People
Routines & Articles
search icon

Category: Articles

Back

The David Goggins Program (4x4x48)

The Ultimate Endurance Test

The David Goggins Challenge, known as the 4x4x48 program, is a tough yet rewarding test of physical and mental strength. Participants run 4 miles every 4 hours for 48 hours straight. This challenge, created by David Goggins, pushes individuals to their limits and helps build resilience. Whether you’re an experienced runner or just looking for a new way to challenge yourself, the Goggins 4x4x48 challenge offers a unique opportunity to test your physical and mental boundaries.

Optimized For:

  • Challenge
  • Endurance
  • Fitness
  • Motivation
  • Published: December 26, 2024
  • Last Updated: February 19, 2025
    • David Goggins smiling

      Who is David Goggins?

      David Goggins is an inspiring figure known for his incredible achievements in endurance sports and his powerful motivational speaking.

      • Biography: David Goggins is a retired Navy SEAL and former Air Force Tactical Air Control Party member. He’s known for his incredible physical feats and mental toughness. Goggins has completed over 60 ultra-marathons, triathlons, and ultra-triathlons, often finishing in the top five.
      • Key Achievements: He set the Guinness World Record for the most pull-ups in 24 hours, completing 4,030 pull-ups. Goggins has participated in some of the toughest races in the world, including the Badwater 135, a 135-mile race through Death Valley.
      • Reputation as an Endurance Athlete and Motivational Speaker: David Goggins is widely respected for his ability to push the limits of human endurance. He is also a sought-after motivational speaker, known for his no-excuses mentality and his emphasis on mental toughness.

      Books Recommended by David Goggins:

      • Can’t Hurt Me by David Goggins: This is Goggins’ own book, detailing his life story and the principles that have guided him.
      • Living with a SEAL by Jesse Itzler: This book shares Itzler’s experience of living with Goggins for a month and the lessons learned from his extreme training and lifestyle.
      • Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance* by Alex Hutchinson: This book explores the science of endurance and the limits of human performance, topics that resonate with Goggins’ philosophy.
    • David Goggins running on a track to start the 4x4x48 challenge

      What is the 4x4x48 Challenge?

      The David Goggins 4x4x48 program pushes participants to confront their limits and discover new levels of strength and determination. You join a community of individuals committed to personal growth by taking on the Goggins challenge.

      • Detailed Explanation: The 4x4x48 Goggins challenge involves running 4 miles every 4 hours for 48 hours. It means participants run a total of 48 miles over two days, with only short breaks between each run.
      • Creation of the Challenge: David Goggins, known for his extreme endurance feats and motivational mindset, created the 4x4x48 challenge as a way to push both physical and mental limits. He designed it to be a tough but achievable challenge that anyone could attempt, regardless of their fitness level.
      • Popularity and Participation: Since its inception, the David Goggins 4x4x48 challenge has gained immense popularity. People from all over the world participate, sharing their experiences on social media and encouraging others to join. The sense of community and shared struggle has made it a global phenomenon, inspiring many to test their limits.
      • Why It’s Effective: The Goggins challenge is effective because it forces participants to manage their time, energy, and recovery carefully. It teaches discipline, perseverance, and the ability to perform under fatigue.
    • David Goggins showing his muscles after completing the 4x4x48 program

      Benefits of the 4x4x48 Challenge

      Participating in the David Goggins 4x4x48 challenge goes beyond improving your fitness. It’s an opportunity to enhance your mental strength, create a disciplined routine, and achieve a greater sense of well-being.

      • Endurance and Stamina Improvement: Running 4 miles every 4 hours for 48 hours pushes your endurance and stamina to new levels.
      • Cardiovascular Health: The Goggins challenge is excellent for improving cardiovascular health. Regular running boosts heart health by increasing circulation, reducing blood pressure, and lowering the risk of heart disease.
      • Muscle Strength and Recovery: The repeated runs in the Goggins challenge promote muscle strength and enhance muscle recovery. This routine engages various muscle groups, leading to stronger muscles.
      • Mental Toughness and Resilience: One of the most significant benefits of the David Goggins 4x4x48 challenge is the development of mental toughness. Pushing through fatigue and discomfort teaches resilience and helps build a strong mindset.
      • Discipline and Consistency: Completing the Goggins challenge requires strict discipline and consistency. Following a rigorous routine of running every 4 hours creates habits of discipline that can translate into other areas of life.
      • Stress Relief and Mental Clarity: Running is known to reduce stress levels and improve mental clarity. Physical activity releases endorphins, which are natural mood lifters and help clear the mind.
    • David Goggins drinking water

      Preparation Routine for the 4x4x48 Challenge

      Proper preparation for the David Goggins 4x4x48 program involves consistent training, smart nutrition, and careful planning. You’ll be well-equipped to take on the Goggins challenge and push your limits by following these tips.

      • Running and Endurance Training: Start by gradually increasing your running distance and frequency. Aim to run frequently to slowly build up your mileage. Focus on long runs, interval training, and hill workouts to improve stamina and strength.
      • Resistance Training: Using a resistance band set from Sunny Health & Fitness can help improve your overall strength and flexibility. Include exercises that target your core, legs, and upper body to build muscle endurance and stability, which are crucial for long-distance running.
      • Treadmill Workouts: If running outside isn’t always possible, consider using a treadmill from Sole Fitness. Treadmills are great for maintaining a consistent pace and incline training. They also allow you to run regardless of weather conditions, ensuring you can stick to your training routine.
      • Gradual Buildup: Avoid injury by gradually increasing your mileage and intensity. Don’t increase your weekly mileage drastically and allow your body to recover.
      • Pre-Challenge Diet: Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Carbohydrates are essential for energy, while proteins aid in muscle recovery. Include plenty of fruits, vegetables, meats, and dairy in your meals.
      • Hydration Tips: Stay hydrated by drinking plenty of water throughout the day. Using a HydroFlask water bottle can help keep your drinks cold for hours, ensuring you stay refreshed and hydrated. Consider using electrolyte supplements from Organika to maintain balance, especially during long training sessions.
      • Meals: Opt for easily digestible meals that provide sustained energy. Good options include oatmeal with fresh fruits, whole-grain pasta with meat, and brown rice with vegetables.
    • David Goggins starting his preparation for the 4x4x48 challenge

      Equipment You’ll Need For The David Goggins Challenge

      The David Goggins 4x4x48 program is not just a test of endurance but also a test of preparedness. To tackle this demanding routine, having the right equipment is key. Here’s a list of essential gear you’ll need for the Goggins Challenge:

      • Running Shoes: A good pair of running shoes is crucial for the Goggins 4x4x48 challenge. The Nike Air Zoom Pegasus are known for their comfort, durability, and excellent support, making them perfect for the long distances you’ll cover in the Goggins challenge.
      • Running Clothes: Wear moisture-wicking clothes to stay dry and comfortable. Under Armour HeatGear is designed to keep you cool and dry, even during intense physical activity, making it ideal for the varying conditions you may face.
      • Headlamp: Since you’ll be running at night, a reliable headlamp is essential for visibility and safety during the Goggins challenge. The Petzl Actik Core headlamp offers powerful lighting and is rechargeable, ensuring you have consistent visibility during your night runs.
      • Hydration Pack: Staying hydrated is important. A hydration pack or a water bottle belt will ensure you have water readily available during your runs. HydroFlask water bottles are known for their durability and ability to keep beverages cold for long periods, making them great for staying hydrated throughout the challenge.
      • Energy Gels/Snacks: To keep your energy levels up, pack some energy gels, bars, or other quick snacks. KIND Bars provide a quick and easy way to get the energy you need during your runs.
      • Watch/GPS Tracker: Keeping track of your runs and rest periods is vital for staying on schedule. The Garmin Forerunner GPS watch offers advanced tracking features, helping you keep track of your distance and pace accurately.
      • Foam Roller: To help with muscle recovery between runs, a foam roller can be very useful in relieving muscle tension and soreness. The TriggerPoint GRID Foam Roller is known for its durability and effectiveness, helping you recover faster and stay ready for your next run.
      • First Aid Kit: A basic first aid kit with band-aids, blister pads, and pain relievers is always a good idea to have on hand. Adventure Medical Kits are compact and comprehensive, providing everything you need for minor injuries and emergencies.
      • Warm-Up and Recovery Tools: Items like a jump rope for warm-ups and a massage gun for recovery can aid in keeping your body ready for each run. The Theragun helps with deep muscle recovery, ensuring you stay loose and ready for each segment of the challenge.
      • Comfortable Sleeping Gear: Since rest periods are short, having a comfortable sleeping setup can help you maximize your rest time. Coleman Sleeping Bags are designed for comfort and warmth, helping you get the rest you need between runs.

      Preparing for this challenge requires not just mental and physical preparation but also having the right gear to support your efforts. Make sure you have all the essentials to help you succeed in this demanding yet rewarding challenge.

    • David Goggins making a plan for his runs

      Execution of the 4x4x48 Challenge

      Completing the David Goggins 4x4x48 program requires careful planning and strategic management. You can execute the Goggins challenge and push your limits by managing your time effectively, staying motivated, and being prepared for physical and mental challenges.

      • Scheduling Runs and Rest Periods: Plan your runs every 4 hours and allocate time for rest and recovery. For example, if you start at 6 AM, your next runs will be at 10 AM, 2 PM, 6 PM, and so on. Ensure you have a timer or an alarm set to keep you on track.
      • Balancing Daily Responsibilities: Communicate your schedule with family, friends, and coworkers. Try to clear your calendar as much as possible or delegate tasks to ensure you can focus on the challenge without distractions.
      • Staying Motivated and Focused: Set small, achievable goals for each run. Keep motivational quotes or reminders of why you started the David Goggins challenge visible. Joining a support group or having a running buddy can also help maintain motivation.
      • Handling Sleep Deprivation and Fatigue: Power naps can be beneficial. Try to get short bursts of sleep between runs, especially during the night. Keep a comfortable sleeping setup ready, like a Coleman Sleeping Bag, to maximize rest during short breaks.
      • Physical Hurdles: Muscle soreness and fatigue are common. Use tools like the TriggerPoint GRID Foam Roller for muscle recovery and a Theragun for deep tissue massage. Staying hydrated with a HydroFlask water bottle and consuming energy snacks like bananas, nuts, and KIND Bars can help maintain energy levels.
      • Mental Hurdles: Mental fatigue can be as challenging as physical exhaustion. Practice meditation to stay focused. Remind yourself of your goals and the sense of achievement that completing the David Goggins 4x4x48 challenge will bring. If you want to learn more about how to meditate peacefully, consider checking out our Daily Meditation Routine
      • Avoiding Injuries: Stick to the gradual buildup recommended in your training. Listen to your body and don’t push through pain. Using resistance bands from Sunny Health & Fitness can help prevent injuries.
      • Maintaining Nutrition: Follow your pre-challenge diet and hydration tips. Proper nutrition before, during, and after the runs is crucial.
    • David Goggins starting his 4x4x48 challenge routine

      The Best David Goggins 4x4x48 Challenge Routine

      The ideal routine for the David Goggins 4x4x48 Challenge maximizes efficiency and balance, ensuring you can meet the demands of running 4 miles every 4 hours for 48 hours.

      Running Routine:

      • Run 1: 6 AM – Fresh start to the day.
      • Run 2: 10 AM – Maintain your pace and hydrate.
      • Run 3: 2 PM – Refuel with a light meal.
      • Run 4: 6 PM – Start preparing for evening and night runs.
      • Run 5: 10 PM – Use your headlamp and stay visible.
      • Run 6: 2 AM – Focus on maintaining energy and hydration.
      • Run 7: 6 AM – Complete the cycle with another morning run for the next day.
      • Repeat this schedule for the next 24 hours.
    • David Goggins thinking about the 4x4x48 program

      Reflection and Moving Forward

      Completing the David Goggins 4x4x48 Challenge is a significant achievement. Reflecting on the experience and planning your next steps is crucial for growth and improvement.

      • Importance of Reflection: Take time to reflect on what you have accomplished. Consider the physical and mental challenges you faced and how you overcame them. Reflecting helps you understand your strengths and areas for improvement.
      • Lessons Learned: Identify key takeaways from the Goggins challenge. Whether it’s about your endurance, mental toughness, or time management, noting these lessons will help you in future endeavors.
      • Physical Recovery: Focus on rest and recovery after completing the David Goggins 4x4x48 challenge. Use tools like the TriggerPoint GRID Foam Roller and Theragun to aid in muscle recovery. Stay refreshed with HydroFlask and eat nutrient-rich foods to help your body repair.
      • Mental Recovery: Allow yourself to relax and decompress. Reflecting on your journey and talking about it with friends or support groups can also be therapeutic.
      • Incorporating Principles into Daily Life: Use the discipline and resilience developed during the Goggins challenge in your daily routine. Set new goals and maintain a consistent exercise schedule to keep the momentum going.
      • Future Challenges: Consider taking on new challenges to continue pushing your limits. Whether it’s another running challenge, a fitness competition, or a personal project, setting new goals will keep you motivated and focused on growth.
      • Stay Active: Keep up with regular physical activity to maintain your fitness level. Try to add a mix of cardio, strength training, and flexibility exercises into your routine. You can also invest in a treadmill from Sole Fitness to fulfill your fitness goals from the comfort of your home.
Back

Ben Greenfield’s Daily Schedule

His Secrets to Peak Performance

Ben Greenfield is a renowned fitness expert and biohacker known for his extensive knowledge and innovative approach to health and wellness. His daily routine is a comprehensive blend of fitness, nutrition, and biohacking techniques aimed at optimizing physical and mental performance. In this article, we will explore the habits that define Ben Greenfield's daily routine, offering insights into his morning rituals, workout regimen, nutrition advice, and wellness tips. Whether you're looking to enhance your fitness routine or adopt new health strategies, Ben Greenfield's daily schedule provides a wealth of practical advice for achieving peak performance and longevity.

Optimized For:

  • Bio-Hacking
  • Energy
  • Fitness
  • Wellness
  • Published: December 26, 2024
  • Last Updated: January 22, 2025
    • Ben Greenfield starting his daily routine from his bed

      04:30-05:00 a.m.

      Wakeup

      Ben Greenfield’s morning routine shows his dedication to natural living and optimal health practices. Waking up without an alarm allows him to follow his body’s natural rhythm, setting a peaceful tone for the day.

      • Wake Up Time: Between 4:30 and 5:00 am, Ben wakes up naturally.
      • No Artificial Stimulation: He avoids bright lights and loud noises, letting his body adjust gently to the new day.
      • SleepMaster Sleep Mask: Ben removes his large, wrap-around SleepMaster sleep mask, which helps him achieve deep sleep throughout the night.
      • Brain.FM Sleep Sounds: He turns off the calming Brain.FM sleep sounds, which play through the night to enhance sleep quality.
      • Sleephones: Ben removes his comfortable SleepPhones, ensuring he gets restful, uninterrupted sleep.
      • DeltaSleeper: The final step involves taking off his DeltaSleeper device, which supports deep sleep cycles.

