peter
attia

peter’s day.

• Every day
  Training every day

  “I train every day.” Seven days: three resistance days and four cardio days, never both on the same day.

• Lifting days
  A 20-minute warm-up built for the lift

  no treadmill or bike first. Core-stabilising DNS work, 90/90 shin-box drills, dynamic movement prep, bouncing and footwork, then very light leg extensions and curls, back and forth with jumps and lunges.

• Warm-up
  Jumping, every session

  every workout starts with low-level jumping, building to higher jumps; jump rope counts, and so does landing off a box.

• 3× a week
  90 minutes, each body part once a week

  three hard lifting days, “really hammering those body parts.” He works in 8–12 reps with one or two in reserve, adjusting the weight on every exercise.

• Lifting days
  No heavy barbell squats or deadlifts

  he has moved away from heavy barbell squats and deadlifts and now picks alternative exercises, weighing benefit against injury risk.

• 3× a week
  Zone 2 on the bike at about 140 bpm

  three of his four cardio days are Zone 2 rides at an effort where he can still talk, “in a strained way.”

• 1× a week
  One really hard VO2 max day

  the fourth cardio day is all-out intervals. “That burns a lot of matches… Not looking forward to it.”

• Summer
  Three swims a week

  in summer he adds three days of swimming, some of them on lifting days.

• At night
  Magnesium and ashwagandha for sleep

  “I take magnesium L-threonate and ashwagandha for sleep.” He also takes Slow-Mag and magnesium oxide: “I take magnesium in three forms.”

• Before bed
  Sauna, shower, straight to bed

  he brushes and flosses before a pre-bed sauna so he can go straight to bed afterwards, and keeps a second phone with no email or social media for the evening.