Peter Attia's Daily Routine (2025): Training for Your Final Decade with the Centenarian Decathlon

The Centenarian Decathlon is Peter Attia's framework for longevity-focused fitness, comprising five pillars: strength training, Zone 2 aerobic capacity, stability and balance, anaerobic power (VO2max), and rucking (loaded walking). This framework is designed to build the physical capacities needed for a vibrant final decade of life. Rather than chasing arbitrary fitness metrics, the Centenarian Decathlon focuses on functional, real-world capabilities: the ability to carry groceries, recover from falls, maintain muscle mass, and sustain aerobic fitness. Peter structures his entire training week around these five pillars, dedicating specific days to each modality. Strength training 3-4 days per week preserves muscle mass and bone density. Zone 2 aerobic training 4 days per week builds mitochondrial efficiency and cardiovascular health. Stability training 2-3 times weekly prevents injury and maintains functional movement. Anaerobic power training 1-2 times per week improves VO2max and lactate threshold. Rucking 1-2 times weekly builds practical, functional strength. This multi-pillar approach ensures balanced development across all dimensions of fitness, rather than overspecializing in one area. The beauty of the Centenarian Decathlon is that it's scalable: beginners can start with lighter loads and shorter durations, while advanced athletes can increase intensity. The framework is grounded in longevity research showing that these five capacities are the strongest predictors of healthspan (years of healthy life) and lifespan.

Peter treats sleep as a non-negotiable foundation of longevity, not a luxury or afterthought. Sleep is his Tier 1 protocol because it's the prerequisite for all other health behaviors: training recovery, metabolic health, immune function, emotional resilience, and cognitive performance. Without adequate sleep, no amount of exercise or nutrition can compensate. Peter's sleep protocol includes: consistent sleep and wake times (10:00 PM to 6:00 AM), a cool sleep environment (65-68°F), complete darkness, and 7-9 hours nightly. He tracks sleep quality using wearables, monitoring total duration, REM sleep, deep sleep, and sleep efficiency. If sleep is poor, he reduces training intensity or takes a recovery day, recognizing that training stress on top of poor sleep accelerates overtraining and injury. His pre-sleep routine begins 90 minutes before bed: blue-light elimination, stress reduction practices (meditation or breathwork), and avoidance of screens. He avoids caffeine after 2:00 PM and alcohol close to bedtime, as both disrupt sleep architecture. Peter's sleep environment is optimized with blackout curtains, a smart cooling mattress cover, and an air purifier. This precision approach to sleep reflects his philosophy that longevity is built in the hours we sleep, not just the hours we're awake. Research supports this: studies show that consistent, high-quality sleep is one of the strongest predictors of lifespan and healthspan, rivaling exercise and nutrition in importance.

Peter's nutrition strategy is data-driven and personalized, informed by metabolic testing, body composition analysis, and longevity research. His approach prioritizes protein intake, nutrient density, and meal timing around training. Breakfast is protein-forward: 3-4 whole eggs, Greek yogurt or cottage cheese, and colorful vegetables, delivering 30-40g protein and micronutrients. Lunch is balanced: 150-200g lean protein, 150-200g complex carbohydrates, and 2-3 cups of vegetables. Dinner follows a similar template. This macronutrient distribution supports muscle protein synthesis, sustained energy, and metabolic health. Peter emphasizes whole foods over processed options and prioritizes micronutrient density—colorful vegetables, quality proteins, and healthy fats. He uses precision testing to inform his approach: Resting Metabolic Rate Testing reveals his caloric needs, Sweat Analysis informs hydration and electrolyte strategy, and body composition testing (DXA and InBody scans) tracks whether his nutrition is supporting muscle preservation and fat loss. Meal timing is strategic: breakfast 90-120 minutes after waking (allowing cortisol to peak naturally), lunch 3-4 hours before training, and pre-training fuel 60-90 minutes before intense work. Post-training meals within 2 hours support muscle protein synthesis. Peter avoids rigid calorie counting, instead using hunger cues and energy levels as guides, adjusted by objective testing data. His philosophy is that food is information: every meal either supports longevity goals or works against them. This evidence-based, personalized approach ensures that nutrition fuels training, supports recovery, and optimizes the biomarkers associated with longevity.