Joe Rogan’s Fish Oil Protocol & Dosage

In Joe Rogan’s recent podcast with Dr. Rhonda Patrick, he says that he takes the liquid form of Carlson’s Super Omega-3 Fish Oil. Specifically, Rogan will take three teaspoons of Carlson’s daily. Each teaspoon has 1600mg of Omega-3 fatty acids, so Rogan is taking in almost 5000mg of Omega-3s per day! Rogan has been taking Carlson’s Fish Oil since 2013 as you can see in the Instagram post below.
RELATED READING: Dr. David Sinclair’s Anti-Aging Supplement Stack

Joe Rogan’s Fish Oil Protocol

If you’ve listened to any podcast where Joe Rogan talks about nutrition, you know he is an avid fan of omega-3 fish oils. In a podcast with Tom Papa, Joe dives into how much he values omega fish oils, and how they are “super, super important for brain function”. He specifically supplements with Carlson’s Super Omega-3 fish oil according to a Youtube video below where he gives a tour of his supplement cabinet, along with the same Instagram post from 2013.
Lately, Joe has been all about krill oil due to it’s bioavailability as a source of DHA. In a podcast Joe did with Dr. Rhonda Patrick, she mentions the importance of taking both Krill Oil and Fish Oil to get the unique benefits of each – which are both crucial for brain function. Joe hasn’t mentioned what krill oil he takes, but we’re going to go out on a limb here and guess it’s the new Onnit Krill Oil product that just recently dropped. RELATED READING: Biohacker Dr. Andrew Huberman’s Complete Supplement List

10 Books That Have Inspired Elon Musk

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Elon Musk is the SpaceX and Tesla CEO, and is well-known around the world. This tech mogul had a tough childhood, often on the receiving end of vicious bullying in school and a harsh upbringing. One such beating landed him in hospital after he was pushed down a concrete stairwell. In such unforgiving surroundings, he found solace in books.

The written word offers a getaway from reality, nourishes your imagination, and ultimately opens up your mind to new ideas and possibilities. Almost all successful people are avid readers, and it isn’t just for the informational value. Texts give you a unique perspective on life, love, family, science, and everything around you.

Predictably, successful people thrive from exploiting unique opportunities. Such freedom of thought remains stifled by mainstream content. Some of the titles Elon Musk finds inspiring are timeless classics, while some are relatively new releases. We will explore the most notable titles that he found inspiring over time.

‘The Lord of the Rings’ by J.R.R Tolkien

Elon Musk was born to a South African father and a Canadian mother in 1971. He grew up in Pretoria, South Africa, before moving to Canada at 17. The harshness of his early childhood years sparked an interest in fantasy and science fiction.

One of the most famous, if not the most famous title in this category is The Lord of the Rings. The book tells the story of Frodo Baggins and his quest to save the world from the evil Lord Sauron at Mount Doom. This masterpiece tells of a captivating adventure by a noble hobbit as he takes evil head-on. On the way he faces fear, doubt, betrayal, and he triumphs.

It is easy to see why the book would captivate the mind of a young boy who is constantly bullied and left feeling left out. The idea of hope and the eventual victory against the odds is a priceless motivator.

‘Benjamin Franklin: An American Life’ by Walter Isaacson

In Benjamin Franklin: An American Life, Walter Isaacson delves into the life of one of the most well-known American figures in history. This writer, who also wrote Steve Jobs and Einstein, captures the life and character of America’s most famous founder.

When we talk of the founding fathers, the first name in mind is Benjamin Franklin. This brilliant mind rose from being an apprentice to America’s favorite writer, inventor, scientist, diplomat, businessman, and one of the country’s best ever leaders. The book follows Franklin’s journey from Boston, Philadelphia, London, Paris, and back home to Boston.

Benjamin Franklin was a driving force and offered his wisdom in the realization of the Declaration of Independence. This brilliant mind also played an active role in America’s alliance with France, a treaty that effectively ended the revolution. The establishment of a near-perfect Constitution would have remained a tricky proposition without the participation of minds like Franklin’s.

An examination of one of America’s favorite leaders and hands-down one of history’s brilliant minds is bound to be an inspiration to everyone.

‘Einstein: His Life and Universe’ by Walter Isaacson

Einstein: His Life and Universe is the second book by Walter Isaacson that inspired Elon Musk. The author articulately pens this Einstein biography and examines many questions that people had concerning the most famous scientist of all time.

Isaacson helps us understand how Einstein’s mind worked, as well as what made him a genius. Among the subjects covered in this book is the scientist’s rebellious nature and the birth of his scientific imagination. The text follows Einstein’s journey from his days as a desk clerk who couldn’t secure a teaching job, to the man whose mind unraveled the cosmos to humanity.

In this book, we get a closer look at how the dislike for conventional wisdom spurred what was considered an ordinary mind to unprecedented heights in science.

A closer examination of Elon Musk’s own modus operandi draws some stark similarities. Elon has through the years worked to sail into uncharted waters in space exploration and bring humankind a new level of consciousness and knowledge.

