In the boundless quest for peak performance, sleep often emerges as the unsung hero—a pillar that often gets overshadowed by discussions on cutting-edge workouts or the latest nootropic stack.
But, as any seasoned biohacker will tell you, mastering sleep is akin to having the cheat codes to life. Enter Dr. Peter Attia, the longevity expert whose sleep rituals have become the stuff of biohacking legends. Dive in as we unpack the intriguing trio of supplements he swears by for a night of deep, restorative rest.
Ashwagandha
When it comes to biohacking, Ashwagandha isn’t new to the game. Hailing from the ancient treasure trove of Ayurveda, it’s been the go-to for many seeking calm amidst life’s chaos. And who better to give it a whirl than Dr. Peter Attia, a fellow experimenter in the realm of longevity and health optimization.
In one of my deep dives (you know, those rabbit holes I often find myself in), I stumbled upon Dr. Attia’s evening ritual. He pops 600 mg of Ashwagandha, not for its cool, ancient-sounding name, but to up the ante on his sleep game. He’s quick to point out that while it doesn’t come with a binder full of conclusive human studies, his own N=1 experiment (that’s a study of one: himself) has given him some notable Zzz’s.
This got me thinking. What is it about Ashwagandha that might make it the bedtime companion for someone as meticulous as Dr. Attia? The herb’s claim to fame lies in its adaptogenic properties. Think of adaptogens as your body’s personal stress buffer, helping you navigate through your day (and night) a bit more smoothly. And Ashwagandha, in its unique way, turns down the volume on the body’s stress alarm system, known as the hypothalamic-pituitary-adrenal axis. This can be a game-changer if you’re looking to mute that pesky stress hormone, cortisol, that loves to crash our sleep party.
For the supplement savvy among us, Dr. Attia drops a nugget: Ashwagandha, in his books, feels like the gentler cousin of Phosphatidylserine, another tool in his sleep arsenal. Though he treads lightly with the latter, it’s a fascinating comparison for the biohackers out there.
So, where does this leave us? As with any tool, tactic, or supplement I discuss (remember the “slow-carb” diet or my adventures with psychedelic exploration?), the mantra remains: test, iterate, refine. Ashwagandha seems to be a promising tool in Dr. Attia’s sleep toolkit, but your mileage may vary. And as always, before you jump into the supplement bandwagon, chat with someone who has an MD in their title. In a 2023 video Attia uploaded to YouTube, he mentioned he takes Solgar Ashwagandha.
RELATED READING: Dr. Andrew Huberman’s Sleep Cocktail
Glycine
Dive into any biohacking forum, and you’re bound to bump into discussions on glycine. The amino acid that’s making waves for its potential in promoting better sleep. And guess what? Dr. Peter Attia, our favorite longevity maestro, has it dialed into his nightly routine.
I was leafing through some of my notes from past interviews and podcasts (because, let’s be honest, who isn’t a sucker for optimizing their routines?) when Dr. Attia’s 2 grams of glycine before bedtime caught my attention. Now, this isn’t just another fad. If Dr. Attia is leaning into it, there’s probably more to the story.
So, what’s the 411 on glycine? Beyond its primary role as a building block for proteins, glycine has this fascinating ability to play peacekeeper for our nervous system. Think of it as the gentle lullaby our brain sometimes needs after those caffeine-laden days or an episode of “inbox-zero” euphoria. Some studies suggest it can not only help you fall asleep faster but can also deepen that rejuvenating REM sleep we all chase. Imagine waking up feeling like you’ve had a system reboot – that’s glycine’s pitch.
Drawing parallels (because that’s how we roll), if Ashwagandha is Dr. Attia’s adaptogenic sleep aid, then glycine is like his nightly calming tea, albeit in amino acid form. It’s the kind of thing you’d add to your toolkit if you’re looking to squeeze out more from those precious sleep hours, especially if you’ve gone down the rabbit hole of tracking sleep metrics like I have.
Now, while I’m intrigued and might experiment with glycine myself (adding it to my ever-evolving list of self-experiments), remember the golden rule: Individual results can vary as wildly as my kettlebell techniques. Before diving into the glycine pool, a quick chat with your healthcare practitioner is always a solid move. Peter has mentioned he takes Thorne Glycine.
RELATED READING: Dr. Andrew Huberman’s Supplement Stack
Magnesium Threonate
When it comes to the vast landscape of supplements, magnesium isn’t exactly a new kid on the block. I mean, I’ve dabbled with different forms of magnesium in the past (remember my dive into Epsom salt baths?). But magnesium threonate? Now, that’s a different story altogether.
On my perpetual quest to unearth biohacking gems, Dr. Peter Attia’s nighttime ritual piqued my curiosity yet again. This longevity aficionado doesn’t just go for any form of magnesium; he’s zoned in on magnesium threonate. For context, magnesium comes in various forms, each with its unique set of benefits. But threonate has been making waves in the biohacking community for a very specific reason: its potential brain-boosting prowess.
You see, magnesium threonate is believed to have superior ability to cross the blood-brain barrier. Think of it as the VIP access pass to the brain’s exclusive club. Once inside, it’s posited to not only support cognitive functions but also optimize sleep patterns. That’s like getting two biohacks for the price of one, and who wouldn’t want that?
Considering Dr. Attia’s meticulous nature, it makes sense he’d gravitate towards a form of magnesium that’s not just about muscle relaxation (though that’s a perk), but also about fine-tuning brain health and sleep. If we’re painting a picture, Ashwagandha is his adaptogenic nightcap, glycine is the high-quality soothing lullaby, and magnesium threonate? It’s the cerebral tune-up before lights out. I take a magnesium threonate supplement made with Magtein by Doublewood Supplements.
RELATED READING: Dr. Rhonda Patrick’s Supplement Stack
Final Thoughts
In the ever-evolving universe of biohacking, the journey to find the optimal tools for our well-being is relentless. Dr. Peter Attia, with his penchant for rigorous self-experimentation, offers a glimpse into the potential alchemy of sleep enhancement. Ashwagandha, glycine, and magnesium threonate seem to be his nighttime trifecta, each with a unique role in orchestrating a restorative slumber.
It’s a compelling mix, one that beckons the curious and the sleep-deprived alike. While the path of optimization is deeply personal, sharing these insights bridges the gap between knowledge and action. So, whether you’re considering a supplement shake-up or just dipping your toes into the vast ocean of sleep optimization, may Dr. Attia’s regimen inspire you to find your own rhythm in the nocturnal symphony.
Remember, it’s not just about the hours you clock in bed, but the quality of the rejuvenation within those hours.