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Joe Rogan’s Supplement Routine

His Favorites for Building Strength and Endurance

Joe Rogan is well-known for his focus on health and fitness, and his supplement routine plays a big part in supporting his active lifestyle. From brain boosters to memory enhancers, Joe Rogan takes a variety of supplements to keep his mind and body sharp. This article will provide a clear overview of Joe Rogan's supplements, including his go-to choices for brain health and overall wellness.

Optimized For:

  • Health
  • Performance
  • Supplement
  • Wellness
  • Published: November 25, 2024
  • Last Updated: April 29, 2025
    • Joe Rogan with his top supplements

      Top 5 Supplements Joe Rogan Uses

      • AG1:Packed with vitamins, minerals, and probiotics, AG1 helps support energy, digestion, and immunity—all in one scoop.
      • Creatine: A must-have for strength and endurance, creatine fuels your muscles and brain for peak performance.
      • NMN: Want more energy and better aging? NMN helps boost NAD+ levels, keeping your cells young and active.
      • Quercetin: This powerful antioxidant fights inflammation and supports immunity, making it a go-to for daily wellness.
      • Resveratrol:Known as the anti-aging secret, resveratrol supports heart health and longevity.
    • Joe Rogan sitting on a table with a green smoothie made using AG1

      AG1

      Joe Rogan begins each day with AG1, mixing one scoop of this nutrient-packed powder with water to create a morning drink that supports his overall wellness. AG1, a popular choice in the Joe Rogan supplements list, combines essential vitamins, minerals, and other key nutrients to provide a solid foundation for his daily routine.

      • Daily Routine: Each morning, Rogan takes AG1, ensuring he gets a wide range of nutrients in one convenient scoop.
      • Comprehensive Support: AG1 is designed to support energy, immunity, digestion, and overall vitality, giving Rogan a well-rounded start to his day.
      • Balanced Nutrition: With a blend of greens, probiotics, vitamins, and minerals, AG1 provides foundational nutrition that aligns with Rogan’s health-focused lifestyle.
    • Joe Rogan holding a creatine supplement bottle

      Creatine

      Joe Rogan has frequently discussed creatine on his podcast, highlighting research that suggests it not only supports muscle growth but also enhances cognitive function, especially when the body is fatigued.

      • Cognitive Benefits: Creatine may improve brain function, particularly in situations where energy levels are low, making it more than just a muscle-building supplement.
      • Endorsed by Joe Rogan: He actively uses creatine and has spoken about its wide-ranging benefits on his podcast, reinforcing its place in his daily supplement routine.
      • Muscle Hydration and Growth: Creatine increases water retention in muscle cells, giving them a fuller, larger appearance while also supporting strength and endurance.
      • Safety and Effectiveness: According to him, creatine is one of the safest supplements available, making it a reliable addition to any fitness or wellness routine.

    • Joe Rogan holding a Vitamin D supplement bottle

      Vitamin D

      Joe Rogan includes Vitamin D3 in his daily supplement routine, emphasizing its importance for overall health. Despite spending ample time outdoors, Rogan maintains his vitamin D intake, recognizing that many individuals don’t get enough of this crucial vitamin from food or sunlight.

      • Daily Dosage: Rogan takes Vitamin D daily, which he considers a foundational part of his wellness regimen.
      • Widespread Deficiency: Vitamin D deficiency is common, largely because it’s primarily obtained through sunlight and is scarce in foods. Fortunately, regular supplementation can help achieve optimal levels.
      • Impact on Health: Vitamin D plays a significant role in reducing inflammation, boosting serotonin production, supporting brain function, and lowering risks associated with aging, cancer, and depression.
      • Why Joe Rogan Supplements with Vitamin D: Although he spends plenty of time outdoors running hills and playing with his dog, Rogan supplements with Vitamin D to ensure his levels remain optimal, especially for brain health and longevity.

      Maintaining consistent vitamin D levels can be a powerful addition to any health routine, as demonstrated by Rogan’s continued commitment to it.

    • Joe Rogan sitting on a table with Resveratrol pills

      Resveratrol

      Joe Rogan has recently added Resveratrol to his daily routine, taking it each morning to boost his energy levels and enhance his overall well-being. Resveratrol is commonly known for its potential in supporting longevity and cellular health, making it a popular choice in the Joe Rogan supplements list.

      • Daily Intake: He takes Resveratrol every morning, stating that it provides him with a noticeable boost in energy and leaves him feeling great throughout the day.
      • Benefits of Resveratrol: Known to activate sirtuin genes, Resveratrol plays a role in promoting cellular health, supporting energy levels, and potentially aiding in longevity.
      • Why Joe Rogan Uses Resveratrol: He values Resveratrol for its energizing effects and its potential support for long-term health, making it a valuable addition to his routine.

      Adding Resveratrol to your routine, as Rogan has, may provide a boost in daily energy and support a proactive approach to health.

    • Joe Rogan holding a NMN supplement pill

      NMN

      In addition to Resveratrol, Joe Rogan includes NMN in his morning routine, a powerful combination that he says gives him a noticeable boost in energy and helps him feel great. NMN has gained popularity in the wellness world, particularly for its role in supporting cellular health and longevity.

      • Daily Routine: Rogan takes NMN alongside Resveratrol every morning, finding that this combination contributes to sustained energy throughout the day.
      • How NMN Works: NMN helps to increase NAD+ levels in the body, a coenzyme vital for cellular energy production and repair. By boosting NAD+ levels, NMN supports the proper functioning of sirtuins, proteins that play a role in aging and cellular health.
      • Why Joe Rogan Uses NMN: Rogan values NMN for its energizing effects and its ability to support cellular vitality, making it a key part of his daily supplement list.

      Adding NMN to a morning routine, as Rogan has, may offer a natural boost in energy and contribute to long-term cellular wellness.

    • Joe Rogan sitting on a table with an Omega-3 fish oil bottle

      Omega-3 Fish Oil

      Joe Rogan has highlighted the importance of Omega-3 fish oil in his routine, taking 3 tablespoons of Carlson’s Super Omega-3 fish oil daily. This supplement is known for its benefits to heart health, brain function, and joint and muscle recovery, making it a valuable addition to the Joe Rogan supplements list.

      • Daily Dosage: Rogan opts for 3 tablespoons of liquid Omega-3 each day, emphasizing its importance for a balanced, health-focused lifestyle.
      • Health Benefits: Omega-3s support cardiovascular health, enhance cognitive function, and aid in recovery for muscles and joints, contributing to overall wellness.
      • Why Joe Rogan Takes Omega-3: Given its well-rounded benefits, Omega-3 fish oil fits naturally into Rogan’s supplement routine, supporting both his physical performance and brain health.
      • Alternative Option: A top-of-the-line Omega-3 supplement sourced from anchovies, sardines, and mackerel, can provide a potent 1600mg of EPA and DHA in a 1:1 ratio without the fishy aftertaste, making it a convenient and high-quality choice for individuals who want to energize their daily routine.

      Adding Omega-3 fish oil to your routine, as Rogan has, can be a smart way to support heart, brain, and joint health naturally.

    • Joe Rogan drinking a protein shake

      Protein

      Protein is an essential part of Joe Rogan’s diet, supporting muscle recovery and overall performance. He relies on Onnit Protein Bites for a quick and convenient source of protein to fuel his body after workouts or throughout the day.

      • Onnit Protein Bites: Rogan enjoys these as a simple and effective way to boost his protein intake. They offer a convenient, on-the-go option for muscle recovery without the need for mixing powders or prepping meals.
      • Whey Protein : For those looking to increase protein intake, opting for a top-quality whey protein powder is an excellent idea. Free from gums, stabilizers, and refined sugars, it supports muscle growth, speeds up recovery, strengthens the immune system, and promotes overall well-being.
      • Plant-Based Protein: Built for high performers, plant protein provides 20g of clean, plant-based protein per serving. Using a blend of pea and rice proteins, it delivers a complete amino acid profile to fuel recovery and optimize performance. It is free from artificial additives and low in sugar, making it a clean, effective choice for those seeking a non-dairy protein source.

    • Joe Rogan with multi-vitamin pills

      Multi-Vitamin

      A solid multivitamin forms the core of Joe Rogan’s supplement stack, ensuring he consistently gets essential vitamins and minerals to fuel his active lifestyle. For years, he’s relied on Pure Encapsulations Athletic Pure Pack, which offers more than just basic vitamins.

      • Daily Essential: Rogan’s multivitamin is a daily non-negotiable, providing a foundation of nutrients to support his body’s needs.
      • Athletic Pure Pack: Each Pure Encapsulations Athletic Pure Pack includes a comprehensive blend of vitamins and minerals along with extras like creatine for muscle support, Coenzyme Q10 for energy, NAC (N-Acetyl Cysteine) for cellular health, alpha-ketoglutarate for metabolic support, and EGCG (a potent antioxidant from green tea extract).
      • Convenient Daily Packets: These packs come in easy-to-carry packets containing 9 capsules, making it simple for Rogan to get his complete daily dose on the go.
      • Preference for Powdered Vitamins: Joe Rogan prefers multivitamins in capsule form, as they allow for better absorption, making sure his body can make the most of the nutrients.
    • Joe Rogan with Quercetin pills on a table

      Quercetin

      Quercetin, a natural plant pigment, is a valuable part of Joe Rogan’s supplement routine. Found in various fruits, vegetables, and grains, Quercetin offers antioxidant, anti-inflammatory, and even antiviral benefits, making it a popular choice in the Joe Rogan supplements list.

      • What Is Quercetin? Quercetin is a flavonoid, a type of plant pigment that’s abundant in foods like apples, onions, berries, kale, tomatoes, and tea, known for its health-supporting properties.
      • Health Benefits: As an antioxidant, Quercetin helps neutralize free radicals in the body, potentially reducing inflammation and supporting immune health. It has also shown some antiviral effects, contributing to overall wellness.
      • Why Joe Rogan Takes Quercetin: Rogan includes Quercetin in his daily regimen to support his health and immune system, benefiting from its natural anti-inflammatory properties.

      Adding Quercetin into your daily routine, as Rogan does, can be a natural way to support overall health with added antioxidant protection.

    • Joe Rogan with Vitamin B supplements

      Vitamin B

      Joe Rogan prioritizes Vitamin B as an essential part of his supplement routine, recognizing its role in maintaining energy levels and brain function. Since these vitamins play a vital role in metabolism, nervous system health, and cognitive performance, they are a consistent part of the Joe Rogan supplement list.

      • Onnit Active B Complete: He takes this supplement to support energy production and overall vitality. It provides a full spectrum of B vitamins that help with metabolism, nervous system function, and sustained daily energy.
      • Brain Drive: As an alternative, this supplement delivers a well-rounded combination of B vitamins, acetyl-L-carnitine, bacopa monnieri, and tyrosine to promote neurotransmitter production, improve neural communication, and enhance mental clarity. It also supports blood flow and adrenal function, making it beneficial for those aiming to stay sharp and focused.

      Maintaining proper Vitamin B levels can make a noticeable difference in energy and cognitive function. Rogan’s use of B-complex supplements reflects his commitment to optimizing both physical and mental performance.

    • Joe Rogan with a Nootropic drink

      Nootropic Supplements

      Joe Rogan has a passion for nootropics—brain-boosting supplements that support memory, focus, and mental clarity. In his daily routine, he uses several nootropic products to help him stay sharp during podcasts, UFC commentary, and workouts. Here’s a look at the nootropic supplements that make up a key part of the Joe Rogan supplements list.

