Peter Attia, M.D. Workout and Diet

Physician
Born: 1973

Peter Attia is a Canadian-born doctor who focuses on the science of longevity. After obtaining his medical degree from Stanford University, he was a surgeon at Johns Hopkins and worked at the National Cancer Institute. He also has a B.Sc. in mechanical engineering and applied mathematics. Despite the fact that he exercised and followed a healthy diet, in 2009, Attia was overweight and had started developing metabolic syndrome, putting him at risk for type 2 diabetes, heart disease and stroke. He changed his diet and was able to reverse the symptoms. Although he only started swimming at age 31, less than 18 months later he successfully completed an open swim across the 20.2-mile Catalina Channel. He has participated in several relay and solo marathon swims including the crossing of the Maui Channel and Lake Tahoe. He is a co-founder of the Nutrition Science Initiative, whose mission is to reduce the social, individual and economic costs of obesity, diabetes and related diseases.

Known For:

Doctor Keto Diet

Peter Attia’s Diet

Summary

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.

Estimated Macros

Low Carbs 5% 5%

Mid-High Protein 15% 15%

High Fat 90% 90%

Diet Details

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

Fatty Meat

Fish

Eggs

Heavy Cream

Avocados

Cheese

Olive Oil

Coconut Oil

Full Fat Yogurt

Nuts

Coffee

What to Avoid

Sugar

Grains

Refined ‘white’ Foods

Processed Foods

Oils from soy, canola, sunflower, safflower

Junk Food

Soft Drinks

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Attia on Obesity

‘Maybe we have the cause and effect wrong on obesity and insulin resistance.’

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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.’

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Attia on Counting Macros

‘[…]Carbs and protein are highly dependent on the individual, on how much they exercise[…]’

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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 Workout Routine

Weekly Routine

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High Intensity

Attia engages in high-intensity interval training (HIIT), and uses either an outdoor bike, a stationary bike, or a treadmill.

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Sustained Effort

Attia also engages in long swims and cycling of lower intensity.

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Soft Tissue Preparation

Use a foam roller and trigger point balls to loosen fascia (connective tissue) and get the lymphatic system primed.

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Muscle Activation

Get the big muscles activated and reduce or reverse the havoc wreaked by modern life.

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Dynamic Preparation

Get moving! Jump around and sweat. Attia says how you move defines how you live.

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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.

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Lift Heavy

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.

Exercise Style

Gluteal Activation Series

The Bridge
The ‘Jane Fonda’
The Starfish
The Dowel Squat/Lunge
The Shark Bite
The Advanced Shark Bite

Shoulder Activation Series

Wide Row
Dead Hang
Dead Hang with Trunk Activation
Dead Hang with Transfer
Farmer’s Carry
Front Load Carry
Bottoms Up Carry
Overhead Carry
Loaded Twist

Shoulder Diagnostic Test

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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.’

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Attia on Accomplishing Your Goals

‘I think with a lot of heart, you can accomplish just about anything you want.’

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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

Electrolytes

Attia rehydrates with Biosteel sports hydration mix that is sugar- and caffeine-free.

Get it here

Vitamin D

Vitamin D3 is useful for so many reasons, from healthy bones, teeth and muscles to stronger immunity and improved sleep.

Get it here

Phosphatidyl Serine

Phosphatidyl Serine can help reduce stress and glucose spikes during sleep, as well as improve mental sharpness and exercise capacity.

Get it here

UCAN SuperStarch®

For healthy carbs without sugar or stimulants, Attia uses Generation UCAN SuperStarch.

Get it here

Magnesium L-Threonate

Magnesium L-Threonate is another supplement that can help you get better sleep. It can also boost learning and memory, as well as calm the mind. It may also help with restless leg syndrome.

Get it here

Peter Attia’s Lifestyle

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Sleep

Missing out on sleep disrupts testosterone production, memory, blood sugar, and more. We all need it. Don’t skimp on it.

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The War On Insulin

Attia has worked with type 2 diabetics who were able to stop taking insulin simply by restricting carbohydrate intake.

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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.

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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.)

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