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The routine · 7 steps · 1 min read

Rich Roll’s daily routine

From his interviews describing his days. He says there’s “no typical day” but some consistent practices.

MindTrainingNutritionSleep
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The day ring

2 of 7 steps have a stated clock time. Tap a dot to jump to it.

Sleep
12a6a12p6p
At a glance
7 steps

Independent summary — Rich Roll hasn’t endorsed this page. Some links may be affiliate links.

The day, step by step

Morning
  1. Sleep

    Wake without an alarm

    Why: He says he never sets an alarm.

    1
  2. Nutrition

    Water with apple cider vinegar and salt, then tea or coffee

    About a litre of water first.

    1
  3. Mind

    Meditate and journal

    In older show notes: a 20-minute meditation and a gratitude list.

    3
  4. Training

    Train

    Trail run, bike or swim, with strength work mixed in; often fasted.

    Why: He’s a morning person: “I get up and get it done right away.”

    2
Midday
  1. Nutrition

    Big green smoothie

    Leafy greens, berries, seeds, beets.

    2
Evening
  1. Mind

    Family dinner, then some writing

    1
  2. Sleep

    Bed

    He has described sleeping in a tent in his yard.

    Why: He says it improved his sleep.

    1
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Busy-person version

The core, in 3 steps

  1. MindFive quiet minutes and three gratitude lines before your phone.
  2. TrainingMove first thing, even 20 min.
  3. NutritionOne big plant-heavy meal or smoothie a day.

Every step, in one list

WhenStepSource
~6:00Wake without an alarm
Sleep
1
MorningWater with apple cider vinegar and salt, then tea or coffee
Nutrition
1
MorningMeditate and journal
Mind
3
MorningTrain
Training
2
After trainingBig green smoothie
Nutrition
2
EveningFamily dinner, then some writing
Mind
1
~9:00 pmBed
Sleep
1

Times marked “approx.” in the timeline are our reading of the source.

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Sources (3)
  1. Mercy For Animals — Rich Roll interview
  2. GQ — The real-life diet of Rich Roll
  3. Rich Roll Podcast — Optimize your morning routine (RRP 124)

Last checked 16 Oct 2026.

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