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Hailey Bieber’s skincare, workout, and daily routine

Her guide to flawless skin, eternal youth, and overall happiness.

Hailey Bieber, a captivating icon known for her timeless beauty and commitment to holistic wellness, not only stands as the face of her eponymous brand but also Rhode Skin. Hailey Bieber's daily routine and inspiring wellness practices under Rhode Skin resonate with a global audience, embodying a radiant glow that reflects her dedication to harmonious living. Through her journey, Hailey empowers others to embrace their true beauty and embark on a path of holistic well-being. Whether on dazzling red carpets or in her personal sanctuary, she leaves an indelible mark on the world of beauty and wellness, captivating hearts and minds alike.

Optimized For:

  • Beauty
  • Empowerment
  • Skincare
  • Wellness
  • Published: January 6, 2025
  • Last Updated: February 19, 2025
    • The start of the Hailey Bieber daily routine

      7:00 – 8:00 a.m.

      Wake-up | Morning Routine

      • On a typical day, Bieber wakes up no later than 8 a.m., often even earlier.
      • Enjoys watching sunrise
      • Follows the same schedule every morning for stability in life
      • Maintains a sense of grounding throughout her busy days by incorporating prayer into her morning routine.
      • For a refreshing and nutrient-rich start to the day, adding options like Organic Matcha or Yerba Mate can be incredibly beneficial. Though not part of Hailey Bieber’s personal routine, these choices support sustained energy and mental clarity, making them popular picks for a balanced morning.

      “I try not to get on the phone first thing in the morning”

      Hailey Bieber on Waking Up

      “Every day usually when I get up in the morning, especially if I have a busy day, I’ll try to pray throughout my morning routine. I try to just be mindful of that, and I think that it helps me stay grounded throughout the day, you know I have.”

      “I’m going to wake up, and it’s going to be the same thing. I think it helps me feel like there’s stability in my life and stability around me. I’m always going to wake up, brush my teeth, wash my face, and make a coffee before I leave the house.”

    • Hailey Bieber taking a bath

      Bath

      Hailey Bieber on morning bath

      “I love lying in the bath with a lot of essential oils.”

    • Hailey Bieber focusing on her skincare routine

      Hailey Bieber’s Morning Skincare Routine

      Hailey on her Morning Skincare Routine

      “I don’t really have a very extensive beauty routine in the morning or even at night because I have very sensitive skin, and it tends to be more on the dry side. So, I try to do kind of minimal something that I got really into in quarantine.”

      Hailey Bieber’s Morning Skincare Routine:

      Step 1 – Cleaning Oils

      Step 2 – Double Cleanse

      Step 3 – Toner

      Step 4 – Serum

      Step 5 – Moisturizer

      Step 6 – Face Oil

      Step 7 – Sunscreen

      Step 8 – Lip balm  

      Facial Massager Shani Darden Facial Sculpting Wand

      Hailey Bieber on Cleansing Oil

      Hydrating cleansing oil from bareMinerals: “Cleansing with an oil cleanser has actually done wonders for my dry skin. That means I start with the hydrating cleansing oil from bareMinerals. Oil cleansing has helped me retain more moisture in my skin; this is honestly one of my favorite cleansing oils that exist.”

      Hailey Bieber on Double Cleanse

      1. BareMinerals Pure Plush Gentle Foaming Cleanser: “Then, while my face is still wet, I’m gonna go in with the BareMinerals Pure Plush Gentle Foaming Cleanser. I honestly love washing my face; I find it to be a very soothing and calming experience.”
      2. Ranavant Luminous Ceremony Cream Cleanser: “In the morning, I pretty much shower first thing in the day. I wash my face in the shower. I really prefer a creamy, hydrating cleanser more than I prefer something that gets foamy and makes your skin feel really tight and dry. I don’t dry my face completely when I wash it because I like to apply my serum when it’s still a little bit damp.”

      Hailey Bieber on Toner

      Hailey Bieber on Serum

      • Rhode Peptide Glazing Fluid: “Next, I’m going to go in with the Rhode Peptide Glazing Fluid. The most important step to me always is the skincare prep. I think it really helps with the way your makeup turns out and the way your makeup sits on the skin.”
      • Dr. Barbara Sturm Glow Drops: “Essentially they make you glow, but they also give you this really nice natural lift.”
      • SkinCeuticals C E Ferulic: “This serum is a favorite of mine.”
      • Dr. Barbara Sturm Calming Serum: “I love the Calming Serum, it’s really good. I get really red because my skin gets really dry, especially when it’s allergy season.”
      • Biba de Sousa Los Angeles The Plant Stem Cell Serum with Peptides: “I am going to use this really hydrating peptide serum. I really, really love peptides for the skin. I think that it’s one of the best ingredients to use. It’s one of my favorite ingredients to use. I love niacinamide, I love peptides, I love hyaluronic acid, those are all ingredients that I make sure I’m using in my skincare.”
      • SkinMedica HA5 Rejuvenating Hydrator: “Just recently started this one, it’s helped keep my skin from getting chapped in the cold.”

      Hailey Bieber on Moisturizer

      • Rhode Barrier Restore Cream: “This specifically we call our peptide powerhouse. I love peptides because they are great for anti-aging but also great for hydration, moisturizing the skin, leaving it plump and dewy. I feel like makeup just sits so beautifully on top of these products.”
      • Augustinus Bader The Rich Cream: “My everyday. This is my third bottle! I’m really big on moisture. I think a lot of people think moisture breaks them out, but it’s a very important part of your skincare routine.”
      • Dr. Barbara Sturm Face Cream: “I use all of Barbara Sturm’s products. Her masks, her Face Cream, her Glow serum—they are amazing, and she is also the nicest human being.”

      Hailey Bieber on Face Oil

      • Furtuna Skin Due Alberi Biphase Moisturizing Oil: “Before I put my SPF on, one thing that I’m going to do is I’m going to put a little bit of oil on my face. The tiniest, tiniest bit. I wouldn’t recommend doing this if you have oily skin. I always try to be really careful when I’m talking about oils or recommending oils for the skin because it doesn’t work for everybody.”
      • Vintner’s Daughter Active Botanical Serum: “I tend to love face and body oils but worry about them clogging my pores. So far this one has been my favorite and not felt too heavy.”

      Hailey Bieber on Sunscreen

      • “I mostly use EltaMD. I use SPF every day. One hundred percent don’t leave the house without it.” I don’t leave the house ever in the daytime without sunscreen; it’s an absolute must for me. I know for a fact it’s the biggest anti-aging step I can take at my age right now, so it’s super important. Everybody should wear their sunscreen; you should not leave the house without it.” A lot of sunscreens make my skin break out, and this one has been my holy grail.”
      • “You have to protect your face. So I’m going to put a little bit of SPF setting powder. Protect your skin; it’s very important.”

      Hailey Bieber on Lip balm

      • Rhode Peptide Lip Treatment: “I’m going to go in with the Rhode Peptide Lip Treatment. I don’t leave the house without this no matter what, morning or night.”
      • If I’m going out for the day, I like stains, like a lip balm that’s tinted for a little bit of color. Burt’s Bees makes good tinted lip balms. They’re super conditioning, and the shades aren’t too intense.”

      Hailey Bieber on Face Massager

      • Shani Darden Facial Sculpting Wand: “Now, this right here is a facial massaging tool that you turn on and it vibrates. I really love this device. I gifted it to a lot of people this year for Christmas just because I think they’re fun to try and mess around with. It actually feels so nice. I clench my teeth really hard at night, so when I wake up in the morning my jaw is usually kind of sore, and sore in my temples here, so this feels insane.”
    • Hailey Bieber taking her dog for a walk with Justin Bieber

      Dog Walk

      Hailey Bieber walks her dog with tender care, holding it lovingly in her arms, petting and feeding it when necessary, while her husband accompanies her on the walk.

    • Hailey Bieber drinking coffee

      Coffee

      Hailey Bieber enjoys going out for coffee with her husband after walking their dog. Alternatively, she makes her protein iced coffee, adds a Propud milkshake, and playfully names it her “Iskafee.”

    • Hailey Bieber eating breakfast

      Breakfast

      Hailey Bieber on Breakfast

      “On a regular day, breakfast is usually eggs or oatmeal, some type of healthy protein, or a smoothie.”

       

      ‘My go-to breakfast is an Ezekiel English muffin with sliced avocado, lemon, salt, and pepper.’

      “If I was eating whatever I wanted with no guilt, I’d do chocolate chip pancakes and bacon and two eggs over medium, with a side of hash browns.”

      Hailey Bieber on Maintaining a Healthy Diet

      “Obviously, good skin comes from within, so what you’re putting in your body really affects how your skin looks. I must say, I’m not the saint of healthy eating. I don’t eat healthy all the time. I think I can get away with the less healthy stuff for now, but I do try to balance things out. I like to eat salads, but if I don’t get to eat a salad, I’ll drink green juice instead because it’s essentially the same thing.”

    • Hailey Bieber using supplements in the morning

      Morning Supplements

      Hailey Bieber’s Morning Supplements

      • Prenatal vitamins
      • NAD supplements

      Hailey Bieber on Morning Supplements

      • “I’ve been using prenatal vitamins for a while now as they give you essential nutrients while keeping your skin and hair in great condition.”
      • Takes NAD supplements daily, and says “I’m going to NAD for the rest of my life and I’m never going to age,”. Insufficient NAD levels heighten the risk of faster aging, heart disease, diabetes, Alzheimer’s, and other age-related conditions.
      • “Seriously can’t travel without these,” she raves about the anti-bloating and anti-stress capsules she carries everywhere with her. These supplements are her travel essentials:
      • Arrae Calm:The all-natural chill pill for anxiety, panic, and better sleep. With L-theanine, inositol, passionflower, and magnesium bis-glycinate, relax your mind and body while improving digestion.
      • Arrae Bloat: Discover quick relief from bloating with a powerful blend of herbs and fruit-based enzymes. This potent combination reduces heartburn, accelerates food breakdown, prevents gas, and promotes digestive health.
    • Hailey Bieber using AG1

      Benefits of daily use of AG1

      • Comprehensive nutrition: AG1 by Athletic Greens provides a complete solution for whole-body health with a blend of 75 high-quality vitamins, minerals, and nutrients sourced from whole foods. Its powdered form ensures easy absorption, giving your body the essential support it needs daily.
      • Supports gut health: Contains prebiotics, probiotics, and natural enzymes that enhance digestion and improve nutrient absorption, helping maintain a healthy gut.
      • Boosts immunity: Offers a daily dose of Vitamin C, zinc, and functional mushrooms to fortify your immune system and keep you protected.
      • Aids recovery: Packed with superfoods, adaptogens, and antioxidants, this formula supports recovery and is trusted by elite endurance athletes worldwide.
      • Sustains energy: Includes magnesium to promote steady energy production throughout the day, keeping you fueled and focused.
      Buy Athletic Greens ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Hailey Bieber holding a glass

      Hydration and Liver Cleanses

      Hailey Bieber on Hydration and Liver Cleanses

      “I think drinking a lot of water helps. I try to drink, like, a couple bottles throughout the day. I don’t know how many glasses that would amount to, but it’s important.”

      “Both my husband and I are really healthy, so sometimes we’ll do it at the same time. I did a cleanse where I was flushing my liver and just drinking a ton of water and juice and tea and soups. There are so many different things you can do, like sitting in a sauna is detoxing or an Epsom salt bath.

    • Hailey Bieber starting her workout routine

      10:00 am

      Exercise

      • Hailey Bieber dedicates 45 minutes to her daily workouts.
      • She follows a rigorous strength training regimen.
      • Gym cardio sessions are part of her fitness routine.
      • Hailey also enjoys practicing hot yoga and pilates to stay in shape.

      “The biggest thing that makes a difference in my looks—and my energy level—is exercising consistently.”

      Hailey Bieber’s Strength Training Regimen

      • Single-leg balance exercise
      • Single-leg Romanian deadlifts
      • Forward lunges
      • Weighted stationary lunges
      • Plank (and its variations)

      She uses her body weight or light-moderate weights and aims for around 12-15 reps per exercise, except for static holds, which she does for 30-90 seconds each.

      Hailey Bieber’s Cardio Routine

      • Hailey Bieber’s favorite cardio exercise is boxing, which she does for 45 minutes. It increases her heart rate and tones her arms, core, and legs.
      • Boxing enhances her mind-body coordination and she occasionally takes it up a notch by boxing blindfolded, challenging her muscle memory in a unique and effective way.

      “I really like boxing for cardio. And I’ll do a couple of sessions a week in the gym, weight training and cardio”

      Hailey Bieber on Hot Yoga and Pilates

      “I’ve been doing hot Pilates for years now, I find that when you do any hot class your muscles are more pliable and you’re stretched out easier. You come out dripping in sweat and my face is like a tomato and it’s good for your skin! I love it! I’m obsessed and it’s addictive.” I used to be a ballet dancer so Pilates for me gets my body personally in the best shape because it’s very elongating.”

    • Hailey Bieber starting her workout routine

      Contrast Therapy Routine

      • Hailey Bieber practices Contrast Therapy in her backyard.
      • Her routine consists of two rounds of therapy, each starting with a hot sauna session.
      • After the sauna, she takes a cold plunge for a minimum of 30 seconds.
      • Hailey finds the practice to be highly beneficial for her well-being.

      Hailey Bieber on Contrast Therapy:

      “Cold plunging has helped me a lot with anxiety and overall mood.”

      Sauna Benefits:

      • Stress relief
      • Detoxification and skin health
      • Cardiovascular benefits
      • Pain relief
      • Relieve congestion

      Cold Plunge Benefits:

      • Improved circulation
      • Reduced inflammation
      • Increased energy and mood enhancement
      • Enhanced immune function

      If you’re interested in learning more about cold therapy techniques, our article on The Cold Plunge Routine provides a comprehensive guide.

    • Hailey Bieber cooking lunch

      12:00 p.m.

      Lunch

      Hailey prefers home cooking

      “Honestly, the food tastes different at home because it’s so fresh.”

      Hailey Bieber on Lunch

      “We grill a lot of stuff: steak, veggies, corn on the cob, right on the grill”.

      “I don’t eat a strictly plant-based diet and I do still eat meat. I just don’t eat a lot of it. I’ve picked up more fish, greens, and lentils”

      “Lunch is usually salad, fish, grilled veggies, or maybe a sandwich. I don’t really eat a lot of gluten so I’m trying to be particular. I love a good kale Caesar salad [but with] no croutons. That’s usually one thing I leave out.”

      Hailey Bieber on Cheat Days

      “A cheat day for me, the first thing that I crave, I’ll eat. That’s my rule. So if I wake up and I want pancakes, I’m gonna eat pancakes. If I want a cheeseburger for lunch or for dinner, I’m gonna eat it. If I want fries, I’m gonna eat the fries.”

    • Hailey Bieber focusing on a meditation routine

      Meditation And Self Care

      Hailey Bieber on Meditation to Ease Anxiety

      “I’m super big on meditation,”

      “I like to meditate and do breathwork. I read a book a couple of years ago that helped me a lot with anxiety. It was called Mindsight: The New Science of Personal Transformation It was all about having different visualizations and breathing techniques to help with mental states, depression, and anxiety. I’ll always go to try to find the route where you can work on your mental state naturally because I think that’s always possible. Homeopathically is the way I approach anything first.”

      Hailey Bieber on Deep Breathing

      “He’s [Justin’s] taught me a lot about deep breathing because he has to be conscious of that for his voice. Our lives get so busy that we forget how important our breath is and the practice of intentional breathing.”

      Hailey Bieber on Self-Care

      “Self-care for me can be a lot of different things. I think it can be taking a nice, long bath; it can be spending time outside; it can be praying; it can be reading a book; staying off your phone; putting your phone in the dresser for the weekend. I think it’s whatever you feel like is feeding your soul.”

      If you’re looking to start a regular meditation practice, check out our article on Daily Meditation Routine. It provides valuable insights and practical tips on the benefits of meditation and how to easily add it into your daily routine.

    • Hailey Bieber starting her afternoon skincare routine

      Hailey Bieber’s Afternoon Skin Care Treatment

      • Hailey applies face and eye masks before putting on her makeup

      Face Masks 

      Eye Masks

      Facial Tools

      Hailey Bieber on Face Masks

      Hailey Bieber on Eye Masks

      • Wander Beauty Baggage Claim Gold Eye Masks: “Something I like to do to essentially kill two bids with one stone while I’m masking is I’ll put on the face mask and then I will grab some eye masks like these—I really like these cool gold ones—and I will put them under my eyes, over the mask that’s already on my face. Just to kind of have two things happening at once.”
      • Shiseido Benefiance WrinkleResist24 Pure Retinol Eye Mask: “If I’m travelling, I really love Shiseido Benefiance masks for my eyes. I do it on the plane. I don’t care if I look like a crazy person.”
      • Dieux Forever Eye Mask: “[Before I do my makeup] I’m going to go on top of [the Rhode Peptide Glazing Fluid] with the Dieux Forever Eye Mask. They’re re-useable.”

      Hailey Bieber on Facial Tools

      Zena Foster Sonic Gold Beauty Bar: “While I have [my eye mask] on, while it’s sitting there, under my eyes when they’re feeling a little bit more puffy, I will take a little tool like this. I love facial tools, I’m obsessed with them. Give me any facial tool, I’ll try anything. But this little gold bar, you turn it on and it vibrates, which is really nice under your eyes, and I’ll just go like this right over the eye mask. It feels so nice. So I usually do this for maybe a minute between both eyes.”

