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Dr Mark Hyman’s Daily Routine

How He Keeps His Mind and Body Strong

Dr. Mark Hyman follows a structured daily schedule focused on health, energy, and longevity. His morning starts with habits that support mental clarity and physical well-being, including hydration, movement, and targeted nutrition. Throughout the day, he prioritizes clean eating, exercise, and mindful practices to maintain balance and productivity. His approach is built around science-backed strategies that promote long-term wellness. This article will go over Mark Hyman’s daily routine, including his morning habits, fitness routine, and key practices that help him stay healthy and active.

Optimized For:

  • Anti-Aging
  • Energy
  • Sleep
  • Workout
  • Published: May 12, 2025
  • Last Updated: May 12, 2025
    • Mark Hyman's morning lemon water

      6:00 AM

      Wake Up and Hydrate

      Starting the day on the right note doesn’t need to be complicated. For Dr. Mark Hyman, mornings are about simplicity, consistency, and giving the body what it needs after a night of rest. One of the first things he does helps him feel refreshed and alert—long before breakfast or any work begins.

      • Early rising habit: He usually wakes up around 6:00 AM, though some mornings begin closer to 6:30 AM, depending on how well he slept.
      • Rehydration first thing: Before anything else, he drinks a large glass of water—roughly 32 ounces—to rehydrate after several hours without fluids.
      • Electrolyte boost: He often adds half a teaspoon of sea salt to his water to support mineral balance, which he says helps replenish what the body loses overnight.
      • Fresh lemon juice: A squeeze of lemon juice is part of his routine for a mild detox effect and a quick burst of natural flavor and vitamin C.
      • Lukewarm water preference: Instead of cold water, he opts for lukewarm water, which is easier on the stomach and may support digestion when consumed early in the day.
      • Simple hydration ritual: As part of the Mark Hyman morning routine, this hydration habit is a daily essential that helps him flush out waste and kick-start energy levels.
      • Alternative option: For those who want to start their day with added nutrients, a greens powder like AG1 can be a helpful alternative. It blends vitamins, minerals, and probiotics into one morning drink to support hydration and overall wellness.

      This morning hydration ritual is one of the small but steady habits in the Mark Hyman daily routine that supports overall well-being and sets a clear tone for the rest of the day.

    • Mark Hyman starting his meditation routine

      6:30 AM

      Meditation and Mindfulness

      A calm start can often lead to a better day. That’s why Dr. Mark Hyman builds in quiet time for his mind before anything else begins. This part of the morning helps him protect his focus, manage stress, and stay grounded—long before work or digital distractions take over.

      • Daily meditation practice: Each morning, he spends about 20 minutes meditating, which he sees as a way to reclaim his mind and stay centered before the day starts moving.
      • Avoiding early distractions: He makes a point not to check his phone or email right away, as seeing stressful messages too soon can disrupt his mood and focus.
      • Shorter sessions still help: On busy mornings, even just 5 minutes of quiet breathing or mindfulness helps him reset and carry more ease into his day.
      • Setting intentions: During this time, he also thinks about how he wants to feel and what matters most for the day ahead—helping him act with more clarity and purpose.
      • Benefits for mind and body: Meditation supports his overall health by helping lower stress and inflammation, which are two factors he’s mindful of in his daily schedule.
      • Apps to try: For those looking to add mindfulness to their morning, simple tools like Headspace or the Mindfulness app can be helpful alternatives to get started with regular practice.

      This thoughtful habit is an important part of the Mark Hyman morning routine, helping him protect his mental clarity and start the day feeling steady and calm.

    • Closeup of Mark Hyman's morning coffee

      7:00 AM

      Morning Light, Coffee, and Journaling

      Some of the most effective habits are also the easiest to stick with. In Dr. Mark Hyman’s case, a combination of fresh air, coffee, and quiet reflection helps set a focused and steady rhythm for the rest of the day. These small steps keep his energy consistent while helping him stay grounded before his day fully begins.

      • Getting morning sunlight: Around 7:00 AM, he steps outside for natural light, either through a short walk or just sitting with his coffee. This light exposure helps support his circadian rhythm and improves his sleep later that night.
      • Coffee in moderation: He drinks 1–2 cups of coffee in the morning but avoids caffeine in the afternoon to protect his sleep quality. This timing supports alertness early in the day without affecting rest at night.
      • Alternatives to coffee: Yerba Mate and Green Matcha Tea can be good substitutes for people who want a gentler caffeine source while still boosting focus in the morning.
      • Morning journaling habit: While enjoying his coffee, he spends a few minutes journaling—writing thoughts, goals, or things he’s grateful for. This mental check-in keeps him grounded and focused for the day ahead.
      • Protecting mental space: This quiet combination of light, coffee, and reflection is a steady part of the Mark Hyman morning routine that helps protect his focus from early distractions.
      • Want to try journaling? Check out our daily journaling article for tips on how to make it a regular part of your own routine.

      This simple set of habits is more than just part of the Mark Hyman daily schedule—it’s a reliable rhythm that helps him start his day with purpose, clarity, and calm.

      I love to enjoy a cup of coffee outside or go for a short walk.

    • Mark Hyman focusing on red light therapy

      7:15 AM

      Red Light Therapy

      Not every part of Dr. Mark Hyman’s morning is focused on movement or stillness—some habits are passive but still add value to his overall routine. One example is how he blends technology into his quiet morning time without disrupting the calm rhythm of his day.

      • Short daily session: He uses a red light therapy face mask for about 10–15 minutes in the morning as part of his regular routine.
      • While multitasking: This happens while he’s sipping coffee or writing in his journal, so it doesn’t interrupt his flow or add extra steps to the morning.
      • Skin benefits: The near-infrared light is known to support firmer skin and improve natural tone and texture, something he appreciates as part of his long-term wellness focus.
      • Gentle consistency: It’s a low-effort habit that fits smoothly into the Mark Hyman morning routine, requiring little more than showing up and pressing start.

      Technology doesn’t need to be loud or distracting to be helpful. This quiet tech-based habit fits right in Mark Hyman’s routine,—supporting his health while he enjoys other parts of his morning.

    • Closeup of Mark Hyman's workout equipment

      7:15 AM

      Exercise (Strength, Cardio, & Flexibility)

      Dr. Mark Hyman treats movement as daily maintenance—not just something for fitness goals, but for feeling well and staying sharp. He doesn’t follow rigid gym routines. Instead, he builds his workouts around flexibility, variety, and what his body needs most that day.

      • Morning workout time: His exercise usually starts around 7:30 AM, right after his quieter morning rituals are complete.
      • Non-negotiable habit: Movement is part of his daily rhythm, and he aims to stay active every single day—even if it’s just a walk on busier mornings.
      • Resistance band training: His preferred workout is full-body resistance training using the TB12 band system, which supports strength and stability without putting stress on his joints.
      • Travel-friendly equipment: Resistance bands are his go-to because they’re easy to carry and set up anywhere—ideal for someone who’s often on the move.
      • Workout duration: He trains for about 30–60 minutes in the morning, sometimes longer if his schedule allows.
      • Weekly variety: Across the week, he mixes in cardio and flexibility exercises like running, biking, swimming, hot yoga, tennis, or skiing to keep things fresh and well-rounded.
      • Pain relief and strength gains: He credits resistance bands with changing how his body feels—especially helping eliminate back pain while building functional strength.
      • Movement as medicine: As part of his daily schedule, exercise isn’t about chasing performance—it’s about staying mobile, strong, and energized as he ages.

      This fitness routine is a core part of Mark Hyman’s morning routine—not because he forces it, but because he genuinely enjoys it. On his best days, movement fills his morning, and on busy ones, he still finds small ways to stay active.

      If exercise were a drug, it would be the most powerful drug ever invented.

    • Mark Hyman's sauna

      8:15 AM

      Heat and Cold Therapy

      Not all recovery methods are about rest. Dr. Mark Hyman uses heat and cold to gently push his body in ways that support resilience. These short exposures are built into his routine as practical tools to feel better, recover faster, and stay energized.

      • Post-workout recovery: After exercising, he often turns to heat or cold therapy to help his body recover and stay sharp.
      • Sauna or steam: Several days a week, he uses a sauna or takes a steam shower right after his workout to relax his muscles and promote circulation.
      • Cold plunge routine: When time allows, he plunges into 40°F water for about 3 minutes to boost energy and reduce inflammation. This controlled cold exposure is a key part of his wellness routine.
      • At-home setup: He uses a cold plunge tub at home, making it easier to stay consistent with his cold therapy practice.
      • Cold shower alternative: On busier days, he opts for a 2–3 minute cold shower instead of a full plunge—the goal is to keep the habit regular.
      • Evening heat options: Outside the morning routine, he sometimes uses hot Epsom salt baths or an infrared sauna to relax later in the day.
      • Hormetic stress approach: This hot-cold contrast creates a mild stress that signals the body to adapt and grow stronger, which fits well with the goals of Mark Hyman’s daily routine.

      This heat and cold habit isn’t about extremes—it’s about using temperature as a tool. In his morning routine, these practices help keep his system refreshed, balanced, and ready for what’s next.

      Cold plunges have helped me recover from workouts, beat jet lag, reduce inflammation, and improve metabolism by activating brown fat.

    • Mark Hyman drinking his morning longevity shake

      8:30 AM

      Longevity Shake Breakfast

      Dr. Mark Hyman doesn’t just eat for taste—he eats with purpose. After his movement and recovery routine, he shifts his focus to food that supports his long-term health. His morning shake is more than just a meal—it’s a strategy to fuel his body with the right building blocks for energy, strength, and healthy aging.

      • Post-workout timing: After his workout and cold plunge, he blends his breakfast shake to break a 12–16 hour overnight fast and refuel with purpose.
      • Protein-rich base: The foundation of his shake includes 40–50 grams of high-quality protein, usually goat whey, to support muscle maintenance and recovery after exercise.
      • Creatine support: He adds 5 grams of creatine to help support muscle strength, brain performance, and cellular energy.
      • Mitochondrial support: One of his regular additions is Mitopure (Urolithin A), which helps promote cellular renewal and muscle endurance.
      • Adaptogenic mushrooms: Powders like reishi or chaga are added to help the body handle stress and support immune function.
      • Gut health additions: He blends in either a scoop of probiotics or prebiotic fiber to support digestion and balance.
      • Healthy fats and fiber: Avocado, chia seeds, or hemp seeds help add creaminess and boost satiety, while also supporting heart and brain health.
      • Antioxidant boost: Frozen berries are a go-to for flavor, fiber, and a rich source of polyphenols to help reduce inflammation.
      • Nut milk base: He usually blends everything with a plant-based milk like macadamia or almond milk to keep the shake smooth and nutrient-rich.

      This nutrient-packed smoothie is a daily fixture in his morning routine, offering the kind of energy and nourishment that carries him comfortably through to lunch. It reflects his belief that breakfast should be both functional and enjoyable.

      I break my fast … with my longevity shake.

    • Closeup of Mark Hyman's supplements

      8:30 AM

      Morning Supplements

      Dr. Mark Hyman doesn’t rely on food alone to support his health. His daily supplement routine is a steady part of his wellness plan, helping him maintain energy, support his immune system, and promote long-term well-being. These are the foundational supplements he takes alongside his breakfast shake each morning.

      • Multivitamin/Mineral: He takes a high-quality multivitamin every day to fill in small nutrient gaps that even a healthy diet might miss, ensuring a solid baseline of daily nutrition.
      • Vitamin D3 with K2: A consistent dose of 5,000 IU of vitamin D, paired with vitamin K2, helps him maintain strong bones, a healthy immune system, and stable mood levels—especially important if he isn’t getting daily sun.
      • Omega-3 Fish Oil: He consumes 1–2 grams of omega-3 fatty acids from wild-caught fish sources, such as Dutch Harbor Omega, to support brain function, reduce inflammation, and protect cardiovascular health.
      • B-vitamin Complex: His daily B-complex includes active forms like methylated B6, B12, and folate to support detoxification pathways, energy metabolism, and nervous system function.
      • Probiotics: A daily dairy-free probiotic helps him support gut health and microbial balance. He often adds it to his morning shake by opening a Seed capsule, which also makes it easier to absorb.
      • NAD+ Boosters: He uses NAD+ supplements or their precursors (such as NMN or NR) to support mitochondrial function and healthy aging, helping his cells produce energy more efficiently.
      • C15:0 Fatty Acid: This odd-chain saturated fatty acid, also known as pentadecanoic acid, has become part of his routine for its links to better energy, sleep quality, and lower stress response.
      • Curcumin: Known for its anti-inflammatory properties, curcumin is part of his regular supplement stack to support joint health, immune function, and general cellular protection.
      • NAC (N-acetylcysteine): He includes NAC to help combat oxidative stress, support lung function, and boost levels of glutathione, the body’s master antioxidant.
      • Ashwagandha: When extra stress support is needed, he adds ashwagandha—an adaptogenic herb known for helping regulate cortisol and support calm energy throughout the day.

      These supplements form a consistent layer of support in his daily routine, helping him stay sharp, energized, and resilient. Paired with his nutrient-dense meals and movement habits, they play a big role in how he supports his health each day.

    • Mark Hyman starting his work routine

      9:00 AM

      Work Routine

      Once his morning routine is complete, Dr. Mark Hyman steps into his workday with energy and mental clarity. His mornings are designed to take care of his body first so that his mind can stay focused and productive throughout the day. This thoughtful structure allows him to handle long work hours without feeling drained.

      • Workday start time: By around 9:00 AM, he begins his workday, having already meditated, exercised, taken a cold plunge, and had a nutrient-dense smoothie.
      • Professional roles: His work hours—from roughly 9:00 AM to 5:00 PM—can include seeing patients, recording episodes for The Doctor’s Farmacy, writing books or research pieces, and attending meetings related to functional medicine.
      • Movement during work: He avoids staying seated all day by taking short breaks for movement, often every hour. These can be simple—light stretches, a quick hallway walk, or stepping outside for a few minutes of fresh air.
      • Activity between meetings: When time allows, he uses breaks to get outdoors for a short walk, especially on pleasant days. It helps reset his focus and prevent the mid-afternoon slump.
      • Lunch break habits: He keeps his lunch break active when possible—sometimes walking during calls or in between tasks instead of remaining at a desk.
      • End-of-day movement: If his schedule allows, he likes to fit in a casual walk or bike ride in the late afternoon to stay energized and relaxed before transitioning into his evening routine.

