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Bryan Johnson’s Daily Routine

A Glimpse into Bryan Johnson's Anti-Aging Schedule

Bryan Johnson, a visionary entrepreneur, and tech innovator, is a prominent figure in the landscape of transformative ideas. With a track record that includes founding companies like Braintree and OS Fund, he has demonstrated exceptional entrepreneurial skills. He has recently started Project Blueprint, where he aims to consume an extensive supplement list and follow a strict diet to focus on anti-aging. Join us on a journey to explore his daily habits, strategies, and the mindset that has pushed him to the forefront of innovation. Here’s what the Bryan Johnson routine looks like.

Optimized For:

  • Anti-Aging
  • Health Optimization
  • Lifespan
  • Longevity
  • Published: May 6, 2025
  • Last Updated: May 20, 2025
    • Bryan Johnson's empty bed in the morning at 5am Bryan Johnson's empty bed in the morning at 5am

      5:00 AM

      Wakeup

      For Bryan Johnson, waking up isn’t just a moment—it’s a reflection of everything he did the day before. His morning begins with systems in place to track recovery, reduce biological age, and maintain consistency. Every detail, from lighting to body temperature, serves a larger goal: staying optimized for the long term.

      • Wakes up naturally: He rises around 5:00 a.m. without an alarm, avoiding the stress abrupt wake-ups can place on the nervous system.
      • Health data review: Right after waking, he checks key metrics like resting heart rate, heart rate variability, and respiration rate. These indicators help guide decisions throughout his daily routine.
      • Morning light exposure: He immediately gets 3–4 minutes of 10,000 lux light into his eyes. This supports his circadian rhythm and energy levels, forming a key part of his morning routine.
      • Body temperature reading: Uses an inner ear thermometer to check for changes. His baseline body temperature has dropped by about 5°F over the years, which he attributes to improved metabolic function from his anti-aging routine.
      • Spotting early signs: A higher-than-normal temperature may signal something is off—like poor sleep quality or internal stress—prompting adjustments in his day.

      The wakeup phase in Bryan Johnson’s daily routine is quiet but intentional. It’s not about rushing into the day—it’s about checking in with the body, using data as a guide, and starting with balance. This approach supports everything that follows in his full health and longevity plan.

    • Bryan Johnson using a body measurement scale Bryan Johnson using a body measurement scale

      5:00 AM

      Body Measurement

      Data is a core part of how Bryan Johnson makes decisions about his health. Before he eats, exercises, or works, he first checks the stats that reflect what’s happening inside his body. This part of the routine isn’t about guessing—it’s about tracking long-term trends that support his age reversal goals.

      • Weight tracking: He steps on a smart scale every morning to measure his weight. This helps him keep track of any sudden fluctuations that could impact the his routine and diet.
      • Body fat and muscle analysis: The scale also gives him a daily snapshot of body fat percentage and muscle mass, which are key metrics for maintaining results from his workout routine and overall fitness habits.
      • Hydration levels: He reviews hydration data to make sure he’s starting the day in a well-balanced state. Staying hydrated plays an important role in his anti aging routine and daily performance.
      • Arterial stiffness check: One of the more advanced features of his scale is measuring arterial stiffness, a marker of cardiovascular health that he tracks closely as part of his biohacking routine.
      • Smart scale used: All of this is done using a Withings scale, which automatically logs and syncs his stats for consistent tracking throughout his daily routine.

      Monitoring these body stats is one of the many tools that keep his day informed and focused. It’s a quick step, but it helps guide everything else in his full routine—from workouts and supplements to sleep and recovery.

    • Closeup of Bryan Johnson's hair serum Closeup of Bryan Johnson's hair serum

      5:00 AM

      Hair Serum

      Hair care isn’t just about appearance for Bryan Johnson—it’s part of a larger plan to slow biological aging. His scalp and skin steps are built into the early part of the day, supporting circulation, hydration, and cellular repair before the work begins.

      • Hair serum application: Applies a specialized serum developed under the Blueprint system. This is one of the first actions in his hair routine and supports long-term scalp health.
      • Scalp massage: Uses a silicone scrubber for 1 to 2 minutes to massage the product into his scalp. This helps increase blood flow and supports healthier hair as part of the overall Bryan Johnson anti aging routine.
      • Red light therapy: Wears a red light hair cap for 6 minutes, targeting scalp tissue to support regeneration and hair density. This tool is a consistent part of his biohacking routine.
      • Teeth brushing: Brushes his teeth while wearing the hair cap. This step fits into his dental routine and reflects his habit of stacking tasks efficiently within the Bryan Johnson full routine.
      • Face washing: Washes his face to fully wake up and refresh his skin—an early part of his skin care routine that also supports hydration and cleanliness.

      This part of his morning shows how even personal care is purposeful. From scalp care to oral hygiene, each step contributes to the broader goals of his routine focused on longevity and high function.

    • Bryan Johnson starting his morning meditation routine Bryan Johnson starting his morning meditation routine

      5:00 AM

      Meditation

      Before diving into his workday, Bryan Johnson takes a few quiet minutes for mental reset. It’s not long or complicated, but it helps shift him into a calmer, more focused state. This short practice plays a quiet yet steady role in how he maintains clarity and discipline throughout the day.

