Dr. Mark Hyman

Coming up on this episode, part of the problem with the statin research is that it's not that they're bad or good. Every drug has a role, it's a tool. It's like saying water, is water good or bad? Well, if you drink too much water, you can die of seizures, but you need water to survive, right? Everything has a role. Let's talk about red light therapy.

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So you're not seeing the full spectrum of what the data show. You're just saying cherry pick data that shows this massage and twisted, you know, I think it was Mark Twain said there's liars or damn liars and they're statisticians. And so it's part of the problem with the statin research is that it's not that they're bad or good. Every drug has a role. It's a tool.

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It's like saying water, is water good or bad? Well, if you drink too much water, you can die of seizures, but you need water to survive, right? Everything has a role.

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But how it's used, how frequently it's used, who it's prescribed, how often it's prescribed, the manipulation of the medical system, the manipulation of the scientific research and the lack of transparency about the data, the lack of publication of all the data, gives us a warped view of how great these drugs are. And they're the number one class of drugs sold in the world globally.

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I heard cardiologists saying you should serve it at McDonald's with your, you know, big stack of fries. I know, I know. Or have it over the counter. I mean, there was in 2021 globally, it was $15 billion spent on statins. It's projected to be $22 billion by 2032. I mean, this is a staggering amount of money on one drug. Absolutely. And it's so, there's a lot at stake here. 100%.

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Visit timeline.com slash d-r-hymen for 10% off. Trust me, your body will feel the difference. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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And that's really the failure here. And evidence-based medicine is held up as this wholly... kind of idle in a sense that we bow to, but often we kind of think misinterpret what it means. And I think your explanation of it is really important because it's not just what the data show. And it's also which data and who funded the data and what wasn't studied.

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And the absence of evidence isn't the evidence of absence. So there's a whole bunch of stuff that's going on.

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I think a lot of people, it's like the Truman Show. People in the system, it's like the Truman Show. They think they're in this perfect world. And that they're doing good. And I think they're good people. And they're trying to do good. They're not deliberately trying to harm people. But they can't see what they don't see. Exactly.

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More and more people are getting heart disease, but less people are dying from it. Is that accurate? Yes, correct. Because we have better management, we can deal with risks.

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100%.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy.

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Just over four days now. So wait, just to back that up for people. So there's two kinds of treatments for cholesterol that are happening. One is what we call primary prevention. You've never had a heart attack, but your cholesterol is high, your doctor will give you a drug like a statin.

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Then there's secondary prevention, which means you've already had an event and it's trying to prevent a second event. And that's what you're just talking about. If you already had a heart attack and you take a statin, it shows that you're only living an extra four days. Yeah.

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And what that means, everybody, is how many people you need to treat with a certain drug to get a benefit. Yes. If you have a bladder infection or strep throat and I give you an antibiotic, it's, you know, pretty much 100%. Absolutely. It's like you need to treat one person to get one person better. Yeah. Or maybe if they have a resistant antibiotic, it's two.

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But with a statin, you have to treat 89 people for five years to prevent one heart attack?

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Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field. So let's just trump right in. So welcome back to the podcast.

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I've partnered with Air Doctor to offer my listeners an exclusive deal. Right now, head to airdoctorpro.com slash drhyman to save up to $300 on Air Doctor today. So essentially, if you've never had a heart attack and you have high cholesterol and you take a statin, it won't prevent you from, it won't prevent one single death. It will prevent a heart attack.

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If 100 people take it, it'll prevent one heart attack. So 99 people taking it for five years will have no benefit.

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It seems great to have you back in person here in Austin, Texas in my new studio.

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We did. So as you heard from the introduction, it seems an esteemed cardiologist from the UK who's been a vocal critic of a lot of the mainstream ways of thinking about cardiovascular risk, cardiovascular health, and the use of statins as our primary therapy for reducing cardiovascular disease, which is, after all, the number one killer in the world. We're going to dive deep into...

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Big tobacco did it for a long time. If you Google me, you'll find many groups that are attacking me, like the American Council on Science and Health, which sounds great, but it's actually a front group for pharma, big food and big ag that think trans fats, pesticides, smoking, and glyphosate are all healthy for you. And I'm like, okay.

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And if they come up with something very, you know, erudite and smart. So you've experienced them all, right? Science-based medicine, American Health and Science and Health. I mean, Quackbusters, Quackwatch. I mean, I've been there all through it. You get it. I totally get it. And I actually, I find a badge of honor, you know?

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But again, this is what- Don't confuse me with the facts. My mind is made up.

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Yeah, exactly.

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So essentially this interesting legal case that we started out with has sort of indicated, that you and your colleagues were speaking truth to power. So let's get into the details here because everybody's listening going, yeah, well, my doctor checked my cholesterol and my LDL was high and they recommend a statin. And like we said, it's the number one prescribed drug in the world.

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75% of the prescriptions are for preventing heart attacks if you've never had one. It's called primary prevention. There's very weak data to show that that actually works, especially for women, especially for over a certain age. Yeah. There is benefit for people who've had a heart attack, no doubt. It's not like taking an antibiotic for a strep throat, but there is a benefit.

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the issues around these drugs, around what we need to actually be looking at for cardiovascular disease. And I think your opinion is gonna be a little bit jarring for people because it goes against the conventional wisdom, which isn't necessarily always wise.

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And I'd love you to sort of unpack how you came to go from being a trained cardiologist who basically swallowed the gospel to one who understands and has looked at the literature and has come to a different conclusion. Because it's not just that you're anti-drug or you're anti-medical care, anti-the system. You're for the truth and for science and for an objective look at the facts.

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So the question I have is, how did you go from being a trained cardiologist

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who believed in statins, to one who started to question statins, to one who's come to understand that our approach to cardiovascular disease might be a little bit misguided, and we'll talk about what the right approach should be later, but I kind of want to start with unpack the science for us, because everybody listening knows, has heard if their cholesterol's high, to take a statin.

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And if statins cause side effects, which they do for a lot of people, probably 20% get some muscle damage or some symptoms or increase the risk of diabetes. We'll talk about that data. There's still a huge drive in our society for prescribing these and globally.

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Yeah, and I covered a lot of this in my book, Eat Fat, Get Thin, which we sort of unpacked the whole history of how we got this low-fat craze that led to this high-sugar-starch craze that then led to this dramatic rise in obesity, which now, of course, we're treating with another drug,

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And I think it's a much more nuanced conversation that people need to be having around cardiovascular disease than high LDL cholesterol, bad cholesterol, take a statin, end of story. Essentially what we all do in medicine, if we're trained in traditional medicine, high cholesterol equals statin. And if statin causes side effects, you can play with a bunch of other drugs like PCSK9 inhibitors.

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So you looked at the saturated fat literature and you weren't impressed and data showed that it didn't seem to be.

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By the way, you're not alone on this. I mean, it was a major paper published by Darsh Mazzafarian from Tufts and others. looking at butter and actually showing that there really wasn't evidence that it was a problem.

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But we're going to start out at the end, which is this lawsuit that was filed by two of your colleagues that you were going to be a part of but decided not to be for various reasons because you couldn't actually talk about the issues that you care about, which I guess has a lot of integrity. But the case was brought by Zoe Harcombe and Dr. Malcolm Kendrick against...

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Because we've overemphasized an index on LDL cholesterol and forgotten everything else. Absolutely. Right.

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because there's a drug for it it was interesting to me if there was a drug for insulin resistance that worked really well and we have metformin but it's and it fixed insulin resistance you know everybody be prescribing it but we don't even diagnose it in most people because we don't have a drug for it and it's stunning to me that you know i was talking to the lab director at Quest Laboratories.

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Associated Newspapers, which is the publisher of the Mail on Sunday. And there were a series of articles published in March of 2019. They were part of a campaign called Fight Fake Health News. This was even before COVID and the whole misinformation. And in these articles, they named the claimants statin deniers, including you. which isn't actually true.

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He said, what percent of your tests you get to come in are measuring insulin? Which is, I think, one of the most important things you need to know about your biomarkers. And he was like, less than 1%.

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And it's part of why I co-founded this company, Function Health, to really look at a deep biomarker set around cardiometabolic risk factors, including insulin, including LP little a, including something called ApoB, which I want to talk to you about.

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Not just your total LDL, HDL, and triglyceride levels, but also particle number, particle size, inflammation markers, all the things that are often missed, but that are much better at giving you a holistic picture of your cardiovascular risk. And then you know where to intervene.

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And one of the studies that was so interesting to me was actually from I think Scotland or Ireland was where they looked basically at a series of patients who came into an emergency room with a heart attack. And they did glucose tolerance tests on everybody who came in with a heart attack. And they found that two thirds either had diabetes or prediabetes who had a heart attack.

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That that was really the big driver. Now there's a subset of people who have familial lipid disorders, inherited genetic lipid disorders. And those people probably need to be treated more directly.

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For the majority of people out there who are obese or have pre-diabetes or metabolic dysfunction, which is basically in America, 93% of Americans, that's what's driving probably most of the heart disease, not butter or saturated fat or LDL elevations.

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Which is very interesting. Part of the problem with this data, though, and I'll just push back a little bit, is it's observational data and the data... Like from the Hawaii study, you showed that if you were older and you had higher cholesterol, you're more likely to live longer than if your cholesterol is lower.

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But it may be because the people who have low cholesterol are malnourished, have cancer, and other reasons.

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Okay, so you sort of looked at all the data, and you came up with this very kind of...

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contrary opinion which is that LDL isn't all it's cracked up to be that statins work a little yeah but not for the reasons we think meaning they lower inflammation and they may have other properties that may benefit so we don't even know what called this pleiotropic effects that they for example they induce nitric oxide synthase which dilutes your blood vessels and reduces inflammation and helps your lining of your blood vessels all that's protective

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And they accused you and your colleagues of spreading misinformation about statins, which they described as quote, deadly propaganda. The newspaper's article suggested that their statements led people to avoid taking statins, which was a big public health risk.

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And so it may be it stabilizes plaque, it may help in those ways, but it may not be the LDL lowering effect. In fact, Paul Ritker from Harvard, I remember he published a trial, I think it was the Jupiter trial, where they showed that if you had a high LDL, but didn't have any inflammation, you didn't have that significant a risk of having heart disease.

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Problems with your blood sugar and insulin. Interresistance.

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100%.

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So why is this not getting more play? Why is still the dogma and the orthodoxy that If you have a high LDL, you take a statin. Do you want my honest answer, Mark? Yeah. I mean, I know doctors are usually very good-hearted, very smart, well-intentioned, don't want to hurt their patients, try to do what's in the best interest of their patients and follow the science.

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So why are they not hearing about this?

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In response to these articles, your colleagues filed a defamation lawsuit, arguing that these articles falsely portrayed them as deliberately spreading lies about statins. Now, the High Court has seen multiple legal arguments, particularly around the public interest defense under the Defamation Act of 2013 in the UK. But in 2024, just recently,

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And it's hard, I mean, listen, I practice medicine, I've seen patients, you're busy. I literally had to lock myself in a room, download every paper on this, read it carefully myself, synthesize it all, try to make sense of it, and it's still confusing. And I wrote a whole book about it, called Eat Fat, Get Thin. And I think it's still hard.

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So the average doctor doesn't have time to kind of do that. They kind of take it at face value when they get taught in their training. And they try to look at the evidence the best they can, but also they're looking at sort of biased evidence that is published.

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And you have to think about it. You have to take time to think and learn. I mean, John F. Kennedy said, we enjoy the comfort of opinion without the discomfort of thought. And I think it's hard to kind of sort through it all. I mean, I found it very hard. You know, I just sort of reflect back on some of the data that I uncovered as I was sort of researching this.

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the case was ruled in favor of your colleagues against the newspaper so in some ways you've been vindicated by the legal system that what you're raising in terms of concerns about Stans and I'm kind of quoting from you at this point which is their their data is flawed on Stans

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And it was just one very large study showing that it was, I think, 231,000 people in 541 hospitals that had had a heart attack. And it was looked at over a six-year period. And they looked at cholesterol lipid levels for everybody. They found that 75% of people who had a heart attack had, quote, a normal LDL under 130, which is what's considered normal. 50% had optimal levels under 100.

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17% had... super optimal levels under 70. But what they did found was really interesting. And again, it confirms this whole metabolic hypothesis of heart disease, that it's really related to mostly insulin resistance, that those with low HDL and high triglycerides which goes along with small, dense cholesterol particles, were much at a higher risk of having a heart attack.

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And so, in fact, the average HDL in that group was 39, which should be ideally over 50, and the average triglycerides was 160, should be probably under 100, ideally under 70. And it didn't really seem that LDL was really the driver.

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the triglyceride to HDL ratio, it was the triglycerides and the HDL, and it was what we generally call an atherogenic lipid profile, which is not just about the total number of cholesterol or the LDL number, it's about the quality of your cholesterol, which is the size and number of the particles, and the smaller dense particles are the ones that are more putting you at risk.

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And those are the ones that are caused by sugar and starch, not fat. Fat actually improves the size of your lipid particles. Yeah.

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And it's kind of interesting because you get the benefit in some ways of inflammation protection, but you also get increased insulin resistance.

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So you'll mend the argument and argue the other side. How would you argue against yourself for this? Because, you know, I've had these conversations with cardiologists, with experts, and they're like, listen, the data is just so strong about statins. And there's no question that they lower risk. And there's no question they're a benefit. And yes, there are side effects.

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It can cause mitochondrial injury. It can cause muscle pain. It can cause insulin resistance, but the trade-off is worth the risk. And the data is so prevalent and so strong and so clear that we should all be taking a stance.

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It's overemphasized, it's overprescribed, it has risks, and there are other factors that need to be considered that are often being missed. And it's a more nuanced view that you have. It's not just drugs are bad, food is good, or drugs are bad and wheatgrass is good.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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That's right. It's not working so good anymore.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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It's basically looking at very nuanced science to help unpack what we know and what we don't know about cholesterol and cardiovascular risk. Walk us through what happened with that case and what the findings were and how you have all been vindicated as a result of the legal decision around this court case that was basically defending you, essentially.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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I think that's right. I mean, I think, you know, We have to sort of look at this at a high level. Like any tool, there is a use for statins. There's a use for the PCSK9 inhibitors. There's a use for the new CTP drugs that are coming out. There are people who benefit. And I don't think it's heterogeneous.

The Dr. Hyman Show

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I think we have to sort of, and I've noticed this as sort of, the doctor's been doing this for 40 years, not everybody's the same. Saturated fat is fine for most people, but not for some people, right? Yeah. Sugar can be tolerated more by some people, but not by others. I just came back from Utah and was in the Native American reservation, the Navajo reservation.

The Dr. Hyman Show

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It was just staggering to see the amount of obesity. And when you look at 150 years ago, there wasn't a single overweight Native American, period. And why? It's because metabolically, genetically, they're different. So I think, you know, I'd love to sort of explore who might benefit from these drugs.

The Dr. Hyman Show

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Because there's a class of people, we refer to them as lean mass hyper-responders, where people like you and I, maybe who are athletic, who are fit, who may actually have an adverse response to increased saturated fat in the diet, or who might have a family history of lipid disorders and actually have some genetic issues, which I do in my family.

The Dr. Hyman Show

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And I think there's more than just that one subtype. There's many different types of genetic lipid disorders that I think we're just starting to figure out.

The Dr. Hyman Show

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It's true, we learned that in medicine. I'm not sure I have the same view because I think that the more data you have, the better you can make sense of what's going on. And I think there's a movement towards this deep phenomics.

The Dr. Hyman Show

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I've had Jeremy Nicholson on my podcast, Leroy Hood on my podcast, and they're about more data and dense dynamic data clouds of information from your biomarkers, your metabolome, your microbiome, your genome.

The Dr. Hyman Show

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You weren't directly involved in the final suit, but you were kind of part of the whole thing.

The Dr. Hyman Show

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your transcriptome, that all teach you about sort of subtle changes that may not represent a disease today, or they don't have a drug treatment today, but that if you left untended would ultimately lead to a disease or... But may not. Or may not. But I'd rather know if my insulin is going up over 10 way before I get diabetes. No, I agree.

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Yeah.

The Dr. Hyman Show

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Of the narrowing of the artery.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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So kind of in wrapping up, what I'm hearing is that statins have a role, but they're not all they're cracked up to be. Yeah.

The Dr. Hyman Show

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And, you know, There are flaws in the ways in which a lot of these studies are done. So could you sort of... some of the big data that you kind of critique. Can you sort of unpack that a little bit? Because I think we didn't dive deep enough into that.

The Dr. Hyman Show

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I want people to understand this is not just sort of a heretical opinion, but this is after looking at the way these studies were designed, the way they were done, what the data actually show.

The Dr. Hyman Show

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Some of the independent studies also show benefit.

The Dr. Hyman Show

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In other words, what we know is what's published, not what's actually been tracked. Because pharmaceutical companies don't have to release that data and then hold it.

The Dr. Hyman Show

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Well, they have it, but they don't publish it. Which is interesting to me that the FDA does this because if you probably dig far enough and deep enough, you can find it online or through the FDA databases. But it's not in the literature because they're not published. But the pharmaceutical company has to report all that data before a drug is approved.

The Dr. Hyman Show

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They can't cherry pick what they provide the FDA. but it's not published. And the FDA doesn't do a good job of saying, hey, yeah, this is what they published, but you know, all this other stuff shows that it really didn't work that way.

The Dr. Hyman Show

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Can you explain why it seems that the American College of Cardiology and the American Heart Association still recommend statins for people with high LDL for primary prevention, meaning if you've never had a heart attack, which is 75% of the prescriptions? You know, is it because they're captured too?

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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The infrared heat combined with the latest in light therapy penetrates deep to support my recovery. I can use it after workouts, before bed, or even while I meditate. Plus, I've noticed I'm falling asleep faster and waking up more refreshed without the usual aches. Bond Charge truly thought of everything, from easy setup to worldwide shipping, plus a one-year warranty.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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And you can't. Trump campaign, but. Well.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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Commercial distortions of the scientific evidence. Unless you correct that, you won't fix health. There's actually a paper, I'm going to link to it in the show notes, called the Commercial Determinants of Health, talking about the data on how multinational corporations like pharma, food, and ag companies subvert public health and privatize profits. And it's a WHO report that's

The Dr. Hyman Show

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Sort of partly published, but also coming out in a much, much bigger report. And it's going to be interesting when that hits because, you know, we talked about the social determinants of health, but this is really how the industry is driving it. And just the American Heart Association alone receives $192 million a year from food and pharma companies. Right? Crazy. Mind blowing. It's mind blowing.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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And you're not telling everybody who's on a stand to stop it. You're not telling them anybody. Let's get better informed. Get better informed. Yeah. read the data. I wrote an article years ago called fat, what I got wrong, what I got right, which goes through a lot of this data.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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It was published about, um, eight years ago, but it's still, I think, uh, there's more and more data coming out all the time. And I think they can check your books. Where do they learn more about your work and what you're doing? How do they understand? Yeah, of course.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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Yeah. So in summary, you're not anti-science or anti-drug or anti-pharma. You're just for... Pro-health. Real health. Real health. And also...

The Dr. Hyman Show

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So it's really been an amazing conversation. I could talk to you for hours. Unfortunately, we have stuff to do. And I encourage people to dig deep into the scientific work you published, which is where I first came across your work in the British Medical Journal, or BMJ as they call it now, and your books, your films. And you're kind of a tireless advocate for...

The Dr. Hyman Show

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a contrary opinion that is really advocating for a better approach to understanding nutrition, health, and making informed choices, as opposed to just swallowing hook, line, and sinker the dogma that we're all taught in this society, which is that the only path to success in medicine is through pharma. And I am not into pharma. I prescribe drugs regularly.

The Dr. Hyman Show

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However, I want to prescribe the right treatment for the problem. And because all we have in our toolkit as physicians is a prescription pad, that's all we know how to use. Where diet and lifestyle work far better and are far more effective at achieving the same or even better results than drugs.

The Dr. Hyman Show

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And if there was a drug that could instantly reverse diabetes or fix insulin resistance or prevent heart attacks.

The Dr. Hyman Show

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And I think people don't understand that about food. It's not like, oh, food is medicine. It's some hippy-dippy term.

The Dr. Hyman Show

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It's actually very precise, just like you need to know the drug, you need to know the pharmacology, you need to know the dose, you need to know the frequency, you need to know the duration of a drug that you're prescribing for a particular condition. You need to know the same about food.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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That's how nuanced and detailed it is because food is full of tens of thousands of molecules that regulate every single aspect of your biology. And understanding how to leverage that tool for healing is profound.

The Dr. Hyman Show

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Well, there are a lot of side effects. You feel better. You have more energy. You sleep better. Better sex drive. Less depression. So all the side effects are good ones. Fair point.

The Dr. Hyman Show

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Well, thanks again for being on The Doctor's Pharmacy. And we'll see you next time. And keep up the good work, man. Thank you, Mark. Lovely to see you. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

The Dr. Hyman Show

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

The Dr. Hyman Show

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

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You have your corner in hell all picked out.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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So listen. I want to double click on that for a second. Just so people understand. We think academic institutions are squeaky clean, they're neutral, they're objective, they're scientific, medical schools, researchers. But the truth is that a lot of their funding comes from pharma who are funding trials that they're executing.

The Dr. Hyman Show

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If you're ready to step up your wellness routine, go to bondcharge.com and use code DRMARK to save 15%. That's B-O-N-C-H-A-R-G-E.com. Code DRMARK for 15% off. I really want to talk to you today about why you should care about urolithin A, a powerful compound that I believe is a breakthrough for healthy aging. As we age, the mitochondria in our cells naturally become less efficient.

The Dr. Hyman Show

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And I remember Peter Libby, who you might have heard of, who's basically the editor-in-chief of the main cardiology textbook that all fellows take called Bruno's Cardiology. He is the chairman of cardiovascular disease at Harvard. And I said, Peter, why don't you study lifestyle interventions for cardiovascular disease versus just studying medication.

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He said, Mark, I know lifestyle works, but I can't get $5 to study lifestyle. I can get $150 million to study a drug. And that's funding my department. That's funding my staff. That's funding me. And it's the reality of how the system is set up.

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So you have to understand that, that, you know, there's, there's an inherent bias in, in a lot of how we think about things in medicine because of, of the money. If you follow the money, you understand where things are driven from.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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Think of them like little batteries. When they're drained, we feel it. Sluggish muscles, slower recovery, less energy. But here's where urolithin A comes in. Research shows that urolithin A supports mitophagy, or the renewal of these batteries, which keeps our cells energized and functioning optimally.

The Dr. Hyman Show

Ditch the Statins: How to Naturally Lower Cholesterol With Lifestyle Changes | Dr. Aseem Malhotra

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So what were you actually saying? And what was Zoe and Dr. Kendrick saying that raised that concern? And that why was, why was the mail on Sunday changed? so vocal about criticizing?

The Dr. Hyman Show

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Yeah, and the only thing people don't know, Asim, is that when studies are done, they don't have to be published. So if studies come out that are showing... not a positive benefit for a particular drug that has to be submitted to the FDA or whatever the equivalent is in the UK, but they don't actually have to be published in a medical journal.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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Coming up on this episode of The Dr. Hyman Show. Your chronological age was 79, but your biological age was 62. Your testosterone levels were that of a 30-year-old. What's most contributed to that?

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Is that possible? I'm like, yeah, it's possible because it went away with you.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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which is key for gut barrier function, immune health, and healthy aging. If you're ready to optimize your gut health, Seed is offering my community 25% off your first month. Just head to seed.com slash hyman and use code 25-hyman at checkout. That's seed.com slash hyman with code 25-hyman for 25% off your first month of Seeds DS01.

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I mean, I would say if I had one, quote, drug to use as a doctor and I was on a deserted island somewhere and I only had one therapeutic agent, it would be this diet. And it's removing a lot of the foods that are driving inflammation, ultra-processed foods, sugar, gluten, dairy for some people.

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And not to say that some people can't tolerate gluten or dairy, it's just that you kind of clear the slate. You get rid of all that and you add in whole foods, a lot of phytochemically rich foods, lots of fiber, good quality fats, protein. And on the tended detox side, I take also out grains and beans as an initial step, because they may be problematic for some people with inflammation.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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and nuts and nuts and seeds and berries and really just a whole foods, real food diet that has all these incredible benefits. We have an online program, it's called the 10 Day Detox. Go to 10daydetox.com and you can kind of try it out. But it's quite amazing because it does it. It seems to affect so many different pathways all at once. And it's working through modifying gene expression,

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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hormone regulation. I mean, we've had people come off insulin in three days who are type two diabetic. You know, we have, you know, reversal of heart failure. We have like all kinds of crazy stuff that you would think is heresy when you say it in traditional medicine. They look you cross-eyed and say you're a quack.

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I know many of you are as focused on recovery and longevity as I am, especially when it comes to managing pain and optimizing healing. After a recent back procedure, I needed something to help support my recovery and ease tension, and that's when I found the Bond Charge Infrared PMF Mat.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And I, you know, that was my moment when I realized I finally had made it in the world was when I ended up on Quackbusters because Jeff was on there and I was on, now I was on there. I was like, I finally made it.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And by the way, that's important because in your gut is where most of your immune system is. And that's where the inflammation starts. And when you have an imbalance in your gut microbiome, and you have a leaky gut, it causes the introduction of foreign antigens from food and bacteria that create this havoc. And the kind of manifestations are different in different people.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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but the cause is the same. And so even though we didn't really even have a word back then for the microbiome, I mean, I think Leo Gallen coined the term dysbiosis, which is now in all the scientific literature, traditional gastroenterologists talk about it. I think it's kind of funny when I see that, but it's like,

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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We were kind of treating it even before we fully understood the complexity of it, and we just followed these basic principles, and they worked, which is how you restore gut function.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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This technology combines infrared heat to boost circulation and reduce inflammation with pulsed electromagnetic field, also called PEMF therapy, to stimulate cellular repair and relieve deep muscle tension. It's been a game changer for me, whether I'm recovering from physical therapy, decompressing after a long day, or simply supporting my body's natural healing process.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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Which, by the way, most physicians still ridicule and laugh at. Detoxification and doing detox is kind of laughed at as an idea. But it's so important to treating patients to understand these pathways, to understand their body's own built-in detoxification systems and how to optimize those to deal with both internal and external toxins.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And that was something that, again, I learned briefly in medical school how the liver works, but nothing about how to regulate it, optimize it, how nutrients are involved, how phytochemicals are involved, how to... change your diet, how the microbiome affects it. I mean, none of that was part of our training.

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And yet it's so critical to understand because we live in a world where we're seeing an increase in the toxic load from environmental chemicals. And we're also seeing an increase in the toxic load from our own gut and microbiome and also the waste products of our own metabolism because we're not living in ways that actually support optimal health and detoxification. So it's so important.

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So this, again, it's like one of those sort of key ideas that is, I think, maybe now even starting to emerge as mainstream.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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That's right.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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I just lay down, let the warmth and PEMF pulses do their thing, and I feel the benefits, better mobility, reduced soreness, and even deeper sleep. If you're dealing with back pain, stiffness, or just want to enhance your recovery and performance, I highly recommend trying it. Head to bondcharge.com and use code DRMARK to save 15%. That's B-O-N-C-H-A-R-G-E.com, code DRMARK for 15% off.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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But again, most doctors don't know how to assess mitochondrial health, assess function. They don't know how to treat it. They don't understand its role in chronic disease. There are these kind of rare mitochondrial disorders we learn about in medical school. And there's specialists who deal with that. But we don't, traditional medicine, do that.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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But now we're realizing it's connected to so many of the chronic illnesses. It's an energy problem. And Chris Palmer from Harvard is one of the key pioneers in this understanding in psychiatry and how mitochondrial energy deficits lead to psychiatric illnesses, whether it's schizophrenia or bipolar or depression.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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Suzanne Goh from Harvard and Oxford, an incredible pediatric neurologist who's been on the podcast, did a lot of work looking at autism and the brains of autistic kids using very sophisticated MRI technology, looking at mitochondrial energy function in the brain and seeing these kids all had energy deficits and then used mitochondrial support, nutrients, basically cofactors that help with the pathways of producing energy

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to help treat these kids with autism and actually found improvement in these kids with autism. I mean, there's a whole conversation about why they have a deficit in the first place, which is, again, upstream, because mitochondria are upstream of the diagnosis, but what's upstream of the mitochondrial problem?

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And that's kind of what we're taught in functional medicine is to keep thinking of what's the cause of the cause of the cause of the cause of the cause and keep going until you reach the end of it. That's another area where I think, you know, we're starting to understand it's important in dementia and Parkinson's disease and diabetes and, you know, obesity and cancer.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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I mean, it's just, it's everything you can think of that we're suffering from in the chronic disease epidemic today in America, whether it's kids or adults. it's in some ways related to the mitochondria. It was remarkable when I took the concepts that you and this group of physicians incubated and I started applying them to patients. I was just shocked because the things that I thought were

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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Jeff Bland is the father of functional medicine, a pioneering nutritional biochemist who turned his own body into a lab for longevity. Most doctors don't know how to assess mitochondrial health, assess function. Now we're realizing it's connected to so many of the chronic illnesses. It's an energy problem.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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immovable in medicine that you could, quote, manage with medications were going away, like autoimmune diseases, like acne, like chronic eczema, like chronic migraine headaches, depression, even more extreme things like autism or Alzheimer's. And I was like, well, what is going on here?

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And I just didn't fully understand the science behind it all, because there's a lot to know, but I just started following these principles, this new model that make the old one obsolete, as Buckminster Fuller said, and it worked. And now we're seeing there's this kind of awakening around this 40 years later. like an overnight success that took 40 years.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And the world is sort of waking up to the importance of thinking differently about chronic disease. And this new way of thinking is something that, you know, came out of your work.

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And, you know, you mentioned Linus Pauling, and I think it's worth talking about, he kind of was the father of this concept of orthomolecular medicine, which was first sort of described in a science journal paper, which was talking about orthomolecular psychiatry, how to use nutrition and different nutrients to change biochemical reactions to drive pathways that were stuck

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and to unlock them to create a resolution in psychiatric symptoms, which is crazy to think about. And now we have departments of metabolic psychiatry, nutritional psychiatry at Stanford and Harvard, and guys like Chris Palmer talking about mitochondria and energy, and Mayo Clinic now just got a $3 million grant plus to study keto diets and schizophrenia and bipolar disease.

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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This was sort of a total heresy before. And it's taken, that was 50 years ago. And you took that little seed and created a movement. And now you've literally helped millions and millions and millions of people around the world through your teachings and work and education and the sort of fertilization of all these minds with these ideas.

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including mine, and that has led to this incredible shift that we're now seeing in medicine. I just got invited to Cleveland Clinic's Grand Rounds in psychiatry to present on new ways of addressing mental health because they realized that their old model just doesn't work. So I think we're in this really interesting moment, and it's taken you 50 years of hard work

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We've talked a lot about some of these concepts, but I kind of want to get into the role of the immune system in our health and kind of unpack it a little bit because most people kind of go, oh yeah, my immune system's good. I don't get sick or my immune system's bad. I get colds a lot or, you know, people don't really understand what it is. And I think in terms of the stage that I want to set,

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The immune system, it turns out, is probably one of the most consequential parts of our biology and is responsible for our health at every level. And almost every single disease out there today is a disease that's impacting our immune system, that's causing inflammation.

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It's actually the conditions that we're suffering from, whether it's diabetes or obesity or heart disease or cancer or dementia or depression or autism or else. I remember it was like autoimmune diseases, allergies, and the list goes on and on. Our gut issues. These are all dysfunctions of our immune system. This is sort of this common thread that links all of that together.

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In fact, the aging process itself has been called inflammation with aging. And there's a whole set of things that go on that cause us to have more inflammation as we get older. And we've never really learned about how to impact our immune system in medicine. It's not something that's part of our training. And we learned about it.

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We learned about T1 and Th2 and Th1 pathways and how they regulate different parts of our immunity. And we learned about our antibodies in our immune system and our original sort of primitive immune system that predated our ability to fight specific diseases. infections or bugs or things with antibodies. We learned about that, but we didn't really learn about what to do about it.

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How do you optimize someone's immune system? How do you treat inflammation? It's not just by taking a steroid or an Advil or an aspirin or some chemo drug. It's really a whole new science around immune system health. Why is understanding immune health so important today with all these incredibly aggressive chronic diseases that we're facing?

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products.

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This is where the diets have a long cultural context that they're kind of indigenous to the place. And we talked about the Mediterranean diet. It's kind of a vague term. Was it pasta and pizza or is it olive oil and fish and nuts? So what is it exactly? But I think when you kind of lean toward the healthier frameworks of what is a Mediterranean diet,

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It seems to be one of those diets that everybody, including traditional medicine, agree is beneficial and may be helpful for many chronic diseases, whether it's mental health or whether it's cardiovascular health or cancer or dementia. When you went on this trip, what kind of were the insights that you had that you maybe hadn't thought about before?

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Which, by the way, to do a nutritional study, a randomized controlled trial with 7,000 people and diet is so hard to do. It's so expensive. It's such a big study. And most studies are done with a couple of hundred people or 100 people or 50 people. This is 7,000 people. And tell us more about what we learned from that.

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welcome to the dr hyman show i'm dr mark hyman and this is a place for conversations that matter and today's conversation is with one of my heroes one of the unsung leaders in medicine and who i think should win the nobel prize but maybe he will maybe he won't we don't know it's dr jeffrey bland he has taught me more than any other human about how the body works and how to work with patients

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At 65, I'm still pushing my limits, cycling long distances, trekking through Patagonia, and living life to the fullest. But staying active as I age isn't just about willpower. It's about giving my body the vital support it deserves. See, as we get older, our mitochondria, the powerhouse of our cells, naturally begin to slow down, stealing our energy and strength.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And just for people to know what that study was, they basically randomized people to either a liter of olive oil a week or basically a big handful of nuts every day compared to a low-fat diet.

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to heal them from all sorts of things that are really tough to heal. All the chronic disease we suffer from, from diabetes to autoimmune diseases to digestive problems to mental health issues. All of the stuff that I've done for the last 30 years has been really the result of knowing Jeff Bland and helping

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So what are those principles? Like, what are the things that you kind of learned from going over there that were kind of take-homes for people?

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You know, we have to put food dyes to make stuff colorful.

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Because it's interesting because I think, you know, I just kind of realized this, but part of what attracts people to different foods is the richness of the color. Because we've removed the phytochemicals that provide those colors in our food, food companies have added all these dyes to make foods pop like Froot Loops or what do they call them?

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Skittles, you know, M&Ms, all these things, brightly colored things. They're attracted to us because, you know, historically, I think as humans, we've been attracted to these compounds because they're good for us.

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helping him his helping me understand how the body works and how to work with people so he's been working for 50 years in this field he's almost 80 years old now he's the founder of the functional medicine movement and it's really a vision of a new healthcare system that's grounded in our understanding of our body as a system and systems biology he's able to synthesize massive amounts of data across all these disciplines and specialties and see the linkages between things and way before anybody else saw them and

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So basically the way this works, just to get a high level of people to understand, is that you have a set of genes that you're born with. They regulate many, many different processes in our body. And there's a whole set of genes that regulate your immune system function, that turn on inflammation or turn off inflammation. that suppress cancer, that turn on cancer.

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We really now are unpacking what those genes are and what we call the epigenetic effects are on these genes. So the genes are kind of fixed. You can't change them. Like he's on a piano, but the epigenome, it's like the piano player can play all kinds of different songs on that piano. And so food is communicating to our genes through our epigenome and modifying their function.

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And so when you have different phytochemicals in food, they're regulating different pathways. Now, we think of vitamins and minerals as essential nutrients. But I've come to think of these phytochemicals as this neglected class of compounds that if we don't have in our diet over a long period of time, will lead to chronic illness.

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It's not a deficiency disease directly, but it's kind of what we call these long latency deficiency diseases that Robert Heaney talked about, which is this idea that, you know, gosh, if your vitamin D is enough so you don't get rickets, that's good. That's going to prevent the short-term deficiency disease. But if it's not high enough,

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over a long period of time, you're going to get osteoporosis or cancer or heart disease or dementia, right?

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You don't often get the credit because you're kind of behind the scenes a little bit, unless you're in the space previously. the average person doesn't know Jeffrey Bland, but they should. Because I honestly think you should win the Nobel Prize for what you've done to get this out there.

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I mean, from that little idea that I'm going to quit and teach doctors about nutrition to where we are now, and from your inception of even starting as a faculty member studying nutrition and human health, I mean, it's a half a century.

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whether it's understanding insulin resistance or inflammation or how the gut plays a role in our health or mitochondria the list goes on and on the role of toxins in our health and and all through his work he's constantly evolving creating learning it's quite amazing to see how much he's still going uh he founded the personalized lifestyle medicine institute plmi as well as the institute for functional medicine he's he's the author of many best-selling books 120 peer-reviewed papers

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Well, back then, nutrition was such an orphan science. I mean, why would you even consider going into that? Because it was sort of like a less than black sheep of the scientific research field. Nobody who's a credible scientist would really study nutrition.

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Those of you who are listening don't know who Linus Pauling is. He's a two-time Nobel Prize winner. He discovered the structure of proteins and won the Nobel Peace Prize for the nuclear test ban treaty, the ban above ground testing that happened in the 60s.

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And he was also, you may have heard, the guy who was promoting vitamin C for the cold and was ridiculed and kind of laughed at at the end of his life, in his career. But He was on to something.

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It's like you were joining the circus.

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He's traveled millions of miles teaching hundreds of thousands of doctors how to think differently.

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Well, you know, you mentioned Buckminster Fuller earlier, and he said that you never change things by fighting the existing reality. Change something, build a new model that makes the existing model obsolete. And I would say nothing is more true of functional medicine than that. It's a new model for thinking about disease.

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It started off as nutritional medicine and education, but as you began to sort of encounter different doctors who were experimenting with different approaches, whether it was Sid Baker or the O'Galland or other folks who were kind of the pioneers as the practitioners, the AIM group, which was kind of funny because it was, I think it was Alternative Integrative Medicine group.

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And his new venture is Big Bold Health, which is a very bold company that I'm proud to be an investor in and advisor for, which is a revolutionary idea of how our immune systems work and how to use food as medicine through the application of one of nature's great foods, which is Himalayan tartary buckwheat. So I think you're going to love this conversation with Jeff. We dive deep into...

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I think that's what it stood for. And they were groups of physicians that met in the Northeast. In Lenox, Massachusetts, where actually my clinic is, which is wild, And they would have different experts come, including you, to talk about different topics like essential fatty acids or magnesium or the gut.

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And they basically were the sort of incubator for this application of nutritional medicine, functional medicine, systems medicine to everyday practice. We now are really understanding this. And your work with Big Bold Health and with... one particular plant called Himalayan Tauri buckwheat. This is an ancient plant. It's actually a flower, not a grain.

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Even though it's called buckwheat, it's not wheat or it's not a grain. No connection to the genes of wheat at all. This sort of ancient grain turns out it's very high in a lot of these immune-regulating phytochemicals.

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which now was Tibet, now China. And actually, the Tibetan yak herders, their typical breakfast is something called sampah, which is basically roasted buckwheat or barley. They use different compounds, and they actually turn it into a little cookie dough kind of thing they eat for breakfast.

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instead of derivative which is this tea which is a thick kind of almost like a kind of porridgey thing that comes as a as a waste product from the water but it's actually full of a lot of these phytochemicals and they drink that as a as a part of their diet so it's interesting you look at these cultures they've incorporated this in as part of their way of eating but in the sort of marriage of this ancient grain with the modern science of being able to sort of understanding

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the immune system, into his personal story, into how medicine is shifting and changing into sort of the mechanisms of some of the ways in which food regulates our gene expression. So I think you're going to love this podcast. It's part one of a two-part series.

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the ways in which our genes are regulated by these foods, we're uncovering so many remarkable discoveries that show us how different parts of our immune system are controlled.

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Right? So some parts are actually suppressed, which you want. And for low health, some are activated, which help you fight different chronic diseases.

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It's kind of like smart bombs against a particular bug or infection. That's good. They're very targeted.

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And it's more ancient, more primitive.

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And they do it through hydrogen peroxide production, through ozone production in the body.

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We literally have natural antimicrobials, some of the strongest ones ever discovered on the planet that are in our bodies that are being produced in small amounts to help fight these...

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The second part will be a deep dive into the field of amino rejuvenation, amino senescence, the aging of our immune system, amino metabolism, how our metabolism connects to our immune system. And how we can actually start to use that information to optimize our health and to prevent and treat chronic disease. So let's dive right into Jeff's conversation right now.

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And it's something that's important because it helps you to be more immunoresilient.

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But it's not specific. It's not training it to be specific. Is it like anybody's?

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And do we know how the immune system relates to the development of chronic disease and its dysfunction as we get older?

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Well, welcome back to the Dr. Hyman Show, Jeff Bland. It's great to have you again. I can never get enough of you.

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Which you can do through diet.

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That's why, you know, the sort of elimination diet works because it's a profoundly anti-inflammatory diet. And my guess is it's working on both antibody-mediated pathways as well as the innate immune system and how those regulate.

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And it's interesting, you know, also we're seeing new age-related biomarkers. And there's been a lot of work done by David Furman, who's been on the podcast, talking about immune age and what is that and how do you measure it.

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And he's documented something called the immunome, which is all the different changes in the expression of genes that relate to various parts of your immune system, to cytokines, to innate immune system and how those are correlated with chronic diseases.

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And so now through biomarker testing that are now clinically available, and we offer these now through function, and there was just a major paper published about P-tau-217, which is a biomarker for Alzheimer's that you can detect often even decades before you get any symptoms, that then you can intervene with and modify the pathways.

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I really want to start with your own personal story, because you've been a nutritional biochemist forever, and you're 79 years young, and keep getting younger. You have said to me just earlier, you probably have measured your clinical chemistries, your blood tests, more than most humans over decades and decades, and have seen the effect of

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Because at the end of the day, Alzheimer's is inflammation in the brain. It's the final common sort of insult that happens. And the amyloid, which I've been targeting for,

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decades and spend billions of dollars and hundreds and hundreds of studies with no effect because they're just dealing with the downstream effects of the body trying to deal with the inflammation, which is the development of amyloid plaques in the brain and tau. And so we can now measure through biomarkers a lot of these things that we couldn't measure before.

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And so we're actually able to see the changes and we're seeing this with function health. People are modifying their lifestyle and we're seeing change over time in these biomarkers, which is pretty amazing. I mean, think about like even the heresy of saying, gee, there's a blood test for Alzheimer's you can detect even up to decades before.

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That if you change what you're eating and your lifestyle and your sleep and stress and relationships and everything else and nutrient levels and phytochemical intake, that you can actually change that and reverse it and normalize it. This is like a whole new frontier of thinking about disease. When does it start and how do you measure it?

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And we've seen this, you know, you've done studies where you intervene with giving people 90 days of this Himalayan terabuckwheat as a supplement and have shown reversal in biological age and immune age.

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And this is really a critical, important part of research because, you know, if you wait till something happens, and this is what's so screwed up in medicine, is that we wait till you're out of range on a biomarker or we wait till

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you know, you have some symptoms, or wait till you have a disease, rather than thinking that there's a way to detect these problems decades before along the continuum of dysfunction that leads to pathology, because you're gonna have imbalances that occur way, way, way, way, way before you ever get a symptom. And now we're able to sort of detect these.

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And that's even getting to even a more meta level, which is maybe measuring our epigenome on a regular basis to see the changes in expression of our genes that will lead to problems even before they show up as a traditional biomarker. So now we're getting into kind of a world where medicine really is not practiced in this way, but it will be.

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And I think these kinds of diagnostics and assessments and watching what happens, not just to how you feel, but actually to your disease risk biomarkers is going to change everything about medicine.

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There's a few of us out there, but it's like, not when you go to most medical schools. I mean, my daughter just graduated medical school. I'm like, there was zero. She didn't learn about mitochondria. She didn't learn about insulin resistance. She didn't learn about the gut. She didn't learn about nutrition.

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I mean, all the things we just talked about earlier in this podcast that are fundamental to understanding health are not being taught to doctors today.

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lifestyle, diet, food on these biomarkers and have made changes in yourself, and you shared with me some of your results a little earlier, it was pretty remarkable how good they were for someone who's 79. Your testosterone levels were that of a 30-year-old. I mean, you had very low levels of inflammation. I mean, no detectable inflammation.

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The most effective treatments for everything that I've come across is something we call In functional medicine, we always start with the gut. It's at the core of nearly every aspect of health, from digestion and immune function to brain and skin health. Your gut microbiome regulates inflammation, absorbs nutrients, and maintains the integrity of your gut barrier.

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I mean, she's going to orthopedic surgery because she realized that internal medicine and our approach to chronic disease through all the specialties is just kind of a big minefield of problems that doesn't really work for the most part. I mean, there's great rescue medicine. That's fine. I've benefited from it. You've benefited from it. I mean, we need surgeons. We need intervention.

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We need procedures. But for basically treating people with chronic illness, we suck. Yeah. And so that's why she's going to orthopedic surgery. But she even said to me, dad, you know, in orthopedic surgery, we don't really learn about regenerative medicine. It's kind of dismissed as something that is not part of their traditional training.

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And this is another field of really, how do we activate the body's own repair, renewal, regenerative systems? That's what you're doing with personalized lifestyle medicine. That's what you're doing with your research in Himalayan Thai Rebuckwe. You're actually not treating a disease. You're activating the body's own systems to fight disease and to prevent disease and to treat disease.

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You're activating the body's own innate wisdom, the ancient built-in systems for healing that we have. We're a healing machine. I mean, Andy Weil talked about the spontaneous healing, but he sort of, in a way, I think, brought this idea forward, which was that our bodies have a natural healing system.

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If you cut your skin, you don't go, hey, stem cells, would you go to my finger where I just cut it, and would you recruit also... white blood cells and cytokines and healing repair factors and fibroblasts. And we don't think that. Our body naturally has a system of healing and repair.

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And a lot of the work you're doing and a lot of the work in the regenerative medicine space is really about how do we do that in an intelligent way to activate the body's own healing capacity? Because when we did these elimination diets for the 10-day detox diet, we weren't I wasn't treating a disease.

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I just took away the impediments to health and provided some of the ingredients and the body's own healing system did all the work.

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Yeah, I mean, there's a very famous quote. I'm kind of going to butcher it, but it's really about how basically the doctor just kind of has to let nature take its course to kind of heal the body that nature does most of the work. We're now able to accentuate nature by providing nature in the form of things like Himalayan tartar, buckwheat, or other foods that are going to heal and repair the body.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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uh your your kidneys your liver all look great your cholesterol was good i mean you really uh it's like if i saw you as a patient there might be a few little things i might tweak but you know overall your health is remarkably good for for someone who's you know 45 nonetheless 79 but you know your your your father and your grandfather both died at at 73 kind of gone past your

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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This is an amazing conversation. I kind of want to end by asking you, what are the next frontiers in this field of personalized longevity medicine? How do they get to the average person because, you know, people don't want to wait around for 30 years till science gets turned into medical practice, which is often what it takes.

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So really we're entering a world where we're moving from analog medicine to digital medicine. Yeah.

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And we're moving from the Norman Rockwell doctor in his office with a notepad, taking a history and doing a physical and a few tests to being able to sort of navigate a world where we have massive data sets on individuals, where we can look at patterns in that data and create discoveries that really were never known before about what's going on in the body and what to do about it.

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And I think that's really the, for me, what's most exciting is we're sort of leapfrogging over the old model. We're literally like, like Buckminster Fuller said, you talked about the being in the podcast, you know, we're paying a new system that makes the old one obsolete.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And it's going to help accelerate the medicine because I think it'll end up creating the AI-enabled super doc where you're still going to need a physician or practitioner, but they will be so much smarter because they'll be enabled by...

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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the ability of tech and AI and machine learning to synthesize massive data sets in an individual, you know, whether it's hundreds of biomarkers or thousands of metabolites or the 100,000 petabytes of data in your microbiome or the, you know, 7 million SNPs in your genome. I mean, they just, the amount, like the amount of information is so

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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huge to take that information and turn it to knowledge to turn into kind of nuggets that the average practitioner can then apply clinically to create a true personalized lifestyle medicine is, is just staggering. Like for me, I think this is so exciting and it's happening so fast, literally from week to week, it's getting better.

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your father and your grandfather in terms of your health and age. And, you know, at 79, you're basically involved in a startup company called Big Bold Health and most people are golfing. What's most contributed to that? And how have you sort of kept going, not just like a little bit, but like at full speed.

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It's happening so fast, Jeff, and I'm excited that you're helping lead the way and that Function Health is actually providing a kind of a consumer-based platform for people to own their own health, to have their own data, to compare it to other data sets from other members. We now have over 20 million biomarkers in our dataset in 180,000 people at the time of this recording.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And we're expanding that literally every single day. What does all that mean? How do we make sense of it? How do we learn from it? What is it gonna teach us? It's a pretty exciting moment. I think we're at this kind of pivotal fulcrum in science and medicine. This moment has been a long time in coming. But I almost can't keep up. It's just so exciting.

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And I think your work has just sort of led us to a lot of the things that we're all doing now in medicine and a lot of things that are being talked about across a whole series of specialties that are now in academic centers that are now sort of mainstream. And I'm sort of excited to see what you're going to do in your next 80 years.

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Well, thanks for this conversation, everybody. Stay tuned for the next podcast with Jeff.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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We're going to dive deep into the immune system, into the concept of immunosenescence, immunorejuvenation, immunometabolism, how food is medicine, what food is medicine, how it regulates, all the things that we really need to think about as we get older and are even not older in this country because most people when they're younger are older biologically.

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even the young are now getting cancer and heart disease and diabetes and so there we're seeing the disease of aging occurring in teenagers and and in 20 year olds and 30 year olds so this is going to be a really interesting thing for people to understand in order to actually

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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deal with this onslaught of inflammation where we have a literally a firestorm like a wildfire moving through us biologically that we have a lot of control over not not complete control but a lot of control over and that's we're going to get into on the next podcast so jeff thanks for thanks for being here and uh being my mentor and teaching me so much and helping me be a better doctor and uh well um i'm excited for our next conversation everybody should tune in for that thank you really a pleasure to have this conversation

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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So check out drhyman.com because when it comes to your health, nothing less than the very best will do. That's drhyman.com, D-R-H-Y-M-A-N.com. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. Thank you so much for having me. Thanks so much again for listening.

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Sid Baker talked a lot about this. He wrote about this whole idea of these interfaces.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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That's why I take and recommend Seeds DS-01 Daily Symbiotic, a next-level probiotic designed to go beyond digestion. With 24 clinically studied probiotic strains and a pomegranate-based prebiotic, Seeds DS-01 supports gut immune function, gut barrier integrity, and even heart health through the gut-liver axis. But here's what's really exciting.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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So immunosenescence means getting older. That's right. Aging. So it's the aging of our immune system.

The Dr. Hyman Show

How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And it's why people who are older were more likely to get severe COVID and die.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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And people with chronic disease also were more likely to end up in the hospital and die because their immune systems were not working properly.

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I mean, we were 4% of the world's population and 16% of the cases and deaths. And basically, we were pre-inflamed when the virus hit us. Everybody remembers that term cytokine storm. That's what happens when you're pre-inflamed. It's like lighting a match to gasoline. It just blows up.

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And then that's why we saw such a catastrophic amount of death and suffering in America compared to other countries, despite having better medical care, better hospitals, better doctors, better nursing care. I mean, we literally have the best healthcare system in some ways, but we also have the worst in other ways because we're dealing with problems in ways that aren't getting to the root cause.

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Research now shows that gut health directly impacts skin health through the gut-skin axis. Seeds DS01 contains targeted strains clinically validated to support clear, hydrated skin from within. As a member of Seeds' clinical board, I've seen the science behind their formulations. And new research shows Seeds DS01 supports short-chain fatty acid production.

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Yeah, I mean, one of the things that I learned as a young functional medicine doctor was the power of food to regulate inflammation in the body. And one of the tools that we were taught, and I think it's probably one of the most effective treatments for everything and anything that I've come across, is something we call the elimination diet. But I don't like that term.

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It's really more the addition diet. It's getting rid of the crap, but it's adding the good stuff. I created kind of my own adaptation of that diet. I call it the 10-Day Detox Diet. And now I've had thousands and thousands of people go through it. We've measured their results through in-depth questionnaires that give people a score about their overall symptoms from all diseases.

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And I've done this online. I've done it in person. I do workshops. And in literally five days, We've seen people's score drop an average of 70%. There was a guy recently who was in a workshop I did. His score dropped from 132, which is really high, to 30, which is more normal, ideally like to see under 20.

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How Jeff Bland Reversed His Biological Age at 79 (Part 1)

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But whatever the symptoms are, whether it's migraine headaches or irritable bowel or depression or insomnia or joint pain or nasal congestion or allergies or... I mean, this goes on and on. It doesn't matter what you're suffering from. When you reset the diet, it happens like this. It's not a month-long process. It's not even a week-long process. It can happen within five days.

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And it's sort of shocking to me. I'm like, this can't be real. If I say this, it sounds like heresy. I'm gonna give you this magic diet and 70% of symptoms from all diseases in everybody just get better. a 70% reduction in all the symptoms from all diseases in five days. It sounds like snake oil. But the shocking truth is it actually works. And we don't completely know how it works.

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I don't think I really completely fully understood. But it's modulating pathways that are influenced by our food. in a very profound way.

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So I'd love you to maybe unpack, because I can try to do it, but I think it'd be better coming from you, unpack how does this radically different diet that's anti-inflammatory, that supports the microbiome, that is full of phytochemicals, actually work so quickly and so fast to change so many diseases?

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Because we're talking about inflammation, the immune system, and what's happening is all these people with all this inflammation get better so fast when you change your diet. I mean, one guy came up to me just at Cleveland Clinic when I was first there giving a lecture. He had rheumatoid arthritis. He said, Dr. Hyman, I did your 10-day detox diet. and my rheumatoid arthritis went away.

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

Coming up on this episode of The Doctor's Pharmacy.

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you know, kind of, I got this and there's probably moments of like, Oh fuck, you know, can you share a little bit about your, your inner journey around this?

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Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly. The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m.

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Wow. I'm very, very touched by that. I mean, I, you know, I, I, you know, can't really imagine. I mean, I haven't been through cancer, but certainly as a doctor helped many patients through it. And, and my sister, as I mentioned, and, you know, it's, it's, it's, um, I'm sure there's a lot of thoughts that go through your mind. There's like, why me? And WTF? What caused this?

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And did I do something to make this happen? And what do I do now? And how do I prevent this from happening again? And all that stuff, I imagine, is going through your inner dialogue. And being human, our minds sort of tend to have a mind of their own. And can sometimes hijack our higher self, I would call it.

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How did you navigate that terrain between your lower self and your higher self in this process? Like my inner mind, like how did I speak away? Your inner dialogue is like, yeah, you're having all these thoughts that are kind of not great, right? That may not be connected to reality, that are just fear or belief or projection. And how do you kind of tap in for you?

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Pacific and head over to moment.co forward slash Mark Hyman to get your tickets. I can't wait to see you there. Welcome to Doctors Pharmacy. I'm Dr. Mark Hyman. That's pharmacy with an F. This is a place for conversations that matter. And if you have cancer, I've had cancer, know anyone with cancer, which pretty much covers almost all of us, I think you're going to find this conversation with

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I was asking for you, how did you tap into this place where you were able to sort of persevere and end up where you are now?

The Dr. Hyman Show

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Yeah. I mean, that's a powerful thing is most of us don't feel in control of our minds and they run our lives. And to be 25 and have the presence of mind to go, okay, I know this is just a bunch of noise and I'm not going to let it take over. Yeah, it's going to come around now and then, but actually... I'm in charge here, and I'm going to take a different diet. It's very moving, Jace.

The Dr. Hyman Show

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I kind of wonder also about your journey in dealing with the probably overwhelming amount of advice you're getting, solicited and unsolicited, from friends, family, strangers, or Dr. Google, or now Dr. Chat GPT. Yeah. How do you kind of sort that out? Because with cancer, people go, what should I take? What should I eat? What supplements are good?

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How do I navigate all those things that could help me that I maybe should be doing? And how did you kind of navigate all that? Trial by fire.

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That's good.

The Dr. Hyman Show

What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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I'll take your word for it. That means the area in your chest around your heart, basically.

The Dr. Hyman Show

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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This young, brave, 26-year-old man, Jace Yannick, who is right now in the middle of his own journey in cancer. He's got non-Hodgkin's lymphoma. He just finished chemo and radiation, and he's waiting for his next scan. And we go deep into his story about... how he navigated this condition, what he learned, and how he's actually become a dedicated advocate and leader in the fight against cancer.

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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Arm Rock Colostrum supports your entire gut wall system, which guards against irritants that can trigger symptoms like bloating, constipation, and irritable bowel syndrome. And because it works at the foundational level, thousands of users report enhanced skin radiance, fuller hair, stronger immunity, and increased metabolism.

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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And now let's get back to this week's episode of The Doctor's Pharmacy. I'm a firm believer that using your kitchen regularly is one of the most important things you can do to be healthy. And it gives you complete control over what food goes in your body, and that's why I cook most of my meals at home. But have you ever thought about whether your cookware itself was healthy?

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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Well, the problem is that so much nonstick cookware contains PFAS. Those are those nasty little chemicals that can permanently damage our health and the environment. They're so bad that the EU, the European Union, is in the middle of banning them, and the U.S. government has committed $9 billion to address and limit them in a rare bipartisan agreement. And that's why I made the change to OurPlace.

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OurPlace's cookware and appliances are PFAS-free and offer the most durable, toxin-free ceramic coatings, ensuring a healthy, safe, easy-to-clean cooking experience. My team and I have been using their products and raving about them for nearly five years now.

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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And I love that I can use them to whip up truly healthy meals on my own, in my own kitchen, without having to worry about food sticking to the surface or chemicals leaching into my meals. So check out Our Place's cookware, appliances, and more. Just go to fromourplace.com and enter my code HYMAN, H-Y-M-A-N, at checkout to receive 10% off site-wide.

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What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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That's F-R-O-M-O-U-R-P-L-A-C-E.com and use the code HYMAN. Our Place offers a 100-day trial with free shipping and returns.

The Dr. Hyman Show

What Every Cancer Patient Should Know: Lessons from a Survivor | Jace Yawnick

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Yeah, for sure. And in terms of like, things you incorporated, did you change your diet at all? Did you take any supplements? Did you just pause on everything and just do the chemo and radiation? What was your sort of way of navigating this?

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But I- I thought you were drinking Coca-Cola.

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He's actually now focusing not just on himself, but he's literally in the middle of getting treated, and he's turned his attention to help others, which is so moving and profound. He's committed to improving the lives of those affected by cancer through support, education, community engagement. He's such...

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So that all sounds completely reasonable. You just want to eat real nutrient dense food, not processed food, no sugar. It's just common sense. But I'm curious if your doctor said, what you eat doesn't matter or yeah, you should probably eat healthy or eat whatever you want. If you're losing weight, just have ice cream. Like what did they say? Yeah.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

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a deep thinker even at the young age of 25 he's built an incredible network of volunteers and supporters making a huge impact in the cancer community and his vision is really to inspire others through community engagement and content fostering hope and resilience for cancer patients and their families so we're going to dive right into this conversation i i literally was in tears much of the conversation was just overwhelmed by the wisdom and intelligence and compassion of this young man

The Dr. Hyman Show

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Is that the case? Are you asking me? Yes, actually. I think that the data is very clear on this, that insulin resistance and metabolic syndrome, which is a result of eating sugar and refined carbohydrates, drives most of the major cancers that we have today. Breast cancer, colon cancer, uterine cancer, prostate cancer, pancreatic cancer. And not so much the lymphomas.

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I don't think the lymphomas are directly related to diet in the same way that some of these other cancers are. But that said, there's just an enormous amount of data on how to help people through chemo and radiation using things like even a ketogenic diet. And the reason is that cancer only has one source of fuel, which is carbohydrates, whereas your body can run on fat or carbohydrates.

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So what the data has shown, and it's pretty clear on this, is that the side effects of chemo and radiation are far less when you do a ketogenic diet and that the outcomes in terms of treatment response are better. So I think it's, you know, in some cancers, it may be more or less important. And I imagine for non-Hodgkin's lymphoma, it's probably like less important.

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But I think it's still, I think, a really important thing to think about. And I You know, when I was in residency, I had a professor who was oncology. I did the oncology rotation. And I said, just because I was very interested in diet and nutrition and even back then. And I said, how much of the cancers we're seeing are diet related? And I thought he would say like 10 or 20%. He was like 70%.

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And this was back in 1986 or something, you know? And I was like, wow. And I think it's true. And it's just astounding to me that doctors still don't acknowledge this and leave their patients in a lurch and worse, tell them to eat things that are maybe harmful to them. I mean, I actually had a patient who was a

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a radiation oncologist from MD Anderson, which is the number one cancer center in the world. And, you know, I know people from other cancer centers might argue that, but it's basically right up there. Like, you know, I think it's where Kate Middleton went. It's where like, you know, it's like, it's that place.

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And he was like, listen, I'm so frustrated because I completely understand what you do and I understand the importance of nutrition and I'm sort of just kind of at a loss of what to do in the oncology space, even at MD Anderson. because the nutritionists and the doctors there are telling people to eat ice cream and eat whatever they want, you know?

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They're telling breast cancer patients not to eat tofu, but they're just, it's like, because they're worried about the estrogen and the tofu, which doesn't actually work like that, but it's pretty shocking. So I know the doctors you had are really good doctors and they're really good people and they know what they know really well.

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it's just what they don't know sometimes is a little shocking and um and people listening to this who you know are facing cancer who or who had cancer who family members addressing this is really important uh getting your nutrition straight is key and just eating a whole food nutrient-dense diet which you did is just is like 80 to 90 percent of it so i think that's so key um

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But it is one of those areas in medicine that's just so challenging. You know, one of the things that, you know, I think is actually kind of exciting in medicine right now is this whole area of cancer screening. Because it's very, very hard to just detect cancer early enough to really make a difference. Like you were...

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You said you had a tumor the size of a softball right before you figured it out.

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who has been through hell and has turned that into something beautiful. I think you're gonna love this conversation. Let's jump right in. Well, Jace, welcome to the Doctors Pharmacy Podcast.

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Like this big, right? So think about it, you know. And so often cancer is detected late. And, you know, we do have screenings like mammograms and pap tests and colonoscopies and, you know, PSA prostate tests for blood tests. But they're not that great and they're not that sensitive. And what's really emerged, and I hope your oncologists are going to use this for you, is what we call liquid biopsy.

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Have you ever heard about this? I haven't. So, you know, you know what an actual biopsy is because you had one where they have to stick something in you and take a piece of tissue and it's a surgical procedure. It's not fun. This is basically using blood, a blood test that now we actually have the ability to order this.

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The main company that does this, it's called the multi-cancer detection screening test. And it looks at over 50 different of the most common cancers and through a simple blood sample can detect really early a year to three before you ever get any symptoms before you can see it on other diagnostic scans. So it's, it's called gallery by, by grail. And I use it now routinely, my patients.

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In fact, I just had a patient recently who had some weird symptoms and I'm like, Oh, something's off. And I, you know, he would have gone on for quite a while. Kind of like you, like you went to doctor to doctor and you, oh, you have reflux or you have a heartburn or you have a high hernia, you have whatever. And, but I, you know, I, I kind of, kind of clued into something wasn't right.

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And I, you know, after 40 years in medicine, my intuition's pretty good. And I'm like, you need to get this test. And he went and did it. And he had actually a Hodgkin's lymphoma. And it showed up on this blood test. And so, you know, these are kinds of things that are really important. And actually I co-founded a company called Function Health where you can actually get this kind of testing.

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I'm really honored that you've decided to join and tell your story, which is compelling, it's moving, it's inspiring, and it's courageous that you've taken the opportunity to actually tell your story publicly through social media, through other avenues that you've basically

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And I certainly do it as a routine test now for myself and I recommend it to my patients. But, you know, the question is even when should you start? Like you start when you're 50 or 60 or you start when you're 30 or 20. Like I don't think we really know. But it's as cancer rates are rising in the young,

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younger population as people are struggling to kind of learn how to navigate this, the beauty of this test is it helps you detect it very early before it's spread anywhere. So there are tumor-specific uh, liquid biopsies that your oncologist may want to talk to you about.

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But, but this is a part of now cancer care, which is these liquid biopsy screenings rather than just waiting for a PET scan or, you know, I have another patient I had who was given a clean bill of health. Um, but a shaman told her they thought her breast cancer maybe had come back. And she told me the story. I'm like, gee, I don't know, but let's check this multi-cancer detection screening test.

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And sure enough, she had occurred and their doctors hadn't found it. So, I think it's, you know, just for people out there listening who are, you know, concerned about cancer who perhaps want to get ahead of it and do screening. I think this is a whole new era of oncology. So, and then there's, you know, lots of other new therapies emerging like dietary ketogenic diet therapies and...

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other therapies that are emerging around immunotherapy so i think it's uh you know cancer has been in in you know one of those tough things for medicine uh luckily your cancer is one of those 100 curable cancers where you know the odds of you living a long life and dying of old age are high so

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that's good but we're gonna you know make sure we keep tracking you and follow what's going on um is is there any um anything you want to share about about um you know the the sort of the effect that actually have you actually creating jsp's cancer and you sharing your story and you trying to help others even while you're in the middle of you know sort of fighting for your life

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What was that like and how did that impact you?

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created a whole movement to try to raise awareness around how to help people with cancer um and you know you're now 26 right and you know you were vigorous healthy energetic you know you were kind of ripped i saw you on instagram before you got cancer and and then you were 25 and

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So, Jace, you know, I'm just very curious about, you know, your experience of not only being a patient, but starting a movement, JaceBeatsCancer.org, and how you're serving others, right, by volunteering and sharing your story and supporting others. How does that impact you through this whole process? Because, you know, You think, God, you know, I have cancer, like I'm the victim, right? Help me.

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But you were actually out there supporting other people. And you actually created a whole platform for people to get involved and to support each other and create community. And it's just quite moving. And I'm wondering how that impacted your own journey through this process. Because you're still in it, right? Yeah.

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Boom, out of nowhere, you got a bunch of weird symptoms that were initially misdiagnosed and turned out to be a B-cell non-Hodgkin's lymphoma. And for those who are listening, that's a lymph cancer that is not uncommon. And in fact, my sister had it.

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It's so beautiful. And it just, it's like how your tragedy is turned into, and in some ways a blessing for, for so many and also for yourself. It's like this sort of, we never know kind of when we go through these challenges and we go through these various issues, you know, how we navigate that. But it's just, it's just beautiful to see how you, how you've done this, how you've navigated it.

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Is there anything else you'd love to share about your story, about what you've been through, what you're going through?

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it really is one of those sort of things that can hit younger people but we're also seeing a rise in cancer among younger people in general across other cancers so jason i just want to sort of honor you and also kind of invite you to start by sharing kind of the story of how this happened what was going on in your life and and um and then how you began to kind of metabolize this experience and

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And then... That's a conversation you have with a 90-year-old, not a 25-year-old, right? Yeah.

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That is one powerful lesson, Chase. It's something most of us don't get to learn until it's too late. We're so focused on success and accumulation and money and kind of miss the boat on relationships and family and community and serving others, which is actually what being human really is about.

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It's not about getting more followers on Instagram or making more money or having this car or this house or this career. It's... it, you know, I, I heard, uh, Warren Buffett recently talked about time and, uh, he said, you know, I have enough money. I can buy anything I want. The one thing I can't buy is time.

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And, you know, it's the most precious thing we have and how we spend it, who we spend it with, what we spend it doing is consequential. It matters. And, uh, You know, you've had to face that at a really young age. And it sounds like the JACE that got cancer is very different than the JACE that has gone through the process and is now on the other side of it.

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And, and maybe you can talk a little bit about more, more about this. Cause I think it sounds like, you know, you were a great kid and great guy and you're doing cool stuff, but you know, kind of this whole reoriented your life. And I'm just sort of wondering what, what you see as now having gone through this, uh, how you imagine the rest of your life.

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actually metamorphose into something good?

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Yeah, that's amazing. You know, we all get these lessons and the person that you are, like at the core, kind of led you to actually be able to go through this in the way you have and turn it into something that not only changed you, but it's changed so many people's lives.

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wow i mean i'm kind of speechless honestly and just kind of moved and touched and um i'm just honored that you shared your story with us and we'll be sure to follow along and uh and everybody if they want to follow more about you they can go to jacebeatscancer.org follow you on instagram and um and keep on with your story i encourage everybody to do and i think um

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you know, for those listening, I imagine, you know, some of this conversation might be hard to listen to and challenging, but cancer is one of those things. It's like kind of comes out of nowhere. And it's, it's, it's, you know, it's not something that people have a really solid way of relating to in the sense of like, you know, am I going to get it? You know, who's going to get it?

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And I think, you know, it's part of the reason that I co-founded this company, Function Health, was to sort of empower people with the tools to be proactive around their health and to screen for their biomarkers and to check for, you know, this cancer screening, which is now available. And, you know, you go to functionhealth.com and forward slash mark, and you can learn more about what it is.

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But it's, you know, uh, you know, it's, it's something we don't want anybody to have to go through. Like you went through it, you, you turn, you know, lemons into lemonade, but, uh, you know, I wish you didn't have to have lemonade, but who knows?

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Like, it's like, it reminds me of that story of, you know, the blessing and the curse, you know, the parable where the parable about this, this young man who's, is on this, uh, lives on this farm and, and, uh, you know, he's, he sort of goes out and into the field and he's, finds this wild stallion and captures it and brings it home. And all the friends of the father go, oh, what a blessing.

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Your son has gotten this beautiful animal and it's now his. And he's like, well, it seems like a blessing, maybe a curse. And what seems like a curse, maybe a blessing. And then His son rides the horse, but then falls off and breaks his leg. And everybody goes, oh, how terrible. This is horrible. Your son broke his leg. And they go, no, it seems like a blessing, maybe a curse.

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It seems like a curse, maybe a blessing. And then, of course, there was a war that broke out and all the young men were recruited to go fight, except He couldn't go because he had a broken leg. You know, it's like, the story goes on like that. So it's like, you know, it's really, you know, one of those things we can't predict and we wouldn't wish on our worst enemy.

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But for me, I had the same, you know, thing. I was 36 and had severe chronic fatigue syndrome that came out of nowhere and was really...

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brought to my knees by by this illness and for me i you know it made me become who i am and want to serve people and understand medicine biology and you know i'm kind of relentless about it so it's really been the catalyst for everything that i've done in my life so i i hope this is the same for you it seems like it obviously is and uh and uh i just uh stay in touch and and and keep uh keep this connection

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hey everyone, it's Dr. Mark Hyman.

The Dr. Hyman Show

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Yeah. And you know, you had, you know, you, you had otherwise, a great life, things are going great. And then just it sort of knocked you down. And in some ways, you know, for most people, would just sort of knock them off their feet. And I imagine it did for you for a while.

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But what was it that kind of made you take this experience and then transform it into something that could be useful to other people?

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Yeah. And so you just kind of naturally started sharing and then it kind of, people started paying attention and all of a sudden you've got like almost a million Instagram followers, right?

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Ever wanted to ask me your health and wellness questions directly? Well, here's your chance. I have an exciting exclusive event coming up that you can be part of as a thank you for being a loyal listener on The Doctor's Pharmacy. On Wednesday, December 4th, I'm hosting a live digital experience called The Diet Wars, and I want you to join me.

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So it was great. And one of the kinds of things that people were responding with, because cancer is one of those things that's a little bit taboo, right? It's scary to talk about. People don't know how to talk to people with cancer or about cancer. It's got a stigma to it. And there's often not an outlet for people to actually have a conversation about it who have it. And you touched a nerve.

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So what were the kinds of things that people were sharing that had had already had cancer and gone through it or they were maybe experienced this their family like what were the kinds of things you started to hear about I I heard so much I mean my DMS were on Instagram were filled with cancer survivors sharing everything about their experience it was

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I'll be chatting with Dr. Gabrielle Lyon, a board-certified family doc and New York Times bestselling author, as we tackle one of the biggest wellness questions out there. Which diet really gives you the best shot at optimal health? Should you be a vegan? Should you be a carnivore? Or somewhere in between?

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So just in the in the process of just sharing your story from a vulnerable place, it actually brought out all these people who then started offering you gifts and being a support system and sort of helping you actually navigate the process from everything from how to deal with the physical challenges of getting chemo and radiation to

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How do you deal with the psychological and emotional and spiritual aspects of like having this diagnosis at 25 years old?

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And just for people listening, we're recording this podcast in this really vulnerable window where you've finished radiation and chemotherapy, which was what, a six-month process?

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Yeah, it's a lot. It's a lot to go through. You lose your hair. You get sick. It's not fun. And you're done. You did the hard stuff. And now you're in this window of six to eight weeks waiting until you get your scan to tell you whether or not this is completely gone or if there's still work to do, right? So can you tell us about what that experience is like being in this?

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And when we post this podcast, I'm sure we're going to have an update for those wondering, but what's the experience like for you in the middle of all this? You reported like crying on your last radiation, you know, just sort of with relief and like it was very moving.

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From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives help you make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event.

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That's beautiful. I mean, that's very courageous. I mean, it's hard to, you know, stare death in the face and kind of meet it directly. And I'm wondering what that experience was like for you and how it's sort of been through the last months of treatment. Because I'm sure it's been up and down. Like there's moments of...

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Coming up on this episode of The Dr. Hyman Show.

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What are the sort of seven must-haves of a longevity enabler that this molecule meets?

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We're good at making worms live to be like a thousand years old.

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And mice, you know, have to be like 120.

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for a summary of my favorite and thoroughly tested products. Stephanie, it's great to have you back on the Dr. Hyman Show. Yeah.

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So the bow had whales of like 200 years, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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You may not actually live longer, but you'll live healthier.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Did you know that staying hydrated isn't just about drinking water? It's about replacing both water and electrolytes. Here's the thing. When you sweat, you're losing water and sodium, and if you're only drinking water without replacing those electrolytes, you're missing a key part of hydration.

The Dr. Hyman Show

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In fact, over-drinking plain water can actually dilute your blood sodium levels, leaving you feeling off. Think muscle cramps, headaches, or dips in energy. That's why I'm such a big fan of Element. It's a science-backed electrolyte drink that gives you the right amounts of sodium, potassium, and magnesium to help you stay hydrated and perform at your best.

The Dr. Hyman Show

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When I rode my bike all over Greece, Element was a game changer. It kept me energized, clear-headed, and feeling great. And the best part? Element has zero sugar, no artificial colors, and none of those dodgy ingredients you'll find in most electrolyte drinks. Plus, the flavors are incredible.

The Dr. Hyman Show

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Whether it's watermelon salt, grapefruit salt, orange salt, or one of their other options, there's something for everyone. Right now, Element is offering my listeners eight single-serving packets for free with any order. It's a great way to try it out. Just go to drinkelement.com slash hymen to grab yours.

The Dr. Hyman Show

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When I'm with my patients, I see how busy lives can make it difficult to prioritize our own wellness. Balancing work, family, and personal health can leave little time for appointments, and yet we all need ways to support our energy, muscle recovery, and overall well-being in sustainable, practical ways. That's why I'm impressed by BondCharge's Max Red Light Therapy device.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Red Light Therapy is a non-invasive approach that uses specific wavelengths of red and near-infrared light to penetrate deep into the skin. Just a few minutes a day with BondCharge's device can help boost energy, enhance skin health, and support faster recovery, perfect for those of us who need effective solutions at home.

The Dr. Hyman Show

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With regular use, I've noticed less muscle tightness, better sleep, and more vibrant skin. This tool has become part of my routine, even during a quick meditation or while winding down in the evening, allowing me to wake up refreshed without middle-of-the-night wake-ups or afternoon dips. Bond Charge's devices are easy to incorporate with the quality and effectiveness that busy people need.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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They ship worldwide, have easy returns, and come with a one-year warranty. To try it yourself, visit bondcharge.com and use code DRMARK for 15% off. That's B-O-N-C-H-A-R-G-E.com, code DRMARK for 15% off. If you've heard me speak recently, you probably know how much I love Himalayan Tartary Buckwheat, a gluten-free seed loaded with longevity-promoting nutrients.

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And your work continues to astound me and discoveries that I think are going to hopefully make us all live a little bit longer, feel a little bit better, prevent some of the disease of aging, and We're talking about today the work you've done as a veterinary epidemiologist working with the Navy SEALs, I mean the Navy Dolphins.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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My good friends at Big Bold Health have been carefully growing and researching this ancient plant for years.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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After tons of positive feedback from me and their thousands of customers, they've produced the world's first 100% organic Himalayan Tartary Buckwheat sprouted powder that's easier to digest, richer in vitamins and minerals, and contains up to 10 times more plant nutrients like rutin and quercetin.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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I love this as a topper in my yogurt, a sprinkle on savory meals, or an easy add to my smoothies and protein shakes. The sprout powder has no fillers, additives, or sugars and is farmed, sprouted, and packaged in the USA. Right now, Big Bold Health is offering my listeners a special offer of 30% off this amazing product. You can try it now by heading to BigBoldHealth.com and use code DRMark30.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Again, that's Big-Bold-Health.com.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1382.978

So AMPK regulates a lot of things, inflammation, your blood sugar control, your mitochondrial function, and interacts with a lot of other longevity pathways. I call them longevity switches, like the four longevity switches that I wrote about in my book, Young Forever, which is mTOR, which regulates protein synthesis and also...

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1403.727

When you inhibit it, it causes autophagy, which is cellular cleanup, which is really important to healthy aging. Insulin signaling, which we can talk about. And that causes us to kind of overproduce insulin and leads to obesity and diabetes and Alzheimer's and cancer and pretty much everything else. And then there's the...

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1424.456

pathway called sirtuins, which is very involved in regulating DNA repair and oxidative stress. And a lot of them have overlapping redundancies in terms of the key fundamental things of aging, which we talk about in the hallmarks of aging, whether it's mitochondrial dysfunction, whether it's autophagy, cellular cleanup,

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1442.799

whether it's inflammation, oxidative stress, blood sugar regulation, protein synthesis. So all those things are necessary and they're fundamental to understand because they're the things that underlie all disease. And what people don't realize is now we're discovering these new frameworks for understanding disease that are based on root causes.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1462.493

And so the hallmarks of aging are really discoveries that have helped us map out what are those things that tend to go wrong as we get older And now we can think about how do we treat those. And if we treated those, we might extend life by a third rather than just, you know, if we got rid of cancer and heart disease, we'd extend life by five to seven years.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1482.023

You know, we completely eradicated from the planet. So that's not much of a life extension compared to 30 years, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1487.585

So they're really important to understand, but there's also causes of dysfunction, which I think doesn't get addressed. Like why do we have these dysfunctions? But C15 seems to work on some of these key pathways around the hallmarks of aging.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

155.742

I feel like a Navy SEAL right now. I'm like trying to not shiver to death and I'm not in freezing cold water, but I'm wearing a thick coat because we're in Austin, Texas and it is freezing. freezing out. And with the wind chill, it's like minus 12 degrees or something.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1568.913

What she's saying basically in English is that these are other pathways that we all have. that regulate inflammation, that regulate blood sugar. And that when we look at actually the things that drive aging, it's dysregulation of blood sugar and insulin and inflammation that is a consequence of that. And the downstream effects is it harms our mitochondria, it causes more oxidative stress.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1591.649

It has so many... awful effects on inhibiting autophagy and causing stem cell exhaustion and shortening telomeres and all the things that I talk about in my book. So when you kind of get to the kingpin of what's going on for most of us as we age and what's so curious about these long-lived dolphins is that they have this protective A molecule that they seem to accumulate.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1616.746

Now, what I don't understand is if all the dolphins were eating the same stuff and all of them had the same environment, like why were some actually having high levels of C15 and others? It's some genetic component here that we don't understand or there's some variability in how people, you know, keep or utilize it or absorb it. What explains that?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

168.795

So I'd love to start by having you sort of describe the sort of this incredible work you did with the Navy dolphins, which are used for kind of, what are they used for? And then what did you find as sort of you looked at the natural lifespan of dolphins compared to

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1695.584

That's how you test the hypothesis, right? You see, oh, well, it's associated with longevity, but is it causal? That's right. When you add the molecule into the diet through fatty fish, it actually reverses the things that you saw as consequences of aging.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1710.991

If you get the fish, if the dolphin herring, that's good. But if you give them like flounder, probably not so good, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1769.373

Is it because it sort of embeds itself in the cell membranes in the gut? That's it. It becomes more stable and less fragile? Is that the kind of hypothesis?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1818.168

I knew that worms have a microbiome. Exactly. Worm poop.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

186.109

the dolphins in captivity and how did that start to get you thinking about the sort of longevity aspect of what might be in the dolphins that you could discover and how did you begin to discover that?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1862.716

So it's just like, it's essential. So basically you don't have to eat any fish or dairy. If you have enough of the right fiber and prebiotics, you can grow the right bugs in your gut and they'll produce C15 for you.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1888.663

I mean, it's interesting. We've been measuring fatty acids on our patients at the Ultra Wellness Center, my practice in Lenox, Massachusetts, for 20 years. And before that at Canyon Ranch, we also did for another 10 years. And it would be interesting to go back and see, okay, who has low levels of C15? Because it wasn't something I was really paying that much attention to.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

1911.592

And now I pay very close attention to it. And I'm like, oh, wow, this one's low. You're low, you're low, you're low, you're low. And I'm like, it's an important biomarker for actually understanding how people are navigating their health journey and longevity and aging itself. So really quite amazing. So we were kind of going through seven longevity must-haves. We went through...

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2020.841

Yeah, it's interesting. Actually, RDW is one of the biomarkers that's used to kind of calculate your biological age that we use at Function Health, which is based on epigenetic testing and correlating that with certain blood biomarkers. And that's how we come up at Function Health with a biomarker. So it'd be interesting to be able to start to test fatty 15 as part of our Function Health panel.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2043.312

But it's It's really, it seems like such an essential molecule. The fact that it's, quote, essential, you know, is that something that's been established by the scientific community? Is that something that you just sort of figured out or?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2060.71

It's like discovering a new vitamin that's essential for health. It's a big deal. It hasn't been a new one in like 70 years or something, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2113.165

So like an infant mice, what are the symptoms of a nutritional deficiency?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2201.744

So what has been the human data? I mean, we're talking about worms, we're talking about dolphins, we're talking about mice. What's the human data on C15 and how does it stack up against, for example, other longevity molecules? Because NIH has a program to study various compounds and looking at

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2219.554

you know rapamycin or metformin or astaxanthin or acrobose which most of these are drugs um and and you know there's not a lot that actually show significant benefit rapamycin is probably the most promising but it has significant side effects and there's coming up with

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2236.432

that are without the side effects that only affect one of the pathways of mTOR, but that's way too complicated for me to understand. Tell me, like, how does this sort of stack up in that lineup?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2261.931

Like a randomized control trial for 50 years to see what happens, yeah, yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2323.884

It doesn't have all the side effects.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

235.258

So it's been a... So dolphins get chronic diseases of aging? This doesn't make any sense to me. They're not eating McDonald's and they're not exercising and they're not doing their normal sleep routine and they don't... I mean, maybe they have more stress living in captivity, but...

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2363.095

To San Diego to the Navy dolphin program.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2369.657

How do you get breast milk, though?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2381.903

That's a good point. How do other mammals who are not eating fish, like you've got bears who eat fish, you've got certain other mammals that might eat fish, like otters or seals or whatever. But most land-living mammals, like elk or deer, don't eat fish. How do they get C50?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2449.707

So if you like regeneratively raised cows, cows, they're going to be eating more variety of wild grasses and plants, they might have more. If you're eating sheep or goat, they typically don't feed them corn and soy, so they may have more. And it's often better tolerated because they have a different form of casein, which is the protein in milk that tends to cause problems.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2470.473

Most cows are bred to have A1 casein, which is really problematic and inflammatory for most people. So there are A2 cows, like Jersey cows and Guernsey cows, and there are A2 cows, heirloom cows. What I'm curious about is how this molecule also

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2488.692

can be a therapeutic molecule, not just sort of a preventive molecule that deals with some of these basic mechanisms, but how could it affect your treatment of diabetes or heart disease or fatty liver disease? How would that work?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2565.939

They changed the name because... You used to only see this fatty liver issues in alcoholics. That's right. And now the most prevalent form is those with metabolic dysfunction, meaning diabetes, prediabetes, and they call it metabolic associated fatty liver disease.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2587.82

NAFLD, as opposed to NAFLD.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2629.616

I mean, this is important. When you said it was really important because, you know, about 1 in 10 or less, the 1 in 9 now keeps getting worse in America have diabetes, type 2 diabetes. But what you're saying is 4 in 10, almost 4 in 10 have fatty liver disease. Even if you don't have diabetes, it still increases your risk of heart attacks, cancer, stroke, rapid aging, and death.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2653.518

Even if you don't have diabetes.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2655.639

That's right. So it's important and it's often not diagnosed. It's often missed. There are now really great blood tests you can do to find out if you have it, not just your regular liver function test. And we offer these as part of Function Health's testing. So you can go to functionhealth.com slash mark and-

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2671.547

actually get these tests as add on tests to the basic function panel that look at fibrosis and liver and are really helpful to kind of pick up people who have this because you don't want to continue to have this if you have it. I mean, you can diagnose it through a, you know, an MRI or, you know, various kinds of

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2688.58

of a fancy testing, but to a simple blood test, you can also kind of get a pretty good idea. And it's important to understand because this is an unsilent epidemic and nobody ever heard of, and you know, it doesn't really have a ton of symptoms other than, you know, maybe you're overweight and maybe you've got a big belly or maybe like, but, but it just, it's, it's quite important.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2708.634

And so what you're saying is that C15 has the potential to impact fatty liver disease.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2745.13

So these were dolphins who died and then you found it, right? Exactly.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2751.493

You're not like sacrificing dolphins to get their tissue specimens. No, no, no.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

277.638

They just are free to go and then they come back?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2791.528

Yeah, that's what I'm wondering.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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One in three, two in three.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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I mean, those who are listening probably go, wait a minute, why does the Navy have dolphins?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2920.706

Well, I mean, because sugar and starch is a massive part of our diet. And I think it's probably, in my view, a combination of the increase in sugar and starch plus the C15 deficiency, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

2978.755

You know, the Native Americans, you might not know this story, but the Native Americans used to trade in these really highly fatty little tiny fish as part of their trade. So if you were a Pacific Northwest Native American, you would trade with inland tribes, and use the fish as your currency. So instead of dollars, you'd give them fish and they'd give you beads or whatever else they wanted.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3001.085

So that's fascinating, because it was such a valuable commodity back then.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3057.982

And what kind of studies have there been in humans around diabetes, type 2 diabetes, and heart disease? Anything?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3110.43

A ketogenic diet works best.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3215.151

But most people haven't ever heard of it and don't know about it.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3219.712

Yeah, that's why you wrote the book and why we're having this podcast, so people can understand this sort of emerging science around this, which is kind of cool, because it's not very often you come up with a new discovery like this, and it's pretty cool. There's a few questions I have around the foods to help people understand what foods they should be eating.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3239.259

We kind of touched on it a little bit. But what are the foods that are highest in C15?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3251.864

But depending on what the cows are eating.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Or what the sheep or goat are eating.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3301.245

So with the good comes a lot of the bad in dairy, and that's what you want to avoid, yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3308.367

Some of the studies, you know, looking at... And these were epidemiological studies. We were looking at, you know, people who eat more dairy seem to have less diabetes, right? So that's interesting. Yeah. Is it the dairy fat? Is it something else? Is it the saturated fats that protect them? I don't know, but it just sort of makes me wonder.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

336.983

Wait, wait, you mean enemy scuba divers?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3367.522

And that's another fatty acid that's saturated in dairy fats.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3392.162

Yeah, I mean, that's the thing you don't understand. People always say saturated fat's bad and saturated fat's good. I mean, there is no such thing as saturated fat. There's saturated fats.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3400.95

And each one has different properties and different benefits and different risks. And so uniformly, they're not the same. Spot on. And they don't affect your lipids the same way, your health the same way. I wrote a lot about this in my book, Eat Fat, Get Thin, because people were super confused about it.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3416.886

I think that, you know, just kind of sort of sum up what I'm hearing is that this is like a newly discovered molecule that is an essential nutrient that one in three of us are missing that has profound effects on many of the longevity pathways that have to do with aging, mitochondrial health, blood sugar health, microbiome health, affect your liver health, you know, cholesterol.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3440.751

I mean, it's almost too good to be true, right? Yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3452.995

And what's beautiful about these molecules, they're not needed in huge amounts, right? So when you think about a vitamin like vitamin C and scurvy, it only takes like 60 milligrams of vitamin C to cure scurvy, which is a deadly disease if you don't have enough vitamin C. And by the way, 10% of Americans don't have enough vitamin C to prevent scurvy.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3472.662

Which is because they're eating ultra-processed food and they don't get any green vegetables and they don't get any fruit. And so, yeah, it's a big problem. But what I find interesting about vitamins is that they have very, very powerful effects or essential nutrients at very low levels. And without them... Our whole metabolic and biochemical machinery doesn't work the way it was designed to work.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3496.486

And so things go wrong. And the things that go wrong are the things that we don't want to go wrong. Like, you know, damaging our ability to keep healthy cells, right? The self-agility syndrome where your cells don't function properly, and the membranes aren't right. And fats make up your cell membranes, so they have to be healthy, and this is a key component of that.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3517.818

We have to regulate our mitochondria properly, our immune system properly, free radicals and oxidative stress properly, our microbiome. So it's interesting that it sort of seems to work in so many different ways. And I think there's a word that probably people have heard me talk about that is pleiotropic, meaning it has many different effects. So drugs usually have a single effect.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3540.727

They might have a few other side effects, but they're designed to be a single drug for a single biochemical targeted with a single receptor or the single outcome working on a single pathway. And what nutrients do, like for example, magnesium, activates over 300 different enzymes in the body. So does zinc, or maybe 200 different enzymes.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3563.104

So these are highly, I think vitamin D controls hundreds and hundreds of gene expressions throughout your genome. And these are multifunctional molecules that go beyond what we would normally think of as a pharmaceutical intervention. So these are the things that create health as opposed to simply treat disease. And I always say when you create health, disease goes away as a side effect.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3585.759

And that's kind of what you're talking about here. This is a component of our biology that we've neglected, that we haven't known about, that has been really discovered thanks to the dolphins and you. Yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3597.99

And just, you know, having an observation that, wow, you know, like, geez, these dolphins aren't living very long. These are living longer. Like, what's up with that? And just asking the right questions, you were able to come up with this discovery. And I think it's really groundbreaking. I think... Uh, you know, people need to eat fatty fish. I think small fatty fish is key.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3615.531

If you're not going to eat dairy, like herring, mackerel, sardines, anchovies, all this stuff that people don't like, you know.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3623.336

I'm Jewish, so I like all those things. I grew up on those things. I didn't know at the time. Yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3631.822

Yeah. Tons of cans of mackerel in my cupboard and sardines. In terms of the dosing, like what kind of doses do people need of this?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3653.915

2,000 milligrams, yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3683.372

Basically a fifth of a percent of the fats in your cells have to be this fat in order for it not to become fragile and break down.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3794.093

What was really fascinating was when I spent quite a bit of time in Sardinia, I got to meet with a lot of these very old men and old women. I mean, one couple I think was 210 years old together. Oh, my goodness. And they were fit and they were vibrant. This guy Pietro was like 95, was just kind of retired from herding his sheep five miles a day up the rocky terrain.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3820.046

And what was really fascinating was they understood that one of these guys, Olinto, said, we flavor our meat before we kill the animal. And I'm like, what do you mean? He says, well, whatever you feed it, determines the quality of the meat and the taste.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3835.952

So whether they feel like carob or acorns or whatever, like the black-footed pigs in Spain from the Iberian ham, very different fatty acid profile because all they do is live in oak forests and eat acorns. And in Sardinia, they know that if they take the sheep or the goat and they... They kind of graze them on different plants at different times of the year. It'll taste better.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3858.509

They're not doing it because it has high C15 levels or they're looking for better phytochemicals or whatever. They just want it to taste better. The reason it tastes better is that phytochemicals create the taste in food. So flavor always follows the phytochemical richness or density of the food. And they just kind of knew this intuitively by how they raised these animals.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

386.737

They're living like two or three times as long in captivity as they do in the wild. Is that because there's predators or just it's more tough to get along out there?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3878.935

And so these animals were eating all these wild plants all the time. That's what they fed them. And so that makes a lot of sense. That makes a lot of sense to me, just given sort of being there and seeing what they were eating and what they were eating and what they ate and what the cheese was made from. It was really fascinating, yeah.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3911.983

It's really fascinating. I mean, I think what I would love to sort of know from you is where is all this going? Like, what's next? And what are we going to see next in terms of the research that's underway, the things that are promising?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3963.834

And it's the letter C in the number 15.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3967.776

Yes. So discoverc15.com. We'll put it in the show notes. But it's a treasure trove of the current and ongoing kind of research.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

3981.783

So it's not just you anymore. There's people all around the world who have taken up the research around this.

The Dr. Hyman Show

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Well, I mean, that's how science works, right? Somebody discovers something and then other scientists try to validate it or discredit it. That's right.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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At 65, I'm still pushing my limits, cycling long distances, trekking through Patagonia, and living life to the fullest. But staying active as I age isn't just about willpower. It's about giving my body the vital support it deserves. See, as we get older, our mitochondria, the powerhouses of our cells, naturally begin to slow down, stealing our energy and strength.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Cognitive development. Cognitive development. From both spectrums, right? From young cognitive development and also brain aging. That's right.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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The global crisis of what?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Metabolic diseases.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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That's a great question. I probably would exercise more.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Do you think the wild dolphins a couple hundred years ago lived longer?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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I'm excited to see what's next. This is very exciting. You can read it. about this in great detail in Stephanie's new book, The Longevity Nutrient, The Unexpected Fat That Holds the Key to Healthy Aging. It's out now, so you definitely should check it out.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Also, if you're interested to learn more, go to discoverc15.com, and you can actually buy C15 as a supplement, and it's called Fatty 15, which I love and I take. I just take two capsules a day, and that's it. And it's pretty straightforward. It's a low-friction way to get it. If you don't like sardines and herring and mackerel, hopefully I'm not overdosing because I do eat those.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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I think we're kind of in this moment where we are discovering a lot about aging and longevity, but we can't miss the fourth for the trees, which is the fact that we're eating a diet that's killing us. And the amount of sugar and starch is driving our metabolic crisis, is causing a lot of the things that are going on. I think C15 can be helpful in mitigating that.

The Dr. Hyman Show

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But without actually also changing your diet, exercising, getting up to sleep, managing your stress, having connections and relationships, it's not enough, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Yeah, exactly. So don't, you don't want to eat your C15 supplement and not exercise and socialize three cans of soda a day.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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So thanks for coming on the podcast again. This is really great. Uh, everybody can find out more, uh, and we'll put it on the show notes for the links that we talked about and, uh, keep up the good work and we'll stay tuned for what's next on the horizon.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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In your blood, basically.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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That's incredible. So basically, this is C15, and the number 15 is really about where the carbons and the bonds are on the chain of fatty acids. And it's a saturated fat, which in most people's mind I think is bad, but it's actually not. It actually turns out to be very powerful and have many effects on many of the longevity pathways.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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And there's a lot of molecules that are being studied for longevity, everything from rapamycin to metformin to NAD, and the list goes on. Astaxanthin, I mean there's a lot of interesting molecules that are being used. How does C15 stack up against some of these? What is the research that's been done today to help to look at what it does? How does it actually facilitate longevity?

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Because it's just a fatty acid, so you wouldn't think how is it doing all these things, right?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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That's where Timeline Powered by Mito Pure has truly been a life changer for me. It contains urolithin A, which helps renew and recharge my mitochondria, keeping my muscles performing like they did when I was younger. Mito Pure is backed by solid research, showing it can boost cellular energy, increase muscle strength, and support overall healthy aging. Personally, I take Mito Pure every day.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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What makes something an essential fatty acid? Because we think of these things as essential for life. And if we don't have them, you're going to be in trouble. Like there's essential amino acids, fatty acids. By the way, everybody, there's no such thing as essential carbohydrates. Right. That's a good point, good point, dang it.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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But what makes it essential and how do we have to think differently about it?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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If someone has fragile cells, what does that mean? What are the consequences? How do they feel?

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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It's helped me keep up with my active lifestyle, whether it's a high-intensity workout or an adventure in the mountains. So if you're looking to support your muscles and want to feel younger from the inside out, my friends at Timeline are offering 10% off your first order. Check it out at timeline.com slash drhyman. Your future self will thank you.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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So you talk also, you wrote a book actually just quite good. It's called Longevity Nutrient. And the full title is The Unexpected Fat That Holds the Key to Healthy Aging. So it's kind of a good title. Yeah. That got my attention. I actually have been measuring fatty acids in my patients for decades and decades.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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And, you know, I'd always see C15, but it didn't really register as something that was important to look at. And now I look at it every time, and I'm surprised to see how many people are actually quite low in C15, which comes from dairy products, right, and from fatty fish.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Yeah, breast milk for sure, although conventional dairy has a lot of problems and is very inflammatory for a lot of people. That's right. I wonder if it's high levels in goat or sheep, is it?

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Whatever what you're eating.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there is simply not enough time for me to do this at scale. That's why I've been busy building several passion projects to help you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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Now, let's get into some of the sort of, I mean, the discovery of it is fascinating. So you've had this like trove of blood from dolphins for decades, and then you can go back and check like, okay, who are the dolphins that age fast? Who are the ones that age more slowly? And then you kind of looked at all of them, and the rows to the top were C15.

The Dr. Hyman Show

The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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But you mentioned there's like 100 other molecules you're looking at that may have promising benefits too. that we haven't looked at. And that's the beauty of sort of modern science for those listening. We really have gotten the ability to look at not just, you know, 20 blood tests or a function we do 110.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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And there's now ways to do metabolomics, which looks at thousands and thousands of molecules that that are floating around in your blood that have meaning and that do things, but that often we've kind of neglected or ignored. And this is clearly one of them.

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The Unexpected Dolphin Discovery That May Hold the Key to Longevity | Dr. Stephanie Venn-Watson

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And in terms of this seven sort of longevity enablers you talk about, Fat E15, which is the sort of brand of the product, C15, which you can now actually buy, and I personally take it every day. because the science was so compelling to me that I was like, okay, well, if it doesn't work, okay, but if I'm missing something, it's gonna be a big deal, so I wanna take it.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So in your book, you talk about sort of how we need to heal people. our bodies to heal our spirit and our mind. And can you talk more about that? Because it's really kind of goes to what you're talking about. Carolyn Mace used to say, your biography becomes your biology. And what you're essentially saying is that your

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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biography, your story, gets transmuted into biological signals, along with all the various other things that we're exposed to in our modern world, our processed food, the environmental toxins, chronic stress, digital overload, et cetera, et cetera, et cetera. But in order to actually really heal and to become whole human beings, we both have to heal the brain and the mind and the soul.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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It's helped me keep up with my active lifestyle, whether it's a high-intensity workout or an adventure in the mountains. So if you're looking to support your muscles and want to feel younger from the inside out, my friends at Timeline are offering 10% off your first order. Check it out at timeline.com slash drhyman. Your future self will thank you.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

1135.957

Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And part of that you're talking about in the book Growing a New Brain is really about how to use food and lifestyle strategies and supplements and other tools to help actually...

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Is that what's in that plant food that you put in your cake?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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For starch, not protein.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Tryptophan's an amino acid, right? Trust me when I say I know how hard it can be to find healthy food options when life gets hectic. That's why I love Paleo Valley's meat sticks, a clean, nutrient-dense protein snack that fits into any busy day. Unlike most snacks loaded with sugar and artificial ingredients, Paleo Valley beef sticks are made from 100% grass-fed and grass-finished beef by U.S.

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family farmers on chemical-free pastures. That means more vitamins, minerals, and omega-3s to support healthy inflammation and overall vitality. and they're naturally fermented. Instead of artificial preservatives, Paleo Valley uses old-world fermentation to keep their sticks shelf-stable and gut-friendly, thanks to naturally occurring probiotics.

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With five delicious flavors like original, jalapeno, and garlic summer sausage, they're perfect for the vegan lifestyle. Plus, they're individually wrapped and ready whenever you need a clean protein boost. Paleo Valley also offers pasture-raised chicken sticks and 100% grass-fed venison sticks. I make sure to always have these beef sticks in my car, suitcase, or in my kitchen.

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Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Head to paleovalley.com slash hyman to get 15% off your order of 100% grass-fed beef sticks today. When I'm with my patients, I see how busy lives can make it difficult to prioritize our own wellness.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Balancing work, family, and personal health can leave little time for appointments, and yet we all need ways to support our energy, muscle recovery, and overall well-being in sustainable, practical ways. That's why I'm impressed by BondCharge's Max Red Light Therapy device.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Red Light Therapy is a non-invasive approach that uses specific wavelengths of red and near-infrared light to penetrate deep into the skin. Just a few minutes a day with BondCharge's device can help boost energy, enhance skin health, and support faster recovery, perfect for those of us who need effective solutions at home.

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Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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With regular use, I've noticed less muscle tightness, better sleep, and more vibrant skin. This tool has become part of my routine, even during a quick meditation or while winding down in the evening, allowing me to wake up refreshed without middle-of-the-night wake-ups or afternoon dips. Bond Charge's devices are easy to incorporate with the quality and effectiveness that busy people need.

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They ship worldwide, have easy returns, and come with a one-year warranty. To try it yourself, visit bondcharge.com and use code DRMARK for 15% off. That's B-O-N-C-H-A-R-G-E.com, code DRMARK for 15% off.

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Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So actually when you're talking about this, because, you know, For years, I've done diagnostic testing, which allows me to look at the effects of inflammation on neurotransmitters. And so we measure something in the urine that is called quinolinic acid.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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which is a byproduct of tryptophan and 5-HTP metabolism when there's inflammation that diverts it away from producing serotonin to produce this very toxic compound called quinolinic acid, which is found very high in people who are depressed autism or dementia. And I can tell immediately if someone has brain inflammation, the question is why.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And so a lot of the disruption in serotonin regulation, I think, is because of our inflammatory diet and our gut microbiome. And you do talk a lot about the gut brain. You tell us about this framework of how... The brain repair has to also start in the gut.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Well, we're coming at the same thing from two different lenses.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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The shamanic lens and the medical lens. Precisely. But we end up in exactly the same spot.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So Alberto, it's so great to have you back on The Doctor's Pharmacy. Good to be with you, Mark. So for those people listening, we've been friends for 25 years. We've been to the Amazon together. We've taught workshops around the world together. We're now together at your house in Santa Fe here in New Mexico. And I'm recovering from back surgery, but we're not going to talk about my back today.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So LSD, psychedelic mushrooms, psilocybin, ayahuasca.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And so part of the healing of the brain, you're saying, is healing the gut. How do you recommend people do that in your book?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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How do you repair the... I'm curious of what you've learned, you know, from a different set of lenses, looking at how you start thinking about the gut. You know, for example, visiting you in Chile, you have this big bunch of raspberries that's kind of a culture medium for... a probiotic called Saccharomyces boulardii that's really powerful in regulating the immune system.

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Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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We're going to talk about the brain. Let's talk about the brain. That's kind of close to your back.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And there are many other yeasts and fungus that grow on the gut too, yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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It's at the bottom end of my brain. And you've written this new book, which has a very provocative title, which is called Growing a New Brain.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

1958.942

Yeah, it's quite incredible. In fact, they use it clinically in medicine for people who have C. diff as a treatment. Precisely. C. diff, which is a clostridium bacteria that can kill you. I had it. It almost killed me. And yeah, it's a power-powerful compound. We call it a yeast against yeast.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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You know, one of the things we see a lot on our stool tests when we do stool analysis is a reduction in something called IgA. That's an antibody, the first line of defense of your immune system. Right. And when you say of COVID antibodies, those are the defense against COVID, right? So you have a system in your gut which interacts with the outside world.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And typically, with our guts being such a mess, we see a lot of people with suppressed IgA levels. And the Saccharomyces helps to bring it up. So you're talking about these sort of ancient organisms that we've symbiotically evolved with to help regulate our biology. and restart and renew processes that have been going on for hundreds of thousands of years, but we kind of messed them up.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So why do we need a new brain? What's wrong with our brain?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah, one of the most interesting things I discovered in the last years, especially when I got sick with ulcerative colitis after C. diff, was this whole body of research, not just about fiber, not just about prebiotics and probiotics, but about polyphenols, which are the phytochemicals that you're talking about from these sacred plants that actually feed the good bacteria too.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah. Acromancy is really important. We've done a lot of work on the podcast talking about it because it's such an important thing. But I had very low levels when I had colitis. I took pomegranate green tea and I took cranberry in high doses. Yeah. every day in concentrates, and it regrew my acromantia.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Wow. So we've covered a lot here. We've covered, you know, The ancient ways that our brain is designed that we can actually activate to grow a new brain and to deal with both the mind and the soul and the biological things that go wrong with our brain as a way of actually accelerating our growth as human beings. Because at the end of the day, this is what it's about.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Health is not just about being healthy and not sick. It's about actually being able to express your life in a way that's fulfilled and whole and alive. And if you don't have mental, physical, social, spiritual, emotional... brain health, body health, you're not going to get there.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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If you've heard me speak recently, you probably know how much I love Himalayan Tartary Buckwheat, a gluten-free seed loaded with longevity-promoting nutrients. My good friends at Big Bold Health have been carefully growing and researching this ancient plant for years.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2210.402

Yeah. So there's a bunch of other stuff you talk about in the book that I think is quite interesting. One is this whole idea of mitochondria. Yeah. And we've written a book on power up, I think it was called Power Up the Brain. Power Up Your Brain with David Perlmutter. David Perlmutter, who's a really good close friend. He's been on the podcast. He's an incredible neurologist.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2226.096

And I was like, that was your kind of first foray into out of the shamanic work into like the... Well, see, the mitochondria, see, the thing is that there's nothing more spiritual than biology.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So how do we do that, doctor?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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When I hear you saying in the subtext there is that reestablishing a relationship with nature is really critical here. And nature is our biology. And unless we understand our biology, everything from our gut microbiome to our mitochondria, to all the different things that affect us, We're not going to be able to get there.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Well, what's interesting is that most doctors around the world do ceremony. Do ceremony, yeah. That's how they heal, with ceremony. I should tell you a quick story. I was in Mongolia on this horseback trip where Genghis Khan rode his horses, and it was an incredible trip. And I got... The worst freaking hiccups that wouldn't go away for three days.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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They literally were thinking of evacuating me for a case of terminal. We got to this little village and it was in remote Mongolia. I don't even know where it was. And there was a year, one year, and there was a family that lived there. And apparently the elder women, woman there, was a shaman, among her other duties of herding goats and yaks.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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That's really remarkable. So what you're basically saying is that the science of the brain is sort of in a new era. What we used to think about the brain... we now are completely reevaluating and realizing that we have the capacity to impact our brain in ways that we never thought possible. Precisely.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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So she brought me in her yurt, and she took these stones and bones and these kind of sacred objects and kind of threw them and kind of read what was going on with me. And then she... Took my shirt off and she put rancid yak butter all over my belly and started rubbing and chanting and rubbing.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And after three days of sheer misery and actually fear, because there's a lot of serious things that chronic hiccups can mean like cancer. I was like, oh my God, am I got cancer? They went away. I don't know if it was the hack butter or the ceremony or they just would have gone away anyway.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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But the point was that these ancient cultures, their healers are also very embedded in both nature and in ritual.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2619.801

Yeah, it's so interesting, you're talking about the brain and fat and the decline of our brain function. And, you know, one of the things as a functional medicine doctor is I'm always looking for, you know, what are the emerging... scientific discoveries that can help us to kind of help our patients.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2633.411

And there's been a new set of diagnostics, which allows us to see things that we could never see before. Like imagine the discovery of the microscope or the telescope. And now before we had to sort of, we kind of knew everybody's poison. Like if we did autopsy studies, we could do biopsies of fat tissue.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2648.701

We can measure everybody's just a load of, got a load of pesticides and dioxin and DDT and plastics and phthalates and pesticides and BPA, you name it. But we never could measure that in real-life humans very easily because in the blood, it kind of goes into your fat, most of it. And there's a new test that I've been doing out of Germany that measures intracellular toxins.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2672.594

And I have one patient with dementia and another one with Parkinson's, which are both neurodegenerative diseases, and we're seeing more and more of these problems. They're rampant. They're rampant.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

268.886

And I wrote a book about this 15 plus years ago called The Ultra Mind Solution, Fixing Your Brain by Fixing Your Body First. Precisely. And you previously wrote a book called Growing a New Body, which is based on a lot of the work we did together. We did, yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2682.56

And what was amazing was we can now measure these levels of cellular toxins and using a process of replacing the fat in the cell membrane, we can get rid of them using phospholipids, which is what their cell membranes are made of.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2776.52

Yeah. Essentially, you know, we've had Chris Palmer on the podcast, I'll probably have him back again, who's a Harvard psychiatrist talking about mitochondria as the core dysfunctional unit that is causing most mental illness, everything from autism to schizophrenia to depression and bipolar disease. And then we have to treat the mitochondria.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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But you're also saying that in terms of the aging brain, and not just that, but also just having a healthy brain, you really have to focus on that.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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But this Growing a New Brain book is very intriguing to me because it kind of challenges our notions about a lot of the work that I think you do, which is shamanic healing, energy medicine. It's shamanic energy medicine. Dealing with trauma and dealing with a lot of the things that we think of as psychological.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And your brain cells have more mitochondria than any other cell in your body per cell.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

2940.264

Yeah. Tell us about zombie cells. These are the zombies like the ones in Haiti?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3047.216

You could kill the zombie cells, which are also called senescent cells, so senolytics is... Senescence is aging and senolytic means to kill aging.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3056.911

Kill the aging cells.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3068.655

And what are the therapies they're using?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3076.938

Yeah. Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3123.848

Yeah. It's true. Also, there's a great study out of Israel where they looked at, I talked about in my book, Young Forever, where they use hyperbaric oxygen over 60 sessions. I actually am doing it right now. I just came from it because of my back surgery to help heal the wound. But the beauty of the hyperbaric is that it actually creates a stress, but it also kills the zombie cells.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3177.24

We're talking about mitochondria, zombie cells, the microbiome.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3217.408

Yeah. One of the things that, you know... it's so fascinating is that we can start to embed these practices into our daily life. And you've written this book, Growing a New Brain, which is not just talking about the theory, you talk about case stories, you talk about- And how to do it. And how to do it. So can you maybe share some stories about how this would be applied?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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What are the kinds of things people are doing?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

326.425

Well, that's it. I mean, the joke was that neurologists pay no attention to the mind, and psychiatrists pay no attention to the brain. But the truth is we have to do both. And so when you started in this work, you were really coming at it from the perspective of psychological healing. And spiritual healing. And energetic healing. And you realize you maybe came up against a wall and couldn't

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3323.597

Well, most of what you're getting in your pills that you take are... Well, you're activating your psychopharmacology, because I always say the best pharmacy is the one between your ears.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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After tons of positive feedback from me and their thousands of customers, they've produced the world's first 100% organic Himalayan Tartary Buckwheat sprouted powder that's easier to digest, richer in vitamins and minerals, and contains up to 10 times more plant nutrients like rutin and quercetin.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3408.129

Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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fully help people resolve a lot of their psychological, emotional, spiritual issues, unless you also help them heal their brain, hence growing a new brain.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3503.367

Well, let's talk about that. I was going to close with this, because I think this is really an important framework. Because historically, we thought of psychedelics as causing... psychological effects. But now we know they're causing biological effects and literally structural and functional changes to the brain.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3522.876

For example, by increasing BDNF and other brain trophic nutrients, things that are helping the brain grow, repair, heal, reduce inflammation. And things like DMT from ayahuasca, from the bufo from the Sonoran Desert toad, the psilocybin medicines, MDMA, which is synthetic chemical, LSD, synthetic chemical, but that comes from a plant, ergot.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3548.386

All of these are things that have been around for hundreds of thousands of years. And the oleactin serotonin receptors. And the actin and serotonin receptors. But what we're now learning about them is that they can really create profound lasting changes in the brain. In a way, grow a new brain. Tell us how you think about that.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Not the Richard Nixon brain on drugs with the fried eggs.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3629.525

That's true. I think it's true. But I think what's sort of exciting to me is this sort of revolution in brain science and the revolution in trauma healing, the revolution in psychedelic medicine, the revolution of understanding the body as a system and network, all these things are coming together. And I think it's going to change everything. We think about the brain, the mind, our lives.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3652.156

Totally. It's going to open up the door to explore the mind.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3692.731

It's called epigenetic reprogramming.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3711.159

So beautiful, Alberto. I mean, I think of it a little scientifically too, which is that this concept that's emerging from our scientific discovery, in a way, we talk about shamanic healing, we talk about energy medicine, we talk about kind of

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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healing from trauma, that this fundamental concept of epigenetics, which is relatively new, it's the idea that there's a control system regulating our genes, that our genes are fixed, but which ones are turned on or off is regulated by this sort of master

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

374.578

Wait, I just want to stop there. You said...

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3744.659

coder and the coder is the epigenome and that gets programmed generationally so trauma can be transmitted generationally totally the impact of toxins or crappy food is transmitted generationally and those impacts are found downstream two or three generations down so if your grandmother was exposed to glyphosate you're at risk for all sorts of cancers and deformities right

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3767.136

If your great-grandmother had a trauma, then that might be embedded in your DNA like the Holocaust survivors. My children and their children and grandchildren.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3779.244

So what's exciting is what you're talking about essentially is using the science to reprogram the epigenome. Precisely. So you can evolve... within one generation. So there was this debate between Darwin and Lamarck. Darwin was like, species evolved through natural selection over time. Lamarck was like, species come fixed as they are. They're both right in a way, right?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3800.066

And so these traits, and he was like, traits can evolve even in a generation. So I think- Very rapidly.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3815.549

the extraordinary gifts of resilience of courage of endurance of right you know and we have to begin to tap into that instead of our psychology today is so beautiful it's turning us into victims you know i never heard that that's that's one of the most beautiful things i love that tell us more about that because i think that's a great thing to end on which is this idea that we not only inherited bad stuff but good stuff and that makes us into human beings that we are that are

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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All the good that we are.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3884.006

That's so beautiful.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

3928.443

If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

417.352

Yeah, yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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And it was so much easier back then, right? With the indigenous people and the Incas 500 years ago and the descendants of those Incas are the people you study with. And they didn't have environmental toxins. They didn't have social media. They didn't have shitty ultra processed food.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

447.39

So what are the kind of insults that we've now had to deal with that have caused our brain to become so dysregulated that we're seeing this rampant Crisis of illness that we're seeing increasing violence. We just know recently saw a shooter try to take out President Trump. I mean, that's just terrifying to me, right?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

49.671

I love this as a topper in my yogurt, a sprinkle on savory meals, or an easy add to my smoothies and protein shakes. The sprout powder has no fillers, additives, or sugars and is farmed, sprouted, and packaged in the USA. Right now, Big Bold Health is offering my listeners a special offer of 30% off this amazing product. You can try it now by heading to bigboldhealth.com and use code DRMARK30.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

491.385

It smells so bad. I actually recently tested my... biological toxins embedded in my cells is still the formaldehyde from when I was in med school dissecting cadavers.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

551.99

Or all the drugs in the Amazon that they can reap and harvest.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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What's that? That's a big word. I know what it means.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

701.699

This is a really important point you're making because all these plant compounds that we think of as medicine, can be medicine for us, but they're actually the defenses for the plants. So they're poisons. And the dose makes the poison. And what you're saying is these are, I think this is phytohormesis is the actual term.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

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Again, that's big-bold-health.com. At 65, I'm still pushing my limits, cycling long distances, trekking through Patagonia, and living life to the fullest. But staying active as I age isn't just about willpower. It's about giving my body the vital support it deserves. See, as we get older, our mitochondria, the powerhouse of our cells, naturally begin to slow down, stealing our energy and strength.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

719.895

I've written about it in my book on longevity because it's such an interesting concept that these stress molecules in plants, and the more stressed a plant is, the more it makes up these defense molecules. Precisely. The more it activates our body's own embedded longevity repair pathways.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

788.588

Right, because your cells upregulate and downregulate in response to the environmental cues. That's why you get... alcohol tolerance or opioid tolerance, you need more and more to have the same benefit, right?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

811.134

But there weren't any broccoli sprouts in the Amazon.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

862.552

Yeah.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

872.924

Yeah, and there's other things you talk about besides these plant compounds. You talk about the other... major factor that needs to get turned on to repair the brain called BDNF in the book.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

884.117

So what is BDNF?

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

92.02

That's where Timeline Powered by MitoPure has truly been a life changer for me. It contains urolithin A, which helps renew and recharge my mitochondria, keeping my muscles performing like they did when I was younger. MitoPure is backed by solid research, showing it can boost cellular energy, increase muscle strength, and support overall healthy aging. Personally, I take MitoPure every day.

The Dr. Hyman Show

Ancient Amazon Secrets That Activate Brain Healing & Reverse Aging | Alberto Villoldo, PhD

949.913

It was in the Pacific Northwest. Yeah, the fish was in the Pacific Northwest.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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That's telling us that this drug is producing some unknown metabolic issues throughout our body and really has some interconnected problems that we fully don't even understand. That's what it tells me.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Well, I think the MAPS and what's happening with MDMA approval is one of the most important events in the country, and probably for another podcast. I just say, and I'm excited about this nuanced conversation, but working for the pharma companies, I do think this nod to exercise and healthy eating, it is a... joke, like the pharma companies are laughing about that, right?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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They know, right, fundamentally, we're incentivizing the American people with trillions of dollars to eat poison and then be drugged. The largest industry in the country, every lever of it makes money on interventions on people that are sick, and there's a high incentive for people to stay sick, and that's been the history of the post-World War II chronic disease complex.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

1119.018

So what we have to do is clean the tank. What do you mean by clean the tank?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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We have an ability today to take the $4.5 trillion that we spend on healthcare, and when somebody comes in with obesity, or when a child comes in with obesity, for the standard of care to be actually incentivizing and medically recommending diet and exercise, as we're already admitting that has to be done on Ozempic already. My point is this. Every patient should know this.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

1144.984

Ozempic, everyone agrees that this drug is highly problematic unless you do four to five days a week of intense straight training and shift your diet to non-alcohol processed food, high protein. Do that first, and by cleaning the tank, and this is what TruMed's doing, this is what we're lobbying for, we can steer medical dollars. It's the incentives that are damaging us in this country.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

1167.755

Again, in Japan, Look at the obesity rates, look at the childhood obesity rates, look at the diabetes rates. This is a unique problem based on the incentives of America that we can fix. But it's not shoving an injection into 50% of US children.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

1346.275

I would just say we have to solve that. We have to assess that crisis. It's the biggest issue we face. The fact that we're getting sicker, more depressed, more infertile at an increasing rate is the biggest issue in the country. 100%. And nobody would look at that issue and say that we should keep letting that happen and then jab 50% of 12-year-olds with the drug.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

1363.768

There's no evidence that this helps kickstart. This is a lifetime drug, but as many doctors have noted, The second you go off a crash course diet, this is an injectable kind of calorie deficit crash course diet. The data is very clear. The second you go off this drug, you gain the weight back. You have to get to the root cause. You have to get people exercising and food.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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There's nothing without that.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2136.514

Do they all get that?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2144.841

Well, we talk a lot, the genetic arguments brought up a lot, and obviously it's, did genetics change in the last 50 years as obesity has absolutely taken over our country? Gene expression changes, right?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Yeah, gene expression changes.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2234.136

And I agree, Kelly. Which, but they could change if that child is provided a whole food diet. That's right. Epigenetic changes can be reversed. Is exposed to sunlight.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2242.043

So we have an Orwellian situation where we have such a crisis in America that children are in utero developing metabolic dysfunction because we're being, our food is so toxic and our, we've had a sedentary lifestyle and aren't looking at the sunlight and being, you know, sleeping, dysregulated sleeping, chronic stress with our phones.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2260.219

So we have such a bad metabolic health environment that we have an epidemic of kids being born, you know, born with metabolic dysfunction. So it is societally vital. There's nothing more important than this. I agree. So we have an opportunity. It's not a both-and.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2277.694

Are we going to, as a matter of public policy, and as a matter of focus in that country, change that dynamic of changing our USDA guidelines to say that that two-year-old shouldn't be eating sugar? 100% of this. When you go the route of Ozempic, when you go the route that this is so bad that we need to jab those children at six. That's a different route. That's a different prioritization.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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It's not both hands.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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But if we agree with the idea, if we actually agree with the science and that this drug is good and should be used as a standard of care, why not? I don't think any drug is good or bad.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2484.549

Who is the right person just generically? I'm just curious. That's a great question.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Because of the pharmaceutical industrial complex and treating everything in silos.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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But this is treating obesity in a silo.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Let me give my high level of respect on that and then go into, like, certain patient archetypes and cases. I'm really skeptical, and I think viewers and listeners just need to make up their own mind. I'm very skeptical at the billing of this drug as a miracle drug for all chronic conditions.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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There has never, by my account in American history, been a chronic disease pharmaceutical product that's lowered rates of the chronic disease it's ostensibly trying to treat. More statins, more heart disease. More metformin, more diabetes. More SSRIs, more depression. You can go down the list. But it's not a drug.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

2900.102

Exactly. It's a moral hazard. I talk about my mom a lot, right? My mom was on five different medications, right, when she was diagnosed with cancer. She would have certainly been on Ozempic. She had trouble losing the baby weight and was never obese, but obese after she had me. And she was on the statin, on the metformin. And there's a choice a doctor has, right?

The Dr. Hyman Show

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They can follow your work, and when the person has an elevated waistline, or has elevated cholesterol, or has elevated blood sugar, they can open your book and talk about how they have to go on a path of curiosity and a path of metabolic health to get their biomarkers and get their underlying metabolic health more under control. And that cannot be injected, and it cannot be pilled.

The Dr. Hyman Show

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And frankly, I would argue that it's very clear from the data and experience that putting the savior in a lifetime chronic disease treatment has been a total failure because inevitably it happens.

The Dr. Hyman Show

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3001.081

And as I said at the beginning, I'm not concerned with that patient. I'm not concerned with that edge case. I'm concerned with the average person listening. I'm concerned with the average American who's overweight or obese. I'm concerned with the average American teen right now who's overweight or obese. I'm concerned with that person. I'm not concerned with the person on the edge cases.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3015.827

Is this the treatment for obesity? And all you need to do is look at JP Morgan, their stock analysis for the Novo Nordic stock, They project an increase in obesity over the coming 10 years. They project, as this drug is prescribed widely and approved and government-funded, they assume that obesity is going to go up. You just have to ask why that is. Yeah, why is that?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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One more quick thing, and I think this really helps bring it.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Because there's never been a chronic disease drug, and this is a drug, in history that has lowered rates that the chronic disease is trying to treat. It is a moral hazard. Obesity is not an ozempic deficiency. Alzheimer's, heart disease, isn't an ozempic deficiency.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3054.967

The message of this drug, whether you do it a low dose or high dose, quite frankly, because if you start at a low dose, you have to take it for life in order to maintain it. No, you don't. You absolutely have to take it for life unless you dramatically change your lifestyle habits, in which case the drug isn't necessary.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3115.888

Mark, respect, your books and your teachings have changed my life and we're on this path. And I just have to say, we need to be clear to the American people, people listening to this, if they're facing metabolic dysfunction, try not eating ultra-processed food. Try cutting that from your diet.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3137.91

So I want to go through two patient archetypes, okay? If you are the median American who is on, you know, a couple chronic disease medications and overweight or slightly obese, right? Let's go through this. If you go on Ozempic at whatever dose, right, it's only going to work, and you can only go off of it if you radically change your lifestyle habits. So we're all in agreement with that.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3166.662

So there's no point in really taking it unless you're going to radically change your habits for life. Not a crash course, not a jumpstart, but actually really have almost a spiritual reset in your life to change your habits. Agreed. Okay. If you go off of it, if you just do it and go off of it and don't change your habits, you're going to gain the weight back.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3188.212

So if you're going, if we need a massive, and I'm talking for the median person listening, if we need a massive, almost revolutionist country where we have to change our metabolic habits, whether we're taking the drug or not, why not start with that? Why do we need this drug? Is there any evidence that it gives a kickstart? If we have a society where all that's possible, great. We just don't.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3211.013

What is the evidence that the drug helps if we're not changing our habits?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3241.106

It comes back when you go off of it, does it not?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3721.449

So I hear you on the metabolically optimized person, but for somebody like more than 50% of American adults, by some measures up to 60% have prediabetes. I think 80% or so don't know it. Most people listening have indicators of metabolic dysfunction. generically, if it's better for metabolically functional people, which is a very small percentage of the country, what's the high-level protocols?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

3765.123

So somebody that is metabolic dysfunctional will need a good deal more?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4010.192

So, for listeners, if they listen to this and go to their doctor and get the prescription of it, they're saying, often, that is an overdose. It's actually very dangerous.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4021.34

Yeah, it tends to have more side effects.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

404.901

Thank you so much for convening this conversation. Dr. Thien has had a huge impact on me, and I really think this is important to have a long-form, nuanced conversation that goes over the micro and the macro. And as you said, I've been really focused on the macro. I think there's some really important macro considerations that patients need to know before thinking about Ozempic.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4046.076

So you're saying you're downplaying that black box warning?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4049.958

But you're saying that's not something to worry about?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4054.479

I will just say for the FDA, which is 75% funded by pharma, which is basically a subsidiary of pharma, for them to take the step of putting a black box warning means there's pretty scary data, in my opinion, on the thyroid cancer.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4083.809

Just for listeners, should they be concerned about thyroid issues, hormonal issues leading up to thyroid cancer?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

422.711

And that is that this is really about the median American and the median American child. 94% of the country is metabolically dysfunctional. Something has happened all at once, as you point out so well in Food Fix. Just looking at kids, 20% to 25% of young adults having fatty liver disease, 50% of young adults being overweight or obese. By some counts, 33% of young adults having prediabetes.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4333.007

It sounds like we're all in agreement. And I just want to, like, tailor, like, the person I have in my head is the median American who is on the fence about Ozempic, who's hearing the PR that this should be the, you know, standard of care for somebody that's overweight or obese.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4347.379

And I want to be clear kind of what we're all agreeing on here, which is that Ozempic at the recommended dose, at the dose you would get from your doctor if you go get it, is essentially an injectable crash diet.

The Dr. Hyman Show

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4373.078

Well, if we're gonna talk about the interconnectedness of the body, you know, I think we should look at the 80% of people, you know, having serious side effects and the... You mentioned mental health, but the data has pronounced impact in mental health issues.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

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Well, there's an EU investigation into suicidal ideation.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4394.144

They have not. They have not. There's a serious investigation going on in you that is not resolved. The drug is basically gut dysfunction. It messes with our gut where 95% of our serotonin is made.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4415.541

If we're going to talk about the interconnectivity of the body and the interconnectivity of this drug, I think we would all agree there's much more we don't understand about how this drug impacts the myriad of metabolic dynamics going on that I don't understand.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

445.976

It's a moral stain on our country where, I think, through very observable and very definable situations, we're poisoning our kids. We're poisoning them chiefly by food, the rise of ultra-processed food, which was close to 0% 100 years ago, and now up to 70% of a child's diet by some counts. It all started with, like, what, Crisco in 1911?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4455.407

I've got a question. So this drug, we're saying it's a miracle drug that makes you not want to eat, that makes you not want to gamble, that makes you not want to have sex in some cases there's reports of. It basically decreases, it seems like, desires. So, are you worried that there is an impact that this drug has on our dopamine or serotonin levels?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4477.445

By making us not want to engage in the activities that bring us joy?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4495.461

So you're not concerned about unknown impacts to our dopamine or serotonin from a drug that by all reports makes us want to do less of the things that bring us joy. Well, just eating. I don't know if... No, no. There's studies coming out.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4507.404

It's being used as a gambling cessation and an alcohol cessation. That's good though. Yeah, that's awesome.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4513.806

But it's literally making us not want to do almost everything. That's what the drug's being credited as doing. I'm just saying that doesn't indicate some... I'm not hearing that from people.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4571.226

I'm just trying to use common sense here, right? I'm not saying it's a bad thing that people are eating a little bit less, that gambling less, engaging in alcohol less, engaging in drug use less. But if this drug is basically across the board making people want to do less of things, that to me demonstrates potential concerns, unknown concerns with impacts on our dopamine levels.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

464.269

Yeah, and it started with good intentions after World War II to kind of feed the world and make ultra-processed food, but it's been weaponized. And, you know, food companies now are one of the largest employers of scientists to weaponize our food against us. And I can't go to a playground with my two-year-old without seeing almost every kid there, you know, drinking Coke, drinking sugary drinks.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4777.815

I'm speculating, but I've been- They're thrilled because comorbidities are going to go up. Comorbidities are going to go up. Are they though? Yeah, because- If we do it right. If we do it how we're doing it now- but if we do it right. This is why it's zero-sum and why it's so important.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4791.26

Cormorators are going to go up because that happens literally with every chronic disease drug in the history of modern America. They would be literally the first to not be correlated with increased chronic disease. Here's why.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4805.484

Because if you are saying, and I want to understand where you're, because you're saying it's a good thing, it seems like that the standard of care, that the high dose is actually going to lead to a lot of reduction in comorbidities. That's the track we're on. We're on the track with a very high dose, being open season for the majority of the American people.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

481.983

So, fundamentally, this is a question about what is the solve for this metabolic health crisis and the different branches on that crisis of the diabetes crisis, the heart disease crisis, the obesity crisis. And I think my main point is that the medicalization siloing of chronic disease has been an utter failure. Yeah.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4824.077

And if the standard of care when a child is overweight is to prescribe them this drug and not talk to them about your books. Right.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4834.641

We're saying that, we're saying that homeopathy is going to go down at scale as this drug is widely prescribed. That's what we're on the verge of doing.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4845.224

Well, we might disagree on that.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4893.794

Getting their parents... It's the parents, it's the schools, it's the whole environment. Parents aren't trying to poison their children.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4903.064

So, we have a situation where... I wasn't finished. Sorry, go ahead.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4943.093

Don't look at what they say. Look at what they do.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4954.325

Oh, yeah. I've talked to Harvard obesity doctors off the record where they said they didn't get into this to see kids be obese, but also that they would be laid off and their entire department would be laid off if they don't have more obese children. And they do understand those incentives. I don't know.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4970.963

They'd find something else to do. But a person at an obesity clinic who has payroll, who has loans underwritten on their new center that requires more children to be obese, let me just, let me back up.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

4988.234

I think they're stuck. I don't think they got into this for kids to be obese, but it is just a statement of economic fact that they need more obese children in order to have a job.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

501.797

Now, I'm not saying a doctor shouldn't prescribe a statin or metformin if that's the case and that's the determination, but the overall default to isolating and medicalizing a chronic condition has been bad. The world would be a better place

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5076.138

Yeah. Let me just double click on that because I think Obviously, doctors get in this for the right reason. I really do think they're stuck. But the raw economic fact is that there's been no more profitable invention in the history of modern American capitalism than a sick child.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5089.45

A sick child is the most profitable entity in the world because that child is not learning metabolically healthy habits, and they're continuing to rack up comorbidities. So, imagine a high school, right?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5101.261

Imagine a high school. Well, but they're not gonna die right away. They're gonna suffer. Because diabetes is very profitable. So imagine a high school right now. You've had a doubling of prescriptions for SSRI, statins, and metformin among high schoolers, a doubling in less than the past decade. So those drugs are being prescribed like candy.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5116.614

You have diabetes and prediabetes epidemic, you have a high cholesterol epidemic, you have a depression epidemic, you have a high blood pressure epidemic, and you have an obesity epidemic in high schools. And those kids are the most profitable patients in America because if you can get to them

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5132.347

and say that the high cholesterol is a statin deficiency and the high blood sugar is a metformin deficiency and the obesity is an ozempic deficiency, they're not learning metabolic healthy habits. It's about the money. Okay, so are doctors evil people? No. Are they complicit in this dynamic knowingly? Absolutely.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5148.996

That is a profitable... If you take that kid, if you take a 12-year-old, and I want to talk to every parent listening right now, it is open season very soon on your 12-year-old to give them ozempic. You're going to be pushed. You're going to be shoved studies down your face.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

516.627

if we actually didn't go this route of seeing heart disease as a statin deficiency, seeing diabetes as a metformin deficiency, seeing high blood pressure as an inhibitor deficiency, seeing depression as an SSRI deficiency. My argument, I actually think the data's clear on this, if those drugs were... You mean depression's not a Prozac deficiency? Yeah, exactly.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5163.832

You're going to be saying you're anti-science if you don't give this... You're going to have to sign... I think you're right. I think you're right. They're going to pressure you to say you're going against the American Academy of Pediatrics. They're going to pressure you to jab your 12-year-old. That is going to happen. It's going to be open season.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5223.239

What do you think is going to happen for a 12-year-old if they're prescribed Ozempic and not given lifestyle interventions? It's a disaster. What's going to happen if they don't, though?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5231.35

So should that marginal 12-year-old who's on the borderline of obesity, do you think, are they going to embark on a path of metabolic health and curiosity? Are they going to continue to eat ultra-processed food, continue to poison their cells, even if it's 80% less? Well, that's the problem. That's the problem. That's when I got into metabolic health, was when I was 12.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5257.945

But that's a cultural, that's a monumental cultural change that would have violent opposition because the second as a standard of care for medicine, you start talking to a kid. Remember, that kid is the most profitable entity in America being sick.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5272.172

So there's going to be huge violent opposition to instead of prescribing them a statin and Ozembic to give them the blood sugar solution or one of your books and talk to them about exercise and incentivize them to eat a healthy diet. That would immediately take millions of children off the chronic disease treadmill that's fueling the largest and the fastest growing industry in the country.

The Dr. Hyman Show

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5293.562

I don't know.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

533.293

And my argument, I think the data's clear on this, if you actually took those drugs off the table, if they didn't exist, And the medical system actually asked, what's the root cause of these conditions? What should we spend $4.5 trillion on actually solving these conditions? It would actually go to the things you talk about, about core lifestyle habits.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5330.152

I mean, it's like, it is a... Then why isn't the American Academy of Pediatrics talking about diet?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5337.538

Why isn't the American Diabetes Association talking... Same reason, same reason.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5346.563

Who set the standard of care that most doctors have to follow.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5353.067

Some are. Some are. You are. I mean, there's a few.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

548.94

And the issue and what the obesity epidemic represents with 80% of American adults now being overweight or obese is that we really have a dirty tank. We have a fundamentally lost our way in crony capitalism and rigging the system and basically poisoning the American people. And is that an ozempic deficiency?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

567.087

Should we do more of the same in really the most pronounced chronic condition for the median American, for the median child? Should we be prescribing the ozempic? And I really think when you reel that back, the answer's no, right? I'm not talking about, you know, a 400-pound, extremely diabetic person. That's between the patient and the doctor.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

5714.156

Correct. But didn't you say your patients weren't metabolically busted?

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

584.116

But when the American Academy of Pediatrics is saying that the average 12-year-old should be on nozempic, when this is being pushed on six-year-olds who have an obesity crisis, I think it's over 20% of kids in the U.S. have childhood obesity. In Japan, it's 3% to 4%, right? We have unique dynamics happening in America, and it completely takes our eye off the ball to say that's nozempic deficiency.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

602.987

Novo Nordics right now is the 12th most valuable company in the world. It's the most valuable company in Europe.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

612.732

But interestingly, their revenue and profits aren't coming from Europe. This is not the standard.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

6150.68

We're in total alignment here. We were just talking before we came on that a report said Ozempic cost about $5 to make. They're charging Americans and American taxpayers in many cases and more soon around $1,800 a month. And then Germany's paying like $60 a month. So the margins on this product are astounding. That's a scandal. and there's definitely a war.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

6174.648

Just to be clear, like, I'm not anti-drug. I'm kind of a libertarian. Like, I think people should have access to biohack and take whatever drugs they want. There's definitely a pronounced thing here.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

6185.594

The reason this is getting so much attention is because there's so much profit that can be made from basically taking advantage of the American taxpayer, which is where the opportunity cost really comes in, because those hundreds of billions of dollars could go to actually fixing our food supply.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

619.863

It's not the standard of care. First off, in Denmark, it's under $100, and they are making all their money off Americans where they charge $1,600 to $1,800. A month. They're taking advantage of Americans. But it's not the standard of care in Denmark. I was in Denmark last year. They have sound food policies. People are biking, walking around.

The Dr. Hyman Show

Encore: The Shocking Truth About Ozempic & The Effects It Has On The Body | Calley Means & Dr. Tyna Moore

6302.923

Did I miss anything? A couple quick reactions is, and this is just my perspective from digging into this issue a lot. I think that if you're extremely obese and diabetic, in your case with your father, that seems to make sense. It's like no complaints there if you really have lost your way, which is the edge case of folks. If you want 10 pounds off for the summer, no.

The Dr. Hyman Show

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Well, the one I will say, the one case I think is promising is PCOS. I mean, people don't realize PCOS is insulin resistance, essentially, in a metabolic dysfunction. If you do a crash diet, you're actually going to increase your fertility, most likely, and reduce the symptoms of PCOS.

The Dr. Hyman Show

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So for a targeted, basically crash diet to improve your insulin resistance quickly, I don't think it's a long-term solve. But I do actually get that. Again, if you do a big calorie deficit diet and get your insulin resistance under control or fasting, you will improve PCOS. So I do get that. I think the key thing is the average American.

The Dr. Hyman Show

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The average American, we're facing a toxic environment, and we have to, as a matter of public policy, get the average American practicing habits that are combating all of these threats to our metabolic health. And I think we are being lied to that this is a long-term solve for that, which is the most pronounced use case.

The Dr. Hyman Show

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And actually, if you have obesity, the doctor's able to prescribe exercise and a keto diet that's subsidized by the government. Ozempic is not the standard of care. for obesity. When you actually look at the stock analysis, 80% to 90% of profit expectations are coming from the United States. They're taking advantage of the United States. So we have a dirty fish tank, right?

The Dr. Hyman Show

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Yeah, for the majority of the American people, which is why this is the most valuable company in Europe.

The Dr. Hyman Show

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Yeah, yeah, so that speaks to that I do believe. I actually believe the drug is going to be recalled because of the side effects. It's actually extremely pronounced side effects that we talked about. And I actually think the drug's a disaster and going to be recalled. But even in the absence of that, it's not the long-term solution for the median American.

The Dr. Hyman Show

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If you are a patient, and particularly if you're a parent, I would be very skeptical when your doctor inevitably tells you that this is the long-term solution, the lifetime solution for dealing with metabolic dysfunction. And my big point is, if not now, when? This is zero sum. Are we going to spend $1,800 per person per month on an injection? Or are we finally going to ask, in the midst of a...

The Dr. Hyman Show

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situation where we're mass poisoning children in utero for metabolic dysfunction, are we going to actually change way and follow what you have been putting the stake in? I mean, I hope so. We should be very impatient for that. And that's why Ozempic is important, Mark.

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The problem is not an ozempic deficiency. The problem is when are we going to say we're going to stop poisoning kids?

The Dr. Hyman Show

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I want to be clear, too. I thought it was very important for me to put some, frankly, doubt in a listener's head and put some of these macro concerns and, frankly, systemic concerns as folks determine whether to use the standard pharma-prescribed Ozempic for themselves or their children. But we're in total agreement with Dr. Tina.

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I think we need to get to a world... I really believe the American people will make the right decision if they're not corrupted by bad incentives and bad information. I think it is, you know, it is a scandal that these drugs cost so much. It's a scandal. You just want to quote the medical industrial complex. Yeah, it's a scandal. It's a scandal that they're being pushed down our throats.

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Yeah.

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I wrote a book about it. I get it. Yeah, it's very important. And, you know, I think I don't know much about the regenerative aspects of it. I think that's very promising. It's not blanket either or. I think, obviously, the systemic...

The Dr. Hyman Show

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I think ramming these drugs into our arms is a problem, but I really do think we need to get to where, back to, this was a biohack, as you mentioned, this is a biohacking kind of, this has been around for decades, these peptides, where people have been experimenting.

The Dr. Hyman Show

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I think that's great, and I think people should be able to experiment, and I just think the societal solution for obesity, it's really problematic with this drug.

The Dr. Hyman Show

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Right. So then we look at, okay, what do you use this for? The instructions on Ozempic is it's a lifetime drug. It actually is a warning. So let's just look at what Novo Nordic says. They said this is not like a quick use. This is not for a kickstart.

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And I would just say, I know we're all in agreement that our body is also a GLP-1 agonist. And we can create, with food and with supplementation, GLP-1. And my company, which we're proud to have you as a support of, TruMed, we have doctors write interventions to actually combat obesity with food as medicine. Pendulum, I know a company we're fans of, has a new product.

The Dr. Hyman Show

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That's specifically formulated. So we actually help, if appropriate, unlock tax-free spending to these items. And that's where I think the rubber really hits the road. We need to be steering money to food and pendulum, not necessarily drugs. And that's what we're doing right now at TrueMed.

The Dr. Hyman Show

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This is a lifetime drug and there's actually some serious warnings if you go off the drug and gain the weight back and actually unknown metabolic effects. So that's what Novo Nordic says. And they're actually saying with the help of the American Academy of Pediatrics, which early in my career I helped pay by pharma companies. This is a subsidiary of pharma companies.

The Dr. Hyman Show

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I go to my mom, the standard American patient. When she had high cholesterol, she got a quick prescription for a statin. That doctor could have written a letter of medical necessity for probiotics, for healthy food, for exercise. And with that letter of medical necessity unlocks tax-free spending. There's $150 billion in these HSA, FSA accounts.

The Dr. Hyman Show

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Right now, those are generally just waiting for you to get sick and go to drugs. Yeah, health savings accounts. And those often are just you get sick and you buy your drugs, you buy your interventions. Those can go right now to root cause items, to items that you talk about, to Pendulum, to Athletic Greens, to Daily Harvest, to CrossFit, to companies we're proud to partner with right now.

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That's great.

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We've been so proud in the past five months. We've done 130,000 patients. So much that some of the arms of the healthcare industrial complex are saying, hey, it's moving a little fast. But this is fully within the law right now that medicine can be food, can be supplements, can be exercise if a doctor... outlines those interventions for the prevention or reversal of disease. We can do that.

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And what our message is, whether you use TruMed or not, if you're about to get your Ozempic or a statin or metformin, if you're about to get on that chronic disease treadmill or your child, you can ask your doctor, hey, can we do a letter of medical necessity instead? Can we actually outline some dietary, exercise, lifestyle interventions? And with that letter,

The Dr. Hyman Show

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you can actually use tax-free money on those items. We've got to steer money, medical dollars, to these items. So that's what our mission is.

The Dr. Hyman Show

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This Danish company is one of the top contributors to it. They're saying that a 12-year-old, it should be the first line of defense. It shouldn't be after dietary interventions fail. It's as if a 12-year-old gains a little bit of weight, put them on this drug for life.

The Dr. Hyman Show

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They're saying that they need urgent, quick interventions on surgery and Ozempic and not after dietary interventions fail. That's what the recent press release and guidance from the American Academy of Pediatrics. Well, that seems pretty messed up. The American Academy of Pediatrics has not spoken out about Coca-Cola machines in pediatric wards and classrooms.

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They've not spoken out about the fact that 10% of food stamp funding goes to Coca-Cola. They've not spoken out about our agriculture subsidies. But they have said that if your 12-year-old gains a little bit of weight, they need to be on this injection for the rest of their life. Now, what's the problem with this, right? As we know from your work,

The Dr. Hyman Show

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that if you're not taking the opportunity to train that child on metabolically healthy items, to train them on exercise, to train them on healthy food, to train them on having awe and curiosity for what they're putting in their body, they're going to continue to rack up comorbidities.

The Dr. Hyman Show

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If somebody is anorexic, their LDL levels are probably going to go down right away, but that's not a sustainable long-term strategy. That's essentially what Ozempic does. crash course calorie deficit, not training that child, you know, for any type of awe or curiosity or lifestyle change that's needed.

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Even if they're eating and on this drug for life, right, they're fundamentally still sedentary, like our kids are, and still putting ultra-processed food, which is gonna lead to other metabolically healthy items. So what doctors are saying now is that, and I think you've said this, that you have to exercise. You have to, and actually, Novo Nordics is even admitting this.

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They're saying you have to shift to a... Well, they've seen from their studies that you lose significant muscle mass. Right, they're saying that it's a huge disaster if you take this drug and don't exercise four to five times a week with weight training and shift to a non-ultra processed food, high protein diet. My message is this.

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Let's start with that first. Let's start with steering the trillions of dollars of incentives of our medical system to doing that first before we're drugging into it, because it's a contradiction, because what's actually happening is you have doctors at Harvard and the American Academy of Pediatrics saying the reverse. They're saying that obesity is now genetic.

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They have to define obesity as genetic in order to get taxpayer funding for this drug. You actually have the leading obesity researcher at Harvard, Dr. Fatima Cody Stanford, saying, throw willpower, throw diet, throw exercise out the window. So, on the one hand, you actually have doctors arguing that this is a genetic condition and basically a drug deficiency. Isn't she conflicted a little bit?

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and she's paid so we can get into the corruption. So when we have a dirty tank, when you have this massive societal issue, the biggest branch of the tree of metabolic dysfunction, when are we going to say that our healthcare policy needs to go towards metabolically healthy habits? In this case, Ozempic is a problem for two ways. Number one, it's a distraction.

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It's once again saying the cure is in the medication. We're telling 50% of 12-year-olds who are overweight or obese, you're okay. The doctors aren't saying that the kid has to work out four times a week and shift their diet. That's not what anyone is saying to that kid. You're saying you're saved now from this drug. That's why I think this problem is one of the biggest issues in the country.

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Ozimbic is a disaster if the drug was perfect because it's giving the wrong message when it's not the solve to the problem, and there's a massive opportunity cost where for $1,500 to $1,800 a month, we could change our agriculture system to regenerative ag. we could give every obese child in the country a card to buy organic whole food. So it's a disaster from that perspective.

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It's also medically extremely problematic. This actually, to my estimation, you tell me, I think it's actually the highest and most pronounced side effects of any drug widely approved in modern American history. 80% of people on this drug have nausea and 30% have extreme vomiting. It has a black box warning, which we should take seriously.

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If we take the other studies seriously, we should take that very seriously, a black box warning for thyroid cancer. And the issues are so pronounced for mental health, because it's disrupting our microbiome, which produces 95% of our serotonin. The EU, which is actually much more quizzical about this drug, is launching a massive investigation for suicidal ideation.

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Well, this is short-term data. Well, this is exactly the point, actually. This is extremely short-term indicators. They approved this drug on a 68-week rig study to prove for 12-year-olds for life. The research, if it's showing any leading indicators that NovoNorax has to admit, that's a serious problem, because all their studies are funded by NovoNorax and VeryRush.

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indicator whatsoever, which necessitates that black box warning. The other thing I'll say is, let's just back up and go to what I've learned from you, which is that what is our body telling us? If 80% of the people have nausea, 30% are throwing up.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Coming up on this episode of The Dr. Hyman Show. Someone once said to me, you can either be right or in relationship. And I think a lot of us are very attached to being right.

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The way you said there was really important. I want to just sort of double click on it because when most of us are in a conversation, we're already rehearsing our response before that person has actually finished their sentence. And what you're saying is, You have to pause that if you want to be in relationship. Otherwise, you're just in relationship to yourself.

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You're not in relationship with the other person, whether it's a friend or colleague or your partner or your spouse, your lover, whatever it is.

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So if you're looking to support your muscles and want to feel younger from the inside out, my friends at Timeline are offering 10% off your first order. Check it out at timeline.com slash drhyman. Your future self will thank you.

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That's right. That's so powerful. And I think most of us don't even know how to do that. We know how to do math. We know how to work. We know how to read. We know how to do all the stupid stuff we learned in school, which can be helpful. It's good stuff. I don't really use math that much anymore. I do use reading and writing.

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But other than that, it's like the fundamental life skills we don't learn about how to be in relationship. And that creates a lot of sort of unhappy people and bad relationships and understanding requires you to pause your own narrative. It requires you to sort of stop. And that, that's not easy to do for most people.

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Like when you're triggered or you're in a conflict or something's come up and you're like, you know, we just got a new dog and, um, And I'm, I'm very much like, you gotta stick to the rules and the dog has to be trained and then you get free. Cause when you train like your mind, just like you train your dog, then you can take your dog everywhere.

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But if it's a brat and you can't take it anywhere, then it's like no fun.

The Dr. Hyman Show

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My wife is like, well, she's like, oh, he's so cute. I'm like, yes, but you still have to correct him and train him. And so I found myself getting very agitated. I think that's a, I mean, it's a silly example, but it's, it's fundamental to sort of any, it's a real, any communication. And I'm curious how you think people can actually get that skill. Cause it's not, we're so like in a hair trigger.

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Like we literally, we have a thought, We have an emotion. We have a reaction. We have a reaction.

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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The breathe is the key thing. Yeah.

The Dr. Hyman Show

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There's this incredible book called The Body Keeps Score. And it's really about how childhood traumas and wounds and stresses and beliefs we create out of those, the meaning we make out of what happens to us. Like as Gabor says, it's not what happens to us, it's the meaning we make. And we're meaning making machines. And when we're kids, we create all these

The Dr. Hyman Show

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sort of narratives about how life is based on our little tiny universe and the people around us and our parents and the small world we live in. And that then shapes our whole life. And unless you kind of understand that you have to go back and excavate, I call it soul archeology, you have to excavate

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the the traumas the wounds the beliefs the ways of being the automatic kind of triggers and kind of you're going to stay in it and whether you're you know 25 or 65 it doesn't matter you know just because you're older doesn't mean you're wiser right and that's really true and it's absolutely you know we're very largely shaped by what happened in our childhood but i think the buddhist teaching shows us that it even goes a step further where it's not just what happened when you were young but any

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Welcome to Dr. Hyman Show.

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And how do we train ourselves? Meditation, you mentioned, is a way that you've found successful, but is that the only way? Are there other ways that people can?

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So if people are wondering and listening, this sounds good. And in this beautiful book, How to Love Better, sort of a roadmap to kind of thinking about these things. What are some of the ways in which people can actually sort of stop to kind of this sort of powerful, impulsive narrative that comes up when you're under stress or in a relationship where things are in conflict?

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You have to kind of pause. You have to break it down. You have to take it in steps. And it's not easy for people.

The Dr. Hyman Show

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. And if you've ever struggled with love or want to learn how to love better, this is going to be a great podcast because it's with an incredible man, young Pueblo, as he's known on social media. His real name is Diego Perez. He's a meditator, that's a great way to describe yourself.

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Yeah. I mean, there's a lot in there. I mean, I think that the part about understanding is really important. And I think I, again, I want to double click on that because it's about curiosity.

The Dr. Hyman Show

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Right.

The Dr. Hyman Show

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I mean, I think you're right. It's curiosity, which is about really understanding and also vulnerability on the other side, being able to willing to really share from not a place of, and then point your finger, but from like what you're really feeling. I'm scared.

The Dr. Hyman Show

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That reminds me that almost the two schools of Buddhism, one is, you know, they call it Theravada Buddhism or Hinayana, which is kind of a pejorative term. He's lesser vehicle.

The Dr. Hyman Show

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Or Mahayana, which is greater vehicle. But the first one is, you know, a lot of in Southeast Asia, it's all about self-realization. Whereas the Buddhist tradition of Tibetan Buddhism and some Chinese Buddhism is this tradition of compassion.

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Number one New York Times bestselling author who's widely known by his pen name, Young Pueblo. He's sold over a million and a half books and had been translated to 25 languages. He's got a huge audience online, a billion views per year of his content. And he focuses on self-healing, creating healthy relationships, the wisdom that comes when we truly work on knowing ourselves.

The Dr. Hyman Show

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That's the Dalai Lama, right?

The Dr. Hyman Show

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Yeah.

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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And then if you even get to the gates of enlightenment, you got to turn back because you got to help everybody else. Yeah. That's the bodhisattva path. And so it's like, you actually realize that salvation comes in that practice of being willing to be curious and compassionate and and kind and loving for another, right? That's sort of an element, but that's what Buddhism is, just loving kindness.

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Did you know that staying hydrated isn't just about drinking water? It's about replacing both water and electrolytes.

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here's the thing when you sweat you're losing water and sodium and if you're only drinking water without replacing those electrolytes you're missing a key part of hydration in fact over drinking plain water can actually dilute your blood sodium levels leaving you feeling off think muscle cramps headaches or dips in energy that's why i'm such a big fan of element it's a science-backed electrolyte drink that gives you the right amounts of sodium potassium and magnesium to help you stay hydrated and perform at your best

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And his new book, How to Love Better, is out now, so check it out. He and I get into a deep conversation about love, relationships, where we go wrong, how we can straighten things out, and what we need to do to actually start to listen and communicate in ways that work. We talk about... emotional freedom, about self-love, boundaries, impermanence, Buddhism, pretty much the gamut.

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When you mentioned Vajrayana, that's like the diamond path.

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That's like more Tibetan Buddhism. Yeah, yeah. We won't get into all that, but it's a lot. If you want to know about how do I have a better relationship? In summary, what you said was that you have to know yourself. You have to slow down. You have to be aware of your mind. You have to be aware of your own emotional patterns.

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where they came from and that's what i call like the soul archaeology i had to go back and excavate why was i continually being in these relationships and choosing people or being in relationships that just didn't work some of them were great people it was just like i just it wasn't it wasn't them it was me when i realized that i was like i'm not doing this ever again i don't care if i'm ever in a relationship again or not but i got to figure this out and that really got me to a place where i really had to go deep yeah and find out what those emotional wounds were that that

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those patterns as beliefs were. And you talk a lot about this concept of emotional release and freedom, how holding on to suppressed emotions prevents you from being free in yourself. And you think you're being right and you're righteous in your relationship and you're telling the truth with a capital T, but most of the time it's not.

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And so the question is, how do you kind of get to that place of emotional release and actually get free from those destructive patterns that you talk about?

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it's not an easy task. Like it's, it's like, but love is not easy, right? It's the hardest practice, right? It's like, I think Rilke said, you know, love is difficult, but it's sort of the, all other tasks I'm, I'm butchering this quote, but it's something like all our tasks are just preparation for love. You know, it's like,

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And ultimately, it's a place where we can either suffer or we can get free. And then when you get a free relationship, it doesn't mean you're off gallivanting around. It means you're emotionally free and you're spiritually free and you're able to actually engage in life in a way that doesn't come with all this friction and pain and struggle and conflict and arguments. Yeah. bickering.

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And I think that's a really powerful thing. And when you do end up in a situation, then there's tools, right? So let's say you and your wife are in a conflict, like if something has come up, like what do you guys do?

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And we end up in a place where I think you'll find very helpful around maybe applying some of these principles to your own relationships and to the challenges you find in love and war and all that comes after that. So let's dive right into the podcast with Young Pueblo or Diego Perez. Should I call you Young Pueblo or should I call you Diego? Diego's just fine. Okay, Diego.

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Like a few minutes, really.

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Let's say there's something bigger than one.

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You both go back and forth.

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Yeah, I find curiosity one of the most powerful tools. If your partner's upset or they're angry about something or they're mad or whatever's going on and you're like, I don't deserve that and they're wrong and whatever, you can have whatever narrative. But if you stop and you go, gee, what's going on for you? I'm really curious. This seems like a big thing.

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Well, you're known as Young Pablo online. And, you know, I followed you for years and found during difficult moments in my life that your work was so inspirational and helped me to see through dark periods. And I really appreciate it. I know millions out there has felt the same thing. And I didn't really know you at the time.

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Tell me what you're really feeling, and then listen, and then not actually respond by giving your point of view or your perspective or your solution, but actually just kind of helping them to be gotten. And it's like all you have to do is then reflect back what they're saying. It's a really powerful technique, and I don't know why people don't use it, But it's like you get to both go.

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You both get to have turns. You don't have to actually agree on anything. You could both have totally different worldviews on whatever. But at the end of the day, you've actually come to start with your premise of understanding, of curiosity, of seeking to understand rather than being understood. And in that process, you actually free the other person to kind of relax and not feel

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You know, because often we're in our amygdala, right? Which is our primitive reptile brain when we get into these situations with our partners. It's like, how do you get out of that?

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Well, you get out of that by feeling safe, by feeling you're in a safe environment, a safe space with someone who cares about you and loves you, is curious about you, wants to know how you're feeling, doesn't want to challenge you, make you wrong. Because even if you think they're wrong, like I get with my wife, she's like, she really doesn't like rules.

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And so I get why she's struggling with the dog. But for me, I'm like, this is important. So how do I kind of understand what's really underneath that for her? Why didn't she, why does she like that? Why does this come for her? How does her reality been shaped so that she feels that way? And why does she have these beliefs?

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And just getting curious together, sometimes it allows your partner to go, well, I don't know why I believe that. Or that's not actually my values, but it's actually my beliefs. And our beliefs and our values are often at war with each other, right? We have certain values, but then we have these beliefs that often are interrupting our values.

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Yeah, and then it goes away. It's like the other trick is like, you know, if both triggered, one of you is probably a little bit less triggered. Yeah. It's sort of like, you only check in and be aware and go, okay, well, there's only one crazy person allowed in the room at a time.

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I didn't have a relationship with you, but what you posted online and what you wrote was so simple, so clear, and so elegant, and rang so true at so many levels. And now you've created this great new book, How to Love Better.

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So let's like not both be crazy because that's not going to go well.

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And it's not easy, but it, uh, it's, uh, how do you hit the pause button on your reactivity?

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Yeah. That's beautifully said. When you guys are in this, in like in a place of conflict and you both feel activated, how do you navigate that moment? You, you, take space until you both can come back to you.

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Take a break. Yeah. Someone once said to me, you can either be right or in relationship. And I think a lot of us are very attached to being right. How do we give up this incredible desire to be right, which is connected to the illusion of I that you referred to earlier, this kind of false illusion.

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I want you to kind of dive a little bit more into this whole idea, this illusion of I and how we give up this sort of identity where we have to be in our ego and be right.

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And I'm just excited you've done that because I know you've used your own practices as the way in which to sort of metabolize your life to create nuggets of wisdom for humanity and for others to learn from. And that's such a beautiful skill. It's such an incredibly rare talent. It takes a lot to distill things in that way. And that's one of your superpowers.

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Yeah. And what you said else is important because you have to allow your partner to evolve and change just as you evolve and change.

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And you were living in the past reality of what she said two years ago. And she had moved on or maybe.

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She's ready to go. She's been stuck in the middle of nowhere in the Massachusetts for too long. And she's like, let me get to a city. Yeah, yeah.

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I want to see some concrete, yeah. You know, one of the things that I think people have a hard time with is we often have broken pickers. Meaning we pick people. based on our conditioning, our past, our beliefs, our traumas. And so I certainly had one. That was the biggest thing I had to fix, was fix my broken picker.

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And meaning, how did I know how to be in a relationship without choosing someone who wasn't the right person for me? And it wasn't actually just in relation with me because it was sort of dealing with some wound I had and trying to fix that. And you talk about sort of red flags that people should look out for. And you also talk about green flags, which is kind of interesting.

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So can you kind of break that down? What are the red flags and the biggest red flags people have? And what are the green flags?

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Not how I think you should be loved.

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This is, I want to be loved. So I'm going to do that to you. Yeah. It doesn't often go well.

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That's powerful. One of the things that I think is challenging for people in relationships is honesty. And I don't mean like lying, truly lying about like, oh, I'm having an affair. I'm not telling you. That's kind of betrayal. That's clearly bad. The small lies, like not telling someone how you actually are feeling or kind of omitting things that may be bothering you or not being honest.

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I think many of us have different superpowers. That's your superpower.

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transparent about who you are and what's happening for you in the moment. Can you talk about how important sort of honesty is and what your framework is around honesty in relationships?

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So people pleasing is the kind of inverse of honesty, right?

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think that's such a subtle thing we don't really think about it and i i remember you know one of my you know childhood wounds was i had a rageaholic father and i had to learn how to ease him or please him or people please him in order to not get the wrath and the rage coming at me which was scary because he was very loud Very deep voice, big chest, and kind of scary guy.

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And so I learned that people-pleasing was how you navigate the world. What it led me to do was to not actually say what was true for me in the moment in relationships. And that was very destructive. People-pleasing sounds like a nice... a nice thing, but it's actually a lie. It's a flat out lie.

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And for me, that was a big thing that I had to kind of realize was that honesty, I was gonna be 100% transparent and honest about everything in my relationship, whatever relationship I got into. And it's been pretty remarkable to see how powerful that is as a force for understanding, as a force for connection, as a force for intimacy, as a force for love.

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And that most of us don't even realize we're doing. We don't realize we're not being fully transparent and honest. And I think it's important. And I think we don't learn how to do that. So how do you help people think about that? I mean, in How to Love Better, which is a great book. Everybody should get a copy of it. It's out now. What is the way to get through that place?

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Infrared therapy enhances circulation, speeds up muscle recovery, improves brain function, and even promotes better sleep and glowing skin. It's like energy medicine for your body, activating its natural healing abilities to help you feel stronger and more vibrant.

The Dr. Hyman Show

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I think the other golden rule, you didn't really talk about it so much yet, but it's this idea of don't think things personally, right?

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If your partner needs to go off and do something, or if you're like, look, babe, I just want to have some time with myself. I want to go to Boston by myself and just have my alone time. It's not a reflection on her. No, no, totally. And I think when you take things personally, it kind of blows up a relationship.

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You know, we're like- No wonder you don't answer my texts.

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So control, alt, delete is kind of a key part of relationships.

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That's amazing. In terms of self-love, which is sort of talking about loving your partner, but self-love is a core part of having love together with somebody else, right?

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Life. This is a crash course in life. My hope is that I hope I figure it out by the time I die. Just in time, you know? And I think kind of a lot of, in a way, that's kind of like what meditative practice is. It's like, preparation for death. And it's preparation for life, obviously, it's how to live better. But in some ways, it's a way to navigate your own mind.

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So how do we elevate each other, right? Rather than take each other down, right?

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Well, yeah, it isn't. And I think one of the things that Trix, quote Trix, that helped me is to help, and I said this right up in the beginning of our relationship with my wife, I said, there's you, there's me, and there's us.

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It's a third entity. Yeah. A friend of mine, you know, Annie Lala, she's a health love coach and she talks about, you know, giving it a name. We haven't done that, but, but each of you have to care for yourselves individually. We all have to do that. We have to care for each other and we have to care for the relationship.

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Which has its own needs. Right. And I think we often lose focus of that. It's like me, I, you, instead of this other place where we can kind of anchor ourselves as a, as a sort of a North star to serve.

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And I think that's a powerful framing for a relationship. It's really helped me a lot.

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What have you been thinking about?

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That's the curiosity piece. One of the things I think is foundational you talk about in the book is emotional maturity. It's not an easy thing to get because most of us are basically like 25, 35, 55, 65 year old people walking around with an eight year old inside of us that's running the show.

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And so developing that maturity is not something we learn or trade in that we have any cultural or educational frameworks for. And yet it's like the most fundamental thing to actually being happy is actually becoming an adult. A lot of us stay anchored in our past because of wounds or childhood or just because we want to be that 20-year-old who... did whatever they wanted.

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And it's not, it's, it's, it's a really a challenging thing. And we're to actually have a relationship with someone that is going to work. You have to have two emotionally mature people.

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And a lot of the meditative traditions, you know, and I had the really incredible privilege of knowing some incredible meditation teachers, like the 33rd Abbot of Manri, who was the Bon teacher of Dzongchen, which is a Buddhist meditation tradition. It actually predates Buddhism. He was the Dalai Lama's meditation teacher, and he came from the Bon tradition.

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How do you, how do you help people under that? And how, how does, so what are the clues that there's emotional immaturity that hurts relationships?

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Yeah, it's key. It's so key. And I think it's a constant, it's a constant work. I wonder if some people thinking in listening to this are thinking that, well, this sounds great, but this is a lot of navel gazing. And how does this help the world and all the problems we're having in the world?

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And, you know, it's, and I think this is, this is fundamental because, you know, in order to actually, and we saw.

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Yeah. We, we see, we saw this in the sixties, you know, everybody's out to like change the world and fix it, but no one had dealt with their shit, you know? Yeah. And there was a lot of really dysfunctional communes and dysfunctional things that were just... When you don't deal with your shit, you end up recreating the thing that you were fighting against.

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And a lot of their work is how do we navigate life, but also how do we navigate this transition that happens as we come closer to the end and do it in a way that we become free. The whole purpose of life is to get free, right? Is to get free in your soul and your emotional life and your relationships and your work and to be unencumbered.

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Even doing psychedelic assisted therapy, right?

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And you have kids? Not yet. Not yet. Less incubator.

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Yeah. Wow. I mean, I think you're right. I think people have to understand that the world is made of individuals, and individuals have beliefs, and individuals have points of view. And what we're seeing today is this total disconnection from each other, this total lack of ability to talk to each other, this total lack of understanding, this lack of ability to connect.

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And so what you're talking about, in a sense, how to love better, is not just about how to be in a relationship better, but it's how to be in relationship to everyone in the world better and everything that's going on. So, you know, I... you know, had a certain sort of very sort of set of beliefs as I was younger, very progressive.

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And I, you know, didn't want to talk to anybody who thought, you know, otherwise. It wasn't really like a conscious thought that I didn't, but I realized I gravitated towards people who thought like me, who felt like me, who were like me, who had the same beliefs and the same worldviews.

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Yeah. And what I found was like by actually developing a culture and relationships with people who had very different views and beliefs, that I've grown, that I've learned, that I've actually been able to actually humanize the other, right? Because we always like to otherize everything, and this was happening in the world today. We're otherizing everybody.

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You're Republican, you're Democrat, you're pro-life, you're pro-choice, you're whatever it is. You're Jewish, you're Muslim. It's endless. And curiosity sort of gets lost, and any kind of relational way of navigating through this gets lost, and it's really about this massive conflict we're seeing today. And I mean, I mean, we saw in the Oval Office the other day, which was astounding to me that

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We have world leaders who are literally bickering and fighting with each other, and nobody's stopping for a minute to listen, to slow down, to understand. There were valid perspectives on both sides, but nobody was even listening. They were talking over each other. And I'm referring to President Zelensky from Ukraine, who was in the Oval Office with President Trump and J.D. Vance.

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And I don't care if you're Republican or Democrat, just like that in and of itself you know, wasn't how we want to demonstrate to the world our leaders behaving. And in a sense, you're sort of these leaders who are under stress, who are dealing with difficult things, who have a lot to deal with. They weren't able to actually listen to each other.

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And the first step is really to listen and to understand. And you might not agree. You might have different perspectives. You might want to solve a problem a different way. But at least if you start to build on a foundation of understanding, you don't end up in a situation like that. And I think in a way your book is sort of the antidote to that, right?

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And that's what sort of I think is so striking about your work is that that's what it aims to do is help us get free.

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How to love better, how to communicate better, how to be in a relationship better, right?

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And in this book, How to Love Better, the implication there is how do you have a better way to love that lets you be free and happy and unencumbered by a lot of the challenges we find in relationships? So maybe you can kind of start off by sort of telling us about how, because we talked about a lot about your past history in the previous podcast.

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That's good. Well, Diego, Young Pueblo, it's been amazing to have you on the podcast again. Everybody definitely check out your book, How to Love Better. They can find you on social media. Where is the best place to find you online?

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Yeah. Yeah, I would highly recommend them. They've really impacted me and they were kind of like medicine or a Sabbath, a tough moment in my life. So I really appreciate you and all you've done to bring a little bit of understanding, a little bit of compassion, a little bit of love to the world, the world that is in desperate need of that. So thanks for being on the podcast.

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When it comes to supplements, you only want the best for your body, the kind with the highest quality, cleanest, and most potent ingredients you can get. That's exactly what you'll find at my supplement store, where I've hand selected each and every product to meet the most rigorous standards for safety, purity, and effectiveness.

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These are the only supplements I recommend to my patients, and they're also what I use myself. Whether you want to optimize longevity or reduce your disease risk, or you're looking to improve your sleep, blood sugar, metabolism, gut health, you name it, drhyman.com has the world's best selection of top quality premium supplements, all backed by science and expertly vetted by me, Dr. Mark Hyman.

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So check out drhyman.com because when it comes to your health, nothing less than the very best will do. That's drhyman.com, D-R-H-Y-M-A-N.com. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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I encourage people to go back and listen to that because it was a very good one. We talked about how you got into this work and your meditative practice and where you came from. But I want to sort of explore more around love because a lot of us struggle with love. I certainly have. I was married three times, divorced three times, married four times. This was a keeper. I learned a lot.

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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And I had to go through this really dark night of the soul, which I actually talked about in the Diary of a CEO. I had to kind of come in to confront the ways in which I was not free. And that I had wounds and things that I hadn't dealt with from my childhood that kept me from actually loving better.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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So when you mean attachment, you mean attachment from the Buddhist perspective? Totally.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Not attachment theory, attachment disorders, like anxious attachment. Totally, totally.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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What does the Buddha mean when he said attachment is the root of all sufferings?

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Visit sunlighten.com and save up to $1,400 on your purchase with code HYMAN. At 65, I'm still pushing my limits, cycling long distances, trekking through Patagonia, and living life to the fullest. But staying active as I age isn't just about willpower. It's about giving my body the vital support it deserves.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Well, that's the third noble truth, right? So first one is life can be stressful and difficult slash suffering. Two, suffering comes from our beliefs and our conditioning and our conditioned mind that wants things to be a certain way, which is attachment. And the third is- The end of suffering.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Well, the third is there's a possibility and it's suffering, but the impermanence is really what is causing so much stress because things change all the time.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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And I'm 65 and I know that because I can tell you that life is constantly changing and I have perspective, which is actually a nicer thing that happens as you get older. You realize, oh, if I'm having a shitty moment right now, it's not going to be forever.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Or if I'm having a fabulous moment, I'm on the top of the mountain right now, it's also not going to be forever. And not having your well-being, your happiness, your joy, your ability to be present in life and engaged, be conditioned by what and where and who you're with. That's kind of getting free.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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You mean your partner's not supposed to just act and do things in the way that you want them to do?

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Why don't you blah, blah, blah?

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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Yeah.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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So getting free is sort of the goal here. That's like the last chapter.

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

857.806

That sounds great. How do you do that?

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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awareness non-reaction and compassion so it takes time to be able to like literally design and shape your mind like the body in a way what you're saying is is the meditation helps you sort of be a witness and slow down the way in which we normally operate which is yeah thought emotion action but they're collapsed into one yeah and what you're saying is you can separate those out

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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so that you can be aware of the thought. You can even be aware of the trigger that might happen in you. And you can then slow that down so you don't have to actually act from that. You can then be non-reactive in a way that allows for a greater freedom in love. But it's also in your own life. It's not just for, I mean, you get better at life, you get better at love, right?

The Dr. Hyman Show

How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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How to Love Better: Emotional Healing, Attachment, and Real Relationship Skills with Yung Pueblo

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You get better at yourself, you get better at love. So how do you do that? Because I mean, most people are saying, oh, that sounds good. But, you know, I don't really have 50 days to go into a meditation retreat. So, I mean, I don't know. That's a lot of time in the gym.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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If you're a regular listener, you already know how much I believe in optimizing gut health for living 100 healthy years, and you've likely heard me talk about Seeds DS-01, the probiotic I take and recommend as a true game changer in your daily routine.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, that's really the fundamental issue with medicine, right, is the subspecialization, the specialization, the dividing the body into parts and geography. and specialization based on that, but it has no scientific rationale. Like when you actually look at how the body is truly organized, it's one integrated ecosystem.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And it's not a bunch of separate different parts that have no relation to one another.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, and it's really connected. And the microbiome is, I would say, the best example of that. And in the functional medicine world, it's always been the place we start. When anybody comes in with almost anything, we optimize their nutrition and we fix their gut. Now- When I say fix the gut, most traditional doctors, well, I don't know what you mean.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Like take a laxative if you're constipated, take Imodium if you have diarrhea, if you have a parasite, take a drug. Like people don't know in the medical world how to optimize the microbiome. That's why it's ignored. It's not taught. It's people don't understand how to regulate it. And it's possible and it's doable. And that's what we do every day in functional medicine.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1165.047

Well, I know it's true. I mean, it's not surprising. When you look at the data on autism, almost all the kids have some kind of They have bloating, they have distention, they have sticky, smelly poops. Yeah, it's really common. I mean, it's really out there and it's in the literature. And I can tell you, if you talk to parents with kids with autism, they all have gut issues.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1187.368

And it's not, and it was sort of a, it's not a sort of a kind of a sort of a red herring finding. It's a core finding and about 75% have altered immune systems and inflammation. If you look at the brain of kids with autism, they're bigger on MRI. This is worked on by Martha Herbert at Harvard. And there's also, uh, if you look at kids who've died from some accident or something who had autism.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

12.496

With 24 strains and a pomegranate-based prebiotic, DS-01's formulation has a multitude of evidence-based whole body benefits, from promoting healthy regularity and easing bloating to supporting gut immune function, gut barrier integrity, glowing skin via the gut-skin axis, and heart health via the gut-liver axis.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Their brains are all full of inflammation. Their microglia, which is the immune system of the brain, are all just on fire. And when you look at the history, and I've treated many, many, many dozens of kids with autism over the years, the stories are almost sort of universally similar.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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The kids, you know, have born by C-section, they're not breastfed, they get lots of colic, they get antibiotics, they got eczema, they get... Earaches, it's like, and then they get piled on with tons of vaccines, not saying vaccines cause autism, but like, it's just a lot for these kids' immune systems. And then something flips.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, you took more than eight minutes with the patient.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1327.865

Root cause, exactly. And the antibiotics are prevalent. I mean, I gave a lecture to about 500 people on Aspen Institute last week. And I asked, talking about something, I think, similar to this, I said, how many of you in the audience have never had antibiotics, and not a single person raised their hand, right?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So, and if you look at, for example, there's work done on Bifidobacterium infantis, which is a really key, important keystone species that proliferates in an infant. It's supposed to be there, but if the mother's taking antibiotics, it's very sensitive, it will get wiped out.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1361.537

And this is important for the development of immune tolerance, for the prevention of allergy, autoimmunity, eczema, inflammation, asthma, all these conditions. And there's actually a company that's been funded, I think, hundreds of millions of dollars called, I think it's a company, but the product is Avivo, E-V-I-V-O. And it's basically a baby probiotic that you can give to the baby.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1380.45

And the thing that's unique about it is that it colonizes. Because when you take any probiotics as an adult, they don't really stay alive. They kind of go through, they have an impact, but it's like tourists going through an economy. This is actually building a house. And it's quite amazing how it prevents a lot of these conditions. That's what we need research on. There's a lot.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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The thing is that there's a lot. Like if you, if people are like, oh, this is, we won't practice evidence-based medicine. I'm like, have you looked at the evidence? There's like 10 million articles on PubMed. Have you actually read all of them and you actually know what you're talking about?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Because this, this sort of veil of evidence-based medicine often is a sort of a smoke screen for people not knowing the all the data and saying, just because they don't know it, it means it's not true. And I think that's unfortunate. Because like you said, when you start to look at the research of the microbiome, you found so much.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Hi, Dr. Mark here. I'm 65 now, and I'm still out there biking 100 miles, hiking in Patagonia, and living life fully. But staying active as I age isn't just about willpower. It's about giving my body what it needs at a cellular level. The new year isn't about a new you. It's about a renewed you.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1482.456

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The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Backed by solid research, MitoPure helps boost muscle function, endurance, and recovery. I take it daily, and it's been a key part of staying active and feeling younger from the inside out. No matter what your goals are for 2025, this supplement can help by supporting your health at the foundation. Timeline is offering 33% off your order of Mito Pure while supplies last.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Go to timeline.com slash hyman33. That's T-I-M-E-L-I-N-E dot com slash H-Y-M-A-N-3-3. Your future self will thank you. When you're low on electrolytes, it can lead to headaches, cramps, fatigue, and brain fog. Whether you're working out, fasting, following a low-carb or keto diet, or just sweating it out in a sauna, Element helps keep you hydrated and performing at your best.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's trusted by Olympic athletes, Navy SEALs, and high performers all over the world. Right now, I'm especially loving Element's limited-time chocolate medley flavors. I like to mix the chocolate mint with my morning coffee for a minty mocha or wind down at night with a cup of chocolate chai. It's so warming on a cold winter day and perfect for skiers, runners, or even those shoveling the driveway.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1556.701

Right now, Element has a risk-free offer for my listeners. Get a free Element sample pack with any order. Just head to drinkelement.com slash hymen. And if you don't love it, no problem. Element will give you your money back, no questions asked. So I want to go into like a kind of related but a little bit of a touchy subject, which is the subject of vaccines.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And it's one of those subjects that is so confusing to me as a doctor, as a scientist, because science is about asking questions.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's about having a hypothesis and proving it negative, right? That's kind of the basic scientific method. And if you question anything at all about any vaccine, you're immediately able to be an anti-vaxxer. And you can't say, well, is this vaccine safe? Is that vaccine safe? What are the risks and benefits of each one individually? What about them combined? And it's just the weirdest thing.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's like heresy. And I experienced this personally, like at Cleveland Clinic when I was there, somehow because people thought I was anti-vaxxer, the pediatric department like got very upset. And I literally had to write a letter like, no, I'm not. I've been vaccinated. My kids are vaccinated.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

1635.51

But it's important to actually ask questions about this because if there's signal somewhere that there's an issue, we should look at it. And you wrote a very courageous paper that was published that you co-authored and it was published in Journal of Medical Ethics. And It was talking about whether or not we should be giving vaccine boosters to young adults going back to school.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And you basically said that in a survey of all the data, I'll let you unpack it, but the punchline was that the risk of getting it was worse than the risk of not getting it. And I wonder, one, can you tell us about that study? And two, what has been the reaction? And have you been that label in any vaccine? Yeah, sure.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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We basically said- Well, yes, because Moderna needs to make a profit.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Right. I mean, in your study, you basically looked at over 40,000 people, young adults, and found to prevent one COVID hospitalization, you would have to trade that for 18.5 serious adverse events from the mRNA vaccines, including the myo and pericarditis.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And so what's been the reaction to this article that you published and to this view? Because it's like you can't have this conversation. It's like you're not allowed to have this conversation in medicine. And so how have you been able to still have a position at Johns Hopkins?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Welcome to Doctors Pharmacy.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's like, I was like, how many doctors, how many doctors here take, uh, take vitamins and like almost everybody raised their hand. How many doctors recommended their patients and like, you know, half the hands go down. Exactly. All right. You know, the other thing you talk about, you know, this whole idea of the GLP-1 agonists. And they've been around for a while, some of them more than others.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And, you know, we're in this moment where we are in a metabolic crisis in America. Ninety-three percent have poor metabolic health, which means they have some degree of insulin resistance, prediabetes on the spectrum, even if they're normal weight because they eat too much crap and sugar and ultra-processed food. You know, 42% are obese. And these drugs seem like a panacea.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Wow, this is a miracle drug. Give this shot once a week and, like, lose weight and everything's going to be great. I'd love to hear your thoughts on this perspective of some sort of widespread use. Medicare coverage they're talking about. Insurers covering it. you know, there's new study after new study coming out.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2003.429

And I just want to give a little background on this, showing that, and here's my belief, and I don't really have any evidence to back it up, but it's like, I see a new study almost every day about the benefits of these GLP-1 agonists coming out in major journals. It works for heart disease, it works for depression, it works for this, it works for that. You know, it seems like everything.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Now, in my head, I'm like thinking, is it the GLP-1 agonist or is it the weight loss, right? And in a bariatric surgery study, they looked at, for example, what the difference was because, oh, bariatric surgery can cure diabetes in two weeks.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2035.443

And they basically did bariatric surgery on one group and then no bariatric surgery on the other group, but they fed them the exact same diet that the bariatric surgery group ate. They also reversed their diabetes in two weeks.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Right. Right. But what I'm saying is even without the surgery.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So is it the GLP-1 or is it the weight loss? And there was a guy I met recently named Sammy who started a company called Virta Health, which uses ketogenic diets.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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to reverse diabetes. And he said they've actually done the study where they've actually looked at this and they found it wasn't really the GLP-1. It was just the weight loss and the improvement in metabolic health as a result of it. So I'd love to hear your perspective on that because You know, it's hard to learn how to eat right and it's hard to how to do it.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. And if you've ever wondered if there's corruption and dysfunction in the medical system, then you have to wonder no longer, because our guest today, Marty Macri, is a professor at Johns Hopkins University School of Medicine and the author of two New York Times bestselling books that...

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And yes, everybody wants that easy fix. And it is appropriate for some patients. But, you know, I know people who want to lose 10 pounds for the bikini and I'm like thinking this is not a good idea. So can you tell us your perspective on that?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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When they're children or when they're adults?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2172.35

Yeah.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2268.972

No. And I, and I, I don't have, um, that many patients on these GP1 agonists, but, um, You know, I'm seeing side effects. Like one person had pancreatitis the other day.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2279.675

I mean, this is a 900% increase in the risk of pancreatitis. I mean, I've never seen pancreatitis unless you have somebody with a serious problem. And to see from a drug doctor, it's very concerning. You're a pancreas surgeon, so you get how important the pancreas is.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

2293.04

So this is concerning to me. And I think the perverse incentives in medicine are driving this. kind of crazy trend. And in your book, you also talk about sort of the blind spot around the way we do research and the profit motive in research. And when I entered medical school, I thought science was this,

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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have pulled the curtain back on a lot of the dark side of medicine that you're going to hear about in this podcast. Dr. Macri served in leadership at the World Health Organization. He's a member of the National Academy of Medicine, one of the highest honors you can get in the field of science. He's published over 250 papers.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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sort of ethereal thing, which was pure and independent and completely objective and just like, you know, just had this kind of halo around it. And what I realized is that science is really frigging corrupt. And I was at a Passover dinner with one of my cousins and their husband. I was like, what do you do? And he's like, well, You know, I'm a contract research organization. I run contract.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I'm like, oh, really? What's that? He says, well, that's where pharma companies pay us to find experts in different domains and then fund the drug studies, do the studies, write the paper, and then we pay them to put their name on it. Like a super PAC. Yeah. Yeah, and I'm like, really? I mean, this is not right. Corruption. It's so corrupt.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So can you speak to that and the challenges around the peer review process, the weaknesses in that, how do we address this whole phenomena? Because there's so much conflict of interest in medicine and it leads to the massive funding. So for example, if the amount of money that was now going into GLP-1 research We're going into food as medicine research, right?

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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We would be showing phenomenal outcomes if we did the right kind of research, right? So how do we deal with this?

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah.

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His newest book, Blind Spots, challenges the conventional medical dogma to educate people about their health. Clinically, he's the chief of islet transplant surgery. That's getting something in your pancreas when your pancreas isn't working at Johns Hopkins. He's the recipient of the Nobility in Science Award from the National Pancreas Foundation.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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The frenulum, yeah.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, if you've got your tongue tied, like fully tongue tied.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Moms against frenulum cutting.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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He's been a visiting professor at over 25 medical schools And he's just a very courageous doctor because he has pushed the limits of what we should be talking about in medicine because we are told to keep the secrets. He wrote a book called Unaccountable, What Hospitals Won't Tell You and How Transparency Can Revolutionize Healthcare.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And there's unconscious bias. You know, like I was talking to Francis Collins, who's a wonderful man, a really kind, good hearted man, brilliant guy, you know, who was the director of NH.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I said to him, and I think I talked about this in the podcast before, I said, France, why didn't you use COVID to educate the American public about the importance of nutrition in optimizing your health to prevent COVID? Because 63% of the hospitalizations and deaths from COVID were because of poor diet. And we know that we are 4% of the population in the world and 16% of the cases in deaths.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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He's like, oh, well, we couldn't do that because it would basically blame the victim and we don't want to do that. Yeah. And at another meeting, I was like, no, it's not their fault. It's because we have a toxic food system. Talk about that. And then at another meeting, he got up and said, well, we don't really know that much about nutrition.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And there's no National Institute of Nutrition at the NIH. And many other countries have this. And nutrition is the biggest cause of all the diseases we see today. Period. Like, no argument. All the science says this. Yes. And he got up and said, we don't really know much and there's not much data.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And at the same meeting, Dr. Darius Mazzafarian was there, who was the Dean of the Tufts School of Nutrition Science and Policy, is now the head of the Food as Medicine Institute there. He said, well, Dr. Collins, I beg to differ with you. And then he went into this long kind of scientific unpacking of the literature that we do know. I was like, wow. It's not necessarily malevolence.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Sometimes it's just ignorance. Never mind. I was like, wow. And also in terms of the medical school stuff, you're right about the licensing exam. And I think it's one of the things we're working on in Washington, my nonprofit called the Food Fix Campaign, is to change the licensing exams because that's what determines the curriculum. And my daughter's in med school now.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I'm like, have you learned about this? No. Have you learned about the microbiome? No. Have you learned about the inflammation? No. It's like all the things that matter. she's not learning about. And she says, all I know is, dad, I have to pass the test and I just have to study what's up for the test and that's it.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I have the practice test and I have the questions and I have, and it's like, if there was 5% of the questions on nutrition and chronic disease, that would force the change in the curriculum. If there was 5% of the questions on the microbiome or on inflammation and health or on like any of these things, on mitochondrial function and how to treat mitochondria, that's another black hole, right?

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yes, yes. I don't know a blind spot. I don't know if you're talking about mitochondria.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I know. That's why I say we don't have National Institutes of Health. We have National Institutes of Diseases. That's right. That's amazing. So how do you think that we can kind of reform the system besides just changing the term limits and besides – do we get pharma money out? Do we try to sort of have special barriers that prevent them from manipulating the science and the papers?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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He also wrote another book, The Price We Pay, What Broke American Healthcare, about the lack of transparency in pricing and how we can fix it. He's just an incredibly brilliant man who is just on a mission to tell us the truth that you have not been hearing. And today we talked about all sorts of things from...

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean it's like – half the time what it says in the abstract isn't actually what it says in the data. Most people just read the abstract. Like there's all kinds of monkey business going on. Yes, it's a monkey business.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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He actually admitted that. He says, I just made this stuff up. I just made up the six feet thing. I just made up the mass thing. Like I just made this stuff up. I'm like, wow, okay.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It was more than that. It was the actual NIH. It was the actual CDC.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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As a member of the clinical board, I'm excited to share some new research we're publishing. Seeds DS-01 is now the first symbiotic that's clinically validated to produce butyrate and crucial microbial metabolites, which you've heard me talk about.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, they've got a full-page eye on the New York Times.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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the concern about vaccines and should we actually be vaccinating certain people and groups of people with a co-vaccine or not? Why is the microbiome being ignored in medicine? Why is our medical education system completely teaching the wrong things?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah. Yeah, it's so true. It's so true. We totally agree on everything here. One of the things that shocked me that I found out, because as a doctor, you think, okay, well, the literature is published. They're publishing all the data on a particular drug or particular intervention that they're studying.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And it turns out that pharma has to present all their data to the FDA, but they don't have to publish all the data. And typically they only publish the positive data. They don't publish any of the negative trial data. And so the public has no clue that there's all these other studies that contradict the one study that showed that it was positive.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And the FDA is a captured agency because it's like a revolving door for pharma and pharma leadership. And, and so like, it was sort of shocking to me as I sort of, even as a doctor that I found this, I'm like, what do you mean? They don't, they don't publish all the data. Like they just hide all the negative data.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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You can do that. Yeah. Yeah. And that's how it is. So, so for people listening, it's, it's, you know, you've got to be smart on your own and you've got to be your own advocate and you've got to be proactive about your health and you've got to not just take things at face value and you got to do a little digging and now. with AI, it's going to be easier and easier with Dr. Chat GPT.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It used to be Dr. Google, but not always right, but it's at least a good start. You know, one of the things you always talk about in your book was this whole idea of blood tests that are not being ordered that everybody needs.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I thought that was really intriguing because I just co-founded a company called Function Health, which is a health platform that allows you access to your own health data and lab testing without having to go through a doctor or insurance company. And you get, you know, for $499, you get over 110 biomarkers, would be $15,000 retail. And there's been huge consumer interest.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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We're like 60,000 members in the first year. We have 10 million biomarkers. Fascinating. And we're doing a lot of tests proactively. Now, you and I know when we went to med school, we're like, only test to confirm a diagnosis that you've already made through history. Right? Diagnosis, history, history, history.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And yet you're saying maybe we should be reconsidering this because there may be things that we can do proactively and practice more proactive, preventive, predictive medicine than reactive medicine. Can you tell us about what you're thinking there and what these tests are?

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Why is our National Institute of Health actually have nothing to do with health and is all about disease and is not even funding the things we should be funding? How has the range of roles of GLP-1 agonists been ignored, and why are we concerned about that? We also deep get into the topic of healthcare financing, payments, how researchers funded the corruption of evidence-based medicine.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And when you put that together- You mean lipoprotein fractionation? Yeah, lipoprotein fractionation, the high-density particles, LP little a. So looking at the quality and number of the particles, not just the weight, which is what you get on a regular cholesterol test, which in my view should be banned.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah. Right. True. You mean like true allergy IgE or you mean like more food sensitivity testing?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So we have evidence-based medicine for the things we... want to say we prove, and for the things we have no evidence on, we say them with such authority that they act like they have evidence, but they don't.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, we talk about it all. I think you're going to love this podcast, so let's dive right in with Dr. Marty Macri. Welcome, Marty, to the Doctors Pharmacy Podcast. It's so good to have you. I followed your work and honestly, I'm kind of shocking because you're a Johns Hopkins professor and you're a heretic in the middle of the belly of the beast. Right.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, yeah. Right? Oh, shoot, we got it wrong. Like, let's mea culpa. Like, let's set the record straight.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Right. It's crazy. You know, the test you mentioned, the ApoB, which is really a measure of small, dense particles and all the bad particles that cause heart disease. And LPA, which is a marker that's genetic, but also increases your risk. The particle size and the number of lipoprotein fractionation, the high-sensitive CRP.

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Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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These are all tests that are just part of the standard function health profile. And we also test all the nutritional stuff. We're finding that 51% have abnormal ApoB. We find that 89% have abnormal lipoprotein particle size and number. We find that 46% have elevated CRP. This is in a health board population. And 67% have a deficiency in one or more nutrients. And this is not at the...

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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a level that would be optimum for health, but the minimum to prevent a deficiency disease. So a ferritin of 16, not an optimal ferritin of 45, for example, or a vitamin D of 20, not an optimal vitamin D of 50. And so we've been fighting this in the population. And so I'm a big advocate of test, don't guess, and of knowing your numbers, and of actually being proactive about optimizing them.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Because they may not cause an immediate issue, but there was a brilliant... a scientist, Robert Heaney, who's now dead, who was a vitamin D researcher. And he wrote an article a long time ago called Long Latency Deficiency Diseases.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And it was fascinating because he talked about, well, if you have like, you know, acute, you know, folate deficiency, you'll get megaloblastic anemia, which is a certain type of anemia. But if you have like low grade, like low folate, you might get dementia. Or if you have like, you know, a little bit low, an optimal vitamin D, very low, you'll get rickets if it's acute deficiency.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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But if it's a little over your lifetime, you'll get osteoporosis, long latency deficiency disease. And he goes over nutrient like this. And it was fascinating to me. And it really changed my thinking about being more proactive because you're optimizing the body systems and they all have to be functioning. And

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And it's amazing to me how many doctors don't even think about this, don't know about it, aren't educated about it. And I mean, even asking my daughter, you learn about lipoprotein fractionation in medical school, which is like, should be the gold standard.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, I shouldn't be telling these tales, but I was at Cleveland Clinic and there's a doctor there who, wonderful man, but he's older and he developed the executive health program. I don't think he's there anymore, but I met with him and I said, listen, you should update the executive health program to include lipoprotein. the lipoprotein fractionation.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Because it's a much better representation of cardiovascular. So you have someone with a perfectly normal cholesterol under 200, their LDL under 100, their triglycerides normal, HDL looking like 45, 50, everything looks great, but they could have the worst particle size and density that you could imagine. and be at very high risk.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And he's like, well, you know, we only like to introduce things after we have a lot of research. I said, well, this has been around for 40 years. I've been doing this test personally for 30 years. Ronald Krauss developed this at- It's been around, yeah. And he's one of the most brilliant limitologists in the world. I'm like-

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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You know, this is so slow to adopt actually the science into what we know. And people are suffering because of it. And that's kind of why I think, you know, some of these things can be solved from the inside. But like you said, some of this has to be solved from the outside. We need, you know, we need philanthropy. We need, you know, better policy regulations. We need better education.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And you're kind of telling tales that we've traditionally kept secret in medicine. It's kind of like a guild, you know, or like, you know, it's a club and you don't, you don't tell your neighbors or your colleagues or your friends about what's really going on in medicine and healthcare. Right.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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uh, you know, reimbursement around medicine that pays for the things that actually work like food is medicine. You know, you know, we need to have companies from the outside changing things from the inside.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So it's pretty, it's, it's, it's kind of an exciting moment, but like, you're like, you know, like, you know, the wizard of Oz, when the curtain gets pulled back, you're that guy, you're like, you're the guy pulling back the curtain. And it was like this little old guy back there with no pants on. Yeah.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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What's really struck me as I've been a doctor of God for almost 40 years now is the level of co-optation and capture of medicine by industry. And it's less about health care. It's more about business, whether it's private equity, taking over health care practices and emergency rooms or whatever.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, because there's no good drug for it. I mean, there's plasmapheresis, there's certain supplements that work, sometimes the PCSK9 inhibitors lower it a little bit, but it's a harder to treat problem. And we're very excited about testing things for which we have great drugs, because the pharmaceutical companies make it easy for us. They do all these studies, they have their drug recs come,

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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They have great commercials that tell the patients what to ask for.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, with function health, we had a young 35-year-old who did the test and he had high ApoB, he had high LPA, he had really horrible lipid particles. The rest of his cholesterol, normal cholesterol profile looked pretty good. And, you know, he was 35 and we sent him for a CCTA, but coronary intracranial with a CT scan, but we added the AI interpretation with a test called clearly.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I don't know if you've heard of this test. Have you?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's really amazing because you actually can see soft plaque, inflamed plaque, not just calcified plaque, and you get a much better read on every artery. Found a plaque? But yeah, and this guy's 35 and he's headed for a heart attack and he had no clue because he's thin, he's healthy, he's fit, he exercises, he eats great. It's like some genetic thing going on.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And so we're often kind of walking into our futures without any idea of what we're heading into because we're not taking advantage of the latest science. And I mean, I wrote a book like, more than 20 years ago where I was talking about ApoB and LPA and CRP and testing insulin. I mean, insulin is another one of those tests. Thank God Quest now has a test.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's called the insulin resistance score, which uses mass spec to measure insulin C-peptide, which is a, I mean, your pancreas guy, I don't tell you, but it's telling the audience it's the precursor of the insulin molecule. And when you get this ratio, it's as good as what we call euglycemic clamp test, which is the gold standard.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's a very invasive test that you do in the hospital for insulin resistance, but it's as good as that test and it's cheap and it's something everybody should get because it is the biggest driver of cancer, heart disease, diabetes, dementia, and even is linked to depression and infertility, acne, and a bunch of other stuff. even low sex drive and erectile dysfunction. And I mean, you name it.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And yet nobody's doing that test. I mean, I asked Quest, like how many people are getting lipoprotein fractionation? Like less than 1%. How many people are testing insulin when the doctors order insulin? It has less than 1% of our tests. I'm like- Tell them we don't need AI.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, actually, I should talk about this. I don't know if it's not right maybe in your wheelhouse, you can tell me, but I've kind of come up with this new concept, what I call MI. Not am I like heart attack, but am I like medical intelligence? Which is something we don't have.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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We have a single doctor that you rely on for his own experience, however smart they are, whatever they've learned, whatever course they went to, whatever school they went to, whatever residency they went to. Like that's what you're getting. And they haven't certainly read all 10 million papers on PubMed. They certainly haven't read every textbook and article about every disease in the world.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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whether it's, you know, just pharma controlling policy and influencing medical education or whether it's lack of real accountability and transparency in healthcare and medicine. You know, you've been really outspoken about these things that we've kept quiet about for a long time as doctors. And you have, you know, quite a pedigree. And, you know, it means a lot coming from you.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And you're kind of relying on their goodwill and intelligence and kindness to figure out what's going on. And we do a pretty good job most of the time, I would say. But it feels like we're entering this moment in healthcare where we're going to be able to draw, through technology,

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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all of the world's scientific literature that it consumed, every single textbook, you know, up to date, all the latest medical knowledge, patient reported data, all their lab data, all their omics, all their imaging, all their biosensors and wearables, all their medical history, to track it over time.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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You know, when Leroy Hood calls dense dynamic data clouds of information that give you personalized predictive models of where you're headed and what to do about it, To me, you know, having that, being able to sort of inquire to that, your own data set about what's really going on and see those patterns and correlations that, you know, the average doctor is going to miss.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, would you rather have your dermatology doctor exam by, uh, you know, an AI, uh, computer or by a dermatologist. Like I went to a dermatologist and I'm a doctor. I know I had a pre-cancerous lesion and, and he completely missed it. And he was like the head of, you know, I don't know, dermatology at a major academic, uh, you know, medical school.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I was like, I'm gonna go to the top guy and get my- And he, you know, he looked at me like, turn me around, looked at his eyeballs. I'm like, no magnifying glass, no lights. I'm like, God damn, I'm not, I know better than this. And I was like, just walked out, so disappointed. And I'm like, you know, so what do you think of this idea? And could this really change things?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Cause then all of a sudden, all the things you're talking about will bubble up. Like the, the, the, the, the pharma and the medical industrial complex won't be in charge anymore. Cause you've got, you know, free access to data and information that's been locked away.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Butyrate is a short-chain fatty acid that's vital to our gut barrier and associated with healthy immune function and other beneficial metabolites associated with mitochondrial health, energy production, and healthy aging. I'm continually impressed with Seed's rigor and commitment to novel science, and I truly believe they've set a new standard in probiotics with Seed's DS-01.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, pain is the fifth vital sign.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I don't think you can argue that. I think that's pretty much a fact.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, no, it's true. And then we get stuck and don't want to say that we made a mistake either. That's the key. That's the key.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I was talking to a friend of my doctor about that. You know, if you're a doctor and you tell the patient the truth and you say, I don't know, or I fucked up. Like, they're less likely to sue you than if you're just trying to hide what's going on, right? And we're kind of trained to kind of circle ranks and hide and not telling each other.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, I'm just a heretic on the margins and a little fringe doctor, but you're an RD, a real doctor. Yeah. I just play one on TV. And I think that, although I do see patients, but I'm kind of kidding.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I'm so impressed by you because you're actually out there saying stuff that I've been saying forever, but I'm like kind of, you know, on the fringe. You're in the center of the belly of the beast.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And so in the policy realm, because you mentioned how your book really helped shift some policy around cost transparency. What are the other big levers besides fixing the NIH and putting it in the National Institute of Nutrition and funding the right research and getting rid of all the kind of old cronies in there that just kind of Don't want to get the kind of new science out there.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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What actually can we do on a policy level? Because I'm curious. I have a nonprofit that works on food policy. I'm actually going to be doing a hearing in front of the Ways and Means Committee on September 18th in front of the health subcommittee that's in charge of all Medicare and reimbursement.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And like you were talking about, for example, about diabetes, and I had spent the afternoon with Sammy, who started Virta Health, and they really deeply studied it. They could save $6,000 per patient after cost by putting them on the program to reverse diabetes. And they reversed diabetes, which is not something the ADA even basically recognizes as something you can do.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And if Medicare implemented this, overnight it would save $100 billion. It was like that, boom, because there's 16.5 million people on Medicare who have diabetes.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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No, Sammy is an entrepreneur who is an elite athlete who found that he had metabolic syndrome because he was using all these sports goos that are full of sugar to fuel his endurance athletes. uh, performances. And so he was like, what's going on here?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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But I really, I'm so excited about your work, about your new book, Blind Spots. It's a great book. When medicine gets it wrong and what it means for our health. And your other books, which I think are also very compelling and touch on areas that are also quite concerning for me, which is really the lack of accountability and transparency in medicine. It's called Unaccountable.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And then he basically trained and did a cross, uh, the ocean row from California to Hawaii doing a keto diet and show that you could, you could do it. Um, and. He rowed from California to Hawaii? Rowed, like rowboat with his wife. Wow. Like rowboat.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I mean, I don't think it's not safe, but it was hardcore. It said like 20-foot Cs. It was pretty rough. But the point is that I'm having this hearing, and I imagine it's going to be very tough to get Medicare reimbursement for a program like that, even though the data is so clear, even though they've shown that it proves all the lipid parameters.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's sort of the opposite of what you'd think by eating only fat, right?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So their financial incentives are in line. The privately insured large corporations who are footing the bill.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Hospitals won't tell you and how transparency can revolutionize healthcare. And And another book you wrote called The Price We Pay, What Broke American Healthcare and How to Fix It. I mean, why are we spending twice as much as any other nation getting half the results?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yeah, that's true. I mean, with aggressive lifestyle intervention, you can reverse renal insufficiency. You can. And I had a patient who was like, you know, typical insulin resistance and cardiovascular disease and hypertension and kidneys starting to fail as GFR, which is the measure of kidney function, was going down and kidney level tests were going up. And

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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you know, I put him on a program and he lost weight. He did amazing, got the inflammation down and his kidneys normalized. The protein went out of his urine and his nephrologist was like, what the hell did you do? I've never seen this before. This doesn't happen. It's not possible. Like, well, what's going on? Like, and we don't see it because we don't know to tell people what to do.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Like we just don't have the knowledge or education. And it goes back to your licensing exam. That's one of the things we're working on is also changing the licensing exams, getting ACCME to change those requirements. Graduate medical education, we spent $17 billion a year from the federal government paying for these residency programs and fellowship programs.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And we have no strings attached about how that money is used or what they're teaching or anything. And so we can put some guardrails on that. Uh, you know, it's, it is amazing. Your, your, your work is tremendous. Um, I'm, I'm super excited about it. Um, Marty Macri from Johns Hopkins written so many books. His latest one is blind spots when medicine gets it wrong and what it means for our health.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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So I'd love to kind of hear how you went from being like a revered surgeon at Johns Hopkins, where it's sort of the birthplace of modern medicine with William Ulcer, to kind of calling out what's really wrong with the system.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Uh, you will not be sorry to read these books. You will educate yourself. You become empowered. And I think what you're doing is speaking out, telling the truth, speaking truth to power and actually empowering patients to learn how to become, um,

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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uh, agent have agency over their own health and do what's right for themselves and not be just at the sort of whims of a paternalistic system that has immense, uh, financial, uh, perverse, uh, incentives and immense corruption. And it's not giving us what we need to know. So thank you for speaking out. Thank God you're there and doing this work. I've loved having you on the podcast.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Any final words or thoughts and advice for listeners about how to navigate all this?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Well, thank you. You can find it everywhere you get books. It's out there now. And you can go to Marty Macri and just check out his work. His website is MacriMD.com. MartyMD, yep. Oh, MartyMD. Okay, MartyMD.com. Sorry, I should let you say. Do you have social media? What is that?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Okay. I can't wait to have you back for your next book. And I think there are like 4,000 topics we didn't cover. So get the book, check it out. I'd like to push the field. Yeah, let's go. Thanks so much, Marty. Great. Thanks. Thanks for listening today. If you love this podcast, please share it with your friends and family.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks. I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy. This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts. Just go to ultrawellnesscenter.com.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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No, it's true. I mean, I literally had this direct experience. I had an issue, so I needed an MRI, and I went to Chinatown in New York City. I got one for $400. I had to get one in Berkshires where I live in Massachusetts, and it was $2,500 for the same MRI, same machine. I just went and had back surgery and had hyperbaric oxygen. I went to this hospital, and I said I wanted to get it.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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They said, okay, but it's $5,000 a session. I'm like, jeez. And I talked to the head of everything goes, well, if you do it this way, not through Medicare and you do it through, you know, an off-label use, it's $175. So we're talking 175, 5,000, exactly the same procedure. How does that happen in medicine? Yes.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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To incorporate Seed's DS-01 into your daily routine, Seed is offering my community 25% off your first month with code 25HYMAN. Head to Seed.com forward slash HYMAN. That's Seed.com forward slash H-Y-M-A-N for 25% off your first month. When it comes to optimizing your health, performance, and longevity, supporting your body's ability to repair and rebuild is everything.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And yet the average consumer is kind of just at the effect of all this and has no power. And the costs are escalating. And we spend so much money in healthcare and we're getting less and less. And the outcomes are worse and worse. And we don't have aligned incentives. And so it's kind of messed up.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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I think you also talk about in your book Blindspot some really interesting things that we screwed up in medicine or things that we're not looking at. I remember I gave a lecture at Cleveland Clinic yesterday. And it was a whole audience of doctors and scientists. And it sort of gave some case presentations.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I presented a case around autism that I treated where we really helped to reverse the case using very sort of aggressive lifestyle dietary changes, fixing the microbiome, which is an issue for 98% of these kids have really screwed up guts. Yeah. And he says, well, you know, you know, this is just an anecdote and you know, where's the evidence?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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And I'm like this, I said, look, you know, can you help me explain how the microbiome affects almost all known health conditions from heart disease to cancer, diabetes, to dementia, to autism, to allergies, to autoimmunity, to depression, to eczema, to asthma, to fibromyalgia, to chronic, I mean, I literally could go on forever, right?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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How can you explain that with your current set of facts and theories? Like, well, you can't. Like, so when you have a set of facts that present themselves to you, when the science changes, you have to change your thinking and your practice. Yet we don't do that.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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It's just so evident to me that despite knowing now that so many of our disease are diet-related or that so many are related to the microbiome, which is controlled by our diet, or that so many diseases are related to environmental toxins, doctors don't learn about this. They don't put it in their practice. And it's sort of this kind of blind spot.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Can you kind of talk about how you came up with this idea of blind spots and why the microbiome is such a blind spot and we'll get into some more of them?

