Peter Attias Daily Routine
Complete daily routine used by Dr. Peter Attia
1. Sleep
Dr. Attia goes to bed at 8:00 PM, aiming for 8 hours of quality sleep.
2. Wake Up
Dr. Attia wakes up early at 4:00 AM.
3. Hydrate
Replenishes with sugar-free, caffeine-free Biosteel sports hydration mix.
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Biosteel Sports Hydration Mix
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4. Meditate
Dr. Attia meditates using apps like Waking Up and 10% Happier.
5. Family Time
Spends quality time with his kids in the early morning.
6. Morning Supplements
Dr. Attia begins his day with a comprehensive supplement regimen, including AG1 by Athletic Greens and other vitamins.
7. Drink Coffee
Enjoys making a high-quality French press coffee for his wife.
8. Eat Breakfast
Eats 8 eggs (4 whole, 4 whites) with toast and butter.
9. Workout
Engages in strength training and cardio exercises.
10. Drink Protein Shake
Drinks a protein shake with almond milk, protein powder, and frozen fruit.
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Hydrolyzed Protein
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11. Deep Work
Focuses on deep work and writing tasks.
12. Lunch
Typically has a chicken salad with vegetables, olive oil, and balsamic vinegar.
13. Work
Continues working, often using a standing desk to reduce sitting time.
14. Dinner
Dinner varies but is tracked to meet nutritional goals.
15. Evening Activities
Spends time with family or engages in light activities.
16. Evening Supplements
Takes targeted sleep supplements to enhance sleep quality.
17. Read Books
Reads books on historical nonfiction and self-improvement.
18. Optimize Sleep Environment
Uses devices and strategies like Oura Ring and sleep masks to optimize sleep.