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Longevity & Optimization

Peter Attia’s Longevity Protocol 2026: Complete Breakdown

By Mike Hartnett
March 1, 2026 24 Min Read
15 0

Affiliate Disclosure: CoreStacks may earn a commission through links in this article. This never influences which protocols we report on or how we present expert recommendations. We report what Dr. Attia has publicly shared on The Drive podcast, in his book Outlive, and in his newsletter.

Table Of Content

What Is Peter Attia’s Approach to Longevity?

Peter Attia is a physician, the host of The Drive podcast, and the author of Outlive: The Science and Art of Longevity (2023). His framework — which he calls Medicine 3.0 — centers on four pillars: exercise, nutrition, sleep, and emotional health. Unlike many longevity figures who lead with supplements, Attia’s protocol is built on the conviction that no pill, powder, or prescription can substitute for consistent physical training and metabolic health. His supplement stack is deliberately minimal. His exercise protocol is not. If Huberman is the optimizer and Bryan Johnson is the maximalist, Attia is the physician-scientist who wants to see your bloodwork before he’ll discuss a single compound.

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Peter Attia’s Complete Protocol at a Glance

This table summarizes the core components of Attia’s publicly discussed longevity protocol, drawn from The Drive podcast episodes, Outlive, and his newsletter through early 2026.

Supplements & Medications

Component Details Status (2026) Key Source
Omega-3 Fish Oil (EPA/DHA) High-dose, targeting specific blood omega-3 index Active The Drive, multiple episodes; Outlive
Vitamin D3 ~5,000 IU/day, monitored via blood levels Active The Drive; Outlive
Magnesium Multiple forms, ~1g elemental daily Active The Drive, sleep-focused episodes
Creatine Monohydrate 5g/day Active The Drive, exercise episodes
AG1 (Athletic Greens) Daily greens supplement (Attia is an investor) Active The Drive; public disclosure
Rapamycin (Rx) Was taking ~8mg/week, pulsed dosing Stopped/Paused The Drive, multiple discussions
Metformin (Rx) Previously took for longevity Stopped Outlive; The Drive, detailed discussion
PCSK9 Inhibitor + Ezetimibe Aggressive ApoB-lowering strategy Active (Rx) The Drive, cardiovascular episodes
Baby Aspirin 81mg/day Active The Drive
Theracurmin (Curcumin) Anti-inflammatory Active The Drive
Methyl B12 + Methylfolate Methylation support Active The Drive
NMN / NR Has never taken either Never started The Drive, explicit statements

Exercise Protocol

Component Frequency Duration Details
Zone 2 Cardio 3-4 sessions/week 45-60 minutes Cycling, walking, or rowing at MAF heart rate
VO2 Max Training 1 session/week 4-8 intervals of 3-8 minutes Near-max effort with equal rest
Strength Training 3 sessions/week ~60 minutes Stability, strength, and power focus
Stability Work Integrated into all training Ongoing DNS-based, foundational to all movement

Key Screening & Monitoring

Test Frequency Why
ApoB blood test Regular Primary cardiovascular risk marker
DEXA scan Annual Body composition, bone density, visceral fat
VO2 max test Annual Cardiorespiratory fitness — strongest predictor of all-cause mortality
CGM (Continuous Glucose Monitor) Periodic Metabolic health, glucose variability tracking
Comprehensive blood panel Quarterly Lipids, metabolic markers, hormones, inflammation
CPET (Cardiopulmonary Exercise Test) Periodic Detailed exercise capacity assessment

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The Medicine 3.0 Framework: Why Attia’s Approach Is Different

Before diving into the specifics of Attia’s protocol, it is worth understanding his overarching philosophy — because it explains why his supplement stack looks so different from Huberman’s or Johnson’s.

In Outlive, Attia introduced the concept of Medicine 3.0. Medicine 1.0, as he frames it, was pre-scientific — bloodletting and prayer. Medicine 2.0 is modern medicine — reactive, focused on treating disease after it appears. Medicine 3.0, Attia argues, should be proactive, personalized, and focused on delaying the onset of what he calls the “Four Horsemen” of chronic disease: heart disease, cancer, neurodegenerative disease (primarily Alzheimer’s and dementia), and metabolic dysfunction (type 2 diabetes and related conditions).

Attia has stated on The Drive that the single most important thing a person can do for longevity is exercise — and that the data supporting exercise dwarfs the data for any supplement or medication. This is not a throwaway statement. It is the organizing principle of his entire protocol.

