What does Dr. Mark Hyman's daily routine include?

Dr. Mark Hyman's daily routine includes 22 activities across 4 time blocks (Morning, Pre-lunch workout + hot/cold, Core supplement stack, Evening wind-down). Total tracked time: 1h.

@mark-hyman

Community-documented routine — compiled from public interviews with sources cited. Not affiliated with Dr. Mark Hyman.Are you Dr. Mark Hyman? Claim this profile

Dr. Mark Hyman

@mark-hyman·Aug 4, 2026

Dr. Mark Hyman's Daily Longevity Routine

Mark Hyman's personal longevity routine as he describes it on The Doctor's Farmacy: a 6-7 AM wake after a 10 PM bedtime, a pre-lunch bike-interval and strength workout with steam and ice bath, a core supplement stack, and an evening wind-down with a 12-14 hour overnight fast.

Longevity

#longevity #supplements #functional-medicine #exercise

activities

duration

blocks

supplements

Category Breakdown

Health 45%Habits 27%Wellness 9%Fitness 9%Nutrition 5%Lifestyle 5%

Time Allocation

Morning

— · 4 activities

Pre-lunch workout + hot/cold

1h · 5 activities

Core supplement stack

— · 9 activities

Evening wind-down

— · 4 activities

000

Morning

Wakes 6-7 AM4 activities

Wake between 6-7 AM (targets 7-8 hours of sleep)

Check sleep data (Oura Ring / Apple Watch)

Rehydrate with water

Meditation (once or twice daily) and breathwork

Pre-lunch workout + hot/cold

Late morning5 activities · 1h

Interval training on the bike (30 minutes, 4-6 days/week)

30m

Strength training with resistance bands (30 minutes, 3-4x/week)

30m

Steam session

Ice bath

Post-exercise healthy-aging shake with goat whey

Core supplement stack

Daily9 activities

High-quality multivitamin

Vitamin D3 (5,000-10,000 IU when correcting deficiency)

Omega-3 fish oil (EPA/DHA)

B complex (homocysteine management)

NMN (900mg)

Mitopure (urolithin A, for mitophagy and muscle)

Curcumin

Creatine and amino acids

Gut Food (prebiotics, probiotics, polyphenols)

Evening wind-down

Evening4 activities

Magnesium at night

Blue-blocker glasses at night

Eye shades and earplugs for sleep

Asleep by around 10 PM; 12-14 hour overnight fast until breakfast

Sources

This routine was documented from the following public sources.

1. My Personal Longevity Routine – The Doctor's Farmacy Ep. 687
Mark Hyman
“Nature is my medicine.”
2. Dr Hyman's Daily Supplement Routine
The Chalkboard
“Think of supplements as part of their diet. You want the best-quality food and the best-quality supplements you can buy.”
3. Office Hours: The Perfect Morning Routine for a Longer, Sharper Life
Mark Hyman

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FAQ

What does Dr. Mark Hyman's daily routine include?: Dr. Mark Hyman's daily routine includes 22 activities across 4 time blocks (Morning, Pre-lunch workout + hot/cold, Core supplement stack, Evening wind-down). Total tracked time: 1h.
What supplements does Dr. Mark Hyman take?: As documented in this routine, Dr. Mark Hyman takes: High-quality multivitamin, Vitamin D3 (5,000-10,000 IU when correcting deficiency), Omega-3 fish oil (EPA/DHA), B complex (homocysteine management), NMN (900mg), Mitopure (urolithin A, for mitophagy and muscle), Curcumin, Creatine and amino acids, Gut Food (prebiotics, probiotics, polyphenols), Magnesium at night.