People
Routines & Articles
search icon

Category: Healthcare

Back

Tony Robbins’ Daily Routine

The Secrets to His Consistent Productivity

Tony Robbins follows a structured daily routine that helps him stay energized, focused, and productive. His mornings usually begin with a practice called priming, which combines breathing, movement, and visualization to boost mental and physical energy. He also includes light exercise, cold showers, and specific habits that keep him sharp throughout the day. In the evening, he focuses on rest and reflection to wind down. This article will go over Tony Robbins' daily routine, including his morning priming routine, workout habits, and how he manages his time from start to finish.

Optimized For:

  • Dopamine
  • Energy
  • Performance
  • Workout
  • Published: April 16, 2025
  • Last Updated: April 16, 2025
    • Tony Robbins starting his daily routine

      7:00-9:00 AM

      Waking Up

      Tony Robbins doesn’t stick to a fixed wake-up hour. Instead, he adjusts based on how much rest his body needs. But no matter when he opens his eyes, his first steps are all about energy, recovery, and setting the tone for the day ahead.

      • Wake-up time flexibility: He usually wakes up between 7:00 and 9:00 AM, depending on how late he went to sleep the night before. His routine is built around productivity, not an alarm clock.
      • Short sleep schedule: He often operates on just 5 to 6 hours of sleep per night. While this might sound low, his entire day is structured to support mental clarity and physical recovery, allowing him to stay high-performing on limited rest.
      • Immediate hydration: As soon as he gets up, he drinks plenty of water to replenish fluids lost overnight. This quick hydration helps jumpstart digestion, focus, and overall energy.
      • Morning energy boost: His first drink of the day is an adrenal support cocktail that helps activate his system. This mix is designed to give him a quick energy lift and support his body after short sleep.
      • Greens-infused shake: The base of this morning drink includes powdered greens—rich in plant nutrients—that help fuel his cells and improve overall vitality. If you want to hydrate with a green powder drink in the morning, consider opting for AG1, which has all the nutrients to get your day started full of energy.
      • Vitamin C supplement: He adds a high dose of vitamin C to help support his immune system and reduce inflammation, especially helpful during his demanding travel and speaking schedule.
      • Methylated B-vitamin capsules: These capsules support his adrenal glands and help with energy metabolism. They’re a key part of his morning routine to keep him sharp and energized.

      This wake-up process isn’t just about getting out of bed—it’s the first layer of energy and focus in the Tony Robbins daily routine. It sets up the rest of his morning, from priming to cold plunges to high-intensity workouts, and plays a small but powerful role in how he maintains peak performance throughout the day.

    • Tony Robbins ready for the cold plunge

      Cold Plunge

      Before emails, meetings, or movement—he turns to discomfort. His first real action each morning is meant to train the mind, not just wake the body. This daily ritual is as much about mental strength as it is about physical health.

      • Daily cold plunge commitment: He begins his day with a plunge into 56-degree ice-cold water. He does this immediately after waking up, using it to jolt his body and sharpen his focus for the day ahead.
      • Always accessible at home: No matter which property he’s staying at, there’s a cold plunge pool available. At his Idaho home, he even uses a near-freezing river. This consistency helps keep his wake-up routine on track, no matter where he is.
      • Boosts circulation and detox: Cold immersion causes the lymphatic system to contract, helping the body flush out waste and improve blood flow. He uses this method to reduce inflammation and support his overall recovery.
      • Physical and mental refresh: Beyond health benefits, the cold water pushes him into a peak mental state. It’s the first step in building momentum for the rest of the Tony Robbins morning routine, including his priming and workout sessions.
      • Alternatives while traveling: When he doesn’t have access to a plunge pool, he uses cold showers or cryotherapy to get similar effects. No matter the method, the focus stays the same—training the mind to act without hesitation.
      • Portable cold plunge option: Adding a portable cold plunge pod at home can be a practical way to make cold exposure a consistent part of your daily routine, especially if space or budget is a concern.
      • The cold plunge routine: If you want to learn more about cold plunging and its routine, consider checking out our informative cold plunge guide.

      The cold plunge isn’t a comfort—it’s a challenge. And that’s exactly why it’s a non-negotiable part of Tony Robbins’ routine. It pushes him out of ease and into focus, laying the foundation for everything from his morning priming to his evening wind-down.

      I do it both as a mental discipline, and also because it stimulates the blood flow of the lymph nodes and the body. You feel fully alive.
      Tony Robbins

    • Tony Robbins starting his priming morning routine

      Breathwork and Gratitude

      Once his body is fully awake, he turns his focus inward. This part of his morning isn’t about physical movement—it’s about training the mind and heart. His 10-minute priming practice sets the emotional tone for the rest of his day.

      • Powerful breathing exercise: He begins his priming session with three rounds of fast, strong breathing. With his eyes closed, he inhales deeply and exhales forcefully while moving his arms, helping to increase oxygen and improve focus.
      • Gratitude reflection: After breathing, he spends three minutes thinking of three things he’s deeply thankful for. He doesn’t just list them—he visualizes each moment in detail, reliving the feelings and emotions attached to them.
      • Prayer and intention setting: Next, he offers a short prayer or blessing for himself and those he cares about. This helps him start the day with kindness, compassion, and connection.
      • Success visualization: In the final few minutes, he envisions three goals he wants to accomplish. He imagines these goals already achieved and focuses on how they’ll help others—not just himself. This part keeps him aligned with a bigger purpose.
      • Consistency every day: He sticks to this priming habit every single morning, no matter where he is. It’s one of the most important steps in the Tony Robbins priming morning routine and helps him create a strong mental state to take on the day.
      • Support tools for meditation: Using a morning meditation app can be helpful when building a consistent habit. Options like Headspace or Mindfulness offer structured breathing exercises, gratitude prompts, and guided visualizations to support mental clarity and focus.

      This short but powerful routine brings together breath, emotion, and intention. It’s a daily reset that helps shape Tony Robbins’ daily routine into something purposeful—not just productive. From this moment on, every part of his day has a clear direction.

      Once you prime yourself, you start noticing things to be grateful for all the time.
      Tony Robbins

    • Tony Robbins focusing on his workout routine

      Brief High-Intensity Workout

      Once his breathing slows and his mindset is locked in, he wastes no time getting his body moving. His workouts aren’t long—but they are intense. Even on packed days, he makes time for this fast-paced training block that pushes his physical limits.

      • Short, focused sessions: He commits to a 10–15 minute high-intensity workout each morning. The goal isn’t to spend hours in the gym—it’s to get his heart rate up and muscles activated fast.
      • Guided by a personal trainer: His personal trainer designs a targeted high-intensity interval training (HIIT) routine to make every minute count. This keeps the Tony Robbins workout routine efficient and effective.
      • Osteogenic loading machine: One of his favorite strength tools is a machine that allows him to perform quick, high-force pushes and pulls—like bench presses and leg presses—for just a few seconds each. These movements are designed to strengthen bones and muscles quickly.
      • Explosive strength movements: When not using machines, he might perform bodyweight exercises or plyometric drills that activate major muscle groups. These are quick but high-effort sessions designed to spike energy and improve strength.
      • Effort over time: Robbins often says “intensity trumps duration.” He doesn’t rely on long workouts—just full effort during a short burst of time. This approach fits well into the Tony Robbins morning routine and helps him stay consistent.

      This intense burst of exercise gives him the physical boost he needs to carry his momentum into the day. It’s another example of how his routine blends physical and mental strength into a repeatable daily system.

      My whole focus is—how do you get the greatest result with the least amount of time or energy?
      Tony Robbins

    • An empty sauna for Tony Robbins

      Heat and Cold Therapy

      After intense movement and mental work, he adds a final boost to his system through physical contrast. This quick back-and-forth between heat and cold helps him recover fast, stay sharp, and push past physical and mental limits first thing in the morning.

      • Post-workout contrast session: Right after his high-intensity workout, he moves into heat and cold therapy. This method is a key recovery step in Tony Robbins’ exercise routine that also supports mental focus.
      • Infrared sauna use: He spends a few minutes inside an infrared sauna, set to an unusually high temperature. This raises his core temperature, promotes blood flow, and keeps his heart rate up—even after training.
      • Cold plunge reset: Following the heat, he jumps into a cold plunge set at about 57°F. The cold forces his blood vessels to constrict, improves circulation, and supports muscle recovery. For those who want a similar experience at home, an excellent option like the portable cold pod is a great way to add cold therapy to your own morning routine without needing a permanent setup.
      • Short, intense duration: This heat-then-cold cycle lasts just 3 to 5 minutes. It keeps his heart pumping, adds another physical stressor, and sharpens his focus. It’s another reason why the Tony Robbins morning routine keeps him ready to perform.
      • Mental discipline reinforcement: The sudden cold isn’t comfortable, but that’s the point. For Tony, the willingness to do uncomfortable things early in the day builds stronger willpower and resilience.
      • Back inversion for spinal relief: If time allows, he hangs on a back inversion table for about two minutes after the plunge. This decompresses his spine—especially helpful given his 6’7″ height and frequent travel demands.

      This heat and cold therapy cycle acts like a final charge before he dives into the rest of his day. It’s a blend of recovery, conditioning, and mindset work that ties perfectly into the full rhythm of his daily routine—from priming to workouts to performance.

    • Tony Robbins's breakfast

      Breakfast

      After energizing his body and sharpening his mind, he sits down for a simple, clean meal. He’s not someone who obsesses over food choices—he prefers consistency and function over variety. His breakfast is about fueling up, not feasting.

      • Simple and repetitive meals: He isn’t a foodie, so he sticks to the same breakfast most days. It makes his mornings easier and keeps the Tony Robbins morning routine consistent and efficient.
      • Go-to egg-based breakfast: One of his favorites is free-range eggs paired with a slice of organic coconut bread. This combo gives him protein and fiber without loading up on grains or sugar.
      • Occasional salad breakfast: Sometimes, instead of eggs, he’ll have a green salad topped with avocado and a lean protein source. It’s an unconventional choice, but it aligns with his past alkaline-focused eating style.
      • Avoidance of high-mercury fish: After dealing with mercury toxicity in 2017, he cut out large fish from his meals. Now he leans on other clean protein sources that support energy without added health risks.
      • Focus on clean fuel: No matter the meal, the goal is always the same—high-quality protein, healthy fats like avocado or olive oil, and alkaline-rich greens. These foods help stabilize blood sugar and support sustained focus.
      • Quick, no-fuss combinations: Some mornings he opts for eggs with leafy greens or a veggie platter with hummus. These meals are nutrient-dense but easy to prepare, fitting right into the fast-moving Tony Robbins daily morning routine.
      • Tea-based energy options: If you want to improve your daily routine, adding Yerba Mate or green matcha tea to your morning can be a smart option. These natural options pair well with a clean breakfast and can help set a steady tone for the rest of your daily routine.

      His approach to breakfast shows how simple meals can still support a high-performance lifestyle. The Tony Robbins routine stays focused on energy, clarity, and results from the very start of the day by sticking to clean, consistent diet.

    • Closeup of Tony Robbins's supplements

      Morning Supplements

      Tony Robbins doesn’t just rely on food for energy—he uses targeted supplements to support his demanding schedule. These are selected with guidance from his health advisors and based on detailed personal testing.

      • Personalized approach: He takes supplements based on lab work and medical guidance, often adjusting his intake as needed.
      • Common morning stack: He typically takes his supplements with breakfast to help improve absorption and start the day strong.
      • Omega-3 fish oils: These support brain health, reduce inflammation, and help with focus—important for long stretches of speaking and travel in the Tony Robbins daily routine.
      • Multivitamin: Depending on his needs, he may include vitamin D, C, or B-complex capsules to cover daily gaps and support immune function.
      • Specialized nutrients: Some of his supplements may support energy metabolism or recovery, especially after high-intensity training or long travel periods.
      • State of readiness: By late morning, his body and mind are fueled, clear, and focused—allowing him to stay in peak form through every part of the Tony Robbins morning routine.

      Supplements aren’t a replacement for food or movement, but they can help support energy, brain function, and recovery—especially during a busy day. For those building their own version of a strong morning routine, here are some science-backed options worth considering:

      • NMN + Resveratrol: This combination is often taken to support cellular energy, healthy aging, and mitochondrial function. NMN may help with energy production, while Resveratrol works as a powerful antioxidant. Taken together in the morning with a healthy fat like avocado or olive oil, they can offer long-term support for physical and mental performance.
      • Berberine: Commonly used to help regulate blood sugar and support metabolic health, Berberine can be especially useful after meals. It’s a go-to option for people trying to stabilize energy levels throughout the day and is sometimes seen as a natural alternative to blood sugar medications (under medical guidance).
      • L-Theanine: Known for its calming properties, L-Theanine helps reduce mental tension without causing drowsiness. When paired with natural caffeine sources like matcha or Yerba Mate, it can support smooth, sustained focus—making it a helpful addition to any high-output morning routine.
      • Rhodiola Rosea: This plant-based adaptogen is often used to fight fatigue and improve endurance. It’s especially useful during busy or stressful mornings, supporting mental clarity and helping the body better respond to physical and emotional stress.
      • Zinc: Essential for immune health, recovery, and enzyme function, zinc plays a quiet but important role in daily wellness. It’s especially useful during periods of high stress or frequent travel—something that fits naturally with the demands of Tony Robbins’s daily schedule.
      • Magnesium L-Threonate: A more absorbable form of magnesium that specifically supports brain function and cognitive performance. It may also help with sleep quality when taken consistently, making it a smart choice for those who want both morning clarity and better nighttime recovery.

      Adding the right supplements can be a useful part of building a consistent and energizing start to the day.

    • Tony Robbins starting his work routine

      Midday Work Blocks

      By midday, he shifts from physical performance to full mental output. While his mornings are about building energy and clarity, the rest of the day is where he puts it all to use. His afternoons are often packed, structured, and fast-moving.

      • Flexible work start time: He might begin meetings as early as 9 AM or ease into them after lunch, depending on his commitments that day. This flexibility allows his daily routine to adjust based on project priorities.
      • High-volume meetings: He often holds dozens of meetings in a single afternoon, covering everything from business strategy to event planning. These can include back-to-back Zoom calls, in-person team sessions, or decision-making check-ins with CEOs.
      • Overseeing multiple companies: He plays a direct role in several businesses. His midday hours are often filled with shifting between leadership conversations, marketing reviews, and creative discussions for future events.
      • Guided by the RPM system: To handle this intensity, he uses his own RPM (Rapid Planning Method), which helps him focus on the purpose and outcome behind each task—not just crossing items off a list.
      • Support from his team: His executive assistants and staff help manage the flow of meetings and logistics. This structure keeps the Tony Robbins routine efficient and focused, even on the busiest days.
      • Mini movement breaks: He adds short bursts of movement between calls—bouncing in place, stretching, or walking briefly—to keep his energy high and his focus sharp throughout the afternoon.

      His midday work blocks are fast-paced, but never random. They’re carefully aligned with the goals he’s set through his morning routines. It’s this structure—powered by both mindset and movement—that helps make the Tony Robbins routine one of consistency and high output.

    • Closeup of Tony Robbins' lunch

      Lunch

      He keeps his midday meal light and functional. Lunch isn’t meant to slow him down—it’s there to refuel without affecting his focus or energy levels during a packed afternoon of work.

      • Large, nutrient-packed salad: He often eats a salad filled with leafy greens, vegetables, and other whole foods. It’s a quick way to load up on vitamins, fiber, and hydration without feeling weighed down.
      • Healthy fats added in: To keep the meal satisfying, he might include avocado or drizzle the salad with olive oil. These fats support brain function and help keep energy steady through long meetings.
      • Lean protein choices: A source of clean protein like free-range chicken, eggs, or a handful of nuts is usually part of his salad. This helps balance the meal and supports muscle recovery from his workout routine.
      • Protein shakes as backup: On busier days, he might skip a full meal and go with a shake instead. His protein shakes are often packed with nutrients and blended with fats and vitamins to hold him over.
      • Meal replacements in the afternoon: If his schedule is too full for lunch, he’ll often drink a meal replacement shake partway through the afternoon. This keeps him energized without needing to sit down for a full plate.
      • Hydration matters: He drinks plenty of water throughout the day, often with added electrolytes to stay balanced and energized. A simple way to boost hydration while also getting extra nutrients is by adding a greens drink like AG1, which includes vitamins, minerals, and adaptogens in one easy mix.

      By choosing light, nutrient-rich options, he avoids the midday slump and keeps his momentum strong. Lunch, like every other part of the Tony Robbins’ routine, is built to support steady focus, physical energy, and a full schedule.

    • Tony Robbins spending time with his family

      Family Time and Breaks

      Even with a calendar full of meetings and responsibilities, he makes space for moments that matter most. His home days aren’t just for work—they’re also a chance to connect with loved ones and reset mentally between tasks.

      • Afternoon check-ins with family: When he’s working from home, he makes time to be present with his wife, Sage, and their daughter. These small breaks help him stay grounded and connected.
      • Lunch with loved ones: Some days, he’ll pause work to share a casual meal with Sage. It’s a simple way to break up the day and enjoy time together without needing a big occasion.
      • Fresh air walks: A quick walk outside with his family allows him to stretch, breathe, and reset before diving back into calls and meetings. Even 10–15 minutes can make a difference.
      • Playtime with his daughter: Spending a few minutes playing with his young daughter is part of what recharges him emotionally. It adds joy to the middle of a packed workday and gives his mind a break.
      • Mental reset through connection: These brief family moments offer more than rest—they shift his focus and add meaning to his day, which helps him return to work more centered and energized.

      These small pauses aren’t interruptions—they’re a meaningful part of the Tony Robbins daily schedule. He keeps his day balanced and his energy high by carving out time for connection.

    • Tony Robbins reviewing his office work

      Afternoon Strategic Review

      As the day moves forward, he doesn’t slow down—he shifts into deeper thinking. His afternoons are often a mix of planning, reviewing, and finding time to refocus so he can stay sharp through the evening.

      • Content review and planning: If an event is coming up, he spends time reviewing materials, outlining presentations, or working with his team to adjust schedules. These reviews are key to keeping the his routine clear and results-driven.
      • Quick learning breaks: Between meetings, he might read a short article or listen to an audiobook excerpt. This habit helps him stay inspired and constantly bring fresh ideas into his work.
      • Mental reset with priming: If he feels his energy drop, he may pause for a minute of breathing, gratitude, or goal visualization.
      • Healthy snack recharge: He might grab a handful of almonds or a low-sugar energy bar to keep blood sugar stable. These snacks help him avoid the afternoon crash and stay productive through his calls.
      • Wrapping up the workday: By late afternoon, Tony starts closing out meetings and checking in on any urgent tasks. If he’s not prepping for an evening seminar, this is the window where his workday starts to wind down.

      This strategic part of the Tony Robbins daily routine isn’t just about staying busy—it’s about staying clear. These afternoon habits help him reset, refuel, and stay aligned, so his energy stays consistent no matter how packed the schedule gets.

    • Various dishes from Tony Robbins' dinner

      6:00-7:00 PM

      Dinner

      Evenings give him a chance to slow things down—just a little. While his days are often packed with meetings, movement, and mental focus, dinner is when he shifts toward recovery, refueling, and time with family.

      • Flexible dinnertime: Dinner usually happens around 6–7 PM when Tony’s at home, though he sometimes eats later if meetings run long. Timing depends on how his schedule unfolds, but he still prioritizes a proper evening meal.
      • Protein-based meals: His dinners are centered around clean proteins such as grass-fed beef, organic chicken, or plant-based alternatives. High-quality sourcing is important in the Tony Robbins routine, and he sticks to free-range or organic options.
      • Nutrient-rich vegetables: Plates are loaded with vegetables like steamed broccoli, leafy greens, or roasted root vegetables. These support digestion and recovery after an active day.
      • Healthy starch from potatoes: He adds sweet or white potatoes to round out the meal. These help replenish glycogen levels after a long day and support stable energy into the evening.
      • Low on processed ingredients: His dinners skip heavy sauces and processed foods. Meals are simple, plain, and focused on whole ingredients that keep him nourished without feeling weighed down.
      • Balancing acidity with greens: Drawing from his past alkaline-focused approach, he often includes an extra portion of greens or a side salad to help balance out the meal.
      • Lighter dessert choices: If he wants something sweet, he’ll go with fruit or a protein-based treat. These are simple, satisfying, and support his energy needs without overloading him late in the day.
      • Optional evening snack: On days when he burns more calories or finishes dinner early, he may have a small protein shake, a handful of nuts, or a rice cake with almond butter. These snacks are light and chosen to avoid late-night hunger.

      Dinner plays a key role in wrapping up Tony Robbins’ daily routine. It’s not about indulgence—it’s about restoring energy, supporting recovery, and easing into the slower pace of his evening habits.

    • Tony Robbins wearing a red light therapy mask

      Evening Activities and Recovery

      Once the busy workday winds down, he switches gears. Evenings are a time to recharge mentally, physically, and emotionally. His focus shifts toward connection, reflection, and recovery—setting the stage for rest and the next day ahead.