On multiple episodes of The Drive, Attia has described his framework for evaluating any intervention with three questions:

  1. What is the specific objective? (Which of the Four Horsemen does this address?)
  2. Is there a measurable biomarker to track it? (Can I see whether it is working?)
  3. Does the potential benefit outweigh the risk? (What is the downside?)

This framework is why his supplement list is short and his exercise protocol is extensive. Exercise passes all three questions. Most supplements, in Attia’s assessment, fail at question two or three.

Attia’s Exercise Protocol: The Core of His Longevity Strategy

Attia has stated repeatedly on The Drive and in Outlive that if he could only do one thing for longevity, it would be exercise. He has described his training framework as having four components: stability, strength, Zone 2 cardio, and VO2 max training. He structures his week around roughly 8-10 hours of dedicated training.

Zone 2 Cardio: The Foundation

What Attia has said: Zone 2 training is the cornerstone of Attia’s exercise protocol. On The Drive, he has dedicated multiple episodes to explaining why sustained low-intensity cardio — specifically at the intensity where lactate stays below approximately 2 mmol/L — is critical for mitochondrial function, metabolic health, and longevity. He uses the MAF (Maximum Aerobic Function) method to determine his training heart rate zone and typically performs Zone 2 work on a stationary bike, a rower, or by walking uphill.

Protocol: 3-4 sessions per week, 45-60 minutes per session. Attia has emphasized that most people dramatically overestimate the intensity required for Zone 2 work. On The Drive, he has described how even fit individuals are often shocked at how slow they need to go to stay in true Zone 2.

Why it matters for longevity: Attia has cited research showing that cardiorespiratory fitness is the single strongest predictor of all-cause mortality — stronger than smoking, diabetes, or cardiovascular disease as individual risk factors. A 2022 study published in JAMA Network Open (Mandsager et al. follow-up analysis) found that peak cardiorespiratory fitness was inversely associated with long-term mortality with no upper limit of benefit. Attia has referenced this data extensively.

Key insight from Attia: He has stated on The Drive that most people need more Zone 2 work, not less, and that the typical gym-goer spends too much time in a “no man’s land” of moderate intensity that is too hard to be Zone 2 and too easy to be VO2 max training — getting the benefits of neither.

VO2 Max Training: The Longevity Insurance Policy

What Attia has said: In Outlive and on The Drive, Attia describes VO2 max as perhaps the most important metric for predicting how long and how well someone will live. He has cited data showing that the difference between the lowest and highest quintile of VO2 max is associated with a roughly 5x difference in all-cause mortality risk — a larger effect size than virtually any other modifiable risk factor.

Protocol: 1 dedicated session per week. Attia has described his VO2 max workouts as 4-8 intervals of 3-8 minutes at near-maximal effort, with equal duration rest periods between intervals. The goal is to spend as much time as possible at or near VO2 max heart rate.

Why it matters: Attia has noted on The Drive that VO2 max declines approximately 10% per decade after age 30. His argument is that building the largest possible “reserve” of aerobic capacity in your 40s, 50s, and 60s gives you the best chance of maintaining functional independence in your 80s and 90s. He has used the concept of the “Centenarian Decathlon” — a list of physical tasks you want to be able to perform at age 100 — to frame the importance of preserving VO2 max.

Strength Training: Muscle as the Longevity Organ

What Attia has said: Attia has discussed strength training extensively on The Drive, framing muscle mass and strength as critical for longevity. He has noted that sarcopenia (age-related muscle loss) is a major driver of frailty, falls, and metabolic dysfunction in older adults. His strength training protocol focuses on three qualities: stability, strength, and power.

Protocol: 3 sessions per week, approximately 60 minutes each. Attia’s program emphasizes:

  • Stability: Attia has described stability as the foundation that everything else is built on. He follows a Dynamic Neuromuscular Stabilization (DNS) framework, working with trainers who specialize in this approach. Stability work includes exercises that train the body to control force through full ranges of motion, with particular emphasis on the spine and hips.
  • Strength: Compound movements — deadlifts, squats, presses, rows — with progressive overload. Attia has discussed on The Drive that he aims to maintain specific strength benchmarks relative to body weight as he ages.
  • Power: Explosive movements that train rate of force development. Attia has described this as the quality that declines fastest with age and is most directly relevant to fall prevention.

Key insight from Attia: He has stated on multiple episodes that he does not train for aesthetics. His entire training program is designed to maximize what he calls “marginal decade performance” — the ability to function physically in the last decade of life.

