Peter Attia’s approach to nutrition is characterized by a commitment to constant learning and adaptation, moving away from rigid doctrines toward a personalized, evidence-based strategy. Rather than a static daily meal plan, his diet is a dynamic system designed to support long-term healthspan. While he has famously explored periods of nutritional ketosis and extended water fasting, his current philosophy prioritizes maximizing muscle mass and metabolic health over strict carbohydrate or time-based restrictions. This evolution reflects a deeper understanding of aging and the importance of sustainability in one's dietary habits.
The Evolution of Attia's Nutritional Approach
Attia's dietary journey began with a strong focus on nutritional ketosis and intermittent fasting, which he documented extensively. From approximately 2011 to 2014, he followed a strictly ketogenic diet, limiting carbohydrates to less than 50 grams a day. During this period, he reported being leaner and more mentally and physically fit than ever before. However, he eventually transitioned away from this strict regimen, recognizing its lack of long-term sustainability for him and his family, and noting the importance of considering genetic variability.
Following his keto phase, from 2014 to 2020, he adopted a time-restricted feeding schedule, with daily eating windows as short as two hours, and engaged in occasional multi-day water fasts. This was done to explore the benefits of metabolic flexibility and cellular autophagy. Ultimately, he scaled back the intensity of his fasting after realizing that prolonged fasting can lead to a significant decrease in muscle mass, a factor he now sees as a critical component of longevity.
Peter Attia's Current Daily Food Intake
His most recent nutritional framework is less about specific protocols and more about principles designed to maximize healthspan. A key feature is a high intake of protein, a macronutrient he believes is crucial for maintaining muscle mass as we age. He aims for a daily intake of around 1 gram of protein per pound of body weight (2.2 grams per kg). He also consumes a consistent total caloric intake, often around 2,700–2,800 calories per day, and tracks his intake using an app. While his daily meals vary, a general outline from recent reports includes high-protein, nutrient-dense foods:
- Breakfast: A high-protein start, potentially eight eggs (four whole, four whites) with toast and butter.
- Protein Shake: A shake containing almond milk, protein powder (50g), and frozen fruit provides an additional significant protein dose.
- Lunch: A large chicken salad filled with various vegetables, dressed with olive oil and balsamic vinegar.
- Dinner: A meal that varies but is consistently high in quality protein and fits within his daily caloric target.
- Snacks: While not detailed, snacks would likely focus on whole foods to hit his macronutrient and caloric goals.
He has also become more flexible with his fasting, opting for shorter, more manageable periods (e.g., 20–24 hours) as needed, rather than the multi-day fasts he pursued earlier. This approach is designed to prevent muscle loss while still offering some of the metabolic benefits of time-restricted eating.
A Comparison of Attia's Past and Present Diet
| Feature | Past Approach (Keto/Extended Fasting) | Current Approach (Protein-Centric) |
|---|---|---|
| Protein Intake | Moderate (1-1.5g/kg body weight) | High (2.2g/kg body weight) |
| Carbohydrate Intake | Very low (less than 50g/day for keto) | Moderate, includes healthy starches/vegetables |
| Fasting | Extended daily (up to 22 hrs) and multi-day water fasts | Flexible, shorter occasional fasts (20-24 hrs) |
| Focus | Metabolic flexibility, ketosis, autophagy | Muscle mass retention for longevity, overall healthspan |
| Foods to Avoid | Starchy carbs, sugar, high-fructose corn syrup | Processed foods, junk food, excessive alcohol |
Targeted Supplements for Longevity
Attia complements his nutrition with a carefully selected supplement regimen, which is also highly personalized. He emphasizes the importance of testing and working with a healthcare professional to determine individual needs. His current supplement stack, as detailed in recent podcasts and resources, includes several key compounds aimed at supporting various aspects of health:
- Magnesium: Uses multiple forms (chloride, oxide, L-threonate) to address cardiovascular health, GI function, and cognitive performance.
- Creatine: Aims for 5g daily to support muscle strength and neuroprotection.
- Fish Oil (EPA/DHA): Takes 2.5g EPA and 1g DHA daily for anti-inflammatory and cognitive benefits.
- Vitamin D3: 5,000 IU daily, monitored via blood tests to maintain optimal levels.
- Methylated B Vitamins: Used to manage homocysteine levels, especially for individuals with genetic variations affecting methylation.
- Probiotics: Supports gut health, using specialized strains.
- Glycine and Ashwagandha: Taken at night to improve sleep quality.
- Rapamycin: An experimental longevity drug taken weekly under medical supervision.
Conclusion
In summary, what does Peter Attia eat every day? A regimen that is highly adaptable and focused on foundational principles rather than rigid rules. His diet is built around a high-protein intake to preserve muscle mass, a balanced caloric intake, avoidance of processed junk, and strategic, targeted supplementation. By moving away from his earlier, more restrictive protocols, Attia demonstrates a flexible approach that prioritizes longevity and long-term sustainability. The core message is clear: for a lasting healthy life, nutrition must be personalized, continuously monitored, and integrated with other pillars like exercise, sleep, and emotional well-being. For further insights into his evolving philosophies, his website, peterattiamd.com, is an authoritative resource.
