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Peter Thiel’s Daily Schedule

How Small Choices Add Up to Big Results

Peter Thiel, the billionaire entrepreneur and co-founder of PayPal, follows a structured daily routine to stay productive and focused. His schedule balances work, health, and personal habits, reflecting his disciplined approach to success. In this article, we’ll outline the Peter Thiel daily routine, including his diet, workout habits, and how he structures his time for maximum efficiency.

Optimized For:

  • Focus
  • Productivity
  • Success
  • Wellness
  • Published: February 10, 2025
  • Last Updated: February 10, 2025
    • Peter Thiel in his bed in the morning

      6:30 am

      Wakeup

      Peter Thiel’s mornings set the tone for his highly structured day. Rising consistently at the same time every morning, he prioritizes stability and simplicity in his routine. This dependable start helps him maximize productivity throughout his day.

      • Rise and shine at 6:30 am: Peter Thiel starts his day bright and early, getting out of bed without the need for an alarm clock.
      • Consistency matters: By waking up at the same time every morning, Thiel emphasizes the importance of routine for maintaining focus and discipline.
      • Natural wakeup rhythm: Instead of relying on gadgets, he trusts his internal clock to kick off his day, highlighting the benefits of a well-regulated sleep schedule.

      His commitment to a steady morning routine reflects his belief in creating habits that support productivity and clarity. This consistent approach to starting the day plays a key role in his overall schedule and success.

    • Peter Thiel discussing longevity

      Commitment To Health & Longevity

      Peter Thiel’s approach to health reflects a deliberate focus on creating habits that sustain his energy and well-being. By aligning his daily actions with his long-term goals, he integrates practices that prioritize longevity and vitality.

      • Consistency in sleep patterns: He wakes up at the same time every morning, reinforcing a stable sleep/wake cycle that promotes overall health.
      • Focus on routine: Maintaining a structured schedule is a cornerstone of his daily habits, contributing to both physical and mental balance.
      • Prioritizing longevity: He has a disciplined lifestyle, making choices that align with his belief in extending healthspan and optimizing daily performance.
      • Intentional health choices: From diet to activity, his routine emphasizes actions that support sustainable energy and resilience.

    • Peter Thiel starting his workout routine

      Workout

      Peter Thiel prioritizes fitness as a key part of his daily schedule, viewing it as an essential step toward longevity. Guided by insights from experts like Dr. Peter Attia, he ensures his workouts are both purposeful and consistent, reflecting his dedication to health and well-being.

      • Morning workout routine: He begins his day with exercise, ensuring his body and mind are ready for the challenges ahead.
      • Trainer-led sessions: Working with a trainer helps him stay focused and maintain proper form, enhancing the effectiveness of his workouts.
      • Longevity-focused fitness: Inspired by Dr. Peter Attia’s research, Peter Thiel’s exercise routine is designed to support long-term health and vitality.
      • Health as a priority: His dedication to working out underscores the importance he places on staying fit and active as part of his daily habits.

      Peter Thiel’s workout routine is more than just physical activity—it’s a reflection of his commitment to maintaining energy, focus, and longevity through disciplined daily habits.

    • Peter Thiel using the Human Growth Hormone (HGH)

      Human Growth Hormone (HGH)

      Peter Thiel includes Human Growth Hormone (HGH) into his daily schedule as part of his commitment to longevity and anti-aging strategies. He believes in the benefits of HGH for reducing inflammation and improving overall health, making it an important component of his routine.

      • Daily dosage: He takes up to 3 IUs of HGH each day, usually before his workout, as part of his consistent health regimen.
      • Anti-aging benefits: He attributes his younger-looking skin and reduced signs of aging to the effects of HGH on systemic inflammation.
      • Supports physical recovery: Using HGH aligns with his efforts to maintain energy and resilience, complementing his workout routine.
      • Longevity focus: This habit reflects his broader commitment to practices that enhance vitality and extend healthspan.

      By including HGH in his routine, he highlights his proactive approach to maintaining youthfulness and overall wellness, making it a key part of his daily habits.

      HGH helps maintain muscle mass, so it’s less likely to get bone injuries and arthritis and stuff like that, as you get older.

    • Peter Thiel focusing on paleo diet

      Paleo Diet

      Peter Thiel aligns his eating habits with a clean and natural approach, inspired by the paleo diet. This style of eating focuses on foods that humans consumed before the advent of modern agriculture, emphasizing natural, unprocessed options.

      • Clean eating focus: He follows a paleo-style diet, centering his meals around fresh fruits, vegetables, and lean meats.
      • Fruit for breakfast: He starts his day with fruit, providing a natural source of energy while staying true to his healthy eating habits.
      • No sugar allowed: He is strictly against sugar and avoids it entirely in his diet, which he believes is key to maintaining health and longevity.
      • Balanced approach: His commitment to the paleo diet reflects his preference for clean, nutrient-rich foods that support his overall wellness goals.

      His diet is an integral part of his daily routine, demonstrating his dedication to sustaining energy and promoting long-term health through mindful eating habits.

    • Peter Thiel starting his work routine

      Work Routine

      His approach to work reflects a flexible yet goal-driven mindset. Instead of adhering to a rigid schedule, he focuses on tackling key objectives that align with his vision. This unstructured approach allows him to prioritize meaningful tasks while staying adaptable.

      • No fixed schedule: He doesn’t follow a specific daily schedule, allowing him the freedom to pursue his goals in a way that aligns with his priorities.
      • Goal-oriented focus: His work revolves around achieving key objectives, such as securing new deals or advancing business opportunities.
      • Relies on his team: He values the input of his team, whom he considers some of the smartest individuals in the world, to stay informed about his business interests.
      • Adaptable routine: By avoiding a rigid structure, he maintains the flexibility to address challenges and opportunities as they arise.

      His work habits reflect his belief in adaptability and goal-driven effort. This approach enables him to make impactful decisions while staying aligned with the larger vision of his daily routine.

    • Peter Thiel focusing on time management

      Time Management

      His approach to time management reflects both his intellectual curiosity and the challenges of balancing a packed schedule. His tendency to engage deeply in conversations often leads to time slipping away, making it a recurring hurdle in his daily routine.

      • Struggles with time: He often mentions running out of time during the day, highlighting the challenges of balancing his various commitments.
      • Long conversations: Known for his intellectual curiosity, he enjoys in-depth discussions on a wide range of topics, which can disrupt his daily schedule.
      • Polymath tendencies: His diverse interests and engagements contribute to his flexible yet occasionally unstructured approach to time management.
      • Challenges with structure: While his routine emphasizes focus and goals, his love for meaningful conversations can sometimes interfere with maintaining a consistent schedule.

      Peter Thiel’s time management challenges reflect the complexity of juggling intellectual pursuits and professional goals. Despite this, his ability to engage deeply with ideas is a defining aspect of his daily habits.

    • Closeup of supplement pills

      Supplements To Help With Focus

      Maintaining focus throughout the day is essential for productivity and cognitive performance. While Peter Thiel doesn’t use specific supplements for focus, here are some well-researched options that can support mental clarity and attention, complementing any daily routine.

      • Tyrosine: This amino acid supports the production of dopamine and norepinephrine, essential for focus, attention, and overall brain function.
      • Brain Drive: A combination of B vitamins, acetyl-L-carnitine, bacopa monnieri, and tyrosine, this supplement aids neurotransmitter production, brain health, and mental performance while also supporting adrenal health.
      • Alpha GPC: A highly absorbable form of choline that boosts acetylcholine production, enhancing memory, attention, and communication between neurons.
      • Magnesium L-Threonate: This form of magnesium effectively crosses the blood-brain barrier, promoting synaptic density and plasticity, which aids in cognitive function and supports calm, focused mental states.
      • L-Theanine: Found in tea, this amino acid promotes a relaxed yet alert state by increasing alpha brainwaves and regulating mood-related neurotransmitters like GABA and serotonin.

      Including these supplements in your routine can be a thoughtful way to support focus and cognitive health, complementing a structured daily schedule or workout plan. These options align with the goal of optimizing brain performance and maintaining mental clarity.

    • Peter Thiel reading his favorite book

      Reading

      His aim of lifelong learning is reflected in his daily reading habits. By dedicating time to books and articles, he continuously sharpens his understanding of the world.

      • Daily goal of learning: He strives to learn something new every day, making reading an integral part of his schedule.
      • Expanding his worldview: He spends significant time immersing himself in books and articles that challenge his thinking and offer fresh insights.
      • Wide-ranging interests: From philosophy to technology, his reading material spans various subjects, aligning with his curiosity and intellectual pursuits.
      • Focus on growth: Reading supports his goal of personal and professional development, reinforcing the value of knowledge in his daily habits.

      Peter Thiel’s reading routine demonstrates his belief in the power of knowledge as a tool for growth and decision-making. This habit is a vital part of his daily schedule, enabling him to stay informed and continuously evolve his perspective.

    • Peter Thiel recommending his favorite books

      Peter Thiel Book Recommendations

      Peter Thiel’s reading list reflects his intellectual curiosity and his drive to gain insights into business, philosophy, and human behavior. His book recommendations provide a glimpse into the ideas and themes that have influenced his thinking and approach to life.

      • The Hard Thing About Hard Things: A practical guide by Ben Horowitz to tackling challenges in entrepreneurship, this book resonates with Thiel’s approach to solving problems in business.
      • Atlas Shrugged: A philosophical novel by Ayn Rand that explores individualism and innovation, themes closely aligned with Thiel’s worldview.
      • The Black Swan: This book by Nassim Nicholas Taleb delves into the impact of rare and unpredictable events, aligning with Thiel’s interest in understanding uncertainty and risk.
      • The Sovereign Individual: A forward-looking analysis of technology’s impact on society by James Dale Davidson and Lord William Rees-Mogg, reflecting Thiel’s fascination with the future.
      • The Master and Margarita: A literary classic by Mikhail Bulgakov that combines philosophy, satire, and imagination, showcasing Thiel’s appreciation for complex narratives.
      • The Diamond Age: A science fiction novel by Neal Stephenson exploring the intersection of technology and society, mirroring Thiel’s interest in technological advancements.
      • The Right Stuff: A non-fiction account of early space exploration by Tom Wolfe, capturing the spirit of ambition and pushing boundaries that aligns with Thiel’s mindset.

      Peter Thiel’s book recommendations offer valuable insights into the ideas that inspire his thinking. These works serve as a foundation for his daily routine, helping him explore new concepts and maintain his commitment to intellectual growth.

    • Peter Thiel playing chess

      Chess

      Chess has been a notable part of Peter Thiel’s daily schedule, reflecting his strategic mindset and love for intellectual challenges. Although he attempted to reduce the time spent playing, the game remained a consistent part of his daily habits for a significant period.

      • Daily chess sessions: He used to play online chess for 1 to 1.5 hours each day, making it a regular feature of his daily schedule.
      • Efforts to quit: Despite enjoying the game, he tried to stop by deleting the application from his computer multiple times, only to return to it.
      • Always plays E4: His go-to opening move highlights his approach to the game, setting the tone for each match with an offensive strategy.

      Chess served as both a mental exercise and a way to relax within Peter Thiel’s daily routine. His passion for the game underscores his commitment to activities that stimulate the mind and align with his focus on strategic thinking.

    • Peter Thiel at a business dinner

      Business Dinner

      Business dinners are a frequent part of Peter Thiel’s routine, reflecting his flexible approach to evening engagements. While he often works late, these dinners provide an opportunity to connect with clients or colleagues in a relaxed yet productive setting.

      • Frequent engagements: He attends business dinners several times a week, making them an essential part of his schedule.
      • No set plan: He avoids scheduling evening events in advance, preferring a more spontaneous approach to his interactions.
      • Collaborative discussions: These dinners often serve as a platform for meaningful conversations about deals, investments, and other business matters.
      • Blending work and connection: Business dinners help him maintain relationships while addressing professional goals, seamlessly integrating them into his daily habits.

      His business dinner routine highlights his adaptability and his ability to balance work with personal interactions. These dinners are a valuable part of his daily schedule, offering both networking opportunities and a change of pace from the day’s activities.

    • Peter Thiel starting his sleep routine

      12:00 am

      Sleep

      Sleep plays a vital role in maintaining energy and focus, and Peter Thiel ensures he gets adequate rest each night. While his schedule often extends into the evening, he prioritizes a consistent sleep cycle to support his productivity and overall well-being.

      • Six to seven hours of rest: He typically sleeps for six to seven hours each night, striking a balance between rest and his demanding schedule.
      • In bed by midnight: He follows a simple habit of going to bed around midnight and has no trouble falling asleep.
      • Staying refreshed: Quality sleep is a key component of his daily routine, enabling him to perform at his best during the day.
      • Support for better sleep: For those looking to enhance their own sleep patterns, a top-class sleep supplement stack can be a helpful addition. Designed to promote relaxation and improve sleep quality, it complements efforts to maintain a healthy sleep cycle.

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Rhonda Patrick’s Supplement List

Her Favorites for Nutrition and Energy

Dr. Rhonda Patrick, a renowned health and wellness advocate, is known for her thoughtful approach to nutrition and supplementation. Her supplement list focuses on supporting overall health, brain function, and longevity. In this article, we’ll provide an overview of the Rhonda Patrick supplement list, including her recommendations for omega-3s, vitamin D, magnesium, and more, to give you insight into her daily health routine.

Optimized For:

  • Health
  • Nutrition
  • Supplements
  • Wellness
  • Published: February 9, 2025
  • Last Updated: February 9, 2025
    • Rhonda Patrick consuming her morning supplements

      Morning Supplements

      Rhonda Patrick, a leading voice in health and wellness, has thoughtfully curated her morning supplement routine to address general health, cognitive performance, and inflammation management. Her supplement choices reflect a science-backed approach to filling potential nutritional gaps and optimizing her well-being. Below is a detailed breakdown of the Rhonda Patrick supplement list, highlighting why she includes each product in her daily regimen.

      • Multivitamin: Rhonda takes one multivitamin pill daily to improve her daily routine. While her diet aims to provide most of her micronutrients, a multivitamin ensures she meets her nutritional needs to prevent deficiencies.
      • Omega-3 Supplement: Rhonda has been taking fish oil supplements for over nine years, consuming over 2 grams of omega-3s daily. She emphasizes its role in supporting brain health, reducing inflammation, and improving emotional well-being and cognitive function.
      • Vitamin D & Vitamin K2: For optimal Vitamin D levels, Rhonda takes supplements, which provides 100 mcg of K2 MK-7 and 4,000 IU of Vitamin D. She maintains her levels within the recommended range of 40–60 ng/ml, highlighting its wide-ranging benefits.
      • Lutein & Zeaxanthin: Rhonda Patrick includes Pure Encapsulations Lutein & Zeaxanthin in her routine, delivering 10 mg of lutein and 2 mg of zeaxanthin daily. These carotenoids are essential for maintaining healthy vision, particularly protecting the eyes from blue light exposure and oxidative stress. She notes that these nutrients are vital for preserving macular health, especially in a world where screen time is inevitable.
      • Ubiquinol (CoQ10): She supplements with Pure Encapsulations Ubiquinol-QH (100 mg) to support mitochondrial health and energy production. Ubiquinol is a more bioavailable form of CoQ10, a compound naturally produced in the body but often declines with age. She emphasizes its importance for cardiovascular health and as a potent antioxidant to combat free radicals.
      • Sulforaphane: She prioritizes sulforaphane intake for its well-documented anti-inflammatory and detoxification benefits. While she used to grow broccoli sprouts at home, she now opts for BROQ Tablets and moringa powder for convenience. Sulforaphane has been linked to improved brain health, liver function, and protection against oxidative damage, making it a staple in her routine.
      • PQQ (Pyrroloquinoline Quinone): She takes PQQ capsules (20 mg daily) to support mitochondrial health, which she considers fundamental for energy and longevity. PQQ can activate genes involved in mitochondrial biogenesis, reducing inflammation and oxidative stress. Rhonda values its role in improving energy levels and overall vitality.
      • Berberine: She includes Berberine (1,000 mg) into her routine for its diverse health benefits, including reduced inflammation and enhanced cardiovascular health. She also highlights its potential to lower cholesterol levels and support blood sugar management. Berberine’s anti-inflammatory properties extend to cognitive health, with studies showing improved outcomes in brain function and stroke recovery.
      • Acetyl-L-Carnitine: Taking Pure Encapsulations Acetyl-L-Carnitine (500 mg) helps her maintain optimal brain and cellular health. This amino acid derivative is known for its role in enhancing memory, focus, and energy production by facilitating the transport of fatty acids into mitochondria. She appreciates its ability to support cognitive function and physical performance.
      • Alpha-Lipoic Acid & Vitamin C: She includes Pure Encapsulations ALA-Vitamin C and Ester C-Curcumin in her routine for their strong antioxidant properties. Alpha-lipoic acid helps combat oxidative stress at the cellular level, while Vitamin C boosts immune health and skin regeneration. Together, they provide a powerful defense against aging and inflammation.
      • Probiotics: Although she no longer takes VSL#3 daily, she includes it occasionally for gut health maintenance. Each serving contains 450 billion probiotic cells, supporting a healthy gut microbiome and improving digestive function. She often adds it to yogurt or cereals, combining it with fiber-rich foods for a synergistic effect.

