Jay Cutler’s Supplement List

A Look at the Stack That Supports His Size and Strength

Jay Cutler, a four-time Mr. Olympia and well-known figure in bodybuilding, has talked openly about the supplements he uses to support his fitness and recovery. Over time, he’s built a routine that includes protein, pre-workout, and other products that help him stay consistent with training and nutrition. This article covers the Jay Cutler supplement routine and highlights some of the products he often adds to his daily stack.

Optimized For:

Fitness
Performance
Supplements
Workout

Last Updated: June 30, 2025

Probiotic
Multivitamin
Creatine Monohydrate
Whey Protein Isolate
Vitamin D3
Curcumin
Omega-3
B-Complex & Niacin
Glutamine
L-Carnitine
ZMA (Zinc/Magnesium Aspartate)
Essential Amino Acids (EAAs/BCAAs)
Pre-Workout
Natural Testosterone Booster
Thermogenic Fat-Burner
Glucose Disposal Agent
Joint Support Supplements
Nitric Oxide & Pump Supplements

- Probiotic
  
  Instead of focusing only on muscle-building formulas, it’s clear that gut health plays a key role in performance and overall well-being. That’s why probiotic holds a steady spot in the Jay Cutler supplements list.
  - Daily digestive health support: Probiotics help promote a healthy gut environment, which becomes especially important when following a high-calorie, high-protein diet like his.
  - Improved nutrient absorption: A balanced gut allows the body to absorb more nutrients from both food and supplements, giving better results from everything else in his stack.
  - Recovery and immune system benefits: Supporting the gut can reduce inflammation and strengthen immunity, both of which help speed up recovery between intense training sessions.
  - Essential foundation in his routine: Even though it’s not a performance enhancer on its own, a probiotic supports the systems that allow other supplements to do their job better.
  - Stomach support for a heavy diet: With frequent meals and shakes, digestive support is necessary to keep everything running smoothly and avoid issues that can slow down progress.
  This simple addition makes a noticeable difference in how he feels and performs. Probiotic may not get the spotlight, but within the broader Jay Cutler supplement routine, it plays a key role in helping everything else work more effectively.
- Multivitamin
  
  Building a supplement routine that works long-term means paying attention to more than just protein or pre-workout. A top-quality multivitamin plays a steady, behind-the-scenes role in keeping the body functioning well, which is why it’s included in the Jay Cutler supplements plan.
  - Covers essential daily nutrients: A multivitamin helps fill nutritional gaps that may come from even the most well-balanced diets, ensuring nothing important is left out.
  - Supports energy and stamina: With intense workouts and demanding days, having enough micronutrients can help the body stay energized and reduce overall fatigue.
  - Helps maintain immune function: Vitamins like C, D, and zinc play a key role in keeping the immune system ready—something important when physical stress is part of daily life.
  - Supports muscle and joint health: Nutrients such as magnesium, calcium, and vitamin D are essential for recovery and joint function, helping with the wear and tear from heavy lifting.
  - Easy to take alongside meals: As part of his morning setup, it’s taken with breakfast and works well with the rest of his stack, allowing for consistent absorption.
  Even with a clean and structured diet, a multivitamin remains an important part of the Jay Cutler supplement routine, helping him stay balanced, energized, and physically ready for whatever the day demands.
- Creatine Monohydrate
  
  When it comes to building mass and power, Cutler never overlooked the basics. Among all the products he’s used, creatine monohydrate remained one of his most reliable tools—earning a permanent place in the early stages of the Jay Cutler supplement stack.
  - Used daily during Olympia prep: Creatine was part of his everyday routine during his prime years, typically taken in a simple 5-gram serving.
  - Supports muscular strength and power: It helped fuel high-intensity workouts by boosting ATP levels, which allowed him to train harder for longer.
  - Adds size through cell volumization: Creatine draws water into the muscles, giving them a fuller, rounder look over time—something Cutler was known for on stage.
  - Prioritized quality and consistency: He’s spoken about only using products that delivered results, noting that creatine was one of the few he trusted throughout his career.
  - Still relevant post-competition: Even after retiring, he continues to take it to maintain strength and support recovery, making it more than just a performance enhancer.
  Creatine remains a consistent part of the Jay Cutler bodybuilder supplements list—proving its value not only in contest prep but in long-term strength and recovery as well.
- Whey Protein Isolate
  
  For years, protein shakes have been a part of Cutler’s day-to-day routine—not as a replacement for meals, but as a fast, reliable option when timing matters. Even now, he keeps whey protein powder in rotation to support his goals, making them a regular part of the Jay Cutler protein supplement lineup.
  - Blended with simple meals: He often mixes whey with oatmeal, egg whites, or fruit to build a balanced and easy-to-digest meal—especially in the morning.
  - Helps cover protein needs: When whole food meals aren’t practical, a whey isolate shake helps him meet daily protein intake without adding too many extra calories.
  - Speeds up recovery after workouts: The quick-digesting nature of whey isolate makes it ideal for post-training, helping his muscles get nutrients right when they need it.
  - Keeps the process efficient: Instead of skipping a meal when busy or on the move, he uses shakes as a backup plan to stay on track.
  - Still used even with a food-first mindset: While he focuses more on whole foods now, he isn’t afraid to reach for a shake when convenience is key.
  Whey protein remains one of the simplest and most consistent tools in the Jay Cutler supplements list—something he continues to use to support performance, recovery, and everyday nutrition.
- Vitamin D3
  
  Maintaining long-term strength and health takes more than just heavy training or clean eating. Some nutrients, like vitamin D3, offer quiet support behind the scenes—and have earned a permanent spot in Jay Cutler’s nutrition supplements list.
  - Taken for hormone support: This vitamin is used to help keep hormone levels steady, which plays a role in energy, mood, and overall drive.
  - Added for joint and bone care: With years of lifting under his belt, joint health remains a priority, and D3 supports calcium use and bone structure.
  - Valued for immune strength: Staying consistent in the gym requires staying healthy outside of it too, and vitamin D3 plays a role in keeping defenses strong.
  - Known for helping recovery: It’s not just about bones—this vitamin also helps the body bounce back after hard workouts by supporting muscle repair.
  - Still used daily despite sun exposure: Even living in a place with plenty of sunlight, it remains part of the stack—because levels from the sun alone don’t always cut it.
  Vitamin D3 might not be flashy, but its role in Jay Cutler’s supplement stack proves it’s one of those essentials that supports the work without getting in the way.
- Curcumin
  
  Years of heavy lifting can take a toll on the body, especially the joints. Recovery support has become just as important as performance in the Jay Cutler supplement stack—with curcumin playing a consistent role.
  - Chosen for inflammation support: This compound, found in turmeric, is taken to help manage inflammation that builds up from training over time.
  - Used to ease joint discomfort: As recovery becomes more important with age, curcumin helps support joint health and reduce day-to-day aches.
  - Supports long-term mobility: By helping reduce wear and tear, it contributes to staying active and mobile even after years of intense physical activity.
  - Often paired with absorption boosters: For better results, curcumin is usually taken alongside ingredients that improve how well the body uses it.
  - Fits into a broader recovery plan: It’s not a replacement for rest or smart training—but it supports the recovery process as part of his overall routine.
  Curcumin may not be the first thing that comes to mind when thinking about Jay Cutler’s bodybuilder supplements, but it plays a quiet role in keeping his recovery on track and his training sustainable.
- Omega-3
  
  For someone who’s spent decades training at a high level, staying healthy isn’t just about building muscle—it’s about protecting the body from the inside out. Omega-3s serve that role in the Jay Cutler diet supplements list.
  - Supports cardiovascular health: Omega-3 fatty acids play a role in lowering triglyceride levels and improving blood flow, which helps reduce strain on the heart during both training and rest.
  - Used to reduce joint stiffness: Years of intense lifting can lead to joint wear, and omega-3s help by improving lubrication and reducing inflammation, making day-to-day movement more comfortable.
  - Boosts cognitive function: These fats are involved in brain cell structure and signaling, supporting sharper focus, better memory, and mental clarity—especially important for someone managing a brand, training, and speaking engagements.
  - Chosen over standard fish oil: Krill oil is often preferred for its added antioxidant content, including astaxanthin, and it may be more bioavailable, meaning the body can absorb and use it more efficiently than regular fish oil.
  - Helps control inflammation: Regular intake of EPA and DHA—the two key omega-3s—has been linked to reduced muscle soreness and better recovery after intense workouts, making it easier to train consistently.
  This type of healthy fat isn’t just about performance—it’s about staying mobile, sharp, and pain-free. Omega-3 continues to be a consistent part of Jay Cutler’s supplement routine for overall health and recovery.
- B-Complex & Niacin
  
  Not every supplement in a stack is about building size—some are there to keep everything running smoothly in the background. That’s the case with B-complex and niacin, both of which have earned a long-term place in Jay Cutler’s supplements list.
  - Used for daily energy balance: Instead of relying on caffeine or quick fixes, B vitamins help support natural energy by fueling basic cellular processes.
  - Long-standing favorite for circulation: Niacin has been part of his routine for years thanks to its ability to promote better blood flow, which can support overall performance.
  - Supports healthy cholesterol: Known to help raise HDL levels, niacin plays a quiet but important role in long-term heart health.
  - Tied to metabolism function: B vitamins are involved in processing the macros in his meals, making sure nutrients are broken down and used effectively.
  - Preferred in flush form: Rather than avoiding the niacin flush, he’s used to it—opting for the version that delivers full effects rather than the non-flush alternative.
  While it may not be the flashiest part of the Jay Cutler supplement routine, this combo of B-complex and niacin helps keep his body functioning at a high level day after day.
- Glutamine
  
  Jay Cutler placed a strong emphasis on recovery—especially during the intense demands of Olympia prep. One recovery supplement he trusted for years was glutamine, which helped him stay consistent, even through high-volume training.
  - Taken after workouts and before bed: Cutler often used 5 to 10 grams of glutamine daily to support recovery and reduce soreness after training.
  - Helps protect immune function: He believed it played a role in keeping him from getting sick, especially during contest prep when immune health can dip.
  - Supports gut health and digestion: In addition to recovery benefits, glutamine may improve digestion, helping athletes absorb nutrients more efficiently.
  - Commonly mixed with shakes: Instead of relying on capsules, Jay preferred to stir it into his protein shakes for added convenience.
  - Used during peak bodybuilding years: While it’s not as hyped today, glutamine was a staple in early 2000s bodybuilding, and Cutler credited it as one of his most-used recovery aids.
  As part of the wider Jay Cutler supplement stack, glutamine played a quiet but consistent role—supporting his performance, immunity, and long-term recovery behind the scenes.
- L-Carnitine
  
  Staying lean while keeping energy levels up takes more than just smart training. L-carnitine helps bridge the gap between cardio and fat metabolism, which is why it’s earned a spot in the Jay Cutler supplement stack.
  - Supports fat as a fuel source: L-carnitine helps shuttle fatty acids into the mitochondria, where they can be used for energy instead of being stored.
  - Aids with steady energy: This supplement is often taken before cardio to reduce early fatigue and help sustain output without relying solely on carbs.
  - Favors body composition: It assists in fat metabolism without compromising strength, making it useful for maintaining muscle definition during cutting phases.
  - Best timed with cardio sessions: Cutler tends to use it before fasted cardio, where its effects on energy and fat usage are most noticeable.
  - Fits well with aging goals: As metabolism changes, supplements like this help keep energy levels consistent while supporting a lean physique.
  In the context of Jay Cutler’s nutrition supplements lineup, L-carnitine plays a focused role—supporting fat use, boosting endurance, and helping him stay sharp during cardio-focused phases.
- ZMA (Zinc/Magnesium Aspartate)
  
  Good sleep doesn’t just help you feel rested—it plays a direct role in how well your body recovers and rebuilds. That’s why ZMA, a simple blend of zinc, magnesium, and vitamin B6, holds a place in the Jay Cutler supplement routine.
  - Used to promote deeper sleep: This supplement helps calm the nervous system and may support more restful, uninterrupted sleep after long training days.
  - Supports natural testosterone production: Zinc plays a role in maintaining healthy testosterone levels, which can decline over time and affect strength and recovery.
  - Aids overnight muscle repair: Magnesium contributes to muscle relaxation, helping reduce cramping or tightness and making recovery more efficient.
  - Helps regulate mood and rest cycles: Vitamin B6 supports neurotransmitter function, which can influence how well the brain winds down at night.
  - Taken before bed as part of his routine: ZMA is typically used in the evening to wind down, giving his body the tools it needs for better recovery during sleep.
  Among the many Jay Cutler supplements, ZMA focuses on something often overlooked—rest. It’s a quiet but consistent part of his nightly stack to keep his recovery and hormone support in check.
- Essential Amino Acids (EAAs/BCAAs)
  
  Amino acids aren’t just reserved for pro-level prep—they’re part of how Cutler keeps his training efficient today. Even without a competition on the horizon, he still leans on EAAs and BCAAs to stay sharp and support performance.
  - Muscle preservation during long sessions: Training on low food intake or while dieting increases muscle breakdown, and these aminos help defend against it.
  - Added fuel for mid-workout intensity: Sipping amino acids during workouts gives him a steady supply of support without the need for a full meal.
  - Enhanced hydration and recovery combo: Many EAA blends include electrolytes, giving him added hydration while reducing post-workout soreness.
  - Trusted during fat loss phases: When the focus is cutting fat without losing size, he turns to these to help maintain fullness and strength.
  - Used consistently for decades: This isn’t a recent addition—he’s relied on amino acids since his Olympia days, keeping them in his core stack year after year.
  Even with newer supplements on the market, amino acids have stayed relevant in the broader Jay Cutler supplements list. They’re a small but steady factor in keeping energy high, muscle breakdown low, and overall recovery on track.
- Pre-Workout
  
  Even though he’s no longer competing, Cutler still treats every gym session like it counts. His pre-workout routine is designed to sharpen focus, boost endurance, and bring intensity to each lift—making it a core part of the Jay Cutler pre workout supplement routine.
  - Used to increase energy output: With a mix of caffeine and nootropics, his pre-workout gives him a clean lift in energy without the post-workout crash.
  - Supports better focus in the gym: Mental clarity is just as important as physical strength, and pre-workout ingredients help him stay locked in throughout each session.
  - Taken for enhanced blood flow and pumps: Ingredients like nitric oxide boosters help with muscle fullness and vascularity, which contribute to better mind-muscle connection.
  - Combines stimulant and non-stimulant formulas: He often stacks a caffeine-based option with a stimulant-free pump enhancer to get both energy and volume benefits in one session.
  - Timed before training for full effect: It’s usually taken 15–20 minutes before a workout, giving the body time to absorb the ingredients and ramp up intensity.
  Pre-workout plays a direct role in helping Cutler approach every session with purpose and intensity. It’s a key element that keeps his training consistent, focused, and rewarding even years after stepping off the stage.
- Natural Testosterone Booster
  
  As his goals shift from competition to longevity, Cutler has adjusted his stack to match. One way he does that is by using a natural testosterone booster—an option that fits well into the Jay Cutler supplement line for overall support and balance.
  - Helps support hormonal balance: Natural ingredients like ashwagandha and zinc may assist in maintaining testosterone levels, especially when paired with consistent training.
  - Used to maintain muscle mass: As hormone levels dip with age, supplements like these can offer some support for holding onto size and strength.
  - Often paired with recovery efforts: Better hormone health may help improve sleep, energy, and recovery—all of which become more important later in life.
  - Fits into his “Fit at 50” approach: Cutler uses this type of product as part of a broader wellness strategy, not just for gains but for staying active and healthy year-round.
  - Acts as a complement to professional care: While open about using TRT under supervision, he still sees value in natural boosters to keep his stack well-rounded.
  This product plays a more supportive role in the Jay Cutler nutrition supplements stack—one focused on longevity, wellness, and helping him stay physically active with age.
- Thermogenic Fat-Burner
  
  Staying in photo-ready shape takes more than clean eating and cardio. To keep his physique sharp, Cutler includes a thermogenic fat-burner to support metabolism and energy output.
  - Boosts calorie burn during the day: These supplements often rely on ingredients like caffeine or green tea extract to help raise metabolic rate and increase daily energy use.
  - Supports his fasted cardio habit: Cutler uses this in the mornings before training or walking, especially when trying to lean out without cutting food too aggressively.
  - May assist with appetite control: Some thermogenic blends also help reduce cravings, making it easier for him to stick to a structured meal plan.
  - Helps maintain a lean look year-round: Even off-stage, Cutler prioritizes staying trim, and this supplement gives him a small edge when combined with his disciplined lifestyle.
  - Part of his Fit at 50 strategy: It’s a tool that supports his metabolism without needing drastic changes to training volume or intensity.
  Used consistently, this product fits right into the Jay Cutler supplements list as a subtle but effective piece of the fat-loss equation—helping him stay lean while preserving size and strength.
- Glucose Disposal Agent
  
  Managing energy isn’t just about what you eat—it’s also about how your body uses it. For someone who follows a structured meal plan with high-carb intake, adding a glucose disposal agent helps support better control and nutrient use.
  - Used to improve insulin efficiency: This type of supplement helps the body respond better to insulin, which is key for directing carbs into muscle tissue instead of fat storage.
  - Supports post-meal balance: After meals, especially those high in carbohydrates, it helps keep blood sugar levels steady—reducing energy crashes and bloating.
  - Taken to enhance muscle glycogen storage: By improving how glucose is stored, it supports better recovery and muscle fullness after training.
  - Commonly includes key metabolic ingredients: Compounds like berberine or chromium are often found in these products, helping support better nutrient breakdown and absorption.
  - Paired with early meals: It’s usually taken with breakfast or the first carb-heavy meal to help the body process nutrients right from the start of the day.
  As part of the Jay Cutler supplement routine, this tool supports his focus on staying lean, improving carb use, and maintaining steady energy without storing unwanted fat.
- Joint Support Supplements
  
  Years of intense training placed serious demand on Cutler’s joints, so he often turned to additional support beyond the basics. While not always front and center in interviews, these recovery-focused aids were a smart part of Jay Cutler’s supplement stack, especially during contest prep and cardio-heavy phases.
  - Glucosamine, chondroitin, and MSM: These are commonly used for cartilage support and inflammation control, especially helpful after heavy lifting sessions.
  - Electrolytes for hydration and muscle function: Jay relied on potassium, sodium, and magnesium to stay hydrated and prevent cramps during long cardio or posing sessions.
  - Phosphatidylserine for cortisol balance: This lesser-known ingredient may have supported hormonal recovery and stress management during peak training periods.
  - Alpha-GPC and phosphatidylcholine: Both ingredients may have contributed to nervous system function and growth hormone output, showing his interest in advanced supplementation.
  - Occasional use of diuretics: Short-term ingredients like dandelion root were used in the final stretch before a show to help him shed water and refine his stage look.
  Even the less-discussed items on the Jay Cutler supplements list served a role in keeping him performing at a high level while managing the wear and tear that came with his intense training schedule.
- Nitric Oxide & Pump Supplements
  
  For Jay Cutler, the visual impact of a good muscle pump wasn’t just for show—it played a key role in how he trained and performed. Pump-enhancing ingredients helped improve workout intensity and nutrient delivery, especially during his peak bodybuilding years.
  - Boosts blood flow to working muscles: Using vasodilators like citrulline or arginine helped Cutler increase circulation during workouts, bringing more oxygen and nutrients to target areas.
  - Improves workout performance: He found that better pumps often led to better sessions in the gym—giving him both physical and mental drive to push harder.
  - Used niacin for added effect: Jay often added niacin before training to further enhance blood vessel dilation, something he found effective during his competitive years.
  - Enhances muscle fullness: On stage or in the gym, the increased vascularity and muscle volume from pump supplements made a noticeable difference in his appearance.
  - Consistently used during his Olympia prep: These products were a fixture in his stack across multiple competition seasons, showing how much he valued their impact.
  This type of product still helps him maintain both muscle performance and training intensity, which leads to an enhanced daily routine.