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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That's why I'm such a big fan of Perfect Amino, a clean, highly absorbable source of essential amino acids. Amino acids are the building blocks of protein crucial for muscle recovery, energy production, and collagen synthesis for healthy skin.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Yes.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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Right.

The Dr. Hyman Show

Encore: Exposing The Flaws In Our Broken Healthcare System | Dr. Marty Makary

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What sets Perfect Amino apart is its unique blend, a precise ratio of essential amino acids that your body can absorb and use efficiently without unnecessary calories. Since adding Perfect Amino to my routine, either before or after workouts, I've noticed dramatic improvements. My recovery time is shorter, I'm building lean muscle quicker, and my endurance has surged.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Coming up on this episode of The Dr. Hyman Show. Vaccines, we're not allowed to talk about it as any other medical treatment, which has benefits and it has risks.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So on one hand, the government's paying out all this money and acknowledging there's a problem, and on the other hand, they're like, nope, no problem, it's perfect, and don't study it anymore. So that kind of led to this plethora of vaccines on the market, we're like, okay, it's kind of open field day, and we can just make vaccines, no one's ever gonna sue us, and we can make a ton of money.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And the RSV vaccine, which is an important disease that kids get, respiratory syncytial virus, it's a respiratory disease, and the company made $100 billion off this vaccine. Why are we protecting them? So can you talk a little bit about that, what's wrong with it, and what we need to do to sort of think about it differently?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Your cells will thank you. I'm always looking for ways to help my patients optimize recovery, build muscle, and improve their overall health. That's why I recommend Perfect Amino, a pure essential amino acid supplement designed to maximize protein synthesis without the caloric impact.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Those are fine. But like, it's sort of in the same bucket of like, this is just a general safe thing to do.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Perfect Amino provides all the essential amino acids your body needs in a ratio that's fully absorbed and highly effective. Unlike other protein sources, it has almost no caloric impact, won't break a fast, and helps you build lean muscle faster and more efficiently.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And then there are, you know, in medicine, there are cases where there have been scientists who've questioned or doctors who've questioned things like Vioxx, which is one of the most powerful anti-inflammatory drugs we've ever had. And Steve Nissen at Cleveland Clinic, actually, who I know very well, is a brilliant guy.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And he's like, geez, it seems like there may be, you know, some connection between increased heart attacks and taking Vioxx. And so he did the research and he showed that there was a problem and it was taken off the market. But you can't do that with vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Whether you take it before or after a workout, during a fast, or even before bed, Perfect Amino supports faster recovery, improved endurance, and better performance. It even helps preserve and build lean muscle during fat loss while promoting healthier, more elastic skin by supporting collagen production. This isn't just about improving workouts.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And I think the other problem with this is that when we look at studies on vaccines, when they're done, they're basically done with a single vaccine. Most of them aren't even tested against placebos.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's about optimizing your body's protein-building process for better health and vitality. I encourage you to try Perfect Amino today. Go to bodyhealth.com and use code HYMAN20 for 20% off your first order. You'll be amazed at the results.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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There's sort of a lack of integrity in science.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because they designed the studies to show the outcomes they want.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So like testing Advil against Aleve.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You're not going to see any increase in problems.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's tough. You got to go to populations that are unvaccinated, like the Amish or Mennonites or groups like that.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, that's sort of shady science. And it's amazing the FDA allows that and then would approve it.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And Peter Marks just resigned from the FDA. He was sort of the head of the vaccine program. Do you think it was because of some of these reasons that he didn't want to look at? Or why do you think he left?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And are they open to it when you share the data?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And we sort of take it for granted. It's like there's all these vaccines now on the market. The schedule has how many vaccines now?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You know, when we talk about evidence-based medicine, it's sort of a trope that's used to discredit people who question science. To my knowledge, maybe I'm wrong, but there's no studies that look at what is the combination of all these vaccines at these ages. Each one is studied singly. So if you do 30 different jabs with combos of maybe dozens of vaccines, what is the cumulative effect?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Welcome to the Dr. Hyman Show. I'm Dr. Mark Hyman.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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No one's really looked at that. There's nothing even close to that.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Eating nutrient-dense foods daily is essential for maintaining optimal health and vitality. One such superfood is Himalayan tartary buckwheat, or HTB, an ancient gluten-free seed that's gaining traction for its rich polyphenol content and effects on immunity and metabolism. HTB is packed with quercetin, rutin, and other beneficial compounds that support immune function and overall well-being.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Recently, my friends at Big Bold Health have started sprouting HTB to improve digestibility and boost the nutrient content. To make the benefits of HTB more accessible, Big Bold Health has just introduced HTB Immune Energy Chews, a convenient and delicious way to enjoy this ancient superfood.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Each chew is packed with 500 milligrams of sprouted HTB, making it easier than ever to incorporate into your daily routine. I personally love HTB Immune Energy Chews when I'm on the go or traveling and find them to be a tasty daily addition to my health regimen. Each chew is loaded with sprouted HTB along with vitamin C, magnesium, and zinc.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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To experience the benefits of HTB Immune Energy Chews for yourself, visit bigboldhealth.com and use code DRMARK25 at checkout to get 25% off your purchase today. I'm so excited to tell you about something new that's going to level up your summer hydration game. It's called Lemonade Salt and it's the latest flavor from my favorite electrolyte brand.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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This is a place for your conversations that matter. And this one matters more than most. It's about vaccines and it's very controversial. It's very confusing for both parents and even doctors and scientists because when we have a topic like this that has been taboo to talk about, it's hard to get answers.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's bright, refreshing, and packed with everything your body needs to stay energized and hydrated, especially during these hot summer days. Hydration isn't just about drinking water. You need the right balance of electrolytes like sodium, magnesium, and potassium to truly support your energy, muscles, and brain function.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And when you're out in the heat or working out, you lose those minerals fast. Lemonade salt tastes amazing without any junk or added sugar. It's clean, functional, and actually makes you want to drink more water, which is a win for all of us. And right now, Element is offering my listeners a free sample pack with any purchase.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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That's eight single serving packets, free, to try all their great flavors. Just go to drinkelement.com slash hymen to claim your free sample pack with any order. That's drinkelement.com slash hymen. We all know how important gut health is. It's key to our immune function, brain health, mental performance, and even our emotional health.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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That's why I want to tell you about a new product from our friends over at Peak. Their fermented pu-erh tea contains naturally occurring prebiotics and probiotics to support healthy digestion and metabolism. Now the problem with good pu-erh is it's hard to source, it's a pain to brew, and you're never quite sure what's inside.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But with all of Peak's products, these problems are a thing of the past. You can have peace of mind knowing they only use wild harvested leaves from two 5-0 year old trees and they screen their tea for heavy metals, pesticides, and toxic mold. There is also zero prep time because it dissolves in water in seconds. I start my mornings with their Poo Air Green Tea.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It covers my bases for immune support and revs up my mental clarity and energy. And I go for their Pure Black Tea in the afternoon to kickstart digestion. It's really become my daily go-to. Right now, Peak is offering 20% off for life, plus a free starter kit with a frother and glass beaker. Just go to peaklife.com slash hymen. That's P-I-Q-U-E life dot com slash hymen.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Try it risk-free with their 90-day money-back guarantee and feel the difference. And historically, it's interesting when you look at the vaccines, and this happened very quietly, where there was a preservative that was used in most vaccines called thimerosal, which is ethylmercury. And it's been used, you know, for, excuse me, like 100 years.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And it, you know, mercury is the most potent neurotoxin, second most potent toxin after plutonium on the planet. And you could argue that this form is better than that form, but at the end of the day, it's mercury. And what happened was no one had ever added up all the amount of mercury in the vaccines that the kids were getting.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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No, it's crazy.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And by the weight of a kid, it's about 162 times the amount of mercury that the EPA says is safe to have in a baby. Right. And then quietly around 2000, they took it out of most vaccines, except the multi-dose flu vaccine and a few other vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And so I'm really excited for this podcast with Dr. Joel Gator Warsh, who's a board-certified pediatrician in Los Angeles, California. He specializes in parenting, vaccines, wellness, and integrated medicine. He's got a great Instagram at Dr. Joel Gator. He gives great advice on there.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So it's still out there, but it's, you know, I actually went to the federal government, met with the head of vaccines for every single department, CDC, NIH, HHS, FDA. And I said, look, you know, here's the data. And we present over 900 studies on the effect of thimerosal in human health. And as a sort of accumulative amount of data, it was pretty compelling.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Not any one study will tell you what is good or bad. Maybe you kind of look at the result of everything. It's like, okay, this is probably not a good idea. And they all kind of all agreed. And one of them said, well, oh, maybe it's an adjuvant. I'm like, well, it's not approved as an adjuvant.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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An adjuvant for everybody listening is basically something that pisses off your immune system so the vaccine will work better. So you give something irritating like aluminum or mercury. Is that a good thing? And it's not approved for that. And then I also said, hey, any of you, would you willingly inject your grandkid or your kid with mercury if there was a better alternative?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And there is, and there was. And they're like, no. So why is it still in the market? And why is the FDA still approve it as a preservative, which is in vaccines? It's kind of crazy to me.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, it's heterogeneous. And I think this is a really important point. Not everybody is the same. And each of us have different genetics, different immune systems. And there's a whole field of vaccinomics, which is at Mayo Clinic, they're leading this field where they're looking at how different people respond to vaccines, which is great. Yeah. But that means it should be personalized.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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He's the author of a new book on vaccines, Between a Shot and a Hard Place, Tackling Vaccine Questions with Balance, Data, and Clarity. Wow, that's refreshing. He has a master's degree in epidemiology and community health. He got his medical degree at Thomas Jefferson and did his pediatric residency at Children's Hospital of Los Angeles.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, we're moving into precision medicine or personalized medicine, and the science is going there. And it's we're going to be able to map your whole genome for a few hundred bucks and be able to understand what's going on with you and how to personalize medicine. And this is happening already. I mean, I do this.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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If someone has a lipid issue and I want to prescribe a statin, which I don't do that often, but if I do, I'll check their genetics. Are they going to get statin myopathy? Are they going to get muscle damage from statin? Or there's genetic tests you can see that people might not tolerate aspirin or other things. So we're already doing this medicine, what's called pharmacogenomics.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And it's a whole field of understanding the differences in each individual and how they respond to different treatments. This should be also the case for vaccines. And we just have this kind of knee-jerk reaction that they're just safe and effective. And if you question it, you're a kook. And I'm not a kook. You're not a kook. We look hard at the science.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And the reality is we need more because we don't really have all the answers. It's still confusing. Even to me, I'm like, I don't know. Right.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And he works in Beverly Hills where he does incredible work to help guide parents on how to navigate a very confusing world. So I'm super excited to have Joel. We dive deep into all kinds of things in terms of what do we know, what do we don't know about vaccines. The common trope, which is that they're safe and effective, is a problem because we're

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And I think that's right. I mean, it's just really about up-leveling the science. And that's really, I think, what is happening now. And I'm glad that that's the case. And yes, it's going to cost money and it's going to take time. But we have to ask the questions. And we can't just fall into this, there's no evidence that, it's been settled that, the science.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I mean, these are the things I hear all the time in the news. I'm like, what? First of all, you're a reporter. You shouldn't be talking about that. Second of all, like, you know, this is just anti-science. So it's truly anti-science to say that science is settled. Thank you.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because it's a disease that's only acquired by sex or intravenous drug use. So no baby is doing those two things. And the theory is, well, they're here in the hospital. We got them. Let's just do it because they're going to leave and we don't know if it's going to be a problem. Right, but now we have... And other countries actually don't mandate that.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Nothing in medicine is totally safe or totally effective, even an aspirin. We also dive into the history of vaccines. We dive into some of the questions around the controversies up now, why we need better science, and just how to think about this and how do you apply this to your life if you're a parent or thinking about having kids or grandkids, what do you do?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Well, I think that's an important thing. And I kind of want to sort of zoom out a little bit and kind of ask you about a theory I have, which is that there's been a real change in our overall immune health as a population. We've seen a dramatic decrease in infectious disease Which I think we can talk about why that is. And I think it has a lot to do with sanitation and hygiene. I agree.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And not necessarily the vaccines. And we can talk about that. Like, for example, vaccines, measles just decreased by over 90% in 1968 when the measles vaccine came out. And it already had decreased by 90% of the population. And yeah, and measles vaccines do work and they help reduce the risk, especially in developing nations where these kids are susceptible. And that was what was going on

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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in in the in the early uh in 1900s and 1800s was the sanitation and the lack of hygiene and flush toilets and i mean it was just like a disaster so yeah people were getting really sick they were malnourished they'd have vitamins and minerals they were and there was so many reasons why they were so susceptible and died from these and when you look at the developing world that's that's those are the kids who die the kids are malnourished and have nutrients in their system

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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be able to fight these things. And the same thing with COVID, you know, COVID only killed the people who were susceptible, which was those chronically ill and obese. And that's why we had, you know, four times the rate of other countries in terms of the number of deaths per population. We have 16% of the global deaths and 4% of the population of the world. So how did that kind of sink?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But the theory I kind of have is that our immune systems have been just screwed up because there's been increase in C-section rates. There's been a lack of breastfeeding. There's been early use of antibiotics. There's other stresses that the baby has, environmental toxins, all of which dysregulate the immune system. And you give a vaccine on the top of that, and there's a problem.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And I don't know if you were trained like this, but I was trained when I was trained, and I did family medicine, so I did a lot of pediatrics, that if a kid came in and they were sick, had a cold or something, you cannot give them a vaccine. Like, just don't do it because it's going to mess them up and it's going to be bad. And so that was what I learned.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But then what's happened is that doctors will say, oh God, I don't know if the kid's going to come back in the office, so I'm just going to give it to him anyway. And that kind of seems odd to me. And I'd love you to sort of comment on my theory and this whole sort of sense of, well, we got him in the office, we got him in the hospital, let's just give him a vaccine, even if it's a bad idea.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So we talk everything about the problems with our pharmaceutical industry, the problems with our federal policies around science, some of the decline in trust in medicine, and why more and more people are questioning vaccines, even though they do have a role, and we need to kind of have a dispassionate look at this. So get ready for a very deep and exciting conversation, and let's dive in.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So there's a lot of- So have you seen in your practice adverse effects? I mean, we see a lot of benefit. I'm acknowledging that. And I think I'm, you know, I've seen that as well. And I definitely recommend vaccinations. The question is, you know, what kinds of things have you seen? Because I personally have seen a lot of things that I have like, hmm, this is interesting.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's supposed to be okay, but I'm seeing these problems.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So you've seen kids who were ill who had been vaccinated.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Not everybody is the same. Each of us have different genetics, different immune systems. At Mayo Clinic, they're looking at how different people respond to vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Joel, welcome to the Dr. Hyman Show. I'm so excited about this conversation because it's a conversation that nobody is allowed to have, which is about vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It is interesting, you know, it's interesting this moment because, you know, RFK Jr. is now Health and Human Services Secretary, and he's been labeled as an anti-vax conspiracy theorist. And I know him personally, and he's been on my podcast a number of times. And, you know, I've had deep conversation with him about this. And he's all about questioning.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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the data, which is something that should be just a natural part of the evolution of our scientific inquiry about anything, vaccines or anything, drugs, surgery, anything. He gets labeled in that way and he's just calling for better science and to actually ask the questions, is there a problem?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You know, he was an environmental lawyer and he was giving talks about mercury in the rivers and the pollution from the coal burning that we had in this country and the cement plants and how it was really causing huge pollution that was contaminating all the fish. If you look at the EPA recommendations, you shouldn't eat fish from any lake or river in America, period, ever.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Like, they're just a poison. Mercury. And when he was giving these talks about this, women would come up to him and say, hey, you know, my kid got these vaccines with mercury in them. Maybe you should look at that because the kid got sick after, or they got autism, and maybe there's something there. And so he went down that rabbit hole, and he's a smart guy, and he saw there was some signal there.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Now, do we know absolutely it's true? No, but there's some noise there. And I can tell you, there's a medicine, there's something called the doctor years of a disease. In other words, how many years you have to be practicing medicine in order to see a certain condition. So like, I've never seen a pheochromocytoma, which is a rare tumor of your adrenal glands. Like, I've just never seen it.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And I'm probably never gonna see it. And you've never seen it.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You could probably ask 30 doctors and they've never seen it. And they collectively practice hundreds of years of medicine. Personally, I have seen many, many cases where parents say, look, my kid got vaccinated and then afterwards they got sick or they got autism. And I could, I would literally say dozens in my small kind of cohort of patients who've had autism It's not uncommon.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And so it causes the question of like, what's happening with these kids? Are they just susceptible to it? And I always hear the same story. That's why I sort of mentioned the susceptibility. C-section, bottle fed, colic, lots of antibiotics, ear infections, you know, strep throat, whatever. Boom, they get the vaccine at 15 months and then

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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wow, they're off to the races where they have regressive autism. Regressive autism is where you're developing fine, you're talking, you're walking, you're doing all the normal things, and then you stop and you go backwards. And that's like, well, they weren't born with this. What happened? And so nobody wants to ask that question.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And when I sort of dug deep into these kids' health, they had terrible gut issues. They had tons of heavy metals in their system. They had lots of nutritional deficiencies. They sort of had a susceptibility when you started looking at it. And when you correct these things, these kids often would improve or get better, which was amazing to me.

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Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So I was able to undo the harmful effects by actually treating it.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Now, I want to be clear, I don't think vaccines cause autism.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But they can be a trigger in a susceptible kid for dysregulation of their immune system. And autism is a neuroinflammatory disease. When you look at kids' brains with autism who've maybe died in a car accident, their brains are just full of inflammation. The glial cells are lit up. In fact, on MRI scans, their brains are literally larger because they're swollen.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's funny, like one of the kids I saw, their mother was a top executive at Pfizer, which does vaccines. She was like, this has happened.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You know, as someone who's practiced medicine for 30 years and seen a lot of these kids, but very various things, you know, kids, even for example, who the vaccine, I don't think it was a problem. There are things that cause issues. We learned from Phil Landrigan and others that lead, which was measured in kids' teeth, was causing severe behavioral issues. Aggression, violence, ADD.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And so they made the conclusion, gee, lead's bad. Let's get lead out of gasoline. Let's get lead out of paint.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Well, I really appreciate that. And I've worked really hard to try to spread the word and help people open their minds and think differently about health. And one of the challenges is that there's such a set of dogmas in medicine, which is very strange. We had all these beliefs. that have been overturned by the progress of science. And science isn't really about asking questions.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, and when you say that, you mean a dispassionate look at the data. Correct. And not just some of the data, but all of the data.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Presented in a way that is digestible and easy to understand for both practitioners and even lay people.

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Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because I think that would not increase what people call vaccine hesitancy, but it would actually decrease it.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So when you started digging into this, Joel, and talking about the research, what were the things that were the most surprising that you learned, both in terms of things that were in support of the vaccination approach to managing disease risk, and also things that sort of challenged that? What were the things that you found in your discovery of these things by just having a pediatric approach

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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kind of open-minded view of like, I'm just going to look at what does the science say? What does the data say?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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They're kind of rigged in some way.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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What really strikes me around the issue around vaccines and your new book, Between a Shot and a Hard Place, tackling difficult vaccine questions with balanced data and clarity, it's a breath of fresh air. It's just, it's extraordinary to me that when you look at the progress of science we've seen historically, we used to think that autism was caused by refrigerator mothers.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because Aaron Ceres is a lawyer who was involved in some of these vaccine cases. And who are these other people you're talking about? And what were they...

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It wouldn't pass the ethical review at this time.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I mean, it's interesting, you know, I've heard RFK Jr. talk about this, and Del Bigtree also, who worked with him on this issue, he said they actually met with Anthony Fauci and Francis Collins, they went to the NIH, they sat with them, and they asked them, can you please show us the data on which this whole program is based, and the randomized controlled trials, and And they said, we have them.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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We used to think that ulcers were caused by stress and not by a bacteria, which we now know, and the guy who'd figured this out won the Nobel Prize and was laughed at for making this hypothesis that a bacteria would cause ulcers.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And then they push, they push, they push. And then ultimately they don't have them. Can you kind of speak to that? Is that legit?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And Paul Offit is a vaccine researcher, like one of the most prominent individuals. Many vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You had to read the other side and there was nothing there.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Recently, we used to think that aspirin was the best thing to give to everybody to prevent heart attacks, and that that has completely flipped, and it's only good for a certain subset of people who are at high risk, not everybody else, because it's going to cause brain hemorrhaging and intestinal bleeding.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Let's have the NIH actually build a research agenda that asks the right questions.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, I think it's important. I mean, as a physician, I've seen vaccine-preventable disease. I work in the developing world. In Haiti, I saw tetanus, which I'd never seen before. And it was horrifying to see someone with a disease that was just so awful that it was hard to treat, that they could die from. It could be prevented by a simple vaccine. Or my stepfather had mumps when he was a kid.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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He was born in the 20s and ended up getting infertility and sterile because of that. So these vaccines do have a role in medicine. The question is, how do we best apply them? So this has been quite enlightening, and we've uncovered a lot of the problems in medicine and science. We clearly need more and better science. The trope is it's all safe and effective.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I think we need to just kind of get past that and say, look, this is like anything else in medicine. There's risks and there's benefits. So when a parent comes into your office, and says, Dr. Gator, which is your kind of nickname, what should I do? Like, I want to protect my kid. What's the best way to vaccinate my kid?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because the CDC, Center for Disease Control and Prevention, which they don't really focus on much, is telling me I should do this whole list of dozens of vaccines. And this is the schedule they've given. I mean, when I was doing my board certification, my re-upping my board certification, I went to a review course and the pediatrician from UCSF was like, here's the vaccine schedule.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And like, boy, this is what we're told to tell you, but it's a lot. You know, even he was like, it's a lot. And then he was a regular pediatrician from UCSF. So when a parent comes in and wants to know how do they proceed, which vaccine should I give, in what order, which ones together, at what time, how do I navigate that? So what do you advise your patients?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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That was a long time ago. In fact, one of the things they did for teething for babies back in the 30s and 40s, they'd give them this powder that actually they would kind of relieve some of the pain and discomfort, and it was full of mercury. And it caused a whole syndrome that actually looks like autism, which is crazy.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And vaccine schedules are different in different countries.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So I wanted to kind of have a far-ranging conversation about the history of vaccines, what we know, what we don't know, and open up the question, because this has been one of those areas that is just off limits. When I was at Cleveland Clinic, when we started the Functional Medicine Center there, it was fun, it was great, and a lot of openness to what we're doing. And there was an article I wrote

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And there's live versus inactive virus, right?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, rotavirus gives you bad diarrhea.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Is there a rationale for giving one at a time as opposed to just loading them all up as it visits?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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That would be good to know. And the other question is, you know, vaccines are a really big immune irritant And babies don't have a fully developed immune system until they're over a year old. Just like they don't have a developed neurological system.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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When you look at a baby, their motions are like jerky, they look like they have cerebral palsy or some spastic movements, but that's because their neurologic system's not developed, and their immune system's not developed, and their gut and their oral tolerance is not developed.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So is there a rationale for waiting a little longer when a kid's not so immune, underdeveloped in terms of their immune response? Or do we still want to give it to little kids and babies before a year old?

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Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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like maybe a decade before about a patient with autism that I just said in the history, this patient had an MMR vaccine. And the mother said that after that, the kid had issues. And so I was just sort of recounting the history. And I even put in the kind of disclaimer at the beginning, I'm not saying the vaccines cause autism. I'm just noting the historical context of this patient.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You know, I'm always on the lookout for the latest science-backed ways to improve our health and longevity. And this one's a game changer. It turns out there's an essential fat that most of us are missing and it's critical for keeping ourselves strong and aging well. It's called C15. And if you're not eating much dairy, chances are you're not getting enough.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I agree, me too. And I think what I would love to see is a catalog of the key questions that need to be answered. Here's what we know. Here's what we don't know. So let's fund research that helps us understand what we don't know and have better answers and be able to actually show population, show doctors and healthcare systems what actually we should be doing.

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Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Because right now, there's so many questions because There's a lot of unanswered questions.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And I was called out by the pediatric department and said, you're an anti-vaxxer, prove that you're not. You know, we think you're a heretic or, you know, you're in trouble. Basically, I was like in trouble. So I had to write a letter to the entire pediatric department saying, no, no, I'm not anti-vax, but I think they're important and essential and great advances in medicine.

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Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It is, I agree. And I think these questions need to be answered. And I got to thank you for having the courage to step out in this field. Because I know for me personally, it's been an area that I often avoid because all of a sudden you get labeled as a quack and all the rest of the work you want to try to do in the world is compromised.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But all we're asking for is better science so we can have safer vaccines. Bobby always says this, he says, I was calling out the fact that fish were poisoned with mercury in our rivers. I'm not anti-fish, I just want safer fish. You know, if you want safe planes to fly on, doesn't mean you're anti-flying, right? And I think it's the same thing with vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So, Between a Shot and a Hard Place is a great book tackling difficult vaccine questions with balanced data and clarity. Everybody should definitely get a copy if you're interested in this topic. If you have a kid or are thinking of having a kid or a grandkid, I think this is such an important conversation. And I encourage,

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Doctors out there listening, I encourage scientists out there listening to ask these questions, to not kind of lean into the propaganda that the science is settled, they're safe and effective. That's just a nonsense statement when you think about everything else in medicine that doesn't apply to. So Joel, thank you for writing this book. Thank you for the courage. And hope you all love this.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Make sure you check out Joel's work. You can find him online. Tell us how to find you, where we can get more information about you and your social media.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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You've also written another book, Parenting at Your Child's Pace, The Integrative Pediatrician's Guide to the First Three Years. It came out last year, so you're prolific. I don't know if you're going to follow my pace. I hope you're not. It's almost killed me, but...

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Well, thanks, Joel. And thanks for having the courage of doing this. And we're all going to keep looking at what you're doing and taking guidance from your thinking. And hopefully the people listening will, in the right places, will advance the science so we can all have better answers to these difficult questions. Thank you.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And, you know, I think it's worth more conversation and discussion.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Yeah, there's a thing we're supposed to do called informed consent, which is you lay out the risks and the benefits of any treatment, whether it's surgery. I mean, I even had surgery. Okay, you could die from bleeding, from infection, from this, from that. I'm like, okay. I mean, I had an ablation for atrial fib years ago.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And the doctor with this long list of, well, you're going to perforate your aorta. You can do this. You can do that. I'm going to die. I mean, oh, God, you know, this is terrible. And, okay, I chose to do it because I didn't want to have this problem anymore. And I had informed consent.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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C-15 helps protect and repair your cells, support metabolism, and fight inflammation, all things we need to stay healthy as we age. But with so many of us cutting back on dairy, we're missing out on this key nutrient. That's where fatty 15 comes in. It's the first and only C-15 supplement, giving your body exactly what it needs to thrive without the dairy.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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But with vaccines, we're not allowed to talk about it as any other medical treatment, which just has benefits and it has risks. And it's just, it's extraordinary to me that we hear this trope that they're safe and they're effective. They're safe and they're effective. Well, they're sort of safe and they're sort of effective for a lot of them, right?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I've been diving into the research and it's pretty incredible. C-15 has been shown to support heart health, brain function, and even longevity, working at the cellular level to keep you strong from the inside out. So if you're looking for an easy science-backed way to future-proof your health, check out fatty15.com slash hymen and use code hymen for 15% off your 90-day subscription starter kit.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I think what you're saying is so important. The public trust in medicine has gone down. The questioning of vaccines has gone way up. And one of the things I find very disturbing is that when you hear people in government saying, it's a waste of money to do any further studies on vaccines because we know they're perfect. And I'm like, what? Is this medicine? Is this science?

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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There's nothing else that I can think of in medicine that's like that. It's propaganda. Science fundamentally is based on hypothesis generation, which is questioning an assumption and then trying to prove your hypothesis. Correct. And it's always about the question. It's never about the answer. And yet to say we don't need any more research and a waste of federal dollars to actually look at this.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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I want to sort of go back a little bit, Joel, because I think people need to understand how we got here. You know, when I was in medical school, we had just DTaP, which was diphtheria, tetanus, and pertussis. And we had MR, which is measles, mumps, and rubella. And we had polio vaccines. That was it. Correct. That's what I got. That's what my kids got. That's what I got when I was little.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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And when I was in medical school, I got hepatitis vaccines because you were at risk of getting hepatitis B or A or whatever from traveling or from the medical work we do. And I think that's fine for certain high-risk populations. But now, you know, instead of getting like, you know, eight jabs or whatever, we get like 72 jabs that are from a whole host of different vaccines.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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There was a problem with the swine flu vaccine where it was a problem and it caused a lot of side effects and complications and deaths and Guillain-Barré syndrome, which is paralysis. It was not a good situation. And that was in the 80s. And then the vaccine maker says, we're not going to kind of invest any more money in vaccines unless you, the government, protect us.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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So rather than us being liable for any complications or problems or side effects, the government is going to take that on. And it's called indemnification. We indemnify the pharmaceutical manufacturers who make vaccines so that they can't be sued. And since that time, there's a vaccine adverse event reporting system called VAERS, which has received over 2.6 million adverse effects.

The Dr. Hyman Show

Why Vaccine Safety Is So Hard to Talk About — with Dr. Joel Warsh

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Now, not all of them are causal. So it doesn't mean if you've got a vaccine and you got a fever, it didn't mean the fever was caused by the vaccine, but they report this. And there's, more importantly, there's been $5 billion of federal money that's been spent to pay people who've been injured by vaccines.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

Coming up on this episode of The Doctor's Pharmacy. Have you heard the buzz about GLP-1? Well, this naturally occurring hormone is sometimes called an unhunger hormone because it actually helps curb your appetite and cravings and it helps you feel full faster. Unfortunately, GLP-1 can decline with age and with certain lifestyle choices. The good news? Pendulum GLP-1 probiotic can help.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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hey everyone it's dr mark hyman ever wanted to ask me your health and wellness questions directly well here's your chance i have an exciting exclusive event coming up that you could be part of as a thank you for being a loyal listener on the doctor's pharmacy on wednesday december 4th i'm hosting a live digital experience called the diet wars and i want you to join me i'll be chatting with dr gabrielle lyon a board-certified family doc

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Hey everyone, it's Dr. Mark. Now, sometimes when I'm traveling, I need snacks. I don't always snack, but I like to have healthy snacks available. But if I'm traveling, I'm often tempted to reach out for what's ready and available rather than what's good for me. But thankfully, Thrive Market has made it easy for me to order my favorite snacks online to travel with in my emergency snack pack.

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Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And I literally have days worth of rations in my backpack at all times so I don't get into a food emergency. The convenience of getting my food quickly shipped to my doorstep is a huge time saver and helps keep me eating the right kinds of food that help me meet my health goals.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Now, some of my favorite snacks from Thrive Market include Chomps Free Range Turkey Sticks, Hugh Mint Chocolate Snacking Gems, and Gimme Organic Olive Oil and Seaweed Snacks. They're so good. And their private label, Green Olives. They're yummy. And they even have a price match guarantee so you know you're getting the best prices on your favorite brands.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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You can join Thrive Market with my exclusive offer and get 30% off your first order plus a free $60 gift. Head over to thrivemarket.com forward slash hyman today. Plus orders over $49 are shipped free and delivered with carbon neutral shipping from their zero waste warehouses. That's thrivemarket.com forward slash hyman.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So basically there's different kinds of stem cells and most of the kind in the first generation seems like they were getting an anti-inflammatory effect but they might not be doing the full effect we had thought they might and why there was variable results and they get trapped in the lungs.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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The mu cells seem to be stress resistant so they hang out more, they have time to do their job more and they have the ability to actually work in a different way because they're not sort of chewed up so fast. And these don't get also trapped in the lungs? They are resistant to that?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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and New York Times bestselling author as we tackle one of the biggest wellness questions out there. Which diet really gives you the best shot at optimal health? Should you be a vegan? Should you be a carnivore? Or somewhere in between? From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And there's two kind of uses, as you mentioned. One is injecting it into a joint or a back or some damaged traumatic tissue or injecting them intravenously for systemic effects around really things like ALS or stroke. Those are really, like you said, almost impossible to treat problems. And what kinds of results are they seeing when they do these systemic treatments?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And what are the kinds of conditions where it might be applicable for?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And so imagine you're- So are you saying if someone's in a wheelchair and can't move the side of their arm or leg- Exactly, exactly.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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That's amazing. Yeah. That's wild. So what other kinds of conditions might this be able for? Autoimmune diseases, longevity?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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help you make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event. Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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You're like little Pac-Man that go and chew up all the stuff that shouldn't be there, right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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that's it's incredible yeah so for autoimmune disease and for chronic inflammatory age-related diseases for just rejuvenation longevity itself these can seem to be helpful well you know one of the things i'd love you to explain is how does themselves work because you kind of alluded to the fact that they don't actually work as we thought they did which is you inject them and then they go if you have a liver problem they become a liver cell or if you have a

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m. Pacific and head over to moment.co forward slash Mark Hyman to get your tickets. I can't wait to see you there.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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kidney problem, become a kidney cell. They just have certain compounds inside of them that go out in kind of our normal repair, renewal things. So mesenchymal stem cells primarily work through... Let me just, before you kind of go into that, mesenchymal, for everybody listening, that's a big word. It means just your body's tissue.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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The other kind of stem cells come from umbilical cords or from embryos. We're not doing embryos at all. We're talking mostly about umbilical cord tissue.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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blood that actually has basically baby stem cells as opposed to mine which are like almost 65 right so they're and they're not as antigenic in other words they don't tend to cause this foreign reaction like if you were to take i was taking your stem cells i'd have a rejection of those stem cells as part of my biology because we don't like foreign stuff but with these kind of umbilical cord cells.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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It's not like that. So you can use these umbilical cord muse stem cells to actually kind of bypass that thing, but actually have the benefit of these younger stem cells, right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Okay, so hold there for a sec. There's stuff that the stem cells secrete, right? That's why it's called the secretome or secretome, which is, I hear you pronounce it right. So there's stuff that it squirts out basically in its environment that goes out and does all these good things.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And what you're saying is that inside of the stem cells, there are these little vesicles, these little packets of healing factors called exosomes. And they're maybe where most of the benefit comes from, from the stem cells. So you can actually take the exosomes out of the stem cells. You grow the stem cells in a lab. You remove the exosomes. You can concentrate them.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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They don't have any DNA material. They're much safer. They're less expensive. and then you can use them also. So now explain to us what are exosomes? Because that's another part of this whole field of regenerative medicine. We kind of sort of basically skirted the surface of stem cells. So I hope you kind of got a good sense of that. But I want to get into a few other things.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So exosomes are the next topic. And let's kind of explore what are exosomes, how do we use them, and why do they work?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to The Doctor's Pharmacy. Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Yeah. Yeah. There's different kinds of exosomes.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Yeah. You know, interesting. I, I actually, um, you know, there's, we're gonna talk about some of them in the muse exosomes, but I, I had COVID and like many of us out there in the world. And after one course of COVID, I got seriously depressed. And I don't have that as a thing that I deal with.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And I felt like it was a physiological depression of inflammation in the brain, because we know that depression is inflammation in the brain. And I felt my cognition was off. I had severe brain fog. I kind of couldn't understand why people would kill themselves. It was a really strange experience. And I had, you know, my higher self was there knowing, hey, this is just your COVID talking.

The Dr. Hyman Show

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And I was able to get some exosomes and inject them intravenously and almost like instantaneously it went away. It was quite striking. I was like, wow, this is quite an interesting tool. And I also had back surgery four years ago that went badly and I had bleeding into my spine. and had severe disc pain afterwards for months.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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In today's episode, I have some interesting discussions with other experts in the field. So let's just trump right in. Adil, welcome to the Dr. Smarty Podcast. It's great to have you here.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And I saw a regenerative medicine doctor before I knew it, and I had Matt Cook, and I had exosomes injected right up into the spinal canal through the bottom of my spine. It's called a caudal epidural, essentially, of exosomes.

The Dr. Hyman Show

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and it just within you know really almost minutes I was feeling dramatically better and so I began to kind of understand by using this on my own body with my own degenerative arthritis with all the messed up things that are going on my back with the discs with the the inflammation that these products actually really help relieve this chronic pain that I've had for so long and

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And it was really striking to me because I, you know, I didn't know that this was possible just with these simple therapies. And yes, it's anecdotal. And the problem with stem cells is that they've been a neglected area of research in America. There are people doing it in academic centers, but it's kind of on the margins. Traditional medicine hasn't recognized it.

The Dr. Hyman Show

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You have to go to other countries like Mexico or Costa Rica or Panama or Dubai or Japan or

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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or lithuania is other place we work now lithuania albania whatever yeah seriously so and it's and and so we're often sort of trying to find solutions for people people and i have to send them other places if they want to try these things and it is it's still sort of i would say in the experimental phase um there's there's concerns about certain risks of it there's more data needed but i would say

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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you know, when you're in pain, you don't really care about what the randomized controlled trial says. You just want to be out of pain. And if something can help, you're going to try it. And a lot of athletes use it. A lot of people in professional sports use it. I know you work with a lot of professional athletes.

The Dr. Hyman Show

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And these regenerative compounds, whether it's stem cells or exosomes or peptides or other even compounds like placental matrix, which is kind of mashed up placenta, which I found incredibly helpful for pain relief, all are available.

The Dr. Hyman Show

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Last time I saw you was in Cabo when you were about to inject me with a bunch of interesting compounds that are biological compounds they use in regenerative medicine for my disc issues, which helped tremendously. And I think, you know, you've been in the leading edge of this whole field of regenerative medicine. And I think most people don't really understand what is regenerative medicine.

The Dr. Hyman Show

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And there's other kinds of things that are also being used systemically that are part of regenerative medicine, including cord blood plasma, which is the fluid the cells run in. There's gene therapies that are available to help

The Dr. Hyman Show

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improved muscle, for example, like full stat, and there'll be clotho gene therapy, which is another sort of longevity gene that's there that some people have, some people don't, but you can actually provide it into people through different vectors that actually then can activate it and turn on these longevity factors.

The Dr. Hyman Show

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So it's a really extraordinary field of medicine that is, I think, going to be the future. And I think it's not really available that widely because it's hard to get to, it's expensive. Um, where do you, where, what other tools besides sort of the exosomes, which you can use by the way, systemically, or you can use them, you know, directly into an injured area.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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What, one of the other kinds of things you're seeing are being effective and, and talk a little bit about the Muse exosomes, because I think these are special sort of like special forces. I think of these like these special forces and the, you know, the Navy SEALs and the Army Rangers, the great braids of stem cells, right?

The Dr. Hyman Show

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But other countries are moving forward, right?

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And the data is, how strong is the data around these things? Are there trials going on?

The Dr. Hyman Show

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Ozempic?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So methotrexate- Methotrexate, which is a chemo drug, but it's used for autoimmune disease. So you're saying it's the autoimmune, rise of autoimmune disease?

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by talking about your own story of how you kind of went through your medical training, you know, where your frustrations were and how you ended up in this place where you're practicing a medicine that most people probably have never heard of and don't know what it is.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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you know it's like for statin medications the number needed to treat is not it's not one to one meaning not every person who gets it their life is going to be safe from a heart attack it's something like one in 200 yeah you have to treat for for people for preventing a heart attack you have to treat um 89 people to just prevent one heart attack and death but you know it's quite it's quite amazing it's not really good data on how effective these are it's like so talk more about why why you brought that up

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So what is the difference between stem cell use and exosome use? Some people say, oh, you can just use exosomes. You don't need the stem cells because it's actually the exosomes that are doing all the work. So why bother with the stem cells? It's more of a hassle, more expensive.

The Dr. Hyman Show

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And we're going to describe today in detail, but is, I think in many ways, the future of repair, healing, renewal, longevity, managing orthopedic issues, which I've certainly used for my own body and So tell us about your journey, how you got here, and then what the heck is regenerative medicine?

The Dr. Hyman Show

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So you kind of have to use both of them in practice, and there's different uses for different people, depending on what the issues are they're struggling with.

The Dr. Hyman Show

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And there's other kinds of tools out there with regenerative medicine that I think are really emerging and interesting. And in terms of the orthopedic part, you can inject peptides, you can inject stem cells, you can inject exosomes, you can inject placental tissue, we call it placenta matrix.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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What are all the kind of things that you tend to use and inject to help with these kind of orthopedic chronic injuries and what kind of results are you seeing?

The Dr. Hyman Show

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I mean, you can do it intravenously. Anybody can do that. But when you're trying to direct it to specific tissues or injuries or spots, you have to hit that spot.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Hmm. The dosing of the stem cells or the exosomes. Yes.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Hmm. Now, um, can you talk a little bit about, um, gene therapy? Cause this is an emerging area of, of treatment. Most people have probably never heard of it, but I mentioned them a little bit before, like full extent gene therapy or cloth or gene therapy. What are these therapies? How do they work? What is the science behind them? And what are the risks?

The Dr. Hyman Show

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And what are we seeing in terms of the benefits?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Are you a GMO human?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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What is catabolism?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Let me just break this down because that was a lot. So first of all, just to make sure I understand, you can insert into your cells through something called the plasmid, which essentially is a communication vesicle that can then take a gene that produces a certain protein. And it's something that you normally would make, but you don't make as much of as you get older.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And so you don't have the benefit of this protein. molecule at the same level you had when you were younger to build muscle. So you can insert this gene that produces this thing called folostatin, which then inhibits the thing called myostatin, which then myostatin is the thing that prevents you from building muscle.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3290.974

So that's why as you see people get older, they lose muscle, they look more frail, they don't have as much you know, bulk and that's because they're having lower levels of this full of stat. So by actually putting it in yourselves and having like a little factory to make extra full of stat and you actually can stop this process where you, which prevents you from building muscle as you get older.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Is that, is that right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3320.831

So, so, so is there a risk of inserting this gene from who knows where into your body that, you know, because it sounds scary, right? If you, oh my God, I'm going to get some. Yeah.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3402.916

It's incredible. So there's really two main gene therapies that I've heard about. One is folostatin, which is around and available now. When you go offshore, you can get it. Not cheap. And then there's this new emerging technology around the clotho gene.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3419.007

Now, can you tell us about the clotho gene, clotho gene therapy, where we are in the research, and what it does, and actually how we're maybe going to be able to use this clinically soon?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3540.518

Oh, wow. Okay. Well, I hope you're okay. It caused some level of something to go down. What was that?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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parathyroid hormone, right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3552.562

So, so this, what does this do? Because it's, you know, the, the folostatin seems really clear. It just prevents the breakdown of muscle. What does clotho do biologically?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3604.31

And so this really fascinating kind of field of... different things that we're discovering that the body has built into it innately, whether it's certain proteins it produces or stem cells or whether it's peptides. And there's seeming to be kind of this explosion of research in this area. I mean, Ozempic is a peptide. It's probably one of the biggest...

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3627.521

It's the most profitable drug in history, I think. But it's just something that the body naturally makes. The GLP-1 agonist is something the body naturally uses to regulate its function. And so a lot of these compounds we're talking about are being explored, which are actually helping activate the body's healing repair system by using these different compounds that come from different sources.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3648.054

And we're still sort of sorting through what works, what doesn't work, what the research is. When do you feel like this is ready for prime time? I mean, this is going to be covered by insurance, that healthcare, because right now it's not accessible to most people. The prices are so high. I mean, I remember I bought my first computer in 1988.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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It was a Mac SE30 and it was $3,500 for four megabytes of hard drive and one megabyte of RAM on a floppy disk.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3674.168

you know and it was like this tiny little black and white screen and now you know you i get my iphone which is you know we could probably have more computing power than what took men to the moon for the first time right so how how are we looking at this field in terms of you know the the research um advances when it's going to be clinically kind of more widespread and when the costs are going to come down

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3736.385

But then there's almost like the, you know, to get rare diamonds, it's hard, but now they make these artificial diamonds. Right. Exactly.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So this whole field of regenerative medicine, it's definitely super exciting to me because it's always what I thought of in functional medicine, which is how do we use the body's own healing power to get better? How do we just get rid of the things that are causing harm and adding in the things that are supporting the body's own repair and healing? And so now we have all these exploration of

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

3911.361

these biological products that have been discovered really over the last decades that now are being used clinically. And there are these sort of longevity enthusiasts or, you know, athletes or kind of early adopters who are starting to use it, including myself, and seeing, you know, quite significant benefit. You see this becoming part of like mainstream healthcare at some point?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

4002.028

Yeah. I mean, so are there, there are probably a lot of companies involved in producing from products and compounds and there's a lot of money going into this, but is there a lot of funding of research on regenerative medicine and who, is this something coming from governments? Is it coming from?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

4094.71

Yeah, it's pretty, it's a pretty exciting moment. I mean, we're, we're seeing the, you know, the advances in healthcare medicine happening so fast, but just the sad thing is that often takes decades between the discovery of something that works and actually having it end up in the doctor's office or your clinic.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And, and, and you, you created an incredible, um, I think that's going to change thanks to social media.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

4154.858

That's amazing. So, so, uh, tell us more about how people can find you about your clinics, where they are, because maybe people listening want to go try it out. So how do they, how do they get to learn more about what you're doing?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

4222.028

That's amazing. So we'll put the link in the show notes to your website, which is eternal.health, and to your social media so people can find more about you. We'll link to some of the research that we've talked about. And it's an incredible field. I just can't wait to see where it's going. And for me, as a guy who's coming up on 65, I'm like, Thank God.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

424.52

yeah it's really interesting because you know as i you know i think about functional medicine it's really about how do you restore optimal function using compounds that support and enhance the body's function as opposed to interrupt block or interfere somehow and most traditional drugs are anti-drugs right they're antibiotics they're inhibitors like these inhibitors they're

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

4241.891

So I can keep getting all the old injuries kind of fixed up and keep moving up so I can keep skiing and playing tennis and climbing mountains and having fun. So I really appreciate the work you've done, your enthusiasm, your dedication to thinking about this, to learning about what's on the leading edge, trying to sort of navigate a very difficult and complex world.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And I know we'll be hearing more about this from you in the future. So thank you so much, Adil, for being on the Dr. Swarovski podcast.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

43.471

This multi-strain probiotic is formulated with beneficial bacterial strains that actually boost your body's GLP-1 production based on preclinical studies. And the results are incredible. In a six-week consumer survey with 270 people, 91% reported reduced overall food cravings and 88% reported reduced sugar cravings. Ready to take control of your cravings?

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Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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you know blockers like beta blockers so they're anti inhibitors or blockers right and and and that's fine for some pathways in some medical therapies but there's an incredible healing system built into our biology that most people are not even aware of and when you cut your skin how does it know what to do to repair your skin when you break a bone how does your body know what to do well you have a

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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You have a built-in healing, regenerative, repair, renewal system. We just don't know how to activate it. And that's a lot of what functional medicine is.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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But regenerative medicine, you know, my understanding of it is that it actually uses the body's own repair and healing systems to actually help facilitate repair by extracting them from biological sources and then repurposing them and putting them back into the body so they can go and do the repair and healing work without a lot of the side effects and consequences. Is that right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

557.324

Yeah, that's exactly right. And it's really quite amazing. And it's unfortunately not accessible through traditional medicine. I've had back issues for the last 30 years because I ruptured a disc and really damaged a nerve when I was 32. And that left me with sort of chronic limp and then chronic back pain as a result of changed biomechanics.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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And I sort of managed it with yoga and stretching and massage and sort of managed my way through. But As I've gotten older, it's gotten more degenerative and there's been more issues. And I was in a place where it just was really a mess. And I looked toward regenerative medicine as a way to solve it. And I'd had steroid injections.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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I'd had radiofrequency ablation, which I didn't know at the time would cause secondary consequences of damage to my back through damaging the muscles in my back. And so basically, I really struggled. And the only thing that's helped me take away my back pain are these compounds that are from this toolkit of regenerative medicine.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So maybe we can sort of talk about, you know, there's two parts in my mind to regenerative medicine. One is orthopedics, basically healing, repairing, you know, trauma, injury, stuff that hurts, right? And pain management. And the other is

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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sort of renewal rejuvenation around various chronic illnesses or longevity that's more systemic so there's like you know injecting a knee with something or they're just putting something in your veins and then i'm going to talk about both those things but in in the orth in the in the before we start sort of getting into the details of it i would love to sort of run through at a high level what are the

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Pendulum is offering my listeners 20% off their first GLP-1 probiotic membership order. Just head over to PendulumLife.com slash pharmacy with an F to get your discounted checkout. That's PendulumLife, P-E-N-D-U-L-U-M-L-I-F-E dot com forward slash pharmacy, F-A-R-M-A-C-Y.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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sort of tools in the toolkit of regenerative medicine, what are the kinds of things that are included in that bucket? You mentioned peptides, which are things that all of us have tens of thousands of these running around our biology that are the communication superhighway regulating all of our biological processes. You might have heard of Ozempic, that's a peptide, insulin's a peptide.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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They're very powerful, but there are things that the body makes that we can then synthesize or extract, and then we inject back into the body to help accelerate the healing. But that's just one component. So maybe you can take us through, what are the kinds of tools in our toolkit that are considered regenerative medicine?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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Is it yours or is it somebody else's, right?

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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That's pharmacy with an F. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well... you.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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So keep going around that. I'm just sort of contextualizing because there's a lot of other compounds that are used besides stem cells.

The Dr. Hyman Show

Stem Cells & Peptides: The Secret to Reversing Chronic Pain and Aging | Dr. Adeel Khan

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If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Quarter million to 39 million. That's incredible.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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We've moved the needle very quickly. And we're getting up to that 100 million acre mark, right? That's why we launched 100millionacres.org. The idea is getting companies, not to upset their bottom lines or their shareholders, but the idea is to really make a commitment to shift a small portion of their supply chain to regenerative. And ultimately what ends up happening is

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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we get to that 100 million mark, right? There's about a billion acres farmed in the US. So if we're looking at 100 million, that's 10%. We know that's the threshold. It'll never go back from there. Because again, at the end of the day, pardon my French, I'm not trying to sound rude, but money talks, bullshit walks.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1044.669

You show farmers and communities that they can make more money while healing themselves and the planet, The other side of that is- Produce better quality food. Produce better quality food. So think about this. And you would know this better than I would. And more food. And more food, right? You would know this better than I would.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And don't quote me on the statistic, but I want to say it was maybe 2020. maybe it was 2019, we spent $447 billion on diabetes.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, over a billion dollars a day.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Exactly, but that's not something that you're really born with, to my understanding.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1083.561

No, it was very rare. It's the food system. Yeah, if you look back in records in the 1800s and Harvard Medical School and the hospitals there, There was just like almost no cases. And then it just started skyrocketing after we started industrializing food.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1097.011

So I think we can run a parallel to the hockey stick of the use of creation of sweeteners in our food system and what have you. This is what I always talk about in Washington too. As our public health gets better, our public health care costs are going to come down precipitously. That's right.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1117.284

Can you imagine what we could do in this country, injecting 50, 80, 100 billion dollars back into it without using agrochemical companies? And then the savings of sometimes almost a half a trillion dollars in disease care, The numbers don't lie. And it would just be this flourishing economic giant. And we're headed there.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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To incorporate DS01 into your daily routine, Seed is offering my community 25% off your first month with code 25HYMAN. Head to seed.com slash hyman. That's seed.com slash H-Y-M-A-N for 25% off your first month. What if I told you there's an essential nutrient that could help you age stronger, support your metabolism, and protect your long-term health, but most of us aren't getting enough of it?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's a cascade effect. You've got to start on the farm. And if you don't start on the farm, by the time it gets to your fork, you're not going to have what you need to keep you healthy. So you've got to fix the whole system from field to fork.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1155.154

Exactly. And that's one of the things, when we were building out the absorption company, when you're looking at this data, and the data don't lie, you're realizing how little, so not only is our food system broken with all the processed foods and it's pretty much at every touch point, you know what I mean?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1175.572

From our municipal water being used to our detergents and all the stuff, our gut microbiome is destroyed and it's destroyed for our kids. And I'm not trying to laugh. It's actually not funny, but it blows my mind. We wonder why there's chronic disease. We wonder why people have skin issues, mental health issues. We wonder why there's all of these neurological issues with our young ones.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1198.707

It's just the system is set up for us to fail. And this isn't like some conspiracy theory. You're just looking at data.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1206.487

When we were building the absorption company, we're looking at the data and you're looking at, from a supplement perspective, only 84%, I mean, sorry, 84% of the things that you ingest are not being absorbed.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1220.49

So if you're looking at it from a purely a numbers perspective, you're saying 16% of what we take, we actually get. Now, what that tells me, is that there are billions of dollars being spent a year. Hard earned dollars, tens of billions are being spent by hardworking people like us or my parents. Listen, man, I grew up on the poverty line in Louisiana. We were so poor.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1250.031

I mean, we had everything though. We had the bounty of the marsh and the rivers and then we had nature. That's what fed us. But billions of dollars are being spent on things that don't work. And that just did not sit right with Nikki and I. It just didn't. And our team, and that's why, you know, look, I'm not a scientist. I'll leave that to the scientists. The science to the scientists.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1271.36

We just knew something was wrong with the system. So you can draw direct parallels between the food system and the supplement industry and the medical industry. And so what we're talking about, and by the way, two of the other amazing support systems we had in Indiana, Baird and Braun as well, have been so awesome with us, with Kiss the Ground and with Common Ground in particular.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Those amazing introductions, you know, Rick Clark, our brother, Rick Clark. He's a farmer, yeah.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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He's a massive corn, industrial corn farm too.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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He went, so we sent Rick Clark to testify in Congress in a congressional testimony. And he just basically said, listen, guys, I am a lifelong Republican and I am a farmer and I've got about seven thousand acres and I save about two million dollars a year.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1323.673

That's right.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And everyone called B.S. and they said, well, what? That doesn't make any sense. How? And he goes, well, I don't use pesticides, fungicides, herbicides or fertilizer. Bam.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And this... And produce the same amount or more crop, better quality.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Heirloom, thousand-year-old genetics, the whole thing. And the congressional chamber was silent.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Were you there?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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No, we filmed the whole thing. And it was really powerful. And again, that's the beauty of it. And that's the thing that Rick and we were talking about with every member of Congress, we can stitch this country back together through its food.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1366.432

And that's why... Well, it's not a Republican or a Democrat issue. It's not. This is really something that affects everybody across every spectrum of society. Absolutely. We're all sick. Disease doesn't say, oh, you're red or blue or purple. It's basically killing all of us. I mean, 80% of our health care costs or more for chronic disease is mostly preventable. And it's mostly caused by food.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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That's exactly what Dr. Stephanie Van Watson discovered when researching the science behind C15, a newly identified essential fat that's been shown to combat fatty liver disease, type 2 diabetes, heart disease, and even slow aging at the cellular level.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And it's from how we grow the food to how we process the food to how we... and consume the food and it's really a systemic problem that has to be fixed. And I think the regenerative agriculture piece is such a key piece of this and people don't often think about food and farming. They think about the food but they don't think about the farming part.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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We gotta fix the farming in order to fix the food. When it comes to optimizing your health, performance, and longevity, supporting your body's ability to repair and rebuild is everything. That's why I'm such a big fan of Perfect Amino, a clean, highly absorbable source of essential amino acids.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Amino acids are the building blocks of protein crucial for muscle recovery, energy production, and collagen synthesis for healthy skin. What sets Perfect Amino apart is its unique blend, a precise ratio of essential amino acids that your body can absorb and use efficiently without unnecessary calories.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

1443.952

Since adding Perfect Amino to my routine, either before or after workouts, I've noticed dramatic improvements. My recovery time is shorter, I'm building lean muscle quicker, and my endurance has surged. My skin feels healthier too, thanks to the collagen support. And best of all, I've experienced a real boost in energy and mood, which makes such a difference in my daily life.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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When we start injecting $50 to $80 billion back in the middle America, well, that's going to be the re-industrialization of middle America. It's going to change our economy. It's going to be amazing. Farmers are going to be able to go down to that local Chevy dealership and get a new car.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You know, think about this. We are the same biological process as the planet. You think about it, like the trees are our lungs, you know, the vital river systems and oceans and lakes and streams are the vital, the cardiovascular system transporting all those nutrients around the organism.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And so when you start cutting all the trees and you start damaging all the water systems, the organism can't survive, right? Well, I think another thing, a parallel that people don't draw, and this is something, again, building out these formulas.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Just to back up a little bit. So Ian, you've been focused on a lot of things, regenerative agriculture and the films, and your whiskey company. And you created a company that helps people get nutrients that they're not getting from the crappy food we get, which is called the Absorption Company. And it's powdered...

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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delicious actually, which I'm drinking right now, supplements that are highly bioavailable because they're formulated in a different way. And that's what you're talking about, just so people know.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Exactly, yes. We have a patented piece of technology that allows us to take lipids and turn them into a water-soluble nanometric particle with up to 500% more bioavailability.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Now... And in English, that means it's absorbed better.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Than pretty much anything. That's why it's called... I mean, other than an IV, right? Like, we can't argue that. Anyone can try and pick that apart and go, well, you can get it through an IV. We're talking about in your car driving to work.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, yeah. And so... You're not going to hook yourself up to an IV in your car or an Uber, right?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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If you're serious about longevity and optimal health, this is a must read. The Longevity Nutrient launches on March 25th, 2025, but you can pre-order your copy today and be among the first to take advantage of this life-changing information. Order the Longevity Nutrient today, now available wherever books are sold.

The Dr. Hyman Show

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You know, but it has really been an amazing journey. And it's the tech that allows us to take... You know, the patent is in lipids, not liposomes. But when you start talking about lipid encapsulation and the ability for it to just, in layman's terms, absorb. So at the end of the day, you feel it and you feel it fast.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And we live in a world now where it's 5G and this and the train, everything runs on time. And if the plane is delayed six minutes, you're all upset. We live in a world where that's existing. We're not going to change that. But what we want to do You feel this and you feel it fast. And that's all that we want for people to listen.

The Dr. Hyman Show

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Whether you're a high school student studying for exams or you're a C-suite executive of a Fortune 500 company, or you're an electrician like my dad, up on a high rise in the middle of the winter, you need two things to get through your day. You need to feel good and you need energy. You cannot run a family or a business in deficit. And that's why the absorption company kind of came in.

The Dr. Hyman Show

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We launched in a really huge way. We actually pulled the range back. Whoa, whoa, whoa, whoa, whoa. We don't want to grow that fast. And now going into the innovation side of it, you know, is where it's really getting crazy. because of the nanometric technology. Dr. Mark, I cannot wait to send you some of these samples.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I mean, I'm going, we're diving so deep into amino acids, into proteins, into getting things into people's body that they can absorb really fast and feel immediately.

The Dr. Hyman Show

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Well, it really connects to the whole agriculture piece, because the way we've farmed has really caused the soil to be damaged in such a way that it kills the microbiome and the life of the soil. And you need the microbiome of the soil for the plants to absorb the nutrients. It's a symbiotic relationship.

The Dr. Hyman Show

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And so we're seeing, even when you eat vegetables, not even processed food, they're much lower in the nutrients than they were even 50 years ago. And we're seeing this scientifically. And what's striking is the amount of nutritional deficiencies we have in America is just stunning.

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I- As far as global super, I mean, as far as developed nations, right?

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Yeah, I mean, obviously it's very bad in the developing nations, and I recently had a chance to talk to Bill Gates about this, and he was talking about his bullion cubes, that they sort of supplement with vitamins so they can provide this at scale in the developing world, and it's helping solve a lot of the nutritional deficiencies there that kill a lot of people, like zinc and other things.

The Dr. Hyman Show

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there is simply not enough time for me to do this at scale. That's why I've been busy building several passion projects to help you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But I said to him, Bill, there's also massive nutritional deficiencies in America. He's like, no, there's not. I'm like, yes, there is. Let me show you the data.

The Dr. Hyman Show

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When you look at the NHANES data, which is the National Health and Nutrition Examination Survey that looks at Americans and tens of thousands of Americans that are lab testing, determines what health issues they have, there are significant deficiencies. Over 90% are deficient in one or more nutrients, omega-3 fats, vitamin D. 80%, 90% omega-3 fats, 45% magnesium. Iron, zinc, folate.

The Dr. Hyman Show

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And people don't think it's really an issue, but it is. I co-founded a company called Function Health, which allows people to get access to their own lab data. It's quite amazing. And I was talking to a friend who did the testing, and she's 35, pretty healthy, eats well, exercises, doesn't eat junk food, and she was massively nutritionally deficient.

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She had super low zinc, super low iodine, low iron, low vitamin D. You're suffering from all these things, and you feel great because you don't have these nutrients. And part of it has to do with the fact that they're so depleted in our food supply. And so this is an interesting model.

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This is why we built this company. Exactly that.

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So we have to fix agriculture and we have to fix food. I mean, ideally, if we're all eating great food from regenerative farms that was grown the right way, we might not need vitamins, but that's not happening.

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That's not happening for a long time. There's nothing more than... I think this, my team, my absorption company team would love, which is not gonna happen, but it's like, if everyone was healthy, we'd be out of business. But everyone would be healthy. I could go find another job. The one parallel I wanted to draw that I forgot to get to is that biological process.

The Dr. Hyman Show

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So think about this, soil and its ability to not only just grow healthy food, but to biosequester carbon is directly related to this health of the soil microbiome. And you're the doctor, not me, but from my understanding, the human body, is only as healthy as the gut microbiome.

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So you've got these two ubiquitous figures on the planet Earth.

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And they're connected.

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That require the exact same thing. And if we draw those parallels, we live in this wildly developed nation that lives on the drip of agrochemicals because the congressional, the lawmakers have allowed that to happen. And that's the thing, for anyone listening or watching, when we made Common Ground,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But why are we sending $80 billion of American farmers' money overseas? It's just the system is set up for us to fail. And this isn't like some conspiracy theory. You're just looking at data.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for a summary of my favorite and thoroughly tested products. Welcome to the Dr. Hyman Show.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And everybody should watch it. It's on Netflix, right?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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No, so Kiss the Ground was on Netflix for a long time. We pulled that off of Netflix. Love and appreciate Netflix. And we're repackaging everything, and it's going on Amazon.

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And it's a big deal. It's a really big deal.

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And I'm just, I'm over the moon. Like I just got chills thinking about it because we're looking at just from a numbers perspective how many people, you know, look, we got to give, we gave Kiss the Ground away to 45 million students globally for free. Common Ground, I think we're giving away to 145 million students for free. Yeah. It's a huge amount of numbers.

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I mean, it's been seen by a lot of people.

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It's been seen by a lot of people. But when we were making that, One of the biggest things that we got to do was, and for anyone listening, if this piques your interest, we got to show through our team and Rebecca and Josh's super hard work, we get to show through investigative journalism that,

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how basically, I'm just gonna say, I'll leave out the name, but the agrochemical companies, one in particular, has been- You don't have to leave out the name. Yeah. Basically, what we uncover on film is how Monsanto has effectively been secretly microfinancing most of the university agricultural curriculum in this country for 40 years. Now, we uncover the money pipeline.

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Because if you think about it, if Monsanto or anyone wanted to write, you know, whatever, a $75 million check to university, whatever, Texas A&M or UT or something, people would know.

The Dr. Hyman Show

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If they wanted to write, you know, 10, seven and a half million dollar checks, people would know. Even a $750,000 check, people would take notice. But no one's looking at 10, 20, 30, $50,000 checks.

The Dr. Hyman Show

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So you just feed the system. Yeah. And then you buy the best science money can buy. And then the congressional lawmakers allow it to go through. Because listen, I mean, I'm not defending their practices, but think about this from a numbers perspective. There's 23, you would know this better than me, because you really are the policy guy. There's 23 agrochemical lobbyists per member of Congress.

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Yeah, that's crazy.

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So think about it. So... So you're a congressional lawmaker, right? Hey, Mark, listen, man, let's just go to the Bahamas this weekend. We've got a great house down there, my wife and I. Your wife's gonna look really great in this mink coat we got from whatever, Saks or whatever it is. And so from a numbers perspective, that's two people a month

The Dr. Hyman Show

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that are coming at you for something, well, even if it only takes up a week or two a month, think about how much noise that is as a lawmaker.

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They really hear from industry. They don't really hear from people like you and I. And that's why it makes a difference. When we go in, they go, wow, I didn't really understand this. didn't know about this. And the level of awareness and education is very low. And once they start to hear the stories, they start to shift.

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Now that's why we have this change. And it's amazing. Listen, this is all not doom and gloom. This is really powerful stuff.

The Dr. Hyman Show

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Today we have a pretty cool guest who I first saw watching Lost, one of my favorite TV shows back in the 2000s and the early 2000s. He's best known for those roles in his iconic shows like Lost and The Vampire Diaries, Ian Somerhalder. And he's the co-founder of a company called The Absorption Company. It's a revolutionary supplement company formulated for increased absorption of nutrients.

The Dr. Hyman Show

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And the policies have to happen. One of the things that you're talking about, just to give people context, is land-grant colleges, which were established by Abraham Lincoln to build curriculum for building an agricultural nation.

The Dr. Hyman Show

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And so these land-grant colleges are funded in large part by the government, but they're also funded by agrochemical companies who are highly influential in determining what the science they do and what the studies they do are.

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and what the results are, and what the curriculum is, because then the students of these land grant colleges come out thinking that industrial farming is the only way to go. And I was talking to Michael Pollan recently about this. And he was like, when I wrote Omnivore's Dilemma, I was supposed to give a talk at Caltech,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And they canceled my talk because one of the ranchers, who's a CAFO, Industrial Meat Farming, Meat Factory, basically, said, funded huge amounts of money to Caltech and he just said he can't come. That's the kind of stuff that goes on.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Right under our noses. But not for much longer. Speaker Johnson is a Louisiana boy like I am. There are a lot of people from a lot of small towns who get this.

The Dr. Hyman Show

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And the farmers are. I don't know if you know Fred Provenza. Do you know Fred Provenza? I don't know. He's an amazing guy. He studied behavioral ecology and looked at animals and plants and soil and humans. He's incredible. He wrote a book called Nourishment, which everybody should get. He's been on the podcast a couple of times. Oh, I've got to read this book.

The Dr. Hyman Show

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And he's talking about how he was going around teaching about this to farmers. And there used to be like one or two people in the room. And now it's just filled. And people... The farmers and the ranchers are desperate to change, because they see the failure of the system, the failure of the ability to actually make money, to make a living, and they're struggling.

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And they understand that something's broken, and they're looking for a different way.

The Dr. Hyman Show

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By the way, that was another thing. You know it, you do it too. We're formulators, right? So when we were building out the formulas for the absorption company, we started with just four use cases, right? It was Restore, Calm, which really chills people out. And it just gets you to that place where it quiets the noise, and I needed that too. Energy, which I live on, and then sleep.

The Dr. Hyman Show

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And the reason we started with those four things was how can we get people to have better days so that they have better weeks, they have better months, and then eventually those months string out into years, and then the years string out into a lifetime. And this is something you and I have talked about at great length. Happy, healthy people.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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build happy, healthy societies by making happy, healthy choices. It's unimpeachable information, right? So again, man, it goes back to, and I'm putting together this amazing program for farmers where I'm gonna start sending these to a lot of these hardworking farmers because you just like, you feel the lift.

The Dr. Hyman Show

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And better sleep, especially when you're stressed about crops, finances, all that stuff, you need to get that good sleep. So I'm doing this program and I'm gonna put some spend behind it where I just get it to farmers. Just get it to people who are busting their asses in the field.

The Dr. Hyman Show

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If you've ever been on a combine or you've ever been on a harvester at 5.30 in the morning after you couldn't sleep all night, and this is now three, four weeks in a row, you start to deplete in a way. Listen, a very dear brother of mine is building a bank and I was really fortunate enough to consult with him, not non-paid, but I got to work with these like Nobel laureate behavioral psychologists.

The Dr. Hyman Show

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And he's a co-owner of Brothers Bond Bourbon, which I think the supplement company might be an antidote to the bourbon company. I don't know. But

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I mean, these people, they know a lot about humanity, right? And one of the things we were talking about was there's, and this is a term you know, because you're a doctor, eco-anxiety. It's a real diagnosable term at this point. And there's 27 million young Americans that are basically, think about it, you're young,

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you're trying to figure out what you're doing with your future, there's famine, wars, droughts, there's a broken food system, broken water system, broken political systems, everything's broken. You go into college, you're gonna end up with a $200,000 debt, but you're gonna end up with a $30,000 job. And so they feel this weight, weight, weight, and then they just end up doing this.

The Dr. Hyman Show

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And then what do they do? and it's eco-anxiety. So the idea is to lift them back out of that, where you realize, this is what I always say to people, it's not all doom and gloom. Because I see the data, I know what's coming down the pipeline. We are actually about to balance our climate, we're gonna rebuild our food systems, we're gonna rebuild our economy, and we're gonna do it all through food.

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The main thing we talk about is his work on executive producing a number of documentaries that I've been in, Kiss the Ground and Common Ground, and an upcoming documentary called Groundswell, which highlights regenerative agriculture and its role in solving so much of our global crises around climate and health and much more. He's a character. I love him. He's brilliant. He's smart. He's funny.

The Dr. Hyman Show

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And that, is the most amazing thing. I always hear people joke, sort of like coastal elites talk about the flyover states. There are no flyover states. Dude, those states, they are the rock stars of the country. It's not just the breadbasket. They're gonna be the greatest biosequestors of carbon dioxide that we have. They're our life's blood.

The Dr. Hyman Show

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And the people running those farms and those businesses are our brothers and sisters. And they're crushing it. And so what we're gonna do is arm them with all this amazing, not even technology, it's old technology, since it's old as dirt. It's a really powerful technology.

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I'm sure you heard Gabe Pound tell the story, but he had this farmer who's been on the podcast. He's one of our greatest heroes. He's an incredible guy who was a traditional farmer in North Dakota, spraying chemicals, doing all that for years, which is probably why he got ALS. to be straight about it.

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I can't say 100%. We're assuming that.

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He had all these bad years of drought and hail.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Five years of hell.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It was just a mess. And then somehow he got Thomas Jefferson's journals about farming practices and started to incorporate some of these practices. Isn't that amazing? Yeah, it was like restored his farm and restored... and he's such a hero and he's really a key part of these films, Kiss the Ground and Common Ground, which everybody really should see.

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They're really powerful, moving films to help you understand what the food system is, why it's broken, why it starts on the farm in the soil. And how if we change that, we change everything, right?

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We were kind of linking all together, but not only do we restore the soil ecosystems, restore biodiversity, protect our water resources, not only do we prevent the chemical pesticides that are harming humans, but we also produce food that's more nutritious, that solves a lot of our chronic disease epidemic. We help the farmers have more economic kind of health and wealth.

The Dr. Hyman Show

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And inclusive with farmers. By the way, we haven't even touched on the fact of the social dynamics and the ethnicity of farming. The amount of young farmers coming into the fold indigenous, black, brown, purple. It doesn't matter who you are. And one of the more exciting things is, too, the indigenous cultures are about to thrive.

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A lot of these reservations are gonna become these regenerative giants.

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Yeah, going back to their indigenous practices.

The Dr. Hyman Show

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Going back to their indigenous practices and allowing them to make a ton of money. And, oh man, who was I just talking to? He's amazing, such a powerhouse. But, you know, I want to say in 1930, I'll have to go back. I have such dad brain. Dude, I was up every hour.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You got little kids.

The Dr. Hyman Show

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Every hour on the hour last night with my son screaming into the monitor because he's not feeling great. But I'm... I think in 1930, there were a million black farmers. And now there's 50,000. And now they're coming back and they're bringing this incredible indigenous knowledge that they have into the food system and thriving and growing. And that's what makes America so incredible.

The Dr. Hyman Show

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And we get into a great conversation about a lot of things that really matter today, which is how we shift our world from one that's destructive to regenerative. So let's jump right in. Well, Ian, it's amazing to have you on.

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When we all come together, I'm not trying to sound like some cliche out of some newspaper clipping. When we all come together and we lift each other up, that's when we win. And getting farmers off the drip of the agrochemicals, and then the other side of my life is keeping them fueled with things that actually work You know, geez, dude, like the future is bright. Get your sunglasses.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And you're doing this, like you're living this. You have a farm. You have animals and food. And tell us about your kind of life.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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My wife, she's the animal whisperer.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's like Green Acres. You went from like Hollywood to the farm.

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Beverly Hillbillies. Yeah, Green Acres. But it's...

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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That's dating me actually. I used to watch that.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You know, this is why I called my mom on the way here to thank her for that base. And one of the things is too, I realized, We can't build a great society without unbelievably well-rounded, grounded children. My experience as a child, I had the big, my farming uncle and aunt cousins were very successful. They were the ones that always had all the money.

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's also where my love of flying came from, because he had Beechcraft aircraft that, you know, that he had aircraft that I used to fly in, and that's where my great love of flying, but yeah.

The Dr. Hyman Show

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We've been talking about this for a long time, and you have quite an amazing sort of scope of what you're doing in your life that's sort of shifted from acting to really trying to change the world. You try to focus on fixing the agriculture system to... looking at people's nutrition and starting a supplement company. It's been quite an amazing journey.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You died in a Beechcraft and lost.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I know, I was like, I felt so bad. I was saying before we were rolling, I said that to JJ Abrams and Damon, I was like, guys, This is embarrassing. I fell 30,000 feet out of an L-1011 and survived. And then I fell 30 feet out of a beach craft and died. But those experiences as children, now I'm 46 and a month and change. All of those systems that I was exposed to are now playing out.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Supplements, health and wellness. I have a whiskey company with a lot of connection to bourbon in the south and the familial component. But that also spans, that's into my agriculture side. Between my wife and I, she's got jewelry that she created this closed loop, basically completely sustainable model for luxury jewelry, crushed it.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Launched, did their first deal with Michael Dell and it just crushed it. Well, he had all this gold because Michael Dell just said, hey, listen, all of these computers and landfills and my name on it, fix this. So he started using a hot water process to extract all sustainable, but extract all the heavy metals from microprocessors and gold and silver and stuff.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And they ended up with all this gold and they didn't know what to do with it. So my wife, so Nikki Reed at like, 27 years old, 28 years old, calls Michael Dell and says, I know what you can do with that gold. You're going to give it to me. You're going to sign a multi-year deal with me. I'm going to build a sustainable luxury jewelry line out of it. And it's going to sell out in like a week.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So they did that. She went to CES, the Consumer Electronics Show in Vegas, representing Dell. That's crazy. on a stage and it sold out, the whole collection sold out in 36 hours. So that's when they knew like, so she created that whole system, much like we did with building a regenerative whiskey company. And now we have absorbed.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

29.056

So you're saying regenerative farmers actually will be more successful economically by switching from our industrial agricultural practices, which destroy the soil and produce commodity crops that go into processed food that make us sick.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So we have these two parents that came from the entertainment world. By the way, our daughter still doesn't know what we do. Who are now between two parents, two parents running, building three companies simultaneously, very successful companies. simultaneously, which I'm gonna do 110 flights this year. I am your model, I'm your anti-model patient.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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My system is broken down, and to be honest with you, it's not like some shameless plug. But I wouldn't be able to do what I do had I not built this company. If I didn't have the absorption company, I'm not even kidding, there is no possible way you could do what I do and then still get up and maneuver at this level and pace.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You've got a farm, you've got kids, you've got... Oh man, 26 animals or something crazy like that. My wife, we just introduced another horse into the herd.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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yesterday and so worried that they were treating him well throughout the night you know the other horses the other horses yeah and and they did fortunately you know checking on him early this morning but like like our daughter rather than worrying about eco-anxiety or or some digital you know bs That was her biggest worry last night was, is our horse gonna be okay?

The Dr. Hyman Show

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I first kind of got into it, lost, and that was my favorite show. It was mine, too, until they killed me. I was sort of addicted to it. And you kind of

The Dr. Hyman Show

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And I'm gonna check on him in the morning before school. And you know what I mean?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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She's connected to these incredible beings.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I mean, that's just sort of what we need. Our kids are so not connected to nature. There's like nature deficit disorder, not ADHD.

The Dr. Hyman Show

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But exactly. But that's about to change, Doc. What we're doing when we launch Common Ground and we repackage Kiss the Ground, now Common Ground is going out. This film changes lives. And with your help and your hard work and ours, we're changing policy. And this is what I said in Vegas, sorry, DC, very similar in a way. But that's what I just said in DC, which is,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Because anytime you go and you do all the circuit in DC, it's all about policy. It's policy, it's policy, it's policy. Yeah, policy is important, but this isn't just about policy. This is about good policy, helping good people. And that's where we win. And that's what I said.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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There's money to be made. The earth wins, the farmers win, people win, the government wins.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Everybody wins because when more people make more money, they pay taxes rather than just a few big agrochemical companies that don't pay any taxes, most likely. This is how we build our society. This is how we build our communities. And with these systems that are so powerful and so impervious to, let's call it change within the government, they're just going to continue because that model works.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And again, I hate to say it, I'm not trying to sound crass, money talks, bullshit walks. You tell a farmer or a community leader or a member of a legislative body who comes from a district where people are poisoned, they're sick, and they have no money, it's gonna change. And I stay so far out of politics.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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moved away from that whole career acting to do stuff that really matters in a way that i think is is consequential and thanks man you know we we've worked together on a couple of films kiss the ground and thank you for lending your amazing powerful voice because you really you changed the game for us uh on both of those films so thank you brother Yeah, they were so important.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I literally, at one point many years ago, there was a small group of sort of like the New Guard in Louisiana that was gonna groom me to run for governor. Actually, it would have just been this cycle. Actually, it would have been this past cycle, and I would have been working on this for years.

The Dr. Hyman Show

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But we looked at the data, and the data suggested, like, just because of the vast platform, I mean, now no one wants any more celebrity. Like, you know, you want to be very careful with celebrity politicians. Probably would have won, just from a numbers perspective. Now, I would not want to be...

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in that position, but I guess my point is there are systems in play right now that are going to build basically the single largest carbon capture food economy in the world, from the Carolina coast to the California coast. And we are in it right now. And the work that you've lent your voice to and how much you work and what we're doing together, this is the tip of the spear.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And it's amazing to see all of these governing bodies from both different sides coming together over this, and it's just an amazing.

The Dr. Hyman Show

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It just makes sense. It's like when you lay it out, it just makes common sense. It makes economic sense. It makes sense for fixing our ecological problems, climate risk we have affecting our health. because of the food we're eating. So all of it can be solved if we actually fix the food system starting with the farm.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And I think, you're right, in Congress people are starting to recognize that this is economically the right choice. It's not just sort of a good idea to have organic food and not have pesticides. It actually is better for the farmers, it's better for the economy, it's better for the downstream effects on our health.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And it's a multiple layered win if we actually do it. And what's interesting to me also, I mean, is that private equity companies are now funding the gap for farmers to transition from conventional to regenerative agriculture. Huge ESG component. Because they see that there's a huge return on the investment.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Like Farmland LLP, they're buying up farms, they're converting them to regenerative agriculture. They're seeing the profitability and they're like 60, 70, 80% returns on their money, which is like, what? And if that's true, and it is true, then the whole system can kind of really, if we get the incentives right with policy, can start to shift very quickly.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Think about those inputs. Fungicides, pesticides, herbicides, fertilizer, and diesel. Those are a lot of inputs. It's expensive. And that is what has been so amazing to see this shift. And by the way, again, I stay out of politics, but this Senator, this Republican Senator who we'll go and name, but we had an amazing conversation. And I said, Senator, I said, I don't talk about politics.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I don't promote politics. We're building this type of system. But I said, I think what you're going to see in these next few cycles is you're going to start to see people waking up.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, even in this election cycle, they're talking about chronic disease.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But it comes from the legislators, right? And so if you think about it, a lot of these districts, especially a lot of the rural ones, whether you're an incumbent or a candidate... you're not gonna be able to go back to your district a hero anymore if you're taking agrochemical money. Because the younger voters, on either side, I'm not talking about sides, they're not gonna stand for it.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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For those who don't know those films, those are films Kiss the Ground and Common Ground were really consequential films that have sort of helped us understand the role of how agriculture could make a big difference in fixing our climate, soil, health, food. How did you sort of shift from acting to that? Can you kind of walk us down that path?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Because they're gonna know too much about it. And Kiss the Ground and Common Ground is that envelope that opens and shows them that world. And they realize, I'm gonna call bullshit on that. No, absolutely not. And I remember sitting there with this, we'll go unnamed, but this incredibly powerful member of Congress, right? Sitting there saying, this makes sense.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And I said, the best thing to do is find other ways to get that campaign. There are other ways to get that campaign money. And also, too, when it comes from people, they feel more engaged. So it's going to be in that more grassroots, because now with technology and stuff, you can trace where money is coming from. And his eyes lit up and he just said, oh my gosh, like I just got chills.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Like my eyes are like tearing up. He said, oh my gosh, this is the future. And this is the guy who, You know, a lot of his campaigns were funded by agrochemical companies, and he realizes this is the future. This is the fair way of getting the right people in the seats.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Well, people see it. Like Senator Boozman, you know, usually when you go to meet these senators or congressmen, you meet with their staff, and the senator pops in for two minutes, says, hi. He wouldn't leave me alone for 45 minutes. We just talked all about this. He was telling me stories about how he was seeing in his own community, in his own lifetime,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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what's happening in Arkansas with agriculture and with the sort of degradation of the farms and the droughts.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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He owned the entire crop dusting, most of the business in that state. That stuff was sprayed by my uncle.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Isn't that wild? Tell us about the new movie, Groundswell, because this is a sequel. This has become like a trilogy now.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Kiss the Ground, Common Ground, and Groundswell. So, Josh, man, this family has, it's unbelievable what they've,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3442.438

Josh and Rebecca.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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What they put themselves through. Everyone got super-duper-duper sick. Six, eight-week recovery. Wow.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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They're making film basically about the movement around the world that regenerated agriculture.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So Kiss the Ground was like dipping our toes in, letting people know that this exists. Common Ground is the practice of uncovering how the agrochemical industry affects and basically controls the science and the laws. And then Ground Swell is... is the international global component of the adoption of large-scale regenerative ag. And what's crazy is, this is a number that will just freak you out.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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By increasing soil organic matter by 1% globally, we will be at zero net carbon.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3492.775

That's insane.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's the most amazing. If that doesn't make you want to just jump out of your seat, when you realize like, okay, look, let's just get down to brass tacks, right? Let's take the gloves off. Let's stop bullshitting. There's a big divide in our society, right? Between what the EPA standards and all this stuff is.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And you've got some people on one side saying, the rest of the world is not adhering to this. We're damaging our own economy to set these standards, but we're a global system, right? So when you sit at a table with Josh and Rebecca and our team, and you look at the data and you're like, look, everybody, stop fighting each other.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, by the way, I just want to say how incredibly grateful I am to be here with you. Congratulations on the book and this amazing career. But I think we're effectively doing the same thing. You're actually, because you are a big, it's not just the understanding of science and of medicine that you understand. You're also a policy guy. You understand how Washington works.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Basically, if we have the system, we can't build scrubbers to suck carbon out of the air at a global scale. Talk to, you know, just read Drawdown, right? Like, you know.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I mean, the biggest carbon sink in the world is the soil.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Other than the ocean. It's the soil. And so the idea is like, let's build systems.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Not the rainforest, it's the soil.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's the soil. Let's build systems. that give the soil the ability to biosequester, draw down that legacy load of carbon. Because that's what people think. They're like, you know what? If I just drive an electric car and use paper straws, the world's going to change. It's not.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Because we have that legacy load of carbon dioxide in the air that's been there since, basically since we started burning fields.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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A third of all the carbon in the atmosphere, about 300, I think... billion gigatons or something, I forget the exact number, but it's a ton, it's a lot of a third of the carbon in the atmosphere comes from the loss of soil organic matter. And that can be put back.

The Dr. Hyman Show

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I just moved to Austin, Texas, and there's a ranch right outside there called Rome Ranch, which is a ranch that was bought by this young couple that made Epic Bars, and they sold it to General Mills, which then they got General Mills to commit to a million acres of regenerating and training farmers to do this.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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They basically took 1,000 acres and converted it into a bison ranch and a regenerative bison ranch. And while the farmers next door and the ranchers are happy to get rid of their cattle because of the drought, this is a flourishing ranch. The soil and organic matter increased 6%. You said just 1%. 6% is huge. Look at Gabe, 96 tons of carbon per acre he's storing.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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and it's huge, and they were able to sequester water, the rivers are coming back that have been dried up, the navigational creeks for the settlers as they moved west through Texas.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And you're also too bringing in, there's a big migratory bird component to that.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, there were like bald eagles coming back, and wild animals coming back, and it was quite amazing to see, and the soil was rich, and the plants were growing, and the bison were healthy, and everything around it was almost dead.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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By the way, that's why I did that deal with Mars, with Nutro. I mean, the Mars company is massive, right? And people are going, what are you doing getting into, because it's actually a family-owned company. They're super cool people.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Well, Frank Mars I met, he's super into food as medicine and phytochemicals and the cocoa, yeah.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Well, so they have a pet health brands under their umbrella. And Nutro, it's a 100-year-old pet food company, but what they're doing is, until 2027, They're spending five million bucks on helping their farmers transition. Because again, they look at their revenue models, they look at where their sources are coming from. People don't realize that even pet food is grown like ours.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So if you can shepherd these, your farmers, your producers, if you can shepherd them into a regenerative state, then their profits go up, your margins are better, you have absolute unlimited food for generations. Well, not unlimited, it's how much you can grow. And that's why you've got these big companies, and that's why I commend Mars for doing that. I love being in business with those guys.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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They're crushing it. But that's the benchmark. General Mills is doing it. Mars is doing it. There are a number of other big companies doing it.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Nestle, I mean, Nestle's committed to converting a lot of their supply chain to regime agriculture. Paul Hawkins advising them. Paul is the best. It's interesting how this is all happening. Oh, I love Paul.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3747.823

Paul Hawkins, by the way, wrote a book called Draw Down. If you haven't read this book, read this book. It's all about that gigaton of carbon legacy load and how we draw it down. Because people ask, I say, what the hell is regenerative ag and why should I care? It's just so simple.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's just the use of plant grazing methods and using living, growing plants, agriculture at scale to sequester enormous amounts of carbon dioxide. But the reality of it is the one thing that we left out this whole time and that people, when they hear this, they're like, no, that's impossible. The one thing about regenerative ag that you don't do is till.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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you know, things get made. I don't know if anybody can understand that. Well, no, exactly. But that's why, you know, you've been so instrumental in this. And I just want to thank you for taking all that information. It's a lot of energy. I see how hard you work. And we are actually moving the needle.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Our whole lives, all you think about is tilling that soil.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And that destroys the soil microbiome and releases the carbon.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It kills the microbiome, but it releases carbon. The one thing that we do, because remember when we were watching Kiss the Ground and everybody for the first time sees the model when Ray Archuleta's talking, you see the big, those NASA satellite images of all the plumes of carbon? that is when we're tilling.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And then as the crops are growing, you see that greens and blues come back and the oranges and reds go away. And every time I saw that model, when you would play it back in the model, there's like 25 cuts of that film. Every time I would get teary, but I'm like, tears of joy, because then you realize people see that, it's gonna change their life. You can't unsee that.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3835.674

And that's like, again, it goes back to this, which is what I get through my days with, but when we were formulating all these things, There are moments in there, we're sitting in these meetings, going through all this material and all these nanometric particles and stuff for the absorption company.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And there are moments I'd look up and we're having these big, deep conversations and look around in the team and people are like genuinely moved. We have like teary eyes thinking about when you get to help someone like this, but you're doing it. It's not a nonprofit way. I ran a nonprofit that I had for 10 years. And what I realized, what I learned is, and it's nothing against 501c3s.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I think a lot of them do a lot of great, great things. But because it's so litigious, if you ever really want to change the world, don't start a nonprofit. Start a for-profit that feeds all of those necessary nonprofit, not just initiatives, the actionable component of it. And that's what's so amazing. It's not just awareness. It's awareness coupled with action that moves the needle.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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That make us sick.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And people are always so, we're always kind of floundering and to a lot of young people, because you got to realize like Vampire Diaries is the, I want to say again, don't quote me on it. I think it's the 10th, Spencer, you would know. I think it's the 10th most streamed or viewed show in history of around that ilk.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3921.41

Kiss the Ground.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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No, Vampire Diaries. Oh, Vampire Diaries. And so what I look at, so many young people are trying to find who they are. And there's like this one little word that I realized that we're all searching for.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, what's that?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's the funny thing about this word. It's very elusive. It's the one word that can set you free. It's honestly the most important word in the world other than love, I think. And that word- That's what I thought you were gonna say. That word is purpose.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

395.236

And what's been so amazing about getting into this whole regenerative ag thing is because I see it when I'm in D.C. and I know you see it, too. both sides are coming together on this. And that's the thing is they're doing this. They found something that is meaningful to both sides because it's meaningful for the country.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3953.697

Because if you think about it, purpose-driven anything moves a needle better than something that's not purpose-driven, whether it's an organization, a company, whatever. But young people are asking me, well, how the hell do you find that purpose? Because there's no formula, no one talks about it in schools or on the street or anything. There is a little bit of a formula.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3972.722

You find purpose when you marry skill with passion. So when you bring together the things you're good at with the things you love, you find purpose, and then boom.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

3983.573

Your whole world opens up to you. Which is what you've done. It's quite amazing, and you really... Well, do you see what I mean?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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When you tell a 12-year-old that, or a six-year-old, whether you're six or 60, at the end of the day, we're all searching for purpose. Some of us may never find it, but that's literally what we're searching for. It's not just love. We're looking, we're searching for purpose.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

40.424

And you're saying by switching over, it's not just sort of crunchy granola, organic agriculture.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And so you just sit back, look at yourself in the mirror or the quiet moments where you're falling asleep at night or having your tea in the morning and go, damn, man, what am I good at and what do I love? What is that thing that people say, hey, you know, yo, Joe, or hey, Sue, you're really good at this thing. Find that thing. And I think it's changed so many lives.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4022.505

And dude, I get giddy because I live in airports. So many people come up to me and they're like, you changed my kid's life. My kid was gonna go to, and nothing against these amazing financial schools or business schools, but my kid wanted to go to Wharton like his dad and work on Wall Street, and he changed his major. He's going to Texas A&M. He wants to be an agricultural engineer.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Switched his entire life.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4047.653

you create a whole generation of farmers but that's what I'm saying like dude that is powerful and I get so I just like I get so excited and I'll make a video for them and with their parents and then we'll send it to the kids and the kids are freaking out all of a sudden their parents are super cool and they're sending it to all their friends and that man it's gotta feel good it's like what you do for us

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4071.832

I get to do with them. And a lot of the information I've gotten, I've gotten from you anyway. So effectively, I'm just regurgitating what you've taught me.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I just want to thank you for lending your voice to this movement, for being part of the creation of these films, Kiss the Ground, Common Ground, and Now Grounds Fall, which is coming out soon, I hope. And really to shifting the conversation to where we need to go in this country in terms of how we deal with our food and food systems. The Absorption Company is a great kind of- Thank you, brother.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Kind of point of the spear to start to get people to actually upgrade their nutrition. Everybody should check it out. Just feel. The website for the Absorption Company is- AbsorbMore.com. AbsorbMore.com and-

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I mean, it couldn't be a more proper fitting. We sat down in these meetings and even Spencer, we were just like, what do we call this amazing thing? And it was just there clear. I mean, there's nothing else you could say other than the absorption company. This is about absorbing things and feeling better.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4134.013

Dude, I... And you've also got a regenerative whiskey company, Bourbon Company, Brothers Bond, which is, you know, alcohol for sure, but it's still, you know, if you're gonna drink, you can do it in a way that actually helps restore the ecosystem and the soil.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4146.198

Well, we just released, well, you know, obviously, the Samuels family, you know, Maker's Mark has moved the needle, really, and done amazing things with Solar, with Regenified, and with Gabe, but we just released our regenerative whiskey that we make down in North Carolina,

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

416.843

And I'll definitely get into the question you just asked, but I think for you and I both, I've had all these conversations and calls and emails and stuff looking for endorsements of all these candidates and stuff. And I'll tell you, one of the things I realized, and Josh and Rebecca and I talked about this.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4163.186

And when you sit there with someone and you pour this with them and you're sipping it, and then you explain to them what it is and they look at this bottle and they're like, wow, this is delicious. And this sequestered more carbon than it produced.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4178.154

Yeah, it's great.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4179.254

It's just such a cool, you know, people are like, well, you make vitamins, why do you make alcohol? I'm like, guys, life is about balance. Like, come on, I'm not gonna sit here and say, I am- It's a recreational drug. Yeah, right? But I'm telling you, I am that patient that would show up to you, Dr. Mark, I need help. I am spent out. I'm running, you know, I'm building two companies.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I'm raising two kids, a farm, managing a life and a marriage and companies. And I'm broken, man. My adrenals are shot.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And the only reason I get to do it is because, I mean, I own, you know, It sounds so horrible to say, but it was time for a shakeup. And effectively, this is a $55 billion a year industry. I think by 2032, it's going to be a $77 billion industry. And this is about to disrupt the whole category. But I wouldn't be able to do it without that. And I want people to feel this good.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4239.11

Yeah. Well, thank you, Ian. You're just a bright light out there. You're doing good work. I want to come out to your farm and see your 26 animals. Let's do it.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4247.516

Oh, man. We'll eat some fresh food. And, you know, again, I say this to whether you're really young or you're raising children. young ones, or you're just starting out in that workspace. Health is wealth. And it doesn't take a lot to invest in it. You're not buying commodities on the market. You're buying a commodity in yourself.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4275.6

And when we break down these stick prices, they're like $3 a stick, right? People go, oh, well, this is too expensive for a week's supply. I think it's like 21 bucks. Money's hard to come by. So what we did was, okay, oh, this is the other thing I wanted to say before we go. This is the crazy thing, because you live in this world. This is the most unregulated industry.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Quality matters.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4298.496

Quality matters, and that was the thing we realized. It's less than 4% of companies that third-party test. It's really about 3.6%.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4305.735

Yeah, and that means you're testing the ingredients to make sure it says what it is on the label, there's no contaminants or dirt and potency.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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You're testing as a third-party test, and we publish that information. That's great.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Transparency.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Trust and transparency. That's how you build a company. Because, man, it scares me what's out there. And so, again, just... just take that little leap and make that investment in yourself. Because again, man. Check it out. It's amazing.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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AbsorbMore.com. I love you, man. Love you too, man. I'm so grateful to be here. Check out those films and check out what you're doing. It's just great. We miss you on screen, but I'm glad you're doing all this great work. It's fabulous.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Well, we did just get the rights back to V Wars.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But you get to be in the movies, Common Ground, so you get a little bit of acting there.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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By the way, Josh actually just came back from Brazil, and now he's getting back on a plane today to go back to Brazil. But that's the thing, man.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's important work.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

4366.383

This year, you know, or this coming year, he goes, he goes, listen, man, how is it? He's like, I know, you know, you left acting, but you have two massive feature films coming out this year. Kiss the Ground, which is repackaged and Common Ground. And I thought about that. I was just talking to my mom about this.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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We have two massive films coming out next year.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So great.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I mean, it's like.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah. Yeah. I think everybody listening, you've got to watch these films. You have to. They'll change how you think. They'll change how you eat. They'll change where you're going to advocate.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Josh and Rebecca are the filmmakers who made Kiss the Ground.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And they'll make, they'll give you hope. Yeah. Because hope is everything. Yeah. Hope and action together. That's right. Because look, man, it's scary out there. Okay.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Love and purpose.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Love and purpose, man. All right. Hope and purpose. Thanks, brother.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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The directors and producers and writers of the films of Kiss the Ground and Common Ground and Ground Swell, was that as long as we stay laser focused on building systems that are impervious to, let's call it regime change, because at the end of the day, It's the same, you know, I said this to many heads of state. At the end of the day, they, you know, they're regimes. They come in, they change.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

The Dr. Hyman Show

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's actually a better economic model for the farmers and for the country because we're not shipping our dollars overseas to buy all these chemicals and seeds from foreign companies and fertilizer companies, which are global.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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So, you know, you work so hard to get something done, someone else comes in. And what I was saying to some of the president's guys and gals, and then also to my Republican sisters and brothers in D.C. was, so listen, if you had a company, right, whether it's a Fortune 500, Fortune 50 company, whatever, right?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And you had a CEO that came in every four years, and you busted ass to create all these amazing scenarios where the company does well. But every four years, another CEO comes in and just gets rid of those. The company would never work. First of all, your shareholders would be freaking out. It just wouldn't work. So why do we run our country that way? It's quite interesting, right?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

510.358

You mentioned Lost. Do you realize it's been 20 years since that show premiered? It was, I think, September 21 or September 22, 2004. And we still look the same.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But in that span of those 20 years, going from Lost into a very humbling experience, which was the, I forgot what we called it, Spenter, it was like the intermediate period between Lost and Vampire Diaries, which was about three and a half years. What Vampire Diaries did was it built a massive global platform for me to stand on because it's been seen by something like 1.2 billion people.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Not views, people. So at the end of the day, just look at it from a numbers perspective.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I have to admit, I'm not one of those people.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

56.374

And keeping our population sick.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Yeah, I'm sure. No, I'm sure.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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A different generation.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I'm sure it's a different generation. I didn't watch Lost. But if you look at that, it's one in eight people on the planet have seen or somehow intersected or interacted with this material.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And it gave you a chance to have a big voice.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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A big voice. And I think if you get a big voice, but then you're inspiring people with the things that you care about that are actually there for the betterment of not yourself, but for the community around you or for the global community around you. I think that's where it's really valuable. And I sit there...

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

58.214

if you're a regular listener you already know how much i believe in optimizing gut health for living 100 healthy years and you have likely heard me talk about seeds dso1 as the probiotic i take and recommend as a true game changer in your daily routine with 24 strains and a pomegranate-based prebiotic dso1's formulation have a multitude of evidence-based whole body benefits from promoting healthy regularity and easing bloating to supporting gut immune function gut barrier integrity glowing skin via the gut skin axis and heart health via the gut liver axis

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

599.847

Your family was very into this. Like you have some Native American heritage. Your mom sort of was into Eastern stuff.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

607.351

I grew up with Eastern medicine.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

609.051

Yeah. And so you were sort of predisposed to thinking about health and wellness in a different way and the relationship with nature.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

615.755

From the get-go.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Right. And so something happened to you where you're like, gee, I want to really focus on how we make the planet a little bit better and take care of the earth and fix our agriculture system and our food system. And what was that kind of moment for you?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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From the very beginning, I just called my mom on the way here. Because I mean, you know, listen, not to sound sort of cheesy, but you are literally like the most famous doctor out there in the world. People know you mentioned your name. Oh, wow. You know, and so I just said to my mom, I was coming to do this show. And she goes, oh, wow. Oh, my God, I love him. Please tell him I said hello.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But I called her to thank her because I just, we just walked through this and this is the 32nd version. And this is why it's so important for, for people and parents to give their children amazing experiences because now, I mean, dude, I'll be 46 next month or, you know, in like a month and a week. And I just called my mom on the way over here.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Just a baby.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I know. And you look 45. That's what's so cool about it. But I called her to thank her. I said, you know what's crazy? I get to go do this and sit with someone like Dr. Mark Hyman because you showed me very early on, and I'm talking the early 80s, the importance of nutrition and how you can heal your body and heal land with this. My dad gave us the nature balance, because I grew up on a marsh.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But my mom comes from the farming family. And not to say anything disparaging about my family, but the chemical side of my family, my uncle, so my aunt, my mom's sister married, they were very successful farmers in Dumas, Arkansas. And he was like the number one crop duster in the whole state. So I grew up, that's where I also met-

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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I don't know why they call it crop dust.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

724.545

There's no dust in there. So my sister and my cousin used to stand in the fields and hold the orange flag so we know where to go. And my dad knew a lot about chemicals and he would say, Ian Joseph, get inside, get inside. Well, our family is really healthy and thriving. My dad's 84 and still lifting his Olympic set. My mom is crushing. That side of the family, bless her dear, amazing soul.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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My aunt passed last year. Her husband also too did. My cousins have all sorts of neuro or degenerative issues.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

759.801

Because of the exposure to the pesticides.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

761.525

Exposure to the chemicals. Yeah. And everything from Parkinson's to CPOD to all of that stuff.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

770.637

Farmers have the highest rate of Parkinson's. It's their biggest risk for that disease is being a farmer.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

775.682

And then look at what happened with Gabe, by the way, what you did with Gabe Brown, our brother.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

780.266

Yeah, he's doing amazing.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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He's doing amazing. Again, you can look at that and you can say, I mean, that was you, Dr. Mark. You said, listen, here's how we fix this. And we need Gabe Brown around. ALS cannot take Gabe Brown from us. So you ask how that happened, just bringing it all back to why the why the why. Building, you know, I own a whiskey company too.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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But it allows me to speak on, you know, I understand grain and I understand agriculture a great deal. We go through hundreds and hundreds and hundreds of thousands of pounds of it a day.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And the great thing about it is, if you break it down, look, there's 200 million grain acres in this country, production acres. I mean, there's more, but we'll just use it as a benchmark. If you're looking at regenerative ag up to about a $400 an acre savings, Multiply $400 times $200 million. It's $80 billion a year that we send to Monsanto, which is German now, and Syngenta, which is Chinese.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And so when you're in D.C. and you're listening to everyone complain about balance of trade.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Those are chemical and seed companies for those who don't know.

The Dr. Hyman Show

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Right, exactly. Sorry. But why are we sending $80 billion of American farmers' money overseas? So when we start injecting $50 to $80 billion back in the middle of America, well, that's going to be the reindustrialization of middle America. It's gonna change our economy. It's gonna be amazing. Farmers are gonna be able to go down to that local Chevy dealership and get a new car.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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As a member of the clinical board, I'm excited to share some new research we're publishing as DS01 is now the first symbiotic clinically validated to produce butyrate and crucial microbial metabolites, which you've heard me talk about.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Tax base is gonna go up. School districts are gonna get better. Water districts are gonna get better. After school programs are gonna be implemented. Parks, all that stuff's gonna get better. So it's this very positive cascade. And there's money in the pool, right? But it's money that they made. They feel good about themselves. On top of.

The Dr. Hyman Show

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So you're saying regenerative farmers actually will be more successful economically by switching from our industrial agricultural practices, which destroy the soil and produce commodity crops that go into processed food that make us sick. That make us sick. And you're saying by switching over, it's not just sort of crunchy granola, organic agriculture.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It's actually a better economic model for the farmers and for the country, because we're not shipping our dollars overseas to buy all these chemicals and seeds from foreign companies and fertilizer companies, which are global.

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And keeping our population sick.

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And the farmers get stuck in this horrible trap between the banks that need to give the loans to buy the seeds and the chemicals, and then they need to get those loans from the bank to get the crop insurance, and they're stuck in this vicious cycle where they can't get out of.

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Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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but there's a bridge out from that to regenerative agriculture which is now being implemented through policy changes in washington through some of the 20 billion dollars that kiss the ground was part of getting and in our nonprofit how cool is that yeah food fix campaign was was involved in helping to push that legislation and so we're seeing sort of the support.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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It can be pulled back and there's like always fighting about it but there's more and more interest. I met with Senator Boozman from Arkansas and Congressman Randy Fenstra from Iowa

The Dr. Hyman Show

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who are seeing the problems with climate, seeing the problems with the soil, seeing the problems in the rural communities, seeing the problems with the farmers and how they're really subverting their own wellbeing by doing the practices that they're doing and how interested they are in changing. So how do you see the movement shifting? It's been, I don't know, it's been four or five years, right?

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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Butyrate is a short-chain fatty acid that is vital to our gut barrier and associated with healthy immune function and other beneficial metabolites associated with mitochondrial health, energy production, and healthy aging. I'm continually impressed with Seed's rigor and commitment to novel science, and I truly believe they have set a new standard in probiotics with DS01.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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And we've seen real changes over that time.

The Dr. Hyman Show

Big Ag, Pesticides & The Food System Keeping You Sick | Ian Somerhalder

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The needle has moved. So we released Kiss the Ground, I think in December of 2019, because it was right when V-War was released and it was right at my birthday. I want to say there's about a quarter of a million acres of regen here. Now there's 39.9 million.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You're so right, Simon. I actually spent a lot of time in Sardinia and in Ikaria, or Ikaria, however you pronounce it. And it was just stunning to see the level of community and connection. Even if someone, for example, like this woman, Julia, was 100. I'm 103 months. You know, like I'm five and three quarters. I'm 103 months.

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I think when you're very young and you're very old, the half, the quarter count. Yeah. And now she didn't have kids, but she lived with her niece and nephew. And there were no nursing homes. People just took care of each other. And it was really remarkable. And there was this guy, Carmine, who basically had this huge farm that he had his whole life and his family had.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And he was 86 years old and he was raising animals and had fruit trees and

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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gardens and he was feeding his whole community and family had meaning and purpose and he would live with his kids and his wife had died but it was all this incredible sense of connection and community and it's so essential and I learned this lesson when I went to Haiti after the earthquake and I was the first medical team on the ground at the main hospital, the general hospital in Port-au-Prince and it was a disaster.

The Dr. Hyman Show

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What sets Perfect Amino apart is its unique blend, a precise ratio of essential amino acids that your body can absorb and use efficiently without unnecessary calories. Since adding Perfect Amino to my routine, either before or after workouts, I've noticed dramatic improvements. My recovery time is shorter, I'm building lean muscle quicker, and my endurance has surged.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I mean, you can't imagine the scope. It was 300,000 people Injured and 300,000 people dead.

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Yeah.

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Well, it was it was it's an unbelievable massacre that was a natural occurrence, but it was it was horrible and so we got there and in the you know, there was there were people helping everybody was helping there was a sense of community and Service and connection and I got to meet Paul Farmer who was a hero of mine he he was a man doctor who went to Haiti and decided that even though the whole world had neglected

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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this community of people who were suffering from TB and AIDS because they were poor, they didn't have sanitation, they didn't have clean water, they didn't have watches, they couldn't take the drugs. It's complicated at that point to take the drug regimens for multi-resistant, drug-resistant TB or for AIDS. And he realized it wasn't a medical problem, it was a social problem.

The Dr. Hyman Show

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And he called it structural violence. What are the social, economic, and political conditions that drive disease? And it wasn't that we needed better drugs or surgery. We knew how to solve it. But the entire public health community had given up on him. So he started to help by building a network of community health workers, neighbors helping neighbors, friends helping friends.

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And I realized, and he called it accompaniment. It was French, but I'm not good at pronouncing French, so I'm going to skip that. A company mall. A company mall. Yeah, something like that. And he built this whole model and it scaled around the world. It was adapted by the Clinton Foundation, the Gates Foundation to help. He did this in Peru. He did this in prisons in Russia.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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He did this everywhere where people were struggling in Rwanda, built hospitals. And it was an incredible model. And I realized that most of the diseases we have now in the West are not infectious diseases. They're chronic illnesses, which are called non-communicable. What's the difference? Well, infectious diseases like, you know, malaria, or measles, or TB.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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These are the things that were killing us a century ago. Now they're pretty much not, except in certain parts of the world. But the disease we now have are what we call non-communicable diseases. But that's a fallacy, because they are very communicable. They're not

The Dr. Hyman Show

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infectious but they're contagious and chronic diseases like heart disease diabetes cancer dementia autoimmune diseases these are diseases that are driven through through many things including our diet toxins but also through our social networks and i realized that our social networks were more important than our genes that are that the the the the

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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social threads that connect us are more important than the genetic threads. And the data is really clear on this. Christakis' work out of Harvard outlined this very clearly. He wrote a book called Connected about this.

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But he's published the research that showed, for example, if your friends are overweight, you're 170 times more likely to be overweight than if your family's overweight, where you're 40 times more likely to be overweight, that your social networks are driving your behaviors, for good or bad. So I realized that, yes, we have a society where the default is to do the wrong thing.

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And that we as a society aren't supporting each other to do the right thing. And I realized that community was medicine. Just like food is medicine. And that love is medicine.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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My skin feels healthier too, thanks to the collagen support. And best of all, I've experienced a real boost in energy and mood, which makes such a difference in my daily life. This supplement isn't just for athletes or active individuals. It's also fantastic for anyone aiming to age well by supporting muscle, metabolism, and skin health. Ready to try it for yourself?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I mean, 100%. If your friends are all drinking green juices and doing yoga, then you're going to drink green juice. Then you're going to do the same thing.

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Okay, we're friends, everybody.

The Dr. Hyman Show

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Visit bodyhealth.com and use the code HYMAN20 for 20% off your first order. Optimal health is about giving your body the right tools to thrive, and Perfect Amino is one of the simplest, most effective tools I've found. I think you'll love the results.

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Isn't that a job, being an influencer? Where was my course in college, Influencer 101?

The Dr. Hyman Show

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Yeah, what I want people to do is do the right thing. And I think it's what I've spent my whole life trying to do is help people understand how to create health. And part of the new company I co-founded, Function Health, is really empowering people with their own health data to make choices that are personalized, that aren't just random because somebody said do this or do that.

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And so that's what I love about the testing. I had, for example, a friend the other day who showed me her results from Function, and she was low in zinc, she was low in iron, she was low in vitamin D, she was low in omega-3 fats. I'm like, oh, that's why you feel like crap. You need to take these things, and here's what to choose.

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But most people don't have a way of navigating this sort of morass of,

The Dr. Hyman Show

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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products that have again no regulations in terms of quality or efficacy now that that was sort of a deliberate decision it was sort of put forth by our own hatch who was from utah where there's a big supplement industry and it was called the che act it's got a lot of problems because people aren't protected in the sense that they don't know if the product they're taking has the

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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exact ingredient it says, if the dose is what it says on the label, if there's any contaminants in it, if there's any fillers or products that kind of may be harmful to you. So it's kind of a shit show. And so as a physician, I've spent a lot of time investigating which companies are using pharmaceutical manufacturing practices, which do testing before and after their product.

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So they know that the purity and potency is exactly right. And they throw the product out if it isn't. So there are good companies that are doing that. How do I even know? You can't unless you know what to ask.

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If someone's selling you something off of something else, that can be a problem. It's not always a problem, but if you're saying... I've done all of the things for a little bit.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Did you do the customized shake that they gave you or not? I just did the generic AG1 that they... No, no, but when you got your results of all the tests, they gave you the recommendation, did you try it? Yeah, yeah, yeah, I did for a while.

The Dr. Hyman Show

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No, I hear that. And I think it's fair and you're right to be cynical. And I think there's a lot of garbage out there and a lot of people pushing stuff. And there's a lot of companies, for example, doing tests and then selling you products on the back end. I think there's a problem with that. For example, function health, we don't do that at all.

The Dr. Hyman Show

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We just say, okay, for example, you have these things that you found that you need to fix that are affecting your health and well-being, and here's how to make a decision. For example, we have a 30-page guide on how to choose the right supplements.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No kickbacks. We're completely agnostic. Do whatever you want. You just need this. Yeah, but no, but not only doing online, but if you're going to, if you need something, here's how to choose the right product. Here's how to investigate the company and here's the questions to ask and here's what to look for and here's how to make a good decision. So we teach you how to fish, not giving you a fish.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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If you're a regular listener, you already know how much I believe in optimizing gut health for living 100 healthy years, and you have likely heard me talk about Seeds DSO-1 as the probiotic I take and recommend as a true game changer in your daily routine.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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About 10 years ago, I discovered my 120-year-old home was infested with mold and it took a serious toll on my well-being. What started as a persistent cough escalated to a point where I could barely get out of bed. I felt like my mind and body were failing me. After seeing several doctors, I learned mold toxicity could be the culprit.

The Dr. Hyman Show

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Welcome to the Dr. Hyman Show.

The Dr. Hyman Show

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Certain molds produce mycotoxins that can seriously impact health, causing symptoms like brain fog, fatigue, and even muscle weakness. Determined to heal, I dove into research and found Sunlighten infrared saunas. I began using their saunas daily and they became an essential part of my recovery.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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The gentle heat and precise light energy helped detoxify my body, boost my energy and restore my health. Each session felt rejuvenating, supporting my journey back to feeling like myself again. If you're looking to enhance your health or tackle challenges of your own, I highly recommend Sunlighten. To learn more and save $1,400 on your purchase, visit sunlighten.com and use code HYMAN.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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That's sunlighten.com with code HYMAN. Your body will thank you. Did you know there's a newly discovered essential nutrient that could be the missing piece to your long-term health? It's called C15, and it's changing the way we think about aging.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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C15 is a science-backed, healthy fat found in whole dairy, and it's been shown to strengthen cells, support metabolism, and fight inflammation, key factors in preventing diseases like heart disease and type 2 diabetes. But here's the problem. Most of us aren't getting enough, especially if you avoid dairy like I do.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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that's where fatty 15 comes in it's the first and only supplement to deliver pure vegan friendly c15 in a simple daily dose research shows that this essential fat works at the cellular level helping to repair and restore your body from the inside out in ways that even omega-3s can't do Plus, studies have linked C15 to improve sleep, better energy, and even a longer lifespan.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's a small change that can make a big impact on your health and longevity. Want to give your body the essential fat it needs to thrive? Head to fatty15.com slash hymen and use code hymen for 15% off your 90-day subscription starter kit. Your home's indoor air could be up to 100 times more polluted than outdoor air.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Toxic particles from cleaning products, stoves, paint, air fresheners, and even furniture can linger in your home. Add to that bacteria, viruses, allergens, mold spores, pet dander, and dust, and you've got a cocktail of harmful contaminants that can contribute to cardiovascular disease, lung disease, and even neurodegenerative conditions.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Your home should be a sanctuary, not a source of toxic air pollution. That's why I trust Air Doctor Air Purifiers to protect my family. Air Doctor is the first affordable air purifier that removes virtually 100% of particles as small as 0.003 microns, 100 times smaller than the standard HEPA filter.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It also eliminates the vast majority of volatile organic chemicals, gases, and other dangerous pollutants. Thanks to its ultra HEPA filter and perfectly sealed system, I've partnered with Air Doctor to offer my listeners an exclusive deal. Right now, head to airdoctorpro.com slash drhyman to save up to $300 on Air Doctor today.

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Today we have an amazing conversation with one of my close friends, hero, and brilliant thinker about the things that matter in life, Simon Sinek, who's got an incredible vision of humanity that I love. He's a spark that ignites past ideas. He envisions a world where people wake up inspired, feel safe, and end the day fulfilled.

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Well, let's get back to the conversation about friendship because I think that the fundamental thing is... We should garden and farm with our friends.

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Well, we can't live... I mean, when you look at the problem... Subsistence farming. That's what... I think it's right. I mean, I think community gardens are amazing. I think they're a great service for people. And I think that when we're finding... is that loneliness is as big a killer as anything else. Some have said it's equivalent to smoking two packs of cigarettes a day.

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And how many, especially men, don't have someone who's a good friend? How many people don't have somebody to call when shit goes down? Right?

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Yeah, it felt amazing.

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They're wonderful people.

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He's an unshakable optimist, much like myself, a pathological optimist. He's a trained ethnographer. He's fascinated by people and organizations that make a lasting impact. He's discovered remarkable patterns in how they think, act, and communicate, reveals how people perform at their best. He's known for his TED Talk on why in his viral video on millennials in the workplace.

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There's a huge biology to it, too. I don't know if you know, but there's a whole field of sociogenomics, which is how our social interactions affect our gene expression. Say more. So if you're in a conflictual... a relationship with someone, your inflammatory genes are turned on. Literally, not just your emotions are inflamed, but your biology turns on the inflammation system.

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Like fight or flight kind of stuff? Not fight or flight. Just if you're like in a shitty relationship or if you're fighting with someone or you have a conflict, you turn on inflammatory genes that then... increased expression of cytokines that cause inflammation and that cause disease.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And all chronic disease from depression to heart disease to diabetes to obesity to Alzheimer's are all inflammatory diseases. Conversely, if you have a connected, loving relationship with somebody, it turns on anti-inflammatory genes.

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Yeah. And they did a study with entrainment, where if you sit with someone and you have an authentic connection that you can put EEG and EKGs on, basically brainwaves and heartwaves, you can see the heartbeat of someone you're having a deep connected relationship with in your brainwaves. It's wild. So it's not just a feel-good thing on an emotional level.

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I think his TED Talk has gotten over 80 million views. He's gotten many best-selling books, Start With Why, and his podcast, A Bit of Optimism, which is amazing you should listen to, continues to inspire so many people. He's the founder of the Optimism Company and Optimism Press, and he shares all kinds of innovative views on leadership, which attract attention from all over the world.

The Dr. Hyman Show

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It's a physiological response that happens of being in connection. If you take animals and put them in cages and separate animals and feed them exactly the same thing and have everything else the same, the one that's isolated versus the ones that are connected will shrivel and die and get sick. And so humans are the same way.

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And we've gotten into a situation where friendship and connection is sort of like

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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How come that's not on a prescription? It should be. I prescribe it. In fact, I actually, based on this work that I did in Haiti, I met a pastor after Rick Warren, who wrote The Purpose Driven Life, and had a church with 30,000 members.

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And I met him, he came to my office, and we started talking, and I said, hey, you know, Rick, tell me about your church, because I'm a Jewish doctor from New York, I don't know much about evangelical Christian churches. He's like, yeah, we got 30,000 people. I'm like, wow. It's a lot of mega church.

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He's like, yeah, we got 5,000 groups that meet every week, small groups in the church to help each other live better lives. I'm like, oh, this isn't a mega church. This is thousands of mini churches. And I had that light bulb moment. I'm like, well, I just come back from Haiti. I said, why don't we put a healthy living program into the groups and see what happens?

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He says, great idea, because I was baptizing my church last week, and after about the 800th person, I'm like, man, we're a fat church, and I'm fat, and we gotta do something about it. And so we put a program together through the small groups where people were just helping each other. There was no doctor, nutritionist, health coach, nobody. There was just a curriculum.

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We had a big rally, sort of a big event where we talked about, and Rick talked about the biblical rationale for why God wants us to be healthy. I gave a bunch of speeches and talked about how God lives in you, why are you feeding him crap and things like that. If Jesus came to dinner, what would you feed him? Big mac fries and a Coke? And they got it. Ain't that the truth. Ain't that the truth.

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If Jesus came to dinner, what would you feed him? Exactly. So they got it. I said, if you feel like crap, how are you going to serve God? How are you going to serve each other? You've got to take care of your body. And so they got it. And they did this together in community. It was jogging for Jesus and all these... It's great. It was incredible.

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And they lost together a quarter million pounds in the first year and they did it together. And then I took that same model and I applied it at Cleveland Clinic where we created small groups where people helped each other. And we did research on us and published it. There were three...

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times better health outcomes on validated metrics of health outcomes compared to one-on-one visits for the same condition with the same doctors. So the doctors in our clinic could see them in one-on-one or they support them in a group. The group was three times as good as seeing the doctor one-on-one in terms of health.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I'm trying, I'm trying.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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He recently had President Biden ask him to come to the White House to be on his podcast, to be on Simon's podcast. He works with the U.S. government, with the military, Rand Corporation, and he's just doing cool shit.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It is essential. I mean, I think the models of support, whether it's coaching, whether it's one-on-one coaching or support, whether it's group models, they have to be the thing that's gonna change. Because we get healthy together, or we get sick together, So a quote from Benjamin Franklin is, we must all hang together or surely we'll all hang separately.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And I think that's kind of where we're at in society.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No, no, no, there's so much science on this. We wrote a book about this work called The Daniel Plan, after Daniel from the Bible, who resisted the king's temptation of rich food and was better for it. And we talked about the five Fs. Food, fitness, focus, which is your mental fitness, faith, and friends. Why aren't friends number one? Well, they were maybe in there somewhere. I don't know.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I don't know the order. But it was like, food, probably friends. But the whole point is, friends are such a key part of our well-being, whether it's understanding the blue zones, or how, whether it's AA or Weight Watchers, it's how we change.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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100%.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So let's jump right into our conversation with Simon where we talk about friendship, which I think is one of the neglected topics of our time, the thing that matters most about how we live and feel. And at the end of the day, if we aren't connected, we can't be healthy.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Because we're afraid to be authentic. I mean, that's the hard part, right? Have you ever struggled to make friends? When I was a kid, I didn't have any. I was a weird kid. I just was in my head, read a lot of books. I was a little weird and kind of a nerd. And you had a lot of health issues when you were younger. Not really. They came later, right? When I was in my 30s. Okay, okay.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And I was living in Toronto in the 70s. It was a spiritual wasteland. And I did not kind of relate to anybody. And it wasn't until I left and went to college and went to Cornell that I found other people who were like, oh, wow, you actually...

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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think like me and you read the same books you do the same things and in fact i actually my first real friend i met on the top of a mountain in the canadian rockies we were backpacking and it was a week out in the middle of nowhere by myself and he was a week out And we crossed over on Badger Pass in Alberta in Banff National Park. And we just had this kind of moment of connection.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And so I think you're going to love this conversation about friendship, both from a humanitarian perspective and even a physiological perspective where we dive into the biology of friendship. So I think you're going to love it. Let's just jump right in. So Simon, it's great to have you back. I'm so excited about our topic today, which is friendship. Thanks, Mark. Good to be back.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And we both found out we were going to be at Cornell in the fall. He was in Ithaca College. I was at Cornell. We climbed this mountain the first night called Brachiapod Mountain. It was like 11,000 feet. It was like this kind of prototypical pointy top mountain. We sat on the ridge and watched the sunset at 11 o'clock at night and then ran down the scree.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And we just had this extraordinary experience. And we got back and we got together. And we didn't know if we were going to be friends or not. But we became friends.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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like brothers and still friends today he's my best friend yeah we've 40 46 years later wow yeah 46 years later we do mountain bike trips all over we we're we're very close and um you know we help each other and when one's down the other picks one one up and i'm down he picks me up when he's down i pick him up and we've had this really sustained deep authentic intimate relationship for 45 years that's

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And it was a place where I could say and be and do anything. And it was a remarkable experience for me to actually feel seen and loved. It was like the first person who loved me who didn't actually have to love me like my parents. They didn't have to love you. They just loved you. And that friendship for me has been like an anchor in my life.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Throughout all the troubles and tribulations and successes and diseases and His wife committed suicide. I went through three divorces. I got very sick. He had... You're such an overachiever. Yeah. I know, right? The... I'm an expert at relationships now.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I got it right, though. The...

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And they're not jealous.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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With 24 strains and a pomegranate-based prebiotic, DSO-1's formulation have a multitude of evidence-based whole body benefits from promoting healthy regularity and easing bloating to supporting gut immune function, gut barrier integrity, glowing skin via the gut-skin axis, and heart health via the gut-liver axis.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's such an important topic, so let's jump right in and get to it.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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That's interesting. But you can call me with good news. Oh, thank you.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Well, it is. It's important to take an inventory of your life and your friends. And if you don't have good friends, it's really important to cultivate them, to invest in them, to find them. And there's ways to do that. I mean, there's ways to put yourself in environments and situations. And part of it's like who you are, right? For me, you know, I wear my heart on my sleeve and I'm just who I am.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Like when we met. Oh, I remember. It was a weekend and I just got through this very intense emotional process.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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i you know worked for a lot of this trauma that i was had experienced as a kid and i was just like kind of like in this altered state and then i met you and i don't remember oh i remember oh i remember and i i think that's why we became friends you put it on your sleeve because i just i just shared authentically and and we just then had this connection and it was that's kind of what i'm talking about is in order to actually create friendship you you have to

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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be open, you have to open your heart.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Oh, I did that for so many years in relationships. I was like, oh, it's good enough. Oh, this bad stuff, I just rationalize away and...

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It might be, yeah. It might be. So if you're going to have a little piece of chocolate, just enjoy it. Well, you're right, Simon. The greatest pharmacy is the one between your ears. And it can actually kill you or it can heal you, literally. I mean, that's how voodoo works. It's not like they just kind of like put a hex on you and you die. I mean, people, that actually happens. Yeah.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So I think how we think about things matters. So if you want to eat a cookie, eat that cookie and love the cookie and enjoy every bite.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, well, we sort of touched on it before, but when you're in a conflictual relationship, your physiology changes to a state of disease. Cortisol goes up, your inflammatory cytokines go up, your microbiome can change. I mean, a whole series of things happen in your body that make you more sick. And we see this happening.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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We see people who are in bad relationships just do poorly and get sick more often. And so I think the data is there. It's just really the question is how do we navigate a world where friendship is not of value? It just seems like the last thing on the totem pole. And after work, after success, after social media, after whatever else we're doing, exercise, food, it's not something we invest in.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And it's a crisis. It's a severe crisis. I mean, you probably saw those articles in the New York Times about men and friendships, and it was just so heartbreaking. And for me, it's been a value I've had my whole life, and I've intentionally invested in friendships. And when COVID happened, you know, we're all isolated. We're all alone. And September 2020, my wife and I split up.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I just had back surgery. I was alone. It was COVID. And what did I do? I sent an email to my closest men friends, six other men. who I've done men's work with, done men's retreats with, done medicine journeys with. And I said, hey guys, can we start a little Zoom once a week for an hour maybe? And they're like, how about we do two hours every week?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And we've been going for, it's plus four years now. And it's remarkable to have this container

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And what's been interesting to watch is that even though these were all my close friends for 40 years, 30 years, that the depth of our friendship has gotten more profound, the more vulnerable we've gotten, the more we open our hearts, the more we share our fears, the more we share our successes, the more we share, whatever is going on in our life doesn't matter.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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There's always something with one of us. And to me, it's like an anchor. And most of us don't have that. And in Okinawa, one of the blue zones, there's a thing called a moai, which is when you are born, you're stuck together with like three or four other kids, babies. And that's your basically group for your life. Isn't that amazing?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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If you feel like shit, you know, you can't show up and be present and engage and be there. And yeah, just even be present to have a conversation if you're foggy and fatigued and you're you feel like crap and you're dealing with all kinds of issues, it's hard to really be present. And that's what you need to do to be a friend. You have to show up.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Maybe I disagree with myself as I'm saying the words. I'm thinking I'm full of shit. I mean, it depends on the situation. If you go through shit with somebody, even if you don't have all the same background, you can get close, right? And I mean, I was in Haiti. I was thrown together with all these people.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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In other words, if you're growing.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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But part of the friendship.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Time becomes the only bond. It's true, but sometimes when you drift apart or some people change, like if you're changing and you're growing or I was changing and growing and your friend isn't, and you see this sort of split happening, you have one of two choices. You can either go, okay, well, we're just moving apart and it was a nice while it lasted, or you can actually kind of go in for...

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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kind of a surgical, spiritual surgery. And sometimes it's painful, but I've done this with friends where I've seen them be in bad relationships or be in a job they didn't like or doing things that were contracting their life and becoming smaller when they were expansive, open beings when I knew them earlier.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And I had a choice where I was gonna just kind of let this happen, or was I gonna go in for a surgery? And was I gonna do a spiritual surgery on this person? And some of those people are open to it, some of them are not. But I had to drug them. Literally, I had to give him MDMA. I literally spent hours acid and basically get him to really see how his life was contracted. And he needed that.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And he needed to kind of break the cycle of his pattern of thinking. And now... You know, he's lost 40 pounds, he's out of the relationship, he's free, he's got out of his job, he's kind of having the time of his life, he's exploring his own development, he's growing, he's let go of his fears around money and this and that.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I mean, it's amazing to see a transformation, but it wouldn't have happened if I hadn't leaned in as a friend.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I mean, I think that speaks to what defines friendship in my mind. What defines friendship is the ability to be authentically who you are and to be authentic and transparent with your friend. Just like your friend was, right?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And that's a very scary thing for people to actually let down their guard, to be open and to risk. And it's fearful, but that's what creates real friendships. That's what creates real friendships.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, I mean, and it speaks to that same point about not just co-living, in a sense of just doing things together. Existing together. Going to movies together and having fun together, but rather... Yeah, just superficial dinners.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Right.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I can't have an infinite number. It takes time. It takes time.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, and that's the thing I think we neglect, right, is making a deliberate effort to spend time with friends, to do special things, to kind of take the time to slow down and stop. I think so. And actually have conversations that matter. And it's kind of the last thing we tend to think about. But as we talked about earlier on, this is a central part of happiness, of joy, of longevity, of health.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Most of my friends are in their 30s and 40s now because like, you know, a lot of my older friends have just sort of checked out.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I mean, it's evolutionary. I mean, I don't know if you know, E.O. Wilson wrote a book called The Social Conquest of the Earth about from ants to humans, how we have to work together to survive. And in fact, altruism is a built-in phenomena and that it activates the same neural circuits as heroin or cocaine or sugar in terms of the nucleus accumbens and the pleasure.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And I remember this, it sounds kind of weird to say, but when I was in Haiti and I was sleeping four hours a night and I was working, helping people all day, barely eating anything, probably dehydrated in the hot sun, I felt like this sense of happiness and joy like I'd never felt.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And it was weird because I was in the middle of this disaster with people with limbs amputated and dead people everywhere. The stench was amazing. But something was happening in me where I was in service of others. I wasn't thinking about myself. And it's sort of why I do what I do. I mean, I'm always in service of others. And I always am happiest when I'm serving others.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You know, like before this podcast, I came because I was helping somebody and I was late because this person who's in my kid needs help and he's sick and he's got this issue. Could you also help him? And I'm like, okay, I get it. And you know, because I can, I do. There's a book called Survival of the Friendliest.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So as you start to think about this book, Simon, and I can't wait to read it even though you haven't written it yet. That's a good sign.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Excessive cell phone use. Excessive social media. It's a paradox because you need mental health to be a good friend. Right. But if you don't have friends, it's hard to have good mental health.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I'm going to order it. I'm going to pre-order it. Cover to come. Title to come.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's true. So as you're thinking about this book... The reason I said that is because that's your thing. The microbiome? You like a microbiome. I do. Well, if your bugs aren't friendly... You love a gut health. If your bugs aren't friendly, you're not happy. Can I just go... I have to interrupt here.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So they're kind of synergistic. And the depression is an interesting phenomenon because we have such a crisis of mental illness in this country. And part of it's because of loneliness, isolation, disconnection, social media. Yeah. all the things that I think you're thinking about and actually writing about, hopefully with your new book on friendship.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Well, if there's sugar in them and there's artificial sweeteners in them, they definitely aren't good for your gut.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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That's why I said if it has a health claim on the label, I avoid it. Got it.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's a lot of sugar.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Or five and a half teaspoons of sugar.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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If it has a health claim, don't eat it. If it has a health claim, don't eat it. High fiber, low fat, low sugar. It's just... An egg doesn't have a label on it. You know... broccoli and apple doesn't have a label or a barcode or an ingredient list. Stick with that. So speaking of friends, let's go back to friends. I think this is really important. We're talking about the importance of friendship.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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We're talking about how critical it is for your health. We're talking about how critical it is for your overall mental health and well-being. But a lot of people listening are isolated and disconnected and don't know how to make friends. Clearly, they listen to a podcast. Maybe. I listen to podcasts. With your friends? Nobody listens to podcasts with their friends.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's a lonely experience.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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There's a great book I read once called Refrigerator Rights, which is how many people in your life do you have the right to go in their house and open their fridge and eat whatever you want? Love that. And that's a measure of the quality of your friendships and the health of your social network.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I'm staying at a friend's house and I went in their fridge this morning and I took out some food because I had to go and I was busy today. Yeah, you didn't ask permission. No, I just took out the bits. Or you politely go, can I eat something? I'm going to tell them after. But there were these Maui Nui venison sticks and I knew I had a long day and I didn't have time to eat. That's so funny.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So I had refrigerator rights in that house.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I wouldn't. It's been there for two weeks. You go, okay.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So if it's so important, people listening, I imagine are thinking, oh, this is great. I feel this. I know this is how important. And I feel the disconnection. Yeah. But I don't know how to make friends. I don't know where to start. I don't know how to take the friends I have and make them better or find new friends. I don't know how to make friendship the medicine that I need in my life. Yep.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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As a member of the clinical board, I'm excited to share some new research we're publishing as DS01 is now the first synbiotic clinically validated to produce butyrate and crucial microbial metabolites, which you've heard me talk about.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Where does a drugstore for friendship? How are you thinking about this? And as you start to think about this book, how are you thinking about supporting, coaching, imagining how to build that network?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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But from my lens, when I look at people's mental health, I look at it through the lens of biology, because we now understand that the brain is obviously connected to the body, which has not actually been part of medicine.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Vaguely, vaguely.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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That's the history.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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The old joke in medicine is psychiatrists pay no attention to the brain and neurologists pay no attention to the mind. But now psychiatrists are paying attention to the brain and they're finding that brain dysfunction, brain inflammation is actually driving much of mental illness, everything from depression to anxiety to OCD to bipolar to schizophrenia to autism, all these things.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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One of the things I'm curious about, I'd love your opinion on this, is my experience is two things really help foster deep friendships. One is curiosity. So being deeply curious about who that person is and asking questions about it. What are they afraid of? What makes them laugh? What makes them most excited in life? What brings them joy? What are they struggling with? What's going on?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Just getting curious about somebody and then letting them talk. Most people don't get that chance to have someone really be present and listen. And the second is to be vulnerable yourself. So to let down your guard and to share what's in your heart because it all of a sudden gives permission for the other person to start to do that.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And then once you get past that kind of first layer of soil, you get down into the mother load of authentic human relationship.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, and I think it's hard for people to do that though. And how do you invite people to?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And if you don't get anything back... I'll show you mine if you show me yours. Yeah, exactly.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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are connected to brain dysfunction. And yes, it can be caused by an external stressor, like a spouse dying, or trauma, or things that are external. But it also can be caused by nutritional deficiencies, and your microbiome, and environmental toxins, and things that actually are treatable and measurable.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And then did you feel like you suffered because of that?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I overshared. It's an interesting question. Is oversharing a problem? Depends on the person.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Well, maybe just asking, hey, I'd like to share this. Yeah, I think asking permission.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's like when you have a... That kind of resets their barometer.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You know?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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What's the sort of aim you're targeting?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You mean love relationships or just friendships?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And so I think, you know, I was just back, for example, here a few weeks ago in LA and I was at an event. This guy comes up to me, Dr. Hyman, I have to tell you, I had severe bipolar disease when I was a teenager. I was on a pile of medications. I was on antipsychotic drugs. And I started, you know, reading your book on the brain and the mind called Ultra Mind Solution.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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I love that. I mean, it's interesting that one of the chapters of our book around how to get healthy is friends. Yeah. Five Fs. Yeah, exactly. Amen. And on that note, my friend, thank you so much.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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So yes, Simon, thanks for talking about friendship and your vision and your incredible like kaleidoscopic mind focusing on this topic because it's, I think, one of the most existential topics of our time, the disconnection, the isolation, the loneliness, and that investing in friendships, understanding what they are, how to cultivate them, how to create them, how to foster them, nurture them, how to be a good friend.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's the best medicine. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professionals.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And I followed your directions. I changed my diet. I took the supplements. I did that. And now I'm good. And I got off of my medications and I'm a high-functioning human now.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Butyrate is a short-chain fatty acid that is vital to our gut barrier and associated with healthy immune function and other beneficial metabolites associated with mitochondrial health, energy production, and healthy aging. I'm continually impressed with Seed's rigor and commitment to novel science, and I truly believe they have set a new standard in probiotics with DS01.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Absolutely. Absolutely. I mean, so much data on this, Simon. I mean, there's a very famous trial in Australia called the SMILES trial. They come up with all these great names for studies. But it's Dr. Smiles? Yeah.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No, they essentially, no, I forget the acronym, but it was essentially, they swapped out, you know, did a randomized controlled trial of giving people healthy whole foods versus processed food. And there was a huge improvement in mental health by eating whole foods on a depressed population.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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They've done studies, for example, in juvenile detention centers where there's a lot of, you know, sort of mental illness and These kids, by swapping out the crap for healthy food, had a 97% reduction in violence, and 75% reduction in use of restraints, 100% reduction in suicide rates, which is the third leading cause of death in teenage boys. Profound, and prison's the same thing.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You get prisoners healthy food compared to the crap. 56% reduction amounts.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, it is. It is, right. Because there's no choice involved. Right, it is, yeah.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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No. They're just eating whatever they're given. And then the violent crime goes down 56% in prisons. If you add a multivitamin, it goes down to 80%. And with function health, we're finding huge amounts of nutritional deficiencies. I just had a friend who's a vegan, and he was severely omega-3 deficient, very depressed. And he's piling on omega-3s, and his mood's completely different.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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And we know that omega-3s play a huge role in mood. We know that folate and B vitamins play a huge role. And we know that many people are deficient in these nutrients. And we can measure those biomarkers with testing that wasn't available before for people. Now it's accessible to anybody.

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Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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To incorporate DS01 into your daily routine, Seed is offering my community 25% off your first month with code 25HYMAN. Head to Seed.com slash Hyman. That's Seed.com slash H-Y-M-A-N for 25% off your first month. When it comes to optimizing your health, performance, and longevity, supporting your body's ability to repair and rebuild is everything.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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You shouldn't be. No, I'm genuinely completely fine with it.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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But I'd rather not.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, that's right.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Yeah, you're only as healthy as your five closest friends.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Right?

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's not like you're... I think a lot of us know it, but there's a whole subset of our population that doesn't know what it means to eat well. Different problem.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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It's shocking to me, but it's true. And it's because the food industry has been so good at manipulating the public to think that certain foods are healthy that are not. And they put health claims on labels of stuff that's the worst possible food. All natural, which means nothing. My basic rule is if it has a health claim on the label, it's bad for you. Don't eat it.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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If it has a health claim on the label, don't eat it. Yeah, because if it's trying to hide something, it's trying to hide something. It's like low fat, low sugar, sugar-free. What else is going on in there? Right.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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That's why I'm such a big fan of Perfect Amino, a clean, highly absorbable source of essential amino acids. Amino acids are the building blocks of protein crucial for muscle recovery, energy production, and collagen synthesis for healthy skin.

The Dr. Hyman Show

Friendship Is Medicine: The Surprising Science Behind Connection | Simon Sinek

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Uh-oh. So you were kind of going into the rabbit hole of, you know, we know what to do. Why don't we do it?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Everybody's different, right? So, you know, it doesn't mean that, you know, what works for You say, oh, I found that this screwed up my blood sugar. It doesn't mean it's going to screw up your friend's blood sugar, right?

The Dr. Hyman Show

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Yeah, yeah, yeah.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So how soon do you have to walk after you eat?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Those are the hallmarks of this poor metabolic health that now affect almost nine out of 10 Americans. And they're the things that are getting worse and worse and worse. So we're seeing obesity, heart disease, cancer go up. I mean, dementia rising. We're not winning the battle. We are seeing more and more chronic disease every day, more and more obesity.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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That's just so fascinating. It's like we just sort of have this one size fits all approach in traditional medicine and it's just so far from that, right? You also learned about, for example, what would be things we should never eat? Like one of those things we should just never eat.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I think getting the specific data is just so fascinating. That's why I want to get into it.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Skittles. Skittles, wow.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I love that term. I never heard that. I love that.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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We're better and better at taking care of problems. We have better and better medication, better surgical techniques, better advances in our science. and we're failing so badly because we're barking up the wrong end of the tree. And that's because we're not looking upstream for the problem.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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We used to have those things when I was a kid. It was like this powdered stuff, Lick-O-Mate or something. I forget what it's called. You put a stick in, you lick it, it's just pure sugar.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I think it was out of me. I don't remember seeing that anymore. I mean, I don't really look for it, but I was like, that was my main go-to thing. It's like when I was six, seven years old, I wanted to lick a maid. It was like a fentanyl lollipop, you know?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Get the cereal out of the house. So you mentioned takeout and other things too, right?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Wait, wait, wait. Honey Nut Cheerios. So we think honey is good, nut is good, and Cheerios are good. So it's like actually just a wolf in sheep's clothing, it sounds like.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Oh my God. Worse than Froot Loops or Pebbles or Cocoa Puffs or any of that?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Yeah. I mean, you know, Casey, I just break in for a minute. I remember when I was filming the movie Fed Up and one of the scenes was where the mother was like trying to get her kids to lose weight and her family to lose weight. And she's like, well, what I really focused on is healthy breakfast cereals. And she pulls out these cereals that are marketed as, quote, health foods.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I mean, Kellogg, who invented breakfast cereal as a breakfast food, which wasn't a thing, right? These are basically dessert for breakfast. It's 75% sugar and that is having a soda with breakfast. I think people need to get that cereal and starch for breakfast is a huge no-no. If you can do one thing to change your biology quickly, it's get rid of any starch or sugar for breakfast.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So tell us about the foods that are driving all these problems, the places we should be looking at in terms of our diet and our lifestyle.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Give me the peach pie. I love peach pie. I know. Exactly.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Fat and protein for breakfast, get rid of the starch and sugar. Very important. And I think it's super important. I mean, I used to, in my sugar detox book, I create a smoothie, which essentially nuts and seeds. So it was raw nuts, almonds, walnuts, pecans, whatever, hemp seeds, chia seeds, flax seeds.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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putting in like cranberries, which is actually very low glycemic, a lemon, maybe some berries, unsweetened macadamia milk or whatever. And it's basically in greens, you can put in there an avocado. And it's basically a protein and fat smoothie that tastes delicious.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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And it's not all the typical... I mean, oh, my God, like things like Ensure Boost, all these sort of meal replacement things. Most traditional smoothies are full of sugar. Artificial sweeteners are processed, highly processed protein powders. And it's so good to get just real food. So I love that real food smoothie. I want to ask a couple more questions.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So there are a bunch of things you learn just because this is such a new area. We're just learning about in real time what happens to real people in in a continuous glucose mounting setting, which people have to realize this is not a technology that's been around for a long time. It's relatively recent, and it's even more recent that it's being used at scale by non diabetics.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So that's a huge thing. We're just learning stuff that we just never had insight into before. And Levels is capturing that data and making sense of it. It has so many beautiful lessons. And for you, I mean, for anybody listening, and be launching it's a great technology to actually see what's going on with your own biology. And I was super surprised, too, and shocked.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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And I'll just give you a little anecdote of what happened to me. But the first night we got it, I used it. I was at my friends and we had this big dinner. We ordered all the healthiest food from this regenerative farm and lamb and all these veggies. It was so healthy and not sugar. There was no starch. It was amazing. And we ate so much food. We just ate a huge volume of food, of healthy food.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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And we both were like going to bed, checking our sugar and texting each other like, what happened? Our sugar is like 160. This is freaking me out. What's up? Like any big meal also can cause a spike. But there's a few things you learn. One is, what are the surprising things you learned that we should really never eat?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I mean, sorry, that we should, that actually spike your blood sugar that are surprising to you. And what foods might not actually spike your blood sugar, but you still should get kind of rid of.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Grass-fed beef with it, as before?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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You mean the fasting mimicking diet, the Prolon diet? Yeah.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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It wasn't the whole program. Nope. It wasn't the whole program. This is an individual food. Yeah.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I need to talk to Walter Longo and tell him to swap out that soup. You should just send it to him.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Yeah, somebody's like, what bar should I eat? It's such a big question. What protein bar? What bar do I have? What's good? And people are eating stuff, and I'm like, .

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I used to live on those things. Yeah.

The Dr. Hyman Show

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Yeah, I bet. I mean, a lot of people are trying to design products that are good, but they never had this tool before. So now they can reformulate, maybe think about it. And I think that's the key. We have to stay current with what's true.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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And I think your work and getting this data is gonna be so important to helping us be empowered around making the right choices in general, but also for us, right? So you also mentioned things that like could spike your blood sugar. I mean, they don't spike your blood sugar, but actually we should still get rid of. Why is that?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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a sugary soda with high fructose corn syrup, you'll get a mixture of glucose and sucrose. But if you have pure fructose, which is like agave, for example, that's just pure fructose. And that actually turns out to be pretty bad for you. If you're eating fructose in the matrix of a fruit, it's probably not as bad, right? It actually can be okay to have it in a complex of a meal.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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We'll talk about food pairing in a minute. But the idea that you can be eating certain foods, fructose, which a lot of, for example, processed food is mostly fructose. They use high fructose corn syrup, but it could be 75% fructose.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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It's about the uric acid in the blood that's causing so many of these issues. And fructose is a huge culprit. So I just wanted to pause there.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So are you saying this based on your data from levels around the refined seed oils or just in a general way?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Yeah, amazing. So I have a question about another aspect, which is not exactly what we're eating. It's dealing with more complex nuances around what we eat with what, when we eat.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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right the timing of eating uh you know what we eat first second third this is really interesting and i remember talking to an endocrinologist at harvard i think a while back he said you know refining like if you have a glass of wine at the beginning of meal it messes up your metabolic health but if you eat it like halfway through or drink it halfway through or have it after it doesn't or if you eat a piece of bread before dinner it's a disaster but you have it like halfway through the meal doesn't spike your blood sugar as much so tell us about what you're learning about

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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you know, what you should eat with what to kind of minimize the spikes in blood sugar. And two, what you should eat first, second, third. And three, how does time-restricted eating affect all this blood sugar stuff?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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No, you could even take a spoon of Metamucil in a glass of water and drink that. I mean, I've actually studied that. It helps. PGX, another one, polyglycoplex, which is from cognac root of Japanese fiber, the shirataki miracle noodles. That stuff is amazing, and that can be powerful. And you give it before a meal.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I've had people lose 40 pounds like that just adding that to their diet because it stops the spike in insulin, stops the spike in glucose. Pretty amazing.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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And they're actually called, they're actually called cognac, cognac. It sounds like cognac. So it, and it's not the cognac you drink, but it's, I was corrected by David Boulay. It was a friend of mine who's a chef. I'm like, oh, cognac. He's like, no, no, no. It's cognac.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Amazing. You know, I think what you're saying is so important, and it speaks to something people really don't talk about enough, which is this idea of glycemic load. So the glycemic index, I'm talking about does a particular food spike your sugar? If you eat that food in isolation, this is what you'll see. But when you look at how we actually eat, we eat food in a food matrix.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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We eat protein, fat, fiber. In fact, there are very few foods that are just pure whatever. So protein, like meat, is pretty much protein, and just olive oil is pure fat. And, you know, sugar is pure sugar. But often when we eat like nuts or seeds or even vegetables, vegetables have fat, they have carbohydrate, they have protein.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So it's interesting to kind of look at how do you design a way of eating that is actually creating a meal that can include foods you think are maybe forbidden, but actually you can add them in in small amounts in ways that their effect is blunted because they're in this food matrix of protein, fat and fiber. And protein, fat and fiber are your friends for regulating your blood sugar.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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That's the bottom line here.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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That's great. I mean, there's a lot of tips. I created a video once called how to never be in a food emergency. And it's kind of a goofy video. You can find it on my website, but essentially I kind of put all the snack foods that I choose to travel with.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So I don't get in a food emergency and, and everything from, you know, olives, you can get packages or nuts or seeds or canned fish, salmon, jerkies, grass fed beef jerkies, for example. And I have all this stuff. So it's all stuff that is the opposite of people's typical snack foods. So snack foods aren't necessarily bad. I mean, I don't really snack. I don't think we should be snacking.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I don't think we should be eating after dinner. I mean, I think snack culture is just ridiculous and it's actually a driving force because how do we produce an extra five to 700 calories a day per person in America? What are we going to do? The food manufacturers want to sell that. The farmers want to sell that.

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Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So we're pumping in all this extra food in the marketplace, mostly in the form of these real snack foods. And it's a disaster. But if you're going to be on the road, you might need to eat. And I can tell you, I carry a day or two of food in my bag all the time. So I never get in a food emergency.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I'm never in an airport or somewhere where I'm like starving to death and have to make a bad choice because I'm just like everybody else. If I'm hungry... And I'm going to die because I haven't eaten something, which is what your body basically does. It's like a limbic response, the fight or flight mechanism. It's your reptile brain. You're not going to make a rational choice.

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So I make sure I keep all that stuff with me all the time. And it's great to learn from you what are the things that are the most effective. So that's really great. I want to ask a couple more questions before we close, unless you have a comment to make about that.

The Dr. Hyman Show

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that's amazing yeah i you know i i agree i mean i find that my i'm never in a state of emergency with food i know what to eat when and i have my way of balancing my blood sugar and i just i never get these crazy swings some like a few days if i really like kind of missed the boat or was with friends or you know, we have some kind of, I don't know, my schedule gets disrupted.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Yeah, I will get hungry or hangry like everybody else, but I really learned how to actually regulate this. And it's so great because you're not like stuck in this vicious cycle of sort of looping on high and low sugars and insulin and ending up, you know, craving foods you shouldn't crave.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I want to hear this drum roll, please. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I mean, it's really quite amazing how if you just learn a little bit about your biology, you can fix this problem. So the other thing I want to talk about was like, what do you find instead of this whole conversation about what's normal blood sugar? Because the, you know, what we learned in medical school is if your blood sugar is 100 or less, you're okay.

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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Actually, when I was in medical school, it was like 110 or 115. Now they've lowered it to 100. But we're actually learning that maybe even 100 is not that great. So tell us about what we're learning about the spectrum of blood sugar, fasting, and even after eating food. What's that tell us about what we should be having as our blood sugar as opposed to what we think of as normal?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So what does lagging indicator mean?

The Dr. Hyman Show

Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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So by the time your blood sugar goes up, it's already way too late. It could be decades of metabolic poor health before your fasting blood sugar ever goes up.

The Dr. Hyman Show

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So do you want to know my secrets for living a long and happy and healthy life? Well, all I have to do is check out my weekly newsletter, Mark's Picks, where I share my favorite tips for health, longevity, wellbeing, and lots more. Check it out and the link below. I think this is so important.

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Encore: The Worst And Best Foods For Your Blood Sugar with Dr. Casey Means

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I remember a case of a patient who was, I think I might have mentioned on this podcast before, because it was so striking to me. She was classic shape of Apple, which is big belly, skinny arms and legs, classic pre-diabetic insulin resistant. I thought, I'm going to look at her blood sugar. She's going to be diabetic. And she had perfectly normal blood sugar.

The Dr. Hyman Show

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We even did a glucose tolerance test and her blood sugar never went over 110. And it was like, 80 fasting, maybe 100, 105 after a sugar load, like drinking two Coca Colas. And she, her sugar was like perfect. And we also checked her insulin, which most doctors never do. And her fasting insulin was like 50, and it should be less than five, ideally two or less.

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And anything over 10 is like yikes, right? And she was 50. And then her post-glucose challenge insulin was like 200, 300. It was just off the chart. And I've rarely seen these spikes that high. And honestly, I think we probably would see it in the culture much more because my patients already come in. They're pretty health conscious. They're health focused. They're not eating fast food.

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They're not drinking tons of soda. So I see a lot of problems. But when I have these kind of virginal patients who are just eating the typical American diet, it's shocking. to see the levels. And you often will miss things.

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If you check the hemoglobin A1C, if you check fasting blood sugar, which is what typically doctors do, you're going to miss a lot of cases of people who are really in the metabolic health crisis. So I think what your point is really, really important.

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That's amazing. That's so amazing. But so you're saying basically we should never have our sugar over 120 after we eat, right? So we check our levels monitor. We should never go for 120. Is that right?

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Yeah. Wow. Amazing. Amazing.

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Yeah. I think we don't know yet. I mean, I think it's really up in the air. And I agree. I don't think probably should go over 110. I agree. I think a lot of people do. But that's interesting. Well, this has been such an incredible conversation, Casey. Your work is so important. I really love having you on the podcast. And actually, you are offering

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to people who are listening in the audience, a beta program to get over the wait list, which is kind of cool. There's 120,000 people in the wait list. So if you want to skip the line, go in, try it early. Go to levels.link forward slash Hyman. It's going to be in the show notes, levels.link slash Hyman, and you can get into the beta test. It's super fun. I've done it.

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That's huge. It's all about empowering people, democratizing healthcare, democratizing medicine, giving people their own health data, helping them learn about it, be their own autonomous health creating units. Because as we know, 80% of health doesn't happen in the doctor's office and maybe 20% doesn't. I think that's an exaggeration. Health happens where we live.

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It's really interesting to learn about your biology. Casey, your work is so important. We're probably going to have you back on when you learn more and more about this. Everybody should check it out. And if you love this podcast, please share it with your friends and family on social media. Leave a comment. What have you learned about your managing your own blood sugar?

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Maybe you've tried these CGMs. Subscribe wherever you get your podcasts, and we'll see you next week. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman.

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And we'll see you next time on The Doctor's Pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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It happens in our homes, in our kitchens, in our schools, in our workplaces, in our grocery stores, in our restaurants. That's where health happens. And if we don't focus on those factors and learning how to be not just waiting to go to the doctor to get fixed, but actually being in charge of our own health, being the CEO of our own health, we're not going to be able to actually break out of this

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horrible situation where it's kind of terrifying to me. I mean, you're sitting on the front lines of it like you are. It just seems like one of those conversations is just not really happening. Like nobody's really saying, hey, we're in like a crisis. Everybody's upset about COVID, but way more people die every year from bad food than die from COVID or get sick from COVID.

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And it's causing so much more suffering, so much more healthcare costs, so much more crippling of our economy. One of the things that's so exciting about the work you're doing, Casey, is that you're not using sort of these large randomized control trials and large observational trials and things that are sort of the conventional way of looking at people.

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You're looking at what we call end of one studies. In a sense, we're looking at how does each individual respond as their own control group? Because you basically slap on this glucose monitor that measures your blood sugar continuously called levels. you put it on your arm, you leave it there, and your sugar is just being tracked.

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And so you get to actually witness what your body does in response to a particular food or sugar. And you've got data from 50 million glucose readings, which is insane when you think about that amount of data that you're collecting and that people are using this technology. And we're learning so many things that are so surprising.

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And I think we know, for example, that no two people respond the same to exactly the same food. For example, in Israel, they did a large study that looked at the microbiome, and they found that there were differences in people's blood sugar response depending on what bacteria were growing in their microbiome in their gut, which is like, what? That doesn't even make sense.

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If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

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It depends on your genetics, depends on your overall metabolic health, it depends on so many different factors, your toxin load, all these modify your individual responses. When you've got these 50 million glucose readings from the Levels app, the continuous glucose monitor, what are the sort of surprising things that you found? These are sort of non-diabetics, right?

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So it's not like you're a diabetic, although probably I bet you're picking up that. People like 90% of people with prediabetes have never been diagnosed. I bet you're picking up a lot of that. What are you learning? What are you seeing? What is surprising?

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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hi i'm dr mark hyman a practicing physician and proponent of systems medicine a framework to help you understand the why or the root cause of your symptoms welcome to the doctor's pharmacy every week i bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health in today's episode i have some interesting discussions with other experts in the field so let's just trump right in the reason

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we are dying like flies in America, more than any other country, probably three or four times the death rates per capita, is because we are so frigging unhealthy. And that poor health is related to poor metabolic health. And essentially what that means when we say metabolic health is imbalances in your blood sugar, which causes high blood pressure, high cholesterol, and abnormal blood sugar.

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Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

Coming up on this episode of The Dr. Hyman Show.

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And what's the sort of hazard ratio? In other words, with traditional cigarettes, it was like 10 to 20 times an increase in risk of lung cancer. So on an observational study, that's a slam dunk. If it's over two or three, you usually probably have some causality. And that's two or 300%. And smoking was 2,000%. And so the question is, how big is the delta on them?

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C15 is a science-backed healthy fat found in whole dairy, and it's been shown to strengthen cells, support metabolism, and fight inflammation, key factors in preventing diseases like heart disease and type 2 diabetes. But here's the problem. Most of us aren't getting enough, especially if you avoid dairy like I do. That's where Fatty 15 comes in.

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Is it like a 20% increased risk, 100%, 200%?

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It's the first and only supplement to deliver pure, vegan-friendly C15 in a simple daily dose. Research shows that this essential fat works at the cellular level, helping to repair and restore your body from the inside out in ways that even omega-3s can't do. Plus, studies have linked C15 to improve sleep, better energy, and even a longer lifespan.

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And just for those who are not scientists, like who are not scientists, when you do an observational or population study, you know, there's a lot of things called confounding factors or variables where, for example, in the meat studies that I've talked about on the podcast before, it found that, you know, meat was harmful, but the people who ate meat in these large trials who are just population studies where they follow people over a long period of time, they get their dietary records and

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Ask them a food frequency questionnaire, which is super unreliable. It turns out that the meat eaters weighed more, smoked more, drank more, didn't eat fruits and vegetables, didn't take their vitamins, didn't exercise. And that was why they had more heart attacks and disease. It wasn't because of the meat. And another observational study showed that people who shopped at health food stores who

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were vegans or who ate meat, both have their risk of death reduced in half. So it's a context of what your overdialysis pattern is, your lifestyle is. And so I think that's what these various factors are being looked at in these ultra processed food studies and they're being controlled for as best you can.

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But you're saying even if you take into account all these variables that could mess up the results, you still see a signal for ultra processed food independent of the fact that it's got high sugar, salt, fat, or whatever else it's got crap in it, right?

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That's a good one.

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I mean, I think it's worth stopping for a second and defining what is ultra-processed food. And the NOVA classification, just briefly, that was developed by Montero in Brazil, that's now used as a standard in many countries for their dietary guidelines. And I think it's a very useful way to think about things. Because we've been processing food for thousands of years.

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It's a small change that can make a big impact on your health and longevity. Want to give your body the essential fat it needs to thrive? Head to fatty15.com slash hymen and use code hymen for 15% off your 90-day subscription starter kit.

The Dr. Hyman Show

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Making sauerkraut is processing food. Making miso is processing food. Making tofu is processing food, but these are still relatively whole foods. There's also cooking and food added, things you add to your cooking at home that makes it more complex. The ultra processing is quite different and it's an industrial process that breaks down the commodity crops, basically soy, wheat, and corn,

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into these sort of chemically different molecules that then are reassembled into what looks like food, but technically by the definition of food is not really food.

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You know, it's basically something that supports the health and growth of an organism.

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I mean, canned tomatoes is processed food. It's just tomatoes, waters and salt now.

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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I'll just give an example. I think people can go bake a chocolate chip cookie at home from real chocolate, regular flour, butter, eggs, right? But if you go get a Chips Ahoy cookie, the ingredients are unbleached enriched flour. OK, you could say that's OK. Chocolate. But in the chocolate chunks, they have dextrose and soy lecithin, which are not things you have in your kitchen.

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It has weird things like ammonium phosphate, high fructose corn syrup, soy lecithin, caramel color, artificial flavor. These are the things that are kind of invisible. It looks like a chocolate chip cookie that you make at home, but it's not. And you're saying this is materially different in terms of what we're talking about.

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Welcome to the Dr. Hyman Show.

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Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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functional medicine we always start with the gut it's at the core of nearly every aspect of health from digestion and immune function to brain and skin health your gut microbiome regulates inflammation absorbs nutrients and maintains the integrity of your gut barrier that's why i take and recommend seeds ds01 daily symbiotic a next level probiotic designed to go beyond digestion with 24 clinically studied probiotic strains and a pomegranate-based prebiotic seeds ds01 supports gut immune function

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I kind of, you know, having you explain all this because I recently read a paper that was published in 2022. It was a debate between Montero, who developed the NOVA classification, and Dr. Astrup, who's from Scandinavia, who, you know, have opposing views. And the argument from Dr. Astrup was that this is just...

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sort of not a very helpful classification because it can all be explained through other things that we, you now kind of refuted. And I went and actually looked up the conflicts of interest of Dr. Astrup. And, you know, he worked for Nestle and other big food companies. And I'm like, McDonald's. I'm like, oh, okay, okay.

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Well, this is a really important point because as the world is getting sicker and fatter, And America is tanking because of this. I think this is going to be the end of us, literally, because the economic burden of it is huge. We have over 60% with a chronic illness. We have 93% who are metabolic and healthy. We're 48th in life expectancy.

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We spend 40% of the dollars that are spent on health care from the federal government, sort of almost $5 trillion. It's about 30% of the entire federal budget, $1 and $3. It's both affecting us from an economic perspective, from a health perspective, from a social perspective, and it's a crisis. And so now, recently in America, Trump was elected president, Robert F. Kennedy Jr.

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. Today, our guest is an esteemed physician from the UK, Dr. Chris Van Tulleken. who is a physician, scientist, and broadcaster known for his expertise in public health. And he has written a book, which I think you all will find very interesting, called Ultra-Processed People.

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is going to be Secretary of Health and Human Services, and he's been all about ultra-processed food. And so the question is, when you have the keys to the kingdom and you're trying to make a difference, How do you use the framework of ultra processed food to drive policy or don't you?

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And recently the FDA came out with a ruling for front of package labeling and it's not been adopted yet, but it's out there for comment, which is to me kind of a throwback to the past, which is this concept of nutritionism that you talk about. This idea that most of nutrition science has broken down the effects of food based on their individual ingredients, salt, sugar, fat, whatever.

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And then you can dial it up or down. So we found fat was the enemy back in the 70s and 80s. So we basically said everybody should eat low fat. That led to the rise, I think, of obesity and increased sugar in food. So instead, you got snackable cookies and all these foods that were ultra processed that actually had huge amounts of sugar, but no fat.

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And so we kind of can invite food companies by having this new ruling, which basically says just the amount of saturated fat, sugar, and salt as metrics, high, medium, or low. To me, it doesn't go far enough to help educate people. I think it doesn't really tell people the degree of processing or how it's going to affect them.

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And what you're saying essentially based on the data is that salt, sugar, and fat are not enough to explain the full impact of ultra-processed food. There's something else. There's another element that makes it even worse.

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And so the question is how would you take this framework of ultra-processed food and use it to help inform policy, whether it's dietary guidelines, whether it's front-of-package labeling, whether it's school lunches, or what we do with our food stampers or sort of assistance program. That's kind of where I'm sort of struggling to figure out how do we – because to me it's like if you put –

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you know it's class one to four four is like really bad for you that would be an easy thing to do for a front of package labeling but you're saying it's not really the thing that we should be doing okay uh it's really you're really good at asking 10 very hard questions at once let me let me you're too smart mark I want to talk to you about protein, a critical nutrient that's often misunderstood.

The Dr. Hyman Show

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Many people don't realize that when we consume protein, our body doesn't use it in its current form. Instead, it breaks the protein down into amino acids. The building blocks a protein and then reassembles those amino acids into the specific proteins our body needs. That's why I'm so impressed by Perfect Amino.

The Dr. Hyman Show

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It contains the precise ratio of essential amino acids your body needs to build new proteins without the excess amino acids that turn into calories. This means you get better results. Faster lean muscle creation, improved recovery, reduced soreness, stronger bones, and no unwanted fat gain.

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Why do we all eat stuff that isn't food and why we can't stop? It's an incredible book that examines the pervasive impact of ultra-processed foods on health and wellbeing. He's had a lot of global conversations sparked around this book around food systems, industry practices, and the urgent need for dietary reform. Really pretty, pretty important book.

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If you're looking to build or tone lean muscle and recover faster without the caloric impact of breaking a fast, Perfect Amino is a game changer. This is the future of protein supplementation. I recommend you try it for yourself. Just go to bodyhealth.com and use code HYMAN20 to get 20% off your first order.

The Dr. Hyman Show

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I know many of you are as focused on recovery and longevity as I am, especially when it comes to managing pain and optimizing healing. After a recent back procedure, I needed something to help support my recovery and ease tension, and that's when I found the Bond Charge Infrared PM of Matt.

The Dr. Hyman Show

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This technology combines infrared heat to boost circulation and reduce inflammation with pulsed electromagnetic field, also called PEMF therapy, to stimulate cellular repair and relieve deep muscle tension. It's been a game changer for me. Whether I'm recovering from physical therapy, decompressing after a long day, or simply supporting my body's natural healing process,

The Dr. Hyman Show

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I just lay down, let the warmth and PEMF pulses do their thing, and I feel the benefits. Better mobility, reduced soreness, and even deeper sleep. If you're dealing with back pain, stiffness, or just want to enhance your recovery and performance, I highly recommend trying it. Head to bondcharge.com and use code DRMARK to save 15%. That's B-O-N-C-H-A-R-G-E.com, code DRMARK for 15% off.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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We all know how important gut health is. It's key to our immune function, brain health, mental performance, and even our emotional health. That's why I want to tell you about a new product from our friends over at Peak. Their fermented pu-erh tea contains naturally occurring prebiotics and probiotics to support healthy digestion and metabolism.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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Now, the problem with good pu-erh is it's hard to source, it's a pain to brew, and you're never quite sure what's inside. But with all of Peak's products, these problems are a thing of the past. You can have peace of mind knowing they only use wild harvested leaves from two 5-0 year old trees and they screen their tea for heavy metals, pesticides, and toxic mold.

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There is also zero prep time because it dissolves in water in seconds. I start my mornings with their Poo Air Green Tea. It covers my bases for immune support and revs up my mental clarity and energy. And I go for their Pure Black Tea in the afternoon to kickstart digestion. It's really become my daily go-to.

The Dr. Hyman Show

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Right now, Peak is offering 20% off for life, plus a free starter kit with a frother and glass beaker. Just go to peaklife.com slash hymen. That's P-I-Q-U-E life dot com slash hymen. Try it risk-free with their 90-day money-back guarantee and feel the difference.

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But more importantly is his work really around changing policy. He's a huge advocate for public health initiatives in the UK that address systemic issues and healthcare nutrition. And he's really gotten into tremendous work on ultra processed foods and publications around that. He's presented at the parliament in the UK. He's won many awards.

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He has found that ultra processed foods are not like other foods in the way they affect our biology. Now we can debate what's the definition and so forth, but we all kind of know it when we see it, you know? My professor in medical is called the Aunt Millie sign. How do we know it's the Aunt Millie sign? Well, it walks like Aunt Millie, it talks like Aunt Millie, it must be Aunt Millie.

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Maybe if you take the, on the front of package, you just change the proposed rule. Instead of having it say low, medium, or high, you put low as green, you put a medium as orange, and you put the high as red, like a stop sign.

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So you're in charge of the FDA. You get to decide how it's going to go. You have full autonomy. What's the solution? Because literally, we're in this conversation right now about how do we really change the labeling and what other policies need to happen? And you mentioned ending marketing. You mentioned taxation. These are extremely unpopular ideas in America.

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I think free speech and First Amendment is about the marketing. And I don't agree with it. I think, you know, we don't allow smoking advertising anymore. We don't allow Joe Camel on the package front of cigarettes anymore. advertise to kids about smoking. You know, we've done a lot to kind of roll those things back, but it's a tough sell. And the taxation issue is a very big concern.

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In other words, when you see an ultra-processed food, whether it's a Dorito or a Twinkie or a Cheez Whiz or some weird thing that we don't even know that it's food, we know it's ultra-processed.

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And what I hear a lot is a pushback from the industry, you know, and there's hunger groups that I know you you know, and talked about are co-opted because a lot of big industry food companies are on the boards and fund those organizations. But the talking points are pretty kind of obvious. They go, well, you know, we're going to be taking away safe, affordable, convenient food.

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We're going to be penalizing the poor. We can't tax the poor. It's regressive. There's all these arguments that seem socially conscious and forward thinking and, you know, very elevated. And of course, no, we don't want to take away food from people. We don't want to make it hard for them to eat. We don't want to takeaways to safety and food. Who's against that?

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It's very smart and it's propaganda from my perspective. It's sort of like the old marketing.

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We're going to get into why it's an issue, why we should be concerned about it, and what we can do to protect ourselves, and maybe some policy issues that also need to be addressed when it comes to how do we protect ourselves as a society from the harms of these foods, which, by the way, can comprise about 60% of adult calories and 67% of kids' calories and about 73% of everything that's on the store shelves today.

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Yeah. I mean, the taxation works. You know, they've demonstrated this in California and other states or cities in America where they've actually implemented this and the consumption goes down and health gets better. I mean, there is data about this already.

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So I think it's unpopular, but I think some kind of strategy that's progressive taxation based on the framework you talked about makes a lot of sense to me. I think it's going to be a tough sell in America. I think the thing I want to dive into now a little bit is we've established that ultra-processed food is different than just home-baked cookies.

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And that it's these weird ingredients that are not in your kitchen cabinet that are put in food to make it addictive, to make it palatable, to make it easy to consume lots of. It makes it uniquely different than just regular processed food. And there's something kind of particularly harmful. And I would say I would agree with that based on my experience.

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And I would also say that it brings up the question that you kind of hinted at of how these corporations are operating in the world and what they're doing and what they know and what they don't know that are producing these foods and how it impacts our health.

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You kind of touched on the fact that these big companies put people in functional MRI machines to look at the effects of different foods on the addiction centers of the brain. in order to optimize what they call the bliss point of food, which is something Michael Moss talked about actually on my first podcast I ever did.

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He really kind of was like, wrote this book called Salt, Sugar, and Fat, where he interviewed all these food industry experts and executives and scientists and kind of whistleblowers. And they kind of peel back the sort of the layers of how they do this.

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And they have taste institutes where they hire craving experts to create the bliss point of food and find out ways to create heavy users, meaning taking people who are already using it and get them to eat more. And it's a very deliberate thing. And there are many other examples of pernicious ways in which the food industry and big ag and other industries like alcohol, tobacco,

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actually push their products. And you introduced me to a gentleman from the World Health Organization that I had a conversation with, where they talked about this white paper they're creating on the commercial determinants of health, the ways in which transnational multinational corporations subvert public health and privatize profits.

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So this is an important issue. Listen up. Here we go. So Chris, it's amazing to have you on the Dr. Hyman show. I've been wanting to have you on for a long time. We had a chat last year and your work around ultra processed food, your advocacy policy work, your intention to sort of shift consciousness around what's killing us. It's been tremendous.

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And I didn't call it that in my book, Food Fix, but essentially that's what I was writing about, which is the ways in the various ways in which they use funding of research, They use funding of front groups. They use funding of social groups. They use funding of academic centers, universities.

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They fund they use heavy lobbying and in every particular tactic they can come up with to undermine our public confidence and to actually confuse us, confound us and kind of make the whole thing worse. Messy when it's really quite simple. These foods are bad for us and we shouldn't be eating them. And there's no argument really to say that they're healthy or safe.

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And if you eat it once in a while, fine. If you have a bag of Skittles once in a while, it's not going to kill you or Reese's peanut butter cup. But if you consume these things on a regular basis.

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Well, the Super Bowl was on because we're recording this just after the Super Bowl. And it was on last night. And I was watching. And there was a commercial for Lay's Potato Chips. And the whole thing was about this organic farm. It looked like this little girl and this potatoes and how beautiful this bucolic scene was. And at the end, it was for Lay's Potato Chips.

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And I was like, oh God, it's just like, they are so good at just kind of capturing our imagination and they don't really help us understand what's really going on. So I was kind of like, yeah, it's bad.

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And I think, you know, this whole narrative around ultra-processed food is catching steam. It was sort of invisible until recently with the Maha movement in America and Bobby Kennedy talking about it and now Trump talking about it. It's a thing. And ultra-processed food has become the new cigarette and the target for a lot of potential policy changes.

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So the commercial determinants of health framework, tell us how you see that playing out and unpack that a little bit. Because I think people don't understand the way in which they're being taken advantage of, the way in which they're being manipulated by both commercials, marketing, the design of the food, the pernicious ways they subvert policy.

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I mean, this is not just, oh, we just made these foods and we didn't know that they were a problem. They're actively trying to protect their territory and to... to kind of advance their products in the face of overwhelming research that they're harmful.

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We have our- What does Coca-Cola make that you eat, only drink?

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You know, I'm not making this up. Well, I know McDonald's paid a friend of mine who was sort of a healthy eating proponent a million dollars to be their advisor. A year. That's so painful.

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And yet there's still some controversy about the definition, whether it's the right classification to use, whether or not it's valid, and whether we should be focused on other aspects of nutrition like glycemic load or fiber content or other macronutrient ratios to actually explain what ultra-processed food is. does or doesn't do.

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I think you're right. I mean, just speaking truth to power is key, and I think exposing the nefarious ways in which the food industry acts often can help people understand that this is not their fault. And the big talking points of big food has been essentially, it's your fault you're fat. Number one, all calories are the same. It's all about moderation. Eat less, exercise more.

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And implicit in those talking points, which, by the way, have been used by government leaders, by scientists, by doctors that have bought it, is that all food is the same. You could have 1,000 calories of Coca-Cola or 1,000 calories of almonds, and it's exactly the same. Now, that's true in a laboratory. If you burn them, they release a certain amount of energy. which is what a calorie is, right?

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It's the amount of energy required to raise the temperature of one liter of water, one degree centigrade. It's just a scientific term. But when you consume them, it's very different. A calorie burn is a calorie burn, but a calorie eaten is not a calorie eaten, to quote my friend Robert Lustig.

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And when you actually get that, it's like, wow, well, when you eat a food, it has to go through your microbiome, the molecules that regulate your hormones, the immune system, neurotransmitters, all are affected by the kind of food you're eating. And then people don't realize that.

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What's strange to me also is that the food that they make in the United States is far worse than the food that they make, the same kind of food they make in Europe or even the UK. Like Kraft macaroni and cheese is full of artificial dyes and chemicals in the US, but it's not in the UK.

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Or if you look at the amount of ingredients or additives we have in the United States, it's like 10,000 different food additives, where in the European Union, it's about 400. Maybe 10,000 are somehow more broken down into subclassifications and maybe it's not 10,000, maybe it's 5,000, but still a lot of things that are unregulated, that are not proven. And by the way, people don't understand this.

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And there's a lot of data that you've kind of write about in your book, Ultra Processed People, which is by the way, a great book, everybody should get a copy of it, that kind of outlines a lot of the harms that are done.

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The way these things get into the food is the food company goes, hey, this food, the ingredient we've found is safe, FDA. And FDA goes, oh, great, cool. Well, regulate it as a safe to eat substance. Generally recognize as safe. Whereas imagine if they did that for drugs. Imagine the drug company said, hey, we just developed this new drug. It's safe. And the other thing goes, oh, cool, great.

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Let's just prove it. That's exactly what happens with food.

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Yeah. And there's things that are in foods that are ultra-positive that aren't even on the label, like microbial transglutaminase is basically gluten. It's put in foods to make the food hold together. Gluten is like glue. And so they use it in industrial food and they grow it in bacteria and it's a form of gluten.

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And then we've seen this incredible rise in gluten sensitivity and celiac disease, you know, potentially can create leaky gut. And We know that also ultra processed food has adverse effects in the microbiome, increases inflammation and so forth. But that transglutaminase is something that's not on the label.

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Or there's emulsifiers in food that are most of these processed foods that, you know, make the food have a good mouthfeel and make it all sort of the right texture. And these compounds have been shown to cause leaky gut, autoimmune disease and many other inflammatory conditions. And yet, you know, we don't regulate them.

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And there's just even more recent studies that showed that ultra processed food is linked to 32 different kinds of health conditions from heart disease to mental health issues to type 2 diabetes, obesity, cancer, sleep issues, GI issues, dementia, the list goes on and on. And if

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If that's accurate, and these are observational studies usually mostly, which are population studies, don't prove cause and effect. But if that association turns out to be causal, then this is a huge nuclear bomb when it comes to our health. It's kind of the smoking gun of why we're getting sicker and fatter and costing our governments around the world more and more money.

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I think that getting rid of the conflicts of interest and the reverse incentives that exist is a big part of the solution. I think about this a lot, and you're right. There's not just one policy solution that's going to fix it all.

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We need to start from the field and how we grow food, what we grow, how we subsidize agriculture, to how we incentivize companies to make better food, to how we educate people about what's in their food, how we warn them with labels, etc. Anybody, my wife was in Mexico.

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She sent me a picture of like some food product and said, you know, here's all the warning labels that this is not safe to eat for children at the bottom. Like it was all these warning labels. I was like, that's really good. You know, that'll probably stop a mother from buying that food for their kid. And yet, you know, in America, we don't have any of that. And people don't know.

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And I think this is what makes me so upset is that people really don't understand. So if you're an individual who's listening and you want to not be caught in the web that the food industry has spun to catch you to eat these foods, what are the few things you can do personally to actually empower yourself to stop doing this?

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And how do you sort of take back control of your diet and simple changes they can make to kind of actually not eat these stuff?

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This is independent media. This is a podcast. No one tells me what to say or do. I can say whatever I want. I can say any words I want. I can name any companies I want.

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And the question for you is, how did you first come to understand that this was an issue? And then I'd love you to share your own personal experience, because you actually decided not to just research this issue, not just talk about it and write about it. You did something that I would never do, is you ate ultra-processed food for a month.

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They pay attention. I mean, they write articles about me. The Corn Refiners of America sent me nasty gram letters. I mean, it's interesting.

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That's a great experiment. Actually, actually, just before we go to the lawsuits, I just want to tell you a story. I had a friend of mine who's a, worked as a nutritionist and he was a psychologist of nutrition. And he had a patient who was trying to help lose weight. And the patient's like, I'm really busy. I want to lose weight, but I'm really going so fast in my life.

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And I just stop it like Burger King. I get my, you know, whatever big whopper every night. And I, this is what I do. And I have to do that because I can't, I don't have time to do anything else. He's like,

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okay, what I want you to do is you don't stop eating it, but I want you to go in there and I want you to sit down in the restaurant and I want you to take each bite and savor it and take like at least, you know, 20 chews on each bite and just experience the food you're eating. Think about it, yeah. And he's like, he came back and he was like, this was gross. I couldn't eat it after I did that.

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You know, and he just stopped eating it.

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Yeah, no, I can't bring myself to do that unless it's like actually real food. And then, you know, if it's tortilla chips and some like whatever, it's fine. But it's like, I definitely, it's just, it doesn't look like food to me. It looks like a rock or a piece of wood. Like I wouldn't just eat it. You know, like it's really, my experience has really changed.

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And it's kind of like supersized me, but kind of a little different. And to try to see what the consequences were. So I'd love you to kind of unpack, you know, first, what was it that got you kind of started thinking about this? Because you're an infectious disease doctor. And two, you know, what was the experiment like and what happened to you? And we'll start with that.

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When I go buy like a case of delicious looking processed things, like you see in like the window of a Starbucks, you know, kind of, at the front of the store. It doesn't look like food to me. And I just, I don't, I don't even, I'm not even attracted to think about it. And it's because I think I've reset my nervous system.

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So this has to get fixed. And if it doesn't get fixed, the consequences are pretty grim for society, for the world, not just America, but everywhere, which is now being the receptacle of the inventions that happen here and elsewhere. And it's like America's created the worst diet on the planet and exporting it to every country. It's our biggest export.

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The countries, there's a few countries that don't have

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fast food i don't know if it's like minimar minimar or like what used to be burma or it's north korea north korea right like they don't have any of these problems it's quite interesting right like we've we've we've embargoed them and and and had sanctions on them and we don't allow them to trade with us and so they can't get all this stuff that that is in all over china by the way now and you've got you know i remember when i i

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I went to China in 1984 and there wasn't anybody overweight. And then I went back, you know, a few years ago and it's like, wow. And now they've gone from like, you know, one in 150 people with type 2 diabetes to one in 10, which is almost approximating what we have in the U.S. And it's because we basically exported our Western diet.

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I think I had to dive into the data and the research a little bit more.

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Same thing in the Middle East, you know, they were nomads, you know, healthy, fit, drinking camel milk and, you know, eating camel meat and herding their sheeps and goats. And then within a generation, they had enormous wealth and they were able to purchase a lot of the things that we have in the West today. just not genetically adapted to that.

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And they have now one in four people there have diabetes.

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so the lawsuit yeah well that's really important i mean because that's how tobacco was stopped wasn't through legislation and regulation it was these class action lawsuits that brought them down and it painted the industry as acting in a corrupt and criminal way and i in the it's astounding to me in the u.s we don't have to have a there was a cigarette was the boogeyman is ultra processed food the boogeyman we should go over and attack or is it something else

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gut barrier integrity, and even heart health through the gut-liver axis. But here's what's really exciting. Research now shows that gut health directly impacts skin health through the gut-skin axis. Seeds DS01 contains targeted strains clinically validated to support clear, hydrated skin from within. As a member of Seeds' clinical board, I've seen the science behind their formulations.

The Dr. Hyman Show

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In the US and the UK, it is- Just go to Appalachia where Mountain Dew is the beverage of choice.

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Yeah, no, I've been involved with talking to some lawyers who are doing class action lawsuits against ultra processed food and these companies. And I think the discovery is key. And I think as I was researching my book, Food Fix, I got a lot of FOIA requests for documents, which, you can get from the government.

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So in other words, all government documents, unless they're classified or available to the public, a bit of a pain in the ass. You have to go through the Freedom of Information Act and ask for them. But for example, you can get emails from the CDC with Coca-Cola. Like Coca-Cola is not going to give you their emails, but the CDC has emails from Coca-Cola and you can read their

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And they have to release them. And they're like, yeah, well, we're funding you and we're doing this and we're doing that. It's like, it's kind of crazy.

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I think when people start to understand that they're being taken advantage of, that they're being used, that they're being manipulated, that they're being controlled, that their health's undermined, that their well-being's undermined, their financial security's being undermined because if you're sick, you can't work and be a productive member of society, both on an individual level and also on a societal level, what we're doing to society with this burden of chronic disease.

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You know, I've been a doctor for 40 years. This has all happened in my lifetime. I graduated from medical school. There was not a single state with an obesity rate over 20%. Now there's not one under 30 and most are over 40. It's astounding.

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I know, 40 years is a long time. Like, wow, I'm old, you know, but that's okay. I'm still kicking.

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I mean, there are problems with the definition and there are arguments and You know, often we'll get disputed by the food industry. But I think if you're going to have a catalyzing concept for Americans or for the world, I think it's useful. And I think it somehow has to be embedded in the way we think about policy and how we shape policy.

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And we'll have an offline conversation because, you know, I'm involved in some of the policy conversations of what do we do next in America because policy We have this opportunity, whether we like who's in power or not, to actually do something. And with people who are very aware, like I know the commission of the FDA very well. You know, I know Robert F. Kennedy very well.

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I know Dr. Oz, who's head of Medicare, very well. We've been friends for 22 years. Like all of a sudden, the kids have the keys to the candy store. What are we going to do? And how do we how do we do the right things and not do the wrong things? Which is, you know, this is fraud. It's a landmine.

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kind of covered territory where we're trying to navigate to the right policies that make the biggest difference with the most leverage that have the greatest impact on the health of the population and not be too punitive or too oppressive to the population or to taxation. So it's a very interesting moment. And, you know, this concept has been around for a while, but now it's sort of like

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It sort of caught the national imagination here. And I think I'm happy for that. I'm a little concerned that, you know, the food industry is so big, so powerful. They're so on target. I mean, they're so deliberate about their messaging. They're so good at their propaganda to confuse and confound people, to sort of discredit people who are making these claims like you or me.

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So it's pretty interesting.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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I think it's like nine big food companies really control almost all the market. And they own all the other companies that you might think are healthy brands. And they buy them up. Like General Mills, for example, bought up Epic meat bars, which are, you know, regenerative, organic, you know, grass fed, you know, bison bars, right?

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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And so they're like, they kind of have this sort of... It's like buying innocent smoothies, you know?

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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Chris, I could talk to you for hours about this. We haven't had to do it again. It's an exciting moment because I think both in the UK, around the world, governments, people are starting to pay attention. I'm very interested when this report comes out on the commercial determinants of health, if it'll sway governments to change their behavior.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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But we can see across South America, they've been extremely forward about this. Canada, Countries like the UK already are doing things like banning a lot of marketing. They're already kind of doing better food labeling. So we have a lot to learn from what's going on around the world.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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And I think you're right about the political framing of this as a choice, as autonomy, as freedom of speech, all these things that people care about. You can actually kind of frame it in the right way so that it actually makes sense. And again, nobody's talking about banning anything. It's about how do we tell people what's what so they make a choice that's good for them. I love that.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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So it's such a delight. Yeah. Thanks, Chris. Yeah. Keep up the good work. Let's care notes. Let's talk about policy more. Let's talk about lawsuits. I'll get you offline. I want to talk to you about the right strategies going forward because we have this very moment that's both filled with possibility and fraught with danger.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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I think it's an interesting moment and we're at the precipice of potentially doing something that could shift things and we'll see. I'm very pleased you're in the discussion and thank you so much for having me on today. And everybody definitely check out Chris's book, Alter Process People.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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Hopefully that's not you, but if it is for sure, you want to read the book and keep up with his academic work and his policy work. Do you have a place where people can find you or learn more about what your work is?

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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Great to talk to you, Chris, and we'll see you soon. Mike, it's such a pleasure. Fatigue, bloating, heartburn, stubborn fat. Are you sick of feeling like crap? I'm Dr. Mark Hyman and I have a remedy that's helped thousands eliminate these frustrating symptoms and more almost overnight. It's called the 10-Day Detox and it can be seriously life-changing.

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Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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On average, participants in this program report a 60% reduction in chronic symptoms in just 10 days. They have more energy. Their blood sugar improves. Junk food cravings disappear. Their skin clears up and they lose stubborn fat. And most importantly, they feel better than they have in years. All in just 10 days. If you're ready to feel your best again, go to drhyman.com forward slash detox.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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That's drhyman.com forward slash detox. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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And new research shows Seeds DS01 supports short-chain fatty acid production, which is key for gut barrier function, immune health, and healthy aging. If you're ready to optimize your gut health, Seed is offering my community 25% off your first month. Just head to seed.com slash hyman and use code 25-hyman at checkout.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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So you just didn't rely on your subjective feeling about how hungry or full you were. You actually measured the hormones like ghrelin and leptin that actually tell you whether or not you're full or hungry biologically.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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Yeah, ethically, you know, it's like you're feeding people what you know is hurting them. It's a little tricky, but people are willing to do it. I think for science, that's amazing.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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That's interesting because I think, you know, people would say, well, it's not the ultra processing. It's just the crappy food. And it's the high glycemic load or the lack of fiber or, you know, the macronutrients that are different and the calories that are different. And if you just ate a high glycemic diet, like sugar and white flour that was organic or, you know, like...

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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That's seed.com slash hyman with code 25-hyman for 25% off your first month of Seeds DS01. Did you know there's a newly discovered essential nutrient that could be the missing piece to your long-term health? It's called C15, and it's changing the way we think about aging.

The Dr. Hyman Show

Ultra-Processed People: How Big Food Is Rewiring Our Brains | Chris Van Tulleken

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And this is the NOVA classification developed by Montero from Brazil, which is now part of their standard dietary guidelines, as well as Canada and other countries that are using this as their metric for food.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Coming up on this week's episode of The Doctor's Pharmacy.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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It's flavorless, odorless, and dissolves instantly, so you can easily add it to coffee, smoothies, or soups. It's the simplest way to get the restorative benefits of bone broth in seconds. Head to paleovalley.com slash hymen to get 15% off and try 100% grass-fed bone broth protein today. Supporting your body as you age has never been easier. Welcome to The Doctor's Pharmacy.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Yeah.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. Now, Americans are sicker than ever, and it's not only resulting in poor physical and mental health, it's impacting our economy, our environment, our children's future, and even our national security.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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We call the NIH the National Institute of Health, but it's not really. It's diseases, and it's focused not on the root causes, which is really unfortunate.

The Dr. Hyman Show

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So today I'm talking about how we got here and what's needed to turn things around with my friend, activist, and presidential candidate, Robert F. Kennedy Jr. Robert F. Kennedy Jr. is an independent candidate for the president of the United States. He's the founder of the Waterkeeper Alliance, the world's largest clean water advocacy group, and served as its longtime chairman and attorney.

The Dr. Hyman Show

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I think that's so important, Bobby, because, you know, this has been so neglected in the National Institute of Health budget. There's really almost nothing for nutrition research, which is the biggest driver of so much of the things we're talking about, the chronic illness issue. the obesity, the diabetes, the mental health crisis.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And yet there are other issues you mentioned, environmental chemicals, various kinds of stresses and so forth that are there, things like glyphosate affecting your microbiome. But the ultra-processed food is something that we really haven't doubled down and studied. and it's driving all the other diseases.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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So at the NIH, they study cancer, and they give you $6 billion for that, or heart disease, or diabetes, but they're not studying the root causes. And I think in medicine, we're really so focused on the downstream things that we can treat with the medication rather than the upstream root causes.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And it's going to require a fairly rigorous approach looking at, one, the science, and two, why are we actually promoting policies even with the science that we have now, which shows the damage of ultra-processed food, where we're paying over $100 billion a year

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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SNAP bill, which is a food stamp, that most of that is for junk food and ultra-processed food, which we know is killing people, and 10% is soda. Then we're paying for that on the back end with Medicaid and Medicare for all the chronic disease. We're also seeing the challenges of the capture of not just the agencies like the FDA and the USDA and HHS and EPA and CDC, but also Congress.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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He then went on to found the Children's Health Defense, where he served as chairman and chief litigation counsel in his campaign to address childhood chronic disease and toxic exposures. He was also on the team that prosecuted and won the case against Monsanto for glyphosate's role in causing cancer.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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You know, I sat down with a congressman the other day who got excited about what I was talking about. I met with him about our food fix campaign to try to transform our food system and actually have reimbursement for nutrition, healthcare, and many other efforts. And he lost 25 pounds by following the suggestions I made. He cut down sugar. I said, why don't we do a sugar detox for cognitive?

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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He goes, well, I can't really do that. I'm on the candy caucus. I'm like, oh my God. Everybody is unwilling to actually step up. and do the right thing because of this. And I wonder how we begin to address this corporate capture because we have all the agencies not coordinated around food. We have all these things siloed.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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You know, it's affecting every area of our society and we're dealing with all things separately. Like we're dealing with, you know, the issue of chronic disease and with medication or Zempik for obesity. We're dealing with

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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the economic budget deficit and our national debt by talking about how we cut spending and increase taxes and all these things without talking about why we're having this, right? One in five dollars of our economy is from chronic disease, mostly preventable through lifestyle. We have to start with those root cause things and address this.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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So how would you think about dealing with this corporate capture process, which is affecting our health and our health care?

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Yeah. Right now, I'm in South America, Bobby, and all the labels on the foods, they're all clear. Green is good for you. Yellow, caution. Red, this is bad for you. And anybody can understand that even if you have no education. Currently, our FDA labeling is so confusing, you have to be a nutrition PhD to understand it. And even then, you can't really get it. So we have to change labeling.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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We have to change marketing. We have to change... research infrastructure. We have to change how we're reimbursing healthcare services to incentivize doctors and healthcare providers to provide nutrition services and deal with the root causes. And right now we don't do that.

The Dr. Hyman Show

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As president, he promises to restore the middle class, to unwind the war machine, unravel corporate capture, end the chronic disease epidemic, which I care a lot about, secure the border, protect our wild places, improve the quality of the water we drink and the air we breathe, heal the divide, fix our public education system, take care of our veterans, support the trade, and make homes affordable again.

The Dr. Hyman Show

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You can get paid for doing a stent, but you can't pay for doing an intensive lifestyle care program like we do at Cleveland Clinic, where we're reversing diabetes, reversing heart disease, reversing these chronic illnesses using food as medicine. So it seems to be one of the central things that we can do

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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to radically shift our trajectory in America, which is, you know, like I said, we're I think 60th or worse in our life expectancy, despite spending twice as much as any other nation on health care. I want to tell you about a truly groundbreaking once-in-a-century discovery that changes how we can all age for the better.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And it has to do with a surprising fat called C15, which is the first essential fatty acid to be discovered in over 90 years. This discovery was initially made while Dr. Stephanie Van Watson was improving the health of aging Navy dolphins. Over the next decade, Steph's team worked with the Navy to optimize C15 and improve its ability to strengthen our cells and slow aging. The result?

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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The pure, patented, and award-winning C15 ingredient in Fatty 15.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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this amazing discovery is the star of a new simon and schuster book called the longevity nutrient the pure c15 ingredient in fatty 15 is clinically proven to increase c15 levels resulting in improved liver function better gut health stronger red blood cells and lower ldl cholesterol within 12 weeks in addition our body uses c15 to make a metabolite called pdc which fully activates our cannabinoid receptors

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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That's why 72% of Fatty15 customers report feeling better, including deeper sleep, calmer mood, and improved joint comfort. And why Fatty15 is a must-have in my longevity routine. Ready to level up your long-term health this year? Head to Fatty15.com slash HYMAN and use code HYMAN for 15% off your 90-day subscription starter kit. Did you know Americans spend about 90% of their time indoors?

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And here's the shocking part. Indoor air can be up to 100 times more polluted than outdoor air. That's why I'm a huge fan of Air Doctor, the award-winning air purifier that I trust to keep my home healthy. In fact, I have an Air Doctor in every room of my house.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Air Doctor eliminates 99.99% of dangerous contaminants like allergens, viruses, smoke, mold spores, and even toxic gases, so you can truly breathe easy. Plus, it's no ordinary air purifier. Air Doctor captures particles 100 times smaller than standard HEPA filters. No wonder it was voted Best Air Purifier by Newsweek.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Join the 98% of customers who say their air feels cleaner, safer, and healthier with Air Doctor. Right now, you can get up to $300 off at airdoctorpro.com. That's A-I-R-D-O-C-T-O-R-P-R-O.com. And with a 30-day money-back guarantee and a one-year warranty, you've got nothing to lose. Don't wait and experience the difference for yourself.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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If you're a regular listener, you already know how much I believe in optimizing gut health for living 100 healthy years, and you have likely heard me talk about Seeds DSO-1 as the probiotic I take and recommend as a true game changer in your daily routine.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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With 24 strains and a pomegranate-based prebiotic, DSO-1's formulation have a multitude of evidence-based whole body benefits from promoting healthy regularity and easing bloating to supporting gut immune function, gut barrier integrity, glowing skin via the gut-skin axis, and heart health via the gut-liver axis.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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As a member of the clinical board, I'm excited to share some new research we're publishing as DS01 is now the first symbiotic clinically validated to produce butyrate and crucial microbial metabolites, which you've heard me talk about.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Butyrate is a short-chain fatty acid that is vital to our gut barrier and associated with healthy immune function and other beneficial metabolites associated with mitochondrial health, energy production, and healthy aging. I'm continually impressed with Seed's rigor and commitment to novel science, and I truly believe they have set a new standard in probiotics with DS01.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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If you heard me talk recently, you probably know how much I love Himalayan tartary buckwheat, a gluten-free seed loaded with longevity-promoting nutrients. My good friends at Big Bolt Health have been carefully growing and researching this ancient plant for years.

The Dr. Hyman Show

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He also promises to support regenerative farming and other key priorities. So I encourage you to learn more about him by visiting Kennedy24.com. Now, while I'm not endorsing any particular candidate, I was interested to talk to Bobby because he's one of the only candidates I'm aware of who recognizes how making Americans healthier will fix so many of the issues we're facing today.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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To incorporate DS01 into your daily routine, Seed is offering my community 25% off your first month with code 25HYMAN. Head to Seed.com slash Hyman. That's Seed.com slash H-Y-M-A-N for 25% off your first month.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And he went back to work for Pfizer afterwards, yeah.

The Dr. Hyman Show

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Bobby shares from his perspective. that we are mass poisoning our children and why we need to get more information out to people about this. We discuss how corporate capture in the public and private sectors is keeping America sick. And Bobby talks about how we can begin to reduce health care costs and improve health outcomes across the country.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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It shouldn't be called the FDA, Bobby, because it should be called the Federal Drug Administration, not the Food and Drug Administration, because 7% of the budget is on food, 93% is on pharma. And food safety is what they're looking at, which is whether you get salmonella or food poisoning. And that's about 2,400 people dying a year.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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We have more than that dying every day from eating our what we call standard American diet or SAD diet or ultra-processed diet. And they're not doing anything about that. The labeling is horrible. The regulation of chemicals and food, ultra-processed food is not there. We have the data and they're not acting on it.

The Dr. Hyman Show

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And for me as a doctor, seeing these people in my office, and I've been a doctor for over 30 years now. And in my own career, my own life, I've seen this explosion of these diseases that you mentioned at the onset of the podcast from all the obesity and metabolic diseases to the environmentally related diseases, neurogenic diseases, neurodevelopmental diseases, autoimmune inflammatory diseases.

The Dr. Hyman Show

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These are things that didn't exist at their volume that we have now. And the FDA is really not addressing this and our NIH is not addressing this. And our healthcare system itself is incentivized to actually make more money doing more stuff rather than making people healthier. I mean, imagine if you had a car that you

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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drove off the lot and you had to pay for the car and it didn't work after you drove it off the lot. That's essentially what we do with our current healthcare system. We don't pay for results and outcomes. We pay for doing more stuff, more surgeries, more medications, more doctor's visits, more hospitalizations, and that's got to change. And you know what?

The Dr. Hyman Show

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We also identify why America experienced such a high death rate from COVID-19 and how ultra processed food is not only making us sick physically, but it's also making us more anxious, more depressed and more inflamed. We talk about why it is that we crave food that's so bad for us and how we can end our sugar addictions and move toward better health and more.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Yeah, it's true. It's not a lack of knowledge or knowing what to do. It's really a lack of the political will, a lack of the right incentives in business, a lack of awareness and education in the public. And we can do that. And we've done it before with smoking and other campaigns that have been effective in reducing that. And I think

The Dr. Hyman Show

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You know, I don't know if it's going to require litigation against some of these corporations that are doing harmful things. I think no one intends to, but the downstream consequences, unintended consequences of this ultra-processed food explosion is something we can't ignore anymore.

The Dr. Hyman Show

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And I'm really proud of you, Bobby, for actually taking a stand on this because I've been very carefully listening to the political narrative for decades, and I've never heard any presidential candidate actually talk about these issues. It's almost like let's get some Medicaid for all or let's restrict Medicaid or let's limit this or limit that. Not talking about the real root causes.

The Dr. Hyman Show

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Now, let's dive into my conversation with Robert F. Kennedy Jr. Hey, Bobby. It's great to see you again. How are you doing? Hey, Mark. Where are you? I'm in La Paz in Bolivia, 13,000 feet. So hopefully I'm out of oxygen in my brain to do this conversation. We just came out of the Amazon and, you know, I've been down in Chile with you.

The Dr. Hyman Show

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It is 6 in 10 or more. And 40% have more than one. It's a problem.

The Dr. Hyman Show

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Yeah, Medicare.

