Mark Wahlberg has revealed his new ‘tuned’ daytime routine where he sleeps in – until just 3.30am.
The A-lister – who made headlines in 2018 when he launched his militant diet and exercise program – no longer eats oatmeal, peanut butter, blueberries and eggs for breakfast, but instead fasts for 18 hours a day.
After waking up from “3:30 a.m. to 4 a.m.,” the 51-year-old downs a slew of supplements and vitamins, including turmeric and vitamins C and D.
He only recently started drinking espresso, which he uses to suppress his appetite during the long fast, which usually lasts from 6pm until midnight the next day.
By Marky Mark’s standards, that’s actually a step down from his previous fitness regimen, where he got up at 2:30 a.m. and plowed through up to eight meals a day.
But the Transformers actor – worth an estimated $400 million – says the new version gives him “better results” without doing as much cardio or spending as much time in the gym.
He moved to Las Vegas this year with his wife, Rhea Durham, and their four children, Ella (19), Michael (16), Brendan (14), and Grace (12), to offer the best lifestyle for his family. They previously lived in Los Angeles.
Pictured above is Mark Wahlberg’s daily routine, which he says keeps him more productive and in better shape than ever. The Oscar winner – worth an estimated $400 million – said: “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. “
The Transformers actor caused shockwaves when he revealed his workout schedule in 2018, which included getting up at 2.30am every day. In the new ‘muted’ version, he gets up between 3:30 and 4:00. The actor is pictured above in Wahlstraat, a series that follows him as he tries to run his business
In an interview with The Wall Street Journal about his productivity, the ‘Transformers’ star said he gets the most done when it “fits into my routine.”
“Getting the right amount of rest, staying really focused. My spirituality, my faith must be the focus.’
Of the new plan, he added, “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.”
The Oscar winner’s day starts around 3.30am to 4am, before he takes supplements, sips an espresso and heads to the gym.
He trains for about an hour and a half, and varies the exercises depending on the upcoming roles. In general, however, the regimen focuses on strength training.
He also hits the golf course before his eating window starts at 12:00 and ends at 18:00.
On days when he hits the gym harder, the Gambler actor cuts the eating window by an hour or two.
Wahlberg was introduced to intermittent fasting by his friend and media agency CEO Ari Emanuel.
Proponents of the method say it reduces inflammation, lowers the risk of conditions like arthritis, and can even promote muscle growth by affecting hormones.
But they also warn of unpleasant side effects, including hunger pangs, which take about a month to wear off as the body adjusts to the change.
Wahlberg is known for following a high-protein diet consisting of turkey patties, egg whites, meatballs and chicken.
Its carbohydrate sources are usually rice, potatoes and oats.
The diet plan and amount of food consumed varies depending on whether he is trying to change his body for a new film role.
For his 2013 role in Pain and Gain, Wahlberg ate 10 meals a day to gain 47 pounds.
But he switched to fried foods, wine and beer for his role in 2016’s Deepwater Horizon, which required him to be heavy and out of shape.
The actor-turned-businessman added that his bedtime is set at 7:30 p.m.
When asked about the early morning, he said: get up early, there is no one around.
“I go through all my emails and try to reach everyone I work with in different ways.
“I can make a lot of these calls in the morning while I’m walking back and forth to the golf course or while I’m in the car.”
He said that he observes intermittent fasting at least five days a week.
For relaxation, he likes to go swimming in a nearby lake, says the actor. He also goes to the physical therapist for back problems.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