References

Must Have Supplements For Beginners

Jay Cutler’s Supplement Stack

Jay Cutler Supplement Stack Timing

Jay Cutler’s Favorite Supplement

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Jillian Michaels’ Supplement List

What She Takes to Stay Fit, Focused, and Strong

Jillian Michaels, known for her no-nonsense approach to fitness and health, follows a simple supplement routine to support her daily habits. Over the years, she has shared some of her go-to products that help with energy, digestion, and overall wellness. These include everything from basic vitamins to targeted options like fiber and collagen. This article takes a closer look at the Jillian Michaels supplement routine and what she often includes in her day-to-day plan.

Optimized For:

Energy
Fitness
Supplements
Wellness

Last Updated: June 20, 2025

Multivitamin
Vitamin D3 with K2
Vitamin C
Vitamin B-Complex
Magnesium
Grass-Fed Whey Protein Powder
Multi Collagen Peptides
Omega-3
Probiotics
Adaptogenic Mushroom Blend
Turmeric
Ashwagandha
Spirulina, Chlorella, Blue-Green Algae
Green Superfood Powder
NMN
Resveratrol
Fisetin
Quercetin
Berberine

- Multivitamin
  
  Starting her day with the right nutrients is a consistent part of Jillian Michaels’ supplement routine. She sees a top-quality multivitamin as a reliable way to fill in nutritional gaps without having to rely on separate pills for each vitamin or mineral.
  - Current use: Jillian takes a multivitamin every day to help maintain steady nutrient intake, even when her meals aren’t perfectly balanced. It’s one of the few supplements she keeps in her routine year-round.
  - Time of intake: She usually takes it with lunch, which supports better absorption and helps cover any missed nutrients from her earlier meals. It’s a practical way to keep her energy up through the rest of the day.
  - Reason for use: Rather than using multiple individual supplements, she relies on a multivitamin to simplify things. It gives her a broad range of nutrients without having to think about each one separately.
  - Jillian’s approach: She believes a good multivitamin removes the need to overload on single nutrients. Instead of taking high doses of things like zinc or vitamin C, she prefers a balanced mix in one tablet.
  - What she looks for: She focuses on vitamins and minerals like B-complex, A, C, E, magnesium, and zinc—nutrients she sees as basic building blocks for energy, immunity, and recovery.
  A solid multivitamin remains one of Jillian Michaels’ favorite supplements because of its simplicity and effectiveness. It’s a dependable part of her supplement routine, right alongside other supplements like collagen, caffeine, and fiber.
- Vitamin D3 with K2
  
  Among the essentials Jillian Michaels keeps in her routine, vitamin D3 holds a steady spot—especially when it’s paired with K2. A top-of-the-line vitamin D3-K2 supplement is one of those nutrients she doesn’t leave to chance, especially considering how easy it is to fall short without regular sun exposure.
  - How she uses it: Vitamin D3 is part of her regular supplement plan. It’s something she uses consistently as part of her daily wellness habits and not just during certain seasons or when she feels low energy.
  - When it’s taken: She generally takes it with a meal, which helps with absorption since D3 is fat-soluble. Pairing it with food ensures the body can actually make use of it, which is part of why it fits into her everyday supplement schedule.
  - Why it’s important: D3 supports bone strength, mood, and immune function—all areas she prioritizes in her wellness goals. With limited sun exposure being common, she considers it a smart daily add-on.
  - Her method: She doesn’t just take vitamin D3 on its own. She always pairs it with K2, which helps the body process D3 more effectively, especially when it comes to supporting cardiovascular health.
  - Amount she prefers: Around 5,000 IU daily is her usual range. She considers it a safe and effective amount that works for most people, though actual needs can vary based on lifestyle and sun exposure.
  This vitamin pairing is a steady part of the Jillian Michaels supplement routine. While she focuses on different areas with other supplements like caffeine or collagen, D3 with K2 is one of the foundational choices in her daily health plan.
  
  The key is a good D3 supplement paired with K2 for optimal absorption. 5000 IU is a safe dose.
- Vitamin C
  
  This isn’t something Jillian Michaels takes every day—but when her workouts get intense, vitamin C becomes a go-to. It’s one of those supplements she turns to for recovery and extra immune support when her body is under more strain than usual.
  - How it fits into her plan: Jillian uses vitamin C on days when her training load is heavier than normal. It’s not a part of her daily routine, but something she brings in as needed when recovery becomes more important.
  - Preferred timing: She usually takes it after a workout, especially on days with long or high-intensity sessions. This helps her support recovery while also managing oxidative stress from tough exercise.
  - Primary benefit she targets: Her main goal with vitamin C is to help reduce the impact of free radicals that can build up during hard workouts. It also supports her immune system, especially when her body is under physical stress.
  - How she takes it: She prefers liposomal forms of vitamin C because they absorb well. For her, it’s not about taking more—she sticks to moderate amounts and doesn’t believe megadosing brings extra benefits.
  - Typical amount used: Around 1,000 mg is what she usually takes. It’s enough to be effective without going overboard, and she avoids pushing higher doses unless specifically needed.
  Vitamin C plays a supportive role in Jillian Michaels’ supplement plan. While it’s not taken daily like some of her other picks, it fits in naturally with her training-focused approach to health and recovery.
- Vitamin B-Complex
  
  Jillian Michaels often talks about the importance of daily nutrition, especially when it comes to supporting energy levels, metabolism, and hair health. While she gets many of these nutrients from food, B-vitamins still play a consistent role in her supplement routine.
  - How it’s included: She regularly gets her B-complex vitamins through a multivitamin and may take extra biotin when focusing on skin and hair care. It’s not something she skips—these vitamins are built into her everyday habits.
  - Her daily timing: Taken daily, usually through her morning multivitamin or any targeted beauty supplements she adds in. This helps her stay consistent without needing to take separate pills for every B vitamin.
  - What she uses it for: B–vitamins like B6, B12, and folate help support everything from energy production to red blood cell health. Biotin, in particular, is known to promote stronger hair and nails—something she emphasizes often.
  - Her supplement strategy: She focuses on making sure these vitamins are covered through a mix of diet and supplements, noting that they’re essential for keeping the body running smoothly on a cellular level.
  - Dosage notes: While she doesn’t highlight a specific dose for the B-complex, she has recommended high-strength biotin (around 10,000 mcg) when targeting hair strength and skin appearance.
  These vitamins support more than just energy—they’re also tied to long-term hair and skin maintenance. It’s why they continue to be part of Jillian Michaels’ favorite supplements.
- Magnesium
  
  Jillian Michaels often highlights the role of minerals in everyday health, especially for sleep, recovery, and stress support. Magnesium is one of the staples she turns to when she needs something calming yet effective.
  - How she works it in: While not always taken daily, magnesium is part of her regular routine, especially during times of stress, soreness, or poor sleep. She views it as a support mineral that helps restore balance.
  - Best time to take it: Usually taken at night, magnesium fits naturally into her evening routine. It helps wind things down and may support better rest after a full day of physical activity or travel.
  - What it helps her with: She uses magnesium to ease muscle tension, calm the nervous system, and support sleep. It’s one of the few minerals she mentions repeatedly for its relaxing benefits.
  - Supplement habits: She focuses on getting some magnesium through her diet but adds a supplement when needed. It’s not something she megadoses, but rather uses strategically when her body is under more pressure.
  - How much she uses: While she doesn’t call out an exact amount, she’s referenced moderate doses as being helpful—enough to relax the muscles without feeling too sedated or groggy the next morning.
  Magnesium remains a steady part of her wellness toolkit, often used when her body needs extra care. It’s one of several Jillian Michaels recommended supplements that supports both recovery and rest.
- Grass-Fed Whey Protein Powder
  
  Whey protein plays a major role in Jillian Michaels’ overall wellness and fitness goals. For her, it’s not just about post-workout fuel—it’s also a key part of staying full, supporting lean muscle, and building balanced meals.
  - How she uses it: Jillian often adds a scoop of grass-fed whey protein to her smoothies or post-workout shakes. It’s a quick way for her to meet her protein goals without overcomplicating her meal prep.
  - Amount per serving: Around one scoop per use, which typically provides 20 to 25 grams of protein. It’s enough to help with muscle recovery and satiety, especially after strength training.
  - When it fits into her day: She uses it in meals like breakfast smoothies or after intense training sessions. It’s a flexible option she can fit into different points in her day, depending on what her body needs.
  - Why she prefers grass-fed: Jillian chooses grass-fed whey because it provides a full amino acid profile and fits her preference for cleaner ingredients. She also values the addition of BCAAs for lean muscle support.
  - Favorite combination: One of her go-to recipes includes whey protein blended with banana, coconut milk, and almond or seed butter—a simple mix she’s shared in multiple interviews and blog posts.
  Grass-fed whey protein continues to be one of the more practical additions in Jillian Michaels’ supplement routine. Among all the supplements she talks about, this one stands out for its blend of quality, function, and convenience.
- Multi Collagen Peptides
  
  As part of her morning habits, Jillian Michaels likes to keep things simple and supportive. Collagen is one of the few supplements she consistently takes with her first drink of the day, especially for skin and joint support as she ages.
  - How often she uses it: Collagen is a daily supplement in her routine. It’s one of the non-negotiables she adds in each morning, regardless of training or travel.
  - Preferred form: She uses an unflavored collagen powder that dissolves easily into water or coffee. This makes it easy to stay consistent without needing to change her regular meals or drinks.
  - Why she takes it: Collagen helps support healthy skin, hair, nails, and joints. It’s especially useful as collagen levels naturally decrease with age—something Jillian often points out in her wellness advice.
  - Type of collagen used: She prefers a blend that includes types I, II, III, V, and X to support a wide range of connective tissues. This combination gives broader benefits than single-type collagen products.
  - Extra support ingredients: Some of her collagen choices also include added MSM, glucosamine, or chondroitin—ingredients she likes for their added support in mobility and skin elasticity.
  Collagen continues to be one of the most consistent Jillian Michaels supplements, valued for its long-term benefits and ease of use in a daily routine.
- Omega-3
  
  Omega-3 fatty acids play a steady role in Jillian Michaels’ overall wellness habits. While she’s used different versions over the years, she’s made it clear that high-quality sources of EPA and DHA are a non-negotiable for her long-term health.
  - Supplement preference: Jillian currently chooses krill oil over traditional fish oil. She finds it better for shelf stability, less fishy aftertaste, and lower risk of heavy metal contamination.
  - Morning habit: She takes it with breakfast to support absorption and make it easier to remember.
  - Past use vs. now: She previously alternated between fish oil and krill oil but eventually shifted to krill oil exclusively based on personal experience and how her body responded.
  - What she looks for: She emphasizes purity and transparency. She recommends checking the freshness of fish oil and making sure omega-3 supplements aren’t cloudy or oxidized.
  - Why it matters: For Jillian, omega-3s are key to heart, brain, and joint support. They also help reduce inflammation and support recovery from workouts.
  Omega-3s remain one of the most consistent picks in Jillian Michaels’ supplement recommendations, trusted for their all-around support in daily health and active recovery.
- Probiotics
  
  Jillian Michaels places a strong emphasis on gut health, often tying it back to how she feels, looks, and performs. For her, probiotics are more than just digestive support—they’re part of a bigger picture for staying healthy year-round.
  - Daily habit: She takes a probiotic every morning with breakfast, especially on days when she isn’t eating yogurt or other fermented foods. It’s part of her consistent routine, not something she uses only when feeling off.
  - Health focus: She connects regular probiotic use with benefits like better digestion, stronger immunity, and clearer skin. It’s one of the reasons she prioritizes it in her daily lineup of jillian michaels supplements.
  - Product preference: She has shifted over time from basic probiotics to synbiotic formulas, which also include prebiotic fibers. She believes this combo supports a stronger and more balanced gut microbiome.
  - Ingredient standards: She looks for human-resident strains and formulas with clean ingredients. These choices help her avoid unnecessary fillers while focusing on better absorption and effectiveness.
  - Gut-skin connection: Jillian has shared that she feels more energized and notices improvements in her skin when her digestion is running smoothly—another reason this supplement has become a regular staple.
  Probiotic support plays a key role in Jillian Michaels’ supplement routine, offering benefits that reach far beyond just gut health and helping her maintain overall balance.
- Adaptogenic Mushroom Blend
  
  When Jillian Michaels needs focus, energy, or an afternoon lift before training, she turns to mushrooms—not the culinary kind, but those known for their functional benefits. They’ve become a go-to part of her performance routine.
  - How it fits into her day: She mixes a mushroom powder blend into her second cup of coffee in the afternoon. This timing gives her a boost before workouts without relying on more traditional pre-workout formulas.
  - General amount: She typically uses about one scoop or a teaspoon per serving, though she hasn’t shared an exact measurement. It’s more about consistency than dosage for her.
  - Main benefits: She uses adaptogenic mushrooms to support energy, focus, hormone balance, and immune health. This combination helps her feel centered while managing a busy schedule and physical training.
  - What’s in the mix: Her favorite blends include a variety of mushrooms like reishi, cordyceps, lion’s mane, turkey tail, chaga, and shiitake. She chooses mixes with multiple types to get a wide range of benefits.
  - What she avoids: Jillian stresses quality over hype. She prefers organic powders and often chooses those with clean ingredients, especially when pairing them with her other jillian michaels caffeine supplements.
  Adaptogenic mushrooms may not be the flashiest part of the Jillian Michaels supplement list, but they’re one of her more consistent additions for energy, focus, and daily performance.
- Turmeric
  
  Jillian Michaels doesn’t just use supplements to build strength—she also uses them to help her recover. Turmeric is one of her go-to options to manage inflammation and joint support as part of her daily wellness routine.
  - When she takes it: Jillian adds turmeric to her pre-workout drink in the afternoon, often mixed into her mushroom coffee. This habit helps her prep her body for exercise while supporting recovery.
  - Amount she uses: She typically uses around ½ to 1 teaspoon of turmeric powder, or about 500–800 mg if taken in capsule form. She focuses more on consistency than exact measurements.
  - Primary benefits: The active compound curcumin is what she values most, especially for joint mobility, reduced soreness, and immune support. It’s part of how she maintains daily movement without stiffness.
  - Ways she uses it: Jillian blends turmeric into drinks but also adds it to food like eggs, soups, or teas. She appreciates its flexibility and uses it in both cooking and supplementation.
  - Ingredient pairing: She often recommends turmeric powders or capsules that include black pepper to support better absorption—something she’s highlighted in her blog and videos.
  Turmeric holds a consistent spot in the Jillian Michaels supplement plan thanks to its recovery benefits and flexibility in both food and drink. It’s one of those natural additions she keeps in rotation to stay active and balanced.
- Ashwagandha
  
  To help manage stress and support hormonal balance, Jillian Michaels includes adaptogens like ashwagandha in her routine—especially at night. It’s part of how she winds down and cares for her thyroid health naturally.
  - When she uses it: Jillian takes ashwagandha in the evening as part of a blended supplement designed to support thyroid and hormone balance. It fits well into her nighttime wellness habits.
  - How it’s included: She doesn’t take it as a standalone supplement—it’s part of a broader mix that also features mushrooms, spirulina, and algae. This combo works together to support multiple systems at once.
  - Reason for taking it: Ashwagandha helps her manage cortisol levels, reduce stress, and support healthy thyroid function. These are all factors she considers important for recovery and energy.
  - How it fits her goals: Instead of relying on multiple separate products, Jillian likes blends that cover multiple needs—ashwagandha being one of the key ingredients for hormonal support.
  - Supplement timing: She takes it at night to help her body reset. This habit helps improve sleep quality and supports overall balance heading into the next day.
  Ashwagandha may not get as much attention as some of the other Jillian Michaels supplements, but it’s one she turns to consistently for supporting thyroid health, stress response, and restful sleep.
- Spirulina, Chlorella, Blue-Green Algae
  
  Some of Jillian Michaels’ daily blends are powered by greens—not just vegetables, but algae-based ingredients that bring added nutritional value to her morning and nighttime routines. She often uses them as part of her micronutrient support.
  - How she consumes them: These algae are included in blended formulas like green superfood drinks in the morning or thyroid support blends in the evening. She doesn’t take them as separate pills or powders.
  - Time of day: When part of her green drink, she takes them in the morning. If included in her thyroid supplement, she takes them at night. Their flexibility allows them to fit into both ends of her schedule.
  - Why she includes them: Jillian relies on these greens for their dense micronutrient content. They support detox, energy, and thyroid health, which is especially important to her long-term wellness.
  - Her usage style: She prefers blends that combine multiple superfood ingredients. This gives her a variety of nutrients without needing to rely on dozens of separate supplements each day.
  - What she looks for: While she doesn’t highlight specific doses, she favors formulas with ingredients like spirulina, chlorella, and blue-green algae as part of her everyday health stack.
  These greens are part of how Jillian builds a nutrient-rich foundation—quietly powering some of her most effective wellness habits. They’re a subtle but meaningful part of the Jillian Michaels recommended supplements.
- Green Superfood Powder
  
  Jillian Michaels starts her mornings with more than just a workout—she builds in supplements that support digestion, detox, and daily energy. One of the first things she reaches for is a green superfood powder packed with micronutrients.
  - How she uses it: Jillian mixes one scoop of her green powder into water to create an alkaline drink first thing in the morning.
  - Amount taken: She typically uses about 8–10 grams (one scoop) daily. It’s not a large serving, but she takes it consistently to help support her daily micronutrient intake.
  - What’s in the mix: The formula she uses includes leafy greens, grasses, antioxidants, adaptogens, and probiotics. It’s designed to help her cover nutritional gaps and keep her digestion in check.
  - Why she likes it: Jillian uses this drink to fill in what her food might miss—especially when her diet doesn’t include a wide range of fruits and vegetables. It’s a simple way to stay consistent without extra prep.
  - Other options: While Jillian has her preferred brand, green powders like AG1 can also be a good alternative for readers looking to get antioxidants, adaptogens, and gut support all in one scoop.
  This nutrient-dense powder is one of the most consistent items in the Jillian Michaels supplement recommendations—making it an easy way to support health, energy, and digestion from the start of the day.
- Nicotinamide Mononucleotide (NMN)
  
