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20 Best Supplements for Football Players

Train Harder, Recover Smarter, Perform Better

Football is more than a talent; it relies on endurance, power, and staying focused on the match. Legends like Cristiano Ronaldo and Lionel Messi not only depend on hard training but also follow a solid nutrition plan that includes the right supplements to keep them at their best. We have outlined twenty top supplements that every footballer considers based on science, performance needs, and how these experts keep up with the game. Let’s take a look at the essential supplement guide, designed for the pitch. 

Optimized For:

  • Health
  • Supplements
  • Wellness
  • Published: June 2, 2025
  • Last Updated: June 2, 2025
    • Creatine Creatine

      Creatine

      Creatine is one of the top supplements for football players, and solid research supports its use. It can help you build explosive strength, recover quickly between plays, and fight off muscle fatigue when the game gets intense.

      • Increases phosphocreatine in muscles: This helps your body produce more ATP, making those high-energy sprints, jumps, and tackles feel easier.
      • Boosts power and strength: It’s excellent for those drills that require quick bursts of speed or power.
      • Reduces muscle fatigue and speeds up recovery: Creatine keeps you going strong during tough training sessions and multiple games in a row.
      • Supports lean muscle growth: This booster can improve your performance while keeping your body in shape for peak agility.

      If you want to hit harder and last longer during games, consider adding creatine to your supplement routine. It’s a favourite among athletes who want to perform at their best.

    • Caffeine Caffeine

      Caffeine  

      Keep your energy up from start to finish. It’s not just for waking you up; it can help you perform better. For football players, caffeine boosts your reaction time, keeps your mind sharp, and enables you to last longer in tough matches. 

      • Alert and quick: It helps you stay focused when making fast decisions and keeps up with the fast-paced action. 
      • Last longer and fight fatigue: The supplement gives you the push you need to keep going in the second half or during extra time. 
      • Boosts your energy and power: It gives you what you need to sprint, press, and shoot hard. 
      • Works well in small amounts before the game: A cup of coffee or a caffeine support product before the match can make a difference if taken at the right time. 

      Adding caffeine to your routine is wise if you want to be sharp and energised during the game.

    • Whey Protein Whey Protein

      Whey Protein

      Whey protein helps your muscles recover and grow so you can perform your best in every game. It’s a fast-acting protein that many football players swear by for building lean muscle.

      • Quick muscle recovery: Whey Protein delivers essential amino acids to your muscles, helping you bounce back from tough workouts and easing soreness.
      • Supports muscle growth: It gives you the building blocks to strengthen and improve your power on the field.
      • Easy to use: You can mix it into shakes or snacks, making post-workout nutrition a breeze.
      • Increases your protein intake: The supplement helps you hit your daily protein targets without feeling overly full, keeping your energy and stamina up.

      Adding whey protein to your recovery routine can speed up muscle repair and help you stay strong for your next training session or game.

    • Omega 3 Fatty Acids Omega 3 Fatty Acids

      Omega-3 Fatty Acids (EPA/DHA)

      Omega-3s are important fats found in fish oil that help keep your body in good shape. For football players, they help with joint movement, reduce soreness, and support long-term health.

      • Reduces inflammation after games: They can help lessen muscle soreness and stiffness in your joints, especially after tough workouts or hard tackles.
      • Supports heart and brain health: Omega-3 Fatty Acids help keep your heart healthy and boost your focus and decision-making during games.
      • Improves joint health and movement: These supplements help keep your joints lubricated, reducing wear and tear from running and turning on the field.
      • Speeds up recovery: They assist in healing so that you can recover faster between matches or training sessions.

      Taking omega-3 is a wise choice for football players who want to play well and avoid injuries throughout the season.

    • Vitamin D Vitamin D

      Vitamin D

      Vitamin D is often overlooked, but it’s super important for football players. It helps keep your muscles strong, supports your immune system, and is key for bone health. 

      • Strong bones: It helps your body absorb calcium, lowering the chances of fractures or injuries during tough games. 
      • Muscle function: Vitamin D boosts muscle power, coordination, and overall performance on the field. 
      • Immune system: It can lower the risk of getting sick, especially during busy training seasons. 
      • Fights fatigue: Low levels can lead to lower energy and motivation, especially in the winter with less sun

      Keeping your Vitamin D levels up can help you stay strong and ready for games all year long. 

    • Magnesium Magnesium

      Magnesium

      Magnesium (Magnesium Citrate, Magnesium Glycinate, Magnesium L-Threonate, Magnesium Oxide) is important for more than 300 reactions in the body, which makes it especially important for football players. It helps with muscle contractions, energy production, and keeping electrolytes balanced. 

      • Muscle function: It helps your muscles contract and relax, which can cut down on cramps during games. 
      • Energy metabolism: Magnesium helps turn food into energy, fueling you through the match. 
      • Recovery: It relaxes your nervous system, improves sleep quality, and helps your body recover after tough training. 
      • Reduces fatigue: This supplement helps manage cortisol levels, keeping you mentally focused during high-pressure moments. 

      Adding magnesium to your routine keeps your body working well on the field and off.

    • Branched-Chain Amino Acids Branched-Chain Amino Acids

      Branched-Chain Amino Acids (BCAAs)

      Work harder, recover quicker, and stay sharp on the field. BCAAs, leucine, isoleucine, and valine are essential amino acids your body doesn’t make by itself. They are crucial for football players when it comes to muscle recovery and staying mentally focused.

      • Improves focus: Helps you stay concentrated and quick on your feet during long matches.
      • Eases muscle soreness: Speeds recovery and minimises muscle breakdown after workouts or games.
      • Delay fatigue: Helps with stamina by lowering tryptophan levels that make you feel tired during play.
      • Supports muscle growth: Encourages protein production, aiding in strength and muscle gain.

      If you want to stay quick, strong, and focused on the field, BCAAs are a solid choice to include in your supplement routine.

    • Glucosamine Glucosamine

      Glucosamine   

      Glucosamine is a natural substance found in cartilage and is often taken to help with joint health, especially by athletes. Football players need their joints to move well, and this supplement can help protect them.  

      • Keeps your joints healthy: This aids in rebuilding cartilage and helps reduce wear and tear from tough training.  
      • Lowers injury chances: Helps with joint lubrication and cushioning, which can reduce sprains and strains.   
      • Helps with recovery: Glucosamine can ease joint pain and swelling after a tough match or a lot of running.  
      • Supports long-term movement: It’s great for football players looking to play longer without dealing with joint issues.  

      Glucosamine is a solid supplement for your joints, keeping you quick and pain-free every time you play.

    • L-Arginine L-Arginine

      L-Arginine

      L-arginine is an important amino acid that helps your body make nitric oxide. For football players, this means better oxygen flow to their muscles, which leads to improved stamina and faster recovery.

      • Boosts blood flow: It opens up blood vessels, allowing more oxygen and nutrients during tough games.
      • Benefits heart health: L-Arginine helps keep your heart working well during those long training sessions and matches.
      • Increases endurance: This supplement helps you push through fatigue, letting you keep going at full speed for longer.
      • Supports recovery: It speeds up muscle healing and helps your body absorb nutrients after the game.

      L-arginine helps football players with endurance and blood flow, keeping them strong from the start to the end of the match.

    • Beta-Alanine Beta-Alanine

      Beta-Alanine

      Beta-alanine is an amino acid that helps boost carnosine in your muscles. This can ease muscle fatigue, especially during intense activities.

      • Reduces muscle burn: It helps lessen your soreness during repeated sprints, jumps, and quick moves.
      • Boosts performance: Beta-Alanine helps you keep your energy up during fast drills and games.
      • Fights off fatigue: This support product can help you last longer, giving you an edge in tough matches.
      • Improves overall energy: It supports those quick bursts of energy that are key for tackling, shooting, and defending.

      Beta-alanine is worth considering if you want to push your training, recover faster, and play your best.

    • Electrolytes Electrolytes

      Electrolytes

      Staying hydrated is key, especially during a game. Football players sweat and lose important minerals, particularly in hot weather or long matches. That’s where electrolytes come in; they help keep your body balanced and functioning well.

      • Preventing dehydration: They replace the sodium, potassium, and magnesium you lose when you sweat a lot.
      • Helping your muscles: They make sure your muscles can contract properly, which is crucial for quick moves and strong plays.
      • Keeping nerves working: Nerves help communicate between the brain and body so that you can stay precise and in control.
      • Reducing cramps: They can help stop those painful cramps that can mess up your game.

      Electrolytes are vital for staying hydrated and performing well from start to finish.

    • Carbohydrate + Protein Blends Carbohydrate + Protein Blends

      Carbohydrate + Protein Blends

      Combining carbs with protein after your workout is a great way to help your body recover and get you ready for your next game.

      • Helps you recover: It replenishes your body’s energy stores and aids in repairing muscles after strenuous workouts.
      • Repair muscles: Protein helps fix the tiny tears in your muscles that happen during intense play.
      • Restores energy: Carbs give back the energy you need for sprints, tackles, and shots.
      • Improves your training: Faster recovery means you can keep getting better and be ready for the next challenge.

      A balanced carb-protein shake or snack after your match can give you an excellent advantage for quick recovery and maintaining your best performance.

    • Ashwagandha Ashwagandha

      Ashwagandha

      Ashwagandha is an herb that helps with stress relief and performance, making it an excellent choice for footballers who face many physical and mental demands.

      • Builds endurance: It helps your body handle stress and reduces fatigue during long training sessions or games.
      • Boosts oxygen delivery: Supports your heart and lungs, helping you keep your stamina up.
      • Enhances focus: Ashwagandha calms your mind when things get tough, which helps with quick decision-making and staying aware on the field.
      • Low cortisol levels: Helps reduce stress hormones that can mess with recovery and muscle growth.

      Ashwagandha is a natural way for footballers to stay calm, recover faster, and push their limits.

    • Glutamine Glutamine

      Glutamine

      Glutamine is a vital amino acid that helps with muscle recovery and keeps the immune system in check, especially during tough training or when playing back-to-back matches.

      • Muscle recovery: It aids in repairing damaged muscle tissue during heavy workouts and can ease soreness.
      • Immune support: Glutamine helps keep your immune system strong so you can stay active and avoid getting sick.
      • Gut health: Supports your digestive system, which helps with better nutrient absorption and energy levels.
      • Muscle preservation: It helps maintain muscle mass during long, intense training sessions or when you are cutting calories.

      Glutamine is necessary for football players who want to stay fit and recover quickly after tough practices and games.

    • Citrulline Malate Citrulline Malate

      Citrulline Malate

      If you want to keep your energy up until the end of the game, Citrulline Malate might be a good fit for you. It’s a popular supplement among athletes because it helps your body produce nitric oxide, which can improve blood flow and circulation.

      • Boosts blood flow: It helps widen blood vessels, meaning better oxygen and nutrients get to your muscles when needed.
      • Improves endurance: Citrulline Malate can help delay fatigue by reducing lactic acid buildup, allowing you to train longer and harder.
      • Speeds up recovery: This supplement aids muscle repair after games, so you’ll spend less time resting between workouts.
      • Increases stamina: It helps keep your energy up during high-intensity play.

      Citrulline Malate is best for football players looking to enhance their endurance, recover faster, and keep performing at their best.

    • Iron Iron

      Iron

      Iron is super important for maintaining stamina and getting oxygen where it needs to go. For football players, it plays a big role in ensuring that they have the endurance to stay in the game and avoid feeling worn out.

      • Prevents anaemia: The supplement helps keep your red blood cells healthy, which stops tiredness and weakness during matches.
      • Supports oxygen transport: Iron makes sure your muscles get enough oxygen, improving how you perform and recover.
      • Boosts stamina: A good level of iron helps you maintain your energy so you can endure those long training sessions and games.
      • Aids immune function: It boosts your immune system, helping your body fend off infections, which is especially important during tough seasons.

      Enough iron is key for football players to keep their energy up, enhance endurance, and stay healthy.

    • B Vitamins B Vitamins

      B Vitamins  (B6, B12, Folate, etc.) 

      These vitamins boost energy and help you stay focused during games. B vitamins are important for turning food into energy and keeping your brain sharp, which is vital for football players who need stamina and mental alertness.

      • Energy support: Help convert carbs, fats, and proteins into energy, so you can keep going strong.
      • Fight fatigue: They help your nervous system, keeping you alert and ready during tough matches.
      • Brain function: B vitamins support your brain, helping with quick reactions and wise decisions in the field.
      • Oxygen delivery: They work to make sure your muscles get enough oxygen.

      B vitamins (B6, B12, Folate) are crucial for football players who want to maintain energy, stay mentally sharp, and have pitch endurance.

    • Vitamin C and E Vitamin C and E

      Vitamin C and E

      These vitamins are great for keeping your body strong and healthy. Football players use them to help with recovery and staying fit during tough training sessions and games.

      • Reduce oxidative stress: They help neutralise free radicals from intense exercise, protecting your cells.
      • Support your immune system: Such vitamins boost defences against infections and illnesses.
      • Speed up recovery: Vitamin C and E assist in repairing muscles and cutting down on inflammation after workouts.
      • Improve skin and tissue health: They support collagen production, helping keep your joints and skin in good shape during physical stress.

      Vitamin C and E play a key role in protecting your body, aiding recovery, and helping you perform at your best on the field.

    • Probiotics Supplements Probiotics Supplements

      Probiotics

      Keep your gut in check and your immune system strong for better performance. Probiotics help digestion, which is key for absorbing nutrients and staying healthy, helping football players remain at their best.

      • Improve gut health: Such supplements balance the gut to help with digestion and nutrient absorption.
      • Boost immunity: Help your body fight off infections and stay healthy.
      • Reduce inflammation: Manage inflammation to aid recovery and performance.
      • Support mental health: A healthy gut can boost mood and focus during games.

      Probiotics make a real difference for football players looking to improve their digestion, immunity, and overall health.

    • Energy Gels Energy Gels

      Energy Gels 

      Energy gels are a favourite among football players for those long matches or training sessions. They give a quick boost of carbs that helps keep fatigue at bay and performance up.

      • Fast energy: They pack in simple carbs that your body can use right away, helping refill your energy stores on the go.
      • Easy to carry: These gels come in small packets that fit perfectly in your pocket, so you can use them during the game without any fuss.
      • Keep going: Energy gels help you maintain your energy level during long stretches, so you don’t crash and lose your focus.
      • Stay sharp: Maintaining steady blood sugar is excellent for making quick decisions and staying on your game when it matters most.

      Energy gels aren’t just about a quick sugar rush; they fuel footballers pushing through tough minutes on the field.

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Gary Brecka’s Workout Routine

The Moves That Keep Him in Shape

Gary Brecka follows a workout routine that supports both physical strength and overall health. His approach focuses on short, effective sessions that include strength training, mobility work, and breathing exercises. He often uses cold plunges and amino acids before training to boost energy and recovery. His plan also includes the Superhuman workout, which is designed to be efficient and easy to follow. This article will go over the Gary Brecka workout routine, covering his daily exercise habits, pre-workout strategies, and how he combines movement with simple breathing techniques.

