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Rhonda Patrick’s Supplement List

Her Favorites for Nutrition and Energy

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

Optimized For:

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

      Morning Supplements

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

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

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

    • Rhonda Patrick with her breastfeeding supplements

      Breastfeeding Supplements

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

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

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

    • Rhonda Patrick using toddler care supplements

      Toddler Care Supplements

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

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

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

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

      Evening Supplements

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

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

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

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David Goggins’ Supplement Routine

How He Supports His Tough Workouts

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

Optimized For:

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

      Multivitamin

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

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

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

    • David Goggins drinking a protein shake

      Protein Supplements

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

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

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

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

      Essential Amino Acids (EAAs)

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

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

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

    • David Goggins with Omega-3 supplements

      Fish Oil (Omega-3 Fatty Acids)

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

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

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

    • David Goggins with creatine powder

      Creatine

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

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

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

    • David Goggins with Vitamin D tablets

      Vitamin D

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

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

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

    • David Goggins with magnesium supplement pills

      Magnesium

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

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

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

    • David Goggins with beetroot powder

      Nitric Oxide Boosters

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

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

    • David Goggins using ashwagandha for his supplement routine

      Ashwagandha

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

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

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

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Andrew Huberman’s Daily Schedule

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

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

Optimized For:

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

      ~6:00 am

      Wake-up

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

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

    • Andrew Huberman drinking AG1

      6:00 AM

      Morning Routine Hydration

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

      Dr. Andrew Huberman on AG1

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

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

      Dr. Andrew Huberman on electrolytes in the morning routine

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

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

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

      Benefits of Daily Use of AG1

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

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

    • Andrew Huberman focusing on Yoga Nidra

      6:00 AM

      Yoga Nidra

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

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

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

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

      Yoga Nidra and it’s benefits

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

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

    • Andrew Huberman focusing on sun exposure

      6:45 AM

      Sun Exposure

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

      Dr. Andrew Huberman on the Benefits of Morning Sunlight

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

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

      On Alternative Lighting

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

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

    • Andrew Huberman in a cold plunge

      7:00 AM

      Cold Exposure

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

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


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

      Benefits of Deliberate Cold Exposure:

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

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

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

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

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

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

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

      Importance Of Deliberate Cold Exposure

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

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

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

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

      Cold plunge at home with a compact, portable Ice Tub

    • Andrew Huberman starting his workout routine

      7:30 AM

      Workout

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

      Dr. Huberman’s workout supplement recommendations

      Official supplements by Momentous Supplements as Endorsed by Dr. Huberman

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

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

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

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

      Dr. Huberman’s Fitness Toolkit

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

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

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

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

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

      Dr. Huberman’s Fitness Routine

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

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

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

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

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

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

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

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

    • Andrew Huberman drinking Yerba Mate

      10:00 AM

      Morning Caffeine

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

      Benefits of Delaying Morning Caffeine

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

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

      Significance of Morning Caffeine

       

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

    • Andrew Huberman preparing his meal

      1:00 PM

      First Meal

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

      Potential Benefits of Intermittent Fasting

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

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

      Athletic Greens

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

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

    • Andrew Huberman starting his yoga routine

      03:00 PM

      Yoga Nidra

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

      06:30 PM

      Evening Cardio

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

    • Andrew Huberman eating his evening meal

      7:00 PM

      Evening Meal

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

      Dr. Huberman’s approach to his evening meal

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

    • Andrew Huberman starting his sleep routine by dimming the lights

      09:30 PM

      Dims Lighting

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

      Detriments of Blue Light in the evening

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

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

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

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

    • Andrew Huberman reading a book

      10:00 PM

      Reads

      Favorite Reading List.

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

    • Andrew Huberman sleeping at night

      10:30 PM

      Sleep

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

      Benefits of Sleep Supplements

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

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

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

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

    • The Andrew Huberman Official Sleep Supplement Bundle

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

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

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

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

      Buy the Official Huberman Lab Complete Product Bundle ->
Back

Andrew Huberman’s Comprehensive Supplement Guide

Boosting Testosterone, Sleep Quality, and Mental Sharpness

Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, has gained a wide following for sharing his extensive knowledge on human optimization. Through his research and the Huberman lab podcast, he has developed a targeted supplement protocol to enhance his biology. In this in-depth guide, we’ll analyze the Andrew Huberman supplement list, with additional insights from Examine.com.

Optimized For:

  • Energy
  • Performance
  • Supplements
  • Testosterone
  • Published: January 6, 2025
  • Last Updated: January 22, 2025
    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      A summary of Andrew Huberman’s supplement list

      1. Base Supplements for a Solid Foundation 

      • Vitamin D: Essential steroid hormone
      • Vitamin K2: For cardiovascular health
      • AG1: Broad spectrum micronutrients

      2. Supplements for Boosting Testosterone

      3. Supplements for Enhancing Sleep Quality

      4. Supplements for Enhancing Focus and Mental Performance

      5. Supplements for Maintaining Good Cognitive Function

      6. Further Supplements Huberman Takes

    • Andrew Huberman’s Official Complete Product Bundle by Momentous Supplements

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

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

      Buy the Official Huberman Lab Complete Supplement Bundle ->
    • Andrew Huberman experimenting with a supplement

      Base Supplements for a Solid Foundation

      Huberman takes these fundamental supplements to cover all the bases and build a solid foundation for overall health and well-being.

      TL;DR:

      • Vitamin D: Essential steroid hormone
      • Vitamin K2: For cardiovascular health
      • AG1: Broad spectrum micronutrients

      1.1 Vitamin D

      Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU of vitamin D daily.

      More from Examine.com:

      • Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation.
      • Requirements increase without sufficient sun exposure.

      1.2 Vitamin K2

      Vitamin K2 is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.

      More from Examine.com:

      • Improves cardiovascular health by preventing calcium deposition in arteries. Also crucial for bone metabolism.
      • Vitamin K2 specifically is the most bioavailable form.

      1.3 AG1

      AG1 is a green powder supplement that Huberman has been using for over 12 years. He consumes it once to twice per day for its broad spectrum of vitamins, minerals, and probiotics.

      • Broad spectrum superfood blend containing 75 vitamins, minerals, antioxidants, and adaptogens.
      • Provides comprehensive micronutrient support to help fill potential gaps in the diet.
      • Includes probiotics and prebiotics for gut health and immune function.
      • Rich antioxidant content from ingredients like spirulina and wheatgrass.
      • Adaptogens like ashwagandha and astragalus root manage stress levels.
    • Andrew Huberman sitting at a table and holding an AG1 glass in the morning

      Benefits of Daily Use of AG1

      • Comprehensive health support: AG1 offers a full-spectrum nutrition solution with 75 premium vitamins, minerals, and whole-food-sourced ingredients, ensuring daily nourishment in an easy-to-absorb powdered form.
      • Enhances gut health: Packed with prebiotics, probiotics, and natural enzymes, AG1 promotes healthy digestion and improves nutrient absorption for a balanced gut.
      • Boosts immunity: Provides a potent combination of Vitamin C, zinc, and functional mushrooms to strengthen the immune system and protect against daily stressors.
      • Aids in recovery: Formulated with superfoods, adaptogens, and antioxidants, AG1 supports faster recovery and is trusted by athletes for its restorative benefits.
      • Improves energy levels: Enriched with magnesium, AG1 helps sustain energy throughout the day by supporting efficient cellular energy production.
      Buy Athletic Greens ->

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

    • Andrew Huberman drinking a supplement to boost testosterone

      2. Andrew Huberman Supplements for Boosting Testosterone

      Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being. Andrew Huberman uses a combination of supplements to maintain healthy testosterone levels.

      TL;DR:

      2.1 Tongkat Ali

      Native to Southeast Asia, Tongkat Ali is a plant used in traditional medicine known for its testosterone-boosting properties. Huberman recommends a daily dosage of 400 mg.

      More from Examine:

      • Herbal extract shown to increase testosterone levels by up to 37% in men by stimulating Leydig cells in the testes to release more testosterone.
      • Also noted to improve stress resilience and boost male fertility parameters.

      Huberman suggests:

      • Take it early in the day: Since it can have a mild stimulant effect, it’s advisable to consume it in the morning.
      • Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.
      • No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.

      2.2 Fadogia Agrestis

      Fadogia Agrestis, a plant native to Nigeria, is another supplement Huberman uses to increase testosterone levels. He suggests taking between 400 to 600 mg daily, in cycles.

      More from Examine.com:

      • Animal research suggests it stimulates testosterone production by increasing luteinizing hormone (LH), although human data is lacking.

      2.3 Zinc

      Zinc is essential for healthy testosterone levels. While Huberman hasn’t specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.

      2.4 Boron

      Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.

      If you’re looking to learn more about how Andrew Huberman boosts testosterone levels, consider reading the Andrew Huberman’s Testosterone Optimization article.

    • Andrew Huberman looking at his sleep supplements

      3. Andrew Huberman Supplements for Enhancing Sleep Quality

      Good sleep is crucial for overall health and optimal brain function. To enhance sleep quality, Huberman uses a combination of supplements.

