Mark Wahlberg

• SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Protein powder

  His own brand. He co-founded Performance Inspired Nutrition, a line of whey protein powders and bars, with Tom Dowd, and says people know he would not endorse a product that was not part of his lifestyle. The brand page, not he, supplies the story about frustration with synthetic ingredients.

  Source: Performance Inspired Nutrition: Mark Wahlberg
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• AppRecommendsSponsor, disclosed

  Hallow

  He fronts guided prayers and the Lent fasting sessions on the app. The partnership began in April 2022, around the release of Father Stu. The Christian Post describes him as a paid spokesperson. On Hallow's site he says prayer has always been the answer for him, and that the app has many ways to introduce people to prayer. He signs off with a reminder to stay prayed up.

  Source: Hallow: Join Mark Wahlberg in Prayer on Hallow
  Visit hallow.com (opens in a new tab)1/44Backed by 1 of 44 stacks

Repeatable, mostly free routines with a defined trigger and dose.

• Resistance trainingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Has lifted at 4 a.m. five days a week for years, with Thursday as the heavier leg day. In his YouTube series, filmed at his house, a session runs from back squats, hip thrusts and Bulgarian split squats through curls, calf raises and ab work, and he calls it not a normal workout.

  Source: The Daily Beast: Inside Mark Wahlberg's 'Not Normal' 4 a.m. Fitness Routine

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• Deliberate cold exposureDoes it$$$Cheap: Roughly under $50, or under $15/month.

  A cold plunge follows the morning prayer and comes before the gym. He told Fox News he does not look forward to getting in, but he does look forward to how he feels afterwards, and he counts cold water alongside sleep as one of the best gifts for recovery and healing.

  Source: Fox News: Mark Wahlberg is prioritizing 'recovery' instead of 'intense workouts' as he gets older

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• Time-restricted eatingDoes itFREE, no cost

  Eats between noon and 6 p.m. on most days, an 18-hour fast five days a week, with a longer eating window on harder training days. He told the Wall Street Journal he does less cardio and less gym time on the schedule and feels he is getting better results, and quickly.

  Source: Boston.com: 4 things we learned from Mark Wahlberg's new WSJ interview

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• Protein-forward eatingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Same breakfast every day at 7 a.m. once the 4 a.m. workout is done: scrambled eggs with turkey, three hard-boiled eggs, and salmon with lemon and blueberries, prepared with his chef Lawrence Duran. He wrote that he eats the same breakfast every day but feels better every day. Lunch, per the chef, is chicken, salad, sweet potatoes, fruit and nuts.

  Source: People (via AOL): Mark Wahlberg Shares How He Powers Up with Protein After His 4 a.m. Workouts

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• Eight hours of sleepDoes itFREE, no cost

  Eight hours, always: he says the early alarm only works because bedtime moves with it, so a 1 a.m. gym session on a shoot means going to bed at 5 in the afternoon. Fox News notes he times bed so he still gets his eight hours.

  Source: Fox News: Mark Wahlberg hits the gym when some people are returning home from the bar

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• Daily stretchingDoes itFREE, no cost

  TODAY quoted a July 2024 Instagram video of his. In it he named rest, recovery and nutrition as the most important parts of what he calls his longevity program, and he said he focuses on recovery in two ways: ice baths and stretching.

  Source: TODAY: Mark Wahlberg's Workout Routine: His Go-To Moves

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• Group fitness classesDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.

  After years of training alone he says he found a community with a support system and an energy he calls incredible, and he no longer always works out by himself. The community is F45, his own brand: TODAY notes he is its chief brand officer, and the interview was promoting his Wahlberg Week class series there.

  Source: TODAY: Mark Wahlberg says he's had to tweak his viral morning routine

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• Whole-body cryotherapyDoes it$$$Expensive: Several hundred dollars and up.

  Told Ellen DeGeneres in 2018 that he uses a cryo chamber that drops to 150 degrees below zero after workouts, three minutes at a time in a mask, gloves, socks and a hat. He said it takes the inflammation out and helps him sleep.

  Source: Entertainment Tonight: Mark Wahlberg Reveals His Fitness Routine Includes a 150 Degrees Below Zero Cryo Chamber

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Daily practices held long enough to become default behavior.

• Daily readingDoes itFREE, no cost

  Reading sits in the pre-dawn block: he told TODAY he gets his reading and his prayer time done after the 4 a.m. gym session, before the three trips up the stairs it takes to wake his teenagers for school. What he reads, by his own account elsewhere, is largely his prayer book.

  Source: TODAY: Mark Wahlberg says he's had to tweak his viral morning routine

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• Gratitude practiceDoes itFREE, no cost

  The kneeling prayer is partly a gratitude list. He describes it as expressing gratitude, reflecting, and thinking about what he should be doing that day. All of it in the quiet before the family is up.

  Source: Fox News: Mark Wahlberg is prioritizing 'recovery' instead of 'intense workouts' as he gets older

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• Early risingDoes itFREE, no cost

  The famous 2:30 a.m. wake-up has drifted to 3:30 now that he has teenagers to get out of the door. The idea is unchanged: gym, reading and prayer are finished before anyone else in the house is awake, and then his day starts. He says he does not want to impose the schedule on his kids.

  Source: TODAY: Mark Wahlberg says he's had to tweak his viral morning routine

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• Daily prayerDoes itFREE, no cost

  Gets on his hands and knees first thing when he wakes and says the rest of the day is easier to deal with when he does. He told Deseret News the practice is about gratitude and a daily effort to grow a little closer to God, and that he takes it very seriously.

  Source: Deseret News: Mark Wahlberg, Jonathan Roumie talk faith, fasting and prayer

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• GolfDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.

  Calls golf the greatest game ever and says it brings people together; you can be as competitive as you want, he says, or just have fun if you are an average golfer like him. Boardroom notes he has been known to get 18 holes done in an hour.

  Source: Boardroom: Mark Wahlberg Wants His Workout 'Me' Time to Be 'We' Time

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• Scheduled rest daysDoes itFREE, no cost

  Dropped the seven-day, two-a-day schedule at 52 after shoulder, knee and back injuries kept piling up. He now rests two days a week and says nobody his age needs to train that much; the aim is to move and feel good for the long haul rather than get bigger.

  Source: Fox News: Mark Wahlberg is prioritizing 'recovery' instead of 'intense workouts' as he gets older

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• Lenten fastingDoes itFREE, no cost

  Ate no meat and one meal on Ash Wednesday in 2023 and kept the same fast every Friday until Good Friday, while leading fasting lessons on Hallow. He says it gives him discipline, and that people with food issues should detach from something else instead.

  Source: The Christian Post: Mark Wahlberg leads Lent fasting lessons on Catholic prayer app 'Hallow'

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• “By the time I get in there now, I feel ready to go … I get out of the ice bath: All the soreness, the aches, and pains are gone. You got energy and dopamine that lasts for hours.”

  On Deliberate cold exposure

• “Eight hours of sleep always … If I'm in the gym at 1, that means I went to bed at 5. OK, do the math.”

  On Eight hours of sleep

• “I get up. I get on my hands and my knees. I start with my prayer. Get in that water. I get down to the gym. That's a must. That's happening every single day”

  On Daily prayer

• “I don’t have to do as much cardio, I don’t have to spend as much time in the gym, and I feel like I’m getting better results … I’m trying to share that information with everybody because I’m really, really seeing the benefits and pretty quickly.”

  On Time-restricted eating

• “I'm telling you, it is great for recovery, and it just takes all the inflammation out of your body, it helps you sleep good”

  On Whole-body cryotherapy