patrick
bet-david
affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.
from his conversation with Gary Brecka on The Ultimate Human and his own Valuetainment video reading his daily affirmations.
- training3+ days a week
- coffeenone since 25
- affirmations3× a day
- sleep4–6 hrs, 8 once a week
what patrick uses.
protocol as of apr 2025
what patrick eats.
patrick’s day.
- Three times a dayAffirmations on the shower wall
he wrote his first affirmations at 23, laminated them, and read them three times a day; the sheet hung on his shower wall and went on the road with him.
focus
- 3+ days a weekThree workouts a week, since 14
six days a week from 14 to 25 while he chased Mr. Olympia; now three is the floor and he often does four or five.
fitness - All day
- DinnerPhones away at dinner
at dinner, with family or his crew, everyone sets their phone aside.
focus - Late
- Most nightsFour to six hours, then eight once a week
many nights are four to six hours; once a week he gets eight, if the kids don’t wake him.
sleep
books.
what patrick recommends and calls a favourite, in their own words.
- power vs. forcedavid r. hawkinsfavourite
“I cant recommend this book enough. I read it back in 2000. Life changing to say the least.”
- unreasonable hospitalitywill guidararecommends
“A must read book!”
- hitmakertommy mottolarecommends
“a MUST read for every doer + entrepreneur.”
- how the mighty falljim collinsrecommends
“A must read book for every executive.”
- self-reliance and other essaysralph waldo emersonrecommends
“Timeless book to read. Highly recommend it.”
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more routines.
sahil bloom
up at 4:15 for a cold plunge and three hours of deep work, the same breakfast every day, a walk after lunch, sauna with a book at night and in bed by 8:15.
see the habits
andrew huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
see the habitsSources (2)
- The Ultimate Human with Gary Brecka — Patrick Bet-David, TUH #153 (YouTube, Apr 1, 2025; his habits at 45:37)
- Valuetainment — his daily affirmations, read from his first sheet (YouTube, Sep 12, 2024)
Last checked 19 Oct 2026.
Photo: Gage Skidmore, CC BY-SA 2.0, via Wikimedia Commons (cropped, resized, colour-adjusted). All image credits.
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