{"id":113755,"date":"2023-09-14T22:27:00","date_gmt":"2023-09-15T02:27:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=113755"},"modified":"2025-09-12T15:27:37","modified_gmt":"2025-09-12T19:27:37","slug":"dr-peter-attia-diet","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/dr-peter-attia-diet\/","title":{"rendered":"Dr. Peter Attia: Your Diet Now Impacts Your Health in Later Life"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.shortform.com\/blog\/eating-too-much-protein\/\">How much protein should you eat<\/a>? What about carbs and fats? When is fasting a good idea?<\/p>\n\n\n\n<p>According to Dr. Peter Attia, diet is an important factor for your physical and mental capabilities in old age. Normal metabolic function is essential if you want to avoid deadly chronic diseases, and how you eat has an impact on your metabolism.<\/p>\n\n\n\n<p>Continue reading to get Attia&#8217;s insights on protein, carbs, fats, and fasting.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p><em>Editor\u2019s note: This article is part of <a href=\"https:\/\/www.shortform.com\/blog\/hub\/personal-life\/health\/nutrition\/dieting-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Shortform\u2019s guide to dieting<\/a>. If you like what you read here, there\u2019s plenty more to check out in the guide!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-dr-peter-attia-on-diet\">Dr. Peter Attia on Diet<\/h2>\n\n\n\n<p>According to Dr. Peter Attia, diet choices should depend on each unique body. He contends that there\u2019s no diet that\u2019s universally the \u201chealthiest\u201d for everyone. Everyone\u2019s body metabolizes food differently, so the exact same diet might help one person and harm another.<\/p>\n\n\n\n<p>(Shortform note: Individuals\u2019 widely varying metabolic reactions to the same food <a href=\"https:\/\/www.nytimes.com\/2019\/10\/24\/magazine\/why-isnt-there-a-diet-that-works-for-everyone.html\" target=\"_blank\" rel=\"noreferrer noopener\">have cast doubt on countless widely accepted conclusions<\/a> from nutritional research. Traditionally, studies have compared an experimental group, who all change their diet in the same way, to a control group whose diet stays the same. However, this setup doesn\u2019t account for differences between the two groups\u2019 metabolisms\u2014even if the groups are randomly selected, they won\u2019t always be identical samples of the population. Instead, some researchers are now running a different kind of study: one in which individual participants stick with one diet for several months, then swap to another. This allows researchers to study the effects of different diets on the <em>same <\/em>metabolism.)<\/p>\n\n\n\n<p>Although there\u2019s no universally optimal diet, Attia offers broad dietary advice that would improve the health of most people. In modern times, many follow what\u2019s called the Standard <a href=\"https:\/\/www.shortform.com\/blog\/american-diet\/\">American Diet<\/a>, which is heavy in processed, sugary foods. Consequently, they consume too many calories (which contributes to <a href=\"https:\/\/www.shortform.com\/blog\/what-causes-chronic-disease\/\">metabolic dysfunction<\/a>), yet they still don\u2019t get enough of some key nutrients (especially protein).<\/p>\n\n\n\n<p>(Shortform note: Although <a href=\"https:\/\/atlasbiomed.com\/blog\/why-the-western-diet-is-bad-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">experts call it the Standard American Diet (SAD)<\/a>, this unhealthy eating pattern isn\u2019t unique to America. One study found that many European countries, including Sweden, France, and Germany, consume the SAD\u2019s <a href=\"https:\/\/www.shortform.com\/blog\/why-is-food-processed\/\">processed foods<\/a> <a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/article\/is-the-world-converging-to-a-western-diet\/14E4904BE1A2914CC515CFAA94273086\" target=\"_blank\" rel=\"noreferrer noopener\">at a comparable rate to the United States<\/a>. Additionally, many countries in the Eastern Hemisphere have <a href=\"https:\/\/www.salon.com\/2020\/06\/27\/obesity-americas-number-one-export_partner\/#:~:text=Advertisement%3A-,Obesity%3A%20America%27s%20number%20one%20export%3F,-The%20typical%20Western\" target=\"_blank\" rel=\"noreferrer noopener\">shifted their diet toward the SAD<\/a> in recent years. This includes India, where instances of diabetes tripled from 1995 to 2014, and China, where rates of obesity quadrupled between 1995 and 2019.)