      TL;DR:

      3.1 Magnesium L-Threonate

      Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.

      More from Examine.com

      • Magnesium chelate that efficiently crosses the blood-brain barrier to induce relaxation by activating GABA receptors.
      • Improves sleep quality without daytime drowsiness.

      3.2 Theanine

      An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman’s daily dose varies between 100 and 300 mg.

      More from Examine.com

      • Amino acid found in green tea that promotes relaxation by increasing alpha brain waves.
      • Shows particular synergy with caffeine, attenuating its side effects.

      3.3 Apigenin

      Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.

      More from Examine.com

      • Plant flavonoid with anti-anxiety effects via its affinity for GABA receptors in the brain.
      • Acts as a mild sedative that can improve sleep onset and quality.

      3.4 Inositol

      Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.

      More from Examine.com

      • Carbohydrate compound involved in serotonin and insulin signaling pathways related to sleep regulation.
      • May improve sleep quality and ability to fall back asleep after night awakenings.

      3.5 GABA & Glycine

      Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.

      If you want to find out more about Huberman’s sleep supplements and his sleep schedule, you must read Andrew Huberman’s Sleep Routine article.

    • Andrew Huberman reading a book and taking his supplements

      4. Supplements for Boosting Mental Sharpness and Focus

      Maintaining cognitive function and focus is crucial in today’s fast-paced world. Huberman utilizes specific supplements to boost his mental sharpness and focus.

      TL;DR:

      4.1 Alpha-GPC

      Alpha-GPC is one of Huberman’s preferred supplements for supporting cognitive function. He takes between 300 to 600 mg of Alpha-GPC 3-5 times per week.

      More from Examine.com

      • Source of choline that increases levels of acetylcholine involved in learning, memory, and concentration.
      • May enhance cognitive abilities in the elderly and boost strength output.

      4.2 L-Tyrosine

      Very occasionally (1x per week maximum), Huberman uses L-Tyrosine, a precursor to dopamine, in doses between 500mg and 1,000mg to enhance focus and attention.

      More from Examine.com

      • Amino acid precursor to catecholamine neurotransmitters dopamine and noradrenaline.
      • Improves focus, attention, and mental performance under acute stress.

      4.3 Phenylethylamine (PEA)

      Phenylethylamine (PEA) is another supplement Huberman uses to increase dopamine and enhance focus. He takes 500 mg of PEA occasionally, about once a week or once every 2 weeks.

    • Andrew Huberman analyzing different supplements

      5. Supplements for Maintaining Good Cognitive Function

      Maintaining cognitive function is crucial for overall productivity and well-being. Huberman uses specific supplements to support this aspect of his health.

      TL;DR:

      5.1 Omega-3 Fatty Acids

      Huberman aims to consume 2-3 grams of EPA (a form of omega-3 fatty acid) daily. He takes Omega-3 Fatty Acids as a fish oil supplement, as he rarely eats fish.

      More from Examine.com

      • Provides essential fatty acids critical for cognitive health, mood regulation, and cardiovascular function.
      • Helps reduce inflammation and oxidative damage.

      5.2 Glutamine

      Glutamine is an amino acid that Andrew Huberman uses regularly for its immune-enhancing effects. He hasn’t specified his daily dosage.

      5.3 Creatine

      While creatine is popularly known for its uses in bodybuilding, Huberman takes it primarily for its cognitive benefits. He consumes 5 grams of Creatine monohydrate daily.

      More from Examine.com

      • Supports cellular energy generation, muscle strength, power output, and cognitive function.
      • One of the most widely researched and effective performance-enhancing supplements.
    • Andrew Huberman tasting two supplement drinks

      6. Further Supplements Huberman Takes

      Huberman also takes additional supplements for overall health and well-being.

      TL;DR:

      • Rhodiola Rosea: An ‘adaptogen’ that can reduce perceived fatigue
      • Ashwagandha: An ‘adaptogen’ that can reduce cortisol (stress hormone)
      • Multivitamin: Broad spectrum vitamins and minerals
      • Opti-Men: Improves metabolism

      6.1 Rhodiola Rosea

      Prior to workouts, Andrew Huberman takes Rhodiola Rosea, an ‘adaptogen’ that can reduce perceived fatigue, allowing him to push harder and longer during his workouts.

      More from Examine.com

      • Adaptogenic herb shown to reduce fatigue, increase endurance, and lift energy levels by optimizing cortisol levels.
      • May also enhance cognitive performance and learning ability.

      6.2 Ashwagandha

      Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.

      More from Examine.com

      • Ayurvedic adaptogenic herb shown to lower cortisol and help manage stress and anxiety.
      • May improve fertility and exercise performance as well.
      • Huberman cycles its use to avoid building tolerance.

      6.3 Multivitamin

      Huberman takes a multivitamin daily.

      6.4 Opti-Men

      • Metabolism Improvement: Opti-Men is packed with essential vitamins and minerals that help boost metabolism. This supports Andrew Huberman in maintaining his energy levels throughout the day.
      • Immune Support: The supplement provides vital nutrients like Vitamin C, Zinc, and Vitamin D, which are known to strengthen the immune system.
      • Muscle Recovery: Opti-Men contains amino acids that aid in muscle recovery, essential for Andrew Huberman’s rigorous workout routines.
      • Antioxidant Protection: With ingredients like Vitamin E and Selenium, Opti-Men helps protect cells from oxidative stress, promoting overall health.
      • Convenient Nutrient Source: It offers a comprehensive blend of nutrients in one tablet, making it an efficient addition to Andrew Huberman’s supplement routine.
    • Andrew Huberman analyzing his health condition

      7. Tracking and Measuring Health

      To monitor the effects of these supplements and track his overall health, Huberman tests his blood twice a year. He uses, a company that offers comprehensive blood tests, to track and monitor his health.

      Some Options for InsideTracker:

      • Essentials
      • Foundation
      • Ultimate Plan + DNA Kit + InnerAge 2.0 calculation
Back

Andrew Huberman’s Workout Routine

Making Fitness Simple and Achievable Every Week

Andrew Huberman, a renowned neuroscientist, follows a structured weekly workout routine that spans from Sunday to Saturday, showing his commitment to both brain health and physical fitness. He follows a foundational fitness protocol that includes a variety of exercises designed to enhance both brain and body health. If you’re curious about how a top neuroscientist stays in shape, this article will help you understand the weekly Andrew Huberman’s workout plan.

Optimized For:

  • Energy
  • Fitness
  • Wellness
  • Workout
  • Published: December 27, 2024
  • Last Updated: January 22, 2025
    • Andrew Huberman running on a track

      Sunday—Building Endurance

      Kick off your week inspired by Andrew Huberman’s workout routine, starting with a strong focus on building endurance every Sunday. This day is dedicated to cardiovascular training and stamina building through Zone 2 cardio exercises.

      • Duration and Intensity: Andrew begins his Sundays with 30 to 75 minutes of Zone 2 cardio. This level of cardio focuses on increasing breathing rates where one can still hold a conversation.
      • Types of Exercises: The workout routine includes various activities such as jogging, rowing, cycling, swimming, and hiking to help maintain engagement and effectiveness.
      • Enhanced Difficulty: To increase the challenge, Andrew sometimes adds a weighted vest or backpack during his exercises.
      • Breathing Technique: Emphasis is placed on nasal breathing, which can help improve respiratory efficiency and endurance.
      • Weekly Cardio Goal: The aim is to accumulate 180-200 minutes of Zone 2 cardio throughout the week, starting strong on Sunday.

      Andrew Huberman’s Sunday workout routine sets a powerful tone for the week with a focus on increasing endurance and strengthening cardiovascular health. This practice not only prepares the body for more intense workouts in the upcoming days but also aligns with a targeted approach to fitness.

      “Your ability to improve flexibility and, indeed, to engage in specific stretching exercises can actually be used to powerfully modulate your ability to tolerate pain, both emotional and physical pain.”
      Dr. Huberman

    • Andrew Huberman starting his leg workout routine

      Monday— Legs Resistance Workout

      After ramping up his endurance on Sunday, Andrew Huberman dedicates Monday to strengthening his lower body with a comprehensive leg workout. Focusing on a leg day is crucial for building muscle and enhancing overall leg strength.

      • Warm-Up: Andrew begins with a 10-minute warm-up to prepare his muscles and joints for the workout.
      • Training Duration: The main leg workout lasts between 50 to 60 minutes, focusing on intensity and proper form.
      • Exercise Schedule:
        • Schedule A:
          • Repetitions: 4-8 reps (using heavier weights)
          • Sets: 3-4 sets per exercise
          • Rest: 2-4 minutes between sets
        • Schedule B:
          • Repetitions: 8-15 reps (using moderate weights)
          • Sets: 2-3 sets per exercise
          • Rest: 90 seconds between sets
      • He alternates between these schedules to maximize muscle growth and recovery.
      • Exercises:
        • Quadriceps: Leg extensions and hack squats to target different muscle actions.
        • Hamstrings: Leg curls and glute-ham raises ensure comprehensive development.
        • Calves: Standing calf raises and seated raises to enhance calf strength.
    • Andrew Huberman doing the cold plunge at his home

      Tuesday—Balancing Heat and Cold Exposure

      On Tuesdays, Andrew Huberman focuses on an intense routine of managing heat and cold exposure. This method, known for enhancing recovery and boosting overall well-being, involves alternating between sauna sessions and cold plunges.