  Jillian Michaels doesn’t speak often about NMN in public interviews, but it’s been mentioned in her personal posts as a quiet part of her anti-aging plan. It’s not a flashy supplement—but it’s one she’s kept in rotation for years.
  - When she added it: Jillian has been using NMN since around 2021, suggesting it became part of her supplement habits during her focus on long-term health and longevity.
  - Amount taken: She hasn’t confirmed her dosage publicly, but most studies and supplement labels suggest daily servings between 250–500 mg.
  - Why she uses it: NMN supports the body’s NAD+ levels, which are important for healthy energy metabolism, mitochondrial function, and aging-related processes.
  - How she refers to it: Although she hasn’t posted detailed reviews, Jillian has listed NMN among supplements she likes—indicating it’s part of her personal toolkit for aging well.
  NMN might not be one of the most talked-about Jillian Michaels vitamin supplements, but it plays a steady role in the background of her daily stack.
- Resveratrol
  
  Jillian Michaels keeps her supplement stack focused, but a few longevity-focused additions have stood out over time. Resveratrol is one she’s quietly supported, often tied to her anti-aging interests and routines she’s shared online.
  - Current habit: She continues to take resveratrol daily as part of her long-term wellness routine, often alongside other supplements that support aging and metabolism.
  - Suggested amount: While Jillian hasn’t shared her exact dose, most resveratrol products range from 100–500 mg and are taken once a day.
  - Why it’s in her stack: Resveratrol is thought to support healthy aging by activating sirtuins—proteins linked to longevity and cellular repair.
  - Her view on it: Jillian included resveratrol on a list of supplements she “likes,” based on both her experience and its known antioxidant and anti-inflammatory support.
  - How it’s framed publicly: In past posts, she’s mentioned resveratrol in the same breath as NMN and credited its potential for long-term benefits.
  Resveratrol remains a steady part of her daily stack, chosen for its potential benefits on aging and recovery—just one example of how she builds her routine with purpose using supplements she trusts.
- Fisetin
  
  This isn’t a supplement Jillian talks about every day, but she has highlighted it as one of the options she personally finds interesting for healthy aging. It’s likely something she uses occasionally as part of a longer-term wellness strategy.
  - Supplement status: Jillian mentioned fisetin in her longevity supplement list, signaling she values its potential benefits even if it’s not part of a strict daily plan
  - Serving info: She hasn’t shared a personal dosage, though research often references amounts between 250–500 mg per day for effectiveness
  - Schedule of use: Jillian hasn’t specified how frequently she takes it—it’s likely used either daily or in cycles based on wellness goals
  - Why she uses it: Fisetin is thought to help clear out aging cells, which may improve overall function and promote long-term health
  - What it’s known for: This natural compound from fruits like strawberries has been studied for its ability to support cellular cleanup and reduce age-related damage
  - Her source: It appeared on her Instagram post focused on longevity supplements, alongside others linked to healthy aging
  While it may not be one of Jillian Michaels’ favorite supplements for everyday use, fisetin still reflects her interest in tools that support aging from the inside out.
- Quercetin
  
  Quercetin often flies under the radar, but it’s part of the anti-aging toolkit for many people focused on long-term health. Jillian has quietly included it in her stack, suggesting she sees value in its daily use.
  - Frequency of use: Taken regularly, either daily or in periodic cycles depending on her current supplement phase and goals.
  - Estimated intake: No specific dose shared, but it’s generally used in amounts studied for longevity—often paired with other polyphenols.
  - When it’s taken: Typically included as part of her daily wellness regimen, though she hasn’t mentioned a specific time of day.
  - Why she takes it: Known for its antioxidant and anti-inflammatory properties, quercetin may help reduce cellular damage and support immune health.
  - Her perspective: While Jillian hasn’t gone into deep detail, her inclusion of quercetin alongside NMN and fisetin shows she’s likely aiming for synergistic benefits related to aging and healthspan.
  Quercetin rounds out her longevity stack and supports the broader theme of anti-aging in many of her supplement recommendations.
- Berberine
  
  Among supplements often used for metabolic health, berberine has gained attention for its ability to mimic some effects of calorie restriction. Jillian has mentioned it as part of her longevity-focused stack.
  - How often she uses it: Appears to be taken daily, based on its presence in her regular rotation for long-term wellness.
  - Typical dosage range: While not directly shared by her, it’s generally used in amounts common to scientific research (~500 mg per serving).
  - When she likely takes it: Likely with food, possibly during meals to help support blood sugar levels and digestion.
  - Why it’s included: Known for its role in managing glucose, supporting healthy insulin sensitivity, and promoting cellular function as part of aging routines.
  - Jillian’s reason for choosing it: She hasn’t given an in-depth explanation but has named berberine as one of the supplements she favors for metabolic health and aging.
  Berberine adds another science-backed layer to Jillian Michaels’ supplement recommendations for longevity and overall well-being.

References

Jillian Michaels Supplements

Celebrity Fitness Hack

Jillian Michaels Reveals Her Favorite Supplements

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Sam Sulek’s Supplement List

A Look at the Stack Behind His Intense Training

Sam Sulek is known for his intense training and strong physique, but many people also want to know what he uses to support his results. Like many fitness enthusiasts, he includes supplements in his daily routine to help with energy, recovery, and muscle growth. This article covers the Sam Sulek supplement list and gives a simple breakdown of what supplements he takes and how they fit into his routine.

Optimized For:

Energy
Fitness
Performance
Supplements

Last Updated: June 18, 2025

Multivitamin
Fish Oil
Creatine Monohydrate
Pre-Workout
Pump Supplement
Whey Protein Protein Powder
Beta-Alanine
Electrolytes

- Multivitamin
  
  Sam Sulek doesn’t overcomplicate his approach to health basics. For him, a multivitamin isn’t about chasing perfection—it’s about covering what your diet might miss. He keeps it straightforward and consistent, focusing on practicality over hype.
  - Supplement frequency: Taken daily, usually in the morning to avoid sleep disruption from B-vitamins
  - Nutrient coverage: Includes essential vitamins and minerals like magnesium, zinc, potassium, calcium, vitamin D3, and B-complex to support energy, recovery, and immune function
  - Reason for use: Helps fill gaps in nutrition and supports overall performance, especially when diet isn’t perfectly dialed in every day
  - Simple advice: Rather than stressing over specific brands, Sam recommends picking up a basic men’s multivitamin and pairing it with fish oil to cover most foundational needs
  - Timing philosophy: After experimenting with different times of day, he now takes his multivitamin in the morning to avoid stimulation in the evening
  This multivitamin is a daily staple in the Sam Sulek supplement routine, helping him maintain consistency and cover nutritional gaps without overthinking the details.
  
  You should get the majority of your micronutrients through food but I can almost guarantee you’ve got some deficiencies – be it Vitamin D3, Iron, Magnesium, whatever. I don’t understand why you wouldn’t want to take a multivitamin.
- Fish Oil
  
  Sam doesn’t overcomplicate things when it comes to essential health supplements. Fish oil is one of his non-negotiables, sitting right beside his multivitamin as a basic daily need. Instead of chasing trendy wellness products, he doubles down on what’s time-tested and actually useful — especially for someone lifting heavy and training hard every day.
  - Current use: Yes, Sam takes fish oil capsules on a daily basis to support overall health, especially for joints and inflammation management.
  - Preferred timing: He typically takes them at night to avoid interfering with energy levels during the day.
  - Main reason for use: Fish oil provides omega-3 fatty acids (EPA and DHA), which are known to help with joint lubrication and recovery after intense weight training.
  - Other health benefits: Sam also credits fish oil for supporting brain function and eye health, making it a smart all-around supplement for active lifestyles.
  - Dosage: Around two softgels daily (equivalent to about 1–2 grams of total fish oil), often taken before bed.
  Fish oil remains a steady part of the supplements Sam Sulek takes, helping him manage the wear and tear from high-volume training while also supporting general health.
- Creatine Monohydrate
  
  For Sam Sulek, creatine isn’t just hype—it’s a daily go-to that helps him chase consistent performance in the gym. He treats it like a basic part of his lifting routine, not something to cycle or overthink.
  - Daily habit: Sam takes creatine every day without skipping, often mentioning it as one of the few supplements he considers essential for real progress.
  - Strength and muscle focus: He uses it to squeeze out more reps, push heavier weight, and support lean muscle gains over time.
  - Better performance through ATP: Creatine helps his body produce more ATP, the primary fuel source for explosive movements and high-intensity lifting.
  - Supported by research: Sam has pointed to studies that back its effectiveness—showing improved strength, increased muscle mass, and reduced myostatin.
  - Timing made simple: He’s not picky about when to take it; he just emphasizes consistency, whether it’s post-workout or mixed into any part of his day.
  Creatine stands out on the Sam Sulek supplement stack as one of the most backed and results-driven choices in his routine.
- Pre-Workout
  
  Before stepping into the gym, Sam Sulek has a non-negotiable routine—and pre-workout is a major part of it. He didn’t always rely on it, but over time, he’s become one of its biggest fans, especially for pushing through intense training sessions.
  - Type used: Sam chooses a stimulant-based pre-workout loaded with caffeine and performance-boosting ingredients, which helps fire up his energy levels and improve his training quality from the very first set.
  - Purpose and benefits: He believes it enhances focus, endurance, pain tolerance, and intensity during his lifts—especially when fatigue hits late into the workout.
  - Timing and dosage: He takes a full scoop of his pre-workout around 20–30 minutes before training to give the ingredients time to kick in. Each serving delivers roughly 300 mg of caffeine.
  - Stacking approach: Sam often pairs this with a separate pump-focused pre-workout, combining both for maximum output in the gym.
  - Caffeine caution: While Sam responds well to stimulants, he notes it may not be ideal for late-night workouts due to the long-lasting effects of caffeine.
  For Sam, this pre-workout supplement is more than just a caffeine boost—it’s part of a consistent strategy to train harder and stay focused. It plays a key role in the Sam Sulek supplement routine, helping him show up with intensity every time he hits the gym.
  
  Caffeine will increase your pain tolerance. So you’re going to be able to force out a couple more reps which otherwise you would maybe call it quits on.
- Pump Supplement
  
  Sam Sulek doesn’t just rely on stimulants to fire up his workouts—he also focuses on maximizing muscle pump. By pairing his regular pre-workout with a caffeine-free formula, he builds a combination that fuels both performance and endurance.
  - Caffeine-free stack support: He regularly uses a stimulant-free pre-workout designed to boost blood flow and muscular endurance without relying on caffeine or other stimulants.
  - Pump ingredients: These formulas are typically rich in compounds like citrulline, arginine, and electrolytes—ingredients known to improve vascularity, delay fatigue, and increase hydration during workouts.
  - Training synergy: When combined with a stim-based pre-workout, this second product gives him a more balanced energy profile—focus and alertness from the stim, with muscle-engorging effects from the pump formula.
  - Nutrient delivery: He believes better blood flow leads to better workouts. More blood in the muscle means better nutrient delivery, increased endurance, and enhanced recovery.
  - Routine application: He typically takes the pump powder alongside his stim pre-workout right before training, ensuring his muscles are primed for a high-intensity session.
  This formula is an important piece of the Sam Sulek supplement stack, especially when it comes to pushing blood into the muscle and optimizing performance during hard lifts.
- Whey Protein Protein Powder
  
  Sam Sulek doesn’t rely solely on shakes for his nutrition, but he still treats whey protein as a valuable part of his daily routine. For him, it’s more about filling gaps than replacing real food—and when training hard, those gaps can be tough to avoid.
  - Protein shake purpose: He uses whey protein to help meet his daily intake goals, not as a meal replacement. It’s a backup when whole food isn’t practical or convenient.
  - Timing flexibility: Sam typically drinks a shake post-workout or between meals, depending on what his day looks like. The goal is to hit a consistent protein target, often over 200 grams a day.
  - Whey preference: While he hasn’t officially stated a favorite, he likely uses a whey isolate or blend, especially after lifting, to support muscle recovery and lean mass retention.
  - Food-first mindset: Even though he keeps protein powder nearby, Sam tends to prioritize whole meals. Shakes simply help him stay on track when eating enough gets hard.
  - Shaker cabinet essential: He’s mentioned having a “dedicated cabinet” for essentials like protein powder, vitamins, and creatine—indicating it’s part of his core supplement setup.
  Whey protein continues to be one of the most consistent choices in the Sam Sulek supplement routine, giving him the flexibility to recover better and grow stronger without adding too much meal prep stress.
- Beta-Alanine
  
  This supplement doesn’t get as much spotlight as creatine or protein, but Sam Sulek still makes space for it in his pre-workout stack. He lists beta-alanine among the basics for anyone serious about pushing their workouts harder—especially during high-rep or high-intensity training sessions.
  - Muscle buffering support: Beta-alanine helps reduce the buildup of lactic acid in muscles, which can delay fatigue during intense sets. This means Sam can power through longer sessions without feeling burnt out as quickly.
  - Daily dosing strategy: Although he doesn’t always talk about it directly, Sam consistently takes beta-alanine as part of his pre-workout. The amount (~3.2 grams) aligns with what research recommends for performance benefits.
  - Part of his performance stack: Beta-alanine sits alongside creatine, aminos, and other staples in his routine. Even if it’s not as flashy, it contributes to his goal of training harder and squeezing out more from every lift.
  - Classic “tingles” effect: The tingling sensation that comes with beta-alanine is something most lifters know well. For Sam, it’s just another sign the supplement is kicking in—and a cue to get focused for the session.
  - Supports long-term adaptation: The real benefit of beta-alanine builds up over time. Sam’s consistent use shows he’s in it for the bigger picture—greater muscle endurance and sustained intensity during workouts.
  Beta-alanine might not be the first thing people think of in the Sam Sulek supplement list, but it’s quietly one of the tools he uses to maintain high performance across heavy training weeks.
- Electrolytes
  
  Sam Sulek doesn’t rely on plain water to stay hydrated—he makes it clear that hydration needs to include electrolytes, especially when he’s training hard or dieting. It’s a simple part of his daily stack that supports energy, endurance, and muscle performance.
  - Morning hydration habit: Sam starts every day with a full packet of electrolytes mixed into at least a liter of water. He believes starting with a strong hydration base helps him feel more alert and ready to lift.
  - Key minerals included: His drinks typically contain sodium, potassium, and magnesium. These minerals help replenish what’s lost during intense workouts or hot days, and they’re especially important for muscle function and fluid balance.
  - Important during cutting: When dieting, Sam places even more focus on hydration. He’s mentioned that being slightly dehydrated during a cut can noticeably affect his performance in the gym.
  - Pre-workout salt and hydration combo: Even his pre-workout stack includes added electrolytes like Pink Himalayan salt. This supports blood flow and pump quality, making it easier to train at high intensity.
  - Flexible dosing throughout the day: While the first packet is taken in the morning, Sam also uses electrolyte mixes during workouts or whenever he’s sweating more than usual. It’s part of how he avoids fatigue or cramping during training.
  Sam treats electrolytes as a regular part of his daily supplement routine, especially when training volume is high or meals are lower in carbs. It’s one of the smaller pieces of his stack—but one he uses consistently for better performance.

References

Which Supplements & Vitamins Does Sam Sulek Take?

Dirty Bulking? Sam Sulek’s Grocery List for Gaining Muscle

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Gary Brecka’s Workout Routine

The Moves That Keep Him in Shape

Gary Brecka follows a workout routine that supports both physical strength and overall health. His approach focuses on short, effective sessions that include strength training, mobility work, and breathing exercises. He often uses cold plunges and amino acids before training to boost energy and recovery. His plan also includes the Superhuman workout, which is designed to be efficient and easy to follow. This article will go over the Gary Brecka workout routine, covering his daily exercise habits, pre-workout strategies, and how he combines movement with simple breathing techniques.

Optimized For:

Endurance
Fitness
Performance
Workout

Last Updated: June 2, 2025

- Wakeup & Supplements
  
  The foundation of a strong workout routine starts long before stepping into the gym. For Gary Brecka, the early hours of the day are focused on hydration, mineral balance, and specific supplements to support energy, focus, and hormone health. These simple habits set the tone for everything that follows in his daily routine.
  - Mineral-enhanced water: He begins his day with filtered water mixed with high-quality mineral salts. This helps replace lost electrolytes from overnight fasting and supports adrenal function for a more energized morning.
  - Hydrogen-infused hydration: To further improve absorption and recovery, he often drinks hydrogen-rich water, which may support mitochondrial health and reduce oxidative stress, especially before intense physical activity. If you want to enhance your workouts, consider opting for a top-class Hydrogen Water Bottle Generator.
  - DHEA supplement: Taken in the morning, DHEA acts as a precursor to key hormones and may play a role in improving energy, motivation, and physical resilience throughout his exercise routine.
  - Omega-3 fish oil: This healthy fat is used to support hormone function, joint health, and inflammation control—important for anyone following a demanding plan like the Superhuman workout Gary Brecka promotes.
  By combining hydration with targeted supplementation, he ensures his body is in a strong position before beginning his morning training. These early steps play a major role in preparing both the mind and body for the intensity of his workout routine, which often includes breathwork, movement, and cold exposure.
- Cold Plunge
  
  Before starting any intense physical activity, temperature control can play a big role in mental clarity and energy levels. For those following his approach, cold exposure is more than just a wake-up—it’s a performance tool. This step comes after his breathing routine and before his workout begins.
  - Cold water immersion routine: He starts his day with a full cold plunge lasting around 3–6 minutes at temperatures between 48–50°F (9–10°C), helping to boost alertness and sharpen focus.
  - Hormonal and neural benefits: Regular cold exposure is used to spike adrenaline and dopamine, supporting better mood and mental sharpness heading into his workout.
  - Timing matters: He prefers cold plunging first thing in the morning, especially before training, rather than after workouts, so muscle gains aren’t compromised.
  - Circulation and fat activation: Cold plunges activate brown fat for heat production, which supports metabolism and blood flow.
  - Contrast therapy sessions: He occasionally switches between cold plunges and sauna time, which supports his recovery while keeping circulation high without reducing muscle adaptation.
  Starting the day with cold immersion has become a core part of the Gary Brecka workout routine. It prepares his body for performance, improves focus, and supports recovery without interfering with the physical adaptations he’s aiming for.
- Morning Exercise
  
  After hydration and cold exposure, the next step is movement. But instead of jumping into intense training, the focus shifts to gentle, effective cardio paired with proper fuel. It’s all about setting the right metabolic rhythm while protecting lean muscle.
  - Protein before movement: He consumes around 30 grams of protein within the first 30 minutes of waking—usually a quick shake—to give his body the fuel it needs before starting his low-intensity cardio.
  - 30/30/30 method: This refers to 30 grams of protein, 30 minutes of steady-state cardio, all done within 30 minutes of waking. It’s a consistent part of the Gary Brecka workout plan and helps tap into fat stores while preserving muscle.
  - Low-intensity cardio approach: He prefers walking or using a stationary bike at a pace that still allows for conversation or reading. This style of movement keeps heart rate low, so the body stays in fat-burning mode longer.
  - Caution against fasted high-intensity training: He avoids intense workouts before eating because it can shift the body from fat-burning to muscle breakdown, which goes against the goals of his exercise routine.
  - Short workouts when needed: On busy days, he replaces longer sessions with a quick “20-20-20” workout—20 exercises, 20 reps each, in 20 minutes—to keep training consistent and time-efficient.
  This light cardio and protein combo is a consistent part of the Gary Brecka exercise routine. It prepares the body for more intense training later in the day and supports fat metabolism, hormone balance, and long-term results.
- Workout Nutrition
  
  Fueling the body isn’t just about eating clean—it’s about timing, quality, and consistency. For those following his fitness approach, nutrition plays a central role in both performance and recovery, especially before and after training sessions.
  - Whole food focus: His meals are centered around real, nutrient-dense whole foods—minimizing processed ingredients and maximizing vitamins, minerals, and healthy fats.
  - Breakfast after morning cardio: A typical first meal includes high-quality protein (like eggs or a shake), healthy fats, and occasionally fruit or greens.
  - Low-carb, high-fat approach: Most meals follow a keto-style pattern—low in refined carbs, moderate in protein, and rich in healthy fats—to keep blood sugar steady and reduce inflammation.
  - Hydration throughout the day: He frequently adds electrolyte mixes or sea salt to his water to maintain mineral balance, especially around his training periods.
  - Midday support: If needed, he may opt for a greens powder or whole food-based protein bar to maintain energy without disrupting blood sugar.
  - Caffeine timing: Used sparingly and avoided in the afternoon to support better sleep, which is vital to recovery and workout results.
  This nutritional strategy supports every part of Gary Brecka’s workout plan—from morning cardio to recovery at night. Clean meals, smart supplements, and consistent hydration all help sustain energy and results throughout the day.
- Evening Wind Down & Sleep
  
  What happens after sunset is just as important as what happens in the gym. For wellness nerds following a structured fitness lifestyle, recovery begins before the head hits the pillow. A consistent evening routine helps support better hormone balance, energy, and sleep quality—key elements for any serious workout plan.
  - Dinner timing and screen cutoff: He follows the 10-3-2-1 rule—10 hours before bed: no caffeine, 3 hours: no food or alcohol, 2 hours: no work, 1 hour: no screens. This helps his body prepare for deeper rest.
  - Contrast shower before bed: A hot shower followed by 30 seconds of cold water rapidly lowers core body temperature, which may promote faster sleep onset and improve overall sleep quality.
  - Relaxation before sleep: Light stretching or a short breathing exercise helps reduce mental activity, easing the transition into restful sleep without overstimulation.
  - Cool, quiet sleeping environment: He uses a cooling mattress and keeps the bedroom dark and device-free to avoid interruptions to his sleep cycle.
  - Sleep duration and quality: He aims for 6–7 hours per night and tracks his deep sleep and REM using a WHOOP or Oura ring. Over 2 hours of deep sleep is a common benchmark he hits consistently.
  - Sleep as a performance tool: Prioritizing rest helps him wake up energized and ready for the next day’s session—whether it’s low-intensity cardio or the superhuman workout.
  This consistent wind-down process supports both mental recovery and physical performance. It also keeps Gary Brecka’s workout routine sustainable by allowing the body to repair, reset, and hit the next day with full intensity.
  