The Dr. Hyman Show

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I think you're right, Bobby. I think you hit the nail on the head. In COVID, you mentioned COVID, 63%, according to a tough study of deaths and hospitalization from COVID, could have been prevented by better diet because diet was driving these chronic diseases. And I think until we really grip

The Dr. Hyman Show

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take a grip of that fact that food and our food system is driving so many of the things that are wrong with our society. We're not going to get out of this mess. We're going to be just sort of putting like, you know, putting a thumb in different holes in the bow while the bow is sinking or rearranging the textures in the Titanic.

The Dr. Hyman Show

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You know, for example, for every dollar we spend on food, according to the Rockefeller Foundation study,

The Dr. Hyman Show

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There's $3 in collateral damage to increasing chronic disease burden, to the impact on social environments, to the effect on environment, biodiversity, our depleted water resources, our soil depletion, the climate change, all these downstream effects because of how we grow food, how we process food, how we...

The Dr. Hyman Show

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market food, distributed e-food, all those things are things that are not being dealt with as a problem. They're just sort of dealing with all the things downstream like we're doing in medicine. You deal with diabetes or heart disease or autoimmune disease with medication instead of dealing with the root causes.

The Dr. Hyman Show

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So I'm really so excited to hear you talk about this because I think the only way for America to succeed going forward is that we don't become burdened from this chronic disease epidemic that will affect every aspect of our ability to function in the world, our productivity.

The Dr. Hyman Show

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I mean, just when you think about the mental health crisis, I don't want to talk about this for a minute because I think it's very connected. And I think that most people don't understand why we're seeing such increasing rates of depression, anxiety, suicide. We're seeing increased polarization, divisiveness of society. And, you know, I've dug into this research quite a lot.

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I wrote a book about this 15 years ago called The Ultra Mind Solution, which is how our body affects our mind and our brain's functioning. And when we are inflamed, literally, and our brains are inflamed, it leads to all these things that we've been talking about and everything from autism to ADD. to anxiety, depression, and even things like Alzheimer's.

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So the brain's inflammation is what's driving so many of these brain disorders. And the productivity of people who have depression is the biggest cost. If it was a macroeconomic analysis that was done that showed over the next 35 years, the direct and indirect costs of our healthcare crisis are going to cost $95 trillion today. And the bulk of that wasn't people with diabetes or obesity, actually.

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It was the mental health crisis. It was depression, which resulted in the indirect cost of lost productivity, which was trillions of dollars a year. So I'd love to talk about this mental health crisis. I sent you a literature review that I did

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of how our food is affecting our brains and i'd love to hear your thoughts on how we begin to sort of deal with this not just uh it's not just obviously food but it's also increasing isolation loneliness the endless amount of bad news we're seeing and other stresses so how do you begin to think about tackling this mental health crisis

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Well, hopefully I have an option to have this conversation, but I wanted to talk about your position on health.

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You're one of the few candidates out there in the presidential race, probably the only one who's focused on improving the health of America by not just having access to healthcare, which we don't all have, but really addressing the root causes of why our healthcare system is so screwed up, why America is so sick, why we're so overweight, and what we can do about it.

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After tons of positive feedback from me and thousands of customers, they produced the world's first 100% organic Himalayan tartary buckwheat sprouted powder that's easier to digest, richer in vitamins and minerals, and contains up to 10 times more plant nutrients like rutin and quercetin.

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So I'm excited to talk to you about a lot of this because we've together done a lot of physical activity. We've we've rafted down rivers, we've hiked mountains, we've done a lot of fun stuff, and we're always doing active things, and fitness is a really key part of your life and your work, and it's actually how you maintain, I think, your energy on the campaign trail.

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What do you think, Bobby, of the marketing of junk food and stuff on TV and also pharma? Those are the biggest advertisers on pharma. And I think we're in New Zealand are the only ones who allow pharmaceutical advertising, I think, which is driving so much of our health care issues. And also food advertising.

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Have warnings, like they do at the end of drug ads, right? This could kill you.

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It is, and I also think that, you know, that's important people understand that so much of behavior is driven through marketing and advertising, whether it's on TV or online, and it's much more sophisticated, much more targeted now. And kids are predominantly targeted. I think there are over 5 billion

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So I want to sort of start by kind of laying out a little bit of the landscape of what we're facing and why we really need to double down on our thinking about the health of America, which really affects our global standing in the world, our economic competitiveness, our productivity, And right now we're screwed. We're seeing 75% of Americans overweight, 45% of kids.

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the embedded ads in games on Facebook for kids that were actually promoting junk food and processed food. Today, our kids' schools are the biggest fast food system in the country. If you combine McDonald's, Starbucks, and Subway,

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we our food system schools provides more junk food than all those combined and uh and it's really again driving so much of our mental health crisis you know we didn't see this we were kids bobby i didn't see kids with depression anxiety and uh the masterminds of add and trouble with school and in in in the school lunches have really have shifted into be basically outlets for fast food companies

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How would you begin to think about that? Because I think that's contributing both to the poor health as well as the mental health crisis we're seeing.

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Yeah. You know, Bobby, there was a school in Washington I heard about that was really interesting. It was a charter school started by a very wealthy guy. And it was really for kids who were underserved, who came from poor socioeconomic environments. who are often going to be more likely to end up in jail than go to college.

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And what they did with these kids was they not only just had a great academic curriculum, but they fed them three meals a day. The kids ate three meals of whole healthy food a day. And these kids did so well. They were going to Harvard, Yale, all the Ivy League colleges. They were succeeding.

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And then all the parents of the wealthier neighborhoods wanted to send their kids to school because they were all having such high performance standards on testing. And I think in terms of research, we should be doing that research on what happens when you take a school and this one school gets this

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typical standard school lunches, which is fully junk food and sugar versus a whole foods lunch and breakfast and dinner for kids and seeing what the different academic performances is, behavioral issues are, aggression is in schools, what their other issues are on ADD and allergies and autoimmunity, all these things we're seeing. It would be such a simple thing to do, but we've never done it.

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We've never asked those questions. So I get very excited when I think about you starting to do these things with NIH. You know, in the NIH program, budget and their whole 100 plus page budget, food was only mentioned once.

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And that was in the context of the Food and Drug Administration, which just makes me kind of crazy because it's the biggest thing that actually we can do to make a difference in our country's health.

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According to new data, 93.2% of Americans are metabolically unhealthy, which means they have either high blood sugar, high cholesterol, high blood pressure or overweight or had a heart attack or stroke. Six in 10 Americans have a chronic disease. A large part of this is due to the explosion of ultra-processed food over the last 20, 30 years that drives poor metabolic health.

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There are places where they're connecting the schools with farms and local rural communities that are trying to grow healthy food, and it's actually activating rural communities, which are on the decline. They're struggling. The farmers are going out of business. They're becoming bankrupt. There are suicides.

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So creating an agricultural system that's designed to actually produce better food will also help create all this downstream benefit of improvements in our children's health, on our health, and better quality food, and also restore rural communities economically and culturally.

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socially and also have downstream consequences for the environment, which you've been working on your whole life, like better soil and less use of water and less use of chemicals and better effects on helping carbon capture with the soil, all from actually doing the right thing. Right now, we're doing all the wrong things and creating all these downstream consequences.

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And that can be flipped on its head. And we can actually even, you know, activate people to be engaged in farming, like, you know, Roosevelt did with the New Deal. He had the Conservation Corps and all these people who are underemployed or unemployed and activated them to actually be part of the community.

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I think Ron Finley did this in LA with the food forest where people were homeless or just got out of prison or were prostitutes and started bringing them in and teaching how to garden and farm in South Central LA. And they're actually creating amazing amounts of food for their community and doing a lot of things that could be done in actually activating a

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our society to be more engaged and connected to each other.

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Yeah, it's so great, Bobby. So as far as you've been sort of on the campaign trail, you've been talking about these issues, you also are a symbol of health. When I met you, you were very active. It was like you were in your early 50s. Now you're about to be 70, and you're always active, but your diet was a bit worse at

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fix that up but now now you're out there you know pounding the pavement you've got tons of energy we're seeing all these instagram uh you know videos of you doing you know 24 pull-ups all these push-ups and incredible bench presses and leg presses you know how do you how do you think about fitness in america and how do you how do you you know do it for yourself so that you stay committed and engaged and how has it impacted you i mean i have a couple of thoughts on that i think people need to do what

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It's also affecting our mental health crisis, increasing a lot of our depression, anxiety, polarization, violence, aggression, all because of the food we're eating. And the cost is staggering. As president, you have to deal with our budget. And $4.3 trillion are spent every year on health care. now $1 and $5 in our economy.

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Very good, yeah.

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And it leads to also huge amounts of loss of productivity with billions of dollars a year in loss of productivity. And what's really frightening, Bobby, is our life expectancy is going down with the largest year-over-year drop in the last two years in our history, which is far below all other nations. And we're more than 60 on the list of life expectancy in the world.

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And that means – And also it's great for helping you with obesity and mental health too, right? So it really has so many benefits personally and for your health and for your fitness.

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I can tell you why. The food industry is designing foods to be addictive. They talk about the mouthfeel and the bliss point of food, and they know actually have tested this, looking at functional MRIs, so they know how to activate your dopamine centers, just like heroin or cocaine or nicotine or alcohol. And they actually now, by strict criteria, according to a recent study, 14%

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of adults and 12% of kids meet the strict criteria for food addiction and leading to all the same symptoms if you had alcohol addiction. And then alcohol addiction is about 14%, so it's a big issue. And we're designed from an evolutionary point of view to find and eat as much sweet or sugar things as we can because it makes us store fat and gain weight for the winter. And animals do that.

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Bears do that. You know, I went to Adam of the Island in Alaska. And at the beginning of the season, the bears are all eating salmon, protein and fat, and they're not getting that much weight. And then at the end of the season, they're eating berries and they gain 500 pounds. They become diabetic and hypertensive. But then they sleep it off. We just keep eating all winter long.

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And I think our bodies and brains are designed to actually crave those things which are going to make us gain weight, which is a good thing if there was a time of scarcity and starvation, which is most of how we evolved. But now we have an overabundance of food. We have an overabundance of ultra-processed food.

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And in one study, I don't know if you know about this study from the NIH, they gave people ultra-processed foods to eat as much as you want, and they gave people whole foods to eat as much as you want. Same people, they did a crossover trial. When they had the ultra-processed food, they ate 500 calories more a day because the body doesn't register as being satisfied eating that food.

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No one's going to eat a bag of avocados, but anybody can eat a bag of chips or a bag of Oreo cookies, right? Because of the way it affects the brain.

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So I think this is part of the issue is we have to start to recognize the science behind why these foods are so addictive, why we crave them so much, and to actually start to regulate these things so that we actually educate people about this process, about what's going on with their brains and why they can't keep. their body's healthy and why they're in this vicious spiral.

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And the Ozempic craze this year is driving me crazy because it's like, well, if we just give everybody Ozempic who's overweight in this country and obese, I mean obese, it's gonna cost almost half of our entire healthcare budget. If we give everybody who's overweight, it's going to be far more than the $4.3 trillion that we spend now. So we have to think about how do we change this?

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And what's really also, as I begin to look at this, data, it was really interesting. We have a wealth gap in this country, right? 39% increase since 1980, meaning the rich and the poor have about a 39% spread since 1980. But the death gap has increased 570% since 1980. And it's worse in the South and the Midwest, which are mostly red states because of increasing rates of diabetes and obesity.

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And I love your talking about this, Bobby, because unless we take this as a national emergency, in my view, unless we take this head on, We're really going to be unable to have a successful future as America.

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Everything else we want to do, our success as a country economically, our success as a country to develop science and intellectual endeavors and to make progress is all going to be hampered if our bodies and brains are deteriorating because of what we're eating and the lack of our overall well-being and health.

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I just came back from Africa, Bobby. I visited the Hadza tribe, the hunter-gatherers, and 20% of their diet is actually honey. But they're thin and they're fit and they don't have diabetes. Why? Because they're eating 150 grams of fiber a day from all the tubers and the roots and all the wild plants they're eating. We in America eat about eight grams of fiber per day per person, which is nothing.

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And that fiber is so important for microbiome. It's so important for reducing absorption of sugar. And so you can actually eat more sugar carbohydrates if you have a very high fiber diet. It acts like a sponge. And that's part of the problem with ultra-processed food is no fiber in there. There's very few nutrients. It's mostly, I don't even know what you want to call it. I call it frankenfoods.

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They actually are depleted. They're depleted. And most Americans are nutritionally deficient in omega-3s and folate and zinc and magnesium and vitamin D and things that we should be getting from our food, but we don't. And so all this creates this dysregulated eating and dysregulated brain chemistry and dysregulated mood. And it's really not that hard to fix.

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I've seen it over and over in my clinic, at Cleveland Clinic, in my own practice. I've seen it with so many people, my patients, and it doesn't take that long. And I think people can do a reset and see their bodies change very quickly.

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And I think, you know, we should call on America to do a sugar reset or a 10-day diet reset to actually get people to try it and see what it feels like to just shift their body into a metabolic and brain chemistry state that isn't hooked into the system.

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And our government policies don't address this. In 2021, the GAO, the Government Accountability Report on Chronic Disease and Nutrition, found over 200 policies, 21 agencies on nutrition, working mostly across purposes, making America sicker and increasing healthcare costs. Like on one hand, we say with a dietary guidelines, don't eat sugar and reduce your intake of all that.

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You know, I just came back from, you know, 10 days in Amazon with no phone, no computer, no technology, and no Wi-Fi, no cell phone, EMFs anywhere. And I slept so much better. And I wasn't, my brain wasn't always like looking at my phone and in this state that it often is. And I think Those kinds of things really are fixable if we take a stand.

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And I think, you know, I'm wondering, you know, what else do you think for America we could do to make ourselves healthy?

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And on the other hand, with our SNAP or a food stamp program, 75% of the food is processed, ultra processed food. 10% is soda, meaning $10 billion a year on soda. So, you know, we're in this situation where even the FDA commissioner, Robert Califf, has said our life expectancy is going the wrong way. We're the top health officials in the country. We don't fix it too well.

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You know, Bobby, you're right about this. And I think you're talking about the Marines and their fitness level. I'm not sure you're aware of this, but there's a group of over 700 retired admirals and generals who are talking about our problem of mission readiness and the fact that 70% of military recruits get rejected because they're overweight or unfit to fight.

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And then when we had school lunches start, it was because during World War II, so many kids were malnourished and they couldn't join the Army or the Navy or the military. And so we started school lunches. And now those same school lunches are actually making the kids so unhealthy that they can't actually get in the military even if they wanted to. And I don't know if you know this, but we saw...

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72% more evacuations from Iraq and Afghanistan because of obesity-related injuries and problems in military than from war injuries. That's just staggering to me. And that was from this report from the retired admirals and generals. So I think we want to reduce our military, obviously, and forever wars. We want to not be constantly building up the military-industrial complex. But

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Just that fact alone of what we're doing to our kids is just staggering. And I think this physical fitness, health, nutritional fitness is so important. And it's got to be something that is a central part of our strategy as a nation going forward to actually do whatever else you want to do. Like we can't be a successful nation if we're all going downhill. Yeah.

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I love this as a topper in my yogurt, a sprinkle on savory meals, or as an easy add to my smoothies and protein shakes. The sprout powder has no fillers added or sugars and is farm sprouted and packaged in the USA. Right now, Big Bolt Health is offering my listeners a special offer of 30% off this amazing product. You can try it now by heading to bigbolthealth.com and use the code DrMark30.

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I'm going to do a fitness challenge and a diet challenge, a sugar challenge. I like that.

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That's great. I mean, I know we talked about this, but I'm going to put a link in the show notes to how people can get a chance to take a hike with you and I up in the hills of Los Angeles near our house, which was so fun. We do that a lot when I come to LA.

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So I think we're going to try to get people involved and connected and understanding why it's important to support these kinds of ideas and the political discourse that we're not seeing anywhere else. So Bobby, thanks for your dedication to making America healthy, for making America really an incredible nation again and stop this slide into what feels like our decline of the American dream.

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So thank you for just being so dedicated. I encourage everybody to check out Bobby's website, Kennedy24.com, see his campaign platforms. It's not just health, it's many, many other things. And, you know, don't listen to what you hear in the news. Do your own homework. Listen to what he says. Read what he's talking about.

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And I think very few people out there are willing to take on what he's taking on in terms of the thinking that needs to be done to change our government in a way that actually brings us forward to a healthier and happier future. So any last thoughts or words, Bobby?

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Well, I wish I could be your birthday in a couple of weeks. I'm going to be trekking in Patagonia near where we were rafting.

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And you also talked about this. You were quoted in The Washington Post where you said, if we had regulatory agencies that were interested in actually looking at data, we would be trying to figure out why all-course mortality for Americans has increased. They're not COVID deaths. So we don't really have a health care system. We have a sick care system.

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yeah time more fun than a big birthday party inside right um and uh and definitely uh we'll uh we'll keep uh people up to date we might have you back on the podcast and talk about things as we go forward but uh it's been great having you and thanks for uh keeping up the the the work you're doing to educate america but what we need you to go forward to be a healthier happier nation thank you very much mark thanks for everything you do to educate the public and to get us healthier

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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It's not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, seek out a qualified medical practitioner now.

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If you're looking for a functional medicine practitioner, you can visit ifm.org and search their Find a Practitioner database. It's important that you have someone in your corner who is trained, who is a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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And those who profit most, big ag, big food, big pharma, they just perpetuate that system that benefits from chronic disease, which is horrible. So would you consider this a national emergency? And as president, how would you begin to really address this problem?

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There was that one trouble that came to class, and now it's like half the class, right?

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Again, that's bigbolthealth.com. As a doctor focused on longevity, I often remind my patients that aging isn't just about how we look, it's about how well our bodies function. One key player in this process? Collagen. Collagen supports your joints, bones, gut health, and metabolism. But as we age, our natural collagen production declines. The solution?

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Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Yeah, that's amazing. That's about how long I've known you, a little bit more.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Yeah. So you're right, Bobby. The ultra-processed food is a huge issue. And it's exploded in the last decades. And it's really been one of those inciting factors that's driven our epidemic. And I think we're looking for a smoking diet.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Bone broth, a time-tested source of collagen and amino acids essential for healthy aging. That's why I recommend Paleo Valley's unflavored 100% grass-fed bone broth protein. It's made exclusively from grass-fed, grass-finished beef bones, slow-simmered to preserve the pure, nutrient-rich collagen your body needs, without high heat, chemicals, or glyphosate.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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By the way.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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i stay with no sugar in it there you go thanks bobby but you know we we really have you know smoking is an easy literally smoking gun and it's linked to lung cancer and so in food it's been very difficult because it's like what food should it be packed sugar or salt but i think that what we're coming to understand in science there's a huge body of evidence now that supports this is an ultra processed food which is really defined by this nova classification that the

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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grades food on how processed it is. Like, you know, tomato can is processed, but it's minimally processed.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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Whereas, you know, a Twinkie is extremely processed and it's made up of deconstructed food ingredients that are originally food, but then they deconstructed into these molecular science projects and then reassemble them to look like something you could eat, but they're not really food by definition. And that has been driving the epidemic of obesity, diabetes, all these chronic illnesses.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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It destroys our gut microbiome. It drives inflammation. It affects mental health. It's linked to depression, suicide, violence. It's quite interesting. And it also has increased mortality. For every 10% of your diet that's ultra-processed food, your risk of death goes up by 14%. plus percent of our diet as adults and 67% of kids' diets.

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Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And I think, how would you think about addressing this as president? Because we are, in my view, we're seeing like a slow-moving tsunami. We're all getting our suntan on the beach, and this is coming at us so fast.

The Dr. Hyman Show

Encore: Food: The Root Causes of Our Healthcare, Economic and Social Crises with Robert F. Kennedy Jr.

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And we're really now going to see in the next generation the serious consequences, because our kids, like you mentioned, are all coming into adulthood sick and overweight and on lots of medications.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Coming up on this episode of The Dr. Hyman Show. Why do you take a blue pill or a red pill or have titanium dioxide or have dyes and chemicals?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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You're guiding people on how to take the best products for them that are the cleanest, that are actually matching their goals and needs. And you're just providing this incredible service, which I think is such an important gap in the marketplace that you're filling. So what is the problem of nutritional deficiencies today in America? What do we know about that?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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the level of insufficiency or deficiency of nutrients?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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It's proof that with the right fuel, we only get stronger. And here's the secret that powers my every step, every pedal, and every rep. I take Mitapur every single day. This isn't just a supplement, it's the spark that fuels my adventures, the key to keeping my energy high, my body strong, and my spirit unstoppable.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I mean, the data is so impressive. You know, when you look at the, and I'll just sort of share a little bit to kind of set the stage, but, you know, NHANES is called the National Health and Nutrition Examination Survey, and it's conducted by the government. And every year they drive around and they get blood on a whole bunch of people.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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They test their levels and they see what's going on of all sorts of things and nutrient levels. And what they found is, you know, 90 plus percent of Americans are efficient in one or more nutrient at the minimum level to prevent deficiency. And this is really an important concept for nutrients because If you look at, for example, vitamin D, you need maybe 30 units so you don't get rickets.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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But you might need 3,000 units so you don't get osteoporosis or cancer or dementia or heart disease or autoimmune diseases or a whole bunch of things that we call long latency deficiency diseases. There's a guy named Robert Heaney who's a professor and brilliant scientist who wrote a paper called Long Latency Deficiency Diseases. I'm telling you.

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And what essentially he was talking about was like, yeah, there's nobody walking around really in America with rickets anymore or scurvy or beriberi or pellagra or xerophthalma. These are these severe deficiencies that we actually found in the turn of the century when we started refining our diet. and taking white flour and white rice.

The Dr. Hyman Show

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That's actually how they found it, was in prisoners, they gave them white rice, they all became deficient, had these horrible diseases that were cured in a second, essentially with miniscule amounts of nutrients. When you look at the amount of deficiencies, whether it's 90 plus percent deficient omega-3, 80 plus insufficient or deficient in vitamin D, and some people say even more,

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Magnesium is about 45%. Zinc's about 40%. Iron, you know, we have a lot of efficiencies. And with Function, you know, we now have 150,000 members at Function Health. And now, by the way, there's no waiting list. So you can just join, go to functionhealth.com slash mark. You can get in and... and go ahead and check your levels.

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But we found that in looking at all the data, almost 70% of our members have a deficiency in a nutrient that is at the minimum reference range of the lab. So in other words, for iron, this is an example, your ferritin level, which is your iron source, should be 45 or more to feel good, to not have fatigue, to not have hair loss, to not have insomnia.

The Dr. Hyman Show

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There's a whole bunch of things that come with low iron. The reference range goes 16 or lower, but it should be 45. Or homocysteine is just like the levels 14, which should be more six to eight, which detects B vitamin deficiencies. Or vitamin D should be probably 45 to 60, not 30 or 20, which some lab reference changes are.

The Dr. Hyman Show

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The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And at the minimum level, which is how much you need to not get rickets or scurvy or any of these diseases. This is what the RDA is. It's not the amount you should be taking, it's the minimum amount you need to be taking so you don't get some of these horrible diseases.

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We're seeing almost 70% of people are deficient in these nutrients in a cohort of 150,000 people, which is a massive amount of data that we've collected at Function Health, and we're learning about the kinds of things we're seeing in the population. So it's a real issue where people are not getting the nutrients they need, and they don't know why they feel bad.

The Dr. Hyman Show

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They don't know why they have these low-grade symptoms. I had one patient, she came in, she was a radiation oncology resident at Mayo, and she had the most severe migraines. She was on narcotics, she was on major anti-vomiting medication, and she could barely function. And she came in and she said, oh, I have terrible migraines. And I started taking her history.

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I said, oh, do you have other symptoms like constipation or do you have muscle spasms or do you have anxiety or irritability or palpitations or constipation? And she's like, yeah, I got all those things. I'm like, well, that's a magnesium deficiency. Right. And it was so easy. And I gave her, she needed like a thousand or more milligrams of magnesium to get her going and to clear everything out.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And that cured her migraines. And you hear someone who was at Mayo Clinic, saw their best migraine doctors, did everything she could. They couldn't even diagnosis a deficiency. And by the way, magnesium deficiency, you can, we test magnesium with function and we get your red cell magnesium, which is a better indicator.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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But to do a real magnesium loading test where you give people IV magnesium and you see what they keep and what they dump out is the best way to actually really tell. But But even so, just by history, I could tell.

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And after doing functional medicine for 30 years, I can tell you without a doubt, and doing nutrition testing on tens of thousands of people, and deep analysis of minerals and vitamins and antioxidant levels and oxidative stress and CoQ10, all the things that people normally don't look at, it's so widespread. Nutrient deficiency is so widespread in America.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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That kind of then leads into the question of, well, if that's true, then why is that true?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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With solid science behind it, MitoPure is designed to help us keep up with whatever life throws our way, whether it's a steep mountain trail or a challenging workout. If you're ready to unlock your potential and feel your best, head to timeline.com slash darheimen for 10% off. Trust me, your cells and muscles will thank you.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I think this is really important. So Sepco is a, is a, is your company that you started to help solve this problem of what to take quality quality of, you know, how can you trust?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And you don't know that because you're not adding it all up. You're not putting a spreadsheet. You're not doing the math. And you create a product that does this.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Now, I believe in this so much because it's what I tried to solve when I started my own sort of store for my patients, which was essentially trying to curate a small group of products that I personally had investigated, that I visited the factories, that I did the analysis, that I looked at the third-party testing. Oh my God.

The Dr. Hyman Show

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I mean, I curated basically 300, 400 products for functional medicine applications, for basically helping people with cardiometabolic issues, for hormonal issues, for gut issues, and so on and so forth. So that was a lot of work. And I've been confident that I can recommend these things to my patients or people who follow me.

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But I don't think it really solves a bigger problem of how do you figure out everything altogether? And I know personally that I don't have enough time to do this for myself even. I'm buying different things. I'm using things. How do I know? So that's really why I become an advisor to Supco and I'm sort of helping you because I think this is such an important gap in the marketplace.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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and it's such a need. When you look at the landscape today, tell us some of the problems in the supplement industry. Why is this needed? Because people are just buying stuff and they don't know where it's coming from, where they get it. They can buy it on Amazon, and often the stuff is sitting on a pallet for a long time, or it's some sort of rip-off product that doesn't have the nutrients in it.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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So tell us, sort of unpack the real issues with the supplement industry as it is today.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I mean, the amount of attention that the FDA pays to this is very, very little unless there's some serious adverse effect or somebody has this problem with it.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I mean, a friend of mine was a researcher, and he actually analyzed Ayurvedic supplements and found extremely high levels of heavy metals in them. Totally. So you're taking some Ayurvedic herb, which is some natural product, and it hasn't been tested properly.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Welcome to Dr. Hyman Show. I'm Dr. Mark Hyman.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Yeah.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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How to Choose the Right Supplements (and Avoid the Wrong Ones)

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In my quest to heal, I turned to sunlight and infrared saunas, and the benefits were incredible. Infrared saunas offer a range of health benefits. They promote deep detoxification by helping your body eliminate toxins through sweat, which is essential for overall wellness.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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They can enhance circulation, delivering oxygen and nutrients to your muscles and tissues, which can aid recovery and reduce soreness. Additionally, infrared saunas can boost your mood and relieve stress. The calming heat helps relax muscles, promotes a sense of well-being, and can even support better sleep. I found that my energy levels surged, my mind felt clearer, and I regained my vitality.

The Dr. Hyman Show

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When I started in this field in functional medicine 30 years ago, there were a handful of professional doctors brands that were only marketed and sold through professionals, doctors, nutritionists, and so forth, chiropractors. And you couldn't get them otherwise. Interesting. You couldn't get like Metagenics or Thorne or Pure Encapsulations.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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They only distributed them through professionals because they were higher level, higher grade, a little more expensive, but you get what you pay for. So for example, Pure Encapsulations, they actually test every single product, every lot, and And we do it before they make the stuff with the ingredients, and they do it after.

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How to Choose the Right Supplements (and Avoid the Wrong Ones)

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This is a place for conversations that matter. And today, if you are someone who's taking supplements, who's confused about supplements, who thinks they create expensive urine or that they're essential, are completely boggled by all the brands out there, all the claims out there,

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And if it says, you know, it's supposed to say 400 milligrams of, let's say, magnesium on the label, if it's 350, they throw it out.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I mean, and the stuff that you get in the grocery store or Walmart or the drug store is generally crap. Like you sent me, they texted me a, a screenshot of Centrum, which is this massive advertising. It's really a big product out there. Everything's Centrum. It's high quality. It's good. I mean, why didn't you take a blue pill or a red pill or have titanium dioxide or have dyes and chemicals?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Yeah. And there's a lot of stuff in them that we often are not known. Like there could be gluten or dairy, like lactose or other things that are in these, in addition to all the other kind of excipients, fillers, additives, colors, chemicals, things that make it look good or stick together. And I mean, you don't want that crap.

The Dr. Hyman Show

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all the people pushing it, what to do for yourself and how to stay healthy without harming yourself, you're gonna love this show because we have Steve Martosi who's co-founded an incredible company called Subco, and he is a brilliant guy. I mean, he's a good friend of mine.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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There was a company called Consumer Labs that I used to kind of use to reference stuff where they would go and test products. And I would rely on their independent analysis. But they weren't able to do the 200,000 products. So you basically, just for the simple scan of the barcode, the technology behind it, the use of AI. I mean, it's quite amazing now. You can literally see...

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what is the problem or how good a product is and whether or not it's actually says what it is on the label.

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I think what you're saying is also important because people are taking these things. There's a, I don't know, $40, $50 billion industry. Totally. It's not well-regulated. No. And nobody's sort of looking at quality or efficacy or bioavailability or... What form the nutrients are in. I mean, there's so many levels. Like if you take, for example, magnesium oxide. A great example.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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I was in the hospital for a back surgery recently. And I was taking painkillers, which can make you constipated. So I wanted magnesium. And I said to the attending physician, I said, I want to get magnesium. He said, sure. And he wrote a prescription. What are you ordering? He said, well, this is such a product. I said, that's magnesium oxide. That's so poorly absorbed.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And it's also something that doesn't work for constipation that well. I said, how about magnesium citrate? He's like, oh, he looked it up. He's like, oh, you're right.

The Dr. Hyman Show

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We've traveled the world together, but I was sort of blown away when he took his intelligence that helped launch GroupMe and Splice and Blade, a lot of different companies, and he's taken all of his business know-how, his personal health story, and has created something that is missing in the marketplace, which is a trusted source of navigating

The Dr. Hyman Show

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As doctors, we learn very little, if anything, about nutrition. Was it like 20 hours or like less than a day? And it's usually, for me, when I learned nutrition, it was about all the deficiency diseases that were happening in the developing world. So it was interesting, like Merasmus and Kwashiorkor and Xerophthalmia, which is a vitamin A deficiency, it causes blindness.

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Berry, berry, and pellagra.

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I'm like, okay, great. I've never seen any of these diseases. I probably never will. I think I remember when I was a kid, I did know people who had had rickets and they had bold legs. So I had met them, but they were in the era before the vitamins were fortified in milk and in food. But, you know, these are things I didn't see. And that was my nutrition.

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My daughter just graduated, is graduating now from medical school. And I'm very proud of her. She got into orthopedic residency.

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So I'm so proud about that. But anyway, she's like, I ask her, what are you learning about nutrition? She's like, nothing really, like zero. I mean, it's like amino acids, fatty acids, you know, sugar, whatever, like basic stuff that's not, I think, what do you have your patient eat for lunch? Right. And then supplements, almost nothing, right?

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You don't really learn about them, what they do, how they work. you know, the assumption that the food is adequate, we're getting it from our food, but our food's depleted.

The Dr. Hyman Show

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I mean, we look at data back 40, 50 years, the quality of the soil, the organic matter is depleted because of our farming practices, the interaction between the microbes and the organic matter and the plants is actually how the minerals and nutrients are extracted from the soil and to get into the plants. So we're seeing, you know, between five to 40% decrease in a lot of key nutrients.

The Dr. Hyman Show

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And on top of that, we're seeing people eating more and more processed food, and so not getting nutrients, and eating more and more. Part of the, one of the things that happens when you have a deficiency is you try to find more nutrients somewhere. Like animals do this.

The Dr. Hyman Show

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I remember being in the Amazon, there was this mineral sort of deposit across the bank of the river, and there were all these birds that were flogging, just eating the dirt. And I saw this also, yeah, in the Amazon a couple of times. And I was like, wow, this is fascinating. You've got like, Thousands of birds of all species coming to get the nutrients they need.

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So animals know, and kids will eat dirt if they're iron deficient because they want to get iron from the dirt. Somehow the body knows, but we're so eating such a shitty diet and it's so processed and it's so devoid of nutrients. Although some is, quote, fortified. It's like only fortified because it's so impoverished to begin with. Otherwise, it wouldn't need to be fortified.

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And it's caused a lot of problems in the population. They were seeing increasing nutrient deficiencies. The problem is that people don't know how to diagnose it. They don't know what their symptoms are related to it. They don't know how it makes them feel. And so they think this is just how I'm supposed to feel. You know, I feel like crap or I have this symptom or that symptom.

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But often it's related to their diet and their nutritional status. And then there's the whole problem of like drugs and drug nutrient interactions. And there's a whole host of those. And so people are taking all these drugs, like statins, for example, which is the number one prescribed drug. It interrupts the enzyme that makes cholesterol. That same enzyme makes HMG-CoA reductase. It makes CoQ10.

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So you're blocking CoQ10. What is CoQ10? It's essential nutrient for making energy from food. and your mitochondrial function. So people get muscle injury and muscle pain and elevated what we call CPK, which is damaged muscle enzymes because of this.

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what quality is in supplements, what you need and how to figure out what to do, because it's a mess out there. And I think you're going to love this conversation. And we dive into why SUPCO is such a needed service in the marketplace to help you navigate this incredibly messy landscape of supplements and quality and cost and all the things we want to care about.

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And there's actually a book, a textbook, a medical textbook on drug addiction. nutrient interactions, because there's so many. The next kind of one of the class of drugs, I think it's third after two or three, most prescribed drugs on the planet are acid blockers for reflux or heartburn, which is because our diet's so crappy. I mean, if I get stuck somewhere and I have to eat something crappy,

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because I'm starving, I'm at an airport or whatever, and I try to do it, I will get immediate reflux or heartburn.

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And I'm like, it's because of what I'm eating. It's not because I have some defect that caused me to have reflux. And you take this drug for a long period of time, it inhibits mineral absorption like zinc and calcium. You get osteoporosis. It inhibits B12 absorption, which is critical for so many functions. It can cause depression, dementia, neurologic issues.

The Dr. Hyman Show

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People don't know this, and we don't know how these all are interacting. And so we see another layer of problems in terms of nutrient deficiencies that's not being addressed.

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It's huge. Yeah. It's huge. Like if you're on a diuretic, which many people are for blood pressure, it causes you to leach out minerals. So you leach out magnesium and you pee them out. And so we've seen massive symptoms of magnesium deficiency, which are sort of, you know, doctors don't know how to diagnose.

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And it's pretty easy, but there's this moment where I think we're, you know, what you're creating with Supco, this company, there's going to be a sort of a realization that one, you know, with a partnership with function, which we're working together, which is testing. So I say test, don't guess, you know. We check your magnesium level.

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We check your level of B vitamins, like homocysteine and methylmalonic acid, which measure B12, folate, B6 effectiveness. We measure omega-3s, we measure vitamin D, we can measure zinc, we can measure copper, we can measure iodine, we can measure so many different nutrients, minerals that are commonly deficient in people. And then people can actually then go figure out what to do.

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Because we don't actually, with functional health, recommend any particular brands, but we want some way to help people navigate what's going on there in the landscape and actually come up with a coherent strategy of what to take and where to find the products and how to trust them.

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So I think you're going to love this conversation. Let's jump right in. Well, Steve, it's so great to have you on the podcast. We've been friends for a while, traveled the world together, done a lot of cool stuff. We're both involved in two companies that I think are going to change the landscape of health in America. One is Function Health, where I'm the co-founder and chief medical officer.

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It's almost like Consumer Reports, that magazine that tests products and sort of checks quality.

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Like, in other words, I talked to this woman the other day who did her function test and she had a vitamin D level of 20, which is extremely low. And I said, gee, If your vitamin D is low, you could have more frequent infections. You could have seasonal affective disorder. You could have muscle pain and aching. And she looked at me and she was like, yeah, I have all those things.

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So when you take something and you go, well, I'm not noticing something. I'm noticing the absence of something.

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Another is Subco, which is something we're going to talk about today. And it's something that's been desperately needed for decades. Navigate the myriad of supplements out there on the market to find the quality that you want to know that you're not getting crap in it, to know that it's made in a way that actually meets pharmaceutical grade standards to actually figure out what to do because it's,

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I was trained that vitamins make expensive urine. Don't waste your money. If that logic was true, you shouldn't drink water because you pee out. Eating nutrient-dense foods daily is essential for maintaining optimal health and vitality.

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And you're also helping solve the problem of you know, quality in the sense that there's so many products in the market that have stuff in them that it should be in them, whether it's, you know, performance enhancing kind of male, male enhancing drugs for sexual function might have Viagra in it, or you could have.

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So you buy products as ginkgo, but there's like nothing in there.

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Yeah. And so you were kind of in a wild west out there and you're trying to help people solve it for many levels, like helping understand what they're taking, whether the dosing is right and you're taking too much or too little of something, whether the quality is there, whether there's contaminants. These are things that are so important.

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And what's really interesting to me, Steve, is when I talk to doctors, You would kind of ask a group of doctors, how many people recommend supplements to their patients? And very few hands go up, although it's more and more now. If you ask that same group, how many of you are taking supplements, like 70 or 80% hands go up.

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And when I got to Cleveland Clinic over 10 years ago, we did a survey of the physicians there, of 3,000 physicians. And it was so fascinating because we wanted to know whether they were interested in having a source of trusted brands that were verified and certified in sort of a similar way that you've done. And what their uses, recommendations are.

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A landscape out there that is fraught with all sorts of problems that I've tried to solve, but you've done a way better job. You kind of started and exited many amazing companies like GroupMe and Blade and Splice. And I think there's this interesting personal story that you have about how you have sort of understood your own health challenges and used your own way of navigating it.

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So it's like, how many are you actually recommending? It was very few. How many would like to actually have a source where you could trust? And it was like almost universal, yes. 70% of the doctors were actually recommending stuff already. And you would know the cardiologists were recommending fish oil or CoQ10. Yep, totally. The gastroenterologists were recommending probiotics.

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The OBGYNs were recommending prenatal vitamins. And the endocrinologists were recommending vitamin D for osteoporosis. But they didn't know what brand. They didn't know what to take. For example, vitamin D is a great example because when I learned in medical school, there was a prescription of vitamin D, which is vitamin D2, which isn't really the optimal vitamin to take.

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You want to take vitamin D3.

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and doesn't work as well for many reasons. But that's what we learned in medical school, that this is what you do in your residency. And so it was really interesting to see the number of physicians at Cleveland Clinic, which is one of the top institutions in the world, who were taking them, recommending them, wanted to have a quality source, and there was just nothing.

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And so I think, you know, despite doctors being a little bit negative on it, it's partly because it's so unregulated. It's partly because people don't know what they're getting. It's probably because they don't have a sense of quality control or how to actually recommend stuff they know is going to be safe and effective and not problematic, unless it's a prescription vitamin.

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And there are a lot of prescription vitamins. A lot of prescription vitamins.

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I mean, here's a spreadsheet. Yeah, exactly.

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It's a pretty exciting moment with this sort of innovation in the industry that's been a gap for so long. It's been an area that's just been self-directed, blindfolded, trying to find what's good. Right. hoping the company that you buy the product from has got integrity, hoping that it's going to work. And it's a lot of money people spend on this stuff. How do you actually find the quality?

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And this is really coming out of your own struggles to figure shit out. And now we have the opportunity to share this innovation around how to think about supplementation and whether you need them, why you should take them, what the landscape is out there, what the problems are with it, and how to solve that. So you're sort of a multiple serial entrepreneur. Mm-hmm.

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And what's kind of cool about SEPCO also is you can put in what you want to be taking. Let's say function, health recommends, not products, but ingredients or nutrients you need. You could put that into the system And then it'll come up with a ranking of which products are the optimal ones, the best price, the best quality.

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The least amount of pills. So you solve so many problems with this. I think one of the challenges that the regulatory environment has got to change.

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I think the Deshaies regulation was a necessary set of regulations at the time, because it was kind of the Wild West, and there was nothing guiding what people could say, because you could literally say,

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you know take this pill it'll make your penis grow six inches longer or it'll cure heart disease or it'll and people were just so it kind of came up with some kind of limits on what you could market it as which i think was good because it can create you know structure function claim that's why i say it supports healthy blood sugar right supports a healthy immune system but you can't say it treats diabetes right even though it might help like bitter melon or

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you know, certain compounds actually can help with blood sugar regulation, right? Or like berberine and so forth. You can't say that it actually, but they do. It works. Berberine's a good one, yeah. I think there's a lot of kind of messiness that kind of got left over from that regulation, which was in the 90s. which helps sort of set a level of standards. You know, the FDA can't police it all.

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And right now, you know, you're kind of, SUPCO is kind of like the police, sort of the FDA of supplements in my mind, because you're basically doing a lot of the work that they should be doing, right? You've actually done the homework, kind of look at all the products, look at what's in them, kind of find the sources. How do you actually find, like, when you look at a product, whether there's

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contaminants or fillers or excipients or things that shouldn't be there?

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It's so important because as a practicing physician who's been doing functional medicine, using food as medicine, using nutrients, using herbs, it's a challenge because how do you actually find the right product for your patient that's going to work? And when I first started out, I would call the elders in the field and say, well, which probiotics should I recommend? Or which magnesium product?

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Or which, this herbal product is good. I mean, there was no way to know. And I began to see what was working clinically and what wasn't working clinically. And when you start to apply these clinically, you see changes in people's biology, you see changes in their biomarkers, you see changes in their health and their well-being.

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And you've tackled this problem in a way that I'm just so glad because for me as a practicing doctor, it's so hard for my patients to actually figure out what to take. And that's why I spent decades researching the market, visiting supplement manufacturers, factories, going in there, doing quality control, looking for third-party testing, making sure their ingredients were perfect.

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And this is kind of what's been missing is a way to sort of have a independent verification system that analyzes everything, that integrates with your products easily, and that you can use your phone and your camera to basically track everything in two seconds. You don't have to add everything into a spreadsheet.

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And what's also good about it is you're layering a lot of the science that's hard to get. What are the interactions between different nutrients? What are the interactions with drugs? What are the, you know, there's drug-nutrient interactions and nutrient-drug interactions. Because sometimes a nutrient will affect the drug function, right? Like you mentioned St.

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John's wort, which can affect medications. So you have to kind of be aware of all that. And even if you're a smart doctor, it's really hard kind of figure this out. It was a big nutrient supplement database where it did a lot of this, but it was, I had to pay $3,000 a year for the prescription.

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Subscription to this platform, I had to actually be able to go in and search and read monographs that were like 30 pages long on each nutrient and talk about the issues. I mean, it was really dense and it's hard.

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Yeah, I think that's important. And you also, you know, created something called stacks.

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What do stacks mean?

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It's an amino acid that's really important for many functions and it's very good for regulating a lot of neurologic issues and kind of calming, it's a very calming neurotransmitter. Helps with preventing anxiety. And I actually use a product that's a metagenic product called Trancor for a lot of patients, which has taurine, magnesium, B6.

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pure, that they had no contaminants or chemicals or additives, which often they do, making sure that they're bioavailable, that they're forms of nutrients that work right, and also that they're digestible. When you eat them, they don't just poop out. And that they're actually tested after for both potency and purity, so whatever it says on the label is what's on the label.

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A lot of things are very helpful in calming the nervous system, which a lot of people have a lot of anxiety. And often, you know, Part of the problem is we deplete our nutrients under stress. We deplete our nutrients because we need more of them because we're overloaded with toxins. We need more of them because we eat shitty food that needs nutrients to be metabolized.

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In other words, when you eat food, it has to be broken down, absorbed, digested, and actually digested. turned into various pathways that are important for your body. And often, if you're not taking the right nutrients, you're gonna not have the right functions in your body on a cellular level. So whether it's CoQ10 or taurine, these are not considered essential vitamins or nutrients.

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But I call these conditionally essential because of the increased load of stress, of toxins. It's interesting, you know, when you just stress alone will deplete magnesium. So if you're stressed, you're going to pee out more magnesium. And guess what? Everybody's stressed.

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So the stacks are basically guiding you if you want to have a longevity stack or you have PMS or you have gut issues or you have, it's like a protocol.

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And you're also gathering information from the users about their own health issues, their health goals, their needs, their age, their demographics, and so forth.

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That's really a way to personalize what you're taking. Correct.

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And I spent decades doing this, and I've created a small group of these supplements that I think work clinically for my patients. And we're going to sort of go into how you solve the problem at a much bigger scale. Because, you know, there's, I don't know, how many products are in the market? We have tracked, we're tracking about 200,000. 200,000 products.

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It's almost like you're creating a research infrastructure.

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It's powerful. I mean, you know, I think, where can people learn about what we've discussed?

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So there's a website, which is sup.co.

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You can share that data with the community. You can share with the community.

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But it's like, oh, I took magnesium, or I took zinc, or I took, here's what happened to me. That data is really valuable. I know. And an aggregate.

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When you look at all the people putting the data in, about how things are affecting them and what works and what doesn't work, we're gonna learn a lot. We're gonna learn a lot. And I think for me, I've learned a lot doing this clinically with tens of thousands of patients over three decades and doing lots of diagnostics to see what levels of nutrients people have, what their risk factors are,

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And it's so important. I mean, one of the things I test for is glutathione, which is a really important compound that's involved in detoxification, that's involved in regulating immune function, inflammation. It's sort of the most powerful antioxidant in your system. And There's genetics involved in what your needs are and how much you need. And there's a lot of toxic load out there.

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So it's kind of, you know, it's kind of insane to think about how much is out there and how much noise is out there and where's the signal and what's good and what's bad. So let's just sort of start by diving into your...

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And so the body uses it up very quickly. And it's kind of the final common step to remove stuff from your body, like heavy metals or environmental toxins. If you're urinating during the fires or house burned down, which is tragic, you're exposed to all sorts of things. So how do you upregulate your body's detox system, for example? And N-acetylcysteine is a compound that boosts glutathione.

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There's also other things like lipoic acid. And you wouldn't know this unless you test. Or if you are someone in LA, I would say here's some things you should take. Someone has shared an LA fire recovery stack. Someone has shared that in our community. That's amazing because I think there's a lot of value in that. And also, even for basic things that we think are

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kind of standard in medicine, like prenatal vitamins, most of the ones that are prescription are just full of all kinds of crap and are including nutrients that are not the most bioavailable and not in the right forms, don't work as well. And so women are just unfortunately getting stuff that is kind of second rate or third rate.

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And I think one of the things that people probably have ringing around in their head is, gee, all these big studies on supplements show they don't work. Omega-3, vitamin D, B vitamins, beta-carotene, this and that. And so the doctors see these big studies, they show there's no benefit, and so they basically dismiss it all. And so people have kind of in their heads

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One such superfood is Himalayan tartary buckwheat, or HTB, an ancient, gluten-free seed that's gaining traction for its rich polyphenol content and effects on immunity and metabolism. HTB is packed with quercetin, rutin, and other beneficial compounds that support immune function and overall well-being.

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this sort of background talk around well my doctor said that there's been big studies and shows that vitamins don't work and there's so many problems with those studies one they don't often measure the baseline level of nutrients so if your vitamin d is fine and you take vitamin d you won't notice any change but if you don't measure vitamin d in the beginning or omega-3 fats if you don't measure

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if someone's deficient and you give everybody 1,000 people omega-3 fats, some might be fine because they eat a lot of fish, but some might not be. And so the effect size washes out. And also, when you look at individual problems, there's a lot of data. For example, fertility is a big issue, not just prenatal vitamin, but fertility is a huge issue, especially for men.

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Men don't realize that their sperm count, their sperm quality, their sperm motility. Right. Their ability to be potent is dependent on certain nutrients like zinc and other things that are really key for men that they need to be taking in order to optimize their sperm production if they want to have a healthy baby. But these are things that people don't know.

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And it's all in the scientific literature. Right.

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To me, it's so exciting because it's been a problem that needs solving for a long time and no one's really figured it out. And there were attempts like Consumer Labs or some of these natural medicines database, which is thousands of dollars, usually only really accessible for physicians to look at things in detail. or some sort of textbook that nobody looks at.

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It's like, how do you actually solve the problem in the marketplace? And I think Subco has done an incredible job. And I think partnering with Function to do diagnostic tests, see what's going on, is really helpful. Because we're going to be measuring a lot. We do already measure a lot. We're going to be expanding our testing to do more and more nutrient testing. Because it's so widespread.

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And when people tell me, oh, you don't need nutrients because it's not an issue, I go, well, here's our data. I mean, I have my data from my own practice. And the other five doctors in my practice, but we've got 150,000 people now who've tested their nutrient levels. And the amount of just frank deficiency, not insufficiency, but frank deficiency is shocking to me.

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And a population I think is probably more health forward. Right. If they're using function, they're probably like a little more- leaning into their health, they want to be healthier, they're probably eating better, they're probably taking vitamins.

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So I think it's really exciting. I think we're in this moment where we can really give people the support they need to make the right decisions, to understand that they're not overdosing on certain things, to understand the quality issues and where to find the right products.

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So everybody just go check it out. It's SUP.co, S-U-P-P.co. If you want to find out what I'm taking, go to SUP.co slash Mark. Mark. Yep.

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and and you can see the kinds of things that i recommend that i'm taking and you know i think uh we're we're at this really transitional moment with the sort of consumer empowerment you know ai data-driven healthcare you know you're attacking on the supplement end i'm doing on the biomarker testing lab testing and we're combining forces and to me it's it's really an exciting moment where

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People can start to own their own health. They can be the CEO of their own health. They don't have to abdicate or wait until their doctor learns about nutrition, which might be 10 or 20 decades from now.

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I mean, hopefully not. But actually, Texas, where I live in Austin, where we are now, I testified in front of the Senate Health Committee. Yeah, right. And this Health and Human Services Committee basically introduced a bill called SB25, where they said, which passed, which mandates that Texas doctors have to learn about nutrition. That's great. which is amazing. You're great at the policy stuff.

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It's amazing. Finally, people are talking about it and I think it's exciting. I think so all the force are moving towards people being empowered, people being agents, agents, their health agency over their own health. And man, what I like to say is being the CEO of your own health. So if you want to do that, you need the data, the information, you know what you're doing.

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And, and actually, uh, uh, the truth is I, I have been taking a bunch of stuff. And I haven't run it through SEPCO yet. And I want to go right now to my medicine cabinet or my supplement cabinet and actually scan everything and see what I'm doing because it's so fascinating and see where we are. Because I think, you know, we all try to figure it out. Even I try to figure it out.

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And it's not as easy as you think. No, it's not. So thanks for what you're doing, Steve. Thanks for starting this company. And I look forward to how we kind of unfold this in the future and empower people. So good job. Thanks for having me. It was great. If you love this podcast, please share it with someone else you think would also enjoy it.

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You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in.

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We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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So I've been doing it since 96. So that was like.

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And you lost almost 100 pounds.

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Recently, my friends at Big Bold Health have started sprouting HTB to improve digestibility and boost the nutrient content. To make the benefits of HTB more accessible, Big Bold Health has just introduced HTB Immune Energy Chews, a convenient and delicious way to enjoy this ancient superfood.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Let's talk about the landscape of nutrition because I think, you know, most doctors and certainly I was trained that vitamins make expensive urine. Don't waste your money. And your body gets everything it needs from food. You'll be fine and don't worry about it. You know, there's a big fallacy in that.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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First of all, if that logic was true, you shouldn't drink water because you pee out what you don't need. Your body takes what you need. So if you drink an excess amount of water, your body will just get rid of it, right? Yeah. And that's the way it is for most vitamins, not the fat-soluble vitamins. You have to be careful.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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But it's crazy because you have 37 billion chemical reactions in your body every second. And every single one of those chemical reactions requires a cofactor reaction. or helper, and those are facilitated by enzymes. The enzymes need various nutrients to activate that pathway so that one molecule can become another molecule, which is how your body works.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Each chew is packed with 500 milligrams of sprouted HTB, making it easier than ever to incorporate into your daily routine. I personally love HTB Immune Energy Chews when I'm on the go or traveling and find them to be a tasty daily addition to my health regimen. Each chew is loaded with sprouted HTB along with vitamin C, magnesium, and zinc.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And those cofactors are vitamins and minerals. Literally, the grease lubricates the wheels of your metabolism, and when I say metabolism, I mean from a medical perspective, which is every chemical reaction in your body. And on top of that, there's other compounds that are phytochemicals that also we're learning are so powerful.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And we've consumed 800 species of plants and foods with all sorts of phytonutrients. There's probably maybe 100,000 phytochemicals out there that have effects on the body. You've heard of some of them like sulforaphane from broccoli or resveratrol from grapes or curcumin from turmeric. And so basically, we've been consuming these things.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Now we probably eat three main species of plants, basically corn, wheat, and soy. And then maybe another total of 12. You had tomatoes, lettuce, celery, carrots. It's like 12 foods. And you were missing all these important phytochemicals that also help regulate our biology and that we've co-evolved with. I call it symbiotic phytoadaptation.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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And so whether it's an actual vitamin, you know, that's essential or an omega-3 fat or essential fatty acid, or it's a conditionally essential nutrient, there's many of those that you need more depending on your state of health and what's going on, like CoQ10 if you're on a statin. And then there's all the phytochemicals. And so there's supplements out there that contain all of these things.

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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It's a kind of a morass of of a landscape that's poorly regulated, that is not well-controlled. I mean, the Shea legislation in the 90s helped sort of set the stage for a supplement industry that you could kind of go wild and not make disease-curing claims, which was good, but it kind of created a Wild West where the whole supplement industry grew. The question is, do Americans need supplements?

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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Do people in general need nutritional supplements because

The Dr. Hyman Show

How to Choose the Right Supplements (and Avoid the Wrong Ones)

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To experience the benefits of HTB Immune Energy Chews for yourself, visit BigBoldHealth.com and use code DRMARK25 at checkout to get 25% off your purchase today. At 65, I'm not slowing down. I'm out there conquering the rugged trails of Patagonia, pedaling through 100-mile bike rides and pushing my limits in the gym. Time doesn't have to equal decline.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

Coming up on this episode of The Doctor's Pharmacy.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But, you know, the truth is that like life for all of us has its moments.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yes.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, ups and downs, joys, peaks and valleys. And you're not saying it's not about having all of that. You're just saying like just don't pretend that everything is perfect all the time and deny yourself the experience of reality, which actually is – Kind of better.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I had a friend once when I was in college and we were walking along in this beautiful country road and she says, Mark, sometimes you're happy and the rest of the time you're growing. That's a nice way to put it. And I'm like, oh, okay. And you know, the lying thing is so key. I really did that consciously and unconsciously in all my relationships until the last one.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And literally the first, I was so committed after my last divorce to kind of really get honest. And When I met my current wife, I literally, day one, I just said everything. I'm like, okay, here's who I am. Here's what I got. Here's what I don't got. Here's what's not working. Here's my crazies. Here's my family. Here's like all the skeletons. Like this is just what it is.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Here it all is. Take it or leave it. Just letting you know.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And good thing is she stuck around. Yeah. And she knows that I'm straight. And it's such a relief because I don't have to pretend anything. Right.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Ever wanted to ask me your health and wellness questions directly? Well, here's your chance. I have an exciting exclusive event coming up that you can be part of as a thank you for being a loyal listener on The Doctors Pharmacy. On Wednesday, December 4th, I'm hosting a live digital experience called The Diet Wars, and I want you to join me.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Well, the way I talked about it in my dating book is I said that what it does is it polarizes responses. So what most people do when they date is they try to be middle of the road in everything. They try to never have a controversial opinion because they want everybody they date to like them.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But because they don't have anything that stands out or that is exceptional or unique about them, they don't develop strong attraction with anybody that they go out with. Whereas when you introduce honesty like you did with your current wife – And you lay everything out on the table. And it's vulnerable. It's completely vulnerable. And what you do is you polarize the reaction.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So a certain percentage of women are going to look at what you laid out on the table and they're like, ooh, that's not for me. I'm out of here. Thanks, but no thanks. But a small percentage of women are going to be like, oh, wow. No, this is exactly what I want. And so then the attraction actually becomes so much stronger. And it's a very authentic attraction.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You're not trying to – there's no gamesmanship. There's no one-upping. There's no, you know. people pleasing.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. So, so you kind of recognize this in your late twenties and you kind of, kind of woke up to kind of the bullshit that you were living in your life. And, um, and you started to kind of just write this blog and it kind of took off and, and a lot of people resonated with this message, which was sort of counterintuitive. Um, and,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But you've been extremely successful doing it and have helped a lot of people think differently about how to look at making their lives better in kind of a contrary way. I kind of followed your trajectory. And being young and having that much success can kind of fuck with your head a little bit. Yeah, sure. And you went through a period of burnout. You kind of had this kind of meteoric rise.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Everybody on the planet was reading your book. I was actually very mad because I would walk into every airport and see it everywhere. And when I was writing my, you know, 15 New York Times bestsellers, like just struggling to get them to stay on the list. And I'm like, what's going on with this guy? And yet there was a dark side to it for you. Sure. And, you know, you got unhealthy.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You weren't taking care of yourself. You were living a life that, you know, wasn't actually what you wanted. And I wonder kind of what it took for you to kind of look at yourself and see where you were kind of asleep and maybe even sort of lying to yourself about what was going on.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. So there's two aspects to this. There's kind of like the professional side of it. And then there's like the health side of it. Yeah. I'll start with the professional. We can go into that. Yeah. I want to get to the health side. So because they are very related. Yeah. So on the professional side, I think it was just too much too fast.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I'll be chatting with Dr. Gabrielle Lyon, a board-certified family doc, and New York Times bestselling author as we tackle one of the biggest wellness questions out there. Which diet really gives you the best shot at optimal health? Should you be a vegan? Should you be a carnivore? Or somewhere in between?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I think the way our brains seem to function is we tend to feel best. I think most people, if they get a 10% raise each year, they're like, oh, that was a good year. And if it's 20% or 25%, they're like, wow, this is a really good year.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You went from living in your mom's house to being in a penthouse in New York.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Right. And when it's 10,000% in one year, your brain just kind of explodes. You don't really know. It takes multiple years for your brain, your identity to catch up to the reality of like, okay, this has happened. And I think the result is a lot of things like imposter syndrome. insecurity. I definitely kind of felt like, okay, this thing just really took off like a rocket.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I don't totally understand why. This might be my 15 minutes. So let me just say yes to everything because I'm young. I don't have kids. What else am I going to do? So I did say yes to everything. And I ended up burning myself out. I ended up doing a lot of things that I didn't totally love doing. So you were lying and you were saying yes and you meant no. Exactly.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I, I did not, I was not aware of my, it's ironic because all these things are in the book itself. I lost sight of my own values and what I cared about and I didn't know what to not give a fuck about. And, uh, and so I started saying yes to everything. I started people pleasing within the industry. You started giving a fuck. I gave too many fucks. And it got me into a lot of trouble.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So like that was kind of the professional side. And I burnt myself out and I ended up reaching a point where I'm like, you know what, I really just need to like stop everything for a while and like get back in touch with myself and what I want to do and what I enjoy doing and what I care about. So that was kind of a wild ride professionally. On kind of like a personal side and a health side,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I think what – there's this question that people ask all the time. It's like, does money change you? And I don't think money changes you. What money does is it takes the guardrails off who you already are. So if you have –

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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if you have self-destructive tendencies, but you're kind of broke or you depend on a corporate job and you need to make your boss happy, like those are guardrails that kind of like maybe keep you a little bit in line because there's like really bad repercussions if you get out of line. As soon as a bunch of money falls on you, it's like those guardrails are gone.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You can kind of do whatever you want. I had a lot of bad habits, bad lifestyle habits, some self-destructive tendencies. And it like, the guardrails were gone. And so I got, started going out all the time, ate all the things, drank almost all the time, traveled way too much, partied way too much. And like, don't get me wrong, some of that, I don't, there's a certain amount of that I don't regret.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives to help you make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But I think the thing was is that I lost control and back to the lying thing, I was lying to myself about everything. Not being in control about it. So I became extremely unhealthy and I actually hit a point. I was writing two books in 2018. Is it 2018? Yeah, 2018. I was writing two books simultaneously.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Everything's Fucked and the Will Smith book.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah, which I don't ever recommend doing.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Doing two books at once or writing somebody else's book?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Doing two books at once. And I had speaking tours. I was just like overloaded. I was incredibly unhealthy. I gained a ton of weight. I was drinking all the time. And I was sitting in my office writing one day and I started getting chest pains. And my family has a long history of heart disease. And so I was like, I'm 35. Like, I can't be having, like, this can't be happening now.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Can't be happening. Yeah. I'm like, this is too early. Like, this is too soon. And so I went to some doctors. I got tests. You know, it turned out everything was fine. But, you know, the doctor, being a good doctor, was like, you know, have you been stressed lately? Like, what are your lifestyle habits like? And he kind of just gave me a wake-up call.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Like, he was like, you know, this, the trajectory you're on is, like, not a good one. Right? Especially given your family history. Yeah. And, um, So I had a little bit of a wake-up call around my health and realizing that I need to get this shit figured out. Because there is a lot of stuff in my family. I ended up doing a genetic test.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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discovered i have hemochromatosis uh i have a double e4 gene oh the apo e4 that's a alzheimer's yeah so it's like and hemochromatosis is where you store too much iron it can over time just basically cause all your organs to rust so it's not a good thing no no not it's not um and then i'll you know at that point i got i got a bunch of blood work done as well and you know i was like pre-diabetic.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I was like massively overweight. I think I was like 42% body fat or something like that.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Men should be 10 to 20.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. So I was, I was a train wreck. Um, and so that, that started a long, uh, a long process of kind of like getting my, my shit together health-wise.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly. The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m. Pacific, and head over to Moment.com.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And what was that like for you? Because all of a sudden you kind of had a set of beliefs you had to change.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And changing beliefs is not hard. And part of your work is really about how do we look at our beliefs and see where they're leading us. Because our beliefs are the things that make us make the choices we make and do the things we do and act the way we act. And they're often interrupting the values we have. Totally. Our beliefs and values don't always kind of align.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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The hardest part was... Not only did I have, I guess, bad beliefs or inaccurate beliefs around health, I was also unaware of how bad or inaccurate my beliefs were. And I think this is something that like- You could have called me, Mark. I should have. Well, I didn't know you at that point, but in hindsight, I should have.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I think looking back, and I think this is a problem with a lot of people who are very unhealthy and that they struggle with to get healthy, is that like- Their baseline understanding of what is healthy is just completely skewed or off. Right. So it's like my idea of like a healthy meal was just anything with a vegetable in it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, like in my head, I was like, well, I ate a salad for dinner, even though that that salad had probably 1500 calories. right? You know, but in my head, I didn't understand anything about calories. I didn't understand anything about macros. All I understood was I ate a salad. So that's healthy. And, uh, you know, when I drank tonight, I only had two drinks instead of five.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So that's healthy. So like, so, you know, it's just like your definition, like half a piece instead of a whole piece. Exactly. So it's, it's, it's a lot of it is just, um, like a very skewed expectation of like, or understanding of like just what is healthy in the first place. And it's hard to, you know, like I grew up in Texas. I grew up.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Bubbas and barbecue.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Bubbas and barbecue, fast food every other night. Like, you know, so in my head, I'm like looking at the people I grew up with and the people in my family, I'm like, well, I'm healthier than that person. Like,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Well, that person was only 450 pounds. I'm like only 350, so I must be good.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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That's exactly what it is, right? And it was the same with the drinking too. It's like, well, you know, my friend over there is like face down in a ditch and I'm still like standing upright. So I'm like, I'm not that bad, right? So a lot of it is just like, what is your reference point? And my reference points were so bad that I, again, I lied to myself.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I only had like half a piece instead of a whole piece.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It made it easy to lie to myself and be like, well, I'm being healthy, right? So I, you know, initially I, I, I kind of like, I did like the half-assed uneducated version of getting in shape, you know, started going to the gym, started eating 1500 calorie salads, um, started having three drinks instead of five. Yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, and that, I lost like five or 10 pounds or whatever, but like, and then I plateaued and I got stuck. And of course I like felt completely lost and like, I don't understand why am I like, why am I not losing more weight? I'm being healthy. So there was, there was definitely a, uh,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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there was early on there needed to be like an education process in terms of just getting good reference points.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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How did you get there?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I eventually... So a friend of mine... Actually, a friend of a friend is a health coach. And so I should... they connected me to him and he just, I mean, he, he just told me the, the blatantly obvious, which is, you know, he'd be like, so, you know, take me through your weekend. What did you, what did you do? What did you eat? What did you drink? You know?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And I went through everything and he was like, okay, well, yeah, that's not health. Like what was on the salad? Yeah. That's not healthy, dude. Like he, that's not a healthy, that's not a healthy meal. You know? So he kind of set me straight with that. The other thing he did is it, which was huge. It was, he got me tracking. Yeah. And, and it's, Coming back to the line thing... Right.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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dot co forward slash Mark Hyman to get your tickets. I can't wait to see you there. Welcome to Doctors Pharmacy. This is Dr. Mark Hyman, a place for conversations that matter.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I can't lie to you. I ate 14 cookies from the Oreo package.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. You're like, well, this has protein. I think it's healthy. And then you load it into your macro tracker and you're like, oh my God, what did I do?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So tracking was a huge- So support, tracking, accountability, getting basic fundamental knowledge that you might not have had that you think most of us, you're educated, you went to college, you think it should be kind of common sense and common knowledge, but most people have no clue about what it takes to create health.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It is – I mean, I don't envy you in your industry because the – I think the message that gets to people ends up so skewed. Like, I think the message that gets to people is, like, I got to do this crazy diet. I got to, like, you know, work out six times a week. I got to, like, you know, hire all these people and do all these things.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And it's actually – there's just some, like, very fundamental basic things that if you do them every single day – It's just consistency. Yeah. Yeah. That it kind of like 80% of it takes care of itself.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And, um. And you lost 65 pounds.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. I mean, it was, it was, that was over five years. So it was fits and starts and, you know. And no, it was epic. So that's. And rebounds and then, you know, back again and.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Supplements are one of those things that I'm always being asked about. Is it worth spending money on them? Do we need them if we really eat well? Can your body even absorb them? The answer to most of these questions is, it depends. One important one is magnesium. Now, most soils have become depleted in magnesium, so it's a tough mineral to get enough of through diet alone.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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80% of Americans actually are deficient in it since it's crucial for hundreds of reactions in the body and impacts everything from metabolism to sleep. neurologic health, energy, pain, muscle function, and more, it's really important that we strive to get enough of it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Exactly.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Magnesium also plays a role in our stress response, and everyone I know could use a hand in better managing stress to promote better overall health. I like to call it the relaxation mineral. My favorite magnesium is from a company called Bioptimizers. Their magnesium breakthrough formula contains seven different forms, which all have different functions in the body.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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There is truly nothing like it on the market. I really noticed the difference when I started taking it, and I've tried a lot of different magnesium products out there. Right now, Bioptimizers is offering their Black Friday and Cyber Monday deal to my listeners during the entire month of November. They're offering the biggest discount you can get and amazing gifts with purchase.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Look out, between November 20th and the 28th, they're offering 25% off site-wide. Just go to bioptimizers.com forward slash Hyman and use the code HYMAN10. That's B-I-O-P-T-I-M-I-Z-E-R-S.com. It's peak cold and flu season, and so I'm keeping my medicine cabinet stocked with Beekeeper Naturals' clean wellness products.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And if you care about living a good life and maybe learning why some of the self-help material out there is not so helpful in a counterintuitive approach, you're going to love this conversation with an extraordinary man, my friend and author, Mark Manson, who is a three times New York Times number one bestselling author.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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My go-to, their Propolis throat spray made with bee propolis, the same stuff that bees use to protect the hive from germs. Each spray delivers antioxidants and nutrients like vitamin C, iron, and B vitamins for daily immune support. Plus, it soothes a scratchy throat perfect for busy days. When I'm feeling run down, I double up on doses.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I also rely on their Propolis Plus Vitamin C Liposomal Pouches, which pack 100 milligrams of propolis and 1,000 milligrams of vitamin C in each serving. It supports my immune system, muscle recovery, and skin health. Plus, these pouches are travel-friendly, so I never leave home without them.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Beekeeper's natural products are made with clean, pesticide-free ingredients and backed by a medical advisory board for quality and efficacy. To help you stay well this season, I'm partnering with Beekeepers Naturals to offer you early access to their Black Friday sale. Go to beekeepersnaturals.com slash hymen or use the code hymen at checkout for 30% off.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And I think this is a problem with a lot of people who are very unhealthy. My idea of like a healthy meal was just anything with a vegetable in it. You know, when I drank tonight, I only had two drinks instead of five. So that's healthy. So like, so, you know, it's just like your definition.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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The thing I tell people because, you know, people always ask me, they're like, oh, what did you do? As if I did one thing. And I will say that the struggle, the biggest struggle is the mental side. It's the... Knowing when I was bullshitting myself, knowing when I was deluding myself, knowing when I was cutting corners and being honest with myself about that.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And then trying to understand why I was doing those things. Like why was I lying to myself so I could eat more pizza?

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And did you have a process for that? Because most of us have extremely thick armor against being able to kind of have insight about our own behavior, our own lies, and our own self-deceptions. It's very hard to kind of turn the mirror on yourself. How did you do that?

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Again, accountability is huge. Having some sort of coach or trainer. Electric shock collar. Shock collar. Partner. I got to give credit to my wife. She's much better about the food side of things than I am. And there are many, many times where she's like, you realize that's not healthy, right? And I'm like, ah, come on. It's got some green in it.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's mint chocolate chip ice cream. It's green. It's green.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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There must be a vegetable. Mint's a vegetable, right? Then I'd load it up into the tracker. It's way more about systems than it is willpower. If you're relying on willpower, you're just kind of fucked because willpower, it's very finite and it comes and goes. Yeah.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But if you have the systems in place, you know, it's like if you're – if the only groceries that are showing up to the house are like good ingredients, right? Like if the meals that you have planned for the week are – like the macros are already counted before you plan them, right?

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You just make it hard to make a mistake because you change your environment.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Exactly. Exactly. You just put like – you just put kids' gloves on everything. Make it so easy a five-year-old could do it. That's basically it.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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His most well-known work is called, and I'm not saying this to just say profanities, but it's actually the title of the book, is The Subtle Art of Not Giving a Fuck, A Counterintuitive Approach to Living a Good Life. He reached number one in 14 different countries. His books have been translated into over 65 languages, sold over 20 million copies, which is no small feat as an author.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Actually, I wrote a book called The 10-Day Detox Diet. In there, I talked about how behavior change happens. And part of it is really focusing on changing your default environment. So house has to be a safe zone. Like the other night, I had a lot of stress happen and something was like really a big deal. And I was like, I want a pint of ice cream right now.

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And I'm like in this, there was no ice cream in the freezer. Yeah. And I'm like, Oh, I don't know what to order. I went to order it online. And then it said you had to order a salt and I had to order five pints of ice cream. And I'm like, No, I'm not going to do it. No, not worth it. Not worth it.

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But like, so if the home was a safe zone, you know, and you have your workout equipment, you have your tennis shoes, whatever, like you make it so that it's, it's automatic. I think that's really important. But the, you know, the, the bigger issue really is, is, is this sort of, I would say to my patients, it's not what are you eating? It's what's eating you.

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So, you know, what was driving you to that behavior and how did you tackle that demon? Cause that's the mental part.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, cause I went to eat, exercise. I mean that, That, you know, despite all the nutrition controversies and all the sort of diet books, it's pretty basic what works. I can tell you as a doctor, eat real food, move your body, get enough sleep, know how to relax a little bit. It all works out.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I noticed, so, and I'm glad you asked that because this, you know, it took probably two or three years into this process for me to even get to the point where I could like stop reasonably have an answer to that question. Cause it was, I think what, what I didn't appreciate is that how unconscious, like food is such a primal thing and it's like such an unconsciously driven thing.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Like I never stopped my whole life. I never stopped and thought like, why do I crave pizza right now? Or like, why do I, you know, want to have a drink? And what I noticed is that the two, the two big drivers for me were anxiety and boredom. That I tended to eat junk or drink if I was bored or I would eat junk or drink if I was anxious about something and worried about something.

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And the anxiety was actually kind of the easier thing to deal with. Once I was aware of it, I could kind of channel it a little bit better. The boredom was actually harder for me because that started to get into social life and identity. I realized that a lot of my social life was built around food and alcohol.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And to decouple that meant I had to give up a significant part of my social life, which meant that, like, I didn't see certain friends as often. I... You know, I very much, I took a lot of pride. I kind of had the identity of like the party guy. You know, if you invited me to the wedding, I'd be the first on the dance floor and the last one off. And it's because I was fucking drunk.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Hey everyone, it's Dr. Mark. I know there are a ton of functional medicine practitioners who listen to this podcast, and I want to ask you a question. Are you tired of wasting valuable time on complex lab ordering procedures? If so, I got fantastic news for you. Rupa Health has made ordering and managing labs effortless.

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And like, when I stopped drinking, I was like, I had to give that up. I'm like, okay, I'm not the party guy. I'm not going to be the guy who closes the bar with you every night. I'm the guy who's going to go home at 10.30 because he's tired. And that sucked. There was a little bit of an ego death sort of thing that had to happen there. So the boredom was actually a much harder solve for me.

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Yeah, because you're filling empty space where you have to be with yourself.

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Well, it made me realize too, Mark, that like... This fucking hurt when I realized it. I was like, you know, if I need to eat and get drunk with this person to have fun, then I don't like this person. They're not actually my friend. That's true. Like that was very upsetting to realize.

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He runs one of the largest personal growth websites in the world, markmanson.net, and a blog with more than 15 million yearly readers and half a million subscribers. And he's just an awesome dude. His writing is often described as self-help for people who hate self-help. A no BS brand of life advice and cultural commentary that struck a chord with people around the globe.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And it's really true is like, you know, cause you're only as healthy as the five healthiest, the five friends you're hanging out with the most. Right. So. Totally. And I think, you know, what are their behaviors? What are their habits? So I was at a wedding, for example, this weekend and. There was no alcohol. It was an alcohol-free wedding. And the food was amazing.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And there was yoga classes and we danced and we played and we did all kinds of great stuff. But it didn't require us to kind of rely on all that stuff to actually have an extraordinary time. We had like cake contests and all kinds of fun things that people engaged in that were really beautiful. that were bonding that weren't about being checked out or zoned out or drunk. Or fucked up.

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Or fucked up, right. And I think, you know, so for example, you could have, you know, a dinner party at your house where you control the food, where there's no alcohol, where, you know, you have a different experience. So I think there's ways for people to kind of still kind of have the things that they care about, right? Yes. Social connections. And not say, well, you know, I can't go out.

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But maybe, you know, being in a bar every night is not going to end up well for you in your life.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's... It is true. But I will say that that transition, that was one of the most difficult things. It's interesting. I did a YouTube video a couple years ago about quitting drinking.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Did you completely quit?

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I completely quit. I originally quit as part of the weight loss. I was just going to do a couple months to lose some extra pounds. And it was such a profound shift mentally, emotionally, physically that I just kept going and I haven't I now wonder if maybe I was like a highly functional alcoholic for a number of years. I don't know the answer to that question.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But I did a YouTube video maybe a year ago about quitting, and it went viral and got a few million views. And the most common comment was from people saying – was from former alcoholics saying, I quit drinking. It's the best thing I ever did. I still have not found a social life outside of it. It's the one thing I miss. I used to have all these friends. I used to go out with them all the time.

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I'd go to the bar. I knew half the people there. And they don't know. It's very hard to recreate that outside of it. And part of it for me, too, that I've noticed is that without alcohol, my personality is different. I'm much more introverted. My interests are narrower, which was a total curveball, completely unexpected. It actually caused marriage problems.

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Really?

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Because I stopped enjoying things that I used to enjoy that had nothing to do with alcohol. And I became interested in other things. Yeah. So we used to go to a lot of shows and I kind of. You mean like concerts or? Shows, concerts, plays, musicals. And I kind of realized. You didn't like them unless you were drunk. Yeah.

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I was like, I think I, I think I used to just go have a couple of whiskeys and, and think I liked it, you know, or I'm much more in the like physical activity now. And, and yeah. like I don't really enjoy sitting around and watching a TV show, binging a TV show like the way I used to. You know, so it's just like, yeah, it just, it disrupts

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His writing has appeared everywhere in the New York Times, Wall Street Journal, Time Magazine, Forbes, BBC, CNN, Vox, and so many others. And he's become a good friend. We're going to talk about his life story and what happened and some of the interesting things that we discussed today in terms of what are the five simple ideas to change your life. We're going to get into those.

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You just have to recreate though. I mean, you have to recreate that. Because there's fans who you want to do fun stuff with, like go on a ski trip or go hiking or go play pickleball, which is a big thing in Austin.

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Yeah, it's everywhere. But I guess what I'm doing, I'm just putting out a PSA to people of like, this is an unexpected thing that happened. Like this was actually a very unexpected challenge related to this. Yeah. to the health journey.

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Yeah, because you do. If you drop the friends and the people who are actually harming you in your life by kind of encouraging, engaging behaviors that, let's go eat that sheet cake for tonight and watch those six hours of Netflix, that's not exactly good for you. And it does leave a gap. And I can imagine it's painful.

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But on the other side of it, I think it's really about being intentional in terms of how you rethink what's possible. Yeah. I want to kind of take a little bit of a different direction, challenge you a little bit because, you know, your whole shtick is like, I'm not really into self-help. It's all kind of bullshit. And, you know, like there's, you know, it all gives the wrong messages.

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And I think rather than being against self-help, you're just saying the typical help. self-help advice isn't that helpful. And then your work really is about self-help, but in a different way with kind of a contrarian view. And for example, you have like these five ideas that can change your life, which sound super depressing and are kind of like... You know, like humans suck.

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So try to suck less or pain is inevitable. You know, like suffering is optional. There's embedded in these five things though. There's a lot of wisdom and it's kind of tongue in cheek and it kind of gets you to take a funny look at, at the, at the sort of the beliefs that we're attached to that keep us suffering. Yes. Right.

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So can you kind of unpack that a little bit and kind of tell us really how we can help ourselves as opposed to the the current sort of positive, uh, everything's great. And if you just meditate and say enough mantras and, uh, you know, have enough, have your kale smoothie in the morning, then everything will be perfect.

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Uh, it, it, so I, I, I often joke that, uh, uh, I write self-help for people who hate self-help. So it is still self-help, but it is, you know, it, it's kind of the contrarian self-help. Um, So those five ideas, I might get them wrong. First ones is humans suck. Try to suck less.

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I think there's – in traditional self-help, there's kind of this false idea that we're born perfect and we are corrupted through the tragedy of life and that it's about getting back to our – healing our inner child and getting back to our perfect nature and all this stuff. And it's like actually if you – look at any biology or evolutionary psychology.

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It's like humans are a fucking mess and we are an incomplete project. And a lot of our suffering and pain and imperfections are very much baked in by evolution. Like they're a feature, not a bug of our psychology. And so we just need to accept that and accept that we are fundamentally imperfect. Our minds are imperfect. Our bodies are imperfect.

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We're going to get into the work that he's done around rethinking our approach to self-help. And we're going to get into some great personal and intimate conversations about my life and his life. I think you're going to love this conversation. So let's dive right into this podcast with Mark Manson. Hey, Mark. It's so great to have you on the Doctors Pharmacy podcast and see you again.

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And we're just doing the best that we can to like adapt to our environment. Right. So I think that's a much healthier starting place of like, OK, how can you adapt better to your environment or be a more adaptable and functional human being rather than like rediscovering your inner perfection or whatever?

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I mean, it's kind of like the wabi-sabi idea, right? Like the imperfection, the perfection and the imperfection.

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Is in the imperfection, totally.

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The thing was pain is inevitable, suffering is optional.

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Suffering is optional. So this is just like Buddhism 101, that life is pain, essentially, that any sort of attachment or desire is pain. there's a pain associated with it. And the minute you deny that that pain exists or try to avoid that pain or try to pretend that that pain shouldn't be there, that's when you create suffering.

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There's an allegory from the Buddha that I love, which is the, it's called the two arrows. So he said that whenever you were struck by an arrow, you're actually struck struck twice. So there's the first strike is the arrow piercing your skin and the physical pain that's associated with it. But the second pain is the when you ask yourself, why was I the one struck with the arrow?

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What did I do to deserve this? Psychological, yeah.

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It's kind of like a cold plunge, right? You get in and it's a sensation, right? It's a sensation. And there's an idea we attach to that sensation that it's bad. Yes. And that it's going to hurt us. I mean, if you're standing there long enough, yes, you'll die of hypothermia, but... But basically I took one yesterday night and I've got me there. I'm like, okay, this is a sensation. It is.

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My choice to suffer from the sensation is a choice. Exactly. Right. And, and I think that's a really empowering thing because, you know, um, whatever happens to your life, um, I mean, I think I do this. I mean, most people do this. You end up in the sense of sort of a deeper level of suffering than you need to because you're stuck in sort of a belief about the meaning you attach to what happens.

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Absolutely. So, oh, you know...

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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my ex-wife mia who you met and um you know we split up and you wrote a book called love is not enough we deeply loved each other but you know we just weren't a fit yeah and and you know and i ended up having all these beliefs that were causing me to to suffer i mean it was painful to split up but the suffering went on for a lot longer than needed because i held on to all these beliefs about it i wasn't good enough i'm never gonna find anybody again i'm

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too old, I'm whatever, you know, like I, she was the person who had the best, you know, relationship with my life to date, you know, like all these things kind of were, and I'm never going to find this again. And all these things kind of caused this unnecessary suffering, which turned out to be completely untrue. And I would have saved myself so much misery if I had just kind of realized

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You just stop telling yourself stories.

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But it's the meaning we attach to things and events that cause the suffering. And then the question is, what causes us to attach that meaning? And how do we get to the root of that and the beliefs that are underneath that meaning we create, the meaning-making machines that we are?

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It's been a while, and you've gone through some massive life changes. Pretty amazing. And for those of you who don't know Mark, he kind of at 32 hit this wild success point writing this book called The Subtle Art of Not Giving a Fuck, which stirred up a lot of controversy. Yeah. It was hard to get published with that title. And I actually wanted to write a book called What the Fuck Should I Eat?

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What's also so dangerous is that we often forget that we... Like, you spun up a bunch of stories about a painful event in your life. We all do that. It's human nature. But... What happens most of the time, especially when we're young and we haven't developed enough self-awareness, is that we spin up these stories that cause us to suffer, and then we forget that they're stories.

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We just live with them for decades, assuming that that's just the way the world is.

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That's right. It gets written in ink, not pencil.

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Exactly, exactly. And so I think the fundamental thing that therapy does is help people understand realize that their stories are just that, stories.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And breaking that pattern is what sets you free. Yes. It's getting free of those constraining beliefs, those limiting beliefs that actually are the reason you suffer. It's not the event itself. Totally. Gabor Mate has been on the podcast, said, it's not the trauma that causes the problem, it's the meaning... we make from what happens to us, right?

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So the same event can happen to two different people and have totally different effects on them throughout their whole life because of the meaning we attach to it. And that's a very powerful thing. I actually once heard this anthropologist talk about these societies where they had really incredible cultures, where there was a lot of love, where they were highly functional, where it kind of worked.

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And they had four criteria that she noticed they all adhere to. First was to show up, like everybody showed up. to us to be present. Those aren't that hard, but harder than ever now. These days, it's pretty hard. Our attention-robbing culture. The third was, and this kind of goes along with your honesty thing, tell the truth without blame or judgment.

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So that's a harder one to do, but telling the truth is hard, and then doing it without blaming somebody or judging somebody is also really hard. And the fourth one is the hardest, and this goes to the suffering part, which is be open to the outcome. So if you told this woman who you thought was amazing that you met in Brazil, that is now your wife,

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that, gee, you weren't really that available in this moment. You kind of liked her, but you had to be open to the outcome. She goes, see you later, buddy. You're a jerk. Or she was like, oh my God, I fell in love with this guy. He told the truth. But you didn't know what was going to happen. And the reality is that when you tell the truth,

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you always meet reality as opposed to some fantasy or imaginary thing that's happening that's not really true. And you have a much more authentic life because you're actually meeting what is as opposed to what you're trying to construct to be or how you're going to try to control that outcome. So it's really powerful. So I think getting that is important.

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The next of the five rules here is everything you believe will one day fail you. This is how you grow. Yeah. This is very similar. That sounds very freaking depressing.

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But this is very similar to what you were just talking about, right? You're happy or you're growing. I mean, every belief is a story and every story is incomplete and slightly inaccurate. And really what knowledge is and growth is, is just replacing inaccurate stories with slightly less inaccurate stories.

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It's the stories that you and I believe today that have helped us so much get through our past struggles will... one day fail and create our future struggles. And then we'll have to update our stories again. And so that's just kind of.

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We're going to need constant software updates.

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Yeah, exactly. Exactly. We just need to be patched all the time. But I truly believe that that is like you never figure out the capital T truth in life. You just become slightly less wrong.

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And so having this kind of perspective, you think, you know, does it help you avoid the pain of the disappointment of failure?

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I think so because failure just illuminates the areas of your life that you were wrong, that your stories were inaccurate, so you can update them. But also I think it's just a much better starting point to assume that everything you believe in your life is already wrong and that they just need to be updated with better, more accurate versions of the story. But also...

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When you believe that, you're not going to hold on to a story as being irrefutable, capital T true, because that's when the real suffering starts, is when you refuse to update one of your stories or one of your beliefs because you're like, no, this has to be true. There's nothing else. can be more right than this. And now you're, that forces you to lie.

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But they wouldn't let me. They made me call it What the Heck Should I Eat? So the whole premise of your work has really been sort of contrary to a lot of what...

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How do you update the software? Because, you know, it's really hard to do that. And are there practical ways that you found to actually help people do this? Because it sounds great when we're talking about it. Oh, yeah, great. You know, everything you can... is going to fail. You got to update your beliefs. You know, you're going to grow as a result.

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You know, we've all experienced that, but it's usually with a lot of misery.

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So you're talking about somehow recognizing this is going to take the misery out of it and help you just kind of, you know, seize the opportunity. I think, you know, I found that, you know, even though things are rough sometimes when shitty things happen, I go, okay, this is a moment for me to pay attention. And I can either keep repeating the same stupid shit or update my software program.

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Yeah, yeah. I think dialogue with smart and open people who care about you and who don't judge you, I think is absolutely crucial. Because it's like, the thing about stories is that they... They're verbal in nature.

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At the very least, I think journaling or writing out your thoughts and feelings on a subject and kind of playing with what could be true or what might not be true, I think that's kind of a minimum starting place because you need to play with the language around your beliefs and discover the language around your beliefs. But I think having...

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really good, open, compassionate people in your life is absolutely fundamental. Ideally, it's a partner, a friend, a family member. But at a minimum, it's a therapist or a coach, somebody who can kind of look at your story and be like, well, you know, like... what if this was true and not that, right? Yeah.

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Yeah. It's, it's really, it's so true. Like I, I think this is critical because if you don't have a process, it's hard to get there. And the first process you mentioned was something is actually I did because after, you know, I left my last marriage, I was like, I'm never going to do this again. And I don't care what I have to do. It would be never be with anybody again.

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And I, and I work with a coach and what I had, she made me do was every day I had to write down all the stupid shit my head was saying. Like, My lower self, like just all the drivel that goes on between my ears that I just had to be fully honest about that I'm embarrassed to even say out loud, nonetheless, you know, write it down and send it to somebody to read.

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uh generally has been out there around self-development self-help what we believe about ourselves how we live our lives how we think about creating a vision for our lives and and it's really you know i just try to understand the origins of this because you know looking back at your history you were a young kid you were kind of struggling you kind of had a blog you were

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I had to do that and religiously kind of investigate my own beliefs and thinking and lower self. Yeah. And then at the same time, I had to try, which wasn't always easy, to call on my higher self to tell a different story about the truth, to try to get to the truth. And sometimes it was my... higher, lower self, which is the trickster that thinks it's the higher self.

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Your lower self that thinks it's the higher self. I do like breath work and yoga and I'm enlightened or whatever. I mean, listen, I was a yoga teacher before I was a doctor, so I'm not disparaging yoga teachers. So just to be clear, but I love yoga.

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It happens a lot.

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It happens a lot. But the second thing was really...

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In addition to doing that was, was I recently started working with an, uh, another coach and I, and I, I asked for a 360, which is for those who don't know what it is, it's basically, I picked 10 people in my life from work, personal life, and it was all anonymous and they got to talk to my coach and they got to completely unload all their perceptions of me, their views of me, their beliefs about me, their experiences, interactions with me, what it meant, how it occurred to them.

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And it was amazing. It was a little bit painful for me, actually, because I didn't realize how I occurred to other people. And one of the feedback I got was that people didn't feel like I was interested in them.

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Interesting.

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And they felt like I was more kind of obsessed with myself. And I would talk about myself. And they were right. And I kind of looked at what that was. And I kind of went all the way back. into when I was about 18. And I really had no friends growing up. I mean, I was one kid that I think was autistic that was my friend. You know, like Asperger's or something. Yeah.

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And another guy who was, you know, we played cards and stuff. But basically, I was pretty lonely and isolated and disconnected. And I thought nobody liked me because I wasn't interesting.

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And, and then I decided that in order to be liked and be accepted, I had to become interesting. And what I realized it did was it made me talk more about myself in a way that made me look good. I went on this great trip. I had this great experience. Look who I met. Look at this fun shit I'm doing. Whatever, right?

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And it really occurred to me that I really was very – I'm very interested in people and I really do care. And I have relationships where that shows up. But – you know, I realized that I needed to focus on being interested more than interesting.

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But that's what was driving. And I wouldn't have really, I wouldn't have really known that unless I'd gotten all this feedback from all these people that I care about and love. And it was really helpful in changing that belief.

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That's a great example of, yeah, updating a story. It's funny. I did a seminar years and years ago where they had us do this exercise, which has stuck with me ever since. Like whenever you have kind of like that negative drivel Or just self-loathing going on in your head. I call it my inner asshole. The inner asshole. So it was a really cool exercise.

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learning how to kind of deal with women and, you know, part of this whole pickup artist scene that was kind of, it's kind of a strange scene. Sure. And, and, you know, you kind of morphed into kind of an awakening that allowed you to kind of think about how to be without focusing on being happy or something like that.

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Honestly, I forget who taught it to me or where it came from. But basically, you take three sheets of paper. First sheet of paper, you just write out all of those horrible things that you're feeling about yourself. Or it could work with somebody else as well if you're really pissed off at somebody else. So you just... first sheet of paper is just like all the negative, awful shit.

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Second sheet of paper is you write all of the counter arguments and the positive things and the, like the, the sunny side and like, you know, Hey, he didn't mean it or you didn't mean it. You have good intentions. You know, you're just, you're misunderstood. You're actually very compassionate, all this stuff. Like right off. Take the opposite position. Take the complete.

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Kind of like Byron Katie talks about, right?

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Take the complete opposite position. And then the third sheet of paper is the truth. Yeah. That's good. That's good. That's good. You try to find where the truth is between the first two sheets.

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That's good. I mean, in a way, what you're saying to people is like, inquire about yourself in a disciplined, regimented way. And two, find people who you can, who love you, who know you, who you can ask to be fully honest with you. And you can say to them, Like, I really want your feedback and no matter how difficult it might be, I'm here to listen to it.

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I'm not going to react and I'm going to just try to receive it. And that's a scary thing to do. It is. But it's so frigging liberating because then you go, wow, I didn't know that I was acting like that or doing that or seeming like this or people thought I was this or that.

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I'm like, you know, and of course, you know, people are going to project whatever they project and meeting whatever they make on you based on their own sets of beliefs and attitudes. And I think... I've learned that a long time ago. You've got to be cautious about when people give you feedback because it's coming from their own, you know, stuff. Right.

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And that's another thing happening with the 18. I, I, I was backpacking in Canada and I was, I was by myself and I was, I was sleeping on the river, camping out by in the spray river in Banff and working at a gas station, walking six miles each way back and forth to work every day to pump gas and get some groceries. Yeah.

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And, um, I found this other camp with this guy, this older British guy who, uh, was just kind of mean and he would just make fun of me and kind of insult me and ridicule me. And, uh, and I, and I was, it was just devastating. And I, and I realized in that moment, it was like an epiphany. I said,

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Okay, either when people are doing that, it's because it's their shit that they're projecting onto me, or there may be something I should look at and I should be grateful for that feedback, even though it comes in a nasty package. And then it's an opportunity for me to look at myself and grow. And that really helped me kind of shift and not be so much at the whim of what everybody was thinking.

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But this process is really, I really love it. Okay, next one is something called You Deserve Happiness. I'm sorry.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You don't deserve happiness. Let's redo that.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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The next one of your five simple ideas to change your life is you do not deserve happiness. In fact, you don't deserve anything.

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That doesn't seem right.

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Well, the most, I would say the most, you know, you and I were having this whole conversation around stories, the way we spin up stories, the way we suffer because of our stories, the way we need to update our stories. I would say the most common story that our brain naturally spins up is you deserve this or you don't deserve that. And it goes both ways.

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Well, the way I would... If I had to give an elevator pitch for my philosophy or my work, it would essentially be that I felt very strongly, say, 15 years ago, that the... personal development, self-help industry, over-indexed for positivity. It was all about feeling good all the time.

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And I think the strength of the deserving story tends to be proportional to the intensity of the emotion. So it's like the more we're hurt, the more intense the story we tell ourselves of either I didn't deserve this or I did deserve this or this person deserves that. Yeah.

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And the truth is is that in most cases, like the deserving thing is it's a very – like I think in a legal construct, it makes a lot of sense, right? It's like you rob a gas station, then you deserve some sort of punishment. But on an emotional basis.

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The Dr. Hyman Show

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But if you rob a – drugstore in California, you don't deserve punishment. Is that how the law is now?

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I don't know what the fuck the law is these days. Shoplift. It's fine. The point I'm making is that there's a legal level that you can make. There's the deserving story or the deserving argument. But I think on a personal level, it's just Over the years, the conclusion I've come to is to just eliminate as many of these deserving stories as possible. Entitlement.

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Yeah, because if you spin up stories saying that you deserve great things, sure, that can motivate you, can make you feel good, but it can also make you entitled, it can make you narcissistic, it can justify a lot of bad behavior towards other people.

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If you spin up stories saying that you don't deserve things, well, now you're minimizing yourself, you're limiting yourself, you're making yourself more insecure. How about just don't have the story in the first place? Like, do I deserve to be happy? I don't know. Right. Like some days I'm happy, some days I'm not. Do I deserve that? I don't, who the fuck knows, right? Yeah. Does it matter? No.

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Just do, do the, do the good thing. Yeah.

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I mean, I think, I think, you know, it reminds me of when I was in college. I don't know why at least all these stories are coming to me when you're talking. We're revisiting your, your, your forlorn youth. And I was sitting, I was sitting on the floor of my best friend's apartment, like get a little, you know, room in college.

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And he, he, you know, we were both kind of hippies and, you know, backpacking races, Mark, you know, if you have a place to sleep, if you have some clothes to wear and you have some food to eat, everything else is gravy. And I'm like, you know, you're kind of right. And so anything else that comes, it's just a gift or a blessing and not entitlement. Totally.

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And it's, I think that's very liberating. It's very important too, because this kind of gets back to the Kahneman thing. is that, and this gets back to the reference point thing, is that human psychology is such that our reference point for what is good or bad is always changing. It's always shifting upward.

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Like the more our life improves, the more our baseline of what we expect of ourselves increases, right? And so that's a perfect example of like, you know, you've got food, you got shelter, you know, you're healthy, you're young. Like, why do you need anything else? Why are you whining? Yeah, why are you whining? Like, why do you feel like you deserve anything else, right?

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And it's, again, the deserving story is a dangerous story because often our set points of what is a good life and what is bad life are just completely irrational and based on status games, power struggles, silly, privileged shit that doesn't really matter.

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And I think it began the mistake that feeling good meant you were feeling better, whereas you can easily delude yourself into feeling good when you're actually not better, you're actually worse. And so I strongly believe, and I've strongly... felt my entire life that getting better means getting more honest.

The Dr. Hyman Show

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Yeah, it's so true. Okay, your last, you know, your last simple idea to change your life is everything you love will one day be lost. This is what makes life meaningful. And I wrote a book called Young Forever about longevity.

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And in the research for the book, there's a lot of scientists talking about this idea of longevity escape velocity, which means that the science will continue to evolve so fast that we'll keep extending our life faster than our rate of aging, which means we will never die. Yeah. And, you know, I'm actually having dinner tonight with Brian Johnson.

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Whose whole mission in life is don't die. Literally, he's got a whole brand called Don't Die. And when I think about that, I mean, yes, I would love to have another 60, I don't know, 100 years of incredibly vigorous, healthy life. Sure. And do whatever I want to do. As long as I can be heli-skiing at 100, I'm good. But... It's that sense that it's all going to go away that makes it so precious.

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Like every morning I wake up with my wife.

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And I'm like so excited to see her. And every day I'm like, oh my God, this is a gift because I know how precious and fleeting this is. And one day it's not going to be there. Right. And so it makes me value and savor every moment in a way that actually makes life way more enjoyable.

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So I don't like the idea of not dying. Yeah.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I'm glad to hear you say that.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I'm actually curious because I- I want to be long-lived and healthy, but I think I want to die.

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I'm on the same- I'm 100% on the same page. I would love to live to 200. That sounds great, but at some point, I want to get off the boat, and it's because of this. It's because meaning and value is driven by scarcity, and if- as soon as something stops being scarce, we stop appreciating and it stops feeling meaningful.

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And I, so I just, I don't think our, our psychological mechanisms are like built to live in a post scarce existence. Like I feel like this is, so this is the, this is when like the writer in me starts getting really excited. I started imagining like a sci-fi novel of like a person who like realistically can't die. Like to me that it's, it's,

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It seems to me that that would be an incredibly bleak existence. Like nothing would seem worthwhile. Nothing would seem important. No relationships would seem worth like he that person would not feel inclined to speak to anybody because everybody you speak to is going to die at some point. So why create a relationship if you're just going to lose it?

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and there's just going to be an infinite amount of future relationships. There's nothing special or unique about that. So I think it calls into question is what becomes scarce if death is solved and can anything be meaningful in a post-death existence? And I'm not sure that it can. Yeah, we don't know. Who knows? Maybe.

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Getting more honest about yourself, getting more honest about the world, getting more honest about your relationships. And getting honest does not always feel good. No, it's not always easy. It's not always easy. In the short term, it often hurts. But in the long term, it makes both you, other people, and everybody better. So that's like the crux of my... philosophy in my life.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Do you think, I'm curious, do you think that a longevity escape velocity is possible?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It, you know, listen, if, if you talk to my grandmother who was born in 1900 and you told her there were going to be men walking on the moon and we're going to have these super computers in our pockets that, you know, had all the features that our iPhone has, uh, that we could interact with an intelligence source like chat GBT. It would tell us anything about anything in three seconds. Um,

The Dr. Hyman Show

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you know, she would probably go, there's no freaking way that's possible. I mean, there weren't even cars or telephones or electricity or flush toilets when she was born, right? And so I don't know is the answer. There are certain things scientifically that I've talked about and that are in my book, certain

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Things that allow us to do epigenetic reprogramming, essentially taking your cells that are old and reprogramming back to a younger you through something called Yamanaka factors. And there's a lot of research going on around this. Aging research is in its infancy around longevity because it wasn't even considered something worthy of research or study.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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The only reason it's getting any attention now is because a lot of billionaires are just really Want to live a long time.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So they're like- Yeah, they don't want to die.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Or they just want to like figure it out. And so there's like literally billions of dollars, you know, from Google and Altos Lab and Jeff Bezos and Sam Altman and all these guys are just pouring billions of dollars, which I think is great because we're learning so much. But I think it may happen. But listen, if I could-

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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If I could take a pill or get a gene inserted into me that would take me back to my mid-30s when I was at the peak of my mental and physical performance, sure. That would be great, yeah. If I could... You know, my biological age is 39 now, but my back age is like 139. Yeah. So if I could get my back to 39, I'd be great. I'm with you there.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I'm all for all that stuff. I'm with you there.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But I think it's more about the meaning and I think the values we have. So, you know, just to kind of close up a little bit, I think, you know, I want to put you on the spot a little bit because... your work is about kind of poking fun at all the positive psychology self-help stuff and how it's not really that helpful.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4304.82

But you're not against people actually thinking about how to create a philosophy and values that creates meaning in their life that's different from the typical self-help advice. So how do we, as human beings, start to create kind of a value system for ourself that we can live through and with and in that allows us to be fully expressed.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Because for me, you know, I don't know what your philosophy is on this, but my belief is that our souls came here to get free. You know, that we came here to be fully expressed human beings in the purest expression.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, like Dalai Lama, I don't know if he's enlightened or not enlightened, but like I was at a conference with him on longevity and he was on stage and it was all these muckety mucks and Nobel Prize winners and this and that. And he just was like, looked around, he's like, I got to pee.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And he like gets up, he like runs off the stage and goes and pees, you know, like not trying to be anybody, pretend to be anything and just fully expressed present human being.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4364.41

Yeah. I mean, I, that question about like, what do we value? What is worth improving? I feel like that's the question of our time. And, and I think as you accurately put it, you know, my, my goal isn't to, um, overthrow the self-help industry or debunk the self-help industry. It's really just to realign it around healthier questions.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Don't lie to yourself for others.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4386.523

And analogous to what we were talking about with the diet stuff, it's like most of what gets sold in my industry is the equivalent of a fad diet. And I'm trying to be the guy who's like, no, no, it's actually just really basic questions that philosophers and religions have been asking for 2,000 years that we all need to ask ourselves.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

440.612

Yeah, just don't, don't, just try, don't lie to yourself. Yeah. And, you know, I think I have a line in one of my books that it's like self-improvement is just like a constant process of lying to yourself less. Yeah. And, and we all lie to ourselves. Yeah. We all bullshit ourselves. We all, you know, buy into beliefs and stories that make ourselves feel better. Like it's just human nature.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And even if you're not religious, even if you don't want to meditate, Like tons of hours? Like these are really simple questions that I think in this day and age we should all be asking ourselves and thinking really hard about.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah, and you didn't pull this out of your ass. I mean, you were deeply steeped in the research around a lot of this.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And you talk about a lot of the studies that reflect the underlying reasoning behind your thinking, like the marshmallow test or the Stanford prison experiment or studies by Marty Siegman about learned helplessness or the happiness research by Daniel Kahneman, the paradox of choice by Barry Schwartz. So flow theory and all these attachment theory and the list goes on.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4442.161

But you're not just kind of just randomly like kind of being a dick and saying- All you self-help people are idiots. Sometimes, sometimes. But it is, there's a lot of great science.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yes.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And often the science contradicts common sense.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4456.466

It does, it does, it does. It's, we are, again, this comes back to, you know, humans suck, try to suck less. Like it's, we're not optimized for reality, like truth, we're optimized for self-preservation. Yeah. And part of that self-preservation is ego preservation. Yeah. And so being aware of those mechanisms is, is extremely important to maintain our mental health and our happiness.

The Dr. Hyman Show

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So yeah, and I just try to find fun and creative ways to express those ideas to people.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, what's really kind of cool in this moment in history is the psychedelic revolution. You know, there was this psychedelic revolution in the 60s, and actually the CIA was responsible for it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4500.41

They were literally doing, I don't even know the story, but there's a great book called, I mean a movie called The Magic Bus, and it was basically about Ken Kesey, who was one from the cuckoo's nest, and he got a grant to go write this book at Stanford in Palo Alto. and he didn't have any money, and there was ongoing experiments there by the CIA on LSD.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And so they would pay him to go take acid, and other people would take acid, and then they'd put him in a lab, and they'd watch what happens. He's like, man, this stuff is great. And so he basically thought it was the next greatest thing, so he took a bus around the country and basically

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4536.67

gave everybody LSD and went to, you know, out and met Timothy Leary and Richard Alpert, who became Ram Dass, and then met Jack Kerouac and Allen Ginsberg, and then came back and, you know, kind of created the licorice acid test in Menlo Park where the Grateful Dead basically was the house band. And they had- Wow.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4555.799

I didn't realize it started that way.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4557.12

Yeah, it was basically a CIA started the psychedelic revolution.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And it's pretty funny.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4562.466

And now we're undergoing this second renaissance where there's real research going on. And a lot of the things you're talking about are based on, and the suffering that we have is based on

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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the beliefs that we have about our ego and our small self and the survivalist sort of software that's programmed into us that has us as separate entities, as separate beings that have to protect and defend ourself and have to lie and steal, do whatever the hell we have to do to get ahead and to make sure we don't die, right?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4594.645

But psychedelics are really an interesting compound because, set of compounds, because they basically shut off the ego.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4602.588

It's what they do. Like when they look at brains of meditators who've been meditating for 40 years on MRI, and they look at brains of people who are on psychedelics, the same part of the brain gets shut off, which is this ego part that is called the default mode network. Yep. And I'm actually having Michael Pollan on tomorrow. Oh, cool. On the podcast. Nice. Well, not tomorrow.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's part of it. And so I kind of see, I'm like on this constant crusade to fight that back. Yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You guys listening, it's not really tomorrow. It's just tomorrow I'm recording it. Yeah, yeah. Mark gets how it goes. Anyway, to me, it's really exciting because it's a way to shortcut a lot of the suffering that people have.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4633.607

And we're seeing it as a far more effective treatment for depression, for anxiety, for PTSD, for all kinds of addiction, many, many things that people are suffering with on a mental level that prevent them from actually even being able to to get to do the things you're talking about. So I think I, I love your, your, uh, kind of, uh, actually optimistic nihilistic philosophy. Yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4655.665

That's a good way to put it. Yeah. And I like that combined with some of the new tools and, and treatments that are going to be available that really help people get free. And that's, that's real. I think to me, what your work has been about was about, geez, you know, all of these things that people are trying to get free and be happy, they don't fricking work.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4673.939

And yeah, people are selling a lot of books, but, The reason your book caught on is because it hit a chord in people that they kind of realized it was all BS and they need to think about it differently. So it's so great that you're out there doing this. You didn't mean to be you. Do any of us. You got sideways a little bit, caught up in it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You know, what you're saying is so important. It's so true. And the most pernicious lies are the ones we tell to ourselves. The fact that we can't look honestly at ourselves, look in the mirror at our behaviors, our choices, our thinking, not question our thoughts. I mean, it's really remarkable how locked into lying our society is. It's just a continuous parade of lies to ourselves and others.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4696.555

And I'm glad to see you back healthy and fit and looking amazing. I would love to help people learn how they can kind of connect more to your work. Sure. I mean, there's your book, obviously, The Subtle Art of Not Giving a Fuck. There's your other book, which is Everything is Fucked, but it actually has a hopeful title in it as well, which is- It's a book about hope. Yeah, it's a book about hope.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4716.157

It's like, okay, everything's fucked, but let's be hopeful. But you also have a lot of online content, markmanson.net. But you've got courses and podcasts. So tell us where people can learn more how to kind of get into what you're doing.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4730.826

Sure. So obviously the books. I have a podcast called The Subtle Art of Not Giving a Fuck Podcast. It comes out every Wednesday. And a free newsletter every Monday morning. Um, I just share, it's called your next breakthrough. And I just share a couple ideas, a question and a challenge for all, all the readers, uh, each Monday.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And then I share, I invite readers to send their experiences from the challenge in, and then we post them in the next Monday's newsletter. And so we, we were up over a million people now. Uh, that's amazing. We've had over 11,000 breakthroughs, um, So check it out. It's a free newsletter. Just go to markmanson.net. It's right there.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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You're like a midwife for transformation.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4772.557

I love that.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4773.638

Okay. So last question is what are you most excited about now in your life?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So I'm doing – I'm actually doing a series of kind of documentary style YouTube videos around the intersection of culture and mental health. So – We've shot four of them. We're going to start releasing them. I don't know when this is coming out, but we're going to start releasing them in October of this year. So it's just out in Hungary. Hungary has the most alcoholics per capita in the world.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Really? So we did a whole investigation of like what are the historical and cultural reasons behind that. Portugal has the highest.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Paprika causes alcoholism?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4810.119

It's all the goulash. Goulash. Who knew? Portugal has the highest rate of anxiety disorders in the world. So we went to Lisbon and spent a week there and talked to a bunch of psychiatrists, Portuguese psychiatrists. They have those fried donuts that everybody eats. They make them. I love how your mind just immediately goes to food. Your brain is just immediately like, what do they eat?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And then we've already posted one of South Korea. South Korea has the highest suicide rate in the developed world. So we did one on that as well.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So this is like the opposite of the blue zones. These are like the gray zones.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4847.696

Yeah, well, it's, you know, every culture, I mean, everywhere has its mental health issues, right? Every country has its mental health crisis. But what's interesting is that it manifests in different ways in different cultures. What's so exciting about this project is just going and trying to understand why it manifests in this way in this country.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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What is it about the history, the politics, the economics?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And are you figuring it out? And then are you hoping to kind of provide insights about how they can get some relief?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4881.597

I mean, I develop theories. And ultimately, it's like it... there are practical takeaways for everybody, right? So in the case of South Korea, the wars that happened throughout the 20th century generated like a pressure cooker of a culture that resulted in this like mental health crisis. And so it's like, people can draw parallels to their own life, right?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Because it's like, we all have pressures on us for certain things and there's all like, we all have traumas or catastrophes in our own lives. So, you know, ultimately the goal is to give people takeaways. But for me, it just is like a psych nerd and somebody who loves to travel has just been like,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's so much fun.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4923.818

It's so much fun. I love that. I love it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4926.3

It's like, let me go on a trip around the world and look at people's mental health and do cool shit about it.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4931.524

Exactly.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

4931.905

I love that. I actually want to create a, create a show like that race where I called, you know, you know, food is medicine show where I go around the world and, and like kind of Anthony Bourdain meets Dr. Hyman. Yeah, that'd be great. But, I'm excited about thinking about how we kind of show what's going on in the world and people learn. Because food-wise, yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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without realizing the consequences to our happiness and our well-being. You know, I have a friend, Lauren Zander, who basically is a life coach, started the Hendel Group, and she really helped me kind of stop being alive.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I mean, America's so ethnocentric in every particular way. So I think more than half the population doesn't even have a passport. Yeah. So, Mark, it's really great to have you on the podcast. I could talk to you forever. Yeah. I think we'll continue talking for a long time.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Forever, maybe. Forever. If we solve, if we solve, if we get longevity.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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If everybody's thin and happy, then we don't have any work to do. We can just sit on the beach in Malibu and watch the sunset. Works for me, man. All right. Well, thanks for being here. And everybody, check out Mark's work. And thanks for listening to the podcast. Thanks for listening today. If you love this podcast, please share it with your friends and family.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks. I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too.

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Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy. This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts. Just go to ultrawellnesscenter.com.

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If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

The Dr. Hyman Show

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It's hard. It's really freaking hard. I mean, I think it was the Nobel Prize winning psychologist, Daniel Kahneman, he said, as a species, we did not evolve to perceive truth, we evolved to perceive what helped us survive. Yeah. And And so on a very fundamental basis, our brain lies to us because it helps us survive and reproduce. But it doesn't make us psychologically healthy. It's interesting.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I've been kind of reading this book, which is literally opposite of what you're talking about. It's called 48 Rules of Power, which is basically looking historically at societies and cultures that have – had to deal with intrigue and courtesans and hierarchy and monarchies and incurring favor and rising up in the ranks. And it's from Machiavelli to who knows who.

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And it's fascinating because there is something to be said for understanding human nature and how to work with human nature. And the book's not about power over people. It's about how to not be powerless in your life and understand how people and humans actually engage most of the time.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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There are no hidden fees or complicated billing systems. So don't let lab ordering hold you back anymore. Visit RupaHealth.com today and unlock the potential of hassle-free lab testing. That's R-U-P-A-H-E-A-L-T-H dot com.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But, you know, one of the things that struck me when I first met you was a story that your wife told when I said, so how did you guys meet? How did you fall in love? What's your story? You know, we had dinner in New York. And Fernanda, your wife, you call her Faye, I guess, said something really striking to me. She says, well, he was like the first honest man I'd ever met. Yeah.

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And, and he was honest when he was honest with me, it was what I didn't want to hear. It was something that I was like, you know, I wanted to hang out and be together. And he was like, I'm out of here. I'm in New York and I don't know, this is my life and I'm not sure. And like, we'll see how it goes.

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And I was like, wow, you know, that's sexy. Yeah. You know, and, and that's, that's a, it's a very different tack than we normally take. Like the whole pickup artist thing is the opposite of that. It's more Machiavellian.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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How do you kind of contort yourself and shape yourself into somebody or something in the way you look and the way you speak and how you talk to people to get what you want out of somebody, right?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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That's, there's actually, yeah, there's a really nice connection between all those things because the, the pickup artist, uh, community, industry, it optimizes for power. And optimizing for power means you're not optimizing for healthy relationships, and you're not optimizing for happiness. And you're often being dishonest in the process.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Whereas, you know, my belief very fundamentally in that industry, I just felt very disgusted by the whole thing. And I was like, you know, that... Being honest, maybe it doesn't always get you the girl you want. Yeah. But the ones you get, you end up being so much happier with them. Yeah. And it ends up being such a better relationship. Yeah.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And you actually are compatible with each other and she actually understands you and you actually understand her. Right. But, you know, going through that process, it isn't always pleasant. The example I often use in talks is –

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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is that when I started dating my wife, like most women, we'd be going out for a date night or whatever and she'd put on an outfit and she'd walk out and she'd be like, how do I look?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And you're like, you don't look good in that outfit.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Exactly.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I would tell her that and she would get so pissed off.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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But don't ask me. But, but, but it's, um, but it's funny because it's, you know, early in our relationship, she really hated that. And she was like, why, why do you have this? Like, can't you just lie and say like, I look great. And I was, I was like, no, I'm not going to do that. But now it's,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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If she walks out and we're about to go out and she looks amazing and I tell her, you look amazing tonight. You're absolutely gorgeous. She knows I'm being honest. She knows I'm not bullshitting her. And so it's like that compliment hits, you know, 10 times as hard.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And so I just think that like that's just a fundamental aspect of life that like you can't really fully appreciate or enjoy the good things in life without complimenting. being honest and open to the bad things.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah. I mean, I think it's, it's, we're often afraid of the outcome. I know for me, you know, as a kid and my stepfather was a rageaholic. Uh, I mean, I, I, I, the story, I don't know if I've told this on the podcast, I might've, but I was like, my mother married, uh, my stepfather moved to Canada. I was seven years old and he was like a clean freak.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And, uh, back in those days in the sixties, back then, I'm really old. Sorry. Yeah. We didn't have those, uh, kitchen sink, you know, uh, you know, garburators or whatever you call them, disposals.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And, and so I had to throw out some like soup and the way we do it is like throw it down the toilet. And my mom said, go take this pot of whatever leftover soup and throw it down the toilet. And so I went in there and I threw it down the toilet. I flushed the toilet. I came out, he was standing there. He was like big barrel chested guy, booming voice. He's like. did you wash your hands?

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And I'm like, no, because I didn't go to the bathroom. And he went into a rage and he like threw me against the wall, like literally threw me across the room, like almost like a football, smashed against the wall. Um, it was the most terrifying experience, a little seven year old kid. I was really little, I'm not, I'm like six foot three now, but I was like a little shrimpy kid.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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And, and then my mother sort of, in order to keep the peace would always say to me, don't tell your father this, don't tell your, hey, And my grandmother would just say, I give you $5, don't tell your mother I gave you $5. So it was like this embedded thing growing up in order to manage people's emotions and not have to deal with the effects on you.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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In other words, their reaction, which you can't control. Don't tell them the truth. Manipulate them to try to keep the peace. And I became a people pleaser, which is a liar.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yes. Right? Absolutely.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's just being a liar.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Exactly.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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I'm a nice guy. I'm helping everybody. I'm saying yes. I'm like, no, I'm just a liar to myself because I don't want to do this freaking thing. Right. And I'm a liar to whoever I'm talking to. And it was really embedded in sort of who I was and unlearning that was not easy. Yeah. And for you, I'm wondering, how did you get that epiphany where – you were like, this isn't the way to go.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Because you went from basically being trained in how to lie by one culture to like flipping to going, I'm going to be involved in radical honesty.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Well, it's interesting because I think my childhood was kind of the inversion of yours. I grew up in a dysfunctional family of people pleasers. People pleasers? Yes. So both of my parents are extremely non-confrontational. Both my parents are people pleasers. And there would be situations in my house when I was a kid where it was like,

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive. And if you're looking for curated and trusted supplements and health products for your routine, visit my website supplement store for a summary of my favorite and tested products. Hey everyone, it's Dr. Mark Hyman.

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Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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clearly mom is pissed off at dad, and clearly dad can't stand mom, but nobody's saying anything. Everybody's just smiling. And you can smell it in the air. Everybody's smiling and pretending everything's okay. And the amount of tension and discomfort that there was. And so I became, and this is, my dad has told me this much later, but I became the truth-sayer in the family.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So I would be the one in the family who would walk into the room and be like.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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So you're that little shit-disturber in the family.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Yeah, I was like, why are you mad? Like, why are you mad at her? I'm not mad. I'm not mad. I don't know what you're talking about. I'm like, no, clearly you're mad. You're not talking to her. So I would be the one who'd stir up all the shit. And I think, you know, as a kid, I was trying to adapt to... my family, like keep my family together and functioning.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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It's existential, because if you're a kid and your survival depends on these two grownups and they're a shit show.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Who are burying their heads in the sand and ignoring everything. So it was a survival mechanism, but I think it has served me well. I mean, essentially my career is being that truth-sayer, of being like, going into the pickup industry and being like, hey guys, You're a bunch of manipulative fucks. Like, you need to be honest.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Like, not only is this, like, questionably unethical, but, like, if you want to ever have a happy, healthy relationship and not be a raging misogynist, like, you need to start being honest with women. And I went to the self-help industry, and I'm like, guys, you can't, it's not going to be unicorns and rainbows all the time.

The Dr. Hyman Show

Why Brutal Honesty Is The Secret To Living A Happier, More Authentic Life | Mark Manson

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Like, I don't care how many meditations you do or, like, how much you fucking microdose. Like, life's going to suck sometimes, and we should actually be honest about that. Even in the full lotus position. Yeah. It still fucking sucks. So, you know, it's like that's essentially what I get paid for.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It basically means the blood just flow stops at the hip and then the hip,

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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So all this amazing stuff you did with this learning about how the insurance companies look at death, mortality, risk factors, it taught you a lot about what to think about in terms of how we create a healthy human. The opposite. So you went from managing death to managing life.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Can you talk about what now you switched to in terms of your thinking and how it started your journey and what you're doing? Because what you're doing is really extraordinary. You're basically synthesizing and collating and putting together a lot of different modalities and strategies to help upgrade people's biology.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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And it's something we never learned in medical school, which is how do you create a healthy human? Like it's just not a course and it doesn't get taught. And there's no understanding of what is health. It's not just the absence of disease.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's not. It's something else. And when you have it, you know it. You feel awesome. Your brain's clear. You have energy. You sleep great. You can do whatever you want to do. You know, you can basically be free from the burdens of a lot of the suffering that many people struggle with. Even if it's not a disease.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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I joke when I say there's this really terrible thing that most Americans suffer from called FLC syndrome. It's when you feel like crap.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It supports my mitochondria, the tiny powerhouses inside my cells that give me the energy I need to keep going. As we get older, our mitochondria can start to falter, leaving us feeling sluggish and worn out. That's where MitoPure comes in. It contains urolithin A, which helps rejuvenate those vital energy centers, boosting my energy and strength like nothing else I've tried.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's so bad. I mean, we just launched a 10-day detox program, which I wrote a book about 10 years ago. And in 10 days, people have up to a 70% reduction in all symptoms from all diseases by just a simple set of lifestyle changes in a week. Unbelievable.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Less exercise, more disease, yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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I don't know.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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But we're not going to stay here, brother. We're not going to stay here. We're going to put on a weighted vest and go do some pull-ups after this.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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You just want to see how I look without my shirt on.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Had they taken

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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With solid science behind it, MitoPure is designed to help us keep up with whatever life throws our way, whether it's a steep mountain trail or a challenging workout. If you're ready to unlock your potential and feel your best, head to timeline.com slash darhyman for 10% off. Trust me, your cells and muscles will thank you.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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That's true. I mean, I'm saying, you know, we had vaccine mandates. I think we should have vitamin D mandates. I totally agree. I think, you know, we- I totally agree. Because I- I actually shared this data with some people during the administration around how serious it was for COVID if you had low vitamin D. Second leading cause of morbidity in COVID.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Yeah, you would get more likely to end up in the hospital and die if you had low vitamin D. And from the Israeli data, if your vitamin D was over 50, and the reference range is 20 to 30, depending on the lab, if it was over 50, there was nobody who died.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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People usually underestimate how much- they eat and overestimate how much they exercise when you ask them.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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So you went off the data. And that led you kind of thinking about how to create a different approach to helping people gain health, right? And that's where you sort of led your path in. You're kind of known as this biohacking genius. And I think most people may not even know what biohacking is. When I first kind of heard the term, like, what is that? And I don't quite get it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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And I was thinking about it. And really, as I sort of come to understand what it is, it's really the application of tools and technologies and approaches to life that actually create health, that are not disease treatments per se, but that work by activating the body's own healing, reparative mechanisms. No question. And so in a sense, that's what functional medicine is for me.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's the ability to understand how we deviate from health and how to create health by removing the best and putting in the good stuff. And a lot of the technology and tools we looked at as we toured your apartment was basically tools that helped upregulate different biological systems, whether it's your mitochondria, reducing oxidative stress, reducing inflammation, detoxification.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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These are all things that are fundamental to creating health that we don't learn about in medical school, that we don't know how to apply. But you've actually come up with an approach that includes all these modalities. So I'd love you to sort of talk about, you know, how do you think of biohacking? What is it? What are the most important aspects of it that we should be focused on?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Because there's a million things out there, right? There's a million things out there. You probably have 95% of them. Yeah, yeah, I do. Or maybe 98. I don't know. So, you know, how do you separate the wheat from the chaff and wheat?

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

1693.365

As a doctor focused on longevity, I often remind my patients that aging isn't just about how we look, it's about how well our bodies function. One key player in this process, collagen. Collagen supports your joints, bones, gut health, and metabolism. But as we age, our natural collagen production declines.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The solution, bone broth, a time-tested source of collagen and amino acids essential for healthy aging. That's why I recommend Paleo Valley's unflavored 100% grass-fed bone broth protein. It's made exclusively from grass-fed, grass-finished beef bones, slow-simmered to preserve the pure, nutrient-rich collagen your body needs, without high heat, chemicals, or glyphosate.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's flavorless, odorless, and dissolves instantly, so you can easily add it to coffee, smoothies, or soups. It's the simplest way to get the restorative benefits of bone broth in seconds. Head to paleovalley.com slash hymen to get 15% off and try 100% grass-fed bone broth protein today. Supporting your body as you age has never been easier.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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One of the most important tools when it comes to living a long, healthy life is improving the quality of our food. But why? Research shows that a group of molecules called polyphenols may be a key. Polyphenols are made naturally in plants. When we consume them, they may target key metabolic and immune pathways within our cells to promote healthspan.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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A food that's uniquely loaded with these polyphenols is Himalayan tartary buckwheat, or HTB, an ancient gluten-free seed prized for its medicinal benefits for thousands of years. My friends at Big Bold Health are HTB experts and have published incredible research linking HTB to cell pathways involved in aging.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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We didn't have a thermostat in our houses, in our, in our, in our TVs. Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Well, Gary, it's so great to have you on the podcast. It's been a long time coming.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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But you hear I'm in Miami in your studio, in your house. Yeah, this is good. It's awesome. And we just took this extraordinary tour through your house, which has me seething with jealousy about all the tools. and gizmos and gadgets you have to upgrade your health. We're going to get into all that. I'm just so excited about all the things I just learned and saw.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Literally everything. That's what your mitochondria do. They take oxygen and food and they combust them and run them down an assembly line to create energy. And energy is the key to health and life and everything else.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Better safe than sorry, kind of. Yeah. So you have a tent over your bed. We think it's not actually helpful for your body to have this exposure constantly to EMFs and wifi and 5G, but by putting the tent over your bed, you block it at night and that improves your sleep and you feel different.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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That's incredible.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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That's right. We saw your hydrogen machines, your ozone sauna, your whole biohacking suite, the red light therapy. It was quite interesting. But maybe people know or don't know about you.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Yeah, the forever chemicals.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The more you were on, the more likely you were to die sooner.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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So basically what you're talking about are these things that have been used by humans forever, such as being on the earth, walking on the dirt with your feet, being in sunlight. getting water from the river that's full of minerals. I mean, these are really sort of simple things. And then breath work, sunlight and exercise, these are all biohacking techniques.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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So I think the biohacking people get confused. I think it's, to me, it's really just, what is the science of creating health? And functional medicine is sort of the medical version of that. But there's so much that we can do on our own to upgrade our biology. and to actually activate these healing systems in our body that are why we get these chronic illnesses.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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But the thing that I find interesting is you came at this through the lens of sort of understanding why people die, not through the lens of longevity, which is sort of like you were trying to like help companies save money by understanding what was causing death and mortality and trying to help them navigate that. So can you tell us about your background, how you got like...

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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I don't believe in that. You don't? No, because they're not comorbidities because they're all connected underlying by the same mechanism. So hypertension, heart failure, diabetes, heart disease, these are things. Yeah, they're not independent. No, kidney failure, fatty liver, these are all comorbidities, but they all have the same root cause. You fix the cause and everything gets better.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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could not agree more with you. They're not just like random events. Oh, this person happened to get five different chronic diseases. No, they're all the same problem. They're just called different things at their end stage, but they're caused by insulin resistance most of the time. First of all, I would wholly agree with you.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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But what's interesting, like I'm working with John Hancock and they're all in on helping their policyholders improve their health. And they have a whole vitality program. They're offering wellness services. They're offering even cancer screening with a multi-cancer detection test gallery. Do you know why? Because it saves them money.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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You want to be aligned with the life insurance company.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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But it's fascinating that this is a financial incentive for them to actually get people healthier because it saves them money.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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the insights about the nature of our chronic Z epidemic, what's going on, why these insurance companies have all this data, what they've learned, and why it matters to us.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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When you go to altitude, you can't sleep well. Right. People like fly to Aspen and whatever.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Or maybe it was 14. It was really high. 14 or 16 is high. It was really hot. I mean, you land in La Paz and the airport's at 13,000 feet. And you get off the plane and you're like, whoa. But we got up to this hotel in the middle of nowhere because we were going to the cell flats and we were crossing over to... I think chili, and I got really hypoxic.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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I checked my O2 sats, and they were like in the 60s. And the 70s. No, no, no, my oxygen saturation, which usually, as a doctor, you're like intubated in the ICU at that level. I said to my wife, I said, hey, can you go tell the guy that I need the oxygen tank? They brought it in, and I put it on. And he's like, we'll just take it back in a few minutes. I'm like, no.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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you're going to leave with me and somebody else needs it. You can go get it in the middle of the night, but yeah. And I, I was, I was pretty frightening and my wife stayed up a whole night watching me cause she was worried I was going to die. Yeah. But, but you know, yeah, hypoxia is a real thing, but it, it's, It's also a hormetic stress in the right dose, right?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2631.723

So it's really about the dose, right? If you stay up at altitude too long, you're going to die. But if you do it for short bursts, it actually activates your healing system. So a lot of the technologies that, you know, are involved.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2649.975

And there's a lot of gizmos in equipment and people can buy those things too, but I think the basics are also biohacking. Eating well is biohacking. Phytohormesis, which is taking a lot of these plant compounds that upregulate these various longevity pathways. is biohacking, having your nutrient status optimized is biohacking. Exercise, breath work, sleep, meditation.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2672.909

Relationships, having your nutrients that upregulate all the biochemical reactions in your body, all that I say is mostly free and is available to all of us. And even hot and cold therapies, you can take a hot bath and a cold bath.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

27.301

Let's talk about red light therapy. After my recent back surgeries, recovery and managing back pain became a top priority. That's where Bond Charge has made a world of difference. Bond Charge is all about making science-backed wellness tools accessible and their red light therapy collection has become a game changer in my recovery.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2701.205

It's too cold. Mark, every time I get the urge to exercise, I lie down until it goes away. I get it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2710.093

my mother that's not a good plan no but it was interesting she you know she came back um from the hospital once my my sister had died and her husband my stepfather died and you know she lived near me and but she couldn't really live on her own so i moved her into my house after she had a episode of heart failure and you know she was just overweight she didn't really eat great she didn't

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2729.924

Obviously they listen to me. I mean. No one wants to listen to their son. I even provide her. You're like the best functional medicine doc on the planet. I even provide her meals for like three weeks to just get her started. She didn't need anything. And I took her to my house. I literally locked her up. She had no car. There was no Uber. There was no delivery where we live in the Massachusetts.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2753.527

So she had to eat what I fed her. I made her get on an exercise bike with oxygen because she was hypoxic. I got her nutrient status up, made her take her vitamins. I didn't basically just treat her because I had her captive. And she got off the oxygen. She was able to live alone again. She was able to recover from her heart failure. It was quite amazing to see how quickly she lost a ton of weight.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2775.723

And I had her locked up in a kind of a Hyman prison.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2826.69

Yeah, so we kind of understand the basic foundations of creating health, which is something we all kind of agree on. But all these new technologies, I think there's some just sort of curiosity I have about red light therapy and hydrogen water and some of these tools. Can we dive a little bit more into the light therapy? Because I think people talk about it. There's all these red light devices.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2845.287

Everybody's using them. But I don't think most people understand the science behind it and the biology of what it does. You mentioned briefly how it affects, you know, nitric oxide in the cells and gets rid of it and allows oxygen to come in and activate the mitochondria. But can you talk about, you know, one, what is the science behind how this works?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Two, you know, what does it do in terms of improving health and why should people be using it?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

2983.067

Which is often very inflamed and that causes pain or dysfunction.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3144.594

We want light- And that's what you see in those red light beds, all those little-

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

316.57

They want to know- They don't adjust the prices to match when you're going to die so they don't lose money.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3188.141

It was like there was red and there was all this areas where I was like, oh, does it need to be turned on?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

327.615

So what did you learn as you sort of started looking at the data and the lab data for people who were in the pool? Yeah. Because these companies actually get your blood. Oh, yeah. Oh, they get your blood.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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A little smooth muscle fibers in the blood vessels that sort of move the blood along.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3305.112

And the red light helps that?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3452.24

I mean, I agree with you that, you know, when you look at mitochondria and the importance of mitochondria and the fact that red light actually works primarily through its effect on mitochondria, you understand how it has its broad effects. Because when you look at all the chronic diseases we have, whether it's heart disease, diabetes, cancer, dementia, obesity, you know, mental illness.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

347.225

Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3474.152

These are all mitochondrial diseases. They're all mitochondrial diseases. They're all shifts in metabolism. This is not just kind of a wacky, like crazy kind of alternative concept. I mean, you know, leading scientists like Suzanne Gove, who I had on the podcast, Harvard trained, London, you know, trained at Oxford. I mean, just brilliant physician. Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3495.785

pediatric neurologist studied the mitochondrial function of autistic kids and saw that their brains had super low energy levels. Yeah, and very high levels of electric oxide, by the way. Yeah, and so mitochondrial therapies actually help these kids. And she treats them using mitochondrial cofactors and nutrients.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3512.455

So this is not just a fringe idea, but it's central, whether it's Parkinson's or Alzheimer's. And the impact you can have by treating mitochondria is so important. And it's one of those hallmarks of aging that we talk about. I wrote about it in my book, Young Forever that is actually central to so much of what goes wrong. If you're mitochondria are messed up, you're in bad shape.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3532.948

And it causes long COVID, fatigue, chronic fatigue syndrome, all these sort of chronic illnesses that we're suffering from are primarily mitochondrial. So it's kind of cool to see that there's tools in addition to exercise and supplementation that can actually start to help regenerate and renew and optimize mitochondria.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3560.785

So you're like doubling down on red light therapy? I really am. And do you have to spend a million dollars? I'm not even trying to sell a red light, but I'm just saying. But can you do it for a reasonable cost? Because some of these things are really expensive.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3643.599

Like you need for your washing machine.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3649.161

That's what it is, the power.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3718.638

Because sleep is, again, the ultimate biohacking tool. I think if you can get your sleep sorted, it corrects so much, right? And so many millions, 70 million Americans have sleep issues or more probably.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3757.797

And to build bone and to build muscle and everything else.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3761.5

It's an anabolic hormone, meaning it helps to build tissue health.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3778.235

That's important for women too, especially for sex drive and veto.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3830.181

Because if you go to altitude, you have low oxygen, you don't sleep so great, right? Yeah, you don't sleep great. You're at like high altitude at sea level because you have low blood cell count.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3947.601

Whereas if you just fix the hormone, you wouldn't have that. So you're saying hormone therapy can help people increase their oxygenation by increasing their red cell count, which helps their sleep. No question. But that doesn't mean everybody should be on testosterone therapy.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

3961.314

But you can raise your testosterone with a lot of different approaches.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4004.7

Yeah, I was just gonna say, there's the big bellwether. Saturated fat is amazing and jacks up cholesterol. And I mean, it jacks up your testosterone.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4094.478

Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4097.099

Boron is- Which basically binds all the testosterone and then lets some free in the blood to do the work. But if you have too much of it, it basically doesn't allow you to have enough free hormone to do the actual work.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4150.643

And high-end- Which is actually usually caused by stress, right?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4184.535

But part of the main reason you didn't mention that causes testosterone to plummet is sugar. When you get insulin resistance and you get belly fat, you get low testosterone. Especially if you're a guy. If you're a woman, it's a little different, but it really is a big factor. So you can almost kind of inversely relate your size of your belly with your testosterone level.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4204.338

the bigger your belly, the lower your testosterone. And your estrogen levels get to- And your estrogen level goes up, which causes feminization.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4221.227

You gotta treat the cause.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4248.155

Well, that's the other problem. You mentioned toxic too, but a lot of the environmental toxins are estrogenic and they do actually affect hormone function. And I think it's a big role in a lot of what's going on in our society with hormone dysregulation, changing fertility rates, changing birth rates between men and women.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

426.609

It would- Spill the beans, Gary. Let's go.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4265.19

I mean, there's a whole bunch of things that are happening that are quite frightening. They have to do with environmental chemicals, which is probably why you filter your water.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

43.129

Whether you're looking to reduce muscle soreness, boost your energy, or simply unwind, Bond Charge's red light devices are designed to fit into your life seamlessly. Just a few minutes each day and you're reaping the benefits of improved circulation, reduced inflammation, and even better skin. For me, it's been a huge help with muscle tension, especially in my back post-surgery.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4314.437

We won the mold lottery.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4395.324

Surprise, surprise, it needs nutrients to operate.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4405.633

Yeah, I mean, I don't know if you know this, Gary, but the original sort of hypothesis around nutrient therapy and functional medicine came from this guy, Abram Hoffer, who was a psychiatrist in Canada who was treating- Well, I love him. I'm gonna read his book.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4422.809

He was studying schizophrenics and using high dose of niacin and zinc and magnesium and B vitamins and B6 to actually help treat these patients. And he became friends with Linus Pauling, and Linus Pauling wrote an article in Science Magazine in 1969 called Orthomolecular Psychiatry.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4438.062

Ortho means to straighten, molecular means to straighten molecules, and essentially talked about using nutrients in high doses to push enzymatic reactions, which were stuck, basically, just making kind of greasing the wheels of your biochemical pathways. And, you know, what, what's really even more amazing is the discovery of our, how so many of our genes code for enzymes.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4461.842

And Bruce Ames wrote a beautiful paper. He just died. He's one of the, I mean, you learn about mitochondria. You can't miss Bruce Ames work. He's a giant in mitochondria renewal and therapy as you get older as a way of sort of mitigating the effects of aging. He just died sadly. He was very old.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4475.093

But he was an amazing guy who basically wrote this paper, I think it was the American Journal of Clinical Nutrition, that said that one third of our entire DNA codes for enzymes. And every enzyme requires cofactors. And what are the cofactors? They're nutrients. They're vitamins and minerals. And each mineral and vitamin doesn't just affect one pathway.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4494.093

It can affect hundreds and hundreds of pathways. So true. And so that's why nutrition is so important. And you were mentioning earlier seeing nutrient deficiencies in these populations. And I think that there is so much subclinical nutritional deficiencies that people just are not aware of. And I was just at an event where I had a chance to talk to Bill Gates about this.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4513.841

I was talking about the work he was doing with putting bullion cubes and with vitamins into the food supply in the developing world to help with really significant vitamin deficiencies like zinc and vitamin A. They have real deficiencies there. And I said, there's a lot of deficiency in the US. He's like, oh, there is not. There's no way.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4529.686

We're all eating healthy and we eat plenty of protein and food and there's no nutrient deficiencies. But he's wrong because first the NHANES data, which is our National Health and Nutrition Examination Survey, has documented that yes, when you check blood on Americans, they're deficient. But in function health, we now have had over 10 million, probably 15 million biomarkers we've checked. Wow.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4548.815

We have 100,000 members. We see the, and this is a health forward population. And we see at the reference ranges from the lab, not what you and I would think would be optimal, right? Like vitamin D over 50, like vitamin D 30 or less. Mm-hmm. 67% of people we test are deficient in one or more nutrients at this minimum level.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4570.331

Elevated homocysteine, methylmalonic acid, which is B vitamins, which is very important for these pathways like CMT, vitamin D, iron, zinc. I mean, it's just, it's staggering how these are so common. And they are affecting so much of our biology that makes us eventually have what Robert Heaney, who was an incredible vitamin D scientist, called long latency deficiency diseases.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4595.099

So if you're vitamin D deficient and it's acute, you'll get rickets. But if you get vitamin D deficiency over a long period of time or insufficiency, you'll get osteoporosis, you'll get heart disease, you'll get dementia, you'll get depression, right?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4615.967

You know, one of the most common- Whether it's light or water or oxygen or air or sleep or exercise or nutrients.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4632.222

So what are the, in your experience, as you've sort of done all this work and treated so many people and had all this experience with the data, what are the most important nutrients that we're missing and what are the supplements that we should be taking based on your experience?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4694.799

You can't build muscle from it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4701.522

Although we do eat muscle to grow muscle.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4716.789

It's not like you eat a steak and that steak becomes your muscle and then it gets broken down. Right, right.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4747.108

So my four go-tos- And by the way, just so people know, we're talking about fat and protein. There are no essential carbohydrates. There's no such thing. There is no such thing as essential carbohydrates. So we can eat them. We can process them. We use them. We use them for fuel. But if you never had a carbohydrate in your life, you would be fine. You would be fine, yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4767.538

But I also say that carbohydrates are the most important thing for your longevity because when you eat broccoli, that's a carbohydrate. When you have a vegetable with the phytochemicals, those are carbohydrates. So those are low calorie, nutrient dense, phytochemically rich, I would say conditionally essential nutrients that we need to optimize our health. I kind of make a joke about it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4790.344

I make a joke about it because people like, you know, they all eat a low carb diet, but you know, you want to eat actually by volume, a very high carb diet, which is like a lot of colorful plant foods. And those, I'm not plant-based. I don't think that's good for our health. But I do think that including a lot of the phytochemically rich foods. molecules in your diet is critical.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4811.121

And I think, you know, we talk about these essential amino acids, essential fatty acids, essential minerals, but I think there's also a whole class of compounds that I call conditionally essential, that they're, you know, you won't get a deficiency disease, but you might get a chronic disease, right?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4825.709

So if you don't have enough sulforaphane or glucosinolates or, you know, phytochemicals that upregulate various pathways like or other things that we're finding out now have such powerful impact on our biology, you're gonna get sick and die faster.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4849.716

So amino acids, fatty acids, minerals.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4878.175

And could you use electrolytes? Is that kind of what it is?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4898.871

Which, by the way, has incredible antiviral properties and had some evidence that it might even help for COVID as a sort of support to help prevent COVID.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4981.34

I always say, why do we have to enrich food? It's because we've impoverished it in the first plate by how we process it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

4996.551

That's sort of similar to what I said. I said, if there's a health claim on the label, don't eat it. It says low fat, high fiber, low sugar. It's usually something bad. It's masking something bad. I mean, an egg doesn't have a label on it and the broccoli doesn't have a ingredient list, right?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5025.946

B6, B9. And by the way, Kerry, those are the things we're finding deficiencies in and significant rates in the cohort of function, which sort of was surprising to me. It leads to hyperhomocystinemia. And what's interesting is the homocysteine level that the lab uses is not where I would say it would be optimal. Not at all. I would say six to eight is optimal. And they're like 13, 14.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5045.217

And even at that level, we're seeing significant deficiencies. And we know that, for example, if your level of homocysteine, which is a blood test that is better than just checking your folate in your blood, if your folate's over 14, you increase your risk of dementia by 50%. So these are just simple things you can do to actually- So true.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

510.059

The more you were on, the more likely you were to die sooner?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5137.023

yeah and methylation is such a key hub of our biochemistry for people to know what that is it's like if you took a big metabolic chart with all the thousands and thousands of biochemical reactions that happen in the body at the center is this process of methylation and sulfation which are totally light tied together that regulate everything from your dna uh and and how your dna is run and prescribed your epigenome mood chemicals mitochondrial function detoxification i mean just

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5165.021

you name it, fertility, everything is regulated by these core pathways. And what we're seeing is pretty significant deficiencies because 60% of our diet is ultra processed food and it doesn't have any of that in there. And it has maybe some of the wrong forms in there if they fortify it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5197.786

Pooping regularly?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5202.169

I had a patient, I said, so I happen to go to the bathroom. She says, I'm pretty regular. I said, how often do you go? She says, once a week. I said- That's not regular. She goes, it's regular for me. I go every week. I'm like, no. I'm within 20 minutes of waking up.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5252.271

I agree with you, it should be- Cancer, heart disease, dementia, depression, ADD, I mean, you name it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5290.163

We call it essential hypertension because essentially we have no idea what causes it. But we do, we do. If we actually took it to science, it's insulin resistance, it's sleep apnea, it's nutrient deficiencies, it's lead, heavy metals, toxins. We actually can identify what these things are and get rid of them.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5354.386

And people don't understand that every single biochemical reaction in your body requires these nutrients. And if you don't have them, things just don't work.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5460.941

That's sort of what functional medicine is. It's treating the soil, not the plant.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5474.604

Exactly. Traditional medicine is sort of like industrial agriculture. We spray chemicals and all kinds of stuff. Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5496.153

People don't have to suffer like they do. There's so much that they can do, simple things that people can do for themselves at home. I mean, what you're talking about is pretty basic. I mean, yeah, maybe a bed light bed is expensive or a nose and machine. Those are kind of fun things. Right.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5510.206

But most of the basic things are either free or basically what you're doing already, or maybe a little extra, and they make profound differences. And you and I have seen this with thousands of patients. And I know I'm frustrated. Imagine you're frustrated that Americans just don't know about this or not hearing about it.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5527.01

And your work's so important because you're sort of getting out there and sharing about this, and you're providing resources and tools and programs I think it's very cool. I feel like this is part one. You have to come to Austin because we have to do part two. I feel like we barely scratched the surface. I want to go into hydrogen water. I want to go into all these other tools and gizmos you got.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

5547.956

But I think for someone like you who's sort of looked at the data around why we get sick and what's happening in the insurance industry is so fascinating because you're right. They kind of have the secret code of what to know to make a lot of money. based on our health. And so they gotta know, it hits them in the wallet.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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So that's kind of revealed a lot of things that you've understood and you've able to translate those things into tools and techniques and approaches that really help up level people's health and create the ultimate human. So it's pretty awesome, Gary. I can't wait to kind of spend more time with you, kind of do a lot of the gizmos you got here. Same.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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I want to kind of get your advice on what I should bring to my house in Austin that I built. But this is really awesome. I'm putting you in the hydrogen bath before you leave. Okay. I'm down. I'm down. Awesome. So thanks so much, Gary, for being on the podcast. Everybody can check out your work. Tell them where they can find more about you and what you're doing and what they want.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Which I'm coming on soon.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Amazing. Well, thanks, Gary. Thanks for all you do to make the world a better place. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Because they know shit. They know shit. They're really good. They know how to manage the risk because they understand the biology. So the things that came up were modifiable things and they were things you could see on blood work that you could see by their- You could absolutely see it on blood work. So things like- What were you looking at?

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The infrared heat combined with the latest in light therapy penetrates deep to support my recovery. I can use it after workouts, before bed, or even while I meditate. Plus, I've noticed I'm falling asleep faster and waking up more refreshed without the usual aches. Bond Charge truly thought of everything from easy setup to worldwide shipping plus a one-year warranty.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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That's amazing, because Gary, less than 1% of all lab tests in America done by physicians include an insulin level, which is probably one of the most important biomarkers for longevity and risk. No question. And it's something we use as a core part of function health in our offerings, a company I co-founded to help people understand their own lab data, because it's so critical.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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And it's amazing to me that there are people who know how to manage risk are actually measuring it and not doctors.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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That's a big statement.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Because the insurance companies are not selling statins. They're not actually, they're actually looking at what data is the most relevant. And LDL is a factor, but it's not by itself the factor. It's really metabolic health, which you measure by looking at insulin and blood sugar and A1C and particle size.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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If you're ready to step up your wellness routine, go to bondcharge.com and use code DRMARK to save 15%. That's B-O-N-C-H-A-R-G-E.com. Code DRMARK for 15% off. At 65, I'm not slowing down. I'm out there conquering the rugged trails of Patagonia, pedaling through 100-mile bike rides and pushing my limits in the gym. Time doesn't have to equal decline.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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The person who's still alive gets his life insurance. The person that's still alive gets it. That's pretty cool.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's the vitamin D. Yeah, vitamin D and K2.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Did you measure nutrient levels in these populations?

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Oh yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Yeah, there was a National Academy of Science report on that too. Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Take this $50,000 a year drug.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Like call it seronegative rheumatoid arthritis. Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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It's proof that with the right fuel, we only get stronger. And here's the secret that powers my every step, every pedal, and every rep. I take Mitapur every single day. This isn't just a supplement. It's the spark that fuels my adventures, the key to keeping my energy high, my body strong, and my spirit unstoppable.

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The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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No, it's an actually well-known.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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Yeah.

The Dr. Hyman Show

The Health Conspiracy No One Talks About: Life Insurance, Big Data & Aging | Gary Brecka

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because initially they- They're definitely not good. They cause osteoporosis. They degrade your bones. They can cause avascular necrosis of the hip. I mean, they're pretty bad.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And these are changes you just don't actually even see with medication. Like, you can't achieve those results using drugs unless you use massive dose of insulin, which are problematic.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Since adding it to my routine, I felt a noticeable difference in how quickly I recover and how strong I feel, even during intense activities. So if you want to support your body at the cellular level and keep up with everything you love, give it a try. Visit timeline.com slash d-r-hyman for 10% off. Trust me, your body will feel the difference.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Don't confuse me with the facts. My mind's made up, right?

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Yeah. Well, you know, it's interesting. When I'm listening to you, Grishma, the two things that I'm really hearing is you're using a different drug and a different delivery system. And you're finding the right medicine and the right way to give that medicine to the patient. Because in traditional medicine, we do what we do, not because it's the best way to do things, right?

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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We know that lifestyle and diet work better. We know that we can actually have those be effective. And yet we don't have a system that actually allows us to deploy that effectively. And so the drug here, is a very specific diet. It's not just a healthy diet or a whole foods diet or a Mediterranean diet. It's a very specific therapeutic. If food is medicine, then it's not all the same.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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What is the drug? What is the dose? What is the frequency? How is it prescribed? That really matters. And the second piece is

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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is the delivery system that the episodic care you're talking about, where you go see the doctor every six months for eight minutes, you know, and don't have, you know, real feedback about what's going on, except being able to prescribe more medication and order a few lab tests. It's not the right delivery mechanism. So in other words, if you're taking Ozempic, you can't just swallow it.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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You've got to inject it, right? If you want to actually change people's lifestyle, you can't have an appointment every six months. And so this continuous care model, which is high touch, which is digital, has allowed you to actually deploy this model in a way that's been more effective and people are adhering to more effectively. than you can ever imagine.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Because the problem with lifestyle change is people just don't sustain it. They might do it for a week or a month or three months, but then they fall back. So can you tell us more, one, about the actual drug that you're using? In other words, the medicine you're using, the food that you're using to achieve these incredible results? And I think just to sort of

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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talk about the data that I know, you can correct me if I'm wrong, but in about 60% of the cases of the people you serve, you reverse the type 2 diabetes, put it in remission. You get almost all the people off of the main medications and most off insulin or dramatically reducing their insulin.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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You see dramatic weight loss, which is far more than you see from most other interventions, like 12% body weight, which is a lot. And you see, you know, there's this incredible data of improvement in cardiovascular biomarkers, which you think wouldn't make sense eating a ketogenic or high-fat diet.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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So can you talk about, you know, how this medicine works, why it's effective, why our old paradigm doesn't work, why with the ADA and why with your average doctor saying and endocrinologist saying is actually not the right approach to treating type 2 diabetes? Let's talk about red light therapy. After my recent back surgeries, recovery and managing back pain became a top priority.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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That's where Bond Charge has made a world of difference. Bond Charge is all about making science-backed wellness tools accessible, and their red light therapy collection has become a game changer in my recovery. Whether you're looking to reduce muscle soreness, boost your energy, or simply unwind, Bond Charge's red light devices are designed to fit into your life seamlessly.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Just a few minutes each day, and you're reaping the benefits of improved circulation, reduced inflammation, and even better skin. For me, it's been a huge help with muscle tension, especially in my back post-surgery. The infrared heat combined with the latest in light therapy penetrates deep to support my recovery. I can use it after workouts, before bed, or even while I meditate.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Plus, I've noticed I'm falling asleep faster and waking up more refreshed without the usual aches. Bond Charge truly thought of everything, from easy setup to worldwide shipping, plus a one-year warranty. If you're ready to step up your wellness routine, go to bondcharge.com and use code DRMARK to save 15%. That's B-O-N-C-H-A-R-G-E.com. Code DRMARK for 15% off.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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As a doctor focused on longevity, I often remind my patients that aging isn't just about how we look, it's about how well our bodies function. One key player in this process, collagen. Collagen supports your joints, bones, gut health, and metabolism. But as we age, our natural collagen production declines.

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Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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The solution, bone broth, a time-tested source of collagen and amino acids essential for healthy aging. That's why I recommend Paleo Valley's unflavored 100% grass-fed bone broth protein. It's made exclusively from grass-fed, grass-finished beef bones, slow-simmered to preserve the pure, nutrient-rich collagen your body needs, without high heat, chemicals, or glyphosate.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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It's flavorless, odorless, and dissolves instantly, so you can easily add it to coffee, smoothies, or soups. It's the simplest way to get the restorative benefits of bone broth in seconds. Head to paleovalley.com slash hymen to get 15% off and try 100% grass-fed bone broth protein today. Supporting your body as you age has never been easier.

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Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. So welcome, Sami, and welcome, Dr. Shadia Grishma.

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Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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So 80% of people get off insulin. That's remarkable.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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That means eating to your fault. Like don't calorie restrict. Exactly. What most physicians say is in order to lose weight, you have to restrict your calories and you have to eat less and exercise more. What you're saying is something different here.

The Dr. Hyman Show

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It's so great to have you on the Doctors Pharmacy podcast. The topic we're going to dive into today is one that is, I think, existential for humanity, which is this crisis of metabolic dysfunction that affects a huge swath of the population, especially in America. where one in two Americans is pre-diabetic or has type 2 diabetes. 90% don't even know it.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Let's dive into the diet part because I think this is really an interesting conversation because it's not something that most people understand how this is a carbohydrate intolerant disease. When you have diabetes, you become carbohydrate intolerant.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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It doesn't mean all of us are born that way, but we become that way because we live in a soup of sugar and starch that's washing over us for decades and that leads to the development of this metabolic dysfunction. And the solution is to kind of reverse that trend by restricting carbohydrates and increasing fats.

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And tell us sort of how that works and why we kind of got so far away from it, because it was the treatment, you know, 100 years ago, and now we're coming back to it as the treatment. And explain the biology behind the science of ketogenic diets as a diabetes reversal treatment.

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We have 93% of Americans who are metabolically unhealthy, meaning they're already starting on that trajectory. And it's driving so many of the costs, according to our healthcare system, it's driving so many of the chronic diseases, like not just diabetes, but Alzheimer's, cancer, heart disease, mental health issues, all driven by metabolic dysfunction.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And the way you do that is by basically restricting carbohydrates and adding a lot of fat. Now, it's not the bacon and, you know, kind of cheeseburger diet, right? There's a healthy way to do this. It doesn't mean you have to be eating a lot of foods that may not be great for you. And so I think people are often thinking, oh, fat is bad. You know, fat makes me fat.

The Dr. Hyman Show

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You know, if we eat fat, you get fat. And there's this whole mythology we had about that. And in fact, that was sort of the prevailing theory for so long. And now it's shifted. And we understand that actually for these metabolically dysfunctional people, which is most of America, that we're eating way too many refined starches and sugars.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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I mean, carbohydrates are also vegetables, so there's no harm in eating vegetables. But the starch and sugar and the refined carbohydrates are the ones that are driving this problem. And so the solution is restricting those. And you're saying you don't always have to be fully ketogenic. You can be very low carb. And I've seen this too. I mean, I had a patient at Cleveland Clinic who was

The Dr. Hyman Show

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type two diabetic on insulin for 10 years, you know, had heart failure, had kidney starting to fail, fatty liver, hypertension, had multiple stents put in for cardiac disease and was on 20,000 of coping medications. Her body mass index was 43, which is huge person. And her A1C blood sugar average was 11.2.

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And, and, and we just didn't put on a keto diet, but since she just took her off, you know, grains and beans, sugar, processed food, put her on Lots of good fats, olive oil, avocado, nuts and seeds, healthy protein, lots of veggies, fiber. And it was about 50% fat, not 75% or 85% fat, which is what most keto diets are. And within three days, she was off her insulin.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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One of the most important tools when it comes to living a long, healthy life is improving the quality of our food. But why? Research shows that a group of molecules called polyphenols may be a key. Polyphenols are made naturally in plants. When we consume them, they may target key metabolic and immune pathways within our cells to promote healthspan.

The Dr. Hyman Show

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In three months, she was off her medications. Her A1C went from 11 to .5. 2 to 5.5, which is normal. Her ejection fraction went to normal. Her kidneys got better. Fatty liver got better. Her blood pressure got better. In a year, she lost like 116 pounds. So without Ozempic, without a gastric bypass, simply by getting the group support, which we did, and by using kind of a very low-carbohydrate

The Dr. Hyman Show

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diet that was a very anti-inflammatory diet. So what I'm hearing you say is it doesn't have to be always ketogenic, but it has to sort of be matched to that person's state of metabolic dysfunction. And the more sick you are, the probably the higher dose of drug you need in a sense, right?

The Dr. Hyman Show

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And in medical school, it was something that I really never learned much about. And Grishma, I'm sure you didn't either. And we really sort of struggled to treat this problem, which seems to be getting worse and worse and worse. We're getting more and more medication, more and more drugs, more and more treatments, but the problem keeps getting worse.

The Dr. Hyman Show

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No. And it's interesting when you're talking about how you you're sort of able to execute on things in the sense that you learned in your research around these hormones and molecules that regulate appetite, like adiponectin and leptin and the inflammatory molecules that are produced by your fat cells. And that was sort of where your research was.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And what we're learning is that the application of the right nutritional approach in metabolic dysfunction actually automatically regulates those hormones. Rather than having to take Ozempic which artificially does this, your body can naturally change the levels of the appetite and fullness hormones that are driving this overeating behavior that is driven by the carbohydrates.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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So like when you eat more sugar and starch, you want more sugar and starch. When you eat that, I mean, I would say nobody can, you know, eat, you know, 12 avocados, but anybody can eat, you know, a whole bag of Chips Ahoy cookies, right? So it's just like no limit on that.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And I think the body has this natural ability when you feed it in a way that it's designed to work, it actually resets and it's not willpower. It's just science. So can you explain how that works?

The Dr. Hyman Show

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And what you have done in this extraordinary company, Virta Health, which we'll dive into, is to find a way through the mess of medicine to the root cause of why we're having this metabolic dysfunction and help reverse it. Now, when I went to medical school, I don't know, Rich, if you went to medical school, this was the party line.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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So what's interesting is that you said something that I want to highlight and double click on, which is that when you eat in the right way, you naturally increase your GLP-1 peptides, which are regulating your appetite and that you don't have to take Ozempic.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And what you also said, Sammy, earlier was that you're achieving Ozempic-like results without taking the drug, without all the side effects and without all the costs.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And so can you kind of explain what, and we talked about this when we were hanging out in person in Aspen, you know, the data that shows that, you know, out there, the pharmaceutical companies are funding billions of dollars of research on these GLP-1 agonists and other related peptides.

The Dr. Hyman Show

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around a whole spectrum of diseases from depression to autoimmune disease, to neurodegenerative diseases, to longevity, to obviously weight loss and diabetes, to cardiovascular disease. And they're trying to get all these studies done to get indications for these other applications of these drugs.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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But what you're saying when I heard you say was that using this nutritional approach, you can actually achieve all the same types of outcomes And it's not the drug itself. It's actually the change in your metabolic health. Can you explain more about that, Mimi Grishman, how that works?

The Dr. Hyman Show

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But the party line was, if you get type 2 diabetes, it's a progressive disease that is not reversible. But this is actually not true. And for those people listening with type 2 diabetes, and make sure you understand, I'm not talking about type 1, which is an autoimmune disease. That's very different. It's not easily reversible.

The Dr. Hyman Show

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That's right.

The Dr. Hyman Show

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That's right. Yeah, no, I think you're right. And I'd love to hear your perspective as an endocrinologist, Grishma, about the GLP-1s and their utility, but also their risks.

The Dr. Hyman Show

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And whether or not they're really necessary if we actually got our nutrition right and we got the delivery system right, which is this continuous care model to support people and behavior change, because that's the biggest thing. And this sort of conversation you just mentioned, Sammy, reminded me of a study I read that looked at gastric bypass.

The Dr. Hyman Show

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And they did a controlled study where they took a group of obese patients. Half of them got bypass and half of them didn't. But the diet that the bypass patients got after their surgery was the same diet that the non-bypass patients got. And they both reversed their diabetes within a couple of weeks. It wasn't the diet, it wasn't the surgery, it was the food.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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And I hear you saying the same thing about the GLP-1. So I'd love for you to share from an endocrinologist perspective what your thinking is about this, where they play a role. And actually, is this approach of very aggressive nutritional intervention with the continuous care model of lifestyle support and behavioral change you know, actually better? And how do we think about that?

The Dr. Hyman Show

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But type 2 diabetes, based on the science and a lot of the work that you've done at Virta Health and the science you've published, actually is reversible. And it's not something that you hear when you go to the doctor's office. If you go see your physician and you have type 2 diabetes, they're not going to tell you this is a reversible condition. They'll say, I'll help you manage it.

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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But is your belief that if people were able to adhere to a diet that was right for them, that these drugs are redundant?

The Dr. Hyman Show

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I'll give you medications. You may want to improve your diet and lifestyle, but you've got to accept that this is a lifelong, progressive, irreversible condition. Can you explain, you know, first start with Sammy, how you kind of got into this field?

The Dr. Hyman Show

Blood Sugar Chaos: How to Take Back Control & Reverse Diabetes | Virta Health

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Yeah, I know. Absolutely. I mean, the health disparities are huge. And there's a whole food inequity issue and nutrition security issue.

The Dr. Hyman Show

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Yeah.

The Dr. Hyman Show

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And it's failed miserably, right? Because if you look at the national approach to addressing diet and lifestyle, our recommendations, our guidelines, our best efforts to help people eat better just have failed miserably. And they failed, in my opinion, because we are not understanding the nature of behavior change.

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And we're not understanding the nature of how people need to shift and how people need to actually understand what it takes to actually make a lifelong change in their behavior. And I think, you know, I discovered this after working with Paul Farmer in Haiti during the earthquake. That was in 2010. I got to know him and his work. And

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you know, he was able to cure TB and AIDS in the most destitute places on the planet in Haiti, where the public health community had given up because it was multi-drug resistant tuberculosis, you know, the drug regimens were complicated, you know, that you had to be on dose on schedule and people didn't have watches, they didn't have clean water, like, so they just kind of gave up.

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And Paul Farmer realized that it wasn't a medical problem. It was a

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Social problem the structural problem and and he basically trained thousands of community health workers neighbors helping neighbors to change their Behavior and to support their their life and and I and I applied that in a model at a big church in California Called Saddleback Church where we got 15,000 people to work in small groups to change your lifestyle together because of that high touch

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Because you're kind of an unusual character that was an entrepreneur, but an athlete, and you kind of discovered that what you were doing to fuel your athletic performance was not really... getting you the health that you wanted. And then we'll sort of go into sort of really answering the underlying issue is, you know, why do we have this epidemic? Why are we failing at treating it?

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and that cultural shift that sort of led them actually to be able to do the things that actually work. And so I think that's what's unique about Virta.

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It's not just understanding the science of metabolism, the science of metabolic dysfunction, the science of how we apply nutrition as medicine or ketogenic diets as a key therapy, but it's this other piece that has been completely neglected in healthcare, which is the way in which we need to deliver healthcare, which is through a high-touch, connected,

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supportive environment, whether it's coaches and doctors and nutritionists supporting patients or whether it's people helping people. The science behind this is quite good, but it's been ignored because it's not reimbursed. But what's exciting about Virta is that you're showing not only does it work, but that you're actually saving approximately $6,000 per patient.

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And just in Medicare, for example, just because I was testifying in Congress last week, I was sharing with the congressman how we have such an enormous cost of diabetes, and we're able to actually address that by actually doing the right thing and using this model to actually help reverse diabetes.

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And why is there actually a new approach that may be the answer to solving so much of our extreme metabolic crisis that we're having today?

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It's crazy to me. I mean, when I was in Congress, I was testifying. The United States government, federal government, spends about a billion dollars a day on diabetes care. direct diabetes care. And the Medicare population, 18 million are diabetic. If this was applied across that population and everybody did it, it would be over a $90 billion savings for the federal government a year.

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And that's just this one issue. And I think it also cuts across all the other health conditions. So I think the economics makes sense. The science makes sense. The delivery model makes sense. But the barriers are really that the traditional academic perspective is that this is not the treatment. And it's not really...

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sort of taken up by the American Diabetes Association, American Heart Association, by Medicare reimbursement, which we're trying to change.

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I advocated actually as part of my testimony for a national diabetes reversal pilot program where we can actually demonstrate this within the Medicare population and show that this actually works better, that it's a triple win, as you said, and that then actually maybe the entire health insurance industry would cover this.

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And I think it would be a good thing in many ways because it provides the right drug with the right delivery

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uh mechanism to actually create the most effective outcomes and to reduce costs the most and that's what we're missing in american healthcare is a delivery model and a treatment model that actually works better and i think you know for people listening out there you know people struggle with weight they struggle with how to regulate their appetite they struggle with knowing what to eat they struggle with how to change their behavior but

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You know, what we're talking about today is sort of a lot of both clinical evidence, research evidence, and the sort of science behind how we can actually do this at a population level.

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It's not one-on-one like you said with a concierge doctor and, you know, like if everybody wants to see me, I can help people who's 100 pounds, 150 pounds, but they're working with me closely and my team and it's one-on-one and it's, you know, it's intensive. You've learned how to build something that's scalable to the entire country and maybe even a billion people.

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And Grisham, why do you think medicine is so resistant to this? I mean, you come from the center of, you know, sort of the heartbeat of traditional medicine at Harvard and Jostin Diabetes Center. You know, why do you think there's such a resistance to accepting this as an effective model?

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Well, first I would say- Well, mostly it's also for your experience too. Like I want to hear like, how do you get into this stuff?

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But what you're talking about is not just prevention, when you're talking about reversal and treatment. So I think people think of diet and lifestyle as it's great prevention. Okay, I can prevent diabetes. I can prevent heart disease. I can prevent these diseases if I exercise and eat well. But no, no, no. What you're showing very clearly is that lifestyle is a more effective treatment.

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And I think, you know, as physicians are... oath is to help our patients. And if there was a drug that worked better than diet, you and I would both use it.

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But what we're hearing really from the science here is that we're not using the most effective drug and it's because we're not paying for it and not paying for the service of actually delivering this sort of supportive continuous care model with the right education, with the right support, with the right knowledge. And I think it's sort of what you're showing also that people are

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You know, like nobody wakes up and goes, hey, I want to be diabetic, right? I want to be overweight. People want to do the right thing. They're trying to eat better. Like you said, they've tried all these diets. They've taken all these medications. The doctors are doing their best to actually help manage the disease.

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But they're barking up the wrong tree because they're not actually using the right tool. And they're not using the right delivery model. And that's really what Virta, I think, has pioneered. And I think, you know, for me, to me, it's one of the most exciting things in healthcare to see what you're doing because... You're outside of healthcare. You're disrupting it from the outside.

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It's getting certain attention from certain payers like private insurers, even Medicare Advantage. And I think it has the potential to really revolutionize how we both think about using the right treatment for each patient and also the delivery, which has got to be through behavior change models that work. And I'm curious how you came to that behavior change model.

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A food that's uniquely loaded with these polyphenols is Himalayan tartary buckwheat, or HTB, an ancient gluten-free seed prized for its medicinal benefits for thousands of years. My friends at Big Bold Health are HTB experts and have published incredible research linking HTB to cell pathways involved in aging.

The Dr. Hyman Show

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Because yes, ketogenic diet is great. It works. But tell someone to do it, good luck. They're on their own. They're not going to be able to figure it out.

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I agree. I mean, I always say as a physician, that's my experience too, that I think I was biased. I had the assumption that people knew, understood, just didn't do it because they were lazy or they were gluttons or whatever. There's all these judgments about obesity and diabetes that people just didn't care. And I realized how flawed my own thinking was and how

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It wasn't their fault that they were living a sea of misinformation around nutrition. It was not accidental.

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It was promulgated by a food industry that was desiring to get more stomach share and that the scientific community was corrupt as well because it's highly funded by these big food companies that the NIH spends, I think, 0.02% of their budget on nutrition science, most of which isn't even the right stuff anyway.

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and and so we've had this sort of system that has completely sort of neglected the the individual patient's ability to take control of their health because they're not getting the right information they're not getting the right education and when they are and when they do people are willing to shift and i've seen this over and over over 30 years of practice when you sit with someone you look at their data with them you explain their biology you say this is what's going on whether

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you know, you're carbohydrate intolerant or your gut's unhealthy and you need to eat this or do that. People are willing to do it because they don't want to feel sick and they're trying to do their best, but they're kind of following a path that we set on medicine that's completely flawed.

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And I think I'm very enthusiastic about seeing how this becomes adopted across healthcare, because like you said, if you are showing the data, now you have 100,000 patients

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there's this opportunity for sort of the tipping point to happen where this becomes more widely adopted and it becomes actually a standard of care, not just for diabetes care, but the concept of continuous care model of support and coaching and constant interaction, dynamic ways of working with people with telemedicine, with coaching, with digital apps, with biosensors that upload into the cloud that you can read.

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I mean, it's a really different era of medicine. And I think we're seeing this convergence that it's going to shift us from, you know, being sort of burdened with this chronic disease epidemic to starting to shift it if we're actually able to kind of get the kind of payers to start to realize that this is a win for them too.

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Yeah, it's incredible. Well, I applaud you both for what you're doing. I look forward to more and more science and data coming out to supporting you to help make this the model of care for care in general in America. And I think for those listening, I think we're going to link to vertahealth.com, which is the website you can... read about the program.

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I mean, everybody in America is either touched by diabetes or touched by someone who has it or has it or has prediabetes. I mean, and like I said, 90% of people don't even know they have it. At Function Health, you know, a company I co-founded, we allow extensive testing of metabolic health.

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And we're seeing just such a degree of metabolic dysfunction that nearly everybody could learn how to sort of improve their health. And there's also an incredible amount of research you've published. It's all on your website, as well as how to engage with the program. So we're going to link to all that.

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And I appreciate both of you so much, so much for what you've done to actually advance healthcare and medicine and kind of wake people up to the possibility that these chronic diseases are not a one-way street. And that is what we need to teach America, that these chronic diseases...

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That's right.

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don't have to be chronic i don't want to manage them i want to get rid of them and i think you do too and thank you both for all you've done to sort of make that happen and continue uh the work that you know sarah started with you has given me and i appreciate you're doing now it's really uh inspiring so thank you both being on the podcast and thank you all for listening thank you mark thank you

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. And this podcast is separate from my clinical practice at the Ultra Wellness Center and Function Health, where I am chief medical officer. This podcast represents my opinions and my guests' opinions.

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Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services.

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If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit ifm.org and search their Find a Practitioner database. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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Well, you shouldn't be because it's basically the thinking of almost everybody, including most physicians and nutritionists in the healthcare system. So you're not alone there, Sammy.

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What's what's going on with your winning triathlons and your pre-diabetic, right? How did that happen? Yeah.

The Dr. Hyman Show

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Right now, you can try Big Bold Health's flagship product, HTB Rejuvenate, with a special discount code. Each capsule of HTB Rejuvenate is packed with quercetin, rutin, and other polyphenols from HTB, so this product is an outstanding choice for on-the-go polyphenol support. I take this product every day, and it's a key part of my supplement stack.

The Dr. Hyman Show

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Yeah, it's kind of a miracle when you, as a doctor, when you see things that you were taught were not possible. So, you know, Grishma, you're a board-certified endocrinologist. You're directed the Fellowship in Diabetes, the Jocelyn Diabetes Center, which is iconic Harvard diabetes treatments. facility.

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It actually started out with Dr. Jocelyn, who was the preeminent physician in diabetes care at the turn of the last century in the teens and 20s. And the treatments they had back then were just very little except nutrition, sort of modifying what people ate and changing their diets. And back then, before they had insulin, they used

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a ketogenic diet as one of the treatments for type 2 diabetes or even type 1 diabetes, which was killing people. And it was very effective. And it kept these people alive. It was not perfect, but it was really quite an interesting origin story. And now, you know, the American Diabetes Association doesn't quite recognize that diabetes is a carbohydrate excess problem.

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Head to BigBoldHealth.com and use code DRMARK25 to try this amazing product today. I really want to talk to you today about why you should care about urolithin A, a powerful compound that I believe is a breakthrough for healthy aging. As we age, the mitochondria in our cells naturally become less efficient. Think of them like little batteries. When they're drained, we feel it.

The Dr. Hyman Show

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That's a carbohydrate intolerance problem. And they're recommending all sorts of things that actually don't I think, reflect the latest scientific understanding of how the body becomes pre-diabetic and type two diabetic.

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And so can you share with us your kind of awakening going from a sort of a traditionally trained endocrinologist working at Harvard, leading the training of other leading physicians in this space to kind of almost come back to the origin story of the Jocelyn Diabetes Center, which is to use a diet as the main state therapy for

The Dr. Hyman Show

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Sluggish muscles, slower recovery, less energy. But here's where urolithin A comes in. Research shows that urolithin A supports mitophagy, or the renewal of these batteries, which keeps our cells energized and functioning optimally. And that's why I take Timeline Nutrition's MitoPure, which delivers urolithin A in a form that's bioavailable and backed by real science.

The Dr. Hyman Show

Encore: How To Use Food As Medicine with Dr. William Li

Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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Tell us down, go down the rabbit hole a little bit of what some of the biggest discoveries have been of how food modulates our healing systems and how it actually helps us create health.

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And give us some examples of how a particular food will activate a particular defense system and what those defense systems are, because I think it's important. You know, you're one of the few doctors out there, I mean, I just had a conversation with Andy Weil yesterday.

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He talked about the body's own healing systems in a very kind of high level, but you go really granular and you're one of the food doctors who talked about how the body has its own healing mechanisms and that we're not doing enough to activate those healing mechanisms. We all know that we have that if we cut our skin,

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it heals right how does that happen it's not a miracle it's biology and that doesn't happen only on the outside it happens on the inside so how do how do we activate our healing systems what are those healing systems and how do specific foods activate different healing systems

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I think it's supposed to. Who brushes their tongue? I don't know.

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Yeah, one of the favorite things I love to talk about is how we've sort of lost our nutritional wisdom. And historically, we were attracted to the right foods. Now we're not. because our brain chemistry hormones and our microbiome have all been hijacked and are sending chaotic signals to our brain about what to eat. But historically, we crave the right things.

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And when you eat in a certain way, you don't actually look at food the same way. I mean, when I see processed food or I go by a Starbucks and I see all the muffins, It doesn't look like food to me. I'm like, well, why would I eat that? It's like eating a rock. It just doesn't even interest me. And it's not because I'm depriving myself.

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It's because I've changed my nutritional wisdom in my innate biology to crave the right things. And what happens is when you look at this phytochemical story, the flavors in our food come from these molecules. So actually the more flavorful a thing is naturally, not when you put all kinds of stuff on it, but naturally, actually, the better it is for you. The more medicine is in the food.

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It's true. I think the other point to make on the back of that is that when we put these chemicals on the soil, it kills all the life in the soil. So when you till the soil, when you put fertilizer on it, when you pesticides, herbicides, it literally kills the microbiome of the soil. And the plants are in an intimate relationship with the microbiome of the soil.

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They're feeding the microbiome by bringing in carbon dioxide, turning that into metabolizable starch. And then in turn, those bacteria are helping the plant extract nutrients from the soil, minerals, vitamins, all kinds of stuff that the soil has that benefits the plant.

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So it's this mutualism that occurs that when we break that cycle, we end up, as we see now, with many of our fruits and vegetables having dramatically lower levels of nutrients than they did even 50 years ago. And that terrifies me because these nutrients are not just kind of window dressing on our food. They're critical molecules that are, they call them vitamins, vital for life.

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That's what, vitamins that they call. And that was the whole point of these things that you'd get sick and die if you didn't eat them. So we're in a kind of a pandemic of that.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode.

The Dr. Hyman Show

Encore: How To Use Food As Medicine with Dr. William Li

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And that's where the omega threes come from. Exactly. It's the algae, right? Exactly. Yeah. It's so true. I think, uh, You know, the interesting thing that I've been learning about is that the animals left to their own devices, they'll eat three or four main crops or foods, but if they're free to eat and forage for a wide variety of plants, they might eat up to 50 or 100 different plants.

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And they'll sample little bits of each one, kind of like taking their vitamins or their daily pharmaceutical drugs. And those animals, so if you take a feedlot cow, it takes an enormous amount of investment to keep it healthy. Antibiotics, hormones, you know, all kinds of, you know, very aggressive measures because they're not eating their natural diet. And the molecules in their

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we want aren't there and there may be inflammatory molecules when you take a grass-fed cow better but if it's only eating one or two kinds of grasses that's not great and and and they need extra support Whereas regeneratively raised cows foraging on maybe 100 different plants actually don't need medicines, don't need antibiotics, don't get sick.

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If the plants are the right plants, they actually grow to their ideal weight as fast as feedlot cows and don't release as much methane. I mean, it's really fascinating when you get into the science of the biology of how much the interrelation between soil, plants, animals and humans exist.

The Dr. Hyman Show

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You know, William, I went to a Chinese doctor the other day and I had just to check up. I just wanted to get my pulse checked and get a tune up. And afterwards, she sent me a prescription, which was after feeling my pulse and seeing where I was out of balance, she says, oh, you need to build up your blood for this or that or the other thing.

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So she said I should eat bison and beets and duck and liver and cuttlefish, avocados and black sesame seeds.

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then she said i should eat walnuts and almonds and woodier mushrooms and all mushrooms olives natto and seaweed and of course she said cherries goji berries mulberries persimmon and then all this other asian food like daikons lotus root burdock mountain yam sweet potatoes soba noodles oily fishes and so forth and i was like yeah she's giving me a drug prescription uh because each one of these foods and you probably could talk about each one of these foods for an hour

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in terms of what's in them. In terms of the way that foods and drugs work together, I think you're sort of bringing up a very interesting point here. I think there's a lot of conversation about you know, drug interactions and how you shouldn't take certain things with certain, like people say, oh, don't have fish oil if you're on a blood thinner, and it's more a negative.

The Dr. Hyman Show

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But it turns out that there's a lot of kind of power in combining food with medicines to activate the power of the medicines, but also to mitigate some of the effects and side effects of the medicine, because they contain compounds that help to benefit.

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Like, just for people listening, that's 22,000% more. Like, that's an insane result. Because we get excited in medicine when we see a 20% improvement or a 30% improvement. We're talking about a 22,000% improvement. There's no drugs that do that. Right.

The Dr. Hyman Show

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We don't think of the diversity in all these. I always say eat weird food. The more weird it is, probably the better it is for you. And many cultures incorporate all sorts of foods, but 60% of our diet comes from three crops and the rest comes from 12. And we used to eat 800 species of plants. And it's ridiculous.

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So not only cancer, but also COVID. Yeah.

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So basically, Japanese food with sushi and green tea is a good thing.

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We need to be actually having way more diverse diets, way more strange vegetables, things that we're not used to eating.

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Well, it's interesting, William, you know, we talk about dietary fiber, but That's a very big bucket. There's soluble fiber, insoluble fiber, prebiotic fibers. Did it matter?

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So I think if this is true, and I clearly believe it is, and you believe it is, and I don't even know if it's a belief because it's scientifically proven, and I could believe in God or not, but that's hard to prove scientifically, or how many angels dance on the head of a pin. We can argue that all day. But this is science. And given that science, then if food is medicine,

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How should doctors prescribe medicine? What's the dose, the amount, the frequency, and for what disease is? I mean, it's a whole new field of inquiry, and it really requires a whole new curriculum for medical school that we haven't even come close to formulating. And your book is probably the closest curriculum there is to actually laying that out. So how do we get from here to there?

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Because right now we're here, and in 10 years, where are we going to be, and how are we going to get there?

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Yeah, yeah. I had a patient once who did not want to take any supplements, and she came to see me, and she said, look, I know I need this much zinc, and I need this much magnesium, and I need this much folic acid, and I need this much... And she basically showed me, she's like, I need 17 pumpkin seeds, and I need like 12 almonds, and I... She's like...

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I was like, wow, that's impressive because she literally did the research to find out what nutrients are in the food. Now, hopefully she was getting it from sources where actually the food she was buying had the nutrients that are supposed to be in there. But it's really quite amazing. And I think, you know, William, I think that most doctors don't understand the power of food.

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Because if I said, oh, do you have a headache, William? Okay, well, I'm a doctor. I'm going to prescribe aspirin for you, and you need to take 650 milligrams of aspirin. That will help your headache. But if I just gave you a milligram of aspirin, I would conclude that aspirin doesn't have anything to do with headaches. But we're not prescribing the right drug in the right dosage.

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And I think we don't see the outcomes that we can see as such as reversing heart failure, cancer, diabetes, autoimmune diseases, chronic digestive problems, skin diseases, mood disorders. I mean, you just go on and on down the list. And it's like, wow, we're missing this entire pharmacology that is so critical.

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Years ago, I wrote an article called Food is Pharmacology, Eating Your Medicine, basically based on this Chinese meal I had in a restaurant in Hong Kong that was like ginkgo nuts and Chinese wood ear mushrooms and this thing and that thing and everything had its medicinal properties. And Chinese folks have known this forever.

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In fact, the word for take your medicine is chur yao, which means eat your medicine, right? Exactly. Which was the name of my PBS show that did really well. I think they're onto something. I feel like it's so critical.

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So more sex means less dementia or is it something else? Clears your mind. Well, actually, I read a study once that men live longer if they have more sex. The same is true for women, but they have to like it.

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Yeah, so true. And I think, I think the, um, exciting thing is we are starting to understand how to use medicine from foods in a more precise, deliberate way. Uh, and you mentioned the, you know, the 22,000 full percent increase in the benefit of eating certain foods and the flu, uh, effectiveness, broccoli sprouts.

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I want to take a kind of a little bit of left turn, but not really because it relates to food in the immune system. And we, and some of the sort of discoveries you've made around COVID and long COVID right now, um,

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You know, we know, for example, our friend Dariush Mazzafarian published an article from Tufts Research that showed that 63% of cases of hospitalizations and deaths from COVID were because of poor diet, lack of protective foods, too much bad food.

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And so the question is, with our understanding now of COVID and now this post-COVID phenomena, what are we learning and what are you learning that may combine both nutrition and also pharmacology to help us reimagine our approach to preventing COVID, treating COVID, and actually dealing with what we call long COVID.

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But the porcini mushrooms are the most potent sources of vitamin D. They're hard to find. I only had fresh porcini mushrooms when I go to Italy.

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So anyway, they found that- Well, I mean, not only matters, it's probably the most important question we have to ask as doctors that we never ask.

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So I know you've been involved with thinking beyond food because you sort of have an inquisitive mind. You're the doctor that everybody goes to and no one else can figure out what's wrong with them. And you come up with the solutions. You're kind of a medical detective, Sherlock Holmes, Dr. House kind of guy. And you're in that process of looking at what is our current pharmacology

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And what within that can help us to address this whole phenomenon post COVID? And we talked about things a little earlier before the podcast. Could you share what you're discovering, what you're finding, what you're advising your patients to do?

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How many days? How much is a low dose?

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Yeah, it's so important, William. And I think the era we're going to be emerging into is really a deep understanding of health. You and I went to medical school and learned about disease. We learned about zero when it came to health and even less when it came to nutrition. And what we're now entering is an era where we're really discovering

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the underlying biological systems that drive both disease and health and how to work with those systems. And the biggest thing that drives transformation in those systems, something that we do every day, if we're lucky, most of us on the planet anyway, is eat. And food is the biggest signal transduction system, cell messenger system that we interact with.

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Literally, we're eating thousands and thousands of foreign compounds that are all

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somehow intelligently floating around in our blood, doing exactly what they were supposed to do, keeping us alive, optimizing our immune system, fixing our microbiome, helping us detox foods, helping balance our hormones, improve our brain chemistry, help our mitochondria function better, build our tissues and structure.

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All of it is really derived from raw materials of food and the quality matters. And just like the study you talked about, depending on where the food's grown, how it's grown. how it's stored, transport, shipped, all of that, how it's cooked, all that matters.

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And I think now that we're beginning to understand this from a scientific point of view, it's no longer sort of a platitude to say that food is medicine, but it literally is medicine. Right.

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and follow me on all social media channels at Dr. Mark Hyman. And we'll see you next time on The Doctor's Pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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I think the real challenge is that people don't really get what food is. Most people understand they need to eat to live, and they need to actually have the ability to choose foods that are nourishing and have not too many calories. But people don't understand the power locked in the kingdom of plants and even animals that are medicinal, true drugs in the sense of pharmacologic activity.

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And as I began to think about this science years ago when I was When I was studying functional medicine, learning about food as medicine, I'm like, what does that mean? And I began to look at the biochemistry and biology and the pathways and how these plant compounds somehow know to bind to specific receptors in our body. It doesn't even make sense.

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It makes sense that you have testosterone binding to a testosterone receptor, insulin binding to an insulin receptor in the body. But why in the heck would we have a broccoli receptor or a seaweed receptor? And yet the body has co-evolved with these compounds that we don't think of as essential, but I think of them as conditionally essential.

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You're not necessarily going to get a deficiency disease, but you're going to get a chronic disease if you don't eat them. And there's massively protective foods. And we were chatting earlier before the podcast that right now in science, and it's advancing so fast that we are understanding the mechanisms by which food actually has its action and how we can use it in a pharmacologic way.

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It's not like, oh, just eat healthy. Just like there are thousands of drugs, there are thousands of molecules in food. And we can use those in very specific, targeted ways to... do different things in the body to create health or if we eat the wrong things to create disease. So you're this extraordinary scientist.

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You've been published in all the major medical journals at Harvard, Dartmouth, and Tufts. And somehow you come back to this simple notion that Hippocrates said 5,000 or how many years ago, let food be thy medicine and medicine be thy food. What made you take that left turn? Or maybe it was a straight ahead, every elbow else is going left.

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And how do you sort of begin to sort of unpack this notion that was so critical for you to understand that you could eat to beat disease?

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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Yeah.

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What you said was so profound, I want to highlight it because most people might have missed it. What you said is that these pharmacological targets are actually embedded in our biology. They weren't designed for drugs. They were designed for our internal metabolic processes, but also to work in this co-evolutionary way with plants, and then with animals that eat the plants.

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Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to The Doctor's Pharmacy. Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health.

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This is a whole other conversation, which is kind of fascinating, about how we now know there are activated metabolites and phytochemical compounds in meat and milk from animals that eat a wide diversity of forage. So we're now learning that there are actually phytochemical compounds in animal food. So it's not just plants where you can get it and they may be even better for you.

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And I think that the the concept of these compounds as acting on key aspects of our biology that are designed to create health is a really radical idea. And often, people don't understand that these molecules were not created by the plants for us. They're their own defense mechanisms. They're their communication systems. They're there to attract pollinators.

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They're there to attract seed collectors. I mean, there's a reason nature does this. They're there to communicate messages to the neighboring plants, to ward off predators. I mean, plants have 20 different senses, which is just remarkable to me. These plant compounds, we're really using them because our biology is lazy and is only doing what it absolutely has to do.

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And so we're going to borrow, like we get vitamin C from food, we borrow these phytochemicals to regulate key processes in our body from the immune function to the microbiome cell, the detoxification, the hormonal regulation to our brain chemistry. And what you're talking about is so important, William, you're talking about is taking food in a different context to create health.

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That most medicine is about trying to push down or shut down or block or interfere with some pathway to mitigate disease, not to cure it usually, right? Unless we have an antibiotic, but even that doesn't always work. And so we really have a whole different framework now about how to use food as medicine. It's not some theoretical concept. It's actually a scientific proven

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model of what to do to actually activate healing systems in the body.

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In today's episode, I have some interesting discussions with other experts in the field. So let's just trump right in.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

Coming up on this episode of The Dr. Hyman Show.

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With solid science behind it, Mito Pure is designed to help us keep up with whatever life throws our way, whether it's a steep mountain trail or a challenging workout. If you're ready to unlock your potential and feel your best, head to timeline.com slash darhyman for 10% off. Trust me, your cells and muscles will thank you.

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When we introduced TransFast, it was Crisco was the first product in 1911. Yeah. And that was introduced and it was sort of grandfathered in based on this grass, which means generally recognized as a safe standard. And it was 50 years of research showing that it was harmful. And the FDA did not move on it. And it wasn't until there was a scientist who was now in his 90s, sued the FDA for

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to get them to force them to make it non-grass. Now, trans fats have killed literally millions of people being in the food supply for, you know, how many, what was it, almost 100 years. And it was more than 100 years, I guess. And it was in, I think, 2015 that it was ruled. And it took, like, I still see it in products. So it's still in there in some ways.

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They're using palm oil now, which may not be as good.

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Yeah, I mean, do you think we should sort of label all ultra-processed food as a sort of a blanket statement, or do we need to grade it, or should it be labeled based on the amount of sugar and starch? I mean, there's so many interesting ways to do food labeling that I think the FDA has the opportunity to do now. we kind of have to get it right in order for really to inform people.

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before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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And I have mixed feelings about how the best way to do it is. It's like in South America, they have big hexagons with black warning labels and sort of saying this is not safe for children on the label of the soda. I mean, it's quite impressive to see when they actually do the labeling. And it has a big impact on the purchasing of foods that people buy.

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curbing their appetite yeah i think you're right i mean i think these these foods are so addictive uh they designed them to be addictive they know they're they're uh designed to actually create a certain mouth feel a certain trigger in the brain and this has been well documented by folks at the yale food addiction uh sort of studies and they have a food addiction scale which you can look at and 14 people in the world and also of children about 14 of children

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are technically addicted to food by a very rigorous standard, which is a lot. It's the same amount of people who are alcoholic. And that's frightening when you think about it. We're creating a bunch of little kids who are addicts and you try to take it away and you see what happens. They get really freaked out and they kind of go nuts.

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And what's interesting about these chemicals is that they are kind of easy to spot. And if anybody really wants to stop eating this stuff, all they have to do is say, look at the label and the ingredient list and say, is there anything on here that I don't have in my kitchen? And if the answer is yes, then you shouldn't eat it, right?

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If it has some weird spice from like, you know, the Middle East and you don't recognize it, that doesn't count. Or it has some weird, you know, Indian spice in it. That doesn't count because that's real food. But if it's something you really wouldn't have like maltodextrin or monodruglycerides or butylated hydroxy toluene or red dye 40.

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I mean, these are not things you're putting in your food at home. Although sometimes you do if you bake a cake and you put sprinkles and stuff on it. But most of the time, we don't do that. And I think that's an easy thing for the average consumer to think about when they're shopping is look at the ingredient list.

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If there's something on there that you can't pronounce, you don't recognize, it's in Latin, that you don't have in your kitchen, put it back on the shelf. It's pretty easy. And that will change the behavior of these big companies. And what you've done is interesting because you kind of shamed Kellogg. And you held them to account.

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products.

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And what happened was they didn't really respond and they didn't really do much. And their stock tanked. Fruit loop sales were down 54% in the last 12 weeks of 2024. Kellogg's stock price is going down. They lost a million dollars in their earnings report in the third quarter of 2024. So, this has had a real impact, right? And then, you know, from a PR standpoint, it's been terrible for them.

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And so, I think you kind of won on that issue. But the question is, are they going to change? Are they going to change?

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So, Vonnie, it's so great to have you back on The Dr. Hyman Show. It's been a while, and you have been up to some great things. And it reminds me of a quote from Margaret Mead, which is, never doubt that a small group of committed citizens can change the world. In fact, it's the only thing that ever has.

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And you and a bunch of people, about a thousand other people, stormed Kellogg's headquarters with 400,000 petitions that were signed. to protest the chemicals and dyes in Froot Loops, which don't exist in other countries, which is just astounding to me. And you've focused your career on really helping educate people about the dangers of what's in our food.

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To experience the benefits of HTB Immune Energy Chews for yourself, visit BigBoldHealth.com and use code DRMARK25 at checkout to get 25% off your purchase today. If you've followed me for a while, you know how important real whole foods are, but most so-called health bars are anything but healthy.

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Head to paleovalley.com slash hymen to get 15% off and grab your superfood bars today. Yeah, my joke is I'm a serial killer. I think serial is probably one of the worst things invented. And, you know, ironically, it all started in Battle Creek, Michigan, where you went to deliver your petition to Kellogg's. And Kellogg's was named after a guy who was and his brother.

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They started a basically a spa, like a medical spa in Battle Creek back in the early 1900s. And people would go there and they would do.

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And they had people eating huge amounts of fiber. And originally, the idea was to eat more of the grains in their whole form. And then it's transitioned to being basically a delivery mechanism for sugar-refined starches that's driving obesity rates up to 20% in kids, 40-plus percent overweight in children. I mean, I remember there was one kid who was a little chubby in my class, and that was it.

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And everybody else was thin. This was back in the 60s and 70s. And now it's basically normal to be overweight as a kid, which is just unconscionable. And I think the executive order around developing a commission to look at the problem with childhood chronic disease, which has been skyrocketing.

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We've seen 200%, 300% increases in almost everything, sometimes 1,000% increases in things like ADHD and asthma and you know, metabolic diseases, obesity, prediabetes. I mean, one in four teenagers now is prediabetic. It's something I never would have imagined in my lifetime. And it's a consequence of the type of system, food system we have, which we've been both working to fight.

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And you've really dug in on the chemical stuff, which is so important because it's something we can grab onto and get. And actually, this is now taking hold in Texas, for example, which I think you were going to come by you.

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couldn't make it but they they're introducing a bill which i'm testifying on this week the testimony is to support a bill it's basically saying we're going to automatically meet european standards in texas and we're going to mandate all school lunches and all schools have none of these chemicals in there which is amazing now i don't know if they can get away with it or do it or if that kind of oversteps or bounds in terms of what the fda has allowed or

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I mean, I don't know how they're going to do that. But even to bring this up to see that this is coming out of legislators, that there's been sort of this awakening in America about health. I mean, you and I have been talking about this for, we've been friends for 10 plus years. I don't know how long, but it's been a while. And we've kind of been shouting in the wilderness for a long time.

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And all of a sudden, there's this chorus of voices coming from grassroots movements that you've helped facilitate and from the legislatures. which are now around the country starting to wake up and introduce bills about chemicals in food, about food labeling, about changes in healthcare to address the obesity epidemic and recognizing this is sort of a national emergency.

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You know, all the hard work and all the effort and all the years of sort of struggling against the giants is actually, paying off because now we're seeing this shift. And I think Kellogg's was really stupid to not pay attention and use this as a way to actually lean in and say, look, we recognize that we're doing this and we will change this immediately. And that will be

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You personally had an incredible story of being very sick when you were younger, realizing it was all the junk food you ate from your parents wanting to become American because they were first generation immigrants to the US from India. And you basically kind of got the experience of what it was to eat that crap, and then the experience of what happens when you didn't.

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kind of would have shot their stock price right up. But the food industry is in this bubble and they think they can fight it. And I know they're fighting it. And I'm sure you've been attacked.

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I know, for example, I've been attacked many times by the American Council on Science and Health, which sounds like a very great and noble group of doctors and scientists who are trying to create the truth about science. And this group, if you look at the composition of this group, a lot of them have been criminals. The doctors have been put in jail for Medicaid or Medicare fraud.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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uh they have huge conflicts of interest funded and it's funded primarily by the big ag chemical companies the big food companies tobacco companies uh and and even even petroleum companies and uh because they're they're against pesticides or against all that and and most of the industrial agriculture is fueled by petrochemicals what you're talking about is a red dye 40 but pretty much all the agriculture we use but

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Are you looking for a simple science-backed way to boost energy, feel younger, and improve your health without pills? Infrared therapy is a game changer. Sunlight and infrared saunas deliver the highest level of infrared absorption, helping to reduce inflammation, increase energy, and support deep cellular repair.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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$1.5 of money spent on energy is used for industrial agriculture and oil. So we have a real crisis that they're now trying to sort out what they're going to do. And I think it's this very unstable moment where how do we take care of farmers? What do we do to protect them? Because they're going to be kind of victims if we all of a sudden switch to a different form of growing food.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And how do we work with companies to actually help them do the right thing? Because they're so dominant, they have to be part of the solution. So I'm wondering, you know, this American Council on Science and Health took you down. They've taken me down. They took Dr. Oz down. And it's just a bunch of criminals. So how do you kind of help people understand how to sort through the noise?

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Because there's a lot of these front groups that have great sounding names like the Center for Consumer Freedom, which says obesity is a hoax. I mean, the obesity epidemic is a hoax. I mean, like what? You know, just walk down the street and you'll see it's not. So how do you think about all this money?

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And I think that was a big part of your motivation. But what's really amazing to me is you've taken that and you've created a movement. Your Food Babe movement, and you've been able to catalyze people around advocacy, around doing amazing things. So tell us about that experience at Kellogg's, what happened, and the consequences. Because it was very effective. It got a lot of play.

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And so, um, and so, you know, but I held firm, I held firm.

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And I think it was a tactic that changes the activity of these big corporations that are highly resistant to changing what they do because they basically maximize profit over public health.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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What was the name of that book, Devani, so people can refer back to it?

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Feeding Your Life. It was a great book, by the way. I love that book.

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And it was really all about this sort of nefarious tactics that the food industry has used for decades to control the narrative around food, whether it's direct food lobbying, Congress, whether it's front groups, whether it's co-opting social groups like the NNCP, or whether it's funding universities and academic centers to do research on their behalf. and basically writing it for them.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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I mean, like the Global Energy Balance Network, it was funded, I think, by Coca-Cola. Their website was set up by Coca-Cola. They were trying to prove that all calories are the same. It didn't matter if you had Coca-Cola calories or broccoli calories. It was actually identical in terms of their effect on the human body.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And yes, all calories are the same in the laboratory when you burn them, but not when you eat them. When you eat them, they go through your microbiome, through your hormones, your metabolism. your immune system. And so they have profoundly different effects.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And so the narrative of the food industry has really been to sort of undermine any attempt to try to challenge this narrative by actually sounding like they're doing good. Like right now with ultra-processed food, they're all about it. Like, oh, if you stop that, food's not going to be safe. It's not going to be convenient. It's not going to be affordable.

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You're discriminating against the poor and underserved. And this is a catastrophe. We can't have this. And I've actually been privy to inside emails from these big trade associations, which are shocking and that are happening right now that are revealing how their tactics are being laid out across all the big food companies to attack what's going on to make America healthy.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Who is against making America healthy? I don't think anybody can be against it. You might be against Bobby Kennedy. You might be against President Trump. You might be against this or that. But nobody's like... No, I don't want to make America healthy, right?

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Everybody should want to make America healthy because everybody's touched by illness, whether it's themselves or their kids or their friends or their family member. It's ubiquitous now. 93% of us are metabolic and healthy. So it's pretty much every American except a few of us, maybe like you and me, we try to stay healthy. There's it's it's a travesty. And the industry is so good at this.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And they're going to fight back with, you know, everything they have. So how do you see with this movement in a new director of the FDA with Robert F. Kennedy Jr. as head of HHS with the new potential if he's confirmed? Jay Bhattacharya being the new NIH director, and Dr. Oz being the new director or head of Medicare.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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How do you see that sort of us as a movement thinking about keeping the ability to do the right thing and not having the big powers that be shut it down? Because this is what happened with the show Obama. I saw really clearly in the movie Fed Up that I was in, you could see she's coming out all guns blazing, attacking the food industry, going for it.

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And then you can see her in the latter part of the movie where she's on stage with a big food company executive representative. And she's like, we're going to take a trillion or a trillion or six trillion calories out of the food supply, which meant they're going to make Oreos instead of 100 calories, 90 calories, which is just crazy. And she knew it was crazy. You could see how defeated she was.

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And so that kind of got shut down. How do we prevent that this time?

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And he was the head of the FDA food program.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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You're talking about Kyle DeMontes, who's now the head of the U.S. Food Program. Yeah.

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And by the way, Vani, I'm sure you know this, but for people listening, there was a bill in Congress to label GMOs. And there was $192 million spent in lobbying by an array of food companies to stop it. That's the power that they have. $192 million for one little bill about food labeling GMOs. That's the kind of force we're up against.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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They actually are. They are because they say, well, you know, I actually talked to Secretary Vilsack, who was a secretary of agriculture under Obama in this first term, not when he came under Biden. I said, listen, why are you funding soda and junk food with SNAP dollars? It's causing tremendous amounts of illness. There's an enormous amount of data on this.

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It's not like we have to do more research on the harm it's causing. He said, well, you know, people are going to buy it anyway, or, you know, it's kind of regressive. It's discriminatory. It's blah, blah, blah. And all the hunger groups, which are like Feed America Now, they're all funded by the big food companies. And on the boards, they all sit there on the boards. And so they fight.

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incredibly aggressively against any change to SNAP. And I was surprised to hear Secretary Rollins, as the new Ag Secretary, talk about how she wanted to look at soda and junk food dollars that were spent with SNAP, which is probably 75% of the SNAP dollars are spent on that.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And the biggest things that are purchased are basically soda, that's about 10%, or about $12 billion, which is probably like 40 or 50 million servings of soda to the poor year. The other things are baked goods and cookies and confectionaries and candy that we allow to be purchased with taxpayer dollars that then cause illness that then we pay for again with Medicare and Medicaid.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Now, the Medicare trust fund is bankrupt. I mean, there's no money left. We're like running on fumes. And it's a crisis, an economic crisis. It's a health crisis. And it's solvable if we really start to look at how we create a different framework for how to think about food in America, change the dietary guidelines, change food labeling, change the

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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grass loophole get the chemicals out of food help people understand be informed about what processing is what it does how harmful it is so they can make a choice if you want to buy a pack of cigarettes in in europe the entire front of the package says this will kill you don't buy it you know basically that's what the labels say i mean i don't buy but it says basically this is going to kill you and it's it's it's in giant letters it's not like a little label

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And it's the whole front of the package. That's kind of the stuff we need here. And that will force the food companies to start to reformulate, to change what they're doing, to innovate and create new opportunities. So we need to sort of do it in conjunction with the food industry so they actually are forced to actually change and do the right thing, as you've made them do many times.

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I think this is an exciting moment. We've never had this moment before. And I say it's full of opportunity and fraught with danger. And I think we're at an inflection point. And I think Americans are sick and tired of being sick and tired. I think Americans are understanding we have this chronic disease epidemic and that something needs to change.

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And I think now we and we have people in positions of power in the U.S. government that are understanding these issues and they want to do something. But it remains to be seen how how they will be able to stand up to the power of corporate influence, because they do. control the narrative in so many ways across so many sectors of society in a very deliberate, methodical way.

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They basically undermine American health. And I don't know if you know about this, Vani, but the WHO has been developing a report that will come out later this year on the commercial determinants of health.

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And it's like the social determinants, but the commercial determinants of health is essentially how multinational and transnational corporations subvert public health and privatize profits and leave the governments to pay the bill or the populations to suffer and and sort of socialize the cost while they're privatizing their profits. That's what's happening.

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Like any industry that has done this in the past. I mean, you know, up in St. Clair, when there was a meat industry in the early 1900s, wrote a book about the meatpacking industry and how horrible the conditions were and how many people were dying, getting hurt and killed. And it completely changed everything. So things change, but it requires concerted effort.

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It requires consumers and people listening to do, to not, choose those things. And I wondered from your perspective, like what, what did you tell the average person who's listening to this going like, what do I do? How do I help? What can I do for my family, for myself, for, for what can I do on the political front to actually help, help move this forward?

