Dr. Peter Attia
M.D. Stanford Medicine, General Surgery Resident at Johns Hopkins, Longevity Medicine Specialist
Dr. Peter Attia is a physician focusing on longevity medicine, proactive preventive risk stratification, and metabolic health. He is the founder of Early Medical and author of the New York Times bestseller Outlive: The Science and Art of Longevity.
Medicine 3.0: prevention, proactive cardiovascular management, Zone 2 mitochondrial capacity, and emotional health.
Neurobiological & Physiological Mechanisms
Peer-reviewed physiological pathways governing this daily routine.
Zone 2 Mitochondrial Biogenesis & Lactate Clearance
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
VO2 Max as Longevity's Single Strongest Predictor
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
ApoB / LDL Particle Atherogenic Particle Burden
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Muscle Mass Retention & Centenarian Decathlon
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Interactive Daily Actions Checklist
Click any action to inspect scientific evidence or check items off to test your routine.
Zone 2 Cardio 45min
mitochondrial health
VO2 Max 4x4min Intervals
VO2 max endurance
Heavy Compound Strength
bone density
Stability & Foot Work
fall prevention
Creatine Monohydrate 5g
cognition
High EPA Omega-3 2g
brain health
Sprint Intervals 6x20s
power
Farmer's Walk Heavy Carry
grip strength
Post-Workout Protein Shake
fiber repair
Rucking with Backpack
back health
Sauna Protocol 20min
recovery
Stop Eating 3h Pre-Bed
deep sleep
Sleep Stack: Glycine + Mag
sleep quality
Sauna + Cold Contrast Ritual
endorphin release
Emotional Health Journaling
inner calm
Foam Rolling / Lacrosse Ball
mobility
Legs-Up-The-Wall 10min
lymphatic drainage
Overnight Fasting 12-14h
autophagy
40g Protein Bolus
muscle preservation
Lactate / CGM Assessment
insulin sensitivity
Zone 2 Talk Test Check
training calibration
Dead Hang 2min Cumulative
grip strength
Single Leg Balance Drill
fall prevention
10,000 Steps Daily NEAT
glucose uptake
Hip Flexor Stretch 5min
lumbar spine health
These protocols reflect documented routines of public figures and scientific literature. They do not constitute personalized medical advice. Always consult a certified physician before starting deliberate cold exposure, thermal stress, or drastic supplement regimens.