      • Family-focused downtime: When he’s not at an event, he spends his evenings with Sage and their daughter. They might watch something light, chat about the day, or play together—simple moments that help him relax.
      • Gratitude and goal journaling: He often writes in two journals—a gratitude journal where he notes what he’s thankful for, and a goal journal to reflect on progress. This keeps his mindset positive and focused. If you want to focus on journaling for your daily routine, our extensive journaling guide might be helpful.
      • Red light therapy sessions: To support recovery, he sometimes uses red light panels or infrared saunas. This helps with muscle relaxation, reduces inflammation, and supports overall recovery after a physically active day.
      • Compression therapy for the legs: He uses sequential compression boots in the evening to improve circulation and reduce soreness—especially after travel or long periods on his feet.
      • Light stretching or yoga: Gentle stretches or a few calming yoga poses help him release tension and settle his nervous system. This step prepares him for quality rest and supports the rhythm of his night routine.

      These evening habits aren’t just about winding down—they’re part of a larger system to stay balanced and ready for the next day. Whether it’s journaling or recovery tools, each step in his evening routine supports his energy, clarity, and consistency.

    • Tony Robbins's sleep routine environment

      12:00-1:00 AM

      Bedtime

      As the day winds down, he sticks to a nighttime pattern that prioritizes recovery without a lot of fluff. Sleep might be short, but the environment and mindset around it matter. His goal isn’t just rest—it’s quality rest that supports everything else in his routine.

      • Late-night sleep schedule: He typically heads to bed around midnight or later. Even on a home day without events, he stays up into the early hours before finally winding down.
      • Short sleep window: He averages around 5 hours of sleep per night. In the past, he’s functioned on even less, but now aims for at least five hours to support better recovery and long-term health.
      • Winding down with intention: If he’s not fully exhausted, he might read something uplifting or listen to calming music before falling asleep. These short rituals help mark the end of his Tony Robbins evening routine.
      • Cool, tech-optimized sleep space: He sleeps in a dark, cool room—often using high-tech beds or mattress systems designed for temperature regulation and comfort. Sleep quality is more important to him than sleep length.
      • Experimenting with sleep tools: He’s tested sleep-tracking devices like wearable rings and apps to better understand his rest patterns and make adjustments over time.
      • Gratitude and breathwork before bed: Some nights end with a short breathing exercise or a gratitude prayer with his wife, Sage. It’s a quiet way to close the day and bring his focus back to what matters.
      • Sleep supplement stack: Adding a complete sleep stack with ingredients like Magnesium L-Threonate, Apigenin, Inositol, and L-Theanine can support faster sleep onset, deeper rest, and better recovery.

      The way he wraps up his day shows that recovery isn’t about perfection—it’s about building habits that support performance. Even with limited hours, his nighttime routine reflects the same energy, purpose, and structure found in every part of his day.

Back

Gwyneth Paltrow’s Daily Routine

Her Go-To Practices for a Balanced Life

Gwyneth Paltrow follows a daily schedule that focuses on health, wellness, and self-care. She starts her mornings with alkaline water, followed by skincare and light movement to prepare for the day. Her approach to fitness includes yoga, strength training, and low-impact exercises to stay active without overexertion. She also prioritizes clean eating and mindfulness practices, making time for relaxation and skin care in the evenings. This article will go over Gwyneth Paltrow’s daily routine, covering her morning habits, workout routine, beauty rituals, and nighttime routine that help her maintain balance and well-being.

Optimized For:

  • Anti-Aging
  • Energy
  • Wellness
  • Workout
  • Published: April 15, 2025
  • Last Updated: April 15, 2025
    • Gwyneth Paltrow waking up to start her daily routine

      6:30 AM

      Gentle Wake-Up and Oral Care

      Gwyneth Paltrow likes to ease into her day with calming rituals that support her overall health. Her early mornings are quiet and focused, setting the tone for the rest of her daily routine.

      • Early rise around 6:30 a.m.: She starts her morning around sunrise, allowing herself a slow start before jumping into the busyness of the day. This consistency supports the structure of the Gwyneth Paltrow beauty routine.
      • Comfort first with a cozy robe: Before doing anything else, she puts on a robe to stay warm and comfortable as she starts her morning routine.
      • Oil pulling with minty coconut oil: One of her go-to practices is swishing mint-flavored coconut oil in her mouth for 5 to 10 minutes. This Ayurvedic habit helps her feel refreshed and is a regular part of her health routine.
      • Teeth brushing to follow: After oil pulling, she brushes her teeth as the final step in her early oral care ritual. It’s a natural extension of her daily detox habits, contributing to the clean and fresh feel that aligns with the her beauty routine.

      Starting the day with care and consistency, her morning ritual supports both her body and mind. It’s a quiet but steady beginning that connects naturally with her overall wellness and skincare habits throughout the day.

    • Gwyneth Paltrow starting her meditation routine

      Meditation with Brad

      Starting the morning with stillness helps set a steady rhythm for the day ahead. For Gwyneth, meditation isn’t just a solo ritual—it’s a shared part of her wellness routine that brings connection and calm.

      • Shared meditation practice: She and her husband Brad Falchuk sit together for 20 minutes of transcendental meditation each morning, creating a moment of stillness before the day unfolds.
      • Consistency through connection: Meditating with a partner has helped her stick to the habit long-term, turning it into a regular part of the Gwyneth Paltrow daily wellness routine.
      • Grounding effect on the mind: This quiet time helps reduce mental clutter and brings a clear headspace to start the day, fitting naturally into her broader health routine.
      • Sets the tone for the day: The practice supports a more centered state of mind, reinforcing the balance reflected in her skincare and fitness habits.

      This simple morning habit adds a calm start to her structured day. It supports both her emotional well-being and the thoughtful rhythm seen throughout the rest of her routine.

      We practice TM, which I learned seven or eight years ago… it’s been nice to do together.
      Gwyneth Paltrow

    • Closeup of Gwyneth Paltrow's coffee

      Coffee and Family Time

      Mornings at home are quiet but full of small, intentional habits. This part of the day focuses on ease, presence, and staying light before the busier hours begin.

      • No traditional breakfast: She usually skips a heavy morning meal as part of her intermittent fasting practice, which supports her overall wellness routine.
      • One cup of coffee to start: Her first drink is typically a cup of coffee, often from Goop’s fair-trade blend. It’s a small ritual that gives her energy without spiking blood sugar. For those who prefer to avoid coffee, green matcha tea is a great option for calm, sustained energy in the morning.
      • Hydration with lemon water: Alongside coffee, she hydrates with plain water or lemon water. Drinking something light first thing in the morning is a consistent part of her morning routine. Another way to hydrate while adding nutrients is by mixing in AG1, a greens powder that supports overall wellness.
      • Minimal morning calories: She keeps her early intake simple to maintain blood sugar balance, something that supports her diet and exercise routine.
      • Time with family: As her kids start to wake up and get ready, she shares time with them in the kitchen. These casual moments are a grounding part of her daily routine.

      This short window in the morning blends self-care with time for loved ones. It reflects the balance between her wellness habits and everyday family life.

    • Gwyneth Paltrow focusing on her morning workout

      Skin Supplement and Workout

      Once the early parts of the morning are done and the house begins to quiet down, it’s time for movement and skincare from within. These back-to-back habits are key parts of her wellness-focused start.

      • GOOPGLOW Morning Skin Superpowder: She adds two packets of this vitamin C drink to water for a beauty boost from the inside out. It’s her go-to morning supplement and an essential part of her skincare routine.
      • Calls it “skincare you drink”: The antioxidant blend supports skin clarity and glow, making it a regular part of her skin and beauty routine.
      • Workout with Tracy Anderson Method: Her go-to fitness plan includes 30 minutes of dance-cardio followed by 30 to 45 minutes of muscle toning. She trains at a studio or streams workouts from home.
      • Works out six days a week: Exercise is a non-negotiable for her. It’s less intense than before, but still a daily part of her fitness routine.
      • Gentle movement on lighter days: When traveling or resting, she swaps intense sessions for long walks or lighter movement to stay consistent.
      • Builds exercise into her habits: Just like brushing her teeth, she’s made working out a part of her daily routine to feel her best every day.

      This part of the morning blends skincare and movement, helping her feel refreshed, energized, and grounded. It reflects how wellness and consistency guide her daily routine.

      You know, I’m a total die-hard Tracy Anderson fan… nothing works for me the way Tracy’s approach does, so I really stick with it.
      Gwyneth Paltrow

    • Gwyneth Paltrow starting her post workout ritual

      Post-Workout Ritual

      After movement, she shifts her focus toward calming the body and recharging. These practices are part of how she stays energized and clear-headed throughout the day.

      • Infrared sauna sessions: She often spends around 30 minutes in an infrared sauna to sweat and relax. On busier days, she uses a portable HigherDOSE Infrared Sauna Blanket at home.
      • Supports daily detox: Regular sweating is a key part of her wellness routine. It helps her feel refreshed both physically and mentally.
      • Cold rinse after heat: After the sauna, she often takes a quick cold shower or does a cold plunge to wake up the body. This contrast helps her reset post-workout. If you want to focus on cold plunge for your daily routine, consider investing a portable cold pod.
      • Spa setup at home: Her Montecito home includes a cold plunge, steam room, hot tub, and sauna—all of which are used regularly.
      • Outdoor shower favorites: Her outdoor shower is stocked with clean beauty products, and it’s become one of her favorite places to unwind after a workout.

      This recovery routine ties back to her wellness goals. It’s a way to slow down, stay consistent, and support everything from skincare to sleep.

      It’s one of my favorite places in the whole house. My shower is full of clean beauty products.
      Gwyneth Paltrow

    • Gwyneth Paltrow focusing on her skincare routine

      Morning Skincare Routine

      Before jumping into work, she takes time to care for her skin with a steady, product-focused routine. It’s a quiet pause that connects beauty with well-being and starts her office hours feeling refreshed.

      • Cleanse: She uses the GOOPGLOW Cloudberry Exfoliating Jelly Cleanser to wash away sweat and impurities from her morning workout.
      • Tone: A few swipes of the GOOPGLOW Flower Acids Resurfacing Toner help soften and smooth the skin with gentle exfoliation.
      • Serum: Her next step is the GOOPGLOW 20% Vitamin C + Hyaluronic Acid Serum, which she uses daily to support a fresh, bright look.
      • Eye cream: She taps on GOOPGENES All-in-One Nourishing Eye Cream to hydrate and smooth the area around the eyes.
      • Moisturizer: For hydration, she alternates between GOOPGENES All-in-One Nourishing Face Cream for a dewy finish or the GOOPGLOW Glow Lotion in warmer months.
      • SPF: Sunscreen is a daily must. She prefers Unsun’s Tinted Mineral Face Sunscreen with SPF 30 for light, breathable coverage.

      This skincare routine reflects how she blends wellness with everyday rituals. It’s a natural extension of her beauty routine—focused more on feeling good in her skin than covering it up.

      If I take the time to care for my skin first thing, that’s a big part of feeling comfortable and confident all day long.
      Gwyneth Paltrow

    • Gwyneth Paltrow working on her laptop

      Work and Wellness at the Office

      Once the morning rituals are complete, she shifts into work mode—but her focus on wellness doesn’t stop there. Even during busy office hours, she builds in small habits that keep her energy and mindset steady.

      • Hybrid work schedule: She splits her time between working from home and spending days at Goop’s Los Angeles office, depending on meetings and projects.
      • Movement throughout the day: At the office, she likes to stretch her legs with laps around the space. Staying physically active—even during work hours—supports her daily wellness routine.
      • Meetings and creative work: As Goop’s CEO, her day is filled with planning sessions, calls, and decision-making. The work pace stays high, especially on in-office days.
      • Late-morning hydration: Around this time, she often reaches for green tea or another serving of GOOPGLOW for a gentle energy boost that doesn’t disrupt her fasting plan.
      • Approaching her first meal: After fasting through the morning, this period marks the end of her fast and the lead-up to her first full meal of the day.

      These habits reflect how she blends productivity with wellness. Even in a fast-paced work setting, she makes space for the routines that help her feel balanced, energized, and focused.

      I usually take multiple spins around our giant Goop office to stretch my legs.
      Gwyneth Paltrow

    • Gwyneth Paltrow eating a light lunch

      Light Lunch

      After a full morning of movement, skincare, and work, lunchtime stays simple. The focus is on nourishment without heaviness—something that keeps her energy stable and mind clear for the rest of the day.

      • First meal around noon: She typically eats her first full meal at midday, keeping it light to match the clean rhythm of her daily wellness routine.
      • Bone broth as a go-to: Many days, she sips on nutrient-rich bone broth, which she prefers for its simplicity and gut-friendly benefits.
      • Soup-based meals: If she’s not having bone broth, she often chooses a clean soup or a warm, vegetable-packed bowl for a gentle lunch option.
      • Lean protein and veggies: When she wants something more solid, she might have lettuce-wrapped turkey burgers or jicama tacos—both packed with protein and fiber.
      • Avoids excess grains and sugar: Her meals stay centered around vegetables and proteins, which supports her health routine and clean eating habits.
      • Multivitamin supplement: She takes a high-quality multivitamin around lunchtime to help fill any nutritional gaps from her light eating approach. This helps support energy, skin health, and immune function throughout the day.
      • Fish oil supplement: She includes a daily fish oil capsule for its omega-3 fatty acids, which support heart health, cognitive function, and skin hydration—benefits that tie in with her overall beauty and wellness routine.
      • Herbal blends: She adds in targeted herbs depending on how she’s feeling or what her schedule looks like. These blends are often from her own Goop Wellness line.

      Her mid-day habits show how simple meals and smart supplements can support long-lasting energy without adding stress to the body. It’s all part of how she keeps her wellness routine feeling balanced and consistent.

      I usually eat something around 12, often that “something” is simply bone broth. I really like soup for lunch… I have bone broth for lunch a lot of the days.
      Gwyneth Paltrow

    • Gwyneth Paltrow working in the afternoon with a colleague

      Afternoon Work

      The second half of the day brings a steady rhythm of meetings, projects, and decision-making. Even during full workdays, she finds small ways to stay grounded, move her body, and support her well-being.

      • Creative and leadership tasks: Afternoons are often filled with product development meetings, brand strategy discussions, or reviewing content for Goop’s blog and podcast.
      • Balancing creative work and acting: When needed, she also makes time for occasional film-related commitments, adjusting her work blocks as needed.
      • Hydration continues: She keeps a bottle of water or herbal tea nearby to stay hydrated, which supports her health routine and energy levels.
      • Healthy snack options: If she’s hungry, she might have raw veggies or a handful of nuts from the office snack stash—avoiding sugary or processed snacks that can lead to crashes.
      • Quick wellness breaks: She takes short breaks when needed, sometimes stepping outside for fresh air or doing breathing exercises like box breathing to ease stress.
      • Office wellness habits: Her office often reflects her calming wellness mindset—colleagues may catch the scent of essential oils or incense helping create a relaxing space.
      • Walking meetings when possible: She likes to keep moving, even during conversations, and often encourages walk-and-talk style meetings when schedules allow.
      • Gentle movement in the afternoon: If she’s already done her main workout in the morning, she might just stretch at her desk or take the stairs to keep her body active.
      • Supportive seating and posture: She alternates between a standing desk and sitting on a pilates ball to maintain good posture during long hours at her desk.

      This part of the day reflects her effort to blend productivity with wellness. It’s about staying focused without ignoring the body’s needs—a theme that runs throughout Gwyneth Paltrow’s daily routine.

    • Gwyneth Paltrow relaxing after a tough day at work

      4:00 PM

      Wrap-Up and Transition Home

      The end of the workday marks a shift toward rest, reflection, and family. Gwyneth Paltrow uses this window to ease out of a busy schedule and recharge in ways that feel calm and enjoyable.

      • Finishes work around 4 p.m.: Her workday usually ends by late afternoon, giving her time to shift focus toward personal wellness and family connection.
      • Leaves Goop HQ or logs off from home: Whether she’s at the office or working remotely, she wraps up tasks with enough time to create a mental break before dinner.
      • Evening walks for relaxation: One of her favorite ways to wind down is by taking a short outdoor walk. It helps clear her mind and adds gentle movement to the end of her day.
      • Occasional glass of red wine: On some evenings, she enjoys sipping red wine as a small indulgence to help relax before dinner.
      • Listening to her body: If she feels tense or tired, she might do some deep breathing, such as box breathing, to reset and calm her nervous system.

      This buffer between work and evening sets the stage for a peaceful night ahead. It reflects the steady balance she maintains throughout her daily wellness routine.

    • Closeup of Gwyneth Paltrow's early dinner

      6:00 PM

      Early Dinner

      Evenings at Gwyneth Paltrow’s home are centered around nourishment and family. With a preference for eating early, dinner becomes a time to relax, cook something clean, and enjoy some peace before the night winds down.

      • Early mealtime habit: She usually eats dinner around 6:00 or 6:30 p.m., a habit that started during the pandemic and has since become part of her regular routine.
      • Home-cooked meals: On most nights, she enjoys preparing dinner herself, often using fresh, simple ingredients that support her health routine.
      • Paleo-inspired approach: Her typical dinner includes lots of vegetables and a lean protein like grilled fish or chicken, keeping things light and nutrient-dense.
      • Favorite dinners: Go-to meals include roasted chicken with seasonal veggies or cauliflower rice stir-fry—comforting options that still align with her wellness goals.
      • Family dinners together: She makes time to sit down with her kids in the evening, and especially looks forward to full-family dinners on Wednesdays.
      • Flexible when it feels right: While she usually sticks to clean meals, she’s not overly strict—occasionally enjoying pasta, cheese, or wine when the mood calls for it.
      • Dinner done by 7 p.m.: She wraps up meals early to stay in line with her intermittent fasting rhythm, which supports her overall daily wellness routine.

      This time of day brings a calm close to her active routine. It reflects her balance between health-conscious choices and the joy of sharing meals with family.

    • Gwyneth Paltrow taking her evening bath

      7:30 PM

      Evening Bath

      Her nights begin with rituals that support both relaxation and skin health. This quiet time helps her unwind while staying consistent with her overall beauty and skincare routine.

      • Start time around 7:30–8:00 p.m.: She begins slowing down not long after dinner, setting aside time to care for herself before bed.
      • Therapeutic bath sessions: A 20-minute soak is one of her favorite ways to relax.
      • Goop “The Martini” Emotional Detox Bath Soak: This calming bath blend helps her reset and supports her nighttime beauty routine.
      • Pursoma “Tubmarine” Algae Bath: Another go-to soak that pairs well with her skincare-focused wind-down, nourishing both body and skin.
      • Dry brushing beforehand: She uses the G.Tox Ultimate Dry Brush to prep her skin, boosting circulation and exfoliation before getting into the bath.
      • Hot shower alternative: If she skips the tub, she opts for a hot shower instead, staying consistent with her evening skincare steps.
      • Goop G.Tox Himalayan Salt Scalp Scrub: This scrub is part of her clean beauty routine, gently exfoliating and refreshing her scalp.
      • Goop 5 Salt Detox Body Scrub: She finishes her shower with this full-body scrub to soften and brighten her skin after a busy day.

      This time is more than just a pause—it’s a skin-focused ritual that supports the glow she’s known for. It connects seamlessly with the rest of her beauty and wellness habits, making it a calming anchor in her nightly routine.

    • Gwyneth Paltrow starting her evening skincare routine

      Nighttime Skin Care Routine

      After her evening bath, Gwyneth transitions into a focused skin care ritual that’s simple in steps but rich in results. These nighttime habits support skin repair and nourishment while also helping her wind down before bed.

      • Exfoliation in the bath or shower: She starts with the GOOPGLOW Microderm Instant Glow Exfoliator, massaging it into damp skin and letting it sit until she feels a slight tingle. Though it’s recommended a few times a week, she uses it almost nightly for a smooth, refreshed glow.
      • Retinol serum: After exfoliating, she applies Goop’s 3X Retinol Serum. This newer addition helps refine skin texture and brighten her complexion overnight without causing irritation.
      • Peptide serum: She layers a hydrating peptide serum on top of retinol to support moisture retention and firmness—keeping her skin soft and plump through the night.
      • Nourishing botanical serum (optional): On certain nights, she swaps in Vintner’s Daughter Active Botanical Serum, an oil-based blend she’s used for years to add a boost of hydration.
      • Moisturizer: She seals everything in with GOOPGENES All-in-One Nourishing Face Cream, which provides lasting hydration and fits effortlessly into her beauty routine.
      • Face oil (as needed): If her skin feels extra dry, she adds a few drops of the GOOPGENES Super Nutrient Face Oil with bakuchiol. She considers this step a game changer for maintaining smooth and healthy skin.
      • Eye cream: She dabs on eye cream when needed—alternating between Dr. Barbara Sturm’s Eye Cream or the Goop version depending on how her under-eye area feels.
      • Lip balm: A swipe of balm helps lock in moisture overnight and prevents dryness by morning.
      • Body care: She ends with a body oil or body butter, often massaging Beautycounter’s body cream into her skin to keep it soft and hydrated after her bath.

