Could You Stick to Mark Hyman’s Daily Routine?

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Hello Routine Optimizers,

This week, we’re taking a closer look at Mark Hyman’s daily routine. His disciplined rhythm helps him stay sharp, energized, and focused on longevity. From early morning rituals to precision-based nutrition, Hyman’s approach is centered on optimizing healthspan, not just lifespan. Built on consistency, functional habits, and a deep knowledge of metabolic health, his routine is a blueprint for staying vibrant and productive at any age.

Mark Hyman’s routine skips the “stare into the abyss” part and replaces it with supplements, Zone 2 cardio, and blood sugar monitoring. Honestly, it’s less dramatic but way more effective.

In this week’s newsletter, we explore:

🌅 The morning routine that sets a calm, focused tone for his entire day
🥗 The nutrient-packed breakfast and supplements for lasting energy
🧘 Why mindfulness, journaling, and cold exposure are daily non-negotiables
💼 How he structures work time to protect focus and avoid burnout
🍽️ The food philosophy that keeps his body and brain in peak condition
🌙 His sleep routine—including the supplements and habits that power deep rest

Start the Day with Water

Mornings are a key part of Dr. Mark Hyman’s daily rhythm. His approach is built around giving the body what it needs after a full night of rest. It’s not about hacks or fancy protocols, just consistent habits that set the tone for energy, clarity, and focus from the start.

• Consistent wake-up and rehydration routine: He typically wakes up around 6:00 AM and immediately drinks a large glass of water — about 30 ounces — to replenish fluids lost during sleep. Depending on the day, he might wake closer to 6:30 AM, especially if he’s been traveling or working late.

• Mineral and citrus boost: He often adds sea salt or a mineral mix to support electrolyte balance, along with a squeeze of lemon for vitamin C and a mild detox effect. He prefers his water lukewarm or room temperature, which is gentler on the stomach first thing in the morning.

• Simple but steady habit: This may seem like a small step, but it’s one of his most reliable health rituals. It supports digestion, energy, and cellular function right from the start of the day.

• Optional add-on: For those who want to boost their morning hydration, a green powder can be added to provide extra nutrients, adaptogens, and probiotics in one quick mix.

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Quiet Time for a Clear Mind

Before jumping into emails or meetings, Dr. Mark Hyman prioritizes a few quiet minutes for himself. These early moments help him stay grounded, reduce stress, and approach the day with more focus and intention.

• Morning meditation and screen boundaries: He typically spends about 20 minutes meditating each morning and avoids checking his phone or email right away. This combination helps him ease into the day without stress triggers or digital distractions clouding his mind.

• Adjustable routine for busy days: On mornings with less time, even five minutes of breathwork or mindfulness helps him reset. He also uses this time to reflect on his goals and set a clear intention for the hours ahead.

• Mental and physical benefits: Regular meditation is one of his go-to tools for lowering stress and reducing inflammation, two things he closely monitors for long-term health.

• Helpful tools: Apps like Headspace or Mindfulness can make it easier to build this habit into your own routine, especially if you’re just getting started with daily meditation.

This short pause in the morning is one of Dr. Hyman’s most reliable habits, a small investment in mental clarity that pays off all day long.

Caffeine and a Quick Reset

This part of Dr. Mark Hyman’s morning may seem simple, but it plays a big role in how he stays focused and calm throughout the day. Natural light, a bit of caffeine, and a few minutes of journaling help him stay energized and mentally clear without feeling rushed.

• Getting outside with coffee: Around 7:00 AM, he steps outside for sunlight while sipping on 1–2 cups of coffee. This routine supports his circadian rhythm, improves sleep later that night, and gives him a gentle boost in focus without relying on excessive caffeine.

• Gentler alternatives: For those who want a lower-stimulant option, drinks like Yerba Mate or matcha tea can offer smoother energy and focus while being easier on the nervous system than traditional coffee.

• Journaling for clarity: While enjoying his morning drink, he spends a few minutes writing down goals, reflections, or moments of gratitude. It’s a short practice, but it keeps him mentally anchored before work starts.

