hailey bieberup with her son“between 7 and 8. my son usually wakes up around 7:30-ish, so i like to be up with him as much as i can.”sourcehigh performers 47
hailey bieber
up with her son between 7 and 8, sunshine before the phone, a vibration plate, then rotating strength and Pilates; magnesium and collagen twice a day.
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lebron james
bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.
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andrew huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
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steven bartlett
up at 9 or 9:30 with no alarm and no meetings before 11, three basic supplements, a near-keto baseline, a CO2 monitor beside him in every interview, and a workout pretty much every day.
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cristiano ronaldo
bed around 11:20, up 8:30, water then the cold plunge, two to three minutes of morning light before coffee, and as much recovery as training.
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joe rogan
a 3-minute cold plunge at 34°F before he trains, kettlebells, the sauna afterwards, a red-light bed and a hyperbaric chamber at home, and a diet that is mostly meat and fermented vegetables.
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simone biles
on a break from competition: yoga and Pilates with her husband, riding lessons, massages, IVs and Epsom baths, and therapy that never stopped.
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bryan johnson
up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.
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emma grede
up before her 5 am alarm, 20 minutes of reading and 20 of transcendental meditation, weights or reformer Pilates at 5:30, family breakfast, out of the office at 5 sharp.
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stephen curry
eight hours of sleep, sunlight and breakfast in the first hour, cold tub and infrared sauna, compression boots in bed.
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rhonda patrick
fasted, focused mornings, four hard one-hour-plus sessions a week built on heavy deadlifts and intervals, meals roughly 11 to 7, and evening sauna or hot tub with her husband.
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tony robbins
hot tub, then straight under in the cold plunge, two minutes of breath of fire and ten minutes of priming, hard training, and late-night thinking time on about five hours of sleep.
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mikaela shiffrin
eggs and oatmeal before racing, warm-ups early, the gym every single day, a 20–40 minute nap with an alarm, carbs always, no alcohol and a clinical psychologist.
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wim hof
up with the sun, no alarm, a full breathing session, coffee, a lake or ice bath, dumbbells in the garden, and one meal a day around 4 or 5pm.
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jack dorsey
an hour of meditation when he gets up, three hours of learning every morning and one meal a day (2025); earlier, a five-mile walk to work and dinner as his only meal (as of 2019).
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katie ledecky
up at 5 for a 6am swim, eggs every day, a power nap when she can, eight-plus hours of sleep in a dark, cool room.
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mark hyman
electrolyte water, 20 minutes of light, breathwork, qigong and meditation, the gym with a trainer, then a protein “medicine shake” after a 14-hour overnight fast.
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whitney wolfe herd
up at 5:30 in her best routine for mantras, prayer and Transcendental Meditation, then sauna, red light and affirmations on a vibration plate.
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lewis hamilton
stretch out of bed, affirmations at the sink, a 6–8 mile run, then a non-negotiable ice bath; Pilates and yoga over heavy weights, and a plant-based tofu poke bowl for lunch.
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casey means
a coffee-free creatine and collagen drink, a 6:30 workout class, sun on her skin and eyes, meditation with her partner, a big smoothie and a treadmill desk.
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patrick bet-david
affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.
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arnold schwarzenegger
coffee, feed the animals, bike to the gym, about 25 sets in 90 minutes, bike to breakfast, a mostly plant-based day and soup for dinner.
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kayla barnes-lentz
up at 4:50 without an alarm, a sunrise walk, training and sauna, dinner at 3:30, bed by 8.
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jocko willink
out of bed at 4:30 (as of 2022) and straight into a workout on water alone, fasted until lunch, jiu-jitsu after work, electrolytes and the sauna, and the same wake time every day.
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coco gauff
a pre-alarm at 5, eggs and toast, training from 8, sunscreen reapplied after every practice, the same tomato pasta before every match and a journal to wind down.
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gary brecka
salted water, sunlight, breathwork, then end on cold.