Attia’s Supplement Stack: Deliberately Minimal

If you are coming to this article expecting a supplement list the length of Huberman’s or Johnson’s, you will be surprised. Attia’s supplement stack is notably short by longevity-influencer standards, and that is by design. On The Drive, he has been explicit: he believes most supplements lack the evidence base to justify their use, and he would rather spend his time and energy on exercise, sleep, and nutrition — interventions with far stronger data.

That said, Attia does take a handful of supplements and medications that he has publicly discussed.

1. Omega-3 Fish Oil (EPA/DHA) — Cardiovascular and Systemic

What Attia has said: Attia has discussed omega-3 supplementation across multiple episodes of The Drive, framing it as one of the few supplements with a strong enough evidence base to justify near-universal use. He targets a specific omega-3 index (a blood test measuring the percentage of EPA and DHA in red blood cell membranes) rather than simply taking a fixed dose. He has stated that he aims for an omega-3 index above 8%, and adjusts his dose based on testing.

Reported dose: High-dose EPA+DHA, approximately 2-2.5g combined daily (adjusted to blood levels).

Research context: The omega-3 evidence base is extensive. The VITAL trial (Manson et al., NEJM, 2019) found that omega-3 supplementation reduced the risk of heart attack by 28% in participants who ate less than 1.5 servings of fish per week. The REDUCE-IT trial (Bhatt et al., NEJM, 2019) found that high-dose EPA (icosapent ethyl, 4g/day) reduced cardiovascular events by 25% in statin-treated patients with elevated triglycerides.

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2. Vitamin D3 — Immune and Metabolic Foundation

What Attia has said: Attia takes vitamin D3 and monitors his serum 25(OH)D levels through regular blood work. On The Drive, he has discussed targeting a serum level in the range of 40-60 ng/mL — consistent with the Endocrine Society’s recommendation for sufficiency. He has noted that vitamin D deficiency is common, particularly in people who spend most of their time indoors or live at higher latitudes.

Reported dose: Approximately 5,000 IU/day.

Research context: The prevalence of vitamin D insufficiency (serum levels below 30 ng/mL) has been estimated at over 40% of American adults. While the evidence for vitamin D supplementation beyond correcting deficiency is debated, Attia’s position, as stated on The Drive, is that maintaining adequate levels is a low-risk, potentially meaningful intervention.

3. Magnesium — Sleep, Muscle, and Metabolic Function

What Attia has said: Attia has discussed magnesium supplementation on The Drive, noting that magnesium deficiency is widespread and that most people do not get adequate magnesium from diet alone. He takes multiple forms of magnesium — including magnesium L-threonate (for its ability to cross the blood-brain barrier, supporting sleep and cognitive function) and other bioavailable forms — totaling approximately 1 gram of elemental magnesium daily.

Reported dose: ~1g elemental magnesium daily across multiple forms.

Research context: Magnesium is a cofactor for more than 300 enzymatic reactions in the body. Subclinical magnesium deficiency has been linked to increased cardiovascular risk, insulin resistance, and poor sleep quality. A 2017 review published in Scientifica found that magnesium supplementation improved objective measures of sleep quality in older adults with insomnia.

4. Creatine Monohydrate — Muscle and Cognitive Support

What Attia has said: Attia has discussed creatine on The Drive in the context of both muscle preservation and emerging cognitive benefits. He takes the standard 5g daily dose and has noted that creatine monohydrate is one of the most well-researched supplements in existence.

Reported dose: 5g/day of creatine monohydrate.

Research context: The International Society of Sports Nutrition’s position stand on creatine (Kreider et al., 2017) confirms its safety and efficacy for increasing strength and lean mass. Emerging research suggests cognitive benefits, particularly under conditions of stress or sleep deprivation.

5. AG1 (Athletic Greens) — Foundational Greens

What Attia has said: Attia takes AG1 daily. He has publicly disclosed that he is an investor in the company, which is worth noting for transparency. He has described it as a convenient way to cover foundational micronutrient needs.

Disclosure: Attia is a disclosed investor in AG1 / Athletic Greens.

6. Prescription Medications — The Pharmaceutical Layer

Unlike most supplement-focused longevity influencers, Attia’s protocol includes aggressive pharmaceutical interventions, particularly for cardiovascular risk reduction.

ApoB-Lowering Strategy (PCSK9 Inhibitor + Ezetimibe + Bempedoic Acid):

Attia is one of the most vocal advocates for aggressive ApoB (apolipoprotein B) lowering. On The Drive, he has dedicated multiple episodes to explaining why he considers ApoB the single best marker for cardiovascular risk — superior to LDL-C, total cholesterol, or any other standard lipid panel marker. He targets very low ApoB levels (well below 60 mg/dL) using a combination of a PCSK9 inhibitor, ezetimibe, and bempedoic acid.