      • Routine Overview: The day includes 20 minutes in a sauna followed by 5 minutes of a cold shower or ice bath, repeated 3-5 times.
      • Starting Slowly: He recommends easing into heat and cold exposure, especially for beginners, to allow the body to adapt safely.

      Heat Protocols:

      • Protocol 1—Cardiovascular Health:
        • Frequency: 2-3 times per week, or even daily.
        • Duration: 5-20 minutes per session.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol #2—General Health:
        • Total Weekly Time: 1 hour, split into 2-3 sessions.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol 3—Growth Hormone Release:
        • Frequency: Once a week.
        • Duration: Multiple 30 minute sauna sessions with rest/cool-down periods in between.
        • Temperature: 80-100 ℃ (176-212 ℉).
        • Additional Tips: Best performed in a semi-fasted state to maximize growth hormone release.

      Cold Exposure Protocol:

      • Total Weekly Time: 11 minutes, split into 2-4 sessions.
      • Session Length: 1-5 minutes.
      • Temperature: Cold but safe.

      Andrew Huberman’s Tuesday routine of alternating between sauna and cold exposure is an excellent approach to enhance recovery and optimize physical health. This practice not only helps in recovery after intense workouts but also serves as a crucial part of Andrew’s comprehensive health strategy.

    • Andrew Huberman safely doing an ice bath

      Safety Tips For Heat And Cold Exposure Workout

      When including heat and cold exposure into your workout routine, safety should always be your top priority. Andrew Huberman provides essential tips to ensure that these practices are both effective and safe, helping you gain the maximum benefits without risking your health.

      • Start Slow with Heat:
        • Begin with cooler temperatures that don’t drastically increase your heart rate.
        • Be aware of hyperthermia and dehydration risks.
        • Men trying to conceive should note that repeated heat exposure can temporarily reduce sperm count, which may take 45-60 days to rebound after stopping sauna use. Consider using a cool pack in the sauna to mitigate heat effects.
        • You can use multiple options like dry saunas, steam saunas, hot tubs, and hot showers for safe heat exposure.
        • Drink at least 16 ounces of water for every 10 minutes spent in the sauna to replace lost fluids and electrolytes.
        • Utilize the sauna during the afternoon or evening to align with the body’s natural temperature fluctuations, enhancing the post-cooling effect which can aid in better sleep.
      • Cold Exposure Safety:
        • Never hyperventilate before or during cold water immersion and avoid dangerously cold bodies of water.
        • Start with slightly warmer temperatures and gradually move to colder ones to avoid cold shock.
        • Use top-quality cold plunge equipment from the Cold Life to prevent accidents.

      By following Andrew Huberman’s safety tips for heat and cold exposure workouts, you can enjoy the health benefits while minimizing risks.

      Want to learn more about how to do cold plunges efficiently? Consider checking out our Cold Plunge article.

    • Andrew Huberman starting his sauna routine

      Benefits Of Opting For Saunas For Heat Exposure

      Saunas are a key component of Andrew Huberman’s weekly workout routine, not just for relaxation but for their profound health benefits. Regular sauna sessions can contribute significantly to overall wellness.

      • Cardiovascular Health: Regular sauna use is linked to a lower risk of cardiovascular problems like heart attacks and stroke. Saunas can increase heart rate and blood flow while dilating blood vessels to help cool the body.
      • Mood Enhancement: Sauna use triggers the release of dynorphins that initially cause discomfort, which then enhances the mood-lifting effects of endorphins.
      • Effective Stress Response: Exposure to sauna heat acts as a mild stressor, which can reduce cortisol levels and activate DNA repair pathways.
      • Growth Hormone Benefits: Sauna use can support the natural release of growth hormone, which is vital for muscle growth, bone strength, tissue repair, and metabolism.

      Check out this Huberman Lab Podcast episode to find out more about the Growth Hormone.

      Integrating sauna sessions into your fitness routine, as part of a comprehensive approach like Andrew Huberman’s weekly workout plan, can provide multiple health benefits. These sessions not only support physical health but are also a key strategy for stress management and mood improvement.

    • Andrew Huberman holding two supplement bottles

      Andrew Huberman Workout Supplement Recommendation

      In his quest for optimal fitness and health, Andrew Huberman not only focuses on a disciplined workout routine but also emphasizes the importance of proper supplementation. He endorses Momentous Supplements, a trusted brand known for its high-quality and effective products, to enhance workout performance.

      • Momentous Alpha-GPC: Enhances mental focus and increases power output, ideal for improving performance in high-intensity workouts.
      • Momentous Tyrosine: Aids in maintaining mental alertness and can help combat fatigue during strenuous activities.
      • Momentous Creatine: Boosts muscle energy and strength, supporting quicker recovery and muscle growth from resistance training.
      • Momentous Grass-fed Whey Protein: Provides essential amino acids for muscle repair and growth, promoting faster recovery post-workout.

      Utilizing Momentous supplements as recommended by Andrew Huberman can significantly enhance cognitive functions and physical capabilities. These targeted supplements support his extensive weekly workout routine, ensuring he achieves maximum benefits from each session. Integrating these supplements can help anyone looking to elevate their fitness levels and achieve similar comprehensive health benefits.

      Find out more about Andrew Huberman’s Supplement List here.

    • Andrew Huberman starting neck exercises

      Wednesday—Resistance Training for Torso & Neck

      Midweek brings Andrew Huberman to focus on strengthening the torso and neck, areas often overlooked in typical training programs.

      • Warm-Up and Training Duration:
        • Starts with a 10-minute warm-up to prepare the body.
        • Follows with 50-60 minutes of targeted resistance training.
      • Training Approach:
        • Utilizes a Push/Pull method to comprehensively train the upper body.
        • Alternates between Schedule A and B monthly to ensure comprehensive muscle engagement.
      • Exercises:
        • Chest: Focuses on incline presses and cable crossovers to work muscles in both lengthened and shortened positions.
        • Back: Incorporates chin-ups or pull-ups and seated or dumbbell rows.
        • Shoulders: Engages the shoulders with presses, lateral raises, and rear deltoid flies.
        • Neck: Prioritizes neck strength and flexibility with specific exercises in his neck workout:
          • Uses a towel-wrapped plate for neck flexion, extension, and side bending, known as the plate series exercise.
          • Performs chin tucks with a plate to further strengthen the neck muscles, crucial for Andrew Huberman’s neck workout routine.

      By including these exercises into the weekly workout routine, Huberman not only aims to build strength but also to maintain optimal posture and minimize the risk of injury.

      “I usually lie on my side, and I’ll do somewhere in the 10-15 repetition range. I usually do 1 light warm-up and then 3 work sets. And then I’ll lie on my stomach and I’ll put the plate behind my head—again, wrapped in a towel—and do head raises.”
      Dr. Huberman

    • Andrew Huberman starting his cycling routine

      Thursday—Boosting Cardiovascular Health

      Thursdays in the Andrew Huberman workout routine are focused on enhancing cardiovascular health through moderate-intensity cardio exercises. This day is about getting the heart rate up and the blood pumping with dynamic activities.

      • Engages in 35 minutes of moderate-intensity cardio, which is key to improving heart health.
      • Includes running, rowing, cycling, jumping jacks, stair climbing, and jump roping.
      • Prefers performing these activities outdoors when possible, adding a refreshing change of scenery and fresh air to the routine.
      • These activities not only boost the cardiovascular system but also increase lung capacity and endurance.
      • Outdoor workouts contribute to mental health by reducing stress and improving mood.

      “To be clear, I think exercise is wonderful and healthy, can improve cardiovascular function, maintain strength, bone density, all that good stuff.”
      Dr. Huberman

    • Andrew Huberman rowing

      Friday—Effective HIIT Workout Routine

      Fridays with Andrew Huberman are all about intensity and efficiency, as he tackles his High-Intensity Interval Training (HIIT) workout. This routine is designed to maximize cardiovascular and muscular benefits in a short amount of time.

      • Workout Structure: Involves intense bursts of 20-60 seconds of all-out sprints followed by 10 seconds of rest, repeated for 8-12 rounds. The workout aims to achieve maximum heart rate, calculated as 220 minus your age, to ensure high-intensity effort.
      • Variety of Exercises: Includes a range of activities such as using an assault bike, sprint/jog intervals, rowing, skiing machine, and sand sprints. He always picks an activity that can be performed with perfect form to avoid injury.
      • Benefits of HIIT: HIIT workout sessions are extremely effective at burning fat, improving endurance, and boosting metabolism. The routine’s design promotes rapid increases in heart rate, which improves cardiovascular health.
      • Safety and Form: Emphasizes the importance of maintaining perfect form during each sprint to maximize benefits and minimize the risk of injury.
    • Andrew Huberman starting his bicep exercise routine

      Saturday—Exercises for Stronger Arms, Neck & Calves

      Saturday marks the end of Andrew Huberman’s intense weekly workout routine with a focus on building strength in the arms, neck, and calves. This session is designed to target these specific muscle groups through a series of structured exercises.