Optimized For:

  • Endurance
  • Fitness
  • Performance
  • Workout
  • Published: June 2, 2025
  • Last Updated: June 2, 2025
    • Gary Brecka waking up early to start his workout routine Gary Brecka waking up early to start his workout routine

      Wakeup & Supplements

      The foundation of a strong workout routine starts long before stepping into the gym. For Gary Brecka, the early hours of the day are focused on hydration, mineral balance, and specific supplements to support energy, focus, and hormone health. These simple habits set the tone for everything that follows in his daily routine.

      • Mineral-enhanced water: He begins his day with filtered water mixed with high-quality mineral salts. This helps replace lost electrolytes from overnight fasting and supports adrenal function for a more energized morning.
      • Hydrogen-infused hydration: To further improve absorption and recovery, he often drinks hydrogen-rich water, which may support mitochondrial health and reduce oxidative stress, especially before intense physical activity. If you want to enhance your workouts, consider opting for a top-class Hydrogen Water Bottle Generator.
      • DHEA supplement: Taken in the morning, DHEA acts as a precursor to key hormones and may play a role in improving energy, motivation, and physical resilience throughout his exercise routine.
      • Omega-3 fish oil: This healthy fat is used to support hormone function, joint health, and inflammation control—important for anyone following a demanding plan like the Superhuman workout Gary Brecka promotes.

      By combining hydration with targeted supplementation, he ensures his body is in a strong position before beginning his morning training. These early steps play a major role in preparing both the mind and body for the intensity of his workout routine, which often includes breathwork, movement, and cold exposure.

    • Gary Brecka's cold plunge Gary Brecka's cold plunge

      Cold Plunge

      Before starting any intense physical activity, temperature control can play a big role in mental clarity and energy levels. For those following his approach, cold exposure is more than just a wake-up—it’s a performance tool. This step comes after his breathing routine and before his workout begins.

      • Cold water immersion routine: He starts his day with a full cold plunge lasting around 3–6 minutes at temperatures between 48–50°F (9–10°C), helping to boost alertness and sharpen focus.
      • Hormonal and neural benefits: Regular cold exposure is used to spike adrenaline and dopamine, supporting better mood and mental sharpness heading into his workout.
      • Timing matters: He prefers cold plunging first thing in the morning, especially before training, rather than after workouts, so muscle gains aren’t compromised.
      • Circulation and fat activation: Cold plunges activate brown fat for heat production, which supports metabolism and blood flow.
      • Contrast therapy sessions: He occasionally switches between cold plunges and sauna time, which supports his recovery while keeping circulation high without reducing muscle adaptation.

      Starting the day with cold immersion has become a core part of the Gary Brecka workout routine. It prepares his body for performance, improves focus, and supports recovery without interfering with the physical adaptations he’s aiming for.

    • Gary Brecka starting his exercise routine Gary Brecka starting his exercise routine

      Morning Exercise

      After hydration and cold exposure, the next step is movement. But instead of jumping into intense training, the focus shifts to gentle, effective cardio paired with proper fuel. It’s all about setting the right metabolic rhythm while protecting lean muscle.

      • Protein before movement: He consumes around 30 grams of protein within the first 30 minutes of waking—usually a quick shake—to give his body the fuel it needs before starting his low-intensity cardio.
      • 30/30/30 method: This refers to 30 grams of protein, 30 minutes of steady-state cardio, all done within 30 minutes of waking. It’s a consistent part of the Gary Brecka workout plan and helps tap into fat stores while preserving muscle.
      • Low-intensity cardio approach: He prefers walking or using a stationary bike at a pace that still allows for conversation or reading. This style of movement keeps heart rate low, so the body stays in fat-burning mode longer.
      • Caution against fasted high-intensity training: He avoids intense workouts before eating because it can shift the body from fat-burning to muscle breakdown, which goes against the goals of his exercise routine.
      • Short workouts when needed: On busy days, he replaces longer sessions with a quick “20-20-20” workout—20 exercises, 20 reps each, in 20 minutes—to keep training consistent and time-efficient.

      This light cardio and protein combo is a consistent part of the Gary Brecka exercise routine. It prepares the body for more intense training later in the day and supports fat metabolism, hormone balance, and long-term results.

    • Gary Brecka's breakfast amidst his workout schedule Gary Brecka's breakfast amidst his workout schedule

      Workout Nutrition

      Fueling the body isn’t just about eating clean—it’s about timing, quality, and consistency. For those following his fitness approach, nutrition plays a central role in both performance and recovery, especially before and after training sessions.

      • Whole food focus: His meals are centered around real, nutrient-dense whole foods—minimizing processed ingredients and maximizing vitamins, minerals, and healthy fats.
      • Breakfast after morning cardio: A typical first meal includes high-quality protein (like eggs or a shake), healthy fats, and occasionally fruit or greens.
      • Low-carb, high-fat approach: Most meals follow a keto-style pattern—low in refined carbs, moderate in protein, and rich in healthy fats—to keep blood sugar steady and reduce inflammation.
      • Hydration throughout the day: He frequently adds electrolyte mixes or sea salt to his water to maintain mineral balance, especially around his training periods.
      • Midday support: If needed, he may opt for a greens powder or whole food-based protein bar to maintain energy without disrupting blood sugar.
      • Caffeine timing: Used sparingly and avoided in the afternoon to support better sleep, which is vital to recovery and workout results.

      This nutritional strategy supports every part of Gary Brecka’s workout plan—from morning cardio to recovery at night. Clean meals, smart supplements, and consistent hydration all help sustain energy and results throughout the day.

    • Gary Brecka's dinner Gary Brecka's dinner

      Evening Wind Down & Sleep

      What happens after sunset is just as important as what happens in the gym. For wellness nerds following a structured fitness lifestyle, recovery begins before the head hits the pillow. A consistent evening routine helps support better hormone balance, energy, and sleep quality—key elements for any serious workout plan.

      • Dinner timing and screen cutoff: He follows the 10-3-2-1 rule—10 hours before bed: no caffeine, 3 hours: no food or alcohol, 2 hours: no work, 1 hour: no screens. This helps his body prepare for deeper rest.
      • Contrast shower before bed: A hot shower followed by 30 seconds of cold water rapidly lowers core body temperature, which may promote faster sleep onset and improve overall sleep quality.
      • Relaxation before sleep: Light stretching or a short breathing exercise helps reduce mental activity, easing the transition into restful sleep without overstimulation.
      • Cool, quiet sleeping environment: He uses a cooling mattress and keeps the bedroom dark and device-free to avoid interruptions to his sleep cycle.
      • Sleep duration and quality: He aims for 6–7 hours per night and tracks his deep sleep and REM using a WHOOP or Oura ring. Over 2 hours of deep sleep is a common benchmark he hits consistently.
      • Sleep as a performance tool: Prioritizing rest helps him wake up energized and ready for the next day’s session—whether it’s low-intensity cardio or the superhuman workout.

      This consistent wind-down process supports both mental recovery and physical performance. It also keeps Gary Brecka’s workout routine sustainable by allowing the body to repair, reset, and hit the next day with full intensity.

      10 hours before bed: no caffeine; 3 hours before bed: no food or alcohol; 2 hours before bed: no work; 1 hour before bed: no screens.

    • Gary Brecka's supplements for his workout Gary Brecka's supplements for his workout

      Gary Brecka Workout Supplements

      His approach to supplements is functional, not flashy. He focuses on the basics—nutrients the body actually uses to support recovery, performance, and energy. Everything is chosen with intention, often backed by personal testing or lab work.

      • Plant-based protein: He prefers a clean, soy-free protein powder, often consumed in the morning. A 20–30g serving supports muscle repair and fits into his low-carb diet without extra calories.
      • Essential amino acids (EAAs): He uses full-spectrum EAAs around fasted workouts to help preserve muscle. It ensures fat is burned without breaking down muscle.
      • Omega-3 fish oil: Taken most often in the morning with DHEA, this helps reduce inflammation, support brain health, and balance hormones.
      • Vitamin D3 with K2: He combines these daily to support immune function, hormone regulation, and bone density—especially important on his low-carb nutrition plan.
      • Magnesium (glycinate or L-threonate): Used at night to aid sleep, ease cramps, and promote relaxation. Brecka prefers absorbable forms to avoid stomach upset.
      • Zinc: Supports testosterone production and recovery. He often takes it at night or in ZMA stacks with magnesium for better sleep.
      • Methylated B vitamins (B12 + folate): Chosen to work with his genetics, these support energy levels, brain function, and mood regulation.
      • Multivitamin (methylated): A daily catch-all for micronutrient gaps—especially those related to hormone health, detox support, and energy metabolism.
      • DHEA: Taken early in the morning to aid testosterone levels and mood. It’s usually paired with healthy fats like omega-3s to support absorption.
      • Creatine monohydrate: He takes 5g daily before lifting to support muscle strength and endurance. A common part of the Superhuman workout Gary Brecka promotes.
      • Resveratrol & NMN: Used together to support longevity, cellular repair, and mitochondrial energy—especially as part of his aging-focused routine.
      • Trimethylglycine (TMG): Added to support methylation processes and balance his NMN use. Often taken with other longevity supplements.
      • Ashwagandha: Taken at night to help reduce cortisol, support testosterone, and improve sleep quality.
      • Electrolytes: He mixes salt or sugar-free hydration packets in water throughout the day, especially around training and sauna use, to maintain fluid balance.

      The supplement routine complements the Gary Brecka exercise routine without overcomplication. From creatine to electrolytes, everything supports his larger focus on training hard, recovering well, and staying consistent.

    • Gary Brecka starting his strength training Gary Brecka starting his strength training

      Strength Training

      Building strength isn’t just about looking fit—it’s about protecting long-term health, metabolism, and overall resilience. For anyone following a structured exercise routine, weight training is a key pillar, not an optional add-on.

      • Three strength sessions per week: He trains with weights at least three times weekly, spacing them out to allow muscle recovery. This consistent rhythm supports long-term results.
      • Focus on compound lifts: Movements like squats, presses, rows, and deadlifts make up the foundation of his routine, targeting major muscle groups in each session.
      • Moderate rep range and form: He aims for weights that can be lifted safely for about 10–12 reps per set, with strict attention to form and control.
      • Training structure options: Depending on his week, he might follow a push/pull/legs rotation or a full-body circuit to stay flexible and hit every muscle group efficiently.
      • Progressive overload principle: The goal each week is either to lift slightly heavier weights or increase volume to drive muscle growth and strength gains.
      • Benefits beyond muscle: Weight training supports better bone density, boosts natural testosterone and growth hormone, and plays a key role in Gary Brecka’s exercise routine.

      Strength training forms the backbone of the Gary Brecka workout plan. These sessions not only build muscle but also support metabolism, hormone balance, and aging well—making them essential for those following a plan like the Superhuman workout.

      If you want to live a long time, lift heavy weight 3 days a week,

    • Gary Brecka focusing on cardio Gary Brecka focusing on cardio

      Cardio

      Staying active on rest days doesn’t mean pushing harder—it means staying consistent. Gary Brecka treats movement as a daily requirement, using cardio not only for endurance but also to support recovery, circulation, and mental clarity.

      • Daily movement mindset: On days when he’s not lifting, he still prioritizes light activity like walking or cycling to keep his body moving and muscles recovering.
      • Walking as a go-to: He considers walking one of the most effective tools for overall health. It’s part of his daily routine and often overlaps with the first 30 minutes of his morning activity.
      • Low-intensity cardio focus: He prefers steady-state training—brisk walks, casual bike rides, or light swimming—done at a pace that supports fat burning without raising cortisol levels.
      • Fat metabolism and muscle recovery: These active sessions help the body recover from heavier workouts while keeping fat metabolism going, a strategy that complements the Gary Brecka workout routine.
      • Avoids excessive high-intensity work: While he may occasionally include short sprints or HIIT, he avoids doing them too often to prevent stress overload and preserve recovery.
      • Aligns with 30/30/30 protocol: His cardio approach is designed to support his exercise routine without interfering with strength training or hormonal balance.

      This steady approach to cardio helps support the physical demands of the Superhuman workout Gary Brecka is known for, while also giving the body room to recharge. It’s a simple but effective part of staying active without overtraining.

    • Gary Brecka starting a specialized workout in the gym Gary Brecka starting a specialized workout in the gym

      Specialized Workouts

      Sticking to a routine doesn’t mean doing the same thing every day. Brecka occasionally adds specialized training challenges to keep his body adaptable and his workouts mentally engaging. These optional sessions complement his main training structure without replacing it—fitting naturally into the larger Gary Brecka workout plan.

      • Short, focused circuits: He often uses short challenges like a 20-minute, 20-exercise circuit to test endurance, coordination, and focus while staying time-efficient.
      • Online training events: He’s been known to run or participate in group efforts like the “Cold Plunge Challenge” or “Ultimate Morning Routine Challenge” to encourage consistency and accountability.
      • Functional fitness tools: Instead of relying on standard machines, he works in sled pushes, band resistance drills, or weighted vest workouts to simulate real-life strength demands.
      • Customized workout cycles: Occasionally, he adds short phases with more core training or high-rep movements to address specific goals—all still rooted in proper form and recovery.
      • Always anchored by basics: These workouts are add-ons to a steady foundation of strength training and cardio, which make up the core of his physical routine.

      This added variety supports long-term progress without overwhelming the system. When placed alongside regular strength days, breathing exercises Gary Brecka recommends, and active recovery practices, these specialized workouts help build a well-rounded and sustainable fitness strategy.

    • Gary Brecka taking an ice bath for workout recovery Gary Brecka taking an ice bath for workout recovery

      Workout Recovery

      Recovery isn’t something Gary Brecka leaves to chance—it’s a daily priority. While his training pushes the body, his recovery habits are designed to restore it. From sleep to cold therapy, he builds routines that allow the body to bounce back and perform at its best.

      • Sleep-focused evening routine: He follows the “10-3-2-1” rule to wind down—no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, and no screens 1 hour before—to support quality sleep and next-day performance.
      • PEMF mat and cooling tools: His sleep environment is kept cool, dark, and free of electronics. He often uses a pulsed electromagnetic field mat or cooling pad to enhance deep recovery.
      • Cold therapy for recovery: Ice baths (3–6 minutes at 48–50°F) are used after lifting sessions or on recovery days to reduce inflammation and muscle soreness. This is part of the broader Gary Brecka workout routine that emphasizes longevity and repair.
      • Contrast therapy: He frequently alternates between sauna sessions and cold plunges. This hot-cold contrast boosts circulation, reduces soreness, and supports joint recovery.
      • Hot showers at night: A hot shower followed by 30 seconds of cold water helps lower core body temperature and prepare the body for sleep.
      • Breathwork and mindfulness: Morning breathing exercises help energize the body, while slower evening breathing drills and meditation support nervous system balance and deep sleep. These habits are foundational to the Superhuman workout Gary Brecka promotes.
      • Sunlight and grounding: Daily time outdoors, especially barefoot on natural surfaces, helps regulate circadian rhythm and may reduce inflammation. He often gets sun exposure in both the morning and evening.
      • Data-driven testing: He tracks key health markers like HRV, glucose levels, and nutrient status using tools like CGMs and wearable tech. Adjustments to rest and supplementation are made based on his own data.

