Sam Altman

Technology entrepreneur

Sam Altman is a technology entrepreneur and OpenAI co-founder who writes about technology, work and productivity.

Protocols

Wellness

Food and caffeine account

Date of record:: Not stated

Altman described being vegetarian since childhood, usually skipping breakfast and drinking espresso on waking and after lunch.

About this protocol

Altman described being vegetarian since childhood, usually skipping breakfast and drinking espresso on waking and after lunch. He estimated his caffeine intake rather than reporting a measured dose.

Vegetarian diet

Reported since childhood

Usually skipping breakfast

Approximately 15 hours without eating · Usually omits breakfast

Espresso

Self-estimated total caffeine around 200 mg per day · On waking and after lunch

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Wellness

Morning indoor light

Date of record:: Not stated

Altman reported using a full-spectrum LED for a short period on most mornings.

About this protocol

Altman reported using a full-spectrum LED for a short period on most mornings. The account does not identify the light’s intensity, model or distance, so it is not a standardized light-therapy prescription.

Full-spectrum LED light

About 10–15 minutes · Most mornings

Open protocol

Sleep

Sleep environment and devices

Date of record:: Not stated

Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker.

About this protocol

Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker. He also reported an eye mask and earplugs while traveling.

Cool, dark, quiet bedroom

During sleep

Chili Pad

When the room could not be made cold enough

Emfit QS+Active

Eye mask

When traveling

Earplugs

When traveling

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Training

Weights and occasional intervals

Date of record:: Not stated

Altman described an hour of heavy weight training three times weekly and occasional high-intensity intervals.

About this protocol

Altman described an hour of heavy weight training three times weekly and occasional high-intensity intervals. The account gives no named lifting program, exercise list or interval prescription.

Heavy weights

About 1 hour per session · Three times weekly

High-intensity interval training

Occasionally

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Supplement

Supplement choices

Date of record:: Not stated

Altman describes using blood tests to guide his supplement choices. He names methyl B12, omega-3, iron and vitamin D3.

Methyl B12

Omega-3

Iron

Vitamin D3

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