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Jillian Michaels’ Supplement List

What She Takes to Stay Fit, Focused, and Strong

Jillian Michaels, known for her no-nonsense approach to fitness and health, follows a simple supplement routine to support her daily habits. Over the years, she has shared some of her go-to products that help with energy, digestion, and overall wellness. These include everything from basic vitamins to targeted options like fiber and collagen. This article takes a closer look at the Jillian Michaels supplement routine and what she often includes in her day-to-day plan.

Optimized For:

  • Energy
  • Fitness
  • Supplements
  • Wellness
  • Published: June 20, 2025
  • Last Updated: June 20, 2025
    • Closeup of Jillian Michaels' multivitamins

      Multivitamin

      Starting her day with the right nutrients is a consistent part of Jillian Michaels’ supplement routine. She sees a top-quality multivitamin as a reliable way to fill in nutritional gaps without having to rely on separate pills for each vitamin or mineral.

      • Current use: Jillian takes a multivitamin every day to help maintain steady nutrient intake, even when her meals aren’t perfectly balanced. It’s one of the few supplements she keeps in her routine year-round.
      • Time of intake: She usually takes it with lunch, which supports better absorption and helps cover any missed nutrients from her earlier meals. It’s a practical way to keep her energy up through the rest of the day.
      • Reason for use: Rather than using multiple individual supplements, she relies on a multivitamin to simplify things. It gives her a broad range of nutrients without having to think about each one separately.
      • Jillian’s approach: She believes a good multivitamin removes the need to overload on single nutrients. Instead of taking high doses of things like zinc or vitamin C, she prefers a balanced mix in one tablet.
      • What she looks for: She focuses on vitamins and minerals like B-complex, A, C, E, magnesium, and zinc—nutrients she sees as basic building blocks for energy, immunity, and recovery.

      A solid multivitamin remains one of Jillian Michaels’ favorite supplements because of its simplicity and effectiveness. It’s a dependable part of her supplement routine, right alongside other supplements like collagen, caffeine, and fiber.

    • The vitamin D3-K2 supplement that Jillian Michaels takes

      Vitamin D3 with K2

      Among the essentials Jillian Michaels keeps in her routine, vitamin D3 holds a steady spot—especially when it’s paired with K2. A top-of-the-line vitamin D3-K2 supplement is one of those nutrients she doesn’t leave to chance, especially considering how easy it is to fall short without regular sun exposure.

      • How she uses it: Vitamin D3 is part of her regular supplement plan. It’s something she uses consistently as part of her daily wellness habits and not just during certain seasons or when she feels low energy.
      • When it’s taken: She generally takes it with a meal, which helps with absorption since D3 is fat-soluble. Pairing it with food ensures the body can actually make use of it, which is part of why it fits into her everyday supplement schedule.
      • Why it’s important: D3 supports bone strength, mood, and immune function—all areas she prioritizes in her wellness goals. With limited sun exposure being common, she considers it a smart daily add-on.
      • Her method: She doesn’t just take vitamin D3 on its own. She always pairs it with K2, which helps the body process D3 more effectively, especially when it comes to supporting cardiovascular health.
      • Amount she prefers: Around 5,000 IU daily is her usual range. She considers it a safe and effective amount that works for most people, though actual needs can vary based on lifestyle and sun exposure.

      This vitamin pairing is a steady part of the Jillian Michaels supplement routine. While she focuses on different areas with other supplements like caffeine or collagen, D3 with K2 is one of the foundational choices in her daily health plan.

      The key is a good D3 supplement paired with K2 for optimal absorption. 5000 IU is a safe dose.

    • Vitamin C supplements for Jillian Michaels

      Vitamin C

      This isn’t something Jillian Michaels takes every day—but when her workouts get intense, vitamin C becomes a go-to. It’s one of those supplements she turns to for recovery and extra immune support when her body is under more strain than usual.

      • How it fits into her plan: Jillian uses vitamin C on days when her training load is heavier than normal. It’s not a part of her daily routine, but something she brings in as needed when recovery becomes more important.
      • Preferred timing: She usually takes it after a workout, especially on days with long or high-intensity sessions. This helps her support recovery while also managing oxidative stress from tough exercise.
      • Primary benefit she targets: Her main goal with vitamin C is to help reduce the impact of free radicals that can build up during hard workouts. It also supports her immune system, especially when her body is under physical stress.
      • How she takes it: She prefers liposomal forms of vitamin C because they absorb well. For her, it’s not about taking more—she sticks to moderate amounts and doesn’t believe megadosing brings extra benefits.
      • Typical amount used: Around 1,000 mg is what she usually takes. It’s enough to be effective without going overboard, and she avoids pushing higher doses unless specifically needed.

      Vitamin C plays a supportive role in Jillian Michaels’ supplement plan. While it’s not taken daily like some of her other picks, it fits in naturally with her training-focused approach to health and recovery.

    • Closeup of Jillian Michaels Vitamin B complex supplement pills

      Vitamin B-Complex

      Jillian Michaels often talks about the importance of daily nutrition, especially when it comes to supporting energy levels, metabolism, and hair health. While she gets many of these nutrients from food, B-vitamins still play a consistent role in her supplement routine.

      • How it’s included: She regularly gets her B-complex vitamins through a multivitamin and may take extra biotin when focusing on skin and hair care. It’s not something she skips—these vitamins are built into her everyday habits.
      • Her daily timing: Taken daily, usually through her morning multivitamin or any targeted beauty supplements she adds in. This helps her stay consistent without needing to take separate pills for every B vitamin.
      • What she uses it for: B–vitamins like B6, B12, and folate help support everything from energy production to red blood cell health. Biotin, in particular, is known to promote stronger hair and nails—something she emphasizes often.
      • Her supplement strategy: She focuses on making sure these vitamins are covered through a mix of diet and supplements, noting that they’re essential for keeping the body running smoothly on a cellular level.
      • Dosage notes: While she doesn’t highlight a specific dose for the B-complex, she has recommended high-strength biotin (around 10,000 mcg) when targeting hair strength and skin appearance.

      These vitamins support more than just energy—they’re also tied to long-term hair and skin maintenance. It’s why they continue to be part of Jillian Michaels’ favorite supplements.

    • Magnesium supplements that Jillian Michaels uses

      Magnesium

      Jillian Michaels often highlights the role of minerals in everyday health, especially for sleep, recovery, and stress support. Magnesium is one of the staples she turns to when she needs something calming yet effective.