      Recovery is what makes the rest of the Gary Brecka workout plan possible. By combining sleep, hot and cold therapy, breathwork, and self-tracking, he ensures that his body can handle the demands of intense training and stay strong over time.

    • Gary Brecka focusing on his workout diet Gary Brecka focusing on his workout diet

      Workout Diet

      Fueling well is just as important as training hard. Instead of chasing trends or counting every calorie, Brecka sticks to consistent principles that support energy, recovery, and long-term health. His diet is simple, clean, and aligned with his overall approach to fitness.

      • Whole food foundation: He prioritizes unprocessed ingredients—vegetables, healthy fats, and quality proteins—while cutting out refined sugars and processed carbs.
      • Keto-leaning meals: His plate often includes grass-fed meats, wild-caught fish, pasture-raised eggs, avocados, nuts, seeds, and dark leafy greens. This supports stable energy levels throughout the day.
      • Workout-focused eating: He times protein intake to match training needs, including around 30g of protein in the morning. This is especially important in the context of the Gary Brecka pre workout routine.
      • Anti-inflammatory approach: He avoids processed oils, additives, and high-fructose corn syrup to reduce inflammation and support joint health.
      • Hydration with minerals: Instead of just plain water, he adds trace minerals or salt to maintain electrolyte balance and support endurance during workouts.

      This eating strategy supports the physical demands of the Gary Brecka workout. By focusing on whole foods and timing meals around exercise, he fuels recovery, builds lean muscle, and stays in sync with his full exercise routine.

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Ashton Hall’s Morning Routine

The Simple Habits That Set Him Up for Success and Focus

Ashton Hall starts his mornings with simple and consistent habits that help him stay focused and energized throughout the day. His routine often begins with an early wakeup, followed by a cold plunge to boost alertness and circulation. After that, he includes light movement or a morning workout to get his body moving. He also takes care of his skin with a quick morning skincare routine. This article will go over the Ashton Hall morning routine, showing how his early habits support his mindset, health, and productivity.

Optimized For:

  • Energy
  • Health
  • Lifestyle
  • Wellness
  • Published: June 2, 2025
  • Last Updated: June 2, 2025
    • Closeup of a wake up mug Closeup of a wake up mug

      3:50 am

      Wake-Up Routine

      Getting up early is a big part of Ashton Hall’s morning structure and discipline. His morning starts in complete silence, giving him time to breathe, reset, and prepare for what’s ahead—without distractions or noise.

      • Wakes up at the same time every day: He begins his day at 3:50 a.m. without ever sleeping in, no matter the day of the week. This consistency helps shape the rest of the Ashton Hall routine.
      • Sleeps with mouth tape: To improve sleep and support nasal breathing, he tapes his mouth shut before bed. This simple habit is meant to reduce snoring and promote better oxygen flow during the night.
      • Removes tape first thing: As soon as he wakes up, he takes the tape off. It’s a quick reset that marks the start of his quiet, focused morning.
      • Has taped his nose as well: In some cases, he has even taped his nose to encourage deep nasal breathing and reduce any sleep disruptions.

      This quiet and structured start plays a big role in the Ashton Hall morning routine. It’s not just about getting up early—it’s about setting the tone for everything that follows, from his cold plunge to morning exercise and skincare habits.

    • The tape Ashton Hall uses at night The tape Ashton Hall uses at night

      Breathing Routine and Mouth Taping

      For Ashton Hall, how he breathes is just as important as when he wakes up. From the moment he opens his eyes, he follows a few simple practices that aim to boost clarity and oxygen flow. These small actions may not take much time, but they reflect the deeper focus behind his morning routine.

      • Sleeps with his mouth taped: He uses mouth tape overnight to promote nasal breathing, which he believes supports clearer thinking and better rest.
      • Focuses on nasal breathing throughout the morning: Breathing through the nose is a consistent habit for Hall. He says it helps him feel more alert and steady during his early routines.
      • Sometimes tapes his nose as well: On certain mornings, he removes nasal strips or tape he applied the night before. It’s one more way he supports airflow and mental focus.
      • Sees breathing as part of discipline: He treats his breathing habits like a mental drill—something that trains his focus just like workouts or cold plunges.

      This attention to detail plays a role in keeping the Ashton Hall routine consistent. From taping his mouth to controlling his breath, every move is part of a bigger plan to feel sharper from the start.

    • Ashton Hall's beard trimming equipment Ashton Hall's beard trimming equipment

      4:00 am

      Quick Grooming Routine

      Before the day picks up speed, he spends a few focused minutes on grooming. It’s not about taking long—it’s about staying sharp and consistent. This short window of time reflects how well-structured the Ashton Hall wakeup routine really is.

      • Applies shaving foam early: Shortly after waking and hydrating, he applies shaving foam to his beard. This quick step signals the start of his grooming process and keeps his skin fresh for the day ahead.
      • Uses an electric trimmer: He keeps things efficient by using an electric trimmer to shape his beard. It allows him to stay well-groomed without needing much time or effort in the mirror.
      • Finishes grooming in under two minutes: The entire routine is fast—he often wraps it up in just a couple of minutes, sticking to his schedule and avoiding delays in the rest of his morning.

      This quick but reliable habit fits neatly into Ashton Hall’s morning routine. Even a two-minute trim plays a role in keeping his day focused and on track.

    • Closeup of the track for Ashton Hall's morning run Closeup of the track for Ashton Hall's morning run

      4:00 am

      Morning Workout

      Right after grooming, he shifts into motion. His goal isn’t a full workout—it’s to wake up the body, clear the mind, and build early momentum. This short block of movement plays a key role in the Ashton Hall morning exercise routine, helping him stay consistent without adding stress to the start of his day.

      • Starts with simple bodyweight exercises: Instead of waiting to hit the gym, he uses his own space to get moving. This approach makes his mornings efficient and keeps excuses out of the picture.
      • Push-ups on the balcony: He often begins with push-ups outdoors, taking advantage of the quiet before sunrise. The cool air and silence help him focus on form and breathing.
      • Keeps the workout brief and focused: His session usually lasts about 10 to 15 minutes. It’s not about intensity—just enough movement to loosen up and raise his energy levels.
      • Treats it as a physical warm-up: This early workout acts as a bridge between rest and the rest of his day. It wakes up the muscles and gives him a sense of discipline first thing in the morning.
      • Hydrates consistently throughout: Even during light workouts, he makes hydration a priority, sipping water between sets to stay sharp and avoid fatigue.

      This kind of consistency is a big reason why Ashton Hall’s morning routine stays so grounded. A short workout like this keeps his body active and his mindset focused before the rest of the world even gets started.

    • An ice bowl for Ashton Hall's morning cold plunge An ice bowl for Ashton Hall's morning cold plunge

      4:20 am

      Cold Water Face Dunk

      One of the boldest parts of Ashton Hall’s morning routine involves a sharp jolt of cold. This isn’t just about skincare or feeling refreshed—it’s about alertness, discipline, and starting the day with intention. His version of a reset button doesn’t come in a cup of coffee—it comes in the form of freezing water.

      • Dunks his face in ice-cold water: Shortly after prayer and reflection, he plunges his face into a bowl filled with ice water to snap himself fully awake.
      • Adds lemon for extra stimulation: For an added effect, he squeezes lemon into the bowl—bringing an extra level of sting and freshness to the icy splash.
      • Repeats the dunking several times: He doesn’t stop at one dip. He often goes in multiple times, treating the cold like a mental challenge as much as a physical refresh.
      • Uses it to boost alertness and focus: The freezing temperature helps him feel sharp and aware, especially during early mornings when others are still asleep.
      • Sees it as part of his discipline: He doesn’t just do it for skincare—he sees the discomfort as a way to train his mind and stay committed to his daily rhythm.

      This freezing ritual is a consistent part of Ashton Hall’s cold plunge routine. While many reach for caffeine, he chooses cold water as a way to shock the system and start the day with intensity.

    • Ashton Hall using a banana skin for his morning skincare Ashton Hall using a banana skin for his morning skincare

      Morning Skincare Routine

      His approach to skincare is anything but ordinary. He doesn’t rely on trends or expensive products—instead, he sticks with what’s familiar and works for him. This part of Ashton Hall’s morning skincare routine reflects how he blends discipline with simplicity in surprising ways.

      • Uses banana peel on his face: After eating a banana, he takes the inside of the peel and rubs it directly on his skin. He believes this helps reduce acne and dark spots over time.
      • Focuses on natural application: The peel is massaged into his face like a basic facial treatment. This quick routine has become a recognizable step in his content and is often the final part of his early routine.
      • Sometimes follows a second cold splash: On many mornings, he dunks his face in cold water again before applying the banana peel, using the chill to tighten his skin and feel more awake.

      It might seem unconventional, but this final step plays a role in the discipline behind Ashton Hall’s routine. It wraps up his early morning with a moment of care—simple, fast, and always part of his rhythm.

    • Ashton Hall reading a book as part of his morning routine Ashton Hall reading a book as part of his morning routine

      5:00 am

      Morning Reflection and Prayer

      Once the physical part of his routine is done, he shifts his focus inward. These early hours are more than just quiet—they’re a time for him to build mental strength and stay grounded. This calm block of time plays a big role in Ashton Hall’s morning routine, helping him avoid distractions and stay aligned with his goals.

      • Starts with quiet prayer or reflection: After exercise, he spends several minutes in complete silence—focusing on gratitude, clarity, or a single thought to carry into the day.
      • Reads or watches something motivational: He either reads spiritual text or listens to a short message to help set a positive, forward-thinking mindset.
      • Writes down thoughts and goals: Journaling is a regular part of this time. He uses it to write out whatever’s on his mind—personal reminders, goals, or reflections from the previous day.
      • Protects this time from distractions: He avoids his phone, emails, and social media completely during this block. The goal is to create space for mental calm and focus.
      • Encourages early sleep for better mornings: He often advises people to fix their evenings, not just their mornings—saying that better choices at night lead to better mornings, more focus, and fewer excuses.

      This part of the Ashton Hall schedule is quiet but powerful. It creates the kind of clear mindset that helps him stay consistent with his goals and manage the rest of his day with focus.

    • Ashton Hall in his gym attire Ashton Hall in his gym attire

      6:00 am

      Getting Ready for the Gym

      Once the early routines are complete, Ashton Hall shifts gears. It’s not just about getting dressed—it’s about preparing mentally and physically for one of the most focused parts of his day. This part of the Ashton Hall morning workout routine is designed for minimal distraction and maximum intent.

      • Changes into gym clothes: Around 6:00 a.m., he puts on athletic shorts and a tank top. Every part of his outfit is laid out in advance to save time and keep his pace steady.
      • Prepares his essentials: He packs everything he needs for his session—from water and gear to accessories he wears consistently, making the process feel complete.
      • Keeps track of the time: He often times how long it takes him to get dressed, turning even simple tasks into a routine that keeps him accountable.
      • Heads out while it’s still dark: Leaving before sunrise gives him a quiet head start. He likes the early silence, saying it helps him stay focused without outside noise or distractions.
      • Uses the commute as mental prep: This short period of transition becomes a time to lock in his mindset before his workout begins.

      This phase of Ashton Hall’s morning routine helps him stay consistent and distraction-free. It’s a final gear-up before the physical work begins—structured, quiet, and built for focus.

    • Ashton Hall's gym Ashton Hall's gym

      6:15 am

      Workout Session

      Once he’s dressed and ready, he moves straight into the most physically demanding part of his morning. This block is long, intense, and carefully structured. It’s one of the strongest examples of the discipline that powers the Ashton Hall morning workout routine.

      • Starts with cardio sprints: He often begins with treadmill intervals or high-speed sprints to raise his heart rate and prepare his body for resistance work.
      • Lifts weights after cardio: Once warmed up, he focuses on weight training. His routine rotates between different muscle groups—such as chest, legs, back, or shoulders—depending on the day.
      • Pushes through high effort sessions: Hall doesn’t take it easy. His workouts are focused and intense, even in the early hours of the morning when most are still in bed.
      • Ends with a cooldown swim: Around 7:30 a.m., he finishes the session by jumping into a pool. The swim acts as a low-impact cooldown and gives his body a break after lifting and cardio.
      • Uses the pool for light recovery: He stays in the water for several minutes, floating and relaxing, allowing his body to ease out of the high-intensity effort.

      This final phase ties together Ashton Hall’s morning exercise routine. It’s a mix of energy, structure, and personal challenge—designed to leave him fully awake, reset, and ready to take on the day.

    • Ashton Hall focusing on a cold plunge for his recovery Ashton Hall focusing on a cold plunge for his recovery

      Cold Plunge and Steam for Recovery

      After intense workouts, he doesn’t skip recovery. Instead of slowing down, he switches focus—giving his muscles and mind a controlled cool-down. This part of the Ashton Hall morning routine is built to reset the body before the rest of the day even begins.

      • Steps into a cold plunge: Right after the gym or pool, he gets into an ice-cold tub for around four minutes. It helps reduce inflammation and gives him a strong jolt of alertness after lifting.
      • Alternates with steam or hot tub sessions: On certain days, he adds heat therapy—spending time in a hot tub or steam room to relax tight muscles and improve circulation.
      • Spends up to 20 minutes recovering: Whether it’s cold or hot, he dedicates a specific window for recovery to make sure his body is ready for the next day’s workout.
      • Uses recovery as part of discipline: For Hall, recovery isn’t optional. He treats it with the same level of focus as training, using it to wind down both physically and mentally.

      That recovery window is more than just cooldown—it’s a built-in way for him to protect his performance and stay consistent. His mix of cold plunges and steam sessions shows how seriously he takes every part of his morning, right through to the final minutes.

    • Closeup of Ashton Hall's shower Closeup of Ashton Hall's shower

      8:20 am

      Return Home and Shower

      After hours of movement, he doesn’t slow down—he shifts gears. Once he steps back into his home, his mindset moves from fitness to focus. This moment of transition is key to keeping Ashton Hall’s mornings both productive and sharp.

      • Jumps straight into a shower: Around 8:20 a.m., he takes a quick shower right after returning from the gym. It’s a fast reset that separates physical training from work mode.
      • Switches into formal attire: Instead of lounging, he puts on a full suit and tie. This contrast from gym wear to business clothes helps him mentally prepare for the professional part of his day.
      • Uses the outfit as a mindset shift: Dressing sharp is his way of flipping the switch—it’s a habit meant to reinforce focus and purpose.
      • Adds a final cold splash: On some days, he dunks his face in ice water again—this time while fully dressed—just to sharpen up before diving into his work block.

      Few people go from weights to a suit so quickly, but Hall thrives on fast transitions. The Ashton Hall routine doesn’t end with exercise—it continues with structure, movement, and mental clarity.

    • Closeup of Ashton Hall's breakfast Closeup of Ashton Hall's breakfast

      9:00 am

      Breakfast

      After hours of training, recovery, and focus, he finally sits down for his first meal of the day. He doesn’t overcomplicate breakfast—his approach is simple, high in protein, and aimed at muscle recovery.