Attia has stated on The Drive that his aggressive approach to lipid management is driven by evidence showing that cardiovascular disease is the leading killer of both men and women, and that ApoB-containing lipoproteins are causal in atherosclerosis — not merely correlated. He has cited Mendelian randomization studies and the consistency of evidence across statins, ezetimibe, and PCSK9 inhibitors to support this position.

Baby Aspirin (81mg/day):

Attia has discussed taking low-dose aspirin, though he has noted on The Drive that the evidence for primary prevention with aspirin has become more nuanced in recent years, with the ASPREE trial showing less benefit than previously assumed in healthy older adults.

Theracurmin (Curcumin):

Attia takes a bioavailable form of curcumin (Theracurmin) for its anti-inflammatory properties. He has discussed this on The Drive, noting that standard curcumin supplements have very poor absorption and that Theracurmin’s nanoparticle formulation addresses this.

Sleep Medications:

Attia has discussed using trazodone (~100mg) as a sleep aid, along with magnesium L-threonate and glycine (2g nightly) as part of his sleep protocol. He has been open about the fact that sleep has been a significant personal challenge.

What Attia Has Stopped Taking — And Why

Some of the most instructive aspects of Attia’s protocol are the things he has dropped. When a physician of Attia’s caliber stops an intervention and publicly explains why, it carries significant informational value.

Metformin: The Exercise Interference Problem

The backstory: Metformin, a diabetes drug, gained enormous attention in the longevity community after observational data suggested that diabetic patients taking metformin had lower all-cause mortality than non-diabetic controls. The TAME (Targeting Aging with Metformin) trial, led by Dr. Nir Barzilai, was designed to formally test metformin as a longevity drug in non-diabetics.

Why Attia stopped: Attia took metformin for a period but ultimately dropped it. He has discussed this decision extensively on The Drive and in Outlive. The primary reason was data showing that metformin interferes with the beneficial adaptations of exercise — particularly muscle protein synthesis and mitochondrial biogenesis.

A key study Attia has referenced is Konopka et al. (2019), published in Aging Cell, which found that metformin blunted the hypertrophic response to resistance training in older adults. Attia has also cited data suggesting that metformin attenuates improvements in VO2 max from aerobic training.

Attia’s reasoning, as he has articulated on The Drive: exercise is the single most powerful longevity intervention available. If metformin blunts the benefits of exercise by even 20-30%, the net effect may be negative rather than positive for someone who exercises regularly and vigorously. For a non-diabetic individual who trains consistently, the exercise-blunting effect likely outweighs metformin’s potential longevity benefits.

Current status (as of early 2026): Attia does not take metformin and has stated he would not resume it unless new data substantially changes the exercise-interference picture. He has noted that the TAME trial results, once published, could shift his thinking — but the exercise data gave him enough concern to stop.

This position is shared by Dr. Brad Stanfield, who has made similar arguments on his YouTube channel. Bryan Johnson, by contrast, continues to cycle metformin as part of the Blueprint protocol.

Rapamycin: From Weekly Dosing to Discontinuation

The backstory: Rapamycin (sirolimus) is arguably the most intriguing longevity compound in existence. It has extended lifespan in every organism tested in the NIA’s Interventions Testing Program — from yeast to mice. Attia was one of the most prominent public voices discussing personal rapamycin use, describing a pulsed dosing protocol of approximately 8mg weekly on The Drive.

Why Attia changed course: Attia has discussed stepping back from rapamycin use, though his public statements on the exact timeline and reasoning have been less definitive than his metformin commentary. On The Drive, he has discussed concerns about immune suppression — rapamycin is, at its core, an immunosuppressant used in transplant medicine. The long-term effects of low-dose, pulsed rapamycin in healthy adults remain unknown, and Attia has expressed growing uncertainty about whether the potential lifespan benefits outweigh the immune-related risks in the absence of human longevity trial data.

Current status (as of early 2026): Based on Attia’s most recent public statements, he has stopped or significantly reduced rapamycin use. This represents a notable shift from his earlier, more enthusiastic discussions of the compound. David Sinclair has made a similar move, reducing his rapamycin frequency to approximately four times per year. Brad Stanfield has stated he would only consider rapamycin within a clinical trial setting.

Cross-reference: For more on how different experts approach rapamycin, see our article on What Longevity Experts Agree and Disagree On.