      • Onnit Alpha BRAIN: Rogan has used Alpha BRAIN consistently since 2010 to enhance his mental performance. Known for supporting memory, focus, and clarity, Alpha BRAIN has become his go-to supplement before podcasts, UFC fights, and stand-up sets. He reports that it makes recalling words and forming sentences noticeably easier.
      • Neuro Gum: Rogan’s latest nootropic favorite is Neuro Gum, a convenient chewing gum packed with nootropic ingredients. Each piece contains caffeine from green tea for energy, L-theanine for focus, Vitamin B6 for nerve function and mood, and Vitamin B12 for brain health and energy. He often chews two pieces at a time before performances or workouts, experiencing an immediate lift in energy, focus, and clarity without the jitters.
      • Nutrition53 Neuro1: Neuro1, a powdered drink mix, was Rogan’s introduction to the world of nootropics and sparked his enthusiasm for brain supplements. Designed to support memory, recall, focus, and concentration, Neuro1 remains a key part of his routine for mental sharpness.
      • TruBrain Nootropic Shots: TruBrain is a convenient 1oz liquid shot formulated to improve memory and boost mental output. These shots offer Rogan an easy, on-the-go option for nootropic support, especially when he needs an extra boost in focus and productivity.

      Adding nootropic supplements to a daily routine, like Joe Rogan, can support brain function and enhance mental clarity, making it easier to stay sharp and focused in any situation.

    • Joe Rogan holding a macular support formula

      Macular Support Formula

      Joe Rogan includes Macular Support Formula in his supplement routine to help counteract age-related vision loss, supporting eye health as he prioritizes long-term wellness. This supplement is formulated to protect and maintain vision, addressing the natural decline that can come with aging.

      • Why Joe Rogan Takes Macular Support Formula: Rogan is proactive about eye health, taking this supplement to help reduce the effects of age on his vision and maintain optimal eye function.
      • Benefits of Macular Support: Formulated with antioxidants and nutrients that promote healthy vision, this supplement supports the macula, the central part of the retina, which plays a vital role in clear, sharp sight.
      • Supporting Eye Health in the Long Run: As part of the Joe Rogan supplements list, the Macular Support Formula offers valuable nutrients aimed at protecting against age-related changes, helping to preserve Rogan’s eye health for years to come.

      Adding a high-quality macular support supplement to a daily routine, as Rogan has, can be a simple yet effective way to support long-term eye health.

    • Joe Rogan holding a supplement bottle

      Glucosamine Chondroitin & MSM

      Joe Rogan prioritizes joint health in his supplement routine, taking glucosamine chondroitin with MSM to protect his joints from the strain of regular exercise and aging. Given his active lifestyle, this supplement plays a key role in maintaining joint flexibility and reducing the wear and tear from repetitive movements.

      • Why Glucosamine and Chondroitin? These compounds naturally occur in cartilage, which gradually breaks down over time, particularly for individuals who repeatedly stress their joints through exercise or daily activities.
      • Extra Strength for Extra Support: Rogan opts for the Extra Strength version by 365 Everyday Value, aiming to keep his joints in top shape and support overall mobility.
      • Combining with MSM: MSM (Methylsulfonylmethane) is often paired with glucosamine and chondroitin to enhance joint support, providing additional anti-inflammatory benefits that are beneficial for active individuals like Rogan.
      • Preventing Joint Wear and Tear: With regular use, glucosamine chondroitin and MSM help Rogan manage the impact of his high-intensity routines, aiding in long-term joint health and comfort.

      Adding glucosamine chondroitin and MSM to a supplement routine can offer natural support for joint health, particularly valuable for those who lead an active lifestyle.

    • Joe Rogan with pre-workout supplements

      Pre-Workout Supplements

      Pre-workout supplements are a vital part of Joe Rogan’s routine, giving him the energy and endurance needed for his demanding fitness routines. Among the top picks in the Joe Rogan supplements list are Onnit’s Shroom Tech Sport and Alpha Brain Pre-Workout.

      • Onnit Shroom Tech Sport: Rogan’s preferred pre-workout, Shroom Tech Sport, combines natural ingredients like cordyceps, ashwagandha, green tea extract, and methyl B-12. This blend supports energy and endurance, helping him increase workout volume and improve aerobic performance.
      • Alpha Brain Pre-Workout: Another favorite, Alpha Brain Pre-Workout, uses caffeine as a stimulant, delivering 200 mg per dose to boost focus and energy. Rogan relies on this pre-workout for the mental and physical lift he needs before challenging sessions.

      By including top-of-the-line pre-workout supplements, you can keep yourself prepared for high-energy workouts and enhance your daily routine.

    • Joe Rogan with probiotic supplements

      Probiotics

      Joe Rogan is a firm believer in maintaining a healthy gut, understanding that digestion plays a key role in overall well-being. A balanced gut microbiome can aid digestion, support immunity, and help prevent inflammation. While Rogan’s diet already includes probiotic-rich foods like kimchi and kombucha, he also turns to probiotic supplements to further enhance his gut health.

      • Gut Health Benefits: A well-balanced gut microbiome helps digestion run smoothly and reduces inflammation, contributing to overall wellness.
      • Onnit Total Gut Health: He often includes this probiotic supplement in his routine to promote digestion and gut balance. It contains five key probiotic strains along with S. Boulardii, a gut-friendly yeast that helps new microorganisms thrive.
      • Digestive Effects: Fair warning—taking this supplement might have you visiting the bathroom like it’s your new favorite hangout spot. But hey, at least everything’s moving the way it should!

    • Joe Rogan taking supplements to improve his mood

      Mood & Stress Support

      Joe Rogan understands the importance of managing stress and maintaining a balanced mood, which is why he includes supplements in his routine to support relaxation and mental well-being. One of his go-to choices for stress relief and serotonin support is Onnit New MOOD.

      • Onnit New MOOD: He takes this supplement to help promote relaxation and support serotonin production, making it easier to unwind after a long day.
      • Stress Management: The ingredients in New MOOD work together to help ease stress, providing a natural way to support mental clarity and emotional balance.
      • Relaxation Benefits: Designed to be taken at the end of the day or whenever stress levels rise, New MOOD can help encourage a calm and relaxed state without feeling groggy.
      • Why Joe Rogan Uses It: With his demanding schedule, he prioritizes supplements that help him recover mentally and physically, making stress management an important part of his supplement routine.

    • Joe Rogan with supplements

      The Complete Joe Rogan Supplement List

       

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Dr. Peter Attia’s Supplement List

Daily Nutrients for a Healthy Lifestyle

Dr. Peter Attia, a physician focused on health and longevity, has crafted a supplement list designed to support his daily wellness. With a focus on optimizing energy, performance, and sleep, Dr. Attia uses various supplements in his daily routine to maintain overall well-being. This article will offer an easy-to-follow breakdown of Dr. Peter Attia's supplement routine, highlighting those products that support his sleep and overall health.

Optimized For:

  • Health
  • Nutrition
  • Performance
  • Supplements
  • Published: November 25, 2024
  • Last Updated: March 24, 2025
    • Peter Attia with his morning supplements

      Morning Supplements

      Dr. Peter Attia’s morning supplement routine is designed to support his overall health, cognitive function, and longevity. Here’s a breakdown of the supplements he takes in the morning:

      • SlowMag (Magnesium): Dr. Attia starts his day with 2 tablets of SlowMag, a magnesium supplement that supports muscle function, heart health, and overall well-being.
      • Curcumin Extract (Theracurmin): He takes 90-180 mg of curcumin extract, a potent anti-inflammatory, to support cognitive function and brain health.
      • Omega-3 Fish Oil: Dr. Attia includes 2 grams of omega-3 fish oil to support heart health, reduce inflammation, and maintain optimal brain function.
      • Vitamin D: He takes enough Vitamin D to maintain a blood level of 40-60 ng/ml of 25-hydroxy vitamin D. This helps support immune function, bone health, and mood regulation.
      • Magnesium Variants: Throughout the day, he alternates between different types of magnesium, including Magnesium Citrate and Carlson Mag Oxide, aiming for a total intake of up to 1 gram to support his overall health.
      • Baby Aspirin: Dr. Attia takes 1 baby aspirin as a preventive measure for heart health. If you’ve got a cardiovascular condition, we strictly recommend talking to your doctor before opting for any medicine or treatment.
      • Methylfolate and Methyl B-12: These supplements are essential for DNA repair, cardiovascular health, and cognitive function.
      • Vitamin B6: Helps with metabolism and the production of neurotransmitters, supporting brain health.

      These morning supplements form the foundation of Dr. Peter Attia’s supplement list, supporting both his physical and mental performance. By carefully selecting supplements based on his personal needs and goals, he ensures optimal health benefits throughout the day.

    • Peter Attia drinking a shake with AG1

      Green Powder Supplementation

      Dr. Peter Attia takes a thoughtful approach to green powder supplementation, carefully selecting what he includes in his routine. He avoids most multivitamins, as they often contain excessive and unnecessary ingredients. However, he makes an exception for AG1, a green powder that fits his needs.

      • Balanced Nutrient Support: Dr. Attia includes one scoop of AG1 in his daily routine. He finds this green powder beneficial because it provides a balanced mix of vitamins and minerals without overloading on unnecessary components.
      • Double Dosing for Intense Activities: On days when he’s doing something more physically demanding, like hunting or other high-energy activities, Dr. Attia increases his intake to two scoops per day for extra support.
      • Personal Investment: Dr. Attia has firsthand knowledge of how AG1 is made and processed, which adds to his confidence in the product. His investment in Athletic Greens, the company behind this green powder supplement, reflects his belief in its quality and effectiveness.

      Dr. Peter Attia supports his daily nutrient intake while avoiding the pitfalls of traditional multivitamins by adding AG1 into his supplement list. His green powder routine offers a simple yet effective way to maintain his health and energy levels throughout the day.

    • Peter Attia drinking a protein shake in the morning

      Protein Shake In The Morning

      Dr. Peter Attia starts his mornings with a nutritious protein shake that fuels his body for the day ahead. This shake is an essential part of the Peter Attia supplement routine, providing a quick and convenient source of protein and other nutrients.

      • Almond Milk Base: Dr. Attia uses 24 ounces of almond milk as the base for his protein shake, offering a dairy-free, low-calorie option.
      • 50 Grams of Protein: To meet his protein needs, Dr. Attia includes 50 grams of protein in his shake. A recommended option is the Plant Protein, which provides a high-quality, plant-based protein source. You can mix one scoop of this plant protein with 12 ounces of water or milk daily.
      • Frozen Fruit: For added flavor and nutrients, Dr. Attia blends in frozen fruit, providing natural sweetness and a boost of vitamins and fiber.

      This protein shake is a simple and effective way to kickstart Dr. Peter Attia’s day, ensuring he gets the necessary nutrients to support his active lifestyle. It’s an easy addition to anyone’s supplement list for those seeking to add more protein into their morning routine.

    • Peter Attia making the Peter Kaufman shake for lunch

      The Peter Kaufman Shake For Lunch

      Dr. Peter Attia’s lunchtime routine includes a nutrient-packed homemade shake called the “Peter Kaufman Shake.” This shake is designed to provide sustained energy and essential nutrients to keep him fueled throughout the day.

      • Two Liters of Super Starch Shake: Dr. Attia drinks two liters of this custom shake, which combines healthy fats, protein, and super starch for slow-digesting energy.
      • Heavy Cream and Zero-Sugar Almond Milk: The base of the shake is made from heavy cream and zero-sugar almond milk, providing a rich texture while keeping sugar intake low.
      • Chocolate Super Starch: A package of chocolate super starch adds a sustained source of carbohydrates that supports energy levels without spiking blood sugar.
      • Almond Butter: Two tablespoons of almond butter are included for healthy fats and a smooth, nutty flavor.
      • Whey Protein: Dr. Attia adds 20 grams of whey protein to the shake for an extra protein boost. A good option to consider is Grass-Fed Whey Protein Isolate Powder, a high-quality, clean protein source.
      • Frozen Strawberries: For natural sweetness and added fiber, frozen strawberries are blended into the shake, enhancing both flavor and nutritional value.