      This active approach to the workday fits right into the larger rhythm of Mark Hyman’s morning routine. It’s not just about performance—it’s about protecting energy and focus by staying physically engaged throughout the day.

      I set up my mornings and evenings to support these hours when I have meetings, work, podcasts, patients, and more.

    • Closeup of Mark Hyman's lunch

      12:30 PM

      Lunch (Big Fat Salad)

      After a productive morning of movement, deep work, and minimal distractions, Dr. Mark Hyman keeps lunch simple, nourishing, and satisfying. His midday meal isn’t rushed—it’s built around real food that fuels him through the rest of the day without causing an afternoon crash.

      • Midday meal timing: He typically eats lunch around noon, following his protein-rich smoothie breakfast and a morning of focused work.
      • Go-to lunch choice: His favorite is what he calls a “big fat salad”—a large bowl packed with leafy greens, healthy fats, and clean protein.
      • Base ingredients: Common components include arugula, avocado, cherry tomatoes, olives, toasted seeds like pumpkin or pine nuts, and a generous pour of olive oil.
      • Protein on top: He often adds wild-caught fish, such as sardines, mackerel, or a can of wild salmon, to give the salad lasting power and essential omega-3s.
      • Plenty of good fats: Avocado, olive oil, seeds, and fatty fish combine to give this salad its name—what he humorously calls a “fat salad” because of all the beneficial fats.
      • Helps nutrient absorption: The fats in the salad improve the absorption of fat-soluble vitamins (A, D, E, and K) from the vegetables.
      • Low in sugar and starch: The salad is designed to be low-glycemic and high in fiber, helping him avoid the blood sugar dips that can cause fatigue later in the day.
      • Flavor boosters: To keep things interesting, he sometimes adds a splash of lemon juice or vinegar, along with herbs or spices depending on what he’s in the mood for.
      • No need for snacking: Thanks to the balance of protein, fat, and fiber, this meal keeps him full for hours, which is why he typically doesn’t snack between meals.

      This simple but powerful lunch fits neatly into the rhythm of Mark Hyman’s daily schedule. It’s a clear reflection of his Pegan-style approach: nutrient-dense, balanced, and built to support steady energy throughout the day.

      I follow a Pegan diet, which is a plant-rich diet – lots of colorful, phytochemically rich vegetables, plus nuts and seeds and protein.

    • Water for Mark Hyman's afternoon hydration

      Hydration

      Staying energized throughout the day isn’t just about food and movement—it also depends on steady hydration. Dr. Mark Hyman keeps it simple but consistent, making sure he drinks enough fluids to support mental clarity, digestion, and overall well-being.

      • Hydration throughout the day: He drinks plenty of water during work hours, often reaching for herbal teas as well to keep things interesting without adding caffeine.
      • Natural flavor add-ins: To make plain water more appealing, he suggests adding slices of lemon, lime, or cucumber. These simple additions can make it easier to stay hydrated all day.
      • Caffeine cut-off: He avoids caffeine in the afternoon to protect his sleep quality. After his morning coffee, he doesn’t reach for another cup—even when his day is busy.
      • Midday energy strategy: Instead of using caffeine or sugar for a boost, he prefers a short walk, stretching, or deep breathing to stay alert and focused.
      • No sugary drinks: He avoids sweetened beverages or snacks in the afternoon to prevent energy crashes and maintain steady focus.
      • Hydration support: Those looking for an added nutrient boost can try a greens powder like AG1, which mixes easily with water and offers a convenient way to stay hydrated and support overall health.

      This steady, no-fuss approach to hydration fits naturally into the Mark Hyman routine. With small, consistent habits, he stays energized and clear-headed—without relying on stimulants to get through the day.

      I avoid coffee in the afternoon so the caffeine doesn’t disrupt my sleep.

    • Mark Hyman tracking his health

      Biohacking and Tracking

      Dr. Mark Hyman doesn’t just rely on how he feels—he also uses technology to get real-time feedback on what’s going on inside his body. These tools help guide his choices throughout the day, making his routine more intentional without becoming overwhelming.

      • Oura Ring usage: He wears an Oura Ring daily to track key metrics like heart rate variability (HRV), steps, sleep quality, and activity levels. This helps him understand how lifestyle habits affect recovery and energy.
      • Morning readiness check: Based on his Oura data—especially his resting heart rate and recovery score—he may adjust his workout plan for the day. For example, if recovery was low, he might choose a gentler form of exercise.
      • Continuous Glucose Monitor (CGM): He often wears a CGM on his arm to track blood sugar levels in real time. This allows him to see exactly how his meals impact his glucose curve.
      • Lunch feedback in action: After his “big fat salad,” he can check that his blood sugar stays steady—confirming that this meal works well for his metabolism.
      • Learning from high-carb foods: If he tries something with more carbs, the CGM shows how it affects his body. He can use that information to adjust future meals and avoid energy crashes.
      • Advisor to Levels: As an advisor to a CGM company (Levels), he encourages others—even those without metabolic issues—to use these tools for learning how their body responds to food.
      • Data without pressure: While he tracks these markers daily, he doesn’t stress over numbers. The data gives helpful insight, but he sees it as feedback—not a scorecard.

      These simple tools are a regular part of Mark Hyman’s schedule. They help him stay aware of how his body responds to different habits—without overthinking it—and support better decisions over time.

      As someone deeply involved in functional medicine, I track my HRV daily with an Oura ring.

    • Mark Hyman starting his evening meditation routine

      05:00 PM

      Transition with Meditation

      The end of the workday can leave a lot of mental noise behind. Instead of carrying that stress into his evening, Dr. Mark Hyman builds in a pause—a short moment to reset and create space between work and personal time.

      • Evening transition time: Around 5:00 PM, when his workday ends, he takes time to shift his mindset with a 20-minute meditation session.
      • Second daily meditation: This is his second sit of the day, often using the Ziva Meditation method, which focuses on breath and mindfulness to calm the nervous system.
      • Letting go of stress: He uses this time to release work-related tension, allowing his body and mind to shift out of the fast pace of the day.
      • Setting the tone for the evening: This helps him feel more present during downtime and prevents stress from affecting his evening routine or sleep.
      • Focus on consistency: Just like his morning meditation, this isn’t about perfection—it’s about showing up and building mental stillness into his daily rhythm.
      • Helpful alternatives: Apps like Headspace or Mindfulness can be useful tools to start or support a meditation routine, especially if you’re looking for guidance or structure.

      Adding this evening reset is a key part of what keeps his daily routine grounded and sustainable. It helps protect his energy, create space for relaxation, and bring more calm into the second half of the day.

      I do another meditation after the day winds down to let go of work and transition into my evenings.

    • Mark Hyman starting his dinner routine with family

      05:30 PM

      Dinner and Social Connection

      Evenings for Dr. Mark Hyman are about more than just food—they’re about connection, winding down, and giving the body time to rest and recover. After a full day of structured habits and focused work, dinner marks a shift toward relaxation, presence, and enjoyment.

      • Dinner timing: He typically eats around 5:30–6:00 PM, giving his body a few hours to digest before bedtime.
      • Enjoys cooking: He often prepares his own meals and uses dinner as a time to slow down and enjoy the process, sometimes inviting friends or family to join.
      • Social focus: He treats dinner as a shared experience and often plays music in the kitchen. Phones are put away during the meal—his rule is “no phone during dinner,” allowing full attention on the people and the food.
      • Veggies take the lead: Following his Pegan philosophy, vegetables are the main focus of the plate. Dinner often includes 2–4 different types—leafy greens, mushrooms, broccoli, Brussels sprouts, or peppers—roasted, sautéed, or raw with herbs and olive oil.
      • High-quality protein: He pairs his vegetables with clean protein like regeneratively raised beef, bison, pasture-raised chicken, or small cold-water fish such as sardines or wild salmon.
      • Smart starches: In moderation, he adds nutrient-rich carbohydrates like Japanese sweet potatoes (a Blue Zones food), wild rice, or other whole grains for added fiber and satisfaction.
      • Balanced plate example: A sample dinner might be grass-fed steak, roasted shiitake mushrooms, Japanese sweet potato, leafy greens, and a fresh salad—all packed with flavor and nutrients.
      • Occasional dessert: If he craves something sweet, he waits until after his balanced meal. He may have a few squares of dark chocolate or some berries to keep his blood sugar stable.
      • Minimal alcohol: He typically avoids alcohol on most nights. On rare occasions, he may enjoy a glass of organic red wine, but it’s not a daily part of his routine.
      • Early eating window: He finishes dinner at least 3 hours before bedtime. This “kitchen closed” rule supports better sleep and digestion, aligning with research that shows late-night meals can spike blood sugar and disrupt rest.

      Dinner in Mark Hyman’s daily routine is about nourishment on multiple levels—energizing the body, calming the mind, and connecting with others. It’s one more way he builds health into the rhythm of his everyday life.

      I love to have my friends and loved ones over, connect with people, have great conversations, and make a Pegan dinner!

    • Closeup of blue light blocking glasses

      07:00 PM

      Evening Relaxation and Tech Hygiene

      Winding down at the end of the day is just as important as starting strong. For Dr. Mark Hyman, the hours after dinner are focused on creating a calm environment and supporting his sleep rhythm—starting with small, intentional habits that reduce stimulation.

      • Relaxation window: Around 7:00–8:00 PM, he transitions into relaxation mode, leaving behind the demands of the workday.
      • Blue-light blocking glasses: By about 8:00 PM, if screens are still in use, he puts on his orange-tinted blue-light blockers to help protect his eyes and support natural melatonin production.
      • Mindful screen habits: While he tries to avoid email or work tasks at night, if he does use a screen, the glasses help reduce the effects of artificial light on his sleep-wake cycle.
      • Tech settings and lighting: He often uses screen settings like Night Shift and prefers warm, dim lighting throughout his home to help signal that the day is winding down.
      • Less stimulation, better sleep: By managing screen use and light exposure in the evening, he helps his body ease into rest mode—something he sees as essential to overall health.

      This tech-conscious wind-down habit is a simple but steady way he supports sleep quality, mental calm, and long-term health—without making his evening feel restrictive.

    • Mark Hyman's epsom salt bath

      08:30 PM

      Wind-Down Rituals

      As the night sets in, Dr. Mark Hyman treats the final hours of his day with care. Instead of staying active or stimulated, he creates a calm environment to ease his body into rest. These evening habits help him signal to both his mind and body that it’s time to slow down.

      • Epsom salt bath: One of his go-to wind-down routines is a hot bath with 2 cups of Epsom salts and a few drops of lavender essential oil. The magnesium helps relax muscles, the warmth soothes the body, and the scent supports a calm mental state.
      • Soaking routine: He usually soaks for 15–20 minutes, sometimes while listening to calming music or just sitting quietly. This helps with physical recovery and emotional relaxation.
      • Reading before bed: On many nights, he picks up a book—typically something uplifting or informative, but not too mentally activating. It helps shift his mind away from work and screen time.
      • Audiobooks and podcasts: When he wants something different, he may listen to a positive podcast or audiobook while reclining. This keeps things light and allows him to unwind without looking at a screen.
      • Weekly Zoom with friends: About once a week, he connects with a small group of close friends over Zoom to share personal reflections. These conversations help him stay grounded and emotionally supported.
      • Occasional screen time: While he avoids heavy TV habits, he may watch a movie or light show with his partner on some evenings. When he does, he wears blue-light glasses and keeps the content calming.

      These relaxing habits create space for stillness, emotional connection, and deep rest—making it easier to drift into sleep and feel restored by morning.

      I like to do some sort of wind-down activity at night before I go to bed.

    • Mark Hyman's sleep supplements

      10:00 PM

      Sleep Supplements

      Even with a strong wind-down routine, Dr. Mark Hyman uses a few natural supplements to support restful, uninterrupted sleep. His goal isn’t to knock himself out—it’s to gently guide the body into a calm state that supports deep recovery.

      • Magnesium glycinate: He takes 300–400 mg of magnesium glycinate (usually three capsules) before bed. It helps relax muscles, calm the nervous system, and improve sleep quality. This pairs well with his Epsom salt baths, which also provide magnesium.
      • Cortisol Manager: On nights when stress levels feel high, he uses a supplement called Cortisol Manager, which contains ashwagandha and other herbs to help lower cortisol and ease mental tension.
      • Occasional melatonin: While he doesn’t use melatonin daily, he may take it during travel or after a disrupted schedule to reset his internal clock and improve sleep onset.
      • Glycine: This amino acid helps promote calm and may reduce core body temperature slightly, making it easier to fall asleep in a cool environment.
      • L-theanine: A calming compound found in tea, L-theanine supports relaxation without sedation. It’s sometimes included in his nighttime routine to quiet the mind.
      • 5-HTP: As a precursor to serotonin and melatonin, 5-HTP can support mood and sleep when needed, though it’s not a nightly staple for him.
      • No sleep medications: Hyman avoids pharmaceutical sleep aids. Instead, he focuses on natural support backed by a steady evening routine and a well-regulated body clock.

      These supplements serve as gentle additions to Mark Hyman’s daily schedule—not replacements for healthy habits, but tools that support better rest when needed. Combined with his dark, quiet sleep environment and consistent bedtime, they help him wake up clear-headed and fully recharged.

    • Mark Hyman starting his sleep routine

      10:00 PM

      Sleep Routine

      To close the day with the same level of intention he starts it, Dr. Mark Hyman follows a consistent nighttime routine focused on preparing his body for deep, uninterrupted rest. This final part of his day is about quieting the mind, creating a peaceful environment, and letting go of anything that could interfere with sleep.

