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Peter Thiel’s Daily Schedule

How Small Choices Add Up to Big Results

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

Optimized For:

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

      6:30 am

      Wakeup

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

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

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

    • Peter Thiel discussing longevity

      Commitment To Health & Longevity

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

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

    • Peter Thiel starting his workout routine

      Workout

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

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

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

    • Peter Thiel using the Human Growth Hormone (HGH)

      Human Growth Hormone (HGH)

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

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

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

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

    • Peter Thiel focusing on paleo diet

      Paleo Diet

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

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

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

    • Peter Thiel starting his work routine

      Work Routine

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

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

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

    • Peter Thiel focusing on time management

      Time Management

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

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

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

    • Closeup of supplement pills

      Supplements To Help With Focus

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

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

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

    • Peter Thiel reading his favorite book

      Reading

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

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

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

    • Peter Thiel recommending his favorite books

      Peter Thiel Book Recommendations

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

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

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

    • Peter Thiel playing chess

      Chess

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

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

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

    • Peter Thiel at a business dinner

      Business Dinner

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

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

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

    • Peter Thiel starting his sleep routine

      12:00 am

      Sleep

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

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

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Dr. Peter Attia’s Daily Schedule

The tools and tips for longevity and healthspan

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

Optimized For:

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

      4:00 am

      Wake-up

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

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

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

      Dr. Attia’s Morning Hydration

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

    • Peter Attia focusing on his morning meditation routine

      Morning Meditation

      Dr. Attia on Morning Meditation

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

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

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

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

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

    • Peter Attia focusing on his morning meditation routine

      Morning Supplements

      Dr. Attia on AG1

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

      Dr. Attia’s Daily Supplement Regimen:

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

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

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

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

    • Dr. Peter Attia drinking his morning coffee

      Morning Caffeine

      Dr. Attia on his “Morning Coffee Ritual”

      “My Favourite French Press Recipe

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

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

    • Dr. Peter Attia having his breakfast

      Breakfast

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

      Dr. Attia on Magic Spoon

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

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

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

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

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

    • Dr. Peter Attia drinking his protein shake

      Protein Shake

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

      Dr. Attia on Maintaining Muscle Mass:

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

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

    • Dr. Peter Attia starting his fasting routine

      Fasting

      Dr. Attia on why he changed his mind about fasting

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

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

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

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

    • Dr. Peter Attia focusing on his deep work routine

      Deep Work

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

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

    • Dr. Peter Attia working out

      Fitness

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

      Recommends the following books on fitness and nutrition 

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

      Stability: Daily training dedicated to improving stability.

      Strength: 3 days per week focused on building strength.

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

      Anaerobic Performance: 2 sessions per week targeting anaerobic performance.

      Workout Schedule

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

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

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

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

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

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

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

      Strength Training Routine

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

      Dr. Attia’s two favorite Squat/Deadlift Sets

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

      Aerobic Efficiency & Anaerobic Performance Routine

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

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

    • Peter Attia starting his lunch routine

      Lunch

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

      Other Occasional Meal Choices

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

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

    • Dr. Peter Attia drinking alcohol

      Alcohol Consumption

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

      Dr. Peter Attia on Alcohol

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

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

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

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

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

    • Dr. Peter Attia having dinner with his family

      5:00pm

      Dinner

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

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

      Dr. Attia’s Snacks:

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

    • Dr. Peter Attia reading a book

      8:30pm

      Reading

      Books on Dr. Attia’s bedside table:

      1- Historical Nonfiction: Red Notice by Bill Browder.

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

      1) Historical Nonfiction:

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

      2) Self-Improvement:

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

    • Dr. Peter Attia taking his sleep supplements

      Dr. Peter Attia’s Sleep Supplements

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

      Daily supplements:

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

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

      Occasional supplements to sleep early 

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

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

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

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

      8:00pm

      Sleep

      Dr. Attia’s Gunnar Blue-Light Blocking Glass

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

      Dr. Attia on OOLER Sleep System

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

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

      Dr. Attia on Alaska Bear Sleep Mask

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

      Dr. Attia on ChiliPad Cube

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

      Dr. Attia on Hydro Flask bottle

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

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

      Dr. Attia on Dexcom G5 Mobile CGM System

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

      Dr. Attia on Sleep Tech – Oura Ring

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

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Rhonda Patrick’s Daily Routine

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

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

Optimized For:

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

      8:00 a.m.

      Wake-up

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

      8:00 a.m.

      Dental Hygiene

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

      8:15 a.m.

      Coffee

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

      Rhonda Patrick on Benefits of Coffee

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

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

    • Rhonda Patrick taking multiple supplements

      7:00 – 8:00 a.m.

      Rhonda Patrick Supplements

      Morning Supplements

      Rhonda Patrick on Morning supplements:

      Multivitamin:

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

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

      Fish Oil:

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

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

      Vitamin D:

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

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

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

      Vitamin K2

      She uses Life Extension’s Vitamin K2 MK4 supplement.

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

      Lutein and Zeaxanthin

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

      Ubiquinol

      Rhonda takes Pure Encapsulations – Ubiquinol-QH 100mg.

      Omega 3 

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

      Sulforaphane

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

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

      PQQ (Pyrroloquinoline Quinone)

      Rhonda uses Life Extension- PQQ 20mg capsules daily

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

      Berberine

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

      Rhonda suggests that the use of berberine might lead to:

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

      Acetyl-L-Carnitine

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

      Alpha Lipoic Acid

      Rhonda takes Pure Encapsulations ALAVitamin C

      Rhonda takes Pure Encapsulations – Ester CCurcumin

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

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

      Probiotics

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

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

      Rhonda’s Breastfeeding Supplement Routine:

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

      Rhonda’s Toddler Care Supplements

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    • Rhonda Patrick eating breakfast

      Breakfast

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

      1-Scrambled Eggs with Satueed Kale, Garlic with Grapefruit

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

      Benefits:

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

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

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

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

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

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

      2- Mixed Nuts and Berries Bowl

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

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

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

      Benefits:

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

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

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

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

    • Rhonda Patrick making a smoothie

      Morning Smoothie

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

      Rhonda’s Morning Smoothie Recipe:

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

      Rhonda Patrick on Benefits of her Morning Smoothie

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

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

    • Rhonda Patrick focusing on intermittent fasting

      Intermittent Fasting

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

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

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

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

      Rhonda Patrick on Benefits of Intermittent Fasting

      “Recent studies suggest that:

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

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

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

    • Rhonda Patrick starting her workout routine

      Workout

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

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

      Rhonda on Pre-Workout Nutrition

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

      Rhonda on her Fitness Regimen and its Benefits

      Aerobic exercise

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

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

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

      High-Intensity Training

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

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

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

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

      Strength Training

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

      Yoga and Ballet

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

      Rhonda on Post-Workout Sauna

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

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

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

    • Rhonda Patrick in a sauna

      Sauna

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

      Rhonda’s Sauna Journey:

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

      Rhonda on Benefits of Suana

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

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

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

      Rhonda on the Heart-Healthy Benefits of Sauna

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

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

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

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

    • Rhonda Patrick taking part in a cold plunge

      Cold Exposure

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

      Rhonda on Cold Therapy

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

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

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

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

    • Rhonda Patrick eating lunch

      Lunch

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

      Rhonda on her Nutrient-Packed Lunch

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

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

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

      Rhonda on Refined Carbs

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

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

      Rhonda on Monitoring Blood Sugar Levels

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

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

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

    • Rhonda Patrick making a smoothie

      Smoothies

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

      Rhonda on her “Micronutrient Smoothie”