      This evening ritual supports the foundation of Gwyneth Paltrow’s skincare routine—gentle exfoliation, deep hydration, and nourishment. It keeps her skin healthy, glowing, and makeup-free well into the next day.

    • Gwyneth Paltrow sleeping at night

      9:30 PM

      Sleep Routine

      Evenings end early in her household, with a strong focus on rest and recovery. Sleep isn’t an afterthought—it’s one of the most important parts of her wellness routine, and she treats it with care and consistency.

      • Early bedtime around 9:30 p.m.: She prefers to be in bed on the earlier side to support digestion, skin health, and overall energy.
      • Relaxing with her husband: Most nights, she and Brad relax together by watching a show—sometimes even a true crime series, which she admits helps her fall asleep.
      • Soothing herbal tea: She often sips chamomile, fennel, or mint tea in bed, which signals to her body that it’s time to rest.
      • Comfortable pajamas and bedding: She sleeps in soft Schostal pajamas and rests on a Goop x Avocado organic mattress, layered with Beltrami Italian sheets and Cuddledown pillows.
      • Dark and cool bedroom setup: For optimal rest, she makes sure the room is dark, quiet, and cool—her ideal sleep environment.
      • Mouth tape and earplugs: She uses both to support deep, uninterrupted sleep, a habit her husband teases her about but one she swears by.
      • Clean sleeping mindset: She values consistent, high-quality sleep and often aims for 8–10 hours when possible—part of what she calls “clean sleeping.”
      • Magnesium (as needed): If she’s dealing with stress or travel-related sleep disruptions, she might take magnesium to help her relax.
      • Melatonin (occasionally): On restless nights, she’ll reach for a low-dose melatonin supplement to support a smoother transition to sleep.
      • General sleep stack recommendation: A thoughtfully formulated sleep stack featuring Magnesium L-Threonate, Apigenin, Inositol, and L-Theanine can support falling asleep faster, staying asleep longer, and waking up feeling clear and refreshed. Built from nature’s most calming compounds, this combination is often used to promote deeper, high-quality sleep and help reset the body’s natural rhythm.

      This nightly routine isn’t just about rest—it supports her skin, energy, and mindset for the next day. It’s the final piece of her daily wellness routine, helping her start the next morning feeling clear and rested.

Back

Ray Kurzweil’s Supplement Routine

Building Blocks for Staying Healthy and Sharp

Ray Kurzweil, known for his focus on health and life extension, follows a detailed supplement routine to support his long-term well-being. His daily plan includes a wide range of vitamins, minerals, and other compounds aimed at improving energy, brain function, and overall health. He takes many of these alongside a structured diet to help support his body and mind as he ages. This article will cover the Ray Kurzweil supplements list, including the types of supplements he takes daily and how they fit into his health routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 28, 2025
  • Last Updated: March 28, 2025
    • Anti-aging supplements for Ray Kurzweil

      Anti-Aging

      Taking around 70–80 supplements a day, he aims to extend his lifespan and stay mentally and physically sharp as long as possible. A major part of his supplement stack focuses on slowing aging. These selections are based on scientific research and reviewed regularly with medical professionals to match his long-term health goals.

      • Resveratrol: 100 mg daily, taken with meals to support absorption. Known for activating sirtuins—proteins linked to longevity—and helping protect cells from age-related decline. Often mentioned as a cornerstone in his diet supplements.
      • Phosphatidylcholine: 1,200 mg in the morning to help maintain cell membrane flexibility and improve memory. It also supports the production of acetylcholine, a key neurotransmitter for brain function.
      • Ubiquinol: 200 mg daily, taken with a fatty meal for better uptake. Boosts cellular energy production and offers antioxidant protection. Considered one of his core three supplements for longevity.
      • Alpha Lipoic Acid: 300 mg per day, split between morning and evening. This antioxidant helps combat advanced glycation end-products (AGEs), which are linked to aging and blood sugar issues.
      • Carnosine: Used to reduce protein damage that can come with age. While the exact dosage isn’t specified, it plays a role in preserving muscle and supporting overall health as part of his anti-aging focus.
      • N-Acetyl-Carnitine: 500 mg taken with breakfast to enhance mitochondrial function. Known for improving both mental and physical stamina, and often listed among his go-to daily supplements.

      These anti-aging supplements form the foundation of his routine. Together, they reflect a science-first approach to health, combining high-potency ingredients with consistency and regular monitoring.

      My goal is to stay healthy and vibrant until the singularity arrives.
      Ray Kurzweil

    • Ray Kurzweil holding anti inflammatory supplements in his hand

      Anti-Inflammatories

      Inflammation is one of the body’s natural responses, but when it lingers, it can lead to bigger health problems over time. That’s why this section of the Ray Kurzweil supplements list focuses on reducing low-level, chronic inflammation.

      He sees controlling inflammation as essential for long-term health and works closely with medical professionals to make sure his daily regimen stays effective and safe.

      • Curcumin: 500 mg daily, typically taken in the evening. This turmeric-derived compound helps reduce inflammation throughout the body. He combines it with black pepper to boost absorption and make it more effective over time.
      • EPA/DHA (Omega-3 Fish Oils): 2,000 mg per day, taken with food. These omega-3 fatty acids support heart function and help lower inflammation. He chooses high-strength formulas to ensure he gets enough, as part of his diet supplements for overall wellness.

      This part of his supplement list shows a strong focus on prevention. By managing inflammation early, he aims to support long-term organ function, reduce wear and tear on the body, and stay ahead of age-related health issues.

    • Closeup of Ray Kurzweil's blood vessel health supplements

      Blood-Vessel Health

      Ray Kurzweil prioritizes blood vessel health with specific supplements, recognizing their role in delivering oxygen and nutrients throughout the body.

      This category in his Ray Kurzweil supplement list supports his aim to keep his circulatory system robust, a factor he ties to overall vitality and longevity. He adjusts dosages with medical input to ensure safety and effectiveness.

      • Arginine: At 3,000 mg daily, this amino acid aids blood vessel health by promoting nitric oxide production. He takes it in divided doses, often with meals, to support vascular flexibility.
      • Choline: Included in his 1,200 mg Phosphatidylcholine dose, this supports blood vessel function and liver health. He relies on its presence in his morning supplement stack for consistent benefits.
      • TMG (Trimethylglycine): Taken at 500 mg daily, this lowers homocysteine levels to protect blood vessels. Ray uses it to reduce cardiovascular risk, taking it alongside his multivitamin for synergy.

      These choices strengthen Ray’s blood vessels, supporting his energy levels and long-term health goals. His approach highlights the importance of circulation in his broader wellness plan.

      Always speak with a healthcare professional before starting any new supplement, especially if it may affect your health or medication.

    • Brain health supplements for Ray Kurzweil

      Brain Health

      For someone who values long-term thinking, cognitive health is a high priority. Mental clarity, memory support, and stress control all play a role in his approach to staying sharp with age. This section of his supplement plan focuses on nutrients that support brain function throughout the day—and into the night.

      • GABA: 500 mg taken in the evening to encourage calmness and reduce mental tension. This supplement helps support emotional balance and promotes restful sleep as part of his brain-focused routine.
      • Alpha-GPC: Often used before tasks that require deep thinking. While the dose isn’t clearly shared, it’s valued for supporting acetylcholine levels, which are important for learning and memory.
      • Melatonin: 1 mg taken about 30 minutes before bed. It helps regulate sleep, which he considers essential for memory and mental repair. A consistent sleep schedule is part of how he protects brain function over time.
      • Quercetin: 500 mg taken in the morning with food. Known for its antioxidant activity, it helps reduce oxidative stress on the brain, which supports focus and overall mental health.
      • Vinpocetine: Used occasionally to sharpen concentration during intense work sessions. The amount may vary, but it’s selected for its role in improving blood flow to the brain.

      This group of supplements supports the foundation of his mental performance. From better sleep to sharper focus, they reflect a steady effort to protect and support brain health. These choices fit into a broader system of Ray Kurzweil health supplements aimed at staying sharp in the present and well into the future.

      These supplements may not be suitable for everyone. Please consult your doctor or a licensed medical advisor before use.

    • Closeup of chelation therapy supplements

      Chelation Therapy

      Ray Kurzweil uses chelation therapy to remove heavy metals from his body, a specialized part of his supplements routine. This approach addresses potential toxin buildup, which he believes can impact longevity. He undergoes these treatments weekly under medical supervision, ensuring they complement his oral supplement intake.

      • DMPS: Used in weekly IV form to remove heavy metals like lead, the dose isn’t specified. Ray relies on this to detoxify his system, scheduling it as part of his health maintenance.
      • EDTA: Also in IV form weekly, this binds heavy metals for excretion, with the dose not specified. Ray uses it to support overall detoxification, coordinating with his doctor for timing.

      These therapies help Ray eliminate toxins, supporting his long-term health strategy. His inclusion of chelation reflects a comprehensive approach to wellness.

      Before taking any supplement, it’s best to check with your physician to ensure it aligns with your personal health needs.

    • Supplements Ray Kurzweil uses for better digestion

      Digestion

      Ray Kurzweil understands that even the most advanced supplements won’t be effective without proper digestion. That’s why gut health is a key part of his overall wellness strategy.

      His digestion-focused stack supports nutrient absorption, reduces discomfort, and helps his body process the large number of supplements he takes daily. These choices are regularly reviewed with his doctors to match any changes in his diet or health.

      • Acidophilus Bifidobacterium: Helps maintain a healthy gut microbiome, contributing to smoother digestion and immune function. Often taken with meals to support daily gut balance.
      • Betaine HCL: Promotes proper stomach acid levels, which are essential for breaking down protein-rich foods. Commonly included with heavier meals to support digestion efficiency.
      • Fish Protein: Serves as a clean and gentle protein source that’s easy on the stomach. Included in his morning regimen to support protein intake without digestive strain.
      • Fructooligosaccharides: Acts as a prebiotic, feeding beneficial gut bacteria to encourage a stable digestive environment. Typically combined with probiotics for better impact.
      • Gentian Root: Stimulates the release of digestive juices and enzymes, preparing the stomach for food. Often part of his pre-meal supplement stack.
      • L-Glutamine: Supports the integrity of the gut lining and helps manage digestive stress. Taken on an empty stomach to assist with recovery and repair.
      • N-Acetyl-D-Glucosamine: Contributes to gut lining repair, particularly when paired with glutamine. Plays a supportive role in maintaining a resilient digestive tract.
      • Peppermint: Helps soothe the digestive system after eating and is frequently used for relief from bloating or minor discomfort.
      • Pepsin: Assists with protein breakdown when combined with Betaine HCL. Enhances nutrient absorption by supporting enzyme activity during digestion.

      This collection of gut-supporting supplements forms a key part of his overall health strategy. By focusing on digestion, he creates a solid base for the rest of his health supplements to deliver their full benefits.

    • Closeup of a healthy eye

      Eye Health

      Ray Kurzweil protects his vision with targeted eye health supplements, a thoughtful addition to his diet supplements list. He values maintaining clear eyesight as part of his overall health, adjusting these based on regular eye checkups. This category reflects his proactive stance on preventing age-related vision issues.

      • Bilberry Extract: Taken at 100 mg daily, this supports eye health by protecting against retinal damage. he takes it with breakfast to maintain consistency.
      • Lutein: At 10 mg daily, this supports eye function and reduces the risk of macular degeneration. Ray includes it to preserve vision, taking it in the morning.

      These supplements help Ray safeguard his eyesight, a key aspect of his long-term health plan. His routine demonstrates care for every aspect of his well-being.

      Individual health conditions vary. Be sure to consult a qualified healthcare provider before adding this to your routine.

    • Testosterone booster supplements for Ray Kurzweil

      Testosterone Boosters

      Supporting hormone balance is another part of Ray Kurzweil’s supplement strategy, especially when it comes to maintaining energy, mood, and vitality. He uses a mix of natural compounds and prescribed treatments to help optimize testosterone levels, always in coordination with medical supervision.

      • DHEA: Promotes natural testosterone production and supports libido and energy. Typically taken in the morning—25 mg for men, 15 mg for women—to align with daily hormonal patterns.
      • Chrysin: Helps reduce the conversion of testosterone into estrogen. Added to his routine on occasion as part of a broader hormone support plan.
      • Indole-3-Carbinol: Aids in hormone balance by improving estrogen metabolism. Often paired with meals for better absorption and steady effectiveness.
      • Nettle: Contributes to testosterone support by limiting the binding of testosterone to proteins. Included to help maintain free testosterone levels.
      • Testosterone (prescription): Managed under medical supervision to sustain optimal hormone function. Used as needed and adjusted based on regular testing.

      These supplements reflect a focused effort to support hormonal wellness alongside other categories in the Ray Kurzweil supplements list. By keeping testosterone in check, he aims to maintain strength, motivation, and long-term vitality.

    • Closeup of transparent supplement pills

      AGEs (Advanced Glycation End-products)

      Ray Kurzweil takes targeted steps to reduce the effects of sugar-related damage, which he believes accelerates aging and chronic disease. His focus on AGEs stems from research linking these compounds to tissue breakdown and metabolic stress.

      Supplements in this group are selected to help the body manage glycation and support long-term cellular function.

      • Alpha Lipoic Acid: 300 mg daily, divided into two doses to maintain stable support throughout the day. Known for limiting glycation and assisting with blood sugar regulation.
      • Carnosine: Included for its ability to block glycation of proteins, helping preserve muscle and tissue health. Dosage details aren’t shared, but it remains a consistent part of his routine.
      • N-Acetyl-Carnitine: 500 mg taken with breakfast to support both energy and cellular defense. Also involved in counteracting the effects of AGEs at the mitochondrial level.

    • Homocysteine supplements for Ray Kurzweil

      Homocysteine

      Keeping homocysteine levels low is important for long-term heart and brain health. This section of the Ray Kurzweil health supplements list focuses on nutrients that regulate this marker, which is closely tied to cardiovascular risk. Each item is carefully chosen and monitored with blood tests to ensure proper balance.

      • Vitamin B-6: 50 mg taken alongside his daily multivitamin. Supports enzyme activity that converts homocysteine into more useful amino acids.
      • Folic Acid: 800 mcg added to support red blood cell production and cognitive function. Plays a direct role in breaking down homocysteine in the bloodstream.

      With this targeted support, he reduces cardiovascular risk while maintaining overall metabolic balance. These supplements reflect the preventative mindset behind what supplements Ray Kurzweil takes daily.

    • Ray Kurzweil feeling stressful

      Stress

      Mental clarity and emotional balance are key parts of Ray Kurzweil’s health approach. To stay calm and focused under pressure, he uses specific supplements that support stress relief and relaxation. These choices are adjusted based on how he’s feeling and are designed to help him stay mentally resilient throughout the day.

      • Beta-Sitosterol: Supports emotional balance by modulating cortisol and inflammatory responses. Often used to promote a calm state during periods of high workload.
      • Green Tea Extract: Supplies 500 mg daily (with 250 mg EGCG) to ease stress while delivering antioxidants. Commonly part of his morning routine to encourage mental focus.
      • L-Theanine: Provides 200 mg daily to ease anxiety and support a steady mood. Frequently combined with tea for a calming effect during high-pressure tasks.
      • Phosphatidylserine: Delivers 100 mg in the evening to help wind down. Used to ease stress-related tension and support mental recovery at night.

      These supplements help create a steady mental foundation that supports his daily performance. Stress management remains a steady focus within the Ray Kurzweil supplements routine, aligning with his larger goals for longevity and cognitive health.

    • Type 2 Diabetes supplements that Ray Kurzweil uses

      Type 2 Diabetes

      Managing blood sugar is an important part of Ray Kurzweil’s daily routine. Through a mix of supplements and prescribed medication, he works to keep glucose levels steady and reduce related risks. These additions are guided by medical testing and support his broader focus on long-term metabolic health.

      • Chromium: Delivers 200 mcg daily to improve insulin sensitivity and promote healthy glucose levels. Typically taken with meals to support better blood sugar regulation.
      • Gymnema Sylvestra: Assists with sugar control by reducing cravings and improving glucose metabolism. Usually taken before meals as part of his dietary strategy.
      • Metformin (prescription): Used under medical supervision to manage blood sugar and support healthy aging. Also noted for its potential benefits beyond diabetes, including reduced cancer risk.

      This selection supports more than just glucose control—it’s part of a broader effort to prevent complications and maintain metabolic efficiency. With consistent use and medical oversight, these supplements help reinforce his long-term health strategy.

      This is not medical advice. Always get guidance from a healthcare expert before trying supplements with potential medical effects.

    • Ray Kurzweil's cholestrol supplements

      Cholesterol

      Managing cholesterol is a major part of Ray Kurzweil’s long-term health strategy. He includes a range of natural and prescription-based options in his daily routine to support healthy lipid levels. Each supplement is selected based on research and adjusted with medical input to stay aligned with his overall goals.

      • Grapefruit Powder: Supports lipid balance and is typically part of his breakfast routine. Found in several Ray Kurzweil supplements aimed at heart health.
      • Guggulipid: Plant-based support for cholesterol control. Frequently listed in the Ray Kurzweil supplement list as a natural aid for blood fat management.
      • Lecithin: Contributes to cholesterol support through fat metabolism. Included as part of the Phosphatidylcholine dosage in his daily stack.
      • Oat Bran: Used to reduce LDL levels. Often part of his dietary supplements or mixed into meals to support heart health.
      • Plant Sterols: Blocks cholesterol absorption in the intestines. A consistent entry in Ray Kurzweil diet supplements for managing cardiovascular risk.
      • Policosanol: Helps maintain healthy cholesterol ratios. Found in the Ray Kurzweil health supplements lineup for added lipid support.
      • Psyllium: Delivers soluble fiber to aid both cholesterol and digestion. Taken with water to improve consistency and absorption.
      • Atorvastatin (prescription): Prescribed to control LDL levels and closely monitored. Combined with other supplements for a more complete approach.
      • Vitamin B-3: Included for cardiovascular benefits and to support HDL levels. Adjusted based on test results within the Ray Kurzweil supplement list.

      With this wide-ranging approach, it can help maintain heart function while supporting his vision for a longer, healthier life.

      If you’re considering these supplements, speak with a healthcare professional to ensure it’s safe and appropriate for you.

    • Closeup of Ray Kurzweil's vitamin supplements

      Vitamins & Nutrients

      A solid foundation of vitamins and essential nutrients supports every part of Ray Kurzweil’s health plan. These supplements ensure his body meets daily nutritional needs, making the rest of the supplements list more effective. He uses blood testing and regular reviews to fine-tune his intake and avoid deficiencies.

      • Daily Multivitamin: Covers key vitamins and minerals. Taken each morning as part of the Ray Kurzweil daily supplements for general health maintenance.
      • Vitamin B-12 Shots: Delivered at 1,000+ mcg weekly for detoxification and consistent energy. Often mentioned when people ask what supplements does Ray Kurzweil take regularly.
      • L-Carnitine: Provides 1,000 mg daily to support cellular energy. A key component of the Ray Kurzweil diet supplements for metabolism.
      • Vitamin D: Delivers 2,000 IU to support immune health and bones. Common in the Ray Kurzweil supplements list for people looking to maintain baseline wellness.

      These essential nutrients form the backbone of the Ray Kurzweil supplements list. By covering nutritional gaps, they help ensure that every other supplement in his stack can function at its best.

      I take about 250 supplements a day, including vitamins, minerals, antioxidants, and other nutrients.
      Ray Kurzweil

    • Various supplements that Ray Kurzweil uses in his daily routine

      General Health

      To maintain full-body wellness, Ray Kurzweil includes a range of supplements that go beyond targeted categories like brain or heart health.

      These support everyday functions such as immunity, detoxification, and antioxidant protection. He adjusts these based on seasonal needs and lab testing, keeping his supplement plan balanced and complete.

      • Lycopene: 10 mg daily, taken with food to support cardiovascular health. Known for its antioxidant effects and often found in Ray Kurzweil supplements focused on heart wellness.
      • N-Acetyl-L-Cysteine: 500 mg each day to promote respiratory and liver support. Included for its role in producing glutathione, a major antioxidant in the body.
      • Silymarin (Milk Thistle): 200 mg daily to aid liver detoxification. This plant-based compound plays a supportive role in his overall liver health routine.
      • Grape Seed Extract: Used to deliver additional antioxidants that protect against oxidative stress. Included for broad protection and often referenced in general health stacks.
      • Echinacea: 500 mg daily during cold season to support immune response. Commonly rotated in the Ray Kurzweil health supplement routine during periods of higher risk.
      • Garlic: 600 mg per day for wide-ranging benefits, including heart and immune support. A longtime addition to the Ray Kurzweil supplement list for general wellness.

      Together, these supplements form a well-rounded set of nutrients designed to support daily vitality. They offer a protective buffer for everyday stressors, helping his broader supplement stack work even more effectively.