      Following this natural wakeup routine, he sets the stage for a productive and health-focused day.

    • Ben Greenfield standing in the bathroom to start his oral care routine

      05:00 a.m.

      Oral Care Routine

      Ben Greenfield’s oral care routine reflects his commitment to holistic wellness and maintaining optimal health. He ensures his mouth stays fresh and healthy by using natural products and practices.

      • Face Wash: Ben starts his oral care routine by washing his face and preparing himself for the day ahead.
      • The Dirt Tongue Scraper: He uses the Dirt Tongue Scraper to remove any build-up on his tongue, promoting better oral hygiene.
      • The Dirt Oil Pulling Mouthwash: Ben follows up with the Dirt Oil Pulling Mouthwash, swishing it around his mouth to pull out toxins and improve oral health.
      • Gargling: He completes the oral hygiene process by gargling to ensure his mouth feels clean and refreshed.
      • Shaving: If necessary, Ben takes the time to shave, keeping his appearance neat.
      • Skincare: After his oral care, Ben applies toner, lotion, and a clay mask from Alitura to his face, maintaining healthy and vibrant skin.

      Ben demonstrates the importance of combining natural products with consistent habits by following this detailed oral care routine. This approach not only enhances oral hygiene but also supports his overall health and wellness goals.

    • Ben Greenfield sitting on a table with a glass of water

      05:00 a.m.

      Drinking Water And Prepping Coffee or Tea

      Ben Greenfield’s morning routine emphasizes hydration and a mindful start to the day. His approach to drinking water and prepping coffee sets the tone for his daily activities.

      • Hydration: Ben begins his day with a giant glass of water, enriched with Hydrogen H2 tabs, Quinton minerals, and a Jigsaw Adrenal Cocktail. This combination supports hydration, mineral balance, and adrenal health.
      • Coffee or Tea Prep: He then preps his morning coffee or tea, choosing between Kion coffee, MiCacao tea, or Four Sigmatic Mushrooms. These beverages offer a blend of energy, antioxidants, and wellness benefits.
      • Boiling Water: Ben puts the water on to boil, preparing for his morning brew.
      • Morning Activity: While waiting for the water, he heads to his basement gym or, if the weather is nice, goes outside into the sun. He prefers to be barefoot to gain the benefits of earthing, which enhances his connection to nature.

      Ben Greenfield’s daily habits, including his hydration and coffee preparation, show his commitment to health and wellness right from the start of his day. These simple yet effective habits contribute to his overall health and daily performance.

    • Ben Greenfield stretching in the morning

      05:30 a.m.

      Stretching

      The Ben Greenfield daily routine includes a vital stretching session that keeps his body flexible and ready for the day’s activities. This part of his daily schedule is all about gentle movement and preparing his body for optimal performance.

      • Hydration First: After drinking his morning water, Ben focuses on stretching to kickstart his body.
      • Textured Foam Roll: He uses a textured foam roller to massage his muscles, improve blood flow, and relieve tension.
      • Breathwork: Incorporating a little breathwork, Ben enhances his stretching routine by promoting relaxation and mental clarity.
      • Mini Trampoline: He bounces on a mini trampoline, which stimulates his lymphatic system and adds a fun element to his morning.
      • Environment: Ben usually performs these activities in front of a Biocharger or sunlight, combining biohacking tools with natural energy to boost his overall wellness.

      Incorporating stretching into your morning routine, as Ben Greenfield does, can greatly enhance flexibility. If you’re looking to add meditation to your daily schedule, check out our daily meditation routine article for more tips on mental clarity and relaxation.

    • Ben Greenfield reading the Bible

      05:45 a.m.

      Praying and Health Testing

      Ben Greenfield’s daily schedule includes moments of reflection and health monitoring, combining spiritual practices with biohacking techniques.

      • Prayer and Bible Reading: After stretching, Ben dedicates time to praying and reading the Bible, grounding his day in spirituality.
      • Heart Rate Monitoring: While praying, he straps on a Bluetooth-enabled heart rate monitor, applying conducting gel over the electrodes.
      • Health Testing: He performs a quick five-minute measurement of his heart rate variability (HRV), nervous system readiness, and stress using the NatureBeat app. This helps him assess his body’s state and readiness for the day ahead. The health testing is an integral part of the Ben Greenfield fitness routine.
    • Ben Greenfield drinking coffee

      06:00 a.m.

      Drinks Coffee And Starts Work

      Ben Greenfield’s morning routine includes a focused period of productivity, fueled by his carefully selected coffee or tea.

      • Morning Coffee or Tea: Ben grabs a cup of coffee, which is usually three weeks caffeinated and one-week decaf to manage his caffeine intake. He prefers good organic coffee and orders three bags of caffeinated and one bag of decaf with each order.
      • Focused Work Session: For 60-90 minutes, Ben works on writing or research projects. This focused time allows him to dive deep into his work without distractions.
      • Morning Reading: While drinking his coffee, Ben does some light morning reading, usually blogs or research articles, which helps him stay informed and inspired.
      • Avoiding Stress: He stays away from email, social media, and anything that might stress him out during this time, ensuring a calm and productive start to his day.
    • Ben Greenfield starting his morning meditation routine

      07:30 a.m.

      Family Meditation

      Family meditation is a vital part of Ben Greenfield’s daily schedule, building both spiritual growth and family bonding.

      • Morning Meditation: Ben and his family focus on meditation using the Spiritual Disciplines Journal. This practice sets a mindful and peaceful tone for the day. If you want to start journaling in your daily schedule, our Journaling Article might be helpful.
      • Quality Time: He spends quality time with his two boys before they head to the bus stop, discussing their sleep, dreams, breakfast, and the day’s activities.
      • Productive Day Ahead: Once the boys are off, Ben has 8 hours of extreme productivity. His goal is to finish all hard work by the time they return home.
      • Afternoon Activities: With his work done, Ben and his boys have plenty of time for afternoon workouts, adventures, and fun activities, ensuring a balanced day of productivity and family fun.

      Ben Greenfield’s daily schedule highlights the importance of family meditation and quality time, enhancing his personal well-being and family relationships.

    • Ben Greenfield standing in a bathroom

      07:45 a.m.

      One Poop A Day

      Ben Greenfield’s daily routine has a hilariously efficient approach to digestive health: one epic toilet trip right at the start of the day.

      • Morning Routine: Ben kicks off his day with a single, monumental bathroom visit, getting it all out of the way in one go.
      • Bathroom Ritual: He goes into the bathroom, hops onto his trusty Squatty Potty, and performs a series of strategic shifts, shimmies, and shakes until the mission is accomplished.
      • Multitasking Master: While on the throne, Ben keeps himself entertained and productive. He scrolls through emails and Facebook, catches up on his bathroom books and magazines, and chills until the job is done.
      • Duration: This glorious process typically takes 15-20 minutes, leaving Ben walking out with a big, satisfied smile, ready to conquer the day.
    • Ben Greenfield starting his sauna routine

      08:15 a.m.

      Workout/Sauna/Cold Plunge

      Ben Greenfield’s routine includes a variety of activities aimed at maintaining physical fitness. His morning workouts, followed by sauna sessions and cold plunges, are essential components of his daily habits.

      • Monday and Friday: Ben focuses on yoga, incorporating his hybrid version of basic flow yoga with deep breathing exercises. Often, he performs yoga in the cold and sometimes wears an elevation training mask to enhance his practice.
      • Wednesday: This day is dedicated to recovery with a 20-25 minute full body foam roller session followed by 5-10 minutes hanging from an inversion table, helping him maintain flexibility and spinal health.
      • Tuesday and Thursday: Ben utilizes an infrared sauna, practices Kundalini yoga, and performs warrior breathing. He follows these activities with a 5-minute cold water swim at 55-60°F or a cold shower, combining heat and cold therapy for optimal recovery.
      • Saturday and Sunday: His weekend routine includes a 30-minute nasal breathing and breath hold walk, practicing a 4-count breathing pattern (in, hold, out, hold) and breath holds every few minutes. Alternatively, he opts for a 30-minute Onnit kettlebell walk for strength and endurance.
      • Cold Plunge: Regardless of the day’s specific activities, Ben always ends his routine with a cold plunge. After the cold shower, he applies Ancient Mineral’s magnesium lotion to his legs and extra virgin olive oil, avocado oil, or his skin serum to his face, ensuring his body and skin are well cared for.

      Interested in learning more about the benefits of cold plunges? Check out our detailed Cold Plunge article for in-depth information and tips on incorporating this practice into your routine.

    • Ben Greenfield drinking a smoothie for breakfast

      09:15 a.m.

      Breakfast

      Every morning, he starts his day with a nutrient-packed green smoothie, ensuring he gets the essential nutrients and energy needed for his busy schedule.

      • Green Base: Ben uses a huge bunch of greens, preferring kale but also opting for spinach, bok choy, or mustard greens.
      • Cleansing Herbs: Fresh herbs like parsley, cilantro, or thyme are added for their cleansing properties.
      • Healthy Fats: He includes half an avocado, or a whole one if it’s a high-calorie day and 4-6 oz of BPA-free full-fat coconut milk from Native Forest. The less coconut milk used, the thicker the smoothie, which Ben prefers as it aids digestion.
      • Flavor and Nutrients: To enhance the flavor, Ben adds 2 teaspoons of organic cacao powder, 2 teaspoons of cinnamon, one or two teaspoons of sea salt from Ava Jane’s Kitchen, and 1 tablespoon of extra virgin olive oil, avocado oil, or coconut oil.
      • Blending: Blend everything for about 60 seconds to maintain texture and avoid over-processing.
      • Add-Ins: After blending, Ben adds 20-30g of clean protein powder, 2 teaspoons of organic collagen hydrolysate from Bulletproof, 1 large handful of unroasted, non-vegetable-oil-coated nuts, 1 small handful of organic dark cacao nibs, and 1 large handful of organic unsweetened coconut flakes.

      This green smoothie is a key part of Ben Greenfield’s daily habits, ensuring he starts his day with a powerful dose of nutrients.

    • Ben Greenfield sitting in a conference room

      09:45 a.m- 02:00 p.m

      Work Routine

      After fueling up with his nutrient-packed smoothie, he seamlessly transitions into his workday with a structured approach that maximizes productivity and efficiency.

      • Team Huddle: Ben kicks off his workday with a huddle with the Ben Greenfield Life team. This meeting sets the stage for the day’s tasks and ensures everyone is aligned and motivated.
      • Red Light Therapy: During the first 20 minutes of his office work routine, Ben uses a red light wrap-around device by Kineon. This practice not only supports his health and wellness but also boosts his energy levels and mental clarity. If you want to learn more about the benefits of red light therapy for your daily routine, consider checking out our informative article on Red Light Therapy.
      • Focused Work Session: Following the huddle, Ben dives into his work. This period is dedicated to various tasks, including writing, research, and content creation. His commitment to staying focused during this time is a key part of his productivity.
      • Strategic Breaks: Ben incorporates strategic breaks into his work routine to maintain high energy levels and mental clarity. These breaks are a crucial element of his daily habits, allowing him to stay sharp and avoid burnout.
      • Continuous Learning: Throughout the day, Ben stays updated with the latest in biohacking, fitness routines, and wellness tips. This continuous learning helps him stay at the forefront of his field and provides fresh insights for his work.

      Ben Greenfield’s daily schedule reflects his commitment to a structured and efficient work routine, balancing productivity with well-being.

    • Ben Greenfield starting his lunch routine

      02:00 p.m.

      Lunch

      Lunch is a vital part of Ben Greenfield’s daily routine, offering a nutrient-dense meal that fuels his body without excess calories.

      • Low-Calorie/Nutrient-Dense Meal: Ben typically prepares a mash-up of Cowan’s vegetable powders, Akasha sea moss gel, pumpkin puree, and chia seeds.
      • Protein and Greens: He includes homemade yogurt, a few mixed greens, and leftover fish or meat from the night before.
      • Creative Wraps: Often, he wraps this mix in nori seaweed or a Siete wrap, for a convenient and tasty meal.
      • Superfood Drink: On the side, Ben enjoys bone broth from Kettle & Fire or a superfood drink, such as green juice from Organifi, to boost his nutrient intake.

      This lunch routine is a key part of Ben Greenfield’s schedule, ensuring he maintains high energy levels and optimal health throughout the day.

    • Ben Greenfield starting his afternoon biohacked nap

      02:30 p.m.

      Post-Lunch BioHacked Nap

      Ben Greenfield’s post-lunch nap routine is a science honed over years of practice, allowing him to fall asleep within minutes and wake up completely refreshed.

      • Napping Setup: Ben unfolds and plugs in the Biomat on the floor of his office, bedroom, living room, or wherever he plans on napping.
      • Napping Apps: He uses the Brain.FM napping app or sets the SleepStream app to “Power Nap” binaural beats mode with “Sleepstream Mix” as white noise in the background. Headphones are essential for this to work properly, and Ben typically uses his standard white Apple iPhone headphones or SleepPhones.
      • Sleep Mask: Ben puts on the SleepMaster wraparound sleep mask, which covers both his eyes and ears, creating an ideal environment for napping.

      This structured routine ensures that Ben Greenfield’s daily schedule includes a restorative and refreshing post-lunch nap.

    • Ben Greenfield regaining energy

      03:00 p.m.

      Regaining Energy

      To maintain high energy levels throughout the day, Ben Greenfield adds various exciting practices into his daily routine. These activities help him regain focus and vitality, allowing him to tackle the rest of his schedule with more energy.

      • Cold Plunge: One of Ben’s favorite methods to boost energy is a cold plunge. This invigorating practice helps wake up his body and mind, providing a fresh burst of energy.
      • Tibetan Longevity Exercises: As part of the Ben Greenfield fitness schedule, he often performs Tibetan longevity exercises, which are designed to enhance vitality and overall well-being. These exercises are an integral part of his fitness routine.
      • Biocharger Session: Another key part of his routine is a Biocharger session. This innovative device uses a combination of light, frequencies, and harmonics to optimize his body’s energy levels and recovery.

      These energy-boosting activities are crucial components of Ben Greenfield’s daily habits, ensuring he stays productive and energetic throughout the day.

    • Ben Greenfield using a laptop

      03:30-05:30 p.m.

      Late Afternoon Work Routine

      In the late afternoon, he shifts his focus from proactive to reactive work. This time is dedicated to managing and responding, ensuring he stays on top of his responsibilities and communication.

      • Reactive Work Mode: Unlike the morning, which is reserved for proactive tasks like creating and making, Ben uses the late afternoon for reactive work. This includes taking phone calls, responding to emails, and handling other managerial tasks.
      • Administrative Tasks: He takes this time to pay bills, open mail, and packages, and manage any administrative duties that need attention.
      • Social Media and Communication: He checks and responds to blog comments, emails, and social media messages on platforms like Facebook, Twitter, and Instagram.
      • Balancing Roles: This routine helps him balance his roles as a creator and a manager, ensuring that both proactive and reactive tasks get the attention they need.

