Fuel & Recovery

Zuckerberg's practical approach: ~4,000 cal/day during training, no coffee (fighting is better than caffeine), and 7-8 hours of sleep with Eight Sleep + Oura.

3 diet · 2 sleep

Mark Zuckerberg

Meta/Facebook CEO. BJJ tournament competitor. Completed Murph Challenge in under 40 minutes.

Diet

daily

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Protocol Actions

Diet (3)

High-calorie intake during training

daily · Daily

~4,000 cal/day

No caffeine in morning

daily · Daily

Zero coffee

Not restrictive with food choices

daily · As needed

McDonald's: 20 nuggets, quarter pounder, fries, McFlurry

Sleep (2)

Sleep Duration Target

daily · Nightly

Wake 7:00-7:30 AM

Eight Sleep + Oura Ring

daily · Nightly

Temperature-controlled sleep + tracking

high-calorie

sleep

recovery