In the ever-evolving realm of health and longevity, Dr. Peter Attia stands out as a beacon of knowledge and practical wisdom. He is now a revered figure for those seeking not just to extend their lifespan but to enrich their health span – the period of life spent in good health.
Attia’s approach to health and longevity is based on the principles of “Medicine 3.0.” Medicine 3.0 is a paradigm shift in medicine that focuses on preventing disease and optimising health, rather than simply treating symptoms.
Attia believes that the best way to achieve this goal is to combine the latest scientific evidence with personalised medicine and a focus on lifestyle factors.
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Who is Peter Attia?
As a Canadian-American physician, he has carved a niche in longevity medicine, earning recognition for his groundbreaking work. His approach, integrating nutritional interventions, exercise physiology, and emotional well-being, offers a holistic path to extending life while ensuring its quality.
Peter Attia, MD is a physician, author, and speaker who received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including resident of the year.
He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.
Over 80% of deaths in people over 50 who do not smoke can be grouped into 4 main categories, what I like to call the four horsemen of chronic disease. If you want to live longer, delaying the onset of these chronic diseases is critical.
Peter Attia.
What happened to Peter Attia?
After a distinguished career in traditional medicine, including significant time at the Johns Hopkins Hospital and the National Institutes of Health, Dr. Attia shifted his focus.
This transition was driven by a desire to impact longevity and preventive health more directly, moving beyond the confines of conventional medical practice to a more holistic approach to health.
Attia’s interest in longevity began in 2007, when he was diagnosed with Type 2 diabetes. He began to research the latest scientific evidence on how to prevent and reverse chronic diseases, and he eventually came to the conclusion that the best way to improve health and longevity is to focus on the underlying drivers of disease, such as insulin resistance, inflammation, and oxidative stress.
How to become a patient of Peter Attia?
To consult with Dr. Attia, those interested in enhancing their health and longevity can seek appointments through his practice. Information about his current practice location and how to schedule a consultation is available on his professional website.
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The 6 main pillars of longevity by Peter Attia
Dr. Peter Attia’s approach to longevity is rooted in a comprehensive model that encompasses various aspects of health and wellness. These six pillars are the foundation of his philosophy, each playing a vital role in achieving a balanced and healthy life.
1. Exercise & physical health:
Exercise is viewed as a potent tool for enhancing both the quality and quantity of life. Attia’s exercise framework is built on four pillars: stability, strength, aerobic/zone 2 training, and anaerobic/zone 5 training, focusing on training for what he calls the “Centenarian Olympics.”
2. Nutritional biochemistry:
This goes beyond fad diets, focusing instead on supporting metabolic health through a combination of general nutritional principles and personalised tactics like glucose monitoring to create an individualized nutrition plan. Attia is also a big fan of intermittent fasting, as well as stabilising and measuring your blood glucose levels through CGMs.
3. Sleep:
Emphasised as critical for both physiological repair and cognitive function, poor sleep is linked to various negative health outcomes. Attia highlights the importance of both the quantity and quality of sleep for overall health. He’s aware on how poor sleep can trigger a cascade of negative downstream consequences, from insulin resistance, to cognitive decline, as well as mental health issues.
4. Mental & emotional health:
This pillar encompasses aspects like happiness, emotional resilience, distress tolerance, mindfulness, and fulfilment. It’s about finding a balance between lifespan and health span, focusing on emotional well-being as a key element of living better. He advocates for addressing one’s past traumas and healing to be able to improve overall health. Attia also highlights the importance of genuine relationships with friends and families.
5. Medications, supplements & other treatments:
Dr. Peter Attia acknowledges that while a balanced diet is fundamental for health, supplementation can be beneficial in certain cases, such as for those with specific genetic needs or nutrient deficiencies like vitamin D. He addresses the concept of “superfoods,” suggesting their most significant impact is on those previously deficient in specific nutrients. Attia emphasises that while supplements can enhance a nutrient-rich diet, they are not a cure-all solution and should be used to supplement a balanced diet and healthy lifestyle habits. If you’re on any medications, it is recommended to consult with a doctor before jumping into the vast sea of supplements.
