Fitness Health Wellness
Craig Brockie
Craig Brockie

@craigbrockie

15 tweets 12 reads Jan 12, 2025
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This is Dr. Peter Attia.
He found out how to make you “kick-ass” at 100 years old.
He is 51, and if you overlook his weak hairline, he looks great for his age.
I was up until 3 am researching him and his methods.
Here are his top 5 ways to keep you healthy until 100👇
This is Dr. Peter Attia. He found out how to make you “kick-ass” at 100 years old. He is 51, and i...
1/Regular Exercise and Work Out
Dr. Peter Attia recommends combining aerobic exercise with strength training for optimal results. This practice supports:
• Weight control
• Improves muscle function
• Improves cardiovascular health.
1/Regular Exercise and Work Out Dr. Peter Attia recommends combining aerobic exercise with strength...
One of his key findings is that the methods needed to train for life can be broken down into four key pillars:
Stability: 1 hour, split into 5 to 10-minute blocks done before other workouts
Strength:  45 to 60-minute full-body workouts targeting all major muscle groups
Aerobic Efficiency: 45 to 60-minute (moderate intensity) cardio workouts to improve metabolism and endurance.
Anaerobic Performance: 30-minute high-intensity workouts for cardiovascular health.
Workout Schedule
Peter Attia’s workout is designed to boost fitness and promote longevity.
His structured plan ensures strength, endurance, and lasting health, helping him stay active and resilient as he ages.
Workout Schedule Peter Attia’s workout is designed to boost fitness and promote longevity. His str...
2/Track what matters
Dr. Attia recommends tracking key health markers like:
• Heart rate
• VO2 max (cardiovascular test)
• Blood Work
It provides objective information about how daily habits impact your health.
2/Track what matters Dr. Attia recommends tracking key health markers like: • Heart rate • VO2 max...
3/Balanced Diet
Attia follows an omnivorous diet, avoiding junk food and focusing on energy balance.
• He optimizes his protein intake, targeting 40-50 grams four times daily.
• Consistent protein and balanced energy intake provide him with noticeable benefits.
Many people fail to hit the protein target of 1g per day per pound of body weight.
Supplementing with Essential Amino Acids (EAAs) is a cheat code to hit your protein goals.
I take 5-10 grams of these EAAs daily for muscle growth and recovery:
amazon.com
Ultimate 100% Essential Amino Acid Supplement - 150 Easy-to-Swallow, 1g Coated Tablets - All 9 EAA with 40% Leucine in Optimized BCAA Ratio - Increase Energy, Lean Muscle & Recovery - Keto & Vegan
amazon.com/dp/B0CKTQH4XQ?…

Ultimate 100% Essential Amino Acid Supplement - 150 Easy-to-Swallow, 1g Coated Tablets - All 9 EAA with 40% Leucine in Optimized BCAA Ratio - Increase Energy, Lean Muscle & Recovery - Keto & Vegan

Get the amino energy boost with our advanced gym eaa branched chain amino acid blend formula for men...
4/Daily Meal Structure
• Breakfast: Eight eggs with toast and butter or a protein shake with almond milk and fruit.
• Lunch: Chicken salad with veggies, olive oil, and balsamic vinegar.
• Dinner: Lean meats like steak or salmon with salads or vegetables.
4/Daily Meal Structure • Breakfast: Eight eggs with toast and butter or a protein shake with almond...
5/Sleep and Recovery
Attia highlights the need for a consistent sleep-wake schedule to improve sleep quality and health.
He recommends a dark, cool room to boost melatonin production and advises limiting screen time before bed for better deep sleep.
“When you’re at the end of your life, if your health has failed you, no amount of money is going to buy that back.”
He emphasizes proactive choices—exercise, nutrition, and sleep—to sustain lifelong vitality.
Prioritize your health now, and your future self will thank you.
A bit about me:
30 years ago, my health was a disaster.
• Chronic pain,
• Crippling anxiety, and
• A broken immune system were my “normal.”
Since then, I’ve invested 7-figures traveling the world, researching advanced health and performance-enhancing technologies, and sharing what works.
This account exists to help people break free from their health issues and live their best life.
Struggling with weight, low energy, pain, or chronic symptoms?
Follow me @craigbrockie to learn how to look and feel 10 years younger.
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