      Rhonda Patrick’s supplement routine demonstrates a balanced, evidence-based approach to supporting overall health. Her careful selection of supplements highlights the importance of addressing individual needs, including brain function, inflammation, and nutrient deficiencies. Her routine serves as a guide for those looking to optimize their health through well-informed choices.

    • Rhonda Patrick with her breastfeeding supplements

      Breastfeeding Supplements

      During breastfeeding, Rhonda Patrick prioritized her nutrition to support both her own health and her baby’s development. By carefully selecting supplements, she aimed to address specific nutritional demands of breastfeeding while ensuring her baby received essential nutrients.

      • Multivitamin: She used Thorne Basic Prenatal, taking three capsules daily. This prenatal multivitamin contains methylated folate (5-MTHF), suitable for individuals with MTHFR mutations, and iron bisglycinate, a stomach-friendly form of iron. It avoids additives like stearates and colorants, making it a cleaner option compared to mainstream prenatal supplements.
      • Omega-3: To meet the increased demands of breastfeeding, She increased her Omega-3 intake to 3 grams daily. Omega-3s, particularly DHA, play a critical role in supporting the baby’s brain and eye development while reducing inflammation for the mother.
      • Probiotics: She included Visbiome Probiotic (one sachet daily) starting in her third trimester and continued through breastfeeding. These probiotics supported her gut health and potentially benefited her baby by promoting a healthy microbiome.
      • Vitamin D: She took Vitamin D supplements, with a total intake of 6,000 IU daily. Breast milk typically contains limited vitamin D, so she supplemented to ensure her baby received sufficient amounts. She also gave her baby Carlson Baby’s Super Daily D3, a gentler option tailored for infants.
      • PQQ (Pyrroloquinoline Quinone): She took Life Extension PQQ (20 mg daily) to support mitochondrial health and reduce oxidative stress, a concern for new mothers managing increased energy demands.
      • Vitamin K2: She included NOW K-2 MK7 in her routine, taking approximately three capsules weekly. Vitamin K2 helps support bone and cardiovascular health for both the mother and baby.
      • Iron Supplementation: Due to iron deficiency during her third trimester, she supplemented with Thorne Iron Bisglycinate, a non-constipating and gentle form of iron. This addressed the heightened iron needs of pregnancy and breastfeeding.
      • Wild Alaskan Salmon Roe: To boost her omega-3 intake, she consumed Wild Alaskan Salmon Roe daily. She sourced it from Vital Choice, known for shipping high-quality roe frozen in dry ice. This food provided bioavailable omega-3s and other critical nutrients, aligning with her focus on nutrient-dense foods.

      Rhonda Patrick’s breastfeeding supplement routine demonstrates a thoughtful approach to meeting her and her baby’s nutritional needs. She ensured optimal health during this demanding phase by combining carefully chosen products.

    • Rhonda Patrick using toddler care supplements

      Toddler Care Supplements

      Rhonda Patrick takes a thoughtful approach to her children’s nutrition, ensuring they receive essential nutrients during their crucial developmental years. By choosing supplements that balance efficacy with child-friendly formats, she aims to support her toddler’s growth and immune health.

      • Multivitamin: She gives her toddler Pure Encapsulations PureNutrients Gummy, a multivitamin sweetened primarily with xylitol and containing just 2 grams of sugar per serving. It provides a comprehensive array of micronutrients, covering nutritional gaps that may arise from diet. She also recommends Nordic Naturals Zero Sugar Kid’s Multi Gummies as an alternative for younger children. Rhonda ensures to brush her toddler’s teeth shortly after giving the gummies to maintain oral health.
      • Omega-3 Fish Oil: Rhonda includes omega-3 fatty acids in her toddler’s diet using the same fish oil she takes (N-PURE3), breaking open the capsules and mixing them into food. On days when her toddler is picky, she uses PureNutrients EPA/DHA Gummies, which are lemon-flavored, zero-sugar gummies sweetened with xylitol. Omega-3 fatty acids are critical for brain development, making this a key part of her child’s routine.
      • Vitamin D3: Rhonda considers the vitamin D content in the PureEncapsulations multivitamin sufficient for her toddler, supplemented by San Diego’s abundant sunlight. Previously, she topped up her toddler’s intake with Nordic Naturals D3 Gummies, which provide 1,000 IU per dose and are also free from added sugar. Adequate vitamin D supports strong bones and a healthy immune system.
      • Vitamin C: To strengthen her toddler’s immune system, Rhonda uses Swanson Vitamin C Chewables. She breaks the hard tablets into fourths to make them easier for her child to consume. Rhonda highlights that research shows vitamin C supplementation can be especially effective in reducing the duration and severity of colds in children, adding an extra layer of protection.

      Rhonda Patrick’s approach to toddler care supplements focuses on practical, high-quality solutions to support her children’s growth and immunity.

    • Evening supplement products as part of the Rhonda Patrick supplement list

      Evening Supplements

      Rhonda Patrick’s evening supplement routine is designed to support restful sleep, brain health, and overall recovery from the day’s demands. Her carefully selected supplements from the Rhonda Patrick supplement list help optimize her nightly rejuvenation, ensuring she wakes up feeling refreshed and ready for the next day.

      • Magnesi-Om: Rhonda uses Magnesi-Om in berry flavor before bed. This blend combines magnesium gluconate, magnesium acetyl taurinate, and magnesium citrate with L-theanine to promote relaxation and reduce stress. Sweetened with monk fruit, it’s available in lemon and unflavored options for those with different preferences. Magnesium plays a vital role in improving sleep quality and calming the nervous system, making it a staple in her routine.
      • Magnesium Glycinate: Rhonda also includes an additional 120 mg of Magnesium Glycinate in her evening routine. This highly absorbable form of magnesium helps relax muscles, reduce stress, and improve overall sleep quality. It’s another way she ensures her magnesium intake is adequate for optimal health.
      • Melatonin: Rhonda takes 10 mg of melatonin nightly. Melatonin supports the body’s natural sleep-wake cycle, especially as production decreases with age. Rhonda highlights its role in preventing night terrors and achieving deeper, uninterrupted sleep.
      • Fish Oil: Adding another 3 grams of fish oil with higher DHA content to her evening supplements ensures optimal support for brain function and anti-inflammatory benefits. Rhonda emphasizes the importance of omega-3s in maintaining cognitive health, particularly as part of her evening wind-down.
      • Nootropic Drink: Rhonda crafts a calming, caffeine-free nootropic drink in the evening with:
        • Lion’s Mane Mushroom: She prefers Laird’s Performance Mushrooms blend for its cognitive-enhancing properties.
        • Cocoavia Cocoa Powder: Adds a sachet for a rich, brain-boosting flavor.
        • Coconut Powder & MCT Powder: Provides a balanced source of healthy fats.
        • Stevia & Cinnamon Powder: For natural sweetness and added flavor.
        • Water: Blended into a smooth drink.This drink, which Rhonda calls “brain dynamite,” enhances her mental clarity and keeps her energized for evening activities without the stimulating effects of caffeine.

      Rhonda Patrick’s evening supplement routine prioritizes relaxation, brain health, and restorative sleep. From magnesium blends to omega-3s, her choices serve as a guide for anyone looking to optimize their evening health routine.

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David Goggins’ Supplement Routine

How He Supports His Tough Workouts

David Goggins is known for his intense mental and physical endurance, pushing himself beyond limits most people wouldn’t attempt. To support his training and recovery, many wonder if he follows a supplement routine. In this article, we’ll take a look at the David Goggins supplement list, what he takes to fuel his body, and how supplements fit into his demanding lifestyle.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplements
  • Published: February 7, 2025
  • Last Updated: February 7, 2025
    • Multivitamins as part of the David Goggins supplement list

      Multivitamin

      To keep up with his intense training and demanding lifestyle, David Goggins includes a multivitamin in his daily routine. While his diet is packed with nutrient-dense foods, a high-quality multivitamin helps fill any gaps, ensuring his body gets all the essential vitamins and minerals needed for peak performance. This supplement supports his energy levels, immune function, and overall health, helping him maintain endurance and resilience.

      • Comprehensive nutrient support: A well-balanced blend of vitamins, minerals, and phytonutrients that contribute to overall wellness.
      • Supports energy production: Helps the body convert food into usable energy, which is essential for high-performance training.
      • Boosts immune function: Strengthens the immune system with key nutrients like vitamins C, D, and zinc.
      • Fills dietary gaps: Even with a nutrient-rich diet, a multivitamin ensures no essential nutrients are missed.

      David Goggins’ supplement routine is built around efficiency, and a multivitamin is a simple way to stay on top of daily nutrition. While food remains his primary source of nutrients, this supplement adds an extra layer of support, making sure he has everything needed to keep pushing limits.

    • David Goggins drinking a protein shake

      Protein Supplements

      David Goggins pushes his body to the limit, and protein plays a key role in helping him recover and stay strong. To meet his daily protein needs, he often turns to protein shakes, ensuring his muscles get the nutrients they need after intense training sessions. A high-quality protein supplement is an easy and effective way to support muscle repair, maintain lean mass, and stay fueled throughout the day.

      • Supports muscle recovery: Provides essential amino acids that help repair and rebuild muscle after workouts.
      • Boosts daily protein intake: Helps meet protein requirements, especially when training at a high level.
      • Free from additives and artificial ingredients: No gums, stabilizers, or refined sugars—just clean, high-quality protein.
      • Plant Protein Powder as an alternative: It’s a great option for those looking for a plant-based source of protein. With 20g of protein per serving, it combines pea and rice proteins to provide a complete amino acid profile.
      • Grass-Fed Whey Protein Isolate as an alternative: Ideal for those who prefer a dairy-based option. It delivers 20g of grass-fed protein per serving, is cold-processed to preserve nutrients, and includes ProHydrolase for better digestion and absorption.

      Protein is a core part of the David Goggins’ supplement list, helping him stay at peak performance. Whether choosing plant protein powder or grass-fed whey protein isolate, both options provide a clean and effective way to support recovery, build strength, and fuel intense training sessions.

    • David Goggins with his workout drink, containing essential amino acids

      Essential Amino Acids (EAAs)

      David Goggins puts his body through intense workouts, and essential amino acids (EAAs) play a key role in helping him stay strong and recover faster. To support endurance and muscle repair, he adds EAAs to his water during training. These amino acids are vital for protein synthesis, helping maintain muscle mass and reducing fatigue. He also includes BCAAs (branched-chain amino acids) to further aid recovery and minimize muscle breakdown during high-intensity exercise.

      • Supports muscle recovery: Provides the essential building blocks needed to repair and maintain muscle tissue.
      • Reduces exercise fatigue: Helps delay muscle exhaustion, allowing for longer and more effective workouts.
      • Optimizes protein synthesis: Aids in the body’s ability to repair and build new muscle.
      • Regulates metabolic processes: Plays a role in energy production, hormone balance, and neurotransmitter function.
      • Vital Amino Acids as an alternative: A comprehensive option containing 13 amino acids, including all 9 essential amino acids, to support muscle function and overall health.

      Amino acids are a key part of David Goggins’ supplement list, helping him stay at peak performance. Whether adding EAAs to a workout drink or choosing a complete formula like Vital Amino Acids, these supplements provide the necessary support for muscle recovery, endurance, and overall physical resilience.

    • David Goggins with Omega-3 supplements

      Fish Oil (Omega-3 Fatty Acids)

      David Goggins takes fish oil supplements to support his heart, brain, and recovery. The omega-3 fatty acids found in fish oil play a key role in reducing inflammation, helping him stay active despite the physical toll of his training. By ensuring his body gets enough EPA and DHA, he promotes cardiovascular health, maintains joint mobility, and supports cognitive function.

      • Supports heart health: Helps maintain healthy cholesterol levels and promotes optimal circulation.
      • Enhances brain function: DHA plays a key role in memory, focus, and overall cognitive performance.
      • Aids in muscle and joint recovery: Helps reduce inflammation, easing post-workout soreness and improving mobility.
      • Reduces exercise-induced inflammation: EPA and DHA work together to speed up recovery and minimize muscle discomfort.
      • Omega-3 supplements as an alternative: If you’re looking for an option other than fish oil, Omega-3 supplements provide the same benefits for heart, brain, and muscle health.

      Whether through fish oil supplements or omega-3 alternatives, adding these essential fatty acids to your diet can support long-term health and recovery.

    • David Goggins with creatine powder

      Creatine

      Endurance and strength are non-negotiable for David Goggins, and creatine plays a role in helping him maintain both. This compound, made from three amino acids, is naturally stored in muscles and the brain, acting as a quick energy source during high-intensity exercise. While most people associate creatine with muscle growth, it also supports cognitive function, making it a valuable addition to his supplement stack.

      • Improves muscular endurance and recovery: Helps muscles handle more stress and bounce back faster after tough workouts.
      • Supports optimal muscle function: Supplies the body with essential nutrients for better performance.
      • Increases strength and power: Enhances short-burst energy production, allowing for more explosive movements.
      • Boosts energy levels: Helps generate ATP, the body’s primary energy source, reducing fatigue and improving workout output.

      For someone like David Goggins, every bit of energy and strength counts. Creatine helps him train harder, recover faster, and stay sharp both physically and mentally. Whether you’re an athlete or just want to improve performance, this supplement can help push your limits.

    • David Goggins with Vitamin D tablets

      Vitamin D

      David Goggins spends countless hours training outdoors, but even with sun exposure, he ensures his Vitamin D levels remain optimal through supplementation. This essential nutrient plays a key role in keeping bones strong, supporting muscle function, and regulating the immune system. Since it’s difficult to get enough vitamin D through food alone, supplementation helps maintain consistent levels, especially for those with limited sun exposure.

      • Supports bone health: Helps the body absorb calcium and phosphorus, keeping bones dense and reducing the risk of fractures.
      • Enhances muscle function: Aids in muscle contraction, coordination, and overall strength, benefiting both performance and recovery.
      • Regulates inflammation: Helps control the body’s inflammatory response, reducing the risk of long-term damage to tissues.

      Vitamin D is an essential part of David Goggins’ supplement routine, helping him maintain strong bones, support muscle recovery, and keep his immune system in check. Whether from sun exposure, diet, or Vitamin D supplementation supplementation, keeping this nutrient at healthy levels is key for overall performance and long-term health.

    • David Goggins with magnesium supplement pills

      Magnesium

      David Goggins puts his body through extreme physical challenges, making magnesium a key part of his supplementation. This essential mineral is involved in energy production, muscle function, and nervous system regulation. Since intense training can deplete magnesium levels, supplementing helps maintain endurance, reduce muscle cramps, and promote recovery.