      • Leans on eggs and turkey bacon: He often starts with a plate that includes eggs and lean meat for a balanced mix of protein and healthy fats.
      • Sometimes adds avocado toast: On some days, he includes whole-grain toast topped with avocado and eggs for extra fiber and slow-digesting carbs.
      • Blends a protein shake: He pairs breakfast with a protein shake to support post-workout recovery and increase his morning protein intake.
      • Focuses on high protein overall: He usually aims for 50–60 grams of protein in this meal alone. He uses breakfast as a way to meet his overall daily nutrition goals.

      Energizing properly after intense physical activity is a priority in Ashton Hall’s routine. His breakfast isn’t flashy—but it’s packed with everything he needs to keep going strong.

    • Ashton Hall's morning supplements Ashton Hall's morning supplements

      Morning Supplements

      Supplements are a regular part of Ashton Hall’s morning. He doesn’t overcomplicate it—each product he uses has a clear purpose, from recovery to energy to daily balance. These small additions help support the consistency of his morning routine from start to finish.

      • Multivitamin: Taken alongside breakfast, this covers a wide range of nutrients that might be missing from whole foods. It’s a simple way for him to support immune function, bone health, and energy levels on busy mornings.
      • Focus supplements: He uses nootropic-style supplements to stay mentally sharp. These may support memory, reaction time, or overall cognitive stamina—especially important before long work sessions or content creation.
      • Creatine: A staple in many workout routines, he adds it to his post-workout shake to support strength gains and muscle recovery. This helps reduce fatigue after intense training sessions.
      • Collagen: Often used for joint support and skin health, collagen is part of his effort to stay resilient and minimize wear and tear from high-volume physical activity.
      • Whey protein isolate: This high-protein powder is part of his breakfast shake, giving him a fast-digesting protein source after training. It helps meet his goal of 50–60 grams of protein in the morning alone.
      • Natural caffeine alternatives: Instead of loading up on coffee, Hall sometimes reaches for matcha green tea or yerba mate. These give him a steady lift in energy without the crash, while also offering some antioxidant support.

      This consistent mix of supplements adds structure to Ashton Hall’s routine. Each one supports a specific purpose, helping him stay on track physically and mentally before the day officially begins.

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Gary Brecka’s Water Fast Routine

Gary Brecka includes water fasting as part of his routine to support energy, metabolism, and overall health. He often talks about the benefits of a 72-hour fast and how it can help the body reset. His fasting approach is simple, with clear steps that focus on hydration and rest. Some of his plans also include intermittent fasting and amino acid support before or after a longer fast. This article will cover the Gary Brecka water fast routine, including his 3-day plan, daily instructions, and how he uses fasting to support his health goals.

Optimized For:

  • Detox
  • Fasting
  • Longevity
  • Wellness
  • Published: June 2, 2025
  • Last Updated: June 2, 2025

    • Pre-Fast Preparation

      Starting a fast isn’t just about skipping food—it’s about preparing your body and schedule so the fast feels manageable. Gary Brecka’s fasting routine encourages small changes in the days before you begin, making the shift smoother and more effective.

      • Reduce meals gradually: Two to three days before starting the fast, begin reducing your food intake. A good way to do this is by skipping one meal per day. This allows your body to slowly adapt to fewer calories, making the transition into a full fast more manageable and less of a shock to your system.
      • Stop eating late at night: Try to avoid eating anything after dinner in the days leading up to the fast. Giving your body longer breaks between meals helps kickstart the metabolic shift toward fasting and reduces hunger spikes during the first day of the fast.
      • Stay hydrated throughout the day: Make hydration a top priority before the fast begins. Drink plenty of water, and if needed, add electrolytes to support your body as it prepares for a few days without food. Entering a fast in a well-hydrated state can help reduce fatigue and headaches.
      • Stock up on essentials: Gather everything you might need ahead of time—this includes filtered water, sodium-rich broths, and electrolyte supplements. Having these supplies ready means you can focus on resting during the fast instead of worrying about running errands.
      • Keep physical activity light: In the days leading up to the fast and during it, reduce your physical exertion. Skip intense gym sessions and opt for easy walks or light stretching. This helps conserve energy and keeps your body from becoming overly stressed while it adjusts to the fast.
      • Block out time for rest: Clear your schedule of anything demanding. Your energy levels may dip, especially after the first 24 hours, so it’s important to prioritize sleep, naps, or quiet time. Avoid planning major work tasks or social events during your fast.

      Taking time to prepare sets the stage for a smoother fast. Gradually reducing meals, staying hydrated, and planning for rest can make the experience more manageable—especially during longer fasts like a 72 hour fast. Following a consistent approach, as outlined in the Gary Brecka water fasting guide, can also help you stay focused and avoid common mistakes.

    • A glass of water for Gary Brecka to start his day A glass of water for Gary Brecka to start his day

      Day 1 – Easing Into the Fast

      The first day sets the tone for the rest of the fast. While you’ve already started making changes in the preparation phase, today marks the shift into full fasting. The focus here is to reduce solid intake, support hydration, and give your body just enough to adjust without breaking the fast—especially if you’re following the Gary Brecka fast protocol.

      • Stop eating solid food: All solid meals are removed on day one. This step signals the body to begin switching energy sources and helps transition into a full fasting state without a sudden shock.
      • Drink 2 liters of spring water: Spread your water intake across the day—about one liter during the morning and afternoon, and the second in the evening. Staying consistently hydrated supports energy, mood, and mental clarity.
      • Take essential amino acids in the morning: A scoop of amino acids mixed in water helps protect lean muscle while keeping you in a fasted state. It also reduces the risk of muscle breakdown during the early stages of the fast.
      • Have one serving of organic bone broth at midday: A bowl of bone broth around lunchtime supplies a small amount of protein and electrolytes. It helps reduce hunger without adding heavy calories.
      • Repeat bone broth in the early evening: A second serving around 6 p.m. supports hydration and gives your system extra minerals to prepare for the coming water-only phase.
      • Avoid all other food and drinks: No other calorie-containing items are taken. Only water, bone broth, and amino acids are allowed to keep the body in fasting mode.

      Day one of the fast is about gradually stepping away from food while keeping your body nourished enough to adapt. This gentle start is a core part of the Gary Brecka 72 hour fast and helps reduce stress on the body before entering the water-only phase.

    • Close up of Gary Brecka's bed for his day 2 fast Close up of Gary Brecka's bed for his day 2 fast

      Day 2 – Entering the Detox Zone

      Most people feel a noticeable shift on the second day of a fast. With all calories removed, the body starts relying more on fat for energy and begins clearing out damaged cells. This phase is an important part of the process in the Gary Brecka water fast, where detox symptoms often appear alongside early signs of repair.

      • Stick to spring water only: All food and broth are removed on day two. You’ll drink around two liters of spring water across the day, spaced evenly between morning, afternoon, and evening to stay hydrated and support your body’s internal processes.
      • Don’t take any supplements: On day two, amino acids and other supplements are paused. This allows your system to move fully into a state of detox, where the body starts breaking down and recycling old or damaged cells.
      • Expect a drop in energy: It’s common to feel more tired, foggy, or slow. These signs mean your body is conserving energy and shifting into repair mode. Plan to rest more and avoid anything that requires a lot of focus or physical exertion.
      • Reduce activity to a minimum: Light walking and stretching are fine, but avoid anything beyond that. Your body is working hard internally, and staying calm helps it stay on track.
      • Make sleep a priority: Try to get a full night of sleep—at least 8 to 9 hours. Deep rest allows your body to continue detoxing and repairing efficiently while you’re not using energy for digestion.
      • Stay mindful of symptoms: You might feel mild headaches or body aches. These are normal and typically pass. Keep sipping water and give your body time to adjust.

      Day two is often the toughest part of the process, but also the most rewarding. Your system is now deep into the fast, focused on healing and resetting. Many people following the Gary Brecka fasting routine find this stage to be the turning point where mental clarity and physical renewal start to take hold.

    • Gary Brecka filling a glass for his day 3 fast Gary Brecka filling a glass for his day 3 fast

      Day 3 – Conquering the Final Stretch

      Reaching the third day of a fast is a milestone. At this stage, the hardest part is often behind you, but the finish line still requires discipline. Mental focus, hydration, and rest become even more important. For those following the Gary Brecka 72 hour fasting plan, today is about pushing through while supporting the body’s final wave of cleanup and repair.

      • Drink up to 3 liters of water: Increase your water intake slightly today. Add a small pinch of mineral salt to each glass to help balance electrolytes and reduce the chance of dizziness or lightheadedness.
      • Take amino acids in the morning: A scoop of essential amino acids mixed with water can help maintain muscle tissue while staying within the fast. This small step supports strength as the fast reaches its peak.
      • Skip broth or calories completely: Day 3 allows no bone broth, no snacks, and no calorie-containing drinks. It’s a water-only day, which supports deeper autophagy and cellular repair.
      • Expect sharper focus and mental clarity: Many people experience a surprising boost in mood or concentration on Day 3. The body enters a deeper state of ketosis, which often brings a sense of calm energy.
      • Keep movement light and mindful: Physical energy may dip again, so it’s best to avoid any activity that feels draining. Gentle stretching or a short walk is fine, but rest should remain a priority.
      • Pause if needed: If you feel faint, stop and rest. Take slow sips of salted water and give your body time. Listening to how you feel is part of staying safe while fasting.

      Finishing the final day of the fast requires patience, but the rewards can be worth it. After completing the Gary Brecka 3 day water fast, you’ll report better sleep, less bloating, and a sense of reset—both physically and mentally.

    • Gary Brecka breaking his fast with Greek yogurt and berries Gary Brecka breaking his fast with Greek yogurt and berries

      Breaking the Fast

      Reaching the end of a three-day fast is no small feat, but what comes next matters just as much. After 72 hours without solid food, your digestive system is in a fragile state. That’s why reintroducing food slowly is a key part of the Gary Brecka fasting approach.

      • Start with amino acids in water: Begin your refeed by taking a scoop of essential amino acids mixed with water. This helps signal your body that protein is available without placing strain on your digestion.
      • Choose light, easy-to-digest meals: Your first real food should be something gentle—like bone broth, Greek yogurt with berries, a small smoothie, cottage cheese, or cold-pressed juice. The goal is to avoid anything too rich or heavy.
      • Keep the portion size modest: Eat just enough to nourish yourself without overwhelming your gut. A handful of nuts or a cup of soup can be enough to get started.
      • Reintroduce nutrients slowly: Give your body time to adjust. After a light breakfast or brunch, you can move on to normal whole-food meals by the afternoon or evening.
      • Stay hydrated and use electrolytes: Keep drinking water throughout the day, and add a pinch of mineral salt or take an electrolyte supplement to help your body stabilize.
      • Avoid overeating: Eating too much right after the fast can lead to bloating or digestive upset. Brecka recommends eating mindfully and stopping once you feel satisfied.

      Breaking the fast is about easing back into your regular rhythm without shocking your system. When done right, this stage completes the Gary Brecka 72 hour fast with a balanced reset—nourishing your body without undoing the benefits you’ve just achieved.

    • Supplements for Gary Brecka's fast Supplements for Gary Brecka's fast

      Supplements To Improve Water Fasting

      While water fasting may seem simple on the surface, a few well-timed supplements can make it easier on the body. Gary Brecka uses a select group of additions to help reduce fatigue, prevent muscle loss, and stay balanced throughout the fast. These tools don’t replace the fast—they support it.

      • Spring water (preferred source): Choose mineral-rich spring water over distilled water to stay hydrated and preserve electrolyte levels. Brecka warns that plain distilled water lacks essential minerals and can lead to imbalances during the fast.
      • Hydrogen-infused water: Adding hydrogen to your water may support nutrient absorption and reduce inflammation. It’s an optional tool that some fasters use for added hydration support during longer fasts.
      • Sea salt (electrolyte support): A small pinch of natural sea salt in each glass of water helps prevent muscle cramps, headaches, and dizziness caused by sodium loss. This is especially important on Days 2 and 3 when broth is removed.
      • Electrolyte powders or tablets: Some people prefer adding electrolyte supplements to their water for extra support. These can contain sodium, potassium, and trace minerals that support nerve and muscle function throughout the fast.
      • Essential amino acids: A scoop of amino acids in the morning helps maintain lean muscle while staying in a fasted state. Brecka includes this daily to reduce muscle breakdown and support cell repair without interfering with autophagy.
      • Organic bone broth (Day 1 only): On the first day of the fast, bone broth helps reduce hunger and ease the transition from regular meals. It contains collagen, gelatin, and minerals that support gut health.
      • Black coffee (one cup max): A plain cup of coffee is allowed in the morning and doesn’t break the fast. To reduce acidity, Brecka suggests using an alkalizing mineral mix if needed, especially for those with sensitive stomachs.

      Using simple, targeted supplements can support hydration, protect muscle, and reduce common fasting issues like fatigue or cramping. These additions align with the Gary Brecka fast protocol and help the body stay steady through the full duration of the fast.

    • Sauna for Gary Brecka's recovery Sauna for Gary Brecka's recovery

      Simple Tools to Support the Fasting Process

      While supplements like salt and amino acids do the heavy lifting, Gary Brecka also points to a few optional tools that can support recovery, detox, and mental focus during a fast. These aren’t required for results, but they can be helpful for those following the Gary Brecka water fasting approach.

      • Sauna use (if available): Brecka encourages using a sauna to support detox through sweating. This may help with energy, clarity, and circulation during the fasting period.
      • Cold exposure: Cold showers or ice baths can promote mental resilience and support metabolism. Many use these in the mornings to boost alertness without relying on caffeine.
      • Grounding outdoors: Walking barefoot on natural surfaces is a simple tool he recommends to help lower stress and improve overall calm during fasting days.
      • PEMF mat (or other recovery tools): Devices that support relaxation and stress reduction, such as a PEMF mat, are sometimes used as part of his broader wellness routine.

      These tools aren’t part of the core protocol, but they fit well within the broader ideas of Gary Brecka’s fasting plan. The main focus of the fast still centers on water, salt, amino acids, and rest—everything else is optional.

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15 Types of Magnesium (and What to Use Each For)

The Ultimate Guide to Magnesium Types

Magnesium is essential for our bodies, keeping our nerves and muscles working and supporting bone health. There are different types of magnesium, so it’s good to know which one might be the best fit for you. Here, we will look at fifteen important types of magnesium, their use cases, and tips on picking the right supplement.

Optimized For:

  • Empowerment
  • Energy
  • Health
  • Wellness
  • Published: May 16, 2025
  • Last Updated: June 3, 2025
    • Magnesium Citrate Magnesium Citrate

      Magnesium Citrate

      Magnesium citrate is a type of magnesium that is easy for your body to take. It’s a popular choice for magnesium supplements because it is absorbed quickly.

      • Most widely used supplement: Magnesium citrate is a type of magnesium that your body can absorb well, making it popular among supplement users. Many people turn to it because it’s quick for the body to take in, which means you can get the benefits without waiting long.
      • Treat constipation: Magnesium citrate is used to treat constipation. It works gently by pulling water into the intestines, softening the stool, and making it easier to pass.
      • Muscle relaxation: This supplement also shines in muscle relaxation. Many people find it helpful in easing muscle cramps and tension.
      • Improves Sleep: This supplement can also help enhance sleep because of its calming effects. It can soothe your nervous system, letting you unwind and settle in for a deeper, more restful sleep.