    • Hailey Bieber having fun with her friends

      Socialize

      Hailey Bieber on Socializing

      “Two of my best girlfriends that live in L.A.: Kendall and my best friend Justine. Those are my girls and we’ve been friends for a long time, so if I was going to have a chill girls night [we’d] wind down with some wine and just chill.”

    • Hailey Bieber cooking dinner

      8:00pm

      Dinner

      Hailey Bieber on Dinner:

      “Dinner is usually kind of along the same lines [as lunch]; some sort of vegetable, or pasta, like a gluten-free pasta”

      “I try to be very strict about eating just for my skin and my body“

    • Hailey Bieber taking a bath at night

      Night-time Bath

      • Hailey Bieber’s bedtime routine includes a soothing bath to unwind and switch off before sleeping.

      “A relaxing bath is key to switching off”

      Hailey Bieber on Nighttime Bath

      “I love to do a bath with candles and bath salts. I think Epsom salt is really good for detoxing your body and your muscles. I might throw on a little face mask and hang.”

    • Hailey Bieber starting her evening skincare routine

      Hailey Bieber’s Evening Skincare

      Hailey Bieber on Evening Skincare Routine

      “Well, I never go to sleep without doing my skin-care routine. I can’t go to sleep without doing it top to bottom.”

      “I’m actually being dead serious when I say I don’t want to go to bed without looking like a glazed doughnut,”

      Hailey Bieber’s Evening Skin Care Routine

      Step 1 – Cleaning Oils 

      Step 2 – Double Cleanse Routine

      Step 3 – Toner

      Step 4 – Exfoliate

      Step 5 – Serum

      Step 6 – Custom made prescription retinoid 

      Step 7 – Moisturizer

      Step 8 – Face Oil

      Step 9 – Pimple Sticker

      Step 10 – Eye Cream

      Step 11 – Lip Balm 

      Hailey Bieber on Cleansing Oil

      • One Love Organics Botanical B Enzyme Cleansing Oil: “First thing I always like to do when I have any makeup or SPF on—which I have SPF on every single day—is go in with an oil cleanser. This is definitely my favourite oil cleanser. I have repurchased this many, many times. I love it so much. It’s super gentle on your eyes. I started oil cleansing at the beginning of the pandemic and I have never looked back. It has changed my skin so much. It has been so good for breaking down makeup and sunscreen.”
      • MARA Algae Enzyme Cleansing Oil: “I’m going to start with an oil cleanser because I have a lot of makeup on and I don’t use makeup wipes. I started doing this during quarantine and it’s honestly made the biggest difference in my skin. So that is how I take my makeup off now—I don’t do it any other way. So I’m going gentle on the eyes, really just start to break up all the mascara, break up all the foundation, get my lip off, my eye off, and then I’m going to rinse this.”
      • Drunk Elephant Slaai Makeup-Melting Butter Cleanser: “Been loving this for makeup removal. Every night before bed I will always do a thorough, double cleanse. I’ve honestly never gone to bed with a scrap on—I pride myself on this. I could be super drunk and it’s still all coming off. It’s important to let your skin breathe.”
      • Hydrating cleansing oil from bareMinerals: “I’ve literally tried everything at this point, and I really liked the bareMinerals Cleansing Oil. That one is just very gentle to me. It’s a great product because it does its job, it does what it needs to do.”
      • Coconut oil: “I use coconut oil to take off my makeup. It cuts through the mascara and all the makeup.”

      Hailey Bieber on Double Cleanse

      • The Ordinary Squalane Cleanser: “I’m also going to go in with my second step of cleansing. This is like a milky, creamy cleanser. I really like creamier, milky cleansers. I have really dry, sensitive skin, so I like anything that feels hydrating and nourishing. And I’m a big believer in double cleansing. It feels so nice and hydrating, which I love. This one’s good, too, because it also acts as a makeup remover. So if there’s anything left on the eyes, I can go back over it.”
      • HoliFrog Tashmoo Water Lily Nourishing Milky Wash: “Now that I’ve done the oil cleanser, I’m going to go in with a second step cleanse. So I like cleansers that don’t get super, super foamy. I prefer something that’s like a milkier, hydrating, nourishing wash. I never like for my skin to feel dry, stripped, and tight after I wash it.”
      • Perfect Skin by Christie Kidd Clean Natural Facial Cleanser: “This has been my cleanser for probably three or four years now. A recommendation made by my dermatologist. I’m adamant about washing my face at night.”

      Hailey Bieber on Toner

      • ENVIRON Skin Essential Moisturizing Toner: “So next I’m going to go in with this ENVIRON Moisturizing Toner. I really, really love this toner. It keeps my skin soft and very hydrated. So I like to just put it on my hand. Maybe that’s not the proper way to apply toner, but that’s the best way that works for me. So I’m going to just apply it, press it into the skin, press it into my neck, press it into my chest.”

      Hailey Bieber on Exfoliation

      • Perfect Skin by Christie Kidd Fresh Pads: “If I’m being honest, there’s times where I forget to exfoliate. But I’ve never been a person who has liked using exfoliants that are those really sharp beads or those really scrubby exfoliants. I think those always strip the skin, so I always felt like [I had to use] something really gentle.”

      Hailey Bieber on Serum

      • Rhode Peptide Glazing Fluid: “Next, I’m going to put over that the Rhode Peptide Glazing Fluid. I love applying this over my toner when the toner is still a little bit damp as well. I just feel like it helps the product absorb so nicely. I like to go a little harder on the hydration at night because that’s the time where I really feel like my skin is resetting and rejuvenating. I absolutely love this Peptide Glazing Fluid. You can see, it leaves such a dewy, glow look on the skin. And it has peptides and marula oil and hyaluronic acid, so it has all these really beautiful, amazing ingredients that are great for hydration. For me, hydration is always the focus at night.”
      • Dr. Barbara Sturm Hyaluronic Serum: “I use Dr. Barbara Sturm Hyaluronic Serum at night. I travel a lot, so I find my skin gets dry and loses its bounce. The Hyaluronic Serum helps with that.”
      • Paula’s Choice 10% Niacinamide Booster: “I do like Paula’s Choice niacinamide serum. That’s one of my favourites as well. I love stuff that has peptides and niacinamide in it.”
      • Biba de Sousa Los Angeles The Plant Stem Cell Serum with Peptides: “I am using a peptide serum. I love peptides, I think it’s one of the best things you can put on your skin. And I’m going to massage it into my skin while my face is still a little bit damp so that the product soaks into the skin a little bit better and dries into my skin.”

      Hailey Bieber on Moisturizer

      • Rhode Barrier Restore Cream: “Next, I’m going to apply the Rhode Barrier Restore Cream. It’s very important to me to keep the barrier healthy and hydrated, so a great moisturizer is absolutely key for me. And this pairs really well and so beautifully with the Peptide Glazing Fluid. It really seals in the moisture and locks everything in.
      • Biba de Sousa Los Angeles The Onerta Cream Barrier: “At nighttime, I typically go with a more intense moisturizer, something thicker just to kind of soak into my skin overnight. So I’m going to go in with this while the face is still slightly damp. My standard when I go to bed at night is that if I’m not getting into bed looking like a glazed donut, then I’m not doing the right thing. Find yourself a moisturizer that helps you look like a glazed donut at the end of the day. [But] if I was like, let’s say breaking out on my forehead right now, I probably wouldn’t put a thick moisturizer on my forehead just because I think that it can make breakouts worse.”
      • bareMinerals Ageless Phyto-Retinol Face Cream: “I also really love the BareMinerals Ageless Retinol Face Cream and the eye cream. Those are two products that I use very often.”
      • Dr. Barbara Sturm MC1 Cream: “The one I’m always reaching for is from Barbara Sturm, the MC1 blood moisturizer. She creates these blood creams where she’ll pull the blood out and put your plasma in the cream. It’s not red, but they split it so it’s the plasma from your blood. She takes my blood and stores it, so I’ll do it once and then go back to restock every couple of months. You can never be too young to care about your skin. I don’t know, I’m a weirdo and love sci-fi beauty.”

      Hailey Bieber on Face Oil

      • Furtuna Skin Due Alberi Biphase Moisturizing Oil: “Usually I add one layer of an oil. Again, just for the sake of looking like a glazed donut. I don’t ever do too much, I kind of just pat it into the skin like this.”
      • Vintner’s Daughter Active Botanical Serum: “I still really love Vintner’s Daughter. I usually go a little bit thicker with the cream at night, and then if I’m a little more dry, I might do a little oil on top of the moisturizer.”

      Hailey Bieber on Pimple Patches

      • Starface pimple stickers: “I struggle with not picking pimples. I know that’s probably crazy-sounding because it’s like the number one cardinal sin of taking care of your skin, but I have to force myself not to. But I’ve found that the pimple stickers, like the Starface pimple stickers, are really helpful in even just like you not touching them and not trying to pick at it.”

      Hailey Bieber on Eye Cream

      • bareMinerals Ageless Phyto-Retinol Eye Cream,  “ I’m usually really, really diligent about eye cream because the eyes are a really, really sensitive area and I’m trying to prevent getting crow’s feet. So I really try not to ever skip it. One thing, ladies and gentlemen, not to forget, I put eye cream on my lids, too, because those get saggy as you age.”

      Hailey Bieber on Lip Balms

      • Rhode Peptide Lip Treatment: “Last thing I’m going to go in with is the Rhode Peptide Lip Treatment. I can’t stand having dry lips, and our lips—along with the rest of our face and our skin—also age and they age very rapidly. So I wanted to make sure this was packed with tons of peptides to help nourish the lips, and moisturize the lips, but also for the aging of the lips. So I put on a good, juicy layer.”
      • Aquaphor Healing Ointment: “My very last step and something that I legitimately can’t go to bed without doing is lip balm. I hate chapped lips, I hate when they feel dry, it’s truly one of my biggest pet peeves. And my go-to is Aquaphor. I think it’s the best lip balm. I also, if I have like really flaky dry patches anywhere on my skin—you know when you get really sick, like you get a cold and you’re blowing your nose all the time so then you get chapped all around here? If that was the case, I would go in and put a little extra Aquaphor on those areas.”
      • bareMinerals Ageless Phyto-Retinol Lip Mask “I can’t go to bed without something on my lips”—either the bareMinerals Ageless Phyto-Retinol Lip Mask or Aquaphor or just a great lip balm.”
      • Vaseline Lip Therapy Original: “I would die without lip balm. My two favorites are Aquaphor and Vaseline Original.”
    • Hailey Bieber taking her sleep supplements

      9:00 p.m.

      Sleep Supplements

      • Hailey takes excellent Olly Sleep Gummies when she has trouble sleeping.
      • If you’re looking to improve your sleep, consider a top-class Sleep Supplement Pack, which supports relaxation and healthy sleep patterns.

      Hailey Bieber on Sleep Supplements

      “Also, sometimes I feel like I can notice if I’m having a bit more anxiety, which peaks sometimes at night. My brain starts to think about everything. And if I can’t get my brain to relax and shut off, I like the body scans on the Calm app. I’ve never done the body scan and not fallen asleep from it.”

    • Hailey Bieber taking her sleep supplements

      Sleep

      • Before sleeping, Hailey Bieber usually enjoys watching a movie and avoids using her cell phone.

      Hailey Bieber on the Importance of Sleep and Digital Detox

      “Sleep is so important for the skin. Sleep and rest are so important for our overall health. If I don’t sleep and I’m travelling a lot, that’s when I start to see that I get broken out a little bit or really dry. When we’re resting, our skin should be in its most neutral state.”

      “We try to have a rule where once we get in bed and the TV’s on, we’re off our phones for the rest of the night—unless it’s urgent or we’re setting an alarm. I’m trying to break the habit of being on the phone right before bed. I know it’s not healthy for your brain. Honestly, my favorite thing is either to get in bed and watch a good show or movie, or just talk away until I’m tired.”

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Tim Ferriss’ Daily Schedule

How He Focuses On Productivity And Self-Improvement

Best known for his self-help and productivity books, Tim Ferriss is an American author, public speaker, and entrepreneur. Several noteworthy books he has created are “The 4-Hour Workweek,” “The 4-Hour Body,” and “The 4-Hour Chef.” His work usually centers on time management techniques, lifestyle design, and methods for both professional and personal growth. Here's all you need to know about Tim Ferriss' daily routine.

Optimized For:

  • Fitness
  • Lifestyle
  • Productivity
  • Self-Improvement
  • Published: January 6, 2025
  • Last Updated: February 19, 2025
    • Closeup of Tim Ferriss in his bed

      10:00 a.m.

      Wake-up

      Focuses on a relaxing start to his day. For this, he suggests putting the phone on airplane mode the night before to save himself from the bombardment of messages.

      First thing in the morning, he makes his bed as recommended by an Indian monk. According to Timothy Ferriss, “It sets you up psychologically to be more productive

      He aims for visual tidiness, not Four Seasons. So, he follows the “sweep-it-under-the-rug” approach.

      Here’s what he means by this approach:

      “It just means, in my case, pulling up the sheet and blanket so that it looks like I haven’t had an elephant rolling around in my bed. It’s really quite simple. Then arrange the pillow in a semi-pretty-fashion subjectively, and there you have it.”

      Here’s what Tim has to say about morning:

      “I do believe that if you win the morning, you win the day”

    • Meditation as part of the Tim Ferriss daily routine

      10:05 a.m.

      22 Minutes Morning Meditation

      The morning routine of Tim Ferriss consists of a 22-minute meditation, which is divided into two parts.

      20 minutes — transcendental meditation — it could be Vipassana, it could be Headspace.

      2 minutes — Decompression period

      At times, he substitutes Jerzy Gregorek’s “Happy Body” mobility exercises—which he learned about from Naval Ravikant—for meditation.

      What is Transcendental Meditation?

      Transcendental meditation (TM) is a specific form of mantra meditation that was introduced by Maharishi Mahesh Yogi in the 1950s.

      It involves silently repeating a mantra, a specific sound, or a word, for about 15-20 minutes, twice a day, with the eyes closed.

      The goal of TM is to allow the mind to settle into a state of restful awareness, leading to a deep state of relaxation and reduced mental activity.

      There are several reasons why people often practice transcendental meditation in the morning:

      • Stress Reduction: TM is known for its potential to reduce stress and promote relaxation. Starting the day with a meditation session can help individuals manage stress and approach the day with a calmer mindset.
      • Increased Energy and Focus: Morning meditation sessions can enhance their energy levels and improve focus throughout the day. The practice is believed to provide a boost in mental clarity and alertness.
      • Establishing a Routine: Many people prefer to establish a consistent routine by incorporating meditation into their morning rituals. This helps create a structured start to the day, potentially promoting a sense of discipline and balance.
      • Better Preparation for the Day: Beginning the day with meditation allows individuals to clear their minds and set a positive tone for the day ahead. It can help in gaining perspective, prioritizing tasks, and approaching challenges with a more composed mindset.

      Wondering how to add mindfulness to your daily routine? Check out our article on The Daily Meditation Routine.

    • Tim Ferriss drinking tea

      10:45 a.m.

      Tea Time

      He makes oolong tea or a blend of turmeric, ginger, and Pu-erh.

      Buy Oolong tea

      For the blend, Timothy Ferriss uses about 1 flat teaspoon of Pu-erh aged black tea, Dragon well green tea, Turmeric, and ginger shavings.

      Benefits of Tim’s Oolong Tea

      Turmeric, ginger, and Pu-erh tea are known for their various health benefits, and combining them in a morning tea can offer a flavorful and nutritious start to the day.

      Here are a few reasons why these ingredients are often considered beneficial:

      • Anti-Inflammatory Properties:

      Turmeric: Contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.

      Ginger: Also has anti-inflammatory and antioxidant effects, potentially aiding in reducing inflammation in the body.

      • Digestive Health:

      Ginger: Traditionally used to soothe digestive discomfort and nausea, ginger may help with digestion and improve gastrointestinal health.

      Pu-erh Tea: Known for its digestive properties and potential to assist in weight management.

      • Rich in Antioxidants:

      Turmeric: Contains antioxidants that help neutralize free radicals, contributing to overall health and well-being.

      Pu-erh Tea: Like other teas, Pu-erh contains antioxidants that may help protect cells from oxidative stress.

      • Boosts Metabolism:

      Ginger: Has thermogenic properties that may contribute to a slight increase in metabolism, potentially aiding in weight management.

      Pu-erh Tea: Some studies suggest that Pu-erh tea may have metabolism-boosting effects.

      • Promotes Heart Health:

      Turmeric: May have cardiovascular benefits, including improving blood vessel function and reducing the risk of heart disease.

      Pu-erh Tea: Some research suggests that Pu-erh tea may help lower LDL cholesterol levels.

      • Mood and Cognitive Support:

      Turmeric: Some clinical research suggest that curcumin in turmeric may have neuroprotective effects, potentially supporting cognitive function.

      Ginger: Traditionally used to improve mood and reduce stress.

      • Balancing Energy Levels:

      Pu-erh Tea: Contains caffeine, which can provide a gentle energy boost without the jittery effects associated with some other sources of caffeine.

    • Tim Ferriss writing his 5-minute morning journal

      11:00 a.m.

      Morning Routine Journal

      He does two types of journaling depending on his mood and day;

      • Morning pages — He writes his heart out on the paper, or as per him “cages his monkey mind” for a clear start to the day.
      • 5-minute journal (5MJ)— He has a few sections in this journal:
      1. Things he’s grateful for
      2. Things that would make the day great
      3. Daily affirmations
      4. Amazing things that happened in the day
      5. How could he have made the day better
      6. What he can do to improve the Tim Ferriss Show

      Regarding the format of his 5MJ he says, “The format of the Five-Minute Journal is very straightforward. This might seem simplistic, but it is, first and foremost, simple. And If I have learned anything, that is certainly that complexity fails”

      As per him, “Five Minute Journal is very helpful for focus, appreciation and keeping things simple.”

