food.
what and when they eat and drink.
42 high performers · 97 steps
hailey biebermodel · founder of rhode
lebron jamesnba player · philadelphia 76ers; co-founder of ladder- practice daysno full meal until after practicehe gets to the facility around 8:30 for an 11:00 practice, hydrates with a green juice or some fruit, and eats his first full meal at home around…source
- all seasonno fried food or artificial sugarhe prioritizes sleep and nutrition and avoids artificial sugars and fried foods.source
andrew hubermanneuroscientist · huberman lab
steven bartletthost of the diary of a ceo · investor- podcast dayslow-glycaemic food before long recordingson a nine-hour podcast day “there is no chance i’m going to eat a food that has a high glycemic index.” before a big day he has a small focus shot.source
- late nightmake the easy grab the healthy onebowls of berries, watermelon and boiled eggs sit at the front of the fridge for when he’s hungry at 2 am.source
cristiano ronaldofootballer
joe roganhost of the joe rogan experience · ufc commentator and comedian
bryan johnsonfounder of blueprint- 5:25pre-workout drink and breakfastlongevity drink with creatine and prebiotic fibres, then a protein shake with nuts, berries and extra virgin olive oil.source
- 11:00big vegetable meallentils, broccoli, cauliflower, mushrooms, garlic, ginger, olive oil, fermented vegetables.source
- 12:00final meal of the daysource
stephen currynba player · golden state warriors
rhonda patrickbiomedical scientist · foundmyfitness- until ~11fasted, focused mornings“in the mornings… i like to be fasted. i like to be cognitively aware. it’s when i get most of my productive work done. and i feel smarter.” most…source
- middaytwo or three meals, mostly protein in betweensome days two meals; when there are three, the middle one is light, like half or three quarters of a turkey burger. starches she keeps simple…source
- ~3 h before bedstop eating 3 hours before bedshe points to a new study where stopping food 3 hours before bed let blood pressure dip lower during sleep.source
mikaela shiffrinalpine ski racer · most world cup wins in history; olympic slalom champion- race morningstwo or three eggs and a bowl of oatmeal“usually i’ll eat two or three eggs and a bowl of oatmeal,” topped with nuts, seeds, honey or yogurt, sometimes with an egg mixed in. she tried toast…source
- every daycarbs, always“i’ve tried less carbs. it does not work.” when her appetite comes back after racing, it’s often “a bowl of pasta.”source
- alwaysoff alcoholshe went about two years without a drink before her olympic gold, then had one espresso martini.source
wim hofbreathing and cold-exposure teacher · “the iceman”
jack dorseyco-founder of block and twitter
katie ledeckyswimmer · nine-time olympic gold medallist- before practiceoatmeal and a banana“something quick and not anything too heavy”: usually an oatmeal packet and a banana.source
- straight afterprotein shake while she cools downa protein shake right after practice to tide her over until breakfast. at races: “i would drink it as i was warming down.”source
- within an houra full meal with eggs“i try to get a full meal in within an hour of when i finish practice.” usually two eggs, scrambled or in a vegetable omelet, with toast and fruit.…source
mark hymanphysician · author- on waking16 oz of water with electrolytes“the first thing i do when i wake up is i go to the kitchen and i have at least 16 ounces of water with electrolytes to get rehydrated from the…source
- about 8–9 ama “medicine shake” after a 14-hour fastdinner around 6 pm, nothing until about 8 am, then a shake of goat whey, creatine, urolithin a, spermidine and prebiotic fibre, with his…source
- no shakeeggs, not sugaraway from home: an omelette with eggs, avocado, tomatoes and olive oil.source
lewis hamiltonformula 1 driver · seven-time world champion
casey meansphysician · co-founder of levels · author of good energy- 6:10coffee swap with creatine and collagena tea-based coffee alternative frothed with collagen, 5 g creatine, a little allulose and 6 oz of a2 milk.source
- 8:15a smoothie with everything in itgreens from the garden, berry powder, magnesium, maca, more creatine, turmeric, beetroot, protein powder, spirulina and chlorella, probiotics, greens…source
naval ravikantco-founder of angellist · investor and host of the naval podcast
arnold schwarzeneggerbodybuilder · actor · former governor of california- after the gymride to breakfast: oats or yogurt“usually an oatmeal or a yogurt with some berries and some granola.” some days it’s later, more like a brunch.source
- mealsabout 70% plant-basedhe eats far less meat to look after his heart, and rarely has protein shakes now: “i just think that i eat really well and i stay healthy this way.”source
- dinnervegetable soup and cucumber salada light dinner, with a drizzle of austrian pumpkin seed oil on the salad.source
- kayla barnes-lentzlongevity biohacker and podcast host
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast
coco gaufftennis player · two-time grand slam singles champion- about 7:30 ameggs and toast, or a smoothiewhen her appetite cooperates, eggs with toast before training. when she’s off eggs, a smoothie: “i go through weird phases where either i like them…source
- between sessionsfruit and hard-boiled eggsfruit is her go-to snack (often pineapple, grapes or melon; at tournaments her parents pack it), with hard-boiled eggs after the first session ends…source
- lunchprotein, starch and vegetables“typically, it’s chicken, rice, and vegetables; chicken, pasta, and vegetables; or fish, potatoes, and vegetables.”source
gary breckahuman biologist · host of the ultimate human- emily obergfounder and ceo of sporty & rich
novak djokovictennis player · 24 grand slam titles- thenlukewarm water, lemon and salt“i would take lukewarm water, lemon and salt, and i would take my hydration formula to replenish all the electrolyte and minerals and get myself…source