What Attia Thinks About NMN, NR, and NAD+ Supplements

This deserves its own section because it is one of the most common questions in the longevity space, and Attia’s position is clear and consistent.

Attia has never taken NMN or NR. On The Drive, he has been direct: while the animal data on NAD+ precursors is interesting, the human randomized controlled trial data is insufficient for him to justify personal use. He applies the same three-question framework described earlier:

  1. Objective: Increase NAD+ levels to improve cellular function.
  2. Measurable biomarker: NAD+ levels can be measured, but the clinical significance of raising NAD+ in healthy humans remains unclear.
  3. Benefit vs. risk: The benefit has not been demonstrated convincingly in human RCTs, and long-term safety data is limited.

Attia has stated that he would reconsider his position if robust, well-powered human RCTs demonstrated clinically meaningful outcomes from NMN or NR supplementation — but as of early 2026, that data has not materialized to his satisfaction.

This places Attia in the same camp as Brad Stanfield, who has also publicly rejected NMN and NR. It contrasts sharply with Andrew Huberman (who takes both NMN and NR), David Sinclair (who takes 1g of NMN daily), and Bryan Johnson (who includes NMN in the Blueprint protocol).

Cross-reference: For a full exploration of this debate, see our article on NMN vs. NR: What Experts Actually Recommend.

Attia’s Approach to Nutrition and Metabolic Health

Attia does not prescribe a single diet. On The Drive and in Outlive, he has described using different nutritional strategies depending on the individual’s metabolic status, body composition goals, and health markers.

Continuous Glucose Monitoring (CGM)

Attia has been one of the earliest and most vocal physician advocates for CGM use in non-diabetic individuals. On The Drive, he has discussed how CGM data reveals the glucose variability that standard blood tests miss — showing patients in real time how different foods, meals, sleep quality, and stress affect their blood glucose.

Attia has stated that his goal is to keep average glucose low and glucose variability minimal. He has discussed specific targets on The Drive, including average glucose below 100 mg/dL and standard deviation below 15 mg/dL, though he has noted these targets are personalized.

Dietary Philosophy

Attia’s nutritional approach has evolved publicly. He practiced a strict ketogenic diet for several years and discussed it extensively in earlier Drive episodes. More recently, he has moved toward a more moderate approach that prioritizes adequate protein intake (he has discussed targets of approximately 1g per pound of lean body mass), controlled carbohydrate intake tailored to activity level, and high dietary fat from quality sources.

On The Drive, Attia has emphasized that protein intake is the most under-appreciated nutritional lever for longevity — particularly as people age and anabolic resistance increases, meaning the body becomes less efficient at converting dietary protein into muscle.

Attia’s Sleep Protocol: The Non-Negotiable Pillar

Attia has been remarkably candid about his struggles with sleep. In Outlive and on The Drive, he has described sleep as the pillar he has personally found most challenging — and yet considers it absolutely non-negotiable for health and longevity.

His protocol includes:

  • Temperature: Attia has discussed keeping the bedroom cool (around 65-67 degrees Fahrenheit) and has mentioned using temperature-regulating mattress technology.
  • Timing: He aims for a consistent sleep and wake schedule, targeting 7.5-8 hours of opportunity for sleep.
  • Light exposure: Morning sunlight exposure and minimal artificial light in the evening — principles consistent with those discussed by Huberman.
  • Supplements and Rx: Magnesium L-threonate, glycine (2g nightly), and trazodone (~100mg, prescription). He has also discussed ashwagandha (KSM-66, 300-600mg) as part of his evening routine.
  • Alcohol elimination: Attia has been vocal about eliminating alcohol entirely, describing it on The Drive as one of the most impactful changes he has made for sleep quality and overall health. He has cited data on alcohol’s suppression of REM sleep and its disruption of sleep architecture even at moderate doses.

Key insight from Attia: He has stated that improving sleep quality has had a more noticeable impact on his daily cognitive function, emotional regulation, and training recovery than any supplement he has ever taken.

Emotional Health: Attia’s Fifth Pillar

One of the most distinctive aspects of Attia’s framework is his inclusion of emotional health as a core longevity pillar — equal in importance to exercise, nutrition, and sleep. In Outlive, he devoted a full chapter to this topic, discussing his personal experience with therapy (including dialectical behavior therapy) and how unaddressed emotional health can undermine every other intervention.