      • Daily practice duration: Sets aside 5 minutes each morning for either a breathing exercise or meditation, depending on how he’s feeling that day.
      • Focus and calm: This simple step helps settle his mind and prepare his nervous system, giving him a more grounded starting point for the rest of his daily schedule.
      • Body awareness: Breathing slowly and with intention helps him tune into his physical state—an important step for staying connected to how his body feels before entering his workout routine.
      • Mental reset: This moment of stillness works like a reset button, supporting focus, reduced tension, and better decision-making across his daily routine.
      • Supportive habit: Though brief, it plays a role in his anti-aging routine by reducing stress—one of the biggest contributors to long-term health issues.

      This short meditation session may seem minor, but it’s a key part of staying mentally steady. As with many steps in his full routine, consistency matters more than intensity—and that’s what makes it effective.

    • Two full glass of water for Bryan Johnson Two full glass of water for Bryan Johnson

      5:25 AM

      Hydration

      The first thing Bryan Johnson consumes in the morning isn’t coffee or breakfast—it’s a carefully prepared drink designed to nourish his body at a cellular level. This early hydration step is planned with long-term health in mind and is built around ingredients tested for safety and purity.

      • Timing of intake: At 5:25 a.m., he drinks an 8 oz (236 mL) mix to support hydration and overall longevity.
      • Longevity mix: Includes 1 scoop of the Blueprint Longevity Mix, which is formulated with nutrients that support his anti aging routine.
      • Collagen protein: Adds 11g of Blueprint Collagen Protein to support skin health, joints, and recovery—an important part of his skin care and fitness habits.
      • Creatine: Consumes 2.5g of standalone Blueprint Creatine, which combines with the 2.5g already in the Longevity Mix for a total of 5g. Creatine supports muscle performance and energy, aligning with the goals of his workout routine.
      • Prebiotic fiber: Mixes in ½ teaspoon of galactooligosaccharides, a prebiotic that supports gut health and digestion.
      • Inulin: Adds 1 teaspoon of inulin, another prebiotic fiber known to support healthy gut bacteria and overall digestive health.
      • Supplement safety: All ingredients come from the Blueprint supplement line, which he trusts because they are third-party tested—an important standard in his daily routine and supplement protocol.

      This early hydration step reflects how serious he is about starting the day with intention. From skin to gut to muscle health, it supports multiple systems at once, making it a consistent piece of the Bryan Johnson full routine.

    • Closeup of exercise equipment to represent Bryan Johnson's workout Closeup of exercise equipment to represent Bryan Johnson's workout

      5:30 AM

      Workout Routine

      Physical training is a key pillar of Bryan Johnson’s daily schedule. His focus isn’t just on strength or endurance—it’s about maintaining total-body health through movement, balance, and recovery. Each session is structured to support not only performance but also long-term function and healthy aging.

      • Start time and duration: Begins his workout at 5:30 a.m. and trains for 60 to 90 minutes. This consistency is a core part of the Bryan Johnson workout routine and morning structure.
      • Training focus: Combines strength training, flexibility, balance work, and cardio to support different areas of physical health.
      • Exercise style: Includes high-intensity intervals, resistance exercises, and functional movement patterns. These elements help maintain mobility and metabolic health, all essential to his anti-aging routine.
      • Mental engagement: Rotates between music, audiobooks, podcasts, or educational videos during workouts to stay mentally active while training.
      • Weekend activity: Keeps moving on weekends with outdoor activities like hiking, biking, pickleball, climbing, or other recreational sports—making physical activity a natural part of his full fitness routine.

      Each session is designed to push the body while protecting it, striking a balance between effort and longevity. His training routine is a steady part of the day that supports everything from heart health to energy levels.

    • Closeup of Blueberry Nut mix Closeup of Blueberry Nut mix

      6:45 AM

      Breakfast

      Breakfast in Bryan Johnson’s daily routine isn’t chosen on impulse—it’s designed with clear intent. Every ingredient supports his physical recovery, cognitive function, and long-term health. This early meal is a blend of nutrients aimed at keeping his body strong, his brain sharp, and his aging process slowed.

      • Meal time: He eats breakfast at 6:45 a.m., shortly after his workout. The timing helps with post-training recovery and supports his morning routine.
      • Protein base: A serving of Blueprint Protein forms the core of the meal, delivering essential amino acids to support muscle maintenance and repair.
      • Blueberry Nut Mix: One scoop of the Blueprint Blueberry Nut Mix is blended in to add fiber, antioxidants, and a boost of natural flavor.
      • Collagen protein: 11g of Blueprint Collagen Protein is included to support skin health, joint function, and recovery—an important part of his skin care and anti-aging habits.
      • Olive oil addition: He mixes in 1 tablespoon of Blueprint Extra Virgin Olive Oil to support heart health and provide a source of healthy fats.
      • Cocoa powder: 6g of Blueprint Cocoa is added for its polyphenols and anti-inflammatory compounds, contributing to long-term health goals tied to the Bryan Johnson diet.

      This breakfast isn’t flashy or complicated, but it’s consistent—and built to do a lot with a small list of ingredients. It’s one more part of the Bryan Johnson routine where food serves a clear purpose in helping the body stay strong and age more slowly.

    • Closeup of Bryan Johnson's supplements Closeup of Bryan Johnson's supplements

      6:45 AM

      Morning Supplement Routine

      After breakfast, Bryan Johnson doesn’t waste time. He moves straight into his supplement stack—each one selected for a specific purpose. These aren’t random choices; they support brain function, cellular repair, digestion, and long-term energy. Taken consistently, they form a key part of his broader age-reversal strategy.