      Magnesium citrate is a handy supplement that can support digestion, relax muscles, and help you sleep well at night. It’s definitely worth considering if you’re looking for natural ways to feel better and take care of your body.

    • Magnesium Glycinate Magnesium Glycinate

      Magnesium Glycinate

      Magnesium glycinate is gentle and easy for the body to absorb, making it an excellent option for people with sensitive stomachs.

      • Gentle on the stomach: Magnesium glycinate is gentle and easy for the body to absorb, making it an excellent option for sensitive stomachs.
      • Help with anxiety: This form of magnesium promotes relaxation and helps calm stress.
      • Improve sleep quality: If you have trouble sleeping, this supplement might help. It can improve sleep patterns and reduce insomnia.
      • Beneficial for digestive issues: It’s also suitable for anyone with digestive problems since it’s less likely to cause diarrhoea than other types.

      Magnesium glycinate is great for stress relief, better sleep, and digestion.

    • Magnesium Malate Magnesium Malate

      Magnesium Malate

      Magnesium malate is made up of magnesium and malic acid. It’s great for boosting energy and helping your muscles recover.

      • Improve energy levels: The malic acid in it plays a key role in how our bodies make energy at the cellular level, which means it can give you that boost you might need, especially if you are feeling a bit drained.
      • Effective for muscle soreness: If you have ever dealt with muscle soreness after a workout, this supplement can help with that, too. It’s known for easing muscle pain and helping them recover faster, so you can return to your routine without too much downtime.
      • Help with fatigue: People who experience fatigue, like those with chronic fatigue syndrome, often turn to magnesium malate for relief.
      • Easy on the stomach: Magnesium malate is usually easy on the stomach. Many people with sensitive tummies find that it doesn’t cause the discomfort that some other supplements might, so it’s ideal for a wide range of people.

      This supplement can help boost energy, ease muscle pain, and tackle fatigue. Whether you are trying to recover after exercise or need a little pick-me-up throughout the day, this supplement could work well for you.

    • Magnesium Oxide 

      Magnesium oxide is a wallet-friendly supplement that many people turn to for helping with their digestion.

      • Most affordable forms of magnesium: Magnesium oxide is a popular and affordable supplement for digestive issues. It is affordable than other magnesium options, so many people choose it.
      • Relieve constipation: This type of magnesium works for constipation because it can pull water into the intestines.
      • Treat heartburn: When you feel a burn in your stomach or discomfort from indigestion, magnesium oxide can help settle things down by neutralising some of that stomach acid.
      • Less bioavailable: While it works well for digestive issues, magnesium oxide isn’t absorbed into the body, unlike other magnesium supplements.

      This supplement is a solid choice if you need something affordable for digestive relief. However, it might not be absorbed as effectively as other types of magnesium.

    • Magnesium Threonate Magnesium Threonate

      Magnesium Threonate

      Magnesium threonate has received much attention lately, especially regarding brain health. This supplement is well-known for its ability to cross the blood-brain barrier.

      • Beneficial for cognitive function: This form of magnesium is one of the few that can cross the blood-brain barrier.
      • Improve memory and brain health: This supplement might be worth considering if you want to improve your memory and overall brain health. It can improve learning and retention.
      • Suitable for mental clarity: It is linked to better mental clarity. This means it could help you feel more focused and clear-headed, which is a plus when you have a lot on your plate or need to perform well at work or in daily tasks.
      • Symptoms of age-related cognitive decline: Magnesium threonate can be especially helpful for older adults in tackling age-related cognitive decline issues.

      Magnesium threonate is a great option for anyone interested in enhancing brain health, improving memory, and sharpening cognitive skills.

    • Magnesium Taurate

      Magnesium taurate is a mix of magnesium and taurine, two amino acids that have many benefits for the heart.

      • Great for heart health: Magnesium taurate shines. It helps keep blood pressure in a healthy range and ensures that your heart works well overall.
      • Calming effects: If you have been feeling anxious or stressed, this form of magnesium can be a good friend. It’s known to have a calming effect, which can help ease anxiety and give your nervous system a little TLC.
      • Beneficial for muscle function: This supplement is great for your muscles. It helps with muscle contractions and can even help dodge those annoying cramps that sometimes sneak up on you during a workout or after a long day.
      • Controlling blood sugar levels: This compound can also be very helpful in managing blood sugar levels. It regulates insulin sensitivity and ensures that the body handles glucose properly.

      So, if you are looking for something that can benefit your heart health, keep your muscles happy, and lower your anxiety, magnesium taurate is definitely worth considering.

    • Magnesium Chloride Magnesium Chloride

      Magnesium Chloride

      Magnesium chloride is highly bioavailable, making it a popular choice for skin treatments and supplements that can be swallowed.

      • Absorbed by the body: It is one of the most bioavailable forms of magnesium, supporting rapid absorption.
      • Relieve muscle cramps: Magnesium chloride might be the solution you need if you are experiencing muscle cramps. It can help relax tight muscles and even help you stretch better, making moving around a lot easier.
      • For skin use: You can also use magnesium chloride directly on your skin. It’s often found in magnesium oil, which you can rub onto sore or stiff areas.
      • Beneficial for detoxification: This supplement also helps your body detox. It assists in flushing out unwanted substances while promoting a sense of calm, which is perfect for unwinding after a long day.

      Magnesium chloride is quite versatile. Whether you apply it to your skin or take it as a supplement, it serves two purposes: helping with muscle relief and supporting your body in getting rid of toxins.

    • Magnesium L-threonate

      Magnesium L-threonate is a relatively new type of magnesium that’s receiving considerable attention for its potential benefits for the brain.

      • Great for brain health: It is known for its unique ability to pass through the blood-brain barrier, which lets it deliver magnesium right where it’s needed most – to your brain.
      • Improve memory: This supplement could help improve memory. If you or someone you know is dealing with memory issues or just feeling a bit foggy mentally, this might be a good option to look into.
      • Support overall neurological health: It helps improve synaptic plasticity, which is important for learning and memory.
      • Ideal for older adults: Magnesium L-threonate is especially beneficial for older adults. It’s often recommended for those looking to boost their brain function as they age.

      Magnesium L-threonate seems a solid choice for anyone aiming to support their brain health and memory. 

    • Magnesium Sulfate

      Magnesium sulfate, more commonly known as Epsom salt, is widely used in baths for muscle relaxation.

      • Commonly used in baths: Many people sprinkle some Epsom salt into their baths to help ease sore muscles and promote a sense of calm.
      • Excellent for detoxification: Not only does Epsom salt feel good, but it also helps detoxify your body. Soaking in a bath with magnesium sulfate can help pull toxins through your skin.
      • Used to prevent seizures: Magnesium sulfate is sometimes used in hospitals to help control seizures, particularly in pregnant women who might be dealing with complications.
      • Treat magnesium deficiency: It can also help people with magnesium deficiency. If someone needs a quick magnesium boost, they can get it directly through an IV.

      All in all, this supplement is quite useful. Whether it’s for relaxing in the tub, helping your body detox, or stepping in during emergencies to tackle magnesium deficiencies, Epsom salt has got you covered in various ways.

    • Magnesium Carbonate Magnesium Carbonate

      Magnesium Carbonate 

      Magnesium carbonate is often used as an antacid, commonly found in supplements.

      • Relieve heartburn: If you are dealing with that annoying burn in your chest or an upset stomach, magnesium carbonate can help neutralise excess acid in your stomach. This makes it a go-to option for people who often experience acid reflux or indigestion.
      • Used as a digestive aid: The compound also helps keep digestion on track, allowing regular bowel movements, which is important if you struggle with constipation.
      • Best for athletes: Magnesium carbonate is sometimes included in supplements to improve athletic performance. Athletes use it to help with muscle function, which could lead to better workout sessions.
      • Less bioavailable than other forms: This type of magnesium is less bioavailable than some other forms of magnesium. Your body has to do some work to convert it before you can get all its benefits.

      Magnesium carbonate is a handy little helper for digestive health and keeping heartburn in check. But if you are looking for something that your body can absorb more easily, you should explore different forms of magnesium out there.

    • Magnesium Aspartate

      Magnesium aspartate is a well-absorbed form of magnesium, often used for boosting energy levels.

      • Highly bioavailable: Many people turn to this supplement when they want to feel more energised. It is highly bioavailable, so you can reap its benefits.
      • Used for muscle function: One of the main reasons people like magnesium aspartate is that it helps with muscle function. It helps keep your muscles relaxed and working well, making a big difference when exercising or just going about your day.
      • Boost energy levels: This supplement can help boost your energy. It plays a role in how your cells produce energy, which can help fight off that sluggish feeling we sometimes get.
      • Used in sports supplements: Athletes often include magnesium aspartate in their training routines because it helps with muscle cramps and fatigue.

      Magnesium aspartate is a solid option if you are looking for support in energy, muscle health, and your overall wellness. 

    • Magnesium Hydroxide Magnesium Hydroxide

      Magnesium Hydroxide

      Magnesium hydroxide is commonly used as a laxative and an antacid.

      • Best known as a laxative: Many people know it as a laxative that pulls extra water into their intestines to help things move along more smoothly.
      • Treat indigestion: If you have indigestion or heartburn, magnesium hydroxide can help balance stomach acid, easing that uncomfortable burn.
      • Available in over-the-counter products: You can find magnesium hydroxide in many over-the-counter products. One of the most familiar ones is milk of magnesia, which has been around for ages.
      • Easily absorbed: Magnesium hydroxide isn’t absorbed by the body as the other forms of magnesium. This means it mostly does its job right where needed—in the digestive system.

      Magnesium hydroxide can be a lifesaver when facing constipation or heartburn, making it a useful option in your medicine cabinet.

    • Magnesium Pidolate Magnesium Pidolate

      Magnesium Pidolaten

      Magnesium pidolate is a form of magnesium that combines magnesium with pidolic acid, which is involved in protein synthesis.

      • Beneficial for overall cellular function: It supports the production of proteins and the proper functioning of cells.
      • Improve muscle function: This supplement is best known for helping with muscle function. It is a good supplement if you have had cramps or annoying muscle spasms.
      • Treat magnesium deficiencies: Magnesium pidolate is often used when people are low in magnesium. If you are feeling run down or have signs of deficiency, this supplement might be worth a try, as it can help bring your levels back up.
      • Recovery after physical exertion: It promotes faster recovery by supporting muscle relaxation and reducing soreness.

      Magnesium pidolate is a handy option for maintaining cellular health, ensuring muscle function, and speeding up recovery after exerting physical effort.

    • Magnesium Orotate Magnesium Orotate

      Magnesium Orotate

      Magnesium orotate is a unique form of magnesium often used for cardiovascular health.

      • Excellent for heart health: Many people believe it’s excellent for heart health because it improves blood flow, can lower blood pressure, and supports the heart’s overall function.
      • Used by athletes for performance: Athletes often use this supplement, which can aid in energy production and help muscles function well during tough workouts.
      • Beneficial for overall wellness: It helps keep your whole body healthy by maintaining the well-being of cells, tissues, and organs.
      • Well-absorbed by the body: One of the best things about magnesium orotate is how well it gets absorbed. This means that when you take it, your body can use it well.

      Magnesium orotate has become popular for those focusing on heart health and those looking to improve their energy and muscle health. With its various benefits, it’s no wonder people are discussing it more and more.

    • Magnesium Stearate Magnesium Stearate

      Magnesium Stearate

      Magnesium stearate is a magnesium salt commonly used as a lubricant in supplement manufacturing.

      • Widely used in supplements: It acts mainly as a lubricant during manufacturing, helping keep ingredients from clumping together and sticking to machinery.
      • Less therapeutic purposes: This form of magnesium is not typically used for therapeutic purposes. It is more of a stabiliser and anti-caking agent than a direct supplement.
      • Subject of controversy: Some argue it may interfere with the absorption of other nutrients, though research is inconclusive.
      • Safe in small amounts: Magnesium stearate is generally accepted as safe, especially in tiny amounts in supplements.

      Though magnesium stearate is pretty common in the supplement world, it’s not used for its magnesium benefits. The main goal is to ensure the manufacturing process runs smoothly.

    • Magnesium Supplements Used by Celebrities 

      Magnesium is a popular supplement among many celebrities for its calming effects, muscle support, and brain benefits. Here’s how some of them incorporate it into their routines:

      • Gary Brecka: He likes taking Magnesium Glycinate or L-threonate at night to help him sleep, relax his muscles, and clear his mind.
      • Peter Attia: He switches between different types of magnesium, including Citrate, during the day to stay healthy overall.
      • Dr. Mary Claire Haver: She chooses Magnesium Threonate at night for better sleep, especially during menopause and perimenopause.
      • Taylor Swift: She adds magnesium to her daily routine to support her muscles and boost her energy.

      In short, whether it’s from health experts or celebrities, magnesium is a valuable supplement that many people rely on for better sleep, stress relief, and recovery.

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Health Benefits of Ashwagandha

Rooted in Tradition, Backed by Science

For centuries, people have used Ashwagandha for various medicinal purposes. The evergreen shrub has been known for ages in traditional Ayurvedic medicine and among people today who are into wellness. It is super beneficial when it comes to energy and helps cope with stress. Let's break down the detailed benefits of Ashwagandha and how it can benefit your mind, body, skin, and hair.

Optimized For:

  • Energy
  • Health
  • Supplement
  • Published: May 16, 2025
  • Last Updated: June 3, 2025

    • Key Health Benefits of Ashwagandha

      Ashwagandha is known for being an excellent healing herb, and for good reason. This adaptogen is worth considering if you want to sharpen your mind, increase your energy, or generally feel better. Let’s take a closer look at its key health benefits:

      Reduces Stress and Anxiety

      One of the most highly celebrated benefits of Ashwagandha is its calming effect. If you often feel stressed or anxious, this shrub might be just what you need to find some calm.

      • Regulate cortisol levels: This shrub can control the body’s main stress hormone and lessen tiredness, burnout, and tension caused by chronic stress.
      • Calms your nerves: Works as a natural stress reliever to help keep your body in check.
      • Eases anxiety: Helps lessen feelings of anxiety and promotes a better mood, especially during stressful times.
      • Supports a balanced mood: Boosts serotonin, which can lift your spirits and reduce feelings of irritability or brain fog.

      Ashwagandha is a natural way to tackle everyday stress and find emotional balance.

      Improves Quality Sleep

      If you are having trouble getting good sleep, Ashwagandha might help get your sleep schedule back on track.

      • Helps you fall asleep faster: It calms racing thoughts, making it easier to doze off at night.
      • Supports deeper sleep: Ashwagandha can help you sleep longer, which is excellent for recovery overnight.
      • Reduces nighttime restlessness: This shrub can help you reduce those annoying awakenings so you can sleep through the night.
      • Eases sleep-related anxiety: It helps relax your mind and body, making it easy to wind down before bed.

      Ashwagandha can help improve sleep patterns, especially for anyone dealing with restlessness or trouble sleeping.

      Anti-Inflammatory and Antioxidant Benefits

      Ashwagandha helps fight inflammation and oxidative damage, which improves overall health.

