✦ The real daily routines of high performers
Copy the habits of the people you follow
Browse real routines from Bryan Johnson to Andrew Huberman. Copy what fits, check in daily, build your streak.
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Today Daytime
DaytimeHigh-protein meals
Eating meals emphasizing protein throughout the day, an approach many use to support muscle maintenance and satiety.
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Evening
EveningWind-down routine
Following a consistent, low-stimulation set of activities before bed, often with dim light. Commonly used to signal the body toward rest and support a steadier sleep schedule.
Morning
MorningMorning meditation
Sitting to meditate soon after waking, from a few minutes to an extended block. Commonly used to set a calm, focused baseline for the day.
Morning
Strength training
Resistance exercise using weights, kettlebells or bands, typically done several times a week to build or maintain muscle and support long-term health. Evening
Wind-down and reading
Decompressing in the evening with reading away from work, a routine many use to relax and ease the transition toward sleep. Nighttime
NighttimeFixed sleep window
Keeping consistent bedtimes and wake times every day, including weekends. Many find a stable schedule supports more regular, restful sleep. Morning
Sauna and cold plunge
Alternating heat exposure in a sauna with cold-water immersion, commonly used for recovery, circulation and building stress resilience. Timing and temperatures vary. Morning
Fish oil and vitamin D3
Taking omega-3 fish oil alongside vitamin D3 daily. Two of the most common supplement staples, often used to support heart, brain, and overall health, especially where sun exposure is limited.
Featured biohackers
Joe RoganPodcaster, comedian and UFC commentator whose regimen mixes hard training, jiu-jitsu, kettlebells, running, with aggressive recovery: sauna, cold plunge, and float tanks. He has spoken openly on The Joe Rogan Experience about using testosterone replacement, growth-hormone and peptide-based recovery therapies alongside a meat-forward diet and a disciplined supplement stack.
Peter AttiaPhysician and author of Outlive, focused on the science of longevity, what he calls Medicine 3.0. His own regimen centers on zone 2 cardio, strength and stability work, protected sleep, and relentless metabolic monitoring, all aimed at training for the "centenarian decathlon." He discusses emerging therapies, including peptides, with clinical caution on his podcast The Drive.
Bryan JohnsonTech founder (sold Braintree to PayPal) turned full-time longevity subject. His Blueprint protocol spends seven figures a year measuring every organ system and holds him to a fixed schedule of sleep, plant-heavy meals finished by late morning, daily exercise and an intensively tracked supplement stack, all in service of his "Don't Die" thesis that aging is an engineering problem.
Tim CookApple's CEO since 2011 and famously disciplined: up before 4 AM to read customer email, in the gym by five, early to the office and early to bed. He treats fitness and time in nature as non-negotiable stress management for running the world's most valuable company.
Neil PatelCo-founder of NP Digital and one of the most-read voices in digital marketing. His days are built around data: metrics first thing in the morning, deep content-creation blocks, batched meetings, and disciplined evening shutdowns, the compounding-consistency playbook he preaches applied to himself.
David SinclairHarvard Medical School geneticist and author of Lifespan, known for the information theory of aging. His personal regimen, publicly shared with heavy caveats that it isn't medical advice, includes NMN and resveratrol, intermittent fasting, a plant-forward low-sugar diet, metformin, and deliberate hot/cold stress.