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Infrared therapy enhances circulation, speeds up muscle recovery, improves brain function, and even promotes better sleep and glowing skin. It's like energy medicine for your body, activating its natural healing abilities to help you feel stronger and more vibrant.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Well, I mean, listen, if you look at their advertisements, it's iPharma and basically processed ultra food, processed food companies and junk food companies that are marketing their goods. That's probably 80 or 90% of the ads on television. So when you look at their bottom line, and I actually spoke to someone who was at one of these major

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tv stations and networks and they said look we get it we we agree with you but we're told we can't you know from down on high and i'm i literally uh someone uh i won't say who but you know she she was putting together a show uh on a network that you were in and and and they basically kind of kind of labeled bobby and his whole anti-vaxxer and kind of this this and they also said that the science is settled basically the sciences have been debunked that

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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There's a link between vaccines and autism. Now, whether there is or not, I'm not arguing one way or the other. I'm saying that sentence is anti-science.

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To say something is settled is absolutely ridiculous because when you look at, for example, medicine over the history, we used to think that aspirin was great for everybody to take to prevent heart attacks until we realized that, oops, it's causing brain bleeds and intestinal bleeding and it's killing tens of thousands of people a year who are taking aspirin for preventing death from a heart attack.

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not be taking it. We used to think that ulcers were caused by stress, but then we now know they're caused by bacteria and antibiotics to fix it. So science has never settled. That's the whole purpose of science is this ongoing questioning, challenging ideas, hypotheses, you know, and so I think we have to look at this stuff and in a way that has integrity.

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And it's just astounding to me when the media says this science is settled or that science is settled or it's been proven that and that's definitive that, you know, it's OK to have ultra processed food or whatever. And even the Dietary Guidelines Committee didn't determine that ultra processed food was a contributor to obesity. And I understand why they were limited the studies they could look at.

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They didn't kind of used epidemiological studies to kind of make the conclusions that they might have otherwise made if they had randomized controlled trials. But it was just, it's so obvious that they're kind of acting in ways that are misrepresenting what's really true. And I think we're finally at a moment where we can actually speak the truth and tell the truth and have people start to listen.

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and actually do the right thing. So I think it's quite a mind-boggling moment. I still pinch myself every day and say, this is real. And I think when the commission was established, which includes Secretary Kennedy, the domestic policy advisor for Trump, Vince Haley as the executive director that has

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every secretary of almost every agency involved in this commission to really look at the root causes of childhood illness. We're going to uncover in that report the way that ultra-processed food affects us, the food chemicals, the carbohydrate and sugar and starch content.

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We're going to identify the things that are in the food that are not even on the label that are the pesticides and herbicides and glyphosate and other things that are are contaminating food and affecting kids. We're going to find out what are the effects of certain adjuvants or chemicals in vaccines. For example, the flu vaccine has mercury in it.

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We can argue all day whether it's the different kind of mercury than methylmercury, whether it's as bad or not as bad, safe or not safe. But the truth is, mercury is a known neurotoxin, whatever form it's in. Why inject that into little babies? Why inject that into pregnant women? Why inject that into... I mean, it just doesn't make any sense. And actually, RFK Jr.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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and I went to the HHS in, I think, 2014, and we basically asked them, why don't they remove these heavy metals from the vaccines? And none of them were going to come up with a good reason. And then they came up with a kind of a lame thing saying, well... Maybe it's an adjuvant. I said, well, that's just not what it's approved for.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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It's approved as a preservative, and you have to have it approved as an adjuvant, which is a stimulator for the immune system. And none of them could say that they would be willing to inject this into their own kids or their own grandkids. You know, everybody kind of got it, but nothing changed. So...

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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I think right now, still, if people are listening, if you want to get a flu vaccine, get the multi-dose vial, not that one. Don't get that one because that one's full of mercury. Get the single-dose vial, which is sometimes harder to get, but that doesn't have the preservative because you're just using one dose.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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So there's ways around it, but we really have to kind of motivate people to sort of take advantage of the knowledge we have out there to learn more about these things.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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and now you know with chat gpt and you could kind of look up any chemical immediately and learn all about it and it's it's pretty impressive so i think you know what in terms of the kind of just conclusion what what are the most heinous chemicals that are in our food that we should be a hundred percent avoiding that you you found it that you you found in your research

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And several different- And this comes in 50, it has 50 different names.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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They don't even say MSG. They might say, you know, hydrolyzed, you know, yeast extract or something. Like they just don't actually even say what it is.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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I mean, it's true. I mean, nobody can eat, you know, 20 avocados or, you know, 25 ounces of a steak. I mean, nobody can really do that. But you could easily go through an entire sheet cake or, you know, a bag of chips or cookies or a whole. I remember when I was a kid, I would eat a whole like one of those package rolls of Oreo cookies, just boom, one at a time.

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And your body doesn't have any way of regulating that you feel full. It changed your satiety signals. It changed your microbiome. It changes hormonal. secretions that regulate both feeling full or feeling hungry. And so we're kind of at the mercy of all these food companies that have designed the food to be addictive. Now, some of it was not intentional.

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Some of it was, but they now want to hold their ground. And I think it's going to be this interesting moment coming up. And I think we should sort of come back in a year and do another podcast and talk about what happened, because I think it's going to be an interesting moment where sort of David and Goliath are going to be at war. And Goliath is the food industry. It's a 1.4%

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trillion dollar industry and they're not going to go down lightly and if you sort of add ag in there and if you add the chem and seed companies you're talking about a 15 to 16 trillion dollar industry it's threatened because if you say don't eat seed oils if you say don't eat high fructose corn syrup you know if you you're attacking you know the iowa farmer you're attacking the soybean growth this corn

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commodities and the whole way the agriculture system is set up. So there's got to be a way for us to tell a narrative that actually takes care of the farmers, that takes care of the people who are going to be affected by this, but also holds companies accountable to what they're doing and actually puts people first, not corporations first.

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I think that's what the government has unfortunately become. Not it's government for the people, by the people, of the people, but government for the corporations, by the corporations, of the corporations. And I hate to say it, but if you start to dig under the sort of the dark side of what's happening and it's not this is not a conspiracy theory. This is just pure investigative journalism.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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You do it. I did it in my book, Food Fix. I'm releasing, re-releasing that because all this new stuff has come out. I think I think we have to be educated and we have to be active in journalism.

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stopping this and the more consumers change the more people will change their behavior the more these companies will respond to that and and more the regulations or legislation that impacts it will change like i'm so excited to go to the state uh state house and go to the senate health and human services uh hearing at texas capital in austin where i live because i'm like wow this is just mind-boggling i was reading the bills and i was reading the the summary of them and i was like well

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did I write this or who wrote this? Like, cause like, this is what I've been reading. They steal them from my book. It's just like an incredible thing. And I'm like, wow. I mean, it must feel good to you too, right?

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Well, you really you really found your calling, Vani, and your work has just been so instrumental in catalyzing awareness around these issues. You know, it just, again, reminds me of that quote from Margaret Mead, never doubt that a small group of committed people can change the world. Indeed, it's the only thing that ever has. And you're one of those committed people.

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Bonnie, where can people find you? Where can people learn more about your work? Kind of tell us about your books, your website, your social media channels.

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They're good. They're actually good. I've had them. You send them to me.

The Dr. Hyman Show

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Amazing. And, you know, I am so proud of what you've done and so excited to keep working with you and catch up with you about this in the next year to see where we end up a year from now. So let's keep going and get to work.

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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Visit sunlighten.com and save up to $1,400 on your purchase with code HYMAN. At 65, I'm not slowing down. I'm out there conquering the rugged trails of Patagonia, pedaling through 100-mile bike rides and pushing my limits in the gym. Time doesn't have to equal decline. It's proof that with the right fuel, we only get stronger.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Yeah, I mean, I think what you said, there's so many things in what you said. I want to dive deep and double click on. You know, one is the grass loophole, which is this loophole that exists at the FDA, which just doesn't make any sense to me. Because if you're a drug company and you want to develop a drug, you have to do peer-reviewed scientific research that's independent.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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You have to submit it to the FDA first. You have to submit all the data around safety, efficacy, and so forth. And then the FDA has to review it carefully. And then they give it a thumbs up or a thumbs down. With food additives, they don't have to do that. Food companies can just come to the FDA and say, we got this new thing. We think it's safe based on our testing.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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And they don't have to submit anything to the FDA. Or they don't even have to actually tell the FDA. And so there's over 1,000 chemicals that have been added without FDA even knowing about it. And there's no studies to show they're safe or they're not harmful.

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And we are learning, and I think this is from the European Union and others, we're learning about how these compounds are, from the scientific literature, harmful to kids, to humans. They cause various injury to the microbiome. They cause behavioral issues, neurologic issues. And the science is there. So I think the question is, you know, In my mind, what do you think is the most powerful lever?

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Because when you what you said about the food, the food label in Europe saying this is dangerous for kids that made the food companies change. And I think front of package labeling is an incredibly powerful lever because it's about transparency. It's about informing people. It's about not telling them what to do, but letting them know what's going to happen if they eat this food.

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And I think MarfK Jr. has also said this in his congressional hearings when he was being confirmed that he wants to get to the kind of root of this and to find out what's really going on. And I think from my perspective, You know, we have an epidemic of childhood disease. We have an epidemic of adult chronic disease.

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And a lot of this is driven by the amount of refined starches and carbohydrates, not just the dyes and chemicals, but those are adding to the problem. And those are in all these processed foods, which are basically the vehicles for It's feeding people starch and sugar. And you know, there's like crazy things where you don't actually have to put the percentage of ingredient on the label.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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Like in Europe, they put the percentage of sugar or whatever it is. Here they put like 500 kinds of sugar in the cereal, but they don't actually, you don't know actually how much total is. So it gives you a very skewed view of what the main ingredients are. And in Europe, it says if it's 32% sugar, even if it's corn syrup sugar or honey, maltodextrin, whatever the things they put in are.

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Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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It's pretty striking. So how do you think this new administration should focus on this? Do you think they should close the grass loophole? Do you think we should focus on front-of-package labeling or all of the above?

The Dr. Hyman Show

Food dye, ADHD, and Corporate Lies: How Big Food Targets Your Kids | Vani Hari

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

Coming up on this episode.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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There are a few places, like Altos Labs, and Sam Altman founded a lab. But there's a lot of billionaires, like the Google folks with Calico, and Jeff Bezos with Altos, and Sam Altman's initiative, where they're looking at a lot of these things. They're looking at plasmapheresis. They're looking at... various therapies that we're doing.

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But it's really only the billionaires that are funding some of this now, not the NIH, which should be studying this. And it's so unfortunate because these therapies really have a profound effect. And I've been doing them for the last few years as I've been learning more about them. And I did my biological age when I started two years ago. I don't know if I told you this.

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I was 43, which was pretty good. I was 62 at the time. I did all this stuff that we're going to be talking about in a few minutes. And over the last two years, I've gotten four years younger. Even though I've gotten two years older chronologically, I got four years younger. So now I'm 39.

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So I don't know if I'm going to hit my 20s, but I'm going to still keep going and see how far I can get. And the point of this is not to brag. The point of this is to sort of explain that the things that we think are inevitable as we age are not.

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And so why don't we sort of dive into some of the options and therapies that are available out there. And I want to start with plasmapheresis because I think it's a really important innovative therapy. It's been around in medicine for decades for treating various kinds of diseases that are autoimmune diseases or neurologic diseases, and it's very effective for those conditions.

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But it's only done in academic centers. It's only done, you know, for very rare cases. It's not part of traditional medicine. It's not reimbursed for general health. And yet there's incredible research on it around Alzheimer's, around long COVID, around longevity itself. So first, why don't you explain what was the origin of the

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science that kind of began to let us think about this particular medical procedure as a potential treatment for aging itself.

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It contains urolithin A, which promotes cellular renewal and mitochondrial health, helping to address common signs of aging at the root. Backed by solid research, MitoPure helps boost muscle function, endurance, and recovery. I take it daily, and it's been a key part of staying active and feeling younger from the inside out.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Although leeches have had a comeback in medicine for wound healing.

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Because you put them on wounds that don't heal, and it makes new blood vessels. It does.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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But you're not doing trepanation. You're not drilling holes in people's brains to let out the bad humors? No.

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What is plasma?

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But the red, it's also your white cells, all your cells. Right, exactly. So basically you separate, it's this soup in which all of your cells and your blood flow around. So it's like the red cells, the white cells, the platelets, you take those out. Exactly. And you separate that from the soup. And the soup, what's in the soup?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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So it's a communication superhighway.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And so there are all these molecules in there that are regulating all these things. Exactly. So why do we then want to kind of take out that plasma, throw it in the garbage, and put in a replacement fluid called albumin? What's bad in there? Because what you just said sounds good.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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The zombie cells, which are part of the hallmarks of aging, which are essentially these phenomena that happen. These cells that don't die, but just become... zombie cells and then secrete all these inflammatory molecules that make us age faster.

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is anxiety at our plaza. One of the other hallmarks of aging is damaged proteins. And so all these damaged proteins just float around and they create more problems, more inflammation, more dysfunction, and we sort of degrade and our resilience decreases and we age faster biologically.

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I've been a doctor for 41 years, so I know I'm old, but I remember it even back then.

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Yeah.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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One of the most important tools when it comes to living a long, healthy life is improving the quality of our food. But why? Research shows that a group of molecules called polyphenols may be a key. Polyphenols are made naturally in plants. When we consume them, they may target key metabolic and immune pathways within our cells to promote healthspan.

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A food that's uniquely loaded with these polyphenols is Himalayan tartary buckwheat, or HTB, an ancient gluten-free seed prized for its medicinal benefits for thousands of years. My friends at Big Bold Health are HTB experts and have published incredible research linking HTB to cell pathways involved in aging.

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Head to BigBoldHealth.com and use code DRMARK25 to try this amazing product today. About 10 years ago, I discovered my 120-year-old home was infested with mold and it took a serious toll on my well-being. What started as a persistent cough escalated to a point where I could barely get out of bed. I felt like my mind and body were failing me.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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That's sunlighten.com with code H-Y-M-A-N. Your body will thank you. So you then throw the stuff out. And has anybody actually studied what's in there? People are- When you get this stuff, it's like when you get an oil change, your car, you throw out the old oil. What's in that?

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It would be fascinating to do. Like what are the toxins in there? What are the immune cells, cytokines? What are the senescent cells in there? What's going on that we're taking out?

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Exactly.

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. You probably heard me talk about it.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's interesting. I read a study recently that came out of Germany where they used plasmapheresis for long COVID.

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And what was interesting was they looked at a lot of people who have long COVID have autoantibodies against their autonomic nervous system, which regulates all the things that are sort of automatic in your body, you know, all the... the parasympathetic sympathetic nervous system. And it basically affects your blood vessels in many ways and your blood pressure regulation.

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And a lot of people have, with long COVID, they have what they call POTS, which is, you know, they get postural hypotension. They stand up, they get dizzy. They have all these other cognitive symptoms. There's all these other cytokine markers and antibodies. And they were able to actually measure them before and after COVID

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the plasmapheresis, and it showed significant reduction or elimination of these and improvement clinically in these patients with long COVID. And the stats are always variable about how many people have long COVID, but it's probably five to 10% of people had COVID. And I think it might be more. I mean, how many, you think how many hundreds of millions of Americans had COVID?

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You take 10% of that, it's still 20 million people. A lot of people don't even know they have it.

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Yeah, and it's like a little brain fog, not feeling as good, just not as good as they were before COVID, and was even more frightening as I was talking to Jeremy Nicholson, who's been on the podcast, who's a phenomic researcher from Australia, who's doing deep phenomics, which means looking at all these, not just the regular blood tests, but metabolomics and cytokines and thousands and thousands of proteins and molecules, and he says everybody who's had COVID has something going on.

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Like they're all a little out of whack in terms of their immune system, inflammatory system. Like my wife says, I never used to get sick. Now I get sick more because I have COVID. So, you know, I think plasmapheresis is a fascinating treatment for that. And I think it has a lot of promise.

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I heard even people committing suicide as a result.

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Amazing. It's incredible.

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Yeah.

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Right, exactly.

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So heart variability, for those of you listening, you don't know what he's talking about. It's basically the complexity of your heart rate, which is a sign of the resilience of your cardiovascular system and your nervous system. So when you're highly stressed, your heart variability goes down.

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So you want more complexity in your heart rate, more complexity in your health means more resilience, more redundancy. It's like a rainforest, which has got redundancies and complexity versus a monocrop cornfield, which is, you know, if you have one bug or one blight or something, it's done. So this is a really important measurement around your overall well-being and health.

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And that's a profound thing. I also have personally had an experience with COVID and I didn't, Get to long COVID, thank God. But I had a severe case of COVID. That was my third time getting it. And my hand just swelled up. I got severe arthritis two weeks after. I'm like, this is terrible. And it happened to be in a place where I could get plasmapheresis.

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And literally within hours, it was getting better. And the next morning, it was completely gone. Just never came back. And I was like, damn.

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That's right.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah. I think I'm just going to highlight what you said because it's so important. You know, inflammation is something people have heard about. It's in the news now. I mean, we've been talking about it in functional medicine for 30 or 40 years. But it turns out it's the sort of final common pathway for aging and almost all age-related diseases. In fact, they're calling aging inflammation.

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Essentially, it's like an oil and filter change for your body. He is an extremely well-trained physician. He's trained at Mayo Clinic. He's a surgeon. He's done over 20,000 surgical procedures. But he, through his own health journey and through his own sickness at 40 years old, having five diseases, including diabetes, hypertension on five different medications,

The Dr. Hyman Show

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right heart disease is an inflammatory disease cancer is inflammatory i mean i literally had a patient recently who had a hodgkin's lymphoma and and one of the ways that i figured out was you know he was having certain symptoms and we checked his blood levels of inflammation and they were extremely high i'm like something's going on here and cancer heart disease diabetes obesity alzheimer's

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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All inflammatory diseases. And not just that, but obviously all the other inflammatory diseases we have, the autoimmune diseases. Mental health is an inflammatory disease of the brain. Depression, OCD, bipolar disease, schizophrenia. Mental health that we think is psychological is often biological. And we miss that.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And I wrote a book about this 15 years ago called The Ultramind Solution about how the body affects the brain. And so what we're talking about here is this underlying process of inflammation that cuts across all diseases and it's one of the hallmarks of aging. So this technology of plasmapheresis seems to be an incredible way to help reduce the body's inflammation.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Now, of course, you have to do all the other stuff, right? You're not just saying, eat your McDonald's and come in and get your blood cleaned, right? And so you've got to eat right, exercise, sleep enough, manage stress, take the right vitamins and so forth. But as an adjunct, it's a very powerful tool for helping to reverse some of the phenomena that causes all these age-related diseases.

The Dr. Hyman Show

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And it also helps you just feel better. I mean, I've done it a number of times and just feel like, You get like a car wash, a brain wash. Your brain feels clear, you have more energy, you just feel lighter. It's quite an interesting experience. And you're like, what the hell is in my blood that's so crappy? And I think I had it done a bunch of times, and the first few times, my blood was cloudy.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And then now it's more clear. And do you see that?

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Yeah, so you mentioned Alzheimer's and cardiovascular disease too. Can you talk about that? Let's talk about Alzheimer's because some of the research on that is just so fascinating. It's fascinating. And here's a condition, just as background, where we spent billions of dollars hundreds and hundreds of studies, no good outcomes.

The Dr. Hyman Show

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I mean, if there's drugs out there for Alzheimer's, they're either harmful or they might delay your entry into nursing home by a couple of months. That's a success. Not reversing it, not really slowing it dramatically. So there's really bupkis we've gotten.

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And yet, now there's this treatment, which is extremely safe, which is relatively inexpensive compared to these Alzheimer's drugs that are out there that cost, what, $50,000 a year or something? Right. And it's showing real promise and not just to sort of slow it down, but to actually reverse it. So can you talk about the science that we now have around Alzheimer's and plasmapheresis?

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realized we have a sick care system and we got to fix that and change to a healthcare system. And he started something called Next Health, which is a place that you can go to create health, not treat disease. But by the way, when you do that, disease goes away as a side effect. So Next Health is a cool place.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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By the time you get to 85, it's almost 50%.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yes, with function of health, we're actually having something called AD-DETECT-F4240, which is a marker of amyloid. And also P-tau-217, which is another important marker. And those actually change with lifestyle changes.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And Richard Isaacson, who's been on the podcast, is really quite an amazing scientist, has shown actually reversing these blood biomarkers with reversing lifestyle changes, reversing the cognitive decline and actually improving it. So you can now measure before and after imagining this plasmapheresis, what's going on.

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And we get deeply into the science around, I think, one of the most promising things now in the space of health and medicine and longevity and treating even chronic diseases like Alzheimer's and long COVID and many other things that you probably haven't figured out yet because it's

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, I mean, it's just a needle poke, basically.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, it's pretty amazing. And it's one of these treatments that has been around for a long time and is having new applications, right? Long COVID, Alzheimer's. Now they're looking at it for something called lipoprotein little a, which is a genetic lipid condition that puts you at high risk of having a heart attack and for which there are no good drugs.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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So can you share some of the research about lipoprotein little a? Which, by the way, is something we measure with function health. And I literally just saw a patient this morning. She had 37 years old, healthy, looked relatively, you know, good. I mean, she's not overweight.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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She's, she's got no relationship, but she has a family history and she had a really high lipoprotein little a. So I'm like thinking, Oh, this is interesting. So how do you treat these?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Some supplements I've found lowering it like 20, 30%, but it doesn't go back to normal.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Natokinase and cysteine, some other things we use. Yeah, but it's not easy.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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When I'm with my patients, I see how busy lives can make it difficult to prioritize our own wellness. Balancing work, family, and personal health can leave little time for appointments, and yet we all need ways to support our energy, muscle recovery, and overall well-being in sustainable, practical ways. That's why I'm impressed by BondCharge's Max Red Light Therapy device.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's such a universally effective treatment for dealing with inflammation, which is the root cause of so much of what's wrong with us today, including mental health, chronic diseases, aging itself. So I think you're going to love this conversation with Dr. Darshan Shah. So let's jump right in. Well, Darshan, it's so great to have you on the podcast.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And that sort of brings the question, like you said, six weeks. Like for Alzheimer's, how often do you need to do it? Do you need once a day, once a week, once a month, once a year? What kind of frequency for treating conditions that are more serious? And then what kind of frequency for aging itself? Is it once a month? Is it every quarter? I'm asking for a friend here.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I want to do it, and I want to know, what do we know about this?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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MOCA is the Montreal Cognitive Assessment Tool. It's basically a quick screening tool for your memory that we use to check for Alzheimer's.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2583.685

It's not like a mocha latte or anything. Yeah, exactly.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2658.635

So just as a regular monthly cleanup.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2670.944

Okay.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2679.054

I try. A little too much travel and stress, but yeah, I try.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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We've been friends for a long time, and I'm excited to talk to you about some of the most amazing advances in healthcare and longevity medicine that you are at the forefront of it. It's just great to have you.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Well, that's another question is, you know, are there unique biomarkers that can be tracked that are specific to the benefits you see from plasmapheresis? In other words, should you have this panel of 10 biomarkers that tell you, oh, before and after, this is what's changing? Like the, you know, AD-DETECT 4240 or the PTAU or... cytokines or lipids?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2713.556

What are the things that we should be actually measuring on a consistent basis before and after so we can scientifically track what's happening? Or do we not know?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2758.333

Even chelation.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2765.895

Ebo is ozone therapy.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2768.575

Which you also do in Excel, right?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2793.78

There's no really commercial test for zombie cells, no? Not yet. But it's research, right?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

281.957

Mark, Mark.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2822.46

Yeah, I mean, P-tau and beta-amyloid, yeah.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2833.566

Interesting, yeah. So it's customized.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's fascinating. And, you know, this is not really accessible in very many places, though. That's the problem, right? It's hard to find places where you can get this that are not part of an academic medical center.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And they won't do it for off-label patients.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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reasons then you can't just go and say hey i want to get my blood cleaned and they're like sure come on let's hook you up they're like forget about it you know healthcare is not going to do this for you even hyperbaric oxygen is like that if you want to go exactly and it's unfortunate but these are therapies that have a lot of signs behind them but that are only reimbursed for certain indications exactly and so it's not widespread and there's not a lot of clinics and next health is one of the few places where you can actually get plasma freezes

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And I'm going right after this podcast to go get one.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, I want to talk about that because before we get into that, albumin is what you actually put back in, but you take out the plasma. It's the main protein in your blood. And there are health benefits to it, which seem also really interesting. I want to talk about that. Before I get to that, how much of the plasma are you removing? Because you have about five liters of blood.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And probably one liter of that's probably blood cells, and the rest of it's plasma. I'm just making this up, but I'm guessing that's about the amount.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2969.654

Okay, so 45%. So a full cleaning would be what? Two to three liters. Two to three liters. And you remove all that, and then you just put back in albumin. And fluid. And fluid, like saline, right?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2990.126

Oh, so you don't do normal plasmapheresis. You do like an upgrade.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

2993.888

So you put an albumin plus you put in IV nutrients.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3008.678

Amazing, so the amount you take out is about three liters. You put back in albumin. So can you talk about what is albumin, why do we put it back in, and what health benefits does it have besides just reconstituting your blood?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And a lot of times... Like people are malnourished or have low protein.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

304.377

That's amazing. It's a true honor. That's amazing. You never know. You're going to speak to a bunch of thousands of people in some audience, and then somebody gets like the light bulb goes off. Yes, yes. That's great. So you were a traditional surgeon. Right. And you were trained at Mayo and all the top institutions, and you were top of the game.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Amazing. Well, if anybody listening out there and has a lot of money, we got to study this more because this is one of the most promising therapies I think that exists out there for longevity based on the data I'm seeing. And I was talking to Eric Bird the other day, who's the head of the Buck Institute on Aging, and they're very focused on this as a therapy.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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There's also Sam Altman's lab is also focused on this as well.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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So there's a lot of really interesting science going on around this, not funded by academic medical centers, not funded by the NIH, but funded by a bunch of billionaires who don't wanna die, which is great for us, because we're getting the benefit of the science, but it's unfortunate that traditional academia and the National Institute of Health, which should not be called that, it should be called the National Institute of Diseases.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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They don't study health at all. But, you know, this is really tremendous research. And I personally benefited, you've benefited from it, and I see the benefits from my patients who can get it. Now, the challenge right now is it's not cheap because it's an expensive machine, you know, the technology... The product's expensive. So do you see a world in which this comes down, you know, in price?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Because, you know, for example, at Function, we've figured out how to get $15,000 worth of labs for $499 a year, right, with twice a year testing. Is plant-based research going to be able to be done more inexpensively? Well, I mean, and what do we have to do to get it covered by insurance?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's expensive. It's not just like an IV nurse takes an IV in. You got to know what you're doing.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You know, why did you shift gears and go into a different field, which is very different from what you were doing, which is, you know, a chance to cut is a chance to cure, to heal with steel, to heal with what you're doing now.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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There's a world where insurance... Yeah, if you get this once a quarter, you prevent all these chronic illnesses, right? And I think that's why I asked you the question about what are the metrics that you use to determine success, right? If we can measure proteins in the blood that are elevated when you have...

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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starting to progress towards Alzheimer's and you can reduce those and you can show that Alzheimer's is the most expensive disease out there in America because of the collateral damage on the cost of caregivers not being able to work and the cost of caring for these people long term. I mean, it's an incredible economic drain on society and the number of people getting it is going up and up.

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But I'll also just point out that Don't expect that you just get plasmapheresis and you're going to prevent Alzheimer's or retreat it. You know, there's some other data that needs to be talked about, which is, I think, really exciting.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's the finger trial, the pointer trial, which are large studies looking at aggressive lifestyle intervention and risk factor management, showing that not only we slow the progression, but that we reverse progression. the disease itself.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And Richard Isaacson, his work, who was at Cornell and now he's down in Florida, has also done tremendous work showing that we can use aggressive lifestyle and personalized care to actually do exactly what you were saying. It's not everybody gets the same treatment. It's really what's wrong with your particular biology and how do we correct that? And that's what functional medicine is.

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It's really identifying how to create personalized care that actually is preventive and that actually gets people down the trajectory from illness back to wellness.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I got 90 and 90 on my score last night. I was really happy.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3404.154

Oh, really? Oh, God. I've never gotten 100. Brian Johnson gets 100. I've never gotten 100. If I got 100, I'm going to give you 100 bucks. Okay, there we go. Or maybe more.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I think we're going to put in the show notes references to studies and the research on this. Because we're not just talking about some wacky thing. We're talking about something that's being really well researched that has tremendous promise that I personally benefit from, that my patients have benefited from, that I think is one of the most exciting longevity therapies out there.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yes, yes, yes.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, I mean, like I said, I went four years backwards as I went two years forward, and I probably had four or five plasmapheresis treatments over the last two years. So I think, I don't know if that's what did it. I've done a bunch of other stuff too. I just threw the kitchen sink at it, but I wanted to see how far I could get.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I feel good about myself, but I think, you know, the studies are going to just be more and more, and I think we're going to learn more and more. Okay, so Next Health is really pioneering some of these therapies. It's offering things that were really not available.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3497.795

What are the other promising therapies that you guys offer at Next Health that are, I think, important to consider as we look at treating this chronic disease epidemic and also helping people optimize health and achieve a longer health span and a longer lifespan?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Exactly.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3588.71

Well, I just want to double click on that one too, because what you didn't say was that these are therapies that all fall under the category of something called hormesis. Hormesis is a medical word. It sounds like a lot, but essentially it means a stress that doesn't kill you that makes you stronger. And we're all familiar with it, right?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Fasting, we know, in calorie restriction, is an incredible stress on the body, but it actually makes you live longer. We look at the Holocaust survivors who were basically starving, they actually have incredible longevity, and it's not genetic. You look at certain data that you can, animal studies, which is hard to do on humans, but a third of your diet is restricted in terms of calories.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You eat a third less calories, you live a third longer. For humans, that would be living to 120. Of course, you're going to be miserable, hungry, and have sex drive, and be too skinny. But there are ways to actually mimic That exercise is a form of hormesis because you're stressing your muscles and then you get sore because you're tearing muscle fibers, but then they come back stronger.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3649.762

So it's like build back better, right? So the idea is these are all therapies that are available to us that we can use to upregulate these pathways in our body that I call the longevity switches. So I talk a lot about this in my book Younger Ever, but the body has these built-in is a built-in healing machine.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Like it actually literally has a healing system, which when you cut your skin, how does your body heal? When you break a bone, how does your body heal? Well, it has a healing system, but we mess it up all the time.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And the ways to activate this healing system that regenerates, repairs, and renews our body is through some of these practices, hyperbaric oxygen therapy, ozone therapy, light therapy, red light therapy, And in cold therapy, heat therapy, you know, I definitely find that for me, I do a sauna and a cold plunge every day. I just feel like a million bucks, you know, it's the best thing.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's my morning routine. I wake up, I work out, I do my, where I might, might do a hot and cold first and I work out. And then, you know, depending on where I am and it's just an incredible way to do it your, your, your day, but, but actually has all these other benefits.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Come on. I'm telling you, try it at night. I want to see. Give me your phone. I'm going to show you. Show me after. That's insane. Yeah, yeah. Try it at night. Okay, I'm going to try it.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You can buy a little sauna blanket, or you can buy these little fold-up saunas that you can stick your head out of. They're very inexpensive. And then I have a bathtub. I just fill it with cold water. That's what I did for years. I had a steam put in my shower, which wasn't that expensive. And I've had it for 25 years. And, you know, have a bathtub filled with cold water.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And I just go back and forth. And I've done that for years. And it's not that expensive to do that.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3822.49

Amazing.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3831.834

So it's kind of hacking the system a little bit, like giving the blood. Right. That's a good one. So in your vision for health care, where do you see all this going? Because there's so much happening so fast right now in terms of

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3846.081

what's happening on the margins of healthcare, like Next Health and Function Health, the company I co-founded, that are really trying to push healthcare in a different direction and are actually disintermediating a lot of the traditional healthcare systems, operational ways that we kind of work. So where do you see all this going?

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3886.912

Yeah, if you need surgery or whatever, fine.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3916.671

Yeah.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

3923.077

Of course.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Well, I mean, you know, listen, all of us are going to have something. For example, you know, I have a genetic risk for atrial fib. My mother had it. Tall, thin guys who are athletes, when they're older, tend to get it. I got atrial fib. I needed heart surgery, okay? Thank God. They could map out my heart with electrophysiology and figure out which little place to zap.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And now, a week later, I was playing tennis. So that's amazing, right? You need that. That's great. But there are so many things we do in healthcare that are just like trying to plug a hole in a sinking ship with your finger and it's the size of a football field. And yet we got our finger trying to hold the dam together. It's not working. So we do need a true healthcare system.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And I think what we have now, when people call it health insurance, we don't have health insurance. No. We have disease insurance. And so I see Next Health and Function Health as true health insurance. And yes, you have to pay out of pocket. But now with health savings accounts, so anybody can start a health savings account. There's literally billions of dollars in health savings accounts.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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People are not using them properly. TrueMed is started by a friend of mine, Callie Means. Justin Meyer, they actually are now enabling you to be able to use your health savings account dollars for things like plasma freezers, for things like ozone, or things like your vitamin supplements or hyperbaric oxygen therapy. So you can actually start to use pre-tax dollars for this.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

4013.201

You can start your health savings account. And you have to invest in your own health because if you don't pay now, you're going to pay later. You know, I had this one patient. She was on $20,000 of co-pay. Yeah. at 66 years old for all the medications she needed for chronic illnesses that in three months were completely reversed.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Diabetes, heart failure, hypertension, fatty liver, renal insufficiency, all gone. And you know as a doctor, you don't reverse heart failure. You manage it. We call it an ejection fraction, which is how much of the blood you pump out with each pump of your heart. It should be about 50%. When it goes down under 50%, you start in trouble. This one was like 35%. It went back up to 50%.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You don't see that with traditional medicine. This is just lifestyle and diet. It wasn't even all these fancy things we're talking about. So I think we have the ability to really treat disease completely differently. And one of my thorns in my side that I get always really irritated about is when people talk about prevention. They talk about lifestyle as prevention. I'm like, no. It's treatment.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And it works better than traditional medication. If I need a drug, I'm going to use it. If there's a drug... Certain patients have genetic limpid disorders. They might need medication like a PCSK9 inhibitor. They might need a statin. That's okay. But not 75% of the prescriptions being written for people for prevention with a statin that they don't even... I had a patient just today who had...

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

4101.81

A doctor tell him he needed to be on a statin. There's a 54-year-old guy who had some abnormal lipids. They did a coronary angiogram with a CT scan, and they saw a little something that was in the circumflex artery, which was a little bit, it was a narrowing, and it probably was just a kink or something. And they're like, oh, we need to put you on statins right away. And I'm like, wait a minute.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Wait a minute. You're super healthy. You eat perfectly. You exercise all the time. I don't think this is a problem. Let's do an AI. Heart scan on you. Right. It's called Clearly Health. And you can look it up, clearlyhealth.com. There are centers all around the country where you can get this done. But you can get just a regular CT angiogram, which they do in any hospital.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And you can just have your data read by this AI. He was zero. I don't think I've ever seen a 54-year-old that gets zero. He had zero plaque, zero soft plaques or hard plaques or any kind of plaque. His arteries were perfectly clean. I'm like, you do not need a drug.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And so I think we really need to start looking at treating people really differently and being very personalized and doing deep biomarker analysis, deep phenomic analysis, and using therapies that are going to actually create health. Because none of the therapies that you offer, I would suggest, are disease treatments. They are health treatments. They're helping you elevate your health.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

4185.806

And when you create health, disease goes away as a side effect.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

4189.87

So you don't have to treat the disease. You're just creating health and removing the things that are impediments to health. All the shit in your blood. And you're adding the ingredients for health. The nutrients and vitamins and all the other stuff we talked about. So it's really quite simple. You take out the bad stuff, you put in the good stuff. The body's healing machine.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, the body's healing machine actually just knows what the heck to do.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

4212.543

So it's quite incredible. You're just such a beautiful man. Thank you. You have such an enthusiasm for making the world a better place. You're doing such great work. You're doing so many other things, too, we didn't even get into. But I think everybody should learn about these therapies. We're going to put links in the show notes to them. We'll put a link to Next Health. You can check it out.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You had a Foley catheter in there? As a surgeon, you're not allowed the catheter. For those listening, that's a catheter you put inside your penis so you don't have to go to the bathroom. Exactly. You put a little bag on your leg.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Unfortunately, it's not in every town, in every city, in every corner, which it should be. It will be. I want this to be the Starbucks of health. Yes. You know, where you can get in an airport and go everywhere and get this done. And I think we're going to change healthcare together. So thank you, buddy.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's exciting. It's very exciting. Well, until next time, we'll do this again. And I'm excited about my plans for you today. I'll tell you all how it works. And we'll see you next time on The Doctor's Pharmacy.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Red Light Therapy is a non-invasive approach that uses specific wavelengths of red and near-infrared light to penetrate deep into the skin. Just a few minutes a day with BondCharge's device can help boost energy, enhance skin health, and support faster recovery, perfect for those of us who need effective solutions at home.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It depends.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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All the pharmaceutical companies bring in all that crap. Muffins, bagels, donuts.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Coffee and sugar.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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That's what medicine runs on.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You're on five medications for Crohn's disease and you're depressed. Okay, I'll just give you Prozac. That's exactly what happened. A pill for every ill.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah. Amazing. That's quite a story. And now you're sitting here, no medications, no hypertension, no diabetes, right? Yeah. I mean, not only... Not a Prozac. Exactly.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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You know, Darshan, what you're talking about is something that sounds like, oh, well, I got these diseases, then I got off them. That's not something that happens in traditional medicine. These are one-way streets. As we're trained, these are progressive chronic diseases that we have to manage. We even have a whole term. We have chronic disease management systems.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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With regular use, I've noticed less muscle tightness, better sleep, and more vibrant skin. This tool has become part of my routine, even during a quick meditation or while winding down in the evening, allowing me to wake up refreshed without middle-of-the-night wake-ups or afternoon dips. Bond Charge's devices are easy to incorporate with the quality and effectiveness that busy people need.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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There's whole companies devoted to chronic disease management, managing your medication, managing your disease. Who wants to manage it? Why don't we get rid of it? Well, the pharmaceutical companies want us to manage it. Yeah, of course. Subscription revenue for them, right?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Your own life story is just an example of how these things are not inevitable, how they can not only be prevented, but also reversed even after you have them.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And so that journey of seeing what was wrong with our healthcare system from the inside out and seeing how you were essentially a victim of our modern society and the food system and the medicine that we actually practice, which is really not focused on... creating health that's focused on treating disease. We have a sick care system, not a health care system, right? Exactly.

The Dr. Hyman Show

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And so you decided you wanted to create a health care system that was different, and you called it Next Health. And actually, we're sitting here in Next Health headquarters in West Hollywood, California, doing this podcast.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And I'm about to go get a procedure, which we're going to talk about, because you're so gracious to offer me this treatment, which I've had a number of times called plasmapheresis, which is essentially cleaning your blood like an orthopedic. But you had this vision of something different.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And Next Health was really the thing that got birthed out of what you saw was wrong with traditional health care and what your own personal challenges were and how to get better.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, it's crazy amazing.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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They ship worldwide, have easy returns, and come with a one-year warranty. To try it yourself, visit bondcharge.com and use code DRMARK for 15% off. That's B-O-N-C-H-A-R-G-E.com, code DRMARK for 15% off. I'm 65 now, and I'm still out there biking 100 miles, hiking in Patagonia, and living life fully. But staying active as I age isn't just about willpower.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yes, and on people's personal health.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Well, you and I are working on shorting that time. Well, exactly.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's like an Apple store instead of going into a corner bodega, which is a mess, right?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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Yeah, exactly. And it is beautiful. I've been there and I've been treated there. This approach you take is really trying to put together some of the innovative therapies that have been sort of marginalized in healthcare that often have been studied and have been researched but are still neglected.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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and often ignored by traditional healthcare, whether it's just intravenous nutrition with IVs or whether it's more advanced treatments like ozone or peptides or exosomes or plasmapheresis or hyperbaric oxygen. There's so much out there. I wrote a lot about this in my book, Young Forever, because these are the things that seem to be really affecting the trajectory of our biological health.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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And one of the things that we're both focused on is how do we understand the science of aging? Because aging itself is not the problem growing older, it's the biological aging that's the problem. And you can reverse that. And a lot of the therapies that you do and that you built within Next Health are the therapies that actually help to do that. And I've been on this personal journey myself.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I never had all those diseases. I had different diseases. I didn't have lifestyle diseases. I had mercury poisoning and mold exposure. And I had C. diff from, you know, an antibiotic that I took. And I had colitis. And I had, you know, just one thing after the other. Lyme disease, Babesia. I don't know why I got this.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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I think I got all these things so I could figure this whole mess of medicine out personally because I had to re-engineer myself from the inside out. I had to like reverse engineer what is health? How do I create that?

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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A lot of these therapies are really important and we're going to talk about them because they actually provide a pathway to change, not only improve your health, but to actually reverse this phenomena that is at the root of all chronic age-related diseases, heart disease, diabetes, cancer, Alzheimer's. And some of these studies have more research or less research.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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But the problem with a lot of these therapies is there ain't no money going into researching these, right? There's literally, look, have you been paying attention to the amount of money and research being published on the GLP-1 agonists, the Ozempics and Wegovis and Monjeros? The amount of money. They're studying it for everything. If you have a pimple, they're going to use it.

The Dr. Hyman Show

This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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It's about giving my body what it needs at a cellular level. The new year isn't about a new you. It's about a renewed you. And that starts with taking care of your mitochondria, the powerhouses of your cells, which naturally slow down as we age. That's where MitoPure by Timeline Nutrition has been a game changer for me.

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This Breakthrough Blood Therapy Could Add Years To Your Life | Dr. Darshan Shah

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If you have depression, they're going to use it. If you have autoimmune disease, they're going to use it. I mean, whatever they can think of, they're going to try. And they're spending literally hundreds of millions of dollars, I'm guessing, on this research. Right. But nobody's spending hundreds of millions of dollars to really look at these other things.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Coming up on this episode of The Dr. Hyman Show.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Seed is offering my community 25% off your first month. Just head to seed.com slash hyman and use code 25-hyman at checkout. That's seed.com slash hyman with code 25-H-Y-M-A-N for 25% off your first month of DS01. I know that so many of you, like me, are balancing fitness, work, and family while managing ongoing back pain.

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Heavily medicated.

The Dr. Hyman Show

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Yeah, it's identifying with the diagnosis. Exactly. As opposed to saying, oh, this is something that I can heal or work with or shift.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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After my recent back surgery, finding a recovery solution became more important than ever. That's why I'm grateful to have discovered the Bond Charge Infrared PEMF Collection.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So imagine when you were out, you were off your medications.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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These devices combine infrared heat and pulsed electromagnetic field PEMF therapy to target deeper muscle tissues, addressing not only surface tension, but also those hard-to-reach areas that contribute to long-term back pain and stiffness. It's been a huge help as I work on recovery, giving me fast relief right at home. The technology is straightforward.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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and then and then you when you kind of were kind of out and about yeah like something and you kind of kind of lifted up yourself up to kind of get back into place of doing something right yeah i ended up living with my aunt and uncle in seattle and because i was out of salt lake i think

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So when you were in your teenage years, were you using drugs and alcohol? Were you self-medicating as many people with mental illness do?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And when you started sort of your journey back down to yourself, which tells you where you've come almost full circle and gone through this horrible childhood and traumatic childhood, which in itself was traumatizing from the trauma of trying to deal with the trauma

The Dr. Hyman Show

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yeah right so meta so meta right you kind of got back into a world of physical yeah endurance and climbing and also trying to see the world through a lens which i imagine was your way of sort of reimagining the world in your relationship to it yeah beautifully put tell us about how you kind of got from that dark place into sort of this attempt to try to

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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The infrared heat increases blood flow to reduce inflammation, while the PEMF pulses stimulate cellular repair. Together, they help relieve soreness and tension, making it easier for me to get back to my day, even after intense physical therapy sessions. I just set it up, lay down, and let it work its magic, and I'm noticing the benefits in both my sleep and muscle recovery.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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deal that through these external things and what were the what were the limitations of it did you think oh you know you've conquered so many things right you you've pushed so many limits yeah and and yet it didn't quite do what you wanted

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Bon Charge really thought of everything from versatile settings to portable options. For anyone managing recovery or simply looking to support their wellness routine, I highly recommend giving it a try. Go to bondcharge.com and use code DRMARK to save 15% on your order. That's B-O-N-C-H-A-R-G-E.com. Code DRMARK for 15% off.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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You're happy, then you won't want to do the hard things.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Out of all, all success comes out of Somebody chasing pain away somehow?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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That's what I was wondering when I was in college. Is there a place for art without suffering? Like, did art come out of joy or light or beauty or magic or wonder?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And you can see in your book, Bipolar, photographs from an unquiet mind. It's sort of double entendre, bipolar, like both poles and everything in between. It's an incredible book, a beautiful book of photographs from all around the world that you've taken and how you see the world and what you see and the things you photograph that reflects

The Dr. Hyman Show

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I mean, some of those pictures are just stunning. I often wanted to go see what it would be like to go to Mount Everest or K2. You should. Some of the top peaks, but I'm like.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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I actually had a dream of to backpack and hike and be in the mountains. And I had a dream of being an expedition doctor and wanted to be on expeditions. And I actually was a wilderness medicine doctor for a while in Idaho. I was a family doc and I was part of the backcountry rescue team. So we learned how to rescue people from really rugged mountain conditions.

The Dr. Hyman Show

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But I wasn't climbing Mount Everest with like no oxygen.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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If you've followed me for a while, you know how important real whole foods are. But most so-called health bars are anything but healthy. Many contain as much sugar as a candy bar, plus artificial sweeteners and sugar alcohols that can wreak havoc on your gut.

The Dr. Hyman Show

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Now, every superfood bar is crafted with the highest quality grass-fed bone broth protein, rich in collagen and amino acids to support skin, joints, and cardiovascular health. They're gluten-free, grain-free, soy-free, and come in delicious flavors like apple cinnamon, dark chocolate chip, and lemon meringue. Try them for yourself.

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Head to paleovalley.com slash hymen to get 15% off and grab your superfood bars today. We all know how important gut health is. It's key to our immune function, brain health, mental performance, and even our emotional health. That's why I want to tell you about a new product from our friends over at Peak.

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Their fermented pu-erh tea contains naturally occurring prebiotics and probiotics to support healthy digestion and metabolism.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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That's P-I-Q-U-E life dot com slash hymen. Try it risk-free with their 90-day money-back guarantee and feel the difference. So I want you to take us to this moment where, and tell us the story of when you were climbing in winter, a mountain that had never been climbed in winter in Pakistan. And something catastrophic happened.

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From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So tell us what happened in terms of the actual events, but also what happened on your inner landscape.

The Dr. Hyman Show

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Welcome to the Dr. Hyman Show.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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You made it to the top. We made it to the top. And in winter, I mean, just to put it in perspective, it was feeling Mount Everest. Even climbing in the summer, it's like snow and cold and like 30 below. Like, what is winter like? That's not winter. What is winter? If summer is 30 below, what's winter?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And you can barely sleep at that altitude.

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Without the windshield.

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You get like frostbite where you have enough clothes. I mean, how do you, how do you protect against that cold weather?

The Dr. Hyman Show

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Yeah.

The Dr. Hyman Show

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. In today's conversation with Corey Richards, who's a world-renowned photographer, professional athlete, climber, best-selling author of The Color of Everything and Bipolar,

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And you're tumbling around.

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will be an incredible conversation because it dives deep into our own inner landscapes and how we navigate those in ways that teach us about ourselves, the world around us, and how to navigate places that are pretty tough. And Corey has had a tough life. He's struggled with mental illness. He's had a tough childhood on and off the streets and has spent his life pushing the

The Dr. Hyman Show

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And so when you were in that avalanche and then you came out of that, you already had, you know, experience in living with PTSD and trauma from your child. You're already having struggles with bipolar illness. When you came out of that, what shifted? Did you kind of have an exacerbation of the PTSD experiences? Was it a vehicle for you to sort of

The Dr. Hyman Show

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Which ended up on National Geographic cover.

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It wasn't like, holy shit, I survived. Now I have a new lease on life and let me be free. It was like the opposite.

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in terms of extreme landscapes of our planet, climbing top peaks and doing crazy athletic feats, as well as in his deeply personal journey of self-discovery and transformation. All of us have stress in our life, traumas, little T traumas, big T traumas, and many of us often don't know how to navigate through them.

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Well, it's interesting that you call your photography book Photographs from an Unquiet Mind. And in The Color of Everything, you kind of have a flip way of talking about that, which is really about how to get you to be quiet. Yeah. So can you kind of walk us through that?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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While battling his own inner extremes. If you're a regular listener, you already know how much I believe in optimizing gut health as the foundation for whole body wellness and longevity. And you've likely heard me talk about Seeds DS-01 Daily Symbiotic, the probiotic I take and recommend as a game changer in daily health routines.

The Dr. Hyman Show

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Los Angeles.

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Yeah. Any one of those things is enough to knock you off your feet.

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The avalanche of life comes at you.

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And I think through Corey's story, his book, The Color of Everything, his own metabolizing of his own struggles, I think we can learn a lot about ourselves. He's done crazy stuff, gone to the remotest corners of the earth. He's summited Everest without oxygen, one of, I think, 600 people to ever do that, being the only American to climb one of the world's highest peaks in winter.

The Dr. Hyman Show

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Yeah, it's when the shit goes down that you start to have a place for healing. Someone said to me, either you're happy or you're growing. I think that's really true. And it's what we do with that. Some people come up against that and they hide, they run, they numb, they black out.

The Dr. Hyman Show

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Yeah. And they don't actually use it as an opportunity for growth. Yeah. They use it as a sort of... An excuse for fuckery. Yeah. You know?

The Dr. Hyman Show

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Yeah. And I think that, you know, it's easy to fall back into that, right? Because it's sort of easier, it's our culture sort of supports it. We don't have structures and systems to help us navigate out of that.

The Dr. Hyman Show

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And I think the psychedelic revolution is really interesting to me because it's a way to talk about trauma collectively, talk about the destigmatizing mental illness, to sort of understand that the brain has this plasticity that can shift out of trauma. There's this sort of funny joke in medicine that neurologists pay no attention to the mind and psychiatrists pay no attention to the brain.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And a lot of the things you're describing are

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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brain dysfunction yeah um that is a response to external triggers right or external influences and it could be anything from actual psychological trauma to changes in your metabolic health to inflammatory change in the brain that come from toxins diet or various you know external factors that drive mental illness so mental illness is sort of the end result of many

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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potential causes right and i wrote a book i don't know if you know this but i wrote a book about 15 years ago called the ultra mind solution how to fix your broken brain by fixing your body first yeah yeah and in that book i basically call myself the accidental psychiatrist because what i was doing was helping people address physical complaints that they had not a disease or digestive issues or psoriasis or whatever the heck it was and they would tell me that their

The Dr. Hyman Show

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add was better yeah their bipolar disease was gone then their schizophrenia was improved that whatever what whatever it was the dementia would get better depression would get better ptsd would get better panic attacks would go away i mean and i was like well what's going on here yeah yeah this is not what i learned in medical school right right this is something fundamentally different and it's a sort of got me down this rabbit hole of asking the question about what the the

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causes are and what does the brain need to heal in order for the mind to heal it's a lot harder to heal the mind if the brain is not working right right exactly you don't have to do the work once your brain is healed yeah But it's a much easier path than dealing with all the physiological things that are driving brain disease.

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I mean, I always thought winter was when you saw Mount Everest, but that was summer most of the time. So doing it in winter is pretty nuts. He survived an avalanche, which helped transform him. And his work has been featured in National Geographic. He was actually named National Geographic Adventure of the Year.

The Dr. Hyman Show

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And if you- Like, did you have a divorce in your family? Was somebody in your family in jail? Were you abused? Were you yelled at?

The Dr. Hyman Show

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30 times more likely to commit suicide.

The Dr. Hyman Show

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You have a high score, much more likely to be depressed.

The Dr. Hyman Show

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As an elite athlete, when you started working with all this, both internal and external, you try to manage it in some ways by doing all these crazy things that most people think are nuts. And it helped you in some ways.

The Dr. Hyman Show

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And I think probably take you out of maladaptive behaviors. Although people say climbing to Mount Everest is crazy. Yeah, what's the scale? But it's sort of a socially acceptable crazy. It's like what we look up to. Yeah. Were there things that you found helpful that helped quiet your mind that were not these extreme endurance things, such as what you ate?

The Dr. Hyman Show

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Because you were obviously extremely fit and healthy from that perspective, but also what was food a part of this? How did you use things like meditation or... supplements or other things that helped you to sort of regulate because you seem pretty well regulated now. And I imagine compared to how we were, it's a big shift. It's a huge shift.

The Dr. Hyman Show

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And his bigger journey in some ways had been his profound exploration of the depths of his own mind and uh including ptsd addiction bipolar disease and i think he's really used his own story and advocacy to sort of break the story of being broken tell a different story so You're going to love this conversation. Let's jump right in. It gets pretty deep, so stay with us.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So basically what we're talking about is your inner dialogue, that's your lower self. Right. You're not keeping it inside. You're basically, it's like having shit, literally shit inside you. Instead of being constipated mentally, you literally get it out.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Yeah, it's so powerful.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So you wake up every morning and you journal.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So it sets the foundation for your day.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And has that affected how your brain is in terms of how your, your mood is and cognitive function and inner dialogue and the swings of mood and

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Corey, welcome to the Dr. Hyman Show. It's so great to have you. Thanks for having me. When I meet people who've done extraordinary things, like climbed the highest peaks in the world, done extreme feats of human endurance and stretched the limits of what's possible for human beings, I'm always a little bit in awe because I'm like, damn, I don't think I could do that, like climb Mount Everest.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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It's really true. We have a victim-based culture. I mean, the whole sort of woke movement is really about, I'm the victim, I've been abused. It's the oppressed oppressor narrative. Right, right. Which has a place. For sure. But it seems to have gotten kind of way over Yeah. To the other end where.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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That's the alchemy that made you who you are.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Right. You wouldn't have gone on to do all these crazy things. I wouldn't have done it. Yeah. So what you're talking about reminds me of the... is sort of profound, extreme examples of where one would think that it would be impossible to have this perspective. You know, and I, there's, you know, three stories that I kind of, or things that I've heard that really kind of always echo in my mind.

The Dr. Hyman Show

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One was, you know, Viktor Frankl's book, Man's First Search for Meaning, where he realized, you know, he was in a concentration camp. And the only thing he could control was his response to his environment. Couldn't change the environment. Couldn't change what he was getting to eat or how he was being abused or the fact that people were in crematoriums burning next to him.

The Dr. Hyman Show

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But he realized that, you know, he had agency over his mind. Yeah. And he, he, he said, you know, between stimulus and response, there's a pause in that pause lies a choice and that choice lies with freedom. And so he was free even though he was in a prison. Right. And I, I remember a story I heard about Nelson Mandela where he was in Robben Island.

The Dr. Hyman Show

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In a prison, you know, Yeah. Hard labor. Oh my God. Splitting rocks with a sledgehammer. And there was a moment where he was so angry at his oppressors, at the white jailers.

The Dr. Hyman Show

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and you know you know these are outer challenges yeah that are extraordinarily hard they require massive amounts of training planning mental fortitude sort of a mental toughness that makes you go when your body says no yeah yeah and you've also had to climb very deep and hard places

The Dr. Hyman Show

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And the guards. And he had this moment where he realized that they were actually just human beings and that if he chose to love them instead of hate them that you know that he was no longer in prison right and and during his inauguration and i i knew some people were at that inauguration wasn't film but

The Dr. Hyman Show

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There was, after the inauguration, there was sort of a lunch, and he had the prime minister here and the head of that there, and he moved them away from the chairs next to him, and he invited in two of the jailers who he got to know, who were his jailers and guards during his imprisonment in Robben Island, and welcomed them and embraced them.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And he had gotten to know them, and they'd gotten to be human beings with him. It was really quite a stunning story. And the other story was when I was a young medical student, and I went to Nepal on an expedition toward Kachinjunga, which is one of the tallest peaks there. And I wasn't climbing it.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And we were studying this small village and doing a public health survey. And after I went down to the town in Nepal called Bodhanath, which is where all the Tibetan refugees hang out. And I was really interested in Tibetan medicine, and I wanted to learn about Tibetan medicine. And so I found there was this Tibetan doctor, this old Tibetan doctor that was

The Dr. Hyman Show

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practicing there and i and i found someone who was a translator and i got to sit with him all day and while he was seeing patient after patient and he told me the story of how he spent 22 years in a chinese gulag where he was beaten and abused and tortured and you know they took away all the things that mattered to him of his sort of sacred Buddhist sort of prayer.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And I said, what was the hardest moment for you there? He said, well, the hardest moments were those moments where I thought I might lose compassion for my Chinese jailer. I was like, wow. So it sort of speaks to how we see things. And Gabor Mate talks about the fact that trauma isn't what happens to you. It's the meaning you make from what happens to you.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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The story you tell. And when you're little, it's hard because... you don't have the perspective. You can't kind of call on your higher self that easily. You don't have agency. You have agency. You're a little kid. You're at the effect of your parents. I mean, you're kind of a, you are a dependent. That's why they call them dependents. Yeah, yeah.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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But when you get older, you have to sort of retell that story. You have to unlearn. And you have to retell that story in a way that doesn't hold you as that victim. And it sounds like your journey was through that dark tunnel of victimhood and survival. But out the other side of it, you figured out how to actually tell a different story.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So can you walk us through how you got from that place where it was hard and you were a victim to the place where you were in power and actually in charge of your own story and narrative and how you were able to retell that story in a way that allowed you to become more free?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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In your inside life.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And I'm very curious about how you sort of kind of leaned into the external challenges as a way of navigating your internal peaks that you had to climb.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Those just sort of metabolized your life story in the process of the writing. Yeah. It's almost like a way of metabolizing your life story. Yeah, yeah. It sort of got transmuted into something else.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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that's important i mean i think you know most of us don't even realize we can retell the narrative of our life right that we can change the meaning we ascribe to things yeah that we can end our internal suffering by actually reimagining the narrative that we've created for ourselves. And, you know, I've had to do that.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And if, you know, if anybody who's sort of gotten to a place of more peace, you know, sort of, like I said, the interesting titles of your books are so different. One is, you know, Photographs from an Unquiet Mind, and the other one's A Journey to Quiet the Chaos Within. So it's an interesting kind of flip, right? Right.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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I don't know if you meant to say that. My life has been defined by polarity, bipolar, bipolar.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Well, it's true. I mean, most of us try to push away what's uncomfortable and seek pleasure. We avoid things, we seek pleasure. And in a way, that kind of misses the point of life, which is that it's all part of life. It's all part of it. And you can't experience one without the other.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Yeah. Both the questions.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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I'm going to sort of, Rilke has a famous passage around that, which is beautiful about welcoming the questions because that's really where you find the answers, right?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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True. I'm going to share that real quick. So it was so important to me as a young man and from a book called Letters to a Young Poet.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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that actually helped the poet kind of reflect on his own life. And it was this beautiful meditation. These letters were just mostly poetry, but he said, be patient toward all that's unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Do not now seek the answers which cannot be given to you because you would not be able to live them. And the point is to live everything. Live the questions now, and perhaps you'll then gradually, without noticing it, live along some distant day into the answer.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Well, I'll tell you what, I'm 65 and I still have so many questions and so many unsolved things and so many things I'm still leaning into and learning and growing.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And it doesn't matter what age you are, what point of life you are, you know, your story is one of inspiration, but also I think it's one of giving people a sense that they're not alone in these struggles and trials and challenges, whether it's just anxiety, depression, or

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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just tough moments in life or that's where more serious mental illness that there's there's a way through yeah right the only way out is through and and you've clearly demonstrated that corey with your life and your life's work and um i encourage everybody to learn more about corey check out his book bipolar photographs one in quite mine his book that he just came out with the color of everything

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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which is just a beautiful meditation on your life and experience. And in a way you're sharing people, the alchemy of your change and how you sort of shifted your narrative, which is, I think it's almost like you get to see the work in progress of that. Yeah. You can follow my Instagram at, and your handle is just Corey Richards.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And, and yeah, there's films you've made. There's all kinds of stuff out there, but I think, you know, We all find challenges in life, and your story of overcoming those challenges and continuing to overcome those challenges is an inspiration for all of us. So thanks for doing what you do, being who you are, and coming on the show. Thanks for having me. This is great. Perfect. Loved it.

The Dr. Hyman Show

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Being in psych units and living on the street.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer.

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Institutions for years.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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With 24 clinically and scientifically studied probiotic strains and a pomegranate-based prebiotic, DS01 is designed to go beyond digestion, supporting gut immune function, gut barrier integrity, and even heart health through the gut-liver axis. But what's even more exciting is the growing body of research showing how gut health impacts skin health through the gut-skin axis.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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You mean your attempt to kind of seek salvation in great achievements of human endurance was not actually helping you on the inside?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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you've done some of the hardest things like climb Mount Everest without oxygen, which very few human beings have ever done. It seems like a crazy thing to do. They call it the death zone up there for a reason. And those were extreme feats of what a human being could potentially do with their body. But the mental challenges, I wonder for you, were those harder?

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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immaterial and because of that it is much harder to sort out where you are on the journey and what the progress is and it's very it's very just difficult so basically you've got a circumscribed task which is right climb a mountain right descend a river or right do some crazy yeah but it's it's a very circumscribed defined

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Piece of work.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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But the piece of work to heal and sort through what's going on on the inside is a very different.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And you describe a lot of this in your book, which is sort of a memoir, Color of Everything, A Journey to Quiet the Chaos Within. And I've been in the mountains and it's so quiet there. It's so peaceful. It's so still. And you just feel like you can kind of hear the sound of God there. And yet the internal turmoil was just still happening.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Yeah, when you're about to die. Right, right, right.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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The health of your microbiome can directly influence your skin's clarity, hydration, and resilience. DS01 contains targeted probiotic strains that have been clinically validated to support clear, healthy skin. nourishing it from the inside out. As a member of Seed's clinical board, I've seen firsthand the scientific rigor behind their formulations.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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Yeah, I've been in those situations, not as many as you, obviously, but, you know, and it's like everything just kind of goes away and you just focus on the task in front of you so you don't fall off a cliff. Exactly. Or fall off a mountain or something.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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I mean, it's so brave of you because it's a brave thing to go climb Mount Everest. But it's a much braver thing to talk about mental challenges that you have. They're still prevalent. You know, 25% of Americans struggle with mental illness. You know, suicides, deaths of despair, opioid. You know, people eating themselves to death. People that get to 1,000 pounds, 600 pounds.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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I mean, that is just a response to trauma. Yeah. Not being able to navigate it and not having a path.

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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And now, new research has found DS-01 supports the production of short-chain fatty acids, crucial for gut barrier function, immune health, and even mitochondrial energy production, which are key for healthy aging. I truly believe Seed is setting a new gold standard in probiotics. And if you're ready to incorporate DS-01 into your daily routine,

The Dr. Hyman Show

From Avalanche to Addiction: Cory Richards on Trauma, Survival, and Rewriting His Life

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So maybe you can walk us back through your early life and what happened in your family and in your life where things broke down when you were a teenager and you ended up hospitalized in a psychiatric unit, institutionalized for months in the streets. What was that and what happened to you and what was going on in your internal world at that moment?

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Those are all medications. That is antifungals, hair loss drugs, things... that are for, you know, androgen blockers, like, right?

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And by the way, these are generic drugs, so the costs are much, much lower. And you get it locally, topically, rather than having to take, for example, finasteride, which is Propecia, which can cause sexual side effects and other problems when you're taking it systemically. But taking it topically, you actually can get the benefit without having to kind of load your body up with the drug.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And there's a clinically tested formula that combines nine of these ingredients to help you eliminate your zombie cells and help you feel years younger fast. It's called Qualia Senolytic. Qualia Senolytic packs nine vegan, non-GMO, gluten-free ingredients into one container. effortless formula to help stop senescent cells accumulating in its tracks.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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That's very scary. Yeah. So that's part you use topical, use the methylene blue, use the testosterone, anything, any other goodies?

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Yeah, PBMs are pharmacy benefit managers that are basically the kind of secret and evil underbelly of the healthcare system that controls drug pricing and is why in America it costs 10 times as much for the same drug as it costs in Europe. Just to get people on the same page. And you, with compounding pharmacies, you can get the same things at a fraction of the cost.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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All the middlemen, right?

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So any other goodies in your stack of treatments?

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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With ingredients like fisetin, piperolongamine, senactive, and many research-backed all-stars to help eliminate senescent cells that can make you feel old before your time. I have profound appreciation for the team behind Qualius Analytic. They're an exceptional blend of doctors and scientists who dedicate significant time and effort to crafting high-quality products.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Yeah. People might be listening going, well, gee, it sounds kind of like a mad scientist. Is this regulated? How do I know the dose is right? I'm not going to take something that's got weird things in it. There was some shady things that happened with the compounding pharmacy a few years ago with injectables that Kind of got some fungal thing in some guy that made everybody kind of crazy.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So people are listening going, well, this sounds good, but shouldn't I trust my pharmacy more? Why would I trust a compounding pharmacy that seems to be doing kind of experiments with all these different things? And how do you answer that? Because I imagine people are thinking that as they're listening.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So basically, in English, that means that the drug companies, when they make a drug, have really strict protocols in the factory that make sure that it says what it is on the label, that the dose is the right dose, that it's clean and has no contaminants in it, and that it's stable and it's bioavailable. And there's a whole list of things that you have to go through.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So this is sort of the new regulation that protects consumers. Supplements are one of those things that I'm always being asked about. Is it worth spending money on them? Do we need them if we really eat well? Can your body even absorb them? The answer to most of these questions is, it depends. One important one is magnesium.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Now, most soils have become depleted in magnesium, so it's a tough mineral to get enough of through diet alone. 80% of Americans actually are deficient in it since it's crucial for hundreds of reactions in the body and impacts everything from metabolism to sleep, neurologic health, energy, pain, muscle function, and more, it's really important that we strive to get enough of it.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Their commitment to excellence and thorough research truly sets them apart in the field of health and wellness. Try QualiAscenalytic at qualiolife.com slash hymen, backed by a 100-day money-back guarantee, and the code hymen will get you an additional 15% off. That's QualiAscenalytic for dramatically better aging at qualiolife.com slash hymen.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Magnesium also plays a role in our stress response, and everyone I know could use a hand in better managing stress to promote better overall health. I like to call it the relaxation mineral. My favorite magnesium is from a company called Bioptimizers. Their magnesium breakthrough formula contains seven different forms, which all have different functions in the body.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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There is truly nothing like it on the market. I really noticed the difference when I started taking it, and I've tried a lot of different magnesium products out there. Right now, Bioptimizers is offering their Black Friday and Cyber Monday deal to my listeners during the entire month of November. They're offering the biggest discount you can get and amazing gifts with purchase.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Look out, between November 20th and the 28th, they're offering 25% off site-wide. Just go to bioptimizers.com forward slash hymen and use the code hymen10. That's B-I-O-P-T-I-M-I-Z-E-R-S dot com slash hymen. I want to tell you about a groundbreaking discovery that could be a game changer for your health. Cellular Fragility Syndrome. What the heck is that?

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Well, this condition, just identified in a recent study, is caused by a deficiency in an essential fatty acid called C15, the first new essential fat discovered in over 90 years. As many as one in three people may be low in C15, leading to weaker cells that age faster, impacting your metabolic, liver, and heart health. Do you have fatigue, poor sleep, and are you feeling older than you should?

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That's F-A-T-T-Y-1-5.com slash D-R-H-Y-M-A-N 1-0 and take control of your health today and give yourselves the support they need. You know, I, again, I've been practicing this for 30 years. I've been using compounding pharmacies for 30 years. And one of my favorite is in the hormone range.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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You know, a lot of women have low libido or sexual dysfunction, especially going through menopause, hormones change. Testosterone is incredible for libido and women actually have naturally occurring testosterone in their bodies, but it can get lower, just like in men as you go through andropause.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And one of my favorite things that I learned about was compounded testosterone drops that are applied directly on the clitoris that are topical, local, don't get systemic side effects like maybe hair loss or hair growth where you don't want it and masculization effects. But they're extremely effective because I know they work because I keep getting calls for refills.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well... you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And I think these are the kinds of things that you just can't get at a drugstore through a regular pharmacist. It's not exactly being a mad scientist, but it's actually using the compounds we have in innovative and new ways to help patients with certain problems that are hard to get solved with other methods.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So, you know, when there are natural bioidentical hormones now available by prescription that you can get at your regular pharmacy, like... some of the patches for estrogen or the oral micronized progesterone that's a prescription. Why would you want to use compounded versions? Why would that be better? Because I think this whole field of bioidentical hormone therapy is kind of big.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And hormone optimization therapy, whether it's for men or women, is sort of emerging. And I wrote a lot about it in my book, Young Forever, and I use a lot of these compounds. But I think most people sort of wonder about which form should I be using and what types and should it be liquid? Should it be gel? Should it be cream? Should it be injectable? Should it be a trochee that I put in my mouth?

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Should it be a pellet that I inject under my skin? Like there's so many choices, right? So how do you help people think about it and how do you work with physicians to help them kind of figure this out? That's a great question.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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How do you kind of know which way to go with these different varieties of applications and formulations?

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Yeah, I think, you know, for hormone therapy is one of those things that's so individual. And testing is so important. And in Function Health, the company I co-founded, we do full hormone evaluation. Thyroid, all the sex hormones, and other leptin, many other hormones. And it's really helpful because it helps us to see where people are at and how we can help support them in making choices about

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If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Welcome to the doctor's pharmacy.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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you know, what might be helpful for them. And I think, you know, most doctors are really not familiar with looking at this carefully. They're like, okay, well, if you're under 50, you take the pill. If you're over 50, you take, you know, a hormone replacement therapy that you prescribe at the drugstore. And it's like, if you have a high LDL, you take a statin.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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There's not a lot of thinking that goes on. But it depends on what the symptoms the patients are having. Is it vaginal dryness? Is it hot flashes? Is it low sex drive? You know, what's happening? Yeah, so I had my own experience of using a compounding pharmacy for myself, and a number of years ago, I got very sick. I live in an old barn. It's a 125-year-old barn. It was mold in the basement.

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I renovated it down there. It used to be horse stalls and pretty friggin' moldy, but the mold kind of came back. There was a leak, and I got very sick. I got a cough for a year. I ended up, long story, getting a root canal taken out. And I needed clindamycin, which is an antibiotic. And that gave me C. diff. And I was just so sick.

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And around the same time when I was getting the mold treated, I moved out of the house. I got my root canal. My immune system was a little compromised. I broke my arm. I was in New Zealand riding where the Lord of the Rings was shot. And I'm a very good rider. And it's a long story. But the horse basically spooked. And I stayed on the horse.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And I just gave the horse the rein and let it kind of go where it wanted to go. And it went off the trail. And there was a gopher hole or something. And it stepped in the hole. And the horse keeled over. And I jumped off the other side. And I landed on a rock with my arm, and it really cracked my humor in half. It was like completely unattached. It was like dangling. I couldn't move my arm.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And then I got really sick, and I got colitis and C. diff, and I got ulcerative colitis that sort of started after that. I lost 30 pounds, and I was in this catabolic state, which is a total breakdown. And normally your fracture would heal in six weeks, and it was six months, and it hadn't healed. And they were like, oh, you need surgery and you need this and you need that.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I'm like, I'm not getting plates and things and surgery. And I'm like, screw this. I'm like, and as a doctor, I know that, you know, one of the things that really helps strong bones is testosterone. And so I checked my levels and they were, you know, kind of mid-range, pretty good. I was pretty sick at the time, so a little low. And I tried it. And it was like a miracle.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I literally healed my fracture after six months, or actually it was eight months of non-union. They call it non-union, which is a very serious problem. My arm would be dangling and I couldn't use it. And I used the testosterone injections and my arm healed like that. So, you know, and it's not something that my typical doctor would have prescribed.

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I'm Dr. Mark Hyman, and this is a place for conversations that matter. And if you've ever heard about a compounding pharmacy or intravenous drugs or topical hormones or different cocktails for hair loss or sex function, well, this is the conversation that I think you're going to like a lot because we have on

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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It's not something that's part of standard medicine for orthopedics, but it was something that was an off-label use for a compound that we know works. Now, maybe you could talk a little about this concept of off-label use because You know, FDA approves drugs for a certain indication based on certain studies, but doctors then can use them for whatever they want.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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For example, spironolactone is a high blood pressure drug, but you're using it for acne or hair loss because it has other... effects. So, and then your doctor, it's not illegal, you're allowed to do it.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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But there's a whole off-label sort of concept I'd love you to sort of talk about and how that can be helpful in getting people the compounds they need to treat the issues they need that might be better served by a compounding pharmacy.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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That's what I do all the time. There's no clitoral, testosterone, FDA-approved drug, but I use it. One of the things I think is kind of fun is the whole sexual health realm. There's Viagra, Cialis, and so forth, but there are a lot of other things that are available and different delivery systems and compounds.

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You know, since they're now kind of off patent, you know, I've seen combinations of things like oxytocin, which is a kind of feel-good love hormone when breastfeeding or after sex that kind of is a bonding hormone that's made in the brain. With, for example, like Cialis or Viagra, and they can be delivered by nasal sprays or by sublingual little lozenges.

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today, Sean Nourian, who's the CEO and founder of Empower Pharmacy, the biggest compounding pharmacy in America. And he is on a mission to help people live healthier, happier lives. He's got a great commitment to quality innovation.

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And can you talk about how you're sort of innovating by taking things that are on the marketplace and then using them to kind of enhance the benefits of some of these compounds?

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I want to talk about those because you also can get those by injection. People don't know about it. It's amazing to me how they don't know about it.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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It's also a peptide.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Okay.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Hey everyone, it's Dr. Mark. We all know that as functional medicine practitioners, our time is precious. So imagine having more time to focus on what truly matters, helping your patients achieve optimal health. Rupa Health is here to make that a reality.

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And he's basically started and is now the biggest compounding pharmacy in the country that is one of the highest integrity pharmacies that serves functional medicine practices and physicians who want to create personalized healthcare. He's a whole wide variety of high quality medications, topicals, injectables, orals that are, are improving people's lives. And I personally use them in my practice.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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This is Trimix.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Yeah, so Trimax is something you actually can't buy from your regular pharmacist. but it's incredibly effective. And urologists recommend it and use it, even from academic medical centers.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And it's something that actually most doctors don't know about. In fact, I learned about it probably 20 years ago from a patient. I'm like, he says, yeah, he's like, you know, 65, 68, whatever he was having the time of his life. And I was like, what's going on? And he's like, yeah, you know, I use this thing called Trimix and it works every time. And it's like, I feel like I'm 20 years old again.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And it's an incredible thing that is available. For women, I think the PT-141 or the remlimitide is available as a prescription by Leacy, but it's kind of expensive. And the beauty of this whole field is that you can get a lot of these compounds through your doctor that are at a much lower cost, that are just as effective, and that can be actually enhanced with other components. The...

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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The peptides I want to talk about for a minute because peptides have been a big phenomenon over the last few years in the culture. Everybody's taking peptides, shooting peptides. And actually, the biggest selling drug in the world now is a peptide. Guess what that's called? Ozempic, right? That's a peptide. Now, peptides are just small molecular weight.

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proteins, there are many, many proteins, less than 20 amino acids, and that they have enormous biological effects. And there's thousands and thousands and thousands of them the body uses to regulate everything from hormones to sleep to muscle growth, to brain health, to sexual desire, to tissue repair.

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And they're quite amazing, and they've had their moment, and the FDA has come down pretty darn hard on these compounds, which, as a practitioner, I find unfortunate because, for example, one of them is called BP-157. It's not really an FDA-approved drug, but it's incredibly effective for injury and trauma.

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So I've had, like, bicep injuries or tendonitis or various issues, and you inject it, and it's like a miracle. Within a few injections, I had someone who was an elite athlete and he had torn his calf and I gave him a few injections, it was gone.

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Another one had tennis elbow for months and months and months and was treated by all the traditional doctors, put the little peptide in there, it kind of got resolved. And recently, the FDA has sort of come down pretty hard on saying these are not able to be used and they're not legal. And there are some peptides that are legal.

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And I wanted to have Sean on because I met him at an event I did in Spain, a longevity retreat, and we got to be friends. And I was like, the world needs to hear more about compounding pharmacies and what they do. So today we cover a wide ranging topics, including how to get compounded semaglutide or ozempic and the pros and cons of that and peptides, what kinds of

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So some of the ones we talked about, you do actually provide like semaglutide, which is Ozempic, is the brand name, or the abramlatide or PT-141 for sexual arousal. There are some that have actually been FDA approved. And you can use those. But the other ones you can't. So

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Can we talk about like the state of these sort of science and also the state of the politics of these peptides and what your perspective is and where we should be going?

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Insulin's a peptide, just for everybody to know, right? We know how powerful insulin is.

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The FDA regulates your poop. You can't do a fecal transplant because it's considered a drug.

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things that are available for sexual arousal disorder and sexual health, things that can help you with longevity and aging. We talk about intravenous therapies. Have you heard about IV cocktails and for immunity or for recovery? We talk about all of that. And I think you're going to find this conversation very interesting. So let's dive right in. Sean, welcome to the doctor's pharmacy.

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No more for research purposes or for...

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I have this theory, maybe just conspiracy theory, but it seems like a lot of things that really work, the FDA comes hard down on. Like, for example, N-acetylcysteine, which is basically actually something we use in the emergency room for treating Tylenol overdose, but now they don't want you to sell it over the counter anymore.

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And because for whatever reason, but it's an incredibly safe compound. And it seems like there's some kind of shady business going on where pharma may be like pushing back. And it seems like when the Ozempic drugs came on, that's when the FDA started to come down hard. And I don't know if it's a coincidence or not, but...

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there's an interesting moment happening now in the industry where the FDA says, you know what, there's a shortage of these drugs, right? And yes, compounding pharmacies can start to make them. And it's one of the things you do make, which is semaglutide, which is a It's a generic version of Ozempic.

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And there's been a fair bit of warning in the press from the FDA about compounding pharmacies making these compounds and people getting in trouble because the doses aren't standardized, because the formulation may be right, because people don't know how to mix it. They don't know how to inject it. It's not standard. It's like an auto-injector pen. You can't make a mistake. It's idiot-proof.

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But people have to have some degree of skill and knowledge and be able to do math and know how to dilute it and know how to draw it up and know what the units mean and the milligrams are. It's a lot. But you do it. What's your perspective on this? Because when you look at the pricing of Ozempic and similar drugs, it's like $1,700, $1,300 a month.

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When you look at it from a compounding pharmacy for the doses you might want to use, it might be $20 a month. And in fact, you can modulate the dose because some people are taking too much in these formulations that are prescription. There may be too much, and then people get side effects and nausea. And this allows for more customization.

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It's great to have you.

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So can you talk about what's happening around this field of compounding and its peptides and semaglutide and ozempic and where we're at and should people be worried about it? Should they be using it? Is it safe? Is it something that you think we should sort of bypass the pharma industry and go with compounding pharmacies and stop the price gouging?

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Because if you go to Canada, it's like $100 or something. If you go to New York, it's $2,000, right? So how does that make sense?

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Just to clarify something, because I'm confused, and this is maybe my ignorance, but these drugs are made by pharma. So let's say Novo Nordisk makes Ozempic and Magoie. They're making it in their factories. They've got the patent on this drug. Where do you get your semi-glutide from? From them or from some other company that's making it?

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Back alley somewhere.

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But I'm confused. How can a drug that's on patent be made by another company?

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Yeah.

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Interesting. So it's really about the delivery system and all that. Because, you know, in a way, these aren't really drugs. These are natural compounds like testosterone or estrogen or vitamin C or vitamin D that exist in nature that are not new to nature molecules. And so new to nature molecules, they are like things that we make up in the pharmaceutical industry. But these are things that

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your company makes. Call them Power Pharmacy. And I was like, oh my gosh, I know this pharmacy. I use it all the time. I use their products myself. And I was so excited to meet you and learn more about what you're doing. And I think most people listening, I imagine, don't really know what a compounding pharmacy is. But

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naturally exist, but it's the way they get these patents is through the delivery system, the injectable form, like you said, the dosage and so forth. So basically, these peptides have been widely available because they are natural compounds.

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And I wonder, by the way, I'm just going to make a footnote here on that. I think there's some evidence that it may not be the drug itself. It may be the fact that people are losing all that weight and fixing their metabolic dysfunction, which causes all those problems. So I think that's an open question. I feel strongly that, and I've seen some data that suggests that.

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It's actually the weight loss, not the drug.

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But this is not a panacea. And one of the things that I had Dr. Tina Moore on the podcast right here, and we talked about this exact topic. And she's using compounded semaglutide in ways that are different than the traditional dosing. And so I'd love you to talk about the concept of personalization of the use of some of these drugs. Because they're not without side effects. They cause muscle loss.

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I had a patient the other day with pancreatitis. They can cause kidney issues, thyroid issues, significant muscle wasting. I think they're now trying to develop new versions of this that actually have an inhibitor of muscle loss, which would be, I guess, good and bad in some ways because it gives people a free lunch. But

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From the perspective of optimizing your health, of getting access to innovative forms of products, delivery of products, intravenous products, injectable products, topical products that are not easily available on the marketplace or through your regular doctor, through pharmacy, there's this whole parallel world of what we call compounding pharmacies, which kind of like our, think of like a mad scientist lab where you cook up all these kind of stuff that isn't made by a drug company.

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What's your perspective on the modulation of the dosing that's different from what the pharmaceutical companies have established as the dosing?

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It's been done for 100 years in medicine.

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And do you do the same like once a week injections or can you do more frequent or less frequent or how do you?

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It's personalization. I mean, this is what we're talking about in medicine. It's why You know, everything is moving towards customization, personalization, not one size fits all. So this is interesting for those listening. You know, we've had this conversation with Dr. Tina Moore. I encourage you to listen to that a little more depth.

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But this is a place where you can actually get this compound and do it in ways that may be safer, maybe more effective and may actually be a lot cheaper. Like I did the math. It was like 20 bucks versus like, you know, 700 bucks a month. I want to sort of finish talking about a topic that I think is really important that has sort of hit a cultural phenomena. I've been doing it for 30 years.

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It was really hard to get. It wasn't respected and recognized. But it's IV nutrient therapy and IV therapy of different compounds to help optimize and enhance health. And unfortunately, there's very little data, good, large, randomized trials around using these things.

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But a lot of doctors do it, and a lot of doctors see benefits from it, whether it's B vitamins, whether it's vitamin C, whether it's mineral cocktails, amino acid cocktails, whether it's glutathione, whether it's phospholipids. There's a whole range of things that can be used intravenously to help optimize health. And now there's clinics almost on every block. There's mobile nurses that come.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I was at a wedding this weekend, and they had a nurse come and give everybody IVs after a party weekend. I'd love to kind of hear your perspective on the sort of intravenous nutrient therapies and what they can be used for, who they help, and how people should think about them. It's like why not just take the vitamin, right? Right.

The Dr. Hyman Show

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It's true. Vitamin C can be very helpful for allergy. I had a patient with an acute allergic reaction to environmental allergies. Not like a but like he was just miserable. And I hooked him up and I gave him 50 grams of IV vitamin C, which is a very large dose. In cancer therapy, they're using 75 grams. You couldn't take that orally.

The Dr. Hyman Show

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And so by infusing it... By the way, people, if you're constipated, taking a lot of vitamin C is going to help you. And it's not going to hurt you.

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and that you actually can use in the service of helping your patients get healthy. And I've been doing this for 30 years, and I could not do medicine without a compounding pharmacy. So for those who really don't understand what a compounding pharmacy is, I want you to explain it.

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Yeah, even in the ICU it would help with the recovery from sepsis and other things.

The Dr. Hyman Show

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Maybe Linus Pauling was right. Yeah.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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With Rupa Health's user-friendly portal, you can order thousands of lab tests from over 35 leading lab companies, including Dutch, Mosaic, Genova, Doctors Data, and Access Medical Laboratories. And the best part, it's completely free. No more juggling multiple invoices or dealing with administrative headaches.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Pee out the rest. So doctors say, don't take vitamins, they give you expensive urine. But I'm like, that doesn't make any sense. Like saying, don't drink water because you're just going to pee. You take what you need and your body gets rid of the rest. Right.

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Fix the liver, you mean?

The Dr. Hyman Show

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It's quite amazing.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I had an idea like 20 years ago to set up these IV clinics when I was like, I don't know what I was going to do. And it was like, I should have done it.

The Dr. Hyman Show

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And today we're going to go deep into the kinds of things that are available in compounding pharmacies that people don't typically know about that can make a big difference in up-leveling their health or treating chronic conditions. And you had a personal story, which I think is very compelling, about why you went into this. You were like an engineer, you know, taking things apart.

The Dr. Hyman Show

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You know, it's true. We use it for alcoholics. You know, it's like we call it a banana bag because it looks yellow like a banana. But it's literally what we use to revive alcoholics who are massively nutritionally depleted. And, you know, it's kind of a miracle.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I mean, there's something called Wernicke's encephalopathy, which is a condition that alcoholics have from depleted thiamine or vitamin B1. And it literally makes them like crazy. And you literally just give them B vitamins intravenously and then it's a miracle cure. Like literally, it's amazing.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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So you could make it, you just don't make it. Right. It's interesting because it's quite big in Europe. And it's used for all sorts of neurological conditions, whether it's ALS or Parkinson's, Alzheimer's, cellular detoxification. And I would say, you know, I recently wrote a newsletter, a longevity newsletter, about my own experience using a series of IV compounds to kind of revitalize myself.

The Dr. Hyman Show

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Because I've talked about it on the podcast before, but I've had mercury poisoning. I've had severe mold toxicity. I've had severe Lyme disease, Babesia. Obviously, I'm 64 years old. I've been exposed to tons of toxins just by living in the modern world, even though I try to live a clean life. I have had specific mitochondrial injury and damage from the things that have happened to me.

The Dr. Hyman Show

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And I recently did this protocol, which initially was developed by a woman named Patricia Kane. It's called the PK protocol, but it's modified quite a bit. And it uses high doses of IV phosphatidylcholine, which is basically the building blocks of your cell membranes.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And it uses high dose of biotin, methylcobalamin, which is a form of B vitamin 12, and leucovorin, which is a form of folic acid or folate, and then glutathione for detoxification, and then a whole series of amino acids and minerals to help with also detoxification and so forth.

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And what's remarkable about it is that it's literally changed how I feel from feeling generally okay to feeling like Superman in terms of cognitive function, energy levels. I don't bonk at the end of the day and just need to like – veg out and watch a movie. I can be functional and read and do whatever I need to do. And I'm sort of like very impressed by this approach.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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You were not in a medicine track, but something happened to you that really affected you. So first start out with this big picture of what is a combining pharmacy, and then tell us how you yourself ended up here, because your background didn't seem to lead in this direction.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And I think it's not really widely available or popular yet in America, but I think it's something that has such potential for all kinds of things. I actually am treating a patient with dementia now that's recovering from dementia with it, a patient with Parkinson's who couldn't play music because she was a guitarist and now can play music.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I've had patients who just generally are healthy but wanted to up-level their health and feel better, sleep better, have less cognitive dysfunction or brain fog. It's kind of amazing, and I think these are the kinds of therapies that are not really available. There's data on it. It's not as much data as you'd like, obviously, because where the data is is from –

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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the drug companies funding the studies. Like, for example, with Ozempic and these drugs, there's literally millions and probably billions of dollars now in funding for these drugs for every possible indication. But if you actually did a sort of head-to-head comparison of an aggressive lifestyle and dietary intervention, comparing it to that,

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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I'm guessing you're going to say the same thing because they did this with bariatric surgery. They basically took people who were obese who were going to have bariatric surgery and they randomized them to two groups. One group got the surgery, one group didn't. They just fed them the same diet afterwards.

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And we say, oh, you need bariatric surgery even if you're still obese, your diabetes goes away in two weeks. Same thing happened to the control group because it wasn't the surgery, it was the diet. And so I think... You know, the idea here is that there are a lot of therapies out there that can really be effective if we start to sort of look at them. But the problem is there's lack of research.

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So how do you sort of grapple with this? Because you're providing a lot of compounds that have a tremendous amount of research behind them, right? Like semaglutide. But then there's all these IV therapies where, well, what do we know about them? And there's some evidence, but it's not that much. And they look safe. But how do you kind of reconcile all that?

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That's an anabolic steroid.

The Dr. Hyman Show

What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Well, I'm going to talk to you about this PK protocol because I think this is, in my view as a practitioner, it's one of the most exciting things I've seen clinically in a long time.

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I'll send you the whole protocol. And I just want to say that it took a lot of courage for you as a sort of a non-medical person. I mean, obviously you've got pharmacists on staff and you're not the guy mixing all this stuff in the back. You're the business guy. But

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It took a lot of courage for you to start something from scratch like this and to create what is now the biggest compounding pharmacy in the country. It's one that I personally use in my practice and that I feel confident in because of the standards you use, because of the quality I get, and because of the results that I get with my patients. So there's a lot more to this.

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We could go on for hours and hours. Where can people learn more about Empower Pharmacy?

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Sean, thank you so much for the work you've done for starting the company and giving me a place where I feel confident to get my stuff. And for those who want to learn more, you can read the show notes. We're going to put links in there, the things we talked about. There's a lot of studies so far that we kind of alluded to.

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And it's been great having you on the podcast and good luck with all the stuff. And I'm going to send you all that stuff about that protocol so you can have it.

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Thanks. Thanks so much, Sean.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Rupa Health simplifies the lab ordering process so you can get the data you need without the hassle. So sign up for free today. I love it and I know you will too. You can find out more information by going to rupahealth.com. That's R-U-P-A health.com. I want to tell you about an area of longevity science that I'm personally really excited about.

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Like I prescribe hormones for women, but like not everybody needs exactly the same standard dose. So I kind of modify it based on their symptoms and up the estrogen or lower it or raise the testosterone or lower it or raise the progesterone or lower it. And I can kind of be like a mad scientist based on what's actually personalizing the care to that patient.

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Yeah, so you had a story which was quite unique and it's kind of a rare condition that got you into this because you were going through your life feeling okay and then kind of the bottom fell out. Can you tell us your story about your own health journey and what actually led you to start Empower Pharmacy which is now the biggest compounding pharmacy in the country?

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You couldn't get a job at a go-kart manufacturer.

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2007 you graduate, so you're at 2008 here you're talking about, which is not a good economic time in America.

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Anyone in their 30s, 40s, or beyond should learn what senescent cells are. Because if you let them accumulate in your body, you're setting yourself up to age poorly. Senescent cells are also known as zombie cells because they're old cells that linger in your body long after serving any useful function, wasting our energy and resources.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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And so my doctor sent me... And those are pituitary hormones that regulate your sex hormones, like estrogen, progesterone, testosterone, and so forth.

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And you probably didn't know how bad you were feeling until you started feeling good, right?

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Now, in your 30s and 40s, it becomes harder for your body to eliminate these old, useless cells, leading to many age-related challenges like slower workout recoveries, joint discomfort, and diminishing energy levels associated with feeling older and past your prime. Luckily, there are naturally derived vegan ingredients that you can add to your diet to help eliminate senescent cells.

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What Is A Compounding Pharmacy? The Science Behind Medications Customized Just for You | Shaun Noorian

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Great. Well, that's an interesting entree into what I want to talk about next, which is You know, the other things that are available that are a little more kind of fun, like testosterone is just like core. If you don't have that, you know, you're kind of bottomed out. And, you know, not everybody has a pituitary disorder, but a lot of us are just out of whack.

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And I personally use a lot of compounded compounds. For my own health. And I find them extremely effective. And I think there are things that are not available. For example, I get NAD from Empower. I have other injectables that I use in my practice all the time for IV therapy like glutathione and B vitamins and so forth.

The Dr. Hyman Show

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But I'm curious what other things are in your stack of compounded therapies that have helped you become more normal that you've used that you've innovated and created?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Their saunas also deliver unparalleled light energy with precision and quality, helping your body harness the full spectrum of health benefits for detoxification, relaxation, and cellular rejuvenation. From my very first session, I felt a shift. The gentle, soothing heat penetrated deep into my muscles, enhancing circulation and promoting the elimination of toxins that had built up in my system.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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No, no. I've been in the conversations around this front of package labeling with the FDA as part of my nonprofit food fix. And, you know, they're going to do something, but, you know, I kind of talked to someone who talked to the FDA commissioner and kind of was pushing him. He said, look, you know, you're going to get something, but it's probably not what you want. And-

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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The subtext there is it's like, you know, the food industry still got its hands on the reins. And that just really concerns me because what we're talking about is just putting front of package labeling to protect our children. Like if we can't protect our children from the harms of these foods, you know, as a nation, then who are we?

The Dr. Hyman Show

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And the fact that the food industry is so powerful and so consolidated and it drives so much of the policy in Washington to It's something that most people don't realize. And like this effort you mentioned with Tyson Foos and President Trump. I mean, that stuff goes on all the time. And the voices that actually need to get heard aren't getting heard. And so I'm just a little guy.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I have a little nonprofit. And I've got a team that's very sophisticated and smart. But when we go and talk to the senators and congressmen They don't know much about this at all, and it's not their fault. It's just there's just zero education, and all they're hearing from is the other side. I mean, Sam Kass said this to me.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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He said, Mark, you know, when I was in the White House, we would have a parade of food industries coming and telling, you know, what the, quote, science says, which is funded by them, you know, what the legislation should be. They write the legislation. They give it to us. They create all the rationale. We don't hear from anybody else. We don't hear from the other side.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Each session was more than just a detox. It was a restorative experience that nourished my mind, body, and spirit. As I continued my sauna therapy, I noticed remarkable improvements. My energy levels began to rise, my mind became clearer, and I felt more like myself again. I realized that Sunlighten wasn't just helping me detox, it was helping me reclaim my life.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And so I wonder, Michael, you know, you've been in this a long time, and you've been thinking about this a long time. Where do you see the biggest levers to pull are? Is it grassroots? Is it huge efforts with our policymakers? Is it trying to sort of learn from other countries and put pressure on America to kind of follow the suit?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I mean, I wrote an article in Time Magazine about it, sort of about ultra-processed food and front-of-package labeling and sort of this being the new cigarettes. And I think, you know, what do you see as the lever that's going to really make a difference?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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One of the most important tools when it comes to living a long, healthy life is improving the quality of our food. But why? Research shows that a group of molecules called polyphenols may be a key. Polyphenols are made naturally in plants. When we consume them, they may target key metabolic and immune pathways within our cells to promote healthspan.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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A food that's uniquely loaded with these polyphenols is Himalayan tartary buckwheat, or HTB, an ancient gluten-free seed prized for its medicinal benefits for thousands of years. My friends at Big Bold Health are HTB experts and have published incredible research linking HTB to cell pathways involved in aging.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Right now, you can try Big Bold Health's flagship product, HTB Rejuvenate, with a special discount code. Each capsule of HTB Rejuvenate is packed with quercetin, rutin, and other polyphenols from HTB, so this product is an outstanding choice for on-the-go polyphenol support. I take this product every day, and it's a key part of my supplement stack.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Head to BigBoldHealth.com and use code DRMARK25 to try this amazing product today. How do you know what protein supplement is right for you? With so many options out there, it's easy to feel confused. But here's the thing, most protein powders don't work the way you think. When you consume protein, your body doesn't just use it as is to build muscle or repair tissue.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Instead, it breaks the protein down into amino acids first. Then it takes the essential amino acids, the ones your body actually needs, and uses them to create new proteins. Here's the catch. Not all of those amino acids get used. The extras, they're just extra calories. That's what makes Perfect Amino so different. It gives your body the precise blend of essential amino acids it needs.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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If you're struggling with health challenges or simply want to enhance your wellness routine, I can't recommend Sunlighten enough. Their saunas are crafted for optimal healing and comfort, tailored to support your unique health journey. Visit sunlighten.com and save up to $1,400 on your purchase with code HYMAN.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Nothing more, nothing less. No waste, no unnecessary calories. Just clean, efficient protein building that your body can actually use. I've seen the difference it makes. Perfect Amino helps you build lean muscle faster, recover more easily, and reduce soreness. It strengthens your bones and supports your metabolism. This really is the next generation of protein supplementation.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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If you're ready to give your body exactly what it needs to repair, rebuild, and thrive, I highly recommend trying Perfect Amino. Just visit bodyhealth.com and use the code HYMAN20 to get 20% off your first order. Trust me, once you feel the difference, you won't go back. Did you know Americans spend about 90% of their time indoors? And here's the shocking part.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Indoor air can be up to 100 times more polluted than outdoor air. That's why I'm a huge fan of Air Doctor, the award-winning air purifier that I trust to keep my home healthy. In fact, I have an Air Doctor in every room of my house. Air Doctor eliminates 99.99% of dangerous contaminants like allergens, viruses, smoke, mold spores, and even toxic gases, so you can truly breathe easy.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Plus, it's no ordinary air purifier. Air Doctor captures particles 100 times smaller than standard HEPA filters. No wonder it was voted Best Air Purifier by Newsweek. Join the 98% of customers who say their air feels cleaner, safer, and healthier with Air Doctor. Right now, you can get up to $300 off at airdoctorpro.com. That's A-I-R-D-O-C-T-O-R-P-R-O.com.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And with a 30-day money-back guarantee and a one-year warranty, you've got nothing to lose. Don't wait and experience the difference for yourself.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You can explore their range of infrared saunas and discover how you can take your health to the next level. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I wonder who the natural allies are, like insurance companies? I mean, in terms of...

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Portability. There's different ideas I've heard tossed around about how to get insurers to sort of be working together to sort of have aligned incentives so they're not just passing the buck to the next one. So that's what happens. You're right. The churn is a big issue. And I think you're right. In Washington, there is a growing array of allies, both on the right and the left.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I mean, I met with Senator Cassidy. Senator Marshall, who were very active in trying to move food as medicine policy forward, nutrition education in medical schools, creating reimbursement for nutrition through Medicare and nutrition services and food as medicine. So there's a lot of people in Congress now, I think, and Senate, very interested in this issue.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But, um, you know, it's like really slow going and I, and I worry for us as a nation. And when I think about the cost, uh, you know, of our, of our national debt and I, I just consolidated end to end our healthcare bill in America is about, you know, 4.5 billion trillion, sorry, trillion with a D. And when you add up all the government.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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payers that are paying for Medicare, Medicaid, Indian Health Service, Department of Defense, VA, you know, all federal health workers. It's 40% of the entire healthcare bill. So it's like about $2 trillion. We're racking up that debt every year, and most of that's preventable. But somehow the government hasn't figured this all out and looked at it.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I just met with Sammy Innikin, who started Virta Health. You may know him. He basically created an online company to cure diabetes using a ketogenic diet. And he's got over a hundred thousand people. They've run through it. They save an average of $6,000 per patient, which is, you know, when the average cost of a diabetic is about 9,600.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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So for the 16 and a half million people on Medicare, if everybody did this and they pay, the government paid for it, they'd save literally a hundred billion dollars just with one simple, you know, reimbursement change in Washington. Yeah.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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So I'm actually going to testify on September 18th in Washington in front of the subcommittee of health ways and means for the health subcommittee and try to move forward the needle on this. But I think you're right, Michael. There's an incrementalism that drives me, and I'm sure you're crazy, but there's an opportunity for, I think, a tipping point to happen in this.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. So Michael, it's great to have you back. Last time was before COVID and the world changed a lot since then.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And I think the movie, the Food, Inc. was part of that, number one. And two, also a contributor. The book is great. It's a number of essays that go along with Food, Inc. too. I encourage people to read it. You have an essay in there, and so does that guy from Brazil you mentioned who's developed the ultra-processed food.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And Eric Schlosser is a very good piece in there, too. I kind of was talking to a guy from Europe who's working on the UK and similar issues, another doctor, about how do we kind of start to really deal with the ultra-processed food issue? In some ways, there's controversy about the definition, about what it means, about which foods are bad or good, or is all processed food bad?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And so the food industry tries to obfuscate all the time. But I think it's pretty clear what it is. People know what ultra-processed food is when they see it. And I think he's talking about the best lever really is around consumption. kind of awareness and labeling. And, and you mentioned Chile, I was just in South America for a few months and yeah, you know, the warning labels are clear.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You get, you get a little snack on the airplane and it's got like three giant black, uh, you know, stop signs on it. And I'm like, I'm not eating that, you know, and it, and it, and it works. Um, but it, it, getting that through America's heart. Um, In terms of ultra processed food being kind of the smoking gun, do you think it's the smoking gun that should be the thing we go after?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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A jar of butylated hydroxy toluene in your cupboard? No.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah. I wonder how. I mean, I wonder if, like, I was in Ikaria when I was researching my book, and sardine, and they have, like, you know, legs of ham they make, and they cure it in, like, grape leaves and seaweed and all this stuff. I mean, I wonder if that's as bad as what you would get made in sort of a like, you know, processed meat that you get. Hormel or somebody. Yeah.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Unless you got all the bison and your plains indians.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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It's true. It was just pre-COVID and you launched your book, How to Change Your Mind, which changed the world, I think, in a big way, which- is good. Uh, and then your, your documentary series on Netflix was just remarkable.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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That sort of speaks to Dan Barber's third plate concept.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Which is basically meat as a side dish and having the veggies as the main dish as opposed to two asparagus on a plate next to a steak. Exactly. I do want to go deeper into the meat thing because there's a number of really arguments around meat. There's moral and ethical. There's environmental climate and there's health. And they all get conflated.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And I think, you know, then there's also the scale of like, you know, can we actually scale up regenerative agriculture to have enough animal food for a growing planet? And, you know, there's a lot of controversy and a lot of different opinions about that.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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A farmer, a rancher, Williams, who's done work on this and said, you know, we looked at all the like BLM land and all the unused land and all the land we used to grow sowing corn to feed the animals and Like we could actually have far more meat produced in America in a regenerative way than we do now even in feed loss.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You know, and I'd love to hear your opinion about this because I think that, you know, like you said, meat is a nutritious food. We need protein. There's significant protein deficiency around the world. And, and yet the way we do it now, as you sort of exposed in Omnivore's Dilemma and Food Inc. 1 and also Food Inc. 2, it's just, it's horrible for the animals. It's horrible for the planet.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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It's horrible for the humans who eat it. It's just, it should be outlawed, period. Everybody, I think, can agree on that, except maybe your friend out in California who blacklisted you from Cal Poly Tech.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah. But basically, I think there's general consensus about that. But if we could change the sort of agricultural policies to incentivize regenerative agriculture, which is one of the things I'm working on in my nonprofit, do you think we could kind of move away from these feedlots? Or are they just so entrenched and so consolidated and so stuck, we're just never going to be able to do that?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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If you're a regular listener, you know that I often talk about the gut being central to whole body health and key to living those 100 healthy years, and this includes your skin. Thanks to a fascinating connection known as the gut-skin axis, the state of your gut can influence your skin's health and appearance, reflecting what's happening inside your body.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And, and I think it really helped people understand that there's another way to think about addressing mental health and working with some of the struggles we have as human beings, which are often challenging and great to see how that book has just exploded and how it's become this catalyst for change. Just like I'm the worst dilemma did the same thing for the food, food system.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But really, China owns all of them.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But anyway... Yeah, our evil ways are coming back to bite us.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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So you kind of have this really unique, uh, kind of role in our culture of being kind of the truth-sayer and the truth-teller in a way that people really have a way of warming up to and challenging subjects. Because you're talking about like psychedelics and food, and these are controversial topics, but it's great to see how you sort of threaded that needle and it's beautiful.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Wasn't that one of your food rules? Don't eat anything with a health claim on it?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, I'm filled with all these phytonutrients and folic acid.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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So I've loved that book and I loved what you've done. So congrats on that, Michael.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, I mean, that was one of the most beautiful things I'd ever seen you write was really the book Cooked. And also the sort of, I'm going to botch the sentence, I quoted it in one of my books, which is basically, you know, cooking is one of the essential acts of being human. It's sort of this essential part of who we are and what makes us different and unique.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And it brings together us to nature, to each other, to community. And we've lost that. And the industry has literally hijacked American kitchens.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Because- Well, I'm the one who cooks in my house.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Most people heard about Food, Inc. came out in 2008. And between 2008 and 2014, things have gotten a lot worse, not better. And there is a food movement and you were a catalyst in helping establish that. But Unfortunately, there's so many forces working against it. And there's been consolidation of companies in the food industry.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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That's right. Same thing with my family. I always started cooking with my kids, brought them in the kitchen. Even when they were making a mess, I didn't care. And there was that, Molly Katz had that great kids cookbook, Pretend Soup. And it was like all these really healthy recipes, but they're kind of kid friendly and they're delicious and they're fun. And so.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You know, I think, you know, it's an incredible way to bring families together and to create health. I was in this movie, Fed Up, where we went to South Carolina, in Easley, South Carolina. And I was with this family of five that lived in a trailer. They were on food stamps and disability. The father was on dialysis at 42 from kidney failure from diabetes.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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The mother was 100-plus pounds overweight. The 16-year-old son was almost diabetic and 50% body fat. He should be 10% at that age. And they didn't have a single fresh food in their house. And they had only packaged box package frozen foods. And I didn't even know what they're eating. And I showed them what they're eating. I didn't give them a lecture on how to, you know, eat healthy.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But I said, like, do you know how to cook? Let's, let's make a meal together. And I basically got the guide from the environmental working group, EWG, called Good Food on a Tight Budget. It's good for you, good for your wallet, good for the planet. And I showed them how to peel garlic, how to stir fry, how to make turkey chili, how to make simple salad dressing, how to make a salad.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And they were shocked and they loved the food. And then they were like, one kid goes, Dr. Hyman, do you do this with your family every night? I'm like, yeah, that's what we do. And then they ended up doing it. They didn't have a cutting board or knife. I mean, I was trying to cut like sweet potatoes into pieces with a butter knife. It was not that easy. So I bought him a cutting board.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I bought him knives on my way home on the plane from Amazon, sent to their house. And I gave him a cookbook and I said, you can try it. Here you go.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And they did it, and the father lost 50 pounds, got a new kidney, the mother lost 100 pounds, the son lost 50, regained it, and ended up going to work in Bojangles, which is like a fast food chain down in the south, because there's no other place to work for these kids. It was one of the worst food deserts in America.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And, and I was like, wow, we're basically just one meal away from solving our health crisis. Like one. And I, and, and the son then, you know, gained the weight back, but then he called me and I helped him and he lost 132 pounds and ended up asking me for a letter of recommendation for medical school. So it gave me, it gave me such hope that like, if

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You know, we can get out there in the community with each other, helping and supporting each other. It works. You know, I did this with the church and Saddleback Church with Rick Warren. We did it with 15,000 people, and they lost a quarter million pounds in a year by doing it together. I did this in Cleveland Clinic, you know, at South Point Hospital, which is mostly African-American community.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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We got 300 African-American women coming to a cooking class that I led. You know, I was just like, what do you want? I was like, what's going on here? And I think there's a real hunger for people to know. They just don't know. And I, and I actually say I had an implicit bias, which was people kind of know, but they're lazy and they don't want to do it. But I don't think people really know.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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There's been the explosion of ultra-processed food, even more than it was. And it's led to a real crisis. And what's really exciting to me, though, is it seems like the world is sort of waking up to this, like the movie exposes. So maybe you can share a little bit about your inspiration for

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I think it's so essential, Michael, because as a doctor, I've been giving lectures on the state of our health for 30 years, and I keep having to change my slides because the percent of kids overweight and obese keeps going up and up and up. And now 40% plus kids are overweight. 20% are obese. You know, one in 10 kids are on psych meds and, you know, a lot of other meds.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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doing a food Inc too and why that was important and what the main lessons that, uh, you learned doing it and that you hope that the audience would take from, from watching, by the way, everybody's got to watch the movie. It's great. It's, it's up on streaming services now.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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They're talking about giving little kids Ozempic now for obesity. And it's terrifying because we're, we're literally have a, a, a,

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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state of the world now with kids where their futures are really in jeopardy in terms of their health and well-being, their future happiness, earning capacity, life expectancy are all being threatened by what's happening in the food system and their food supply and in the schools. And so I 100% agree with you. It's like... That's why the front of package labeling effort is really focused on kids.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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How can we not protect our kids? Save the children should be our basically calling cry for actually dealing with this. Because who can argue that? Who can argue that we should be poisoning our kids? But it happens. Like the dietary guidelines committee is supposed to be an independent group of scientists, but often they're highly conflicted.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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The last group is a little bit better than the previous one, but they still came out with a ruling that ultra processed food did not have enough data to connect it to obesity. So they weren't going to kind of make any, any guidelines around it. And I was like, gee, this is terrible. There's like mountains of evidence that this is killing 11 million people a year. Yeah, there is. Right. Yeah.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And you're like, well, what is going on here? And, and, um, and I think the kids thing is key. And I think parents have to get, get, uh, uh, involved. I think this, they can make a difference in schools. You know, I, I'm not sure you probably know eat real, which is a Jordan plane, uh, initiative in California.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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They're doing great work in child schools, Kimball Musk, big green, getting edible school, schoolyard, similar thing with gardens and schools around the country. And, uh, And it's happening. But it just, it seems like too slow. And I don't know if we're just going to poison ourselves to death. I think, you know, lead was the death of Rome because the lead pipes.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Well, I think ultra processed food is going to be the death of America, you know?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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I went to Washington. I met with the folks who were involved in the dietary guidelines, who are not the political, but the sort of people who've been working there in the trenches. And they're like, you know, Mark, we don't have any money. The Congress mandates that we create these dietary guidelines, but we don't actually have a budget to do it. So we have to go to all the other departments.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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No, not to promote them, just to develop them. We have to go around with a tin cup to the other departments in our agency and ask for money. And there's no money to promote them, to educate people about them, to kind of create awareness. It's incredible. What we would be the one bomb fighter jet, we could literally change everything, right?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, it is. And, and, um, just to kind of loop back a little bit about the lab grown meat, because it seems like that could be a good idea, but there are issues with it. And, and I'd love to hear your kind of thoughts about the challenges around that.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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This is Uma Valetti, right?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Where'd you get that? A Costco.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, I mean, part of the problem, and I know Uma, and I spent a weekend with him, and he's a beautiful man. Yeah, he's a very good guy. Brilliant guy, cardiologist, trying to really do the right thing. And I said to him two things which he really never considered. I said, well, if you're going to scale this, where is the feed going to come from?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And you mentioned Cargill, which is one of the biggest food manufacturers and processed food companies in the world. And, you know, it has to come from somewhere. So are we growing fields of corn and soy and vegetables? industrial agriculture to feed lab-grown meat, and at scale, it's going to get worse. And then what energy inputs are you using?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Are you using fossil fuels to fuel these bioreactors that take huge amounts of energy? Are you using renewables? So we're kind of solving one problem but maybe creating another problem. And so I said, unless you can figure out how to – source your food sources for the cultures from regenerative sources and you can get renewal energy, you're kind of in a downward spiral, I think.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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It's just going to have secondary food order effects.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But it's on everything. It's on 70% of our food crops. And if you get out of a restaurant, you know what you're getting. And I'm like really careful, but I checked my urinary levels of glyphosate and they were relatively high. I mean, if you look at the average American, their bodies are full of it and it destroys the microbiome. It has epigenetic effects.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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It's two or three generations down the line. And it's quite harmful. And yet, you know, we don't regulate it and we don't do anything about it. And I mean, I think Monsanto who makes it was sold to Bayer. Bayer. Yeah. I think probably shelving and creating another product that's probably even worse or just as bad and kind of distract us for a minute.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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But, you know, to me, we're in an existential crisis. It's like a national emergency that no one's talking about. And even in the presidential campaign, I remember you wrote that letter to, I think, a potential— Obama, yeah. It was in the New York Times Magazine where you kind of laid out, hey, pay attention to this. But I don't know, does it take a litigation like we did for tobacco?

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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They had Beyonce doing a concert at the same time.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Is it antitrust laws that we need to go after? These are the levers that I'm thinking about.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Well, if she gets to be president, right?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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By the way, I imagine you know her because you're from California, but she doesn't have been talking about these issues. And, you know, President Trump has talked about them. He was on a teleprompter, so I don't know. But at least he was talking about these issues. Bobby Kennedy is talking about chronic disease, whether you agree with his other policies or not.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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as this existential crisis for America. But it's just sort of absent from the political discourse. And it doesn't make sense to me because I think people really care about these issues and they want them to be done.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Well, I think this is a sort of part of our strategy, you know, is with Food Fix and we're partnering with Food Fight USA, which is Mark Cuban and Todd Wagner's nonprofit, to try to create a documentary series really that takes us even deeper. It's more than just one, but multiple, multiple docuseries episodes that sort of catalog the harm that our current food and food system is doing

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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from everything from mental health, to physical health, to economic health, to national security, to academic performance, and global competitiveness, to the environment, climate, social justice. I mean, the list goes on and on. Because food is the nexus for all these things coming together. And they're all siloed. And they're talked about as separate issues, the economic impact.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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These are all things that are connected to food.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, so Michael, this is such a great conversation. You've been such an inspiration to me and so many, and you've been the catalyst for really important change in our food system and our mental health system now. Well, the same goes for you, Mark. And you know what?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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What is exciting now is that people are able to tap into resources and tools and things that are available, like your book, Omnivore's Dilemma, should be mandatory reading for everybody in America. Uh, all the other books who obviously in defense of food, food rules is really fun, but, uh, fooding too now is a great book that came out.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And also, um, you know, you're, this is your mind on plans, which is another book you wrote. It's more around the mental health and the psychedelic space. And you're a journalist, you're a professor, you are, you're an outspoken advocate for, um,

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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telling the truth when no one else wants to tell the truth and it's not that popular, but somehow you, you do it in such a way in such a nice way that people aren't too mad at you. But I think, I think we, we, we have a lot of work to do and we have a lot of education to do, but I think we just got to keep at it.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And I think we just got to keep educating people and I'm going to keep pushing Washington, keep telling stories and hopefully we'll get there. As a final question, I'm curious, you know, where do you see us in five, 10 years with all this?

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Well, the pharma industry probably wouldn't like it. Nobody's going to be taking SSRIs anymore.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, I agree. I'm a pathological optimist, Michael.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And I think you're right about this. I always say change doesn't start in Congress, it ends in Congress. Abolition didn't start, and civil rights, and women's rights, and gay marriage, and all the things that have happened over the last 150 years. It was pressure from outside. Some of it took 100 years, women's vote, getting women to vote.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Okay, let's count on that, Michael. And Michael, keep the good work up and excited for your next book on consciousness. We'll have you back talking about that when it comes out. And everybody go watch the film Food, Inc. 2 and read the book Food, Inc. 2 and check out Michael's other work. And keep on fighting the good fight, Michael. Thank you. You too, Mark. Take care.

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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You're blacklisted. Like being a communist.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Right.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, and most people don't realize that the food industry is the biggest industry on the planet. I think it's $16 or $17 trillion a year because everybody eats. and that it's controlled by just a few dozen CEOs. When you look at the seed companies, there used to be dozens and dozens of them. Now there's like five or so, the fertilizer companies.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And also they're insidious in how they work because they work to kind of gobble up other companies that seem to have a halo of health. So a lot of the health brands that you're having are actually bought by these big food companies.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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Yeah, you know, in Michael Moss's book, it was fascinating to read about how the food industry got together. I think it was in the late 50s in Minnesota because there was a pushback on processed food. And there was this woman named Betty who was a home ec teacher who basically was trying to get families to cook and garden and basically be self-sufficient around food.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And they wanted to get their processed foods into the American kitchen. And they got together and kind of colluded to kind of make convenience king and they succeeded. And it's just gotten worse and worse and worse. And I, you know, I grew up on TV dinners. I'm sure you said you're about my age.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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And Pop-Tarts and all that crap. This industry has become... so controlled by so few people, by so few companies that are all working towards making a profit, which is what they're supposed to do, but at the same time, they're killing us. And what I think that...

The Dr. Hyman Show

Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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The movie really did also was sort of exposed this, one, this consolidation and concentration around the food companies that control our entire food supply and how fragile it is, but also how they've just kind of aggressively pushed more and more processed food and fought at every turn to stop any attempt to try to limit access to or label or restrict or change policies around ultra-processed food.

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Ultra-Processed Food Is the New Tobacco—How Big Food Manipulates Science, Policy, & Your Cravings | Michael Pollan

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Coming up on this episode of The Dr. Hyman Show.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And it's once been said that if- Like dolphins only sleep like one half of their brain at a time. That's right.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah. Rip Van Winkle, he lived for a long time. Yeah. Sleep rather well. I think, I think what's so fascinating to me about sleep is that for me, it's really been a neglected science and medicine. We've sort of not paid much attention to it. You don't sleep, take the sleeping pill and it's, really a wrong approach because there are so many root causes of sleep dysfunction. Great point.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And I really think, you know, they've been under-evaluated and under-understood. But before I want to get into the root causes, I just wanted to sort of give us a broad overview of how big of a problem is sleep deprivation and dysfunctional sleep in our population.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And so it's kind of divided in

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I mean, I remember, honestly, because I was in, you know, residency and working hard and I was delivering babies, working as a family doctor. I mean, I spent many, many, many nights not sleeping at all. So not even having two hours of sleep, just not sleeping and working 36 hours straight. One shift was 60 hours. And, you know, I remember how I would feel. And I was like...

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You know, when you force yourself at first, you're like, your body's just like shutting down. And then you learn how to caffeinate and override your body's sense of needing to sleep. And then you kind of will yourself through. And, you know, the idea is, you know, you're a doctor, you have to be ready to go at any time.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You have to deal with crisis and pick the right answer and do the right thing and be able to function In the worst conditions, which it's kind of like a Navy SEAL, you know?

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I mean, my daughter's in medical school now and she, you know, she called me one morning after one of her first shifts where she had to do this. She's like, I don't want to do this. This is horrible. And I'm like, and I think it's a...

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You know, the sleep deprivation crisis in America, it's like, it's sort of parallel to the lack of exercise, the crappy diet we have, it's degrading our health, and you combine all those things together with all the chronic stress, it's no wonder we're the sickest and fattest nation in the world, pretty much.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Crave more carbs and sugar. I remember that. I mean, when I was like... you know, two in the morning, I'm working in the ER, I'm exhausted. I'm like, give me the sugar.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah. I remember that.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So, you know, it's, it's, the question is, you know, is, is a sleep deprivation, um, a big part of the cause and I, and because of the decline in sleep, it seems like it may, because I've, I've read these studies that they take young college kids and they basically sleep deprived them and they, they're healthy, but then the ones who get sleep deprived just eat more and eat more sugar and carbs.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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It's not negotiable. Yeah. So, so in terms of the, the, the reasons we're not sleeping and we, we, it's clear we're not sleeping. Is it because we're too busy, too stressed? Do we have too many obligations? Is it because we're watching too much Netflix? Is it because we're scrolling on our phones? Is that some other factors?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Like what are the main factors that are leading to the sleep deprivation crisis and that are causing, you know, I last I heard was like 70 million Americans having serious sleep issues.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Right. What, what's, what are the main causes?

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I'm trying to get my wife to stop scrolling on X every night to figure out what's happening in the world. I'm like, why are you doing that?

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah, there's a couple of things I want to drill down into because I think that, you know, in your article, you talked about gut dysbiosis and gut dysfunction and the microbiome is playing a role in sleep, which is something that, you know, most people have never thought of. And it was a substantial part of your article. And we'll link to the article in the show notes.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But it was interesting to me because I think that inflammation plays a big role in sleep disruption too. And the gut microbiome plays a role. And also environmental toxins may play a role. Nutritional deficiencies may play a role. And there are things, hormonal dysregulation plays a role. And these are things that are not really well investigated by conventional doctors and not well understood.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Sometimes it's as simple as just giving someone magnesium because 45% of the population is low in magnesium and you give them magnesium at night and they're sleeping like a baby.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Or their iron's low and they have iron deficiency and people don't realize that low ferritin is correlated with sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Restless leg syndrome and sleep deprivation and nobody checks that. So can you kind of walk us through some of those unusual kind of things that may be contributing besides the social factors and the stress and the adrenal and the... you know, the things that we just talked about?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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That's V-A-G-U-S. That's for relaxation. That's the relaxation nerve.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Interesting. You know, I'm wondering, this thought popped in my head, because we know as we get older... our sleep degrades. That's right. And we also know that as we get older, our gut microbiome degrades and the diversity degrades. Yeah. I wonder if there is a link there because why do people who get older not sleep as well? It's an interesting question.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I don't know if it's been answered, but maybe it's correlated.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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has been seen probably close to 20 million times. He is a PhD in neuroscience from the Medical Research Council in the UK and became a professor of psychiatry at Harvard Med School. He's currently a professor of neuroscience and psychology at University of California, Berkeley, and the director of the Center for Human Sleep Science. He's a

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah. I just was listening to Lee Hood's talk for the Human Longevity Institute yesterday. Do you know Lee Hood?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Fantastic, yeah. He's an assistant biologist, and he was talking about how Pretty soon, we'll be able to look at just a few metabolites in your blood to look at the diversity and health of your microbiome. So through a simple blood test rather than collecting your poop, which isn't really fun for most people.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So, I mean, there's ways we can actually see these patterns and see the biomarkers. And also the gut dysbiosis drives inflammation and it drives activation of an irritable brain. I think we used to think that irritable bowel in medical school was what we called the supertentorial problem, which in English means it's all in your head.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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It's above the part of your brain called the centorium, which just keeps your brain on the top. And it's like, it was a pejorative view that we doctors had, which is if you have irritable bowel, it's because you're just a neurotic person and it's sort of, you're crazy and that's why your tummy's upset. And it turns out that the opposite is true.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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that it's the imbalances in the gut flora that are causing the brain to become irritable. And that's really what you're talking about here is that if you've got imbalanced flora, that your sleep isn't good.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Well, I had a patient... And NF1, or maybe actually NF2 now, because both people have said this to me, there's probiotic companies making sleep probiotics. Yep. I've seen them too. And they said it dramatically increased their deep sleep. And I was like, wow, that's crazy. And I was like, how does that work?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And I think, you know, inflammation also will drive dysfunction of the brain. And most of the brain diseases, and you could argue that sleep is a brain disease, right? Yeah. I mean, it's the brain not doing what it's supposed to do.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Depression, anxiety, bipolar, schizophrenia, autism, ADD, depression, Parkinson's, Alzheimer's. These are all inflammatory brain diseases. Yeah.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Focus is mostly on the effect of sleep on human health and disease, brain and bodies. Published over 200 scientific studies. Received numerous funding awards from National Science Foundation, NIH. And just is an incredible guy with a wealth of knowledge who I learn from every single time.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Rudy Tanzi actually, you know Rudy Tanzi? He presents an amazing set of data which has to do with a certain population that they've studied that have a gene mutation that prevents inflammation. And on autopsy, at death, these people were cognitively perfectly normal.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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On autopsy, their brains were just filled with amyloid, like the worst end case, terminal case of Alzheimer's, but they were perfectly normal cognitively. Which was so striking to me, and it was the inflammation that's really the... Right.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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you're with the right doctor. Yeah, yeah. I mean, this is how the body works. It's just common sense, right? We're one integrated ecosystem. And that's what Lee Red Hood has really pioneered, which is the idea of systems medicine and systems biology, where we're a big network of networks. And everything's talking to everything all the time. And so sleep disruption is sort of

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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The thing that actually I think is, is influenced by so many different factors like toxins. And I personally, I personally had this happen to me. I was the greatest sleeper in the world. And then I got mercury poisoning and we know mercury toxicity. One of the symptoms is insomnia and, and it, and it, I don't know how it works.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I don't know how it causes it, but it's, uh, you know, we were talking earlier before the podcast started about mitochondria and how many of the things that we are exposed to in the environment are mitochondrial toxins and that it's energy and, and The body needs energy to run everything. And I imagine it's critical in sleep regulation as well.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And we get into so much about misconceptions about sleep, why we're struggling with sleep, simple sleep hacks, let's call them, or just strategies to optimize your sleep. Everything from how to navigate your wind-up routine to the things that interfere with sleep to why sleep is so important. And I think you're going to love this conversation.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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That makes me so intimidated.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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The data's very clear, yeah. I mean, this connection to shift workers and increase in mortality and cardiovascular disease and diabetes.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And they're staying up late and they're getting up early.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Interesting. Yeah. I mean, I just came back from Ecuador and there's a culture called the Oshawa culture, one of the last sort of untouched cultures down there. And every morning they have a ritual. You wake up at like, they wake up at like four in the morning and I guess they go to bed for earlier, but they wake up and they drink this thing called Wayusa tea.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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which they drink large volumes of and it makes you kind of vomit, which I didn't drink enough to vomit, but I drank a little ceremonially. And then they sit around and they share their dreams. And depending on what their dreams are, they decide to either go back to bed and skip the day or go out in the world and do whatever they got to do.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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We could have gone on for probably six hours, which may... be a reason I'm going to have him back and talk more about this topic. But sleep is a very deep topic. We barely scratched the surface, but I think you're going to get a great overview in this wonderful conversation with Dr. Matthew Walker. So let's dive right in. So Matthew, welcome. Great to have you here. It's lovely to be here.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Because if their dreams are auspicious, they'll have a good day. And if their dreams are bad... They're going to not go out and take a risk of something bad happening. I should look into that. There's another book you should read. It's called The Kin of Atar Waiting for You. It's all about a culture that their whole world is all about sleep. And everything that happens in sleep is what matters.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And when you're awake, it's stuff that really doesn't matter. So I think you'd like that. Okay. What I want to get into now is sort of the practical things that people are listening and thinking, you know, I don't sleep great or I'm a little sleep deprived or, you know, my sleep quality is not good. Everybody's wearing devices, tracking their numbers, and we're seeing stuff. Yeah.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I think, you know, we talked about a lot of different things from hormonal dysfunction, you know, obviously menopause is a big factor. We talked about even thyroid hormones can affect sleep, low thyroid function, nutritional factors like magnesium, ferritin. We talked about inflammation, the gut microbiome. We talked about just our stressful culture, a lot of factors. Yeah.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So how do we start to, on an individual basis, start to tease apart what's going on, evaluate our sleep and upgrade the quality of our sleep?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I've been trying to get you on for a few years now, and finally we did it. We made it work.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So would everybody be measuring that through like aura rings or watches? Are those very accurate? Are they helpful?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Thank you. And you too, you've got the long COVID hair now, which nobody told you COVID was over, which is good.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Four hours and 37 minutes and 22 seconds.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But they're different, like, I have a Garmin watch, and I have an Oura Ring, and I wake up, and they have widely different recordings.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I actually, I had hair actually longer than this when I was in college. So that was in the seventies. Yeah, you had an excuse.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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What I mean by that is- It's consistent day to day.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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It's still off, but it's off by the same, amount every time.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So you think people should be tracking because otherwise how do you know what's going on, right?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Maybe. So for those who don't know Dr. Matthew Walker, he is the guru of sleep, I would say, in today's world. And I remember back in Cornell when I took a class with a psychologist, James Moss. He was big intro Psych 101. And there was this whole section on sleep. And it kind of blew my mind. And there was a guy named, I think, William DeMent. Oh, my goodness. Who wrote this. Godfather of Sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Okay, so we get a sense of what's going on with our sleep. How do we start to unpack what to do to fix our sleep? Give us the kind of Matthew Walker take home. Collection list. What are the things we're doing wrong and what do we have to fix and how do we get to, we call it sleep hygiene or sleep practices or even tests that we should do to figure out what's going on if we're not sleeping well.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So you go to bed and you wake up at the same time every day?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And wait, before you jump off that, does it matter like when? Because I've heard if you get to sleep before midnight, it's better quality sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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This is where Seeds DSO, one daily symbiotic, can be so effective. DS-01 is more than just a probiotic for digestive health. With 24 clinically and scientifically studied probiotic strains and a plant-based prebiotic, it's designed for benefits in and beyond the gut, including healthy regularity, gut immune function, gut barrier integrity, heart health, and yes, even clear, healthy skin.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But getting to sleep earlier, like 9, 10, is that better than going to sleep like midnight?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Because you're not tired enough.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah, the Godfather of Sleep. And so, you know, nobody else really has come on the scene since he was around. And you wrote this book called Why We Sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And, you know, it's something probably most people have never thought about. And yet sleep, it turns out, is probably one of the most important things that we do. And many people in the longevity space and the health space And I'm sort of surprised to hear this. I put it above nutrition, above exercise, right?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I mean, the R-ring is like definitely a metronome for like if I drink something, I'm like, God.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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The R-ring has kind of caused alcohol consumption to go down.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I tell you what, I'm sure it has because everybody who has an Oura Ring tells me they notice the same thing and it's changed their amount of alcohol intake.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But does it matter if you're like in your bedroom, you have incandescent lights? Is that a problem or should you change those red light bulbs? You can go for red light bulbs, but just keep it.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I'm literally buying a new house in Austin and I'm literally putting in dimmer lights because there's no dimmers in the house. I'm like, it's like $3,000 to put all

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But the light thing, did you buy this whole red light thing?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So you shouldn't be buying those blue blocker glasses or...

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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That's what we're reading on them. Yeah.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And they stimulate dopamine.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Yeah, I've used the Kindle. And I think that when you do the Kindle, it's got the black thing and

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Hmm. Corey Booker is a friend of mine said he listens to my podcast at night to put himself to sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Distracting your mind.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Tell us about the hot bath thing. Because I've heard different theories about this, but it's like when you heat your body temperature up And then when it's coming down, it helps you fall asleep. But I've also heard people saying cold plunges before bedtime, which seems like the opposite of what you'd want to do, also help with sleep. So I'd love your thoughts on that.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I mean, I do Epsom salt, which is magnesium.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I use lavender drops. I call my ultra bath because the lavender drops reduce cortisol.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I was using it, but then I had it set wrong. And then I got too cold in the middle of the night.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Okay, that's good. So if I tried tea, I'd get the same benefit.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Interesting. So the cool temperature at night is important. Yes, it is. I would say the best sleep I've had in decades was when I went winter camping a couple of years ago. And it was like, you know, the yurt was covered completely in snow. You had to dig yourself out and go in. But I was, it was, you know, there was no wood stove or anything.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I'm in my sleeping bag and I was warm, but I was, it was cold. And I slept like 10 hours, which I don't remember.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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No, there was no Wi-Fi, there was no electric light, EMS, and I had just snow skied, would cross-country skis up a mountain to get there.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And dark matters too, right? Not just... Correct. Because I think, you know, we think your eyes are closed when it's dark, but it's not, doesn't matter, right? If your eyes are open or closed, it doesn't matter.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Well, it was... Certainly not you, because you've done a great job. And you published a paper recently in a very prestigious medical journal called PLOS Biology, called The New Science of Sleep from Cells to Large-Scale Societies, which I thought was an incredible framing around sleep, because you know, most of us think we sleep because we have to, we get tired. If we don't, we feel crappy.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I tell you, my wife and I. are the same, which is fantastic.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I call her my was-wife or whatever, my ex-wife. She had the opposite. She liked it hot. I liked it cold. And so she did a whole comedy skit about it.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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These are really simple practices. All the things you talked about, the Those practices, the timing and the regularity and the quality and the quantity, the temperature, the wind-down routine, the light reduction, these are things that are pretty simple and that work. And it's not rocket science, but the science is actually there. What about EMS? Is that a thing?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I mean, I noticed when the power goes out in our house for some reason, there's a tornado or something. And I'm like, wow, I slept so good last night.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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That's really amazing set of simple practices that people can have. What about supplements? Andrew talks about apigenin and different things. How good is the data on that? Magnesium for sure I know is something that about 45% of the population is low in. I call it the relaxation mineral. It relaxes your muscles, your nervous system, your brain.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And I know anecdotally that my patients all say that if I sleep so great with it. Tell me, what does the data show about magnesium and other supplements?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And that's what most of us know. And it sleeps in annoyance for some people because it means they can't get enough work done and they want to watch more TV or they want to create their business or they want to like go out and party, but they got to do this annoying thing called sleep. And it turns out that it's sort of,

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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It's about 45% of the population.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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essential to the fabric of everything that we care about that matters, right down to our biochemistry and cellular physiology, all the way to what happens in society and across a whole spectrum of human experience. So can you kind of walk us through, From maybe start from like the big picture, from the large scale impact of sleep and lack of sleep and poor sleep, which is an epidemic. Yeah.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So it doesn't work for older people?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Man, man, I can see why all these podcasters have you on for like six-part series. I could talk to you for hours and hours about this. I've got like a thousand more questions.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And if you're listening out there and you have sleep problems, which I know a lot of you do because it's rampant, definitely read Matt's book, Why We Sleep.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And because your voice is so great, if you put it on at night, it's the perfect sleep aid.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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I know you, and I can verify that is not true. And Matt's website is whywesleep.org.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And sort of lay out like how big of a problem sleep is for us, because I know I don't think people really realize how big of a problem it is. And then and then let's kind of walk through during the session and podcast how we get down to.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Very grateful for your work, Matt. And the place they can do that QQRT is at the sleepdiplomat.com?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Well, I know you've changed so many people's lives, including mine, and your work is just tremendous. And I am definitely going to have to have you back when you're in Austin in my new studio because you're going to also be living there. I will spend some time there, absolutely. And I want to ask you about dreams. I want to ask you about a lot of things we didn't get to today.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You're the best, Matt.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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the biology of sleep, the cellular impact of sleep or lack of sleep, and then the factors that really are driving a lot of the stuff and the things that people aren't even thinking about. For example, like the bacteria in your gut. Like who thinks that the bacteria in your gut actually play a role in your sleep? But they do. And I can tell you they do because I know they have for me.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Thank you. I do all this because, honestly, I was so sick, and I know how much people suffer and how much needless suffering is out there and how many answers we actually do have. And so just talking to you and learning what you've done to sort of investigate the nature of sleep and what role it plays in our health and our life is so important. And for me, it's like...

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You know, it makes my work easier because I don't have to know everything. You know it. I can just kind of talk about it. So, Matt, thanks for being on the podcast.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And good luck with everything you're doing. I'm so excited about what you're going to be doing next, which I can imagine is going to be something really fun we talked about, but we'll talk about it on the next podcast. Thanks again, Mark. Take care. If you love this podcast, please share it with someone else you think would also enjoy it.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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We'll see you next time on The Dr. Hyman Show. And this podcast is separate from my clinical practice at the Ultra Wellness Center and Function Health, where I am chief medical officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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DS-01 is formulated with specific probiotic strains and a plant-based prebiotic clinically validated to support clear skin and to reinforce the gut-skin axis, supporting healthy aging and nourishing the skin from the inside out. My belief in Seed's science and their mission to set a new standard in probiotics is so strong that I've even joined their clinical board.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And if you're looking for a functional medicine practitioner, visit ifm.org and search their Find a Practitioner database. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public.

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How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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And there's other things like that that people aren't talking about, like nutrition and hormones and other things. So let's start by sort of What inspired you to write this really sweeping view of sleep that you recently published?

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Because the sleep-deprived individual is kind of checked out.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Before you jump into the brain function, it's true because when you think about who you want to hang out with, if someone's depressed- you don't really want to hang out with them. It's kind of a bummer. And if someone's sleep deprived, they're kind of depressed by default.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Seed is offering my community 25% off to try DSO1 for themselves. Visit seed.com slash hymen and use code 25hymen to redeem 25% off your first month of Seed's DSO1 daily symbiotic. That's seed.com slash hymen code 25hymen. How do you know what protein supplement is right for you? With so many options out there, it's easy to feel confused.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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But here's the thing, most protein powders don't work the way you think. When you consume protein, your body doesn't just use it as is to build muscle or repair tissue. Instead, it breaks the protein down into amino acids first. Then it takes the essential amino acids, the ones your body actually needs, and uses them to create new proteins. Here's the catch. Not all of those amino acids get used.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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Oh, that's sleep restriction.

The Dr. Hyman Show

How Sleep Rewires Your Brain, Balances Your Hormones & Extends Your Life | Dr. Matthew Walker

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So it causes the adverse expression of certain genes that lead to more illness.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And the answer is that a very small amount of our immune system function is hardwired into our genes. The majority of our immune system function is not heritable. It is changed by the environment upon which we live that starts the moment of conception that influences our genes of our immune system and how it functions. So that's number one, which gives us room to play, right?

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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That means we can do something about it. That's good. Number two, recently technology has been developed in which you can take blood from a person, even just a finger stick of blood, and using the technology available today, you can measure aspects of the blood, which is called the epigenetic component of the blood,

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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to see what, using certain kinds of mathematical algorithms, your biological age is. And this has kind of become the rage recently, and you've talked about it in your podcast before, these molecular aging clocks that are developed from a blood spot. And then a person, hopefully, you know, when they get their data back, it says, oh, geez, I'm 45 years of age, but my biological age is only 35.

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That's really good. Or not so good is I'm 40 and my biological age is 60. That's not so good. Now, what are you really measuring? And this is, I think, an important thing that a lot of people don't understand. When you take a blood sample, even a blood spot, that blood that you are giving for that sample is made of three principal things. One is water and plasma proteins, that's the liquid.

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Second is the red stuff in the blood, which are the red blood cells, the erythrocytes, which are the predominant cells. And then about 10% are what are called the white blood cells, sometimes called the Buffy coat, and those are immune cells. So the majority of the blood that you have is not immune cells. The majority is either the plasma proteins and the erythrocytes.

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Now, it turns out that plasma proteins and erythrocytes don't have DNA. So when you're measuring then the biological age of a blood spot sample, you're actually measuring the age indirectly of the immune system. Yeah.

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And I think a lot of people don't understand that. They don't know that. So when they get their data back, based upon what the algorithm was used to determine biological age, they're really doing it off that cell type, your immune cell type, to see what your biological age is. And there are different ways that that data can be analyzed to give different methods of clock determination.

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Now, when I read these early papers, I thought to myself, hold on, if that's the case, then don't we have now a method of interrogating the age of the immune system against the way that a person looks, acts, and feels? What happens if we start studying the age of their immune system against their headaches?

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or against their energy level, or against their sleep, or against their arthritis, or against their cognitive performance, or whatever variable, or their exercise tolerance. Now people are starting to do that. And then, at the start of COVID, I was wearing my fitness monitor, my Oura Ring, and

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I got wondering, I wonder if the Oura Ring, when it's measuring these biometrics, is indirectly measuring aspects of my immune system.

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And so then I started to say, well, if you look at heart rate variability, you look at body temperature upon sleeping, if you look at sleep patterns, if you look at heart rate, if you look at respiration oxygen levels, all these things are indirect surrogate markers for immune system function.

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So then I started to say, could we correlate the immune age that we come off of our blood spot analysis with our Fitbit or whatever. In this case, I was using Oura Ring. And I did a couple of early papers on this, little publications. And then I found out that the company, Oura, was rapidly involved with studying with Stanford.

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the relationship between the biometrics that come off the Oura Ring with that of immune system function. And they published the paper showing that you could detect some days before you got an infection based on your Oura Ring data whether you were going to have an immune problem. Wow.

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These are the interesting things that we're starting to learn about how the immune system is connected to how we look, act, and feel. Then I started to say, well, what about obesity? Let's talk about that for a second. So I think that there's two types of obesity. One type I call friendly fat. This is like Santa Claus. That person doesn't have altered metabolic function. Their insulin's fine.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Their blood sugar is fine. Their lipids are fine. Their HSCRP is low. They have no apparent chronic disease, yet their BMIs are over 40. Really? Yes. And these people have been studied extensively. They have friendly fat. Now, what's the other kind of fat? It's angry fat. Angry fat is when those same fat cells and those people no longer at home, they don't feel at home.

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And they produce then their own set of responses to feeling not at home, which are called adipocytokines, which are inflammatory markers that travel in the blood to all of their tissues and say, I'm fed up. I'm as fat cells, I'm fed up and I'm not going to take it anymore.

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Precisely. And that's the immune system. Why? Because these same innate immune cells that we were talking about, macrophages, circulate also in the fat cells into the adipocyte mass. And they communicate with them. And if they're upset, they're going to tell the adipocytes, you ought to be upset too. And that makes angry fat.

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Now, what happens when they stick around for a long time and they do mischief? They die there. And what are those called? They're called crown cells. And you can see those in people that are metabolically unstable, that are obese. If you do a thin section under the microscope of their fat, you do a needle puncture biopsy and you look at their fat cells, you'll find these crown cells.

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Those are the skeletons of the dead immune cells that told the fat cells they should be upset. Now you're going to say to me, well, what's the percentage of people with friendly fat versus the people with angry fat? Well, it's a great preponderance of angry fat. And then that then begs the question, why would fat become angry? Well, it would become angry because the immune system is angry.

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Well, why would the immune system be angry? Where did it get its message? It got its message from the gut.

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So if the gut's angry. Then the liver is angry. That's NASH, which the fat cells are angry. That's metabolic unstable obesity. And then the microglia, which is the brain's immune system, is angry. And so what do we see? Dementia, fatty liver, problems as it relates to diabetes and arthritis.

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all interconnected to this web of understanding. So what's the treatment? Get rid of angry. Get rid of angry. What is angry? That's the immune activated cells that are trying to protect you against a foreigner called the way you're living.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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That's a great contributor. We can also have chronic infections. We can also have xenobotic exposure where the body says these are hostile molecules.

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That's right.

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And that's why you're such an amazing detective, because you're the guy, as the clinician, that has pieced that together into an understandable, personalized approach to that patient's places. They don't have a defective immune system. Let's be really clear about this. They have an immune system that's doing what it should do based upon the exposure that it's been experiencing.

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That's right. And it fights back. When it fights back, it produces inflammation.

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And so, you know, this whole remarkable observation you've had reproducible with the 20-day detoxification program. I mean, what is that doing? That's lowering the exposure to all these things that the body might call upsetting.

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And giving the chance the body to rest and the immune system to rest.

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Yes, and we can see it change rapidly. We're not talking about years.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So let me give you an observation I made. This is my aha for the last two years. So I found this paper, which was called the Immune Inflammatory Index. I'd never heard of this before. And so I looked into it. It was actually some work that had been done in Denmark. I looked at the, what is the immune inflammatory index?

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And it's actually a very simple algorithm that anyone can do from a blood test. It is a taking the differential from a CBC, complete blood count, and putting it through a simple arithmetic equation that anybody can do because it's simple math, of the relative number of neutrophils, lymphocytes, and platelets

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in your blood from a standard blood test, you do a calculation, and it will tell you from the immune inflammatory index, it's what's called the result of that equation, if it's above two, then you start to be into an inflammatory state that is associated with a whole variety of different diseases.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And there are many, many papers now that have been published over the last couple of years on the use of the immune inflammatory index. So I started to talk to my colleagues about this. I said, you know, why aren't we using the immune inflammatory index? Because it's a standard part of every blood test that a person has. We're just not doing the calculation.

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When we started using that and we looked at them before and after it, say where they were on tartary buckwheat or on these low allergy, low potential diets, your detox approach, lo and behold, the immune inflammatory index starts coming down very rapidly. It's a very simple test. And so now we have a simple marker.

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I'm not saying it's a be all and end all, but I'm saying it's a very inexpensive first level. So now we have this clinical observation trial that we're doing with a whole variety of people, including pediatric patients,

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with a group of docs that are willing to participate with us in looking at clinically how the inflammatory and immune inflammatory index can be used in their practice for designing personalized intervention. So this is where we're going. This is like a first level beachhead. It's very simple.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So there's a panel of the following. The majority of collisions can have access to that are standard reimbursable analytes. The first, as I mentioned, is a complete blood count with differential. Which measures your... Your red cells and then your white cells. What type of white cells?

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And you put it into this little equation.

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The second is secretory IgA, which is measured in your saliva.

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So that infers aspects of your mucosal immunity, that first line of defense on your mucosal membranes that protect you against stuff getting into your body and creating mischief.

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It can be done there as well. That's correct. Then the third is the, you've talked about it a lot. In fact, you mentioned Paul Ritker, who was a developer and promoter of high sensitivity CRP, C-reactive protein. C-reactive protein is a molecule made by your body's immune system or actually by the hepatocytes. That then is related to inflammatory burden.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And this high sensitivity variant gives you a much more sensitive determination of your immune cell inflammatory potential. And anything above, say, one to two on that test is indicative that there's some kind of a chronic inflammatory condition that may be present. So if you use that small panel, all of which are inexpensive and readily available, now you have- This is CBC, IgA, and a CRP, HSCRP.

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Well, that will tell you if the person is in a state of immune unrest.

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They can conceivably. The way I think they're generally used by most practitioners is to look at them just kind of visually and see if there's an imbalance because we know that the IgA is going to be an innate mucosal immune system.

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We know that HSRP is a systemic immune inflammatory variable, and we know your CPC data is going to be related to your hematopoietic immune system, so that would be a combination of innate and adaptive immune systems.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And I can say, you know, myself being a client of Function Health and now tracking, I've had two sets of analyses done.

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When I got more heavily on our program, the things that we're talking about, and that is really making sure I'm disciplined about these low inflammatory promoting things, including Himalayan tartary buckwheat, but the whole diet approach and lifestyle approach, lo and behold, all these markers that I were just talking about in my function improved. Improved.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Well, let's look at Yamanaka factors. You spoke about that in your book. So Yamanaka factors won a Nobel Prize for their discovery, Professor Yamanaka. Are these genes that are associated with longevity? And so people that have been into the longevity space have been trying to find drugs or ways of intervening to favorably influence the expression of Yamanaka factors to extend life.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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One of those Yamanaka factors is a epigenetic regulatory agent for the patterns that associate themselves with immune system function. And so we're indirectly with those as one of the things that's associated with longevity affecting immune cell epigenetics, which affects immune cell function.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Now, it turns out that we are learning, when I say we, that's a plural we, we're just a small little part of the bigger we here. are starting to understand that the things that we do in our lives, including eating, send signals to these gene translation events that epigenetically mark and regulate how our immune system is going to respond to our environment.

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So if we eat diets that are gene regulatory and they put our genes at rest in our immune system, then lo and behold, we can tolerate a lot more stuff. But if we eat foods like high in sugar, they do the opposite. that aggravate the way that our genes are marked for our immune system. Now we're hypersensitive.

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Now we suddenly, and people will, you know, you know this, you've spoken to it many times, the patients will start this spreading effect. They'll start with one thing and it gets worse and worse. And then it becomes pan everything. They become sensitive to everything because their immune system is so aggravated, it can't discriminate anymore. It just has pan allergic response to the world.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Yeah, that's right. So this is all part of the regulatory process that occurs way upstream with the signals that the immune system is getting from how it's being treated.

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Why are we so sick? It's because our genes stayed the same, but the environment in which they're exposed has changed dramatically.

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Dr. Hyman, I can't tell you how excited I am to really keep exploring together what we could create. It's always fascinating to me to see what our mind mill can produce.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Oh, just a second. Are we sure it's depression or is it not that we have enhanced the turnover of those cells by causing their lower life expectancy? In other words, we've made them so senescent that they go away quickly because they are basically being killed.

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And so it's not that we've depressed them, it's that we've turned them over more rapidly because we're not sustaining their functional ability.

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Did I get that right? I mean, yes, you did phenomenologically. I think, yes, you did. But I think mechanistically, I think there's maybe a little bit more to the story. It has to do with the turnover and life cycle of these different cells within our immune system. So as we've said earlier in this discussion, immune cells kind of sacrifice themselves often for their defense.

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They will undergo cell suicide as a consequence of when they are overly called on. And so maybe what we're talking about as an immune system that looks like it's underactive with these natural killer cells, it's actually just that the system is so turned on that they're not able to replicate and keep their function. And so what we need to do is lower the burden to allow them to catch up.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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That's right. So rather than give more natural killer cells, what we need to do is find the mechanism that's causing the eradication or the overactivity of those cells. They're short in lifetime. and reduce the senescence of the cells.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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As I said earlier, one of the most important lessons for me in all my years of studying cell biology and health is that every process that I can think of in the body that I've come in contact with has a destructive or a breakdown phase and a buildup phase. So think of this as a highway with two lanes. One lane is the area of breaking down

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On the other side of the highway is a lane that's building back up. Now, in terms of metabolism, we call that catabolism and anabolism. We say catabolism is you break down macronutrients, protein, carbohydrate, and fat into calories of energy. And then you use those calories of energy to build back up tissues like muscle and other tissues that are needed.

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So catabolism and anabolism, we'd like to be balanced. But that can occur, that same model can go right down to every cell type. So let's talk about molecules that we want to put a label on. Let's talk about prostaglandin E2, which we call an inflammatory molecule. So we say, oh, gee, we see a high level of that molecule in the blood if a person has a lot of inflammation.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So we want to get rid of it. How do we get rid of it? We block it with an anti-inflammatory drug like inomethacin or ibuprofen. That blocks PGE2. Now, but when we block PGE2, what happens? Then we become more immune immune. suppressed and now we become more at risk to opportunistic infection. So it's not that PGE2 is a bad molecule. It's part of a balance of one side of the road.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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What we need is then a counterbalance on the other side of the road for PGE1. And we can do that by properly navigating the immune system into resilience. So it's balanced between PGA2 and PGE1. That's just one of a myriad of examples that we could go through in physiology.

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So our role is to find ways of restoring that resilience so your body has that ability to go on both sides of the road simultaneously.

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Yes.

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We are right now, for the first time, I think, in human history, able to find some answers to that question. That's the exciting situation that we find ourselves in. So what have we learned? So let me go back, if I can, to universal learnings. historic learning.

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You have done a lot in bringing up Dan Buettner's work with Blue Zones and how do they relate and you've traveled these countries and you've spoken eloquently and you've been in videos and movies and you've brought to people's understanding that certain kind of simple lifestyles were associated with increased longevity.

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And so we started asking the question, what are the principles that kind of the through line that connect these things together that when we actually ask questions about how these things influence their immune system, we can come up with answers and those answers lead us into ways that we can employ that in our lives.

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Just this week, as we're having this conversation in a very well-respected journal, Nature Medicine, is published this incredible study from Tanzania.

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It's because our genes stayed the same, but the environment in which they're exposed has changed dramatically. 50,000 new chemicals of unknown toxicology introduced in the environment. Increased stress patterns. Time urgency with social media. Environmental changes in our climate that cause all sorts of different changes with bugs and pathogens and the biosphere, which has changed.

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Several thousand Tanzanians were divided into two groups. One group were individuals that were eating the traditional African diet. The other group were people that had become westernized, eating the westernized diet. So many cultures are undergoing that transition where you can find the fast food. And the study did a very detailed evaluation of what was the traditional African diet in Tanzania.

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Because obviously people eat their indigenous foods, the things that they grow and eat. So it's very plant-based. They have a lot of plantains and they have a lot of bananas. And they also ferment these. So it's fermented products. They have these non-glutinous grains, sorghum. And so it's very high fiber, obviously minimum processed, and very rich in phytochemicals and very colored.

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If you look at the photographs in the publication, which are colored, you can see these diets are very beautifully colored. Then, what are the westernized diets? Well, in the same country, they have photos of those. You can have those photos anywhere in the world. They're the convenience foods, the fast foods, the things that a lot of people are drawn to.

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And so they then studied the individual's metabolism and their immune cells on both these diets. Living in the same country, sharing the same gene pools, and what did they found? Exactly what we've been talking about. Incredible different marks on their immune cells when they ate their traditional diets with low inflammatory potential, low gene activation, low alarm response.

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Their fat was friendly, what little fat they had. And the other group, the westernized diet group, exactly what we see in the rest of the world when you get into the westernized diet. The immune cell profiles change, they become inflammatory potential, senescent, these secretory inflammatory types. They have the zombie cells. They have the issues of meta-inflammation.

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And so we can see this at the genetic expression level by the signals that these foods that they're eating are signaling to the genes that regulate then the function of their immune systems.

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Yes. In fact, what has been found, this is the last 10 years, is if you were to only measure one thing that would determine the year of your death, it would be the age of your immune system. That's the best data we have to date to predict your longevity, is the age of your immune system.

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And correlating that with epidemiological studies of longevity, which those papers are now being published. What we're talking about here may sound very matter-of-fact, but actually this is seismic changes in thinking. Because now we have just not just a paradigm, we actually have a model that is modifiable

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And we have a rationale as to why these diets that were associated with blue zones have this through line of similar foods. Not that the people in Tanzania don't eat the same foods in Sardinia, but they have this very high polyphenol content. They are very colored with their different phytochemicals. Things that we have never taken seriously in American nutrition.

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We thought that we could throw them away. We could process them to white because white is close to godliness. We don't need all these colored things. It is produced flavors. And now we don't have sweetened fat as a flavor. We have the flavor of whatever that polyphenol mixture is producing. We don't like that. We want sweet fat and salt. So this is a whole shifting recognition.

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When you asked me the first question on our discussion, why do we have so much chronic illness? It's all these variables that are changing at a time where we need maximum immune resilience. And we've taken away all the things that are needed for immune resilience.

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Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Absolutely. So let me say one more thing to that. If you go to Google or wherever you want to search and ask, what is the historic value of these bioflavonoids or polyphenols in your diet? What it will say, I think,

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The loss of biosphere diversity, the simplification of our diet. There are 30,000 edible foods of which we constitute 90% of our calories from less than eight foods.

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Okay, that's what you say. That's not what Chad TTP will say. It will say... that they're antioxidants. That'll be the first thing it says. Now, I can tell you I'm an expert in antioxidants. I think I fulfill that criteria. I started in the 70s and doing research and publishing papers. And I have always questioned whether that was the adequate explanation for how these flavonoids work.

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Now, it is true that they're antioxidants. It is true they'll soak up oxygen radicals. To me, it never seemed like an adequate explanation because Albert St. Georgi, who won a Nobel Prize, as you know, in chemistry for his discovery of vitamin C, he developed the concept of the guinea pig as the test animal. Do you know the story about that?

The Dr. Hyman Show

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That's right. And so what happened when he did look for a marker organism that he could test anti-scorbutic, anti-scurvy effects, he chose a guinea pig because it has this genetic aberration that we have, a gene that doesn't allow us to make vitamin C, which like other animals, including the goat, can make vitamin C in their liver.

The Dr. Hyman Show

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In fact, the goat makes over almost a gram a day of vitamin C in its own liver. So he chose the guinea pig. And so he was able to show by taking paprika and extracting it, because it's very high in vitamin C, and he was the first guy to form crystalline vitamin C and gave it to the guinea pig and treated scurvy for the first time in the guinea pig model of scurvy.

The Dr. Hyman Show

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However, and this is a point that most people don't know, that if he used the ultra-pure vitamin C, he only got the guinea pigs almost well. But they weren't totally well. The only way they could get totally well was to give them the impure vitamin C that had kind of an orange color to it. like it had impurities from paprika. It wasn't purely crystalline white. And then they got well.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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What do you think that stuff was coloring the vitamin C? It was flavonoids. He called it vitamin P for permeability because it prevented capillary permeability. Then people said, well, it's not really a vitamin, so let's call it substance P. Then that got degraded to where it kind of completely got lost. He was the first person to start talking about

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So when we started asking, what are the things that our genes never knew they were going to be exposed to over the course of a very short period of human history, we're talking like less than a hundred years, much less, our genes can't mutate fast enough to keep up with that. So what happens is.

The Dr. Hyman Show

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actual specific effects of a flavonoid on a health outcome. Now, let me give you another example. So, you know dill. I think any person can detect the difference between dill and spearmint.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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What is the detection you use to detect the difference between dill?

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Okay, your taste buds. And what are your taste buds? They're neuroactive receptors of information from your diet, right? The signals that are coming from your diet. What are those signals? Those signals are something in that

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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that plant right those are molecules in the plant okay now i'm going to give you a little factoid you may be unaware of so what is the molecule that produces the flavoring of dill And the flavoring of spearmint. It's the same molecule.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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It's called carvone. Now, here is the point of my story. It turns out the only difference between the carvone that's in dill and the carvone that's in spearmint is the way that it rotates plane polarized light. One rotates plane polarized light to the right. The other rotates plane polarized light to the left. That's called R and S carbone. That's a chemical nomenclature.

The Dr. Hyman Show

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They only differ by their handedness. One is right hand. Yes. To the extent that you would never dismiss the mistake experiment. Think of that for a moment as it relates to the information that our body's receiving. It is so precise that it's down to the ability to rotate plane polarized light in its specificity. So we just say flavonoids are antioxidants. That's BS.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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They're cell-specific regulators of gene expression patterns.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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This is a pharmacopoeia of thousands of compounds that we eat in our diet.

The Dr. Hyman Show

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Yeah.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Yes, there is a correlation between childbearing and autoimmune disease. If you were to only measure one thing that would determine the year of your death, it would be...

The Dr. Hyman Show

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Right.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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In fact, in 1900, I remember reading some of the original reports saying if there was a heart disease patient in clinic, they used to run over and try to see them because they may not see another one in their practice.

The Dr. Hyman Show

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So this is a plant that has a kind of... Plus it's high in protein, and its protein utilizability is close to that of meat. That's incredible.

The Dr. Hyman Show

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I think that this work that we've been doing is kind of a model in which nature is giving us a peek into some of its mystery in ways that we didn't understand before. Nature doesn't divulge her secrets easily. I think you have to do it a step at a time. What we first found was this 3,500-year-old food.

The Dr. Hyman Show

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When we analyzed it very precisely for its composition, we found there were 121 different phytochemicals from the polyphenol family across all the various families. The flavonol, flavonoid, flavone, and anthocyanin families. They were members across that whole range of plant compounds. So then I asked a question. I said, now hold it just a minute.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And so these things that we take for granted today, and then we layer on top of that, of course, things like autism and like atopy and allergy and asthma and eczema. and autoimmune disease. Where are these all coming from? Our genes have stayed the same.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Why would a plant go to the trouble, because metabolically it's very costly for it to make 120 different individual chemicals. Why would it do that? Maybe it only needs one thing. Like, why doesn't it just make quercetin? Quercetin has all these value propositions. Why doesn't it just make rutin? Why doesn't it just make homoeriodictyol? Why doesn't it just make, and I could go down the list.

The Dr. Hyman Show

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And the answer is that nature is super intelligent. Because it is recognized that regulatory function of genes requires multiple cell-specific activities to orchestrate outcome for maximum resilience, to maintain the redundancy of our system so that we have maximum opportunities for positive outcome from exposure. Now, why do those flavonoids get built in the plant? It wasn't for us, obviously.

The Dr. Hyman Show

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It was because that's the plant's immune system. And that plant is subjected to really hostile conditions. Yeah, the climate is horrible. The soil is horrible. The insects are there, the mold and rust and all this stuff. So it has, plus it gets sunburned like mad.

The Dr. Hyman Show

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So it has all these members of its orchestra that are there to play this suite of immune innate function that allows it to survive for millions, well, hundreds of thousands, probably millions of years.

The Dr. Hyman Show

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And it turns out, lo and behold, that the mechanism by which that plant is able to protect itself by these compounds speaks right into the mechanism that our innate immune system in humans when consuming that plant can use as fuel, can use as information. So here's a specific example of food as information. It's not just an antioxidant effect.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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It's a gene expression effect through this epigenetic regulation of multiple genes that are controlling multiple functions. So now let's go to your question, which is what about this research trial that we did? So in this case, we asked in humans, without controlling their diet. Just go ahead and eat your normal ad-lib diet, so it's not going to be a diet-controlled study.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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What happens if we gave you a fairly enriched level of these Himalayan tartary buckwheat polyphenols, this array of substances, to the level that you were going to get about 1,200 milligrams a day? That would be equivalent to consuming about a half a cup of tartary buckwheat flour a day. It would be equivalent to that.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And the reason we chose that is that there were data that had already been published in the Asian medical literature showing that they could show clinical effects in humans in terms of improved insulin sensitivity, reduced inflammation, reduced lipids when they fed that amount of flour to individuals. So I said, okay, let's study it at the gene level in immune cells.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And lo and behold, in these individuals, when they consumed that level of these polyphenols over the course of 90 days, so three months, what did we find? Now, we were told when we started this study, we probably wouldn't find anything of statistical significance because the background of diet would overcome whatever signal we're getting from the supplement.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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But it turns out that was wrong, that the signal was so strong on our immune system of these 50 subjects that we had in the trial that some of the epigenetic patterns in their immune genes were amplified or altered by 20-fold. Wow. Not 20%, 20-fold. I mean, it just stood out like the Empire State Building off of the other gene array. That's like 2,000%. Right, exactly.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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This is not like a big discovery process. All you have to do is ask the right question. The answers are very obvious. Our genes have stayed the same. We didn't suddenly mutate into autism genes. we didn't suddenly become autoimmune because our genes changed. Our environment change would send signals to our genes to respond in such a way that it produces what we then call clinically a disease.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So then people would say, okay, interesting, but does it mean anything? So then we did a functional analysis as to what were these genes regulating in terms of the cell function. And they were regulating two interesting pathways or networks. One is called the ceramide kinase network, and the other is called COP9.

The Dr. Hyman Show

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This is a little scientific geekism, but what I'll tell you is that both of those are fundamental longevity pathways.

The Dr. Hyman Show

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And so what this then translated to when we did the algorithms of aging clock analysis of the immune cells is that we reduced the rate of aging of those immune cells by 47% over the course of three months.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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reduced the rate of aging of the immune cells by 47%.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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I mean, this had never been shown before. Now, let me be very honest. This was a pilot trial. It was a small number of subjects. It wasn't blinded. It wasn't placebo-controlled. So there's legitimate criticism that this doesn't fulfill all the gold standard criteria. But you're going to fix that. We are.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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We are doing an 800-person trial under very controlled, blinded, placebo-controlled conditions, initiated actually this month to be completed by the end of the year of 2025. We will wait and see. But this is the first study I think ever been done on a single food and its effect on immune cell epigenomic influence on cellular aging and cellular function, inflammatory pathways.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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I believe we will contribute to the body of science some aha that will leverage this forward in ways that have never been seen before. I am really excited about this because I think it not only will validate our

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Our thought that this Himalayan tartary buckwheat is really an important agricultural product, but it'll also provide a model for which other studies can be done on many other interesting plant-derived things that are associated with longevity. And it gives us a testable model that we can replicate.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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That's exactly right.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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We give it a name. Now, what it is is a maladaptation, or let's call it an adaptation to that changed environment. Now, given that, then what the heck do we do? We're not going to change our genes, at least at this time. Maybe there'll be genetic engineering later where we will. But today, we've got those genes. What are we going to do?

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Reduced the rate of aging of the immune cells by 47%. That's amazing. 80% of autoimmune disease is seen in women. That's a fact. Does that mean that females have a weak immune system?

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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The more we deep dive into this, the more we learn. And this is the neat thing about science interrogation, that there's always another question to be answered. So when we started focusing on sprouting the seed, and we're looking for optimal sprouting conditions,

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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we were able to finally land on a specific mechanism for sprouting that I was quite amazed because when we did a compositional analysis of the phytochemicals in the sprout, As you alluded to earlier, we had a threefold increase of the overall immune active phytochemicals. So it's like a super, super food. And I think we have levels now in that sprout powder that's basically like a medicine.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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I mean, it's quite amazing. Now, here's the most interesting thing to me. When I looked at the compositional analysis, much to my surprise, I found out that there were very high levels of a specific anthocyanin called delphinidin. Now, delfininin has never been reported in anything at high levels, in anything other than berries.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And there are clinical trials on delfininin as a cognitive improver, as a substance that improves blood sugar. And the level of delfininin in our sprout powder is therapeutically high. So then I asked the question, where did it come from? So what happens when you sprout, if you think about it, is at the sprout, life starts generating.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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What we want to do is to modulate how the genes respond to that environment so they're not overreacting. Let me give you an example. Autoimmune disease. I have a whole different take on autoimmune disease than probably most every rheumatologist in the world. So here's my take. 80% of autoimmune disease is seen in women. That's a fact.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And what life needs may be different than what the seed when it was dormant was storing, just like the egg when it starts hatching. And so, the principles of life then require certain things to be produced. And it turns out that in the hull,

The Dr. Hyman Show

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of the tartary buckwheat seed, there is a different composition of polyphenols than in the endosperm inside the seed because the hulls have to be able to protect the inside of the cell against all the environmental damage.

The Dr. Hyman Show

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So what's in the hulls, the husks, are these anthocyanins that are really good as protectors from environmental stress to protect in the interior, which are higher in the flavin-3-ulls that are necessary for metabolism. So now what happens when you sprout is you liberate the anthracinins that were in the hulls now into the mixture so we get the full benefit of berries plus HDB in the sprouts.

The Dr. Hyman Show

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This is the first time it's ever been reported.

The Dr. Hyman Show

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There are 88 different diagnoses of autoimmune diseases that have different names, different reimbursement codes.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Well, Mark, you're a gift to all of us. You really are. And I want to be very authentic about that. I was privileged to have met you in the AFMCP some many years ago and watched how you have spread your skills and talents to the world. And you're creating a better world as a consequence of what you do. So thank you so, so much. It's a privilege to be part of that.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Type 1 diabetes.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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If we then take those 80-some diagnoses that all associate themselves with autoimmune disease, then we ask the question, and 80% of those are found in females, then we ask the question, does that mean that females have a weak immune system? That they're born with an imperfect immune system?

The Dr. Hyman Show

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Or, here's my model, they're not born with an imperfect, they're born with a perfect immune system to adapt to that which is the biggest stress on their immune system that a woman will ever have. It's called childbearing. Now think of what happens if you have a child in the womb that doesn't have your genes, or has part of your genes. It may be even a different gender.

The Dr. Hyman Show

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And now your body has to accommodate that. If you put that in a male's body, you're going to have problems. That person's going to have probably acute immune catastrophe. But in a woman, that immune system has to accommodate that and nurture it and successfully deliver it.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Yes, there is a correlation between childbearing and autoimmune disease, right? That's a whole other interesting topic. Rather than tell that woman you have an imperfect immune system, we might say you have a very adept immune system for finding out that something in the environment is not right.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Maybe you're the yellow canary because eventually maybe that signal that you're picking up will be seen in everybody if it becomes severe enough or high enough level of exposure. Now what used to be just in a few now becomes in many. It's just that you are genetically more responsive. So you have a super good immune system, it turns out. Yeah.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So rather than calling you damaged merchandise or wrong, what we need to do is take the uniqueness of your immune system and find out how to detune it in response to that particular thing that's alarming it because your alarm mechanism is going off.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And our job on the practitioner side is to help interrogate what we're going to do to produce an environment that your immune system will find favorable.

The Dr. Hyman Show

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What about children with NASH? How about kid, teenagers that have fatty liver disease? When I was in school in the 60s, there was no such thing as fatty liver disease in children.

The Dr. Hyman Show

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This is a ridiculous fallacy.

The Dr. Hyman Show

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You use the word macrophage. So the macrophage is an immune cell that's a member of the first line of defense, the innate immune system. So the macrophage has this ability to go in and out of cells. It travels in your bloodstream, and then it can come up to a plate on your blood vessel wall.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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And by a message, it can say, hey, I should go inside and interrogate what's going on inside the blood vessel wall. And there are several layers of the blood vessel wall. So it goes through the first layer, which is the endothelial level. And it gets into the intimal level. And then eventually it sees if there's something funny going on in there.

The Dr. Hyman Show

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And if it sees something funny going on, it does what it's supposed to do. It's to get rid of funny business and attack it as a foreigner. So it does a macrophage engulfment. and it goes through its process, which is killing by chemical warfare through the release of oxidants. So what could be inside that vessel wall that would precipitate that?

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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It could be many different things, one of which could be oxidized LDL. There could be sub-particles of cholesterol that are been modified.

The Dr. Hyman Show

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That's exactly right.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Yeah. So it's doing what it's supposed to do. It's search and destroy foreigners. The problem is we need to not just stop the macrophage from working. Let's just block its function by giving an anti-macrophage drug. Let's find why it would find a foreigner there and treat that so it doesn't have to be in an alarm state

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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So what I'd like to propose, and this is my mantra that I'm bringing into this next discussion, that the information that we're going to share in the next minutes, if understood by the viewer listener of this podcast and executed at some level in their life, incorporated at some level, will make a dramatic impact upon their health.

The Dr. Hyman Show

Jeff Bland (Part 2): The Science of Immune Aging—and How to Reverse It

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Let's start first by the obvious. A seminal paper was published out of Stanford Medical School a number of years ago. One of the authors was a former podcast guest that you'd had, David Furman, asking the question, is our immune system genetically controlled or is it non-genetically controlled? In other words, whatever our immune system is, is that just what we got?

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

Coming up on this episode.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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I'm jealous now.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Well, you just picked the best one, don't you?

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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He's worked on the molecular mechanisms of aging, mitochondrial function, inflammation, caloric restriction. He's a pioneer in so many ways. And as a very interesting, great guy, we had a deep conversation today about some really key elements that you probably heard about in the news like mitochondria or The role of our own healing and repair system and activating longevity pathways.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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So basically it's all getting shaken out right now in the research. And we're going to learn which are the best clocks and we'll learn more and get better. But in the meantime, what I hear you saying is stick to one assay and repeat it over time based on what you're doing. Because if it's off, it's off by the same amount every time.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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And what you're looking at is a change from the baseline, either worse or better. Exactly.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Because I'm older at night. I know that. I feel older at night. In the morning, I'm good. I'm like 25. By the time night comes, I'm 70. Yeah.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Great, okay, so now we have these clocks. Let's say we can measure these changes that happen as a result of interventions. Let's talk about some of the most exciting work at the Buck Institute, looking at the sort of underlying things that really regulate aging around what we call cellular senescence, which is zombie cells and cells that kind of spew out inflammation throughout the body.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Looking at our metabolism and how our nutrient sensing pathways work, which I think I want to get into fairly deeply. stem cell and stem cell biology and protein function? And then how do we sort of make sense of it all through bioinformatics and systems biology? And I know you've recently partnered with Leroy Hood, who's just a brilliant scientist.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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So I'm curious about like how you start to think about where are the most leverage points that you're seeing in the data that you're looking at in the research you're doing at the Buck Institute about what's working in all these different areas?

The Dr. Hyman Show

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We talked about how do we diagnose, in a sense, the rate of aging. How do we look at our biological age as opposed to our chronological age? We talked about some of the exciting new developments in therapies from things like NMN, NR, which help increase NAD in the body, to some of the key molecules that are being researched on cancer. reversing aging like quercetin and fisetin.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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I think that's so important that you point that out.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Yeah, I mean, I think it's so important what you just said around the nature of nature, which is, you know, it just reminds me of a quote from John Muir, who was a naturalist in the 1800s who said, when one tugs at a single thing in nature, he finds it attached to the rest of the world.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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And essentially what I see happening often in research is the reductionism, even within the science of aging, where, oh, it's this hallmark, or I'm going to focus on mitochondria, or I'm going to focus on inflammation, or I'm going to focus on deregulated nutrient sensing, or I'm going to make something that's going to lengthen telomeres or kill zombie cells.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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And that's where things get into this reductionist mindset that doesn't understand that all these interact. They're all dynamic. It's a web of connections and interrelationships that all either positively reinforce each other or negatively reinforce each other. And so and a lot of these ancient longevity pathways.

The Dr. Hyman Show

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And I think when I think of this and I would love to hear your opinion about this is that they there's kind of a a way to kind of influence a lot of it through the same kinds of interventions, obviously the lifestyle stuff.

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But when I think about, for example, the four deregulated nutrient sensing pathways that tend to go wrong, mTOR, insulin signaling, AMPK, and sirtuins, which I know is a lot of mumbo jumbo, we'll explain all that, I promise. But these are what I call the longevity switches. And it seems that they're affected by what we eat, but they're also affected by

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We get deep into so many topics. We literally could have talked for hours and hours. I had to cut it after a while, but I think we're going to have back for a round two of the podcast because we didn't get to cover all the things I want to cover. And you know, I'm very interested in this topic. So go ahead and fasten your seatbelts. This is going to be a very interesting and deep conversation.

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various kinds of other things like exercise or various hormetic stresses or other factors, and that they affect all these other hallmarks. So like mTOR or MPK, all these things affect mitochondria, they affect inflammation, they affect oxidative stress, they affect your epigenetic regulation, they affect DNA repair, they affect senescent self.

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I mean, when you sort of start to dig into it, it's like, It's everything is affecting everything. So what's the highest leverage point? And, and, and, and again, I'm not a longevity researcher.

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I'm just sort of a doctor trying to make sense of all this is, is the, it seems like the deregulated nutrient sensing is one of the most important, almost meta hallmarks, because when you address those four pathways, it downstream benefits all the others. Am I, am I off or does that make sense to you?

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Because I made this up. I made this up.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Yeah. Yeah. Let's dive into it because I think I agree with you. I think the mitochondria are central. It's really about the, the, how we create and, um, make energy as well as how we protect preserve and improve the number and function of our mitochondria.

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And I always say the difference between a two-year-old who's running around like crazy and can't stop moving versus a 92-year-old who's just sitting in the chair, barely can move, is the health and function of their mitochondria. And a lot of your research has focused on mitochondrial function aging, and particularly around the role of NAD and ketogenic diets, for example, and the role of...

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You might have to look up a few things, but we're going to put everything in the show notes and let's dive right in. Well, Eric, it's been so long that I wanted to have you on the Doctors Pharmacy podcast. Your work has been an inspiration for me and the Buck Institute, which is basically one of the few places in the world that's dedicated to study aging, is doing extraordinary work.

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the role of sirtuins in regulating mitochondrial function as well. And I think I'd love to dive into this whole topic with you a little bit more because you're such an expert in it. What have you learned about how mitochondria are regulated and

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how they play a role in aging, and what are the most salient things we've learned about how to improve the number and function of mitochondria from lifestyle all down to nutraceuticals and even medication. Why don't we dive into that? Because you're like the world's expert here.

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So clearly the mitochondria are key. And the question then is, what can we do to help our mitochondria? Because if what you're saying is true, that they're central to aging, both healthy aging as well as unhealthy aging, then it seems like they're a major target for intervention. And

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there's a lot of stuff floating around there in this sort of literature and also in the sort of cultural zeitgeist around interventions that help to regulate mitochondria from

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you know, fasting or ketogenic diets to things like rapamycin or other phytochemicals that may be able to regulate mitochondrial function like urolithin A. And I just, you know, just wonder how you sort through all the massive data and information around all of this and where you start guiding people practically around how to make sense of the data.

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And you're the president and CEO of that institute that now I think is leading the way in helping us understand the biology of aging. how to measure aging, and to understand the underlying mechanisms that are driving us to age rapidly and that lead to chronic disease. So I'm so excited to have you on the podcast and to dive deep into the science around it.

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Another way in which you can... What you mean is, just what you're asking is to give people a break between dinner and breakfast. It's essentially what you're saying.

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It might get a little geeky, everybody, but I want you to stay with us. We're going to explain everything as we go along, and hopefully you'll leave understanding the whole science of aging in a much deeper way.

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That's right. And the thing around the mitochondria also that you've done research around is NAD and NAD+. And there's a lot of controversy around this particular compound. Some say it's kind of the data isn't there. Some say it's God's gift to mankind and we should be all taking it. What's your kind of sort of...

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down and dirty on the science behind NAD and taking NAD either as a NMN product, NR product, or sub-Q NAD or IV NAD. I mean, this is all these people are doing these things, including me. So I'm curious about what your perspective is, someone who's actually done the research.

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Yeah, me too. Okay, so let's start with high level. There's a lot of research on aging happening now. But it's not always been that way. Aging essentially was a neglected area of medicine. And in fact, you were ridiculed or dismissed if you even thought about studying aging, because it was thought to be something that just happened that you couldn't do anything about.

The Dr. Hyman Show

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Most bottles have like 250 milligrams.

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Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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But you're saying you need more like...

The Dr. Hyman Show

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2.5 grams.

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Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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What would you say? Take two grams or one gram?

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And now there's this whole field of longevity research and what called geroscience, like gerontology, looking at the science of how we age, even thinking about describing aging as a disease or what we see as typical aging, which is, I think, abnormal aging as a disease. And so the question is really...

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And so when you give an RNA… It's an enzyme like Pac-Man that kind of eats up your NAD.

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Interesting. So it's essentially stopping the breakdown of NAD rather than just taking more precursors of NAD.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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You can keep filling the bucket faster, but at some point it's kind of diminishing returns. Better to just put the hole in the bucket.

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How do we need to think differently today, given the science that we have, particularly around the underlying root causes of dysfunctions that happen as we age, the hallmarks of aging? How do we need to think differently about aging and disease going into the next decade or so?

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It's interesting. I mean, basically just to summarize what you said is that the precursors NR and NMN, which are available, and we don't have to talk about which companies produce the best ones, but let's just assume you're getting the best one, will actually lead to an increase in NAD levels. But if you do intravenous or subcutaneous NAD+, it won't and that you might be wasting your money.

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And that's why you feel that kind of weird, fleshy feeling when you get this. Well,

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There's an anecdote, and I don't know what to make of it. I did a retreat recently. on longevity and one of the local companies was in Turkey, offered NAD as part of this. And there was a woman who had Parkinson's who was quite severely affected. And we know that Parkinson's is a mitochondrial disease. And her response was pretty remarkable. Like her tremor stopped, her gait improved immediately.

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Like it was like an immediate shift, like someone taking L-DOPA. And I was like, well, that's interesting. And I don't know, it's just an anecdote, but I imagine it's doing something. And yeah, it's not a fun way to take it, you know, intravenously. Subcutaneously, you can also do the same thing. It seems like it would lead to the same kind of result, but it is fascinating data.

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So what you're saying about NAD is that in the precursor, essentially, is it doesn't necessarily extend lifespan, but it improves quality of life and healthspan. Would that be accurate?

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Wow. And that's what Napa Therapeutics is working on, right? Yes, yes, absolutely. Amazing. The...

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god i mean i i feel like we need to go have another one of these podcasts i might do this in two parts because anytime happy to come back i i there's so much more i want to get into around inflammation around nutrition around um the microbiome and aging and many many other topics but i would love to kind of just finish up for the last few minutes on two topics one is what are the all-star molecules for longevity and i and i i have a list that i want to sort of

The Dr. Hyman Show

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get your thumbs up, thumbs down on. And two, what do you do not as a scientific kind of, um, uh, kind of clear scientific protocol, but as your own self care based on what you know, as someone who's an insider, like it's almost like insider stock trading, right? Like what are you doing? So the, the, the molecules that I think, you know, seem to me to be the most promising are, uh, around, um,

The Dr. Hyman Show

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The rapamycin molecule, which is a drug that we've talked about on the podcast before, essentially inhibits mTOR, which is one of these longevity switches that regulates everything from muscle protein synthesis to autophagy to inflammation to mitochondrial function to DNA repair. That's one.

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Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Then the metformin question, which I think is probably a little longer than we have to get into, but I'm a little dubious about it. And I don't know if we're going to get to the TAME trial now, which is a randomized trial that's going to give us the answer, unfortunately. And then there's all the sort of phytochemicals like quercetin, fisetin, curcumin,

The Dr. Hyman Show

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green tea extractor, epigallactyl catechum gallate, berberine, and some of these molecules that seem to be sort of promising as both, and urolithin A, which you mentioned, which is sort of a mitochondrial supporting phytochemical that can be derived from pomegranate. Among all these sort of players, you know,

The Dr. Hyman Show

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which are ready for prime time, which have sort of low risk potential benefit, which should be really careful with, like, how do we think about this?

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You start getting... So let's assume everybody's exercising, eating perfectly, sleeping great, managing stress, and removing toxins from their life. Okay, we've done all that.

The Dr. Hyman Show

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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It was bad for your career.

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It's kind of a miracle drug.

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Number two, there are some- By the way, that's why I started Function Health, which was to give people access to their own data, including all the things we've talked about, inflammatory markers, the inflammation markers that we talked about, as well as vitamin D and methylmalonic acid and homocysteine, all the things that we want to know, right?

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We're measuring omega-3 fats, 100%. We're measuring omega-3 fats, insulin, lipid fractionation, all the things that you should be measuring to see what your metabolic health is and your mitochondrial health is.

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You take the pill and then your blood levels... Don't change.

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Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Do you think that the advent of our understanding of systems medicine biology with AI is going to help us sort through this?

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Your annual checkup is like 20 or 30 biomarkers. Your CBC, chem screen, cholesterol, and a urinalysis test.

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I think that's really a good place to end, which is the future of medicine is something we can't even imagine right now. And... The level of data we can get on each individual is orders of magnitude more than we've ever been able to get in a way that we haven't been able to apply clinically.

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But now, given the advent of one of the capacities to measure omics at every level, I mean, there's 100,000 petabytes of data just in our microbiome. I don't even know what a petabyte is, to be honest with you, but it sounds like a lot of data. And that's just one part of our biology. And the complexity of those interactions, the dynamic way they interact,

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how they actually are affected by various inputs from lifestyle, from nutraceuticals, from drugs. We're in the most, to me, the most exciting era. It's almost like we finally figured out how to look at the stars and look at what's going on in the universe in a way we never could before. I'm just so excited.

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And I, you know, even though I'm like 65, almost, I'm gonna be 65 this year, I just feel like a kid in a candy store. And I just can't wait to see what's going to happen. And I'm going to try to keep myself alive long enough so I can actually take advantage of it all.

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Oh, that's so exciting. Well, thank you for your work, for pioneering all this data and science. It's really tremendous. And there's not that many people working at the level you're working. And it's just to hear what you're saying, to understand the implications of it, to know that you've come to the same conclusions that

The Dr. Hyman Show

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someone in the clinic working with real patients has come to is just very heartening. So I'm very excited. I'm definitely going to make it out to the Buck Institute. I promise I'll get there. Absolutely. We'll see you around the next quarter. And I'm going to have you back because I didn't get to ask at least half of what I wanted to ask you. So we'll find another time and have part two.

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Take care. Bye-bye. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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I mean, that's pretty exciting what you're saying. I just want to highlight something that I think is really important, is that historically, we just thought that the body degrades over time and that there's no mechanisms to actually stop it or reverse it. And what you're saying is that the discovery of some of these mutations has led to an understanding that

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Welcome to The Doctor's Pharmacy. I'm Dr. Mark Hyman.

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We have these built-in, what I call longevity switches, which is sort of a term that I kind of came up with, but built-in repair, renewal, regenerative, and healing mechanisms that we have neglected that we can learn to activate through various interventions from lifestyle to nutraceuticals to phytochemicals to prescription medications, pharmaceuticals.

The Dr. Hyman Show

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or maybe even hormetic interventions, stresses to the body like hot and cold therapy. There's all these ways in which the body can actually activate these processes. And there's very few of them, but they're influenced by so many things we do. So there's so many redundant mechanisms that actually can activate these longevity pathways that we're now discovering.

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And to me, it's one of the most exciting times in science because For the first time, we're not really looking just at the downstream diseases that we typically look at in medicine based on diagnostic codes. We're looking at the upstream causes and the mechanisms. And the hallmarks of aging is sort of description that kind of tries to describe some of these underlying causes and mechanisms.

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But sometimes I don't think they go far enough because they only talk about, well, these are the things that go wrong, not what are the causes of the hallmarks. So if the hallmarks are the causes of aging on diseases, what are the causes of the hallmarks going awry, right? So that's kind of an interesting inquiry. So I think this is such an exciting time.

The Dr. Hyman Show

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And we're going to get in during this podcast, we're going to get into discussion of some of the ways in which we can regulate these patterns ancient, preserved, conserved pathways that exist across everything from worms to humans, right?

The Dr. Hyman Show

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93, that's a very specific number.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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That's pharmacy with an F, a place for conversations that matter. And today's conversation matters because it affects all of us. And it's about how we age and perhaps how we may be able to slow down that process. And we're talking with one of the world's experts on aging, Dr. Eric Burden, who's the president and CEO of the Buck Institute for Research on Aging.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Well, I have APOE2 as one of my APOE. So I call that the jackpot gene.

The Dr. Hyman Show

Reverse Aging Now: The Latest Longevity Breakthroughs | Dr. Eric Verdin

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Yeah. So I don't know what that means exactly, but I have APOE2-3. So I think I don't know how far I can go, how much ice cream can I actually eat before I get into trouble. That's kind of what I want to know.

The Dr. Hyman Show

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That's good. Okay. So let's get into the conversation around two aspects. One is, what are these mechanisms and pathways? And then let's talk about how we and the research at the Buck Institute is actually uncovering ways in which we regulate these. But before we do that, I want to go into... sort of a conversation almost is preceding that, which is how do we measure aging?

The Dr. Hyman Show

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How do we know if what we're doing is working? And this is the whole discussion around how do we measure biological age and how do we look at our biological clocks? And there are so many out there. I think you were on a paper that I read that listed all of the different kind of clocks and the pros and cons of each one, which I was great. It was great because I was like, well, I don't know.

The Dr. Hyman Show

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This is very overwhelming, but it was really helpful for me to understand that. And, you know, personally, I did the true diagnostic DNA methylation test. I don't have any affiliation with them, but I just did it two years ago.

The Dr. Hyman Show

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Oh, and when I was 62, and then I implemented a whole bunch of interventions, including more aggressive lifestyle change, different nutraceuticals, analytic supplements, which we'll talk about. as well as different kinds of treatments like plasmapheresis and exosomes and stem cells. I just kind of went, I did it all. And then I also did rapamycin.

The Dr. Hyman Show

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And I was like, how far can I change this biomarker? And so I just throw the kitchen sink at it, which is not very scientific, I get. But I'm an N of one, so I thought it was, you know, we're trying. And I went back, even though I got two years older, now I'm 64. On the same test, I went from 43 when I was 62 to 39 when I'm 64. So I bent back four years, even though I got two years older.

The Dr. Hyman Show

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And so how reliable are these clocks? You know, am I just falsely enthusiastic about my own result? And what are the things we should be looking at? Is it the need and pace of aging? Is it demethylation? Which, you know, what are the things that actually are worth looking at?

The Dr. Hyman Show

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a pioneering biomedical research institute dedicated to aging and age-related disease. He's a native of Belgium. He received his MD degree there from the University of Liège and then completed his clinical research training at Harvard Medical School. And he's published over 280 scientific papers in aging and metabolism. He's the guy. who knows more about aging than most people on the planet.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Coming up on this episode of the Dr. Hyman show.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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an integrated organism that requires basic raw materials to function optimally. And what I wrote about in that article was that, you know, micronutrients are really kind of miraculous because back in the turn of the century, we didn't really know about them, the 1900s, not 2000s, but we still kind of don't know much about them. from the consumer and medical point of view, for sure.

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Seed is offering my community 25% off your first month. Just head to seed.com slash hyman and use code 25-hyman at checkout. That's seed.com slash hyman with code 25-H-Y-M-A-N for 25% off your first month of DS01. I know that so many of you, like me, are balancing fitness, work, and family while managing ongoing back pain.

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The amount of serious deficiency diseases like pellagra and beriberi and rickets and, you know, xerophthalma, which was like a vitamin A deficiency and causes blindness, just widespread, you know, zinc deficiencies. And these cause really significant, serious diseases that could literally be cured almost in minutes with infinitesimally small amounts, you know, milligram amounts of nutrients.

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There's no drug that can do that. And you were talking about magnesium having 300 different enzymatic reactions. When you take a drug, it usually has one target, like one receptor and one action. But nutrients have our pleomorphic, which means they can do many, many, many things. And they do many things.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And each nutrient literally can have hundreds of different reactions in different systems of the body that regulate almost everything we can think of.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And what's really frightening to me as a physician, and we do testing of this, I co-founded a company called Function Health, and we do a lot of micronutrient testing as part of that, which is not typically done, whether it's, you know, methylation testing for homocysteine, methylmolic acid, you know, the B vitamins we're talking about, like folic acid, or...

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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The, you know, vitamin D or the omega-3s and, you know, zinc and the selenium and the list goes on. And we see iodine, the tremendous amount of deficiencies that exist in red blood cell magnesium, you know, that exist within the population that are being unmet. diagnosed.

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I mean, and we're seeing, I don't know, we have 110,000 people in our cohort, 67%, last time we looked at the data of the cohort, which is, I think, a more health-forward cohort who would be like proactive about their health, going to function health, getting their jobs done, 67% have a nutrient deficiency, iron, omega-3s, vitamin D, homocysteine, whatever,

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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At the level that the lab reference range says, not at what you or I would think would be optimal, right? So we probably would think vitamin D should be over 45 or 50, but they're levels 30. Or ferritin, I think they're level 16, which is your iron stores. Probably I think it should be a 45 or more for optimal health.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So we're talking about 67% being deficient at a level that I think is already pretty low. So what about the general population? And maybe you could talk about the degree of nutrient deficiencies and, and then talk about like how, how these things actually do their magic and why they're not just causing expensive urine.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And then I want to sort of get into, you know, what, what should people be taking? Cause that's, I think we're going to get into that at the end. Cause I think it's important to know what are the foundational things that are going to protect you long-term, you know, for pennies a day that could actually save your life.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And I'll tell you – Barbara, it was funny. I just got introverted. Sorry. I go to these medical conferences and I'm like – I ask, okay, doctors, how many of you recommend supplements to your patients? And a few hands will go up. How many of you personally take supplements? I'm like, almost everybody's hand goes up.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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After my recent back surgery, finding a recovery solution became more important than ever. That's why I'm grateful to have discovered the Bond Charge Infrared PEMF Collection.

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Yeah, it's very funny.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah. So... There's no evidence, but I take it.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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There's no, like, pre-ozempic level. Although, actually, with ozempic, it's true, you have a GLP-1.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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These devices combine infrared heat and pulsed electromagnetic field PEMF therapy to target deeper muscle tissues, addressing not only surface tension, but also those hard-to-reach areas that contribute to long-term back pain and stiffness. It's been a huge help as I work on recovery, giving me fast relief right at home. The technology is straightforward.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And so you won't- Dose is wrong. You don't measure who's sufficient. Like, yeah, I mean, like if you don't have a headache and aspirin doesn't do anything, right? So it's like if your levels are great at omega-3s and you add omega-3s, you won't see a change in your health, right?

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And in fact, I remember... You just interrupted. The other flaw is that

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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they they will use a single dose of a nutrient that usually works as a team like and that can actually make things worse like the beta carotene trials the smokers show that it can cause cancer but oxidative stress is managed by a whole team of nutrients so like i would say you could be you know uh you know michael jordan but if you're playing one against five on a basketball team you're gonna lose every time right even if he's the best player in the world so

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You need a team of these nutrients, particularly in terms of the oxidative stress cascade, to actually modulate free radicals. And if you give a high dose of one nutrient, you're going to kind of screw up the whole chain.

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Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You looked at the actual studies that they made their conclusions from. So they do a review and they go, we're going to look at all these studies and we're going to make a sort of summary. And that's called a meta-analysis. And then from that, you didn't just take their conclusions. You actually went and looked at the data itself from the original studies. Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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The infrared heat increases blood flow to reduce inflammation, while the PEMF pulses stimulate cellular repair. Together, they help relieve soreness and tension, making it easier for me to get back to my day, even after intense physical therapy sessions. I just set it up, lay down, and let it work its magic, and I'm noticing the benefits in both my sleep and muscle recovery.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And there's many, many other studies that show the value of nutrients in many, many different conditions, right?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah. That's a lot. Which is basically what your body's made of. You know, the cell membranes, your brain, you know, nervous tissue, runs regulatory inflammation. I mean, it's critical to everything.

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It even helps preserve and build lean muscle during fat loss while promoting healthier, more elastic skin by supporting collagen production. This isn't just about improving workouts. It's about optimizing your body's protein building process for better health and vitality. I encourage you to try Perfect Amino today. Go to bodyhealth.com and use code HYMAN20 for 20% off your first order.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Bon Charge really thought of everything from versatile settings to portable options. For anyone managing recovery or simply looking to support their wellness routine, I highly recommend giving it a try. Go to bondcharge.com and use code DRMARK to save 15% on your order. That's B-O-N-C-H-A-R-G-E.com. Code DRMARK for 15% off. There. Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Right now, head to airdoctorpro.com slash drhyman to save up to $300. That's A-I-R-D-O-C-T-O-R-P-R-O dot com slash D-R Hyman. Breathe cleaner air, feel better, and protect what matters most. Most people don't realize their morning coffee might be doing more harm than good. Sure, it gives you a quick boost, but it can also spike cortisol, disrupt blood sugar, and leave you crashing hours later.

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Plus, it supports gut health, metabolism, and brain function with powerful polyphenols and antioxidants. Ever since I added Nanduka into my routine, I have decreased brain fog and much more mental clarity. And unlike most mushroom coffees that use grain fillers, Nanduka only uses 100% fruiting body mushrooms for real cognitive and immune support.

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Plus, it tastes like the most indulgent and delicious spiced hot chocolate. Right now, Peak is offering 20% off for life, plus a free starter kit with a frother and glass beaker. Just go to peaklife.com slash hyman. That's P-I-Q-U-E life.com slash hyman. Try it risk-free with their 90-day money-back guarantee and feel the difference.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Which gives you the index and you want a certain number.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Well, that's why we actually measure that in the Function Health Labs. Yeah. It's great to see when we see that.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Their mercury levels are probably also very high.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there is simply not enough time for me to do this at scale. That's why I've been busy building several passion projects to help you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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Although in Japan, they eat a lot of seaweed, and seaweed is a chelator for heavy metals.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So is green tea, by the way.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Okay, everybody, this does not mean you can smoke and take your own fish oil pills. I don't get any ideas.

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Yeah, fascinating.

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Okay, so we're talking about 90% of the American population is in that category.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah, there's actually prescription omega-3s, which you can pay much, much more than you would if you go get a basic omega-3 for lowering triglycerides as a therapy.

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Yeah. And they're just, they're so, like the word I use is pleomorphic, but it's a big medical word, but essentially it means it does a million things, right? It's not just one thing. It's great for your skin, for your hair, for your nails, for your brain health, for preventing dementia, cardiovascular disease, cancer. I mean, it regulates inflammation.

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for a summary of my favorite and thoroughly tested products. So, Ronna, it's so great to have you on the Dr. Hyman Show. Welcome.

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So these are nutrients that do so many things in the body, then they work differently than drugs. And they're They're essential. They're called essential because they are essential. And one of the challenges is that we're looking for that quick fix, and we're trying to diagnose a real disease that's directly connected to that particular problem.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So I'm sure you're familiar with Robert Heaney, who was a vitamin D researcher, and he wrote this beautiful paper years ago called Long Latency Deficiency Diseases. And the basic thesis was that in the short term, if you're a nutrient deficient at a severe level, Like we used to see, you know, in the 1900s, if your vitamin D is super low, you'll get rickets.

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Or if you don't have enough vitamin C and you're a sailor, you get scurvy, right? Or if you don't have enough, eat too much white rice and white flour, which they started doing at the turn of the century, you get beriberi and pellagra and all these horrible B vitamin deficiencies.

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The thesis you had essentially is that you can correct those vitamin deficiencies in the short term to fix those deficiency diseases. Like if you're low in folate in the short term, it'll cause anemia, a form of anemia which is big cells called megaloblastic anemia. But in the long run, it could cause cancer and heart disease and dementia.

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And same thing with vitamin D. In the short run, you'll get rickets. In the long run, you'll get osteoporosis and cancer and die sooner. And so medicine hasn't really gotten that concept. It's like, yeah, if you're deficient, take a vitamin, but otherwise you don't need them, right?

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But you might feel muscle cramps and you might have anxiety, you might have constipation, you might have muscle twitching or headaches or a million other things that are symptoms of magnesium deficiency, sensitivity to loud noises. And so like as a functional medicine doctor, I take a deep history to look at that.

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micro-nutrient deficiency symptoms that are not necessarily pure, true deficiency, but more like insufficiency. And I think people don't make that distinction. And I think when you treat people, it's often a miracle. When you get them complete in the nutrients they're deficient in, so many things get better.

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But it's like junk fortified.

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And I've been looking forward to this for a long time. I think you're one of the few scientists out there in the public sphere who's actually communicating science and data in ways that have a lot of integrity and that adhere to kind of some common sense principles that, you know, a lot of things out in the blogosphere or the podcast world are different.

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And if you add it up to 45 or 50, it's probably like 80 plus, 90 percent.

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We're all told to shield ourselves from the sun and sunblock. And so we live indoors, work indoors. And yeah, it's a problem. And when you're all running around half naked, hunting and gathering, we got a lot of vitamin D when we ate food.

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And we're coastal areas and we eat, you know, fish, small fish like herring and things that are higher in vitamin D. Or if you're foraging mushrooms, you're high in vitamin D. So there's ways in which our historical population got it, the Paleolithic ancestors, but we don't get that.

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Okay. But you're just talking about 10 times what's normally in a multivitamin or what doctors will recommend.

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We're all different.

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It was published in, I think, the American Journal of Clinical Nutrition years ago about how one-third of all of our DNA codes for enzymes, right? And an enzyme is a catalyst that converts one molecule to another molecule. The catalysts or the coenzymes or the helpers are micronutrients.

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Often, you know, a little bit, you know, extreme and you kind of really take a very science-based approach. So I'm really thrilled to have you on the podcast. And the topic I want to really dive into is micronutrients, vitamins, minerals, maybe some phytochemicals, but you know, there's so much confusion and controversy.

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And so what he said in that paper was that there's a huge variation in the population's need for different nutrients. So some people might need 400 micrograms of folate. Some people might need 4,000 micrograms of folate. And so it's really about personalized nutrition. It's about testing, not guessing. It's about figuring out what your body needs, what your genetics are.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And it gets really fascinating that you can actually start to customize your own diet and your own supplement management based on what your own particular genetics and your levels are.

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And so I think there's this, it was sort of a wake-up call for me, like, holy cow, when you think of our DNA and everything it does, if one third of it is coding for enzymes and all those enzymes require vitamins and minerals, if we don't have enough of those nutrients, it's like... It's like an assembly line in a factory. If you don't have one station, the thing can't get made, right?

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So you gum up the whole works of your metabolic machinery if you don't have the right levels of nutrients to optimize the function of your body. And that's why we call it functional medicine because it's about how do we optimize function, right?

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And when you say metabolism, what do you mean by that? Because it's not like my weight. You're talking about metabolism as sort of a bigger concept in medicine.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I got us on metabolism.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Every chemical reaction all the time. Exactly. I don't know if I heard, I read this somewhere and I can't find the original citation, but that there's 37 billion trillion chemical reactions in the body every second. It's just like an insane amount of activity is going on chemically and biochemically and converting one molecule to another.

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And if you don't have enough of these nutrients, that whole 37 billion trillion chemical reactions may not work optimally.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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What color is that? What color is vitamin K?

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Green, green, green.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And then the orange ones.

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And, you know, the medical profession has historically said, you know, you don't really need multivitamin and mineral if you're eating a healthy diet. Well, first of all, most of us don't eat a healthy diet. And second of all, you know, the idea that vitamins and minerals just cause expensive urine doesn't quite make sense. I always say, you know, say, why should you drink water?

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And fuel.

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It's going to be very hard. I have a theory, which is, like I have many theories. One theory I have is that we're so depleted in these nutrients that And it dysregulates our appetite. And so when you're eating ultra-processed food, there's no nutrients in there. And so when a kid is iron deficient, it'll eat dirt. It's called pica. And try to get some iron from the dirt.

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And I think so many people in this country are so nutrient deficient that they're just eating more and more of the ultra-processed food. It's like they're looking for love in all the wrong places.

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Yes.

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You mean the ultra-processed food where they had 500 calories more protein?

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And they were trying to match them for macronutrients.

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You're just going to pee it out. It's like your body uses what it needs. And I think there's a lack of understanding of the widespread insufficiency and often deficiencies of nutrients in America. You know, we're overfed and undernourished.

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Yeah. So you got a big... As much like giant buffet... eat as much as you want, like you got 60 minutes. Right. And then they did it. And then the group that eat the ultra processed food ate 500 calories more a day. And just to do the math on that, 500 calories times seven is 3,500 calories. That's one pound of weight gain. So you add that up, that's 52 pounds of weight gain in a year.

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In order, America's overweight.

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Well, that's right. Two pounds, right? Two weeks. It's like you do the math. But you add that up over a year, and then you add up year over year. It's like that's why we're seeing this sort of just incredible level of severe obesity and diabetes. I mean, it's just the latest data I saw was sort of shocking was that 38% of teenagers have prediabetes. Wow. It's like, what? Yeah.

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I mean, it didn't even exist when I graduated. I'm old, but it didn't exist when I graduated from medical school. Like, we didn't have it. We never saw a kid.

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The ones that are causing more heart disease.

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And so there's a problem that I think we're facing, which is people don't understand the need to actually obtain the right nutrients in the right amounts for not just preventing a deficiency disease, but for optimizing health, preventing diseases of aging.

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And they deplete nutrients because I think people don't realize that one, you're not getting them, but two, you actually need nutrients to actually run your biochemistry. And so you're trying to burn these calories and burn the food, but you're actually depleted in the very nutrients required to run them metabolic pathways to actually metabolize the food.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So you're kind of, you know, getting it from both sides.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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How do you measure your cardiovascular fitness?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I like mine, Garmin, because it says I'm 45, but I don't believe it. Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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But essentially, you know, having... That's assuming you could run for 12 minutes, which most Americans can't.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And I want to sort of dive into that with you where I want to go through sort of the overall framework of like, you know, where we're at in terms of the nutritional status, American population, what things we should be worried about and, and, you know, can like dive into the science of each of the key nutrients and what they do and how they affect us.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Jumped out and did 10 burpees and then go back to work? Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, you look at the data on mortality and longevity, one of the biomarkers that's the most correlated with longevity is VO2 max, is your level of cardiovascular and respiratory fitness, which is basically how fast your metabolism can run. Because it's basically an indirect measure of how much calories you can burn per minute and how much oxygen you can burn per minute.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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because they're very correlated and your metabolism being having a slower fast metabolism is really about your vo2 max because if you have a high vo2 max you can burn a lot of oxygen and then you can burn a lot of calories because you need both to actually combust in your mitochondria the energy factories to actually produce atp which is the source of energy for the runs everything in your body so it's like you you actually uh you actually have this incredible system and

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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But we don't really take advantage of it and we don't maximize our fitness, which is so correlated. And I think the other number that's sort of a little easier to get is your waist to hip ratio, which you need a tape measure. And that, again, is the bigger your waist, the shorter your life, basically.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah. I mean, your waist to hip ratio is a crude measure of visceral fat. I mean, but yeah, if you did a DEXA scan or an MRI, you could look at body composition. For sure, it's that belly fat. But again, that's all related to insulin resistance and prediabetes and inflammation and Which, again, I want to get back to the micronutrients.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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All those things actually accelerate your risk of many of these things. Like magnesium is very involved in blood sugar regulation, right? So you're talking about 45% of Americans being deficient or 50% being deficient in magnesium. That affects blood sugar. We have an epidemic of diabetes and prediabetes in this country.