  10 hours before bed: no caffeine; 3 hours before bed: no food or alcohol; 2 hours before bed: no work; 1 hour before bed: no screens.
- Gary Brecka Workout Supplements
  
  His approach to supplements is functional, not flashy. He focuses on the basics—nutrients the body actually uses to support recovery, performance, and energy. Everything is chosen with intention, often backed by personal testing or lab work.
  - Plant-based protein: He prefers a clean, soy-free protein powder, often consumed in the morning. A 20–30g serving supports muscle repair and fits into his low-carb diet without extra calories.
  - Essential amino acids (EAAs): He uses full-spectrum EAAs around fasted workouts to help preserve muscle. It ensures fat is burned without breaking down muscle.
  - Omega-3 fish oil: Taken most often in the morning with DHEA, this helps reduce inflammation, support brain health, and balance hormones.
  - Vitamin D3 with K2: He combines these daily to support immune function, hormone regulation, and bone density—especially important on his low-carb nutrition plan.
  - Magnesium (glycinate or L-threonate): Used at night to aid sleep, ease cramps, and promote relaxation. Brecka prefers absorbable forms to avoid stomach upset.
  - Zinc: Supports testosterone production and recovery. He often takes it at night or in ZMA stacks with magnesium for better sleep.
  - Methylated B vitamins (B12 + folate): Chosen to work with his genetics, these support energy levels, brain function, and mood regulation.
  - Multivitamin (methylated): A daily catch-all for micronutrient gaps—especially those related to hormone health, detox support, and energy metabolism.
  - DHEA: Taken early in the morning to aid testosterone levels and mood. It’s usually paired with healthy fats like omega-3s to support absorption.
  - Creatine monohydrate: He takes 5g daily before lifting to support muscle strength and endurance. A common part of the Superhuman workout Gary Brecka promotes.
  - Resveratrol & NMN: Used together to support longevity, cellular repair, and mitochondrial energy—especially as part of his aging-focused routine.
  - Trimethylglycine (TMG): Added to support methylation processes and balance his NMN use. Often taken with other longevity supplements.
  - Ashwagandha: Taken at night to help reduce cortisol, support testosterone, and improve sleep quality.
  - Electrolytes: He mixes salt or sugar-free hydration packets in water throughout the day, especially around training and sauna use, to maintain fluid balance.
  The supplement routine complements the Gary Brecka exercise routine without overcomplication. From creatine to electrolytes, everything supports his larger focus on training hard, recovering well, and staying consistent.
- Strength Training
  
  Building strength isn’t just about looking fit—it’s about protecting long-term health, metabolism, and overall resilience. For anyone following a structured exercise routine, weight training is a key pillar, not an optional add-on.
  - Three strength sessions per week: He trains with weights at least three times weekly, spacing them out to allow muscle recovery. This consistent rhythm supports long-term results.
  - Focus on compound lifts: Movements like squats, presses, rows, and deadlifts make up the foundation of his routine, targeting major muscle groups in each session.
  - Moderate rep range and form: He aims for weights that can be lifted safely for about 10–12 reps per set, with strict attention to form and control.
  - Training structure options: Depending on his week, he might follow a push/pull/legs rotation or a full-body circuit to stay flexible and hit every muscle group efficiently.
  - Progressive overload principle: The goal each week is either to lift slightly heavier weights or increase volume to drive muscle growth and strength gains.
  - Benefits beyond muscle: Weight training supports better bone density, boosts natural testosterone and growth hormone, and plays a key role in Gary Brecka’s exercise routine.
  Strength training forms the backbone of the Gary Brecka workout plan. These sessions not only build muscle but also support metabolism, hormone balance, and aging well—making them essential for those following a plan like the Superhuman workout.
  
  If you want to live a long time, lift heavy weight 3 days a week,
- Cardio
  
  Staying active on rest days doesn’t mean pushing harder—it means staying consistent. Gary Brecka treats movement as a daily requirement, using cardio not only for endurance but also to support recovery, circulation, and mental clarity.
  - Daily movement mindset: On days when he’s not lifting, he still prioritizes light activity like walking or cycling to keep his body moving and muscles recovering.
  - Walking as a go-to: He considers walking one of the most effective tools for overall health. It’s part of his daily routine and often overlaps with the first 30 minutes of his morning activity.
  - Low-intensity cardio focus: He prefers steady-state training—brisk walks, casual bike rides, or light swimming—done at a pace that supports fat burning without raising cortisol levels.
  - Fat metabolism and muscle recovery: These active sessions help the body recover from heavier workouts while keeping fat metabolism going, a strategy that complements the Gary Brecka workout routine.
  - Avoids excessive high-intensity work: While he may occasionally include short sprints or HIIT, he avoids doing them too often to prevent stress overload and preserve recovery.
  - Aligns with 30/30/30 protocol: His cardio approach is designed to support his exercise routine without interfering with strength training or hormonal balance.
  This steady approach to cardio helps support the physical demands of the Superhuman workout Gary Brecka is known for, while also giving the body room to recharge. It’s a simple but effective part of staying active without overtraining.
- Specialized Workouts
  
  Sticking to a routine doesn’t mean doing the same thing every day. Brecka occasionally adds specialized training challenges to keep his body adaptable and his workouts mentally engaging. These optional sessions complement his main training structure without replacing it—fitting naturally into the larger Gary Brecka workout plan.
  - Short, focused circuits: He often uses short challenges like a 20-minute, 20-exercise circuit to test endurance, coordination, and focus while staying time-efficient.
  - Online training events: He’s been known to run or participate in group efforts like the “Cold Plunge Challenge” or “Ultimate Morning Routine Challenge” to encourage consistency and accountability.
  - Functional fitness tools: Instead of relying on standard machines, he works in sled pushes, band resistance drills, or weighted vest workouts to simulate real-life strength demands.
  - Customized workout cycles: Occasionally, he adds short phases with more core training or high-rep movements to address specific goals—all still rooted in proper form and recovery.
  - Always anchored by basics: These workouts are add-ons to a steady foundation of strength training and cardio, which make up the core of his physical routine.
  This added variety supports long-term progress without overwhelming the system. When placed alongside regular strength days, breathing exercises Gary Brecka recommends, and active recovery practices, these specialized workouts help build a well-rounded and sustainable fitness strategy.
- Workout Recovery
  
  Recovery isn’t something Gary Brecka leaves to chance—it’s a daily priority. While his training pushes the body, his recovery habits are designed to restore it. From sleep to cold therapy, he builds routines that allow the body to bounce back and perform at its best.
  - Sleep-focused evening routine: He follows the “10-3-2-1” rule to wind down—no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, and no screens 1 hour before—to support quality sleep and next-day performance.
  - PEMF mat and cooling tools: His sleep environment is kept cool, dark, and free of electronics. He often uses a pulsed electromagnetic field mat or cooling pad to enhance deep recovery.
  - Cold therapy for recovery: Ice baths (3–6 minutes at 48–50°F) are used after lifting sessions or on recovery days to reduce inflammation and muscle soreness. This is part of the broader Gary Brecka workout routine that emphasizes longevity and repair.
  - Contrast therapy: He frequently alternates between sauna sessions and cold plunges. This hot-cold contrast boosts circulation, reduces soreness, and supports joint recovery.
  - Hot showers at night: A hot shower followed by 30 seconds of cold water helps lower core body temperature and prepare the body for sleep.
  - Breathwork and mindfulness: Morning breathing exercises help energize the body, while slower evening breathing drills and meditation support nervous system balance and deep sleep. These habits are foundational to the Superhuman workout Gary Brecka promotes.
  - Sunlight and grounding: Daily time outdoors, especially barefoot on natural surfaces, helps regulate circadian rhythm and may reduce inflammation. He often gets sun exposure in both the morning and evening.
  - Data-driven testing: He tracks key health markers like HRV, glucose levels, and nutrient status using tools like CGMs and wearable tech. Adjustments to rest and supplementation are made based on his own data.
  Recovery is what makes the rest of the Gary Brecka workout plan possible. By combining sleep, hot and cold therapy, breathwork, and self-tracking, he ensures that his body can handle the demands of intense training and stay strong over time.
- Workout Diet
  
  Fueling well is just as important as training hard. Instead of chasing trends or counting every calorie, Brecka sticks to consistent principles that support energy, recovery, and long-term health. His diet is simple, clean, and aligned with his overall approach to fitness.
  - Whole food foundation: He prioritizes unprocessed ingredients—vegetables, healthy fats, and quality proteins—while cutting out refined sugars and processed carbs.
  - Keto-leaning meals: His plate often includes grass-fed meats, wild-caught fish, pasture-raised eggs, avocados, nuts, seeds, and dark leafy greens. This supports stable energy levels throughout the day.
  - Workout-focused eating: He times protein intake to match training needs, including around 30g of protein in the morning. This is especially important in the context of the Gary Brecka pre workout routine.
  - Anti-inflammatory approach: He avoids processed oils, additives, and high-fructose corn syrup to reduce inflammation and support joint health.
  - Hydration with minerals: Instead of just plain water, he adds trace minerals or salt to maintain electrolyte balance and support endurance during workouts.
  This eating strategy supports the physical demands of the Gary Brecka workout. By focusing on whole foods and timing meals around exercise, he fuels recovery, builds lean muscle, and stays in sync with his full exercise routine.

References

30-30-30 Morning Fitness Routine

Gary Brecka Supplements

Gary Brecka Diet

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Gary Brecka’s Water Fast Routine

Gary Brecka includes water fasting as part of his routine to support energy, metabolism, and overall health. He often talks about the benefits of a 72-hour fast and how it can help the body reset. His fasting approach is simple, with clear steps that focus on hydration and rest. Some of his plans also include intermittent fasting and amino acid support before or after a longer fast. This article will cover the Gary Brecka water fast routine, including his 3-day plan, daily instructions, and how he uses fasting to support his health goals.

Optimized For:

Detox
Fasting
Longevity
Wellness

Last Updated: June 2, 2025

- Pre-Fast Preparation
  
  Starting a fast isn’t just about skipping food—it’s about preparing your body and schedule so the fast feels manageable. Gary Brecka’s fasting routine encourages small changes in the days before you begin, making the shift smoother and more effective.
  - Reduce meals gradually: Two to three days before starting the fast, begin reducing your food intake. A good way to do this is by skipping one meal per day. This allows your body to slowly adapt to fewer calories, making the transition into a full fast more manageable and less of a shock to your system.
  - Stop eating late at night: Try to avoid eating anything after dinner in the days leading up to the fast. Giving your body longer breaks between meals helps kickstart the metabolic shift toward fasting and reduces hunger spikes during the first day of the fast.
  - Stay hydrated throughout the day: Make hydration a top priority before the fast begins. Drink plenty of water, and if needed, add electrolytes to support your body as it prepares for a few days without food. Entering a fast in a well-hydrated state can help reduce fatigue and headaches.
  - Stock up on essentials: Gather everything you might need ahead of time—this includes filtered water, sodium-rich broths, and electrolyte supplements. Having these supplies ready means you can focus on resting during the fast instead of worrying about running errands.
  - Keep physical activity light: In the days leading up to the fast and during it, reduce your physical exertion. Skip intense gym sessions and opt for easy walks or light stretching. This helps conserve energy and keeps your body from becoming overly stressed while it adjusts to the fast.
  - Block out time for rest: Clear your schedule of anything demanding. Your energy levels may dip, especially after the first 24 hours, so it’s important to prioritize sleep, naps, or quiet time. Avoid planning major work tasks or social events during your fast.
  Taking time to prepare sets the stage for a smoother fast. Gradually reducing meals, staying hydrated, and planning for rest can make the experience more manageable—especially during longer fasts like a 72 hour fast. Following a consistent approach, as outlined in the Gary Brecka water fasting guide, can also help you stay focused and avoid common mistakes.
- Day 1 – Easing Into the Fast
  
  The first day sets the tone for the rest of the fast. While you’ve already started making changes in the preparation phase, today marks the shift into full fasting. The focus here is to reduce solid intake, support hydration, and give your body just enough to adjust without breaking the fast—especially if you’re following the Gary Brecka fast protocol.
  - Stop eating solid food: All solid meals are removed on day one. This step signals the body to begin switching energy sources and helps transition into a full fasting state without a sudden shock.
  - Drink 2 liters of spring water: Spread your water intake across the day—about one liter during the morning and afternoon, and the second in the evening. Staying consistently hydrated supports energy, mood, and mental clarity.
  - Take essential amino acids in the morning: A scoop of amino acids mixed in water helps protect lean muscle while keeping you in a fasted state. It also reduces the risk of muscle breakdown during the early stages of the fast.
  - Have one serving of organic bone broth at midday: A bowl of bone broth around lunchtime supplies a small amount of protein and electrolytes. It helps reduce hunger without adding heavy calories.
  - Repeat bone broth in the early evening: A second serving around 6 p.m. supports hydration and gives your system extra minerals to prepare for the coming water-only phase.
  - Avoid all other food and drinks: No other calorie-containing items are taken. Only water, bone broth, and amino acids are allowed to keep the body in fasting mode.
  Day one of the fast is about gradually stepping away from food while keeping your body nourished enough to adapt. This gentle start is a core part of the Gary Brecka 72 hour fast and helps reduce stress on the body before entering the water-only phase.
- Day 2 – Entering the Detox Zone
  
  Most people feel a noticeable shift on the second day of a fast. With all calories removed, the body starts relying more on fat for energy and begins clearing out damaged cells. This phase is an important part of the process in the Gary Brecka water fast, where detox symptoms often appear alongside early signs of repair.
  - Stick to spring water only: All food and broth are removed on day two. You’ll drink around two liters of spring water across the day, spaced evenly between morning, afternoon, and evening to stay hydrated and support your body’s internal processes.
  - Don’t take any supplements: On day two, amino acids and other supplements are paused. This allows your system to move fully into a state of detox, where the body starts breaking down and recycling old or damaged cells.
  - Expect a drop in energy: It’s common to feel more tired, foggy, or slow. These signs mean your body is conserving energy and shifting into repair mode. Plan to rest more and avoid anything that requires a lot of focus or physical exertion.
  - Reduce activity to a minimum: Light walking and stretching are fine, but avoid anything beyond that. Your body is working hard internally, and staying calm helps it stay on track.
  - Make sleep a priority: Try to get a full night of sleep—at least 8 to 9 hours. Deep rest allows your body to continue detoxing and repairing efficiently while you’re not using energy for digestion.
  - Stay mindful of symptoms: You might feel mild headaches or body aches. These are normal and typically pass. Keep sipping water and give your body time to adjust.
  Day two is often the toughest part of the process, but also the most rewarding. Your system is now deep into the fast, focused on healing and resetting. Many people following the Gary Brecka fasting routine find this stage to be the turning point where mental clarity and physical renewal start to take hold.
- Day 3 – Conquering the Final Stretch
  
  Reaching the third day of a fast is a milestone. At this stage, the hardest part is often behind you, but the finish line still requires discipline. Mental focus, hydration, and rest become even more important. For those following the Gary Brecka 72 hour fasting plan, today is about pushing through while supporting the body’s final wave of cleanup and repair.
  - Drink up to 3 liters of water: Increase your water intake slightly today. Add a small pinch of mineral salt to each glass to help balance electrolytes and reduce the chance of dizziness or lightheadedness.
  - Take amino acids in the morning: A scoop of essential amino acids mixed with water can help maintain muscle tissue while staying within the fast. This small step supports strength as the fast reaches its peak.
  - Skip broth or calories completely: Day 3 allows no bone broth, no snacks, and no calorie-containing drinks. It’s a water-only day, which supports deeper autophagy and cellular repair.
  - Expect sharper focus and mental clarity: Many people experience a surprising boost in mood or concentration on Day 3. The body enters a deeper state of ketosis, which often brings a sense of calm energy.
  - Keep movement light and mindful: Physical energy may dip again, so it’s best to avoid any activity that feels draining. Gentle stretching or a short walk is fine, but rest should remain a priority.
  - Pause if needed: If you feel faint, stop and rest. Take slow sips of salted water and give your body time. Listening to how you feel is part of staying safe while fasting.
  Finishing the final day of the fast requires patience, but the rewards can be worth it. After completing the Gary Brecka 3 day water fast, you’ll report better sleep, less bloating, and a sense of reset—both physically and mentally.
- Breaking the Fast
  