• Protecting attention early: This combination of light exposure, mindful caffeine use, and quiet reflection helps him guard his mental space, one of the keys to staying focused in a world full of distractions.

• Want to build your own habit? You can check out our daily journaling article for tips on how to create a simple and steady journaling routine that sticks.

This calming trio of light, caffeine, and reflection is a low-effort but high-impact part of Mark Hyman’s mornings.

Passive Wellness with Red Light

Not every part of Dr. Mark Hyman’s morning involves movement or mindfulness. Some habits are more passive but still play a valuable role in supporting his health and recovery.

• Built-in morning habit: He uses a red light therapy face mask for about 10–15 minutes each morning. This usually happens while he’s drinking his coffee or writing in his journal, so it blends into his routine without requiring extra time or effort.

• Benefits without disruption: Red light therapy is believed to support skin tone, reduce signs of aging, and aid cellular repair. He appreciates it as a low-effort, high-reward tool that fits into his focus on long-term wellness.

• Easy consistency: It’s one of the simpler tools in his routine, all it takes is showing up and turning it on. No added stress, no interruptions, just a quiet layer of support.

Technology doesn’t have to be loud to make an impact. This passive part of Mark Hyman’s routine supports recovery and skin health while letting the rest of his morning flow as planned.

Morning Movement and Strength

Dr. Mark Hyman doesn’t approach exercise as a performance goal. For him, movement is a form of daily maintenance, a way to stay mobile, reduce pain, and feel sharp. His workouts are flexible and built around what his body needs each day.

• Flexible morning sessions: He usually starts exercising around 7:30 AM, after his earlier routines. Whether it’s a full resistance training workout or a short walk on busy days, he aims to stay active every morning.

• Resistance bands on the go: His preferred method is full-body resistance training using the TB12 band system. These bands are easy on his joints, help build functional strength, and are light enough to travel with.

• Movement for longevity: Throughout the week, he rotates between cardio and flexibility work like biking, hot yoga, swimming, or tennis. This variety helps him stay energized, reduce back pain, and keep workouts interesting without overdoing it.

• Staying consistent with purpose: Exercise is part of his routine not to chase performance but to feel better, reduce inflammation, and stay strong as he ages.

This fitness habit is a steady part of Mark Hyman’s mornings. It helps him stay active, balanced, and mobile, even when time is short.

Recovery

Recovery isn’t always about resting after workouts. Dr. Mark Hyman uses temperature-based therapies like saunas and cold plunges to reduce inflammation, boost energy, and promote resilience.

• Routine for recovery: After his workouts, he often turns to a steam shower or sauna to relax his muscles and support circulation. Several times a week, he adds in cold exposure — usually a 3-minute plunge in 40°F water — to reduce inflammation and stimulate recovery.

• Staying consistent at home: He keeps a cold plunge tub at home to make the habit easier to stick with. On busier days, he swaps it for a 2–3 minute cold shower, keeping the core benefit without needing extra setup time.

• Purposeful stress: These hot and cold exposures help trigger hormetic stress, a gentle challenge to the body that encourages it to adapt, grow stronger, and stay resilient with age.

This balanced approach to heat and cold is simple but effective, helping Mark Hyman stay energized and recovered without overcomplicating his routine.

Breakfast That Boosts Longevity

After his workout and recovery routine, Dr. Mark Hyman turns his attention to a nutrient-packed shake that’s built with intention. It’s more than just breakfast, it’s a blend of ingredients that support energy, recovery, digestion, and long-term health.

• Timing and base: He usually blends his shake after his morning cold plunge to break a 12–16 hour fast. The shake starts with 40–50 grams of high-quality whey protein and a scoop of creatine to support muscle recovery, strength, and brain function.

• Targeted add-ins: He includes specific ingredients to support longevity, like Mitopure (Urolithin A) for cellular energy, adaptogenic mushrooms like reishi or chaga for stress support, and either probiotics or prebiotic fiber to improve gut health and digestion.