      • Workout Duration: Begins with a 10-minute warm-up to prepare the muscles for the intense workout ahead and continues with 50-60 minutes of targeted training.
      • Bicep Exercise: Andrew Huberman performs incline curls and dumbbell curls, alternating between lengthened and shortened muscle positions.
      • Tricep Training: Engages triceps through overhead extensions and dips, focusing on a full-range motion for optimal muscle engagement.
      • Calf Workout: Executes both standing calf raises and seated calf raises, enhancing lower leg strength.
      • Neck Exercise: Strengthens the neck using the plate series exercise, involving movements like flexion, extension, and side bending with a towel-wrapped plate. Incorporates chin tucks with a plate to further enhance neck muscle resilience.
Back

Ben Greenfield’s Daily Schedule

His Secrets to Peak Performance

Ben Greenfield is a renowned fitness expert and biohacker known for his extensive knowledge and innovative approach to health and wellness. His daily routine is a comprehensive blend of fitness, nutrition, and biohacking techniques aimed at optimizing physical and mental performance. In this article, we will explore the habits that define Ben Greenfield’s daily routine, offering insights into his morning rituals, workout regimen, nutrition advice, and wellness tips. Whether you’re looking to enhance your fitness routine or adopt new health strategies, Ben Greenfield’s daily schedule provides a wealth of practical advice for achieving peak performance and longevity.

Optimized For:

  • Bio-Hacking
  • Energy
  • Fitness
  • Wellness
  • Published: December 26, 2024
  • Last Updated: January 22, 2025
    • Ben Greenfield starting his daily routine from his bed

      04:30-05:00 a.m.

      Wakeup

      Ben Greenfield’s morning routine shows his dedication to natural living and optimal health practices. Waking up without an alarm allows him to follow his body’s natural rhythm, setting a peaceful tone for the day.

      • Wake Up Time: Between 4:30 and 5:00 am, Ben wakes up naturally.
      • No Artificial Stimulation: He avoids bright lights and loud noises, letting his body adjust gently to the new day.
      • SleepMaster Sleep Mask: Ben removes his large, wrap-around SleepMaster sleep mask, which helps him achieve deep sleep throughout the night.
      • Brain.FM Sleep Sounds: He turns off the calming Brain.FM sleep sounds, which play through the night to enhance sleep quality.
      • Sleephones: Ben removes his comfortable SleepPhones, ensuring he gets restful, uninterrupted sleep.
      • DeltaSleeper: The final step involves taking off his DeltaSleeper device, which supports deep sleep cycles.

      Following this natural wakeup routine, he sets the stage for a productive and health-focused day.

    • Ben Greenfield standing in the bathroom to start his oral care routine

      05:00 a.m.

      Oral Care Routine

      Ben Greenfield’s oral care routine reflects his commitment to holistic wellness and maintaining optimal health. He ensures his mouth stays fresh and healthy by using natural products and practices.

      • Face Wash: Ben starts his oral care routine by washing his face and preparing himself for the day ahead.
      • The Dirt Tongue Scraper: He uses the Dirt Tongue Scraper to remove any build-up on his tongue, promoting better oral hygiene.
      • The Dirt Oil Pulling Mouthwash: Ben follows up with the Dirt Oil Pulling Mouthwash, swishing it around his mouth to pull out toxins and improve oral health.
      • Gargling: He completes the oral hygiene process by gargling to ensure his mouth feels clean and refreshed.
      • Shaving: If necessary, Ben takes the time to shave, keeping his appearance neat.
      • Skincare: After his oral care, Ben applies toner, lotion, and a clay mask from Alitura to his face, maintaining healthy and vibrant skin.

      Ben demonstrates the importance of combining natural products with consistent habits by following this detailed oral care routine. This approach not only enhances oral hygiene but also supports his overall health and wellness goals.

    • Ben Greenfield sitting on a table with a glass of water

      05:00 a.m.

      Drinking Water And Prepping Coffee or Tea

      Ben Greenfield’s morning routine emphasizes hydration and a mindful start to the day. His approach to drinking water and prepping coffee sets the tone for his daily activities.

      • Hydration: Ben begins his day with a giant glass of water, enriched with Hydrogen H2 tabs, Quinton minerals, and a Jigsaw Adrenal Cocktail. This combination supports hydration, mineral balance, and adrenal health.
      • Coffee or Tea Prep: He then preps his morning coffee or tea, choosing between Kion coffee, MiCacao tea, or Four Sigmatic Mushrooms. These beverages offer a blend of energy, antioxidants, and wellness benefits.
      • Boiling Water: Ben puts the water on to boil, preparing for his morning brew.
      • Morning Activity: While waiting for the water, he heads to his basement gym or, if the weather is nice, goes outside into the sun. He prefers to be barefoot to gain the benefits of earthing, which enhances his connection to nature.

      Ben Greenfield’s daily habits, including his hydration and coffee preparation, show his commitment to health and wellness right from the start of his day. These simple yet effective habits contribute to his overall health and daily performance.

    • Ben Greenfield stretching in the morning

      05:30 a.m.

      Stretching

      The Ben Greenfield daily routine includes a vital stretching session that keeps his body flexible and ready for the day’s activities. This part of his daily schedule is all about gentle movement and preparing his body for optimal performance.

      • Hydration First: After drinking his morning water, Ben focuses on stretching to kickstart his body.
      • Textured Foam Roll: He uses a textured foam roller to massage his muscles, improve blood flow, and relieve tension.
      • Breathwork: Incorporating a little breathwork, Ben enhances his stretching routine by promoting relaxation and mental clarity.
      • Mini Trampoline: He bounces on a mini trampoline, which stimulates his lymphatic system and adds a fun element to his morning.
      • Environment: Ben usually performs these activities in front of a Biocharger or sunlight, combining biohacking tools with natural energy to boost his overall wellness.

      Incorporating stretching into your morning routine, as Ben Greenfield does, can greatly enhance flexibility. If you’re looking to add meditation to your daily schedule, check out our daily meditation routine article for more tips on mental clarity and relaxation.

    • Ben Greenfield reading the Bible

      05:45 a.m.

      Praying and Health Testing

      Ben Greenfield’s daily schedule includes moments of reflection and health monitoring, combining spiritual practices with biohacking techniques.

      • Prayer and Bible Reading: After stretching, Ben dedicates time to praying and reading the Bible, grounding his day in spirituality.
      • Heart Rate Monitoring: While praying, he straps on a Bluetooth-enabled heart rate monitor, applying conducting gel over the electrodes.
      • Health Testing: He performs a quick five-minute measurement of his heart rate variability (HRV), nervous system readiness, and stress using the NatureBeat app. This helps him assess his body’s state and readiness for the day ahead. The health testing is an integral part of the Ben Greenfield fitness routine.
    • Ben Greenfield drinking coffee

      06:00 a.m.

      Drinks Coffee And Starts Work

      Ben Greenfield’s morning routine includes a focused period of productivity, fueled by his carefully selected coffee or tea.

      • Morning Coffee or Tea: Ben grabs a cup of coffee, which is usually three weeks caffeinated and one-week decaf to manage his caffeine intake. He prefers good organic coffee and orders three bags of caffeinated and one bag of decaf with each order.
      • Focused Work Session: For 60-90 minutes, Ben works on writing or research projects. This focused time allows him to dive deep into his work without distractions.
      • Morning Reading: While drinking his coffee, Ben does some light morning reading, usually blogs or research articles, which helps him stay informed and inspired.
      • Avoiding Stress: He stays away from email, social media, and anything that might stress him out during this time, ensuring a calm and productive start to his day.
    • Ben Greenfield starting his morning meditation routine

      07:30 a.m.

      Family Meditation

      Family meditation is a vital part of Ben Greenfield’s daily schedule, building both spiritual growth and family bonding.

      • Morning Meditation: Ben and his family focus on meditation using the Spiritual Disciplines Journal. This practice sets a mindful and peaceful tone for the day. If you want to start journaling in your daily schedule, our Journaling Article might be helpful.
      • Quality Time: He spends quality time with his two boys before they head to the bus stop, discussing their sleep, dreams, breakfast, and the day’s activities.
      • Productive Day Ahead: Once the boys are off, Ben has 8 hours of extreme productivity. His goal is to finish all hard work by the time they return home.
      • Afternoon Activities: With his work done, Ben and his boys have plenty of time for afternoon workouts, adventures, and fun activities, ensuring a balanced day of productivity and family fun.

