Andrew Huberman’s Daily Routine

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: June 3, 2025

Morning
Afternoon
Evening

Best Andrew Huberman Routine Products
Wake-up
Morning Routine Hydration
AG1 Advantages
Yoga Nidra
Sun Exposure
Cold Exposure
Workout
Morning Caffeine
First Meal
Yoga Nidra
Evening Cardio
Evening Meal
Dims Lighting
Reads
Sleep
Official Sleep Supplement Bundle
Official Complete Product Bundle
Andrew Huberman Complete Product List

- 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.
- ~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
- 6:00 AM
  Morning Routine Hydration
  - Drink 2 glasses of water.
  - Drinks AG1 (Buy here)
  - Drinks LMNT (Buy here)
  “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”
- 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
- 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.
- 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.”
- 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
- 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
  
  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 (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.
  
  Whey Protein Powder (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.
- 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. “
- 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
- 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.
- 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.
- 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.
- 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.
- 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)
- 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”
  - Magnesium Threonate 145 mg (buy)‍
  - 100-400mg Theanine (buy)
  - 50mg Apigenin(buy)
  - 3-4 nights per week I also take 2g of Glycine and 100mg GABA
  “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.”
  
  “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 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: June 3, 2025

Supplement Summary
Momentous Supplements
Base Supplements for a Solid Foundation
AG1 Benefits
Testosterone Supplements
Sleep Supplements
Brain Supplements
Cognitive Function Supplements
Other Supplements
Health Tracking
Complete Andrew Huberman Supplement List

- A summary of Andrew Huberman’s supplement list
  
  1. Base Supplements for a Solid Foundation
  - Vitamin D: Essential steroid hormone
  - Vitamin K2: For cardiovascular hvealth
  - 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
  - Magnesium L-Threonate: 140 mg
  - Theanine: 100-300 mg
  - Apigenin: 50 mg
  - Inositol: 900 mg
  - GABA: 100 mg (occasionally)
  - Glycine: 2 grams (occasionally)
  ‍4. Supplements for Enhancing Focus and Mental Performance
  - Alpha-GPC: 300 mg
  - L-Tyrosine: 500 mg
  - Phenylethylamine (PEA): 500 mg
  5. Supplements for Maintaining Good Cognitive Function
  - Omega-3 Fatty Acids: 2-3 grams of EPA daily
  - Glutamine: 1-10g daily (not specific)
  - Creatine: 5g daily
  6. Further Supplements Huberman Takes
  - 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
- 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 ->
- 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.
- 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
- 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.
- 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:
  - Magnesium L-Threonate: 140 mg
  - Theanine: 100-300 mg
  - Apigenin: 50 mg
  - Inositol: 900 mg
  - GABA: 100 mg (occasionally)
  - Glycine: 2 grams (occasionally)
  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.
- 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:
  - Alpha-GPC: 300 mg
  - L-Tyrosine: 500 mg
  - Phenylethylamine (PEA): 500 mg
  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.
- 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:
  - Omega-3 Fatty Acids: 2-3 grams of EPA daily
  - Glutamine: 1-10g daily (not specific)
  - Creatine: 5g daily
  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.
- 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.
- 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
- The Complete Andrew Huberman Supplement List
  - Vitamin D
  - Vitamin K2
  - AG1
  - Tongkat Ali
  - Zinc
  - Boron
  - Magnesium L-Threonate
  - Theanine
  - Apigenin
  - Inositol
  - GABA
  - Glycine
  - Alpha-GPC
  - L-Tyrosine
  - Phenylethylamine (PEA)
  - Omega-3 Fatty Acids
  - Glutamine
  - Creatine
  - Rhodiola Rosea
  - Ashwagandha
  - Multivitamin
  - Opti-Men

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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

Morning
Afternoon
Evening

TLDR
Rise And Shine— It’s A Good Morning!
Hydration and Reflection
Early Morning Workout
Creating A Customized 75 Hard Meal Plan
Nutritious Breakfast
75 Hard Challenge Supplements
Personal Development Time
Book Buffet
Daily Routine Planning
Hydration and Lunch
Conquering the Gallon-a-Day Water Goal
Focus and Productivity
Afternoon Refreshment and Recharge
Evening Fitness Boost
Completing The 75 Hard Indoor And Outdoor Workout
Dinner And Family Time
Relaxation and Unwinding
75 Hard Progress Pictures
Bedtime Routine

- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
  - Mindset: The New Psychology of Success: Find out how focusing on a growth mindset can boost you towards success, as Carol S. Dweck explores the power of believing in your ability to learn and grow.
  - The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph: Understand how Stoic philosophy can help you turn obstacles into opportunities for growth, as Ryan Holiday shares his wisdom for navigating life’s challenges.
  - The Four Agreements: A Practical Guide to Personal Freedom: Analyze the secrets to personal freedom and fulfillment by embracing four powerful agreements that can transform your life, as Don Miguel Ruiz offers profound insights into living authentically and breaking free from self-limiting beliefs.
  - Never Finished: Unshackle Your Mind and Win the War Within: Analyze the journey of continuous improvement, as Michael Bernoff provides practical strategies for overcoming mental barriers and increasing your potential.
  - Can’t Hurt Me: Master Your Mind and Defy the Odds: Kickstart an inspiring journey of mental toughness with former Navy SEAL David Goggins, as he shares his remarkable story and offers actionable insights for pushing body limitations and achieving extraordinary fitness goals.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.

References

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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

Morning
Evening

Wake-up
Paul Stamets’ Signature Smoothie Recipe
Morning Workout
Relaxing Shower
Mushroom Cultures
Post-Culture Work
Post-Work Relaxation
Books By Paul Stamets
Paul Stamets' Supplements

- 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’ 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.
- 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.”
- 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.
- 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.
- 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.
- 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.
- Books By Paul Stamets
  
  Here are a few Paul Stamets books;
  - Mycelium Running (2005)
  - Psilocybin Mushrooms of the World (1996)
  - MycoMedicinals: An Informational Treatise on Mushrooms (2002)
  - Growing Gourmet and Medicinal Mushrooms (3rd Edition, 2000)
  - Fantastic Fungi (Editor, 2019)
  - Psilocybe Mushrooms & Their Allies (1978)
  - The Mushroom Cultivator (1983)
- 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.

References

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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: June 3, 2025

The Basics of Stoicism
The Four Virtues Of Stoicism
Benefits Of Following A Stoic Daily Routine
How To Enhance Your Stoic Routine
The Stoic Wake-Up
Physical and Mental Preparation
Setting Intentions for the Day
The Stoic Morning Preparation
Marcus Aurelius’ Morning Routine
Accepting Adversity as Opportunity
Maintaining Focus and Virtue in Daily Tasks
The Stoic Break
Stoic Practices for Beauty and Longevity
Preparing for Sleep with Stoic Thoughts
The Five Best Books On Stoicism
Reflection and Gratitude

- 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.
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- 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’ 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.

References

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The Intermittent Fasting Routine

A Guide to Benefits, Diets, and Age-Specific Strategies

Intermittent fasting has become increasingly popular as a method for improving health, managing weight, and enhancing metabolic well-being. This approach to dieting, which alternates between periods of fasting and eating, is praised for its ability to aid in weight reduction, boost metabolic health, and potentially increase lifespan. This article will discuss the benefits, diet, and age-specific strategies for intermittent fasting.

Optimized For:

Diet
Health
Lifestyle
Wellness

Published: December 29, 2024
Last Updated: June 3, 2025

Fasting Plans
5:2 Intermittent Fasting Plan
One Meal a Day (OMAD)
3-Day Fast
5-Day Fast
The Science Behind Intermittent Fasting
9 Best Practices for Intermittent Fasting
Different Types Of Diet
Age and Gender-Specific Intermittent Fasting Plan
Books on Intermittent Fasting

- Different Types Of Fasting Plans
  
  Intermittent fasting comes in various forms. It’s important to select a fasting schedule that fits your lifestyle, preferences, and health goals.
  
  16/8 Intermittent Fasting Method
  
  Fasting Period:
  
  You fast for 16 consecutive hours. During this time, you abstain from all caloric intake. Non-caloric beverages like water, black coffee, and herbal teas are typically allowed and encouraged to maintain hydration and lose weight.
  