Attia has discussed on The Drive how a person can have perfect bloodwork, train optimally, eat well, and sleep adequately — and still have their health and lifespan compromised by chronic stress, unresolved trauma, relationship dysfunction, or untreated mental health conditions. He has argued that the longevity community largely ignores this dimension, focusing almost exclusively on biological optimization while neglecting psychological well-being.

This perspective is unique among the major longevity voices. While other experts acknowledge mental health, Attia is the only one who has placed it on equal footing with exercise and nutrition in his framework.

Attia’s Screening and Diagnostic Protocol

Attia advocates for aggressive early screening — far beyond what standard Medicine 2.0 typically offers. On The Drive, he has discussed the following tests as part of his recommended diagnostic framework:

  • ApoB testing: Attia considers this the single most important blood marker for cardiovascular risk. He has stated on The Drive that ApoB is superior to LDL-C because it directly measures the number of atherogenic particles, not just the cholesterol they carry.
  • DEXA scan: Annual body composition assessment measuring lean mass, fat mass, bone mineral density, and visceral fat.
  • VO2 max testing: Annual cardiorespiratory fitness assessment. Attia has described VO2 max as the most powerful predictor of all-cause mortality.
  • Comprehensive blood panels: Quarterly panels including full lipid profile, metabolic markers, inflammatory markers (hsCRP, homocysteine), hormones, and liver/kidney function.
  • CGM periods: Periodic use of continuous glucose monitors to assess metabolic health.
  • Coronary artery calcium (CAC) score: For cardiovascular risk stratification.
  • Cancer screening: Attia has advocated for early and aggressive cancer screening, including whole-body MRI, liquid biopsy tests (such as Grail’s Galleri test), and colonoscopy beginning earlier than standard guidelines recommend.

Attia’s argument, articulated in Outlive, is that the current medical system catches most diseases too late — when they are already advanced and harder to treat. Medicine 3.0 should shift toward finding and addressing problems decades before they become clinical.

Attia on GLP-1 Agonists

Attia has discussed GLP-1 receptor agonists (semaglutide, tirzepatide) on The Drive, primarily in the context of obesity treatment and metabolic health. He has noted that these medications represent a genuine paradigm shift in obesity medicine, with clinical trial data showing meaningful and sustained weight loss in a population where previous interventions largely failed.

However, Attia has also expressed concerns about muscle mass loss during GLP-1 treatment, particularly in individuals who are not simultaneously engaging in resistance training and consuming adequate protein. On The Drive, he has discussed the importance of pairing GLP-1 therapy with a structured exercise program and high protein intake to preserve lean mass during weight loss.

Cross-reference: For more on GLP-1 research, see our article on GLP-1 Peptides Research 2026.

What’s Changed Recently

Tracking changes in Attia’s protocol over time provides valuable signal about where the evidence is moving.

Date Change Details Source
2023 Published Outlive Codified Medicine 3.0 framework; detailed exercise-first philosophy Outlive: The Science and Art of Longevity, Harmony Books
2023 Stopped metformin Cited exercise-blunting data (Konopka et al., 2019, Aging Cell) Outlive; The Drive, multiple episodes
2024-2025 Stepped back from rapamycin Reduced or stopped pulsed rapamycin use; expressed growing uncertainty about risk-benefit in healthy adults The Drive, AMA episodes
2024-2025 Continued aggressive ApoB advocacy Maintained PCSK9 inhibitor protocol; continued public advocacy for very low ApoB targets The Drive, cardiovascular episodes
2024-2025 Expanded emotional health discussion Increased emphasis on therapy, emotional regulation as longevity levers The Drive; post-Outlive interviews
Ongoing NMN/NR position unchanged Continues to wait for robust human RCT data; has not started taking either The Drive, AMA episodes

How Attia’s Approach Compares to Other Longevity Experts

Attia vs. Andrew Huberman

The most obvious difference: Huberman takes roughly 15-20 supplements daily. Attia takes a handful. Huberman’s approach is supplement-forward, using individual compounds to target specific neurochemical and physiological pathways. Attia’s approach is exercise-forward and pharmaceutical-forward — he would rather use a PCSK9 inhibitor with strong RCT data than a supplement with promising-but-preliminary evidence.

Where they overlap: both emphasize omega-3s, vitamin D, magnesium, and creatine as foundational supplements. Both prioritize sleep. Both have discussed the importance of exercise. But Attia dedicates significantly more of his public commentary to training methodology, while Huberman focuses more on neuroscience-based lifestyle protocols.

Cross-reference: See our full Huberman Supplement Stack 2026 for comparison.

