Mark Wahlberg is among the world’s most recognizable actors. Although his film career keeps him in the spotlight, the “Boogie Nights” star is also well known for his demanding fitness routine and disciplined lifestyle.
Wahlberg follows a daily schedule that many people would find exhausting, even though some are still inspired to try it. He typically begins his workout at 4 a.m., waking at 3 a.m. to pray and eat a pre-workout meal before exercising.
However, a medical professional is warning that copying Wahlberg’s early-morning routine without making other lifestyle changes could have unwanted health effects.
Anneliese Cadena is a board-certified nurse practitioner and clinical consultant at Feel30, a telehealth provider focused on men’s health and testosterone replacement therapy.
Cadena says setting an alarm several hours earlier without adjusting bedtime can leave people tired, distracted and less productive. For men adopting an earlier schedule, she recommends making sleep a priority. Simply moving the alarm forward, without going to bed earlier, can deprive the body of the rest it needs to function during the day.
“If you normally wake up at 7 a.m., suddenly setting your alarm for 3 a.m. while keeping the same bedtime cuts four hours from your opportunity to sleep,” Cadena explained. “That can leave you feeling worse during the day, even if you manage to get out of bed.”
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According to the National Heart, Lung, and Blood Institute, too little sleep can interfere with concentration, decision-making, problem-solving, memory, emotional control and the ability to cope with change. “Getting enough quality sleep at the right times helps you function well throughout the day,” the institute states. People who do not get enough sleep may be less productive at work or school, take longer to complete tasks, react more slowly and make more mistakes.
For someone who requires eight hours of sleep, a 3 a.m. wake-up call means falling asleep by 7 p.m. the night before. In practice, that also requires time to unwind and drift off. An earlier start may mean cutting back on afternoon coffee, limiting late-night screen time or changing other habits that make it harder to fall asleep.
Cadena recommends choosing a wake-up time that matches a person’s responsibilities while still allowing enough time for sleep. “Getting up at 6 a.m. and feeling rested may serve you much better than forcing a 3 a.m. start that leaves you struggling through the afternoon,” she said.
For those who genuinely want to wake up that early, the Cleveland Clinic recommends shifting bedtime earlier by 15 or 20 minutes for several days before making another gradual adjustment. Its guidance calls for seven to nine hours of sleep each night.
Someone who normally wakes at 7 a.m. could first aim for 6:45 a.m. while also going to bed earlier. Any further changes should continue to protect total sleep time. Moving the alarm ahead by a full hour each day can quickly reduce rest if bedtime does not change as well. If falling asleep earlier becomes difficult or daytime sleepiness worsens, it may be best to pause and reconsider whether the target wake-up time is suitable.