If you know anything about David Goggins, you probably know the headlines: former Navy SEAL, ultra-endurance monster, and evangelist for ruthless consistency.
Less flashy – but absolutely central to how he still performs – is the hours-long mobility work he does every day. Goggins has actually mentioned multiples times that dedicated stretching saved his life:
As my muscles started getting more and more stretched out, the healthier I got... I'm now in the best shape of my life from stretching out
As he mentioned on the Joe Rogan podcast, he ignored stretching for years, then hit a ceiling: chronic tightness, pain, and performance limitations.
All until a therapist told him he was the “tightest” patient he’d ever seen and urged long, consistent mobility work. Goggins started experimenting with sessions of 1–2 hours, noticed relief, and doubled down into a nightly ritual that he has sustained for years. In interviews and podcasts he’s described spending two to three hours every night working through hips, hamstrings, calves, glutes, and spine.
Goggins links a lifetime of stress and hard training to deep-seated tension there, describing how releasing those tissues changed how his back, hips, and even his mood felt.
The 6 Main Areas Goggins Targets (and Why)
According to various interviews, the routine consistently centers on these regions:
Area #1: Hip flexors Why: Prolonged sitting, running volume, and stress all shorten the front of the hip, tipping the pelvis forward and overloading the low back. Goggins explicitly calls out the psoas as a problem area he had to unglue with long holds.
Area #2: Glutes Why: When tight, they clamp the hip and irritate the sciatic pathway, showing up as buttock or posterior thigh “ache.” Releasing them restores hip rotation for running and lifting.
Area #3: Hamstrings. Why: Mileage & hinge work equals posterior-chain stiffness. Goggins spends meaningful time here nightly to keep stride mechanics smooth.
Area #4: Calves and the Achilles line. Why: High-volume running demands ankle dorsiflexion and elastic recoil; tight calves alter foot strike and shin angles.
Area #5: Adductors & inner hip capsule. Why: Runners often neglect frontal-plane mobility; freeing the groin improves knee tracking and hip freedom
Area #6: Thoracic spine & lats. Why: A mobile upper back reduces compensations in the lumbar spine; long lat tissues also influence pelvic tilt via fascial connections.
Stop procrastinating! Stop overthinking the process! The change in your life starts when you have the courage to put the action in!
There are no time-outs in the game of life, the clock is always running!
David Goggins’ Stretching Routine: Sequence and Flow
Goggins doesn’t publish a single canonical checklist, but across appearances the pattern is consistent: 2–3 hours at night, moving methodically from hips outward, holding positions for minutes, and mixing in occasional contract-relax.
1) Long-hold hip-flexor opener (10–20 minutes per side)
Drills: Couch stretch against a wall; half-kneeling lunge with posterior pelvic tilt; prone quad stretch with strap.
Cues: Squeeze the glute of the back leg; tuck the tail slightly; keep ribs down.
Why first: Relaxing the psoas unlocks pelvic neutral so downstream stretches “stick” better.
2) Psoas-specific decompression (5–10 minutes per side)
Drills: Supine leg-dangling off a box; supported lunge with torso upright; gentle breathing into lower abdomen.
Cues: Do not crank into low-back extension; think “lengthen from rib to thigh.”
Notes: Goggins calls this deep tissue work life-changing; be patient and avoid nerve-y sensations.
Note: Psoas is each of a pair of large muscles which run from the lumbar spine through the groin on either side and, with the iliacus, flex the hip.
3) Glute/piriformis release (8–15 minutes per side)
Drills: Figure-4 stretch (supine); seated shin-box; pigeon pose hold on a block.
Cues: Keep the low back long; aim the stretch into the posterior hip, not the knee.
Cues: Maintain a flat back; hinge from the hips; soften the knee a hair if you feel the sciatic nerve.
5) Adductor/groin opening (5–10 minutes per side)
Drills: Long lunge with front foot turned slightly out; frog pose with pillows under knees.
Cues: Keep pressure gentle; adductors can guard if you force it.
6) Calf/Achilles long holds (6–10 minutes per side)
Drills: Knee-straight wall calf stretch for gastroc; knee-bent soleus stretch off a step; slow ankle rocks.
Cues: Keep heel heavy; feel it low (Achilles) and high (gastroc belly) in separate holds.
7) T-spine & lat opener (6–10 minutes)
Drills: Child’s pose with hands on a bench; sidelying open-books; foam-roller thoracic extensions.
Cues: Breathe into ribs; don’t jam the lumbar spine.
Goggins combines these with breath control and time under tension. When travel or fatigue threaten the ritual, he still “gets the work in,” even cutting sleep to keep the streak alive.
He also reports that this nightly practice reduced pain, improved running mechanics, and increased resilience, allowing him to maintain intimidating training volumes.
A 25-Minute “Goggins-Inspired” Template That Anyone Can Follow
Let’s face it, Goggins isn’t your average human. And not everyone can follow his daily routine and that’s totally normal.
Plus, you probably won’t (and arguably shouldn’t) jump straight to two hours a night. So we created a 5-day rotating template that condenses his priorities into a 25-minute nightly ritual you can actually sustain.
Build to longer durations only if you need them and they clearly help.
Goggins-Inspired Stretching Template
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Final Words
You don’t need three hours a night to reap benefits, but Goggins’ results make a powerful case for consistent, hip-first, long-hold mobility as a daily practice.
If you keep the faith for a few weeks, you’ll likely feel exactly what he’s talking about: easier running, friendlier hips, and a brain that’s ready to sleep.
Vitamins and supplements are a fantastic way to fill nutritional gaps, support energy levels, and keep your body functioning at its best.
But here’s something many people overlook: timing matters.
The time of day you take your vitamins can affect how well they’re absorbed, how they make you feel, and even whether they interfere with sleep or digestion.
In fact, according to research, there are 13 vitamins recognized for playing a role in our daily nutrition. However, depending on their solubility (aka their ability to be dissolved), they’re divided into:
Fat-soluble vitamins
Water-soluble vitamins
So the time of the day we take vitamin supplements matters to some degree, especially if we also take into consideration what we eat and when.
In this guide, we’ll break the day into morning, afternoon, evening, and night and cover exactly which vitamins work best when!
Morning: To Power Up Your Day
The morning is when your body transitions from a fasting state into active mode.
Cortisol levels are naturally higher at this time (a hormone that helps wake you up) and taking certain vitamins early can complement this natural rhythm.
Research shows that some vitamins (like B12) help regulate circadian rhythms by supporting melatonin production later at night. This means taking them too late in the day can actually delay sleep onset.
B-Complex Vitamins
B vitamins are involved in converting food into cellular energy (ATP). Studies show that supplementation improves cognitive function and mood, especially in those with low intake.
To be specific, Vitamin B12 deficiency is linked with fatigue, poor concentration, and even mild depression. So supplementing early in the day helps fight these effects and aligns with natural energy peaks.
Food rich in vitamin B12 include:
Animal liver
Clams
Sardines
Beef
Tuna
Salmon
Which are all great but not always suitable for breakfast, which is why a B12 supplement can come in handy, especially one from a brand that tests every batch, like those you’ll find among metagenics vitamins for sale.
Vitamin C
Vitamin C is water-soluble and absorbed quickly. It’s also a cofactor for collagen production and immune defense, meaning early intake helps prepare your body for the stressors of the day.
Research published 2017 shows that consistent daily intake improves antioxidant status and reduces oxidative stress; particularly helpful in the morning when cortisol levels rise. Think of oranges, berries, tropical fruits and broccoli to boost your vitamin C intake.
Probiotics
Taking probiotics30 minutes before breakfast allows live bacteria to pass through the stomach before acid levels peak. In fact, probiotics taken before or with meals survive better than those taken after meals!
Multivitamins
Multivitamins contain a mix of water- and fat-soluble nutrients. Taking them with breakfast ensures you get a little fat to improve absorption of vitamins A, D, E, and K; and it helps you remember to take them daily!
Afternoon: For a Midday Nutrient Boost
The midday period is often when we experience a sudden “sleepiness”, especially after lunch.
This is partly due to circadian rhythms and a natural dip in core body temperature, which triggers drowsiness. Which is why taking the right vitamins here can stabilize energy levels and support brain function.
Vitamin D
Vitamin D is fat-soluble, so pairing it with lunch (often your largest meal) significantly improves absorption.
According to studies, when vitamin D is taken with the largest meal of the day it improves absorption and results in higher serum levels.
Food rich in vitamin D include:
Oily fish
Egg yolk
Liver
Mushrooms
Milk
But Vitamin D supplements can always give you some of the valuable intake you need on a daily basis!
Iron
Iron is absorbed best on an empty stomach, but many experience nausea if they take it first thing in the morning.
So a mid-afternoon dose (at least 2 hours after coffee and away from calcium) is a good compromise.
Magnesium (Split Dose)
Magnesium is involved in over 300 enzymatic reactions, including energy production and nerve transmission.
If taking high doses (e.g., for migraines or stress), splitting it into two doses (lunch and dinner) can improve absorption and reduce the chance of loose stools!
Evening: For Recovery and Relaxation
In the evening, our body begins to shift into “recovery mode”.
It repairs tissue and fills up our energy compartments, so certain vitamins can amplify those natural processes.
Omega-3 Fatty Acids
Taking omega-3s with dinner improves absorption because they are fat-soluble.
Actually, consistent intake of omega-3s is linked to reduced inflammation, better heart health, and even improved sleep quality thanks to their role in melatonin regulation.
Our body repairs bones while we sleep, so calcium supplements in the evening may support this natural process.
Some food rich in calcium include:
Cheese
Yogurt
Almonds
Beans and lentils
As well as figs.
Tip: Avoid pairing calcium with iron supplements, as they compete for absorption.
Night: To Optimize Your Sleep
Nighttime is when your body goes into full repair mode, releasing growth hormone, repairing tissues, and strengthening the immune system. Which is why certain nutrients taken just before bed can support these processes.
Zinc
Zinc supports immune function and is involved in protein synthesis and tissue repair.
Zinc also supports testosterone production in men and may help regulate hormonal balance in women, both processes that naturally peak overnight. This makes bedtime an ideal window for supplementation.
Collagen
Collagen is the most abundant protein in your body and a key component of skin, hair, nails, joints, and connective tissue.
Your body naturally ramps up fibroblast activity (the cells that produce collagen and elastin) during deep sleep, particularly in the first few hours of the night when growth hormone levels peak.
This is the body’s prime window for tissue repair, so taking collagen before bed may work well with these natural processes.
Most people think you’re either born smart or you’re not, but modern neuroscience proves otherwise.
Our brain can be remarkably adaptable thanks to a concept called neuroplasticity, aka the ability to form new neural connections throughout life.
That means intelligence isn’t a static trait, but a skill you can train and improve based on your daily habits and actions.
So let’s dive into 7 ways you can unlock certain parts of your brain and actually boost your intelligence.
Engage in Cognitive Training
Just as muscles strengthen with resistance training, your brain gets sharper when you challenge it. Cognitive training tools like dual n-back tasks, problem-solving puzzles, or chess stimulate working memory and reasoning.
Cognitive training refers to specific exercises designed to improve areas like:
memory
attention
processing speed
problem-solving.
Unlike passive activities, these exercises intentionally stretch your brain’s working capacity, forcing it to adapt and grow.
In fact, a landmark study in PNAS found that targeted working memory exercises significantly boosted fluid intelligence, which is the ability to solve novel problems independent of prior knowledge.
Tip: Dedicate 10 to 20 minutes per day to puzzles, logic apps, or strategy games.
Practice Mindfulness and Meditation
Most people think the goal of meditation is to make you relax, but that’s only partially true.
Meditation – when done right – changes your brain at a structural level. Regular mindfulness practice increases gray matter density in the hippocampus (memory and learning) and prefrontal cortex (decision-making and focus).
Even short daily sessions of 10 to 15 minutes can reduce stress hormones like cortisol, improve concentration, and enhance emotional intelligence.