      This structured approach is a key part of Ben Greenfield’s routine, allowing him to maintain productivity and stay organized.

    • Ben Greenfield playing tennis

      05:30 p.m.

      Family Activities

      Ben Greenfield’s late afternoon routine is a blend of fitness and family time, making the most of his day while staying active and connected with his loved ones.

      • Active Play: As part of the Ben Greenfield fitness routine, he enjoys activities such as tennis, pickleball, walking, or hiking. Sometimes he includes his family in these activities, or if necessary, he handles work calls while engaging in these exercises on his own.
      • Family Workouts: When his kids return from school, Ben dives into playful yet effective bodyweight workouts. These include backward and forward crabwalks with a kid riding on his waist, overhead child presses with squats, bear crawls, pushups, and crocodile crawls—all with a kid on his back. He finishes with arm curls, holding a kid upside down by their legs.
      • Pool Workout: Ben’s pool workouts are equally fun and challenging, involving underwater swims, doggy paddles, pool pullouts, and treading water, all with a kid on his back.
      • Kids’ Mini-Workout: Ben incorporates a kid-friendly version of his workout, including hill sprints while wearing a weighted vest, barbell squats and deadlifts, Onnit kettlebell swings, and burpees. The kids participate in easier versions of these exercises. They also join him for the first 10 minutes of his 30-minute infrared sauna session.

      These activities ensure Ben Greenfield’s daily routine is filled with both fitness and family bonding.

    • Ben Greenfield preparing dinner

      07:00 p.m.

      Book Review And Dinner Preparations

      In the evening, Ben Greenfield’s daily routine includes quality family time, focusing on education, dinner preparation, and bonding.

      • Book Review: Ben gathers his family for a book review, guiding his sons through a new chapter of a book each day. This activity promotes learning and discussion within the family.
      • Dinner Preparation: The whole family participates in preparing dinner together. This shared activity not only ensures a healthy meal but also builds teamwork and togetherness.
      • Pre-Dinner Song: Before sitting down to eat, the family sings a pre-dinner song. This ritual adds a joyful element to their mealtime routine.
      • Family Prayer: The dinner preparation concludes with a family prayer, reinforcing their spiritual connection and gratitude.

      These evening habits are a core part of Ben Greenfield’s daily habits, creating a harmonious and fulfilling family life.

    • Ben Greenfield eating dinner

      07:30-08:15 p.m.

      Dinner

      Dinner time in the Greenfield household is a lively and joyful part of Ben Greenfield’s daily routine. It’s filled with games, conversations, and laughter, making it a cherished family tradition.

      • Dinner Games and Conversation: The family engages in various dinner games, promoting interaction and fun. These games often lead to interesting conversations and lots of laughter, making dinner an enjoyable and bonding experience.
      • Healthy and Delicious Meal: Dinner typically includes a good vegetable or salad, meat, sweet potatoes, roasted carrots, or beets. This balanced meal ensures everyone gets the nutrients they need.
      • Healthy Dessert: For dessert, Ben’s family enjoys healthy options such as homemade ice cream, dark chocolate mixed with yogurt, or some frozen blueberries and dark chocolate. These treats are both nutritious and satisfying.

      This part of Ben Greenfield’s daily schedule is not just about eating; it’s about spending quality time together and creating lasting memories.

    • Ben Greenfield holding a guitar

      07:30-08:15 p.m.

      Wind Down Routine

      As the day comes to a close, his family engages in a relaxing and enjoyable wind-down routine. This time is dedicated to tidying up, playing music, and occasionally enjoying some outdoor fun.

      • Kitchen Cleanup: After dinner, the family works together to clean up the kitchen. This shared responsibility helps instill a sense of teamwork and keeps their living space organized.
      • Guitar Practice: Ben and his family spend some time practicing the guitar, adding a musical touch to their evening. This practice not only enhances their musical skills but also provides a relaxing and creative outlet.
      • Post-Dinner Yard Games: Occasionally, the family heads outside for yard games like cornhole and bocce ball. These activities are a fun way to enjoy each other’s company and get a little more physical activity before bedtime.

      This wind-down routine is an important part of Ben Greenfield’s daily schedule, promoting relaxation and family bonding.

    • Ben Greenfield starting his evening prayers

      07:30-08:15 p.m.

      Bedtime Story And Prayer With Kids

      In the evening, Ben Greenfield’s daily routine includes a calming and nurturing bedtime ritual with his kids. This special time focuses on spirituality, storytelling, and bonding.

      • Evening Meditation: Ben begins with an evening meditation using the Spiritual Disciplines Journal. This practice helps center and calm the family, setting a peaceful tone for bedtime.
      • Bedtime Story: Each night, Ben reads a bedtime story to his kids. This not only creates a love for reading but also builds a cherished moment of connection and relaxation.
      • Family Prayer: The day ends with a family prayer, reinforcing their spiritual connection and expressing gratitude.

      Ben Greenfield’s bedtime routine combines meditation, storytelling, and prayer to create a nurturing and calming end to the day. These evening habits support his family’s spiritual and emotional well-being, ensuring a restful night and a strong family bond.

    • Ben Greenfield reading a book at night

      07:30-08:15 p.m.

      Casual Reading

      As part of the Ben Greenfield routine, he winds down with a relaxing and intimate evening of casual reading, often accompanied by snuggling with his wife, Jessa.

      • Evening Reading: Ben dedicates this time to casual reading, selecting books that interest him and help him relax. This habit is a great way for him to wind down and prepare for a good night’s sleep.
      • Snuggling with Jessa: Alongside his reading, Ben enjoys snuggling with his wife, Jessa. This time together strengthens their bond and provides a comforting end to the day.

      Ben Greenfield’s casual reading routine, combined with quality time with his wife, is a cherished part of his evening. This habit not only supports his mental relaxation but also reinforces his relationship.

    • Ben Greenfield starting his sleep routine

      07:30-08:15 p.m.

      Sleep Routine

      Ben Greenfield’s sleep routine is a carefully crafted process designed to ensure he gets the best rest possible. His evening habits focus on creating an optimal sleep environment and winding down his body and mind.

      • Evening Prayer: Ben and his wife, Jessa, end the day with a final evening prayer, reinforcing their spiritual connection and gratitude.
      • Lighting: Only halogen and incandescent bulbs are used, avoiding dimmers due to high EMF.
      • DeltaSleeper Device: Ben attaches the SR1 PEMF DeltaSleeper device to his collarbone and turns it on to promote deep sleep.
      • Travel and Jetlag: If he has been traveling or is jetlagged, he turns on the Earthpulse or lays on the Biomat for added recovery.
      • Temperature Control: He sets the ChiliPad to 60 degrees and the room temperature to 66-67 degrees for optimal sleep conditions.
      • Blackout Curtains: Ben closes the blackout curtains to ensure a dark sleeping environment.
      • Muscle Care: He rubs down any sore muscles or tight spots with Ancient Mineral’s magnesium lotion for relaxation.
      • Lavender Oil: A few drops of essential lavender oil are sprinkled on his pillow to promote relaxation.
      • Sleep Mask: Ben puts on his wraparound Sleepmaster sleep mask to block out any remaining light.
      • Sleep Apps: He uses the Sleepstream app in “Deep Sleep” mode or plays a Brain.FM sleep track through his SleepPhones to enhance sleep quality.

      This structured routine is a vital part of Ben Greenfield’s daily schedule, ensuring he achieves deep and restorative sleep every night.

Back

AG1 vs. Top Green Powders

Boost Your Wellness with the Right Green Powder Drink

Green powders are quickly becoming a favorite choice among health-conscious consumers looking for dietary supplements. These powders are made from a blend of dried and powdered plants, including vegetables and herbs. They're packed with vitamins, minerals, and antioxidants, and are often taken to boost energy, support digestion, and enhance overall health.

Optimized For:

  • Energy
  • Nutrition
  • Supplement
  • Wellness
  • Published: December 26, 2024
  • Last Updated: February 19, 2025
    • A girl holding a green powder supplement bottle

      Green Supplement Powder Overview

      AG1

      • Best Overall Supplement
      • Price: $79
      • Quantity: 12.7oz
      • Product Description: AG1 is an all-in-one green powder supplement that combines vitamins, minerals, and superfoods. Designed to boost energy, immunity, and digestion, AG1 is perfect for comprehensive daily nutritional support.

      Live it Up Super Greens

      • Best Organic Green Supplement Powder
      • Price: $59.99, $39.99 with a monthly subscription
      • Quantity: 8.50oz
      • Product Description: Live it Up Super Greens features over 20 plant-based superfoods, enhancing daily nutrition without artificial additives. It supports digestion, immune health, and energy levels, making it ideal for vegans and health enthusiasts.

      Naked Super Greens Powder

      • Premium Green Powder
      • Price: $31.99, $25.59 with subscription
      • Quantity: 8.6oz
      • Product Description: Naked Super Greens Powder offers a clean blend of organic vegetables, grasses, and adaptogens, with no additives or sweeteners. It’s focused on detox, stress reduction, and supporting gut and immune health, suitable for those with a busy lifestyle.

      Tropeaka Superfood Greens + D

      • Best Tropical Green Supplement Powder
      • Price: $37, $31.45 with subscription
      • Quantity: 7oz
      • Product Description: Tropeaka Superfood Greens + D enriches your diet with alkaline superfoods and natural vitamin D. It enhances energy, immune health, and supports bone strength with a tropical taste, great for those leading an active lifestyle.

      Transparent Labs Prebiotic Greens

      • Best Fiber-Based Supplement
      • Price: $45, $41.39 with subscription
      • Quantity: 16.48oz
      • Product Description: Transparent Labs Prebiotic Greens enhances gut health with a fiber-rich formula of organic greens, probiotics, and enzymes, making it easy to support daily nutrition and digestion in a simple scoop.

      Amazing Grass Greens Blend

      • The Perfect Matcha-Alternative
      • Price: $26.14
      • Quantity: 8.5oz
      • Product Description: Amazing Grass Greens Blend offers a tasty daily boost with farm-fresh greens and superfoods, providing essential nutrients without added sugar and mimicking a delicious latte flavor.

      Super Greens Powder by Nested Naturals

      • The Best Digestive Green Powder
      • Price: $29.99
      • Quantity: 8.5oz
      • Product Description: Super Greens Powder by Nested Naturals focuses on digestive health with a blend of organic greens and digestive aids, available in various flavors to enhance your meals.

      Sakara Protein + Greens Super Powder

      • Best Protein-Filled Green Supplement Powder
      • Price: $45
      • Quantity: 10 servings
      • Product Description: Sakara Protein + Greens Super Powder combines 12 grams of plant protein with greens and algae to support muscle growth and energy, perfect for those seeking a protein-packed start to their day.
    • Tim Ferriss drinking AG1

      The Best Overall Green Powder—AG1

      AG1 is renowned for being a top-tier green supplement powder that supports comprehensive body health with just a single scoop daily. Designed to streamline your health routine, AG1 replaces the need for multiple supplements by filling nutritional gaps with its all-inclusive formula.

      • All-in-One Supplement: AG1 serves as a multivitamin, and multimineral, simplifying your daily health routine.
      • Comprehensive Nutrient Blend: Includes a variety of essential nutrients like stress adaptogens, prebiotics, probiotics, antioxidants, superfoods, functional mushrooms, and digestive enzymes.
      • Taste Optimized: Carefully flavored with natural pineapple and vanilla, without the use of artificial sweeteners, offering a refreshing taste.
      • Daily Foundation Nutrition: A single tasty scoop helps fulfill your foundational health needs, promoting overall well-being.
      • Easy to Prepare: Simply mix one scoop of AG1 in 8 oz of water, shake it up, and enjoy the pleasant flavor that makes your daily green supplement something to look forward to.

      “I take it in the mornings to ensure optimal performance. It just covers all the bases, if I can’t get what I need through whole food meals throughout the rest of the day.”
      Tim Ferriss

    • Andrew Huberman enjoying an AG1 drink

      Advantages Of Using AG1 For Your Daily Routine

      AG1 is a standout choice for enhancing your daily health routine, offering comprehensive benefits in just one scoop. Choosing AG1 as your go-to supplement simplifies and boosts your health routine by delivering key nutrients.

      • Gut Health: Enhances nutrient absorption and regularity with a mix of prebiotics, probiotics, and digestive enzymes.
      • Focus & Energy: Combines adaptogens and minerals to sharpen focus and sustain energy levels throughout the day.
      • Stress & Mood Balance: Utilizes adaptogens and essential nutrients to help stabilize mood and manage stress effectively.
      • Immune Defense: Packed with essential nutrients that strengthen the immune system, keeping you healthy and resilient.

      “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.”
      Andrew Huberman 

      Want to learn more about Andrew Huberman’s daily routine and the supplements he takes? Check out his daily routine here.

    • A girl making a green powder drink using Live It Up Super Greens

      The Most Organic Green Powder—Live it Up Super Greens

      Choosing Live it Up Super Greens means opting for a green drink that not only meets your daily nutritional requirements but does so through all-natural, plant-based ingredients. This green powder supplement is ideal for anyone seeking a pure, effective way to enhance their health routine.

      • Rich in Superfoods: Contains over 20 natural superfoods to boost your nutritional intake.
      • Digestive Health: Includes probiotics and digestive enzymes that promote healthy digestion.
      • Immune Support: Ingredients support a healthy immune system. Check out their full ingredient list here.
      • Energy Levels: Helps maintain balanced energy throughout the day without caffeine or added sugars.
      • Plant-Based Ingredients: Suitable for vegetarians, and anyone else looking to add a nutritious boost to their diet.
      • All-Natural: Free from artificial colors, flavors, and sweetener ingredients.
      • Simple Usage: Just one scoop a day fulfills daily nutrition needs.
      • Customer Satisfaction: Comes with a 30-day money-back guarantee and free shipping when purchased directly from Live It Up.
    • A guy drinking a Naked Super Greens powder drink

      Premium Green Powder—Naked Super Greens Powder

      Naked Super Greens Powder is your premium choice for daily nutrition. This green superfood powder is crafted to enhance your health with a powerful blend of organic vegetables and natural adaptogens.

      • Organic Blend: Contains six types of organic vegetables and grasses, ensuring you receive wholesome nutrients in every scoop.
      • Gut and Immune Support: Fortified with organic prebiotics and probiotics to promote a healthy gut and strengthen immune function.
      • Stress Reduction: Includes adaptogens like ashwagandha and panax ginseng, which help manage stress and support adrenal health.
      • Detoxification: Daily consumption helps support your body’s natural detox processes.
      • Natural Ingredients: Free from additives and artificial sweeteners, focusing on your health.
      • Convenient Nutrition: Offers more than two servings of vegetables per scoop, making it easy to maintain your green intake.
      • Inflammatory Control: Rich in greens known to regulate inflammation and promote overall wellness.
    • A guy preparing a Naked Super Greens Powder drink

      Different Ways To Use Naked Super Greens Powder

      Naked Super Greens Powder is a versatile green supplement that can be incorporated into various parts of your daily diet to boost your nutrient intake.

