Mark Hyman
Physician · The Dr. Hyman Show · author of Young Forever
Functional medicine physician, sixteen-time New York Times bestselling author and host of The Dr. Hyman Show, formerly The Doctor's Farmacy. He founded The UltraWellness Center, co-founded the lab-testing company Function Health and chairs the Food Fix Campaign on food policy. In his sixties he has laid out his own longevity routine in detail: a plant-rich diet he calls pegan, band-based strength work, hot and cold exposure and a long supplement list, and he is candid about which parts are experiments.
- Entries
- 25
- Does
- 23
- Recommends
- 2
- Discusses
- 0
The gear and products they use
All 15 products in this stack
- SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Protein powder
Goat whey is his pick, blended into the healthy aging shake he uses around strength training. He argues that plant protein alone rarely delivers enough leucine to build muscle unless amino acids are added.
Source: The Doctor's Farmacy: The Benefits Of Strength Training And How to Get StartedView item: Protein powderBacked by 16 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Creatine monohydrate
One of six supplements he says he takes every day, singled out for muscle as people age and, in his reading of the studies, for insulin sensitivity. He pairs it with resistance training.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript)View item: Creatine monohydrateBacked by 11 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
A small dose at night, taken as part of a wind-down that also includes eye shades and earplugs. He lists it with his everyday supplements rather than his experimental longevity stack.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Magnesium (threonate or glycinate)Backed by 11 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Electrolyte supplementation
Starts every morning with at least four cups of water with electrolytes added, listed as the hydration step in his own fasting guide.
Source: drhyman.com Longevity Journal: practical guide to fastingView item: Electrolyte supplementationBacked by 9 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Omega-3 (EPA/DHA)
Daily fish oil, which he links to brain, mood and skin, and he credits it for his hard nails. He says he takes omega-3s himself and would rather see levels checked on a blood test than guessed at.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript)View item: Omega-3 (EPA/DHA)Backed by 7 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Multivitamin
One of the six supplements he says he takes every day. He describes a multivitamin and mineral as a safety net for a baseline of nutrients rather than anything more ambitious, with older adults, vegans and people on restricted diets named as the groups most likely to fall short.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript)View item: MultivitaminBacked by 5 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin D3
On the short list he says he takes every day. He tells listeners to pick the D3 form and take it with fat, describes vitamin D as acting more like a hormone than a vitamin, and thinks most people test low.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript)View item: Vitamin D3Backed by 5 of 44 stacks - SupplementDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
NMN and NAD precursors
Sits in what he calls his longevity stack, taken daily. He says the stack is a lot and does not expect everybody to copy it, and human evidence for NMN remains thin.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: NMN and NAD precursorsBacked by 4 of 44 stacks - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Oura Ring
Tracks sleep with an Oura ring and an Apple Watch. The data is mostly for diagnosis: a late meal shows up as a bad night, and a glass of wine as a heart rate that never dropped.
Source: The Doctor's Farmacy: My Personal Longevity RoutineVisit ouraring.com (opens in a new tab)Backed by 4 of 44 stacks - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Red light therapy device
Owns a red light machine at home and uses it with the aim of supporting his mitochondria. He files it under hormesis, the small stresses he thinks make the body stronger.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Red light therapy deviceBacked by 4 of 44 stacks - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Resistance bands
Most of his strength work runs on bands from the TB12 system, chosen because they travel anywhere with a floor and a doorknob and, in his experience, cause fewer injuries than heavy weights. He says he has no relationship with the company.
Source: The Doctor's Farmacy: The Benefits Of Strength Training And How to Get StartedView item: Resistance bandsBacked by 4 of 44 stacks - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Blue-light blocking glasses
Wears blue-blocker glasses in the evening to cut blue light before bed, one of the smaller habits in his nightly routine.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Blue-light blocking glassesBacked by 3 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Sulforaphane (broccoli sprouts)
Takes a broccoli-extract product for its sulforaphane content as part of the longevity stack he lists, the experimental tier he says he does not expect everybody to follow.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Sulforaphane (broccoli sprouts)Backed by 3 of 44 stacks - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Percussion massage gun
Bought a Theragun after pricing it against a couple of monthly massages, and uses it on himself between the professional massages he still tries to get once a month.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Percussion massage gunBacked by 2 of 44 stacks - BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
Young Forever
His 2023 book and the source of the routine above: the hallmarks of aging, testing, self-assessment quizzes and a step-by-step program. He calls it the culmination of his life's work.