      • Consistent bedtime: He aims to be in bed by 10:00 PM every night and tries to fall asleep shortly after. Even if he stays out later, his body naturally wakes around 6:00 AM, showing how steady his sleep schedule has become.
      • Strong sleep hygiene: Hyman treats sleep as a core pillar of health, equal to diet and movement. He keeps a strict cutoff for screens, aiming to be off all devices by 9:00 PM to avoid blue light disruption.
      • Optimized bedroom environment: His room is kept dark, quiet, and cool—between 65–68°F. He uses blackout shades, an eye mask if needed, and earplugs or white noise to block out distractions.
      • Phone-free zone: He doesn’t keep a television in the bedroom and charges his phone away from the bed—or in another room altogether—to avoid stimulation and scrolling before sleep.
      • Supportive sleep setup: He uses a high-quality, organic mattress and pillows, minimizing toxin exposure and supporting full-body comfort throughout the night.
      • Mental clearing practice: If he has lingering thoughts, he does a quick “brain dump” journaling session to get worries or to-dos out of his head and onto paper.
      • Pre-sleep mindfulness: He often pairs journaling with gentle breathing or a short gratitude prayer to shift his mindset into calm before bed.
      • Falls asleep quickly: Thanks to this wind-down structure, he usually falls asleep within minutes and gets a consistent 7–8 hours of restful sleep each night.
      • Tracks sleep quality: Each morning, he checks sleep data—like deep sleep, REM, HRV, and resting heart rate—using his Oura Ring to gauge recovery and adjust his next day if needed.
      • Learns from patterns: If a late meal or a glass of wine impacts his sleep, he takes that information seriously and refines his habits accordingly.

      This evening routine supports more than just rest—it’s part of how the Mark Hyman daily routine helps him stay energized, mentally sharp, and physically well. His belief is simple: sleep is not a luxury, it’s a daily reset that helps everything else work better.

      Try to go to sleep before 10. That’s the best sleep you can have is before midnight, believe it or not.

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Gary Brecka’s Diet Routine

What He Eats to Stay Strong and Focused

Gary Brecka follows a diet routine that focuses on clean, simple foods to support energy, metabolism, and long-term health. His approach often includes low-carb eating, animal-based protein, and specific food timing strategies. He is known for promoting the 30/30/30 rule and occasionally uses plans like the keto or carnivore diet to help with fat loss and better blood sugar control. His meal plans are built around real foods and avoiding processed ingredients. This article will go over the Gary Brecka diet, including his food list, daily meal plan, and how his nutrition choices support his overall lifestyle.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: May 12, 2025
  • Last Updated: May 12, 2025
    • A glass of water representing Gary Brecka's early morning hydration

      Early Morning Hydration

      Starting the day with proper hydration is something Gary Brecka takes seriously. Before food or supplements, he focuses on the quality of water he drinks to support his digestion and adrenal system from the moment he wakes up. This early routine plays a quiet but important role in setting the tone for his entire diet plan.

      • Hydrogen-rich water: First thing in the morning, he drinks water that’s rich in hydrogen, known for helping reduce inflammation and improving how the body absorbs nutrients.
      • Pinch of sea salt: He adds a small amount of unrefined sea salt—like Celtic sea salt—to help replenish trace minerals and electrolytes lost during sleep.
      • Avoids tap water completely: He’s firm on skipping tap water due to potential impurities, opting for cleaner options that align with his overall health-focused approach.
      • Supports digestion and energy: This early hydration helps get the digestive system moving and supports adrenal function, laying a strong foundation for his day.
      • Part of a consistent system: While simple, this habit fits into a larger structure that’s common in the Gary Brecka diet plan and helps maintain balance across his meals and supplements.

      This simple hydration step is more than a habit—it’s the foundation of what makes the Gary Brecka diet routine effective. It works hand-in-hand with the rest of his daily food and supplement routine to support better performance and health.

      Hydrogen water is, in my opinion, the most beneficial type of water you can drink.

    • Gary Brecka's supplements for his morning routine

      Morning Supplements

      Gary Brecka doesn’t leave his morning routine to chance. Right after hydration, he moves straight to his supplement stack. It’s not about taking a random mix — each one plays a specific role in helping his body function well from the start of the day. He’s consistent with his approach, relying on bloodwork to guide what his body actually needs.

      • DHEA supplement: Often taken right after waking, DHEA supports hormonal balance and acts as a base for producing key hormones in the body.
      • Omega-3 fish oil: Paired with DHEA, this helps reduce inflammation and supports heart health, especially when following structured eating plans.
      • Multivitamin with methylated B vitamins: He chooses multivitamins that use active forms of B vitamins to help with better absorption and to avoid any nutritional gaps.
      • Vitamin D3 with K2: A combination that supports bone strength and immune function—important for those whose diet may lack consistent sun exposure or vitamin-rich foods.
      • Zinc supplement: A daily dose helps support immunity and hormone regulation, both of which are key focuses in his overall routine.

      This supplement routine fits into the broader structure of the Gary Brecka diet, helping him stay consistent with his energy, recovery, and long-term health goals. If you want to learn more about his daily supplement list, consider checking out our extensive guide about Gary Brecka’s supplements.

    • Gary Brecka eating a protein meal as part of his 30/30/30 diet plan

      Gary Brecka 30/30/30 Diet

      The first meal of the day plays a key role in Gary Brecka’s routine—not just for energy, but for managing blood sugar, hunger, and hormone balance. His approach isn’t random; it’s structured around a simple rule that combines protein intake with gentle movement. This combination sets the foundation for his morning, keeping him focused without crashing later.

      • What the 30/30/30 diet means: This rule stands for eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity movement. It’s designed to stabilize blood sugar and kickstart fat burning early in the day.
      • Protein within 30 minutes of waking: Around 6:30 a.m., Brecka eats a breakfast with roughly 30 grams of protein. The 30/30/30 diet rule helps him avoid early blood sugar spikes and support muscle maintenance.
      • Low-intensity movement after eating: After his meal, he follows up with 30 minutes of easy movement—such as walking. This step supports blood sugar control, especially helpful for those interested in the Gary Brecka diabetes diet.
      • Focus on quality ingredients: He insists on using pasture-raised eggs, explaining that the hen’s diet affects the quality of the egg. These eggs provide a solid source of protein and healthy fats.
      • Avocado for healthy fats: He eats half an avocado with breakfast to add monounsaturated fats, which help keep him full and support heart health. The other half is usually saved for lunch.
      • Berries for fiber and antioxidants: A small handful of organic berries—especially blueberries—add fiber, antioxidants, and keep the meal low on the glycemic index.
      • Optional vegetable-packed omelet: On some days, he swaps out his usual plate for an omelet loaded with spinach, mushrooms, or other vegetables, adding volume and nutrients without excess carbs.
      • Superfood smoothie alternative: Another breakfast variation includes a smoothie made with almond milk, mixed berries, spinach, and plant-based protein powder, which aligns with his preference to avoid dairy.
      • Plant-based protein instead of whey: He chooses pea or hemp protein for smoothies to avoid inflammation and bloating that he associates with dairy-based products.
      • Personalized to his needs: His breakfast choices aren’t just about general nutrition—they’re based on his lab testing. This helps him meet specific nutrient needs that align with his current health markers.

      The 30/30/30 diet Gary Brecka follows is a practical and consistent start to his day. It blends quality food, movement, and timing—all of which support energy, blood sugar control, and satiety through the morning.

      Eggs, avocado, and blueberries is a typical go-to breakfast for me.

    • Gary Brecka holding a coffee cup

      Mid Morning Coffee

      Coffee isn’t the first thing Gary Brecka reaches for in the morning. Instead, he follows a more thoughtful approach, letting his body wake up naturally before introducing caffeine. His timing, choice of beans, and limit on intake all reflect how much he values both focus and sleep quality throughout the day.

      • Caffeine delay after waking: He waits 60 to 90 minutes before his first cup. This gives his natural cortisol rhythm time to peak without being affected by stimulants.
      • Coffee follows his morning routine: He doesn’t brew his coffee until after hydration, sunlight exposure, supplements, and a protein-rich breakfast—keeping his body’s energy systems in sync.
      • Focus on high-quality beans: He prefers coffee made from mold-free, clean beans to avoid unwanted toxins. This is in line with the overall quality seen across the Gary Brecka diet.
      • Often drinks it black: He typically skips sweeteners or creamers, opting for a simple black coffee to keep blood sugar steady.
      • Health benefits of coffee: He appreciates that coffee is rich in polyphenols and supports metabolism, especially when paired with a clean eating plan like his keto reset diet.
      • No caffeine after 2 PM: To protect sleep quality, he avoids coffee within 10 hours of bedtime. This generally limits him to one or two cups before early afternoon.
      • Stronger effect from timing: By delaying his first cup, he finds caffeine works more effectively, offering better focus without needing multiple servings.

      Delaying caffeine and choosing high-quality coffee allows him to stay alert without sacrificing sleep later on. It’s a mindful habit that fits with the structured choices seen throughout the Gary Brecka keto reset diet—where both timing and ingredients are essential.

      I know most of you guys crack your eyes open and want to go straight to the pot of coffee, but if you can find something else to do in your morning routine to take up that first 60 to 90 minutes, I promise you you’ll benefit more from the coffee.

    • Closeup of Gary Brecka's lunch

      Lunch

      By the middle of the day, Gary Brecka’s lunch reflects the same disciplined approach seen in his breakfast and supplements. His focus stays on clean, simple meals built around protein, fiber, and healthy fats—without processed ingredients that can spike blood sugar or slow him down in the afternoon.

      • Centered around protein and vegetables: A typical lunch features grilled chicken, wild-caught fish, or grass-fed steak paired with vegetables like arugula, broccoli, or asparagus.
      • Salads built for satiety: He often eats large salads with leafy greens, cucumbers, tomatoes, and a homemade olive oil vinaigrette to keep things fresh, satisfying, and nutrient-rich.
      • Finishing the morning’s avocado: He usually eats the other half of the avocado he saved from breakfast, adding more healthy fats to improve nutrient absorption and help with satiety.
      • Low-starch vegetable focus: He keeps his vegetable variety small and intentional—frequently choosing Brussels sprouts, broccoli, asparagus, and arugula as staples in his lunch.
      • Healthy fats are a must: Beyond avocado, he uses plenty of olive oil and sometimes adds nuts to boost his intake of monounsaturated fats—key for staying full and avoiding energy dips.
      • Leafy greens every day: Arugula and spinach often serve as a base or side to his meals, providing added vitamins, minerals, and fiber without pushing up his carb intake.
      • Small portions of clean carbs: While his meals are typically low in carbs, he’ll occasionally add a bit of organic rice, quinoa, or sweet potato—but only in moderation, and never refined grains.
      • Low in sugar and processed foods: He completely avoids sugary dressings, processed oils, or white bread, keeping his lunch aligned with the principles of the Gary Brecka diet plan.
      • Focus on blood sugar stability: The balance of protein, fats, and fiber helps maintain steady energy and clear thinking, which is a key part of his overall diet routine.

      His lunch keeps things simple yet satisfying—high in protein, rich in healthy fats, and free of processed ingredients. This midday structure reflects the overall balance found in the Gary Brecka diet meal plan, making each meal work toward stable energy and clear focus.

      I eat very little vegetables. I eat asparagus, Brussels sprouts, heads of broccoli and arugula. Those are my go-to.

    • Afternoon snacks and drinks for Gary Brecka

      Afternoon Hydration and Snacks

      As the day continues, Gary Brecka keeps his focus on staying energized without relying on sugar or stimulants. Instead of reaching for packaged snacks or sweet drinks, his afternoon routine is all about hydration, clean fuel, and supporting recovery if he’s been active.

      • Stays hydrated with clean water: He continues drinking plenty of water throughout the afternoon, which supports energy and mental clarity.
      • Adds minerals when needed: On days when he’s sweating more or physically active, he may add a pinch of mineral salt or a quality electrolyte mix to his water to help maintain proper balance.
      • Avoids sugary drinks: You won’t find soda or sweet tea in his routine. He steers clear of drinks that cause blood sugar spikes or energy crashes.
      • Keeps snacks nutrient-dense: If he does get hungry, Brecka chooses whole-food snacks like raw almonds, walnuts, sunflower seeds, or chia seeds—each providing healthy fats and minerals with very few carbs.
      • Second coffee or green tea—only early: He might have a second cup of coffee or green tea early in the afternoon if he needs a boost, but he sticks to his no-caffeine-after-2 PM rule to protect sleep quality.
      • Supplements for physical activity: On workout days, he may sip on essential amino acids (EAAs) to support recovery, or take another round of electrolytes to stay hydrated.
      • No snacking needed most days: Because his breakfast and lunch are high in protein and healthy fats, he often doesn’t feel the need to snack at all during the afternoon.

      By keeping his hydration consistent and his snacks nutrient-dense, he avoids the blood sugar crashes that often hit in the afternoon. This practical approach supports energy and performance and aligns naturally with his keto diet plan.

    • Closeup of Gary Brecka's dinner

      Dinner

      Gary Brecka’s final meal of the day is intentionally simple, clean, and eaten early at 6:30pm. It’s designed to support overnight recovery, keep blood sugar steady, and stay in line with the same low-carb, high-nutrient principles he follows all day. The goal isn’t just to eat—it’s to finish the day with foods that help his body rest and repair.

      • Dinner is eaten early: He usually has his last meal in the early evening to allow enough time for digestion before bed, which supports better sleep quality.
      • Centered on protein and vegetables: He builds his plate around high-quality protein—like grass-fed steak or wild-caught fish—paired with cooked vegetables such as asparagus, Brussels sprouts, or broccoli.
      • Prefers red meat in the evening: If he hasn’t already had it during the day, dinner is often when he enjoys a grilled grass-fed ribeye or a lean ground beef patty.
      • Fish remains a regular option: On some nights, he goes with wild-caught salmon or another fatty fish, adding omega-3s to improve his diet.
      • Keeps vegetables consistent: His go-to picks are low-starch, nutrient-dense options like roasted Brussels sprouts, garlic-sautéed broccoli, and asparagus.
      • Strict about cooking oils: He avoids seed oils completely. For high heat, he sticks with coconut oil, ghee, butter, or tallow. For room-temperature use, he prefers extra-virgin olive oil or avocado oil.
      • Seasonings are simple and whole: Herbs, sea salt, garlic, and spices are used for flavor. He avoids bottled sauces or anything processed.
      • Healthy fats are always included: Fats from avocado, olive oil, and grass-fed cooking fats help support hormone production and keep him full overnight.
      • Carbs are minimal or skipped: If he’s had carbs earlier in the day, dinner is usually just protein and greens. Occasionally, he’ll include a small portion of sweet potato or mashed cauliflower.
      • Sample dinner examples: A bun-less grass-fed bison burger on arugula with olive oil, or herb-crusted salmon with roasted Brussels sprouts and a spoonful of mashed sweet potato.