It’s no wonder why countless successful people have added meditation to their daily routines, such as Bryan Johnson and David Goggins just to name a few.
Goggins has actually stated that:
“You have to spend a hell of a lot of time with yourself, learning about yourself… So every night, that’s what I do when I’m stretching and meditating.”
So maybe it’s time to add this to your own daily routine as well?
Try Brain-Boosting Supplements
While habits can be essential to boost intelligence and memory, science shows that certain natural supplements can support brain health and further enhance mental performance.
According to sources, even renowned people like Andrew Huberman include such supplements in their daily routine.
Such brain-boosting supplements can have a wide range of benefits, each focusing on something different such as:
Tip: Supplements are most effective when paired with a healthy lifestyle. They won’t replace sleep or exercise, but they can give your brain an extra edge.
Also, while brain-boosting supplements are suitable for all ages, they can be particularly useful for age-associated mental decline. After all, cognitive function declines over time but studies show that you can optimize brainspan when targeting its main causes.
Learn New Skills
Your brain thrives on novelty. Every time you learn something new, your brain creates fresh neural connections.
Languages & instruments: Learning a second language through a structured approach, such as using a learn spanish app, or playing an instrument challenges memory, motor skills, and creativity.
Problem-solving skills: Coding, chess, or even cooking new recipes force your brain to think differently and adapt.
Lifelong learning: People who continue learning throughout life maintain better cognitive health and lower their risk of dementia.
Neuroimaging studies show that people who engage in continuous learning build “cognitive reserve”, which is an extra brainpower that protects against age-related decline.
Keep a Brain-Healthy Diet
Food isn’t just fuel for your body, but your brain as well. Of course we’re not talking about any food, but a diet rich in the right nutrients.
First and foremost you can begin by avoiding excess sugar, processed foods, and trans fats, which can impair memory and concentration.
Then, you can consult a professional in order to create a brain-healthy diet which will consist of:
Try to always incorporate at least one brain-healthy food into every meal, like avocado toast for breakfast, salmon salad for lunch, or nuts for snacks.
Make Sure You Get Enough Quality Sleep
Sleep is often underestimated, but it’s one of the most powerful tools for improving intelligence and overall brain function.
What most people don’t know is that when you sleep, your brain isn’t “shutting down”; it’s actively processing, repairing, and preparing you for peak mental performance the next day.
And how will you achieve good mental performance without enough sleep?
Plus, researchers at the University of Rochester discovered that while you sleep, your brain activates the glymphatic system, which is a kind of “waste clearance system”.
This system flushes out harmful proteins like beta-amyloid, which is linked to Alzheimer’s disease when it builds up.
In simple terms: sleep is when your brain “takes out the trash.” Without it, toxins accumulate, leading to brain fog, slower thinking, and long-term cognitive risks.
Practice Dual N-Back Training
One of the most researched methods in cognitive psychology for boosting intelligence is working memory training, and the dual N-back task is at the center of it.
In a nutshell, dual N-back is a brain-training exercise where you must remember a sequence of visual and auditory stimuli that appeared “n” steps earlier. For example, you might see squares appearing on a grid while also hearing letters, and you must recall both patterns at the same time.
And unlike simple memorization, it trains the brain to hold and manipulate information; skills vital for learning, math, reasoning, and decision-making.
What to Keep In Mind
Improving your intelligence or “getting smarter” isn’t about quick fixes, since you need to build habits that train and strengthen your brain over time.
Yes, supplements like the ones we aforementioned can certainly give you a boost, but you shouldn’t limit yourself to them.
In short, if there’s one thing you should keep from this blog post, is to treat your bain like a muscle.
Feed it, train it, rest it, and challenge it… and it will reward you with sharper thinking, better memory, and lasting intelligence!
As we age, some people find their hair starts to thin and turn gray. While this is a natural part of aging, it can significantly impact confidence and self-esteem, causing many sufferers to seek out a solution.
Hair pieces have advanced considerably but are a temporary solution. A hair transplant is permanent but is an expensive option with a long healing time. So what other solutions are there?
Self-proclaimed “anti-aging fanatic” Bryan Johnson has had impressive results from his hair loss reversal practice that combines oils, treatments, and cutting-edge, innovative technology.
Read on to learn more.
Who Is Bryan Johnson?
Bryan Johnson is an entrepreneur and investor who created Braintree, an online payment system. He sold the company to PayPal in 2013 and launched Kernel, a non-invasive brain measurement system.
Johnson is passionate about slowing and reversing the aging process and developed the Blueprint Protocol. This daily routine is designed to slow aging through a rigorous exercise regime, strict diet, and medical treatments.
He has put considerable thought and research into developing this protocol. One aspect it focuses on is reversing his hair loss and graying. Looking at the before-and-after photographs of his hair, you can see it is darker and fuller.
What Is Bryan Johnson’s Hair Loss Type?
Bryan Johnson has androgenic alopecia which is a common form of hair loss. It affects up to 50% of men and women and follows different baldness patterns between genders. This is why it is commonly referred to as male or female pattern baldness.
Androgenic alopecia is a genetically predetermined disorder, meaning you can inherit it from your parents.
What Specific Treatments Has Bryan Johnson Used for Hair Loss?
As with essentially every other part of his life, Johnson has extensively researched his hair loss treatments. This includes undertaking several tests to define exactly the steps and routine most likely to work for him.
If you’re wondering when you should start working on your hair, it’s better to start sooner rather than later.
The best time to work on your hair is before you start losing it. A lot of people wait until they start seeing a lot of shedding. Don’t wait, start doing hair care immediately. If you’re in your early 20s (or) mid 20s, it’s a good time to start. Otherwise it’s harder to catch it when you’re down that path.
Here are the key elements of Bryan Johnson’s hair loss reversal routine.
Red light therapy
As any barber will tell you, increasing blood flow to the scalp can help you hold onto your tresses. You can achieve this through regular massages, but Johnson opts for cutting-edge technology to promote circulation in his scalp — lasers.
“I use red light therapy as I started losing my hair in my early 30s. I’ve had to work really hard to try to keep a head of hair, and this is a useful thing.”
Red light stimulates vasodilation, meaning it causes blood vessels to dilate so more blood can flow through them. However, more research is needed to establish its effectiveness.
Every morning, Johnson uses a red light therapy cap that has 312 laser diodes for six minutes. Studies on the treatment are not yet conclusive, but Johnson says they are “pretty good” and continues using it in his hair care routine even though it’s “not the most powerful treatment.”
Personalized topical treatment
Johnson took a genetic test to develop the “most powerful formulation” for a topical solution he uses on his scalp every morning. It contains ingredients reported to benefit hair retention and regrowth like caffeine, minoxidil, and rosemary oil.
Here are the ingredients in Johnson’ topical solution:
In his YouTube video, Johnson mentions that he intermittently uses microneedling on his scalp to increase the effectiveness of the topical formulation.
This process involves using a dermaroller or dermastamp covered in tiny needles over the scalp that leaves tiny holes in the skin, allowing the topical formulation to penetrate better. It also increases blood flow to the scalp.
Johsnon doesn’t incorporate microneedling into his routine so often anymore as he and his team were “a little worried” because he was “doing so many things” for his hair.
He noted,
I was doing PRP (platelet-rich plasma) injections and microneedling and we were a bit worried that I was causing too much trauma to my scalp.
Gray hair reversal
Aside from reversing his hair loss, Johnson also aims to halt and reverse the graying of his hair. He started going gray in his late 20s, particularly at the temples. He has tried a lot of different things to reverse the graying and admits he used to dye his hair in the past.
Johnson says he no longer dyes his hair, but one of the formulations he uses does contain color. However, he mentions they have biopsied his hair and saw “the color is being produced beneath the scalp.”
The two products Johnson uses for gray reversal are GR7, an anti-gray treatment used three to four times per week, and Mayraki, a colored herbal extract that boosts melanin production, applied once per week.
Nutrition
Nutrition plays a key role in hair health, so you need to ensure you eat a balanced, nutritious diet and add supplements if needed.
Johnson says, “You’ll want to make sure you’re getting adequate protein, Omega-3 fatty acids, Biotin (Vitamin B7), Vitamin C, Vitamin D, Vitamin E, Iron, and Zinc.”
Be gentle
This might seem obvious, but being rough with your hair is often extremely detrimental and can undo all your hard work. Johnson stresses the importance of “basic stuff like being careful with your hair, not combing too hard, not pulling really hard at the follicles.”
Be mindful about how you brush and wash your hair to avoid causing extra damage.
Are There Any Risks With Bryan Johnson’s Hair Loss Protocol?
As with many procedures and supplements, some users may experience side effects from different elements of Johnson’s hair loss protocol, such as:
Minoxidil: Some people experience itchy skin and headaches from topical minoxidil. Common side effects of oral minoxidil are headaches and hypertrichosis (excessive hair growth).
An ultramarathon or “ultra” is any footrace longer than a marathon’s 26.2 miles. It is an incredible feat of physical and mental endurance, and many seasoned long-distance runners aim to complete one.
As with any long-distance running event, an ultramarathon requires dedicated training and a strict nutrition plan to condition your body for the race. It may seem similar to training for a marathon on the surface, but there are some key differences you should know.
We chatted with Jimmy Daly, co-founder and CEO at Superpath, about his experience training for and running the Leadville 100 ultramarathon in Colorado. Jimmy is an experienced long-distance runner and has run the Leadville 100 three times, finishing twice.
In this article, we’ll look at building an ultramarathon training plan, mindset and mentality, nutrition, hydration, Jimmy’s gear recommendations, and post-race recovery.
Let’s take a look.
Ultramarathon Training Plan
You should define a training plan that fits your current fitness level and distance experience, and every runner’s training regime will look different. However, there are some key elements that every plan should include.
If it’s within your budget, consider hiring a coach to help you build your plan and guide you through training.
Build your base
Training for an ultramarathon takes a lot of consistent training over a long time. As one Reddit user says, “The best way to prepare for an ultra is to train well for several years.”
Some runners overtrain in the months leading up to an ultra to compensate for the lack of foundation training. While this may work, it significantly increases your chances of overtraining syndrome or developing chronic injuries.
Instead, you should focus on consistently building your base with long runs. For example, Jimmy ran many half and full marathons, 50-milers, and “short” ultramarathons before deciding to take on the Leadville 100.
Gradually increase your mileage
Ensure you give yourself enough time to increase your mileage slowly to avoid injuries and build your endurance. Ideally (and depending on your prior distance experience), you should have several months to do this.
The (Leadville 100) is in the third weekend of August. Training begins properly in January. Going into January already fit though. And for the first couple of months, it's really just building volume in a training plan.
Here’s how Jimmy and his coach broke down the mileage increase over the months.
Month
Total miles per week (mpw)
January
30
February
40
March
50
April
50 (trails)
May
50 (trails)
June
60
July
70
Jimmy notes that some runners may increase their volume beyond 70mpw in the last month of training, but for him as a dad, husband, and business owner, this was the maximum run volume he could fit into his schedule.
Train on the same terrain your race will be on
Running 100 miles on a flat road is very different from 100 miles in the mountains. It’s vital to train on the same terrain as your race to familiarize yourself with the ground and elevation gain/loss.
The Leadville 100 is a mountain ultramarathon with around 15,000 total feet of elevation gained and lost, so it made sense for Jimmy (who lives about an hour away) to train on the nearby mountain trails once the snow thawed.
At that point, the training does start to change because instead of just cruising road miles and building volume on the roads, now I can run in the mountains. The runs start to get quite a bit longer, even though the total mileage doesn't increase much because running on trails is so much slower.
Incorporate cross-training
While running forms the bulk of your ultra training, incorporating cross-training can significantly impact your overall conditioning. For example, doing some weight training helps to build and condition muscle in crucial areas.
(I tried) to get in the gym one time a week, even if it was just for 30 or 40 minutes to try to hit glutes, hamstrings, calves, and core. I actually found that to be incredibly useful, even though it was only 30 minutes a week.