      The Peter Kaufman Shake is a convenient way for Dr. Peter Attia to pack a variety of nutrients into his lunch, supporting both his energy and protein needs. This shake can be a great addition to anyone’s supplement list, especially for those looking for a meal replacement that supports sustained energy and muscle recovery.

    • Peter Attia holding a sleep supplement pill

      Sleep Supplements

      Dr. Peter Attia supplement list includes a thoughtful blend of products for his nightly routine to support restful sleep and optimize recovery. His approach focuses on calming the mind and body, promoting deeper, more restorative sleep.

      • Glycine: Dr. Attia takes 2 grams of glycine before bed to help relax the nervous system and improve sleep quality.
      • Ashwagandha: This adaptogen, taken in a 600 mg dose before sleep, helps reduce stress and promote relaxation.
      • Magnesium L-Threonate: Magnesium L-Threonate, taken in capsule form, helps support cognitive function and enhance sleep by calming the mind.
      • Melatonin: To regulate his sleep-wake cycle, Dr. Attia uses a small dose of melatonin, typically between 2 to 5 mg, depending on his needs.
      • Phosphatidylserine: Dr. Attia includes 600 mg of phosphatidylserine in his nighttime routine to help manage cortisol levels and improve overall sleep quality.

      The Dr. Peter Attia supplement list offers an excellent strategy for anyone seeking to improve their sleep quality and recovery.

    • Peter Attia holding a supplement pill in an aeroplane

      Supplements For Jet Lag

      The Dr. Peter Attia supplement routine is ideal for managing jet lag, helping him adjust quickly to new time zones and maintain his productivity during travel. His approach focuses on minimizing the effects of jet lag while supporting wakefulness and sleep.

      • Phosphatidylserine (Jarrow PS100): Dr. Attia takes phosphatidylserine 30 minutes before boarding to help lower cortisol levels and prepare his body for sleep and stress management.
      • Kirk Parsley’s Sleep Remedy: To promote relaxation and prepare for rest at the appropriate time, Dr. Attia uses one capsule of Kirk Parsley’s Sleep Remedy.
      • Delaying Sleep Until Destination Time: A key part of Dr. Attia’s jet lag strategy is delaying sleep until it aligns with the destination city’s time zone, helping his body adjust more smoothly.
      • Modafinil: Dr. Attia takes 200 mg of Modafinil to support wakefulness when needed, ensuring he stays alert and focused after arriving at his destination. We recommend discussing with your doctor before opting for Modafinil to avoid health issues down the line.

      This supplement routine helps Dr. Peter Attia combat the effects of jet lag, allowing him to adjust his sleep-wake cycle efficiently.

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Jeff Bezos’ Daily Schedule

Habits that Fuel His Billion-Dollar Success

Jeff Bezos, the founder of Amazon and one of the world’s most successful entrepreneurs, follows a daily schedule that keeps him focused, productive, and balanced. Starting his day early, he makes time for important habits that support both his personal well-being and professional goals. His routine includes structured mornings, a clear fitness plan, and a focus on prioritizing high-impact tasks throughout the day. In this article, we’ll take a closer look at the details of the Jeff Bezos daily routine, from his morning practices to the habits that fuel his success.

Optimized For:

  • Focus
  • Leadership
  • Productivity
  • Success
  • Published: November 24, 2024
  • Last Updated: March 14, 2025
    • Jeff Bezos sitting in his bed in the morning

      6:30 a.m.

      Wakeup

      He begins each day with a calm, intentional wakeup routine. Rising early, he prioritizes time for himself, allowing for mental clarity before the demands of his schedule begin. This quiet start is key to setting a balanced tone for his day.

      • Early Start: He makes it a habit to wake up around 6:30 a.m., giving himself a head start before diving into work. This timing fits smoothly into his daily routine and supports a healthy sleep pattern.
      • No Alarm Needed: He wakes up naturally, without an alarm clock. This approach allows his body to follow its natural rhythm, which is part of his commitment to health and wellness in his routine.
      • Time for Himself: The first moments of his day are reserved for personal reflection. This quiet time helps him mentally prepare for a busy day ahead, making it an essential part of his daily habits.
      • Balance and Productivity: Waking up early gives him space to begin his day calmly, a habit he sees as important to balancing his schedule and maintaining a productive mindset.

      Jeff Bezos’ morning routine reflects his belief that a balanced and steady start each day is essential for a successful day ahead. His natural wakeup, personal reflection time, and early start lay the groundwork for a productive schedule.

    • The Jeff Bezos daily routine starting without any phone

      No Phone Routine

      He starts each morning without his phone, focusing on quiet time with his partner, Lauren Sánchez, before the day’s demands set in. This screen-free ritual helps him begin the day refreshed and focused.

      • Magic Moment: Bezos and Sánchez begin their mornings by talking and connecting without their phones. This time together strengthens their bond and creates a magic moment between them daily.
      • Energy and Focus Booster: By keeping his mornings phone-free, he avoids digital distractions. This slow start helps him preserve his energy and keeps his mind fresh for the day’s tasks.
      • Improved Decision-Making: The absence of phone clutter allows him to approach his daily schedule with a clear head, enhancing his decision-making abilities.
      • Alternative for Phone Users: If you find it hard to resist your phone in the morning, a short meditation through apps like Yoga Wake Up or Headspace can offer a calming start without social media clutter.

      Jeff Bezos’ daily habits show that keeping mornings simple and phone-free can create a refreshing start to the day. This focused approach in his routine helps him stay sharp, connected, and ready for success.

    • Jeff Bezos writing in a journal

      Journaling

      He includes journaling in his weekly routine, using it as a tool for mental clarity and focus before his day gains momentum.

      • Morning Reflection: He uses journaling to slow down, reflecting on his thoughts and ideas in the morning before his day picks up speed.
      • 2-3 Times a Week: Although not a daily habit, he finds value in incorporating journaling regularly, balancing consistency with flexibility.
      • Mental Clarity: Journaling helps him focus and mentally organize, which supports his approach to decision-making and planning for the day ahead.
      • Learn More About Journaling: If you’re interested in adopting a similar practice, consider checking out our journaling article for tips on building a simple, effective routine.

      Journaling in the morning gives Jeff Bezos a quiet start to his day, providing clarity and focus to enhance his daily schedule and productivity.

    • Jeff Bezos drinking his coffee as part of his morning routine

      Drinking Coffee

      He starts his morning with a warm cup of coffee, keeping things relaxed and simple.

      • Coffee in an Ember Mug: He drinks his coffee from a self-heating Ember mug, ensuring it stays at an ideal temperature throughout his morning.
      • Made by Himself or His Fiancée: The coffee is a shared effort—either Bezos or his fiancée makes it, depending on who rises first, adding a personal touch to his morning routine.
      • Alternate Choices: For those who prefer a different start, a cold AG1 shake or a warm cup of Matcha Green Tea can offer a refreshing, health-focused alternative to coffee.

      Jeff Bezos’ daily habits include this enjoyable coffee ritual, a simple yet meaningful start to his day that adds comfort and focus to his morning routine.

    • Jeff Bezos eating pancakes for breakfast

      Breakfast With Kids

      He values mornings spent with his kids, making breakfast a time for family connection and shared moments before school.

      • Family Time at Breakfast: He prioritizes quality time with his kids over breakfast, making it a key part of his daily routine.
      • Bold Breakfast Choices: He keeps his mornings exciting with unconventional dishes, like Mediterranean octopus with a poached egg, green garlic yogurt, bacon, and potatoes, bringing variety and flavor to his breakfast routine.
      • Homemade Pancakes Tradition: On Sundays, he often whips up homemade blueberry-chocolate chip pancakes, adding a personal touch that his family enjoys together.
      • Enhancing Breakfast with Yerba Mate: A cup of Yerba Mate can be a refreshing addition to breakfast, offering a natural boost to start the day with focus and energy.
    • Jeff Bezos cleaning dishes

      Household Chores

      In Jeff Bezos’ daily routine, household tasks play an important role. These small responsibilities allow him to spend time with family and focus on life outside of work.

      • Dish Duty: He often takes charge of washing the dishes, making it a part of his morning routine that keeps him grounded and connected.
      • Family Time Through Chores: By doing chores, he spends meaningful time with family, blending daily life with family responsibilities.
      • Work-Life Harmony: Rather than seeking a strict work-life balance, he believes in “work-life harmony,” where personal and professional lives support each other.

      Jeff Bezos’ routine shows that even small tasks like household chores can add value to the day, helping him stay connected to his family and find balance in his schedule.

      “In fact, if I’m happy at work, I’m better at home — a better husband and better father. And if I’m happy at home, I come into work more energized — a better employee and a better colleague.”
      Jeff Bezos   

    • Jeff Bezos reading a newspaper

      Reads Newspaper

      In the Jeff Bezos daily routine, mornings are kept free from work-related tasks, but he still makes time to read the newspaper, keeping up with current events in a relaxed setting.

      • Morning Reading Ritual: He enjoys starting his day by catching up on the news, a habit that aligns with his preference for a calm, work-free morning.
      • Owner of The Washington Post: As the owner of The Washington Post, he has a vested interest in news, but his reading routine remains leisurely and is part of his daily habits.
      • Do-Nothing Approach: This routine complements his “do-nothing” approach in the mornings, allowing him to ease into the day without jumping into work tasks.

      Jeff Bezos’ schedule reflects a balanced start, with his morning reading habit bringing a mix of information and relaxation into his daily routine.

      “I like to putter in the mornings.”
      Jeff Bezos   

    • Jeff Bezos standing in the gym to start his workout routine

      Workout

      Committed to long-term health, he hits the gym almost every day, working with his celebrity trainer, Wes Okerson, to keep his routine challenging and effective.

      • Regular Gym Sessions: He prioritizes nearly daily gym workouts, ensuring he maintains his strength and endurance as part of his long-term fitness routine.
      • Celebrity Trainer Guidance: With guidance from Wes Okerson, known for training stars like Tom Cruise and Gerard Butler, he benefits from expert techniques tailored to build strength without over-strain.
      • Strength and Cardio Mix: Bezos’ exercise routine includes strength training, low-impact cardio, and resistance exercises, keeping his fitness plan diverse and engaging.
      • High-Resistance Approach: Okerson’s method emphasizes low-impact, high-resistance workouts that incorporate resistance bands, weight training, and rowing machines.
      • Progressive Weight Lifting: After mastering each technique, he gradually increases his weights, allowing him to maximize muscle growth and endurance.

      If you’re aiming to enhance your home workouts with similar equipment, here are some great options:

      • Resistance Bands: Ideal for adding low-impact resistance and can be used for a variety of exercises.
      • Exercise Mats: Provide comfort and safety for floor exercises, essential for core workouts and stretches.
      • Treadmills: A staple for cardio and stamina building, bringing outdoor runs indoors.
      • Exercise Bikes: Low-impact and effective for endurance, simulating the benefits of biking from home.
      • Ellipticals: Perfect for full-body, joint-friendly workouts that combine cardio with resistance.

      Jeff Bezos’ exercise routine is a balanced mix of strength, cardio, and outdoor activities, designed to keep him active, healthy, and strong at any age. His approach to fitness reflects his dedication to health and success, making it a vital part of his daily schedule.

    • Jeff Bezos standing in a tennis court

      Outdoor Activities To Compliment His Workout

      Beyond the gym, he embraces a range of outdoor activities that bring excitement and variety to his daily routine. His adventurous pursuits offer a fresh way to stay active and explore new challenges.