      • Blueprint Essential Capsules: Begins with 2 capsules that deliver essential vitamins and minerals, helping form the base of his supplement routine.
      • Blueprint Softgel: Adds 1 softgel for additional micronutrient support, especially fat-soluble compounds that complement his diet.
      • NAC + Ginger + Curcumin: Swallows 3 capsules that blend antioxidant and anti-inflammatory compounds to support cellular health and recovery.
      • Red Yeast Rice + Garlic: This single capsule combines ingredients known for supporting healthy cholesterol and cardiovascular function.
      • Omega-3s (EPA/DHA/DPA): A daily dose of 800mg fuels brain health and helps manage inflammation—important for staying sharp and physically active.
      • ProButyrate: Instead of standard probiotics, he takes 600mg of this short-chain fatty acid to nourish beneficial gut bacteria and support digestion.
      • Proferrin (heme iron): This 10.5mg dose supports healthy iron levels, which can affect energy, endurance, and oxygen transport throughout the day.
      • NR or NMN: Depending on the day, he alternates between 450mg of Nicotinamide Riboside or 500mg of NMN to support mitochondrial function and slow cellular aging.
      • Acarbose: At 200mg, this prescription helps reduce glucose spikes after meals, fitting into his longevity-focused approach to diet and metabolism.
      • Metformin: A 500mg dose of this common medication rounds out the stack, supporting blood sugar control and metabolic health.
      • Learning during supplements: While taking everything, he keeps his brain engaged with a podcast, audiobook, or educational video—blending knowledge into his routine just like nutrition.

      This part of Bryan Johnson’s daily schedule shows how intentional he is with both time and health. Every supplement is backed by a reason—and taken consistently, they work together to support energy, clarity, and long-term performance.

    • Bryan Johnson's skincare equipment Bryan Johnson's skincare equipment

      7:15 AM

      Skincare And Hygiene Routine

      Bryan Johnson treats skincare and hygiene with the same level of consistency as his supplements and workouts. These daily habits aren’t about appearance alone—they serve a functional purpose in slowing aging, protecting the skin, and promoting circulation.

      • Routine timing: The hygiene process begins at 7:15 a.m., right after his morning supplement stack.
      • Cleanses the face: A gentle cleanser removes oil and prepares his skin for the next products in his routine.
      • Applies a barrier serum: Strengthens the skin’s outer layer to protect it from environmental stress.
      • Vitamin C serum: He uses this to support collagen production and brighten his complexion—an important part of his anti-aging routine.
      • Moisturizes: Locks in hydration and helps maintain skin balance throughout the day.
      • Sun protection: Sunscreen is added if the UV index exceeds 3, helping to prevent long-term sun damage as part of his skincare habits.
      • Shower process: His body is cleaned with body wash, and he exfoliates two to three times a week using a Japanese washcloth for deeper skin care.
      • Washes hair: Uses Blueprint Peptide Shampoo and massages his scalp with a silicone brush for 60 seconds to boost circulation.
      • Follows with serum: After drying, he applies Blueprint Peptide Serum and repeats the massage—part of his broader hair care and anti-aging routine.

      This hygiene sequence fits naturally into the Bryan Johnson daily routine. It’s structured, simple, and aligned with the rest of his morning habits—proving that even basic self-care can support larger health goals.

    • A jogging track for Bryan Johnson's morning cardio routine A jogging track for Bryan Johnson's morning cardio routine

      7:45 AM

      Morning Cardio

      Before diving into focused work, Bryan Johnson takes a few intentional steps—literally. He uses this brief window between physical care and mental output to get his body moving and set the tone for a focused, tech-free start to the workday.

      • Walk timing: At 7:45 a.m., he steps outside for a short 10-minute walk. This light morning cardio adds movement without intensity and supports circulation after his strength session.
      • Fresh air and rhythm: Walking outdoors helps him stay grounded and aligned with his natural circadian rhythm, an important part of the Bryan Johnson morning routine.
      • Workday kickoff: After the walk, he begins work without distraction, placing his highest-value tasks early in the day—when his mind is sharpest.
      • Desk posture: Alternates between sitting and standing at his desk to support posture, mobility, and long-term joint health.
      • No distractions: Avoids checking messages or social media until at least one hour of deep work is complete, protecting his mental clarity and productivity.

      This short cardio break acts as a bridge between physical recovery and deep mental output. It’s not just a warm-up—it’s a conscious pause that helps keep the Bryan Johnson routine focused, healthy, and distraction-free.

    • Closeup of Bryan Johnson's super veggie mix Closeup of Bryan Johnson's super veggie mix

      9:00 AM

      Second Breakfast

      Mid-morning, Bryan Johnson energizes again—but this time with a meal built for gut health, steady energy, and anti-aging support. Unlike traditional breakfast foods, his second meal is rich in fiber, fermented ingredients, and targeted nutrients that align with his long-term health strategy.

      • Meal options: He usually rotates between two choices—Super Veggie or Blueprint Metabolic Protein—based on his daily needs and appetite.
      • Lentil base: Super Veggie starts with 45 grams of dry black lentils (about 150 grams cooked), offering fiber, plant-based protein, and slow-digesting carbs.
      • Vegetables: Adds 250 grams of broccoli (including the stalk), and 150 grams of cauliflower. Sometimes he swaps in broccoli sprouts for variety and added compounds beneficial to his anti aging routine.
      • Mushrooms: Includes 50 grams of shiitake or maitake mushrooms, which are known for supporting immune health and gut function.
      • Flavor boosters: One clove of garlic, 3 grams of fresh ginger root, juice from a whole lime, and a tablespoon each of cumin, apple cider vinegar, and hemp seeds enhance both taste and nutrition.
      • Finishing touches: After cooking, he drizzles the bowl with 1 tablespoon of extra virgin olive oil for healthy fats.
      • Fermented foods: Adds 1 to 4 tablespoons of fermented items like cabbage, kimchi, or beets, which support gut health and digestion—a key part of his routine and diet.

