Mark Hyman’s Guide to Living Longer and Staying Strong

When it comes to longevity, Mark Hyman says it's not the heroic interventions that matter most. It's the small things you do every day. In this episode, A16Z partner Daisy Wolfe sits down with Mark, co founder of Function Health, to walk through what he does for his own health. We get into strength training, protein, supplements, sleep, meditation, sauna, cold plunges, and why Mark believes muscle is the currency of longevity. We also discuss how testing and AI could change preventative medicine by helping us understand what's happening in our bodies long before it becomes disease. Mark, today, we are going to dive into what you do for your own health, by the way. Very. And we're gonna press you to be honest because I think we all look to people like you and think, are we doing enough? And so I'm very curious, like what a good day and a bad day looks like for you as it pertains to food, exercise, supplements, sleep, tracking, diagnostics. Let's talk about an average day. What time do you wake up? Do you do it with an alarm? Do you do it I usually don't wake up an alarm. I usually wake up naturally around 06:30, seven. And, you know, if I say what is my typical ideal day, what would I be doing? And I would say it's not about getting it perfect. It's about just the little tiny things you do every day. It's a little investments in your health bank account that add up and pay massive dividends. And I think you don't have to get it perfect. Have to do everything right. But if you kind of stack the deck in your favor, it's gonna end up actually helping you to have energy, to feel good, to sleep well, to prevent disease. It's not the giant heroic things like that seven day water fast or something that's gonna really make the difference. It's a little investment for you. So if you only have ten minutes to meditate, just do it for ten minutes. So this morning, I had someone do it, so I did a ten minute meditation, so I'm gonna do 20. And that's sort of the first thing ever turn my phone before I turn the lights on, and it just helps me sort of ground for the day. And I do a little gratitude practice. Right? And what are the three things I'm really grateful for? It's just a great way to start the day with a positive mindset. And then I'll typically work out. So I'll do like a pretty hard forty five minute straight training session at my gym. It's a nice day, I'll take my bike, maybe go for a bike ride for forty five minutes, which a lot of hills are on Austin. And then I usually have, like, a really good... I call my longevity shake. So that would be, the way I start the day. And that's go …