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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steven bartlett
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.
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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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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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mikaela shiffrin
eggs and oatmeal before racing, warm-ups early, the gym every single day, a 20–40 minute nap with an alarm, carbs always, no alcohol and a clinical psychologist.
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katie ledecky
up at 5 for a 6am swim, eggs every day, a power nap when she can, eight-plus hours of sleep in a dark, cool room.
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mark hyman
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.
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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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casey means
a coffee-free creatine and collagen drink, a 6:30 workout class, sun on her skin and eyes, meditation with her partner, a big smoothie and a treadmill desk.
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naval ravikant
no alarm clock, no calendar, hard problems in the first four hours and a workout every day (2025); philosophy before bed (2020) and a daily weights-and-mobility routine by his bed (2017).
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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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coco gauff
a pre-alarm at 5, eggs and toast, training from 8, sunscreen reapplied after every practice, the same tomato pasta before every match and a journal to wind down.
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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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peter attia
training every day: three 90-minute lifting days at 8–12 reps, three Zone 2 rides, one hard VO2 max day, a jump-heavy warm-up, and sauna before bed.
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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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tom brady
water first thing, a morning swim and a circuit, every muscle trained every day, an ounce of water per pound, a cool dark room at night and a weekly review.
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matthew walker
a to-bed alarm an hour before lights-out, lights down, phone away, warm hands and a cool room, the same times every day, and daylight soon after waking (2026).
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ben greenfield
vasper, small-muscle work and a hot sauna with yoga on non-lifting mornings, a 7 am family huddle with prayer, varied sport, and games at a potluck-style family dinner.
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tim ferriss
hRV checked on waking, two or three morning habits picked from a list of 10, his state fixed before journaling, serious rock-climbing training, and themed workdays.
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andy galpin
no alarm, no morning rituals, game meat at breakfast, a headphone-free dog walk, training after lunch and quarterly blood tests.
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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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alex honnold
greens in water and no coffee, 30 to 40 hours of climbing a week on a two-on, one-off cycle, bars instead of lunch, mostly vegetarian, and asleep from 10 to 6.
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mark zuckerberg
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.
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george heaton
up at 5 in LA to work UK hours, office by 6, then afternoons and nights back for hikes, the dog and the gym, with training in 6–12 week blocks, about an hour five times a week.
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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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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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jennifer aniston
face wash, meditation and a dog walk, then Pilates or Pvolve; collagen in her coffee and a daily probiotic.
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serena williams
water and a workout first, green juice, mostly plant-based, cardio most days, a super-hot shower before bed.
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