  Eating Window:
  
  After the 16-hour fast, you have an 8-hour window to consume all your daily calories. This doesn’t mean unrestricted eating; it’s still important to focus on nutritious, balanced meals to meet your dietary needs.
  
  Benefits Of 16/8 Fasting Plan
  - Weight Loss and Fat Loss: The 16/8 method can help reduce overall calorie intake, leading to weight loss. It also promotes fat burning during the fasting state.
  - Improved Metabolic Health: It can improve insulin sensitivity, reduce inflammation, and lower the risk of developing type 2 diabetes.
  - Enhanced Brain Health: Fasting encourages the production of brain-derived neurotrophic factor (BDNF), which supports cognitive function, and may reduce the risk of neurodegenerative diseases.
  - Convenience: The 16/8 intermittent fasting method is easier to maintain than traditional diets, as it simplifies meal planning and reduces the need for constant calorie counting.
  Quick Guide to 16/8 Fasting
  - Pick Your Eating Window: Since its a time restricted fasting method, most go for 12:00 PM to 8:00 PM. Adjust to fit your daily routine.
  - Ease Into It: Start with a shorter fasting period and gradually extend to 16 hours.
  - Eat Well: Focus on proteins, vegetables, healthy fats, and whole grains during your eating hours.
  - Stay Hydrated: Drink lots of water, and you can have black coffee and herbal tea too.
  - Listen to Your Body: Adjust the fasting window if needed. Consult a doctor if discomfort continues.
  - Keep It Consistent: Stick to your fasting and eating schedule as closely as possible.
  - Practice Moderation: Enjoy balanced meals without overeating during your eating window.
  - Stay Active: Fit exercise into your schedule in a way that feels right for you.
  - Be Flexible: Make changes as your lifestyle or goals evolve.
  - Find Support: Join a community for motivation and tips.
- 5:2 Intermittent Fasting Plan
  
  Normal Eating:
  
  For five days a week, you eat normally without any calorie restriction. “Normal” means following a healthy and balanced diet without overindulging.
  
  Restricted Intake:
  
  On the remaining two days which involves fasting, you reduce your calorie intake to about 500-600 calories per day for women and men, respectively. These two days that involve fasting should not be consecutive. You must spread them throughout the week for better manageability and less stress on the body.
  
  Benefits Of 5:2 Fasting Method
  - Weight Loss: By reducing overall weekly calorie intake, the 5:2 plan can lead to weight loss and fat reduction.
  - Metabolic Health: The 5:2 plan can improve insulin sensitivity, reduce inflammation, and possibly lower the risk of chronic diseases such as type 2 diabetes and heart disease.
  - Simplicity and Flexibility: The 5:2 plan is easier to follow than daily calorie restriction or stricter fasting methods. It offers flexibility on fasting days and allows for a normal diet most of the week.
  Considerations
  - Not for Everyone: The 5:2 plan may not be suitable for everyone, especially individuals with certain health conditions, pregnant or breastfeeding women, and those with a history of eating disorders.
  - Consult Healthcare Providers: It’s wise to consult with a healthcare professional before starting any new diet plan or stop eating, especially if you have pre-existing health conditions.
  Quick Guide to the 5:2 Plan
  - Select Fasting Days: You can choose alternate days per week (e.g., Monday and Wednesday) for fasting.
  - Limit Calories on Fasting Days: Aim for 500 calories for women and 600 for men in the alternate day fasting method.
  - Eat Normally Otherwise: On the five non-fasting days, maintain a balanced diet without calorie restriction and don’t skip breakfast.
  - Prep Fasting Meals: Plan meals rich in protein and fiber to stay full on low-calorie days.
  - Keep Hydrated: Use HydroFlask to drink plenty of water and calorie-free beverages during fasting days.
  - Listen to Your Body: Adjust if you feel unwell and consult a healthcare provider if necessary.
  - Stay Consistent: Keep to your time restricted fasting schedule for the best results.
  - Be Active: Continue regular exercise, adjusting for energy levels on fasting days.
  - Find Support: Connect with others who are fasting for motivation and advice.
  - Customize as Needed: Tailor the plan to suit your lifestyle and health needs.
- One Meal a Day (OMAD)
  
  For the OMAD fasting method, you eat once a day and choose a specific hour to consume a large, nutritious meal that fits all your calorie and nutrient needs for the day.
  
  The timing of this meal can be based on personal preference or lifestyle—some choose dinner, while others may opt for breakfast or lunch.
  
  Key Principles
  - Nutrient Density: Given the single-meal structure, it’s crucial to focus on nutrient-dense foods to meet your daily requirements for vitamins, minerals, proteins, fats, and carbohydrates.
  - Flexibility in Food Choice: While OMAD doesn’t prescribe specific foods, the importance of a balanced meal is emphasized to ensure you’re supporting your body’s needs.
  - Hydration: Staying hydrated throughout the day is vital. Water, unsweetened tea, and black coffee are typically allowed outside of the eating window.
  Benefits Of OMAD
  - Weight Management: OMAD can lead to weight loss by simplifying calorie restriction. It’s easier for some people to eat fewer calories by limiting intake to just one meal.
  - Simplicity: This method eliminates the need for meal planning and preparation throughout the day, which can save time and reduce decision fatigue related to eating.
  - Potential Health Benefits: Like other forms of intermittent fasting, OMAD may improve insulin sensitivity, reduce inflammation, and support metabolic health.
  Considerations
  - Adaptation Period: Adjusting to OMAD can be challenging. Initial side effects may include hunger, fatigue, and irritability as the body adapts to a new eating pattern.
  - Social and Lifestyle Impact: Eating only once a day can affect social interactions and activities centered around food. It may also require significant adjustments to work and personal schedules.
  - Risk of Nutrient Deficiency: There’s a risk of not getting enough nutrients, which can impact health over time. Careful meal planning is essential to avoid deficiencies.
  - Not Suitable for Everyone: OMAD is not recommended for everyone, particularly those with health conditions, pregnant women, individuals with a history of eating disorders, or those who are underweight.
  OMAD Daily Routine
  
  Morning:
  - Stay Hydrated: Start your day by drinking water from HydroFlask to kickstart hydration.
  - Engage in Light Exercise: If you prefer morning workouts, consider light activities like walking, yoga, or meditation. You can use the Headspace App for morning meditation.
  - Stay Busy: Engage in work, study, or any daily tasks to keep your mind off food. If you enjoy coffee or tea, a cup of fresh coffee from Bulletproof or Assam organic tea from Assamika can help suppress appetite and provide a mild energy boost.
  Afternoon:
  - Continue to Hydrate: Keep drinking water throughout the day. Staying hydrated is key to managing hunger and maintaining energy levels.
  - Take Breaks: Short walks or stretches can help break up the day and reduce any focus on hunger.
  - Prepare Your Meal: If your eating window is in the evening, use some time in the afternoon to plan and prepare your meal.
  Evening (Mealtime):
  - Enjoy Your Meal: Eat your well-balanced meal slowly, savoring each bite. This is your time to nourish your body, so make sure your meal is nutrient-dense.
  - Hydrate: Have water with your meal. Avoiding sugary drinks or excessive caffeine is advisable, especially if your mealtime is close to bedtime.
  - Relax and Digest: After eating, give yourself time to relax and digest. Gentle activities like walking can aid digestion and help you wind down for the day.
  Night:
  - Wind Down: Establish a relaxing nighttime routine to prepare for a good night’s sleep. Avoid intense physical activities or stressful tasks.
  - Plan for Tomorrow: If your OMAD fasting routine varies in timing day by day, decide when tomorrow’s meal will be and what it might include.
  - Sleep Well: Ensure you get adequate rest to support your body’s recovery and metabolic processes.
- 3-Day Fast
  
  A 3-day fast involves abstaining from eating for three consecutive days, focusing instead on consuming water and, in some cases, other calorie-free beverages or minimal nourishment like bone broth.
  