      • Reduces inflammation: It targets the molecules that trigger inflammation so that it can help with pain and swelling.
      • Fights free radicals: This shrub has strong antioxidant properties that protect your cells from stress and ageing.
      • Supports your immune system: Helps keep your immune responses in check, so your body doesn’t react too strongly.
      • Aids in tissue repair: Ashwagandha boosts your body’s ability to fix damaged tissues and keep your cells functioning well.

      All in all, Ashwagandha’s anti-inflammatory and antioxidant benefits can be a great natural way to support your long-term health.

      Cardioprotective Benefits 

      Ashwagandha is like a friend for your heart, offering solid support to keep it healthy. Let’s break down how it helps in a way that feels a bit more down-to-earth.

      • Keeps Blood Pressure in Check: This shrub can help regulate blood pressure. It relaxes your blood vessels and helps find a balance, which is good for your overall health.
      • Protects Your Heart Muscles: Stress, toxins, and inflammation can be tough on your heart. Ashwagandha helps protect your heart cells from all that damage, like a shield that keeps them safe.
      • Better Cholesterol Levels: It can also help with cholesterol and triglycerides. Promoting healthier levels helps lower the chances of heart problems in the future.
      • Improves Blood Flow: When your blood flows better, your body works better. Ashwagandha supports circulation, meaning more blood and oxygen can get where they need to go, which keeps everything running smoothly.

      Ashwagandha has several benefits that can keep your heart in good shape. It’s not about fixing everything overnight, but it can contribute to a healthier heart over time, making it stronger and more resilient against challenges.

      Cognitive and Neuroprotective Effects

      Ashwagandha is good for your brain, helping with clarity and memory and keeping your mind sharp as you age.

      • Memory Boost: The shrub helps you remember things better and recall information faster.
      • Better Focus: It keeps you alert and concentrated, whether you are working on short or long tasks.
      • Neuroprotective: Ashwagandha has compounds that protect brain cells from harmful substances and damage.
      • May Slow Down Ageing: It might help delay issues linked to Alzheimer’s and Parkinson’s disease.

      Ashwagandha can help with brain health and keep your mind sharp as you age.

    • Ashwagandha Benefits for Males

      Ashwagandha is an herbal supplement for men who want better health, energy, and vitality. This ancient supplement helps with hormone balance, muscle strength, stress management, and reproductive health. Men who use Ashwagandha regularly often see better testosterone levels, improved fertility, increased stamina, and a more stable mood.

      Increased Testosterone

      Ashwagandha is a natural shrub that can help boost the body’s hormone levels, especially testosterone, which is important for men’s health and performance.

      • Boosts testosterone levels: It helps the body produce more testosterone, improving energy and reproductive health.
      • Supports muscle growth and strength: Higher testosterone can aid in building and keeping lean muscle, making workouts more effective.
      • Enhances libido and sexual health: By balancing hormones, Ashwagandha can improve sexual desire and stamina, which can benefit relationships.
      • Improves energy and stamina: More testosterone means more energy and less tiredness, helping men stay active throughout the day.

      Boosting testosterone with Ashwagandha can positively affect men’s health, including physical strength and sexual wellness.

      Improved Fertility

      Fertility issues can be frustrating for many men, but Ashwagandha can naturally help by improving sperm health and reproductive function.

      • Increases sperm count and motility: Ashwagandha helps reduce stress in the body, leading to healthier and more mobile sperm, which can increase the chances of conception.
      • Enhances sperm volume: It can help produce better overall amounts of sperm, which can improve reproductive potential.
      • Balances reproductive hormones: Ashwagandha helps manage hormones important for fertility, like luteinising and follicle-stimulating hormones.
      • Protects against oxidative damage: Thanks to its antioxidant qualities, Ashwagandha can protect sperm from damage, potentially improving fertility.

      By supporting sperm health and hormone balance, Ashwagandha can be a helpful natural option for men dealing with fertility challenges.

      Enhanced Athletic Performance

      Men looking to improve their fitness and endurance may find Ashwagandha an excellent supplement for better athletic performance.

      • Increases muscle strength and mass: Ashwagandha helps build stronger muscles by supporting protein production and balancing hormones.
      • Improves endurance and stamina: It can support heart health and reduce tiredness, leading to longer and more effective workouts.
      • Speeds up recovery time: Ashwagandha can reduce inflammation and muscle injury, helping athletes bounce back quicker after workouts.
      • Boosts coordination and reaction time: This supplement can enhance focus and coordination, which is excellent for training.

      Ashwagandha can help men reach their fitness goals by naturally improving strength, endurance, and recovery.

    • Ashwagandha Benefits for Females

      Ashwagandha can benefit women in various ways. It supports hormonal balance, can aid in fertility, and may help with mood swings and menopause symptoms. This plant helps the body feel more balanced and at ease.

      Hormonal Balance

      Hormones can affect how we feel and function; Ashwagandha might help keep those hormones in check.

      • Supports hormone levels: Ashwagandha works with your body’s systems to help keep key hormones steady, which can lead to better menstrual cycles.
      • Helps with PMS: It might ease mood swings, bloating, and cramps by calming your nervous system and addressing stress hormones.
      • Boosts emotional balance: Lowering cortisol levels and supporting neurotransmitters can help you feel more stable throughout your cycle.
      • Promotes regular periods: Its adaptogenic nature may help restore regular cycles thrown off by stress or hormone issues.

      For those dealing with PMS or hormone shifts, Ashwagandha could be a natural option to help find balance and ease discomfort.

      Fertility Support

      Stress, hormonal changes, and ovarian health can all impact fertility, and Ashwagandha may help in these areas.

      • Balances fertility hormones: Ashwagandha helps keep key hormones like estrogen and progesterone stable, which is good for reproductive health.
      • Reduces stress on conception: Lowering cortisol can tackle one hidden factor that makes it harder to conceive.
      • Supports ovarian health: Its antioxidant properties might protect ovarian tissue and help with healthy ovulation.
      • May support hormonal balance in women: Ashwagandha has effects similar to estrogen, which could naturally support fertility.

      Ashwagandha might improve fertility by balancing hormones, reducing stress, and supporting ovarian health.

      Menopause Support

      Menopause can bring many physical and emotional changes, and Ashwagandha might help ease that transition. 

      • Reduces hot flashes and night sweats: Ashwagandha could help stabilise body temperature, relieving common menopause symptoms.
      • Supports better sleep: Its calming properties might help reduce anxiety and promote more profound, more restful sleep.
      • Lowers anxiety and irritability: This adaptogen can help calm mood swings during the ups and downs of perimenopause and menopause.
      • Balances hormone decline: Ashwagandha may support adrenal and thyroid health, helping the body adjust to lower estrogen levels.

      For women experiencing menopause, Ashwagandha offers a natural approach to managing symptoms and feeling more at ease.

    • Ashwagandha Benefits for Skin Ashwagandha Benefits for Skin

      Ashwagandha Benefits for Skin

      Ashwagandha is excellent for your health and your skin. It has antioxidant and anti-inflammatory properties and can help boost collagen, contributing to a clearer, brighter, youthful complexion.

      Antioxidant Protection

      Daily pollution and sun exposure can age your skin, but Ashwagandha might help protect it.

      • Fights free radicals: Ashwagandha has natural antioxidants that combat harmful molecules, protecting your skin from damage.
      • Delay signs of ageing: It helps lower oxidative stress, which can help prevent wrinkles, fine lines, and age spots.
      • Supports a youthful glow: Antioxidants aid skin renewal and help achieve an even, radiant complexion.
      • Protects against environmental stressors: It protects from daily pollutants and sun damage.

      Using Ashwagandha regularly could help keep your skin looking younger, brighter, and tougher against ageing.

      Anti-Inflammatory Properties

      Inflammation causes many skin problems, and Ashwagandha can help soothe it.

      • Soothes irritated skin: Its natural compounds can decrease redness, itching, and discomfort from eczema or dermatitis.
      • Helps manage acne: Ashwagandha might reduce breakouts and promote clearer skin by controlling inflammation.
      • Balances skin tone:  It can help even blotchy skin by reducing sensitivity.
      • Strengthens skin barrier: Less inflammation means your skin can heal better and protect itself from damage.

      Ashwagandha is a gentle, natural choice for calming irritated or sensitive skin.

      Hydration and Moisture

      If you struggle with dry or flaky skin, Ashwagandha can help restore moisture.

      • Improves skin hydration: It can boost your skin’s ability to retain moisture, leading to a softer feel.
      • Softens rough patches: Regular use might reduce flakiness and improve smoothness in dry areas.
      • Boosts natural oils: Ashwagandha supports the balance of natural oils, especially for dehydrated skin types.
      • Promotes a dewy look: Better moisture retention can give your skin a natural glow and softness.

      Ashwagandha helps with deeper hydration, perfect for soft, smooth, and healthy-looking skin.

      Collagen Stimulation 

      Collagen keeps your skin firm and flexible; Ashwagandha may help boost its production.

      • Encourages collagen synthesis: It may help increase collagen, the protein that keeps skin firm.
      • Improves skin elasticity: Better collagen support means skin can be more flexible and less likely to sag.
      • Refined texture: Firmer skin tends to look smoother and can minimise the appearance of enlarged pores.
      • Reduces visible ageing: More collagen can soften the look of lines and give skin a fuller appearance.

      If you want to maintain firm, youthful skin, Ashwagandha may help support collagen production.

    • Ashwagandha Benefits for Hair Ashwagandha Benefits for Hair

      Ashwagandha Benefits for Hair

      Ashwagandha is excellent for health, but also does wonders for hair. It can help boost growth, reduce hair fall, and even tackle premature greying. This plant supports a healthy scalp and helps strengthen hair. Its antioxidants and anti-inflammatory properties improve blood circulation in the scalp, manage stress, and enhance hair growth from the roots.

      Promotes Hair Growth

      Healthy hair starts at the roots, and Ashwagandha can help by improving blood flow to your scalp and keeping your hair follicles in good shape.

      • Improves scalp blood flow: Ashwagandha boosts circulation, sending important nutrients and oxygen to your hair follicles. 
      • Stimulates hair follicles: It can wake sleepy follicles and encourage new hair to grow stronger and healthier. 
      • Nourishes the roots: It helps create a better environment for hair growth, giving your scalp what it needs for healthy regrowth. 
      • Combats thinning: Over time, it may help fight against thinning hair, resulting in fuller, thicker locks.

      Ashwagandha may help you grow hair naturally over time by energising your scalp and hair follicles.

      Reduces Hair Fall

      Stress can cause hair loss, and Ashwagandha is known for tackling stress from within.

      • Reduces cortisol levels: This adaptogen helps keep stress hormones in check, which can reduce hair shedding
      • Protects follicle health: Lower stress means healthier follicles are less likely to get damaged. 
      • Strengthens root grip: Ashwagandha makes hair less likely to fall out by improving the strength of the scalp’s roots. 
      • Minimise breakage triggers: Maintaining steady stress levels can help reduce the things that usually cause breakage.

      Ashwagandha’s stress-busting qualities make it an excellent option for reducing hair loss and keeping the scalp strong.

      Addresses Premature Greying 

      Premature greying can be tied to oxidative stress, and Ashwagandha might help balance things.

      • Protect hair pigmentation: It may help your body produce melanin, which gives hair its colour
      • Neutralises oxidative damage: Its antioxidant properties protect hair from stress, which can lead to early greying. 
      • Slows down ageing effects: Nourishing your hair might help you avoid signs of ageing, such as grey strands and brittleness. 
      • Restores vibrancy: Regular use can help your hair stay shiny and vibrant for longer.

      Ashwagandha could be a helpful choice if you’re looking for natural ways to delay or reduce premature greying.

      Strengthens Hair 

      Weak and brittle hair is more likely to break, but Ashwagandha can help strengthen your hair from the inside.

      • Improves hair structure: This supplement helps strengthen each hair strand, lowering the chances of split ends.
      • Reduces protein loss: It supports keratin, which keeps hair strong and flexible. 
      • Nourishes the shaft: Ashwagandha gives your hair the nutrients it needs to become more resilient. 
      • Protects from external stressors: It may shield your hair from pollution, heat styling, and chemicals.

      Regularly using Ashwagandha may help you have stronger, smoother hair that can handle daily stress.

      Reduces Scalp Inflammation

      A healthy scalp is crucial for hair health; Ashwagandha can support this naturally.

      • Soothes irritation: Its anti-inflammatory properties help ease itchiness, flaking, and sensitivity on the scalp. 
      • Combats dandruff: It might help balance the factors leading to dandruff-related issues. 
      • Restores scalp balance: Ashwagandha helps your scalp produce the right amount of oil, keeping it from getting too dry or oily. 
      • Promotes a healthy environment: A calm and nourished scalp is the perfect place for hair growth. 

      Ashwagandha helps control inflammation and restore balance to the scalp, setting the stage for healthier hair overall.

    • Celebrities Who Use Ashwagandha Celebrities Who Use Ashwagandha

      Celebrities Who Use Ashwagandha

      Ashwagandha is more than just a trendy wellness term; it’s a favourite among top performers like athletes, doctors, and biohackers. Known for balancing stress levels and boosting overall performance, it’s made its way into the routines of some well-known faces. Here are a few celebrities and experts who swear by it:

      David Goggins: This ultra-endurance athlete and former Navy SEAL uses ashwagandha to help manage stress and build mental toughness without the need for stimulants or sedatives.

      Gary Brecka: A leading human biologist and wellness expert, Gary takes ashwagandha for mental clarity and hormonal balance, fitting well with his goal of improving human performance naturally.

      Dr. Peter Attia: Known for his focus on longevity and health, Dr. Attia takes 600 mg of ashwagandha before bed to help him relax, lower cortisol, and improve sleep quality, which is key to his wellness plan.

      Andy Galpin: A performance scientist, Galpin includes ashwagandha in his NSF-certified supplement stack and points out its benefits for stress management and recovery, especially for athletes.

      Dr. Andrew Huberman: This neuroscientist and popular podcast host suggests ashwagandha for lowering cortisol and supporting the brain-body connection. It’s part of his routine for better focus and overall wellness.

    • Common Dosages and Formulations

      Ashwagandha comes in different types, such as capsules, powders, tinctures, and gummies, that can help you enhance your daily routine.

      • The usual daily dose is between 300 and 600 mg: This amount is commonly used in studies for stress relief, mental performance, and general wellness.
      • Goli Ashwagandha Gummies are an easy option: Each gummy has a consistent dose that fits right into your daily routine.
      • Best to start with a lower dose and slowly increase: This helps your body get used to it and reduces the chance of any unwanted effects.

      Ashwagandha capsules offer a simple way to add this supplement to your diet, especially if you stick to the recommended dose.

Back

Chris Bumstead’s Supplement List

What He Takes to Support Strength and Recovery

Chris Bumstead, a top figure in bodybuilding and multiple-time Mr. Olympia Classic Physique champion, follows a supplement routine that supports his training, recovery, and overall health. His stack includes a mix of protein, pre-workout, creatine, fiber, and other essentials to match the demands of intense training. He also takes daily vitamins and focuses on nutrients that help with digestion, energy, and muscle growth. This article will go over the Chris Bumstead supplement list, covering what supplements he takes, how he uses them, and the role they play in his daily routine.