      Ben Greenfield’s daily schedule highlights the importance of family meditation and quality time, enhancing his personal well-being and family relationships.

    • Ben Greenfield standing in a bathroom

      07:45 a.m.

      One Poop A Day

      Ben Greenfield’s daily routine has a hilariously efficient approach to digestive health: one epic toilet trip right at the start of the day.

      • Morning Routine: Ben kicks off his day with a single, monumental bathroom visit, getting it all out of the way in one go.
      • Bathroom Ritual: He goes into the bathroom, hops onto his trusty Squatty Potty, and performs a series of strategic shifts, shimmies, and shakes until the mission is accomplished.
      • Multitasking Master: While on the throne, Ben keeps himself entertained and productive. He scrolls through emails and Facebook, catches up on his bathroom books and magazines, and chills until the job is done.
      • Duration: This glorious process typically takes 15-20 minutes, leaving Ben walking out with a big, satisfied smile, ready to conquer the day.
    • Ben Greenfield starting his sauna routine

      08:15 a.m.

      Workout/Sauna/Cold Plunge

      Ben Greenfield’s routine includes a variety of activities aimed at maintaining physical fitness. His morning workouts, followed by sauna sessions and cold plunges, are essential components of his daily habits.

      • Monday and Friday: Ben focuses on yoga, incorporating his hybrid version of basic flow yoga with deep breathing exercises. Often, he performs yoga in the cold and sometimes wears an elevation training mask to enhance his practice.
      • Wednesday: This day is dedicated to recovery with a 20-25 minute full body foam roller session followed by 5-10 minutes hanging from an inversion table, helping him maintain flexibility and spinal health.
      • Tuesday and Thursday: Ben utilizes an infrared sauna, practices Kundalini yoga, and performs warrior breathing. He follows these activities with a 5-minute cold water swim at 55-60°F or a cold shower, combining heat and cold therapy for optimal recovery.
      • Saturday and Sunday: His weekend routine includes a 30-minute nasal breathing and breath hold walk, practicing a 4-count breathing pattern (in, hold, out, hold) and breath holds every few minutes. Alternatively, he opts for a 30-minute Onnit kettlebell walk for strength and endurance.
      • Cold Plunge: Regardless of the day’s specific activities, Ben always ends his routine with a cold plunge. After the cold shower, he applies Ancient Mineral’s magnesium lotion to his legs and extra virgin olive oil, avocado oil, or his skin serum to his face, ensuring his body and skin are well cared for.

      Interested in learning more about the benefits of cold plunges? Check out our detailed Cold Plunge article for in-depth information and tips on incorporating this practice into your routine.

    • Ben Greenfield drinking a smoothie for breakfast

      09:15 a.m.

      Breakfast

      Every morning, he starts his day with a nutrient-packed green smoothie, ensuring he gets the essential nutrients and energy needed for his busy schedule.

      • Green Base: Ben uses a huge bunch of greens, preferring kale but also opting for spinach, bok choy, or mustard greens.
      • Cleansing Herbs: Fresh herbs like parsley, cilantro, or thyme are added for their cleansing properties.
      • Healthy Fats: He includes half an avocado, or a whole one if it’s a high-calorie day and 4-6 oz of BPA-free full-fat coconut milk from Native Forest. The less coconut milk used, the thicker the smoothie, which Ben prefers as it aids digestion.
      • Flavor and Nutrients: To enhance the flavor, Ben adds 2 teaspoons of organic cacao powder, 2 teaspoons of cinnamon, one or two teaspoons of sea salt from Ava Jane’s Kitchen, and 1 tablespoon of extra virgin olive oil, avocado oil, or coconut oil.
      • Blending: Blend everything for about 60 seconds to maintain texture and avoid over-processing.
      • Add-Ins: After blending, Ben adds 20-30g of clean protein powder, 2 teaspoons of organic collagen hydrolysate from Bulletproof, 1 large handful of unroasted, non-vegetable-oil-coated nuts, 1 small handful of organic dark cacao nibs, and 1 large handful of organic unsweetened coconut flakes.

      This green smoothie is a key part of Ben Greenfield’s daily habits, ensuring he starts his day with a powerful dose of nutrients.

    • Ben Greenfield sitting in a conference room

      09:45 a.m- 02:00 p.m

      Work Routine

      After fueling up with his nutrient-packed smoothie, he seamlessly transitions into his workday with a structured approach that maximizes productivity and efficiency.

      • Team Huddle: Ben kicks off his workday with a huddle with the Ben Greenfield Life team. This meeting sets the stage for the day’s tasks and ensures everyone is aligned and motivated.
      • Red Light Therapy: During the first 20 minutes of his office work routine, Ben uses a red light wrap-around device by Kineon. This practice not only supports his health and wellness but also boosts his energy levels and mental clarity. If you want to learn more about the benefits of red light therapy for your daily routine, consider checking out our informative article on Red Light Therapy.
      • Focused Work Session: Following the huddle, Ben dives into his work. This period is dedicated to various tasks, including writing, research, and content creation. His commitment to staying focused during this time is a key part of his productivity.
      • Strategic Breaks: Ben incorporates strategic breaks into his work routine to maintain high energy levels and mental clarity. These breaks are a crucial element of his daily habits, allowing him to stay sharp and avoid burnout.
      • Continuous Learning: Throughout the day, Ben stays updated with the latest in biohacking, fitness routines, and wellness tips. This continuous learning helps him stay at the forefront of his field and provides fresh insights for his work.

      Ben Greenfield’s daily schedule reflects his commitment to a structured and efficient work routine, balancing productivity with well-being.

    • Ben Greenfield starting his lunch routine

      02:00 p.m.

      Lunch

      Lunch is a vital part of Ben Greenfield’s daily routine, offering a nutrient-dense meal that fuels his body without excess calories.

      • Low-Calorie/Nutrient-Dense Meal: Ben typically prepares a mash-up of Cowan’s vegetable powders, Akasha sea moss gel, pumpkin puree, and chia seeds.
      • Protein and Greens: He includes homemade yogurt, a few mixed greens, and leftover fish or meat from the night before.
      • Creative Wraps: Often, he wraps this mix in nori seaweed or a Siete wrap, for a convenient and tasty meal.
      • Superfood Drink: On the side, Ben enjoys bone broth from Kettle & Fire or a superfood drink, such as green juice from Organifi, to boost his nutrient intake.

      This lunch routine is a key part of Ben Greenfield’s schedule, ensuring he maintains high energy levels and optimal health throughout the day.

    • Ben Greenfield starting his afternoon biohacked nap

      02:30 p.m.

      Post-Lunch BioHacked Nap

      Ben Greenfield’s post-lunch nap routine is a science honed over years of practice, allowing him to fall asleep within minutes and wake up completely refreshed.

      • Napping Setup: Ben unfolds and plugs in the Biomat on the floor of his office, bedroom, living room, or wherever he plans on napping.
      • Napping Apps: He uses the Brain.FM napping app or sets the SleepStream app to “Power Nap” binaural beats mode with “Sleepstream Mix” as white noise in the background. Headphones are essential for this to work properly, and Ben typically uses his standard white Apple iPhone headphones or SleepPhones.
      • Sleep Mask: Ben puts on the SleepMaster wraparound sleep mask, which covers both his eyes and ears, creating an ideal environment for napping.

      This structured routine ensures that Ben Greenfield’s daily schedule includes a restorative and refreshing post-lunch nap.

    • Ben Greenfield regaining energy

      03:00 p.m.

      Regaining Energy

      To maintain high energy levels throughout the day, Ben Greenfield adds various exciting practices into his daily routine. These activities help him regain focus and vitality, allowing him to tackle the rest of his schedule with more energy.

      • Cold Plunge: One of Ben’s favorite methods to boost energy is a cold plunge. This invigorating practice helps wake up his body and mind, providing a fresh burst of energy.
      • Tibetan Longevity Exercises: As part of the Ben Greenfield fitness schedule, he often performs Tibetan longevity exercises, which are designed to enhance vitality and overall well-being. These exercises are an integral part of his fitness routine.
      • Biocharger Session: Another key part of his routine is a Biocharger session. This innovative device uses a combination of light, frequencies, and harmonics to optimize his body’s energy levels and recovery.

      These energy-boosting activities are crucial components of Ben Greenfield’s daily habits, ensuring he stays productive and energetic throughout the day.

    • Ben Greenfield using a laptop

      03:30-05:30 p.m.

      Late Afternoon Work Routine

      In the late afternoon, he shifts his focus from proactive to reactive work. This time is dedicated to managing and responding, ensuring he stays on top of his responsibilities and communication.

      • Reactive Work Mode: Unlike the morning, which is reserved for proactive tasks like creating and making, Ben uses the late afternoon for reactive work. This includes taking phone calls, responding to emails, and handling other managerial tasks.
      • Administrative Tasks: He takes this time to pay bills, open mail, and packages, and manage any administrative duties that need attention.
      • Social Media and Communication: He checks and responds to blog comments, emails, and social media messages on platforms like Facebook, Twitter, and Instagram.
      • Balancing Roles: This routine helps him balance his roles as a creator and a manager, ensuring that both proactive and reactive tasks get the attention they need.