  Benefits of 3-Day Fast
  
  The 3-day fast offers several potential health benefits, including:
  - Autophagy: The body’s self-cleansing process that removes damaged cells and generates new, healthy ones.
  - Metabolic Shift: Transitioning the body’s energy source from glucose to fat, aiding in weight management and improving metabolic health.
  - Enhanced Cognitive Function: Improved focus and mental clarity.
  - Detoxification: Supporting the body’s natural detoxification processes by giving the digestive system a rest.
  - Emotional and Psychological Gains: Increases emotional resilience and discipline, contributing to a sense of achievement and mental strength.
  - Inflammation Reduction: Decreasing bodily inflammation, promoting overall well-being.
  Considerations of 3-Day Fast
  
  Before embarking on a 3-day fast, it’s crucial to consider:
  - Medical Advice: Consulting with a healthcare provider, especially for individuals with pre-existing health conditions.
  - Nutritional Deficiencies: Ensuring that the fast does not lead to nutrient or electrolyte imbalances.
  - Physical Side Effects: Being prepared for potential side effects such as fatigue, headaches, and mood swings.
  How to Do It (3-Day Fast Routine)
  
  Preparation:
  - Identify your fasting goals and prepare mentally and physically by gradually reducing food intake and focusing on hydration.
  During the Fast:
  - Day 1: Start with meditation or light stretching, stay hydrated, and engage in gentle activities. You can use applications like Headspace to focus on meditation during the fast.
  - Day 2: Continue focusing on hydration, incorporate light physical activities like walking, and use herbal teas for comfort.
  - Day 3: Reflect on the fasting experience, plan for a nutritious break-fast meal, and slowly reintroduce solid foods post-fast.
  Breaking the Fast:
  - Gently reintroduce foods starting with small, easily digestible meals, progressively moving towards a regular diet, focusing on nutrient-dense foods to replenish the body.
  Check out a detailed article on 3-Day Fast.
- 5-Day Fast
  
  A 5-day fast involves abstaining from all or certain types of food and caloric beverages for five consecutive days.
  
  It’s a practice aimed at health improvement, including kickstarting weight loss, enhancing mental clarity, and allowing the body to detoxify.
  
  Benefits of 5-Day Fast
  
  The 5-day fast offers numerous potential benefits:
  - Weight loss through fat burning.
  - Improved insulin sensitivity, aiding in blood sugar management.
  - Enhanced mental clarity and focus.
  - Detoxification and digestive rest.
  - Increased autophagy, leading to cellular cleansing and renewal.
  - Boosted immune system through regeneration of immune cells.
  - A deeper sense of mental refreshment compared to shorter fasts.
  Considerations of 5-Day Fast
  
  Before embarking on a 5-day fast, consider:
  - The necessity of medical consultation, especially for individuals with health concerns.
  - Potential challenges like hunger pangs, fatigue, headaches, and mood swings.
  - The importance of proper preparation, including hydration, gradual dietary adjustments, and planning for a low-stress schedule during the fast.
  - Strategies for safely breaking the fast to avoid gastrointestinal distress.
  How to Do It (5-Day Fast Routine)
  
  Preparation:
  - Increase water intake, adjust to lighter meals, and reduce caffeine and sugar.
  Daily Routine:
  - Day 1: Focus on hydration, light meditation, and gentle activities.
  - Day 2: Continue with hydration, light physical activity, and rest as needed.
  - Day 3-5: Maintain fluid and electrolyte intake, engage in calming activities, and prepare mentally for breaking the fast.
  Breaking the Fast:
  - Begin with liquids (broth or juice), then gradually reintroduce soft, easy-to-digest foods, followed by more solid foods, monitoring for any discomfort.
  Learn more about 5-Day Fast Routine.
- The Science Behind Intermittent Fasting
  
  Effect on Cellular and Hormonal Functions
  
  When you fast, several things happen in your body on a cellular and hormonal level. For instance, your body adjusts hormone levels to make stored body fat more accessible, ensuring energy is available during fasting periods.
  
  Insulin levels drop significantly, which facilitates fat burning. Human growth hormone (HGH) levels increase, supporting muscle gain and fat loss.
  
  Cells also initiate important repair processes and change the expression of genes linked to longevity and protection against disease.
  
  Metabolic Health Benefits
  
  One of its key benefits is the ability to improve insulin sensitivity, a factor that can reduce the risk of type 2 diabetes. Fasting can decrease blood sugar levels, blood pressure, and inflammation markers, all of which contribute to improved heart health and a lower risk of chronic diseases.
  
  Impact on Brain Health
  
  It promotes the release of the brain-derived neurotrophic factor (BDNF), a protein that supports brain health by encouraging the growth of new neurons and protecting existing cells. It may also aid in preventing neurodegenerative diseases and improving mood and mental well-being.
  
  Weight Loss
  
  By limiting the eating window, intermittent fasting naturally leads to reduced calorie intake, while also enhancing hormone function to facilitate weight loss.
  
  With improved metabolic rate from fasting, shedding pounds becomes more achievable without the necessity for caloric counting or restrictive diets.
- 9 Best Practices for Intermittent Fasting
  
  1. Choose the Right Intermittent Fasting Plan
  
  Intermittent fasting comes in various forms, including the 16/8 method (fasting for 16 hours, eating during an 8-hour window), the 5:2 plan (eating normally five days a week, reducing calorie intake on two non-consecutive days), and others.
  
  Select a fasting schedule that fits your lifestyle, preferences, and health goals. Starting with a less restrictive plan might help ease the transition.
  
  2. Hydrate Adequately
  
  Staying hydrated is crucial during fasting periods. Water, black coffee, and tea are excellent choices that can help you stay hydrated without breaking your fast. Hydration aids in hunger management and maintains physical performance and cognitive function.
  
  3. Prioritize Nutrient-Dense Foods
  
  When you do eat, focus on foods rich in nutrients. A balanced diet packed with vegetables, fruits, lean proteins, healthy fats, and whole grains supports your body’s needs, making fasting periods easier to manage and contribute to overall health.
  
  4. Gradually Increase Fasting Duration
  
  Consider starting with shorter fasting periods and gradually extend them. This approach allows your body to adjust more comfortably, reducing potential side effects like hunger pangs and fatigue.
  
  5. Listen to Your Body
  
  Pay close attention to how your body responds to fasting. If you experience adverse effects beyond the initial adjustment period, consider modifying your fasting schedule or consulting with a healthcare professional. Fasting should feel sustainable, not like a constant struggle.
  
  6. Manage Exercise with Fasting
  
  Exercise is important for overall health and can complement your fasting regimen. However, the timing and intensity of workouts might need adjustment.
  
  Some people perform well exercising on an empty stomach, while others may need to schedule workouts during their eating windows for optimal energy and performance.
  
  If you’re looking to exercise at home while fasting, you can use top-of-the-line light resistance bands.
  
  7. Address Common Side Effects
  
  Initial side effects like headaches, lethargy, and irritability are common but usually temporary. Ensuring adequate hydration, maintaining electrolyte balance, and consuming small amounts of salt during fasting periods can help mitigate these effects.
  
  If side effects persist, it may be worth reassessing your fasting approach.
  
  8. Use Technology for Support
  
  Various apps and tools are available to help track your fasting periods, remind you of eating windows, assist you in making intermittent fasting plans and provide nutritional guidance.
  
  9. Be Patient and Consistent
  
  Lastly, patience and consistency are key. It may take several weeks to start noticing the benefits like weight loss, improved energy levels, and better metabolism.
- Different Types Of Diet
  
  Nutrient-Dense Diet
  
  During your eating periods, it’s vital to focus on nutrient-dense foods that provide vitamins, minerals, and other nutrients essential for health.
  
  A diet rich in whole foods like vegetables, fruits, lean proteins, healthy fats, and whole grains supports bodily functions, improves satiety, and helps maintain energy levels.
  
  High-Protein, Low-Carb Diet
  
  Protein is essential for muscle repair and growth, especially if you incorporate exercise into your daily routine.
  
  It also increases satiety, which can make fasting periods more manageable. Low-carb options can help stabilize blood sugar levels, reducing cravings and energy dips. You could go for meat, fish, eggs, broccoli, avocados, and spinach.
  
  Example Meal: Grilled chicken breast with a side of roasted Brussels sprouts and a salad dressed in olive oil. This meal provides a high amount of protein with minimal carbohydrates, supporting muscle maintenance and satiety throughout the fasting period.
  
  Keto Diet
  
  The ketogenic diet, which emphasizes high fat and low carbohydrate intake, pairs naturally with intermittent fasting.
  
  Both approaches encourage the body to enter a state of ketosis, where fat is burned for energy instead of glucose. This combination can accelerate weight loss and improve metabolic health.
  
