Mark Wahlberg posing for photos

Mark Wahlberg’s New Health Regime Includes Waking up at 3:30 am and Fasting for 18 Hours a Day

“Toned down” for Wahlberg = Intense for the rest of us.
By Austin Letorney
May 21, 2024

Back in 2018, Mark Wahlberg took to Instagram to share the daily routine that helped him get his impressive physique. It included 2:30 a.m. workouts, frequent snacking, and cryochamber sessions.

Now the 51-year-old multi-hyphenate says he’s ‘dialing down’ his routine by sleeping in until 3:30 a.m., spending less time at the gym, and embracing intermittent fasting (IF)—and he’s getting fitter as a result.

“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,” Wahlberg said in a recent interview with The Wall Street Journal. “I’m trying to share that information with everybody because I’m really, really seeing the benefits and pretty quickly.”

Wahlberg’s New Daily Routine

Once Wahlberg’s alarm goes off—3:30 a.m. most mornings but occasionally pushing it out to 4 a.m.—he prays, swallows supplements including turmeric for inflammation, vitamins C and D, and protein powder (we’re guessing some from Performance Inspired, since he’s a co-founder) before working out for 90 minutes.

He even gets in a round of golf before eating his first meal of the day.

Wahlberg told the WSJ that he was introduced to intermittent fasting by his friend and media agency chief executive Ari Emanuel.

Of his new adoption of IF Wahlberg says, “The perfect window for me [to break my fast] is between noon and 6 p.m.” On a harder workout day, he says the fasting window might be smaller. “It might be 12 to 14 hours. But five days a week, I’m doing that 18-hour fast.”

Celeb Health Habits

Wahlberg Isn’t the Only Celeb Fan of IF

Wahlberg isn’t the only famous face embracing intermittent fasting. Kumail Nanjiani is a big fan of the 18:6 plan, while Terry Crews’ IF regimen is built around fasting for 16 hours.

Why have these guys embraced going without food for the build of their day?

Studies show IF helps digestion, cuts cravings, and protects against health conditions like insulin resistance and heart disease (1,2,3). And more, it has the potential to help you shed excess fat (4).

Nephrologist Jason Fung, M.D., previously told The Edge that benefits are seen faster with an 18:6 fast—the one Wahlberg uses—because it’s more intense and gives you more time in a fasted state.