Mat Fraser: Daily Routine

After finishing second two years in a row, Mat Fraser overhauled his life—and trained, ate, and slept his way into becoming the Fittest Man on Earth.

When Mat Fraser came runner up in the 2015 Crossfit Games for the second time in a row, it was a disappointment that stayed with him. “It felt like I had lost first place,” he admitted in a Men’s Journal interview. Motivated to never feel like that again, Fraser made changes to his lifestyle, with a particular focus on his diet, after realising that he “ate terribly the year before.”

Before I found success in the Games, I trained as hard as I could all the time but I wasn’t putting in the same effort outside of the gym. I thought all the value was just in the training itself, but really it’s the small percentages that add up. For example, ensuring your diet is on point, that you’re getting enough sleep and properly warming up and cooling down before and after your workout – that’s what makes all the difference.

After overhauling his routine to ensure he was getting in the right nutrition, sleep and training, Fraser went on to win the Crossfit Games four years in a row (2016, 2017, 2018, 2019), and is currently the reigning holder of The Fittest Man on Earth title.

Fraser’s daily routine begins when he wakes up between 7.30-8.30am, after getting his required 9 to 10 hours of sleep. His fiancee, Sammy, who prepares all his meals, has breakfast and coffee waiting for him. “I’m having coffee and food within two minutes of being awake—your classic three-part breakfast of bacon, eggs, and oatmeal,” he told GQ in a 2018 profile.