Aubrey Marcus - Complete Biohacking Protocol & Longevity Strategy
CEO & Founder of Onnit, Author, Podcast Host, Entrepreneur
Aubrey Marcus is the founder and CEO of Onnit, a lifestyle brand based on Total Human Optimization philosophy. He hosts the Aubrey Marcus Podcast with over 100 million downloads and is the author of the NYT Bestselling book 'Own the Day, Own Your Life'.
Aubrey Marcus's Longevity Metrics & Biomarkers
Aubrey Marcus's Complete Supplement Stack (6 Supplements)
Nootropic Complex
His company's nootropic for memory and focus support
Greens Powder
To compensate for nutrient gaps in modern diet
Probiotics
For gut health and immune system support
- • Digestive health support
- • Immune system enhancement
B-Complex Vitamins
For energy and nervous system support
Omega-3 Phospholipids
For omega-3 fatty acids and brain health
- • Enhanced bioavailability compared to triglyceride forms
- • Supports brain and cognitive function
Vitamin D3
For immune function and overall health
- • Improves bone health and calcium absorption
- • Supports immune system function
Aubrey Marcus's Biohacking Protocols
Morning Hydration Protocol
12 ounces room temperature spring water with 3g Himalayan salt and lemon juice upon waking
Cold Water Immersion Training
Swimming laps in cold pool for sunlight, movement, and cold exposure combined
Cold Therapy
30-50 power breaths followed by breath hold, then cold shower for minimum 3 minutes
Intermittent Fasting
8-hour eating window from noon to 8pm, or skipping breakfast entirely
Binaural Beat Napping
30-minute nap with theta wave binaural beats in early afternoon
Peripheral Vision Meditation
Mindfulness practice focusing on entire visual field while breathing deeply
Evening Journaling
Writing life mission and three daily objectives before bed
Aubrey Marcus's Daily Biohacking Routine
Daily Schedule:
Aubrey Marcus's Diet & Nutrition Protocol
Total Human Optimization Diet
High fat, high protein, low carb with emphasis on micronutrients and avoiding anti-nutrients
Meal Timing
8-hour eating window (noon-8pm) or skip breakfast entirely
Diet Type
low-carb/intermittent fasting
Aubrey Marcus's Exercise & Fitness Protocols
Functional Training
Aquatic Conditioning Training
Frequently Asked Questions About Aubrey Marcus
What is Aubrey Marcus's biological age?
Aubrey Marcus's biological age is currently being measured and will be updated soon.
How many supplements does Aubrey Marcus take?
Aubrey Marcus takes 6 different supplements daily as part of their longevity protocol. Key supplements include Nootropic Complex, Greens Powder, Probiotics, and more.
What diet does Aubrey Marcus follow?
Aubrey Marcus follows a Total Human Optimization Diet diet protocol with 8-hour eating window (noon-8pm) or skip breakfast entirely. High fat, high protein, low carb with emphasis on micronutrients and avoiding anti-nutrients
What is Aubrey Marcus's exercise routine?
Aubrey Marcus follows 2 distinct exercise protocols. Their primary protocol is Functional Training, performed Daily (afternoon preferred).