• Flavor, fats, and fiber: Healthy fats from avocado, chia seeds, or hemp seeds add creaminess and satiety. He also throws in frozen berries for flavor, antioxidants, and anti-inflammatory benefits, all blended with a smooth plant-based milk like almond or macadamia.

This smoothie isn’t just a habit, it’s a strategic part of his morning routine that keeps him nourished, focused, and satisfied until lunch.

Daily Supplements for Long-Term Health

Dr. Mark Hyman’s supplement stack is a consistent part of his wellness routine. These daily additions help him support energy, brain function, immune health, and healthy aging, especially when paired with his nutrient-dense meals and morning movement.

• Core daily support: He starts with a high-quality multivitamin to cover general nutrient gaps, along with a daily dose of vitamin D3 (5,000 IU) paired with K2 to support bone health, mood, and immunity.

• Anti-inflammatory and brain health aids: His stack includes 1–2 grams of omega-3 fish oil from wild-caught sources and curcumin for joint and immune support. Both are backed by strong research for reducing inflammation and protecting long-term health.

• Gut and metabolic boosters: He often adds a dairy-free probiotic to his morning shake to support digestion, and uses NAD+ boosters like NMN to improve mitochondrial energy and cellular function as part of his longevity strategy.

• Stress and recovery-focused additions: C15:0 fatty acid, NAC (N-acetylcysteine), and ashwagandha are all regulars in his rotation, chosen for their effects on energy, sleep quality, detoxification, and stress response.

• B-vitamin complex: He also includes a methylated B-complex with B6, B12, and folate to support detox pathways, nervous system function, and energy metabolism throughout the day.

This supplement lineup isn’t random — it’s a curated set of tools that helps Mark Hyman feel sharp, stay resilient, and show up consistently each day.¹

Staying Active While Working

Once his morning routine is complete, Dr. Mark Hyman begins his workday feeling clear and focused. His daily schedule is designed to support both productivity and well-being.

• Starting the day strong: By around 9:00 AM, he begins work after completing his full morning routine. His workday often includes seeing patients, writing, recording podcast episodes, or attending meetings tied to functional medicine.

• Built-in movement breaks: He avoids sitting for long periods by taking short movement breaks throughout the day.

• Staying active through transitions: He often keeps lunch breaks moving with short walks or walking calls and, when time allows, ends his workday with a light bike ride or a casual stroll to unwind before evening.

This intentional approach to work keeps Mark Hyman productive without feeling burned out. It’s less about hustle, more about staying physically and mentally engaged throughout the day.

A Hearty Salad That Actually Satisfies

After a focused morning of movement and deep work, Dr. Mark Hyman keeps lunch straightforward but strategic. His midday meal centers around what he calls a “big fat salad” — a nutrient-dense mix designed to energize the afternoon without causing a crash.

• Timing and base: He usually eats lunch around noon, following his smoothie and morning routine. His go-to is a large salad packed with leafy greens, avocado, toasted seeds like pumpkin or pine nuts, cherry tomatoes, olives, and a generous pour of olive oil.

• Protein and healthy fats: He often adds wild-caught fish like sardines, mackerel, or salmon to give the salad staying power. The combination of protein, olive oil, fish, and seeds supports long-lasting energy, improved nutrient absorption, and a steady blood sugar level.

• Balanced and satisfying: The salad is low in sugar and starch but high in fiber, fat, and flavor. He’ll occasionally top it off with lemon juice or herbs for variety and thanks to how filling it is, he rarely needs to snack before dinner.

This no-fuss lunch supports Mark Hyman’s steady energy and mental clarity, a simple meal built around real food that delivers on both taste and function.

Meditation and Dinner

As the workday wraps up, Dr. Mark Hyman makes a conscious effort to slow down and transition into rest and connection. His evening routine combines mindfulness with nourishing food and meaningful moments to support both mental clarity and physical recovery.

• Transition to rest: Around 5:00 PM, he resets with a 20-minute meditation session, often using the Ziva Meditation method to calm the nervous system and mentally shift out of work mode.