      This second breakfast isn’t just another meal—it’s part of how he builds resilience into the Bryan Johnson daily schedule. It supports gut health, inflammation control, and consistent energy, all while sticking to the bigger goals of his full longevity-focused plan.

    • Bryan Johnson starting his work routine Bryan Johnson starting his work routine

      9:30 AM

      Morning Work Routine

      Bryan Johnson doesn’t power through hours of work without pause. His morning schedule is built around rhythm—balancing focus with movement. This structure helps him maintain productivity while staying physically active, reducing fatigue and improving mental sharpness as the day unfolds.

      • Focused sessions: Works in concentrated blocks, giving full attention to high-priority tasks during the early hours of his Bryan Johnson morning routine.
      • Timed breaks: Every 30 minutes, he steps away from his desk for about 5 minutes, using this time to reset both mentally and physically.
      • Light movement: Breaks often include walking around the house, stretching, or doing a few bodyweight exercises to keep energy levels steady.
      • Mixes it up: Occasionally adds in light chores or a few minutes of dancing—an informal way to stay moving and lift his mood.
      • Supports mental clarity: These short activity bursts help him stay alert, reduce stiffness, and improve cognitive performance—key goals in his full routine.

      This part of the Bryan Johnson daily routine reflects how he works with his body, not against it. Instead of pushing through long hours at a desk, he builds movement into his workflow—supporting both productivity and long-term health.

    • Closeup of stuffed sweet potatoes for Bryan Johnson's dinner Closeup of stuffed sweet potatoes for Bryan Johnson's dinner

      11:00 AM

      Dinner in The Morning!

      While most people think of dinner as an evening meal, Bryan Johnson flips the script. His final meal comes early in the day—giving his body plenty of time to digest and reset. It’s loaded with nutrient-dense ingredients that support energy, cellular repair, and overall metabolic health.

      • Meal timing: Eats his last meal in the morning, allowing for a longer overnight fast.
      • Main dish: A 500-calorie stuffed sweet potato acts as the base, offering slow-digesting carbs and fiber to keep him full and fueled.
      • Sweet potato portion: Uses 300 grams of cooked sweet potato, which provides steady energy and supports gut health.
      • Plant-based protein: Adds 45 grams of cooked chickpeas to boost protein and fiber.
      • Fresh produce: Toppings include 12 grape tomatoes, half an avocado, 4 radishes, and ¼ cup of chopped cilantro for flavor and nutrients.
      • Spice and acidity: Mixes in 1 large jalapeno pepper, juice from 2 limes and 1 lemon, and 1 teaspoon of chile powder for bold flavor and added micronutrients.
      • Finishing touch: Adds 1 tablespoon of Blueprint Snake Oil—packed with healthy fats—to round out the meal and enhance absorption of fat-soluble nutrients.

      This final meal shows how Bryan Johnson’s daily routine blends simplicity with purpose. It’s more than just fuel—it’s timed and composed to support his full routine, from digestion to longevity.

    • Closeup of supplement pills for Bryan Johnson Closeup of supplement pills for Bryan Johnson

      11:00 AM

      Supplements With Unique Dinner

      This final supplement block isn’t just about adding pills—it’s about continuing a daily structure that supports heart health, hormonal balance, metabolism, and aging. Each item is planned with clear goals in mind and paired with his last meal to maximize impact.

      • He includes an omega-3 blend: A total of 800 mg of EPA, DHA, and DPA helps reduce inflammation and support cognitive and cardiovascular function.
      • Kyolic garlic is part of the stack: 1.2 g of aged garlic extract is taken to help manage cholesterol and promote heart health.
      • To support antioxidant levels: He consumes 1,800 mg of NAC, which also plays a role in liver detox and immune function.
      • One half of his Metformin dose: 500 mg is taken with this meal, contributing to blood sugar control as part of his broader anti-aging strategy.
      • Iron supplementation: 10.5 mg of Proferrin is included to support energy levels and red blood cell production.
      • For post-meal glucose regulation: He divides 400 mg of Acarbose across the day, using some of it with dinner to reduce blood sugar spikes.
      • Blood pressure is addressed too: 8 mg of Candesartan is taken to help maintain cardiovascular stability.
      • Jardiance plays a role in metabolism: A 10 mg dose supports insulin sensitivity and glucose balance.
      • Thyroid medications are consistent: He takes 112 mcg of Levothyroxine along with 60 mg of Armor Thyroid to manage hypothyroidism diagnosed at age 21.
      • Hair health gets additional support: 3.75 mg of oral Minoxidil helps complement his topical hair care steps.
      • To help manage cholesterol: He injects 140 mg/mL of Repatha every two weeks under medical supervision.
      • Tadalafil rounds out the stack: A 2.5 mg dose supports circulation and vascular function.

      This wide-ranging supplement lineup reflects the depth of the Bryan Johnson schedule. Each capsule, tablet, or injection fits into a much larger system—one built around performance, prevention, and long-term health.

    • Bryan Johnson focusing on red light therapy Bryan Johnson focusing on red light therapy

      Anti-Aging Therapies

      Beyond diet, sleep, and supplements, Bryan Johnson adds a few therapies to target cellular health and slow the effects of aging. These sessions are quick, consistent, and designed to support his broader health goals without disrupting his daily flow.

