Biohackers & performers
35 public routines, compiled from public sources.
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.
James ClearAuthor of Atomic Habits, one of the best-selling nonfiction books of the century, and the 3-2-1 newsletter. His own routine is the book in practice: identity-based habits, environment design, morning deep-work writing, daily exercise, and small consistent wins tracked over time.
Tim FerrissAuthor of The 4-Hour Workweek and four other #1 bestsellers, early-stage investor, and host of one of the most downloaded podcasts in the world. A self-described human guinea pig, he has publicly experimented with everything from ketosis to cold exposure; his documented mornings, meditation, journaling, making the bed, movement, anchor an otherwise experimental life.
Mark CubanEntrepreneur, Shark Tank investor, and founder of Cost Plus Drugs, which sells medications at transparent prices. His routine is deliberately simple and durable: an hour of cardio nearly every day, relentless reading, minimal meetings, and no alcohol, consistency over optimization.
Ben GreenfieldFitness coach, former Ironman triathlete and author of Boundless, one of the most-read manuals in biohacking. His day layers circadian light, breathwork, fasted movement and family rituals with a heavy toolkit of recovery tech, and he is among the most open public documenters of peptide protocols such as BPC-157 and TB-500 for injury recovery.
Andrew HubermanStanford neuroscientist and host of Huberman Lab, one of the world's largest health podcasts. His protocol-driven days, morning sunlight, delayed caffeine, deliberate cold, 90-minute focus bouts and NSDR, turned lab findings into mainstream habits, and his episodes include deep dives on peptide science and therapeutics.
Dave AspreyThe self-described father of biohacking: founder of Bulletproof, author of six books, and host of The Human Upgrade. He has spent over a million dollars hacking his own biology, from butter coffee and intermittent fasting to red light, cryotherapy and neurofeedback, and has publicly discussed using peptides such as BPC-157 as part of his regimen.
Tony RobbinsPerformance coach and author whose book Life Force surveys regenerative medicine, including peptide therapies and the stem-cell treatment he publicly credits for saving his shoulder. His own mornings are famous: a cold plunge every day, breathing exercises, a gratitude "priming" ritual, and short intense workouts before marathon coaching days.
Gary BreckaHuman biologist, co-founder of 10X Health and host of The Ultimate Human. A former mortality-risk analyst, he built his method around gene testing and fixing nutrient deficiencies, methylation first, plus morning sunlight, breathwork, cold and hydrogen water; he discusses peptide therapies openly on his podcast. Dana White publicly credits Brecka's protocol with transforming his health.
Dana WhiteUFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him, from bloodwork alone, that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.
Wim HofDutch extreme athlete known as The Iceman, holder of multiple cold-endurance world records and creator of the Wim Hof Method. His days are built around the two pillars he teaches: cycles of deep rhythmic breathing done first thing on an empty stomach, and deliberate daily cold exposure, plus the yoga and mobility practice that underpins his records.
Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.
Jocko WillinkRetired Navy SEAL commander, author of Extreme Ownership and host of the Jocko Podcast. Famous for photographing his watch at 4:30 AM every morning, discipline equals freedom in practice: pre-dawn garage workouts, jiu-jitsu, a steak-and-eggs low-carb diet, and evening preparation for the next day's fight.
David GogginsRetired Navy SEAL, ultramarathoner and author of Can't Hurt Me. His documented regimen is famously uncompromising: a long run before most people wake, hours of daily stretching to repair years of hard miles, a second training session most days, and the accountability-mirror self-audit he credits with rebuilding his life.
Naval RavikantAngelList founder and the philosopher-investor behind the Almanack of Naval Ravikant. He has described a deliberately minimal routine: a full hour of unguided meditation every morning, a daily hour in the gym, no breakfast, and reading whatever genuinely holds his interest, habits chosen for peace of mind rather than optimization.
Jack DorseyCo-founder of Twitter and Block, known for pushing his routine to minimalist extremes. He has publicly described long vipassana-style morning meditations, eating one meal a day, alternating barrel-sauna and ice-bath rounds, a morning salt juice of water, lemon and sea salt, and covering serious distance on foot.