‘Zero to One: Notes on Startups, or How to Build the Future’ by Peter Thiel

Peter Thiel is an excellent entrepreneur, a businessman, venture capitalist, investor, and hedge fund manager. It is safe to say that he knows a thing or two about building a better future by capitalizing on what many people don’t know.

This particular book explores how one can wade into unexplored territory and create something entirely unique. Charting into new frontiers demands that one learn to think independently and continually seek to establish new things.

Zero to One traverses embracing unfamiliarity and harnessing the creative power of innovation in new fields of interest. Peter Thiel effectively pushes the reader to ask the pertinent questions that ultimately help you find value in unexpected places.

Elon Musk speaks of how the book contains essential information that shows Thiel’s tools for success with multiple companies.

‘Superintelligence: Paths, Dangers, Strategies’ by Nick Bostrom

Superintelligence: Paths, Dangers, Strategies examines the potential outcomes if AI exceeds human intelligence. In delving into this topic, Bostrom effectively lays a foundation on the possible outcomes in the human-machine relationship.

Human dominance comes from the unique abilities of our brains in comparison to other animals. This superiority bears a level of dependency by other species such as gorillas. Bostrom keenly examines the potential effects of machine brains developing superintelligence, and the sort of dependencies on AI by humans that would subsequently develop.

In this unique publication, the author explores possibilities and risks in equal measure. Bostrom anchors all reasoning on dependencies and human survival should such an imbalance come about.

“Worth reading Superintelligence by Bostrom. We need to be super careful with AI. Potentially more dangerous than nukes.” – Elon Musk, Twitter

‘Howard Hughes: His Life and Madness’ by Donald L. Barlett and James B. Steele

The life of Howard Hughes inspired the movie The Aviator, starring Leonardo DiCaprio and Martin Scorsese. Howard Hughes: His Life and Madness examines the soul beneath the image the world sees. Hughes was a businessman, investor, film director, engineer, a philanthropist, and a one-of-a-kind pilot.

Howard became a millionaire at 18 after the death of his father. He subsequently set his eyes on Hollywood in 1925. In 1938, he flew around the globe in the then record time of three days, 19 hours, and 17 minutes. He was a man of many feats, and an eccentric who once bought a Vegas hotel that tried to kick him out.

Hughes was a man of many talents, and he enjoyed significant success in each of them. Often, the men who excel in many fields remain enigmas in the eyes of the world. With books like these, one gets a peek behind the curtain and gets an idea of who the man behind the mask is.

The mind of such a man remains a fascination for many. In a CNN interview, Elon Musk brands it a ‘cautionary tale.’

‘The Hitchhiker’s Guide to the Galaxy’ by Douglas Adams

In an interview with “CBS Sunday Morning”, Musk discusses the profound impact that The Hitchhiker’s Guide to the Galaxy has had on him. At 12 or 15 years, he had an existential crisis, pushing him to read books that demystified the meaning of life. At that point, everything seemed pointless to him. This Douglas Adams book brought more positivity to the topic compared to similar works by Nietzsche and Schopenhauer.

In reading the book Elon Musk speaks of how he came to the realization that to understand the universe, it all starts with knowing which questions to ask. He speaks of how we should work with what comes closest to giving us the answers we need. Through all this, he understood that it would be good if humankind expanded the existing knowledge of the universe.

This inspiration to know more about the known universe is a clear indicator of where his rocket science interest started.

The Foundation Trilogy by Isaac Asimov

This book series inspired Elon Musk as a kid. He says that it pushed him to develop a keen interest the business of space exploration. The author brings to life a world that has descended into chaos and barbarism. The Old Empire’s implosion necessitates the establishment of a new age for humankind.

Leading the noble venture is Hari Sheldon and his team of psychologists. Together, this team must create a new world, courtesy of the Foundation that’s dedicated to science and technology. This inspired beginning shall, in turn, herald the birth of a new empire.

The second book, Foundation and Empire, addresses the struggle for power in a largely lawless universe. At this point, the human race is at the threshold of enlightened life. All dreams could however fail as barbarism and disorder threaten the growth of the new world. In this text, the challenges we face today take center stage.

In his third and final book of the trilogy, Second Foundation, Adams brings about the theme of manipulation. A rogue mutant strain corrupts the mind of men, bends their wills, directs their thoughts, and reshapes their desires. Inevitably, this results in the destruction of the universe.

A close examination of the aspects of human nature explored in these books reveals that order, chaos, rebirth, and life as we know it rests on order, justice, and virtue. Without these, the human race has little chance of survival, even with interstellar travel.

‘Structures: Or Why Things Don’t Fall Down’ by J.E. Gordon

Engineering is often overridden with a myriad of confusing terminology and complex concepts. In Structures: Or Why Thing Don’t Fall Down, however, Gordon peels all that back and brings out its basic principles in a well-articulated, witty text.

