mark
zuckerberg

co-founder and ceo of meta

8 steps · last checked 18 oct 2026

up around 7 with the kids, about two hours of weights and mma every morning, no coffee, seven to eight hours of sleep, and the murph every memorial day.

from his podcast interviews with joe rogan, theo von and lex fridman, his own posts as reported by fortune and the telegraph, and his latest murph.

what mark uses see the routine

up~7–7:30 am
training~2 h a morning
coffeenone
sleep7–8 hours

the protocol · at a glance

what mark uses.

protocol as of apr 2025

5 items

supplements3

Creatine used by 17
Vitamin D used by 13
Protein“a lot of protein”

gear2

Eight Sleep Pod used by 8“really dialed in my sleep with eight sleep and oura” (2023)
Oura Ring used by 7tracks his sleep (2023)

copy the protocol

food · what he has described

what mark eats.

most daysall day
a lot of protein
“a lot of protein”, with creatine and vitamin d.
2·’25
one-off, for funonce
a mcdonald’s order
a playful one-off while bulking for mma on about 4,000 calories a day: 20 nuggets, a quarter pounder, large fries, an oreo mcflurry and an apple pie. not his usual diet.
7·’23 8·’23

no coffee (2025)2·’25

the routine · 8 steps

mark’s day.

morning4 steps week2 steps night1 step every year1 step

morning

~7–7:30 am
Up with the kids
he gets up around 7 or 7:30, when the kids wake.
sleep
Before work
About two hours of training
weights or mma, about two hours, before the workday.
fitness
Morning
No coffee
he doesn’t drink coffee; training is what wakes him up.
energy
Every morning
Weights, half of it rehab
he trains every morning, weights plus mma; since tearing his acl, about half of his weight work is rehab.
fitness recovery

week

3–4× a week
Jiu-jitsu and mma
three to four jiu-jitsu or mma sessions a week.
fitness
Wednesdays
Date night
wednesday is date night with his wife.
focus

night

Every night
Seven to eight hours
“really dialed in my sleep with eight sleep and oura,” he wrote, getting about seven to eight hours.
sleep

every year

Memorial day
The murph
a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile, in a 20 lb vest: his best is 39:58, and he still does it.
fitness

the reading list · 4 books

books.

what mark recommends, in their own words.

the end of powermoisés naím
recommends
“The trend towards giving people more power is one I believe in deeply.”
source · 2015
creativity, inc.ed catmull
recommends
“I love reading first-hand accounts about how people build great companies like Pixar and nurture innovation and creativity.”
source · 2015
the idea factoryjon gertner
recommends
source · 2015
the last days of nightgraham moore
recommends
“Graham is a great storyteller.”
source · 2019

books founders recommend →

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more routines.

steven bartlett

host of the diary of a ceo · investor

up at 9 or 9:30 with no alarm and no meetings before 11, three basic supplements, a near-keto baseline, a CO2 monitor beside him in every interview, and a workout pretty much every day.

see the habits

mark hyman

physician · author

electrolyte water, 20 minutes of light, breathwork, qigong and meditation, the gym with a trainer, then a protein “medicine shake” after a 14-hour overnight fast.