      • Ocean Expedition: He once traveled to the bottom of the ocean to recover parts of Apollo 13, showing his passion for exploration and historical preservation.
      • Amazon Wind Turbine Climb: In one of his more daring feats, he climbed an Amazon wind turbine, adding a thrilling twist to his outdoor activities.
      • Outdoor Sports: To mix things up, he also enjoys outdoor sports like paddleboarding and rowing, adding variety and enjoyment to his exercise routine.
      • Dog Sledding Adventure: He has also tried dog sledding, which adds a unique form of endurance training while enjoying the beauty of the outdoors.
      • Space Travel with Blue Origin: He took his adventures to new heights, literally, by traveling to space on Blue Origin’s New Shepard rocket, adding a truly extraordinary experience to his list.
      • 50-Mile Horseback Ride: A horseback journey through West Texas saw him cover 50 miles, combining endurance with a love for nature.
      • Classic Outdoor Hobbies: He also enjoys more conventional activities, like kayaking and tennis, which offer balance to his high-intensity pursuits.

      Jeff Bezos’ routine of outdoor activities keeps him engaged, physically active, and ready for new experiences, adding a thrilling element to his fitness routine and daily schedule.

    • Jeff Bezos starting his morning work routine

      10:00 am

      Highly-Productive Morning Work Routine

      After completing his morning routine, he starts his workday with a clear mind and renewed energy. His focus is on tackling the most challenging tasks during his most productive hours.

      • High IQ Meetings at 10 a.m.: He schedules his most mentally demanding meetings around 10 a.m., the peak of his productivity.
      • Focus on Key Decisions: Rather than making frequent small decisions, he uses this time to concentrate on a few high-quality decisions that drive progress.
      • Prime Hours for Productivity: His peak working hours are between 10 a.m. and midday, a time he uses efficiently to maximize his daily schedule.
      • Document Review and Meetings: Bezos’ day includes reading important documents and participating in meetings, either in person or over Zoom, keeping him connected and informed.

      Jeff Bezos’ schedule prioritizes focused, high-impact work in the morning, helping him maintain productivity and make meaningful progress on his goals at Amazon, Blue Origin, and beyond.

    • Jeff Bezos in a meeting room

      Afternoon Work Routine

      After focusing on high-impact tasks in the morning, he spends his afternoons handling smaller meetings and staying connected with operations. This time allows him to shift gears and engage with employees across different levels.

      • Impromptu Discussions: He holds spontaneous meetings on the warehouse floor at least once a week, talking directly with managers and workers to stay grounded and connected.
      • Visiting Fulfillment Centers: When not in meetings, he may visit one of Amazon’s fulfillment centers, giving employees a chance to interact with him in person.
      • Demanding but Fair: Known for setting high standards, he values fairness and shows respect for employees’ insights and perspectives.
      • Pauses Big Choices for Next Day: By 5 p.m., he stops making key decisions, preferring to revisit important choices the next day when he’s refreshed.

      Jeff Bezos’ daily schedule highlights his balanced approach to leadership, combining big-picture planning with direct interaction and a focus on well-timed decision-making.

      “By 5 p.m., I’m like, ‘I can’t think about that today. Let’s try this again tomorrow at 10 a.m.”
      Jeff Bezos  

    • Closeup of supplement pills

      Supplements To Keep You Active

      Maintaining energy and focus throughout a hectic workday can be challenging, but the right supplements can help support mental clarity and physical endurance. These options are great for anyone looking to stay sharp and active, even during demanding schedules.

      • Omega-3: Known for its brain and heart health benefits, Omega-3 fatty acids support mental sharpness, reduce inflammation, and improve overall mood. They are a great addition for those aiming to maintain long-term cognitive and cardiovascular health.
      • Brain Drive: A nootropic supplement formulated to enhance focus, cognitive function, and memory retention. It can help keep your brain operating at its best, even during demanding mental tasks or late work hours.
      • Alpha GPC: This supplement is excellent for improving brain function, supporting memory, and maintaining focus. It’s particularly beneficial for those looking to stay alert and productive during mentally challenging tasks.
      • Tyrosine: This amino acid helps combat mental fatigue, supports dopamine production, and improves focus. It’s ideal for individuals who need to stay sharp during periods of stress or prolonged work sessions.
      • Creatine: While often associated with workouts, creatine is also a great supplement for cognitive enhancement. It boosts brain energy and supports overall stamina, making it helpful for both physical and mental activities.
      • NMN (Nicotinamide Mononucleotide): A precursor to NAD+, NMN enhances cellular energy production and promotes anti-aging benefits. It helps fight fatigue and keeps you feeling relaxed throughout the day.
      • Spearmidine: Designed for brain health, Spearmidine improves focus, attention span, and long-term cognitive function. It’s an excellent choice for supporting mental clarity and performance.

      Adding these supplements to your routine can help you maintain the energy and focus needed to tackle each day effectively. Whether you’re working on demanding projects or balancing a busy schedule like Jeff Bezos’ daily routine, these options can give you the boost you need.

    • Jeff Bezos at a business dinner

      Business Dinners

      After a productive day, he often wraps up with business dinners, which offer a chance to unwind, connect, and discuss ideas in a more relaxed setting. These dinners are sometimes adventurous, with Bezos known to enjoy unique and exotic dishes.

      • Exotic Food Choices: He doesn’t shy away from unusual dishes—he once tried iguana, making his business dinners as memorable as his daily routine.
      • Building Connections: These dinners serve as an opportunity to strengthen relationships with key business partners, collaborators, and friends.
      • Relaxed Yet Productive: While the setting is informal, he keeps discussions focused on meaningful ideas and strategic conversations.
      • Unconventional Culinary Taste: His adventurous spirit extends to food, making these dinners an exciting part of his schedule that reflects his curiosity and openness to new experiences.

      Jeff Bezos’ evening routine balances work with enjoyment, blending productive conversations with a sense of adventure at the dinner table.

    • Jeff Bezos sleeping in his bed

      09:30-10:30 p.m.

      Sleep

      Jeff Bezos places a high priority on getting a full night’s rest, making it an important part of his daily routine. Ensuring quality sleep allows him to approach each day with a refreshed mindset and positive energy.

      • Eight Hours of Sleep: He aims for a full eight hours each night, believing that this helps him feel energized and balanced.
      • Mood and Energy Boost: A full night’s sleep not only enhances his energy but also keeps his mood steady, supporting his busy schedule.
      • Adapting During Travel: When crossing time zones, he adjusts his sleep routine as best as he can, prioritizing rest whenever possible.
      • Enhancing Sleep with Supplements: Using a sleep supplement stack can be a great addition for anyone looking to improve their rest and make sleep a consistent part of their routine.

      Jeff Bezos’ commitment to quality sleep reflects his understanding of how essential rest is to maintaining energy, focus, and a positive outlook—key factors in his success-driven routine.

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Mike Mentzer’s Workout Plan

The Approach That Changed Bodybuilding

Mike Mentzer, a legendary name in bodybuilding, is known for his revolutionary approach to fitness. His workout routine, often referred to as the Heavy Duty Training method, emphasizes efficiency and intensity over volume. Mentzer’s routines focus on building strength and muscle with a structured plan that includes specific exercises for the chest, back, arms, legs, and more. In this article, we’ll provide a detailed overview of Mike Mentzer’s workout routine, including his daily practices and training techniques.

Optimized For:

  • Fitness
  • Muscle
  • Strength
  • Workout
  • Published: November 23, 2024
  • Last Updated: May 2, 2025
    • Mike Mentzer showing his ripped body

      Mike Mentzer’s Workout Philosophy

      Mike Mentzer revolutionized the way people approached fitness by focusing on intensity over volume. His workout philosophy emphasized working smarter, not harder, challenging the norm of endless sets and hours in the gym. He believed that achieving maximum muscle growth required reaching absolute muscular failure in each set, proving that quality far outweighs quantity in any workout routine.

      • Reps with precision: He determined that the ideal range for building strength and muscle was 6-8 reps per set. Each rep had to be performed with maximum effort and controlled form.
      • Reaching muscular failure: The final rep of each set required the lifter to reach absolute muscular failure—meaning no additional reps could be performed with a full range of motion.
      • Beyond failure training: His sessions didn’t stop at failure. He incorporated forced reps, where a spotter would assist him in completing additional reps after he reached failure, pushing the muscles even further.
      • Partner support: He always worked out with at least one training partner who provided the essential assistance for his forced rep training method. This ensured his muscles were pushed to their absolute limits.
      • Intense efficiency: Unlike traditional routines, the Mike Mentzer heavy-duty routine was brief but incredibly intense. It focused on fewer sets with maximum effort, making it both efficient and effective.

      The Mike Menzter workout philosophy inspired countless lifters to adopt a high-intensity approach to training, proving that fewer, focused sets could deliver extraordinary results. For those looking to break free from lengthy, traditional routines, the Mike Mentzer training routine remains an iconic example of efficiency and power in bodybuilding.

    • Mike Mentzer in the gym

      Low Volume Workout Routine

      He believed that effective workouts didn’t require endless sets and repetitions. His philosophy focused on achieving maximum results with minimal volume, prioritizing intensity over quantity. The low-volume Mike Mentzer workout routine proved that when you train at your highest potential, excessive volume becomes unnecessary. This approach not only saved time but also delivered outstanding results, evident in his remarkable physique.

      • Fewer working sets: Mentzer’s routine included only 3-6 working sets per body part. Supersets were counted as two separate sets, maintaining the low-volume nature of his workouts.
      • Minimal warm-ups: Each session typically involved just 1-2 warm-up sets with lighter weights, allowing him to prepare his muscles without expending unnecessary energy.
      • Intensity over volume: He argued that true high-intensity workouts eliminated the need for high volume. He believed that pushing the body to its limit during fewer sets was more effective than doing countless repetitions.
      • Targeted efficiency: The Mike Mentzer workout routine focused on maximizing each movement, ensuring every set contributed directly to muscle growth and strength gains.
      • Proven results: The success of his low-volume, high-intensity method was clear in his achievements, making the Mike Mentzer heavy-duty routine a cornerstone in bodybuilding history.

      The low volume Mike Mentzer workout approach continues to inspire fitness enthusiasts worldwide. His emphasis on efficiency and intensity reshaped traditional training practices, showing that you don’t need hours in the gym to achieve incredible results. If you’re seeking a no-nonsense, effective routine, the Mike Mentzer workout plan remains a timeless example.

    • Mike Mentzer sitting in the gym

      Less Is More

      His workout philosophy defied conventional bodybuilding norms by focusing on fewer, more effective sessions. He believed that rest and recovery were as important as the workouts themselves. His approach demonstrated that quality, not quantity, was key to achieving exceptional results. This mindset led to a training schedule that allowed muscles to recover fully while still promoting growth and strength.

      • Three-day training week: He only trained three days per week. His workout routine focused on maximizing intensity during these sessions to make them as effective as possible.
      • Extended recovery time: The Heavy Duty workout routine included training each body part only twice every 8-9 days, a stark contrast to the typical approach of twice every 5-7 days. This extra recovery time allowed muscles to rebuild stronger.
      • Efficient split routine: His approach divided the body into targeted sessions, ensuring that each workout had a specific focus while still fitting into a low-frequency schedule.
      • Prioritizing rest: He emphasized the role of rest in muscle growth. He argued that overtraining hindered progress, making recovery just as essential as the workout itself.
      • Proven effectiveness: Despite its unconventional frequency, the Mike Mentzer training routine yielded impressive results, solidifying its place as a revolutionary method in bodybuilding.

      Mike Mentzer’s “less is more” philosophy reshaped the idea of an effective workout. By focusing on fewer sessions and prioritizing recovery, he proved that exceptional results don’t require spending hours in the gym.