In this book, the reader gets a vivid idea of why suspension bridges hold all that weight and how dams handle an insane amount of water. Gordon simplifies the complicated engineering that enable the construction of skyscrapers. This incredible piece helps the reader understand how all major structures stand, and the engineering behind it all.

The book offers informal enlightenment and a greater understanding of the forces that hold together our world. Gordon covers buildings, eggshells, and aircraft among other essential structures in our world. The author masterfully explains how everything works without oversimplification or the incorporation of unnecessary jargon.

On KCRW’s Design and Architecure Show Musk stated, “It is really, really good if you want a primer on structural design.”

‘Our Final Invention’ by James Barrat

Elon Musk has a keen interest on AI and its effect if current development trends persist. There’s an unrivaled effort by governments and corporations to develop human-level intelligent, as reflected by the billions of dollars in investment each year. It is possible that within a decade, AI could match and surpass human intelligence.

Once AI develops to such levels, it will have a need and reason for survival, same as humankind. This level of technology presents a unique challenge altogether. Our rival now becomes a more powerful, more cunning, alien force. Barrat intricately examines tech visionaries, advanced AI systems, and industry watchdogs in outlining the risk in humankind’s relentless pursuit for advanced AI.

The question remains; can we peacefully coexist with advanced AI, especially when such intelligence exceeds and dwarfs our own?
Elon Musk remains interested on the possibility of AI exceeding human intelligence, and the opportunities and risks in such a world.

Conclusion

Elon Musk is no doubt an avid reader. His list of inspirational books indicates a preference for titles that explore the unknown and unconventional. Among these titles are books on technology and AI, and the changes to the world that may come about should AI capabilities exceed human intelligence.

These books also explore the lives of iconic historical figures such as Einstein, Benjamin Franklin, and Howard Hughes. To be great, one must have an understanding of how these people lived, how their minds worked, and what made them great.

It is imperative that we make careful picks when deciding what to read, because ultimately, what we read molds our minds and mentalities a great deal. For Elon Musk, these are exceptional titles, and they played a role in him becoming the man he is today. Grab a copy of the ones you haven’t already read yet and feed your mind with the same content that inspired Elon.

 

The Slow Carb Diet By Tim Ferriss: A Complete Guide

In the New York Times Best-selling book, “The 4-Hour Workweek,” Tim Ferriss introduced the world to ways to whittle your grueling workweek down to four hours. Now Ferris wants you to know that it’s possible to whittle away body fat by using the Slow-Carb Diet that is featured in his book, “The 4-Hour Body.”

What is the Slow-Carb Diet?

The Slow-Carb Diet is a rapid weight loss plan. Tim Ferriss claims people can lose 20 pounds of body fat in 30 days without exercise using the program. Ferriss describes in “The 4-Hour Workweek: Slow-Carb I” how he effortlessly lost 25 pounds using the plan. He assures his readers that they can do the same by using five slow-carb diet rules outlined in the book. The five slow-carb diet rules are easily incorporated into your lifestyle because they are built on a concept known as the minimum effective dose principle or MED for short. MED was first made famous by fitness expert Arthur Jones and involved finding the smallest dose required to produce the best outcome. Anything less than MED will not work, and you’ll end up spinning your wheels. In other words, MED means that you get maximum results by performing the minimum amount of work. The Slow-Carb Diet utilizes the MED concept in its five slow-carb diet rules, and they are geared to help your body optimally burn fat and shed pounds. For six consecutive days, you eat from a slow-carb diet food list (the minimum). During this time, you should limit meals to four a day and cut out refined carbs and fruit. You don’t want to drink your calories, either, so avoid drinking those that are high in them. The seventh day is a cheat day, and you can eat whatever you want. Tim Ferriss even joked in the book about how he had a bountiful pepperoni and sausage pizza for breakfast on the seventh day and still lost weight. Related: Tim Ferriss Supplements: The Complete Guide

Slow-Carb Diet vs. the Keto Diet

The Slow-Carb Diet is a rapid weight loss method that Tim Ferriss says is the only one besides the extreme Cyclical Keto Diet that blasted stubborn body fat from his waist. The method incorporates five food types: protein, vegetables, legumes, fats, and some spices. Each meal consists of as much as you want of the first three types, plus fewer amounts of the last two. The plan is similar to a Ketogenic Diet in some ways. For instance, both involve eating protein and limiting carbs to boost weight loss. However, the main difference is that the Slow-Carb Diet does not throw your body into ketosis as a method of weight loss the same way as the Ketogenic Diet does. Related: How Tim Ferriss Tripled His Testosterone

Five Slow-Carb Diet Rules

Five fundamental rules dictate how to use the Slow-Carb Diet. Tim Ferris assures us if we follow the five slow-carb diet rules to the letter, we can’t go wrong.

Rule #1: “White” Carbohydrates Are Prohibited – You need to abstain from white carbohydrates that are or can be turned white during the first six days of restriction. White carbs are highly refined and processed and are designed to make you fatter. Prohibited foods to stay away from include bread, white and brown rice, cereal, pasta, potatoes, and breaded fried foods.