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

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

      Rhonda on Using Smoothies as a Partial Meal Substitute

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

      Rhonda’s Top Smoothie Choices

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

      Rhonda’s Green Juice recipe:

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

    • Rhonda Patrick starting her dinner routine

      4:15-5:25 pm

      Early Dinner

      Rhonda Patrick on the Variety of Dinners She Enjoys

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

      Rhonda on the Benefits of Her Dinner Choices

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

      Rhonda on Late-Night Eating

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

    • Rhonda Patrick taking her evening supplements

      Evening Supplements

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

      Sleep Supplements

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

      Rhonda on Magnesi-Om by Moon Juice

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

      Rhonda’s Nootropic Drink Recipe:

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

      Sleep

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

      Rhonda’s Sleep Optimization Strategies

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

      Rhonda’s Tips for Better Sleep

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

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

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Tim Ferriss’ Daily Schedule

How He Focuses On Productivity And Self-Improvement

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

Optimized For:

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

      10:00 a.m.

      Wake-up

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

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

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

      Here’s what he means by this approach:

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

      Here’s what Tim has to say about morning:

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

    • Meditation as part of the Tim Ferriss daily routine

      10:05 a.m.

      22 Minutes Morning Meditation

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

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

      2 minutes — Decompression period

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

      What is Transcendental Meditation?

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

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

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

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

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

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

    • Tim Ferriss drinking tea

      10:45 a.m.

      Tea Time

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

      Buy Oolong tea

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

      Benefits of Tim’s Oolong Tea

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

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

      • Anti-Inflammatory Properties:

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

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

      • Digestive Health:

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

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

      • Rich in Antioxidants:

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

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

      • Boosts Metabolism:

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

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

      • Promotes Heart Health:

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

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

      • Mood and Cognitive Support:

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

      Ginger: Traditionally used to improve mood and reduce stress.

      • Balancing Energy Levels:

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

    • Tim Ferriss writing his 5-minute morning journal

      11:00 a.m.

      Morning Routine Journal

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

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

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

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

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

      11:15 a.m.

      Breakfast

      He consumes a couple of things in his breakfast;

      • Exogenous Ketone or MCT oil

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

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

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

      Benefits Of Taking Exogenous Ketone In The Morning

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

      • Quick Energy Boost:

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

      • Enhanced Mental Focus:

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

      • Appetite Control:

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

      • Physical Performance:

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

    • Tim Ferriss drinking AG1

      Tim Ferriss on Using AG1 by Athletic Greens

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

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

    • Tim Ferriss having a morning workout using kettlebell

      12:00 p.m.

      Exercise Routine (20-90 minutes)

      The workout routine of Tim Ferriss consists of;

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

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

      Benefits Of Acroyoga

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

      • Physical Activation:

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

      • Mental Focus and Mindfulness:

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

      • Energy and Mood Boost:

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

      • Stress Reduction:

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

    • Tim Ferriss taking supplements

      The Tim Ferriss Supplement List

      Sleep Supplements:

      All are taken 30 – 60 minutes before bed.

      Nootropic Supplements for Brain Performance:

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

      Anti-inflammatory & General Health Supplements:

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

      Physical Performance & Recovery Supplements:

      Immune Support Supplements:

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

      1:00 p.m.

      Cold Shower

      After the workout, he takes a relaxing cold shower.

      Benefits Of Cold Showers

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

      • Increased Alertness and Energy:

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

      • Improved Circulation:

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

      • Reduced Muscle Soreness and Inflammation:

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

      • Enhanced Mood and Stress Reduction:

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

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

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

      1:30 p.m.

      Lunch

      Tim normally has lunch outside. For lunch he takes;

      • Organic beef
      • Vegetables
      • Pinto beans
      • Guacamole

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

      Group 1: Proteins:

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

      Group 2: Legumes:

      • Lentils
      • Black beans
      • Pinto beans

      Group 3: Vegetables:

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

      1:30 – 5:30 p.m.

      Work Routine

      Tim suggests a 4-hour work week.

      Buy 4-Hour Work Week By Tim Ferriss

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

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

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

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

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

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

      5:30 -8:30 p.m.

      After Work Activity

      Smaller First Dinner

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

      Sports Training (Brazilian Jiu-Jitsu Training)

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

    • Tim Ferriss having Salmon and Asparagus for dinner at home

      9:30 p.m.

      Dinner

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

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

      10:00 – 2:00 a.m.

      Night-Time And Sleep Routine

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

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

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

      Buy Apple Cider Vinegar

      Pre-Bed Snack

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

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

      Reading

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

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

      Some Book Recommendations By Tim Ferriss

      Motherless Brooklyn

      Stranger in a Strange Land

      How to Get Filthy Rich in Rising Asia

      Relax In Soaking Tub Or Ice Bath

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

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

      Listens to audio books or motivational presentations

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

Back

James Clear’s Daily Habits and Schedule

A guide on habit forming from the king of habits

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

Optimized For:

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

      Wake-up

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

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

      Morning Good Habits

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

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

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

      Hydration + Caffeine

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

      Coffee product recommendations

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

    • James Clear focusing on his journal routine

      Journaling

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

      Uses and recommends

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

      Gratitude Journaling

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

      James Clear on Habit Journal

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

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

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

    • James Clear starting his morning meditation routine

      Morning Meditation

      James Clear on Meditation

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

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

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

    • James Clear reading a book

      Reading

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

      Recommended Reading List from James Clear’s routine:

      Importance of Reading In James Clear’s Schedule

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

      Enhancing Knowledge Retention

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

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

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

    • James Clear focusing on intermittent fasting

      Skips Breakfast

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

      Intermittent Fasting Quickstart Guide

      12 Lessons Learned from 1 Year of Intermittent Fasting

      The Beginner’s Guide to Intermittent Fasting

      James Clear on Skipping Breakfast

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

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

    • James Clear starting his deep work routine

      8:00am

      Does Deep Work

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

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

      Recommends:

    • James Clear using social media

      12:00pm

      Social Media

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

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

    • James Clear eating his first meal in his daily routine

      12:00pm

      First Meal

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

      Recommends

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

      James Clear on His First Meal

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

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

      James Clear on Grocery Shopping

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

    • James Clear restarts his deep work routine

      1:00pm

      Resumes Deep Work

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

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

      5:00pm

      Fitness Routine

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

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

      Recommended Home Gym Equipment:

      Recommends and Uses Smart Sport Watches:

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

      Benefits Of Working Out

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

      Building a Home Gym for Convenient Workouts

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

      Importance of Tracking Workouts and Optimizing Energy

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

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

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

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

    • James Clear going on a walk with his kid

      8:00pm

      Spends Time with Loved Ones

      Recommendations if you have a baby

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

    • James Clear eating dinner with his family

      8:00pm

      Dinner

      Uses and recommends

      Practicing Gratitude Before Dinner

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

      Power of Nutritious Dinners

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

    • James Clear eating dinner with his family

      9:00pm

      Preparation Routine

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

      Efficient Daily Routine Planning

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

    • James Clear starting his sleep routine

      10:00pm

      Prepares for Bed

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

      Good Sleep Routine:

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

      Importance of Sleep:

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

      Stress Relief:

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

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

      f

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Andrew Huberman’s Daily Schedule

How he optimizes his morning, afternoon and night for focus, productivity, and sleep.