Attia vs. Bryan Johnson

Johnson and Attia represent opposite ends of the intervention spectrum. Johnson takes approximately 100 pills daily (consolidated to roughly 30 via Blueprint products), tracks every conceivable biomarker, and includes compounds with marginal evidence if the safety profile is acceptable. Attia applies a much higher evidence bar. Johnson includes metformin (which Attia stopped) and NMN (which Attia has never taken). Johnson’s approach is maximalist; Attia’s is selective.

The one area where they share philosophy: aggressive early screening and biomarker-driven decision making. Both believe in testing extensively and adjusting based on data rather than intuition.

Attia vs. Brad Stanfield

These two are the closest in philosophy. Both apply strict evidence thresholds. Both emphasize exercise over supplementation. Both rejected metformin for non-diabetics on exercise-interference grounds. Both have declined to take NMN or NR. The key difference: Attia is more willing to use pharmaceutical interventions (rapamycin, PCSK9 inhibitors, trazodone) that Stanfield would prefer to see in larger clinical trials before personal use. Stanfield also takes a smaller total number of supplements than Attia and has been more publicly critical of the supplement industry broadly.

Cross-reference: See our full comparison in Longevity Expert Stacks Compared 2026.

How Attia Changed My Training

Attia’s biggest impact on me wasn’t supplements — it was Zone 2 cardio. Before I started following his work, I was doing the typical gym bro routine: lift heavy, maybe hit the treadmill for 10 minutes if I felt guilty about skipping cardio. Attia reframed the whole thing. He talks about cardiovascular fitness as the single strongest predictor of longevity, and once you see the data, it’s hard to argue with him.

I started incorporating Zone 2 sessions regularly — incline treadmill walks, stationary bike, whatever I can fit in. Nothing glamorous. The kind of cardio where you can hold a conversation but you’re definitely working. It’s boring as hell and it’s probably the most important thing I do for my health outside of sleep.

Where Attia influenced my supplement stack is less direct. His obsession with cardiovascular markers and ApoB is part of what pushed me toward a heart-focused protocol. When I stripped my stack down to 9 supplements, the filter I used — “does this have real evidence for cardiovascular health?” — that’s Attia’s influence even if he didn’t specifically recommend most of what I take.

His actual supplement protocol is surprisingly minimal for someone with his depth of knowledge. The basics — omega-3s, D3, magnesium, creatine — plus some pharmaceutical interventions like rapamycin and PCSK9 inhibitors that most people don’t have access to. That’s the thing about Attia: his most impactful recommendations require a prescription and a doctor who’s willing to think outside the standard-of-care box. For the rest of us, take the training philosophy, take the metabolic health framework, and apply them with whatever supplements you can actually get.

I cover how each expert’s protocol translates into something a normal person can do. The CoreStacks Longevity Report — free, weekly, no prescriptions required.

This section is the content moat. Attia’s protocol is publicly available — your lived experience making decisions based on his framework is what no other site can offer. –>

Research Disclaimer

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This article is for informational and educational purposes only. It is not medical advice. CoreStacks reports on what experts and researchers have publicly discussed. We do not recommend specific supplements, dosages, protocols, or medications.

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The protocol described in this article reflects what Dr. Peter Attia has publicly shared on The Drive podcast, in his book Outlive, and in his newsletter. Individual responses to exercise, nutrition, and supplementation vary. Several components of Attia’s protocol involve prescription medications that require physician supervision.

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Before making changes to your exercise, nutrition, or supplement regimen, consult with a qualified healthcare provider who can evaluate your individual health status, medications, and needs. Do not start prescription medications without physician guidance based on podcast or internet content.

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Nothing in this article should be construed as a diagnosis, treatment, or cure for any condition.

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Frequently Asked Questions

What supplements does Peter Attia take daily?

Attia’s daily supplement stack is intentionally minimal compared to other longevity experts. Based on his public statements on The Drive and in Outlive, his core supplements include high-dose omega-3 fish oil (EPA/DHA), vitamin D3 (~5,000 IU), magnesium (~1g elemental across multiple forms), creatine monohydrate (5g), AG1 (Athletic Greens — he is an investor), methyl B12, and methylfolate. His protocol also includes prescription medications: a PCSK9 inhibitor with ezetimibe for ApoB lowering, baby aspirin, Theracurmin (curcumin), and trazodone for sleep.

Why did Peter Attia stop taking metformin?

Attia stopped metformin primarily because of data showing it interferes with exercise adaptations. He has cited research — particularly Konopka et al. (2019), published in Aging Cell — demonstrating that metformin blunts muscle hypertrophy from resistance training in older adults. Since Attia considers exercise the single most powerful longevity intervention, he concluded that any drug which undermines exercise benefits is likely net-negative for a non-diabetic person who trains regularly.