The Dr. Hyman Show

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And, you know, one of the things that kind of really got me excited when I was sort of you know, that I have you on was that you studied with a scientist named Bruce Ames, who is someone I've, you know, really admired, has been someone who inspired me, and a lot of my work and thinking has come out of a lot of his work, which was really looking at how do we really understand the nature

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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If you're a regular listener, you already know how much I believe in optimizing gut health as the foundation for whole body wellness and longevity. And you've likely heard me talk about Seeds DS-01 Daily Symbiotic, the probiotic I take and recommend as a game changer in daily health routines.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, I think this is so important that, you know, we are walking around with a population that has got such treatable, cheap solutions for so many issues. And that we're looking for sort of drugs to treat this and drugs to treat that. I'm not against drugs at all, but it's like we're missing the boat because, yeah, somebody doesn't have scurvy or rickets.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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But they're still insufficient and they're going to need these nutrients and actually optimize your health. And you kind of started to unpack the degrees of different nutrient deficiencies. And, you know, as you're going through the list, you're going through the things that are the most common deficient in our country. I know omega-3s, vitamin D, magnesium, and there's others, right?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So there's other there. You need every essential vitamin and mineral, right? You need all those for sure. But the ones that are really causing havoc are, you know, deficiencies in, you know, the methylation nutrients, like the B vitamins, folate, B6, B12, deficiencies in iron, deficiencies in zinc. Potassium. Potassium.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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These are like, yeah, because we'd die this very plant poor, and that's where you get your, you know, potassium, which is from, you know, plants and plants. And you need to actually not get as much sodium, which is what we're eating on large processed foods. It's not like salt is bad. We need salt.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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It's just, it's all the salt added by corporations to your food to make you palatable, because otherwise it tastes like cardboard. They add sugar and salt and fat, and it makes you addicted to it. And we leave out all the key nutrients that are needed to regulate everything in our body. And so maybe you can kind of take us down that list a little deeper. So we've got to get omega-3s.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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We've got to get vitamin D. We've got to get magnesium. And literally we could spend a podcast on each nutrient and probably 10 podcasts on each nutrient, but we're just going to go through. So we'll understand like these are the things that are non-negotiables that you've got to have and that you've got to test.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You've got to measure and figure out whether your levels are okay because the average physician or a practitioner isn't going to do it and they don't know how to do it and they don't get taught this in medical school. And I'm working on trying to change that in Washington, but it's kind of a

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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It's kind of a travesty because it's like staring us in the face that we have this epidemic of micronutrient deficiencies or insufficiencies and they're not being addressed and often worse for being told not to fix them.

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of aging and micronutrients and, and how do we get a metabolic tune up? You know, he wrote these incredible papers that were, I think, landmark papers. And, you know, you, you had the privilege of actually working with him, studying with him.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I heard that 10 percent are deficient at the level that would cause scurvy in America. Yeah.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And our potassium intake as Hunter gathered should be 10 to 1 potassium to sodium. Now it's the other way around.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So maybe kind of, you can share with us how you sort of got into this with Bruce and what, you know, what you've learned from him and what sort of whole idea of the role of micronutrients is in health and wellness.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And you can get mini strokes.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, as a doctor, when a patient comes in with preeclampsia, which is a problem of high blood pressure in pregnancy, or has preeclamptic seizures, the treatment is intravenous magnesium.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Right.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Right? Think about it. And so this is something with uncontrollable high blood pressure. What do we do? We give them intravenous magnesium because all the drugs don't work.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You don't need it.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, it's not their fault. I mean, I'm a physician, and I don't fault them. My daughter's graduating from medical school this year, and like zero nutrition.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Even micronutrients. I don't even think they covered any of that. And to me, it's like this is the center of our biology. And if we don't understand how our bodies work and how to work with them and how to facilitate normal function... And it's not like the micronutrients are the only thing, but they're a very key foundational part of being healthy.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And when you go through the litany of things that we're deficient in, you know, it's a lot of things. And we're insufficient, and it's different degrees of insufficiency in the population for nutrients, but, you know... They were widespread deficient in iron, zinc, selenium, a lot of things that iodine. I mean, I see this all the time in our testing at Function Health, and I'm kind of shocked.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And I've done testing for a lot of patients who've come to see me over the decades, but this is like 110,000 people. It's not like I can see 10,000 people or 20,000 in my lifetime, but this is a huge amount of people, and it's sort of shocking to me. And yet it's not really being talked about as a sort of critical step in helping address our chronic disease epidemic.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And what you're saying is that, yes, you can get deficiency diseases like scurvy, but what's really the issue is how these contribute to our long-latency deficiency diseases like Alzheimer's and cancer and heart disease and diabetes and osteoporosis and muscle aging and all the things that we don't want, right?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, vitamins don't just create expensive urine.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You might have symptoms, but you don't attach it to that.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Or just I get sick all the time because my vitamin D is low.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Or my muscles ache, you know, because vitamin D is low. Or, you know, I have muscle cramps because my magnesium is low, right? Or I have depression because my, you know, methylation vitamins are low. Like people have symptoms. They just don't correlate it with the nutrient deficiencies. Right.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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40, 50 trillion.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And these are bacterial toxins. This is what pisses off your immune system to no end.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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If they got omega-3s.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And ADD. They have.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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It's not like Prozac.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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How can we lower their... I read some paper that was like hypothesizing that we should use TNF alpha blockers, the biologics for depression. In other words, these are drugs that massively suppress inflammation in the body used for serious autoimmune diseases. And they're talking about using it for depression. I'm like,

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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wait a minute, how about we find out why there's inflammation in the first place and get to the root cause of it, which is really what we do in functional medicine.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I think what you're kind of hitting on, just sort of peripherally, and I want to sort of tie the dots together, is that when you don't have enough of the right nutrients and you don't have a proper functioning metabolism, there's a lot of downstream consequences. You get inflammation, you get oxidative stress, and you get damaged mitochondria, and you get DNA damage.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And when you look at these processes, these are the fundamental things that have to be working for you to be healthy across every organ, across every disease state. And it's what we're now calling hallmarks of aging or including many of these things. And what you're talking about is, and Bruce Ames figured this out even before there was a word hallmarks of aging.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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He figured out that these nutrients are critical in these pathways that degrade and become problematic as we age, but that we can offset that. and actually take longevity nutrients and get a, quote, metabolic tune-up.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And he's even talking about things that I think are, we don't think of typically as essential nutrients that we call conditionally essential nutrients, and whether it's carnitine or taurine or things that may not be kind of a typical deficiency disease vitamin or mineral, but that are still really important for our biological function, and we're still low on them.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So I have this theory I want to come back to in a that I kind of made up called symbiotic phytoadaptation, which is a big mouthful, but essentially it means that we've co-evolved with plants to borrow their phytochemicals to regulate key pathways in our bodies so we can stay healthy. And that without them, we don't get a deficiency disease.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Like you don't get like, you know, like broccoli deficiency, but actually we kind of do because...

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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the the the my phytochemicals like sulforaphane or the glucosinolates or isothionates these are these are molecules that regulate key pathways in our body for example liver detoxification or removing heavy metals or whatever controlling oxidative stress they work to actually facilitate these these pathways and so i kind of this theory that it's more than just like essential vitamins and minerals there's a whole bunch of stuff that's essential if you want to be really healthy

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Big mouthful of words, but essentially when you chew your broccoli, you get cool chemicals that help your body.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Damn, I'm trying to grow broccoli sprouts and I keep trying to forget. And then I think I got to get back on that. Yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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The last thing people think about when they're in their 20s is living to 100, but yeah.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I'm thinking about the people in L.A. right now.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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All the toxins get released into the air, dioxin and all organic compounds and heavy metals and plastics. I mean, it's just, it's pretty frightening. So I think people can protect themselves to some degree by upregulating these pathways and taking the right foods and the right supplements.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I mean, that's sort of striking to me as I started dug into this, you know, 25, 30 years ago, it was like, wait a minute, like how, how did these molecules know what to do and how did they know to bind to this receptor? And what's this from a plant? Like, so why is it working in my body and how's it regulating all these different enzymes or pathways that regulate, you know, immune function and.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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your microbiome. I mean, the list goes on and on. And so it occurred to me that, you know, we grew through evolution consuming over 800 different plant species. And now I think we have three are the main staples, you know, corn, wheat, and soy, and rice, depending where you live.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And then another 12 make up the total amount of vegetables and plants we typically eat, like onions and cabbage and whatever, carrots and vegetables. And tomatoes. But like when you look at the full array of plants out there, we ate all these plants and those molecules are not there for us.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Like those plants didn't say, oh gee, I'm going to make this like sulforaphane so I can help my little human friend over there. They're the plant's defense mechanisms. So they're actually there to help the plants protect themselves against damage, predators, UV radiation from the sun. Like pretty much they're their immune system. And so they are a little, kind of can be a little toxic, right?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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But that's what you're saying. It's a little kind of tiny stress, the xenohormesis kind of concept where you're taking some form thing and stressing your body with like a sauna or a cold plunge or being up at altitude or being, you know, under the sea level, hyperbaric shiver. These are all stresses on the body that activate our body's own innate healing response.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And so that's kind of how I see these phytochemicals.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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stress ourselves a little bit right and not just sit and be sedentary and have all the calories we want and you know consume all the ultra processed foods i mean it's come it's the instacart holy cow terrible i mean i mean it's crazy you don't actually have to leave your house with amazon instacart you know like uber eats or whatever like you don't need to go anywhere

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Okay, so let's kind of back up a little bit. We were talking about all these incredible things, and yes, exercise, 100%, but that's another podcast. This one is about micronutrients, the widespread deficiency we have in the population that's undiagnosed, that's not tested for, that people walk around with, that's fixable for pennies a day, at levels that are relatively infinitesimally small.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Like when you, for example, eat a piece of chicken breast, it's four ounces, that's 30 grams. We're talking about milligrams or sometimes microgram doses, like tiny little bits of stuff. in micronutrients can have profound effects on our wellbeing and our health, on our mental health, our risk for chronic diseases.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And yet most of us are walking around in this invisible cloud of insufficiency or deficiency and have no clue. And then you're not a doctor and a practitioner, but you're like a PhD doctor, not like an MD doctor. Um, what, what do you recommend and, and, and does it have to be difficult and onerous and expensive? Uh, how do you sort of stack the deck?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So you're like getting the basic things you need and, and not running into this trouble.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And this is a business actually by the National Academy of Sciences saying this is a safe level.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Two grams of... Of EPA and DHA. So when you get... Just for clarification purposes, if you get a pill and it says a gram of fish oil, it might not have a gram of EPA and DHA. Correct. It might be like 300 or 200 milligrams. So you have to look at the concentration of EPA and DHA in the milligram amounts on the label. Otherwise, it might take one pill or it could take five pills.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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With 24 clinically and scientifically studied probiotic strains and a pomegranate-based prebiotic, DS01 is designed to go beyond digestion, supporting gut immune function, gut barrier integrity, and even heart health through the gut-liver axis. But what's even more exciting is the growing body of research showing how gut health impacts skin health through the gut-skin axis.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So one to two grams...

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And the balance of EPA and DHA, does it matter? Not really. Is it 50-50?

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Okay.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And stress and coffee also.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So you're like, what is the American life? Stress, coffee, and alcohol.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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That's why we're all deficient. We literally pee it out.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Citrate if you're constipated.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I'll tell you a funny story. I was in the hospital recently for a back surgery and I wanted to get magnesium and I talked to the hospitalist and he gave me magnesium oxide and I'm like, that's not

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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bioavailable and I sort of went through this with him and like you did yeah it wasn't as confrontational as that but but you know he's like oh you're right I look it up and actually no true I'm like yep so but that's the main nutrient uh form of magnesium that you get in in a lot of the supplements that you buy over the counter because it's the cheapest form so magnesium oxide if you see that on the label just skip over right

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You're busy telling the world how to eat better and be healthy.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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I actually wrote a blog about glutathione years ago. If anybody wants to sort of find out more about glutathione, go to Hyman and glutathione and you'll find it. And it's kind of the master detoxifier, the master antioxidant, the master immune regulator. It's like it's so critical. And you get it through some of these plant foods.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You get it by sulfur-containing amino acids, you know, which are found often in animal foods or in whey proteins, a great source.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So I think those are really some of the... So vitamin D, fish oil, vitamin D4,000, fish oil, one or two grams of the actual EPDHA. A multivitamin. High quality. High quality, meaning it shouldn't be blue or purple or green or yellow. It should be just the right, and the bioavailability, the form of the nutrient matters.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5030.41

I mean, I think you and I both done a lot of work on this and people can dig around, but it's not just like go to get your Walgreens or CVS multivitamin. Right. A little bit more judicious. And then magnesium. And how much magnesium?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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That's what's great.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah. And it depends on you. I mean, I remember I had a big magnesium aha when I had a patient, you know, decades ago who was a radiology resident. So I'm a radiation oncology resident at Mayo Clinic. And she had debilitating migraines. I mean, she saw the best doctors at Mayo Clinic. She assisted everybody. She tried every drug. She'd done everything.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And she came to see me, and we took a history. Amazing thing to do in medicine these days is to take an in-depth medical history, but it's, like, critical. I'm being facetious, but, like, they don't... You get to the root cause. Yeah. I mean, I have a 32-page questionnaire, so I was like, oh, you're constipated. Oh...

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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You have muscle twitches and muscle cramps and you have headaches and you have anxiety and you have insomnia and you have palpitations. Hmm, this sounds like pretty severe magnesium deficiency. So why don't we load you up? And so we gave her like 1200 milligrams of magnesium, like migraines just went away and she was fine and everything else is kind of corrected.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And so she had all these quote, different problems, right? Everything, constipation to insomnia to palpitations, which you don't think are related, but they're all connected as the body's one system. And that's what I'm talking about. These nutrients have so many different functions. And they're so critical.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So anybody listening to you, you can't really get away from the fact that we live in a nutritionally depleted world. No matter how hard you try, even the foods, if you're eating organic, may not have the nutrients that they did 50 years ago. And most of us should test. And that's why I created Functional Health with my co-founders to allow people access to this data because they weren't getting it.

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Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Like you said, doctors are like, oh, you don't need vitamin D. Why bother testing? That's what people are facing. And then, you know, just take a multivitamin, fish oil, vitamin D, magnesium, and then, you know, maybe a broccoli pill.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5210.826

That's a dollar or two a day, you know, and that's not an insignificant amount of money. But, you know, given the benefits, you know, the cost-benefit ratio is pretty good on this.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5238.846

Yeah, this is amazing. So we're going to link to a lot of these studies from Bruce Ames, from your work. I want people to follow you, to learn about what you're doing, to listen to your great podcast, Found My Fitness. You've got a great website. Tell us all the places that we can find you and learn more about your work and keep up with your science.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Which I hope to be on someday. Yeah, that's great. One of my aspirations.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5266.443

Okay. All right.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5295.809

There's free guides on how to do this and go into more detail and have the scientific papers.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5320.575

Oh, I want to see that one.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5348.715

Totally, totally. And, you know, we didn't cover a thousand topics from protein to exercise to hormesis. So I think I can see three or four more podcasts. I'd love to have you back to talk about these things because there's so many people out there who are, quote, health influencers. who don't have a degree, who may be educated, some better than others.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

5368.517

I'm not saying you need a degree to be smart or to have an opinion, but there's a lot of noise out there. And if people want the signal and they want the kind of juicy truth, go to Rhonda.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Have you ever wished there was a trusted space where you could get real support on your health journey where your questions get answered and you don't feel like you're doing it all alone? That's exactly what's happening inside my brand new membership community, the Hyman Hive, and I couldn't be more excited about it.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Thousands of members are already inside sharing wins, asking meaningful questions, and supporting one another like never before. The conversations are powerful, the camaraderie is real, and the community is growing every day.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Inside the Hive, you'll get monthly live sessions with me, office hours with our resident functional nutritionist, science-backed protocols, monthly challenges, behind-the-scenes content, and so much more, all designed to help you create healthier habits that actually stick.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Whether you're just getting started or fine-tuning your routine, the Hive meets you where you are and gives you the tools and support to keep going. If you're ready to take control of your health with a community that truly gets it, join us at drhyman.com slash hive. That's drhyman.com forward slash hive, H-I-V-E.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Isn't he one of the most cited scientists of all time?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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The DNA was like being damaged.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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The health of your microbiome can directly influence your skin's clarity, hydration, and resilience. DS01 contains targeted probiotic strains that have been clinically validated to support clear, healthy skin. nourishing it from the inside out. As a member of Seed's clinical board, I've seen firsthand the scientific rigor behind their formulations.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Those are like nucleotides from the DNA.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

754.423

Yeah. Tell us about that.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Your body hijacks whatever nutrients we have to deal with the immediate needs we have, but then it kind of misses the boat on what they're doing to protect us long-term from the ravages of aging.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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And now, new research has found DS-01 supports the production of short-chain fatty acids, crucial for gut barrier function, immune health, and even mitochondrial energy production, which are key for healthy aging. I truly believe Seed is setting a new gold standard in probiotics. And if you're ready to incorporate DS-01 into your daily routine,

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So runs our cells is energy, everything.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Yeah.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Greens and beans. Yeah.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Nuts.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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Things that aren't typically staples of American diet, which is 60% ultra-processed food, right?

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

992.147

Wow.

The Dr. Hyman Show

Are You Nutrient Deficient? The Hidden Factors of Accelerated Aging | Rhonda Patrick

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So let's back up a little bit. Because years ago, 20, God, more than 20 years ago, I wrote an article called Paradigm Shift, really about the sort of end of normal science, which is this sort of our current view of how things are in medicine and how the body works and shifting more toward a systems view and understanding the body as a network, as a sort of

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

Coming up on this episode.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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100%.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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No, you can't walk.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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So I say- And how do I listen to my body? Yeah. How I listen to the signals it's saying and actually see what's working and what's not working. Some people say dairy is bad for you, but some people do fine on dairy. Other people say, you know, it's good for you. And, you know, it may not be good for you.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I always say the smartest doctor in the room is your own body. If you're a regular listener, you already know how much I believe in optimizing gut health for living 100 healthy years, and you have likely heard me talk about Seeds DSO-1 as the probiotic I take and recommend as a true game changer in your daily routine.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field. So let's just trump right in. So Rangan, it's so amazing to have you here in Austin in my studio for the podcast.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Me, never. Okay. What?

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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My wife is terrible, by the way. She buys, she loves me, and she thinks it's love, and she buys me my Achilles heel, which is Sicilian Van Leeuwen's.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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We've been friends for a long time. I remember first getting introduced to you as you were about to embark on this incredible journey to become The Doctor in the House, which is a BBC television series where you went into people's homes and basically did a functional medicine makeover for their health.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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What am I feeling and what do I need? Am I hungry? Do I need food? Am I lonely? Do I need ice cream or do I need to call a friend? Am I tired? Do I need a nap? Or do I need sugar? And so there's a very simple set of non-judgmental questions you can ask about what am I actually feeling right now and what do I need? And we often don't stop to make that distinction.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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That's what you're asking people to do is inviting them to go, gee, I had this Hershey ice cream. What's really going on with me right now? Am I depressed? Am I sad? Am I tired? I need energy. Have I been, you know, just eating too much carbs and I'm craving carbs? Like what's going on? And I think it's a very powerful tool to sort of create self-awareness around the choices you're making.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And then

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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yeah then figure out what you what you really need in that moment and and then go reach out for that if it's calling a friend if it's you know taking a nap if it's whatever it is it's going to sort of deal with what you need rather than the food which becomes our default then we've you know we've created a culture where that's what happens when your kids shut up here eat this candy if you're screaming eat this ice cream here you know have have some treat as a way of kind of mollifying kids and it becomes this

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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sense of our reliance on things that are really bad for us to make us feel better rather than understanding how to actually feel better.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And you show the world that it's possible to actually recover from a lot of things that people didn't think you could get better from.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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That's what the diabetes doctor.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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That's crazy.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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They're very disconnected from themselves.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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So it's really, it's interesting how language is.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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That's all right. I mean, I think you and I are on the same track. People need to be empowered with the knowledge and the tools to both know what to do, know how to do it, and with the information that allows them to be informed about their own biology. And I think most of medicine has been paternalistic and patronizing and has created a firewall between

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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you and your own biology and the doctor and the insurance companies and the healthcare system are standing in that firewall. And your work is breaking that down.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And I co-founded a company called Function Health and empowers people to get their own lab data and learn about their own health in a deep way that they never were able to before without having to go through the system and then be empowered with that knowledge and say, you know, I'm not crazy. You know, like, you know, I have these things going on. My doctor didn't check for my vitamin D level.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I didn't check for my iron level. They didn't check for my inflammation levels, didn't check my metabolic health, didn't check my insulin. And these are what's making me feel bad. And they're not things that are abnormal in normal tests. So we had this moment where we're shifting sort of agency back to individuals and realizing that 80% of health does not happen in the doctor's office.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I can't cure diabetes in my office, right? It's cured in the kitchen, it's cured on the farm, like all the way from the field before. Not in the clinic. Exactly. And so this moment where we actually can, once they recognize that we live in a structural system that promotes disease, but two, we have agency and now can use tools and products and books, things like yours, make change that lasts.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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It's a fabulous book. Everybody definitely has got to get it. It's out, nine simple ways to break free from habits that hold you back. I mean, you know, I think there's so much pain that people suffer and shame and we have such a culture of blame.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And I think that's something I'd like you to dig in and address because right now what's happening is as the threat to the food industry is coming from the current American administration, they're freaking out and they're coming out with their talking points and they're very clear. This is discriminatory to tell people not to eat ultra-processed food.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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It prevents them from getting access to affordable food that's safe, that's shelf-stable, that they can prepare easily, that's convenient, that it's really about taking away people's choice to not give them that. And it's all about personal agency and...

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And it's a bunch of propaganda to justify them continuing with what they're doing without actually the public actually having the ability to understand that they're being manipulated by these messages.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And the truth is, when you do the things that you write about in your book, I want to go through more of them, you start to have the agency and the sense that you can be the CEO of your health and that you have to really listen to your inner signals to guide you and not be kind of manipulated by the propaganda out there, both from the food industry and the medical system.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I wrote an article years ago and I said, imagine if America had an Eden. Or for one day, we just all ate in, cooked from whole real food, didn't buy anything packaged, processed, or a fast food restaurant. The whole industry would change overnight like that.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Which is, by the way, something we learned is not possible in our traditional medical training, right? Exactly. And so it's kind of... We can manage those diseases. We can't cure them.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Cutting them off is like when you cut chop people off. Okay, okay. Got a little translation problem.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Cut you off, yeah.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Or maybe they're racing to get to the hospital to watch their mother die and be there before.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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It's our minds that are our biggest enemy. And this is where, you know, it's like Abermonte we were talking about before. He says trauma isn't what happens to you. It's the meaning you make from what happens to you.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Yeah.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Right? And so we make so much meaning. And one of the chapters in your book is take less offense. I want to get on that. But before we drop into that, I just want to kind of highlight what you said earlier because it's really important. And I want to double click on this for people. Most people have no idea how close they are to feeling good.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Most people don't know that their behaviors are causing them to have the symptoms and illnesses and problems that they're having. And I think it's some random act of God. And I was sharing with you before about this doctor who literally wrote this email, very educated guy, basically saying, well, we don't know why we get sick. And I'm like, what are you talking about? And so...

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I've created something called the 10 Day Detox Diet. Basically out of functional medicine, it's a way of taking out all the inflammatory foods and ultra processed foods and putting all the whole foods that are anti-inflammatory, microbiome building that are really designed to help regulate blood sugar and just really simple principles of real whole food nutrition.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And what's been amazing to me, I've done this now for 20 years, and I wrote a book about it 10 years ago. I did retreats around the world where I put people in just even five days, even for a week. And universally, we see an average reduction in all symptoms from all symptoms... 60 to 70% in 10 days. Now there's no drug on the planet that can do that.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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You have a migraine headache, you have irritable bowel, you have depression, you have insomnia, you have joint pain, you have acne, you have eczema, you have whatever it is. And so there are some people who won't get better in those 10 days. They might have Lyme disease or heavy metal poisoning or something more serious or mold toxicity they need to treat.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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But most people will have a profound experience and the lights will come on. They'll have mental clarity. They'll have energy. They'll

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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feel that these chronic symptoms go away and they'll realize that they don't have to suffer you know so i've created a whole online program now it's called the 10-day detox just go to 10daydetox.com you can sign up it's it's amazing and we've had just the most amazing stories and people are like crying i mean this one woman like left a video she had dermatomyositis which is this autoimmune condition that doctors need to treat with high dose steroids and immune suppressants and it's very disability debilitating and you get

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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muscle damage, you get skin inflammation and joint pain and just so many things going on. And within just a short few days, all that went away. And so that's the invitation here is just if you can make some simple changes and then you can see that you're not stuck forever like this frog in boiling water. It gives you hope. For the first time, it then gives people hope. And then you can choose.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

2594.38

I always say you can choose. If you want to go back and eat that ice cream that makes you have eggs, go ahead. But then you know what it is, and then you have the chance to stop at any time. So I think I encourage people to do this because it's what you talked about. What if you could just make that change and see the change that happens in your biology like that?

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And traditional medicine doesn't believe that, doesn't see it, doesn't understand it. We don't know how to create health.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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You know, the way I always describe it, it's like, you know, when you've got your Google Maps and you miss a turn or you go the wrong way, it doesn't yell at you and shame you and say, you stupid idiot. Why did you take that left turn? I already told you where to go. You're such a moron.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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It says, you know, at the next possible opportunity, you know, go left or we're rerouting or it's very friendly. Exactly. And so, you know, I always say, you know, if we're given the tools to take our bodies back to their original factory settings and that's what your work does, that's what my work does. It's so similar. The 10D detox does that.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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It's like, then, you know, you have the ability to push that button. Like when your computer goes, Fritz, you have the ability

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And so one way I think I want people to think about this is- Yeah, I lived in Western Mass for years and there was no home delivery of food. There was no takeout. There was nothing. So basically you had to cook at home. And now I moved to Austin, you can push a button and the food's at your house. It's like, it's crazy. Yeah, but it comes at a cost.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Oh, God, I don't know. I just was in Kenya, and I was at the Masai Mara. Me too. And I told this story, I think, on the podcast before, but I was meeting with the chief. And they don't have running water. They don't have electricity. They have smartphones. But they live a very traditional life in their traditional mud huts with their goats and their cows and drinking the meat and the blood.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I mean, eating the meat and drinking the blood. And I was talking to the chief, and he said, yeah, you know, we have such a problem of diabetes in our population. And I didn't really understand why. And I saw the next day this giant Coca-Cola truck filled the brim, like a big truck.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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drove up the entire community lined up all paid their little nickels for whatever the coke was there and they all were just jamming back in their traditional Maasai you know wardrobes they're drinking their stuff and they don't and they're getting all these processed foods and all these crackers and things from the market and they don't even know why they have diabetes it's tragic isn't it but the point I'm trying to make is that's not their traditional life right this is the modern world has infiltrated and now they're getting sick so

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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With 24 strains and a pomegranate-based prebiotic, DSO-1's formulation have a multitude of evidence-based whole body benefits from promoting healthy regularity and easing bloating to supporting gut immune function, gut barrier integrity, glowing skin via the gut-skin axis, and heart health via the gut-liver axis.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I'm like, no, no, no.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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your book is so full of great things like like these simple tips that that are heading these chapters like embracing discomfort and expecting adversity there's another chapter right and and also um you know taking less offense and reliance on being right that's a very amazing one because i think we live in such a culture of offense right now and lack of curiosity like an inquiry like a

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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understanding where another person comes from what they think and what matters to them why they believe what they believe and so we've kind of gotten in this culture where we're so offended by everything i'm curious about why you put this in the book why why you took this concept of taking less offense and cultivating empathy and forgiveness and releasing kind of your your being offended yeah why is this coach points that said to me mark stop looking for ways to be offended

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I was complaining about this, I was complaining about that. He said, some people just make wrong machines, you know, they're obviously offended.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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Yeah, well, that's kind of what I'm getting at.

The Dr. Hyman Show

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You're the author, or are you?

The Dr. Hyman Show

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Well, this is very Buddhist, right? It's like, you know, how we actually perceive the world creates... the state of our well-being, whether we're suffering or we're happy.

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And I wrote an article called Finding the Money, because right now we're in this moment in America where we just had an election. We have President Trump, who's nominated Robert F. Kennedy Jr. to be the Health and Human Services Secretary, Dr. Oz to be the head of Medicare and Medicaid services.

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You can have understanding.

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Yeah, I mean, that's it. We've got to get back to curiosity both for ourselves. It's compassionate curiosity. about what is driving you to not take care of yourself or to do the things you're wanting to do that you're not doing, and also about others.

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Like I said earlier, I think we've gotten so polarized and so disconnected from one another, and we haven't really taken on the basic human skill that's been around forever, which is like, Who are you? What do you care about? Why do you think this? Why does this matter to you? How did you come to this conclusion? How can you help me understand your perspective?

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And we had this moment where there's a possibility for a really different way of thinking about health. And it's this incredible national emergency, I believe, a crisis that is in the United States and UK is I think a close second.

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Sorry, I just got to say that. As a Jew, it's like, it's staggering to me how much hatred and anti-Semitism. And it's really about that. You know, how do we get Palestinians and Jews sitting together as human beings talking, right? And connecting. I mean, that's really what we're talking about.

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Yeah.

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And the rest of the world is coming on very quickly. We call this a double burden disease in the developing world where you get diabetes and you die of malaria. You know, it's like you get these infectious and or... And so we're in this incredible moment where the world's sort of waking up to the things we've been talking about for decades.

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It's true. I think you're right. I mean, I think we do. We do take too much of what other people say in the way that I think hurts us instead of realizing that there's something usually behind that story. And I don't know about you, but I was younger. I was bullied a lot. I was a strange kid. I like to read books and philosophy and, you know, not a kind of average kid.

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And I remember how painful it was because when people would say things or would be mean or would call me names, it just went in, you know, like a like a knife. And then I kind of when I was 18, I left home and I

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hitchhiked across canada and i ended up you know being by myself backpacking around in western canada was camping out like in this like remote campsite in bam in the canadian rockies and there was this guy there named bill who was sort of this old english guy called curmudgeony and He just was kind of nasty. He was just kind of saying nasty, snarky comments about me and stuff. And it hit me.

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And I had this awakening. At 18, it was this moment where I realized, gee, there's two choices I have here. Either I can be hurt and offended and upset, or I can really ask two simple questions. Is there some kernel of truth in what he's saying that is something I should look at about myself that's a gift that can help me grow? Yeah.

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And there's now, I think post-COVID, there was just sort of this beginning to sort of realize that maybe the traditional medical system didn't have all the answers, didn't get it all right. Maybe there's another way. And so how do we take agency of ourselves to actually... work on the things that matter to actually transform our health.

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Or is it something that's completely unrelated to me that's from his own pain and his own discomfort? And I should have compassion for him. So it was like a choice between compassion or being grateful for a gift. And that changed my life forever. But then I stopped having to be dependent on what other people thought about me.

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And I can tell you there's so much criticism about what I've done for the last 40 years in functional medicine. Now it's like... The moment, right? Now the world is sort of waking up to this now new way of thinking about health and medicine. And my book, Young Forever, was all about the science that's now flipping over. That's actually mirroring everything we've talked about for decades.

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But in all that journey, it never bothered me because I knew what was true. Like I knew that the work that I was doing was helping people. I knew this new model of medicine was making a difference. You were minimally reliant. Yeah, I was minimally reliant on all these external things. And it was really helpful. And I think so many people struggle with just their own internal mindset.

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And I think we don't talk about that enough in health. I wrote about it in my book, Young Forever. I mean, Tony Robbins talks a lot about mindset. He had a really good... book called Life Force. There's a whole section there on mindset that I thought was just brilliant.

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But you know what you're talking about, Ranganath? You're talking about turning the locus of control from the outside world to the inside world. Exactly. And there was a very important study published in the Journal of the American Medical Association a number of years ago about this concept of socioeconomic and social determinants of health.

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And in it, they talked about how not having a sense of agency or a locus of control was as big a risk factor for disease and death as smoking or diet or anything else. And I think that's true. And I think what you're offering people with your book, Make Change That Lasts, is a simple set of...

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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of concepts and tools and practices that help people reclaim the agency over their life and actually stop being so reliant on everything outside of them. And having a locus of control that empowers them to make those changes.

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Some people say sometimes, oh, you know, health and wellness now is for the- I was a little disappointed, though, when your goal was only 100 million people's lives changed. I'm like, why not 8 billion? Yeah. Come on. The point is- You're going low. Just go for it.

The Dr. Hyman Show

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It's so beautiful. Thank you for writing this book, Make Change That Lasts, Nine Simple Ways to Break Free from the Habits That Hold You Back. All of us have our demons, all of us have our struggles. And I think there's so many little nuggets of wisdom here.

The Dr. Hyman Show

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It's less about the what to do than understanding the why and the how to actually get past the things that get in our way of actually being free and actually just being fully expressed in our life. Because we don't want to just treat disease for treating disease sakes. We want people to be able to have thriving, beautiful, engaged, happy lives, filled with love, connection, meaning, purpose.

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And if you feel like shit, you can't do that. And so your work is so wonderful. It's so fresh, it's so unique, and it simplifies things in just an elegant way that sort of is not about making people right or wrong. It's not about telling you what to do. It's just about an inquiry, inviting questions. It's about simple practices, and they're free. So I think everybody needs to check it out.

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The book's out now. You can find it everywhere you get books. You can find out more about Dr. Chatterjee at drchatterjee.com.

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And I've been on that many times. It's a really wonderful, wonderful podcast. And, uh, I'm just so proud of what you've done over the last 10 years, who you become, the voice you have. I've watched you from, you know, what do I do? I'm going on this TV show to like where you are now.

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And my heart is just so happy that you're a voice out there on the other side of the pond, uh, telling the story and doing the work. So thanks for being on the podcast and, uh,

The Dr. Hyman Show

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Good luck with this book because I think it's going to be a key, I think, lever for people to understand the ways that they can be empowered and start to do the simple things like trust themselves and understand how to navigate the obstacles to get in their way of actually having the life we want.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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As a member of the clinical board, I'm excited to share some new research we're publishing as DS01 is now the first synbiotic clinically validated to produce butyrate and crucial microbial metabolites, which you've heard me talk about.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And I think what you're, I just want to double click on what you said before about lifestyle as treatment. And, you know, I'm a doctor, you're a doctor, and we want our patients to feel better. And we will do whatever it takes, whether it's surgery or radiation or chemo or pharmaceutical. But we have to find the right treatment for the right problem.

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Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And, you know, that old saying, all you have is a hammer, everything looks like a nail.

The Dr. Hyman Show

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Butyrate is a short-chain fatty acid that is vital to our gut barrier and associated with healthy immune function and other beneficial metabolites associated with mitochondrial health, energy production, and healthy aging. I'm continually impressed with Seed's rigor and commitment to novel science, and I truly believe they have set a new standard in probiotics with DS01.

The Dr. Hyman Show

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essentially doctors all they're having when they graduate from medical school is either a knife or a prescription pad yeah and those are inadequate to treat most of the things that we have and you know if if there was a better drug to treat diabetes than lifestyle then of course we should use it yeah and there isn't like you can't reverse type 2 diabetes with medication period yeah but you can and i've done it

The Dr. Hyman Show

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That's so true. I mean, that's sort of the fundamental framework of functional medicine is in medical school, we were trained to treat disease, not create health. Functional medicine is the science in creating health. And when you create health, disease goes away as a side effect. It's like regenerative farming. You create healthy soil, you create healthy biodiversity, you have healthy aquifers.

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You don't need herbicides, you don't need pesticides, you don't need fertilizer. And so how do you create a regenerative human? And so I think we now understand that. That's what really the, I would say, functional medicine is about, the laws of nature, the laws of biology, how the body is structured and works.

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And I just got an email from a friend who works at a big venture capital firm, and he had a doctor working at the firm. It was really sad to read this email from this doctor who basically was convinced that we don't know why we get sick, that illness just happens, that autoimmune diseases and depression and all these weird things that we get just are simply random acts, that there's just no cause.

The Dr. Hyman Show

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To incorporate DS01 into your daily routine, Seed is offering my community 25% off your first month with code 25HYMAN. Head to seed.com slash hyman. That's seed.com slash H-Y-M-A-N for 25% off your first month. Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale.

The Dr. Hyman Show

Reversing Chronic Disease: The Simple Steps That Actually Work | Dr. Rangan Chatterjee

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And it's stunning to me that doctors still think that, because we're not really trained to think based on causes. I mean, sure, if you have pneumonia, you want to know what bacteria it is and so forth. Or if you have a blocked artery, you want to know, is it an intramuscular hypertrophy of the artery? Or is it a blockage? Or whatever, fine.

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But really, the deep causes that our lifestyle, our toxins, our microbiome, these are things that are not talked about. And so I feel like we have this, if you create health and the disease goes away, it's a side effect. But your new book, which I want to talk about, is called Make Change That Lasts, Nine Simple Ways to Break Free from Habits That Hold You Back. And

The Dr. Hyman Show

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you know unlike many other health books it's not about the what it's about the why and about the obstacles and things in our way to actually make those changes your book is about a lot of the inner work that has to get done to get us out of our own way so we can start to build the basic habits that build a foundation for creating good health and my perspective good health is about being able to do whatever you want to do like it's you want to get up in the morning take a walk you want to

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You want to be able to go on a hiking trip. You want to play with your grandkids. You want to be able to do your mission in life. You want to have the energy and vitality to show up for the people you love, and for your wife, and your husband, and your kids, and your family, and your friends, and be of service in the world. And if you feel like crap, you can't do that. So getting that's important.

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But as we're in the middle of this major transition, potentially, in American health care for the first time in history at the scale that I've ever seen before, there's an opportunity to kind of flip the script a little bit and talk about the bigger context in which we get sick. Because we all have agency and we all have the ability to make changes.

The Dr. Hyman Show

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But we do live in a structural system that drives disease. Paul Farmer talked about structural violence. What are the social, political, and economic conditions that drive disease. He didn't cure TB and AIDS in Haiti using better drugs or surgery.

The Dr. Hyman Show

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He cured it by using the power of community because people didn't have clean water, they didn't have watches, they didn't want to take their pills, they didn't have access to basic simple things, sanitation. And by providing the changes in the structure of the environment, he was able to get people healthy.

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We have a structural environment that promotes eating the wrong foods, not exercising, being too stressed, not sleeping, you know, and not being in connection in community, being isolated, lonely, social media. I mean, the list goes on and on.

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And so, you know, there's a whole effort right now by a number of scientists at WHO to talk about what we call the commercial determinants of health, which is how large multinational corporations subvert public health, privatize profits, and socialize the costs. And, you know, this is how big food, big tobacco, big ag are trying to sell products that, you know, they're making money from.

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And everybody has a right to have a company and make money. But, you know, when you're producing harmful products that we know are harmful, like cigarettes, you know, there's got to be guardrails. And right now, food is the number one killer, exceeding smoking. So the context of your book, I just want to put in that bigger context because...

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at the same time that people have to work on their inner world and change that and connect with the things that are in their way from actually connecting with their health, we also have to help them by changing the structural things.

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And that's what I'm doing in Washington with a lot of my friends and colleagues to try to change the policy to make it easier to make the right choice and harder to make the wrong choice.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

Coming up on this episode of The Dr. Hyman Show. But if you have omega-3s at adequate levels, it lowers inflammation, it lowers reproductive system inflammation, and it supports hormone function.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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Now, if you're a guy and you have omega-3s in your diet or from supplements, it affects sperm quality, sperm count, sperm motility, the amount of semen you make, your testosterone levels, and even the rates of in vitro fertilization. So just taking fish oil and reading a lot of sardines can have all these benefits. Are you feeling stressed, sluggish, or struggling with sleep?

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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This leads to problems with ovulation and ovulatory cycles where you don't ovulate. You can get anemia. You can have trouble with fetal development and making red blood cells. And get this, 35% of women, less than 50, are iron deficient. Over a third of women trying to get pregnant are iron deficient and listen to all the bad things it does.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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The next thing that's important to test and measure and it's important to understand is omega-3 fatty acids. Now, there's a lot of reasons for that, but if you have omega-3s at adequate levels, it lowers inflammation, it lowers reproductive system inflammation, and it supports hormone function.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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Now, if you're a guy and you have omega-3s in your diet or from supplements, it affects sperm quality, sperm count, sperm motility, the amount of semen you make, your testosterone levels, and even the rates of in vitro fertilization. So just taking fish oil and reading a lot of sardines can have all these benefits.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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For women, also important, it helps egg quality and in vitro health, which is the lining of your uterus, critical for implantation and maintaining an early pregnancy so you don't have a... It helps uterine blood flow, helps the embryo and plant, helps pregnancy rates. Again, just from eating sardines or taking omega-3s.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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And two-thirds of adults are not meeting the dietary guideline requirements of two servings of fatty fish per week or 250 milligrams of EPA and DHA per day. This is from British Medical Journal Open. That's two-thirds who are not meeting the dietary guidelines. But the dietary guidelines are the minimum amount of something you need to not get a deficiency disease.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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So 90% plus, I'm sure, are low in this. And we know this from other data. Another important nutrient, magnesium. Again, all these things we test for and your typical prenatal visit or your fertility visit will not be checking these things. Magnesium is critical because it balances estrogen and progesterone. It helps a lot with menstrual cycles and cramps, helps a healthy uterine lining.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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It helps with DNA synthesis and repair, helps with healthy egg production. And of course, it's the relaxation mineral because... It makes everything in your body relax. So I call it the stress reduction mineral. And of course, stress adversely affects fertility. Magnesium helps with blood sugar control and insulin sensitivity, PCOS, really important.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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It's also essential for sperm production, development of healthy sperm. And magnesium is really important because it's linked to sperm motility and qualities. All these nutrients play a role in reproductive health. health. What about zinc? Zinc is really important for ovulation in women and menstrual cycle. And if you don't have enough zinc, it can affect all these processes affecting fertility.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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For men, it's even more important. It's important for sperm quality and sperm deficiency can lead to low sperm count and low testosterone levels. So that's not good. Selenium. Another important mineral, again, something we test for in function health. We can look at all these things. We can see what's going on.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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And selenium is important for thyroid function, which it regulates hormones necessary for fertility. In men, it's important for sperm motility and sperm health. And if you don't have no selenium, it can impair these functions. And many soils are depleted in selenium. If we're not taking a multivitamin, selenium are often low. And again, it's something we can test for.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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And that's driving the infertility crisis. Our SAD diet or standard American diet is 60% or more from ultra processed foods. The average American consumes anywhere you look at it from 113 to 150 pounds of sugar and about the same amount of flour every year per person. That's almost a pound a day of sugar and flour per person. And that is not something we're used to eating.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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So it's important not just to check for nutrient levels, but also your hormone levels. So women, obviously, you want to check estradiol, which is the main female hormone, regulates the menstrual cycle. It prepares you to lining for pregnancy. And if you're having abnormal levels, it can kind of give you a clue that there's problems with the ovaries, with your menstrual cycle, fertility.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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Often infertility can be explained by what we call estrogen dominance. Estrogen dominance means you have too much estrogen, either relative or absolute in relation to progesterone. And you get a lot of symptoms from that. Heavy bleeding, breast tenderness, fluid retention, premenstrual migraines, PMS. mess, blood clotting, fibroids. I mean, it's kind of a mess and it's not normal.

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And there's a lot of causes for it. Our high sugar starch diet, alcohol, environmental toxins, change in our microbiome, all things that we can treat. For men who are actually having high estrogen levels, which they can because they're eating a lot of sugar starch and alcohol, all that will increase men's estrogen levels. That will affect their fertility.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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So if you have high levels, it can disrupt the balance of testosterone. It affects sperm production. It makes you low sex drive and erectile dysfunction and infertility and weight gain. So it's just bad news. As I mentioned, the fat tissue is a site that has this enzyme called aromatase and it converts testosterone to estrogen.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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And that can lead to all sorts of problems with men, like I mentioned, like loss of body hair, libido, all the things we talked about. And it's really driven by a high sugar, high starch, ultra processed food diet. Another important hormone to check is progesterone. It's really important for women. This is called progesterone for a reason. It's the progestational hormone.

The Dr. Hyman Show

From Inflammation to Conception: Solving the Fertility Puzzle

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And it prepares a uterine lining for an egg and it supports early pregnancy. So you need to have adequate progesterone. And often women don't have this, particularly in their later reproductive years. And if you have low levels after ovulation, it can affect your ability to maintain a pregnancy or to conceive. So it's really important. And you want to look at the estrogen progesterone ratio.

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You want to test it at the right time of the cycle, usually about 18 to 23%. days of your cycle, and that'll give you a sense of where you're at. Did you know that over 75% of people are deficient in magnesium? That's a problem because magnesium is essential for over 600 functions in your body, including energy production, stress regulation, and deep sleep. But here's the catch.

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Not all magnesium is created equal. Most supplements only contain one or two forms, but Magnesium Breakthrough by Bioptimizers gives you all seven essential forms in one capsule. So your body gets exactly what it needs, where it needs it. I take magnesium breakthrough every night, and I've noticed a huge difference in my sleep, stress, and muscle recovery. It's a game changer.

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Right now, Bioptimizers is offering my listeners a special discount. Just go to bioptimizers.com slash hymen and use code HYMEN10 at checkout. Don't wait. Your body will thank you.

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That's a pharmacologic dose of sugar that's causing dramatic hormonal shifts in our biology. Spiking sugar leads to high insulin levels. That leads to insulin resistance. And then we get blood sugar and hormone imbalances as a result. So what happens? What is the biology here for women? Let's talk about it. It's a little bit different for men and women.

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It's true. It's what we're eating. It's what we're eating from, like the containers, right? It's our household cleaning products, and it's our body care products. And those things we have control over. I don't know if you know this, but I'm on the board of the Environmental Working Group. Well, there you go, skin deep. Yeah, skin deep.

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And you go to ewg.org and they have guides on body care products, household cleaning products, what foods, vegetables, fruits, animal products, how to reduce your exposures from every potential source of environmental chemicals. And so you can't be perfect, but it's something you can actually have a fair bit of impact.

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And like you say, if you reduce these consciously, you see a drop in the urine levels very quickly. i know um kelly you know most of the fertility doctors focus on women but the truth is uh it takes two and uh and even though men are 50 of the equation they're not really often considered even 25 of the men in infertility couples are not even evaluated as part of dealing with infertility.

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So what are your thoughts for how men need to think about fertility too? And how they need to think about improving their likelihood of conceiving a baby with their partner?

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When women have high sugar and starch, it drives the insulin. that leads to increased androgen production. Androgens are testosterone. That leads to free testosterone being increased, and that will lead to all sorts of problems, like PCOS, for example, which causes irregular, painful, heavy periods, so clotting, heavy bleeding, weight gain,

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Young forever, young forever.

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Definitely exercise helps, but watching sports may not. Because one study actually showed that if your team won, your testosterone level went up. But if your team lost in the sports game, your testosterone level went down. So exercise. Now, one of the things that's important is exercise.

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sperm quality and and you know i think you know people think oh you know men don't really have a time clock right they're not they don't have a biological clock but they do and and yet men can conceive i think the oldest man ever to conceive was 96 which i think is pretty impressive but but it's uh it's not the same

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hair loss on your head, hair growth on your face, acne, lack of ovulation, as we mentioned. And so this is really not a fun problem to have for women, but it's often solvable by addressing the root causes of diet and lifestyle. Endometriosis is another factor we talked about that can be driven, but not necessarily by the high sugar diet.

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as men get older in terms of the quality of the sperm, their fertility rates, or the consequences for their offspring. I think we see more autism rates with older fathers. So can you tell us more about men's sperm health and why we see this decline and what do we know about how to address it?

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Your gut microbiome plays a huge role in hormone regulation and fertility. Now, researchers are discovering there's a lot of roles for gut microbes and optimal gut health and how it contributes to obesity, to PCOS, to hormone imbalances, and lots more.

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So it's important to tend your inner garden, and I always just talk about that, but it's really important to learn how to take care of your inner garden. And you need gut-supporting foods, things like fermented foods that have probiotics in them. There are other things that are great in there, like fiber and great probiotics. Prebiotic foods are important, like fruits and veggies.

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And you get 8 to 12 servings of non-starchy fruits and veggies. Certain gluten-free whole grains can be helpful. Cruciferous vegetables, also really important for the gut health. Because cruciferous vegetables like broccoli, collards, kale, Brussels sprouts, collard greens... They help to regulate excess estrogen in the body.

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They help with estrogen dominance, which is something that happens commonly as women enter their later reproductive life where they get higher estrogen than progesterone, either relative or absolute. And that can...

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Although there's some evidence that this is an autoimmune disease, which can be caused by leaky gut and other drivers of inflammation caused by our diet. Now, what happens with men when they have too much starch and sugar? Well, they get insulin resistance and that leads to the opposite. It leads to low testosterone levels in men.

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help lower beta-glucuronidase, which is a really important compound that's produced by certain bacteria in your gut that can actually lead to higher estrogen levels and more problems with cancer and fertility. So there's a lot of really important things to kind of consider. Also, there's another class of foods that are great for your gut, which is the garlic family.

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Garlic, onions, leeks, shallots, they're anti-inflammatory. Certain gluten-free cold grains can add fiber like amaranth, teff, Buckwheat, I like Himalayan tartary buckwheat. I like my Himalayan tartary buckwheat sprouted powder, which is great. I put it in my smoothie. Wild rice is great, although it's technically not a grain. Black rice, quinoa, all they're fine.

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Fermented probiotic-rich foods are great. Sauerkraut.

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goat or sheep yogurt kefir kimchi natto tempeh miso all these are great for helping your gut health so you really need to learn how to take care of your inner garden and you might even need to take probiotic supplements now if you have a messed up gut it's important to work with somebody on this if you have leaky gut or irritable bowel you want to work with a good functional medicine practitioner to fix it and you need to learn how to do that with the 5r program which is avoiding the

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and minimizing the foods that create problems using pre and probiotics and gut repair tools.

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All right, so once you've dialed in your nutrition and you're focusing on eating specific foods to support your hormones, your reproductive health, your sperm and egg health, it's really important to clean up your diet, not just add the good stuff, but take out the bad stuff and reduce your intake of more problematic foods that cause insulin resistance, oxidative stress and inflammation, which definitely reduce fertility

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and cause impaired fertility. And what are those foods? No surprise if you're listening to me, right? Ultra processed foods, basically foods that contain ingredients that you wouldn't have in your kitchen and that are made in factories and are deconstructed science projects. You do not want to eat those, even though they may look like food, they're not actually food by definition.

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Refined grains, refined flours, added sugars, all bad. Now potato chips, crackers, pretzels, candy, microwave popcorn, muffins, donuts, sandwich bread. I mean, it's not even really bread. Cookies, flavored yogurts, puddings. These foods, why are they bad?

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Well, they contribute to the epidemic of metabolic dysfunction, which affects 93% of the population and is somewhere on the trajectory of insulin resistance. They lead to oxidative stress. They reduce the chance of fertility. They increase PCOS. They cause sexual dysfunction, erectile dysfunction, and poor blood flow. Yep, that's true, guys. That's what happens when you eat junk.

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That leads to damage to their blood vessels because of the insulin resistance that causes inflammation and blood vessels are needed to have good erections so they get erectile dysfunction. And it also, because of low testosterone, affects sperm quality.

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And it contains a lot of forever chemicals. These endocrine disrupting chemicals that you don't want to be having in your body, like BPA and others, you want to get rid of all those. Those are very much significant endocrine disruptors. We call this whole class of chemicals endocrine disruptors because they disrupt your hormone system.

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They also contain a lot of bad stuff, chemical additives, artificial sweeteners, emulsifiers, thickeners that all contribute to inflammation through damaging the gut lining, leading to a leaky gut. They also often contain low quality fats like trans fats and inflammatory oils like soybean oil, sunflower, canola, vegetable seed oils, GMO corn, soy, all that crap.

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Sugar sweetened beverages, definitely a no-no because that'll drive in some resistance including sodas, diet soda, although artificial sweeteners work in a different way. Fruit juice, green juices, unless they're truly green juices because a lot of them are just jacked with pineapple juice and sugary fruit stuff, which is just as bad.

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Of course, there may be more antioxidants and other good stuff in there, but it's a lot of bad stuff. Obviously don't have soft drinks, lemonade, iced teas that are sweetened, alcohol, sports drinks, meal replacement drinks, protein drinks like Boost, Fairlife, Core, Protein Power, Slim Faster, all garbage. There are good plant proteins out there.

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There are good animal protein products out there, but just be careful. And also be careful with the plant milks. They can be flavored, sweetened. They can have emulsifiers, thickeners. They can be some good ones, but make sure they're just simple ingredients like almonds and water. and salt, for example. Energy drinks, definitely do not have those.

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Those are full of colors, dyes, artificial sweeteners, flavored coffees. I mean, you go to Starbucks, you're getting tons of sugar, probably as much sugar as a can of Coke or sometimes more depending on what you're getting. Fruit juices. creamers that are weird creamers. Just stay away from all that. Also, you want to stay away from conventional dairy. Dairy is a hugely hormonally disruptive food.

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Unless you're eating sheep or goat cheese, which is less, most conventional dairy is antibiotics, hormones, pesticides, a lot of hormone disrupting compounds in them. And it's one of the things for women who have menstrual issues or hormonal issues, I very strongly recommend they avoid. Caffeine can be fine, but be careful of too much. It can wear out your adrenal glands.

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And what's even worse, when they gain body fat as a result of insulin resistance, they make more estrogen because there's an enzyme in your fat tissue called aromatase that converts testosterone to estrogen. So that's really bad. They get higher body fat, they lose the hair on their bodies, and they have low sex drive, low sex function, low fertility, low sperm count, and the list goes on.

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Alcohol, definitely not a good thing for fertility. It affects your, obviously, liver and your ability to regulate hormones through your liver. It can cause dysregulation of estrogen, testosterone, many other hormones. And now alcohol consumption in men can lead to lower testosterone levels and higher estrogen levels, which can cause all sorts of issues like lower libido, fertility issues.

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You can increase breast size in men. It can cause loss of hair in the body. It's just not a good thing. So what are the practical dietary adjustments for enhancing fertility? Let's go through them a little bit one by one here. What are the practical tips for creating a diet that's incorporating fertility-boosting foods into your everyday meals? Build your meals around protein,

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and veggies and fiber, which makes you feel full and less likely to overeat. Try food stacking. Start the day with protein and fat for breakfast. You can have a savory breakfast. You're gonna have a protein shake. That's really fine to do. I mean,

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I don't know why we've sort of in America gotten to a place where we think sugar for breakfast is a good idea, but it's the worst possible thing that's ever happened to us. So what can you have for breakfast? What does that mean? Well, eggs are great. They're rich in vitamin D, B12 and protein. They're great for hormone balance. You can have an omelet with spinach, tomatoes, added folate.

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Vitamin C, you can have post or hard boiled eggs. I like, for example, shishuka, which I buy the kind of jarred version and I put the eggs in there and put it in the oven and cooked it in like 10, 15 minutes pretty quick. Don't eat those quick cooking oats. Get rid of those. If you're going to eat oats, only have steel cut oats, but you want to add protein and fat.

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So flax seeds, chia seeds, almonds, nuts. You can also put in some butter in there, grass-fed butter, or some other kind of oil like flax oil. You want to get protein, fat, and fiber in there. Chia seed pudding is a great breakfast. Coconut yogurt, berry smoothie with protein powder. I like that one. It's my favorite. What about snacks?

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Well, I don't really snack that much, but if you're hungry, nuts and seeds are great. Handful of almonds, walnuts, pumpkin seeds are great snacks that have zinc, selenium, lots of good fats. Meat sticks are great. I like the Maui Nui, Paleo Valley. They're great. Raw veggies and homemade hummus is an option. Low glycemic fruit is fine. Berries, apples, cherries, citrus fruits.

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What about lunch and dinner? Well, Salads are great. You can put a base of leafy greens like arugula or just dark leafy greens, mixed greens. You can use spinach or kale to increase folate intake. You can add avocado for healthy fats. Sprinkle some sunflower seeds for vitamin E. And I basically use olive oil. So you get a fat salad with nuts and protein and fat.

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and you can even add a can of sardines or salmon on there it's also great you can include fatty fish like salmon mackerel i get i sometimes canned salmon or mackerel i love that with my salad that helps boost your omega-3s it helps sperm quality and your reproductive health if you love this podcast please share it with someone else you think would also enjoy it you can find me on all social media channels at dr mark hyman please reach out i'd love to hear your comments and questions

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So when you have this higher body fat, you get all these problems, and that leads to more inflammation. And then more inflammation for men and women leads to more infertility, more endometriosis, more PCOS, worse pregnancy outcomes. Even if you're using IVF or advanced fertility treatments, ovulation problems, as I mentioned, you get poor quality of eggs and sperm.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening Their blood sugar improves. Junk food cravings disappear. Their skin clears up and they lose stubborn fat. And most importantly, they feel better than they have in years.

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All in just 10 days. If you're ready to feel your best again, go to drhyman.com forward slash detox. That's drhyman.com forward slash detox.

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So the very seed of a new life is being damaged by your diet. And we're going to talk about that. This can also lead to miscarriages. Inflammation can lead to that and also birth defects. So all around our toxic diet, lifestyle and environmental toxins are driving so much of these problems. As I mentioned, inflammation is a big driver in fertility. So what's causing inflammation?

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Of course, inflammation, as you know, listening to me forever, driving almost every known chronic disease, heart disease, diabetes, cancer, dementia, autoimmune diseases, the list goes on, depression. And it's not just driving those things, it's driving fertility issues, right? So it's our... processed SAD diet. It's excess sugar.

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It's the insulin resistance that results, the blood sugar imbalances, the chronic diseases that result, type 2 diabetes, obesity, and damage to our gut microbiome. We're going to talk about how the gut microbiome plays a big role in hormones and fertility, at least the leaky gut. Also, our sea of environmental toxins is not good for our hormones.

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The sea of industrial chemicals and pollutants, sometimes latent infections can cause inflammation, but those are the main causes. And then we also see damage to our mitochondria because anything that causes inflammation will affect our energy production. And energy production is essential for every factor of life, including healthy sperm and eggs.

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You might be low on magnesium, and trust me, it's a bigger deal than you think. Most magnesium supplements miss the mark, but Magnesium Breakthrough by Bioptimizers gives you all seven essential forms in one capsule, so your body gets the full benefits, better energy, stress relief, and deep, restorative sleep. I take it every night, and it's a total game changer.

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So we need healthy mitochondria to have healthy sperm and eggs. That's our energy factories. It's involved in ATP production and ATP is the energy, it's the gas. So sperm have to swim, right? eggs have to grow mature, that takes energy and we lose energy and that leads to more fertility issues.

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After fertilization, if you're lucky enough to have a fertilized embryo, then the embryo has mitochondria from the mother and that's good. If you don't have healthy mitochondria from our diet and from toxins and so forth, we can't have proper embryonic development. We can't have proper cell division and differentiation, which is necessary for the developing fetus to grow into a healthy baby.

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Also, sex hormone synthesis takes place in the mitochondria, so poor mitochondrial function is connected to hormone balance. The estrogen and progesterone are produced in special cells inside the ovaries, and these cells require mitochondria functioning at a good level to do this. Testosterone is also produced in cells called the lytic cells, which contain mitochondria.

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Those are your testicles, and that is necessary for producing testosterone. So you can see the whole hormone production cycle requires energy, and we do a lot of things that cause mitochondrial dysfunction. Again, our poor diet. It's all the same stuff, right? It's not like different things causing different problems. It's all the same stuff.

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It's our diet, nutrition, lack of exercise, insulin resistance, inflammation from all the causes, oxidative stress, chronic diseases, environmental toxins. All these things, aging, will affect the quality of sperm and egg. Microbiome, another big factor in causing infertility. Again, these things are not addressed. Think about it. Who's addressing mitochondria? Who's addressing inflammation?

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Who's addressing the issues around microbiome when it comes to fertility? These are not things you're gonna hear about when you go to your fertility specialist, but they're critically important in providing the right environment for having a healthy baby. So what is... problems in your microbiome cause. Dysbiosis, that's imbalances in the flora, that's bad bugs.

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Symbiosis is good bug, good balance, right? Dysbiosis is bad, bad influences. And this influences inflammation and causes inflammation throughout the body, including your reproductive organs. It can cause even other things like obesity, even having bad bugs in your gut can make you gain weight. And this negatively impacts the microbiome. It causes ovarian inflammation.

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It affects the gene expression in your eggs. It causes poor egg quality. The dysbiosis also affects estrogen levels. One of the things we see, and this is really important, is that your gut microbiome plays a role in regulating estrogen levels. levels.

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And often when you have high estrogen levels, it causes something called estrogen imbalance or estrogen dominance, where you have too much estrogen, not enough progesterone. And that is often found in PCOS. And when you have certain bad bugs in your gut that produce an enzyme called beta-glucuronidase, a little technical here, but I'll explain it.

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What happens is that enzyme takes the estrogen that you excrete from your liver that's already packaged and ready to be pooped out,

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and unpacks it, that enzyme cleaves the estrogen from its basically carrier molecule, then estrogen becomes free in your gut, and you reabsorb it into the body, into the intestinal circulation, and then it goes into your body, creating higher levels of estrogen, leading to more estrogen dominance and hormone imbalances, and then other problems like estrogen-related cancers, breast cancer, ovarian cancer, uterine cancer, endometriosis, worsens PMS, worsens pregnancy complications,

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Try it now with an exclusive discount. Go to bioptimizers.com slash hymen and use code HYMEN10. Your body will thank you. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there is simply not enough time for me to do this at scale. That's why I've been busy building several passion projects to help you.

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When you look at the data, actually probiotics can be very helpful in improving pregnancy outcomes and even IVF outcomes. So giving probiotics when you're getting your fertility treatments can be a good thing. It also affects not only women, but men too. So having bad bugs in your gut affects your testosterone levels. Antibiotics and hormonal contraceptions will affect the gut microbiome.

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So a lot of things will mess up your gut microbiome. Taking the pill, antibiotics, stress, certain acid blocking drugs, which you take all the time. Obviously alcohol and other things are not good for fertility too. Obviously you should probably not smoke. You shouldn't have too much pot. All those things are bad for you. Certain medications can be problematic, obviously.

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Birth control pills, antidepressants, antipsychotics, obviously anabolic steroids. If you're taking testosterone as a guy, it's gonna decrease your sperm production. Calcium channel blockers, because we need different pathways in our biochemistry to make things work. So these are blood pressure pills, but they can affect sperm motility. Antibiotics can interfere with menstrual cycles.

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All this stuff is just to say that there's a lot of factors that we have control over that affect our fertility that are not being addressed from inflammation to metabolic health, to mitochondrial function, to dysbiosis, to the medications we're taking, and all those things can be addressed. So let's talk a little bit more about where conventional medicine just misses the mark. No pun intended.

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Why does it miss the mark? Well, it doesn't get to the root causes of the hormone imbalances and other factors that cause this decline in fertility. It doesn't address diet, inflammation, mitochondrial health, dysbiosis, environmental toxins, stress, autoimmunity. You know, and they give you like, you know, general advice. Okay, lose weight, eat more veggies. It's not quite personalized.

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It doesn't really measure what needs to be measured to understand what's going on in your biology. You know, you look at farmers, they're testing the soil. They want to know what nutrients are in there, what the levels of nitrogen, potassium, phosphorus. They're so deep in understanding soil health as a way to predict what's going to be happen to the plants that they're growing in there.

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How do we not test for what's going on in a woman or a man to find out whether or not the sperm and egg are going to be healthy or whether the baby's going to be healthy, right? They don't check inflammation levels. They don't check nutrient levels. They don't check toxin levels.

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So we really need to do proper testing for fertility, looking at all sorts of things from metabolic health to hormonal health and nutrient status to toxin levels, looking at something called AMH, which we'll talk about for women, which measures the quality of their their eggs. So we kind of have to look for what's really going on and not just ignore the symptoms, right?

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We need to look at how is a woman doing? Does she have hormonal imbalance clues, right? Does she have painful periods? Does she have PMS? Does she have weight gain, acne? Is she on the pill? You know, what's going on that we need to address that can help to regulate hormones better? So, you know, when women have hormonal issues, they don't really address in conventional medicine the root causes.

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

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They just kind of treat you with hormones, right? They give you the birth control pill. So the first sign of hormonal balance is there's painful periods, PMS, heavy bleeding, clotting, acne, PCOS, boom, you get the pill. That does not get to the root cause. It doesn't address how we regulate our hormones. It doesn't actually... help us support our natural cycle.

The Dr. Hyman Show

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There's a lot of side effects with these digestive issues. It causes yeast overgrowth in the gut and balances the microbiome. It depletes nutrient levels that you need for pregnancy, like folate, B12, B6, and vitamin B2, as well as vitamin C and E and magnesium, selenium, and zinc. All of these are necessary for fertility. Traditional approaches kind of fail in my view.

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And I've worked with so many women and so many couples and helped them have healthy babies simply by addressing these phenomena. What is the functional medicine approach then? What do I do? What is the functional medicine approach? It's really important to address overall health, right? Not just looking at hormones. You need to deep dive on your biomarkers.

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And this is really what we do at Function Health. This is why I co-founded the company Function Health, which is a way for you to get access to all this data about yourself, to get over 110 biomarkers, including all the things we're talking about today, for less than 500 bucks. It's a membership model.

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We have a big waiting list, but you can jump the line if you go to functionhealth.com forward slash mark and you can sign up and get a lot of these diagnostic tests. And most of these things are not going to be tested by your doctor when you go in for your fertility checkup or your pregnancy checkup. pre-pregnancy exam, or they're not going to look at the man.

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for a summary of my favorite and thoroughly tested products. 93.2% of Americans have some level of metabolic dysfunction, meaning they were on somewhere in the spectrum from insulin resistance to prediabetes to type 2 diabetes.

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And it's really important to do a deep dive and correct these things. And this is what I do all day long in my practice. And it's why I see such good results. So first you need to test for nutrient deficiencies. The most important is folate. It's critical for egg quality, for implantation of the egg in the womb.

The Dr. Hyman Show

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Deficiencies can lead to increased levels of something called homocysteine, which is a marker of folate insufficiency, as well as B12, B6. Again, something not tested typically. I'm just going to share a quick story with you about a woman who I was working on a film with. She was the director of this film called Fed Up. It was, I think, came out in 2014.

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It's still on Netflix about childhood obesity. She told me the story where she had miscarriage after miscarriage after miscarriage. and even had babies that were born with anencephaly, which means no brain. Terrible condition.

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And she told me this story that she read this article I wrote about methylation and about the importance of checking homocysteine and B vitamins and the genes that regulate this, something called MTHFR. And so she went to a doctor and she made him test for this. And she found very high levels of homocysteine.

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She made him test the gene called MTHFR, which we know affects about 35% of people that have this variation of this gene that can cause this problem. And we know that that these problems of deficiency in folate lead to all sorts of bad pregnancy outcomes, including infertility and miscarriages. So she said to the doctor, well, this is what I want.

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And she got the test and sure enough, she was positive. And he said, okay, just take a prenatal vitamin folate. Dr. Hyman says, I need to take methylfolate because I read in this article and I want to take the right kind. So she took the right kind. And when I saw her during the

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the publicity tour for the movie, she had this beautiful 10 month old baby and we're hanging out and people are going on TV and stuff. And I was like, wow, you know, this isn't a miracle story, but it's not a miracle. It's just using good science. Men also need to worry about folate because folate is important for sperm, DNA and integrity.

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So low levels can also lead to decreased sperm counts and motility issues. So Sperm aren't great swimmers. Vitamin D, also important. It influences the production of estrogen and progesterone in women and also sperm quality in testosterone in men. And deficiencies in vitamin D have also been associated with PCOS and, get this guys, erectile dysfunction.

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Now, low levels, less than 40, I would say, you know, the lab says less than 30, but less than 40 is really probably what's considered low, maybe even 45. But low levels of less than 40 in published data show there was an increased risk of infertility if your level was under 40. And this is probably accounting for 80% of the population who are not taking vitamin D supplements.

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And we test this as part of your function health panel. Super important. Vitamin D supplementation in infertile women, in another study, significantly increased clinical pregnancy rate outcomes and pregnancy outcomes. So just taking a simple vitamin D makes a huge difference. What about B12? B12 is another important one.

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It's required for the development of your nervous system, for DNA synthesis, for cell division, cell tissue, formation of new red blood cells. And if you don't have adequate levels of B12, it can affect ovulation. It can cause trouble with implantation of the embryo. And you can check your homocysteine levels as well. And also called methylmalonic acid, what we check with

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with function health panel. And if you had high levels of homocysteine, it has high rates of miscarriage, as I mentioned in this recent story I told you, at increased risk of birth defects, we call neural tube defects, like spina bifida in the baby, and also affects sperm motility and concentration and prevents DNA damage. And B12 also has amazing benefits. It increases sperm motility.

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And this is the thing that screws up both men and women's fertility. Now, sex hormones are regulated by our diet. You may have known that, but sex hormones are directly regulated by what you eat. And pretty much everything is regulated by what you eat if you don't know by now listening to me. Ultra processed foods and sugar and starch are causing massive shifts in our sex hormones.

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It increases the concentration of sperm. So you got more sperm and it prevents the DNA damage in the sperm. So you have healthier sperm. Homocysteine, an important thing to check in your blood, really important. As I mentioned, it can increase the risk of preeclampsia by threefold. This is a high blood pressure condition in pregnancy. It's very dangerous.

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And the best way to test for B6, B12, and folate is to measure your homocysteine level. What about iron? Iron is another important nutrient. Really important because you get a lot of blood loss during menstrual cycles and the deficiencies of iron are so common. It affects so many women. We saw so many people in our function health cohort that are iron deficient.

The Dr. Hyman Show

Encore: Eat Smart: Quality Foods to Improve Sleep and Reduce Stress

Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E-L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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Wow, so not sleeping is a risk factor for obesity.

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And heart disease. Yes. And cancer.

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Yeah.

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Oh my God, if I don't sleep, I'm depressed and anxious.

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Yeah, it's true. So, okay, so we have that chronic stress. What else is driving this insomnia pandemic, which is huge, right? How many, 70, 90 million people are struggling with insomnia?

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So don't eat three hours before bed.

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That happened to me last night actually, because I went hiking and it's summer and it's so beautiful and it's late and light. So we were like, didn't get down from the mountain till eight o'clock at night. And I'm like, oh, let's go eat, I'm hungry. But then by the time we ate, it was like nine o'clock.

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And I, like last night, I tossed and turned for a couple of hours before I went to bed, which I usually don't do. I was like, oh, it was the, you know. So there's eating late at night, there's circadian rhythm disruption. This morning I went out and sat on my deck and the sunshine was out. So getting light in the morning is so important. So we don't do that.

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We're all like on our phones or computers right away. We need the natural light to reset our brain. Because light is medicine. Light is medicine. It is. And also it could be bad medicine if it's the wrong light at the wrong time, right? Exactly.

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So we have all this like, there's this great book called Lights Out that I read years ago, Cindy, that was really talking about the advent of the light bulb driving chronic disease because of the disruption in our rhythms and so on.

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And there's some other weird stuff that affects sleep that we don't think about. Like what else?

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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And by the way, 80% of the population is efficient vitamin D, 50% in magnesium, 20% in iron. I mean, it's like a lot of people are deficient in B vitamins and they don't even know it. And you go to your doctor and you have insomnia, they're not checking those things. And there's even weirder things in nutritional stuff, right?

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So if your gut's a mess, it can also cause insomnia. Absolutely. And then heavy metals are another big one that we don't really hear about.

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Yeah, and I had that. We talked about it on the show, but I've had mercury poisoning 30 years ago almost, and it really totally screwed up my sleep.

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I just couldn't sleep. I really couldn't fall asleep, couldn't stay asleep, never felt rested, had chronic fatigue syndrome. Until I got the mercury out, got my fillings out, chelation, everything, I couldn't sleep. And it really took a long time to reset that.

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Okay, so we've got all these different things that traditional medicine ignoring, the hormonal fluctuations, the gut issues, heavy metals, nutrient deficiencies. I mean, doctors know about sleep apnea, but they often miss it in thin women because that's not the archetype of someone who actually, like the Pickwickian figure with, you know, huge belly and a thick throat and size 17 neck.

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I mean, you know. So there's all these issues and yet this continues to be such a struggle for so many people. And the traditional treatments really are just stopgap. They don't really address the cause. So in functional medicine, the way we think about things is to look at some of these other factors. So in your practice, how do you start to dig down?

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What are the kinds of diagnostic things you look at We talked about all these different factors, but how do you identify what's the problem in this or that particular person?

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Are you ready to prioritize wellness?

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and and then we do some testing right you can look at you can look at nutritional levels you can look at these vitamin d and magnesium and folate and and iron studies you can look at obviously the sleep apnea test and there's home tests now you can do really great um we look at heavy metals right and the hormones you can really get a sense of what's going on with hormones for people if they're estrogen and progesterone's all out of balance it just happens in menopause you see

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a lot of sleep issues heavy metals like I said we can test so there's there's a lot of ways we can diagnose using functional medicine testing that you don't really get with traditional doctors that can help get underneath things so tell me about this this patient you had because you know it sort of speaks to a lot of the issues that we're talking about and it gives you a little unusual approach to insomnia something you wouldn't really get from a traditional doctor

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode, food is information, that it's medicine, that it's instructions, it's code that programs your biology with every bite.

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Wow. She stopped breathing 60 times an hour.

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Like once a minute.

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There's a very, very sophisticated technology. It's called the tennis ball strategy, where you sew a tennis ball into a T-shirt on the back. So if you roll over on your back, it makes you flip over to your side.

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Maybe you want to make more informed choices on the latest health trends or simply understand the science. I'm Dr. Mark Hyman. I'm a wellness expert, and I want to welcome you to my podcast, Health Hacks. In every episode, I'll provide guidance on how to live a longer, healthier life.

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Oh, I didn't know they had those. I was on the tennis ball track.

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That means bugs growing in your small intestine where they really shouldn't grow.

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Which can cause inflammation.

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How much iron is in your iron bank in your body?

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That's amazing.

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Yeah, what's interesting is, you know, heme iron is the best absorbed kind of iron, but that usually comes from meat. And people who are vegan, the plant forms of iron aren't as well absorbed. And you often see very significant iron deficiency in these patients, especially women who are menstruating.

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And I think that, you know, I learned actually in traditional medicine that ferritin was connected to sleep, actually. I learned that in a lecture on insomnia that I went to by some drug company. I was like, wow, that's interesting. But yeah, I think it's something that's often overlooked and it's an easy blood test to check your ferritin, which most doctors won't look at.

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helping you wade through all the health ads and the sound bites to bring you the science-backed facts along with practical tools and insights to make informed decisions. Health Hacks is available in audio and video, so you can tune in wherever and however you enjoy your podcasts. Join me every Tuesday for a new episode. Just search for Health Hacks, where my goal is to empower you to live well.

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She had a stomach ulcer. She's just menstruating heavily. Does she have a bladder cancer? Like something, right? So I think that's really important. You're right. Just don't look at the symptom. Look at the cause. Because low iron is a symptom. It's not a cause. Low iron may cause insomnia, but what causes low iron? So that's what functional medicine does. It keeps going upstream.

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And you said something a couple of times that I just want to come back to, which is peeling the onion. So, one of the principles of functional medicine from our mentor, Sid Baker, who is this cool old guy, Yale professor, erudite, super smart, one of the most thoughtful men in medicine, people in medicine, period.

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And he said, you know, we have the TAC rules that help us sort of determine how to figure things out. One is, if you're standing on a TAC, it takes a lot of aspirin to make you feel better, right? Take out the TAC.

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So if, you know, the bacterial overgrowth is causing the restless leg syndrome, you can take a lot of these traditional medications, but you can take a lot of medication to make it away. Or if you fix the bacterial overgrowth, And that'll help. But then also if you're standing on two tacks, taking one of them out doesn't make you 50% better.

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So she had bacterial overgrowth and she had iron and she had the positional thing. So it's like usually three or four or five things. And the problem with medicine is we are so focused on the one thing, you know?

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Yeah, and I think that's a big thing for a lot of people. There's a questionnaire you can do online called the ACE questionnaire. It's Adverse Childhood Events. And you get a score. And if you have a high score, it means you've had a crappy childhood and you probably have some level of trauma. And different people respond differently to the trauma. Of course.

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But, you know, PTSD is so prevalent and our nervous systems are so jacked up in general. So it's sort of like acute on chronic.

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You know, we've got our acute stresses on this chronic level of PTSD. And it leads to so many physical, psychological, emotional stresses for people. And there's a lot of ways to sort of access that. You know, I mean, you shared about how you use cognitive behavioral therapy or yoga or meditation or breath work or... emotional freedom techniques, there's all kinds of techniques out there.

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But now people are exploring psychedelic assisted therapy, MDMA, psilocybin therapy, it's legal in Oregon now. And there's some interesting research going on, Johns Hopkins and NYU and others are really looking at how do we help people with some of these chronic long-term traumatic events and experiences.

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and I think you know so listening to it's just so interesting to hear that in dealing with you know something as simple as insomnia can be quite complicated you have to look at inflammation in the body it's like where's it coming from is it the gut is it heavy metals is it Is it hormonal changes? Is it nutrient deficiencies? Maybe it's food sensitivities or allergies. Maybe it's low thyroid.

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There's things that we just don't often think about. And so what's so satisfying with functional medicine is we're able to actually dig into these things and look and see, The why, you know, we say functional medicine is the medicine of why, not what, not what disease you have, which is helpful, but it's not the end of the story. We go, well, why do you have that disease?

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Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy. Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health.

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Like, you know, and that's the challenge with traditional medicine. It's like you make the diagnosis and you stop thinking. Okay, you've got depression. Here's antidepressant. You've got insomnia, take the sleep pill. Oh, you've got rheumatoid arthritis, take the rheumatoid arthritis pill. Like, not why do you have insomnia or depression or rheumatoid arthritis or migraines, but like, why?

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And this was so powerful. So, And then you sort of, there's some basic sleep practices that are really good. We've covered some of this, but I think it'd be good to go over it. And I think, you know, and I think it's important to emphasize that everything matters. Sleep, exercise, stress. You know, obviously your diet plays a huge role, nutrient status.

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And that's what we do in functional medicine. So we dig down into it. So talk about some of the... the other factors around sleep hygiene that we sort of haven't touched on in terms of diet and lifestyle and food and exercise.

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Yeah, like those lights, those red, green lights on different devices. I'm like, that drives me crazy.

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I travel with eye shades because you never know where you're going to be.

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I like the hot Epsom salt bath and lavender drops because the lavender lowers your cortisol, the magnesium relaxes you and the sulfur and the Epsom salt helps you detox.

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So powerful. And alcohol obviously is a good practice for people.

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In today's episode, I have some interesting discussions with other experts in the field. So let's just jump right in. The pecan diet is basically the approach that I've created. And it's really a flexible, inclusive framework. It's built on a few key principles. And these are central principles. No matter what nutritional philosophy you ascribe to, I think they're universal.

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Yeah.

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I just noticed it. Actually, I had an aura ring for a while when I was tracking my sleep. And I noticed whenever I drank, my sleep pattern was so disrupted. Quality of sleep, the depth of sleep, the amount of REM sleep, deep sleep, snoring, you know, all that.

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And then caffeine also is another big one, right? Yeah, absolutely.

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So important. This is such good information.

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First is focus on quality. The quality of the ingredients, the quality of the nutrients, the quality of the food you're eating matters so much. So, you know,

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Yeah. So there's a lot of doorways in is what you're saying. There's like a lot of doorways to kind of reset the nervous system, right? It doesn't have to just be your mind. You can use physical states actually of hot or cold or different light or all kinds of stuff. So why not? Yeah, why not? Right, right.

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You know, right now we're in this incredibly uncertain time for many of us, financial uncertainty, political uncertainty, the climate uncertainty. And and I think It's kind of a stimulator of exaggerated stress. So can you talk about how we can learn how to adapt maybe to better or understand how to think differently about uncertainty and the whole idea of uncertainty tolerance?

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Is a sun-ripened tomato off your vine at the end of August in an organic little garden you have in the backyard better quality than a industrially produced tomato that's designed to fit in a box and not squish and last for months on the shelf and tastes like cardboard the same? No. Focus on quality, whether it's...

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Because that's kind of something we really don't talk about much, but I think it's an important framework for understanding how we navigate our reality and not just get buffeted about by all the stresses that are happening all the time.

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What makes someone more uncertain than another person being able to tolerate uncertainty and other people not be able to tolerate uncertainty? Have you found that out?

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real food or whatever you're eating, try to get the highest quality, most nutrient-dense food you can. And obviously that means no ultra-processed food. Understand that food is information, that it's medicine, that it's instructions, it's code that programs your biology with every bite.

The Dr. Hyman Show

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It's interesting. I actually, I haven't really talked about this on the podcast or much at all. And it was sort of recently I had a chance to really dig into some, you know, deep work on myself and somatic work and other work and kind of just also been reading my mother's book about her life with my father and post-war Europe. It was sort of a fictionalized account of their life.

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But I was sort of born into a very uncertain place. My father didn't really want kids and my mother had multiple abortions. He wasn't really around when I was born. My mother was very stressed and depressed. And You know, there was a sort of state of lack of safety.

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And I remember that even growing up in my early childhood, sort of the dynamics of a marriage that was falling apart and being a little kid watching all that. And my mother being very sick afterwards, just not being able to eat and losing weight and being super depressed and in bed for months. And they were going to put us in foster care. Wow.

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drama that I kind of had just sort of like pushed back and realized that it definitely set me up to sort of have a more sympathetic activation in my nervous system for most of my life, even though I mentally I think I was able to sort of manage it physiologically at registered. And I and I think that's something I've really been paying attention to.

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And as I began to sort of shift into more parasympathetic states, which we'll get into and talk about that, You know, it allowed sort of this resetting of my nervous system and my biology to actually heal and then be happy and enjoy life and do the things that are really important. So these traumas are real. And they go back generations.

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Like I think, you know, my own life, and I don't know why I'm talking about this now, but you just kind of made me think about it.

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So you must understand that you're interacting with things, not just from an energy perspective, not just fuel to run your body, but instructions that code for every single function of what's going on in your microbiome, your metabolism, your brain chemistry, your immune system, everything. And I could go on, the list goes on, is regulated by what you eat in real time.

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Yeah, I mean, my grandparents were deaf on my mother's side, so they had that stress and her stress of being a childhood to be the parent for them. My dad on his side, his mother was one of 13 children and accidentally pushed her sister off a swing and she died at two years old. So she was the black sheep of the family and was chronically neurotic and stressed out and anxious.

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I remember my grandmother

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um you know so all these things you know you don't think about but and of course many people have far worse traumas than that and you know abuse and even worse but i i think it does register in our nervous system and unless we are conscious about how to heal that uh it kind of informs our thinking our life our way of looking at things and and ultimately our illnesses you know i i remember

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going to Herbert Benson's course like in the 90s on the mind body medicine from Harvard and he said you know stress basically either is responsible for causing or exacerbating 95 of all illnesses which is like what like and it's it's something in medical school we don't really learn about how do we manage it how do we think about it how does it work what does it do right

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And it can change. That's the beautiful thing is that we can rewire our nervous systems. And I think the difference between chronic stress and acute stress is nothing we mostly think about. But, you know, one of my favorite scientists is Robert Sapolsky, who wrote a book, Why Zebras Don't Get Ulcers, which is...

The Dr. Hyman Show

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Essentially the idea that zebras are out there eating their whatever, their grass, and then the lion comes and chases them. They all run like crazy, super stressed. And then the lion catches a zebra and then is eating it right next to all the other zebras. And they just go back to eating their grass. And so they have like a cute, massive stress and then it goes away.

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I want to talk about how you kind of frame... stress in your book around our mind states and then how our mind can create physiological stress or conversely can actually restore us to health. And you sort of mapped out these different spectrums of mind states that kind of help us think about how to understand stress, how to navigate it, how to think about

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And the last principle after quality and food is medicine and information is personalization. Not everybody needs the same diet. Some people do better on low carbs, some people do better on low fat, and some people do better on paleo, some do better as vegan. So we have to see what works for you and we have to be smart about it.

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discharging it, you know, I say the stress, you know, stress reduction or stress management is not a passive process, it's an active process.

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And just like you have to exercise, you want to, you know, build your muscles, you kind of have to practice phrase techniques in order to reset your nervous system from this chronic unremitting stress, which is so pernicious and driving so many of our diseases.

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I want to hear about this spectrum of these mind states that you talked about.

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But you want to make sure you eat a diet that is very much focused on these principles. And it also follows a few other things. One, it should be low in starch and sugar, low glycemic. Super, super important. I can't stress that enough. I've said it forever, but it's really important because that drives so much of the age-related diseases. Two, it should be...

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How do people start to think about um, identifying if they're stressed. Cause I think for me, I kind of, you know, I didn't really think I was, but I think I sort of, I was able to sort of map out things that like looking at my aura ring, for example, my heart rate ability or what's happening. I was in Mexico city for a week and my heart rate ability went down.

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I went to the jungle in Costa Rica and it went way up by three fold.

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So our bodies sort of register all the inputs, even if we don't think they are.

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And I think that's- So two weeks of meditation, like hours and hours every day.

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Yeah. I had, I, I had, uh, you know, rarely get over 40. And then I think the other night when I was in the jungle and I was in this deep sympathetic parasympathetic state and doing a lot of sort of somatic body work and it went to like in the nineties and I was like, Holy crap. Like we, we don't, we don't have, um,

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full of good fats, avocados, olive oil, nuts and seeds. If you're tolerant of saturated fats and you don't eat them with carbs and sugar, you can have coconut butter or coconut oil and even grass-fed butter or ghee. And make sure you eat foods that are full of phytochemicals, lots of colorful plant foods with anti-inflammatory detoxifying, hormone balancing, energy busting, gut healing compounds.

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that's sort of a framework for understanding how these things are so impactful for us. So I, you know, I realized how much I need to pay attention to the practices that I need to do to actually reset my nervous system regularly. So, so in the book, you talk a lot about some of these practices and that's what the stress prescription is.

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So let me just sort of talk about how do we sort of create a lifestyle and a way of thinking about our day and a way of thinking about the beginning and the end of our day and other types of

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Wow. So what are the ways that actually you can affect your mitochondrial activity then?

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So you must understand that you're interacting with things, not just from an energy perspective, not just fuel to run your body, but instructions that code for every single function of what's going on. Hey everyone, it's Dr. Mark here. Now, I've recently found a new drink that fits into my pegan diet, and it's honestly something I always look forward to when I need a nourishing pick-me-up.

The Dr. Hyman Show

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Yeah, the Okinawans call it hurry sickness.

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Yeah, I mean, the Blue Zones where I visited, you know, they just live life. They just, it's slow and it's about community and people and enjoyment and pleasure and food and hanging out. There's like, nobody's like doing startups and trying to like build a career. It's just, people are just living and it's this beautiful phenomena that we see.

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And I think that's a big part of the longevity in these zones. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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And that's a nutrient-dense diet that's full of longevity-rich, I mean, longevity-producing phytochemicals, polyphenols, which are plant chemicals, antioxidants, microbiome-healing fiber, probiotics, prebiotics, postbiotics, all of it. And this is designed to basically regenerate human health and planetary health, which is something you can't separate. So our health is

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible. Hey everyone, it's Dr. Mark here.

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Now I've recently found a new drink that fits into my pegan diet and it's honestly something I always look forward to when I need a nourishing pick-me-up. It's Sun Goddess Matcha Green Tea from Peak and it's the best tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine and matcha is a great example of this.

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

The Dr. Hyman Show

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brand's. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

The Dr. Hyman Show

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E-L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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It's only tied to the planet's health. Our own health is tied to the soil health. The nutrients of soil are how we get our nutrients. So it really is a beautiful ecosystem that we learned mostly how to destroy. But today I'm going to talk to you about how would you follow the vegan diet? What does it look like? First of all, it's a plant-rich diet, not a plant-based diet.

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And that's an important distinction. Plant-based implies vegan. Plant-rich means your diet's mostly plants. And that should be three quarters of your plate covered with colorful veggies. Lots of colors, weird things, mostly non-starchy veggies. I do eat a purple sweet potato or sweet potatoes, fine. Winter squashes are fine, especially if you're not insulin resistant or diabetic.

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Try to choose organic or regenerative when possible. Use the Dirty Dozen Guide and the Clean 15 Guide from the Environmental Working Group. That's ewg.org. Download those guides and you'll learn all about which are the foods you want to stay away from that are the worst contaminated.

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For example, don't ever eat strawberries unless they're organic or nectarines, for example, whereas you can eat an avocado or banana if it's not organic. Also, load up on the good fats. What should you be eating? Well, nuts and seeds. Try to eat fats in their whole food forms, seeds and nuts, avocados, pasteurized eggs, fatty fish like mackerel, sardines, herring, anchovies.

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some wild salmon that's small uh olive oil also is a very minimally processed oil let's try to stay away from the hexane um extracted deodorized solvent you know mixed uh refined oat oils that we eat are probably uh refined oils if you're going to eat canola or soybean oil I don't highly recommend that, but they can be part of cooking and other things if you want.

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And only if they're expeller pressed, only if they're organic, mostly they're GMO, mostly they're sprayed with glyphosate. You just stay away from that. So for cooking, I use extra virgin olive oil for no heat or low heat, avocado for higher heat, avocado oil, I like that, and extra virgin coconut oil. Also, use nuts and seeds. They are tremendous.

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Every day, a couple of handfuls of nuts and seeds really help with weight loss, diabetes, heart disease. They're a great source of minerals, fiber, fat, protein, and lots more stuff. Almonds, walnuts, pecans, hazelnuts, macadamia nuts, pumpkin seeds, hemp seeds, chia seeds, sesame seeds are all great. I like pine nuts too. I put that on there. Also, what about meat? Should we be vegan?

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Should we be carnivores? Should we be paleo? You know, we do need protein and we need animal protein, especially as we get older to build muscle. If you don't have enough protein in the right forms with the right amount of leucine, which is a very important amino acid to build muscle, you will lose muscle as you get older.

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And if you see people who are vegan as they're older, they tend to be more frail, more thin, less muscle mass. And muscle mass is the currency of longevity. So you want to make sure you keep, maintain, and build muscle as you get older. And so it doesn't mean you have to be eating 20-ounce steaks. It just means you need 30 grams. And that's not much. It's a palm-sized piece of protein.

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It's Sun Goddess Matcha Green Tea from Peak, and it's the best-tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine, and matcha is a great example of this.

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or equivalent at each meal. So make sure you're using regenerative meat if you can. There's a company called Force of Nature, which sources regeneratively raised meat from around the country or even around the world. It's really good for you. It's full of phytochemicals. It's raised in humane ways, harvested in humane ways. So it's really a beautiful...

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beautiful way to support growing a food system that supports regenerative agriculture. If you can, you can get grass-fed, pasture-raised, organic when possible. Also, making sure that if you are plant-based and vegan, You may need extra protein powders. You're going to be having processed food. It's processed food, which is processed protein powders you're going to have.

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Ones are just more from whole ingredients, but you have to make sure they have added amino acids, particularly leucine and particularly branched-chain amino acids because you will not be able to get enough by just having the basic plant-based protein.

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um when you when you um also look at fish consumption in the dish to me it's great so it's a protein but i was sick with the small fatty fish sardines herring anchovies mackerel small wild salmon high in omega-3s low in mercury there's a great company out there called seatopia.fish that's sourced for generally uh aquaculture raised fish it's low in toxins tastes great

The Dr. Hyman Show

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low in mercury and full of omega-3s and actually great plant-based phytochemicals that come from the feed they're eating. So check that out if you want to learn how to lower your intake of more toxic fish, go to Environmental Working Group, you can use the Monterey Bay Aquarium Guide or the NRDC Guide for low mercury fish. Grains, what about grains? Well, whole grains are fine for most people.

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

The Dr. Hyman Show

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I wouldn't be eating six cups of brown rice, which is 30 grams of bergen, but small amounts, a half a cup to a cup, can sometimes be fine. if they're whole grains, if they're more ancient grains, if they're not bred to be super starchy.

The Dr. Hyman Show

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So I would encourage you to eat weird grains like heirloom grains, Himalayan tartary buckwheat, ancient forms of wheat if you're not gluten sensitive like einkorn, emmer, or farro. But don't have them ground as flowers, except some of them may be okay. Like Himalayan tartary buckwheat, a small amount of flour can be fine. But you want to make sure you're

The Dr. Hyman Show

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You're actually eating a low-glycemic, protein-rich, mineral-rich form of whole grains, not the ones that have been hybridized and processed in the ways we eat them. So don't eat whole grain flour. Don't eat flour products. Try to avoid gluten, especially in America, because there's many reasons. Most gluten in this country is grown with dwarf wheat. It's sprayed with glyphosate at the end.

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It's super starchy. It has way more gluten proteins that cause celiac or non-celiac gluten sensitivity. I'd really reduce that. Sugar, obviously, stay away from that stuff. A little bit's fine here and there, but as a staple, it should not be part of your diet. It's an occasional treat. It's a recreational drug.

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And also just remember below your neck, your body can't tell the difference between a bowl of sugar and a bowl of cereal or a bagel. Also oils, eliminate most of those refined oils, all those, especially corn and grapeseed and sunflower. If they're Ohio Lake, they can be okay. If they're you know, expeller or cold press, they may be okay.

The Dr. Hyman Show

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But stick with the main oils that come from olive oil and avocado oil, you'll be doing fine. And dairy, what about dairy? Well, dairy, you know, typically is raised in this country with a homogenous, not homogenized, but homogenous genetic cow, which is the Holstein cow, and that's A1 casein. It's very inflammatory. They're pumped full of hormones, growth hormone.

The Dr. Hyman Show

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They're often milk or pregnant, and you get you know, flood of hormones and inflammatory compounds and inflammatory forms of casein. And if you want to have dairy, try sheep or goat, try A2 cows, which you can get like Guernsey and Jersey cows or A2 cows. And if you have the wrong kind of dairy, it's going to drive inflammation, cancer, osteoporosis.

The Dr. Hyman Show

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Believe it or not, yes, it's not good for your bones. That's a whole nother conversation. You can, I think, read my blog called Six Reasons to Avoid Milk, or you can go on and read about David Ludwig's article on medium dairy.

The Dr. Hyman Show

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a milk which he reviewed all the literature recently about it and it showed that it really is not a health food uh i recommend mostly avoiding it occasional grass-fed um you know sheep or goat cheese or yogurt or milk can be fine um ghee is fine because it doesn't have the milk solids in it so grass-fed ghee is also fine so that's basically it eat real food uh

The Dr. Hyman Show

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brand's. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

The Dr. Hyman Show

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personalize your approach, think of food as medicine, focus on quality. You can be super flexible in all that. And hopefully you can follow these principles and activate your body's own healing response, improve your health and use it like I have in my practice to use food as medicine and live a longer, healthier life. Hey everyone, it's Dr. Mark here.

The Dr. Hyman Show

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Now I've recently found a new drink that fits into my pegan diet and it's honestly something I always look forward to when I need a nourishing pick-me-up. It's Sun Goddess Matcha Green Tea from Peak and it's the best tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine and matcha is a great example of this.

The Dr. Hyman Show

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

The Dr. Hyman Show

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brands. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

The Dr. Hyman Show

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E-S-H. L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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So in English, that means if you don't sleep, you're likely to get demented.

The Dr. Hyman Show

Reversing Diabetes Naturally: The Science Big Medicine Ignored

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

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Yeah.

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Yeah, which people crave. It's hard because they crave those foods when they have insulin resistance.

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So the body actually does not need them biologically to thrive even though it's our main fuel source. So historically we've been adapted to a whole range of diets from the Inuits and the basic ketogenic diet to the Pima Indians who were 80% carbohydrates but it was all high fiber plant-based carbohydrates that were really nutrient dense.

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I mean, it's such a simple notion, and yet it's bucking against the establishment paradigm that we should be using drug therapy in high-carbohydrate diets and diabetics. I mean, I think the ADA is starting to come along, the American Diabetic Association, but it's really tough.

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I mean, I don't know. I mean, I think, you know, when you look at the data, to me, it's pretty clear that if you use drug therapy, that it is a progressive chronic disease and you can mitigate or slow the complications, but it's not going to prevent them. And if you use the dietary therapy, it goes away.

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And, you know, I think people might be listening going, well, you know, Gary, you're giving these people a ketogenic diet when 75, 80% of their diet is fat. What about their heart? and maybe say their diabetes, but actually they looked at over 20 cardiovascular biomarkers as part of the Virta study and they were all improved. Actually, they got better. And I've seen this over and over.

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I had a patient which was really struggling with weight loss and she had prediabetes, she had triglycerides of 3 plus 100 or HDL was very low and her total cholesterol was over 300, very high insulin levels. rising blood sugar, and I'm like, why don't you try a ketogenic diet? And she did it. Not only did she lose 20 pounds, but her cholesterol dropped 100 points.

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So the body can survive and thrive on many different things and the quality of the calories matter, which is really the thesis of your book, Good Calories, Bad Calories. And I think most people don't understand that they actually can regulate their biology if they figure out what their particular metabolic type is, because everybody's different.

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Her triglycerides dropped 200 points. Her H2O went up 30 points. Her blood sugar normalized. Now, that may not work for somebody else who's a thin guy who is an athlete. And I've seen people who use the ketogenic diet like that who actually don't do well. And I'm one of those guys. If I eat too much of the wrong fats, my cholesterol goes off the rails.

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We don't, we don't, unless we look inside your arteries and then we can tell.

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Yeah, so it's just fascinating. I think this is really an important moment in history because we have this craze of Ozempic, of Agobi, Manjaro. It's the golden child of the moment of pharmacology. And nobody's really talking about the issue that matters, which is what we're eating and why we're eating what we're eating.

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No, it's not a willpower problem.

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Right.

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Well, no, I mean, we know there's real addiction with these foods that the, whatever you call them, food like substances or ultra processed food or high starch and sugar foods, they activate the brain centers for pleasure. And we can map that on brain imaging studies. So there's no doubt that these have biological effects on the brain that drive our behavior, our cravings, our appetite.

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But I think what's really remarkable as a doctor treating these patients is that when you do the right thing, their brain chemistry changes, their hormones change, their metabolism changes, and they don't actually have those cravings. It's not like they have to use willpower to fix it, use science.

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And for example, I need a little more carbohydrates because I'm kind of thin and if I don't eat them and I go keto, I'll lose too much weight. But if I take a patient who's overweight and type 2 diabetic, they're going to do really well if I do that.

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If you're struggling with stress, poor sleep, or low energy, you might be magnesium deficient, like 75% of people. That's why I recommend Magnesium Breakthrough by Bioptimizers. Unlike most magnesium supplements, Magnesium Breakthrough gives you all seven essential forms of magnesium for better absorption and real results, deeper sleep, less stress, and more energy.

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I take it every night and I notice the difference. Try it for yourself at bioptimizers.com slash hymen and use code HYMEN10 for 10% off your order. When you have diabetes, you become carbohydrate intolerant. It doesn't mean all of us are born that way, but we become that way because we live in a sort of a soup of sugar and starch that's washing over us for decades.

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And that leads to the development of this metabolic dysfunction. And the solution is to kind of reverse that trend by restricting carbohydrates and increasing fats. And tell us sort of how... that works and why we kind of got so far away from it. Cause it was the treatment, you know, a hundred years ago, and now we're coming back to it as the treatment.

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Um, and explain the biology behind the science of, of ketogenic diets as a diabetes reversal treatment.

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What if I told you there's a mineral that acts like a spark plug for your body, powering your brain, heart, muscles, and even your mood, and most of us are running on empty? That mineral is magnesium, and it's involved in over 600 biochemical reactions, from regulating stress to boosting energy, sleep, and digestion, but not all magnesium supplements are created equal.

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And the way you do that is by basically restricting carbohydrates and adding a lot of fat. Now, it's not the bacon and, you know, kind of cheeseburger diet, right? There's a healthy way to do this. It doesn't mean you have to be eating a lot of food that may not be great for you. And so I think people are often thinking, oh, fat is bad. You know, fat makes me fat.

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You know, if we eat fat, you get fat. And there's this whole mythology we had about that. And in fact, that was sort of the prevailing theory for so long. And now it's shifted. And we understand that actually for these metabolically dysfunctional people, which is most of America, that we're eating way too many refined starches and sugars. I mean, carbohydrates are also vegetables, so there's no...

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harm in eating vegetables, but the starch and sugar and the refined carbohydrates are the ones that are driving this problem. And so the solution is restricting those. And you're saying you don't always have to be fully ketogenic. You can be very low carb. And I've seen this too.

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I mean, I had a patient at Cleveland Clinic who was type two diabetic on insulin for 10 years, you know, had heart failure, had kidney starting to fail, fatty liver, hypertension, had multiple stents put in for cardiac disease and was on 20,000 of coping medications. Her body mass index was 43, which is huge. person and her A1C blood sugar average was 11.2.

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And, and, and we just didn't put on a keto diet, but since she just took off, you know, grains and beans, sugar, processed food, put her on lots of good fats, olive oil, avocado, nuts and seeds, healthy protein, lots of veggies, fiber. And it was about 50% fat, not 75 or 85% fat, which is what most keto diets are. And within three days, she was off her insulin.

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In three months, she was off her medications. Her A1C went from 11.2 to 5.5, which is normal. Her ejection fraction went to normal. Her kidneys got better. Her fatty liver got better. Her blood pressure got better. In a year, she lost like 116 pounds.

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So without Ozempic, without a gastric bypass, simply by getting the group support, which we did, and by using kind of a very low-carbohydrate diet that was a very anti-inflammatory diet. So what I'm hearing you say is it doesn't have to be always ketogenic, but it has to sort of be matched to that person's state of metabolic dysfunction.

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And the more sick you are, the probably the higher dose of drug you need in a sense, right?

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Now, and again, it's interesting when you're talking about how you, you, you're, um, sort of able to execute on things in the sense that you learned when your research around these hormones and molecules that regulate appetite, like adiponectin and leptin. and the inflammatory molecules that are produced by your fat cells. And that was sort of where your Wecho's was.

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And what we're learning is that the application of the right nutritional approach in metabolic dysfunction actually automatically regulates those hormones. Rather than having to take Ozempic, which artificially does this, your body can naturally change the levels of the appetite and fullness hormones that are driving this overeating behavior that is driven by the carbohydrates.

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So like when you eat more sugar and starch, you want more sugar and starch. When you eat I mean, I would say nobody can, you know, eat, you know, 12 avocados, but anybody can eat, you know, a whole bag of Chips Ahoy cookies, right? So it's just like no limit on that. And I think the body has this natural ability when you feed it in a way that it's designed to work.

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But they don't meet the actual criteria of the definition of food.

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It actually resets and it's not willpower. It's just science. So can you explain how that works?

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So what's interesting is that you said something that I want to highlight and double click on, which is that when you eat in the right way, you naturally increase your GLP-1 peptides, which are regulating your appetite and that you don't have to take Ozempic.

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And what you also said, Sammy, earlier was that you're achieving Ozempic-like results without taking the drug, without all the side effects and without all the costs.

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And so can you kind of explain what, and we talked about this when we were hanging out in person in Aspen, you know, the data that shows that, you know, out there, the pharmaceutical companies are funding billions of dollars of research on these GLP-1 agonists and other related peptides.

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around a whole spectrum of diseases from depression to autoimmune disease, to neurodegenerative diseases, to longevity, to obviously weight loss and diabetes, to cardiovascular disease. And they're trying to get all these studies done to get indications for these other applications of these drugs.

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But what you're saying when I heard you say was that using this nutritional approach, you can actually achieve all the same types of outcomes. And it's not the drug itself. It's actually... the change in your metabolic health. Can you explain more about that, maybe, Grishman, how that works?

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Just like sugar, when you think about sugar, we never had exposure to the amount of sugar we're eating now historically as species. We never had 10% of our diet being refined soybean oil before. It's a new phenomena for humanity. And maybe it's okay, maybe it's not, but I think it should be questioned.

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That's right.

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That's right. Yeah, no, I think you're right. And I'd love to hear your perspective as an endocrinologist, Grishma, about the GLP-1s and their utility, but also their risks. And I sort of

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whether or not they're really necessary if we actually got our nutrition right and we got the delivery system right, which is this continuous care model to support people and behavior change, because that's the biggest thing. And this sort of conversation you just mentioned, Sammy, reminded me of a study I read that looked at gastric bypass.

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And they did a controlled study where they took a group of obese patients. Half of them got bypass and half of them didn't. But the diet that the bypass patients got after their surgery was the same diet that the non-bypass patients got And they both reversed their diabetes within a couple of weeks. It wasn't the diet. It wasn't the surgery. It was the food.

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And I hear you saying the same thing about the GLP-1. So I'd love for you to share from an endocrinologist's perspective what your thinking is about this, where they play a role. And actually, is this approach of very aggressive nutritional intervention with the continuous care model of lifestyle support and behavioral change actually better? And how do we think about that?

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Can you talk about that? Like you talk about the Virta Health work and Sarah Halberg's work and the sort of work on advanced type 2 diabetes, where they actually were able to reverse it, not just slow it down or delay the complications or to manage the disease, but literally to reverse it.

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But is your belief that if people were able to adhere to a diet that was right for them, that these drugs are redundant?

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Yeah, I know. Absolutely. I mean, the health disparities are huge. And there's a whole food inequity issue and nutrition security issue.

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Yeah.

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So how do we think about type 2 diabetes from a functional medicine perspective? What's the root cause? Functional medicine is all about root cause. The root cause is something called insulin resistance. And this comes from eating a diet that's high in sugar, refined flour, grains, ultra processed food. There's no doubt about this.

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Also from lack of exercise and being sedentary, not moving enough, or being under-muscled, right? Muscle is your metabolic spanks, according to my friend JJ Virgin. And how do you address that?

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Well, you eliminate ultra-processed food, processed grains, refined grains and starches, sweets, sugar, sweetened beverages especially, and that improves your blood sugar balance and your insulin sensitivity. And what should you be eating then? Good quality protein, and it can be meat.

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That's my view of the literature, not my opinion, but it's pretty much evidenced by the randomized control trials. Fiber, fruits, vegetables, nuts, seeds, sometimes whole grains. If you're not fully blown diabetic, healthy fats, olive oil, avocado oil, macadamia oil, none of these will affect your blood sugar.

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And then you want to use testing to test your fasting glucose, your fasting insulin, your A1C, triglycerides, and other markers to understand of your insulin resistance. Now, I co-founded a company called Function Health. You can go to functionhealth.com. We've created an initial test of over 110 biomarkers. It's $4.99 a year membership and includes testing twice a year.

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And you get all the metabolic markers you need. You get insulin, which your doctor almost never tests, A1C, your blood sugar, but you also look at lipid particle size. We call it lipoprotein fractionation. Not just your regular cholesterol profile, but whether or not you have small particles, dense particles, large or small triglycerides or HDL.

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All these will tell you about your cardiometabolic health. We also measure inflammatory markers like C-reactive protein and others. So you get a really good understanding of where you're at. So go and check it out. Go to functionhealth.com. You can use the code YOUNGFOREVER if you want to jump the wait list.

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But it's really a way to get testing to see what's going on with you and what's going on with your diet. So again, test, don't guess. Now, it's no secret that navigating the realm of nutrition has become a challenge for the general public and even for people like me and health professionals who've been studying this for 30 years. One week, eggs are good for us.

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Only to be vilified for allegedly raising cholesterol levels the next week. The narrative on dietary fats is no less tumultuous. And I wrote a whole book on this called E-Fat Can't Get In. Some experts say that it's the chief culprit behind heart disease. Others say it's critical for overall health and well-being.

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Well, more recently, a study made headlines linking red beet consumption to an increased risk for type 2 diabetes, leaving the public once again confused and understandably so. And that's why in today's Health Bytes episode, we're diving deep into the findings from this paper and unpacking the study's design flaws. It's inaccuracies. And where the researchers got it straight up wrong.

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The study was entitled Red Meat Intake and the Risk of Type 2 Diabetes in a Prospective Cohort Study of United States Females and Males, published in October of 2023. Now, this was a type of study design. It's important to understand study design because you have to understand science before you can interpret science.

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And you have to understand the type of studies that are done and which can show cause and effect and which can show correlation, not causation. For example, every day I wake up and the sun comes up. It's 100% correlated, but it's 0% causal. If I die tomorrow, the sun's going to keep coming up. If I slept through the middle of the day, the sun's going to keep coming up.

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So it has nothing to do with each other. And essentially, that's what these observational studies like this particular study did. They looked at correlation, not causation. And that means that we can't prove cause and effect. So when you hear the headline red meat is linked to causing type two diabetes, it's BS. Okay. We have to look at what the data show when it doesn't.

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And these studies are not wrong. They're not bad to do. They're done in order to help us understand what might be a useful avenue for further research, right? They're not the end of the research. They're useful for generating hypothesis. For example, in the study of smoking and lung cancer, they did observational studies, right?

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They weren't going to do a randomized controlled trial because they're not going to have people on cigarettes and have people not on cigarettes. So basically, they found that there was a 20-fold increase, maybe 10 to 20-fold increase in the risk of lung cancer in smokers. Now, to put that in perspective, that's a 1,000 to 2,000% increase in your risk of having a particular disease.

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And that ended up being correct because it was such a strong correlation. Whereas in this red meat diabetes study, to cut to the punch, it was about a 20% increase, right? Which essentially is relatively meaningless. And let's just say 200% increase in a correlation study, you pretty much want to ignore the data. And Dr. Ioannidis from Stanford has written a lot about this.

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is an incredible scientist whose I dissected the value of different types of studies and what we can learn from them and what we can't. So we have to start out really understanding that the study was not designed by its very nature, which all scientists would agree to prove cause and effect. It's just the nature of science. Okay, so let's get into the study.

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This is what we call a prospective cohort study. And it's an observational study, a population study, an epidemiological study, all means the same thing. Essentially, it studies a group of individuals over time to look at the association between certain exposures, behaviors, diets and risk factors on specific outcomes.

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So basically, they track thousands of people over many, many years, looked at what they ate and saw if there was a correlation with diabetes. And lo and behold, they found one. But let's talk about the problems with why this may not actually be as clear as the study seems to generate. Now, in this type of study, basically, people are

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identified based on their exposure status, and then they're followed over time to observe and record outcomes. In other words, what did people eat over many decades and what was that diet and was it correlated with any bad outcomes later in life?

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So you follow people for 30 years, you have them track their diet records, which we'll talk about in a minute, and then you see whether or not a particular food or types of food

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seems to correlate not cause correlate with some bad outcome like diabetes and that's what they did and basically the goal is just to assess relationships between various insults exposures toxins smoking diet whatever and outcomes so it essentially looks for things that may be worth further studying with a randomized control double-blind trial. Okay, this was not done here.

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Now, it can be helpful, but they say, well, we're going to control for variables we call confounding variables, which means things that kind of can throw the study off.

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In other words, and we'll talk about this, but for example, there was a study done many years ago by the NIH and the ARP, the American Association of Retired Persons, that looked at meat eating and chronic disease and death and cancer and so forth. They found a big correlation.

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But that study showed also that the people who ate meat didn't care about their health and smoked more, drank more, ate more calories, about a hundred more a day, were more overweight, didn't eat fruits and vegetables, didn't exercise, drank more alcohol, didn't take their vitamins. Of course they had more disease. It wasn't because of the meat.

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It was just a problem that was shown because of these confounding variables. And we'll talk more about that. Now this study was published in the American Journal of Clinical Nutrition and it was published by folks at Harvard who are great scientists, but they're focused on epidemiology, particularly at the School of Public Health, which is where the study was published out of.

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And unfortunately, people have bias, and the study authors are very biased toward a plant-based diet. And so right off the bat, you kind of look at, all right, well, they already have a bias, and that affects the study, the outcome study. So basically the objective of the study was to assess the link between total processed and unprocessed red meat intake and type 2 diabetes.

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And then to estimate the effect of substituting different protein sources like vegetable proteins, nuts, seeds, beans, grains, for red meat and type 2 diabetes risk. So work doing, but again, just a hypothesis generating study. Now, again, this was a population study.

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It was based on the Nurses' Health Study, which was about 216,000 participants, the first and the second one, and the Health Professionals Follow-Up Study, which was including men. Now, the first study started in 1976, female nurses, and then another one in 89, female nurses, and the Health Professionals Study was started in And they followed people for a long period of time.

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They calculate the amount of years and people, and they come up with a number called about 5.4 million person years. So that's pretty good. And what they did was really interesting. They looked at something called a food frequency questionnaire. And this assesses that people's diet every two to four years from the baseline.

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now can you remember what you had last thursday for lunch okay do you remember the amount of this or that you had over the last week probably not right and so these are are flawed uh tools and this is a lot of research and science about how flawed these tools are and how imperfect they are and how often they are very misleading we see that in this study so the study findings right just to to be clear and this is association

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correlation, not causation. They found between the lowest and the highest red meat intake, there was a risk of diabetes that went up by 62%, right? Not 200%, 62%. Processed meat associated with 51% and unprocessed red meat was about 40% risk. If you substituted one serving of nuts or beans, then your risk was 30% lower.

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If you substituted for processed red meat, the risk was 41% lower, and unprocessed meat was about 29% lower. So they're basically saying if you had one serving of dairy for total processed or unprocessed red meat, you had a lower risk of type 2 diabetes. Now, this study is really important because it kind of misses a lot of the point. What is the mechanism here?

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Now, they try to explain some of the mechanisms, but it's pretty weak. We know that the sugar that you eat, sugar and refined carbohydrates, is the primary cause of type 2 diabetes. not red meat. And ancestrally, we've been eating meat for as long as we've been human. I just came back from the Maasai population in Africa, as I mentioned on different podcasts.

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And these people ate the blood, the milk, and the meat of their cows. That was their main diet. They were healthy, they were super thin, they were very fit, and they had no diabetes. I recently visited their community, and the Coca-Cola truck drives up every day. They get processed cookies from the local town that are made by the industrial food system.

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And now they're gaining weight and type 2 diabetes is rampant in this Maasai community in Africa. And it's just heartbreaking to see that within minutes, this entire Coca-Cola truck, a big truck, just was emptied out by the local population, not knowing what they were doing themselves. And they didn't even know that it was connected.

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So, you know, basically this study fueled a lot of click-plate headlines. For example, a WebMD said, just two servings of red meat per week raises diabetes risk. Well, that doesn't. It shows that it's correlated, but not causing. Eating red meat more than once a week is linked to type 2 diabetes risk. That's CBS. This is just bad reporting and bad journalism.

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And the social media was just all over the place, right? Some people were pro-red meat, some people anti-red meat. People were super confused. And then nobody knows who to believe. And everybody's distrusting public health and dietary guidelines. And it's just a mess.

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So I'm going to try to unpack it for you so you really understand how to think about this and also how to actually know what to believe around this whole issue of red meat and diabetes and what we know. So... Basically, the problem with this study, as we mentioned, is an observational study. And we just cannot draw conclusions from an observational study. It doesn't prove causality.

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And we have to look at also the limitations of the study. There are a lot of limitations. The study authors, for example, as I mentioned, are very biased toward a plant-based diet and veganism. how they pick the participants of the study, which may not be an issue. Industry funding, we want to look at. That probably was an issue here.

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That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the only full-spectrum magnesium supplement that includes all seven forms of magnesium your body needs to function at its best.

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But there's this thing called recall bias, which is common with food frequency questionnaires. People are more likely to report healthy food than unhealthy food. And desserts, sugar, sweetened beverages, alcohol are underreported. We're going to put all the references for everything I'm saying in the show notes. So have a look at those.

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Everything I'm saying is documented, is well researched, and you can kind of dive in. But it would take me about 10 hours if I covered every study in detail. So basically, you know, I thought it was my practice. People overestimate how much extra they exercise and they underestimate how much they eat. It's pretty difficult. My humans are pretty flawed. Now, the 2012 study

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from red meat consumption and mortality, looked at prospective cohort studies, found that people that eat a lot of red meat, about the highest 20%, had a 45% high risk of dying from heart disease compared to those who ate the least red meat, the lowest 20%.

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However, when they looked more closely at the people in these extreme groups, they noticed that besides eating red meat, they had other habits that made them more likely to have heart disease, like don't exercise, they ate too much, they smoked, their cholesterol was worse, or they maybe had fish consumption, which affected their health and risks.

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For example, maybe the people in their lowest risk group exercised and didn't eat meat, but they also didn't smoke and they also ate healthier food. So you can't quite tell what's going on. So the study supports the idea that eating a lot of red meat is linked to high risk of heart disease. People who choose to eat more or less red meat have other lifestyle issues that influence their health.

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Now, there are other factors, these confounding variables I mentioned. When you look at confounding variables, they try to control for these, but it's really tough. And they only control what we just think to control for. And it basically makes it really hard to determine true cause and effect.

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Like I mentioned with the ARP study, they smoked more, they drank more, they ate less fruits and vegetables, they didn't exercise and all these other issues. That's why they had more disease, not because of the meat. So it's basically other issues with the study could be design flaws. And maybe the study population is different from the regular population. So it may not be widely generalizable.

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And also, they do all these weird statistical calibrations to normalize the data. And we're going to talk about what that means. And they did this in that study. There was, I think, a scientist named Roger Williams who said there's... Liars, damn liars, and statisticians. Or maybe that was Mark Twain. I don't know. But I think it's true.

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You can kind of manipulate the data to make it show what you want. And that's clearly been done here. And the other thing this study does is it actually supports dietary guidelines to limit red meat consumption. And why does it say that?

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I mean, the study basically said, our study supports the current dietary recommendations for limiting the consumption of red meat intake and emphasizes the importance of different alternative sources of protein for type 2 diabetes prevention. But dietary guidelines, just like this study, are heavily based on observational data, the data that can't prove cause and effect.

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But while this is happening... But this is an important point, they lost weight and they got worse.

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And the systematic reviews and meta-analysis of observational data are the weakest types of studies, right? There's confounders, there's bias, there's a lot of problems in the studies. And often the researchers have ties to industry, the expert panels are not independent. It's kind of a mess. So how do we know what to do in science?

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Well, randomized control trials are the gold standard for drawing causal inferences between exposure and the outcomes. For example, You know, you give people placebo or blood pressure drug, high blood pressure, and you follow them for three months and you can see, OK, well, the people taking the placebo lower their blood pressure or the people on the pill.

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That's a randomized control trial and you randomize people. So they're not not stacking the deck in favor of, you know, healthier, sicker populations. Now, they're hard to do in nutrition, because you need to control everything. And it's really hard to do. It's great in a lab rat, but it's not really easy in humans, because they're what we call free living, and they do whatever they want.

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So you say, well, I want you to eat a low-fat diet, or I want you to eat a low-carb diet, or I want you to exercise 150 minutes a week, or I want you to not smoke, or I want you to sleep eight hours a night, or whatever you want, you tell them, they're not going to probably do it. And it's hard to do. You'd have to basically put people in a locked metabolic ward and put them there for years,

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and give them the food that they eat and track everything they do in order to actually know what's going on, like a lab rat. But we really can't do that. We can't take 10,000 people and feed them a vegan diet and 10,000 people and feed them an omnivore diet, including red meat and healthy foods, follow them for 30 years and give them all the food and track that.

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It would be billions and billions of dollars and impossible to do. So it's not practical. It's not ethical. It's expensive. It's hard to recruit volunteers for this. And people just, it's hard to do these nutritional studies. So we have to do the best with the data we have, which are systematic reviews and meta-analysis of randomized control trials, mechanistic studies, lab studies.

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There's many different levels of evidence. And you have to look at the total cumulative benefit of all the evidence. So now let's dive into this problem of study design. and what was wrong with this paper and why it does not prove that red meat causes type 2 diabetes. So what they did, as I mentioned before, they gave them a food frequency questionnaire. They're highly inaccurate, right?

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Every two to three years, people get asked, what do they eat? And they get a questionnaire. What's their average intake of food and beverage over the last 12 months? Do you know what you ate over the last 12 months? I couldn't have a clue. I mean, how often do you remember eating X and Y food, right? Do you eat chicken with the skin on it or without the skin?

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Do you eat hamburgers, hot dogs, processed meats? They give all these questions. They also, you know, kind of weirdly track things like beef, pork, and lamb as a sandwich or mixed dish. But no serving sizes were noted. You know, sandwiches and lasagna have also bread and pasta, processed carbs. So is that part of it? We don't know.

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So they basically kind of looked at, you know, what they were eating. The second issue is, and by the way, I can go way more into these food frequency questionnaires, but just trust me, based on the data, we'll put the links in the show notes. They're really highly inaccurate. They've really been proven to not be a good tool for looking at a nutritional difference.

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Was it because of how they lost weight?

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intakes over time and don't really correlate with a valid metric for tracking outcomes. So right off the bat, it's a tough study to do. The second issue, and I kind of mentioned it, is that the red meat definition included sandwiches and lasagna, which basically were counted twice as processed and unprocessed red meat.

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Now, processed red meat is hot dogs, bacon, meat sandwiches, sausage, unprocessed meat is like hamburgers, beef, pork, lamb, a sandwich. So it's kind of weird. They kind of included other foods in the meat. So we have to be clear. The third issue is the serving sizes change over time. And why? Because the food frequency questionnaires were different in the different parts of the study.

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So one was in 1980, one was in 84, one had 61 items, one had 120 items. And they basically change the definitions of what a serving is, even in these food frequency questionnaires. So it's super confusing. So the nurses in the study asked how often they consume two slices of bacon. Now the serving size of bacon is one slice, but before it was two slices, right? How do they adjust for this?

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One serving of processed red meat is considered 45 grams. How do they measure it? Did they weigh their lunch meat? Did they take their bologna or salami and put it on a scale? I doubt it, right? What about chicken, beef, pork, or lamb? They say six to eight ounces was a serving. Today, one serving is three ounces. Did they know this?

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Did they translate a three ounce serving to a six to eight ounce equivalent? Probably not, and it creates more error in the studies. Issue four in the study was that this is really crazy. They use statistics to massage the data to have the outcome they want. It calls this process calibration.

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We're calibrating the results using a seven-day weighted diet record and food frequency questionnaires from two other population studies. In other words, they kind of acknowledge that food frequency questionnaires are not that accurate, so they're going to use other ones to correlate and see if they can kind of create this mishmash of data to show what they want.

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So what they found was that this is kind of crazy. The calibration doubled the effect for total red meat, processed meat, and unprocessed red meat. So before the calibration, for example, one serving, an increment of total red meat was associated with a 28% high risk of diabetes. After the calibration, it was 47%. Before the calibration, one serving increment of processed red meat

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was associated with a 50% high risk of diabetes after it was 101%. So it's like, what are you doing here, right? So guess what number was reported in the headlines? Not the uncalibrated, but the calibrated number, right? Too much red meat is linked to a 50% increase in type 2 diabetes. Well, in NPR, they didn't really do a good job of doing a review of the study.

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They didn't do investigative journalism, which I think is sorely lacking. And basically they found that there's a 50% increase in red meat. So like I said, before the calibration, it was 28%, after it was 47%. So the next issue was the authors compared the lowest intake of red meat to the highest intake, but have historically reported the risk using servings

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And for example, which is a more quantitative metric. So to explain what that means, in the 2011 paper, another one called Red Meat Consumption and the Risk of Type 2 Diabetes, three cohorts of US adults and an updated meta-analysis, they reported 12% increased risk of diabetes for one serving and 32% for processed meat and 14% for total red meat.

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But this paper compared the highest and lowest intakes, claiming a 51 percent increased risk for eating unprocessed and 101 percent increased risk for processed and 40 percent for total. But basically, this method using qualitative versus quantitative generated a lot more headline worthy statistics.

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So in other words, the way they reported this, it just makes it more sensational and look better for the agenda of having a study show that red meat causes diabetes. Another thing with the studies, the women in this study, right, the NERCEL study compared to the men in this study, show that the women ate more red meat than the men. Now, this is the first study ever to claim this.

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Now, typically, every other study has shown the opposite. So what does that mean? Well, I don't know, but it just seems to kind of be a clue that maybe the study is a little wacky and doesn't comport with all the other data we have around meat consumption and being female and male.

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The next issue was the total red meat intake had a higher risk of diabetes than both processed and unprocessed red meat.

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that doesn't make sense right if you if you how could this the total red meat be worse than the individual types of red meat when the total is the sum of both of them right so you don't get like one plus one equals three it doesn't make sense so most studies are looking at the risks associated with red meat show that the processed meat is riskier than unprocessed red meat and total red meat

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the sum falls in between, right? So if you have processed ready meat being a higher risk and unprocessed lower risk, the average risk is gonna be lower, right? kind of a combination. But in this study, they found the opposite, which doesn't make any sense.

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If red meat, this process makes you have a higher risk of diabetes and unpressed breast meat lower, then if you add them together, you shouldn't have a higher risk when you combine them. So it doesn't make sense. The next issue of the study was what we call healthy user bias. And I think this is really, really important. Essentially, it's talking about

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what I mentioned earlier, which is the idea of confounders. This idea of why were the people in the study having more diabetes or not? Was it because of the meat they were eating or a bunch of other habits, right? The people in this study, when you look at their characteristics, they had much higher body mass index. In other words, they were heavier. They were less physically active.

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They were more likely to be smokers and they were less likely to take vitamins, right? So, hmm. Well, of course, they're gonna have more risk, right? So the healthier people didn't eat red meat. Why? Because they thought that red meat is bad. That's the propaganda that we have in our society, which is red meat causes heart disease, red meat causes cancer, so we should be eating less meat.

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In fact, we are, which is really another really important point. When you look at the amount of meat we're eating, it's dramatically decreased over the last 30, 40 years, dramatically, because the message in the public health domain has been to eat less meat. But at the same time, what's happened? The risk of diabetes has skyrocketed, right? Just doubled, tripled in different populations.

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So how could that make sense? Red meat's going down, diabetes going up. Okay, well, that's a problem. How do we explain that with this study? What was so interesting to me in this study was that they didn't adjust for body weight. or what we call BMI. That's nuts because the group that actually had more diabetes was more overweight. Now, was that attributed to the red meat intake?

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That's what they say, that red meat causes you to gain weight, but there's just no data to support that. I mean, they basically said because the likelihood that weight gain mediates at least part of the association between red meat intake and type 2 diabetes, we did not adjust for adiposity in the primary analysis. In other words,

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they did not actually account for the fact that the people who ate more red meat were more overweight. Now, a lot of other things can cause that, and particularly they do, particularly ultra-processed foods, sugar, and refined carbohydrates. That's clear from the data, not meat. The next issue was grains and sugar were excluded from the characteristics table. That's crazy.

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How do you actually evaluate the effect of diet if you exclude the very thing that's causing diabetes, namely sugar and refined carbohydrates? They just said, oh, we're not going to include that. Okay, we're not going to look at that. Why? Well, I don't know, but it doesn't make any sense to me. The next problem with the study is that calorie intake was reported extremely low.

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Now, this doesn't make sense because people we know eat a certain amount of food. They're not all starving themselves. And in the study, they basically excluded people who ate less than 500 calories a day for women or more than 3,500 calories. They just got rid of them from the house. It's the same thing for men. Men who consume

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less than 800 calories a day or more than 4,200 calories a day were excluded. And you can see, how do you get these numbers? Well, it's because food frequency questionnaires are so problematic. People will do all kinds of things that show that they're not actually truly reporting on how much or what they ate because they're getting all these extremes.

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Oh, men are eating 800 calories a day or 4,200 calories a day. It doesn't make any sense. But what was really interesting is the average calorie intake for women was 1200 calories and for men it was 1600 calories. That's not a sustainable diet for people. They're not going to eat that much. They're going to be starving all the time.

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So it just shows you the flaw in these food frequency questionnaires. They don't show you what people are actually eating. You have very low averages for healthcare practitioners. People, especially nurses, are on their feet all day. So that just kind of makes me want to throw out the study altogether. Because again, how do you rely on data that's so imperfect where your calorie count is so off?

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So check out drhyman.com because when it comes to your health, nothing less than the very best will do. That's drhyman.com, D-R-H-Y-M-A-N.com. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. Thank you so much for having me. Thanks so much again for listening.

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The doctor's going to the bookstore to read self-help books because it's not in the textbooks.

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Go to bioptimizers.com slash hymen and use code hymen10 for 10% off your order. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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And how he got the pre-diabetes was he was using all those goos and energy things that athletes use. To fuel their bodies.

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Adjusting their medications if they need to.

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Yeah.

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. There are essential fatty acids. There are essential amino acids. There are no essential carbohydrates.

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That's true. I mean, our practice at the Ultra Wellness Center, I've seen that over and over again. People just don't, on insulin, get off insulin, on meds, get off meds, normalize their weight, normalize their metabolism. Then once he goes down, they went from 11 to five and a half in a few months. I mean, it's quite remarkable. It's quite remarkable.

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Who done it and who didn't do it?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

Coming up on this episode of The Doctor's Pharmacy.

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Encore: America’s Fight for Food Justice | Senator Cory Booker

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Yeah, I mean, I think, you know, our effort with the food fix campaign is really to educate lawmakers about the problem, which they had very low awareness of. I mean, you're one of the few who really gets it in Congress. And, you know, we're working on a number of different initiatives to help change policies that are driving the production of the wrong food and the eating of the wrong food.

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So, for example, we were helpful in the $20 billion that was in the Inflation Reduction Act that was to support climate smart agriculture. We've been very aggressive in trying to work with Medicare to

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talking about our food system, how to be young, how to deal with our chronic disease epidemic. And we got really really deep into the details of health policy, what's wrong with America in terms of its health, what we can actually do about it, what's being done about it, and a lot of the great initiatives. So I think you're going to love this conversation.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Yeah. I mean, basically, we have to fix our food system from the field to the fork. Right. And starting at the field is a big problem because. Commodity-based agriculture, corn, wheat, and soy, has been a boon to big agrochemical and agro-seed companies and big food producers, but not to the farmers who are suffering, both in terms of their health and their economic welfare. Right.

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And has also been extremely destructive to the ecosystem of the farm, which used to be a multi-crop, diverse ecosystem. ecosystem that now is a monocrop system that is farming ways to destroy the soil, the mycorrhizal fungi, the organic matter. One-third of all the carbon in the atmosphere today is from the soil, so driving climate change.

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The runoffs from the nitrogen fertilizer into our rivers and lakes is called eutrophication. It's creating dead zones the size of New Jersey, nothing against New Jersey, but it's creating dead zones the size of New Jersey in the Gulf of Mexico. There's 400 of these around the world that feed a half a billion people.

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that pesticides and herbicides are affecting farmers and us and affecting our health. We're seeing the inadequacy of the food that we used to grow, which was nutrient dense, and now even if you're growing eating vegetables and fruit, the nutrients aren't in the food. Because the soil is required to extract the nutrients.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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When I say soil, I mean not dirt, which is just without life, but I'm talking about a robust soil ecosystem, is a symbiotic relationship between the soil, the microorganisms in the soil, the mycorrhizal fungi, and the plants and humans. And so we're seeing drops in mineral levels and protein levels and vitamin levels in our food.

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Encore: America’s Fight for Food Justice | Senator Cory Booker

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Even if we're eating broccoli today, it's not the broccoli we ate 50 years ago.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Senator Cory Booker has been a senator from New Jersey since 2013. He's worked tirelessly to advance economic support for an opportunity for many people and equal justice, including leading efforts to reform our broken food system. So it works for farmers, workers, and consumers alike. He joined the Senate Committee on Agriculture, Nutrition, and Forestry in to further drive these efforts.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Arguably the biggest contributor to climate change.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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We have to deal with fossil fuels and decarbonize. We also have to deal with our agricultural system.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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From his days as a tenant lawyer, city councilman, mayor, and in the Senate, Cory Booker has spent his life working to bring people together to take on problems we face and deliver real results. I got to tell you a story about this guy.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I mean, 5% of the corn is grown is actually eaten as corn. Most of it's turned into highly deconstructed science ingredients that are reassembled into food-like substances or that are used for oil or, I mean—

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I was sitting during COVID when I was in Hawaii on the porch of my house, and it was a Sunday afternoon, and I got a call from a New Jersey number, and I never answer phone numbers that I don't know, but I decided nothing better to do, so I answered the phone. And it was Senator Cory Booker who had just read my book, Food Fix.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Yeah, I mean, I think all you said is so important, Corey, because really the whole system, you know, wasn't originally designed to make us sick and ruin the environment. But it's the unintended consequences of food policies that were set in place, you know, 50, 70 years ago and that haven't been reformed and updated. And that's really, you know, what has to happen.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And it has to happen because, you know, as you said, we are seeing this national emergency and this crisis across the whole spectrum of society and government today. And to me, it's such an urgency that we have to hit it head on. And I don't think the food companies, now that they have what they have, are willing to easily let go of it. They need the government to kind of step in.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1726.286

And one of the ways that has been effective in other countries is food labeling. We don't want to be the nanny state. We don't want to tell people what to do. But we want to inform people. We want to give them choices. We want to educate them about what's good and not good for them. Now, there's a lot of debate about what is good and not good.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1741.976

And the food industry will try to confuse you and say we don't have enough data. I mean, it's pretty frightening how the food industry gets in the weeds and all this. But we actually now have the ability to... label foods with warning labels like they do in South America, like they do in Europe, like they do in Canada that are clear and understandable.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

176.858

And we spoke for over an hour talking about how enthusiastic he was about what I'd written and why he saw this as one of the central issues of our time, which is our broken food system. So I think you're going to love this conversation that we had at Six and I. Let's dive right into it. Wow. Thank you all so much for coming. It's great to see you all. Last time I was here was March 2nd, 2020.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I mean, unless you have a PhD in nutrition, it's hard to understand a nutrition facts label. I mean, if I said there's 39 grams of

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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uh of sugar in a food i would ask how many of you know how many teaspoons that is well maybe if you listen to me on the podcast you might know but most people have no clue like someone said i was on the today show this morning and the woman said yeah i was my daughter was having like a sports drink and i had 50 grams of sugar i said yeah that's that's like more than um

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1786.97

12 teaspoons of sugar in a drink and no idea they're eating that. And so the food industry is very active in trying to block any reform on food labeling. But imagine having front of package labeling saying, this is good for you, this is bad for you. Like they have in other countries, like red is bad for you, yellow, eat with caution, green is good for you. Anybody can understand that.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1806.542

But to look at a food label now or an ingredient list, it's just very confusing. And so we need to make it simple for people to make the right choices. And when they've done that in these countries, they've seen a dramatic change in the health of the population, in what people buy, and they've actually been able to make a dent in the obesity and chronic disease crisis. Right.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1839.993

Yes.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

197.304

That was a great day to be here. Right before the world shut down. Exactly. Actually, I was talking about my book, Food Fix, which is... about our food system and the challenges we have with the increasing burden of chronic illness, with the food policies that drive unintended consequences of increasing disease and costs and downstream effects on the environment, climate.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

1985.386

And 22 pounds a year of additives are consumed by people who eat the average American diet. 22 pounds. So they're not like little micro ingredients we're eating. They're pounds. If you're eating 60% of your diet is ultra processed food, it's 22 pounds. And those have horrible consequences for your gut microbiome, for driving inflammation, for toxicities around cancer.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2006.942

And there's things like butylate hydroxy toluene, which you wouldn't have in your cupboard and sprinkle on your salad, but it's in your food.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2019.389

I mean, I try to eat healthy. I mean, I don't always have the capacity to choose everything I'm eating because I travel. But 80% of Americans have glyphosate in their urine. 80%. And I tested mine as well, and I have it too. And I'm like, you know, we're all... And glyphosate is a known carcinogen. It's a microbiome destroyer.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2039.348

It has generational effects on our epigenome, which causes transgenerational changes in kidney issues and cancer. And consumers don't know. No, nobody knows. I mean, like... I mean, we're, I think, the only country other than, I think, Syria that doesn't allow GMO labeling. There was an act in Congress that was designed to allow for GMO labeling.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2061.085

It was euphemously called the Dark Act, denying Americans the right to know. And the food industry spent $192 million lobbying Congress over this one bill. Right. And Syria and the U.S. are the only countries, and Russia and China, which are not known for their openness, are actually labeling GMOs.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2113.116

We privatize the profits and socialize the costs. Right. So the taxpayers are left holding the bag and the bill. Right. And that is a change. Right.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

222.419

And, you know, I've been, you know, very focused on this. I have a nonprofit called the Food Fix Campaign. Senator Booker and I work closely together on trying to change food policy. So you're probably wondering why a senator is here in a cookbook book party, basically.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2244.946

I mean, ultra processed food and sugar, they do tobacco. I mean, when you look at the way the tobacco industry was, they were denying the harmful health effects of it. They were denying the addictiveness of it. And, you know, we know from the Yale food addiction scale that,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2257.276

that's been researched across the globe, that 14% of the global population is technically addicted to food, and 12% of kids, and alcoholism is 14%. So we're really in a situation where we have to hit this head on, and we have to learn how to start to incentivize the right behaviors by educating consumers, by providing the right labeling. Food marketing is another thing.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2279.432

I mean, we allow marketing to our children,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2282.834

and and also targeting african-americans hispanics that that is driving their disease rates through the roof i mean childhood obesity is now at 40 percent over 25 percent of kids are i mean sorry i thought overweight is 40 percent obesity is around 25 and and if you know if we were uh you know having a foreign nation due to our kids what we're doing we would go to war to protect them but we're doing it and and we know that like for example in chile where they limited all junk food advertising

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

23.618

I know how frustrating it can be to struggle with sleep, tossing and turning, feeling like your mind just won't shut off and waking up more tired than when you went to bed. It's exhausting, both physically and mentally. Sleep is so foundational to your health, but so many of us suffer from poor sleep.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2310.481

on all medium between 6 a.m. and 10 p.m. so the kids wouldn't see it. They eliminated all the cartoon characters. There's no Tony the Tiger anymore or the Fruit Loops guy, whatever that is. Those don't exist. And the cereal packaging, and they have the warning labels.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2337.173

Well, you know, maybe if you're a Martian, I don't know. Definitely not for humans. And it, and it's, um, you know, it's, it's, it's tragic what was happening to our children. And so at the very least we should be able to protect our children and have child friendly labeling.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2361.389

I mean, the irony is that the school lunch program was developed because the recruits in World War II were malnourished and the federal government put in a school lunch program. Now that same program is causing our kids to be sick and overweight and 70% don't qualify. What's even scarier is that of the evacuations from Afghanistan and Iraq during those wars,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

237.227

And it's because he deeply cares about the health of our country and the state of our food system and the challenges he's seen as a result. And we were just chatting earlier before I was during COVID was sitting in Maui. They escaped America, mainland America. And I got this call from this number from New Jersey on a Sunday afternoon. And I and I picked up my phone.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2383.651

72% were for obesity-related injuries, not for war injuries, like related to obesity-related causes. And this is not my opinion. This is from Military Readiness. It's a group of retired Adewals and generals who made these reports.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2453.303

For every dollar we spend on food, we're spending $3 in collateral damage. But the price we pay at the checkout counter is not the true cost of the food. The Rockefeller Foundation had a great report on this, and it was documenting not only the harmful health effects, but the effects on the land and the ecosystems and climate and the social impacts.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2471.351

All these things are quantifiable, and they're bankrupting our country, and we're not paying the cost. at the true cost at the checkout counter. And maybe a can of Coke should be $100 and an apple should be 10 cents.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

260.859

I normally don't answer numbers that I don't know.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

263.52

and it was senator booker and he's like mark i just read your book food fix and it blew my mind and i want to work with you on this let's go so it's been it's been an amazing uh uh you know an amazing opportunity to really rethink how we how we deal with our our health and our nation so we're gonna do kind of a kind of a joint conversation it's not all me not all him will be talking about can i advertise that food fix this is we'll talk about the cookbook i hope

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2704.272

The press shop, it's something people want to talk about, right? I mean, the obesity, diabetes, people get it. People don't realize that this food that we're producing in America is causing a mental health crisis. And when you look at the cost burden of all chronic disease, both in terms of direct health care costs and also indirect costs, depression and mental illness is number one.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2725.275

It causes people to be disabled, loss of quality of life years, and the costs are staggering. And we see the disconnect in the brain between the limbic part of the brain and the frontal brain, the old reptile lizard brain and the adult in the room, which is the frontal lobe.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2742.712

And neuroinflammation is this now well-understood phenomena that disconnects the adult in the room from the crazy person and the brain, right? And that neuroinflammation is caused by our ultra-processed food and by our diet. And that's something that we haven't really talked about. Just take it around your... Yes. Yes. Is the audio good? Yep, you're good.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2769.634

Yeah, I think people haven't realized the disconnect in the mental health crisis by not talking about food, because food is one of the biggest drivers of depression, anxiety, conflict, aggressiveness, divisiveness, all the things we're seeing now in our society, the polarization, and the food system inadvertently has led to this not only obesity and diabetes crisis, but a crisis of mental health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2791.504

And it's something that we know can be fixed through fixing the metabolic dysfunctions in the brain.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2858.482

Well, that's a great, very specific question. And the truth is that the microbiome, which is the sum total of all the bugs in us and on us, on our skin and our mouth and our respiratory tract and our guts, all plays a huge role in our health. And we know that the oral microbiome is highly influencing our risk of dementia. and our risk of heart disease. Really? And obesity, yeah.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2879.672

And then having bad teeth and bad gums is a huge risk factor for inflammation throughout the body, which is one of the biggest drivers of all these conditions. So having bad teeth is a real problem. In fact, I was at a conference recently, and they were listing from the 1600s what were the major causes of death, and one of the major causes of death was bad teeth. Wow.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2898.703

One of my friends used to say death enters through the gums. Yeah. So keeping your gums healthy and your oral microbiome healthy is important. And oral probiotics can be helpful. So I don't have a specific opinion about a particular one, but taking probiotics and chewable probiotics are great.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2921.849

All right. What did Sarah Palin say? You put a lipstick on a pig, it's still a pig. It's still a pig. Right. Okay.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2959.286

Yeah. I mean, I don't think it should be a choice between healthy eating and delicious eating. I think that's a false dichotomy. Right. The thing that you have to suffer and starve and eat like cardboard in order to actually be healthy is a huge myth. And it's an unfortunate myth because... You know, it's promulgated by the food industry that is encouraging us to indulge and pleasure ourselves.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

2982.032

In fact, the food industry was just called out for hiring all these nutritionists and dietitians to go online and talk about why people should just indulge their food. and should not restrict their diets and should eat as much as they want and should have all these indulgent foods. And it was an expose. It was in the Washington Post. And it was frightening.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3001.588

Like 40% of the nutritionists on social media are paid by the food industry to give misinformation about what they're eating.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3018.239

I mean, and all the recommendations. I mean, the American Diabetes Association was just sued by their head nutritionist because they fired her because she wouldn't endorse the foods that they were recommending. And $134 million of their budget is given by the pharma industry and a huge portion by the food industry. And so they're not incentivized to actually do the right thing.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3036.811

And many of these associations have been co-opted. And I do tell that in my book. But the truth is, if you have a family...

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3043.935

get in the kitchen together go shopping together go to the forest parkers get what people like and make delicious versions of what you like and a lot of the the recipes in the book and the cookbook are indulgent recipes but they're made with helpful ingredients yes and they can taste good and they are good for you so you can love food that loves you back yes oh my gosh okay we're gonna go to the first person introduce yourself and tell people what your relationship to new jersey is i mean i'm sorry tell people tell people what your question is

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3073.933

Can you get closer to the mic?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3089.117

Also- Corey's an honorary Jew. He speaks Hebrew better than I do.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3192.273

I don't know. That's a hard one.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3195.855

No, no, no. That's good. Go ahead. I mean, I think the policies that we have to implement are ones that help to really hit this straight on. And one of the big challenges is that there's been a lack of funding for nutrition. At the National Institute of Health, You know, they have all the institutes of diseases. They don't have a national institutes of health. They're not studying health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3218.67

And so you study diabetes or heart disease or Alzheimer's. They're all downstream. And there's no national institute of nutrition, which we should have. And many other countries have. The food industry spends $12 billion. A year, 12 times as much money as the federal government and philanthropy on research on food.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3236.919

So when you look at the data as a result of these studies, they're 8 to 50 times more likely to show a positive benefit for their particular product. So, for example, there's a study in, I think, the American Journal of Clinical Nutrition that artificial sweeteners are fine and they're not harmful for you. And you know what's funded by? The American Beverage Association.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3255.31

So, you know, basically science has been bought and paid for, and we think we're gearing independent science. And that's why consumers are so confused, because they're hearing all kinds of things that are not making sense, and the food industry is attempting to, on purpose, confound and confuse the American public.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3270.515

And through many channels, right, through their efforts on co-opting professional associations like the American Heart Association, the American Diabetes Association, 40% of the Academy of Nutrition and Dietetics budget come from the food industry. You have social groups like Hispanic Federation or the NAACP funded by Coke and Pepsi and the food industry.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3290.146

So they'll not oppose policies like, you know, they'll not support policies like soda tax, for example. They have social, they have sort of front groups like the American Council on Science and Health, that says pesticides, tobacco, and high fructose corn syrup are all good for you. And it's just one thing after the other, and they hijack science and scientific community.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3310.323

They hijack the government through intensive lobbying. So they've got this covered, and it's not a kind of random bunch of different things that are happening. It's a cohesive strategy. And I think if you had discovered, you'd find out. And the American Diabetes Association was recently sued, and they settled with the former nutrition director,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3329.296

without going to court because they didn't want discovery because if they had discovery means all their their kind of dealings with the furniture would be exposed so i think i think we have as a government have to hold these professional associations to account we have to hold sites to account we have to fund the right science and we have to you know be you know the keepers of the integrity right now we have government by the corporations for the corporations of the corporations no longer by the people for the people of the people and then we need to go back to that just this gentleman here

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3379.253

God, you're getting any nutrition advice is a miracle.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3390.079

It's one of the things we're working on. So there's $17 billion that the federal government spends for graduate medical education to fund residencies. There's no requirements for how those dollars are used or any mandate, for example, for nutrition education as part of that. That's changing.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3407.809

So we've made progress on that front to actually make those residency and fellowship programs include nutrition education. We're also working with the Association of Medical Schools who are now coming along and are going to start including nutrition education. And doctors have to learn about this. The number one killer in the world is food.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3426.146

It kills 11 million people conservatively every year, more than tobacco and more than all the wars and weapons and everything else combined. And yet doctors learn nothing about nutrition, which is the biggest killer and the biggest cause of all the diseases that their patients are coming in with. That needs to change. My daughter's in medical school now, and she's got nothing.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3444.835

I was like, did you learn about nutrition? Yeah, well, we learned about amino acids and fatty acids and carbohydrates. What are you going to tell your patient to have for lunch?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3455.598

Thank you, sir. So, yes, we're working on nutrition education bills, and multiple senators and congressmen are working on reforming medical education as well. So it's happening. That's part of the initiatives we're working on with the food fix.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3508.163

Yeah, I think this is a really common belief that it's more expensive, it takes too much time, and it's too difficult to eat real food. And I was part of a movie called Fed Up 10 years ago, which talked about childhood obesity in the food industry. And as part of that movie, I went to work with a family in South Carolina, Easley, South Carolina, which is one of the worst food deserts in America.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3527.718

They have something called the Retail Food Environment Index. How many fast food and bodegas are there to healthy grocery stores? It was like 10 to 1 there. The family was a family of five, moved in trailer on food stamps and disability. The father was 42, already on dialysis from diabetes, from kidney failure. The mother was 100 plus pounds overweight.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3545.789

The son was, you know, 50% body fat at 16, practically diabetic, should be like 10 to 20%. And, you know, they lived on $1,000 a month in food stamps and disability payments. And I'd rather give them a lecture. I basically went to their house, went shopping and got simple ingredients, real food. They were inexpensive.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3566.843

And it was from a guidebook called Good Food on a Tight Budget from the Environmental Working Group. How to eat food that's good for you, good for the planet and good for your wallet. Rather than giving a lecture, I just said, let's cook together. They'd never cooked a real food in their life.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3580.678

They were trying to eat low-fat this and healthy that with all the basically garbage marketing that's on most of our food that makes it look good. Like you said, the nice picture of the farms and the pastures where all these animals come from CAFOs. Well, my rule is if it has a health claim on the label, it's bad for you. If it's gluten-free potato chips, it's bad for you.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3600.426

And if it says health food, you're like, oh yeah, if it's got a health claim, it's definitely bad. If you're low fat, low high fiber, this stuff, it just means they're kind of tweaking the ingredients to make some kind of health claim. And it's generally highly processed food. So we made the simple meal. I told him how to peel garlic. I showed him how to chop vegetables.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3615.79

I showed him how to stir fry vegetables. We made turkey chili, made just simple food, salad with regular vegetable salad and some olive oil and vinegar dressing. That dressing was filled with high fructose corn syrup and refined oils and all kinds of thickeners and emulsifiers that were really bad for them. And I said, look, you know, You can do this. Here's this guidebook.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3635.945

Here's one of my older cookbooks. And I'm like, I don't know if this is going to work. And they didn't have cutting boards. They didn't have knives. I said, okay, well, I flew back on the plane. I literally went on Amazon. I ordered them cutting board, the knives shipped to their house. A week later, the mother texts me and says, we lost 18 pounds of family, we're doing it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3653.626

A year later, they lost 200 pounds of family. The father lost 45, got a new kidney. The mother lost 100 pounds. The son lost 50, then went to work at Bojangles, because it was the only place to work down in the South. Gained it all back, because it was like putting an alcoholic to work in a bar. Eventually, he got his act together, called me up and said, I really want to get healthy again.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3671.334

I said, okay, let's do it. And I guided him. He lost 132 pounds. He was the first kid in his college to go to, I mean, his family to go to college. And he asked me for a letter of recommendation for medical school. And now he's a doctor. Wow. So I don't believe the propaganda from the food industry that it takes too much time is difficult and it's expensive.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

369.608

Yeah, that's true. And I think it's true. I don't think people in Congress really had a deep understanding of the way in which the burden on our country and our population and our economy is because of the food system and the unintended consequences of it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3691.958

Yeah, you're not going to have a $70 grass-fed ribeye steak, but there are cheaper cuts of meat, cheaper vegetables, cheaper beans and grains, and cheaper nuts and seeds. And there's things you can get through outlets and Costco's and big, big box stores, Trader Joe's. You can actually eat well for less. And the truth is, the cost to you is such a benefit, or the benefit to you is so high.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

37.024

I've been there myself and I know how much it can affect your mood, energy, metabolism, and even brain function. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic route, helping you fall asleep, stay asleep, and wake up feeling truly refreshed, without that dreaded hangover feeling.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3715.635

If you look at what we were talking about before, you know, Basically, the amount of disability and brain fog and feeling like crap, I call it FLC syndrome when you feel like crap, is massive. And presenteeism is a huge problem. Globally, we lose $2 trillion a year from people being at the job but not on the job.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3735.646

And so we have to understand that our well-being, our energy, our focus, our productivity, our happiness, our joy, all depends on the food we eat. And it's good for us, but it's also good for our families and for our communities and for our nation.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3749.208

And so I feel like I'm a kind of a lone voice in the wilderness, but this is really a national emergency at every level, from national security to our ability to produce the food we need to produce, to our ability to deal with the economic burden of it. The academic crisis in our children. I mean, it's just one thing after the other. It's all connected by the food. Powerful. Thank you. Powerful.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3770.657

Yes, please.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3786.256

But I think the only time that in the National Institute of Health strategy that was put out by Francis Collins, the only time food was mentioned was as part of the sentence that included the Food and Drug Administration. So it's not a problem.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3818.023

Listen, we're in a crisis and people are desperate. And, you know, if you haven't seen the South Park movie about obesity, you should watch it. And it. Is it an episode or is it a new movie? Well, it's like an hour-long episode. Maybe, I don't know. I don't really watch it that often, but somebody said it to me to watch.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3835.204

And it basically shows these sort of suburban moms who become terrorists because the supply of Ozepic goes up.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3842.312

goes down, and they literally are robbing pharmacies, and they're, you know, like, it's like, and Cartman is basically trying to get Ozempic for his self, and his friends are, have a chemistry lab where they're making a kind of a compounded version, and they, these suburban moms attack them with, you know, masks on, and guns, and they're, they're midriff showing, because they all want to, like, how skinny they are, and it's kind of funny, but it's, it's, it's a problem, because I think for some people, these drugs can be very helpful and very effective.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I think, you know, when you look at scaling this up, the entire Medicare Part B, which is our drug benefit program, is $145 billion. If just the obese, not the overweight, if just the obese Medicare patients got the drug, it would cost $245 billion, which would basically...

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

3887.525

dwarf the expenditures of all drugs for all medicare right now so it's it's not really a sustainable solution yes the prices can come down and maybe that'll happen and yes in canada and in europe and germany they're like instead of thirteen hundred dollars a month it's like a hundred or two hundred and and so these drugs can have a place but but it kind of misses the point which is why are why are we obese in the first place it's not those epic deficiency right

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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It's our toxic food system. And we have to deal with the reality of where people are. And some people may benefit from these drugs. We also have to deal with the reality of our food system. So both have to be dealt with. And these can have long-term consequences that we're just learning about.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So there was a great article in the New England Journal that came out years ago that said, be sure to use new drugs as soon as they come out on the market before the side effects develop. Right? So just wait a few years. You're going to see bowel obstruction, pancreatitis, and a bunch of other issues, muscle loss, wasting, regaining weight.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So I think they're not a panacea and they're not risk-free, but I think they can be used effectively in some patients.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Is that a suburb of New Jersey?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Three things?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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You wanted to be a doctor. You had to be a senator instead. So thank you, by the way, for being in the medical field and caring about these issues and being an advocate for transformation. As a physician, you're well-trained in basic science, but we don't learn about the science of health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And the Institute for Functional Medicine, where I've been chairman of the board, I've been on the faculty for 20 years, 25 years, is a great organization that trains practitioners in functional medicine. And you can go to ifm.org. It's a nonprofit. Their training curriculums are online. They're great. As far as being an advocate goes, I think we all can do our part where we feel called to do it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And it may be something as simple as, you know, composting your food or maybe something as big as, you know, being an activist in Washington. You know, never underestimate, Margaret Veen said this, never underestimate the power of a small group of highly committed people to change the world. In fact, it's the only thing that ever has. So people can make a difference.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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If you want to learn more, go to foodfix.org. There's a guide on there called the Food Fix Action Guide, or maybe you can go to foodfixbook.com, and the action guide is on there. It's basically a 20- to 30-page guide on what you can do individually, what you can do professionally, what you can do as a philanthropist, as a business, as an advocate, what policymakers can do.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So what has to happen across the board to actually drive the changes we need to see?

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Well, I think I've always been interested in the science of creating health. That's what I do with functional medicine. And I think. You know, it became really clear to me that, you know, we're in a crisis where, you know, we're in the moment of science where we know more and more about the root cause of illness and what to do about it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

4183.23

And the vegan question is an important question. I think... I think about 2% of the American population is vegan. Mighty 2%. Mighty 2%. Very loud 2%. Yeah. And I'm not opposed to it. I think there's many ways to eat healthfully. I think it's hard to do it, to get the nutritional density you need. But you can. And I think you have to do it smartly.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And you have to not rely on a lot of what I call vegan junk food, which is also highly processed, refined carbohydrates and starches, which is kind of often the go-to. In terms of the issue of animal and plant and humans and the whole ecosystem, 100% how we're raising animals now is criminal. It's criminal for the animals, for the earth, the ecosystem and the climate and for human health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So there's no argument those. They should be banned and they should be stopped, period. That doesn't mean that animals integrated into a regenerative agriculture system are bad. In fact, they can be extremely effective even if you don't eat them. And I recently visited a farm, a ranch actually in Texas, which is called Rome Ranch.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And basically a young couple bought a thousand acres right next to all the other cattle ranches. And they decided to raise bison. And they did it in a regenerative way with no till, with allowing just the animals to do their thing and not really put adding feed or, you know, they had water.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And they found that they were able to restore the ecosystem in such a way that they would add 6% organic matter into the soil in just a few years. For every 1% of organic matter, The soil holds 25,000 gallons of water. The ranch was right next to them. You can see this because the fences were suffering a drought. They had to sell off all their cattle. They couldn't raise animals anymore.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Meanwhile, this bison ranch was thriving. Wild animals were coming back. Bald eagles were coming back.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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multi-species on the on the farm the soil matter was increasing organic matter all all these things were happening and they're creating incredibly helpful source of food which is very nutrient dense and you know I think you know eating a regeneratively raised bison versus a CAFO cow steer is a completely different thing and we're learning a lot about you know

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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All these animals are such an integral part of the ecosystem, and one of the key aspects of regenerative agriculture is to include animals as part of the ecosystem, to recycle nutrients and the soil and the earth.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I mean, I think in that movie, Food, Inc., that you were in, there was a great scene of this guy who was a regular farmer, and he couldn't make it, and he had to sell agrochemicals and agricultural products.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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seeds from you know big seed companies and he kind of got sick of it all and decided to create a model of regenerative farming where he you know had sheep and pigs and things in this in this kind of weird thing i don't know what he called it but basically moved it through his farm to fertilize the soil and still grow the crops but do it in a way that restored the ecosystem had less inputs saved money and made him more money and created a healthier environment so i think you know being being an ethical vegan is fine from a health perspective i think

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

434.117

And yet we're seeing increasing rates of chronic disease and we're seeing a decline in life expectancy for the first time in human history. And it's been year over year. COVID made it worse than what was happening before COVID. And so while we have this sort of keys to longevity, to living a healthy 100 years, We haven't really addressed the reasons why we are so sick and overweight as a country.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Um, you know, there's, there's, there's a way to do it well, but there's also a way to not do it well.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I didn't want to give them my whole profile. I'm sorry. Yes, yes. I just broke my hip in violation. I better go to jail.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Yeah, so you're going to need to eat concentrated proteins like pea protein and the ones that are supplemented with amino acids that'll help build muscle as you get older.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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It has to, right? Think about it. There were 168 million ruminants in America. They were grazing all across it, created the incredible breadbasket that we have in the Midwest with 50 feet of topsoil. With the movie, he called it, what did he call it? Iowa mother load or something. Yes.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

4514.061

First, I would get them to give up liquid sugar calories, which is a huge driver of obesity. The second would be to give up ultra-processed food. And the third would be to add a lot of colorful fruits and vegetables to your diet.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

456.63

And 93% of Americans are metabolically unhealthy, which means they have either high blood sugar, high blood pressure, high cholesterol.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Okay. Or metabolically unhealthy. What exactly does that mean? They have some level of prediabetes or some degree of insulin resistance. So they basically have... poor metabolic health. And that's defined as having high blood pressure, high blood sugar, abnormal cholesterol, they're overweight, or they've had a heart attack or stroke. That means only 6%, 6.8% of Americans don't have that.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

4707.681

I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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This podcast is separate from my clinical practice at the Altra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Now, if you're looking for your help in your journey, seek out a qualified medical practitioner.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

4756.32

You can come see us at the Ultra Wellness Center in Lenox, Massachusetts. Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And that's why we're seeing the decline in life expectancy. And it's because of our food. And the food we eat is the biggest generator of either longevity or chronic illness. And in my book, Young Forever, which was a precursor to the cookbook,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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was really mapping out the science we have around what the root causes of this chronic disease epidemic are and how we can actually extend healthy life years. So our health span is how many years we're alive, I mean healthy, and our lifespan is how many years we're alive. But our health span has gone down dramatically, and the last 20% of people's life now is spending poor health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And so your quality of life goes down, but we can have a house span that equals our lifespan. You've all heard stories of, oh, so-and-so was 100 years old and she went to bed and went to sleep and had a nice dinner with her family before and she was great. Right. And I think we all want that. We all want to kind of just kind of move through life and have a great, healthy life and then

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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die suddenly, as opposed to die slow, long, expensive, painful deaths, which is why we're seeing the burden on our healthcare system and our economy. So, you know, the Blue Zones really taught me that it's really about the most basic things, right? It's the basic things of eating real food, of not eating all the processed food we're eating now, which is now 60% of our diet is 67% of kids' diet.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Sleep Breakthrough's carefully selected ingredients work together to support every stage of your sleep cycle. Magnesium, vitamin B6, and zinc help relax your body, regulate sleep patterns, and support deep repair. Amino acids like glycine, taurine, and L-theanine promote calm, lower stress, and enhance restorative sleep.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And these are new-to-nature foods. They're deconstructed science projects that have been well-proven to cause a whole host of chronic diseases. There was a big report in The Lancet recently on, like, 37 different conditions. that it's been linked to mental health disorders, to fertility issues, to diabetes, heart disease, cancer. I mean, the list goes on.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So we have to eat from not the ultra-processed food diet to a more whole real food diet. They exercise naturally. It's part of their life. I met a guy, Pietro, who was 95 years old. was a shepherd who would hike five miles up a day with his sheep every day. He was, you know, both upright, clear eyes, booming voice, sharp as a tack, 95. You still see that in America.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And they had a deep sense of community. So they had a sense of belonging and connection, and they ate together, they celebrated together, and they lived together in a beautiful way. Even people like that woman named Julia, she was 100, and she said, I'm 103 months old. And she didn't have any kids, but she was living with her niece and they were taking care of her.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And she was still working at 100 years old, making doilies and things for weddings. And so they had a deep sense of connection and belonging. So the elements of longevity are really pretty simple. It's what we eat. It's how we move. It's our connection community. It's how we deal with problems. Stress. I think that, you know, this guy Silvio I met, he was an amazing man.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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His family had this mountaintop kind of farm and they had sheep and goats. And they made this beautiful dinner for us. And I said, Silvio, do you have any stress? He looked at me like, didn't really quite know what I meant. I know stress when things are hard or difficult. And he's like, oh, yeah. I said, what? He said, well, sometimes at night a goat will get out and I'll have to go get it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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So we live in a time of chronic stress, both mental stress and environmental stresses and toxins we're talking about. And they don't have that. And we can't reproduce that exactly here, but we can learn a lot from the Blue Zones about how to create health.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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That was a good story. Why don't you tell that before I ask you my next question? Well, there was a guy, Olinto, who basically had his own farm, and he grew all his own vegetables, had animals, raised pigs and sheep. chickens and rabbits and grew orchards. And he made us this sort of beautiful meal.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Magnolia bark extract helps reduce cortisol and quiet a racing mind so you can drift off peacefully and wake up refreshed. Together, these ingredients create a synergistic formula designed to optimize your body's natural rhythms and deliver deep, restorative sleep. If you're ready to transform your sleep, head over to bioptimizers.com slash hymen and get 10% off today with promo code HYMAN10.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

703.108

And at the end, he brought out this kind of big round thing of cheese and basically said, you know, this is special Sardinian cheese that is made with worms. And he said, it's supposedly an aphrodisiac. And he told the story of his grandfather who had this and said his grandmother could still, you I don't know if it was kind of a weird story, but it was amazing. And I ate it, and I didn't die.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

729.859

It was kind of weird. But they basically have these traditional food ways that we've lost. And so getting back to food in its most basic form is a pretty simple idea, but it's something we've lost. And as a result of the food industry's efforts to take control of the American kitchen, to take control of the American farm, and to disenfranchise people from their own health,

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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I think it's a national emergency, Corey. And I think we have to face this head on because we're just heading down a road where the burden of this is going to affect our children by living shorter, sicker lives than their parents. It's going to affect our ability to be competitive in the world because of the burden of illness. I mean, we're 4% of the world's population. in COVID.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

775.137

And we were 16% of the cases and deaths, not because we had worse medical care, but because we had a pre-inflamed sick population that was so susceptible to the virus when they got it.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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It's not just about feeling rested. It's about giving your body the deep restoration it needs to feel and function at its best. Welcome to Doctors Pharmacy. I'm Dr. Mark Hyman. That's Pharmacy with an F, a place for conversations that matter. And oh boy, did I have a conversation that matters with Senator Cory Booker at the Sixth Night Synagogue in Washington, D.C.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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And a lot of those... $1.8 trillion. Yes. And it is 40% of our total national spend on health care.

The Dr. Hyman Show

Encore: America’s Fight for Food Justice | Senator Cory Booker

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Yes. I haven't watched the South Park episode on obesity. It's funny and also terrifying.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1010.355

And Accutane is a derivative of vitamin A, which is actually what is used for really bad acne.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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By using this comprehensive approach we use in functional medicine that we do here at the Ultra Wellness Center, with the deep diagnostics we do, and knowing how to optimize function of your skin, of your gut, et cetera, we can get people better where often they don't get better. And do it in a way that not only improves their skin, but improves their overall health.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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Yeah.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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And I bet there were a lot of great side effects too. I bet she lost weight and had more energy and felt better. She felt good too, right? Absolutely. Instead of the side effects being all bad, they're all good. If you're suffering from stress, poor sleep, low energy, these are all signs you might be low in magnesium. And not just one kind.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1115.057

Your body needs seven different forms to truly feel calm and at ease. That's why I recommend Magnesium Breakthrough from Bioptimizers, a complete formula with all seven types in one capsule. Head to bioptimizers.com slash hymen and use code HYMEN10 to save 10% and try it risk-free with their 365-day guarantee. Again, that's bioptimizers.com slash hymen with code HYMEN10 at checkout.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1144.918

Let's take sunscreen, for example. This is something, you know, summertime, people want to get skin cancer. They're putting on sunscreen. And is it okay? Like, what should we be doing? And how do we figure out what's going on? I mean, a lot of the sunscreens also have compounds that destroy reefs, too. There's, like, reef dyes. The coral reefs.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1162.471

So, you're not only killing yourself, but you're killing the reefs.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1247.121

What about the sort of things like the tick stuff? Because people are worried about ticks and DEET is really common, which is a terrible toxin. It's used to kill insects, but also it's a neurotoxin that can affect humans. So, you know, they say not to touch yourself, don't put your mouth, but like putting your skin, it goes through anything. So how is...

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

125.151

Yeah, I mean, the traditional medicine focuses on the outside in. What stuff you can slather on your face, what creams, potions, lotions, or maybe taking antibiotics, which is a whole problem we're going to talk about in a minute. But most of our skin health comes from the inside out.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1268.911

Tell us a little bit about DEET and what to do about that.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1348.982

So those essential oils are basically plant chemicals that are repellent to insects. And this sort of loops back to the view of functional medicine, which is that plants are highly intelligent. They're in fact sentient beings, believe it or not. They have 20 different senses.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1365.229

And they do all kinds of smart stuff that we don't really attribute to plants, but they produce these molecules to deter insects from the cells. And they communicate with other plants. So if there's a caterpillar eating a plant, that plant goes, ooh, I'm getting eaten by a caterpillar. I'm going to produce this molecule.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1382.854

And by the way, I'm going to send a message to my neighboring plant friends over there through the mycelium rhizome network that you should secrete this chemical too. And so these plants produce all these wonderful chemicals that we use for our own benefit, but they're really for their benefit. And I think the essential oils are great.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1399.858

And there's a lot of natural alternative products out there that are for insects, for pollen, for skin care, for makeup. The only thing you don't realize is that makeup is like lead, you know? And a lot of makeup and a lot of lipstick is lead and lipstick. Yes! Oh my gosh. Oh my gosh, me. And those things are, you know, really avoidable. It's just a matter of education.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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So if you want great skin, if you want glowing skin, if you want clear skin, if you want to get rid of your acne, if you want to get rid of your eczema, if you want to get rid of your psoriasis, if you want to get rid of rosacea, all these things come from the inside out and traditional dermatology focuses on the outside in.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1421.643

And I think the beautiful thing about it, as we move in the right direction, as people start to become conscious, as we push those companies by our financial choices, we actually can drive the marketplace into a better set of products. And that is really what we need to be doing. Okay, so it's, you know, it's a big deal to think about what you put on your skin.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1440.212

I remember, you know, learning that basically you wouldn't eat it. You shouldn't put it on your skin. And you and I both know that when we were in medical school that we delivered all kinds of drugs to the skin. I mean, one of the quickest ways to get someone

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

1455.811

relief from chest pain if they came into the emergency room with the engine or, you know, heart disease, was to slap a toothpaste tube full of like nitroglycerin cream and put a bandage over it. And that got right through the skin. You know, there's hormone patches for women. There's pain patches. There's all sorts of patches that people use because the skin is a vehicle for delivering medicine.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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So it makes a logical sense to think that we should be aware of what we're putting on our skin in terms of sunblock, insect repellent, makeup, you know, body care products. And yet most of us never give a thought about it. So tell us, Cindy, why should we really care? And I think it is, you know, because this is it seems to be like maybe a trivial issue.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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But how big of an issue is this and why should we worry or should we?

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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And it doesn't really work that well most of the time, even when you work on the outside in. And it's difficult, it's expensive, these medications are absorbed. My rule is if you wouldn't eat it, you shouldn't put it on your skin.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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Why are all these compounds used in these products? I mean, why do we need all these petrochemical, endocrine-disrupting, hormone-busting, disrupting compounds? Why are they there?

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

16.536

As a doctor, I've seen how chronic stress impacts nearly every system in the body, from sleep to mood, energy, and even inflammation. But what many people don't realize is that stress often depletes a critical mineral your body needs to feel calm and at ease, and that is magnesium. And not just one kind. Your body actually requires seven different forms of magnesium to function optimally.

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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And, and, um, And is there a way to measure in the body whether there are these chemicals that are there from these products that people are using?

The Dr. Hyman Show

Why Your Skin Is Begging You to Heal Your Gut First

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Right. I mean, everybody should cut out toxins from their life and everybody should do all the things they can to upregulate their biology to detoxify these compounds for sure. But sometimes it's really helpful. People just don't know about their exposures. I had one woman who was in a sunblock for years in her makeup. We checked your urine, super high levels of parabens.

The Dr. Hyman Show

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I'm like, oh, this isn't good. And other people have high levels of phthalates because they're drinking plastic water bottles or people have BPA because they're not aware of where it's coming from, which is bisphenol A that comes from credit card receipts or restaurant receipts or, you know, just all kinds of gas station, all that stuff. It's in plastics and bottles.

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So I think we really can raise awareness by seeing that it's in your system. You know, I think I find that often helpful for people to change their behavior too. And then you can actually track it and see that it's coming down and see what's happening.

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And I think, you know, it is a little amorphous because, you know, when you look at, you know, on an individual level, it's hard to draw the connections in a one-to-one level of whether this caused the problem or not. But if you look at a population-wide level, these toxins clearly are linked to all sorts of harmful effects in terms of endocrine disorders, heart disease, cancers. and more.

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And I think it really is important for people to understand what they are doing and what they are putting on their body. So the other thing I would love you to talk about is some of the epigenetic effects of the toxins on the fetus when the mother is exposed to the products that could cause this hormone destructor chemicals to get in the blood of the baby.

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Yeah. I mean, it's linked to ADD, to neurodevelopmental issues, behavioral issues, later stage symptoms of obesity even, diabetes, heart disease, cancer, when they're exposed to these compounds in utero. which is kind of striking, because I think people don't seriously think about what they're putting on their skin, but it is one of the most important things that you do every single day.

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Literally, besides eating, most of us put stuff on our skin every day, whether it's shampoo, whether it's face cream, whether it's makeup, whether it's sunblock, whether it's insect repellent. These are things that we use a lot of in America, and unfortunately, they're really problematic. So... Let's say you go, oh, geez, I've been using this stuff for a while.

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I'm going to switch to all these other products. But what do I do to get rid of these embedded toxins? Because if we did a fat biopsy of every American, you know, it wouldn't be too pretty. There'd be a lot of these compounds in there. They're stored in there. We begin to help get them down.

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And we've done podcasts on detoxification, but we're not talking about like a water fast or some crazy thing. We're talking about you supporting the body's natural built-in detox pathways. How do we do that?

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So wait, you have a microbiome on your skin is what you're saying.

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And what are those things that our body needs most of to actually get rid of these toxins?

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Those are the other practices that we can do to help our detox system, like saunas, exercise, drainage and infrared saunas, hot and cold therapy, all those things help mobilize toxins from our system. Right, right.

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Do I have any favorites? I do have... A lot of things that I do to actually mobilize my toxins every day. I make sure that I eat brassicas every day. So last time we had a good bunch of broccoli rabe. For that night we had Brussels sprouts. Lots of garlic and onions. I use a lot of spices in my cooking. And I also make sure I do saunas.

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I do ice baths, I sweat, I actually like to sweat a lot, so my exercise is great, yoga is great for lymphatic drainage, getting massages is great to mobilize tissue, at lymph stores, so there is a lot of techniques you can use to actually help, and then I take the right supplements, I make sure I take a cocktail, because I have had mercury poisoning, I have weak detox enzymes, I take N-acetylcysteine, I take all the methylation vitamins, I take a lot of the

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Things that actually help to mobilize these toxins, giving us sulforaphane, boosting compounds. I even use indole diendomethane as a way of helping with some of the effects on hormone metabolism. So I'm sort of pretty fanatic about it. Because I've been so sick from being toxic that I don't want to be toxic anymore. But the truth is, it's hard. I didn't stop eating fish.

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And I got my mercury levels down years and years ago from almost 200 to eight or five. And I was like, oh, it's been a bunch of years. And I've been sort of a little bit lazy about fish. I don't eat tuna. I don't eat swordfish. But occasionally, I'll have a piece of tuna when I go out. Occasionally, I'll eat halibut. I never eat swordfish.

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Occasionally, I'll have, you know, more fish than I would think. And I thought, oh, I'm good, but I just checked my levels, and I, again, my level was super high. I had, like, 37 on a challenge test. You know, like, I think we're just, we're just in such a toxic world, and I,

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it's hard it's hard i mean last night i made a delicious you know spanish sheet kind of greek baked cod with tomato sauce but like cod is not terrible it's not the worst but it's definitely got mercury and i'm just like what am i doing oh it's like what are you going to eat you know so it's comfortable i've come to believe that you know rasped regenerative meat or wild meat is probably the safest protein on the planet i know it's maybe controversial to say that but

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You know, even, you know, even you've got, unless you've got really well grown whole grains and beans that are generally raised and have no glyphosate spray in them and are not, you know, genetically altered. I mean, there's like a lot of messy stuff on the plant world. What are the, what are the steps you would take initially to treat a patient with rosacea from a functional medicine perspective?

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It's true. And so we put on antibiotics on the skin. We put on these agents that dry it out like benzoyl peroxide, which are most of these acne products. And if that doesn't work, we give people oral antibiotics, which not only describes the facial microbiome, but also the gut microbiome.

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And that's a very key omega-6 that people don't think about much, but it's called gamma-linolenic acid, which is a very powerful anti-inflammatory. It's not like the omega-3s, but it's sort of like the omega-3s, but on the omega-6 side. Exactly. And it's something we really have a hard time getting in our diet. It's like borage oil and... you know, a few other things, but evening primrose oil.

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So yeah, that's very powerful. I agree. And I also think that, you know, when I see these patients, I also think about looking for other clues. Like, do they have yeast issues? Have they been in lots of antibiotics? Are they on acid blockers, which cause yeast overgrowth? Do they have other fungal issues? Do they have dandruff? Do they have anal itching?

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Do they have thrush or white coating in their tongue? You know, do they have vaginal yeast infections? Do they have other skin markers of yeast, like little tinea or other kinds of things. So you'll see often a pattern of other issues around fungal stuff. I'll check for H. pylori, I'll check again all the tests we did talk about and see what's really going on.

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And then from the treatment point of view, you start with an elimination diet, with an anti-inflammatory diet, right?

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Yeah, I agree. I think we don't understand, most of us, how powerful food is as medicine and how it can drive tremendous amounts of inflammation throughout the body. And obviously, if it's on your skin, it's visible, but there's also invisible inflammation that you're not seeing that's driving all the chronic diseases.

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So you advise people the obvious things, cut out the alcohol, the caffeine, stay away from the sun, stay away from spicy foods, but you also tell them to stay away from gluten, which triggers leaky gut, often dairy.

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You actually add in all the anti-inflammatory foods that are important, all the phytochemicals from plant foods and turmeric and ginger and garlic and rosemary and all these powerful foods that can really help to reduce inflammation. And then we often directly treat the issues that are going on. It could be leaky gut. So we give them a gut repair program.

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This could be fungal or bacterial overgrowth. So we'll take care of those with either herbs or antibiotics or any fungals. And you'll see these patients really dramatically improve when they change their diet and they resort their gut. And then sometimes we'll use things like even primrose oil. I found that digestive enzymes and hydrochloric acid often are really helpful too.

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And what we know now in functional medicine and in medicine in general, if people paid attention to the research on acne, is a lot of it starts in the gut.

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Yeah, well, that's interesting because the third leading category of drugs are the acid blockers like Prilosec and Prevacid and Pepcid and all these other drugs, these Nexium, Asifax. I mean, they're just like out there everywhere. And now they're over the counter.

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I mean, we've talked about this before on the podcast, but when I was in medical school, the drug reps came in because these drugs had just come out and they're like, listen, guys, these drugs work. They're great. They will help people with ulcers if they're really bad. You don't want to keep anybody on it for more than six weeks.

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It's going to suppress your stomach acid. It's really bad long-term. These are the drug reps telling us this. And now it's like... People are on it for decades and it causes B12 deficiency, magnesium deficiency, zinc deficiency.

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Osteoporosis, pneumonia, bacterial overgrowth, irritable bowel syndrome. And you get rid of your heartburn, but you get all these other problems. And then it's one of those drugs, it's so sneaky because it's addictive. Once you get on it, it's hard to get off it because it causes this rebound. So when you suppress the stomach acid and you stop the drug, The acid production goes crazy. Exactly.

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So if I see someone with skin problems, the first thing I think of, what's going on in their gut?

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Which makes you feel horrible and then you go, I need the drug. But you can actually taper it down and use other strategies to help people get off it.

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What's going on with their food that they're eating? With inflammatory foods, with food sensitivities, with foods that trigger hormonal responses, with foods that increase something called insulin resistance. So tell us about the pathology and the pathophysiology of acne, because it's very interesting, because we often just think it's like a topical thing, but it's really not.

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Amazing. So what cases have you recalled about rosacea that you want to share that, you know, give a little sense of this?

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And there are these people who- I always feel so good when I go to the beach in the summer. It just makes me so happy.

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So what happened with this patient? What did you do for her?

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Yeah, it controls hundreds of genes that regulate immunity and inflammation. It's pretty amazing. It's not really a vitamin. It's more like a hormone.

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It's true. And when I feel like something's coming on, I take like 50,000 units for three or four days and I never get sick. It literally goes away by the next morning. It is. It's pretty powerful.

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So Todd, we've just covered a lot here and I recall a lot of cases of mine that have had rosacea and it's always one of those things where I love seeing because it's so easy to treat and people suffer so much from it.

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And just by following the functional medicine approach, looking at the root causes, treating the skin from the inside out, addressing the gut, addressing food sensitivities, addressing nutritional deficiencies, which is really the foundations of functional medicine, these people get better.

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And we don't just take it at face value, pun intended, but we actually go under the hood and look at what's going on. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. Thank you so much for having me. Thanks so much again for listening.

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Wow, that's a big word.

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And starchy foods.

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That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the most complete magnesium supplement I've found, combining all seven forms your body uses to regulate stress, improve sleep quality, and support a healthy nervous system. Personally, I noticed the difference within days, falling asleep faster, waking up more refreshed, and feeling more grounded throughout the day.

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It's like prediabetes, right? It's like you need to make sure your blood sugar goes up, your insulin goes up, and it creates this vicious cycle we've talked about so much, which is this prediabetes that affects one out of every two Americans.

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Well, we know that, for example, PCOS, which is polycystic ovarian syndrome, it's a common condition that affects women that causes infertility. We're going to talk about that on another podcast. It causes acne.

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It causes really screwed up menstrual cycles and it causes hair growth. And we think of it as a ovarian problem. It's not. It's a mouth problem. It's a fork problem. It's a dietary problem.

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Right? And so it's caused by insulin resistance. And the consequences of that are the acne and all these screw-up hormones. So when women have a lot of sugar, it actually can increase their testosterone. which causes acne, and it causes hair growth, and it causes infertility. So the treatment isn't heavy-duty drugs and hormones. It's actually changing your diet.

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Right away.

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So sugar, starch, processed foods, they got to go.

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And then there's another food that is really common in this country, and it is a huge driver of acne.

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Yeah, dairy.

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There's 60 different hormones in milk. And these are not added like growth hormone. These are just naturally occurring hormones. Why? It's a growth hormone. food for calves.

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So it's got a lot of factors that are hormonally active that drive growth.

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I'm one of them. If I have dairy, I get pimples. Yeah. So if I know I'm going on a TV, I can't eat dairy. I don't usually eat dairy, but if I have sheep or goat, it's a little different. It's not as inflammatory for some reason. But if I have regular dairy, you can count on me getting pimples. And I'm like 60 years old to get pimples from dairy.

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Over 1,500 five-star reviews back it up, and it comes with a full 365-day guarantee. Head to bioptimizers.com slash hymen and use code HYMEN10 to save 10%. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

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So this isn't like an allergy necessarily.

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But there's another category of things, which are food sensitivities that do drive inflammation and drive leaky gut and can drive acne that are independent. So we've got sugar, we've got dairy, and we've got this other category, which is sort of more sort of amorphous, but it is a factor in a lot of people. Absolutely.

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That's a whole other topic, which is how are, you know, what are the many ways that we react to food? You know, what are the 50 ways I love you? It's like, what are the 50 ways you react to food?

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And it's all kinds of stuff from tartrazine, which is a dye that causes asthma, it's an additive, or whether it's MSG that can cause an amino acid-related cognitive effect, or whether it's... Glutamate, yep. Or whether it's something like high fructose corn syrup, which people can have fructose intolerance, fructose intolerance.

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By the way, in this age of COVID and coronavirus, it's really clear that the more sugar we eat, it affects our immune system, but it also affects our microbiome and our gut health turns out is incredibly important for us to be resistant to the flu through many, many research studies and likely to coronavirus as well.

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Yeah, I was a family doctor, remember? It's like, oh, give him a lot of candy, a little Moxicella, this and that. It's like nothing.

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Now I'm like horrified by what I did 30 years ago.

The Dr. Hyman Show

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

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Which is not uncommon. And then doctors say, oh, you need more antibiotics. Right. It's like, that's the vicious cycle.

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And your dermatologist never was like, what's going on with your gut, right? No, right.

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It looks for real... How is this different than like what a traditional doctor would do with a regular stool test?

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Yeah, so you look at how your enzymes are working and are you digesting your food or absorbing your food? Is there inflammation in there? It's like a window into a dark world. And we can learn so much from that through these tests, which are really not available through traditional doctors.

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I mean, they could order them if they wanted to, but it's just not something we're trained in, which is how do we take a deep look in the gutter? We're talking about the microbiome, microbiome, but as some future state of medicine will somehow figure out what to do with it. Well, we've been doing this for 30 years in functional medicine.

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products.

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And now that we understand even more than we ever did and we're learning better and better how to actually optimize the microbiome and fix the problems of leaky gut and all these things that happen as a result of your patient who had all these antibiotics and this crappy diet and developed overgrowth of bacteria that you found and yeast.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

The Dr. Hyman Show

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Did you write that on your prescription pad? Yeah, well, come on.

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But I'll tell you what happened.

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Exactly.

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It kills us, literally kills us from heart disease, cancer, dementia. I mean, just literally being stressed and having high stress levels chronically will shrink the memory center of your brain called the hippocampus. It also makes you gain weight and it causes you to be diabetic and it causes a whole host of other things, including depression and infertility and

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sexual dysfunction i mean you name it stress is uh is a killer so we now understand how stress impacts our biology in a real practical way uh it is in fact the biggest thing that's driving so many of the dysfunctions we see around chronic illness and it either makes worse or causes most of the things we see every day in medical practice uh how well it stress jacks up your

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cortisol levels, which then causes your muscles to waste away, your blood pressure to go up, your blood sugar to go up, increases belly fat, causes your memory to go down, and you see this phenomenon of weight gain, insulin resistance, and diabetes. Ultimately, even type 3 diabetes, which we now refer to as dementia.

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so when you when you also are stressed you reduce you produce adrenaline and adrenaline also makes you feel hyper anxious irritable gets your heart rate up your blood pressure up causes your blood to clot more likely damage your brain's memory center and just causes a lot of bad problems

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so if you're you know thinking about your daily life when you are going about your day if you start off the wrong way you're going to be in trouble and and one of the things we don't realize is that stress is also controlled by what we eat our diet plays an enormous role in our stress response and so When we eat certain foods, it literally jacks up adrenaline and cortisol. What foods are those?

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Sugar and starch. Basically anything that turns to sugar in your body is seen as a biological stress. Even if you think you're happy and relaxed while you're eating it, the consequences in your body are just like those of when you're attacked by a mugger or you're being chased by a tiger. The real physiologic responses

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that happen in relation to our daily lives are are no different depending on what the stress is so whether you're running from a tiger or being uh you know being upset with your spouse or you imagine somebody's mad at you and they're really not the stress response is the same in fact stress is defined as the real or imagined threat to your body or your ego so it could be a real threat to your body like a tiger chasing you or it could be an imagined threat

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Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field. So let's just jump right in.

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Through your ego, maybe you think your boss is mad at you and is going to fire you, but actually doesn't think that at all and wants to give you a raise. You have the thought, the thought creates a stress response. So our thoughts create our biology and we have to learn how to manage our minds in order to manage our biology.

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And so let's talk sort of a little bit about diet again, because what we found from the studies is that when you eat food, it's not all the same. Food is information. It's not just calories. And the information in processed food and starch and sugar increase our stress hormones, adrenaline and cortisol.

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And I remember one study, they looked at overweight kids, I think boys, and they, teenage boys, and they gave them three different breakfasts, an omelet, steel-cut oats, and regular oats. What was interesting is that they were all identical in calories. So the calories were the same.

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And what they did was they had these kids, why don't you go and sit in this room and hang out, read, play games, whatever you want to do. But when you're hungry, just hit this button, we'll bring you food. And so what they found out was when the kids had the oatmeal, they ate 81% more food than the omelet. even though it was the same calories over the course of the day.

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And with the steel kiddos, it was still 51% more food. But what was interesting was that they also had a catheter in their blood vessels and they drew their blood every little bit. And they found that when the kids ate the oatmeal, it was like a stress response in the body there. Not only their insulin and blood sugar went up, but their adrenaline and their cortisol went up.

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So when we eat refined foods, they are hugely damaging. So just in the same way, you can eat food to actually help...

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reduce your cortisol level you can actually balance your insulin levels you can actually reduce adrenaline by eating foods that help you calm your nervous system which are whole real foods good healthy fats like olive oil avocados nuts and seeds high quality protein regeneratively raised animal foods eggs chicken fish we don't raise meats

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You know, even whole beans and whole grains can be very calming and helpful, although if you eat too much starch and you're insulin resistant, it can still be a problem. And then, of course, all the plant foods, vegetables, they just are super full of phytochemicals, anti-inflammatory compounds, stress reducing compounds. And they're really powerful.

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So when you shift your diet, you're literally going to change your stress response and change your biology. So what can you do other than looking at your mindset? Because a lot of the stress we respond to is the creation of our mind. You know, Gabor Mate, who's written a lot about trauma, which is real trauma, he says, trauma is not what happens to you.

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It's the meaning you make from what happens to you.

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so two people can experience the same event and have very different responses and it can be registered very different in their biology so it's important to understand that you have to get your mind straight and that's not as easy as it sounds because we are kind of conditioned to believe our thoughts and uh you know my friend uh daniel amon says you know we should stop the ants in our head the automatic negative thoughts easier said than done but it's an important practice start witnessing and looking at your mind and some of the practices that i'm going to share with you now are very effective in helping us reset

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our minds, as well as our bodies. The first is deal with the root causes of stress, right? So there can be physical stresses, like a disease. I mean, I had mercury poisoning, Lyme disease, mold toxicity. These create a stress in the body. So you have to deal with whatever true physical stresses there are and get rid of them.

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Gluten, nutritional deficiencies, all the things that are really driving so much disease. And we We see this in functional medicine and it really is looking at the whole scope of what creates balance or imbalance in the body and dealing with that. But once you've done that and there are no sort of objective external stresses, how do you start to reset? Well, you have to learn to actively relax.

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It's something we don't get taught. We don't have to sleep and eat and exercise, but most of us don't understand that we have to actively relax. It's not just sitting on a couch watching TV. is actually helping your body get into what we call a parasympathetic state. And this is not as easy as it sounds.

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You can do it through meditation, you can do it through breathwork, you can do it through massage, you can do it through prayer, through chanting, through yoga, through various kinds of things that help your body reset your nervous system from an overactive, stressed, sympathetic response to what we call the relaxation response. Meditation is a very powerful tool. It's available to all of us.

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It's free. You can learn how to do it online. There's courses and programs. You can read a book about it. It's not that hard to do. It's basically just sitting and watching your thoughts and not getting caught up in them, but letting them pass using your breath as an anchor or a mantra. There's a lot of different techniques out there. Exercise also is a powerful stress reducer. Think about it.

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When you're running from a tiger, you know, you're producing huge amounts of stress hormones, and then you run and you burn them off. That's what happens in a book called Why Zebras Don't Get Ulcers by Robert Sapolsky, who studied baboons and stress response, actually, and the hierarchy of baboon societies. And I highly recommend his book, A Primate's Memoir, which describes his research.

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Well, I think stress and food is linked, actually, because... Actually, our diet... You probably know this, but our diet, if it's bad, causes physiologic stress. So when you eat sugar and crap, it actually raises your cortisol and stress hormones. Even if you're not mentally stressed, it makes you physically stressed.

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But he wrote another book called Why Zebras Don't Get Ulcers, which is based, oh no, I think that was written by Jon Kabat-Zinn, sorry. No, I can't remember. Anyway, one of those guys. And the book basically said, you know, the zebra's out there eating his grass and hanging out, and there's all the other zebras, and the lion comes, starts chasing them, and they all run like crazy, highly stressed.

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And then the lion catches one of them, and then the lion eats the zebra he caught. And then the other zebras just go back to eating the grass, even though the lion's still standing there. So they discharge the stress. We don't. We continue to accumulate the stress. So exercise is a great way to reduce depression, anxiety, to improve mood, to reduce stress response in the body.

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And that's why you often feel relaxed and calm after exercising. Other techniques are really good. Breathwork techniques, saunas, cold plunges, a lot of things that now are being used to help with longevity and biohacking also help to reduce the stress response. My favorite is a hot steam and a A cold dip, and that really just kind of cuts all the stress for me.

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A hot bath with Epsom salt, very easy to do. There's also some supplements you can take. We use a lot of nutrients when we're stressed. Vitamin C, the B-complex vitamins, vitamin B5, zinc, magnesium. Magnesium is so important. It's the relaxation mineral. So I highly recommend that people take magnesium regularly to calm their nervous system. Herbs can be very helpful.

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Adaptogenic herbs can help you manage stress. The astronauts were using it. The Russian astronauts often took these compounds like rhodiola, Siberian ginseng, cordyceps, ginseng, ashwagandha. These are what we call adaptogenic herbs that help modulate the stress response.

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Also adaptogenic mushrooms, ashwagandha and reishi and many, many others are very effective for helping modulate the nervous system. Look at your mind. Find a way to look at your beliefs, your attitudes, how you respond. Think about Choices you have.

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You know, I think Viktor Frankl, who was an Auschwitz survivor, said, you know, between stimulus and response, there's a pause, and in that pause lies a choice, and that choice lies your freedom. And I think all of us have just kind of collapsed that stimulus response, or we're just reactive instead of slowing down and looking at our beliefs, our thoughts.

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And he, in the concentration camp, chose not to be angry or mad at his students.

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nazi captors i remember when i was a young medical student i went to nepal and i met with a tibetan doctor who'd been in a chinese gulag for 22 years and i said to him i said what was the hardest part about being a prisoner in this chinese gulag and he said well there were a few times when i thought i would lose my compassion for my chinese jailers and i thought wow

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This guy was in jail for 22 years in a gulag and that was his biggest stress was thinking that he could lose his compassion for his Chinese jailer. So that just shows you the power of the mind to relate to your environment in quite a different way. And I think the other thing is sleep. All of us are lacking sleep and sleep is a huge, important medicine for all of us.

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That lack of sleep creates a whole host of diseases, but also increases our reactivity, our stress response, cortisol levels, makes us hungrier, increases rail in the hunger hormone, decreases PYY, the appetite suppressing hormone. So sleep is a big, a big medicine when it comes to helping reduce stress.

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And it can change. That's the beautiful thing is like we can rewire our nervous systems. And I think the difference between chronic stress and acute stress is nothing we mostly think about. But, you know, one of my favorite scientists is Robert Sapolsky, who wrote a book, Why Zebras Disappear.

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don't get ulcers which is essentially the idea that that no zebras are out there eating their whatever their grass and then the line comes and chase them they all run like crazy super stressed and then line catches and zebra and then who's eating it right next to all the other they really just go back to eating their grass and so they have like a cute cute massive stress and then it goes away um i want i want to talk about how uh you kind of frame um

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stress in your book around our mind states and then how our mind can create physiological stress or conversely can actually restore us to health. And you sort of mapped out these different spectrums of mind states that kind of help us think about how to understand stress, how to navigate it, how to think about discharging it.

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I say the stress reduction or stress management is not a passive process. It's an active process. And it's like you have to exercise if you want to build your muscles. You kind of have to practice various techniques in order to reset your nervous system from this chronic unremitting stress, which is so pernicious and driving so many of our diseases.

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I wanna hear about the spectrum of these mind states that you talked about.

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How do people start to think about um, identifying if they're stressed. Cause I think for me, I kind of, you know, didn't really think I was, but I think I sort of, I was able to sort of map out things that like looking at my aura rank, for example, could tell me my heart rate ability or what's happening. I was in Mexico city for a week and my heart rate ability went down.

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I went to the jungle in Costa Rica and it went way up by three full.

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So our bodies sort of register all the inputs, even if we don't think they are.

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And I think that's- So two weeks of meditation, like hours and hours every day.

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Yeah. I had, I, I had, uh, you know, rarely get over 40. And then I think the other night when I was in the jungle and I was in this deep sympathetic parasympathetic state and doing a lot of sort of somatic body work and it went to like in the nineties and I was like, Holy crap. Like we, we don't, we don't have, um,

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that's sort of a framework for understanding how these things are so impactful for us. So I, you know, I realized how much I need to pay attention to the practices that I need to do to actually reset my nervous system regularly. So, so in the book, you talk a lot about some of these practices and that's what the stress prescription is.

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So let me just sort of talk about how do we sort of create a lifestyle and a way of thinking about our day and a way of thinking about the beginning and the end of our day and other types of tools or techniques or doorways other than, you know, meditation obviously is powerful, but there's, there's more than that. I love it. So you explore that.

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Wow, so what are the ways that actually you can affect your mitochondrial activity then?

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Yeah, the Okinawans call it hurry sickness.

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Yeah, I mean, in the blue zones where I visited, they just live life. It's slow and it's about community and people and enjoyment and pleasure and food and hanging out. Nobody's doing startups and trying to build a career. People are just living. And it's this beautiful phenomena that we see. And I think that's a big part of the longevity in these zones.

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I wonder if that's why kind of stress causes fatigue because it affects our ability to make energy.

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Well, yeah. So let's talk about the hormesis, because this is a really important idea. We think of stress as bad, but there are actually good stresses, right? And how do we start to go about thinking about how do we incorporate those in our life as a way of actually impacting our nervous system and the parasympathetic and the sympathetic state, which are often so dysregulated in our culture?

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It was interesting, last night I went out, I recorded my public television show for my new book, and it was a very intense day, and I'd been really, you know, sort of under a fair bit of pressure writing the script and getting it all done and performing it and rehearsing it. You know, it's a big production.

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We'll put that in the show notes. What's the reference for that?

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Okay. That's great. Cause I think, I think, you know, we, we, um, you know, we think, oh, sauna, it's nice, whatever, but actually these are very therapeutic. And I, I know for myself, it's sort of how I managed to get through chronic fatigue was using hot and cold therapies just to be able to function.

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And also just as a, just a basic maintenance in my life to, for mood, for energy, for relaxation, restoration, it's quite powerful.

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And like, you know, at the end of the day, we went out and had a celebration, and I had, you know, two tequilas, which is, you know, for me, fair bit. And I noticed last night that my sleep wasn't as good, that my heart rate didn't go down enough, that it was really impacting me in a negative way.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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And today I don't feel as sharp as I normally would because I probably did something that was counterproductive to manage the, quote, stress of all the stuff. And I was like giving myself a treat, but actually maybe counterproductive.

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And what was interesting to him... I mean, the worst heart rhythm is got no variability. It's a flat line.

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It's true. I mean, most of us understand, you know, we need to eat well. Most of us understand how to exercise and what that means. But very few of us understand how can we actually deactivate that stress response, activate what we call the relaxation response or the healing response in the body. in a deliberate methodical way, just like we exercise or eat well.

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And I think those are skills we never learn that are hard for people to understand how to incorporate. And yet they're pretty easy to do and they're actually fun and you feel amazing after.

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100%.

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And I think once people understand... I mean, if you're stressed, your blood sugar goes up, your blood pressure goes up, your blood vessels get stiff and hard, right? Yeah, I mean, I try to explain this. Create more inflammation.

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By Twitter.

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Now we have so many more stresses than we used to, right? We have the culture we live in that's stressed. We have the toxic food system. We have...

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the chronic amount of financial stress that most people feel i think you know 40 of americans can't withstand a 500 emergency 100 million live in poverty or near poverty which is hugely stressful i mean you know one of the studies that i i found most striking a number of years ago was that more than a poor diet more than smoking more than lack of exercise

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that socioeconomic status and a lack of sense of control over your life, really stress, is the number one predictor of death and disease. And I think it's something we don't really appreciate. And we don't, as physicians, really learn how to address it, how to measure it, and how to help treat people.

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And I thought- Sounds like you got that nailed, Dr. Chatterjee.

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That's S-E-E-D dot com slash hymen, H-Y-M-A-N, and use the code 25hymen to redeem 25% off your first month of Seeds DS01 Daily Symbiotic. That's seed.com forward slash hymen, and use the code 25hymen. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale.

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100%.

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Even if you're not mentally stressed, it makes you physically stressed. If you're a regular listener, you know that I often talk about the gut being central to your whole body health and the key to living those hundred healthy years. And this includes your skin.

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You just can't.

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And it makes a huge difference. I mean, I, I, you know, I'm not in California doing my public television show and I, you know, I was at the hotel and I was right on the beach and I went out to the beach and I jumped in the water, swam a little bit and I came back and I literally just laid there in the sand doing absolutely nothing.

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And I can't tell you how pleasurable that was to just be unplugged for a minute and stop. And most of us just keep go, go, go all day long and distract, distract, distract.

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depression is the leading cause of disability. So this, you know, most people think of depression as a fairly straightforward illness and we have tons of antidepressants and we've got psychotherapy and we've even got shock treatments and we've got so many treatments available, they have to be effective, right? Well, actually, wrong.

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The majority of people with depression, bread and butter depression, are not getting better with our current treatments. And it's not because they're not getting treatment. It's because our treatments fail to work for far too many of them. And so, I think that, you know, it was really interesting because the way that

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I went about unpacking all of this was, you know, I started with the neurology literature. And because this is an anti-seizure treatment, and we use anti-seizure treatments in psychiatry every day in tens of millions of people. And so that was really low-hanging fruit.

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And it was a great resource to tap into because we've got 100 years of clinical and neuroscience evidence on the ketogenic diet and what is it doing to the brain. And so I could tap into that, and lo and behold, sure enough, the ketogenic diet rebalances neurotransmitter imbalances. It decreases brain inflammation. It changes the gut microbiome in beneficial ways. It, you know, improves –

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Yes, it gets people off gluten. It gets people off lots of other toxic foods probably. It improves insulin signaling and insulin resistance in most people. And so, it has a wide range of effects. But still, this is where the field of psychiatry is. It's like all of these different things. And so, I went on a deeper search for how do these connect because

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At first, I started off with a mission to how am I going to convince other mental health clinicians to use the ketogenic diet for serious mental disorders? Because nobody's going to believe this. They're just not going to believe it unless I can present a clear and plausible mechanism of action based on science. Nobody's going to buy this.

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And this miraculous treatment that I am seeing in front of my eyes is going to go wasted. And so I kind of felt like I'm an academic.

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Yeah, I did worry about that many times.

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I worried about that. The good news now is that I have the full support and endorsement of McLean Hospital, actually.

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That's unbelievable. They are very enthusiastic and supportive of this.

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So the way that I ended up coming to the science is I ended up focusing on mitochondria and mitochondrial function. And more broadly, what we call metabolism. And so I came at the science from that perspective and ultimately viewing mental disorders as metabolic disorders of the brain.

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And that in order to understand metabolism, you have to understand mitochondria. But in fact, you have to understand everything that you have known about for decades, functional medicine, how it's all interconnected, how diet, toxins, hormones, the gut, stress, all of that come together to result in illness. So functional medicine has been doing this for decades.

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And yet, I was holed up in my Harvard position in evidence-based medicine. And so, we didn't learn a lot about functional medicine. And certainly, functional medicine protocols are not being used in psychiatric hospitals for the most part around the world. Most psychiatric hospitals are not using these protocols or this paradigm. And so...

