Peter Attia

Routine:
• 4:00 AM Wake-Up: Early rise for deep work and personal focus
• Meditation: 20 min
• Hydration: Water and electrolytes upon waking
• Sunlight Exposure: Morning light to support circadian rhythm
• First Meal (~11 AM): High-protein with vegetables
• Lunch: Whole-food nutrition shake
• Recovery: Sauna and cold exposure
• Dinner: Protein-rich with vegetables
• 9:00 PM Wind-Down: Dim lights, red lighting
• 10:00–11:00 PM Sleep: Cool, dark, tech-free room

Workout:
• Stability: Daily, 10 min core and joint focus
• Strength: 3×/week, heavy lifts
• Zone 2 Cardio: 3–4×/week
• Zone 5 / HIIT: 1×/week

Diet:
• High-Protein: ~1g per pound of body weight
• Low-Glycemic: To support metabolic health
• Intermittent Fasting: First meal around 11 AM, no late eating

Mindset & Resilience:
• Deep Work: Morning sessions for focus
• Hormetic Recovery: Sauna and cold as stressors

Tracking & Diagnostics:
• Biomarkers: Regular bloodwork to guide lifestyle
• Performance: VO2 max, zone training, monitored via wearables