      • Supports muscle and nerve function: Helps with muscle contractions, relaxation, and proper nerve signaling.
      • Boosts energy production: Plays a role in ATP synthesis, ensuring the body has enough fuel for peak performance.
      • Improves sleep and relaxation: Helps calm the nervous system, promoting deeper, more restorative sleep.
      • Reduces soreness and speeds up recovery: Aids in muscle relaxation and helps alleviate post-workout stiffness.
      • For cognitive support: Magnesium L-Threonate is an advanced form that crosses the blood-brain barrier, helping improve memory, focus, and brain function.
      • For muscle recovery and energy: Magnesium Malate supports protein synthesis, muscle relaxation, and sustained energy levels, making it a great option for active individuals.

      Choosing the right form—Magnesium L-Threonate for brain health or Magnesium Malate for muscle function—can help support both mental and physical endurance.

    • David Goggins with beetroot powder

      Nitric Oxide Boosters

      David Goggins pushes his endurance to the limit, and nitric oxide boosters help him sustain high performance by improving blood flow and oxygen delivery. To maximize these benefits, he often relies on beetroot powder, a natural source of nitrates known for its positive effects on stamina and cardiovascular health.

      • Enhances blood flow: Increases nitric oxide production, leading to better circulation and oxygen delivery to muscles.
      • Supports endurance and stamina: Helps sustain high-intensity efforts by reducing muscle fatigue.
      • Improves oxygen efficiency: Allows muscles to work harder for longer without tiring as quickly.
      • Aids in muscle recovery: Promotes better nutrient transport, helping muscles recover faster after workouts.
      • Beetroot powder as a natural choice: A rich source of nitrates that supports nitric oxide production for better cardiovascular function and athletic performance.

    • David Goggins using ashwagandha for his supplement routine

      Ashwagandha

      David Goggins pushes himself to extremes, both physically and mentally, making stress management a key part of his routine. To support his body’s ability to handle high levels of physical and emotional strain, he includes ashwagandha, an adaptogenic herb known for its calming effects. Unlike stimulants or sedatives, ashwagandha helps balance stress hormones without causing drowsiness, allowing him to stay sharp and focused.

      • Helps the body manage stress: Supports adrenal function and reduces cortisol levels, improving resilience to physical and mental pressure.
      • Promotes cognitive performance: Enhances alertness, focus, and mental clarity without overstimulating the nervous system.
      • Supports relaxation without sedation: Encourages a calmer state of mind while maintaining energy and motivation.

      For someone who thrives on pushing past limits, David Goggins’ supplement routine includes ashwagandha to help maintain focus, endurance, and mental toughness.

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Mark Wahlberg’s Daily Schedule

The Secret Routine of a Hollywood Superstar

Mark Wahlberg, a renowned actor and executive producer, is well-known for his roles in blockbuster films and his commitment to fitness. Beyond his Hollywood success, Wahlberg follows a disciplined schedule that supports his demanding career and personal goals. His daily routine is a blend of rigorous workouts, strict dietary plans, and dedicated family time, providing a glimpse into how he maintains his health and career. This article offers a look into Mark Wahlberg’s daily routine, including his approach to work, fitness, and family life.

Optimized For:

  • Dopamine
  • Energy
  • Wellness
  • Workout
  • Published: January 6, 2025
  • Last Updated: January 22, 2025
    • Mark Wahlberg waking up in his bed to kickstart his morning routine

      3:30-4:00 a.m.

      Wake-up

      His day begins while most of the world is still asleep. Known for his incredible discipline, Mark has adjusted his early morning wake-up call to ensure he gets sufficient rest while still maximizing his day.

      • Earlier Wakeup Times: While not as early as 2:30-3:00 am anymore, Mark chooses a slightly later time to wake up, ensuring he gets enough rest.
      • Consistency in Routine: Maintaining a regular wake-up time helps set the tone for the day, allowing for a smoother start.
      • Foundation for the Day: This early rise sets the stage for a day filled with intense workouts, focused work sessions, and quality time with family.
    • Mark Wahlberg starting his morning routine by drinking water

      4:00 a.m.

      Mark Wahlberg’s Supplements

      Following his early wakeup, he begins his day with specific hydration and supplement practices designed to optimize his health and fitness goals.

      • AquaHydrate: The first step in his morning routine is to drink AquaHydrate, ensuring his body starts the day fully hydrated.
      • Supplements: He takes a carefully selected mix of Performance Inspired supplements, including turmeric to reduce inflammation, along with multivitamins for overall health support.
      • Boost of Energy: A triple espresso gives him the necessary energy boost to tackle his morning workout.

      His attention to hydration and supplements is a key component of his daily routine, reflecting his commitment to his health and high performance.

      “I’ve always been adamant about being natural, no matter what I was doing—training, putting on weight, losing weight. So the supplements I take are an all-natural product—nothing that can give you a bad reaction.”
      Mark Wahlberg

    • Performance Inspired Supplements

      Performance Inspired Supplements designed to support your fitness goals, health, and overall well-being. Each product is tailored to meet the needs of active individuals looking for natural and effective supplementation.

      • CREATINE CHEWS: Enhance muscle strength and recovery with these convenient, on-the-go chewable tablets.
      • COLLAGEN POWDER: Support skin hydration, joint health, and bone strength with this easily dissolvable powder.
      • COLLAGEN PLUS BIOTIN GUMMIES: Strengthen hair, skin, and nails while enjoying the added benefits of biotin in a tasty gummy.
      • BCAA WITH ENERGY: Boost your workout with essential amino acids for muscle recovery and an extra energy kick.
      • PROTEIN BAR: Also known as the Inspired Bar, this protein bar offers 20-25g of protein. It has excellent taste and can help you complete your protein-intake goals.
      • F45 CHALLENGE PERFORMANCE BUNDLE (WITH WHEY PROTEIN): Elevate your workout results with a comprehensive performance bundle designed for the F45 Challenge.
      • F45 CHALLENGE RECOVERY BUNDLE (WITH WHEY PROTEIN): Accelerate recovery and reduce soreness post-workout with this targeted recovery bundle.
      • HAIR, SKIN & NAILS GUMMIES: Promote beauty from within with nutrient-rich gummies for healthier hair, skin, and nails.
      • VITAMIN D3 GUMMIES: Support your immune system and bone health with Vitamin D3 packed in a delicious gummy form.
    • Mark Wahlberg starting the Cold Plunge

      Cold Plunge

      Adding a cold plunge into his morning routine, he takes his fitness and recovery to the next level. After hydrating and taking his supplements, he engages in a cold plunge session for a refreshing start to the Mark Wahlberg daily routine.

      • Home Setup: At home, he utilizes his ice bath setup for five to six minutes.

      If you’re looking to get a top-of-the-line cold plunge set up at your home, consider opting for a portable ice bath.

      • Adapting on the Go: When traveling and staying in hotels, he adapts by using a bathtub for his cold plunge, ensuring he maintains this routine regardless of his location.
      • Routine Benefits: This cold immersion aids in recovery, reduces inflammation, and boosts his mental sharpness, preparing him for the physical demands of his workouts.

      Interested in the benefits of the Cold Plunge? Visit Cold Plunge Routine for details on how to get started and make it part of your daily routine.

      “A friend of mine that I’m working with to try to live longer and be healthier told me that the best way to start the day is to get into cold water, no matter where I’m at.”
      Mark Wahlberg

    • Mark Wahlberg focusing on early morning prayer

      4:45 AM

      Early Morning Prayer

      He integrates spirituality into his rigorous daily schedule through an  early morning prayer session. Following his cold water immersion session, he uses this time for prayer.

      • Dedicated Time: He commits to a 30-minute prayer session, starting his daily schedule with gratitude and mindfulness.
      • Spiritual Foundation: This time is essential for Wahlberg, providing him with mental clarity for the day ahead.
      • Personal Reflection: During this session, Mark reflects on his goals, seeks guidance, and expresses gratitude, setting a positive and reflective tone for his day.
      • Mindful Start: While Mark Wahlberg’s morning routine centers around prayer, others might find the Yoga Wake Up or Headspace app to be a great alternative. These apps provides guided wake-up routines and meditations, allowing for a calm and focused start to the day, tailored for those seeking a mindful beginning.

      The Mark Wahlberg routine is not just about physical preparation but also spiritual nourishment. His dedication to early morning prayer highlights the importance of balance between body and spirit in achieving overall wellness.

      For those who want to enhance their morning routine with mindfulness practices, check out our article on The Daily Meditation Routine.

    • Mark Wahlberg focusing on his daily workout routine

      5:00-6:35 AM

      Mark Wahlberg Workout Routine

      He approaches his fitness with a well-planned routine designed to maximize results while prioritizing health and recovery. Right after a moment of spiritual grounding through prayer, he dives into a workout session.

      • Pre-Workout Preparation: Kicks off with a pre-workout shake containing protein powder to fuel the intense session ahead.
      • Smart Training Approach: Focuses on balanced training involving both upper and lower body exercises, following a planned schedule of training for three days, taking a day off, then training for two days followed by another day of rest.
      • Innovative Equipment: Incorporates BStrong blood flow restriction bands to enhance muscle growth and strength without using extremely heavy weights.
      • Supplement Support: Consumes Creatine, Branch Chain Amino Acids (BCAAs), and multivitamins during his workout to support muscle recovery and overall health.
      • Engaging Workout Atmosphere: Begins his workouts tuned into ESPN’s SportsCenter for an update on sports news, then switches to music to keep the energy up while tackling the challenging VersaClimber. Wahlberg progressively increases his time on this tough machine, aiming to add 30 seconds each day, reaching up to 27 minutes of intense cardio.
      • Rest and Recovery: Places a strong emphasis on the importance of rest days and recovery periods, understanding that they are as critical to his fitness goals as the workouts themselves.

      “My workouts start with RAMP, which stands for a range of motion, activation, and movement prep—things like Spiderman stretch and hip bridges, plus foam rolling.”
      Mark Wahlberg

    • Mark Wahlberg focusing on BFR training

      The Benefits of Blood Flow Restriction (BFR) Training

      Blood Flow Restriction (BFR) training is a cutting-edge workout routine that offers a host of benefits for those looking to enhance their physical health.

      • Boosts Muscle Strength: Even with lighter weights, BFR training can significantly increase muscle strength by forcing muscles to work harder than usual.
      • Minimizes Injury Risk: Using lighter weights decreases the risk of injury, making BFR training a safer alternative to traditional heavy lifting.
      • Enhances Muscular Endurance: Regular BFR training sessions with restriction bands improve muscular endurance, enabling you to perform better and longer in physical activities.
      • Efficient Workouts: Achieve muscle fatigue faster with BFR training, leading to more efficient and shorter workout sessions.
      • Helpful in Rehabilitation: Its low-impact nature makes BFR training ideal for rehabilitation, helping in quicker recovery without additional strain.
    • Mark Wahlberg starting his breakfast routine

      8:00 a.m.

      Post Workout Snack

      Mark’s post-workout meal is a comprehensive mix of proteins, healthy fats, and carbohydrates, aimed at maximizing recovery.

      • Eggs: Consumes five eggs, combining two hard-boiled and three scrambled, to provide a high-quality protein source that aids in muscle repair.
      • Pork Chops: Adds pork chops seasoned with just a touch of salt and pepper, offering another lean protein that contributes to muscle building and recovery.
      • Wild Smoked Salmon: Incorporates wild smoked salmon into his meal, which supports heart health and reduces inflammation.
      • Greek Yogurt and Berries: Chooses Greek yogurt mixed with berries for a delicious source of calcium, protein, and antioxidants, along with a dose of natural sugars for energy replenishment.
      • Moringa Green Juice: Completes his meal with moringa green juice, packed with vitamins, minerals, and antioxidants to boost overall health and wellness.
    • Mark Wahlberg taking a shower after his workout

      8:30 a.m.

      Shower Time

      After his workout and a nourishing post-workout meal, he transitions into the next phase of his morning routine, which is shower time. This isn’t just a step towards cleanliness but a crucial part of his recovery process.

      • Refreshing Shower: Takes a shower after his post-workout meal, using this time not only to clean but to refresh his body.
      • Hygiene Routine: Integrates a comprehensive hygiene routine to ensure he is thoroughly clean and ready to tackle the rest of his day with confidence.
    • Mark Wahlberg playing golf in the morning

      9:00 a.m.

      Golf

      Mark’s engagement with golf is a significant part of his daily routine, offering him a blend of leisure, physical activity, and social interaction.

      • Personal Golf Setup: At home, he enjoys a custom-designed golf setup by Back Nine Greens, featuring a range of greens, deep bunkers, and chipping areas, perfect for honing his skills in a private setting.
      • Exclusive Play Area: His backyard course is a golfer’s paradise, complete with challenging layouts and exclusive tees reserved for close friends.
      • Local Course Play: He also frequents the Riviera Country Club in Pacific Palisades, appreciating its proximity and the resort-like amenities it offers, making his golfing experience enjoyable and convenient.
      • Efficient Rounds: Known for completing 18 holes in under two hours, Wahlberg’s speed and efficiency on the golf course are unparalleled, demonstrating his exceptional skill and dedication to the sport.

      “What I will say is that golf gives me what nothing else does: freedom, air, energy. All your fears and frustrations fade away when you walk onto the golf course, right up until you hit the ball!”
      Mark Wahlberg

    • Mark Wahlberg checking his golf equipment

      Mark Wahlberg’s Golf Equipment

      His choice of golf equipment reflects his attention to quality and performance. When Mark hits the golf course, he does so with equipment that matches his commitment to excellence in the sport.

      • Travis Mathew Shirt: He opts for Travis Mathew shirts, known for their comfort and style, ensuring he looks good and feels comfortable throughout his rounds.
      • Callaway Golf Clubs: A set of Callaway Golf Clubs is his choice for the game, a brand synonymous with quality and innovation in golfing equipment. These clubs help him achieve precision and power on the course.
      • Ogio Golf Bag: To carry his clubs, he uses an Ogio golf bag, appreciated for its durability, organization, and ease of use, making sure his clubs are protected and readily accessible on the course.
    • Mark Wahlberg eating broccoli

      11:00 a.m.

      Late Breakfast

      After a morning filled with intense workouts and golf, he refuels his body with a late breakfast. This meal is a critical part of Mark Wahlberg’s daily routine, ensuring he stays energized and focused.

      • Protein-Rich Choices: Includes both chicken breast and chicken thighs, offering a high-quality protein source to support muscle repair.
      • Complex Carbohydrates: Sweet potato serves as an excellent source of complex carbohydrates, providing sustained energy throughout the day.
      • Vegetables: Broccoli is included for its fiber, vitamins, and minerals, contributing to overall health and digestion.
      • Fruit Bowl: A mix of blueberries, blackberries, raspberries, and strawberries offers antioxidants and natural sugars for energy.
      • Nuts: A handful of pistachios and almonds adds healthy fats and protein, aiding in nutritional balance.
    • Mark Wahlberg working on his laptop

      11:30 a.m.

      Work Routine

      Mark’s work schedule consists of creative and entrepreneurial efforts, ensuring his projects and businesses continue to thrive.

      • Meetings and Calls: He dedicates this time to taking meetings and work calls, efficiently managing his time to cover all necessary discussions.
      • Script Discussions: Part of his work involves discussing scripts for potential movie projects, analyzing characters, plots, and his possible involvement.
      • Business Ventures: He conducts calls related to his various businesses, including investments, partnerships, and brand deals.
    • Mark Wahlberg starting his lunch routine

      02:00 p.m.

      Lunch

      Mark effectively fuels his body for the afternoon’s activities and challenges by choosing foods that support his physical demands while satisfying his palate.

      • Salmon Sashimi: He opts for salmon sashimi, a great source of high-quality protein, which is crucial for heart health and muscle recovery.
      • Crab Salad with Cucumbers: A refreshing crab salad accompanied by crisp cucumbers provides a light yet protein-rich option.
      • Chicken Breasts: Adding a couple of pieces of chicken breast ensures he gets a substantial amount of lean protein to support muscle growth.
      • Balance and Nutrition: This combination of foods ensures a balance of essential nutrients, supporting his energy needs and contributing to his fitness goals.
    • Mark Wahlberg waiting for his kids outside their school

      03:00 p.m.