Dr. Andrew D. Huberman is an acclaimed neuroscientist and a tenured professor at Stanford University School of Medicine. He’s distinguished for his pioneering work in the field of brain development, particularly in the visual system. This article focuses on the details of Dr. Huberman’s morning routine, how he remains productive in the afternoon, his workout routine, what he eats, what supplements he takes, and his highly optimized sleep routine. Read on to find out more about Andrew Huberman’s daily routine.
Bonus: Andrew Huberman’s Comprehensive Supplement Guide: Boosting Testosterone, Sleep Quality, and Mental Sharpness

Optimized For:

  • Dopamine
  • Energy
  • Performance
  • Testosterone
  • Published: January 6, 2025
  • Last Updated: January 22, 2025
    • The start of Andrew Huberman's daily routine

      ~6:00 am

      Wake-up

      • Wakes up naturally between 5:30 am and 6:30 am.
      • For Andrew Huberman’s morning routine, he doesn’t use an alarm.

      “Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally,  early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality.”
      Dr. Huberman

    • Andrew Huberman drinking AG1

      6:00 AM

      Morning Routine Hydration

      “I’ve been using AG1 since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.”

      Dr. Andrew Huberman on AG1

      “I should mention the AG1 is delicious. I love the way it tastes. I mix mine with some water and a little bit of lemon or lime juice.”

      Whenever somebody has asked me what’s the one supplement they should take, I always answer AG1 by Athletic Greens.”

      Dr. Andrew Huberman on electrolytes in the morning routine

      “Your nervous system and your neurons particularly depend on electrolytes because you need the electrolytes, sodium, magnesium, and potassium, in the proper ratios, in order for those nerve cells to fire what are called action potentials”

      “Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT. LMNT is an electrolyte drink that has everything you need in order to get your brain and body to function at its best, but none of the things you don’t, in particular, sugar”

    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      Benefits of Daily Use of AG1

      • All-in-one nutrition solution: AG1 provides a complete and efficient source of nutrition, containing 75 premium vitamins, minerals, and nutrients derived from whole foods. Its powdered formula ensures easy absorption, delivering essential daily nourishment.
      • Improves gut health: Packed with prebiotics, probiotics, and natural enzymes, AG1 enhances digestion and promotes optimal nutrient absorption to support overall gut health.
      • Boosts immunity: A rich blend of Vitamin C, zinc, and functional mushrooms helps fortify the immune system, keeping you protected against everyday challenges.
      • Supports recovery: Contains a powerful mix of superfoods, adaptogens, and antioxidants, trusted by athletes for promoting faster recovery and maintaining performance.
      • Enhances energy levels: Includes magnesium to support energy production at the cellular level, helping sustain steady energy throughout the day.
      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

    • Andrew Huberman focusing on Yoga Nidra

      6:00 AM

      Yoga Nidra

      If you wake up not fully rested, Yoga Nidra can help you start your day efficiently. This technique can assist you in achieving a sleep-like state and replenishing dopamine, reducing cortisol, and decreasing total sleep need.

      Dr. Andrew Huberman on Yoga Nidra (Non-Sleep Deep Rest)

      “There are some interesting data published showing that these yoga nidra meditations, if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.”

      “There was this lore in the yoga nidra community that 30 minutes of yoga nidra is equivalent to 4 hours of sleep. Frankly, I don’t think there’s any evidence for that specific statement. But when I started doing this practice and exploring it, I found that I would come out of a 30-minute yoga nidra session feeling like I slept 5, 6 hours or longer.”
      Read Dr. Huberman’s Extensive coverage of NSDR and sleep optimization here.

      Yoga Nidra and it’s benefits

      Yoga nidra, also known as “yogic sleep,” is a type of relaxation practice involving guided body scans and visualizations. It aims to bring the mind and body into a deep relaxation state akin to the state between wakefulness and sleep. Some studies suggest that it may improve sleep quality, reduce insomnia symptoms, and alleviate stress and anxiety. Despite its potential benefits, it’s crucial to remember that yoga nidra should not replace medical treatment for sleep disorders.

      For anyone eager to unlock the full benefits of yoga nidra, the Yoga Wake Up app could be your new secret weapon! Imagine starting your day with a guided, soothing wake-up session or winding down with a calming yoga nidra practice, all from the convenience of your phone. With its variety of sessions tailored for relaxation and mindfulness, this app transforms everyday moments into powerful relaxation rituals.

    • Andrew Huberman focusing on sun exposure

      6:45 AM

      Sun Exposure

      • 2-10 minutes of sunlight exposure while walking for optic flow
      • Optional: Use an artificial light if the sun has not yet arisen. Get sunlight when it is available.

      Dr. Andrew Huberman on the Benefits of Morning Sunlight

      “View morning sunlight!” is one of my common refrains. Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.

      “The single best thing you can do for your sleep your energy your mood your wakefulness your metabolism is to get natural light in your eyes early in the day. This is grounded in the core of our physiology. There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night. So this is really the foundational power tool for ensuring a great night’s sleep and for feeling more awake during the day.”

      On Alternative Lighting

      “If you wake up before the sun rises, flip on as many lights as you can in your space if you want to be awake in your artificial light environment. And then, once the sun is out, go outside.”

      On Optic Flow
      “There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation — walking or biking or running — and generating optic flow in particular has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.”

    • Andrew Huberman in a cold plunge

      7:00 AM

      Cold Exposure

      Cold exposure can be done as an ice bath or a shower. Ice baths have been shown to be more effective but cold showers can work too.

      Read our in-depth guide on Cold Plunging and Cold Exposure


      Resilience
      : 1X weekly, 1-3 min
      Metabolism: 2X weekly / 11 min total
      Recovery: 3-6 min after training
      How cold? “I really want to get out but can stay in safely”. (~45F or ~7C)

      Benefits of Deliberate Cold Exposure:

      Deliberate cold exposure offers a range of benefits for both the brain and body. By following proper protocols, individuals can experience increased energy, focus, mood, resilience, metabolism, physical recovery, and a stronger mind-body connection.

      Energy and Focus: Cold exposure triggers the release of epinephrine and norepinephrine, enhancing alertness, focus, and providing a boost of energy that can be applied to mental and physical activities.

      Resilience and Grit: Embracing the stress of cold exposure as a self-directed challenge strengthens top-down control over reflexive states, fostering resilience and grit that extends to real-world stressors.

      Mood Enhancement: Cold exposure causes the release of dopamine, elevating mood, enhancing focus, attention, and goal-directed behavior, leading to sustained improvements in mood, energy, and focus.

      Metabolism: Cold exposure increases metabolism in the short term as the body burns calories to maintain core body temperature. Conversion of white fat to metabolically active brown fat can provide long-term metabolic benefits.

      Physical Recovery: Cold-water immersion after high-intensity exercise or endurance training can be an effective recovery tool, promoting muscle power, reducing muscle soreness, and enhancing perceived recovery.

      Mind-Body Connection: Deliberate cold exposure improves the mind-body connection by challenging mental barriers, increasing resilience, and developing a greater sense of control over reflexive responses.

      Importance Of Deliberate Cold Exposure

      “Anchoring your mind in cognitive activities as you get into the cold can be very helpful for maintaining clarity of mind.”