There is an exception to Rule #1, however. You can eat white carbs within 30 minutes of finishing the strength training that’s described in the Occam’s Protocol or Geek to Freak workouts introduced in the “The 4-Hour Body.” Also, a discussion by Ferris on the subject indicates that low-glycemic index carbs such as quinoa can be enjoyed instead of white carbohydrates during Geek to Freak strength-training workouts.

Rule #2: Repeat Select Meals Again and Again – There is a wide array of foods available out there, but according to the author there are only a few of them that won’t cause you to pack on pounds. The premise of Rule #2 is to mix and match food from this select group to make meal plans and repeat these meals over and over again during the six days they are allowed.

You can eat as much as you like of specific proteins, legumes, and vegetables included in this select group. The Slow-Carb Diet suggests simply picking three or four of the select meals from the slow-carb diet food list and then repeating them. One key point to remember when you are putting the meals together is to keep it simple.

Rule #3: No-Calorie Drinks Are the New Norm – You can get a phenomenal amount of calories based on the beverage of choice you choose. If your go-to drink is loaded with them, you’ll most likely gain weight. Rule #3 expands on that concept and suggests moving away from guzzling beverages with empty calories if you want weight loss success.

Ferris recommends drinking lots of water throughout the day. He adds that you can have as many no-calorie/low-calorie drinks as you like but to limit diet soft drinks to less than 16 ounces a day. The reason for abstaining from them is that some artificial sweeteners are linked to weight gain. Milk, including soymilk, is off-limits, but two glasses of red wine a day are allowed on the Slow-Carb Diet.

Rule #4: Wave Goodbye to Fruit – Although fruit is part of a healthy diet, avoiding it during the restricted six days per week is the best policy, says Ferriss. That’s because the sugar found in fruit delays weight loss by decreasing your fat-burning capacity and increasing the levels of fat in your blood.

The only exception to Rule #4 is tomatoes and avocados, the latter of which you should eat in moderation. Aim for no more than one meal per day or one cup, says Ferriss.

Rule #5: You’re Allowed One Cheat Day a Week – After you get through the sixth day of restriction, the Slow-Carb Diet allows you to have a cheat day where you can eat whatever you want to without the repercussions of having the pounds pile back on. You don’t count calories on the cheat day or any of them, for that matter.

Ferriss recommends making Saturday the cheat day. That is the day he suggests you treat yourself to candy bars, chips, and more gluttonous fare. In practice, he says you can choose any day of the week for a cheat day. Ferriss also recommends starting the diet at least five days before the cheat day of your choosing. So, if you choose Saturday as he did, it is suggested that you start your diet on Monday.

Tim Ferriss wrote the following about why Rule #5 works:

“Paradoxically, dramatically spiking caloric intake in this way once a week increases fat loss by ensuring that your metabolic rate doesn’t downshift from extended caloric restriction.”

Related: Inside Tim Ferriss’ Morning Routine

Should I Take Any Supplements?

Because the Slow-Carb Diet could cause a loss of excess water, it’s recommended that you replenish lost electrolytes daily with Calcium (1,000 mg) and Magnesium, 400 mg daily, and 500 mg at night to sleep better. It’s also recommended that you supplement with 99 mg of Potassium at every meal. I recommend picking up this Calcium and Magnesium supplement by NOW Supplements off Amazon. If you prefer to get your electrolytes through whole foods, the author lists some slow-carb options you can use as part of the diet. For instance, when it comes to Potassium, you can find it in halibut and lima beans. For Magnesium, you can get it by eating almonds and pine nuts. Lastly, you can get Calcium from tofu and spinach. It’s not critical for the Slow-Carb Diet, but Ferriss takes Athletic Greens daily for overall health.  In order to maximize fat loss on the Slow-Carb Diet, Ferriss recommends taking the following supplements known as the PAGG Stack:

Policosanol (Nature’s Life Policosanol): 20-25 mg

Alpha-lipoic acid (Vitamin Shoppe ALA 100mg): 100-300 mg (Tim will take 300 mg with each meal, but he does not recommend this if you have acid reflux issues)

Green tea flavanols – decaffeinated with at least 325 mg EGCG (Mega Green Tea Extract 325 mg EGCG): 325 mg

Garlic extract (Allicin 6000 Garlic 650 mg): AT LEAST 200 mg (Tim typically uses 650+ mg)

Tim says the weight loss supplement regimen above should be taken six days of the week, and that you should take a week off from the regimen every couple of months. You can pick up an all-in-one PAGG Stack supplement on Amazon. Here’s the PAGG Stack supplement schedule. Suggested Daily Schedule for Weight Loss Regimen:
  • Pre-breakfast: Alpha-lipoic acid, garlic extract and green tea flavanols
  • Pre-lunch: Alpha-lipoic acid, garlic extract, and green tea flavanols
  • Pre-dinner: Alpha-lipoic acid, garlic extract, and green tea flavanols
  • Pre-bedtime: Policosanol, alpha-lipoic acid, and garlic extract
For more information on the PAGG Stack, be sure to check out our article on it. RELATED: Dr. David Sinclair’s Longevity Supplement Stack

What Can I Eat on the Slow-Carb Diet?

