What is Mark Wahlberg's Intermittent Fasting Routine?

December 9, 2025 •

3 min read

Mark Wahlberg famously revealed he found the secret to being able to indulge more often was adopting intermittent fasting. The actor adheres to a time-restricted eating schedule, which has become a cornerstone of his disciplined fitness and health regimen. This lifestyle change allows him to maintain a shredded physique with less time spent doing cardio.

Quick Summary

Mark Wahlberg primarily practices an 18:6 intermittent fasting protocol, eating three high-protein meals within a six-hour window, typically from noon to 6 p.m. He also incorporates occasional longer fasts, such as 24 or 63 hours, and exercises intensely during his fasted state.

Key Points

18:6 Fasting Protocol: Mark Wahlberg primarily follows an 18-hour fast and a 6-hour eating window for most of the week.
Specific Eating Times: He typically schedules his three meals between noon and 6 p.m. to fit within his daily fasting schedule.
High-Protein Meals: His diet during the eating window is packed with protein from sources like eggs, salmon, pork chops, chicken, and steak.
Fasting with Exercise: Wahlberg trains intensely in a fasted state, often working out early in the morning before his first meal.
Occasional Longer Fasts: He has incorporated more extreme fasts, such as a 63-hour period, for rapid weight loss and metabolic resets.
Leaner Body with Less Cardio: Wahlberg credits his intermittent fasting for helping him stay lean and achieving better results with less time spent on cardio.

Mark Wahlberg's Core Fasting Protocol

Mark Wahlberg is renowned for his unwavering dedication to fitness, but in recent years, his strategy has evolved. Moving away from the traditional bodybuilder approach of eating small meals frequently, Wahlberg embraced intermittent fasting, specifically the 18:6 method. This protocol involves fasting for 18 hours each day and consuming all meals within a tight six-hour eating window. Wahlberg typically schedules his meals at noon, 3 p.m., and 6 p.m., ensuring he finishes eating before his 7:30 p.m. bedtime.

The adoption of this routine was a game-changer for the actor, who found that it helped him get leaner quicker and reduced the amount of cardio he needed to perform. By shifting his metabolism to burn stored fat, he was able to achieve his desired physique more efficiently. He has also stated that he felt more energized since starting this program.

The High-Protein, Nutrient-Dense Diet

During his six-hour eating window, Wahlberg prioritizes consuming nutrient-dense, high-protein meals to fuel his demanding workout schedule and support muscle growth. He has shared a detailed breakdown of his typical daily food intake.

His meals usually consist of:

Breakfast (approx. 12 p.m.): A mix of eggs, protein pancakes, smoked salmon, pork chops, sausage links, and almond butter.
Lunch (approx. 3 p.m.): Lean protein like chicken and a vegetable such as bok choy.
Dinner (approx. 6 p.m.): Another lean protein, such as steak or fish, accompanied by a vegetable.

Training and Hydration While Fasting

Wahlberg doesn't let fasting slow down his legendary early-morning workouts. He regularly trains intensely during his fasted state, often waking up around 3:30 or 4 a.m. to get started. While fasting, he consumes water and coffee to stay hydrated and focused. His workouts frequently include heavy weights, dynamic movements, and targeted exercises for his core, chest, and legs. For recovery, he also utilizes cryotherapy and cold plunges to reduce inflammation.

Incorporating Extended Fasts and Cheat Meals

Beyond his daily 18:6 schedule, Wahlberg also includes more aggressive fasting periods and carefully planned indulgences. He has documented occasional longer fasts, including a 63-hour fast, during which he lost over 10 pounds. While such extended fasts are not a weekly occurrence, they serve as a 'reset' for his system after periods of more lenient eating.

For his cheat meals, Wahlberg opts for foods like pasta, cookies, and chocolate, which provide a controlled indulgence within his strict routine. The intermittent fasting framework allows him to enjoy these treats without completely derailing his progress.

Wahlberg's Fasting Routine vs. The 5:2 Method


Aspect	Mark Wahlberg's 18:6 Intermittent Fasting	The 5:2 Method (Alternate-day Fasting)
Timing	Fasting for 18 hours daily, eating for 6.	Eating normally 5 days a week, with 2 low-calorie days.
Consistency	Highly consistent daily schedule, requiring strong adherence.	More flexible, with normal eating most days.
Calorie Intake	Calories are consumed within a limited daily window.	Calorie restriction (500-600 kcal) is concentrated on two separate days.
Energy Source	Shifts body to burn fat for energy after 12-16 hours of fasting.	Can also lead to metabolic switching, but concentrated on specific days.
Meal Schedule	Strict meal timing (e.g., noon, 3pm, 6pm) daily.	Normal meal pattern on most days, reduced on fasting days.
Key Benefit	Allows for reduced time spent on cardio and more efficient fat loss.	Provides a less restrictive weekly schedule for some individuals.

Conclusion

Mark Wahlberg's intermittent fasting routine is a highly structured, intense program centered on an 18:6 time-restricted eating schedule and a high-protein diet. This approach has allowed him to reduce his gym time while maintaining a lean, athletic physique. While his discipline and dedication are notable, his routine includes more extreme elements, like extended fasts, which may not be suitable for everyone. As always, individuals considering a significant dietary change like intermittent fasting should consult with a healthcare professional before starting. The success of Wahlberg's routine lies in its consistency, focus on lean protein, and strategic use of both fasting and cheat meals to achieve and maintain elite fitness levels.

Related Reading: For more on the science behind intermittent fasting, refer to the Johns Hopkins Medicine guide on intermittent fasting.

Frequently Asked Questions

Mark Wahlberg's primary intermittent fasting routine is the 18:6 method, which involves fasting for 18 hours and consuming all meals within a specific six-hour window.

Wahlberg has stated that he eats his three daily meals within a six-hour period, typically starting at noon and finishing around 6 p.m..

Yes, Wahlberg is known for performing intense workouts during his fasted state. He wakes up early, drinks coffee, and exercises before his eating window begins.

His diet is very high in protein and includes foods like eggs, smoked salmon, pork chops, chicken, steak, and various vegetables like bok choy.

Yes, on occasion, Wahlberg has performed longer, more extreme fasts, including a 63-hour fast, for a metabolic reset.

According to Wahlberg, intermittent fasting has led to better results, increased energy, and a significant reduction in the amount of cardio he needs to do.

Yes, Wahlberg allows for controlled indulgences, such as pasta, cookies, and chocolate, which he enjoys within his 18:6 eating window.