      • How she works it in: While not always taken daily, magnesium is part of her regular routine, especially during times of stress, soreness, or poor sleep. She views it as a support mineral that helps restore balance.
      • Best time to take it: Usually taken at night, magnesium fits naturally into her evening routine. It helps wind things down and may support better rest after a full day of physical activity or travel.
      • What it helps her with: She uses magnesium to ease muscle tension, calm the nervous system, and support sleep. It’s one of the few minerals she mentions repeatedly for its relaxing benefits.
      • Supplement habits: She focuses on getting some magnesium through her diet but adds a supplement when needed. It’s not something she megadoses, but rather uses strategically when her body is under more pressure.
      • How much she uses: While she doesn’t call out an exact amount, she’s referenced moderate doses as being helpful—enough to relax the muscles without feeling too sedated or groggy the next morning.

      Magnesium remains a steady part of her wellness toolkit, often used when her body needs extra care. It’s one of several Jillian Michaels recommended supplements that supports both recovery and rest.

    • Whey protein powder used by Jillian Michaels

      Grass-Fed Whey Protein Powder

      Whey protein plays a major role in Jillian Michaels’ overall wellness and fitness goals. For her, it’s not just about post-workout fuel—it’s also a key part of staying full, supporting lean muscle, and building balanced meals.

      • How she uses it: Jillian often adds a scoop of grass-fed whey protein to her smoothies or post-workout shakes. It’s a quick way for her to meet her protein goals without overcomplicating her meal prep.
      • Amount per serving: Around one scoop per use, which typically provides 20 to 25 grams of protein. It’s enough to help with muscle recovery and satiety, especially after strength training.
      • When it fits into her day: She uses it in meals like breakfast smoothies or after intense training sessions. It’s a flexible option she can fit into different points in her day, depending on what her body needs.
      • Why she prefers grass-fed: Jillian chooses grass-fed whey because it provides a full amino acid profile and fits her preference for cleaner ingredients. She also values the addition of BCAAs for lean muscle support.
      • Favorite combination: One of her go-to recipes includes whey protein blended with banana, coconut milk, and almond or seed butter—a simple mix she’s shared in multiple interviews and blog posts.

      Grass-fed whey protein continues to be one of the more practical additions in Jillian Michaels’ supplement routine. Among all the supplements she talks about, this one stands out for its blend of quality, function, and convenience.

    • Jillian Michaels consuming collagen peptides

      Multi Collagen Peptides

      As part of her morning habits, Jillian Michaels likes to keep things simple and supportive. Collagen is one of the few supplements she consistently takes with her first drink of the day, especially for skin and joint support as she ages.

      • How often she uses it: Collagen is a daily supplement in her routine. It’s one of the non-negotiables she adds in each morning, regardless of training or travel.
      • Preferred form: She uses an unflavored collagen powder that dissolves easily into water or coffee. This makes it easy to stay consistent without needing to change her regular meals or drinks.
      • Why she takes it: Collagen helps support healthy skin, hair, nails, and joints. It’s especially useful as collagen levels naturally decrease with age—something Jillian often points out in her wellness advice.
      • Type of collagen used: She prefers a blend that includes types I, II, III, V, and X to support a wide range of connective tissues. This combination gives broader benefits than single-type collagen products.
      • Extra support ingredients: Some of her collagen choices also include added MSM, glucosamine, or chondroitin—ingredients she likes for their added support in mobility and skin elasticity.

      Collagen continues to be one of the most consistent Jillian Michaels supplements, valued for its long-term benefits and ease of use in a daily routine.

    • Closeup of Jillian Michaels' omega-3 supplements

      Omega-3

      Omega-3 fatty acids play a steady role in Jillian Michaels’ overall wellness habits. While she’s used different versions over the years, she’s made it clear that high-quality sources of EPA and DHA are a non-negotiable for her long-term health.

      • Supplement preference: Jillian currently chooses krill oil over traditional fish oil. She finds it better for shelf stability, less fishy aftertaste, and lower risk of heavy metal contamination.
      • Morning habit: She takes it with breakfast to support absorption and make it easier to remember.
      • Past use vs. now: She previously alternated between fish oil and krill oil but eventually shifted to krill oil exclusively based on personal experience and how her body responded.
      • What she looks for: She emphasizes purity and transparency. She recommends checking the freshness of fish oil and making sure omega-3 supplements aren’t cloudy or oxidized.
      • Why it matters: For Jillian, omega-3s are key to heart, brain, and joint support. They also help reduce inflammation and support recovery from workouts.

      Omega-3s remain one of the most consistent picks in Jillian Michaels’ supplement recommendations, trusted for their all-around support in daily health and active recovery.

    • Five probiotic supplement pills

      Probiotics

      Jillian Michaels places a strong emphasis on gut health, often tying it back to how she feels, looks, and performs. For her, probiotics are more than just digestive support—they’re part of a bigger picture for staying healthy year-round.

      • Daily habit: She takes a probiotic every morning with breakfast, especially on days when she isn’t eating yogurt or other fermented foods. It’s part of her consistent routine, not something she uses only when feeling off.
      • Health focus: She connects regular probiotic use with benefits like better digestion, stronger immunity, and clearer skin. It’s one of the reasons she prioritizes it in her daily lineup of jillian michaels supplements.
      • Product preference: She has shifted over time from basic probiotics to synbiotic formulas, which also include prebiotic fibers. She believes this combo supports a stronger and more balanced gut microbiome.
      • Ingredient standards: She looks for human-resident strains and formulas with clean ingredients. These choices help her avoid unnecessary fillers while focusing on better absorption and effectiveness.
      • Gut-skin connection: Jillian has shared that she feels more energized and notices improvements in her skin when her digestion is running smoothly—another reason this supplement has become a regular staple.

      Probiotic support plays a key role in Jillian Michaels’ supplement routine, offering benefits that reach far beyond just gut health and helping her maintain overall balance.

    • Closeup of mushrooms in a bowl

      Adaptogenic Mushroom Blend

      When Jillian Michaels needs focus, energy, or an afternoon lift before training, she turns to mushrooms—not the culinary kind, but those known for their functional benefits. They’ve become a go-to part of her performance routine.