      This structured approach is a key part of Ben Greenfield’s routine, allowing him to maintain productivity and stay organized.

    • Ben Greenfield playing tennis

      05:30 p.m.

      Family Activities

      Ben Greenfield’s late afternoon routine is a blend of fitness and family time, making the most of his day while staying active and connected with his loved ones.

      • Active Play: As part of the Ben Greenfield fitness routine, he enjoys activities such as tennis, pickleball, walking, or hiking. Sometimes he includes his family in these activities, or if necessary, he handles work calls while engaging in these exercises on his own.
      • Family Workouts: When his kids return from school, Ben dives into playful yet effective bodyweight workouts. These include backward and forward crabwalks with a kid riding on his waist, overhead child presses with squats, bear crawls, pushups, and crocodile crawls—all with a kid on his back. He finishes with arm curls, holding a kid upside down by their legs.
      • Pool Workout: Ben’s pool workouts are equally fun and challenging, involving underwater swims, doggy paddles, pool pullouts, and treading water, all with a kid on his back.
      • Kids’ Mini-Workout: Ben incorporates a kid-friendly version of his workout, including hill sprints while wearing a weighted vest, barbell squats and deadlifts, Onnit kettlebell swings, and burpees. The kids participate in easier versions of these exercises. They also join him for the first 10 minutes of his 30-minute infrared sauna session.

      These activities ensure Ben Greenfield’s daily routine is filled with both fitness and family bonding.

    • Ben Greenfield preparing dinner

      07:00 p.m.

      Book Review And Dinner Preparations

      In the evening, Ben Greenfield’s daily routine includes quality family time, focusing on education, dinner preparation, and bonding.

      • Book Review: Ben gathers his family for a book review, guiding his sons through a new chapter of a book each day. This activity promotes learning and discussion within the family.
      • Dinner Preparation: The whole family participates in preparing dinner together. This shared activity not only ensures a healthy meal but also builds teamwork and togetherness.
      • Pre-Dinner Song: Before sitting down to eat, the family sings a pre-dinner song. This ritual adds a joyful element to their mealtime routine.
      • Family Prayer: The dinner preparation concludes with a family prayer, reinforcing their spiritual connection and gratitude.

      These evening habits are a core part of Ben Greenfield’s daily habits, creating a harmonious and fulfilling family life.

    • Ben Greenfield eating dinner

      07:30-08:15 p.m.

      Dinner

      Dinner time in the Greenfield household is a lively and joyful part of Ben Greenfield’s daily routine. It’s filled with games, conversations, and laughter, making it a cherished family tradition.

      • Dinner Games and Conversation: The family engages in various dinner games, promoting interaction and fun. These games often lead to interesting conversations and lots of laughter, making dinner an enjoyable and bonding experience.
      • Healthy and Delicious Meal: Dinner typically includes a good vegetable or salad, meat, sweet potatoes, roasted carrots, or beets. This balanced meal ensures everyone gets the nutrients they need.
      • Healthy Dessert: For dessert, Ben’s family enjoys healthy options such as homemade ice cream, dark chocolate mixed with yogurt, or some frozen blueberries and dark chocolate. These treats are both nutritious and satisfying.

      This part of Ben Greenfield’s daily schedule is not just about eating; it’s about spending quality time together and creating lasting memories.

    • Ben Greenfield holding a guitar

      07:30-08:15 p.m.

      Wind Down Routine

      As the day comes to a close, his family engages in a relaxing and enjoyable wind-down routine. This time is dedicated to tidying up, playing music, and occasionally enjoying some outdoor fun.

      • Kitchen Cleanup: After dinner, the family works together to clean up the kitchen. This shared responsibility helps instill a sense of teamwork and keeps their living space organized.
      • Guitar Practice: Ben and his family spend some time practicing the guitar, adding a musical touch to their evening. This practice not only enhances their musical skills but also provides a relaxing and creative outlet.
      • Post-Dinner Yard Games: Occasionally, the family heads outside for yard games like cornhole and bocce ball. These activities are a fun way to enjoy each other’s company and get a little more physical activity before bedtime.

      This wind-down routine is an important part of Ben Greenfield’s daily schedule, promoting relaxation and family bonding.

    • Ben Greenfield starting his evening prayers

      07:30-08:15 p.m.

      Bedtime Story And Prayer With Kids

      In the evening, Ben Greenfield’s daily routine includes a calming and nurturing bedtime ritual with his kids. This special time focuses on spirituality, storytelling, and bonding.

      • Evening Meditation: Ben begins with an evening meditation using the Spiritual Disciplines Journal. This practice helps center and calm the family, setting a peaceful tone for bedtime.
      • Bedtime Story: Each night, Ben reads a bedtime story to his kids. This not only creates a love for reading but also builds a cherished moment of connection and relaxation.
      • Family Prayer: The day ends with a family prayer, reinforcing their spiritual connection and expressing gratitude.

      Ben Greenfield’s bedtime routine combines meditation, storytelling, and prayer to create a nurturing and calming end to the day. These evening habits support his family’s spiritual and emotional well-being, ensuring a restful night and a strong family bond.

    • Ben Greenfield reading a book at night

      07:30-08:15 p.m.

      Casual Reading

      As part of the Ben Greenfield routine, he winds down with a relaxing and intimate evening of casual reading, often accompanied by snuggling with his wife, Jessa.

      • Evening Reading: Ben dedicates this time to casual reading, selecting books that interest him and help him relax. This habit is a great way for him to wind down and prepare for a good night’s sleep.
      • Snuggling with Jessa: Alongside his reading, Ben enjoys snuggling with his wife, Jessa. This time together strengthens their bond and provides a comforting end to the day.

      Ben Greenfield’s casual reading routine, combined with quality time with his wife, is a cherished part of his evening. This habit not only supports his mental relaxation but also reinforces his relationship.

    • Ben Greenfield starting his sleep routine

      07:30-08:15 p.m.

      Sleep Routine

      Ben Greenfield’s sleep routine is a carefully crafted process designed to ensure he gets the best rest possible. His evening habits focus on creating an optimal sleep environment and winding down his body and mind.

      • Evening Prayer: Ben and his wife, Jessa, end the day with a final evening prayer, reinforcing their spiritual connection and gratitude.
      • Lighting: Only halogen and incandescent bulbs are used, avoiding dimmers due to high EMF.
      • DeltaSleeper Device: Ben attaches the SR1 PEMF DeltaSleeper device to his collarbone and turns it on to promote deep sleep.
      • Travel and Jetlag: If he has been traveling or is jetlagged, he turns on the Earthpulse or lays on the Biomat for added recovery.
      • Temperature Control: He sets the ChiliPad to 60 degrees and the room temperature to 66-67 degrees for optimal sleep conditions.
      • Blackout Curtains: Ben closes the blackout curtains to ensure a dark sleeping environment.
      • Muscle Care: He rubs down any sore muscles or tight spots with Ancient Mineral’s magnesium lotion for relaxation.
      • Lavender Oil: A few drops of essential lavender oil are sprinkled on his pillow to promote relaxation.
      • Sleep Mask: Ben puts on his wraparound Sleepmaster sleep mask to block out any remaining light.
      • Sleep Apps: He uses the Sleepstream app in “Deep Sleep” mode or plays a Brain.FM sleep track through his SleepPhones to enhance sleep quality.

      This structured routine is a vital part of Ben Greenfield’s daily schedule, ensuring he achieves deep and restorative sleep every night.

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David Goggins’ Daily Schedule

Inside the Day of a True Endurance Athlete

David Goggins is known for his relentless commitment to fitness and mental toughness. His daily routine is a blend of intense workouts, disciplined habits, and practices aimed at building both physical and mental strength. In this article, we’ll give you a straightforward look at David Goggins’ daily routine, including his morning routine, stretching practices, workout sessions, and the habits that keep him motivated every day.

Optimized For:

  • Discipline
  • Energy
  • Fitness
  • Performance
  • Published: November 25, 2024
  • Last Updated: February 7, 2025
    • The start of David Goggins' daily routine

      4:00 a.m.

      Wakeup

      His day kicks off early, long before the sun rises. Known for his relentless discipline, he starts his day early, setting the stage for a day of intensity and focus.

      • Rising Before the World: He is a true early riser, getting up at 3 or 4:00 AM sharp. For him, this early morning routineis a head start, giving him an edge both mentally and physically.
      • Multiple Alarms for Accountability: To ensure he doesn’t miss a beat, he sets multiple alarms. This straightforward technique reinforces his no-excuses mindset, helping him stay committed to his routine.
      • Immediate Action, No Hesitation: Once the alarm sounds, he hops right out of bed, leaving no room for second-guessing. He believes that procrastination has no place in his daily routine, and he makes sure his mornings reflect that determination.
      • First Win of the Day: His mentality is rooted in completing every task, no matter how small. By skipping the snooze button, he secures his first win of the day, setting a tone of discipline and accomplishment from the moment he wakes up.