  Planning meals that fit the keto criteria during eating windows can enhance the benefits of fasting. You can have eggs, black coffee, leafy green salad, spinach, and avocado.
  
  Example Meal: Salmon cooked in butter served with a side of sautéed spinach and mashed cauliflower. This combination is high in healthy fats and low in carbs, aligning with keto principles and encouraging the body to use fat as its primary energy source.
  
  Paleo and Mediterranean Diets
  
  The Paleo diet focuses on foods that were available to our hunter-gatherer ancestors, such as lean meats, fish, fruits, vegetables, nuts, and seeds.
  
  The Mediterranean diet emphasizes fruits, vegetables, whole grains, olive oil, fish, and moderate wine consumption.
  
  Both diets are rich in nutrients and can be easily adapted to an intermittent fasting lifestyle, promoting heart health and weight management.
  
  Vegan and Vegetarian Diets
  
  For a vegan diet, the key is to ensure a varied and balanced intake of plant-based proteins, fats, and carbohydrates.
  
  Foods like legumes, tofu, tempeh, nuts, seeds, and whole grains provide essential nutrients and energy for fasting and non-fasting windows alike.
  
  Supplement Timing
  
  Integrating supplements like apple cider vinegar, bulletproof coffee, and collagen into your intermittent fasting routine can offer additional benefits.
  - Apple Cider Vinegar: Consuming a tablespoon diluted in water before your first meal can aid digestion and blood sugar control.
  - Bulletproof Coffee: Drinking a cup of bulletproof coffee in the morning, made with high-quality coffee, MCT oil, and grass-fed butter, provides sustained energy and helps suppress hunger during fasting hours.
  - Collagen: Adding collagen to your morning coffee or tea during your eating window supports skin, joint, and gut health without impacting digestion or breaking your fast.
  Get Collagen
- Age and Gender-Specific Intermittent Fasting Plan
  
  Fasting for Women
  
  Hormonal Considerations:
  
  Women may need to approach intermittent fasting more cautiously due to hormonal sensitivities. Fasting can affect menstrual cycles and fertility because of its impact on hormones. A gentler approach, such as shorter fasting windows or fasting on non-consecutive days, can help mitigate these effects.
  
  Strategy for Women Over 50:
  
  Post-menopausal women might find intermittent fasting particularly beneficial for managing weight and improving insulin sensitivity.
  
  An 18/6 or 16/8 fasting schedule, where you fast for 18 hours and eat during a 6-hour window or fast for 16 hours and eat during an 8-hour window, can be a sustainable starting point, minimizing potential hormonal disruptions.
  
  Fasting for Men
  
  Metabolic Benefits:
  
  Men often experience significant benefits from intermittent fasting, including improved fat loss, muscle gain, lowered risk of cognitive and chronic illnesses, and enhanced insulin sensitivity.
  
  Men can typically start with longer fasting periods, such as the 16/8 method, and adjust based on personal goals and health responses.
  
  Example Strategy for Men Over 60:
  
  Older men looking to start a fasting routine for weight management and improved metabolic health might consider starting with a 12-hour fast, gradually increasing the fasting window as tolerated. This can help in acclimatizing the body to longer periods of fasting without significant stress.
  
  Fasting Based on Age
  
  Younger Adults:
  
  Younger individuals might be more flexible in fasting due to generally higher metabolic rates and fewer health restrictions. However, it’s crucial to ensure that fasting does not interfere with the nutrient intake needed for growth and overall health. Also, children under the age of 18 should avoid this method.
  
  Older Adults:
  
  As metabolism naturally slows with age, fasting can be a powerful tool for managing weight and enhancing metabolic health among older adults.
  
  However, older adults should prioritize maintaining muscle mass by ensuring adequate protein intake during eating windows and possibly consulting with a healthcare provider to tailor the fasting approach to any existing health conditions.
  
  Customizing Intermittent Fasting
  
  Regardless of age or gender, individuals considering intermittent fasting should start slowly, listen to their bodies, and be prepared to adjust their fasting schedules as needed.
  
  Nutritional Considerations
  
  Ensuring a balanced intake of nutrients is essential for everyone practicing intermittent fasting. During eating windows, focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, to support overall health and well-being.
- Books on Intermittent Fasting
  
  1. “The Complete Guide to Fasting” by Dr. Jason Fung and Jimmy Moore
  
  This book comprehensively examines fasting, exploring its history, benefits, and various methods. Dr. Fung, a leading expert on intermittent fasting and its role in metabolic health, provides practical advice for implementing fasting into your life.
  
  Get the book.
  
  2. “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung
  
  Dr. Fung studies the underlying causes of obesity and how intermittent fasting can be a key tool in managing weight and improving health.
  
  Get the audiobook.
  
  3. “Fast. Feast. Repeat.” by Gin Stephens
  
  Stephens shares her personal journey with intermittent fasting and provides readers with flexible strategies to incorporate fasting into their lifestyles, emphasizing the importance of listening to your body.
  
  Buy the book.
  
  4. “Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle” by Gin Stephens
  
  This book focuses on the simplicity and benefits of intermittent fasting, offering a guide to adopting fasting as a sustainable lifestyle choice.
  
  Get the book.

References

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The Red Light Therapy Guide

Everything You Need To Know

Red light therapy (RLT) utilizes low-wavelength red light to support healing and improve various health conditions, making it a sought-after treatment for skin rejuvenation, muscle recovery, inflammation reduction, and overall wellness enhancement. Its popularity has surged due to clinical trial backing and an increasing preference for natural, non-invasive health solutions. RLT's appeal lies in its simplicity and the absence of significant side effects, attracting interest from healthcare providers, athletes, and those focused on wellness. Let's have a closer look at red light therapy.

Optimized For:

Brain
Hair Growth
Sleep
Weight Loss

Published: December 29, 2024
Last Updated: June 3, 2025

The Science Behind Red Light Therapy
RLT VS Other Forms of Light Therapy
Red Light Therapy for Sleep
Red Light Treatment for Hair Growth
Red Light Remedy for Weight Loss
Red Light Remedy for Brain
RLT and Fitness
All You Need To Know About FlexBeam
Best Time To Do Red Light Treatment
Investing in a RLT Home Device
Safety Precautions

- The Science Behind Red Light Therapy
  
  At its core, this therapy involves exposing the body to low levels of red or near-infrared light. Here’s what makes it work:
  
  Wavelengths:
  
  The therapy uses specific wavelengths of light typically between 630 to 850 nanometers). These wavelengths have the unique ability to penetrate deep into the tissues and improve skin health.
  
  Cellular Level Impact:
  
  When cells absorb this light, it triggers a series of biological processes that enhance cell performance and health.
  
  How Does RLT Benefit Cells?
  
  Here are three ways in which this therapy benefits the cells;
  - Boosts Mitochondrial Function:
  The mitochondria, often called the powerhouse of the cell, play a crucial role in short term energy production. Red light stimulates the mitochondria, leading to increased production of adenosine triphosphate (ATP), the energy currency of the cell. This boost in energy supports cells in repairing themselves and functioning optimally.
  - Reduces Oxidative Stress:
  Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in your body. RLT helps balance this, promoting better cellular health and reducing the risk of damage.
  - Increases Circulation:
  The therapy encourages the formation of new capillaries, which increases blood circulation. Better circulation means more oxygen and nutrients are delivered to the cells, enhancing their health and vitality.
  
  The Science in Action: From Theory to Therapy
  - Pain Relief:
  By reducing inflammation and increasing circulation, RLT can alleviate pain associated with conditions like arthritis, muscle spasms, and neck pain.
  - Skin Rejuvenation:
  It helps in collagen production, essential for skin elasticity and firmness, addressing issues like wrinkles, fine lines, and scars.
  - Wound Healing:
  Enhanced cellular function and increased circulation speed up the body’s natural healing processes.
  - Muscle Recovery:
  Athletes use thistherapy to reduce recovery time and inflammation after intense workouts.
- RLT vs Other Forms of Light Therapy
  
  When we talk about improving health and wellness through light, it’s not just one color that does all the work. Light therapy comes in many forms, each with its own set of benefits. Here’s how red light therapy stands out from the crowd:
  - Red Light Therapy vs. Blue Light Therapy
  Red Light Therapy devices like FlexBeam uses wavelengths in the red to near-infrared spectrum (600nm to 1000nm). It’s known for its deep tissue penetration, which helps improve cellular health, promotes healing, and reduces inflammation.
  
