Peter Attia

Of all the longevity interventions we have today, rapamycin has the strongest animal data across the most diverse models. I take it myself, weekly, at a dose that keeps side effects manageable.

I recommend methylfolate — the active form — particularly for anyone with MTHFR variants who can't efficiently convert folic acid. This is a meaningful difference in bioavailability.

Methylcobalamin is the form I use and recommend. The methylated forms of both folate and B12 are what you want if you're optimizing your methylation pathway.

When you supplement NMN, it can raise homocysteine. TMG — trimethylglycine — helps donate methyl groups and keep homocysteine in check. I take them together.

The COSMOS-Cocoa trial is one of the more compelling recent studies on cardiovascular health. High-flavanol cocoa extract reduced cardiovascular mortality by 27%. That's a number worth paying attention to.

Akkermansia is one of the most studied organisms in the longevity microbiome space. Pendulum is the only company producing a live Akkermansia product that actually survives shelf and transit. Worth the premium.

For HRV tracking, it's the most accurate consumer device I've tested.

Berberine has some of the strongest evidence of any supplement for metabolic health.

Creatine has more supporting evidence than almost any other supplement on the planet.

My deep sleep improved measurably after switching to a cooling mattress.

Required reading for anyone who cares about longevity.

I dose based on my omega-3 index blood test. Target is 8-12%.

Stationary bike is my primary Zone 2 training tool — low impact, precise intensity control

Chest-strap monitor only — wrist-based is too imprecise for the Zone 2 protocol I prescribe

Essential reading for thinking clearly about how we want to live and die

Urolithin A via Mitopure — one of the strongest longevity compounds we have evidence for

The book I spent years wanting to write — everything I know about living longer and better

MCT oil as a ketogenic energy source and brain fuel

Continuous glucose monitoring — one of the most revealing biometric tools I use

Magnesium oxide as a cost-effective general mineral supplement

Trialing Pendulum Glucose Control for metabolic health and Akkermansia

Green tea extract for EGCG content and cardiovascular benefits

Promix is my preferred protein powder — clean, grass-fed, simple ingredients

Vitamin B12 for energy, neurological function, and methylation

Vitamin B6 (Jarrow brand) for neurotransmitter support and protein metabolism

Lutein and zeaxanthin for eye health and cognitive function

Alpha-lipoic acid for blood sugar regulation and antioxidant support

CoQ10 for mitochondrial energy — especially important when on statins

Collagen peptides post-workout with Vitamin C for connective tissue synthesis

Theracurmin form of curcumin 90-180mg for brain and cardiovascular anti-inflammation

Sauna 3x/week for cardiovascular health and heat shock protein activation