<\/p>\n\n\n\n<p>Attia asserts that most people should do the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat more protein<\/li>\n\n\n\n<li>Eat fewer carbohydrates<\/li>\n\n\n\n<li>Complete their diet with fats<\/li>\n\n\n\n<li>Fast only if they have metabolic dysfunction<\/li>\n<\/ul>\n\n\n\n<p>Finally, as a side note, Attia states that, as long as your metabolism is relatively healthy,<strong> practicing the ideal exercise routine is more important than consuming the ideal diet<\/strong>. Although <em>fixing<\/em> your diet is essential if you\u2019re suffering from intense <a href=\"https:\/\/www.shortform.com\/blog\/peter-attia-insulin-resistance\/\">insulin resistance<\/a>, <em>perfecting<\/em> your diet yields far fewer health benefits than perfecting your exercise routine.<\/p>\n\n\n\n<p>(Shortform note: This idea contradicts some common wisdom in the field of health and fitness. Some health experts <a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19982520\/weight-loss-80-percent-diet-20-percent-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">cite the \u201c80\/20 Rule\u201d<\/a>: If you want to lose weight, you need to retain fewer calories. Avoid 80% of those calories by eating less, and burn the other 20% through exercise. This advice disregards the fact that exercise helps you lose weight primarily by <a href=\"https:\/\/www.shortform.com\/blog\/how-to-improve-your-metabolic-health\/\">improving your metabolism<\/a>, not by burning calories.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-most-people-should-eat-more-protein\">Most People Should Eat More Protein<\/h3>\n\n\n\n<p>According to Attia, <strong>most people consume far less protein than their body needs for optimal health.<\/strong> The body uses protein for countless essential tasks, converting it into important enzymes, hormones, and muscle mass. (Building muscle is necessary to increase health and longevity.)<\/p>\n\n\n\n<p>Although US government agencies recommend consuming 0.8 grams of protein per kilogram of body weight a day, Attia asserts that most people need <em>at least<\/em> double that\u20141.6 grams per kilogram. If you\u2019re active and trying to gain muscle (as almost everyone should be), Attia recommends 2.2 grams per kilogram (or 1 gram per pound of body weight) of protein.&nbsp;Whereas excess calories from glucose are sometimes stored in unhealthy ways, your kidneys will filter out any excess protein and you\u2019ll excrete it through urine. Therefore, <strong>it\u2019s very difficult to eat too much protein<\/strong>\u20143.7 grams per kilogram of body weight will strain your kidneys, but the vast majority of people never come close to consuming that much.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Most People Should Eat Fewer Carbs<\/h3>\n\n\n\n<p><strong>Most people consume too many carbohydrates,<\/strong> asserts Attia. Although the body uses carbohydrates as its main source of energy, when you consume too many, they raise blood glucose and trigger the overproduction of insulin. This is because your body converts carbohydrates into glucose more readily than any other food group.<\/p>\n\n\n\n<p>That said, Attia notes that carbohydrates in moderation are healthy\u2014and <strong>they\u2019re healthier for some people more than others<\/strong>. For instance, although it would be atypical, you may find that cutting carbohydrates out of your diet <em>doesn\u2019t<\/em> help you burn fat or reduce your blood sugar.<\/p>\n\n\n\n<p>The only way to know for sure how your unique metabolism processes carbohydrates is to experiment with your diet until you\u2019ve found one that helps you reach your health goals.