  Blue Light Therapy, on the other hand, primarily targets the skin’s surface. It’s often used for treating acne by killing bacteria on the skin. Unlike red light, blue light does not penetrate deeply into the skin.
  
  Olivia Munn uses red and blue light therapy to achieve glowing skin.
  
  According to her;
  
  “But one of the best things is the red and blue light mask. The [red] light helps develop collagen and repair things inside, and the [blue] light is good for killing bacteria and things like that.”
  - Red Light Therapy vs. UV Light Therapy
  UV Light Therapy involves exposure to ultraviolet light and is commonly used for conditions like psoriasis and vitiligo. While effective for certain skin conditions, UV light can damage the skin and increase different types of cancer risk with prolonged exposure.
  
  RLT offers a safer alternative, providing many skin and health benefits without the harmful effects of UV radiation.
  - Red Light Therapy vs. Infrared Sauna
  Infrared Saunas from famous brands like Clearlight Saunas use far-infrared light to heat the body directly, promoting relaxation, detoxification, and pain relief through increased circulation and sweating. These saunas penetrate deeper into the body compared to traditional saunas.
  
  RLT focuses more on cellular health and regeneration rather than detoxification. It works at a different wavelength to directly stimulate the mitochondria in cells, enhancing energy production and healing without significantly increasing body temperature.
- Red Light Therapy for Sleep
  
  Finding a natural and effective way to improve sleep quality can be a game-changer for many people. RLT has emerged as a promising solution, offering a drug-free method to enhance sleep patterns.
  
  Let’s see how it works and the benefits it brings to those seeking a good night’s rest.
  
  How RLT Improves Sleep
  - Regulates Circadian Rhythm:
  Light therapy doesn’t directly affect the circadian rhythm, exposure to it can help synchronize your body’s internal clock with other brain pathways. By using this therapy in the evening, you can signal to your body that it’s time to wind down, preparing you for a restful sleep.
  - Increases Melatonin Production:
  Melatonin is a hormone crucial for sleep regulation. RLT has been shown to support the natural production of melatonin, making it easier to fall asleep and stay asleep throughout the night.
  
  The Benefits of Using RLT for Sleep
  - Improved Sleep Quality:
  Regular use of red light treatment can lead to deeper, more restorative sleep. This means waking up feeling more refreshed and energized.
  - Non-Invasive and Drug-Free:
  For those wary of taking sleep medications, red light therapy offers a safe alternative, with none of the potential side effects associated with pharmaceuticals.
  - Ease of Use:
  With the availability of red light therapy home devices, incorporating this treatment into your nightly routine is straightforward and convenient.
  
  How to Use RLT for Sleep
  - Timing:
  For best results, use red light remedy in the evening, ideally 1-2 hours before bedtime. This timing helps prepare your body for sleep by aligning with your natural circadian rhythm.
  - Duration:
  Sessions should last between 10-20 minutes. Consistency is key, so aim to incorporate it into your daily routine.
  - Environment:
  Create a relaxing environment while using red light treatment. Dim other lights, reduce noise and focus on the calming experience.
- Red Light Treatment for Hair Growth
  
  Hair loss and thinning can be distressing, affecting not just appearance but also self-esteem. Red light remedy is gaining recognition as an effective, non-invasive solution to stimulate hair growth and improve scalp health.
  
  Here’s how it can help rejuvenate your hair.
  
  How Does Red Light Therapy Promote Hair Growth?
  - Stimulates Hair Follicles:
  Red light treatment penetrates the scalp, reaching the hair follicles where it stimulates cellular activity. This increase in energy promotes hair growth and revitalizes dormant hair follicles.
  - Increases Circulation:
  Improved blood circulation to the scalp ensures a better supply of nutrients and oxygen to the hair follicles, creating an optimal environment for hair growth.
  - Reduces Inflammation:
  Inflammation can hinder hair growth by affecting the health of hair follicles. Red light remedy helps reduce scalp inflammation, supporting healthier hair growth.
  
  The Benefits of Using Red Light Treatment for Hair
  - Non-Invasive Treatment:
  Unlike surgical hair restoration methods, red light therapy is painless and non-invasive, making it an appealing option for many.
  - Safe for Daily Use:
  With FDA-approved red light therapy devices, you can safely use this treatment daily to support hair growth without worrying about harmful side effects.
  - Improves Hair Quality:
  Not only does red light therapy help in hair regrowth, but it also improves the texture and quality of your hair, resulting in thicker, stronger strands.
  
  How to Use Red Light Remedy for Hair Growth
  - Frequency:
  How often to use this therapy for hair growth typically ranges from 2 to 3 times a week, depending on the device’s instructions and your personal needs.
  - Duration:
  Sessions usually last between 5 to 15 minutes. Consistency is crucial for seeing results, as hair growth is a slow process.
  - Device Selection:
  Choose a red light home device specifically designed for hair growth. Look for products with good reviews and, ideally, clinical evidence supporting their efficacy.
  
  Tips for Maximizing Results
  - Combine with a Healthy Scalp Routine:
  Incorporating scalp massages and using nourishing hair care products can enhance the effects of red light treatment.
  
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  Buy Hair Growth Supplements
  - Patience is Key:
  Hair growth takes time. Regular use over several months is often necessary before noticeable improvements are seen.
  - Consult a Specialist:
  If you’re experiencing significant hair loss, it’s a good idea to consult with a dermatologist or trichologist to rule out underlying health issues.
- Red Light Remedy for Weight Loss
  
  The quest for effective weight loss methods brings many to explore red light therapy as a supplementary approach. Let’s look into how it works and what you can expect.
  
  The Mechanism Behind RLT and Weight Loss
  - Fat Cell Reduction:
  Red light remedy is believed to affect adipocytes, or fat cells, causing them to release stored fat. The light wavelengths can penetrate the skin, reaching the fat cells and creating small openings through which the fat can be expelled, and later metabolized by the body.
  - Increased Metabolism:
  By enhancing mitochondrial function in cells (the energy centers of cells), red light treatment may help to increase metabolism, aiding the body in burning calories more efficiently.
  - Improved Workout Recovery:
  RLT has been shown to reduce muscle fatigue and inflammation, potentially allowing for more frequent and intense workouts, and indirectly supporting weight loss goals.
  
  Including Red Light Therapy into Your Weight Loss Plan
  - Combined with Diet and Exercise:
  Red light treatment should not be considered a standalone solution for weight loss but rather a complement to traditional methods such as a balanced diet and regular physical activity such as using exercise bikes, treadmills, etc.
  
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  - Consistency Is Key:
  Similar to other weight loss practices, consistency with this therapy is crucial. Regular sessions, as recommended by the device manufacturer or a healthcare professional, can lead to optimal results.
  - Set Realistic Expectations:
  While RLT can support weight loss efforts, it’s important to have realistic expectations and understand that results can vary based on individual factors such as lifestyle, diet, and genetics.
- Red Light Remedy for Brain
  
  Understanding the Mechanism
  - Mitochondrial Stimulation:
  RLT is thought to boost mitochondrial function in brain cells, enhancing energy production. This increased energy availability supports brain health, potentially improving cognitive functions and repairing neural damage.
  - Neuroprotection:
  The therapy may help protect neurons from damage, reducing inflammation, and increasing the formation of new blood vessels, which could improve brain circulation and oxygenation.
  - Reduced Inflammation:
  By reducing inflammation in the brain, red light treatment can potentially alleviate symptoms associated with brain fog, cognitive decline, and other neurological conditions.
  
  Potential Benefits Of RLT for the Brain
  - Cognitive Enhancement:
  This therapy might improve cognitive functions such as memory, attention, and executive function, contributing to overall mental clarity.
  - Mood Regulation:
  There’s emerging evidence that red light therapy could influence neurotransmitter levels, potentially aiding in the treatment of depression and anxiety.
  - Neurological Disorder Management:
  Clinical trials suggests red light treatment may offer benefits in managing conditions like Alzheimer’s disease, Parkinson’s disease, and traumatic brain injury by supporting neuronal health and function.
  - Sleep Improvement:
  By regulating circadian rhythms and reducing anxiety, RLT can also contribute to better sleep quality, indirectly benefiting brain health.
  
