About this Video

• Video Title: Peter Attia's Longevity Routine (sleep supplements, diet, exercise, and thoughts on alcohol)
• Channel: FoundMyFitness Clips
• Speakers: Peter Attia
• Duration: 00:08:04

Introduction

This video features Peter Attia discussing his personal routine for longevity, encompassing sleep, diet, exercise, and alcohol consumption. He describes his regimen as regimented but emphasizes that it's tailored to his individual needs and preferences.

Key Takeaways

• Sleep: Attia prioritizes consistent sleep (7.5 hours) with a regular sleep schedule (10 pm to 6 am), utilizing an eight sleep mattress cover and avoiding screen time before bed. He also uses several supplements to aid sleep, including glycine, ashwagandha, magnesium, and sometimes melatonin or phosphatidylserine for jet lag.
• Diet: Attia follows a balanced omnivorous diet, focusing on avoiding junk food and ensuring sufficient protein intake (40-50 grams four times a day). He emphasizes eating at least three hours before bed to improve sleep quality. He has experimented with various diets (vegan, keto, intermittent fasting) in the past.
• Exercise: Daily exercise is a cornerstone of his routine, including 4 hours per week in Zone 2, one high-intensity workout focused on V02 max, and four strength training sessions per week. He also incorporates other physical activities like rucking.
• Alcohol: While acknowledging potential pro-social benefits, Attia believes alcohol offers no biochemical benefits. His consumption is limited to zero to eight drinks a week, never exceeding two drinks in a single day, and always consumed early in the evening.
• Mental Health: Attia stresses the importance of mental health, integrating therapy (at least once a week), journaling, and dialectical behavioral therapy into his routine.

Here's a breakdown of Peter Attia's sleep routine based on the transcript:

Principles/Tips:

1. Consistency: He maintains a consistent bedtime and wake-up time, aiming for 7.5 hours of sleep nightly. His typical sleep schedule is 10 pm to 6 am.

2. Pre-Sleep Routine: He avoids screen time (email, social media) for a couple of hours before bed. He uses two separate phones—one for work/social media and another (his "bat phone") solely for limited functions like making calls to a few people and using a camera. This minimizes the temptation to engage in stimulating activities before bed.

3. Relaxation Techniques: He brushes and flosses his teeth before using a sauna, creating a transition into sleep.

4. Supplements: He uses several supplements to aid sleep: glycine, ashwagandha, magnesium, and sometimes melatonin or phosphatidylserine (when jet-lagged).

5. Avoidance of Full Stomach: He tries to go to bed slightly hungry; eating a full meal close to bedtime negatively impacts his sleep.

Exact Sleep Routine (as described):

• 10 pm: Goes to bed.
• Pre-sleep activities: Avoids screens, brushes teeth, uses sauna. Takes supplements.
• 6 am: Wakes up (after approximately 7.5 hours of sleep)

Note: Attia emphasizes that while he aims for this routine, he's not always perfect in following it.

Peter Attia's routine, as described in the transcript, is multifaceted and focuses on several key areas:

1. Sleep:

• Bedtime & Wake-up: He aims for 7.5 hours of sleep nightly, typically from 10 pm to 6 am. This consistency is a core principle.
• Pre-Sleep Activities: He avoids screens (email, social media) for at least two hours before bed. He uses a separate "bat phone" for limited functions, avoiding the temptation of checking work or social media. He brushes and flosses his teeth before using a sauna, creating a relaxing transition to bed.
• Sleep Supplements: He takes glycine, ashwagandha, and magnesium regularly. He uses melatonin or phosphatidylserine only when jet-lagged.
• Sleep Environment: He uses an Eight Sleep mattress cover for temperature regulation.
• Food Before Sleep: He tries to go to bed slightly hungry, avoiding large meals before bed.

2. Nutrition:

• Diet Style: He describes his diet as balanced and omnivorous. He doesn't strictly follow any specific diet plan like vegan, keto, or intermittent fasting, though he has tried them in the past.
• Focus: He prioritizes avoiding junk food. His primary dietary focus is to ensure sufficient protein intake.
• Protein Intake: He aims for 40-50 grams of protein four times a day, often in meals consisting primarily of protein sources like venison or eggs.
• Eating Schedule: He stops eating at least three hours before bedtime.

3. Exercise:

• Weekly Schedule: He exercises daily. His routine includes:
  • 4 hours per week of Zone 2 training.
  • One high-intensity workout focusing on V02 max per week.
  • Four strength training sessions per week.
• Additional Activities: He incorporates additional physical activities like rucking and other recreational activities into his routine.

4. Alcohol:

• Consumption: He consumes alcohol occasionally, typically between zero and eight drinks per week. He never drinks more than two drinks in a single day.
• Timing: He consumes alcohol early in the evening, with dinner, to minimize sleep disruption.

5. Mental Health:

• Therapy: He attends therapy sessions, at least one per week, sometimes two.
• Journaling: He journals regularly.
• Dialectical Behavioral Therapy (DBT): He practices elements of DBT.

Important Note: Attia emphasizes that this is his personal routine and that he isn't always perfect in sticking to it. It's highly individualized and reflects his own preferences and sensitivities. It's not presented as a one-size-fits-all plan.