  Reaching the end of a three-day fast is no small feat, but what comes next matters just as much. After 72 hours without solid food, your digestive system is in a fragile state. That’s why reintroducing food slowly is a key part of the Gary Brecka fasting approach.
  - Start with amino acids in water: Begin your refeed by taking a scoop of essential amino acids mixed with water. This helps signal your body that protein is available without placing strain on your digestion.
  - Choose light, easy-to-digest meals: Your first real food should be something gentle—like bone broth, Greek yogurt with berries, a small smoothie, cottage cheese, or cold-pressed juice. The goal is to avoid anything too rich or heavy.
  - Keep the portion size modest: Eat just enough to nourish yourself without overwhelming your gut. A handful of nuts or a cup of soup can be enough to get started.
  - Reintroduce nutrients slowly: Give your body time to adjust. After a light breakfast or brunch, you can move on to normal whole-food meals by the afternoon or evening.
  - Stay hydrated and use electrolytes: Keep drinking water throughout the day, and add a pinch of mineral salt or take an electrolyte supplement to help your body stabilize.
  - Avoid overeating: Eating too much right after the fast can lead to bloating or digestive upset. Brecka recommends eating mindfully and stopping once you feel satisfied.
  Breaking the fast is about easing back into your regular rhythm without shocking your system. When done right, this stage completes the Gary Brecka 72 hour fast with a balanced reset—nourishing your body without undoing the benefits you’ve just achieved.
- Supplements To Improve Water Fasting
  
  While water fasting may seem simple on the surface, a few well-timed supplements can make it easier on the body. Gary Brecka uses a select group of additions to help reduce fatigue, prevent muscle loss, and stay balanced throughout the fast. These tools don’t replace the fast—they support it.
  - Spring water (preferred source): Choose mineral-rich spring water over distilled water to stay hydrated and preserve electrolyte levels. Brecka warns that plain distilled water lacks essential minerals and can lead to imbalances during the fast.
  - Hydrogen-infused water: Adding hydrogen to your water may support nutrient absorption and reduce inflammation. It’s an optional tool that some fasters use for added hydration support during longer fasts.
  - Sea salt (electrolyte support): A small pinch of natural sea salt in each glass of water helps prevent muscle cramps, headaches, and dizziness caused by sodium loss. This is especially important on Days 2 and 3 when broth is removed.
  - Electrolyte powders or tablets: Some people prefer adding electrolyte supplements to their water for extra support. These can contain sodium, potassium, and trace minerals that support nerve and muscle function throughout the fast.
  - Essential amino acids: A scoop of amino acids in the morning helps maintain lean muscle while staying in a fasted state. Brecka includes this daily to reduce muscle breakdown and support cell repair without interfering with autophagy.
  - Organic bone broth (Day 1 only): On the first day of the fast, bone broth helps reduce hunger and ease the transition from regular meals. It contains collagen, gelatin, and minerals that support gut health.
  - Black coffee (one cup max): A plain cup of coffee is allowed in the morning and doesn’t break the fast. To reduce acidity, Brecka suggests using an alkalizing mineral mix if needed, especially for those with sensitive stomachs.
  Using simple, targeted supplements can support hydration, protect muscle, and reduce common fasting issues like fatigue or cramping. These additions align with the Gary Brecka fast protocol and help the body stay steady through the full duration of the fast.
- Simple Tools to Support the Fasting Process
  
  While supplements like salt and amino acids do the heavy lifting, Gary Brecka also points to a few optional tools that can support recovery, detox, and mental focus during a fast. These aren’t required for results, but they can be helpful for those following the Gary Brecka water fasting approach.
  - Sauna use (if available): Brecka encourages using a sauna to support detox through sweating. This may help with energy, clarity, and circulation during the fasting period.
  - Cold exposure: Cold showers or ice baths can promote mental resilience and support metabolism. Many use these in the mornings to boost alertness without relying on caffeine.
  - Grounding outdoors: Walking barefoot on natural surfaces is a simple tool he recommends to help lower stress and improve overall calm during fasting days.
  - PEMF mat (or other recovery tools): Devices that support relaxation and stress reduction, such as a PEMF mat, are sometimes used as part of his broader wellness routine.
  These tools aren’t part of the core protocol, but they fit well within the broader ideas of Gary Brecka’s fasting plan. The main focus of the fast still centers on water, salt, amino acids, and rest—everything else is optional.

References

Gary Brecka’s Ultimate Human Water Fast

Gary Brecka’s Water Fasting Challenge

Gary Brecka Water Fast

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Dr Mark Hyman’s Daily Routine

How He Keeps His Mind and Body Strong

Dr. Mark Hyman follows a structured daily schedule focused on health, energy, and longevity. His morning starts with habits that support mental clarity and physical well-being, including hydration, movement, and targeted nutrition. Throughout the day, he prioritizes clean eating, exercise, and mindful practices to maintain balance and productivity. His approach is built around science-backed strategies that promote long-term wellness. This article will go over Mark Hyman’s daily routine, including his morning habits, fitness routine, and key practices that help him stay healthy and active.

Optimized For:

Anti-Aging
Energy
Sleep
Workout

Last Updated: June 3, 2025

Morning
Afternoon
Evening

Wake Up and Hydrate
Meditation and Mindfulness
Morning Light, Coffee, and Journaling
Red Light Therapy
Exercise
Heat and Cold Therapy
Longevity Shake Breakfast
Morning Supplements
Work Routine
Lunch
Hydration
Biohacking and Tracking
Transition with Meditation
Dinner and Social Connection
Evening Relaxation and Tech Hygiene
Wind-Down Rituals
Sleep Supplements
Sleep Routine

- 6:00 AM
  Wake Up and Hydrate
  
  Starting the day on the right note doesn’t need to be complicated. For Dr. Mark Hyman, mornings are about simplicity, consistency, and giving the body what it needs after a night of rest. One of the first things he does helps him feel refreshed and alert—long before breakfast or any work begins.
  - Early rising habit: He usually wakes up around 6:00 AM, though some mornings begin closer to 6:30 AM, depending on how well he slept.
  - Rehydration first thing: Before anything else, he drinks a large glass of water—roughly 32 ounces—to rehydrate after several hours without fluids.
  - Electrolyte boost: He often adds half a teaspoon of sea salt to his water to support mineral balance, which he says helps replenish what the body loses overnight.
  - Fresh lemon juice: A squeeze of lemon juice is part of his routine for a mild detox effect and a quick burst of natural flavor and vitamin C.
  - Lukewarm water preference: Instead of cold water, he opts for lukewarm water, which is easier on the stomach and may support digestion when consumed early in the day.
  - Simple hydration ritual: As part of the Mark Hyman morning routine, this hydration habit is a daily essential that helps him flush out waste and kick-start energy levels.
  - Alternative option: For those who want to start their day with added nutrients, a greens powder like AG1 can be a helpful alternative. It blends vitamins, minerals, and probiotics into one morning drink to support hydration and overall wellness.
  This morning hydration ritual is one of the small but steady habits in the Mark Hyman daily routine that supports overall well-being and sets a clear tone for the rest of the day.
- 6:30 AM
  Meditation and Mindfulness
  
  A calm start can often lead to a better day. That’s why Dr. Mark Hyman builds in quiet time for his mind before anything else begins. This part of the morning helps him protect his focus, manage stress, and stay grounded—long before work or digital distractions take over.
  - Daily meditation practice: Each morning, he spends about 20 minutes meditating, which he sees as a way to reclaim his mind and stay centered before the day starts moving.
  - Avoiding early distractions: He makes a point not to check his phone or email right away, as seeing stressful messages too soon can disrupt his mood and focus.
  - Shorter sessions still help: On busy mornings, even just 5 minutes of quiet breathing or mindfulness helps him reset and carry more ease into his day.
  - Setting intentions: During this time, he also thinks about how he wants to feel and what matters most for the day ahead—helping him act with more clarity and purpose.
  - Benefits for mind and body: Meditation supports his overall health by helping lower stress and inflammation, which are two factors he’s mindful of in his daily schedule.
  - Apps to try: For those looking to add mindfulness to their morning, simple tools like Headspace or the Mindfulness app can be helpful alternatives to get started with regular practice.
  This thoughtful habit is an important part of the Mark Hyman morning routine, helping him protect his mental clarity and start the day feeling steady and calm.
- 7:00 AM
  Morning Light, Coffee, and Journaling
  
  Some of the most effective habits are also the easiest to stick with. In Dr. Mark Hyman’s case, a combination of fresh air, coffee, and quiet reflection helps set a focused and steady rhythm for the rest of the day. These small steps keep his energy consistent while helping him stay grounded before his day fully begins.
  - Getting morning sunlight: Around 7:00 AM, he steps outside for natural light, either through a short walk or just sitting with his coffee. This light exposure helps support his circadian rhythm and improves his sleep later that night.
  - Coffee in moderation: He drinks 1–2 cups of coffee in the morning but avoids caffeine in the afternoon to protect his sleep quality. This timing supports alertness early in the day without affecting rest at night.
  - Alternatives to coffee: Yerba Mate and Green Matcha Tea can be good substitutes for people who want a gentler caffeine source while still boosting focus in the morning.
  - Morning journaling habit: While enjoying his coffee, he spends a few minutes journaling—writing thoughts, goals, or things he’s grateful for. This mental check-in keeps him grounded and focused for the day ahead.
  - Protecting mental space: This quiet combination of light, coffee, and reflection is a steady part of the Mark Hyman morning routine that helps protect his focus from early distractions.
  - Want to try journaling? Check out our daily journaling article for tips on how to make it a regular part of your own routine.
  This simple set of habits is more than just part of the Mark Hyman daily schedule—it’s a reliable rhythm that helps him start his day with purpose, clarity, and calm.
  
  I love to enjoy a cup of coffee outside or go for a short walk.
- 7:15 AM
  Red Light Therapy
  
  Not every part of Dr. Mark Hyman’s morning is focused on movement or stillness—some habits are passive but still add value to his overall routine. One example is how he blends technology into his quiet morning time without disrupting the calm rhythm of his day.
  - Short daily session: He uses a red light therapy face mask for about 10–15 minutes in the morning as part of his regular routine.
  - While multitasking: This happens while he’s sipping coffee or writing in his journal, so it doesn’t interrupt his flow or add extra steps to the morning.
  - Skin benefits: The near-infrared light is known to support firmer skin and improve natural tone and texture, something he appreciates as part of his long-term wellness focus.
  - Gentle consistency: It’s a low-effort habit that fits smoothly into the Mark Hyman morning routine, requiring little more than showing up and pressing start.
  Technology doesn’t need to be loud or distracting to be helpful. This quiet tech-based habit fits right in Mark Hyman’s routine,—supporting his health while he enjoys other parts of his morning.
- 7:15 AM
  Exercise (Strength, Cardio, & Flexibility)
  
  Dr. Mark Hyman treats movement as daily maintenance—not just something for fitness goals, but for feeling well and staying sharp. He doesn’t follow rigid gym routines. Instead, he builds his workouts around flexibility, variety, and what his body needs most that day.
  - Morning workout time: His exercise usually starts around 7:30 AM, right after his quieter morning rituals are complete.
  - Non-negotiable habit: Movement is part of his daily rhythm, and he aims to stay active every single day—even if it’s just a walk on busier mornings.
  - Resistance band training: His preferred workout is full-body resistance training using the TB12 band system, which supports strength and stability without putting stress on his joints.
  - Travel-friendly equipment: Resistance bands are his go-to because they’re easy to carry and set up anywhere—ideal for someone who’s often on the move.
  - Workout duration: He trains for about 30–60 minutes in the morning, sometimes longer if his schedule allows.
  - Weekly variety: Across the week, he mixes in cardio and flexibility exercises like running, biking, swimming, hot yoga, tennis, or skiing to keep things fresh and well-rounded.
  - Pain relief and strength gains: He credits resistance bands with changing how his body feels—especially helping eliminate back pain while building functional strength.
  - Movement as medicine: As part of his daily schedule, exercise isn’t about chasing performance—it’s about staying mobile, strong, and energized as he ages.
  This fitness routine is a core part of Mark Hyman’s morning routine—not because he forces it, but because he genuinely enjoys it. On his best days, movement fills his morning, and on busy ones, he still finds small ways to stay active.
  
  If exercise were a drug, it would be the most powerful drug ever invented.
- 8:15 AM
  Heat and Cold Therapy
  
  Not all recovery methods are about rest. Dr. Mark Hyman uses heat and cold to gently push his body in ways that support resilience. These short exposures are built into his routine as practical tools to feel better, recover faster, and stay energized.
  - Post-workout recovery: After exercising, he often turns to heat or cold therapy to help his body recover and stay sharp.
  - Sauna or steam: Several days a week, he uses a sauna or takes a steam shower right after his workout to relax his muscles and promote circulation.
  - Cold plunge routine: When time allows, he plunges into 40°F water for about 3 minutes to boost energy and reduce inflammation. This controlled cold exposure is a key part of his wellness routine.
  - At-home setup: He uses a cold plunge tub at home, making it easier to stay consistent with his cold therapy practice.
  - Cold shower alternative: On busier days, he opts for a 2–3 minute cold shower instead of a full plunge—the goal is to keep the habit regular.
  - Evening heat options: Outside the morning routine, he sometimes uses hot Epsom salt baths or an infrared sauna to relax later in the day.
  - Hormetic stress approach: This hot-cold contrast creates a mild stress that signals the body to adapt and grow stronger, which fits well with the goals of Mark Hyman’s daily routine.
  This heat and cold habit isn’t about extremes—it’s about using temperature as a tool. In his morning routine, these practices help keep his system refreshed, balanced, and ready for what’s next.
  
  Cold plunges have helped me recover from workouts, beat jet lag, reduce inflammation, and improve metabolism by activating brown fat.
- 8:30 AM
  Longevity Shake Breakfast
  
  Dr. Mark Hyman doesn’t just eat for taste—he eats with purpose. After his movement and recovery routine, he shifts his focus to food that supports his long-term health. His morning shake is more than just a meal—it’s a strategy to fuel his body with the right building blocks for energy, strength, and healthy aging.
  - Post-workout timing: After his workout and cold plunge, he blends his breakfast shake to break a 12–16 hour overnight fast and refuel with purpose.
  - Protein-rich base: The foundation of his shake includes 40–50 grams of high-quality whey protein to support muscle maintenance and recovery after exercise.
  - Creatine support: He adds 5 grams of creatine to help support muscle strength, brain performance, and cellular energy.
  - Mitochondrial support: One of his regular additions is Mitopure (Urolithin A), which helps promote cellular renewal and muscle endurance.
  - Adaptogenic mushrooms: Powders like reishi or chaga are added to help the body handle stress and support immune function.
  - Gut health additions: He blends in either a scoop of probiotics or prebiotic fiber to support digestion and balance.
  - Healthy fats and fiber: Avocado, chia seeds, or hemp seeds help add creaminess and boost satiety, while also supporting heart and brain health.
  - Antioxidant boost: Frozen berries are a go-to for flavor, fiber, and a rich source of polyphenols to help reduce inflammation.
  - Nut milk base: He usually blends everything with a plant-based milk like macadamia or almond milk to keep the shake smooth and nutrient-rich.
  This nutrient-packed smoothie is a daily fixture in his morning routine, offering the kind of energy and nourishment that carries him comfortably through to lunch. It reflects his belief that breakfast should be both functional and enjoyable.
  
  I break my fast … with my longevity shake.
- 8:30 AM
  Morning Supplements
  
  Dr. Mark Hyman doesn’t rely on food alone to support his health. His daily supplement routine is a steady part of his wellness plan, helping him maintain energy, support his immune system, and promote long-term well-being. These are the foundational supplements he takes alongside his breakfast shake each morning.
  - Multivitamin: He takes a high-quality multivitamin every day to fill in small nutrient gaps that even a healthy diet might miss, ensuring a solid baseline of daily nutrition.
  - Vitamin D3 with K2: A consistent dose of 5,000 IU of vitamin D, paired with vitamin K2, helps him maintain strong bones, a healthy immune system, and stable mood levels—especially important if he isn’t getting daily sun.
  - Omega-3 Fish Oil: He consumes 1–2 grams of omega-3 fatty acids from wild-caught fish sources, such as Dutch Harbor Omega, to support brain function, reduce inflammation, and protect cardiovascular health.
  - B-vitamin Complex: His daily B-complex includes active forms like methylated B6, vitamin B12, and folate to support detoxification pathways, energy metabolism, and nervous system function.
  - Probiotics: A daily dairy-free probiotic helps him support gut health and microbial balance. He often adds it to his morning shake by opening a Seed capsule, which also makes it easier to absorb.
  - NAD+ Boosters: He uses NAD+ supplements or their precursors (such as NMN or NR) to support mitochondrial function and healthy aging, helping his cells produce energy more efficiently.
  - C15:0 Fatty Acid: This odd-chain saturated fatty acid, also known as pentadecanoic acid, has become part of his routine for its links to better energy, sleep quality, and lower stress response.
  - Curcumin: Known for its anti-inflammatory properties, curcumin is part of his regular supplement stack to support joint health, immune function, and general cellular protection.
  - NAC (N-acetylcysteine): He includes NAC to help combat oxidative stress, support lung function, and boost levels of glutathione, the body’s master antioxidant.
  - Ashwagandha: When extra stress support is needed, he adds ashwagandha—an adaptogenic herb known for helping regulate cortisol and support calm energy throughout the day.
  These supplements form a consistent layer of support in his daily routine, helping him stay sharp, energized, and resilient. Paired with his nutrient-dense meals and movement habits, they play a big role in how he supports his health each day.
- 9:00 AM
  Work Routine
  
  Once his morning routine is complete, Dr. Mark Hyman steps into his workday with energy and mental clarity. His mornings are designed to take care of his body first so that his mind can stay focused and productive throughout the day. This thoughtful structure allows him to handle long work hours without feeling drained.
  - Workday start time: By around 9:00 AM, he begins his workday, having already meditated, exercised, taken a cold plunge, and had a nutrient-dense smoothie.
  - Professional roles: His work hours—from roughly 9:00 AM to 5:00 PM—can include seeing patients, recording episodes for The Doctor’s Farmacy, writing books or research pieces, and attending meetings related to functional medicine.
  - Movement during work: He avoids staying seated all day by taking short breaks for movement, often every hour. These can be simple—light stretches, a quick hallway walk, or stepping outside for a few minutes of fresh air.
  - Activity between meetings: When time allows, he uses breaks to get outdoors for a short walk, especially on pleasant days. It helps reset his focus and prevent the mid-afternoon slump.
  - Lunch break habits: He keeps his lunch break active when possible—sometimes walking during calls or in between tasks instead of remaining at a desk.
  - End-of-day movement: If his schedule allows, he likes to fit in a casual walk or bike ride in the late afternoon to stay energized and relaxed before transitioning into his evening routine.
  This active approach to the workday fits right into the larger rhythm of Mark Hyman’s morning routine. It’s not just about performance—it’s about protecting energy and focus by staying physically engaged throughout the day.
  