  Martha Hunt loves using red light therapy. She says;
  
  “Whatever that red light therapy is, I don’t know if it’s placebo, but I feel great afterward… I could just go to sleep.”
  
  How to Use Red Light Treatment for Brain Health
  - Device Selection:
  Opt for a medical-grade home device designed for brain health, ensuring it emits the correct wavelengths (typically around 810 nm for deep penetration).
  - Session Duration and Frequency:
  Follow the device’s guidelines, but many recommendations suggest daily sessions ranging from 10 to 20 minutes.
  - Targeted Therapy
  Use the device as directed, focusing on areas of the head where the light can best penetrate to reach the brain.
  - Use Along With Meditation
  You can also use red light treatment while meditating. You can also use it along with Headspace while meditating for enhanced relaxation.
- RLT and Fitness
  
  Red light remedy has emerged as a powerful ally for athletes and fitness enthusiasts alike, offering a range of benefits that support physical activity. Let’s explore how red light therapy can be integrated into fitness routines for improved results.
  
  Boosting Muscle Recovery
  - Accelerated Healing:
  Red light treatment promotes faster muscle recovery by increasing blood circulation to the treated areas, delivering more oxygen and nutrients needed for repair.
  - Reduced Inflammation and Pain:
  Post-exercise inflammation can lead to soreness and discomfort. Red light remedy helps reduce inflammation and alleviate pain, allowing for a quicker return to training.
  
  Enhancing Performance
  - Increased Energy Production:
  By stimulating mitochondria in muscle cells, red light therapy enhances the cells’ ability to produce energy, potentially improving strength and endurance during workouts.
  - Improved Muscle Strength:
  Regular use of red light treatment may contribute to increased muscle mass and strength by enhancing cellular regeneration and growth.
  
  Supporting Injury Prevention
  - Strengthening Tissue:
  By promoting cellular repair and regeneration, RLT strengthens muscle and connective tissues, reducing the risk of strains and injuries.
  - Enhanced Flexibility:
  Red light therapy can help improve flexibility and range of motion, further contributing to injury prevention.
  
  You can also improve your flexibility and muscle strength using resistance bands.
  
  Buy Pilates Resistance Bands for Health Exercises
  
  Buy Resistance Tube Set
  
  Buy Stepper Resistance Bands Set
  
  Implementing RLT in Fitness Routines
  - Pre-Workout:
  Using red light devices before exercising can prepare the muscles for physical activity, potentially enhancing performance and reducing the risk of injury.
  - Post-Workout:
  Applying red light treatment after workouts supports recovery by reducing inflammation and muscle soreness, speeding up the healing process.
  - Regular Maintenance:
  Incorporating red light remedy into your regular fitness routine, even on non-workout days, can help maintain muscle health and flexibility
- All You Need To Know About FlexBeam
  
  FlexBeam is the leading red light therapy home device designed to boost your health and wellness with ease. You can use it from the comfort of your home and improve your daily recovery.
  - Highly Effective: FlexBeam stands out as the most powerful infrared therapy device available today.
  - Wearable Convenience: It’s a wearable device that fits comfortably, allowing you to go about your day while receiving treatment.
  - Energizes Cells: By stimulating your cells to produce more energy, FlexBeam helps in muscle repair, pain relief, and faster recovery.
  - Complete Kit Included: Each purchase comes with a travel case, bands, and a power supply complete with adapters.
  - Muscle and Skeletal Benefits: It effectively addresses muscular-skeletal issues, enhancing recovery speed.
  - Strength and Performance: Regular use of FlexBeam can lead to improved strength performance.
  - Enhanced Sleep: Experience better sleep quality, contributing to overall health.
- Best Time To Do Red Light Treatment
  
  The best time of day to do red light therapy largely depends on your specific goals and lifestyle. However, general guidance can be offered based on common objectives for using red light therapy:
  
  For Energy and Mood Boost
  
  Morning: Using red light remedy in the morning can help kickstart your day. It can stimulate energy production at a cellular level and enhance mood, making it an ideal way to wake up and feel energized.
  
  For Skin Health and Anti-Aging
  
  Evening: Incorporating RLT into your nighttime skincare routine can improve skin rejuvenation and collagen production while you sleep, although morning sessions can also be beneficial depending on your schedule.
  
  Kristin Cavallari uses red light therapy for short term and long term skin improvement. She says, “I use red light therapy twice a week to prevent lines and wrinkles,”
  
  For Improved Sleep Quality
  
  Evening: Using RLT in the evening, particularly in the red to near-infrared spectrum, can help regulate your circadian rhythm and promote relaxation, leading to better sleep quality.
  
  You can also use sleep-inducing supplements to maximize the results.
  
  Get Sleeping Gummies
- Key Factors to Consider Before Investing in a RLT Home Device
  
  Here are essential factors to consider to ensure you make an informed decision:
  
  1. FDA Approval
  
  Look for devices that have received FDA approval for the specific treatment you’re interested in. This approval indicates that the device is safe and effective for its intended use.
  
  2. Wavelength Range
  
  Effective home devices emit light in specific red and near-infrared wavelengths, typically between 600nm and 850nm. Ensure the device covers this range to achieve the desired therapeutic effects.
  
  3. Intensity and Power Density
  
  The effectiveness of red light treatment also depends on the intensity of the light (measured in milliwatts) and its power density (measured in milliwatts per square centimeter). A device with adjustable intensity can be more versatile and tailored to various treatments.
  
  4. Treatment Area Coverage
  
  Consider the size of the treatment area. Larger panels are beneficial for full-body treatments, while handheld devices might be more suitable for targeted areas like the face or joints.
  
  5. Ease of Use and Portability
  
  A user-friendly interface and portability are important if you plan to use the device regularly or want to take it with you on the go. Look for devices with clear instructions and convenient design.
  
  6. Build Quality and Durability
  
  Invest in a device that is well-built and durable to ensure it withstands regular use over time. Checking reviews and product guarantees can provide insights into a device’s longevity.
  
  7. Customer Support and Warranty
  
  Good customer support and a solid warranty can provide peace of mind, especially when investing in more expensive equipment. Look for companies with responsive customer service and favorable warranty terms.
  
  8. Clinical Evidence and Reviews
  
  Research the clinical evidence supporting the device’s efficacy for your specific health concerns. Additionally, user reviews can offer valuable insights into real-world experiences and outcomes.
  
  9. Cost vs. Value
  
  While cost is a significant consideration, it’s crucial to weigh it against the device’s value in terms of effectiveness, quality, and the potential health benefits it offers.
  
  10. Safety Features
  
  Safety should always be a priority. Ensure the device has safety features, such as timers or auto-shutoff mechanisms, to prevent overuse or potential harm.
  
  If you’re looking for a top-class red light therapy home device to enhance your daily routine, consider purchasing FlexBeam.
- Safety Precautions for Users of RLT Home Devices
  
  While red light remedy is renowned for its wide range of health benefits and is generally considered safe, it’s crucial to follow certain safety precautions. This is to ensure a secure and effective treatment experience.
  
  Here are important safety guidelines if you’re using the FlexBeam device:
  
  1. Understand the Device Instructions
  
  Before using any RLT device, thoroughly read and understand the manufacturer’s instructions. This includes guidelines on how to operate the device, recommended treatment times, and specific safety warnings.
  
  2. Wear Protective Eyewear
  
  Although red light remedy is not known to damage the eyes, some individuals may find the light intense or uncomfortable. It’s advisable to wear protective eyewear, especially when using red light therapy devices near the face, to prevent discomfort.
  
  3. Start with Shorter Sessions
  
  If you’re new to red light treatment, begin with shorter sessions to observe how your body responds. Gradually increase the duration as you become more comfortable with the treatment.
  
  4. Avoid Overuse
  
  Follow the recommended frequency and duration of treatments as specified by the device manufacturer or your healthcare provider. Excessive use may not provide additional benefits and could potentially lead to skin irritation or other unwanted effects.
  
  5. Consult Healthcare Providers If Necessary
  
  If you have pre-existing conditions, particularly skin disorders, or photosensitivity, or are pregnant, consult a healthcare professional before starting red light therapy to ensure it’s safe for your specific situation.
  