Optimized For:

  • Bodybuilding
  • Fitness
  • Performance
  • Supplements
  • Published: May 13, 2025
  • Last Updated: May 19, 2025
    • Chris Bumstead's whey protein Chris Bumstead's whey protein

      Whey Protein

      Chris Bumstead relies on consistency, and whey isolate has long been one of his go-to choices for daily nutrition. It fits into both his morning routine and nighttime habits, helping him stay on track with his overall goals. This isn’t just a post-workout add-on — it’s a year-round part of how he supports muscle growth and recovery.

      • 100% whey isolate: A clean, fast-digesting source of protein that’s low in carbs and fat, making it ideal for lean muscle development without adding extra calories.
      • Two scoops per day: He usually takes one scoop in the morning with his breakfast shake and another in the evening, either post-workout or as a bedtime snack.
      • Muscle recovery support: Delivers essential amino acids that help repair microtears in muscle tissue and support growth after high-intensity training.
      • Morning shake habit: Often mixes whey isolate with oats and egg whites, giving him a high-protein breakfast that fuels his day without slowing digestion.
      • Evening protein intake: Used as part of his nighttime routine to support overnight muscle recovery and help meet his daily protein target.
      • Daily routine essential: This supplement stays in his stack year-round, used during both off-season and contest prep for consistent protein intake.
      • Low-fat, low-carb formula: Keeps his nutrition clean and efficient while helping him hit high protein numbers without disrupting his macros.

      Whey protein continues to be one of Chris Bumstead’s most trusted supplements, supporting his recovery and helping him meet strict nutrition goals every single day.

    • Chris Bumstead's creatine supplement Chris Bumstead's creatine supplement

      Creatine Monohydrate

      Among all the supplements he takes, Chris Bumstead has relied on creatine since the early days of his career. It’s a steady part of his routine that supports strength and size without needing cycles or complex dosing strategies. Simple, effective, and consistent.

      • Strength and power support: Creatine helps regenerate ATP, the primary fuel source for muscle contractions, which allows him to lift heavier weights and push through tough sets with more intensity.
      • Muscle fullness: Increases water content within the muscles, leading to a denser, more pumped look and supporting overall volume during training phases.
      • Daily dose: Usually takes about 5 grams each day, often added to his post-workout shake or another convenient drink so it becomes part of his regular routine without any hassle.
      • Muscle recovery: Supports faster recovery between sets and helps reduce soreness, making it easier for him to maintain high-frequency training across multiple body parts.
      • Used in all phases: Creatine stays in his routine year-round, including both bulking and cutting phases, and is only sometimes removed in the final days leading up to a competition.
      • No loading phase: He skips loading cycles and sticks with one steady dose daily, which keeps things simple and effective without unnecessary spikes.
      • Proven consistency: Has named creatine as one of his original go-to supplements and continues to keep it in his stack as part of his long-term approach to strength and performance.

      Creatine monohydrate remains a reliable staple in Chris Bumstead’s supplement list, known for supporting size, strength, and recovery—season after season.

    • Closeup of Chris Bumstead's omega-3 pills Closeup of Chris Bumstead's omega-3 pills

      Omega-3 Fish Oil

      Chris Bumstead has made fish oil a steady part of his daily supplement habits for years. Even during contest prep, he continues to take it for its overall wellness benefits. It’s one of those staples that supports long-term health while also helping him handle the physical demands of bodybuilding.

      • Rich in EPA and DHA: Supplies two key omega-3 fatty acids that play a role in reducing inflammation, supporting brain health, and maintaining cardiovascular function.
      • Heart health benefits: Helps support healthy cholesterol levels and blood pressure, which is especially important during heavy lifting and high-stress phases.
      • Joint and tendon support: Aids in reducing inflammation around the joints, which helps manage soreness and keeps mobility strong throughout intense training cycles.
      • Mental clarity: Linked to improved focus and cognitive support, omega-3s may assist with staying sharp during long training blocks or calorie-restricted phases.
      • High daily dose: Chris takes around 10–12 grams of fish oil per day, usually spread out with meals to help digestion and keep levels steady.
      • Calories included: Even during prep, he accounts for roughly 100 calories from fish oil in his diet, showing how important it is to his routine.
      • Year-round essential: Unlike some other supplements, this one stays in his stack year-round because of the broad support it provides for overall health.

      Omega-3 fish oil holds a consistent place in the Chris Bumstead supplement stack, valued for its benefits to recovery, inflammation, and long-term wellness across both off-season and prep.

      Maybe that wouldn’t be the best during a cut, but my body is used to it and I’m losing weight… so we’re doing it.

    • Chris Bumstead's multivitamin pills Chris Bumstead's multivitamin pills

      Multivitamin

      Chris Bumstead takes a multivitamin daily to make sure nothing slips through the cracks in his diet. When you’re following a strict meal plan with limited variety, it’s easy to miss essential micronutrients. A high-quality multivitamin helps him cover the basics and stay consistent all year long.

      • Full micronutrient coverage: Delivers a broad range of vitamins and minerals to help meet daily nutrient needs, even with a limited or repetitive meal plan.
      • Fills dietary gaps: Supports areas that might fall short in his diet—especially during prep when food choices are stricter and variety is reduced.
      • Daily intake: Typically taken once per day with a meal, most often with breakfast to ensure good absorption and easy consistency.
      • Supports overall health: Helps maintain immune function, energy levels, and recovery by making sure his body isn’t missing essential nutrients.
      • Prep and off-season use: Stays in his routine year-round, offering consistent support no matter the phase he’s in.
      • Preferred brand: Often chooses high-quality options like Revive MD’s multivitamin, trusted for purity and effectiveness.
      • Long-term habit: Has been part of his routine since the early stages of his bodybuilding career and remains one of his most consistent supplements.

      A high-quality multivitamin continues to hold its place in the Chris Bumstead supplement stack, used daily to support everything from energy and immunity to long-term health—no matter what phase of training he’s in.

    • An AG1 green powder shake An AG1 green powder shake

      Green Powder

      Chris Bumstead doesn’t rely on green powders to replace whole foods, but he does keep one in his stack for convenience. When he’s traveling, doing media, or following a limited diet, this supplement helps cover micronutrient needs he might not get from food alone.

      • Nutrient-rich formula: Contains a mix of vegetables, fruits, and superfoods that offer vitamins, minerals, and antioxidants to support general health.
      • Micronutrient backup: Useful for days when his meals are repetitive or lack variety, especially during travel or shoot prep.
      • Digestive support: Many formulas include ingredients like digestive enzymes or probiotics to help with gut health and regularity.
      • Easy to use: Usually takes one scoop mixed in water or juice, either in the morning or added to a protein shake for simplicity.
      • Used as needed: Not a daily must-have, but something he keeps on hand for times when vegetable or fruit intake is lower than usual.
      • Travel-friendly: Becomes especially helpful on the road when getting in fresh produce is less practical.
      • Alternative option: For anyone looking to add greens to their routine, AG1 is a widely used greens powder that covers daily nutrient needs with added digestive and energy support.

      Greens powders are a convenient part of Chris Bumstead’s supplement list—used more for coverage than as a replacement—and help him stay on track during busy or less structured days.

    • Chris Bumstead holding his vitamin C pills Chris Bumstead holding his vitamin C pills

      Vitamin C

      Chris Bumstead has long relied on Vitamin C to support his immune system during intense phases of training. It’s a simple supplement with well-known benefits, but he makes sure to keep it in his routine—especially when recovery and staying healthy are top priorities.

      • Immune system support: Helps reduce the chances of getting sick during hard training blocks, when stress and physical fatigue can weaken defenses.
      • Antioxidant protection: Fights oxidative stress caused by intense workouts and low-calorie dieting, protecting cells from damage over time.
      • Collagen production: Plays a role in maintaining healthy skin, tendons, and ligaments by supporting natural collagen synthesis.
      • Recovery aid: May help with post-workout inflammation and support quicker recovery between sessions when used consistently.
      • Daily dose: Often takes 1,000 mg or more each day, either in the morning or after workouts depending on his supplement timing.
      • Prep focus: During contest prep, he’s more consistent with his intake to help keep his immune system strong under the demands of cardio, dieting, and training.
      • Long-term use: This has been part of his supplement stack for years and continues to show up in both his current prep and off-season supplement list.

      Vitamin C remains one of the most consistent picks in the Chris Bumstead supplement line, used year-round to support immune health, fight stress, and keep his body recovering efficiently.

    • Chris Bumstead's glutamine supplement Chris Bumstead's glutamine supplement

      Glutamine

      Among the many supplements in Chris Bumstead’s routine, glutamine stands out for how often it shows up in his daily shakes. It’s not a flashy product, but it plays a quiet and consistent role in keeping his body supported during phases of intense training and dieting.

      • Daily intake: Takes 10 grams per day, typically split into two 5-gram doses to help maintain steady levels and ongoing support throughout the day.
      • Added to shakes: Mixes it directly into his morning protein shake and again at night, making it easy to stay consistent without needing extra steps.
      • Supports recovery: Helps reduce muscle soreness and assists with tissue repair after intense workouts, especially valuable during heavy lifting cycles.
      • Gut health benefits: Supports the integrity of the gut lining and overall digestion, which can be impacted by large meals or periods of caloric stress.
      • Immune function: Plays a role in immune system support, which becomes important when the body is taxed by intense physical training or strict dieting.
      • Year-round use: Kept in his stack throughout both bulking and cutting phases to support general health and workout recovery at all times.
      • Training stress support: Becomes especially useful during prep or when in a calorie deficit, helping his body bounce back between sessions.

      Glutamine is a low-profile but essential part of the Chris Bumstead supplement list, valued for its role in recovery, gut support, and keeping his system running well through all stages of training.

    • Closeup of Resveratrol pills for Chris Bumstead Closeup of Resveratrol pills for Chris Bumstead

      Resveratrol

      Chris Bumstead added resveratrol to his prep-phase stack as a way to support overall wellness when training stress is high. While often known for its antioxidant properties, it’s also a supplement that may offer added support for heart health and performance during intense workouts.

      • Antioxidant support: Helps neutralize oxidative stress that builds up from hard training, especially useful when cardio and lifting volume are both high.
      • Cardiovascular health: Known to support healthy blood vessels, which may benefit heart function during physically demanding prep phases.
      • Pump enhancement: May contribute to improved blood flow, which can help with vascularity and muscle pumps during intense training sessions.
      • Standard dose: Typically taken at 500 mg per day, either in the morning or before workouts, depending on how it fits into his daily routine.
      • Capsule format: Comes in easy-to-take capsule form, making it simple to add alongside other pre-workout or morning supplements.
      • Olympia prep addition: Brought into his stack specifically during the final stretch before competition to help support focus, circulation, and recovery.
      • Occasional use: Not always a year-round supplement, but one that gets added in when physical stress is elevated and recovery needs increase.

      Resveratrol isn’t always in Chris Bumstead’s daily supplements, but it becomes a smart addition during periods of high training intensity—fitting neatly into the Chris Bumstead supplement list when heart health and recovery demand extra attention.

    • Chris Bumstead's electrolyte drink Chris Bumstead's electrolyte drink

      Electrolytes

      Hydration plays a bigger role in performance than most people realize, and Chris Bumstead doesn’t take it lightly—especially during prep or intense cardio phases. Electrolyte support helps him stay sharp, avoid cramping, and maintain muscle function, even when carbs are low or training volume is high.

      • Replaces lost minerals: Supports hydration by replenishing essential electrolytes like sodium, potassium, and magnesium lost through sweat.
      • Dose and timing: Usually adds one serving to his water during cardio or workouts to stay hydrated and support muscle performance.
      • Morning routine: Often mixes electrolyte powder into his cold brew coffee before fasted cardio for added hydration without extra calories.
      • Supports muscle function: Helps reduce the risk of cramps, twitching, or muscle fatigue during long or high-intensity training sessions.
      • Hydration during prep: Becomes even more important while dieting when lower carbs can reduce fluid retention and increase the risk of dehydration.
      • Used all year: Not just for contest prep—he includes electrolytes in his routine year-round, especially during summer training or cardio blocks.
      • Performance benefits: Helps maintain output and focus when sweating heavily, allowing him to stay consistent with his training plan.

      Electrolytes remain a steady part of Chris Bumstead’s supplements, playing a key role in keeping him hydrated, cramp-free, and performing at his best across all seasons.

    • Chris Bumstead adding turmeric to his drink Chris Bumstead adding turmeric to his drink

      Turmeric / Curcumin

      When recovery and joint comfort become more difficult to manage, Chris Bumstead adds natural anti-inflammatory support to his stack. Turmeric—specifically the curcumin compound—has become part of his routine to help him stay consistent with training, especially during prep when inflammation can rise.

      • Anti-inflammatory support: Curcumin, the active ingredient in turmeric, helps manage inflammation caused by intense resistance training and daily cardio.
      • Joint health benefits: Assists in keeping joints comfortable and functioning well through heavy lifts, repetitive movements, and long prep phases.
      • Daily dosage: Typically taken in capsule form—about 1,000 mg per day—often with a meal to help with absorption and reduce any stomach discomfort.
      • Used during prep: Added to his stack in the weeks leading up to a show, when soreness and systemic inflammation tend to peak from intense training and dieting.
      • Helps with recovery: May support quicker bounce-back between sessions by managing soreness and reducing inflammation-related fatigue.
      • Natural supplement: Sourced from turmeric root, this is a plant-based addition to his supplement routine that supports long-term joint care.
      • Year-round use likely: While highlighted during prep, it’s likely a regular part of his off-season routine as well for general joint and recovery support.

      Turmeric continues to be a valuable part of the Chris Bumstead supplement line, helping manage inflammation, support recovery, and keep him training hard through all phases of the year.

    • Closeup of pre-workout powder Closeup of pre-workout powder

      Pre-Workout

      Chris Bumstead includes a pre-workout supplement as a core part of his training routine. It’s designed to help him lock in mentally and physically before hitting the gym. With a mix of ingredients that support both performance and focus, this step prepares him for intense lifting sessions.

      • Timing and dosage: Around 30 minutes before training, he uses 1–2 scoops to give the formula time to activate and support his early sets.
      • Caffeine content: This stimulant provides a sharp lift in energy and focus, helping sustain intensity throughout his workout.
      • Beta-alanine: Known for reducing muscle fatigue, it lets him complete more reps by buffering acid buildup during hard training.
      • Nitric oxide boosters: These compounds widen blood vessels, leading to stronger muscle pumps and better delivery of oxygen and nutrients.
      • Nootropics: Added for mental sharpness, they help keep his attention steady during complex lifts or long training blocks.
      • Synergy of ingredients: The blend supports both body and mind, creating a balanced effect for strength, focus, and endurance.
      • Part of his routine: Used regularly in his supplement stack to set the tone before high-effort workouts.

      The pre-workout remains a reliable favorite in the Chris Bumstead supplement list and gives a clear answer to what supplements he uses to stay locked in and ready for intense training sessions.