      Although my program may seem extreme, it is actually conservative – and optimal (based on my current knowledge). My doctor and I have extensively researched each of the several hundred therapies that I use for safety and efficacy. I stay away from ideas that are unproven or appear to be risky.
      Ray Kurzweil

    • Closeup of different supplement pills

      Miscellaneous

      Some supplements in Ray Kurzweil’s daily plan serve highly specific or emerging functions. These additions don’t fit neatly into one category but are still considered valuable for long-term wellness. Their use reflects his ongoing interest in newer research and how it can support future health outcomes.

      • Alkaline Water: Consumed throughout the day to support acid-alkaline balance. While debated in science circles, it’s part of his personal hydration strategy.
      • Glutathione: Used for cellular protection and antioxidant defense. Often discussed as part of the Ray Kurzweil health supplements for detox and immune support.
      • Nicotinamide Riboside (NR): Added to enhance mitochondrial performance and energy output. Frequently linked to longevity-focused routines within the Ray Kurzweil supplements list.

      These supplements represent a more experimental side of his routine—still supported by research but used in a more flexible, evolving way.

Back

Cristiano Ronaldo’s Diet Plan

What’s on His Plate Every Day

Cristiano Ronaldo follows a strict diet plan that helps him maintain peak performance on and off the field. His daily meals focus on lean proteins, fresh vegetables, whole grains, and healthy fats to fuel his body for intense training sessions. Hydration and meal timing also play a key role in his routine, ensuring he stays energized and recovers properly after workouts. He avoids processed foods and sugary drinks, sticking to a well-balanced plan that supports both muscle growth and endurance. This article will go over Cristiano Ronaldo’s diet, including his daily eating habits, nutrition choices, and how his meals complement his workout routine.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: March 21, 2025
  • Last Updated: March 21, 2025

    • Daily Meal Plan

      Cristiano Ronaldo follows a structured eating routine designed to keep his body fueled for intense training and competition. Instead of three large meals, he spreads his food intake across six smaller meals each day.

      This approach helps maintain steady energy levels, prevents hunger dips, and supports muscle recovery. His focus is on nutrient-dense foods that aid performance, with a diet rich in lean proteins, whole grains, and fresh produce.

      • Meal timing: He eats every 3 to 4 hours, ensuring his body has a constant supply of energy.
      • Lean proteins: His diet includes chicken, egg whites, and fish, which are essential for muscle repair and growth.
      • Fish intake: He frequently eats fish like tuna, swordfish, and cod due to their high protein content and low fat.
      • Whole grains: Brown rice, quinoa, and whole wheat provide long-lasting energy for his rigorous training sessions.
      • Fresh vegetables: A variety of greens supply essential nutrients that support recovery and overall health.

      The Cristiano Ronaldo diet plan is built around consistency and quality nutrition. By eating smaller meals at regular intervals and prioritizing whole foods, Ronaldo ensures his body performs at its best throughout the day.

    • Cristiano Ronaldo's breakfast

      Breakfast

      A strong start to the day is essential for maintaining energy and focus, especially for an athlete of his caliber. His morning meals are balanced, providing the necessary nutrients to fuel his body without feeling too heavy. By combining lean proteins, dairy, and fresh ingredients, he ensures his body is primed for training and recovery.

      • Morning protein: He often eats ham and cheese, which supply protein to support muscle maintenance.
      • Low-fat yogurt: A staple in his breakfast, it offers probiotics for digestion and protein for recovery.
      • Fresh fruit: He includes fruits for natural sugars, vitamins, and antioxidants that aid hydration and energy levels.
      • Whole-grain cereal: Occasionally, he opts for whole-grain cereal, which provides fiber and long-lasting energy.
      • Egg whites: When training more intensely, he increases his protein intake with egg whites.
      • Breakfast alternatives: Even though Ronaldo prefers to eat natural, you can opt for options like AG1, a greens supplement packed with essential nutrients, or Yerba Mate, a natural energy booster with antioxidants and a smooth caffeine lift.

      The Cristiano Ronaldo diet routine focuses on high-quality nutrition, and breakfast plays a vital role in his performance. By choosing nutrient-rich foods in the morning, he ensures his body is well-prepared for the demands of the day, setting the tone for optimal energy and recovery.

    • Closeup of an avocado toast

      Mid-Morning Snack

      To sustain his energy levels between meals, Cristiano Ronaldo includes a light yet nutrient-rich snack in his daily routine. This small meal provides a balance of healthy fats and carbohydrates, ensuring he stays fueled without feeling sluggish. His focus remains on whole foods that aid performance and recovery while keeping him satisfied until lunch.

      • Avocado toast: A go-to snack for Ronaldo, offering healthy fats and sustained energy to keep him fueled throughout training.
      • Refreshing drink option: While Ronaldo sticks to his own routine, some prefer pairing their snack with Green Matcha Tea, a natural source of antioxidants and a gentle energy boost without the crash of traditional caffeine.

      Keeping energy levels steady throughout the day is key to maintaining endurance and strength. By choosing simple, nourishing snacks like avocado toast, he ensures his body remains in peak condition for both training and recovery.

    • First Lunch

      Ronaldo’s first lunch is a simple yet effective meal that provides the necessary nutrients to keep him performing at his best. It focuses on lean protein and fresh vegetables, offering a combination of muscle-building benefits and digestive ease. This meal ensures he stays fueled without feeling sluggish, allowing him to maintain his training intensity.

      • Chicken salad: A regular part of Ronaldo’s meals, chicken delivers high-quality protein while keeping fat intake low.
      • Fresh vegetables: Packed with vitamins and fiber, they support digestion and overall recovery.

      A meal built around lean protein and nutrient-dense ingredients allows Ronaldo to sustain his energy levels and optimize muscle function. Keeping his food choices clean and balanced helps him stay in peak physical shape.

    • Closeup of a fish dish

      Second Lunch

      His second lunch is another protein-rich meal that helps maintain his energy levels throughout the day. This meal is centered around nutrient-dense ingredients that support muscle recovery and overall performance.

      Fish plays a major role in his diet, providing essential omega-3 fats and lean protein, while the addition of eggs, olives, and salad enhances the meal’s nutritional value.

      • Fish selection: He often chooses options like tuna, swordfish, sea bream, or cod for their high protein and healthy fat content.
      • Salad greens: A mix of fresh vegetables provides fiber, vitamins, and minerals to aid digestion and overall well-being.
      • Hard-boiled eggs: These add additional protein, helping with muscle recovery and satiety.
      • Olives: A source of healthy fats and antioxidants that contribute to heart health and inflammation control.
      • Omega-3 supplement: For those who don’t eat fish but still want the benefits of omega-3s, a high-quality supplement can be a great alternative.

      Proper nutrition plays a key role in sustaining energy and optimizing physical performance. His diet plan ensures that his body gets the necessary fuel to keep him in peak condition.

    • Cristiano Ronaldo's evening meal

      Evening Protein Meal

      His evening meals continue his disciplined approach to nutrition, focusing on protein-rich foods that aid muscle recovery and overall performance. His first dinner is kept simple yet effective, ensuring he gets the necessary fuel without unnecessary additives. Whether he chooses fish or lean meat, his meal is always paired with fresh vegetables to maintain a balanced diet.

      • Fish selection: He frequently eats sea bass or cod, which provide lean protein and essential omega-3 fatty acids.
      • Lean meats: Occasionally, he substitutes fish with steak or another lean meat to add variety to his diet.
      • Vegetable side: A mix of greens and other vegetables supplies important vitamins, minerals, and fiber.

      A well-structured diet allows Ronaldo to meet his body’s high demands while maintaining peak fitness. Each meal is carefully chosen to provide the right combination of protein, healthy fats, and nutrients, keeping him strong and energized.

    • A rice and bean dish

      Second Dinner

      Rather than eating one large dinner, he prefers to split his evening meals into two portions. This approach helps with digestion and ensures his body gets a steady supply of nutrients before rest. His second dinner is typically lighter but still contains enough protein and complex carbohydrates to support muscle recovery and sustained energy.

      • Additional protein: He often eats another serving of fish or chicken to maintain his protein intake.
      • Rice and beans: A source of fiber and slow-digesting carbs that provide long-lasting energy.
      • Quinoa: A nutrient-dense grain that adds protein and essential amino acids.
      • Light option: On some nights, he opts for a simple dish like soup for easier digestion before sleep.

      A structured meal plan allows him to meet his performance goals while ensuring his body stays fueled throughout the day. Keeping his final meal balanced yet light helps him maintain optimal recovery and prepares him for the next day’s training.

    • Different foods for the Cristiano Ronaldo diet intake

      Total Daily Intake

      The Cristiano Ronaldo diet is built to match the physical demands of his intense training and game schedule. His meals are carefully portioned to ensure he gets the right balance of protein, healthy fats, and carbohydrates.

      Freshness is a top priority—he avoids anything processed, preferring natural ingredients that support muscle recovery and sustained energy levels. Even when dining out, he sticks to simple, wholesome meals that align with his nutrition plan.

      • Caloric intake: His daily intake ranges between 3,000 to 3,200 calories, depending on his training intensity. This high-calorie intake is necessary to sustain his rigorous workouts, aid in muscle recovery, and maintain his lean physique. Unlike an average diet, his meal plan is designed to improve performance and endurance rather than just maintain weight.
      • Whole, natural foods: He avoids processed and frozen meals, favoring fresh ingredients that retain their nutrients. He prioritizes high-quality, natural foods that provide essential vitamins and minerals. Even when eating at restaurants, he chooses options like fresh steak with salad to ensure he’s getting unprocessed meals.
      • Lean proteins: His diet includes protein sources such as fish, chicken, veal, and eggs, all essential for muscle growth and repair. His former personal chef, Giorgio Barone, emphasized that Ronaldo’s meals were made with simple, high-quality ingredients rather than expensive or exotic foods.
      • Healthy fats: Avocados and coconut oil are commonly used in his meals to provide beneficial fats that aid in heart health, joint mobility, and sustained energy levels.
      • Complex carbohydrates: Black rice, quinoa, and other whole grains supply slow-digesting carbohydrates that provide long-lasting energy. These foods help replenish glycogen stores after workouts, ensuring he has the endurance needed for training, matches, and recovery.

      A diet built around fresh, nutrient-dense foods helps him maintain peak performance. His strict approach to nutrition ensures that every meal fuels his body effectively, keeping him in top condition year-round.

    • Pouring water in a glass

      Hydration

      Proper hydration plays a key role in Cristiano Ronaldo’s diet plan, helping him maintain peak performance and overall health. He is known for being strict about what he drinks, ensuring that every beverage he consumes benefits his body.

      • Water intake: He drinks plenty of water throughout the day, prioritizing purified water for optimal health and hydration.
      • Public stance on soda: He made headlines during Euro 2020 when he removed soda bottles from a press table, encouraging people to drink water instead.
      • Ursu9 alkaline water: He launched his own brand of natural alkaline water, reinforcing his belief in high-quality hydration.
      • Sports drinks: During training and matches, he replenishes with electrolyte-rich sports drinks to replace fluids lost through sweat.
      • CR7 Drive: In collaboration with a nutrition company, he developed a carbohydrate-electrolyte drink designed to enhance endurance and hydration.
      • Morning coffee: While he avoids sugary drinks, he occasionally enjoys espresso or a latte to start his day.
      • Fresh fruit juice: He sometimes drinks natural juices like pear, apple, or pineapple juice for added vitamins, while still being mindful of sugar intake.
      • No sugary sodas: He avoids soft drinks entirely, ensuring his hydration choices contribute to his health rather than empty calories.
      • No regular alcohol consumption: Unlike many athletes, he steers clear of alcohol, reportedly only having a rare glass of wine or champagne during special occasions.

      Staying properly hydrated is a key part of the Cristiano Ronaldo diet routine, allowing him to maintain energy levels, aid recovery, and support his strict training regimen.

    • Closeup of supplement pills

      Supplements

      His demanding training schedule requires more than just whole foods to keep his body in peak condition. Cristiano Ronaldo’s supplement choices are carefully selected to support muscle recovery, endurance, and overall health, ensuring that he performs at his best.

      Since his body endures intense physical strain daily, these supplements help bridge nutritional gaps and provide additional support for recovery and long-term fitness.

      • Post-workout protein: He includes protein shakes in his diet, particularly after training sessions, to aid muscle repair and growth. Rapid protein intake post-exercise is essential for muscle recovery, helping him stay in peak condition for matches and training.
      • Whey protein: He often takes whey protein shakes post-workout to provide his muscles with fast-absorbing protein, allowing for quicker muscle regeneration and reduced soreness.
      • Protein alternatives: Individuals looking to improve their diet can consider whey protein or plant-based protein as a convenient source of muscle-building nutrients, especially if they struggle to meet their daily protein intake through whole foods.
      • Multivitamins: He takes multivitamins to cover any micronutrient gaps, ensuring his body gets the essential vitamins and minerals it needs for immune function, energy production, and overall well-being.
      • Joint support supplements: To protect his joints from the strain of daily training, he includes supplements that may contain omega-3 fatty acids or similar nutrients. These help reduce inflammation and maintain joint flexibility, crucial for an athlete with such a physically demanding career.

      Cristiano Ronaldo’s supplement routine is designed to complement his diet and training, giving his body the extra support it needs to sustain performance.

    • The pizza Cristiano Ronaldo eats as a cheat meal

      Cheat Meals

      Even with his strict approach to nutrition, Ronaldo believes in balance and enjoying life. While his diet is carefully structured to support peak performance, he occasionally allows himself a small indulgence.

      His idea of a cheat meal isn’t excessive, reflecting his commitment to moderation. Rather than derailing his diet routine, these rare treats serve as a way to enjoy food without compromising his overall discipline.

      • Pizza as a guilty pleasure: When he decides to have a cheat meal, he keeps it simple with a slice or two of pizza. He enjoys it in moderation, never overindulging.
      • Rare indulgences: Unlike many athletes, he doesn’t go for sugary treats or fast food. A small piece of birthday cake or a bit of chocolate is about as far as he goes.
      • No excessive desserts: A former teammate, Lee Grant, once shared that at team dinners, his discipline was so strong that when he skipped dessert, other players felt compelled to do the same.
      • Mindful approach: Even when he treats himself, he avoids binge eating or excessive junk food, ensuring that his nutrition remains clean and effective.

      While he allows for occasional flexibility, his commitment to clean eating is what keeps him at the top of his game. His discipline around food is a major factor in maintaining his athletic longevity and physical conditioning.

      Sometimes I eat pizza with my son.
      Cristiano Ronaldo

    • Closeup of dumbbells in a gym

      Cristiano Ronaldo’s Diet and Workout

      Ronaldo’s approach to nutrition is deeply connected to his training, ensuring his body has the fuel needed to perform at the highest level. He has often stated that an athlete’s body should be treated like a high-performance machine, meaning every meal is planned to maximize strength, endurance, and recovery.

      • Frequent meals for sustained energy: He eats multiple meals throughout the day, often up to six, to keep his energy levels stable for training and recovery.
      • Balanced pre-workout nutrition: Before workouts, he consumes quality carbohydrates such as whole-grain cereal, bread, or fruit to provide lasting stamina and prevent fatigue.
      • High-protein intake: His diet is rich in proteins from fish, chicken, egg whites, and lean meats, supplying essential amino acids that support muscle repair and strength.
      • Post-training recovery: After intense sessions, he refuels with a protein shake or a high-protein meal to accelerate muscle recovery and maintain lean mass.
      • Strategic meal timing: His meals and snacks are spaced out to ensure he is never too full or too hungry before workouts, helping him train at peak capacity.
      • Hydration for performance: He prioritizes hydration, drinking water before, during, and after training. For added electrolyte replenishment, he uses sports drinks like CR7 Drive.
      • Early evening meals for better sleep: He eats dinner early to prevent digestion from interfering with overnight recovery, optimizing muscle repair and growth hormone release.
      • Consistency and discipline: He follows a strict eating schedule to keep his glycogen stores topped up, ensuring his body is always primed for training and competition.

      Ronaldo’s dedication to his diet and training is what sets him apart. His focus on clean eating, structured meal timing, and hydration allows him to maintain elite performance year after year.

      A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods.
      Cristiano Ronaldo

Back

Dave Asprey’s Supplement List

How He Powers His Biohacking Lifestyle

Dave Asprey, known for his work in biohacking and longevity, follows a supplement routine designed to boost energy, brain function, and overall health. His daily stack includes minerals, NAD boosters, fiber, and collagen, along with supplements that support fasting and better sleep. He emphasizes the importance of high-quality nutrients to improve performance and slow aging. This article will go over Dave Asprey’s supplement list, highlighting the key supplements he recommends and how they fit into his daily routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 21, 2025
  • Last Updated: March 24, 2025

    • The Dave Asprey Supplement Overview

      Longevity & Anti-Aging

      • Nicotinamide Riboside (NR): Boosts cellular NAD⁺ levels for anti-aging and energy.
      • Fisetin: Helps clear out “zombie” cells and fight inflammation.
      • Collagen Protein: Supports youthful skin, joints, and gut health.
      • Vitamin D3: Essential for longevity, immunity, and hormone balance.
      • Vitamin K2: Ensures calcium goes to bones, not arteries, for heart health.
      • Vitamin A: Key for immunity, vision, and skin health.
      • Vitamin C: Powers collagen production and protects cells from aging.
      • Vitamin E (tocopherols/tocotrienols): Shields cells from oxidative stress.
      • Zinc & Copper: Keeps immune function strong and hormones balanced.
      • Iodine: Supports metabolism and thyroid health.
      • Omega-3 Fish/Krill Oil: Fights inflammation and keeps the brain sharp.
      • Glutathione: The body’s master antioxidant for detox and longevity.
      • PQQ (Pyrroloquinoline quinone): Fuels mitochondria and supports brain health.
      • CoQ10: Essential for heart function and cellular energy.
      • Polyphenols (from food & supplements): Plant compounds that activate longevity pathways.
      • Curcumin: A powerful anti-inflammatory for brain and joint health.
      • Apigenin: Helps preserve NAD⁺ levels and enhance cellular repair.
      • Senolytics (Quercetin, Hydroxytyrosol): Clears aging cells for better health.

      Cognitive Enhancement & Brain Function

      • “Smart Mode” Nootropic: A powerhouse blend for focus and memory.
      • Racetams (Aniracetam, Phenylpiracetam): Sharpens speech, recall, and mental speed.
      • Modafinil (Provigil): Supercharges wakefulness and productivity.
      • Microdoses (LSD, Psilocybin, Nicotine): Subtle cognitive boosts for creativity.
      • Coffee & MCT (Bulletproof Coffee): The ultimate morning brain fuel.
      • L-Tyrosine: Supports motivation, mood, and mental clarity.
      • NeuroMaster (Coffee Fruit Extract): Increases BDNF to grow new brain cells.
      • Eye Armor (Carotenoids & Antioxidants): Protects vision and brain health.
      • Bacopa Monnieri: A time-tested herb for better memory and calm focus.
      • Rosemary: Enhances circulation and cognitive function.
      • Coleus Forskohlii: Boosts alertness and brain performance.

      Energy & Metabolic Performance

      • Brain Octane Oil (C8 MCT): Instant ketone fuel for brain and body.
      • Unfair Advantage (CoQ10 + PQQ): Powers up mitochondria for peak energy.
      • KetoPrime (Oxaloacetate): Supports metabolism and cellular energy production.
      • Acetyl-L-Carnitine (ALCAR): Converts fat into fuel for sustained stamina.
      • D-Ribose: Helps the body recover energy faster.
      • Creatine: Strengthens muscles and sharpens cognitive function.
      • Thyroid & Metabolic Support (Iodine, Selenium): Keeps metabolism and hormones in check.
      • Caffeine & Nootropic Stacks (Dynamine, Rhodiola): Smooth energy without the jitters.
      • Blood Sugar Stabilizers (Chromium, Berberine, Alpha-Lipoic Acid): Prevents energy crashes and supports metabolism.

      Gut Health & Digestion

      • Probiotics (Omni-Biotic Stress Release, Hetox, Power): Builds a healthier gut and stronger immunity.
      • Prebiotic Fiber (InnerFuel Prebiotic – Acacia Gum, Larch Arabinogalactan): Feeds good gut bacteria for better digestion.
      • Betaine HCl: Improves digestion and nutrient absorption.
      • Digestive Enzymes (NOW Super Enzymes, MassZymes): Breaks down food for optimal gut health.
      • Activated Charcoal: Binds toxins and reduces bloating.
      • Gut Healing Nutrients (Collagen, L-Glutamine, Marshmallow Root, Aloe Vera): Repairs and strengthens the gut lining.
      • Anti-Candida & GI Cleanup (Caprylic Acid, Berberine, Oregano Oil, Grapefruit Seed Extract): Wipes out bad bacteria and yeast overgrowth.
      • Homebiotic (Probiotic Spray for Mold Control): Balances your home environment for better gut health.