      • Morning Routine: Kickstart your day by adding a scoop to your morning smoothie. It’s best used first thing in the morning to energize your day.
      • Enhance Meals: Mix into your baking recipes or sprinkle over meals to fortify your food with extra greens without altering the flavor.
      • Hydration Boost: Blend one scoop with 8oz of water or your favorite beverage. For a taste twist, add fruits or vegetables.
      • Protein-Packed Shakes: Combine with Naked Whey protein for a nutrient-rich shake that supports muscle gain and overall health.
      • Snack Time: Ideal for a mid-morning or afternoon boost, mix it into a shake between meals to sustain your energy levels.
    • A girl holding a glass with a Tropeaka Superfood Green + D drink

      Tropical And Tasty Green Powder—Tropeaka Superfood Greens + D

      Tropeaka Superfood Greens + D offers a vibrant fusion of health and flavor, making it an exceptional choice among green powder drinks. The added benefits of Vitamin D and a high health rating make it a reliable and effective addition to your daily health routine.

      • Rich Nutrient Profile: Contains 12 alkaline superfoods, providing a broad spectrum of nutrients.
      • Vitamin D Boost: Each serving delivers 50% of the Recommended Daily Intake (RDI) of vitamin D.
      • Health Rating: Proudly holds a full 5-star health rating under an Australian Government initiative.
      • Tropical Flavor: Naturally sweetened for a delicious tropical taste.
      • Supports Cleansing: High in chlorophyll, helping to purify and cleanse the body.
      • Immune and Digestive Health: Supports a robust immune system and promotes healthy digestion and elimination.
      • Energy and Stamina: Helps to boost energy levels and enhance stamina for daily activities.
      • Bone and Dental Health: Contributes to the maintenance of healthy bones and teeth.
      • Amino Acids and Phytonutrients: Includes a complete range of essential amino acids and valuable phytonutrients.
      • Allergen-Free: Organically grown and free from major allergens, suitable for various dietary needs.
      • Convenience: Quick and easy to take, fitting seamlessly into busy lifestyles.
      • Customer Confidence: Offers a 30-day money-back guarantee and free shipping in the US and Canada, ensuring satisfaction and accessibility.
    • A guy holding a Transparent Labs Prebiotic Greens bottle

      The Top Green Powder With Fiber—Transparent Labs Prebiotic Greens

      Transparent Labs Prebiotic Greens stand out as a leading fiber-rich green powder drink designed to enhance your digestive health and overall wellness.

      • Nutrient-Rich Ingredients: Features Organic Spirulina, Organic Chlorella, and a blend of fibrous ingredients like Jerusalem Artichoke Fiber, Acacia Fiber, Chicory Root and Green Banana Flour.
      • Supports Digestive Health: The high fiber content promotes healthy gut flora and improves digestion.
      • Boosts Immune System: Packed with nutrients that help strengthen the immune system.
      • Detoxification: Aids in the natural detoxification process of the body.
      • Protein Source: Spirulina and chlorella provide a good source of plant-based protein.
      • Simple to Use: Mix one scoop with 8 ounces of water, juice, or your favorite beverage, up to three times a day or as advised by your physician.

      Transparent Labs Prebiotic Greens has a comprehensive blend of organic ingredients that makes it a top contender for the best green powder drink with fiber on the market.

    • A girl holding an Amazing Grass Green Blend drink

      The Sweetest And The Perfect Matcha-Alternative—Amazing Grass Greens Blend

      Amazing Grass Greens Blend offers a unique twist on green powder drinks, combining nutrient-rich superfoods with a delicious, latte-like flavor that serves as a perfect matcha-alternative.

      • Nutrient-Dense Blend: Combines alkalizing farm-fresh greens with wholesome fruits and veggies plus superfoods for overall health.
      • Plant-Based and Gluten-Free: Ideal for those following plant-based and gluten-free diets.
      • No Added Sugar: Maintains natural sweetness without added sugars.
      • Rich in Vitamins: Contains essential vitamins such as Vitamin C and K to support your health.
      • Coffee Shop Flavor: Offers a latte-like taste, making it a delightful daily drink.
      • Smooth Texture Tips: For best results, blend with a blender or use an automatic whisk to eliminate any clumps and achieve a smooth texture.
      • Comprehensive Health Benefits: Supports energy levels, detoxification, and immune health with ingredients like spirulina, alfalfa, barley and wheatgrass.

      If you’re looking for a green powder drink that not only supports your health but also satisfies your taste buds, Amazing Grass Greens Blend is an excellent choice. It’s a tasty, plant-based supplement that provides a substantial nutritional boost without the added sugar, making it a top contender for individuals who need a matcha-alternative in their daily routine.

    • A girl holding a bowl of Super Greens Powder by Nested Naturals

      The Top Green Powder For Digestion— Super Greens Powder by Nested Naturals

      Super Greens Powder by Nested Naturals is an exceptional choice for those seeking digestive support from their green powder drink. This green powder blend is crafted to improve gut health and enhance daily nutrition.

      • Comprehensive Organic Blend: Features organic greens, dairy-free probiotics, fiber, and digestive enzymes.
      • Supports Gut Health: Enhances gut health by improving digestion and decreasing bloating.
      • Versatile Flavors: Available in multiple flavors like Calm, Chocolate, Original, Energy, and Berry Immunity.
      • Natural Sweetness: Lightly sweetened with monk fruit extract, adding a hint of flavor without extra calories.
      • 100% Organic and Vegan: Made with non-GMO ingredients, suitable for vegans and those who prefer organic supplements.
      • Flexible Usage: Easy to mix with water for a quick drink or blend into your morning smoothie or juice for added nutritional value.
    • A guy holding a Sakara Protein + Greens Super Powder pouch

      Best Protein-Based Green Blend—Sakara Protein + Greens Super Powder

      Sakara Protein + Greens Super Powder is the ideal green powder for those looking to combine robust nutrition with effective muscle support.

      • Rich in Plant Protein: Each serving delivers 12 grams of complete plant protein to support lean muscle growth.
      • Alkalizing Greens: Includes a blend of alkalizing greens to enhance your body’s pH levels.
      • Detoxifying Algae: Contains detoxifying algae that help cleanse your system.
      • Promotes Fullness: Known to increase satiation, making it perfect for a fulfilling breakfast.
      • Energy Boosting: Helps increase your energy levels throughout the day.
      • Sweet and Creamy Flavor: Sweetened with organic coconut sugar, organic vanilla powder, and stevia, offering a creamy and delicious taste.
      • Versatile Use: Blend one serving into your smoothie or add it to baking recipes for nutritional enhancement.
      • Daily Use Recommended: For optimal results, use daily as part of your nutritional regimen.

      For those seeking a protein-rich green powder, Sakara Protein + Greens Super Powder is the top choice. Its unique blend of plant protein, super greens, and detoxifying algae supports muscle growth and boosts energy levels.

    • A girl making a green powder smoothie

      Using Green Powders in Your Daily Routine

      Integrating green powders into your daily schedule can be a simple yet effective way to enhance your nutritional intake and support your overall well-being.

      • Mix with Water: The simplest way to enjoy green powder is to mix it with a glass of water. This method quickly integrates green supplements into your routine.
      • Blend into Smoothies: Add green powder to your favorite smoothie recipes. This can mask the earthy taste of the powder and is perfect for those who like a nutritious start to their day.
      • Stir into Juices: Combine green powder with fresh fruit or vegetable juices for an extra nutrient kick.
      • Sprinkle over Meals: Some people sprinkle a little green powder over their meals, such as on salads or soups, to effortlessly add more nutrients to their diet.
      • Pre-Workout Boost: Take a green powder drink before your workout for an added energy boost.
      • Post-Meal Supplement: Having a green powder drink after meals can aid digestion and ensure you’re getting your daily dose of greens.

      Adding a green powder supplement to your daily routine can be a great step towards better health. Whether you choose AG1, Live it Up Super Greens, Naked Super Greens Powder, or Tropeaka Superfood Greens + D, each offers a blend of green superfoods that can help fill the nutritional gaps in your diet.

Back

Mark Wahlberg’s Workout Schedule

Building Muscle the Right Way

Mark Wahlberg, a Hollywood actor and producer, is well-known for his impressive physical transformation and commitment to fitness. With a successful career that spans decades, he’s managed to maintain a rigorous workout schedule that keeps him in peak condition for his action-packed roles. Mark Wahlberg's workout routine includes an early start, intense training, and a strict diet that supports his goals.

Optimized For:

  • Energy
  • Fitness
  • Wellness
  • Workout
  • Published: November 26, 2024
  • Last Updated: February 18, 2025
    • Mark Wahlberg focusing on his warmup

      Daily Warmup Exercises

      The Mark Wahlberg workout routine begins around 5:00 AM with a 95-minute session to kick off his day. However, before diving into the main workout, he prioritizes warming up to prevent injuries and prepare his body. His warmup routine not only gets the blood flowing but also improves posture and mobility. He uses BStrong blood flow restriction bands, which help build muscle strength without needing heavy weights.

      • Resistance band overhead hold: Engages the core and shoulders, helping to improve overall stability.
      • Hip bridges with resistance band pull-aparts: Strengthens the hips and upper body, focusing on both mobility and muscle activation.
      • Pushups to mountain climbers: A combination that works the chest, shoulders, and core, getting the body ready for the main workout.
      • VersaClimber: This cardio exercise boosts heart rate while engaging various muscle groups for a full-body warmup.

      To enhance your warmup routine, consider using foldable gym mats like those from Sunny Health & Fitness. These mats can provide added comfort and stability, perfect for home workouts or traveling to the gym.

      His focus on warmups ensures his body is primed for an intense workout. Following a similar approach can help you get more out of your workout routine while staying injury-free.

    • Mark Wahlberg sitting on a gym mat

      Monday And Friday Morning Workout

      Mark Wahlberg’s workout plan for Monday and Friday mornings focuses on building strength in his chest and arms. His routine includes a variety of compound exercises with 4 sets of 8 to 12 reps that help improve muscle mass and tone. This structured approach ensures that he targets key muscle groups while keeping his workouts effective and challenging.

      • Flat bench press with dumbbell chest fly: Targets the chest muscles for both strength and size.
      • Front shoulder raise and incline bench press: Works the shoulders and upper chest to build definition.
      • Side shoulder raises with decline bench press: Focuses on the shoulders and lower chest for balance and strength.
      • Shoulder military press with standing shoulder press: Engages the shoulders for a complete upper-body workout.
      • Parallel bar dips with cable triceps pushdowns: These compound movements focus on the triceps for muscle building.
      • Overhead triceps extension with lying triceps extension: Targets the triceps to finish the workout with full engagement.

      This combination of exercises is a key part of the Mark Wahlberg workout program. It keeps his chest and arms toned and strong while fitting into his regular workout schedule. Following a similar workout scheudle can help you achieve your fitness goals.

    • Mark Wahlberg standing in a gym

      Monday And Friday Afternoon Workout

      Mark Wahlberg’s afternoon workout focuses on abs, stretching, and cardio. His approach to core exercises is efficient and straightforward, performing one set of 15 reps for each movement. These exercises help strengthen his core, improve flexibility, and keep his cardiovascular system active.

      • McGill curl-ups: Strengthen the core while minimizing strain on the lower back.
      • Bicycle crunches: Target the obliques and abs for a more defined core.
      • Side crunches: Focus on the obliques, enhancing core stability.
      • Hip ups: Engage the lower abs and hip flexors for improved strength.
      • Medicine ball twists: Add rotational movement to work the core muscles deeply.

      This routine is a vital part of the Mark Wahlberg workout plan, keeping his core strong and helping him maintain flexibility and endurance.

    • Mark Wahlberg focusing on back exercises on Tuesday and Saturday

      Tuesday and Saturday Morning Workout

      Mark Wahlberg’s workout routine for Tuesdays and Saturdays focuses on strengthening his legs and back. He performs 4 sets of 8 to 12 reps for each exercise, ensuring balanced development in both muscle groups. This routine helps him build strength, stability, and endurance.

      • Front squats with split squats: Targets the quadriceps and helps build leg strength and balance.
      • Leg press with jump squats: Works the lower body muscles while adding an explosive element to engage the core and legs.
      • Barbell deadlift with alternating leg curls: Strengthens the hamstrings and back for improved stability and power.
      • Push-ups with dumbbell rows: Focuses on the upper body, working the chest, arms, and back simultaneously.
      • Lat pull downs with seated pulley rows: Targets the back muscles to improve posture and upper-body strength.
      • Walking lunges with calf raises: Engages the legs and calves for a full lower-body workout.

      This combination of leg and back exercises is an important part of the Mark Wahlberg workout program. It provides a solid foundation for strength and keeps his workout schedule balanced and effective.

    • Mark Wahlberg focusing on cardio

      Tuesday and Saturday Afternoon Workout

      Mark Wahlberg’s Tuesday and Saturday afternoon sessions are focused on stretching, biceps work, and cardio. He incorporates a mix of exercises that engage the biceps and promote flexibility and endurance. For his bicep exercises, Mark performs 3 sets of 8, 6, and 10 repetitions for each movement, ensuring a thorough and effective workout.

      • Ramp warm-up & TRX work: Prepares the body for exercise by stretching and activating muscles, reducing the risk of injury.
      • Seated bicep curls: Strengthens the arms and isolates the bicep muscles.
      • Dumbbell bicep curls: Adds variety to the routine while targeting the biceps from a different angle.
      • Barbell bicep curls: A classic movement that helps build size and strength in the biceps.
      • Machine bicep curls: Ensures controlled motion and constant tension on the biceps.
      • EZ bar curls: Reduces strain on the wrists while effectively working the biceps.
      • Preacher curls: Provides extra isolation to the biceps, improving muscle definition.

      This combination of stretching, bicep-focused exercises, and cardio helps round out the Mark Wahlberg workout routine, keeping his muscles toned while promoting flexibility and endurance.

    • Mark Wahlberg drinking water

      Wednesday—Rest Day

      Mark Wahlberg typically takes Wednesdays off from intense exercise, dedicating this day to recovery and overall well-being. In his workout routine, he emphasizes the importance of rest for both physical and mental health. On his rest days, Wahlberg spends time with family and focuses on maintaining his body through various recovery techniques.

      • Stretching and muscle recovery: He incorporates stretching and uses a Theragun to aid in muscle recovery.
      • Light cardio or sauna sessions: Occasionally, Wahlberg will do light cardio or spend time in the sauna to promote relaxation and help his muscles recover.
      • Nutrition, sleep, and hydration: He prioritizes good nutrition, quality sleep, and staying hydrated to ensure his body is ready for the intense workout schedule ahead. If you want to keep yourself hydrated during your workout routine, consider investing in top-quality HydroFlask.