According to the author, you can mix and match anything from the slow carb diet food list, constructing each meal with one pick from each of the groups below. The choices that produced the quickest fat loss for the author are starred.

Vegetables – *Spinach, asparagus, peas, green beans,* mixed vegetables such as cauliflower, broccoli and other cruciferous veggies, *sauerkraut and *kimchee.

Legumes – *Black beans, *lentils, pinto beans, red beans and soybeans.

Proteins – *Beef, preferably from grass-fed cattle, *chicken breast or thighs, *fish, pork, and egg whites made with one to two whole eggs; or if using organic, two to five whole eggs with their yolks included.

RELATED: Joe Rogan’s Insane Daily Supplement Stack

Slow-Carb Diet Sample Meal Ideas

The Slow-Carb Diet suggests that you repeat meals as often as you can. That’s because deviating from the slow carb diet food list could decrease your chances of hanging in there and succeeding. Breakfast – Be sure to get 30 grams of protein within 30 minutes of waking. Having eggs first thing in the morning provides an easy way to do this while also boosting your success rate by 10 percent. Sample Slow-Carb Breakfast Ideas:
  • Three eggs with two slices of bacon and two tomato slices
  • Two eggs with salsa, guacamole and black beans
  • Three servings of a frittata with mixed vegetables
  • Three eggs with smoked salmon, cucumbers and capers
Lunch and Dinner – The meals below are made with a combination of protein and vegetables allowed in the Slow-Carb plan:
  • Roasted chicken over sautéed spinach
  • Mustard-crusted pork loin with asparagus
  • Steak with ghee, mushrooms and bell peppers
  • Tuna fish steak with spring greens drizzled with olive oil
Beverages – Remember, don’t drink sugary soft drinks or fruit juices. Caffeine is ok, too. Make these substitutions for high-calorie beverages you’d normally drink:
  • Water with cucumber slices
  • Unsweetened tea with a lemon wedge
  • Diet soda (max 1 per day)
  • Red wine (max 1-2 glasses per day)
  • Coffee with cinnamon, tiny dollop of heavy cream.
Eating at Restaurants – Successfully Applying the Slow-Carb plan to eating out includes replacing carbs with vegetables and beans. Here are a few ideas:
  • Thai curry, no rice
  • Chopped salad, sans croutons
  • Grass-fed hamburger, no bun or ketchup.
  • Grilled tofu topped with scallions and mixed vegetables
RELATED: Dr. Andrew Huberman’s Supplement List

Common Mistakes and Misunderstandings

Ferriss discusses eight common mistakes and misunderstandings inherent to the Slow-Carb Diet. Of the eight, the first three listed below are responsible for about 90 percent of stalling problems, according to Ferriss:
  • Not eating within one hour of waking, preferably within 30 minutes
  • Not eating enough protein
  • Not drinking enough water

Summing It All Up

The Slow-Carb Diet uses five basic rules to help rev up your metabolic rate and keep your body from storing fat. The diet prohibits you from consuming highly refined carbohydrates and encourages eating food from the slow carb diet food list instead. This part of the plan is particularly key to losing weight, and even your physician will advise you to cut back on refined carbs to lose pounds if you have reached an unhealthy weight. The plan additionally suggests taking dietary supplements to help its practitioners enhance the weight loss process. However, it isn’t mandatory. The main downsides of the slow carb diet are presented within the book, and Tim Ferriss addresses plausible workarounds that should be easy to follow and eliminates stalling. RELATED READING: Dr. Andrew Huberman’s Sleep Cocktail

Final Thoughts

When Tim Ferris discusses the lab science behind bleaching flour in Rule #1, a key process to enriching food that is a big part of the American diet and making us fat, his storytelling skill and humorous approach makes for a compelling read. What’s more, he accomplishes the same throughout “The 4-Hour Body,” keeping you interested and wanting to read more. Now, if that translates to America successfully using the Slow-Carb Diet to lose unwanted pounds, then Ferriss has a winner on his hands that is comparable to that of the current and popular Keto Diet fad. With the current obesity epidemic the nation is embroiled in, that doesn’t sound like such as bad thing, either. Regarding that, Healthline wrote that the practical techniques used in the Slow-Carb Diet “have been shown to promote weight loss, enhance fat burning and increase satiety.” Other proponents of it claim that it is effective for weight loss, too. For the most part, the Slow-Carb Diet seems easy to adhere to for enthusiasts that are looking to get healthier by eating cleaner and shedding pounds, as it recommends limited amounts of meals that keep you full and are not difficult to prepare.