      Sleep Enhancement & Recovery

      • Magnesium (Glycinate, Malate, Threonate, Citrate): Relaxes muscles and calms the mind for deep sleep.
      • “Sleep Mode” (Melatonin + L-Ornithine): Supports natural sleep cycles without grogginess.
      • Herbal Tranquilizers (Kava): Naturally soothes stress and promotes restful sleep.
      • Phenibut (GABA Analog): Occasional deep sleep support and anxiety relief.
      • 5-HTP: Boosts serotonin to improve relaxation and sleep quality.
      • L-Theanine: Helps the brain wind down for a smooth transition into sleep.
      • Glycine: Lowers body temperature for restorative rest.
      • TrueDark Glasses & Sleep Hygiene Practices: Blocks blue light to enhance melatonin production.
      • **Miscellaneous Sleep Aids (Tryptophan, Phosphatidylserine, Valerian, Chamomile, Lemon Balm, CBD):**Various tools for optimizing sleep naturally.

      Stress Resilience & Mood Support

      • Ashwagandha: Lowers cortisol and enhances stress resilience.
      • L-Theanine: Keeps stress levels in check while improving focus.
      • Omega-3 (EPA/DHA): Supports mood stability and cognitive health.
      • 5-HTP: Increases serotonin to promote happiness and relaxation.
      • Mucuna Pruriens (Velvet Bean): Naturally boosts dopamine for motivation.
      • Magnesium: Helps the nervous system stay calm under pressure.
      • Adaptogenic Herbs (Astragalus, He Shou Wu, Gynostemma): Strengthens the body’s response to stress.
      • Kava: Reduces anxiety and promotes a peaceful mindset.
      • “Happy” Brain Chemicals (DL-Phenylalanine, L-Phenylalanine, Vitamin B6, B12): Essential for neurotransmitter production.
      • Mood Super-nutrients (Inositol, Lithium Orotate): Additional tools for emotional balance.
      • Meditation, Breathing Exercises, Gratitude Practice: Lifestyle habits that enhance resilience naturally.

      Hormones, Fitness & Sexual Health

      • Maca Root: Naturally enhances libido and hormonal balance.
      • Tribulus Terrestris: Supports sexual performance and androgen receptor function.
      • Zinc & Copper: Essential for testosterone production and prostate health.
      • Selenium: A key nutrient for thyroid and reproductive function.
      • Vitamin D & K2: Boosts hormone levels and overall metabolic health.
      • Creatine: Increases strength, endurance, and muscle mass.
      • Branched-Chain Amino Acids (BCAAs) & Essential Amino Acids (EAAs): Helps preserve muscle while fasting.
      • Carnitine (ALCAR): Enhances fat metabolism and energy levels.
      • L-Arginine / Citrulline: Increases nitric oxide for better blood flow and performance.
      • DIM (Diindolylmethane) & Calcium D-Glucarate: Helps balance estrogen and testosterone.
      • Bone & Joint Support (Collagen, Omega-3s, Glucosamine, Chondroitin, Serrapeptase): Keeps joints strong and resilient.
      • Unique Performance Hacks (CB-HD, Cordyceps, Caffeine + Yohimbine): Cutting-edge supplements for endurance and vitality.

    • Dave Asprey taking longevity supplements

      Longevity & Anti-Aging

      Dave Asprey has spent years refining his supplement stack to slow aging and support long-term health. His approach focuses on cellular function, reducing inflammation, and optimizing mitochondrial energy production. Instead of relying on a generic multivitamin, he selects individual compounds that provide specific benefits.

      • Nicotinamide Riboside (NR): Supports cellular NAD⁺ production, which plays a role in energy metabolism and longevity. Asprey initially endorsed NR as a way to boost NAD⁺ levels, a molecule essential for mitochondrial health. However, as more research emerged, he noted concerns about its efficacy and shifted his preference toward nicotinamide mononucleotide (NMN) as a more effective option for longevity support.
      • Fisetin: A polyphenol found in strawberries, fisetin is known for its ability to clear senescent (damaged) cells that contribute to aging and inflammation. Asprey calls it a “longevity substance” because of its senolytic properties, which help maintain cellular function. He includes fisetin in his anti-aging routine to promote healthier aging by reducing cellular debris and inflammation.
      • Collagen Protein: A key part of Asprey’s daily supplement stack, collagen provides amino acids that support skin elasticity, joint function, and gut health. He recommends at least 10 grams per day, often blending Bulletproof Collagen into his coffee or smoothies. Collagen is especially beneficial for maintaining healthy connective tissues, which tend to weaken with age.
      • Vitamin D3: Plays a critical role in immune function, bone health, and overall longevity. Asprey believes many people are deficient and takes 5,000 IU daily, significantly higher than the standard 400 IU found in most multivitamins. He highlights that adequate vitamin D levels are linked to reduced disease risk and better aging outcomes.
      • Vitamin K2: Works alongside vitamin D3 to regulate calcium absorption, ensuring it is directed to bones rather than arteries. Asprey includes both MK-4 and MK-7 forms of K2 in his Vitamin ADK supplement. He stresses that without K2, taking vitamin D alone can lead to calcium buildup in soft tissues, increasing the risk of calcification.
      • Vitamin A: Supports skin, vision, immune function, and cellular health. Asprey prefers the preformed version (retinyl palmitate) rather than beta-carotene, as some people cannot efficiently convert beta-carotene into active vitamin A. He typically takes 2,500 IU daily, often as part of his Vitamin ADK blend, since many people don’t consume enough organ meats, which are rich in vitamin A.
      • Vitamin C: Plays a major role in collagen production, immune support, and mitochondrial function. Asprey takes at least 500 mg daily, emphasizing that vitamin C isn’t just an antioxidant but also helps regulate gene expression and metabolism. He also gets additional vitamin C from nutrient-dense foods like citrus fruits and leafy greens.
      • Vitamin E (Tocopherols/Tocotrienols): Asprey prefers getting vitamin E from whole foods like nuts, seeds, and avocados rather than high-dose supplements. He warns that excessive amounts of isolated vitamin E may increase mortality risk. Instead of mega-dosing, he ensures he gets enough through diet or in a well-balanced multivitamin.
      • Zinc & Copper: Essential for immune function, brain health, and antioxidant balance, these two minerals must be taken together to prevent deficiencies. Asprey takes 15–30 mg of zinc with a small amount of copper, as zinc can block copper absorption. He warns against taking too much of either, as excessive levels can become pro-oxidant rather than beneficial.
      • Iodine: Supports thyroid function, metabolism, and hormone production. Asprey is a strong advocate of iodine supplementation, noting that many people are deficient due to modern diets. He takes 1,000 µg (1 mg) daily, often using iodine/iodide drops like Lugol’s solution to maintain optimal thyroid health.
      • Omega-3 Fish/Krill Oil: Provides EPA and DHA, two fatty acids essential for brain health, heart function, and inflammation control. Asprey prefers krill oil over fish oil due to its superior bioavailability and phospholipid structure, which makes it easier for cells to absorb. He aims for 1,000 mg or more of combined EPA/DHA per day, often splitting doses between morning and evening.
      • Glutathione: Known as the body’s master antioxidant, glutathione helps protect cells from oxidative stress and supports liver detoxification. Asprey takes liposomal glutathione or its precursor, N-acetyl-cysteine (NAC), which helps maintain glutathione levels. He often increases his intake when traveling or under stress to boost his body’s ability to detoxify.
      • PQQ (Pyrroloquinoline Quinone): Supports mitochondrial health and cognitive function. Asprey includes 10 mg of PQQ in his Unfair Advantage supplement, a formula designed to enhance energy production at the cellular level. PQQ is known to stimulate new mitochondria growth, which may have longevity benefits.
      • CoQ10: Works alongside PQQ to enhance mitochondrial energy production. Asprey takes at least 100 mg daily, often as ubiquinol, the more bioavailable form. He believes that supporting mitochondrial function is key to slowing aging, a topic he discusses extensively in his book Head Strong.
      • Polyphenols: Found in coffee, green tea, dark chocolate, and berries, polyphenols have strong antioxidant and anti-inflammatory properties. Asprey created Polyphenomenal, a supplement that provides a concentrated dose of polyphenols to support cellular health and longevity. He believes these compounds activate pathways that help the body resist aging.
      • Curcumin: The active ingredient in turmeric, curcumin has powerful anti-inflammatory and cognitive-supporting properties. Asprey takes a liposomal or black pepper-enhanced curcumin supplement to improve absorption. He acknowledges that while research on lifespan extension is mixed, curcumin still has significant health benefits.
      • Apigenin: A flavonoid found in parsley and chamomile, apigenin may help enhance NAD⁺ levels by inhibiting CD38, an enzyme that depletes NAD. Asprey prefers getting apigenin from whole foods rather than supplements due to absorption challenges. He sees it as a potential longevity booster when used alongside NMN.
      • Senolytics & Other Longevity Aids: Asprey has experimented with additional senolytics like quercetin (a flavonoid with anti-aging properties) and hydroxytyrosol (found in olive oil). He also advocates for advanced longevity therapies like hyperbaric oxygen, stem cell treatments, and peptides, although these fall outside the category of dietary supplements.

      Asprey avoids most standard multivitamins, believing they contain poorly formulated ingredients or incorrect dosages. Instead, his Dave Asprey supplement recommendations focus on high-quality, bioavailable nutrients that specifically support longevity and cellular function.

      Multivitamins contain too low doses… or the wrong combinations… Therefore, we recommend taking some essential vitamins and minerals separately.
      Dave Asprey

    • Closeup of cognitive enhancement supplements

      Cognitive Enhancement & Brain Function

      Dave Asprey has dedicated years to optimizing brain performance, experimenting with a mix of smart drugs, nootropics, and natural compounds. His approach focuses on improving focus, memory, and mental energy while minimizing cognitive fatigue. Many of his supplements are designed to support neurotransmitter balance, boost mitochondrial energy, and promote long-term brain health.

      • Smart Mode Nootropic: To simplify his brain supplement routine, Asprey formulated Bulletproof Smart Mode, a nootropic stack designed to support focus, memory, and mental energy. It contains Citicoline, Artichoke Leaf Extract, Rosemary, Theacrine, N-Acetyl L-Tyrosine, and vitamin B5. He credits this formula with replacing the dozens of individual supplements he once took, saying it helps him stay mentally sharp every day.
      • Racetams (Aniracetam & Phenylpiracetam): Asprey has used racetam nootropics for years. Aniracetam (650 mg once or twice daily) enhances memory, verbal fluency, and mental speed, while Phenylpiracetam (100 mg per dose, up to 3–4 times daily) provides an intense focus boost and increased physical energy. Since racetams may deplete choline, he often pairs them with citicoline or egg yolks to maintain balance.
      • Modafinil: A prescription wakefulness enhancer, modafinil was a core part of Asprey’s biohacking supplements during his Silicon Valley days. He took 100 mg in the morning to combat fatigue and improve productivity. While modafinil helped him power through long work sessions, he cautions against overuse, noting it is intended for treating narcolepsy and should be used responsibly.
      • Microdoses & Others: Asprey has experimented with microdoses of LSD and psilocybin for their potential effects on creativity and neuroplasticity. He has also tried low-dose nicotine (1 mg gum or lozenge) as a short-term focus booster. These aren’t daily habits but part of his past cognitive enhancement experiments.
      • Coffee & MCT (Bulletproof Coffee): Asprey’s Bulletproof Coffee is one of his most famous brain supplements. The mix of high-quality coffee, grass-fed butter, and MCT oil provides clean mental energy without crashes. The Brain Octane Oil in it supports ketone production, fueling the brain with a more stable energy source than glucose.
      • L-Tyrosine: This amino acid supports dopamine, epinephrine, and norepinephrine production, all essential for focus and motivation. Asprey takes 500–1,000 mg of L-tyrosine or its N-acetyl form in the morning to stay sharp, especially when under stress or lacking sleep. It is also included in his Smart Mode formula.
      • NeuroMaster (Coffee Fruit Extract): Asprey developed NeuroMaster, a supplement based on coffee fruit extract, which can increase brain-derived neurotrophic factor (BDNF) by up to 140%. BDNF is essential for learning, memory, and neuron growth. He describes this supplement as “miracle grow for your brain” and takes 200 mg in the morning for a cognitive boost.
      • Eye Armor (Carotenoids & Antioxidants): Asprey formulated Eye Armor to reduce eye strain and protect against oxidative stress. It contains lutein, zeaxanthin, and astaxanthin, which filter blue light and support retinal health. Since eye fatigue can impact mental performance, he takes this supplement daily to preserve vision and enhance brain function.
      • Bacopa Monnieri & Herbal Nootropics: Asprey has praised Bacopa Monnieri, an Ayurvedic herb known for improving memory and reducing anxiety. He has taken ~300 mg of Bacopa extract daily in cycles to support recall and mental clarity. Other herbal nootropics in his stack include Rosemary (found in Smart Mode) and Coleus Forskohlii, which may enhance alertness by increasing cAMP levels in the brain.

      Asprey’s brain supplement stack blends scientifically backed compounds with biohacker-driven experimentation. His Dave Asprey supplement recommendations emphasize sustained cognitive performance, neurotransmitter support, and mitochondrial energy production, making them a key part of his daily routine.

    • Closeup of energy supplements that Dave Asprey takes

      Energy & Metabolic Performance

      Dave Asprey believes that optimizing energy production starts at the cellular level. His supplement choices focus on enhancing mitochondrial function, stabilizing blood sugar, and supporting metabolism to maintain high energy levels throughout the day. By improving how the body produces and utilizes energy, he aims to stay mentally sharp and physically active without the crashes caused by stimulants.

      • Brain Octane Oil (C8 MCT): A staple in Asprey’s diet, Brain Octane Oil is a concentrated form of caprylic acid that converts rapidly into ketones, providing a quick energy boost. He adds it to coffee, smoothies, and meals to maintain stable energy levels and curb cravings. He notes that it raises blood ketones more efficiently than coconut oil, helping him stay in a fat-burning state.
      • Unfair Advantage (CoQ10 + PQQ): This liquid supplement supports mitochondrial function by combining Coenzyme Q10 and PQQ. CoQ10 enhances ATP production, while PQQ promotes mitochondrial growth. Asprey takes one to two ampules in the morning or before mentally demanding tasks to improve endurance and cellular energy.
      • KetoPrime (Oxaloacetate): A metabolic enhancer that supports mitochondrial efficiency. Asprey takes oxaloacetate in lozenge form, typically before workouts or in the morning, to help his body generate more energy. While he acknowledges that higher doses may be needed for maximum benefits, he still includes it in his stack for its potential to mimic calorie restriction effects.
      • Acetyl-L-Carnitine (ALCAR): This amino acid helps transport fatty acids into mitochondria, allowing the body to use fat for fuel. Asprey takes between 500 and 1,000 mg in the morning, especially when fasting or following a ketogenic diet. It also supports nerve function and cognitive clarity, making it a valuable addition to his supplement routine.
      • D-Ribose: A sugar molecule essential for ATP production. Asprey uses it to replenish cellular energy, particularly after workouts or intense mental exertion. He takes a few grams to aid muscle recovery and prevent fatigue, considering it a useful tool for maintaining steady energy levels.
      • Creatine: A well-researched supplement for muscle strength and brain function. Asprey takes 3–5 grams daily to support ATP regeneration, helping both physical and cognitive performance. He finds it beneficial for maintaining muscle mass, especially during fasting or periods of reduced calorie intake.
      • Thyroid & Metabolic Support: Asprey monitors his thyroid function closely, ensuring he gets enough iodine, selenium, and tyrosine to keep his metabolism running efficiently. While he has used prescription desiccated thyroid in the past, he mainly supports his thyroid naturally through supplements that promote hormone production.
      • Caffeine & Nootropic Stacks: Beyond his morning coffee, Asprey sometimes takes energy-enhancing nootropics, including Dynamine (theacrine) and Rhodiola rosea, which help with adrenal support. He previously developed an energy drink called Fatwater, designed to provide a boost without sugar crashes.
      • Blood Sugar Stabilizers: To maintain steady energy levels, Asprey includes supplements like chromium and berberine, which support insulin sensitivity. He also uses cinnamon extract and alpha-lipoic acid to regulate blood sugar, preventing energy dips after meals.

      Asprey’s approach to energy supplements focuses on sustained performance rather than temporary boosts. His supplement stack is designed to keep metabolism efficient, prevent crashes, and support long-term mitochondrial health, making his routine a key part of his biohacking philosophy.

    • Supplements Dave Asprey uses to improve gut health

      Gut Health & Digestion

      Dave Asprey believes that a healthy gut is the foundation of overall wellness. He focuses on optimizing digestion, improving nutrient absorption, and maintaining a balanced microbiome. His supplement routine is designed to support every stage of digestion, from breaking down food efficiently to ensuring beneficial bacteria thrive.

      • Probiotics: Asprey takes high-quality probiotics to maintain gut flora balance. He favors Omni-Biotic formulations, including Omni-Biotic Stress Release for gut-brain support, Omni-Biotic Hetox for liver detox, and Omni-Biotic Power for overall gut resilience. He typically takes probiotics on an empty stomach in the morning or before bed to enhance digestion, immunity, and mood.
      • Prebiotic Fiber: To feed beneficial gut bacteria, Asprey formulated InnerFuel Prebiotic, which contains acacia gum, larch arabinogalactan, and guar fiber. He mixes a scoop into his coffee or smoothie daily to promote gut lining health and short-chain fatty acid production, which helps reduce inflammation. He emphasizes that prebiotics have a longer-lasting effect on gut health than probiotics alone.
      • Betaine HCl: To aid digestion, Asprey takes 1–2 capsules of betaine HCl with pepsin at the start of larger meals. He found this particularly useful for improving stomach acid levels, which helps break down protein and absorb essential nutrients like B12 and iron. He credits this supplement with preventing bloating and indigestion, especially when eating heavier meals.
      • Digestive Enzymes: Asprey uses digestive enzymes to help break down proteins, fats, and carbohydrates. He has taken brands like NOW Super Enzymes and MassZymes to maximize nutrient absorption. When consuming harder-to-digest foods like steak, he pairs digestive enzymes with betaine HCl to support smoother digestion.
      • Activated Charcoal: As a defense against food toxins and bloating, Asprey regularly takes activated charcoal capsules, particularly when eating out. He uses 1,000 mg of coconut-shell activated charcoal to bind potential toxins and reduce digestive discomfort. While it won’t prevent alcohol’s cognitive effects, he finds it helpful in minimizing food-related reactions and inflammation.
      • Gut Healing Nutrients: Asprey supports gut lining health with collagen and L-glutamine. He highlights that collagen peptides help repair the intestinal lining, especially in cases of inflammation. He also includes bone broth, gelatin, marshmallow root, and aloe vera in his diet to soothe and strengthen gut tissue.
      • Anti-Candida and GI Cleanup: To combat gut imbalances, Asprey occasionally takes caprylic acid, berberine, oregano oil, or grapefruit seed extract. He also uses bentonite clay and activated charcoal to detoxify the gut when necessary. These supplements are part of his gut detox protocols aimed at keeping harmful microbes under control.
      • Homebiotic & Mold Control: Asprey takes an environmental approach to gut health by minimizing mold exposure in his home. He uses Homebiotic spray, a probiotic-based product designed to reduce mold growth, as he believes mold toxins can negatively impact digestion and immune function.

      Asprey’s gut health routine reflects his belief that digestion impacts everything from immunity to mental clarity. By combining probiotics, prebiotics, enzymes, and detoxifiers, he aims to maintain a strong gut microbiome and ensure optimal nutrient absorption.

      I usually take a capsule of betaine HCl with meals to increase my stomach acid for better digestion.
      Dave Asprey

    • Closeup of sleep supplements

      Sleep Enhancement & Recovery

      Dave Asprey views high-quality sleep as one of the most important factors for longevity and daily performance. He focuses on optimizing his body’s ability to relax, regulate hormones, and enter deep sleep stages efficiently. His supplement routine is designed to calm the nervous system, support melatonin production, and improve overall sleep quality without relying on heavy sedatives.