Does Peter Attia take NMN or NR?

No. Attia has never taken either NMN or NR. On The Drive, he has stated that while the animal data on NAD+ precursors is interesting, the human randomized controlled trial data is insufficient for him to justify personal use. He has said he would reconsider if robust human RCTs demonstrate clinically meaningful outcomes. This places him in the same camp as Brad Stanfield and in contrast with Huberman, Sinclair, and Johnson.

What does Peter Attia’s exercise routine look like?

Attia’s exercise protocol centers on four components: Zone 2 cardio (3-4 sessions per week, 45-60 minutes each), VO2 max training (1 session per week with high-intensity intervals), strength training (3 sessions per week focusing on stability, strength, and power), and integrated stability work following the DNS framework. He has described dedicating roughly 8-10 hours per week to structured training.

Is Peter Attia still taking rapamycin?

Based on his most recent public statements, Attia has stepped back from rapamycin use. He previously discussed taking approximately 8mg weekly in a pulsed protocol, but has expressed growing uncertainty about the risk-benefit ratio in healthy adults, particularly regarding potential immune suppression. His current stance appears to be that the human longevity trial data for rapamycin is insufficient to justify ongoing personal use.

How much does Peter Attia’s protocol cost?

Attia’s supplement costs are among the more moderate in the longevity expert space — approximately $100-150/month for supplements alone. However, his prescription medications (particularly PCSK9 inhibitors, which can cost $500+ per month without insurance) and diagnostic testing (DEXA scans, VO2 max tests, comprehensive blood panels, coronary calcium scores) add substantially to the total cost. The exercise component — gym membership, potentially a trainer — adds further cost. The full protocol, including prescriptions and testing, likely exceeds $800-1,000/month.

What is Peter Attia’s “Centenarian Decathlon”?

The Centenarian Decathlon is a concept Attia introduced in Outlive. It is a personalized list of physical tasks that a person wants to be able to perform at age 100 — such as carrying groceries, picking up a grandchild from the floor, climbing stairs, or getting up from the ground without assistance. Attia uses this framework to back-calculate what level of strength, cardiorespiratory fitness, flexibility, and balance a person needs to maintain in their 40s-60s to still be capable of these tasks decades later. The concept drives his exercise programming.

How is Peter Attia’s approach different from Andrew Huberman’s?

The core difference is philosophical. Huberman leads with supplements and neuroscience-based protocols — his daily stack includes 15-20 supplements targeting specific neurochemical pathways. Attia leads with exercise and pharmaceutical interventions backed by large-scale RCT data. Attia’s supplement stack is roughly one-third the size of Huberman’s. Where they converge: both emphasize foundational supplements (omega-3s, vitamin D, magnesium, creatine), prioritize sleep, and advocate for data-driven decision making through regular blood work.

Keep Reading

Sources

  • Attia, Peter. Outlive: The Science and Art of Longevity. Harmony Books, 2023.
  • The Drive with Peter Attia — multiple episodes on exercise, cardiovascular risk, metabolic health, sleep, and supplement philosophy (2023-2025). peterattiamd.com
  • The Drive AMA episodes — ongoing supplement and protocol updates (2024-2025)
  • Manson JE, et al. “Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer.” New England Journal of Medicine. 2019;380(1):23-32. (VITAL Trial)
  • Bhatt DL, et al. “Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia.” New England Journal of Medicine. 2019;380(1):11-22. (REDUCE-IT Trial)
  • Konopka AR, et al. “Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults.” Aging Cell. 2019;18(1):e12880.
  • Mandsager K, et al. “Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing.” JAMA Network Open. 2018;1(6):e183605.
  • Kreider RB, et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition. 2017;14:18.
  • NIA Interventions Testing Program — rapamycin lifespan extension data across multiple model organisms
  • McNeil JJ, et al. “Effect of Aspirin on All-Cause Mortality in the Healthy Elderly.” New England Journal of Medicine. 2018;379(16):1519-1528. (ASPREE Trial)
  • Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly.” Journal of Research in Medical Sciences. 2012;17(12):1161-1169.

CoreStacks independently monitors expert protocols and updates this content regularly. This page was last verified on February 27, 2026. If you notice an update we have missed, contact us.

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Mike Hartnett

Mike tracks what leading longevity researchers actually take, test, and recommend. CoreStacks reports on expert protocols and published research to help you make informed decisions about your health.

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