      Picking Up Kids From School

      Amidst the hustle of workouts, work commitments, and maintaining a disciplined lifestyle, he cherishes his role as a father. A significant part of the Mark Wahlberg schedule involves spending quality time with his children.

      • Prioritizing Family Time: Ensures to pick up his kids from school personally, reinforcing the importance of family amidst his busy schedule.
      • Building Memories: These moments are cherished opportunities to connect, share stories of the day, and create lasting memories with his children.

      Picking up his kids from school is more than just a task, it’s an important part of the Mark Wahlberg routine that reflects his priorities and values.

    • Mark Wahlberg returning to his work routine

      03:30 p.m.

      Back To Work

      Wahlberg’s return to work involves a focused approach to completing his daily professional tasks.

      • Finalizing Calls: He finishes off the day by taking any remaining work calls, ensuring that all communications are up to date.
      • Attending Meetings: Attends any remaining meetings, whether they’re for discussing upcoming movie projects, business ventures, or brand deals, making sure every aspect of his work gets the attention it needs.
    • Mark Wahlberg starting his dinner routine

      05:30 p.m.

      Dinner & Family Time

      The Mark Wahlberg daily routine centers around a wholesome dinner and family engagement.

      • Healthy Dinner: He enjoys a dinner of steak with sea bass and a side of vegetables, opting for a balanced meal that combines proteins with essential nutrients.
      • Clean Eating Focus: Having transitioned from less healthy eating habits, he now prioritizes clean eating in his daily routine.
      • Family Engagement: This time is sacred for Wahlberg, dedicated to being with his family, sharing stories, and enjoying each other’s company.
    • Mark Wahlberg starting his daily sleep routine

      8:00 p.m

      Sleep

      Ensuring adequate rest is a critical component of Mark Wahlberg’s daily habits.

      • Early to Bed: Aiming for at least eight hours of sleep, he goes to bed early to wake up refreshed at his target time of 3:30-4:00 am.
      • Importance of Sleep: Acknowledges the significant role that sleep plays in recovery and physical health, making it a non-negotiable part of his routine.
      • Consistent Schedule: Maintains a consistent sleep schedule to enhance sleep quality and regulate his body’s internal clock.
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Dr. Peter Attia’s Daily Schedule

The tools and tips for longevity and healthspan

Dr. Peter Attia, a respected longevity specialist, provides practical strategies for optimal health based on his expertise in areas like nutrition, exercise, sleep, emotional health, and pharmacology. His renowned podcast, The Peter Attia Drive, and bestselling book, Outlive: The Science & Art of Longevity, guide individuals towards a vibrant life. Dr. Attia uses diverse scientific domains to enhance lifespan and improve quality of life. His methodology employs techniques from nutritional biochemistry to endocrinology for delaying chronic diseases and enriching life quality. In this article, you can find tips on improving your life by following Peter Attia’s daily routine.

Optimized For:

  • Healthspan
  • Longevity
  • Performance
  • Quality of Life
  • Published: January 6, 2025
  • Last Updated: February 8, 2025
    • Peter Attia starting his daily routine by waking up

      4:00 am

      Wake-up

      “It is not uncommon for me to wake up at 4 a.m. and go to bed at 8 p.m.”

      “Now, on a weekend I might push to 9 to 5, but no more than 10 to 6…I just find that golden time from 4 to 7 am to be the most productive hours of the day.”

      Dr. Attia suggests prioritizing deep work (writing) in the morning, but he chooses to spend time with his kids instead and postpones work until later.

      Dr. Attia’s Morning Hydration

      He replenishes with Biosteel sports hydration mix, a sugar-free and caffeine-free option for rehydration.

    • Peter Attia focusing on his morning meditation routine

      Morning Meditation

      Dr. Attia on Morning Meditation

      “If I meditate for 20 minutes in a day, I’m not meditating for those 20 minutes. I’m meditating for the other 23 hours and 40 minutes.”

      “I like to get up early, and the first thing I want to do is sort of meditate so I use one of two apps very commonly 10% Happier and Waking Up”

      “I usually like to do a lesson and a meditation together. So, you listen to a lesson, which will, in many ways, get you ready to think about the day, and then do a meditation.”

      If Dr. Attia’s approach to morning meditation inspires you, consider trying the Headspace or Yoga Wake Up app for a refreshing start. With guided sessions to ease you into mindfulness, they are great tools for building a morning meditation habit!

      You can also read our Daily Meditation Routine article for more guidance.

    • Peter Attia focusing on his morning meditation routine

      Morning Supplements

      Dr. Attia on AG1

      “Longevity is predicated on five pillars, of which nutrition is an important one. The challenge is that it can be very difficult for people to get adequate and appropriate nutrition day in and day out. Therefore, having a foundational program like AG1 makes it easier to go on autopilot and get the important, essential nutrients that we want and need access to,” said Dr. Attia. “I take a scoop of AG1 every day, regardless of what else I’m eating. I just know if I’m taking AG1, I’m getting exactly, if not probably a little bit more, than what I need.”

      Dr. Attia’s Daily Supplement Regimen:

      • 1 scoop of AG1 Green Powder per day
      • 2 tablets of SlowMag (Magnesium) in the morning.
      • Curcumin Extract (Quercetin) (90-180 mg) for cognitive function
    • Dr. Peter Attia using AG1

      Dr. Attia is a big fan of AG1 by Athletic Greens

      • Trusted by Dr. Attia: AG1 by Athletic Greens is an all-in-one nutrition supplement designed to support whole-body health with a blend of 75 premium vitamins, minerals, and nutrients from whole food sources. Its easily absorbable powder ensures your body gets the daily nutrition it requires.
      • Improves gut health: Combines prebiotics, probiotics, and natural enzymes to enhance digestion and optimize nutrient absorption, promoting a healthy digestive system.
      • Strengthens immunity: Includes a potent mix of Vitamin C, zinc, and beneficial mushrooms to support your immune system’s daily resilience.
      • Enhances recovery: Contains superfoods, adaptogens, and antioxidants, making it a trusted recovery tool for top endurance athletes around the world.
      • Boosts energy levels: Powered by magnesium, it aids in maintaining consistent energy throughout the day by supporting the body’s natural energy production.
      Buy Athletic Greens ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Dr. Peter Attia drinking his morning coffee

      Morning Caffeine

      Dr. Attia on his “Morning Coffee Ritual”

      “My Favourite French Press Recipe

      “Making a really good French Press is something I like to do”

      Dr. Attia enjoys making a high-quality French press coffee for his wife.

    • Dr. Peter Attia having his breakfast

      Breakfast

      • Eats 8 eggs, including 4 whole eggs and 4 egg whites, with toast and butter.
      • Dr. Peter Attia recommends Magic Spoon, Cereal with high protein and 0g sugar – Keto friendly.

      Dr. Attia on Magic Spoon

      “Did some heavy-duty cereal testing today. I’m looking at a new company’s cereal product “Magic Spoon”. I wanted to push the limits of consumption to assess glycemic response and overall gut impact. Plus I made all the kiddos try it. The verdict is pretty clear:

      1) 2/3 kids loved it; one did not (likely the stevia taste)

      2) Very little glycemic impact on me, even after 6 or 7 bowls of the stuff. When you can’t keep track of the number bowls, I’m pretty sure it’s a moot point. I peaked at 104 mg/dL.

      3) Mouth feel very similar to regular junk food cereal; also perfect crunch and sogginess-resistance

      4) About an hour after the last bowl I started to regret eating so much. Just felt like I pushed too hard which, admittedly, I did. I’ll repeat this “experiment” with 1-2 bowls later this week and suspect I won’t feel so bad.”

    • Dr. Peter Attia drinking his protein shake

      Protein Shake

      • Drinks a protein shake made with 24 ounces of almond milk, 50 grams of Protein, and frozen fruit.
      • “One gram per pound of body weight per day (2.2 g/kg/day) is a good place to start,”
      • Dr. Attia uses a Continuous Glucose Monitor to check carbohydrate consumption in real time.

      Dr. Attia on Maintaining Muscle Mass:

      • Consumes 1 gram of Protein per pound of body weight.
      • Maintains a daily calorie intake of 2700 – 2800.
      • Uses Layne Norton’s app, Carbon, to track protein and calorie intake.
      • Distributes protein consumption into four meals, aiming for 45-50 grams per meal.

      “One of the biggest things we certainly see here in the US, but I suspect that this is true across the world, is that people are not getting sufficient amounts of protein to preserve lean mass. And the consequences of this are actually devastating,”

    • Dr. Peter Attia starting his fasting routine

      Fasting

      Dr. Attia on why he changed his mind about fasting

      “If we are going to use a powerful tool like fasting, we must do so carefully and deliberately,”

      “It’s very difficult to measure what’s happening cellularly, but my belief, at least, was that the benefits of that outweighed the downside. The downside of doing that, by the way, is you’re going to lose a lot of muscle mass.”

      “Over a period of about three years, I probably lost about 10 pounds of lean mass, and so today, I just don’t feel that that trade-off is worthwhile, at least at that extreme level, that I was doing. And so, I don’t. I haven’t done a prolonged multi-day fast since the end of 2020.”

      For those interested in exploring different fasting protocols, you can read more about these methods in our detailed articles on intermittent fasting, the 3-day fast, and the 5-day fast. These resources provide comprehensive guides and tips to help you implement fasting routines effectively.

    • Dr. Peter Attia focusing on his deep work routine

      Deep Work

      4 am to 7 am, the “golden hours” of productivity.

      Dr. Attia finishes all his deep work, including writing, during a specific time frame that he believes to be highly productive. As he puts it, “I just find that golden time from 4 to 7 am to be the most productive hours of the day.”

    • Dr. Peter Attia working out

      Fitness

      • Dr. Peter Attia recommends using a foam roller for soft tissue preparation.
      • His cardio regimen: Zone 2, Zone 5, and VO2 max sprint interval training using equipment like bikes or ellipticals.
      • Wears Smart cuffs for blood flow restriction, recommends KAATSU C3
      • Wears and recommends Xero Shoes
      • Uses a weighted vest of 50-60 lbs for 3-4 hours of rucking per week, primarily in the evening, and incorporates it into weight room workouts

      Recommends the following books on fitness and nutrition 

      Dr. Attia’s training routine prioritizes four main areas:

      Stability: Daily training dedicated to improving stability.

      Strength: 3 days per week focused on building strength.

      Aerobic Efficiency: 3 hours per week, split into 3-4 sessions, to boost aerobic capacity.

      Anaerobic Performance: 2 sessions per week targeting anaerobic performance.

      Workout Schedule

      Monday: 10 mins stability exercises + 1 hr lower body strength training.

      Tuesday: 10 mins stability exercises + 1 hr zone 2 cardio.

      Wednesday: 10 mins stability exercises + 1 hr upper body strength training.

      Thursday: 10 mins stability exercises + 1  hr zone 2 cardio.

      Friday: 10 mins stability exercises + 1 hr lower body strength training.

      Saturday: 10 mins stability exercises + 1 hr zone 2 cardio + 30 mins zone 5 intensity.

      Sunday: 10 minutes of stability exercises + 1 hr of zone 2 cardio+ 30 mins upper body strength training.

      Strength Training Routine

      • Recommends a Hex bar for deadlifts to reduce the risk of injury.

      Dr. Attia’s two favorite Squat/Deadlift Sets

      • Warm-up: 7-10 sets, ascending in weight.
      • Main Set: 5×5 reps, 4×10 reps, 3×20 reps.
      • Test Sets: Ascending sets of 5 reps until failure, followed by two drops in weight.

      Aerobic Efficiency & Anaerobic Performance Routine

      • 20-30 minutes on an elliptical for zone 2 and zone 5
      • Tabata or boot-camp-style workouts
      • Uses Wahoo Kickr with Trainer Road.

      “I love this so my Zone 5 is mostly done on my Stairmaster which is my absolute favorite piece of equipment, that’s not a bicycle”

    • Peter Attia starting his lunch routine

      Lunch

      Dr. Attia usually eats a chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar.

      Other Occasional Meal Choices

      • Seven hard-boiled eggs, an avocado and 2 oz of cheese.
      • Two liters of a homemade super starch shake, named “Peter Kaufman,” made with heavy cream, zero-sugar almond milk, a package of chocolate super starch, 2 tbsp of almond butter, an additional 20 g of whey protein, and frozen strawberries.

      Peter Attia recommends intermittent fasting, particularly the 16/8 fasting method, for longevity proponents.

    • Dr. Peter Attia drinking alcohol

      Alcohol Consumption

      • Recommends that if you are going to drink, drink at least three hours before bed.
      • Peter uses his Oura ring to monitor his sleep quality and has found that his sleep quality suffers if he has more than one drink too close to bedtime.
      • “I’m keeping a tally, and I’ve set a personal limit of not exceeding around seven drinks per week.”
      • He discourages excessive drinking, says, “If you’re going to drink, make it really fricking worthwhile. Like, do it for a reason. Don’t just do it because the alcohol is there.”

      Dr. Peter Attia on Alcohol

      “I love tequila. I love Mezcal. I love really good wine. And I love really dark Belgian beer. I’m not deluded to think that any of those are healthy.”

      “Mostly, where I focused in is on how much am I going to drink, how close is it going to be to bed, and what’s the total tally per week. I never exceed a certain tally in a given day”

      “Alcohol serves no nutritional or health purpose but is a purely hedonistic pleasure that needs to be managed. If you drink, try to be mindful about it. You’ll enjoy it more and suffer fewer consequences.”

      Dr. Attia on the effects of consuming 3-4 drinks on his body during sleep.

      “Well, I see a higher resting heart rate period and a lower heart rate variability for sure, and a higher body temperature. I don’t know the last time I had two drinks in a night, but definitely, it’s one to two is also a really big step up”

    • Dr. Peter Attia having dinner with his family

      5:00pm

      Dinner

      Dr. Attia’s dinner varies, but he tracks it with an app to meet his goals.

      • One option is a huge salad with one pound of salmon, and berries for dessert.
      • He also enjoys an omelet with six eggs, cheddar, veggies, steamed broccoli, and almond butter.
      • Curry stir-fry with tofu, carrots, broccoli, bell peppers, mushrooms, zucchini, and squash is another favorite.
      • Steak or salmon with a meat-free salad is on his dinner list too.
      • Occasionally, he savors seaweed salads, sashimi, a California roll, and specialty rolls.

      Dr. Attia’s Snacks:

      Occasionally snacks on macadamia nuts, or an apple with nut butter.

    • Dr. Peter Attia reading a book

      8:30pm

      Reading

      Books on Dr. Attia’s bedside table:

      1- Historical Nonfiction: Red Notice by Bill Browder.

      2- Self-Improvement:The Four Agreements by Don Miguel Ruiz

      1) Historical Nonfiction:

      Red Notice by Bill Browder.
      “I’m always reading about something that happened. Reading about remarkable events, things that we can’t really fathom could happen until they do, is a constant reminder to think outside my comfort zone and contemplate possibilities that many might dismiss as impossible. The current book I’m reading is Red Notice by Bill Browder.”

      2) Self-Improvement:

      “I’m usually reading something to make me better. The current book is The Four Agreements by Don Miguel Ruiz. I’m wired in such a way that I can’t help but try to know more each day. I’m always working on how to efficiently and effectively share knowledge and its limitations, and the books in this category help sharpen the saw.”

    • Dr. Peter Attia taking his sleep supplements

      Dr. Peter Attia’s Sleep Supplements

      Dr. Peter Attia has developed a supplement cocktail to enhance sleep quality. However, he does not take all of these supplements every night, except for magnesium. He customizes his intake based on his specific sleep needs each night.