      • Magnesium (Various Forms): Asprey considers magnesium essential for both relaxation and overall health. He takes around 600–800 mg daily in different forms, such as glycinate, malate, and threonate. At night, he prefers magnesium glycinate or citrate to relax muscles and promote deeper sleep. In the morning, he takes other forms like malate or orotate for energy support. He often recommends Natural Calm (magnesium citrate) or Magnesium L-Threonate for their brain-boosting benefits.
      • “Sleep Mode” (Melatonin + L-Ornithine): To regulate his sleep-wake cycle without high doses of melatonin, Asprey formulated Sleep Mode, which contains 0.3 mg of melatonin, L-ornithine, and herbal extracts. He takes two softgels at bedtime, noting that this low-dose melatonin helps nudge his circadian rhythm without causing grogginess the next day. L-ornithine helps lower cortisol levels, making it easier to unwind before sleep.
      • Herbal Tranquilizers (Kava): Asprey occasionally drinks kava tea or takes kava extract in the evenings to relax. He describes kava as a strong herbal sedative that increases GABA activity in the brain, helping reduce stress and tension. He prefers Yogi Kava Stress Relief tea or kava extract capsules, sometimes pairing them with a teaspoon of Brain Octane Oil for better absorption.
      • Phenibut (GABA Analog): When struggling with extreme stress or jet lag, Asprey has used phenibut, a synthetic form of GABA that crosses the blood-brain barrier. He follows strict guidelines, taking only 250 mg no more than 1–2 times per week and cycling off completely for extended periods to avoid dependency. He warns that phenibut should never be mixed with alcohol due to its potent effects on GABA receptors.
      • 5-HTP: Asprey takes 5-HTP to support serotonin production, which converts into melatonin at night. He typically takes 50–100 mg in the evening to enhance mood and promote restful sleep. He also mentions that 5-HTP can be used throughout the day in small doses to help with stress resilience.
      • L-Theanine: Known for promoting relaxation without sedation, L-theanine is a key part of Asprey’s routine. He usually takes 200 mg in the daytime to smooth out caffeine’s effects but sometimes uses it in the evening if he feels wired. It helps lower stress while allowing for a calm, clear-headed state before sleep.
      • Glycine: Asprey sometimes takes 3 grams of glycine at night to improve sleep quality and regulate body temperature. He often gets glycine naturally from collagen, which he consumes before bed in drinks like hot chocolate or bone broth. This amino acid supports deeper sleep by relaxing the nervous system.
      • Truedark Glasses & Sleep Hygiene: While not a supplement, Asprey wears TrueDark red-lens glasses in the evening to block blue light and support natural melatonin production. He also optimizes his sleep environment by using a cooling mattress, blackout curtains, and temperature regulation tools like chiliPAD or Eight Sleep.
      • Miscellaneous Sleep Aids: Asprey occasionally experiments with tryptophan, phosphatidylserine (to lower nighttime cortisol), and herbal blends like valerian, chamomile, and lemon balm. He has also used CBD tinctures for relaxation but emphasizes the importance of sourcing high-quality, toxin-free products.

      Asprey’s sleep supplement stack reflects his philosophy of optimizing rest without relying on excessive doses or sedatives. By supporting neurotransmitter function, reducing stress hormones, and maintaining proper sleep hygiene, he aims to improve deep sleep quality and overall recovery efficiency.

      I take as many different forms as I can get. I’ve got eight different forms [of magnesium].
      Dave Asprey

    • Closeup of Dave Asprey's stress relief supplement

      Stress Resilience & Mood Support

      Dave Asprey prioritizes stress management and emotional balance as essential components of peak performance. His supplement regimen includes adaptogens, amino acids, and neurotransmitter precursors that help him stay focused, reduce cortisol levels, and maintain a positive mood. By supporting brain chemistry and nervous system regulation, these supplements contribute to his ability to handle pressure while staying mentally sharp.

      • Ashwagandha: This adaptogenic herb helps reduce cortisol levels and increase stress resilience. Asprey takes 500–1000 mg of a high-potency extract like KSM-66 or Sensoril in the morning to promote relaxation and prevent burnout. He considers ashwagandha a daily staple, especially during intense work periods or travel.
      • L-Theanine: A natural amino acid found in tea, L-theanine helps create a sense of calm without sedation. Asprey takes 200 mg in the morning with his coffee to smooth out caffeine’s stimulating effects. On stressful days, he may take an additional 200 mg in the afternoon to stay relaxed and improve focus.
      • Omega-3 (EPA/DHA): Omega-3 fatty acids from krill oil play a role in brain function and mood regulation. Asprey takes 1–2 grams daily, ensuring a higher EPA-to-DHA ratio for its mood-supporting effects. He finds that adequate omega-3 intake helps keep his mind clear and his mood stable.
      • 5-HTP: This serotonin precursor helps support emotional well-being and relaxation. Asprey recommends 50 mg taken multiple times per day, up to six times daily, to maintain balanced serotonin levels. He particularly relies on 5-HTP during winter months or when adjusting to new time zones.
      • Mucuna Pruriens (Velvet Bean): A natural source of L-DOPA, mucuna pruriens supports dopamine production, which influences motivation and mood. Asprey takes 100–200 mg of mucuna extract to maintain optimal dopamine levels, especially after periods of prolonged stress.
      • Magnesium: Beyond its sleep benefits, magnesium is critical for mood regulation and stress reduction. Asprey supplements with 400–600 mg daily in various forms, ensuring he gets enough to support serotonin production and nervous system function.
      • Adaptogenic Herbs: Asprey includes additional adaptogens in his routine for their stress-protective effects:
        • Astragalus: He takes 500 mg to support immune function and protect mitochondria from stress-related damage.
        • He Shou Wu (Fo-Ti): Occasionally used for its brain and liver benefits, Asprey takes 560 mg of this traditional Chinese herb to maintain cognitive resilience.
        • Gynostemma (Jiaogulan): This herb may enhance alpha brain wave activity, promoting a meditative state. Asprey takes 250 mg as a tea or capsule with a fat source for better absorption.
      • Kava: Asprey uses kava extract as a natural anxiolytic, comparing its effects to pharmaceutical anti-anxiety medications without sedation. He drinks kava tea or takes a capsule in the morning or before stressful events to promote relaxation while maintaining mental clarity.
      • “Happy” Brain Chemicals: To support neurotransmitter production, Asprey occasionally supplements with DL-Phenylalanine or L-Phenylalanine for dopamine and endorphin production. He also takes methylated forms of vitamin B6 and B12 to aid neurotransmitter synthesis.
      • Mood Super-nutrients: Asprey has experimented with additional nutrients like inositol (vitamin B8) for anxiety and lithium orotate (5 mg) for mood stabilization. While not daily essentials, he considers them useful tools for specific situations.
      • Social and Environmental Factors: Beyond supplements, Asprey emphasizes meditation, controlled breathing, and gratitude practices to enhance resilience. He also uses a soundproof relaxation space at home to further reduce stress levels.

      Asprey’s supplement stack for stress and mood is designed to keep cortisol levels in check, optimize neurotransmitters, and promote emotional stability. By combining adaptogens, targeted nutrients, and mindfulness practices, he ensures that stress doesn’t interfere with performance or overall well-being.

    • Dave Asprey holding sexual health supplements

      Hormones, Fitness & Sexual Health

      Dave Asprey takes a proactive approach to maintaining hormonal balance, physical performance, and sexual health. His supplement regimen includes natural compounds that support testosterone levels, muscle preservation, and overall vitality. By combining amino acids, adaptogens, and targeted nutrients, he aims to optimize energy, endurance, and long-term hormonal function.

      • Maca Root: Asprey uses gelatinized maca powder, taking 3–5 grams daily for its libido-enhancing and hormone-supporting properties. He adds it to smoothies or coffee, citing its benefits for both men and women. He emphasizes the importance of high-quality sourcing to avoid contamination with mold.
      • Tribulus Terrestris: Known for its potential to enhance libido and circulation, Tribulus terrestris is part of Asprey’s routine when needed. He takes 1,000 mg of Tribulus extract, typically in the morning or before sexual activity. While it doesn’t directly raise testosterone, it may support androgen receptor function.
      • Zinc & Other Male Health Nutrients: Asprey ensures proper testosterone support with 15–30 mg of zinc, balancing it with copper to avoid deficiencies. He also includes selenium, either through Brazil nuts or a 200 mcg supplement, to aid thyroid and reproductive health.
      • Vitamin D & K2: Asprey takes 5,000 IU of vitamin D3 daily, which plays a critical role in testosterone production and metabolic health. He pairs it with vitamin K2 in his ADK supplement to ensure proper calcium utilization.
      • Creatine & Aminos for Muscle: To maintain muscle strength, Asprey supplements with creatine monohydrate. He also includes branched-chain amino acids (BCAAs) or essential amino acids (EAAs) around workouts while ensuring he doesn’t overconsume them to preserve autophagy benefits during fasting.
      • Carnitine & L-Arginine: Acetyl-L-carnitine (ALCAR) aids fat metabolism and energy production, while also supporting sperm motility. Asprey may also use L-arginine or citrulline for their nitric oxide-boosting effects, which enhance circulation and performance.
      • Hormone Replacement Adjuncts: While Asprey has used testosterone replacement therapy (TRT), he also takes supplements like DIM (Diindolylmethane) and calcium D-glucarate to regulate estrogen metabolism. He includes cruciferous vegetables in his diet to further support hormonal balance.
      • Bone & Joint Support: Asprey maintains joint health with collagen and omega-3s, which help reduce inflammation. He may also use glucosamine and chondroitin for cartilage support, along with systemic enzymes like serrapeptase to aid recovery.
      • Unique Performance Hacks: Asprey has experimented with various performance enhancers, including CB-HD (a cannabinoid) for pre-workout, Cordyceps mushroom for endurance, and caffeine with yohimbine for fasted cardio. He continuously evaluates new supplements while sticking to core strategies that support long-term vitality.

      Asprey’s supplement stack for hormones, fitness, and sexual health focuses on maintaining youthful energy, optimizing physical performance, and ensuring long-term well-being. By using natural compounds and essential nutrients, he supports his body’s ability to stay strong, resilient, and hormonally balanced.

      You get the right supplements in the right [body], magic happens.
      Dave Asprey

Back

Mike Mentzer’s Diet Plan

What He Ate to Build a Champion Physique

Mike Mentzer believed that diet played a key role in building strength and muscle. He focused on a balanced intake of protein, fats, and carbohydrates to support muscle growth and recovery. Depending on his training goals, he adjusted his food intake, following a bulking diet to gain mass and a cutting diet to maintain definition. His philosophy emphasized quality nutrition over extreme restrictions, ensuring steady progress in his workouts. This article will go over Mike Mentzer’s diet plan, including his daily eating habits and how his workout and diet worked together for peak performance.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: March 14, 2025
  • Last Updated: March 17, 2025
    • Mike Mentzer discussing his diet philosophy

      Mike Mentzer Diet Philosophy

      He approached nutrition with a simple yet effective mindset. While his high-intensity training demanded structure and discipline, his diet plan was more relaxed. He prioritized fueling his body rather than obsessing over every detail.

      Instead of following rigid meal plans, he focused on consuming enough calories to support muscle growth. His philosophy emphasized the importance of balanced nutrition but without overcomplicating things.

      • Four essential food groups: He believed in getting daily nutrition from cereals and grains, fruits and vegetables, meat, fish, poultry, and dairy products. He followed a well-rounded diet rather than eliminating food groups.
      • Macronutrient balance: His recommended ratio was 60% carbohydrates, 25% protein, and 15% fat. This approach provided ample energy for intense training sessions.
      • High-carb focus: He maintained a high-carbohydrate intake to fuel his workouts and support muscle recovery. Unlike modern diets that emphasize low-carb strategies, he believed carbs were necessary for strength and endurance.
      • Calorie intake over macros: While he acknowledged the importance of macronutrients, he placed greater emphasis on hitting overall calorie goals rather than tracking every gram of protein, carbs, or fat.
      • Flexible eating habits: Despite his strict approach to training, his diet plan wasn’t overly rigid. He didn’t overanalyze meals but ensured they provided enough energy.
      • Keeping a food diary: He encouraged beginners to track their food intake to fine-tune their diet for muscle growth. Writing down meals helped ensure enough nutrients and calories were consumed.
      • Bulking philosophy: Unlike modern approaches that prioritize lean bulking, he advised beginners to accept some fat gain to build muscle efficiently.

      The Mike Mentzer diet philosophy is all about simplicity and effectiveness. He believed in eating enough to sustain heavy training without overcomplicating meal planning.

    • Mike Mentzer eating different foods to improve his diet

      Foods To Target In The Mike Mentzer Diet

      Mike Mentzer believed that a diet should be sustainable rather than overly restrictive. He saw no point in cutting out foods entirely, as long as they fit into his overall calorie and nutrition goals. While many bodybuilders avoided treats, he had no problem eating ice cream if it aligned with his intake.

      When cutting, he kept his calories under 2,000 per day but didn’t follow a rigid plan. Given his intense training routine, even a relaxed diet structure worked in his favor. While processed and fried foods weren’t ideal, he didn’t completely eliminate them, especially when bulking.

      • Lean meats: Beef and lamb were key protein sources, providing the necessary fuel for muscle growth and recovery.
      • Fish and seafood: Options like salmon, tuna, and shrimp were included for their protein content and beneficial fats.
      • Eggs: A staple in Mike Mentzer’s diet plan, eggs provided protein and healthy fats to support muscle repair.
      • Poultry: Chicken and turkey were reliable sources of lean protein that fit well into both bulking and cutting diets.
      • Nut butters: Peanut butter and almond butter were easy ways to add healthy fats and extra calories when needed.
      • Dairy products: Milk, yogurt, and cheese contributed to his diet by supplying protein, calcium, and essential fats.
      • Fresh produce: Fruits like apples, oranges, and bananas, along with leafy greens and root vegetables, ensured a good intake of vitamins and minerals.
      • Whole grains: Bread, pasta, and oats helped maintain high energy levels, especially important for his demanding workouts.
      • Healthy fats: Butter and olive oil provided necessary fats to support overall energy balance and recovery.

      He didn’t believe in overcomplicating nutrition or depriving himself of foods he enjoyed. His approach focused on meeting calorie needs, balancing macronutrients, and allowing flexibility while still prioritizing high-quality whole foods.

    • Mike Mentzer eating his breakfast

      Breakfast

      Mike Mentzer kept his breakfast simple, focusing on foods that provided sustained energy without unnecessary restrictions. While many bodybuilders followed high-protein morning meals, his approach leaned towards a balanced mix of carbohydrates, fats, and fiber.

      His breakfast choices reflected his belief that nutrition should support training while being easy to maintain. During competitions, he didn’t stray from routine, sticking to a straightforward yet satisfying meal that helped fuel his workouts.

      • Bran muffins with butter: A source of fiber and slow-digesting carbohydrates, providing lasting energy for training sessions.
      • Seven-grain toast: A nutrient-dense option that contributed to his overall carbohydrate intake for the day.
      • Figs: A natural source of sugar, fiber, and essential minerals, giving him a quick energy boost in the morning.
      • Coffee: He drank two to three cups, using caffeine to increase alertness and maintain focus throughout the day. If you don’t like coffee, you can opt for AG1 as an alternative for your morning drink.

      His diet plan was never about unnecessary complications.  He ensured his nutrition supported both his training and overall well-being by keeping his diet routine simple.

    • Mike Mentzer holding a post workout drink

      Post Workout Meal

      Mike Mentzer understood the importance of replenishing nutrients after a demanding workout. His post-workout meal was designed to help with muscle recovery while keeping things simple and effective.

      He didn’t complicate his nutrition but made sure to consume a combination of protein and carbohydrates to refuel his body. During his competition days, his focus remained on whole foods that supported strength and endurance without unnecessary restrictions.

      • Milk and egg protein drink: A protein-rich combination that provided essential amino acids for muscle repair and growth.
      • Fresh fruit: Options like pineapple and grapes were his go-to choices, offering natural sugars to restore glycogen levels and aid recovery.

      Mike Mentzer’s diet routine focused on getting the right nutrients without overcomplicating meals. His post-workout routine followed the same principle—energize the body with high-quality protein and carbohydrates to ensure optimal recovery and performance.

    • Mike Mentzer eating fruits in the afternoon

      Afternoon Meal

      Mike Mentzer believed that eating should be practical and stress-free, even for a competitive bodybuilder. Instead of following overly structured meal plans, he focused on foods that kept him feeling satisfied and ready for his next training session.

      • Baked potato: A slow-digesting carbohydrate that helped sustain energy levels and aided muscle recovery.
      • Fresh fruit: He often chose apples, grapes, or oranges, which provided natural sugars, fiber, and essential vitamins.

      Rather than obsessing over every detail of his diet, he focused on making smart choices that kept him performing at his best.

    • Mike Mentzer having dinner

      Dinner

      Mike Mentzer’s approach to dinner followed the same philosophy as the rest of his diet—balanced and practical. While many bodybuilders at the time stuck to strict meal plans, he allowed himself some flexibility, occasionally indulging while still maintaining a structured eating routine.

      • Chicken breasts: A lean protein source that supported muscle recovery and helped meet his daily protein intake.
      • Salad: A mix of fresh vegetables provided fiber, vitamins, and minerals to complement his meal.
      • Corn on the cob: A natural carbohydrate source that contributed to his overall energy levels and digestion.
      • Ice cream (occasionally): Unlike many bodybuilders, he didn’t completely avoid desserts, enjoying treats in moderation.

      He believed in consistency over extreme dieting. His dinner choices reflected this mindset, giving him the nutrients needed to sustain his training while allowing room for occasional indulgences.

    • Mike Mentzer with supplement pills on the table

      Supplements

      Mike Mentzer came from an era where steroid use was common among competitive bodybuilders, and he never shied away from discussing it openly. He educated people on the effects and risks while also addressing common misconceptions.

      While steroids played a role in his approach, he didn’t rely on them alone. He used supplements to support his diet, especially during periods of reduced calorie intake.

      • Multivitamin and mineral supplement: He took these to prevent nutrient deficiencies, especially when cutting calories. A well-rounded multivitamin helped him maintain energy levels, immune function, and overall health during intense training.
      • Milk and egg protein powder: A convenient way to increase protein intake, helping with muscle repair and growth. This combination provided essential amino acids that supported muscle recovery and prevented muscle breakdown.
      • Creatine: Used to enhance strength, endurance, and recovery, making it a valuable addition to his training routine. Creatine helped improve high-intensity performance and supported muscle hydration, which was crucial for heavy lifting.

      For those looking to optimize their diet without steroids, there are several effective supplements that can support muscle growth and overall health:

      • Whey protein: A high-quality protein source that aids in muscle recovery after workouts. It provides fast-digesting amino acids, making it an excellent option for post-workout nutrition to promote muscle repair and growth.
      • Omega-3 fatty acids: Supports joint health, reduces inflammation, and promotes heart health. Found in fish oil or algae-based supplements, omega-3s also help improve cognitive function and overall recovery.
      • Vitamin D: Essential for bone strength, immune function, and overall well-being. Many people don’t get enough sunlight exposure, making supplementation necessary to maintain proper hormone balance and muscle function.
      • Magnesium: Helps with muscle relaxation, recovery, and better sleep quality. It plays a key role in energy production and can reduce muscle cramps and soreness after intense training.
      • Electrolytes: Crucial for hydration, muscle function, and preventing cramps during intense training. They replenish sodium, potassium, and other minerals lost through sweat, ensuring optimal performance and endurance.
      • NMN (Nicotinamide Mononucleotide): Supports cellular energy production and longevity by boosting NAD+ levels. This supplement may help improve metabolism, enhance recovery, and reduce oxidative stress, making it beneficial for athletes and those engaged in intense training.

      While steroids were part of his routine, he also relied on key nutrients to support his training and diet. For those following the Mike Mentzer diet plan today, focusing on quality supplements can be an effective way to maintain performance and recovery.

Back

Dr Mark Hyman’s Supplement Routine

The Nutrients He Recommends for a Strong Body

Dr. Mark Hyman is a well-known advocate for functional medicine and focuses on using supplements to support overall health, reduce inflammation, and improve longevity. His supplement routine includes essential nutrients like magnesium, omega-3s, fiber, and glutathione, which he recommends for energy, digestion, and brain function. He also emphasizes supplements for detoxification and metabolic health, often including them in his 10-day detox program. This article will go over the Mark Hyman supplements list, covering the key nutrients he takes daily and why he recommends them.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 5, 2025
  • Last Updated: March 24, 2025
    • Mark Hyman using multivitamins

      Multivitamin

      A high-quality multivitamin is a fundamental part of Dr. Mark Hyman’s supplement recommendations. He describes it as a safety net that ensures the body receives essential nutrients daily.

      Even with a balanced diet, modern food sources may lack key vitamins and minerals, making supplementation an effective way to fill nutritional gaps.

      • Nutrient support: Provides a broad range of essential vitamins and minerals to help maintain optimal nutrient levels.
      • Daily health foundation: Supports metabolism, blood sugar balance, and overall well-being.
      • Dietary gaps: Helps compensate for potential deficiencies in modern diets, which may lack key micronutrients due to soil depletion and food processing.
      • Individual needs: Some people may require higher doses based on specific health concerns, which should be assessed by a functional medicine practitioner.
      • Dosage: Follow product instructions, which often suggest taking 2–6 capsules or tablets daily for optimal benefits.

      Dr. Mark Hyman’s supplement list includes a multivitamin as a daily essential for maintaining long-term health. While it provides broad nutritional support, individual needs may vary, making it important to choose a high-quality product that aligns with personal health goals.

      Everyone, at the very least, needs a good multivitamin, fish oil, and vitamin D.
      Dr Mark Hyman

    • Mark Hyman focusing on NMN supplements

      Nicotinamide Mononucleotide (NMN)

      Dr. Mark Hyman takes NMN daily to support cellular energy and longevity. Supplementing with NMN may help maintain energy production and overall cellular health.

