The routine · 6 steps · 1 min read

Mark Hyman’s daily routine

From his own blog posts and interviews.

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The day ring

No ring for this one: Mark describes the order of steps, not clock times, and we don’t guess.

At a glance

6 steps

Independent summary — Mark Hyman hasn’t endorsed this page. Some links may be affiliate links.

The day, step by step

Morning

~6:00approx.
Nutrition
About 1 litre of water with electrolytes
Why: “We all wake up a little dehydrated.”
¹
What they use
Electrolyte mixAdded to morning water.
Free or cheap: a pinch of salt and a squeeze of citrus.
See it in What they use
Morningapprox.
Mind
Meditate 10–20 min
¹
Morningapprox.
Mind
Coffee and journaling
He avoids coffee in the afternoon.
Why: To protect sleep.
¹
Morningapprox.
Training
Resistance-band workout
About 30 min, 4–5 days a week, plus stretching; hikes, tennis or biking 4–5 times a week.
Why: He likes morning workouts for the light.
²
What they use
Resistance bandsHe uses bands so he can train anywhere.
Free or cheap: bodyweight exercises.
See it in What they use
After trainingapprox.
Nutrition
Protein shake for breakfast
With berries; 30–50 g protein is a “non-negotiable” for him.
¹

Day

One routine a week ✦

Every Sunday. New people as soon as they’re added. Free.

Busy-person version

When	Step	Source
~6:00	About 1 litre of water with electrolytes Nutrition	¹
Morning	Meditate 10–20 min Mind	¹
Morning	Coffee and journaling Mind	¹
Morning	Resistance-band workout Training	²
After training	Protein shake for breakfast Nutrition	¹
When there’s time	Sauna Recovery	³

Times marked “approx.” in the timeline are our reading of the source.

Only things Mark has named. Some links may be affiliate links.

NutritionElectrolyte mixAdded to morning water.Free or cheap: a pinch of salt and a squeeze of citrus.
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TrainingResistance bandsHe uses bands so he can train anywhere.Free or cheap: bodyweight exercises.
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