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But at the end of the day, even looking at mental disorders as metabolic disorders, which revolve quite a bit around mitochondria and mitochondrial function, I ended up coming to the same conclusions that you did.

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It is. It certainly was for me, and it certainly is for psychiatrists that I speak with. I don't think they've really considered this. The reason that I am so passionate about mitochondria in particular is because they actually – they actually are responsible for much more than just energy production. So most people know mitochondria as the powerhouse of the cell.

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And so they create ATP, which is our energy source. And there's no doubt they do that and they are instrumental in that role. And without that, we would not live. But they actually do so much more than that. So they are primary regulators of hormones, for instance, key hormones like cortisol, estrogen, testosterone, progesterone, and others.

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the production of those hormones actually begins inside mitochondria. And as those hormones travel through the body and influence cells throughout your body, the primary influence ends up converging on mitochondria. And so...

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And so in many ways, the reason that I became like ridiculously excited about this theory is because it is a way to connect all of the dots, the biopsychosocial models of mental illness. It is a way to connect all of them. So mitochondria are instrumental in neurotransmitter

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function, neurotransmitter production, the release of neurotransmitters, the influence of neurotransmitters, they play a significant and powerful role in inflammation. But inflammation in turn affects mitochondria. And so it all, at least in my mind, once I started diving deeper I was kind of flooded with all these questions. But wait, it can't be this simple. This is too simple.

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There's no way that this complex issue and the complexity of psychiatry and the brain, there's no way it can end up being this simple. And for the last five years, I have... tormented myself in some ways with questions like, if this is really true, then this should be true, or that should be true, or this should be true.

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And at the end of the day, everything in my mind seems to converge on these issues.

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So, and that's where when I read your book, I was a little embarrassed. Because if you want the roadmap to, if you want the self-help version of how can I fix my mitochondria, I feel like your book, Ultramind Solution, is that roadmap. It involves improving your diet. Exercise plays a role. Stress reduction plays a role. Toxins can play a role. Hormonal dysregulation can play a role.

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And these can be wildly different in different people. And I think that's, you know, it's a point that you made in your book. It's a point that you make commonly. And so it's not that there is a one size fits all solution for people. So one person could have an autoimmune thyroid disorder and have, you know, a horribly low thyroid hormone.

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And that person will suffer from both metabolic and mental symptoms. And fixing that problem is replacing thyroid hormone or somehow addressing the autoimmune disorder and correcting that. Another person could have an autoimmune disorder related to intrinsic factor and they could have malabsorption of vitamin B12.

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Regardless of what they're eating, that person too could have both metabolic and mental symptoms or disorders as a result of vitamin B12 deficiency. The treatment for that might be vitamin B12 injections because they can't absorb B12. Very different treatments.

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But you're addressing the same root problem or the same root cause, which is, in my mind, metabolic dysfunction or mitochondrial dysfunction. But lots of different things can cause mitochondrial dysfunction. And so that's the way I'm thinking about it. In my mind, mitochondria are front and center.

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But there are hundreds of different inputs that can influence how well mitochondria function and how they're doing. And then the consequences of mitochondrial dysfunction are widespread, and they can have numerous effects on the brain, resulting in very different symptoms.

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Some people might have ADHD, other people might have depression, others might have seizures, and others might have schizophrenia. And that probably depends on a variety of factors. What are the different, you know, components or environmental factors that are contributing to your disorder?

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I did not know that.

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I have, actually, yes.

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It's a great question. And inflammation is, as you know, is a complicated topic. So there are some clear causes of inflammation. You can get an infection, for instance, and that causes an inflammatory reaction in your body. And lo and behold, we have an abundance of evidence that

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When a woman is pregnant, if she experiences a serious infection, sometimes even a mild infection like with influenza virus, her baby will be at increased risk for mental disorders later in life.

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If young children experience serious infections, especially if it's serious enough to be hospitalized, they are about twice as likely to develop a mental disorder, oftentimes within three months of that hospitalization. And the mental disorders are not trivial disorders. It's not anxiety because you are hospitalized. The disorders include things like autism, schizophrenia, mental retardation.

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obsessive compulsive disorder and others. And these can become lifelong disorders. And so we know in those cases, the inflammation appears to be doing something that takes a toll or that changes neurobiology or changes kind of whole body health. function. And my hypothesis right now is that inflammation takes a toll on your metabolism, plain and simple.

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And that it dramatically, we have very good direct evidence that inflammation takes a toll on mitochondrial function. It actually inhibits the function of mitochondria in some brain cells. We have direct evidence for that.

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Yeah, it is. And the brain is exquisitely sensitive to even slight fluctuations in mitochondrial impairment. So whenever people have a metabolic problem, usually the brain is the first organ to suffer. And it might just be trivial symptoms. So So clear causes of inflammation can result in metabolic or mitochondrial impairment and then result in mental symptoms or mental disorders.

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Even people with runny noses or hay fever are like 86% more likely to have chronic depression than people without that. Wow. So in some cases, these things are unavoidable. And I just have to say that. I mean, a woman getting an infection while she's pregnant

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there aren't a lot of things that she can do to necessarily, I mean, there are some things she can do to avoid an infection, but it's not gonna be 100% and I don't wanna get into a situation where we're trying to blame pregnant women for getting an infection.

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Yes, and you can even do something about it immediately after that infection. So there are lots of ways to improve metabolism and mitochondrial health And most of them are lifestyle related and they include things like diet, making, removing, as you say, removing the bad stuff from your diet and putting in the good stuff. So easy. It's easy.

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It's probably more complicated than most people realize because then they question, well, what's the bad stuff? Is it just fat? If I remove fat from my diet, am I going to feel good? No, no, it's not that simple. And it's not as simple as carbohydrates. As somebody who's using the ketogenic diet, some will say, if you just remove carbohydrates, that will solve all of the world's ills.

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I don't believe that at all. No, no. So, it's about removing bad things from the diet, adding in good things. But it could also include exercise. It can include prioritizing sleep, getting more rest, allowing your body to recover from that process.

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So, if you are usually a workaholic, if you are highly stressed and you have an infection, maybe it's time to just prioritize self-care for even a month or so after that.

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And really make sure you're getting good nutrition, you're exercising maybe more than you normally even do, getting good rest, trying to decrease stress levels, those types of things, in order to allow your body to reset, in order to allow your body to recover from that assault on it.

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sick or hospitalized or dies people who are chronically ill or overweight or age and do because their systems don't work as well so uh how do you address this i think it's a really i don't want to get you in trouble no no no it's a i i i kind of chuckled as you were saying your garden uh analogy because i've used that exact analogy with people as well i've uh um uh and uh

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I think most athletes and coaches know this as well, that if you want to become an Olympic champion, it's not only about exercise. It's about exercise and diet and sleep and get rid of any toxins. That means no drinking, no drugging, no anything, because you are trying to get your body in prime condition.

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And, and it requires a multifaceted approach and they, those things are all interconnected and they're all going to relate to whether you can grow your muscles, whether you can get faster, improve your, you know, cardiac health, all of those things. And so I completely agree with you. And I think it's, it's a huge challenge in our field. To me, the lowest hanging fruit is,

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is with the chronic severe mental disorders. I think that if... Because right now, the prognosis is so abysmal for these disorders. And the likelihood that any intervention, whether it's a single intervention or a complex intervention, the likelihood that anything will change the course of these disorders is extremely low in most academic psychiatrists' minds.

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Yes. So, I actually am hopeful that we can get funding for studies like this using a quote unquote treatment resistant population and maybe design a comprehensive treatment using You'll call it a functional medicine treatment. I'm trying to get mainstream medicine to buy into this. So I might just call it a comprehensive effective treatment.

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And I might call it a metabolic treatment or a mitochondrial treatment. At the end of the day, it's going to be the exact same thing as what you're doing. But sometimes language matters. And so I'm not sure. But I think that we could probably get funding for such a study.

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I think we would want some of the best practitioners, maybe you included, to really be part of this protocol because we maybe get one or two shots. And we don't have to cure everybody, but if we can even get 30% of those people dramatically improved, I think that would get the attention of a lot of people in the mental health field. And again, these disorders are the most disabling disorders.

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They are some of the most costly disorders to society. It won't only get the attention of those in the mental health field. It will get the attention of insurance companies, the government, because the government is providing disability. And so not only is the government providing disability payments to these people, they are failing to get tax revenues from their employment.

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And I can be the first to say, having worked with these people for well over 25 years, These people are desperate to contribute to society. They want to work. There's this stereotype out there that, oh, depression is the leading cause of disability because everybody's lazy slackers and they're just looking for an excuse to be on disability. Yeah.

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Let me just maybe disabuse some of the – if any of your listeners are thinking that and thinking, yeah, that's right. Let me disabuse you of a few notions. Number one, they're not living the high life. You're living essentially in poverty on that lifestyle. But – This notion of self-respect and autonomy is huge.

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And I have had schizophrenic patients crying in my office because they just wanna work and earn some money to be able to hold their head high and say, I earned some money. And I remember with one of these patients, I tried with her for six months to help her get a job bagging groceries at a grocery store. And at the end of the day, she couldn't do it.

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And she couldn't do it because her symptoms would get worse. She started thinking that the manager was stealing money. She got paranoid about the manager, started causing trouble. And it was a nightmare. And she got fired. And so...

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I think that if we can demonstrate that even if it requires a complex intervention like water, sunlight, and good soil, if it requires a complex intervention, that maybe we can get people to take this seriously.

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Can Food Really Heal Your Brain? | Dr. Jeff Bland & Dr. William Li

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Let's start with basic hydration. That's a great idea. So this is a twofer. It's really three if you actually talk about coffee and tea with water. You've actually taken the number one, number two, number three beverages in the world, water, coffee, and tea, combined them into one, put it in your gunny sack, and take it with you. Yeah, that's great.

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Well, I mean, I think that that's the other thing is that really Mother Nature has created a... pharmacy with an F, kind of in the spirit of how you do things, the pharmacy with an F actually is way more diverse than anything you'd find in a drugstore, in a hospital, pharmacy, stockhouse. And we're just beginning to discover Yeah. What some of these things are. That's the power of science.

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We can go in there, we can do mass spec, we can identify the different peaks and we can put a label onto them. Yeah, that's pretty key. So you got tea, water, coffee. So here's something else I would bring. I'd bring tree nuts with me. Tree nuts. Walnuts, almonds, pistachios, macadamias, cashews. Number one, I love the diversity of the different types of tree nuts.

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But they're a great source of protein. We need protein to be healthy, especially as we get older. People are always asking, what's a good source of protein? Well, tree nuts gives you some nice protein, but it also gives you dietary fiber, which is important for our gut health. And if there's one thing that I... I carry around with me now knowledge wise that I know everyone needs to do better on.

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Everyone can up their own game is to get better gut health. I don't care if you're a super athlete, triathlon, you know, every single person can do better the next day, tomorrow to get to improve their gut. That is so powerful. I have colleagues who are I mean, I do cancer research, but I also have colleagues who are doing gut microbiome research in cancer patients. So talk about life and death.

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I mean, gut health, you have more regular stool or whatever, anti-inflammatory. It all comes into sharp focus if you're talking about cancer patients. And it turns out that the quality and nature of your gut microbiome can make the distinction between life or death if you have cancer. And I've been talking to oncologists about this, cancer docs, and they're just starting to wake up to this idea.

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And cancer patients are flooding into the clinics every single day, getting chemo, worse, getting antibiotics for various things. I mean, look, you might need antibiotics to live.

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but you're not resurrecting, you're not protecting the gut microbiome. And if that makes a difference between life or death, that is something that everyone needs to focus on. So a study out of the MD Anderson Cancer Center, looking at people with one type of cancer, melanoma, that spread. So we're talking about metastatic melanoma, bad disease. that responds well to immune therapies.

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Not chemo, it's a- Checkpoint inhibitors. Checkpoint inhibitors that actually, to explain to people listening, a checkpoint inhibitor is not chemo. It's giving you an infusion of a medicine that wakes up your own immune system to spot where cancer is. It actually helps your immune system do what it's supposed to do. Find cancer and scrub it out. Think about the dry erase board.

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You know, you've got some notes on there. Just scrub it all out to zero or a clean slate. Yeah, I did for my mom. I've seen many other patients who have actually had a complete response. It turns out not everybody responds. Only about 20% of people have a good response. 80% of people don't. And we're beginning to realize that 80% don't have the right gut microbiome makeup.

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Now, a few years ago, we talked, I remember we had this conversation at Milken about Ackermansia, which, you know, is everyone's talking about now. And good thing, too, because it's important. But now we're beginning to realize other bacteria are also important. So about eight bacteria have been discovered. and dietary fiber matters. So. Yeah, nuts.

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The study that my colleague at MD Anderson led on showed that for melanoma, given immunotherapy, for every five to six grams of dietary fiber, it decreases mortality from that cancer by 30%.

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Wow. Like, you basically, I mean, think about, if you want to tip this.

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And you don't want to just order it in a bottle, right? I mean, or in a jar. I mean, like I know we tend to be- You want it in food. You want it in food because the foods, fruits and vegetables, especially the whole foods, contain the polyphenols that are the prebiotics that work along with the fiber to feed the actual healthy gut bacteria. And you want diversity.

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So you want to eat, you know, that whole idea of eating the rainbow is, you know, I always think about the rainbow being a nice visual allegory. But really, this is a life and death thing. Like the more diversity you can put in your plate, the more diversity you're going to have in your gut.

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When your gut diversity is really rich, meaning you have a lot of different types of gut bacteria, it pays you back. Your health gets paid back by improving your immune system.

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I want to unpack something you just said because it's so interesting and important, but also to bring a little bit of clarity to the audience. You heard the term oncogene, right? Mark, you just talked about oncogene. An oncogene is a gene which is made of our DNA that's associated with causing cancer.

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And a lot of people, including myself, for many years thought that, and you've heard of BRCA and there's a lot of other oncogenes. It turns out that P53 is one of those oncogenes. But it turns out that P53, the way that we're born to have P53, normal P53, is protective against cancer. It's only when P53 is mutated when there's a problem with P53 that it actually sets up for cancer.

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So P53 normally actually protects us against cancer. It's basically it's the bullets in our gun against cancer, fight cancer normally. And it's only when it's actually mutated. Now, let me tell you how powerful this is. There are animals like elephants that rarely get cancer that have more than one copy of P53 in their genome. And so P53 is protective.

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What we want to do is prevent those mutations that can occur. And this is the real purpose of this antioxidant story that's been floating around for decades. Yeah. Right. So antioxidants are neutralize these harmful activations. activated atoms that are in our environment that we eat sometimes with ultra processed foods.

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And those can actually come in there and basically like a samurai warrior, like slice and dice, like a ninja, slice and dice are DNA. And when your P53 gets sliced and diced, that's when you run into trouble. So you need to protect it. Polyphenols can have antioxidant properties.

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They also activate all of these other protective aspects of our body so that we are more resistant against diseases, including cancer.

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You know, I... To Mars, let's say.

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You know, I mean, look, perishable goods, the things we talked about, you can actually carry with you because they're there. You can put them in a tin. Yeah, exactly. But actually, you know, fresh foods, produce is really, really important. And, you know, and I know that everybody kind of rolls their eyes when they hear about another story about broccoli or kale.

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I like to present it as brassica, which is like a gigantic class. of green vegetables. Yeah. You can choose it. Cauliflower, bok choy, you know, broccolini. It's a lot of different types of vegetables you can actually get. Mother Nature's really smart. She actually created the same types of polyphenols and bioactives and put them in all this entire class of vegetables.

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And if you have any of those things, you know, what are some of my favorite ones? I mean, I like bok choy.

The Dr. Hyman Show

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Go to an Asian market.

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Broccoli, and you know, Chinese broccoli is a great one. If you were, anybody that wants to change their mind about the same old, same old with broccoli just needs to step into an Asian grocery store. Oh my God. Yeah. Right.

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Well, and by the way, you know, because I like to cook. So for me, talking about food as ingredients is important because people like to nail it down in their heads. But really, Chinese broccoli, what do you do with it? First, you got to wash it, you trim it, you heat up some oil, puts a little bit of garlic slices or chopped garlic in there. And then literally you stir fry it quickly.

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OK, not with a lot of oil. And then you can add oyster sauce, soy sauce, a little chili pepper, whatever you want to do to really light up your taste buds. Food has to taste good. Healthy food has to taste good.

The Dr. Hyman Show

Can Food Really Heal Your Brain? | Dr. Jeff Bland & Dr. William Li

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Well, I didn't include water because I'm just saying that you're going to have to drink water anyway to survive. So, I put coffee and tea.

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How many do I have left?

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So another thing that I personally love, and again, you know, this is my informed opinion. I like this category of food called stone fruit and it's seasonal, right? Like plums, peaches. Plums, right. And those are very seasonal and they grow in trees and they have a little stone in the middle like an apricot.

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But it turns out the flesh and the color of these are very bright and they actually have a lot of sweetness to them, rich with polyphenols and the skin of these fruits. also contains something called ursolic acid, which actually is not only good for your immune system, but ursolic acid also helps your circulation. So you want to actually have good blood flow.

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As we get older, our blood flow naturally kind of slows down, isn't as good as it should be. It's kind of like an old set of plumbing. So you want to keep the plumbing working really, really well. That's our circulation. So our salicylic acid helps us keep good blood flow, helps us regenerate our blood vessels when we need to. Critical for brain health. So gut health and brain health.

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It's not just simply the gut-brain access through the microbiome. The circulation is also really important.

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Usually not, but you get the polyphenols in it. And that's, by the way, that's another kind of important practical tip for people that always ask me like, well, I can't get fresh food all the time. Should I just go for the frozen? Is it going to be, it's going to lose a lot of the nutrients. No, it's more, it's got more. Because the people that create frozen fruit, they pick it.

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The way that's really ripe. And they freeze, and they pick it when it's super ripe because it's got to taste great. And they skin it and they freeze it right away. It's flash frozen. It doesn't degrade. Polyphenols degrade once on a truck. This doesn't have a chance to even degrade. So I encourage people to get fresh fruit if they can.

The Dr. Hyman Show

Can Food Really Heal Your Brain? | Dr. Jeff Bland & Dr. William Li

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My only thing is that I wish they would actually pack fresh fruit in something other than plastic bags because now we're beginning to look at microplastics.

The Dr. Hyman Show

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Yeah, nanoplastics, yeah.

The Dr. Hyman Show

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And berries. I put berries in there, because I'll tell you, the amazing thing about berries They are kind of the candy of nature. Right? They're small. They're beautiful. They're sweet. You can eat a bunch of them. That's why candies. There are candies that are shaped like berries. Right?

The Dr. Hyman Show

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So the thing about berries, though, is that they are a great source of vitamin C. They've got great antioxidants. They also have these polyphenols that are kick-ass. And fiber. And dietary fiber as well, of course. The key thing is, you know, people always say, well, is the sugar in berries going to be harmful or in fruit going to be harmful? You know, this is where not all calories are the same.

The Dr. Hyman Show

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Fruit contains so many other good things. that along with the natural sugars, which for most people your body can actually tackle, you're getting all these other benefits that you wouldn't be getting if you had a can of soda with just added sugar to it, right? So that's the key thing. Sugar isn't all sugar because the thing that it's contained in is going to be different.

The Dr. Hyman Show

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and how you eat it as well, right? Because basically if you put sugar on top of fruit, which is, you know, kind of an old school way of eating a grapefruit.

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So, you know, again, this is why I think when we talk about ingredients, you know, it's easy for us to talk about polyphenols and dietary fiber, but at the end of the day, people eat food in context and together. And so how we eat what we eat is really, really important. How we prepare it is also really important. So like for fruits, I like to eat it just fresh, ripe, seasonal.

The Dr. Hyman Show

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And berries would be something that I would relive.

The Dr. Hyman Show

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Yeah. Or desert island, right? I mean, you know, you need to be able to grow all this stuff. But dried fruit, by the way, is also a great way because you can get dried berries. You can get dried stone fruit. You can't get apricots all year round, but you can get dried apricots. Or dehydrated ones. Or dehydrated ones. Exactly. That may be less sugar, right? Yeah.

The Dr. Hyman Show

Can Food Really Heal Your Brain? | Dr. Jeff Bland & Dr. William Li

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If you get dried fruits, you actually get the skin on it. right so uh like if i had to eat six apricots whole i might have difficulty do that on a regular basis but i could easily eat six dried apricots yeah you know as a snack so if you want that fruit skin but that brings up a whole other issue about organic versus non-organic yeah because

The Dr. Hyman Show

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interesting thing that's been discovered by botanists, people who study plants. Not doctors, not health and wellness people, but botanists have studied polyphenols and they found out that polyphenols are produced by most plants the polyphenols are good for our body, are produced by most plants as a wound healing substance for the plant itself.

The Dr. Hyman Show

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Right. So what happens is that when a plant is growing, vegetable, fruit, tree, bush, shrub, is growing in its natural state, right? We're looking at a planet now. We don't want to be adding, we don't want to be adding the crap to the planet. We need to kind of let everything restore. We need the planet to go back into its homeostatic state. Regenerate. To regenerate by itself, okay?

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In that balanced state, plants that we eat or parts of the plants are growing with little insects. It's natural in the environment. And these insects are nibbling on the leaves and stems of these plants. And what they do is they produce polyphenols in response to the nibbling, in response to the injury as part of healing. This is what the botanists are saying.

The Dr. Hyman Show

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Now, so if you grow a plant in its natural state without pesticides, it's going to make more polyphenols because it's healing itself all the time. It's under stress, yeah. If you spray with pesticides, not only do you get the bad stuff on the skin that you can't easily wash off. A study out of University of Massachusetts showed that about 20% of pesticides gets absorbed into the skin of an apple.

The Dr. Hyman Show

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You can't wash that off. It's just in there. So if you're going to get dried fruit, get the organic kind, and you're going to get more polyphenols as a fringe benefit.

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bacteria as well.

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You know, it's a grand slammer, right? Baseball analogy, you know, you hit the ball and you drive all the runs in, okay? And that's basically what these polyphenols are. And it all starts with how we treat bacteria. the plants and I know you've written about this, you know, sort of like how do we actually do regenerative agriculture? How do we take care?

The Dr. Hyman Show

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Look, it's a bigger problem than any one person can actually solve, but as a one person, we can make that decision of what we're actually going to feed ourselves when we go to the market.

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Yeah, you know, I have to say, I'm assuming there's not going to be any easily fishable oceans on another planet. But you just have it there.

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You know, like I think food I think finding a source of omega-3s is absolutely critical because- I was next on my list.

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Well, our body doesn't make them, right? And a lot of foods don't make them either. Although plants do make the precursor to omega-3s, but it's hard for most people to eat enough of them to actually get what they need. And so this is one of the instances where I do think that You should eat as much marine omega-3s as you can get your hands on, and you should eat plant-based sources of omega-3s.

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But then, you know, if you still have struggling, then you should actually get a good, high-quality dietary supplement. And the key about omega-3s, it's good for gut health, it's good for brain health, good for immune health. It's one of these strange molecules that has been discovered to have virtually no bad effects and almost all good effects.

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I'm always cynical and a little suspicious when something does everything, but omega-3s really kind of hit it out of the park.

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Yeah, pretty much.

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And by the way, we were talking about omega-3s. You talked about salmon, and it is a common perception. I'm not calling it a misperception. I'm calling it a perception that you need to have salmon and tuna, really oily fish like mackerel and anchovies, which not a lot of people eat. But it turns out, and I wrote about this in my book.

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I got some right in my bag here. Fish that are not commonly thought as oily fish actually also have omega-3s. Cod, haddock, flounder, all have omega-3s. Sea bass has omega-3s. By the way... I mean, Chilean sea bass is high in mercury, so you don't want to be that one. You mean... Well, Chilean sea bass is actually not really a bass. It's a... Toothfish. Toothfish, right?

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So it's not even... Again, marketing, right? We get tricked on things. But it turns out recent studies have shown that sea bass, particularly the Asian sea bass, you'd get in a Chinese market, they'd steam it for you with a little bit of ginger and soy.

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Actually, it's been discovered to not only have omega-3s, but they contain a peptide, a protein, that stimulates better circulation and wound healing. So again, this is the more we look into our foods, the more we're discovering that some of the things that we've eaten for generations actually contain good substances that can keep us healthy.

The Dr. Hyman Show

Encore: The Root Causes and Fixes for Brain Fog

Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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So what's the worst things we do for our brains? Well, we have too much sugar and fine starch carbs and not enough good fats and not enough intake of the right nutrients. A lot of nutrient deficiencies, omega-3s, vitamin D, magnesium, to name a few, that are critical for brain health. And And that affects over 50% to 90% of the population with deficiencies in those nutrients.

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Also, we're exposed to all kinds of weird things in our diet that are chemicals, like artificial sweeteners, like MSG, environmental toxins that actually cause damage to the brain. Heavy metals, all these things damage our brain.

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So a lot of things cause brain damage, not just what I mentioned, but things like lack of sleep, too much stress, not exercising, overuse of certain substances like alcohol or other drugs. Now, I found over the years really fascinating to me. It's really quite amazing that people don't connect how they feel with what they eat or how much they rest or sleep.

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you know, how much they exercise or how much time they take for friends and community and connection or how much bad news and media they're exposed to. I had a patient who said, geez, doctor, I'm so tired. I don't know what to do. I'm always tired. My brain's not working. I said, well, How much do you sleep at night? He goes, well, five, six hours.

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And I'm like, well, get eight hours sleep and try to see what happens, right? So don't connect the dots. Now, once you make those connections, you can start to change those simple habits. It can have profound effects on your health long term and make a lot of little small changes that can make profound impact.

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Now feeling fully focused, fully energized, having great brain health, it requires really following the principles of functional medicine, which is taking out the bad stuff and putting in the good stuff. It's taking out the bad food, toxins, allergens, microbes, stress, adding in the good stuff.

The Dr. Hyman Show

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The right whole foods, nutrients, bouncing hormones, light, air, water, sleep, relaxation, connection, meaning, love, purpose. All these things are necessary for our brain to function properly. And most of us don't get enough of the good stuff. We don't get whole real food. We often are deficient in nutrients. We're not exposed to enough natural light. We don't get enough fresh air.

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We don't drink clean water because most of it's polluted. We don't have periods of deep rest and relaxation. We don't sleep enough. We don't live in rhythm. We don't exercise. We're too focused on being busy in our careers and all kinds of stuff to focus on community and meaning and purpose and love. And so we basically have to optimize those things in order for us to be healthy.

The Dr. Hyman Show

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One of the things that I really focus on, well, food is the number one thing that controls your brain. And we've seen miracles by simply people changing their diet from treating depression to Alzheimer's to everything from ADD to even schizophrenia, as I mentioned. So eating real food is so important. When I say real food, I mean real food, not processed food or ultra-processed food.

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Whole, organic, fresh, local, unprocessed food. Basically, it has a barcode or a label you might want to get rid of it for. If your great-grandmother wouldn't recognize it as food, don't eat it. Does she know what a Lunchable is or a Pop-Tart? Probably not. Drunk food is just bad. Fast food is bad. Ultra-processed food is bad. Some processed food is okay. A can of sardines is processed, right?

The Dr. Hyman Show

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It's in a can. It's got salt, maybe oil. A can of tomatoes is processed. It's tomatoes, water, and salt. That's okay. But if you can't recognize where it came from, like a Pop-Tart, you probably don't want to eat it. And some things that seem like real food are really not, like yogurt. Yogurt is often filled with high fructose corn syrup, colors, additives, gums, thickeners.

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All these things are pretty nasty for us. Also, you want to eat a lot of colorful fruits and vegetables. I know you hear me say this all the time, but these are full of phytochemicals. These impact the brain. They're deep, dark reds, yellows, oranges, greens, blues, yellows. are so important because the color is where the phytochemicals are. It's where the medicine is.

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These are anti-inflammatory compounds. They're detoxifying compounds, antioxidants. They're mitochondrial-boosting, energy-producing compounds, brain-powering molecules. We need to eat that. So get lots of cultural plant foods, blueberries, dark green leafy vegetables. Also, go for the slow carbs, not the fast carbs, right? I'm not saying no carbs. I mean, basically... Broccoli is a carb, right?

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But it's quite different than white bread or from sugar. Cauliflower and ice cream are all carbs, right? But you know cauliflower is good for you, but an ice cream sundae is probably not, right? So eating whole plant foods also will have lots of fiber. helps to reduce the surges of sugar that cause some of the problems. In fact, we call now Alzheimer's type three diabetes.

The Dr. Hyman Show

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It's like diabetes of the brain from too much sugar. So eating lots of fiber helps slow the surge of sugar Nuts, seeds, lots of veggies, whole grains, beans, all really can be very helpful. And it also keeps your gut healthy. And by the way, your gut and your brain are connected. You need to maintain your healthy microbiome to actually protect your brain health and prevent Alzheimer's. Also fat.

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The brain is made up of 60% omega-3 fat. It's mostly fat in your brain. So you need to be a fathead. And going on low-fat diets are pretty bad for the brain. In my book, Eat Fat, Get Fit, I talk about fats a lot and when they're good fats, when they're bad fats, and how to get the omega-3 fats from your diet, from algae or fish.

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My brain worked pretty good before, but I actually have gotten on a better fat diet, including some things like MCT oil, which is really powerful for the brain. And my focus and my clarity has just gone through the roof. Now, also you want to optimize protein. We need protein because if you lose muscle,

The Dr. Hyman Show

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Because you don't eat enough protein, it leads to this cascade of problems with low muscle mass, fatty deposits in your muscle, leads to prediabetes, lowers your testosterone, which you need for brain function, lowers growth hormone, which you need for brain repair, increases cortisol, which causes brain damage, literally causes the shrinking of your hippocampus, the memory center of the brain.

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So you want to make sure that you're having enough protein, ideally animal protein, which is better able to build muscle. And When you age faster, your brain takes a hit. It shrinks. So you can keep your brain good by eating good fats and the right amounts of protein, omega-3 eggs, protein shakes.

The Dr. Hyman Show

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I like regenerative-based goat whey for a protein shake in the morning, nut butters, fish for breakfast. All that is great. Also, stop poisoning your brain. Get rid of all the bad stuff. Sugar, high fructose corn syrup, trans fats, food additives, preservatives, environmental chemicals, all of which really are a problem. Supplements are also very important for the brain.

The Dr. Hyman Show

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A good quality multi-magnesium is important for the brain. It calms the brain. It reduces the stimulation of the NDMA receptors, which is actually reducing Alzheimer's risk. Vitamin D is important for the brain. Omega-3 fats, probiotics, all the B vitamins, folate, B6, B12, are critical for your brain and your neurotransmitter function.

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And you can find all these versions, the best versions, the cleanest versions, at my online store, at store.drhyman.com along with other brain boosting supplements. So you need to design a plan for your life that includes your overall health, but you ought to incorporate some of these important practices for your brain.

The Dr. Hyman Show

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But the good news is what prevents brain problems, prevents heart disease, prevents cancer, prevents diabetes and everything else. So now I can do a million different things, but these principles are really important for brain health. Now, if you've tried all these things and you're still struggling, You got to dig a little deeper. For me, it was mercury poisoning. I was exercising.

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I was trying to eat well, doing all the right things, taking my vitamins, but it still wasn't better. So sometimes you got to figure things out. It might be Lyme disease. It might be mold. It might be food sensitivities. It might be some gut issues. You need to probably work with a functional medicine doctor to figure it out.

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And you can go to ifm.org and you can find a practitioner certified in your area.

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Exactly.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode of The Doctor's Pharmacy.

The Dr. Hyman Show

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Yeah, my problem with that is it often comes in the form of guacamole. Unless you order the vegetable sticks instead of the chips, it's a danger zone for me because I just kind of like those chips or I don't like crack. I don't know why, but if anybody has had those corn chip thing, it's like I can't eat them because I just can't stop.

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fat flour yeah and they're they're so calorie dense that it would have actually been a life-saving food potentially for a hunter-gatherer right well that's why that's why i actually i'm afraid of mexican restaurants now i'm like i'm gonna and then someone orders i don't order that i usually don't order the chips and guacamole then someone's like bring the chips i'm like oh no i'm the same way i'm the same way it's like giving a crack addict some crack

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And that's why it's easy to eat an entire bag of

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corn chips but no one's going to be binging on 12 avocados right there you go because avocados are they're satiating in a way that in a way that ultra processed foods simply aren't another example of a brain food before you before you jump on the next example i just want to highlight what you just said because there's been an elegant study done by dave by kevin hall looking at feeding people an unlimited amount of ultra processed food or nourishing whole foods

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And they let them eat whatever they want, and they tracked over a few weeks, they tracked their consumption and their actual weight gain. And they found that the ultra-processed food group essentially ate about 500 calories more a day than the people eating whole foods. And they gain, obviously, more weight.

The Dr. Hyman Show

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So it really speaks to this whole idea that there's some nutritional intelligence that we have that causes us to seek nutrients in our diet. The problem is when we don't find them, we keep eating more, like looking for love in all the wrong places. And we end up just over-consuming because we're not getting the nutrients we need. And we see this, like with kids, for example.

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We've talked about this in the podcast. Who are iron deficient, they'll eat dirt. They'll eat dirt because dirt has iron.

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In animal studies, and we've had Fred Provenza on the podcast, there's an innate nutritional wisdom where they're sampling maybe up to 50 to 100 different plants to get the medicinal properties of each of these plants to heal their body, to make it work properly, and they know when to stop.

The Dr. Hyman Show

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We don't have that nutritional intelligence anymore, and there was a study done decades ago, I think in the 20s maybe, of orphans. I've talked about this in the podcast too, but the orphans were led to eat whatever they want, brain, kidney, liver, weird vegetables. Kind of to give them an array of foods that were nutritionally dense that you think kids wouldn't eat, right?

The Dr. Hyman Show

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But kids are going to eat liver on their own or kidney. And then they kind of track what they did. And these kids were far, at the end of the study, were far more healthy and far more robust because they chose all this variety of weird foods that actually their body's own nutritional intelligence told them to eat. But we lose that as we get older because our brain chemistry, metabolism,

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It's interesting. I never really had that insight before. You said that word intoxicated. You're toxic. You're toxic. I was like, wow, okay. That's how I explain it to the patients. It took me 60 years to figure that out. Yeah, figure that one out. Exactly. Exactly. But I think that what you're saying is very true. I mean, I've had two times in my life when I've had severe brain fog.

The Dr. Hyman Show

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immune system, microbiome, all of its hormones have been hijacked by the food industry deliberately.

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So when you have that deliberate usurping of your own internal guidance system and wisdom of what to eat, we end up in this chaotic state of constantly searching for ingredients and nutrients and compounds that we're needing to survive, but we can't get from the food, so we just keep eating more and more and more. That's really the problem.

The Dr. Hyman Show

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Yeah, that reminds me of that study by Dennis Berker where he looked at hunter-gatherers who'd moved to the city and became urbanized in Africa compared to their hunter-gatherer

The Dr. Hyman Show

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neighbors and the hunter gatherers had stool weights of four of two pounds and the city dwellers had stool weights of four ounces so their poop was just a little hard poop and the reason is all the fiber and the tubers and the nutrient dense food so you said fiber is not an essential nutrient it isn't for us but it's essential for the microbiome yeah microbiome is essential for us to stay healthy so in a sense it is really an essential nutrient it is yeah through the through the lens of the microbiome absolutely

The Dr. Hyman Show

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One was when I had mercury poisoning 30, 25 years ago. And my gut was a mess then because the mercury poisoned my gut. I had terrible bloating, distension, diarrhea. And the second time was more recently when I had mold toxicity and I had C. diff and I also had colitis and gastritis and my whole gut was a mess and I had severe brain fog. And it was pretty debilitating.

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Didn't you miss the most satiating nutrient of all? Which is? Fat.

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And by the way, the thing that makes you hungry is sugar. Is basically... When you eat a lot of carbs and sugar, you just get hungrier and hungrier because you produce more insulin, which triggers all these secondary downstream biochemical challenges, changes that actually lead to increased hunger. So the more carbs you eat, the more you want to eat. And the less you eat, the less you want to eat.

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I mean, you know that from your own experience. So do I. It's like, wow, God, that bagel doesn't look like food to me anymore. Or that muffin doesn't look like food or cookie. Why would I ever eat a cookie? It's not that you're depriving yourself. It just stops looking appealing.

The Dr. Hyman Show

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So, great point. I mean, you know, it goes without saying, people listening to the podcast understand by now that You know, the ultra-processed food is the number one killer on the planet. Like if you want to do one thing to improve the quality of your health is never eat ultra-processed food. And what is ultra-processed food?

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You could barely focus, answer an email, talk to somebody. You can't concentrate at all. And people think, oh, that's just sort of in your head. It's not in your head.

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It's basically anything that comes from a factory unless you recognize the ingredients. And the rule is if you can basically cover the front of the package and just read the ingredient list and know what it is, it's probably okay to eat. If it says tomatoes, water, and salt, or sardines, olive oil, and salt, you know what's in the can.

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But if it's got 45 ingredients, most of which you can't pronounce or in Latin, and you have no idea what it is, you can't tell if it's a corn dog or a Pop-Tart from the label, then you shouldn't eat it.

The Dr. Hyman Show

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Exactly. An avocado doesn't have a nutrition facts label or an ingredient list. It's an avocado.

The Dr. Hyman Show

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It should have. It should have an ingredient list of phytochemicals so people can see what they're actually getting.

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So we've got a really beautiful insight here, which is, one, that we should be eating phytonutrient-dense food. We're going to talk about some more genius foods. But two, the quality of our food and the ability to understand what makes us feel satisfied really are key principles. So protein, fiber, water, fat are kind of the secrets to keeping your metabolism healthy.

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And you said that there's no biological requirement for grains. It's even a step further. I would say there's no actual biological requirement for carbohydrates. There's no essential carbohydrates. So there's essential fatty acids, essential amino acids, but there's no essential carbohydrates. So you literally don't have to eat any carbohydrates.

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But with that said, I often also say that carbohydrates are the single most important food for long-term health and longevity. And what I mean by that is that vegetables are carbohydrates. Mm-hmm. And they do contain some protein and sometimes fat, depending on the vegetable. But essentially, they're phytochemically rich foods.

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So phytochemical richness is such a key principle that most of us don't pay attention to. And when you talk about a genius food, you're often talking about the phytochemical richness of the food. So tell us some more about other genius foods that we should be focused on, particularly in terms of the brain.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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You can eat a whole pie, right? Oh, yeah.

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You have my cauliflower pizza with goat cheese and my cauliflower crust. You can make a healthy pizza.

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Often people going on elimination diet will have an immediate relief of brain fog, which is something that you don't know you have until you don't have it anymore sometimes. People just think of this sort of slow decline of their cognitive function. They're not realizing that it's actually something that can be reversed. Now, so many of us are living day to day in a fog.

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I think, you know, it can be our diet. It can be food sensitivities like gluten and dairy, which are really common. And often people going on elimination diet will have an immediate relief of brain fog, which is something that you don't know you have until you don't have it anymore. Sometimes people just think this sort of slow decline of their cognitive function.

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They're not realizing that it's actually something that can be reversed and it can be reversed very quickly. So the second thing is, you know,

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the the factors that that are in the gut like bacterial overgrowth yeast overgrowth we call dysbiosis that can also lead to a lot of cognitive issues because your gut's connected to your brain and that causes this this effect when the bugs are out of balance and it drives inflammation and then you get inflammation in the brain essentially is what causes brain fuck absolutely well the other the other important thing i think i talked uh this last time is that the blood flow from the gut

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Well, talk about that. What is that for people who don't know what that sounds like?

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So they would literally get delirium, confusion. Absolutely. Brain fog. Brain fog. That's brain fog on steroids. And the reason is it was coming from their gut. And what I found so striking when I started learning about functional medicine was that here was a condition in medicine that we knew how to treat.

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by fixing the gut, we gave people antibiotics to sterilize their gut, to kill the bacteria that caused all these byproducts that made people have basically delirium or encephalopathy and brain fog. So it was like, wow, the gut is connected to the brain.

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We're not able to think clearly or sustain our thoughts, and maybe we can't recall why we walked into a room, and maybe we get agitated because of it. But brain fog, one of the most common complaints I hear about, it's not just a problem with your brain. To fix your brain, you need to fix your body.

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That sounds like a fun medical test, the pancake challenge. So we talked about the gut, we talked about gluten, dairy, food sensitivities. There are other reasons too.

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Memory issues.

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What Todd's talking about is this drug that's used for asthma and allergies. that is usually inhaled. Yeah, usually inhaled. But there's a version you can take orally that before you eat, inhibits your white blood cells from releasing histamine and creating an allergic response. And I've often found it extremely effective for some patients.

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So Todd, talk about this patient that you had that had really bad brain fog. This is a A guy come to see you worked a lot. It was a lot of stress and that could be easily dismissed as, oh, you're just stressed and tired. But you went deeper.

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And in today's episode, we feature three clips from the doctor's pharmacy about the functional medicine approach to eradicating brain fog by removing what's harming us and adding in what supports us to heal the body and the brain. I talk with Dr. Todd Lapine about the connection between brain fog and the gut microbiome. And I talk about daily lifestyle habits that support a healthy brain.

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Right.

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Or overreactions, allergies.

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And finally, Max Lugavere and I discuss the best foods for brain and overall optimal health. So let's jump in.

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If you are eating a crappy diet, if you're drinking too much, if you're smoking, if you're not exercising, if you have mercury poisoning, if your vitamin D is low, if you're B12 deficient, if your thyroid is not working, your brain's not going to work. So you just got to figure out how to get your brain healthy.

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So fixing your brain starts with fixing your body and optimizing all the inputs into your system and minimizing the bad stuff, right? The bad inputs, whether it's stress, anxiety, Poor diet, toxins, allergens, bad bugs, drugs like caffeine, alcohol, sugar, whatever is causing your brain to not work. The brain is pretty resilient, and it can recover and heal given the right conditions.

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And I've seen miracles. I've seen people reverse Alzheimer's, reverse autism, reverse ADD, reverse depression, bipolar disease, schizophrenia. I mean, you just wouldn't even imagine. how powerful this is.

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In fact, Christopher Palmer, who's been on the podcast, talked about how he used a ketogenic diet to reverse Alzheimer's and optimize mitochondrial function as a key way to treating mental illness. There's departments of metabolic psychiatry at Stanford, of nutritional psychiatry at Harvard. So we now actually have an understanding that the stuff I was talking about 15 years ago

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by the way, was way out of its time and also extremely important to understand if we're going to fix our brains. About 30 years ago, almost, I developed chronic fatigue syndrome and it felt like I had dementia, depression, and ADD all at once. My brain was broken. I really couldn't focus. I couldn't pay attention.

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I used to be able to see 30 patients a day, remember all their medical history, nictative at the end of the day with no problem. I couldn't at I remember where I was at the end of a sentence from where I started. I couldn't read my kids a book out loud and actually understand at the same time. My brain really was broken. I couldn't sleep. I was exhausted.

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And I learned that I had mercury poisoning. broke my brain. My brain was just a mess. I had terrible brain fog. I couldn't focus for much time. I was a physician trying to practice medicine. It was really tough. I couldn't even remember my patient names. And I knew I had to do something different. And that's when I discovered functional medicine almost 30 years ago.

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And when I reversed my chronic fatigue, when I detoxed from mercury, when I fixed all the other systems in my body, my mitochondria, my gut, my immune system, everything that was going wrong, I was able to reverse my chronic pain syndrome and my brain got better. And since then, I've written 18 books in 20 years. My brain is great. I feel good. And I'm sharper, faster, and better than ever.

The Dr. Hyman Show

Mold, Lyme, Gut Health, and the Mystery of Histamine Intolerance

Coming up on this episode of The Dr. Hyman Show. Yeah, we talk about fermented foods being so good for you, like sauerkraut and kimchi and natto and miso.

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And so I think this is a really important point, particularly with people who have histamine issues, which is a lot of people at some level or another... they should consider trying a histamine-free diet. And also other foods that we think are also great may be triggering histamine, like papayas and chocolate. Oh my God, chocolate, which I love, would be terrible to get this condition.

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Dried fruit, certain nuts, food dyes, additives, you know, white germ. White germ is supposed to be a health food, right? Tomatoes, bananas, all these things may really cause increased histamine production. And sadly, in order to get this under control, sometimes you need to be restricting some of these foods for a while to allow your body to heal.

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Absolutely. And the things that we want to focus on if you have histamine intolerance are foods that are low in histamine, like really fresh food is the key, right? Not old food, like you said. Fresh meat, freshly caught fish. Not fish that's been sitting around for a while or canned fish is not necessarily good. Fruit that's not citrus fruits. Eggs are great. Not gluten grains.

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Get away from the gluten. But quinoa and black rice. Not dairy. Avoid dairy, but you can have coconut milk or almond milk. Lots of veggies, but no tomatoes, avocados, spinach, or eggplant, right? So you've got to be smart about this. And it's a little complicated, and often you need help with a nutritionist. Yeah. All the good oils and fats that we like, those are all great.

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So, you know, it's pretty much how I eat. I mean, I do eat avocados and certain things, but I really pretty much eat protein and vegetables. And it works so well for these patients.

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So, Todd, when you see a patient like this, tell me about a case that you might have had where it sort of kind of got you thinking about this and allowed you to really drive down into really the diagnosis and the treatment.

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So mast cells are like a white blood cell.

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To control the histamine, which could be controlled by diet and these other things.

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Chris Christopherson had Alzheimer's, quote, Alzheimer's.

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Well that sort of speaks to one of the foundational concepts of functional medicine, is that one disease can have many causes. Like histamine intolerance can have many causes. And one cause, like Lyme disease, can create many diseases.

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Like Lyme disease can cause neurologic issues and joint issues and skin issues and chronic fatigue and Alzheimer's and mast cell activation syndrome and POTS and all these weird diagnoses that doctors treat as if they're the thing, but actually it's something else. If you're struggling with stress, poor sleep, or low energy, you might be magnesium deficient, like 75% of people.

The Dr. Hyman Show

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That's why I recommend Magnesium Breakthrough by Bioptimizers. Unlike most magnesium supplements, Magnesium Breakthrough gives you all seven essential forms of magnesium for better absorption and real results, deeper sleep, less stress, and more energy. I take it every night and I notice the difference. Try it for yourself at bioptimizers.com slash hymen and use code HYMEN10 for 10% off your order.

The Dr. Hyman Show

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Like some symptoms of histamine intolerance will include things like headaches or migraines, congestion, congestion after you eat especially. Digestive issues are really high on the list. Abdominal pain and bloating, diarrhea, constipation. We talked about the rashes that can happen, urticaria, hives, rashes that can happen.

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But we also know that histamine intolerance or high levels of histamine can cause a lot more systemic things as well, or other systemic symptoms. So things like low blood pressure,

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heart palpitations dizziness vertigo feelings anxiety so sometimes people will feel more anxious when their histamine levels are high chronic fatigue and so you know histamine and get a lot of nasal congestion right and sometimes even asthma symptoms and absolutely right absolutely brain fog and everything right so it got me dismissed as you know the people don't put the dots together and the doctors don't often put the dots together and

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And- Well, I mean, you know, Tylenol PM or Advil PM, it's Tylenol, Advil plus Benadryl, which is an antihistamine.

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And these symptoms are often seen as disparate or not connected, but they're all really connected, right?

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They are right. They are. And it is, you know, to be honest, I've often not put the dots together. Right. So it is it is not always easy. We're always like, oh, this person has headaches. Why are they getting headaches or they're having digestive issues? And and then all of a sudden you go, oh, this is all related. And I've got to be thinking about histamine.

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And and so, you know, we've learned a lot over the years to to be able to help people as well. Um, so I think of mast cell activation syndrome, it's more systemic, there can be a lot more things going on. And, and, and, you know, when we say the word histamine intolerance, we're really thinking a lot about that, you know, that reaction that happens from eating a food and, and

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and that histamine reaction or that histamine imbalance that occurs after a meal where there's just too much histamine around and the body's not able to break it down. But you know what, it's often a clinical diagnosis, right? So it's often based on looking at that person's story and understanding

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you know, really understanding their timeline and what their symptoms are and looking for those inner connections that can really help us to determine if this is what's going on for them because the testing is imperfect.

The Dr. Hyman Show

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Yeah, that's right. I mean, like in terms of traditional medicine, what would be the traditional approach to diagnostics, testing, and then treatment? And then let's sort of talk about how we would approach this from a functional medicine perspective.

The Dr. Hyman Show

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Right. So, you know, you can measure histamine levels, right? So whether you can measure histamine levels in the blood, so you can measure something called histamine and tryptase in the blood. And you can measure histamine in the urine. It's a methyl histamine urine test that's done. And that test is often done both functionally and conventionally. And it can be helpful if the levels are high.

The Dr. Hyman Show

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So if the levels are high, you go, oh, this person has an issue with histamine. But what's a problem with this test is that the levels fluctuate a lot during the day and depending on what you just ate and the amount of food you ate and how we'll talk about this later.

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It's not super reliable, right?

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No, it's not. And so a lot of times these tests come back negative, meaning they look normal, but that doesn't mean the person doesn't have issues with histamine. So just because these tests are negative, it doesn't mean, oh, you can check that box and say histamine is not an issue. So in addition to those tests, you know, we're always looking a little deeper.

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So we can measure things like, you can now measure things like DAO levels. So you can actually measure that enzyme level, which is many times helpful. We can look at things like, is there increased intestinal permeability? You know, by doing some tests that look at antibodies against zonulin and lipopolysaccharides, because that can give us an indication that this may be an issue.

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And we also- Yeah, zonulin is like the gluten marker for excess gluten and lipopolysaccharides are toxins that bacteria make that create inflammation. So those are bad things that happen in your gut and that can trigger this.

The Dr. Hyman Show

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Right. And then when the body makes antibodies against them, that means that there is increased intestinal permeability. So it's a test that we do to give us a sense of, is there increased intestinal permeability? And is that where we need to work to help improve this person's health? And we also look at genetics. We look at genetic markers all the time.

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that can influence how well you make that DAO enzyme as well as how well you break down histamine through methylation. So there's a bunch of different genetic SNPs we will evaluate for that will also give us some information about how much is this person at risk for having issues with histamine.

The Dr. Hyman Show

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Yeah, it's interesting. And I think people have even weird symptoms like dermatographism where you kind of scrape your skin with a fingernail and it'll just like welt up and look bad. Or you can write stuff on your skin and it's like graffiti. Right. But these are really a whole host of really disparate symptoms. And again, this is a spectrum, right?

The Dr. Hyman Show

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It's just immune tolerance, mast cell, activation syndrome. They're all part of a continuum of dysfunction of your immune system, overreaction of the allergic response in the body. and triggers all this cascade of downstream symptoms. The problem is traditional medicine doesn't do a very good job of this and throws a lot of medication at it.

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Antihistamines, things like Allegra, Claritin, Zyrtec, or what we call H2 blockers, another histamine receptor like Pepsid or Tagamet.

The Dr. Hyman Show

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and then they use you know mast cell stabilizers which actually i think are can be helpful like chromal and sodium which we which we use and you can take it orally uh as a as a liquid before you eat to kind of decrease any reactions to food and i find that extremely helpful uh during safe medication but there's more serious ones like singular uh for leukotriene inhibitors which are which are you know strong medications steroids so that's really kind of the

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Incredible. So most people are familiar with certain histamine conditions, right? If you get hives, if you have a peanut allergy, Yeah. If you have this condition we call dermatographia, which is sounds weird, but essentially if you scratch your fingernail on your skin, it'll create a red welt.

The Dr. Hyman Show

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toolkit. And it's a very limited toolkit and often doesn't really solve the problem. It's just massive symptoms. So the beauty of functional medicine is that it helps us really start to think about the symptoms. And as you mentioned, we do a deeper dive. We look for things like leaky gut, for food intolerances. We look at dysbiosis, what's happening in the gut.

The Dr. Hyman Show

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We also look at mold and environmental toxins and hormone levels and all the things that we know really are relevant when it comes to sort of trying to understand the root causes of overactive histamine response. So I think it's an area I think we have a lot of success with and a lot of different approaches than traditional healthcare.

The Dr. Hyman Show

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I think the interesting thing about histamine is that it also is in... food, right? So people have to eat. You know, you make histamine in your body, but you also get histamine from various foods. And maybe you could sort of share, you know, what an initial approach would be from a functional medicine perspective. You know, we do with the deep diagnostics, as we mentioned, you know, look for

The Dr. Hyman Show

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leaky gut, look for dysbiosis, look for hormone imbalances, toxins, look for food sensitivities, look for mold issues. We do genetic testing to look at histamine-related enzymes like DAO and maybe even urinary histamine levels. So we do a whole range of tests. But then once we find out someone has this, what's kind of the general approach they would take to dealing with their root causes?

The Dr. Hyman Show

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So, right, we want to calm down the body and calm down this reaction, this overreaction that's happening in the body. And so we will often do a trial of a low histamine diet. And it can be very effective, as I mentioned, with this patient. with migraines and how effective it was.

The Dr. Hyman Show

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But what's important, I think really important to just start off with is this is not a lifelong diet because there's a lot of really healthy foods that have histamine in it, right? Or even can cause histamine to be released in somebody's body. So what we ultimately want to do is decrease the body's reaction to these foods and heal leaky gut.

The Dr. Hyman Show

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What if I told you there's a mineral that acts like a spark plug for your body, powering your brain, heart, muscles, and even your mood, and most of us are running on empty? That mineral is magnesium, and it's involved in over 600 biochemical reactions, from regulating stress to boosting energy, sleep, and digestion, but not all magnesium supplements are created equal.

The Dr. Hyman Show

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But let's start talking about this low histamine diet because it is a really great tool that we are using often. And just for a bunch of reasons, one to see how much is histamine related to this person's symptoms? And then how can we help start to calm down the body's immune reaction? And then over time we work to relax the diet. So what we always do is we do phases

The Dr. Hyman Show

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So we're not overly restricting foods. And it's, you know, because it's important to recognize that the amount of histamine in a food varies significantly, depending on how long that food has been sitting there, how long that food is, you know, how long it's since it's been picked or caught. or prepared.

The Dr. Hyman Show

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We know that foods that have been the longer they've been sitting there, the histamine levels will go up. And so it's important to think about a lot of different things when we're doing a low histamine diet. So in terms of the phases, what we start with first is removing alcohol, especially beer and wine and champagne.

The Dr. Hyman Show

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That's it. That's a that's a. You can literally write your name on your back and it'll kind of have raised like letters.

The Dr. Hyman Show

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Those, as you mentioned earlier, are foods or drinks that are high in histamine, and they also block the body's ability to break down histamine. So we pull those away first. And we also work with people to make sure that they are not keeping a lot of leftovers around. They're eating foods that are fresh, very newly prepared.

The Dr. Hyman Show

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If they do have leftovers, they want to freeze those foods right away because the longer the food is sitting there, the more histamine it will produce. For example, we also know like with fish, for example, you want to try to eat fish 30 minutes after it's been caught. Well, you know, because that will have the lowest level of histamine. Exactly. That's so hard to do.

The Dr. Hyman Show

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So a lot of times people will have frozen fish, which is good because those fish are often frozen very quickly after being caught.

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Oh, that's interesting.

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Yeah. Yes. And they're going to be lower in histamine. But the key is when you defrost your fish, you want to prepare it right away and consume it right away because the longer it's being defrosted or the longer that, you know, if you eat that food two days after you prepared it, there's going to be higher levels of histamine in it. So all of that can be really complicated.

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So I will always recommend, and we do this at the Ultra Wellness Center, we have, what, seven nutritionists now? I always recommend people work with a nutritionist because it can be such a complex process. process to figure out and to remove, and you want to do it in a healthy way where you're not overly restricting, but it can be really helpful.

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So you want to have fresh foods, minimally processed foods, and you want to have foods without those additives in it, like sulfates and MSG, things that can trigger more of a histamine response in the body.

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It's just like the aged cheeses, fermented foods, alcohol, those are all really full of histamines. You have to be really careful with those.

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Absolutely. We put a lot of those in phase two. So if phase one isn't enough to calm down the body, then we'll move and pull away the canned and smoked fish, anchovies, which unfortunately is one of my favorites. But again, this is not a lifelong meal food restriction. Processed and fermented meats we pull away.

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Aged cheeses, pickled and fermented foods, like sauerkraut, kimchi, yogurts, kefir, mustard, ketchups. vinegars, soy sauce. A lot of these, as we talked about earlier, are really healthy foods. So we want to be able to add them in in the future. But sometimes, again, we pull them out for a period of time to see how much that helps somebody's symptoms improve.

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And they typically will see improvements in two to four weeks. So it's like a two to four week removal to get a sense of how much things calm down in the body. There is even a phase three where we have to restrict even more and pull away some

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plant foods like avocado spinach tomatoes pineapple citrus foods that can also trigger some histamine reactions in some people's body and so um so so again we do it in phases um and we can you know we can attach this handout i think right mark to the

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And the show notes will put a handout on the different phases so people can listen in and actually figure out what to do by looking at this handout that we have provided at the Ultra Wellness Center. We'll put a link to it. And I think it's kind of a good guide on how to get started on your own.

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But one of the challenges is that even if you do all that stuff, I always say we need to figure out not what you're sensitive to, but why you're so sensitive, right? And that's sort of the next phase.

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You can get people immediate relief by removing histamine and by giving them DL enzyme and maybe some other things that sort of are mitigating symptoms, whether it's antihistamines or cromalin or whatever you're going to give them.

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But at the end of the day, to really resolve this, you have to dig deep into the root causes and to try to deal with those things that we really are good at in functional medicine but are not so great at in traditional medicine.

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And, you know, and that involves everything from optimizing and fixing the gut, whether it's bacterial overgrowth, fungal overgrowth, leaky gut, inflammation, healing and repairing the gut, which, you know, we have a whole program, four and five hour program in functional medicine. I've done many podcasts on the gut.

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optimizing nutritional status that affects their immune system, whether it's vitamin C, B6, magnesium that support histamine metabolism, and also the stress reduction part, which is really key because that activates everything, getting regular sleep, exercise, but then also diving, seeing, well, do you have mold? Do you have environmental toxins? Do we have heavy metals causing this?

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Do we have something else going on that we need to treat directly? And how do we upregulate your detoxification system? So we really treat both the histamine syndrome itself, but also then dive into root cause treatment so that people don't have to suffer with this their whole life.

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Yeah, and it's something that we've all experienced when you get a bee sting or something like that, you'll see this raised welt. But what happens for some people, they don't necessarily get the hives and they don't get these raised welts on their skin, but they do suffer a whole range of symptoms.

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I used to watch The Lost, which was kind of like Survivor. Yeah.

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So you're almost saying it's like an autoimmune disease of the nerves, of the gut that develops, that kind of makes them sluggish. So this is a kind of a radical idea that irritable bowel is an autoimmune disease, isn't it? I mean, this is kind of not what most doctors typically think of when they think of IBS.

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They think of IBD or inflammatory bowel disease, but they don't think of irritable bowel being autoimmune.

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Not so cool for the rats, though. Yeah. Wow. So this is fascinating. So you were saying there are different kinds of bacteria. Can you explain, you know, what are the kinds of bacteria? And then what... type of food poisoning? Is it any, like if you get Giardia or if you get Salmonella, Shigella, Campylobacter or Entamoeba or like, you know, what are the kinds that typically cause the problem?

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So when someone walks in your office, what are the clues that alert you to the fact that they might have a histamine problem? Because by the way, most traditional doctors don't even know anything about this syndrome. Yeah, if you have allergies, take an antihistamine, but that's about it.

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I have heard that story so many times. You know, I went to Thailand or India or, you know, Jamaica and sort of tripped the whole thing going. Yeah, or the taco truck in Venice. Yeah. A lot of possibilities. Wow. So this explains like sort of 60%, you say, but, you know, not all of it, right? Mm-hmm. What are the other things that may be driving irritable bowel syndrome?

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And are they also related to SIBO or is it all something else?

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So let's pause there for a minute because you just said something that I think might slip by, which is this whole idea of fungal overgrowth or what often is referred to as SIFO, small intestinal fungal overgrowth. And in my coming of age as a functional medicine doctor,

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But there's a whole host of problems that people suffer from that are mostly misdiagnosed, poorly treated, and create so much suffering, which is unnecessary.

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Basically, people would laugh when we talked about yeast overgrowth or anything like that and candidiasis, and it was just like a quacky alternative concept. But it seems to be now understood as potentially playing a role in some of these cases. Can you talk about the current understanding of this and actually some of the treatment?

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And then I'll sort of loop back to the how do we start to treat and think about IBS differently?

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That doesn't mean you shoot somebody in the gut with a shotgun.

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Yeah, no, I definitely have seen that on cultures. And in my experience, maybe it's not universal, but it tends to lead to more constipation. And so people tend to have more constipation. And also I can tell it because they might have other fungal symptoms. They might eat tons of sugar and starch.

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They might actually have fungal rashes on their skin or dandruff or other kind of clues that they have kind of a yeasty kind of situation going on. But I think it's important that it's been identified. And going back to kind of the treatment of that, how would that normally be treated?

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Yeah. Sometimes you can take what we used to call amphoterrible, which was a horrible first generation antifungal, but it's not absorbed. So if you take it orally, it's not absorbed and that can be effective. Exactly. You know, and then in terms of the bacterial stuff, you know, you talked about these three different bacteria, right? You've got...

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methane producing, hydrogen producing, sulfide producing. And they all are a little bit different. And you said the methane producers are not really bacteria, they're archaea. But for simplicity's sake, let's call them bacteria. And I don't think most people know what archaea is. It's arcane, right? It's arcane. Yeah. So what is your approach to starting to kind of differentiate these?

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And then how do you determine what the right treatment is for a patient and can kind of guide us through? what to do both in terms of, you know, lifestyle, diet, any kind of supplements that might be helpful and medication.

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It's true. It's a big thing now.

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Yeah, yeah, yeah. Go through the treatments because they can be real different. And this is important to understand for people because, you know, just because you have a real bowel, it's not like a one size fits all approach. You've got to differentiate what type it is. And And these tests that Dr. Pimenton developed, the tests for anti-CDTB and anti-viculin antibodies are really important.

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And then the breath test that allows you to look at hydrogens, methane, and sulfur. So can you talk about what are the different treatments for each of these?

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Like prophylaxis like what? Like Zyfaxan?

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And that's basically Pepto-Bismol.

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Interesting. So in terms of diet, is there a different approach to each of these in terms of what you would recommend from a food perspective?

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And FODMAP is like fermentable oligosaccharides?

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What is a low fermentation diet?

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anyway. The typical dietary recommendation when I was in medical school for IBS was more fiber, like Metamucil, basically. What you're saying is that you want to restrict soluble fibers that are digestible. And low fiber diets seem to be, you know, it seems like a contrary notion when you want to create a healthy microbiome because good bugs also live on fiber. So how do you navigate that?

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Now, if you've gotten these antibiotic treatments, you've gotten diagnosed, you've gone through the testing, you've gotten the personalized treatment, you do the course of antibiotics, what prevents the bacteria from coming back? And in my experience, it often does. So how do we manage this sort of recurrence that occurs?

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Because you don't want to keep giving people antibiotics because intuitively people go, wait a minute, antibiotics are bad for the gut. So why are we giving antibiotics to someone who's got a gut problem? It seems counterintuitive.

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So that's fascinating. And so what, when, what are the sort of symptoms that you see people coming in with?

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the only full-spectrum magnesium supplement that includes all seven forms of magnesium your body needs to function at its best.

The Dr. Hyman Show

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And it's true. And people can come in with all sorts of weird symptoms that just are misdiagnosed. They have headaches, they can have migraines, nasal congestion, sinus issues, fatigue. Brain fog. Brain fog, digestive problems, menstrual cycle problems.

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nausea, vomiting, and if it's really severe, you can get really bad cramping, you can get edema, tons of fluid retention, palpitations, anxiety, your temperature regulation's off, dizziness. So a lot of people come in with all these weird symptoms. I don't know what's wrong. Taking an antidepressant. Yeah, exactly. So, but there is a way to diagnose this.

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And so, if you're suffering from any of these issues, it may be that, there may be a chance that it could be a histamine issue.

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Yeah.

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And, you know, when you have someone who comes in with all these symptoms, and by the way, a lot of people have edema and food retention. You can just stick your finger in there if

The Dr. Hyman Show

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Most magnesium supplements only give you one or two forms, but Magnesium Breakthrough ensures maximum absorption, so you get real benefits, better sleep, improved mood, reduced stress, and enhanced recovery. I take it every night to wind down and support my body, and I highly recommend it. Try magnesium breakthrough today and feel the difference.

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And it can really be something that leads to chronic fatigue syndrome, this mast cell activation issue. It's a big deal, and most of the time it's just completely missed. I mean, if you ask the average doctor, say, doc, I think I have mast cell activation syndrome. Can you please get me the test and diagnose me? They're gonna go, I don't know. Let me check your histamine levels.

The Dr. Hyman Show

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So when you have a patient with this, how do you begin to think about diagnosing this? Because it can be a big deal for people. And I want to share a case later. You're going to share some cases of some patients who suffered for decades, decades, and finally get better when we treat them.

The Dr. Hyman Show

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That old nasty gut thing again. We were just talking about the gut here on the Doctors Pharmacy podcast and especially on our House Call episodes, because it's such a fundamental thing. And it's connected to everything. And the microbiome is so critical in so many aspects of our health.

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And I remember when we started doing this, Todd, decades ago, and we'd say, oh, people have a leaky gut or there's problems with their gut flora. They have dysbiosis. They would just laugh at us. They literally would just... Doctors would just laugh at us and think we're completely...

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And yet it is now one of the most important areas of research in medicine is the microbiome and understanding leaky gut. And you see all kinds of papers in scientific literature using the term leaky gut. Wow. I literally remember sitting, it was in 1997 and I was at Canyon Ranch and I was having dinner with some guests and there was some doctors in the crowd.

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And we were having nice dinner and I was talking about leaky gut. And this woman was an allergist. So her specialty was allergy and things like this to me. And she looked at me and she says, you're just completely nuts. There is no such thing as leaky gut. You know, this is just a bunch of, you know what? And I just was like, looked at her like, oh boy.

The Dr. Hyman Show

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Go to bioptimizers.com slash hymen and use code hymen10 for 10% off your order. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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You know, and it's now, you know, 25 years later. Yeah. And medicine's really come along. It takes a long time, but people are still struggling. And I think the obvious, the worst sort of case scenario of a histamine reaction is obviously anaphylaxis. But it doesn't have to be that. So talk about how we begin to diagnose it. We look at what tests, besides a SIBO test,

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Yeah. And we also do a test for a DAO deficiency.

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So talk about what that is. DAO is an enzyme, right?

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Yeah, we do that here at the Cultural Wellness Center. We give people hist-DAO and enzyme support. And it's interesting, there's a lot of things we do every day that block DAO production.

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Alcohol. Black tea, green tea, which is a good thing, mate, energy drinks. These all block DAO production, so it's going to increase your histamine intolerance.

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And so when you see these patients, you can do some of the genetic testing, look for these DAO deficiency issues. You can look at histamine levels. You can look at some of these byproducts. You can do tests for DAO deficiency. You can look at some of the other factors that might be causing it, like leaky gut, food sensitivities.

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All that is really part of what we do here at the Altra Wellness Center when we check these patients history and we look at their lab tests. And then when they come in and you have this suspicion, because sometimes it's hard to diagnose, you have a suspicion, it's pretty easy to test and try different approaches that allow people to see if it's an issue.

The Dr. Hyman Show

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

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So what are the dietary things that we'd start with? Because a lot of histamine triggers are in the diet. And so we can have a low histamine diet. So what's a low histamine diet? Or what actually are, put it this way, what are the foods that have the highest histamine that we should be avoiding?

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So no leftovers for these people.

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Oh boy, I live on leftovers. Or maybe just like the next day.

The Dr. Hyman Show

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And yet we talk about fermented foods being so good for you, like sauerkraut and kimchi and natto and miso and-

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What I was saying was good for the gooses and good for the gander, right? I think this is so critical what we're talking about here, Todd, because functional medicine is personalized medicine. Absolutely, yeah. It's precision medicine. And it's not only medicine, it's precision nutrition. Yeah. So it's really important to understand that even though

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This way of eating may be great for some people with fermented foods and eating avocados and having delicious shellfish. Bone broth. Bone broth. That's another one. We think, oh, these are great foods, but you might be killing yourself. Of course, alcohol and beer and all that is a problem, wine. But we're really here focused on what is right for you.

The Dr. Hyman Show

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com or my website store for a summary of my favorite and thoroughly tested products.

The Dr. Hyman Show

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And I think dietary dogma really interrupts personalization and approach to nutrition. Some people do great on vegan diets. Some people do terribly. Some people do great on keto and some people do terribly. So there's no one size fits all approach. And what really frustrates me, Todd, and probably I imagine you too, is that

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you know, there's all these people out there on the web and internet and promoting this and that approach and this and that diet, and they're not seeing patients. And the thing about seeing patients is it's incredibly humbling. If you've seen tens of thousands of patients, you know, you can't be dogmatic. You can't say, this is the way.

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You have to be vegan or you have to eat meat or you have to eat fermented foods. It's like, you go, wait a minute, everybody's different. And what works for one may not work for another. Yeah, one man's food is another man's poison. That's right. And even good, quote, good foods. You know, we're talking about good foods.

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

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Hi, this is Lauren Feehan, one of the producers of the Doctors' Pharmacy podcast. The US is home to the best hospitals, most highly trained doctors, and people come from all over the world to get medical treatment here. Yet we're lagging behind almost every other country in health metrics, including life expectancy and infant mortality. That's because we're not being set up for success.

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

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The policies and systems we rely on for health care aren't supporting prevention, education, and accessibility for all our communities. In today's episode, we feature three conversations from the doctor's pharmacy on why public policy is a key component of disease prevention.

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

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Dr. Hyman speaks with Dr. Anad Parikh on the challenge to get policymakers to appreciate prevention, with former Senator Bill Frist on the importance of grassroots bipartisan efforts to generate change, and with Dr. Dariush Mazzafarian on the need for government policies and why we can't solely rely on big food to change. Let's jump in.

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

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Just a reminder that this podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, seek out a qualified medical practitioner

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

3973.428

If you're looking for a functional medicine practitioner, you can visit ifm.org and search their Find a Practitioner database. It's important that you have someone in your corner who's trained, who's a licensed healthcare practitioner, and can help you make changes, especially when it comes to your health.

The Dr. Hyman Show

Encore: Why Our Current Healthcare System Keeps Us Sick And How To Fix It

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Coming up on this episode of The Doctor's Pharmacy.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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I believe that every single human being can and wants to make change. And I have seen people in the darkest of places in my practice over the years make transformative change. So I want society to change and maybe it is starting to change. At the same time, I wanna help the individuals be able to go, yeah, whilst I'm waiting, these things I can do. And that's what Make Change At Last is about.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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It's about my 23 years of experience as a medical doctor, having seen tens of thousands of patients. And one of the key things I wanted to crack mark, which I don't feel we talk enough about in this health and wellness space in which we both operate, A lot of the advice is about what you need to be doing. And that of course is useful.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Many people need to know, well, kind of what should I be eating? How much should I be moving? And you've written some wonderful books over the years helping people with that. But I was thinking over the last couple of years, why is it

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And I know there's structural components to this, but I was thinking, why is it that despite all the increased knowledge, all the health books, all the health podcasts, all the blogs online. Why are we getting sicker and sicker? Why are we getting sicker? There's more knowledge, but we're getting sicker. I'm like, what's the gap here?

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Now, yes, there's external issues like the structure and the food environment and the farming system. I accept that. But it isn't just that for me. It's also because I feel... I mean, chapter one in this book is called Trust Yourself. And I feel that we've outsourced our inner expertise to external experts. And I say that as a so-called expert myself.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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I always say the smartest doctor in the room is your own body. Exactly. And so this book, I think, is going to really empower people to know, look, I don't know if you get this or not, but I get this on my podcast. I've had it several times where one week I'll talk to a medical doctor with all the credentials.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Maybe they went to Harvard Medical School and they'll, let's say, come on and talk about a particular diet. Let's say a ketogenic diet for specific mental health problems. And they will quote four or five research studies to support their perspective. And will tell us about lots of patients that they've used that approach on and they've got better.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And then you might get two months later, a different expert, a nutrition expert or a medical doctor, well credentialed. talking about the Mediterranean diet or a whole food plant-based diet and quoting research to support their perspective and patients who improved when they followed their advice.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And then I would often get people contacting me online saying, hey, Dr. Chachi, I'm a little bit confused, like that expert, sounded great, they had research and patient studies, but this other expert also sounded great, and they're saying the opposite, and they have research and patient studies. I don't know which expert to trust.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And Mark, I believe, I'm not saying don't listen to experts, I'm not saying that. What I'm saying is, instead of asking which expert should I trust, I think the more useful question is, Why do I no longer trust myself?

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Yeah.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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We want the black or white. Is dairy good? Is it bad? It's like, well, it depends for who and in what context. Is fasting good? Is it bad? Well- Your body will tell you. It kind of depends. You do it. If, for example, you've got type 2 diabetes and you're carrying a lot of excess weight on your body, fasting, if done in the right way, might be helpful for you, right?

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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If, on the other hand, you're an undernourished teenage girl with anorexia, it may not be, but we want to know, is fasting good or bad? It depends, right? And so with that example on my podcast that I shared, I would say, well, listen, if you resonate with both of those people's messages, Why don't you do this? For four weeks, try this expert's diet and pay attention. Those are the two key words.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Pay attention. How do you feel? What's your energy like? Your vitality? Your sleep? How much focus do you have? What is your gut like? How are your bowels? Pay attention. And then for the next four weeks, try the other one and at the same time, pay attention. Now,

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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i'm not saying that will work a hundred percent of the time yes we need advice from experts like yourself or me to help guide us but ultimately neither one of us know for sure which is the perfect diet for that individual we can provide frameworks like you have your pegan diet right it's a framework yeah basic foundational principles but it's highly flexible exactly personalized

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And I feel the problem, Mark, when it comes to making change that lasts is if you have outsourced your inner expertise to external experts, What ends up happening is that we start to feel like failures. Oh, I followed that person's diet. It didn't work for me. It can't be the diet. It must be me. There's something wrong with me. Like I'm a failure.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And then guilt, shame, all these things start coming in, which means that actually we don't make any changes or we actually feel worse about ourselves than when we started before. So this book is really my attempt to go, listen, I submit to you, Mark, and let's see what your perspective is on this. I imagine that people who follow you and people who listen to your podcast each week

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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I reckon 95% of them already know that excess sugar is not helping them. They already know that. So if they've still got an issue with excess sugar, it's not more external knowledge they need. It's like, oh, why is it despite the knowledge, do I keep going to sugar? And so can I just share a really simple exercise that I've used for many years with patients?

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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It sounds really simple, but it's very, very powerful. I call it the three Fs. The first F is feel, the second F is feed, and the third F is find. Right, I'll go through it. So I imagine that a lot of your listeners, Mark, are trying to reset their relationship with sugar, right? So what people often say is, Dr. Chachi, I was fine in the day, But at 9pm, I was on the sofa, I was watching TV,

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Yeah. And I'm not saying you should or shouldn't have it. It's up to you, right? But if you're trying to reduce your sugar intake, yet you still find yourself with half a tub of ice cream every evening, perhaps this exercise will help you.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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So I would say to my patients, okay, next time you're on the sofa and you have a craving for the ice cream, take a pause just for a few seconds and ask yourself the first F, feel. What am I feeling? Is it physical hunger or is it emotional hunger? Oh, because many people don't even know that. They haven't taken a pause. They feel, oh, I need sugar. The ice cream's in my mouth, right?

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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So it's just, let's create a gap between stimulus and response, just for a moment. Then you go, ah, well, maybe I'm a bit stressed. Oh, I've just had a row with my partner and this is just a way of making me feel better. Okay, go ahead and have it. You're just now starting to build up that awareness. Next time it happens, do the first F and go to the second F, which is feed.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Okay, next time it happens, you take a pause. What am I feeling? Oh, I'm feeling really stressed. You know, I've been on Zoom calls all day and I didn't go out for a lunchtime walk. Okay, then the second F is feed. How does food feed that feeling? Oh. Ice cream helps me feel less stressed. You're starting to build up this awareness, this inner self-awareness.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Oh, that's why I'm going to the ice cream. And then the next time you go to the third F. So now that you know the feeling, now that you know how food feeds the feeling, The third F is find. Can I find an alternative behavior to feed the feeling? So it could be, I'm stressed. Instead of going to sugar, oh, I love yoga. Maybe I'll go on YouTube and do a 10 minute yoga sequence.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Or if you feel lonely, because many people go to sugars, they feel lonely. How can you nourish yourself in another way? Maybe you run yourself a bath for 15 minutes.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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or you phone one of your friends or your parents right so it's a simple exercise it's so true that you can apply to anything alcohol social media online pornography online shopping it's very very simple but very very powerful i love it and i i you know i've been doing this forever like you and i came up with very similar framework for my patients which is one not it's not what you're eating it's what's eating you exactly you have to figure that out and two

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Yeah, this stuff is game changing for people because I imagine, Mark, that there There's many people out there who know what they should be doing now for health, particularly people who listen to health shows like yours or mine, right? These are people who are really interested. Yes, for sure, the general public, we need to keep help educating them on what are the healthy choices to make.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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But that external knowledge is not enough. I opened my new book with a very powerful story of a GP colleague of mine, a medical colleague, an expert in toxic diabetes. You know, she'd always send me the latest papers with her own informed commentary on them and emails. And then one day she actually sent me a text message saying, hey, Ranga, are you around this weekend? I really need to chat.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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So I arranged to meet her. And what happened is that she basically said that there was a patient that week in her clinic who with a diagnosis of type two diabetes. And she was trying to educate the patient and said, listen, look, excess sugar, too many ultra processed foods, it's gonna cause your body to be inflamed, it's gonna affect your gut microbiome.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And she was trying to educate this patient and the patient just stopped her and said, why should I listen to you? You're fatter than I am.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Yeah. The patient said it to the doctor.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Yeah. But what's really interesting, right, is because we can debate whether it was the right thing for that patient to say or not. But the point of me opening this new book with that story is to demonstrate a really important point. I met my friend for a coffee that weekend and she said, you know what, Rangan? The truth is the patient was right. The patient was absolutely right.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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What the patient doesn't know is that in my drawer, I have big bags of Cadbury's giant buttons. So the point is she had all the knowledge. Many of us have the knowledge. We have the external knowledge, but that's not inner awareness. That's not wisdom. And I think this is the missing piece

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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We're disconnected from ourselves. You know, you've talked about how we're disconnected from our food environment and we are, but we're also disconnected from ourselves. And again, in that chapter called Trust Yourself, I write, I really enjoyed reading this account

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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of this american scientist who went to see this aboriginal tribe and was explaining to this tribe how americans think with their heads and the tribe were really confused i said oh yeah yeah oh we think with our guts yeah and again feeling and even the word the word for mind in chinese is heart exactly shin shin it's your heart mind

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Exactly. But it's not about who's right or wrong. We need all of these things in balance. You want the head, but you also want the heart. You want your gut feeling. And I feel that society has changed a little bit too much where we're being bombarded with more and more information, which is good up to a point, but we need to become our own experts. And that's really...

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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why I'm so proud of this book. I think it's going to be incredibly helpful for people because I think it's going to give them a self-awareness that they may not already have.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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And the way to not get manipulated by it on an individual level is to learn to trust yourself, right? Because if it's always about what are you hearing outside this external noise, you're going to get confused. You're gonna get confused by maybe what the food industry is saying. You're gonna get confused by experts who have different opinions. So if you, for example, for 10 days,

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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just eat whole foods, right? Let's say you're struggling with it and you know this full well mark and you've written books on this. If for 10 days you cut out all those ultra processed foods and you just eat whole foods in whichever form you want to that, you know, minimally processed, pretty close to how they're found in their natural form, you are gonna feel like a different person.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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It is still one of the most impactful things that I could do with a patient. It's just for two weeks, you find it hard, okay, let's find the right two weeks or 10 days, let's clear out the cupboards, let's make sure you've got a plan, you don't have many social engagements, whatever it is, do it for two weeks and then come back and tell me how you feel.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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If you, as most people do, feel more energy, more vitality, you're sleeping better, your skin is better, your relationships are often better. This is what people don't realize. It's not just about their weight. It's the whole being. When you're healthy and luminous and light and free. and happy. Yeah, you're less reactive. All these things are different.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Then you're better equipped to go into the world and you can hear what your friends have to say or the media have to say, but you have this inner knowing that, yeah, I know what, because the truth is some of us, some of people listening now will go, look, I can't really influence the government. Now, you may argue that you can through your choices. Of course.

The Dr. Hyman Show

Why You Know What to Do, But Still Don’t Do It

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Through where you spend your dollars and your pounds. Use your voice. Call your congressman. Call your senator. So you care about these issues. You don't want to be poisoned anymore. But I would also argue, Mark, that we're better able to change the world when we are able to look after ourselves.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

Coming up on this episode of The Doctor's Pharmacy. But your thyroid gland is important to understand and take care of, to love and figure out. Often can be fixed. I had thyroid issues when I was really sick with chronic fatigue, but then it all corrected.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And then you can use herbs like rhodiola, Siberian ginseng, various adaptogenic mushrooms. This is really a way to kind of boost your adrenal function. And then if you're stuck, you know, you kind of might need to work with a doctor to optimize what you need in terms of thyroid treatment and adrenal treatment. So let's say you need thyroid replacement, and a lot of people do.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Sometimes you can get away without it, but if you've done all the things that I just said and your thyroid is still not optimized, then you need to know what should you take. Now, the traditional approach is everybody should take Synthroid, which is levothyroxine or T4, and that works for some people, but many people it doesn't, and they'll be partially treated.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And if you check the T3, their T4 will be good because they're getting it, but their T3 will be low. And I think it's better to use a bioidentical form of thyroid, which is actually how all the hormones were first developed. And it might sound kind of weird or gross, but it comes from pig thyroid, porcine thyroid. And it's very similar or almost identical to ours.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And it contains T4, T3, something called T2, which is really unusual that people might not know about, which actually helps metabolism and is very important.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And so most doctors just assume that the Synthroid will get converted, but it really doesn't because all the pesticides in the environment, the heavy metals, the stress, the food sensitivities, gluten, deficiencies of nutrients, 100% of us have toxins in our body. So it's better to just take a combination bioidentical thyroid replacement. And that usually is armored thyroid.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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In the old days, it wasn't well manufactured, and so the dose was variable, but now it's really well controlled. And a lot of doctors don't like it, but I encourage you to think about trying it because it really can help. You need to check your thyroid.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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If you change your thyroid or put yourself on thyroid or take thyroid, you need to check it probably about six weeks after you take your whatever dose you're on, and then you can see how it's working and then adjust it. If you take too much, you want to be careful because you can take too much and that can cause bone loss. It can make you hyper, insomnia, palpitations. So you have to track it.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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But your thyroid gland is important to understand and take care of, to love and figure out. And it often can be fixed. I had thyroid issues when I was really sick with chronic fatigue, but then it all corrected. When it comes to my health routine, AG1 is non-negotiable. It's like my insurance policy. I know I'm getting my daily vitamins, minerals, prebiotics, and probiotics in just one scoop.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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The biggest change I've noticed is in my gut health. AG1's prebiotics and probiotics support digestion and help with bloating. Research shows that 80% of people experience less bloating after just 30 days of drinking AG1. I also trust AG1 because it's made with bioavailable ingredients, meaning my body can actually use the nutrients. And it's non-GMO with no added sugar.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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So this holiday season, try AG1 for yourself or even gift it to someone special. It's the perfect time to focus on supporting your body with an easy and surprisingly delicious daily health drink. And that's why I've been partnering with AG1 for so long. Every week of November, AG1 will be running a special Black Friday offer with a free gift for your first subscription.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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In addition, the welcome kit with vitamin D3 and K2. So make sure to check out drinkag1.com slash hymen to see what gift you can get this week. That's drinkag1.com slash hymen to start your holiday season off on a healthier note while supplies last. What are the problems with the traditional way we treat thyroid in America or around the world?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Vitamin D. Just to get the thyroid to work on your cell, you need vitamin D to help it actually send the message to your DNA to do what it's supposed to do.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And 80% of us are deficient in vitamin D.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

127.868

Cozy Earth's fabrics and materials are incredibly soft and carefully selected to enhance sleep quality and comfort. Since switching to Cozy Earth, I've noticed a significant improvement in how rested and refreshed I feel in the morning. Investing in your sleep health is one of the most important things you can do for your well-being.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Isn't it the most common autoimmune disease?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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What causes it?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Yeah.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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It could be related to gluten. What do you think?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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We call that selection bias. People who are sick select to come see us so they have more stuff for sure.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Yeah. We're going to talk about that on another podcast, so stay tuned. We're going to talk about the gut and leaky gut. Okay, we'll do that.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Can shut down the thyroid.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

14.016

If you're a regular listener, you know that I often talk about the gut being central to your whole body health and the key to living those hundred healthy years. And this includes your skin. Thanks to a fascinating connection known as the gut-skin axis, the state of your gut can influence your skin's health and appearance, reflecting what's happening inside your body.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1406.237

Yeah. Some people say that the thyroid is a yellow canary of our body. That the yellow canary was the coal miners to bring the yellow canary into the mine. And if it dropped dead, they knew the air was bad. They had to get out. So it's an early warning sign. And the thyroid is like that.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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With Cozy Earth, you get 100-night sleep trial and a 10-year warranty so you can feel confident in your investment in lasting comfort. Incorporating Cozy Earth into your self-care routine can truly transform your sleep and in turn contribute to your overall wellness and vitality. Head over to CozyEarth.com slash Dr. Hyman to enjoy 40% off and use the code MARK40.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1420.805

And it seems to be extremely sensitive to disruption from heavy metals, from pesticides, the plastics and everything.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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So, yeah, fluoride in the water. All these things can disrupt our thyroid function. And often your doctor never even looks for them.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1450.177

Yeah, so what is the difference in the testing that, oh, there's one other thing I wanted to bring up, which I remember reading about in the New England Journal of Medicine, was a lady who thought that bok choy was healthy, and she ate like two pounds of raw bok choy a day, and she went into a hypothyroid coma. And people are having kale juice.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1473.311

Yeah, there's a whole kale craze. It's a great point. And people are juicing it and it's raw. And raw cruciferous vegetables can be a problem. Right. If you're eating a lot of raw broccoli and cabbage and...

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Well, I like to drink green juices and most of them have kale.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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I'm careful about it.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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Yeah.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1524.3

What about soy?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1533.243

It interrupts your thyroid. It's dangerous. You shouldn't eat it.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1547.527

Yeah, traditional soy foods that have been used for centuries, right? Yes. Miso, tempeh, tofu, natto.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1556.01

you know, soy sauce. I mean, those are fine. It's, you know, when we're, you know, drinking a, you know, quart of soy milk a day, that's a problem. Or when you're having all these fake soy foods that are processed or soy burgers and you're eating stuff that's sort of weird, frankenfood.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1579.477

Yeah.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1582.938

Okay, so you're someone who comes in, you feel tired, you're constipated, depressed, your skin's dry, your hair's falling out, you don't have a sex drive anymore, you can't concentrate. And you go to a traditional doctor, they'll just test one thing. What do they test?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1599.731

Okay, so what is that?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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After placing your order, make sure to select podcast in the survey and then choose the doctor's pharmacy in the drop-down menu that follows. That's CozyEarth.com slash Dr. Hyman. That's C-O-Z-Y-E-R-A-T-H.com slash D-R-H-Y-M-A-N and use the code MARK40 at checkout. Take care of your sleep health and ultimately your well-being.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1610.839

And that comes from your brain, from your pituitary gland.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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And I think of your functional medicine doctor, it's a very different approach.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1664.191

What does reverse T3 tell you?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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A lot of things will actually trigger that that are not actually good, right?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1734.665

Yeah, in the gluten issues. We look for everything that is imbalancing the thyroid. So we look for nutritional deficiency. Do you have selenium deficiency, iodine deficiency? Are you low in zinc? Do you have low omega-3 fats? Do you have yeast in your gut? Do you have heavy metals? Do you have pesticide exposure, toxin exposures?

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1750.396

So we take a very detailed history that your traditional doctor would not do to really look at the broad spectrum of what's causing it. Because we can just treat the symptoms of the thyroid, but maybe we may not need to do that. And I've seen many patients where you fix these other things and their thyroid gets better. Absolutely. And it's so powerful when you see that.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1765.739

It's like, oh, I don't need to do thyroid. I can actually fix the upstream cause.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

1768.92

Yeah. It's pretty impressive when that happens.

The Dr. Hyman Show

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And the last thing you were talking about was antibodies. So tell us about what antibodies are and why we should look at them and why traditional doctors don't look at them.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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Sound familiar, anybody?

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Can I stop you for a sec? So what I was trained, and I'm sure you were trained the same way, was you only check TSH. If that's normal, then you don't do anything else. And what's normal is a range of like 0.5 to 5. Often, yeah.

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Which is a massive range that actually doesn't reflect even our current understanding on most reference ranges on the lab tests that even the American College of Endocrinologists says if it's over 3.5, we should be worried.

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Right, and I remember, you know, because I always do all the tests. I don't do reverse T3, but I do TSH, T3, T4, and the thyroid antibodies. Because what I've learned is that even if all those are normal, TSH, T3, T4, you can have elevated antibodies. And people who have those feel better when they get on thyroid. Very true.

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And I went to a conference years ago at Harvard, and it was a traditional medicine conference, and the endocrinologist was talking about thyroid. And he said, look, if your antibodies are elevated, they should be treated because they're probably symptomatic, and you treat the patient, not the lab test. But in traditional medicine, now we're more treating the lab test, not the patient.

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Yeah, I remember this patient came in once with blood sugar like 115 and 126 is diabetes, 100 is prediabetes. And I'm like, God, did your doctor say anything about your high blood sugars? Oh yeah, he checked it out. What did he say? He said, well, when it gets to like 126, we'll treat it with medication.

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So the gut is always a key thing to think about because 70% of your immune system is in your gut. And if you have an autoimmune disease, you have to treat your gut.

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Okay, then. Wow. And what's really fascinating is that it just recalls this patient of mine who was about a 40-year-old woman who had Graves' disease and was struggling and did not want to be on medication long-term and was willing to do whatever it took. And she turned out she had real gluten issues, she had terrible gut issues, and she had parasites.

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I mean, we did a really aggressive gut repair program, and we optimized her health and her vitamin D, and we improved her diet. What was amazing was that her antibodies for Graves went to zero, her thyroid normalized, and she's completely fine now and off medication, which is just really striking to me because that's something I never learned was possible in medical school.

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy. Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health.

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I wonder if that's why you see most of the case of autoimmune disease in women.

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Yeah, and the other thing you did was you got her off gluten and you put her on an anti-inflammatory diet, right? Yep. And you gave her the raw materials for helping her find nutrients, right?

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That's interesting because that patient that I mentioned, that's what she had. She had this parasite, which we're going to talk about on another podcast.

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So talk about what is really driving this problem. And what is Graves? What is hyperthyroidism? And what does it do to people? How do they feel? And how do people know they have it?

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And insomnia, people can't sleep. I had a friend call me who was like, I can't sleep, I don't know what's wrong. And we get through her history, and I lost 20 pounds and I wasn't trying. I'm like, oh, okay.

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In today's episode, I have some interesting discussions with other experts in the field. So let's just jump right in. What is a thyroid function? What is your thyroid gland? It's this little gland in your throat. Think of it as your overall metabolic regulator. It really controls everything. It's like your motor.

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Yeah. So it's really, you know, the symptoms can be quite dramatic for people, right? Absolutely. And as you mentioned, some of the complications are serious. It's not just about having a racing heart or insomnia or diarrhea. No. You can get eye damage, so your eyes can bug out of your head. You can get heart failure, right?

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In terms of the RPM on your engine, some things like a golf cart or something have a governor and you can only go so fast. It's a little like that. So if it's slow, your whole system slows down. If it's fast, your whole system speeds up. That's hyperthyroid. Not that common, but it can be a problem for some people.

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What's interesting also is that autoimmune diseases often come in clusters. And with Graves, you see people often with other autoimmune diseases, right? You do. Like what?

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So you can have low and high at the same time?

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Vitiligo is a common one. In your skin. Yep. Anemia. and autoimmune things like arthritis, rheumatoid arthritis, lupus, right? Yep. And then what's interesting is also celiac disease.

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Okay, so that's a... Kind of a good overview of the prevalence of it, what the symptoms are, what the complications are. It's often not that hard to diagnose. When people are that sick, you can kind of tell. But it's subtle sometimes. What tests do doctors do to find out, traditionally, whether you have it?

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Yeah, so with the- And we're going to get to what are the tests you do in functional medicine that are quite different.

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but low thyroid or hypothyroid function is really common and it and your thyroid gland produces hormones uh t4 which is the inactive thyroid hormone and your brain produces something called tsh which tells your thyroid to make more thyroid hormone if it's low or if you have too much thyroid hormone your tsh goes down so it's a way we sort of track things Now, the inactive hormone is T4.

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So the feedback system tells your TSH shut off and then the other hormones go up.

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But there's also antibodies we check, right?

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There's also a radioactive iodine test.

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And so what do doctors, once people are diagnosed with this, what are the treatments? Because it seems like they haven't really changed much since 40 years since I graduated medical school.

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So basically like nuke it, take it out or poison it. Yeah, poison it, nuke it, or rip it out. Okay, well, I mean, sometimes that's necessary just to deal with symptoms, or people can use beta blockers if their heart's racing and so on. Which is perfectly fine. Which is okay, but the question is, how do we deal with this in functional medicine that's different?

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And at Delta Wellness Center, how do we think about this condition?

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That has to get converted in your body to the active hormone, which is T3. Now, T3 is only about 7% of your thyroid hormone, but it's really important because it does all the work. It actually binds to the nuclear receptors. It then translates into gene expression, into all these downstream metabolic effects.

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That's another reason to worry about stress is more parasites, right?

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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And it sends these messages to your DNA to turn up your metabolism, to turn up fat burning in your mitochondria, to basically get all systems go. And if you have a good T3 level, your cholesterol is in check, your memory is good, your metabolism is good, you stay thin, it helps your hair grow, it helps your muscles, prevents muscle aches, constipation, and even improves fertility.

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So if you have your T3 working, it's really great. But in the inactive form... often doesn't get converted. And there's a lot of reasons for that into T3. And it can be environmental toxins. It can be stress. It can be lack of certain nutrients. I will talk about that like selenium. It can be overgrowth of yeast. So there's a lot of things that affect this conversion.

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And often we'll see people with inadequate levels of T3. So the main role of thyroid is to stimulate metabolism, and it really affects almost every single function of the body. And it can cause so many weird, vague symptoms that people don't even often identify it because it's like, oh, I'm a little this, little that. and you don't really get it.

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And the main reason it's not diagnosed is that the symptoms aren't specific. You're a little achy, you're a little tired, you gain a little weight, your skin's a little dry, you're losing a little bit of hair, you're maybe sluggish, you have trouble concentrating, you're a little depressed, You may be a little cold when everybody else is warm. You get whole hands and feet. You get low libido.

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You might get a little fluid retention. Your cholesterol's a little high. These are really nonspecific symptoms that can be caused by many, many things. But when you add it all together, And you look at this list, it's like, oh, I have all that. That's really a clue that you might have thyroid issues.

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So taking a thyroid quiz, which is really important, we can link to it in the show notes, gives you a pretty good sense of if you're having a likelihood of having low thyroid. And then you need to do the right testing. Now, the problem is that it's often what we call subclinical.

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So it might not be full-blown thyroid disease, but in functional medicine, we like to think about how do we get to optimal function, not just what's normal. If you look at the normal lab tests, they're often misleading because they're based on a population that may not be healthy. So the range of, for example, TSH, which is what most doctors look at to check your thyroid, is 0.5 to 5.

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That's a tenfold range of what's considered normal. The American College of Endocrinology has lowered the top number to 3.5 or three. But what's optimal might be one or two or 0.5 to one. So what's really optimal is very different than what's, quote, normal. And that's why it's often missed. And doctors will often miss it because they just check the TSH.

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and not the whole panel of tests to give you a really comprehensive view. If you check TSH, it could be normal, but you could still be, for example, having an autoimmune thyroid condition, or you could still have a low T3, and doctors will not check that. They'll only check your other numbers if your TSH is abnormal, which is really a bad way to go about it.

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So I think it's really important to do a comprehensive thyroid panel, which includes TSH, free T3, free T4, and thyroid antibodies, thyroid peroxidase and antithyroglobulin antibodies.

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Now, a lot of doctors will check thyroid panel on a lab rec, and the old lab recs have very old thyroid panels that use all kinds of antiquated tests, which I still see, unfortunately, like T3 uptake and all these weird things that are Not really accurate, given how sensitive these current new tests are for free T3, free T4, and ultra-sensitive TSH.

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And also, you know, if you're really stuck and there's other things going on, there's more advanced tests like thyroid-releasing hormone that we can use by using a stimulation test. So we won't get into that, but the key is the basic test should be TSH, free T3, free T4, thyroid antibodies, TPO, and anti-thyroid globulin antibodies.

The Dr. Hyman Show

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DSO-1 is formulated with specific probiotic strains and a plant-based prebiotic called clinically validated to support clear skin and to reinforce the gut-skin axis, supporting healthy aging and nourishing the skin from the inside out. My belief in Seed Science and their mission to set a new standard in probiotics is so strong that I've even joined their clinical board.

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If you get that whole panel, and you can see, for example, cases where there's high antibodies, but normal thyroid testing, those people still need to be treated, or you'll see a low T3, but normal TSH. So it's really, really important to do a whole panel. Now let's talk about what causes thyroid problems, because why are we seeing so many people with thyroid issues?

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Is this a genetic defect in human beings? I don't think so. It's really because we are living in a toxic world in many ways. One, environmental toxins are really impactful on the thyroid function. Think of your thyroid as the yellow canary in your body. The yellow canaries were put in coal mines, and when the canaries died, the coal miners knew the air was bad.

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They had to get out of the coal mine. So the thyroid is like the yellow canary of the body. very sensitive to pesticides, heavy metals, environmental toxins of all sorts, which are super abundant. And it's 80,000 of these compounds in the environment. Only 1% have been tested for safety. They're ubiquitous. The average person is basically a walking toxic waste dump.

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Dioxin, PCBs, phthalates, DDT, all this stuff is still in us, even though it's been banned. Some of this stuff has been banned. And most of us can handle it, but it's really important to focus on identifying these toxins. Heavy metals are a huge factor, particularly mercury and a big factor. Also stress. There's a deep connection between your adrenals and your thyroid glands.

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So people who are overstressed by psychological stress, physical stresses, lack of sleep, Those stresses register in the body directly in terms of adrenal function. And when your adrenal function is low, you often will see kind of this thyroid function go low.

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So for example, if you put young soldiers on a forced march, you'll see their thyroid function decrease just because of the stress of an overnight march with carrying a 50-pound pack. And they'll look like they're hypothyroid, even though they're really not. So stresses are a big factor. Another one is gluten. Gluten is a huge factor.

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And about probably 20, 30% in my experience of seeing thousands of patients and testing them, everybody who's got low thyroid or antibodies to thyroid, I check their gluten antibodies too. About 20% to 30% of people who have a low thyroid function can be a result of gluten sensitivity, either celiac disease or non-celiac gluten sensitivity.

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And it's really important to track because if you keep eating gluten or you keep having mercury, your thyroid is just not going to work. And this can affect about 10 to 20% of the population. So it's really common in terms of the inflammation in the thyroid. Also, nutrient deficiencies. Thyroid function needs iodine to make the thyroid hormone. You need selenium to convert T3 to 4.

The Dr. Hyman Show

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You need vitamin D and vitamin A to have it bind on the nucleus to work and do its thing. You need the right omega-3 fats and many other nutrients to help optimize thyroid function. So what do you do if you think you might have low thyroid? What steps should you take? Well, first, do the symptoms check. Look at the questionnaire, the link, the things that I just mentioned.

The Dr. Hyman Show

Is Your Thyroid the Hidden Root Cause of Your Health Issues?

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You can kind of do a mental checklist or you can fill out the thyroid questionnaire we're going to link to in the show notes. That's the first thing. And if there's some suspicion, you need to get the right tests. And there's a lot of ways to do that. Right now, you have to ask your doctor.

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There are labs that are coming online like Function Health where you'll be able to do your own ordering of tests, which is important. But you want the full spectrum, like I said, TSH, free T3, free T4, thyroid antibodies, TPO, and anti-thyroid antibodies. You also want to check for celiac or gluten sensitivity with deaminated anti-glycan antibodies, tissue transglutaminase antibodies.

The Dr. Hyman Show

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We'll write all this up in the show notes so you can keep track of it. We might also want to do a heavy metal test, look for heavy metals with a DMSA challenge test to look for urine toxic metals after a six-hour collection. There are tests to look at pesticides and chemicals in your body through urine testing. Sometimes I'll do that, but We're all pretty exposed.

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We just want to reduce our exposures. And you can do that by going to ewg.org and learning about how to reduce your exposures across skincare products, household products, food products. Vitamin D plays a huge role. If you're vitamin D deficient, you want to see that for sure because by correcting that, it'll help your thyroid work better. You can check for selenium levels.

The Dr. Hyman Show

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Often there's selenium deficiencies, iodine deficiencies. We can measure that as well. So we do a really close inventory of nutritional status. That's how I kind of evaluate it. So what do I do to help mix thyroid function? Well, first you deal with all the causes, gluten, stress. I've been microbiome.

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We didn't really talk much about that, but that can play a role in generating inflammation that causes problems and obviously environmental toxins. And then what do you do to optimize your thyroid function? Well, first thing is eat the right foods that support your thyroid function. My favorite is seaweed. Seaweed is full of iodine, minerals. It's great for your thyroid. Fish, also great.

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Sardines, wild salmon, mackerel, herring. Also, fish contains a lot of iodine. Omega-3 fats, which you also get from the same foods. Make sure you get vitamin D. Probably need to supplement. Herring mackerel are a great source of vitamin D. Mushrooms like porcini mushrooms, but it's hard to get enough. So sunlight and obviously checking your vitamin D and taking vitamin D.

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Also, you can get your vitamin A, which is important for thyroid function from dandelion greens, mustard greens, dark green leafy vegetables, liver, organ meats. Also, if you like that, I do. Also, selenium is super important, and that can come from herring, scallops, smelt, which are tiny little fish. Brazil nuts probably are the best source. You get 50 micrograms of per Brazil nut.

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So I would make sure you have plenty of those foods. And the things you want to avoid if you're having thyroid function issues, well, I would get off of gluten, dairy, which are inflammatory for most people, and processed soy. If people are eating a lot of processed soy, it can affect thyroid potentially. Also, kale and some of the cruciferous vegetables.

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If you juice a lot of kale, for example, it can cause a problem. I once read a report of someone who... thought of the broccoli family vegetables was good for them and they ate two pounds of bok choy raw every day. Now if it's raw, it's worse. So don't eat raw cruciferous vegetables that much. And she went into a hypothyroid coma. So that's an extreme case, but

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If you're juicing raw kale every day, you can get into trouble. And then what should you do in terms of supplements? A good multivitamin that contains selenium, iodine, zinc, vitamin A, and then you might want to add in vitamin D and omega-3 fats.

The Dr. Hyman Show

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If your adrenals are stressed out from chronic long-term stress, you want to deal with that through regular circadian rhythm, lifestyle management, getting sunlight exposure in the morning for 20 minutes, waking and sleeping at the same time every day. having meditation practice, yoga, deep breathing, all the lifestyle practices for resetting your adrenals.

The Dr. Hyman Show

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We all know how crucial good sleep is for our overall health and well-being, but have you ever stopped to think about the role your bedding plays in that? Well, if you're not getting quality sleep, your bedding might be part of the problem. I've been using Cozy Earth's advanced bedding and it's been a real game changer for me.

The Dr. Hyman Show

The Dirty Truth About Environmental Toxins (And How to Protect Yourself)

Coming up on this episode of the Dr. Hyman Show, we are all inundated with these microplastics and these environmental toxins, but there is good news. You can detoxify from these things. You can actually get rid of them from your body. You have to do a little work, but you can. BPA has a rapid clearance rate, so it doesn't really last that long in the body, only about five or six hours.

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Well, antioxidants in general help scavenger free radicals. They protect against DNA damage, oxidative stress. Vitamin C is great because it's a great antioxidant. And you can get that from citrus fruit, oranges, kiwis, veggies. Vitamin E, another great antioxidant from wheat germ oil, nuts, some veggies.

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Vitamin A, which is grass-fed beef liver, chicken liver, grass-fed meats often have vitamin A. Animal food is the main source. Plant foods don't have actually preformed vitamin A. Melatonin, which you can get even in your diet, actually, from meat, fish, eggs, pistachios. Lots of antioxidants you can take in terms of herbs, like quercetin, curcumin, quercetin is in onions, garlic, and apples.

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Carotenoids are like... They sound like where they're from, like carrots and yellow vegetables, flavonoids like berries, ellagic acid and pomegranate, EGCG, which is a green tea, astaxanthin from algae and salmon, krill, curcumin, milk thistle. All these are great to use to help your body detoxify.

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These herbs have been well studied and they've been shown to actually upregulate many of your body's own built-in detox pathways. So powerhouses here, and I have these almost every day, are what we call cruciferous veggies. Now these are things like broccoli, collards, kale, Brussels sprouts, and so forth, bok choy.

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But a lot of other things are great too, like dandelion leaves, rosemary, and so forth. So all these can really help your body to upregulate these detox pathways. Your body also has a lot of its own antioxidant enzymes. So you can upregulate those enzymes by having the right cofactors like copper and zinc for something called SOD. Catalase, another important antioxidant enzyme your body makes.

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It needs iron and manganese. Glutathione, really, really important. It needs selenium and cysteine and a number of other amino acids. A grass-fed whey is a great way to boost glutathione, which is high in cysteine. I use a regeneratively raised goat whey like

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mount capra sulfur rich foods also great for boosting detox pathways so what are those all the broccoli family right the broccoli cauliflower kale cabbage russell sprouts watercress protein also amino acids are critical for up regulating your detox pathway so you want to make sure you have at least a gram per pound of ideal body weight and you have to really need that otherwise if you're detoxing and you don't have the amino acids to support your liver detox pathways you're gonna be in trouble

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Now, they can be as small as a grain of sand or even smaller, invisible to the naked eye. Microplastics can be broken down even further into minuscule-sized plastic particles called nanoparticles. Now, nanoplastics are less than 100 nanometers in size, and for reference, a nanometer is a billionth of a meter, so not very big, and are much, much more difficult to detect versus microplastics.

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Also, you need to have the right B vitamins, particularly the B vitamins, B6, B12, and folate to support methylation. Really important. And you can get those from grass-fed meat, from pest-raised eggs, poultry. Certain enzymes are really important. Hydration, also really important. You know, the solution to pollution is dilution. That's what we learned in medical school.

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Make sure you drink half your weight in ounces of water per day. Use a water filter, as I mentioned, reverse osmosis. Make sure you hydrate to get rid of the toxins. So you want to have plenty of urine, clear urine. If it's yellow, you probably don't have enough water. Fiber, really important. It's like a sponge that binds the toxins and prevents you from reabsorbing them.

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So try to eat 25 to 30 grams, even up to 50 a day. You can actually take fiber supplements like soluble or insoluble fibers. And insoluble fibers, for example, are non-digestible ones that pass through the GI tract.

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They add bulk to the school, but you want soluble fiber, fruits and veggies, which has kind of like a gel-like substance in the intestines and really helps all areas of health that reduces inflammation. inflammation, it feeds your gut bugs, it aids your blood sugar control, also binds to the cholesterol and bile acids, helps their excretion.

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And many of these microplastics are fat soluble, so they're bound to cholesterol. For example, we saw in the study on heart disease that the microplastics were detected in the plaque of arteries, right? Remember that? So you want to eat more fiber, especially the soluble fiber that helps BPA exit the bile through your poop. Now there are different types and sources of soluble fiber.

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One of the best types is beta-glucans, which are found in oats, but you want glyphosate, gluten-free, whole steel-cut oats. Pectins, which are in apples, oranges, pears, and nuts. Certain mucilages, which are like kind of, if you put it in water, it'll gum it up pretty quick, but that's great. Like flax seeds, chia seeds, psyllium seeds. Inulin, chicory root. These are all prebiotic foods.

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Jerusalem artichokes, onions, garlic, asparagus.

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and sweat also you don't want to forget about sweating sweating is really important it's how your body gets rid of a lot of toxins so in 2012 there was a study of human excretion of bpa in blood urine and sweat and they found that bpa concentrations were higher in sweat than in urine and out of 20 participants 16 had detectable bpa concentrations in the sweat but only two had detectable levels in

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their blood. So basically they're fat soluble. So when you sweat, you actually have one of the main mechanisms to get rid of these environmental toxins. That's why I love saunas. The results of the study suggest that sweat testing can be a cool tool for checking BPA monitoring and inducing sweating is a clinically useful tool to facilitate the release of BPA through the skin.

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It's not routine for doctors to test BPA, but it can be tested in urine or blood, even in sweat, as I mentioned. Function Health is going to be offering that test. Go to functionhealth.com forward slash mark to learn more. But yeah, I really want to sweat, right? You really want to sweat to get it out. Certain supplements can be very helpful.

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CoQ10 has been studied by researchers at Harvard, and it shows that it reduces free radicals caused by BPA in worms, which is, I guess, good. Chlorella also can help support detoxification. Probiotics, also helpful. They bind to BPA.

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Phthalates, polycyclic aromatic hydrocarbons, so it's like lactobacillus, bifidobacterium, saccharomyces bilyardi, all help your gut health, help improve liver function, prevent all kinds of stuff. from going wrong in your body. They have great effects on your endocrine system. Also, you can take other supplements like N-acetylcysteine. I take that every day to boost glutathione.

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I also take lipoic acid, which is an antioxidant that helps boost glutathione. And you can take some fiber supplements like psyllium or just take flax seeds or even chia seeds every day. Are you feeling stressed, sluggish, or struggling with sleep? You might be low on magnesium, and trust me, it's a bigger deal than you think.

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So why are these so bad? They're pervasive in our environment. They're ubiquitous and have become a significant environmental concern due to their widespread pervasiveness in the water, in our soil, and our air. And it can take anywhere between 20 and 500 years for plastic waste to decompose. Even then, it never really fully disappears. It just gets smaller and smaller and smaller.

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Most magnesium supplements miss the mark, but Magnesium Breakthrough by Bioptimizers gives you all seven essential forms in one capsule, so your body gets the full benefits, better energy, stress relief, and deep, restorative sleep. I take it every night, and it's a total game changer. Try it now with an exclusive discount. Go to bioptimizers.com slash hymen and use code HYMEN10.

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Your body will thank you. In the case of toxins, how do toxins actually interact with our biology to cause such problems?

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Yeah, that's right.

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Let's just sort of emphasize that for a minute. Enzymes are such a huge part of our biology that one-third of our DNA codes for enzymes. One-third of our entire genome is coding for enzymes that catalyze metabolic reactions in the body, and all those have to be functioning for us to be healthy. It's like the metabolic machinery It has to run everything.

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And toxins bind to those enzymes in a way that blocks their function, leading to faulty biology, which leads to disease.

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Examples of how microplastics show up in our environment are everywhere. Now, because of their small size, microplastics infiltrate ecosystems from the bottom of the ocean to the tops of glaciers. I mean, the Great Pacific Garbage Patch is a microplastic island the size of Texas. It spans from the west coast of North America to Japan. 70% of that debris sinks to the bottom of the ocean.

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So what happens... Unless I live to 200, then I'll get rid of them. There you go, right.

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So total load, damage to enzymes, and damage to DNA. But there's more effects, right? There's the immunotoxicity, which is leading to all the inflammatory and autoimmune diseases, right? And mitochondrial injury, which leads to poisoning of our energy metabolism. So there's damage to our gut lining that happens because of toxins that damage our enzymes in our gut, make our gut not be able to work.

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Yes, yes. Every level of our biology, there are endocrine disruptors. They disrupt our hormonal function. Every level of our biology, these compounds are interfering with them. I think you know the story, but the reason I got into functional medicine was I was living in China, and long story short, I got poisoned with mercury from the pollution there, cleaning out my air filter.

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Plus, I'd eaten tuna fish for decades when I was a kid, and I had lots of fillings. I had a level on a challenge test of 187, which is, for those of you who don't know, like if I see someone over 20, I get worried. I rarely see anybody over 100. I don't remember the last time it was 100. I've had a couple of people who had higher levels than me. One was a dementia patient.

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You know, I literally had every system in my body break down. My gut broke down, my cognitive brain broke down, my immune system broke down, I felt allergies, everything broke down. And I developed chronic flu syndrome and no one could fix me. Went to the doctor, to the doctor for years until

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Actually, I went to the conference where I first met you in Hawaii, an IFM conference, like in 97, I think. And I was on a plane with a guy who was a naturopath, and I was telling him, I just learned about functional medicine. I was going to my first conference, and I learned about this naturopath. Well, gee, maybe you should check your heavy metals. I'm like, what, really?

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So I did a hair analysis. I had high levels, and then I did a challenge test. And that was the beginning of my exploration of functional medicine. So I learned it the hard way. I learned it the hard way, and I find this as well in my patients. So many patients come in with these diagnoses, and underlying it is this toxic load. So let's talk about the kind of big categories of toxins.

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You mentioned a lot of them.

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Forever chemicals. Where were they from? Where did they get them from?

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It means about it takes five or six hours for your body to kind of metabolize and get rid of half of the BPA in your body. Did you know that over 75% of people are deficient in magnesium? That's a problem because magnesium is essential for over 600 functions in your body, including energy production, stress regulation, and deep sleep. But here's the catch. Not all magnesium is created equal.

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Microwave popcorn. Okay. Because if you said regular popcorn, I don't know.

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Yeah, immunotoxicity is a real deal. You know, I had a patient who would bring me up like Crohn's disease and got everything and turned out she had really, really high blood levels. She detoxed her from lead and she got better. I've seen this over and over in my career.

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14 million tons of microplastics exist on the ocean floor. And microplastics have been identified in the core of ice caps in Iceland, where I just came back from. Pretty frightening because it's very remote.

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You know, some of the chemicals other than metals, which we can test for, for blood tests, and we do that at Fletcher & Hough where people can get their own blood tests. But also we do it through traditional sort of challenge testing, which is where you take a chelator and it binds the metals and you can see what's going on. And the test is really not done in traditional medicine.

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It's a test that I do for anybody who's got a chronic illness because I have to rule it out. And often I'm surprised. I had a guy, for example, who had long COVID, you just mentioned. And I was kind of shocked like he had his mercury was like 93 and his challenges were really high. His blood level was 18 and he was struggling with long COVID and gut issues.

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And I'm like, well, this is what's going on, right? And so I think it's, if any, every start looking and start seeing it. And I think there's a whole swath of other compounds that are, I would call them in a petrochemical sphere that are, that are synthesized compounds that are problematic. So what are the top,

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that are concerning to you that we're exposed to on a regular basis and where are they found and how do we avoid them?

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Like sunblock or makeup.

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Microplastics are easily ingested by wildlife and then they bioaccumulate up the food chain, which then of course negatively impacts wildlife and human health because we're at the top of the food chain. So what impacts microplastics? do microplastics have on human health?

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BPA.

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There's only 144,000 other chemicals.

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I think that's the thing that sometimes is daunting for people because we're living in a sea of these chemicals. The newborn study that the Environmental Working Group did showed there were 287 chemicals in the umbilical cord of a brand new baby before it even took its first breath.

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And 217 of those chemicals were neurotoxins, everything from flame retardants, pesticides, dioxin, PCBs, DDT, things that were banned, had been banned long before, decades before these kids were born. They're in their mothers, and they're in the environment, and they're in these babies. So when you're born pre-polluted,

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Agrochemicals.

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Well, in the CDC's National Report on Human Exposure to Environmental Chemicals, scientists analyzed urine samples from 2,517 individuals, a six and above, for BPA, and they found almost every participant contained BPA. That's bisphenol A. Now, exposure from the time we're in utero is also going on. It's not just what we get when we're alive outside the womb, it's inside the womb.

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Yeah, it's true. I mean, I think I read a study that was based on farm workers, children, migrant farm workers, children, and they estimated that in the offspring of that cohort, there were 41 million lost IQ points in those children. And, you know, I think They're everywhere, right? We're sort of living in a sea of them. We can't really completely avoid them.

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I'm on the board of the Environmental Working Group, and there's wonderful guides there on how to find products that are low or don't have these compounds. Skin Deep is their skincare database. They have what household products that you can buy for cleaning that are not going to pollute your environment. There's ways you can choose food based on lower pesticide counts and 30 dozen McLean-15.

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And there's guides to what animal protein in fish you should eat and how to reduce your exposures. So there's a lot of ways to reduce your exposures, but you know, part of the problem is we really can't avoid them entirely. We're all like polluted. And and I guess they were born polluted.

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So from your perspective as a practitioner, you know, you can see this and you can see the data and it's kind of terrifying if toxins are causing all the diseases. What the heck can we do about it?

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Because other than trying to reduce your exposures and stop eating fish and don't eat paint chips and, you know, filter your water and have an air filter in your house and don't use these skincare products and stuff. we're still not going to be completely able to avoid them.

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So how do we actually start to think about this from a practical point of view of treating people with environmental toxicity and how do we diagnose them properly?

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A recent study published in Toxological Sciences analyzed 62% of samples and microplastics were present in all of them with polyethylene, what plastic bags and water bottles and food containers are actually made of. These account for most of the nano and microplastics. Also, these microplastics affect our immune system. They drive inflammation.

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I don't understand about that test. That test is a really inexpensive, common test. It's not part typically of your annual physical. It's not part of your typical hepatic liver function test. You have to ask for it specifically. It's called GVT. And I think it's something that I've been measuring on every single patient. It's not going to be high with alcohol.

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like liver disease, it can be high with fatty labor, from diabetes, from a lot of other things. But it's a very important biomarker. And as part of Function Health, which is the company I co-founded, it's part of the standard panel you get for, you know, a hundred and five hundred bucks for a hundred and ten biomarkers. But it's really important because of that.

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Now, when they're inhaled or ingested in our food, they often will cause what we call dysbiosis or imbalances in the gut flora. They'll cause oxidative stress and inflammation, which just drives further inflammation. And chronic systemic inflammation is associated with every known chronic disease.

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Very important to kind of keep your home environment clean and filled with non-toxic materials. But I think one of the things I want to bring up is this whole idea of detoxification. And it was really from a perspective of a traditional doctor and the training I had it was quackery. Our bodies detox, whatever, but there's no reason to think about improving detoxification.

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And yet, when we deeply look at the science of the biology of detoxification, which includes your breath, your skin, your hair, your stool, your liver, your kidneys, it's a whole system. And it requires the right the building blocks to actually function. It requires the right materials and the pathways have to work. And it's a really well worked out model.

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And yet we learned nothing about how to fix it, except when you're in the ER, and I was an ER doctor for many years, someone comes in with a Tylenol overdose, we give them this drug called mucrimist, which smells horrible. It's not like rotten eggs. You make them drink it, which is like punishment for taking the Tylenol overdose. And then you give them a bunch of charcoal.

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And essentially what this compound does is boost glutathione. It's N-acetylcysteine, which is essentially a supplement, right? And I was like shocked when I learned that later, but it literally will rescue the liver from failure after a big insult like a Tylenol overdose, which works by depleting glutathione. So, you know, we kind of use it in traditional medicine.

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We just don't realize what we're doing. But I think what I'd love you to talk about is sort of break down, how do we optimize each of the types of detoxification systems we have? Because it's really about building in to your life the automatic ways to upregulate the biology of detoxification in your system. And I do that every single day.

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now because I've just built it into my life because I know I'm not a great detoxifier. I've checked my glutathione snips and I have methylation snips. I have genetics that makes me more likely to accumulate toxins. So I have to upregulate those pathways.

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What's your approach to sort of giving people guidance all the way from diet to lifestyle to supplements that actually help their biology do the things it's supposed to do?

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In fact, a new study in mice found that microplastics have been shown to penetrate the gut barrier causing a leaky gut, which then creates more issues, right? We get more inflammation. And the food particles and bacterial particles then migrate into the bloodstream and the inflammation from there affects every organ, such as our liver, kidneys, brain.

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So we need an N95 filter?

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I hold my breath. It's great. I hold my breath for the entire time the gas tank is filling here.

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And they also affect our metabolic health, causing insulin resistance and worse. So this just screws up your whole liver-gut axis and increases the risk of prediabetes and diabetes and insulin resistance. So they affect every aspect of our biology. They also disrupt hormones. These are also called endocrine disruptors.

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How do environmental toxins affect our health? Well, they do it through a lot of different mechanisms, but they're basically poisons and they cause inflammation. They cause oxidative stress. They cause DNA damage. They cause disruption in our mitochondria. They damage our stem cells.

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I mean, the whole flood of environmental toxins, there's over 80,000 of them now that have been introduced to the industrial sort of world since the early 1900s that we've never been exposed to before. And we somehow have to figure out how to deal with them. Well, thank God we have a system to do it, but it's still overwhelmed. So environmental toxins, as I said, drive cancer.

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They are hugely impactful, for example, in blood sugar and insulin sensitivity. Most people don't realize that diabetes and prediabetes and even obesity can be driven by environmental toxins. Something called bisphenol A, which is a compound that's found in the lining of a lot of cans, plastic bottles, on paper, receipts from credit cards or gas stations. When you touch that, it goes to your skin.

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And bisphenol A It's a huge driver of insulin resistance and prediabetes, independent of what you're eating. It affects cholesterol metabolism. It drives inflammation, oxidative stress, mitochondrial injury, screws up our thyroid function, affects our appetite, leptin signaling. I mean, pretty much everything gets haywire when we're exposed to too many environmental toxins.

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Now, the downside of living in the modern world is that we're all pre-polluted when we're born. There's 287 known environmental toxins found in the umbilical cord blood. Maybe they take out the blood of the umbilical cord, send it to a lab, and the average amount of toxins is 287, many of which have been banned for decades, like DDT or PCBs or dioxin.

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And 217 of those are neurotoxic, meaning they're directly damaging to the brain. There's pesticides, phthalates, bisphenol A, which I just mentioned, flame retardants, heavy metals like mercury, lead, arsenic. And they have huge effects across the spectrum of human health. So what are the ones that we should really be paying attention to that we really want to avoid and get rid of?

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The first I just mentioned earlier is bisphenol A or BPA. It's found in plastic water bottles and canned foods. It's a synthetic compound that mimics estrogen in the body. We call these xenobiotics or xenoestrogens. And they're hugely impactful in regulating hormonal health and increasing risk of cancer.

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And it's been linked BPA to breast cancer, to infertility, reproductive issues, obesity, heart disease. And it's not that hard to get rid of it in your life. Basically, don't touch credit card receipts. Don't touch gas station receipts that come out of the machine. Don't eat from plastic bottles unless they're BPA free or from canned foods unless they're BPA free. So make sure you look at that.

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And many plastics contain chemical additives like phthalates or bisphenol A or BPA and brominated flame retardants, which are just a few of the main ones. So let's look at BPA. BPA is structurally similar to estrogen and actually mimics estrogen in the body, which is why it's known as a xeno or foreign estrogen.

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You can use stainless steel, glass, bottling packaging. Look for BPA canned foods. The next compound is phthalates. Phthalates are also plasticizers, and they're found in food containers, children's toys. It's banned in Europe. There's a legislation in Europe called REACH. It gets rid of most of these chemicals that are allowed in America.

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And when there's ever an attempt to limit by law or a bill to reduce our exposures, the food industry and chemical industry comes in hard with tons of lobbying dollars, millions and millions and millions, tens of millions of dollars to defeat bills. There was one on bisphenol A that got defeated.

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Unfortunately, it was trying to be banned, but it didn't pass because there was so much lobbying against it. But it's found in children's toys. It's found in like the plastic little rubber duckies in the bathtub. So they stick it in their mouth. Bad idea. Also, makeup has a lot of phthalates in it. So get rid of all your unhealthy makeups. And we're going to talk about how to do that.

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But there's a beautiful website called EWG.org, the Environmental Working Group. They have a skin-deep database. You can put in your product, what you like to use, or other products you can find that have no contaminants and see the level of toxins and what they are and find alternatives. So they also are really bad for you because they cause hormonal chaos.

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They're linked to different cancers, to birth defects, to thyroid problems. So make sure you check it out. And the basic rule is if you wouldn't eat it, you probably shouldn't put it in or on your body, right? So for skincare products, everything goes through the skin. When we go to the emergency room, the heart attack, what's the first thing we do?

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As a doctor, we slap on a toothpaste tube cream full of nitroglycerin because it goes right through the skin and it's the fastest acting, but I'm taking it by mouth or before we can get an IV and we just slap that on. And so it goes to the skin, hormone patches, testosterone gels. We know the fentanyl patch. I mean, there's all kinds of drugs that are delivered through the skin. So

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When you're putting it on your skin, it's actually getting inside your body. So you want to make sure that if you wouldn't eat it, you shouldn't put it on your body. Like coconut oil, you can eat that and you can put it on your body. So that's a win. But there's a lot of products out there that are safe that you can use. Another one that's concerning is glycol ethers.

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It binds to the estrogen receptors and then it alters hormone signaling, which is not a good thing. BPA causes epigenetic changes. So it literally changes the way your genes are expressed by something called DNA methylation. And then that causes all kinds of other issues, reproductive issues, cancer, metabolic issues, weight gain, and It also affects reproductive system function.

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They're in household cleaning products, cosmetics, paints. They damage fertility. They lead to birth defects. They worsen allergies, asthma. These are really bad because they're pretty much in all of our household cleaning products. The Environmental Working Group, EWG, also has a whole guide on household cleaning products.

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So you can use the least contaminated products or ones that have no toxins in them that work well. So make sure you check that out. And there are so many other toxins like heavy metals, mercury, lead, arsenic, mercury is from fish, from our fillings, from coal burning plants, pollution. Lead is often found in crystal wine glasses or glaze plates.

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I see many, many patients have those and they get sick from that. It can be in the ground. It can be from coal burning. If you're looking at a cement plant or a coal plant, That basically goes up in the atmosphere, comes down in the soil. Your kids are playing with it. It'll be dragged in the house. The baby's on the floor. So lead exposure is real. There's houses that still have leaded paint.

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All the leaded gasoline that was used for years, all that went in the air and goes down in the soil. It can be in vegetables if you're growing in an urban environment. For example, you're growing greens. You think you're eating kale and being healthy. It could be full lead.

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Now, arsenic also is a big problem, and it's found in rice in many places because in the ground, it can be in pressure-treated lumber that you have on your deck and get on your feet. It can go actually –

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in uh in chicken feed to prevent the the feed from going moldy which is great for the feed in the mold but it's not good for you and it gets in the chicken you eat it so it's pretty it's pretty important for us to make sure that we get rid of those um so i think the the key is um We need to avoid toxins. And so the question is, what are the top strategies to reduce our toxic burden?

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Well, we can basically remove the toxins, but we also have to upregulate our detox system. So the first thing is avoid plastics wherever you can. Try stainless steel products. Like containers, I have those or glass containers for storing food in your fridge, stealing some water bottles, glass containers are great for leftovers. Don't buy water and plastic water bottles, get a water filter.

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I like reverse osmosis and you can actually get a water bottle, bring it with you. Make sure you detox your home. Get simple cleaning products, laundry detergent, cleaning products for windows, for counters, for dishwashers, stuff, everything. And there's a great source, Thrive Market. It's an online grocery store, basically.

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You can get all the best cleaners from seventh generation and other eco-friendly, non-toxic food companies. And now, of course, check out AWG's guide on household cleaning products, on skin care products. They're great. So I think... Make sure that you just are diligent about getting toxins out of your home. Second is mercury is a big one. And often we don't pay attention to what we're eating.

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And people eat tuna fish, swordfish, sushi. Sadly, all the oceans have been polluted. And no matter where you get your fish from, it's pretty much pre-polluted. Because microplastics, mercury, and other toxins, PCBs, farm fish can be just as bad. So there are a few kind of ways to get around it. One is to eat very small fish, sardines, mackerel, herring, anchovies.

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Small salmon can be okay, but still that can have mercury. Also, there's a great regenerative aquaculture company called Seatopia.fish, and they actually provide fish. beautiful, delicious, clean fish that you can get frozen, sent to your home. It's amazing fish actually. And, um, also reduce your exposure to, uh, the, the problems that are from, um,

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So when you have exposure to these microplastics and chemicals, it impacts your ability to reproduce. BPA, for example, impacts the female reproductive system and fertility by effects the maturation of eggs in the beginning of your menstrual cycle. And BPA is also associated with PCOS or polycystic ovarian syndrome and endometriosis, which by the way, is an autoimmune disease.

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You know, all the chemicals in your environment by having an air filter in your house that reduces their airborne pollution. Indoor air pollution is a real thing, whether it's mold or whether it's other things, contaminants, off-gassing from furniture, rugs. I mean, you want to obviously try to have a clean home and not full of products. But, I mean, you buy a Tempur-Pedic bed and it smells awful.

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It's off-gassing. Those are called VOCs, volatile organic compounds. You really want to avoid those in your house. And then you wanna start to learn about how to actually upgrade and increase your body's own detoxification system. And the best way to do that is by using a couple of strategies that are really important. One is maximize your intake of phytochemicals.

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Plant-based compounds, these nutrients in plants, work on upregulating different pathways in the body, including a lot of detox pathways. There's amazing cornucopia of phytochemicals that work on boosting glutathione and boosting our detox pathways and increasing our ability to get rid of stuff. So the biggest category is the cruciferous vegetables, broccoli, collards, cabbage,

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kale, Brussels sprouts, they really upregulate lutefione in the body and help to maximize the main detoxifier. Also, there are amazing things like garlic and onions that also contain sulfur that are great for detoxification. Also, things like rosemary, curcumin, Ginger and the skin of a lemon, like if you grate lemon into a salad or something, the skin of a lemon has limonene.

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These all help upregulate our detox pathways. We also need the right nutrients, right? We need methylation support, B12, folate, B6. We need magnesium, selenium, zinc, and many other minerals and vitamins. to actually help upregulate our detox pathways. We need amino acids in the form of protein to help with some of the amino acid pathways.

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So there's lots of ways we now understand the body's own built-in detox system, and we have to support it. The next thing you do is sweat. So your body gets rid of toxins through both exercise, increasing the lymphatic flow and circulation through exercise, increased circulation, and also saunas.

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So a sauna is an amazing way to boost your detox system and help body remove a lot of environmental toxins if you're fat soluble. And you can actually measure them on the sweat. You also want to take the right supplements, as I mentioned.

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So you want to take additional support of a good multi, methylating support, zinc, vitamin C, glutathione, boosting stuff, N-acetylcysteine, lipoic acid, milk thistle. A lot of other herbs can be used to help to boost the body's detox pathway. So I highly recommend getting on a regular support system for that. I do because we're all exposed. Sometimes if you have a real big issue...

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You might need to see a doctor and get treated, like I did for mercury poisoning. I needed chelation. I needed to actually use a medication to help remove the metals from my body. If it's lead, you can use EDTA. If it's mercury, you can use DMSA. And they're extremely effective. They need to be used properly and safely with a doctor's supervision.

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BPA doesn't just affect women, it also affects men and it screws up spermatogenesis, meaning the making of new sperm. It's also associated with lower testosterone levels and reduced sperm count, reduced sperm motility and increased sperm DNA damage. Not what you want to have if you're having a baby. We call these changes epigenetic changes. They're imprinting on your epigenome

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There's a lot of steps to properly getting rid of mercury, but you need a good functional medicine doctor. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions.

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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which then has transgenerational effects. So what happens to, let's say, the grandparent can happen to the grandchild because of the insult that happened to the grandparent. This affects the fertility of progeny of many future generations, which is very scary. And we're seeing all kinds of weird stuff in animals, even in humans, general abnormalities, influence on brain sex development.

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Most supplements only contain one or two forms, but magnesium breakthrough by Bioptimizers gives you all seven essential forms in one capsule. So your body gets exactly what it needs, where it needs it. I take magnesium breakthrough every night, and I've noticed a huge difference in my sleep, stress, and muscle recovery. It's a game changer.

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And BPA also has bad effects for men, right? They're anti-androgen. Androgens are male hormones. They're responsible for the maintenance of male sex traits like, you know, hair on the body and muscle mass and all the things we like with men, but BPA affects the brain sex development in fetuses and alters gene expression.

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So it literally changes the reproductive system of the developing fetus, which is really terrifying to me. And we're also seeing a lot of linkages to these environmental chemicals and plastics with obesity. They're called obesogens. carcinogens, but obesogens. And human studies have shown a positive correlation between urinary levels of BPA and your BMI, or your weight.

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According to the NHANES data, this is the National Health and Nutrition Examination Survey data, which is tens of thousands of Americans over decades and decades, those with the highest levels of BPA exposure were more likely to be obese. Now, why? Could it be just because the people who were studied

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who had a high bpa also didn't pay much attention to their health for other reasons that's called the unhealthy user bias or maybe you know it's because they're eating more processed foods and eating drinking from more plastic stuff maybe that there's a reason there but the mechanism is that it has estrogenic activity and it promotes fat cell division and accumulation so basically bpa causes insulin resistance it causes more fat cell accumulation it inhibits the release of an important hormone called adiponectin which is an anti-inflammatory

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insulin sensitizing hormone and it actually also helps regulate blood sugar burning of fat and it's secreted by fat cells but when you have high levels of these toxins you don't get adrenectin and you don't get all the benefits bpa is also linked to abnormal cholesterol and dysbiosis which is the mouse in the gut floor endotoxemia meaning toxins getting in body from the gut that are caused by damaged gut lining they're also linked to oxidative stress to insulin resistance high levels of fasting insulin and also inhibits

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Fat breakdown and leads to weight gain. So these are really nasty and they're everywhere and it's allowed in our food supply. What else does BPA do? Well, I mean, you probably don't want any of this in your system. And it's, by the way, everywhere. You really have to pay attention to cans and packaging and credit card receipts and ATM receipts. All of these have BPA in them.

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So you just want to, you don't want to touch them. I never get the receipts. Also, BPA causes cancer. It binds to estrogen receptors, the ones we call alpha and beta, and it activates the same signaling pathways in these estrogen-sensitive tissues from estrogen, and that leads to breast cancer, ovarian cancer, uterus. It can even affect prostate health.

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This increases all kinds of bad things like cell proliferation, cancer cell formation, cancerous tumors. And depending on the genetics and your environment and the level of exposure, your risk is going to be higher. Now, there are other mechanisms that BPA can... cause a damage with, and those include what we call cytotoxicity, which just means it's a poison.

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So it's just directly poisons the cell. It creates oxidative stress and it damages our DNA, which has tumor effects. So there's just many, many pathways that this is bad for you. What else? If there wasn't something else, well, there's another thing, right? Heart disease.

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The long-term adult exposure to BPA is associated with all sorts of things like heart disease, hypertension, atherosclerosis, plaque development, heart attacks. As we saw, the data is just pretty scary about this.

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Right now, Bioptimizers is offering my listeners a special discount. Just go to bioptimizers.com slash hymen and use code HYMEN10 at checkout. Don't wait. Your body will thank you. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

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And the research shows, for example, a 10-year study in the UK done by Meltzer and others found that higher BP exposure correlates with an increased incidence of coronary heart disease, more heart attacks. Another observational study, and this is observational, but it was pretty scary actually in the New England Journal of Medicine, and it looked at the presence of

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micro and nanoplastics in the plaque of 304 asymptomatic people who underwent carotid endarterectomy that's cleaning out the blockages and then the arteries in the neck and that can help prevent strokes and they looked at the microplastics in that plaque and they tried to track it

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how it correlated with heart attacks strokes and death from all causes about 34 months later and what was really frightening was that polyethylene one of these microplastics was detected in the carotid artery plaque of 58.4 percent of patients and pvc from pvc pipes polyvinyl chloride from vinyl flooring credit cards medical devices furniture was detected in 12 percent of patients now when they looked through a special kind of microscope called an electron microscope looks at

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very small, small things. It showed visible jagged edged micro and nanoplastic particles in the plaque, significantly increasing the risk for primary endpoint events, meaning heart attacks and strokes by 453%.

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Meaning if you had higher amounts of micro and nanoplastics in your carotid artery, you had a much, much higher risk of having a major cardiac event or a stroke than those who didn't have those microplastics in their arteries. Now, other studies have shown that people with high blood pressure and low heart rate variability tend to have higher total urinary BPA. So that's concerning.

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So it can cause high blood pressure and heart rate variability is a very important measure of your overall cardiovascular fitness. So what are the top sources of microplastic exposure? You want to know now that it's causing all these bad things. Ultra processed food and packaging. Just don't eat crap. You're going to feel like crap. It's not good for you. There's no reason to eat it.

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It's not actually food. You should never, never put that past your lips. And I've done many podcasts. You can go back and listen to them on what ultra processed foods are and what they do, but it's pretty frightening. So where are you going to find also these microplastics? Well, cans, BPA lined cans, coffee cups, lids. We drink in all these coffees. I mean, bring your own cup, right?

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bring your own salt even salt has it table salt which is you know ultra processed food also has a lot but sometimes that has micro plastics tea bags you know tea bags are fine coffee filters but they're not polypropylene is a type of plastic that's used to seal tea bags and it's kept keeps them kind of together in hot water but not good because that plastic can leach into your tea a single plastic tea bag at the brewing temperature can release get this 11.6 billion microplastics and 3.1 billion nanoplastics that's scary this is from

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Environmental Science and Technology Journal, Keurig Coffee Machines, those plastic tubing and the plastic little things that they do. I mean, I don't think we should be using that. Plastic water bottles, soda bottles, any beverage container, which is BPA line, plastic containers, cups, bags, shrink wrap, Tupperware, often cutting boards.

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You have to be really careful and just try to use natural products. Personal care products, also another big source of these microplastics. Face wash has these microbeads, exfoliants, phthalates and lotions, creams, toothpaste.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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Use Skin Deep, which is a database from the Environmental Working Group that gives you a guide on what to eat and use and eat on your body and what to clean your house with that doesn't have all these crappy things in them. And watch out for your makeup. As I said, you know, skincare products are full of these microplastics. What about your clothes? Well, clothes also are an issue.

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Polyester and synthetic fibers also are a big issue because when you wash them, those microplastics drain into our water supply. And a friend of mine has an appliance company he's a CEO of in Europe called Archilek and has developed a microplastic filter and he's open sourced it to all manufacturers of appliances. I don't know if they're using them, but they should. And what about kids?

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Well, toys, plastic toys, especially those made from polyethylene, which can lead to direct exposure to these chemicals when they're chewed or sucked on by kids. Kids stick everything in their mouth. So all these plastic toys for babies and kids are terrible. Also, there's a bunch of other places I mentioned.

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Receipts, you know, credit card receipts, ATM receipts, gas station receipts, medical equipment like tubing, IV bags, disposable gloves. And all that gets to us over time. They enter the body through food and water, through inhalation, through skin exposure. That's kind of bad news, a little depressing, right?

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We are all inundated with these microplastics and these environmental toxins, but there is good news. You can detoxify from these things. You can actually get rid of them from your body. You have to do a little work, but you can. BPA has a rapid clearance rate, so it doesn't really last that long in the body, only about five or six hours.

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It means about it takes five or six hours for your body to kind of metabolize and get rid of half of the BPA in your body. The bad news, we're exposed all the time. So it's hard for the body to get to net zero. And we're going to actually measure this in function health panels soon. We're going to measure BPA levels. So you can even test them. You go to functionhealth.com forward slash mark.

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We're not quite up there yet with that test, but we'll get there soon. We'll also look at PFAS for every chemical. So we'll be able to start testing these things and you can see your exposures. So the first step is really to reduce your exposure. How do you do that? Air filters and water filters. So water filters are great. You can use AquaTrue, LinkedIn show notes.

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So just a reverse osmosis filter. Other types are fine. Swap out plastic food containers with glass ones. Don't eat ultra processed food, right? So you're going to reduce your exposure to microplastics and phthalates and PFAS from processing and packaging. Swap out your plastic cups for glass cups. Use rock salt like Redmond's real salt. That's my favorite.

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never heat food or drinks in plastic ever in the microwave or anywhere else stay away from the instant meals that you cook in plastic like a cup of noodles soup rice just don't do that avoid drinking from plastic water bottles which is hard to do but we should definitely be doing that both to not pollute the planet with plastic but also to not pollute ourselves i

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A new study found that a liter of water from plastic water bottles contained, and this is scary, 240,000 detectable plastic fragments. I'm going to say that again. A liter of water from a plastic water bottle contains 240,000 detectable plastic fragments. And that's about 10 to 100 times more than previous estimates. And about 90% of these fragments were nanoplastics, not microplastics.

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Also, you can use a steel water bottle, a stainless steel water bottle. I would encourage you to do that. I have one. Avoid commercial to-go coffee cups, like from a coffee shop. They're usually lined with BPA. Ask to fill a stainless steel travel mug or transfer the hot contents to a safe container, especially right after you get it. because I don't want to leave it in there.

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. What exactly are microplastics? Well, microplastics are tiny little plastic particles less than five millimeters in size.

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Avoid cans, especially acidic food and drinks like soda, tomatoes. Leach out unless it's a BPA-free can. There's companies that do make those. BPA concentrations up to 40 times higher in canned food from sterilization, pasteurization. Don't try to have canned foods unless you know they're BPA-free cans. Don't take the receipt. You know, you can... Most of these have a BPA coating.

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You can email it or text it or something, but don't touch it. Don't use plastic tea bags. Use tea bags that are organic, unbleached, 100% plastic-free, toxic-free. Cotton coffee filters are fine. Don't use Keurig or plastic tubing for coffee. You can use a stainless steel French press, pour over coffee. And again, as I said, say no to receipts. bad idea. Get an air filter. HEPA filter is great.

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I like Air Doctor. I'll put a link in the show notes. Watch out for also something called BPS because as soon as they find a chemical is bad and go, oh, BPA is bad, they come up with something else, which may not be better, right? And BPS is used as a replacement for BPA, but it can actually be more toxic. That's how you reduce your exposure. That's the first step is get rid of the source.

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How do you actually detoxify your body from the microplastics? Well, your body has a built-in detoxification system, so you have to support those pathways. And it works better than any crash diet or juice cleanse. So you have to support it by eating the right food. Foods actually have components in them that help your body detoxify. So what are they?

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

Coming up on this episode of The Dr. Hyman Show. Now, according to this theory, as long as you eat fewer calories than you expend, you'll lose weight, right? Well, it doesn't matter if the calories come from a thousand calories of soda or a thousand calories of broccoli, all calories are the same in this model.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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They can get online, they can buy it from different places, and people can get very sick from it. So I think I would watch out for that. Now, there's a large part of the way traditional medicine is that misses the mark, no pun intended. because it doesn't address root causes. And functional medicine is about root causes. It treats symptoms, not mechanisms. It treats symptoms, not causes.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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So it doesn't focus on prevention or lifestyle. There's no early intervention for prediabetes or weight gain. There's no lifestyle or exercise prescriptions that really are integrated into our healthcare system. There's no payment system for it. I say, you know, if people and doctors got paid to do this, it would work, right?

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. How did obesity triple in the last 60 years from about 13% of the population to 43% of the population? I can guarantee you it's not an ozempic deficiency.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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I remember working on health policy in 2008, and I was met with the Secretary of Health and Human Services, and we proposed a lifestyle change program where we would basically

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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guarantee that people would become healthier and reduce health care costs and if they didn't we would pay back the money that medicare paid us and uh or paid the doctor and she said well this is great but who's gonna learn how to do it well i said if you pay for it it's like if you pay for angioplasties people will figure out how to do it there was nobody who said oh well how do we reimburse angioplasties no doctors know how to do it because it's a brand new procedure well guess what as soon as they pay for it

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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people figure out how to do programs at work. And we often don't do things until it's too late. We wait and see. I had a patient who had a blood sugar of 110, and I said, did you see your doctor about this?

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And she said, well, yeah, but they said, well, come back later when I get higher in my blood sugar, and then we can treat it with diabetes drugs, rather than dealing with the fact that he was already on his way.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Rather than dealing with the root causes, which is our food system, we're trying to get a quick fix with these GLP-1 agonists like Gozempic, which do help suppress appetite, which do reduce calorie intake. But it really is important to deal with the causes, not just the...

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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problem that is is is uh quickly fixed by a drug because there's downsides to it and the real issue is our excess intake of refined starches and carbohydrates and sugar ultra processed foods and a lack of the ability or access to follow a really whole food nutrient-dense diet that's full of satisfying foods uh lots of fiber fruits and vegetables protein good fats

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And, you know, the fact that we, you know, don't live an active lifestyle, the fact that we don't use our bodies, the fact that we're under-muscled and our metabolism is slower, all these things drive obesity.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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I think, you know, one study by Kevin Hall at the NIH showed that people who are freely allowed to eat as much food as they want, whether it's ultra-processed food or whole food, they ate 500 calories more of the ultra-processed food because there was no... rate-limiting thing in the brain or the body.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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It was like the body didn't recognize it as something that was food, and so it just kept getting more and more hungry in order to satisfy some nutrient needs. But it was like looking for the love in all the wrong places. So it's important that we also focus on nutrition quality and our diet quality.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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You know, people are eating all this ultra-processed food, but they, you know, they may be eating the same stuff, but just less of it because they're nauseous. But, you know, If you focus on a lower calorie intake, which is what happened with Ozempic without focusing quality, you're going to become nutritionally deficient. You're going to get worse metabolic dysfunction.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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You're going to have copper, selenium, mineral deficiencies, zinc deficiencies. You're not going to get protein, potentially have muscle loss, which definitely happens. You know, when you look at these studies, they don't look at body composition. They look at weight. And weight is not exactly the most effective way to look at your metabolic health.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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It's really looking at how much muscle you have, how much fat you have, where it is. Is it in your belly? Is it in your arms or legs? And the percentage. And so body composition is something that's critically important to do. And yet most of the studies don't look at it because they don't want to see it. The drug companies don't want you to tell you. So they just measure weight loss.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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They don't measure the percent fat loss versus the percent muscle loss. They don't look at the ratio of body fat, percent of body fat. They don't see how all this works. So if you lose lean muscle, it's serious. If you lose lean muscle, that's where your metabolism is. That's what your energy factories is. That's where your glucose sink is.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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So basically what happens is, especially in the elderly, if you lose more muscle, you're gonna become more frail and weak. But even if you don't, when you lose the weight, if you lose 40% as muscle, which you do with these drugs, then

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Functional medicine provides a better framework for understanding root causes, particularly around obesity, metabolic dysfunction, and type 2 diabetes, and provides a way more sustainable and affordable treatment that works. I've seen this over and over again. We're going to talk about that in a minute. So let's get deeper into what's going on here in America.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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let's say you gain the weight back after you stop, you may be the same weight as when you started, but your metabolism will be slower because usually you gain all the weight back as fat. So you don't gain back the muscle. So you basically end up worse off and needing to eat less and having a slower metabolism after the fact. So it's really quite concerning.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Now, the implicit message here is that you're overweight because you eat too much and you don't exercise enough. In other words, it's your fault because you don't have the willpower. And the subtext is that you're lazy glutton. I don't believe that. This is just nonsense. You know, I often remind people that sleep is not just a luxury, it's a necessity.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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I mean- God, how radical you are.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Clearly, that's misinformation, right? Eating healthy and exercising and being in the sunlight, God forbid.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Why is this drug important and why are we seeing such increased use of it? Well, we have a problem. There's no denying that. As I said, 93% of Americans have some type of metabolic dysfunction because of poor diet and lifestyle. That means only 6.8% of Americans are metabolically healthy, meaning they're not somewhere on the continuum of

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Yeah. And just for people background, peptides are things that our bodies make and they're the communication networks. And there's tens of thousands of these molecules and insulin is one of them. And people are using peptides like thymus and alpha-1 or BP-157 for sports injuries. These are things that are available. Some of them are in a prescription like Ozempic.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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There are other ones like Mylesi, which is a prescription for sexual arousal in women and men. So there's a lot of things out there that are used. as in traditional medicine, over 70 of these peptides have been approved. And they're things that the body uses naturally. So they're not things that are pharmacological agents.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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They're actually things that the body has and uses as part of its normal physiology. So GLP-1 is that. And so when we say GLP-1 agonist, which is what these class of drugs are, it means they work to stimulate the GLP-1 receptors to have the effects of GLP-1.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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That's one jar off for people listening.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Or high doses of insulin, which was one of the first peptides ever synthesized and has been around for a long time. Right.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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uh type 2 diabetes meaning they don't have high blood pressure high cholesterol high blood sugar or overweight or had a heart attack or stroke so only 6.8 of the population meet that criteria the rest of us are metabolically unhealthy and somewhere in that continuum six and ten have a chronic disease four and ten have two there's over 400 million people around the world who are diabetic

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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So, ghrelin doesn't work because ghrelin seems to make you hungry. So, people are hungry even when they're overweight and maybe GLP-1 deficient.

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Environmental toxins, who knows, right?

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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So... And does that mean, like, 75% of the people who are overweight in America have this mutation, or is it something else?

The Dr. Hyman Show

America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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It seems like probably a larger portion of maybe the severely obese might have that, right? What were you going to say, Kelly?

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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Yeah, gene expression changes. I think genes are complicated. There was Darwin, which is, you know, genes change by natural selection over millennia. And then was Lamarck, who said traits can be passed from generation to generation. And Lamarck was kind of dismissed, and Darwin won the day.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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But the truth is, they're both right, because Darwin is about gene changes, and Lamarck is really talking about epigenetic changes, which can happen from generation to generation. And I think one of the things we're seeing now is generations of kids who are born to obese parents.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And the consequences of that, the epigenetic changes in the womb that happen from the environment that the baby is bathed in, from processed food and sugar and starch and lack of exercise and stress and all the things, environmental toxins, all of that is programming these children.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And we know this data from many, many epigenetic studies is programming these children to be obese, have heart disease, have diabetes, end up with cancer and many other problems. And they're kind of screwed before they were even born. So these kids come into the world and then they're,

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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more likely to be obese or more likely to have these programmed epigenetic changes that maybe are affecting the expression of the genes. So the genes don't change, but the expression changes. And that's an important point.

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90% obviously are type 2 diabetes or more. 40 million Americans or one out of every 10 Americans has type 2 diabetes, which is terrifying to me. As I mentioned, over a billion people worldwide are obese and over 2 billion are overweight. 43% of US adults are obese. 75% are overweight. 40% of kids are overweight. This is really a problem.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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I'm not so sure I'm up for giving kids six years old. That's another conversation. I think that's a little extreme.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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You're thinking from public policy, social. I'm a doctor. Tina's a doctor. We're both thinking about the patient we see in our office who's stuck as you know what. And how do we help them? And I've had patients who have lost 200 pounds, 150 pounds, 110 pounds, 116 pounds, 138 pounds just using food as medicine. But it's tough for them. They can do it.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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But the question is, is there something else that could be done in a way that actually is, like Tina was saying, is physiologic that doesn't use this kind of heavy-handed pharmacologic approach to actually help people with fixing some of the metabolic and biochemical things that are going on? And I think this is an open question. I think we need more data on this.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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But I think what you're saying, Tina, is really interesting, that there are effects of this natural peptide. that are different than just regulating weight. And they may be working through other mechanisms. I had a patient once say to me recently, can I just take Phentermine? And that's basically an appetite suppressant. It's basically speed or crack.

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And basically, yeah, it's like crackheads are so skinny because they want to eat with their appetizer pressed. But it's basically speed. And I said, no, no, no. This is really not good because it's going to cause you to be anxious, palpitations, and have all these issues of sleep. I think it's not a good idea.

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But then we talked about Ozempic maybe being a solution because it can be done in a way that is different, that works physiologically and works on some of these other pathways that I think people aren't aware of. Like the neuroinflammation is a big one. And I think what we're seeing is sometimes decreased suicide rates. We're seeing decreased depression.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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We're seeing a lot of other things with these drugs. And I think, well, how is that happening? And what's probably happening in my view is people are eating less of the crap because they don't want it. And so their brain and their body inflammation is going down. And maybe some of the effects of the GLP-1 drugs are anti-inflammatory by mechanism.

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They are. And so if that's true, then the neuroinflammation crisis, and again, I've talked a lot about this on the podcast and written a whole book about it called The Ultramind Solution. is our brains are on fire and our brains on fire lead to depression, anxiety, suicide, aggression, you know, societal division, Alzheimer's, Parkinson's. I mean, the list goes on and on.

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Anything that affects the brain is about inflammation. So these drugs may modulate that. It's fascinating. So they're being studied for Alzheimer's and many other things. Now, I think the idea that we should just like fall in love with this drug and it's great for everybody and we should put it in the water. I don't think Tina or anybody I think who is smart about this thinks that.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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But for the select patient, given in a way that can actually regulate some of these pathways, I'm not so sure. It should be thrown out. It's like any tool. It's like any tool we have in medicine. It's for the right person at the right time, the right dose.

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So why is pharma starting the dose so high? I mean, the injection first dose is 0.5 milligrams, then it goes to one and two. You're talking about using 0.1 or 0.08 to start, which is a fifth of that.

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But what if you had someone who was... But the median American is... What would you do if you had someone come in who was like 350 pounds who would you start them on? Or the average American.

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You have to have a license to put them on and to take them off.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And do they work at that low dose for people? Yeah. What if they're, for your patients who are not really doing it for weight issues, I understand. Everybody lost weight. But what about for people who are like 300 pounds? Did you start with the same dose?

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And the obesity rates are staggering. Teenage obesity is at over 22% from between 12 and 19 year olds. And as I mentioned, 40% of kids are overweight. This is not a problem that's because of genetics. It's a problem because of our toxic food environment. And the cure isn't a drug, especially a drug that has serious side effects and needs to be taken for a long time or lifelong.

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So this compound which our body makes maybe is deficient because of why? Why is it because of epigenetic programming? Is it because of our microbiome changing? Is it because of toxins in the environment?

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Yeah. I've watched this- Erica, my class.

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America’s Obesity Crisis: Is Ozempic a Cure or a Cover-Up? | Calley Means and Tyna Moore

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And my daughter- My husband's margarine. That was what I lived on when I was a kid.

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Well, weight loss can be super confusing. When you hop on social media, it seems like everyone has the answer. And yet, despite the endless information at our fingertips, many people are suffering and are trying, but failing to shed unwanted pounds and keep them off. Now, the government dietary guidelines and nearly all doctors, nutritionists and all professional associations

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Tell us that weight loss is simply about energy. You need to burn more calories than you eat. You need to eat less and exercise more. Now, this is called the energy balance hypothesis or energy balance model of weight. Now, according to this theory, as long as you eat fewer calories than you expend, you'll lose weight, right?

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Well, it doesn't matter if the calories come from a thousand calories of soda or a thousand calories of broccoli. All calories are the same in this model. Now the implicit message here is that you're overweight because you eat too much and you don't exercise enough. In other words, it's your fault because you don't have the willpower. And the subtext is that you're a lazy glutton.

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I don't believe that. This is just nonsense. The story of weight gain and weight loss and metabolism is far more complicated than that. Now, Americans have been doing their best to follow this advice of eating less and exercising more for the past 50 years, and yet obesity rates have gone from 5% when I was born to 42%. How do we explain this?

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The truth is the science of weight and metabolism is complex. It's about calories for sure, but not only calories. The science is clear on this. Not all calories affect our metabolism in the same way. You see, food contains calories, but also the type and quality of those calories impacts the way the body functions beyond the energy they contain. You see, food is information.

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It's instructions or code that impacts your hormones, your immune function, your brain chemistry, your gene expression, and your microbiome in ways that have a huge effect on weight and metabolism. If the calorie model doesn't completely explain our obesity epidemic, is there something we're missing? And the answer, my friends, is yes.

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Now, this is a great business model for Pharma. You have a very expensive drug that needs to be taken forever. It's a goldmine and it creates customers for life. But teens have a problem. They're targeted by the food industry. They have all sorts of issues around eating disorders. There's lots of unlawful advertising and targeting of kids, videos going viral on TikTok.

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The last few decades of research have shown that a calorie is not a calorie. Now, yes, in a lab when they're burned, calories are the same. But when you eat them and the information has different effects on hormones or your brain chemistry or your immune system or your microbiome, they are not the same.

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So a calorie burn is a calorie burn, but a calorie eaten is not a calorie eaten, to quote my friend Robert Lustig. Now, if our current theories don't completely explain our current obesity epidemic, then we need a new theory or maybe theories. The emerging model of weight gain and weight loss that's coming out of the science is called the carbohydrate insulin model.

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Now, this theory posits that refined carbs and sugar calories drive high levels of insulin. And that's the fat storage hormone that makes you store fat. It locks the fat in the fat cells and it slows your metabolism. Not a good combo if you want to lose weight. And the special type of fat that's stored, which is your belly fat, is actually a different type of fat. It's hungry fat.

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But is this true? And what does the research say? Well, today we're going to discuss the functional medicine approach to weight loss. It zooms out and looks at root causes and mechanisms and includes all the variables that affect weight and metabolism.

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We'll see whether weight loss is simply about eating fewer calories or maybe about fixing your hormones or whether other factors such as toxins also influence weight. So let's cut through the noise and offer a science-backed holistic roadmap to weight loss and metabolic health.

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So whether you want to lose that extra couple of pounds around the midsection or transform your body composition completely, I hope you'll find this episode helpful. Let's get started. So what makes us gain weight? Now, there are two main schools of thought for what makes us gain weight, which are truly the subject of a lot of debate, the energy balance model and the carbohydrate insulin model.

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We're going to talk about them. Now, later in the discussion, we'll discuss other factors that can influence weight gain. It doesn't just stop with calories or diet or the carbohydrate insulin model or energy balance model. There's a lot of more things that can impact your metabolism. But first, let's take a look at the main

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diet-related theories, the two of them, that lead to weight gain and the pros and cons of each one. Okay, let's start with energy balance model. Now, this is the one that we've all been following for decades and decades and it's sort of not working out for us, right? Eating less, exercising more, how's that working out for you?

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Well, let's talk about what it says and the science behind it and what makes sense about it and what may not. The energy balance model suggests that your body weight is maintained when the calories we take in in eating and drinking, equals the calories we expend, right?

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Our basal metabolic rate, plus our physical activity, plus digestion, or what we call the thermic effective food, regulates your weight. And basically weight management and weight maintenance occurs when energy in equals energy out. If you want to lose weight, well, you need to take in less energy than you put out, right?

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If you gain weight, you want to gain weight, you have to take in more energy than you burn, right? This considers that all calories are metabolically alike. and that you can lose or gain weight on any diet. It doesn't matter where the calories come from. The dietary guidelines from America has been primarily based on this advice.

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The 2025 USDA Dietary Guidelines state, quote, Losing weight requires adults to reduce the number of calories they get from foods and beverages and increase the amount expended through physical activity. In other words, eat less, exercise more.

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And it's really concerning to me. People don't realize that there's literally $10 billion or more spent just directly targeting junk food and processed food ads to children. And now there's currently trials going on in kids as young as six years old for Govino Zepic. I mean, six years old. What are we talking about here? This is nuts. And it's not addressing the root cause.

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The Endocrine Society says, quote, the impact of diet on obesity risk is explained largely by its effect on calorie intake rather than by changes of either energy expenditure or the internal metabolic environment. In other words, a calorie is a calorie is a calorie. Unfortunately, that's not exactly a true story, according to the science. So what are the pros of this energy balance model?

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Well, it's simple, right? Energy intake has to equal energy expenditure or you lose or gain weight if you're out of balance. And it's an easy, straightforward, universal model for weight management that basically everybody can understand. Calories in, calories out, eat less, exercise more.

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People say this is true because it's based on the first law of thermodynamics, which means energy cannot be created or destroyed, only transformed. Now, this is true, but you have to understand the definition. The definition requires a closed system. If you just look up the first law of thermodynamics, it means energy cannot be created or destroyed in a closed system.

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The body is not a closed system. We've got so many variables like hormones and the microbiome. your immune system, so many other things that regulate your response to energy. It also embraces physical activity that's needed to maintain a healthy weight and wellness, which is great. I think that's important exercise, but you cannot exercise your way out of a bad diet. I promise you that.

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Anybody who's tried will know what I'm talking about. And this also allows for diet flexibility, right? As long as you quantify energy intake and expenditure, basically counting calories and counting steps, basically, then you can follow any dietary approach, low fat, low carb. You could drink Coca-Cola as your sole food. It doesn't matter as long as you monitor and track your calories.

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Intuitively, it just doesn't quite make sense, right? It doesn't make sense that all calories are the same because any kindergarten kids would say, well, gee, if you drink a thousand calories of Coca-Cola or have a thousand calories of broccoli, probably not the same.

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Even within this model, they do acknowledge, and this doesn't quite fit the model though, that ultra-processed, hyper-palatable, energy-dense foods impact our brain chemistry, makes it easier to overeat. Well, so they're saying, well, maybe calories aren't the same because some calories make you overeat. Well, that doesn't make sense, right? If it's just calories in, calories out.

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But they also say in the same breath that there's little human evidence to suggest that hyperpalatability is related to overconsumption. Well, that's just not true. I mean, the NIH study from Kevin Hall, we've talked about before on the podcast, where he basically gave people ultra processed food or whole foods and told them to eat whatever they want.

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People who ate ultra processed foods were hungrier and ate 500 calories more a day. Now, research supporting this model, this energy balance model is there. There's some research about it. Of course, it depends which studies you look at, how they're looked at, and just sort of sifted through.

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But a meta-analysis of 32 controlled feeding studies argues that when calories are controlled, metabolism and weight loss are essentially the same on a low-fat versus a low-carb diet. But you have to look at what defines a low-carb or a low-fat diet. Is it 10% fat? Is it 10% carbs? Is it 50% fat? Is it 50% carbs? Like... It matters, right?

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And so maybe some of the differences are not really that significant in order to shut down insulin. We'll talk about that. In the studies, again, a little bit contradicting the model because if all calories are the same, they should affect you the same, right? But they do acknowledge that macronutrients account for the differences in the distribution of body weight.

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So for example, high carb diets promote more belly fat than high fat diets, which don't promote more belly fat. In a systematic review and meta-analysis of randomized controlled trials, it was published in the British Medical Journal.

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They compared low-fat versus low-carb diets from 121 trials and approximately 202,000 adults who were overweight or obese and reported that they both had a similar effects on weight loss and cardiovascular markers at six months. However, the weight loss diminished and the heart benefits disappeared at 12 months for all the diets.

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Now, another study randomly assigned 131 healthy, overweight, or obese adults who had lost about 8% or more of their body weight to either a moderate fat, low glycemic diet, a low fat, medium glycemic diet, or a high glycemic sugar, I mean a high sugar control diet with a similar protein content, and they could eat whatever they want.

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It's not addressing our food system. It's not addressing our toxic nutritional landscape. It's not addressing the fact that ultra-processed foods make up 60% of our diet and 67% of kids' diet. That ultra-processed foods account for about 90% of the added sugar in our diet, which is about 150 pounds total.

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And they found really no difference in weight gain after 18 months. What are the things that contradict this energy balance model? Some studies show it works, some studies show it doesn't. So let's get into what the cons are. It doesn't really explain how or why weight gain happens or what's driving the process other than just energy, right?

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Obesity rates have continued to climb despite Americans eating less. Now this is really fascinating folks. If you take the hypothesis that obesity is all about calories, It's hard to reconcile that with the fact that over the last decades, and I'll get into that, our calorie consumption has gone down, but our weight has gone up. So that's a really important fact.

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And this is the NHANES data, which is the National Health and Nutrition Examination Survey, government data, tens of thousands of people over decades and decades. And they looked at calorie and added sugar intake, and they found that it's gone down since the year 2000. But obesity and type 2 diabetes have gone up. How do you explain that?

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It also doesn't consider the nutrient matrix or the quality or bioavailability of certain foods. For example, nuts have a high energy density because they're higher in fat, but eating nuts has been shown to help maintain a healthy weight and even lose weight. In the 2012 study published in the American Journal of Clinical Nutrition, they found that the average energy extracted from almonds is

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32% less than what's written on the nutrition labels, meaning even if it says 100 calories, it's 32% less than that that's actually used by the body because it takes so much work to digest it. Same goes for walnuts, about 21% less, and pistachios, 5% less, and cashews, 16% less. How do you explain that? Well, it's the food matrix. It's the degree of processing.

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It's the indigestibility of certain parts like insoluble fiber and things that feed the gut microbiome. Cutting calories without focusing on nutrition quality can actually lead to nutritional deficiencies, which can impact mood, mental health, and metabolism. So for example, if you're on a calorie-restricted diet, but you're not on a nutrient-dense diet, you're going to end up with problems.

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There's also metabolic pushback that happens. You know, cutting calories makes you hungrier and it decreases your metabolism. So you're in a vicious cycle. So you eat less, but then your metabolism slows down and then you increase your hunger. So it makes it hard to push past a weight loss plateau by just adjusting calorie intake.

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It's really hard to reduce your calorie intake because you're going to be hungry and that's going to overtake your body and willpower just is not enough. So you have to use science. And this whole energy balance model also doesn't account for the complexities or the differences in individuals genetically and metabolically.

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Hormones, genetics, your blood sugar, your microbiome, impact of nutrition on our brain chemistry, on our metabolism, the role of environmental toxins, things like obesogens, endocrine detergent chemicals, stress, mitochondrial damage, free radicals, inflammation, all that is not taken into account by the energy balance model. And just calorie restriction doesn't work a long time.

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Nobody can stick with it, right? Research shows that humans are really bad also at measuring their energy intake. So we can underestimate our consumption by about 50% and we overestimate our calorie expenditure from exercise by about 70%. I always said that when I worked at Canyon Ranch.

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So people basically underestimate the amount they eat by 50% and overestimate the amount they exercise by about 50%. Now, people can't adhere to a calorie-restricted diet long-term. They really can't, especially low-fat diets, because they're not very satisfying and fat makes you feel full and protein makes you feel full. So counting calories is kind of unsustainable.

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Anyway, even if you get a PhD in nutrition and you are really focused on understanding calories, it's really hard to be accurate unless you weigh and measure every single thing you eat. And also, the only problem with this model is it kind of blames the individual when they can't lose weight. Well, why didn't you lose weight? Well, you're just not eating the right way.

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of sugar per person per year about 34 teaspoons a day for kids and 22 for adults that's nuts it used to be you know maybe 22 teaspoons a year when we were hunter-gatherers this is causing all sorts of metabolic dysfunction uh and and and this metabolic dysfunction is is not just about weight it's obviously about obesity but it's also about type 2 diabetes alzheimer's dementia fatty liver disease chronic kidney disease and and premature death now this is a huge problem chronic disease is bankrupting our system and our nation

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You're eating too much and you're not exercising enough. And that sort of blames the victim, which is not really true. I think that there's a lot of flaws with the energy balance model. Calories do matter. I'm not saying they don't matter. They're not the whole story. And I think the quality of the calories matters.

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And it turns out from a lot of data from Dr. Ludwig at Harvard and others, that turns out that what you eat is more important than how much you eat. Because when you

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choose the right foods that regulate your biology in the right way you don't have to white knuckle your way to weight loss it actually will automatically start to shift your body in terms of the right metabolic health so what's this next model this carbohydrate insulin model i think we try to sort of narrow things down into simple little categories but we have to understand that biology is complex and not any single theory will explain everything but i think this one is much closer to what i've seen in my practice and also what i've seen to be more effective clinically with many patients and what i've heard from many of my colleagues as well now

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Now, this offers a different perspective to this energy balance model, but I should say, just going back to energy balance model, the energy balance model was so attractive to the food industry that Coca-Cola spent $20 million paying scientists to fabricate data to show that this actually worked, that weight loss was just about calories in, calories out.

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It didn't matter where the calories came from, all calories in moderation, including Coca-Cola. That's just nonsense. sadly to say, it's nonsense. And they were actually exposed. I wrote a lot about this in my book, Food Fix, and also some other things I've written. But it's a very attractive model for the food industry because it basically lets them off the hook, right?

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If you're a big food company or a fast food company, you can feel good about yourself because it's all about just the quantity of calories you eat. So if people don't overeat, that's fine. They can eat their junk food. But it's very, very much not the case. Let's get back to the carbohydrate-insulin model. It basically suggests that the quality of the calories consumed

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particularly rapidly digested calories like refined starches, sugars, and empty carbs, they play a real critical role in weight regulation and obesity because they influence your hormones, particularly insulin. Now, insulin is a very important hormone. What is insulin and what does it do in the body?

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It impacts your energy, focus, metabolism, and overall health. You might not know this, but poor sleep used to dominate my life, leaving me exhausted and unable to function at my best. That all changed with sleep breakthrough from Bioptimizers. These capsules are scientifically formulated to help you fall asleep faster, stay asleep longer, and wake up feeling truly rested.

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Well, insulin is a hormone that's released by the pancreas when we eat something that has a high glycemic load, meaning it raises your blood sugar. How rapidly a meal raises your blood sugar is called the glycemic load.

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Now, when a meal is rich in a lot of sugar and starch, your blood sugar spikes and then insulin is released to help deliver the glucose and the fuel to your cells, your muscles, your liver, your fat tissue, and too many calories from each meal then, when you have high insulin levels, because it's the fat storage hormone, they're siphoned off into the fat tissue and then

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too few remain in your circulation, which then makes your body perceive that you're in an energy crisis, that you have low energy states, and that makes you crave more carbs and more sugar. You know exactly what I'm talking about. If you eat sugar and carbs, you want more sugar and carbs, even though you have so much energy. I mean, people who are obese are just...

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having enormous storage amounts of calories, but they feel like they're hungry and starving. Why? Because of the role of insulin and how it works in the body by storing the fat in the fat cells, by locking it in there, by clearing the blood of a lot of the available fuel. So it's stored in the fat cells and their brain doesn't perceive that you've got enough food around.

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So basically, obesity is a state of starvation amidst plenty. It's the feeling that you're starving when you have plenty of food and calories. Now, this perceived state of starvation negatively affects all sorts of systems in your body, including your thyroid, and that slows your metabolism even more to conserve energy. Also, if you have a high carb diet, it increases cortisol.

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So we know that eating sugar and starch raises stress hormones, cortisol, also epinephrine, adrenaline, and that can lead to fluctuations in blood sugar. It can lead to more insulin resistance, weight gain, hypoglycemia, and you can just, you know, get in the terrible vicious cycle of being hungry and in the cycles of low and high blood sugar.

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Now we also know from the data that restricting your energy intake, meaning eating less, while consuming a high sugar starch or high glycemic diet is going to increase your predisposition to store belly fat and liver fat, and it's gonna make you hungrier. So even if you're restricting calories or if you're eating high carbs, you actually are gonna be hungry and store more belly fat.

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So high insulin and the low glucagon from eating a high glycemic diet also inhibits our ability to immobilize and burn fat. As long as insulin is high, it blocks our ability to burn fat, what we call lipolysis. And that makes weight loss difficult. So it's like a one-way turnstile. The fat gets in the cells and the sugar and the calories get in the cells, but they can't get out.

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It's really difficult to lose weight as long as your insulin level is high. And I've seen this over and over with my patients. The key to getting the weight down by any mechanism is lowering insulin. And when you have higher and higher amounts of starch or sugar, your cells start to become resistant to the effects of insulin.

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So you need more insulin, which leads to more weight gain and more chronic diseases like type two diabetes, obesity, Alzheimer's and cancer. That's kind of the theory. Now, what are the pros of this carbohydrate insulin model? Well, it focuses on food quality, on what you eat, not just how much you eat.

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There's now $4.3 trillion spent on chronic disease and healthcare in this country. In 2000, it was $1.6 trillion, and that's only 23 years ago. So we are in a crisis of accelerating disease, accelerating costs, and it's not solved by a new drug that has serious side effects and may actually cause... a bankruptcy of our nation if we follow through on this.

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And it focuses on getting rid of these empty, fast digesting, high sugar, high starch carbohydrates, because they have a really bad effect on metabolism and weight gain. It also tells us that all calories are not created equal in terms of their metabolic impact. Now, they're equal in a laboratory when you burn them.

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If you burn 1,000 calories of broccoli and 1,000 calories of Coca-Cola in a lab, they release the same amount of energy. But when you eat them, they have very different effects on the body. I mean, think about that. 1,000 calories or 100 calories of broccoli versus the same amount of Coca-Cola, very different impact on your biology.

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Another really important feature of the carbohydrate-insulin model is that it addresses the role of insulin in fat storage and metabolic health.

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You see, when you have high insulin, it makes you store fat, which means lowering insulin through diet and other mechanisms can actually improve fat loss and improve metabolic health and reduce obviously the risk for insulin resistance, type two diabetes, chronic diseases, without hyper fixating on calorie intake. Focusing on what you eat versus how much can make a big difference.

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This also has a huge impact for type 2 diabetes, less insulin spikes, lower insulin levels, less insulin resistance, and help can prevent and even reverse type 2 diabetes. In fact, the work by Sarah Hallberg and others using a ketogenic diet, which is like 75-80% fat and 5-10% carbs, has been able to completely reverse type 2 diabetes.

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In cinch, diabetes and insulin resistance is a carbohydrate intolerance problem. And this is what's happening in America. We have a huge population that's carbohydrate intolerant because we weren't adapted to eating such large amounts of sugar and starch. If you love this podcast, please share it with someone else you think would also enjoy it.

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You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in.

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We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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If you look at the cost here, diabetes alone is $413 billion in 2022. Ozempic is exploding in its revenue. And one study in the New England Journal of Medicine found that if just obese Medicare patients were prescribed Ozempic, the cost annually to the government would be $267 billion a year.

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Now, to put that in perspective, the entire Medicare Part D, which is the drug benefit program, is $145 billion. So it's another $100-plus billion a year over what we're spending for the entire drug benefit, for all drugs, for all seniors. This is an insane amount of money. If we were to do that, we'll bankrupt our country.

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And if all the overweight people and obese people in America took Ozempic or a similar drug, it probably will cost over $5 trillion, which is more than our entire healthcare expenditures. Now let's talk about the risks, because I think this is where it gets sticky. Everybody's looking for the miracle cure, the miracle shot, instant weight loss, and it can work. I'm not saying it doesn't work.

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I'm just saying that it's not a free ride. Now, part of the problem is that many drugs don't have long enough studies when they're initially approved. And the longest study is about 68 weeks in these drugs. Often these side effects don't occur till more chronic use of two years or longer.

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And there's some of that data coming out now, which is called post-market surveillance, meaning after the drug comes out, let's look at what's happening. And it's a bit concerning.

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Now, we're seeing a lot of side effects, not just the nausea, vomiting, diarrhea that's in 50% of users, but we're seeing side effects that are life-threatening, things like gastroparesis or paralysis of the stomach, bowel obstruction, and pancreatitis and deaths rising.

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Now, to put things in perspective, as I share some of the statistics around the findings of people who've been on this drug longer and what it's doing to them, In medicine, when we see a 20 to 30% increase in a response to a drug or a side effect, it's considered highly significant.

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For example, statins, which are a blockbuster drug to reduce heart attacks, they only reduce the risk of heart attacks by 20 to 30%, and that's a blockbuster drug. Now, listen carefully as I explain this next study. In a study of over 4,000 patients published in JAMA, five out of every thousand patients had stomach paralysis, which was an increased risk of not 20% or 30%, but 367%.

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Unlike other products, Sleep Breakthrough doesn't contain melatonin, so there's no grogginess or side effects. They're designed with clinically optimized dosages and are perfect for travel or anyone who prefers capsules over powders. Don't let sleepless nights continue to impact your health. Visit bioptimizers.com slash hymen to get 10% off your order today with promo code HYMEN10.

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The risk of pancreatitis, which is an incredibly dangerous illness, which causes your pancreas to be inflamed and leads to type 1 diabetes, maldigestion, and really very serious problems, went up by 900%. And bowel obstruction, which is very serious and often requires surgery, went up by 422%, not 20% or 30%. So this is not insignificant. It's not an artifact.

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And in fact, when you see these kinds of studies, these data, you have to pay attention. This is almost the risk we see with smoking and cancer. These are really concerning, concerning numbers for me. And they're not trivial. And they can cause permanent damage and require surgery.

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The other thing that people don't realize is when you lose weight, 40% of the weight loss with Ozempic or these drugs is muscle. And muscle is where your metabolism is. When you lose muscle, you lose your metabolism. It slows down and you end up needing less food to maintain your weight, even when you gain the weight back.

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The other problem is that 65% of the weight that you lose is regained when people stop the medications. So I think it's really quite concerning. How we get off the drug, what happens, what happens with these drugs with kids, we don't know. How does it affect development? How does it affect puberty, menstruation? It's a lot of open questions.

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Now I want to kind of get into this whole issue of obesity being a disease or being genetic. I think there's a lot of conversation out there that's a little bit disturbing to me. And I just think, you know, just, you know, if when I was born, 5% of the population was obese and now it's 43%.

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Did we somehow magically have a genetic mutation in the global population or in America to account for this? No. This is an environmental problem. Same thing with the Pima Indians. You know, 100 years ago, they were thin, fit, healthy. They had no obesity, no diabetes. They ate their traditional diet. They lived in Arizona. Now they're the second most obese population in the world.

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And 80% get diabetes by the time they're 30, and their life expectancy is 46, and kids as young as two years old get type 2 diabetes because they're genetically predisposed, they're not predestined.

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And when they're in the wrong food environment, which they are, which is the white poisons, white flour, white sugar, and white fat, otherwise known as Crisco or shortening, which was their government commodity surplus foods they were given, even a word for it, they call it kamad-bad. You know, when you eat the commodity food, you get big and diabetic. Now, this is not a genetic problem.

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And what's disturbing is that Dr. Fatima Sanford, who's an obesity medicine doctor at Harvard and Massachusetts General, who was also on the Dietary Guidelines Committee in 2025, very disturbing to me, she said, you know, obesity is genetics. She said it on 16 Minutes.

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Now, it's true that if your parents are overweight, you're more likely to be overweight, but this is epigenetics, not necessarily genetics. This means it's changeable. Now, where were all the obese people 60 or 100 years ago? This is a whole nonsense. It's our toxic food environment. It's impacting our gene expression and our predispositions. Now, the idea that it's genetic is very disempowering.

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Bioptimizers even offers a 365-day money-back guarantee, so there's nothing to lose except another restless night. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

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It removes our autonomy, our agency. It essentially says this is a disease that must be treated with medication. There's nothing you can do about it. It's just genetic. So it's hard. Now, the costs of this are staggering, as I mentioned, for the drug. It's over $1,000 a month, $1,700 a month. It depends on where you get it. But it's a lot of money. And you're supposed to take it for life.

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And really, it's hard to come off of. And it's going to be completely bankrupting our nation if we continue to do this.

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and there's again as i mentioned nationwide shortages for people who have diabetes because everybody who wants to lose 5 or 10 pounds or 20 pounds is taking this drug and getting it from their doctor because any doctor can prescribe a drug for any reason once it's been approved by the fda it's called off-label use and this whole pill for every ill quick fix is is really not the solution here we not we have not been addressing the root causes uh the other thing i want to address here is this whole body positive movement and healthy at any size

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And I think what's happening is that there's a confusion about this. We do not wanna blame the person who's got this problem for the problem. If you're overweight, it's not your fault. You're living in a toxic environment.

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If you take somebody and you put them in an environment where all you can get is ultra-processed food and sugar and starch and you're told by the government to eat six to 11 servings of bread, rice, cereal, and pasta a day, it's no wonder that we have become obese. It's not your fault.

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And by the way, we'll get into this in a minute, but there's a lot of data on the addiction properties of these foods. So what's happening is this whole movement that doctors aren't talking to their patients about obesity, they can't say the word, it's considered fat shaming if a doctor diagnoses someone as medically obese or overweight. People don't want to be weighed in the doctor's office.

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They don't want to talk about diet and lifestyle. I feel like it's shaming or somehow belittling. I think this is a problem. And I think there's a lot of celebrity kind of endorsements and news media magazines normalizing obesity as healthy, but it's just not. There's just no data that it's healthy. I think the only I think data was if you look at people who are older,

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Sometimes the data on when you're older shows that you die if you're thin, but that's because you have cancer or some kidney disease or something else that's wasting your body away. It's not because being thin is a risk factor for disease, it's the diseases.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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uh and unfortunately a lot of people are getting cancelled for talking about this i saw a report about an email that went out to all the students at columbia university talking about this in medical school saying you know you can't talk about this it's fat shaming and it sort of made it not okay to talk about imagine saying well we can't talk about diabetes because you know that is a disease that you know they don't they don't have any control over

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and it's fine and diabetes is healthy in any way. It's kind of nuts. Now, I've been practicing this medicine for decades and I've been doing deep dives on people's biology with all these problems and I see real issues when people have metabolic issues. Now, this whole being overweight thing, being normalized is not scientifically true.

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I understand the goal, right, which is not to victimize or blame the person who's overweight, but the truth is it's our toxic food environment, and it's the addictive ultra-processed foods that are driving the obesity epidemic, not our genes. Now, there was a review of 281 studies in 36 countries, and it found that 14% of adults and 12% of kids meet the scientific definition for food addiction.

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And to put that in perspective, the prevalence of alcohol addiction in the population is 14%. Now, 12% of kids are food addicts based on strict criteria and scientifically validated metrics. This is not an accident, by the way. By the way, the reason for this is that the food companies have designed these foods to be hyperpalatable and hyper addictive and stimulate dopamine.

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They even do such things as put children in an MRI machine so they can see on a functional MRI which part of their brain lights up when it's triggered by different images of different junk foods. So it's not trivial. It's not an accident. And it's not your fault. So if you struggle with weight issues, it's really a complex issue that

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your metabolism, your hormones, your neurochemistry has all been hijacked by the food industry. And so is our kitchen center, restaurants and our grocery stores. And we're just unable to often find our way through. Now, there's some concerns about Ozempic, too, because people are using counterfeit Ozempic.

The Dr. Hyman Show

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Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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That's brilliant. I think the idea that we need to not be eating any of this stuff in a way that spikes our blood sugar is key. And what we're learning and what you learned through measuring your blood sugar for years and tracking everything is how different foods affect you. What is the biology of what's happening when your blood sugar is out of control?

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Did you know that you can influence your insulin response just by changing the order in which you eat your foods? Balancing your blood sugar doesn't have to be difficult or even unpleasant. and you'll start to notice the benefits right away. In today's episode, we feature three clips from the doctor's pharmacy about how to eat for optimal metabolic health.

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What happens to your microbiome, to your immune system, to your brain, to your hormones? Take us through what actually happens in the body when you are eating the average American diet.

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Jessie in Shaw's Bay shares her favorite blood sugar hacks and why a savory breakfast is better than a sweet one. Dr. Casey Means talks about why metabolic health is important and how everyone reacts differently to foods. And finally, I talk with Ben Bickman about the three causes of insulin resistance, the importance of fat. So let's jump right in.

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It's a secondary cascade of hunger hormones and cravings.

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100%.

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And all the things you mentioned earlier, people don't relate to this. They don't relate to blood sugar. They think diabetes is related to blood sugar, but what about cancer and Alzheimer's and depression and heart disease? and so many other issues, infertility, gout you mentioned, sexual dysfunction, acne, I mean, just whatever.

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It's just unbelievable how much of our modern ailments and how many of those ailments are driven by this single process. And you don't have to treat all these diseases separately. If you dealt with that, then these other things would get better.

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Bags and boxes and barcodes. All right, good.

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My joke is I always say carbohydrates are the single most important food for health and longevity. And what I mean by that is that plants are carbohydrates. Broccoli is a carbohydrate. Asparagus is a carbohydrate. Those are the ones you want to eat, not the ones that come from a factory or from some processed ingredients that you mentioned.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode of The Doctor's Pharmacy.

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What I'd like to sort of go into now is an understanding of some of the challenges and controversies around fat. I wrote a book called Eat Fat, Get Thin, where we talked about this, but there's still a sense that your cholesterol is a big problem, that saturated fat is the devil, and that we should not be eating it. Butter, cream, coconut oil, animal food, saturated fat.

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Talk to us about the biology of what happens when we increase fat and why it doesn't work in the same way we think. And also if you can speak to the heterogeneity in the population, because there's subsets of people who do great with high saturated fat diets and those who don't. And I'm just gonna give you a quick scenario of that. And then you can kind of riff on how we start to think about it.

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I had a woman who was about late 40s, a woman who was struggling with her weight, inflamed, trying to do good. She exercised, she ate pretty healthy. She wasn't off the rails with her eating. Her triglycerides were 3,400 or cholesterol was 300 or HDL was like 30. I mean, just terrible numbers, which is classic of prediabetes insulin resistance.

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And I said, look, you know, you've tried a lot of things. Let's just try a ketogenic diet and see what happens. You know, no harm, no foul. She did it and it was remarkable. Not only did she lose 20 pounds like that, but her levels of inflammation came down. Her triglycerides dropped 200, 300 points. Her HDL went up 30 points, which you never see.

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Her total cholesterol dropped 100 points by eating butter and coconut oil. And yet another guy was a very thin, fit, mid-50s guy who was a really aggressive bicycle rider. He rode 30, 50 miles a day. And he decided he wanted to try it for performance reasons, not to lose weight. And his numbers went completely the opposite.

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He got very high levels of cholesterol, very high levels of small particles. It was just remarkable to see the difference. And it sort of woke me up to the fact that there isn't a one-size-fits-all in regards to this.

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so with that framework take us down an understanding of you know if we are going to be reducing our carbohydrates starchy sugary carbohydrates and we're going to be increasing our fats how do we do that and what's the role of saturated fat and should we be worried and how does it work

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There's like ten or twelve different saturated fats.

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So 18-1. So basically your liver makes olive oil.

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And what turns on insulin?

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Yes, sugar and starch, right. Okay, let me just recap for a sec. So what you're saying is that if you eat saturated fat in your diet from animal protein or dairy or coconut oil, it gets turned into... olive oil in your fat cells.

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If you actually eat sugar and starch, it turns on the fat production factory in your liver to make saturated fat. That's right. It's saturated fat that's coming from eating sugar. People don't get this connection. They think, oh, sugar is sugar. How does it turn to fat? But there's a mechanism by which these sugars cause

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the production of saturated fat in your blood, which is what's causing a lot of the problem. Is that fair to say?

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I often recommend people take something called PGX or polyglycoplex, which is a derivative of cognac root. Cognac is a Japanese tuber, like a root vegetable that is made into noodles. It's actually used a lot in Japanese cooking and it's very viscous and it absorbs 50 times its weight in water.

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That's incredible. So I want to – drill down a little bit into the take homes. And I just, I sort of want to recap a little bit, and then I want to ask you what we can do to fix this. Because it seems to me that what you're saying is that this whole host of chronic diseases is driven by or affected by this phenomena of insulin resistance.

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And it's the biggest scourge causing 88% of Americans to have poor metabolic health.

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second is in ninety percent of people and ninety percent of people with covid to have it so bad they have to go to the hospital that's right that's right and the second thing is that we we understand that the way in which insulin resistance is controlled is through primarily diet and and i want to go through a few of the other factors too but primarily diet and it's primarily the starch in our sugar which is enormous in this country it's 60 70 of our diet

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it's usually in the form of flour and hidden sugars in our diet or added sugars about 152 pounds of sugar and 133 pounds of flour uh recently according to the usda data you know that's almost a pound a day of sugar and flour per person per day it's stag it's staggering which our human biology never never was exposed to right we see 22 teaspoons a year if we found some berries or honey now it's 22 teaspoons per day for the average adult and about 35 for a kid

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And three, that by changing the quality of our diet, in other words, reducing starchy refined carbs and increasing good fats, or maybe even saturated fat, we can actually stop this process, which is underlying everything that goes wrong with us, at least aging. and that there's some heterogeneity in the population, but we need to figure out, one, how to diagnose it. I want to talk about that.

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Two, then, how to treat it, because if we understand this is the problem, one, what do people listening need to do to find out if they have this problem? Let's start there.

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Aside from the mirror jiggle test, the jiggle test.

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So if you take some of this powder beforehand or even the capsules, it basically acts like a sponge, absorbs all the water and slows the absorption of everything. So you get your glucose. doesn't spike.

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So that's really helpful. I wrote a little description of how to look at this in great detail called How to Work with Your Doctor to Get What You Need. It's available on my website, DrHyman.com. It's also available, I think, online. You can just Google it. And I go through all the diagnostic tests to help you identify the ways in which either you have insulin resistance or the consequences of it.

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And the things that I tend to recommend people do is, like you said, a fasting insulin is super important. The best test is because the fasting insulin elevation is really the second stage of the problem. The first stage is elevations of insulin after you consume a sugar drink. So that's a little bit more of a pain in the ass test where you have to drink a sugar drink.

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It's a couple of two Coca Colas and then get your blood tested either 30 minutes after or one in two hours after as well as fasting. That's really important. The lipid tests you mentioned are super important.

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I'm gonna just drill down a little bit on that because there's something called an NMR or a cardio IQ test from LabCorp Quest, which look at not just the total numbers of like the weight of cholesterol, which is your milligrams per deciliter. It looks at the particle number and the particle size. which is really important.

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And so when you have insulin resistance, you can have a perfectly normal cholesterol of 200 or 150, but your triglycerides may be 300, your HDL is 30. You're like, oh, your cholesterol is fine, your LDL is fine. It may not be because you may actually have really dangerous small particles. Also, we look at... like the triglyceride to HDL ratio is very important.

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It's something not really paid attention to much by doctors, but it's more predictive than an LDL elevation, more predictive. The most predictive tests are triglyceride to HDL ratio and total to HDL ratio. And the HDL ratio reflects the insulin resistance. So we've always been looking at it, but not in the right way.

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we also look at inflammation which can happen through a crp we look at uric acid which can be elevated which david palmer's book your drop acid was all about we we look at liver function tests which can be abnormal we look at male hormones sex hormones we look at dhea and sulfate in women to look at the effect of androgens being produced from the insulin resistance so we look at a whole host of things and we can get a pretty good picture of where people are in that spectrum

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But the most important, like you said, is looking at the insulin fasting or after a glucose tolerance test. And you mentioned the waist to hip ratio, that's important. But when you look at the data on the 88% of Americans who are metabolically unhealthy, only 75% only, right? 75% of us are overweight, three quarters. But like, what about that other like,

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know eight whatever eight percent like probably about a quarter of people who are thin also have pre-diabetes they're what we call skinny fat or thin on the outside fat on the inside they're metabolically obese but normal weight um and that's just because they they may not gain weight but they actually the metabolic consequences are all the same so we start to look at all these factors and we get a pretty good sense of the problem

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Amazing. So I want to help you have me break down, you mentioned a few things, but I really like to have you break down what the symptoms are that most people are unaware of that are related to swings in blood sugar. Because it's not just high or low, it's these excursions up and down that often cause the most havoc.

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So kind of walk us through, you're the average person, you're kind of walking around not knowing what the hell's going on in your body, and what kind of things might you experience if your blood sugar's out of whack?

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Yeah, I mean, those are really the common ones. But there's others. I remember a guy who came to see me who was having incredible panic attacks. And I said, well, tell me about your panic attacks and your anxiety. And of course, in medicine, we typically attribute these to psychological causes. And we prescribe anxiety medication like Ativan or Valium. And I said, well, tell me what's going on.

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When do you get it? What happens? And, you know, go into the details of the story. And it turned out, you know, he basically had this big belly and was severely insulin resistant, and he ate a very high-start sugar diet. And, you know, he would have tons of carbs for breakfast, which is basically the American breakfast. It's sugar for breakfast.

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Nutella crepe, yeah, that'll do it. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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I think we should call it dessert, not breakfast, for what most people are eating. Muffins, bagels, cereal, which is 75% sugar, pancakes, waffles, French toast, muffins. You know, it's kind of a sugar Lollapalooza. And he said, every afternoon, I just get overwhelming panic attacks. I start sweating. My heart's palpitating. I feel like I'm going to die. I can't breathe.

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The world's closing in on me. And I said, what do you do? He says, well, I drink a can of Coke and I feel better.

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Yeah, his sugars were up and down. And I'm like, you are hypoglycemic. So even though your sugars can go high, they can go low. Yeah, and for me, it was mental health as well. Yeah, and it creates all these mental health issues, depression, anxiety, palpitations, panic attacks. And then you mentioned a bunch of things that people aren't even aware of, like infertility or acne.

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I mean, most people don't think about that. wrinkles diabetes wrinkles right wrinkles aging aging dementia yes heart disease cancer liver disease fatty liver every pretty much age-related disease in fact aging itself

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is often related to sugar issues and to lack of insulin sensitivity, which is what happens when you make a diet that is full of starch and sugar, you get these wild spikes in sugar, but then that causes a spike in insulin and then sugar crosses, then you need more and more insulin just to keep the sugar balanced.

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And ultimately that causes a whole cascade of problems that we now know as the fundamental drivers of aging.

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Yeah, it's true. I remember I was at this longevity conference, the Menla Institute, which is Menla Center, which is by Robert Thurman, who's a Buddhist scholar. And he had the Dalai Lama there and all these Tibetan scholars, but also Nobel Prize winners and scientists about longevity. And there was Lenny Guarti there from MIT who discovered sirtuins and the role of

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of life extension by activating sirtuins with resveratrol and other compounds. And I said, you know, these master regulators of aging, how do they get regulated? What screws them up? How does it work? He says, it's sugar. Sugar is the biggest problem that we have in terms of not allowing these longevity switches to work properly. And so we literally turn off the longevity switch.

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We should have rapidly accelerate aging when we over consume sugar. And I would say starch as well. I mean, that's just the same as sugar because you can eat a bagel or sugar is the same thing.

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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And that's two hacks. So we've got the timing of what you eat when, right? Vegetables, protein, and starch. And then the vinegar before you eat. What else?

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And of course, nobody listening to this podcast ever eats a sweet breakfast because they've been listening to this podcast and they know that we should not have dessert for breakfast. But just in case you haven't heard many of the podcasts, Just in case this is the first podcast you listen to.

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Hey everyone, it's Dr. Mark here. Dysfunction in our metabolic health paves the road for chronic disease, and that's why it's so important to pay attention to insulin response.

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Yeah, that'll do it.

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So put vinegar on your cookies? Is that the thing?

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That's a really important point. I think people don't realize this, but the data is so compelling on what you're saying, which is if you just take a walk after dinner for 15, 20 minutes, half an hour, you will see a dramatic change in your metabolism and your blood sugar.

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Amazing.

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that it's the imbalances in the gut flora that are causing the brain to become irritable. And that's really what you're talking about here is that if you've got imbalanced flora, that your sleep isn't good.

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Well, I had a patient And NF1, or maybe actually NF2 now, because both people have said this to me, there's probiotic companies making sleep probiotics. Yeah, I've seen them too. And they said it dramatically increased their deep sleep. And I was like, wow, that's crazy. And I was like, how does that work?

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And I think, you know, inflammation also will drive dysfunction of the brain. And most of the brain diseases, and you could argue that sleep is a brain disease, right? Yeah. I mean, it's the brain not doing what it's supposed to do.

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Depression, anxiety, bipolar, schizophrenia, autism, ADD, depression, Parkinson's, Alzheimer's, these are all inflammatory brain diseases. Yeah.

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For sure. Rudy Tanzi, actually, you know Rudy Tanzi? He presents an amazing set of data which has to do with a certain population that they've studied that have a gene mutation that prevents inflammation. And on autopsy, these people were cognitively perfectly normal.

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On autopsy, their brains were just filled with amyloid, like the worst end case, terminal case of Alzheimer's, but they were perfectly normal cognitively. Which was so striking to me, and it was the inflammation that's really the... The trigger.

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you're with the right doctor. Yeah, yeah. I mean, this is how the body works. It's just common sense, right? We're one integrated ecosystem. And that's what Leroy Hood has really pioneered, which is the idea of systems medicine and systems biology, where we're a big network of networks. And everything's talking to everything all the time. And so, sleep disruption is sort of

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the thing that actually, I think, is influenced by so many different factors, like toxins. And I personally had this happen to me. I was the greatest sleeper in the world, and then I got mercury poisoning. And we know mercury toxicity, one of the symptoms is insomnia.

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And I don't know how it works, I don't know how it causes it, but we were talking earlier before the podcast started about mitochondria and how many of the things that we are exposed to in the environment are mitochondrial toxins, and that it's energy. The body needs energy to run everything, and I imagine it's critical in sleep regulation as well.

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That makes me so intimidated.

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If you're struggling with stress, poor sleep, or low energy, you might be magnesium deficient, like 75% of people. That's why I recommend Magnesium Breakthrough by Bioptimizers. Unlike most magnesium supplements, Magnesium Breakthrough gives you all seven essential forms of magnesium for better absorption and real results, deeper sleep, less stress, and more energy.

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I take it every night and I notice the difference. Try it for yourself at bioptimizers.com slash hymen and use code HYMEN10 for 10% off your order. A lot of times people have restless sleep. They wake up with it all night. They can't go back to sleep and it really affects the quality of your health, their life and everything else.

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So sleep is critical to our health, to longevity, to our mental health, to basically every physiological function we have. And it really is important to fix it. So let's talk about what you can do to stay asleep and to sleep more deeply. So we know that poor sleep makes us less productive and makes us tired, hard to focus.

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Basically, having sleep deprivation is basically equivalent to being drunk in terms of your performance. I read a study once where there were snipers who were excellent shots and if they had eight hours sleep, they were like 100% accurate. If they had seven hours sleep, they were like 95% accurate. If they had six hours sleep, they were like 70% accurate.

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And if they were like less than six hours sleep, they were basically like 50%. It's like almost a hit and miss. So not good. Even when you're an expert in something, you can't function when you're tired. So next to sort of nutrition exercise, and maybe even before it's somewhat argue sleep, maybe the fundamental foundation of health and disease prevention and even weight control.

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So why, why is it so important? How to, how to the sleep dysfunction lead to changes. Well, there's a very important hormone called cortisol, which is your stress hormone. And, and it helps, um,

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when it's imbalanced to go up in the morning to get you energetic and focused and do the things you need to do for the day, and at night it's supposed to go down and you're supposed to calm down and relax. Now a lot of people have an inversion where their cortisol's low in the morning, they can't get out of bed, and at night they're tired and wired. Sound familiar?

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I bet you have some big experience that I certainly have at different moments in my life. When you get down in bed, you're exhausted, but you can't fall asleep because you're just wired.

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It has to do with your adrenal glands and they they're designed to keep things in balance, to regulate your weight, to moderate your stress response, to control blood sugar, regulate inflammation and regulate sleep and wake cycles. So when we're constantly in a state of stress where we're actually often struggling with sleep because of the way in which it affects our sleep.

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So when you're, when you're thinking about it, when your cortisol is high, you're running from a tiger, you're in danger, you don't wanna be sleeping, you wanna be alert. And that's the problem.

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So if your cortisol levels are balanced and they're high in the morning and then low at night, and your blood sugar stays even, we'll talk about why that's important, because fluctuations in blood sugar often will cause midnight or middle of the night wakening.

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But when your cortisol and your body stress response imbalanced, then your pineal gland produces something called melatonin that pulses really strong in the afternoon and the evening, which gets you ready for sleep and lets your cortisol drop off. And then you can feel calm and go to sleep at night and feel sleepy. And if you're healthy and balanced in your circadian rhythms,

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in your cortisol and melatonin cycles, you'll be fine. But if your cortisol is high in the afternoon or high in the evening, you might feel tired and wired. You want to sleep, but you can't. Or you might fall asleep because you're really tired. And then you wake up in the middle of the night, like between one and four.

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And that happens when you sort of go, go, go, go, go, do your email, you're working, working, working and busy. And then you go to bed and you're like, and then you fall asleep because you're exhausted. But you end up, waking up because your body is still in a stress state, there's still high levels of cortisol. So how does stress affect your sleep-wake cycles?

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Well, it works in a lot of different ways. Psychological stress can be a big factor, right? Worries about family, work, money, physical stresses, lack of exercise is a stress, believe it or not, too much screen time, junk food, toxic lifestyles, hormonal imbalances, environmental toxins, all these drive increased inflammation, increased brain inflammation, and also increased cortisol.

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Because by the way, do you know this? That when you eat sugar or starch, your body responds by jerking up the adrenaline and cortisol levels. So literally eating sugar is a stressful experience to your body. Even if you're getting pleasure and you don't think it's stressful and you're meditating while you're eating sugar, you're still gonna have high cortisol and high adrenaline.

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So what are the things that are the two most common things that are screwing up your sleep-wake cycles? It's probably blood sugar imbalances and spikes and crashes in blood sugar and chronic stress. So what should you do to optimize nutrition so you can regulate your stress hormones through food and lifestyle?

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And how do you deal with actually regulating sleep throughout the whole night and get high quality sleep? So first thing is our bodies, whether we like it or not, are biological organisms and they run in circadian rhythms and they need to be balanced. So you have to live in rhythm. And I experienced the dangers of not being in rhythm when I worked in the emergency room.

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I would sometimes work a seven in the morning till five at night shift. Then I'd work at two in the afternoon till the two in the morning shift. Then I'd work an 11 o'clock at night to a seven in the morning shift. Then I'd work an eight in the morning to an eight in the morning shift, 24 hour shift. I was all over the place. And my whole system became dysregulated.

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And ultimately it led to chronic fatigue syndrome and a bunch of other stuff. My system just kind of collapsed because I was pushing through all these circadian rhythms, which have to be in balance for you to be healthy. And whether we like it or not, we tend to do a lot better from our health perspective.

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If we go to bed at the same time, if we wake at the same time, if we eat at the same time, our bodies are designed like that. So you want to make sure that you actually don't eat before bed because that's the worst thing you can do. But you need to make sure you're having meals during a regular time space. So don't eat three hours before bed.