      Daily supplements:

      Magnesium aids in quicker sleep onset by activating calming neurotransmitters in the mind and body. It not only facilitates faster sleep but also promotes deep and restful sleep by acting on the central nervous system.

      Dr. Attia suggests taking Magnesium L-Threonate as a supplement to enhance sleep. L-Threonate acts as a magnesium transporter, aiding its absorption by crossing the blood-brain barrier.

      Occasional supplements to sleep early 

      “I keep a few sleep aids by my bed to use when needed. I occasionally take phosphatidylserine, to lower adrenal output and to supply some of the commonly deficient nutrients associated with sleep.”

      Scientific research has demonstrated the effectiveness of phosphatidylserine in reducing cortisol levels. If you encounter difficulty in managing stress before bedtime, incorporating a phosphatidylserine supplement could be beneficial.

      Dr. Peter Attia’s Jet-Lag Routine and supplements

      • Dr. Attia recommends quickly adjusting to the destination’s time zone upon boarding the plane to mitigate jet lag.
      • His jet-lag protocol includes specific products to counteract disruptions to the natural sleep-wake cycle caused by travel.
      1. Phosphatidylserine (Jarrow PS100) 30 minutes before boarding.
      2. Kirk Parsley’s Sleep Remedy – 1 Capsule
      3. Alaska Bear Sleep Mask.
      4. Dr. Attia delays sleep until the desired time in the destination city and takes 200 mg of Modafinil to aid wakefulness.
    • Dr. Peter Attia starting his sleep routine

      8:00pm

      Sleep

      Dr. Attia’s Gunnar Blue-Light Blocking Glass

      “Something else I read this month pertains to my obsession with stressing the importance of slow wave sleep (SWS) in our patients…and we’re constantly looking for ways to improve it. Here’s some evidence that the efforts, such as blue light reduction before bed: I use a pair of computer glasses from Gunnars, are worth it.”

      Dr. Attia on OOLER Sleep System

      “Indeed, I am a big fan and now own 3 to be sure I can have a cool sleep almost every night. Game Changer in NYC where it’s hard to control room temperature in the old buildings.”

      With the OOLER Sleep system, you can ensure precise temperature control for your mattress throughout the night, regardless of any fluctuations in the room temperature.

      Dr. Attia on Alaska Bear Sleep Mask

      “Incredible darkness in the actual room at night or using, I use this thing called the Alaska Bear Eye Shade. It’s like you can buy it on Amazon. It’s like this little silky Alaska Bear. It’s the stupidest name ever. I don’t know why. I love it though. I have 20 Alaska Bears because I have them everywhere, so I’m never without one.”

      Dr. Attia on ChiliPad Cube

      “While the ChiliPad Cube itself may not be on my bedside table, the unit that attaches to the pad is on the table, and together all this gear allows me to regulate the surface temperature of my mattress. I keep it at about 56 to 60 degrees Fahrenheit. The lowering of our body temperatures at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.”

      Dr. Attia on Hydro Flask bottle

      “I like to keep water by my side, in a Hydro Flask bottle, for replenishment and to wash down the occasional supplements before bed.”

      A Hydro Flask will help keep the water cool all night long.

      Dr. Attia on Dexcom G5 Mobile CGM System

      “My phone is nearby, but not visible, to sync with the Dexcom G5 Mobile CGM System. This device continuously monitors my blood glucose and provides streaming feedback on my health interventions.”

      Dr. Attia on Sleep Tech – Oura Ring

      “Quality of sleep may be just as important as quantity, and the Oura Ring claims it can tell you how much deep sleep, REM sleep, and light sleep you’re getting, along with a bunch of other variables and data points, like how much time you’re awake, heart rate variability, body temperature, pulse, and more.”

Back

Rhonda Patrick’s Daily Routine

A renowned scientist and health expert, she explores the intersections of nutrition, genetics, and longevity.

Dr. Rhonda Patrick, Ph.D., is a renowned American biochemist recognized for her pivotal work in cancer, aging, and nutrition. With a Ph.D. in biomedical science from the University of Tennessee Health Science Center, her contributions extend from micronutrient research to inflammation and DNA damage in aging. Collaborating with Dr. Bruce Ames at Children’s Hospital Oakland Research Institute, she’s a dedicated science communicator. Through FoundMyFitness.com, she distills intricate health insights for public consumption, promoting proactive well-being. As co-founder of the ‘FoundMyFitness’ Science Podcast, she amplifies her impact, sharing crucial health, science, and nutrition revelations with the world. Let’s explore Rhonda Patrick’s daily routine to see how we can improve our lives.

Optimized For:

  • Longevity
  • Nutrition
  • Productivity
  • Wellness
  • Published: January 6, 2025
  • Last Updated: February 8, 2025
    • The beginning of the Rhonda Patrick daily routine

      8:00 a.m.

      Wake-up

      • “I wake up at 8 am and have my first sip of coffee at 8:15”
      • Rhonda Patrick aims for 30 minutes to 1 hour of morning bright light exposure. She suggests, “Get bright Blue Light during the day, as early as possible, and avoid that same blue light as much as you can in the evenings.”
    • Rhonda Patrick brushing her teeth

      8:00 a.m.

      Dental Hygiene

      • Rhonda Patrick uses a Waterpik alongside her flossing routine. Waterpiks use high-pressure water to clean the areas around teeth and the gumsline.
      • She utilizes Xylitol gum and was pleasantly surprised to reverse two dental cavities detected by X-rays. She consumed 1 gram of xylitol as part of this approach. Says, “ I use Per Gum, I love it.”
    • Rhonda Patrick drinking coffee

      8:15 a.m.

      Coffee

      Rhonda Drinks Dark Roast Coffee Brew (500 ml/day)

      Rhonda Patrick on Benefits of Coffee

      “I may have another reason to love my morning cup of coffee! A very recent randomized controlled trial found consumption of dark roast coffee brew (500 ml/day) for 1 month caused a 23% reduction in DNA damage in white blood cells compared to baseline levels. DNA damage can accelerate the aging process and lead to cancer.”

      “Drinking 2-3 cups of coffee a day was linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee.”

    • Rhonda Patrick taking multiple supplements

      7:00 – 8:00 a.m.

      Rhonda Patrick Supplements

      Morning Supplements

      Rhonda Patrick on Morning supplements:

      Multivitamin:

      Rhonda switches between Pure Encapsulations ONE and Thorne – Basic Nutrients 2/Day

      She has talked about how a good multivitamin could help maintain general health benefits and prevent micronutrient deficiencies.

      Fish Oil:

      “I’ve taken fish oil daily for about 9 years now. Some of the studies that have kept me taking fish oil have to do, in particular, with brain health”

      “I personally think fish oil is one of the most powerful, anti-inflammatory, dietary lifestyle things that we can get relatively easily that is going to powerfully modulate the way you think, the way you feel, and the way you age,”

      Vitamin D:

      “No discussion of nootropics would be complete if I didn’t at least briefly mention two hobby horses of mine: Vitamin D and omega-3. The effects of both of these are pretty far reaching and extend far, far beyond the realms of just cognition”

      “The other really, really easy lifestyle change that I think has a potentially big impact, for many, many people, is probably taking a vitamin D supplement.”

      “I like my vitamin D levels to be between 40-60 ng/ml.”

      Vitamin K2

      She uses Life Extension’s Vitamin K2 MK4 supplement.

      “I’ve personally found that the tolerable upper intake level recommended by the institute of medicine of just 4000 IU, usually taken with a vitamin K2 supplement, is actually the amount that lands me right in the middle of that target range.”

      Lutein and Zeaxanthin

      Rhonda takes Pure Encapsulations Lutein & Zeaxanthin: 10 mg of Lutein and 2 mg of Zeaxanthin daily.

      Ubiquinol

      Rhonda takes Pure Encapsulations – Ubiquinol-QH 100mg.

      Omega 3 

      “Approximately 8% of the brain’s weight is actually omega-3. The number of studies that demonstrate optimizing intake of omega-3 has some effect on cognition or behavior are extremely diverse”

      Sulforaphane

      Rhonda incorporates sulforaphane through two sources: BROQ Tablets and Moringa Powder.

      “Getting past all of the usual suspects on our list of nootropics here, the other nootropic that I actually take frequently is SULFORAPHANE!”

      PQQ (Pyrroloquinoline Quinone)

      Rhonda uses Life Extension- PQQ 20mg capsules daily

      “Supplementation with PQQ decreased biomarkers of inflammation and oxidation and increased markers of microcondial activation in a small trial in humans”

      Berberine

      Rhonda uses Thorne’s Berberine, – 1,000 mg per doze

      Rhonda suggests that the use of berberine might lead to:

      – Decreased inflammatory biomarkers.
      – Decreased intima-media thickness, a measure of atherosclerotic plaque.
      – Enhanced scores in cognitive stroke damage tests.

      Acetyl-L-Carnitine

      Rhonda uses Pure Encapsulations– Acetyl-L-Carnitine – 500 mg.

      Alpha Lipoic Acid

      Rhonda takes Pure Encapsulations ALAVitamin C

      Rhonda takes Pure Encapsulations – Ester CCurcumin

      “I’ve found Curcumin is actually very helpful.” “Right now the one I’m taking is the product from Thorne.”

      “There have also been a couple of other clinical studies published looking at the efficacy of 1g of Meriva per day in reducing symptoms of osteoarthritis and increasing mobility.“

      Probiotics

      Rhonda used to take VSL#3 every day for gut health but now takes a weakly maintenance dosage

      “Sometimes I’ll also throw in the cereal concoction some yogurt and possibly a packet of the probiotic VSL#3, which contains 450 billion probiotic cells per serving”

      Rhonda’s Breastfeeding Supplement Routine:

      • Multivitamin: Thorne – Basic Prenatal (3 capsules per day)
      • Fish Oil: Norwegian Pure-3 DHA (3 grams per day)
      • Probiotics: Visbiome Probiotic (1 sachet per day)
      • Vitamin D: Thorne – D3 1,000 IU (5 capsules per day, total of 6,000 IU of vitamin D daily, including 1,000 IU from Thorne Prenatal)
      • PQQ (Pyrroloquinoline Quinone): Life Extension – PQQ 20 mg (1 capsule per day)
      • Vitamin K2: NOW K-2 MK7 100 mcg (approximately 3 capsules per week)

      Rhonda’s Toddler Care Supplements

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    • Rhonda Patrick eating breakfast

      Breakfast

      “While some degree of diversity is ideal, for breakfast I do often rotate between a few reliable meals.”

      1-Scrambled Eggs with Satueed Kale, Garlic with Grapefruit

      “First, one of the main meals that I eat for breakfast are scrambled eggs usually topped with tomatillo salsa (which helps make the eggs less boring), sauteed kale and garlic topped with olive oil salt, and mustard powder and a grapefruit on the side”

      Benefits:

      ”I scramble my eggs and sautee my kale in avocado oil because it is high in monounsaturated fat, low in polyunsaturated fat (I stay away from cooking oils that are high in polyunsaturated fat because it is so easily oxidized and it can be very harmful consuming oxidized fat)”

      “The avocado oil also has a very high smoke point so it can withstand some heat”

      “One of the main reasons I eat eggs is that eggs provide me with choline. We already talked about how choline affects acetylcholine but it also serves as a methylation source and thus affects global epigenetics, which is a way of changing the activation or deactivation of various genes.”

      “I spread some tomatillo salsa on top of my eggs because I like it, foremost but it helps that it’s also high in tomatidine, which has been shown to boost muscle mass”

      “One reason why I like Kale a lot is because it is one of the vegetables that is highest in lutein and zeaxanthin,”

      “The grapefruit provides me with ferulic acid, a potent molecule that inhibits the proinflammatory cytokine TNF-alpha and E2 series prostaglandins, also inflammatory. Ferulic acid has also been shown to be anti-carcinogenic. The grapefruit is also a source of naringenin has a variety of interesting properties.”

      2- Mixed Nuts and Berries Bowl

      “Another breakfast that I have is a nut and berry cereal with hydrolyzed collagen powder and coconut milk. My cereal also contains an array of chopped nuts including walnuts, pecans, and macadamia nuts.”

      “Finally, as a finishing touch to the breakfast cereal I often throw in some flaxseeds for more of the omega-3 ALA and fiber”

      “Occasionally some almond butter for some protein and to sort of make it delicious,”

      Benefits:

      “The nuts provide me with a host of micronutrients including magnesium, calcium, zinc, a modest amount of protein and the omega-3 fatty acid ALA which isn’t meant to be a substitute for the marine omega-3s.

      “Along with the nuts, I often toss in some blueberries for pterostilbene, which is a plant compound present in blueberries that is chemically related to resveratrol except it is about four times more bioavailable than resveratrol.”

      Collagen Powder which provides me with proline (as I mentioned is important for wound healing) and glycine (an important inhibitory neurotransmitter).”

      “Unsweetened coconut milk which contains some medium chain triglycerides, some raw cacao nibs which have a plethora of polyphenols including EGCG which activate many antioxidant genes and has been shown to kill cancer cells”

    • Rhonda Patrick making a smoothie

      Morning Smoothie

      • “My micronutrients smoothie that I drink every single morning the total volume is around 64 fluid ounces and I drink half of that and give the rest to my husband Dan”

      Rhonda’s Morning Smoothie Recipe:

      “8 large kale leaves, three cups of flax milk, (pre-blend), four rainbow chard leaves, three cups of spinach, a tomato, two carrots, an apple, an avocado, a cup of blueberries, one banana, yourself, and one shot glass of flaxseed (optional).”

      Rhonda Patrick on Benefits of her Morning Smoothie

      “One common factor among all the green leafy vegetables in my smoothie is that they’re high in magnesium. Over 300 different enzymes in the body require magnesium to function properly. My micronutrient smoothie delivers around 588 milligrams of magnesium, which is above the recommended daily allowance.”

      “The entire contents of this smoothie, which amount to around 64 fluid ounces, provide the Recommended Daily Allowance (RDA) for several micronutrients, including vitamin A, vitamin B5, vitamin B6, vitamin C, folate, calcium, magnesium, iron, manganese, copper, alpha-linoleic acid, and fiber”

    • Rhonda Patrick focusing on intermittent fasting

      Intermittent Fasting

      “Time-restricted eating within a 10-hr window & fasting for 14-hrs a day without restricting calories altered the body’s production of proteins consistent with a reduced risk of developing chronic conditions such as cancer, diabetes, and cognitive decline.”

      “I aim for a 10-hour eating window and 14-hour night time fasting window. When I’m feeling especially motivated I eat within an 8 or 9-hour time window and fast for 15-16 hours during the night”

      “I usually start my clock as soon as I wake up,” “and go by the strictest of definitions. If it’s not water, it breaks the fast.”

      “If I eat within a nine-hour window and I go for a run the next morning, my endurance is very noticeably improved, like extremely noticeably improved,”

      Rhonda Patrick on Benefits of Intermittent Fasting

      “Recent studies suggest that:

      • Eating within an 11-hour window was associated with a decreased breast cancer risk and reduction in recurrence by as much as 36%.
      • Earlier meal timing associates with improved effectiveness of weight-loss therapy in overweight and obese patients.
      • For each 3-hour increase in nighttime fasting duration was linked to a 20% lower odds of elevated glycated hemoglobin (HbA1C), which is a more long-term marker of blood glucose levels.
      • For each 10% increase in the proportion of calories consumed after 5pm there was a 3% increase in the inflammatory biomarker c-reactive protein otherwise known as CRP.
      • Eating one additional meal during the day (instead of the evening) was associated with an 8% decrease in CRP.
      • Eating within a 12-hour window improved sleep and increased weight loss in normal-weight people.

      As a rule of thumb, anything that has the potential to mitigate chronic systemic inflammation is something I personally consider worth trying to dial in since suppression of inflammation is thought to be one of the most important predictors of successful longevity that increases in importance with advancing age and also influences risk of cancer and even potentially mental health. So putting aside the potential to have better glucose control or protect myself from obesity without actually changing the composition of my diet, reducing systemic inflammation has a lot of appeal to me.”

