Mark Wahlberg psing in front of textured background

Mark Wahlberg’s Daily Routine: Workout, Diet, Supplements

Except for the 7:30 bedtime.

When Mark Wahlberg dropped his insane daily routine, it was almost too hard to believe. Seriously, who wakes up in the middle of the night, prays, eats, works out, and plays golf before the rest of us even open our eyes?

At 51, Wahlberg looks and functions like an otherworldly specimen. But with his acting career, entrepreneurial ventures, and oh yeah, his family, he’s gotta do what he’s gotta do to look like he does.

And while he adjusted his routine slightly (and we mean slightly from a 2:30 to 3:30 a.m. wake-up), you have to love the hustle.

So how does he do it? Here’s what we know about Wahlberg’s daily routine, diet, workouts, sleep, and health habits.

He’s an 18-Hour Faster

At least five days a week. After friend and media agency chief executive Ari Emanuel introduced Wahlberg to intermittent fasting, he took to it immediately.

“The perfect window for me [to break my fast] is between noon and 6 p.m.,” Wahlberg told The Wall Street Journal. “On a harder workout day, that might be a smaller window. It might be 12 to 14 hours. But five days a week, I’m doing that 18-hour fast.”

Wahlberg isn’t the only celeb who embraces IF. Terry Crews hits a 16-hour fast each day and Kumail Nanjiani is a fan of the 18:6 plan. David Harbour even lost 75 pounds with an 18-hour IF plan.

An 18:6 intermittent fasting plan may improve gut health and digestion, reduce inflammation, and improve memory and focus. As nephrologist Jason Fung, M.D., told The Edge, “It’s easier to implement into a regular day and gives structure to the eating schedule.”


He’s an F45 Regular

He’s also an investor of the brand. “F45 just so happens to be the greatest workout on the planet,” he told TODAY. “You get results. If you’ve never been in the gym or an athlete, you can still get the best workout you’ve ever had.”

Granted he’s paid to say that—or at least pays himself to say that—but post after post of Wahlberg at F45 gives us no reason to believe it isn’t true.

Even pro athletes like Baker Mayfield and Dwayne Wade have tried their hand at the high-intensity training regimen, Wahlberg said in an interview with Muscle and Fitness.

“They all think, ‘Oh yeah, this is easy,’” he said. “Every single athlete that we’ve brought has gassed themselves in one way or another. They just start blasting right away.”

His Workouts Always Start With RAMP

If Marky Mark’s not at an F45, he’s in his home gym. But he doesn’t immediately start tossing weights.

“My workouts start with RAMP, which stands for range of motion, activation, and movement prep—things like Spiderman stretch and hip bridges, plus foam rolling,” he told Men’s Journal.

Then the work begins with, “bilateral and unilateral strength moves using mostly heavy bands, TRX, dumbbells, and kettlebells,” he said. “The lower body work includes balance and agility drills.”

He has also posted his workouts with BStrong blood flow restricted bands.

Blood flow restriction (BFR) training can give you high-intensity workout results while not overloading your muscle and joints. One 2021 study found BFR to be a promising form of training to optimize physical performance in athletes (1).

Wahlberg may not be competing, but let’s face it, the dude’s an athlete.


He’s a Cryotherapy Stan

Some people love ice baths, but Wahlberg prefers a -150 degree Fahrenheit cryochamber.

“You go in for three minutes, but you can move around, you can listen to a song,” he told TheEllenShow. “And it really kind of helps with your recovery.”

One study found whole body cryotherapy speeds up muscle recovery for a faster bounce back and optimal performance (2).

Wahlberg hasn’t talked much about his cryo habits since, but judging by his reaction in the above video, we have no reason to believe he gave it up.

He’s Got Natural Supplements

This is in part due to his own supplements line, Performance Inspired. “I’ve always been adamant about being natural, no matter what I was doing—training, putting on weight, losing weight,” Wahlberg told Men’s Journal. “So this is an all-natural product—nothing that can give you a bad reaction.”

Performance Inspired has a massive line of supplements from pre-workout, BCAAs, creatine, and protein powders.

Wahlberg’s morning routine starts with turmeric for inflammation, vitamins C and D, and a protein powder in a pre-workout shake, he told The Wall Street Journal.

He Gets 8 Hours of Unconventional Sleep

“I go to bed at 7:30—I always get eight hours,” he told The Wall Street Journal. That also means he’s up at 3:30 or 4 a.m.

To Wahlberg’s credit, he’s right in line with the National Sleep Foundation’s ideal seven to nine hours of sleep.

Although his wife may not be the biggest fan. “I’ll come home and I’ll be like, ‘Hey, I think I’m going to go to bed early,’ and [my wife] will be like, ‘You don’t have to tell me that. The one night you decide to stay up late, tell me that,’” he told WSJ

He Uses Golf as an Outlet

Wahlberg is famous for playing 18 holes of golf in under two hours, a feat any golfer would see as ludicrous. But he’s a busy guy and knows he has to prioritize alone time if he wants it.