“One of the things I did a ton last year was stretching. I find that stretching is incredibly relaxing [and] it makes my body feel so much better from one run to the next.”
Don’t taper too much
In the last few weeks before the race, you need to taper your runs down to ensure your body isn’t worn out from training come race day. However, tapering too much or for too long can have a negative impact on your mental strength.
“I did a three-week taper. I did a 15-mile [long] run, then a 10-mile run two weeks out. In between those, I’m decreasing from [a] six to 10-mile [daily] run to four to six miles a day. I typically take one full day off per week [during training] so [I went] from one day off a week to two days off per week.
I actually think it’s maybe a little too much. Physically, it’s probably right, [but] I found that mentally it was not very good. You go from running 70mpw to 40mpw [so] you have quite a bit more time on your hands. The time gets filled right back up with things that are not running. I think two weeks is probably plenty.”
Aim for around a 25% run volume decrease two weeks out, and cut a bit more the following week. You want to avoid damaging your muscles while ensuring you stay active.
Mindset and Mental Preparation
Your mental state can either make or break your ultramarathon dreams, so ensure you prepare mentally as well as physically. For Jimmy, this meant thinking about the commitment he made by signing up for the race.
“Either I was committed or I wasn’t. It was like, if I’m in the race, I’m committed. Before committing, that’s when I was like, could I do it? How hard would it be? Could I finish?”
Once I was committed and signed up, I never thought about that. I thought about training, I thought about my training plans and recovery and hydration and nutrition and all those things. I felt that was a really healthy place for my mind to be because those are all things that help you get to the finish line.
Race day focus
Your mindset will get you through training, but preparing for what the race has in store for you can help you significantly on race day. It’s vital to understand the big uphills and downhills, trees, water crossings, and other elements of the terrain so you can prepare for them mentally.
This can also give you something to look forward to as you race. Talking about mentally preparing to get wet and making sure your crew has dry shoes at your next stop, Jimmy said, “I could think about a dry pair of shoes for like two hours and that would keep me busy while I’m out there.”
Furthermore, you must remember the reason you signed up for the race. This is what will get you through the darkest points.
“The biggest thing that I feel like everybody talks about with these big races is to know why you’re doing it. Because at some point it’s going to be so horrible. It’s going to suck so much.
You’re going to be questioning why you’re doing this and thinking about how badly you want to stop doing it. If you don’t have a really compelling reason to be out there, then you will quit.
The first time, my reason was I want to see if I’m tough enough to do this. The second time I want[ed] my daughter to see me at the finish line, that was just incredibly motivating. The third time I had the weakest reason, and I think that was part of [why I didn’t finish].”
Nutrition and Hydration
You’ve probably heard horror stories from fellow long-distance runners about mid-race gastrointestinal distress. You might even have some of your own!
In Jimmy’s case, it was the main reason he didn’t finish his third attempt at the Leadville 100, as stomach issues caused him to miss the time cutoff at mile 76.
“The biggest challenge I’ve had with these races is getting the nutrition component of it right. I had a lot of gastrointestinal distress [in 2023]. It started pretty early, which I wasn’t really expecting. You expect it later in the race.
I had a very difficult time getting food in and by the time I rolled into the big aid station at mile 37 or 38, I was already so depleted because I was behind on calories, dehydrated, I just felt terrible.”
If you have struggled with gastrointestinal troubles during previous races, it may be worth consulting a nutritionist to ensure you get your diet nailed down before your ultra.
Let’s look at the nutrition and hydration breakdowns during training and on race day.
Day-to-day nutrition and hydration
During your training, you will need to increase your caloric intake inline with your increased activity. You should opt for a balanced diet of high-calorie, nutrient-dense, whole foods and ensure you get plenty of protein and carbohydrates at each meal.
Make sure you dial back on the calories during your taper though, otherwise you’ll gain weight that will make your ultra harder.
Becoming dehydrated can have devastating effects on your body during training and especially during the race. Ensure you stay hydrated by drinking plenty of water and topping up your electrolytes.
If I came home from a run feeling crappy, I could almost always point it back to ‘you drank too much coffee, it was hot outside, you didn't hydrate enough, you got home, you started doing something else, you forgot to hydrate’.
Nutrition during the run
Your main source of energy during endurance exercise is glucose and fat, followed by protein. The glucose is stored in your body as glycogen, and both your muscles and brain rely on this fuel to keep you going.
Ultra runners need to consume up to 90 grams of carbs per hour to replenish their glucose levels. However, ingesting that much on the move can cause all the gastrointestinal nightmares you want to avoid. This is why it’s vital to condition your gut during training.
Studies show carb loading before the event can improve endurance performance by 2-3%. You should aim for a balance of complex carbohydrates (pasta, oats, rice) and simple sugars (glucose, fructose) to fuel your run. This could take the form of oatmeal with fruit and honey.
Here are some top foods to consider for fueling your ultramarathon:
Potatoes: Easy to digest and a good source of potassium. Try baked slices, mashed potatoes, or potato chips if you can stomach them.
Pretzels: Easy to carry, low fat, and salty.
Pasta: This is a popular carb for runners for a reason! Try some chicken noodle soup for easy to digest carbs and some water and electrolytes.
Try out different fueling options during your training and figure out what works best for you.
Choosing the Right Ultramarathon Gear
Make sure your ultramarathon kit is complete well in advance of your race, and try everything out on your long runs so you can identify chafing areas or things that don’t work how you’d like.
Here’s a list of the gear Jimmy recommends.
Gear checklist
Jimmy’s gear checklist can be split into two sections: The gear he carries himself and the gear his crew supplies at aid stations.
Jimmy and his wife pack these items into labeled one gallon Ziploc bags so his crew can quickly find what they need when he comes into an aid station.
Rain gear
Extra shoes
Extra socks
Extra shirts
Salt tabs
Electrolytes
Food (including backups and backup backups)
Headlamps
Extra batteries
Gloves
Warm running pants
Puffy coat
Warm hat
They also pack warm and dry clothes, camping equipment, food, and plenty of caffeine for the crew so they can be comfortable at the aid stations.
Ultramarathon Race Day Tips
Here are some top tips from Jimmy and other runners to keep in mind on race day.
Know the course: This might not be possible for everyone, especially if you live far away from your ultra course. Knowing the course, where you gain or lose elevation, where you will be running at the hottest time of the day, and where your aid stations are helps you prepare and can keep you motivated when things get tough.
Nothing new on race day: A common tip for a reason. By race day, you should have everything figured out from your gear, aid stations, hydration, and nutrition. Trying new things could lead to blisters, chafing, or stomach distress that could prevent you from finishing.
Don’t panic: You’re bound to feel overwhelmed with nerves and excitement on the day. But don’t panic. Everyone around you is in the same boat.
Ride the waves: You’re going to have rough patches. And you’re going to have sections where you feel great. Think positively and push through the downs and you’ll likely reach the next up and feel great after a few miles.
Break the run into sections: Focusing on the race as a few miles at a time can help keep you motivated as you check off each mile.
Remember your “why”: We said it before, but we’ll say it again. Coming back to your “why” can help you push through on those downs.
Don’t sit down: When you’re battling fatigue and your muscles are screaming, it’s tempting to sit down at checkpoints. If you can avoid it, don’t do it. Sitting down means your muscles get stiff, you’ll lose heat, and probably feel the fatigue more than if you just carried on.
Switch up your snacks: You need to get the calories and simple sugars in, and sweet foods are a great way to do this. But you’re going to get tired of eating only sweet things, and that makes it harder to get food in. Switch it up with some savory carbs.
Post-Race Recovery
How long it takes for you to recover from your ultra will depend on how you approach recovery. You need to fuel your body and focus on hydrating as soon as you finish, and one of the biggest things to prioritize after the race is sleep.
The first time I had no kids and I recovered in like two weeks because I was able to sleep a lot. The second time I had a six month old who was teething and it was terrible. It took me two months to recover because I wasn't getting the type of sleep that I needed to recover more quickly.
You’re bound to feel elated when you finish your ultra, but don’t be surprised if you’re struck with the “post-race blues”. The change from training really hard for months and the physical exertion of running the ultra to taking time off to recover can leave you feeling low. It will pass as you recover.
Now, go take a well-deserved break! You earned it.
Running a marathon is no small feat. It requires dedication that begins months in advance with a comprehensive training regimen.
Establishing the right training routine that will get you ready for the 26.2-mile run can be difficult if you’ve never done it before.
We chatted to George Chasiotis, Founder of Minuttia and GrowthWaves, about his experience running the Malta Marathon and how he trained in the months leading up to the event.
In this article, we’ll discuss how to start training for a marathon, the ideal training regime, nutrition, and more.
Getting Started With Marathon Training
Before starting your training and diet plan, you must set yourself up for success. You can do this by being realistic in your goals and choosing the right marathon.
Set realistic goals
If you’re new to running, it’s unlikely you’ll be able to run a full marathon within a few months. Instead, you should focus on building your endurance by training for and running shorter distances like 5ks and 10ks. That’s not to say a marathon is impossible for you, but it will take longer to train for.
For people who have never run before, George notes, “They [should] take it slowly. […] Don’t just start with the marathon, just go out and run 200 meters.”
This approach lets you understand your current fitness level and avoids injuries from overworked muscles or dangerously high heart rates.
However, if you’ve already got some running experience behind you, you can implement a training program that will get you marathon-ready in a few months.
George had already run half-marathons and ran 10ks “almost daily” before deciding to take on the Malta Marathon.
Choose the right marathon
Before you decide which marathon you will do, research the terrain, weather, and climate. Running over difficult terrain or in extreme weather conditions drastically increases the challenge.
When George ran the Malta Marathon, it rained for the first time in the race’s history.
“It was very difficult because the weather conditions were not good that day. It wasn’t just small rain. It was raining and windy and cold the whole time. That made the whole experience more difficult.”
Of course, you can’t guarantee what the weather conditions will be like on the day of your marathon, but doing your research ahead of time helps minimize the chances of a nasty surprise.
Creating Your Training Plan
The ideal training plan varies greatly between runners, depending on factors like fitness and experience level.
Here are some key aspects of your training schedule to consider. But keep in mind that speaking with a trainer to build your personal training plan is advised.
Weekly training schedule
A typical marathon training schedule features different runs, like long runs, speed work, and ‘easy’ runs. However, your weekly schedule should be tailored to your specific needs for the best results.
George’s training schedule looked different from what you may expect, but it worked for him.
People will tell you that you have to put in 10Ks every day, and then one day per week you have to do your long runs, which is anywhere from half a marathon to 30Ks. I don't subscribe to that.
Increasing mileage safely
An overuse injury is a surefire way to stop your marathon training in its tracks, and ramping up your mileage too quickly increases the risk of injury. It’s vital you take your time, safely increasing your mileage to avoid a serious injury, even if you’ve run long distances in the past.
A common way to safely increase run mileage is to increase your weekly mileage by no more than 10 to 15 percent a week.
That means if you usually run a total of 20 miles per week, you should increase your total by two to three miles the next week.
Another strategy is to have a “down week” every fourth week by running a lower total mileage that week. This strategy could look like this:
Week 1: 20 miles total
Week 2: 23 miles total
Week 3: 26 miles total
Week 4: 23 miles total
Giving yourself an easier week provides time for your legs to recover and build muscle and endurance before you increase the distance again.
Incorporating cross-training
While running should form the base of your weekly training schedule, incorporating other forms of exercise provides more rounded training and strength that will benefit you during your marathon.
George is an avid swimmer as well as a runner, so he included a one-kilometer daily swim in his training schedule because, “I wanted to make sure that my cardio [was] not tested just on running.”
One aspect of his training that George felt was lacking in hindsight was weight training.
People think that it's a running event (so) ‘I should just train by running’. No, you should train your whole body. You should do heavy lifting and exercises for your knees like squats because you need to make sure your legs are strong enough to endure.
Rest and recovery days
Pushing yourself to the limit every day is extremely taxing on your body, and listening to your body is crucial for avoiding injuries. Incorporate ample time for rest and recovery into your weekly schedule to give your body time to heal.