      Brecka’s dinners bring his day full circle—clean protein, nutrient-dense vegetables, and carefully chosen fats. It’s a satisfying way to end the day that supports overnight recovery and reflects the whole-food focus found in the Gary Brecka carnivore diet when paired with a small range of plant foods.

    • Empty crockery on the table

      No Late-Night Eating or Drinking

      Gary Brecka puts just as much thought into when he stops eating as he does into what he eats. His evening routine supports restful sleep and hormonal recovery, and a big part of that is cutting off all calories well before bedtime. It’s not just a rule—it’s a regular part of how he prepares his body for deep, uninterrupted rest.

      • Dinner is the final meal: If bedtime is at 10 PM, dinner ends by 7 PM. He avoids all late-night snacks or desserts to give his body time to fully digest.
      • Improves sleep quality: By fasting for several hours before bed, Brecka allows his body to focus on rest and recovery instead of digestion.
      • No alcohol near bedtime: If he ever drinks alcohol, it’s with dinner and never close to bedtime—limiting its effect on deep sleep cycles.
      • Kitchen is “closed” after dinner: Once dinner is over, he doesn’t return to the kitchen. This helps avoid the temptation of unnecessary evening eating.
      • Light hydration only: Post-dinner drinks are limited to water or herbal tea, and even that is moderated so it doesn’t interfere with sleep.
      • Supports overnight hormone balance: Avoiding food late at night keeps insulin low and encourages natural growth hormone release—both priorities in his approach to health.

      This no-late-eating habit is a key part of the Gary Brecka diet plan. By ending his meals early and letting his body fully rest at night, he supports everything from blood sugar control to better energy the next day.

    • Evening supplements of Gary Brecka

      Evening Supplements

      Gary Brecka’s focus on recovery doesn’t stop at dinner. As the day winds down, he uses a few targeted supplements to support deeper sleep, reduce muscle tension, and promote long-term cellular health. His evening routine is simple but intentional, helping him end the day with calm and purpose.

      • Magnesium for relaxation: He often takes magnesium glycinate or magnesium L-threonate in the evening to relax his nervous system, reduce tension, and support more restful sleep.
      • Dosage depends on need: He typically takes between 200–400 mg of magnesium before bed, adjusting based on activity level or how he feels that day.
      • Muscle support and cramp prevention: Magnesium also helps reduce nighttime cramps, which is especially helpful for staying consistent with his active lifestyle.
      • NMN for cellular energy: As part of his longevity-focused approach, he sometimes takes NMN (nicotinamide mononucleotide) with his evening meal to support NAD+ production and mitochondrial function.
      • Resveratrol for circulation: He adds resveratrol to help improve blood flow and vascular flexibility, often pairing it with dinner or other antioxidant supplements.

      Evening supplements are a quiet but meaningful part of the Gary Brecka diet routine. They support deeper rest and recovery while also feeding into his long-term focus on health, energy, and aging well.

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Mushroom Coffee: What It Is, Benefits, Ingredients, and Downsides

Understanding the Buzz Around Mushroom Coffee

Mushroom coffee has gained popularity recently because of its health benefits and unique blend of ingredients. Blending regular coffee with mushroom extracts provides an option for those looking to boost brain power, stress relief, or other health benefits. People are curious to know more about mushroom coffee, wondering if it can help with weight loss or how it tastes. This article will break down the basics of mushroom coffee, covering what’s in it, its benefits, and some downsides to consider. 

Optimized For:

  • Energy
  • Health
  • Wellness
  • Published: May 8, 2025
  • Last Updated: May 8, 2025
    • What is Mushroom Coffee

      What is Mushroom Coffee? 

      Mushroom coffee is coffee mixed with extracts from medicinal mushrooms. The entire combination provides a milder caffeine experience while offering additional health benefits.

      • Historical context: This drink started in Finland during World War II when regular coffee was scarce, and people turned to Chaga mushrooms as a substitute.
      • Asian medicinal roots: Mushrooms like Reishi and Lion’s Mane have been part of traditional Chinese and Japanese medicine for ages and are known for their health benefits.
      • Production process: This drink mixes ground coffee beans with dried mushroom extracts. It allows you to enjoy the coffee taste while benefiting from the properties of medicinal mushrooms.
      • Product forms: You can find mushroom coffee in different forms, like instant packets, coffee pods, or ground coffee, so there’s something for everyone.

      This drink combines the classic coffee flavour with the potential health benefits of medicinal mushrooms, making it a superb choice for health-conscious consumers.

      What’s Inside Your Mushroom Coffee Cup

      Mushroom coffee is made from good coffee beans mixed with certain medicinal mushrooms that are known to be good for your health.

      • Coffee beans: Most mushroom coffee blends are made with good-quality Arabica beans, usually medium-roasted to balance the flavour and reduce acidity, which makes them smooth and easy on the stomach.
      • Extraction method: The mushrooms are usually extracted with hot water or through a two-step method to make sure you get the most benefits from their active compounds.
      • Formulation: Some blends include other adaptogens, herbs, or nootropics to help boost focus, energy, and stress management, making for a more functional drink.

      • Quality standards: Reputable brands often use organic, non-GMO ingredients and conduct third-party testing to ensure quality and strength.
    • How Is Mushroom Coffee Made?

      Mushroom coffee is made by mixing regular coffee beans with mushroom extracts. This blend retains the energizing qualities of coffee while introducing the wellness benefits of medicinal fungi. Unlike tossing mushrooms into a cup, there’s a method behind it to get a good balance of taste and nutrition.

      • Choosing the Coffee Beans: They pick high-quality coffee beans, usually organic and medium-roasted, for a smooth flavour. The roast is important because it needs to match the earthy taste of the mushrooms without being too strong or weak.
      • Extracting the Mushroom Compounds: They use medicinal mushrooms like Lion’s Mane, Chaga, and Reishi. After drying, these mushrooms undergo a dual-extraction process with hot water and alcohol to extract their beneficial compounds, ensuring the final product is potent.
      • Drying and Powdering: Once extracted, the liquid is evaporated to leave a concentrated mushroom powder filled with nutrients and beneficial properties.
      • Mixing the Ingredients: Depending on the product, the mushroom powder is then mixed with ground coffee or instant coffee crystals. This mix can be packaged as instant coffee, pods, or ground coffee ready for brewing.

      Blending traditional brewing with modern extraction methods, mushroom coffee offers a unique drink that can boost mental clarity and physical health while keeping your morning routine cozy.

    • Medicinal Mushrooms

      Medicinal Mushrooms 

      Medicinal mushrooms have long been used in healing practices, especially in Asian and Eastern European cultures. Unlike the mushrooms you find on your pizza, these mushrooms contain important compounds that can help with immunity, brain health, energy, and general well-being.

      • Lion’s Mane: This mushroom is known for possibly boosting brain function, especially memory and focus, so many people take it for mental support.
      • Chaga: Packed with antioxidants, chaga might help reduce oxidative stress and boost your immune system, contributing to overall health when used regularly.
      • Reishi: Often called the “mushroom of immortality,” Reishi is well-known for its calming and stress-reducing properties and is usually taken to help with stress, improve sleep, and support heart health.
      • Cordyceps: Used in traditional Chinese medicine, Cordyceps are thought to help increase energy and endurance, making them a favourite among athletes and active people.

      Medicinal mushrooms boost the health benefits of mushroom coffee. Each type brings its advantages based on years of traditional use. 

    • Health Benefits of Mushroom Coffee

      Health Benefits of Mushroom Coffee

      Blending traditional coffee with the extracts from medicinal mushrooms like lion’s mane, reishi, and chaga supports overall wellness without the jitters you often get from regular coffee.

      • Supports Immune Function: Mushroom coffee can help your immune system thanks to its great ingredients, such as reishi and chaga mushrooms. These boost immune cells and keep you healthier against infections.
      • Reduces Inflammation: Medicinal mushrooms have compounds that can lower inflammation levels, which is often linked to chronic illnesses like heart disease and arthritis.
      • Enhances Cognitive Function: Lion’s mane mushroom, often included in mushroom coffee blends, has been shown to stimulate nerve growth factor (NGF) production, which may support memory retention, sharpen focus, and protect the brain from age-related decline.
      • Helps Manage Stress: Reishi and other adaptogenic mushrooms can help manage your body’s stress response, making it easier to keep your feelings stable and improve your sleep.
      • Provides Antioxidants: This drink is packed with antioxidants that fight off oxidative stress, which can help lower the chances of diseases like cancer and heart issues.
      • Improve Energy and Stamina: Cordyceps mushrooms, known for supporting cellular energy and oxygen utilization, may enhance physical performance and stamina by improving mitochondrial function and reducing fatigue.
      • Contains Less Caffeine: Mushroom coffee has less caffeine than regular coffee, so it might be a better choice if you are sensitive to caffeine and want to avoid feeling jittery or having trouble sleeping.

      This drink contains ingredients that help boost the immune system, reduce stress, and support brain health. It’s a great way to enjoy coffee while caring for your well-being.

    • Downsides and Considerations of Mushroom Coffee

      Downsides and Considerations of Mushroom Coffee 

      While mushroom coffee offers various health benefits, there are some downsides to consider. It might not be the best fit for everyone, especially if you have specific health issues or dietary restrictions. Knowing the potential negatives can help you decide whether to try mushroom coffee.

      • Possible Side Effects: While mushroom coffee is mostly safe, some people might have allergic reactions to certain mushroom extracts. This could lead to issues like upset stomach, skin irritation, or mild nausea. Also, the caffeine in it, though less than regular coffee, can still cause problems like restlessness, sleeplessness, or a fast heartbeat for those sensitive to caffeine.
      • Who Should Avoid It: Pregnant or breastfeeding moms, kids, and anyone with heart issues should steer clear of mushroom coffee unless their doctor gives the green light. We don’t know much about how these mushroom extracts and caffeine affect these groups.
      • Higher Cost and Reasons: This drink generally costs more than regular coffee. This is because it involves a more complicated process; the mushrooms are often sourced from organic or wild settings, and extra testing is required to ensure their safety and effectiveness.
      • Taste Differences and Adaptation: The taste of mushroom coffee isn’t the same as regular coffee. It usually has an earthy, slightly bitter flavour or a savoury twist that might take some time to get used to, especially if you’re used to sweeter or darker coffee.

      In short, while mushroom coffee offers some unique health benefits, it might not fit everyone’s taste or lifestyle. Before deciding if this drink is right for you, it is essential to observe how your body reacts and consider any health concerns or flavour preferences.

    • Mushroom Coffee Used by Celebrities

      Mushroom coffee is starting to catch on among celebs, and it’s easy to see why. A growing group of stars are adding medicinal mushrooms to their daily rituals, all for the boost in energy and improved mental focus they offer.

      • Paul Stamets: A renowned mycologist who has created his own mushroom coffee known as MycoBrew Coffee. It combines Lion’s Mane with instant coffee to provide an energizing start to the day. 
      • Rhonda Patrick:  A well-known health enthusiast who loves mixing Lion’s Mane mushrooms into her drinks. She’s a fan of Laird’s Performance Mushrooms blend, which is packed with ingredients meant to look after your brain and help with concentration.

      Mushroom coffee is becoming quite the hit among celebrities when it comes to wellness. 

    • Does Mushroom Coffee Help You Lose Weight

      Does Mushroom Coffee Help You Lose Weight?

      Mushroom coffee is becoming popular because it tastes different; some say it can help control weight. It’s not a miracle drink for losing weight, but it might be a nice addition to a healthy diet and exercise plan.

      • Boosts Metabolism: Mushrooms like cordyceps can help your metabolism, making it easier for your body to burn calories. Varieties like chaga and reishi may assist in keeping your blood sugar steady, which can help you avoid sudden cravings or energy lows that lead to overeating.
      • Supports Blood Sugar Balance: Mushrooms like reishi might also help reduce stress eating by lowering cortisol levels, which are often tied to weight gain, especially around the belly.
      • Reduces Stress-Related Eating: Reishi mushrooms also help minimize eating when stressed. They can help lower cortisol levels, which is often linked to stress eating, especially around the middle.
      • Lower-Calorie Beverage Option: Mushroom coffee is a lighter choice than sugary lattes or creamy coffees since it’s often enjoyed with little to no extras.

      While this drink can be part of a healthy routine, it won’t work magic. Real change comes from good, long-term habits, being mindful about what you eat, and staying active.

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Dr. William Li’s List of Essential Foods to Eat for Better Health

Dr. William Li is a well-known doctor and researcher who believes that food can be a strong form of medicine. His research on how our body works to protect itself shows that what we eat can help keep us healthy and prevent sickness. Here is a list of ten foods he suggests are essential for better health

Optimized For:

  • Diet
  • Fitness
  • Health
  • Wellness
  • Published: May 6, 2025
  • Last Updated: May 6, 2025
    • Blueberries

      Blueberries

      Dr. Li suggests adding blueberries to your diet because they can help boost your immune system. These little berries may also support blood circulation and reduce blood flow to cancer cells. 

      • Packed with anthocyanins: Blueberries are loaded with anthocyanins, which not only make them look bright but also provide great antioxidant benefits.
      • Support vascular health: They are also suitable for your blood vessels, helping to improve circulation and reduce inflammation.
      • Aid brain performance: Eating blueberries can also be good for your brain; they may help with thinking skills and enhance memory as you get older.

      Eating just a handful of blueberries daily can be a simple way to ward off diseases and support a longer life.

    • Tomatoes

      Tomatoes

      For tomatoes, he points out that they, especially when cooked, can help lower the chances of getting certain types of cancer, such as prostate and breast cancer. 

      • Packed with lycopene: Tomatoes are loaded with lycopene, an antioxidant that gets more powerful when you cook or process them.
      • Enhance heart health: They are also good for your heart since lycopene can help reduce bad cholesterol and keep your arteries healthy.
      • Support eye function: Tomatoes contain lutein and beta-carotene, which are great for your eyesight.

      So, whether you are making a sauce or baking them in a dish, cooked tomatoes not only taste great but also boost your health. 

    • Green Tea 

      Green Tea 

      Dr. Li suggests drinking green tea every day. It could help reduce the risk of getting stomach, colorectal, and lung cancers.