Peter Attia’s Sleep Protocol: Supplements, Tools, & Tips

Peter Attia is a huge name in the medical community because of his brilliant research on longevity and well-being. Dr. Attia attended medical school at Stanford University, where he then went on to train at John Hopkins Hospital. Since then, Dr. Attia founded Attia Medical, PC, a medical practice that focuses on the applied science of longevity, well-being, and optimizing cognitive, physical, and emotional health. Dr. Attia is always researching and testing different techniques and tactics to optimize everything from athletic performance to sleep. Sleep is actually a huge focus for Dr. Attia, as he spent his early medical days sacrificing sleep and paying the consequences. Today, Dr. Attia describes getting 8 hours of sleep per night as non-negotiable. Attia has interviewed the world’s leading experts on sleep and has developed one of the most legendary sleep protocols that I have ever seen. This includes supplements, sleep hacks such as the OOLER, and simple things like cutting out alcohol. If you are looking to drastically improve your sleep, look no further. RELATED READING: Dr. Peter Attia’s Supplement List, Biohacking Toolkit, & Diet

Peter Attia Sleep Supplements

The following supplements are Dr. Peter Attia’s supplement cocktail designed to optimize sleep. He has mentioned this stack on multiple podcasts. Peter does not typically take all of these supplements every single night (except for magnesium). He will usually use some sort of combination of them depending on what his needs are for that night of sleep. So, let’s dive in to Dr. Attia’s sleep supplements. RELATED READING: 8 Tools to Biohack Your Way to Better Sleep

Magnesium

Dr. Attia is a huge proponent of supplementing with magnesium. According to Tools of Titans, Attia takes 600 to 800 mg per day of magnesium, alternating between mag sulfate and mag oxide. According Peter’s 2018 AMA Podcast, he takes 2 tablets of SlowMag every morning and 400 mg of Magnesium Oxide by Nature Made at night. Research has shown that even a small lack of magnesium can prevent the brain from settling down at night, and every cell and organ needs it to function properly. Magnesium helps you fall asleep faster by activating neurotransmitters that calm your mind and body. Not only can magnesium help you fall asleep faster, it actually acts on the central nervous system to promote a deep and restful sleep. RELATED READING: Tim Ferriss Supplements: The Complete Guide

Kirk Parsley’s Sleep Remedy

Dr. Attia has mentioned he will typically combine some variation his other supplements with Doc Parsley’s Sleep Remedy. When he flies, he will take a double dose of this stuff in order to sleep through the flight. This sleep cocktail is jam-packed with loads of sleep promoting supplements such as:
  • Melatonin
  • L-Tryptophan
  • 5HTP
  • phGABA (phenibut)
  • Vitamin D
  • Magnesium
Attia is an investor in this company, so you know it is going to be one of the best all-in-one sleep supplements on the market. Since Doc Parsley’s Sleep Remedy isn’t available on Amazon, you will have to order it directly from their website. RELATED READING: Dr. Rhonda Patrick’s Supplement List

L-Threonate

During a live Q & A on Instagram, Dr. Attia mentions supplementing with L-Threonate to help him sleep. L-Threonate is a magnesium transporter, helping it cross the blood-brain-barrier for better absorbtion. Peter uses Jarrow MagMind L-Threonate. RELATED READING: Dr. Andrew Huberman’s Supplement Stack

Phosphatidylserine

Before bed, Peter will take a supplement called phosphatidylserine in order to lower adrenal output and reduce stress levels. Supplementing with phosphatidylserine has even been scientifically proven to lower cortisol levels. So if you have trouble reducing stress before bed, you should implement a phosphatidylserine supplement. Dr. Attia uses the Jarrow brand, more specifically he takes Jarrow PS100, which you can pick up on Amazon. RELATED READING: David Sinclair’s Supplement List for Longevity

Peter Attia Sleep Tools

OOLER Cooling Sleep System

One sleep tool that all bio-hackers seem to universally love is the OOLER Sleep System (Use code OOLER15 to get 15% off!). If you’re like me, you have likely had a bad night of sleep because you continuously wake up due to being too hot or cold. The OOLER Sleep System is the answer to that problem. This is a tool that allows you to control the temperature of your mattress down to your exact specifications through an app in your phone. The OOLER is made by the same team behind the Chilipad, with the OOLER being their latest product release. On The Tim Ferriss Show, Dr. Attia mentions how he recently upgraded from the Chilipad to the OOLER and was loving it. Our body temperatures actually lower when we sleep, with the suggested room temperature for optimal sleep ranging between 60 to 67 degrees. Dr. Attia mentions in a tweet below that he has 3 of these things, and uses them while living in large cities with typically older buildings where it’s hard to control temperatures, especially during the summer. The OOLER will maintain the temperature of your mattress with precision all night, even if the temperature in your room may be fluctuating. You can pick up an OOLER on their website, or go for the Chilipad if you want a slightly less expensive version. RELATED: Joe Rogan’s Legendary Supplement Stack: What He Takes and Why