      • Supports NAD+ production: Helps replenish declining NAD+ levels, which are critical for energy and metabolic function.
      • Cellular repair: Aids in DNA repair and protects cells from age-related damage.
      • Metabolic health: Contributes to better glucose regulation and mitochondrial efficiency.
      • Energy support: Enhances cellular energy, which may help with endurance and overall vitality.
      • Hyman’s dosage: Takes about 900 mg per day, considering it an effective amount for longevity.
      • Additional benefits: Often pairs NMN with other synergistic compounds to enhance absorption and effectiveness.

      Dr. Mark Hyman’s supplement recommendations highlight NMN as an essential component of his longevity routine. NMN may contribute to better metabolic function and long-term cellular health by maintaining NAD+ levels.

      I take NAD+ on a daily basis along with a few other vitamins, a healthy diet, and movement to fully support my mitochondrial production.
      Dr Mark Hyman

    • Mark Hyman with Vitamin D3 pills

      Vitamin D3

      Dr. Mark Hyman emphasizes the importance of vitamin D3 for overall health. It plays a role in immune defense, metabolism, and hormone balance.

      Despite its benefits, many people have low levels due to limited sun exposure and modern lifestyles. Supplementing with vitamin D3 can help maintain optimal levels and support long-term well-being.

      • Metabolic health: Supports more than 200 genes that influence metabolism, helping to prevent and manage conditions like diabetes and metabolic syndrome.
      • Immune function: Strengthens the body’s natural defenses and helps reduce inflammation.
      • Hormone regulation: Plays a key role in maintaining balanced hormone levels, which impact energy, mood, and overall health.
      • Chronic disease protection: Helps lower the risk of various long-term health issues linked to vitamin D deficiency.
      • Dosage: Typically 2,000–5,000 IU per day, adjusted based on blood levels. In cases of severe deficiency, Dr. Hyman may recommend 5,000–10,000 IU daily for three months under medical supervision.

      Vitamin D3 is a key part of Dr. Mark Hyman’s supplement recommendations for maintaining health and preventing deficiencies. Since individual needs vary, getting blood levels checked can help determine the right dosage for optimal benefits.

      Vitamin D improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome.
      Dr Mark Hyman

    • Mark Hyman using Omega-3 supplements

      Omega-3 Fatty Acids (Fish Oil)

      Omega-3 fatty acids are among the most important supplements Dr. Mark Hyman recommends for long-term health. These essential fats support brain function, cardiovascular health, and metabolic balance. Since the body can’t produce omega-3s on its own, getting enough through diet or supplementation is essential.

      • Heart health: Helps lower triglycerides and reduce the risk of heart attacks by preventing blood clots.
      • Metabolic benefits: Improves insulin sensitivity and supports balanced blood sugar levels.
      • Inflammation control: Plays a role in reducing inflammation, which is linked to chronic diseases.
      • Brain and nerve function: Supports cognitive performance and may help protect against diabetic nerve damage.
      • Alternative sources: Those who don’t eat fish can use algae-based DHA/EPA at around 2 grams per day.
      • Recommended intake: Typically 500–1,000 mg of combined EPA and DHA per day, though amounts may be adjusted based on omega-3 blood levels.

      Dr. Mark Hyman’s supplement list highlights omega-3s as a daily essential for overall wellness. Since many people don’t get enough from diet alone, a high-quality fish oil or algae-based supplement can help maintain optimal levels.

      Omega-3s improve insulin sensitivity, lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots, and lower the risk of heart attacks.
      Dr Mark Hyman

    • Mark Hyman focusing on magnesium supplements

      Magnesium

      Dr. Mark Hyman considers magnesium one of the most important minerals for overall health. It plays a role in hundreds of biochemical processes, yet many people don’t get enough due to modern farming practices and processed diets. Supplementing with magnesium can support everything from muscle and nerve function to metabolism and sleep quality.

      • Metabolic support: Helps regulate blood sugar and supports insulin sensitivity.
      • Nerve and muscle function: Plays a key role in muscle relaxation, nerve signaling, and preventing cramps.
      • Sleep and relaxation: Supports deep sleep and helps reduce anxiety by calming the nervous system.
      • Digestive health: Magnesium citrate is often used to promote regular bowel movements and relieve constipation.
      • Daily use: Magnesium glycinate is a preferred option for long-term supplementation without a laxative effect.
      • Suggested intake: Magnesium citrate is typically taken at 100–150 mg, 2–3 capsules once or twice daily for digestion. For general health, magnesium glycinate is often taken at 2–3 capsules daily.

      Dr. Mark Hyman’s supplement list includes magnesium as an essential daily nutrient. Since deficiency is common, adding a well-absorbed form like magnesium glycinate can help maintain proper levels and support overall well-being.

      Magnesium powers over 600 enzymatic reactions in the body. So, if you’re deficient, these reactions don’t work as effectively.
      Dr Mark Hyman

    • Mark Hyman using probiotics

      Probiotics

      Dr. Mark Hyman believes gut health is a key factor in overall wellness. Modern diets, stress, and antibiotics can disrupt the balance of beneficial bacteria in the digestive system, leading to various health concerns. Taking a high-quality probiotic can help restore this balance and support digestion, immunity, and metabolism.

      • Gut health support: Helps restore beneficial bacteria that may be disrupted by diet, stress, or antibiotics.
      • Immune system benefits: A balanced gut microbiome supports a strong immune response.
      • Digestive function: Promotes better digestion and nutrient absorption while reducing bloating and discomfort.
      • Weight management: Some probiotic strains help regulate metabolism and maintain a healthy weight.
      • Recommended strains: Multi-strain probiotics with at least 5–10 billion CFUs, including Lactobacillus plantarum or spore-form Bacillus, offer broad benefits.

      Dr. Mark Hyman’s supplement list includes probiotics as an essential tool for maintaining gut health. With so many factors affecting digestion and immunity, supplementing with a high-quality probiotic can help keep the gut microbiome in balance and support long-term well-being.

      I also recommend probiotics because modern life, diet, and antibiotics…damage our gut ecosystem, which is so important in keeping us healthy.
      Dr Mark Hyman

    • Mark Hyman with creatine powder in a plate

      Creatine

      Dr. Mark Hyman highlights creatine as a valuable supplement for maintaining muscle strength and overall metabolic health. While it is commonly associated with athletes, creatine also plays an important role in preventing age-related muscle loss and supporting energy production.

      • Muscle preservation: Helps prevent muscle breakdown and supports muscle strength, especially as we age.
      • Energy production: Increases ATP levels, providing sustained energy for both exercise and daily activities.
      • Metabolic support: May enhance insulin sensitivity and contribute to better blood sugar regulation.
      • How much to take: A standard intake is 3–5 grams of creatine monohydrate per day, though Dr. Hyman has not specified an exact amount.

      Unlike many supplements, creatine is backed by extensive research for its effectiveness and safety. Dr. Mark Hyman includes it in his supplement routine not just for athletic performance but also for long-term health benefits, making it a smart addition for those looking to maintain strength and metabolic function as they age.

    • Mark Hyman using curcumin pills

      Curcumin (Turmeric Extract)

      Dr. Mark Hyman includes curcumin in his supplement routine due to its ability to support the body’s natural inflammatory response. Chronic inflammation is linked to many health concerns, from joint discomfort to digestive issues. Curcumin, the active compound in turmeric, provides targeted support for reducing inflammation and promoting overall wellness.

      • Joint and muscle relief: Helps ease stiffness and soreness, making it beneficial for those with active lifestyles or chronic joint discomfort.
      • Digestive health: Supports gut function by promoting a balanced inflammatory response in the digestive tract.
      • Liver function: Aids the liver in detoxification and overall metabolic processes.
      • Recovery and repair: May assist in post-exercise recovery and healing from minor injuries.
      • How much to take: Typically, 500–1,000 mg of curcumin extract daily. Dr. Hyman prefers supplements that provide this amount per capsule.

      Dr. Mark Hyman’s supplement recommendations include curcumin as an easy way to support long-term health. Since curcumin alone has low bioavailability, choosing a supplement with black pepper extract can help improve absorption and effectiveness.

    • Mark Hyman focusing on CoQ10 pills

      Coenzyme Q10 (CoQ10)

      Dr. Mark Hyman includes CoQ10 in his supplement routine due to its role in cellular energy production and heart health. This antioxidant is essential for mitochondrial function, helping cells generate energy efficiently. While the body naturally produces CoQ10, levels decline with age, making supplementation especially useful for maintaining energy and cardiovascular function.

      • Energy production: Supports mitochondria, the energy powerhouses of cells, to enhance overall vitality.
      • Heart health: Helps maintain healthy blood pressure and supports cardiovascular function, particularly in older adults or those taking statin medications.
      • Antioxidant protection: Neutralizes oxidative stress, which can contribute to aging and chronic diseases.
      • Post-illness recovery: Has been noted to assist in restoring energy levels, including in cases of post-COVID fatigue.
      • Who may benefit: Often recommended for individuals over 40, those on statins, or anyone seeking enhanced cellular energy.
      • Suggested amount: Typically 100–200 mg daily, with Dr. Hyman using a product that provides 200 mg of ubiquinol per capsule.

      Dr. Mark Hyman’s supplement list highlights CoQ10 as an important nutrient for energy, heart function, and overall cellular health. Since levels decrease with age, supplementing with a well-absorbed form like ubiquinol can help maintain optimal energy levels.

      CoQ10 has potent antioxidant properties to help support cell function, healthy blood pressure, energy production, and overall cardiovascular health.
      Dr Mark Hyman

    • Mark Hyman with Alpha Lipoic Acid pills

      Alpha-Lipoic Acid (ALA)

      Dr. Mark Hyman recommends alpha-lipoic acid for its ability to support metabolism, blood sugar balance, and overall cellular health. This antioxidant is known for its unique ability to work in both water- and fat-soluble environments, making it effective throughout the body.

      • Blood sugar regulation: Helps improve insulin sensitivity and supports glucose metabolism.
      • Liver support: Aids in detoxification and protects liver cells from oxidative damage.
      • Antioxidant properties: Neutralizes harmful free radicals and boosts the body’s natural defense systems.
      • Nutrient absorption: Enhances the uptake of vitamins C and E for added antioxidant protection.
      • Energy production: Converts calories into usable energy, promoting muscle endurance and overall vitality.
      • Recommended amount: Typically 300–600 mg daily, often split into two doses for better absorption.

      Dr. Mark Hyman’s supplement recommendations emphasize alpha-lipoic acid for its role in metabolic health and antioxidant support. Since it benefits multiple systems in the body, ALA can be a valuable addition to a daily wellness routine.

      Alpha Lipoic Acid is a powerful antioxidant that helps fight free radicals, supports liver function, boosts metabolism, enhances absorption of certain vitamins, and helps turn calories into energy in the muscles.
      Dr Mark Hyman

    • Mark Hyman using astaxanthin

      Astaxanthin

      Astaxanthin is one of Dr. Mark Hyman’s go-to antioxidants for protecting cells from oxidative stress. Derived from algae, this red-orange pigment is known for its ability to defend against free radicals while promoting skin, eye, and heart health. It has also been studied for its potential to extend lifespan and support mitochondrial function.

      • Cellular protection: Shields membranes, proteins, and DNA from oxidative damage.
      • Mitochondrial function: Helps improve energy production at the cellular level.
      • Anti-aging benefits: Has been studied for its role in longevity, with some research suggesting it can extend lifespan.
      • Skin and eye health: Supports healthy vision and helps protect the skin from UV-related damage.
      • Cardiovascular support: May help maintain heart health by reducing oxidative stress and inflammation.
      • Suggested intake: Typically 4–12 mg per day, though Dr. Hyman has not specified an exact dose.

      Dr. Mark Hyman’s supplement recommendations feature astaxanthin for its ability to combat oxidative stress and support longevity. As part of a comprehensive health regimen, this powerful antioxidant may help maintain cellular function and overall well-being.

    • Mark Hyman focusing on senolytic compounds

      Senolytic Compounds

      To support healthy aging, Dr. Mark Hyman adds senolytic compounds into his routine. These supplements help remove senescent cells—old, dysfunctional cells that contribute to aging and inflammation. By clearing these out, senolytics promote better organ function, tissue regeneration, and overall cellular health.

      • Cellular renewal: Helps eliminate senescent cells that can accumulate with age and cause inflammation.
      • Tissue regeneration: Supports the repair and maintenance of healthy tissues throughout the body.
      • Organ function: May improve the health of organs by reducing the burden of aging cells.
      • Anti-aging benefits: Can contribute to longevity by enhancing overall cellular function.
      • Key ingredients: Often includes quercetin, fisetin, and other polyphenols known for their senolytic properties.
      • Usage pattern: Typically taken in intermittent cycles, with many protocols recommending periodic dosing rather than daily use.

      Dr. Mark Hyman’s supplement list includes senolytic compounds as part of his longevity-focused approach.

    • Mark Hyman with various vitamin tablets

      B-Vitamin Complex (Homocysteine Support)

      Dr. Mark Hyman takes a specialized B-vitamin complex to manage homocysteine levels, which play a role in cardiovascular and brain health. Elevated homocysteine is linked to heart disease and cognitive decline, making methylation support essential for overall wellness. His preferred formula includes bioavailable forms of B6, B12, and folate to optimize nutrient absorption and metabolic function.

      • Heart health: Helps maintain normal homocysteine levels, reducing the risk of artery damage.
      • Cognitive function: Supports brain health by aiding neurotransmitter production and reducing neuroinflammation.
      • Methylation support: Provides active B-vitamins that contribute to key biochemical processes in the body.
      • Detoxification benefits: Assists in liver detox pathways by supporting methylation.
      • Joint health: May help ease stiffness by reducing inflammation associated with elevated homocysteine.
      • Recommended amount: Typically taken as 2 capsules per day with meals, supplying high-potency B-vitamins like 5-MTHF folate and methyl-B12.

      Dr. Mark Hyman’s supplement recommendations emphasize the importance of B-vitamin support for heart and brain function. Keeping homocysteine levels in check with active B-vitamins can contribute to long-term cardiovascular and cognitive health.

    • Mark Hyman using HTB rejuvenate

      HTB Rejuvenate (Himalayan Tartary Buckwheat Extract)

      Sourced from Himalayan Tartary Buckwheat, this supplement provides bioactive compounds like quercetin, which has been studied for its potential benefits in aging and immune function. He values it for its ability to promote cellular repair and resilience.

      • Polyphenol powerhouse: Packed with bioflavonoids, including quercetin, known for their anti-aging properties.
      • Anti-inflammatory effects: Helps regulate the body’s inflammatory response and combat oxidative stress.
      • Senolytic support: Aids in clearing out senescent cells that contribute to aging and tissue dysfunction.
      • Immune system benefits: May enhance immune function and overall resilience.
      • Hormetic activation: Triggers mild biological stress, stimulating the body’s natural repair mechanisms.
      • Hyman’s reasoning: Considers quercetin a key longevity compound and takes HTB Rejuvenate as part of his anti-aging stack.

      Dr. Mark Hyman’s supplement list features HTB Rejuvenate as part of his commitment to plant-based longevity compounds. Its ability to promote cellular renewal makes it a valuable addition to his daily routine.

    • Mark Hyman using polyphenol blend

      Polyphenol Blend (Curcumin, EGCG, Pterostilbene)

      Dr. Mark Hyman takes a combination of curcumin, EGCG (from green tea), and pterostilbene to enhance his antioxidant intake. These polyphenols are known for their role in reducing inflammation, supporting brain function, and promoting healthy aging.

      • Inflammation control: Curcumin from turmeric helps regulate the body’s inflammatory response.
      • Brain and heart health: EGCG (epigallocatechin gallate) from green tea supports cognitive function and cardiovascular health.
      • Longevity support: Pterostilbene, a compound similar to resveratrol, may contribute to cellular health and aging resilience.
      • Antioxidant synergy: This combination works together to neutralize free radicals and reduce oxidative stress.
      • Metabolic benefits: Helps support insulin sensitivity and overall metabolic function.
      • Hyman’s approach: Stacks these compounds together as a key part of his longevity regimen.

      Dr. Mark Hyman’s supplement recommendations emphasize polyphenols for their ability to combat inflammation and support long-term health. His use of curcumin, EGCG, and pterostilbene reflects his focus on science-backed antioxidant support.

    • Mark Hyman focusing on OncoPLEX

      OncoPLEX (Broccoli Seed Extract)

      Dr. Mark Hyman relies on broccoli seed extract for its potent detoxification benefits. Sulforaphane, the active compound in broccoli seeds, helps activate the body’s natural detox enzymes and supports cellular defense against oxidative stress. By choosing OncoPLEX, he ensures optimal sulforaphane activation for maximum health benefits.

      • Detoxification support: Enhances liver enzyme activity, aiding the body in eliminating toxins.
      • Sulforaphane activation: OncoPLEX contains myrosinase, an enzyme that boosts sulforaphane bioavailability.
      • Cellular protection: Helps shield cells from oxidative damage linked to aging and disease.
      • Anti-cancer properties: Some studies suggest sulforaphane may help protect against certain cancers.
      • Inflammatory balance: Supports the immune system and promotes a healthy inflammatory response.
      • Daily use: Dr. Hyman includes OncoPLEX in his routine for its well-researched role in detoxification.

    • Mark Hyman using Athletic Pure Packs to enhance his daily routine

      Athletic Pure Packs

      Dr. Mark Hyman includes Athletic Pure Packs in his routine to support energy, muscle recovery, and immune health. Designed for those with active lifestyles, these packs provide essential nutrients that help maintain endurance, optimize recovery, and support connective tissues.

      • Energy production: Supplies key vitamins and minerals to sustain physical performance.
      • Muscle recovery: Aids in post-workout repair and reduces muscle fatigue.
      • Immune function: Helps maintain a strong immune system, particularly for those engaged in regular exercise.
      • Joint and tissue health: Supports connective tissue integrity to promote mobility and flexibility.
      • Daily use: Recommended intake is one pack per day for comprehensive athletic support.

      Dr. Mark Hyman’s supplement recommendations include Athletic Pure Packs for their ability to nourish muscles, improve recovery, and enhance overall energy levels. These packs provide a convenient way to meet daily nutritional needs for those focused on performance and wellness.

    • Mark Hyman with homocysteine supreme supplements on a table

      Homocysteine Supreme

      Homocysteine regulation is a priority in Dr. Mark Hyman’s health approach, and Homocysteine Supreme plays a role in supporting cardiovascular and brain function. Elevated homocysteine levels are associated with cognitive decline and heart disease, making targeted B-vitamin supplementation essential.

      • Brain health: Supports cognitive function and neurotransmitter activity.
      • Heart protection: Helps maintain healthy homocysteine levels, which are linked to cardiovascular health.
      • Methylation support: Provides key nutrients to aid the body’s natural methylation processes.
      • Detoxification benefits: Assists the liver in breaking down toxins efficiently.
      • Recommended intake: Two capsules daily for optimal results.

      Dr. Mark Hyman’s supplement list highlights Homocysteine Supreme as a critical component of brain and heart health.

    • Mark Hyman using microbiome rejuvenate supplements

      Microbiome Rejuvenate

      A strong gut microbiome is essential for immunity and overall health, which is why Dr. Mark Hyman adds Microbiome Rejuvenate in his daily routine. This supplement is designed to restore beneficial gut bacteria, support digestion, and promote a balanced immune response.

      • Gut health support: Helps replenish beneficial bacteria to maintain digestive balance.
      • Immune function: Strengthens the body’s defense system by promoting a healthy microbiome.
      • Inflammation control: Aids in reducing gut-related inflammation that can impact overall wellness.
      • Ongoing digestive support: Can be taken long-term to maintain gut resilience.
      • Daily use: Two capsules per day, with or without food, for continued gut health benefits.

      Dr. Mark Hyman’s supplement recommendations emphasize gut health as a foundation for overall wellness.

    • Mark Hyman focusing on renual supplements

      Renual

      Dr. Mark Hyman takes Renual to support muscle performance, cellular energy, and healthy aging. This supplement is designed to enhance mitochondrial function, ensuring that cells efficiently produce energy for daily activity and long-term vitality.

      • Mitochondrial support: Helps optimize cellular energy production, reducing fatigue and enhancing endurance.
      • Muscle function: Aids in maintaining muscle strength and performance, especially as the body ages.
      • Longevity benefits: Contributes to healthy aging by promoting cellular repair and reducing oxidative stress.
      • Recovery and resilience: Assists in muscle recovery and overall physical resilience.
      • Suggested use: Two capsules daily to maintain steady energy levels and support long-term wellness.

      Dr. Mark Hyman’s supplement recommendations include Renual as a key part of his approach to sustaining muscle health and energy levels. By supporting mitochondrial efficiency, this supplement helps promote overall vitality and longevity.

