Specialized Dietary Framework
Peter Attia Longevity Framework
mTOR leucine threshold (≥30g protein/meal), low basal insulin, and cellular preservation
5 Nutrient Thresholds
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Biohack & Micronutrient Facets
Apple, Medium
Fruits1 medium apple (182g) (182g)
95 cal25 g carbs0.5 g protein
Banana, Medium
Fruits1 medium banana (118g) (118g)
105 cal27 g carbs1.3 g protein
White Bread
Grains & Cereals1 slice (28g) (28g)
79 cal14.6 g carbs2.3 g protein
Brown Rice, Cooked
Grains & Cereals1/2 cup (98g) (98g)
108 cal22 g carbs2.5 g protein
Chicken Breast, Grilled
Proteins3 oz (85g) (85g)
128 cal0 g carbs26 g protein
Salmon, Atlantic Baked
Proteins3 oz (85g) (85g)
175 cal0 g carbs25 g protein
Broccoli, Steamed
Vegetables1/2 cup (78g) (78g)
22 cal4.3 g carbs2.3 g protein
Spinach, Raw Fresh
Vegetables1 cup (30g) (30g)
7 cal1.1 g carbs0.9 g protein
Milk, 2% Reduced Fat
Dairy & Eggs1 cup (244g) (244g)
122 cal11.4 g carbs8.1 g protein
Greek Yogurt, Plain Non-Fat
Dairy & Eggs6 oz (170g) (170g)
100 cal6 g carbs17 g protein
Avocado, Hass
Fats & Oils1/2 medium (68g) (68g)
114 cal6 g carbs1.5 g protein
Extra Virgin Olive Oil
Fats & Oils1 tbsp (14g) (14g)
119 cal0 g carbs0 g protein
Almonds, Whole Raw
Nuts & Seeds1 oz (28g) (28g)
164 cal6.1 g carbs6 g protein
Quinoa, Cooked
Grains & Cereals1/2 cup (92g) (92g)
111 cal19.7 g carbs4.1 g protein
Sweet Potato, Baked in Skin
Vegetables1 medium (128g) (128g)
112 cal26 g carbs2 g protein
Rolled Oats, Whole Grain
Grains & Cereals1/2 cup dry (40g) (40g)
150 cal27 g carbs5.3 g protein
Whole Wheat Bread
Grains & Cereals1 slice (32g) (32g)
81 cal13.8 g carbs4 g protein
Buckwheat Groats, Cooked
Grains & Cereals1/2 cup (84g) (84g)
77 cal16.8 g carbs2.8 g protein
White Rice, Cooked
Grains & Cereals1/2 cup (79g) (79g)
103 cal22.3 g carbs2.1 g protein
Corn Tortilla
Grains & Cereals1 tortilla (28g) (28g)
61 cal12.8 g carbs1.6 g protein
Egg, Large Hard-Boiled
Dairy & Eggs1 large egg (50g) (50g)
78 cal0.6 g carbs6.3 g protein
Egg Whites, Cooked
Dairy & Eggs2 large whites (66g) (66g)
34 cal0.5 g carbs7.2 g protein
Turkey Breast, Roasted Skinless
Proteins3 oz (85g) (85g)
125 cal0 g carbs25.5 g protein
Beef Sirloin Steak, Lean Grilled
Proteins3 oz (85g) (85g)
156 cal0 g carbs26.1 g protein
Tuna, Canned in Water Drained
Proteins1 can (112g) (112g)
128 cal0 g carbs28.6 g protein
Shrimp, Steamed or Boiled
Proteins3 oz (85g) (85g)
84 cal0.2 g carbs20.4 g protein
Cod Fillet, Pacific Baked
Proteins3 oz (85g) (85g)
90 cal0 g carbs19.4 g protein
Tofu, Firm with Calcium
Proteins1/2 cup (126g) (126g)
181 cal3.5 g carbs21.8 g protein
Tempeh, Fermented Soy
Proteins3 oz (85g) (85g)
167 cal6.5 g carbs16.9 g protein
Cottage Cheese, Low Fat 2%
Dairy & Eggs1/2 cup (113g) (113g)
92 cal5.2 g carbs12 g protein
Cheddar Cheese, Aged
Dairy & Eggs1 oz slice (28g) (28g)
114 cal0.5 g carbs6.7 g protein
Mozzarella Cheese, Fresh
Dairy & Eggs1 oz (28g) (28g)
85 cal0.6 g carbs6.3 g protein
Kefir, Plain Probiotic Milk
Dairy & Eggs1 cup (243g) (243g)
149 cal11.7 g carbs8.3 g protein
Almond Milk, Unsweetened Fortified
Dairy & Eggs1 cup (240g) (240g)
37 cal1.4 g carbs1.4 g protein
Cauliflower, Raw Florets
Vegetables1 cup chopped (107g) (107g)
27 cal5.3 g carbs2.1 g protein
