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.
from his podcast interviews with lex fridman (2023), joe rogan and theo von (2025), his own posts as reported by fortune and the telegraph (2023), and his 2026 murph. older details carry their year.
what mark uses.
stack as of apr 2025
what mark eats.
- most daysall daya lot of protein
“a lot of protein”, with creatine and vitamin d (2025).
2·’25 - one-off, for fun2023a mcdonald’s order
a playful one-off while bulking for mma on about 4,000 calories a day: 20 nuggets, a quarter pounder, large fries, an oreo mcflurry and an apple pie. not his usual diet.
7·’238·’23
- no coffee (2025)2·’25
mark’s day.
- ~7–7:30 amUp with the kids
he gets up around 7 or 7:30, when the kids wake (2025).
sleep - Before workAbout two hours of training
weights or mma, about two hours, before the workday (2025).
fitness - MorningNo coffee
he doesn’t drink coffee; training is what wakes him up (2025).
energy - Every morning
- 3–4× a weekJiu-jitsu and mma
three to four jiu-jitsu or mma sessions a week (2023).
fitness - WednesdaysDate night
wednesday is date night with his wife (2025).
focus
- Every nightSeven to eight hours
“really dialed in my sleep with eight sleep and oura,” he wrote in 2023, getting about seven to eight hours.
sleep
- Memorial dayThe murph
a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile, in a 20 lb vest: 39:58 in 2023. he did it again in 2026.
fitness
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more routines.
steven bartlett
no alarm and no meetings before 11, then omega-3, vitamin D and creatine, mostly keto food and the gym after work.
see the habits
serena williams
water and a workout first, green juice, mostly plant-based, cardio most days, a super-hot shower before bed.
see the habitsSources (8)
- Fortune — Mark Zuckerberg on his sleep routine (Jul 7, 2023)
- This Past Weekend w/ Theo Von #579 — Mark Zuckerberg (Apr 2025)
- The Joe Rogan Experience #2255 — Mark Zuckerberg (Jan 10, 2025)
- Lex Fridman Podcast #383 — Mark Zuckerberg (Jun 2023)
- The Telegraph — Mark Zuckerberg’s Murph workout (May 31, 2023)
- Marathon Handbook — Mark Zuckerberg’s 2026 Murph (May 26, 2026)
- Fortune — Mark Zuckerberg’s McDonald’s order during MMA preparations (Aug 2, 2023)
- People — Mark Zuckerberg’s McDonald’s order, 4,000 calories a day (2023)
Last checked 18 Oct 2026.
Photo: The White House, Public domain, via Wikimedia Commons (cropped, resized). All image credits.
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