DAY 7: Circadian analysis of Mark Wahlberg ⠀ Mark Wahlberg is famous for one of the most extreme schedules in Hollywood. Everyone talks about Mark Wahlberg's 3:30am alarm. But the more impressive part is the other end of his day. He's in bed by 7:30 and gets a full eight hours every single night. So how does his circadian health actually score? ⠀ Sleep: 9/10 ⠀ For all the jokes about his alarm, he protects his sleep better than almost anyone on this leaderboard. He's in bed around 7:30, sometimes just before 8, and he's said he always gets at least eight hours. In his words, sleep is just as important as exercise, if not more. ⠀ That full eight hours matters. Night is when your body switches from running the day to repairing it, burning fat and making the ketones that drive the cleanup work. He gives that window its full length every single night. ⠀ Nighttime darkness: 8/10 ⠀ When you're in bed at 7:30, there's basically no room for late night screens or bright lights. On top of that, he's said he eats all his food in a six-hour window from noon to 6pm, so his kitchen is closed long before dark. ⠀ Your organs have their own clocks, and they're built to handle food during daylight, so that early cutoff lines up nicely. The one catch is summer. In Las Vegas the sun doesn't set until around 8pm in June, so he's lying down before it's even dark out, and his bedroom has to do all the work to get his brain into melatonin mode. ⠀ Morning timing: 9/10 ⠀ Whatever you think of 3:30am, it's consistent. He's held roughly the same wake time for years, just shifted from his old 2:30am alarm to 3:30. Even on his days off, his idea of sleeping in is 4:30. ⠀ Your clock loves a wake time that barely moves. It's what lets your cortisol spike land at the same time every morning instead of drifting around. ⠀ Morning light: 4/10 ⠀ This is where the 3:30 alarm costs him. Prayer, reading and his famous "4am club" workouts at the gym all happen hours before the sun comes up, under artificial light. In late October, sunrise in Vegas isn't until almost 7am. ⠀ The cells that set your clock evolved to read a slow 60 to 90 minute ramp from darkness to full daylight. Gym lights just flip on at one flat brightness. The fix is easy though. When you're up before sunrise, use bright lights indoors, then get outside once the sun actually comes up. ⠀ Daytime light: 6/10 ⠀ In his free time he's said he likes to golf and swim in a lake, which is real time in full daylight. But a lot of his days are spent on film sets, in meetings, and building out his new gym in Summerlin. ⠀ Even a cloudy day outside is at least 10,000 lux, compared to around 500 indoors. And set lights are bright, but they're not the sun, missing most of the red and infrared you'd get outside. ⠀ Travel: 3/10 ⠀ This year he spent about three months filming Netflix's The Big Fix, starting in Sydney, where the clock is 17 hours ahead of Vegas, then finishing with two weeks in Penang, Malaysia in July. After that it was back home and off to LA for his movie's premiere. ⠀ Every big time zone jump leaves your clock running on the place you just left. And when your whole routine is built around a 3:30am alarm, landing somewhere 17 hours off makes it a lot harder to hold onto. ⠀ Location: 8/10 ⠀ He moved his family from LA to Summerlin, just outside Las Vegas, in 2022 and is still there, and you don't get much more sunshine than the desert. ⠀ It's also far enough south that the winter sun still has some real strength to it, unlike most of the northern US where UVB pretty much disappears in the cold months. ⠀ Overall: 6.7/10 ⠀ He's got the sleep discipline of a monk and lives in one of the sunniest places in the country. If he stepped outside once the sun came up and spent less time crossing the planet, he'd be coming for Bryan Johnson's top spot. ⠀ Circadian leaderboard so far: ⠀ 1. Bryan Johnson: 7.9/10 2. Mark Wahlberg: 6.7/10 3. LeBron James: 5.3/10 4. Sydney Sweeney: 5.0/10 5. Donald Trump: 4.0/10 6. Elon Musk: 3.2/10 7. MrBeast: 3.0/10 ⠀ Who should I break down next?