      • Rich in catechins: Green tea is packed with catechins, which are polyphenols that can help with inflammation and even fight cancer.
      • Boosts metabolism: It can also help bump up your metabolism, making it easier to manage your weight.
      • Improves mental clarity: If you need to focus, the mix of caffeine and L-theanine in green tea can help sharpen your mind.
      • Reduces stress: Green tea is good for lowering stress, thanks to its natural compounds that promote relaxation and help balance hormones.

      So, add green tea to your daily routine for some solid health benefits.

    • Garlic

      Garlic 

      He emphasizes garlic as a great way to boost your immune system and naturally tackle inflammation. This simple ingredient can help keep you healthy.

      • Contains allicin: Garlic is rich in allicin, which helps fight bacteria and viruses.
      • Reduces cholesterol: Eating garlic can also help lower cholesterol levels and improve heart health by relaxing blood vessels and reducing pressure.
      • Fights infections: Garlic has been used for centuries as a natural remedy for colds and flu.

      Garlic adds a tasty kick to dishes and offers some serious health benefits.

    • Dark Chocolate

      Dark Chocolate

      Dr. Li believes that dark chocolate is an excellent choice for your heart. It’s packed with flavonoids, which are suitable for heart health, and he also mentions that it might help with brain function.

      • Rich in flavonoids: Dark chocolate is packed with flavonoids, which are good for blood flow and can help reduce stress.
      • Improves mood: Stimulates production of endorphins and serotonin for emotional balance.
      • Enhances brain power: Eating dark chocolate can boost brain function, help you stay focused, and even make your thinking more flexible. 

      If you are looking for a tasty treat that can also do your body some good, just a square or two of dark chocolate each day might hit the spot.

    • Soy

      Soy

      Dr. Li is a big fan of real soy foods such as tofu and tempeh. He points out that these foods are loaded with isoflavones and phytoestrogens. These compounds are cool because they naturally act like the hormones our body produces.

      • Rich in phytoestrogens: Soy is packed with phytoestrogens, natural compounds that can help balance hormones. 
      • Promotes heart health: Soy can benefit your heart by lowering bad cholesterol and improving blood vessel flexibility.
      • Supports bone density: It can also help bone health, particularly in women after menopause, by reducing bone loss.

      Adding soy to your meals can boost your nutrition and offer long-term health benefits.

    • Apricots

      Apricots 

      Dr. Li points out that apricots are often overlooked. They are packed with beta-carotene and fibre, which are great for your eyes and give your skin a nice glow. He also mentions that they help with circulation.

      • Rich in beta-carotene: Apricots are packed with beta-carotene, which is great for eye health and skin and boosts your immune system.
      • Boost digestion: They are also high in fibre, which keeps your digestion on track.
      • Rich in potassium: Apricots are a good source of potassium, which helps regulate your heart and blood pressure. They are rich in antioxidants, which help protect your cells from damage.
    • Nuts

      Nuts 

      Dr. Li suggests grabbing a small handful of nuts every day. Almonds, walnuts, and pistachios are rich in healthy fats, protein, and antioxidants.

      • Loaded with healthy fats: Nuts are full of healthy fats like omega-3s and unsaturated fats that are good for your heart.
      • Provide fibre and protein: They also provide fibre and protein, making them great for managing weight and aiding muscle recovery.
      • Packed with vitamins: Nuts are packed with vitamin E and magnesium, along with antioxidants that help keep you healthy.

      Whether you prefer almonds or walnuts, having a small handful each day can help your body stay strong.

    • Cranberries

      Cranberries 

      Dr. Li recommends cranberries because they are good for urinary tract health and help keep bacteria from sticking around. He also points out that they might have anti-cancer benefits.

      • High in proanthocyanidins: Cranberries are loaded with antioxidants called proanthocyanidins that can stop bacteria from sticking to the urinary tract.
      • Support digestion: They also have fibre that supports healthy digestion and gut bacteria. Plus, the compounds in cranberries may help reduce plaque and gum disease.
      • Boost immunity: Cranberries are also a good source of vitamin C and manganese, which help support your immune system.

      Cranberries are a tangy little super fruit that plays a vital role in keeping you healthy and protecting you from various health issues.

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Dwayne “The Rock” Johnson’s Daily Routine

The Relentless Routine Behind a Global Icon

Dwayne The Rock Johnson is a busy actor, producer, and entrepreneur. He packs a lot into his day, making time for work, staying healthy, and being with his family. From early workouts to his business deals and family time, the superstar’s schedule shows how to juggle a successful career with a good life and family. 

Optimized For:

  • Energy
  • Sleep
  • Wellness
  • Workout
  • Published: May 5, 2025
  • Last Updated: May 6, 2025
    • Routine Products

      Top 5 Dwayne The Rock Johnson’s Routine Products 

      • Whey Protein: Johnson uses whey protein after workouts to help build muscle and recover faster from tough training.
      • Casein: Casein digests slowly and is taken at night to keep his muscles fueled while he sleeps.
      • Creatine: Creatine is a must for him. It boosts his strength, stamina, and performance, especially when lifting heavy or doing intense workouts.
      • Glutamine: Glutamine aids in his muscle recovery and keeps his immune system strong. This is key for maintaining his high performance, mainly when juggling workouts and a busy schedule.
      • Glucosamine: This supplement supports The Rock’s joints, protecting them from the wear and tear of heavy physical activity. It keeps him in shape for both workouts and action scenes.
    • Morning Alarm

      3:30 AM – Wake Up Call

      Morning

      He starts his day bright and early, getting up at 3:30 AM while everyone else is still asleep. This quiet time helps him mentally and physically prepare for whatever the day brings.

      “The only thing that’s regimented is I have to wake up before the sun gets up, and I have my two hours alone when no one else is up and the house is quiet.”

      Mental Preparation

      In the morning, Johnson takes some time for himself. He really appreciates this part of the day for clearing his mind, thinking things through, and figuring out what to do. 

      “Getting that hard work in as early as possible to get my day started off on the right foot, mentally and physically.”

      Early Morning Cardio

      After having his coffee, he gets into his cardio workout. Whether jogging or on the elliptical, he sticks to this 30 to 50-minute routine without fail.

      Breakfast

      Nutrition is really important in his daily routine. For breakfast, he keeps it simple with lean protein and some complex carbs to help him recover after cardio. His usual meals are steak, egg whites, oatmeal, broccoli, and casein protein to power his muscles.

      Iron Paradise

      After breakfast, he heads to his personal gym, the Iron Paradise, for his first weight training session. It’s packed with more than 45,000 pounds of equipment.

      “2–3 hours in the ‘Iron Paradise’ daily, hardcore, no messing around. The gym has become my sanctuary and therapy all in one.”

      His morning routine shows how serious he is about his mental and physical shape. This habit is super important to him and sets the tone for the day.

    • Dwayne ‘The Rock’ Johnson's Workouts

      Dwayne ‘The Rock’ Johnson’s Workouts

      After some morning cardio and breakfast, he gets into heavy weight training to kick off his day.

      • Fitness Focus: He lifts weights daily during his workouts, targeting different muscle groups.
      • Iron Paradise: He calls his gym Iron Paradise. It’s a portable gym with around 45,000 pounds of equipment that his crew sets up wherever he goes.
      • Training Schedule: In an Instagram post, he shared that he spends “2-3 hours in the ‘Iron Paradise’ daily, hardcore no messing around. The gym has become his happy place and a form of therapy. Now, he breaks up his workouts into six parts, focusing on the Back, Chest, Arms/Abs, Shoulders, and legs. One day, he just does whatever he feels like.
      • Nutrition Schedule: He plans his meals to make sure he gets enough protein for bodybuilding. He eats about 5–7 meals daily and takes some casein protein to help recover and maintain his size. He still pumps his body with intense workouts. Dwayne has also started focusing on pre-hab exercises to avoid injury from all the intensity.

      “2-3 hours in the ‘Iron Paradise’ daily, hardcore, no messing around. The gym has become my sanctuary and therapy all in one.”

    • Lift Heavy, Stay Sharp With These Supplements

      Lift Heavy, Stay Sharp With These Supplements

      Dwayne “The Rock” Johnson follows a routine based on hard work and discipline. He gets up early to lift weights or spends long days filming, keeping himself physically and mentally in top shape. The right supplements can help you maintain the lasting energy.

      • Vitamin B6: This vitamin is important for breaking down proteins and generating energy. It also helps with muscle growth, supports the immune system, and can lift one’s mood, essential for anyone who trains hard, like The Rock.
      • Magnesium Citrate: This form of magnesium is easy for your body to absorb and helps your muscles relax, keeps your nerves firing correctly, and aids in recovery after workouts. It can help stop cramps and fatigue, letting you power through intense sessions.
      • Magnesium Oxide: This one’s great for stronger bones and helps your body use energy. It also helps balance your electrolytes, which is important when you sweat a lot during tough workouts.
      • Phosphatidylserine: This supplement helps improve memory, focus, and stress management. It is useful for staying sharp, whether working out or in a high-pressure job.
      • Lutein & Zeaxanthin: These are antioxidants that help keep your eyes healthy and clear, especially if you spend a lot of time in front of screens or under bright lights.
    • projects

      Project Prioritization

      One thing that stands out about Dwayne Johnson is how he plans his days. He’s got a lot going on with acting, his company, and all those deals he does. He keeps it all on track by staying organized and knowing what’s most important.

      • Thoughtful Planning: He makes a point to plan his day. That way, he juggles work and acting.
      • Multi-Faceted Career: He’s in movies, runs a business, and does ads. He has to plan carefully to make it all work.
      • Effective Delegation: People have noticed he’s good at giving tasks to his team.
      • Peak Performance: He eats around 4,000 calories a day to keep up with his busy career and stay in good shape, both physically and creatively.

      “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

    • Lunch Routine

      12:00 PM

      Lunch Routine 

      Lunchtime is super important for The Rock. It’s how he keeps his energy up for all those crazy workouts and busy work life.

      • Midday Meal: Usually, he eats lunch around noon, depending on his filming schedule.
      • Nutritional Focus: He uses lean protein, complex carbs, and veggies. Think chicken, fish, rice, sweet potatoes, and some greens.
      • Consistency: He loves his food. He will eat the same thing for weeks, even months, to meet his fitness goals.
      • Prepped Meals: Everything is measured and made beforehand, so he gets the right nutrients to crush those tough workouts.

      “I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”

      His lunch shows how serious he is about eating right, so he has the energy to stay on top of his game all day long.

    • Time for Work

      1:00 PM

      Time for Work

      After his morning workout and lunch, Johnson gets down to work. This usually means long hours on set or running his production company, Seven Bucks Productions. He stays energized and focused whether he’s shooting scenes or in meetings.

      • Filming: He can spend up to 10–12 hours filming, depending on the project. He’s serious about his work and always performs well, even when it’s tough.
      • Work: When not filming, he manages schedules, works with his team, or deals with brand partners.
      • Staying Energized: He sticks to his planned meals and drinks a lot of water to keep his energy up during these long days.

      “I’m able to work 10, 12, 14 hours if I know that I’ve centered and anchored my day in the beginning.”

      Johnson stays focused and disciplined, even when juggling tough projects or leading teams. His work ethic is strong, just like his workouts—always on point and looking ahead.

    • Snack Time

      4:00 PM

      Snack Time – (Protein Shake; Rice Cakes)

      Johnson likes a protein snack to recharge him after long work days or afternoon exercise. It helps him get better faster and keeps his energy up all day.

      • Protein Shake Recipe: His usual shake has 65–70 grams of protein powder, carbohydrate powder, a whole apple, electrolytes, creatine, water, and ice.
      • Rice Cakes: He eats this with rice cakes for fast, healthy carbs that help his body store energy.
      • Why Nutrition Matters: He says eating after working out is super important so your muscles can recover and receive the necessary nutrients.

      “Don’t overlook the importance of getting in your protein/carb/sugar immediately after your workout.”

      It shows that small habits can lead to great results over time.

    • Dinner Table

      6:00 PM

      Dinner (Grilled Fish & Vegetables)

      Dinner is another meal planned to help him reach his fitness goals. Usually, it’s lean protein and veggies full of good stuff.

      • What He Eats: Grilled fish (like cod or salmon), steamed veggies (broccoli or asparagus), and maybe some quinoa or sweet potatoes.
      • Hydration: He keeps drinking water all evening to stay hydrated. He drinks about 2.5–3 gallons of water each day.

      Quality Time with Family

      Johnson prioritizes family even when he’s busy. He believes in making great memories with his girls.

      • 7:30 PM is family time: He loves hanging out with Jasmine (7) and Tiana Gia (4). He lets them put makeup on him and does whatever they want. He also advises Simone (21) about her WWE career, but he lets her do her own thing, too.

      “Being a father to my little girls is the most important thing in my life. To raise them and always be there during these critical years in their life.”

      Evenings are all about bouncing back physically and connecting emotionally. He understands that being strong isn’t just about how fit you are; it’s also about being there for others.

    • Time for Social Media

      9:30 PM

      Time for Social Media

      He spends time on social media, such as Instagram, talking to fans and sharing what’s up with him.

      • Talking to Fans: He often posts stuff to get people going, shows behind-the-scenes looks from sets, or posts funny videos of his daughters.
      • Brand Building: Social media helps him promote his businesses like Zoa Energy Drink and Teremana Tequila.

      “Social media’s my way of staying connected to the people who’ve always supported me.”

       

    • Sleep Routine

      11 PM

      Time for Bed

      Johnson tries to get to bed by 11 PM, but sometimes work keeps him up until midnight. Even though he only gets three to five hours of sleep, he says he wakes up feeling good because he sticks to his routine.

      • Relaxing Before Sleep: Before bed, he looks over his plans for the next day or just chills out and thinks.
      • Sleep: He doesn’t sleep much, but he makes it work by starting his day with workouts and eating consistently.

      “I don’t usually start feeling tired until around 11 PM. I turn in anywhere from 10 PM to midnight depending on the demands of the day.”

      Dwayne “The Rock” Johnson’s Sleep Routine

      He doesn’t sleep like most people. This shows how hard he works and how much he wants to get done. Although he sleeps less than most, he makes his schedule work so he can still do his best in his job, his fitness, and his personal life.

