The routine · 5 steps · 1 min read
Peter Attia’s daily routine
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.”
- 10:00pmIn bed
- 6:00amUp
2 of 5 steps have a stated clock time. Tap a dot to jump to it.
- Zone 2~4 h/week
- Strength4×/week
Surely You’re Joking, Mr. Feynman! · Mistakes Were Made (But Not by Me) · The Talent Code · The Transformed Cell · One Bullet Away See all
Independent summary — Peter Attia hasn’t endorsed this page. Some links may be affiliate links.
The day, step by step
- Sleep
Wake 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.
Why: He says he functions best with consistent bed and wake times.
1 - Training
Workout first thing
Weekly mix: about 4 h of Zone 2, one VO2-max session and four strength sessions, plus rucking or recreation.
Why: He calls exercise “the foundational pillar of everything I do.”
1What they useRucking backpackHe adds rucking on top of training.Free or cheap: an ordinary backpack with books or water bottles.See it in What they use
- Mind
Turn the system down
No work or email in the lead-up to bed.
Why: “It’s all in the spirit of turning the system down before bed.”
1 - Recovery
Brush and floss, then sauna, then shower
He brushes before the sauna so he can go straight to bed afterwards.
Why: He calls it “a very productive sleep trick.”
1What they useHome saunaHe uses one before bed.Free or cheap: a hot bath or shower 1–2 hours before bed.See it in What they use - Sleep
Straight into bed
He uses an Eight Sleep mattress cover.
Why: A consistent sleep window.
1What they useTemperature-controlled mattress coverHe names Eight Sleep.Free or cheap: a fan and a cooler bedroom.See it in What they use
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The core, in 4 steps
- SleepPick an 8-hour sleep window and keep it daily.
- TrainingTrain first thing — even 20–30 min.
- TrainingAim over the week for easy cardio plus two strength sessions.
- RecoveryHot shower or bath, then straight to bed.
Every step, in one list
| When | Step | Source |
|---|---|---|
| ~6:00 | Wake after an 8-hour window Sleep | 1 |
| Early | Workout first thing Training | 1 |
| Before bed | Turn the system down Mind | 1 |
| Before bed | Brush and floss, then sauna, then shower Recovery | 1 |
| ~10:00 pm | Straight into bed Sleep | 1 |
Times marked “approx.” in the timeline are our reading of the source.
What they use
Only things Peter has named. Some links may be affiliate links.
- TrainingRucking backpackHe adds rucking on top of training.Free or cheap: an ordinary backpack with books or water bottles.Shop · link soon
- RecoveryHome saunaHe uses one before bed.Free or cheap: a hot bath or shower 1–2 hours before bed.Shop · link soon
- SleepTemperature-controlled mattress coverHe names Eight Sleep.Free or cheap: a fan and a cooler bedroom.Shop · link soon
Supplements
- Fish oil (EPA/DHA)
- Vitamin D
- Magnesium
- Methylfolate and vitamin B12
- Vitamin B6
- Ashwagandha
- Glycine
He says he has no affiliation with the brands he uses. He stresses his list is personal and changes with his bloodwork.
Not advice. See Legal.
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.