- breakfasta berry-and-date smoothiemixed berries and dates (“i love dates, i can have dates all day”), with hemp or other seeds, maca powder, a seaweed green blend and sometimes blue…source
- with itno coffee“i don’t take coffee. i would maybe drink a green tea once in a while.”source
- pia mancefounder of heaven mayhem · host of pia’s pod
tom bradyseven-time super bowl champion; fox nfl analyst and las vegas raiders part-owner- on wakinga lot of water, first thing“drinking a bunch of water is one of the first things i do when i wake up.”source
- all dayan ounce of water per pound“today, i still drink an ounce of water per pound of bodyweight each day.” a water bottle is always somewhere nearby.source
- mealswhole foods, low sugarminimally processed whole foods with plenty of fruit and vegetables, 0.5–1 g of protein per pound of bodyweight, healthy fats and about 30–35 g of…source
jocko willinkretired navy seal commander · author · co-founder of jocko fuel- before trainingwater only“i just drink water when i’m working out. i don’t eat or drink anything… before a workout.” a pre-workout only when he’s “supremely tired”: “i got to…source
- 11:00–12:00skip breakfast; simple lunchno breakfast. lunch is usually grilled chicken and vegetables, or a chocolate protein shake (hot in winter). roughly paleo, low-carb.source
- ~8:00 pmdinner: steak, chicken, saladkeeps it simple: steak, chicken, salad.source
rich rollultra-endurance athlete · podcaster
ben greenfieldbiohacker · author of boundless
eliud kipchogemarathon runner · two-time olympic champion- day before a big sessioncarbs for tomorrow“i try to carbo-load when i’m doing big workouts the next day,” keeping meals balanced, with guidance from the team nutritionist.source
- after a long runtea and bread, beans and rice, ugali“after a long run, we start our recovery by drinking tea and eating bread. for lunch, we have beans with rice and for dinner, ugali.”source
andy galpinhuman performance scientist · host of perform- 7:30family breakfast with game meattwo whole eggs, a cup of egg whites, a cup of berries, a slice of sourdough and 3–4 oz of elk, venison or bear, with a half-caf latte.source
- 6 pmfamily dinner, half the plate vegalways a protein, a starch, some fat for flavour, and half the plate non-starchy vegetables. no separate kids’ meals.source
brian cheskyco-founder and ceo · airbnb
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion- monday to saturdayeat lighter as game day gets closer“after the games, i’ll go have a big meal. and then after that, with bobby and my chef, we have a plan of kind of eating lighter and lighter all the…source
- after 5 pmno sugar late in the dayhe tries to cut sugar after 5 p.m., especially later in the week. snacking is the part that gets him in trouble, mostly in the off-season.source
- nightchips at night“i crave some type of unhealthy snack. a lot of time, that’s chips. i do doritos a lot. i go between cool ranch and the [spicy sweet] chili.”source
jesse itzlerco-founder of 29029 and marquis jet · author
alex honnoldprofessional rock climber · first to free solo el capitan- on wakinggreens in water, never coffee“i wake up and i have my green juice from athletic greens, which is a powder you mix with water.” coffee: “i think it tastes disgusting.”source
- breakfastmuesli and fruit, or eggs and avocado“usually either muesli and fruit or eggs, toast, and avocado.”source
- on the wallbars and gels instead of lunch“i typically don’t eat lunch and just snack during the day.” he buys bars, gels and goos in bulk.source
mark zuckerbergco-founder and ceo of meta- sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- before 4:45cold brew, year-roundhe makes a cold brew coffee every morning, from a cumulus machine.source
- 7:45 amthe same breakfast every morningsix whole eggs with raw honey, a cup of cottage cheese and two dates with grass-fed butter and sea salt, made for the family hour once his son is up.source
- about 5 pmred meat and veg for dinnerhe cooks: usually about 16 oz of red meat with plenty of veg, and no carbs late in the day unless there’s a reason.source
mark wahlbergactor · producer · co-founder of performance inspired and municipal- breakfasthigh-protein breakfastfive eggs, a pork chop, wild smoked salmon, greek yogurt, berries and a green juice.source
- through the dayprotein at every mealchicken, fruit, broccoli and nuts mid-morning; salmon sashimi and crab salad early afternoon; steak or white fish with a vegetable for dinner.source
gwyneth paltrowactor · founder of goop- 7:15 amcoffee, no breakfast yetcoffee first (with raw cream, in 2025); food waits until mid-morning.source
- about 10 amsmoothie as the first meala smoothie around 10 (9 on busy days), protein-heavy in 2025.source
- ~7:00 pmearly dinnershe says she finishes eating around 7 and avoids alcohol on weeknights.source
jennifer anistonactor · founder of lolavie- first thingapple cider vinegar in water“a tablespoon of apple cider vinegar mixed in… room temperature water.” (2023; in 2016 it was hot water with lemon.)source
- 1–2 pm, and dinnervegetables and a proteinlunch and dinner look alike: vegetables and a protein. afternoon snack: an apple with almond butter, or popcorn (2023).source
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures- 8:25breakfast, green juice, lots of waterbreakfast with her kids, a fresh green juice and a lot of water.source
- middaygreens and proteinlunch is usually greens and protein, like a bean burger or a gluten-free bean burrito.source
- all weekvegan about six days a weekeggs on the seventh day if she wants them; she doesn’t eat beef.source
venus williamstennis champion · entrepreneur- morningprotein smoothiea typical morning includes a smoothie with a scoop of strawberry plant protein from happy viking, the company she co-founded.source
- around noonfirst meal“fruits, smoothies or protein shakes.”source
- mealssimple plant-based meals“sweet potatoes and rice, to veggies and lentils.” she calls herself a “chegan”, a vegan who cheats.source