Mark Hyman

6 habits
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Physician, functional-medicine advocate and author of Young Forever. His own documented regimen: twenty minutes of morning meditation, half an hour of strength and band work, a whole-food pegan diet blending paleo and vegan principles, a considered supplement stack, regular sauna, and a protected evening wind-down.

Morning

Morning meditation

Meditates about twenty minutes each morning.

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Strength training

Does about thirty minutes of strength and resistance-band work most days.

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Multivitamin, omega-3s and vitamin D3

Takes a quality multivitamin, omega-3s and vitamin D3 as his daily foundation, as he details publicly.

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Daytime

Pegan-style meals

Eats his pegan blend of paleo and vegan: whole foods, mostly plants, quality protein.

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Evening

Sauna sessions

Uses regular sauna for recovery and stress.

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Evening wind-down

Protects an unplugged wind-down before bed.

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Routines similar to Mark Hyman's

Dana WhiteUFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him, from bloodwork alone, that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.
Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.
Kevin RoseTechnology investor and founder of Digg, Oak (meditation) and Zero (fasting), apps that grew out of his own practices. His documented routine pairs daily meditation with a consistent time-restricted eating window, cold plunges, sauna, and a near-ceremonial pour-over coffee ritual.
Siim LandEstonian author and self-experimenter behind Metabolic Autophagy, focused on the practical side of longevity research. His documented staples: daily time-restricted eating, frequent sauna, heavy resistance training, walks after meals, and deliberate cold exposure.
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For information only.

These habits are compiled from public statements and are not medical advice or endorsed by Mark Hyman. Consult a qualified professional before changing your routine, supplements, or therapies.