6. Behavior change, habits, & productivity:
Attia encourages embracing change for health, wellness, and longevity. He provides resources on behaviour change strategies, productivity improvements, and habit formation to support everyone in their journey towards longevity. He highly advocates for positive changes, mentioning how any day is a good day for a change, if it’s the right change. To boost longevity, it is important to cultivate positive daily habits that benefit both your mind and body.
Learn how to break bad habits and form good ones.
What supplements does Peter Attia take?
Dr. Attia’s approach to supplements is tailored to his individual health needs and goals. According to a recent podcast, Attia’s daily supplement stack is as follows:
| Morning | Night |
| EPA and DHA fish oil: 2.5 g and 1 g | Ashwagandha: 600 mg |
| Vitamin D3: 5000 IU | Glycine: 2 g |
| Magnesium: 1 g | Magnesium |
| Vitamin B9: 400 mcg | Phosphatidylserine (to overcome jetlag): 400 mg |
| Vitamin B12: 500 mcg | |
| Vitmain B6 (3x per week): 50 mg | |
| Asprin: 81 mg | |
| Pendulum Glucose Control probiotic | |
| AG1 multi-supplement powder |
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Peter Attia’s contribution to longevity science
1. Research and innovations
Dr. Peter Attia’s contributions to longevity science encompass a range of areas, including metabolic disease research, ageing mechanisms, and preventive health strategies.
He combines his medical background with a deep understanding of biochemical processes to advance the field of longevity science.
2. Podcasts and public speaking
Attia’s podcast, “The Drive,” features comprehensive discussions on health and longevity topics with various experts. He also actively participates in public speaking engagements, sharing his insights on longevity, metabolic health, and athletic performance, often receiving honorariums from health-related organisations.
3. Entrepreneurial and advisory roles
Peter Attia is the co-founder and Chief Medical Officer of Biograph. He serves as an advisor to Athletic Greens and Moonwalk Biosciences and is an investor in several health-focused companies, including HumanCo, Kosterina, LMNT, and others.
4. Publishing and media
As an author, Attia has contributed to the longevity dialogue with his book “Outlive.” He is also on the editorial board for the journal “Aging,” highlighting his active role in shaping scientific discourse in the field.
Discover the top 15 longevity books you need to read.
Which tests does Peter Attia recommend taking?
1. Comprehensive scans and tests for health assessment
As Attia strongly advocates for a comprehensive approach to health monitoring, he emphasises on the importance of various tests and scans beyond the standard annual health check-ups.
Here’s a breakdown of his recommendations:
- Full-body MRI:
- Safety: Attia favours MRIs due to their lack of radiation, unlike CT or PET scans.
- Sensitivity: Highly effective at detecting abnormalities, including cancer.
- Specificity: He cautions that MRIs can produce false positives, suggesting multiple scans for accuracy.
- Coronary Calcium Scan:
- Cardiovascular disease risk: This CT scan of the heart measures calcium deposits, indicating potential heart disease risk.
- Calcium score: A higher score correlates with an increased likelihood of heart disease.
- Biomarker tests:
- Lipoprotein (a) (Lp(a)-P): Identifies genetic predispositions to cardiovascular diseases.
- APOE Gene: Assesses the risk of neurodegenerative diseases like Alzheimer’s.
- ApoB: Measures levels of LDL cholesterol proteins, indicating heart disease risk.
- OGTT with insulin measurements: More effective than standard A1C tests in diagnosing pre-diabetes.
- ALT: Indicates potential liver damage or fatty liver disease.
2. The importance of family history
Dr. Attia emphasises the significance of a thorough family health history, surpassing even the most advanced genetic testing in predicting health risks:
- Environmental triggers: Many genes become a risk factor only when activated by environmental factors.
- Polygenic risks: Diseases like cancer, heart disease, and dementia are often influenced by multiple genes.
- Family history questions: He suggests asking relatives about their cardiovascular health, cholesterol levels, and medication use.