      “Personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method”

      “I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”

      “You’re getting better perfusion and blood flow. The biggest effect is a big increase of 2.5 times in dopamine that lasts for several hours. You know it’s a significant increase when you feel mentally clear and alert. It increases metabolism. Additionally, there’s the process of getting into this cold water when you didn’t want to, which overrides limbic friction and helps build resilience.”

      Cold plunge at home with a compact, portable Ice Tub

    • Andrew Huberman starting his workout routine

      7:30 AM

      Workout

      Sunday – Endurance;
      Monday – Legs;
      Tuesday – Heat/cold cycling;
      Wednesday – Torso push/pull;
      Thursday – High effort, short cardio;
      Friday – High-intensity interval training
      While it’s important to customize the routine to fit your personal needs, be sure to maintain the overall goals of the schedule. The specific days of each workout can be adjusted, but it’s important to maintain proper spacing between exercises.

      Dr. Huberman’s workout supplement recommendations

      Official supplements by Momentous Supplements as Endorsed by Dr. Huberman

      Alpha-GPC by Momentous (buy): 300mg, 30-60 minutes before key workouts. Alpha-GPC promotes the release of acetylcholine, a neurotransmitter involved in memory, attention and skeletal muscle contraction. It has been shown to increase power output in athletes.

      Tyrosine by Momentous (buy): 500mg, 30-60 minutes before key workouts. L-Tyrosine is an amino acid that can increase the production of dopamine and related neurotransmitters that positively impact energy, motivation and mood. Thus, L-Tyrosine is a powerful tool for enhancing exercise performance.

      Creatine by Momentous (buy): 5g daily. Creatine is a molecule that stores high-energy phosphate groups that ultimately lead to the regeneration of ATP, the primary energy carrier in the body. In thousands of studies, creatine has been shown to effectively increase exercise performance.

      Grass-fed Whey Protein by Momentous (buy): 40g, 30-60 minutes after workout. Whey protein is a well-absorbed source of protein that is useful for post-workout fueling. Research shows that consuming whey protein benefits muscle gain and fat loss, particularly post-workout.

      Dr. Huberman’s Fitness Toolkit

      For Huberman’s hypertrophy protocol, perform 3-4 sets of 5-8 reps with heavy weight for 3-4 weeks, resting for 2-4 minutes between sets.

      The next month, switch to lighter weight and do 8-15 reps with 2-3 sets per exercise, resting for 90 seconds between sets. To optimize your resistance training, choose two exercises for each muscle group – one that involves maximal contraction at the end of the movement (e.g., bent row) and another that involves a stretch or full range of motion at the beginning of the movement (e.g., pull up).

      To lower your heart rate between sets, practice physiologic sighs by taking two full inhales through your nose followed by one full exhale of all the air through your mouth. Keep in mind that the mind-muscle connection is important – certain muscles will grow bigger and stronger based on your ability to contract them without any load.

      After each training session, take 3-5 minutes to do some deliberately slow breathing to relax your mind and body and downshift your nervous system.

      Find detailed information on Dr. Huberman’s podcast on his Fitness Toolkit.

      Dr. Huberman’s Fitness Routine

      Sunday: Endurance – at least 30 minutes of cardio, ideally 60-75 minutes of zone 2 cardio such as jogging or hiking. Tip: use a weight vest for an extra challenge on shorter workouts.

      Monday: Legs – Quads, Hamstrings, Calves. Why legs on Mondays? Training the largest muscle group when you’re fresher sets off metabolic processes that elevate metabolism & amplify hormonal events. Get the hardest workout out of the way and move on.

      Tuesday: Heat/cold cycling – ideally, hot sauna (20 minutes) + ice bath (5 minutes) x 5 rounds. Check out the notes for best practices and the benefits of heat or cold.

      Wednesday: Torso – Push/Pull. Working push/pull enhances strength and joint integrity, and amplifies hormonal effects. Sample exercises: shoulder press, chin-ups. Important tip: don’t forget to train your neck safely to reduce shoulder risk of injury and discomfort.

      Thursday: Brief Cardio at 75-80% Effort – 35 minutes of running / rowing / cycling / stairs / jump rope, deeper than zone 2 but not all-out effort.

      Friday: High-Intensity Interval Training (HIIT) – goal is to get heart rate way up and tap into strength & hypertrophy training for legs without weights.
      Sample exercise: intervals on bike 20-30 second all-out sprint + 10 seconds rest x 8-12 rounds. For most people, max heart rate = 220-age. Only do all-out movements with perfect form.

      Saturday: Arms, Calves, Neck – Indirect training for torso. Sample exercise: triceps dip, chin up, dumbbell curls, incline curls, triceps kickback. Tweak the routine and shift to personalize but keep the broad goals – the specific days of each workout aren’t critical but the exact spacing is.

      Huberman does a hack squat, leg extensions, seated calf raises, leg curls, glute hamstring raise, etc. Huberman does not do squats or deadlifts.
      If you want to learn more about his fitness schedule, consider checking out Andrew Huberman’s Weekly Workout Routine article.

    • Andrew Huberman drinking Yerba Mate

      10:00 AM

      Morning Caffeine

      • Delays caffeine or tea intake by 2 hours after waking for adenosine regulation.
      • Prefers Yerba Mate over coffee. Buy Yerba Mate with a 20% discount
      • Prioritizes deep thinking tasks early in morning before eating breakfast.

      Benefits of Delaying Morning Caffeine

      “I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. However painful it may be to eventually arrive at that 90 to 120 minutes after waking, you want, and I encourage you, to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day. Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you’ll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash”

      “And if you drink caffeine at any point throughout the day, really try and avoid any caffeine, certainly avoid drinking more than a hundred milligrams of caffeine after 4:00 p.m and probably even better to limit your last caffeine intake to 3:00 p.m. or even 2:00 p.m”

      Significance of Morning Caffeine

       

      “If I’m going to do a resistance training workout, which is what I do three times a week, I will drink yerba mate. I usually brew my own. I’m a big fan of yerba mate because of the caffeine source. It also has a different caffeine-like substance in it. It also is not as dehydrating as coffee, but I also just really like it. But people should avoid the smoked varieties. The smoked varieties can be carcinogenic. “

    • Andrew Huberman preparing his meal

      1:00 PM

      First Meal

      • Practices Intermittent Fasting. Usually fasts for 12-16 hours, and has his first meal early afternoon.
      • When eating breakfast, he usually eats a low-carb meal with meat and vegetables, but may add carbs like rice or oatmeal after intense exercise.

      Potential Benefits of Intermittent Fasting

      Intermittent fasting is a dietary pattern in which you cycle between periods of eating and fasting. There are many different forms of intermittent fasting, but one common method involves eating all of your daily calories within a 6-8 hour window and fasting for the remaining 14-16 hours. Some people believe that intermittent fasting has a number of potential health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. It may also help to improve heart health, increase longevity, and reduce the risk of chronic diseases like type 2 diabetes and certain types of cancer.

      Dr. Huberman’s in-depth podcast on Fasting and Time-restricted Feeding.

      Athletic Greens

      Athletic Greens is a dietary supplement that contains a blend of ingredients that the manufacturer claims to have a range of health benefits, such as improved energy levels and athletic performance, support for immune health, improved digestion and gut health, improved skin health, and support for mental clarity and cognitive function.