      “Your subconscious child is telling you that more is better. In some cases, that’s true. More money is better than less. But you can’t take that principle and blindly apply it to exercise and expect to get anything out of it.”
      Mike Mentzer  

    • Mike Mentzer focusing on his chest workout routine

      Back And Chest Workout Routine

      His back and chest workout shows his belief in high-intensity, low-volume training. Focused and efficient, this routine targeted each muscle group with precision, making every exercise count. Day one of his workout routine combined targeted chest movements with back exercises that minimized biceps involvement, ending with the all-encompassing deadlift.

      • Chest fly variations: He began with a dumbbell chest fly, pec deck, or cable crossover. After 1-2 warm-up sets, he performed 1 set of 6-10 reps to failure, holding the peak contraction on the last rep before lowering the weight slowly.
      • Incline Smith machine press: Next was a medium-grip incline press using the Smith machine. This grip offered a greater range of motion and improved chest contraction. He completed 1 set of 6-10 reps to failure.
      • Machine pullovers or lat extensions: For the back, he preferred a machine pullover or straight bar lat extension. These exercises minimized biceps involvement and targeted the lats. He performed 1 set of 6-10 reps to failure.
      • Close grip underhand lat pulldown: A narrow grip allowed a better stretch and greater range of motion for the lats. He completed 1 set of 6-10 reps to failure.
      • Deadlift: He ended the workout with his favorite exercise, the deadlift. This compound movement activated multiple muscle groups. He performed 1 set of 6-10 reps to failure.

      Mike Mentzer’s back and chest workout highlighted his philosophy of maximum effort with minimal volume. If you’re seeking an efficient, results-driven plan, the Mike Mentzer workout routine remains an enduring classic in bodybuilding.

    • Mike Mentzer trying a one hand plank for his abs workout routine

      Abs And Legs Workout Routine

      His abs and legs workout focused on maximizing strength and endurance with a combination of high-intensity exercises. This session, performed after a rest day or two, emphasized pre-exhausting muscles and using compound movements for maximum efficiency. his approach highlighted his belief in challenging every muscle group with a focused, low-volume routine.

      • Leg extensions: He started the session by pre-exhausting his quads with leg extensions. He performed 1 set of 12-20 reps to failure, ensuring his muscles were thoroughly fatigued before moving to compound lifts.
      • Barbell back squat or leg press: Immediately following leg extensions, he transitioned to either a barbell back squat or an old-school vertical leg press. He completed 1 set of 6-10 reps to failure, targeting the entire lower body.
      • Leg curls: To focus on the hamstrings, he incorporated either lying or seated leg curls. He performed 1 set of 6-10 reps to failure, ensuring balanced leg development.
      • Standing calf raises: For calves, he used heavy weights to challenge these resilient muscles. He believed in progressively increasing the load and performed 1 set of 6-10 reps to failure.
      • Weighted decline sit-ups: The workout ended with a weighted decline sit-up. He completed 1 set of 12-15 reps to failure, targeting the abdominal muscles for strength and definition.

      His abs and legs routine exemplified his heavy-duty training philosophy. By combining pre-exhaustion techniques with low-volume, high-intensity sets, he achieved remarkable results with minimal time spent in the gym.

    • Mike Mentzer holding two dumbbells to start his arms workout routine

      Shoulder And Arms Workout Routine

      His shoulder and arms workout was the final session of his weekly heavy duty routine. Spaced out by three to four days of rest after his leg workout, this session focused on intensity and efficiency. He believed that by targeting specific muscle groups with high-intensity sets, he could maximize growth without unnecessary volume.

      • Lateral raises: He began the workout with a machine or dumbbell lateral raise to target the side delts. He performed 1 set of 6-10 reps to failure.
      • Rear delts: For the posterior delts, he did a reverse pec deck or dumbbell rear raise. This was the only additional work he gave to his shoulders, as he felt the front delts were adequately trained on chest day. He performed 1 set of 6-10 reps to failure.
      • Barbell curl: For biceps, he chose the barbell curl. He always used a straight bar to ensure proper supination of the hand, performing 1 set of 6-10 reps to failure.
      • Cable triceps pressdowns: The triceps portion began with a cable pressdown, emphasizing controlled movement and reaching failure within 1 set of 6-10 reps. If training with a partner, he often added forced reps.
      • Weighted dips: The workout concluded with weighted dips, a compound movement that engaged the triceps and additional upper body muscles. He performed 1 set of 6-10 reps to failure.

      This Mike Mentzer workout routine exemplifies his belief that simplicity and intensity are the keys to success in bodybuilding.

    • Mike Mentzer with multiple supplement pills

      Workout Supplements

      Mike Mentzer’s high-intensity training routine demanded peak performance and recovery. While he was meticulous about his workouts, he also emphasized the importance of proper supplementation to support muscle growth, repair, and endurance. Among the supplements he personally endorsed was Twinlab Creatine Fuel, which he claimed was highly effective in enhancing his training. To complement a Mike Mentzer workout routine today, certain modern supplements can support muscle recovery, performance, and overall health.

      • Creatine Monohydrate: Mentzer used Twinlab Creatine Fuel, appreciating its effectiveness in boosting muscle strength and endurance. Creatine remains a cornerstone for enhancing power and performance in any heavy-duty training routine.
      • Whey Protein Powder: Provides 20 grams of clean protein per serving, ideal for muscle repair after an extensive full body workout routine. This cold-processed protein delivers an optimal amino acid profile, making it a great post-workout option.
      • Collagen: Supports natural collagen synthesis and promotes joint health, making it essential for resilience against injury during intense sessions like those in the Mike Mentzer leg day routine or back workout routine.
      • Plant-based protein: A blend of pea and rice proteins offering a complete amino acid profile, this is perfect for those seeking muscle recovery support after following the Mike Mentzer gym routine.
      • L-Glutamine: A vital amino acid for protein synthesis and muscle repair. It also aids in immune function and gut health, making it a key addition to any Mike Mentzer workout plan.

      Supplements play a supportive role in achieving success with the Mike Mentzer wexercise routine. By ensuring proper nutrition and recovery, these additions can help you maximize your performance and maintain consistency with a demanding training schedule.

    • Mike Mentzer showing his workout routine

      Mike Mentzer Workout Tips

      Mike Mentzer’s workout philosophy emphasized efficiency, recovery, and proper execution. He believed that allowing enough rest between sessions was essential for progress and that every workout should be executed with purpose. By splitting his routine into two distinct workouts and focusing on form, he demonstrated how to maximize results while minimizing time in the gym.

      • Split your routine: Mentzer recommended dividing the body into two workouts: Workout A and Workout B. Perform Workout A on Monday, Workout B on Wednesday, then repeat Workout A on Friday. This split routine allowed for adequate recovery and ensured muscles were fresh for each session.
      • Allow recovery time: A 48-hour rest period between sessions was key to his approach. This gave muscles time to repair and grow, making the next session more productive.
      • Follow a push-pull system: Mentzer’s routine divided muscle groups into push and pull days, but he included legs on push days and shoulders on pull days. This structure optimized muscle recovery while maintaining balance.
      • Warm up effectively: He advised doing 1-3 warmup sets before working sets. The final warmup set should be about 75% of the working weight to prepare muscles without over-fatiguing them.
      • Maintain proper form: Proper form was non-negotiable in Mentzer’s workouts. It ensured the targeted muscles were engaged correctly and minimized the risk of injury, which was essential in his high intensity workout routine.

      Mike Mentzer’s workout tips highlighted the importance of smart training strategies, adequate recovery, and attention to detail. His heavy duty training routine remains a benchmark for those seeking efficient, results-driven workouts.

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Andrew Huberman’s Diet Plan

What He Eats to Stay Focused and Healthy

Dr. Andrew Huberman, a neuroscientist and health advocate, follows a well-thought-out diet routine to support his physical and mental performance. His approach to nutrition focuses on maintaining energy levels and optimizing brain health. In this article, we’ll break down Andrew Huberman's diet plan, including his thoughts on the carnivore diet, plant-based options, and how his daily food choices align with his overall health goals.

Optimized For:

  • Diet
  • Health
  • Nutrition
  • Wellness
  • Published: November 23, 2024
  • Last Updated: March 14, 2025
    • Andrew Huberman drinking water in the morning

      Early Morning Hydration

      He starts his mornings with a focus on hydration, helping him prepare his body for the day ahead. This routine reflects his dedication to staying energized and healthy.

      • Two glasses of water: He starts by drinking two glasses of water first thing in the morning to rehydrate his body after sleeping.
      • AG1: A serving of AG1 (Athletic Greens) is part of his morning, delivering essential vitamins, minerals, and nutrients to support his health and complement his diet routine.
      • LMNT electrolyte mix: He adds LMNT to his water to restore electrolytes like sodium, potassium, and magnesium, ensuring a refreshing and balanced start to his day.
    • Andrew Huberman drinking Yerba Mate

      Yerba Mate

      His approach to caffeine is thoughtful and purposeful, aligning with his goal of optimizing his energy and focus throughout the day. He supports better regulation of his body’s natural rhythms by adjusting the timing of his caffeine intake.

      • Caffeine timing: He waits at least two hours after waking before consuming any caffeine or tea. This delay helps regulate adenosine levels, which play a key role in managing alertness and reducing afternoon energy slumps.
      • Yerba Mate: Instead of traditional coffee, he prefers Yerba Mate at around 10:00 a.m. This drink offers a gentler caffeine boost alongside antioxidants and other health benefits.

      This deliberate approach to caffeine reflects Andrew Huberman’s broader focus on balancing his diet and lifestyle. Whether he is following a plant-based diet, or keto diet, this routine supports his energy and performance goals as part of his overall diet plan.

    • Andrew Huberman starting his lunch routine

      Late Breakfast or Early Lunch

      Andrew Huberman’s meal timing is aligned with his intermittent fasting routine, ensuring his first meal of the day supports his energy and nutrition goals. This approach balances fasting benefits with carefully chosen foods to fuel his body.

      • Intermittent fasting: He practices intermittent fasting, typically fasting for 12 to 16 hours overnight before having his first meal in the early afternoon, around 1:00 p.m.
      • Low-carb focus: For a late breakfast or early lunch, he prioritizes a low-carb meal with high-quality meat and vegetables, aligning with his balanced diet routine.
      • Post-exercise carbs: On days with intense workouts, he occasionally adds carbs like rice or oatmeal to replenish energy and support recovery.
    • Andrew Huberman sitting on a table with an empty table to represent his intermittent fasting routine

      The Andrew Huberman Diet With Intermittent Fasting

      He integrates intermittent fasting into his diet routine, drawing from scientific insights to enhance his health and focus. He believes that meal timing can play a supportive role in improving metabolic health while accommodating personal preferences and goals.

      • Health benefits of fasting: Huberman highlights research by Satchin Panda, showing that restricting feeding windows to 4–12 hours daily can improve liver enzymes and insulin sensitivity. These findings are supported by studies in both mice and humans.
      • Calorie balance vs. timing: While he acknowledges that weight loss primarily depends on calorie balance, he notes that many people prefer intermittent fasting because skipping meals is easier than limiting portions.
      • His eating window: He eats between 11 AM and 8 PM, a routine that aligns with his focus on intermittent fasting. He finds this approach enhances his mental clarity and sharpens his concentration.

      Andrew Huberman’s fasting routine reflects his evidence-based approach to nutrition. He adapts his diet plan to support his focus, cognition, and overall well-being.

    • Andrew Huberman drinking a protein shake

      Afternoon Snacks

      He focuses on keeping his afternoon snacks light and nutrient-dense to maintain energy levels without overloading on calories. His choices reflect a balanced approach that aligns with his overall diet plan and fitness goals.

