Mark Wahlberg Habits - Disciplined Daily Routine

Consistently wakes up between 3:30-4:00 AM to maximize productivity while prioritizing 7-8 hours of sleep. This allows time for spiritual practices, workouts, and work tasks before most people start their day.

Eats all meals within a 6-hour window (typically 12:00-6:00 PM), fasting for 18 hours daily. Focuses on protein-rich foods like salmon, eggs, and lean meats during the eating period.

Submerges in 55°F water for 5-6 minutes each morning using a portable ice bath or hotel tub. Maintains this routine even while traveling.

Follows a 3-days-on, 1-day-off, 2-days-on, 1-day-off training schedule. Incorporates blood flow restriction (BFR) bands to intensify workouts without heavy weights.

Consumes a triple espresso with creatine and zinc immediately after waking. Avoids solid food until post-workout.

Plays 18 holes of golf 4-5 times weekly, often incorporating walking instead of cart use. Uses specialized lightweight clubs for increased calorie burn.

Takes turmeric, vitamin C, vitamin D, BCAAs, and creatine with precise timing relative to workouts. Uses pharmaceutical-grade supplements tested for purity.

Completely disconnects from electronic devices after 6:00 PM. Uses physical notebooks for evening planning and reflection.

Performs daily cardio on a VersaClimber machine, increasing duration by 30 seconds each session up to 27 minutes. Maintains strict form with 85%+ max heart rate.

Consumes protein first in every meal, followed by vegetables, then complex carbs. Uses precise portion control containers for travel meals.

Performs 20 minutes of RAMP protocol (Range of motion, Activation, Movement Prep) pre-workout. Includes Spiderman stretches and hip bridges.

Consumes 1 gallon of water daily with added electrolytes. Uses a timed bottle system to ensure consistent intake throughout waking hours.

Uses blackout curtains, white noise machine, and 65°F room temperature for sleep. Performs 5-minute breathing exercises before bed.