Peter Attia's Daily Routine & Outlive Book Summary

The $150,000 per year longevity playbook from the leading longevity doctor


Table of Contents

Peter Attia is the #1 longevity doctor.

He charges $150,000 a year to be his patient.

These are my notes from his book "Outlive" on longevity.

Go buy the book. It will be the most important thing you read this decade.

His 13-steps for a long healthy life:

Our Goal

Lifespan is the number of years you live.

Healthspan is how long you’re healthy enough to do the things that matter to you.

Longevity means maximizing healthspan and lifespan.

Our goal is to live longer and live better.

It all starts with prevention...

Avoid Icebergs

Medicine 2.0 (medicine today) deals with problems after they present themselves.

Medicine 3.0 focuses on prevention over cures.

We are trying to avoid icebergs in the distance.

It is better and easier to avoid the first heart attack than treat it after.

The 4 Horsemen

There are four major killer diseases:

  1. Cardiovascular disease
  2. Cancer
  3. Neurodegenerative disease
  4. Type 2 diabetes and metabolic dysfunction

Metabolic health is the common thread.

Exercise is our best prevention.


Exercise is "by far the most potent longevity drug”.


  • Weight training 3 days
  • Zone 2 training 3 hours
  • VO2 max training 1 day

Get as fit as possible to prepare for natural decline with age.

Zone 2 training to stimulate mitochondrial function.

Marginal Decade

You want to intentionally train for the activities you care most about continuing into your later years.

Build up the strength and stamina while young to combat the predictable decline as you age.

Want to ski at 80? You better be in top 1% condition at 50.

Peter Attia Diet

Avoid fads. Attia recommends Keto (hard) or Mediterranean diet (easier). More monounsaturated fats & less carbs.

Avoid Standard American Diet:

  • Highly refined carbohydrates
  • Processed oils
  • Added sugar

Eat more:

  • Real food
  • Avocados
  • Olive oil
  • Protein
  • Nuts

Peter Attia Supplements

Diet Questions

Are you undernourished or overnourished?

Are you undermuscled or adequately muscled?

Are you metabolically healthy or not?

Most have poor metabolic health, are over nourished, and are undermuscled.

You want to reduce energy intake while adding lean mass.


Poor sleep impacts everything. It gives even seemingly healthy people "old-man blood": hormone and inflammatory levels of someone decades older.

Heart Disease

Everyone 18+ has some degree of heart disease. Accumulating every day.

Get your ApoB and Lp(a) tested. Those matter more than cholesterol.

Goal: ApoB 20-30 (baby level)

Impossible to get there w/ diet & exercise alone. 80% of his patients take statins.


Cancer is closely linked to metabolic dysfunction. Get healthy to avoid it.

This chronic inflammation creates an environment that induces cells to become cancerous.

Otherwise aggressive early screening is our best defense. Late detection is a death sentence.

Neurodegenerative Disease

Most difficult of the horsemen. Medicine 2.0 can't do anything for us.

What's good for the heart is good for the brain. Exercise & sleep are our best weapons.

Exercise maintains glucose homeostasis and healthy vasculature.

Sleep heals the brain.

Metabolic Dysfunction

Basically an issue in your body's fuel processing. On a spectrum.

Heart disease, cancer, and dementia are all built on metabolic disease. Each one is amplified by metabolic dysregulation.

Exercise, diet, and sleep are our weapons here.

Emotional Health

Emotional health issues are one of the biggest roadblocks to longevity in his patients.

if you are not happy, why would you want to live a long time?

Take care of your emotional well-being just like you would heart disease.

It's ok to admit you need help.

TLDR on Longevity:

Prevention is our best medicine.

  • Exercise often
  • Sleep well
  • Eat clean


This is all from Attia's 500-page book "Outlive" on longevity.

It should be under 200 pages and be the best-selling book of the year.

The content is priceless.