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.

8 of 10 molecules matched in index

3 Rx-only items excluded from cart — requires physician prescription.

Supplement Stack

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 are excluded.

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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.

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