    • Tim Ferriss having a glass of protein shake in the breakfast

      11:15 a.m.

      Breakfast

      He consumes a couple of things in his breakfast;

      • Exogenous Ketone or MCT oil

      He takes KetoForce by KetoSports on the recommendation of Dominic D’Agostino or Brain Octane C8 by Bulletproof.

      • Protein shake, comprising Tera’s Whey, which is a goat whey protein, + Great Lake Gelatin, introduced by Amelia Boone, + Super Beets
      • Oolong tea
      • Sardines packed with Olive oil

      When he’s trying to increase muscle mass, he takes a slow-carb breakfast with spinach, eggs, lentils, etc.

      Benefits Of Taking Exogenous Ketone In The Morning

      Taking exogenous ketones in the morning is a practice that’s adopted for various reasons. Here are a few reasons why Tim chooses to take exogenous ketones in the morning:

      • Quick Energy Boost:

      Exogenous ketones can provide a rapid source of energy. In the morning, when glycogen stores are lower due to overnight fasting, ketones may offer a quick energy boost without the need to consume carbohydrates.

      • Enhanced Mental Focus:

      Some individuals report improved mental clarity and focus when using exogenous ketones. This could be particularly beneficial in the morning when concentration and alertness are crucial for starting the day.

      • Appetite Control:

      Ketones may influence hunger hormones, and taking exogenous ketones in the morning helps control appetite throughout the day. This can be especially relevant for those following a ketogenic or low-carbohydrate diet.

      • Physical Performance:

      Exogenous ketones are used before workouts to potentially enhance endurance and performance. Taking them in the morning could be beneficial for those who exercise early in the day.

    • Tim Ferriss drinking AG1

      Tim Ferriss on Using AG1

      • Comprehensive nutrition solution: AG1 is a versatile “all-in-one” supplement designed to provide essential vitamins, minerals, antioxidants, probiotics, and other nutrients in a convenient powdered form.
      • Tim Ferriss’s endorsement: “If I had to choose one supplement, it would be AG1—my go-to nutritional insurance.” Tim Ferriss recommends mixing the powder with water for easy consumption.
      • Nutrient density: Delivers a concentrated blend of nutrients in one serving, ideal for those who may struggle to meet their nutritional needs through diet alone.
      • Micronutrient support: Packed with essential vitamins and minerals that play a vital role in supporting key bodily functions and promoting overall well-being.
      • Digestive health: Contains probiotics and digestive enzymes that help maintain gut health, balance gut bacteria, and improve nutrient absorption.
      • Energy and vitality: Enhances energy levels and overall vitality, supported by a comprehensive mix of nutrients designed for optimal health.
      Buy AG1 ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Tim Ferriss having a morning workout using kettlebell

      12:00 p.m.

      Exercise Routine (20-90 minutes)

      The workout routine of Tim Ferriss consists of;

      • Rides on a Peloton bike with a 20-minute HIIT workout
      • Climbing 2x week
      • Acroyoga 2x week
      • Weight training 1-2x week

      He also goes for 5 minutes of kettlebell swing 3 times a week.

      Benefits Of Acroyoga

      Acroyoga is a form of partner yoga that combines acrobatics, yoga, and therapeutic practices. Practicing Acroyoga in the morning can offer several benefits.

      • Physical Activation:

      Acroyoga involves various physical elements, including strength, flexibility, and balance. Engaging in these movements in the morning can help activate and awaken the body, promoting increased blood flow and energy levels.

      • Mental Focus and Mindfulness:

      Performing intricate poses and transitions in Acroyoga requires concentration and mindfulness. Morning practice can contribute to mental clarity, focus, and a sense of presence that can positively impact the rest of the day.

      • Energy and Mood Boost:

      Physical activity, especially in the form of partner-based activities like Acroyoga, can release endorphins and contribute to an overall positive mood. Starting the day with a sense of accomplishment and joy can set a positive tone for the day.

      • Stress Reduction:

      Engaging in Acroyoga can be a form of moving meditation, helping to reduce stress and tension. The combination of breathwork, physical movement, and connection with a partner can have a calming effect on the nervous system.

    • Tim Ferriss taking supplements

      The Tim Ferriss Supplement List

      Sleep Supplements:

      All are taken 30 – 60 minutes before bed.

      Nootropic Supplements for Brain Performance:

      • Creatine – low dose (1 – 2 grams) taken daily
      • Ubiquinol – taken daily with creatine for cognitive benefits
      • Lion’s Mane Mushroom – taken occasionally
      • Lithium Orotate – 5 mg dose, periodically
      • MCT Oil – used strategically rather than daily

      Anti-inflammatory & General Health Supplements:

      • Turmeric / Curcumin – taken in “Titantium Tea”
      • Fish Oil – taken regularly for many years
      • N-Acetyl Cysteine (NAC) – to support immune function
      • Methylsulfonylmethane (MSM) – for treating injuries
      • AG1 – as “nutritional insurance”

      Physical Performance & Recovery Supplements:

      Immune Support Supplements:

      • L-Lysine – to combat viral infections and cold sores
      • Apple Cider Vinegar – to support immune function
      • Medicinal Mushrooms – to enhance immune function
    • Tim Ferriss having a cold shower in the morning

      1:00 p.m.

      Cold Shower

      After the workout, he takes a relaxing cold shower.

      Benefits Of Cold Showers

      Taking a cold shower in the morning can offer several potential benefits for physical and mental well-being.

      • Increased Alertness and Energy:

      Cold showers stimulate the body’s sympathetic nervous system, leading to an increase in heart rate and alertness. The shock of cold water can help wake you up and leave you feeling more energized.

      • Improved Circulation:

      Cold water causes blood vessels to constrict and then dilate, which can enhance blood circulation. This improved circulation may contribute to better overall cardiovascular health.

      • Reduced Muscle Soreness and Inflammation:

      Cold water immersion has been associated with reduced muscle soreness and inflammation. Athletes often use cold showers or ice baths as part of their recovery routine after intense physical activity.

      • Enhanced Mood and Stress Reduction:

      Cold exposure may trigger the release of endorphins, the body’s natural mood enhancers. Additionally, cold showers are thought to activate the parasympathetic nervous system, promoting a relaxation response that can help reduce stress.

      For more on the benefits of cold shower, check out our article on The Cold Plunge.

    • Tim Ferriss having beef and vegetables for lunch at a Mexican restaurant

      1:30 p.m.

      Lunch

      Tim normally has lunch outside. For lunch he takes;

      • Organic beef
      • Vegetables
      • Pinto beans
      • Guacamole

      He suggests making three groups and mixing and matching one item from each;

      Group 1: Proteins:

      • Egg whites with one whole egg for flavor
      • Chicken breast or thigh
      • Grass-fed organic beef
      • Pork

      Group 2: Legumes:

      • Lentils
      • Black beans
      • Pinto beans

      Group 3: Vegetables:

      • Spinach
      • Asparagus
      • Peas
      • Mixed Vegetables
    • Tim Ferriss writing on a copy

      1:30 – 5:30 p.m.

      Work Routine

      Tim suggests a 4-hour work week.

      Buy 4-Hour Work Week By Tim Ferriss

      The goal of this strategy is to be more productive and break the working norms by managing your time smartly.

      Before starting his work, he monitors his calendar for approaching deadlines.

      Tim Ferriss advises limiting your daily to-do list to no more than two main, “mission-critical” tasks. He writes around 1,200 words for conversational fluency.

      He also suggests delegating and automating tasks to save time and energy.

      “Never automate something that can be eliminated, and never delegate something that can be automated or streamlined”

    • Tim Ferriss wearing a white and blue uniform during his sports training

      5:30 -8:30 p.m.

      After Work Activity

      Smaller First Dinner

      Tim eats 4 times a day instead of some people who eat 6 to 8 times a day.

      Sports Training (Brazilian Jiu-Jitsu Training)

      After a small first dinner or second lunch, he then focuses on sports training.

    • Tim Ferriss having Salmon and Asparagus for dinner at home

      9:30 p.m.

      Dinner

      He likes having a large dinner at home which usually consists of

      • Salmon
      • Asparagus or lentils
      • Coconut Cauliflower Curry Mash
    • Tim Ferriss reading a book while sitting on a sofa

      10:00 – 2:00 a.m.

      Night-Time And Sleep Routine

      Tim likes spending some relaxing time so for enjoyment, he reads or drinks wine with friends.

      For a good night’s sleep, he does a few things

      • Takes phosphatidylserine (PS)
      • Consumes 1-2 tablespoons of apple cider vinegar + 1 tablespoon of unfiltered, raw honey in hot water for better sleep – a tip from Seth Roberts

      Buy Apple Cider Vinegar

      Pre-Bed Snack

      Tim has a little snack right before bed, like an apple and some plain low-fat (not fat-free) yogurt, mandarin orange with five to eight almonds, or a few stalks of celery with nut butter.

      This resolves the problem of low sugar levels after a night’s fast, which causes headaches and lethargy in the morning.

      Reading

      Tim advises against reading non-fiction right before bed since it promotes future-focused thinking and obsession.

      He recommends reading books that compel you to pay attention to the current moment and stimulate your creativity.

      Some Book Recommendations By Tim Ferriss

      Motherless Brooklyn

      Stranger in a Strange Land

      How to Get Filthy Rich in Rising Asia

      Relax In Soaking Tub Or Ice Bath

      He uses essential oil, Epsom, medicinal salts, etc. in his soaking tub, depending on the day’s training.

      Consumes ice water every 2-3 cycles during the bath.

      Listens to audio books or motivational presentations

      If not the soaking tub, Tim chooses an ice bath as it helps with his insomnia. However, he makes sure that he takes the ice bath at most 1 hour before bedtime. If it’s closer to the sleep time, it won’t work.

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James Clear’s Daily Habits and Schedule

A guide on habit forming from the king of habits

James Clear, acclaimed for “Atomic Habits”, is a famous author, entrepreneur, and speaker specializing in habit formation. His impactful book has sold millions, making him a recognized “Habits expert”. Clear's practical approach to behavior change emphasizes routines and time management. As a respected consultant, he inspires others with his habits and daily schedule, often speaking at Fortune 500 companies about continuous growth. His influence has significantly impacted the world of personal development. Let's analyze James Clear's daily routine to understand the habits that we need to enhance our lives.
Atomic Habits –  Hardcover 
Atomic Habits – Kindle 

Optimized For:

  • Habits
  • Learning
  • Performance
  • Sleep
  • Published: January 6, 2025
  • Last Updated: February 19, 2025
    • James Clear waking up

      Wake-up

      • Typically I just wake up when I feel rested.
      • Drinks 1 glass of cold water
      • Recommends Circadian Optics Light Therapy Lamp, it helps alleviate symptoms of seasonal sunlight changes, improves mood, increases energy levels, and regulates sleep patterns. It is designed to mimic natural sunlight and is ideal for work-from-home settings.

      Recommends EUFY BodySence Smart Scale, “Affordable smart scale to track weight, body fat, and BMI”

      Morning Good Habits

      “I think a morning routine should be simple and repeatable (at some point, if you add too many pieces to the mix, you’re not really doing a morning routine anymore, but simply a daily routine).”

      “Here are the strategies that I’ve found to be most effective for getting the most out of my morning ritual.”

      • Manage your energy, not your time.
      • Prepare the night before.
      • Don’t open email until noon.
      • Work in a cool place.
      • Sit up or stand up.
      • Turn your phone off and leave it in another room.
      • Eat as a reward for working hard.
      • Develop “pre-game routine” to start your day
    • James Clear starting his morning routine with a coffee

      Hydration + Caffeine

      • Recommends Great Lakes Supplement, “Add to your morning hot or cold drinks for collagen boost “
      • Consumes a lot of water throughout the day
      • Recommends Instant Coffee Powder by Four Sigmatic, infused with lion’s mane and chaga mushrooms and organic coffee for mental focus. “your go-to morning beverage to support productivity, focus, and, creativity.”

      Coffee product recommendations

      If coffee or tea isn’t your thing, consider starting your day with a refreshing smoothie using a green powder like AG1. It’s a great way to stay hydrated and fuel your body with essential nutrients for energy and focus.

    • James Clear focusing on his journal routine

      Journaling

      Dedicates 10 minutes to practicing gratitude journaling on a regular basis. Here are some journals that are a part of James Clear’s daily schedule.

      Uses and recommends

      • The Clear Habit Journal is designed to give you everything you need and nothing you don’t.”
      • Panda planner “Daily calendar and gratitude journal to increase your productivity and time management “
      • The Five Minute Journal “A simple effective thing you can do every day to be happy”

      Gratitude Journaling

      Gratitude journaling offers a multitude of advantages, including enhanced mood, decreased stress levels, and heightened optimism. Clear underscores the significance of establishing precise daily goals, as they provide guidance and a feeling of achievement. According to Clear, “You start to realize how insignificant monetary things are for your day-to-day happiness.” Additionally, he suggests, “It is a really good idea to force yourself into a positive frame of mind at least once per day.”

      James Clear on Habit Journal

      “The Clear Habit Journal will both keep you on track and make customization a breeze. You can do it all in one multipurpose journal. No need to carry multiple notebooks. No need to buy another notebook, journal, or planner again.”

      “I’ve tried dozens of other notebooks and methods in the past. The habit journal is designed to resolve many of the common problems that plague other notebooks and journals on the market.”

      If you want to add journaling to your daily routine, check out our extensive article on a Journaling Routine.

    • James Clear starting his morning meditation routine

      Morning Meditation

      James Clear on Meditation

      “I’ll usually sit in silence and do some deep breathing for a minute or two before I start reading my twenty pages.”

      “Meditation is like fasting for the mind. The practice clears your mental digestive tract.”

      If you’re looking to start meditating daily, consider checking out our in-depth Daily Meditation Routine article. You can also try the Yoga Wake Up app for quick, guided sessions that make meditation easy and energizing!

    • James Clear reading a book

      Reading

      • Engages in a daily reading habit of at least 20-30 minutes.
      • “Regardless of what happens during the rest of the day, I still get my 20 pages each morning.”
      • Reads E-books on Kindle Paperwhite
      • He uses a book stand to pause and type notes while reading.

      Recommended Reading List from James Clear’s routine:

      Importance of Reading In James Clear’s Schedule

      “Here’s why I think this pattern works: 20 pages is small enough that it’s not intimidating. Most people can finish reading 20 pages within 30 minutes. And if you do it first thing in the morning, then the urgencies of the day don’t get in the way. Finally, 20 pages seem small but add up fast.”

      Enhancing Knowledge Retention

      “Knowledge will only compound if it is retained. In other words, what matters is not simply reading more books, but getting more out of each book you read.”

      “I highlight passages on my Kindle Paperwhite and use a program called Clippings to export all of my Kindle highlights directly into Evernote.”

      I type my notes as I read. If I come across a long passage I want to transcribe, I place the book on a book stand as I type.

    • James Clear focusing on intermittent fasting

      Skips Breakfast

      • Practices Intermittent Fasting
      • Follows the 16/8 fasting method
      • “I typically eat most of my meals between 12 PM and 8 PM. The result is that I get some additional time in the morning to do focused work rather than cook breakfast”
      • “I have a lot of mental clarity in the morning when I fast”

      Intermittent Fasting Quickstart Guide

      12 Lessons Learned from 1 Year of Intermittent Fasting

      The Beginner’s Guide to Intermittent Fasting

      James Clear on Skipping Breakfast

      “I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. There are plenty of health benefits. But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.”

      “Now that I’ve started fasting, I want food less. I’m not addicted to it. I’m not a victim of my diet. I eat when I want because I want to, not because my body tells me I have to.”

    • James Clear starting his deep work routine

      8:00am

      Does Deep Work

      • Incorporates regular breaks every 60-90 minutes
      • Uses tools such as Evernote, Trello, WordPress, Fantastical, Google Docs, and Gmail
      • Disables push notifications and minimizes social media apps
      • Creates a productive work environment in a cool setting
      • Clear suggests sitting up or standing while working, as it allows the lungs to expand and contract fully, enabling better oxygen flow to the brain.
      • Utilizes full-screen mode to minimize distractions during work

      My creative energy is highest in the morning, so that’s when I do my writing each day. By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done.
      James Clear

      Recommends:

    • James Clear using social media

      12:00pm

      Social Media

      • Delays checking email until noon
      • Avoids social media throughout the week
      • Engages with Twitter and Instagram
      • Enhances productivity by delaying email until noon

      “Every Monday, my assistant would reset the passwords on all Facebook, Instagram, and Twitter, which logged me out on each device. All week I worked without distraction. On Friday, she would send me the passwords. I had the entire weekend to enjoy what social media had to offer until Monday morning when we would do it again.”
      James Clear

    • James Clear eating his first meal in his daily routine

      12:00pm

      First Meal

      • Eats a balanced diet that includes protein, healthy fats, and plenty of vegetables.
      • Prepares meals ahead of time to avoid making unhealthy choices when hunger strikes.
      • Suggests using small plates for portion control.
      • Recommends using high-contrast colored plates to enhance the visual appeal and mindful eating.
      • Implements tin foil for wrapping unhealthy foods and plastic wrap for healthier options.