      If you’re interested in learning more about intermittent fasting, take a look at our article on the Intermittent Fasting Routine. It offers detailed guidance and tips on the benefits of this practice.

    • Rhonda Patrick starting her workout routine

      Workout

      “I like to mix up my weekly exercise routine with aerobic exercise, high-intensity training, strength training, and yoga/ballet exercises. I usually do some form of exercise everyday even if it is only 15 minutes. I usually like to do a 20 to 30 minute sauna 3 times a week”

      “Try to get some form of meaningfully vigorous cardiovascular exercise, at least 30 minutes, a few times per week.”

      Rhonda on Pre-Workout Nutrition

      • According to Rhonda Patrick, eating before aerobic exercises lasting more than an hour can be beneficial.
      • Pre-feeding is less effective for aerobic workouts under an hour.
      • It enhances anaerobic exercises, allowing extended duration.
      • High-intensity interval workouts show lower benefits from pre-feeding.
      • If fasting for around sixteen hours, protein intake should follow exercise within an hour to replenish exhausted stored proteins.

      Rhonda on her Fitness Regimen and its Benefits

      Aerobic exercise

      “Usually I go for about 3 mile run about three times a week. I’m not really an endurance athlete, clearly, but I do enjoy it for the cognitive boost it gives me.”

      “Aerobic exercise has been shown to increase the growth of new neurons in the brain by two-fold. Aerobic exercise even starting in midlife has been shown to almost completely reverse the structural changes that occur in the brain with aging.”

      “Exercise is the new probiotic. Aerobic exercise may be one of the most effective ways to promote gut health and help heal intestinal issues. Aerobic exercise increases butyrate-producing gut bacteria independent of diet. This reduces inflammation & promotes intestinal healing.”

      High-Intensity Training

      “I do a lot of high-intensity interval Tabatas on a stationary cycle. I use Peloton because I just like that instructor there telling me what to do, and then me competing with everyone else. I’m like, ah, you know? So it works for me.”

      “[Peloton] So there’s a bunch of people that are online, either doing the class with you at the same time or all time doing it, so you can kind of toggle on what you want, and you can try to compete against the all-time number.

      “It’s 20 seconds on, 10 seconds off, and it’s 10 minutes. I tend to do that at least three times a week”

      “To try to get a little bit of high-intensity workout I’ll do squat jumps for a few of minutes at a time. High-Intensity training has been shown to improve learning and memory and when done for 8-20 minutes it increases the production of the neurotransmitters glutamate by 5% and GABA by 7%, as well as norepinephrine, a catecholamine involved in attention and focus.”

      Strength Training

      “I also lift some weights and do lunges and squats with weights either two to three times per week. It is really important to maintain muscle mass.”

      Yoga and Ballet

      “ I do some yoga and ballet exercises 3-4 days a week. I really like to do these exercises because they increase my flexibility and tone very specific muscle groups. I like it but your mileage may vary.”

      Rhonda on Post-Workout Sauna

      “I always have my sauna on preheating up, takes about an hour and a half, and I get it to about 189 degrees Fahrenheit. I hop right in the sauna after my Peloton”

       “I literally down a bunch of water, and then I get in, and then I either read a science paper, prepare for a presentation or a podcast, or I hash over things in my mind.“

      “I like to sauna after a workout. First, there’s entirely practical reasons: doing an intense sauna session prior to working out can increase exhaustion a little bit too quickly, making it very hard to finish a workout.”

    • Rhonda Patrick in a sauna

      Sauna

      • Rhonda strongly suggests using a sauna, stating, “It really works.”
      • Rhonda warms the sauna to about 186°F, spending 20-30 minutes with 10-20% humidity. She does this three times weekly.

      Rhonda’s Sauna Journey:

      • Starting in 2009 during her grad school days, Rhonda began using saunas. She firmly believes sauna sessions enhance memory, reduce stress, and improve blood flow, noting their contribution to releasing endorphins and norepinephrine.
      • Rhonda believes sauna benefits come mainly from direct heat, making her prefer hotter saunas.
      • Rhonda believes sauna use enhances her sleep, noting, “Heat exposure with appropriate cool down has helped me with aspects of my sleep.”

      Rhonda on Benefits of Suana

      “I was very stressed out in graduate school. And this sauna started to really noticeably affect my anxiety and my ability to handle stress. And I was like, what is going on here?”

      “When you get in the sauna, you release a lot of endorphins. The possibility that that sauna use could play a role in mood and attention by increasing norepinephrine and affecting our sensitivity to and production of beta-endorphin, giving us a sort of runner’s high. The potential of which was something that initially appealed to me when experimenting with my own personal sauna use.”

      “When you’re exercising, you’re elevating your core body temperature. You’re sweating. When you’re actually in the sauna, blood does get redistributed to the skin to facilitate sweating, but, much like exercise, blood flow, in general, is improved to the brain, to the muscles, everywhere”

      Rhonda on the Heart-Healthy Benefits of Sauna

      “Some of the positive benefits of sauna use on heart health may have to do with similar benefits seen with regular physical exercise. Heart rate can increase up to 100 beats per min during moderate sauna bathing sessions and up to 150 beats per min during more intense warm sauna use. 150 beats per minute corresponds to moderate-intensity physical exercise, which as we already know, also has a positive effect on cardiovascular health.”

      “Heat stress from sauna use also increases plasma volume and blood flow to the heart, known as stroke volume. This results in reduced cardiovascular strain so your heart has to do less work for each beat that it does to pump oxygen-rich blood to your tissues and brain. Additionally, long-term sauna use has been shown to generally improve blood pressure, endothelial function, and left ventricular function.”

      “For the minimal benefits of lower cardiovascular disease mortality, lower all-cause mortality, and lower Alzheimer’s disease risk, we have to address the literature that actually observed these effects. In this case, that would be 20 minutes at 174º F (or 79º C) 2-3 times per week. Remember, however, those that used the sauna for 4-7 times a week, had an even more robust effect.”

      If you’re interested in including sauna sessions into your routine, consider an indoor sauna from Salus Sauna. Their high-quality products provide an excellent way to enjoy the benefits of sauna therapy in the comfort of your home.

    • Rhonda Patrick taking part in a cold plunge

      Cold Exposure

      • Rhonda Patrick incorporates cold exposure, such as ice baths, for brain and mood benefits, often combining them with sauna sessions to enhance mood
      • After intense sauna sessions, she noticed prolonged sweating can be countered by cold showers.
      • If you want to integrate cold exposure into your daily routine, consider the cold plunge products from Salus Sauna. These premium options make it easy and effective to reap the benefits of cold therapy.

      Rhonda on Cold Therapy

      “One of the main reasons I like to expose myself to the cold are the effects it seems to have on the brain, mood and possibly attention”

      “I’ve personally done ice baths interspersed with sauna use Rick Rubin style and found it to be very, very enjoyable. It seemed to help me sleep better and I definitely felt like my mood was significantly affected for even the next 24 hours.”

      “Something I’ve personally observed that’s sort of interesting is that after a sufficiently intense sauna session, it can be very hard to stop sweating even potentially hours after you’ve cooled down — unless you’ve had a very borderline painfully cold shower. For social reasons, at least for me personally, it can almost be a requirement.”

      For more information on how to include cold plunges in your routine, check out our article on the Cold Plunge Routine.

    • Rhonda Patrick eating lunch

      Lunch

      • “As a breakfast or lunch, I occasionally have an avocado topped with fresh lemon juice and wild Alaskan salmon roe, possibly accompanied by a side of sauerkraut”

      Rhonda on her Nutrient-Packed Lunch

      “Avocados are really high in potassium and provide all of the various forms of vitamin E” “The avocado is also a great source of monounsaturated fat.”

      “Salmon roe caviar is a very good source of omega-3 fatty acids.”

      “The sauerkraut is a good source of fermentable fiber aka prebiotics.”

      Rhonda on Refined Carbs

      “I just mainly follow a rule of thumb that I should eliminate refined carbohydrates in particular, and refined sugar especially and then try to eat with a special attention to nutrient density. “

      “In my opinion, the best thing you can do is to cut it out!! You will be so much healthier by just cutting out this one thing. Once you stop eating refined sugars foods begin to actually taste sweeter that’s a real effect that’s been shown in clinical studies.“

      Rhonda on Monitoring Blood Sugar Levels

      Rhonda utilizes the Precision Xtra Continuous Glucose Monitor (CGM) and suggests increasing fiber intake as a means to reduce glucose levels.

      “I learned a lot from it as well in terms of foods that I have a bigger spike to, [after a meal],” “And other lifestyle factors that affect my fasting blood glucose,”

      “One of the things that’s really consistent with lowering the [post-meal] glucose response is more fiber,”

    • Rhonda Patrick making a smoothie

      Smoothies

      • Rhonda has been doing her ‘micronutrient smoothie hack’ 4-5 times per week for the past 6 years,” and she says, “‘My brain always feels supercharged’ after consuming it
      • Prefers Smoothies to Juices, says “I have tried to stay away from juices because they remove the fiber matrix and this can change how glucose is absorbed. “
      • She has generously shared a variety of smoothie recipes on her YouTube channel, “FoundMyFitness”

      Rhonda on her “Micronutrient Smoothie”

      “Do everything in your power to maximize vegetable intake, possibly using the micronutrient smoothie method as a way to jumpstart the habit. The third huge lifestyle input that I think can make a big, big difference is simply doing whatever it takes to potentially triple the amount of vegetables you take in on a daily basis. For me, the way I’ve gone about this has been to make a habit out of creating a micronutrient smoothie, as I’ve termed it. Basically, I grab various combinations of vegetables and sometimes a few fruits to balance it out, drop them all into a powerful blender or food processor and drink, drink it down.”

      “The third huge lifestyle input that I think can make a big, big difference is simply doing whatever it takes to potentially triple the amount of vegetables you take in on a daily basis. For me, the way I’ve gone about this has been to make a habit out of creating a micronutrient smoothie, as I’ve termed it. Basically, I grab various combinations of vegetables and sometimes a few fruits to balance it out, drop them all into a powerful blender or food processor and drink, drink it down.”

      Rhonda on Using Smoothies as a Partial Meal Substitute

      “I often enjoy wedging a smoothie in, sometimes as a partial meal substitute, that is particularly focused on cramming in some extra servings of some fruits and vegetables. I consider this a pretty important lifestyle hack that can sort of just be thrown on top of whatever else you’re doing and will help recalibrate a lot of important health parameters in a useful way.”

      Rhonda’s Top Smoothie Choices

      • “As a base, it can often contain kale, frozen berries, avocado, hydrolyzed collagen powder and water then a number of variations on top of those.”
      • “I also make a broccoli sprout smoothie usually consisting of anywhere between 100 g fresh weight or sometimes a bit less of frozen since freezing them actually increases the sulforaphane content. I do this about 3 times a week usually.”
      • “There’s something about a good green juice. There may be a placebo component since I have a healthy amount of enthusiasm, but it really does make me feel good. I feel invigorated, motivated—all positive stuff.”

      Rhonda’s Green Juice recipe:

      “Today’s recipe: 1 organic spinach bunch, 4 large organic celery stalks, 1 bunch of organic Italian parsley, 1 organic cucumber, 1 small organic lemon, and a nice serving of fresh organic ginger. The serving size, in this case, was really large and definitely could be for two people.”

    • Rhonda Patrick starting her dinner routine

      4:15-5:25 pm

      Early Dinner

      Rhonda Patrick on the Variety of Dinners She Enjoys

      • “For dinner, I usually have some cooked vegetables like sauteed spinach which is very high in folate (as are all greens).”
      • “Sometimes, instead, I’ll have some collard greens, bok choy, broccoli, brussels sprouts, parsnips (of course, since these are all cruciferous vegetables I eat these usually with mustard powder sprinkled on top since that provides an additional source of myrosinase).”
      • “Or, instead, I’ll have a big salad full of greens.”
      • “For my protein, I often have a big serving of baked wild Alaskan salmon. I try to eat salmon 2-3 times per week, which is what the American Heart Association recommends.”
      • “Another protein that I rotate for dinner is chicken legs from pasture-raised chicken.”
      • “Sometimes I throw the chicken bones in some water with some spices and vegetables and make chicken bone soup”
      • “Finally, I also sometimes have a grass-fed filet steak a few times per month.“

      Rhonda on the Benefits of Her Dinner Choices

      • Cruciferous vegetables: “Cruciferous vegetables, in general, are among my favorite types of vegetables to eat because they contain isothiocyanates.”
      • Folate: “Folate provides a precursor that makes a DNA nucleotide called thymine.”
      • Green Salad: ”Provides me with a cornucopia of micronutrients including folate, magnesium, calcium, vitamin K1, lutein, zeaxanthin and sulfoquinovose, a prebiotic that feeds beneficial bacteria in the gut.”
      • Pasture-raised chicken: “I like because in addition to the protein I also get some cartilage which is high in collagen, proline, and glycine.”
      • Chicken: “Chicken is also very high in selenium which is a cofactor needed for all glutathione-related enzymes to work and also has a modest amount of zinc, copper, and iron.”
      • Grass-fed filet Steak: “is a good source of vitamin b12, iron, and zinc. ~16% of all menstruating women are actually iron deficient.

      Rhonda on Late-Night Eating

      “Eating late at night also may “reset” peripheral clocks and result in misalignment of metabolism, which means when you wake up your metabolism is already at end of its cycle.”

    • Rhonda Patrick taking her evening supplements

      Evening Supplements

      • Additional Omega-3s: Rhonda includes an extra 3 grams of fish oil, opting for a higher DHA version.
      • Magnesium: She takes 120 mg Magnesium Glycinate.

      Sleep Supplements

      • Rhonda takes Magnesi-Om by Moon Juice.
      • Rhonda avoids caffeine and opts for her nootropic drink with lower caffeine for afternoon energy. She calls it “brain dynamite” and feels “on fire” after drinking it.
      • She used a low-dose melatonin supplement (300 mcg from Life Extension). However, she transitioned to a higher dose (9 mg) to manage night terrors.

      Rhonda on Magnesi-Om by Moon Juice

      “I take a supplement called Magnesi-Om by Moon Juice, which is in the form of a powder. It contains a touch of monk fruit and has a pleasant taste. I usually consume it a little before bedtime, although I make sure there’s a considerable gap since I prefer not to have excessive fluids right before sleep. The supplement includes magnesium threonate along with other types of magnesium. I find it quite appealing. The aspect that caught my attention was the inclusion of magnesium threonate.”

      Rhonda’s Nootropic Drink Recipe:

      • Lion’s Mane Mushroom – Her preference is for Laird’s Performance Mushrooms blend.
      • Cocoavia Cocoa powder – Utilizing 1 sachet
      • An even mix of coconut powder and MCT powder
      • Stevia – Added for a pleasing taste
      • Cinnamon powder
      • Water
    • Rhonda Patrick going to sleep

      Sleep

      • Rhonda recommends 6-8 hours of sleep every night
      • She gets 30-60 mins of morning light for circadian alignment.
      • She Avoids blue light at night by using red-emitting Philips Hue bulbs or dimmers.
      • She limits screen time to 2 hours before bed to reduce anxiety and enhance relaxation.
      • Rhonda sleeps in a cool room (60-67°F) for optimal sleep conditions.
      • She uses blackout curtains, sleep masks, or earplugs to create a dark sleep environment.
      • Rhonda Patrick practices time-restricted eating, stopping eating 3 hours before bed.