Remember — rest and recovery time can mean the difference between sore muscles post-run and an excruciating overuse injury.
Although training for a marathon and increasing your mileage is supposed to be difficult, you shouldn’t push yourself to the breaking point every time you train. Including easy runs in your routine as well as complete rest days lets you keep moving without overexerting and stressing your body.
George opted for one to two rest days per week to give his body time to recover.
Nutrition and Hydration
The level of physical exertion required to train for and run a marathon means you will burn a huge amount of calories each day. It’s crucial to balance this with a high-calorie, nutrient-dense diet and plenty of water and electrolytes.
Let’s look at the dietary requirements for each of the key stages of marathon training, running, and recovery.
Pre-run nutrition
As you increase your activity levels, you must increase your calorie intake to match the amount you burn. Failing to fuel your body correctly will cause your weight to drop, and if you already have a low body fat percentage, your body will start using your muscles as fuel.
You will most likely need to eat three meals with multiple snacks in between every day to ensure you meet your calorie goals.
Although it may be easier to top up your calories with sugary snacks, you should focus on eating a balanced diet of nutrient-dense foods, such as:
Whole grains (quinoa, brown rice, barley, oatmeal)
Lean protein (eggs, greek yogurt, chicken breast, tofu)
Fruits and vegetables (kale, spinach, broccoli, sweet potatoes)
The average marathon time is around four to five hours, so you will likely need some kind of fuel during the run. There are many different options here, from bananas and oranges to protein bars and gels. Research and try different mid-run fuels during your training to avoid stomach upset on the day.
Unfortunately, some of the more high-tech nutrition replacements like gels tend to cause gastrointestinal distress if your body isn’t used to them. That’s why George avoided them during his race.
“I ate a banana before I began. I would eat one more in retrospect. I had two bars and one banana [during the race].”
Drink water as often as possible, even if you aren’t running in the sun. You can also include an isotonic sports drink to help replace lost electrolytes.
During the event, make sure to drink water like crazy. Regardless of whether you're thirsty or not, just drink water like crazy at every station.
Post-run recovery nutrition
Your post-marathon nutrition informs how fast you will recover from the race. It’s advised to eat within 30 minutes of finishing the marathon so you can kick-start your recovery.
Go for high-glycemic (fast-digesting) carbohydrate-rich foods in the first hours after your marathon. These help replace your muscle glycogen, the core fuel source burned while you run.
Good examples include:
Bananas
Raisins
Granola
Chicken breast
Olives
Avocado
You should also eat plenty of protein to repair broken-down muscles and drink one liter (around 34 fl. oz.) of liquid for every kilogram (2.2 lbs) lost during the marathon.
You also need to replace lost electrolytes like sodium and potassium. Drink unpasteurized coconut water or sports drinks and include sodium- and potassium-rich food and drink in your snacks, like crackers, bananas, salted nuts, tomato juice, orange juice, and milk.
Mental Preparation
Physically preparing for a marathon is one thing, but preparing mentally could mean the difference between pushing through to the finish or giving up when the going gets tough.
George says,
You run first with your mind and then with your body. Most people think that it's a physical test (but) it's as mental as it is physical. (If) you don't have your mentality and your mindset set up right, I don't think you will be able to finish a marathon regardless of your physical condition.
A study showed that runners who used lots of mental effort before a race ran slower than their mentally fresh counterparts. Try to reduce your mental fatigue in the days before your race to counter this.
It is also helpful to prepare ‘if… then…’ scenarios for the worries you have about the marathon so you can think about how to respond rather than reacting in the moment.
Furthermore, studies show that accepting the unpleasant feeling as something you must endure and bracing yourself for the upcoming discomfort can help you cope better and reduce the perception of effort.
Balancing training with life
Marathon preparation requires a strict training regime and diet plan, and it could mean cutting out a lot of things you enjoy. As George mentions, “Our minds and bodies don’t like change,” so you may find the adjustment difficult if you try to make too many changes at the same time.
Instead, try to maintain a balance between training and your life. This could mean taking more time to train for the marathon as you slowly make the required changes.
There has to be an alignment between your conscious efforts for a running event like a marathon and your lifestyle.
Choosing the Right Marathon Gear
Unlike most other sports, you can start running with very little. George said,
All you need is a pair of shoes, shorts or something, a t-shirt and you can hit the road and start running.
However, ensuring you have the right gear ahead of your marathon makes a significant difference. One of the key pieces George recommends, aside from a good pair of running shoes, is a smartwatch.
“I definitely suggest people wear a watch that takes their pulse. It doesn’t have to be an expensive one, just reliable enough, but your heart is pounding for many hours at a very high BPM. Anything can happen.”
All your training and preparation comes to a head on race day. Here are a few things to consider on the day.
Race day tips
Your training runs should have given you plenty of information to work with on race day regarding what to eat, drink, and wear.
Avoid trying anything new that could backfire and cause chafing, stomach issues, or injuries.
Here are some other tips to remember on the day:
Stay hydrated in the days leading up to your race.
Prepare mentally with mindfulness, positive self-talk, and affirmations to get you through the wall.
Eat a high-carb breakfast around 2-4 hours before the race starts and bring a snack to the starting line.
Apply sunscreen before you get dressed to ensure you don’t miss anything and it has time to absorb. This helps prevent it from sweating off as much, but make sure to reapply.
Wear something warm before the race if it’s cold in the morning. Opt for something you don’t mind throwing away or arrange to leave it with someone before the race starts.
Give yourself plenty of warm-up time and don’t forget to use the bathroom. Queues for the port-a-potties might be long.
Use anti-chafing products like Vaseline or BodyGlide on any areas where you noticed chafing during training.
Check headphones are permitted or bring bone-conduction headphones so you can still hear your surroundings.
Start slow and don’t get caught up in the excitement.
Break the race down into smaller chunks and focus on making it through each segment.
Make the last stretch into a game (assuming you are feeling strong) and see how many people you can pass. This helps distract you from fatigue and improves your pace.
Drink plenty of water and start snacking as soon as you canafter finishing. Eat a proper meal within 2-3 hours.
Walk and stretch after the race to encourage your muscles into recovery mode.
Race day checklist
Thinking ahead and packing spares or emergency supplies can help avoid disaster. Here’s a checklist of must-have items for race day:
Running clothes (shoes, shorts, shirt, socks)
Warm tracksuit (if needed)
Windbreaker
Hat
Sunglasses
Applied sunscreen and extra to reapply
Spare shoelaces
Emergency wet wipes
Extra nipple covers
Extra anti-chafe products
Hydration and nutrition (such as a sports drink and protein bars)
Pacing and strategy
When the marathon starts, there will be an almost overwhelming feeling of excitement in the air. Be careful not to get caught up in this excitement and start too fast, otherwise you risk burning yourself out too quickly.
“I [saw] many people who just started running like crazy. I would pass them later because they gave their all at the beginning.”
George knew his ideal pace and tried to stick with it. He broke the race down into one-kilometer chunks to focus on getting through one segment at a time.
“At the beginning, I was like everyone else, carried [away] a bit. But after the first few Ks, I started pacing myself more cautiously, and I would look at my watch.”
For me, the race was not 42K. For me, the race was just one K at a time. I knew that I wanted to do one K (in) six minutes, and I wanted, ideally, to keep it at that. So I would glance at my watch after every K to see my pace.
Post-Race Recovery
Finishing a marathon is the culmination of all the hard work and dedication you put into training. You will feel tired but elated once you cross the finish line. Look at the marathon you ran as a celebration of what your body and mind can do. Well done!
Now, you can take a well-deserved break! You should take two to four weeks off from running and exercising completely to give your body time to recover.
Ensure you take your time to ease back into regular exercise and remember you’ll probably feel stiff after the time off. Keep up the good habits you formed during training and check out any injuries that popped up during the run.
Dr. Peter Attia is often hailed as a pioneer of personalized medicine and nutrition.
In this article, we’ll take a closer look at Dr. Attia’s supplement list, dosage recommendations, and approach to longevity.
How we researched the supplement list:
To make sure we can provide you with the most accurate, evidence-based information, we took a multi-faceted research approach.
We started by exploring Dr. Peter Attia’s personal YouTube Channel, as well as episodes of The Drive, his podcast.
Additionally, we referred to his book Outlive: The Science & Art of Longevity to get a better grasp of how these supplements fit into a broader longevity strategy.
Last but not least, we took into consideration forums, social media discussions, and testimonials from people who have tried Dr. Attia’s supplement regimen. Their experiences provided practical insights into the benefits, challenges, and results that can be expected from following his recommendations.
Peter Attia Daytime Supplements
Here’s the supplement list that Dr. Attia includes in his everyday morning routine:
Each of these supplements, as well as its dosage, is carefully chosen to address a nutritional gap in Dr. Attia’s diet.
Notably, compared to neurobiologist Andrew Huberman’s routine, as well as the routines of other longevity experts and prominent figures in the field, Dr. Attia’s approach to supplementation is relatively simple and straightforward.
In the following sections, we’ll dive into the specifics of each supplement, as well as Dr. Attia’s recommendations.
EPA and DHA Fish Oil
One of the staples of Dr. Attia’s daytime supplement routine, fish oil is known for its rich content of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
According to extensive research, as well as the American Heart Association, Omega-3 fatty acids play an important role in heart and brain health. They have been shown to play an important role in reducing triglyceride levels, lowering blood pressure, and decreasing the risk of heart disease by improving the balance of cholesterol in the body.
What’s more, there is research supporting the association of fish oil with a lower risk of cognitive decline, while another study suggests it may play a role in reducing the symptoms of depression and anxiety.
Attia’s Dose: Approximately 2.5 grams of EPA and 1.5 grams of DHA
Vitamin D plays a critical role in bone health, immune function, and overall well-being. Unlike most vitamins, it can be synthesized by the body when the skin is exposed to sunlight. Due to factors like limited sun exposure, geographical location, and skin pigmentation, however, vitamin D deficiencies are common — which, in turn, makes supplementation important.
According to the NIH, vitamin D is important for calcium absorption and maintaining strong bones and teeth. Other studies have shown it is crucial for a properly functioning immune system, and they suggest that it may reduce the risk of infections, autoimmune diseases, and even certain types of cancer.
Last but certainly not least, studies also link vitamin D to mood regulation and cognitive function.
Attia’s Dose: 5,000 IU
Dr. Peter Attia’s preferred brand: Dr. Attia does not share his preferred vitamin D brand. Some of the top brands available, according to Health.com, are Theralogix, Mary Ruth, and HUM.
Magnesium
Magnesium is vital to numerous bodily functions, including energy production, muscle and nerve function, blood glucose control, and bone health. Despite its importance, however, magnesium deficiency is relatively common, which makes it one of the most commonly suggested health and longevity supplements.
According to the NIH, magnesium is important for cardiovascular health, as it helps regulate blood pressure, maintain heart rhythm, and prevent hypertension. Additionally, research suggests that magnesium plays a significant role in muscle function and relaxation, making it potentially beneficial for preventing cramps, spasms, and tension headaches.
What’s more, another study suggests a link between magnesium and quality of sleep.
Peter Attia suggestions: Having dedicated a whole podcast episode to magnesium, Dr. Attia highlights the complexities of magnesium supplementation. Depending on the results individuals are looking for, Dr. Attia suggests paying attention not only to the recommended daily dosage of elemental magnesium but also to the different forms it’s available in and their absorption rates.
Attia’s Dose: A combination of Slow-Mag, magnesium oxide, and magnesium L-threonate (which he takes before sleep), approximately amounting to a total of 1 g of elemental magnesium daily.
Methylfolate and methyl B-12, or methylcobalamin, are the biologically active forms of folate (vitamin B9) and vitamin B12.
Methylfolate is important for a wide array of bodily functions, particularly for the synthesis and repair of DNA, the formation of red and white blood cells, and the conversion of homocysteine to methionine, which is vital for cardiovascular health. Additionally, studies show that methylfolate can play a role in supporting mental health.