      In the Mark Wahlberg workout routine, rest days are just as important as the workout itself. They help his body recover, maintain his fitness level, and prepare for the next day’s challenging session.

    • Mark Wahlberg starting his Thursday morning workout

      Thursday Morning Full Body Workout

      Mark Wahlberg’s Thursday morning workout is designed to hit the entire body, using a combination of circuits and a finisher to target major muscle groups. This full-body approach helps keep him in top shape while building strength and endurance.

      Morning Circuit One

      Wahlberg kicks off his full-body workout with a circuit of 4 rounds, performing 1 set of 8 reps for each exercise:

      • Barbell deadlift: A classic lift that strengthens the legs and lower back.
      • Push press: Engages the shoulders and arms, adding upper-body strength.
      • Power clean: A total-body movement that develops explosive power.
      • Clean and press: Builds both upper and lower body strength through compound movement.
      • Hang snatch: Targets the upper body while improving coordination and strength.

      Morning Circuit Two

      The second circuit focuses on a mix of lower and upper body movements, also performed for 4 rounds with 1 set of 8 reps per exercise:

      • Split squat: Strengthens the legs and improves balance.
      • Barbell bench press: Works the chest and arms for upper-body strength.
      • Inverted rows: Targets the back and helps with posture and upper-body strength.
      • Barbell deadlift: Once again incorporated to reinforce lower back and leg strength.

      Morning Finisher

      To wrap up the workout, Wahlberg includes a finisher with 2 to 3 sets of 6 to 8 reps per exercise, focusing on isolated muscle groups:

      • Cable bicep curls: Engages the arms, helping build bicep strength.
      • Seated chest press: Focuses on the chest muscles for added definition.
      • Seated side lateral raises: Targets the shoulders to improve upper-body shape.
      • Triceps press-down: Works the triceps for arm strength and definition.
      • Leg press: Completes the routine by targeting the legs for muscle growth.

      This full-body workout is a key part of the Mark Wahlberg workout regimen, helping him stay strong and fit with a well-rounded approach to strength training. The combination of circuits and a finisher ensures a complete workout that keeps him ready for the next challenge.

    • Mark Wahlberg focusing on his workout routine

      Thursday Afternoon Workout

      For his Thursday afternoon workout routine, he performs one set of 15 reps for each core exercise, keeping the movements simple and effective.

      • McGill curl-ups: Strengthens the core while minimizing lower back strain.
      • Bicycle crunches: Targets the abs and obliques for better definition.
      • Side crunches: Focuses on the obliques to improve core stability.
      • Hip ups: Engages the lower abs and hip flexors for added strength.
      • Medicine ball twists: Adds a rotational movement to work the entire core.
      • Cardio: Finishes with 30 minutes of elliptical or treadmill to improve cardiovascular endurance.

      This combination of core exercises and cardio plays an important role in the Mark Wahlberg workout plan, ensuring that he stays fit, flexible, and strong while maintaining a well-balanced routine.

    • Mark Wahlberg relaxing in a chair

      Sunday—Rest Day

      Mark Wahlberg typically takes Sundays off to focus on recovery and family time. Just like his Wednesday rest days, Sundays are all about relaxation, recharging, and preparing for the week ahead. Wahlberg often uses this time to practice his faith, stay mentally grounded, and enjoy quality time with his loved ones.

      • Family time: Sundays are reserved for spending time with his family, making it a priority in his weekly routine.
      • Mental preparation: He takes this day to mentally prepare for the upcoming week, ensuring he’s focused and ready for his busy schedule.
      • Faith and reflection: Wahlberg uses Sundays to practice his faith, which plays a significant role in his life and overall wellness.

      This combination of core exercises and cardio plays an important role in the Mark Wahlberg workout plan, ensuring that he stays fit, flexible, and strong while maintaining a well-balanced routine.

    • Mark Wahlberg starting his F45 workout program

      The Mark Wahlberg Workout 45

      Mark Wahlberg’s workout routine doesn’t stop at the gym. He’s a fan of F45, a functional fitness program designed for 45-minute sessions that focus on both fat loss and lean muscle gain. Wahlberg often participates in F45 classes, showing that even with a busy schedule, there’s always time to work toward your fitness goals. His involvement in these classes encourages others to find a balance between exercise and daily life.

      • 45-minute sessions: Each class lasts for 45 minutes, combining different functional moves to target fat loss and build lean muscle.
      • Global consistency: No matter where you are, every F45 studio worldwide follows the same daily class, making it easy to maintain your workout routine.
      • Cardio and strength: F45 alternates between cardio-based HIIT, strength training, or a mix of both, ensuring a well-rounded workout.
      • Simple and effective: F45 provides an excellent way to stay active daily without overcomplicating your workout plan.

      If you’re looking for a fitness program that matches Mark Wahlberg’s workout regimen, F45 is a great option to consider. It’s accessible, straightforward, and offers a challenge that fits into your daily routine.

Back

The Perfect Sleep Routine

Practical tips for a restful night, every night.

Creating an optimal bedtime routine is one of the easiest and most effective ways to improve the quality of your sleep and ensure you wake up feeling refreshed and energized. A well-structured sleep routine helps your body wind down, signaling that it’s time for rest. You can improve how quickly you fall asleep and the overall restfulness of your night by following a consistent bedtime schedule and focusing on healthy habits. Let’s analyse how you can create a routine that works for you and improves your sleep schedule.

Optimized For:

  • Recovery
  • Rest
  • Sleep
  • Wellness
  • Published: November 26, 2024
  • Last Updated: January 21, 2025
    • A girl with an alarm clock

      Fix A Bedtime

      Creating a fixed bedtime routine is a simple way to improve your sleep quality and overall well-being. Your body can better align with its natural rhythms by setting a consistent sleep schedule, making it easier to fall asleep and wake up feeling energized.

      • Bedtime routine consistency: Consistency in your sleep schedule helps your brain naturally recognize when it’s time to sleep, making it easier to fall asleep and wake up feeling refreshed.
      • Choosing your bedtime: Decide on a bedtime and wake-up time that fits your daily schedule, ensuring you get 7-9 hours of sleep each night. Stick to this schedule every day, including weekends, to maintain a consistent sleep routine. Consider using the Philips SmartSleep Wake-Up Light, which gradually lights up to simulate a natural sunrise.
      • Reminder for bedtime: If needed, set a reminder alarm to signal when it’s time to start winding down for bed, helping you maintain a regular bedtime routine. The Fitbit Versa 3 can be a helpful tool, offering bedtime reminders and sleep tracking to ensure you stay on schedule.
      • Reinforcing your sleep-wake cycle: A consistent bedtime routine reinforces your body’s natural sleep-wake cycle, promoting better sleep quality and making it easier to fall asleep each night. Adding a white noise machine like the LectroFan High Fidelity White Noise Machine can help create a soothing environment that encourages deep sleep.
    • A guy using a phone with a red light filter

      Put Away The Electronics

      Reducing screen time before bed is an essential part of establishing a healthy sleep routine. While it might be tempting to relax with your favorite show or scroll through social media, electronic devices can significantly disrupt your sleep.

      • Blue light and its impact on sleep: Devices like smartphones, computers, and televisions emit blue light, which tricks your brain into thinking it’s still daytime. This disrupts your sleep routine by decreasing melatonin production, making it harder to fall asleep.
      • Minimizing evening electronics use: To maintain a consistent sleep routine, it’s best to put away electronics as you begin your bedtime routine. Try to avoid using them in the evening to prevent disruptions to your sleep schedule.
      • Using red-light filters: If you must use your phone or other devices in the evening, enable the red-light filter well in advance of your bedtime routine. This helps reduce the effects of blue light, making it easier to stick to your optimal sleep schedule.
      • Creating a screen-free bedtime routine: Rather than relying on screens, incorporate calming activities into your bedtime routine like reading a book or practicing mindfulness. An e-reader with a built-in red-light filter, like the Kindle Paperwhite, is a great alternative if you enjoy reading before sleep.
      • Fostering a sleep-friendly environment: Keeping your sleeping area free from electronic distractions is vital for maintaining a good sleep routine. Consider using an alarm clock with a red-light setting instead of your smartphone to wake up.

      Implementing these practices as part of your sleep routine can help you establish a healthy bedtime schedule, ensuring that you wake up feeling refreshed and ready for the day ahead.

    • A girl meditating at night

      Start Meditating

      Focusing on meditation during your bedtime routine can be a game-changer for improving your sleep quality. Much like yoga, regular meditation practice helps calm the mind and body, making it easier to stay asleep.

      • Meditation and sleep quality: Regular meditation practice, particularly mindfulness meditation, can significantly improve your sleep routine. It teaches you to accept your thoughts and manage emotions without judgment, reducing the anxiety that often accompanies bedtime.
      • Mindfulness meditation practice: Practicing mindfulness meditation is simple. Close your eyes, focus on your breathing, and allow yourself to observe your thoughts and feelings without trying to change them.
      • Using meditation apps: To get started with meditation, consider using a meditation app like Headspace, which offers guided sessions tailored to improving sleep. These sessions can be a valuable addition to your bedtime routine, helping you establish healthy bedtime habits and enhance your sleep hygiene practices.
      • Create a comfortable space for meditation: Having a dedicated space for meditation can make it easier to incorporate this practice into your sleep routine. Consider using a top-quality yoga mat for comfort during your meditation sessions. A comfortable mat can help you relax and focus, making your evening routine more effective.

      For those interested in starting a meditation practice, check out our top-class Daily Meditation Routine article, which offers a comprehensive guide to integrating meditation into your daily life, along with product recommendations to support your practice.

    • A guy drinking herbal tea before sleeping

      Eat And Drink Healthy Items Before Sleeping

      The foods and drinks you consume before bed can greatly influence the quality of your sleep. While heavy meals and alcohol can lead to sleep disturbances, going to bed hungry isn’t the solution either. Striking the right balance with a light snack or a cup of non-caffeinated herbal tea can help you unwind and get ready for a peaceful night’s sleep.

      • Skip heavy meals and alcohol before bed: Consuming a large meal or drinking alcohol before going to sleep can cause discomfort, indigestion, and frequent trips to the bathroom, all of which can disrupt your sleep routine.
      • Curb hunger with a light snack: An empty stomach at bedtime can be just as disruptive as overeating. A small snack like almonds or a banana, can help settle your stomach and make it easier to drift off to sleep. Consider Nature’s Bakery Fig Bars as a good option for a bedtime snack, providing a satisfying mix of carbs and fiber.
      • Opt for non-caffeinated herbal teas: Sipping on non-caffeinated tea in the evening can be a comforting part of your sleep routine. Herbal teas like chamomile are known for their calming effects and can help you relax. The Traditional Medicinals Nighty Night Tea is a great choice for promoting relaxation and a good night’s sleep.

      Adding a light, healthy snack or a cup of non-caffeinated tea to your evening routine can help you achieve better sleep by soothing your stomach and calming your mind.  You can maintain a consistent sleep routine and enhance the quality of your sleep by choosing more sleep-friendly options.

    • A girl writing a journal

      Start Journaling

      Journaling can be a powerful addition to your bedtime routine, helping you process your thoughts and emotions before sleep. You can clear your mind and prepare yourself for a restful night by taking a few moments to write down your thoughts.

      • Journaling as a nighttime ritual: Journaling in the evening can help you sort through your thoughts and feelings, making it easier to relax. This practice can help create a consistent sleep routine by allowing you to let go of any lingering stress or anxiety from the day.
      • Simple journaling tips: If the idea of journaling feels overwhelming, start small. Consider writing a simple to-do list for the next day or jotting down three things you’re grateful for. This can still provide the mental clarity needed to improve your bedtime routine. The Leuchtturm1917 Hardcover Notebook is a great choice for a journaling notebook, offering a high-quality and comfortable writing experience.
      • Creating a peaceful journaling environment: Make journaling a soothing part of your sleep routine by setting up a calm environment. Use a comfortable pen like the Uni-Ball Jetstream Retractable Ball Point Pen and light a candle or diffuse essential oils to create a relaxing atmosphere.

      If you’re thinking about starting a journaling practice, be sure to explore our Journaling article. It provides valuable tips and product recommendations to guide you, whether you’re just beginning or seeking to enhance your existing routine.

    • A guy holding sleep supplements

      Take Sleep Supplements

      Incorporating sleep supplements into your bedtime routine can be an effective way to support your natural sleep-wake cycle and enhance your overall sleep quality. These supplements are designed to help your body relax, making it easier to fall asleep.

      • Supporting your sleep-wake cycle: Sleep supplements are formulated to nurture your body’s natural rhythms, helping you maintain a consistent sleep schedule. These supplements can make it easier to establish a good sleep routine bysupporting the optimal functioning of your nervous system
      • Magnesium L-Threonate benefits: Magnesium L-Threonate, a key ingredient in many sleep supplements, helps prime your body for sleep. It not only promotes relaxation but also supports cognitive function, which is essential for a restful night’s sleep.
      • Apigenin for relaxation: Apigenin, a bioflavonoid found in sleep supplements, plays a crucial role in helping your body transition into sleep. Its calming effects make it a valuable component of any bedtime routine.
      • L-Theanine for a peaceful mind: L-Theanine is another powerful ingredient that promotes relaxation, helping to quiet the mind and prepare you for sleep. This amino acid is particularly effective when combined with other sleep-promoting nutrients.
      • Recommended sleep supplement: The Momentous Sleep supplement is an excellent choice for enhancing your sleep routine. It’s recommended to take one pack 30 minutes before bedtime to support a healthy sleep schedule and promote deep, restorative sleep.

      Sleep supplements from Momentous can be a powerful tool in creating a consistent and effective sleep routine. Incorporating the right supplements into your bedtime routine, along with other healthy sleep habits, can make a significant difference in your overall sleep quality.

    • A guy listening to music before sleeping

      Tune In To Music

      Listening to music can be an excellent way to enhance your sleep routine. Whether you prefer classical, jazz, or ambient sounds, incorporating calming audio into your bedtime schedule can help you relax and prepare for a good night’s sleep.

      • Music as a relaxation tool: Music has the ability to calm your mind and shift your focus away from daily stressors and anxiety. The genre of music isn’t as important as how it makes you feel. Choose tracks that help you create a peaceful atmosphere before bed. A pair of comfortable sleep headphones like the AcousticSheep SleepPhones can make this part of your sleep routine even more enjoyable.
      • Using ambient sounds and noise for better sleep: Other audio options like ambient sounds or white noise, can also be beneficial. Consider using a LectroFan White Noise Machine to create a steady soundscape that promotes deeper sleep.
      • Customizing your audio environment: Tailor your bedtime routine by experimenting with different types of sounds and music to see what works best for you.

      Tuning in to calming music or ambient sounds before bed can be a key component of your sleep routine. You can enhance relaxation, establish a consistent sleep routine, and ultimately enjoy better, more restorative sleep by using these audio tools into your bedtime schedule.

