Protocol stack
The Outlive Longevity Protocol
Peter Attia's framework from Outlive identifies five pillars of longevity. This protocol covers the exogenous molecules pillar, which Attia approaches more conservatively than Huberman or Johnson — every compound must have a measurable biomarker to track. The GH secretagogue layer aligns with Attia's emphasis that maintaining muscle mass is one of the strongest predictors of all-cause mortality. BPC-157 supports tendon resilience during Attia's recommended high-intensity training protocols.
Inspired by
Peter Attia, MD
Longevity Physician | Host, The Drive Podcast | Author, Outlive
This protocol is inspired by the evidence-based longevity framework in Dr. Attia's book Outlive and his public podcast discussions. Dr. Attia has not endorsed ProtocolHub. He has explicitly cautioned against copying his personal stack without individual biomarker assessment — use the clinic pathway below to access a personalised version.
What's in this stack
Omega-3 EPA/DHA
2.5 g EPA + 1 g DHA · Once daily
Timing: With largest meal
Attia considers this non-negotiable. He tracks blood EPA+DHA levels and targets 10–12% of total fatty acids. Monitor with an OmegaCheck blood test at baseline and 8 weeks.
Vitamin D3 + K2
5,000 IU D3 + 100 mcg MK-7 K2 · Once daily
Timing: Morning with food
Attia targets 40–60 ng/mL serum 25-OH Vitamin D. Test your baseline before starting. K2 prevents calcium from depositing in arteries at higher D3 doses.
Magnesium L-Threonate + Magnesium Glycinate
145 mg L-Threonate (evening) + 300 mg Glycinate (morning) · Twice daily
Timing: Glycinate in the morning; L-Threonate before bed
Attia uses multiple magnesium forms. L-Threonate crosses the blood-brain barrier for sleep and cognition. Glycinate is best absorbed systemically for muscle and metabolic function.
Creatine Monohydrate
5 g · Once daily
Timing: Post-workout, or morning on rest days
Attia, Huberman, and Johnson all take creatine. Valued for both athletic performance and cognitive protection during ageing. No loading phase required.
Ipamorelin + CJC-1295
Prescription required100–200 mcg each peptide · Once daily
Timing: Before bed
Prescription required. Supports lean mass retention and recovery — aligned with Attia's emphasis that muscle mass is the top longevity predictor.
BPC-157
Prescription required250–500 mcg · Once daily
Timing: Morning, fasted
Prescription required. For anyone following Attia's high-intensity training load, BPC-157 provides connective tissue and tendon support — particularly relevant over 40.
Step-by-step guide
Omega-3 EPA/DHA — 2.5 g EPA + 1 g DHA Once daily
With largest meal
Attia considers this non-negotiable. He tracks blood EPA+DHA levels and targets 10–12% of total fatty acids. Monitor with an OmegaCheck blood test at baseline and 8 weeks.
Vitamin D3 + K2 — 5,000 IU D3 + 100 mcg MK-7 K2 Once daily
Morning with food
Attia targets 40–60 ng/mL serum 25-OH Vitamin D. Test your baseline before starting. K2 prevents calcium from depositing in arteries at higher D3 doses.
Magnesium L-Threonate + Magnesium Glycinate — 145 mg L-Threonate (evening) + 300 mg Glycinate (morning) Twice daily
Glycinate in the morning; L-Threonate before bed
Attia uses multiple magnesium forms. L-Threonate crosses the blood-brain barrier for sleep and cognition. Glycinate is best absorbed systemically for muscle and metabolic function.
Creatine Monohydrate — 5 g Once daily
Post-workout, or morning on rest days
Attia, Huberman, and Johnson all take creatine. Valued for both athletic performance and cognitive protection during ageing. No loading phase required.
Ipamorelin + CJC-1295 — 100–200 mcg each peptide Once daily
Prescription requiredBefore bed
Prescription required. Supports lean mass retention and recovery — aligned with Attia's emphasis that muscle mass is the top longevity predictor.
BPC-157 — 250–500 mcg Once daily
Prescription requiredMorning, fasted
Prescription required. For anyone following Attia's high-intensity training load, BPC-157 provides connective tissue and tendon support — particularly relevant over 40.
Free tool
Your protocol timeline
See your titration schedule, expected results, and blood work dates mapped to real calendar dates.
Protocol starts
16 Apr 2026Begin Ipamorelin/CJC-1295 nightly (5 on, 2 off cycle). Start NMN and D3/K2 supplements. Baseline blood work essential.
Week 0 · StartSleep improvement
30 Apr 2026Most users report improved sleep depth and quality within 2 weeks. This is the GH pulse optimisation working.
Week 2 · MilestoneEnergy and recovery
14 May 2026Exercise recovery improves noticeably. Some users report improved body composition — fat loss and lean mass gain can occur simultaneously.
Week 4 · Expected resultSkin and hair changes
28 May 2026GH-driven collagen synthesis produces visible skin quality improvements. Hair growth may thicken.
Week 6 · Expected resultBlood work retest
11 June 2026Retest IGF-1, fasting glucose, and HbA1c. This confirms GH axis response and ensures glucose remains in range.
Week 8 · Blood workCycle assessment
9 July 2026Review the 12-week cycle with your practitioner. Discuss cycling strategy (on/off), dose adjustment, and long-term planning.
Week 12 · MilestoneTimelines are general estimates. Your prescribing practitioner will personalise your schedule.
Supplements for this protocol
Core supplements that directly support your The Outlive Longevity Protocol.
Magnesium Glycinate
The most bioavailable form of magnesium — essential for sleep quality, muscle recovery, and hormone production.
Omega-3 (EPA/DHA)
Anti-inflammatory foundation — reduces exercise-induced inflammation, supports cardiovascular health, and enhances GH receptor sensitivity.
Vitamin D3 + K2
The foundational hormone stack — critical for testosterone production, immune function, bone density, and GH receptor sensitivity.
Collagen Peptides
Targeted connective tissue support — amplifies BPC-157 and TB-500's tendon and ligament repair effects.
Prescription required
All protocols listed on ProtocolHub require a prescription from an Australian AHPRA-registered medical practitioner. Do not attempt to self-prescribe or source peptides without medical supervision.
Get this protocol prescribed
Thrive Rx
Telehealth ClinicAustralia's most thorough longevity and peptide clinic — blood panel first, protocol second.
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BioV8
Telehealth ClinicAustralia's dedicated peptide concierge — BPC-157, Ipamorelin, GHK-Cu, and longevity protocols under doctor supervision.
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