      For David Goggins, the early wakeup is not just a part of his schedule; it’s the foundation of his discipline. Starting his day before most even open their eyes, Goggins sets the tone for the rest of his demanding routine.

    • David Goggins drinking a glass of water

      4:15 a.m.

      Hydration

      Starting his day with optimal hydration, he rehydrates first thing each morning, recognizing the importance of water for a clear mind and prepared body.

      • Room Temperature Water to Start: The first step in David Goggins’ daily routine is a glass of room temperature water. After hours of sleep, this initial hydration helps wake his system, preparing him for his intense schedule.
      • Consistent Hydration Habit: His hydration routine reflects his approach to wellness, which is straightforward yet effective. By drinking water immediately, he supports both his physical and mental performance.
      • HydroFlask for Easy Access: Having a reliable water bottle like HydroFlask can help make hydration simple and convenient, keeping water readily available throughout the day.
      • Additional Hydration Options: For anyone looking to enhance their morning hydration, alternative options like Yerba Mate can provide a refreshing start, and AG1 offers a nutrient-packed hydration boost.

      David Goggins’ focus on hydration highlights the importance of starting the day fully prepared. This quick but essential step keeps him ready to tackle each demanding day.

    • David Goggins starting his meditation routine

      4:15 a.m.

      Meditation

      Mindfulness is a core part of David Goggins’ daily routine, with a dedicated 10 minutes each morning to build clarity and focus. This short practice serves as a powerful reset for his mind, setting him up for the challenges ahead.

      • 10-Minute Mindfulness Practice: He commits to a 10-minute meditation session every morning. This practice allows him to calm his thoughts, create mental space, and stay focused on his goals for the day.
      • Building Mental Resilience: By consistently practicing mindfulness, he strengthens his focus and mental endurance, both essential for his demanding lifestyle. This simple addition to his morning routine helps him stay centered and resilient.
      • Guided Meditation Support: For those looking to start a similar mindfulness habit, using an app like Yoga Wake Up or Headspace can add structure to morning meditation.
      • Building the Meditation Habit: Our Daily Meditation Routine article offers straightforward guidance for establishing a regular meditation practice, with practical steps to bring clarity and calm into the day.

      David Goggins’ meditation routine is a reminder of the importance of mental clarity, reinforcing his disciplined mindset and fueling his high-performance lifestyle.

    • David Goggins starting his stretching routine

      4:30 a.m.

      Stretching and Warmup

      He starts his physical preparation with a focused warm-up and stretching session. This 30-minute David Goggins stretching routine primes his body, prevents injury, and ensures he’s ready for the demanding training ahead.

      • A Necessary Routine: He dedicates 30 minutes daily to gentle stretching and warm-up exercises. These movements help awaken his muscles and prepare his body for the intense workout that follows, becoming a vital part of the David Goggins stretching routine.
      • Adapting to Avoid Injury: Early in his career, he rarely stretched. But after experiencing muscle imbalances and other physical challenges, he made stretching a consistent part of his daily habits, focusing on overall balance and injury prevention.
      • Essential Equipment: Using a sturdy yoga mat and resistance bands can make this routine more effective, adding support and resistance for a thorough warm-up. These tools complement a dedicated David Goggins stretching routine, ensuring that each stretch counts.

      Stretching and warm-up exercises set a solid foundation for the David Goggins exercise routine, helping him achieve peak performance while staying injury-free. This simple yet powerful step is a key part of his disciplined daily habits.

    • David Goggins starting his exercise routine with a morning run

      5:00 a.m.

      Cardio Workout

      The David Goggins exercise routine starts off with an intense cardio workout promptly at 5:00 AM, a cornerstone of his training that challenges his physical and mental boundaries.

      • 5:00 AM High-Intensity Routine: His cardio workout is a core part of the daily routine. At the break of dawn, he pushes himself through a grueling 10-mile run or a powerful cycling session, embracing the discomfort and striving to go beyond his limits.
      • Commitment to Growth: For Goggins, cardio isn’t just about fitness—it’s about breaking barriers. Each step, each mile is a testament to his mental strength, making his cardio workout as much a test of resilience as it is of endurance.
      • Essential Gear for Cardio: For those inspired by Goggins’ morning routine, quality equipment can make a big difference. Xero Shoes offer comfort and durability for outdoor runs, while a reliable treadmill or elliptical can support intense indoor cardio sessions, perfect for building consistency into a morning routine.

      The David Goggins exercise routine shows his relentless drive and discipline, setting a powerful example for anyone looking to push their limits and start their day with strength.

    • David Goggins sitting on a table with supplements

      Supplement Routine

      David Goggins maintains a straightforward supplement routine focused on enhancing his physical endurance and muscle recovery, aligning seamlessly with the intense demands of his daily schedule.

      • Post-Workout Protein Shake: A consistent part of the David Goggins daily routine is a protein shake post-workout. This shake aids in muscle recovery and provides the necessary building blocks for his high-performance lifestyle. A top-of-the-line Grass Fed Whey Protein Isolate Powder, can be a great option for supporting recovery.
      • Essential Amino Acids for Endurance: Essential amino acids play a key role in Goggins’ routine, providing support for muscle endurance and performance during intense training sessions. Mixed with water and consumed throughout his workouts, these amino acids help sustain his energy levels. Adding quality amino acids, can be beneficial for anyone aiming to enhance their endurance and muscle support during demanding exercise routines.
      • Exogenous Ketones for Fat Metabolism: At times, Goggins includes exogenous ketones to help his body sustain a ketogenic metabolic state. This approach enables his body to primarily burn fat for fuel, giving him a steady energy supply during his rigorous training.
    • David Goggins eating his breakfast

      6:30 a.m.

      Breakfast

      After his intense morning workout, he recharges with a breakfast designed to fuel both body and mind. This nutrient-packed meal sets him up for the demands of the day ahead.

      • Protein-Packed and Balanced: He prioritizes protein in his morning meal, which is essential for muscle recovery and strength. His breakfast often includes a mix of lean protein, whole grains, and healthy fats to support sustained energy and mental clarity.
      • Nutritional Foundation for Performance: In the David Goggins daily routine, proper nutrition plays a crucial role. By refueling with high-quality foods, he maintains his peak physical condition and ensures that his mind is equally prepared for the challenges of the day.
      • A Refreshing Addition: For those looking to enhance their morning routine, Green Matcha Tea can be a refreshing choice. Its natural energy boost and antioxidant profile make it an excellent option to pair with a nutritious breakfast, bringing an extra layer of focus and vitality to the start of the day.

      David Goggins’ breakfast is a crucial part of his daily habits, providing the nutrition needed to support his high-performance lifestyle and relentless training routine.

    • David Goggins taking a cold shower

      7:00 a.m.

      Hot and Cold Showers

      A key part of David Goggins’ daily schedule is his commitment to contrast therapy, a practice that reflects his drive to embrace discomfort and enhance resilience. After his breakfast, he alternates between hot and cold showers to support recovery and sharpen mental strength.

      • Contrast Therapy Routine: Goggins engages in contrast therapy by switching between hot and cold showers. This practice helps reduce inflammation, supports faster muscle recovery, and strengthens his mental toughness.
      • Ice Baths for Extra Resilience: Known for his mental resilience, Goggins sometimes takes ice baths to push his limits even further. This cold exposure not only aids in physical recovery but also reinforces his mental discipline.
      • Recommended Equipment for Home Contrast Therapy: For those looking to integrate similar practices, a portable cold pod is ideal for cold showers, offering a refreshing start to the day, while an indoor sauna can add the heat needed for a well-rounded contrast therapy routine.

      Goggins’ commitment to hot and cold showers shows his discipline and focus on both physical recovery and mental resilience, making it an essential part of his daily habits.

    • David Goggins reading a book as part of his morning routine

      7:30 a.m.

      Reading

      In addition to his intense physical training, he prioritizes personal growth through reading. He believes in constantly learning and regularly dedicates time to books that fuel his drive and perspective.

      • Motivational Books and Self-Improvement: He focuses on books that inspire self-discipline and resilience. Reading motivational literature is an integral part of the David Goggins daily routine, helping him stay grounded and focused.
      • Biographies for Inspiration: He values biographies, seeking lessons from the lives of others. These stories of challenges and achievements offer him practical insights that he often applies to his own life.
      • Continuous Learning: For Goggins, reading isn’t just a pastime; it’s a daily habit that reinforces his commitment to growth. This practice aligns with his mindset of pushing boundaries, making it a core aspect of the daily routine of David Goggins.
    • David Goggins sitting in a library

      Recommend Books From David Goggins

      David Goggins places a strong emphasis on continuous learning. His reading list reflects his focus on resilience, self-discipline, and personal growth, key themes that resonate with his philosophy.