      I’ve been using Athletic Greens since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.
      – Dr. Huberman
      Buy AG1 by Athletic Greens

    • Andrew Huberman starting his yoga routine

      03:00 PM

      Yoga Nidra

      • Optional: If Dr. Huberman is still feeling unrested he will do another 10-30 minute Yoga Nidra session.
      • Looking to add a guided approach to your yoga nidra sessions? The Yoga Wake Up app offers quick, accessible practices to deepen relaxation and recharge your energy.
    • Andrew Huberman focusing on his evening cardio routine

      06:30 PM

      Evening Cardio

      According to Dr. Huberman on social media, it may be more beneficial to do cardio workouts in the evening instead of weight training. However, he emphasizes that it’s important to do what feels comfortable for you. He also mentions that there could be some advantages to doing a morning workout and saving cardio for the evening.

    • Andrew Huberman eating his evening meal

      7:00 PM

      Evening Meal

      • Eats 3-4 hours before bedtime.
      • Eats carbs for replenishing glycogen levels and helps with sleep.
      • Avoids eating too much meat before bed to avoid long gastric clearance.

      Dr. Huberman’s approach to his evening meal

      In the Huberman Lab podcast, he focuses on starch for his last meal of the day, as it helps him sleep better. Starchy carbohydrates like pasta, rice, potatoes, etc. can decrease the time it takes to fall asleep and increase serotonin and tryptophan levels. Serotonin is a mood stabilizer that promotes good sleep quality, and tryptophan is an essential amino acid that is a precursor for several hormones, including melatonin and serotonin. Andrew Huberman also includes vegetables and sometimes lean protein like tuna or salmon, and if he’s not training as much, he reduces the carbohydrate intake by half. He notes that eating too much meat before sleep can negatively affect his sleep quality and that meat has a long gastric clearance time, which may contribute to poorer sleep.

    • Andrew Huberman starting his sleep routine by dimming the lights

      09:30 PM

      Dims Lighting

      “Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.
      Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine.”

      Detriments of Blue Light in the evening

      Exposure to blue light, particularly in the evening hours, can have negative effects on sleep. Blue light is a type of light with a short wavelength that is found in natural sunlight. It has been shown to suppress the production of the hormone melatonin, which is involved in the body’s sleep-wake cycle. When we are exposed to blue light at night, it can disrupt the body’s natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep.

      Research has shown that exposure to blue light in the evening can disrupt the body’s natural circadian rhythms, causing a delay in the release of melatonin and making it harder to fall asleep. In addition, blue light has been found to reduce the amount of deep sleep that people get, which is important for physical and mental restoration.

      To help minimize the negative effects of blue light on sleep, it is recommended to reduce exposure to screens (such as phones, tablets, and computers) in the hours leading up to bedtime, and to use screens that have a blue light filter or to use blue light blocking glasses. It is also recommended to avoid bright lights and to use dimmer lighting in the evenings, as this can help to promote the production of melatonin and improve sleep quality.

      Want to find out more about the Andrew Huberman sleep schedule? Read our article on his extensive sleep routine.

    • Andrew Huberman reading a book

      10:00 PM

      Reads

      Favorite Reading List.

      Notable Mentions:
      Outlive: The Science and Art of Longevity (Get)
      Why We Sleep: Unlocking the Power of Sleep and Dreams (Get)
      Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Get)

    • Andrew Huberman sleeping at night

      10:30 PM

      Sleep

      According to Dr. Andrew Huberman sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer. It is no surprise his entire routine is geared towards optimizing it.

      Benefits of Sleep Supplements

      “There are supplements that for most people will greatly improve their ability to fall and stay asleep and the three main supplements in that category or that kit of Momentous Sleep Supplements (Buy full sleep stack here).

      “The ideal time to take those is 30 to 60 minutes before bedtime”

      “I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. I use supplements from Momentous for all of the above.”

      “So every third or fourth night, I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack that I talked about before. So I’m taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.”

    • The Andrew Huberman Official Sleep Supplement Bundle

      As part of his powerful Toolkit for Sleep protocols, Dr. Huberman has helped us select the best ingredients backed by science. Each one provides unique effects that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and ready to tackle the toughest day.

      Buy the Huberman Lab Sleep Bundle ->
    • The Andrew Huberman Official Complete Product Bundle

      A comprehensive collection of products designed to support cognitive function, sleep, and hormone balance. This bundle contains a variety of high-quality supplements, including Omega-3, Magnesium Threonate, Apigenin, Inositol, L-Theanine, Tongkat Ali, Fadogia Agrestis, Zinc Picolinate, Alpha GPC, Tyrosine, Creatine, Acetyl-L-Carnitine.

      Each of these ingredients has been carefully selected by Dr. Huberman and shown to support brain health, improve sleep quality, and promote overall well being. This starter pack has everything you need to get going on the Huberman Protocol.

      Buy the Official Huberman Lab Complete Product Bundle ->
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Andrew Huberman’s Sleep Schedule

A Guide to Optimal Rest

Andrew Huberman, a noted Stanford University professor, is well-known for his valuable insights on improving human health. His latest advice focuses on a sleep protocol designed to enhance sleep quality. It is based on solid scientific research and offers straightforward strategies aimed at improving the quality of sleep. This article on Andrew Huberman’s sleep routine will discuss the simple yet effective steps he recommends for a better night’s rest, drawing on his scientific research and personal experiences.

Optimized For:

  • Circadian Rhythm
  • Healing
  • Sleep
  • Wellness
  • Published: December 27, 2024
  • Last Updated: January 22, 2025
    • Andrew Huberman focusing on sunlight exposure

      Sunlight Exposure

      Try to get sunlight exposure by going outside within 30 to 60 minutes of waking up. This helps set your body’s internal clock. Sunlight exposure in the morning is crucial for establishing a better sleep routine due to several key reasons such as:

      • Regulates Circadian Rhythms: Sunlight exposure helps synchronize your body’s internal clock, or circadian rhythm, which controls various biological processes, including sleep.
      • Increases Alertness: Exposure to natural light in the morning boosts alertness. It signals your brain to halt the production of melatonin, the hormone responsible for sleep.
      • Improves Mood: Morning sunlight can also enhance mood by increasing the release of serotonin, a neurotransmitter associated with feelings of happiness and well-being.
      • Enhances Sleep Quality: Regular exposure to natural light in the morning can lead to a better quality of sleep. It helps ensure that your body gets a clear signal of the distinction between night and day.

      Before the sun sets, make another effort to step outside. This second exposure helps reinforce your body’s natural rhythm. If you wake up before sunrise, use artificial lights to stay alert until you can go outside.

    • Andrew Huberman sitting on his bed

      Regular Sleep Schedule

      A consistent sleep schedule helps establish a better sleep routine by aligning with your body’s natural circadian rhythms and promoting healthier sleep patterns. Andrew Huberman has a consistent sleep schedule as he goes to bed daily at around 10:00 – 11:00 p.m.

      Here’s how it contributes to better sleep:

      • Enhances Sleep Efficiency: By going to bed and waking up at the same time each day, your body becomes conditioned to this routine. This regularity helps decrease the amount of time it takes to fall asleep and reduces nighttime awakenings.
      • Stabilizes Circadian Rhythms: Consistency in your sleep schedule helps stabilize your body’s internal clock. This synchronization ensures that various physiological processes, like hormone release, digestion, and cell repair, occur optimally.
      • Reduces Sleep Latency: With a consistent sleep schedule, your body learns when to start winding down. The predictability reduces the time it takes to fall asleep because your system starts the production of melatonin at a predictable time.
    • The diet needed for the Andrew Huberman sleep routine

      Dietary Considerations

      Andrew Huberman’s approach to his sleep routine includes specific dietary habits that support better sleep quality. Here’s how he manages his diet to enhance his sleep.