      • Nuts for nutrients: He often reaches for almonds or Brazil nuts, which provide healthy fats, protein, and important minerals like magnesium and selenium.
      • AG1: He sometimes includes a serving of AG1, ensuring his diet remains rich in vitamins, minerals, and other essential nutrients to support overall health.
      • Protein boost: Grass-fed whey protein isolate powder is another option he uses to stay satiated and support muscle recovery, particularly on more active days.

      Andrew Huberman’s afternoon snack choices complement his broader dietary approach. These nutrient-packed snacks are an integral part of his daily routine, helping him stay energized and focused throughout the day.

    • Andrew Huberman starting his dinner routine

      Evening Meal

      His evening meal is carefully timed and thoughtfully composed to support restful sleep and recovery. He ensures his last meal of the day aligns with his health and performance goals by focusing on specific nutrients.

      • Meal timing: He eats his evening meal around 7:00 p.m., ensuring there’s at least a 3–4 hour gap before bedtime for proper digestion.
      • Carbohydrates for sleep: He includes starchy carbs like pasta, rice, or potatoes in his evening meal. These help replenish glycogen stores and support better sleep by increasing serotonin and tryptophan levels, both of which promote relaxation.
      • Vegetables and lean protein: He adds vegetables and occasionally lean proteins such as tuna or salmon for a balanced meal. On less active days, he reduces his carbohydrate intake by half to match his energy needs.
      • Avoiding heavy meats: To enhance sleep quality, he avoids eating large portions of meat before bed. Meat’s long gastric clearance time can interfere with digestion and lead to restless sleep.

      Andrew Huberman’s evening meal reflects his thoughtful approach to nutrition, prioritizing foods that support both recovery and restorative sleep.

    • Andrew Huberman with his supplements

      Supplements As Part Of His Diet

      Andrew Huberman’s supplement routine is designed to enhance his physical and mental performance while supporting overall health. He incorporates a variety of supplements into his daily regimen to address specific needs, ranging from energy and focus to recovery and sleep quality.

      • Vitamin D3 and Vitamin K2: Supports bone health and immune function, working synergistically to optimize calcium metabolism.
      • AG1: A comprehensive greens powder providing essential nutrients, vitamins, and minerals to fill dietary gaps.
      • Tongkat Ali: Known to support hormonal balance and energy levels, these supplements are part of his routine for vitality.
      • Zinc and Boron: Important for testosterone production and overall metabolic health.
      • Magnesium L-Threonate: Aids in cognitive function and supports better sleep quality.
      • Theanine, Apigenin, and Inositol: These supplements promote relaxation and improve sleep cycles.
      • GABA and Glycine: Enhance restful sleep and help manage stress levels.
      • Alpha-GPC and L-Tyrosine: Boost focus and mental clarity, supporting his demanding work schedule.
      • Phenylethylamine (PEA): Helps improve mood and energy.
      • Omega-3 Fatty Acids: Essential for brain health and reducing inflammation.
      • Glutamine and Creatine: Support muscle recovery and performance during workouts.
      • Rhodiola Rosea and Ashwagandha: Adaptogens that help manage stress and improve endurance.
      • Multivitamin and Opti-Men: Provide a wide range of essential nutrients for overall health and vitality.
      • Detailed supplement breakdown: Learn how Andrew Huberman incorporates these supplements into his daily diet by visiting our Andrew Huberman Supplement List.

      Andrew Huberman’s approach to supplements is an integral part of his broader diet plan. By carefully selecting supplements that address his specific needs, he ensures that his daily diet and lifestyle remain optimized for performance and well-being.

    • Andrew Huberman sitting on a table with a steak

      Andrew Huberman On Carnivore Diet

      Andrew Huberman acknowledges the potential benefits of the Carnivore diet for specific groups of individuals. He highlights how its simplicity and consistency can make it an effective approach for managing appetite and energy, especially in high-stress or physically demanding roles.

      • Benefits for active professionals: He thinks that police officers and firefighters often benefit from the Carnivore diet. Its straightforward approach to eating helps them maintain consistent energy and fitness levels during demanding work schedules.
      • Support for varied activity levels: He believes that the Carnivore diet can be particularly effective for those with predominantly sedentary lifestyles punctuated by periods of intense physical activity, as it provides steady energy and aids in recovery.
      • Focus on simplicity: The diet’s restricted food choices reduce decision fatigue, making it easier for some individuals to stick to their dietary goals and maintain regular eating habits.
      • Learn more about the Carnivore Diet: For a deeper look into how the Carnivore diet is used by others, check out our article on Joe Rogan’s Carnivore Diet, where he shares his experiences and results.

      While Andrew Huberman’s diet plan is not exclusively Carnivore, his insights reflect its potential for certain lifestyles and roles. By tailoring dietary approaches to individual needs, his advice supports a balanced and effective approach to nutrition.

    • Keto diet as part of the Andrew Huberman's diet plan

      Andrew Huberman On Keto Diet

      Andrew Huberman highlights the ketogenic diet’s versatility and its potential benefits beyond weight loss. He emphasizes its application in medical and mental health contexts, demonstrating how this diet can be a targeted tool for specific conditions when used appropriately.

      • Mental health support: He discusses the potential of the ketogenic diet in addressing major depressive disorders, especially for individuals who don’t respond well to standard antidepressants.
      • Blood glucose regulation: The ketogenic diet is noted for its role in stabilizing blood sugar levels, which can be particularly helpful for those with metabolic health concerns.
      • Impact on thyroid hormones: Huberman explains that the diet can influence thyroid hormone levels, highlighting the importance of monitoring such effects when adopting a ketogenic lifestyle.
      • Individualized approach: While some people thrive on the ketogenic diet, he stresses that its effectiveness varies based on individual health goals and conditions.

      Andrew Huberman’s insights into the ketogenic diet underscore its potential as a versatile dietary tool. However, he advises medical guidance for those considering it for health-related purposes, ensuring it aligns with their unique needs and circumstances.

    • Andrew Huberman eating a salad

      Andrew Huberman On Vegan Diet

      He emphasizes the importance of ensuring adequate intake of essential nutrients, particularly amino acids and omega-3 fatty acids, which are crucial for overall health and mental well-being.

      • Amino acids from plants: He explains that it’s possible to get sufficient amino acids from a vegan diet, but it requires careful selection of foods to include complementary plant-based protein sources.
      • Omega-3s for mental health: He highlights the importance of omega-3 fatty acids, such as EPA, which are known to support mental health and have effects similar to some antidepressants.
      • Extra effort for balance: He notes that while the vegan diet has its benefits, it often requires more attention to ensure all nutritional needs are adequately met, including essential vitamins, minerals, and fatty acids.
      • Keto diet supplement: For those following a vegan diet and avoiding fish, you should try supplementing with high-quality omega-3s. The Omega-3 supplement is an excellent choice for obtaining EPA and DHA without consuming fish.

      Andrew Huberman’s insights into plant-based eating underscore the importance of strategic planning to make the most of this diet. Supplements like Omega-3 can help bridge nutritional gaps, supporting a balanced and health-focused approach to a vegan lifestyle.

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Joe Rogan’s Carnivore Diet

A Protein-Packed Approach to Staying Strong

Joe Rogan, known for his dedication to health and fitness, has taken on the carnivore diet as part of his personal nutrition plan. This meat-focused diet has been a key part of his routine, with Rogan frequently sharing his experiences and the benefits he's noticed. In this article, we'll break down the details of the Joe Rogan carnivore diet, including his food list and meal plan, giving you a clear picture of what his carnivore diet looks like on a daily basis.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: November 21, 2024
  • Last Updated: May 2, 2025
    • Joe Rogan eating a burger for his carnivore diet

      The Basics of The Carnivore Diet

      The Carnivore Diet is a meat-based eating plan that focuses entirely on animal products, offering a simplified approach to nutrition.

      • Animal Products Only: The core of the carnivore diet revolves around eating only meat and animal-based foods. This includes beef, pork, chicken, fish, and eggs.
      • No Plant Foods: Vegetables, fruits, grains, and legumes are completely eliminated. The idea is to avoid plant-based foods and rely solely on animal products.
      • High Protein, High Fat: Protein and fat make up the bulk of your daily intake, helping to maintain energy and muscle mass. The Joe Rogan carnivore diet follows a high-protein and high-fat approach.
      • Simple Food Choices: Meals are generally straightforward—steak, bacon, chicken wings, and organ meats are popular choices. Joe Rogan’s carnivore diet food list often includes a lot of red meat.
      • No Carbs: Carbohydrates are removed entirely from the diet. This can lead to quick weight loss, as the body shifts into ketosis, burning fat for fuel.
      • Electrolytes and Hydration: Since the diet is very low in carbs, it’s important to maintain hydration through HydroFlask and balance electrolytes, especially sodium, potassium, and magnesium.
      • Focus on Nutrient-Dense Foods: Joe Rogan on carnivore diet frequently emphasizes nutrient-rich meats, which provide essential vitamins and minerals.
      • Meal Planning: The carnivore diet plan Joe Rogan follows includes simple meals like grilled steak or beef burgers, making it easier to stick to the plan without the need for complex recipes.

    • Benefits of The Carnivore Diet

      The Carnivore Diet has gained attention for its simplicity and potential health benefits. Here are some key advantages of following this specific diet.

      • Weight Loss: Eliminating carbs can lead to quick and consistent weight loss as the body shifts to burning fat for energy.
      • Improved Mental Clarity: You can experience sharper focus and clearer thinking when following a carnivore diet meal plan, likely due to the steady energy from fat metabolism.
      • Simplicity: With no need to worry about meal variety or complicated recipes, the diet is straightforward. Joe Rogan’s carnivore diet food list usually consists of just a few core items, like meat and eggs, making it easy to follow.
      • Enhanced Energy Levels: Once adapted, you can expect more stable energy throughout the day, avoiding the ups and downs associated with carbs.
      • Improved Digestion: For those who struggle with bloating or digestive issues from plant foods, a carnivore diet plan like Joe Rogan’s can help by cutting out fiber and potential irritants.

      The Joe Rogan carnivore diet offers a range of potential benefits, from weight loss to improved mental clarity. Individuals can experience these advantages in a structured and straightforward way by following the carnivore diet plan.

    • When Did Joe Rogan Start The Carnivore Diet

      Joe Rogan first announced his 30-day experiment with the carnivore diet in January 2020. Here’s a look at how he started and how his approach has evolved.

      • January 2020 Start: He shared with his audience that he was committing to 30 days of the carnivore diet, focusing entirely on red meat and animal-based foods.
      • Ribeye Breakfasts: One of the staples of his diet during this time was ribeye steaks, often enjoyed for breakfast, as seen in his posts on social media.
      • Hunting His Own Food: A unique aspect of his carnivore diet is his passion for hunting. Many of the meals he shared featured elk meat that he hunted himself.
      • Cycling On and Off: After his initial 30-day trial, he continued to cycle on and off the carnivore diet. His followers often saw his posts on Instagram, showing meals that followed the carnivore diet plan over time.
      • Adding Fruit in 2022: In January 2022, he announced that he was tweaking the diet by adding fruit. He stuck to a diet of just meat and fruit for that month.
      • Instagram Updates: He regularly updates his followers on the carnivore diet food list he’s consuming, from thick-cut steaks to wild game, offering insight into his evolving approach to nutrition.

      His journey with the carnivore diet began in 2020 as a 30-day experiment, but it’s something he continues to focus on in his daily routine. His posts give a firsthand look at his carnivore diet plan, showing the variety and simplicity of his meals.

    • Joe Rogan having a meal

      Why Did Joe Rogan Start The Carnivore Diet

      Joe Rogan began the carnivore diet for several reasons, many of which were related to his health and overall well-being.