Blue-Light Blocking Glasses

Another thing that seems to be all the rage in the bio-hacking space these days is blue-light blocking glasses. You see Dave Asprey wearing these things all the time, and Peter is also a fan of them. He has mentioned across many mediums how he wears Gunnar Blue-Light Blocking Glasses before bed in an effort to reduce his exposure to blue-light, thus improving sleep. In fact, there are many benefits to wearing blue-light blocking glasses:
  • Ease digital eye strain
  • Improve sleep quality by blocking harmful blue light before bed
  • Increase/regulate melatonin production
  • Decrease your risk Age-Related Macular Degeneration (AMD)
  • Alleviate eye discomfort
According to The Vision Council, 59% of adults experience eye strain after just two hours a day of using digital devices. If you are like me, you are probably thinking how you wish you could only stare at a digital device for two hours a day. Also, 80 percent of adults report using digital devices in the hour before going to bed! Simply put, you are likely sacrificing the quality of your sleep if you are not using blue-light blocking glasses before bed. Research by Harvard University has shown that by exposing our system to artificial blue-light from electronic devices after the sun goes down, we actually disrupt our circadian rhythm and experience decreased levels of melatonin. On his blog, Dr. Attia mentions he uses the popular Gunnar brand of blue light blocking glasses. You can also get Gunnar glasses on Amazon.

Alaska Bear Eye Mask

One of the cheapest and easiest ways to immediately improve your sleep is by investing in a sleep mask. This is why Dr. Attia uses the Alaska Bear Sleep Mask. A sleep mask allows you to sleep in complete darkness, so there is no reason to invest in expensive blackout curtains to try and achieve a darker room. I personally noticed that I wake up in the middle of the night less when using a sleep mask. Here’s what Dr. Attia had to say about the Alaska Bear Sleep Mask on The Tim Ferriss Show: “Incredible darkness in the actual room at night or using, I use this thing called the Alaska Bear Eye Shade. It’s like you can buy it on Amazon. It’s eight bucks. It’s like this little silky Alaska Bear. It’s the stupidest name ever. I don’t know why. I love it though. I have 20 Alaska Bears because I have them everywhere, so I’m never without one..” You may not need 20 pairs like Peter, but I highly recommend giving the Alaska Bear Sleep Mask a try.

Hydro Flask

Now the Hydro Flask may seem like an odd sleep tool – but when asked what he keeps on his bedside table, Peter said the following: “I like to keep water by my side, in a Hydro Flask bottle, for replenishment and to wash down the occasional supplements before bed.” You should always have water on your bedside table so you don’t have to get up in the middle of the night when you are thirsty. A Hydro Flask will help keep the water cool all night long.

Peter Attia Sleep Tips

Change Your Behavior

In order to improve your sleep, your going to have to completely change your relationship with sleep, including the behaviors that have an effect on it. If you are not exercising and are drinking everyday, it is almost impossible to even get a decent night of sleep consistently. Here is what Peter had to say about this on Tim Ferriss’ podcast: “I mean this sleep is a hard thing because it’s sort of like exercise in the sense that you can’t just give somebody a pill that makes sleep better. It really comes down to changing. You have to sort of accept you’re going to make behavior change. You have to prioritize this thing and it’s not just the eight hours you want to spend in bed. It’s the buildup to it.” Dr. Attia advises completely changing your behavior if you want to improve your sleep, and that there is no magic pill. You should make sure you are covering your bases by exercising and eating healthy, then you can master your own sleep protocol. See what works for you.

Elimination of Alcohol

Eliminating alcohol can lead to do a drastic improvement in sleep. More specifically, an increase in REM sleep, or deep sleep, where all the magic happens. When asked about tips to improve sleep, Dr. Attia will almost always bring up eliminating alcohol. Attia says he is down to three or four drinks a month, and will only drink when he wants it to count (think going out with good friends). Here is an excerpt of Dr. Attia describing what happens to his body during sleep if he has had 3 or 4 drinks via The Tim Ferriss Show: “Well, I see a higher resting heart rate period and a lower heart rate variability for sure, and a higher body temperature. I don’t know the last time I had two drinks in a night, but definitely it’s one to two is also a really big step up. Look, it’s everyone’s got to decide what they’re going to do and what their priorities are and I’m not here to say don’t drink at all, but I just have to say don’t be mindless in your drinking is sort of my point. Like if you’re going to drink, like make it really fricking worthwhile. Like do it for a reason. Don’t just do it because the alcohol is there.” Peter also did an interesting podcast with Dr. Matthew Walker, who is one of the world’s leading sleep experts. Dr. Walker described alcohol as wreaking havoc on your sleep, saying it inhibits deep, restorative sleep and inhibits vasopressin (the anti-diuretic hormone ADH), causing you to wake up and pee in the middle of the night after drinking.