  I set up my mornings and evenings to support these hours when I have meetings, work, podcasts, patients, and more.
- 12:30 PM
  Lunch (Big Fat Salad)
  
  After a productive morning of movement, deep work, and minimal distractions, Dr. Mark Hyman keeps lunch simple, nourishing, and satisfying. His midday meal isn’t rushed—it’s built around real food that fuels him through the rest of the day without causing an afternoon crash.
  - Midday meal timing: He typically eats lunch around noon, following his protein-rich smoothie breakfast and a morning of focused work.
  - Go-to lunch choice: His favorite is what he calls a “big fat salad”—a large bowl packed with leafy greens, healthy fats, and clean protein.
  - Base ingredients: Common components include arugula, avocado, cherry tomatoes, olives, toasted seeds like pumpkin or pine nuts, and a generous pour of olive oil.
  - Protein on top: He often adds wild-caught fish, such as sardines, mackerel, or a can of wild salmon, to give the salad lasting power and essential omega-3s.
  - Plenty of good fats: Avocado, olive oil, seeds, and fatty fish combine to give this salad its name—what he humorously calls a “fat salad” because of all the beneficial fats.
  - Helps nutrient absorption: The fats in the salad improve the absorption of fat-soluble vitamins (A, D, E, and K) from the vegetables.
  - Low in sugar and starch: The salad is designed to be low-glycemic and high in fiber, helping him avoid the blood sugar dips that can cause fatigue later in the day.
  - Flavor boosters: To keep things interesting, he sometimes adds a splash of lemon juice or vinegar, along with herbs or spices depending on what he’s in the mood for.
  - No need for snacking: Thanks to the balance of protein, fat, and fiber, this meal keeps him full for hours, which is why he typically doesn’t snack between meals.
  This simple but powerful lunch fits neatly into the rhythm of Mark Hyman’s daily schedule. It’s a clear reflection of his Pegan-style approach: nutrient-dense, balanced, and built to support steady energy throughout the day.
  
  I follow a Pegan diet, which is a plant-rich diet – lots of colorful, phytochemically rich vegetables, plus nuts and seeds and protein.
- Hydration
  
  Staying energized throughout the day isn’t just about food and movement—it also depends on steady hydration. Dr. Mark Hyman keeps it simple but consistent, making sure he drinks enough fluids to support mental clarity, digestion, and overall well-being.
  - Hydration throughout the day: He drinks plenty of water during work hours, often reaching for herbal teas as well to keep things interesting without adding caffeine.
  - Natural flavor add-ins: To make plain water more appealing, he suggests adding slices of lemon, lime, or cucumber. These simple additions can make it easier to stay hydrated all day.
  - Caffeine cut-off: He avoids caffeine in the afternoon to protect his sleep quality. After his morning coffee, he doesn’t reach for another cup—even when his day is busy.
  - Midday energy strategy: Instead of using caffeine or sugar for a boost, he prefers a short walk, stretching, or deep breathing to stay alert and focused.
  - No sugary drinks: He avoids sweetened beverages or snacks in the afternoon to prevent energy crashes and maintain steady focus.
  - Hydration support: Those looking for an added nutrient boost can try a greens powder like AG1, which mixes easily with water and offers a convenient way to stay hydrated and support overall health.
  This steady, no-fuss approach to hydration fits naturally into the Mark Hyman routine. With small, consistent habits, he stays energized and clear-headed—without relying on stimulants to get through the day.
  
  I avoid coffee in the afternoon so the caffeine doesn’t disrupt my sleep.
- Biohacking and Tracking
  
  Dr. Mark Hyman doesn’t just rely on how he feels—he also uses technology to get real-time feedback on what’s going on inside his body. These tools help guide his choices throughout the day, making his routine more intentional without becoming overwhelming.
  - Oura Ring usage: He wears an Oura Ring daily to track key metrics like heart rate variability (HRV), steps, sleep quality, and activity levels. This helps him understand how lifestyle habits affect recovery and energy.
  - Morning readiness check: Based on his Oura data—especially his resting heart rate and recovery score—he may adjust his workout plan for the day. For example, if recovery was low, he might choose a gentler form of exercise.
  - Continuous Glucose Monitor (CGM): He often wears a CGM on his arm to track blood sugar levels in real time. This allows him to see exactly how his meals impact his glucose curve.
  - Lunch feedback in action: After his “big fat salad,” he can check that his blood sugar stays steady—confirming that this meal works well for his metabolism.
  - Learning from high-carb foods: If he tries something with more carbs, the CGM shows how it affects his body. He can use that information to adjust future meals and avoid energy crashes.
  - Advisor to Levels: As an advisor to a CGM company (Levels), he encourages others—even those without metabolic issues—to use these tools for learning how their body responds to food.
  - Data without pressure: While he tracks these markers daily, he doesn’t stress over numbers. The data gives helpful insight, but he sees it as feedback—not a scorecard.
  These simple tools are a regular part of Mark Hyman’s schedule. They help him stay aware of how his body responds to different habits—without overthinking it—and support better decisions over time.
  
  As someone deeply involved in functional medicine, I track my HRV daily with an Oura ring.
- 05:00 PM
  Transition with Meditation
  
  The end of the workday can leave a lot of mental noise behind. Instead of carrying that stress into his evening, Dr. Mark Hyman builds in a pause—a short moment to reset and create space between work and personal time.
  - Evening transition time: Around 5:00 PM, when his workday ends, he takes time to shift his mindset with a 20-minute meditation session.
  - Second daily meditation: This is his second sit of the day, often using the Ziva Meditation method, which focuses on breath and mindfulness to calm the nervous system.
  - Letting go of stress: He uses this time to release work-related tension, allowing his body and mind to shift out of the fast pace of the day.
  - Setting the tone for the evening: This helps him feel more present during downtime and prevents stress from affecting his evening routine or sleep.
  - Focus on consistency: Just like his morning meditation, this isn’t about perfection—it’s about showing up and building mental stillness into his daily rhythm.
  - Helpful alternatives: Apps like Headspace or Mindfulness can be useful tools to start or support a meditation routine, especially if you’re looking for guidance or structure.
  Adding this evening reset is a key part of what keeps his daily routine grounded and sustainable. It helps protect his energy, create space for relaxation, and bring more calm into the second half of the day.
  
  I do another meditation after the day winds down to let go of work and transition into my evenings.
- 05:30 PM
  Dinner and Social Connection
  
  Evenings for Dr. Mark Hyman are about more than just food—they’re about connection, winding down, and giving the body time to rest and recover. After a full day of structured habits and focused work, dinner marks a shift toward relaxation, presence, and enjoyment.
  - Dinner timing: He typically eats around 5:30–6:00 PM, giving his body a few hours to digest before bedtime.
  - Enjoys cooking: He often prepares his own meals and uses dinner as a time to slow down and enjoy the process, sometimes inviting friends or family to join.
  - Social focus: He treats dinner as a shared experience and often plays music in the kitchen. Phones are put away during the meal—his rule is “no phone during dinner,” allowing full attention on the people and the food.
  - Veggies take the lead: Following his Pegan philosophy, vegetables are the main focus of the plate. Dinner often includes 2–4 different types—leafy greens, mushrooms, broccoli, Brussels sprouts, or peppers—roasted, sautéed, or raw with herbs and olive oil.
  - High-quality protein: He pairs his vegetables with clean protein like regeneratively raised beef, bison, pasture-raised chicken, or small cold-water fish such as sardines or wild salmon.
  - Smart starches: In moderation, he adds nutrient-rich carbohydrates like Japanese sweet potatoes (a Blue Zones food), wild rice, or other whole grains for added fiber and satisfaction.
  - Balanced plate example: A sample dinner might be grass-fed steak, roasted shiitake mushrooms, Japanese sweet potato, leafy greens, and a fresh salad—all packed with flavor and nutrients.
  - Occasional dessert: If he craves something sweet, he waits until after his balanced meal. He may have a few squares of dark chocolate or some berries to keep his blood sugar stable.
  - Minimal alcohol: He typically avoids alcohol on most nights. On rare occasions, he may enjoy a glass of organic red wine, but it’s not a daily part of his routine.
  - Early eating window: He finishes dinner at least 3 hours before bedtime. This “kitchen closed” rule supports better sleep and digestion, aligning with research that shows late-night meals can spike blood sugar and disrupt rest.
  Dinner in Mark Hyman’s daily routine is about nourishment on multiple levels—energizing the body, calming the mind, and connecting with others. It’s one more way he builds health into the rhythm of his everyday life.
  
  I love to have my friends and loved ones over, connect with people, have great conversations, and make a Pegan dinner!
- 07:00 PM
  Evening Relaxation and Tech Hygiene
  
  Winding down at the end of the day is just as important as starting strong. For Dr. Mark Hyman, the hours after dinner are focused on creating a calm environment and supporting his sleep rhythm—starting with small, intentional habits that reduce stimulation.
  - Relaxation window: Around 7:00–8:00 PM, he transitions into relaxation mode, leaving behind the demands of the workday.
  - Blue-light blocking glasses: By about 8:00 PM, if screens are still in use, he puts on his orange-tinted blue-light blockers to help protect his eyes and support natural melatonin production.
  - Mindful screen habits: While he tries to avoid email or work tasks at night, if he does use a screen, the glasses help reduce the effects of artificial light on his sleep-wake cycle.
  - Tech settings and lighting: He often uses screen settings like Night Shift and prefers warm, dim lighting throughout his home to help signal that the day is winding down.
  - Less stimulation, better sleep: By managing screen use and light exposure in the evening, he helps his body ease into rest mode—something he sees as essential to overall health.
  This tech-conscious wind-down habit is a simple but steady way he supports sleep quality, mental calm, and long-term health—without making his evening feel restrictive.
- 08:30 PM
  Wind-Down Rituals
  
  As the night sets in, Dr. Mark Hyman treats the final hours of his day with care. Instead of staying active or stimulated, he creates a calm environment to ease his body into rest. These evening habits help him signal to both his mind and body that it’s time to slow down.
  - Epsom salt bath: One of his go-to wind-down routines is a hot bath with 2 cups of Epsom salts and a few drops of lavender essential oil. The magnesium helps relax muscles, the warmth soothes the body, and the scent supports a calm mental state.
  - Soaking routine: He usually soaks for 15–20 minutes, sometimes while listening to calming music or just sitting quietly. This helps with physical recovery and emotional relaxation.
  - Reading before bed: On many nights, he picks up a book—typically something uplifting or informative, but not too mentally activating. It helps shift his mind away from work and screen time.
  - Audiobooks and podcasts: When he wants something different, he may listen to a positive podcast or audiobook while reclining. This keeps things light and allows him to unwind without looking at a screen.
  - Weekly Zoom with friends: About once a week, he connects with a small group of close friends over Zoom to share personal reflections. These conversations help him stay grounded and emotionally supported.
  - Occasional screen time: While he avoids heavy TV habits, he may watch a movie or light show with his partner on some evenings. When he does, he wears blue-light glasses and keeps the content calming.
  These relaxing habits create space for stillness, emotional connection, and deep rest—making it easier to drift into sleep and feel restored by morning.
  
  I like to do some sort of wind-down activity at night before I go to bed.
- 10:00 PM
  Sleep Supplements
  
  Even with a strong wind-down routine, Dr. Mark Hyman uses a few natural supplements to support restful, uninterrupted sleep. His goal isn’t to knock himself out—it’s to gently guide the body into a calm state that supports deep recovery.
  - Magnesium Glycinate: He takes 300–400 mg of magnesium glycinate (usually three capsules) before bed. It helps relax muscles, calm the nervous system, and improve sleep quality. This pairs well with his Epsom salt baths, which also provide magnesium.
  - Cortisol Manager: On nights when stress levels feel high, he uses a supplement called Cortisol Manager, which contains ashwagandha and other herbs to help lower cortisol and ease mental tension.
  - Occasional melatonin: While he doesn’t use melatonin daily, he may take it during travel or after a disrupted schedule to reset his internal clock and improve sleep onset.
  - Glycine: This amino acid helps promote calm and may reduce core body temperature slightly, making it easier to fall asleep in a cool environment.
  - L-theanine: A calming compound found in tea, L-theanine supports relaxation without sedation. It’s sometimes included in his nighttime routine to quiet the mind.
  - 5-HTP: As a precursor to serotonin and melatonin, 5-HTP can support mood and sleep when needed, though it’s not a nightly staple for him.
  - No sleep medications: Hyman avoids pharmaceutical sleep aids. Instead, he focuses on natural support backed by a steady evening routine and a well-regulated body clock.
  These supplements serve as gentle additions to Mark Hyman’s daily schedule—not replacements for healthy habits, but tools that support better rest when needed. Combined with his dark, quiet sleep environment and consistent bedtime, they help him wake up clear-headed and fully recharged.
- 10:00 PM
  Sleep Routine
  
  To close the day with the same level of intention he starts it, Dr. Mark Hyman follows a consistent nighttime routine focused on preparing his body for deep, uninterrupted rest. This final part of his day is about quieting the mind, creating a peaceful environment, and letting go of anything that could interfere with sleep.
  - Consistent bedtime: He aims to be in bed by 10:00 PM every night and tries to fall asleep shortly after. Even if he stays out later, his body naturally wakes around 6:00 AM, showing how steady his sleep schedule has become.
  - Strong sleep hygiene: Hyman treats sleep as a core pillar of health, equal to diet and movement. He keeps a strict cutoff for screens, aiming to be off all devices by 9:00 PM to avoid blue light disruption.
  - Optimized bedroom environment: His room is kept dark, quiet, and cool—between 65–68°F. He uses blackout shades, an eye mask if needed, and earplugs or white noise to block out distractions.
  - Phone-free zone: He doesn’t keep a television in the bedroom and charges his phone away from the bed—or in another room altogether—to avoid stimulation and scrolling before sleep.
  - Supportive sleep setup: He uses a high-quality, organic mattress and pillows, minimizing toxin exposure and supporting full-body comfort throughout the night.
  - Mental clearing practice: If he has lingering thoughts, he does a quick “brain dump” journaling session to get worries or to-dos out of his head and onto paper.
  - Pre-sleep mindfulness: He often pairs journaling with gentle breathing or a short gratitude prayer to shift his mindset into calm before bed.
  - Falls asleep quickly: Thanks to this wind-down structure, he usually falls asleep within minutes and gets a consistent 7–8 hours of restful sleep each night.
  - Tracks sleep quality: Each morning, he checks sleep data—like deep sleep, REM, HRV, and resting heart rate—using his Oura Ring to gauge recovery and adjust his next day if needed.
  - Learns from patterns: If a late meal or a glass of wine impacts his sleep, he takes that information seriously and refines his habits accordingly.
  This evening routine supports more than just rest—it’s part of how the Mark Hyman daily routine helps him stay energized, mentally sharp, and physically well. His belief is simple: sleep is not a luxury, it’s a daily reset that helps everything else work better.
  
  Try to go to sleep before 10. That’s the best sleep you can have is before midnight, believe it or not.

References

Mark Hyman’s Health and Wellness Routine

Mark Hyman’s Exercise Routine

The Real Life Diet of Longevity Doctor Mark Hyman

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Gary Brecka’s Diet Routine

What He Eats to Stay Strong and Focused

Gary Brecka follows a diet routine that focuses on clean, simple foods to support energy, metabolism, and long-term health. His approach often includes low-carb eating, animal-based protein, and specific food timing strategies. He is known for promoting the 30/30/30 rule and occasionally uses plans like the keto or carnivore diet to help with fat loss and better blood sugar control. His meal plans are built around real foods and avoiding processed ingredients. This article will go over the Gary Brecka diet, including his food list, daily meal plan, and how his nutrition choices support his overall lifestyle.

Optimized For:

Diet
Nutrition
Performance
Strength

Last Updated: May 29, 2025

Early Morning Hydration
Morning Supplements
30/30/30 Diet
Mid Morning Coffee
Lunch
Afternoon Hydration and Snacks
Dinner
No Late-Night Eating or Drinking
Evening Supplements

- Early Morning Hydration
  
  Starting the day with proper hydration is something Gary Brecka takes seriously. Before food or supplements, he focuses on the quality of water he drinks to support his digestion and adrenal system from the moment he wakes up. This early routine plays a quiet but important role in setting the tone for his entire diet plan.
  - Hydrogen-rich water: First thing in the morning, he drinks water that’s rich in hydrogen, known for helping reduce inflammation and improving how the body absorbs nutrients.
  - Pinch of sea salt: He adds a small amount of unrefined sea salt—like Celtic sea salt—to help replenish trace minerals and electrolytes lost during sleep.
  - Avoids tap water completely: He’s firm on skipping tap water due to potential impurities, opting for cleaner options that align with his overall health-focused approach.
  - Supports digestion and energy: This early hydration helps get the digestive system moving and supports adrenal function, laying a strong foundation for his day.
  - Part of a consistent system: While simple, this habit fits into a larger structure that’s common in the Gary Brecka diet plan and helps maintain balance across his meals and supplements.
  This simple hydration step is more than a habit—it’s the foundation of what makes the Gary Brecka diet routine effective. It works hand-in-hand with the rest of his daily food and supplement routine to support better performance and health.
  
  Hydrogen water is, in my opinion, the most beneficial type of water you can drink.
- Morning Supplements
  
  Gary Brecka doesn’t leave his morning routine to chance. Right after hydration, he moves straight to his supplement stack. It’s not about taking a random mix — each one plays a specific role in helping his body function well from the start of the day. He’s consistent with his approach, relying on bloodwork to guide what his body actually needs.
  - DHEA supplement: Often taken right after waking, DHEA supports hormonal balance and acts as a base for producing key hormones in the body.
  - Omega-3 fish oil: Paired with DHEA, this helps reduce inflammation and supports heart health, especially when following structured eating plans.
  - Multivitamin with methylated B vitamins: He chooses multivitamins that use active forms of B vitamins to help with better absorption and to avoid any nutritional gaps.
  - Vitamin D3 with K2: A combination that supports bone strength and immune function—important for those whose diet may lack consistent sun exposure or vitamin-rich foods.
  - Zinc supplement: A daily dose helps support immunity and hormone regulation, both of which are key focuses in his overall routine.
  This supplement routine fits into the broader structure of the Gary Brecka diet, helping him stay consistent with his energy, recovery, and long-term health goals. If you want to learn more about his daily supplement list, consider checking out our extensive guide about Gary Brecka’s supplements.
- Gary Brecka 30/30/30 Diet
  
  The first meal of the day plays a key role in Gary Brecka’s routine—not just for energy, but for managing blood sugar, hunger, and hormone balance. His approach isn’t random; it’s structured around a simple rule that combines protein intake with gentle movement. This combination sets the foundation for his morning, keeping him focused without crashing later.
  - What the 30/30/30 diet means: This rule stands for eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity movement. It’s designed to stabilize blood sugar and kickstart fat burning early in the day.
  - Protein within 30 minutes of waking: Around 6:30 a.m., Brecka eats a breakfast with roughly 30 grams of protein. The 30/30/30 diet rule helps him avoid early blood sugar spikes and support muscle maintenance.
  - Low-intensity movement after eating: After his meal, he follows up with 30 minutes of easy movement—such as walking. This step supports blood sugar control, especially helpful for those interested in the Gary Brecka diabetes diet.
  - Focus on quality ingredients: He insists on using pasture-raised eggs, explaining that the hen’s diet affects the quality of the egg. These eggs provide a solid source of protein and healthy fats.
  - Avocado for healthy fats: He eats half an avocado with breakfast to add monounsaturated fats, which help keep him full and support heart health. The other half is usually saved for lunch.
  - Berries for fiber and antioxidants: A small handful of organic berries—especially blueberries—add fiber, antioxidants, and keep the meal low on the glycemic index.
  - Optional vegetable-packed omelet: On some days, he swaps out his usual plate for an omelet loaded with spinach, mushrooms, or other vegetables, adding volume and nutrients without excess carbs.
  - Superfood smoothie alternative: Another breakfast variation includes a smoothie made with almond milk, mixed berries, spinach, and plant-based protein powder, which aligns with his preference to avoid dairy.
  - Plant-based protein instead of whey: He chooses pea or hemp protein for smoothies to avoid inflammation and bloating that he associates with dairy-based products.
  - Personalized to his needs: His breakfast choices aren’t just about general nutrition—they’re based on his lab testing. This helps him meet specific nutrient needs that align with his current health markers.
  The 30/30/30 diet Gary Brecka follows is a practical and consistent start to his day. It blends quality food, movement, and timing—all of which support energy, blood sugar control, and satiety through the morning.
  