      Recommends

      • Omega Juicer “Industry-leading juicer with dual-stage extraction with adjustable settings”
      • NutriBullet “600- Watt blender that works with fruits, vegetables, superfoods, and protein shakes”
      • “I eat good food and big meals as a reward for working hard.”

      James Clear on His First Meal

      “Surprisingly, since I’ve started intermittent fasting I’ve increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I’ve spent training (down from 7.5 hours per week to 2.5 hours per week).”

      “When you eat a small portion off of a large plate, your mind feels unsatisfied. Meanwhile, the same portion will feel more filling when eaten off of a small plate.”

      James Clear on Grocery Shopping

      “When I go to the grocery store, I only walk around the “outer ring” of the store. I don’t walk down the aisles. The outer ring is where healthy food usually lives: fruits, vegetables, lean meats, fish, eggs, and nuts. These are items that grew or lived outdoors. That’s what I eat.”

    • James Clear restarts his deep work routine

      1:00pm

      Resumes Deep Work

      James Clear maintains a highly productive daily routine by focusing on various habits, . These practices not only enhance his efficiency but also contribute to a balanced and effective workday.

      • Work Intervals: He works in focused intervals of 60-90 minutes, taking short breaks in between to recharge.
      • Break Benefits: These regular breaks help maintain high levels of concentration and prevent burnout.
      • Evernote and Trello: He uses Evernote for note-taking and Trello for task management, keeping his work organized and streamlined.
      • WordPress: For managing his blog, he relies on WordPress to handle content creation and updates.
      • Fantastical: This calendar app helps him keep track of his schedule and appointments efficiently.
      • Google Docs: James uses Google Docs for drafting and collaborating on documents in real-time.
      • Gmail: To manage his email communications, he prefers Gmail for its robust features.
      • Disabling Notifications: James disables push notifications to maintain focus and reduce interruptions.
      • Minimizing Social Media: He minimizes the use of social media apps to avoid unnecessary distractions.
      • Cool Setting: James works in a cool environment, which helps him stay alert and comfortable.
      • Sitting or Standing: He alternates between sitting and standing while working, ensuring better oxygen flow to his brain and improving focus.
      • Full-Screen Mode: Using full-screen mode helps him minimize distractions and stay concentrated on the task at hand.
    • James Clear focusing on his fitness routine

      5:00pm

      Fitness Routine

      • Works out for 45 minutes
      • Lifts three times a week (Monday, Wednesday, Friday)
      • “ I tend to have my best workouts in the late afternoon or early evening”
      • Recommends BeetElite Canister (pre-workout supplement), “Concentrated Beed Crystals: an endurance superfood”
      • Having built a home gym, he ensures that there are no excuses for missing workouts and amusingly exclaims, ‘I’m becoming this equipment hoarder.’
      • Maintains and tracks his pushup routine

      He recommends focusing on a select set of essential exercises, which can be counted on two hands. These include the Clean and Jerk, Snatch, Squat, Deadlift, Bench Press, Pushups, Pullups, and Sprints.

      Recommended Home Gym Equipment:

      Recommends and Uses Smart Sport Watches:

      • Fitbit Flex 2, “Basic activity and sleep tracker from Fitbit for a small price”
      • Fitbit Charge 3, “Popular heart rate, activity, and sleep tracking wristband.
      • Garmin vívosport“Smart activity tracker with wrist-based heart rate and GPS”

      Benefits Of Working Out

      “I get the benefits of the workout, sure, but also, I tend to have that post-workout high for an hour or two where I get this good period of concentration. I tend to eat better when I’m training, it’s like I don’t want to waste it. It’s actually when I’m not training that I get lazy and start eating whatever I want. I tend to sleep better at night because I’m tired from the workout, which means I wake up the next day and I have better energy. At no point was I trying to actively build better sleep habits or nutrition habits or whatever, but it just came as a natural by product of getting that one habit of a good workout in”

      Building a Home Gym for Convenient Workouts

      “Over the last year or two, I’ve built a home gym. All I have to do is get down to the basement and I can just work out there. I’m gradually accumulating more and more equipment, I’m becoming this equipment hoarder, but now I have enough stuff that I don’t have any excuses. All I have to do is just walk downstairs and I can be doing that exercise in 15 seconds.”

      Importance of Tracking Workouts and Optimizing Energy

      “The workout journal tracking system that has worked best for me. Naturally, I use the Clear Habit Journal. I like this particular one because it is the perfect size and it has a firm cover that doesn’t bend or tear with repeated use.”

      “I prefer to write out every set I’ll do, including warm-up sets, because it makes the process of working out even more mindless and automatic. Once I have a plan, I can just pick up the weights and go.”

      James Clear’s Approach: Prioritizing the Most Important Exercise Everyday

      “I pick one goal for the workout and do the most important exercise first. Everything else is secondary. For example, right now I’m working out Monday, Wednesday, and Friday. I do two sessions each day. Upper body in the morning. Lower body in the evening. But I’m only doing one exercise each time (pushups in the morning) and squats or deadlifts in the evening. If I feel like it, I’ll finish my evening workout with kettlebell work or bodyweight stuff (handstands, front levers, and so on).”

    • James Clear going on a walk with his kid

      8:00pm

      Spends Time with Loved Ones

      Recommendations if you have a baby

      “I’ve loved spending time with my kids and I’m fortunate to have a job where I’m flexible enough to be able to do that”
      James Clear

    • James Clear eating dinner with his family

      8:00pm

      Dinner

      Uses and recommends

      Practicing Gratitude Before Dinner

      For over two years, I have used a preceding event to stick with a daily gratitude habit. Each night, when I sit down to eat dinner, I say one thing that I was grateful for that day.”

      Power of Nutritious Dinners

      The benefits of good nutrition are obvious: you have more energy, your health improves, and your productivity blossoms.

    • James Clear eating dinner with his family

      9:00pm

      Preparation Routine

      • Engages in proactive planning for upcoming tasks and responsibilities
      • Devotes 10 minutes every night to creating a detailed plan for the following day
      • Prioritizes important tasks and sets clear objectives for increased productivity

      Efficient Daily Routine Planning

      I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.

    • James Clear starting his sleep routine

      10:00pm

      Prepares for Bed

      • Reads, stretches, or meditates before bed
      • Sleeps at the same time, preferably for 8 hours
      • Avoids using electronic devices for at least an hour before bed
      • Keeps his bedroom dark, quiet, and cool
      • Avoids consuming caffeine or alcohol in the evening
      • Uses blackout curtains and a white noise machine to mask any outside noise.

      Good Sleep Routine:

      A quiet space is key for good sleep. If peace and quiet are hard to come by, try controlling the bedroom noise by creating “white noise” or use earplugs.

      Importance of Sleep:

      “Sleep is the foundation on which everything else is built. It is the unsung hero of health and productivity. The research is clear that even small amounts of sleep deprivation hinder our ability to perform at our best.”

      Stress Relief:

      • Practices 3-1-5 breathing pattern, 3-5 times: Inhale for three seconds, hold for one, exhale for five
      • Practices Yoga NIDRA. Uses Nidra Deep Rest “Lightweight comfortable sleep mask for light elimination”

      I’m trying to get better about noticing when I am holding tension in my body and experiencing stress. When I do notice that I’m feeling particularly stressed, I’ll use this emotional state to cue a deep breathing habit.

Back

Andrew Huberman’s Daily Schedule

How he optimizes his morning, afternoon and night for focus, productivity, and sleep.

Dr. Andrew D. Huberman is an acclaimed neuroscientist and a tenured professor at Stanford University School of Medicine. He's distinguished for his pioneering work in the field of brain development, particularly in the visual system. This article focuses on the details of Dr. Huberman's morning routine, how he remains productive in the afternoon, his workout routine, what he eats, what supplements he takes, and his highly optimized sleep routine. Read on to find out more about Andrew Huberman's daily routine.
Bonus: Andrew Huberman's Comprehensive Supplement Guide: Boosting Testosterone, Sleep Quality, and Mental Sharpness

Optimized For:

  • Dopamine
  • Energy
  • Performance
  • Testosterone
  • Published: January 6, 2025
  • Last Updated: March 12, 2025
    • Andrew Huberman sitting at a table

      Top 5 Andrew Huberman Routine Products

      • AG1: A daily dose of essential vitamins, minerals, and probiotics to support energy, digestion, and immune health.
      • Yerba Mate: A natural caffeine source that enhances focus and alertness without the jittery crash of coffee.
      • Alpha GPC: A brain-boosting supplement that increases acetylcholine levels, improving memory and cognitive function.
      • Creatine: Not just for muscle growth—creatine also supports brain energy, making it a staple for peak mental and physical performance.
      • Tyrosine: A key amino acid that sharpens focus, enhances motivation, and helps the brain stay resilient under stress.
    • The start of Andrew Huberman's daily routine

      ~6:00 am

      Wake-up

      • Wakes up naturally between 5:30 am and 6:30 am.
      • For Andrew Huberman’s morning routine, he doesn’t use an alarm.

      “Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally,  early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality.”
      Dr. Huberman

    • Andrew Huberman drinking AG1

      6:00 AM

      Morning Routine Hydration

      “I’ve been using AG1 since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.”

      Dr. Andrew Huberman on AG1

      “I should mention the AG1 is delicious. I love the way it tastes. I mix mine with some water and a little bit of lemon or lime juice.”

      Whenever somebody has asked me what’s the one supplement they should take, I always answer AG1.”

      Dr. Andrew Huberman on electrolytes in the morning routine

      “Your nervous system and your neurons particularly depend on electrolytes because you need the electrolytes, sodium, magnesium, and potassium, in the proper ratios, in order for those nerve cells to fire what are called action potentials”

      “Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT. LMNT is an electrolyte drink that has everything you need in order to get your brain and body to function at its best, but none of the things you don’t, in particular, sugar”

    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      Benefits of Daily Use of AG1

      • All-in-one nutrition solution: AG1 provides a complete and efficient source of nutrition, containing 75 premium vitamins, minerals, and nutrients derived from whole foods. Its powdered formula ensures easy absorption, delivering essential daily nourishment.
      • Improves gut health: Packed with prebiotics, probiotics, and natural enzymes, AG1 enhances digestion and promotes optimal nutrient absorption to support overall gut health.
      • Boosts immunity: A rich blend of Vitamin C, zinc, and functional mushrooms helps fortify the immune system, keeping you protected against everyday challenges.
      • Supports recovery: Contains a powerful mix of superfoods, adaptogens, and antioxidants, trusted by athletes for promoting faster recovery and maintaining performance.
      • Enhances energy levels: Includes magnesium to support energy production at the cellular level, helping sustain steady energy throughout the day.
      Buy Athletic Greens ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Andrew Huberman focusing on Yoga Nidra

      6:00 AM

      Yoga Nidra

      If you wake up not fully rested, Yoga Nidra can help you start your day efficiently. This technique can assist you in achieving a sleep-like state and replenishing dopamine, reducing cortisol, and decreasing total sleep need.

      Dr. Andrew Huberman on Yoga Nidra (Non-Sleep Deep Rest)

      “There are some interesting data published showing that these yoga nidra meditations, if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.”

      “There was this lore in the yoga nidra community that 30 minutes of yoga nidra is equivalent to 4 hours of sleep. Frankly, I don’t think there’s any evidence for that specific statement. But when I started doing this practice and exploring it, I found that I would come out of a 30-minute yoga nidra session feeling like I slept 5, 6 hours or longer.”
      Read Dr. Huberman’s Extensive coverage of NSDR and sleep optimization here.

      Yoga Nidra and it’s benefits

      Yoga nidra, also known as “yogic sleep,” is a type of relaxation practice involving guided body scans and visualizations. It aims to bring the mind and body into a deep relaxation state akin to the state between wakefulness and sleep. Some studies suggest that it may improve sleep quality, reduce insomnia symptoms, and alleviate stress and anxiety. Despite its potential benefits, it’s crucial to remember that yoga nidra should not replace medical treatment for sleep disorders.

      For anyone eager to unlock the full benefits of yoga nidra, the Yoga Wake Up app could be your new secret weapon! Imagine starting your day with a guided, soothing wake-up session or winding down with a calming yoga nidra practice, all from the convenience of your phone. With its variety of sessions tailored for relaxation and mindfulness, this app transforms everyday moments into powerful relaxation rituals.

    • Andrew Huberman focusing on sun exposure

      6:45 AM

      Sun Exposure

      • 2-10 minutes of sunlight exposure while walking for optic flow
      • Optional: Use an artificial light if the sun has not yet arisen. Get sunlight when it is available.

      Dr. Andrew Huberman on the Benefits of Morning Sunlight

      “View morning sunlight!” is one of my common refrains. Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.

      “The single best thing you can do for your sleep your energy your mood your wakefulness your metabolism is to get natural light in your eyes early in the day. This is grounded in the core of our physiology. There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night. So this is really the foundational power tool for ensuring a great night’s sleep and for feeling more awake during the day.”

      On Alternative Lighting

      “If you wake up before the sun rises, flip on as many lights as you can in your space if you want to be awake in your artificial light environment. And then, once the sun is out, go outside.”

      On Optic Flow
      “There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation — walking or biking or running — and generating optic flow in particular has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.”

    • Andrew Huberman in a cold plunge

      7:00 AM

      Cold Exposure

      Cold exposure can be done as an ice bath or a shower. Ice baths have been shown to be more effective but cold showers can work too.

      Read our in-depth guide on Cold Plunging and Cold Exposure


      Resilience
      : 1X weekly, 1-3 min
      Metabolism: 2X weekly / 11 min total
      Recovery: 3-6 min after training
      How cold? “I really want to get out but can stay in safely”. (~45F or ~7C)

      Benefits of Deliberate Cold Exposure:

      Deliberate cold exposure offers a range of benefits for both the brain and body. By following proper protocols, individuals can experience increased energy, focus, mood, resilience, metabolism, physical recovery, and a stronger mind-body connection.

      Energy and Focus: Cold exposure triggers the release of epinephrine and norepinephrine, enhancing alertness, focus, and providing a boost of energy that can be applied to mental and physical activities.

      Resilience and Grit: Embracing the stress of cold exposure as a self-directed challenge strengthens top-down control over reflexive states, fostering resilience and grit that extends to real-world stressors.

      Mood Enhancement: Cold exposure causes the release of dopamine, elevating mood, enhancing focus, attention, and goal-directed behavior, leading to sustained improvements in mood, energy, and focus.

      Metabolism: Cold exposure increases metabolism in the short term as the body burns calories to maintain core body temperature. Conversion of white fat to metabolically active brown fat can provide long-term metabolic benefits.

      Physical Recovery: Cold-water immersion after high-intensity exercise or endurance training can be an effective recovery tool, promoting muscle power, reducing muscle soreness, and enhancing perceived recovery.

      Mind-Body Connection: Deliberate cold exposure improves the mind-body connection by challenging mental barriers, increasing resilience, and developing a greater sense of control over reflexive responses.

      Importance Of Deliberate Cold Exposure

      “Anchoring your mind in cognitive activities as you get into the cold can be very helpful for maintaining clarity of mind.”

      “Personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method”

      “I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”

      “You’re getting better perfusion and blood flow. The biggest effect is a big increase of 2.5 times in dopamine that lasts for several hours. You know it’s a significant increase when you feel mentally clear and alert. It increases metabolism. Additionally, there’s the process of getting into this cold water when you didn’t want to, which overrides limbic friction and helps build resilience.”

      Cold plunge at home with a compact, portable Ice Tub

    • Andrew Huberman starting his workout routine

      7:30 AM

      Workout

      Sunday – Endurance;
      Monday – Legs;
      Tuesday – Heat/cold cycling;
      Wednesday – Torso push/pull;
      Thursday – High effort, short cardio;
      Friday – High-intensity interval training
      While it’s important to customize the routine to fit your personal needs, be sure to maintain the overall goals of the schedule. The specific days of each workout can be adjusted, but it’s important to maintain proper spacing between exercises.

      Dr. Huberman’s workout supplement recommendations

      Official supplements by Momentous Supplements as Endorsed by Dr. Huberman

      Alpha-GPC (buy): 300mg, 30-60 minutes before key workouts. Alpha-GPC promotes the release of acetylcholine, a neurotransmitter involved in memory, attention and skeletal muscle contraction. It has been shown to increase power output in athletes.

      Tyrosine by Momentous (buy): 500mg, 30-60 minutes before key workouts. L-Tyrosine is an amino acid that can increase the production of dopamine and related neurotransmitters that positively impact energy, motivation and mood. Thus, L-Tyrosine is a powerful tool for enhancing exercise performance.

      Creatine (buy): 5g daily. Creatine is a molecule that stores high-energy phosphate groups that ultimately lead to the regeneration of ATP, the primary energy carrier in the body. In thousands of studies, creatine has been shown to effectively increase exercise performance.

      Grass-fed Whey Protein by Momentous (buy): 40g, 30-60 minutes after workout. Whey protein is a well-absorbed source of protein that is useful for post-workout fueling. Research shows that consuming whey protein benefits muscle gain and fat loss, particularly post-workout.

      Dr. Huberman’s Fitness Toolkit

      For Huberman’s hypertrophy protocol, perform 3-4 sets of 5-8 reps with heavy weight for 3-4 weeks, resting for 2-4 minutes between sets.

      The next month, switch to lighter weight and do 8-15 reps with 2-3 sets per exercise, resting for 90 seconds between sets. To optimize your resistance training, choose two exercises for each muscle group – one that involves maximal contraction at the end of the movement (e.g., bent row) and another that involves a stretch or full range of motion at the beginning of the movement (e.g., pull up).

