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journalism → support → readers
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we → purchase → commission
At 5.30am, while most people are still asleep, Dr Anthony Nakhla is already up and beginning his day with prayer.
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Nakhla → begin → 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.
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faith → share → 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.
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them → tell → school
“I take creatine and vitamin D and get the rest from whole foods.
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I → take → foods
From there my days vary.
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days → vary → ?
I’m a dermatologic surgeon and operate every Wednesday, primarily micrographic surgery and facial reconstruction.
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I → ’m → ?
“As the founder and chairman of Eighth Day skincare, I’m also involved in science, product development, creative direction, brand and strategy.
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I → involve → science
“My diet is nutrient dense, high in protein and low in added sugar”
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diet → add → 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.
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he → reveal → cheese
Dr Nakhla added: “Lunch and dinner are grilled chicken, steak or fish, maybe with broccoli or fruit.
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Lunch → add → broccoli
If I snack, it’s nuts, dates or Wilde chips.
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it → snack → ?
“I take doctor-directed Repatha and metformin.
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I → take → Repatha
With a family history of high cholesterol I believe in keeping my lipids and insulin levels low.
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I → believe → levels
I distinguish these from supplements because everything you take should have a rigorous scientific rationale based on your medical history.
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you → distinguish → history
“I train six days a week: hot yoga twice, HIIT three times and incline walking cardio.
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I → train → days
I add strength work with free weights and Tonal equipment.
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I → add → weights
When I want to get outside, I hike with a 25lb rucksack.
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I → want → rucksack
“Movement keeps me grounded.
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Movement → keep → me
When I exercise, I think more clearly, handle stress better and become more present.
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I → exercise → stress
Whether I’m operating or with my family, I’m better when I’ve trained.”
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I → operate → family
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.
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he → believe → sauna
He wears an Oura Ring 24/7 and an Apple Watch during workouts, focusing on sleep, recovery, heart rate variability and overnight heart rate.
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He → wear → sleep
Rather than fixating on individual readings, he looks for patterns over time.
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he → fixate → time
He added: “I’m resistant to the idea that longevity requires endless biohacks.
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longevity → add → biohacks
We sometimes confuse complexity with sophistication.
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We → confuse → sophistication
“My evenings bring me back to my family.
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evenings → bring → family
Cooking is meditative, delivering the same calm focus I feel in surgery.
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I → deliver → surgery
Putting the kids to bed starts the wind-down and when we can, my wife and I recap the day.
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wife → put → day
“My bedroom has blackout shades, a sound machine and an eye mask.
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bedroom → have → shades
I also take a night-time formula including melatonin, GABA, L-theanine and valerian root.
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I → take → melatonin
“I fall asleep faster and sleep better when I’ve trained hard.
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I → fall → ?
Then I keep the room dark, cold and quiet.
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I → keep → room
My Oura data shows that a late meal and alcohol raise my heart rate overnight.
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meal → show → rate
But as long as it’s not every night, I don’t mind the trade-off for fellowship and fun.
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I → ’ → fellowship
People become so preoccupied with extending their lives that they become afraid to live them.”
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they → become → them
The Aporia