Source: The Doctor's Farmacy: My Personal Longevity RoutineView item: Young ForeverBacked by 1 of 44 stacks
Protocols
9 entriesRepeatable, mostly free routines with a defined trigger and dose.
Came to lifting around 60 after years of assuming tennis, biking and yoga counted. Now he runs a home program he can finish in half an hour, and says he feels fitter and stronger at 63 than he did at 40.
Source: The Doctor's Farmacy: The Benefits Of Strength Training And How to Get StartedBacked by 37 of 44 stacksCold baths for years, timed at three or four minutes with a stopwatch. At home it is a big bathtub filled with cold tap water, 48 degrees in winter by his measurement; he describes himself as close to addicted to the combination of hot and cold.
Source: The Doctor's Farmacy: The Science Behind Cold And Heat TherapyBacked by 23 of 44 stacksHe keeps at least 12 hours between dinner and breakfast. Every night. Three or four times a week he stretches that to 14 or more, to give his body what he calls a chance to do autophagy.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 21 of 44 stacksAims for seven to eight hours, asleep by ten and up by six or seven, in a bedroom made as dark and quiet as he can get it.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 19 of 44 stacksSteam rather than a dry sauna. He put a steam shower in his bathroom 23 years ago, calls it the gift that keeps on giving, and alternates it with the cold bath until he cannot stand either.
Source: The Doctor's Farmacy: The Science Behind Cold And Heat TherapyBacked by 16 of 44 stacksHot yoga whenever he can find a studio, vinyasa a couple of times a week, and a little stretching most days to stay flexible.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 7 of 44 stacksFour to six days a week of aerobic work, about half an hour of intervals, on a road or mountain bike and indoors in winter. Tennis, hiking and swimming fill in the rest.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 6 of 44 stacksThe label is his own for a plant-rich, food-as-medicine way of eating, high in phytochemicals and with what he calls the right amount of protein for his age, since he argues older people need more to hold muscle. Nutrition sits at the base of his longevity plan.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 1 of 44 stacksWants people testing far beyond a standard checkup: vitamin D, magnesium, omega-3 levels, ferritin, inflammatory markers and a full lipid panel. He co-founded Function Health, which sells that panel, an interest he states himself.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript)Backed by 5 of 44 stacks
Habits
1 entryDaily practices held long enough to become default behavior.
Meditates once or twice a day and adds breathwork, from simple deep breathing to longer practices. Time in wilderness and a weekly gathering with old friends are the rest of his stress plan.
Source: The Doctor's Farmacy: My Personal Longevity RoutineBacked by 17 of 44 stacks
In their own words
Checked word for word against the linked source
“Sleep, I always try to get seven, eight hours sleep. I usually get to sleep by 10, up by six or seven. And I make sure I take magnesium at night. I wear eye shades, I have ear plugs.”
The Doctor's Farmacy: My Personal Longevity Routine (opens in a new tab) · 10 Mar 2023 “All right, now what do I take in terms of supplements? Well, I always have the basics. Vitamin D, fish oil, a multivitamin.”
The Doctor's Farmacy: My Personal Longevity Routine (opens in a new tab) · 10 Mar 2023 On Multivitamin
“So I try to not eat, give myself at least 14 hours between dinner and breakfast, which gives my body a chance to do autophagy, clean up at night at least three or four times a week”
The Doctor's Farmacy: My Personal Longevity Routine (opens in a new tab) · 10 Mar 2023 “And I don't really like going to the gym that much, sometimes I go, but I basically do a home strength training program. I use Tom Brady's system called TB 12 Sports. … And I find I can do my routine in half an hour. I'm in and out and I love it and I feel so good afterwards.”
The Doctor's Farmacy: The Benefits Of Strength Training And How to Get Started (opens in a new tab) · 14 Apr 2023 “I'm kind of addicted to cold and hot therapy actually. I think I might be addicted. It's so addictive. It just makes you feel so good.”
The Doctor's Farmacy: The Science Behind Cold And Heat Therapy And How To Do It For Maximum Benefit (opens in a new tab) · 5 Apr 2023
Stack notes are paraphrased. Anything in quotation marks is a short excerpt copied from the transcript it links to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.