Peter Attia’s Jet-Lag Protocol

In Dr. Attia’s AMA #4, he reveals his jet-lag protocol which allows him to acclimate quickly to wherever he flies to in the world. The goal of this protocol is to put yourself into the timezone you are heading to as soon as you get on the plane. This means timing your sleep patterns on the plane as if you were already at your destination. So if you plan to be landing somewhere in the morning, your goal is to sleep on the plan, even if you are leaving your destination at say, 1 p.m. This is actually pretty hard to do, as it disrupts your natural circadian rhythm. To combat this, Dr. Attia uses his jet-lag protocol which consists of the following products:
  1. Phosphatidylserine (Jarrow PS100) – This will lower your cortisol levels, which can be hard to achieve during the day. Take approximately 600mg of Jarrow PS100 30 minutes before boarding.
  2. Kirk Parsley’s Sleep Remedy – Peter will take a single dose in capsule form due to convenience. As mentioned above, this all-in-one sleep supplement contains numerous compounds to help you sleep.
After consuming the above cocktail, Peter then notifies the stewardess to not disturb him during the flight, and will set an alarm to wake him up when it is morning at his destination. Peter would sleep on the plane using his Alaska Bear Sleep Mask. Next, once he wakes up at his destination, Peter then aims to stay awake until it is time to go to sleep in the city he arrived in. To aid in staying awake, Dr. Attia will take 200 mg of Modafinil. Now, Modafinil is a powerful nootropic that is only available by prescription, so consult your doctor. But, a strong shot or four of espresso should help you get through the day and achieve the purpose of the Modafinil.

Peter Attia Sleep Resources

We hope you enjoyed this summary of Peter Attia’s Sleep Protocol. Below you will find links to some of Dr. Attia’s best work when it comes to sleep, along with links to products mentioned in the article Sources:
  1. Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease
  2. Blue light has a dark side- Harvard University Medical School

Peter Attia’s Fish Oil Supplements: Brand & Dosage

Dr. Peter Attia is a legend in the bio-hacking space, and is one of the world’s top researchers in the field of longevity. You may have heard Peter featured on one of your favorite podcasts. Here’s a quick bio of him directly from his blog: “Peter is the founder of Attia Medical, PC, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity. The practice applies nutritional biochemistry, exercise physiology, sleep physiology, techniques to increase distress tolerance, lipidology, pharmacology, and four-system endocrinology to increase lifespan (delaying the onset of chronic disease), while simultaneously improving healthspan (quality of life). Peter trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including resident of the year, and the author of a comprehensive review of general surgery. He also spent two years at NIH as a surgical oncology fellow at the National Cancer Institute where his research focused on immune-based therapies for melanoma. He has since been mentored by some of the most experienced and innovative lipidologists, endocrinologists, gynecologists, sleep physiologists, and longevity scientists in the United States and Canada. Peter earned his M.D. from Stanford University and holds a B.Sc. in mechanical engineering and applied mathematics.” So Dr. Peter Attia definitely knows his stuff, and his supplement regime is something that people are absolutely obsessed with. Peter’s supplement regime is constantly changing as he is constantly improving it and trying new things, but fish oil is one thing that has remained constant. As of this writing, Peter currently trusts and takes Carlson’s Very Finest Norwegian Fish Oil.

Peter Attia Fish Oil Supplements

Multiple people in the space, such as Joe Rogan, also recommend taking Carlson’s Fish Oil. After doing some research, we were able to find Peter Attia’s exact daily dosage of Carlson’s Fish Oil, which is 1 tablespoon. Peter said in a blog post, “1 tablespoon of Carlson’s Very Finest Fish Oil, providing 2,400 mg EPA and 1,500 mg DHA.  I do feel this is a superior product and I’ve had detailed toxicology analytics conducted on the product to confirm the absence of lead, arsenic, mercury, and other toxins.” The recommended daily intake of combined EPA and DHA is only 250-500 mg. As Dr. Rhonda Patrick mentioned, studies show that this is too low to see any of the real benefits of supplementing with fish oil. According to studies, humans see the most benefits when they are supplementing with at least 3,000-4,000 mg of Omega-3s per day. As you can see, Dr. Attia is supplement with almost 4,000 mg of Omega-3s when he takes one tablespoon of Carlson’s Fish Oil. The benefits of fish oil are endless, so it is crucial to be taking a fish oil supplement if you are looking to optimize your health. It is important to be vigilant when vetting your fish oil supplement, as many on the market are made of the cheap ethyl ester form, which is not absorbed well. Also, many fish oil supplements do not sustainably source their fish oil, which is also something to watch out for. Carlson’s Fish Oil comes in the triglyceride form, which is better absorbed than the ethyl ester form. Carlson’s is also sustainably sourced from high-quality, deep, cold water fish – and is guaranteed to ensure maximum freshness. Just to summarize, Dr. Peter Attia takes 1 tablespoon of Carlson’s Very Finest Fish Oil, which is the equivalent of 2,400 mg of EPA and 1,500 mg of DHA. It is important that you are getting a good dose of both EPA and DHA in your fish oil supplement. You can pick up a bottle of Carlson’s Very Finest Fish Oil on Amazon.