      To lower your heart rate between sets, practice physiologic sighs by taking two full inhales through your nose followed by one full exhale of all the air through your mouth. Keep in mind that the mind-muscle connection is important – certain muscles will grow bigger and stronger based on your ability to contract them without any load.

      After each training session, take 3-5 minutes to do some deliberately slow breathing to relax your mind and body and downshift your nervous system.

      Find detailed information on Dr. Huberman’s podcast on his Fitness Toolkit.

      Dr. Huberman’s Fitness Routine

      Sunday: Endurance – at least 30 minutes of cardio, ideally 60-75 minutes of zone 2 cardio such as jogging or hiking. Tip: use a weight vest for an extra challenge on shorter workouts.

      Monday: Legs – Quads, Hamstrings, Calves. Why legs on Mondays? Training the largest muscle group when you’re fresher sets off metabolic processes that elevate metabolism & amplify hormonal events. Get the hardest workout out of the way and move on.

      Tuesday: Heat/cold cycling – ideally, hot sauna (20 minutes) + ice bath (5 minutes) x 5 rounds. Check out the notes for best practices and the benefits of heat or cold.

      Wednesday: Torso – Push/Pull. Working push/pull enhances strength and joint integrity, and amplifies hormonal effects. Sample exercises: shoulder press, chin-ups. Important tip: don’t forget to train your neck safely to reduce shoulder risk of injury and discomfort.

      Thursday: Brief Cardio at 75-80% Effort – 35 minutes of running / rowing / cycling / stairs / jump rope, deeper than zone 2 but not all-out effort.

      Friday: High-Intensity Interval Training (HIIT) – goal is to get heart rate way up and tap into strength & hypertrophy training for legs without weights.
      Sample exercise: intervals on bike 20-30 second all-out sprint + 10 seconds rest x 8-12 rounds. For most people, max heart rate = 220-age. Only do all-out movements with perfect form.

      Saturday: Arms, Calves, Neck – Indirect training for torso. Sample exercise: triceps dip, chin up, dumbbell curls, incline curls, triceps kickback. Tweak the routine and shift to personalize but keep the broad goals – the specific days of each workout aren’t critical but the exact spacing is.

      Huberman does a hack squat, leg extensions, seated calf raises, leg curls, glute hamstring raise, etc. Huberman does not do squats or deadlifts.
      If you want to learn more about his fitness schedule, consider checking out Andrew Huberman’s Weekly Workout Routine article.

    • Andrew Huberman drinking Yerba Mate

      10:00 AM

      Morning Caffeine

      • Delays caffeine or tea intake by 2 hours after waking for adenosine regulation.
      • Prefers Yerba Mate over coffee. Buy Yerba Mate with a 20% discount
      • Prioritizes deep thinking tasks early in morning before eating breakfast.

      Benefits of Delaying Morning Caffeine

      “I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. However painful it may be to eventually arrive at that 90 to 120 minutes after waking, you want, and I encourage you, to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day. Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you’ll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash”

      “And if you drink caffeine at any point throughout the day, really try and avoid any caffeine, certainly avoid drinking more than a hundred milligrams of caffeine after 4:00 p.m and probably even better to limit your last caffeine intake to 3:00 p.m. or even 2:00 p.m”

      Significance of Morning Caffeine

       

      “If I’m going to do a resistance training workout, which is what I do three times a week, I will drink yerba mate. I usually brew my own. I’m a big fan of yerba mate because of the caffeine source. It also has a different caffeine-like substance in it. It also is not as dehydrating as coffee, but I also just really like it. But people should avoid the smoked varieties. The smoked varieties can be carcinogenic. “

    • Andrew Huberman preparing his meal

      1:00 PM

      First Meal

      • Practices Intermittent Fasting. Usually fasts for 12-16 hours, and has his first meal early afternoon.
      • When eating breakfast, he usually eats a low-carb meal with meat and vegetables, but may add carbs like rice or oatmeal after intense exercise.

      Potential Benefits of Intermittent Fasting

      Intermittent fasting is a dietary pattern in which you cycle between periods of eating and fasting. There are many different forms of intermittent fasting, but one common method involves eating all of your daily calories within a 6-8 hour window and fasting for the remaining 14-16 hours. Some people believe that intermittent fasting has a number of potential health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. It may also help to improve heart health, increase longevity, and reduce the risk of chronic diseases like type 2 diabetes and certain types of cancer.

      Dr. Huberman’s in-depth podcast on Fasting and Time-restricted Feeding.

      Athletic Greens

      Athletic Greens is a dietary supplement that contains a blend of ingredients that the manufacturer claims to have a range of health benefits, such as improved energy levels and athletic performance, support for immune health, improved digestion and gut health, improved skin health, and support for mental clarity and cognitive function.

      I’ve been using Athletic Greens since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.
      – Dr. Huberman
      Buy AG1 

    • Andrew Huberman starting his yoga routine

      03:00 PM

      Yoga Nidra

      • Optional: If Dr. Huberman is still feeling unrested he will do another 10-30 minute Yoga Nidra session.
      • Looking to add a guided approach to your yoga nidra sessions? The Yoga Wake Up app offers quick, accessible practices to deepen relaxation and recharge your energy.
    • Andrew Huberman focusing on his evening cardio routine

      06:30 PM

      Evening Cardio

      According to Dr. Huberman on social media, it may be more beneficial to do cardio workouts in the evening instead of weight training. However, he emphasizes that it’s important to do what feels comfortable for you. He also mentions that there could be some advantages to doing a morning workout and saving cardio for the evening.

    • Andrew Huberman eating his evening meal

      7:00 PM

      Evening Meal

      • Eats 3-4 hours before bedtime.
      • Eats carbs for replenishing glycogen levels and helps with sleep.
      • Avoids eating too much meat before bed to avoid long gastric clearance.

      Dr. Huberman’s approach to his evening meal

      In the Huberman Lab podcast, he focuses on starch for his last meal of the day, as it helps him sleep better. Starchy carbohydrates like pasta, rice, potatoes, etc. can decrease the time it takes to fall asleep and increase serotonin and tryptophan levels. Serotonin is a mood stabilizer that promotes good sleep quality, and tryptophan is an essential amino acid that is a precursor for several hormones, including melatonin and serotonin. Andrew Huberman also includes vegetables and sometimes lean protein like tuna or salmon, and if he’s not training as much, he reduces the carbohydrate intake by half. He notes that eating too much meat before sleep can negatively affect his sleep quality and that meat has a long gastric clearance time, which may contribute to poorer sleep.

    • Andrew Huberman starting his sleep routine by dimming the lights

      09:30 PM

      Dims Lighting

      “Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.
      Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine.”

      Detriments of Blue Light in the evening

      Exposure to blue light, particularly in the evening hours, can have negative effects on sleep. Blue light is a type of light with a short wavelength that is found in natural sunlight. It has been shown to suppress the production of the hormone melatonin, which is involved in the body’s sleep-wake cycle. When we are exposed to blue light at night, it can disrupt the body’s natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep.

      Research has shown that exposure to blue light in the evening can disrupt the body’s natural circadian rhythms, causing a delay in the release of melatonin and making it harder to fall asleep. In addition, blue light has been found to reduce the amount of deep sleep that people get, which is important for physical and mental restoration.

      To help minimize the negative effects of blue light on sleep, it is recommended to reduce exposure to screens (such as phones, tablets, and computers) in the hours leading up to bedtime, and to use screens that have a blue light filter or to use blue light blocking glasses. It is also recommended to avoid bright lights and to use dimmer lighting in the evenings, as this can help to promote the production of melatonin and improve sleep quality.

      Want to find out more about the Andrew Huberman sleep schedule? Read our article on his extensive sleep routine.

    • Andrew Huberman reading a book

      10:00 PM

      Reads

      Favorite Reading List.

      Notable Mentions:
      Outlive: The Science and Art of Longevity (Get)
      Why We Sleep: Unlocking the Power of Sleep and Dreams (Get)
      Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Get)

    • Andrew Huberman sleeping at night

      10:30 PM

      Sleep

      According to Dr. Andrew Huberman sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer. It is no surprise his entire routine is geared towards optimizing it.

      Benefits of Sleep Supplements

      “There are supplements that for most people will greatly improve their ability to fall and stay asleep and the three main supplements in that category or that kit of Momentous Sleep Supplements (Buy full sleep stack here).

      “The ideal time to take those is 30 to 60 minutes before bedtime”

      “I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. I use supplements from Momentous for all of the above.”

      “So every third or fourth night, I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack that I talked about before. So I’m taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.”

    • The Andrew Huberman Official Sleep Supplement Bundle

      As part of his powerful Toolkit for Sleep protocols, Dr. Huberman has helped us select the best ingredients backed by science. Each one provides unique effects that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and ready to tackle the toughest day.

      Buy the Huberman Lab Sleep Bundle ->
    • The Andrew Huberman Official Complete Product Bundle

      A comprehensive collection of products designed to support cognitive function, sleep, and hormone balance. This bundle contains a variety of high-quality supplements, including Omega-3, Magnesium Threonate, Apigenin, Inositol, L-Theanine, Tongkat Ali, Fadogia Agrestis, Zinc Picolinate, Alpha GPC, Tyrosine, Creatine, Acetyl-L-Carnitine.

      Each of these ingredients has been carefully selected by Dr. Huberman and shown to support brain health, improve sleep quality, and promote overall well being. This starter pack has everything you need to get going on the Huberman Protocol.

      Buy the Official Huberman Lab Complete Product Bundle ->
    • Andrew Huberman at a table

      Andrew Huberman Complete Routine Product List

Back

Andrew Huberman’s Comprehensive Supplement Guide

Boosting Testosterone, Sleep Quality, and Mental Sharpness

Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, has gained a wide following for sharing his extensive knowledge on human optimization. Through his research and the Huberman lab podcast, he has developed a targeted supplement protocol to enhance his biology. In this in-depth guide, we’ll analyze the Andrew Huberman supplement list, with additional insights from Examine.com.

Optimized For:

  • Energy
  • Performance
  • Supplements
  • Testosterone
  • Published: January 6, 2025
  • Last Updated: March 24, 2025
    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      A summary of Andrew Huberman’s supplement list

      1. Base Supplements for a Solid Foundation 

      • Vitamin D: Essential steroid hormone
      • Vitamin K2: For cardiovascular health
      • AG1: Broad spectrum micronutrients

      2. Supplements for Boosting Testosterone

      • Tongkat Ali: 400 mg daily
      • Zinc: Essential for healthy testosterone levels
      • Boron: 2 – 4 mg per day

      3. Supplements for Enhancing Sleep Quality

      4. Supplements for Enhancing Focus and Mental Performance

      5. Supplements for Maintaining Good Cognitive Function

      6. Further Supplements Huberman Takes

    • Andrew Huberman’s Official Complete Product Bundle by Momentous Supplements

      A comprehensive collection of products designed to support cognitive function, sleep, and hormone balance. This bundle contains a variety of high-quality supplements, including Omega-3, Magnesium Threonate, Apigenin, Inositol, L-Theanine, Tongkat Ali, Fadogia Agrestis, Zinc Picolinate, Alpha GPC, Tyrosine, Creatine, Acetyl-L-Carnitine.

      Each of these ingredients has been carefully selected by Dr. Andrew Huberman and shown to support brain health, improve sleep quality, and promote overall well being. This starter pack has everything you need to get going on the Huberman Protocol.

      Buy the Official Huberman Lab Complete Supplement Bundle ->
    • Andrew Huberman experimenting with a supplement

      Base Supplements for a Solid Foundation

      Huberman takes these fundamental supplements to cover all the bases and build a solid foundation for overall health and well-being.

      TL;DR:

      • Vitamin D: Essential steroid hormone
      • Vitamin K2: For cardiovascular health
      • AG1: Broad spectrum micronutrients

      1.1 Vitamin D

      Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU of vitamin D daily.

      More from Examine.com:

      • Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation.
      • Requirements increase without sufficient sun exposure.

      1.2 Vitamin K2

      Vitamin K2 is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.

      More from Examine.com:

      • Improves cardiovascular health by preventing calcium deposition in arteries. Also crucial for bone metabolism.
      • Vitamin K2 specifically is the most bioavailable form.

      1.3 AG1

      AG1 is a green powder supplement that Huberman has been using for over 12 years. He consumes it once to twice per day for its broad spectrum of vitamins, minerals, and probiotics.

      • Broad spectrum superfood blend containing 75 vitamins, minerals, antioxidants, and adaptogens.
      • Provides comprehensive micronutrient support to help fill potential gaps in the diet.
      • Includes probiotics and prebiotics for gut health and immune function.
      • Rich antioxidant content from ingredients like spirulina and wheatgrass.
      • Adaptogens like ashwagandha and astragalus root manage stress levels.
    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      Benefits of Daily Use of AG1

      • Comprehensive health support: AG1 offers a full-spectrum nutrition solution with 75 premium vitamins, minerals, and whole-food-sourced ingredients, ensuring daily nourishment in an easy-to-absorb powdered form.
      • Enhances gut health: Packed with prebiotics, probiotics, and natural enzymes, AG1 promotes healthy digestion and improves nutrient absorption for a balanced gut.
      • Boosts immunity: Provides a potent combination of Vitamin C, zinc, and functional mushrooms to strengthen the immune system and protect against daily stressors.
      • Aids in recovery: Formulated with superfoods, adaptogens, and antioxidants, AG1 supports faster recovery and is trusted by athletes for its restorative benefits.
      • Improves energy levels: Enriched with magnesium, AG1 helps sustain energy throughout the day by supporting efficient cellular energy production.
      Buy Athletic Greens ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Andrew Huberman drinking a supplement to boost testosterone

      2. Andrew Huberman Supplements for Boosting Testosterone

      Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being. Andrew Huberman uses a combination of supplements to maintain healthy testosterone levels.

      TL;DR:

      • Tongkat Ali: 400 mg daily
      • Zinc: Essential for healthy testosterone levels
      • Boron: 2 – 4 mg per day

      2.1 Tongkat Ali

      Native to Southeast Asia, Tongkat Ali is a plant used in traditional medicine known for its testosterone-boosting properties. Huberman recommends a daily dosage of 400 mg.

      More from Examine:

      • Herbal extract shown to increase testosterone levels by up to 37% in men by stimulating Leydig cells in the testes to release more testosterone.
      • Also noted to improve stress resilience and boost male fertility parameters.

      Huberman suggests:

      • Take it early in the day: Since it can have a mild stimulant effect, it’s advisable to consume it in the morning.
      • Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.
      • No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.

      2.2 Zinc

      Zinc is essential for healthy testosterone levels. While Huberman hasn’t specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.

      2.3 Boron

      Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.

      If you’re looking to learn more about how Andrew Huberman boosts testosterone levels, consider reading the Andrew Huberman’s Testosterone Optimization article.

    • Andrew Huberman looking at his sleep supplements

      3. Andrew Huberman Supplements for Enhancing Sleep Quality

      Good sleep is crucial for overall health and optimal brain function. To enhance sleep quality, Huberman uses a combination of supplements.

      TL;DR:

      3.1 Magnesium L-Threonate

      Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.

      More from Examine.com

      • Magnesium chelate that efficiently crosses the blood-brain barrier to induce relaxation by activating GABA receptors.
      • Improves sleep quality without daytime drowsiness.

      3.2 Theanine

      An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman’s daily dose varies between 100 and 300 mg.

      More from Examine.com

      • Amino acid found in green tea that promotes relaxation by increasing alpha brain waves.
      • Shows particular synergy with caffeine, attenuating its side effects.

      3.3 Apigenin

      Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.

      More from Examine.com

      • Plant flavonoid with anti-anxiety effects via its affinity for GABA receptors in the brain.
      • Acts as a mild sedative that can improve sleep onset and quality.

      3.4 Inositol

      Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.

      More from Examine.com

      • Carbohydrate compound involved in serotonin and insulin signaling pathways related to sleep regulation.
      • May improve sleep quality and ability to fall back asleep after night awakenings.

      3.5 GABA & Glycine

      Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.

      If you want to find out more about Huberman’s sleep supplements and his sleep schedule, you must read Andrew Huberman’s Sleep Routine article.

    • Andrew Huberman reading a book and taking his supplements

      4. Supplements for Boosting Mental Sharpness and Focus

      Maintaining cognitive function and focus is crucial in today’s fast-paced world. Huberman utilizes specific supplements to boost his mental sharpness and focus.

      TL;DR:

      4.1 Alpha-GPC

      Alpha-GPC is one of Huberman’s preferred supplements for supporting cognitive function. He takes between 300 to 600 mg of Alpha-GPC 3-5 times per week.

      More from Examine.com

      • Source of choline that increases levels of acetylcholine involved in learning, memory, and concentration.
      • May enhance cognitive abilities in the elderly and boost strength output.

      4.2 L-Tyrosine

      Very occasionally (1x per week maximum), Huberman uses L-Tyrosine, a precursor to dopamine, in doses between 500mg and 1,000mg to enhance focus and attention.

      More from Examine.com

      • Amino acid precursor to catecholamine neurotransmitters dopamine and noradrenaline.
      • Improves focus, attention, and mental performance under acute stress.

      4.3 Phenylethylamine (PEA)

      Phenylethylamine (PEA) is another supplement Huberman uses to increase dopamine and enhance focus. He takes 500 mg of PEA occasionally, about once a week or once every 2 weeks.

    • Andrew Huberman analyzing different supplements

      5. Supplements for Maintaining Good Cognitive Function

      Maintaining cognitive function is crucial for overall productivity and well-being. Huberman uses specific supplements to support this aspect of his health.