      • How it fits into her day: She mixes a mushroom powder blend into her second cup of coffee in the afternoon. This timing gives her a boost before workouts without relying on more traditional pre-workout formulas.
      • General amount: She typically uses about one scoop or a teaspoon per serving, though she hasn’t shared an exact measurement. It’s more about consistency than dosage for her.
      • Main benefits: She uses adaptogenic mushrooms to support energy, focus, hormone balance, and immune health. This combination helps her feel centered while managing a busy schedule and physical training.
      • What’s in the mix: Her favorite blends include a variety of mushrooms like reishi, cordyceps, lion’s mane, turkey tail, chaga, and shiitake. She chooses mixes with multiple types to get a wide range of benefits.
      • What she avoids: Jillian stresses quality over hype. She prefers organic powders and often chooses those with clean ingredients, especially when pairing them with her other jillian michaels caffeine supplements.

      Adaptogenic mushrooms may not be the flashiest part of the Jillian Michaels supplement list, but they’re one of her more consistent additions for energy, focus, and daily performance.

    • Turmeric powder for Jillian Michaels

      Turmeric

      Jillian Michaels doesn’t just use supplements to build strength—she also uses them to help her recover. Turmeric is one of her go-to options to manage inflammation and joint support as part of her daily wellness routine.

      • When she takes it: Jillian adds turmeric to her pre-workout drink in the afternoon, often mixed into her mushroom coffee. This habit helps her prep her body for exercise while supporting recovery.
      • Amount she uses: She typically uses around ½ to 1 teaspoon of turmeric powder, or about 500–800 mg if taken in capsule form. She focuses more on consistency than exact measurements.
      • Primary benefits: The active compound curcumin is what she values most, especially for joint mobility, reduced soreness, and immune support. It’s part of how she maintains daily movement without stiffness.
      • Ways she uses it: Jillian blends turmeric into drinks but also adds it to food like eggs, soups, or teas. She appreciates its flexibility and uses it in both cooking and supplementation.
      • Ingredient pairing: She often recommends turmeric powders or capsules that include black pepper to support better absorption—something she’s highlighted in her blog and videos.

      Turmeric holds a consistent spot in the Jillian Michaels supplement plan thanks to its recovery benefits and flexibility in both food and drink. It’s one of those natural additions she keeps in rotation to stay active and balanced.

    • Jillian Michaels's ashwagandha supplements

      Ashwagandha

      To help manage stress and support hormonal balance, Jillian Michaels includes adaptogens like ashwagandha in her routine—especially at night. It’s part of how she winds down and cares for her thyroid health naturally.

      • When she uses it: Jillian takes ashwagandha in the evening as part of a blended supplement designed to support thyroid and hormone balance. It fits well into her nighttime wellness habits.
      • How it’s included: She doesn’t take it as a standalone supplement—it’s part of a broader mix that also features mushrooms, spirulina, and algae. This combo works together to support multiple systems at once.
      • Reason for taking it: Ashwagandha helps her manage cortisol levels, reduce stress, and support healthy thyroid function. These are all factors she considers important for recovery and energy.
      • How it fits her goals: Instead of relying on multiple separate products, Jillian likes blends that cover multiple needs—ashwagandha being one of the key ingredients for hormonal support.
      • Supplement timing: She takes it at night to help her body reset. This habit helps improve sleep quality and supports overall balance heading into the next day.

      Ashwagandha may not get as much attention as some of the other Jillian Michaels supplements, but it’s one she turns to consistently for supporting thyroid health, stress response, and restful sleep.

    • Closeup of multiple Jillian Michaels' supplements

      Spirulina, Chlorella, Blue-Green Algae

      Some of Jillian Michaels’ daily blends are powered by greens—not just vegetables, but algae-based ingredients that bring added nutritional value to her morning and nighttime routines. She often uses them as part of her micronutrient support.

      • How she consumes them: These algae are included in blended formulas like green superfood drinks in the morning or thyroid support blends in the evening. She doesn’t take them as separate pills or powders.
      • Time of day: When part of her green drink, she takes them in the morning. If included in her thyroid supplement, she takes them at night. Their flexibility allows them to fit into both ends of her schedule.
      • Why she includes them: Jillian relies on these greens for their dense micronutrient content. They support detox, energy, and thyroid health, which is especially important to her long-term wellness.
      • Her usage style: She prefers blends that combine multiple superfood ingredients. This gives her a variety of nutrients without needing to rely on dozens of separate supplements each day.
      • What she looks for: While she doesn’t highlight specific doses, she favors formulas with ingredients like spirulina, chlorella, and blue-green algae as part of her everyday health stack.

      These greens are part of how Jillian builds a nutrient-rich foundation—quietly powering some of her most effective wellness habits. They’re a subtle but meaningful part of the Jillian Michaels recommended supplements.

    • Green powder for Jillian Michaels' supplement routine

      Green Superfood Powder

      Jillian Michaels starts her mornings with more than just a workout—she builds in supplements that support digestion, detox, and daily energy. One of the first things she reaches for is a green superfood powder packed with micronutrients.

      • How she uses it: Jillian mixes one scoop of her green powder into water to create an alkaline drink first thing in the morning.
      • Amount taken: She typically uses about 8–10 grams (one scoop) daily. It’s not a large serving, but she takes it consistently to help support her daily micronutrient intake.
      • What’s in the mix: The formula she uses includes leafy greens, grasses, antioxidants, adaptogens, and probiotics. It’s designed to help her cover nutritional gaps and keep her digestion in check.
      • Why she likes it: Jillian uses this drink to fill in what her food might miss—especially when her diet doesn’t include a wide range of fruits and vegetables. It’s a simple way to stay consistent without extra prep.
      • Other options: While Jillian has her preferred brand, green powders like AG1 can also be a good alternative for readers looking to get antioxidants, adaptogens, and gut support all in one scoop.

      This nutrient-dense powder is one of the most consistent items in the Jillian Michaels supplement recommendations—making it an easy way to support health, energy, and digestion from the start of the day.

    • Four NMN supplement pills

      Nicotinamide Mononucleotide (NMN)

      Jillian Michaels doesn’t speak often about NMN in public interviews, but it’s been mentioned in her personal posts as a quiet part of her anti-aging plan. It’s not a flashy supplement—but it’s one she’s kept in rotation for years.