      • Caffeine: Avoid caffeine within 8 to 10 hours of your bedtime to prevent it from affecting your sleep.
      • Alcohol and Medications: Try to avoid drinking alcohol before sleeping. Also, most sleep medications can disrupt your sleep.
      • Consume Carbohydrates It’s better to consume carbohydrates at night than proteins. Andrew Huberman suggests focusing more on eating starches at night.

      “Drinking alcohol before sleep really screws up your sleep even if you’re not drunk.”
      Dr. Huberman

    • Andrew Huberman sitting on his bed

      Benefits Of Consuming Carbohydrates Before Sleeping

      Andrew Huberman incorporates carbohydrates in his pre-sleep diet to improve sleep quality. Let’s see how including carbs at night can be beneficial for sleep:

      • Facilitates Tryptophan Availability: Carbohydrates can increase the level of tryptophan in the brain. Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that is later converted into melatonin, the hormone that regulates sleep.
      • Serotonin Production: The insulin spike that follows carbohydrate intake helps tryptophan reach the brain more easily. Once there, it can be converted into serotonin, which not only boosts mood but also helps regulate the sleep cycle.
      • Improves Sleep Quality:  Diets with adequate carbohydrate levels can lead to better sleep patterns, including more restorative, deep sleep.

      “People with low-carb diets have a hard time sleeping. They have to rely a lot on supplements or medications…So in the evening, I tend to eat pasta, rice, and soups.”
      Dr. Huberman

    • Andrew Huberman standing in his room with dim lights

      Light Exposure at Night

      • Limit Bright Lights: Between 10 pm and 4 am, avoid bright lights, especially overhead lighting. Use dimmer lights or night lights just enough to see safely. Andrew Huberman starts dimming lights at around 8:00 – 9:00 p.m.
      • Blue Light: Consider wearing blue light-blocking glasses in the evening, but still keep the lighting low.

      “Around eight or nine p.m. I start bringing the lights down. In fact, I have a real sensitivity to the overhead lights because I’m so used to this pattern. So, I start dimming the lights in the evening overhead.”
      Dr. Huberman

    • Andrew Huberman starting his yoga routine

      Non-Sleep Deep Rest Protocol (NSDR)

      Non-Sleep Deep Rest (NSDR) refers to a variety of practices that are designed to provide the benefits of sleep without actual sleep. These techniques are aimed at inducing states of deep relaxation, which can rejuvenate the mind and body similarly to sleep.

      NSDR protocols are especially beneficial for those who struggle with sleep, including people with insomnia, or for anyone who wants to enhance their relaxation and recuperation during wakeful hours.

      Here’s a breakdown of some common aspects and methods associated with NSDR:

      Types of NSDR Techniques:

      • Yoga Nidra: A guided meditation practice that involves lying down in a comfortable position and following a set of verbal instructions aimed at inducing complete physical, mental, and emotional relaxation.
      • Guided Meditation: Involves listening to guided imagery or instructions that help focus the mind and relax the body deeply.
      • Autogenic Training: This technique uses visual imagery and body awareness to relax the body. Phrases like “my arms are heavy and warm” are repeated to induce a state of deep relaxation.
      • Progressive Muscle Relaxation: Involves tensing and then relaxing different muscle groups in the body, which can help to achieve a state of deep relaxation and mental calmness.

      Benefits of NSDR:

      • Reduces Stress and Anxiety: By calming the nervous system, NSDR can significantly lower stress and anxiety levels.
      • Improves Mood: These relaxation techniques can increase serotonin levels, which helps to improve mood and overall sense of well-being.
      • Enhances Sleep Quality: Regularly practicing NSDR can help regulate sleep patterns and improve the quality of sleep by making it easier to fall asleep and increasing the proportion of restorative sleep stages.
      • Increases Cognitive Function: Relaxation and reduced stress can lead to improved concentration, memory, and problem-solving skills.

      Implementation:

      • NSDR can be practiced at any time of the day but might be particularly effective during times when you feel the need to calm down or before bedtime to prepare for sleep.
      • Sessions can vary in length, typically lasting between 10 to 30 minutes. You can use the Reveri App to prepare for your sleep routine.

      “One of the most powerful tools that has come into my life in the last decade is a practice that I call non-sleep deep rest (NSDR). You can do NSDR the first thing in the morning if you ever wake up and do not get enough sleep. I often get up and feel like I did not get enough sleep. I do a 30-minute NSDR and I feel terrific as if I got a full night’s sleep.”
      Dr. Andrew Huberman

    • Andrew Huberman holding his sleep supplement bottles

      Andrew Huberman’s Sleep Supplements

      Although Andrew Huberman strongly believes that behavior makes the whole difference when it comes to sleep and says, “Behaviors rewire your nervous system”, he also understands the importance of supplements as they help the system react at the moment. He has a sleep coctail of supplements that enhances his routine.

      Here’s Andrew Huberman’s sleep supplement list:

      • Magnesium (either 145mg of Threonate or 200mg of Bisglycinate)

      Andrew suggests taking these two types of Magnesium alternatively as part of your sleep aid. As per him, “It makes people feel a little drowsy and increases the depth and amount of their deep sleep”

      “While talking about Apigenin, Andrew Huberman says, “[Apigenin] acts as a bit of an anxiety-lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating, problem-solving, and future anticipation that they are doing, which is a requirement for falling asleep.”

      Theanine, an amino acid found primarily in tea leaves, is widely recognized for its potential benefits on sleep. It is often used as a supplement to promote relaxation and improve sleep quality.

      Here are several ways in which theanine can benefit sleep:

      • Promotes Relaxation: Theanine helps increase levels of GABA (gamma-aminobutyric acid), serotonin, and dopamine in the brain. These neurotransmitters play key roles in regulating emotions, mood, concentration, alertness, sleep, and appetite.
      • Reduces Stress and Anxiety: Theanine has been shown to have anxiolytic effects, meaning it can help reduce anxiety and stress. By mitigating the physiological and psychological responses to stress, theanine can make it easier to fall asleep and stay asleep.

      Warning:

      As per Huberman, if you take Theanine, “your dreams will get very vivid”. Therefore, those people who wake up in the middle of the night should avoid this supplement.

      Additional Supplements

      You can take these supplements about 30-60 minutes before sleep as recommended by Andrew Huberman.

      You can also get Andrew Huberman’s Sleep Supplement Bundle to improve your sleep routine.

      • 900mg Myo-inositol

      For people who have trouble falling back asleep after waking up in the middle of the night, Andrew Huberman suggests taking Myo-inositol.

      “Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night. It has other beneficial uses as well for mood.”
      Dr. Huberman

    • Andrew Huberman with Momentous supplements

      The Optimal Momentous Sleep Supplement Stack

      Andrew Huberman has a detailed approach to optimizing sleep, and one of the key parts of his strategy involves using a targeted supplement stack. Huberman has worked with Momentous to develop a combination of sleep aids that help support healthy rest and recovery. These supplements are natural, science-backed, and designed to enhance sleep quality.