      • Red light therapy is part of his morning: He uses red and near-infrared light for 6 minutes each day to support skin health, inflammation reduction, and recovery.
      • Hyperbaric oxygen therapy is in rotation: This therapy delivers oxygen at higher pressure, which may help boost tissue repair and improve energy levels.
      • Shockwave therapy is used across his body: He currently applies focused shockwaves from head to toe, supporting blood flow, muscle health, and full-body regeneration.
      • Therapies are short but consistent: These added treatments take minimal time but are designed to enhance the effects of the Bryan Johnson daily routine.

      This group of therapies fits into the structure of his biohacking routine. While small in duration, each one plays a part in helping his body stay strong, responsive, and well-supported over time.

    • Bryan Johnson's macro goals on a laptop Bryan Johnson's macro goals on a laptop

      Macro Breakdown

      Instead of simply eating healthy, Bryan Johnson applies structure and purpose to every part of his diet. His macronutrient goals are selected not just for performance but to support longevity, metabolic stability, and overall health.

      • Daily energy target: He limits his intake to around 2,250 calories, staying 10% below the standard recommended level to support cellular health and aging.
      • Protein focus: A total of 130 grams per day helps with muscle repair and maintenance—especially useful alongside his workout and exercise routine.
      • Carb breakdown: He includes about 206 grams of carbohydrates, mostly from vegetables, legumes, and plant-based whole foods that fuel steady energy.
      • Healthy fat intake: With 101 grams of fat per day, he emphasizes sources like seeds, nuts, and olive oil to support brain and hormone function.
      • Diet approach: Though his plan is largely vegan, he still uses collagen peptides, making his protocol primarily plant-based with one exception.
      • Room for flexibility: He has shared that others can personalize this structure by adding meat or other animal proteins, based on their own dietary needs.

      This macronutrient framework plays a quiet but steady role in the Bryan Johnson routine and diet. It supports consistent energy, healthy weight, and long-term health—all while fitting neatly into his daily structure.

    • Bryan Johnson starting his afternoon work routine Bryan Johnson starting his afternoon work routine

      11:00 AM—07:30 PM

      Afternoon Work Routine

      Once his meals and supplements are done for the day, Bryan Johnson shifts into another round of focused work. His afternoons are packed, but he doesn’t let productivity come at the cost of his health. Through structure, movement, and discipline, he continues managing multiple responsibilities while staying aligned with his long-term goals.

      • Work rhythm continues: Stays consistent with the 30-minute work blocks, adding 5 minutes of light activity after each to keep energy high and his body flexible.
      • Movement variety: Walks around, stretches, or does bodyweight movements—these short breaks help maintain blood flow and mental clarity.
      • Hydration plan: Drinks mineralized fluids throughout the day, using either tea or electrolytes to support his overall health routine.
      • Stops fluids early: Cuts off all liquid intake by 4 p.m. to prevent nighttime bathroom trips that could disrupt his sleep routine.
      • Multiple responsibilities: Balances his time as the CEO of several companies—including Blueprint and Don’t Die—while also building content and maintaining his full routine.
      • More than one role: In addition to running businesses, he’s also a father and digital creator, making each afternoon a mix of structure and unpredictability.

      This part of the day reflects the complexity behind Bryan Johnson’s routine. It’s not just about health—it’s about managing time, energy, and focus while staying grounded in daily systems that keep everything moving forward.

    • A yoga mat for Bryan Johnson to start his evening wind down routine A yoga mat for Bryan Johnson to start his evening wind down routine

      07:30 PM

      Evening Wind Down Routine

      After a packed day of meetings, content, parenting, and health protocols, Bryan Johnson shifts gears. The evening is about slowing down—giving his brain and body a clear signal that the workday is over. It’s a quiet part of his day, but just as structured as the rest.

      • Starts with movement: He takes a 10-minute walk outdoors to help his body transition from work mode to rest.
      • Time with loved ones: Evenings often include moments with friends or family, which provide a sense of connection and calm.
      • Chooses a calming activity: He’ll read, meditate, or practice breathwork—simple habits that help bring his nervous system into a more relaxed state.
      • Screens are powered down: He turns off devices to avoid the stimulation of messaging, email, or social media.
      • Protects his focus: The goal is to avoid mental clutter before sleep, a consistent part of the Bryan Johnson night routine.
      • Sleep preparation begins early: By limiting input and slowing the pace, he makes space for a more restful transition into his sleep routine.

      This wind down period is more than just habit—it helps signal the end of effort and the start of recovery. It supports Bryan Johnson’s daily schedule by reinforcing the importance of sleep, stillness, and digital boundaries.

    • Closeup of a skincare product for Bryan Johnson Closeup of a skincare product for Bryan Johnson

      08:00 PM

      Skincare Routine

      As his day winds down, Bryan Johnson shifts his attention to skin recovery. Nighttime is when repair happens, so his skincare steps are meant to support healing, hydration, and long-term skin health without being overly complicated.

      • Face washing is the first step: Clears away sweat, oil, and debris from the day to prep the skin for active ingredients.
      • Applies a moisturizer blend: Combines hydration with two active ingredients—vitamin C and retinol—for added support during overnight skin renewal.
      • Vitamin C supports skin tone: Helps brighten the skin and defend against environmental stressors built up during the day.
      • Retinol promotes repair: This ingredient works overnight to encourage cell turnover and improve skin texture, an important part of his anti-aging routine.
      • Keeps it simple but consistent: The focus is on long-term skin health through repeated, proven steps his skincare routine.