      • Limited Sleep Hours: He usually gets three to five hours of sleep a night, while most grown-ups need seven to nine hours. He’s in bed around midnight and up at 3:30- 4:00 AM, and he likes to get up early more than sleep in.
      • Sacrificing Sleep: He will often cut back on sleep to have some quiet time before the day gets crazy. He likes to plan, meditate, and work out in the early morning hours.

      “I often sacrifice two hours of sleep just so I can have the quiet two hours that I need before the whole house wakes up, including the animals.”

      Even if Johnson doesn’t get much sleep, he stays mentally and physically on top of things. It seems like having a good routine and a purpose makes up for not getting enough rest.

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Deepak Chopra’s Meditation Routine

How He Stays Calm and Focused

Deepak Chopra is known for his focus on mindfulness and inner peace. His daily routine includes regular meditation sessions that support mental clarity, emotional balance, and better sleep. From starting the day with a quiet morning meditation to using sleep meditation practices at night, he follows a consistent approach that helps him stay calm and focused. He also includes yoga and guided meditation as part of his overall wellness routine. This article will go over the Deepak Chopra meditation routine, including his morning habits, evening practices, and how he uses meditation to support his health.

Optimized For:

  • Anti-Aging
  • Meditation
  • Mindfulness
  • Wellness
  • Published: May 2, 2025
  • Last Updated: May 9, 2025
    • An alarm clock to represent the start of Deepak Chopra's meditation routine

      Waking Up with Intention

      Starting the day with calm awareness is one of the quiet strengths of Deepak Chopra’s meditation routine. Instead of rushing into activity, he begins his mornings by creating space for silence, presence, and mindfulness. This early morning stillness helps set a peaceful tone for the rest of the day.

      • Wake-up time: He typically gets up between 5–6 a.m., allowing his body to follow a steady rhythm rooted in rest and consistency.
      • Sleep foundation: A full night’s rest—usually around 8 hours—is essential to his energy levels and the quality of his morning meditation sessions.
      • No harsh alarms: He prefers waking up naturally without an alarm. On days he needs a nudge, he recommends soothing music or a mantra instead of loud tones.
      • Internal awareness: Instead of jumping out of bed, he spends about 30 minutes lying still, observing his thoughts and physical sensations. This gentle start supports his connection to presence and awareness.
      • Silent stillness: This quiet time helps him shift from sleep into mindfulness, acting as a soft prelude to a deeper guided meditation or morning breathwork.
      • Early morning calm: He values these moments of silence before the world gets busy, making it easier to ease into healing meditation or yoga.

      These slow and mindful mornings create the right mindset for his meditation and yoga practices. It’s a small shift that turns waking up into a peaceful ritual, not just a routine.

      Sleep is the best and most efficient way to keep your energy maxed out.

    • Deepak Chopra starting his morning meditation routine

      Morning Meditation Routine

      The quiet of the early morning can shape the mood for the rest of the day. For Chopra, these hours are set aside to connect with stillness, create mental clarity, and settle into deeper awareness before the world picks up speed.

      • Early start: After lying in stillness upon waking, he begins meditating around 5:30 or 6 a.m., using the morning’s calm to his advantage.
      • Long sessions: His daily practice stretches up to 90 minutes or even two hours, showing how deeply ingrained meditation is in his lifestyle.
      • Mindfulness-based approach: He begins with awareness of breath and body, allowing thoughts to pass without judgment.
      • Daily focus: A short moment is spent setting an intention—often a simple word or idea to guide the day ahead.
      • Mantra repetition: He silently repeats a Sanskrit mantra, which helps quiet mental activity and shift into a deeper state.
      • Primordial Sound Meditation: This method, developed over time, uses personal mantras based on birth details to access stillness.
      • TM influence: His early practice was shaped by Transcendental Meditation, which helped him manage stress and focus on personal growth.
      • Supportive tools: For those looking to build a consistent habit, apps like Yoga Wake Up offer guided audio sessions to start the day with intention—even from bed.

      This quiet, mindful practice isn’t about strict rules—it’s about creating space each morning to pause, breathe, and realign. Over time, it becomes a grounding rhythm that supports the rest of the day.

      I wake up early and meditate for an hour. Meditation is a progressive quieting of the mind until you get to the source of the mind, which is pure consciousness.

    • Closeup of Deepak Chopra holding a candle

      Benefits of Morning Meditation

      Meditation first thing in the morning isn’t just about silence—it’s about creating a steady mindset before the demands of the day take over. He often points to this time as one of the most impactful parts of his daily rhythm.

      • Balanced start to the day: Beginning with meditation helps create a calmer mental state before external stressors appear. He believes this sets the emotional tone for the day, allowing him to stay grounded and less reactive, even during busy periods.
      • Mind-body alignment: Meditating at dawn helps synchronize the mind and body with natural rhythms like sunrise and circadian cycles. According to Deepak Chopra, tuning into these patterns supports better mental clarity, digestion, and energy regulation throughout the day.
      • Stress management: He often explains that stress comes from how the mind perceives threats. Morning meditation helps reframe those thoughts before they spiral, keeping both emotional responses and physical symptoms—like tension or fatigue—in check.
      • Improved immune support: Daily practice helps calm the nervous system, which in turn supports better immune function. Chopra connects lower stress levels with reduced inflammation, fewer health disruptions, and improved overall well-being.
      • Mental clarity: Meditating in the early hours creates mental space before distractions set in. He often attributes his ability to write, teach, and make thoughtful decisions to the sense of clear-headedness he builds during this quiet time.
      • Increased energy: After his meditation, he regularly reports feeling energized and focused. He attributes this not just to the practice itself, but to how it builds on a full night of rest. This combination gives him what he calls a “10 out of 10” energy rating.
      • Daily consistency: He emphasizes that it’s not about sitting for hours—what matters most is showing up daily. A short session of the Deepak Chopra morning meditation can be just as effective if it’s done regularly and with intention.
      • Suggested practice: For those just starting, he often recommends meditating for 20–30 minutes in the morning and again later in the day. This twice-a-day rhythm, similar to his own earlier Transcendental Meditation schedule, can lead to noticeable shifts in mood and focus.

      Morning meditation can feel small in the moment, but over time, it builds a sense of control and calm that supports everything else—from how you think to how you rest at night. It’s a quiet commitment that pays off daily.

      The main benefit of rising early is that you align your biorhythms with the rhythms of nature

    • Deepak Chopra using tools in outdoor for his meditation routine

      Morning Meditation Tools

      Preparing the mind for meditation often starts with preparing the space. He believes the surroundings should help the mind quiet down, not add more to think about. His approach focuses on simplicity, stillness, and small rituals that make the transition from sleep into mindfulness smoother.

      • Quiet setting: He prefers a silent environment with little to no external noise. Rather than using music, he relies on stillness, allowing thoughts to settle without distraction.
      • Natural background sounds: In his personal practice, he meditates in silence or with faint ambient sounds like birds or wind, but avoids melodic tracks that can stimulate the brain. For those new to the practice, his guided meditation sessions may include gentle sounds like soft rain or ocean waves to create a calm atmosphere.
      • Home-based routine: Most of his morning meditation takes place at home, where he creates a space that feels calm and grounded without needing special decor or tools.
      • Preparation rituals: Before sitting to meditate, he suggests brushing teeth and taking a warm shower to help signal wakefulness and move fully out of sleep mode.
      • Ayurvedic practices: Simple rituals like a light oil massage and warm lemon water are part of his morning routine. These small steps energize the body and are commonly part of Ayurvedic self-care traditions he often supports.
      • Body readiness: By the time he begins, his body is fully awake, and he’s already in a calm headspace.
      • For new practitioners: If silence feels challenging, beginner-friendly tools like Headspace or Mindfulness offer light, guided sessions that ease users into meditation while they’re still in bed—serving as a practical entry point for building consistency.

      While his personal style keeps things simple, his broader teachings show that the most helpful meditation tools are the ones that make it easier to sit with stillness. A calm space, a quiet mind, and a steady routine often matter more than any physical object.

      If you meditate while listening to music you are not really giving your mind a clear message about what you want it to do,

    • Deepak Chopra focusing on morning yoga

      Late Morning Yoga

      After quieting the mind through meditation, he shifts his focus to waking up the body. Yoga, for him, isn’t just physical movement—it’s an essential part of staying mentally and physically clear as the day begins.

      • Daily practice: Yoga has been part of his routine since his teenage years. It remains a steady habit that supports his overall well-being, alongside practices like meditation and mindful eating.
      • Hatha-style sessions: His practice often centers around Hatha yoga, which focuses on slow, steady postures and breath awareness. These sessions help stretch the body gently and improve balance.
      • Time commitment: He often spends up to two hours each morning on yoga and breathing exercises. It’s a significant part of his morning routine and one he rarely skips.
      • Breathwork (Pranayama): Alongside movement, he includes breathing techniques to increase energy, calm the nervous system, and prepare his body for the day’s work.
      • Consistency on busy days: Even when traveling or working long hours, he still fits in at least some stretching or breathwork to stay connected to his practice.
      • Working with a teacher: Twice a week, he takes yoga classes with a teacher to deepen his practice and learn new postures or methods.
      • Yoga as moving meditation: Each pose is performed with presence and awareness. His yoga sessions often feel like an extension of his meditation—focused, calm, and grounded.
      • Physical and mental benefits: He credits his regular yoga practice with keeping him physically flexible, mentally relaxed, and youthful, even into his seventies.

      Yoga in the morning doesn’t just prepare him for the day—it helps maintain long-term energy and clarity. Combined with meditation, this part of his routine plays a major role in the balance and strength he carries into daily life.

      My routine starts at either 5 or 6 in the morning… I do two hours of yoga and pranayama, and then I meditate for another hour, so it takes me three hours to do my routine. I practice yoga for at least one hour every day. I haven’t missed a day of yoga for as long as I can remember

    • Breathe written on an LED light

      Pranayama (Breathwork)

      Breath is often overlooked, but for Chopra, it’s one of the most accessible tools for mental clarity and emotional balance. He doesn’t treat breathing as background noise—it becomes a conscious practice that helps center him throughout the day.

      • Part of his morning flow: Pranayama is typically practiced after meditation and alongside yoga postures as part of his extended Deepak Chopra morning routine.
      • Focus on balance: One technique he uses is Nadi Shodhana, or alternate-nostril breathing. It’s known for calming the mind and balancing both sides of the nervous system.
      • Energy-boosting breath: He also practices Kapalabhati, a short, forceful exhalation technique that helps energize the body and clear the sinuses—ideal for waking up fully after meditation.
      • Simple but powerful: While he hasn’t detailed every breathwork exercise in his personal routine, he regularly recommends simple practices that anyone can learn to help manage stress.
      • Breath awareness throughout the day: Even outside his formal sessions, he uses conscious breathing to pause and recentre—especially during long meetings or moments of tension.
      • Enhancing meditation: These breathing exercises help prepare the mind and body for deeper stillness.
      • Mental focus and clarity: Controlled breathing activates the body’s relaxation response, making it easier to stay calm, alert, and clear-headed.
      • Physical effects: Regular breathwork improves oxygen flow, supports cardiovascular health, and contributes to the light, energized feeling that carries into the rest of his day.

      Breathwork doesn’t require a mat, gear, or a quiet room—it just needs a few minutes of attention. As he teaches, a few mindful breaths in the morning can create a ripple effect of calm and awareness throughout the day.

      As I’ve grown older, I’ve taken more time to do yoga and pranayama and exercise, and I work less than I used to.

    • Closeup of supplements to improve meditation

      Supplements to Support Meditation

      Deepak Chopra’s meditation routine is grounded in stillness, breath, and consistent daily practice. For those building a similar habit or looking to deepen their focus, certain supplements may support relaxation, reduce stress, and improve mental clarity—especially when combined with a steady meditation practice.

      • Ashwagandha: A well-known adaptogen that helps regulate cortisol levels and ease stress. Regular use may support emotional balance, making it easier to settle into stillness without feeling overwhelmed.

      • Magnesium Glycinate: This calming mineral is especially useful for people who hold physical tension. It supports muscle relaxation and nervous system calm, which can improve posture comfort and mental quiet during meditation.

      • Rhodiola Rosea: A natural energy and focus booster that helps reduce fatigue without overstimulation. Ideal for people who feel mentally drained before practice or want more clarity during longer sessions.

      • Magnesium L-Threonate: Known for its ability to cross the blood-brain barrier, this form of magnesium may support cognitive function and clarity. It’s useful when your meditation practice requires deeper focus or reflection.

      • L-Theanine: Found naturally in green tea, L-Theanine promotes a calm but alert mental state. It’s particularly helpful for reducing anxious thoughts while maintaining mental sharpness during breathwork or intention-setting.

      • GABA (Gamma-Aminobutyric Acid): A naturally occurring neurotransmitter that promotes relaxation and lowers nervous system activity. GABA may be especially effective before sleep meditation or evening wind-down sessions.

      • Phosphatidylserine: This brain-supporting compound helps regulate cortisol and may reduce the impact of daily stress on the mind. It can support emotional stability and sharper focus, particularly helpful for guided sessions or mindful inquiry.

      While Chopra’s approach emphasizes meditation through consistent practice and presence, these supplements can be thoughtful additions for those looking to support their mental stillness and overall routine.

    • Deepak Chopra's morning coffee

      Morning Coffee Ritual

      After deep stillness and mindful movement, the next part of his morning is surprisingly familiar: enjoying a few cups of coffee. But this isn’t about rushing through a mug on the go—it’s about slowing down and taking pleasure in a small daily habit.

      • A daily favorite: Once meditation and yoga are complete, he enjoys up to three cups of black coffee before noon. It’s a ritual that brings both joy and energy to his mornings.
      • More than caffeine: He doesn’t drink coffee just to feel awake. He often points to research highlighting its antioxidant content and potential health benefits—especially for the brain and long-term cognitive health.
      • Focus on quality: He avoids decaf and prefers regular, black coffee without sweeteners or milk. His goal is to keep the drink simple and close to its natural state.
      • Mindful sipping: He treats coffee time as another mindful moment. This becomes a chance to stay grounded while enjoying something he genuinely likes.
      • Shared morning ritual: He often sits down with his wife during this time, using it to chat, reflect, or gently plan the rest of the day. It’s a pause before work begins.
      • Balanced approach: This simple habit—paired with stillness, breath, and movement—rounds out a routine that blends mindfulness with everyday pleasures.
      • Coffee alternatives: Some people prefer starting their day with AG1, a greens supplement packed with vitamins and minerals, or Yerba Mate, a plant-based drink that offers gentle caffeine and antioxidants. Both can support morning energy in a different way from coffee.