Methyl B-12 is also essential for various bodily functions, including nerve health, DNA synthesis, and red blood cell formation. What’s more, the link between vitamin B-12 and neurological health is well-documented.
Methylfolate and methyl B-12 are also vital for cardiovascular health, as they work in tandem to convert homocysteine to methionine, reducing homocysteine levels and lowering the risk of heart disease.
Attia’s Dose: 400 mcg of methylfolate and 1,000 mcg of methyl B-12
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for physiological processes like protein metabolism, neurotransmitter creation, and hemoglobin production.
Moreover, according to research, “…it can be concluded that vitamin B6 actively helps in relieving symptoms that accompany depression and anxiety, making it an important supplement to be added to our daily lives.”
Other studies also suggest that vitamin B6 is also vital for hormone regulation and can help alleviate symptoms of premenstrual syndrome (PMS) such as mood swings, irritability, and bloating.
Attia’s Dose: Having previously taken 50 mg of B6 daily, Dr. Attia has now lowered his intake to 50 mg three times a week.
Dr. Peter Attia’s preferred brand: Peter Attia has not expressed a preference for a particular brand. Some of the more well-known brands, however, are Thorne, Solgar, and Life Extension.
Aspirin
Aspirin, also known as acetylsalicylic acid, really needs no introduction. It is one of the most widely used medications in the world, well-known for its analgesic (pain-relieving), antipyretic (fever-reducing), and anti-inflammatory properties.
Beyond its common uses, however, aspirin is also believed to have cardiovascular benefits. Low-dose aspirin therapy is often prescribed to individuals at risk of heart attacks and strokes and is even recommended by the American Heart Association.
Dr. Peter Attia’s preferred brand: While Dr. Attia does not mention a brand, Bayer is one of the most highly recommended aspirin brands.
Probiotics
Probiotics are live microorganisms and beneficial bacteria that, when consumed in adequate amounts, can provide health benefits. They are known for supporting digestive health, boosting the immune system, and contributing to overall well-being.
According to studies, gut microbiota play a crucial role in metabolic processes, including the regulation of blood glucose and insulin sensitivity.
By restoring the balance of beneficial bacteria in the gut, Pendulum Glucose Control (the kind of probiotics Dr. Attia prefers) can help reduce blood sugar spikes after meals, lower HbA1c levels, and support long-term glycemic control in individuals with type 2 diabetes.
Greens powder supplements are made from a concentrated blend of nutrient-rich plant foods, including vegetables, fruits, herbs, algae, and grasses.
These powder supplements are particularly popular among individuals seeking to boost their overall health and boost their immune system and energy levels.
They are specially designed to provide a convenient and efficient way to increase the intake of vitamins, minerals, antioxidants, and other beneficial plant compounds that might be lacking in the average diet.
Attia’s Dose: 1 scoop
Dr. Peter Attia’s preferred brand:AG1 — a brand in which he is an investor and a consultant.
Peter Attia Sleep Supplements
Supplementation is an integral part of Dr. Attia’s evening routine, too. Its main goal is to lower anxiety levels before going to bed and facilitate healthy sleep patterns.
Here’s the supplement list that Dr. Attia includes in his everyday evening routine:
Ashwagandha
A relatively recent favorite among those who look for ways to optimize their health, ashwagandha has been used in Ayurveda, a traditional Indian alternative medicine system, for centuries.
Known for its wide range of health benefits, ashwagandha is particularly effective in helping the body manage stress, enhance energy, and promote overall well-being.
All in all, studies have shown that ashwagandha significantly reduces stress and anxiety levels, sleeplessness and fatigue, and serum cortisol levels.
Other research has also shown Ashwagandha to support better sleep quality, making it beneficial for individuals struggling with insomnia or restlessness.
Glycine is an amino acid that’s crucial for various physiological processes, including protein synthesis, neurotransmission, and the regulation of metabolic functions.
Although glycine is classified as non-essential, meaning the body can produce it, taking a supplement can offer a range of health benefits, particularly in areas related to sleep, cognitive function, and overall well-being.
Research has shown that, among its other benefits, glycine improves sleep quality in a subjective and objective manner and has no serious adverse effects. Other studies have also shown that glycine may play a role in supporting cognitive function and mental health.
Phosphatidylserine (PS) is a phospholipid that’s naturally found in small amounts in certain foods. It plays an important role in maintaining cellular function, communication, and integrity, which makes it vital for cognitive health and performance.
Its benefits — supporting memory and cognitive function, particularly in aging individuals — are well-documented. Other research has shown that phosphatidylserine supplementation can help improve memory, attention, and mental clarity, and even reduce the symptoms of cognitive delay related to Alzheimer’s disease and dementia.
Last but not least, according to Dr. Attia, phosphatidylserine also helps with combatting jet lag after long flights.
Attia’s Dose: 400 mg when needed.
Dr. Peter Attia’s preferred brand:Jarrow
What Tests Does Dr. Peter Attia Recommend Taking?
Integral to Dr. Attia’s personalized approach to longevity is, of course, health monitoring. This is why he strongly suggests going beyond simple standard and annual check-ups and digging a bit deeper.
Here’s a breakdown of his recommendations:
Full-body MRI: Unlike CT scans and PET scans, MRIs involve no ionizing radiation. They are highly effective at detecting abnormalities, too, including cancer. Dr. Attia suggests doing multiple MRIs to improve accuracy and avoid false positives.
Coronary Calcium Scan: In essence a CT scan of the heart, a coronary calcium scan measures calcium deposits. That way it can proactively indicate potential heart disease risk.
Biomarker tests: Dr. Attia’s approach includes a variety of specialized biomarker tests. With these, one can identify genetic predisposition to cardiovascular diseases and neurodegenerative diseases like Alzheimer’s, as well as measure the risk for heart disease, diabetes, fatty liver disease, and more.
The importance of family history
Last but not least, Dr. Peter Attia believes that a thorough understanding of one’s family health history is invaluable in predicting health risks and developing a personalized approach to longevity.
He believes that a detailed knowledge of the health history of close relatives can provide crucial insights into the genetic predispositions or potential risks for chronic diseases.
That way, individuals can take preventative measures to delay or even prevent the onset of age-related conditions, and ultimately enhance both lifespan and health span.
Andrew Huberman is a renowned neuroscientist and professor of neurobiology at Stanford School of Medicine.
Huberman has hosted the Huberman Lab podcast since 2021, and one of his often-discussed topics is supplements and how they help to improve:
Mental focus
Cognitive function
Sleep quality
Testosterone
General health
In this article, we’ve compiled the different supplements Huberman himself takes to improve his well-being in the above areas.
How we researched this supplement list: We used a combination of Andrew Huberman’s podcasts, scientific articles, studies, relevant blogs, and the personal experiences of those who have tried the products.
So, without further ado…
Andrew Huberman Mental Focus Supplements
Huberman reportedly takes three different supplements to boost mental clarity and improve focus. They are:
Alpha-GPC
L-tyrosine
Phenylethylamine (PEA)
Huberman takes these supplements at different times and does not combine them. However, he does combine them with some of the other supplements in this list.
Before we get into the details of each focus supplement, here’s a handy cheat sheet summary.
Alpha-GPC
Alpha-GPC is a focus-enhancing supplement Andrew Huberman uses for hard workouts and work sessions. It is a cholinergic compound that appears to help prevent cognitive decline and support cellular membranes, according to Examine.
Huberman occasionally takes Alpha-GPC when he wants to push himself in the gym or needs extra focus for his cognitive work. Generally, he takes his dose with an espresso or yerba mate (a traditional South American herbal drink).
Take it early in the day: Alpha-GPC isn’t a typical stimulant, but it does have a stimulating effect. It’s best to avoid taking it too late in the day to avoid impacting sleep.
L-tyrosine, sometimes called tyrosine, is a dopamine precursor and non-essential amino acid. Huberman uses it not more than once a week to improve focus and attention, such as when he needs to work late to meet a deadline (although this is something he actively avoids).
Studies suggest that L-tyrosine supplementation helps improve performance and memory in stressful situations and can help improve alertness.
Andrew Huberman suggestions:
Don’t take it if you’re sleep-deprived: Although L-tyrosine has been shown to improve memory, reasoning, and alertness in sleep-deprived people, Huberman advises against taking it for sleep-deprivation.
Don’t take it after 2-3 pm: Unless you plan to pull an all-nighter!
Be careful if you have bipolarity, depression, or any dopamine-sensitive condition: Huberman advises people with these conditions to exercise caution with these compounds as they can have adverse effects.
Huberman’s Dose: 500 mg-1,000 mg occasionally, not more than once per week
Huberman very occasionally (not more than once every one to two weeks) takes Phenylethylamine (PEA) to increase dopamine levels and enhance focus for work.
PEA creates a sharp increase in dopamine with a transient effect lasting 30 to 45 minutes. Compared to L-tyrosine, Huberman notes PEA has a much more regulated and balanced feeling.
If Huberman is going to do an intense bout of focused work, he will combine 500 mg PEA with 300 mg Alpha-GPC and 100-200 mg of caffeine.
Andrew Huberman suggestions:
Huberman’s suggestions for PEA are the same as for L-tyrosine. Be cautious if you have dopamine-sensitive conditions and don’t take after 2-3 pm. It’s a good idea to limit caffeine intake when using these supplements to avoid the jitters.
Huberman’s Dose: 500 mg as needed
Huberman’s Preferred Brand: Unspecified
Andrew Huberman Cognitive Function Supplements
Good cognitive function is vital for general well-being and maintaining productivity. Andrew Huberman uses the following supplements for cognitive function:
Omega-3 Fatty Acids
Glutamine
Creatine
Omega-3 Fatty Acids
To keep your brain functioning in tip-top shape, you need fatty acids like Omega-3 and Omega-6. While most of us get enough Omega-6 in our diets, many people don’t get enough Omega-3, especially those of us who, like Huberman, don’t eat much fish.
Glutamine is an amino acid that is naturally found in dietary sources.
Huberman has taken glutamine supplements since he was in college, to help prevent colds and flu, as it has been shown to provide fuel for the immune system and boost intestinal health by maintaining the intestinal barrier.
He continues to take it because studies have shown it to help with cognitive function.
There’s some evidence that Glutamine can offset sugar cravings and help tell the brain we are full and sated.
Andrew Huberman suggestions:
Huberman recommends Glutamine supplementation, especially for those who suffer from sleep apnea as it is shown to help negate hypoxic (lack of oxygen to the brain) cognitive dysfunction and decline.
Huberman doesn’t take creatine at a specific time or with a certain drink but tends to mix it with whatever he’s drinking at the time and takes it when he remembers, either in the morning or post-workout.
Andrew Huberman suggestions:
Avoid gastrointestinal distress by taking creatine with food, or starting with smaller doses.
Stay hydrated when using creatine.
Take creatine consistently for it to be effective, and don’t be put off if you don’t see results for a few weeks.
Opt for creatine monohydrate as it is the most extensively researched.
Andrew Huberman reportedly struggles with sleep and often used to work all night earlier in his career. He very rarely does this now and prioritizes getting proper sleep.
When Huberman struggles with sleep, he uses the following supplements:
Magnesium L-Threonate or Magnesium Bisglycinate
Theanine
Apigenin
Inositol
It’s important to note that Huberman recommends experimenting with sleep supplements to find the best individual or combination that works for you. He also suggests making behavioral, nutritional, and lifestyle changes before opting for supplements.
Magnesium L-Threonate
This supplement has been shown to shorten the length of time it takes to fall asleep and to improve the quality and length of sleep.
Magnesium L-Threonate engages the GABA pathway to help switch off parts of the brain that prevent sleep. It’s also shown to cross the blood-brain barrier and is more bioavailable than other forms of magnesium, so the body can efficiently absorb and use it.
Andrew Huberman suggestions:
Combine with Apigenin: If you find magnesium L-threonate doesn’t work for you, Huberman recommends pairing it with apigenin.
Substitute with Magnesium Bisglycinate. It works in the same way.