    • Chris Bumstead's pre-workout nootropics Chris Bumstead's pre-workout nootropics

      Pre-Workout Nootropics

      When workouts become more demanding—especially during contest prep—Chris Bumstead adds targeted nootropics to sharpen his mental edge. These supplements aren’t about energy alone; they’re meant to improve mental clarity, focus, and the mind-muscle connection that becomes even more important when pushing through intense sessions.

      • Cognitive support: These nootropics are used to support focus, reaction time, and mental stamina, especially useful during long or high-effort workouts.
      • Alpha GPC: Taken in doses of around 300–600 mg, this compound boosts acetylcholine levels in the brain, which plays a role in improving focus and motor control.
      • Cognizin (Citicoline): A consistent 250 mg dose supports mental energy, attention, and overall brain function, helping him stay dialed in during training.
      • Timing and format: Usually taken before training—either in capsule form or included as part of a pre-workout or energy drink for convenience.
      • Contest prep tool: Used more consistently during heavy training blocks or the final weeks leading up to a competition when every rep counts.
      • Not year-round: May not be part of his off-season stack, but becomes a regular addition when focus and intensity need to be at their highest.
      • Mind-muscle connection: These nootropics are especially useful for improving the ability to stay present and engaged with each movement, which supports better training quality.

      Pre-workout nootropics are a valuable part of Chris Bumstead supplements during prep phases, helping him stay mentally sharp and fully locked in when training demands peak focus.

    • Chris Bumstead's fiber supplements Chris Bumstead's fiber supplements

      Fiber Supplement

      Chris Bumstead adds a fiber supplement to his off-season routine to help support digestion when food volume is high. With large meals and heavy training, maintaining regularity becomes more important—and fiber helps him stay comfortable and consistent without relying entirely on whole food sources.

      • Soluble fiber source: Most often from psyllium husk or a fiber blend, it supports digestion by helping to regulate bowel movements and maintain gut balance.
      • Digestive support: Especially useful during periods of heavy eating when large amounts of protein and carbs can slow digestion or cause bloating.
      • Daily intake: Usually adds around 1 tablespoon (5–10 grams) of fiber powder to water or shakes, depending on what fits best into his morning routine.
      • Morning shake routine: Often mixes fiber with his breakfast protein shake, sometimes alongside glutamine, for convenience and consistency.
      • Off-season focus: Used more regularly when his food intake is highest and vegetable fiber might not be enough to support healthy digestion.
      • Prep adjustments: During contest prep, fiber from vegetables like asparagus usually meets his needs, but he still keeps fiber powder on hand for backup if needed.
      • Gut health support: Helps maintain smoother digestion and keeps his system functioning well when diet demands are high.

      Fiber is an important part of the Chris Bumstead supplement stack—especially during the off-season—and plays a steady role in his gut health, digestion, and overall comfort when food volume increases.

    • Multiple bergamot pills for Chris Bumstead Multiple bergamot pills for Chris Bumstead

      Bergamot

      Chris Bumstead has prioritized health more seriously in recent years, and bergamot has been one of his go-to supplements since around 2019. Even without current heart issues, he keeps it in his stack to support long-term cardiovascular health and keep everything running smoothly during demanding training phases.

      • Cholesterol support: Helps promote a better balance between HDL (good) and LDL (bad) cholesterol levels, which is important during bulking when dietary fats increase.
      • Lipid management: Supports overall lipid health by helping the body maintain healthy triglyceride levels alongside cholesterol regulation.
      • Cardiovascular benefits: Contributes to heart health by reducing stress on the cardiovascular system that can come from intense workouts and heavy food intake.
      • Daily dose: Typically takes between 500–1000 mg per day, usually with a meal or in the morning as part of his regular supplement routine.
      • Antioxidant properties: Provides mild antioxidant support, which helps protect cells from stress caused by frequent training.
      • Used preventatively: Although he doesn’t have heart concerns now, he takes it year-round to stay ahead of potential issues related to long-term training and diet stress.
      • Long-time staple: Has been part of his supplement line since he began focusing more on long-term health and staying consistent with blood work.

      Bergamot remains a steady part of the Chris Bumstead supplement list, used year-round to support heart health, manage cholesterol, and help his body keep up with the demands of high-level bodybuilding.

    • Chris Bumstead's pump enhancer supplement Chris Bumstead's pump enhancer supplement

      Pump Enhancer

      In addition to his main pre-workout, Chris Bumstead often adds a stimulant-free pump enhancer to support performance in a different way. It’s not about more energy — it’s about improving circulation and pushing more blood into the muscles. This supplement helps deliver that full, tight feeling that bodybuilders chase during training.

      • Stimulant-free formula: Designed without caffeine or other stimulants, so it can be stacked with other products without adding stress to the system.
      • One-scoop serving: Mixed with his pre-workout before training, it supports performance without needing an extra step.
      • Blood flow support: Boosts nitric oxide levels in the body, which helps widen blood vessels for stronger circulation during sets.
      • Vascularity boost: Encourages better muscle fullness and visible vascularity by increasing nutrient and oxygen delivery.
      • Endurance benefits: Supports longer, more efficient training sessions by reducing the tight, fatigued feeling that can set in mid-workout.
      • No energy crash: Because it’s stim-free, there’s no post-workout crash or jittery feeling — just the pump and performance.
      • Regular part of his stack: Often used alongside the Chris Bumstead pre workout supplement as part of his full supplement stack.

      This pump enhancer fits naturally into the Chris Bumstead supplement routine and helps him maximize his muscle pumps and gym performance without overloading on stimulants.

    • An energy drink in a glass An energy drink in a glass

      Energy Drink

      When Chris Bumstead wants a quick boost without mixing powders or brewing coffee, he often turns to a ready-to-drink energy option he helped create. It fits into his routine as a clean and convenient pick-me-up, whether he’s training, traveling, or just powering through a long day.

      • Co-created formula: This energy drink was developed with his input to provide a clean source of energy and focus that fits his daily needs. It’s made to support performance and alertness without extra fillers or unnecessary ingredients.
      • Moderate caffeine: Delivers a caffeine dose similar to a regular cup of coffee, giving him enough of a boost to feel alert without going overboard or causing a crash.
      • Nootropics included: Contains ingredients aimed at supporting mental focus and clarity, helping him stay productive during work, travel, or light training sessions.
      • Convenient format: Comes in a can that’s easy to take on the go, so he doesn’t need to worry about mixing powders or finding a shaker during a busy day.
      • Used as needed: Not an everyday must-have, but something he reaches for during afternoon slumps, on-the-go days, or when he wants a caffeine lift before hitting the gym.
      • Low sugar: Formulated to give energy without loading up on sugar, which helps prevent a spike and crash while still tasting good.
      • Great for travel: Often packs it while traveling since it fits easily into his schedule and gives him a quick option to stay alert during long days or flights.

      This energy drink has earned a place in the Chris Bumstead supplement line, offering a simple and effective option to stay energized and focused—no matter where the day takes him.

    • Chris Bumstead's thermogenic pills Chris Bumstead's thermogenic pills

      Thermogenic

      During contest prep, Chris Bumstead brings in a fat-burning supplement to support his cutting efforts. It’s not something he uses year-round, but when it’s time to lean down, a thermogenic gives him an extra push. These supplements are typically taken early in the day to boost metabolism and support fat loss during periods of low calorie intake.

      • Used during prep only: He avoids thermogenics in the off-season and only brings them in while cutting to help manage body fat more aggressively.
      • Timing and routine: Usually taken first thing in the morning before fasted cardio to take advantage of its energy-boosting effects.
      • Common ingredients: Most formulas include caffeine, herbal extracts, and other natural stimulants that work together to increase calorie burn.
      • Metabolism support: Helps raise his metabolic rate during prep, giving his body a slight edge in using stored fat for energy.
      • Energy boost: Adds extra focus and stamina during low-calorie phases, which can make training and cardio feel more manageable.
      • Not used close to shows: In the final stretch before a show (like 2–3 weeks out), he often drops fat burners and switches to plain black coffee for caffeine.
      • Product usage: The dosage and frequency depend on the product, but he sticks to label directions and only uses them when necessary.

      Thermogenics aren’t part of Chris Bumstead’s daily supplements, but they have a place in his supplement line during prep when the goal is to get lean and stage-ready.

    • Amino acid pills for Chris Bumstead Amino acid pills for Chris Bumstead

      Branched-Chain Amino Acids

      Earlier in his career, Chris Bumstead made BCAAs a regular part of his intra-workout routine. While his supplement preferences have evolved, BCAAs played a key role in his early bodybuilding years and helped support muscle maintenance through long training sessions.

      • Muscle breakdown prevention: BCAAs—leucine, isoleucine, and valine—help reduce muscle protein breakdown during exercise, which is especially useful during fasted or long workouts.
      • Supports recovery: Drinking BCAAs during training may have helped improve post-workout recovery and reduced soreness when he was younger and training with high intensity.
      • Intra-workout usage: Used to sip on them throughout his workouts to stay anabolic and keep energy levels more stable during taxing gym sessions.
      • Popular early practice: This was a common approach among athletes at the time, and Chris followed suit by making it part of his training ritual.
      • Less emphasis now: As his protein intake became more consistent and intra-workouts improved, he gradually moved away from standalone BCAAs.
      • Full-spectrum EAAs preferred: Today, he’s more likely to use essential amino acid formulas that include all nine EAAs, offering more complete support than BCAAs alone.
      • Still worth noting: While no longer a primary focus, BCAAs played a foundational role in his early supplement strategy.

      Branched-chain amino acids may not be a daily part of the current Chris Bumstead supplement stack, but they remain a notable piece of his early routine and bodybuilding development.

    • Closeup of Chris Bumstead's vitamin B supplements Closeup of Chris Bumstead's vitamin B supplements

      Vitamin B Complex

      Chris Bumstead mentioned using a B-complex supplement during his early bodybuilding days—highlighting how important energy and nutrient support was, even then. While he may not take it as a standalone anymore, B vitamins remain part of his routine through a quality multivitamin.

      • Energy metabolism: B vitamins like B6, B12, and others help convert food into usable energy, supporting performance and endurance during intense workouts.
      • Red blood cell production: Supports the creation of healthy red blood cells, which helps deliver oxygen to muscles and maintain stamina during training.
      • Early-career supplement: He used to take a separate B-complex supplement to make sure he was covering these vital nutrients while training hard and eating for size.
      • Bodybuilder staple: Many lifters include extra B vitamins to help with fatigue, recovery, and overall energy—especially when training multiple times a day.
      • Present-day use: Today, he likely gets his B vitamins from a high-quality multivitamin, removing the need for a separate complex unless bloodwork or diet calls for it.
      • Foundational nutrient: Even if not in standalone form, B vitamins are still part of his routine, supporting his energy levels, immune health, and performance.

      While a separate B-complex may not be part of the current Chris Bumstead supplement stack, the importance of B vitamins has been a constant—from his early days to his present-day multivitamin habits.

    • Carbohydrate powder for Chris Bumstead Carbohydrate powder for Chris Bumstead

      Carbohydrate Powder

      In his earlier training years, Chris Bumstead leaned on carb powders to improve long, intense gym sessions. While whole foods now make up the bulk of his carb intake, carb drinks once played a big role in helping him hit energy targets and recover faster during heavy bulking phases.

      • Training fuel: Used pre- or intra-workout to supply fast-digesting carbs that help sustain energy and power output during tough training sessions.
      • Glycogen replenishment: Taken post-workout to quickly refill glycogen stores in the muscles, which supports recovery and performance in upcoming sessions.
      • Pump and endurance: Helped enhance muscle pumps and reduce fatigue, especially useful when he was aiming for maximum volume in the off-season.
      • Convenient intake: Allowed him to add extra carbs without having to sit down for another heavy meal—especially helpful during phases when appetite was low.
      • Typical source: Powders like Vitargo or similar fast-digesting carb formulas were commonly used to simplify his pre- and post-workout nutrition.
      • Occasional use today: While not a daily supplement anymore, he might still use carb powders occasionally in the off-season for convenience or during higher-volume phases.
      • Whole food priority: These days, most of his carbs come from foods like oats, cream of rice, and white rice, but he still values the role carb powders played in earlier stages.

      Carbohydrate powders were once a regular part of his supplement stack, especially during bulking seasons when high energy output and recovery support were essential.

Back

Dr Mark Hyman’s Daily Routine

How He Keeps His Mind and Body Strong

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

Optimized For:

  • Anti-Aging
  • Energy
  • Sleep
  • Workout
  • Published: May 12, 2025
  • Last Updated: June 3, 2025
    • Mark Hyman's morning lemon water Mark Hyman's morning lemon water

      6:00 AM

      Wake Up and Hydrate

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

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

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

    • Mark Hyman starting his meditation routine Mark Hyman starting his meditation routine

      6:30 AM

      Meditation and Mindfulness

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

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

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

    • Closeup of Mark Hyman's morning coffee Closeup of Mark Hyman's morning coffee

      7:00 AM

      Morning Light, Coffee, and Journaling

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

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

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

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

    • Mark Hyman focusing on red light therapy Mark Hyman focusing on red light therapy

      7:15 AM

      Red Light Therapy

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

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

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

    • Closeup of Mark Hyman's workout equipment Closeup of Mark Hyman's workout equipment

      7:15 AM

      Exercise (Strength, Cardio, & Flexibility)

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

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

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

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

    • Mark Hyman's sauna Mark Hyman's sauna

      8:15 AM

      Heat and Cold Therapy

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

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

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

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

    • Mark Hyman drinking his morning longevity shake Mark Hyman drinking his morning longevity shake

      8:30 AM

      Longevity Shake Breakfast

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

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

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

      I break my fast … with my longevity shake.

    • Closeup of Mark Hyman's supplements Closeup of Mark Hyman's supplements

      8:30 AM

      Morning Supplements

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

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

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

    • Mark Hyman starting his work routine Mark Hyman starting his work routine

      9:00 AM

      Work Routine

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

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

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

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

    • Closeup of Mark Hyman's lunch Closeup of Mark Hyman's lunch

      12:30 PM

      Lunch (Big Fat Salad)

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

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

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

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

    • Water for Mark Hyman's afternoon hydration Water for Mark Hyman's afternoon hydration

      Hydration

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

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

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

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

    • Mark Hyman tracking his health Mark Hyman tracking his health

      Biohacking and Tracking

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

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

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

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

    • Mark Hyman starting his evening meditation routine Mark Hyman starting his evening meditation routine

      05:00 PM

      Transition with Meditation

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

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

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

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

    • Mark Hyman starting his dinner routine with family Mark Hyman starting his dinner routine with family

      05:30 PM

      Dinner and Social Connection

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

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

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

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

    • Closeup of blue light blocking glasses Closeup of blue light blocking glasses

      07:00 PM

      Evening Relaxation and Tech Hygiene

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

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

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

    • Mark Hyman's epsom salt bath Mark Hyman's epsom salt bath

      08:30 PM

      Wind-Down Rituals

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

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

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

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

    • Mark Hyman's sleep supplements Mark Hyman's sleep supplements

      10:00 PM

      Sleep Supplements

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

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

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

    • Mark Hyman starting his sleep routine Mark Hyman starting his sleep routine

      10:00 PM

      Sleep Routine

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

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

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

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