    • A girl reading a book at night for her optimal bedtime routine

      Read a Good Book

      Reading before bed can be a calming and effective way to wind down, making it easier to fall asleep and maintain a consistent sleep routine. The right book can help you relax, clear your mind, and prepare for a restful night.

      • The Power of Now: This book by Eckhart Tolle encourages mindfulness and presence, making it an ideal read to help you relax at the end of the day. It’s a great choice for calming your mind and easing into a good sleep routine.
      • Nothing Much Happens: Written by Kathryn Nicolai, this collection of gentle, soothing stories is specifically designed to help you relax and fall asleep. It’s perfect for those nights when you need a little extra help drifting off. Consider using a Kindle Paperwhite for a comfortable reading experience before bed.
      • A First Time for Everything: This memoir by Dan Santat offers light-hearted and engaging stories that can transport you away from your worries, helping you to settle into your sleep routine.
      • Stolen Focus: Why You Can’t Pay Attention: Johann Hari’s exploration of attention and focus can help shift your thoughts away from daily stressors, providing an intriguing yet relaxing way to end your day. This book can be a part of your bedtime schedule, helping to promote a calm mind before sleep.
      • The Nightingale: Kristin Hannah’s novel is a captivating read that can immerse you in a different world, helping to distract your mind from the stresses of the day. A compelling story like this can be a great tool to help you wind down and prepare for a good night’s sleep.

      Whether you choose a thought-provoking book or a soothing collection of stories, the act of reading can help you establish healthy sleep habits and maintain a consistent bedtime schedule.

    • A guy taking a bath at night

      End the Day with a Bath

      A warm bath can be a soothing addition to your bedtime routine, helping your body prepare for a restful night’s sleep.

      • Melatonin and body temperature regulation: As part of your sleep-wake cycle, your body begins producing melatonin in the evening, signaling that it’s time to wind down. Taking a warm bath can help facilitate these natural changes.
      • Warm bath benefits: A warm bath taken about an hour before bedtime can raise your body temperature, and as you cool down afterward, it triggers a feeling of drowsiness. This rapid temperature change mimics the natural cooling process your body undergoes before sleep, making it easier to relax and fall asleep.
      • Timing your bath for optimal sleep: To make the most of this effect, plan to take your bath at least sixty minutes before you intend to go to bed. This timing allows your body to cool down sufficiently, aligning with your optimal sleep schedule. Consider using a product like Dr. Teal’s Lavender Epsom Salt Soaking Solution in your bath to enhance relaxation.
      • Incorporating a bath into your bedtime routine: Making a bath a regular part of your evening routine can contribute to a consistent sleep schedule. The soothing nature of a bath can help create a sleep-friendly environment.
      • Enhance relaxation with bath products: To further improve your sleep routine, try adding calming bath products like Spa Luxetique Foaming Bath. This can help create a tranquil atmosphere, easing your transition into a good sleep routine.

      Ending your day with a warm bath can be a simple yet effective way to enhance your sleep hygiene practices. A consistent bath routine can help you establish healthy bedtime habits, contributing to a more restful sleep.

Back

Joe Rogan’s Supplement Routine

His Favorites for Building Strength and Endurance

Joe Rogan is well-known for his focus on health and fitness, and his supplement routine plays a big part in supporting his active lifestyle. From brain boosters to memory enhancers, Joe Rogan takes a variety of supplements to keep his mind and body sharp. This article will provide a clear overview of Joe Rogan's supplements, including his go-to choices for brain health and overall wellness.

Optimized For:

  • Health
  • Performance
  • Supplement
  • Wellness
  • Published: November 25, 2024
  • Last Updated: April 29, 2025
    • Joe Rogan with his top supplements

      Top 5 Supplements Joe Rogan Uses

      • AG1:Packed with vitamins, minerals, and probiotics, AG1 helps support energy, digestion, and immunity—all in one scoop.
      • Creatine: A must-have for strength and endurance, creatine fuels your muscles and brain for peak performance.
      • NMN: Want more energy and better aging? NMN helps boost NAD+ levels, keeping your cells young and active.
      • Quercetin: This powerful antioxidant fights inflammation and supports immunity, making it a go-to for daily wellness.
      • Resveratrol:Known as the anti-aging secret, resveratrol supports heart health and longevity.
    • Joe Rogan sitting on a table with a green smoothie made using AG1

      AG1

      Joe Rogan begins each day with AG1, mixing one scoop of this nutrient-packed powder with water to create a morning drink that supports his overall wellness. AG1, a popular choice in the Joe Rogan supplements list, combines essential vitamins, minerals, and other key nutrients to provide a solid foundation for his daily routine.

      • Daily Routine: Each morning, Rogan takes AG1, ensuring he gets a wide range of nutrients in one convenient scoop.
      • Comprehensive Support: AG1 is designed to support energy, immunity, digestion, and overall vitality, giving Rogan a well-rounded start to his day.
      • Balanced Nutrition: With a blend of greens, probiotics, vitamins, and minerals, AG1 provides foundational nutrition that aligns with Rogan’s health-focused lifestyle.
    • Joe Rogan holding a creatine supplement bottle

      Creatine

      Joe Rogan has frequently discussed creatine on his podcast, highlighting research that suggests it not only supports muscle growth but also enhances cognitive function, especially when the body is fatigued.

      • Cognitive Benefits: Creatine may improve brain function, particularly in situations where energy levels are low, making it more than just a muscle-building supplement.
      • Endorsed by Joe Rogan: He actively uses creatine and has spoken about its wide-ranging benefits on his podcast, reinforcing its place in his daily supplement routine.
      • Muscle Hydration and Growth: Creatine increases water retention in muscle cells, giving them a fuller, larger appearance while also supporting strength and endurance.
      • Safety and Effectiveness: According to him, creatine is one of the safest supplements available, making it a reliable addition to any fitness or wellness routine.

    • Joe Rogan holding a Vitamin D supplement bottle

      Vitamin D

      Joe Rogan includes Vitamin D3 in his daily supplement routine, emphasizing its importance for overall health. Despite spending ample time outdoors, Rogan maintains his vitamin D intake, recognizing that many individuals don’t get enough of this crucial vitamin from food or sunlight.

      • Daily Dosage: Rogan takes Vitamin D daily, which he considers a foundational part of his wellness regimen.
      • Widespread Deficiency: Vitamin D deficiency is common, largely because it’s primarily obtained through sunlight and is scarce in foods. Fortunately, regular supplementation can help achieve optimal levels.
      • Impact on Health: Vitamin D plays a significant role in reducing inflammation, boosting serotonin production, supporting brain function, and lowering risks associated with aging, cancer, and depression.
      • Why Joe Rogan Supplements with Vitamin D: Although he spends plenty of time outdoors running hills and playing with his dog, Rogan supplements with Vitamin D to ensure his levels remain optimal, especially for brain health and longevity.

      Maintaining consistent vitamin D levels can be a powerful addition to any health routine, as demonstrated by Rogan’s continued commitment to it.

    • Joe Rogan sitting on a table with Resveratrol pills

      Resveratrol

      Joe Rogan has recently added Resveratrol to his daily routine, taking it each morning to boost his energy levels and enhance his overall well-being. Resveratrol is commonly known for its potential in supporting longevity and cellular health, making it a popular choice in the Joe Rogan supplements list.

      • Daily Intake: He takes Resveratrol every morning, stating that it provides him with a noticeable boost in energy and leaves him feeling great throughout the day.
      • Benefits of Resveratrol: Known to activate sirtuin genes, Resveratrol plays a role in promoting cellular health, supporting energy levels, and potentially aiding in longevity.
      • Why Joe Rogan Uses Resveratrol: He values Resveratrol for its energizing effects and its potential support for long-term health, making it a valuable addition to his routine.

      Adding Resveratrol to your routine, as Rogan has, may provide a boost in daily energy and support a proactive approach to health.

    • Joe Rogan holding a NMN supplement pill

      NMN

      In addition to Resveratrol, Joe Rogan includes NMN in his morning routine, a powerful combination that he says gives him a noticeable boost in energy and helps him feel great. NMN has gained popularity in the wellness world, particularly for its role in supporting cellular health and longevity.

      • Daily Routine: Rogan takes NMN alongside Resveratrol every morning, finding that this combination contributes to sustained energy throughout the day.
      • How NMN Works: NMN helps to increase NAD+ levels in the body, a coenzyme vital for cellular energy production and repair. By boosting NAD+ levels, NMN supports the proper functioning of sirtuins, proteins that play a role in aging and cellular health.
      • Why Joe Rogan Uses NMN: Rogan values NMN for its energizing effects and its ability to support cellular vitality, making it a key part of his daily supplement list.

      Adding NMN to a morning routine, as Rogan has, may offer a natural boost in energy and contribute to long-term cellular wellness.

    • Joe Rogan sitting on a table with an Omega-3 fish oil bottle

      Omega-3 Fish Oil

      Joe Rogan has highlighted the importance of Omega-3 fish oil in his routine, taking 3 tablespoons of Carlson’s Super Omega-3 fish oil daily. This supplement is known for its benefits to heart health, brain function, and joint and muscle recovery, making it a valuable addition to the Joe Rogan supplements list.

      • Daily Dosage: Rogan opts for 3 tablespoons of liquid Omega-3 each day, emphasizing its importance for a balanced, health-focused lifestyle.
      • Health Benefits: Omega-3s support cardiovascular health, enhance cognitive function, and aid in recovery for muscles and joints, contributing to overall wellness.
      • Why Joe Rogan Takes Omega-3: Given its well-rounded benefits, Omega-3 fish oil fits naturally into Rogan’s supplement routine, supporting both his physical performance and brain health.
      • Alternative Option: A top-of-the-line Omega-3 supplement sourced from anchovies, sardines, and mackerel, can provide a potent 1600mg of EPA and DHA in a 1:1 ratio without the fishy aftertaste, making it a convenient and high-quality choice for individuals who want to energize their daily routine.

      Adding Omega-3 fish oil to your routine, as Rogan has, can be a smart way to support heart, brain, and joint health naturally.

    • Joe Rogan drinking a protein shake

      Protein

      Protein is an essential part of Joe Rogan’s diet, supporting muscle recovery and overall performance. He relies on Onnit Protein Bites for a quick and convenient source of protein to fuel his body after workouts or throughout the day.

      • Onnit Protein Bites: Rogan enjoys these as a simple and effective way to boost his protein intake. They offer a convenient, on-the-go option for muscle recovery without the need for mixing powders or prepping meals.
      • Whey Protein : For those looking to increase protein intake, opting for a top-quality whey protein powder is an excellent idea. Free from gums, stabilizers, and refined sugars, it supports muscle growth, speeds up recovery, strengthens the immune system, and promotes overall well-being.
      • Plant-Based Protein: Built for high performers, plant protein provides 20g of clean, plant-based protein per serving. Using a blend of pea and rice proteins, it delivers a complete amino acid profile to fuel recovery and optimize performance. It is free from artificial additives and low in sugar, making it a clean, effective choice for those seeking a non-dairy protein source.

    • Joe Rogan with multi-vitamin pills

      Multi-Vitamin

      A solid multivitamin forms the core of Joe Rogan’s supplement stack, ensuring he consistently gets essential vitamins and minerals to fuel his active lifestyle. For years, he’s relied on Pure Encapsulations Athletic Pure Pack, which offers more than just basic vitamins.

      • Daily Essential: Rogan’s multivitamin is a daily non-negotiable, providing a foundation of nutrients to support his body’s needs.
      • Athletic Pure Pack: Each Pure Encapsulations Athletic Pure Pack includes a comprehensive blend of vitamins and minerals along with extras like creatine for muscle support, Coenzyme Q10 for energy, NAC (N-Acetyl Cysteine) for cellular health, alpha-ketoglutarate for metabolic support, and EGCG (a potent antioxidant from green tea extract).
      • Convenient Daily Packets: These packs come in easy-to-carry packets containing 9 capsules, making it simple for Rogan to get his complete daily dose on the go.
      • Preference for Powdered Vitamins: Joe Rogan prefers multivitamins in capsule form, as they allow for better absorption, making sure his body can make the most of the nutrients.
    • Joe Rogan with Quercetin pills on a table

      Quercetin

      Quercetin, a natural plant pigment, is a valuable part of Joe Rogan’s supplement routine. Found in various fruits, vegetables, and grains, Quercetin offers antioxidant, anti-inflammatory, and even antiviral benefits, making it a popular choice in the Joe Rogan supplements list.

      • What Is Quercetin? Quercetin is a flavonoid, a type of plant pigment that’s abundant in foods like apples, onions, berries, kale, tomatoes, and tea, known for its health-supporting properties.
      • Health Benefits: As an antioxidant, Quercetin helps neutralize free radicals in the body, potentially reducing inflammation and supporting immune health. It has also shown some antiviral effects, contributing to overall wellness.
      • Why Joe Rogan Takes Quercetin: Rogan includes Quercetin in his daily regimen to support his health and immune system, benefiting from its natural anti-inflammatory properties.

      Adding Quercetin into your daily routine, as Rogan does, can be a natural way to support overall health with added antioxidant protection.

    • Joe Rogan with Vitamin B supplements

      Vitamin B

      Joe Rogan prioritizes Vitamin B as an essential part of his supplement routine, recognizing its role in maintaining energy levels and brain function. Since these vitamins play a vital role in metabolism, nervous system health, and cognitive performance, they are a consistent part of the Joe Rogan supplement list.

      • Onnit Active B Complete: He takes this supplement to support energy production and overall vitality. It provides a full spectrum of B vitamins that help with metabolism, nervous system function, and sustained daily energy.
      • Brain Drive: As an alternative, this supplement delivers a well-rounded combination of B vitamins, acetyl-L-carnitine, bacopa monnieri, and tyrosine to promote neurotransmitter production, improve neural communication, and enhance mental clarity. It also supports blood flow and adrenal function, making it beneficial for those aiming to stay sharp and focused.

      Maintaining proper Vitamin B levels can make a noticeable difference in energy and cognitive function. Rogan’s use of B-complex supplements reflects his commitment to optimizing both physical and mental performance.

    • Joe Rogan with a Nootropic drink

      Nootropic Supplements

      Joe Rogan has a passion for nootropics—brain-boosting supplements that support memory, focus, and mental clarity. In his daily routine, he uses several nootropic products to help him stay sharp during podcasts, UFC commentary, and workouts. Here’s a look at the nootropic supplements that make up a key part of the Joe Rogan supplements list.

