At-a-Glance
Diet
High Protein (1g per lb body weight), Whole Foods
Exercise Focus
Stability, Strength, Zone 2 Cardio, VO2 Max
Core Principle
The Centenarian Decathlon
Dr. Peter Attia
Physician, Longevity Expert, Host of The Peter Attia Drive
Dr. Attia views exercise as the most potent intervention for extending healthspan. His training is structured around the "Centenarian Decathlon," a set of physical tasks he wants to be able to perform in his final decade of life. His nutritional philosophy has evolved to a protein-centric framework focused on optimizing muscle mass and metabolic health.
Core Principles
- High Protein Intake: Approximately 1 gram of protein per pound of body weight (2.2g per kg) daily to preserve and build lean muscle mass.
- Whole, Nutrient-Dense Foods: Grilled chicken, fish (especially salmon), eggs, variety of vegetables, nuts, seeds, healthy fats like avocados and olive oil.
- Elimination of Junk Food: Strictly avoids sugar-sweetened beverages, refined grains, processed foods, and fried items.
- Time-Restricted Eating: Incorporates TRE when it aligns with goals, though has moved away from prolonged fasts due to risk of muscle loss.
- Personalized Carbohydrate Intake: Uses continuous glucose monitor (CGM) to understand individual response to carbohydrates.
- Caloric Intake: Personally consumes 2,700-2,800 calories per day, divided into roughly four meals, each containing 45-50 grams of protein.