      TL;DR:

      5.1 Omega-3 Fatty Acids

      Huberman aims to consume 2-3 grams of EPA (a form of omega-3 fatty acid) daily. He takes Omega-3 Fatty Acids as a fish oil supplement, as he rarely eats fish.

      More from Examine.com

      • Provides essential fatty acids critical for cognitive health, mood regulation, and cardiovascular function.
      • Helps reduce inflammation and oxidative damage.

      5.2 Glutamine

      Glutamine is an amino acid that Andrew Huberman uses regularly for its immune-enhancing effects. He hasn’t specified his daily dosage.

      5.3 Creatine

      While creatine is popularly known for its uses in bodybuilding, Huberman takes it primarily for its cognitive benefits. He consumes 5 grams of Creatine monohydrate daily.

      More from Examine.com

      • Supports cellular energy generation, muscle strength, power output, and cognitive function.
      • One of the most widely researched and effective performance-enhancing supplements.
    • Andrew Huberman tasting two supplement drinks

      6. Further Supplements Huberman Takes

      Huberman also takes additional supplements for overall health and well-being.

      TL;DR:

      • Rhodiola Rosea: An ‘adaptogen’ that can reduce perceived fatigue
      • Ashwagandha: An ‘adaptogen’ that can reduce cortisol (stress hormone)
      • Multivitamin: Broad spectrum vitamins and minerals
      • Opti-Men: Improves metabolism

      6.1 Rhodiola Rosea

      Prior to workouts, Andrew Huberman takes Rhodiola Rosea, an ‘adaptogen’ that can reduce perceived fatigue, allowing him to push harder and longer during his workouts.

      More from Examine.com

      • Adaptogenic herb shown to reduce fatigue, increase endurance, and lift energy levels by optimizing cortisol levels.
      • May also enhance cognitive performance and learning ability.

      6.2 Ashwagandha

      Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.

      More from Examine.com

      • Ayurvedic adaptogenic herb shown to lower cortisol and help manage stress and anxiety.
      • May improve fertility and exercise performance as well.
      • Huberman cycles its use to avoid building tolerance.

      6.3 Multivitamin

      Huberman takes a multivitamin daily.

      6.4 Opti-Men

      • Metabolism Improvement: Opti-Men is packed with essential vitamins and minerals that help boost metabolism. This supports Andrew Huberman in maintaining his energy levels throughout the day.
      • Immune Support: The supplement provides vital nutrients like Vitamin C, Zinc, and Vitamin D, which are known to strengthen the immune system.
      • Muscle Recovery: Opti-Men contains amino acids that aid in muscle recovery, essential for Andrew Huberman’s rigorous workout routines.
      • Antioxidant Protection: With ingredients like Vitamin E and Selenium, Opti-Men helps protect cells from oxidative stress, promoting overall health.
      • Convenient Nutrient Source: It offers a comprehensive blend of nutrients in one tablet, making it an efficient addition to Andrew Huberman’s supplement routine.
    • Andrew Huberman analyzing his health condition

      7. Tracking and Measuring Health

      To monitor the effects of these supplements and track his overall health, Huberman tests his blood twice a year. He uses, a company that offers comprehensive blood tests, to track and monitor his health.

      Some Options for InsideTracker:

      • Essentials
      • Foundation
      • Ultimate Plan + DNA Kit + InnerAge 2.0 calculation
    • Andrew Huberman sitting on a table with multiple supplements

      The Complete Andrew Huberman Supplement List

Back

The 75 Hard Program

Navigating Life's Tough Terrain with The 75 Hard Program

Trying to get your physical or mental fitness back on track? It’s time to kickstart the 75 Hard Challenge! The 75 Hard program is more than just a fitness journey, it's a transformative experience designed to push participants beyond their physical and mental limits. Founded by entrepreneur Andy Frisella, this fitness program has gained widespread popularity for its life-changing results.

Optimized For:

  • Dopamine
  • Energy
  • Performance
  • Wellness
  • Published: January 2, 2025
  • Last Updated: February 19, 2025
    • Andy Frisella in the gym for the 75 hard challenge

      A Snapshot of the 75 Hard Challenge

      This fitness challenge requires individuals to commit to a strict schedule for 75 days, focusing on five daily tasks.

      • 45-minute indoor and outdoor workouts
      • A good diet plan
      • Drinking a gallon of water
      • Reading 10 pages of non-fiction books
      • Taking a progress photo
    • Andy Frisella waking up to start the 75 Hard challenge

      Rise And Shine— It’s A Good Morning!

      Enjoy the morning with renewed energy and purpose with our guide. Before the day starts, equip yourself with three essential practices to ignite your mornings.

      • Set your Amazon Echo Dot LED Alarm Clock in the room to ensure you get out of bed promptly.
      • Begin your day with a positive mantra to build a resilient mindset.
      • Avoid hitting the snooze button and commit to starting your day with  determination.
    • Andy Frisella drinking water for the 75 Hard Challenge

      Hydration and Reflection

      • Drink a full glass of water upon waking to rehydrate your body after hours of sleep. If you want to make hydration easier, it’s time to purchase the Hydro Flask.
      • You can also drink green matcha tea, Yerba Mate, or coffee to get fresh in the morning. If you’re looking to make coffee at your home, we recommend purchasing the top-class Keurig Coffee Maker.
      • Find a quiet space for meditation or reflection, focusing on deep breathing and improving mental fortitude.
      • Use this time to express gratitude for the opportunities ahead and visualize your long-term goals as already achieved.
    • Andy Frisella going for an early morning jog for the 75 Hard program

      Early Morning Workout

      Beginning your day with physical activity can set a positive tone for what follows.

      • Going to the gym early in the morning can give you a headstart on your day ahead.
      • You could also go for an early morning walk or run and enjoy the serene outdoor environment.
      • Plan your workout the night before to eliminate decision fatigue and ensure a seamless start.
      • Include a mix of exercises like squats and push-ups to target different muscle groups.
      • Utilize interval training or circuit workouts to maximize calorie burn and improve cardiovascular fitness.

      Want to give your morning workouts a boost? Invest in top-of-the-line dumbbells and battle ropes from Titan Fitness.

    • Andy Frisella making a diet meal for the 75 Hard challenge

      Creating A Customized 75 Hard Meal Plan

      Crafting a meal plan tailored to your preferences and goals is key to optimizing performance and success in this fitness program.

      • Designing nutrient-rich meals: Make a diet plan that includes a balance of protein, carbohydrates, and healthy fats to help your body meet the demands of the 75 Hard program.
      • Eat healthy: Prioritize unprocessed foods like fruits, vegetables, and proteins to support your health and fitness goals.
      • Cook meals beforehand: Prepare meals in advance to ensure you have nutritious options readily available, reducing the temptation to stray from your diet plan. Incorporate a variety of foods and flavors into your meal plan to keep things interesting and prevent boredom with your diet.

      You can use the Nutribullet Smart Touch Blender to make the perfect meal for your 75 Hard Challenge.

      • No alcohol or cheat meals:  Strictly follow the guidelines by refraining from alcohol and avoiding cheat meals.
      • Portion control: Focus on portion control to avoid overeating and ensure you’re consuming the appropriate amount of calories to maintain your energy levels.
      • Stay consistent: Stick to your meal plan consistently throughout this fitness challenge to maximize results and support your overall health.

      With a personalized meal plan designed to fuel your body effectively, you can efficiently tackle the physical and mental demands of this challenge with confidence.

      • High protein diet: Try to eat meats, eggs, and dairy products to support muscle growth which can help you complete the 75 Hard fitness program without any hassle.
      • Keto diet: Focus on a keto diet by prioritizing fats and minimizing carbs to promote weight loss throughout the challenge.
      • Vegan diet: Nourish your body with plant-based foods rich in vitamins, and minerals, and complete the 75 Hard routine with ease.
      • Low-carb diet: Optimize weight loss and stabilize blood sugar levels by reducing carb intake, focusing on nutrient-rich meals for higher energy.
      • Mediterranean diet: Enjoy a variety of colorful fruits, vegetables, and healthy fats, to improve your overall health during the 75 Hard plan.
    • Andy Frisella eating a healthy breakfast

      Nutritious Breakfast

      Starting your day with a nutritious breakfast sets the tone for a productive day ahead.

      • Prioritize foods like eggs or Greek yogurt, according to the diet you select to support muscle repair and enhance energy levels.
      • Include complex carbohydrates like whole grains or vegetables to provide sustained energy throughout the morning.
      • Eat healthy fats like avocado or olive oil for brain health and nutrient absorption.
    • Andy Frisella holding his supplement pills

      Supplements To Enhance Your 75 Hard Challenge

      Boosting your health with supplements can complement your efforts in the 75 Hard challenge.

      • Magnesium L-Threonate: Improves cognitive function and enhances brain health by increasing magnesium levels in the brain, which leads to better sleep quality and overall mood enhancement.
      • Creatine and Collagen: The Creatine and Collagen supplement bundle boosts muscle strength and endurance to facilitate better performance during workouts and support muscle recovery. It also promotes healthy skin, hair, and joints to help you get through the 75 Hard challenge.
      • Omega-3: Provides essential fatty acids crucial for heart health and brain function. The supplement reduces inflammation and aids in recovery from exercise-induced muscle damage.
      • AG1: Delivers comprehensive nutrition with a blend of vitamins, minerals, and antioxidants, supporting overall health and energy levels during the 75 Hard Challenge.
    • Andy Frisella contemplating his day plans

      Personal Development Time

      Carving out time for personal development is crucial for your growth journey in the 75 Hard program.

      • Select a book that aligns with your personal growth goals and interests.
      • Take notes or highlight key passages to deepen your understanding of the material.
      • Reflect on how the concepts discussed can be applied to your own life and challenges.
      • Set aside dedicated time each morning to read 10 pages for personal growth and self-improvement.
      • Create a calm and quiet environment to ensure you can read peacefully and complete the book reading part of this mental toughness program.
      • You can also focus on journaling for personal development. Check out our article to find out more about starting a Journaling Routine.
    • Andy Frisella reading a book for the 75 Hard challenge

      Book Buffet: Feeding Your Mind with Knowledge

      The 75 Hard program provides an excellent opportunity for participants to increase their knowledge with the book reading task.

      • Daily reading requirement: The 75 Hard routine includes reading 10 pages of a non-fiction book each day to promote personal growth.
      • Selecting the right books: Choose books that align with your interests and goals to maximize the benefits of daily reading.
      • Diverse reading material: Explore a variety of genres, topics, and authors to broaden your perspective about different topics. Dive into motivational or self-help books that inspire and empower you to overcome challenges, stay focused, and achieve your goals.
      • Consistency is key: Make reading a non-negotiable part of your daily routine to ensure you meet the 10-page requirement and stay on track with the challenge.
      • Educational opportunities: Use the daily reading requirement as an opportunity to educate yourself on topics related to fitness, nutrition, mindset, and personal development, enhancing your overall experience of the 75 Hard Challenge.
      • Track your progress: Keep a log or journal of the books you’ve read and the lessons you’ve gained from them, allowing you to track your personal growth and development throughout the challenge.

      When you read different books throughout this 75 Hard fitness challenge, you must remember that feeding your mind with knowledge isn’t just a task but a transformative journey towards better wisdom and self-discovery.

      Book Recommendations

    • Andy Frisella making a daily plan for the 75 Hard Challenge

      Daily Routine Planning

      Starting your day with a plan can set you up for success. Here’s how you can make the most of your daily routine planning.

      • Start your day by setting aside time for daily planning.
      • Utilize a digital planner or calendar to map out your schedule for the day.
      • Break down your goals into actionable tasks and prioritize them based on urgency and importance.
      • Consider using time-blocking techniques to allocate specific time slots for different activities and minimize multitasking.
      • Anticipate potential challenges that may arise throughout the day and develop contingency plans to address them proactively.
      • Add regular breaks into your schedule to rest and recharge, optimizing productivity and mental clarity. Try to minimize social media usage in your daily routine.
      • Set aside time at the end of each day to review your progress, celebrate your accomplishments, and prepare for the day ahead.
    • Andy Frisella having lunch

      Hydration and Lunch

      By prioritizing hydration and enjoying a nutritious lunch, you’ll refuel your body and mind, setting yourself up for success in the afternoon ahead.

      • You can start your mid-day routine by drinking some water before your meal to rehydrate your body and support digestion. Try to keep the Hydro Flask bottles close so you can keep yourself hydrated throughout the day.
      • Choose a well-balanced lunch that matches the diet you select and keeps you feeling satisfied.
      • Experiment with different flavor combinations and cuisines to keep your meals exciting.
      • Practice mindful eating by savoring each bite and chewing slowly.
      • Avoid distractions like work-related tasks during lunchtime to completely enjoy your meal.
    • Andy Frisella holding a half gallon water jug

      Conquering the Gallon-a-Day Water Goal

      Ensuring optimal hydration is a basis of success in the 75 Hard fitness program, with the gallon-a-day water goal serving as a vital component for maintaining peak performance and overall health.

      • Gallon-a-Day Goal: The 75 Hard program emphasizes drinking one gallon of water daily, a crucial component for hydration.
      • Choose your container wisely: Opt for a ZULU Goals half-gallon water bottle or BJPKPK one-gallon water jug to track your intake throughout the day.
      • Divide and conquer: Break down your water intake to drink a certain amount at specific times throughout the day.
      • Set reminders: Use alarms or hydration apps to remind yourself to drink water regularly and stay on track with your gallon-a-day goal.
      • Avoid overhydration: While staying hydrated is important, be mindful not to drink excessively in one go, as this can lead to electrolyte imbalances and other health issues.

      The Importance Of Keeping Yourself Hydrated

      • Optimal performance: Staying hydrated ensures peak performance during workouts and daily activities.
      • Supports recovery: Proper hydration helps in muscle recovery, which can reduce the risk of injury.
      • Enhanced cognitive function: Drinking enough water boosts mental fortitude.
      • Regulates body temperature: Hydration helps regulate body temperature, preventing overheating during intense workouts.
      • Minimizes appetite: Drinking water can help curb cravings and prevent overeating.
      • Improves skin health: Hydration keeps skin hydrated, which can contribute to a healthy appearance and boost confidence during progress pics.
      • Prevents dehydration: Dehydration can lead to lower energy levels and muscle cramps.
    • Andy Frisella working productively

      Focus and Productivity

      • As the afternoon progresses, it’s essential to maintain focus and productivity to stay on track with your goals.
      • Begin by revisiting your to-do list, identifying the most critical tasks that need your attention and making a fitness plan.
      • Set a timer for 25-30 minutes of uninterrupted work, during which you concentrate solely on completing a single task.
      • Minimize distractions by turning off notifications, closing unnecessary tabs, and creating a dedicated workspace free from clutter.
      • Prioritize tasks based on their level of importance and urgency, tackling high-priority items first to ensure progress toward your goals.
      • Practice single-tasking by focusing on one task at a time, rather than attempting to multitask, which can lead to decreased productivity and increased stress.
      • Use small breaks to stretch, move around, and rehydrate, allowing your mind and body to recharge before diving back into focused work.
    • Andy Frisella eating fruits in the afternoon

      Afternoon Refreshment and Recharge

      You can increase your energy levels and stay fueled for the remainder of the day’s activities by prioritizing hydration and enjoying a balanced snack in the afternoon.

      • It’s important to maintain hydration and nourishment to sustain your energy levels and mental focus.
      • Begin by drinking a glass of water to rehydrate your body and combat any feelings of fatigue or dehydration that may arise throughout the day.
      • Opt for nutrient-filled snacks that provide a balance of carbohydrates, protein, and healthy fats to keep you feeling energized.
      • Avoid sugary snacks or processed foods that can cause energy crashes and disrupt blood sugar levels.
      • You can also use this time as an opportunity to take a short break from your tasks, allowing yourself to refocus and recharge both mentally and physically.
    • Andy Frisella completing his second workout for the 75 Hard challenge

      Evening Fitness Boost: Second 75 Hard Workout

      Adding a second workout to your day is a key part of the 75 Hard challenge, boosting your fitness and mental strength.

      • The second workout of the day plays a crucial role in building physical resilience and mental toughness.
      • This workout session, usually for 45 minutes, is an opportunity to push yourself beyond your comfort zone and demonstrate your commitment to the challenge.
      • Use a variety of exercises that challenge different muscle groups and cardiovascular fitness to ensure a well-rounded and effective workout.
      • Draw inspiration from the 75 Hard fitness guidelines to design a workout that aligns with the program’s intensity and duration requirements.
      • Aim to utilize strength training and cardio exercises to improve muscular strength, endurance, and overall fitness levels.
      • Use this time to focus on form and technique, ensuring proper alignment of each exercise to prevent injury and optimize results.
      • Stay hydrated throughout your workout by drinking water regularly to regain fluids lost through sweat and maintain performance.
      • Remember that consistency and perseverance are key to success in this fitness program, and each workout brings you one step closer to achieving your goals.
    • Andy Frisella working out for the 75 Hard Challenge

      Completing The 75 Hard Indoor And Outdoor Workout

      Engaging in a dynamic 45-minute workouts is an excellent way to improve your physical and mental well-being.

      Indoor Workout:

      • Diverse exercises: Incorporate a variety of indoor exercises like bodyweight workouts, weightlifting, or yoga to target different muscle groups and keep your workouts engaging. Use a fitness planner or make a 75 Hard workout checklist to monitor your progress, and track reps, and weights lifted.
      • Utilize home equipment: Get world-class fitness equipment bundles to start your fitness journey from the comfort of your home. Utilize equipment like dumbbells and battle ropes from Titan Fitness for effective strength training exercises.
      • Online resources: Explore online fitness videos or apps for guided workout routines tailored to your fitness level and goals.
      • Stay motivated: Create a dedicated workout space at home, set specific goals, and establish a consistent workout schedule to stay motivated to complete the indoor workouts.