      • When she added it: Jillian has been using NMN since around 2021, suggesting it became part of her supplement habits during her focus on long-term health and longevity.
      • Amount taken: She hasn’t confirmed her dosage publicly, but most studies and supplement labels suggest daily servings between 250–500 mg.
      • Why she uses it: NMN supports the body’s NAD+ levels, which are important for healthy energy metabolism, mitochondrial function, and aging-related processes.
      • How she refers to it: Although she hasn’t posted detailed reviews, Jillian has listed NMN among supplements she likes—indicating it’s part of her personal toolkit for aging well.

      NMN might not be one of the most talked-about Jillian Michaels vitamin supplements, but it plays a steady role in the background of her daily stack.

    • A resveratrol supplement pill for Jillian Michaels

      Resveratrol

      Jillian Michaels keeps her supplement stack focused, but a few longevity-focused additions have stood out over time. Resveratrol is one she’s quietly supported, often tied to her anti-aging interests and routines she’s shared online.

      • Current habit: She continues to take resveratrol daily as part of her long-term wellness routine, often alongside other supplements that support aging and metabolism.
      • Suggested amount: While Jillian hasn’t shared her exact dose, most resveratrol products range from 100–500 mg and are taken once a day.
      • Why it’s in her stack: Resveratrol is thought to support healthy aging by activating sirtuins—proteins linked to longevity and cellular repair.
      • Her view on it: Jillian included resveratrol on a list of supplements she “likes,” based on both her experience and its known antioxidant and anti-inflammatory support.
      • How it’s framed publicly: In past posts, she’s mentioned resveratrol in the same breath as NMN and credited its potential for long-term benefits.

      Resveratrol remains a steady part of her daily stack, chosen for its potential benefits on aging and recovery—just one example of how she builds her routine with purpose using supplements she trusts.

    • Closeup of Jillian Michaels' fisetin supplement

      Fisetin

      This isn’t a supplement Jillian talks about every day, but she has highlighted it as one of the options she personally finds interesting for healthy aging. It’s likely something she uses occasionally as part of a longer-term wellness strategy.

      • Supplement status: Jillian mentioned fisetin in her longevity supplement list, signaling she values its potential benefits even if it’s not part of a strict daily plan
      • Serving info: She hasn’t shared a personal dosage, though research often references amounts between 250–500 mg per day for effectiveness
      • Schedule of use: Jillian hasn’t specified how frequently she takes it—it’s likely used either daily or in cycles based on wellness goals
      • Why she uses it: Fisetin is thought to help clear out aging cells, which may improve overall function and promote long-term health
      • What it’s known for: This natural compound from fruits like strawberries has been studied for its ability to support cellular cleanup and reduce age-related damage
      • Her source: It appeared on her Instagram post focused on longevity supplements, alongside others linked to healthy aging

      While it may not be one of Jillian Michaels’ favorite supplements for everyday use, fisetin still reflects her interest in tools that support aging from the inside out.

    • Jillian Michaels's Quercetin supplement

      Quercetin

      Quercetin often flies under the radar, but it’s part of the anti-aging toolkit for many people focused on long-term health. Jillian has quietly included it in her stack, suggesting she sees value in its daily use.

      • Frequency of use: Taken regularly, either daily or in periodic cycles depending on her current supplement phase and goals.
      • Estimated intake: No specific dose shared, but it’s generally used in amounts studied for longevity—often paired with other polyphenols.
      • When it’s taken: Typically included as part of her daily wellness regimen, though she hasn’t mentioned a specific time of day.
      • Why she takes it: Known for its antioxidant and anti-inflammatory properties, quercetin may help reduce cellular damage and support immune health.
      • Her perspective: While Jillian hasn’t gone into deep detail, her inclusion of quercetin alongside NMN and fisetin shows she’s likely aiming for synergistic benefits related to aging and healthspan.

      Quercetin rounds out her longevity stack and supports the broader theme of anti-aging in many of her supplement recommendations.

    • Berberine supplement pills for Jillian Michaels

      Berberine

      Among supplements often used for metabolic health, berberine has gained attention for its ability to mimic some effects of calorie restriction. Jillian has mentioned it as part of her longevity-focused stack.

      • How often she uses it: Appears to be taken daily, based on its presence in her regular rotation for long-term wellness.
      • Typical dosage range: While not directly shared by her, it’s generally used in amounts common to scientific research (~500 mg per serving).
      • When she likely takes it: Likely with food, possibly during meals to help support blood sugar levels and digestion.
      • Why it’s included: Known for its role in managing glucose, supporting healthy insulin sensitivity, and promoting cellular function as part of aging routines.
      • Jillian’s reason for choosing it: She hasn’t given an in-depth explanation but has named berberine as one of the supplements she favors for metabolic health and aging.

      Berberine adds another science-backed layer to Jillian Michaels’ supplement recommendations for longevity and overall well-being.

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Sam Sulek’s Supplement List

A Look at the Stack Behind His Intense Training

Sam Sulek is known for his intense training and strong physique, but many people also want to know what he uses to support his results. Like many fitness enthusiasts, he includes supplements in his daily routine to help with energy, recovery, and muscle growth. This article covers the Sam Sulek supplement list and gives a simple breakdown of what supplements he takes and how they fit into his routine.

Optimized For:

  • Energy
  • Fitness
  • Performance
  • Supplements
  • Published: June 18, 2025
  • Last Updated: June 18, 2025
    • Closeup of Sam Sulek's multivitamins

      Multivitamin

      Sam Sulek doesn’t overcomplicate his approach to health basics. For him, a multivitamin isn’t about chasing perfection—it’s about covering what your diet might miss. He keeps it straightforward and consistent, focusing on practicality over hype.

      • Supplement frequency: Taken daily, usually in the morning to avoid sleep disruption from B-vitamins
      • Nutrient coverage: Includes essential vitamins and minerals like magnesium, zinc, potassium, calcium, vitamin D3, and B-complex to support energy, recovery, and immune function
      • Reason for use: Helps fill gaps in nutrition and supports overall performance, especially when diet isn’t perfectly dialed in every day
      • Simple advice: Rather than stressing over specific brands, Sam recommends picking up a basic men’s multivitamin and pairing it with fish oil to cover most foundational needs
      • Timing philosophy: After experimenting with different times of day, he now takes his multivitamin in the morning to avoid stimulation in the evening

      This multivitamin is a daily staple in the Sam Sulek supplement routine, helping him maintain consistency and cover nutritional gaps without overthinking the details.

      You should get the majority of your micronutrients through food but I can almost guarantee you’ve got some deficiencies – be it Vitamin D3, Iron, Magnesium, whatever. I don’t understand why you wouldn’t want to take a multivitamin.