  6. Monitor Skin Reactions
  
  Pay attention to how your skin responds to treatment. While adverse reactions are rare, stop using the device and consult a healthcare provider if you experience significant redness, irritation, or other negative skin changes.
  
  7. Keep the Device Clean
  
  Regularly clean your home device according to the manufacturer’s instructions to maintain hygiene and ensure the light is not obstructed, which could affect its effectiveness.
  
  8. Check for Device Certification
  
  Use only certified and FDA-approved devices for red light therapy. This ensures the device meets safety standards and is effective for its intended use.

References

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Andrew Wilkinson’s Daily Routine

How Andrew Wilkinson remains young, healthy, and happy while running his business empire.

In 2006, Andrew Wilkinson founded MetaLab, a Victoria, British Columbia, Canada-based design agency shortly after high school. After rapid growth, he used the profits to diversify into a variety of businesses, which today form Tiny, a holding company he owns fully with his business partner Chris Sparling. This article will discuss Andrew Wilkinson's daily routine to help you improve your life.

Optimized For:

Energy
Longevity
Productivity
Sleep

Published: December 29, 2024
Last Updated: February 19, 2025

Morning
Afternoon
Evening

Wake-up
Morning Hydration + Coffee
Daily Journal and Habit Tracking
Shower + Morning Skin Care
Breakfast
Morning Supplements
Tracking and Measuring Health
Workout Routine and Nutrition
Lunch
Structured Work Routine
Flow State
Prioritizing And Task Delegation
Thoughts on Meetings
Post-Work Unwinding Rituals
Sauna and Cold Plunge
Parenting
Dinner
Evening Wind-Down Routine
AD

- ~6:00 – 8:00 a.m.
  Wake-up
  - If my kids wake me up, then it’s usually between 5:30-6:30am.
  - If I wake up naturally, between 7-8am.
- 7:00 – 8:00 a.m.
  Morning Hydration + Coffee
  - Drink a big glass of water with electrolytes.
  - If sunny, I make an AeroPress coffee, black and sit outside on my back patio for a few minutes.
  - If overcast/raining, I use the Retimer.
  - Check my Oura Ring sleep score.
  How Andrew Wilkinson likes his morning caffeine
  - First thing when I wake up, I have a black AeroPress americano and Caffe Fantastico Causeway blend is my daily driver.
  - I use a Niche Zero grinder, as recommended by James Hoffmann.
  - As I drive to work or start working I will typically have a lemon original Mateina Yerba Mate.
  Get Yerba Mate for your morning routine at a 20% discount
- ~8:30 a.m.
  Daily Journal and Habit Tracking
  
  “I do a daily journal/brain dump using Reflect.
  
  I use a daily note template that encompasses:
  
  1. Gratitude
  
  2. Brain dump – whatever is on my mind
  
  3. Most Important Tasks – projects that are itching at me
  
  4. Habit tracking:
  - Sauna/Cold Plunge
  - Time in Nature
  - Exercise
  - 5-10 min focus time with each kid”
  Things Andrew Wilkinson avoids in the mornings
  1. Checking my email/phone – I usually try to avoid looking at my email or anything stressful for the first hour or two.
  2. Reading news.
  3. If with my kids, I try to put my phone away and get at least 5-10 minutes fully engaged with each kid.
  For more insights on how to make journaling a meaningful part of your daily life, check out our article on Journaling Routine.
- 9:00 a.m.
  Shower + Morning Skin Care
  - Hair Care: I use NewWash, which enhances my hair’s quality. Reason: Unlike shampoos with sulfates that strip natural oils, NewWash preserves the hair’s natural barrier.
  - Cleansing: I cleanse with Zein Obagi Cleanser daily. Reason: It eliminates dirt and sebum, preventing clogged pores and maintains skin pH.
  - Serum: I apply Osmosis MD’s Rescue and then Clarify (retinol). Reason: Serums penetrate deeply, and retinol boosts collagen and cell turnover, reducing fine lines.
  - Moisturizing: I use BIOLOGIQUE RECHERCHE’s Creme Dermopurifiante. Reason: It locks in hydration, ensuring skin remains supple.
  - Skin Enhancement: Occasionally, I use the Omnilux laser facemask. Reason: Photobio-modulation stimulates cellular activity, boosting collagen and skin quality.
  - Hair Growth: I use the Hairmax band 3x weekly. Reason: Its low-level light therapy potentially stimulates hair follicles for growth. (Hairmax Alternative)
  - Oral Care: I brush with a Philips IQ toothbrush using Sensodyne with Novamin. Reason: Novamin helps remineralize tooth enamel, strengthening teeth. For interdental cleaning, I opt for the Philips WaterPik. Reason: It effectively cleans between teeth, replacing traditional flossing.
- 7:00 – 8:00 a.m.
  
  Breakfast
  
  For breakfast, Andrew Wilkinson often has blueberries, pistachios, and either steak or chicken. Blueberries boost cognitive function with their rich antioxidants, while pistachios promote heart and eye health. The steak or chicken ensures he gets quality protein, essential for muscle repair, along with vital vitamins and minerals. Andrew Wilkinson is currently taking part in a muscle building challenge with his friends and has a high-protein diet.
- 7:00 – 8:00 a.m.
  Morning Supplements
  - Minoxidil: Used for hair loss prevention. Scientific Reason: Minoxidil is a vasodilator that can promote hair regrowth by increasing blood flow to hair follicles.
  - Pravastatin + Zetia: Taken for familial cholesterolemia. Scientific Reason: Pravastatin inhibits an enzyme essential for cholesterol production in the liver, while Zetia reduces the absorption of cholesterol in the intestines, together managing high cholesterol levels.
  - CoQ10: Consumed to counteract potential statin side effects. Scientific Reason: Coenzyme Q10 supports cellular energy production. Its levels can be reduced by statins, so supplementation may help mitigate muscle-related side effects.
  - SlowMag: A magnesium supplement. Scientific Reason: Magnesium plays a crucial role in numerous enzymatic reactions in the body, from energy production to muscle function.
  - BROQ (Sulforaphane): For its antioxidant properties. Scientific Reason: Sulforaphane, derived from broccoli, activates the body’s detoxification pathways, potentially offering protection against various diseases.
  - Quercetin: Taken during seasonal allergies. Scientific Reason: Quercetin is a natural flavonoid with antihistamine and anti-inflammatory properties, making it effective in alleviating allergy symptoms.
  - Magnesium L-threonate: Consumed throughout the day. Scientific Reason: This specific form of magnesium is known to better penetrate the blood-brain barrier, potentially supporting cognitive function.
  - Zinc L-carnosine: Taken every day or two. Scientific Reason: This compound can promote gastric healing, offering protection against stomach irritation.
  - Carlson Vitamin D + Vitamin K2: For bone and cardiovascular health. Scientific Reason: Vitamin D aids in calcium absorption while Vitamin K2 directs calcium to bones and teeth, preventing arterial calcification.
  If low on sleep:
  - L-tyrosine: To support neurotransmitter production. Scientific Reason: L-tyrosine is an amino acid precursor to neurotransmitters like dopamine and norepinephrine, which can be depleted due to stress or lack of sleep.
  In cases of extreme sleep deprivation (2-4 hours):
  - Modafinil (occasionally): To enhance wakefulness. Scientific Reason: Modafinil is a central nervous system stimulant that can increase alertness and prevent sleepiness in individuals with disrupted sleep.
- Tracking and Measuring Health
  
  To monitor the effects of his supplements, nutrition, and workouts, and track his overall health, Andrew Wilkinson tests his blood and various bio-markers via InsideTracker, a company that offers comprehensive tests, to track and monitor his health, and provide customized recommendations based on the results.
  
  Some Options for InsideTracker:
  - Essentials
  - Foundation
  - Ultimate Plan + DNA Kit + InnerAge 2.0 calculation
  Andrew Wilkinson also works with Dr. Kyle Gilett at Gillett Health.
- 9:15 a.m.
  Workout Routine and Nutrition
  
  Workout Schedule:
  - I engage in powerlifting sessions 4-5 days a week at 9:15 AM, right after dropping my kids off at school.
  - Additionally, I enjoy playing pickleball with friends on my home court several times a week.
  Pre-Workout Nutrition:
  
  Before working out, I consume L-citruline.
  