      • Onnit Alpha BRAIN: Rogan has used Alpha BRAIN consistently since 2010 to enhance his mental performance. Known for supporting memory, focus, and clarity, Alpha BRAIN has become his go-to supplement before podcasts, UFC fights, and stand-up sets. He reports that it makes recalling words and forming sentences noticeably easier.
      • Neuro Gum: Rogan’s latest nootropic favorite is Neuro Gum, a convenient chewing gum packed with nootropic ingredients. Each piece contains caffeine from green tea for energy, L-theanine for focus, Vitamin B6 for nerve function and mood, and Vitamin B12 for brain health and energy. He often chews two pieces at a time before performances or workouts, experiencing an immediate lift in energy, focus, and clarity without the jitters.
      • Nutrition53 Neuro1: Neuro1, a powdered drink mix, was Rogan’s introduction to the world of nootropics and sparked his enthusiasm for brain supplements. Designed to support memory, recall, focus, and concentration, Neuro1 remains a key part of his routine for mental sharpness.
      • TruBrain Nootropic Shots: TruBrain is a convenient 1oz liquid shot formulated to improve memory and boost mental output. These shots offer Rogan an easy, on-the-go option for nootropic support, especially when he needs an extra boost in focus and productivity.

      Adding nootropic supplements to a daily routine, like Joe Rogan, can support brain function and enhance mental clarity, making it easier to stay sharp and focused in any situation.

    • Joe Rogan holding a macular support formula

      Macular Support Formula

      Joe Rogan includes Macular Support Formula in his supplement routine to help counteract age-related vision loss, supporting eye health as he prioritizes long-term wellness. This supplement is formulated to protect and maintain vision, addressing the natural decline that can come with aging.

      • Why Joe Rogan Takes Macular Support Formula: Rogan is proactive about eye health, taking this supplement to help reduce the effects of age on his vision and maintain optimal eye function.
      • Benefits of Macular Support: Formulated with antioxidants and nutrients that promote healthy vision, this supplement supports the macula, the central part of the retina, which plays a vital role in clear, sharp sight.
      • Supporting Eye Health in the Long Run: As part of the Joe Rogan supplements list, the Macular Support Formula offers valuable nutrients aimed at protecting against age-related changes, helping to preserve Rogan’s eye health for years to come.

      Adding a high-quality macular support supplement to a daily routine, as Rogan has, can be a simple yet effective way to support long-term eye health.

    • Joe Rogan holding a supplement bottle

      Glucosamine Chondroitin & MSM

      Joe Rogan prioritizes joint health in his supplement routine, taking glucosamine chondroitin with MSM to protect his joints from the strain of regular exercise and aging. Given his active lifestyle, this supplement plays a key role in maintaining joint flexibility and reducing the wear and tear from repetitive movements.

      • Why Glucosamine and Chondroitin? These compounds naturally occur in cartilage, which gradually breaks down over time, particularly for individuals who repeatedly stress their joints through exercise or daily activities.
      • Extra Strength for Extra Support: Rogan opts for the Extra Strength version by 365 Everyday Value, aiming to keep his joints in top shape and support overall mobility.
      • Combining with MSM: MSM (Methylsulfonylmethane) is often paired with glucosamine and chondroitin to enhance joint support, providing additional anti-inflammatory benefits that are beneficial for active individuals like Rogan.
      • Preventing Joint Wear and Tear: With regular use, glucosamine chondroitin and MSM help Rogan manage the impact of his high-intensity routines, aiding in long-term joint health and comfort.

      Adding glucosamine chondroitin and MSM to a supplement routine can offer natural support for joint health, particularly valuable for those who lead an active lifestyle.

    • Joe Rogan with pre-workout supplements

      Pre-Workout Supplements

      Pre-workout supplements are a vital part of Joe Rogan’s routine, giving him the energy and endurance needed for his demanding fitness routines. Among the top picks in the Joe Rogan supplements list are Onnit’s Shroom Tech Sport and Alpha Brain Pre-Workout.

      • Onnit Shroom Tech Sport: Rogan’s preferred pre-workout, Shroom Tech Sport, combines natural ingredients like cordyceps, ashwagandha, green tea extract, and methyl B-12. This blend supports energy and endurance, helping him increase workout volume and improve aerobic performance.
      • Alpha Brain Pre-Workout: Another favorite, Alpha Brain Pre-Workout, uses caffeine as a stimulant, delivering 200 mg per dose to boost focus and energy. Rogan relies on this pre-workout for the mental and physical lift he needs before challenging sessions.

      By including top-of-the-line pre-workout supplements, you can keep yourself prepared for high-energy workouts and enhance your daily routine.

    • Joe Rogan with probiotic supplements

      Probiotics

      Joe Rogan is a firm believer in maintaining a healthy gut, understanding that digestion plays a key role in overall well-being. A balanced gut microbiome can aid digestion, support immunity, and help prevent inflammation. While Rogan’s diet already includes probiotic-rich foods like kimchi and kombucha, he also turns to probiotic supplements to further enhance his gut health.

      • Gut Health Benefits: A well-balanced gut microbiome helps digestion run smoothly and reduces inflammation, contributing to overall wellness.
      • Onnit Total Gut Health: He often includes this probiotic supplement in his routine to promote digestion and gut balance. It contains five key probiotic strains along with S. Boulardii, a gut-friendly yeast that helps new microorganisms thrive.
      • Digestive Effects: Fair warning—taking this supplement might have you visiting the bathroom like it’s your new favorite hangout spot. But hey, at least everything’s moving the way it should!

    • Joe Rogan taking supplements to improve his mood

      Mood & Stress Support

      Joe Rogan understands the importance of managing stress and maintaining a balanced mood, which is why he includes supplements in his routine to support relaxation and mental well-being. One of his go-to choices for stress relief and serotonin support is Onnit New MOOD.

      • Onnit New MOOD: He takes this supplement to help promote relaxation and support serotonin production, making it easier to unwind after a long day.
      • Stress Management: The ingredients in New MOOD work together to help ease stress, providing a natural way to support mental clarity and emotional balance.
      • Relaxation Benefits: Designed to be taken at the end of the day or whenever stress levels rise, New MOOD can help encourage a calm and relaxed state without feeling groggy.
      • Why Joe Rogan Uses It: With his demanding schedule, he prioritizes supplements that help him recover mentally and physically, making stress management an important part of his supplement routine.

    • Joe Rogan with supplements

      The Complete Joe Rogan Supplement List

       

Back

Dr. Peter Attia’s Supplement List

Daily Nutrients for a Healthy Lifestyle

Dr. Peter Attia, a physician focused on health and longevity, has crafted a supplement list designed to support his daily wellness. With a focus on optimizing energy, performance, and sleep, Dr. Attia uses various supplements in his daily routine to maintain overall well-being. This article will offer an easy-to-follow breakdown of Dr. Peter Attia's supplement routine, highlighting those products that support his sleep and overall health.

Optimized For:

  • Health
  • Nutrition
  • Performance
  • Supplements
  • Published: November 25, 2024
  • Last Updated: March 24, 2025
    • Peter Attia with his morning supplements

      Morning Supplements

      Dr. Peter Attia’s morning supplement routine is designed to support his overall health, cognitive function, and longevity. Here’s a breakdown of the supplements he takes in the morning:

      • SlowMag (Magnesium): Dr. Attia starts his day with 2 tablets of SlowMag, a magnesium supplement that supports muscle function, heart health, and overall well-being.
      • Curcumin Extract (Theracurmin): He takes 90-180 mg of curcumin extract, a potent anti-inflammatory, to support cognitive function and brain health.
      • Omega-3 Fish Oil: Dr. Attia includes 2 grams of omega-3 fish oil to support heart health, reduce inflammation, and maintain optimal brain function.
      • Vitamin D: He takes enough Vitamin D to maintain a blood level of 40-60 ng/ml of 25-hydroxy vitamin D. This helps support immune function, bone health, and mood regulation.
      • Magnesium Variants: Throughout the day, he alternates between different types of magnesium, including Magnesium Citrate and Carlson Mag Oxide, aiming for a total intake of up to 1 gram to support his overall health.
      • Baby Aspirin: Dr. Attia takes 1 baby aspirin as a preventive measure for heart health. If you’ve got a cardiovascular condition, we strictly recommend talking to your doctor before opting for any medicine or treatment.
      • Methylfolate and Methyl B-12: These supplements are essential for DNA repair, cardiovascular health, and cognitive function.
      • Vitamin B6: Helps with metabolism and the production of neurotransmitters, supporting brain health.

      These morning supplements form the foundation of Dr. Peter Attia’s supplement list, supporting both his physical and mental performance. By carefully selecting supplements based on his personal needs and goals, he ensures optimal health benefits throughout the day.

    • Peter Attia drinking a shake with AG1

      Green Powder Supplementation

      Dr. Peter Attia takes a thoughtful approach to green powder supplementation, carefully selecting what he includes in his routine. He avoids most multivitamins, as they often contain excessive and unnecessary ingredients. However, he makes an exception for AG1, a green powder that fits his needs.

      • Balanced Nutrient Support: Dr. Attia includes one scoop of AG1 in his daily routine. He finds this green powder beneficial because it provides a balanced mix of vitamins and minerals without overloading on unnecessary components.
      • Double Dosing for Intense Activities: On days when he’s doing something more physically demanding, like hunting or other high-energy activities, Dr. Attia increases his intake to two scoops per day for extra support.
      • Personal Investment: Dr. Attia has firsthand knowledge of how AG1 is made and processed, which adds to his confidence in the product. His investment in Athletic Greens, the company behind this green powder supplement, reflects his belief in its quality and effectiveness.

      Dr. Peter Attia supports his daily nutrient intake while avoiding the pitfalls of traditional multivitamins by adding AG1 into his supplement list. His green powder routine offers a simple yet effective way to maintain his health and energy levels throughout the day.

    • Peter Attia drinking a protein shake in the morning

      Protein Shake In The Morning

      Dr. Peter Attia starts his mornings with a nutritious protein shake that fuels his body for the day ahead. This shake is an essential part of the Peter Attia supplement routine, providing a quick and convenient source of protein and other nutrients.

      • Almond Milk Base: Dr. Attia uses 24 ounces of almond milk as the base for his protein shake, offering a dairy-free, low-calorie option.
      • 50 Grams of Protein: To meet his protein needs, Dr. Attia includes 50 grams of protein in his shake. A recommended option is the Plant Protein, which provides a high-quality, plant-based protein source. You can mix one scoop of this plant protein with 12 ounces of water or milk daily.
      • Frozen Fruit: For added flavor and nutrients, Dr. Attia blends in frozen fruit, providing natural sweetness and a boost of vitamins and fiber.

      This protein shake is a simple and effective way to kickstart Dr. Peter Attia’s day, ensuring he gets the necessary nutrients to support his active lifestyle. It’s an easy addition to anyone’s supplement list for those seeking to add more protein into their morning routine.

    • Peter Attia making the Peter Kaufman shake for lunch

      The Peter Kaufman Shake For Lunch

      Dr. Peter Attia’s lunchtime routine includes a nutrient-packed homemade shake called the “Peter Kaufman Shake.” This shake is designed to provide sustained energy and essential nutrients to keep him fueled throughout the day.

      • Two Liters of Super Starch Shake: Dr. Attia drinks two liters of this custom shake, which combines healthy fats, protein, and super starch for slow-digesting energy.
      • Heavy Cream and Zero-Sugar Almond Milk: The base of the shake is made from heavy cream and zero-sugar almond milk, providing a rich texture while keeping sugar intake low.
      • Chocolate Super Starch: A package of chocolate super starch adds a sustained source of carbohydrates that supports energy levels without spiking blood sugar.
      • Almond Butter: Two tablespoons of almond butter are included for healthy fats and a smooth, nutty flavor.
      • Whey Protein: Dr. Attia adds 20 grams of whey protein to the shake for an extra protein boost. A good option to consider is Grass-Fed Whey Protein Isolate Powder, a high-quality, clean protein source.
      • Frozen Strawberries: For natural sweetness and added fiber, frozen strawberries are blended into the shake, enhancing both flavor and nutritional value.

      The Peter Kaufman Shake is a convenient way for Dr. Peter Attia to pack a variety of nutrients into his lunch, supporting both his energy and protein needs. This shake can be a great addition to anyone’s supplement list, especially for those looking for a meal replacement that supports sustained energy and muscle recovery.

    • Peter Attia holding a sleep supplement pill

      Sleep Supplements

      Dr. Peter Attia supplement list includes a thoughtful blend of products for his nightly routine to support restful sleep and optimize recovery. His approach focuses on calming the mind and body, promoting deeper, more restorative sleep.

      • Glycine: Dr. Attia takes 2 grams of glycine before bed to help relax the nervous system and improve sleep quality.
      • Ashwagandha: This adaptogen, taken in a 600 mg dose before sleep, helps reduce stress and promote relaxation.
      • Magnesium L-Threonate: Magnesium L-Threonate, taken in capsule form, helps support cognitive function and enhance sleep by calming the mind.
      • Melatonin: To regulate his sleep-wake cycle, Dr. Attia uses a small dose of melatonin, typically between 2 to 5 mg, depending on his needs.
      • Phosphatidylserine: Dr. Attia includes 600 mg of phosphatidylserine in his nighttime routine to help manage cortisol levels and improve overall sleep quality.

      The Dr. Peter Attia supplement list offers an excellent strategy for anyone seeking to improve their sleep quality and recovery.

    • Peter Attia holding a supplement pill in an aeroplane

      Supplements For Jet Lag

      The Dr. Peter Attia supplement routine is ideal for managing jet lag, helping him adjust quickly to new time zones and maintain his productivity during travel. His approach focuses on minimizing the effects of jet lag while supporting wakefulness and sleep.

      • Phosphatidylserine (Jarrow PS100): Dr. Attia takes phosphatidylserine 30 minutes before boarding to help lower cortisol levels and prepare his body for sleep and stress management.
      • Kirk Parsley’s Sleep Remedy: To promote relaxation and prepare for rest at the appropriate time, Dr. Attia uses one capsule of Kirk Parsley’s Sleep Remedy.
      • Delaying Sleep Until Destination Time: A key part of Dr. Attia’s jet lag strategy is delaying sleep until it aligns with the destination city’s time zone, helping his body adjust more smoothly.
      • Modafinil: Dr. Attia takes 200 mg of Modafinil to support wakefulness when needed, ensuring he stays alert and focused after arriving at his destination. We recommend discussing with your doctor before opting for Modafinil to avoid health issues down the line.

      This supplement routine helps Dr. Peter Attia combat the effects of jet lag, allowing him to adjust his sleep-wake cycle efficiently.

Back

Jeff Bezos’ Daily Schedule

Habits that Fuel His Billion-Dollar Success

Jeff Bezos, the founder of Amazon and one of the world’s most successful entrepreneurs, follows a daily schedule that keeps him focused, productive, and balanced. Starting his day early, he makes time for important habits that support both his personal well-being and professional goals. His routine includes structured mornings, a clear fitness plan, and a focus on prioritizing high-impact tasks throughout the day. In this article, we’ll take a closer look at the details of the Jeff Bezos daily routine, from his morning practices to the habits that fuel his success.

Optimized For:

  • Focus
  • Leadership
  • Productivity
  • Success
  • Published: November 24, 2024
  • Last Updated: March 14, 2025
    • Jeff Bezos sitting in his bed in the morning

      6:30 a.m.