  Eggs, avocado, and blueberries is a typical go-to breakfast for me.
- Mid Morning Coffee
  
  Coffee isn’t the first thing Gary Brecka reaches for in the morning. Instead, he follows a more thoughtful approach, letting his body wake up naturally before introducing caffeine. His timing, choice of beans, and limit on intake all reflect how much he values both focus and sleep quality throughout the day.
  - Caffeine delay after waking: He waits 60 to 90 minutes before his first cup. This gives his natural cortisol rhythm time to peak without being affected by stimulants.
  - Coffee follows his morning routine: He doesn’t brew his coffee until after hydration, sunlight exposure, supplements, and a protein-rich breakfast—keeping his body’s energy systems in sync.
  - Focus on high-quality beans: He prefers coffee made from mold-free, clean beans to avoid unwanted toxins. This is in line with the overall quality seen across the Gary Brecka diet.
  - Often drinks it black: He typically skips sweeteners or creamers, opting for a simple black coffee to keep blood sugar steady.
  - Health benefits of coffee: He appreciates that coffee is rich in polyphenols and supports metabolism, especially when paired with a clean eating plan like his keto reset diet.
  - No caffeine after 2 PM: To protect sleep quality, he avoids coffee within 10 hours of bedtime. This generally limits him to one or two cups before early afternoon.
  - Stronger effect from timing: By delaying his first cup, he finds caffeine works more effectively, offering better focus without needing multiple servings.
  Delaying caffeine and choosing high-quality coffee allows him to stay alert without sacrificing sleep later on. It’s a mindful habit that fits with the structured choices seen throughout the Gary Brecka keto reset diet—where both timing and ingredients are essential.
  
  I know most of you guys crack your eyes open and want to go straight to the pot of coffee, but if you can find something else to do in your morning routine to take up that first 60 to 90 minutes, I promise you you’ll benefit more from the coffee.
- Lunch
  
  By the middle of the day, Gary Brecka’s lunch reflects the same disciplined approach seen in his breakfast and supplements. His focus stays on clean, simple meals built around protein, fiber, and healthy fats—without processed ingredients that can spike blood sugar or slow him down in the afternoon.
  - Centered around protein and vegetables: A typical lunch features grilled chicken, wild-caught fish, or grass-fed steak paired with vegetables like arugula, broccoli, or asparagus.
  - Salads built for satiety: He often eats large salads with leafy greens, cucumbers, tomatoes, and a homemade olive oil vinaigrette to keep things fresh, satisfying, and nutrient-rich.
  - Finishing the morning’s avocado: He usually eats the other half of the avocado he saved from breakfast, adding more healthy fats to improve nutrient absorption and help with satiety.
  - Low-starch vegetable focus: He keeps his vegetable variety small and intentional—frequently choosing Brussels sprouts, broccoli, asparagus, and arugula as staples in his lunch.
  - Healthy fats are a must: Beyond avocado, he uses plenty of olive oil and sometimes adds nuts to boost his intake of monounsaturated fats—key for staying full and avoiding energy dips.
  - Leafy greens every day: Arugula and spinach often serve as a base or side to his meals, providing added vitamins, minerals, and fiber without pushing up his carb intake.
  - Small portions of clean carbs: While his meals are typically low in carbs, he’ll occasionally add a bit of organic rice, quinoa, or sweet potato—but only in moderation, and never refined grains.
  - Low in sugar and processed foods: He completely avoids sugary dressings, processed oils, or white bread, keeping his lunch aligned with the principles of the Gary Brecka diet plan.
  - Focus on blood sugar stability: The balance of protein, fats, and fiber helps maintain steady energy and clear thinking, which is a key part of his overall diet routine.
  His lunch keeps things simple yet satisfying—high in protein, rich in healthy fats, and free of processed ingredients. This midday structure reflects the overall balance found in the Gary Brecka diet meal plan, making each meal work toward stable energy and clear focus.
  
  I eat very little vegetables. I eat asparagus, Brussels sprouts, heads of broccoli and arugula. Those are my go-to.
- Afternoon Hydration and Snacks
  
  As the day continues, Gary Brecka keeps his focus on staying energized without relying on sugar or stimulants. Instead of reaching for packaged snacks or sweet drinks, his afternoon routine is all about hydration, clean fuel, and supporting recovery if he’s been active.
  - Stays hydrated with clean water: He continues drinking plenty of water throughout the afternoon, which supports energy and mental clarity.
  - Adds minerals when needed: On days when he’s sweating more or physically active, he may add a pinch of mineral salt or a top-quality electrolyte mix to his water to help maintain proper balance.
  - Avoids sugary drinks: You won’t find soda or sweet tea in his routine. He steers clear of drinks that cause blood sugar spikes or energy crashes.
  - Keeps snacks nutrient-dense: If he does get hungry, Brecka chooses whole-food snacks like raw almonds, walnuts, sunflower seeds, or chia seeds—each providing healthy fats and minerals with very few carbs.
  - Second coffee or green tea—only early: He might have a second cup of coffee or green tea early in the afternoon if he needs a boost, but he sticks to his no-caffeine-after-2 PM rule to protect sleep quality.
  - Supplements for physical activity: On workout days, he may sip on essential amino acids (EAAs) to support recovery, or take another round of electrolytes to stay hydrated.
  - No snacking needed most days: Because his breakfast and lunch are high in protein and healthy fats, he often doesn’t feel the need to snack at all during the afternoon.
  By keeping his hydration consistent and his snacks nutrient-dense, he avoids the blood sugar crashes that often hit in the afternoon. This practical approach supports energy and performance and aligns naturally with his keto diet plan.
- Dinner
  
  Gary Brecka’s final meal of the day is intentionally simple, clean, and eaten early at 6:30pm. It’s designed to support overnight recovery, keep blood sugar steady, and stay in line with the same low-carb, high-nutrient principles he follows all day. The goal isn’t just to eat—it’s to finish the day with foods that help his body rest and repair.
  - Dinner is eaten early: He usually has his last meal in the early evening to allow enough time for digestion before bed, which supports better sleep quality.
  - Centered on protein and vegetables: He builds his plate around high-quality protein—like grass-fed steak or wild-caught fish—paired with cooked vegetables such as asparagus, Brussels sprouts, or broccoli.
  - Prefers red meat in the evening: If he hasn’t already had it during the day, dinner is often when he enjoys a grilled grass-fed ribeye or a lean ground beef patty.
  - Fish remains a regular option: On some nights, he goes with wild-caught salmon or another fatty fish, adding omega-3s to improve his diet.
  - Keeps vegetables consistent: His go-to picks are low-starch, nutrient-dense options like roasted Brussels sprouts, garlic-sautéed broccoli, and asparagus.
  - Strict about cooking oils: He avoids seed oils completely. For high heat, he sticks with coconut oil, ghee, butter, or tallow. For room-temperature use, he prefers extra-virgin olive oil or avocado oil.
  - Seasonings are simple and whole: Herbs, sea salt, garlic, and spices are used for flavor. He avoids bottled sauces or anything processed.
  - Healthy fats are always included: Fats from avocado, olive oil, and grass-fed cooking fats help support hormone production and keep him full overnight.
  - Carbs are minimal or skipped: If he’s had carbs earlier in the day, dinner is usually just protein and greens. Occasionally, he’ll include a small portion of sweet potato or mashed cauliflower.
  - Sample dinner examples: A bun-less grass-fed bison burger on arugula with olive oil, or herb-crusted salmon with roasted Brussels sprouts and a spoonful of mashed sweet potato.
  Brecka’s dinners bring his day full circle—clean protein, nutrient-dense vegetables, and carefully chosen fats. It’s a satisfying way to end the day that supports overnight recovery and reflects the whole-food focus found in the Gary Brecka carnivore diet when paired with a small range of plant foods.
- No Late-Night Eating or Drinking
  
  Gary Brecka puts just as much thought into when he stops eating as he does into what he eats. His evening routine supports restful sleep and hormonal recovery, and a big part of that is cutting off all calories well before bedtime. It’s not just a rule—it’s a regular part of how he prepares his body for deep, uninterrupted rest.
  - Dinner is the final meal: If bedtime is at 10 PM, dinner ends by 7 PM. He avoids all late-night snacks or desserts to give his body time to fully digest.
  - Improves sleep quality: By fasting for several hours before bed, Brecka allows his body to focus on rest and recovery instead of digestion.
  - No alcohol near bedtime: If he ever drinks alcohol, it’s with dinner and never close to bedtime—limiting its effect on deep sleep cycles.
  - Kitchen is “closed” after dinner: Once dinner is over, he doesn’t return to the kitchen. This helps avoid the temptation of unnecessary evening eating.
  - Light hydration only: Post-dinner drinks are limited to water or herbal tea, and even that is moderated so it doesn’t interfere with sleep.
  - Supports overnight hormone balance: Avoiding food late at night keeps insulin low and encourages natural growth hormone release—both priorities in his approach to health.
  This no-late-eating habit is a key part of the Gary Brecka diet plan. By ending his meals early and letting his body fully rest at night, he supports everything from blood sugar control to better energy the next day.
- Evening Supplements
  
  Gary Brecka’s focus on recovery doesn’t stop at dinner. As the day winds down, he uses a few targeted supplements to support deeper sleep, reduce muscle tension, and promote long-term cellular health. His evening routine is simple but intentional, helping him end the day with calm and purpose.
  - Magnesium for relaxation: He often takes magnesium glycinate or magnesium L-threonate in the evening to relax his nervous system, reduce tension, and support more restful sleep.
  - Dosage depends on need: He typically takes between 200–400 mg of magnesium before bed, adjusting based on activity level or how he feels that day.
  - Muscle support and cramp prevention: Magnesium also helps reduce nighttime cramps, which is especially helpful for staying consistent with his active lifestyle.
  - NMN for cellular energy: As part of his longevity-focused approach, he sometimes takes NMN (nicotinamide mononucleotide) with his evening meal to support NAD+ production and mitochondrial function.
  - Resveratrol for circulation: He adds resveratrol to help improve blood flow and vascular flexibility, often pairing it with dinner or other antioxidant supplements.
  Evening supplements are a quiet but meaningful part of the Gary Brecka diet routine. They support deeper rest and recovery while also feeding into his long-term focus on health, energy, and aging well.

References

Gary Brecka Diet

The Gary Brecka Diet

Is The Gary Brecka 30-30-30 Diet Healthy?

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Bryan Johnson’s Daily Routine

A Dive into Bryan Johnson's Anti-Aging Routine

Meet Bryan Johnson – the man who doesn't want to die. After selling Braintree for $800 million, he turned the proceeds inward, launching Project Blueprint, the world’s most ambitious self-experiment in longevity. Backed by 30+ scientists and 1,000+ studies, he tops the Rejuvenation Olympics with the world’s slowest aging speed (just six months of wear per calendar year) and has already peeled 5.1 years off his epigenetic clock, has a VO₂ max fit for an 18-year-old, and a max heart rate that tests like age 37. Dive into his daily routine to see how he does the impossible.

Optimized For:

Anti-Aging
Health Optimization
Lifespan
Longevity

Last Updated: June 25, 2025

Morning
Afternoon
Evening

Wakeup
Body Measurement
Hair Serum
Meditation
Hydration
Workout Routine
Breakfast
Morning Supplement Routine
Skincare And Hygiene Routine
Morning Cardio
Second Breakfast
Morning Work Routine
Dinner in The Morning
Supplements With Unique Dinner
Anti-Aging Therapies
Macro Breakdown
Afternoon Work Routine
Evening Wind Down Routine
Skincare Routine
Sleep

- 5:00 AM
  Wakeup
  
  For Bryan Johnson, waking up isn’t just a moment—it’s a reflection of everything he did the day before. His morning begins with systems in place to track recovery, reduce biological age, and maintain consistency. Every detail, from lighting to body temperature, serves a larger goal: staying optimized for the long term.
  - Wakes up naturally: He rises around 5:00 a.m. without an alarm, avoiding the stress abrupt wake-ups can place on the nervous system.
  - Health data review: Right after waking, he checks key metrics like resting heart rate, heart rate variability, and respiration rate. These indicators help guide decisions throughout his daily routine.
  - Morning light exposure: He immediately gets 3–4 minutes of 10,000 lux light into his eyes. This supports his circadian rhythm and energy levels, forming a key part of his morning routine.
  - Body temperature reading: Uses an inner ear thermometer to check for changes. His baseline body temperature has dropped by about 5°F over the years, which he attributes to improved metabolic function from his anti-aging routine.
  - Spotting early signs: A higher-than-normal temperature may signal something is off—like poor sleep quality or internal stress—prompting adjustments in his day.
  The wakeup phase in Bryan Johnson’s daily routine is quiet but intentional. It’s not about rushing into the day—it’s about checking in with the body, using data as a guide, and starting with balance. This approach supports everything that follows in his full health and longevity plan.
- 5:00 AM
  Body Measurement
  
  Data is a core part of how Bryan Johnson makes decisions about his health. Before he eats, exercises, or works, he first checks the stats that reflect what’s happening inside his body. This part of the routine isn’t about guessing—it’s about tracking long-term trends that support his age reversal goals.
  - Weight tracking: He steps on a smart scale every morning to measure his weight. This helps him keep track of any sudden fluctuations that could impact the his routine and diet.
  - Body fat and muscle analysis: The scale also gives him a daily snapshot of body fat percentage and muscle mass, which are key metrics for maintaining results from his workout routine and overall fitness habits.
  - Hydration levels: He reviews hydration data to make sure he’s starting the day in a well-balanced state. Staying hydrated plays an important role in his anti aging routine and daily performance.
  - Arterial stiffness check: One of the more advanced features of his scale is measuring arterial stiffness, a marker of cardiovascular health that he tracks closely as part of his biohacking routine.
  - Smart scale used: All of this is done using a Withings scale, which automatically logs and syncs his stats for consistent tracking throughout his daily routine.
  Monitoring these body stats is one of the many tools that keep his day informed and focused. It’s a quick step, but it helps guide everything else in his full routine—from workouts and supplements to sleep and recovery.
- 5:00 AM
  Hair Serum
  
  Hair care isn’t just about appearance for Bryan Johnson—it’s part of a larger plan to slow biological aging. His scalp and skin steps are built into the early part of the day, supporting circulation, hydration, and cellular repair before the work begins.
  - Hair serum application: Applies a specialized serum developed under the Blueprint system. This is one of the first actions in his hair routine and supports long-term scalp health.
  - Scalp massage: Uses a silicone scrubber for 1 to 2 minutes to massage the product into his scalp. This helps increase blood flow and supports healthier hair as part of the overall Bryan Johnson anti aging routine.
  - Red light therapy: Wears a red light hair cap for 6 minutes, targeting scalp tissue to support regeneration and hair density. This tool is a consistent part of his biohacking routine.
  - Teeth brushing: Brushes his teeth while wearing the hair cap. This step fits into his dental routine and reflects his habit of stacking tasks efficiently within the Bryan Johnson full routine.
  - Face washing: Washes his face to fully wake up and refresh his skin—an early part of his skin care routine that also supports hydration and cleanliness.
  This part of his morning shows how even personal care is purposeful. From scalp care to oral hygiene, each step contributes to the broader goals of his routine focused on longevity and high function.
- 5:00 AM
  Meditation
  
  Before diving into his workday, Bryan Johnson takes a few quiet minutes for mental reset. It’s not long or complicated, but it helps shift him into a calmer, more focused state. This short practice plays a quiet yet steady role in how he maintains clarity and discipline throughout the day.
  - Daily practice duration: Sets aside 5 minutes each morning for either a breathing exercise or meditation, depending on how he’s feeling that day.
  - Focus and calm: This simple step helps settle his mind and prepare his nervous system, giving him a more grounded starting point for the rest of his daily schedule.
  - Body awareness: Breathing slowly and with intention helps him tune into his physical state—an important step for staying connected to how his body feels before entering his workout routine.
  - Mental reset: This moment of stillness works like a reset button, supporting focus, reduced tension, and better decision-making across his daily routine.
  - Supportive habit: Though brief, it plays a role in his anti-aging routine by reducing stress—one of the biggest contributors to long-term health issues.
  This short meditation session may seem minor, but it’s a key part of staying mentally steady. As with many steps in his full routine, consistency matters more than intensity—and that’s what makes it effective.
- 5:25 AM
  Hydration
  
  The first thing Bryan Johnson consumes in the morning isn’t coffee or breakfast—it’s a carefully prepared drink designed to nourish his body at a cellular level. This early hydration step is planned with long-term health in mind and is built around ingredients tested for safety and purity.
  - Timing of intake: At 5:25 a.m., he drinks an 8 oz (236 mL) mix to support hydration and overall longevity.
  - Longevity mix: Includes 1 scoop of the Blueprint Longevity Mix, which is formulated with nutrients that support his anti aging routine.
  - Collagen protein: Adds 11g of Blueprint Collagen Protein to support skin health, joints, and recovery—an important part of his skin care and fitness habits.
  - Creatine: Consumes 2.5g of standalone Blueprint Creatine, which combines with the 2.5g already in the Longevity Mix for a total of 5g. Creatine supports muscle performance and energy, aligning with the goals of his workout routine.
  - Prebiotic fiber: Mixes in ½ teaspoon of galactooligosaccharides, a prebiotic that supports gut health and digestion.
  - Inulin: Adds 1 teaspoon of inulin, another prebiotic fiber known to support healthy gut bacteria and overall digestive health.
  - Supplement safety: All ingredients come from the Blueprint supplement line, which he trusts because they are third-party tested—an important standard in his daily routine and supplement protocol.
  This early hydration step reflects how serious he is about starting the day with intention. From skin to gut to muscle health, it supports multiple systems at once, making it a consistent piece of the Bryan Johnson full routine.
- 5:30 AM
  Workout Routine
  