      This nighttime protocol is short but purposeful. It reflects the same structure and care seen in the rest of his daily routine—focused on maintenance, consistency, and aging better with time.

    • Bryan Johnson's sleep environment Bryan Johnson's sleep environment

      08:30 PM

      Sleep

      To Bryan Johnson, sleep isn’t just rest—it’s a core part of his longevity protocol. Everything in his day is designed to prepare his body for better recovery at night. His sleep data has been studied, measured, and optimized with the same focus he brings to his diet, training, and supplements.

      • Targets a low heart rate: Tracks his resting heart rate closely, knowing it’s the most reliable indicator of his sleep quality.
      • Aims for fewer beats per minute: The lower his heart rate, the deeper and more restorative the sleep—so much of his routine is designed around supporting this one goal.
      • Sleeps early: He’s in bed by 8:30 p.m., giving his body a long, uninterrupted window for deep recovery.
      • Falls asleep fast: Usually drifts off in just 1 to 3 minutes, a sign that his sleep routine is aligned with his natural rhythm.
      • Gets quality rest: Averages more than 2 hours of REM and 2 hours of deep sleep each night, far above the norm.
      • Stays asleep through the night: Rarely wakes for more than 30 minutes total, minimizing interruptions and boosting overall recovery.

      This part of Bryan Johnson’s daily routine is quiet—but essential. Good sleep isn’t something he hopes for; it’s something he builds every day, reinforcing the foundation of everything else in his health protocol.

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Dwayne “The Rock” Johnson’s Daily Routine

The Relentless Routine Behind a Global Icon

Dwayne The Rock Johnson is a busy actor, producer, and entrepreneur. He packs a lot into his day, making time for work, staying healthy, and being with his family. From early workouts to his business deals and family time, the superstar’s schedule shows how to juggle a successful career with a good life and family. 

Optimized For:

  • Energy
  • Sleep
  • Wellness
  • Workout
  • Published: May 5, 2025
  • Last Updated: May 16, 2025
    • Routine Products Routine Products

      Top 5 Dwayne The Rock Johnson’s Routine Products 

      • Whey Protein: Johnson uses whey protein after workouts to help build muscle and recover faster from tough training.
      • Casein: Casein digests slowly and is taken at night to keep his muscles fueled while he sleeps.
      • Creatine: Creatine is a must for him. It boosts his strength, stamina, and performance, especially when lifting heavy or doing intense workouts.
      • Glutamine: Glutamine aids in his muscle recovery and keeps his immune system strong. This is key for maintaining his high performance, mainly when juggling workouts and a busy schedule.
      • Glucosamine: This supplement supports The Rock’s joints, protecting them from the wear and tear of heavy physical activity. It keeps him in shape for both workouts and action scenes.
    • Morning Alarm Morning Alarm

      3:30 AM – Wake Up Call

      Morning

      He starts his day bright and early, getting up at 3:30 AM while everyone else is still asleep. This quiet time helps him mentally and physically prepare for whatever the day brings.

      “The only thing that’s regimented is I have to wake up before the sun gets up, and I have my two hours alone when no one else is up and the house is quiet.”

      Mental Preparation

      In the morning, Johnson takes some time for himself. He really appreciates this part of the day for clearing his mind, thinking things through, and figuring out what to do. 

      “Getting that hard work in as early as possible to get my day started off on the right foot, mentally and physically.”

      Early Morning Cardio

      After having his coffee, he gets into his cardio workout. Whether jogging or on the elliptical, he sticks to this 30 to 50-minute routine without fail.

      Breakfast

      Nutrition is really important in his daily routine. For breakfast, he keeps it simple with lean protein and some complex carbs to help him recover after cardio. His usual meals are steak, egg whites, oatmeal, broccoli, and casein protein to power his muscles.

      Iron Paradise

      After breakfast, he heads to his personal gym, the Iron Paradise, for his first weight training session. It’s packed with more than 45,000 pounds of equipment.

      “2–3 hours in the ‘Iron Paradise’ daily, hardcore, no messing around. The gym has become my sanctuary and therapy all in one.”

      His morning routine shows how serious he is about his mental and physical shape. This habit is super important to him and sets the tone for the day.

    • Dwayne ‘The Rock’ Johnson's Workouts Dwayne ‘The Rock’ Johnson's Workouts

      Dwayne ‘The Rock’ Johnson’s Workouts

      After some morning cardio and breakfast, he gets into heavy weight training to kick off his day.

      • Fitness Focus: He lifts weights daily during his workouts, targeting different muscle groups.
      • Iron Paradise: He calls his gym Iron Paradise. It’s a portable gym with around 45,000 pounds of equipment that his crew sets up wherever he goes.
      • Training Schedule: In an Instagram post, he shared that he spends “2-3 hours in the ‘Iron Paradise’ daily, hardcore no messing around. The gym has become his happy place and a form of therapy. Now, he breaks up his workouts into six parts, focusing on the Back, Chest, Arms/Abs, Shoulders, and legs. One day, he just does whatever he feels like.
      • Nutrition Schedule: He plans his meals to make sure he gets enough protein for bodybuilding. He eats about 5–7 meals daily and takes some casein protein to help recover and maintain his size. He still pumps his body with intense workouts. Dwayne has also started focusing on pre-hab exercises to avoid injury from all the intensity.

      “2-3 hours in the ‘Iron Paradise’ daily, hardcore, no messing around. The gym has become my sanctuary and therapy all in one.”