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Don't eat a heavy meal before bed because I guarantee you that'll screw up your sleep. Also carbohydrates. I think if you want to actually eat some starchy things like sweet potatoes or some more starchy foods and you can handle it metabolically, Make sure you do it at night because the serotonin levels go up and it helps with sleep when you have your carbohydrates.

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But still, don't eat white flour, sugar, all that processed food. Also, not eating enough is stressful. If your body's not getting enough food, it's also considered a stress. Now, you can do time-restricted eating and you can sort of narrow the window in which you eat for longevity purposes and so on.

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But you also want to make sure you're getting enough food and not actually starving because that will increase cortisol and you'll wake in the middle of the night. Now, if you want to lose weight, you can use what I think is probably the most effective treatment I've ever found, which is the 10-Day Detox Diet. It helped people lose 120, 130, 200 pounds

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It's like a gastric bypass without the pain of surgery, vomiting, and malnutrition. Another thing you can do is get stuff out of your head. Write your worries down at night. So get a little piece of paper or journal or maybe in your phone. Write down all your worries, what you have to do. Your day should be organized for the next day.

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Free up your mind so you can actually let go of things and go into a deep, restful sleep. Next, you can try a number of supplements and things that I found very helpful. Magnesium is super important. It's the relaxation mineral. It helps regulate the stress response, helps you regulate cortisol, helps relax your muscles. I recommend two to 400, even more of magnesium glycinate before bed.

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Glycine also helps with sleep. So you can use glycine and you can use that to help relax the nervous system and your muscles. Next, try some melatonin. Mellow out with a little melatonin. You can use half to up to two to three milligrams of melatonin at night. And that can often help you reset your circadian rhythms, particularly with travel.

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Also ashwagandha is an Ayurvedic herb that can be really powerful for resetting cortisol. I use a product called Cortisol Manager, which helps at night to reduce the stress response and improve sleep quality. Also make sure, as I said, to get in rhythm, you know, where you can sleep at the same time. Try to go to sleep before 10. That's the best sleep you can have is before midnight.

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Believe it or not, so get in bed by 10, try to be asleep shortly thereafter, 11 at the latest, and try to wake up at the same time every day. Also, make your bedroom completely sleep supportive. For example, make sure you have eye shades or blackout shades on your windows or eye shades on your eyes, earplugs if it's noisy.

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Make sure you really take care of creating a carefully controlled environment. Next is caffeine. Some is tolerated okay and metabolize it, others don't. So I encourage you to sort of maybe stop after breakfast, coffee, don't have coffee throughout the day. That's particularly important. If you're still struggling, I would probably just stop coffee and caffeine altogether.

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Alcohol definitely screws up sleep. So if you wanna sleep well and you're not sleeping well, quit alcohol, just get off it. It can interrupt sleep, it creates poor sleep quality. Also sunlight is basically great medicine. You know what I mean? Sunlight, I'm gonna go to sleep. No, but 20 minutes of sunlight in the morning

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without sunglasses on, outdoors, not behind a window, has a big effect on your circadian rhythm. So we are photobiomodulating organisms. The light affects us. It regulates our biology. And it's important to make sure you have a good 20 minutes of light exposure in the morning.

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I mean, I remember, honestly, Matthew, because I was in residency and working hard and I was delivering babies, working as a family doctor. I mean, I spent many, many, many nights not sleeping at all. So not even having... two hours of sleep, just not sleeping, and working 36 hours straight. One shift was 60 hours.

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So what's... There's deep sleep and light sleep and REM sleep and... Exactly.

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Yeah, and the truth is we're sleeping two hours less than we did 100 years ago per night. And that is an interesting stat. And also the quality of sleep is terrible. And tens of millions of Americans have sleep problems. And it's something that we don't really deal with very well in medicine. We say, oh, take Ambien or take Ativan or take Xanax or whatever. And those have serious consequences.

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And they reduce the quality of your life. They increase mortality. They increase... the likelihood of cognitive impairment and cognitive dysfunction, dementia. I mean, these are real issues where people are dependent on these pills. So how do we get from our sleep deprived and disrupted sleep culture? What's causing it to fixing it?

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And I remember how I would feel, and I was like, when you force yourself at first, your body's just shutting down, and then you learn how to caffeinate and override your body's sense of needing to sleep. And then you kind of will yourself through. And, you know, the idea is, you know, you're a doctor. You have to be ready to go at any time.

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And it responds to light and all the artificial light and the fact that we're on screen. It suppresses it. It has to have darkness.

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It causes you to lose muscle and gain fat. It causes your sex hormones to get screwy. It has so many horrible effects, and it's not worth getting stressed about stuff. It doesn't matter. There's stuff that does matter that you have to worry about, but the truth is most of the things we react to and stress about are just our beliefs or thoughts. They're not really real, right?

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You have to deal with crisis and pick the right answer and do the right thing and be able to function in the worst conditions, which it's kind of like a Navy SEAL, you know?

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Yeah, I know it's true. I remember working many nights in the emergency room, delivering babies, being up all night. And the next day, all you want to do is eat carbs and sugar. You know, I'd go to McDonald's and get the apple turnovers and the French fries in the middle of the night. Oh, the apple turnovers. That was the only thing that was open in the hospital. Two for 99 cents.

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It was only closed between two in the morning and six in the morning. Otherwise, it was open 20 hours a day. It was the only thing open in the hospital. Can you believe it? And I would go, you know, be sleep deprived and stay up all night. And I totally craved carbs. Wow.

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Astronaut food.

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So what's exciting about your book about sleep is that you break it down. You talk about 21 strategies that are very specific to actually fix your sleep. Because I'm sure many people listening, maybe even half or more, have sleep issues, whether it's not enough sleep, whether it's disrupted sleep, whether it's poor quality sleep, whether it's other more serious things like sleep apnea.

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What if I told you there's a mineral that acts like a spark plug for your body, powering your brain, heart, muscles, and even your mood, and most of us are running on empty? That mineral is magnesium, and it's involved in over 600 biochemical reactions, from regulating stress to boosting energy, sleep, and digestion, but not all magnesium supplements are created equal.

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I mean, my daughter's in medical now and she, you know, she called me one morning after one of her first shifts where she had to do this. She's like, I don't want to do this. This is horrible. And I'm like, and I think it's a...

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People often don't know they have it. So can you walk us through some of the key strategies and what really matters?

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Those are blood sugar and blood pressure pills, right?

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Yeah.

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What are you missing? Right.

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You know, the sleep deprivation crisis in America, it's like, it's sort of parallel to the lack of exercise, the crappy diet we have, it's degrading our health, and you combine all those things together with all the chronic stress, it's no wonder we're the sickest and fattest nation in the world, pretty much.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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In a way. Okay, let's dig into that one.

The Dr. Hyman Show

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No, that's not a good thing. You know, that's called accident city. That's going to blow people's mind and even my mind. Tell us how the microbiome in your gut affects your sleep and what you can do about it. Absolutely.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah.

The Dr. Hyman Show

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Okay.

The Dr. Hyman Show

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All right, so. Those are special cells in your intestinal lining, yes. I'm just translating all the big words, see.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Totally nuts. And the other thing people should know is that when you're stressed, not only is your cortisol high and you lead to more fat accumulation, it stores belly fat, but it actually blocks your cells ability to burn calories because the nerves and the vagus nerve help you metabolize your food, which is the relaxation nerve. It also has the effect of decreasing absorption of nutrients.

The Dr. Hyman Show

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So not only are you not absorbing, but your metabolism just slows down, which is amazing. It's just because of the nervous connection between your stress nerves and your relaxation nerves and all your gut function. So profound. Yeah.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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And how many millions and millions of people are taking acid blockers, which also terribly disrupt your gut microbiome.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah. What is that? Because eating first sleep, nobody really talks about that. So what does that look like?

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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I remember that. I mean, when I was like, you know, two in the morning, I'm working in the ER, I'm exhausted. I'm like, give me the sugar.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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What other sources of calcium do we have? Oh my God, you know, when you look at the data on calcium, it actually isn't as great as we thought for bones, but the best absorbability and use is actually from greens, like arugula and greens that we can have, dark green leafy vegetables. Also, there's some great sources like tahini, which is basically ground sesame seeds.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Also, different things people might like, I like, which is sardines with the bones in them. and salmon with the bones in them, like canned salmon. Those are really great to eat because they have a lot of great absorbable calcium. Exactly.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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People say, well, you need milk. I'm like, well, where do you think a cow gets their calcium from and has strong bones? Have you ever seen a cow bone? They eat grass.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Although you can have a leaky brain and then you get more trouble.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah, it does. It has its own lymphatic system, which is like to clean the brain every night. And guess how you do that? Sleeping. It's 10 times more active. I mean, we know if you don't sleep, you're at much higher risk of Alzheimer's because you can't clear out the garbage and your brain gets toxic. It's fascinating.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Okay. I was like, that's the first one I go to with my patients.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah. And it, by the way, magnesium deficiency affects 48% of Americans and it's caused by stress. Yeah. Chronic magnesium deficiency. It's caused by stress. It's caused by coffee, alcohol, and, you know, not having enough in our diet, which comes from mostly plant foods, beans and greens, nuts and seeds. Yeah.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Well, you want to get energy and you want it quick.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah. I remember that.

The Dr. Hyman Show

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By the way, most of the tests are very inaccurate. Red cell magnesium is better, but it's mostly symptomatic. And actually, the way we really have to diagnose it is called a magnesium load test, where you give people a high dose of IV magnesium, and then you collect the urine for 24 hours. And if nothing comes out, it means their body sucked it all up.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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So, you know, it's, it's, the question is, you know, is, is a sleep deprivation, um, a big part of the cause and I, and because of the decline in sleep, it seems like it may, because I've, I've read these studies, they take young college kids and they basically sleep deprive them and they, they're healthy, but then the ones who get sleep deprived just eat more and eat more sugar and carbs.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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And if it all comes out, it means they have enough. So I think, you know, magnesium testing is tricky. So you got to go by the symptoms. Exactly, exactly. That's the thing.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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It's a laxative, milk of magnesia, right? Magnesium citrate is what they give people before they have colonoscopies to clean out their bowels, right? It works.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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It's important, and people can overlook symptoms that are all caused by magnesium deficiency, right? Sleeplessness, insomnia, anxiety, palpitations, muscle cramps, menstrual cramps, seizures, arrhythmias, palpitations, all those things are caused by magnesium deficiency. It's interesting, in medicine, we don't really think about it.

The Dr. Hyman Show

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But it's used as a, quote, drug in the worst cases because drugs don't work. For example, preterm labor. Someone comes in having a baby too early. You give them intravenous magnesium. Someone comes in and they're having high blood pressure and seizures in pregnancy. They give them intravenous magnesium.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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People have cardiac arrhythmias where their heart is beating crazy beats in the emergency room and none of the drugs work. You give them magnesium. It's pretty interesting. And it's something we use all the time in medicine, but we don't think about it in this way. But it is probably one of the most powerful things for sleep for people.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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It's not negotiable. Yeah. So in terms of the reasons we're not sleeping, and it's clear we're not sleeping. Is it because we're too busy, too stressed? Do we have too many obligations? Is it because we're watching too much Netflix? Is it because we're scrolling on our phones? Is it some other factors?

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Like what are the main factors that are leading to the sleep deprivation crisis and that are causing, you know, last I heard was like 70 million Americans having serious sleep issues, right? What are the main causes?

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the only full-spectrum magnesium supplement that includes all seven forms of magnesium your body needs to function at its best.

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The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Most magnesium supplements only give you one or two forms, but magnesium breakthrough ensures maximum absorption, so you get real benefits, better sleep, improved mood, reduced stress, and enhanced recovery. I take it every night to wind down and support my body, and I highly recommend it. Try magnesium breakthrough today and feel the difference.

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The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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I'm trying to get my wife to stop scrolling on X every night to figure out what's happening in the world. I'm like, why are you doing that?

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Go to bioptimizers.com slash hymen and use code HYMEN10 for 10% off your order. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Yeah, there's a couple of things I want to drill down into because I think that, you know, in your article, you talked about gut dysbiosis and gut dysfunction and the microbiome is playing a role in sleep, which is something that most people have never thought of.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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And it was a substantial part of your article, and we'll link to the article in the show notes, but it was interesting to me because I think that inflammation plays a big role in sleep disruption. And the gut microbiome plays a role. And also, environmental toxins may play a role. Nutritional deficiencies may play a role. And there are things, hormonal dysregulation plays a role.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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And these are things that are not really well investigated by conventional doctors and not well understood. Sometimes it's as simple as just giving someone magnesium because 45% of the population is low in magnesium and you give them magnesium at night and they're sleeping like a baby. Right.

The Dr. Hyman Show

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Or their iron's low and they have iron deficiency and people don't realize that a low ferritin is correlated with sleep.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Restless leg syndrome and sleep deprivation and nobody checks that. So can you kind of walk us through some of those unusual kind of things that may be contributing besides the social factors and the stress and the adrenal and the... the things that we just talked about?

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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That's V-A-G-U-S. That's for relaxation. That's the relaxation nerve.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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Interesting. You know, I'm wondering, this thought popped in my head, because we know as we get older, our sleep degrades. That's right. And we also know that as we get older, our gut microbiome degrades. and the diversity degrades. I wonder if there is a link there because why do people who get older not sleep as well? It's an interesting question.

The Dr. Hyman Show

The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)

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I don't know if it's been answered, but maybe it's correlated.

The Dr. Hyman Show

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Yeah, I just was listening to Lee Hood's talk for the Human Longevity Institute yesterday. You know Lee Hood?

The Dr. Hyman Show

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He's an assistant biologist, and he was talking about how pretty soon we'll be able to look at just a few metabolites in your blood to look at the diversity and health of your microbiome. So through a simple blood test rather than collecting your poop, which isn't really fun for most people.

The Dr. Hyman Show

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So, I mean, there's ways where you can actually see these patterns and see the biomarkers. And also the gut dysbiosis drives inflammation and it drives activation of an irritable brain. I think we used to think that irritable bowel in medical school was what we called the supertentorial problem, which in English means it's all in your head.

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products.

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It's above the part of your brain called the tentorium, which just keeps your brain on the top. And it's like it was a pejorative view that we doctors had, which is if you have irritable bowel, it's because you're just a neurotic person and you're crazy and that's why your tummy's upset. And it turns out that the opposite is true.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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I know how frustrating it can be to struggle with sleep. Tossing and turning, feeling like your mind just won't shut off, and waking up more tired than when you went to bed. It's exhausting, both physically and mentally. Sleep is so foundational to your health, but so many of us suffer from poor sleep.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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It's true, it's true. And most of the time when you go to a restaurant or you go shopping, or somewhere to eat, you have to navigate what not to eat and try to find a few things that you can eat. And I remember going to Hugh Kitchen back when it started and going, man, I can eat everything in here. Right. And it's good.

The Dr. Hyman Show

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I remember going there before you opened and it was just like, it was a massive operation.

The Dr. Hyman Show

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Welcome to the doctor's pharmacy. I'm Dr. Mark Hyman as pharmacy with an F a place for conversations that matter. And today's conversation is highly consequential for you because it's going to determine whether or not we live in a society that is causing us to be sick because of the food we're eating or whether we can create a food system that actually creates health.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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It almost feels, though, like it's sort of invisible. It's not necessarily in the news. People aren't really talking about it at scale. It's just sort of this slow-motion disaster that's coming at us, and we're almost oblivious to it.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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You know, when you look at the scale of the illness in America, when you look at globally how it's reaching every corner of the world, I mean, you mentioned the Maasai and yeah, they were healthy and fit and they had perfect teeth and they were thin and this tall, skinny Maasai and I went to visit them. last October and it was kind of shocked actually.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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They had horrible teeth and they had, you know, all misshapen mouths. They were overweight. They had all these chronic illnesses. Every day the Coca-Cola truck would come in, they'd empty it out, literally a giant truck and they would just all light up and empty out all the... the Fanta and Coke in one hour, and they were eating all kinds of snack foods from the town that they were able to get.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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They still didn't have electricity, running water, sanitation, and they were getting all these processed foods. And the chief said to me, you know, I said, Jim, did you know that this Coca-Cola's probably not good for you guys? It causes diabetes. I said, really? He said, yeah. I said, well, so many of our people are dying from diabetes. We have no idea why.

The Dr. Hyman Show

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And I said, it's because of what you're eating. It's shocking. So I think, you know, you really are onto something. Get back to human is a beautiful concept. And the meta crisis is something that we really need to take head on and face and actually bring it into the, in the public conversation.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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And so, so let's talk about, let's get into the weeds a little bit, because I think at a meta level, we understand we have to address this global crisis that's driven by the food we create and make and eat. And yet in America, we are probably the worst in the world at this. We allow food marketing to kids. I think the only other country that does that is Syria. We allow pharmaceutical advertising.

The Dr. Hyman Show

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The only other country that does that is New Zealand. We allow all these chemicals in food that are banned in most countries. And you recently were outraged when you found out that Kellogg's is making tons of cereal, which is extremely harmful to people in general because of the amount of sugar itself and the refined carbohydrates and the processing.

The Dr. Hyman Show

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And we had this incredible conversation with Jason Karp, who was a dear friend who's been an inspiration for me and is his, I don't know, I don't even describe him. He's a force of nature. He's driven by the belief that improving health is the pathway to increasing global prosperity. In 2019, he started HumanCo, which is a company that has a mission to inspire humans to demand better

The Dr. Hyman Show

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But that aside, there are known compounds like BHT or butylated hydroxy toluene, red dye, number 40, yellow dye, number five. And these are things that are known to cause human health hazards and are yet banned in other countries and are allowed in this country. And you found out that they're making the same products in Canada or Europe without these compounds.

The Dr. Hyman Show

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What a great idea.

The Dr. Hyman Show

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I did, I did. The CEO, that guy is so tone deaf.

The Dr. Hyman Show

Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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I've been there myself, and I know how much it can affect your mood, energy, metabolism, and even brain function. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic route, helping you fall asleep, stay asleep, and wake up feeling truly refreshed, without that dreaded hangover feeling.

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It's one of the worst. things you could possibly do.

The Dr. Hyman Show

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For breakfast or dinner or lunch, it's probably one of the worst foods you can eat because it's basically pure sugar.

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by showing that products can be both healthy and epic and taste good. And his health journey started in his twenties after being diagnosed with multiple autoimmune diseases and a degenerative eye disease, which would have left him blind by the age of 30 and doctors told him could never be cured. He had a commitment to making changes in his own diet, which

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Struggling with sleep is exhausting, both physically and mentally. I've been there, lying awake for hours, my mind racing. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic approach to help you fall asleep, stay asleep, and wake up refreshed without any ingredients that might leave you feeling groggy the next day.

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Key ingredients like magnesium, vitamin B6, zinc, and calming compounds like glycine and magnolia bark work together to promote relaxation, lower stress, and optimize your sleep cycle. If you're ready to transform your sleep and health, give Sleep Breakthrough a try. Head to bioptimizers.com slash hymen and get 10% off today with promo code HYMEN10.

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Encore: The Dark Side of The Food Industry: How The Standard Diet Is Making Us Sick & Fat

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Like they use blueberry juice, watermelon juice.

The Dr. Hyman Show

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You know. Yeah, they actually use fruit coloring. They actually put a little stevia in it to lower the sugar content.

The Dr. Hyman Show

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They're giving our customers what they want. That's what the food industry says. It makes me nuts. It's like, well, if people were selling cocaine on the corner street at McDonald's for $2, everybody would be buying it. We're just giving our customers what they want.

The Dr. Hyman Show

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changed his whole health, cured himself through a cleaner diet and cleaner living. And then he founded this incredible company called Hugh Products, which you probably eat their chocolate, Hugh chocolate, which is amazing. And Hugh Kitchen in 2011, which I think I was the first customer in that restaurant.

The Dr. Hyman Show

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Yeah. There's actually data on that. Yeah, there's a lot of data. If you go to the National Library of Medicine, PubMed, you can search for the scientific articles that validate this point.

The Dr. Hyman Show

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It's not just crazy shit.

The Dr. Hyman Show

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Food coloring is on autism, on behavior, on ADD, on mood. I mean, behavior disorders across the spectrum is quite fascinating.

The Dr. Hyman Show

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Bonnie Hari, who's the food babe, friend of ours, who's basically been a crusader for waking up America about the role of these compounds in our food. She's been an amazing crusader. Yeah.

The Dr. Hyman Show

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Yeah.

The Dr. Hyman Show

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And by the way, I'm not sure you know this, but 14% of kids are on ADD medication.

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Today, Hugh is one of the fastest growing snack companies in the United States, emphasizing transparent, simple ingredients to help everyone get back to human. He was the founder and CEO of Turbion Capital Partners, a $4 billion investment fund. He's taken all of his genius and intelligence to make better products and change the world. We're so grateful to have him on the pharmacy. Sorry.

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But I shared it on my social media.

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And we're going to put, by the way, we're going to put the letter in the show notes. We're going to put the article in your post in the show notes. We're going to let you actually see what's going on and look into it a little more.

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And by the way, we are sicker because of it. I mean, I always say this fact because it's so stunning and shocking, but we're 4% of the world's population, but we were 16% of the cases and deaths from COVID. Yeah. Not because we didn't have good healthcare or vaccine access, but because we were all pre-inflamed because of the food we're eating. That's right.

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They have a whole legislation around this called the REACH legislation in Europe, which prevents them from putting all this crap in the food.

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And we're so grateful to have him on the doctor's pharmacy today. And in our conversation, we cross a spectrum from his own story of how he came to understand the role of food, his own health, cured multiple autoimmune diseases that doctors said were incurable and took that passion and turn it into a food business that has been highly successful and is doing good and doing well at the same time.

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This is so core functional medicine. It's like, look at the roots. Everything is connected at the roots.

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He also talks about something called the meta crisis, this incredible intersection of the planetary health destruction, human health destruction, and our mental health destruction and how all that's linked in part or in large part to food and how we need to change that. We also get deep into a recent campaign that he's

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Not all kids get it. As young as two, yeah.

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I mean, so it came- than just diagnosed with cancer.

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And the microbiome plays such a huge role in preventing that. The way we eat in our ultra processed food, which is the way the fiber destroys our microbiome. And also the additives destroy microbiome causing inflammation, which also causes cancer. So the science is there about how the mechanistic systems work to drive the cancer rates and all these diseases. It's not a mystery anymore.

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It's huge. I mean, dropping fertility rates, dropping sperm counts, difference in sex birth rates for between men and women because of that. An animal, we're seeing hermaphrodites and really strange things going on because of the industrial chemicals.

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initially with Kellogg to try to change the food system by holding big companies accountable. And we talk about the dyes that are in American cereals like Froot Loops that are not allowed in other countries like Europe. So we're only asking companies to be held accountable to the best versions of the products they make. Why should we in America have the worst products they make?

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Like smoking two packs of cigarettes a day.

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I thought it was two packs.

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Yeah. Children are going to live sicker, shorter lives than their parents, for sure.

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We have paleolithic brains and godlike technology. That's right. And then some... We're kind of still trapped in these almost Neanderthal kind of behaviors and thoughts and actions, which kind of don't comport with a level of technology we have. And so we're really heading for this slow motion disaster, as you said, which is either the annihilation of the human species or maybe even worse.

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We need to stand up and do something about it. And this podcast gets deep into how this happened, what we can do about it and how to make change. So I know you're going to love this podcast. Let's dive right in. Well, Jason, it's so great to have you on the Dr. Starmercy podcast. We've been friends for years, have an interesting history together.

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Yeah. It's so true, Jason. I wrote a lot about this in my book, Food Fix. I don't know if you had it, but essentially it maps out how food is the nexus or the root cause of most of our global problems from obviously chronic disease, which you mentioned, The economic impact of that, which is staggering, it's about 30% of our entire economy is that, or maybe even more.

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We have the destruction of our mental health through the food. And I did a podcast recently on the role of ultra processed food and mental health. There's obviously many other reasons like social media, but food is a big driver.

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the academic performance of our children and the destruction of the American mind starting from kindergarten or even before up with like, now they have these shark things when they get these kids full of chemical dyes. And it's also destroying our communities, driving increased racism through food marketing towards black and Hispanic communities. And it's also...

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dramatically impacting the planet by the environmental destruction because of the way we overuse our water resources, the way we destroy our water waste through nitrogen runoff and eutrophication, the water waste that destroy huge vast coastal areas that 500 million people depend on for food, the incredible destruction of the ecosystem.

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You mentioned the sparrows, but we've lost 50% of all the birds in America because of the chemicals we spray on farming. And we've lost biodiversity in farms. We've lost our soil organic matter. We've driven huge climate change because of how we farm and not just the cows, but everything we're doing. And so it's all one big problem and we have to sort of talk about it as one interconnected thing.

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And I think your story of your own healing through dealing with the root cause, which was food, is kind of a metaphor for what we need to do for both our individual health, our collective societal health and planetary health.

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And you are a kind of remarkable man because you came from a world of high-powered finance.

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Yeah, I mean, this is very depressing.

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You got very sick. You had to reset yourself and learn about what food does to the body and what it doesn't do if you don't eat the right stuff. Yeah. And you created a company called Q, which was an incredible company that everybody probably knows from the chocolate. There was a Q kitchen back in New York City that was in actually an old Himalayan East West bookstore.

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I mean, things that would look like food now are really approximations of food and they're not actually food by definition.

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Isn't what's in a burger now, in a McDonald's burger, not a lot of beef or some beef, but it's a lot of other weird stuff.

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I used to go in the 80s and do yoga on the top of where that was. And so it was like the only yoga class in New York. We didn't have Lululemon or yoga mats. We had like towels and sweatpants.

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Yeah, yeah.

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We invented Crisco. We didn't know it was bad for us until it was 1911. It was invented because of butter shortage. And it wasn't until 2015 that it was declared not safe to eat, 104 years later.

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Sleep Breakthrough's carefully selected ingredients work together to support every stage of your sleep cycle. Magnesium, vitamin B6, and zinc help relax your body, regulate sleep patterns, and support deep repair. Amino acids like glycine, taurine, and L-theanine promote calm, lower stress, and enhance restorative sleep.

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And that was a very kind of symbolic thing for me to go back in there and see how you created this incredible model for eating that really represented your insights into what was wrong with our food system, how you got sick from it, And how you were able to fix yourself through that journey.

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So do you think there's any world in which we're going to move from a shareholder optimization to a stakeholder optimization economy? Yes. In other words, where it's not just about maximizing profit for the shareholder of the stock, but all the stakeholders and who actually are involved in that product in some way as users, the society, the earth, everything, right?

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What most people don't realize is the US government actually does pay for most of the healthcare in this country. It pays for 30% of its entire federal budgets for healthcare and 44% of the entire healthcare costs in a country, which are 4.3%.

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$3 and now $4.5 trillion are paid for by the government across all government health programs from Medicare, Medicaid, Indian Health Service, Proud and Friends, and other programs like Children's Health Program. So we are literally doing the same thing, but we don't realize it. So the government actually isn't acting in their best interest by doing the kind of policies they're doing. Yeah.

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Let's just back up a little bit, because I think this is a really important point. We know we're in this situation. We know we're poisoning ourselves. We know our food system is screwed. We know the food industry is not being their own police and checking themselves. You know, I'm thinking about tobacco.

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Tobacco got to where it is now with dramatic changes in our laws and huge penalties to the tobacco industry because of litigation. Yep. It was a class action lawsuit. Yep. And it was easy to do because it was one thing. It's cigarettes, it's tobacco. Food is so many things. You know, are we going to litigate against red dye number 40? Are we going to litigate against trans fats?

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Are we going to litigate against processed food, against sugar? And I've talked to some people who actually were involved in the class action lawsuits, lawyers for tobacco. And they're like, it's really tough because it's so amorphous. And I'm wondering if you see a path for class action lawsuits and litigation.

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And we're going to dive deep today into really some interesting topics that are around a new initiative that you're creating to kind of wake up America to the, in a sense, the evils that the food industry is perpetrating on American kids and on American adults by... putting all sorts of toxins in the food that are not allowed in other countries.

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Because basically what you did was you wrote a really nasty lawyer letter from a top lawyer who could scare the shit out of people to Kellogg's and say, get your act together or else. And we reserve our rights and we're going to go after you legally if you don't fix this now. So that was really compelling. But do you think there's room for

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kind of a massive litigation approach to this, because that's what's happened across all the changes we've seen in society, whether it's civil rights, women's rights, whether it's gay rights, things that really worked were these massive attempts to change the law, not by going to lobbying Congress, but by actually going to the courts. Yep.

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Do you think that's the right way or is there another path that we can get out of this? Because I think about this day and night and I'm struggling with figuring out how do we drive this? And I'm working on food policy in Washington. It's incremental. Yes. Right? But how do we actually make a quantum jump in this? Because it is existential for us.

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Whether people realize it or not, whether they're actually tuned in or not, whether they're narcotized by social media or streaming TV or the food that they're eating is dumbing their brain down, which is Really true. It literally inflames the brain and disconnects your adult self from your reptile self. How do we actually come to terms with this and what can we do?

The Dr. Hyman Show

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And you took a brave, brave step recently that was calling these companies out. You published an article in the New York Post, a letter that went to Kellogg's as your shareholder, calling them out for their behavior and their failure to meet their own commitment to get rid of chemicals and dyes that we know are damaging to humans in their products. And it's kind of created a bit of a buzz.

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That's what we're doing, Jason. I don't know if you know, but my Food Fix campaign, we're working with the FDA and Robert Califf, who's very in favor of this, to change food labeling, to create warning labels and clear labeling on the front of packages.

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So it's not like you have to read the ingredient list or read the nutrition facts, which are intentionally designed to confuse and confound us, unless you're a PhD in nutrition, and then even then, good luck. It's like, how do you make it simple so a little kid can understand, okay? Maybe you have to make the grade A to F if you don't, make it A, that's not good.

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But if you're B, probably okay, but don't need a D or an F, right?

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It was a big article in your post and it's kind of everywhere. It's been on Twitter or X or whatever we call it now.

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I think that's the argument that the food companies make. And I've talked to many CEOs of big food companies and they say, look, We can't change because our competitors aren't changing. If we do the right thing, our margins are going to drop and they're going to win, and we can't have that. So we're stuck, even though we know it's the wrong thing to do. Prisoner's dilemma. It's prisoner's dilemma.

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And I wanted to give you a chance to sort of talk about your own journey and how you got started on this and how passionate you are and how you really created a whole new effort to really rethink our food system and to reformulate our food products so we can actually eat stuff that tastes good and is also good for us.

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I would also say, if Kellogg is listening, that they should also take out the hydrogenated fats that are in both the European and the American versions. That shouldn't even be there. And just to point out, we said that trans fats were banned. They really weren't. In 2015, the government said they're no longer grass, meaning they're not generally recognized as safe. It doesn't mean they're banned.

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It means that food companies should not put them in and they're not recognized as safe to eat, but it's still allowed. So we can still buy margarine. We can still buy all these hydrogenated products. A lot of companies have taken it out, thank God. But You know, Froot Loops has hydrogen and fat. I know. So that's really bad.

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I think, Jason, you're such a great visionary and a clear seer of what's going on in society around this meta crisis that's affecting our physical health, our mental health, our planetary health. You're doing incredible work to change that. You have a beautiful voice that's clear and not dogmatic.

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And you're trying to help companies that are doing the wrong thing do the right thing by applying pressure in the right acupuncture point.

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And I'm really grateful to you. I'm grateful for everything you've done. I'm grateful for your kitchen. I'm grateful for your chocolate, which, thank God, I love. And everybody should eat. It's great. I mean, if you're going to eat chocolate, that's the one to eat. And it's a fantastic chocolate.

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You have Human Co., which is a meta brand for many, many products that you have and companies you have that really are trying to elevate the food system and show that there is a way to do good and do well at the same time. And I'm just so thrilled that you're meeting with Kellogg and pushing this forward.

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And it takes people like you to activate people who care, but maybe don't think their voice matters because it does. So thanks so much, Jason, for being on the podcast and being on The Doctor's Pharmacy. And we'll continue this conversation and find out what happens next.

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That's right. And in a sense, we think we're paying more, but we're actually paying less because we're paying less in our medical bills, our healthcare bills, our disability, our lack of productivity, our lack of enjoyment of life, our lack of vitality. I mean, the human cost, it's not measured in actual dollars. is high and also the human cost is measured on the back end, healthcare cost is huge.

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So- That's right. I think it's important that maybe we... It's interesting, I don't know if you know this fact, but I think in America, the Americans spend 9% of their income on food and Europe is 20%.

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40 years ago it was the same. So I think eating cheap food has become, and convenience food has become somehow a value instead of having good food. And I think we may want to shift over to thinking a little bit more about where we spend our money on and shifting over our values and priorities. But thank you, Jason, for everything you do.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Health and Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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By the way, I just want to interrupt you. One of the disciples of this guy, Swami Rama from the East West and the Himalayan Institute was this guy named Rudolph Ballantyne who wrote a book called Diet and Health or Diet and Nutrition. It was in the 70s. And I got that book when I was in college and I read it. And it was all about bringing nutrition into healing chronic disease. Yeah.

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So I don't know if you knew that.

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So literally the book that was a disciple of the guy who actually created that, Himalayan Insu, where Hugh Kitchen first started. That's crazy. Really wrote a book that kind of launched me on this journey too. So it's kind of this karmic shared thing.

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The Fifth Avenue and 14th Street.

The Dr. Hyman Show

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Magnolia bark extract helps reduce cortisol and quiet a racing mind so you can drift off peacefully and wake up refreshed. Together, these ingredients create a synergistic formula designed to optimize your body's natural rhythms and deliver deep, restorative sleep. If you're ready to transform your sleep, head over to bioptimizers.com slash hyman and get 10% off today with promo code HYMAN10.

The Dr. Hyman Show

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You gotta teach me that trick.

The Dr. Hyman Show

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Yeah.

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Yeah, well, it's autoimmune.

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Yeah, no, no, it's autoimmune.

The Dr. Hyman Show

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It's not just about feeling rested. It's about giving your body the deep restoration it needs to feel and function at its best. Coming up on this episode of The Doctor's Pharmacy.

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Yeah.

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It's a spontaneous remission. It has nothing to do with your diet.

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It must have been a mistake.

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It's so true.

The Dr. Hyman Show

The Brain-Body Fix: How Magnesium, Omega-3s, & Vitamin D Transform Your Health

Coming up on this episode of The Dr. Hyman Show. About 20% of the population is living with overt magnesium deficiency. This is full-blown magnesium deficiency, and that's like one in five people. That's a lot of people. Subclinical or insufficiency, not true deficiency, which you'd see on a lab test, but insufficiency can affect up to 80% of the population.

The Dr. Hyman Show

The Brain-Body Fix: How Magnesium, Omega-3s, & Vitamin D Transform Your Health

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Magnesium and most vitamins and minerals, by the way, work on hundreds and hundreds of different pathways. And magnesium is involved in over 600 enzymatic reactions in your body. Now, enzymes help convert one molecule to another, critical for everything.

The Dr. Hyman Show

The Brain-Body Fix: How Magnesium, Omega-3s, & Vitamin D Transform Your Health

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And it basically influences every single one of our biological systems, which is why it can cause symptoms all over the place, from your brain to your heart, to your gut and constipation, to menstrual issues and cramps and muscles. I mean, it's literally everything. And in low levels or suboptimal levels impact every area of our health, increase our risk for chronic disease.

The Dr. Hyman Show

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So it's not just kind of annoying symptoms like muscle cramps. It puts you at big risk for serious illnesses. Now, it really probably should be considered a public health crisis, but most physicians don't test for it. It's not on your regular blood panel you get every year. If they do agree to test for it, they'll likely run what we'll call a serum magnesium test.

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That's what I learned in medical school. But it's not really the indicator of what's happening in your body. It's like this joke I often tell when I'm giving a lecture. I say, you know, this guy dropped his keys on the street and his friend comes over and sees him looking under this lamppost. He goes, well, what are you looking for? What are you doing? He says, well, I'm looking for my keys.

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He said, where did you drop them? He said, well, I dropped them down the street. But he said, well, why are you looking over here? He says, well, the light's better here under the lamppost. So that's how medicine is. It's easy to test your magnesium, but it's not the right way to find out if you're low or not. I mean, if it's low on serum magnesium, you're really, really low.

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By the time it gets low, you're in trouble. Now, in a perfect world, I'd have the chance to see millions of patients, but the truth is, I'm just one doctor. Over 30 years of seeing millions of biomarkers in tens of thousands of patients, I've come to understand that much is being missed by conventional healthcare.

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We often wait until we have symptoms or diseases, then we get tested, but the transition from wellness to illness can often be detected decades before any symptom or diagnosis. I want people to have access to their own health data and the ability to engage in self-care and lifestyle practices that I believe can optimize their health

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and reverse the trajectory of chronic diseases that now affect six in 10 Americans and accounts for over $4 trillion in healthcare costs. And that is why I recently co-founded Function Health, where I'm the chief medical officer. Function is a revolutionary way to understand and manage your health through lab testing that you are often not getting through your healthcare system.

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All the results are delivered in an easy to use dashboard that tracks your numbers over time

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and gives you actionable insights for every biomarker the best test which is really not practical is something called a magnesium loading test which is a 24-hour urine test and you basically give people magnesium iv and then you collect the urine for 24 hours and you see what spills out and if they don't spill anything it means they're alone magnesium if they spill out

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A lot, it means their body's good and they can get rid of what they don't need. The next best test and what we do with function health is called the red blood cell magnesium level. Now, this is not as good as the magnesium loading test, but it's pretty good. And it gives you a sense if you're insufficient or low. And people should be over five. And often we see levels much lower than that.

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Okay, so what does magnesium do? Why should you care? As I mentioned, I call it the relaxation mineral. I think about epsom salt, right? That's magnesium sulfate. You soak in a hot bath. Your muscles get relaxed. You don't have soreness. It just basically relaxes everything. And again, it controls over 600 different enzyme reactions.

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There's no side effects. It's very cheap. And it's such an incredibly important vitamin for... optimizing your health in every way, including longevity. So let's talk about vitamin D a little bit.

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It helps in the production of ATP, which is the thing that makes you move and grow and do everything you do. It's basically the energy of life. And it's really the key to making energy in the body. And often when you see low magnesium, and I've had this before, it can be something that's found in chronic fatigue syndrome, fibromyalgia.

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If you have insulin sensitivity issues, in other words, you're insulin resistant and your blood sugar is not good, it could be low magnesium. And magnesium is very much involved in blood sugar regulation. Also, it's involved in regulation of vitamin D in the body, the activation and transport of vitamin D. It's important not just for...

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muscle health and contraction and relaxation of muscles, but also bone strength and bone density. It's also critical in making hormones such as testosterone, progesterone, estrogen. It's important in the sense of neurotransmitters in your brain. It's involved in calming and relaxation and inhibits the release of what we call excitatory neurotransmitters. It's also involved in DNA repair.

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It's involved in fluid and electrolyte balance, right, with calcium, sodium, potassium and which in hydration which is why it's often an electrolyte so it's really important for electrolyte replacement uh it's critical for heart right i mean a heart having a healthy heartbeat blood pressure high blood pressure is basically tightness of the

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arteries and and the blood vessels and so magnesium is used in relaxation we actually when when we have patients with with really severe diseases this was so interesting when i trained as a doctor it was kind of a last resort drug right it's a it's a mineral but it was a drug that we used when things didn't

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work or nothing else work for example so uh if you're in it's in um in every icu in every cardiac unit in every emergency room it's on the crash cart which is basically what we use when we resuscitate a person who basically has their heart stop and stop breathing and when none of the drugs work the last thing we give to stop a cardiac arrhythmia which is the rapid beating of the heart that can kill you

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we use intravenous magnesium we use it to treat preterm labor if someone comes in in early labor we give them iv magnesium if someone has high blood pressure in pregnancy called preeclampsia and that causes seizures we give them intravenous magnesium and we only use when everything else has failed but it shouldn't really be like that we also use it for bowel prep if you're constipated it's basically one of the best treatments milk and magnesium you heard of that and uh it also

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Now, people think they should be avoiding the sun to not get skin cancer, but vitamin D actually protects you against skin cancer, believe it or not, and reduces the risk of melanoma dramatically and many other cancers, not just skin cancer. It actually reduces overall mortality by 7%. So just having good vitamin D levels reduces the risk of death

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is used to prep for colonoscopies, such as magnesium citrate, which makes you really go. So it's used in everything in the body. We use it in medicine a lot. It's just kind of one of those things that doctors don't really think about as a problem for people when they come in with all these symptoms. So the question is, why are we deficient, right?

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Well, 75% of Americans aren't eating enough magnesium in their diet. Where does it come from? Dark greens, beans, nuts, seeds, seaweed. People don't eat that. You know, it's declining soil quality. It's resulted in almost a 50% decline in magnesium in fruits and vegetables over the last 50 years. There's been a dramatic decline. So I think it's really concerning.

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Also, you know, about 25% of kids are magnesium deficient, which is very concerning to me too. It's critical for their bodies and to grow. Another thing is ultra-processed foods deplete magnesium. So 60% of our diet is ultra-processed food. 67% of kids' diets. Food processing reduces magnesium in the food by up to 80%.

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Also, if we eat a lot of high-starch and sugar foods, which is our standard American diet or SAD diet, those foods deplete magnesium. So the more sugar you eat, the more starch you eat, the more you lose magnesium. It increases the rate of excretion of magnesium, and that's not good. So you eat sugar and starch, pee out magnesium. Also, the recommended levels are to prevent deficiency diseases.

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The RDA, what we call the RDA, is about 300 to 420 milligrams. It's just too low. It's said to prevent deficiencies, but it's not really about optimal health. And about half the population doesn't even get the minimum amount you need to prevent deficiency. And globally, it's a huge problem as well. And a study of healthy university students in Brazil

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they consumed an average of about 250 milligrams of magnesium and 42 percent have low levels in healthy quote healthy college students also there's a number of groups that are higher risk for magnesium efficiency so if you're in one of these groups you got to pay attention uh if you're pre-diabetic or diabetic if if you're low in magnesium it increases the risk of various things like eye damage or retinopathy neuropathy nerve damage kidney disease and blood vessel disease it's a really critical critical in regulating our blood sugar

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For women, it's involved in estrogen regulation, metabolism, detoxification, and deficiency is present in about 80% of pregnant women and 55% of women with hormone-related issues. Think about that. I mean, if you're pregnant and 80% of women are deficient, It's one of the biggest causes of preterm labor is low magnesium levels.

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So if you have low preterm labor or you have high blood pressure in pregnancy, like I said before, we treat you with intravenous magnesium. So why not take magnesium? Also, you can get constipated when you're pregnant too. So it helps with all that. 84% of postmenopausal women with osteoporosis had low magnesium. So this is just a rampant problem.

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As you get older, you're not so good at absorbing things. It's another group that has a risk. So you don't absorb it. You excrete more magnesium. If you have certain age-related diseases that cause low magnesium, certain medications we'll talk about in a minute can lower magnesium levels and make you pee out magnesium, often things that are used to treat high blood pressure, like diuretics.

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by seven percent and vitamin d you know we used to get from sun running around naked hunting gathering and also if we were living in colder climates we would eat fish wild fish like uh herring and sardines and mackerel these these fatty small fish have pretty high levels of vitamin d also mushrooms so if you're foraging and going for mushrooms there's a lot of like porcini mushrooms have the highest levels of vitamin d but it's still hard to get enough we're not getting these foods anymore so

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If you look at hospitalized patients, 65% of people who are critically ill who are admitted to the ICU or intensive care unit were magnesium deficient. And with COVID-19, we saw also those who had the highest magnesium intake had the lowest levels of inflammation and had 70% lower odds of developing severe symptoms.

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So just taking magnesium can reduce the inflammation if you get COVID and reduce your risk of having severe COVID by 70%. That's amazing. And this is completely safe. Unless you have kidney failure, it's an incredibly safe mineral to take. Now,

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The other thing you should know is most doctors don't think about it unless you're in an extreme situation, like we talked about, whether you have preterm labor and arrhythmia or having seizures from pregnancy or high blood pressure in pregnancy. We just don't think about it. But we should.

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And again, as I mentioned, if it's tested, it usually is a serum magnesium, which doesn't reflect the whole body. It's only about 1% of the magnesium in your body. 99% is in your tissues, your bone, muscle.

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uh the body it has really tight regulation methods for magnesium and it pulls from the reservoirs in your bone or muscle if you won't if you need to keep levels stable so if your whole body is depleted it's going to be hard to replenish and normal quote normal serum magnesium levels are about 1.8 to 2.3 but

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I think anything under two is linked to increased health risks, and optimal levels should be over two. So if you're getting a serum magnesium, it should be over two, but I don't like that. I like the red blood cell magnesium. So functional medicine looks at this a little bit differently.

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We look at comprehensive testing, look at what's going on with all their biomarkers, and we look at red blood cell magnesium. It's a way more accurate reflection of whole body magnesium. It measures intracellular magnesium, which is where often it needs to be to do the job. It reflects the magnesium content of muscles and bones. It has a longer half-life.

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It's less prone to fluctuations from your diet, and it correlates with clinical symptoms. So it's a really good biomarker that is part of the function panel that you're not getting when you go to your regular doctor. We're sure it's not on your annual panel, and it's probably not on any panel that they do at all if you're going to measure magnesium.

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The other things you can kind of look at in relation to magnesium that are part of the functional panel include kidney tests like creatinine and BUN, vitamin D levels, because low levels are often associated with low levels of magnesium absorption, just like calcium absorption.

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Calcium levels are also interacting, potassium levels, low levels of potassium or calcium can be an indicator of low magnesium. If you're high in sodium, another clue that you might have a low magnesium, if your blood sugar is high or your insulin is high or A1c, your average blood sugar is high, Ledge control, that's a sign of low magnesium.

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So a lot of things you can look at to kind of get a clue that you might be magnesium deficient. Another hormone that's important you should look at is parathyroid hormone. We also think it's important to look at that. And magnesium can be involved in the release of parathyroid hormone from the parathyroid gland in the neck.

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And if your parathyroid levels are low, you're going to have low magnesium. So it's important to look at all this stuff, look at your EKG, look at your heart function. So there's a lot of ways to look at magnesium, but the key is red blood cell magnesium to start. What are the root causes of having an abnormal magnesium or low magnesium?

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low magnesium well our diet right our sad diet or standard american diet as i mentioned salt and sugar make you pee out magnesium and starch phosphorus also that's in in soda right colas particularly food additives and there all these things are used in ultra processed foods and that causes us to basically pee out magnesium coffee and alcohol also make us lose magnesium and uh

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Too much calcium from supplements, not a good idea either. Stress, another one. Chronic stress is a big factor because obviously when you have a magnesium, your nervous system is relaxed, your body's calm. When you are stressed, you actually pee out magnesium. Those living in Kosovo during the Warren One study had higher cortisol levels, which is a stress hormone, and lower magnesium levels.

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Also, if women have heavy periods, it's another factor. factor that can cause low magnesium, malabsorption issues if you have celiac, inflammatory bowel disease, colitis, Crohn's. If you have diarrhea, you lose magnesium.

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uh if you're uh have diabetes and you're peeing too much you lose magnesium kidney damage you'll have magnesium issues um also if you sweat a lot like you do saunas exercise go on a hot climate you're gonna without electrolyte replacement get into low magnesium states again over supplementation with calcium you don't want to do that and then a few other things can cause you to have magnesium issues one is uh

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having aluminum from antacids and cookware, food additives, drinking water, deodorant, all that will potentially affect your magnesium. Drugs, a lot of drugs, as I mentioned, affect magnesium levels. So these are common drugs like diuretics, which are used in high blood pressure, which is often a low magnesium issue.

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You know, we saw such a with the Industrial Revolution, this incredible advent of rickets and vitamin D deficiency. And it's one of the major areas where we've seen a public health improvement by getting awareness of vitamin D. It's been fortified in milk. Milk doesn't necessarily have vitamin D. It actually doesn't have vitamin D. It only has vitamin D because it's added in to the milk.

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Certain antibiotics, steroids, I mentioned the cortisol will make you lose magnesium, used for inflammatory disorders. Acid blocking drugs we use for reflux are horrible because they block acid, which you need to absorb.

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minerals such as magnesium and other deficiencies of nutrients like vitamin b6 or vitamin d or selenium often will cause us to have low magnesium all right so what are the things we talked about let's just kind of go over those one of the things we should be worried about that can be related to magnesium deficiency well cardiometabolic disease type 2 diabetes as i mentioned in one small study they looked at the intracellular magnesium status of patients with diabetes and it was depleted over 30 percent of patients

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And now this problem affects 93% of the population to some degree or another. Heart disease, another big category. If you have coronary artery disease, and this is the Rotterdam study, looked at 10,000 people, report a 36% greater risk of death from heart attacks and a 54% greater risk of sudden cardiac death in those with low serum magnesium levels. So that's really concerning.

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So if you have low magnesium, You're 54% greater to die from sudden death, 30% greater risk of having a heart attack. That's bad. If you have high blood pressure, often a clue that you might be low in magnesium because magnesium relaxes blood vessels and improves flexibility. If you have palpitations or rapid heartbeat, again, magnesium could be the cure. Heart attack, strokes, and...

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blockage in your arteries. Again, studies show that, this was a cross-sectional study published in Nutrition Metabolism and Cardiovascular Disease, showed that otherwise healthy Koreans with the lowest serum magnesium had two times the risk of having calcium buildup in their heart, which is a huge clue that there's atherosclerosis or plaque development.

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And also, it's involved in calcium metabolism. There's too much calcium, not enough magnesium, it's a problem. You've had a stroke. Those with highest versus lowest magnesium intake had a 40% reduction in all-cause mortality versus the lowest intake. So basically, if you had high intake of magnesium and ended up with a stroke, you're gonna have a 40% reduction in your risk of death after.

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That's pretty good. It's low magnesium, it's been linked to cataracts, it's been linked to headaches, obviously. In fact, American Academy of Neurology gives magnesium a level B rating as probably effective for the prevention and treatment of migraines.

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So often when someone comes in with a migraine to the emergency room, I would give them intravenous magnesium because it relaxes all the spasming blood vessels in their head and helps them relax.

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uh osteoporosis uh often we see uh it low in osteoporosis as we mentioned and we see a problem with chronic fatigue and fibromyalgia mood disorders anxiety depression adhd autism often is very low in these problems sleep issues if you have insomnia and you can't sleep or Other problems, that may be magnesium. It's one of the best sleep aids out there.

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People don't realize that if you take magnesium at night, you'll sleep well. And Epsom salt baths do the same thing. You can get it through your skin. If you have hormone issues like PMS, often a low magnesium issue, or PCOS, fibromyalgia, as I mentioned, asthma, twitchy airways, chronic kidney disease, seizures, all these things can be a clue that there may be low magnesium.

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uh now what about high magnesium well this is very rare but there are certain things that can cause it if you have chronic kidney failure adrenal issues maybe different kinds of tumors or problems with your adrenals overtaking antacids with magnesium in them severe dehydration because it changes your electrolyte balance and you lose a lot of potassium and sodium and the symptoms of it having high magnesium are nausea vomiting fatigue

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So if you think you need milk to get your vitamin D, that's not actually true. You don't get a vitamin D from milk only because it's added.

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low blood pressure trouble breathing and even respiratory problems and heart attack because it slows everything down so basically when we give ibm magnesium to women who are in preterm labor we watch the respirations because it slows down your respirations it slows down your breathing it slows down your heart it relaxes everything so the idea is if you have too much it kind of relaxes things too much and that's not good okay so how do you how do you address this how do you address and treat magnesium deficiency well

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And just get rid of the causes, right? We just talked about that. Get rid of the crappy diet, the sodas, manage your chronic stress levels. Take a look at your medication. Are you taking acid blockers? Are you taking diuretics? What are you taking? Do you have certain health conditions that need to be addressed, whether it's diabetes or heart disease or...

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or other hormonal dysfunctions that can be addressed that actually will help you deal with this from the root cause. So really important to look at the causes and remove what's causing the magnesium deficiency. Maybe it's poor diet, maybe it's taking stuff that's causing magnesium loss. So what should you do to actually improve your

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your magnesium levels and to address magnesium deficiency or insufficiency. Well, first, you want to eat magnesium rich foods. What are those? Well, dark green leafy vegetables, things like spinach, Swiss chard, kale, collards, all that stuff is great. Arugula, avocados, cold water fish, mackerel, salmon, nuts are high in magnesium.

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Almonds, cashews, Brazil nuts, pecans, walnuts, seeds like pumpkin, chia seeds, dark chocolate. One of my favorite sources of magnesium, actually. Whole grains can be helpful. Non-GMO soy can be helpful too. I like tempeh. So diet can be a big factor in replenishing magnesium. Also, you want to find healthy ways to manage stress, right?

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um now most of the problem with vitamin d is that doctors don't understand how to diagnose it they might even order the wrong test they don't know the right treatment they don't know the doses they don't understand this importance and they see the reference levels on lab tests which are typically like 20 nanograms per deciliter now that is ridiculously low and i think if you look at what's optimal it should be over 45 or 50. and so many many people are in this sort of

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So active relaxation, yoga, breath work, gratitude journals, riding your bike, working out, getting in the sauna, cold plunges. There's a million ways to actually improve your stress response, whether it's, I use binaural beats with something called NuCom, which is some fun thing I've been trying, which basically puts you in a different neurotransmitter state, a different brainwave state.

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Also, make sure you replenish your electrolytes. If you're sweating, you're exercising, you're doing the sauna, make sure you use electrolytes that have sodium, potassium, and magnesium.

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then supplements what about supplements i think you know of all the supplements of all the things that i use one of the most important is magnesium probably the second in vitamin d and third would be fish oil but it's so important and most people have such improvements pretty quickly when they take it uh and it can improve your sleep it can produce anxiety it can reduce palpitations it can we do muscle twitching muscle cramps i mean so many things constipation

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Now, there's a lot of different forms of magnesium, so you should be aware of all the different forms. But the dose should probably be between 400 to 1,000 milligrams of magnesium a day. Now, there are many different forms with all different effects, so you have to figure out what you need. For example, my favorite basic one for everybody is magnesium glycinate. It's broad spectrum.

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It works across a lot of things. It helps with sleep, with relaxation, anxiety, PMS. cardiovascular health, best taken at night. Magnesium citrate you can use if you have constipation, so that actually helps you go to the bathroom. Magnesium threonate, better for the brain, gets in the brain better. Anxiety and depression is what I use those for.

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Some are also better for muscles like magnesium taurate, which is great for muscle recovery, blood sugar regulation, heart health. Magnesium malate, Again, this is part of the mitochondria and energy cycle, so it helps energy and athletic performance. Magnetium sulfate, we use that. It's Epsom salt, so you can absorb it through your skin.

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You can try my UltraBath, which is two cups of Epsom salt and 10 drops of lavender oil, hot water, soak in that for 10 to 20 minutes before you go to bed and you'll sleep like a baby. So basically, just to review, magnesium is so important. It plays a critical role in optimal health and longevity and chronic disease prevention.

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Conventional medicine often focuses on treating the acute issues and not understanding the root causes. You really shouldn't be waiting for symptoms to appear to take charge your health.

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If you're suffering from stress, poor sleep, low energy, these are all signs you might be low in magnesium. And not just one kind. Your body needs seven different forms to truly feel calm and at ease. That's why I recommend Magnesium Breakthrough from Bioptimizers, a complete formula with all seven types in one capsule.

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Yeah.

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Sauerkraut for the brain.

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borderline area of less than 20 or 20 to 50, where they do need more vitamin D. Now, most doctors think, oh, you don't have rickets, you don't have vitamin deficiency, or your number's like 20 or 30, you're fine. And they're actually wrong. And the question is, what's the dose you need to not get rickets? It's probably like 30 units a day. It's not what we need for optimal health.

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Whether it's heroin or cocaine or sugar.

The Dr. Hyman Show

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Wait, wait, I got to unpack that because what you said was just so profound right there. Basically, you're talking about uncoupling the natural ability of our body to sense its environment and to self-regulate in the right way to create health when we eat processed food that contains ingredients that screw up the gut microbiome or the lining of

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what we need for optimal health might be more like 5 000 units a day i mean even the government's upper limit is you know four or five thousand a day is a safe dose you're not going to get into trouble with that some people are you know very good at absorbing it others aren't so people need actually up to 10 000 units a day there was one study where they gave a healthy young adults 10 000 units of vitamin d for three months and there was no toxicity from that

The Dr. Hyman Show

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And all of a sudden that the brain in the gut or whatever you want to call it, the neurons in the gut start to change as a result of the crappy food we're eating and make us less able to seek out and want the foods that are good for us and tend to make us seek out and want the foods that are bad for us. Exactly. That is a massive like.

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brain state shift for me because I never really understood, you know, the mechanics of how that happens. But it's clearly true when people are eating bad foods, they want more bad foods and they keep eating more and more of them. And there are many reasons for that. But the gut story is just fascinating.

The Dr. Hyman Show

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Yeah, I find that so true. If I go off track, I just want more of the bad stuff. If I stay on track, I want more of the good stuff. Like I naturally will crave the things that are good for me. But I think what's happened through our radical dietary changes is we've gotten so far away from our natural sort of ability to seek out things that nourish us. And we've lost that. Animals have that.

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They're not going to be running around eating things that are going to make them sick and gain weight and cause damage to their gut microbiome or whatever. But they're not thinking about it. Their body naturally will seek out, oh, I want this plant because it's got this nutrition in it or this one has this phytochemical in it.

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They're not thinking that, but their body is telling them where to go and where to look and what to eat. We've sort of really decoupled our ability to be in touch with our natural healthy cravings and been hijacked by the food industry to desire all these foods that are driving us into worse and worse states of dysfunction, poor health, and poor brain states and poor brain function.

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Do you have a question about my favorite books, supplements, or recipes? Then sign up for my free Mark's Picks newsletter at drhyman.com slash markspicks, where I'll share all of this information with you and so much more. You'll get emails from me every Friday with recommendations on things that have helped me on my health journey, and I hope they can help you too.

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Thank you so much again for tuning in. We'll see you next week on The Dr. Hyman Show. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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Now, you can get toxicity if you take a lot more, and it can cause a problem, but it's far lower than we think. In fact, your level has to be over 250. Even though the reference range on the labs is up to 100, it doesn't really become toxic until about 250. So the real question is, you know, how much should we be taking on a daily basis?

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And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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And I think they're depending on you and your vitamin D level, your sun exposure. I mean, I have a friend who lives on the beach and, you know, goes out surfing every day and his vitamin D level is about 45, which is pretty good with no vitamin D supplementation. But I rarely see that unless he's living in Mexico on the beach all the time.

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But if you aren't, you probably need between 2,000 to 5,000 units a day of vitamin D. What's really concerning is when you look at the data, it's 80% of us who are insufficient or deficient. This is either, frankly, deficient, let's say less than 30, which is now the reference range on most labs, although some still say 20, and those who are between 20 and 50.

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So I think that's important because vitamin D deficiency is linked to many cancers, high blood pressure, heart disease, diabetes, depression. We call it seasonal affective disorder or SAD, fibromyalgia. I mean, you know, people have muscle aches and pains. These are often from low vitamin D levels.

The Dr. Hyman Show

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Bone loss, obviously osteoporosis, even autoimmune diseases, multiple sclerosis is found in much higher levels in northern latitudes and where there's low vitamin D. And so vitamin D is really important for everything, including autoimmune disease. And it's really not hard to do.

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I mean, you really could make a dramatic difference by just getting people's levels of vitamin D up to 45 nanograms per milliliter. And that would literally lead to 400,000 fewer premature deaths a year. That is no joke. There was one study that showed that if your vitamin D levels were low, you were 75% more likely to end up in the hospital or in the ICU from COVID.

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Head to bioptimizers.com slash hymen and use code HYMEN10 to save 10% and try it risk-free with their 365-day guarantee. Again, that's bioptimizers.com slash hymen with code HYMEN10 at checkout. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

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If your vitamin D levels were over 50 from one big Israeli study, there was no death, like zero. Now, that may be not true if you keep doing the study and it may be a little bit bigger, there may be occasional deaths. The point is here that vitamin D is highly protective. So, you know, I think, you know, we probably should have a vitamin D mandate in this country.

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Now, when my patients get their levels up, they feel better. They have more mood improvements. Their muscles recover better. Their thyroid works better. Their energy is better. Their whole system works better. And so it's a really important thing to make sure you get. So how does your body like make vitamin D? Now, we obviously never had to take supplements or anything.

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We're hunting and gathering and evolving because we're outside most of the time. And in fact, 80 to 100% of the vitamin D that we need is created because of exposure to the sun. And when you get a little bit of a sunburn, we call a minimal erythromel dose, which means basically

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the dose that makes your skin a bit red, you know, when you get a sunburn, that might produce between 10 to 25,000 units of vitamin D in our bodies, which is great. The problem is most of us don't get that kind of sun exposure. And a lot of times we use a lot of sunscreen, which is not necessarily bad.

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Well, it depends on which sunscreen you're using, but they block a lot of the benefits of getting vitamin D. So you might be out in the sun, but using sunblock and then not getting vitamin D. Now, if you live in a northern climate, you're for sure not getting enough sun and vitamin D, especially in the winter.

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And you're probably not eating a lot of the porcini mushrooms and background herring and cod liver oil. Also, the other problem is as we get older, our skin does not convert the sun into vitamin D. in the way that we did when we were younger. So the average 70-year-old creates only 25% of the vitamin D that a 20-year-old does.

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Also, depending on your skin color, if you have dark skin, if you're African American, you basically will produce far less vitamin D and you need a lot more sun exposure. So most African Americans are very deficient in vitamin D. I'll also recommend that everybody supplement. Now, I think it's one of those basic supplements that everybody should get. It makes such a difference.

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And you should have a level between 45 to 75, let's say. And the only way to know what that is is to test. You need to test and find out what's going on. And you can guess, but you often will be off. Some people need 2,000 units. Some people need 5,000. Some people need 10,000 units to get their vitamin levels up to, you know, the ideal level.

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And you can do that through your doctor or, you know, I co-founded a company called Function Health. You go to functionhealth.com. You can join the wait list and get testing that actually helps you to get your – actual levels, to know what you're doing, to check it over time. I think if you use the code YOUNGFOREVER, you can get in and actually get off the wait list.

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So try that and see how your vitamin D levels are, but it's important to know. And often doctors say, oh, don't worry, just take the vitamin D, but you really want to know what your levels are. Also, if you want to get sun exposure, the best is 10 to 2. In obviously the summertime, 10 a.m. to 2 p.m., full body sun exposure for 20 minutes.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

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I mean, you can cover your face or put sunblock on your face, but you really want to have full body exposure. I mean, it only works in the summer. It only works if you live below Atlanta. I recommend taking vitamin D and probably 2 to 5,000 of vitamin D3. It's important to take vitamin D3, not vitamin D2.

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Most doctors will prescribe vitamin D2, which is unfortunate, but make sure you get the right vitamin D. And again, it depends on your age, your genetics, where you live, how much time you're in the sun, time of year. But if you're like, oh, in the summer, I don't need it. But it's actually not true. You need it during the summer unless you're out there all the time.

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So check your vitamin D levels and find out what's going on. Now, what about protecting yourself from skin cancer? That's important, right? You want to make sure you don't get skin cancer, particularly on your face. So I think, you know, if you want to go out in the sun, great. Use sunscreen on your face.

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If you want to, you're worried about getting a sunburn and you're really out there a lot, you can use high SPF sunscreen. But, you know, you're going to get vitamin D from your supplements, so you should be okay. The high SPF, you know, It kind of gives people a sense of security that you can go out there and just burn up. But you want to be careful. You don't want to do that.

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You want to make sure you moderate your sun exposure, avoiding the high ultraviolet radiation exposures that you can get from prolonged sun exposure. So basically use sunscreen. And also, by the way, you want to use sunscreen that doesn't have crap in it. And we'll talk about that in a minute. So over-the-counter sunscreens are fine, but they're often full of crappy, harmful ingredients.

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EWG found 80% of the 1,700 products they looked at that were sunscreen had inferior sun protection or had like really weird ingredients like oxybenzone or other parabens. I had a woman once who was at my practice and she had super high levels of toxins in her urine from parabens. And she's like a super health nut. And I'm like, What are you doing? What are you exposed to?

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What plastics or chemicals? She said, oh, well, I use a ton of sunscreen all the time, every day. And so she had high levels of these toxic petrochemical plastics in her urine that were coming from the sunscreen. A lot of it wasn't getting out of her body, so it wasn't great.

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Also, you should be worried about sunscreen with vitamin A. If you use vitamin A, it actually can make skin cancer more likely. So I would be particularly careful of that. But the bottom line is choose, you know, good average low SPF sunscreen. Don't rely on it for total protection. Cover your face mostly. And you'll be able to go out and enjoy the sun.

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So what are the seven strategies I use to get safe sun exposure? Well, don't be afraid of the sun on your vacation. Don't obviously get overexposed, right? Because getting overexposed doesn't just ruin your vacation and give you a sunburn. It can lead to long-term issues with skin damage and

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Probably 80% of Americans are deficient or have insufficient levels of vitamin D, levels that don't protect them optimally from...

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uh skin cancers and more wrinkles which nobody wants so try to get at least 20 minutes of sun exposure every day uh first thing in the morning ideally which is the morning sunlight helps trigger your brain to release chemicals and hormones like melatonin it kind of resets your circadian rhythms it helps mood healthy aging uh use sunscreen but only when you need it uh and particularly use the safe sunscreens you can check out skin deep which is a database from database from ewg and it's great uh be proactive about protection so don't

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um you know overdo it right try to get shade umbrella tree you know hat i mean protective clothing that's fine uh if you money don't get skin cancer which i don't want to get uh make sure you cover up sunglasses are important you don't actually get uh eyes you sunburn in your eyes but you're you get cataracts from prolonged sun exposure without uv blocking sunglasses so that's important don't get burned burning is really bad because that leads to more risk of skin cancer

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Choose a skin cancer that has optimal UVA protection. Don't do tanning beds. Get vitamin D, which will help reduce your risk of skin cancer. You know, there's good evidence that sunblock prevents squamous cells, but not necessarily basal cells. So make sure you get skin checks, get your skin checked for cancer on a regular basis every year.

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Make sure you get a good dermatologist to look at it and they can get things when they're early and they're really not a problem. You don't die from skin cancer except melanoma, which is not necessarily sun related. As a doctor, I've seen how chronic stress impacts nearly every system in the body, from sleep to mood, energy, and even inflammation.

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But what many people don't realize is that stress often depletes a critical mineral your body needs to feel calm and at ease, and that is magnesium. And not just one kind. Your body actually requires seven different forms of magnesium to function optimally. That's why I recommend Magnesium Breakthrough by Bioptimizers.

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It's the most complete magnesium supplement I've found, combining all seven forms your body uses to regulate stress, improve sleep quality, and support a healthy nervous system. Personally, I noticed the difference within days, falling asleep faster, waking up more refreshed, and feeling more grounded throughout the day.

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Over 1,500 five-star reviews back it up, and it comes with a full 365-day guarantee. Head to bioptimizers.com slash hymen and use code HYMEN10 to save 10%. Basically anything that twitches, spasms, cramps, or is irritable in your body is likely in full or in part related to inadequate magnesium levels. Things like heart palpitations, anxiety, depression, insomnia,

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blood sugar issues, hormone imbalances, irritability, aggressiveness, PMS, menstrual cramps, preterm labor, muscle spasms, tremors, vertigo, ringing in your ears, tinnitus, chronic pain, muscle weakness, kidney stones, angina, high blood pressure, constipation, acid reflux, headaches, hearing loss, being sensitive to loud noises,

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immune dysfunction, seizures, right, which is irritability of your brain, cognitive decline, and all these muscle cramps are related to potentially low magnesium levels. If you have any symptoms, you gotta be thinking about magnesium. So why is it a problem? Well, about 20% of the population is living with overt magnesium deficiency.

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things that you want to have vitamin D protect you from, whether it's osteoporosis or depression or cancer or to boost your immune system so you don't get things like the flu or COVID. I mean, if you have high vitamin D levels, your reduction in flu is 75%. That's more than the flu vaccine. So it really is a powerful nutrient. It's very safe at the recommended doses. It's easy to take.

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This is full-blown magnesium deficiency, and that's like one in five people. That's a lot of people. Subclinical or insufficiency, not true deficiency, which you see on a lab test, but insufficiency can affect up to 80% of the population. Now, why is this important? Well, unlike drugs, which work with one pathway and one particular reaction in the body.

The Dr. Hyman Show

Erectile Dysfunction: The Warning Signs You Shouldn’t Ignore

Coming up on this episode of The Doctor's Pharmacy.

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And that prolongs the effect of this particular compound, CGMP, keeps the blood vessels constricted in your penis, and it helps maintain the erection for longer, which is fun and great, and it's no problem. But, you know, side effects are common about over one in 100 people. You get mild headaches, dizziness, flushing.

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Congestion and sinus, basically having sex, you're congested, runny nose and have a headache. Well, it's not so much fun always. It can cause back aches, muscle pain. Sometimes it can cause low blood pressure because it was designed for a blood pressure pill. It can rarely cause a painful erection to last a long time, like over four hours, and that's called priapism.

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And that can damage your penis and it can cause all the heart issues. Rarely it can cause vision or hearing loss, but that's very rare. Now, if you're taking drugs like nitrate drugs, if you have angina, you have heart disease, if you have liver issues, you don't want to take them.

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So they're not bad, but let's talk about maybe getting to the root cause, which is exactly what functional medicine's about. It's not about treating the symptoms, it's about the cause. So how do we get to the root cause? We have to really understand the full picture. And so we have to look at diagnostics.

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And I think it's really important to do a proper testing so you understand what's happening with your biology. And that's really why we've created Function Health, why I'm the co-founder and chief medical officer, because all the tests that I'm gonna mention right now are all available at functionhealth.com, and you can sign up. You can just get in there and get your test done.

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And there's a wait list, but we can get you off the wait list if you use the code Dr. Hyman. Now, the first thing you want to know is something called sex hormone binding globulin or SHBG. Now, this is important because it regulates the amount of free hormone, free testosterone. It's a protein made by the liver. It binds to testosterone and estrogen, and it basically makes them inactive.

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So it's sort of like a reservoir of extra hormones when you need them. Also, albumin can bind to estrogen and testosterone, but not as well. And that's something you eat normally in your blood.

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Now, when you have insulin resistance, high insulin, the liver suppresses the sex hormone binding a lot, and that leads to potentially more free testosterone, and that can kind of screw up normal hormone balance, and we often see an increase in prostate cancer in the large prostates in guys who have insulin resistance and big bellies, and that's a concern.

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and there's no sugar, coloring, artificial ingredients, gluten, or fillers, which means it aligns perfectly with my dietary choices. Element is one of the most important tools in my health and fitness toolkit, and I know it can be for you too. Right now, Element is offering my listeners a free sample pack with any purchase. That's eight single-surfing packets free with any Element order.

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Erectile Dysfunction: The Warning Signs You Shouldn’t Ignore

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Inflammation, on the other hand, can also increase sex hormone binding globulin. So why does that matter? If there's inflammation, you get higher binding globulin, it means you get less free testosterone. And that's what matters. That's what does the job. And so when you have less free testosterone from any source of inflammation, you can end up in trouble.

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So sometimes guys, even with insulin resistance, tend to have the high sex hormone binding globulin because of the belly fat, which is basically a factory of inflammatory molecules. Now, what does testosterone do? Well, it increases your sex drive or libido. It is involved in the production of red blood cells, which can sometimes be an issue if you're taking testosterone.

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It is involved in sperm production, mood, So makes you happy or if you take too much, you can make angry motivation. So it's very important for motivation in men and women. And by the way, women have a lot of testosterone, too. It's really critical to build lean muscle mass, which we'll talk about why that's important for sexual function.

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It helps energy or cognition, recovery from exercise or injury, and it improves insulin sensitivity. So it's good. Now, free testosterone is the active kind. It's not bound to the sex hormone-binding globulin. It's the active form of testosterone, and it's not less than 2% of the total amount. Now, the optimal range, and these are all going to be in the show notes.

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You have to memorize them now, but you can check it out in the show notes. The optimal range is over 30 picograms per deciliter. Now, you want to look also at the total and the free. So you want to look at both.

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Now, if you look at the total testosterone, the ranges are kind of screwy because, you know, how we develop reference ranges in America is based on the average or quote normal in a population. So if you're a Martian, you land in America, it's, quote, normal to be overweight because 75% are overweight. It doesn't mean it's optimal. So the ranges that we see are not the really optimal levels.

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But you see ranges of 200 or 300 nanograms per deciliter. But the range should really be over 500. And you have to look at the combination of free and total. But it can be up to 1,000 or more. And I think it's... important to sort of look at what the symptoms are, what the person's overall health is, and look at the free and total, and you get a sense of how much is going on there.

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Now, even if your total can be normal, you can still have issues of low testosterone because your sex hormone binding lag is high. In other words, there's not enough free testosterone. So I see that very often in my patients. Also, the other hormone that guys have, which you probably may not know, is estrogen or particularly estradiol.

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Now, men and women have estrogen and it has a lot of important functions. It does affect the libido. It affects erectile dysfunction and sperm production. It's also important for bone health or brain function and also for nitric oxide production. You don't want it too high or too low. And often guys who have big bellies have basically something called aromatase in their fat.

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which turns testosterone into estrogen. You don't want that. You don't want testosterone turning into estrogen. It's not nice. The other hormone you want to look at is the pituitary hormones and the hypothalamic hormones. Your pituitary hormones are really important. We call LH and FSH. luteinizing hormone and follicle stimulating hormone.

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This is a great way to try all eight flavors or share Element with a friend. Get yours at drinkelement.com slash hymen today. That's l-m-n-t dot com slash hymen. Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale.

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Now, it's kind of a weird thing because follicle stimulating hormone sounds like it's for women's follicles that produce eggs, but it's also active in men. So in men, the way this works is your hypothalamus, which is kind of way in the top of your brain, it's kind of the master control center, creates a hormone called gonadotropin releasing hormone. So gonadotropin essentially are

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the hormones that make gonadal hormones. So it's like stimulates the pituitary to produce the gonadotropic hormones, which are hormones that stimulate the testicles or the ovaries, which may be the case in women, to produce more hormones. So LH, our luteinizing hormone, which again, it's kind of a weird name because it basically luteal phase of the menstrual cycle.

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It's named after women's hormones, but it's really affects men too. So LH affects cells in the testicles called the lydic cells. Now these cells produce testosterone. So higher LH will increase testosterone. FSH affects different cells in the testicles called the Sertoli cells, and they lead to sperm production. So LH, testosterone, FSH, sperm.

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Really important, and as important as fertility, what's going on with somebody, it's really important. You may not know what's going on, and you might have low testosterone, but you could have a pituitary tumor for some reason. So you gotta check all these things. Also, we look at prolactin, another hormone we check with Function Health, again, not usually checked.

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Prolactin is another pituitary hormone, that is involved in many things, including lactation. That's why I call it prolactin. But it can be high in certain benign tumors that grow in the pituitary, which are not that uncommon. And the treatment usually is surgery. Sometimes there's drugs that can treat it.

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We also need to look at inflammation, and we look at something called HSCRP or high sensitivity C-reactive protein. Inflammation is such an important factor in our overall health and aging and longevity. High inflammation is a root cause of sexual dysfunction, whatever is causing it. Now, many things can cause it, including our diet.

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That's the number one cause, really sugar, starch, processed foods. All that's driving inflammation, our gut microbiome, environmental chemicals, heavy metals, toxins. There's also endocrine disrupting hormones, which are really concerning to me. And I see a change in the population in the birth rates of men and women. We see changes in fertility.

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We're going to talk about that on another podcast. And I think a lot of it has to do with these forever chemicals that are petrochemicals that are in the environment that don't go away. We used to have dioxin and PCBs and DDT. They're still around. And now we have other...

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plastics and other pesticides and herbicides these are highly dangerous and and they're toxic at very small levels so oh you're like i'm so out i'm not getting that much this or that but uh but you are cumulatively you are over your lifetime and then they've done fat biopsies of people and they found it pretty much every human is a toxic waste type and we probably wouldn't be safe to eat if we were food

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Other hormones are important as well. Leptin, again, something we check on Function Health that mostly doctors don't check, but leptin is the appetite suppressing hormone. But sometimes when you have insulin resistance, you also get leptin resistance. So you see high levels of leptin and that leads to low testosterone and suppressed LH. So that's concerning.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive.

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in one study in the journal of clinical endocrinology they looked at three groups of men and they found that those with higher leptin levels mostly due to leptin resistance had a higher body mass index so they were heavier and they had lower levels of testosterone so it's an important thing to check adiponectin another important hormone it's an anti-diabetic hormone it's an anti-inflammatory hormone it prevents

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heart disease, and it's often low in insulin resistance and inflammation, obesity. So you want to check adiponectin again, and we check that as part of our panel with Function Health. Again, it's not usually checked, but it's important because if it's high, it's good, and if it's low, it's bad.

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We also check your fasting insulin and hemoglobin A1C because insulin resistance is really, I would say, the majority of the causes of erectile dysfunction as we get older.

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and it leads to like i said low testosterone higher belly fat more estrogen abnormal cholesterol more inflammation low sex drive it's just not a good thing and your insulin you really want between two and five now most reference ranges are 15 again because the average american is unhealthy and overweight so the reference range is wrong, basically is what I'm saying.

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So in functional health, we talk about what are the current reference ranges and what are the optimum ranges. Also, you want to look at stress hormones like cortisol and DHEA. And you also look at cardiovascular testing and not just a regular cholesterol panel, as I mentioned, but looking at what we call lipoprotein fractionation.

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And this really looks at cardiovascular risk, insulin resistance, really important. And I think if you don't look at the right cholesterol panel, you're basically just living in the 20th century and not the 21st century in terms of cardiovascular health. Thyroid also really important, and we have to look at thyroid properly, not just the way doctors do it on their traditional panel or the TSH.

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You have to look at the TSH, the free T3, free T4, even thyroid antibodies, which we all check on function health. And they're really important because thyroid function, if it's low, will cause a low libido, low sex drive, a low mood. And it may be as simple as taking thyroid and also will influence sex hormone binding alignment.

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Now, none of these tests are hard to get or expensive, but unfortunately, your doctor is probably not doing most of them or doing them properly. So that's why, again, I co-founded Function Health and encourage you to check out your own tests so you can see what's going on and be empowered with your own health data and be the CEO of your own health data.

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Now, you probably figured out by now that I'm super passionate about getting regular, deep, restful sleep. It's a foundational piece for optimizing metabolism, brain function, and pretty much our health as a whole. One hack that has made such a huge difference in my own sleep quality was keeping my bed nice and cool. That's one of the reasons I love the pod from Eight Sleep.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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For me, the most common reason for waking up in the middle of the night is getting too hot. In fact, it happened often. Even with the AC crank, sometimes my bed just gets really warm from my own body heat, making it impossible to sleep. well. But ever since trying the 8 Sleep Pod, I haven't had that problem and I sleep soundly all night long and wake up feeling rested and energized.

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The pod can go on your existing mattress and it pairs dynamic heating and cooling thermoregulation with biometric tracking so it actually adjusts to my needs throughout the night and gives me interesting data to learn from the next day like a sleep score and heart rate variability.

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So whether you sleep hot or cold, the Pod is so smart, it will actively account for your unique needs to keep your bed just the right temperature. Eight Sleep has even found their products to help people fall asleep 32% faster and reduce waking by 40%. None of us can afford to lose out on high quality sleep.

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If you're ready to take your nights to the next level, check out eightsleep.com slash mark and you can save $300 off Pod 4 Ultra and $200 off the Pod 4. That's 8sleep.com slash mark, E-I-G-H-T-S-L-E-E-P dot com slash M-A-R-K.

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That's not going to go well. Actually, yesterday I was doing a consult with a patient who was 87 years old. Yeah. Who's still having sex with his wife. I plan on it. Yeah, I'm going at least to 100. I don't know.

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hi i'm dr mark hyman a practicing physician and proponent of systems medicine a framework to help you understand the why or the root cause of your symptoms welcome to the doctor's pharmacy every week i bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health in today's episode i have some interesting discussions with other experts in the field so let's just trump right in an estimated 30 million american men are affected by ed now

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That's exactly right. So this is a very common problem. From a traditional medicine point of view, there really wasn't much of an approach to this beforehand. We had some really coarse and crude treatments.

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Talk about what the traditional approach to erectile dysfunction has been, other than the Viagra, Cialis, and Levitra category of drugs, which now are pretty widely prescribed and do work and help people. Yeah, they do.

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So in English, you're basically saying that you get hardening of the arteries in your penis, which makes it not so hard.

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So what are endothelial cells?

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So throughout your entire body, you've got these lining of all your blood vessels. And it's a very active lining. It does all kinds of things, including regulate the dilation and the blood flow and lots of other things, inflammation. And nitric oxide is a key regulator of that. Very key. And that's what goes wrong.

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That's not going to go well. For many of my patients, caffeine can disrupt sleep, spike anxiety, lead to hormone imbalances. It's also incredibly hard on the gut, causing irritation that many don't even realize is happening. And that's why I'm so excited to share with you a truly remarkable alternative, Peaks Nanduka. Nanduka is the first-in-class coffee alternative that offers

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And what are the reasons why that men tend to get this decreased blood flow in the penis that leads to these erectile dysfunction?

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Nitric oxide. Nitrous oxide. Nitrous oxide is laughing gas. I'm just going to call it NO.

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It's a good thing you don't have to remember all those chemical names when you're having sex, because that would not go very far.

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That's prediabetes.

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People don't like to talk about this and it's uncomfortable to talk about sex. It's kind of a taboo, but you have to talk about it because it's a significant issue that impacts so many aspects of people's life. Now your physical health and sexual health are totally connected. Obesity, for example, is independently linked to erectile dysfunction. People have what we call a dad bod.

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Okay, so let me translate that because that was really good. I think here's what's going on. Basically, people eating lots of sugar and starch and crap in their diet get prediabetes, which goes along with high triglycerides, low HDL, high blood pressure, belly fat, the whole thing. Exactly. And when you have this problem, which by the way, affects every other American.

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And if you take out the kids, it's probably more than half the adults, right? So we've got 75% overweight, 88% metabolic, man healthy in this country. Most of those people have some degree of insulin resistance. And what you're saying is when you have this phenomena going on in your body, it damages the ability to

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of the lining of your arteries to function properly so you can't get blood flow in your organs, not just in your penis, but in your heart and in your brain, which is why insulin resistance causes heart attacks and strokes. And also dementia. So this is all connected. And in fact, the first sign of heart disease is probably having trouble getting an erection.

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Absolutely, and I think people don't realize that. It's not just a local problem, it's just a systemic problem. Absolutely.

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Yeah, and I think most people don't realize that our whole system is connected, and that's what's so different about functional medicine is that it's looking at the whole system. So, you know, most people don't think of your diet when you think about having sexual dysfunction, but that's the first thing we think about, right? Right. We do think about stress, for sure, that plays a role.

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So basically just if it doesn't work once, you're going to be afraid it doesn't work every time and that's going to make the whole thing worse. Yeah. Yeah. So that's a hard mental thing to fix. But the fascinating thing to me is that the phenomena around seeing this as a systemic metabolic vascular issue is so important. And there's a and we're gonna get into.

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You know, it's becoming normalized among young men where you kind of become a little pudgy around the middle. It's not normal. People with a high body mass index or who are overweight tend to have lower testosterone. I'm gonna explain why that is and how you can reverse that. Also your emotional health and wellbeing are tied to your sexual function.

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And of course, there's a lot of ways to also address erectile dysfunction that are up and coming that are quite new, just far beyond Viagra, which we're gonna talk about. I'm excited to talk about those things.

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But even in traditional medicine, you've got the vacuum pump, which is pre-Viagra, where you put a little ring around the base of your penis and you basically put a tube around your penis and you basically vacuum it, all the blood in, which doesn't sound like fun to me. And there's penile implants, which can work.

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There is alprostadil, which is an injection or something that goes inside the urethra in the penis that can help, that's a prostaglandin. And there's revascularization, which is something I would love you to talk a little bit about.

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So it's basically like angioplasty for your penis? Yeah. Wow, that's incredible. Again, these are very interesting questions.

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Exactly right. It's like you get a stent, but you got to fix your...

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Right. Well, let's talk about testosterone because there's this whole conversation out there about male menopause or andropause and this whole syndrome of low T or low testosterone. And I think part of it's gone to the extreme and there's a lot of bodybuilders who use testosterone and I think it can be used inappropriately.

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But what I want you to talk about is why do we see the drop in testosterone as men age? Because I think this is really important. There are natural ways to raise testosterone. There are ways that we are living that lower testosterone. So let's get into talking about that because if you fix testosterone, a lot of things get better.

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People who are stressed, you know, have more trouble with sex. Quality of relationships and intimacy also plays a big role. And it's so common. We're going to talk about how common this problem is. In the Massachusetts Male Aging Study, ED was the most common sexual health problem. In 1995, it affected about 150 million men worldwide, and that's projected to reach 300 million next year.

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Now, I've seen many older guys with raging high testosterone levels.

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You did.

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Yeah. So I just want to emphasize something you said there. It's so important. You said diabetes, but this whole pre-diabetes insulin resistance thing is the biggest reason. So here's the deal. The bigger your belly, the lower your testosterone.

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The more belly fat you have, the lower your testosterone is. And people don't understand that. And then you mentioned alcohol. And the reason alcohol is such a problem is that it increases...

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a hormone converter called aromatase, which is an enzyme that converts testosterone into estrogen, which is why you see guys who are drinking lots of beer and alcohol have man boobs and have big bellies and lose the hair on their chest and lose the hair on their legs so they become more like women, and they have very high estrogen levels. So people are shocked to find that out.

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So you basically become like a woman the more alcohol you drink.

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And I think those two things are really important for guys to understand because if you are struggling with erectile dysfunction, it's a big deal for people. And they don't understand that it's directly related to what they're eating.

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Now, in addition to the fact that eating starch and sugar will lower your testosterone, what are the things that actually might increase it from a dietary point of view?

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Oh, gosh. This is getting to be a racy podcast. We got to put explicit warnings on this one now. You know what, they should have known getting us together this was going to happen.

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The next topic I want to get into is people's often challenging subject for people to talk about, which is sexual dysfunction. And it's a pretty big problem across the board for men and women, and it's something people really don't talk about that much. We had the little blue pill, Viagra, everybody was happy, but There's more to it than that.

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And I want to talk about some of the approaches you have. But first, can you share some of the scope of this problem and who it affects and what kinds of things you are doing to help people solve this issue? Because, you know, I have this patient who's like 75. And I mean, all she does is talk about sex and all her partners. So people can stay sexually active for a long time.

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I have 80-year-old patients who are like, I want to keep... and being engaged and I think we often say, oh, I'm 50, I'm over it. You know, I had met another guy who was like 58 and he's like, I'm done. I'm like, wait a minute, you're done? It's like, you don't have to be done.

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And so, I think, what are you finding in terms of the scope of the problem and what are the kinds of things that are really working?

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The prevalence, in other words, the number of people in the population, men, obviously, who have this, is about 52% of men between ages of 40 to 70. That's a lot of guys. And what does it mean? Well, erectile dysfunction or ED means the inability to have or maintain an erection. Now, as you get older, it's more common. 40% of men are affected at age 40. 70% of men are affected at age 70.

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How many miles in your penis?

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Absolutely.

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Dr. Shapiro just said is that sugar is one of the biggest causes of sexual dysfunction.

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And angiogenesis means growing new blood vessels.

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Incredible.

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It's, you know... So when you get like six or 12 treatments, is it a temporary result or does it affect your longer-lasting? We're seeing results lasting up to two years. It's sort of like having a cardiac bypass in a sense, right? You get new vessels.

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A recent study published in the Journal of Sexual Medicine found that one out of every four men under the age of 40 is affected by ED. Now, that's shocking. You're talking about guys under 40, and that's about 25% of men under 40. There's also a strong relationship between testosterone, and particularly testosterone deficiency and erectile dysfunction.

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I know a lot of the... Those are injected directly into the penis or... Yeah.

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That's amazing. So how is Gainesville different from other treatments for erectile dysfunction or performance-enhancing drugs?

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It's not pharmacologic. It's not invasive.

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And what's shocking, and I see this in my practice, and it kind of blows me away, honestly, young guys have very low testosterone. I mean, what you'd see, sometimes I see in a 90-year-old, I see in a 20- or 30-year-old. And about 30% of men age 40 to 79, according to the American Journal of Medicine article, experience low testosterone.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Now researchers show an increased prevalence that's associated with aging, that's common, but it's also associated with other diseases that are causing the erectile dysfunction. It's not just the penis that's the problem, it's the rest of your biology and your body that's not operating properly. So obesity, diabetes, high blood pressure are all clues

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that something's awry with your hormones, your metabolic health, and likely soon with your sexual health. In fact, there's a phenomenon that's called andropause or male menopause, which is sort of a gradual decline in testosterone after the age of 30, about one to one and a half percent drop in testosterone a year. Now, that doesn't mean it's a norm or it has to be.

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I mean, I have a guy who's like 62 who's got a testosterone of like 900, which is what you see in a healthy young 20-year-old or 18-year-old rearing to go all the time. And I promise you, he's rearing to go all the time. It doesn't mean it's normal, right? It means it's common. It doesn't mean it's normal. Normal just means the... average in a population.

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So it's quote normal, but it's not optimal. And so you have to understand how you want to get to optimal ranges by addressing the root causes of the problem. And there are a lot of ways you can naturally increase testosterone. Now there's a strong relationship between low testosterone and erectile dysfunction. And the reason is that You know, low testosterone is a clue for other problems.

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Erectile Dysfunction: The Warning Signs You Shouldn’t Ignore

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It's a clue that you have poor metabolic health. And it's so common. And I've talked about this so many times on podcasts, but 93% of Americans have poor metabolic health. And that is what leads to erectile dysfunction. I'm explaining exactly how we're getting into the science. And by the way, all the references, everything I'm saying is in the show notes. You can go dive deep.

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You can click through, read the articles yourself. But it's a sort of scary picture in America now with increasing obesity, diabetes, and poor metabolic health. But this leads to what we call endothelial dysfunction. Now, what the heck is that? Your endothelium is a lining of your blood vessels.

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and the health of your blood vessels determines your sexual health and your cardiovascular health and your cognitive health and pretty much everything. In fact, that's one of the problems with COVID and with long COVID, which we've talked about, is this massive damage to the lining of our blood vessels. And that is what happens with COVID that drives so many of the pathologies.

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Now, men who have low testosterone are 38% more likely to die of a cardiovascular attack. That's like a heart attack or stroke. Now, the question is why? Why do we see low testosterone? Well, it has to do with what we call insulin resistance. Now, I've talked about this for almost, God, scary now to say 30 years. It is something I've paid a lot of attention to. I've written many books on this.

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Insulin resistance is the scourge of the modern world. like TB was everywhere before, and it wasn't even as prevalent as insulin resistance.

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We're talking about 93% of Americans having some poor metabolic function and that some degree of insulin resistance somewhere on the spectrum from optimal metabolic health, blood sugar regulation, insulin sensitivity to a slow decline in insulin sensitivity, more insulin resistance, prediabetes, type two diabetes. It's all a spectrum.

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And this leads to low libido or low sexual desire, low desire for sex, for masturbation. It's influenced by low testosterone. And basically, I'll give you the punchline here. But as your belly grows bigger, your testosterone gets lower. Big belly, low testosterone. Why do you have a big belly? Because you deposit fat or VAT, visceral adipose tissue.

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And this visceral adipose tissue is a, excuse me, my French here, a storm of hormonal and inflammatory chaos. Essentially, It causes an increase in what we call adipocytokines, and we'll talk about why inflammation plays a big role in messing up hormones, particularly testosterone. And it also causes an increase in estrogen for men, lower testosterone, and that leads to sexual dysfunction.

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So it's a big issue. And so this low sexual desire, low sexual function is influenced by this low testosterone, but it can be influenced by other things like stress, anxiety, and many other chronic diseases. Now, a 2019 study of more than 12,000 45-year-old men found that about one in 20 reported low sexual desire, which is a lot when you think about 45-year-old guys.

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They should be still raring to go. Now, some desire for sex drops naturally with age, but it doesn't go away even in your 60s, 70s, or 80s. I mean, Mick Jagger had a kid at 75. Picasso had a kid, this was in the pre-Viagra era, at 80 years old. So it's not impossible to keep going for a long time. Now, what's the problem with our conventional approach to dealing with erectile dysfunction?

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It's not just as simple as giving people Viagra or Cialis. It's really about taking a deep dive into the why. What's the cause? Now, often your hormones are not tested. It's amazing how many people go to the doctor and never get their hormones tested.

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Don't get testosterone, free testosterone, estrogen, FSH, LH, all the important biomarkers that are critical to understand what's going on with your hormonal health. Also, doctors don't test for insulin resistance.

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I was recently on a conference call with some of the top scientists and doctors at Quest Laboratories Diagnostics, which is one of the biggest testing laboratories in the country, probably the biggest. And I said, how many doctors are testing for insulin, fasting insulin? And they're like, well, it's pretty low. Maybe 1% of our lab tests are for fasting insulin that are ordered by doctors.

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Now, this should be a standard test that everybody gets as part of their annual checkup. It is the most important test to determine your longevity, your risk of heart attacks, cancer, stroke, dementia. It's so critical. The other test that they almost never look at is what we call lipoprotein fractionation. I've talked about this on other podcasts.

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We'll link to those in terms of how to look at your lipids. But the cholesterol test that doctors do now is really so outdated. It's like looking at things, you know, with a, you know, like, I mean, listen to your heart with a stethoscope instead of looking at it with an echocardiogram or an MRI.

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You know, it's just, it's kind of old-fashioned and it doesn't, it gives you some indication of what's happening, but it's really not the gold standard. And I asked, again, I asked these experts in cardiovascular diagnostics at Quest, I said, well, what percent of tests out there are for

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the lipoprotein fractionation, which means the quality of the cholesterol, the particle number, the particle size, which gives you a much better indication of your insulin resistance and your risk factors. And I said, what percent of your tests are for this? 21st century cholesterol panel, and they're like 1% or less than 1%.

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Erectile Dysfunction: The Warning Signs You Shouldn’t Ignore

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And so that means 99% of people are not getting the right cholesterol test, which prevents them from really understand what's going on with their metabolic health. Now, these tests, hormone tests, insulin, lipoprotein fractionation, A1C, many, many other things, we do test at Function Health. Now, I'm a co-founder of Function Health. I'm the chief medical officer there.

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And I believe that people should have access to their data. And it's very empowering to know what's going on. We found all sorts of things. We've had over 25,000 members to date at the recording of this podcast. We've had over 3 million biomarkers tested. And you can get over 110 biomarkers for less than $500 and you get testing twice a year and you can track what's going on.

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You can see changes based on your interventions, lifestyle, diet, supplements, and then actually be empowered with the right information and knowledge and education about what to do about these numbers. Anyway, back to the topic at hand. The other thing is most doctors don't really deal with lifestyle, you know, weight, diet, exercise, sleep.

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It's considered soft medicine, but the truth is it is the most important thing in determining your risk factor in your health. And what do they do if you come in complaining of erectile dysfunction? Well, they give you the little blue pill. You know, that was a blockbuster, and that was an accident.

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That pill was actually designed to treat high blood pressure, but it had a side effect that a lot of the people in the study noticed, and they liked the side effect. And so the drug company got very smart, and they were like, well, this is a lousy blood pressure pill, but it's a great pill. for erectile dysfunction. And before that, it was tough for guys.

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There were vacuum pumps or you could have a penile implant. There was sometimes revascularization. You could do a transurethral kind of thing called Muse. We used to recommend, it's like pretty scary. You put a little pellet in the end of your penis, it's painful. There's injections which you can use that work, but they're painful.

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But when Viagra hit the scene in 1998, within six months of approval, there were over 5.3 million prescriptions written, and then the prescriptions have just tripled in the last decade. So there are a lot of other drugs, Cialis, Levitra, Stendra, They work for different reasons and different people, different ways, but they're not bad to use. In fact, they can be helpful.

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They may be protective against Alzheimer's, I read recently. So they increase blood flow, they increase circulation, they increase nitric oxide. We're gonna talk about all that. And those are not bad things. But more and more people are actually using this. Even younger people are getting it for off label use. They secretly take it. They're embarrassed. They have performance anxiety.

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Maybe they have erectile dysfunction when they're younger. But let's talk about how these drugs work and what is the physiology of actually having an erection. When you have sexual arousal, it causes the release of nitric oxide, which is a good thing.

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in those cells that we call that line your blood vessels called the endothelial cells and they're in your penis and so basically you get increased blood flow because it helps to activate something called guanylate cyclase an enzyme you don't remember it promise no test on this and that leads to an increase in something called c gmp now that particular thing

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causes the relaxation of smooth muscle cells or it causes your muscles to relax and that leads to the dilation of the blood vessels in your penis and that increases blood flow and that leads to an erection. And then it gets trapped inside the penis in the corpus cavernosum, which then you maintain the erection and have fun. Now, after you ejaculate, there's an enzyme called

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And that's great, except that most of these drinks are also filled with sugar, food coloring, and other junk. When I want to get the benefits of a sports drink without all the nasty stuff, I reach for Element. Their tasty drink mix has everything I need to give myself a science-backed electrolyte boost whenever I need it.

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pde5 or phosphodiesterase type 5 and that degrades the cgmp so a thing that keeps your erection going now that causes the smooth muscles to contract again and that reduces blood flow to the penis and that ends the erection now how viagra works uh sildenafil and cialis to daffanil how they work is they inhibit this pde5 they inhibit five phosphodiesterase which is this enzyme that degrades cgmp now

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

Coming up on this episode of The Dr. Hyman Show. 60% of your immune system is right underneath the lining of your gut. So it's there because you're exposed to foreign molecules from food and bugs, and your immune system is the first line of defense. And so when that system gets disrupted, If you get what we call a leaky gut, it creates a lot of inflammation.

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Is it Is it autoantibodies? Is it damage to the gut? Is it endothelial problem, which is all the blood vessel linings, which affects everything, which is why maybe you have symptoms everywhere because it affects everything. How does it all sort of fit together for people?

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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So you can seal it. Brain on fire.

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So there's some packed a little bit mitochondria for everybody. Those are those little organelles. There's thousands of them in every cell that take food and oxygen, turn into energy and form ATP that our body uses to fuel everything. So when you basically think about that, it's your engine. And if you run out of gas, you're in trouble.

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And what are the things that have changed in our environment, our life, our lifestyle that have actually made our immune systems be dysregulated?

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And so everything doesn't work in the body when you run out of gas. And so what you're saying is the COVID virus somehow affects the mitochondria in ways that make them less functional and less able to produce energy and then has this huge downstream effect that even affects the immune system. Absolutely.

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Because not a lot of people talk about the connection between the immune system and the mitochondria. What do we know about that?

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It's kind of like a diesel truck.

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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How do we regulate our immune system to do what it's supposed to do and not do what it's not supposed to do, which is happening a lot in our culture because we have such an overactive immune system given our inflammatory diet, given our toxins, given the change in our microbiome, given our... levels of stress and so on, we all are experiencing immune system dysfunction at some level.

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So we also want to understand how inflammation plays a role in aging and how do we regulate the process of getting older without dealing with the consequences of chronic inflammation, which is driving so much of the age-related diseases. I wrote about this a lot in my book, Young Forever. There's a whole concept of a chronic systemic sterile inflammation.

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It's not inflammation that's coming from getting an infection, but it's this low-grade chronic inflammation that we now refer to as inflammaging. the inflammation that occurs as we age. And that actually accelerates every aspect of aging. So how do we regulate that?

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How do we understand how to not neglect our immune systems as we get older and make them strong and fit and be able to be resilient and rejuvenate their effect which is basically diminished as we age. We're less likely to be able to fight infections and cancer. So our immune system is dysfunctional at that level.

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And at the same time, it actually is causing more inflammation that leads to more autoimmunity and chronic sterile inflammation that leads to heart disease, cancer, diabetes, and dementia. So we have to really understand the way to rethink our immune system to both upregulate our ability to fight cancer and infection, but also

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reduce the levels of inflammation and autoimmunity that happen as we get older. Immunorejuvenation is a relatively new concept. It was really sort of framed by my mentor, Jeffrey Bland, Dr. Jeffrey Bland, the father of functional medicine, who was a student of Linus Pauling, and has taken this concept of immunorejuvenation and actually created a whole company around it called Big Bold Health.

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And just for full transparency, I'm an investor, I'm an advisor. I believe so much in the work that Jeff's doing. He's taught me most of what I know in medicine. So we have to think about this a little differently. So today we're gonna talk about immuno rejuvenation, what it is, how it happens in the body, and how to turn it on. How do we rejuvenate our immune system?

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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Now why is the concept of immuno rejuvenation better than our conventional approach to immune health? Well, immuno rejuvenation essentially trains your immune system to work better at every level. Your immune systems turn over fast. Your white cells turn over fast. You build a new immune system regularly. Everything comes from your blood and bone marrow, right?

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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So your hemipatic stem cells are generating new white cells and all the different types of cells. So you really need to kind of learn how to build the right immune system and not have it degrade as we age. Now, what happens as we age typically is not Immunorejuvenation, but a concept called immunosenescence, which is the aging of our immune system.

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And that's damage that occurs in our body as a result of a dysfunctional immune system, one that generates more inflammation that causes aging and less immune response. support that actually helps you fight infection and cancer. And what happens is you develop these cells called zombie cells. They're terrible cells. I wrote about them in my book. It's one of the hallmarks of aging.

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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They're also known as senescent cells. And what they do is they tend to spread inflammation like a wildfire throughout your body. And they

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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So the gut is a big problem, and we've messed up our gut, right? The increasing rates of C-sections, lack of breastfeeding, early use of antibiotics, all the gut-busting drugs we use, like acid blockers and anti-inflammatories and steroids and hormones, and the depletion of our microbiome by the glyphosate that we're all exposed to.

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make other cells zombie cells just like zombies make other people zombies it's the same idea and you end up with a lot of these senescent cells running around your body that are causing you to age faster so how do we deal with them how do we actually get rid of them how do we rejuvenate our body to get rid of the zombie cells to make room for healthy new cells well um we're kind of in in a challenging moment uh in history for human immune systems because we are dealing with things we never had to deal with before

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And the worst is our diet, which is a highly inflammatory diet. Our processed food diet, high sugar and starch diet, high refined oils, lack of enough phytochemicals and medicines in food, anti-inflammatory compounds in food, omega-3 fats in our diet. We are really having a horrible dietary experience in America and around the world globally. And we're

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seeing that effect on driving all the inflammatory diseases, especially obesity. And then there's not just our inflammatory diet, but all the environmental toxins that we have to deal with. And we're also having an increased spread of globalization of microbes like we saw with COVID and the pandemic.

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It happens, you know, one in one country a thousand years ago wouldn't get anywhere because you couldn't get anywhere, but now it spreads like a wildfire. So we also have other things like stress, psychological stress, physical stresses, all create stress on the immune system. So this really sets the stage for this chronic inflammatory state.

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Toxic Food & Hidden Chemicals Are Everywhere: Here's What You Can Do

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It makes us more susceptible to infections, more susceptible to food sensitivities, allergies, and autoimmunity, as well as rapid aging.

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So the question is, how do we lose the science of immunology, the emerging science of understanding immunorejuvenation to help the body to reset, to help the body fight this process of inflammation as we age, to help deal with the zombie cells, and to basically make our immune systems more resilient?

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It's the way basically, you know, we do cleaning up of ourselves is through killing of the bad cells or they die. And then we have to clean and recycle them up. And this is called autophagy. And this is something I've talked a lot about. But autophagy is simply this process of self-cleaning, like a self-cleaning oven where your sort of body has this process to

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kind of gobble up like with Pac-Man little things called lysosomes, gobble up all the old cells or damaged cells or damaged proteins, digest them and break them down into component parts and then reuse them like recycling. And it's quite an amazing process. And we often have a degraded process of autophagy as we age. And there's lots of things we can do to stimulate it.

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And a lot of the ways we can do it actually is through food and through the right nutrients in food and through the right phytochemicals in food. So we also have to actually understand how to also rejuvenate our mitochondria because our mitochondria are the energy factories of our cells or the place where we make ATP that drives all of our biological processes.

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So when our mitochondria age, we age and we need to rejuvenate our mitochondria as well. So again, this is like mitophagy is similar to autophagy. It's a process of recycling and getting rid of the old mitochondria, building new ones. And you need a good immune system to do that because any kind of inflammation will cause mitochondrial dysfunction.

The Dr. Hyman Show

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So when you look at the body's ability to rejuvenate, it's quite remarkable. We have our own built-in process of rejuvenation. We have stem cells. We have immune cells that can help us rejuvenate. We can actually activate all these processes, but we have to learn how. So the question is, what can we do to activate our own body's amino rejuvenation system?

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80% of Americans have glyphosate in their urine, which is a natural antibiotic that kills, well, not natural, it's a synthetic antibiotic that kills your microbiome. And on top of that, our diets change dramatically. We've reduced our fiber. We've increased ultra-processed food. We take emulsifiers that damage our gut lining, cause leaky gut.

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What are the research showing us about how do we cultivate a healthier immune system? Well, there's a few things. Food, right? So food is so important. And so eating an anti-inflammatory diet that's plant-rich, that's full of phytochemicals,

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that has medicinal properties in them that actually can kill some of the zombie cells, can rejuvenate your immune system, can reduce the inflammation, is so important. So lots of colorful fruits and vegetables. One of the things that I like are prebiotics and polyphenols. And they are in various kinds of foods.

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One of the most important foods for immune rejuvenation is something called Himalayan tartary buckwheat. Now this is an ancient grain, not even a grain, it's actually a flower, so it's not even a grain, even though it's called wheat, it's not wheat, so it's confusing. But anyway, it's grown in the Himalayas and it's got over 132 phytochemicals, many of which are not found anywhere else in nature.

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and have a powerful ability to regulate immunity. And some of them, like quercetin, we've seen reverse biological age. And some preliminary data, they've shown that using Himalayan teri buckwheat, we can actually reverse our biological age by rejuvenating our immune system. So really important. Next is stay active.

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So moving your body, exercise, interval training, really powerful for actually rejuvenating your immune system. Over-exercising actually can cause a problem, but the right amount of exercise actually helps build immunity. Also, make sure you get the right omega-3 fats because essential fatty acids are so important. And most fish oils are not that great.

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because they process the fish oil in a way that degrades some of the most anti-inflammatory components we call pro-resolving mediators, which are basically like brakes on the immune system. And they also take out a lot of the important things like astaxanthin, which is important for

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uh inflammation it is an antioxidant that is found in a lot of the omega-3 fat containing fish like salmon so want to make sure you have the right omega-3s also you want to fertilize your microbiome so both polyphenols from colorful plant foods but prebiotic and probiotic foods are really important. So, and there's a lot of them out there.

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We've talked a lot about it on the podcast, but we wanna make sure you include pre and probiotic foods. Also get rid of all the junk, right? The processed food, fried foods, sugary foods, junk foods. These are the things that are just driving inflammation and actually worsening your immune system. Also, sleep, really important. If you don't sleep, your immune system is not going to work well.

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So seven, eight hours of good sleep, really important. Now, the other thing is that there are positive things that are going to help you improve your immune system, like stressors, for example. We know that a stress isn't always bad, that there are good stresses that activate your body's own healing response. So basically, this kind of stress is called hormesis. And hormesis is the idea that

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There's a stress that doesn't kill you that makes you stronger. So essentially it takes some kind of insult, which could be exercise or fasting or a sauna or a cold plunge, and it tricks your body into thinking something bad is happening.

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then your body responds by creating a defensive response by activating all its healing and rejuvenation repair systems so uh it's really important and i think there's a lot of ways to do this so uh and these positive stresses are important they help you become more resilient so the goal is to become more resilient more stress resilient more immune resilient be able to adapt to a lot of changes and actually uh deal with what has to happen now one of the ways we can

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So we have a whole cascade of things that have happened in our environment, we call the exposome, that have really caused massive damage to our gut, which is where 60% of the immune system is. And then that's led to...

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actually stimulate the process of healing in the body is through sort of plant compounds that they have used and developed to protect themselves. These are the plants' own protective defensive mechanisms. And they're called phytochemicals. And when the plants are stressed, They make more of these. They're their own defense system. They're their immune system.

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So it's great to eat these things because they actually activate your body's own healing system. So when plants have to deal with bad soil or temperature extremes or, or, You know, insects are trying to fight off or floods or droughts. They create all these incredible molecules that are part of their own defense systems.

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And when we actually eat these, it's like eating a little bit of adversity and then they activate our body's own healing systems. And it's really powerful. Now, Dr. Bland has come up with an approach to immune health that I think is quite brilliant because it deals with three key categories of foods and components in our food. that can really rejuvenate our immune system.

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And so changing your diet has a huge impact on there, working on your inner guard and your gut microbiome. Did you know that over 75% of people are deficient in magnesium? That's a problem because magnesium is essential for over 600 functions in your body, including energy production, stress regulation, and deep sleep. Here's the catch. Not all magnesium is created equal.

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The first are polyphenols from plants, things like quercetin, luteolin, and asperidin, all these bioflavonoids that are found in food that can really rejuvenate our immune system. And they're found in abundance in this Himalayan tartary buckwheat. The second is eating the right amounts of omega fats, omega-3 fats, and the right kind. And again,

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I know I'm an investor in Big Bold Health, but they've come up with a model of getting fish oil and extracting the omega-3s from it and keeping the pro-resolving mediators, preventing the degradation. It's purified. There's no toxins in it. It's cold processed, so it retains all its benefit. And it's quite a different omega-3 fat. The next is your microbiome.

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And this is supporting your microbiome through pre- and probiotic foods. And actually, Himalayan teri buckwheat has these amazing microbiome-supporting fibers that are quite amazing.

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I think a lot of the rise in chronic illness in general, because the gut's not linked to everything from psychiatric disease to cardiac disease to diabetes, metabolic health, cancer, and obviously autoimmune disease and allergic disorders and asthma, not to mention just the gut issues that people have like IBS and all that stuff. So this is a massive problem.

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And basically, you want to make sure you get these from all sorts of foods, not just obviously Himalayan tartary buckwheat, but omega-3 fats from fish, polyphenols from plants, fibers, and pre and probiotics from our food. And they basically help us to build our own immune system.

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So what are the kinds of other positive stressors other than food that we can use to upgrade our immune systems and immunorejuvenate ourselves? Well, first is hormesis. So hormesis is... Like I said, this idea that what doesn't kill you makes you stronger, and some of them are pretty simple to do. For example, temperature extremes, hot and cold.

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So you can do a sauna for 30 minutes at 170 degrees, a regular sauna for 30 minutes, and you can go in and out, hot and cold, hot and cold. Doing that four times a week has enormous benefits for your health and longevity. Cold plunge, if you get one, great. You can just fill up your bathtub with cold water or get a big horse trough and fill it with ice and water and go in that.

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You can even just take a cold shower. That also helps rejuvenate your immune system. Not overeating and actually having... a diet that is time-restricted can be very important. So don't eat three hours before bed. Give yourself at least 16 hours, maybe 12, 14, if you're thin and you can't tolerate a longer period. But most people can deal with a 16-hour overnight fast.

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That's eating dinner at six and having breakfast at 10 in the morning. So it's not terrible. And it's powerful to actually drive the activation of autophagy, mitophagy, and killing some of these zombie cells, rejuvenating your immune system. Do stuff that also challenges you in other ways, whether it's learning a new sport, whether it's bike riding or tennis or horseback riding.

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Do something that kind of puts you out of your comfort zone and makes you learn new stuff. I picked up tennis when I was 45 and I'm still learning and I'm still improving and growing, so it's amazing. And also try something crazy like public speaking. I do it, it's pretty easy for me, but If you're not used to it, it creates a stress in your system. It may actually be a good stress.

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So try lots of fun stuff. Try do some fun and challenge yourself a little bit, both in terms of the life activities you can do, in terms of optimizing your diet, in terms of making sure you get all the right nutrients from polyphenols and from phytochemicals that are great for your gut microbiome, prebiotic fibers, and omega-3 fats.

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That's a great way to really think about reshaping your immune system to actually deal with the ravages of aging and inflammation, but also to boost it so you can actually fight infections and cancer. 60% of your immune system is right underneath the lining of your gut.

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So it's there because you're exposed to foreign molecules from food and bugs and your immune system is the first line of defense. And so when that system gets disrupted and you get what we call a leaky gut, it creates a lot of inflammation. And so changing your diet has a huge impact on there. Working on your inner garden, your gut microbiome plays a big role.

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It's causing huge amounts of disability and, and, and disease. And it's not something that traditional medicine does a very good job of thinking about diagnosing or treating. And I, And I've been involved with academic centers with these long COVID clinics, and it's kind of embarrassing, honestly, to see how little they know and how little they're doing.

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In the frame of functional medicine, we often people fall on elimination diets, which is eliminating inflammatory foods and anti-inflammatory diet. Things like gluten and dairy can be an issue. Processed food, obviously. Eating more whole foods, plant-rich foods is really key. So that's sort of what you're saying.

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All right.

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And we just talked about heart disease and things like that, but this is a whole new view.

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And yet there's so much that's known that we can actually do something about. We were just chatting a little earlier about these different lab tests, for example, in Germany that they're looking at that are

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What is going on here?

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common in post-COVID patients, which are autoantibodies against your autonomic nervous system that affects your ability to regulate your blood pressure and gives you dizziness when you stand up or POTS, postural orthostatic hypertension syndrome. And we're seeing other autoantibodies against different tissues. And it's kind of scary. And there's techniques to actually fix it, heal it.

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So what happens to your immune system when you exercise? not like the ultra marathoners. And I know you've written about this where you see even clinical studies looking at ultra marathoners versus regular folks, their immune system is different, their oxidative stress is more. What is actually happening when you exercise your immune system?

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We talked a little bit about plasmapheresis, which they're looking at in Europe, which basically filters out all the bad stuff in your blood and cleans your blood, and it's used for a lot of immune diseases. So talk about, if we have this problem with immune resilience, what are we seeing with that?

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That's pretty exciting. So eating right exercise. Let's talk about stress because. I think the data is pretty clear that stress is not good for your immune system, but that the act of managing stress or actually doing things that help reset your stress response actually can help your immune system. And it's really the conversation about molecules of emotion.

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We're seeing the rise in autoimmune disease, and can you kind of help us connect the dots between the decline in our immune resilience, the rise in autoimmunity, and then what's happened with this long COVID phenomenon?

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It's like dying of your immune system is what it means in English.

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Yeah. And I think the science is really good about what happens to your immune system under stress. It's not just an idea, oh, stress is bad for you. It's actually mapped out pretty well.

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Getting distressed is hard work.

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So very high-tech analysis. Very high-tech analysis.

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

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This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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Most supplements only contain one or two forms, but Magnesium Breakthrough by Bioptimizers gives you all seven essential forms in one capsule. So your body gets exactly what it needs, where it needs it. I take Magnesium Breakthrough every night, and I've noticed a huge difference in my sleep, stress, and muscle recovery. It's a game changer.

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So healing the gut is a big part of healing from autoimmune disease, for sure. And that's been something I've done in my practice in functional medicine for 30 years in the Ultra Wellness Center. And you do that in your practice as a core strategy to help reset people's immune system because it does start in the gut. But there's other phenomena happening.

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Like when you look at people having COVID, they did a study of over a million and a half people and it was published in Nature. Out of the one and a half million people that they studied in this study that was published in Nature, they found a 46% higher chance of getting an autoimmune disease, which is astounding after having COVID. Absolutely. So why is that happening?

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Right now, Bioptimizers is offering my listeners a special discount. Just go to bioptimizers.com slash hymen and use code HYMEN10 at checkout. Don't wait. Your body will thank you. It plays a big role. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

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Yeah, that's so true. And the symptoms for long COVID are just astounding. Like there's over 200 symptoms described, new ones every day. I'm hearing stories from my patients about all sorts of different neurologic issues and gut issues, autoimmune issues, cognitive issues, you know, brain fog, autonomic dysfunction, blood pressure regulation.

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one of the aspects of it.

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Yeah, I mean, that's an important thing. I want you to unpack that because what we're seeing with long COVID is that dormant infections kind of rise up from the dead and tend to get reactivated, causing problems. And whether it's Epstein-Barr or cytomegalovirus or CMV, it seems to be part of the picture. Absolutely.

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Yeah, like if you have a herpes cold sore. Exactly. It only comes out when you're under stress. Exactly. It's not there all the time. But the virus is there. Correct. It's just sleeping. Yeah. It wakes up when there's some kind of insult.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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And are there, are there good diagnostics immunologically to help map out what's going on with these patients? Because I, you know, long COVID is a bucket, but it's truly probably many, many, many different kinds of problems. And each individual responds to the insult with different manifestations and many different kinds of treatments. But let's go over the buckets, if you don't mind.

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there are some yeah but they're hard to get they're very hard to get Germany and like the seahorse analysis yeah I use a IGL lab in Germany that does a detailed mitochondrial assessment it's mitoswab it looks at mitochondrial you know but it's organic acids but it's definitely hard you and I know that's but not every physician out there in the United States, right?

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And then... Yeah, these are sort of more functional medicine diagnostics that are not used in traditional medicine, but they're real.

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So you're basically seeing autoantibodies, basically your own immune system, attacking aspects of your brain and brain tissue.

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. What are the things that help us have immune resilience?

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And so these are lab tests that you can do to help sort of sort things out. and tell which type of the sort of five buckets people go in?

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I mean, you publish a lot on this. You publish in Nature, which is a major journal, and other journals looking at autoimmunity and the exposome and COVID. And I think, you know, it might be helpful for us to sort of dig into sort of how do these sort of this persistence of long COVID symptoms, you know, what's the underlying biology that's happening here? Is it an overactivation of cytokines?

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America’s Food Supply Is Rigged—Here’s How to Opt Out | Vani Hari & Dr. Shebani Sethi

Coming up on this episode of The Dr. Hyman Show. I'm just going to say it really clearly, unambiguously. Altered processed food is the number one cause of death in the world today, period. This is not my opinion. This is from the Global Burden of Disease Study of 195 countries. The data is very clear. Too much of that crap and not enough real food.

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It's kind of the most comprehensive version and it has some flaws, but it's still pretty good. So it just gives us a rough idea. There's basically four classification of food with NOVA. The first is minimally processed and unprocessed food. So it's basically peanuts, right? Taking the shell off of a peanut is processed food.

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Any kind of husking, shelling, drying, crushing, grinding, roasting, boiling, pasteurization, refrigeration, freezing, these are fine. They often can be placed in containers or packages without happen to add sugar, salt, oil, or fat, things like whole grains, beans, fruit, veggies, nuts, seeds, milk, meat. These are all fine. And I want to say milk. I'm being, you know, I stand on dairy.

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I'm being very specific. It should be A2 casein dairy. It should be regeneratively raised. It should be either goat or sheep, ideally. So you want to make sure you're eating the right dairy. The second classification is NOVA Group 2. It consists of processed culinary ingredients derived from nature. oils, fat, sugar, salt. So it could be pressing olive oil.

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It could be grinding of flour or milling. It could be seasoning and cooking of foods that are in group one. So if you want to put a chicken in the oven and bake it for 20 minutes, that's processing, right? So that's group two. And things like olive oil, butter, flour, salt, vinegar, these are all Nova class too. The NOVA class three is more processed foods. You're adding things to it.

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You're adding salt and oil and sugar to group one and two foods, and they make them more durable, more palatable, more enjoyable, last longer. So it could be canning, smoking, fermenting that extend shelf life. And it may include adding other things like salt, sugar, fat. So you can add salt and, for example, sugar to beef jerky. Well, you may not want to do that. I like the South African biltong.

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So let's talk about what exactly are ultra processed foods? What are the characteristics? How do we define them? Well, there's something called Nova classification. I'll get into a minute, but essentially it's deconstructed food. Basically take raw materials from things like corn, wheat, and soy. You deconstruct them chemically in a lab. all structurally alter them.

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It's just pure dried beef with some spices on it. We've been processing food for as long as we've been human. Cooking is a form of processing. Fermentation is a form of processing, like sauerkraut, yogurt, cheese, canning, jarring vegetables. I used to do that when I was in college.

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We'd jar vegetables in the winter, fruit, vegetables, pickles, olive, cans of tuna, cans of chicken, salmon, cured meats, cheeses. These are all processed, but often without bad stuff, but sometimes with bad stuff, right? Added salt. Class one is the best. And two, three, you have to be smart, but you can get away with it. Now, class four is what really is the boogeyman here.

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This is the ultra-processed food category. And it's a series of industrial formulations of five or more ingredients. Could be less, but it's generally more than five. This is something that's not actually considered food. I don't think they should call it food. They shouldn't call it ultra-processed food.

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They should call it ultra-processed science projects or food-like substances or non-food edible things or something. I don't know why. But ultra-processed foods are really made from whole foods originally, right?

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But then they're broken down, they're mechanically altered, they're chemically separated, and they're changed to the isolated sugars, fats, oils, proteins, starches, fiber extracts to make food look and taste good and make it resemble food, but it's not food. And they're really derived from commodity crops that are funded by our industrial agricultural system.

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Corn, wheat, soy, sugarcane, beetroot, they're the basis of these foods. You know, I mean, corn is hundreds of different things that are made from it. They're all highly processed. And I think 5% of the corn that is grown in America for quote human consumption is actually corn of the cob or corn things that we eat. It's mostly turned into junk food. And now they'll add a whole variety of

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bad stuff they'll add if your manufacturer will make really bad stuff and they'll reassemble them into food-like substances they'll add high fructose corn syrup different kinds of sugar maltodextrin lactose dextrose various oils that are often hydrogenated soy protein isolates they'll add extra gluten casein mechanically separated meats flavors emulsifiers gums various thickening agents and basically makes your product look

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look good, have a good mouthfeel, be hyperpalatable, create a highly profitable product. There's a cheap product to make with long shelf life and they mark up something hugely to an enormous price, so the profit margins are huge. I mean, think about it, this is the most significant industry in the country. When you combine food and healthcare, I think it's $10 trillion.

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Okay, that's a lot of money. And a lot of this is just driving a sick and diseased society. Now, there's some limitations to the NOVA, right? It's qualitative in nature. It basically assigns food products to groups, and sometimes it's a little subjective and maybe a little ambiguous and maybe inconsistent, but it's still helpful.

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For example, minimally processed foods may be high in natural sugars or fats, while some ultra processed or processed foods may be okay, but probably not. Minimally processed foods for sure. It doesn't really just portion size or eating pattern. When you have mixed meals, the classification isn't really straightforward.

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So these nuances can lead to real challenges in implementing food policies or regulations due to misinterpretation among consumers, but all processed foods are unhealthy when some may be okay, like whole food protein powders or protein parts from whole ingredients or grass-fed meats or pasture-raised turkey sticks. I like venison sticks. Tofu is a processed food.

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So they're not actually the same chemical structure. And our body, remember, gets messages from the outside environment and regulates this biology through chemical signals that depend on the structure and shape of the molecule to create a signal in the body that does good or bad, right? This is really important. So these are funky, weird, Franken molecules.

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Dairy alternatives, canned fish, they're obviously processed, but they're whole foods. They're made from real ingredients. Now, machine learning technology may be the future of predicting food processing. And this is interesting, actually. We use AI to help figure this out.

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In a 2023 paper, which we'll link to in the show notes, researchers created a machine learning algorithm that takes nutritional measures into account to predict the degree of food processing and what NOVA group the food falls into. It's done in a reproducible, scalable fashion. And based on this data, it predicted that 73% of the US food supply is ultra processed. So even more than the 60%.

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So almost three quarters of what we eat is crap and not food. No wonder we're also sick and overweight. Now, what does this stuff do to us? I mentioned early on some of the things, but in addition to being loaded with sugar, starch, processed carbs, oils, additives, the reason they're often bad is they need to have a long shelf life.

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What they do is they put it in packages, plastics and different kinds of packaging that often contains BPA, phthalates, PDAS, microplastics, nanoplastics that end up on our food. So stuff not even that in the food when you

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originally produced it, even if it's a highly processed food or ultra processed food, it's actually what it's delivered in, what it's stored in, what it's sold in is plastics and packaging that can leach into the food. Now, this is a big deal. As a result of this food processing, there's other things that happen, right? Toxic compounds can be produced in the

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very act of this processing, for example, like heterocyclic amines, which are highly carcinogenic, polycyclic aromatic hydrocarbons or PACs, ages or advanced glycation end products, which are changing the chemical structure causing glycation, which is where sugars and proteins bind up to various proteins in your body and create a lot of inflammation.

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It includes trans fats that can be formed, acrylamide, which are really bad, cause many, many health issues. Many, many animal studies and human studies have shown these compounds to cause disease in humans. Animal studies have shown that food additives have a really bad effect on mental and physical health due to their bad impact on the gut microbiome. That can lead to inflammation.

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It can lead to DNA damage. This is just kind of a mess. And often when the research is done on various ingredients, they only look at one. For example, look at one element of the processed food diet. But they won't look at this whole cocktail of additives in these foods. and their combinational effect on our health. And that's a problem because these are not just one ingredient that we get.

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Like we get all sorts of these things and our body doesn't know what to do with them. We eat about three to five pounds of additives a year per person. And that's not including all the ultra processing of the food, of the raw materials. So it's just the additives. We eat three to five pounds of these compounds from emulsifiers, colors, additives, artificial sweeteners.

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And then they're turned into food-like substances that come in every color, size, and shape of chemically-distributed yuck, okay? Now, they're super energy dense usually. They're high in calories. They have pretty much no nutritional value usually. They're high in sugar. I mean, they may have added vitamins. You get your cereal or Froot Loops with added vitamins.

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Many of these things that are in our food supply in America are banned in Europe. Things like titanium dioxide classified as a 2B carcinogen, according to the committee in Europe that determines what's carcinogenic. Azodicarbonamide, it's a bleaching and defoaming agent and it's a potential carcinogen common in yoga mat ingredients and was in Subway sandwich brand, for example.

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What is the impact on ultra processed foods on our risk of chronic disease? Studies really clearly link the NOVA class four foods to an increased risk of bad cholesterol profiles in kids, to an increased risk of poor cardiometabolic health, leading obesity, type two diabetes, cardiovascular disease, and what we call all cause mentality in adults, which means death from any cause.

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Just to recap that new British Medical Journal study, which I think is an important study, it's sort of a landmark study, Again, it's observational data, but it's mass amounts of people looking at significant trends. And I don't think we can ignore this.

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And when they looked at ultra processed food, they found a 50% increased risk of heart disease related death, 50 plus percent increased risk of anxiety and mental health diseases.

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like depression, 12% higher risk of diabetes, 21% higher risk of death from any cause, up to a 66% increased risk of death from heart attacks and obesity, type two diabetes, sleep issues, and a 22% increased risk of depression. Now that's a lot, and it's a lot of suffering, a lot of cost, a lot of death, and it's totally preventable.

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I'm just gonna say it really clearly, unambiguously, ultra processed food is the number one cause of death in the world today, period. This is not my opinion. from the global burden of disease study of 195 countries. The data is very clear, too much of that crap and not enough real food. As a doctor, I know how vital sleep is for your health. Sleep is the foundation of everything.

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Well, that's not exactly a health food. They are high in sugar. They can come from all different sources. High fructose corn syrup, dextrose, maltodextrin, cane sugar, fructose. There's a million different names of sugar. You can Google it and see. I'll put a link to all the different kinds of names of sugar, but they hide the names of sugar on the label so you get confused.

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Or we don't have regulation or supervision, right? Or the supervision. And it was full of hydrogenated fats, which five years ago, the FDA ruled is not safe to eat and mandated the company to remove from the food supply, gave them a little bit of a runway and window, but they're still there and they're not safe to eat.

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And the FDA said that, but there's no FDA police going around supervising all the grocery stores.

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It doesn't just say sugar. It's also high in refined grains. So these are highly pulverized grains, mostly wheat, that are chemically altered and are not resembling their original form. And they're maybe from corn, from wheat, from beans like soy. Also high in unhealthy fats, usually trans fats still on the market, refined oils and so forth. They contain often excess salt. They're hyper palatable.

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Yeah, I mean, we obsessively should be reading not just the nutrition facts, but the ingredient list. And you and your book provide a really detailed explanation of how to read those ingredient lists and pick out the things that are bad for you and that you shouldn't be eating. And it's not that hard. And, you know, just to sort of loop back on how industry is influencing public health,

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The American Heart Association gets about 190 plus million dollars a year in funding from industry, both pharma and food industry. So how are they an independent group?

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And Dr. Ioannidis, who's a professor at Stanford, has written about these a lot and has talked about all these professional societies, whether it's the Academy of Nutrition Dietetics, American Diabetic Association, American Heart Association, said they should not be making recommendations about what to eat.

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For example, the American Heart Association says tricks are for kids and Lucky Charms are heart-healthy foods. Why? Because they're low in fat, despite that they're full of additives, chemicals, and tons of sugar.

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Well, I'm a cereal killer. I hope you know that. I like with a C-E-A-R, you know.

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They're easy to overeat. They're low in fiber, typically low in protein. They're low in vitamins and low in minerals.

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You know, I often remind people that sleep is not just a luxury, it's a necessity. It impacts your energy, focus, metabolism, and overall health. You might not know this, but poor sleep used to dominate my life, leaving me exhausted and unable to function at my best. That all changed with sleep breakthrough from Bioptimizers.

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all the things you need to thrive they don't have they also tend to spike your blood sugar a lot they also don't make you feel full so people who eat ultra processed food eat 500 calories more a day this was a controlled study at the nih with kevin hall really impressive data so basically people who were glad to eat whole food versus ultra processed food as much as they wanted the ones who ate the ultra processed food ate 500 calories more a day 3 500 calories a week that's a pound a week if you keep doing that all year that's 52 pounds of weight gain in a year

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I'm a little more hardcore than you. I'm like, don't buy anything with a label. You know, if it ain't made by God, don't eat it. If it's made by man, don't eat it. Make sure you don't eat it, right? So you want to make sure if you look at a food, you recognize what it is. An avocado is made by God, but a Twinkie isn't. And Lucky Charms are certainly not made by God. So that's an easy thing.

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It's hard to do because people want convenience, I understand. But we really have a crisis in this country because you're saying Kellogg's and other companies have really not stepped up to the plate to do things which they know are integrity, which they can do, which are not going to add to their costs, but actually are going to provide better health for the population.

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That doesn't make cereal as healthy, even if you took out all that crap, because I don't think it is because it's full of sugar. But that's another story. The thing that-

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What did you say? You are. All five feet, whatever you are. You know, the other thing about Kellogg I want to ask you about was that they recently announced that they were going to get glyphosate out of their products by 2025. Is that a smokescreen? Is that real? Do they plan on doing it?

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So what are the examples of ultra processed food? Well, it's potato chips, crackers, pretzels, candy, microwave popcorn. Don't ever eat that. Muffins, donuts, sandwich breads, cookies, flavored yogurts, puddings, jello, breakfast cereal, granola bars, things with added sugar, food dyes, natural artificial flavors, colors, preservatives, gums, emulsifiers. Oh my.

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Yeah, it's pretty bad. All right, so your book, The Food Babe Way, Feeding Lives, and the new book, Food Babe Kitchen, which everybody should get.

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It's such a beautiful book. It's full of incredible recipes. It helps you take Bonnie's ideas about how to eat and create health and puts them into delicious recipes that are easy to follow, that are nourishing and yummy, and even your kids will love. So everybody get that book. But one of the things you help us understand is how to read labels and how to be a smart consumer.

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Because unless we're paying attention, and I even get duped sometimes. Sometimes I'll pick up some and look healthy and I'll forget to turn the ingredient list over. And I'm like, I get home like, oh God, this is terrible. Why would I even want to eat this? So how do you pay attention to what is important? What should you look for? I mean, if it says natural flavors, that sounds like great, right?

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It's like healthy, right? But is it really? And one joke I always tell is that one of the natural flavors they use is vanilla natural flavor, and that comes from beaver's anal glands. So I think we got to be very careful. And also, why should we be wary of fortification of foods?

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right it's a lot of stuff so don't eat that it's not food ready to eat meals instant noodles and soups frozen tv dinners canned ravioli pastas uh packaged meal kits nasty unless they're made from whole food processed meat and dairy again we eat a lot of this stuff hot dogs deli meats fish sticks which i don't even know what they are Often they're not fish.

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Oh, no, I used to love those.

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Hell no.

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Chicken nuggets, most chicken nuggets have like 35 ingredients, only one of which is chicken. Processed cheese slices, they're not even allowed to be called cheese, because it's not actually cheese, they're not 51% cheese.

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I mean, that's so important what you're saying is because these chemicals and some of these things are not put in there necessarily as a preservative, but they're put in there deliberately to hijack our brain to make us eat more, crave more, want more. And one of those is MSG, which has got 50 different names or more.

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So it's hidden and it doesn't say necessarily MSG or monosodium glutamate because people are hip to that. They change the name like hydrolyzed yeast protein or extract. And that actually is what's used in research to fatten up rats or mice to study obesity. So they give them MSG as a way to increase their appetite, make them eat more and get fat.

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And I remember once I was talking to a nutritionist who lived in Samoa, which has the most obese population in the entire world. And most of them are diabetic. And she said for breakfast, they had ramen noodles, sugar. They had MSG. Well, they put Kool-Aid powder on it, which has all these artificial colors, and they put MSG powder on it. So it's extraordinary.

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Various spreads, flavored milks, non-dairy beverages, coffee creamers, various protein shakes you have to be careful of, like isolated soy proteins, deconstructed soy, potentially very cancerous, so be careful of that. Flavors, so it says soy, a soy shake, and that's like maybe really bad for you. Flavors, sweetened nut milks often can be problematic, you have to watch what's in them.

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That's their breakfast, basically Kool-Aid, MSG, and ramen noodles. And that's why they're so obese, because they can't stop eating. And I think your book really points out a lot of these chemicals and goes through details about which ones you should pay attention to, what they are, what they're doing to our biology. In fact, where they're banned in other countries and why do we have them here?

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It's really powerful.

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And I encourage you to check it out because there's very other a few other places where you can get this kind of information That tells you exactly what you should be looking for even my books I don't go into as much detail because you know Bonnie's an expert on this food additive thing and she's been Taking down large companies based on her work, and I think it's it's pretty exciting so one of the things besides the companies I think we want to talk about is the government

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and how the government affects our food choices. And they have different programs that they do this with that we think are government programs for the public good, but they're actually helping companies not improve public health, but private profit. And one of these programs is called a checkoff program. Can you talk about that?

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Because you write about in your book and it was very enlightening to read about.

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And of course, sugar, sweetened beverages, soft drinks, lemonade, iced tea, soda, fruit drinks, punches, energy drinks, flavor copies, all this stuff is just nasty. So you want to stay away from that. When it comes to a healthy diet, we hear a lot of these terms, ultra processed food, processed foods. Most people have no clue what they are.

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And for people to understand, those corn and soy, you can eat corn on the cob and soybeans. That's not the problem. But about 1% of the stuff grown actually is eaten as the whole food. Most of it's turned into industrial products, food products, commercial products, gasoline. I mean, it's just an enormous problem in terms of our government strategy.

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So keep going and tell us about the checkout program.

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Yeah. So, you know, think about the people kind of make sense of it, you know, programs like, you know, what's for dinner or, you know, pork, the other white meat. Yeah. Got milk. These are all not industry funded programs. These are programs that are funded in collaboration with the government.

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So the government is actually pushing these products into the marketplace through advertising and marketing. What the money is supposed to do is further research and understanding, not be marketing dollars to pay for ads that make these companies billions of dollars.

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So when the Got Milk ad was out there, it was so popular, they had every celebrity in it, everybody had the white mustache, they had all these health claims, you know, it's gonna make stronger bones, it's gonna be great for sports performance, it's gonna do this, it's gonna do that, help you lose weight.

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And what happened was another branch of the government started paying attention to this, the Federal Trade Commission, which regulates truth in advertising, and they were like, hey guys, there's no data to back up what you're saying in these ads, you've gotta stop these ads. that's why you don't see got milk ads anymore because basically they went, got proof and there was no proof.

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And I think it takes a little bit of education to understand how to navigate this landscape of processed and ultra processed food. Now, what does it mean? We're going to talk about the difference between ultra-processed food and other types of processed food. For example, Doritos versus a can of sardines, they're both processed, but highly different in their effect on your biology.

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Yeah. Whole grain cookie crisp cereal and everything. Right. My favorite is the whole grain cookie crisp cereal with like, you know, seven teaspoons of sugar or something like that. It's ridiculous.

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if you let people eat as much as they want and you give them ultra-processed food versus whole foods, they'll eat about 500 calories more a day of ultra-processed food because they'll keep eating and they're hungry and they keep driving.

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And you talk a lot about it in your work about the biology of what these do to your brain in terms of dopamine and the addiction reward pathways in the brain that make you literally become addicted to these compounds and how that affects you.

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It's more like a coffee filter, you know, it's a sip. Right.

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People go, it's like emotional eating. It's not really biological, true addiction. What you're saying is this is really a true biological addiction, just like heroin or cocaine or alcohol, that you get withdrawal, you get cravings, you get increased need for more and more of the substance to receive the same pleasure.

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Is one worse than the other? How do we tell the difference? We're going to get into all of that. Part of the problem today is that most people need a PhD to understand nutrition labels, and many must fall into the trap of convenience and just sort of get whatever seems good or whatever package looks like it's going to be healthy. And basically there's a health claim on the label.

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You downregulate the receptors for pleasure, so you have to take more of the stuff to actually stimulate that reward pathway. And and it's really this vicious cycle that people get into and then they blame themselves and they feel guilty You know for doing it and they think they just have no willpower, but you're saying it's much bigger than that Yeah, that's exactly right.

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I call sugar a recreational drug. I've never heard anybody say it, but I always write that in my book. Sugar is a recreational drug. It's like if you like tequila, it's fine, but not breakfast, lunch, and dinner in the quantities we're having in America.

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Yeah. They were using toilet paper.

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No. It wasn't a run on broccoli.

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You think it's good for us, but that's basically one of my rules of eating. If it has a health claim, it's not good for you. In other words, gluten-free potato chips or a sugar-free this. When it says that, it's always something bad that's added. So these are made by big food in order to lure you in and get you sucked in and trapped.

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Yeah, you did write a great article on The Hill, and I read it, and you really talked about the way in which the pandemic we're facing is much more serious because of the underlying chronic disease pandemic we have in our society where it's driven by this ultra-processed food that makes us overweight and sick and causes all these underlying chronic inflammatory issues like diabetes and heart disease and high blood pressure, which are

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really the same mechanisms. If you look at the mechanisms of high blood pressure, heart disease, and diabetes, it's insulin resistance, it's oxidative stress, it's inflammation, and it's the same thing that's affecting our psychiatric illnesses, which is so fascinating. And most people don't think about using the doorway of food to help treat the brain.

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And you're doing that in your research and in your practice. So tell us some of the kinds of things you're seeing in your patients using this approach, because it's pretty radical. You're going all the way sometimes to ketogenic diets with these patients with bipolar disease, schizophrenia, depression. It's fascinating.

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And how does it drive inflammation and all that? Yeah.

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As a result of that, we have a nation and a world increasingly where more than half the calories come from this hyperpalatable diet. Easy to overeat, ultra-processed, food-like substance. And you look at the definition of food. Food is something that supports growth and life. The truth is these don't. So by definition, they are not food. Just look it up in the dictionary.

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Yeah, so it's fascinating. So you're basically treating the body to fix the brain, right? You're dealing with these physiologic changes that have to do with our diet and nutritional psychiatry that most psychiatrists aren't thinking about.

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I mean, most psychiatrists are thinking about, you know, psycho-emotional issues, they're thinking about medication and prescribing antidepressants, but they don't really work as well. And I, you know, I just found that the amount of benefit you get by addressing these underlying factors is so much greater than you get with medication, which are marginally effective for most people.

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I think, you know, unless you have really severe depression, but I think the data is just not that exciting about these drugs, right? I mean, they can be helpful for people and they can be lifesaving, but there are also other doorways that you're exploring, which seem to be way more fruitful. Is that your experience?

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If you can convince me that these things are food, well, good luck because they're not. And they don't meet any definition of what food should be like. And it essentially is a substance that helps support life and growth. And ultra-processed foods do neither. In fact, they do the opposite. Now, I'm not just making this stuff up. There was an amazing study.

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They do? They understand the connection between food and mood?

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Yeah, no, I mean, you were talking about metabolic psychiatry. I was also noticing that Harvard had a whole department of nutritional psychiatry, which is, you know, seems like bookends on the country. I don't know. The rest of the psychiatric world is thinking about this.

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But, you know, you mentioned earlier that you work with Bruce Ames, who's an incredible biochemist and nutritional scientist from Chicago. California, one of the most published sort of scientists in the world. And I spent a lot of time with him.

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And he talks about this whole idea of a metabolic tune-up and that so many of our biochemical reactions are regulated by vitamins and minerals and that each of us have different needs for different of those vitamins and minerals. I remember one guy, I was sitting in my office one day working on something.

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I was thinking I might've been working on that book and I was talking to somebody about folate and B12 and B6. He said, oh yeah, I had really bad depression and I took some of these B vitamins and I just went away.

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And I think, you know, there are some people who have a higher need for, for example, folate or B6 or B12 based on these genetic variations that Bruce Ames talks about that really are so prevalent. In fact, one third of our entire genome codes for enzymes and those enzymes all need helpers, which are vitamins and minerals. And we don't really pay much attention to that.

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So when I look at depression or psychiatric illness, you know, I see so many different things that are going on there, whether it's insulin resistance and prediabetes or vitamin D deficiency or folate insufficiency or zinc or magnesium, all these various nutrients play a role in brain function and they're not something we really learn about when we learn about psychiatry, right? Is that changing?

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Now, it's an observational study, but it's a very well done study, recently published, news just out in the British Medical Journal. They looked at 45 different pooled meta-analysis involving 10 million people. The hook here is that these were studies that were not funded by ultra-processed food companies.

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I think it's a lot more than 5 to 10%. I mean, when you think about that, the most amazing thing you just said to me is such a paradigm shift, which is that depression is inflammation in the brain. And that when you look at autopsy studies and when you look at the biology of this disease, the brain's on fire.

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And it's also on fire in autism, in Alzheimer's, in schizophrenia, in a lot of these disorders that are we think of as mental disorders, but are actually brain disorders that are manifestations of inflammation that show up differently in different people. And the question is, you know, what's driving that inflammation?

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And I think diet clearly is probably the biggest factor, which makes it an incredible thing to use to actually alter the course of these diseases because it's an easy tool to change. and actually get a result. And that's what you're talking about, your therapeutic use of metabolic medicine to actually fix psychiatric problems, which is pretty amazing.

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If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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You know, we might have heard me talking the other day about artificial sweeteners and how there's a large study that showed artificial sweeteners are not harmful at all. But when you look at the funders of the study, it was the American Beverage Association. formerly known, my friends, as the American Soda Pop Association. Clearly, we need to look at data that is not corrupt.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. And this podcast is separate from my clinical practice at the Ultra Wellness Center and Function Health, where I am chief medical officer. This podcast represents my opinions and my guests' opinions.

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Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services.

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If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit ifm.org and search their Find a Practitioner database. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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And when you look at studies that are funded by the food industry, it's eight to 50 times more likely to show a positive impact for their food product, whether it's dairy or artificial sweeteners or whatever. And when they looked at the data from this large pool of meta-analyses, I looked at people who ate higher amounts of ultra processed food.

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There was a 50% increase in the risk of cardiovascular death. It was a 48 to 53% increased risk of anxiety and other mental health disorders like depression. Now think about that. The risk of having heart disease and a heart attack and mental illness are the same from eating ultra processed foods.

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We get that these foods can cause obesity and diabetes and heart disease, but mental health crisis is also driven by these ultra processed foods. We did a whole episode on this. I think it's really important to go back and listen to it. We'll link to it in the show notes. There's also a higher risk of type two diabetes and many, many other conditions.

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And they go through many conditions, autoimmune disease, inflammatory disorders. The evidence also showed that there was a link between ultra processed food and a greater risk of death from any cause and a 40 to 66% higher risk of heart disease related deaths obesity, type 2 diabetes, sleep problems, and a 22% increase of depression.

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We're seeing this mental health crisis, obesity crisis, diabetes crisis, heart disease crisis, autoimmune crisis. I mean, the list goes on. Chronic disease is the number one driver of our healthcare expenditures. It's the number one driver of death globally. Why is this happening? We never had these problems.

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I saw something on Instagram the other day, there was a video from 1930s film, and there was not one person who was overweight in the entire video of people walking down New York. Big change from then to now. And this has led to the epidemic of chronic disease that's driven by this ultra processed food. We're going to get into it.

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We're going to go deep in this topic, and we're going to learn about how we begin to determine what is ultra processed food, what we should avoid. And hopefully, maybe we'll live in a day when food labels are clear. I'm working on that in Washington with my Food Fix campaign on clear labeling and child-friendly labeling.

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Don't let sleepless nights continue to impact your health. Visit bioptimizers.com slash hymen to get 10% off your order today with promo code HYMEN10. Bioptimizers even offers a 365-day money-back guarantee, so there's nothing to lose except another restless night.

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Let's get started with a case example of what an ultra-processed diet can do to our bodies in as little as two weeks. You think, oh, this takes years and years to develop problems. Well, not really, my friends. You see the results very quickly. Now, Tim Spector and a scientist from King's College in London performed a short-term study on a 24-year-old set of healthy twin girls.

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This is a different twin study than the vegan twin study. Now, one twin was assigned to eat an ultra-processed diet when you included a typical breakfast, a pancake syrup, or a cereal with a blueberry muffin. Pretty much our average diet. Lunch was a peanut butter and jelly sandwich on white bread with chocolate milk and chips.

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And dinner was either a cheeseburger and fries or a meatball sub with cheese, crackers, and a diet Coke. The other twin ate a minimally processed whole foods diet. Now each diet, and this is really important, each diet was controlled for calories. So they ate exactly the same amount of calories. I'm gonna say that again. They ate exactly the same amount of calories.

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They also had the same amount of fat, same amount of sugar, and fiber. But the difference was the processing of the food. Now we're gonna get into what this means in a minute. What was striking about the study, after just two weeks, that the twins eating the ultra processed diet had higher blood cholesterol and lipids, higher blood sugar. Gain more weight.

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Now remember, they had the same amount of calories, friends. So it's not all about the calories. It's what the calories do to your biochemistry, to your hormones, to your immune system, to your inflammation, to your gut microbiome. It's not just calories in, calories out. It's more complex than that.

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Also, the studies show, they look at the microbiome, had a really negative effect on the gut microbiome. Now, we know that if you swap out in animals a healthy microbiome for a microbiome, for example, an obese mouse, that the other mouse eating the same amount of food will gain weight. So we know that it's not all about calories, how they're processed, how they're metabolized, and so forth.

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Now, none of these changes, these adverse changes that were in the twin eating the ultra-processed diet were seen in the twin eating the whole food diet. She actually lost weight. So one twin, again, eating the same amount of calories, gained weight on ultra-processed food. The other twin lost weight. Just register that for a minute. Now the results aren't published yet. Hopefully they will be.

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Again and again, I see my practice over and over again, how ultra processed foods wreak havoc on our health and they do it very fast. The good news is you can reverse it very quickly too, right? So eating real health foods can reverse these effects. That's what I did with my 10 day detox diet.

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And we saw amazing results in thousands of patients and often talked about this one patient I had in three days was off insulin. Simply after 10 years of diabetes on insulin, three days of eating this way completely eliminated her need for insulin. Now, how did this happen? How did this become 60% of our diet, 67% of kids' diet? Globally, it's increasing everywhere.

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America’s Food Supply Is Rigged—Here’s How to Opt Out | Vani Hari & Dr. Shebani Sethi

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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Well, the Industrial Revolution spawned a whole bunch of advancements in food processing technologies and the mass production of canned goods and refined grains. And it seemed to be a boon to humanity. And it did help a lot. We got to preserve food. We got to store it longer. We got to be able to feed people who couldn't be fed. We have to hunger, so it wasn't all bad.

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In World War I and II, there was a huge catalyst for ultra-processed food production, because there was a huge demand for non-perishable foods shipped to soldiers overseas. And so it needed to be something that was stable, that could be sent to the battlefield, it wouldn't rot. One of the basic rules of healthy eating is only eat food that rots.

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I don't know if you saw, it was something I saw once, I don't know if it was a movie or something, but some guy had a forgotten like a Big Mac in his pocket for years and it was fine. It hadn't degraded, it hadn't decomposed, it hadn't gone moldy, it was just fine. Now, if you wanna eat food that rots, that's a good concept.

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So after World War II, the economic growth and lifestyle changes that happened, women entering the workforce, It was an increased demand for convenience foods, fast food, TV dinners. There was a gathering of all the fast food and processed food makers in the late 50s, as I recall. This was written about in Salt, Sugar, and Fat by Michael Moss. He was my first podcast guest, actually.

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And in that meeting, all these companies were like, we have to fight this trend towards eating real food, which there was another sort of

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group of people promoting that they decided to make convenience king and so they created a culture of convenience they disintermediated people from the kitchen they invited betty crocker to get recipes of junk food in the house so you apply your ritz crackers on top of your broccoli casserole or the velveta cheese or your can of cream of mushroom soup from campbell's all in your recipe so there's a lot of processed food in the recipes and there was no betty cracker she was a made-up person

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I thought she was real, because my mom had the cookbook. But anyway, in the 80s and 90s, the food companies began engineering foods even more. And they were engineering foods at an accelerated pace, using all sorts of technologies that allowed them to use additives, preservatives, emulsifiers, which were terribly damaging for your gut and microbiome.

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There's like 600,000 of these products now on the market. And starch, sugar, refined grains, and processed oils became ubiquitous in supermarkets, vending machines, fast food outlets, and are basically what we call the SAD, or the SAD diet, the standard American diet. Now, as I said, it's 60% of diet here, 67% of kids' diets.

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It's more than half the energy in high-income countries, even like Canada, the UK, Australia. It's nasty. The studies are clear on this. By the way, we're linking to all the studies. Everything I'm saying is evidence-based, is backed by references. You can just go to the show notes. You'll see them all.

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So studies show that the more ultra processed foods that make up your diet, the less nutritious their diet quality tends to be overall. And the greater risk they are of developing chronic inflammatory diseases, heart disease, obesity, diabetes, cancer, high blood pressure, stroke, dementia, autoimmune diseases, depression. I mean, the list goes on and on.

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And according to the CDC, more than 70% of deaths or 1.7 million deaths a year in the US are caused by chronic diseases, mostly caused by our processed food diet. This is a kicker. I've mentioned this before, but for every 10% of your diet that comes from ultra processed food, the risk of death goes up by 14%. This is from the Global Burden Disease Study. We'll talk about that in a minute.

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And that's enormous. So if you think of 60%, right? So it's six times 14. It's a big number. It increases your risk of death, not just getting a disease. Now, what's really scary is that the government is funding this. They're funding the subsidies that go into the agriculture that produces the commodity crops that are turned into ultra processed food, benefiting from the incredible

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And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. What's ultra processed food? What's not?

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food stamp program which was great except that 75 of the snap benefits are used for ultra processed food and 10 are used for soda it's about 10 billion a year we're working on trying to change this in washington and we have a bill now in to prevent ultra processed food from being purchased with snap dollars if you're a kid because we know these are deadly for kids the data is so clear

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Now, what's the difference between ultra-processed food and just regular processed food? I read an article in a nutrition journal years ago about defending processed food as being something as old as humans. We've been drying food and preserving food and fermenting food and curing food for a long time. So what's the big deal about processed food?

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If you look at the funders of it, if you look at the journal, it's just fantastic. funded by the food industry. It's so corrupt, my friends. It's so corrupt. I wrote about that, I think, in my book, Food Fix, or one of my other books, but it's a pretty frightening thing. Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree.

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Cooking is a form of processing, right? It's not really that processing is bad. It's what is the processing? So minimally processed foods are fine. We've been doing it for thousands of years. Olive oil is processed food. Yogurt. but hopefully from A2 cows or goat or sheep, right, that are originally raised. Cheese is a processed food.

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Canning foods, so sardines, canned tomatoes, fermented foods, sauerkraut, miso, frozen foods, beef, jerky, dried foods. Basically, those are all processed foods, but they're fine if you can recognize the ingredients, if you know where they are, if you can see the number of steps it took to get from farm to your fork, it's okay. If it doesn't have a list of weird franken-ingredients, that's okay.

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It depends on how they're processed. Certain foods may seem like they're minimally processed. There may be some protein powders that are okay or protein bars from Whole Foods ingredients, canned beans, frozen vegetables. Those are all fine, but be very wary about what you're eating.

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Even if it comes from Whole Foods or Erewhon or some great natural food store that you're shopping at, it can still be fraught with all sorts of problems. And what does the science say about what is an ultra processed food versus what is not? And there are many classification systems. The most reliable and the most common and most well accepted is something called the NOVA classification.

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Reclaim Your Hormones: How to Treat PMS and PCOS Naturally

Coming up on this episode. Many young women are becoming increasingly aware of the potential harms of birth control, not because their conventional gynecologist is explaining it to them, but through their own personal experience. They're on a journey to educate themselves and they want a more nuanced, personalized approach to hormonal health.

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Reclaim Your Hormones: How to Treat PMS and PCOS Naturally

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Also, stay away from processed meats. Stay away from hot dogs. Stay away from weird processed cheeses. I mean, you shouldn't be eating dairy anyway, but Kraft Singles, they can't call it cheese because it's not more than 51% cheese. That's just a bunch of chemicals. Obviously, reduce your exposure to pesticides and hormones and antibiotics that are stored in some of these foods.

The Dr. Hyman Show

Reclaim Your Hormones: How to Treat PMS and PCOS Naturally

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And you can use the Clean 15 and Dirty Dozen Guide from the Environmental Working Group to guide you on which are the least contaminated or the most contaminated foods. fruits and vegetables. So it's not always possible, but try to eat grass-fed and organic when possible. Fill it to your water. Also, support your gut. Really important to support your gut. Probiotic-rich foods are key.

The Dr. Hyman Show

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy.

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Things like sauerkraut, kimchi, miso, natto, which may taste weird, but it's actually really good for you. And prebiotic foods also, like asparagus, artichokes, jicama, and Jerusalem artichokes, all great for your gut health. Don't eat within three hours of bedtime. Don't fast for too long. Actually can be problematic for women. And start your day with a nutrient-dense diet. Food, right?

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Protein, fat, and fiber. Think protein, fat, and fiber. Not the typical breakfast. We have cereal, muffins, bagels, you know, sugared coffees. I mean, French toast, pancakes. I mean, the American breakfast is the worst. And you do not want to start your day with that. You want protein and fat and fiber for breakfast. So you can have eggs.

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spinach, peppers, olives, maybe some feta cheese from sheep, an omelet with avocado, protein shake. And you also need potentially some supplements. A number of supplements have been shown to really help ease PMS symptoms because they improve metabolic health, hormonal metabolism. And here's the superstars. Magnesium glycinate, about 400 to 600 a day. Calcium is sometimes helpful.

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It's calcium citrate, about 600 a day. Vitamin B6, really important for estrogen metabolism, 50 to 100 milligrams a day. And folate, especially folate, Preformed form called methylfolate, about 800 micrograms a day. Vitamin B12 in the form of methylcobalamin, about 1,000 micrograms a day. And evening primrose oil, that works really well. Take 500 milligram capsules, one or two twice a day.

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Take fish oil, omega-3s, EPA, DHA, about 1,000 milligrams, one or two a day. Taurine, also really important for hormone metabolism. It's an amino acid, about 500 milligrams a day. Helps liver detox. And a good multivitamin. All these things work together. And the good news is there's also a lot of herbs and phytochemicals that can really help

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including chaseberry, also vitex is known as vitex, but chaseberry fruit extract is very good for regulating menstrual cycles and helping with PMS. Milk thistle, dandelion root also is great. Certain isoflavones from soy, red clover, kudzu root help improve estrogen detoxification because they boost some of the metabolism enzymes that you need to properly regulate estrogen.

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And they can be taken as supplements or in the diet.

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Fluid retention and heavy bleeding. That too, yes. And all kinds of nasty symptoms. Yeah, so hormones are- Emotional swings and mood issues.

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Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field. So let's just trump right in. PMS is not a normal consequence of being female.

The Dr. Hyman Show

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75% of women suffer from PMS. Yeah. How is that normal? That's not a normal state of biology. It's an abnormal state. Just because it's so common doesn't mean it's actually optimal, right?

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It's so common, you know, affects one out of seven couples and it's big. And so when you go to a regular doctor and you have these, you know, symptoms of PMS or heavy bleeding or, you know, menopause, like what do they do?

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Is that safe?

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Yeast infections, effects in microbiome.

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Ovarian cancer or just breast cancer?

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So that is interesting. So you take the pill for a long time and your risk of breast cancer goes up.

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So not everybody is being prescribed birth control for birth control. They're using it as a medical therapy for hormone imbalances when there's a very different way of treating it that works better. Absolutely. Where the women feel better and their hormones get imbalanced without nasty side effects of stroke and cancer. And migraines and who knows what else.

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If you're one of the many women who do suffer from PMS, you don't have to suffer from PMS every month, enduring mood swings, breast tenderness, fluid retention, migraines, bloating, or heavy, painful periods. While medications may sometimes be helpful, they can have pretty significant side effects

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Because when you ovulate, that's when you make progesterone. Right. And if you're sort of weaning down your years of reproductive life, you don't necessarily make progesterone. progesterone, you don't ovulate every time. You don't ovulate every cycle. And then you get these high levels of estrogen. Right.

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And that causes a lot of these symptoms of clots and heavy bleeding and bad PMS and mood issues and sleep issues and migraines and all this stuff that women suffer from that is so unnecessary.

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Out of balance. Yeah. Yeah. Out of balance. And, and, you know, it's, it's important to sort of understand that we know a lot about what causes these imbalances and we know a lot about how to fix them, except your traditional doctor is just not doing it. Yeah. Yeah. So what are the things that we know create hormone imbalance that make things worse for women?

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And by the way, you know, just to sort of a little aside, you know, it's not just sex hormones that get out of balance. And when you see this sort of period of life around perimenopause, there's like four different hormones that are all interacting that all kind of get screwed up. One is insulin and blood sugar. Yep. Because you're, you know, you're often the sandwich generation.

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And the good news is you can balance your hormones without them and without their potential side effects. Many young women are becoming increasingly aware of the potential harms of birth control, not because their conventional gynecologist is explaining it to them, but through their own personal experience.

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You have kids and your parents are getting older and you're trying to have a career. And it's like it's a lot going on at that time for women often. Yep.

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and then they have uh estrogen imbalances and progesterone they have adrenal imbalances because their adrenal glands are their stress response and they're highly stressed in that time of life so their adrenals interact with the sex hormones and screw that up and then of course you got thyroid thrown in there in a lot of cases so you got thyroid adrenal sex hormones insulin and so it's like a big mishmash of hormone chaos yep and actually you can fix it

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These are like so easy to fix with functional medicine.

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Yeah.

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Right. It's like a chicken wire thing. It's all connected. It's not like they're all separate. Yeah.

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They're on a journey to educate themselves and they want a more nuanced, personalized approach to hormonal health. So today we're gonna discuss what you can do to support your menstrual cycle through your diet and a comprehensive functional medicine approach to get rid of PMS for good and feel great all month long.

The Dr. Hyman Show

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Well, I mean, let's talk about the things that screw up your hormones, right?

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So sugar?

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That causes insulin resistance, that causes more estrogen to be made and all the imbalances, right?

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And what about alcohol?

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It's a liver toxin.

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And it literally impedes the body's ability to metabolize estrogen.

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And I've seen studies that were shocking to me where people were on hormone replacement and drinking and their liver just can't handle it. And the estrogen level spike and their risk goes up. So we have an enormous link there. I remember a study I read years ago, which was if a woman had a glass of wine a day, it increases her risk of breast cancer by 40%.

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No, it's not very much.

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Yeah, and even the microbiome plays a role in your hormone balance, right?

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For me, being healthy means being able to get up every morning and do exactly what I want to do no matter my age. In fact, I recently hiked 15 miles in the snow in the mountains of Patagonia. I was sore and tired after, but so was my 28-year-old guide who was half my age. And that's why I'm excited to share a supplement that's been a game changer in my fitness journey. Timelines might appear.

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The key to solving this type of problem is getting to the root cause of the symptoms. Now I hear this story all too often, but the good news is that there are simple solutions that don't involve taking medication. We know what causes hormonal imbalances. Sugar, caffeine, alcohol, stress, a lack of exercise, and environmental toxins all contribute to hormonal imbalance and worsening of PMS.

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Yeah, and the things, you know, we see typically the women who have the worst problems have the worst diet, the most stress, they drink too much, they don't exercise, they have lots of stress, they don't meditate. It's not rocket science why hormones get screwed up. Right.

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And we know how to intervene using very specific diagnostic tests that we do at the El Tijuana Center to actually help map out what's happening with the hormones. We can look at estrogen metabolism, we can see... how to really be sophisticated in manipulating those hormones so that actually they're better. We can fix the gut and the microbiome.

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We can look for environmental toxins which act like estrogens in the body and get rid of those or heavy metals. And we can actually have an impact through using various foods to help, whether it's flax seeds or other broccoli family help estrogen metabolism, certain soy products. that are whole foods, soy products are good. And then we can kind of get people's hormones to kind of work better.

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We may want to even use nutrients. And you were talking about sulforaphane, which is a powerful broccoli chemical that you can take. And there's a whole cocktail of things we use to help estrogen metabolism.

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But if it's traditional soy. Yeah, that's a good point. Like tofu, tempeh, natto, miso, soy sauce.

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Right. Those are whole soy products that are not industrial food. And most soy we're eating today is industrial soy, turned in all kinds of weird ingredients like soy burgers and soy hot dogs and texturized vegetable protein that gets inserted in all kinds of protein bars. and isolated soy protein, which is very different than regular whole soy and may be linked to cancer in animal studies.

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So I think it's important for people to realize that food is a modulator and it usually helps the body do what it does rather than interfere with it. And so sometimes it's true, like if you eat too much broccoli or whatever, raw broccoli, you're going to affect your thyroid. But The phytoestrogens in soy actually help to act more like a thermos. They keep things balanced, right?

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And I think, you know, recommending those whole soy foods is great. And I think that's a really easy thing to do. Flax seeds also really help ground flax seeds in the gut. Broccoli, family vegetables, simple dietary things and getting more fiber to help the prebiotics in the gut, getting rid of all the starch, the sugar, the processed food, all those ingredients, alcohol.

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There's really simple things you can do.

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Even changes to your gut microbiome can affect your hormonal health. So what would conventional medicine docs do for PMS? Well, they give you NSAIDs or things like ibuprofen.

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And then you're going to be binging on carbs and sugar to get your energy up and all that.

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What are the causes of PCOS?

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birth control, they might give you Serafem or Prozac, in other words, but they don't get to the root cause of symptoms and they inhibit your natural cycle, your infradian rhythm, and the birth control pill often has significant side effects with long-term use, including mood and gut issues, dysbiosis, taking the pill depletes folate, vitamin B2, B6, B12, vitamin C and E, magnesium, zinc, selenium, all important, by the way, for fertility.

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What starts the high levels of androgens or the male hormones, testosterone and others?

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Yeah, you know, one of the things that's sort of read a lot about is the role of endocrine disruptors in our health. And endocrine disruptors are environmental chemicals. Years ago, I read a book called Our Stolen Future by Theo Colburn. It was sort of like the silent spring of its time. where she mapped out the ways in which environmental chemicals affect all kinds of reproductive functions.

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And whether it's determining sex or determining risk of cancers or infertility in animals and human models. How do you think environmental toxins play a role in the uptick of what seems like this increasing phenomena of endocrine disorders in women?

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And the nutritional part, what role does that play? Because I've had many patients with infertility who, when we address the starch and sugar in their diet and treat the insulin resistance, they get better. And I mean, I had a very close relative who had obesity and pretty severe PCOS and we radically changed her diet and she was able to get pregnant and have a baby.

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So can you talk about the nutritional aspects of PCOS and how that plays a role and where it doesn't play a role?

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There's also an association between hormonal birth control and depression. In fact, a nationwide prospective cohort study of over a million young women in Denmark reported an increased risk for antidepressant use in women prescribed hormonal contraceptives. And the results were published in JAMA Psychiatry. And their risk was highest in the adolescents who were aged 15 to 19 years old.

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Yeah. How about the microbiome? Because this is sort of the era of the microbiome. And before, nobody ever thought that the gut played a role in hormones or endocrine health or infertility. But now it's clear that it's sort of got its finger in everywhere. And we see studies, for example, on breast cancer. Women who take antibiotics have high risk of breast cancer.

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We know that the microbiome plays a big role in hormone metabolism. So can you talk about what you're learning about that and how that plays a role and how you approach that?

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Yeah, well, you said something super interesting about the inflammation because inflammation, independent of its source, seems to be a trigger for all kinds of things, obviously chronic disease in many ways, but for these hormonal disorders. So can you talk and maybe unpack a little bit more about the link between inflammation and endocrine disorders and in particular PCOS?

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So we don't want to be giving these teenagers antidepressants and the pill and just medicating the side effects of medication. It's crazy. So you have to look for what are the real underlying causes of PMS. Well, it's hormonal imbalance, and there are a lot of causes for hormonal imbalance. So it's important to understand what they are and how to deal with them.

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It's so important and it's so many causes of inflammation. It can be environmental toxins, it can be the microbiome, it can be inflammatory foods. I mean, there's so many factors that we know that are driving inflammation in our society that are just getting worse and worse. And so it might be not one thing, it may be so many different things.

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Can you talk about the difference between the patients you see with PCOS who would be the typical ones we learn about in medical school are overweight, they have acne, hair loss on their head, facial hair, irregular periods, infertility, versus the ones who are thin and exercise and don't seem to have any weight issues. Is there a different subtype? Are these the same kind of condition?

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How are they different?

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And what, you know, one of the, one of the consequences for people, if they have PTSD, what should they be aware of? What should they know about in terms of their own health and long-term risks?

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The main problem is something called estrogen dominance. which means that your estrogen levels are too high and your progesterone levels are too low. Now, this may be an absolute increase, in other words, a very high estrogen and low progesterone, or it may be a relative dominance of estrogen over progesterone. And unfortunately, this is not something well-recognized by traditional medicine.

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Do you think it's a cause or a consequence of it?

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That's a frightening idea because when you look at the metabolic health of America, I think a new data came out from Tufts that 93.2% of Americans are metabolically unhealthy, meaning they have some degree of insulin resistance. And we also see this sort of epidemic of mental health disorders and depression.

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And I don't think people realize that sugar and starch and processed foods is driving not only weight issues, but also mental health issues.

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Yeah, for sure. So when you see someone with this problem, what's your general therapeutic approach? How do you treat these patients? What are the ways that we sort of can help them have a regular cycle through their acne, their hair growth, their hair loss?

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And, you know, I think you mentioned something really important, which is that you want them to have progesterone, which is sort of the antidote to this overbuilt up of estrogens that happens in these patients. And they don't ovulate every cycle, so they don't make progesterone, which is what you do when you ovulate.

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So can you talk about what are the kind of therapeutic approaches and how do we potentially use progesterone or other therapies like that?

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So that's helpful. And what else do you do to help with there? So besides bioidentical progesterone, what other kind of therapies support these patients?

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And you can measure this, right? The fluctuations in estrogen in relation to progesterone can cause all sorts of problems, including neurotransmitter signaling and lots more, because estrogen in part regulates serotonin levels in the brain, And that can contribute to PMS symptoms, things like mood swings, depression, irritability.

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Yeah, how do you deal with the hair loss? Or how do you deal with the acne? Or how do you deal with the irregular cycles? What hormonal therapies are used besides progesterone?

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And what role do you see as diet? Is it a strong lever for changing these patients' reproductive health and their cycles and their symptoms? I mean, if you basically put people on a low-starved sugar sort of diet that treats the insulin resistance, do you see big changes in their clinical picture?

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And an absolute or relative excess of estrogen in relation to progesterone drives most of the symptoms of PMS. And menstrual problems like fluid retention, breast tenderness, migraines, mood swings, heavy bleeding, cramps, all that is really related to this excess estrogen and inadequate progesterone as women get through their later cycles in life. Poor diet is certainly a big factor.

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Well, that sort of speaks to how little we know, right? Because in some patients it works, in some patients it doesn't. You don't really know which one's which, right? And it's really about personalizing care.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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And when you clean up the diet, a lot of hormonal stuff just gets sorted out. And then there's a lot, unfortunately, of hormones in conventional meat and dairy products. So I encourage you to eat regenerative, organic products, and particularly dairy might not be your best friend if you're having a lot of female hormone issues.

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As you age your mitochondria, the tiny energy factories inside the cells of your muscles and organs become less efficient. And this can cause your energy levels and muscle function to wane, leaving you feeling too tired to do all the things you used to do and all the things you want to do. But MitoPure can help you turn back the clock.

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I encourage people to just quit dairy as an experiment to see what happens. There are also environmental toxins that play a big role in hormonal health. And unfortunately, a lot of these petrochemical toxins are also endocrine disruptors. They act as hormonally active compounds in the body, even at low doses. And in fact, there's a word for them called xenoestrogens.

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foreign, which xeno means foreign, and obviously estrogen means estrogen. So foreign estrogens, and they come from pesticides, plastics, many personal care products, skincare products. I mean, these petrochemical products act as a toxic foreign estrogen-like molecule that drives hormonal imbalances in most female cancers, like breast, uterine, ovarian cancer.

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So toxins are a big factor and you have to reduce your exposures. A lot of nutritional deficiencies also affect hormone function, particularly magnesium, vitamin D, and also iron. What else should we be doing for PMS or premenstrual syndrome? How do we get you back in balance and so you don't have to suffer and be really struggling your whole life? Because I just don't think that

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It's something that women should accept. It makes me actually quite angry that the conventional medicine system doesn't really take this seriously or just tries to medicate it instead of dealing with it from the root cause. So the first thing is food. Food is medicine. It's information. It controls every function of your body and mind, including your hormones.

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And it connects us to almost everything that matters in our lives. So you have to know that what you put in your fork is the most important thing you do every day for your health. So the first step to do with your diet is to cut down inflammation because inflammation will mess up your hormones. So first get rid of the junk, right? Then get rid of the junk and then add in the good stuff.

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So take out the bad stuff, add in the good stuff. What's the bad stuff? Well, our current diet is really high in sugar and starch and that drives insulin resistance and that leads to belly or visceral fat. And here's something most people don't know. It's not just your ovaries that produce estrogen. Your belly fat is also an estrogen producing factory, right?

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So all those belly fat cells in there aren't just holding up your pants. They're actually spewing out hormones. And there's something called aromatase also that increases estrogen production that's found in fat tissue. So, you know, having more estrogen is not necessarily a good thing, especially when it comes from your visceral fat.

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So what are the things you should eat and not eat to eliminate PMS symptoms, right? Eat real food, right? Real food. You know what that is, right? My joke is if God made it, eat it. If man made it, leave it. Did God make an avocado? Yeah. Did God make Doritos or a Twinkie? No, right? Just don't eat that. So also you want to reduce fast absorbing carbohydrates, right?

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Any flour products, sugar, quickly absorbed sugars like flour, instant oats, white rice, potatoes, or That's not all potatoes, like the small fingerling potatoes may be okay, but the big starchy potatoes we all eat are a problem. And they can spike insulin, and that leads to insulin resistance and inflammation, and that can cause PMS, can cause PCOS.

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It can increase the risk for all chronic diseases. Also, you want to really limit caffeine or get rid of it entirely for a while to see how it affects your hormones, and for sure, alcohol. Alcohol, it will screw up your estrogen and make your estrogen toxic ultimately. these really make hormone imbalances worse. Also, I would encourage you to do a full dairy elimination for eight weeks.

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It's often a huge factor in PMS and many menstrual and hormonal issues. Next, I want you to avoid ultra-processed foods, right? Starch, empty carbs, grains, sugar, sugar-sweetened beverages, energy drinks, teas, coffee. I mean, think about it. Any coffee or frozen blended drink from Starbucks, Dunkin' Donuts, with flavor, it means tons of added sugar or glucose syrup.

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And lots of women drink these, and they start their day with these drinks, not really. realizing it's a sugar bomb, like a vanilla latte, a mocha frappuccino, even a matcha have tons of added sugar. I mean, a grande mocha frappuccino has almost 13 teaspoons of sugar.

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I mean, you never put 13 teaspoons of sugar in your coffee in the morning, but if you're going to Starbucks for your morning fix, you're literally killing yourself. Also, avoid some of these, quote, healthy nut milks or oat milks. They're often blended starch, sugar, and water. So be careful. Oat milk really spikes your blood sugar.

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Sometimes there's also additional sugar from the flavoring too, like vanilla or chocolate, whatever, hazelnut. Just stay away from all that stuff. Drink black coffee. Put a little almond milk in it. Ask for the unsweetened almond or coconut milk, although usually you don't have that.

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Also, I want you to avoid processed food, packaged food, all kinds of food with, quote, health claims on the label, you know, plant-based, vegan, keto, gluten-free, whatever. It doesn't mean it's healthy. And my rule is that if it has a health claim on the label, I guarantee you it's bad for you. So just don't eat.

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And right now, Timeline is giving my community an exclusive 10% off your first order of MitoPure. Just head to timeline.com forward slash drhyman, that's D-R-H-Y-M-A-N, and start your journey to peak muscle health. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale.

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It's a way of getting food marketers to kind of get you engaged, but it's often hiding something bad underneath. You want foods that really balance your blood sugar. You wanna focus on fiber-rich, low-glycemic, non-starchy veggies, low-glycemic fruits. And fiber is really important because it helps balance out your hormones. It helps build a healthy microbiome.

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It helps prevent the reabsorption of estrogen that can cause estrogen toxicity. So you wanna eat the rainbow. Aim for about eight to 10 servings of colorful veggies daily for all their health benefits. Make sure you sort of eat every day Something from the cruciferous vegetable family, like that's the broccoli family.

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Broccoli, cauliflower, kale, collard, cabbage, Brussels sprouts, arugula, bok choy, they're all important because they actually support estrogen detoxification. And they help balance the estrogen and progesterone. Because they contain amazing phytochemicals such as glucosinolates or indole-3-carbinol, diindylmethane.

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All of these are big medical words, but they're essentially molecules that are in the broccoli family that help induce the expression of certain enzymes called CYP450 enzymes that enhance the...

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the metabolism of estrogen in the right way to produce beneficial estrogen metabolites, including, for example, they're called 2-hydroxyestrone, and they reduce the formation of a toxic estrogen metabolite called 16-hydroxyestrone. This is associated with heavy periods, with breast tenderness, breast cancer, and DNA damage. So there's different ways your estrogen can be metabolized in your body.

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to the good or bad metabolites. And the bottom line is if you eat more broccoli, you'll be shifting towards the good metabolites. So that's the take home. But the science is there. It's quite fascinating. And I do measure in my practice the estrogen metabolites.

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And I can see what's happening with women's metabolites and whether they need more B vitamins or more support for glutathione or more of these... cut chemicals from food, these phytochemicals like indole-3-carbinol or diethylmethane. You also want to focus on slow absorbing and burning carbs, sweet potatoes, yams, lentils, some whole grains are fine like quinoa, non-starchy veggies, protein.

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To avoid the blood sugar spikes, those are really important. Then you eat protein first as opposed to starch first. Eat about four to six ounces of protein per meal, roughly the size of your palm. Make sure you use high quality sources, grass-fed meats, pasture-raised eggs, poultry. I recommend Force of Nature. I love it.

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I don't have any financial relationship, but they have great regenerative sources of chicken and meat and bison and venison, elk, so forth. You actually need protein, by the way, to make hormones. So they're part of the building blocks. You need good fats to make hormones as well. Make sure your diet is really nutrient dense.

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You want a lot of bioavailable micronutrients like iron, magnesium, B vitamins, and so forth. Nuts and seeds are great for hormones. I know a bunch of science on how they regulate hormonal health, but things like flax seeds are my favorite. Almonds, chia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, all these are rich in fiber. They're full of good fats.

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They have micronutrients like calcium, magnesium, zinc, iron, B6, phosphorus, which are all important for a healthy menstrual cycle and hormone balance, right? Your body is just a big biochemical machine and you have to put in all the right ingredients to make the right things work. And what the problem is, is most of our diet is depleted.

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Most of us are nutritionally deficient at some level or other. Most of us have unhealthy microbiomes. Most of us are exposed to toxins. Most of us eat too much sugar. Most of us drink too much coffee. Most of us drink too much alcohol. Most of us don't exercise enough. No wonder we're having all these problems, right? So We really need to get our act together if we want to reset.

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And it doesn't take that long. One or two cycles of doing this for women really helps reset the whole system. One of the cool things you can do is use flax seeds, ground flax seeds, about two to four tablespoons. It's great for your hormones. It's great for beneficial compounds that that are helpful in regulating your hormones like lignans. And also it's great for bowel movements, right?

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So they really balance the hormones and they block the negative effects of some of the excess xenoestrogens. So if you're exposed to environmental toxic estrogens, you can actually reduce your exposure to them by having these flax seeds. Also, you wanna increase the anti-inflammatory fats in your diet, the omega-3s, EPA, DHA. And my favorite sources obviously are sardines, herring,

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Mackerel, anchovies, you can use small wild-caught salmon. Sometimes there's omega-3 enriched eggs. There's plant-based sources like walnuts, chia, and hemp, but they're not really moving the body into the EPA and DHA. Only about 10% is converted. So you want to get also the preformed EPA and DHA from fish or from supplements.

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Now, if you're a vegetarian or vegan, it's really important to supplement with omega-3 fats. It really will help your hormonal health. Also, increase monounsaturated fats. These are avocados, olive oils, extra virgin olive oil, macadamia nuts, seeds, really important. Saturated fat may not be bad for most people. You just have to watch your cholesterol and see what happens.

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But grass-fed butter, ghee, coconut oil, actually saturated fat is the building block for your Hormones, right? Your hormones are made out of fat. Also, you want to decrease the inflammatory fats, right? Trans fat, hydrogenated fat, margarine, even a lot of the vegan butters. They're actually not recognized as safe to eat anymore by the FDA, but they're still lurking on the grocery store shelves.

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So be religious about never eating them. Also, you want to reduce your intake of vegetable oils, these refined, highly processed oils. You know, if they're cold pressed, if they're organic, if they have high oleic levels, they may be okay. We need some, but the amount we're eating is just a pharmacologic dose. Sunflower, corn oil, canola oil, safflower oil, not so great.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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If you're struggling with stress, poor sleep, or low energy, you might be magnesium deficient, like 75% of people. That's why I recommend Magnesium Breakthrough by Bioptimizers. Unlike most magnesium supplements, Magnesium Breakthrough gives you all seven essential forms of magnesium for better absorption and real results, deeper sleep, less stress, and more energy.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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I take it every night and I notice the difference. Try it for yourself at bioptimizers.com slash hymen and use code HYMEN10 for 10% off your order.

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Why do you think this is increasing? I mean, it clearly was there, obviously, when we were in training, but it's just exploded. You know, we see 75% of the population is overweight, 42% are obese, 93.2% are metabolically unhealthy, which is essentially what this is, a metabolic-associated fatty liver disease, right? So if 93% of us have some metabolic dysfunction, what's driving that?

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So there's a- That's when you're bloated and you get a food baby after eating. Right. Not bloating is because there's bacteria in your small intestine, which should not be there. that then ferment the food that you eat, particularly starches and carbohydrates, that then give off all kinds of toxic metabolites that can then poison your liver. That's what you're saying, right?

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Now, just to kind of back up on that, that's a stunning statistic. 50% of healthy, normal weight 20-year-old men have prediabetes or some degree of insulin resistance, which is on the way to prediabetes.

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And are they measuring this by the new mass spec test from Quest? Yes. Which is a really new test. So just to back up on that, the way we used to measure insulin resistance in the lab was a euglycemic clamp test, super fatty liver.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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Okay, this is so juicy right here, I'm just going to unpack a little bit. Because basically, just to kind of put things in context, in France, there's a delicacy called foie gras. Oh, yeah. Which I probably didn't pronounce right, but foie gras, whatever. And that means, in French, fatty liver. Now, most people think that if you eat fat, you get fat.

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And that fatty liver must be coming from all the fat we eat. But what you just said was that in fact it's not true, that it's actually the sugar and refined starches and carbohydrates, the flour and the sugar that we're eating in pharmacologic doses that's overloading our biology and causing that carbohydrates to turn into triglycerides, which then turns into fatty liver.

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And then you're in this vicious cycle where the fatty liver then creates all sorts of other problems. So let's kind of unpack what happens biologically when you have a fatty liver. You get a fatty liver, and so your liver's looking like a fat goose or duck liver, and you don't wanna serve it on toast, unless you're maybe Hannibal Lecter.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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And then you've got a process going on in that liver that's just more than the accumulation of fat. So what are the things are happening in the liver that end up causing harm? You mentioned that the type of cholesterol we get because of that fatty liver is the dangerous small, dense cholesterol we talked about in the podcast. We did a whole podcast on cardiovascular risk and lipid analysis.

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So the small, dense cholesterol particles, which by the way, everybody listening, your doctor's not measuring when you go to get your cholesterol test. Less than 1% of cholesterol tests in America are for the right cholesterol test, which is called lipoprotein fractionation. And it's looking at the particle size, the particle number, the VLDL numbers.

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And you can get all that, by the way, through functionhealth.com forward slash mark. It's a company I co-founded. It's a lot of people that get access to the right amount of information and data. So functionhealth.com slash mark, you can get the right panel so you can see what's going on.

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And we also measure insulin, although soon we're going to be measuring this insulin resistance score, which is very exciting.

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It's like a vicious cycle.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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And what you're saying essentially is it's both an endocrine, and an immune organ. So all the hormones that regulate weight, appetite, insulin resistance, like leptin, adiponectin, these are hormones that the body produces to regulate your eating behavior and your way you process sugars and regulate inflammation. Like you said, tumor necrosis factor alpha or IL-6. These are cytokines.

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We heard about the cytokine storm. So with the fatty liver, you're not just getting fat in there. You're getting this cytokine kind of increase that's driving systemic inflammation throughout the body, which it can explain a lot of the things we see with the increased rate of death and heart attacks and cancers and all these things that seem to be related to inflammation.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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It doesn't sound like fun.

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Liz, tell me more about, about a patient that we've had, because I think, you know, some of those patient stories are really helpful and instructive and give us a sense of how we think. Do things differently at the ultra Bono center and here in Massachusetts and Lennox and, and what you, what you found and what you were able to sort of help him with and how it, how it all worked.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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Yeah, it's interesting. I think what you just pointed to is something really important, which is that this is a condition that's so prevalent, affects at least a third of Americans, that is underdiagnosed, and that is as big a risk factor for having a heart attack as anything else. The level of magnitude of the risk of having a fatty liver for death, heart attacks, cancer, is extremely high.

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Do you have some of the data on that?

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Yeah, it's really significant. And when I started reading about fatty liver years ago, I was like, wow, this is in and of itself a huge problem because it's driving all these other diseases that we're treating separately, but we should actually be treating the liver.

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Yeah, I think this is really important. I just want to pause there because from a traditional medicine point of view, it's like, okay, We do a blood test, we do a fiber scan or MRI, we look at your liver, we do a biopsy. You have fatty liver disease. But the why is very much neglected. And there is some understanding that it's due to a high refined carbohydrate diet.

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And yes, people understand hemochromatosis and iron overload. But the fact that, you know, the microbiome is involved, the environmental toxins are involved, that it may be thyroid dysfunction, that there's a whole list of causes. And that's really where functional medicine is different than traditional medicine.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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It's root cause medicine that is ruthless around investigating the causes of a condition so that you can treat that person as an individual rather than treating everybody individually. who's got this condition the same, right? There was a thing I read about years ago, it was a scientific paper about a guy who had liver failure, but he was a golfer.

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And usually golfers, I'm not a golfer, but apparently they have to clean their balls and there's this ball cleaning thing on the golf course to get the dirt off. But he used to lick the balls to clean them. there's pesticides all over the golf course. So he was getting toxic pesticide load in his liver and caused him to have liver failure.

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So we have to think about all the root causes and that's where functional medicine helps us to navigate. And then the gut role plays a huge thing too. And we don't really think about addressing the gut, but we know that how big a role the gut plays in in affecting our metabolic health and our load of toxins.

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I mean, in medical school, we used to treat liver failure, which resulted in the inability to metabolize toxins from the gut, which caused basically delirium, something called hepatic encephalopathy. We treat it with antibiotics,

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and a laxative, so basically to sterilize the gut, get rid of the bacteria that were poisoning the body, which is interesting, because now we understand the microbiome has a huge role in mental health, but that was something we learned, and it didn't really kind of connect with us in terms of a thing about the microbiome in medical school.

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So basically what's going on in the liver is you've got a number of different things that are happening in our society, which is no overload of toxins, which is obviously our diet, which other factors that you mentioned, the gut microbiome changing dramatically, all driving this epidemic of fatty liver disease.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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And now there's sort of an interest in kind of addressing this more directly in the medical field. We renamed the disease from non-alcoholic fatty liver disease to metabolic associated fatty liver disease.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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What if I told you there's a mineral that acts like a spark plug for your body, powering your brain, heart, muscles, and even your mood, and most of us are running on empty? That mineral is magnesium, and it's involved in over 600 biochemical reactions, from regulating stress to boosting energy, sleep, and digestion, but not all magnesium supplements are created equal.

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Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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So you put a medical term in which means fat, which is steatosis, which means fatty.

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Now it's in Latin, so it's okay.

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That's the problem in medicine. We call it the naming and blaming game. We name the disease and we blame the name for the problem. Well, I know why you have that.

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Okay, forget about what it was called. We know this is a bad thing. We know it's increasing. And we know that traditional medicine doesn't have a great approach. So I wanna walk through how traditional medicine approaches this and then how we're gonna approach this with a new perspective of root cause medicine and functional medicine. And then how we go about looking at the diagnostic

The Dr. Hyman Show

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tools we have to assess it and what are the therapeutic tools. So just sort of high level, what if you want to see a traditional hepatologist, you have fatty liver, what are they gonna tell you? What are they gonna tell you to do?

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If not... Because there's no FDA-approved drugs for fatty liver cancer.

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But back to the traditional medicine. Are they thinking that this is really diet-related? Are they thinking that we should cut back on carbohydrates and starches and sugars? No particular diet. Do they really talk about a keto diet or anything like that to help? Traditional medicine is like lose weight.

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Just lose weight, eat less, exercise more, come back in three months, and if it doesn't work, we'll put you on drugs. Except, oops, there's no drugs for this.

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And they might, if you're diabetic, which is associated a lot with diabetes, right? Because it's sort of... the same condition but earlier on.

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And then if you're overweight enough, they'll say, why don't you have bariatric surgery, gastric bypass? So clearly, traditional medicine has not developed a good approach to this yet. What food should we particularly be concerned about? Well, there's been a lot of research lately about fructose and fatty liver. And fructose is absorbed differently than regular sugar. It just goes right in.

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And in high fructose corn syrup, the difference with high fructose corn syrup, unlike, for example, fruit, which has fructose and glucose, but it's all packed in a fiber matrix with lots of vitamins and minerals and lots of phytochemicals and lots of antioxidants, doesn't get absorbed super quickly. That's okay. Eat fruit. But when you have... high fructose corn syrup, it's free fructose.

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It's not bound to the glucose molecule because sucrose basically is glucose plus fructose. That's what sucrose or table sugar is. But when you actually separate out the fructose and the sucrose, you end up with this free fructose. And it's often not just a 50-50 with sugar, with, for example, glucose. It's maybe...

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75 percent fructose and that's what you see often in sodas or anything with high fructose corn syrup so if you want to get rid of fatty liver or avoid it do not eat anything with high fructose corn syrup in fact there's one thing you can do to radically change your life is avoid every single food product with high fructose corn syrup just get rid of it there's no need for it it's super toxic and it has no health benefits in fact it has a lot of harms

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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And it's just a sign of poor quality food. So make sure you get rid of all of that. And it's in everything. It's in salad dressing. It's in tomato sauce. I mean, there may be more servings of high fructose corn syrup in your tomato sauce for your pasta than there is in two Oreo cookies. So get rid of it. No exceptions, 100%. If you make one rule about diet, no one's going to argue with that.

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Like nobody. Whether you're a vegan or paleo or raw food or low fat, high fat, low carb, high carb, nobody's going to say high fructose corn syrup is good for you. Second is starch. So it kind of doesn't matter what it is. If it's starchy or sugary, it's going to be also a problem. Remember the ducks who were force-fed corn, foie gras? Well, that is... a form of starch.

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And it sounds like, oh, corn's good. What's wrong with corn? But actually, even whole grain corn is a problem. Whole wheat or whole grain flour is a problem. It's just starch. And when it's broken down like that, it's a problem.

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Now, if it's in whole kernel bread, like whole kernel rye, or whether it's in whole beans or whole grains, not as much of a problem, especially if you eat it with a matrix of food of protein and fat. It's mostly absorbed, has fiber in it. It's very different. But if you eat any of that floury, starchy foods, it's going to drive fatty liver. And that's what's really driving this.

The Dr. Hyman Show

Fatty Liver Is the New Smoking—And 90 Million Americans Have It

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I've written a lot about this. I've written in all my books, the blood sugar solution, the detox diet, food, what the heck should I eat, the pecan diet. I go a lot into all this. But it's basically below the neck, your body can't tell the difference between a bagel and a soda. So when you're eating a bagel or having a slice of bread, you think you're doing okay. You're not.

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And you just, you need to think of it like a treat or a drug. I mean, do I have alcohol? Yeah, rarely. I'll have a drink, but I don't have it every day at every meal, which is what we do in America. Also, you want to do things that really help to heal your liver. Now, first is getting rid of the bad stuff. Obviously, you got to start sugar processed foods. Next is up the good fats.

The Dr. Hyman Show

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Fat heals your liver, particularly MCT oil, which is a derivative of coconut oil. That can be very helpful. with avocados, olive oil, nuts and seeds. I mean, even saturated fat from meat, Not a bad problem. Chicken, fish, lots of good oils like macadamia oil. And obviously the omega-3 fats are so important. And they're anti-inflammatory and they help heal the liver. Exercise also.

The Dr. Hyman Show

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Exercise will help your body fix its metabolism, fix the insulin resistance, and reduce inflammation. Supplements also super important. And I really recommend people do the right supplements for their liver. And there's a bunch of them. If you have a fatty liver, you want to focus on these supplements. One is N-acetylcysteine. This is one that helps you make glutathione in the body.

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Glutathione is one of the most important detoxifiers and antioxidants in the body. Sadly, there are government agencies that are looking at, quote, turning N-acetylcysteine into a drug and only available by prescription, which would be a tragedy because it's very safe. It's a supplement, but it works so well, they're considering a drug, which doesn't make any sense to me.

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But anyway, that's what's happening. But N-acetylcysteine, super important. Lipoic acid, another important antioxidant that helps liver. Milk thistle, also, it's a great herb that you can use to help heal your liver. And there are other ones like dandelion greens and artichoke hearts and rosemary spices, curcumin, lots of things you can use to help boost your detox system.

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And of course, you also need all the B vitamins, B12, folate, B6 to help zinc, selenium, magnesium, all help your liver heal and repair. So make sure you get those nutrients. Make sure you get the super foods. The other family of foods I really love are the brassica family. These are the broccoli, collards, kale, arugula, daikon radish, all help.

The Dr. Hyman Show

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Garlic and onions, another great family of foods that contain sulfur, cilantro, parsley, all these are super detoxifying. So make sure that, one, you check for fatty liver. If you have a little bit of belly fat or your diet is high in sugar, starch, or high fructose corn syrup, there's a pretty high chance you have it. So go get some liver function tests.

The Dr. Hyman Show

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check a liver scan see what's going on and then cut out this high fructose corn syrup cut out the starch and sugar dramatically reduce it eat all the helpful detoxifying foods and make sure you take the right supplements to boost your pathways for detoxification and heal your liver things like lipoic acid n-acetyl cysteine milk thistle, of course, magnesium, B vitamins, selenium, zinc.

The Dr. Hyman Show

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And also you can eat all these other superfoods like the cruciferous vegetables, the garlic and onion family. They're super liver supporters. So just remember, this is affecting so many people, probably a third of America, almost never diagnosed, but killing millions and millions of people a year. If you love this podcast, please share it with someone else you think would also enjoy it.

The Dr. Hyman Show

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You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in.

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We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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Have you ever wished there was a trusted space where you could get real support on your health journey, where your questions get answered and you don't feel like you're doing it all alone? That's exactly what's happening inside my brand new membership community, the Hyman Hive, and I couldn't be more excited about it.

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Thousands of members are already inside sharing wins, asking meaningful questions, and supporting one another like never before. The conversations are powerful, the camaraderie is real, and the community is growing every day.

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Inside the Hive, you'll get monthly live sessions with me, office hours with our resident functional nutritionist, science-backed protocols, monthly challenges, behind-the-scenes content, and so much more, all designed to help you create healthier habits that actually stick.

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Whether you're just getting started or fine-tuning your routine, the Hive meets you where you are and gives you the tools and support to keep going. If you're ready to take control of your health with a community that truly gets it, join us at drhyman.com slash Hive. That's drhyman.com forward slash Hive, H-I-V-E.

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That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the only full-spectrum magnesium supplement that includes all seven forms of magnesium your body needs to function at its best.

The Dr. Hyman Show

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Yeah, so incredible. So incredible. So I feel like we see this so prevalently. It's so misdiagnosed or underdiagnosed. It's such a huge impact on your long-term risk factors for all sorts of chronic illnesses, from heart disease to cancer to diabetes and more. And it's something that traditional medicine doesn't really deal with very well.

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And you might have been told your liver function tests are elevated or don't worry about them or they're not that bad or you know, whatever, you know, we'll watch it. That is just not a good idea. And I don't think we are equipped in our traditional training with understanding how to actually figure out what to do for these patients with abnormal liver function tests.

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Most magnesium supplements only give you one or two forms, but Magnesium Breakthrough ensures maximum absorption, so you get real benefits, better sleep, improved mood, reduced stress, and enhanced recovery. I take it every night to wind down and support my body, and I highly recommend it. Try Magnesium Breakthrough today and feel the difference.

The Dr. Hyman Show

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And I certainly was never trained. But the beautiful thing about functional medicine is that we have a way of evaluating the liver differently. We have different diagnostic tests we use. We have different therapy options. And we see tremendous improvements in liver function and quality of health. And it's not just about the liver.

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It's like when you treat what's going on with your patient, it's like everything gets better. His hormones get better. His liver gets better. He loses weight. His sex drive improves. You know, like everything gets better. His blood pressure goes down.

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And all of a sudden you've got a person who's instead of going on a trajectory towards increased risk of disease and death to actually having a more vibrant, healthy life. So it's super encouraging when you see these kinds of patients because they're really relatively easy to diagnose and treat and yet traditional care just doesn't cut it for the most part.

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So why is fatty liver a problem? I mean, some of my livers are full of fatty, who cares? Like, why is it an issue for people? Why do we care to fix it? Other than the fact that you can get cirrhosis and die from liver failure. That's not a common thing.

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But that's a late stage thing. The other problems are not late stage and they happen to a lot of people and they're unrecognized as related to fatty liver.

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Go to bioptimizers.com slash hymen and use code hymen10 for 10% off your order. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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So there was also an interesting study came out recently looking at cancer and alcohol and showing that there's a dramatic increased prevalence of cancer. Even a little bit of alcohol may actually increase the risk of cancer. So it's not just fatty liver, but it was a Japanese study with 63,000 adults where they looked at people who are drinking alcohol, and it was a concern.

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But that aside, besides just the overload on your liver, besides just the stress on your liver's ability to deal with all the normal toxins we have to deal with, what happens when you have a fatty liver is it drives inflammation in the body. And it's linked to heart disease, to cancer, to diabetes. to even dementia and all sorts of things that we don't think necessarily related to a fatty liver.

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So fatty liver is sort of an early warning sign and clue that there's something wrong in your body and it's causing a risk, an increased, dramatically increased risk of all these other problems. With that said, how do we know if we have fatty liver?

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

The Dr. Hyman Show

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Yeah, absolutely. And so there's other tests you can use, which I've had personally, just because I started biohacking, kind of like to check everything. But you can do an MRI and look at liver fat. And it should be less than 2%. And many people have very, very high liver fat. I thankfully have less than 2%.

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You can also, uh, they're actually also doing a fiber scans, which look at the fibrous content, the fiber, uh, sorry, the, the scar tissue from the fatty liver, and they can use ultrasound scans. And those are good for measuring the degree that you can deliver biopsies.

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Uh, and I think, you know, what, what we see is, is really in functional medicine, a roadmap for healing the liver in ways that just doesn't exist with the traditional medicine or conventional medicine.

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So talk about what are the ways that, you know, in addition to the testing we talked about, we'll look at insulin resistance, we'll look at particle size, we'll look at inflammation, we'll look at a lot of things that traditional doctor wouldn't look at. What are the beginning things we do from a dietary lifestyle and supplement perspective to reverse fatty liver?

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products.

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I know how frustrating it can be to struggle with sleep. Tossing and turning, feeling like your mind just won't shut off, and waking up more tired than when you went to bed. It's exhausting, both physically and mentally. Sleep is so foundational to your health, but so many of us suffer from poor sleep.

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A lot of nut butters have sugar, hydrogenated fats. Peanut butter, peanuts can be okay, but I would say mostly avoid peanuts because they have aflatoxin. They often are rancid. Uh, and so you want to be careful with that. Um, what about oils and fats? Well, the ones you want to use are organic avocado oil. Uh, you can use organic coconut oil for cooking grass fed ghee.

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Uh, if you want to use tallow, lard, uh, duck fat, chicken fat, that's okay. As long as they're, they're, um, uh, pasture raised or regenerative raised for salads. And you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil, extra virgin olive oil, um, And you can cook with olive oil, but only like tomato sauces and things like that. Things that are not high heat.

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Sesame oil, tahini is great as well. Great fat. Sesame seed kind of paste, walnut oil. Those are flavorful oils. They're not main oils. But you want to avoid the traditional oils. All the seed oils like canola oil, partially hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, vegetable shortening, all that stuff's bad. What about veggies?

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But we're going to talk about the 10 days and how powerful that can be to transform your health. And this today is part of our Health Byte series to improve your health by taking small steps every day that can make significant change in your health over time. Now, I find that most people have never connected the dots between how they feel and what they eat.

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What should you eat? Well, you want to stick with lots of non-starchy veggies or artichokes, organic if you can. I use the Dirty Dozen guide from the Environmental Working Group, EWG.org, to tell you which are the clean 15, meaning you can eat them when they're not organic, or the Dirty Dozen, which you should definitely not eat if they're not organic.

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But I love asparagus, artichokes, avocado, bean sprouts, broccoli, Brussels sprouts, cabbage, cauliflower. celery, cucumber, eggplant, garlic, ginger, hearts of palm, kohlrabi, leafy greens, mushrooms of all kinds, onions, peppers, radicchio, radish, rutabagas, all that kind of stuff. Seaweed is great. Lots of minerals, shallots, summer squash, tomatoes, turnips, zucchini. The list goes on.

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We have it all in there. You can have some things like sweet potatoes. I like the Japanese purple sweet potatoes, winter squash, carrots, pumpkin. All that's fine. I mean, carrots are fine because unless you're doing carrot juice, that's a problem. But Basically try to limit it to like one serving, which is like half a cup a day. What you should be avoiding is corn and white potatoes, mostly.

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A little, you know, some of the little fingerling potatoes or the Peruvian potatoes, Peruvian potatoes can be fine. What about dairy? You can eat pasture-raised butter or ghee, but I encourage you to get all dairy, including sheep and goat, which are mostly fine for people, but I encourage you to get all other dairy. And if you're having...

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We encourage you to make sure it's grass-fed or regionally raised. And what about beans? Well, you can have green beans. You can have green peas. You can have non-GMO or organic soy, such as tofu or tempeh. You can have snap beans. You can have snow peas. Um, but otherwise definitely no, no beans. Uh, what about grains? No grains at all.

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So, uh, even healthy grains, quinoa, buckwheat, things like that. I agree with you off, off all of that. Why? Because it just shuts down the insulin response, helps people lose weight, reduce inflammation. Not that these are necessarily all bad, but eventually you can add them back, but basically get rid of all, all the other, all grains, wheat, barley, rye, rice, amaranth, millet, teff.

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Oh, it's everything. Uh, get rid of it. Uh, fruit, fruit can be okay, but, uh, small amounts of non-hydro ischemic fruits. So organic blackberries, blueberries, cranberries, Kiwi, lemons, limes, raspberries, all that's fine. Uh, Not too much, right? You know what I mean? Like, you know, two pounds of blueberries, but you can have a cup, half a cup a day.

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You want to get rid of all the other fruit, all the high glycemic fruit like bananas, pineapple, melons, cherries, grapes is the worst. Even foods that, fruits that you think, you know, may be good for you are actually good for you, right? Whether it's, you know, peaches, pears, nectarines, cherries, for example, but you don't want to eat them while you're on the 10-day detox.

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You want to really shut down the blood sugar insulin response. What about sugar sweeteners? Sorry, none. You can sometimes have a little monk fruit or stevia if you're having the shake. We have, but generally, I tend to avoid all that stuff. Also, just get rid of all the other artificial sweeteners, all the sugar, all that stuff. If you have to ask, the answer is no, basically, basically no.

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Um, then what should you be drinking? Well, lots of water, herbal tea, green tea. Uh, let's go caffeine. That's okay. A little green tea is fine. You know, if you get off coffee. sparkling water, mineral water, all that's fine. What you should avoid? Alcohol, coffee, bottled water, plastic, soda, obviously sugary beverages. Basically, that's the program.