Huberman’s Dose: ~140 mg daily, one hour before bed
Theanine increases an inhibitory neurotransmitter called GABA that helps reduce forebrain activity. In doing so, it helps the brain and body transition to sleep.
Furthermore, it uses the same receptors as glutamate, and by reducing the amount of receptors available for glutamate it helps the brain relax as alertness is reduced.
Andrew Huberman suggestions:
Ideal for stress as well as sleep: Huberman notes that theanine is beneficial for reducing anxiety and stress as it helps the brain relax, so it’s ideal for those who experience high stress levels every day.
Vivid dreams, sleepwalking, and night terrors: Theanine has been shown to cause very vivid dreams, so it may not be advisable for those prone to sleepwalking or night terrors to take the supplement in high doses, or at all.
Sleep stack: Huberman recommends theanine as part of a sleep stack with magnesium L-threonate and apigenin.
Huberman’s Dose: 100 to 400 mg daily, one hour before bed
As with the other supplements Huberman uses for sleep, apigenin interacts with the GABA neurotransmitter. In this case, it increases enzyme activity related to GABA metabolism, helping to stop overthinking and anxiety and allowing the brain to fall asleep.
Andrew Huberman suggestions:
Apigenin is an estrogen inhibitor: “Women who want to keep their estrogen levels high […] should probably avoid taking apigenin altogether and men [should] take that into consideration too.”
Experiment: Responses to apigenin can vary, so be sure to experiment with doses and isolate variables to find the best combination for your needs.
Inositol is a sleep-enhancing supplement that Dr. Huberman occasionally uses alongside his regular sleep stack. Combining inositol, magnesium threonate, theanine, and apigenin helps people fall asleep faster and more easily and helps with staying asleep.
It’s beneficial for those who wake up in the night and struggle to fall asleep again.
Andrew Huberman suggestions:
Restrict usage to the late evening or later half of the day, particularly in high doses: Inositol is a mild sedative, which is why it works so well for sleep. It’s therefore best to take it closer to sleep to avoid the sedative effect impacting your productivity in the day.
Start with lower doses: As with any supplement, it’s best to start at a low dose and work up if needed. Huberman recommends starting with 1-2 g per day and monitoring for side effects. Large doses can cause gastric discomfort.
Huberman’s Dose: 900 mg of myo-inositol daily, one hour before bed
Although men have much higher levels of testosterone, it’s important for the proper functioning of the ovaries, bone strength, and libido in women.
Huberman uses the following supplements for balancing and boosting his testosterone levels:
Tongkat ali
Zinc
Boron
Tongkat Ali
Studies have shown that tongkat ali (also called Eurycoma longifolia and longjack) increases testosterone production. It’s understood to increase free testosterone levels by reducing sex hormone-binding globulin (SHBG), a protein that binds with testosterone, making it inactive.
It can be beneficial for both men and women.
Andrew Huberman suggestions:
Dose recommendation: Huberman recommends a dose ranging from 200 to 600 mg, starting with 200 mg and adjusting as needed.
Take it early in the day: Dr. Huberman usually takes his tongkat ali dose early as it has a mild stimulant effect.
Cycle: Though Huberman himself doesn’t cycle tongkat ali, Dr. Kyle Gillett mentions in one podcast episode that users may wish to cycle (11 months on, one month off, or three weeks on, one week off if combined with Fadogia agrestis) to prevent potential long-term effects on aromatase and as an estrogen receptor modifier.
Zinc is found in the testes of humans, fish, and other animals in very high concentrations. It is crucial for its role in the enzymatic function of the testes, such as the function of androgen-binding proteins.
Huberman notes that zinc combined with vitamin B6 can inhibit prolactin and increase dopamine, which indirectly contributes to higher testosterone levels.
Andrew Huberman suggestions:
Take with food: Zinc can make you nauseous, so it’s best taken with a meal.
Boron is an element that has been shown to increase free testosterone levels by reducing SHBG, much like Tongkat Ali.
In one of Huberman’s podcast episodes, Dr Kyle Gillett mentioned that boron is naturally found in soil in areas like Greece and Turkey, so eating dates or raisins grown in these areas is a good source of dietary boron.
Huberman’s Dose: 2 to 4 mg daily
Huberman’s Preferred Brand: Unspecified
Andrew Huberman General Health Supplements
Andrew Huberman takes a few different supplements daily to improve his general health. These include:
Vitamin D is crucial for immune function, hormone regulation, and general health. If you have a vitamin D deficiency, you may be more susceptible to colds, flu, and other health issues.
Vitamin D levels can be maintained through exposure to natural sunlight, so it’s one of many reasons why getting outside in the sun is good for us.
Huberman references a study that found supplementing with vitamin D offers users protection from acute respiratory tract infections.
Andrew Huberman suggestions:
Get tested first: The ideal dose of vitamin D varies greatly, so Huberman recommends getting your levels tested first to establish the optimum dose for you.
Vitamin K2 helps with calcium regulation and therefore contributes to stronger bones and teeth. It also plays an important role in cardiovascular health by directing calcium away from the arteries, assisting with healthy blood flow.
Andrew Huberman suggestions:
Combine with vitamin D3: Huberman takes vitamins D3 and K2 together to enhance the cardiovascular and calcium regulation benefits.
Get regular blood work: Regular blood tests are recommended to tailor the specific amounts of each vitamin you need.
Huberman’s Dose: Huberman doesn’t specifically state his dose.
Ashwagandha is a powerful adaptogen that is used for managing stress and anxiety.
It is known to reduce cortisol levels in several studies, showing a reduction of around 14.5% to 27.9% in healthy, stressed individuals. It may also improve anxiety symptoms like memory issues and heart palpitations.
Andrew Huberman suggestions:
Cycle: Huberman recommends cycling Ashwagandha, not taking it for more than two weeks at a time and following it with a break of a similar length. This is to avoid potential adverse effects on the functioning of the liver and thyroid.
Take it later in the day: Cortisol has a bad reputation, but it does play a few important roles, one of which is in the sleep-wake cycle. To avoid disrupting this cycle, take Ashwagandha in the afternoon or evening.
Huberman’s Dose: 250 to 300 mg, twice a day as needed
Huberman’s Preferred Brand: Unspecified
Rhodiola rosea
Rhodiola rosea is an adaptogen and has been used for centuries in the treatment of anxiety, depression, and fatigue. It has been shown to improve symptoms of burnout, a condition arising from chronic stress.
Rhodiola rosea acts as a modulator for cortisol that helps to balance cortisol levels rather than increasing or suppressing them. It’s not yet confirmed how it does this.
Andrew Huberman suggestions:
Look for high-quality: Prevent potential interactions by sourcing Rhodiola rosea that has no other additives or is combined only with other adaptogens.
Huberman’s Dose: Huberman recommends a dose of 100 to 200 mg, but his personal dose is unspecified.
Before you dive headfirst into the world of supplementation, you should be aware of some key best practices. They are:
Start small: Huberman often notes that the best way to start testing out a new supplement is with the smallest recommended dose. If it doesn’t work for you, try increasing it. If you have unpleasant side effects at a higher dose, reduce it.
Isolate the variables: Specific goals can be achieved with a range and/or combination of supplements. Huberman advises starting with one and testing it for a week, then cycling to the next and comparing results. For example, if you want to improve your sleep, start with a week of magnesium L-threonate, followed by a week of theanine, and then a week of apigenin. If you don’t see the results you want, try combining them.
Always speak to a doctor first: It’s crucial to speak to your doctor before starting any new supplement. They can ensure you are fully aware of the risks and help you avoid any nasty side effects.
Get regular blood work: Regular blood tests are key to ensuring your supplementation plan is working and that you are taking the right dose. It can also help you see if you have deficiencies or surplus amounts of vitamins, hormones, adaptogens, etc. in your blood.
Healthy, consistent daily routines are the dream of many and the reality of a few.
We all have routines, but what about healthy ones?
According to a Reviews.org study, 88.60% of respondents said they checked their phones within the first 10 minutes of waking up.
To build consistent daily routines that serve, not sabotage us, we need some strategies.
In this article, you’ll learn why you should create a daily routine and common mistakes people make when creating new routines.
We’ll also show how to make a daily routine that works for you with insights from someone who already does it.
Shall we begin?
What Are the Benefits of Creating a Routine?
People with routines have a structured approach to their days.
They have a consistent daily schedule that eliminates guesswork about what to do next. As a result, they spend less time making decisions and more time completing tasks.
Let’s have a look at the key benefits of creating a daily routine.
More productivity
According to a survey by Harvard Business Review, 92% of highly productive people adhere to structured morning routines.
These routines set the tone for the day. They minimize decision fatigue and help people stay productive throughout the workday.
We’ve spoken with George Chasiotis, Managing Director at Minuttia, about the power of building daily routines and how to do it.
He advises that people front-load tasks that require a lot of mental energy in the morning to make the most of their rested brains.
Plan the work and habits that are mentally draining in the first half of the day. Otherwise, you may skip something because as the day progresses, chances are you feel more tired and more overwhelmed with all the things you have to deal with. So, you might skip them or not do them so productively.
Improved time management
People who plan their days and allocate specific time slots for tasks throughout the day are more likely to manage their time better.
They have a clear daily plan that helps them prioritize work, avoid procrastination, and meet their deadlines.
Better work-life balance
When people plan their days by implementing specific routines, they have a better idea of how they spend their time.
As a result, they can set boundaries between work and personal time to reduce burnout and create a healthy balance.
Also, a balanced routine that includes time for self-care, exercise, and hobbies can improve mental health.
Consistent and predictable routines help people feel more in control of their time and might make them less anxious.
Higher chance of achieving goals
Consistent good habits and structured time blocks keep you focused and motivated. That’s why adding goals to your daily routines increases your likelihood of achieving them.
How to Make a Daily Routine That Works
We are all unique beings, and there’s no one-size-fits-all approach to building a daily routine.
However, here are some general tips for creating a routine that works for you and that you can stick with.
Get clear on the ‘why’ behind your routine
People try to build routines for many reasons.
It might be that they want to improve their health, earn more money, or be happier.
Regardless of what that reason might be for you, the first step in building a daily routine is to clarify your “why.”
Understanding your motivation helps you stay committed and design a routine that works and supports you.
Whether you aim to boost productivity, improve your health, or create more time for hobbies, knowing your “why” will guide your efforts.
According to George, this all starts with personal identity.
I think that to be able to form a daily routine, first, you need to take a few steps back and start with your personal identity. Which sort of answers the why behind everything you do on a daily basis. Start by forming a good understanding of who you are and what you want to do in this life. So you start with the main component, which is forming your personal identity.
Identify your priorities
A routine that works includes things you care about. Your priorities. Otherwise, you’ll give up before you get started.
For some people, identifying priorities is easy. They know exactly what matters most and can quickly list their top tasks.
For others who juggle between a full-time job, family, and a side hustle, prioritizing might take some time.
Here are some tips that will help you identify your priorities:
Start by making a comprehensive list of all the tasks and activities that are important in your daily life. Things like work, personal goals, family time, hobbies, or self-care time.
Next, with immediate responsibilities, long-term goals, and personal values in mind, rank each task and activity in order of importance.
For example, your ranking might look something like this:
Family time – spending quality time with loved ones.
Work projects – completing important tasks and meeting deadlines.
Health and fitness – regular exercise and maintaining a balanced diet.
Personal development – learning new skills or furthering education.
Hobbies and relaxation – engaging in activities that bring joy and relaxation.
Several tools out there can also help you identify and manage your priorities. For example:
Time-tracking apps like Clockify or RescueTime can help you track how you spend your time and spot tasks that take most of your day.
Priority tools like the Eisenhower Matrix can help you categorize your tasks based on urgency and importance.
Keeping a bullet journal or using a planner can be useful for reviewing and adjusting priorities.
Create a list of daily tasks
Start your day with high-priority tasks that reflect your values and goals. You’ll be better able to avoid unnecessary distractions and focus on what really matters to you.