      • Addressing Autoimmune Issues: One of Rogan’s main reasons for trying the carnivore diet was to see if it could help with his vitiligo, an autoimmune condition. Vitiligo causes patches of skin to lose pigment, and he wanted to see if this diet could reduce the symptoms by lowering inflammation.
      • Weight Loss: He also wanted to shed excess weight. The carnivore diet Joe Rogan follows helps him achieve this by cutting out carbs and focusing on nutrient-dense, animal-based foods.
      • Boosting Energy: He shared that he was seeking more consistent energy levels throughout the day. By switching to a carnivore diet meal plan, he noticed improvements in his stamina and overall energy.
      • Experimenting with His Health: He is always open to trying new things that might improve his health, and the carnivore diet plan he developed was part of his ongoing effort to optimize his well-being.
    • Joe Rogan sitting on a table with multiple food dishes

      The Joe Rogan Carnivore Diet Plan

      Joe Rogan’s carnivore diet plan revolves around simplicity and high-quality meat. Here’s a breakdown of the meals he typically enjoys while on the carnivore diet.

      • Two Meals a Day: He follows a pattern of eating only two meals a day—one in the morning and one in the evening. This routine is a big part of the carnivore diet meal plan Joe Rogan uses to maintain energy and fitness.
      • Breakfast: For breakfast, he often eats eggs and bacon, a classic high-protein, high-fat meal. On some days, he swaps this for a ribeye steak, which is another favorite option on his carnivore diet food list.
      • Dinner: His evening meal usually features grass-fed meats like elk, bison, or steak. As a hunter, he sources much of his dinner from wild game he has hunted himself.
      • Focus on Quality: He emphasizes the importance of eating grass-fed and wild-caught meats. These options are nutrient-dense and support his overall health goals on the carnivore diet.
      • No Snacks: Snacking is not part of the carnivore diet Joe Rogan follows. He sticks to his two meals and avoids any unnecessary carbs or processed foods.
    • Joe Rogan drinking an AG1 drink

      AG1 As Part of The Carnivore Diet

      Each morning, Joe Rogan begins his day with a simple routine—mixing one scoop of AG1 powder with water to support his overall health. This supplement has become a key part of his daily routine, even while following the carnivore diet.

      • Morning Supplement: Before diving into the joe rogan carnivore diet food list, Rogan starts his day with AG1. This supplement helps provide the essential vitamins, minerals, and probiotics that might be missing from a meat-only diet.
      • Supports Overall Well-Being: AG1 contains a blend of 75 nutrients that help boost energy, digestion, and immune health, making it a valuable addition to the carnivore diet meal plan Joe Rogan follows.
      • Fills Nutritional Gaps: While the carnivore diet plan is focused on meat, AG1 ensures he’s covering all his bases with the essential nutrients that may not be present in meat alone, like certain vitamins and antioxidants.
      • Simple and Convenient: Joe Rogan on carnivore diet appreciates the simplicity of AG1. Just one scoop mixed with water provides him with a quick and effective way to start the day.

      AG1 plays an important role in the joe rogan carnivore diet plan by filling nutritional gaps and supporting overall well-being. This easy-to-use supplement fits seamlessly into his daily routine, helping him maintain a balanced approach to health.

    • Ruminant Meats—A Key Part of the Carnivore Diet

      Ruminant meats play an essential role in the Joe Rogan carnivore diet, providing a rich source of nutrients and high-quality protein. Here’s how he adds them into his meal plan.

      • Elk Preparation: He frequently prepares elk using a reverse-sear technique. This method ensures a perfectly cooked, tender meat, and he often adds bacon and butter to boost the fat content.
      • Stocked Freezer: Joe Rogan’s carnivore diet food list includes a variety of meats. His freezer is stocked with grass-fed steak, elk, moose, bear, deer, and wild pig, all of which are key components of his carnivore diet plan.
      • Focus on Wild-Caught and Grass-Fed: Rogan believes that animals raised in the wild or on grass are healthier than those raised in feedlots. He prefers meats from animals that must battle for survival, as they are naturally free of antibiotics, offering cleaner and more nutritious meals.

    • Staying Hydrated on the Carnivore Diet

      Staying hydrated is essential when following the carnivore diet, especially as cutting out carbs can impact electrolyte balance. He has shared a few simple hydration tips that help keep him in top form.

      • Adding Pink Himalayan Salt: Rogan often adds pink Himalayan salt to his water. This is crucial since the body tends to flush out sodium and other electrolytes when reducing carb intake.
      • Occasional Lemon Addition: He adds a bit of lemon to his water, providing a boost of vitamin C. This is a simple and effective way to get extra nutrients while staying hydrated.
      • Importance of Electrolytes: On the carnivore diet Joe Rogan follows, replenishing electrolytes is key. Without enough of these minerals, it’s easy to feel fatigued or experience muscle cramps.
      • HydroFlask for Hydration: Keeping water on hand is important to stay hydrated throughout the day. Using a HydroFlask is a great option to ensure you have cold water with added salt or lemon whenever you need it.

    • Why Salmon Fits Into the Carnivore Diet

      Salmon, particularly wild-caught King salmon, is a key part of Joe Rogan’s carnivore diet. Here’s why Rogan includes it in his meal plan and how it benefits those following the carnivore diet.

      • Wild-Caught King Salmon: He catches wild King salmon in Alaska and often adds it to his carnivore diet meal plan. Wild-caught salmon is a nutrient-dense food that aligns with the principles of the carnivore diet Joe Rogan follows.
      • Rich in Magnesium: Salmon is one of the best animal sources of magnesium, which can be tough to get enough of when eating only meat. A single pound of King salmon provides 549 mg of magnesium, which is about 137% of the recommended daily amount.
      • Nutrient-Dense: Along with magnesium, salmon is loaded with healthy fats, vitamins, and minerals. Adding it to his carnivore diet food list provides essential nutrients that help maintain balance while following a meat-heavy diet.
      • Sustainable Source of Omega-3s: Wild-caught salmon offers a clean and sustainable source of omega-3 fatty acids, which are important for heart health and inflammation control. For those looking for an additional boost, you can also consider taking an Omega-3 supplement, which offers a high-quality source of this essential fat.

    • Carnivore Diet Results

      After 30 days on the carnivore diet, Joe Rogan shared several positive changes he noticed in his body and overall well-being.

      • Reduced Aches and Pains: After following the carnivore diet, many of the aches and pains he had been dealing with disappeared. This was one of the early benefits he shared with his followers.
      • Improvement in Vitiligo: He also saw improvements in his vitiligo, a condition he’s struggled with for years. He believes that the carnivore diet helped reduce inflammation, leading to better skin health.
      • Steady Energy Levels: One of the highlights of Rogan’s experience was the steady energy he felt throughout the day. The carnivore diet plan Joe Rogan followed helped him avoid the energy crashes that come with carb-heavy meals.
      • Weight Loss: Over the 30 days, he dropped from 205 pounds to 193 pounds, a significant result from following the carnivore diet. His weight loss came naturally by cutting out processed foods and carbohydrates.
      • Mental Health Boost: He also noticed an improvement in his mental clarity and mood, which contributed to his overall sense of well-being.
      • Temporary Side Effects: While the benefits were notable, he did share that the first two weeks came with a temporary side effect—explosive diarrhea. However, after that period passed, the remaining two weeks weren’t difficult at all.
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Taylor Swift’s Daily Schedule

Juggling Music, Life, and Fame

Taylor Swift, the global superstar known for her hit songs and captivating performances, follows a structured daily routine. Her commitment to her craft, health, and well-being is evident in her daily schedule. From her morning workout routine for the Eras Tour to her meticulous skincare and makeup routine, Taylor maintains peak condition both on and off the stage. This article covers the essential aspects of Taylor Swift's daily routine, including her fitness schedules, beauty habits, healthy lifestyle choices, and how she balances her career with personal time.

Optimized For:

  • Empowerment
  • Energy
  • Lifestyle
  • Wellness
  • Published: October 31, 2024
  • Last Updated: March 14, 2025

    • 7:00am

      Wake Up

      The Taylor Swift morning routine starts early, setting the tone for a productive day ahead. She understands the importance of beginning her day on the right foot to ensure she can tackle her various commitments with energy and focus.

      • Early Riser: Without surprise, she is an early riser, waking up at 7am.
      • Busy Day Ahead: With a day as jam-packed as hers, there is no time to waste in bed.
      • Consistent Routine: Her commitment to waking up early shows her dedication to maintaining a structured schedule. Without surprise, she is an early riser, waking up at 7am. Without surprise, she is an early riser, waking up at 7am.

      Starting the day early allows Tay Tay to manage her busy schedule effectively. She ensures that she has ample time to prepare for her various activities, from songwriting and recording sessions to meetings and workouts by waking up early.

    • Taylor Swift holding her cat

      7:15 am

      Playing With Cats

      Taylor Swift’s morning routine isn’t just about productivity, it also includes a heartfelt ritual that showcases her love for her pets. Right after waking up, she makes sure to spend quality time with her beloved cats.

      • Morning Bonding: Tay Tay likes to play with her three cats, Benjamin Button, Olivia, and Meredith.
      • Beloved Namesakes: Her cats are named after her favorite TV and movie characters, adding a personal touch to her furry companions.
      • Priority Playtime: After a long night, her priority is to play with her three cats, ensuring they feel loved and cared for.

      This morning bonding time with her cats is a cherished part of Taylor Swift’s daily routine. It reflects her nurturing nature and the importance she places on her pets’ well-being. This simple yet meaningful habit not only brings joy to her mornings but also sets a positive tone for the rest of her day.

      “I have cats. I’m obsessed with them. I love my cats so much that when a role came up in a movie called Cats, I just thought, like, I gotta do this.”
      Taylor Swift  

    • Taylor Swift starting her breakfast routine

      7:30 am

      Simple Breakfast

      A balanced and nutritious breakfast is a key part of Taylor Swift’s routine. She ensures that she starts her day with the right fuel for her busy schedule by keeping her breakfast simple and healthy.

      • Greek Yogurt and Fresh Fruits: Her breakfast usually includes Greek yogurt and fresh fruits, providing a balance of proteins and natural sugars for sustained energy.
      • Toast and Tea: She likes to keep it simple and often has a toast and a cup of tea to start her day.
      • Buckwheat Crepes: Tay Tay also loves making buckwheat crepes with ham, Parmesan cheese, and a fried egg on top for a delicious and satisfying meal.
      • Healthy Choices: These choices help her maintain a steady energy level throughout the morning, supporting her active lifestyle and demanding daily schedule.
    • Taylor Swift starting her workout routine

      8:30 am

      Taylor Swift Workout Routine

      She maintains a structured fitness and wellness routine that balances physical activity, professional commitments, and personal time. This discipline helps her stay in peak condition for performances, such as those on her Eras tour.

      • Morning Kickoff: She kicks off her mornings with a workout schedule designed by her trainer, Kirk Myers.
      • Strength Training: These sessions focus on building muscle through resistance exercises, including weights and bodyweight exercises to boost core and leg strength.
      • Cardio Workouts: Her cardio routine involves running on the treadmill or engaging in high-intensity interval training (HIIT) to improve cardiovascular health and stamina. For those looking for a good treadmill, products from Sole Fitness are highly recommended.
      • Gym Visits: Swift routinely visits the Dogpound Gym in New York or Los Angeles, where she exercises with other celebrities like Hugh Jackman and Adriana Lima.
      • Musical Motivation: While on the treadmill, she often listens to songs from other singers for inspiration.
      • Consistent Schedule: Exercise is vital to her, so she makes sure to always make room in her schedule for the gym. She ensures she has enough time to get back to her New York apartment to get cleaned up and look presentable before heading out for the day.

