INDEX ONLINE · v4.214,186 TRIALS SYNTHESISED268 MOLECULES TRACKEDUPDATED 2026-07-23

Frontier · Expert StackUpdated April 2026

Peter Attia

Physician · Author, Outlive · Host, The Drive Podcast

Attia frames longevity medicine as 'Medicine 3.0' — proactive, personalised, and focused on the four horsemen of chronic disease (cardiovascular disease, cancer, neurodegenerative disease, metabolic dysfunction). His protocol is anchored in exercise as the single most powerful longevity lever, with supplements playing a supporting role.

Supplement Stack

EPA (high-dose omega-3)

4 g EPA

Timing:With largest meal

Microbiome alterationsDisabled autophagy

Attia uses EPA-only (not DHA-dominant) for Lp(a) and triglyceride management

Rapamycin

5–6 mg / week

Timing:Once weekly

Nutrient-sensing dysreg.Cellular senescence

Prescription only. Attia cycles on/off under physician supervision. mTORC1 inhibitor.

Rx only — not added to cart

Vitamin D3

5000 IU

Timing:Morning with fat

Disabled autophagyMicrobiome alterations

Magnesium (glycinate or L-threonate)

400 mg glycinate or 144 mg L-threonate

Timing:Evening

Mitochondrial dysfunctionDisabled autophagy

Vitamin K2 (MK-7)

180 µg

Timing:With D3

Microbiome alterations

Creatine monohydrate

5 g

Timing:Post-workout or any time

Stem cell exhaustionNutrient-sensing dysreg.

Glycine

3–5 g

Timing:Evening (sleep quality)

Telomere attritionStem cell exhaustion

Ashwagandha (KSM-66)

600 mg

Timing:Evening

Disabled autophagy

Attia uses for cortisol and stress management

Statin (rosuvastatin)

5–20 mg

Timing:Evening

Microbiome alterations

Prescription only. Attia is aggressive on ApoB reduction.

Rx only — not added to cart

Ezetimibe

10 mg

Timing:Evening

Microbiome alterations

Prescription only. Adjunct to statin for ApoB.

Rx only — not added to cart

Molecule	Dose	Timing	Tier	Hallmarks	Cart
EPA (high-dose omega-3) Attia uses EPA-only (not DHA-dominant) for Lp(a) and triglyceride management	4 g EPA	With largest meal	I	Microbiome alterationsDisabled autophagy
Rapamycin Prescription only. Attia cycles on/off under physician supervision. mTORC1 inhibitor.	5–6 mg / week	Once weekly	II	Nutrient-sensing dysreg.Cellular senescence	Rx only
Vitamin D3	5000 IU	Morning with fat	I	Disabled autophagyMicrobiome alterations
Magnesium (glycinate or L-threonate)	400 mg glycinate or 144 mg L-threonate	Evening	I	Mitochondrial dysfunctionDisabled autophagy
Vitamin K2 (MK-7)	180 µg	With D3	II	Microbiome alterations
Creatine monohydrate	5 g	Post-workout or any time	I	Stem cell exhaustionNutrient-sensing dysreg.
Glycine	3–5 g	Evening (sleep quality)	II	Telomere attritionStem cell exhaustion
Ashwagandha (KSM-66) Attia uses for cortisol and stress management	600 mg	Evening	II	Disabled autophagy
Statin (rosuvastatin) Prescription only. Attia is aggressive on ApoB reduction.	5–20 mg	Evening	I	Microbiome alterations	Rx only
Ezetimibe Prescription only. Adjunct to statin for ApoB.	10 mg	Evening	I	Microbiome alterations	Rx only

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1Zone 2 cardio 3–4 hours per week (the cornerstone of his protocol)
2Strength training 3× per week with emphasis on muscle mass preservation
3VO₂max training — one high-intensity session per week
4Protein-forward diet: 1 g per pound of body weight, prioritising leucine-rich sources
5Continuous glucose monitoring (CGM) to track metabolic health
6Sleep tracking with Oura Ring; targets 8 hours with high REM and deep sleep
7Sauna 3–4× per week (15–20 min at 80–90°C)
8Annual DEXA scan, coronary artery calcium score, ApoB, Lp(a) testing

Important Caveats

Rapamycin is an immunosuppressant approved for organ transplant rejection; its longevity use is off-label and contested. Attia is explicit that his protocol is personalised and not a template. ApoB and Lp(a) testing is essential before starting aggressive lipid management.

Sources & References

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8 of 10 molecules are available in the index.

3 Rx-only items excluded — requires physician prescription.

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Stack summary

Total molecules10

Tier I (RCT)6

Tier II (human trials)4

Tier III (mechanism)0

Rx-only items3

In your cart0

This protocol is curated by Vitaei from publicly available information. It is not endorsed by Peter Attia and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.