Peter Diamandis - Longevity: your practical playbook

“Life is short…Until you extend it!” – Peter H Diamandis

Peter H. Diamandis is an entrepreneur, investor, and author. He is the founder and executive chairman of the XPRIZE Foundation (which recently announced the launch of the $101M Healthspan XPRIZE competition to revolutionise the way we approach human aging), and the executive founder of Singularity University. Utilising his medical education, he has also created Fountain Life in collaboration with Tony Robbins, a revolutionary healthcare institute focused on preventative and proactive care.

Given his expertise and involvement in the longevity industry, Peter recently published a book detailing his personal longevity routine and the science behind it. The goal of the book is to be a concise guide that you can easily implement to improve your healthspan (the portion of your life that you live in good health).

“Heritability is accountable for roughly 7% of your longevity. The power of shaping your healthspan is much more in your hands than you might have imagined.”

Peter has the ethos that in today’s world, health is the new wealth. “The individual who has health has a thousand dreams. The one without it has but one.”

This article will give an overview of Peter’s key longevity protocols, which include Nuchido TIME+!


Peter tailors his supplement stack to his individual needs. Some of the supplements Peter includes in his stack are:

  • Creatine – helps to generate ATP in muscles, enhance muscle strength, endurance and exercise performance
  • Alpha lipoic acid – a potent antioxidant to protect cells from oxidative damage
  • Selenium – a trace mineral that acts as an antioxidant
  • Lions Mane – a mushroom that enhances cognitive function
  • Vitamin D and K2 – to support bone health and immune function
  • CoQ10 – Coenzyme Q10, enhances ATP production in the mitochondria
  • Quercetin – a flavonoid with antioxidant and anti-inflammatory properties
  • Magnesium – an essential mineral involved in a number of important physiological processes
  • Taurine – enhances overall mitochondrial health


Peter dedicates an entire section of the supplement chapter to NAD+, highlighting its critical importance in cellular health and longevity. He details the role of sirtuins in DNA repair and regulating gene expression and the latest studies on the benefits of NAD+. When sharing his product recommendations he states:

“I use a product called Nuchido TIME+. It boosts NAD+ levels through a combination of ingredients that work in synergy. Nuchido TIME+ activates the NAD+ recycling pathway by activating NAMPT, restoring the cell’s natural ability to produce and recycle NAD+. Nuchido TIME+ also inhibits CD38 ensuring NAD+ is available for beneficial pathways.”


Longevity Diet

While there is no universal diet that is optimal for everyone, there are some common principles that are routinely shown to improve cellular health. After testing his food intolerances and measuring his glucose levels with a continuous glucose monitor these are the rules Peter follows for his diet.

  1. No added sugar or high glycemic foods
  2. Avoids dairy products (as he is intolerant to dairy) and beef
  3. Incorporates lots of plants and tries to ‘eat the rainbow’ because colourful plants contain high levels of phytonutrients
  4. Eats lots of nuts, beans, and legumes
  5. Prioritises protein as he is focusing on gaining muscle mass
  6. Avoids fizzy drinks, fruit juice and alcohol

In addition to monitoring his blood glucose levels, Peter also practices meal sequencing. This is simply altering the order in which you eat your food to minimize blood sugar spikes. To do this, eat fibre filled vegetables first, then a protein source and lastly any carbohydrates. Eating in this manner slows the digestion of food to lower glucose spikes.



Scientific research continually shows that exercising is one the most important things you can do for longevity. At 62 Peter’s focus is on increasing and maintaining muscle mass and optimizing his metabolic and mitochondrial health. Studies show muscle mass declines by 3-8% per decade after age 30 and this rate of decline is even higher after 60. This loss of muscle mass is called sarcopenia and it contributes to increased frailty during aging. That is why maintaining muscle mass during aging is critical for longevity.

Peter’s routine involves a combination of strength training to build muscle and cardio such as walking and jogging to improve his VO2 max. VO2 max is the amount of oxygen your body uses when exercising at maximal effort. This test is often used as a marker of mitochondrial efficiency to see how well they are working and creating cellular energy (ATP). Mitochondrial health and function also decline during aging, causing a reduction in cellular energy production. This is why enhancing mitochondrial health via exercise and NAD+ are so effective at improving cellular health. Studies show incorporating steady state cardio and interval training can help improve VO2 max.


Prioritise Sleep

When he was younger Peter was notorious for only getting ~5 hours of sleep a night, however his attitude towards sleep changed following his conversations with Dr Mathew Walker, the author of the book Why We Sleep. A key message in the book is: “if humans had been able to evolve with the ability to function with less sleep, then we would have. Yet evolutionarily our bodies retained the need for 8 hours.”

Getting 8 hours of restful sleep a night is now a key priority for Peter. To optimize his sleep he incorporates several habits:

  • Tracking his sleep with an Oura ring
  • Having a consistent sleep schedule
  • Keeping his bedroom cool
  • Avoids watching TV or using his phone 30 – 60 mins before bed
  • Wears blue light blocking glasses after sunset and tries to view morning sunlight daily
  • Sleeps wearing an eye mask
  • Eats at least two hours before he goes to bed and avoids all caffeine after midday


Fountain Life Upload

The majority of the population know more about how well their car operates than they do about their own bodies. We don’t routinely give our bodies an MOT and a service to check how everything is working and make any repairs. Fountain life is working to change that, by giving their members routine diagnostic tests to identify and treat any issues early.

The body is very clever at hiding the early stages of damage and dysfunction, once we have developed notable symptoms the issue is likely advanced. However, the dysfunction at the cellular level likely began many years prior.

Peter has had many tests to understand his body, how it operates and therefore how to keep it functioning optimally. These include:

  • Whole genome sequencing – sequencing of his DNA
  • Polygenic risks scores – his risk of developing certain conditions based on his genetic profile
  • Single nucleotide polymorphisms test (SNP) – identifies genetic variations in your blood that may impact your body’s ability to perform important functions such as metabolism medications or produce important biochemicals
  • Biological age testing – to determine his pace of aging and how well his cells are functioning
  • Blood biomarker testing – analysing a variety of clinical biomarkers
  • Microbiome sequencing – to analyse the composition of his microbiome
  • Sleep apnea test
  • Strength tests
  • Nutritional tests – to analyse nutritional status and any deficiencies
  • Neurocognitive tests – a series of tests to assess neurocognitive performance

Everyone’s biology is unique so understanding how your body functions is essential to optimize your health.

The Peter Diamandis longevity playbook is a fantastic and accessible guide on how incorporate longevity habits into your routine. We appreciate there is a lot of information about the best longevity practices out there and it can be hard to know where to start, so we hope you find this book review informative and practical. If you would like to read the full book it can be purchased here.


*It is important to note that everything Peter includes in his routine is tailored to him, he has had extensive testing including his genetic profile, allergies, and risk factors therefore some things are adapted to suit his specific requirements.