    • Lift Heavy, Stay Sharp With These Supplements Lift Heavy, Stay Sharp With These Supplements

      Lift Heavy, Stay Sharp With These Supplements

      Dwayne “The Rock” Johnson follows a routine based on hard work and discipline. He gets up early to lift weights or spends long days filming, keeping himself physically and mentally in top shape. The right supplements can help you maintain the lasting energy.

      • Vitamin B6: This vitamin is important for breaking down proteins and generating energy. It also helps with muscle growth, supports the immune system, and can lift one’s mood, essential for anyone who trains hard, like The Rock.
      • Magnesium Citrate: This form of magnesium is easy for your body to absorb and helps your muscles relax, keeps your nerves firing correctly, and aids in recovery after workouts. It can help stop cramps and fatigue, letting you power through intense sessions.
      • Magnesium Oxide: This one’s great for stronger bones and helps your body use energy. It also helps balance your electrolytes, which is important when you sweat a lot during tough workouts.
      • Phosphatidylserine: This supplement helps improve memory, focus, and stress management. It is useful for staying sharp, whether working out or in a high-pressure job.
      • Lutein & Zeaxanthin: These are antioxidants that help keep your eyes healthy and clear, especially if you spend a lot of time in front of screens or under bright lights.
    • projects projects

      Project Prioritization

      One thing that stands out about Dwayne Johnson is how he plans his days. He’s got a lot going on with acting, his company, and all those deals he does. He keeps it all on track by staying organized and knowing what’s most important.

      • Thoughtful Planning: He makes a point to plan his day. That way, he juggles work and acting.
      • Multi-Faceted Career: He’s in movies, runs a business, and does ads. He has to plan carefully to make it all work.
      • Effective Delegation: People have noticed he’s good at giving tasks to his team.
      • Peak Performance: He eats around 4,000 calories a day to keep up with his busy career and stay in good shape, both physically and creatively.

      “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

    • Lunch Routine Lunch Routine

      12:00 PM

      Lunch Routine 

      Lunchtime is super important for The Rock. It’s how he keeps his energy up for all those crazy workouts and busy work life.

      • Midday Meal: Usually, he eats lunch around noon, depending on his filming schedule.
      • Nutritional Focus: He uses lean protein, complex carbs, and veggies. Think chicken, fish, rice, sweet potatoes, and some greens.
      • Consistency: He loves his food. He will eat the same thing for weeks, even months, to meet his fitness goals.
      • Prepped Meals: Everything is measured and made beforehand, so he gets the right nutrients to crush those tough workouts.

      “I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”

      His lunch shows how serious he is about eating right, so he has the energy to stay on top of his game all day long.

    • Time for Work Time for Work

      1:00 PM

      Time for Work

      After his morning workout and lunch, Johnson gets down to work. This usually means long hours on set or running his production company, Seven Bucks Productions. He stays energized and focused whether he’s shooting scenes or in meetings.

      • Filming: He can spend up to 10–12 hours filming, depending on the project. He’s serious about his work and always performs well, even when it’s tough.
      • Work: When not filming, he manages schedules, works with his team, or deals with brand partners.
      • Staying Energized: He sticks to his planned meals and drinks a lot of water to keep his energy up during these long days.

      “I’m able to work 10, 12, 14 hours if I know that I’ve centered and anchored my day in the beginning.”

      Johnson stays focused and disciplined, even when juggling tough projects or leading teams. His work ethic is strong, just like his workouts—always on point and looking ahead.

    • Snack Time Snack Time

      4:00 PM

      Snack Time – (Protein Shake; Rice Cakes)

      Johnson likes a protein snack to recharge him after long work days or afternoon exercise. It helps him get better faster and keeps his energy up all day.

      • Protein Shake Recipe: His usual shake has 65–70 grams of protein powder, carbohydrate powder, a whole apple, electrolytes, creatine, water, and ice.
      • Rice Cakes: He eats this with rice cakes for fast, healthy carbs that help his body store energy.
      • Why Nutrition Matters: He says eating after working out is super important so your muscles can recover and receive the necessary nutrients.

      “Don’t overlook the importance of getting in your protein/carb/sugar immediately after your workout.”

      It shows that small habits can lead to great results over time.

    • Dinner Table Dinner Table

      6:00 PM

      Dinner (Grilled Fish & Vegetables)

      Dinner is another meal planned to help him reach his fitness goals. Usually, it’s lean protein and veggies full of good stuff.

      • What He Eats: Grilled fish (like cod or salmon), steamed veggies (broccoli or asparagus), and maybe some quinoa or sweet potatoes.
      • Hydration: He keeps drinking water all evening to stay hydrated. He drinks about 2.5–3 gallons of water each day.

      Quality Time with Family

      Johnson prioritizes family even when he’s busy. He believes in making great memories with his girls.

      • 7:30 PM is family time: He loves hanging out with Jasmine (7) and Tiana Gia (4). He lets them put makeup on him and does whatever they want. He also advises Simone (21) about her WWE career, but he lets her do her own thing, too.

      “Being a father to my little girls is the most important thing in my life. To raise them and always be there during these critical years in their life.”

      Evenings are all about bouncing back physically and connecting emotionally. He understands that being strong isn’t just about how fit you are; it’s also about being there for others.

    • Time for Social Media Time for Social Media

      9:30 PM

      Time for Social Media

      He spends time on social media, such as Instagram, talking to fans and sharing what’s up with him.

      • Talking to Fans: He often posts stuff to get people going, shows behind-the-scenes looks from sets, or posts funny videos of his daughters.
      • Brand Building: Social media helps him promote his businesses like Zoa Energy Drink and Teremana Tequila.

      “Social media’s my way of staying connected to the people who’ve always supported me.”