    • Sam Sulek's fish oil supplements for omega-3 intake

      Fish Oil

      Sam doesn’t overcomplicate things when it comes to essential health supplements. Fish oil is one of his non-negotiables, sitting right beside his multivitamin as a basic daily need. Instead of chasing trendy wellness products, he doubles down on what’s time-tested and actually useful — especially for someone lifting heavy and training hard every day.

      • Current use: Yes, Sam takes fish oil capsules on a daily basis to support overall health, especially for joints and inflammation management.
      • Preferred timing: He typically takes them at night to avoid interfering with energy levels during the day.
      • Main reason for use: Fish oil provides omega-3 fatty acids (EPA and DHA), which are known to help with joint lubrication and recovery after intense weight training.
      • Other health benefits: Sam also credits fish oil for supporting brain function and eye health, making it a smart all-around supplement for active lifestyles.
      • Dosage: Around two softgels daily (equivalent to about 1–2 grams of total fish oil), often taken before bed.

      Fish oil remains a steady part of the supplements Sam Sulek takes, helping him manage the wear and tear from high-volume training while also supporting general health.

    • Closeup of Sam Sulek's creatine

      Creatine Monohydrate

      For Sam Sulek, creatine isn’t just hype—it’s a daily go-to that helps him chase consistent performance in the gym. He treats it like a basic part of his lifting routine, not something to cycle or overthink.

      • Daily habit: Sam takes creatine every day without skipping, often mentioning it as one of the few supplements he considers essential for real progress.
      • Strength and muscle focus: He uses it to squeeze out more reps, push heavier weight, and support lean muscle gains over time.
      • Better performance through ATP: Creatine helps his body produce more ATP, the primary fuel source for explosive movements and high-intensity lifting.
      • Supported by research: Sam has pointed to studies that back its effectiveness—showing improved strength, increased muscle mass, and reduced myostatin.
      • Timing made simple: He’s not picky about when to take it; he just emphasizes consistency, whether it’s post-workout or mixed into any part of his day.

      Creatine stands out on the Sam Sulek supplement stack as one of the most backed and results-driven choices in his routine.

    • Pre-workout supplements for Sam Sulek

      Pre-Workout

      Before stepping into the gym, Sam Sulek has a non-negotiable routine—and pre-workout is a major part of it. He didn’t always rely on it, but over time, he’s become one of its biggest fans, especially for pushing through intense training sessions.

      • Type used: Sam chooses a stimulant-based pre-workout loaded with caffeine and performance-boosting ingredients, which helps fire up his energy levels and improve his training quality from the very first set.
      • Purpose and benefits: He believes it enhances focus, endurance, pain tolerance, and intensity during his lifts—especially when fatigue hits late into the workout.
      • Timing and dosage: He takes a full scoop of his pre-workout around 20–30 minutes before training to give the ingredients time to kick in. Each serving delivers roughly 300 mg of caffeine.
      • Stacking approach: Sam often pairs this with a separate pump-focused pre-workout, combining both for maximum output in the gym.
      • Caffeine caution: While Sam responds well to stimulants, he notes it may not be ideal for late-night workouts due to the long-lasting effects of caffeine.

      For Sam, this pre-workout supplement is more than just a caffeine boost—it’s part of a consistent strategy to train harder and stay focused. It plays a key role in the Sam Sulek supplement routine, helping him show up with intensity every time he hits the gym.

      Caffeine will increase your pain tolerance. So you’re going to be able to force out a couple more reps which otherwise you would maybe call it quits on.

    • Sam Sulek's pump supplement powder

      Pump Supplement

      Sam Sulek doesn’t just rely on stimulants to fire up his workouts—he also focuses on maximizing muscle pump. By pairing his regular pre-workout with a caffeine-free formula, he builds a combination that fuels both performance and endurance.

      • Caffeine-free stack support: He regularly uses a stimulant-free pre-workout designed to boost blood flow and muscular endurance without relying on caffeine or other stimulants.
      • Pump ingredients: These formulas are typically rich in compounds like citrulline, arginine, and electrolytes—ingredients known to improve vascularity, delay fatigue, and increase hydration during workouts.
      • Training synergy: When combined with a stim-based pre-workout, this second product gives him a more balanced energy profile—focus and alertness from the stim, with muscle-engorging effects from the pump formula.
      • Nutrient delivery: He believes better blood flow leads to better workouts. More blood in the muscle means better nutrient delivery, increased endurance, and enhanced recovery.
      • Routine application: He typically takes the pump powder alongside his stim pre-workout right before training, ensuring his muscles are primed for a high-intensity session.

      This formula is an important piece of the Sam Sulek supplement stack, especially when it comes to pushing blood into the muscle and optimizing performance during hard lifts.

    • Sam Sulek's whey protein shake in a glass

      Whey Protein Protein Powder

      Sam Sulek doesn’t rely solely on shakes for his nutrition, but he still treats whey protein as a valuable part of his daily routine. For him, it’s more about filling gaps than replacing real food—and when training hard, those gaps can be tough to avoid.

      • Protein shake purpose: He uses whey protein to help meet his daily intake goals, not as a meal replacement. It’s a backup when whole food isn’t practical or convenient.
      • Timing flexibility: Sam typically drinks a shake post-workout or between meals, depending on what his day looks like. The goal is to hit a consistent protein target, often over 200 grams a day.
      • Whey preference: While he hasn’t officially stated a favorite, he likely uses a whey isolate or blend, especially after lifting, to support muscle recovery and lean mass retention.
      • Food-first mindset: Even though he keeps protein powder nearby, Sam tends to prioritize whole meals. Shakes simply help him stay on track when eating enough gets hard.
      • Shaker cabinet essential: He’s mentioned having a “dedicated cabinet” for essentials like protein powder, vitamins, and creatine—indicating it’s part of his core supplement setup.

      Whey protein continues to be one of the most consistent choices in the Sam Sulek supplement routine, giving him the flexibility to recover better and grow stronger without adding too much meal prep stress.

    • Sam Sulek's beta-alanine supplement

      Beta-Alanine

      This supplement doesn’t get as much spotlight as creatine or protein, but Sam Sulek still makes space for it in his pre-workout stack. He lists beta-alanine among the basics for anyone serious about pushing their workouts harder—especially during high-rep or high-intensity training sessions.