  I also drink multiple protein smoothies daily, made of:
  - Now Pea Protein (unflavored)
  - Kirkland Almond Milk
  - Ice
  - Frozen organic blueberries
  - Cinnamon
  - 2 Brazil nuts
  - Allmax L-Leucine
  - ½ cup of rolled oats
  - I blend everything using my Beast blender.
  Exercises included in my routine:
  - Deadlifts
  - Squats
  - Benchpress
  - Rows
  - Overhead press
  - Bicep curls
  - Tricep curls
  - Ab roller
  Additional Training Insights:
  - I recently had a Dexa scan and am awaiting my InBody 270 for at-home measurements.
  Post-Workout Nutrition:
  - I aim for 1.7g of protein per KG of bodyweight.
  - I strive to consume over 2500 calories daily, predominantly from:
  - Wonderful Shelled Pistachios (lightly salted)
  - Olive oil
  - Perfect Protein bars
  Why Pickleball?
  
  “I find pickleball more accessible than tennis. While I love tennis, it can be challenging to play with less experienced players and is less social. Pickleball is enjoyable and suitable for players of all levels.”
- 12:00pm
  
  Lunch
  
  “Usually a salad with a ton of chicken and avocado.”
  
  Andrew Wilkinson
- ~10:30 am – 4:00 pm
  Structured Work Routine
  - “I typically will start by trying to get to inbox zero”
  - “I use David Allen’s GTD system for productivity and Omnifocus to manage tasks – it is the worst until you’ve tried all the others. Only thing that has ever worked for me.”
  - “I use OmniFocus Workflows.”
  - “As I’ve gotten more into investing and less into day-to-day productivity my worklife has shifted to calls and meetings, which I don’t actually like. I’m working hard to block my time and now limit my day to 1.5 hours of scheduled work (meetings, lunches, etc) with occasional longer days for board meetings and other mandatory things.”
  - “I don’t generally find I have more than 5-6 hours of output per day.”
  - “Most of my work day is “routing” tasks and delegating vs. doing work myself or emotional labor—negotiating/decision making/getting alignment.”
  - “I don’t really work after 5pm anymore, it was ruining my sleep, so usually once I’m home I’m not working.”
- ~10:30 am – 4:00 pm
  Flow State
  - 3-4 hours of open time
  - A closed door
  - A big screen, he mentions, “I have a Mac Studio + Apple Display XDR.”
  - Amazing speakers or headphones, usually playing Radiohead or something electronic
  - A clear set of tasks – I have a “Deep Work” tag in Omnifocus for tasks that require more thinking/deep dive and I usually save them for when I have the right setup for a flow state
- ~10:30 am -4:00 pm
  Prioritizing And Task Delegation
  
  “I use Missive to delegate my email.
  
  My assistants see all my emails first and triage it, only showing me the stuff I need to see.
  
  They sort it by:
  1. Urgent – needs response
  2. Needs Response
  3. FYI – read-only
  4. Pitches – people sending me deals, opportunities, and philanthropic tasks.
  5. Newsletters (my favourite ones below)
  I either assign emails to people or I tag “Waiting on” in Omnifocus so I remember to follow up
  
  I generally try to get a task fully out of my brain once I delegate it and accept that it may get done not the way I want, and that is the cost of delegating.”
  
  Andrew’s favourite Newsletter
  1. Capital Daily (obv)
  2. Whitney Tilson’s Daily (finance)
  3. News Items (INCREDIBLE daily world news roundup)
  4. Farnam Street Brain Food
  5. Readwise (shows me old kindle highlights – great way to remember what I’ve read)
- Thoughts on Meetings
  
  We asked Andrew some questions on his thoughts and structure around meetings.
  
  What are your perspectives on daily meetings? Are fewer meetings better?
  - I hate any recurring meeting that happens more than once a month
  - I find even scheduled phone calls dumb – I often tell people to voice note me – turns a 30 min call into a 3-5 min thing
  How do you and Chris determine your meeting schedules? Are these spontaneous or planned? How often do you both meet to discuss Tiny?
  - We use Anti-Goals (see my medium post) to avoid stuff we hate
  - We meet once a month as exec team to discuss business performance and strategy
  - Once a month to discuss more operational deep dives with our president
  - I also meet once a month with my family office to review personal finance stuff
  - Batching things into a monthly meeting avoids a lot of day to day meetings and emails because unless critical everyone knows they can save it for that
  How do you prefer to structure your meetings? In-person, over lunch, in a sauna?
  - If with a friend or someone I’m getting to know, casual lunch or sauna/cold plunge is always fun
  - If for business, I try to do audio only calls but my preference is almost always to meet people in person when it’s something important. I hated COVID and zoom so now I avoid video like the plague.
- ~3:00-4:00pm
  Post-Work Unwinding Rituals
  - Sauna/cold plunge
  - Dinner with kids
  - Pickleball/chess/movie with kids
  - If no kids, dinner with Zoe
  - Put kids to bed: For some reason they fall asleep really well to the Dohm analog white noise machine, which I now use in my room too.
  - Zoe and I usually read on our Kindles in our den in front of the fire until bedtime, or sometimes watch a movie in our home theater (I can get you all the specs, projector, screen, etc). When watching TV at night, I use the same accessibility shortcut as I do on my phone to turn my screen red so I can sleep after watching TV.
- Sauna and Cold Plunge
  
  Sauna and Cold Plunge Cycle:
  
  I usually do a sauna + cold plunge cycle around 3-4pm to wind down from my day and do a little reset.
  Equipment:
  - For the cold plunge, I use the Cold Plunge XL, which I believe is from coldplunge.com.
  - My sauna is equipped with a Huum Sauna furnace.
  To learn more about incorporating cold plunges into your routine, explore our article on The Cold Plunge Routine.
- Parenting
  
  We asked Andrew Wilkinson if he has any unique practices to raise outstanding kids. here is what he had to say:
  - Jury is out, but the #1 thing I focus on is not letting them win / have things go well when they’re behaving poorly.
  - Behave well – nice life
  - Behave badly – boring life (not punishment, I just won’t do any fun things or give them treats)
  - One thing that has been fun is getting them into chess, which we often play in the mornings before school
- ~6:00 pm
  
  Dinner
  
  Heavy on protein, usually steak or chicken. I generally try to eat paleo as I had really bad acid reflux for years and it seems to solve it.
- 6:00 p.m.
  Evening Wind-Down Routine
  
  Screen and Light Adjustments:
  - I put on blue light blocking glasses (custom from lenscraftersr)
  - Turn off and dim most of the lights in the house.
  - I have a Philips Hue bulb next to my bed.
  - All my sleep tips here.
  - If I’m feeling stressed, i’ll take ashwaghanda around 6pm.
  - My phone automatically changed to “zen” mode, a focus state where I have no apps on my home screen, the screen is dimmed, and all texts from anyone other than family + my girlfriend + close friends is filtered out.
  - I also use the accessibility shortcuts to enable “red tint” screen – google how to do this.
  - I also use screen time aggressively – I limit my ability to read news / social media / anything distracting to 1-5 min per day before they lock and my girlfriend has the password so it’s super annoying to try to break out.
  - When I feel really stressed, I only wear my Apple watch Ultra with cellular out and about, which means I can still do basics but I can’t text/email which helps a lot with stress.
  Reading:
  - I read on my Kindle Oasis on the warm setting / dark screen mode / very low brightness usually for between 5 and 30 minutes before bed
  Supplements for Sleep (as needed):
  - Life Extension DopaMind.
  - Inositol.
  - Phosphatidylserine.
  - For travel or jet lag, occasionally take 300 mcg melatonin from Life Extension, emphasizing a low dose.
  Skincare:
  - Follow the same routine mentioned earlier for both morning and evening.
  Family Time:
  - I use Chat GPT to craft entertaining stories with embedded lessons for my children, often focusing on business concepts or prior discussions.
  Reflection:
  - Incorporate the “Storyworthy – Homework for Life” methodology into my daily reflective notes. This concept, introduced by Matthew Dicks in his book “Storyworthy”, is an approach where one reflects on the most memorable moment of every day. This practice not only serves as a tool for improving one’s storytelling skills but also enriches the appreciation of daily experiences, however ordinary they may seem.
  Sleep:
  - Track sleep patterns with the Oura ring, typically achieving a score of 80-90.
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