Name: Peter Attia's Longevity Routine (sleep supplements, diet, exercise, and thoughts on alcohol)
Uploaded: 2024-10-22T01:29:54.000Z
Duration: 8 min 4 s
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Adverbs of degree

There are a couple of personal questions that I'm going to ask you just at the very end of this that I know people are also very interested in.

One being your ideal diet and exercise routine and other factors that you're doing for longevity, or maybe for the day or for the week, whichever way you kind of bunch them in.

What's ideal for you to improve your longevity?

Sleep, like sauna, whatever's your ideal program.

I'm sure that everything I'm about to say is going to make me sound really rigid, and people are going to be like, that guy's a psycho.

So I'm always a little hesitant in talking about what I do.

So look, probably compared to most people, I am considered quite regimented.

I'm way less regimented than I used to be.

But nevertheless, here's sort of how I think about things.

I really take my sleep seriously, and I'm someone who functions best with a consistent bedtime and wake up time.

So I am in bed usually for eight hours a night, and that's typically 10 to 6.

And that usually results in probably seven and a half hours of sleep.

I'm going to just rattle off the names of things I use, because I don't have any affiliation with anything.

So I use Eight Sleep as my mattress cover.

It's a fantastic cooling product, and it's made an enormous difference for me.

I've been using it for the last three years.

There are other products out there, and I've tried them, and they're good.

But this one, I just happen to fancy the most.

I'm also very particular about what I'm doing before bed and what I'm not doing before bed.

So I really, and I'm not perfect with this.

I'm not perfect with any of these things, Rhonda.

But I really go out of my way to not look at anything that's going to activate me.

So I try not to look at email for a couple hours before bed.

I have my regular phone that has email and social media and junk on it, and then I have what I call my bat phone that literally has nothing.

It's just, it has the remote to the TV, and it has a phone and email, sorry, a phone and text, but only two people know the number, my wife and my daughter.

So it's basically an excuse to have a camera and a phone if I'm going someplace, and I don't want my phone with me.

So that's kind of the phone that's with me if I'm watching TV downstairs or something like that.

But I can't even be tempted to look at social media or look at email.

So it's all in the spirit of like turning the system down before bed.

Even little things like I'll brush and floss my teeth before I go in the sauna, because I sauna before bed as well.

So that once I'm done with that sauna and shower, like I'm just going straight into bed.

So for me, that's also a very productive sleep trick.

There are certain supplements that I use to sleep as well.

So I'm a fan of glycine, ashwagandha, magnesium L3 and 8, and just straight mag oxide as well.

I don't use melatonin or phosphatidylserine unless I'm jet lagging.

If I'm time zone hopping, I'll use those as well.

On the nutrition side, I don't follow any particular diet.

I guess you could say I eat what would be called a balanced diet.

So I'm an omnivore who will probably always struggle with food in the sense that if left to my own devices, I would eat everything and too much of it.

So I do need to be mindful about what I eat.

So I just generally pay attention to not eating junk.

That's like the most important credo of my diet, I would say.

And I say this as someone who's done everything.

I've been the most hardcore fasting, intermittent fasting, time-restricted eating.

There's no diet I don't think I've done for long periods of time.

And I have found benefit in one form or another from various different aspects of these things.

But right now, I mostly optimize around energy balance, which stay in energy balance, and protein intake.

And so most of my conscious effort around my diet goes into making sure I'm getting 40 to 50 grams of protein four times a day.

And a lot of times, at least two of those are in meals that are just venison or just eggs or something where it's just a protein, and there's not a lot of other stuff in it.

I do make sure I stop eating at least three hours before bed.

It really makes a difference going back to sleep that I go to bed a little hungry.

If I ever go to bed with my belly too, too full, it feels nice, but I don't sleep as well.

So I really try to err on the side of going to bed a little hungry.

And I'm really lucky because we have young kids, so we eat early.

So I'm going to bed typically with four hours between when I last ate and when I go to sleep.

I'm in the camp that believes there is absolutely no benefit to alcohol at any dose from a purely biochemical standpoint.

However, I acknowledge that there are probably some pro-social benefits to it.

And I happen to really, really like alcohol.

I mean, anywhere from zero to seven or eight drinks in a week.

Probably, I don't think there's a time that I can recall in the last five, six years where I've had more than two drinks in a day.

Now, by that, I don't mean two in the afternoon.

So that, again, alcohol is completely, functionally, the alcohol doesn't factor into my sleep.

And I know this because I track all these things.

And I know exactly how alcohol negatively impacts sleep in me.

And I know that as long as I have that drinking done by six or seven, it doesn't show up anywhere on any metric that I'm tracking with respect to sleep.

OK, exercise, most important thing from a physiologic standpoint for me.

And much of what I do revolves around it.

So even here being in San Diego this week, I mean, it's like I have a membership at a great gym every time I'm here.

And I just know that I'm going to get up first thing in the morning.

And they're going to be completely, they're not going to be the exact same workouts I'd be doing at home.

But I'm still generally doing four hours of zone two a week with one sort of higher intensity workout that's geared towards VO2 max a week, and then four strength training sessions a week.

So that's kind of the foundational pillar of everything I do.

And then there's other things that get layered on top of that, like rucking and recreational activities that are also physical as well.