       

    • Sleep Routine Sleep Routine

      11 PM

      Time for Bed

      Johnson tries to get to bed by 11 PM, but sometimes work keeps him up until midnight. Even though he only gets three to five hours of sleep, he says he wakes up feeling good because he sticks to his routine.

      • Relaxing Before Sleep: Before bed, he looks over his plans for the next day or just chills out and thinks.
      • Sleep: He doesn’t sleep much, but he makes it work by starting his day with workouts and eating consistently.

      “I don’t usually start feeling tired until around 11 PM. I turn in anywhere from 10 PM to midnight depending on the demands of the day.”

      Dwayne “The Rock” Johnson’s Sleep Routine

      He doesn’t sleep like most people. This shows how hard he works and how much he wants to get done. Although he sleeps less than most, he makes his schedule work so he can still do his best in his job, his fitness, and his personal life.

      • Limited Sleep Hours: He usually gets three to five hours of sleep a night, while most grown-ups need seven to nine hours. He’s in bed around midnight and up at 3:30- 4:00 AM, and he likes to get up early more than sleep in.
      • Sacrificing Sleep: He will often cut back on sleep to have some quiet time before the day gets crazy. He likes to plan, meditate, and work out in the early morning hours.

      “I often sacrifice two hours of sleep just so I can have the quiet two hours that I need before the whole house wakes up, including the animals.”

      Even if Johnson doesn’t get much sleep, he stays mentally and physically on top of things. It seems like having a good routine and a purpose makes up for not getting enough rest.

Back

Gwyneth Paltrow’s Daily Routine

Her Go-To Practices for a Balanced Life

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

Optimized For:

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  • Published: April 15, 2025
  • Last Updated: May 29, 2025
    • Gwyneth Paltrow waking up to start her daily routine Gwyneth Paltrow waking up to start her daily routine

      6:30 AM

      Gentle Wake-Up and Oral Care

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

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

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

    • Gwyneth Paltrow starting her meditation routine Gwyneth Paltrow starting her meditation routine

      Meditation with Brad

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

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

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

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

    • Closeup of Gwyneth Paltrow's coffee Closeup of Gwyneth Paltrow's coffee

      Coffee and Family Time

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

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

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

    • Gwyneth Paltrow focusing on her morning workout Gwyneth Paltrow focusing on her morning workout

      Skin Supplement and Workout

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

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

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

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

    • Gwyneth Paltrow starting her post workout ritual Gwyneth Paltrow starting her post workout ritual

      Post-Workout Ritual

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

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

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

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

    • Gwyneth Paltrow focusing on her skincare routine Gwyneth Paltrow focusing on her skincare routine

      Morning Skincare Routine

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

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

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

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

    • Gwyneth Paltrow working on her laptop Gwyneth Paltrow working on her laptop

      Work and Wellness at the Office

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

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

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

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

    • Gwyneth Paltrow eating a light lunch Gwyneth Paltrow eating a light lunch

      Light Lunch

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

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

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

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

    • Gwyneth Paltrow working in the afternoon with a colleague Gwyneth Paltrow working in the afternoon with a colleague

      Afternoon Work

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

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

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

    • Gwyneth Paltrow relaxing after a tough day at work Gwyneth Paltrow relaxing after a tough day at work

      4:00 PM

      Wrap-Up and Transition Home

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

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

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

    • Closeup of Gwyneth Paltrow's early dinner Closeup of Gwyneth Paltrow's early dinner

      6:00 PM

      Early Dinner

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

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

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

    • Gwyneth Paltrow taking her evening bath Gwyneth Paltrow taking her evening bath

      7:30 PM

      Evening Bath

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

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

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

    • Gwyneth Paltrow starting her evening skincare routine Gwyneth Paltrow starting her evening skincare routine

      Nighttime Skin Care Routine

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

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

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

    • Gwyneth Paltrow sleeping at night Gwyneth Paltrow sleeping at night

      9:30 PM

      Sleep Routine

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

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

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

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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: May 14, 2025
    • Peter Thiel in his bed in the morning 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 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 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) 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 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 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 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 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 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 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 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 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 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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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: May 27, 2025
    • Peter Attia starting his daily routine by waking up 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 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 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. 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 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 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 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 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 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 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 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 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 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 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 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 (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 Dr. Peter Attia starting his sleep routine

      8:00pm

      Sleep

      Dr. Attia’s 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: May 29, 2025
    • The beginning of the Rhonda Patrick daily routine 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 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 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 Rhonda Patrick taking multiple supplements

      7:00 – 8:00 a.m.

      Rhonda Patrick Supplements

      Morning Supplements

      Rhonda Patrick on Morning supplements:

      Multivitamin:

      Rhonda 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 also uses Vitamin K2 supplement in her daily routine.

      “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 also takes Ubiquinol to enhance her daily lifestyle.

      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 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 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 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

      You can find out more about her supplement routine by reading our article about the Rhonda Patrick Supplement List.

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    • Rhonda Patrick eating breakfast 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 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 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 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 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 investing in a top-quality home sauna. The indoor saunas 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 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 opting for a cold pod ice bath tub. 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 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 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 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 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). 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:

    • Rhonda Patrick going to sleep 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: February 19, 2025
    • Closeup of Tim Ferriss in his bed 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 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 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 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 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 drinking AG1

      Tim Ferriss on Using AG1

      • Comprehensive nutrition solution: AG1 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 AG1 ->

      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 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 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 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 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 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 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 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 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 19, 2025
    • James Clear waking up 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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.