      • Muscle buffering support: Beta-alanine helps reduce the buildup of lactic acid in muscles, which can delay fatigue during intense sets. This means Sam can power through longer sessions without feeling burnt out as quickly.
      • Daily dosing strategy: Although he doesn’t always talk about it directly, Sam consistently takes beta-alanine as part of his pre-workout. The amount (~3.2 grams) aligns with what research recommends for performance benefits.
      • Part of his performance stack: Beta-alanine sits alongside creatine, aminos, and other staples in his routine. Even if it’s not as flashy, it contributes to his goal of training harder and squeezing out more from every lift.
      • Classic “tingles” effect: The tingling sensation that comes with beta-alanine is something most lifters know well. For Sam, it’s just another sign the supplement is kicking in—and a cue to get focused for the session.
      • Supports long-term adaptation: The real benefit of beta-alanine builds up over time. Sam’s consistent use shows he’s in it for the bigger picture—greater muscle endurance and sustained intensity during workouts.

      Beta-alanine might not be the first thing people think of in the Sam Sulek supplement list, but it’s quietly one of the tools he uses to maintain high performance across heavy training weeks.

    • Electrolyte drink for Sam Sulek

      Electrolytes

      Sam Sulek doesn’t rely on plain water to stay hydrated—he makes it clear that hydration needs to include electrolytes, especially when he’s training hard or dieting. It’s a simple part of his daily stack that supports energy, endurance, and muscle performance.

      • Morning hydration habit: Sam starts every day with a full packet of electrolytes mixed into at least a liter of water. He believes starting with a strong hydration base helps him feel more alert and ready to lift.
      • Key minerals included: His drinks typically contain sodium, potassium, and magnesium. These minerals help replenish what’s lost during intense workouts or hot days, and they’re especially important for muscle function and fluid balance.
      • Important during cutting: When dieting, Sam places even more focus on hydration. He’s mentioned that being slightly dehydrated during a cut can noticeably affect his performance in the gym.
      • Pre-workout salt and hydration combo: Even his pre-workout stack includes added electrolytes like Pink Himalayan salt. This supports blood flow and pump quality, making it easier to train at high intensity.
      • Flexible dosing throughout the day: While the first packet is taken in the morning, Sam also uses electrolyte mixes during workouts or whenever he’s sweating more than usual. It’s part of how he avoids fatigue or cramping during training.

      Sam treats electrolytes as a regular part of his daily supplement routine, especially when training volume is high or meals are lower in carbs. It’s one of the smaller pieces of his stack—but one he uses consistently for better performance.

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Ashton Hall’s Morning Routine

The Simple Habits That Set Him Up for Success and Focus

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

Optimized For:

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

      3:50 am

      Wake-Up Routine

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

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

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

    • The tape Ashton Hall uses at night

      Breathing Routine and Mouth Taping

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

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

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

    • Ashton Hall's beard trimming equipment

      4:00 am

      Quick Grooming Routine

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

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

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

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

      4:00 am

      Morning Workout

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

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

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

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

      4:20 am

      Cold Water Face Dunk

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

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

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

    • Ashton Hall using a banana skin for his morning skincare

      Morning Skincare Routine

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

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

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

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

      5:00 am

      Morning Reflection and Prayer

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

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

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

    • Ashton Hall in his gym attire

      6:00 am

      Getting Ready for the Gym

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

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

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

    • Ashton Hall's gym

      6:15 am

      Workout Session

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

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

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

    • Ashton Hall focusing on a cold plunge for his recovery

      Cold Plunge and Steam for Recovery

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

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

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

    • Closeup of Ashton Hall's shower

      8:20 am

      Return Home and Shower

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

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

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

    • Closeup of Ashton Hall's breakfast

      9:00 am

      Breakfast

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

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

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

    • Ashton Hall's morning supplements

      Morning Supplements

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

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

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

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Gary Brecka’s Water Fast Routine

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

Optimized For:

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

    • Pre-Fast Preparation

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

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

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

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

      Day 1 – Easing Into the Fast

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

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

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

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

      Day 2 – Entering the Detox Zone

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

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

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

    • Gary Brecka filling a glass for his day 3 fast

      Day 3 – Conquering the Final Stretch

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

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

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

    • Gary Brecka breaking his fast with Greek yogurt and berries

      Breaking the Fast

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

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

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

    • Supplements for Gary Brecka's fast

      Supplements To Improve Water Fasting

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

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

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

    • Sauna for Gary Brecka's recovery

      Simple Tools to Support the Fasting Process

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

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

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

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

The Ultimate Guide to Magnesium Types

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

Optimized For:

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

      Magnesium Citrate

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

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

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

    • Magnesium Glycinate

      Magnesium Glycinate

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

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

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

    • Magnesium Malate

      Magnesium Malate

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

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

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

    • Magnesium Oxide 

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

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

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

    • Magnesium Threonate

      Magnesium Threonate

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

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

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

    • Magnesium Taurate

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

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

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

    • Magnesium Chloride

      Magnesium Chloride

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

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

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

    • Magnesium L-threonate

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

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

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

    • Magnesium Sulfate

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

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

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

    • Magnesium Carbonate

      Magnesium Carbonate 

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

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

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

    • Magnesium Aspartate

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

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

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

    • Magnesium Hydroxide

      Magnesium Hydroxide

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

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

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

    • Magnesium Pidolate

      Magnesium Pidolaten

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

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

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

    • Magnesium Orotate

      Magnesium Orotate

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

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

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

    • Magnesium Stearate

      Magnesium Stearate

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

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

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

    • Magnesium Supplements Used by Celebrities 

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

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

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

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Chris Bumstead’s Supplement List

What He Takes to Support Strength and Recovery

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

Optimized For:

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

      Whey Protein

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

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

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

    • Chris Bumstead's creatine supplement

      Creatine Monohydrate

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

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

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

    • Closeup of Chris Bumstead's omega-3 pills

      Omega-3 Fish Oil

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

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

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

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

    • Chris Bumstead's multivitamin pills

      Multivitamin

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

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

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

    • An AG1 green powder shake

      Green Powder

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

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

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

    • Chris Bumstead holding his vitamin C pills

      Vitamin C

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

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

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

    • Chris Bumstead's glutamine supplement

      Glutamine

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

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

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

    • Closeup of Resveratrol pills for Chris Bumstead

      Resveratrol

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

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

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

    • Chris Bumstead's electrolyte drink

      Electrolytes

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

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

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

    • Chris Bumstead adding turmeric to his drink

      Turmeric / Curcumin

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

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

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

    • Closeup of pre-workout powder

      Pre-Workout

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

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

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

    • Chris Bumstead's pre-workout nootropics

      Pre-Workout Nootropics

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

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

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

    • Chris Bumstead's fiber supplements

      Fiber Supplement

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

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

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

    • Multiple bergamot pills for Chris Bumstead

      Bergamot

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

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

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

    • Chris Bumstead's pump enhancer supplement

      Pump Enhancer

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

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

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

    • An energy drink in a glass

      Energy Drink

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

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

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

    • Chris Bumstead's thermogenic pills

      Thermogenic

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

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

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

    • Amino acid pills for Chris Bumstead

      Branched-Chain Amino Acids

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

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

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

    • Closeup of Chris Bumstead's vitamin B supplements

      Vitamin B Complex

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

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

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

    • Carbohydrate powder for Chris Bumstead

      Carbohydrate Powder

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

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

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

Back

Dr Mark Hyman’s Daily Routine

How He Keeps His Mind and Body Strong

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

Optimized For:

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

      6:00 AM

      Wake Up and Hydrate

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

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

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

    • Mark Hyman starting his meditation routine

      6:30 AM

      Meditation and Mindfulness

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

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

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

    • Closeup of Mark Hyman's morning coffee

      7:00 AM

      Morning Light, Coffee, and Journaling

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

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

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

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

    • Mark Hyman focusing on red light therapy

      7:15 AM

      Red Light Therapy

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

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

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

    • Closeup of Mark Hyman's workout equipment

      7:15 AM

      Exercise (Strength, Cardio, & Flexibility)

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

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

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

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

    • Mark Hyman's sauna

      8:15 AM

      Heat and Cold Therapy

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

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

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

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

    • Mark Hyman drinking his morning longevity shake

      8:30 AM

      Longevity Shake Breakfast

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

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

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

      I break my fast … with my longevity shake.

    • Closeup of Mark Hyman's supplements

      8:30 AM

      Morning Supplements

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

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

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

    • Mark Hyman starting his work routine

      9:00 AM

      Work Routine

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

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

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

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

    • Closeup of Mark Hyman's lunch

      12:30 PM

      Lunch (Big Fat Salad)

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

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

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

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

    • Water for Mark Hyman's afternoon hydration

      Hydration

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

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

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

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

    • Mark Hyman tracking his health

      Biohacking and Tracking

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

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

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

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

    • Mark Hyman starting his evening meditation routine

      05:00 PM

      Transition with Meditation

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

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

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

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

    • Mark Hyman starting his dinner routine with family

      05:30 PM

      Dinner and Social Connection

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

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

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

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

    • Closeup of blue light blocking glasses

      07:00 PM

      Evening Relaxation and Tech Hygiene

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

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

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

    • Mark Hyman's epsom salt bath

      08:30 PM

      Wind-Down Rituals

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

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

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

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

    • Mark Hyman's sleep supplements

      10:00 PM

      Sleep Supplements

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

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

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

    • Mark Hyman starting his sleep routine

      10:00 PM

      Sleep Routine

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

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

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

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

Back

Mushroom Coffee: What It Is, Benefits, Ingredients, and Downsides

Understanding the Buzz Around Mushroom Coffee

Mushroom coffee has gained popularity recently because of its health benefits and unique blend of ingredients. Blending regular coffee with mushroom extracts provides an option for those looking to boost brain power, stress relief, or other health benefits. People are curious to know more about mushroom coffee, wondering if it can help with weight loss or how it tastes. This article will break down the basics of mushroom coffee, covering what’s in it, its benefits, and some downsides to consider. 

Optimized For:

  • Energy
  • Health
  • Wellness
  • Published: May 8, 2025
  • Last Updated: May 8, 2025
    • What is Mushroom Coffee

      What is Mushroom Coffee? 

      Mushroom coffee is coffee mixed with extracts from medicinal mushrooms. The entire combination provides a milder caffeine experience while offering additional health benefits.

      • Historical context: This drink started in Finland during World War II when regular coffee was scarce, and people turned to Chaga mushrooms as a substitute.
      • Asian medicinal roots: Mushrooms like Reishi and Lion’s Mane have been part of traditional Chinese and Japanese medicine for ages and are known for their health benefits.
      • Production process: This drink mixes ground coffee beans with dried mushroom extracts. It allows you to enjoy the coffee taste while benefiting from the properties of medicinal mushrooms.
      • Product forms: You can find mushroom coffee in different forms, like instant packets, coffee pods, or ground coffee, so there’s something for everyone.

      This drink combines the classic coffee flavour with the potential health benefits of medicinal mushrooms, making it a superb choice for health-conscious consumers.

      What’s Inside Your Mushroom Coffee Cup

      Mushroom coffee is made from good coffee beans mixed with certain medicinal mushrooms that are known to be good for your health.

      • Coffee beans: Most mushroom coffee blends are made with good-quality Arabica beans, usually medium-roasted to balance the flavour and reduce acidity, which makes them smooth and easy on the stomach.
      • Extraction method: The mushrooms are usually extracted with hot water or through a two-step method to make sure you get the most benefits from their active compounds.
      • Formulation: Some blends include other adaptogens, herbs, or nootropics to help boost focus, energy, and stress management, making for a more functional drink.

      • Quality standards: Reputable brands often use organic, non-GMO ingredients and conduct third-party testing to ensure quality and strength.

    • How Is Mushroom Coffee Made?

      Mushroom coffee is made by mixing regular coffee beans with mushroom extracts. This blend retains the energizing qualities of coffee while introducing the wellness benefits of medicinal fungi. Unlike tossing mushrooms into a cup, there’s a method behind it to get a good balance of taste and nutrition.

      • Choosing the Coffee Beans: They pick high-quality coffee beans, usually organic and medium-roasted, for a smooth flavour. The roast is important because it needs to match the earthy taste of the mushrooms without being too strong or weak.
      • Extracting the Mushroom Compounds: They use medicinal mushrooms like Lion’s Mane, Chaga, and Reishi. After drying, these mushrooms undergo a dual-extraction process with hot water and alcohol to extract their beneficial compounds, ensuring the final product is potent.
      • Drying and Powdering: Once extracted, the liquid is evaporated to leave a concentrated mushroom powder filled with nutrients and beneficial properties.
      • Mixing the Ingredients: Depending on the product, the mushroom powder is then mixed with ground coffee or instant coffee crystals. This mix can be packaged as instant coffee, pods, or ground coffee ready for brewing.