      Here’s a breakdown of the supplements in the Momentous Sleep Supplement Stack:

      • Apigenin: A natural compound found in chamomile, Apigenin helps calm the nervous system and supports the transition into sleep. It’s best taken 30–60 minutes before bed.
      • Magnesium L-Threonate: This form of magnesium helps regulate neurotransmitters and promotes relaxation, making it easier to fall asleep and stay asleep throughout the night.
      • Inositol: Known for its role in balancing neurotransmitters like serotonin, Inositol supports mood regulation and helps improve sleep quality by reducing nighttime wakefulness.
      • L-Theanine: An amino acid commonly found in green tea, L-Theanine reduces stress and anxiety, promoting relaxation and helping you wind down for the night.

      The Momentous Sleep Supplement Stack combines these powerful supplements—Apigenin, Magnesium L-Threonate, Inositol, and L-Theanine—to naturally enhance sleep quality. You can support better sleep and overall wellness by including them in your nightly routine.

    • Sleep Environment

      The setup of your sleep environment can drastically affect how well you sleep. Andrew Huberman optimizes his sleeping area to promote a restful night.

      • Cool and Dark: Keep your bedroom cool and dark for optimal sleep.
      • Adjustable Bedding: Use blankets that can be added or removed as needed to maintain comfort.
      • Avoid Phone Usage: Andrew Huberman avoids using his phone before bed and puts it on airplane mode. Instead, he goes for reading.
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The Perfect Sleep Routine

Practical tips for a restful night, every night.

Creating an optimal bedtime routine is one of the easiest and most effective ways to improve the quality of your sleep and ensure you wake up feeling refreshed and energized. A well-structured sleep routine helps your body wind down, signaling that it’s time for rest. You can improve how quickly you fall asleep and the overall restfulness of your night by following a consistent bedtime schedule and focusing on healthy habits. Let’s analyse how you can create a routine that works for you and improves your sleep schedule.

Optimized For:

  • Recovery
  • Rest
  • Sleep
  • Wellness
  • Published: November 26, 2024
  • Last Updated: January 21, 2025
    • A girl with an alarm clock

      Fix A Bedtime

      Creating a fixed bedtime routine is a simple way to improve your sleep quality and overall well-being. Your body can better align with its natural rhythms by setting a consistent sleep schedule, making it easier to fall asleep and wake up feeling energized.

      • Bedtime routine consistency: Consistency in your sleep schedule helps your brain naturally recognize when it’s time to sleep, making it easier to fall asleep and wake up feeling refreshed.
      • Choosing your bedtime: Decide on a bedtime and wake-up time that fits your daily schedule, ensuring you get 7-9 hours of sleep each night. Stick to this schedule every day, including weekends, to maintain a consistent sleep routine. Consider using the Philips SmartSleep Wake-Up Light, which gradually lights up to simulate a natural sunrise.
      • Reminder for bedtime: If needed, set a reminder alarm to signal when it’s time to start winding down for bed, helping you maintain a regular bedtime routine. The Fitbit Versa 3 can be a helpful tool, offering bedtime reminders and sleep tracking to ensure you stay on schedule.
      • Reinforcing your sleep-wake cycle: A consistent bedtime routine reinforces your body’s natural sleep-wake cycle, promoting better sleep quality and making it easier to fall asleep each night. Adding a white noise machine like the LectroFan High Fidelity White Noise Machine can help create a soothing environment that encourages deep sleep.
    • A guy using a phone with a red light filter

      Put Away The Electronics

      Reducing screen time before bed is an essential part of establishing a healthy sleep routine. While it might be tempting to relax with your favorite show or scroll through social media, electronic devices can significantly disrupt your sleep.

      • Blue light and its impact on sleep: Devices like smartphones, computers, and televisions emit blue light, which tricks your brain into thinking it’s still daytime. This disrupts your sleep routine by decreasing melatonin production, making it harder to fall asleep.
      • Minimizing evening electronics use: To maintain a consistent sleep routine, it’s best to put away electronics as you begin your bedtime routine. Try to avoid using them in the evening to prevent disruptions to your sleep schedule.
      • Using red-light filters: If you must use your phone or other devices in the evening, enable the red-light filter well in advance of your bedtime routine. This helps reduce the effects of blue light, making it easier to stick to your optimal sleep schedule.
      • Creating a screen-free bedtime routine: Rather than relying on screens, incorporate calming activities into your bedtime routine like reading a book or practicing mindfulness. An e-reader with a built-in red-light filter, like the Kindle Paperwhite, is a great alternative if you enjoy reading before sleep.
      • Fostering a sleep-friendly environment: Keeping your sleeping area free from electronic distractions is vital for maintaining a good sleep routine. Consider using an alarm clock with a red-light setting instead of your smartphone to wake up.

      Implementing these practices as part of your sleep routine can help you establish a healthy bedtime schedule, ensuring that you wake up feeling refreshed and ready for the day ahead.

    • A girl meditating at night

      Start Meditating

      Focusing on meditation during your bedtime routine can be a game-changer for improving your sleep quality. Much like yoga, regular meditation practice helps calm the mind and body, making it easier to stay asleep.

      • Meditation and sleep quality: Regular meditation practice, particularly mindfulness meditation, can significantly improve your sleep routine. It teaches you to accept your thoughts and manage emotions without judgment, reducing the anxiety that often accompanies bedtime.
      • Mindfulness meditation practice: Practicing mindfulness meditation is simple. Close your eyes, focus on your breathing, and allow yourself to observe your thoughts and feelings without trying to change them.
      • Using meditation apps: To get started with meditation, consider using a meditation app like Headspace, which offers guided sessions tailored to improving sleep. These sessions can be a valuable addition to your bedtime routine, helping you establish healthy bedtime habits and enhance your sleep hygiene practices.
      • Create a comfortable space for meditation: Having a dedicated space for meditation can make it easier to incorporate this practice into your sleep routine. Consider using a top-quality yoga mat for comfort during your meditation sessions. A comfortable mat can help you relax and focus, making your evening routine more effective.

      For those interested in starting a meditation practice, check out our top-class Daily Meditation Routine article, which offers a comprehensive guide to integrating meditation into your daily life, along with product recommendations to support your practice.

    • A guy drinking herbal tea before sleeping

      Eat And Drink Healthy Items Before Sleeping

      The foods and drinks you consume before bed can greatly influence the quality of your sleep. While heavy meals and alcohol can lead to sleep disturbances, going to bed hungry isn’t the solution either. Striking the right balance with a light snack or a cup of non-caffeinated herbal tea can help you unwind and get ready for a peaceful night’s sleep.

      • Skip heavy meals and alcohol before bed: Consuming a large meal or drinking alcohol before going to sleep can cause discomfort, indigestion, and frequent trips to the bathroom, all of which can disrupt your sleep routine.
      • Curb hunger with a light snack: An empty stomach at bedtime can be just as disruptive as overeating. A small snack like almonds or a banana, can help settle your stomach and make it easier to drift off to sleep. Consider Nature’s Bakery Fig Bars as a good option for a bedtime snack, providing a satisfying mix of carbs and fiber.
      • Opt for non-caffeinated herbal teas: Sipping on non-caffeinated tea in the evening can be a comforting part of your sleep routine. Herbal teas like chamomile are known for their calming effects and can help you relax. The Traditional Medicinals Nighty Night Tea is a great choice for promoting relaxation and a good night’s sleep.

