Peter Attia, M.D. Workout and Diet
Peter Attia’s Diet
In 2009, Attia’s diet was the rather typical high-carb, high-protein type followed by many athletes. But much to his dismay and despite hours of daily exercise, he had developed the dreaded ‘spare tire’ around his middle. Worse, he had metabolic syndrome, a precursor to type 2 diabetes. He cut out sugar 6 days per week and changed to whole grains rather than refined ‘white’ ones. Through the years, Attia kept tweaking his diet and now follows the ketogenic diet: low on carbs, high in fat, and a moderate amount of protein. On average, he eats 400-425g of fat, 120-140g of protein and 30-50g of carbs each day which adds up to 4,000+ calories. (He gets a lot of exercise.) He also takes supplements.
- Low Carbs 5% 5%
- Mid-High Protein 15% 15%
- High Fat 90% 90%
Fat Is Not Bad
Fat gets a bad rap, but a high-fat diet can, paradoxically, help you lose weight quickly. Attia is not a fan of plant oils such as canola, sunflower, soy and safflower because they are too high in omega-6s and can cause inflammation in the body.
Go Low On Carbs
Attia eats fewer than 50g of carbs each day, and keeps his protein at around 120g per day.
Say Goodbye To Sugar
Attia eliminated sugar from his diet. He also limits starches and fruit.
What to Eat
Full Fat Yogurt
What to Avoid
Refined ‘white’ Foods
Oils from soy, canola, sunflower, safflower
Attia on Obesity
‘Maybe we have the cause and effect wrong on obesity and insulin resistance.’
Attia on Calories
‘Despite everything I once thought and all of my medical training…I failed to appreciate that obesity is a disorder of fat accumulation, not a disorder of eating too many calories.’
Attia on Counting Macros
‘[…]Carbs and protein are highly dependent on the individual, on how much they exercise[…]’
Attia on Sugar Consumption
‘Just modifying your diet by elimination of sugar…and improved omega-3/omega-6 profile — even if you are not genetically programmed to be lean, will probably deliver 80% of the value in terms of disease risk and body composition.’
Peter Attia’s Fitness Routine
Attia engages in high-intensity interval training (HIIT), and uses either an outdoor bike, a stationary bike, or a treadmill.
Attia also engages in long swims and cycling of lower intensity.
Soft Tissue Preparation
Use a foam roller and trigger point balls to loosen fascia (connective tissue) and get the lymphatic system primed.
Get the big muscles activated and reduce or reverse the havoc wreaked by modern life.
Get moving! Jump around and sweat. Attia says how you move defines how you live.
Get In Touch With Your Inner Child
Attia wants us all to re-learn how to roll, crawl and hang to release our bodies from typical modern postures that sabotage strength and lead to pain and injury.
Attia recommends squats and deadlifts. He says whether your 18 or 88, they’ll serve you well. If you don’t like lifting heavy weights, you can do super slow lifting instead.
Gluteal Activation Series
The ‘Jane Fonda’
The Dowel Squat/Lunge
The Shark Bite
The Advanced Shark Bite
Shoulder Activation Series
Dead Hang with Trunk Activation
Dead Hang with Transfer
Front Load Carry
Bottoms Up Carry
Shoulder Diagnostic Test
Attia on his 20-mile Swim Across the Catalina Channel
‘Think of it as a boxing match. If the ocean is my opponent tonight, just get into the groove.’
Attia on Accomplishing Your Goals
‘I think with a lot of heart, you can accomplish just about anything you want.’
Attia on One-Size-Fits-All Regimens
‘I don’t think I could, with a straight face, make the case that there is one exercise regimen, one nutritional regimen…etc. that is optimal for every person. I simply know that’s not the case.’
Peter Attia’s Supplements
For healthy carbs without sugar or stimulants, Attia uses Generation UCAN SuperStarch.
Peter Attia’s Lifestyle
Missing out on sleep disrupts testosterone production, memory, blood sugar, and more. We all need it. Don’t skimp on it.
The War On Insulin
Attia has worked with type 2 diabetics who were able to stop taking insulin simply by restricting carbohydrate intake.
Sense of Purpose & Social Support
Attia says there is a clear link between longevity and a person feeling like s/he has a purpose in life and a connection to others.
Longevity = f(lifespan, healthspan)
With his undergrad degree in math, it’s no surprise Attia has developed a formula for longevity. He believes longevity is a function (f) of lifespan (the number of years you live) and healthspan (how well you live). (He has even graphed it.)
Meditate Your Stress Away
There is a huge difference in how people manage stress. Attia is a proponent of transcendental meditation to keep stress under control.
Attia on Life
‘The journey of getting better at something is very important.’
Attia on Mastery
‘…For many people, and certainly for me, mastery is a need.’
Attia on Getting Out of Your Head
‘There is no prison like the one between your ears.’