      Blending traditional brewing with modern extraction methods, mushroom coffee offers a unique drink that can boost mental clarity and physical health while keeping your morning routine cozy.

    • Medicinal Mushrooms

      Medicinal Mushrooms 

      Medicinal mushrooms have long been used in healing practices, especially in Asian and Eastern European cultures. Unlike the mushrooms you find on your pizza, these mushrooms contain important compounds that can help with immunity, brain health, energy, and general well-being.

      • Lion’s Mane: This mushroom is known for possibly boosting brain function, especially memory and focus, so many people take it for mental support.
      • Chaga: Packed with antioxidants, chaga might help reduce oxidative stress and boost your immune system, contributing to overall health when used regularly.
      • Reishi: Often called the “mushroom of immortality,” Reishi is well-known for its calming and stress-reducing properties and is usually taken to help with stress, improve sleep, and support heart health.
      • Cordyceps: Used in traditional Chinese medicine, Cordyceps are thought to help increase energy and endurance, making them a favourite among athletes and active people.

      Medicinal mushrooms boost the health benefits of mushroom coffee. Each type brings its advantages based on years of traditional use. 

    • Health Benefits of Mushroom Coffee

      Health Benefits of Mushroom Coffee

      Blending traditional coffee with the extracts from medicinal mushrooms like lion’s mane, reishi, and chaga supports overall wellness without the jitters you often get from regular coffee.

      • Supports Immune Function: Mushroom coffee can help your immune system thanks to its great ingredients, such as reishi and chaga mushrooms. These boost immune cells and keep you healthier against infections.
      • Reduces Inflammation: Medicinal mushrooms have compounds that can lower inflammation levels, which is often linked to chronic illnesses like heart disease and arthritis.
      • Enhances Cognitive Function: Lion’s mane mushroom, often included in mushroom coffee blends, has been shown to stimulate nerve growth factor (NGF) production, which may support memory retention, sharpen focus, and protect the brain from age-related decline.
      • Helps Manage Stress: Reishi and other adaptogenic mushrooms can help manage your body’s stress response, making it easier to keep your feelings stable and improve your sleep.
      • Provides Antioxidants: This drink is packed with antioxidants that fight off oxidative stress, which can help lower the chances of diseases like cancer and heart issues.
      • Improve Energy and Stamina: Cordyceps mushrooms, known for supporting cellular energy and oxygen utilization, may enhance physical performance and stamina by improving mitochondrial function and reducing fatigue.
      • Contains Less Caffeine: Mushroom coffee has less caffeine than regular coffee, so it might be a better choice if you are sensitive to caffeine and want to avoid feeling jittery or having trouble sleeping.

      This drink contains ingredients that help boost the immune system, reduce stress, and support brain health. It’s a great way to enjoy coffee while caring for your well-being.

    • Downsides and Considerations of Mushroom Coffee

      Downsides and Considerations of Mushroom Coffee 

      While mushroom coffee offers various health benefits, there are some downsides to consider. It might not be the best fit for everyone, especially if you have specific health issues or dietary restrictions. Knowing the potential negatives can help you decide whether to try mushroom coffee.

      • Possible Side Effects: While mushroom coffee is mostly safe, some people might have allergic reactions to certain mushroom extracts. This could lead to issues like upset stomach, skin irritation, or mild nausea. Also, the caffeine in it, though less than regular coffee, can still cause problems like restlessness, sleeplessness, or a fast heartbeat for those sensitive to caffeine.
      • Who Should Avoid It: Pregnant or breastfeeding moms, kids, and anyone with heart issues should steer clear of mushroom coffee unless their doctor gives the green light. We don’t know much about how these mushroom extracts and caffeine affect these groups.
      • Higher Cost and Reasons: This drink generally costs more than regular coffee. This is because it involves a more complicated process; the mushrooms are often sourced from organic or wild settings, and extra testing is required to ensure their safety and effectiveness.
      • Taste Differences and Adaptation: The taste of mushroom coffee isn’t the same as regular coffee. It usually has an earthy, slightly bitter flavour or a savoury twist that might take some time to get used to, especially if you’re used to sweeter or darker coffee.

      In short, while mushroom coffee offers some unique health benefits, it might not fit everyone’s taste or lifestyle. Before deciding if this drink is right for you, it is essential to observe how your body reacts and consider any health concerns or flavour preferences.

    • Mushroom Coffee Used by Celebrities

      Mushroom coffee is starting to catch on among celebs, and it’s easy to see why. A growing group of stars are adding medicinal mushrooms to their daily rituals, all for the boost in energy and improved mental focus they offer.

      • Paul Stamets: A renowned mycologist who has created his own mushroom coffee known as MycoBrew Coffee. It combines Lion’s Mane with instant coffee to provide an energizing start to the day. 
      • Rhonda Patrick:  A well-known health enthusiast who loves mixing Lion’s Mane mushrooms into her drinks. She’s a fan of Laird’s Performance Mushrooms blend, which is packed with ingredients meant to look after your brain and help with concentration.

      Mushroom coffee is becoming quite the hit among celebrities when it comes to wellness. 

    • Does Mushroom Coffee Help You Lose Weight

      Does Mushroom Coffee Help You Lose Weight?

      Mushroom coffee is becoming popular because it tastes different; some say it can help control weight. It’s not a miracle drink for losing weight, but it might be a nice addition to a healthy diet and exercise plan.

      • Boosts Metabolism: Mushrooms like cordyceps can help your metabolism, making it easier for your body to burn calories. Varieties like chaga and reishi may assist in keeping your blood sugar steady, which can help you avoid sudden cravings or energy lows that lead to overeating.
      • Supports Blood Sugar Balance: Mushrooms like reishi might also help reduce stress eating by lowering cortisol levels, which are often tied to weight gain, especially around the belly.
      • Reduces Stress-Related Eating: Reishi mushrooms also help minimize eating when stressed. They can help lower cortisol levels, which is often linked to stress eating, especially around the middle.
      • Lower-Calorie Beverage Option: Mushroom coffee is a lighter choice than sugary lattes or creamy coffees since it’s often enjoyed with little to no extras.

      While this drink can be part of a healthy routine, it won’t work magic. Real change comes from good, long-term habits, being mindful about what you eat, and staying active.