Zucchini, Fresh Raw
Vegetables1 medium (196g) (196g)
33 cal6.1 g carbs2.4 g protein
Bell Pepper, Red Sweet Raw
Vegetables1 medium (119g) (119g)
37 cal7.2 g carbs1.2 g protein
Cucumber, Fresh with Peel
Vegetables1/2 large cucumber (150g) (150g)
23 cal5.4 g carbs1 g protein
Carrots, Raw Fresh
Vegetables1 medium carrot (61g) (61g)
25 cal5.8 g carbs0.6 g protein
Asparagus, Steamed
Vegetables4 spears (60g) (60g)
13 cal2.5 g carbs1.4 g protein
Kale, Raw Chopped
Vegetables1 cup chopped (67g) (67g)
33 cal6 g carbs2.9 g protein
Cherry Tomatoes, Fresh
Vegetables1 cup (149g) (149g)
27 cal5.8 g carbs1.3 g protein
Garlic, Fresh Raw Cloves
Vegetables3 cloves (9g) (9g)
13 cal3 g carbs0.6 g protein
Yellow Onion, Raw Chopped
Vegetables1/2 cup chopped (80g) (80g)
32 cal7.5 g carbs0.9 g protein
Blueberries, Fresh Raw
Fruits1/2 cup (74g) (74g)
42 cal10.7 g carbs0.5 g protein
Strawberries, Fresh Sliced
Fruits1 cup (152g) (152g)
49 cal11.7 g carbs1 g protein
Orange, Fresh Whole
Fruits1 medium orange (131g) (131g)
62 cal15.4 g carbs1.2 g protein
Grapefruit, Pink or Red
Fruits1/2 medium (123g) (123g)
52 cal13.1 g carbs0.9 g protein
Watermelon, Fresh Diced
Fruits1 cup diced (154g) (154g)
46 cal11.5 g carbs0.9 g protein
Chickpeas (Garbanzo Beans), Cooked
Legumes1/2 cup (82g) (82g)
135 cal22.5 g carbs7.3 g protein
Lentils, Brown/Green Boiled
Legumes1/2 cup (99g) (99g)
115 cal20 g carbs9 g protein
Black Beans, Boiled
Legumes1/2 cup (86g) (86g)
114 cal20.4 g carbs7.6 g protein
Walnuts, English Raw Halves
Nuts & Seeds1 oz (28g) (28g)
185 cal3.9 g carbs4.3 g protein
Chia Seeds, Whole Dried
Nuts & Seeds1 tbsp (12g) (12g)
58 cal5 g carbs2 g protein
Pumpkin Seeds (Pepitas), Roasted
Nuts & Seeds1 oz (28g) (28g)
158 cal4.2 g carbs8.6 g protein
Peanut Butter, 100% Natural Smooth
Nuts & Seeds2 tbsp (32g) (32g)
188 cal6.9 g carbs8 g protein
Dark Chocolate 85% Cacao
Fats & Oils1 oz (28g) (28g)
Flavan-3-ols (Epicatechin) • Theobromine (220mg)
170 cal13 g carbs2.8 g protein
Pure C8 MCT Oil (Caprylic Acid)
Fats & Oils1 tbsp (14g) (14g)
C8 Caprylic Acid (99%) • Direct Ketone Substrate
125 cal0 g carbs0 g protein
Wild Alaskan Sockeye Salmon
Proteins1 fillet (150g) (150g)
Astaxanthin (4.5mg) • EPA (1.0g)
250 cal0 g carbs34.5 g protein
Wild Atlantic Sardines (in Water)
Proteins1 can drained (100g) (100g)
Bioavailable Bone Calcium • EPA + DHA (2.1g)
190 cal0 g carbs24 g protein
Ceremonial Grade Matcha Green Tea
Beverages1 scoop (2g) (2g)
EGCG (136mg) • L-Theanine (38mg)
6 cal0.8 g carbs0.6 g protein
Raw Organic Cacao Nibs
Fats & Oils2 tbsp (28g) (28g)
Flavan-3-ols • Theobromine (250mg)
155 cal10 g carbs3.6 g protein
Lion's Mane Mushroom (Hericium)
Vegetables1 cup sliced (85g) (85g)
Hericenones • Erinacines (NGF Stimulator)
35 cal7 g carbs2.5 g protein
Fresh Shiitake Mushrooms
Vegetables100g (100g)
Lentinan (Beta-Glucan) • Ergothioneine (Longevity Vitamin)
34 cal6.8 g carbs2.2 g protein
Organic Spirulina Powder
Proteins1 tbsp (10g) (10g)
C-Phycocyanin (Antioxidant) • GLA (Gamma-Linolenic Acid)
29 cal2.4 g carbs5.7 g protein
Broken Cell Wall Chlorella
Proteins1 tbsp (10g) (10g)
Chlorella Growth Factor (CGF) • Chlorophyll
38 cal2.3 g carbs5.8 g protein
Wild Mountain Blueberries
Fruits1 cup (148g) (148g)
Anthocyanins (Delphinidin, Malvidin) • Pterostilbene