Kevin RoseTechnology investor and founder of Digg, Oak (meditation) and Zero (fasting), apps that grew out of his own practices. His documented routine pairs daily meditation with a consistent time-restricted eating window, cold plunges, sauna, and a near-ceremonial pour-over coffee ritual.
Aubrey MarcusFounder of Onnit and author of Own the Day, Own Your Life, which turned his daily protocol into a playbook. It starts with a morning mineral cocktail of water, sea salt and lemon, followed by sunlight and movement, breathwork, deliberate cold exposure, and unstructured time outdoors.
Chris HemsworthActor behind Thor and founder of the fitness platform Centr, whose National Geographic series Limitless documented him stress-testing longevity science on himself. His regular routine mixes functional strength training, surfing, ice baths and sauna contrast, and shared family meals at home in Byron Bay.
Novak DjokovicOne of the most decorated tennis players in history, whose book Serve to Win details the routine behind the titles: waking with the sun, warm lemon water, twenty minutes of yoga and stretching before anything else, a strict gluten-free plant-forward diet, mindfulness practice, and fiercely protected sleep.
LeBron JamesFour-time NBA champion famous for treating recovery as seriously as training, reportedly investing seven figures a year in his body. Publicly documented pieces include eight to ten hours of sleep plus naps, pilates and yoga, cold plunges and recovery tech, low-impact conditioning, and a disciplined in-season diet.
Richard BransonVirgin Group founder who credits exercise with doubling his productivity. His documented island routine: up around 5 AM, kitesurfing, tennis or a swim before most people's alarms go off, breakfast with family, and a lifelong habit of writing everything down in notebooks.
Jeff BezosAmazon founder and executive chairman. He has described a deliberately unhurried morning, no meetings before ten, coffee and the newspaper, breakfast with family, built on a firm eight hours of sleep, with high-judgment decisions scheduled before lunch and the dishes done every night.
Arnold SchwarzeneggerSeven-time Mr. Olympia, actor and former governor of California, now running the daily Pump Club fitness newsletter. His documented routine has stayed remarkably stable into his seventies: a morning bicycle ride to Gold's Gym, a daily training session, and a diet he has shifted to roughly eighty percent plants.
Mark HymanPhysician, functional-medicine advocate and author of Young Forever. His own documented regimen: twenty minutes of morning meditation, half an hour of strength and band work, a whole-food pegan diet blending paleo and vegan principles, a considered supplement stack, regular sauna, and a protected evening wind-down.
Matthew WalkerNeuroscientist, author of Why We Sleep and host of the Matt Walker Podcast, and famously obsessive about his own sleep. He keeps a fixed sleep window every day including weekends, a cool dark bedroom, morning-only caffeine, and a deliberate wind-down, treating an eight-hour sleep opportunity as non-negotiable.
Peter DiamandisXPRIZE and Singularity founder who publishes his personal longevity practices openly. They center on sleep as the first pillar, a consistent eight hours, plus morning strength training with a coach, a plant-forward high-protein diet, a large supplement stack, and regular diagnostics to catch problems early.
Kayla Barnes-LentzBiohacker and co-owner of LYV wellness clinics who documents her protocol publicly on the Longevity Optimization podcast. Her days are structured around circadian light, morning sun, evening blue-light blocking, sauna and cold contrast, red-light therapy, a whole-food organic diet, no alcohol, and clinician-supervised therapies she discusses openly.
Siim LandEstonian author and self-experimenter behind Metabolic Autophagy, focused on the practical side of longevity research. His documented staples: daily time-restricted eating, frequent sauna, heavy resistance training, walks after meals, and deliberate cold exposure.
Halle BerryOscar-winning actress and founder of the rē•spin wellness community, who has managed type 2 diabetes since her twenties through diet and training. Her documented routine, much of it shared in her Fitness Friday series, includes ketogenic-style eating, boxing, strength sessions with her longtime trainer, and daily meditation.