      Adding a light, healthy snack or a cup of non-caffeinated tea to your evening routine can help you achieve better sleep by soothing your stomach and calming your mind.  You can maintain a consistent sleep routine and enhance the quality of your sleep by choosing more sleep-friendly options.

    • A girl writing a journal

      Start Journaling

      Journaling can be a powerful addition to your bedtime routine, helping you process your thoughts and emotions before sleep. You can clear your mind and prepare yourself for a restful night by taking a few moments to write down your thoughts.

      • Journaling as a nighttime ritual: Journaling in the evening can help you sort through your thoughts and feelings, making it easier to relax. This practice can help create a consistent sleep routine by allowing you to let go of any lingering stress or anxiety from the day.
      • Simple journaling tips: If the idea of journaling feels overwhelming, start small. Consider writing a simple to-do list for the next day or jotting down three things you’re grateful for. This can still provide the mental clarity needed to improve your bedtime routine. The Leuchtturm1917 Hardcover Notebook is a great choice for a journaling notebook, offering a high-quality and comfortable writing experience.
      • Creating a peaceful journaling environment: Make journaling a soothing part of your sleep routine by setting up a calm environment. Use a comfortable pen like the Uni-Ball Jetstream Retractable Ball Point Pen and light a candle or diffuse essential oils to create a relaxing atmosphere.

      If you’re thinking about starting a journaling practice, be sure to explore our Journaling article. It provides valuable tips and product recommendations to guide you, whether you’re just beginning or seeking to enhance your existing routine.

    • A guy holding sleep supplements

      Take Sleep Supplements

      Incorporating sleep supplements into your bedtime routine can be an effective way to support your natural sleep-wake cycle and enhance your overall sleep quality. These supplements are designed to help your body relax, making it easier to fall asleep.

      • Supporting your sleep-wake cycle: Sleep supplements are formulated to nurture your body’s natural rhythms, helping you maintain a consistent sleep schedule. These supplements can make it easier to establish a good sleep routine bysupporting the optimal functioning of your nervous system
      • Magnesium L-Threonate benefits: Magnesium L-Threonate, a key ingredient in many sleep supplements, helps prime your body for sleep. It not only promotes relaxation but also supports cognitive function, which is essential for a restful night’s sleep.
      • Apigenin for relaxation: Apigenin, a bioflavonoid found in sleep supplements, plays a crucial role in helping your body transition into sleep. Its calming effects make it a valuable component of any bedtime routine.
      • L-Theanine for a peaceful mind: L-Theanine is another powerful ingredient that promotes relaxation, helping to quiet the mind and prepare you for sleep. This amino acid is particularly effective when combined with other sleep-promoting nutrients.
      • Recommended sleep supplement: The Momentous Sleep supplement is an excellent choice for enhancing your sleep routine. It’s recommended to take one pack 30 minutes before bedtime to support a healthy sleep schedule and promote deep, restorative sleep.

      Sleep supplements from Momentous can be a powerful tool in creating a consistent and effective sleep routine. Incorporating the right supplements into your bedtime routine, along with other healthy sleep habits, can make a significant difference in your overall sleep quality.

    • A guy listening to music before sleeping

      Tune In To Music

      Listening to music can be an excellent way to enhance your sleep routine. Whether you prefer classical, jazz, or ambient sounds, incorporating calming audio into your bedtime schedule can help you relax and prepare for a good night’s sleep.

      • Music as a relaxation tool: Music has the ability to calm your mind and shift your focus away from daily stressors and anxiety. The genre of music isn’t as important as how it makes you feel. Choose tracks that help you create a peaceful atmosphere before bed. A pair of comfortable sleep headphones like the AcousticSheep SleepPhones can make this part of your sleep routine even more enjoyable.
      • Using ambient sounds and noise for better sleep: Other audio options like ambient sounds or white noise, can also be beneficial. Consider using a LectroFan White Noise Machine to create a steady soundscape that promotes deeper sleep.
      • Customizing your audio environment: Tailor your bedtime routine by experimenting with different types of sounds and music to see what works best for you.

      Tuning in to calming music or ambient sounds before bed can be a key component of your sleep routine. You can enhance relaxation, establish a consistent sleep routine, and ultimately enjoy better, more restorative sleep by using these audio tools into your bedtime schedule.

    • A girl reading a book at night for her optimal bedtime routine

      Read a Good Book

      Reading before bed can be a calming and effective way to wind down, making it easier to fall asleep and maintain a consistent sleep routine. The right book can help you relax, clear your mind, and prepare for a restful night.

      • The Power of Now: This book by Eckhart Tolle encourages mindfulness and presence, making it an ideal read to help you relax at the end of the day. It’s a great choice for calming your mind and easing into a good sleep routine.
      • Nothing Much Happens: Written by Kathryn Nicolai, this collection of gentle, soothing stories is specifically designed to help you relax and fall asleep. It’s perfect for those nights when you need a little extra help drifting off. Consider using a Kindle Paperwhite for a comfortable reading experience before bed.
      • A First Time for Everything: This memoir by Dan Santat offers light-hearted and engaging stories that can transport you away from your worries, helping you to settle into your sleep routine.
      • Stolen Focus: Why You Can’t Pay Attention: Johann Hari’s exploration of attention and focus can help shift your thoughts away from daily stressors, providing an intriguing yet relaxing way to end your day. This book can be a part of your bedtime schedule, helping to promote a calm mind before sleep.
      • The Nightingale: Kristin Hannah’s novel is a captivating read that can immerse you in a different world, helping to distract your mind from the stresses of the day. A compelling story like this can be a great tool to help you wind down and prepare for a good night’s sleep.

      Whether you choose a thought-provoking book or a soothing collection of stories, the act of reading can help you establish healthy sleep habits and maintain a consistent bedtime schedule.

    • A guy taking a bath at night

      End the Day with a Bath

      A warm bath can be a soothing addition to your bedtime routine, helping your body prepare for a restful night’s sleep.

      • Melatonin and body temperature regulation: As part of your sleep-wake cycle, your body begins producing melatonin in the evening, signaling that it’s time to wind down. Taking a warm bath can help facilitate these natural changes.
      • Warm bath benefits: A warm bath taken about an hour before bedtime can raise your body temperature, and as you cool down afterward, it triggers a feeling of drowsiness. This rapid temperature change mimics the natural cooling process your body undergoes before sleep, making it easier to relax and fall asleep.
      • Timing your bath for optimal sleep: To make the most of this effect, plan to take your bath at least sixty minutes before you intend to go to bed. This timing allows your body to cool down sufficiently, aligning with your optimal sleep schedule. Consider using a product like Dr. Teal’s Lavender Epsom Salt Soaking Solution in your bath to enhance relaxation.
      • Incorporating a bath into your bedtime routine: Making a bath a regular part of your evening routine can contribute to a consistent sleep schedule. The soothing nature of a bath can help create a sleep-friendly environment.
      • Enhance relaxation with bath products: To further improve your sleep routine, try adding calming bath products like Spa Luxetique Foaming Bath. This can help create a tranquil atmosphere, easing your transition into a good sleep routine.

      Ending your day with a warm bath can be a simple yet effective way to enhance your sleep hygiene practices. A consistent bath routine can help you establish healthy bedtime habits, contributing to a more restful sleep.