Longevity expert Dr Mark Mikhail has shared his daily routine, which includes no breakfast, no coffee until 10am, and a daily cycle to work, alongside sauna and cold plunge sessions.
Morning routine and supplements
Dr Mikhail, co-founder of 3 Peaks Health and Medical Director at Fulham Pier's new Sael Spa, wakes naturally at about 7am, although during stressful periods he has been known to wake at 3am compelled to finish work.
He turns on Radio 4 while checking the weather and his day ahead, needing about an hour of background thinking time to dress in matching clothes. He describes himself as routine-light but does two things religiously: a scoop of ID formulas with a sachet of LOAM fibre, then stares at his tray of supplements to decide if he needs anything else.
Exercise and spa habits
He avoids coffee until about 10am to wait for total adenosine clearance, and tends not to have breakfast, instead cooking as much as his social calendar allows. He cycles to work daily but needs exercise to be scheduled and requires accountability to someone else.
As medical director at Sael Spa, he can use the sauna and cold plunge whenever he is in the clubhouse, noting that sitting in a sauna overlooking nature is something he never thought possible in London.
Health tech and stress management
When his discipline drops, seeing improvements in his HRV and sleep scores encourages him to get back on track, though he would prefer people got better at understanding their bodies intuitively. He uses a hydrogen machine to inhale molecular hydrogen, a potent antioxidant that mops up reactive oxygen species, giving him clarity of thought.
He is resilient to stress, having run a start-up for four years, and only makes major decisions when feeling mentally powerful. For mindfulness, he follows breath coach Rob Rea's advice to start with one focused breath a day, beginning with a 4-7-8 breath.
Evening wind-down
He is affected by winter and uses a SAD light and Exomind sessions. He winds down at 9pm, may have sleep tea with reishi, and avoids mentally taxing activities. He uses an Eight Sleep mattress topper and White Company linen, and takes magnesium, glycine, or melatonin if predicting a tricky time, plus secret hangover pills after drinking.
His philosophy: balance and be kind to yourself. The quest for health should not come at the cost of living your life.
