⚡ Promptolis Original · Wellness & Health
🧬 Longevity Nutrition (Attia Framework)
Peter Attia's Medicine 3.0 nutrition framework: protein adequacy + Zone 2 cardio + biomarker-driven + carb quality > macro wars. Data over dogma.
Longevity Nutrition (Attia Framework) — Peter Attia's Medicine 3.0 nutrition framework: protein adequacy + Zone 2 cardio + biomarker-driven + carb quality > macro wars. Data over dogma. Setup: 2 min to try · Best AI: Opus 4. · Cost: Free, MIT-licensed.
Why this is epic
Peter Attia's Outlive (2023): nutrition for longevity is different question than nutrition for weight loss. Longevity focus: metabolic health + protein adequacy + specific biomarkers over dogmatic diet rules.
Framework applies data-driven, individualized approach. Get labs, know your numbers, adjust based on response.
📑 Page navigation + Key Takeaways Click to expand
📌 Key Takeaways
- What it is: Peter Attia's Medicine 3.0 nutrition framework: protein adequacy + Zone 2 cardio + biomarker-driven + carb quality > macro wars. Data over dogma.
- Best for: 40+ adults optimizing for long healthspan
- Time investment: 2 min to try setup, Ongoing framework implementation output
- Recommended AI model: Opus 4.
- Cost: Free forever — MIT-licensed, no signup, no paywall
📑 On this page
- The prompt (copy-ready)
- How to use it (4 steps)
- Example input + output
- Common use cases
- Pro tips + variants
- FAQ
⚙️ At a glance
- Category:
- Wellness & Health
- Setup time:
- 2 min to try
- Output time:
- Ongoing framework implementation
- Best AI model:
- Opus 4.
- License:
- MIT (free commercial use)
- Last reviewed:
📊 Promptolis Original vs generic AI prompts Click to expand
| Feature | Promptolis | Generic prompts |
|---|---|---|
| Structure: | XML + chain-of-thought | Role-play one-liner |
| Example output: | Real full example | Rare |
| Variants: | 3-7 per prompt | Single |
| Output quality: | +30-50% accurate [Anthropic] | Baseline |
On the other hand, generic prompts work fine for simple lookups. Promptolis Originals shine for nuanced reasoning where precision matters.
The prompt
Example: input → output
Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.
<age-sex>52F, perimenopausal</age-sex> <current-biomarkers>Not yet done</current-biomarkers> <family-history>Mother diabetic at 60, father heart disease at 55</family-history> <current-fitness>Walk 30 min daily, some yoga, no strength training</current-fitness>
Baseline Labs to Get
Ask PCP or order via consumer labs (Quest, LabCorp):
- Fasting glucose + insulin (HOMA-IR calculation)
- HbA1c
- Full lipid panel + APOB (APOB more predictive than LDL)
- Lp(a) — genetic; test once
- CRP (inflammation)
- Complete Thyroid panel (TSH, T4, T3)
- DHEA-S, testosterone, estradiol (perimenopause context)
- Vitamin D, B12, ferritin
- Hemoglobin A1c
Family history = higher priority on cardiometabolic markers. Get these done.
Nutrition Framework
Protein target: 1g/lb lean mass. For 52F around 140 lbs, probably 130-140g protein daily. Distribute 3-4 meals, 30-40g each.
Carb quality: whole-food carbs (vegetables, fruit, legumes, intact grains). Ultra-processed carbs minimize.
Fat adequacy: prioritize omega-3 (fatty fish 2× weekly, OR fish oil supplement) + olive oil + nuts.
Fiber target: 30-35g daily minimum. Most under-consume.
Time-restricted eating: not required for longevity; useful if it helps pattern. Perimenopausal women: avoid aggressive fasting (hormonal sensitivity).
Exercise Framework (nutrition-adjacent)
Strength training 3×/week. Non-negotiable for muscle preservation. Bare minimum: 2 full-body sessions.
Zone 2 cardio 3-4 hours weekly. Walking faster-than-comfortable but still nasal-breathing. Mitochondrial function.
VO2max work 1×/week: 4-min high effort intervals × 4. Attia's 'Zone 5.' Longevity marker.
Biomarker Targets
- Fasting glucose: <90 (ideal 85-90)
- Fasting insulin: <7 (many labs flag >20; Attia flags >7)
- HOMA-IR: <1.5
- APOB: <80 mg/dL (heart disease family history: even more aggressive)
- HbA1c: <5.5%
- CRP: <1.0
Above targets = aggressive but what Attia's framework targets. PCP may use more lenient thresholds; discuss.
Annual Review Process
- Labs annually (or semi-annually if aggressive intervention)
- Body composition scan (DEXA) annually
- VO2max test if possible (sports-med facility)
- Adjust nutrition + exercise based on data
- Track grip strength (proxy for muscle mass + longevity) at home
Your family history (both parents, early) = aggressive longevity approach warranted. Don't wait for symptoms.
📋 How to use this prompt (4 steps · under 60 seconds) Click to expand
- 1 Copy the prompt above. Click "Copy prompt". XML-structured prompt now on clipboard.
- 2 Open ChatGPT, Claude, or Gemini. One-click launch above. Recommended: Opus 4..
-
3
Paste + fill placeholders. Replace
{curly braces}with your context. Specificity = quality. - 4 Run + iterate. Setup: 2 min to try. Output: Ongoing framework implementation.
Common use cases
- 40+ adults optimizing for long healthspan
- Post-menopausal women
- Family history of metabolic disease / heart disease
- High-performers wanting science-backed approach
Best AI model for this
Opus 4.
Pro tips
- Fasting glucose + insulin + APOB + lipid panel + HbA1c — baseline.
- Protein 1g/lb bodyweight lean mass.
- Zone 2 cardio 3-4 hours weekly.
- Muscle mass proxy for longevity (grip strength, lean mass).
Customization tips
- For adults 60+: protein emphasis even higher; exercise especially resistance training matters more.
- For postmenopause: HRT discussion with gynecologist. Bone + heart + cognition protection.
- For adults 30-40: foundation-building phase. Establish patterns that serve 50+ decades.
- For people with established disease: medical team coordinates. Longevity approach alongside, not instead of, medical treatment.
Variants
Default Framework
General Attia approach
40s-50s Focus
Mid-life optimization
60+ Focus
Older adult application
Women-Specific (menopause)
Female-specific considerations
Frequently asked questions
Common questions about this prompt and how to get the best results from it.
How do I use the Longevity Nutrition (Attia Framework) prompt?
Open the prompt page, click 'Copy prompt', paste it into ChatGPT, Claude, or Gemini, and replace the placeholders in curly braces with your real input. The prompt is also launchable directly in each model with one click.
Which AI model works best with Longevity Nutrition (Attia Framework)?
Opus 4.
Can I customize the Longevity Nutrition (Attia Framework) prompt for my use case?
Yes — every Promptolis Original is designed to be customized. Key levers: Fasting glucose + insulin + APOB + lipid panel + HbA1c — baseline.; Protein 1g/lb bodyweight lean mass.
What does it cost to use this prompt?
The prompt itself is free, MIT-licensed, with no email signup required. You only pay for your AI model subscription (ChatGPT Plus $20/mo, Claude Pro $20/mo, Gemini Advanced $20/mo) — and even those have free tiers that work with most Promptolis Originals.
How is this different from PromptBase or PromptHero?
PromptBase sells prompts in a marketplace ($2-15 each). PromptHero focuses on image-generation prompts. Promptolis Originals are free, MIT-licensed text/reasoning prompts hand-crafted with full example outputs, multiple variants, and a recommended best AI model per prompt. We don't sell anything.
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