Aubrey Marcus

6 habits

Founder 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.

Morning

Morning mineral cocktail

Drinks water with sea salt and lemon immediately on waking to rehydrate.

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Morning sunlight

Gets sunlight and movement outside soon after waking.

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Breathwork

Does a daily breathwork practice to set his state for the day.

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Cold plunge

Ends mornings with deliberate cold, shower or plunge.

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Daytime

Nature walk or grounding

Spends unstructured time outdoors, often barefoot.

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Evening

Evening wind-down

Powers down deliberately at night to protect sleep.

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Routines similar to Aubrey Marcus's

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.

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.

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.

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.

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These habits are compiled from public statements and are not medical advice or endorsed by Aubrey Marcus. Consult a qualified professional before changing your routine, supplements, or therapies.