      In Chopra’s world, even a cup of coffee becomes an intentional act. It’s not separate from wellness—it’s part of it, grounding him in the present before the day picks up speed.

    • Deepak Chopra starting his work routine in a peaceful office

      Starting the Workday Mindfully

      Work doesn’t have to begin in a rush. Deepak Chopra’s transition from morning self-care to focused activity is slow and intentional. After several hours spent nourishing his mind and body, he approaches work with clarity—not urgency.

      • Late start by design: His workday usually begins around 10:30 or 11 a.m., giving him several hours beforehand for Deepak Chopra meditation, yoga, breathwork, and reflection.
      • Short work window: He typically works from late morning until 5 p.m., which helps maintain a sense of balance while still allowing time for writing, meetings, and creative work.
      • Mindful structure: Instead of filling every hour, he keeps his schedule light. Chopra believes that fewer hours filled with focus and calm are more effective than a packed calendar.
      • Listening to the body: He adjusts his work based on how he feels. If he’s full of ideas, he might spend time writing; if he’s low on energy, he’ll pause or stretch.
      • No evening work: Unlike earlier in his career, he avoids working at night or on weekends. This boundary supports better rest and leaves room for sleep meditation or family time.
      • Writing as a daily goal: On most days, he tries to write for an hour. It’s a creative habit that flows naturally from his morning stillness and mental clarity.
      • Presence over pressure: Whatever the task—giving a lecture, recording a podcast, or answering emails—he aims to stay relaxed and fully present.
      • Midday resets: Between tasks, he often takes small breaks for breathing, walking, or brief silence—mini practices that help him stay refreshed and focused.

      Instead of letting work set the tone, he lets his state of mind guide his approach. The result is a workday that feels intentional, grounded, and supported by the rhythm of his morning practices.

    • Deepak Chopra starting mindful breathing

      Mindful Pauses and Breathing

      Staying present isn’t limited to long sessions of meditation. He believes that mindfulness can show up in the small moments—right between emails, before a meeting, or even during a walk. These quick check-ins help him carry a sense of calm throughout the day.

      • Short breathing breaks: He often takes a minute or two during the day to focus on his breath. Deep belly breathing or a few rounds of alternate-nostril breathing help bring his attention back to the present.
      • Total meditation: He teaches that meditation doesn’t have to be limited to the morning. He encourages a mindset of being meditative throughout the day—something he refers to as “total meditation.”
      • Gratitude check-ins: He might take a brief moment to appreciate something around him—his breath, his work, or the people in his life. These pauses help shift attention from stress to calm.
      • Posture and stillness: Even during work, he might close his eyes for a few seconds, sit up straight, and relax his shoulders. These tiny shifts bring awareness back to the body.
      • Re-centering between tasks: Instead of jumping from one task to another, he uses mindful breathing as a reset. This helps maintain the clarity and calm gained from his morning meditation.
      • Prioritizing being over doing: He often repeats the idea that presence matters more than productivity. These pauses help him act from a calmer, more grounded place.
      • Support for healing: Even in the middle of the day, breathwork and quiet reflection act as tools that support his larger practices like healing meditation or yoga.

      These short pauses don’t take much time—but they keep the day from becoming overwhelming. By weaving moments of stillness into his routine, he brings mindfulness into everything he does.

    • A yoga mat for Deepak Chopra's afternoon meditation

      Afternoon Meditation

      As the day winds down, the body and mind often carry a quiet build-up of tension. He sees this time as an opportunity—not to push through—but to pause and reconnect. His afternoon approach to meditation reflects a balance between daily structure and personal rhythm.

      • Past afternoon routine: For many years, he would meditate again around 5 p.m. This second session, usually 20–30 minutes, helped him release stress from the workday and mentally transition into the evening.
      • Preferred meditation timing: He has often advised others to meditate twice a day—once in the early morning and again in the late afternoon before dinner—as a reliable structure for maintaining mental clarity.
      • Shift to evening meditation: In his current routine, he has adjusted the second session to take place later, often around 8:30 p.m., after a light walk and an early dinner. This timing supports deep rest and better sleep quality.
      • Maintaining consistency: Even on busy days, he makes time for a quiet moment. A five-minute walk, a few conscious breaths, or a short guided meditation on his phone can serve as a substitute when needed.
      • Tech-supported mindfulness: While he prefers silent meditation, he acknowledges the value of tools like meditation apps. His own meditation app offers structured sessions and daily wellness check-ins, which he encourages for those looking to build a habit.
      • Flexible practice: If a full session isn’t possible, he might use brief check-ins throughout the afternoon. These pauses help reset focus, prevent burnout, and maintain the sense of “being” developed in his daily meditation routine.
      • Stress prevention, not just relief: He believes afternoon meditation is less about fixing stress and more about staying ahead of it. These pauses act as buffers against the constant demands of daily life.
      • Entering the evening grounded: By the time dinner arrives, he often feels mentally clear and physically relaxed. This makes room for gratitude and calmness instead of exhaustion.

      Rather than letting the day carry him to the finish line, he uses meditation to return to stillness before the evening. It’s a way to close the loop—bringing presence back into focus, just as it was at the start of the day.

    • Deepak Chopra starting his sunset exercise routine

      Sunset Exercise

      Evenings offer a chance to disconnect from the pace of the day. For Chopra, this is when movement becomes a quiet ritual. His walks are not just for fitness—they help him reset, reflect, and enjoy time with loved ones in a peaceful setting.

      • Post-work transition: Around 5 p.m., he wraps up his work and shifts into a slower pace with a long walk, often joined by his wife or family.
      • Daily light movement: These walks are relaxed and intentional. They provide gentle exercise and help clear the mental clutter that builds during a busy afternoon.
      • Sunday strolls: On weekends, especially Sundays, he might walk for 5 to 10 miles through the city. These outings give him time for deeper conversation, nature, and simple presence.
      • Mindful walking: Rather than walking just for steps, he stays present—focusing on his breath, each step, and what’s around him. It’s a form of moving mindfulness.
      • Nature connection: Whenever possible, he walks through parks or green areas. He believes time in nature supports emotional well-being and enhances spiritual awareness.
      • Physical health support: Daily walking contributes to his overall energy and mobility, helping him maintain long-term health as part of his broader wellness practices.
      • Mental wind-down: These walks help him shift out of the active mindset built during the day. By the end, he feels mentally lighter and more at ease.
      • Part of a larger rhythm: Along with his yoga routine and breathwork, evening walking rounds out the day with mindful movement.

      Evening walks are a daily ritual that blend connection, presence, and light exercise. They serve as a natural way to transition into rest while staying grounded in the moment.

      At 5 in the evening, I stop working and go for a walk. I walk about five miles a day in New York City.

    • Deepak Chopra's dinner

      Early, Light Dinner

      Evening meals aren’t just about food for Chopra—they’re a continuation of his mindful lifestyle. After a long walk and time to wind down, he eats in a way that supports restful sleep, calm digestion, and clear thinking into the night.

      • Dinner timing: He typically eats around 6:00 or 6:30 p.m., leaving enough time for digestion before his evening meditation or bedtime.
      • Light and simple meals: Dinner often consists of soup, salad, or other easy-to-digest plant-based foods. Heavy meals are avoided to prevent sluggishness or sleep disruption.
      • Ayurvedic principles: His approach to eating in the evening is based on traditional Ayurvedic teachings, which recommend lighter meals at night to support better rest and energy flow.
      • Connection to meditation: By keeping his stomach light, he avoids discomfort during evening reflection or sleep meditation. A calm digestive system helps him stay focused and at ease.
      • Consistent routine: Just like his morning routine, his dinner habits stay mostly the same each day—simple, nourishing, and intentional.
      • Balanced nutrition: While his lunch and breakfast may include heartier foods like lentils, rice, or fruit, his dinner is meant to ease the body into rest, not weigh it down.
      • Support for better sleep: Eating early and lightly helps promote quality sleep and smoother transitions into nighttime practices, such as guided meditation or deep breathing.
      • Mindful eating: Dinner isn’t rushed. He takes time to eat slowly and with awareness, treating it as another form of mindfulness that complements his broader wellness practices.

      This small but steady habit supports both his physical health and his mental clarity. With less to digest, he ends the day with more energy for reflection, rest, and peaceful sleep.

      I usually don’t eat after 6 p.m. I eat before sunset.

    • Deepak Chopra starting his evening meditation routine

      Nightly Meditation

      Evenings offer a final opportunity to slow down and let go of the day’s energy. This quiet time is sacred for Deepak Chopra as it’s a chance to reconnect with stillness, reflect on the day, and prepare the mind for deep rest.

      • Evening meditation time: Around 8:30 p.m., when the house is quiet and the workday is fully behind him, he begins his second meditation of the day.
      • Shorter and gentler: Compared to the longer Deepak Chopra morning meditation, this evening session tends to be shorter—often 20 to 30 minutes—and has a more calming tone.
      • Style of practice: Sometimes it’s silent mantra meditation, and other times he may use a guided meditation designed to ease the mind before bed.
      • Entry into rest: This meditation often serves as a conscious step into stillness, setting the stage for sleep without rushing straight into bed.
      • Gratitude practice: Before or after his meditation, he spends time reflecting on what he’s thankful for—often writing in a gratitude journal or mentally listing moments of joy, learning, or love.
      • Occasional night yoga: On days with more free time, he might add a short restorative yoga session to release any leftover tension and complement his yoga routine.
      • Support for restful sleep: These practices help quiet his thoughts, making it easier to move into sleep meditation or gentle rest with clarity and peace.

      Nightly meditation is less about structure and more about softness. It helps him end the day in calm awareness—grateful, present, and ready to rest.

    • A peaceful sleep environment for Deepak Chopra

      Preparing For Rest

      As night approaches, Deepak Chopra doesn’t abruptly stop his day—he eases into rest with care. His nightly wind-down is the final phase of a routine built around presence, intention, and calm. It’s not just about sleep—it’s about how you arrive there.

      • Bedtime routine: He usually goes to bed by 9 or 9:30 p.m., creating a consistent rhythm that supports natural sleep patterns and mental stillness.
      • Avoiding stimulation: Evenings are free from heavy thinking or distractions—he avoids late-night work or intense shows, making space for reflection instead.
      • Body-scan meditation: If his mind is restless, he might use gentle techniques like mindful breathing or body-scanning to relax each part of the body before sleep.
      • Evening reflection: Gratitude journaling is often part of his nightly habit. Writing down moments of appreciation adds emotional peace and helps him shift away from mental noise.
      • Deep self-inquiry: He sometimes reflects on deeper personal questions—like how he acted during the day or what values guided his choices.
      • Monitoring sleep: While his practice is rooted in ancient traditions, he’s also open to modern tools like sleep trackers to review how well his rest supports overall wellness.

      By the time his head touches the pillow, there’s nothing left unresolved—no buzzing thoughts or lingering tension. Instead, rest comes naturally, supported by everything he’s done throughout the day to stay centered and calm.

    • Tools representing the Deepak Chopra meditation evolution

      Deepak Chopra Meditation Evolution

      The way Deepak Chopra meditates today wasn’t built overnight. His practice has grown gradually—shaped by decades of personal change, professional demands, and a deeper understanding of mind-body wellness. From short mantra sessions to long spiritual mornings, his approach has matured over time.

      • Early habits: In the 1970s and early 80s, he lived a high-stress life as a physician—relying on caffeine and cigarettes, with little time for self-care.
      • Introduction to meditation: At age 38, he learned Transcendental Meditation as a way to manage stress. Starting with two 20-minute sessions per day helped him replace harmful habits with calm and clarity.
      • Adding structure: In the late 1980s, he began incorporating Ayurvedic practices—eating better, waking earlier, and including light yoga into his daily rhythm.
      • Developing his own method: In the mid-1990s, he created Primordial Sound Meditation and began practicing it regularly, building his day around silent, mantra-based sessions.
      • Growth in duration: By the 2000s, he increased his meditation time, sometimes sitting for an hour in the morning, followed by movement like yoga or a walk—forming the foundation of the Deepak Chopra morning routine many recognize today.
      • From cardio to calm: While he used to jog earlier in life, over time he shifted to gentler practices like walking and yoga, blending movement with mindfulness.
      • Encouraging others: He has long emphasized that meditation doesn’t need to be long or perfect—just consistent. “If you’re too busy to meditate for 20 minutes, meditate for an hour,” he once joked, reinforcing its value.
      • New tools and tech: During the 2010s, he added gratitude journaling and began experimenting with wellness tech—creating apps, trying biofeedback, and offering guided meditation through digital platforms.
      • Stronger nighttime routine: Over the years, he began adding evening practices like sleep meditation and self-reflection to support deeper rest and inner balance.
      • Current daily rhythm: Now in his 70s, his schedule includes nearly three hours of morning practice—blending meditation, pranayama, and yoga—with shorter evening sessions to complete the day.
      • Staying rooted: While the tools and timing have shifted, the foundation of his practice remains the same: meditate twice a day, move the body, eat mindfully, sleep well, and keep the heart open to gratitude.

      Deepak Chopra’s routine continues to reflect what he teaches—that meditation is not fixed, but grows alongside us. From his earliest days of stress relief to a deeply spiritual lifestyle, his practice shows how self-awareness and consistency can shape a more peaceful life at any stage.

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Dr William Li’s Daily Schedule

Dr. William Li is a forward-thinking doctor and scientist who believes in using food to combat disease rather than relying only on medications. He's an expert in angiogenesis, spending his time on research and taking care of patients, all while sticking to healthy habits.

Optimized For:

  • Diet
  • Empowerment
  • Health
  • Wellness
  • Published: May 2, 2025
  • Last Updated: May 2, 2025
    • Morning Routine

      6:15 AM

      Morning Routine

      Dr. William Li starts his day by kicking his body’s natural defence systems into gear. As a doctor who believes in using food as medicine, he has a specific morning routine that helps with cell repair, boosts his mental sharpness, and gets his body ready to heal at its best.