<\/p>\n\n\n\n<p>To help you do this, <strong>Attia recommends using a continuous glucose monitor (CGM)<\/strong>, an implantable device that allows you to stay aware of your blood sugar levels at all times. Spikes in blood glucose after you\u2019ve eaten something high in carbohydrates indicate times when your body will produce extra insulin in response. By observing what quantities of specific foods cause your glucose (and insulin) to spike, you can learn to avoid or reduce your intake of those foods in the future. Over time, this helps you keep your blood glucose low and avoid insulin resistance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Complete Your Diet With Fats<\/h3>\n\n\n\n<p>When you reduce your consumption of carbohydrates and eat the necessary amount of protein, <strong>the rest of your diet will primarily be made of <em>fats<\/em>. This is perfectly healthy<\/strong>, according to Attia.&nbsp;Generally speaking, foods high in monounsaturated fats (like olive oil) are healthier than foods high in polyunsaturated fats (like nuts and fish) or foods high in saturated fats (like beef and butter).<\/p>\n\n\n\n<p>Attia estimates based on anecdotal evidence that one-third to one-half of people react badly to a diet heavy in saturated fats\u2014it causes them to produce significantly more LDLs and other unhealthy forms of cholesterol, increasing their likelihood of heart disease. That said, for those whose bodies can process it well, saturated fat is perfectly healthy to eat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fasting Is Sometimes Good for You (But Usually Bad)<\/h3>\n\n\n\n<p>Attia notes that, in recent years, fasting\u2014restricting your calorie intake for fixed periods of time\u2014has become an incredibly popular health trend. But, is it good or bad for you?<\/p>\n\n\n\n<p><strong>Fasting is exactly what some people need.<\/strong> If you find fasting easier than trying to follow strict dietary rules, it can help you <a href=\"https:\/\/www.shortform.com\/blog\/reduce-calorie-intake\/\">reduce your calorie intake<\/a> to a healthy level. Additionally, within three days of fasting, you\u2019ll trigger <em>starvation ketosis<\/em>\u2014your body burns fat stores to keep you from feeling hungry, and your cells recycle stray waste materials into functional parts in a process called <em>autophagy<\/em>.<\/p>\n\n\n\n<p>However, Attia argues that, in many cases, fasting can be detrimental to your health. It\u2019s nearly impossible to eat enough protein to support your body during a fast, so you\u2019re likely to lose muscle (which is very unhealthy). For most people, this is too great of a sacrifice to make. <strong>Fast only if you have metabolic dysfunction and desperately need to burn fat to avoid chronic disease<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise: Assess Your Diet Habits<\/h3>\n\n\n\n<p>Healthy nutritional habits are a foundational component of a healthy, longevity-focused lifestyle. Assess your current diet, and brainstorm how you could improve it.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Describe your current diet\u2014what meals do you eat on a typical day? Estimating roughly, would you say you eat too many or too few carbohydrates, proteins, and fats? (For example, you may typically eat a bowl of cereal in the morning, a sub sandwich for lunch, and a cream-based pasta for dinner. If so, you could presume that you eat too many carbohydrates, not enough protein, and a healthy amount of fats.)<\/li>\n\n\n\n<li>What\u2019s one change you could make to improve your diet? (For example, you could replace your carb-heavy breakfast cereal with a protein-heavy omelet and some Greek yogurt.)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>How much protein should you eat? What about carbs and fats? When is fasting a good idea? According to Dr. Peter Attia, diet is an important factor for your physical and mental capabilities in old age. Normal metabolic function is essential if you want to avoid deadly chronic diseases, and how you eat has an impact on your metabolism. Continue reading to get Attia&#8217;s insights on protein, carbs, fats, and fasting.<\/p>\n","protected":false},"author":9,"featured_media":33375,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[1270],"class_list":["post-113755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-outlive","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dr. Peter Attia: Your Diet Now Impacts Your Health in Later Life - Shortform Books<\/title>\n<meta name=\"description\" content=\"Your diet choices now impact your physical and mental health in old age. 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