Back

PD Mangan’s Supplement Routine

What’s in His Stack for Staying Healthy

PD Mangan focuses on health and longevity, using supplements to support strength, energy, and overall well-being. His approach includes key nutrients that help with muscle growth, metabolism, and aging. This article will go over the supplements he recommends and how they fit into his daily routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 3, 2025
  • Last Updated: March 24, 2025
    • P.D. Mangan with resveratrol

      Resveratrol

      Resveratrol is a polyphenol with potential longevity benefits. Found naturally in red wine and berries, supplementing provides a more concentrated dose to support cellular function and mitochondrial health.

      • Promotes cellular longevity: Resveratrol activates sirtuins, proteins linked to anti-aging and improved lifespan.
      • Boosts mitochondrial efficiency: Encourages the formation of new mitochondria, essential for sustained energy production.
      • May support testosterone levels: Resveratrol inhibits aromatase, which could lead to an increase in testosterone.
      • Typical intake: 100 mg per day, often mixed into coffee in the morning for ease of consumption.

      Resveratrol remains a part of P.D. Mangan’s supplement routine, as he sees no harm in taking it and appreciates its potential long-term benefits.

      Resveratrol may not have a major effect on healthy people, but since I bought it in bulk, I continue taking it. It’s harmless at worst and potentially beneficial.
      P.D. Mangan

    • P.D. Mangan using curcumin supplements

      Curcumin

      Curcumin, derived from turmeric, is valued for its anti-inflammatory and antioxidant properties. Mangan adds it into his supplement routine to support overall health and cellular resilience.

      • Reduces chronic inflammation: Helps combat oxidative stress, a key factor in aging and degenerative diseases.
      • Enhances autophagy: Aids in the body’s natural process of recycling damaged cells and proteins.
      • Assists in iron regulation: May play a role in lowering excess iron levels, which Mangan considers a critical factor in disease prevention.
      • Usual serving: 500 mg a few times per week, preferably with meals to improve bioavailability.

      Curcumin is one of the compounds P. D. Mangan includes to activate natural defense mechanisms in the body.

      Curcumin activates the body’s natural defenses and plays a role in cancer prevention. But without a high-fat meal, its absorption is poor.
      P.D. Mangan

    • P.D. Mangan with vitamin D3 pills

      Vitamin D3

      Vitamin D3 is an essential nutrient that plays a vital role in immunity, bone health, and hormone regulation. Since sunlight exposure varies depending on the season, P.D. Mangan supplements with vitamin D3 to ensure he maintains optimal levels year-round.

      • Better immune function: Vitamin D3 is critical for strengthening the immune system, helping the body ward off infections and inflammatory conditions.
      • Essential for bone strength: It regulates calcium and phosphorus absorption, crucial for maintaining strong bones and reducing the risk of fractures.
      • Regular consumption: 5,000 IU a few times a week, with dosage adjusted based on seasonal sun exposure.

      P.D. Mangan views vitamin D3 as a core supplement, given its difficulty to obtain in sufficient amounts from diet alone.

      I take vitamin D in winter to maintain optimal levels. Sun exposure in summer reduces my need for supplementation.
      PD Mangan

    • P.D. Mangan focusing on magnesium supplements

      Magnesium

      Magnesium is involved in hundreds of biochemical processes, playing a key role in muscle function, relaxation, and cardiovascular health. Mangan includes it as part of his nightly supplement routine to support overall well-being.

      • Stronger muscle recovery: Helps reduce post-exercise soreness, supports muscle contractions, and prevents cramps.
      • Enhances sleep quality: Regulates neurotransmitters like GABA, which promote relaxation and restful sleep cycles.
      • Vital for cardiovascular function: Magnesium is essential for proper heart rhythm, and deficiency has been linked to an increased risk of cardiovascular diseases.
      • Nightly intake: 200 mg in the evening, typically taken before bed as part of a relaxation routine.

      Magnesium is one of the few minerals that he highly recommends due to its widespread benefits and the fact that many people do not get enough from their diet.

      Most people could benefit from magnesium, as it’s one of the most important yet commonly deficient minerals.
      PD Mangan

    • P.D. Mangan using zinc supplements

      Zinc

      Zinc is an essential trace mineral required for immune resilience, hormone regulation, and enzymatic reactions. Mangan ensures he gets sufficient zinc intake to maintain optimal health and metabolic function.

      • Strong immune support: Zinc plays a role in strengthening the body’s defense against infections and supports faster recovery from illness.
      • Essential for hormonal balance: Helps regulate testosterone levels, supporting reproductive health in men and women.
      • Key for metabolic function: Involved in hundreds of enzymatic reactions, including those responsible for digestion, energy production, and cellular repair.
      • Consistent supplementation: 15 mg daily or 50 mg once or twice a week, depending on dietary intake.

      Mangan considers zinc an important supplement for maintaining immune function and overall well-being, particularly since it plays a role in multiple physiological processes.

      Zinc is an essential mineral that promotes immune function, hormone health, and overall well-being.
      PD Mangan

    • P.D. Mangan drinking a whey protein shake

      Whey Protein

      Whey protein is a high-quality source of essential amino acids that supports muscle recovery, strength gains, and overall metabolic health. Mangan includes it in his regimen specifically around workout sessions.

      • Optimizes muscle protein synthesis: Provides a complete amino acid profile necessary for muscle repair and growth after exercise.
      • Convenient and fast-digesting protein source: Quickly absorbed by the body, making it an efficient post-workout recovery supplement.
      • Enhances metabolic function: Supports lean muscle retention, which helps maintain a healthy metabolism.
      • Post-workout serving: 20–25 grams taken after workouts, ensuring the muscles receive the necessary nutrients for recovery.

      Mangan prefers whey protein as a clean and effective way to supplement his diet on training days.

      Before my workout I had a whey shake with 5 grams of creatine added. Unflavored and unsweetened, but it’s not bad at all really.
      PD Mangan

    • P.D. Mangan with creatine powder on a plate

      Creatine

      Creatine is one of the most well-researched and effective supplements for increasing muscle strength, power, and cognitive function. Mangan includes it into his post-workout routine.

      • Boosts ATP production: Helps replenish cellular energy stores, allowing for greater endurance and power output in workouts.
      • Enhances strength and performance: Proven to improve muscle mass, strength, and overall athletic ability over time.
      • Increases brain function: Creatine may have cognitive benefits, particularly in energy-demanding brain processes.
      • Typical usage: 3–5 grams on training days, usually added to a protein shake for convenient consumption.

      Although skeptical about whether creatine has a significant impact on those with an already optimized diet, Mangan continues using it due to its safety and potential benefits.

      I’ve become somewhat skeptical that creatine will help someone who already eats well. But it’s harmless at worst, and cheap, so… I take it.
      PD Mangan

    • P.D. Mangan using Omega-3 supplements

      Cod Liver Oil (Fish Oil)

      Cod liver oil is a powerhouse supplement packed with omega-3 fatty acids, vitamin A, and vitamin D. Unlike standard fish oil, cod liver oil provides additional fat-soluble nutrients that contribute to overall longevity, brain function, and cardiovascular health. Mangan includes it in his daily routine to ensure he maintains a sufficient intake of essential fatty acids.

      • Healthier cardiovascular system: Omega-3 fatty acids found in cod liver oil play a critical role in maintaining heart health by reducing triglycerides, balancing cholesterol levels, and lowering inflammation that can contribute to heart disease.
      • Sharper cognitive function: DHA, a primary omega-3 in fish oil, supports brain development and protects against neurodegenerative conditions such as Alzheimer’s and cognitive decline.
      • Stronger anti-inflammatory response: Omega-3s are known to regulate the body’s inflammatory pathways, reducing chronic inflammation that contributes to joint pain, autoimmune diseases, and aging.
      • Well-balanced nutrient intake: In addition to omega-3s, cod liver oil is rich in vitamin A for eye health and vitamin D for immune regulation, making it a multi-benefit supplement.
      • Preferred daily amount: One teaspoon or softgel per day, ideally taken with a meal containing fats to enhance absorption.

      Mangan values cod liver oil for its unique combination of essential fatty acids and fat-soluble vitamins, making it an important addition to his routine.

      Omega-3s play a critical role in reducing inflammation and supporting overall longevity.
      PD Mangan

    • P.D. Mangan using Vitamin K2 supplements

      Vitamin K2

      Vitamin K2 plays a crucial role in directing calcium to the right places in the body, preventing harmful buildup in arteries while strengthening bones.

      While vitamin K1 is found in leafy greens, K2 is more bioavailable and primarily sourced from animal products and fermented foods. Since dietary intake is often insufficient, Mangan takes K2 to maintain optimal cardiovascular and skeletal health.

      • Better calcium management: Vitamin K2 ensures calcium is deposited in bones and teeth rather than accumulating in arteries, reducing the risk of arterial stiffening and heart disease.
      • Improved bone density: Vitamin K2 alongside vitamin D3 can enhance bone mineralization, reducing the likelihood of fractures and osteoporosis.
      • Lower arterial calcification risk: Without sufficient K2, calcium may accumulate in blood vessels, increasing the likelihood of heart-related complications.
      • Stronger tooth enamel: Plays a role in dentin formation, which strengthens tooth enamel and supports long-term dental health.
      • Suggested daily intake: 100–200 mcg per day, best taken with a fat-containing meal to improve absorption.

      Mangan includes vitamin K2 as a key component in his longevity-focused supplement stack due to its role in heart and bone health.

      Many people overlook K2, but it’s essential for keeping calcium where it belongs—in bones, not arteries.
      PD Mangan

    • P.D. Mangan using L-Theanine supplements

      L-Theanine

      L-Theanine is a naturally occurring amino acid found in green tea that enhances relaxation, reduces stress, and improves cognitive function without causing drowsiness. Mangan takes it to counteract the jittery effects of caffeine while maintaining mental alertness.

      • Calmer nervous system: L-Theanine modulates neurotransmitters such as GABA and serotonin, promoting relaxation without sedation.
      • Smoother cognitive performance: Improves attention and mental clarity, helping maintain focus under stress.
      • Balanced caffeine stimulation: Helps offset the overstimulating effects of caffeine by reducing anxiety while maintaining wakefulness.
      • More restful sleep cycles: Can enhance sleep quality by promoting relaxation, making it useful even for those who don’t consume caffeine.
      • Regular consumption: 100–200 mg per day, often taken with coffee or tea to maximize its synergistic effects.

      Mangan finds L-Theanine particularly useful for improving focus while avoiding the negative side effects of caffeine, making it a key component of his morning routine.

      I take L-Theanine with coffee to improve focus without the jittery side effects of caffeine.
      PD Mangan

    • P.D. Mangan with Aspirin

      Aspirin (Low-Dose)

      Aspirin is widely used for its cardiovascular benefits, and Mangan includes it in his daily routine as a preventative measure.

      • Enhanced heart health: Helps reduce the risk of blood clot formation, lowering the chances of heart attacks and strokes.
      • Anti-cancer properties: Aspirin use can also lead to a reduced risk of certain cancers.
      • Mild anti-inflammatory effect: May help in lowering systemic inflammation over time.
      • Regular dosage: 80 mg (baby aspirin) taken daily in the morning.

      While not suitable for everyone, Mangan finds low-dose aspirin a worthwhile addition for long-term health protection.

      Aspirin may not be necessary for everyone, but for those over 50, it could offer real benefits.
      PD Mangan

    • P.D. Mangan focusing on selenium supplements

      Selenium

      Selenium is an essential trace mineral that plays a crucial role in antioxidant defense, thyroid function, and immune health. P.D Mangan includes it in his supplement routine, but in carefully controlled amounts due to its narrow therapeutic range.

      • Powerful antioxidant properties: Selenium supports the production of glutathione peroxidase, an enzyme that helps neutralize oxidative stress and prevent cellular damage.
      • Essential for thyroid regulation: Plays a critical role in the conversion of thyroid hormones, ensuring proper metabolic function and energy balance.
      • Boosts immune resilience: Helps maintain immune system efficiency by reducing inflammation and supporting the production of infection-fighting cells.
      • Measured intake: Approximately 100–200 mcg per week, ensuring sufficient intake without exceeding safe limits.

    • P.D. Mangan using citrulline

      L-Citrulline

      L-Citrulline is an amino acid known for its ability to boost nitric oxide levels, improve blood flow, and enhance exercise performance. Mangan takes it primarily as a pre-workout supplement to support endurance and recovery.

      • Increases nitric oxide production: Enhances circulation and oxygen delivery to muscles, improving overall workout performance.
      • Supports endurance and stamina: Helps reduce fatigue during physical activity by improving blood flow and delaying muscle soreness.
      • Promotes vascular health: Aids in maintaining flexible blood vessels and may contribute to long-term cardiovascular benefits.
      • Workout dose: Approximately 1,500 mg before exercise, taken on training days to optimize performance.

      Mangan finds L-Citrulline beneficial for his strength-training routine, noticing improved muscle vascularity and endurance.

      I added L-Citrulline recently. I take up to 1500 mg before a workout, and I do feel I’ve noticed a difference.
      PD Mangan

    • P.D. Mangan focusing on lithium orotate supplements

      Lithium Orotate (Low-Dose Lithium)

      Lithium orotate is a trace mineral that has neuroprotective and mood-stabilizing effects, even at low doses. Unlike pharmaceutical lithium prescribed for mental disorders, the low-dose form Mangan takes is meant to support brain health and longevity.

      • More stable mood balance: Regulates neurotransmitters such as serotonin and dopamine, which are essential for maintaining emotional stability.
      • Greater neuroprotection: Helps shield neurons from oxidative damage and supports brain plasticity, reducing the risk of cognitive decline.
      • Stronger resistance to stress: Helps the brain cope with stress by regulating nervous system activity, reducing feelings of anxiety and irritability.
      • Potential lifespan extension: Research suggests low-dose lithium intake is linked to increased longevity in certain populations.
      • Minimal effective dose: 1–5 mg per day, ensuring benefits without risk of toxicity.

      Mangan sees lithium orotate as a promising tool for long-term cognitive preservation and stress resilience.

      Lithium appears to be a required nutrient… It increases lifespan in C. elegans… and in humans, more lithium in drinking water is associated with longer life.
      PD Mangan

    • P.D. Mangan with HCA supplements

      Hydroxycitrate (HCA)

      Hydroxycitrate (HCA), derived from the Garcinia Cambogia plant, has gained attention for its potential ability to support weight loss and metabolic health. Mangan takes it as part of his approach to maintaining an optimal body composition.

      • More efficient fat metabolism: HCA has been studied for its ability to inhibit citrate lyase, an enzyme responsible for converting carbohydrates into fat.
      • Greater appetite control: Helps regulate serotonin levels, which may reduce hunger and prevent overeating.
      • Better insulin sensitivity: May help regulate blood sugar levels, reducing spikes and crashes associated with high-carbohydrate meals.
      • Faster metabolic response: Encourages the body to utilize stored fat for energy rather than accumulating excess fat.
      • Typical serving size: 500–1,000 mg per day, ideally taken before meals to enhance absorption.

      Although Mangan remains skeptical about many fat-burning supplements, he considers HCA a potentially useful aid for metabolic optimization.

      HCA may not be a magic bullet, but it’s one of the few compounds with some research backing its metabolic effects.
      PD Mangan

    • P.D. Mangan with nicotinamide

      Nicotinamide (Vitamin B3 as Niacinamide)

      Nicotinamide (also known as niacinamide) is a form of vitamin B3 that plays a vital role in mitochondrial energy production, DNA repair, and overall cellular health. Mangan supplements with it to support longevity and metabolic function.

      • More efficient cellular energy production: A key precursor to NAD+, a coenzyme essential for mitochondrial function and energy metabolism.
      • Stronger DNA repair mechanisms: Plays a role in fixing DNA damage, which is crucial for slowing down the aging process.
      • Better oxidative stress management: Reduces the formation of free radicals and lowers the risk of cellular damage.
      • Healthier skin barrier: Supports skin hydration and elasticity while reducing the effects of environmental damage.
      • Recommended intake: 250–500 mg per day, consumed with meals to avoid potential side effects like flushing.

      Mangan considers nicotinamide a critical part of his longevity stack, particularly for its role in mitochondrial support and DNA repair.

      Niacinamide supports mitochondrial function and may have longevity benefits. It’s an easy addition to my routine.
      PD Mangan

    • P.D. Mangan with his occasional supplements

      Occasionally Used Supplements

      PD Mangan doesn’t take these supplements daily, but he keeps them on hand and uses them only when necessary. These supplements are in his rotation for specific situations, such as illness, fasting, or fatigue.

      • N-Acetylcysteine (NAC): Mangan takes NAC occasionally, particularly when he feels overly fatigued or sick. NAC is known for replenishing glutathione, the body’s master antioxidant, which plays a major role in reducing oxidative stress and supporting detoxification. He avoids taking NAC daily, as constant antioxidant use may interfere with hormetic benefits from exercise, but he values its role in immune support and recovery when needed. His usual dose is 600 mg to 1,200 mg, depending on the situation.
      • Vitamin C: While Mangan doesn’t take vitamin C daily, he uses it strategically in times of illness or excessive fatigue. He sees vitamin C as beneficial for immune defense and recovery but doesn’t believe in megadosing it every day, as high doses could interfere with certain stress-adaptation pathways. When he does use it, his intake is typically 500 mg to 1,000 mg, which is a moderate dose for short-term support.
      • Niacin (Vitamin B3 as Nicotinic Acid): Mangan occasionally uses flush niacin as a fasting aid to enhance autophagy and NAD+ production. He takes it mid-morning on fasting days to amplify the effects of caloric restriction. However, he limits his intake to 250 mg, as higher doses cause an intense flushing reaction, which he finds uncomfortable. He does not take niacin daily, instead using it strategically during extended fasts to support cellular health and longevity.

      Mangan prefers a targeted approach when it comes to supplementation, only using certain compounds when they provide a clear benefit. He believes in minimizing unnecessary intake, relying on these supplements only when his body signals a need for them.

      Some supplements are in my rotation… These are only when I think they’re needed.
      PD Mangan

    • P.D. Mangan with his historical supplements

      Discontinued or Historical Supplements

      PD Mangan has used many supplements in the past or experimented with but as of the latest information, he has stopped taking some of them or doesn’t consider them part of his current routine. In some cases, he stopped due to side effects or new research, while in others, he simply found continued use unnecessary.

      • Probiotics: Mangan used to take probiotic supplements regularly, particularly during his struggle with chronic fatigue syndrome. At that time, he believed they played a role in gut health restoration and recovery. However, once his health normalized, he stopped daily probiotic supplementation, stating that he no longer felt the need for them. He still acknowledges that probiotics can be useful in certain conditions, such as gut dysbiosis, after antibiotic use, or during periods of chronic illness.
      • DHEA: Mangan experimented with DHEA multiple times in the past, as it is often marketed as an anti-aging and hormone-boosting supplement. However, he consistently experienced acne breakouts as a side effect, likely due to DHEA’s conversion into androgens. As a result, he stopped using it and does not include it in his current routine. Instead, he focuses on natural methods to maintain hormone health, such as strength training, zinc, and vitamin D supplementation.
      • Green tea extract (EGCG): Mangan previously used green tea extract for its antioxidant and metabolism-boosting effects. He took 400 mg of green tea extract in the midday but later discontinued it due to emerging reports of potential liver toxicity in high-dose users. He may still consume regular green tea, which contains much lower levels of EGCG and is considered safe.
      • Casein protein: Mangan briefly experimented with casein protein as a muscle-building supplement, believing it could provide sustained amino acid release to support muscle recovery overnight. However, after further research, he became concerned about casein’s ability to increase IGF-1, a growth factor that may accelerate aging. Since he did not notice any significant improvements in muscle gain from casein, and because of its potential pro-aging effects, he decided to discontinue it. He continues to use whey protein, which he finds sufficient for his protein needs.
      • Glycine: Mangan previously supplemented with glycine for its potential anti-aging and metabolic benefits. He noted that he felt better while taking it, particularly because glycine helps balance methionine intake and can support glutathione production when combined with NAC. He has indicated that he plans to resume glycine supplementation, meaning it is currently a historical supplement that may return to his routine in the future.
      • IP6 (inositol hexaphosphate): Mangan used IP6 as an iron chelator, particularly when he was focused on lowering ferritin levels as part of his strategy to reduce iron-related oxidative stress. He used to take 500 mg of IP6 powder in the morning with coffee, believing it was a cheap and effective method of removing excess iron. Over time, he likely achieved optimal iron levels and no longer needed IP6 regularly.
      • Berberine: Mangan once highly praised berberine as an alternative to metformin, noting that it has blood sugar-lowering and fat-loss effects by activating AMPK and promoting autophagy. He previously took 500 mg of berberine in the mornings. However, in his latest supplement list, berberine was not included, suggesting that he may have cycled off it after optimizing his insulin sensitivity and metabolic health. Despite no longer taking it himself, he still recommends berberine to others as an effective supplement for metabolic health.

      Mangan takes an evidence-based approach to supplementation, constantly refining his stack based on new research and personal experience. If a supplement proves unnecessary, ineffective, or potentially harmful, he removes it from his routine without hesitation.

      Supplements should be useful, not just taken out of habit. If I don’t see a reason to keep something in, I drop it.
      PD Mangan