      • Wake-Up: Dr. Li gets out of bed right away to avoid feeling groggy. He believes it’s important to start the day feeling clear-headed and energized.  
      • Hydration Plan: He starts his morning by drinking water, coffee, or tea to stay hydrated. He doesn’t focus on warm lemon water or adding any special minerals.  
      • Morning Tasks: Once he’s up, Dr. Li spends about an hour showering, dressing, and getting ready for the day. He might check his emails, read a book, or walk outside during this time.

      “The brain is about 75% water, and staying hydrated is essential for maintaining cognitive function.”

      Extended Fasting Window

      • Delayed Breakfast: He pushes back breakfast to extend his overnight fast, like stopping eating at 8 PM and waiting until 7 AM or later to eat again.
      • Skips breakfast entirely: On hectic days, he skips breakfast and just grabs a few unsalted nuts, such as walnuts or almonds, for fibre and healthy fats.

      Dr. Li skips breakfast sometimes to give his body a chance to reset and recover. It helps keep his metabolism steady and supports his overall health.

      Breakfast (When Consumed)

      Dr. Li starts his day with a healthy breakfast packed with nutrients. He focuses on foods rich in polyphenols to help reduce stress and support his gut health, and he drinks black coffee to boost his metabolism.

      • Polyphenol-rich foods: Berries like strawberries and blackberries are packed with anthocyanins and ellagic acid. Sourdough toast with Lactobacillus reuteri is great for gut health, and Kiwi or other fruits that protect your DNA.

      Post-Breakfast – Professional and Cognitive Focus

      He dives into deep work sessions focused on research and public education.

      Dr Li analyzes clinical trials, writes about food-as-medicine principles, and manages emails efficiently to minimize distractions.

      • Research and Writing: Dr. Li conducts medical research, studies clinical trials, and writes books, such as “Eat to Beat Disease.”
      • Patient Consultations: Examines case studies to link research with real-world health outcomes.
      • Email Management: Takes 20 minutes to sort through important emails.

      This is when Dr. Li focuses on writing, researching, and caring for patients. He uses his clear mind to advance his “food as medicine” mission.

    • Morning Time

      10:00 AM

      Mid-Morning Hydration & Movement

      After working a bit, Dr. Li likes to refresh himself by drinking water and doing light stretches. He makes green tea because it has some good health benefits, and then takes a quick walk to get his blood flowing and clear his mind.

      • Hydration: Dr. Li drinks water or green tea throughout the day to stay hydrated. He likes green tea for its catechins, which help with cell repair and metabolism.
      • Movement Breaks: To maintain circulation and mental clarity, he avoids prolonged sitting by taking short walks or engaging in light physical activity every 60 to 90 minutes.

      “Our health defences are like The Great Barrier Reef; it’s an ecosystem where everything works together.”

      Dr. Li prepares healthy meals that support inflammation and heart health. It’s a bright mix of foods meant to make you feel better from the inside.

    • Get Healthy and Stay Focused with These Supplements

      Get Healthy and Stay Focused with These Supplements

      Dr. William Li focuses on keeping his cells healthy, staying strong, and ensuring good blood flow every day. His important research in blood vessel growth and metabolism requires him to stay sharp and full of energy. With the right supplements, you can help your body defend itself, improve your brain health, and feel your best, just like him.

      • Quercetin: This is a strong antioxidant and anti-inflammatory that helps keep the immune system strong and assists with cell repair. It works well with your body to help lower stress from free radicals and support healthy aging.
      • Vitamin D3: This vitamin is important for your immune system, bone strength, and mood. It’s a key part of Dr. Li’s approach to preventing disease and maintaining a healthy metabolism.
      • Vision Support Nutrients: This supplement is designed to support your eyes, providing nutrients like lutein and zeaxanthin, which are antioxidants that specifically help protect the retina from oxidative stress
      • Vitamin K2: It works with Vitamin D3 to help manage calcium in your body, keep your arteries flexible, and maintain strong bones. It’s important for heart and bone health.
      • Beta-Alanine: This supplement helps you stay energized for longer and combat fatigue during workouts, whether you’re just getting started or working out intensely. It boosts your stamina and overall performance.
      • Sodium Bicarbonate: Sodium bicarbonate helps balance your body’s pH levels and keeps lactic acid in check, making it useful for physical activities, from daily tasks to intense workouts.

      If you want to think more clearly, move with ease, and stay strong as you age, these supplements can support your brain, immune system, and overall health, just as Dr. Li recommends.

    • Preparing Lunch

      12:00 PM

      Preparing Lunch

      Dr. Li enjoys meals that focus on vegetables, which help with inflammation and keep his blood vessels healthy. He fills his plate with leafy greens, vibrant veggies, and fish high in omega-3s, all topped off with some good olive oil.

      • Leafy greens: He includes all greens, such as spinach or kale, which are great for your health.
      • Fatty Fish: He also adds fatty fish such as sardines or mackerel for their healthy omega-3 fats and low mercury content.
      • Polyphenol-rich vegetables: To round out the meal, he adds some veggies, nuts, seeds, and an olive oil dressing to promote good gut health and help his cells.

      “The decisions we make today can have huge implications tomorrow.”

    • Post Lunch 

      1:00 PM

      Post Lunch 

      Dr. Li shares science with everyone. He reads new studies, posts on social media, and prepares for talks. His goal is to make health information easy to understand.

      • Literature Review: Check out PubMed for new studies on endothelial glycocalyx repair or how the microbiome interacts.
      • Creating Content: Writing social media posts or blog articles to make complicated science easier for everyone to understand.
      • Podcast Prep: Looking into topics for interviews, focusing on practical health tips.

      “Science is only useful if it reaches people where they live.”

    • Afternoon Snack

      3:00 PM

      Afternoon Snack

      Dr. Li eats healthy foods for energy without high blood sugar. He picks walnuts for a sleep aid, pumpkin seeds for minerals, or pomegranate seeds to fight cancer.

      • Nuts and Seeds: A handful of walnuts for some melatonin and omega-3s, or pumpkin seeds for magnesium.
      • Optional Fruits: Adds a bit of fruit like blueberries or pomegranate seeds for a nice boost.

      “Snacks are a chance to reinforce your health defenses, not undermine them.”

      His snacks are simple; they help with sleep, fight inflammation, and boost his immune system without causing a sugar crash.

    • Evening Routine

      6:00 PM

      Dinner

      Dr. Li has his biggest meal of the day, focusing on foods that aid cell repair and support overnight recovery. He usually goes for roasted veggies, lean proteins, whole grains, and a cup of herbal tea to keep inflammation down.

      • Vegetable Base: 2 cups of Brussels sprouts or heirloom tomatoes
      • Protein: oz of salmon or chicken
      • Whole Grains: ½ cup of farro or black rice
      • Herbal Tea: Chamomile or ginger

      “Dinner is where I load up on foods that repair the damage of the day”. 

    • Evening Wind-Down

      7:00 PM

      Evening Wind-Down

      After dinner, Dr. Li takes it easy with light activities to help him wind down and get a better night’s sleep. He goes for a short walk to aid digestion, reads non-fiction, and stays away from screens to help maintain his melatonin levels.

      • Light Activity: He takes a quick 10-minute walk to manage his blood sugar.
      • Reading: He reads books on longevity or history.
      • Digital Detox: Li has a strict rule of no screens an hour before bed.

      “Your evening routine sets the stage for how well your body repairs itself overnight.”

      Dr. Li likes to take calm evening walks without screens. This really helps him stay on track with his sleep schedule. These small habits make a big difference in how well he sleeps and in his overall health.

    • Bedtime Routine

      9:30 PM

      Bedtime Routine

      After winding down, Dr. Li sticks to good sleep habits to help his body and mind recover.

      He ensures his room is cool, writes down things he’s grateful for, and aims for 7 to 8 hours of sleep to keep his health in check.

      • Room Temperature: He usually sets the room temperature to 65°F (18°C).
      • Gratitude Practice: Dr Li jots down three positive things in his journal.
      • Sleep Duration: He focuses on getting enough REM and deep sleep.

      “Sleep is when your body becomes its own best doctor.”

    • Dr. Li’s Science-Backed Daily Blueprint

      The 5x5x5 Framework: Dr. Li’s Science-Backed Daily Blueprint

      5 Core Foods to Eat Daily:

      • Berries (like wild blueberries or strawberries) – 1 cup for antioxidants
      • Cruciferous veggies (like broccoli or kale) – 1.5 cups for health benefits
      • Omega-3s (such as salmon or flaxseeds) – 30g for heart health
      • Fermented foods (like kimchi or kefir) – 2 tablespoons for gut health
      • Green tea or matcha – 3 cups for extra antioxidants

      5 Daily Must-Do’s:

      • Get 10 minutes of morning sunlight within 30 minutes of waking up
      • Feed your gut with a mix of prebiotics and probiotics
      • Move your body with some walking or yoga for better blood flow
      • Set aside 90 minutes for deep focus work
      • Avoid screens after 8:30 PM

      5 Important Health Metrics He Monitors:

      • HRV (Heart Rate Variability) with a Whoop band
      • Blood sugar levels after meals with a CGM Level
      • Sleep cycles (REM and deep sleep) tracked with an Oura Ring
      • Inflammation markers with weekly CRP tests
      • Blood vessel health using monthly scans
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Dr William Li Recommends Superfoods for a Healthy Body

Not all superfoods are the same: some do more than just give you basic nutrition; they help your body fight disease, balance the immune system, and live longer. Dr. William Li, a renowned doctor, scientist, and author of Eat to Beat Disease, discusses how food can support angiogenesis, the process by which blood vessels grow. He suggests that smart eating can help prevent disease before it starts.

Here is a list of Dr. Li's recommended five superfoods for staying healthy.

Optimized For:

  • Diet
  • Health
  • Health Optimization
  • Wellness
  • Published: April 29, 2025
  • Last Updated: April 29, 2025
    • Fish Roe

      Fish Roe 

      Fish roe might look fancy, but it’s super nutritious. Those shiny little beads are full of good fatty acids that can support your health.

      • Omega-3 power: Fish roe is rich in omega-3 fats and suitable for your body, but it is something you can’t make yourself. These fats lower swelling, boost blood flow, and keep your arteries flexible.
      • Cardiovascular protector: Fish roe helps lower bad fats and maintains healthy good cholesterol levels, protecting your heart from illness. It also helps control blood pressure and stops plaque build-up in arteries.
      • Anti-angiogenic effect: Omega-3s help prevent the growth of bad blood vessels, especially near tumours. Dr. Li says this is key in preventing cancer before it starts.
      • Brain and mood lifter: The fats in roe help support the brain, making thoughts clearer and moods more stable, and reducing the risk of feeling down or anxious.

      Fish roe is an excellent, heart-friendly, brain-boosting superfood that helps your body thrive in many ways.

    • Purple Potatoes

      Purple Potatoes

      Don’t be tricked by their bright colour, purple potatoes are more than just a pretty sight. They are packed with good nutrients that can help your health right from the first bite.

      • Anthocyanin abundance: The bright purple colour of these potatoes comes from anthocyanins, natural compounds with antioxidant and anti-inflammatory properties. They help protect cells and support a healthy immune system.
      • Anti-angiogenic edge: Purple potatoes are great for your heart. They contain plenty of potassium and anti-inflammatory benefits. They help your blood vessels relax and lower pressure in your arteries.
      • Better Gut and Blood Sugar Control: Thanks to their fibre and resistant starch, purple potatoes also aid digestion and help keep blood sugar levels steady. They are good for your gut and can prevent energy crashes.
      • Regulation of blood pressure: They are full of potassium and have anti-inflammatory properties. They help relax blood vessels and lower the pressure in your arteries.

      Purple potatoes offer many health benefits. Their qualities can support heart health and help you feel good overall.

    • Wallnuts

      Walnuts

      Walnuts aren’t just a tasty snack; they are like little health secrets in a hard shell. Dr. Li suggests eating walnuts because they have special compounds that help boost your immune system.

      • Ellagic acid: They are rich in ellagic acid, which helps your gut create compounds that fight inflammation and kick your immune response into gear.
      • Immune system booster: Eating walnuts helps keep you healthy and trains your immune system to function better. They support your body’s defences and even help clean up cells through a process called autophagy.
      • Brain food bonus: These nuts are also great for your brain. They are full of plant-based omega-3s, vitamin E, and other nutrients that can help with memory and thinking, plus they might lower your risk of brain diseases as you age.
      • Heart and metabolism health: When it comes to heart health, walnuts can lower bad cholesterol, improve your arteries, and help your body burn fat properly—all while giving you steady energy.

      So, walnuts aren’t just for snack mixes; they boost your health and brainpower. Just a handful a day can make a real difference.

    • Truffles

      Truffles 

      Truffles might seem fancy, but Dr. Li points out that they are good for you due to their unique chemical makeup. Found underground, truffles are natural sources of compounds that can boost both mental health and your immune system.

      • Anandamide advantage: When it comes to mood and mental health, Dr. Li says that feeling good is important for overall health, and truffles can help with that without needing synthetic drugs or too much stimulation.
      • Mood and mental health: Truffles are also packed with helpful stuff like beta-glucans and antioxidants, which can boost your body’s immune cells and keep things in check.
      • Immunity ally: Truffles might also be good for your gut. They can act like prebiotics, feeding the good bacteria in your system and helping strengthen your immune response.
      • Gut-health supporter: It may help feed the good bacteria in your system, which in turn helps strengthen your immune system by keeping your microbiome healthy.

      In short, truffles aren’t just fancy food; they can lift your spirits and help your immune system. It’s not only about the taste; it’s about feeling good all around.

    • Sauerkraut

      Sauerkraut

      This fermented food is packed with live bacteria that are great for your gut and help with digestion and immune health. Sauerkraut has been around for ages and still packs a punch.

      • Probiotic powerhouse: It also supports your mood. The good bacteria in sauerkraut can help your body produce serotonin and lower inflammation, both of which are tied to how clear you think and how you feel.
      • Gut-brain axis support: It can help fight cancer. The bacteria create compounds that assist with detoxing and may help stop tumour growth.
      • Cancer-fighting fermentation: Sauerkraut also helps your body absorb important nutrients like vitamin K2, iron, and vitamin(B12 | B6) better, so you get more benefits from what you eat.

      Sauerkraut isn’t just a tasty side; it’s a healthy addition to your diet with plenty of benefits.