• Stress release and evening presence: Meditation allows him to let go of daily tension and feel more present during his evening, helping to prevent stress from affecting his downtime or sleep quality.

• Dinner timing and setup: He typically eats dinner between 5:30 and 6:00 PM, ensuring he finishes his meal at least three hours before bedtime to support healthy digestion and better sleep.

• Enjoyment and connection: He often cooks his own meals, sometimes inviting friends or family to join. Phones are put away, music plays in the background, and dinner becomes a time to connect and unwind.

• Balanced and satisfying meals: A typical plate might include leafy greens, roasted mushrooms, and a fresh salad. When he wants dessert, it’s a few squares of dark chocolate or berries, always after his main meal.While he usually avoids alcohol, he may occasionally enjoy a glass of organic red wine.

Evening Wind-Down Routine

As the evening unfolds, Dr. Mark Hyman shifts into a calm, intentional rhythm that helps him disconnect from the busyness of the day and prepare for quality rest.

• Relaxation window: Between 7:00–8:00 PM, he transitions into evening mode, stepping away from the day’s responsibilities to reduce stimulation and ease his body into rest.

• Soaking ritual: A hot bath with Epsom salts and a few drops of lavender essential oil is one of his favorite rituals. It helps relax muscles, calm the nervous system, and signal that it’s time to slow down.

• Screen and tech boundaries: Around 8:00 PM, he puts on orange-tinted blue-light blocking glasses if screens are still in use, helping minimize melatonin disruption. He also uses tech settings like Night Shift and prefers warm, dim lights throughout the house.

• Evening reading habit: On many nights, he reads something light, uplifting, or informative, enough to shift his focus from work without overstimulating his brain.

• Audio-based relaxation: If he’s not reading, he may listen to a positive podcast or audiobook—keeping things screen-free and soothing.

• Connection and emotional grounding: About once a week, he connects with close friends on Zoom to share thoughts and maintain meaningful relationships, which supports emotional wellness.

Sleep Routine

To wrap up the day with intention, Dr. Mark Hyman follows a structured sleep-support routine that blends natural supplements, tech discipline, and a calming sleep environment.

• Consistent bedtime: He aims to be in bed by 10:00 PM every night, helping him wake up naturally around 6:00 AM. This consistency keeps his sleep rhythm stable and aligned with his daily energy needs.

• Magnesium Glycinate: He takes 300–400 mg of magnesium glycinate (usually three capsules) before bed to relax muscles, ease the nervous system, and improve overall sleep quality.

• Cortisol Manager: When stress levels run high, he may take a supplement with ashwagandha and calming herbs to reduce cortisol and quiet the mind.

• No screen exposure after 9:00 PM: He sticks to a strict cutoff for devices, avoiding blue light to protect melatonin production and ease the transition to sleep.

• Optimized sleep space: His room stays dark, cool (65–68°F), and quiet. He uses blackout shades, an eye mask, and earplugs or white noise to block distractions.

• Occasional melatonin and 5-HTP: These are not nightly staples, but he may use them during travel or when sleep timing is off. Both help support natural sleep onset and mood regulation.

• Supportive mattress and pillow setup: He opts for organic bedding to minimize toxin exposure and encourage full-body relaxation.

• Glycine and L-theanine: Both compounds support calm without sedation. Glycine may help lower core body temperature, while L-theanine reduces mental chatter before sleep.

• Sleep tracking habits: Each morning, he checks metrics like HRV, resting heart rate, and deep sleep using his Oura Ring, helping him adjust habits if needed.

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Want to Build Habits That Actually Last?

Mark Hyman’s daily routine is no accident. It’s structured, intentional, and focused on long-term vitality. If you’re looking to stop guessing and start feeling better, come join us on Facebook and Instagram. We share practical routines and science-based tips to help you boost energy, support your health, and stay consistent no matter how busy life gets.

Sustainable change doesn’t happen overnight. It starts with a routine that works.

The Routines Team

1  Dietary Supplements