  Physical training is a key pillar of Bryan Johnson’s daily schedule. His focus isn’t just on strength or endurance—it’s about maintaining total-body health through movement, balance, and recovery. Each session is structured to support not only performance but also long-term function and healthy aging.
  - Start time and duration: Begins his workout at 5:30 a.m. and trains for 60 to 90 minutes. This consistency is a core part of the Bryan Johnson workout routine and morning structure.
  - Training focus: Combines strength training, flexibility, balance work, and cardio to support different areas of physical health.
  - Exercise style: Includes high-intensity intervals, resistance exercises, and functional movement patterns. These elements help maintain mobility and metabolic health, all essential to his anti-aging routine.
  - Mental engagement: Rotates between music, audiobooks, podcasts, or educational videos during workouts to stay mentally active while training.
  - Weekend activity: Keeps moving on weekends with outdoor activities like hiking, biking, pickleball, climbing, or other recreational sports—making physical activity a natural part of his full fitness routine.
  Each session is designed to push the body while protecting it, striking a balance between effort and longevity. His training routine is a steady part of the day that supports everything from heart health to energy levels.
- 6:45 AM
  Breakfast
  
  Breakfast in Bryan Johnson’s daily routine isn’t chosen on impulse—it’s designed with clear intent. Every ingredient supports his physical recovery, cognitive function, and long-term health. This early meal is a blend of nutrients aimed at keeping his body strong, his brain sharp, and his aging process slowed.
  - Meal time: He eats breakfast at 6:45 a.m., shortly after his workout. The timing helps with post-training recovery and supports his morning routine.
  - Protein base: A serving of Blueprint Protein forms the core of the meal, delivering essential amino acids to support muscle maintenance and repair.
  - Blueberry Nut Mix: One scoop of the Blueprint Blueberry Nut Mix is blended in to add fiber, antioxidants, and a boost of natural flavor.
  - Collagen protein: 11g of Blueprint Collagen Protein is included to support skin health, joint function, and recovery—an important part of his skin care and anti-aging habits.
  - Olive oil addition: He mixes in 1 tablespoon of Blueprint Extra Virgin Olive Oil to support heart health and provide a source of healthy fats.
  - Cocoa powder: 6g of Blueprint Cocoa is added for its polyphenols and anti-inflammatory compounds, contributing to long-term health goals tied to the Bryan Johnson diet.
  This breakfast isn’t flashy or complicated, but it’s consistent—and built to do a lot with a small list of ingredients. It’s one more part of the Bryan Johnson routine where food serves a clear purpose in helping the body stay strong and age more slowly.
- 6:45 AM
  Morning Supplement Routine
  
  After breakfast, Bryan Johnson doesn’t waste time. He moves straight into his supplement stack—each one selected for a specific purpose. These aren’t random choices; they support brain function, cellular repair, digestion, and long-term energy. Taken consistently, they form a key part of his broader age-reversal strategy.
  - Blueprint Essential Capsules: Begins with 2 capsules that deliver essential vitamins and minerals, helping form the base of his supplement routine.
  - Blueprint Softgel: Adds 1 softgel for additional micronutrient support, especially fat-soluble compounds that complement his diet.
  - NAC + Ginger + Curcumin: Swallows 3 capsules that blend antioxidant and anti-inflammatory compounds to support cellular health and recovery.
  - Red Yeast Rice + Garlic: This single capsule combines ingredients known for supporting healthy cholesterol and cardiovascular function.
  - Omega-3s (EPA/DHA/DPA): A daily dose of 800mg fuels brain health and helps manage inflammation—important for staying sharp and physically active.
  - ProButyrate: Instead of standard probiotics, he takes 600mg of this short-chain fatty acid to nourish beneficial gut bacteria and support digestion.
  - Proferrin (heme iron): This 10.5mg dose supports healthy iron levels, which can affect energy, endurance, and oxygen transport throughout the day.
  - NR or NMN: Depending on the day, he alternates between 450mg of Nicotinamide Riboside or 500mg of NMN to support mitochondrial function and slow cellular aging.
  - Acarbose: At 200mg, this prescription helps reduce glucose spikes after meals, fitting into his longevity-focused approach to diet and metabolism.
  - Metformin: A 500mg dose of this common medication rounds out the stack, supporting blood sugar control and metabolic health.
  - Learning during supplements: While taking everything, he keeps his brain engaged with a podcast, audiobook, or educational video—blending knowledge into his routine just like nutrition.
  This part of Bryan Johnson’s daily schedule shows how intentional he is with both time and health. Every supplement is backed by a reason—and taken consistently, they work together to support energy, clarity, and long-term performance.
- 7:15 AM
  Skincare And Hygiene Routine
  
  Bryan Johnson treats skincare and hygiene with the same level of consistency as his supplements and workouts. These daily habits aren’t about appearance alone—they serve a functional purpose in slowing aging, protecting the skin, and promoting circulation.
  - Routine timing: The hygiene process begins at 7:15 a.m., right after his morning supplement stack.
  - Cleanses the face: A gentle cleanser removes oil and prepares his skin for the next products in his routine.
  - Applies a barrier serum: Strengthens the skin’s outer layer to protect it from environmental stress.
  - Vitamin C serum: He uses this to support collagen production and brighten his complexion—an important part of his anti-aging routine.
  - Moisturizes: Locks in hydration and helps maintain skin balance throughout the day.
  - Sun protection: Sunscreen is added if the UV index exceeds 3, helping to prevent long-term sun damage as part of his skincare habits.
  - Shower process: His body is cleaned with body wash, and he exfoliates two to three times a week using a Japanese washcloth for deeper skin care.
  - Washes hair: Uses Blueprint Peptide Shampoo and massages his scalp with a silicone brush for 60 seconds to boost circulation.
  - Follows with serum: After drying, he applies Blueprint Peptide Serum and repeats the massage—part of his broader hair care and anti-aging routine.
  This hygiene sequence fits naturally into the Bryan Johnson daily routine. It’s structured, simple, and aligned with the rest of his morning habits—proving that even basic self-care can support larger health goals.
- 7:45 AM
  Morning Cardio
  
  Before diving into focused work, Bryan Johnson takes a few intentional steps—literally. He uses this brief window between physical care and mental output to get his body moving and set the tone for a focused, tech-free start to the workday.
  - Walk timing: At 7:45 a.m., he steps outside for a short 10-minute walk. This light morning cardio adds movement without intensity and supports circulation after his strength session.
  - Fresh air and rhythm: Walking outdoors helps him stay grounded and aligned with his natural circadian rhythm, an important part of the Bryan Johnson morning routine.
  - Workday kickoff: After the walk, he begins work without distraction, placing his highest-value tasks early in the day—when his mind is sharpest.
  - Desk posture: Alternates between sitting and standing at his desk to support posture, mobility, and long-term joint health.
  - No distractions: Avoids checking messages or social media until at least one hour of deep work is complete, protecting his mental clarity and productivity.
  This short cardio break acts as a bridge between physical recovery and deep mental output. It’s not just a warm-up—it’s a conscious pause that helps keep the Bryan Johnson routine focused, healthy, and distraction-free.
- 9:00 AM
  Second Breakfast
  
  Mid-morning, Bryan Johnson energizes again—but this time with a meal built for gut health, steady energy, and anti-aging support. Unlike traditional breakfast foods, his second meal is rich in fiber, fermented ingredients, and targeted nutrients that align with his long-term health strategy.
  - Meal options: He usually rotates between two choices—Super Veggie or Blueprint Metabolic Protein—based on his daily needs and appetite.
  - Lentil base: Super Veggie starts with 45 grams of dry black lentils (about 150 grams cooked), offering fiber, plant-based protein, and slow-digesting carbs.
  - Vegetables: Adds 250 grams of broccoli (including the stalk), and 150 grams of cauliflower. Sometimes he swaps in broccoli sprouts for variety and added compounds beneficial to his anti aging routine.
  - Mushrooms: Includes 50 grams of shiitake or maitake mushrooms, which are known for supporting immune health and gut function.
  - Flavor boosters: One clove of garlic, 3 grams of fresh ginger root, juice from a whole lime, and a tablespoon each of cumin, apple cider vinegar, and hemp seeds enhance both taste and nutrition.
  - Finishing touches: After cooking, he drizzles the bowl with 1 tablespoon of extra virgin olive oil for healthy fats.
  - Fermented foods: Adds 1 to 4 tablespoons of fermented items like cabbage, kimchi, or beets, which support gut health and digestion—a key part of his routine and diet.
  This second breakfast isn’t just another meal—it’s part of how he builds resilience into the Bryan Johnson daily schedule. It supports gut health, inflammation control, and consistent energy, all while sticking to the bigger goals of his full longevity-focused plan.
- 9:30 AM
  Morning Work Routine
  
  Bryan Johnson doesn’t power through hours of work without pause. His morning schedule is built around rhythm—balancing focus with movement. This structure helps him maintain productivity while staying physically active, reducing fatigue and improving mental sharpness as the day unfolds.
  - Focused sessions: Works in concentrated blocks, giving full attention to high-priority tasks during the early hours of his Bryan Johnson morning routine.
  - Timed breaks: Every 30 minutes, he steps away from his desk for about 5 minutes, using this time to reset both mentally and physically.
  - Light movement: Breaks often include walking around the house, stretching, or doing a few bodyweight exercises to keep energy levels steady.
  - Mixes it up: Occasionally adds in light chores or a few minutes of dancing—an informal way to stay moving and lift his mood.
  - Supports mental clarity: These short activity bursts help him stay alert, reduce stiffness, and improve cognitive performance—key goals in his full routine.
  This part of the Bryan Johnson daily routine reflects how he works with his body, not against it. Instead of pushing through long hours at a desk, he builds movement into his workflow—supporting both productivity and long-term health.
- 11:00 AM
  Dinner in The Morning!
  
  While most people think of dinner as an evening meal, Bryan Johnson flips the script. His final meal comes early in the day—giving his body plenty of time to digest and reset. It’s loaded with nutrient-dense ingredients that support energy, cellular repair, and overall metabolic health.
  - Meal timing: Eats his last meal in the morning, allowing for a longer overnight fast.
  - Main dish: A 500-calorie stuffed sweet potato acts as the base, offering slow-digesting carbs and fiber to keep him full and fueled.
  - Sweet potato portion: Uses 300 grams of cooked sweet potato, which provides steady energy and supports gut health.
  - Plant-based protein: Adds 45 grams of cooked chickpeas to boost protein and fiber.
  - Fresh produce: Toppings include 12 grape tomatoes, half an avocado, 4 radishes, and ¼ cup of chopped cilantro for flavor and nutrients.
  - Spice and acidity: Mixes in 1 large jalapeno pepper, juice from 2 limes and 1 lemon, and 1 teaspoon of chile powder for bold flavor and added micronutrients.
  - Finishing touch: Adds 1 tablespoon of Blueprint Snake Oil—packed with healthy fats—to round out the meal and enhance absorption of fat-soluble nutrients.
  This final meal shows how Bryan Johnson’s daily routine blends simplicity with purpose. It’s more than just fuel—it’s timed and composed to support his full routine, from digestion to longevity.
- 11:00 AM
  Supplements With Unique Dinner
  
  This final supplement block isn’t just about adding pills—it’s about continuing a daily structure that supports heart health, hormonal balance, metabolism, and aging. Each item is planned with clear goals in mind and paired with his last meal to maximize impact.
  - He includes an omega-3 blend: A total of 800 mg of EPA, DHA, and DPA helps reduce inflammation and support cognitive and cardiovascular function.
  - Kyolic garlic is part of the stack: 1.2 g of aged garlic extract is taken to help manage cholesterol and promote heart health.
  - To support antioxidant levels: He consumes 1,800 mg of NAC, which also plays a role in liver detox and immune function.
  - One half of his Metformin dose: 500 mg is taken with this meal, contributing to blood sugar control as part of his broader anti-aging strategy.
  - Iron supplementation: 10.5 mg of Proferrin is included to support energy levels and red blood cell production.
  - For post-meal glucose regulation: He divides 400 mg of Acarbose across the day, using some of it with dinner to reduce blood sugar spikes.
  - Blood pressure is addressed too: 8 mg of Candesartan is taken to help maintain cardiovascular stability.
  - Jardiance plays a role in metabolism: A 10 mg dose supports insulin sensitivity and glucose balance.
  - Thyroid medications are consistent: He takes 112 mcg of Levothyroxine along with 60 mg of Armor Thyroid to manage hypothyroidism diagnosed at age 21.
  - Hair health gets additional support: 3.75 mg of oral Minoxidil helps complement his topical hair care steps.
  - To help manage cholesterol: He injects 140 mg/mL of Repatha every two weeks under medical supervision.
  - Tadalafil rounds out the stack: A 2.5 mg dose supports circulation and vascular function.
  This wide-ranging supplement lineup reflects the depth of the Bryan Johnson schedule. Each capsule, tablet, or injection fits into a much larger system—one built around performance, prevention, and long-term health.
- Anti-Aging Therapies
  
  Beyond diet, sleep, and supplements, Bryan Johnson adds a few therapies to target cellular health and slow the effects of aging. These sessions are quick, consistent, and designed to support his broader health goals without disrupting his daily flow.
  - Red light therapy is part of his morning: He uses red and near-infrared light for 6 minutes each day to support skin health, inflammation reduction, and recovery.
  - Hyperbaric oxygen therapy is in rotation: This therapy delivers oxygen at higher pressure, which may help boost tissue repair and improve energy levels.
  - Shockwave therapy is used across his body: He currently applies focused shockwaves from head to toe, supporting blood flow, muscle health, and full-body regeneration.
  - Therapies are short but consistent: These added treatments take minimal time but are designed to enhance the effects of the Bryan Johnson daily routine.
  This group of therapies fits into the structure of his biohacking routine. While small in duration, each one plays a part in helping his body stay strong, responsive, and well-supported over time.
- Macro Breakdown
  
  Instead of simply eating healthy, Bryan Johnson applies structure and purpose to every part of his diet. His macronutrient goals are selected not just for performance but to support longevity, metabolic stability, and overall health.
  - Daily energy target: He limits his intake to around 2,250 calories, staying 10% below the standard recommended level to support cellular health and aging.
  - Protein focus: A total of 130 grams per day helps with muscle repair and maintenance—especially useful alongside his workout and exercise routine.
  - Carb breakdown: He includes about 206 grams of carbohydrates, mostly from vegetables, legumes, and plant-based whole foods that fuel steady energy.
  - Healthy fat intake: With 101 grams of fat per day, he emphasizes sources like seeds, nuts, and olive oil to support brain and hormone function.
  - Diet approach: Though his plan is largely vegan, he still uses collagen peptides, making his protocol primarily plant-based with one exception.
  - Room for flexibility: He has shared that others can personalize this structure by adding meat or other animal proteins, based on their own dietary needs.
  This macronutrient framework plays a quiet but steady role in the Bryan Johnson routine and diet. It supports consistent energy, healthy weight, and long-term health—all while fitting neatly into his daily structure.
- 11:00 AM—07:30 PM
  Afternoon Work Routine
  
  Once his meals and supplements are done for the day, Bryan Johnson shifts into another round of focused work. His afternoons are packed, but he doesn’t let productivity come at the cost of his health. Through structure, movement, and discipline, he continues managing multiple responsibilities while staying aligned with his long-term goals.
  - Work rhythm continues: Stays consistent with the 30-minute work blocks, adding 5 minutes of light activity after each to keep energy high and his body flexible.
  - Movement variety: Walks around, stretches, or does bodyweight movements—these short breaks help maintain blood flow and mental clarity.
  - Hydration plan: Drinks mineralized fluids throughout the day, using either tea or electrolytes to support his overall health routine.
  - Stops fluids early: Cuts off all liquid intake by 4 p.m. to prevent nighttime bathroom trips that could disrupt his sleep routine.
  - Multiple responsibilities: Balances his time as the CEO of several companies—including Blueprint and Don’t Die—while also building content and maintaining his full routine.
  - More than one role: In addition to running businesses, he’s also a father and digital creator, making each afternoon a mix of structure and unpredictability.
  This part of the day reflects the complexity behind Bryan Johnson’s routine. It’s not just about health—it’s about managing time, energy, and focus while staying grounded in daily systems that keep everything moving forward.
- 07:30 PM
  Evening Wind Down Routine
  
  After a packed day of meetings, content, parenting, and health protocols, Bryan Johnson shifts gears. The evening is about slowing down—giving his brain and body a clear signal that the workday is over. It’s a quiet part of his day, but just as structured as the rest.
  - Starts with movement: He takes a 10-minute walk outdoors to help his body transition from work mode to rest.
  - Time with loved ones: Evenings often include moments with friends or family, which provide a sense of connection and calm.
  - Chooses a calming activity: He’ll read, meditate, or practice breathwork—simple habits that help bring his nervous system into a more relaxed state.
  - Screens are powered down: He turns off devices to avoid the stimulation of messaging, email, or social media.
  - Protects his focus: The goal is to avoid mental clutter before sleep, a consistent part of the Bryan Johnson night routine.
  - Sleep preparation begins early: By limiting input and slowing the pace, he makes space for a more restful transition into his sleep routine.
  This wind down period is more than just habit—it helps signal the end of effort and the start of recovery. It supports Bryan Johnson’s daily schedule by reinforcing the importance of sleep, stillness, and digital boundaries.
- 08:00 PM
  Skincare Routine
  
  As his day winds down, Bryan Johnson shifts his attention to skin recovery. Nighttime is when repair happens, so his skincare steps are meant to support healing, hydration, and long-term skin health without being overly complicated.
  - Face washing is the first step: Clears away sweat, oil, and debris from the day to prep the skin for active ingredients.
  - Applies a moisturizer blend: Combines hydration with two active ingredients—vitamin C and retinol—for added support during overnight skin renewal.
  - Vitamin C supports skin tone: Helps brighten the skin and defend against environmental stressors built up during the day.
  - Retinol promotes repair: This ingredient works overnight to encourage cell turnover and improve skin texture, an important part of his anti-aging routine.
  - Keeps it simple but consistent: The focus is on long-term skin health through repeated, proven steps his skincare routine.
  This nighttime protocol is short but purposeful. It reflects the same structure and care seen in the rest of his daily routine—focused on maintenance, consistency, and aging better with time.
- 08:30 PM
  Sleep
  
  To Bryan Johnson, sleep isn’t just rest—it’s a core part of his longevity protocol. Everything in his day is designed to prepare his body for better recovery at night. His sleep data has been studied, measured, and optimized with the same focus he brings to his diet, training, and supplements.
  - Targets a low heart rate: Tracks his resting heart rate closely, knowing it’s the most reliable indicator of his sleep quality.
  - Aims for fewer beats per minute: The lower his heart rate, the deeper and more restorative the sleep—so much of his routine is designed around supporting this one goal.
  - Sleeps early: He’s in bed by 8:30 p.m., giving his body a long, uninterrupted window for deep recovery.
  - Falls asleep fast: Usually drifts off in just 1 to 3 minutes, a sign that his sleep routine is aligned with his natural rhythm.
  - Gets quality rest: Averages more than 2 hours of REM and 2 hours of deep sleep each night, far above the norm.
  - Stays asleep through the night: Rarely wakes for more than 30 minutes total, minimizing interruptions and boosting overall recovery.
  This part of Bryan Johnson’s daily routine is quiet—but essential. Good sleep isn’t something he hopes for; it’s something he builds every day, reinforcing the foundation of everything else in his health protocol.