      Outdoor Workout:

      • Connect with nature: Take advantage of outdoor spaces like parks, trails, or your neighborhood streets for refreshing workouts in natural surroundings.
      • Cardio options: Incorporate outdoor cardio activities like running, cycling, or hiking to improve cardiovascular endurance and burn calories.
      • Bodyweight exercises: Perform bodyweight exercises like push-ups or squats using outdoor benches or playground equipment for added resistance.
      • Weather adaptation: Be prepared to adjust your outdoor workouts based on weather conditions, dressing appropriately for hot, cold, or rainy weather to ensure safety and comfort during the 75 Hard program.
    • Andy Frisella eating dinner with a friend

      Dinner And Family Time

      Gathering around the dinner table with loved ones is a special time to bond and enjoy each other’s company.

      • Gather around the table with family members or housemates to share a meal and quality time.
      • Use this opportunity to catch up on each other’s days, share stories, and engage in meaningful conversations.
      • Create a relaxed and welcoming atmosphere by dimming the lights, playing soothing music, or lighting candles to enhance the dining experience.
      • Use dinner as an opportunity to introduce new foods or recipes to your family.
      • Limit distractions such as phones or television during dinner to promote better conversation.
      • Make dinner preparation a collaborative effort by involving family members in meal planning, cooking, and cleanup.
    • Andy Frisella meditating

      Relaxation and Unwinding

      Amidst the hustle and bustle of the day, finding moments to unwind and relax becomes essential.

      • As the day winds down, you must focus on a state of relaxation to prepare your mind and body for restful sleep.
      • Engage in activities that help you unwind and decompress from the day’s stresses, like reading a book, listening to calming music, or practicing gentle stretching or yoga.

      Looking to explore different types of meditation? Check out some top-class meditation programs at Mindfulness.

      • Consider incorporating relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided meditation to release tension from the body. If you want to start meditating from the comfort of your home, consider using the Headspace App.
      • Take a warm bath or shower to relax your muscles and soothe your senses, adding bath salts or essential oils for an extra touch of relaxation.
      • Use aromatherapy to create a relaxing atmosphere in your bedroom with the MAJESTIC PURE Lavender Essential Oil.
      • During your relaxation time, you can also take progress pictures for the 75 Hard routine.
      • Save and organize your progress pictures in an album for easy comparison and reference throughout the challenge.
      • Use the progress pictures as a source of motivation and accountability.

      Want to add meditation to your daily schedule? Learn all about it from our Daily Meditation Routine article.

    • Andy Frisella taking a progress pic for the 75 Hard challenge

      75 Hard Progress Pictures

      In the journey of 75 Hard project, daily progress pictures stand as visual milestones, capturing your progress at every step of the way.

      • Visual accountability: Progress pictures can become the evidence of your journey and help you stay accountable to your fitness goals. Each progress picture is a celebration of your hard work and dedication, marking milestones along your journey
      • Track your transformation: Comparing before and after photos allows you to visually see the progress you’ve made throughout the 75 Hard Challenge. Focus on creating the perfect body image to assess what’s working and make adjustments to your diet, workouts, and overall approach to the challenge accordingly.
      • Motivational tool: Progress pics can serve as a powerful motivator, reminding you of how far you’ve come and encouraging you to keep pushing forward. Sharing your progress pictures with others can inspire and motivate them to start their own fitness journeys.

      How To Take The Perfect Progress Picture

      • Find Good Lighting: Natural light is ideal for clear, flattering photos. If you can’t find natural lighting, you can use a UBeesize ring light to enhance your pictures.
      • Choose a neutral background: A clutter-free background ensures the focus is on your progress.
      • Capture different angles: Take front, side, and back shots to assess overall progress.
      • Maintain consistency: Take progress pictures at the same time of day, under similar conditions, for accurate comparisons.
      • Focus on quality over quantity: It’s not about taking numerous photos but capturing clear, crisp shots.
    • Andy Frisella going to sleep after completing a day of the 75 Hard challenge

      Bedtime Routine—Lights Out

      Get ready for a peaceful sleep by following a bedtime routine. Learn simple steps to relax your mind and body before going to bed, helping you sleep better and wake up refreshed.

      • Start winding down by dimming the lights in your home to signal to your body that it’s time to transition into sleep mode.
      • Power down electronic devices like smartphones, tablets, and computers at least 30 minutes before bedtime to reduce exposure to blue light.
      • Take a warm bath or shower to relax your muscles and soothe your mind.
      • Create a comfortable sleep environment by ensuring your bedroom is cool, quiet, and free from distractions.
      • Invest in a supportive Casper mattress that promote proper spinal alignment and provide optimal comfort for a restful night’s sleep.
      • Set a consistent bedtime and wake-up time to regulate your body’s internal clock and establish a healthy sleep-wake cycle.
      • Avoid consuming caffeine or stimulating activities in the hours leading up to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
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Paul Stamets’ Daily Schedule

A Day In The Life of The Mycologist

Paul Stamets is esteemed for his role as a speaker, author, and mycologist. He stands at the forefront of the fungal domain, advocating for their vital uses and cultivation. With influential books like Mycelium Running: How Mushrooms Can Help Save The World, and as the force behind Fungi Perfecti, LLC, his efforts have been celebrated with accolades such as the National Mycologist Award. His influence even extends to pop culture, inspiring a character in Star Trek: Discovery. Paul Stamets' daily routine reflect his deep commitment to the study and promotion of mushrooms' incredible capacities. Let’s have a look at how he usually spends his day.

Optimized For:

  • Healing
  • Health
  • Wellness
  • Published: January 2, 2025
  • Last Updated: February 19, 2025
    • Paul Stamets holding a cup of coffee in the morning

      3:00 a.m.

      Wake-up

      Paul’s day starts at the remarkable hour of 3:00 am, a time when the stillness of night lingers and the bustle of the day seems a world away.

      In these quiet hours, he finds himself in a transitional state, a mix of consciousness and restful dreaming.

      Coffee Kickstart:

      As dawn approaches, Paul kick-starts his morning with a double shot of espresso, awakening his senses and preparing for the day ahead.

      You can take Paul Stamets mushroom coffee — MycoBrew® Coffee, a perfect blend of Lion’s Mane and instant coffee, for an energizing start to your day.

      All you have to do is add one packet to 60z of water, milk, or any other milk substitute, mix it well, and enjoy.

    • Paul Stamets making a smoothie of protein shake, milk, banana, blueberries, etc. using a blender in his kitchen

      Paul Stamets’ Signature Smoothie Recipe

      Paul loves making smoothies and incorporating Hot Defense powders in them.

      Recipe:

      Blend all the following ingredients in a blender and enjoy!

      1 cup of milk

      “I liked to add coconut vanilla as my favorite, almond milk as well,” says Paul.

      1⁄2 cup yogurt

      ½ cup almond butter

      Paul says, “I’m a super lover of almond butter.”

      1 banana

      1⁄2 cup blueberries

      1 tbsp Protein powder

      1⁄2 tsp Host Defense Mushrooms Lion’s Mane Mushroom Mycelium Powder

      “Most important, is Lion’s Mane. It supports cognition and healthy brain functioning,” as per Paul.

      1⁄2 tsp Host Defense Mushrooms Stamets 7 Mushroom Mycelium Powder

      1⁄2 tsp Host Defense Mushrooms Turkey Tail Mushroom Mycelium Powder Or Chaga

      Benefits Of Lion’s Mane Supplement

      • Cognitive Support and Enhancement:

      Lion’s Mane is believed to support brain health, potentially improving focus, memory, and cognitive function.

      This is attributed to its ability to stimulate the synthesis of Nerve Growth Factor (NGF), a protein crucial for the growth, maintenance, and survival of neurons.

      • Neuroprotective Properties:

      Research suggests that Lion’s Mane may offer neuroprotective benefits, potentially slowing the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

      Its compounds can stimulate brain cell growth and strengthen brain function.

      “Lion’s mane mushroom is one mushroom that I take it on a daily basis. My mother takes it on a daily basis. She’s almost 93 years of age in a few days…the lion’s mane mushrooms, I think, are extremely helpful to prevent neuropathies,” says Paul.

      • Mood Regulation and Mental Health:

      Some studies indicate that Lion’s Mane can have a positive impact on mood, reducing symptoms of anxiety and depression.

      This might be due to its effects on NGF levels and its potential to reduce inflammation, which is often linked to mood disorders.

      • Supports Gut Health:

      Lion’s Mane may also benefit the digestive system. It has been found to have anti-inflammatory properties that could protect against and heal gastric ulcers, improve digestion, and possibly support the growth of beneficial gut bacteria.

      • Immune System Boost:

      This mushroom is thought to enhance the immune system’s function, thanks in part to its antioxidant properties and ability to modulate the immune system. This could help the body fight off viruses and bacteria more effectively.

      • Anti-inflammatory and Antioxidant Effects:

      Lion’s Mane contains antioxidants that combat oxidative stress and reduce inflammation throughout the body, potentially lowering the risk of chronic diseases and supporting overall health.

      • Supports Heart Health:

      There is emerging evidence that Lion’s Mane can help reduce the risk factors for heart disease by improving circulation, lowering blood lipid levels, and reducing blood glucose levels, thereby offering protective benefits for heart health.

      Benefits Of Turkey Tail Mushroom

      • Immune System Support:

      Turkey Tail contains polysaccharopeptides, such as polysaccharide-K (PSK) and polysaccharide-P (PSP), which are known to boost the immune system.

      These compounds help stimulate the activity of immune cells and increase the production of immune-boosting cytokines.

      • Cancer Therapy Adjunct:

      One of the most studied benefits of Turkey Tail is its potential use alongside cancer treatment.

      PSK, found in Turkey Tail, has been used as an adjunct to cancer therapy in some countries to improve survival rates, reduce side effects of chemotherapy, and enhance the effectiveness of certain cancer treatments.

      • Antioxidant Properties:

      Turkey Tail is rich in antioxidants, which help neutralize harmful free radicals that can lead to cell damage and chronic diseases.

      This oxidative stress reduction is crucial for overall health and longevity.

      • Gut Health:

      Turkey Tail may contribute to a healthy gut microbiome due to its prebiotic effects, fostering the growth of beneficial bacteria. A healthy gut flora is essential for digestion, immune function, and even mental health.

      • Anti-inflammatory Effects:

      The compounds in Turkey Tail have anti-inflammatory properties, which can help reduce inflammation in the body.

      Chronic inflammation is linked to various diseases, including heart disease, diabetes, and certain cancers.

      • Supports Liver Health:

      Some research suggests that Turkey Tail can help protect and support liver health, potentially beneficial for those with liver damage or diseases.

    • Paul Stamets doing push-ups in the morning

      6:00 a.m.

      Paul Stamets’ Morning Workout

      On most days, his routine kicks off with an energizing session of push-ups.

      Stamets completes 105 push-ups in the morning 4-5 times a week. It’s a practice he’s been dedicated to since he was 18 years old.

      He goes for compression push-ups — tightens his belly and goes down two-thirds, without his nose touching the floor.

      “I broke the high school pushup record when I was 14. I’ve been doing this all my life with my twin brother…I do take two days off sometimes when I’m traveling but I’m very consistent…It’s so important for young people to focus on structure. From the ages when you’re born to 40 years of age, that structure carries through. So, my core is really really strong.”

      “A Harvard Medical School survey found that men with 40 pushups per day have a 90-95% reduction of heart attack.”

    • Paul Stamets taking a cold shower in his bathroom in the morning

      6:30 a.m.

      A Relaxing Shower

      Following a rigorous set of push-ups that kick-starts his day with energy and discipline, Paul Stamets goes for a relaxing shower.

      Benefits of Shower

      • Refreshes and Energizes:

      A morning shower can help wake you up, leaving you feeling refreshed and energized for the day ahead.

      • Enhances Mental Clarity:

      The routine of a morning shower can provide mental clarity, helping to reduce early morning grogginess.

      • Stimulates Creativity:

      The relaxing nature of showering can help the mind wander freely, leading to new ideas and solutions to problems.

      • Encourages a Healthy Routine:

      Incorporating a shower into your morning routine can help establish a consistent wake-up schedule, which is beneficial for your body’s internal clock, or circadian rhythm.

      • Boosts Immune System:

      Regular morning showers, especially when alternated between warm and cool water, can improve your immune system by increasing the number of white blood cells that help your body fight off illnesses.

      If you want to take a refreshing shower in the morning, consider opting for body care products from Bath & Body Works.

    • Paul Stamets holding two mushroom in his hands while working on mushroom culture

      7:00 a.m.

      A Check On Mushroom Cultures

      Paul Stamets makes it a priority to inspect his mushroom cultures each morning, ensuring they are growing healthily and as expected.

      During these checks, he observes the growth patterns, health, and any signs of contamination, recording his findings meticulously.

      Based on his observations, he might adjust the environment – such as humidity, temperature, or light – to optimize conditions for growth.

      Lion’s Mane (Hericium erinaceus):

      Known for its potential cognitive and neurological benefits.

      Turkey Tail (Trametes versicolor):

      Utilized for its immune-supporting properties.

      Reishi (Ganoderma lucidum):

      Revered for its stress-reducing and immune-supporting benefits.

      Benefits Of Reishi

      • Immune System Support:

      Reishi is well-known for its ability to boost the immune system. It contains compounds like polysaccharides, triterpenoids, and peptidoglycans, which are thought to enhance immune function by increasing the activity of white blood cells, which help fight off infections and cancer.

      • Stress Reduction and Improved Sleep:

      Reishi has adaptogenic properties, meaning it can help the body resist the damaging effects of stress and promote a sense of well-being.

      Many people use Reishi to reduce stress and anxiety levels, as well as to improve sleep quality by acting as a natural sleep aid.

      • Antioxidant Properties:

      This mushroom is a powerful antioxidant, which means it fights against oxidative stress and reduces the damage caused by free radicals in the body.

      This can help protect against cellular damage, reduce inflammation, and support overall health.

      • Heart Health:

      Some studies suggest that Reishi can positively affect the cardiovascular system by helping to lower high blood pressure and cholesterol levels, reducing the risk factors for heart diseases.

      Its triterpenes content is thought to contribute to its cholesterol-lowering and anti-hypertensive effects.

      Cordyceps (Cordyceps militaris):

      Sought after for its energy-boosting and performance-enhancing effects.

      Benefits of Cordyceps

      • Enhanced Physical Performance:

      Cordyceps is widely reputed for its ability to boost energy and improve stamina. It is believed to increase the body’s production of adenosine triphosphate (ATP), which is essential for delivering energy to the muscles.

      This makes it a popular supplement among athletes and those looking to enhance their physical performance and endurance.

      • Supports Respiratory Health:

      Cordyceps has been traditionally used to support respiratory health and improve oxygen utilization.

      This makes it beneficial for activities at high altitudes and may help with conditions such as asthma and chronic bronchitis by improving airflow to the lungs.

      • Immune System Booster:

      Cordyceps contains polysaccharides and other bioactive compounds that have immunomodulating properties.

      These components can help strengthen the immune system by stimulating the activity of immune cells such as macrophages and natural killer cells, potentially protecting the body against various pathogens and diseases.

      • Antioxidant Properties and Anti-Aging:

      Cordyceps possesses antioxidant properties, which help combat oxidative stress and may contribute to reducing cellular damage associated with aging.

      The antioxidant action can also support overall health and longevity, protecting against chronic diseases and improving life quality.

      Agarikon (Laricifomes officinalis):

      Studied for its historical medicinal use and its potential for providing immune support. As per Paul, “It is the longest-living mushroom in the world.”

      Benefits Of Agarikon

      • Immune System Support:

      Agarikon is renowned for its potential to bolster the immune system. It contains compounds that may help the body fend off viral and bacterial infections.

      Research suggests that Agarikon can have an antiviral effect against influenza viruses, smallpox, and other pathogens.

      • Anti-inflammatory Properties:

      This fungus is believed to possess anti-inflammatory properties, making it potentially beneficial in reducing inflammation and alleviating symptoms associated with inflammatory diseases.

      This can be crucial for overall health, as chronic inflammation is linked to many serious conditions.

      • Respiratory Health Benefits:

      Agarikon has a long history of being used to support respiratory health.

      It’s thought to aid in the treatment of various respiratory conditions, including tuberculosis, by acting as an expectorant and helping to clear the lungs of mucus.

      • Antioxidant Effects:

      Like many medicinal mushrooms, Agarikon is believed to contain antioxidants that help combat oxidative stress in the body.

      These antioxidants can neutralize free radicals, potentially reducing the risk of chronic diseases and supporting cellular health.

      Chaga (Inonotus obliquus):

      Known for its antioxidant properties and immune support.

      Maitake (Grifola frondosa):

      Appreciated for its immune-enhancing effects and culinary qualities.

    • Paul Stamets working on his laptop while sitting on a chair in his room

      Till 3:00 p.m.

      Post-Culture Work

      Paul Stamets starts by checking and responding to emails.

      Part of his morning is dedicated to research—diving into the latest mycological studies, writing, going through Google Scholar articles, etc.

      Stamets often engages in activities aimed at promoting the benefits of mushrooms, whether that’s through social media, interviews, or planning for upcoming presentations and talks.

    • Paul Stamets relaxing in his garden while listening to music via headphones

      After 3:00 p.m.