      • Unshakeable by Tony Robbins: This book offers insights into financial stability and inner strength. Goggins appreciates Tony Robbins’ focus on mindset and the power of taking control of one’s life—principles that align closely with Goggins’ own habits.
      • Discipline Equals Freedom by Jocko Willink: A must-read for Goggins, this book by fellow former Navy SEAL Jocko Willink highlights the value of discipline as the foundation for success. Its lessons about mental strength and structured routines reflect Goggins’ approach to his daily schedule and training routines.
      • Can’t Hurt Me by David Goggins: In his own bestselling book, Goggins shares personal stories and challenges that forged his relentless mindset. This book offers a raw look into his journey and the daily habits that drive him forward.

      His book recommendations are a powerful addition to any reading list, providing inspiration and practical insights into resilience, discipline, and self-mastery.

    • David Goggins starting his planning

      8:30 a.m.

      Planning

      A critical part of David Goggins’ daily routine involves taking time each day to set clear, ambitious goals. This focus on planning helps him maintain momentum and ensures that each day is spent with purpose.

      • Setting Specific Goals: With a clear mind, he begins by outlining specific goals for the day. His objectives aren’t just broad ideas; they’re targeted and actionable, reflecting his disciplined approach to self-improvement.
      • Breaking Down Objectives: He divides each goal into smaller, manageable tasks. This approach helps him tackle large challenges one step at a time, making it easier to maintain progress and stay motivated.
      • Prioritizing with Purpose: Each task is prioritized based on its impact. He places the most significant objectives at the top of his list, ensuring that his energy is directed toward what matters most throughout his schedule.

      Through intentional planning, he ensures that each day contributes to his larger goals, reinforcing his focus and discipline in every aspect of his daily routine.

    • David Goggins focusing on self improvement

      9:00 a.m.

      Self-Improvement

      In his daily routine, David Goggins dedicates focused time to self-improvement, working tirelessly to sharpen skills and develop new abilities. This commitment to growth keeps him ready for any physical test that may come his way.

      • Skill Development Focus: He prioritizes activities that build specific skills. He may work on swimming techniques, combat training, or functional movements to ensure he’s prepared for diverse physical challenges.
      • Relentless Dedication: He brings the same intensity to skill-building as he does to his workouts, using this block of time to focus on areas that need improvement. This approach reflects the core of the David Goggins daily routine—never settling, always pushing.
      • Prepared for Any Challenge: By consistently improving his skills, he stays equipped for any challenge, building a foundation of strength and resilience that extends beyond his regular training sessions.

      Self-improvement is a key part of the daily schedule of David Goggins, showcasing his commitment to continual growth and mental toughness. This dedicated practice keeps him ready for anything, reinforcing his relentless mindset.

    • David Goggins talking on the phone with a family member

      10:30 a.m.

      Family Time

      Even with his intense schedule, he prioritizes his relationships, dedicating time to connect with loved ones. This focus on family helps him maintain a balanced life, bringing warmth and support to his daily routine.

      • Connecting with Loved Ones: He takes a break in his day to reach out to family and friends. A quick call or a few quality moments spent together serves as a meaningful pause in his otherwise rigorous schedule.
      • Balancing Discipline with Connection: Despite his intense focus on training and self-improvement, he understands the value of relationships. Taking time for family brings a grounding balance to his disciplined life.
      • Building Strength Through Relationships: For Goggins, family time isn’t just a break—it’s a source of strength and support. These connections keep him motivated, adding depth and purpose to his daily habits.

      In the David Goggins daily routine, family time reflects his appreciation for the people who matter most, reminding us all of the importance of connection and balance in our lives.

    • David Goggins starting his late morning run

      11:00 a.m.

      Running

      In the late morning, around 11:00 AM, David Goggins laces up his shoes for a mid-morning run. This 5-mile run serves as a boost to keep his energy high and his blood pumping as he powers through his daily routine.

      • Mid-Morning Run to Recharge: He makes a habit of this mid-morning run, covering about 5 miles. It’s a way to stay active and recharge, bringing extra energy and focus before lunch.
      • Building Endurance and Discipline: This run isn’t about speed or competition but consistency. he adds it into his routine as a way to stay engaged physically and mentally throughout the day.
      • Staying Hydrated with Electrolytes: Running multiple times daily requires proper hydration. Electrolyte supplements can help maintain hydration and energy levels during intense physical routines, keeping endurance and performance in check.

      In David Goggins’ daily schedule, this mid-morning run is more than just a workout; it’s a moment to refuel his drive and maintain his peak level of performance for the day ahead.

    • David Goggins using his laptop for work

      12:00-4:00 p.m.

      Work Routine

      David Goggins’ afternoon is dedicated to managing his professional responsibilities, balancing his work as a motivational speaker, writer, and business leader. This productive time in his daily routine reflects his commitment to sharing his insights and experiences with others.

      • Motivational Speeches and Writing: In the office, he often focuses on crafting motivational speeches and writing projects. Known as an inspiring speaker, he uses this time to prepare messages that resonate with audiences worldwide.
      • Business Management: Alongside his speaking and writing, he also oversees his business operations, ensuring his work reaches a wider audience. This involves coordinating projects and engaging with his team to further his mission.
      • Structured Workday: He wraps up his workday around 4 PM. By keeping a defined schedule, he maintains a sense of balance, giving him time to refocus on his training and personal goals later in the day.

      The work routine in David Goggins’ daily schedule highlights his dedication to both personal excellence and helping others achieve their potential, making his afternoon hours as impactful as his training sessions.

    • David Goggins having lunch

      Lunch

      David Goggins maintains a balanced and nutritious lunch as part of his daily routine, keeping his energy levels high for the afternoon.

      • Grilled Chicken Breast: Protein is essential in the David Goggins daily routine, and a lean source like grilled chicken breast helps support his muscle recovery and strength routine.
      • Quinoa for Sustained Energy: He also includes quinoa in his lunch, a nutrient-dense grain that provides lasting energy, helping him power through the second half of his demanding schedule.
      • Mixed Vegetables for Essential Nutrients: A side of mixed vegetables, like broccoli, cauliflower, and carrots, adds vitamins and minerals to his meal. These veggies support overall wellness and maintain his high level of physical performance.

      Goggins’ simple yet effective lunch aligns with his disciplined habits, providing a solid foundation for his physical and mental endurance.

    • David Goggins using his cycle to travel back from the office to his home

      4:00 p.m.

      Cycle Back Home

      To cap off his workday, he cycles the 25-mile journey back home, keeping his commitment to fitness even as he heads into the evening. This bike ride is yet another layer of endurance in the daily routine of David Goggins.

      • A Long Ride with Purpose: The 25-mile ride home isn’t just transportation; it’s part of Goggins’ exercise routine, strengthening his endurance and mental toughness after a full day of work and training.
      • Maintaining Consistency in Fitness: This evening ride is a steady habit in the David Goggins schedule, allowing him to fit in an extra workout and wind down his day actively. It reflects his philosophy of using every opportunity for self-improvement.
      • Home Cycling Option: For those looking to add a similar practice to their own routine, an indoor exercise bike offers a great way to work in cardio from the comfort of home, providing flexibility and the benefits of a low-impact workout.

      Cycling home is not just a means of transportation for Goggins; it’s an integral part of his daily schedule that adds to his overall strength routine and keeps him focused, grounded, and committed to his physical goals.

    • David Goggins starting his dinner routine

      Dinner

      After wrapping up his evening run, David Goggins refuels with a balanced, nutrient-rich dinner. His approach to dinner is straightforward and practical, aligning with his disciplined lifestyle and rigorous daily schedule.

      • A Balanced Plate: He doesn’t restrict himself with food rules or special diets. Instead, he includes a mix of carbs, fats, and protein in his evening meal, focusing on clean, whole foods that support his high-energy demands.
      • Clean and Consistent Nutrition: As part of the David Goggins daily routine, his dinner provides essential nutrients for muscle recovery and sustained energy, helping him stay at his peak.
      • No Food Aversions: He believes in a no-nonsense approach to nutrition. He doesn’t avoid particular foods or follow restrictive eating habits; instead, he prioritizes a well-rounded meal that fuels both his body and mind.
    • David Goggins sitting on his bed at night

      10:00 p.m.

      Sleep Routine

      After a full day of physical and mental exertion, He winds down with a relaxing evening routine. Prioritizing quality sleep is essential to help him recover and prepare for the next day’s challenges.

      • Unwinding with Reading: Following dinner, he takes time to read and relax. This quiet moment not only helps him unwind but also supports his commitment to continuous learning, even in his evening hours.
      • Quality Time with His Wife: He values his family time, often spending a few peaceful moments with his wife, Aleeza, before turning in. This small part of his routine brings a sense of balance to his day.
      • Turning in Naturally: He heads to bed when he starts to feel tired, usually around 10 PM. By listening to his body’s cues, Goggins ensures a restful sleep that supports his intense daily schedule.
      • Supporting Restful Sleep: A sleep supplement stack can be beneficial for promoting restful and restorative sleep, especially after a day of intense physical and mental activity, similar to Goggins’ demanding schedule.
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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: January 22, 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 Momentous 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 from Momentous, 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.