      Taylor Swift’s workout routine is a key part of her daily habits, contributing to her overall wellness and performance stamina. She maintains the energy and strength needed for her demanding career by sticking to a consistent fitness schedule.

      “For me, running is about blasting a whole bunch of new songs and running to the beat. It’s also good because it makes me find a gym wherever I am.”
      Taylor Swift   

    • Taylor Swift holding a supplement bottle

      Supplements

      In addition to her balanced diet and regular exercise, she includes specific supplements in her daily routine to support her overall health. These supplements help her manage stress, maintain muscle health, and ensure she has the energy needed for her daily schedule.

      • L-Theanine: She takes L-theanine, a natural supplement known for helping with stress and anxiety. It promotes relaxation without causing drowsiness, making it an ideal choice for staying calm during her busy days.
      • Magnesium: To support muscle health and energy levels, Taylor includes magnesium in her supplement routine. Magnesium is essential for muscle function and overall energy production.

      Adding the right supplements to your routine can help you manage stress and maintain optimal health, just like Taylor Swift does.

      “Vitamins make me feel so much better! I take L-theanine, which is a natural supplement to help with stress and anxiety. I also take magnesium for muscle health and energy.”
      Taylor Swift

    • Taylor Swift hanging out with her friends at a coffee shop

      10:30 am

      Hangout With Friends

      Spending quality time with friends is an important part of Taylor Swift’s daily routine, helping her maintain a balanced lifestyle amidst her busy schedule. When she doesn’t have professional appointments or studio sessions in the morning, she enjoys catching up with her close friends.

      • Morning Meetups: She often spends time with close friends like Cara Delevingne, Selena Gomez, Gigi Hadid, Jennifer Lawrence, Ed Sheeran, and Emma Stone in the morning.
      • Casual Hangouts: These hangouts provide a relaxed and enjoyable way for her to start her day, offering a break from her professional commitments.
      • Quality Time: With these hangouts, she ensures she maintains strong friendships and a supportive social circle.

      Hanging out with friends is a cherished part of Tay Tay’s daily habits. It not only enriches her personal life but also helps her stay grounded and connected to those who matter most. This balance between work and social life is a key element of Taylor Swift’s routine.

    • Taylor Swift in her studio

      11:00 am

      Song Writing And Planning

      Balancing personal time and professional commitments is essential for Taylor Swift. She dedicates her mornings to personal development activities, including her passion for songwriting.

      • Personal Development: Mornings are dedicated to personal development activities like writing songs, which helps her stay creative and productive.
      • Constantly Creating: Swift is constantly writing new lyrics and producing new albums, which has allowed her to gain a dedicated following known as the Swifties.
      • Strategic Planning: She spends time with her studio executives to plan new albums, discuss marketing strategies, and organize future performances.

      “People haven’t always been there for me, but music always has.”
      Taylor Swift

    • Taylor Swift using her phone to engage with her fans

      Fan Engagement

      Connecting with her fans also known as Swifties is an important part of Taylor Swift’s daily schedule. When she has time in the morning, she often engages with her fans on social media.

      • Social Media Activity: She uses platforms like Instagram and Twitter to keep her followers updated on her daily routine, new music releases, and personal insights.
      • Building Relationships: Tay Tay strengthens her bond with her audience by taking time to interact with her fans, making them feel valued and appreciated.
      • Personal Touch: These interactions add a personal touch to her online presence, showing Swifties that she genuinely cares about their support.
    • Taylor Swift starting her breakfast routine

      12:00-01:00 pm

      Lunch

      Her approach to lunch is both practical and balanced, reflecting her busy lifestyle and focus on overall wellness. Her midday meal is an essential part of her routine, providing the necessary fuel to keep her energized and productive.

      • Nutritious Salads: Her lunch might feature a salad loaded with greens and lean proteins, providing essential nutrients to fuel her day.
      • Tasty Snacks: For snacks, Swift prefers sandwiches, nuts, or comfort foods like burgers and fries when she craves something indulgent.
      • Hydration: Staying hydrated is crucial for her, and she ensures to drink plenty of water throughout the day. Using a high-quality water bottle, such as a HydroFlask, helps her keep up with her hydration needs effectively.
      • Balanced Diet: Her approach to food is practical and grounded, focusing on balance rather than extreme dietary restrictions.
      • Social Lunches: She usually grabs lunch with some friends.
      • Favorite Treats: When she isn’t dieting, she loves to go to Wendy’s or McDonald’s. She also goes to Starbucks every day for a latte, particularly enjoying their Pumpkin Spice Latte (PSL).

      “So I’ll either get a Frosty from Wendy’s and dip my fries in it — or a McFlurry from McDonald’s, or I like to just stop by and get one of their cones. And, I love fries.”
      Taylor Swift

    • Taylor Swift starting her work routine in a conference room

      01:00-06:00 pm

      Afternoon Work Routine

      Her afternoons are packed with professional commitments, reflecting her dedication to her career and her fans. This time of day is crucial for handling various aspects of her work, especially during major events like the Eras Tour.

      • Rehearsals: Afternoons often involve attending rehearsals, where she fine-tunes her performances and ensures everything is perfect.
      • Promotional Events: She may also participate in promotional events, engaging with media and fans to keep everyone excited about her projects.
      • Eras Tour Preparation: During the Eras Tour, this time is spent on finalizing set lists and perfecting choreography, ensuring every show is a memorable experience for her audience.
      • Collaborations and Meetings: She uses this time to collaborate with other artists, meet with her team, and discuss future projects and strategies.

      Taylor Swift’s work routine showcases her dedication to her craft and her fans. She ensures that she delivers top-notch performances by dedicating time to rehearsals, promotional events, and meticulous tour preparations.

    • Taylor Swift baking at her home

      Baking

      Baking is one of Taylor Swift’s favorite afternoon activities, offering her a delightful break from her busy schedule. It’s both a form of relaxation and a creative outlet, allowing her to unwind while doing something she loves.

      • Relaxation: Baking serves as a form of relaxation, helping her to de-stress and take a break from her hectic schedule.
      • Creative Outlet: It’s also a creative outlet, where she enjoys experimenting with different recipes and flavors.
      • Quality Time: Baking often turns into a fun activity to share with friends or family, adding a social element to her routine.

      Tay Tay finds a way to relax and recharge, making her afternoons both productive and pleasurable by incorporating baking into her daily schedule.

    • Taylor Swift focusing on meditation

      Meditation

      Meditation is a key part of Taylor Swift’s evening routine, helping her to relax after a busy day. When she’s not performing at night, she likes to meditate at home, finding peace in this practice.

      • Peaceful Practice: Meditation provides her with a moment of calm, allowing her to clear her mind and relax.
      • Daily Habit: This practice is an integral part of Taylor Swift’s daily habits, helping her to maintain balance and mental clarity.
      • Personal Time: Meditation is her time to focus on herself, free from the demands of her busy schedule.
      • Recommendation: If you want to add meditation to your daily routine, we recommend our Daily Meditation Routine article for tips and guidance.
    • Taylor Swift reading a book

      Reading Books

      Her commitment to reading highlights her dedication to maintaining a balanced lifestyle. She ensures that she stays mentally stimulated and relaxed by making time for books in her daily routine.

      • Evening Relaxation: Reading books is an essential part of Taylor Swift’s routine, helping her wind down after a long day.
      • Diverse Selection: She enjoys a variety of genres, which keeps her reading list interesting and engaging.
      • Mental Escape: Reading allows her to escape into different stories and characters, offering a mental break from her hectic schedule.
    • Taylor Swift selecting her favorite books

      Taylor Swift Book Recommendations

      She often shares her love for books with her fans, offering recommendations that have inspired and entertained her.

      • Rebecca by Daphne du Maurier: A captivating mystery that analyzes the complexities of identity and suspense. She appreciates its intriguing plot and timeless appeal.
      • The Fault in Our Stars by John Green: A heartwarming yet tragic story about love and loss. This book resonates with Swift for its emotional depth and beautifully written characters.
      • The Hunger Games by Suzanne Collins: An engaging novel that combines action, bravery, and societal reflection. Tay Tay enjoys the strong, determined protagonist and the book’s gripping storyline.
      • Gone Girl by Gillian Flynn: A psychological thriller filled with twists and turns. She’s drawn to its dark, compelling narrative and complex characters.
      • The Great Gatsby by F. Scott Fitzgerald: A classic tale of ambition, love, and the American Dream. Swift admires its profound themes that continue to resonate with readers.

      Adding these books to your reading list can offer a glimpse into the stories that inspire and entertain her.

    • Taylor Swift writing a journal

      Journaling

      This simple yet powerful habit supports her in managing stress and staying connected to her inner self. Journaling has become an essential tool for her mental health, helping her find peace of mind amidst her busy schedule.

      • Mental Health: She has been open about dealing with mental health issues, and journaling plays a crucial role in her self-care and wellness routine.
      • Thoughts and Reflections: She uses journaling to write down her thoughts and reflect on her experiences, helping her process emotions and clear her mind.
      • Creative Outlet: Journaling also serves as a creative outlet for her, allowing her to explore ideas and inspirations for her music.

      If you’re interested in adding journaling to your daily life, check out our top-class Journaling Routine article.

      “From a young age, whenever I felt pain, I’d think it’s ok I can write about this after school. I learned to process my emotions as a child by writing.”
      Taylor Swift

    • Taylor Swift eating dinner

      06:00 pm

      Dinner

      For dinner, she focuses on balanced meals that offer the right mix of protein and vegetables to keep her healthy and energized.

      • Balanced Meals: Dinner often consists of a delicious meal with protein and vegetables, like grilled chicken and steamed broccoli.
      • Nutrient-Rich: These meals are designed to provide essential nutrients, supporting her overall health and well-being.
      • Protein-Packed: Grilled chicken serves as a lean source of protein, crucial for muscle maintenance and energy, especially important after her tough daily schedule.
      • Vegetable Focused: Steamed broccoli and other vegetables add necessary vitamins and minerals, contributing to her healthy lifestyle.
      • Simple and Healthy: She keeps her dinners simple yet healthy, avoiding overly complex or heavy dishes.
    • Taylor Swift performing at her Eras tour concert

      9:00pm-1:00 a.m.

      Concert Routine

      When Taylor Swift isn’t resting at home, she’s often performing concerts, typically from 9:00 pm to 1:00 am. The evening hours are her busiest time of the day, filled with preparation, performance, and fan interaction.

      • Sound-Check and Rehearsal: Before hitting the stage, she does a sound-check, running through a few songs and practicing her choreography to ensure everything is perfect for the night’s performance.
      • Pre-Show Meal: After rehearsing, she makes sure to eat a nutritious meal to keep her energy levels high for the show.
      • Energetic Performances: From 9:00 pm, she captivates large crowds, singing and dancing in some of the world’s largest arenas and concert venues as part of her Eras tour.
      • Fan Interaction: After her performances, Taylor always takes time to meet a few lucky fans, inviting them backstage for a special meet-and-greet session.
      • Post-Show Wind Down: Following meet-and-greets and autograph signings, Tay Tay heads home to unwind. She often posts photos on social media to share the night’s highlights with her fans. By around 1:30 am, she calls it a night.
    • Taylor Swift starting her sleep routine

      01:00 am

      Sleep

      She understands the importance of being well-rested to maintain her energy and overall well-being. She ensures she gets the rest she needs by adjusting her bedtime according to her schedule.

      • Concert Nights: When Taylor is performing at a concert, she usually reaches home late and sleeps around 1 or 1:30 am.
      • Non-Concert Nights: On days when she doesn’t have a concert, she tends to sleep earlier, usually by 10-11:00 pm.
      • Focus on Rest: She prioritizes getting a good night’s sleep to keep herself well-rested and ready for her busy daily routine.