For example, if your health is a top priority, allocate specific times in your routine for exercise and meal planning, and avoid daily activities that take away from this time, like excessive social media use.
George advises to keep your to-do list simple at this stage:
You should spend little effort on planning and monitoring your daily routine, and you don't have to reinvent the wheel. I mean, I try to keep things simple. It's still a Google sheet for me, right? But I've also seen people using Notion or templates, and I think that all these things can work as long as it doesn't complicate things.
You can use our free template to create your own daily routine easier and faster.
Allocate time blocks for each task
According to Cal Newport, author of Deep Work, “A 40-hour time-blocked work week produces the same amount of output as a 60+ hour work week pursued without structure.”
Time blocking is a time management technique people use to divide their day into blocks of time for specific tasks. Instead of working on tasks sporadically or multitasking, you choose to focus on one task at a time.
By blocking tasks or activities in your calendar, you have a visual reminder of what needs to be done. This can improve your chances of actually performing an activity and turning it into a long-term habit.
Here’s what time blocking can look like on a daily basis:
8:00 AM – 9:00 AM: Check and respond to emails.
9:00 AM – 11:00 AM: Deep work on important projects.
11:00 AM – 12:00 PM: Team meetings or collaboration.
12:00 PM – 1:00 PM: Lunch break.
1:00 PM – 3:00 PM: Continue deep work or tackle secondary projects.
3:00 PM – 4:00 PM: Administrative tasks and planning for the next day.
4:00 PM – 5:00 PM: Exercise or personal health activities.
5:00 PM – 6:00 PM: Family time or personal hobbies.
6:00 PM – 7:00 PM: Dinner and relaxation.
7:00 PM – 8:00 PM: Reading or self-improvement activities.
8:00 PM – 9:00 PM: Wind down and prepare for bed.
Don’t forget about breaks
Daily routines can greatly improve your quality of life but, like all things, they should be balanced.
That means your routine should include breaks throughout the day to rest and recharge. Short breaks can involve quick stretching, walking, meditation, or anything else that restores your energy levels.
Mistakes to Avoid When Building a Routine
We’ve looked at some tips that will help you build a routine that you stick to.
Now, let’s see what you should avoid on this journey.
Not being specific enough
Every routine is a series of habits and actions you take to achieve certain goals. But not enough people make routines specific enough to serve them.
General statements like ‘exercise more’ lack clarity and direction. How can you even measure progress or stay committed to such vague plans?
To create an effective daily routine, you need to be specific.
Instead of saying, ‘Exercise more in the morning,’ get to the specifics of your habit, ‘Go for a 30-minute run every morning’. How does this sound for an actionable plan?
Not preparing in advance
In Atomic Habits, James Clear talks about the importance of focusing on building good systems to support your routines.
One key element of a good system is preparation. How you plan your routine says a lot about whether you will stick to it or not.
We’ve got some tips for how to efficiently prepare your routine in advance:
Plan, plan, and plan: Specifically outline your routine. Let’s say you want to exercise in the morning. What time do you need to wake up? What will you wear? Where will you exercise? Having awareness and a clear plan gives you a head start with your new routine because you know what to expect.
Make your environment your friend: If you want to eat healthier or lose weight, don’t stack your kitchen with snacks and sweets. Instead, make healthy food easily accessible and hide the rest. Design your environment so it’s easy to follow healthy routines and hard to access bad old habits.
Anticipate what might get in your way: What might disrupt your routine? If you want to make a routine of healthy home cooking, might after-work tiredness keep you from doing it? In this case, you can prepare meals in advance or have quick, healthy recipes at hand.
Falling prey to short-term gratification
It’s easy to let short-term pleasure detail your long-term goals. In fact, human brains are wired for survival and short-term gratification.
So, when building new routines, you need to fight your own nature. This sounds hard, and it can be, but it helps to stay focused on the bigger picture and remind yourself WHY you started the routine.
George believes this comes down to internal drive.
Not everything you do on a daily basis should be gratifying. Especially when it comes to routines. For example, going to the gym or starting a diet may not give you short-term gratification, but it will surely pay off in the long run if you do it consistently. A new habit may be exciting initially, but the excitement may go away if you plan to do it consistently for the rest of your life. So, dopamine hits are not the answer to consistent routines; your internal drive is. Keeping in mind that long-term gratification is the win can be life-changing.
Making it too hard
One mistake many people make when starting a new routine is to set overly ambitious goals that are not sustainable.
If you aim too high from the start, you risk feeling overwhelmed and discouraged. Which, more often than not, causes people to abandon routines altogether.
What you want to do instead is to reduce friction between you and your new routine.
The third law of creating routines from Atomic Habits is to make the new habit easy.
Here’s how you can do that:
Start small: Begin with the smallest possible version of your goal. For example, if your goal is to start going to the gym five times a week, aim to go just once a week. This is a smaller step that is achievable and less intimidating. George agrees on this one: “I would say that you have to start small and not try to do everything at once. Otherwise, you risk overwhelm. So, if you start going to the gym for 2 hours from the beginning, you’ll overwhelm your body and mind, and you’ll not be able to keep this workflow as a routine. Instead, train for 30 minutes or an hour initially, then gradually increase your time in the gym. Starting small is incredibly valuable in building healthy habits and consistent routines.”
Make the process simple: Let’s keep the gym example. If you plan to work out at the gym in the morning, prepare your workout clothes and equipment as part of your evening routine the day before. The key here is to remove any unnecessary steps that might increase friction and make it harder to stick to your routine.
Automate where possible: Technology can help you automate parts of your routine. For example, you can use your phone to set daily reminders for your workout time. You can also download fitness apps like MyFitnessPal for workout plans and progress tracking. Some people use calendar apps to schedule their workouts to ensure they allocate time for them.
If you follow the tips and tricks you learned today, you are on the road to success.
Start small, build a system that supports your routine, plan your daily habits diligently, and remember to enjoy the process!
MEDICAL DISCLAIMER
The content provided on this website by RoutineBase OÜ is for informational purposes only and should not be considered medical advice. We are not healthcare professionals, and the information presented is not intended to diagnose, treat, or cure any medical conditions. Consult with a qualified healthcare provider before making any changes to your health or wellness routine.
AFFILIATE DISCLAIMER
Some of the links on this website are affiliate links, meaning RoutineBase OÜ may earn a commission if you click through and make a purchase at no additional cost to you. The inclusion of any affiliate link does not imply endorsement, approval or control by RoutineBase OÜ of the site. Use of any such linked site is at your own risk and we strongly advise you make your own investigations with respect to the suitability of those sites.
A daily routine is an excellent way to keep track of your habits and day-to-day life. It can lead to better productivity, time management, and lifestyle balance, and help you get closer to achieving your goals.
However, building a daily routine from scratch can be difficult if it’s not something you’re familiar with. That’s where a daily routine template comes in handy.
With the daily routine template we’ve created, you can quickly get started tracking your habits and gain actionable insight into what works well for you and what doesn’t.
This daily routine template was created by George Chasiotis, managing director at Minuttia and founder of GrowthWaves. George has five main goals in his life — to be happier, healthier, wealthier, wiser, and to have fun while helping others.
The thing is, it’s difficult to quantify what “happier” or “healthier” is. It’s subjective and difficult to track on a small, daily scale. So, George broke it down.
Swimming makes George feel happier, so he made ‘swimming more’ one of his goals as a vehicle to become happier.
Scrolling through social media, though, has the opposite effect, so setting a goal of ‘limiting social media time’ also makes him happier.
Better sleep, doing yoga, and running all contribute to George feeling healthier, and with this daily routine template, you can track all of these things.
Now, let’s take a look at why you should track your habits and daily routines.
What Are the Benefits of a Daily Routine?
Sticking to a daily routine has a huge number of benefits, ranging from stronger relationships and health benefits to improved productivity.
Improved mental health
A consistent daily agenda can help improve mood stability by giving you a greater sense of control over your daily life as well as an increased feeling of accomplishment and achievement as you cross things off your to-do list.
Furthermore, knowing what tasks lie ahead each day can help alleviate anxiety and stress, and the enhanced schedule structure makes it easier to concentrate, prioritize tasks, and remain focused.
Increased productivity and self-discipline
A set routine lets you better allocate your time and reduces procrastination. Plus, it helps you stay on track to meet your goals, both short- and long-term.
Additionally, routine fosters discipline and consistency in your daily activities, contributing to willpower and greater self-control. Performing the same tasks at the same time every day also helps with developing positive habits.
Better relationships
Instead of trying to shoehorn quality time with your friends and family into a chaotic weekly schedule, a daily routine allows you to set aside time for social activities, thereby ensuring meaningful interactions.
Include check-ins with loved ones when building your routine to improve connection and communication.
Balanced lifestyle
A well-thought-out routine can help you improve your work-life balance by making time for work, personal time, and social activities. Including hobbies and interests in your routine ensures you have time for the things that bring you joy and satisfaction, helping to prevent burnout.
Different Types of Daily Routine Templates and Trackers
When it comes to choosing how to create and track your daily routine, it’s important to choose the right one for you and your needs.
Here are some different types of daily routine templates and trackers that you could use:
Bullet journal: A bullet journal is an efficient, flexible, and customizable way to track tasks, events, and goals. Start with a blank notebook and create sections using symbols denoting different types of entries, such as a bullet point for tasks, an asterisk for priority or important tasks, and an open circle for events. Bullet journals allow for a high level of personalization and function as a combination of a daily planner, diary, and to-do list. They offer a huge amount of customization depending on your preference. You can add stickers and different colors or keep things simple and minimalist.
Calendar template: A calendar template is a pre-designed layout providing structure for a calendar. They can be customized to fit your needs and used for planning and organizing. Calendar templates come in different views including daily planning, a weekly planner, a monthly calendar, and a yearly plan. Depending on the view, calendar templates can be used as a class schedule, cleaning schedule, birthday reminder, meal planner, and daily routine tracker.
Task list: A task list is essentially a to-do list where you add different tasks to a list and cross them off when you’re done. It can take the form of a paper list, but many of the best habit tracker apps include a task list in some form.
These apps let you add recurring daily tasks, specific times for tasks to be completed, reminders, and more and can make a task list more beneficial than a standard to-do list.
Hourly schedule: Much like a task list, an hourly schedule is a daily to-do list but each item on the daily checklist is assigned a specific time. Using an hourly plan template is a good way to get started. Hourly planners are great for getting granular with your daily work schedule and provide a strict time- and project-management method.
How Does The Daily Schedule Template Work?
Our daily routine template is printable, editable, and can be accessed online as a digital planner.
The printable daily planner template features two worksheets: a daily tracker list template and a monthly tracker.
The daily tracker features five key results that you can track in five columns, with a different factor being tracked in each column, including:
Yes answers to track when you did do something.
No answers to track when you didn’t do something.
A sum of round numbers for tracking goals like number of pages read.
A sum of decimal numbers for goals like miles/kilometers walked.
A sum of the cells in the column that have text in them for tracking goals like affirmations or whether or not you drank alcohol.
All of these columns can be duplicated or deleted to fit your needs.
At the bottom of the sheet, you’ll see the running totals and at the end of the year, you can see how well you did. Here’s an example with the goals and columns completed.
The second sheet is a monthly tracking sheet that looks like this:
In this tracker, you can track two goals for each of your pillar goals. For example, your pillar goals could be being healthier and wealthier. The sub-goals could be doing yoga and not drinking alcohol for the first and tracking money earned and if you had home-cooked meals every day for the second.
You can then add the details from your monthly retrospective to the tracker and see how well you’re doing with the sum at the end.
Mistakes to Avoid When Creating a Daily Routine
You’re inspired by the likes of Andrew Huberman and Brian Johnson and you want to kick off your new daily routine with a fully-fledged plan like theirs. We get it.
The problem is, if you’re new to tracking your daily routine, you’re probably going to overwhelm yourself and it’s just not going to stick.