      Rhonda’s Sleep Optimization Strategies

      • Rhonda suggests getting 30 minutes to 1 hour of bright light exposure in the mornings to anchor your circadian clock.
      • She avoids blue light after sunset by using Philips Hue bulbs emitting red light in the evenings, which promotes better sleepiness. She also recommends adding dimmers to rooms and mentions light-blocking goggles as an alternative.
      • Rhonda refrains from screen time (phone, computer, iPad) 2 hours before sleep. It’s not just about the light, but rather, she highlights that these devices can raise anxiety and hinder relaxation. To unwind, she suggests reading offline content like science publications or other genres to promote better sleep quality.
      • Rhonda emphasizes sleeping in a cool room (60-67°F or 15-19°C), as it complements the body’s temperature drop during sleep. In her warm locale (San Diego, CA), she relies on an Eight Sleep cover that circulates water to maintain a stable temperature, providing optimal sleep conditions regardless of external fluctuations.
      • Rhonda ensures a dark bedroom by using blackout curtains or sleep masks to counter even minor light disruptions. For noise interference, she employs high-quality earplugs or utilizes “white noise” from standalone machines or phone apps to promote uninterrupted sleep.
      • Rhonda practices time-restricted eating, stopping eating three hours before bedtime. This approach minimizes digestion during sleep and can enhance sleep quality.

      Rhonda’s Tips for Better Sleep

      “Early bright light exposure, limiting evening light exposure, decreasing the temperature of the room in which we sleep, reducing our anxiety, and restricting the intake of substances that alter our alertness can improve our sleep.”

      “There may be a sleep “sweet spot” with too little or too much sleep associated with impaired brain function. Older adults who consistently get 6-8 hours of sleep per night delay cognitive dysfunction and have sharper brains.”

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Tim Ferriss’ Daily Schedule

How He Focuses On Productivity And Self-Improvement

Best known for his self-help and productivity books, Tim Ferriss is an American author, public speaker, and entrepreneur. Several noteworthy books he has created are “The 4-Hour Workweek,” “The 4-Hour Body,” and “The 4-Hour Chef.” His work usually centers on time management techniques, lifestyle design, and methods for both professional and personal growth. Here’s all you need to know about Tim Ferriss’ daily routine.

Optimized For:

  • Fitness
  • Lifestyle
  • Productivity
  • Self-Improvement
  • Published: January 6, 2025
  • Last Updated: January 22, 2025
    • Closeup of Tim Ferriss in his bed

      10:00 a.m.

      Wake-up

      Focuses on a relaxing start to his day. For this, he suggests putting the phone on airplane mode the night before to save himself from the bombardment of messages.

      First thing in the morning, he makes his bed as recommended by an Indian monk. According to Timothy Ferriss, “It sets you up psychologically to be more productive

      He aims for visual tidiness, not Four Seasons. So, he follows the “sweep-it-under-the-rug” approach.

      Here’s what he means by this approach:

      “It just means, in my case, pulling up the sheet and blanket so that it looks like I haven’t had an elephant rolling around in my bed. It’s really quite simple. Then arrange the pillow in a semi-pretty-fashion subjectively, and there you have it.”

      Here’s what Tim has to say about morning:

      “I do believe that if you win the morning, you win the day”

    • Meditation as part of the Tim Ferriss daily routine

      10:05 a.m.

      22 Minutes Morning Meditation

      The morning routine of Tim Ferriss consists of a 22-minute meditation, which is divided into two parts.

      20 minutes — transcendental meditation — it could be Vipassana, it could be Headspace.

      2 minutes — Decompression period

      At times, he substitutes Jerzy Gregorek’s “Happy Body” mobility exercises—which he learned about from Naval Ravikant—for meditation.

      What is Transcendental Meditation?

      Transcendental meditation (TM) is a specific form of mantra meditation that was introduced by Maharishi Mahesh Yogi in the 1950s.

      It involves silently repeating a mantra, a specific sound, or a word, for about 15-20 minutes, twice a day, with the eyes closed.

      The goal of TM is to allow the mind to settle into a state of restful awareness, leading to a deep state of relaxation and reduced mental activity.

      There are several reasons why people often practice transcendental meditation in the morning:

      • Stress Reduction: TM is known for its potential to reduce stress and promote relaxation. Starting the day with a meditation session can help individuals manage stress and approach the day with a calmer mindset.
      • Increased Energy and Focus: Morning meditation sessions can enhance their energy levels and improve focus throughout the day. The practice is believed to provide a boost in mental clarity and alertness.
      • Establishing a Routine: Many people prefer to establish a consistent routine by incorporating meditation into their morning rituals. This helps create a structured start to the day, potentially promoting a sense of discipline and balance.
      • Better Preparation for the Day: Beginning the day with meditation allows individuals to clear their minds and set a positive tone for the day ahead. It can help in gaining perspective, prioritizing tasks, and approaching challenges with a more composed mindset.

      Wondering how to add mindfulness to your daily routine? Check out our article on The Daily Meditation Routine.

    • Tim Ferriss drinking tea

      10:45 a.m.

      Tea Time

      He makes oolong tea or a blend of turmeric, ginger, and Pu-erh.

      Buy Oolong tea

      For the blend, Timothy Ferriss uses about 1 flat teaspoon of Pu-erh aged black tea, Dragon well green tea, Turmeric, and ginger shavings.

      Benefits of Tim’s Oolong Tea

      Turmeric, ginger, and Pu-erh tea are known for their various health benefits, and combining them in a morning tea can offer a flavorful and nutritious start to the day.

      Here are a few reasons why these ingredients are often considered beneficial:

      • Anti-Inflammatory Properties:

      Turmeric: Contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.

      Ginger: Also has anti-inflammatory and antioxidant effects, potentially aiding in reducing inflammation in the body.

      • Digestive Health:

      Ginger: Traditionally used to soothe digestive discomfort and nausea, ginger may help with digestion and improve gastrointestinal health.

      Pu-erh Tea: Known for its digestive properties and potential to assist in weight management.

      • Rich in Antioxidants:

      Turmeric: Contains antioxidants that help neutralize free radicals, contributing to overall health and well-being.

      Pu-erh Tea: Like other teas, Pu-erh contains antioxidants that may help protect cells from oxidative stress.

      • Boosts Metabolism:

      Ginger: Has thermogenic properties that may contribute to a slight increase in metabolism, potentially aiding in weight management.

      Pu-erh Tea: Some studies suggest that Pu-erh tea may have metabolism-boosting effects.

      • Promotes Heart Health:

      Turmeric: May have cardiovascular benefits, including improving blood vessel function and reducing the risk of heart disease.

      Pu-erh Tea: Some research suggests that Pu-erh tea may help lower LDL cholesterol levels.

      • Mood and Cognitive Support:

      Turmeric: Some clinical research suggest that curcumin in turmeric may have neuroprotective effects, potentially supporting cognitive function.

      Ginger: Traditionally used to improve mood and reduce stress.

      • Balancing Energy Levels:

      Pu-erh Tea: Contains caffeine, which can provide a gentle energy boost without the jittery effects associated with some other sources of caffeine.

    • Tim Ferriss writing his 5-minute morning journal

      11:00 a.m.

      Morning Routine Journal

      He does two types of journaling depending on his mood and day;

      • Morning pages — He writes his heart out on the paper, or as per him “cages his monkey mind” for a clear start to the day.
      • 5-minute journal (5MJ)— He has a few sections in this journal:
      1. Things he’s grateful for
      2. Things that would make the day great
      3. Daily affirmations
      4. Amazing things that happened in the day
      5. How could he have made the day better
      6. What he can do to improve the Tim Ferriss Show

      Regarding the format of his 5MJ he says, “The format of the Five-Minute Journal is very straightforward. This might seem simplistic, but it is, first and foremost, simple. And If I have learned anything, that is certainly that complexity fails”

      As per him, “Five Minute Journal is very helpful for focus, appreciation and keeping things simple.”

    • Tim Ferriss having a glass of protein shake in the breakfast

      11:15 a.m.

      Breakfast

      He consumes a couple of things in his breakfast;

      • Exogenous Ketone or MCT oil

      He takes KetoForce by KetoSports on the recommendation of Dominic D’Agostino or Brain Octane C8 by Bulletproof.

      • Protein shake, comprising Tera’s Whey, which is a goat whey protein, + Great Lake Gelatin, introduced by Amelia Boone, + Super Beets
      • Oolong tea
      • Sardines packed with Olive oil

      When he’s trying to increase muscle mass, he takes a slow-carb breakfast with spinach, eggs, lentils, etc.

      Benefits Of Taking Exogenous Ketone In The Morning

      Taking exogenous ketones in the morning is a practice that’s adopted for various reasons. Here are a few reasons why Tim chooses to take exogenous ketones in the morning:

      • Quick Energy Boost:

      Exogenous ketones can provide a rapid source of energy. In the morning, when glycogen stores are lower due to overnight fasting, ketones may offer a quick energy boost without the need to consume carbohydrates.

      • Enhanced Mental Focus:

      Some individuals report improved mental clarity and focus when using exogenous ketones. This could be particularly beneficial in the morning when concentration and alertness are crucial for starting the day.

      • Appetite Control:

      Ketones may influence hunger hormones, and taking exogenous ketones in the morning helps control appetite throughout the day. This can be especially relevant for those following a ketogenic or low-carbohydrate diet.

      • Physical Performance:

      Exogenous ketones are used before workouts to potentially enhance endurance and performance. Taking them in the morning could be beneficial for those who exercise early in the day.

    • Tim Ferriss drinking AG1

      Tim Ferriss on Using AG1 by Athletic Greens

      • Comprehensive nutrition solution: Athletic Greens is a versatile “all-in-one” supplement designed to provide essential vitamins, minerals, antioxidants, probiotics, and other nutrients in a convenient powdered form.
      • Tim Ferriss’s endorsement: “If I had to choose one supplement, it would be AG1—my go-to nutritional insurance.” Tim Ferriss recommends mixing the powder with water for easy consumption.
      • Nutrient density: Delivers a concentrated blend of nutrients in one serving, ideal for those who may struggle to meet their nutritional needs through diet alone.
      • Micronutrient support: Packed with essential vitamins and minerals that play a vital role in supporting key bodily functions and promoting overall well-being.
      • Digestive health: Contains probiotics and digestive enzymes that help maintain gut health, balance gut bacteria, and improve nutrient absorption.
      • Energy and vitality: Enhances energy levels and overall vitality, supported by a comprehensive mix of nutrients designed for optimal health.
      Buy Athletic Greens ->

      Get a free one-year supply of vitamin D drops + five travel packs with your first purchase when you buy a double subscription of AG1 via Routines

    • Tim Ferriss having a morning workout using kettlebell

      12:00 p.m.

      Exercise Routine (20-90 minutes)

      The workout routine of Tim Ferriss consists of;

      • Rides on a Peloton bike with a 20-minute HIIT workout
      • Climbing 2x week
      • Acroyoga 2x week
      • Weight training 1-2x week

      He also goes for 5 minutes of kettlebell swing 3 times a week.

      Benefits Of Acroyoga

      Acroyoga is a form of partner yoga that combines acrobatics, yoga, and therapeutic practices. Practicing Acroyoga in the morning can offer several benefits.

      • Physical Activation:

      Acroyoga involves various physical elements, including strength, flexibility, and balance. Engaging in these movements in the morning can help activate and awaken the body, promoting increased blood flow and energy levels.

      • Mental Focus and Mindfulness:

      Performing intricate poses and transitions in Acroyoga requires concentration and mindfulness. Morning practice can contribute to mental clarity, focus, and a sense of presence that can positively impact the rest of the day.

      • Energy and Mood Boost:

      Physical activity, especially in the form of partner-based activities like Acroyoga, can release endorphins and contribute to an overall positive mood. Starting the day with a sense of accomplishment and joy can set a positive tone for the day.

      • Stress Reduction:

      Engaging in Acroyoga can be a form of moving meditation, helping to reduce stress and tension. The combination of breathwork, physical movement, and connection with a partner can have a calming effect on the nervous system.

    • Tim Ferriss taking supplements

      The Tim Ferriss Supplement List

      Sleep Supplements:

      All are taken 30 – 60 minutes before bed.

      Nootropic Supplements for Brain Performance:

      • Creatine – low dose (1 – 2 grams) taken daily
      • Ubiquinol – taken daily with creatine for cognitive benefits
      • Lion’s Mane Mushroom – taken occasionally
      • Lithium Orotate – 5 mg dose, periodically
      • MCT Oil – used strategically rather than daily

      Anti-inflammatory & General Health Supplements:

      • Turmeric / Curcumin – taken in “Titantium Tea”
      • Fish Oil – taken regularly for many years
      • N-Acetyl Cysteine (NAC) – to support immune function
      • Methylsulfonylmethane (MSM) – for treating injuries
      • AG1 – as “nutritional insurance”

      Physical Performance & Recovery Supplements:

      Immune Support Supplements:

      • L-Lysine – to combat viral infections and cold sores
      • Apple Cider Vinegar – to support immune function
      • Medicinal Mushrooms – to enhance immune function
    • Tim Ferriss having a cold shower in the morning

      1:00 p.m.

      Cold Shower

      After the workout, he takes a relaxing cold shower.

      Benefits Of Cold Showers

      Taking a cold shower in the morning can offer several potential benefits for physical and mental well-being.

      • Increased Alertness and Energy:

      Cold showers stimulate the body’s sympathetic nervous system, leading to an increase in heart rate and alertness. The shock of cold water can help wake you up and leave you feeling more energized.

      • Improved Circulation:

      Cold water causes blood vessels to constrict and then dilate, which can enhance blood circulation. This improved circulation may contribute to better overall cardiovascular health.

      • Reduced Muscle Soreness and Inflammation:

      Cold water immersion has been associated with reduced muscle soreness and inflammation. Athletes often use cold showers or ice baths as part of their recovery routine after intense physical activity.

      • Enhanced Mood and Stress Reduction:

      Cold exposure may trigger the release of endorphins, the body’s natural mood enhancers. Additionally, cold showers are thought to activate the parasympathetic nervous system, promoting a relaxation response that can help reduce stress.

      For more on the benefits of cold shower, check out our article on The Cold Plunge.

    • Tim Ferriss having beef and vegetables for lunch at a Mexican restaurant

      1:30 p.m.

      Lunch

      Tim normally has lunch outside. For lunch he takes;

      • Organic beef
      • Vegetables
      • Pinto beans
      • Guacamole

      He suggests making three groups and mixing and matching one item from each;

      Group 1: Proteins:

      • Egg whites with one whole egg for flavor
      • Chicken breast or thigh
      • Grass-fed organic beef
      • Pork

      Group 2: Legumes:

      • Lentils
      • Black beans
      • Pinto beans

      Group 3: Vegetables:

      • Spinach
      • Asparagus
      • Peas
      • Mixed Vegetables
    • Tim Ferriss writing on a copy

      1:30 – 5:30 p.m.

      Work Routine

      Tim suggests a 4-hour work week.

      Buy 4-Hour Work Week By Tim Ferriss

      The goal of this strategy is to be more productive and break the working norms by managing your time smartly.

      Before starting his work, he monitors his calendar for approaching deadlines.

      Tim Ferriss advises limiting your daily to-do list to no more than two main, “mission-critical” tasks. He writes around 1,200 words for conversational fluency.

      He also suggests delegating and automating tasks to save time and energy.

      “Never automate something that can be eliminated, and never delegate something that can be automated or streamlined”

    • Tim Ferriss wearing a white and blue uniform during his sports training

      5:30 -8:30 p.m.

      After Work Activity

      Smaller First Dinner

      Tim eats 4 times a day instead of some people who eat 6 to 8 times a day.

      Sports Training (Brazilian Jiu-Jitsu Training)

      After a small first dinner or second lunch, he then focuses on sports training.

    • Tim Ferriss having Salmon and Asparagus for dinner at home

      9:30 p.m.

      Dinner

      He likes having a large dinner at home which usually consists of

      • Salmon
      • Asparagus or lentils
      • Coconut Cauliflower Curry Mash
    • Tim Ferriss reading a book while sitting on a sofa

      10:00 – 2:00 a.m.

      Night-Time And Sleep Routine

      Tim likes spending some relaxing time so for enjoyment, he reads or drinks wine with friends.

