peter
attia
exercise every day, a fixed 10-to-6 sleep window, sauna before bed.
how he describes his current week in a 2025 conversation with Rhonda Patrick. He notes he’s “way less regimented than I used to be.”
- ~6:00Wake after an 8-hour window
he’s usually in bed 10 pm to 6 am, which he says gives about 7.5 h of sleep.
1 - Earlyapprox.Workout first thing
even when travelling, he says he gets up first thing to train. Weekly: about 4 h of Zone 2, one VO2-max session and four strength sessions, plus rucking or recreation.
1
- Before bedapprox.Turn the system down
no email for a couple of hours before bed; a second phone with no email or social media.
1 - Before bedapprox.Brush and floss, then sauna, then shower
he brushes before the sauna so he can go straight to bed afterwards.
1 - ~10:00 pmStraight into bed
he uses an Eight Sleep mattress cover.
1
ties are labelled: investor and advisor. independent summary; Peter hasn’t endorsed this page. some links may become affiliate links. earlier interviews describe 4 am starts — this page reflects his more recent description. not medical advice.
copy the moves.
- pick an 8-hour sleep window and keep it daily.
- train first thing — even 20–30 min.
- aim over the week for easy cardio plus two strength sessions.
- hot shower or bath, then straight to bed.
our condensed read of the sourced steps below. not medical advice.
the kit.
- sleepEight Sleep Pod“I don’t have any affiliation. I use Eight Sleep.”1link soon
- wearable · investor and advisorOura Ringone of his two “stickiest” wearables.3link soon
- testingDexcom CGMcontinuous glucose monitor (Rx in many countries).3link soon
- sleepChiliPad (Chili)mattress cooling, 56–60°F (older interview).4link soon
- supplementJarrow phosphatidylserineoccasional sleep aid (older interview).4link soon
brands peter has publicly named, each linked to the source. ties (sponsor, own brand, equity) are labelled. links coming; some will be affiliate links. not advice.
get the longevity
starter stack.
the five moves that show up in almost every routine here. sourced. no fluff.
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Books Peter recommends
- Mistakes Were Made (But Not by Me)Carol Tavris and Elliot Aronson
One of the books he says he has read the most. 2
View book →
Recommendations are linked to where they said it. Book links may be affiliate links.