Here are some mistakes to avoid to help keep you on the right path:
Adding too much at once: Diving right into a new routine with a hundred different goals to work toward is difficult to stick to, and if you find yourself slipping in one area, you’re more likely to give up entirely. Start small and build up.
Setting unrealistic expectations: It’s unlikely you’ll be running a marathon in six months if you only took up running last week. Make sure your goals are realistic and achievable — like running your first 5k.
Making it too easy: While you don’t want to make things too difficult, you also don’t want to make them too easy. If you’re setting yourself a goal for the year that you know you can achieve by the end of February, you’re probably not going to push yourself any further. Challenge yourself while keeping it realistic.
Thinking on the small scale: Setting yourself a daily goal works for some people but it’s not always feasible. It only gives you two options: either you hit it, or you don’t. Instead, set yourself a goal for the week or the month, like doing 300 minutes of yoga for the month instead of 10 minutes per day. This way, you can still make up the goal even if you miss a few days, and you’re much less likely to become discouraged.
Using the wrong kind of tool: If you’re not on your phone much, it doesn’t make sense to use a mobile app to track your goals. Instead, opt for the tool that suits you, whether it’s an Excel spreadsheet, a printable weekly schedule template, a whiteboard, an app, or a journal.
The Bottom Line
Tracking your daily routine is the first step in helping yourself achieve your goals.
Whether you’re just starting out in tracking your goals and daily routine, or you’re a seasoned professional looking for a better method, our daily routine template is a beneficial tool to help keep you on track.
The content provided on this website by RoutineBase OÜ is for informational purposes only and should not be considered medical advice. We are not healthcare professionals, and the information presented is not intended to diagnose, treat, or cure any medical conditions. Consult with a qualified healthcare provider before making any changes to your health or wellness routine.
AFFILIATE DISCLAIMER
Some of the links on this website are affiliate links, meaning RoutineBase OÜ may earn a commission if you click through and make a purchase at no additional cost to you. The inclusion of any affiliate link does not imply endorsement, approval or control by RoutineBase OÜ of the site. Use of any such linked site is at your own risk and we strongly advise you make your own investigations with respect to the suitability of those sites.
Cold plunges, also known as cold water immersion or cold water therapy, involve submerging the body in cold water for a few minutes.
There has been a lot of hype around cold plunges in the last few years. Famous sports people, influencers, and celebrities have incorporated cold plunges into their routines for their health benefits.
However, with so much contradictory information out there, it can be difficult to understand the benefits of cold water immersion.
That’s why, to uncover these benefits, we spoke with Alan Silvestri, who’s been doing cold plunging for years now.
He is a Digital PR consultant for a Canada-based marketing agency Powered By Search. He is also a certified Natural Lifestyle Coach (Tony Riddle program) and Barefoot Movement Coach (Vivo Barefoot), and he runs the One of Us Community, focusing on men’s holistic wellness.
Our research, combined with Alan’s insights, provides a comprehensive overview of the key benefits of cold plunges.
Let’s get started.
Key Benefits of Cold Plunges
The number of scientific studies about the benefits of cold plunges is on the rise, and existing evidence clearly demonstrates how they can help.
Here’s what we know so far.
Speeds up muscle recovery
According to a study that investigated the physiological stress experienced by athletes in tournament scenarios, cold water immersion improved sprint recovery and reduced muscle-damage markers and muscle soreness. For anyone training with real volume, the way you set up a post-workout ice bath, and when you use it relative to lifting, both affect how much of that recovery benefit you actually keep.
Alan also agrees that cold plunges speed up recovery:
The physical benefits of cold plunges are important. It's good for recovery, even though it's been shown that you shouldn't do cold plunges in super cold water for up to four hours after you do strength training because that doesn’t help with improving strength. So you should wait at least five, six hours before that, but it's good for recovery if you're not interested in getting the gains from the strength.
Enhances blood circulation
Like saunas, cold water immersion, a type of cryotherapy, is believed to improve blood circulation by constricting and dilating blood vessels.
“It’s been shown to have some effect on improving the immune system, like blood flow, circulation, all these things,” says Alan.
Improves mood and mental resilience
This benefit is Alan’s favorite. He revealed that the primary reason he does cold exposure is for its mental health benefits.
“The key thing is, essentially, I see cold immersion as a practice to improve mental and physical resilience.
When you get cold, your whole body goes into a state of stress. You’re completely tense. I like to see it as a way of calming myself down in the midst of all of this stress, and then you can apply the same technique in your work or personal life to improve wellbeing,” says Alan.
When you get random stressors coming at you from all directions, like a difficult meeting, for example. You can use the same technique that you use in the cold to calm yourself down, and that's essentially the main reason why I love it now, and it's kind of like a reset practice for me.
A study showed that cold exposure can increase dopamine levels in the short term, improving mood and reducing anxiety.
Increases physical performance
Alan runs a lot and does some strength exercises two or three times a week. He revealed that cold showers and plunges improve his running performance and his overall body energy.
“Even just taking cold showers for like three to five minutes helps my running performance. I noticed that I was able to run more often for longer, and I didn’t get injured as well since I started doing the cold showers and the river on the weekend.
Obviously, cold showers are different because the water is not even across the whole body, and then it’s warmer, definitely, than even the river, for example.
If you can only take cold showers, it can help to take them for longer, at least three to five minutes.
You feel lighter once you get out of the cold and more active, but also all the mental benefits like the mood and the energy. You get the compounding effects because if you feel better, if you have more energy, then you’re going to want to exercise more, and it’s sort of like a flywheel effect. So, I would say adding cold plunges to your physical activity routine can be very effective.”
Risks and Side Effects of Cold Plunging
Despite its important health benefits, cold plunging has some side effects and risks you should consider.
Hypothermia
A common risk of cold plunging is hypothermia, which happens when your body temperature drops too low.
Symptoms of hypothermia include intense shivering, confusion, and weak muscles. If you experience these symptoms during cold plunges, immediately get out of the cold plunge tub.
Alan also advises:
I would say the easiest way of knowing whether it's too much is when you start shivering, and you can't stop it anymore, even by (intentional) breathing. That's a good sign that you should probably get out.
Afterdrop
Afterdrop is another side effect of cold plunges, and Alan explains how it happens and how to manage it:
“This is something that people should be really careful about. It’s called afterdrop. So basically, the cold blood in your limbs, like your extremities, flows back into your core.
When you get into the cold, all of your blood goes into the core to protect the vital organs, so that’s where most of the heat is. This is also why your hands and feet are going to be really cold because blood has flown into the core.
So what happens then with the afterdrop is once you get out, you’re going to feel very nice for a minute or two, but then what happens is that the cold blood that was in the extremities starts flowing back into the core and you can feel even colder sometimes than you were in the water.”
It's very important once you get out to let your body warm itself up naturally by doing some movement instead of just drying up and putting your clothes back on like most people would do naturally.
Cardiovascular stress
Cold plunging can place significant stress on the cardiovascular system, especially for people with pre-existing heart conditions.
The sudden drop in body temperature causes blood vessels to constrict, which raises blood pressure and increases the risk of heart attack or stroke.
These potential risks and side effects of cold plunging should always be considered regardless of your current health condition.
Talking to your doctor before starting cold plunges can help you understand the risks and determine if it’s a safe practice for you.
How to Do a Cold Plunge
Since he’s been practicing cold plunging for many years now, Alan has some useful tips to share for those beginning this practice.
These guidelines and techniques will help you safely and effectively perform a cold plunge.
Preparation
The success or failure of your cold plunge practice depends mainly on what you do before jumping into the water.
Here are some practical tips to help you prepare for cold plunging:
Do 2-3 minutes of deep breathing through your nose. Aim to expand your exhale to get into the parasympathetic mode, which decreases your heart rate. This will help you combat hyperventilation caused by cold shock once you get into the water.
I don’t just throw myself in the river. There are a few practices that you can do before you go in to warm up and to make sure that you produce heat, and then the other thing, the main thing, is controlling your breath, essentially while you're inside the water.
If you like visualizations, try picturing how you want to feel in the water. This will help you set clear intentions. “Something that I’ve seen people do and that I’ve done a couple of times is visualization, actually visualizing yourself going through the cold and trying to feel the sensation before you go in,” he reveals.
Do some exercises to warm up your body before entering the ice water. “So make sure that you warm up the whole body, especially the bigger muscles in the legs and the core before you go in. There’s a warm-up practice, the horse stance, where you get down in a kind of […] a squat position, which helps keep the main muscles, the quads in the legs […] engaged as well as moving the whole core. What it does is to produce heat so that then you can use that heat to make it easier to be in the core while in the water,” Alan says.
Breath control
According to Alan, breathwork is the secret to successful cold plunging.
“One problem might be if you can’t control your breathing and you keep breathing in, which can bring you into hyperventilation. What you should be doing instead is focusing on breathing out and making the exhale longer than the inhale. When we breathe in, the fight-or-flight nervous system is activated. When we breathe out, we activate the parasympathetic nervous system.
Parasympathetic is the rest-and-digest state, which is when we are, for example, after you have had a meal, that is the state you are in, so your body is completely calm, and you feel safe because you have food or whatever.”
So when you get into the cold bath, the key is to focus on breathing out and letting the air go out and relaxing the shoulders, neck, and everything else until you get to the point where the body produces a layer of thermal insulation. So you kind of feel like you're almost warm, that's if you stay still. So as soon as you move, the layer will go.
Move your body after getting out
When you immerse yourself in a low water temperature, the blood from your extremities goes to the core to supply the vital organs and protect them from the cold.
That’s why, after you get out of the water, it’s essential to move your body to help restore warmth and improve circulation.
You can try gentle exercises like light jogging, stretching, or dynamic movements to gradually raise your body temperature.
Other Cold Plunging Tips
We have some extra tips from Alan, who’s got years of experience doing cold plunges.
Below, he discusses some challenges, best practices for beginners, and who should think twice before starting cold plunging.
What was a big challenge you faced with cold plunges?
“I say the biggest challenge was for me that I have this thing called Raynaud’s syndrome, which has something to do with blood circulation in the hands, mainly in the limbs. So what happens is when I get cold, [blood in] […] my fingers essentially stops flowing. That’s been a challenge because I can’t feel my hands.
So, when I make cold plunges, I just keep my hands out, and that helps a little bit.
That’s a small price to pay. I can’t think of many other challenges.”
What practical advice would you give to someone new or about to start cold plunging?
I would recommend starting with (...) two minutes or three minutes. Slowly work your way up as you feel confident. This also depends on how cold the water or the ice bath is. Start gradually, so I just build up the tolerance because, at the end of the day, it's something that you build up.
“I’ll also say safety first. Never go into dangerous icy water and make sure that if you go into a river like I do, it’s safe.
Something that can be helpful is to aim for discomfort instead of danger. So, you want some form of discomfort that will make you stronger or healthier in the long run. But don’t look for danger or do anything crazy or weird just to do it.”
Would you recommend this to a person who deals with stress or burnout?
“I would say it depends on how strongly burned out they are. If it’s something that’s not chronic or very bad, then I would probably recommend it because what you do is called hormetic stress. This is a controlled stress environment that trains you to understand that you have the power to deal with the stressor instead of just being a victim of whatever is happening to you.
I do think that you need to be in a state where you can understand, you know, that’s something that you control because if you’re just in this spiral of burnout and everything, yeah, that’s probably not very good for you.”
Do you have any other advice for our readers?
The last thing I would say is to have fun. Cold plunging can be a bonding activity, you know, to go through stressors together. I did cold plunging with my mom and my aunt. They came to visit me in the UK. So I took them to the river, and my mom loved it.
Wrapping Up
Despite the hype and the often conflicting information available on cold plunges, our research and insights from an experienced cold-plunger give you a clear understanding of the practice.
However, remember to always check with your doctor about whether it’s safe for you to take cold plunges.
The content provided on this website by RoutineBase OÜ is for informational purposes only and should not be considered medical advice. We are not healthcare professionals, and the information presented is not intended to diagnose, treat, or cure any medical conditions. Consult with a qualified healthcare provider before making any changes to your health or wellness routine.
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