At 5.30am, while most people are still asleep, Dr Anthony Nakhla is already up and beginning his day with prayer.
The dermatologic surgeon and founder of Eighth Day skincare shares how faith, family, fitness and a science-led approach to health shape his daily routine, from the operating theatre to his home wellness centre.
He told the London Standard: “Being a husband and father is the most important part of my life, so I help feed and entertain our kids while my wife gets them ready for school.
“I take creatine and vitamin D and get the rest from whole foods. From there my days vary. I’m a dermatologic surgeon and operate every Wednesday, primarily micrographic surgery and facial reconstruction.
“As the founder and chairman of Eighth Day skincare, I’m also involved in science, product development, creative direction, brand and strategy.”
“My diet is nutrient dense, high in protein and low in added sugar”
He revealed that he follows a nutrient-dense diet high in protein and low in added sugar, starting his day with a whey protein shake and coffee before having four eggs after his workout, often accompanied by cottage cheese or Greek yoghurt.
Dr Nakhla added: “Lunch and dinner are grilled chicken, steak or fish, maybe with broccoli or fruit. If I snack, it’s nuts, dates or Wilde chips. Weekends are non-restrictive.
“I take doctor-directed Repatha and metformin. With a family history of high cholesterol I believe in keeping my lipids and insulin levels low. I distinguish these from supplements because everything you take should have a rigorous scientific rationale based on your medical history.
“I train six days a week: hot yoga twice, HIIT three times and incline walking cardio. I add strength work with free weights and Tonal equipment. When I want to get outside, I hike with a 25lb rucksack.
“Movement keeps me grounded. When I exercise, I think more clearly, handle stress better and become more present. Whether I’m operating or with my family, I’m better when I’ve trained.”
Dr Nakhla wears an Oura Ring “24/7” and an Apple Watch during workouts
Oura
Dr Anthony Nakhla believes recovery is “as important as training”, so he has built a wellness centre at home featuring a sauna, steam room, cold plunge, zero-gravity flotation tub, PEMF therapy and a Japanese massage chair.
He wears an Oura Ring 24/7 and an Apple Watch during workouts, focusing on sleep, recovery, heart rate variability and overnight heart rate. Rather than fixating on individual readings, he looks for patterns over time.
He added: “I’m resistant to the idea that longevity requires endless biohacks. My fundamentals are training, cardiovascular fitness, mobility, heat, cold, quality sleep and nutrient-dense food. We sometimes confuse complexity with sophistication.
“My evenings bring me back to my family. Cooking is meditative, delivering the same calm focus I feel in surgery. Putting the kids to bed starts the wind-down and when we can, my wife and I recap the day.
“My bedroom has blackout shades, a sound machine and an eye mask. I also take a night-time formula including melatonin, GABA, L-theanine and valerian root.
“I fall asleep faster and sleep better when I’ve trained hard. Then I keep the room dark, cold and quiet. My Oura data shows that a late meal and alcohol raise my heart rate overnight. But as long as it’s not every night, I don’t mind the trade-off for fellowship and fun.
“My philosophy? Faith, family, discipline, purpose, balance and joy. There is a strange paradox around longevity. People become so preoccupied with extending their lives that they become afraid to live them.”