In a recent podcast, a Q&A format interview Peter Attia grudgingly shares his supplements and the why as to each. It’s key for you to understand the “why” particularly for the drugs he’s taking but importantly for the supplements and doses as well because Peter is often managing to biomarkers or addressing a specific genetic or age-related issue or opportunity.
That said we can gain insights into Attia’s approach to health and longevity, and reflecting his commitment to evidence-based practices and continuous learning.
Supplements and Brands:
- EPA and DHA (Fish Oil): Attia takes Carlson’s EPA and DHA supplements, targeting a red blood cell membrane concentration of about 12.
- Vitamin D: He takes 5000 IU of vitamin D daily, though the brand is not specified.
- Magnesium: Attia uses Slow Mag, magnesium L3 and 8, and magnesium oxide to reach a daily intake of about 1 gram of elemental magnesium.
- Methylfolate and Methyl B12: He uses Gero brand supplements to maintain homocysteine levels below nine.
- B6: Reduced to 50 milligrams three times a week.
- Baby Aspirin: Taken daily for cardio protection, although he acknowledges this is controversial.
- Ashwagandha: He takes 600 milligrams daily using Solgar brand.
- Glycine: Attia takes 2 grams using the Thorne brand.
- Athletic Greens (AG1): Taken in the morning (discloses his investment and advisory role in the company).
- Pendulum Glucose Control Probiotic: Taken for blood glucose management.
Pharmaceuticals:
- Drugs for ASCVD: Attia discusses using a PCSK9 inhibitor (Repatha), Nexletol (bempedoic acid combined with ezetimibe), and potentially low-dose statins for managing APO B levels.
Nutrition:
- Attia emphasizes energy balance and metabolic health, regardless of the specific diet (e.g., keto, paleo, Mediterranean). He believes in a personalized approach to diet, based on individual metabolic health and lifestyle.
Technology and Wearables:
- Morpheus: Used for tracking readiness and training zones.
- Continuous Glucose Monitors (CGMs): Attia advocates their use for understanding blood glucose patterns, even in non-diabetics.
- Continuous Blood Pressure Monitors: Expresses excitement about upcoming technologies like Actia, a device measuring blood pressure optically.
- Lactate Monitoring: Interested in continuous lactate monitoring technology for exercise.
Fasting and Protein Intake:
- Attia has stopped prolonged fasting due to logistical challenges and uncertainty about its benefits. He also discusses his protein intake strategy, aiming for 150-180 grams per day, primarily through venison and other sources. He also acknowledges that the tradeoff between the benefits of fasting and the muscle loss as a result of prolonged fasting are not fully understood.
Miscellaneous:
- Attia shares his thoughts on longevity, questioning the feasibility of living beyond 120 years without significant technological breakthroughs in aging biology.
- He stresses the importance of primary and secondary disease prevention and the need for more accurate biomarkers for aging.
So, don’t mindlessly follow Peter Attia’s regimen, educate yourself as I did so that you can make your own decisions and run your own experiments, if possible working off of your biomarkers.