      Post-Work Relaxation Routine

      Dummy As per Paul; “In the afternoon, I go out into the woods. At three o’clock every day, that’s my cut-off. I try not to have anything scheduled from three o’clock on so I can mountain bike, or work in the garden or the woods.”

      His best thoughts come during this time. He simply writes 3 to 4 words or a short sentence in his iPhone Notes app to capture those ideas to look at them the next morning.

      Music

      He loves listening to Neil Young or Grateful Dead.

    • Paul Stamets writing a book while sitting on a chair in his room

      Books By Paul Stamets

      Here are a few Paul Stamets books;

    • Supplementation necessary to follow the Paul Stamets daily routine

      Paul Stamets’ Supplements

      Some supplements recommended by Paul Stamets are;

      Benefits Of Chaga

      • Boosts the Immune System:

      Chaga is rich in beta-glucans, compounds that have been found to help boost the immune system.

      These substances can enhance the body’s ability to produce white blood cells, which are crucial for fighting off harmful bacteria and viruses.

      • Potent Antioxidant Properties:

      Chaga mushrooms are loaded with antioxidants, which help combat oxidative stress and may reduce inflammation throughout the body.

      By scavenging harmful free radicals, the antioxidants in Chaga can help protect cellular components from damage and mitigate the risk of several chronic diseases.

      • Supports Cardiovascular Health:

      Some research suggests that Chaga can have a positive effect on heart health by lowering cholesterol and blood pressure.

      These effects contribute to reduced risk of heart disease, though more in-depth studies are needed to confirm these findings.

      • May Have Anti-Cancer Effects:

      Preliminary studies indicate that Chaga might possess anti-cancer properties, potentially inhibiting the growth and proliferation of cancer cells.

      The anti-cancer effects of Chaga are thought to be related to its high content of antioxidants and other bioactive compounds, though more research is required to fully understand this potential benefit.

Back

The Stoic Daily Routine

Finding Serenity Through Consistent Practice

Adopting stoicism into our daily routines, guided by ancient wisdom from Marcus Aurelius, is a powerful way to enhance our lives. By integrating stoic principles like mindfulness and resilience into our routines, you can build a strong mindset to face life's challenges gracefully. You can embrace the stoic daily routine not only as a philosophy but as a practical guide for modern living, enabling us to navigate daily challenges with clarity and strength.

Optimized For:

  • Focus
  • Inner Peace
  • Mindfulness
  • Stoicism
  • Published: December 30, 2024
  • Last Updated: January 22, 2025
    • An individual starting a stoic daily routine

      The Basics of Stoicism

      Stoicism helps us understand our emotions, develop a peaceful personality, and face problems with calmness. With this routine, you can learn to live with purpose, handle stress more effectively, and cultivate a deep sense of inner peace.

      • Understanding Stoicism: This mindset teaches the importance of recognizing what is within our control and letting go of what isn’t. This philosophy encourages us to focus our energy on our own actions and thoughts.
      • Acceptance: A central stoic belief is calmly accepting what happens to us, understanding that external events are often beyond our control.
      • Mindfulness and Reflection: It promotes daily reflection as a way to learn from our experiences and reactions.
      • Practical Exercises: Adding exercises into your daily routine can help build resilience and emotional strength. The stoic routine encourages us to pause, reflect on our day, and prepare for what comes next with a clear mind.
      • Stoicism in Daily Life: Whether it’s dealing with stress at work or personal setbacks, stoicism equips us with the perspective needed to face life’s problems with grace.
    • A girl reading about the four virtues of stoicism

      The Four Virtues Of Stoicism

      Using stoic practices daily not only aids in personal development but also in creating a more just and compassionate world. Through the four main virtues of stoicism, including wisdom, courage, justice, and temperance, we can express the principles of stoicism in the modern age, making every day a step towards a more meaningful life.

      • Wisdom: The virtue of wisdom is about knowing what is good, what is bad, and what is neither. It means learning to differentiate between what we can control and what we can’t.
      • Courage: Courage in stoicism isn’t just about bravery in the face of danger, it’s also about the moral courage to do what is right, even when it’s difficult.
      • Justice: Justice involves dealing fairly and kindly with others. It’s about acting with integrity and treating people with respect.
      • Temperance: Temperance encourages us to resist excess and make rational choices, ensuring our desires don’t dictate our lives.
    • An individual happy after following a stoic routine

      Benefits Of Following A Stoic Daily Routine

      • Increased Resilience: It helps build mental toughness, enabling you to face life’s challenges.
      • Improved Decision-Making: It teaches the importance of clear thinking and self-control, leading to better decisions in personal and professional life.
      • Enhanced Focus: It encourages mindfulness and concentration, helping you to minimize distractions throughout your day.
      • Greater Emotional Stability: You learn to understand and manage your emotions more effectively.
      • Clarity of Purpose: It promotes a clear sense of direction and purpose in life.
      • Stress Reduction: It can significantly lower stress levels, promoting a more balanced and peaceful mindset.
    • A girl maintaining a journal for her stoic routine

      How To Enhance Your Stoic Routine

      Following the stoic daily schedule can be tricky if you don’t have the necessary products. Here are some practical ways to enhance your stoic daily routine:

      • Minimalist Clothing and Accessories: Opt for simple, durable clothing that not only simplifies your life but also keeps you focused on what’s truly important.
      • Journals: Invest in high-quality journals designed for practices like morning and evening reflections. Features might include sections for setting goals, expressing gratitude, and daily self-reflection.
      • Books: Focus on reading classic stoic books as they provide inspiration and actionable advice for living a peaceful life.
      • Mindfulness Apps: Use apps like Headspace that offer guided meditations to help you stay present and develop mental resilience.
      • Online Courses: Explore courses that include practical exercises and interactive learning opportunities.
      • Fitness and Wellness Products: Consider products related to fitness or meditation like eco-friendly yoga mats or wellness supplements, to support your body and mind.
      • Tech Wellness Tools: Manage digital distractions with products that help you focus on what matters. Blue light blocking glasses or screen time-limiting apps can be useful for maintaining digital well-being.
      • Outdoor and Nature Exploration Gear: Equip yourself for time spent in nature, whether it’s for hiking, camping, or simply enjoying a peaceful retreat. Eco-friendly water bottles and portable hammocks can enhance your experience.
    • An individual waking up to start his stoic daily routine

      The Stoic Wake-Up

      Focusing on a Stoic mindset can set a positive tone for the entire day. This routine is not just about the actions we take but also about cultivating a mindset that prepares us for whatever the day may hold.

      • Start with Purpose: Begin your day by reminding yourself of your core values. Reflect on the kind of person you want to be and the goals you wish to pursue.
      • Reflect on What’s Within Your Control: Spend a few moments considering what aspects of the upcoming day are within your control and what are not. It can help reduce anxiety and focus your efforts on what truly matters.
      • Review Stoic Principles: Take a few minutes to read a passage from a Stoic text or a modern interpretation of Stoic philosophy. This can provide inspiration and practical advice for applying Stoicism throughout your day.

      Practicing Stoicism daily through these morning rituals can transform our approach to life, encouraging us to live with purpose and a calm mind.

      “At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
      Marcus Aurelius, Meditations 5.1

    • A girl walking on a jogging track for her stoic routine

      Physical and Mental Preparation

      A morning routine filled with Stoic principles offers a blend of physical and mental exercises designed to prepare you for the day ahead. By embracing these morning rituals, you align yourself with the principles of modern Stoicism.

      • Engage in Physical Exercise: Choose a form of physical activity that aligns with Stoic discipline, like walking or stretching. These exercises not only improve your physical well-being but also clear your mind, preparing you for the challenges ahead.
      • Practice Morning Meditation: Dedicate a few minutes to meditation each morning. This can help you cultivate mindfulness, allowing you to approach your day with calmness and clarity.
      • Journaling for Clarity: Start your day by jotting down your thoughts and intentions in a journal. This practice encourages mental clarity and focuses on personal growth and self-improvement.
      • Set Daily Intentions: Reflect on the Stoic virtues and set intentions on how to apply them throughout your day. It could involve being more patient, showing kindness, or practicing gratitude.
      • Mindful Routine Tasks: Approach your morning chores and preparations mindfully, whether it’s making coffee, showering, or getting dressed.
      • Cold Shower Challenge: Seneca, a renowned Stoic philosopher, embraced a cold shower or plunge as it can refresh the mind and body. It serves as a reminder of our resilience and reduces our reliance on comfort. You can also start the cold shower challenge at your home by investing in a top-quality ice bath.

      If you’re looking to energize yourself in the morning to jumpstart your stoic daily routine, here’s how to do the Cold Plunge.

    • A girl meditating for her stoic daily routine

      Setting Intentions for the Day

      The Stoic morning routine isn’t just about planning our tasks but preparing mentally for the day’s challenges through the practice of premeditatio malorum.

      • Premeditatio Malorum: Spend a few moments considering the challenges you might face today. This isn’t about focusing on the negatives but preparing to meet them with strength.
      • Set Positive Intentions: After considering potential challenges, set positive intentions for how you’ll address them.
      • Visualize Your Day: Imagine your day unfolding with you following Stoic virtues. Visualizing success and the application of Stoic principles can boost your confidence.
      • Reflect on Stoic Virtues: Think about the Stoic virtues of wisdom, courage, justice, and temperance. Choose one or more as a focus for your day, considering how you can add these qualities to your actions.
    • A guy eating a simple meal to start his morning stoic routine

      The Stoic Morning Preparation

      The Stoic morning preparation isn’t just a routine but a deliberate set of practices aimed at setting a tone of simplicity and self-discipline.

      • Simplicity in Dressing: Follow Seneca’s advice by choosing clothing that serves as protection against cold and personal discomfort rather than a means of extravagance.
      • Choosing Healthy, Simple Foods: Musonius Rufus encourages Stoics to opt for inexpensive, easily obtainable, and healthy foods. Avoiding fancy or unhealthy meals not only demonstrates self-control but also supports long-term health.
      • Avoid Early-Morning Digital Consumption: Resist the temptation to start your day by checking the latest news or scrolling through social media. It promotes Stoic self-discipline and helps maintain a positive outlook.
    • Marcus Aurelius completing his morning stoic routine

      Marcus Aurelius’ Morning Routine— The Pioneer Of Stoicism

      Marcus Aurelius has a Stoic morning routine that prepared him for his responsibilities as a leader and a Stoic practitioner. Even as a Roman Emperor, he had a simplistic morning schedule that helped him start his day efficiently.

      • Waking Up Early: Marcus Aurelius valued the quiet of the morning to prepare for the day ahead, rising early to make the most of these precious hours.
      • Journaling for Clarity: After waking up, he dedicated time to journaling, staring at a blank page before jotting down his thoughts. This practice helped clear his mind and set intentions for the day.
      • Physical Exercise: Marcus Aurelius engaged in various physical activities such as boxing, wrestling, running, and horseback riding. These exercises strengthened his body and discipline.
      • Cold Bath: Once his exercises were complete, he took a cold bath.
      • Socializing with Fellow Citizens: Before his official duties, he spent time socializing, reinforcing his connection to the community and his role as a servant leader.
      • Donning the Imperial Robe: Returning to the palace, he would change into his imperial robes, reminding himself that the purple garment was merely sheep wool dyed with shellfish blood, a reflection on humility and the nature of power.
      • Diligent Work Ethic: Marcus Aurelius committed himself to work diligently, embracing his responsibilities with seriousness and without any complaints.

      “When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love.”
      Marcus Aurelius

    • A guy setting intentions for his stoic daily routine

      Accepting Adversity as Opportunity

      Adopting a Stoic approach in the afternoon helps us remain adaptable and focused on what we can control. Following the Stoic daily routine helps us maintain a balanced perspective through all parts of the day.

      • Pause and Reflect: When faced with a challenge, take a moment to pause. It allows you to respond rather than react, aligning your actions with reasoned choices rather than impulse.
      • Identify What You Can Control: Remind yourself of the Stoic distinction between what is within your control and what isn’t. Focus your energy and efforts on your actions and responses.
      • View Challenges as Lessons: Ask yourself what you can learn from the situation, how it can strengthen you, and how you can apply this knowledge in the future.
      • Set Intentions for the Rest of the Day: Based on your afternoon experiences, set new intentions for the remaining hours. It might involve adjusting your approach or reaffirming your commitment to Stoic principles.
    • A girl reflecting on her stoic routine

      Maintaining Focus and Virtue in Daily Tasks

      As the day progresses, maintaining focus and following Stoic virtues amid daily tasks can be tricky. The afternoon is a perfect time to recommit to the Stoic practice of mindfulness and virtue, ensuring that our actions reflect our deepest values.

      • Revisit Your Intentions: Remind yourself of the intentions you set in the morning. This realignment can help steer your actions back toward your Stoic principles.
      • Use Reminders: Keep quotes from Stoic texts visible in your workspace. These can serve as prompts to maintain Stoic composure and focus throughout the day.
      • End the Day with Reflection: Before transitioning to your evening routine, take a moment to reflect on how well you maintained focus and virtue. Consider what went well and what could be improved.
    • A guy reading a book for his afternoon stoic routine

      The Stoic Break: Refreshment for the Soul

      The Stoic break is an excellent addition to your afternoon routine, offering a moment of pause to refresh your soul and realign with your core values.

      • Purposeful Pausing: Schedule a specific time for a short break, making it a non-negotiable part of your day. Use this time to detach from work or daily tasks, allowing your mind to rest.
      • Mindful Breathing: Engage in a few minutes of deep breathing exercises and focus solely on your breath.
      • Reflective Journaling: Keep a journal handy for your afternoon break. Reflect on the day’s events so far, jotting down any Stoic insights.
      • Nature Connection: Try to spend a part of your break outdoors as it can help you connect with nature and find peace.
      • Stoic Reading: Dedicate a few minutes to reading a passage from a Stoic philosopher or a modern interpretation.
      • Gratitude Moment: Take time to mentally list things you’re grateful for. Gratitude is a powerful Stoic tool for shifting focus from our problems to our blessings.
    • A girl focusing on her stoic skincare routine

      Stoic Practices for Beauty and Longevity

      The Stoic philosophy offers a unique perspective on beauty and aging. It encourages us to embrace natural processes with grace and dignity. The stoic evening routine is an opportunity to care for ourselves, allowing us to age gracefully and appreciate the beauty in simplicity.

      • Natural Skin Care: Embrace natural skin care routines that focus on nourishment and protection. Stoicism teaches us to appreciate ourselves, choosing products that enhance rather than mask our natural beauty.
      • Mindful Movement: Incorporate restorative exercises into your evening routine, such as yoga or stretching. These practices align with the Stoic value of maintaining physical health as a duty to oneself.
      • Healthy Eating Habits: Choose evening meals and snacks that are wholesome and nourishing. Prefer foods that support long-term health, reflecting the Stoic pursuit of a balanced life.
    • An individual preparing his bed to start his stoic sleep routine

      Preparing for Sleep with Stoic Thoughts

      Adding Stoic thoughts and practices into your evening routine serves as an exceptional tool for winding down the day in a meaningful manner.

      • Reading Stoic Texts: Spend some time reading passages from Stoic philosophers. Let the timeless wisdom of Marcus Aurelius, Seneca, or Epictetus guide your thoughts toward reflection.
      • Stoic Reflection: Reflect on the day’s events through the lens of Stoic virtues. Consider the moments where you embodied these principles and where you could improve.
      • Limit Screen Time: Emulate Stoic discipline by limiting exposure to screens and digital content before bed.
    • Multiple stoicism books on a table

      The Five Best Books On Stoicism

      Diving into Stoicism can transform the way we perceive and interact with the world. If you’re looking to deepen your understanding of Stoic philosophy, consider reading the following books.

      • The Discourses of Epictetus: This book offers insight into the teachings of one of Stoicism’s most influential thinkers. Epictetus focuses on the power of personal choice and the importance of self-discipline.
      • A Guide to the Good Life by William B. Irvine: Provides a modern interpretation of Stoicism, making it accessible and practical for contemporary readers. Irvine offers strategies for applying Stoic wisdom to daily challenges.
      • Meditations by Marcus Aurelius: Comprised of the personal writings of the Roman Emperor, this book is a profound reflection on personal growth, resilience, and the pursuit of virtue. Aurelius’ thoughts reveal the application of Stoicism to leadership and personal development.
      • Letters on Ethics: To Lucilius by Seneca: A collection of letters that offers rich insights into Stoic ethics and advice on living a good life.
      • A New Stoicism by Lawrence Becker: Explores how Stoicism can be reinterpreted and applied in the context of modern society. Becker examines the foundations of Stoic philosophy and proposes a framework for modern Stoicism.
    • A guy making a stoic routine plan

      Reflection and Gratitude

      The evening routine offers a sacred time for reflection and gratitude. This period of introspection allows us to review our day’s actions, celebrate our successes, and identify areas where we can grow, aligning with the Stoic commitment to continuous self-improvement.

      • Review the Day’s Actions: Take time to think about the decisions you made throughout the day and reflect on how they aligned with Stoic virtues.
      • Acknowledge Successes: Recognize and celebrate the moments where you successfully practiced Stoicism.
      • Identify Areas for Improvement: Honestly assess where you might have fallen short of Stoic ideals. Consider these not as failures but as opportunities for learning.
      • Express Gratitude: Reflect on the aspects of your day for which you are grateful as Stoicism teaches us to appreciate what we have.
      • Plan for the Next Day: With the insights gained from your reflection, think about how you can apply Stoic principles more effectively tomorrow.