      Wakeup

      He begins each day with a calm, intentional wakeup routine. Rising early, he prioritizes time for himself, allowing for mental clarity before the demands of his schedule begin. This quiet start is key to setting a balanced tone for his day.

      • Early Start: He makes it a habit to wake up around 6:30 a.m., giving himself a head start before diving into work. This timing fits smoothly into his daily routine and supports a healthy sleep pattern.
      • No Alarm Needed: He wakes up naturally, without an alarm clock. This approach allows his body to follow its natural rhythm, which is part of his commitment to health and wellness in his routine.
      • Time for Himself: The first moments of his day are reserved for personal reflection. This quiet time helps him mentally prepare for a busy day ahead, making it an essential part of his daily habits.
      • Balance and Productivity: Waking up early gives him space to begin his day calmly, a habit he sees as important to balancing his schedule and maintaining a productive mindset.

      Jeff Bezos’ morning routine reflects his belief that a balanced and steady start each day is essential for a successful day ahead. His natural wakeup, personal reflection time, and early start lay the groundwork for a productive schedule.

    • The Jeff Bezos daily routine starting without any phone

      No Phone Routine

      He starts each morning without his phone, focusing on quiet time with his partner, Lauren Sánchez, before the day’s demands set in. This screen-free ritual helps him begin the day refreshed and focused.

      • Magic Moment: Bezos and Sánchez begin their mornings by talking and connecting without their phones. This time together strengthens their bond and creates a magic moment between them daily.
      • Energy and Focus Booster: By keeping his mornings phone-free, he avoids digital distractions. This slow start helps him preserve his energy and keeps his mind fresh for the day’s tasks.
      • Improved Decision-Making: The absence of phone clutter allows him to approach his daily schedule with a clear head, enhancing his decision-making abilities.
      • Alternative for Phone Users: If you find it hard to resist your phone in the morning, a short meditation through apps like Yoga Wake Up or Headspace can offer a calming start without social media clutter.

      Jeff Bezos’ daily habits show that keeping mornings simple and phone-free can create a refreshing start to the day. This focused approach in his routine helps him stay sharp, connected, and ready for success.

    • Jeff Bezos writing in a journal

      Journaling

      He includes journaling in his weekly routine, using it as a tool for mental clarity and focus before his day gains momentum.

      • Morning Reflection: He uses journaling to slow down, reflecting on his thoughts and ideas in the morning before his day picks up speed.
      • 2-3 Times a Week: Although not a daily habit, he finds value in incorporating journaling regularly, balancing consistency with flexibility.
      • Mental Clarity: Journaling helps him focus and mentally organize, which supports his approach to decision-making and planning for the day ahead.
      • Learn More About Journaling: If you’re interested in adopting a similar practice, consider checking out our journaling article for tips on building a simple, effective routine.

      Journaling in the morning gives Jeff Bezos a quiet start to his day, providing clarity and focus to enhance his daily schedule and productivity.

    • Jeff Bezos drinking his coffee as part of his morning routine

      Drinking Coffee

      He starts his morning with a warm cup of coffee, keeping things relaxed and simple.

      • Coffee in an Ember Mug: He drinks his coffee from a self-heating Ember mug, ensuring it stays at an ideal temperature throughout his morning.
      • Made by Himself or His Fiancée: The coffee is a shared effort—either Bezos or his fiancée makes it, depending on who rises first, adding a personal touch to his morning routine.
      • Alternate Choices: For those who prefer a different start, a cold AG1 shake or a warm cup of Matcha Green Tea can offer a refreshing, health-focused alternative to coffee.

      Jeff Bezos’ daily habits include this enjoyable coffee ritual, a simple yet meaningful start to his day that adds comfort and focus to his morning routine.

    • Jeff Bezos eating pancakes for breakfast

      Breakfast With Kids

      He values mornings spent with his kids, making breakfast a time for family connection and shared moments before school.

      • Family Time at Breakfast: He prioritizes quality time with his kids over breakfast, making it a key part of his daily routine.
      • Bold Breakfast Choices: He keeps his mornings exciting with unconventional dishes, like Mediterranean octopus with a poached egg, green garlic yogurt, bacon, and potatoes, bringing variety and flavor to his breakfast routine.
      • Homemade Pancakes Tradition: On Sundays, he often whips up homemade blueberry-chocolate chip pancakes, adding a personal touch that his family enjoys together.
      • Enhancing Breakfast with Yerba Mate: A cup of Yerba Mate can be a refreshing addition to breakfast, offering a natural boost to start the day with focus and energy.
    • Jeff Bezos cleaning dishes

      Household Chores

      In Jeff Bezos’ daily routine, household tasks play an important role. These small responsibilities allow him to spend time with family and focus on life outside of work.

      • Dish Duty: He often takes charge of washing the dishes, making it a part of his morning routine that keeps him grounded and connected.
      • Family Time Through Chores: By doing chores, he spends meaningful time with family, blending daily life with family responsibilities.
      • Work-Life Harmony: Rather than seeking a strict work-life balance, he believes in “work-life harmony,” where personal and professional lives support each other.

      Jeff Bezos’ routine shows that even small tasks like household chores can add value to the day, helping him stay connected to his family and find balance in his schedule.

      “In fact, if I’m happy at work, I’m better at home — a better husband and better father. And if I’m happy at home, I come into work more energized — a better employee and a better colleague.”
      Jeff Bezos   

    • Jeff Bezos reading a newspaper

      Reads Newspaper

      In the Jeff Bezos daily routine, mornings are kept free from work-related tasks, but he still makes time to read the newspaper, keeping up with current events in a relaxed setting.

      • Morning Reading Ritual: He enjoys starting his day by catching up on the news, a habit that aligns with his preference for a calm, work-free morning.
      • Owner of The Washington Post: As the owner of The Washington Post, he has a vested interest in news, but his reading routine remains leisurely and is part of his daily habits.
      • Do-Nothing Approach: This routine complements his “do-nothing” approach in the mornings, allowing him to ease into the day without jumping into work tasks.

      Jeff Bezos’ schedule reflects a balanced start, with his morning reading habit bringing a mix of information and relaxation into his daily routine.

      “I like to putter in the mornings.”
      Jeff Bezos   

    • Jeff Bezos standing in the gym to start his workout routine

      Workout

      Committed to long-term health, he hits the gym almost every day, working with his celebrity trainer, Wes Okerson, to keep his routine challenging and effective.

      • Regular Gym Sessions: He prioritizes nearly daily gym workouts, ensuring he maintains his strength and endurance as part of his long-term fitness routine.
      • Celebrity Trainer Guidance: With guidance from Wes Okerson, known for training stars like Tom Cruise and Gerard Butler, he benefits from expert techniques tailored to build strength without over-strain.
      • Strength and Cardio Mix: Bezos’ exercise routine includes strength training, low-impact cardio, and resistance exercises, keeping his fitness plan diverse and engaging.
      • High-Resistance Approach: Okerson’s method emphasizes low-impact, high-resistance workouts that incorporate resistance bands, weight training, and rowing machines.
      • Progressive Weight Lifting: After mastering each technique, he gradually increases his weights, allowing him to maximize muscle growth and endurance.

      If you’re aiming to enhance your home workouts with similar equipment, here are some great options:

      • Resistance Bands: Ideal for adding low-impact resistance and can be used for a variety of exercises.
      • Exercise Mats: Provide comfort and safety for floor exercises, essential for core workouts and stretches.
      • Treadmills: A staple for cardio and stamina building, bringing outdoor runs indoors.
      • Exercise Bikes: Low-impact and effective for endurance, simulating the benefits of biking from home.
      • Ellipticals: Perfect for full-body, joint-friendly workouts that combine cardio with resistance.

      Jeff Bezos’ exercise routine is a balanced mix of strength, cardio, and outdoor activities, designed to keep him active, healthy, and strong at any age. His approach to fitness reflects his dedication to health and success, making it a vital part of his daily schedule.

    • Jeff Bezos standing in a tennis court

      Outdoor Activities To Compliment His Workout

      Beyond the gym, he embraces a range of outdoor activities that bring excitement and variety to his daily routine. His adventurous pursuits offer a fresh way to stay active and explore new challenges.

      • Ocean Expedition: He once traveled to the bottom of the ocean to recover parts of Apollo 13, showing his passion for exploration and historical preservation.
      • Amazon Wind Turbine Climb: In one of his more daring feats, he climbed an Amazon wind turbine, adding a thrilling twist to his outdoor activities.
      • Outdoor Sports: To mix things up, he also enjoys outdoor sports like paddleboarding and rowing, adding variety and enjoyment to his exercise routine.
      • Dog Sledding Adventure: He has also tried dog sledding, which adds a unique form of endurance training while enjoying the beauty of the outdoors.
      • Space Travel with Blue Origin: He took his adventures to new heights, literally, by traveling to space on Blue Origin’s New Shepard rocket, adding a truly extraordinary experience to his list.
      • 50-Mile Horseback Ride: A horseback journey through West Texas saw him cover 50 miles, combining endurance with a love for nature.
      • Classic Outdoor Hobbies: He also enjoys more conventional activities, like kayaking and tennis, which offer balance to his high-intensity pursuits.

      Jeff Bezos’ routine of outdoor activities keeps him engaged, physically active, and ready for new experiences, adding a thrilling element to his fitness routine and daily schedule.

    • Jeff Bezos starting his morning work routine

      10:00 am

      Highly-Productive Morning Work Routine

      After completing his morning routine, he starts his workday with a clear mind and renewed energy. His focus is on tackling the most challenging tasks during his most productive hours.

      • High IQ Meetings at 10 a.m.: He schedules his most mentally demanding meetings around 10 a.m., the peak of his productivity.
      • Focus on Key Decisions: Rather than making frequent small decisions, he uses this time to concentrate on a few high-quality decisions that drive progress.
      • Prime Hours for Productivity: His peak working hours are between 10 a.m. and midday, a time he uses efficiently to maximize his daily schedule.
      • Document Review and Meetings: Bezos’ day includes reading important documents and participating in meetings, either in person or over Zoom, keeping him connected and informed.

      Jeff Bezos’ schedule prioritizes focused, high-impact work in the morning, helping him maintain productivity and make meaningful progress on his goals at Amazon, Blue Origin, and beyond.

    • Jeff Bezos in a meeting room

      Afternoon Work Routine

      After focusing on high-impact tasks in the morning, he spends his afternoons handling smaller meetings and staying connected with operations. This time allows him to shift gears and engage with employees across different levels.

      • Impromptu Discussions: He holds spontaneous meetings on the warehouse floor at least once a week, talking directly with managers and workers to stay grounded and connected.
      • Visiting Fulfillment Centers: When not in meetings, he may visit one of Amazon’s fulfillment centers, giving employees a chance to interact with him in person.
      • Demanding but Fair: Known for setting high standards, he values fairness and shows respect for employees’ insights and perspectives.
      • Pauses Big Choices for Next Day: By 5 p.m., he stops making key decisions, preferring to revisit important choices the next day when he’s refreshed.

      Jeff Bezos’ daily schedule highlights his balanced approach to leadership, combining big-picture planning with direct interaction and a focus on well-timed decision-making.

      “By 5 p.m., I’m like, ‘I can’t think about that today. Let’s try this again tomorrow at 10 a.m.”
      Jeff Bezos  

    • Closeup of supplement pills

      Supplements To Keep You Active

      Maintaining energy and focus throughout a hectic workday can be challenging, but the right supplements can help support mental clarity and physical endurance. These options are great for anyone looking to stay sharp and active, even during demanding schedules.

      • Omega-3: Known for its brain and heart health benefits, Omega-3 fatty acids support mental sharpness, reduce inflammation, and improve overall mood. They are a great addition for those aiming to maintain long-term cognitive and cardiovascular health.
      • Brain Drive: A nootropic supplement formulated to enhance focus, cognitive function, and memory retention. It can help keep your brain operating at its best, even during demanding mental tasks or late work hours.
      • Alpha GPC: This supplement is excellent for improving brain function, supporting memory, and maintaining focus. It’s particularly beneficial for those looking to stay alert and productive during mentally challenging tasks.
      • Tyrosine: This amino acid helps combat mental fatigue, supports dopamine production, and improves focus. It’s ideal for individuals who need to stay sharp during periods of stress or prolonged work sessions.
      • Creatine: While often associated with workouts, creatine is also a great supplement for cognitive enhancement. It boosts brain energy and supports overall stamina, making it helpful for both physical and mental activities.
      • NMN (Nicotinamide Mononucleotide): A precursor to NAD+, NMN enhances cellular energy production and promotes anti-aging benefits. It helps fight fatigue and keeps you feeling relaxed throughout the day.
      • Spearmidine: Designed for brain health, Spearmidine improves focus, attention span, and long-term cognitive function. It’s an excellent choice for supporting mental clarity and performance.

      Adding these supplements to your routine can help you maintain the energy and focus needed to tackle each day effectively. Whether you’re working on demanding projects or balancing a busy schedule like Jeff Bezos’ daily routine, these options can give you the boost you need.

    • Jeff Bezos at a business dinner

      Business Dinners

      After a productive day, he often wraps up with business dinners, which offer a chance to unwind, connect, and discuss ideas in a more relaxed setting. These dinners are sometimes adventurous, with Bezos known to enjoy unique and exotic dishes.

      • Exotic Food Choices: He doesn’t shy away from unusual dishes—he once tried iguana, making his business dinners as memorable as his daily routine.
      • Building Connections: These dinners serve as an opportunity to strengthen relationships with key business partners, collaborators, and friends.
      • Relaxed Yet Productive: While the setting is informal, he keeps discussions focused on meaningful ideas and strategic conversations.
      • Unconventional Culinary Taste: His adventurous spirit extends to food, making these dinners an exciting part of his schedule that reflects his curiosity and openness to new experiences.

      Jeff Bezos’ evening routine balances work with enjoyment, blending productive conversations with a sense of adventure at the dinner table.

    • Jeff Bezos sleeping in his bed

      09:30-10:30 p.m.

      Sleep

      Jeff Bezos places a high priority on getting a full night’s rest, making it an important part of his daily routine. Ensuring quality sleep allows him to approach each day with a refreshed mindset and positive energy.

      • Eight Hours of Sleep: He aims for a full eight hours each night, believing that this helps him feel energized and balanced.
      • Mood and Energy Boost: A full night’s sleep not only enhances his energy but also keeps his mood steady, supporting his busy schedule.
      • Adapting During Travel: When crossing time zones, he adjusts his sleep routine as best as he can, prioritizing rest whenever possible.
      • Enhancing Sleep with Supplements: Using a sleep supplement stack can be a great addition for anyone looking to improve their rest and make sleep a consistent part of their routine.

      Jeff Bezos’ commitment to quality sleep reflects his understanding of how essential rest is to maintaining energy, focus, and a positive outlook—key factors in his success-driven routine.