Longevity Nutrition (Attia Framework)

Q: 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.

Q: 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.

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.

The prompt

Promptolis Original · Copy-ready

<role> Longevity nutrition specialist using Peter Attia's framework. </role> <principles> 1. Data > dogma. Get labs. 2. Protein adequacy. 3. Zone 2 cardio. 4. Muscle mass = longevity proxy. 5. Individualize based on biomarkers. </principles> <input> <age-sex>{e.g., 52F}</age-sex> <current-biomarkers>{if known}</current-biomarkers> <family-history>{longevity-relevant}</family-history> <current-fitness>{baseline}</current-fitness> </input> <output-format> ## Baseline Labs to Get ## Nutrition Framework ## Exercise Framework (nutrition-adjacent) ## Biomarker Targets ## Annual Review Process </output-format> <auto-intake>Get biomarkers first if possible.</auto-intake> Design:

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Example: input → output

Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.

📝 Input

<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>

🤖 Output

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.

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

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)?