hailey bieber
up with her son between 7 and 8, sunshine before the phone, a vibration plate, then rotating strength and Pilates; magnesium and collagen twice a day.
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lebron james
bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.
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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.
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cristiano ronaldo
bed around 11:20, up 8:30, water then the cold plunge, two to three minutes of morning light before coffee, and as much recovery as training.
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joe rogan
a 3-minute cold plunge at 34°F before he trains, kettlebells, the sauna afterwards, a red-light bed and a hyperbaric chamber at home, and a diet that is mostly meat and fermented vegetables.
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simone biles
on a break from competition: yoga and Pilates with her husband, riding lessons, massages, IVs and Epsom baths, and therapy that never stopped.
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bryan johnson
up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.
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stephen curry
eight hours of sleep, sunlight and breakfast in the first hour, cold tub and infrared sauna, compression boots in bed.
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rhonda patrick
fasted, focused mornings, four hard one-hour-plus sessions a week built on heavy deadlifts and intervals, meals roughly 11 to 7, and evening sauna or hot tub with her husband.
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tony robbins
hot tub, then straight under in the cold plunge, two minutes of breath of fire and ten minutes of priming, hard training, and late-night thinking time on about five hours of sleep.
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wim hof
up with the sun, no alarm, a full breathing session, coffee, a lake or ice bath, dumbbells in the garden, and one meal a day around 4 or 5pm.
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jack dorsey
an hour of meditation when he gets up, three hours of learning every morning and one meal a day (2025); earlier, a five-mile walk to work and dinner as his only meal (as of 2019).
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whitney wolfe herd
up at 5:30 in her best routine for mantras, prayer and Transcendental Meditation, then sauna, red light and affirmations on a vibration plate.
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lewis hamilton
stretch out of bed, affirmations at the sink, a 6–8 mile run, then a non-negotiable ice bath; Pilates and yoga over heavy weights, and a plant-based tofu poke bowl for lunch.
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kayla barnes-lentz
up at 4:50 without an alarm, a sunrise walk, training and sauna, dinner at 3:30, bed by 8.
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gary brecka
salted water, sunlight, breathwork, then end on cold.
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emily oberg
a litre of water and the tongue scraper first, heated Pilates, sauna, in bed by 10–11.
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novak djokovic
a prayer of gratitude on waking, lukewarm water with lemon and salt, a berry-and-date smoothie, no coffee, tennis or the outdoors, then a sauna or ice bath to wind down.
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pia mance
up at 5–5:30, workout, matcha after food, a long list of supplements, magnesium and mouth tape for sleep.
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jocko willink
out of bed at 4:30 (as of 2022) and straight into a workout on water alone, fasted until lunch, jiu-jitsu after work, electrolytes and the sauna, and the same wake time every day.
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eliud kipchoge
up at quarter to six, three key sessions a week, strength and mobility twice a week, training by feel, tea and bread after long runs, ice baths and massage, and six and a half to eight hours of sleep.
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patrick mahomes
up 15 minutes early to shower, a recovery score every morning, eating lighter as game day nears, no sugar after 5, and a cold, pitch-black bedroom.
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jesse itzler
no alarm, fruit until noon, a two-hour morning workout, sauna and cold plunge, and a workday that ends at 4.
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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.
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chris hemsworth
sauna and ice baths with breathwork, more cardio than lifting, surfing, and screens off an hour before bed.
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mark wahlberg
bed at 7, up around 3: prayer, cold plunge, one workout. The old two-a-days are over.
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gwyneth paltrow
meditation with her husband, coffee, an hour of exercise, sauna and cold plunge, a mid-morning smoothie and bed by 9.
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