Attia 2021 Protocol
Peter Attia's Stack
Peter Attia's stack, assembled by MaxHealthStack
Interventions (13)
activity
Primary
Cadence: Weekly - 3-4 hours per week
Dosage: Foundation of his aerobic training; extensively discussed as critical for mitochondrial health and metabolic efficiency.
Source: Zone 2 Cardio - Peter Attia
activity
Primary
Cadence: Weekly - 3-4 sessions per week
Dosage: Core longevity exercise; emphasized muscle mass preservation as critical for healthspan and preventing falls.
activity
Primary
Cadence: Weekly - 1 session per week
Dosage: High-intensity work to maintain aerobic capacity; discussed VO2max as strongest predictor of mortality.
Source: VO2max Intervals - Peter Attia
supplement
Primary
Cadence: Daily - 2-3g EPA+DHA daily
Dosage: Core supplement for cardiovascular health; monitored omega-3 index as key biomarker.
supplement
Primary
Cadence: Daily - Dose adjusted to blood levels
Dosage: Maintained vitamin D levels in optimal range; discussed importance for immune and bone health.
Source: Vitamin D3 - Peter Attia
activity
Primary
Cadence: Daily - Prioritized 7-8 hours with consistent schedule
Dosage: Treated sleep as non-negotiable pillar; discussed with Matthew Walker the science of sleep.
Source: Sleep Optimization - Peter Attia
product
Primary
Cadence: Daily - Comprehensive quarterly labs
Dosage: Extensive biomarker monitoring including ApoB lipids glucose insulin; data-driven approach to interventions.
activity
Primary
Cadence: Daily - 1.6-2.2 g/kg/day
Dosage: Emphasized higher protein intake to support muscle maintenance especially during fat loss phases.
activity
Primary
Cadence: Daily - Minimal to no alcohol
Dosage: Discussed negative impacts of alcohol on sleep metabolism and longevity; recommended minimizing or eliminating.
Source: Alcohol Avoidance - Peter Attia
supplement
Secondary
Cadence: Daily - Low-dose (cycling on/off training days)
Dosage: Used metformin in 2021 as part of longevity protocol; later discontinued due to exercise interference concerns.
Source: Metformin - Peter Attia
supplement
Secondary
Cadence: Weekly - Low-dose weekly protocol
Dosage: Discussed and experimented with rapamycin for longevity; covered extensively in AMA episodes on mTOR inhibition.
supplement
Secondary
Cadence: Daily - 5g daily
Dosage: Standard supplement for muscle and cognitive function; discussed as having strong evidence base.
product
Secondary
Cadence: Occasionally - Used periodically for metabolic insights
Dosage: Used CGM to understand personal glucose responses; discussed as valuable diagnostic tool for metabolic health.