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emily oberg
a litre of water and the tongue scraper first, heated Pilates, sauna, in bed by 10–11.
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novak djokovic
a prayer of gratitude on waking, lukewarm water with lemon and salt, a berry-and-date smoothie, no coffee, tennis or the outdoors, then a sauna or ice bath to wind down.
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peter attia
training every day: three 90-minute lifting days at 8–12 reps, three Zone 2 rides, one hard VO2 max day, a jump-heavy warm-up, and sauna before bed.
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pia mance
up at 5–5:30, workout, matcha after food, a long list of supplements, magnesium and mouth tape for sleep.
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tom brady
water first thing, a morning swim and a circuit, every muscle trained every day, an ounce of water per pound, a cool dark room at night and a weekly review.
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matthew walker
a to-bed alarm an hour before lights-out, lights down, phone away, warm hands and a cool room, the same times every day, and daylight soon after waking (2026).
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tim ferriss
hRV checked on waking, two or three morning habits picked from a list of 10, his state fixed before journaling, serious rock-climbing training, and themed workdays.
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rich roll
up around 4 with no alarm, straight into the home gym; plant-based; bed by about 8.
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ben greenfield
vasper, small-muscle work and a hot sauna with yoga on non-lifting mornings, a 7 am family huddle with prayer, varied sport, and games at a potluck-style family dinner.
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brian chesky
a late 8:30 start, fasted cardio, five meals a day, weights with a trainer at night, deep work from 10pm, at least seven hours of sleep.
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eliud kipchoge
up at quarter to six, three key sessions a week, strength and mobility twice a week, training by feel, tea and bread after long runs, ice baths and massage, and six and a half to eight hours of sleep.
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andy galpin
no alarm, no morning rituals, game meat at breakfast, a headphone-free dog walk, training after lunch and quarterly blood tests.
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jesse itzler
no alarm, fruit until noon, a two-hour morning workout, sauna and cold plunge, and a workday that ends at 4.
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patrick mahomes
up 15 minutes early to shower, a recovery score every morning, eating lighter as game day nears, no sugar after 5, and a cold, pitch-black bedroom.
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mark zuckerberg
up around 7 with the kids, about two hours of weights and mma every morning, no coffee, seven to eight hours of sleep, and the murph every memorial day.
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alex honnold
greens in water and no coffee, 30 to 40 hours of climbing a week on a two-on, one-off cycle, bars instead of lunch, mostly vegetarian, and asleep from 10 to 6.
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george heaton
up at 5 in LA to work UK hours, office by 6, then afternoons and nights back for hikes, the dog and the gym, with training in 6–12 week blocks, about an hour five times a week.
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sahil bloom
up at 4:15 for a cold plunge and three hours of deep work, the same breakfast every day, a walk after lunch, sauna with a book at night and in bed by 8:15.
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chris hemsworth
sauna and ice baths with breathwork, more cardio than lifting, surfing, and screens off an hour before bed.
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mark wahlberg
bed at 7, up around 3: prayer, cold plunge, one workout. The old two-a-days are over.
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gwyneth paltrow
meditation with her husband, coffee, an hour of exercise, sauna and cold plunge, a mid-morning smoothie and bed by 9.
see the habitsmost used.
the 47 we track
- 1creatine17/47shop thorne
- 2fish oil14/47
- 3vitamin d13/47shop thorne
- 4magnesium12/47
- 5multivitamin9/47
- 6eight sleep8/47shop eight sleep
most used in longevity.
in longevity · 13 people
- 1creatine11/13shop thorne
- 2sauna9/13habit
- 3fish oil8/13
- 4vitamin d7/13shop thorne
most used by athletes.
by our 15 athletes
- 1cold exposure7/15habit
- 2sauna3/15habit
- 3magnesium2/15
- 4cool, dark bedroom2/15habit
most used by founders.
by our 19 founders
- 1sauna10/19habit
- 2cold exposure9/19habit
- 3creatine6/19shop thorne
- 4fish oil6/19
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