84 cal21.4 g carbs1.1 g protein
Cold-Pressed Black Seed Oil (Nigella Sativa)
Fats & Oils1 tsp (5g) (5g)
Thymoquinone (Nrf2 Activator) • Thymohydroquinone
45 cal0 g carbs0 g protein
High-Polyphenol Extra Virgin Olive Oil
Fats & Oils1 tbsp (14g) (14g)
Oleocanthal (COX Inhibitor) • Oleuropein
120 cal0 g carbs0 g protein
Traditional Fermented Kimchi
Vegetables1/2 cup (85g) (85g)
Lactobacillus kimchii • Fermented Allicin
23 cal4 g carbs1.5 g protein
Unpasteurized Organic Shiro Miso
Condiments1 tbsp (18g) (18g)
Aspergillus oryzae Live Enzymes • Genistein Isoflavones
35 cal4.5 g carbs2.2 g protein
Traditional Fermented Natto
Proteins1 package (50g) (50g)
Nattokinase (Fibrinolytic Enzyme) • Vitamin K2 MK-7 (High Density)
105 cal7.2 g carbs9.5 g protein
Organic Fermented Tempeh
Proteins100g (100g)
Rhizopus Fungal Mycelium • Aglycone Isoflavones
192 cal7.6 g carbs20.3 g protein
Fresh Pomegranate Arils
Fruits1/2 cup (87g) (87g)
Punicalagins • Ellagitannins (Urolithin A Precursor)
72 cal16.3 g carbs1.5 g protein
Fresh Broccoli Sprouts
Vegetables1 cup (85g) (85g)
Sulforaphane (Glucoraphanin Nrf2 Master Regulator) • Myrosinase Enzyme
30 cal4.5 g carbs2.5 g protein
Organic Raw Chia Seeds
Nuts & Seeds2 tbsp (28g) (28g)
ALA Omega-3 (4.9g) • Soluble Mucilage Fiber
138 cal12 g carbs4.7 g protein
Raw Halves Organic Walnuts
Nuts & Seeds1/4 cup (30g) (30g)
ALA Omega-3 (2.6g) • Pedunculagin (Ellagitannin)
196 cal4.1 g carbs4.6 g protein
Cold-Pressed Extra Virgin Avocado Oil
Fats & Oils1 tbsp (14g) (14g)
High Smoke Point (270°C) • Oleic Acid (70%)
124 cal0 g carbs0 g protein
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Peter Attia Longevity Framework - Protocol Guide
Overview
The General Healthy Eating framework is built on the Harvard Healthy Eating Plate standards, optimizing metabolic flexibility, sustainable energy, and long-term metabolic wellness.
Key Principles
- 50/25/25 plate composition: 50% colorful vegetables & fruits, 25% whole grains, 25% clean protein
- Prioritize whole, minimally processed ingredients in their natural state
- Heart-healthy plant fats (extra virgin olive oil, avocados, raw nuts, and seeds)
- Primary hydration from pure water or unsweetened herbal teas
Food Guidelines
Recommended
- Seasonal diverse vegetables and leafy greens
- Whole grains (quinoa, rolled oats, brown rice)
- Wild-caught fish, pastured poultry, and eggs
- Legumes (lentils, chickpeas, beans)
- Cold-pressed extra virgin olive oil
- Raw nuts and seeds
Limit
- Red meat (maximum 1-2 times weekly)
- Aged cheeses with higher sodium
- Caffeinated beverages (moderate intake)
Avoid
- Ultra-processed convenience foods (NOVA 4)
- Sugar-sweetened beverages and commercial sodas
- Hydrogenated trans fats
- Artificial additives, dyes, and excess sodium
Practical Tips
- Eat mindfully without screen distractions to enhance satiety cues and digestive enzyme secretion
- Align eating with circadian rhythms: consume the majority of daily caloric intake during daylight hours
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.
Educational & Dietary Disclaimer
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or clinical prescriptions. Always consult with a qualified healthcare professional before making dietary or health routine changes.