      For a good night’s sleep, he does a few things

      • Takes phosphatidylserine (PS)
      • Consumes 1-2 tablespoons of apple cider vinegar + 1 tablespoon of unfiltered, raw honey in hot water for better sleep – a tip from Seth Roberts

      Buy Apple Cider Vinegar

      Pre-Bed Snack

      Tim has a little snack right before bed, like an apple and some plain low-fat (not fat-free) yogurt, mandarin orange with five to eight almonds, or a few stalks of celery with nut butter.

      This resolves the problem of low sugar levels after a night’s fast, which causes headaches and lethargy in the morning.

      Reading

      Tim advises against reading non-fiction right before bed since it promotes future-focused thinking and obsession.

      He recommends reading books that compel you to pay attention to the current moment and stimulate your creativity.

      Some Book Recommendations By Tim Ferriss

      Motherless Brooklyn

      Stranger in a Strange Land

      How to Get Filthy Rich in Rising Asia

      Relax In Soaking Tub Or Ice Bath

      He uses essential oil, Epsom, medicinal salts, etc. in his soaking tub, depending on the day’s training.

      Consumes ice water every 2-3 cycles during the bath.

      Listens to audio books or motivational presentations

      If not the soaking tub, Tim chooses an ice bath as it helps with his insomnia. However, he makes sure that he takes the ice bath at most 1 hour before bedtime. If it’s closer to the sleep time, it won’t work.

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James Clear’s Daily Habits and Schedule

A guide on habit forming from the king of habits

James Clear, acclaimed for “Atomic Habits”, is a famous author, entrepreneur, and speaker specializing in habit formation. His impactful book has sold millions, making him a recognized “Habits expert”. Clear’s practical approach to behavior change emphasizes routines and time management. As a respected consultant, he inspires others with his habits and daily schedule, often speaking at Fortune 500 companies about continuous growth. His influence has significantly impacted the world of personal development. Let’s analyze James Clear’s daily routine to understand the habits that we need to enhance our lives.
Atomic Habits –  Hardcover 
Atomic Habits – Kindle 

Optimized For:

  • Habits
  • Learning
  • Performance
  • Sleep
  • Published: January 6, 2025
  • Last Updated: February 8, 2025
    • James Clear waking up

      Wake-up

      • Typically I just wake up when I feel rested.
      • Drinks 1 glass of cold water
      • Recommends Circadian Optics Light Therapy Lamp, it helps alleviate symptoms of seasonal sunlight changes, improves mood, increases energy levels, and regulates sleep patterns. It is designed to mimic natural sunlight and is ideal for work-from-home settings.

      Recommends EUFY BodySence Smart Scale, “Affordable smart scale to track weight, body fat, and BMI”

      Morning Good Habits

      “I think a morning routine should be simple and repeatable (at some point, if you add too many pieces to the mix, you’re not really doing a morning routine anymore, but simply a daily routine).”

      “Here are the strategies that I’ve found to be most effective for getting the most out of my morning ritual.”

      • Manage your energy, not your time.
      • Prepare the night before.
      • Don’t open email until noon.
      • Work in a cool place.
      • Sit up or stand up.
      • Turn your phone off and leave it in another room.
      • Eat as a reward for working hard.
      • Develop “pre-game routine” to start your day
    • James Clear starting his morning routine with a coffee

      Hydration + Caffeine

      • Recommends Great Lakes Supplement, “Add to your morning hot or cold drinks for collagen boost “
      • Consumes a lot of water throughout the day
      • Recommends Instant Coffee Powder by Four Sigmatic, infused with lion’s mane and chaga mushrooms and organic coffee for mental focus. “your go-to morning beverage to support productivity, focus, and, creativity.”

      Coffee product recommendations

      If coffee or tea isn’t your thing, consider starting your day with a refreshing smoothie using a green powder like AG1. It’s a great way to stay hydrated and fuel your body with essential nutrients for energy and focus.

    • James Clear focusing on his journal routine

      Journaling

      Dedicates 10 minutes to practicing gratitude journaling on a regular basis. Here are some journals that are a part of James Clear’s daily schedule.

      Uses and recommends

      • The Clear Habit Journal is designed to give you everything you need and nothing you don’t.”
      • Panda planner “Daily calendar and gratitude journal to increase your productivity and time management “
      • The Five Minute Journal “A simple effective thing you can do every day to be happy”

      Gratitude Journaling

      Gratitude journaling offers a multitude of advantages, including enhanced mood, decreased stress levels, and heightened optimism. Clear underscores the significance of establishing precise daily goals, as they provide guidance and a feeling of achievement. According to Clear, “You start to realize how insignificant monetary things are for your day-to-day happiness.” Additionally, he suggests, “It is a really good idea to force yourself into a positive frame of mind at least once per day.”

      James Clear on Habit Journal

      “The Clear Habit Journal will both keep you on track and make customization a breeze. You can do it all in one multipurpose journal. No need to carry multiple notebooks. No need to buy another notebook, journal, or planner again.”

      “I’ve tried dozens of other notebooks and methods in the past. The habit journal is designed to resolve many of the common problems that plague other notebooks and journals on the market.”

      If you want to add journaling to your daily routine, check out our extensive article on a Journaling Routine.

    • James Clear starting his morning meditation routine

      Morning Meditation

      James Clear on Meditation

      “I’ll usually sit in silence and do some deep breathing for a minute or two before I start reading my twenty pages.”

      “Meditation is like fasting for the mind. The practice clears your mental digestive tract.”

      If you’re looking to start meditating daily, consider checking out our in-depth Daily Meditation Routine article. You can also try the Yoga Wake Up app for quick, guided sessions that make meditation easy and energizing!

    • James Clear reading a book

      Reading

      • Engages in a daily reading habit of at least 20-30 minutes.
      • “Regardless of what happens during the rest of the day, I still get my 20 pages each morning.”
      • Reads E-books on Kindle Paperwhite
      • He uses a book stand to pause and type notes while reading.

      Recommended Reading List from James Clear’s routine:

      Importance of Reading In James Clear’s Schedule

      “Here’s why I think this pattern works: 20 pages is small enough that it’s not intimidating. Most people can finish reading 20 pages within 30 minutes. And if you do it first thing in the morning, then the urgencies of the day don’t get in the way. Finally, 20 pages seem small but add up fast.”

      Enhancing Knowledge Retention

      “Knowledge will only compound if it is retained. In other words, what matters is not simply reading more books, but getting more out of each book you read.”

      “I highlight passages on my Kindle Paperwhite and use a program called Clippings to export all of my Kindle highlights directly into Evernote.”

      I type my notes as I read. If I come across a long passage I want to transcribe, I place the book on a book stand as I type.

    • James Clear focusing on intermittent fasting

      Skips Breakfast

      • Practices Intermittent Fasting
      • Follows the 16/8 fasting method
      • “I typically eat most of my meals between 12 PM and 8 PM. The result is that I get some additional time in the morning to do focused work rather than cook breakfast”
      • “I have a lot of mental clarity in the morning when I fast”

      Intermittent Fasting Quickstart Guide

      12 Lessons Learned from 1 Year of Intermittent Fasting

      The Beginner’s Guide to Intermittent Fasting

      James Clear on Skipping Breakfast

      “I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. There are plenty of health benefits. But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.”

      “Now that I’ve started fasting, I want food less. I’m not addicted to it. I’m not a victim of my diet. I eat when I want because I want to, not because my body tells me I have to.”

    • James Clear starting his deep work routine

      8:00am

      Does Deep Work

      • Incorporates regular breaks every 60-90 minutes
      • Uses tools such as Evernote, Trello, WordPress, Fantastical, Google Docs, and Gmail
      • Disables push notifications and minimizes social media apps
      • Creates a productive work environment in a cool setting
      • Clear suggests sitting up or standing while working, as it allows the lungs to expand and contract fully, enabling better oxygen flow to the brain.
      • Utilizes full-screen mode to minimize distractions during work

      My creative energy is highest in the morning, so that’s when I do my writing each day. By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done.
      James Clear

      Recommends:

    • James Clear using social media

      12:00pm

      Social Media

      • Delays checking email until noon
      • Avoids social media throughout the week
      • Engages with Twitter and Instagram
      • Enhances productivity by delaying email until noon

      “Every Monday, my assistant would reset the passwords on all Facebook, Instagram, and Twitter, which logged me out on each device. All week I worked without distraction. On Friday, she would send me the passwords. I had the entire weekend to enjoy what social media had to offer until Monday morning when we would do it again.”
      James Clear

    • James Clear eating his first meal in his daily routine

      12:00pm

      First Meal

      • Eats a balanced diet that includes protein, healthy fats, and plenty of vegetables.
      • Prepares meals ahead of time to avoid making unhealthy choices when hunger strikes.
      • Suggests using small plates for portion control.
      • Recommends using high-contrast colored plates to enhance the visual appeal and mindful eating.
      • Implements tin foil for wrapping unhealthy foods and plastic wrap for healthier options.

      Recommends

      • Omega Juicer “Industry-leading juicer with dual-stage extraction with adjustable settings”
      • NutriBullet “600- Watt blender that works with fruits, vegetables, superfoods, and protein shakes”
      • “I eat good food and big meals as a reward for working hard.”

      James Clear on His First Meal

      “Surprisingly, since I’ve started intermittent fasting I’ve increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I’ve spent training (down from 7.5 hours per week to 2.5 hours per week).”

      “When you eat a small portion off of a large plate, your mind feels unsatisfied. Meanwhile, the same portion will feel more filling when eaten off of a small plate.”

      James Clear on Grocery Shopping

      “When I go to the grocery store, I only walk around the “outer ring” of the store. I don’t walk down the aisles. The outer ring is where healthy food usually lives: fruits, vegetables, lean meats, fish, eggs, and nuts. These are items that grew or lived outdoors. That’s what I eat.”

    • James Clear restarts his deep work routine

      1:00pm

      Resumes Deep Work

      James Clear maintains a highly productive daily routine by focusing on various habits, . These practices not only enhance his efficiency but also contribute to a balanced and effective workday.

      • Work Intervals: He works in focused intervals of 60-90 minutes, taking short breaks in between to recharge.
      • Break Benefits: These regular breaks help maintain high levels of concentration and prevent burnout.
      • Evernote and Trello: He uses Evernote for note-taking and Trello for task management, keeping his work organized and streamlined.
      • WordPress: For managing his blog, he relies on WordPress to handle content creation and updates.
      • Fantastical: This calendar app helps him keep track of his schedule and appointments efficiently.
      • Google Docs: James uses Google Docs for drafting and collaborating on documents in real-time.
      • Gmail: To manage his email communications, he prefers Gmail for its robust features.
      • Disabling Notifications: James disables push notifications to maintain focus and reduce interruptions.
      • Minimizing Social Media: He minimizes the use of social media apps to avoid unnecessary distractions.
      • Cool Setting: James works in a cool environment, which helps him stay alert and comfortable.
      • Sitting or Standing: He alternates between sitting and standing while working, ensuring better oxygen flow to his brain and improving focus.
      • Full-Screen Mode: Using full-screen mode helps him minimize distractions and stay concentrated on the task at hand.
    • James Clear focusing on his fitness routine

      5:00pm

      Fitness Routine

      • Works out for 45 minutes
      • Lifts three times a week (Monday, Wednesday, Friday)
      • “ I tend to have my best workouts in the late afternoon or early evening”
      • Recommends BeetElite Canister (pre-workout supplement), “Concentrated Beed Crystals: an endurance superfood”
      • Having built a home gym, he ensures that there are no excuses for missing workouts and amusingly exclaims, ‘I’m becoming this equipment hoarder.’
      • Maintains and tracks his pushup routine

      He recommends focusing on a select set of essential exercises, which can be counted on two hands. These include the Clean and Jerk, Snatch, Squat, Deadlift, Bench Press, Pushups, Pullups, and Sprints.

      Recommended Home Gym Equipment:

      Recommends and Uses Smart Sport Watches:

      • Fitbit Flex 2, “Basic activity and sleep tracker from Fitbit for a small price”
      • Fitbit Charge 3, “Popular heart rate, activity, and sleep tracking wristband.
      • Garmin vívosport“Smart activity tracker with wrist-based heart rate and GPS”

      Benefits Of Working Out

      “I get the benefits of the workout, sure, but also, I tend to have that post-workout high for an hour or two where I get this good period of concentration. I tend to eat better when I’m training, it’s like I don’t want to waste it. It’s actually when I’m not training that I get lazy and start eating whatever I want. I tend to sleep better at night because I’m tired from the workout, which means I wake up the next day and I have better energy. At no point was I trying to actively build better sleep habits or nutrition habits or whatever, but it just came as a natural by product of getting that one habit of a good workout in”

      Building a Home Gym for Convenient Workouts

      “Over the last year or two, I’ve built a home gym. All I have to do is get down to the basement and I can just work out there. I’m gradually accumulating more and more equipment, I’m becoming this equipment hoarder, but now I have enough stuff that I don’t have any excuses. All I have to do is just walk downstairs and I can be doing that exercise in 15 seconds.”

      Importance of Tracking Workouts and Optimizing Energy

      “The workout journal tracking system that has worked best for me. Naturally, I use the Clear Habit Journal. I like this particular one because it is the perfect size and it has a firm cover that doesn’t bend or tear with repeated use.”

      “I prefer to write out every set I’ll do, including warm-up sets, because it makes the process of working out even more mindless and automatic. Once I have a plan, I can just pick up the weights and go.”

      James Clear’s Approach: Prioritizing the Most Important Exercise Everyday

      “I pick one goal for the workout and do the most important exercise first. Everything else is secondary. For example, right now I’m working out Monday, Wednesday, and Friday. I do two sessions each day. Upper body in the morning. Lower body in the evening. But I’m only doing one exercise each time (pushups in the morning) and squats or deadlifts in the evening. If I feel like it, I’ll finish my evening workout with kettlebell work or bodyweight stuff (handstands, front levers, and so on).”

    • James Clear going on a walk with his kid

      8:00pm

      Spends Time with Loved Ones

      Recommendations if you have a baby

      “I’ve loved spending time with my kids and I’m fortunate to have a job where I’m flexible enough to be able to do that”
      James Clear

    • James Clear eating dinner with his family

      8:00pm

      Dinner

      Uses and recommends

      Practicing Gratitude Before Dinner

      For over two years, I have used a preceding event to stick with a daily gratitude habit. Each night, when I sit down to eat dinner, I say one thing that I was grateful for that day.”

      Power of Nutritious Dinners

      The benefits of good nutrition are obvious: you have more energy, your health improves, and your productivity blossoms.

    • James Clear eating dinner with his family

      9:00pm

      Preparation Routine

      • Engages in proactive planning for upcoming tasks and responsibilities
      • Devotes 10 minutes every night to creating a detailed plan for the following day
      • Prioritizes important tasks and sets clear objectives for increased productivity

      Efficient Daily Routine Planning

      I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.

    • James Clear starting his sleep routine

      10:00pm

      Prepares for Bed

      • Reads, stretches, or meditates before bed
      • Sleeps at the same time, preferably for 8 hours
      • Avoids using electronic devices for at least an hour before bed
      • Keeps his bedroom dark, quiet, and cool
      • Avoids consuming caffeine or alcohol in the evening
      • Uses blackout curtains and a white noise machine to mask any outside noise.

      Good Sleep Routine:

      A quiet space is key for good sleep. If peace and quiet are hard to come by, try controlling the bedroom noise by creating “white noise” or use earplugs.

      Importance of Sleep:

      “Sleep is the foundation on which everything else is built. It is the unsung hero of health and productivity. The research is clear that even small amounts of sleep deprivation hinder our ability to perform at our best.”

      Stress Relief:

      • Practices 3-1-5 breathing pattern, 3-5 times: Inhale for three seconds, hold for one, exhale for five
      • Practices Yoga NIDRA. Uses Nidra Deep Rest “Lightweight comfortable sleep mask for light elimination”

      I’m trying to get better about noticing when I am holding tension in my body and experiencing stress. When I do notice that I’m feeling particularly stressed, I’ll use this emotional state to cue a deep breathing habit.

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