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So if you eat that way for 10 days, if you use those simple habits, your body is going to totally transform and you're going to see just how food is impacting your health, which is the thing most people... Don't have a clue. And that's why I love this so much. Now, after the program, it's really important. If you do it for 10 days or 21 days or 10 weeks or 10 months, you have to be ready.

The Dr. Hyman Show

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I've been there myself, and I know how much it can affect your mood, energy, metabolism, and even brain function. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic route, helping you fall asleep, stay asleep, and wake up feeling truly refreshed without that dreaded hangover feeling.

The Dr. Hyman Show

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smart about getting off it or you can get into big trouble. Because when you go off of foods that are inflammatory, foods they're allergic to, and then you reintroduce them, you can get a lot worse symptoms. So let's say you had migraines before and then they're gone. Wow, you're gonna get a doozy of a migraine. Or let's say you had gut issues before, you're gonna get a real problem.

The Dr. Hyman Show

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They walk around with what I call FLC syndrome. That's when you feel like crap. And that is a big problem for people. What do I mean by that? Well, you might be tired, sluggish. You might have brain fog. Maybe you have digestive issues, reflux, heartburn. irritable bowel, maybe have nasal congestion, sinus issues, muscle aches, joint pains, headaches, insomnia. Should I go on? Rashes, acne.

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Or let's say you had sinus congestion from eating dairy and then you eat it again, you might get a sinus infection. So you really have to be smart. So if you're feeling great and you want to continue and you, let's say, have a lot of weight to lose, let's say you have an autoimmune disease, let's say you just want to, you're feeling great, you want to continue, no problem.

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You continue it, continue to do it. You can do it for another 10 days. You can do it for another 10 months. It's fine. It's totally safe to eat. And it's pretty much how I eat most of the time with occasion grains and beans. Um, also prioritize sleep and obviously your fasting window, not eating before bed.

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Uh, and then eventually people can transition slowly to the pegan diet, which incorporates a lot of the principles of the 10 day detox diet, but it gets you more flexibility in your diet. You can add some gluten-free grains. You can have some grass-fed dairy or sheep or goat. Maybe you want to do it most of the time, but try, you know, occasionally have a glass of wine or dessert occasionally.

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All that's fine. Remember, when you're adding things back, you want to do it smartly. And in the 10-Day Detox book, we'll put it in the show notes. You have to add one thing at a time. So if you're adding back gluten, just do that for three days. Don't have a pizza, which has gluten and dairy, right? Because you won't know what's affecting if you feel bad. You want to know.

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So give yourself three days and then pick the next food. So start with gluten and dairy, then grains, other grains and whatever. You'll see slowly add foods back and you'll see how you feel. And that's your best barometer. The smartest doctor in the room is your own body, and that's what you want to focus on. So congratulations. Hopefully you're going to do this.

The Dr. Hyman Show

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I'm saying congratulations in advance. You're going to take the first steps toward optimal health. It's kind of hard sometimes to kind of know what to think or feel, but I always say don't listen to me. Listen to your body. It's the smartest doctor in the room. Try this, see what happens. If it doesn't work, 10 days, who cares, right?

The Dr. Hyman Show

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If it works, you have the answer and the key to unlock some of your health. So we have so much health information out there. Just kind of reset here, hit the reboot button on your body. And by the way, you can do this on and off. You can do it every quarter, twice a year. I do it regularly. And I think the best thing is pick somebody to do it with, right? You have a buddy.

The Dr. Hyman Show

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Uh, my friend, Rick Warren says, everybody needs a buddy. Accountability is key. People are more likely to do it together. We do this in groups at Cleveland clinic. We do this in groups around the world. I encourage you to do with a friend or join a group to do this. So that's it for today's help. I hope you enjoyed it. Please share with your friends and family. I bet they will benefit from this.

The Dr. Hyman Show

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Nobody likes to feel like crap. They want to know the way out and, uh, If you know anybody with metabolic issues, digestive issues, autoimmune issues, mood issues, try it. Quick anecdote before I let you go. My daughter, which was 18, was in a high school that made them eat all the food there. The high school, they couldn't bring in their food. It was pretty bad.

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And it was just, she just ate that food for a while and got really depressed and overweight and very inflamed and her face was all red. And she did not want to go to college. She was literally in bed, not wanting to go to college. Okay, just 10 days. Give me 10 days and we'll fix this. So essentially, I put her on the program. I gave her the vitamins. I started exercising with her. I hung out.

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And literally, she totally transformed. And I have pictures of her before and after, just 10 days. And it's hard to even recognize her as the same person. So it's very powerful. I encourage you to try it. Once you do, let us know. Leave a comment. We'd love to hear from you. Subscribe wherever you get your podcasts. And we'll see you next week on The Doctor's Pharmacy.

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Hey everybody, it's Dr. Hyman. Thanks for tuning into The Doctor's Pharmacy. I hope you're loving this podcast. It's one of my favorite things to do and introduce to you all the experts that I know and I love and that I've learned so much from. And I want to tell you about something else I'm doing, which is called Mark's Picks. It's my weekly newsletter. And in it, I share my favorite stuff.

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from foods to supplements to gadgets to tools to enhance your health. It's all the cool stuff that I use and that my team uses to optimize and enhance our health. And I'd love you to sign up for the weekly newsletter. I'll only send it to you once a week on Fridays. Nothing else, I promise. And all you do is go to drhyman.com forward slash pics to sign up.

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I mean, it goes on and on and on. And many of these things are caused by food. And the only way to know is to do a Total body reset. It's like hitting the reset button on your commuter when all the systems are jammed. It's a complete reboot. So how do you do a reboot? It's very powerful. And most people have never experienced this. And this is what I love to do with people. And I actually...

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That's drhyman.com forward slash pics, P-I-C-K-S, and sign up for the newsletter, and I'll share with you my favorite stuff that I use to enhance my health and get healthier and better and live younger longer.

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Thank you. If you're looking for a functional medicine practitioner, you can visit ifm.org and search their Find a Practitioner database. It's important that you have someone in your corner who's trained, who's a licensed healthcare practitioner, and can help you make changes, especially when it comes to your health.

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Encore: How To Do The 10-Day Detox

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Struggling with sleep is exhausting, both physically and mentally. I've been there, lying awake for hours, my mind racing. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic approach to help you fall asleep, stay asleep, and wake up refreshed without any ingredients that might leave you feeling groggy the next day.

The Dr. Hyman Show

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Key ingredients like magnesium, vitamin B6, zinc, and calming compounds like glycine and magnolia bark work together to promote relaxation, lower stress, and optimize your sleep cycle. If you're ready to transform your sleep and health, give Sleep Breakthrough a try. Head to bioptimizers.com slash hymen and get 10% off today with promo code HYMEN10.

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run programs all around the world where people can come and actually experience this. We do programs where we have people do this just in five days, not even 10 days. People have a 70% reduction in all symptoms from all diseases.

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Now, I'm going to put in the show notes the medical symptom questionnaire that I use in my practice, which essentially gives you a score based on the degree and frequency and severity of symptoms. So if you have a headache, is it zero, meaning never, or Before I get it all the time, they're really bad or some version in between. And then you get a score at the end.

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And, you know, people have a score of 60, 70, 100. It should be less than 10, maybe even zero. Ideally, I should have symptoms. It's not normal for human beings to suffer this much. And that's really why I created this book and the program, The 10-Day Detox Diet, because I was doing this with my patients and seeing such incredible results. So I do this personally regularly.

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I do it at least two or three times a year, four times a year to really reset my system, to kind of get my body back on track, to get rid of all the bad stuff, put in all the good stuff. I'm going to walk you through how to do this. I'm going to teach you how to hit the reset button.

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uh reboot your system and to optimize your biology to help your gut help your detox system to help your immune system help reset your nervous system and it's powerful so if you want to really see how your body can feel and get rid of what we call flc syndrome i would do this most people are like uh the frog that's in cold water where you turn the heat up slowly and it starts to boil to death.

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We just kind of get used to it and think it's normal. These symptoms are not normal. So what are the principles? What are the foundational pillars of the 10 day BHAS program? And what can you do? Now, basically anybody can do this. People go, I want to do this with a junior high school once. And I The teachers are like, well, we might have to get permission from the parents to see if it's safe.

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Sleep Breakthrough's carefully selected ingredients work together to support every stage of your sleep cycle. Magnesium, vitamin B6, and zinc help relax your body, regulate sleep patterns, and support deep repair. Amino acids like glycine, taurine, and L-theanine promote calm, lower stress, and enhance restorative sleep.

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Maybe they don't want their children doing this. I'm like, what, is it safe to eat fruits and vegetables and nuts and seeds and protein and cut out sugar and starch and processed food? I mean, they should get a note that it's safe. permission to eat the junk food that they have in school. It's the opposite. So anyway, yes, it's very safe. Anybody can do this.

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And some people, by the way, need more of certain things or other things. But basically, this is a very universal approach to resetting your system. So what are the first principle, the first pillar? It's eat real food. Real, whole food. Understand that food is medicine. It's not just energy or calories. It's truly medicine. It's information. It's instructions.

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It's code that literally programs your biology with every bite. It regulates your gene expression, your hormones, your brain chemistry, your immune system, your microbiome. Pretty much everything is controlled by food. And if you're eating the wrong food, you're sending all the wrong messages. If you eat the right food, you're sending all the right messages. So this is a 10-day detox.

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You're basically taking out the bad stuff, and putting in the good stuff. You're taking all the foods that cause inflammation, that are toxic to your system, that are inflammatory, the best for your gut, and you're putting in foods that actually help reset your system. And it's pretty much a very simple approach.

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It's lots of veggies, so mostly veggies, lots of good fats, lots of fiber, lots of good clean protein, And what does that look like? It's tons of non-starchy veggies like broccoli, any kind of veggie you think of that's not basically a potato. Sometimes sweet potatoes are okay for people.

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Avocados, good shots of avocados, olive oil, nuts and seeds, lots of good protein, grass-fed, organic, regenerative meats, fish, chicken, vegetables. Sometimes, you know, for vegetarians or vegans, we can use plant-based proteins like tempeh or non-GMO organic soy, tofu. Those are the most dense sources of protein, but you do need protein as you detoxify.

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So for the 10 days, you're going to be getting rid of all the other junk, right? Processed food, other carbs, sugar. dairy, coffee, gluten, alcohol, pretty much actually all grains and beans. And the reason we get rid of grains and beans is not that they're necessarily all bad, is a lot of people have issues. A lot of people have issues with their gut.

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A lot of people have issues with inflammation. A lot of people have issues with gluten. A lot of people have issues with insulin resistance and prediabetes and obesity, and they can be problematic for these people. So basically, get off all the bad stuff. Now, it's not calorie counting. You can eat as much as you want.

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We're not like crazy about how much macronutrients and percent of this and percent of that. No. It's just pick the right foods, and we focus on what to eat. You don't have to focus on how much to eat, right? So... when you look at your plate, it should basically look like this. Three quarters of it should be non-starchy veggies. And I often will put two or three veggies in my dinner.

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Magnolia bark extract helps reduce cortisol and quiet a racing mind so you can drift off peacefully and wake up refreshed. Together, these ingredients create a synergistic formula designed to optimize your body's natural rhythms and deliver deep, restorative sleep. If you're ready to transform your sleep, head over to bioptimizers.com and get 10% off today with promo code HYMAN10.

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I'll make mushrooms. I'll have a, you know, broccoli. I'll make some, maybe a salad. So I'll have lots of veggies. And I'll have a portion of protein that's essentially the size of my palm. Four to six ounces, usually 30 to 40 grams of protein. Now, that's a good amount of protein, but you don't need that much if you're having in all protein. It should be

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very generally raised should be pasture raised chicken wild caught fish should be low mercury obviously all that and we'll put all the show notes lots of good fats with dinner like avocados nuts and seeds olive oil in your veggies you can even use for example ghee which is a kind of a butter but it actually has the the inflammatory proteins remove casein and weight so basically has just the the the fat it's called clarified butter

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Very common. You can get my book, 10 Day Detox Diet. You can get the 10 Day Detox Diet Cookbook. Whatever you want. I'll put all the show notes and links together. The second pillar, aside from what you eat, the food is really important. And by the needy approaching the morning, you need to make sure you get rid of sugar and starch in the morning. Super important.

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A lot of people start their day with carbs, which is the worst thing you can do. Sugar-sweetened coffees, teas, cereals, muffins, bagels, breads. Bad news. Second pillar are your daily habits. Essentially, it involves a pattern of eating and living that puts your body back in rhythm. It helps you reset your nervous system. And there's two really important habits as part of the 10-day detox.

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One is when you eat and also when you sleep. So let's talk about when you eat. Now, when you eat might be as important as what you eat. So many of us don't eat in the right pattern we tend to um you know eat all day long we tend to snack we tend to eat before bed um We snack late at night. It's kind of bad. So basically, when you eat is very important.

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Research shows that doing that can really be bad for your health if you eat at night. So the first is make sure you give yourself at least 12 to 14 hours between dinner and breakfast. So dinner at 6, breakfast at 8, that's a 14-hour fast, okay? If you eat at 6... and then you keep snacking all night, that doesn't count, right?

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And the most simple form of what we call time-restricted eating, and it's basically giving our body a rest and getting the body to reset. And I wrote a lot about this in my book, the young forever, but basically there's a whole process at night that happens called autophagy and clean up and repair. You want to give your body the ability to do that. The next is food.

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Now, you can do a breakfast if you're eating, you know, for example, dinner at six and breakfast at eight or so. That's a 14-hour fast. Really important to have protein in the morning, not carbs and sugar. Also, not eating three hours before bed is really important. So most people eat and snack after dinner. Don't do that. At least three hours is the time you eat and you go to sleep.

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That way you will lose weight, your body can repair and heal instead of trying to digest and store the food. What about sleep? Sleep is one of the most underrated pillars of health. It's probably even before exercise, meditation, maybe even before nutrition. Because when you don't sleep well, you're going to eat tons of sugar and carbs, you're going to crave more.

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So you want to focus on sleep and restorative rest. We know that getting in a routine of waking and sleeping can help with deeper, more restful sleep.

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So try to take the same bedtime every night, try to get off your screens for an hour or two before bed, or use blue blocker glasses, keep your room dark and cold, probably 65 to 68, really important because your body does much better with sleep at night.

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It's not just about feeling rested. It's about giving your body the deep restoration it needs to feel and function at its best. Welcome to Doctor's Pharmacy. I'm Dr. Mark Hyman, that's pharmacy.net, the place for conversations that matter. And I'm going to share with you today something that really matters because it's the cornerstone of my medical practice.

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Try to relax at night with meditation, do a guided imagery, do breath work, stretching, journaling, gratitude practice, whatever you like, but do something very important. So your evening routine should be like set a bedtime and sit over the 10 days, turn your phone off and get out of your bedroom, turn the TV off for at least an hour or two before you go to bed.

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And then use the time at night to read, to journal, to meditate, to connect with people you love, and just kind of wind down. The third pillar is extra support we need on the journey, right? Now, we all need nutrients. They're called vitamins because they were vital amines, vital to life, right? And so we've seen a dramatic reduction in the nutrient density of our food.

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Our organic matter has gone out of our soils. Nutrients can't be extracted. Foods travel long distances. We have commodity crops that are bred to actually breed out the nutrients and in the starch and yield. And so foods aren't as nutritious as they once were.

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And probably 90% of Americans, according to the government-owned surveys, are deficient in one or more nutrients at the minimum level to prevent deficiency. So how much vitamin D do you need to not get rickets? Not very much, like 30 units. How much you need for optimal health? Probably 30. three to 5,000.

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So we need to really probably focus on nutrients and even with a perfect diet, you know, cause none of us are hunter gatherers anymore or, you know, kinds of food that we never ate. And I'm a nutrient depleted. We need, we need the basic supplements. So we need a basic set of supplements, a multivitamin mineral, foundational magnesium.

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A lot of us are deficient, probably 45% or low or deficient magnesium. It's involving over 300 different enzymatic reactions. Super important helps relax your nervous system at night. Help you calm down. Also, people get constipated sometimes when they change their diet. So taking magnesium citrate can help. And lastly, vitamin D. You can also take fish oil, but vitamin D is really important.

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Vitamin D over 80% is lower deficient in vitamin D. It's involved in so many different things in the body. So really important and helps your mood, helps your muscle function, helps your brain, helps your energy, helps inflammation, autoimmunity. It's just super important. And most of us are low. Fish oil is also important. And I often recommend fish oil to people or omega-3 fats.

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So what are the program steps in the 10-day detox? What should be the steps? And then we're going to go through this. The first step is to eat from the 10-day detox approved list for 10 days. So eat what I'm telling you to eat, right? Whole foods, a whole food-based shake in the morning. You can add protein powder, grass-fed protein if you want.

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I have a grass-fed protein called Super Simple Protein. But you really need to make sure you have a good breakfast. Second is commit to daily habits, right? Pick your designated eating window, right? You want a 12 to 14 hour overnight fast, which means eating within a 10 or 12 hour window. Don't snack before bed. Try to have the same bedtime. Get off your technology an hour or two before.

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Practice some active relaxation. Huge impact on your health. Step three is add in the supplements. Now, you don't have to do this, but I really encourage people to have a multivitamin, magnesium, vitamin D, and potentially fish oil. And we're going to list which products you should take in the show notes so you have it all listed there.

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Also, what you should eat and what you should avoid during your 10-day detox. Let's go through that. So here's the full food list. We're going to have it in the show notes. You can take it with you to the store. It's in the book, the 10-Day Detox. It's in the 10-Day Detox Cookbook. But essentially, here's what you should eat and what you should actually get rid of. What you should eat is protein.

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You need the right protein, right? So grass-fed or regionally raised meats is great. You can have pasture-raised lamb, beef, bison, venison, elk, grass-fed beef, pasture-raised chicken, turkey, duck. All that's fine. What you should avoid is conventionally raised chicken and poultry and eggs and so forth. And by the way, you can also have eggs if they're pasture-raised eggs.

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It's the secret, a lot of my success, and it's how I get a lot of my patients better, which is something called the 10 day detox diet. Now, I do call it the 10-day detox diet, but sometimes you need to do it longer, like two weeks, three weeks, 10 months, maybe even 10 years, depending on the situation.

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Meat, get rid of all processed meats, deli meats, all conventionally raised feedlot meats, get rid of all that stuff. What about fish and seafood? Lots of small fish are good, big fish are bad, right? Big fish like swordfish, tuna. Chilean sea bass, halibut, most farm-based fish are pretty bad for you.

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What you should be consuming are things like the, I call the smash fish, small wild salmon, sardines, anchovies, herring, mackerel. You can have Black cod, shrimp, scallops, trout, all those are fine. Eggs, as I said, pasture-raised eggs are fine. Non-organic, regular eggs are not fine. What about nuts and seeds? Very important.

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Almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts, all that's great. You can even have cacao nibs, chocolate, not actually chocolate, but that's where chocolate comes from. Seeds are great. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great. Uh, nut butters also great.

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So, um, uh, unsweetened nut butters. So almond, cashew, pecan, macadamia, I love macadamia, uh, walnut. Oh, that's great. Um, you can also eat, um, beans if they're, if you're a vegan and you want to do this, you can use a GMO free or non-GMO tofu or tempeh as your protein. Um, What you should avoid are nuts that are with sugar, that are cooked in oils, that are basically candied stuff.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

Coming up on this episode of The Doctor's Pharmacy.

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Use the code HYMAN15 at OneSkin.co for 15% off your first purchase. Again, that's OneSkin, O-N-E-S-K-I-N.co with the code HYMAN15. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale.

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Amazing.

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You don't have to like be off from like. 6 o'clock at night?

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It's pretty incredible.

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I notice when I go camping or I go out in the wilderness or far away from technology, I just sleep way better. And we had a storm in my house last summer and we got power out for four or five days. And we just had candles at night. And it was unbelievable. I loved it. And it felt so good to not have all that bright light at night and to go to sleep and sleep better and deeper.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

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Do you drink chamomile tea or you have to take a concentrated?

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy.

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So in English, that means if you don't sleep, you're likely to get demented.

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So we really have this sleep epidemic problem and people are struggling with figuring out how to deal with it. And your lab and you have worked really a lot on how do we Navigate the landscape of sleep because as we're having this conversation, whatever I ask you, you keep coming back to sleep, which is fascinating to me as a foundation.

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And we always think diet's the foundation, exercise foundation, meditation. But sleep is sort of that neglected fourth leg of the table.

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Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field. So let's just jump right in.

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I was recently asked, what's an important supplement you wish more people knew about? Well, astaxanthin. Research on this marine super nutrient is exploding with more than 3,000 scientific papers and 100 human studies. It turns out this potent antioxidant perfectly spans cellular membranes, protecting them from damaging free radicals both inside and out. Astaxanthin also fights inflammation.

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It promotes mitochondrial function, induces autophagy or cell cleanup, and reduces cellular senescence or aging. All good things. This results in whole body health and longevity benefits.

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In fact, it was proven to extend lifespan in the world-renowned NIH-funded Interventions Testing Program, essentially a program that looks at all molecules to see what works for longevity, and it's one of the few proven to extend lifespan. So what brand do I take?

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I trust AX3 BioPure Astaxanthin because it's the version that was tested in the NIH longevity study and it has superior purity and bioavailability. It was actually shown to be absorbed three times more effectively than ordinary astaxanthin. And I personally met with the AX3 team and was impressed by their deep knowledge and decades of experience working with astaxanthin.

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My friends at AX3 are honored to share Astaxanthin with you and are offering 20% off your first order at ax.life slash hymen with the code hymen at checkout. ax3.life slash hyman. What is your sleep practice? How do you get 100%? And I'm taking those.

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EMFs, like technology, Wi-Fi, cell phone. Oh, yeah.

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So in English, that means if you don't sleep, you're likely to get demented.

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Wow, so not sleeping is a risk factor for obesity.

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And heart disease. Yes. And cancer.

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Yeah.

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Oh my God, if I don't sleep, I'm depressed and anxious.

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Yeah, it's true. So, okay, so we have that chronic stress. What else is driving this insomnia pandemic, which is huge, right? How many, 70, 90 million people are struggling with insomnia?

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So don't eat three hours before bed.

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It happened to me last night actually, because I went hiking and it's summer and it's so beautiful and it's late light. So we were like, didn't get down from the mountain till eight o'clock at night. And I'm like, oh, let's go eat, I'm hungry. But then by the time we ate, it was like nine o'clock.

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And I, like last night, I tossed and turned for a couple hours before I went to bed, which I usually don't do. I was like, oh, it was the, you know. So there's eating late at night, there's circadian rhythm disruption. This morning I went out and sat on my deck and the sunshine was out. So getting light in the morning is so important.

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So we don't do that, we're all on our phones or computers right away. We need the natural light to reset our brain. Because light is medicine. It is. And also it could be bad medicine if it's the wrong light at the wrong time, right? Exactly.

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So we have all this like, there's this great book called Lights Out that I read years ago, Cindy, that was really talking about the advent of light bulb driving chronic disease because of the disruption in our rhythms and so on.

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And there's some other weird stuff that affects sleep that we don't think about. Like what else?

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Aging is something we all experience. When our skin starts to lose its resilience, we see more wrinkles, maybe even some sagging. What if I told you there's a groundbreaking way to address the root of skin aging? And that's where OneSkin comes in. A company founded by a team of skin longevity scientists

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And by the way, 80% of the population is efficient vitamin D, 50% in magnesium, 20% in iron. I mean, it's like a lot of people are deficient in B vitamins and they don't even know it. And you go to your doctor and you have insomnia, they're not checking those things. And there's even weirder things in nutritional stuff, right?

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So if your gut's a mess, it can also cause insomnia.

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And then heavy metals are another big one that we don't really hear about.

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Yeah, and I had that. We talked about it on the show, but I've had mercury poisoning 30 years ago almost, and it really totally screwed up my sleep.

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I just couldn't sleep. I really couldn't fall asleep, couldn't stay asleep, never felt rested, had chronic fatigue syndrome. Until I got the mercury out, got my fillings out, chelation, everything, I couldn't sleep. And it really took a long time to reset that.

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Okay, so we've got all these different things that traditional medicine ignoring, the hormonal fluctuations, the gut issues, heavy metals, nutrient deficiencies. I mean, doctors know about sleep apnea, but they often miss it in thin women because that's not the archetype of someone who actually, like the Pickwickian figure with... You know, huge belly and a thick throat and size 17 neck.

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I mean, you know, so there's all these issues. And yet, you know, this continues to be such a struggle for so many people. And the traditional treatments really are just stopgap. They don't really address the cause. So in functional medicine, the way we think about things is to look at some of these other factors. So in your practice, how do you start to dig down?

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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What are the kinds of diagnostic things you look at differently? We talked about all these different factors, but how do you identify what's the problem in this or that particular person?

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And then we do some testing, right? You can look at nutritional levels. You can look at these vitamin D and magnesium and folate and iron studies. You can look at obviously the sleep apnea test and there's home tests now you can do really great. We look at heavy metals, right? And the hormones, you can really get a sense of what's going on with hormones for people.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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If they're estrogen and progesterone is all out of balance, it just happens in menopause, you see.

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a lot of sleep issues heavy metals like I said we can test so there's there's a lot of ways we can diagnose using functional medicine testing that you don't really get with traditional doctors that can help get underneath things so tell me about this this patient you had because you know it sort of speaks to a lot of the issues that we're talking about and it gives you a little unusual approach to insomnia something you wouldn't really get from a traditional doctor

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Wow. She stopped breathing 60 times an hour.

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Like once a minute.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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There's a very, very sophisticated technology. It's called the tennis ball strategy, where you sew a tennis ball into a T-shirt on the back. So if you roll over on your back, it makes you flip over to your side.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Oh, I didn't know they had those guys on the tennis ball track.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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That means bugs growing in your small intestine where they really shouldn't grow.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Which can cause inflammation.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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How much iron is in your iron bank in your body?

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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That's amazing.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Yeah, what's interesting is, you know, heme iron is the best absorbed kind of iron, but that usually comes from meat. And people who are vegan, the plant forms of iron aren't as well absorbed. And you often see very significant iron deficiency in these patients, especially women who are menstruating. And I think that, you know,

The Dr. Hyman Show

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I learned actually in traditional medicine that ferritin was connected to sleep, actually. Interesting. Yeah, I learned that at a lecture on insomnia that I went to by some drug company.

The Dr. Hyman Show

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I was like, wow, that's interesting. But yeah, I think it's something that's often overlooked and it's an easy blood test to check your ferritin, which most doctors won't look at.

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Yeah, she got a colon cancer, she had a stomach ulcer, she's just menstruating heavily, she has a bladder cancer, like something, right? So I think that's really important. You're right. Just don't look at the symptom, look at the cause. Because low iron is a symptom, it's not a cause. Low iron may cause insomnia, but what causes low iron? So that's what functional medicine does.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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It keeps going upstream. And you said something a couple of times that I just want to come back to, which is peeling the onion. So one of the principles of functional medicine from our mentor, Sid Baker, who is this cool old guy, Yale professor, erudite, super smart, one of the most thoughtful men in medicine, people in medicine, period.

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And he said, you know, we have the TAC rules that help us sort of determine how to figure things out. One is if you're standing on a TAC, it takes a lot of aspirin to make you feel better, right? Take out the TAC. So if, you know, the bacterial overgrowth is causing the restless leg syndrome, you can take a lot of these traditional medications, But it can take a lot of medication to make it away.

The Dr. Hyman Show

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Or if you fix the bacterial overgrowth and the, you know, that'll help. But then also if you're standing on two tacks, taking one of them out doesn't make you 50% better. So she had bacterial overgrowth and she had iron and she had the positional thing. So it's like usually three or four or five things. And the problem with medicine is we are so focused on the one thing, you know.

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Yeah. And I think that's a big thing for a lot of people. Um, you know, there's a questionnaire you can do online called the ACE questionnaire to adverse childhood events and you get a score.

The Dr. Hyman Show

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And if you have a high score, it means you've had a crappy childhood and you're probably have some level of trauma and different people respond differently to the trauma, but you know, PTSD is so prevalent and, and our nervous systems are so jacked up in general. So it's sort of like acute on chronic. We've got our acute stresses on this chronic level of PTSD.

The Dr. Hyman Show

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And it leads to so many physical, psychological, emotional stresses for people. And there's a lot of ways to sort of access that. You shared about how you use cognitive behavioral therapy or yoga or meditation or breath work. emotional freedom techniques, there's all kinds of techniques out there.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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But now people are exploring psychedelic assisted therapy, MDMA, psilocybin therapy, it's legal in Oregon now. And there's some interesting research going on, Johns Hopkins and NYU and others are really looking at how do we help people with some of these chronic long-term traumatic events and experiences.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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And I think, you know, sort of listening to, it's just so interesting to hear that dealing with, you know, something as simple as insomnia can be quite complicated. You have to look at inflammation in the body. It's like, where's it coming from? Is it the gut? Is it heavy metals? Is it... Is it hormonal changes? Is it nutrient deficiencies? Maybe it's food sensitivities or allergies.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Maybe it's low thyroid. There's things that we just don't often think about. And so what's so satisfying with functional medicine is we're able to actually dig into these things and look and see the why. We say functional medicine is the medicine of why, not what, not what disease you have. which is helpful, but it's not the end of the story. We go, well, why do you have that disease?

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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And that's the challenge with traditional medicine. It's like, you make the diagnosis and you stop thinking. Okay, you've got depression. Here's antidepressant. You've got insomnia, take the sleep pill. Oh, you've got rheumatoid arthritis, take the rheumatoid arthritis pill. Like, not why do you have insomnia or depression or rheumatoid arthritis or migraines, but like, why?

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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And that's what's so powerful. So, and then you sort of, there's some basic sleep practices that are really good. We've covered some of this, but I think it'd be good to go over it. And I think, you know, and I think it's important to emphasize that everything matters. Sleep, exercise, stress, you know, obviously your diet plays a huge role, nutrient status.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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And that's what we do in functional medicine. So we dig down into it. So talk about some of the, the other factors around sleep hygiene that we sort of haven't touched on in terms of diet and lifestyle and food and exercise.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Yeah, like those lights, like those red, green lights on different devices. I'm like, that drives me crazy.

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I travel with eye shades because you never know where you're going to be.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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I like the hot Epsom salt bath and lavender drops, because the lavender lowers your cortisol, the magnesium relaxes you, and the sulfur and the Epsom salt helps you detox.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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So powerful. And alcohol obviously is a good practice for people.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Yeah.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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I just noticed it. Actually, I had an aura ring for a while when I was tracking my sleep. And I noticed whenever I drank, my sleep pattern was so disrupted. Quality of sleep, the depth of sleep, the amount of REM sleep, deep sleep, snoring, you know, all that.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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And then caffeine also is another big one, right?

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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So important. This is such good information. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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OneSkin has developed a revolutionary peptide, OS1, that interrupts the aging process at its core. In the lab, OS1 was shown to switch off the senescent cells, or zombie cells, that contribute to aging. What's even more exciting is that it can help restore early senescent cells back to their healthy state, so to unzombify your cells, if you will.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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We're going to get really deep in this.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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OneSkin's product line includes moisturizers for the face, body, and eye area, all powered by OS1. They even offer a non-nano zinc oxide sunscreen for the face and the body and a daily cleanser that doubles the penetration of this powerful peptide. OneSkin's website has an entire section dedicated to their research.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Well, I've never really described like that, but I think that's a very good description of something I've learned to do to actually manage my brain and my physical states. And I developed all sorts of techniques over the years that work for me. And they're different for different people.

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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But, you know, for example, if I'm like working on a project, I'm just foggy and stuck, I'll like take a steam and I'll jump in an ice bath. That'll change my state.

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Or I meditate. Or I'll do yoga. Or... I'll get a massage or I'll go sit by a river. There are mechanisms that I've learned that are ways to change my state. And even using food to change your brain states and using supplements and using all kinds of

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Hacks essentially to regulate the thing that we feel like we can't regulate because a lot of us feel powerless at the effect of our minds And the effects of our cognitive states and we don't realize that there are all sorts of doorways that we can use to actually enter different brain and mind states by certain techniques whether it's breathing or You know hot and cold therapy or all the things that I mentioned So from your experience, you know

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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How do people start to learn those things, and what are the most important things you come across that are important for helping people to regulate that process, that seesaw where they're surfing instead of getting stuck?

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This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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Many people don't understand that.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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For example, they've shown up to a 130% increase in collagen production with their OS1 eye treatment and their OS1 Face SPF, which neutralizes free radicals four times better than leading brands. Plus, their theta is published in respected journals like NPJ Aging and the Journal of Cosmetic Dermatology. So if you're serious about how your skin ages, you got to go to check out OneSkin.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

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It's gonna happen. So do people like Arizona sleep better than people in Seattle?

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

915.947

Who's outside taking a walk? You're not looking at the sun.

The Dr. Hyman Show

This Is Why You’re Not Sleeping Well—and How to Fix It Fast

994.048

So you're saying those blue blocker things, that doesn't work?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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I'm going to tell you something that might blow your mind. And it's blown my mind, actually. But before I do, I just want to kind of reinforce that the approach you're talking about fundamentally is lifestyle. It's what we eat. It's how much we exercise. It's sleep. It's how we manage stress. It's some basic nutritional support. And those have a profound impact.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And there are some trials that have been done, the finger trial and the pointer trial, which is underway, which are multimodal lifestyle interventions with risk factor management that have shown not just to slow dementia, but to actually reverse it. which is, again, something that all the drug studies never show, right?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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So even the best drugs that have been approved, there's not many of them, they don't show that. And I don't know why it's not something that's headline news, because studies are published. Your study should have been headline news. Again, it was published in the Journal of Alzheimer's. Because if something is incurable,

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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and you actually reverse it, then don't you think we should be actually spending the billions on that rather than more drug studies?

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah. So we're going to get into all these factors that were studied in the finger trial and the pointer trial and your data as well. But I just kind of want to get back to the toxin conversation for a minute. Because I've personally had mercury poisoning, and I know what it does to my brain. It was bad. I've also had mold toxicity, so I know what that does to my brain. It made me very demented.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And I had terrible memory issues and cognition issues. And I figured out how to treat that, thank God. But I recently had been using a test out of Germany. It's a relatively new test that measures not just the stuff that comes out in your urine, that's in your blood, which is, by the way, these toxins that you're talking about are stored in fat.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And so if you look at what's in your blood or what's cleared in your urine, They're not going to be there. It's like looking in your urine for red blood cells. They're not supposed to be there, so they're just not going to be there. And this test that they do uses an analysis of cells, not blood, but your actual cells and cell membranes.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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using lymphocytes and they they find the load of toxins in there that we've never been able to see before and it's kind of shocking to me how loaded people are and how loaded I was with everything from pesticides to phthalates to glyphosate to metals and and I

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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I've been treating myself and a bunch of others with a procedure called the PK protocol, which is designed to help replace the toxins in your cell membrane to improve cell membrane function and fluidity and cell communication and mitochondrial function, all of which are the things that go wrong when you have a neurological disease or dementia.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And so I just talked to a patient actually a couple of days ago who is a dementia patient. She's in her early 80s and very bright woman and was starting to go downhill and was diagnosed with MCI, mild cognitive impairment, and was getting worse and worse.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And I and I did this test on her and I got the result and I was sort of shocked and you know It matched against what I would expect her her history was for example, she was a smoker So there was a lot of cadmium in her cells cadmium is a metal that's you get from smoking She also had lindane which is a pesticide that's been banned for years. She had glyphosate.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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She had all these plastics fungal toxins that were in her cells and What we did is a protocol that basically flushes out all that stuff using high doses of intravenous phosphatidylcholine, which is basically the fatty substance that makes up your cell membranes. And then we

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Pour her with the glutathione and things to help detoxify and the B vitamins we talked about and a bunch of other minerals and support. And I talked to her on Sunday and I was like, how's it going? She's like, I don't know. It's amazing. My memory's back. I have full short-term memory. My long-term memory is better. Someone can tell me something in the morning, I remember it the next day.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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She couldn't remember five minutes from before when she had a conversation with her husband about something and 10 minutes later she wouldn't remember it. And it was so exciting to me because I'm like, wow, finally we have a way to actually assess and to monitor and to treat in a way that I don't think I've ever seen before in my practice.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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I'm curious if you have any experience with that, what you think about it, if you know what I'm talking about. The lab is a German lab. It's called IGL. IGL. Are you feeling stressed, sluggish, or struggling with sleep? You might be low on magnesium, and trust me, it's a bigger deal than you think.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Most magnesium supplements miss the mark, but Magnesium Breakthrough by Bioptimizers gives you all seven essential forms in one capsule, so your body gets the full benefits, better energy, stress relief, and deep, restorative sleep. I take it every night, and it's a total game changer. Try it now with an exclusive discount. Go to bioptimizers.com slash hymen and use code HYMEN10.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Your body will thank you.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

1397.094

Right. That's the major neurotransmitter that goes down is acetylcholine in Alzheimer's. I don't know what doses you're using, Heather, but we're using basically 20 grams, which is a lot. And over 10 weeks, we give two kilos, basically, of phosphatidylcholine intravenously.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah, but we're doing 20 of them.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah, I think that's way underdosing. Yeah, because I used to do five and I didn't see the same results. And it's done over a period of time, but it's essentially 20 miles twice a week for 10 weeks. And if people are wanting to know how to do this, we do this at our center, an ultra wellness center in Lenox, Massachusetts. I'll send Heather the protocols.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah, it's dripped in, right? You're dripping it in and then you drip in a bag of glutathione and you have methylfolate and leucovorin and other biotin and a bunch of other stuff. So it's a pretty interesting thing, but I did my before and after testing and it was completely different. I mean, I'll even share my results in the show notes because I think it's so compelling.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And I think the before and after was just striking. And I personally felt different, dramatically different. So I think we're learning about all these things that we didn't even know before. Medicine is advancing so fast. And unfortunately, there's not billions of dollars spent on researching IV phosphocholine in dementia. But we should, because what I'm finding is what I think I'm finding.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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It's pretty exciting. And then, of course, you know, for the mold stuff and the metal stuff, there's other things to do. The phosphocholine actually also helps in the mold. But there's other things you can do for mold. But it's important to really assess whether you've got mold exposure because it's really one of those things that can be treated.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And so can heavy metals, like I shared in my case study with a patient where we did chelation on him. And other things like infections, right? I mean, Chris Christopherson had Lyme disease that caused his dementia. When he treated his Lyme disease, his dementia got better. Yeah.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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But they ask... Just to give this perspective, it's out of 30. So if your score is less than 25, it's a problem. Two is, you know, nobody's home.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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What was her score after you'd done all that?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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So basically we move from a place of love and connection to a place of fear

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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and reverse some of the insults that happen. So not only is it about prevention, but it's about treatment or slowing down of these conditions like Parkinson's and Alzheimer's. And I had mercury poisoning years ago, and early on I had a brain scan called a SPEC scan, which looks at the blood flow in the brain. And I had all these areas of my brain that had no blood flow, that were dysfunctional.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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They looked like holes. Not a good thing. They looked like holes, like Swiss cheese in my brain. And as I used functional medicine, as I repaired my brain, as I repaired my body to fix my brain, essentially, my gut and also the mercury affected my gut in terrible ways, I actually repeated the scan more than a decade later, and all those holes had filled in. My brain had recovered.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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It's not something that you learn as a typical neurologist, right?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Okay, so let's get into some of the details here, because you've written a lot about, for example, grains, Grain Brain. This is a new edition of Grain Brain. Everybody needs to get a copy. It's completely revised and updated. It's pretty awesome, and I think This guy has really nailed it. Now, a lot of people are not too happy with these ideas.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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You've been attacked on television, you've been attacked in the media, you've been attacked in medical journals, including, you know, indirect attacks against me and our colleague Dale Bredesen, who's really pioneered the idea that we could actually stop or reverse Alzheimer's, which you actually were talking about decades ago. What are the things that are challenging?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Now, before we, did you know that over 75% of people are deficient in magnesium? That's a problem because magnesium is essential for over 600 functions in your body, including energy production, stress regulation, and deep sleep. But here's the catch. Not all magnesium is created equal.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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You're talking about changing your diet, so let's talk about the food part, because there's such controversy. Should we eat saturated fat, should we not? Is sugar really that bad or not? Because the Sugar Association says sugar's fine, so why wouldn't we believe them?

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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So that in everybody or just people who are sensitive to it?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Because, you know, just to back up on the carb thing, there's been some recent studies published by Walter Willett and others at Harvard looking at thousands and thousands of people showing that people who eat very low-carbohydrate diets don't do well. They die earlier.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2250.781

People eat very, very high-carbohydrate, but somewhere in the middle, about 50%, which to you and I seems like a lot of carbohydrates, do better. Can you kind of address that? Well, I think people should eat

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And fuel for the microbiome, fuel for your gut bacteria. I actually, in my book, Ultra Metabolism, I wrote, carbohydrates are the single most important food for health and longevity. And what I was referring to was vegetables. But then people take it out of context.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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But it's actually not even meat. It's actually processed meat, which is bacon.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Literally garbage.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2440.997

And like the hormones of your immune system, they create inflammation.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2482.478

And interestingly, omega-3s... So to break that down, what you said was eating vegetable oil activates these receptors, it creates inflammation.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2539.531

These are new. I mean, we didn't have these oils at the time. 1,000 years ago, 100 years ago. You're right. We increased our intake of soybean oil, which is now 10% of our calories, 1,000-fold. since 1900.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2561.468

Yeah, that's a good thing. And now it's highly GMO contaminated. Yeah, it's an issue. So you mentioned omega-3s. The other issue people are concerned about is saturated fat, particularly in the context of Alzheimer's, an ApoE4 gene, which is a gene that may increase your risk of Alzheimer's. Well, it does, depending on how many copies you have and so forth.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2579.313

Is this something we should be worried about? I mean, Bulletproof Coffee, and everybody wants to have butter. The cover of Time Magazine says eat butter. What's the deal here? Butter is back.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2612.48

One copy.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2649.851

Okay. Might be a little long here.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2712.497

Yeah, it's like the number one diet books today. You bet, and with good reason.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2722.303

Mm-hmm, technically, on and off of it.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2769.824

And there's data that's showing that those actually help improve outcomes in Alzheimer's patients.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2806.069

It's impressive. I just reviewed a book by the new head of the Lou Ruo Center at Cleveland Clinic, which is the Alzheimer's research program there. And I was shocked to read he talked about using ketogenic diets in patients with Alzheimer's as a way of treating the problem, which is pretty radical. And you've got the head of a major

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2827.172

academic medical centers saying, yes, we can use food as medicine. We're seeing this trend. Food as medicine, who knew? And yet there's this incredible backlash about this. We're going to get into that in a minute. There was an article in the Journal of the American Medical Association called The Rise of Pseudomedicine for dementia and brain health.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And you and I would be considered in the pseudo-medicine quack category. I think I, for me, it's a personal badge of honor that I'm on Quackwatch. Me too. Along with most of our best friends.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2864.246

I'm sure. I'm sure. I feel like I'm doing a good job when I get more people attacking me from certain categories of like Monsanto and the farm industry. But the saturated fat thing is fascinating because I want people to hear that saturated fat is not necessarily bad, that it is something that can be helpful in many conditions, But that's with one big caution, is to avoid what I call sweet fat.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2890.981

And the reason that saturated fat, I believe, causes, and I want to hear your opinion on this, causes problems in the research, which can correlate saturated fat with disease like heart disease and other problems, is that when those studies were done, they're done in the context of people eating saturated fat in a high starch sugar diet. I call that sweet fat.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2908.37

Think of donuts, french fries, ice cream, cookies. These are high fat, high sugar foods. Combos that are deadly. So the caution is if you're going to eat saturated fat You can't eat a diet high in starch and sugar. Yes high in carbohydrates, right plant foods I always say 75% of your diet should be plant foods in terms of starch Not in terms of starch in terms of vegetables.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

2931.739

In fact, most your diet should be plant foods by volume but they very little calories and most of your calories should be fat and but it's not much volume. Can you comment on that?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3017.019

So basically breast milk is almost as much saturated fat as pure butter.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3029.886

Of the fat. It helps prime- But 25% of the calories in breast milk is from saturated fat. Yeah, who knew? And we're told to get less than 5% by the American Heart Association. So according to the American Heart Association, we should ban breastfeeding. I think it needs a label.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3055.923

Yes.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3121.403

Exactly. Well, I think part of the problem is that our type of medicine has not had the funding to study these interventions. Nobody's funding dietary interventions because they're expensive, they take a long time. Nobody's looking at these complex systems approaches to treating dementia, which you and I have done for decades. It's not just treating one thing.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3143.06

Like our friend Dale talks about in medicine, maybe there's 36 different problems, or 54, or 12. And if you don't deal with all of them, you're not gonna get better. And our colleague and mentor, Sid Baker, says if you're standing on a tack, it takes a lot of aspirin to make it feel better. And if you're standing on two, taking one tack out doesn't make you 50% better, right?

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3160.911

So if you have mercury poisoning and gluten sensitivity and you just deal with the gluten, the mercury still might be a problem and you don't get better. And I think that's a really important lesson. I think this article is very disturbing to me because... It didn't really analyze the data behind it.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3173.856

And there's so much data behind the kinds of things we're doing, whether it's optimizing our diet or exercise or restoring sleep or meditation or using nutritional support, which is the B vitamins and methylation or getting rid of mercury or fixing the microbiome or balancing hormones. These are the things that we use in Constellation to help optimize brain function.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3194.854

And what we know is that these things work. I mean, the only study that's ever been shown at a scale to reverse or slow cognitive decline is called the finger study, which was basically using multiple interventions, diet, exercise, stress reduction, addressing risk factors for the heart, for example, and some resistance. And therein lies the criticism.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3271.902

Well, it's exciting. Maybe you'd be excited to hear that I'm working with some of the top scientists at Cleveland Clinic talking about how do we study these systems approaches? How do we break the paradigm? How do we actually design a trial where we can test this theory instead of calling it pseudomedicine, calling it the future of medicine, which is really what it is.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3357.967

There's going to be hundreds of studies, billions of dollars spent going down this rabbit hole that is the wrong strategy for identifying the risks, the causes, and the treatments for cognitive decline or Alzheimer's. It's pretty stunning. And everybody's failing. And now people are starting to pay attention to what we're doing.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3445.679

It's a reaction to something.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3460.023

The microbiome of the brain, right?

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3513.124

Yeah, low sugar. You bet.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3517.706

And more good fats.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3578.161

Exactly. Which has to work at night. It works at night. It's got the night shift. You can't take the garbage out of your brain.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

36.54

Most supplements only contain one or two forms, but magnesium breakthrough by bioptimizers gives you all seven essential forms in one capsule. So your body gets exactly what it needs, where it needs it. I take magnesium breakthrough every night, and I've noticed a huge difference in my sleep, stress, and muscle recovery. It's a game changer.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3602.728

The good news is there's a lot of things that we can do. And we know, for example, in Alzheimer's that diet plays a huge role. The exercise plays a role. The nutritional status plays a role. B12 and vitamin D and methylation. We know the toxins play a role, that the gut microbiome plays a role, that insulin resistance and blood sugar play a role. So these are all modifiable risk factors.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3621.376

People don't think of preventing Alzheimer's. They think of preventing heart disease.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3682.338

Yeah, it's just basically the stuff that happens in the brain.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3709.929

Yeah, you absolutely can.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3712.749

The data's there. I mean, it's interesting. You know the data better than anybody. We've spent billions and billions of dollars on drug discovery for Alzheimer's, all of which have failed miserably, in my opinion. Maybe we delay the admission to nursing home by a few months, and that's a grand success.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3726.012

But the only trials that I've seen that really have shown a difference in slowing or even reversing it have been aggressive lifestyle intervention trials, like the FINGER trial, where they use them. a multimodal intervention of lifestyle, diet, exercise, so forth, and then aggressively treating risk factors. And they showed that they were able to slow or even reverse the cognitive decline.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3744.862

And then Richard Isaacson's work, you know very well, he's done even a more personalized approach where he looks at their biomarkers. levels of nutritional levels and customizes and personalize approach to what's going on. And it's had tremendous success compared to like what we see in typical medicine. Dale Bredesen, who also has been doing this, I've treated many Alzheimer's patients.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3763.876

And by doing this, by taking a deep look at their biology and their biomarkers, their nutritional status, their metabolic status, their hormonal status, their toxin levels, their gut health, all these things we can actually modify and change the trajectory of people's health. And that's really why we created Function Health was to help people identify things

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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early on and not just kind of wait until something really serious happened.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3847.372

I think it's right. I mean, we need to democratize the information out there because it's not there's a lack of information or knowledge or scientific evidence. It's just that it hasn't been presented to the public in a way that they can access and use and they have to go through the firewall of the healthcare system and the doctor who is not to his or her detriment has not been trained.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3864.781

My daughter's in medical school now and like, Rachel, have you learned about insulin resistance or microbiome or nutrition or toxins? Like, no, like the things that actually matter most

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3973.286

I mean, it's really kind of why we've created Function Health was to democratize access to people's own health data. And make it very low cost, you know, for $499 a year, you get over 110 biomarkers and testing twice a year to track your numbers and see what's going on.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

3986.972

And in that data, you get empowered with not only just the information about what's going on, but you get empowered with insights and actionable steps to actually improve things.

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3996.175

and things that your doctor may not know. So we're taking all the scientific evidence, all the expert knowledge extracted from all the world's top experts, both traditional and functional medicine, and helping create a personalized guide for how you can up-level your health and what you need to do to explore if there's different issues going on. So I think 499 is still a fair bit of money,

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4016.776

But it's certainly a lot less than people spend, for example, on coffee. Usually every day it's like $1.30.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4038.311

So it's really about empowering people with their health data. And even people like you who are super active and powerful and doing stuff in the world and energetic, there's always little stuff that you can find. That you can find too.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4051.958

So when we did your test, we found some good news, right?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4058.361

You're not going to die yet. Yes. In this moment. And you're six year plus younger than you're chronologically.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4065.965

Yeah, so you're an overachiever. I got it.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4087.309

Yeah, it's a lot.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4163.599

I mean, it's hard. And I think what you're talking about also is how do we prevent those things that actually are preventable? Like Alzheimer's is preventable. Heart disease is preventable. Diabetes is preventable. So many of the things we see, autoimmune disease is preventable. But people don't know what's going on under the hood until it's too late.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4178.867

So we found that you're six years younger, which is great. And you can get younger.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4193.095

Well, it's empowering for other people to hear because people are walking around thinking they're fine. So we didn't find anything really terrible. And you're 61 years old biologically, which is good.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4204.241

And you could get younger. I just got a year younger in the last five months by doing a whole bunch of things based on my own function results. So I was able to sort of optimize my health.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4214.709

53? Yeah.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4219.413

There's different biomarker tests for aging, but you want to look at all these things because they reflect really what's going on under the hood.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4227.259

Yeah. The other thing, you know, Marie, is that your family history is significant, right? You have a history of maybe, you know, celiac or autoimmune disease with your mom's stomach.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4235.809

You know, certainly your uncle had that and your cousin has that. And we know it's in an Irish family. So right there, somebody should be looking at autoimmunity, at gluten and things that are not normally checked on a regular panel. And we did find some things.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4248.941

Also, you know, your family history of Alzheimer's is concerning and we want to make sure that the things that tend to promote Alzheimer's are not showing up in your blood test, right? We want to look at your B vitamin levels. We want to look at something called homocysteine. We want to look at inflammation. We want to look at your metabolic health, like insulin resistance.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4264.491

And these are things that are not usually checked on your annual physical. So when you went to your doctor, they said your tests are, quote, normal. We're looking at 20 or 30 things. You know, we looked at over 110 things on your labs. And a few things popped up. One was you have low levels of inflammation. Now, inflammation is one of the things that drives Alzheimer's.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4280.733

We know that Alzheimer's is a disease of inflammation of the brain, just as almost all chronic diseases, heart disease, diabetes, cancer.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4288.675

Higher levels.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4290.636

Higher levels than we'd like to see.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4292.797

No. So you want low. You want something called C-reactive protein. Again, a test not normally checked. It should be under one. Yours was 1.4. Not terrible, but it's like a trend, right? I don't want you to have that.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4304.724

And we also saw this low level of autoimmunity. Now, why you have this autoimmune marker, it doesn't mean you have an autoimmune disease. It just means you have this low-grade autoimmunity, which means your body is somehow attacking itself. And then we can figure out why, right? It may be something you're eating. It may be gluten. It may be heavy metals.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

432.423

Yeah, it's something I see a lot of, you know, we get in this reductionist model where we're looking for the single drug for the single disease, like you've talked about, and it's why we've spent billions and billions of dollars and hundreds and hundreds of studies with zero real benefit.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4321.509

It may be things that, if left untreated, could progress and lead to more serious inflammation in your body.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4328.694

And we can find out. Like we had, for example, you had high levels of mercury that were from probably eating fish. People eat a lot of fish because they think it's healthy, but all their oceans are polluted. So mercury is a big, for example, factor.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4342.043

You did.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4344.545

Well, your level range on the lab reference range, according to Quest, is 0 to 10. But there's no biological requirement for mercury. There's no safe level of mercury. It's a neurotoxin.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4358.477

No more swordfish.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4364.502

Swordfish, shark, worst.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4368.966

So that's not an issue. I know you'll spend time at Cape Cod.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4373.432

Oh yeah, swordfish is so high.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4377.157

For giving up the risk of Alzheimer's, you might want to give up swordfish.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4381.803

But the high mercury, for example, yours was nine and 10 is the limit, but nine isn't good. The normal level is zero. And so we don't know what's stored in your body. We need to look at that. These are things that are not checked. Like for example, heavy metals are not checked in your general checkup, but they should be.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4397.689

because there are risk factors for autoimmunity, for Alzheimer's, for fatigue. And some of these things you were just mentioning, low-grade fatigue, well, yeah, you're busy running around, but maybe it's not normal. If your body was working properly, you should have energy to do whatever you want. And I think I turned 65 this year, and last month I went to Patagonia, and I climbed a mountain.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4416.496

It was 15 miles, and it was a mile straight up, a mile straight down, and it took 13 hours, and I was able to do it.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4422.459

I know. But we should be able to do that. Our bodies can do that. But if we don't optimize them, they don't. We tend to decline. So we want to look at factors that may be triggering some of this low-grade inflammation. And for me, it's a red flag if you have a family history of Alzheimer's.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4437.155

And you've already done your APOE testing.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4439.418

Which test did you have? Which one?

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4446.846

So you didn't have the Alzheimer's gene, which is really good, but a lot of people who get Alzheimer's don't. Correct. So it may not be just that, but there may be other factors. So I really want to look at that. You also said, you know, I'm a little tired and maybe I don't have as much energy. And I saw your iron levels were low.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4461.183

So maybe you need to eat more meat or maybe we need to think about if you're losing blood somewhere and it could be a sign that you need a colonoscopy or- I just had a colonoscopy. So that was clean, so that's great. So if you're not having vaginal bleeding. Nope. So then I wonder, maybe you're not having- proper absorption in your gut. Maybe you do have a little bit of gluten sensitivity.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

447.753

And I think what you're speaking to is that this is a complex set of diseases, not just one disease, even if it's called Alzheimer's or other forms of dementia. They're really complex and have multiple causes. Not everybody who has that has the same causes. They might overlap, but it's really important to look at what's going on for that individual.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4481.429

So this is, again, this is something that we need to dig deep in. And then if we find, oh, probably the reason for your iron deficiency and your elevated inflammation and this low-grade autoimmunity with an ANA is maybe because you're gluten sensitive, not full celiac, but enough- Yeah, I've tested for celiac and no.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4497.023

But enough that it creates a little bit of damage to your gut and you're not absorbing So these are the things that are super fixable. So I'd say, don't eat fish. Let's get your body to detox from mercury. Let's get you off gluten, see what happens. Let's retest your tests and see how they're doing. So there's really powerful things we've found in your labs.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4529.799

We'll get you to 50.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4532.92

Well, I did another test that's a different scale. We can do that for you too. It grades it differently, but I'm 43 on that test. So I'm happy about that. That's the number I try to use. But 53 is this other calculus that is based on when we do with function health.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4546.724

But the other thing we found, Maria, and this was a little surprising, because you're traveling, dehydrated maybe, but your kidney function was just slightly off.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4554.406

And so this is something that is going on in our society that can be caused by many factors. It can be caused by inflammation, autoimmunity, heavy metals, obviously high blood pressure, diabetes. You don't have those. You have low blood pressure. And so those things often need to be addressed. And so we're finding things early so that we can do something about it.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4573.238

And you're not going to end up having some problem with your kidneys later on. And you didn't even know that. So these are the things we were finding on the function health panels that allow people to become empowered And then you get guidelines on exactly how to fix it and when to go to the doctor.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4587.507

So for example, for the kidney function, I might say, gee, in the recommendations, you need to go see a kidney specialist just to double check what's going on. So we really have learned all these things.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4608.66

Well, there's certain things that are really important, but most of the things, I would say 80% of the things we find, people can take care of on their own, right? Okay, that's really important. It might recommend, you know, do you need to do maybe a different kind of gluten sensitivity test? You maybe need to do a different heavy metal test.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4622.712

We need to look at why you're losing iron, if it's something that's losing, or maybe it's just your diet. So we would fix these things. We saw your vitamin D was a little bit low. So it's just really tweaking things, and I think your energy level will come up, you'll feel better, you'll feel stronger, your brain will be clearer.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

4636.383

And more importantly, we're going to mitigate the risks of you ending up with the same issues that your dad had.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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What's really interesting now is, and soon we're going to be offering this on the Function Health Panel, there's even blood tests where you can detect in the blood biomarkers of Alzheimer's years and years before you ever have a symptom.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah.

The Dr. Hyman Show

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Like that one patient I said, she had vitamin deficiencies. Another guy, he had a whole host of things like mercury. So you have to find out what the treatment is for that person, not a kind of one size fits all. And it's just the intensity of how we do research. And I think what you're talking about also, there's insults that happen, you know,

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Well, it's true, Maria, if you're operating from the traditional medical paradigm where drugs are the solution.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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But if you actually look at the data around Alzheimer's or heart disease or diabetes or cancer, most of these conditions are lifestyle-driven conditions. So there's really significant things you can do with your diet, with exercise, sleep, stress management, nutritional supplements, fixing your microbiome, dealing with heavy metals. There's so many things you can do. to lower your risk.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And it's all data driven. It's not like the data isn't out there, but it takes decades for scientific discoveries to actually be implemented into medical practice. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Basically, in the way I think about it, it's too much bad stuff, not enough good stuff. And I think you're talking about we were missing the things that we need to make our brains work well, and we're having too much of the stuff, whether it's infections or microbiome or toxins or sugar or stress that actually cause damage to our body.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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So when you start to think about someone like this, you're thinking about a lot of these factors that have modifiable effects solutions, right? It's not like, oh, well, if you have a toxin, there's nothing you can do about it. Oh, oh, if you have insulin resistance, there's nothing you can do about it. Oh, if you're nutritionally deficient, there's nothing you can do about it.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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They're all treatable, right? And so that's the beauty of this whole approach of functional medicine and this approach to dementia is that it really helps you to navigate a very complex set of variables and kind of understand how to start assessing them and actually treating them.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Right now, Bioptimizers is offering my listeners a special discount. Just go to bioptimizers.com slash hymen and use code HYMEN10 at checkout. Don't wait. Your body will thank you. To jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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So when you start to do assessment, one of the things I love that Dale talked about was this whole idea of Dementogens.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And I wonder if you could kind of go through what you kind of did a little bit, but I think it's sort of worth going through what the kind of framework is of these dementogens that he talks about and how those can impact us and what we call the exposome, which are the hidden things that tend to cause brain dysfunction.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Huge issue.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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We'll link to that in the show notes, but yeah.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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Yeah, this toxin thing is big. There's other things we're going to point to that are modifiable, like diet, like your microbiome. Like infections, you know, there's things that actually can be modifiable, but the toxin one is huge.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And I think like the case I mentioned, it's one of those things that if you look at the scientific literature, there's ample evidence that toxins are linked to dementia, but On a clinical level, nobody's really looking at this from a traditional medicine perspective. When you go to see a neurologist, they don't measure toxin levels. They don't ask you about them.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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They don't ask you about exposures. They don't do any testing about it. And one of the challenges is that it's very hard to test for some of these compounds. There was a great lab for mycotoxins that was run out of business because insurance companies didn't like it because they were getting Actually, I think I was the cause of it, actually. I think it was like 20 years ago.

The Dr. Hyman Show

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But I had a patient who was in a house that was affected by mold. She had chronic fatigue. Her daughter had juvenile rheumatoid arthritis. And they lived in different bedrooms. And I had them go assess what was going on in their house and what was growing in each room. And they were at different molds.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And then when we did lab work with Dr. Barjani's lab, it was called Immunosciences, that did these mold toxin lab assessments. It matched exactly like the mycotoxin antibodies or the mycotoxins that were in the room. And then she got a million dollar settlement. Then the insurance company in California came to shut down to the government, shut down the lab. It's pretty bad.

The Dr. Hyman Show

Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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But anyway, that aside, it's sometimes hard to test for these things. Heavy metals are easier to test for. You can look at Blood testing, that's helpful. There's challenge testing where you can take a key liter and collect your urine. But the other toxins, which are ubiquitous, like phthalates, BPA, glyphosate, PCBs, pesticides, plastics, microplastics, they're very hard to assess.

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Dementia Is Skyrocketing—Here’s How to Protect Your Brain NOW

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products.

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I recently learned about how to assess it in a different way. I want to tell you about it in a minute, but I'd love to hear how you think about those rather than just your general, like try to reduce your exposures and improve your own body's detoxification system, which is sound advice. What are the other ways that you kind of assess these?

The Dr. Hyman Show

The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

Coming up on this episode of The Dr. Hyman Show.

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And also add in, you know, you can add in different oils for like macadamia oil or walnut oil or You can cook with these things, you can use them for flavoring, they're different things, but they shouldn't be staples. As a doctor, I know how vital sleep is for your health. Sleep is the foundation of everything. If you're lying awake at night or waking up tired, I've been there too.

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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You know, saturated fat is bad, according to the experts, but vegetable oils are good, according to the experts, and that we should be consuming a lot of these polyunsaturated, basically omega-6 refined oils, like soybean oil, which is 10% of our calories, corn oil, safflower oil, sunflower oil, canola oil, and they're all saying these are great, we should consume more of them.

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What do you have to say to that?

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Now, we were all taught when I was a kid that vegetable oil, and by the way, what the hell is vegetable oil? You see vegetable oil in a bottle in a store? What is that, broccoli oil? I mean, that just does not even exist. So we're talking about seed and bean and nut oils, like soybean oil, canola oil, safflower oil, corn oil, canola oil.

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Oh, yeah.

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Yeah, well, they were a soap maker.

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Which was the worst idea because it turns out that trans fats, everybody agrees in this, have killed hundreds of thousands, millions of people over the decades.

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These are all these oils that are out there, and by the way, there is something called vegetable oil, which you can buy in the grocery store. I have no idea what that is. Anyway, I wouldn't eat that. We're all trained that they're better for you. And then we should be avoiding butter and saturated fat and animal fats.

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Right. And finally took a lawsuit from a 97-year-old scientist who first discovered this 50 years ago to get them to change...

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Food hecklers.

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On the inside and the outside.

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So how do we explain them, these top Harvard scientists who studied this data for decades saying that we should all be consuming more of these oils? What's the dirty backstory on that?

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They're a big food company.

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And so there's been a big push to shift our diet from consuming more saturated fats to more unsaturated fats. And saturation, unsaturation, it's a chemical classification based on how many of the

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Wow, they still call it that? The Institute for Shortening. Shortening, right. You know what they call it? Shortening, right. It shortens your life. That's good. Shortens your life. Yeah, that stuff is not good. And what's fascinating is that when we've increased our consumption of this, this is a new food. You know, I always worry about when we add new to nature foods.

The Dr. Hyman Show

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So we had olive oil, we had lard, we had tallow, we had other fats, but... but we didn't have vegetable oils. And these seed, they're not really vegetable, they're like seed and nut and bean oils. These were sort of invented 120 plus years ago. And we now have increased our consumption of soybean oil, for example, a thousand fold. And it's 10% of our calories and it's in everything.

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It's stuff that you wouldn't imagine is in. So any processed food that you buy, it's made in a factory, probably has this oil in it or some variety of it. And I think- You know, when you look at the data, it is confusing. There's a lot of people who are looking at large observational processes that show that there's a risk for saturated fat and a benefit for omega-6 oils.

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And there's other data that show this, some actually randomized trials that show the opposite. When you just have people eat only the vegetable oil, they do worse.

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uh you know sort of carbons are saturated with hydrogen on a fat molecule so the more saturated is the more uh hard it is at room temperature the more hydrogens there are it's basically just basically the classification system but basically they have different functions in your body and basically we're told that we should not be eating these saturated fats that cause high cholesterol they they clog our arteries and lead to heart disease and basically we're told to swap out

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It's Chemically extracted with hexane and other nasty chemicals.

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How many steps did it take from the field to your fork? You know, if there's more than one or two, it's probably not a good idea. I always joke, I say it's easy to figure out what to eat. If man made it, leave it. If God made it, eat it, right?

The Dr. Hyman Show

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Yeah. Or, you know, olive oil, you know, man made it, but they step on the olives and smush them and then you get the olive oil. It's not...

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I remember being in Greece and everybody was rubbing it all over their bodies. I was like, wow, this is fascinating. Everybody smelled like a salad.

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Oh, yeah. Mickey knows when I was 17 and there were these beaches and everybody was rubbing olive oil all over their bodies. And I'm like, okay.

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Deep fryers, they call it acrylamide, which is super toxic.

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I used to work when I was 17, I used to work in this mother's sandwich shop. And I, my job was to, you know, deliver the sandwiches and a little Volkswagen. But at night at the end of the shift, I would have to go in the kitchen and clean the oil. So literally it would run the oil through a filter so they could reuse it. And we used the same oil for a month, heated, heated, reheated, reheated.

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It was terrible. And, um, You know, I think people don't realize that McDonald's and all those companies used to use beef tallow to fry in. And now they switched to Crisco, basically, trans fats. And now they've gone to vegetable oils, which in some ways may be just as bad, if not worse. So it's pretty frightening.

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saturated for unsaturated fats, or called PUFAs, or the omega-6 fatty acids in these vegetable oils, or quote, vegetable oils. And they're everywhere. They're kind of clear, they're highly refined, they're processed with hexane, they're deodorized. I mean, they're really, extremely highly processed foods. Now, some like olive oil, extra virgin olive oil, there's a simple pressing.

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But I have to tell you- Go from McDonald's over Chinese takeout, is that it?

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I don't know about that. We're gonna work on that messaging.

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Yeah, that's a good take home message is to stay away from the refined oils and deep fried stuff, maybe a treat once in a while, but definitely not a staple.

The Dr. Hyman Show

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Well, I'm going to push back on that because if you heat olive oil to a high temperature, you destroy a lot of the polyphenols and beneficial compounds and you can oxidize it. So I would agree with you if you're cooking at low temperature, but not if you're stir frying at high temperature. And I tell you an interesting thing I did was I went and had my entire metabolome checked.

The Dr. Hyman Show

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And one of the things they find in metabolome is byproducts of food that have been metabolized in different ways. And so I had oxidized olive oil in my blood because I was always stir frying with olive oil, but I like to cook at high temperatures because I'm, you know, I was like rushing for time and I shouldn't be.

The Dr. Hyman Show

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But it's like I need to sort of change the oil, use avocado oil or cook at low temperature.

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Tell us how you really feel about those oils, Max.

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You can do it with like a machine. It's like a press and it squeezes the oil out. That's a very different thing than the kind of aggressive extraction methods they use for modern processed plant oils. Now, these oils are by definition unstable, right? If you take lard and you keep it at room temperature, and you leave it there for two months, it's fine.

The Dr. Hyman Show

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Which is pushing against the orthodoxy, because the traditional nutritional orthodoxy is that these seed oils and bean oils, like soybean oil, canola oil, they used to call it rapeseed, but it's a bad name, so they gave it a new name, which is better facelift for marketing, canola oil, that those are essential, and that the more people consume of those, the healthier they are, the less heart disease, the better the cholesterol.

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Those are all often observational studies, even some interventional studies. What would you say about that?

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certain of which we know are are damaging to our mitochondria and promote cancer so yes they reduce ldl but there are all these other problems associated with them so and again again also the the thing that people miss is that most of the data around these have become from large observational trials which are the kinds of things we talked about earlier in the podcast that can't prove cause and effect and there was one study that was done this was a fascinating study we talked about the podcast years ago there was there was a study done um that was funded by the government

The Dr. Hyman Show

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back in the 60s it was before we had medical ethics and essentially they took people in a mental institution and randomized them to two groups basically they didn't have to give them form considering okay you guys are going to eat this you guys need that they basically gave half of them a butter and saturated fat as a source of their fat and the other half they gave corn oil now the cornell group had a dramatically lower ldl

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But for every LDL lowering they did, there was a higher risk of heart attacks and strokes. And this was a randomized, interventional, controlled trial that is able to prove cause and effect. And the results were kind of staggering. And they were so staggering that the orthodox at the time was so entrenched in the belief that saturated fat was bad that they refused to publish the study.

The Dr. Hyman Show

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And it wasn't published until 50 years later when an NIH scientist found out about the data that had been hidden. There's a basement somewhere. And went and found this guy. And there's a great Malcolm Gladwell podcast about this. Went and found the son of one of the original researchers after his father died at a basement full of his stuff.

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And he found all the old data and tapes and computer program shit. They found it all in the basement. And based on that data, they published this study, which was really one of the very few interventional trials looking at saturated fat versus vegetable oil. That was pretty interesting. If you love this podcast, please share it with someone else you think would also enjoy it.

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You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in.

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If you take a plant oil and you leave it out, it's going to become oxidized. So it becomes very easily damaged or more unstable, more easily damaged, more oxidized, more oxidation leads to more inflammation, and they can be problematic. And so, you know, these oils can be more inflammatory, but there's certain caveats we'll talk about in that context. But the American Heart Association

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We'll see you next time on The Dr. Hyman Show.

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the National Education Cholesterol Program, the National Institutes of Health, and even our government's own dietary guidelines are telling us to swap out saturated fat for these unsaturated fats or these plant oils. And a lot of well-respected doctors and scientists have been telling us this for a long, long time, and we've been listening. It turns out it's not so clear-cut. We were talking about

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why we should maybe change our perspective and be a little more nuanced about this. Black and white thinking is not helpful in any subject, particularly nutrition. And so really, is it all or nothing? Should we like eliminate completely plant oils from our diet? Which oil should we 100% eliminate? Which oils can we include somewhat?

The Dr. Hyman Show

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Should we be eating only saturated fat like coconut oil and butter and lard? I mean, what is the right answer here? And I wrote a whole book about this called Eat Fat, Get Thin. You want to go into more detail about it. But essentially...

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We're a little bit confused and it's not surprising because there was an article, for example, in 2010 from Tufts University that concluded there's a lot of benefit from cutting out saturated fat and increasing our intake of polyunsaturated fatty acids or the PUFAs or these plant oils.

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Now, the same group looked in 2014 at a meta-analysis of all the literature, kind of looking at 72 different studies. I think it was published in the Antelope Internal Medicine. They found no benefit to reducing saturated fat for cardiovascular disease or increasing polyunsaturated fats, except there was a benefit for increasing omega-3 fats. So this is really key.

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The omega-3 fat piece is really important. Omega-3 fats are...

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basically from wild food wild fish wild plants we don't eat that much anymore but omega-3s are really important for our brain function our skin health our immune health inflammation regulation so many different things and usually comes from wild fish at this point sardines are one of the best sources so so we should be paying attention to that but we're not um easily clear about this because

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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there's so much conflicting data and, and experts can't seem to agree. You know, like you've got, you know, top nutrition scientists out there. I think one thing and from the NIH and another group that thinks the opposite. So like, how do we even begin to sort of come up with what would actually make sense here in terms of what's the truth.

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And that's what I want to kind of unpack today a little bit. So, um, The basic idea is that if you consume these PUFAs, these polyunsaturated fatty acids, it lowers LDL cholesterol, which is true. If you basically cut out saturated fat and you add in these plant oils, these seed and bean oils, you will tend to have a lower LDL cholesterol.

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But is that enough to recommend that we should be doing this? And I think it's confusing because Lowering LDL is not necessarily the key to reversing heart disease. It has to do with a lot of factors and some resistance, oxidation, inflammation, and so forth.

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So there was one really quite amazing study, and I'm going to sort of preface this by saying that most of the studies that we're looking at these polyunsaturated fats are observational studies, population studies. Some are interventional studies where you can do a trial and get an answer about cause and effect.

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But they're a little hard to decipher because in studies, for example, where people are eating a lot of saturated fat, they're also eating a lot of sugar and starch. And it's very different putting butter on your bagel and putting butter on your broccoli, because when you put butter on your bagel, you're adding starch and saturated fat, and that's deadly. Adding butter to your broccoli

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Not so much a problem. So if you really have a low intake of starch and sugar and you eat saturated fats, it won't necessarily be a big of an issue. And there's some genetics that have to do with who can tolerate saturated fat. I don't know if we'll have time to get into that today, but it's a little more nuanced. But basically, it's not necessarily only the saturated fat.

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It's what you're eating it with. So if you cut out starch and sugar, saturated fats don't seem to be the boogeyman. And you can have a good look at my book. There's some increasing...

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uh knowledge about this since my book was released i think it was in 2016 maybe and you can get a sense of really you know where this is at though by having a look at the book but the other the other problem is a lot of the studies looking at omega-6s omega-3s polyunsaturated fats were confusing because they combine different types of oil for example certain oils like corn oil safflower oil peanut oil are plant oils

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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But they're almost entirely omega-6, whereas other oils like canola or soybean oil have a mixture of omega-6 and omega-3. So when you look at the data, people who just consumed the omega-6s but no omega-3s had far worse outcomes, had far worse outcomes in terms of heart attacks and death.

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So we know that's not good just to have omega six oils by themselves, especially in a society that's omega three deficient. So we basically used to eat a lot of wild stuff and have a ratio of omega six to three, about four to one, two to one. Now it can be up to 20 to one. I had a patient who was diabetic, heart failure. very overweight, really junk food all the time.

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And her ratio was 20 to 1, which is just a disaster. Very low omega-3s, very high omega-6s. So you have to be kind of not just lump all the plant oils into one bucket. You have to kind of be a little more nuanced. And you can actually look online. There's a table, I think, on Wikipedia showing the ratios of omega-6 and 3 for every plant. plant oil.

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So you can kind of stick away from the ones like corn oil. So there was a study that was done, and I always want to talk about this for a minute because it's a really important study. It was done in the 60s. You couldn't do that study now. It's unethical. But it was done in a psychiatric hospital where they had complete control over their diets.

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They gave one group butter and one group as their source of fat and one group corn oil. Now, the Cornell group, even though they had a lower LDL cholesterol, dramatically lower for There was a higher risk of heart attacks and stroke and death compared. And it was a randomized control trial, which is really hard to do on like 9000 people.

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It's just impossible to do that because you have to lock people up to do this. Right. And people don't want to be locked up. So this was a locked up people basically who were able to be experimented on before ethics rules. And they found this incredible result, which was the opposite of what we thought. And it was buried by the scientists who did the study because they couldn't believe it.

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So they didn't actually publish it. And it was funded by the government, and they should have published it. And it was some guy finding a bunch of files in a basement like 40 years later that finally kind of assembled the data and published a study. And it was really quite an impressive study.

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And it really showed that if you're just looking at pure omega-6 and comparing that to saturated fat, that the omega-6 did far worse, even though they lowered the LDL cholesterol more. And that was dramatic. So I think that's an important cautionary note. If you're consuming these oils, make sure you have enough omega threes in your diet.

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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So really, I think looking at historically, we used to get these omega six oils from foods we ate, from beans, from seeds. from grains, from, you know, basically we get these from the plants we ate, nuts, and they're fine. And they're fine to consume from the whole food sources. I don't have anywhere. If you want to have corn, it's got corn oil in it.

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If you want to have, you know, peanuts, eat the peanuts. You know, don't eat the peanut oil. Don't eat the corn oil. If you want to use some expeller or cold pressed organic non-GMO soybean or canola oil, I think it's probably okay in small amounts as long as you're getting enough omega-3s. And omega-3s are more in the soy and canola oil. And soybean oil are GMO.

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Most of them are sprayed with glyphosate. Most of them are highly refined, deodorized, and processed in ways that may make them more harmful. It's really nuanced, but it's not like, oh, soybean and canola are okay. No, they're okay if they're made in a certain way and they come from a certain place and they're not GMO and they're not overly processed in certain ways that we just talked about.

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I think that's an important distinction. Also, if you want to get more omega-3s in your diet, you can eat wild fish like sardines, herring, mackerel, anchovies. If you want to eat wild food like wild bison, wild elk, wild kind of deer. You can buy these now. They're raised and they're fed. They're natural diets. Regeneratively raised cows can also be higher in omega-3s and lower in omega-6s.

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It's really possible to do that. I think it's really important. For example, wild meat and grass-fed beef contain about seven times as much omega-3s as industrially raised animals, which have almost none. And most of what our grandparents ate were pasture-raised, regenerative, organic, grass-fed. They didn't get hormones, antibiotics. There was nothing else to eat.

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So getting refined oils in our diet has, I think, been a problem as a society, particularly because we've kind of limited omega-3s and because we've had all these refined processes. So I would be very careful about consuming too much of just pure omega-6 fats. You can check your ratio. You can go to functionhealth.com. You can actually get a membership.

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The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere

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And one of the tests we check for is your omega index, which looks at all of your essential fatty acids, omega-3s, omega-6s. and saturated fat, and we can get a really picture of where you're at. You want to know what's happening and not guess. The other problem is if you eat too much of the omega-6s, it actually inhibits the conversion of the plant-based omega-3s.

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So let's say you're in walnuts or chia seeds or flax seeds that have omega-3s, which have ALA or alpha-linolenic acid, it actually prevents the conversion by inhibiting an enzyme called delta-60 saturase, which is necessary for the conversion of

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The omega-6 is, I mean, omega-3s that are in the plant form, ALA, to the omega-3s that we need for our brain to regulate inflammation and for everything else, which is called EPA and DHA, and it reduces that conversion. So there's many reasons that it kind of interferes with things. So I would basically avoid consuming too much of this.

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There's been some population studies showing that high levels of omega-6s can contribute to more inflammatory diseases, can cause more mental illness, suicide, homicide. This is work out of the NIH. So I think Dr. Joseph Hibland has done a lot of this work. You can look at his research. It's quite interesting. And it's a bit nuanced, so you have to kind of dig into it.

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It took me a long time to figure it out because I was trying to cut through the noise of what I was hearing from this paper or that paper or this expert or that expert or anybody else. So I'm like, I want to look at the literature myself. And basically, I concluded what I just shared with you. And so you want to get rid of these things. And I think we really are

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unfortunately overloaded in these oils. I think we should be limiting them. We should be only probably using my favorite oils, which are extra virgin, expeller pressed or cold pressed oils, extra virgin olive oil. MCTL is okay, actually has a very limited effect on your cholesterol at all. It's anti-inflammatory, may help improve your metabolism and cholesterol.

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Avocados are great, grass-fed meats are great, grass-fed butter, nuts are great, walnuts, almonds, pecans, macadamia, seeds are great, chia seeds, flax seeds, hemp seeds, pumpkin seeds, all fine, fatty fish, sardines, mackerel, herring, wild salmon, full of omega-3 fats.

The Dr. Hyman Show

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it's really important to sort of get your oils right in your diet, to get the right kind of oil change, to make sure you're not eating too much of these refined oils, to make sure you're having, if you're having any of the plant oils that you make sure they're, you know, limited quantities that you're using, basically the combination oils that are soy or canola that are not GMO, that are organic and so forth.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

Coming up on this episode of The Dr. Hyman Show.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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You know, we call it the 5R. I call it the weeding, seeding, and feeding program. So you weed out the bad things, you seed it with the good things, and you feed it with good nutrients and all that stuff. So it's really, it's so powerful.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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I can't tell you, you know, as a functional medicine doctor for the last 30 years, and you've been doing this almost as long, the results you get from focusing on the gut with so many conditions, whether it's autoimmune or whether it's allergic or

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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whether it's digestive, whether it's your skin issues like acne, eczema, whether it's your mood, whether it's weight, metabolism, whether it's migraines, whether it's Alzheimer's, I mean, autism, ADD. It's just amazing when you start to focus on this. So let's break down the five-hour program for everybody. So we got the remove. So what are we looking at? We're removing...

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So they can be food sensitivities, things like gluten and dairy, the big ones.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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And then we're removing... Processed food and junk food, right?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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You might have bacterial overgrowth, yeast overgrowth, a parasite. I was on the Red Table talk and Jada and her son both had parasites and they both had gut issues for a long, long time. Right. And they thought it was just how they were.

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with a short little course of treatment, they were both, I've never felt better, right? And all the other symptoms got better.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Yeah, so then you remove... Then we replace... But you might also remove things like heavy metals or stress or... Right, right. Toxic people in your life or whatever is giving you a stomach problem. Right, right, right.

The Dr. Hyman Show

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So the replace also could be like prebiotics, right? So putting in the fibers to feed the gut. and to actually maybe use hydrochloric acid sometimes for people who aren't digesting their food as they get older.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Okay, let's take a little detour. So you just mentioned acid blockers. Okay, these are among the most prevalent drugs prescribed today in America. And statins, I think. When I was in medical school in the 80s, we just had those drugs come on the market. The drug reps used to come to us and say, these are very powerful drugs.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Never use them for more than six weeks because they block stomach acid and they'll cause significant problems if you do that long term. You can cure an ulcer with it. You can... fix an acute problem, but never use this. Now people are on this for decades. And the side effect, which is listed in the manuals that we get as doctors, is that it causes irritable bowel syndrome.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Like we have a different set of lenses, a different set of filters that we can sort through information and data and ask questions that traditional doctors can't. Like how do you measure a leaky gut? How do you look at the microbiome in the gut? How do you look at the digestive function in the gut? How do you actually start to treat it in a different way?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So you end up fixing the heartburn, but you get irritable bowel and bloating and bacterial overgrowth and all these problems.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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You also then... Change the pH, you get more yeast issues and all this stuff.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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You don't absorb zinc and magnesium, minerals, calcium, you cause osteoporosis, pneumonia. It causes, you know...

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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It's called rebound. And it's sort of a trick. You get off it, but it makes you worse, so you feel like you have to get back on it. But it's actually not... True, and you can actually get off it.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So we do that all the time.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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How do you know what probiotics it takes?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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There's a lot, there's more and more probiotics on the market every day and they all have different roles and different functions. Yeah. And we're just sort of, honestly, I think, you know, we've been doing this forever, but it feels to me like we're at the infancy of this understanding of how to use these in medicine.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So what,

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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If you have bad bugs growing in there and you put the good bugs in there, they have a fight.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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And I think your first case is just so rich with a story that is so common that I just love you to share this because I think everybody's going to resonate with this story. And by the way, I've never seen this patient as your patient. but I've literally seen the same story a hundred times or maybe 500 times or a thousand times in my bracket. It's the same freaking story.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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I mean, yeah, you know, you just touched on something very powerful, which is that our gut and our brain are connected. There's a whole hard wiring of nervous system. And the gut even has this independent nervous system that actually is like a second brain. Yeah. And so we often say people with irritable bowel are emotional or anxious or have just maladaptive emotional coping mechanisms.

The Dr. Hyman Show

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But it turns out that the irritable bowel actually can cause an irritable brain and lead to anxiety and all these emotional issues. So it's bidirectional. And I think that's a great lever for helping people reset their gut. Absolutely. You know, I just want to share a story because I've been doing this for a long time.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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And of course, my, I don't know what it is, curse or blessing, depending on how you look at it, is actually getting really sick and having to figure out what to do to fix myself. And I've had a lot of gut issues over the years, which is why I really focused on this. The first was when I had mercury poisoning. And I tried everything.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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I did every functional medicine trick in the book back then, and it wasn't working. Until I got the mercury out, which disrupts all your enzymes, it disrupts your gut, it causes leaky gut, it causes yeast overgrowth, it screws up the bacteria in your gut. Until I got rid of the mercury from my system, I couldn't get my gut straight.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Right. And then many years later, I kind of got an issue which was triggered by an antibiotic for a root canal that I had to take called clindamycin, which is known to cause C. diff, which is a terrible bacterial infection that kills like 30,000 people a year. And I got that. And I was so sick. And Liz would come over to my house and I was like, it was pretty bad.

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I'm like, we're all struggling to figure it out. And I had mold in my house and all these other things. But I ended up having colitis and I had tremendous leaky gut. And I did my own stool test. And my friend Patrick Hannaway, who worked for the stool test company for many years, my colleague at Cleveland Clinic, he and I looked at my stool test.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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And we probably, between the two of us, seen like 20,000 stool tests. We're like, this is the worst one we've ever seen. And everything was screwed up. And I had no good bacteria. I had low butyrate. I was not digesting. I had tons of inflammation. It was terrible. And I couldn't really fix it using a lot of the traditional things.

The Dr. Hyman Show

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And then I started to sort of work on a gut shake, which included a lot of the sort of 5R concepts, right? So I cleaned up my diet, obviously. I got rid of the bad bugs. But I used a combination of these polyphenols from the plants, a pomegranate, cranberry, green tea. Also added, you know, glutamine. I added prebiotics, probiotics. I even added colostrum. Yeah.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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you know, which is to help regulate the immune system. And it was like a miracle. I had went from full blown colitis to like normal in three weeks. There's so many probiotics out there.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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You know, you go to the grocery store, you go to the health food store, there's ones in the fridge, there's ones that are not in the fridge, there's with this strain, there was that strain, like nobody knows what's going on. Even most doctors have no clue what's going on. So can you define like what's a probiotic and what's a probiotic?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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whether we should actually be taking probiotic supplements because we've been taught, for example, that when you take probiotics, they don't really take up residence here. They just kind of pass through and do little things and they go on. Do they colonize? Are they not? Does it matter? And should we be thinking about probiotics from a basic health maintenance perspective?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So tell us about this person.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Should we all be taking them? How do we pick the right probiotic? And, you know, should we just be eating sauerkraut and kimchi and forget about probiotics? Can you help us unpack some of that?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So with probiotics, I mean, there's a lot out there and- You know, what's important to think about? If people are trying to choose a probiotic, how do they evaluate it? For example, when people are choosing a vitamin, I'm very clear with them. They need to make sure that the product is in the right form. So in other words, the right version of that nutrient.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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When I was just starting my medical journey as an emergency room physician, magnesium was a critical element of our care. We used it to treat all kinds of conditions from arrhythmia to constipation to preeclampsia. It turns out that magnesium is critically important outside of the emergency room too. In fact, it's one of the most important minerals for all aspects of health.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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For example, if you're taking folic acid, maybe you need 5-methylfolate as opposed to just folic acid. Or if you need magnesium, maybe you need magnesium glycinate or magnesium threonate instead of magnesium oxide, which isn't well absorbed. Second, you need to make sure that what it says on the label is actually what's in the bottle, that things are third-party tested.

The Dr. Hyman Show

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to be there for both purity and potency. In other words, there's no contaminants or toxins, and it actually is what it says on the bottle, that there's no weird stuff in it, like allergens, fillers, excipients, colors, dyes, sugar, lactose, gluten, all that stuff can be in vitamins. And I think it has to be bioavailable in terms of the form. It also has to be absorbable.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So if it's in a crushed tablet that's under tons of pressure, it might be the right everything, but you might not digest it. So tell us about how do we think about probiotics? Should we be taking hundreds of different strains? Should we take one? How do we know what's good? How do we know? I mean, if you buy something in the store, it says 50 billion units on the bottle. Is it actually that?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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How do we know what you would be thinking about?

The Dr. Hyman Show

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That's an incredible statement you just said, was that there are different strains of probiotics that have different effects for different diseases and conditions. And some may be good for your skin, some may be good for your brain, some may be good for your... immune system. Some might be good for your heart. Some might be good for your metabolism, regulating your blood sugar.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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I mean, it's quite interesting, you know, the differential ability to determine which probiotic is good for which thing. And that is something that's pretty new. I mean, it's almost like, you know, personalized probiotics.

The Dr. Hyman Show

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So we start with a history with the mother and her pregnancy and the birth and whether they breastfed and whether they took antibiotics, whether they were sick as a kid, what happened, when they were introduced to food, when they got gluten, when they got dairy. We ask all these questions. So when someone comes in with irritable bowel, the average GI guy is not asking all these questions.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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When you say consortia, you mean a lot of different strains that have different effects. A lot of strains, yeah, together. Keep going on how we know to pick the right one or the right strains then.

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So why do we ask all those questions?

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So in other words, in other words, you could take a probiotic looks good on the bottle and everything's in there, but you eat it, take it as a pill and it gets digested in your stomach and kills everything. Right.

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So the bacteria, you have to make sure you know you're taking a multiple consortium of what you call consortium of bacteria that all have different scientific evidence behind them. Because there's a lot of stuff out there that doesn't.

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But there's a lot of evidence around a number of bacteria that have very specific effects on the GI tract, on the immune system, on heart health, on metabolic health, on immune health. So we can use that data to start to design probiotics that actually make sense. I want to walk you through how to do this.

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I'm going to teach you how to hit the reset button, reboot your system, and to optimize your biology to help your gut, help your detox system, help your immune system, help reset your nervous system. And it's powerful. So if you want to really see how your body can feel and get rid of what we call FLC syndrome, I would do this. Most people are like the frog that's in...

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cold water where you turn the heat up slowly and it starts to boil to death. We just kind of get used to it and think it's normal. These symptoms are not normal. I want to do this with a junior high school once and, uh, The teachers are like, well, we might have to get permission from the parents to see if it's safe. You know, maybe they don't want their children doing this.

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I remember once being in the ER, Liz, and I, this, this, uh, A patient came in, and his little boy was coming back, like a toddler was coming back over and over to the ER with ear infections, and just so inflamed. And I said, how was he, like, did you breastfeed? Yeah. So when did he start getting the ear infections? Well, we started formula and dairy and milk. And I'm like, oh, okay.

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I'm like, what, is it safe to eat fruits and vegetables and nuts and seeds and protein and cut out sugar and starch and processed food? I mean, they should get a note that it's safe permission to eat the junk food that is the opposite. Anyway, yes, very safe. Anybody can do this. And some people, by the way, you know, need more certain things, other things.

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But basically, it's a very universal approach to resetting your system. A second pillar, aside from which the food is really important. And then by the needy approaching the morning, you need to make sure you get rid of sugar and starch in the morning. Super important.

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We'll make people start their diet, their day with carbs, which is the worst thing you can do with sugar, sweetened coffees, teas, cereals, muffins, bagels, breads, donuts. Second pillar are your daily habits. Essentially, mom's a pattern of eating and living that puts your body back in rhythm. It helps you reset your nervous system.

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And there's two really important habits, part of the 10-day detail. One is when you eat and also when you sleep. So let's talk about when you eat. Now, when you eat might be as important as what you eat. So many of us don't eat in the right pattern. We tend to You know, eat all day long. We can snack. We can eat before bed. We snack late at night. It's kind of bad.

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So basically, when you eat is very important. Research shows that doing that can really be bad for your health if you eat at night. So the first is make sure you give yourself at least 12 to 14 hours between dinner and breakfast. So dinner at 6, breakfast at 8. That's a 14-hour fat. Okay. If you eat at six and then you keep snacking all night, that doesn't count, right?

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And it's the most simple form of what we call time-restricted eating. And it's basically giving your body a rest and getting the body to reset. And I wrote a lot about this in my book, the young forever, but basically, there's a whole process at night that happens called autophagy, clean up or repair, you want to eat your body, the ability to do that. The next is food.

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Now, you can do a breakfast if you're eating, you know, for example, dinner at six and breakfast at eight or so, that's a 14-hour fast, really important to have protein in the morning, but not carbs and sugar. Also, not eating three hours before bed is really important. So most people eating snack after dinner, don't do that. Have at least three hours of time to eat and you go to sleep.

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That way you will lose weight, your body can repair and heal instead of trying to digest and store the food. What about sleep? Sleep is one of the most underrated pillars of health. It's probably even before exercise, meditation, maybe even before nutrition. Because when you don't sleep well, you're going to eat sugar, arms, you're going to gain more.

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So you want to focus on sleep and restorative rest. We know that getting in a routine of waking and sleeping can help with a deeper, more restful sleep. So try to stick the same bedtime every night. Try to get off your screens for an hour or two before bed. Keep your room dark. Or use blue-blocked glasses. Keep your room dark, cold, probably 5 to 6 to 8.

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Very important because your body does much better with sleep at night. Try to relax at night with meditation. Do a bad imagery. Do meditation. Breathe, breath, work, stretching, journaling, gratitude, practice, whatever you like. Let's do something very important. So your evening routine should be like set a bedtime of six over 10 days. Turn your phone off and get out of your bedroom.

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Turn the TV off for at least an hour before you go to bed. And then use the time at night to read, to journal, meditate, to connect with people you love and just kind of wind out. Oh, and the third is extra support we need on the journey, right? Now, we all need nutrients. They're called vitamins because they were vital amines, vital to life, right?

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And this was even before I knew about functional medicine.

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And so we've seen a dramatic reduction in the nutrient density of our food. Our organic matter has gone out of our soils. Nutrients can't be extracted. Foods travel long distances. We have commodity crops which are bred to actually breed out the nutrients and in the starch and yield. And so foods aren't as nutritious as they once were.

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And I was like, well, maybe you shouldn't eat dairy.

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And probably 90% of Americans, according to the government-owned surveys, are deficient in one or more nutrients at the minimum level to prevent deficiencies. How much vitamin E do you need to not get rickets? Not very much, like 30. How much need for optimal health? Probably 3,000 to 5,000. So we need to really probably focus on nutrients.

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And even with a perfect diet, because none of us are hunter-gatherers anymore, we don't have the food that we never ate, and nutrients depleted, we need the basics. So we need a basic set. So multivitamin, mineral, foundational. Magnesium, a lot of us are deficient, probably 45% or lower deficient in magnesium. Involving over 300 different enzymatic reactions. Super important.

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Helps relax your nervous system at night. Helps you calm down. Also, people get constipated. Sometimes they change their diet. So taking magnesium citrate can help. And lastly, vitamin D. It's also like fish oil, but vitamin D is really important. Vitamin D over 80% is lower deficient in vitamin D. It's involved in so many different things in the body. So really important.

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And it helps your mood, muscle functioning, helps your brain, your energy. inflammation, autoimmunity, it's just super important. And most of us are low. Fish oil is also important. And I recommend fish oil to people or omega-3 fats. So what are the program steps in the 1080? What should be the tips? And then we're going to go through. The first step is to eat

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from the 10-day detox approved lifts for 10 days. So eat one of the Italian eats, right? Whole foods, you know, whole food-based shake in the morning. You could add, you know, protein powder, grass protein, if you want to have a grass protein called super simple protein, but you really need to make sure you have good breakfast. Second is commit to daily habits, right?

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Pick your designated eating window, right? You want a 12 to 14 hour overnight fast, which means eating within a 10 or 12 hour window. don't snack before bed, try to have the same bedtime, get off your technology an hour or two before, practice some active relaxation, huge impact on your health. Step three is adding the supplements.

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Now, you don't have to do this, but I really encourage you to have a multivitamin, magnesium, vitamin D, and fish oil. And we're going to list which products you should take in the show notes. You have it all listed there. Um, also what you should eat and what you should avoid during your 1080 talk. Let's go through that. Um, so here's a full food list.

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Um, you can, you know, we're going to have it in the show notes. You can take it with you in store. It's in the book, the 1080 talk. It's in the 1080 cookbook, but essentially, uh, here's what you should eat and what you should actually get rid of. Uh, what you should eat is, um, protein. You need to write protein, right? So grass fed or regionally raised. Meats is great.

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You can have a path to raise lamb, beef, bison, venison, elk, grass fed beef, chicken, turkey, duck, all that's fine. What you should avoid is conventionally raised chicken and poultry and eggs and so forth. And by the way, you can also have eggs if they're pass-raised eggs. Meat, get rid of all processed meats, deli meats, all conventionally raised feedlot meats. Get rid of all of it.

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But buy fish and seafood. Lots of small fish are good, big fish are bad. Big fish like swordfish, tuna. like sea bass, halibut, most farm-raised fish are pretty bad for you. What you should be consuming are things like the, I call this match fish, small wild salmon, sardines, anchovies, herring, mackerel,

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Um, you can have black cod, shrimp, scallop, trout, eggs, as I said, uh, pastries, eggs are fine, not organic, regular eggs are fine. What about nuts and seeds? Very important. Almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts, all that's great. Uh, Um, you can have cacao nibs, chocolate, not actually chocolate, but where chocolate comes from.

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Uh, seeds are great. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great. Uh, nut butters, also great. So, um, uh, unsweetened nut butter, so almond, cashew, pecan, macadamia, I love macadamia, walnut. Oh, that's great. You can also eat beans if you're a vegan and you want to do this.

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You can use GMO-free or non-GMO tofu or tempeh as your protein. What you should avoid are nuts. They're with sugar. They're cooked in oils. that are basically candied stuff. A lot of nut butters have sugar, hydrogenate fats. Peanut butter, peanuts can be okay, but I would say mostly avoid peanuts because they have aflatoxin in them, they often are rancid, and so you want to be careful with that.

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What about oils and fats? Well, the ones you want to use are organic avocado oil, You can use organic coconut oil for cooking, grass-fed ghee. If you want to use tallow, lard, duck fat, chicken fat, that's okay, as long as they're path-based or regenerative-based. For salads, you can use organic oils like almond oil, flax oil, hemp oil, amethyst oil, olive oil.

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And you can cook with olive oil, but only like tomato sauces and things like that. I think they're not high heat. Sesame oil, tahini is great as well. Great fat. Sesame seed kind of taste. Walnut oil, other flavorful oils, they're not main oils.

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But you want to avoid the traditional oils, all the seed oils like canola oil, partially hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, vegetable shortening, all that stuff, bad. What about veggies? What should you eat? Well, you want to stick with lots of non-starchy veggies or artichokes, organic if you can.

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I use the Dirty Dozen guide from Environmental Working Group, ewg.org. Tell you which are the clean 15, meaning you can eat anything that's not organic or the Dirty Dozen, which you definitely not eat if they're not organic. But I love asparagus, artichokes, avocado, bean sprouts, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic, ginger, hearts of palm.

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kohlrabi lychee greens mushrooms of all kinds onion peppers radicchio radish rutabagas all that kind of stuff seaweed is great lots of minerals shallots summer squash tomatoes turnips zucchini list goes on we have all in there you can have some um things like sweet potatoes i like the japanese purple sweet potatoes winter squash carrots pumpkin all that's fine i mean carrots are fine because unless you're doing carrot juice or that problem but

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Basically try to limit to like one serving, which is like half a cup a day. What you should be avoiding is corn or potatoes, mostly. A little, you know, some of the little bingling potatoes or the Peruvian potatoes, purple potatoes. What about dairy?

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You can eat pasture-raised butter or ghee, but I encourage you to get all dairy, including sheep and goat, which are mostly fine for people, but I encourage people to get all other. If you're having... we encourage you to have a mixture that's breastfed or rigidly raised. What about beans? Well, you can have green beans. You can have green peas.

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When you screw up the gut with antibiotics or a C-section or lack of breastfeeding, you then you get often more acne yes you know we treat acne on the from the from the top in as opposed to the inside out which is actually where it works much better and this this gentleman was given uh low dose antibiotics for two years so then he took even more antibiotics

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You can have a non-GMO organic soy that's just tofu or tempeh. You can have Snap beans, you can have snow peas. But otherwise, definitely no beans. What about grains? No grains at all. So even healthy grains, quinoa, buckwheat, things like that, I incredibly get off all of that. Why? Because it just shuts down the insulin response, helps you lose weight, reduce inflammation.

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Not that these are necessarily all bad, but eventually you're going to have them back. But basically get rid of all the other grains. Wheat, barley, rye, right? Okay. Oats, everything. Get rid of it. Fruit. Fruit can be okay, but small amounts of non-hyglycemic fruits. So organic blackberries, blueberries, raspberries, kiwi, lemons, limes, raspberries, all that's fine. Not too much, right?

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You know what I mean? Like, you know, two pounds of blueberries, but you can have half a cup a day. Want to get rid of all the other fruit, all the high glycemic fruit, like bananas, pineapple, melons, Like cherries, grapes is the worst. Even foods that you think, you know, may be good for you are actually good for you, right?

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Whether it's, you know, peaches, pears, nectarines, cherries, for example. But you don't want to eat them while you're on the tendinitis. You want to really shut down the blood sugar response. What about sugar sweeteners? Sorry, the tip. You can sometimes have a little monk fruit or stevia. We have in the shake. We have, but generally tend to avoid all that stuff. Okay.

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Also, just get rid of all the other artificial sweeteners, sugar, all that stuff. If you have to ask, the answer is basic. Ben, what should you be drinking? Well, lots of water, herbal tea, green tea, caffeine, that's okay. A little green tea is fine. Sparkling water, mineral water. Moisture avoid, alcohol, coffee, bottled water, hot thick soda, obviously sugary beverages.

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Basically, that's the program. So if you eat that way for 10 days, you use those simple habits, your body is going to totally transform, and you're going to see just how food is impacting your health, which is something most people don't have a clue about. And that's why I love this so much. Now, after the program, it's really important that you do it for 10 days,

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For 21 days, 10 weeks, or 10 months, you have to be smart about getting off it where you can get into big trouble. Because when you go off and use their inflammatory foods they're allergic to and then you reintroduce them, you can get a lot worse symptoms. Let's say you had migraines before and then they're gone. Wow, you're going to get a duty of a migraine.

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Let's say you had gut issues before, you had a real problem. Or let's say you had sinus congestion from eating dairy and then you eat it again, you might get a sinus infection. So you really have to be smart.

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So if you're feeling great and you want to continue and let's say you have a lot of weight to lose, say you have a immune disease, you just want to, you're feeling great, you want to continue, no problem. You continue it, continue to do it. You can do it for another 10 days. You can do it for another 10 months. It's totally safe to eat.

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That's pretty much how I eat most of the time with occasion grains and meats. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts.

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And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer.

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This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient.

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It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

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And so- Which is a common story. People are- So common, like you said. This sort of smoldering a bunch of insults over the course of their life. You know, maybe they're a C-section. They had antibiotics as a kid. They took acne antibiotics. They had

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you know they're eating a crappy diet whatever and all of a sudden something happens and then boom the body right can't take it anymore and it creates some kind of disease yeah but if you look at the story you can often map out exactly how this happened that connection with his acne with with his asthma with his digestive issues with those antibiotics that's that story we we often see and we're not making this up there's so much science that shows that your gut microbiome plays a role in acne and eczema and asthma that it plays i mean

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It participates in over 300 different biochemical reactions in your body, yet over 60% of the population doesn't get the amount of magnesium they need from their diet alone. That's why I'm such a big advocate of Bioptimizers.

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We're actually doing this at Cleveland Clinic now. We're studying asthma and looking at how the microbiome plays a role and how it affects inflammation, all these various factors that most doctors just don't pay attention to.

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Which is a big cause of leaky gut.

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Probably the number one.

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By the way, you don't have to have celiac disease to actually have a problem. You can have what we call non-celiac gluten sensitivity. I would estimate it probably affects 20% of the population. And I think if you look at the antibody levels, you can get a clue, which most doctors don't look at.

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I read a study that autistic kids and schizophrenic patients often have, 20% of them have antibodies to gluten. And it may not be full-blown celiac.

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So they're not true allergies. They're more like sensitivities.

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Their magnesium breakthrough supplement is the only supplement on the market that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body to provide maximum health benefits. That's how you. Bioptimizers is offering my community 10% off. Just head over to bioptimizers.com slash hymen with code hymen10.

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Yeah. And so, so it's part of the approach of functional medicine. We start them on the elimination diet. So eliminating all the inflammatory foods, gluten, dairy, processed foods, all that stuff.

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The five R's remove, replace, re-inoculate, repair, repair, rebalance. Yep. And, and we'll go into each of those cause they're really important. But the, the, the, the, the, The next step is also there's other things we may need to remove. There's tests we need to do.

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So what kind of tests would you look at as a functional medicine doctor that you wouldn't see at a traditional doctor's office that give us a roadmap of how to treat these patients?

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It's like weeds, having a lot of weeds in your garden, right?

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Yeah, it's so powerful. When I see this patient, I'm like, okay, you don't have to do all the tests, but sometimes when you get stuck, you look at various tests that look at antibodies against things that are in the gut that determine a leaky gut. We call it Cyrex-2 testing, which is a test you can get through functional medicine doctors.

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And then we look at poop testing, where we do thousands and thousands of these tests. And it's so helpful. And it doesn't just look at the microbiome. It actually looks at the function of the gut, like whether there's malabsorption, whether you had no digestive enzymes, whether there's inflammation, whether there's...

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overactive antibodies in there, whether you have imbalances in what we call the short-chain fats, which are the food for the colon that are produced by bacteria eating the right kinds of fiber. And if they're low, it means there's an imbalance. Then we look at the microbiome. We look at what grows. We look at parasites. And then we target and micro-target the

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That's bioptimizers.com slash hymen with code hymen10 at checkout. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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things that are out of balance for that person and it's different for everybody. And we might look at food sensitivity testing, we might look at, and even things like heavy metals or other things which can also cause it. I had a patient with ulcerative colitis once and I did everything right, I did the whole 5R, it wasn't working. But I forgot the first part of the R, which is remove.

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And I thought, well, maybe heavy metals can cause autoimmunity. Maybe it's a problem. And so I tested him, and he was wasted away, and it was terrible. He actually had high levels of mercury. We treated mercury, and his colitis went away.

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So I think it's so powerful. And this case is so important because it really describes how a patient goes to a traditional doctor, is diagnosed with a disease, irritable bowel syndrome. By the way, anytime you hear syndrome, it means doctors know what the heck is going on. It's just a collection of symptoms that we agree we're going to put in this bucket.

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And if you have those symptoms, you're going to have this disease. But it's not really a disease. And so that's what functional medicine is. It sort of looks upstream to figure out what the root causes are. and personalize the treatment for everybody. And there's common things that we do, like the 5R, but it may be different R's for each patient, right?

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Put in the healthy bacteria.

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Which is usually what, like?

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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Just to back up on that acromantia thing. So when we look at the poop, we can tell if there's like good levels of different bugs. And one of them we look at is acromantia. And it turns out that that is so important for protecting your gut. It helps you keep your biofilm or that little coating over the gut so you don't have a leaky gut.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive.

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The 5R Protocol That’s Helping People Reverse Disease Naturally

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And it's involved in so many autoimmune diseases and response to cancer therapy and metabolic issues and weight. And it's such an overlooked thing. And you can't take a probiotic of it, at least not yet. But you can feed it the good guys.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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So broccoli, collards, kale, but not juicing it.

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The 5R Protocol That’s Helping People Reverse Disease Naturally

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And being the smart doc he is, he understood from the research that if you have low akkermansia, patients don't respond to the immunotherapy, what they call the checkpoint inhibitors, which is this new form of cancer therapy that helps activate your immune system. So if your gut isn't healthy, you can't actually get the cancer cells to die with immunotherapy.

The Dr. Hyman Show

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So basically you die unless you have good bacteria in your gut. And so his mother had stage four uterine cancer and was going to die and wasn't responding. And he gave her pomegranate, cranberry, green tea, all these phytochemicals, got her acromantia levels up, and she was cured of her stage four cancer within a month. That's a phenomenal story. It's an incredible story.

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And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. You know, people don't understand how so many of our issues come from the gut and how easy it is to diagnose it and treat it. And we use tests that traditional doctors just don't do.

The Dr. Hyman Show

The 5R Protocol That’s Helping People Reverse Disease Naturally

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And I think that just shows the power of the plant foods and of getting focused on the gut.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

Coming up on this episode of The Doctor's Pharmacy.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah, I think it's hard because we do get so attached to our worldview and we think it's sort of come apart if we actually let go of what happened to us or if we move on or if we don't hold on to things. But I think we tend to poison ourselves by this constant holding on to our ways of seeing and whether it's in relationship or to ourselves.

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And I think one of the challenges for people, and I noticed this for myself, which people may find hard to explain, given that I'm successful and you know blah blah blah is you know I realized that I had a certain level of self-worth and self-love but I really wasn't fully in it and

The Dr. Hyman Show

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And it sort of undermined my ability to love others, to actually choose the things that were good for me in life, to say yes to what was good and to say no to what didn't resonate with me. And so how do you kind of help guide people towards more self-acceptance, more self-love, more self-worth? Because it's sort of easy to talk about, but it's hard to do.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah. It's sort of an internal journey first, but then the harder part is in being in a relationship, right? With our family, our coworkers, our partner. Ram Dass talks about how if you think you're enlightened, just go home for Thanksgiving. Right, right, right.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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And I think that's the challenge for many of us is that we sort of seem to construct our reality where we think we're moving in the right direction. And we may be. But then, you know, we find ourselves in a relationship acting out these old unconscious patterns. So how can our relationships be part of our healing as opposed to creating more trauma for us, which they often do?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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And so you wake up in the morning and you go, hey, I'm feeling this. How are you feeling? Or how do you do that in practice? Do you have like a time to check in every day?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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If you're a regular listener, you know that I often talk about the gut being central to your whole body health and the key to living those hundred healthy years. And this includes your skin. Thanks to a fascinating connection known as the gut-skin axis, the state of your gut can influence your skin's health and appearance, reflecting what's happening inside your body.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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That is where Seed's DSO1 Daily Symbiotic can be so effective. DSO1 is more than just a probiotic for digestive health. With 24 clinically and scientifically studied probiotic strains and a plant-based prebiotic, it's designed for benefits in and beyond the gut, including healthy regularity, gut immune function, gut barrier integrity, heart health, and yes, even clear, healthy skin.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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DSO1 is formulated with specific probiotic strains and a plant-based prebiotic clinically validated to support clear skin and to reinforce the gut-skin axis, supporting healthy aging and nourishing the skin from the inside out. My belief in Seed Science and their mission to set a new standard in probiotics is so strong that I've even joined their clinical board.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Seed is offering my community 25% off to try DSO1 for themselves. Visit seed.com forward slash hymen. That's S-E-E-D dot com slash hymen, H-Y-M-A-N, and use the code 25hymen to redeem 25% off your first month of Seeds DS01 Daily Symbiotic. That's seed.com forward slash hymen, and use the code 25hymen.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Get out of here.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah, that's beautiful. I mean, it's a beautiful way of framing a way of investigating and thinking about any feelings we're having or any emotions or any thoughts you're having. It's like, it's just like a deliberate, clear practice, you know, recognize, allow and investigate and nurture the really simple ideas, but they they're really powerful.

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I'm kind of moved by the thinking about applying that to things that I've challenged with. So I think it's great. Um,

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Wow. Yeah. So sometimes the order is different of how you engage with that practice, right? Yeah. Sometimes the dark and the shadows is where the light actually starts to come in. And I know you've suffered a number of really challenging situations in your life. Your mother's alcoholism, miscarriage, genetic issues that you have that you struggle with.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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I've certainly had issues of health crises and family issues and relationship stuff and just life itself. And some people can be really, in some ways, poisoned by those experiences and turn dark and bitter and angry and hurt and isolated. And yet many people find a different way out of those experiences into a very different way of being.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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So for you, how have your hardships shaped you and how have those difficulties led you to find your way towards mindfulness?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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It's true, but it's a tough one for people because people get comfortable with the way things are and they live in the fear of what's not here, what's going to change. And I can tell you at 63, I just turned 63, and impermanence definitely has a lot more relevance for me now. I bet.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Wow, what a discovery. Yeah.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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It was a big shift.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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That's a law school to ashram. You couldn't get further apart, I don't think.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah. I mean, you know, you sort of touched on a little bit about the self-worth issue. And I think, you know, I think people have different degrees of self-worth or lack of self-worth. And often they're not even aware of, and I think this is true for me, not even aware of where the lack of self-worth lives. And I've always thought of myself as someone who's fairly...

The Dr. Hyman Show

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you know, fairly confident in my in myself and my abilities that I love myself, that I feel like I have high levels of self-worth. But there was a lot of areas where I really wasn't showing up that way. And it really was hard for me to see it. And I think you call this the trance of unworthiness, you know, that you were caught in this trance of unworthiness.

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There was always something wrong with life, with you. How did you first sort of wake into the idea that you could let go of that story and really accept yourself?

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And whether I live another 10 years or 50 or 80 years, maybe I'm hoping on dying at 180. We'll see how that goes.

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So in a way, in some way, you're saying that people don't recognize that they are engaged in this battle with themselves against themselves, that they judge themselves, that they criticize themselves, that they see themselves in ways that are less than, and that they're measuring themselves against some standard of themselves that is just a fantasy.

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And that that disconnect, that disparity is what causes suffering for people. And that they're not even aware that they're doing it.

The Dr. Hyman Show

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Maybe I got another 120 years left. We'll see. But I think, you know, regardless, there's an end. And I think the preciousness of every interaction of every moment of every person is, is, is, is, is really a beautiful meditation because it brings you into the present moment.

The Dr. Hyman Show

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It's so true. I mean, we go through life thinking that our beliefs or ideas, our feelings, our thoughts are all original. They come from us. We don't realize how powerfully conditioned we are to behave and think and act in certain ways.

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And if you travel a lot, if you meet people from different cultures, especially radically different cultures, not Western cultures, you begin to see that, wow, there's a really whole set of different assumptions and beliefs and feelings and thoughts about life. I mean, I was just in Sardinia and I was...

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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I was up in the mountains and I was with this shepherd and we're sitting there talking about his life and what it's like and And I said, so, do you have any stress? Like, you know, he's got like 200 goats and sheep. And he says, well, he thought about it and he's like, hmm. It was a puzzling question for him, you know.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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And he says, well, you know, sometimes at night when a goat kind of wanders off, I had to go find it. That's stressful.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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and then sometimes like it's you know when the goats give birth and we have to move the mothers close to the house and then they wake us up in the night and we have to go help them and i'm like oh okay so you know it's like we are just in such different worlds and he just had such a glow about him such a you know sereneness and his whole family was there helping with you know the

The Dr. Hyman Show

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their home and the whole shepherding thing. And I was like, wow, you know, we really have different points of cultural reference about life and joy and happiness and meaning. And we've all gotten, you know, and I was thinking about this today, Tara. I was thinking about how, you know, people from other cultures are quite different.

The Dr. Hyman Show

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So when I meet people from different cultures, I'm like, wow, they're from a reference. They're way of seeing the world. You know, they're seeing the world through their eyes gives me a very different perspective about life.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Of course, if you feel like crap, if you're not well, if you know, so there's a, there's a saying that, you know, a healthy man wants many things. A sick man wants one thing, right? I think so there, there is for sure that, and I think, I personally have become much more clued into the preciousness of everything, like in every moment and every sunset of every experience I'm having.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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And it's kind of liberating because I realize that all of my beliefs, thoughts of what I should do, my notions, beliefs, ideas about how life should be, what I should be, what I should be doing or not doing are so programmed and ingrained and never really begun to question them or question those thoughts about them.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Because we kind of misinterpret our reality, and that's what causes the suffering.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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And David White, who's a poet who I love, talks about being in friendship with all things, which is realizing that you're in relationship with everything. The Native Americans have a prayer called metakweasane, which means like, to all my relations, to all the living and breathing things, the rocks, everything. Literally, you're in relationship with everything all the time.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Well, I mean, to me, Buddhism is the science of the mind.

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How to Break Free from Suffering: A Guide to Finding Inner Peace

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You started with the four facts, or the four truths.

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How to Break Free from Suffering: A Guide to Finding Inner Peace

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You understand the nature of reality, right?

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How to Break Free from Suffering: A Guide to Finding Inner Peace

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that the first is recognizing that we suffer, that the way we think about reality causes us to suffer. The second is that we're attached to things being the certain way, and that that causes suffering. Is that a misunderstanding of the second?

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And I think we get pulled out of that when we're so attached to our own sort of individual self, our own ego, our own sense of separateness, which is really an illusion. And so I think, you know, I'm curious about how you kind of come to share with people this sort of illusion of separateness.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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That's a great question. So if we think there's nothing after death, who proved that that's true?

The Dr. Hyman Show

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Professor Thurman has a unique privilege because he speaks all these languages. No, I don't really speak Hindi. He reads Tibetan. I read Sanskrit.

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But you speak Tibetan.

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We're still suffering.

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There you go.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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No. So, Professor, I have a question. We're recording this podcast, and it's in the midst of the COVID-19 pandemic. Yes.

The Dr. Hyman Show

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yeah we are not doing it in person because we're socially isolating and being responsible i know and there are so many people suffering right now there are so many people who've lost their jobs who have lost their their purpose sort of like what john lennon said life what happens when you're making other plans and we all have other plans right now including you and me and everybody we're all

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in this together, and there's just such a massive global suffering of humanity. How do you use Buddhism as a lens to help us think differently about this moment, and what can you offer in terms of some wisdom from your learnings about how to navigate this for all of us?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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So it's interesting, a lot of Buddhists are political activists.

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How to Break Free from Suffering: A Guide to Finding Inner Peace

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But the Dalai Lama, Thich Nhat Hanh, these are guys who were real political activists.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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But people are fearful now, right? So people are having fear, and how do we change our relationship to that fear? Instead of it shutting us down, how can it serve us? How do we change the relationship to fear as a tool to improve our lives?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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So what is a bodhisattva for those listening who don't know?

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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So my understanding was the Bodhisattva is someone who's reached the gates of enlightenment.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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But rather than... get there himself turns back to help relieve the suffering of all sentient beings.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah. I mean, some of the things that I think happen in this framework of personal development, self-help and growth is this phenomenon called spiritual bypass, where people can do all the yoga and meditation, all these practices.

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Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Ultra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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How to Break Free from Suffering: A Guide to Finding Inner Peace

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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but they really haven't dealt with their fundamental framework and beliefs and their conditioning, whether it's their epigenetics and inheriting trauma from past generations. And just being a human on the planet, let's face it, it's been a hard thing over the last few hundred thousand years. And that's literally wired into our DNA, whether it's our own trauma from our own personal stories.

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And I sort of really have had a lot of recent sort of relationship with the world I came into with my mother and father being in a very conflictual relationship, my father not wanting me, my wanting an abortion.

The Dr. Hyman Show

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I mean, my mother being alone and depressed during her pregnancy and me being born into this environment and what that did just to my epigenetics and activating my sympathetic nervous system in the world as a place of danger and having to just deal with that. And each of us have our own story.

The Dr. Hyman Show

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And so how do we sort of deal with the traumas and whether they're big traumas like abuse or micro traumas of just, you know, growing up in a dysfunctional family or a relationship? Right.

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How do we take the things that you've learned as part of your self-discovery and discovery of how to be in relationship to yourself and relationship to others and sort of heal that without doing the spiritual bypass?

The Dr. Hyman Show

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Hi, I'm Dr. Mark Hyman, a practicing physician and proponent of systems medicine, a framework to help you understand the why or the root cause of your symptoms. Welcome to the doctor's pharmacy. Every week, I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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Yeah, I think that's true. And I think one of the most helpful sort of frameworks I've ever learned about my own mind is that every emotion, every time I'm triggered, every belief I have is just my own interpretation of reality. Yeah. I project my worldview onto the world. And so when I step back and go, okay, this is just like one version of reality.

The Dr. Hyman Show

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In today's episode, I have some interesting discussions with other experts in the field. So let's just jump right in.

The Dr. Hyman Show

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This is not necessarily the truth with a capital T. Then I can get free from believing all these stupid thoughts. You know, my friend Daniel Amen talks about ants, automatic negative thoughts, right? He says, don't believe every stupid thought you have. And I think a lot of us are so embedded with our thoughts.

The Dr. Hyman Show

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And that's the beauty of meditation is it sort of creates this slowing down so you can kind of watch your arising and your coming and going of thoughts and realize that you're not your thoughts, you're not your emotions, you're not your beliefs, you're not your body, you're not any of these things. And I shared this on the podcast before, but I almost died about six years ago.

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And I really was in bed for six months and just unable to function and lost 30 pounds.

The Dr. Hyman Show

How to Break Free from Suffering: A Guide to Finding Inner Peace

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was was in really just this almost vegetative state and i and i was in anything i was in my mind i was in my body i couldn't answer an email i couldn't do anything and i just lay there and i just got to be in the experience of this sort of place which actually was very happy and blissful yeah even despite the fact that my body was in agonizing pain i was i was sort of surrendered into this kind of peacefulness it was hard to explain but i realized that at that moment i everything changed for me and i i the ideas that i'd had

The Dr. Hyman Show

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sort of conceptually became more experiential. And it was a very powerful moment to kind of start to sort of reorient my life to be more in integrity. And I think that's sort of the next topic I want to talk about was integrity and honesty. And I think you talked about this concept in your book lighter, uh, radical honesty. Um, what's radical honesty and why, why is it so important to have that?

The Dr. Hyman Show

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And what does that look like for each of us?

The Dr. Hyman Show

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Yeah. That's so, so being radically honest is hard because you have to be honest with yourself. You have to be honest with how you see yourself and your beliefs and your thoughts and almost take a third party view of yourself because you get so attached to who we are and our identity and our beliefs about ourselves. And it's just so hard to undo that. Right.

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So, you know, doing this work and sort of letting go of these old stories and, um, you know, learning about letting go, um, how do, how do we put that into practice? Like, you know, letting go is, is really hard. I'm gonna struggle with it. Um, and we often make things harder for ourselves.

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So what, why, why is letting go so important and how do we have to keep doing this practice of letting go as part of our life?

The Dr. Hyman Show

The Hidden Risks of Acid Reflux Medications—and What to Do Instead | Dr. Mark Hyman

Coming up on this episode of The Doctor's Pharmacy. Now, the long-term side effects are potentially more significant, and those include serious nutritional deficiencies. One of the biggest ones is these drugs block the absorption of vitamin B12. Vitamin B12 requires stomach acid to be absorbed.

The Dr. Hyman Show

The Hidden Risks of Acid Reflux Medications—and What to Do Instead | Dr. Mark Hyman

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So if your stomach acid's low, you're going to get into trouble. You can get deficiencies of all these nutrients if your stomach acid's too low. Calcium, magnesium deficiencies, as we mentioned, lead to osteoporosis, and that's a big concern. Now, there's another reason sometimes that people get reflux or heartburn, which is not because of what they're eating.

The Dr. Hyman Show

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It's a bacteria called Helicobacter pylori or H. pylori, which is common. It interferes with the production of stomach acid and it can cause inflammation in the stomach lining. It can cause ulcers. And it's well known to cause ulcers. In fact, the treatment for ulcers used to be thought to be related to stress, but actually it's this bacteria. And taking antibiotics is the cure.

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Astoundingly, 22 billion pairs of shoes are made every year on complex, mostly toxic supply chains, and they're all ending up in landfills. Vivo makes its shoes with either natural or polycircular materials that have the Re-Vivo platform, where they repair, recycle, and recondition shoes to keep them out of landfills. It's time to let your feet feel the ground again.

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There was a scientist, Barry Marshall from Australia, gastroenterologist who saw these bacteria in the stomach people with ulcers, and most GI docs just dismissed it as sort of insignificant, but he thought it might be the cause.

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So what he did was he swallowed a beaker of this bacteria, gave himself an ulcer, and then cured it with antibiotics, and then proved that the bacteria were causing the ulcers because the antibiotics cured his ulcer. And then he won a Nobel Prize for that. So they laughed at him first, but then he got the Nobel Prize. Now, what are the functional medicine approaches to

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solving the problem of acid reflux. This is not a hard problem to solve if you know what to do. The first step is you need to kind of relieve the symptoms. So You have to reduce esophageal inflammation and you have to promote healing of the gut.

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Now, there's a bunch of things you can take that help kind of soothe the gut lining that are anti-inflammatory, that are called demulsants, which are sort of a compound that can help soothe the lining of the intestinal tract. And they can be pretty effective. And the things that I tend to use are licorice root, marshmallow root, slippery elm bark, all these things can be taken as herbs.

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And they can be taken before meals or after meals or before bed. And they're great as prevention. They're most effective when taken in a powdered form or as a tea. There are capsules, for example, De-glycerized licorice, or DGL, is a form I use. It's like Tums, but natural Tums. And you can take two or three tablets and chew them 10, 15 minutes before meals.

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You can get them online, and we offer them on the Dr. Hyman store. So you can go to drhyman.com and see the brands that I recommend. They're effective, but... If you chew them, they're better. There are other anti-inflammatory phytochemicals that you can use, aloe. And one of my favorite combos is a aloe-licorice-glutamine combination.

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And glutamine, we'll talk about in a minute, but glutamine is an amino acid that can also help soothe the gut lining. But you can use aloe, ginger, artichoke leaf, curcumin. In fact, a recent trial found that curcumin was as effective as omeprazole, which is

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Prilosec, a common proton pump inhibitor, for treating symptoms of what we call functional dyspepsia, which is basically indigestion, including reflux. Taking your curcumin supplement with black pepper, a form of black pepper called actually increases the absorption of curcumin and that can help as well.

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D-limonene has shown promising results, another comment from actually Lemons, that's shown benefit in early research. Small trial, 86% of subjects experienced complete relief from reflux after 14 days using 1,000 milligrams capsule every day for five days, followed by one capsule every other day for five days, compared to just 29% of the placebo group. So pretty big result.

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So head to vivobarefoot.com slash Dr. Hyman to get 20% off. That's V-I-B-O-B-A-R-E-F-O-O-T.com or slash D-R-H-Y-M-A-N and use the code HYMAN20 and feel the difference today. Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale.

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The mechanism of action, we don't really know, but it could help coat the esophagus. It could protect the underlying tissue from exposure to acid. It could speed up gastric emptying. Other things that might be helpful are melatonin. That may be effective. It inhibits gassid acid secretion. It increases gastrin release.

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Now, gastrin's a hormone that helps prepare the digestive system, and it also helps strengthen the lower esophageal sphincter, which is making sure that you don't get food coming on the way up instead of going down. And also melatonin seems to have an antioxidant and anti-inflammatory property as well.

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Now, studies have found that melatonin, about three to 60 milligrams a day, is as effective as 20 milligrams of omeprazole or Prolocec, the main PPI, in reducing reflux symptoms like heartburn or stomach pain. So it seems like melatonin might offer similar symptomatic relief as the approach on pump inhibitors without the side effects of increased symptoms in various diseases like we talked about.

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All right, after you've used some of these things, what else can you do? Well, you want to address your diet and lifestyle factors, right? Obviously, I've said this over and over, but just eliminate ultra-processed foods, dramatically reduce or cut out refined sugar and starches, get rid of all the refined oils, fried foods, those are bad.

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Get rid of the triggers for reflux that are common, that even traditional doctors recognize, like alcohol, coffee, tomatoes, spicy foods, chocolate, fatty foods, citrus foods, those may be a problem. Not to say that

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chocolate or coffee or tomatoes or citrus are bad but for some people they may be triggers you want to reduce those i would encourage you to do an elimination diet like the 10-day detox diet we're relaunching really soon it's an incredible approach to eating that helps heal so many problems including reflux you don't have to do it forever but you will see very quickly if what you're eating is causing the problem dairy and gluten are the most common triggers uh

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You might want to check for celiac disease or gluten antibodies or non-celiac gluten sensitivity. That can be a big factor. And by the way, at Function Health, we test for all of this. You can look at functionhealth.com forward slash mark, jump the wait list of 300,000 people now, and you can learn about all your biomarkers, including get testing for food sensitivities and

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gluten, and celiac disease. Also, you want to incorporate whole nutrient-dense foods in your diet, as you would always, which are high in fiber and good fats. You want to focus on anti-inflammatory foods, things like dark green leaky veggies, healthy fats like avocado, olive oil, nuts and seeds, good quality protein, lots of colorful fruits and veggies. You can have beans and grains.

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If you've done the 10-day detox, you want to add stuff back, you can add those back in, but try to start with non-gluten grains to start. I would also encourage you to eat a diet that helps your gut bacteria. You've got to tend your inner garden. The best way to do that is eating fermented foods like sauerkraut and kimchi for gut health. Probiotics are also really important.

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I recommend probiotics a lot. Eat smaller meals. Take your time while eating. Chew your food while eating. Maybe don't drink so much fluid while eating. See how you would do with that. Doesn't matter for everybody. For some people, it's a factor. And for sure, don't eat before bed. Give yourself at least three hours between the last meal and bedtime.

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So that wraps up today's episode on the root causes and solutions for reflux. We've explored everything from the risk of relying on medications like PPIs or acid blockers to how functional medicine can address the real underlying causes like poor gut health, lifestyle triggers, even low stomach acid.

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And that's why I've been busy building several passion projects to help you better understand, well... you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive.

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Now remember, while it's easy to reach for quick fixes like taking the pill, getting the root cause is key to long-term relief and your overall health. Because long-term, if you're taking these drugs, you're going to get into trouble, whether it's osteoporosis or vitamin deficiencies or pneumonia or worse, things like C. diff.

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Then incorporating the right foods and focusing on your digestion, managing stress using targeted supplements makes a huge difference in not just relieving symptoms, but also healing the gut and the restoring balance overall in your body. That's a process. So with the right mindset and the tools, you can actually get long-term relief from reflux. So thanks again for joining me today.

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And don't forget to rate, review, and follow The Doctor's Pharmacy wherever you get your podcasts. Stay healthy, stay informed, and I'll catch you next Friday for another juicy episode of Health Bites. Thanks for listening today. If you love this podcast, please share it with your friends and family.

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks.

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It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Health and Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner, and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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And if you don't have it, you're gonna get B12 deficient over the long term, and that can create depression, neurologic problems, dementia, many, many things. If you're a healthcare practitioner like I am, you know how hard it is to keep your medical knowledge up to date, especially when it comes to functional and specialty lab testing.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Hey everyone, it's Dr. Mark Hyman. Ever wanted to ask me your health and wellness questions directly? Well, here's your chance.

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I have an exciting exclusive event coming up that you could be part of as a thank you for being a loyal listener on The Doctors Pharmacy. On Wednesday, December 4th, I'm hosting a live digital experience called The Diet Wars, and I want you to join me. I'll be chatting with Dr. Gabrielle Lyon, a board-certified family doc,

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From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives to help you make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event.

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Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly. The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m. Pacific, and head over to Moment.com.

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dot co forward slash Mark Hyman to get your tickets. I can't wait to see you there. Welcome back to another episode of The Doctor's Pharmacy and Health Bites, where we take juicy little bites into current health topics. Today's topic is acid reflux, or heartburn as we used to call it. It's a common but uncomfortable condition that affects about 10 to 20% of people in the Western world.

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And that's right, in the Western world, because... In countries where they don't eat crap, it's not that common. It's widespread. It doesn't really make it normal, right? So what's the conventional view? What's the conventional approach to treating reflux?

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Well, conventional docs usually put their patients on antacid medication like proton pump inhibitors or histamine blockers, H2 blockers like Zantac or Tagamet. Proton pump inhibitors or PPIs are one of the most commonly prescribed medications in the world. It's, I think, third of all class of medication after statins and psychiatric meds.

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And they're primarily used to treat acid reflux and stomach ulcers. In systematic reviews of trends and practices for the global use of these drugs, PPIs, they found that in the research, 25% of adults use them. That's a lot of people. Now, some of the most common are what I mentioned, like Prilosec, Prevacid, Nexium, Asafix, 63% of adults. users of these PPIs are under 65. 37% are over 65.

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Over half or 56% of PPI users are female. And 25% of people who use these drugs are taking them for more than a year, which is the problem. And 28% take them for more than three years. Now, then you're going to really get into trouble. Now, many people are told they have to take them for life. Now, heartburn is not a Prilosec deficiency. I got news for you, right?

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overused and over-prescribed is because of our lifestyle and diet. About 100 million prescriptions for PPIs are dispensed every year. Up to 70% of people who take these drugs get no benefit from them. So that's not so good. So how do they work? Well, these proton pump inhibitors or PPIs are medications designed to reduce the production of stomach acid. Now they work by inhibiting

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what we call the hydrogen potassium ATPase enzyme, also known as the proton pump. Hydrogen is a proton, okay? So don't worry about all the technical medical jargon, but there's these cells in your stomach called parietal cells that produce stomach acid.

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And what these drugs do is they block the production of hydrochloric acid or stomach acid that's needed to actually digest your food and to maintain an acid environment in the stomach, which is what you're supposed to have. But if you block these pathways, this block the proton pump, The stomach acid secretion is reduced a lot. Now, what are the side effects of that?

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Well, there's a lot of side effects from both the short-term and the long-term use of these drugs. The short-term side effects include things like headaches, nausea, you might get diarrhea or constipation, irritable bowel. In fact, you get heartburn traded for irritable bowel most of the time, right? Abdominal pain. And part of why that happens is you...

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Block the stomach acid, then the food you're not digesting properly, then it can ferment in the small bowel, and then you get all these other secondary problems like overgrowth of bacteria, overgrowth of yeast, and it's just not good. You might get abdominal pain, you might get increased gas, bloating, dizziness, skin rashes, all kinds of stuff.

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Now, the long-term side effects are potentially more significant, and those include serious nutritional deficiencies. One of the biggest ones is these drugs block the absorption of vitamin B12. Vitamin B12 requires stomach acid to be absorbed.

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And if you don't have it, you're gonna get B12 deficient over the long term, and that can create depression, neurologic problems, dementia, many, many things. Also, it blocks mineral absorption, like magnesium. You're gonna get low magnesium absorption, and then what are the symptoms? You can get muscle cramps, muscle weakness.

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You can get irregular heartbeats, palpitations, constipation, headaches. I mean, the whole list of magnesium deficiency symptoms. They also impair the absorption of calcium. And what does that do? Well, that means you get less calcium, protect your bones, that increases the risk of hip fractures and osteoporosis.

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So you take these drugs for your heartburn, but then you end up with a hip fracture and mortality from a hip fracture when you're older is 50%, meaning at a year, 50% of people who have a hip fracture are gonna be dead from that. So it's not trivial.

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It also increases the risk of infections, particularly intestinal infections like Clostridium difficile or C. diff, which is terrible, I've had it, you don't want it. That bacteria grows when there's a higher pH or your stomach is less acidic. And that makes this bacteria grow more and that can cause diarrhea, it can cause colitis. Also, you can get pneumonia, as I mentioned.

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Some studies show that high risks of community-acquired pneumonia are prevalent in people who have regular use of these drugs, these PPIs, because when you have low stomach acid, maybe it allows the bacteria to enter the respiratory tract. You can get kidney problems. You can get severe, what we call gut dysbiosis. And this is one of the biggest challenges.

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You're treating one gut problem for another gut problem, right? So you've got heartburn that might be short-term improved by using these drugs, but long-term, you get an imbalance in the whole microbiome. And that causes all sorts of gastrointestinal issues like bloating, diarrhea, small intestinal bacterial overgrowth or SIBO, SIFO or small intestinal fungal overgrowth. And that's not good.

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Additional side effects may include the risk of dementia. Some studies have indicated an association between long-term use of these drugs and an increased risk of dementia. In fact, one study that was published in the Journal of Neurology found that people using these drugs for over four years We're at a high risk of dementia compared to those who didn't use those drugs.

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Now, it was an observational study. It's not cause and effect. More research is needed, but it's an interesting association. It makes sense thinking about how it works because you're blocking the absorption of key vitamins like B12, which are important for cognitive function. Also, there may be cardiovascular issues.

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Several large observational studies, again, not proving cause and effect, found a link with heart disease and long-term use. A study of 1.8 million people found that use of these drugs elevated the risk of heart attack by about 20%. The similar drugs, the H2 blockers, which are like Tagamet or Zantac, didn't seem to increase the risk.

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Not sure what that would be, but it's an interesting observation. Another study, a cohort study of over 4,000 people, found that those with greater than five years of cumulative exposure to these drugs had twice the risk of having heart disease and heart failure compared to non-users. That's a significant number.

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When you see an observational study with doubling of the risk, you usually want to pay attention. If it's like, you know, 10% or 20% or 30%, but if it's 100% increased risk, that's concerning. Now, potential mechanisms of how this might increase your risk of heart attack include depleting magnesium, which can cause arrhythmias. It can decrease the absorption of B12, calcium, and iron.

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It can interact with certain drugs like antiplatelet drugs, clopidogrel, which potentially reduces their effectiveness. And some studies have shown that there may be no increased risk for heart disease. So we need more data, but I think if you're at risk for heart disease, you're on medications like blood thinners, you want to be careful. What about other side effects?

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We talked about bone fractures and osteoporosis, but long-term use of these drugs is linked to an increased risk of all sorts of fractures, hip fractures, spine fractures, wrist fractures, because you're not absorbing calcium and then you get osteoporosis. What is the trick with these drugs? When you stop them, People go, oh, I try to get off it. I can't get off it because I get heartburn.

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It's really bad, so I'm stuck on it. Well, yeah, it's kind of addictive. Not in the traditional sense of addiction, but what happens is you get this rebound hypersecretion of acids. In other words, the acid's super suppressed, and then you stop the drug, and then your stomach kicks in and just oversecretes stomach acid. So you kind of have to be careful as you cut down on these and do it slowly.

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And so you can actually get worse reflux symptoms if you try to stop the drug. But there's a way to get off, and we're going to talk you through it. Now, what is the functional medicine approach to addressing heartburn? I, in fact, wrote a whole textbook chapter on this. But, you know, PPIs are not the long-term solution. In fact, I spend a lot of my time getting people off of these drugs.

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If you understand the root causes, then you don't really need to actually take these drugs. Now, I know I never get heartburn, but if I'm bad and I'm traveling and whatever, I eat a pizza or something once in a while, which yes, I do, I'll go, oh my God, I got a heartburn. Now, it's just because I ate something that's not good for me that I get heartburn. When I eat well, I don't get heartburn.

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And I think that's true for most people. So what are the root causes? Let's go through them. One of the causes is a weak lower esophageal sphincter. The sphincter, which is the little kind of tight muscle that keeps the esophagus at the top of the stomach tight so you don't get pushing away up the esophagus, becomes a little bit weak. Now there's a lot of reasons for that.

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muscle is weak or relaxes too much, then acid escapes and that causes the reflux. So what weakens this lower esophageal muscle? First of all, obesity or having a high body mass index. If you're overweight, it can put pressure on the stomach and if you're overweight, you're more likely to get heartburn.

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Of course, if you're pregnant, also because you've got this big baby pushing up, that's gonna cause heartburn. But certain foods also cause a problem like chocolate, alcohol, caffeine, peppermint essential oils, carbonated drinks, fatty foods also. can relax the lower esophageal sphincter.

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Also hiatal hernia, this is a common thing, which is when part of the stomach kind of moves up in the chest, that can lead to reflux. And smoking also, that can lower the tone of the sphincter at the top of your stomach that's in the esophagus, so you can get reflux. Pregnancy, as I mentioned, hormonal changes occur, but also just pressure on the stomach.

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Age, as you get older, the lower esophageal sphincter actually weakens so you can get more reflux. You also might get slowed gastric emptying for various reasons, like ozempic, which slows gastric emptying. And that can take too long to empty the stomach and you're more likely to have acid and stuff push back up the esophagus.

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I'm curious to, I don't know if the data's out yet, but it'd be interesting to follow and see whether these GLP-1 agonists actually cause more reflux. Now, what causes delayed gastric emptying, right? So we talked about what's happening at the top of the stomach where the sphincter getting too loose and things kind of going up. What about when things don't go down, right?

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When you have sort of slow movement on the way down or delayed emptying of your stomach? Well, high fat foods, fatty foods, fried foods, for sure if I eat fried foods, I'm gonna get heartburn. Large meals, if you eat too much, that'll cause a problem. Certain medications like antidepressants can cause a problem. Opioids?

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Also, our narcotics block stomach function, so they basically paralyze the bowel and you can get constipation. That's why these drugs cause constipation. Alcohol also will have an effect on gastric emptying.

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These shoes are all about bringing your feet back to life. Wide, thin, flexible, so your feet can move the way nature intended. Plus, they've got Vivo Health, a platform loaded with corsets to help you maximize your foot health and overall wellness. And here's the kicker. Vivo Barefoot is committed to sustainability and regeneration.

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Stress will for sure slow your digestion because you've got the brain, the gut, and the gut-brain, and the brain-gut all connected, and the body prioritizes fight or flight over rest and digest. So when you're stressed, your body's not digesting. And when you're in a fight or flight state, your body's producing about 80 to 90% less stomach acid.

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If your thyroid's not working, it's going to slow many body functions, including your digestion. Certain neurologic disorders, muscle disorders like Parkinson's or MS can affect digestion. Diabetes, that can cause neuropathy, which causes damage to the vagus nerve. That nerve is important for regulating stomach function and intestinal function. Saliva production might be lower.

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It's important to clear acid from the esophagus. So people with reflux often have reduced saliva. It's hard for their body to neutralize the acid. So what causes lower saliva? Well, lots of things, dehydration, aging, mouth breathing, low stomach acid. Now, paradoxically, not only high stomach acid can cause reflux, but low stomach acid can also cause reflux symptoms or heartburn symptoms. Why?

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Because stomach acid is crucial for proper digestion. When your levels are too low of stomach acid, the food isn't broken down, and that can lead to digestive issues and reflux. So the question is, what causes lower stomach acid? Well, getting older.

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As you age, you have produced less stomach acid, chronic stress, as we talked about, poor diets, if you have a lot of processed foods, refined sugars, unhealthy fats, all can lead to poor stomach acid production. Nutritional deficiencies, zinc, vitamin B12, again, lower stomach acid because of those. And long-term use of antacids, right?

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Whether it's proton pump inhibitors like PPIs or H2 blockers mentioned, those cause low stomach acid and they cause nutritional deficiencies that make the problem worse. So it's a vicious cycle. Now, stomach acid is really important for digestion. and the absorption of protein, of vitamin B12, of magnesium, calcium, iron, and zinc. Now, you know, plus other minerals.

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Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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Cold shower is going to make you feel more alert or a cold plunge. That's good. Now, cold shower might help you feel alert. It also increases some of your adrenaline hormones and increasing adrenaline can make you more alert and speed up alcohol metabolism and even clearance of alcohol from the brain. and from the butt. Also, get some rest.

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Make sure you get sleep, and that mitigates hangover symptoms. An observational study of 578 college students found that reduced total sleep time was associated with more severe hangovers. And students who slept more than seven hours consumed more alcohol and experienced longer hangovers. but their hangovers were less severe compared to those who slept less than seven hours.

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So overall, reduced total sleep time was associated with more severe hangovers. In the end, time is really the best medicine, right? It's the best cure for a hangover. Your body needs time to process and eliminate the alcohol and all those toxic byproducts. So that's a lot, okay? Alcohol, we know, is a toxin. There's no safe dose.

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If depleting vitamins and minerals, it affects your liver, affects your brain, affects your hormones, your microbiome, your immune system. But, you know, occasional drink's okay. Just be careful and understand that there's things you can do to mitigate its harmful effects, like eating beforehand with lots of high fiber, fat, protein foods.

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E... L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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drinking more slowly over time, having water and electrolytes after each drink, and having the right vitamins and minerals, including B-complex zinc and magnesium, as well as also herbs like milk thistle, all that can help. So I hope you found today's episode enlightening and packed with useful, good information to help you better understand and manage hangovers.

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We covered a lot of ground from the science of how alcohol impacts our bodies, two of those practical tips I mentioned on how to mitigate those horrible symptoms, But remember, the key to healing hangovers starts with prevention. Don't drink too much. Hydrate. Proper nutrition goes a long way in making sure your next morning isn't a total write-off.

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Now, if you found these tips helpful, I encourage you to start incorporating them into your routine. And of course, always listen to your body and make choices that support your overall well-being. Our health is for sure a precious asset. And taking care of it means we can enjoy life celebrations without paying a hefty price the next day. Thanks again for joining me today on The Doctor's Pharmacy.

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And don't forget to rate, review, and follow The Doctor's Pharmacy wherever you get your podcasts. Stay healthy, stay informed, and I'll see you next Friday for another juicy episode of Health Bytes. Thanks for listening today. If you love this podcast, please share it with your friends and family.

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks.

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It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Health and Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org. and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible. Hey everyone, it's Dr. Mark here.

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Now I've recently found a new drink that fits into my pegan diet and it's honestly something I always look forward to when I need a nourishing pick-me-up. It's Sun Goddess Matcha Green Tea from Peak and it's the best tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine and matcha is a great example of this.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well... you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brand's. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E-L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode. There are no benefits to alcohol consumption. There is no health benefit. There's no heart benefit.

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Welcome back to another episode of the Doctor's Pharmacy and Health Bites, where we take juicy little bites into current health topics. And today, I want to tackle a topic that many of us have experienced, but few truly understand. Hangovers.

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Whether it's after a night of celebrating with friends or an unexpected overindulgence, hangovers kind of leave us feeling drained, anxious, and downright miserable. In this episode, I'm going to unpack the science behind hangovers and explore what happens for bodies during this really unpleasant aftermath and discuss effective strategies to prevent and manage them if you need them.

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Maybe you won't need them if you take care of yourself, but just in case you have a fun night, how do you get over this? Well, hangovers are more than just a headache and fatigue. They're a complex... physiological response to alcohol consumption that affects our brain, our liver, our gut, and our overall health. In fact, alcohol is a poison and the dose makes the poison.

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I'm going to delve into how alcohol disrupts our sleep, dehydrates our bodies, messes with our electrolyte balance, and leaving just feeling pretty out of sorts. Obviously, all this is a bummer. No one likes a hangover. So how do we prevent it? Quite frankly, the best way to avoid a hangover Don't drink. Okay. Now we know, just to be clear, there are no benefits to alcohol consumption.

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There is no health benefit. There's no heart benefit. The data is really clear that it's bad for you, especially cancer. It does increase the risk of cancer. So I don't think alcohol should be considered a health promoting substance in any way. Just to be clear, the data doesn't support it. However, having a drink or two once in a while is not going to kill you, and it's not a bad thing.

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Of course, don't drink is easier said than done, I know, but here's the facts. The standard recommendation is one drink per day for women and two drinks a day for men. That's way too much, right? According to the WHO, the World Health Organization, there is no safe consumption of alcohol for human health. Say that again.

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According to the World Health Organization, there is no safe consumption of alcohol for human health, period. Alcohol is a neurotoxin, it's psychoactive, and it can cause dependence and addiction. Now, the International Agency for Research on Cancer, the IARC, has classified alcohol as a group one carcinogen, which is the highest risk group, along with asbestos, radiation, and tobacco.

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Just saying, nobody's got asbestos anymore in their house. You don't really want to get radiation if you can avoid it. And certainly we know tobacco and cigarettes cause cancer. Now, according to study in the Journal of the American Medical Association, even light to moderate consumption has consequences. It also increased your risk for dementia and Alzheimer's. And why?

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Because it shrinks your brain and reduces neuroplasticity. If you see an alcoholic's brain, On a brain scan, I used to see it all the time when I was in the ER. They just like shriveled and shrunken up brains. It was pretty sad. Alcohol increased the risk for cardiovascular disease, certain cancers, as I mentioned. And the alcohol-free movement is gaining popularity.

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And the younger generation is catching on to the harms of alcohol. In fact, I just went to a party, 40th birthday party, and there was no alcohol. There was no alcohol. And I just had an office party for my office. No alcohol. I think people are kind of coming wise to the dangers of alcohol. So more and more people are kind of just stopped drinking and turning to mocktails.

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The data is really clear that it's bad for you, especially cancer. It does increase the risk of cancer. So I don't think alcohol should be considered a health promoting substance in any way. However, having a drink or two once in a while is not going to kill you. And it's not a bad, bad thing. Hey everyone, it's Dr. Mark here.

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However, if you do drink, and I'm going to give you a few things that might help. One, pace yourself, right? Go slow. This is gonna help your body metabolize alcohol more effectively. Remember, it can only deal with one ounce an hour, right? One ounce an hour of hard liquor, probably five ounces of wine an hour, or 10 ounces of beer an hour.

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You drink more than that, and you are just upping the toxic load your liver has to deal with, and it just can't keep up. The speed at which you drink plays a huge role. Your body can process, like I said, about one standard drink per hour. I want you to keep in mind, though, that this can vary based on the type of alcohol you drink, right? your physical health, and your genetics.

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Now drinking more than this is likely gonna increase the risk of a hangover. Also you can avoid congeners. Now what are those? Those are byproducts of alcohol fermentation that are found in higher concentrations in darker liquors, like whiskey or things like that. These are found in cognac, whiskey, bourbon, and red wine.

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It creates methanol, tannins, histamine reactions, all kinds of stuff, so not great. Now these compounds, these congeners, give these types of alcohol their distinct flavors, but they hang around in the system long after you drink, which can make the hangover a lot worse.

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Now research shows that high congener darker colored liquors, which is a bummer, because those are the ones I like, they lead to more severe hangovers than lighter colored clear liquors like vodka, gin, rum, sake, and even maybe white tequilas. But also note that I'm not recommending these types of alcohol either. The more distilled the spirit is, the lower the congeners.

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This is why drinking top shelf liquors doesn't result in as much of a hangover in some people as lower priced alternatives. I found that true. It's also worth noting that the amount of alcohol consumed is more critical than the type of alcohol in determining the severity of your hangover. So while the congeners are important, it's really the amount of overall alcohol.

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Now, drinks with higher alcohol concentrations, like shots of liquor, put a greater burden on the liver and are more likely to cause hangovers. Congeners add complexity to the detox process, too. They stimulate the release of stress hormones, they cause an inflammatory response, and it worsens your hangover symptoms.

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Now, some people actually may be very physiologically sensitive to specific congeners. For example, those with histamine intolerance, which is more and more common, experience worse hangovers from red wine, which is high in histamine compared to clear liquor. So I noticed that. When I have red wine, I don't feel good. If I have white tequila, I'm fine.

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Avoid sugary mixtures, which is all sugary mixed drinks. When you combine sugar and alcohol, bad news. So stay away from those sugary mixed drinks. The other thing you want to do is stay hydrated. Drink water and electrolytes before, during, and after drinking.

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Drink at least half your weight in ounces of water with a sugar-free electrolyte powder, such as E-Lite or Element, which contains a balanced ratio of sodium, potassium, magnesium. Really important. Or sugar-free coconut water, contains natural electrolytes and help hydrate you as well. Something called Liquid IV and Gatorade. They're big no-nos.

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They're loaded with unnecessary sugar, dyes, flavors, enhancers. Just stay away from all that colorful sports drink crap, and that's terrible. Maybe you wanna drink a glass of water And at least for every drink you have, right? For every alcoholic drink, you have just one, maybe two glass of water with electrolytes. And you can bring individual travel electrolyte packets with you.

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I do that all the time. It's really great. Also, eat before you drink. And why do you want to do that? Well, a balanced meal actually slows the absorption of alcohol. Fat, protein, fiber slows the emptying of your stomach. And that actually can... help reduce the effect and the speed of alcohol and reduce its toxicity on your system.

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Now, I've recently found a new drink that fits into my pegan diet, and it's honestly something I always look forward to when I need a nourishing pick-me-up. It's Sun Goddess Matcha Green Tea from Peak, and it's the best-tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine, and matcha is a great example of this.

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Things like guacamole or a phytonutrient salad, chicken, steak, or fish, all that's going to be great. It's also going to help you prevent low blood sugar or hypoglycemia.

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And you also want to eat hydrating and micronutrient-rich plant foods like non-starchy veggies, cucumbers, romaine lettuce, tomatoes, bell peppers, fruit, and lots of fruit, bananas, avocados, guava, grapefruit, which is full of magnesium, potassium, and sodium, really important. So make sure you get water and electrolytes for hydration.

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You also want to potentially take some minerals like zinc and also niacin, which is a B vitamin, vitamin B3, critical cofactors in alcohol metabolism. So when you have to make those enzymes work, you need these cofactors like zinc and niacin to actually make them work to detoxify the alcohol.

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Now, research suggests that they could lower hangover severity, although we need to do more research on it, still seems promising and it's low risk to do. You can eat zinc-rich foods, right? Meat, shellfish, legumes, pumpkin seeds, oysters, nicotinic acid-rich foods, meat, nicotinic acids, niacin, like meat, fish, poultry, avocados, mushrooms are full of niacin.

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The next thing you wanna do is feed your gut bacteria. We're going to load up in the early parts of your day with fermented foods like yogurt, pickles, sauerkraut, kimchi. Get your microbiome healthy. Eat a polyphenol-rich diet for your microbiome and immune system like blueberries, apples, cherries, raspberries.

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Also include vitamin C-rich foods, great antioxidant, red bell peppers, kiwi, citrus fruit. And don't eat all those inflammatory foods. They really are bad for you in general, and they make the alcohol problem worse. So fried foods, refined foods. carbohydrates, sugars, processed, ultra-processed food, all that's gonna irritate your gut even more and won't slow down alcohol absorption.

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That's diet, lifestyle, hydration. Okay, what can you do to actually help you support detoxification? and take the right supplements that have the right nutrients that are commonly depleted with alcohol consumption. So what I like is an herb called milk thistle, before and after drinking, and a B-complex vitamin. Milk thistle's an herb, which is great. It helps liver detoxification.

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B vitamins are depleted when you drink them. Alcohol like thiamine, I mentioned that, B6, niacin or B3, B12, and folate. All these can cause headaches and fatigue. So if you preemptively supplement, you can actually reduce the effects of alcohol on your system. Zinc, magnesium. You can also take something called N-acetylcysteine or NAC. N-acetylcysteine helps your body make glutathione.

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

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Now what is glutathione? Glutathione is our master detoxifier, our master antioxidant, and our master anti-inflammatory compound. Now research shows that low-dose snack It can help with nausea and weakness and hangover symptoms in women, but more research is needed. But it's promising. There's even actual research on this. And we know it can have a lot of toxins.

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For example, if you have liver failure from Tylenol overdose, the treatment is NAC. If you get an IV contrast dye for a kidney study, for example, it can cause kidney failure. You give NAC beforehand. It prevents the kidney damage from the dye. Also, stop drinking at least three hours before you go to bed, which minimizes alcohol's negative impact on your sleep.

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It gives your body enough time to detoxify. The half-life, which means how much time it takes for half of the alcohol to get out of your body, is between four to five hours. Hey everyone, it's Dr. Mark here. Now, I've recently found a new drink that fits into my pegan diet, and it's honestly something I always look forward to when I need a nourishing pick-me-up.

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It's Sun Goddess Matcha Green Tea from Peak, and it's the best-tasting, smoothest mixing matcha I've ever tried. I'm sure you heard me talk a lot about using food as medicine, and matcha is a great example of this.

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It's full of polyphenols, which are especially helpful for our good gut bugs, and also other antioxidants that it contains that support healthier aging, balanced blood sugar, improved digestion, and a strong immune system. Matcha makes a great alternative to coffee because it provides sustained clean energy without the jitters.

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brands. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

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Right now, get up to 15% off on Peak Sun Goddess Matcha plus a complimentary beaker and rechargeable frother when you shop my link peaklife.com forward slash Dr. Hyman. That's P-I-Q-E... L-I-F-E dot com slash Hyman and use the code Hyman. And now let's get back to this week's episode of The Doctor's Pharmacy.

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Now, the effects of alcohol can still affect your sleep up to six hours after you stop drinking. Okay, so once you've had a little too much drink, now you're really feeling the next day. Here's what not to do. Do not drink more alcohol. Don't have the eye opener in the morning, right? The hair of the dog approach. It just delays and worsens the hangover. Coffee, don't drink it.

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L-theanine is a powerful amino acid in matcha that helps you feel calm, focused, and clear, so you can get a boost without the crash. Peak Sun Goddess Matcha actually contains more theanine and chlorophyll because they shade their matcha plants 35% longer than any other brands. I really do feel awake, focused, and balanced after enjoying my matcha every morning.

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It dehydrates you more. Use ibuprofen sparingly or Advil. It can kind of affect your GI tract and your kidneys. But here's what you should do. to deal with your hangover symptoms. One, hydrate, but not just any hydration. Drink clean water with electrolytes. Now, it doesn't guarantee you'll get over a hangover faster, but it's gonna help restore hydration. Also, eat a balanced meal.

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Eggs and nutrient-dense foods with protein and fat and fiber are really important. Now, eggs are also rich in something called L-cysteine, which actually gets made into N-acetylcysteine, may include a thione, which helps the liver detoxify acetylaldehyde. Also high fiber carbohydrate foods like vegetables, nuts and seeds, beans, whole grains, they really help stabilize blood sugar levels.

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Also there's sometimes herbs and vitamins and supplements that can help. So we'll talk about those. So what are those? Ginger can be good for nausea. Chamomile tea helps anxiety, it's calming. Red ginseng helps acetyl aldehyde metabolism. And B-complex replenishes the depleted vitamins and helps energy.

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Now, red ginseng will not cure a hangover, but it can help reduce its symptoms when it's taken soon after drinking by increasing acetyl aldehyde metabolism. So you can get red ginseng and have it with your drink, basically. Now, randomized crossover study, that means they basically gave the same group of people, different things at different times.

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So they took 25 guys, they gave them reginsing, that reduced plasma alcohol and also expired alcohol, as well as hangover severity after consuming whiskey. Now, the study concluded that red ginseng positively affects alcohol metabolism and alleviates hangover symptoms. Of course, that's cool, but I think more research is needed on that.

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Coming up on this episode of The Doctor's Pharmacy. Why is this important? Why is protecting your gut barrier important? About 60 to 70% of your immune system is in your gut. Why? Because that's where your body comes into contact with a lot of foreign stuff and your immune system is supposed to help you identify and fight off foreign stuff like bugs or things that leak into your system.

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because it has lots of other phytochemicals too and other polyphenols. Now we're gonna talk more about this in a little bit, but quercetin is known well for its antiviral, anti-inflammatory, anti-cancer and antioxidant properties. And it's been studied extensively for this and even was actually studied in a trial to reverse biological age and was effective in just reversing biological age.

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Now, the most notable example of this antiviral effect is COVID-19. It was making headlines throughout the pandemic for its strong antiviral properties. It exhibits these antiviral activity by doing a few things. It blocks the virus's entry into your cells. It inhibits viral enzyme activity, so it can't do what it's supposed to do.

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It reduces the viral load, the overall load of the virus, which relates to how severely ill you are. and it reduces inflammation, and there's lots of research to support this.

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A small-scale randomized controlled trial, which is the highest level of evidence, found that 500 milligrams of quercetin three times a week for one week, followed by 500 milligrams two times a day for another week in those who tested positive for COVID-19 led to a whole bunch of benefits. like improved inflammatory biomarkers and faster clearance of the COVID virus.

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In the Quercetin group, 68% tested negative at one week versus 24% in the control group. 54% had earlier resolution of acute symptoms at one week versus 24% in the control. That's very impressive.

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Another clinical trial with about 152 COVID-19 patients found that quercetin supplementation, about 1,000 milligrams a day for a month, led to reduced hospitalization rate, which is amazing, shorter length of hospital stays, decreased need for non-invasive oxygen, Lower progression to intensive care. So you basically prevented you from going to intensive care. And reduce death.

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I love this as a topper in my yogurt, a sprinkle on savory meals, or as an easy add to my smoothies and protein shakes. The sprout powder has no fillers added or sugars and is farm sprouted and packaged in the USA. Right now, Big Bolt Health is offering my listeners a special offer of 30% off this amazing product. You can try it now by heading to bigbolthealth.com and use the code DrMark30.

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Now just think about this for a moment, folks. There's no good drugs that can do this. The vaccine may help with this, although there are a lot of issues with the vaccine. But think about these benefits from taking a simple, harmless nutritional supplement or including foods that have this in them every single day. It's really that effective. These are not trivial effects.

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These are really powerful effects. Rutin is another polyphenol. It's the third polyphenol I want to talk about. It's a powerhouse polyphenol found in a whole bunch of fruits and vegetables, like apple peels, black tea, asparagus, buckwheat, and I particularly like the Himalayan tartary buckwheat I mentioned. It's probably the highest source of rutin.

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Onions, green tea, figs, most citrus fruits like grapefruit, lemon, limes, apples, cranberries. And as I mentioned, this Himalayan tartary buckwheat is a polyphenol-rich superfood. It's uniquely rich in quercetin and rutin, And it's known for its immune rejuvenation properties, which strengthens immunity. It boosts your cellular health. It boosts your energy, your focus, and your clarity.

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In fact, exciting new research from my mentor, Dr. Jeffrey Bland, and his friends at Big Bold Health show they can even help lower the age of your immune cells. So it's basically versus your immunological age, which is important because that's how we age is through inflammation. Now, rutin has anti-inflammatory properties, anti-carcinogenic properties. It's neuroprotective, cardioprotective.

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It has antifungal properties and antiviral properties. All that makes it extremely effective and versatile in supporting overall health and longevity. And it's based on immune resilience. These are really amazing compounds that you can get as part of your diet and that will help you. Now, there's a whole other class called flavonoids.

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And many other polyphenols in this class exhibit immune-supporting properties and also have antiviral benefits. Now, there's a big class of these polyphenols called flavonoids. There are subclasses of these called flavanols, isoflavones. Flavanones, flavanols, anthocyanins, which are just a few examples.

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Now, flavonoids have been shown to exhibit direct antiviral effects against respiratory viruses, including influenza, rhinovirus, which is also known as the common cold, and SARS-CoV-2 or COVID-19. Now, they enhance immune function by increasing the circulation and the activity of your immune cells, particularly antibodies and white blood cells. Pretty darn good, right?

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And these are really important, and they're found in a lot of foods you can eat. They also reduce the expression of what we call pro-inflammatory cytokines. Cytokines are the immune messenger chemicals. And they work together with our gut microbes to enhance protection against infection. And one amazing source of flavonoids is propolis, propolis, or propolis, or propolis, however you say it.

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It's a natural resin complex. It's made by honeybees with immune supporting properties. It's antiviral, antibacterial, and anti-inflammatory. It's basically what the hive uses to protect itself. Now, you can take propolis as a supplement, as a liquid extract, or as a nasal spray. Beekeeper's Natural makes a great throat spray with propolis. It's really awesome for dealing immune support.

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Now, there's other foods that belong to flavonoids, include blueberries, strawberries, blackberries. Also apples, pears, lettuce, tomatoes, kale, soybeans, citrus fruits, and the list goes on. All right, well, let's talk about citrus fruits because they're also great in all sorts of properties. They're great in terms of their antioxidant properties.

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Again, that's bigbolthealth.com. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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They have high levels of IVCC and flavonoids, and that helps protect your cells from oxidative stress. Now, something to keep in mind is that the bioavailability of these flavonoids from fresh citrus fruits is up to two times higher than frozen fruit. So also the longer the fruit travels to get to you, the more nutrients it loses. So basically you want to eat the lemon, lime,

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orange or grapefruit right off the tree if you can, or basically in season and not stored for weeks or months in warehouses. Industrial farming practices and processing really reduces the nutrient content and the polyphenol content really significantly. And that's why it's important to eat seasonal, local, fresh fruits and veggies. Farmer's Market is a great place to find these in the summertime.

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I love the Farmer's Market. I pretty much only shop at the farmer's market when I can in the summer. Now, you can purchase frozen fruits because they are actually flash frozen at their peak ripeness, which is great and actually contains more phytochemicals than typically what you'll get sitting on a shelf in a grocery store.

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Now, studies show that when picked at peak ripeness in their flash frozen immediately, they actually retain more polyphenols and vitamin C than just regular stuff you can get that's not frozen. In addition to, obviously, the flavonoids and

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The citrus fruits, they're also high, as I mentioned, in vitamin C. Now, vitamin C supports the immune system by stimulating the production of white blood cells, which are really important for fighting infections. It also enhances the function of something called phagocytes. These are cells that kind of engulf the bad bacteria and the viruses.

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And that's why many studies suggest that vitamin C can reduce the severity and the duration of common colds, sort of what Linus Pauling kind of came up with near the end of his life. He was ridiculed for it, but he was actually right. He was really the godfather of functional medicine.

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He wrote the first paper in the Science Journal in 1969 called Orthomolecular Psychiatry about using nutrients to correct psychiatric disorders. And now we have Departments of Nutritional Psychiatry, I don't know how many years, 50 years later in major academic medical schools.

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The combination of vitamin C and polyphenols in citrus fruits provides a synergistic effect in supporting immune function. Things like oranges, grapefruit, also strawberries, blackberries, red peppers, broccoli, Brussels sprouts, kiwis, also great whole food sources of vitamin C that you can put in your diet. Also, you can take vitamin C, right?

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You can just take vitamin C every day during cold and flu season or when you get your symptoms. Hopefully you don't get symptoms if you follow what I'm telling you, but really important to help you prevent illness. I like the Pure Encapsulations Ascorbic Acid or Liposomal Vitamin C for more rapid absorption. You can find in my online store on drhyman.com.

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If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

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You can see the link in the show notes as well. Also, you want to eat your medicine, folks. You really want to eat your medicine. And I don't say this metaphorically as I talk about food, but I want you to understand that food is the most powerful biological response modifier that you interact with every day.

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It signals your biochemistry to do all sorts of things, and the nutrients in it play a huge role in your biology. So you need to eat your medicine. Another way to get medicine and food is zinc. Zinc is really important for immune function. It's another food-first way to get your medicine and get lots of foods that get zinc in them.

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It's an essential mineral that supports the immune system and it fights off viral infection. It helps stop viral replication or viruses just kind of breeding, I guess you'd call it. Some studies suggest it actually even helps reduce the duration and the severity of cold symptoms. So where do you get those? Well, grass-fed meat, pumpkin seeds are a great source.

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Oysters, cashews, almonds, salmon, sardines are great food sources. You can take them in different forms as a supplement, lozenges, gels, capsules, or sprays. All that's really important. So that's hack one. Hack one was all the polyphenols and nutrients that you can use to help reduce your risk of getting sick during cold and flu season.

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All right, as we wrap up today's episode, I hope you're inspired to take full advantage of the incredible benefits that polyphenols offer by incorporating these polyphenol-rich foods in your daily routine like green tea, dark chocolate, not so hard, and a variety of colorful fruits and veggies you're giving your body the tools it needs to stay strong and resilient. and protected against illness.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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Remember, it's not just about eating for taste, although that's a great bonus, but also eating with intention to nourish your body and support your health in the long run. But here's a little fun fact. Food that naturally tastes good, right? A summer peach that's so ripe and juicy and delicious. A strawberry picked right off a summer vine.

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A tomato, cherry tomato, ripe right off the August tomato vines. These are so flavorful. You don't need anything on them to just create an explosion of flavor. And why do they have that flavor? It's because they are full of phytochemicals. So actually... Taste follows phytochemical richness. This is a major take-home. And when a food tastes bland, it's because it's got no phytochemicals in it.

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Now, these small conscious choices make a huge difference and impact on your overall well-being, help you live longer, better. And don't forget to rate, review, and follow The Doctor's Pharmacy and Health Bites wherever you get your podcasts. Stay healthy, stay informed, and I'll see you next Friday for another episode of Health Bites. Thanks for listening today.

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If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy.

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For more information on today's episode, please check out my new video and audio podcast, Health Hacks. It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more.

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And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks. I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too.

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hey everyone it's dr mark hyman ever wanted to ask me your health and wellness questions directly well here's your chance i have an exciting exclusive event coming up that you can be part of as a thank you for being a loyal listener on the doctor's pharmacy on wednesday december 4th i'm hosting a live digital experience called the diet wars and i want you to join me i'll be chatting with dr gabrielle lyon a board-certified family doc

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Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy. This podcast is separate from my clinical practice at the Health and Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer.

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This podcast represents my opinions and my guests' opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts. Just go to ultrawellnesscenter.com.

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If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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and New York Times bestselling author as we tackle one of the biggest wellness questions out there. Which diet really gives you the best shot at optimal health? Should you be a vegan? Should you be a carnivore? Or somewhere in between? From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives

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help you make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event. Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly.

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The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m. Pacific and head over to moment.co forward slash Mark Hyman to get your tickets. I can't wait to see you there.

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Did you know that 30% of all doctor visits are due to fatigue or lack of energy? People are sick and tired of being sick and tired. If that describes you, listen up. Timelines, MitoPure might just be what you need to get your mojo back. It's the first of its kind supplement that's clinically proven to revitalize mitochondria.

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Welcome back to another episode of the doctor's pharmacy and health bites where we take juicy little bites into current health topics. Today we're diving into the incredible world of polyphenols. What are those? Well, they're nature's powerhouse when it comes to supporting our immune system and our overall health.

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Now these mighty compounds are found in abundance in plant foods and they do so much more than just nourish our bodies, right? They help us feed our good gut bacteria, they reduce inflammation, they strengthen our immune defenses, and they make us more resilient to illness, meaning we don't get sick. Polyphenols work their magic in lots of fascinating ways.

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They act as kind of mild stressors and they trigger our body to ramp up their defense mechanisms. This process is known as hormesis. It's basically a stress that doesn't kill you, but makes you stronger. And this makes ourselves stronger and better equipped to handle oxidative stress and inflammation and lots of other challenges.

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So by incorporating polyphenol rich foods in our diet, we're essentially giving our bodies a mini workout. that keeps us healthy and protected against chronic diseases.

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In this episode, we're going to explore some of the best sources of polyphenols like green tea and yes, my friends, dark chocolate and citrus fruits and how they can help you stay ahead of the cold and flu season, which is coming up soon to a station near you. Now, whether it's boosting your immune system or improving your gut health, polyphenols are just an essential part of any

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health-focused diet. So let's jump in and discover how you can eat your medicine and give your body the support it needs to thrive. So let's start by diving into one of nature's most powerful immune-supporting agents, polyphenols. Now, what are those? Polyphenols are a type of phytochemical, phyto means plant, chemical means chemical, or phytonutrient.

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And these are found in our diet if we're eating an abundance of whole, real plant foods. They're definitely not in ultra-processed food at all, which is a real problem, and partly why we're so sick. Not just the bad stuff, but not enough of the good stuff. So this is the good stuff, my folks. Not only do these polyphenols provide a trove of benefits for health and for longevity,

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but they also support our immunity and our gut health, which is so important for our immune system because they feed our good gut bugs. They're literally fuel for your intestinal microbiome. And if you don't feed your inner garden right and you don't tend it right, it's not gonna be nice to you.

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These are the tiny factories in your cells that create energy needed to run every single process in your body. Trouble is, as you age, your mitochondria can decline and lose their spark. When that happens, you lose your energy all over. You feel tired and listless. You experience chronic fatigue. And that is where MitoPure comes in.

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It's gonna cause all kinds of issues from chronic disease and many other things, all connected to inflammation. So polyphenols reduce inflammation and they also are beneficial for modulating our immune system. All right, so what is the impact of polyphenols on immunity? Well, there's over 8,000 polyphenolic compounds that have identified to date.

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Now, many more phytochemicals, but these are just the polyphenolic compounds. Now, these are a diverse group of bioactive phytochemicals that have been extensively studied for their antioxidant and their anti-inflammatory properties. They modulate immune cells

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And they turn on our anti-inflammatory pathways, which then helps reduce inflammation, which is the scourge of everybody as far as chronic disease and acute disease. They combat oxidative stress, which leads to rusting and aging, and they protect against all sorts of chronic diseases. So how do they do this? There's this really kind of cool idea called phytohormesis. Now, hormesis is...

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this stress that doesn't kill you that makes you stronger. It's a process where a low dose of a potentially harmful thing like exercise or where you're strength training and ripping muscle fibers actually stimulates a positive beneficial adaptive response like building new muscle. Same thing with cold therapy or cryotherapy or saunas. There's a whole bunch of different hormetic therapies.

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I talk about these in my book, Young Forever, and they're a key part of longevity. But what's interesting is that these phytochemicals are tiny little stress molecules because they're the plant's defense systems. They're not there for us. I mean, obviously the plant didn't create these for us, but we've adapted with them to use them in our bodies to activate healing responses. It's really amazing.

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So it's like a little stress that makes us stronger, And it's very powerful. So these polyphenols, which are actually the plant's defense mechanisms, make them a little sort of stressful in our body. They create a little bit of a stress response, but that activates in response our healing system. And it's super important to remember because these polyphenols are rich in

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Plant foods, but they're richer in wild foods. They're richer in foods that are grown regeneratively and then organic and then conventional. So it's sort of hierarchy because we basically have bred these out of our modern diet, literally by breeding for starch and for yield and for drought resistance and for transportability and shelf stability, but not for nutrition.

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So we have a real issue of nutrition security here. Food security is not having enough food to eat, but nutrition security is having enough nutrients to eat. And we are definitely not having those. And I think of these polyphenols as conditionally essential nutrients. We're not seeing deficiency diseases like scurvy or rickets if you don't have them.

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But over the long term, if you don't have them, they actually accelerate all of our aging processes. And by using them, they activate our longevity pathways and switches to help us live a long, healthy life. All right. So what happens when we consume them? Our bodies respond by ramping up our own defense mechanisms. They increase the production of our own antioxidant enzymes.

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Studies show that it not only improves cellular energy, but actually boosts muscle strength and endurance without any changes in exercise. Timeline's MitoPure is backed by more than 15 years of clinical research, and I can tell you personally that my workouts have never felt more productive with improved stamina and recovery times. Ready for the best part?

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They enhance our detoxification pathways. They boost our immune system. They help our mitochondria. They help repair DNA. They're doing all kinds of amazing things. that help us live longer and healthier. They basically trigger a mini workout for your cells, making them more resilient to stress and damage.

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Now, one of the key benefits of this hormetic response, this hormesis I'm talking about, is the reduction of free radicals or oxidative stress. You know what that is. It's rusting. It's when your apple turns brown in the air or your face wrinkles from the sun, right? These are all oxidative stress reactions. And polyphenols can directly reduce oxidative stress by reducing

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fighting off damage that's caused by these free radicals. So when you incorporate a polyphenol-rich set of foods into your diet, you can mitigate this damage to your cells and the harmful pro-inflammatory disease-causing effects that come with it. So it's really powerful to include these because they sort of are, you're working with your body to activate healing systems.

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So when you do this, when you activate and enhance your body's antioxidant defense systems, these polyphenols actually protect our cells from the things that cause rapid aging and disease, inflammation and oxidative stress. Now, what about gut health? Now, until recently, we thought, oh, you need prebiotics, which is fiber, and you need probiotics, which is true.

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But recent discoveries have made it really clear that polyphenols are essential for creating a healthy gut microbiome. And why do you need a healthy gut microbiome? Because it regulates everything in your body. There's probably a third to a half of all your blood metabolites that come from your gut.

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They interact with all your biological systems and abnormalities in your gut microbiome, meaning having bad gut bugs by not eating enough of the right foods and too much of the wrong foods and not having enough polyphenols

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linked to everything from heart disease, to cancer, to diabetes, to dementia, to autism, autoimmune disease, to asthma, to fibromyalgia, to chronic fatigue syndrome, and the list goes on and on and on, even aging itself. So polyphenols are kind of newly understood to have a huge role in the microbiome, and they help support

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our microbiome by basically feeding and growing the good gut bugs, which produce anti-inflammatory metabolites and all sorts of other compounds we call postbiotics. Now, what are postbiotics? Well, you've heard of prebiotics, you've heard of probiotics. Postbiotics are

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basically compounds that are made by the bacteria in your gut that have a role in our physiology and our biology in a good way that makes us healthier. And these are really beneficial. They're quite amazing. That's why I said about a third to half of all the things floating around your blood, all the molecules floating around your blood come from the gut bacteria. Now, postbiotics support

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Timeline is giving my listeners an exclusive 10% off your first order. Just head over to Timeline.com forward slash Dr. Hyman to unlock a healthier, more vibrant you. If you heard me talk recently, you probably know how much I love Himalayan Tartary Buckwheat, a gluten-free seed loaded with longevity-promoting nutrients.

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something called the innate immune system as well as the adaptive immune system. These are our two immune systems that help fight off infection. Now it's super important to keep these good gut bugs around and keep them happy because they strengthen the gut barrier, which prevents a leaky gut, which causes a lot of inflammation. And that leads to a healthier, stronger, more robust immune system.

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Why is this important? Why is protecting your gut barrier important? About 60 to 70% of your immune system is in your gut. Why? Because that's where your body comes into contact with a lot of foreign stuff and your immune system is supposed to help you identify and fight off foreign stuff like bugs or weird proteins or food... proteins, things that leak into your system.

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The more polyphenols you consume, the stronger and more resilient your immune system. And many studies have shown that there's an inverse relationship between viral infection and polyphenol-rich diets, meaning if you're eating a lot of colorful fruits and vegetables, you're less likely to get a virus and get sick from it. Not bad, just from eating a bunch of good food.

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Now let's talk about a few foods that you can start including in your diet that will help protect you against the cold and flu. Foods and foods that contain these compounds. The first is a category of compounds called catechins. Catechins are powerful polyphenols that are found in green tea and that have shown to have significantly

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benefit to reduce the incidence of lymphoenza and the common cold symptoms. Now, catechins are also abundant in dark chocolate, apples, gooseberries, grapeseeds, kiwis, strawberries, red wine, although I wouldn't use that, beer also, I wouldn't use that, chocolate, cocoa, all that is a source of some of these catechins, although green tea is one of the highest sources.

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And they have a lot of benefits, right? These catechins are anti-cancer compounds, they fight obesity, they're anti-diabetic compounds, they're anti-inflammatory, they're detoxifying compounds, they're antiviral, and they have a role in preventing colds and flus, and that's really important. In fact, research shows that regular consumption of green tea catechins, either by drinking green tea or

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taking it as a supplement, or gargling with green tea. I've never done that, but it sounds interesting. That's been linked to a decrease in the flu. So just drinking green tea or taking green tea supplements or just gargling with it lowers your risk of getting the flu. That's great.

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By the way, I never get the flu shot for many reasons, but I think if your immune system's healthy and your vitamin D levels are up and you're eating a healthy diet, you're really not going to get the flu or it's going to be very mild. Obviously, if you're chronically ill, you're sick, or some other reason you might need a flu vaccine, that's fine. But for most of us, I think it's overkill.

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My good friends at Big Bolt Health have been carefully growing and researching this ancient plant for years. After tons of positive feedback from me and thousands of customers, they produced the world's first 100% organic Himalayan Tartary Buckwheat sprouted powder that's easier to digest, richer in vitamins and minerals, and contains up to 10 times more plant nutrients like rutin and quercetin.

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And then basically when you drink green tea, it's been linked to a reduced incidence of influenza infection and cold symptoms. So When you're looking to beat that seasonal cold, just have a cup of green tea, or better yet, have a piece of dark chocolate. That's my favorite.

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Now, these are a great and delicious source of catechins, and they're simple and effective ways to support your immune system. Another really important polyphenol is called quercetin. Now, you've probably heard me talk about this in longevity. talks I've done or in podcasts. It's really important. It's very high in Himalayan tartary buckwheat, which I love.

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I use Himalayan tartary buckwheat sprout powder every day. You can get it from Big Bold Health. And it's a very potent flavonoid and has remarkable antiviral properties. And it gained a lot of attention recently for being effective against infections like COVID-19. And it's found in a variety of whole foods, including apples, berries,

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brassicas like the broccoli family, capers, grapes, onions, shallots, green tea, cranberries, blueberries, dark cherries, olive oil, parsley, sage, and even honey. So all of these contain quercetin, some in higher amounts than others, but I think the highest source is Himalayan tartary buckwheat, and you can use it as capsules, as sprout powder, as flour and make great buckwheat pancakes.

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In fact, there's a recipe in my book, Young Forever, the Young Forever Cookbook, using Himalayan tartar buckwheat as a way to get delicious sprout powder. Now, you can also take it as a supplement, as I mentioned, and my favorite is HTB Rejuvenate from Big Bold Health. Just make sure you're getting a good source of it. I think that's really my favorite source.

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Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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Beta-nitrochloride, which is kind of counterintuitive. If you think you have digestive issues, we're taking all these acid blockers, but this is actually giving you stomach acid and it can help digestive food and actually help reduce SIBO. And then we re-inoculate, which is really important. And that involves giving you the right Probiotics is really important. And that is good bacteria.

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It can be lactobacillus, bifidobacterium. Sometimes we'll use Saccharomyces, which is a yeast against yeast that helps with yeast overgrowth. We use a whole different combination of probiotics. We also use polyphenols and prebiotics to actually help fertilize the good bugs.

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In the social media world, there's a trending hashtag, hot girls have IBS, and it's caught the attention of over 28.2 million viewers on TikTok. The reason why is it reflects a shift in how women are addressing their digestive health issues. Using humor and community to bring light to what many have kept hidden for way too long.

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And we now know that polyphenols, the colorful compounds in plant foods, are really important for helping to improve the growth of the good bacteria. And lastly, the next R is to repair.

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And that means repairing the gut lining, using food as medicine, eating whole, minimally processed foods, lots of good protein because protein's needed for gut lining repair, pasture-raised eggs, grass-fed organic, non-genetically modified sources of food, lots of low-mercury fish like salmon, mackerel, herring, sardines. I like Seatopia.fish.

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It's got a great source of clean fish sometimes that are regeneratively farmed. So be careful of farmed fish. But there's a lot of other protein options, grass-fed beef, wild game, buffalo, elk, lamb, venison, all are great. Poultry, if it's pasture-raised, turkey, chicken, that's really good. You also need gut-healing nutrients like omega-3s and vitamin A. And you can get

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Ghee, which has butyric acid, which also contains a gut healing compound. Bone broth is really great. It's rich in glutamine, which can help provide you feeling full, but also it can help provide added minerals and collagen support that helps your leaky gut. Also, there are certain supplements that are important like omega-3s. I like omega-3 rejuvenate from Big Bold Health.

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You can take evening primrose oil, magnesium, certain vitamins like D and A are important, zinc, a multivitamin, all help heal the gut. So these are just things that we use to help heal the gut. Now, after you've done this SIBO treatment, you don't want to be eating the diet that's going to cause you to reintroduce foods that are going to cause, again, the overgrowth. So you got to be careful. You

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You also want to learn how to regulate your nervous system, because that also is important. Because both stress works to make it worse, but when you're having your bowel, it makes your stress worse. So it's kind of a vicious cycle. Meditation, breath work, yoga, whatever it is to help restore your nervous system. Also, exercise is great.

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Exercise that's done regularly, this is from randomized controlled trials, actually helps reduce IBS. Even a 30-minute walk can help. Now let's talk about diet. There's a whole diet that's being used. It's called a low... FODMAP diet, low in fermentable starches and sugars, essentially, right? You're not giving the bacteria something to chomp on and then produce gas and make you miserable.

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This is crazy. One in seven people in the entire world is affected by symptoms of irritable bowel syndrome, and many have one or more foods that are known to trigger symptoms like gas, bloating, or diarrhea. Now, carbs and fiber are the most common because they can be fermented.

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So this diet is called the low FODMAP diet and it was developed in Australia, which was extensively researched with Errol Bell. And it's basically considered a low carbohydrate diet. And it can be super effective for treating IBS. Like basically if you eat protein and vegetables, you'll be fine. Okay. Except certain vegetables are not great. We'll talk about that.

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Now, many of those irritable bowel sufferers' symptoms improved on this low FODMAP diet. And clinical research has shown that low FODMAP diets improve the symptoms in 70% of IBS patients. So you both want to do the 5R program, and part of the first R is to remove, and it means removing some of these fermentable starches.

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Real-world studies continue to show that this works, right, in improving abdominal pain, quality of life. So what does actually FODMAP stand for? It stands for fermentable oligosaccharides, which are fructans and galactooligosaccharides, basically oligosaccharides, which means single sugars, disaccharides, like lactose, monosaccharides like fructose.

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Now, by poking fun at their experiences with IBS and bloating and constipation and other gut troubles, women are challenging the stigma around these taboo bodily functions. Now, it's empowering to see these conversations happening openly, but it's really critical to remember these symptoms are not just everyday annoyances to laugh off. They're real concerns that need to be addressed seriously.

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These are all types of sugars that our gut bacteria feed on, and polyols, which are sugar alcohols, right? Which is in all the kind of, quote, health foods that have artificial sweeteners or sugar alcohols to make them sweet, like sorbitol, xylitol, malitol, isomaltol, maltitol, and these are terrible. When I had SIBO, I accidentally got Well, not accidentally.

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On purpose, got a chocolate bar that was given to me by a patient. Says, this is a no sugar chocolate bar. You should love it. And I'm like, great. I was, I don't know, at work and I was a little tired, stressed. I ate it, the whole thing. And it was full of maltitol. And I was in the bathroom and I was miserable. It's really bad. So you have to be careful. So how do FODMAPs foods cause IBS?

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Well, these carbohydrates and sugars are not readily absorbed in the gut and basically they pass through the small intestines and they attract water and they cause bloating and motility changes that can result in diarrhea or constipation. But once they reach the large intestine, the gut bacteria ferment them and they produce lots of gases like hydrogen, methane, carbon dioxide,

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And the accumulation of these gases leads to gas bloating dissension. So what are the foods that have the highest and the lowest amounts of FODMAPs? And what are other things that have FODMAPs like drinks, right? So let's just go through the beverages, apple juice, mango juice, pear juice. High fructose corn syrup sodas, certain alcoholic drinks like beer, wine, all that will make you worse.

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Processed foods, I should say no more, but you know those you should be eating anyway, but cereals with high fructose corn syrup, snack foods with high fructose corn syrup, protein bars, diet foods, often they'll contain inulin or high FODMAP ingredients. So what are the steps to try a low FODMAP diet?

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Well, all these moderate and high FODMAP foods should be eliminated for four to six weeks on the low FODMAP food plan. So for the next four to six weeks, you want to basically do that. Why does a low FODMAP diet eliminate healthy foods? Like, right? Seems like... You shouldn't be eliminating healthy foods, but sometimes it says to like asparagus, right?

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But that actually has a lot of fermentable starches in it. And you basically do this temporarily until your symptoms get better. Now, it's careful if you have an eating disorder or whatever, you know, you want to be aware of working with someone who can help you do this right. But still, you might need to fix your gut and that can be a factor in recovery. even in eating disorders.

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One FODMAP group is introduced at a time, so you sort of go slowly to monitor your symptoms. One food at a time, you start small and you sort of build up your tolerance. Now, some people can only tolerate food at a specific quantity, so maybe they'll have a little bit. They'll be fine. If they have a little more, they're going to be in trouble.

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But some people need to avoid specific foods or FODMAP groups indefinitely, right? There's an app actually that the FODMAP group in Monash University in Melbourne, Australia put together and it's for the public and it provides a searchable database of foods low and high in FODMAPs. It has recipes, recommended food products, and lots more.

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And there'll be a link in the show notes and on their website for more information. You go to monashfodmap.com. It's M-O-N-A-S-H F-O-D-M-A-P.com. Now research shows that tryptophan, which is the precursor to serotonin, which is a neurotransmitter that helps gut motility, can improve

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And today, we're gonna discuss why it's important to move beyond the normalization of this to understanding and treating the issues effectively. Whether it's bloating, constipation, diarrhea, or just an uncomfortable feeling of fullness that just won't go away, these symptoms can be more than just a nuisance. They can seriously impact the quality of your life and a whole slew of chronic illnesses.

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constipation in IBSC because it helps increase intestinal transit time, intestinal motility, which means moving things through, and gastric emptying similar to fiber. So that's good. If you have high levels of tryptophan, though, it could make IBSD worse, meaning your diarrhea predominant. You want to be careful. If you're doing this, I encourage you to work with a practitioner.

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It's pretty restrictive. I don't think everybody needs to be on this, actually. I think there's ways of resetting the gut use of the FIBOR program and helping people eat more normally. But you want to work with an experienced nutritionist or functional medicine practitioner who can help you identify what's going on, what you should be doing.

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And the goal here is to improve digestion, not have a long-term restrictive diet. diet. The good news is we now understand a lot more about irritable bowel than we did. We understand what is driving this food baby. It's called SIBO or SIFO.

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We understand how to treat it in the right way with diet changes, lifestyle changes, the right medication sometimes, the gut repair program, and often traditional doctors might give you the antibiotic, but they won't treat your yeast or fungal issues. They won't put you on a full 5-R program to reset you. They won't make a lot of dietary suggestions. So you'll get recurrence.

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So it can be a problem. You can get recurrence if you don't do it properly. As we wrap up things today, I hope you have a better understanding of the complex world of digestive issues that unfortunately disproportionately affect women. And I really hope to underscore the importance of examining the intersection of diet, stress, and hormonal fluctuations in digestive health, particularly in women.

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And hopefully our discussion on the role of the menstrual cycle and irritable bowel syndrome symptoms, the impact of stress on gut function, the dietary habits that contribute to conditions like SIBO and dysbiosis, helps provide a foundation for really understanding and addressing these issues. Research highlights how hormonal changes affect

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GI motility and sensitivity, emphasizing the need for a tailored approach to treatment. By integrating this knowledge with functional medicine principles, we can really develop the more effective set of strategies to alleviate these symptoms and improve gut health overall.

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It's crucial moving beyond just acknowledging these issues as common complaints that have to be tolerated toward really understanding their biological foundations so we can manage them better and treat them better. And if you're struggling with these symptoms, I would consider working with a functional medicine doctor or using some of these strategies we've discussed and get better.

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You don't have to suffer from this. So thanks again for joining me today and see you next Friday for another juicy episode of Health Bites. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts.

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And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks. It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode of The Doctor's Pharmacy. In fact, an 8% higher risk of irritable bowel is associated with every 10% increment in ultra processed food.

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I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Health and Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the Chief Medical Officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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Now, when we talk about stomach issues, we're really opening up a conversation about a range of conditions, from irritable bowel syndrome to with constipation or diarrhea to indigestion or what we call dyspepsia. or to what some people jokingly refer to as a food baby. I heard that at first from one of my patients and I knew exactly what she was talking about.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org. and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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You know that swollen stomach you get after indulging in a big meal, that bloating, you just feel full and your stomach pooches out? That ain't normal, okay? Something's going on, we're gonna talk about what it is and how to fix it. Now behind these common experiences lies a complex interplay of dietary habits, hormone fluctuations, and even stress and toxins, all of which affect our gut health.

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Now, our gut is our second brain. There's more neurons in our gut than our spinal cord. The bidirectional relationship between irritable bowel and inflammatory bowel and anxiety, depression, stress is really clear. They make each other worse, okay? Gut bacteria produce hormones and neurotransmitters like serotonin, GABA, and dopamine.

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And if we don't have the right gut bacteria, we can't produce these neurotransmitters that help regulate our nervous system and our immune system. So all that kind of sets the stage, right? So what then causes irritable bowel and stomach issues? Well, it's different for everyone, and we'll go through the reasons. Poor diet and lifestyle are at the top of the list, right? The biggest driver.

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A population-based prospective cohort study published in the Journal of Clinical Nutrition found that an unfavorable lifestyle, looking at modifiable lifestyle factors like weight and BMI, smoking status, diet, physical activity, sleep, and alcohol consumption, were associated with a 56% higher risk for irritable bowel compared to a favorable lifestyle versus a 12% higher risk among those

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who are at higher genetic risk compared to those at low genetic risk. So basically lifestyle had a greater impact on IBS than genetics. So maybe some people have families with irritable bowel and there may be some genetics there, but combined genetics and lifestyle has a cumulative effect. Also people are under eating real food.

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They're under eating nutrient dense whole foods with the right amount of protein, good fats, and all the amino acids they need to function. They're overeating ultra processed foods, right? Even healthy, quote, plant-based vegan plant meats, You know, I call it a plant meat, plant-based meat, because it's made in a plant, not grown in a plant.

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And gluten-free foods, which are often junk food, they eat ultra-processed foods that are high in refined sugars and carbs and refined oils, low-quality protein, like soy protein isolates and processed stuff. In fact, a large-scale prospective cohort study reported that compared to the lowest

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consumption of ultra-processed food, the highest consumption of ultra-processed food had a significantly higher risk for irritable bowel. In fact, an 8% higher risk of irritable bowel is associated with every 10% increment in ultra-processed food. And we eat about 60% of our calories as ultra-processed food. That's a 48% increase in irritable bowel given the diet we eat.

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Now together, the under-eating of the good stuff and the over-eating of the bad stuff increases the risk of nutrient deficiencies like B12, iron, zinc, omega-3s, And that actually affects how our gut functions and heals. Also, our diets are often causing disturbances in our gut, and that can affect low stomach acid. It can even be from taking acid-blocking drugs.

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What else can cause disruption of the gut? Food sensitivities. food allergens, environmental allergens, all can be a factor. And one of the most common food sensitivities, gluten, dairy, eggs, corn, soy, often grains and beans. Alcohol is not a sensitivity so much as just a gut toxin. What these do is they tend to lead to the overgrowth of bad gut bacteria we call dysbiosis.

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And we eat about 60% of our calories as ultra processed food. That's a 48% increase in irritable bowel given the diet we eat. Now together, the under eating of the good stuff and the overeating of the bad stuff increases the risk of nutrient deficiencies.

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And dysbiosis is basically the phenomena of the imbalance of of bugs in your gut that creates more bad bugs and less good bugs. And what does that do? Well, that leads to a leaky gut and inflammation in the body. It can lead to motility issues. It can lead to overgrowth of bacteria, the bad bugs in the wrong spot.

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It can lead to what we'll call a CFO, or small intestinal fungal overgrowth, what some people refer to as candida, but it can mean many species of fungus. And a lot of these symptoms overlap with IBS, right? Bloating, gas, cramping, diarrhea, constipation, So let's get into a more detailed conversation about SIBO, because this is really at the root of so many people.

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Now, whether you have IBSD or C, constipation or diarrhea, there may be different bugs involved. And there's a number of different gases we measure.

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because what we're seeing is when you have overgrowth of bacteria, they ferment the food you're eating, particularly starches and sugars and fermentable carbohydrates, and that causes the production of gases, and those gases are what causes distention and the food baby. The first thing that goes wrong is what we call dysbiosis. We talked about that briefly, but there's a lot of reasons for that.

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It's our poor ultra-processed diet, it's our lack of fiber, it's too much starch and sugar, Alcohol, artificial sweeteners, all kinds of stuff. And from drugs, too. Antibiotics, steroids, the birth control pill, acid blockers, which are so common, like Prelocec or Prevacid. All these can balance the gut flora.

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Psychological stress, high-carb diet, alcohol, environmental toxins, all these things cause this problem of dysbiosis. And they also can affect the motility of the gut. And there's a lot of things that cause motility issues. It can be diabetes. It can be GLP-1 agonist, by the way. And I worry about how they're affecting people's GI tract. Drugs like Ozepic.

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And we're seeing even things like small bowel overgrowth. And also we're seeing risk of bowel obstruction because of the way in which it affects the gut. So I'm a little worried about that. But they can be a helpful class of drugs. I just think they're overused. But when you have important mortality from stress or from...

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different kind of inflammatory bowel disease, it can again cause a backup and growth of bacteria in the wrong spot. Basically, you've got like 10, 12 feet of large intestine and about 22 feet of small intestine.

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Before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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And mostly the small intestine should be mostly sterile, but when the bacteria migrate up to the top of it and then the food ends up hitting it first, that's when you get this food baby stuff. Now, stress also will have an effect on your bacteria. They actually are listening to your... thoughts, right? Your bacteria listening there. When you have stress, also it increases permeability of the gut.

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It causes leaky gut. It affects motility, slows it down, and affects immune system function. So it's quite common. One of the things that happens is a low stomach acid. A low stomach acid is not that common, but it can be in degrees. The more severe form is...

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achlorhydria, which happens when you get older and you get atrophy of your stomach, or if you have B12 deficiency and so forth, that can really affect this. But there's a lot of reasons for it. But a lot of the reason is because we take these acid blocking drugs, right?

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And that leads to low stomach acid, and that leads to changing the pH, and that leads to the pH of the small intestine changing and the overgrowth of fungus and bacteria that shouldn't be there because of the change in climate. But aging itself leads to this. Chronic stress leads to low stomach acid.

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Certain intestinal infections like H. pylori, autoimmune diseases like hypothyroidism, certain medications, obviously, for blocking stomach acid with acid blockers or PPIs, antacids, certain nutrient deficiencies, which are important for the production of gastric acid like zinc and B vitamins. If you're low in those, that can cause low stomach acid. Also, poor diet will cause SIBO, right?

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High intake of processed foods, sugar, unhealthy fats, also has a negative impact on SIBO and also stomach acid. Also, if you're not eating properly, irregular meal times, eating too quickly, overeating, you'll tend to potentially get SIBO. And this allows bacteria to colonize the upper intestine, which is supposed to have low levels of bacteria. All right, so this is sort of what it is.

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Basically, bad bugs growing in the wrong spot, fermenting the food you're eating, causing you to have a food baby and be miserable. and have all sorts of other consequences on your mood, your energy, your cognitive function. It's not just your stomach that's being affected here. Now, how do you diagnose it? Well, we use a breath test, and there's a number of different kinds of breath tests.

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There's lactulose, there's glucose, and another test called TrioSmart test. But essentially, we're looking for three gases that are produced after we give you a digestible sugar, like lactulose or like glucose. And what these do is they actually help you to identify whether or not you're producing extra forms of these gases because of the small intestinal bacteria.

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The TRIO SMART test looks for three different gases, developed by Mark Pimentel and others at UCLA. It looks for methane, which is commonly associated with constipation, hydrogen, more likely to have diarrhea, and hydrogen sulfide. which is often not tested for, but it can be important to find, particularly in tough cases of SIBO. I particularly use the TrioSmart test.

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You can learn about it online. Your doctor can order it, but it's a really important test. There are stool tests that help, and that'll help you identify what's going on in the gut. Maybe it helps you look at the overall health of the microbiome, six underlying issues. It can help you identify yeast overgrowth, lack of short-chain fatty acids, lack of

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important bacteria like acromantia, low growth of bacteria. So all that is sort of like clues that things are going on. Also use organic acid testing, a urine test, because a lot of the metabolites from overgrowth of fungus or bacteria will show up in the urine, and you can measure these, and it's another clue.

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If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com. And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products.

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And there are certain blood tests that are important to look for nutrient deficiencies that can affect SIBO or your body, like B12 or iron, that maybe also are a clue to malabsorption. So what's the traditional approach? Well, there's some pretty good approaches in traditional medicine, but they kind of like stop short. They give you an antibiotic to clear out the bacteria.

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That's kind of an advance from what we used to do when I was in training, but it doesn't really address the full spectrum of what's going on in the gut. So what's a good comprehensive functional medicine approach to treating irritable bowel and also the related GI stomach issues? Well, we have a methodology. It's basically a system of how we approach people with gut issues.

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It's called the 5R program. The first is to remove. Remove the bad stuff. Remove foods that might be bothering you, bacteria, parasites, yeast. Get rid of the bad stuff. The second is replace. Replace what's missing. Probiotics, prebiotics, enzymes, and so forth. The third is to re-inoculate, which is use probiotics. The fourth is to repair.

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That means repair the gut lining with the right nutrients that heal the leaky gut. and repair your gut lining. The fifth is to restore, which means to regulate your nervous system and stress. So let's go through the five R program in more detail. The first R is to remove. Remove common triggers for problems with the gut.

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These are commonly known as food sensitivities, not true allergies, or just things that your body shouldn't be eating that much of. gluten, dairy, corn, soy, sometimes eggs for people, certainly ultra-processed foods, certainly refined carbs and sugars, and alcohol.

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Now, a landmark paper published in the prestigious British medical journal Gut found that eliminating foods identified through the delayed food allergy test, which is not typically well accepted by traditional medicine, it measures IgG antibodies, not true food allergy, but food sensitivity, when they eliminated those foods, they dramatically improved their IBS symptoms.

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The next thing we want to get rid of are the bad bugs, right? And that means identifying what they are through testing, maybe it's a breath test, maybe it's stool testing, urine testing, but it involves getting rid of overgrowth of bacteria, overgrowth of fungus, overgrowth of parasites, through sometimes medications or herbal therapies. Now, the typical medications used are antibiotics.

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Rifaximin is the most common one now used. This is a non-absorbed antibiotic approved for irritable bowel. And a randomized trial published in the Amil of Internal Medicine showed that using Rifaximin for 10 days resulted in dramatic improvement in bloating and overall symptoms of irritable bowel syndrome by clearing out the overgrowth of bad bacteria. But sometimes you need to use combinations.

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Welcome back to another episode of The Doctor's Pharmacy and Health Bites, where we take juicy little bites into our current health topics. I'm Dr. Mark Hyman, and today we're diving deep into a topic that affects millions of people worldwide and yet often goes undiscussed in public. stomach issues.

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For example, if you have methane SIBO, you might need neomycin. Sometimes there's resistance. You need to use Bactrim or other antibiotics. But it's important to work carefully with your doctor on this. Also, you might need an antifungal to get rid of the bad bugs like Diflucan, Nystatin, or Spornox. You might need an antiparasitic if you find you have a parasite like Alinea or Flagyl.

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And then there's some herbal therapies that can be really helpful. There's a product called Atrantil or Atrantil, which is a specific herbal formula that's designed for methane placebo. That's if you have high methane on your test and tend to have constipation. Certain antibiotics like neomycin can be also important for methane placebo.

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There are certain herbs that I like to use like candabactin AR and BR, which are herbal therapies for bacterial and yeast overgrowth can be great. Sometimes I use a combination of antibiotics followed by herbs for a while. And I will treat people with an antibiotic regimen and then follow it up with...

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Herbal antimicrobials include oregano, berberine, wormwood, yarrow, thyme, ginger, licorice, and other things. And that's the first R. And also we look at toxins. That's the other thing is to remove toxins. So we have heavy metals, we have pesticides, chemicals, all those need to be reduced or removed.

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Personally, I had severe SIBO from mercury poisoning because it poisoned all my digestive function and enzymes and it didn't work. And I had to fix that. Now, the next R is to replace. So digestive enzymes and hydrochloric acid. And I use digestive enzymes. There's different kinds like digestive enzyme ultra from pure encapsulations. There's digest gold. There's a lot of other ones.

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There's spectra time 9X, which is an animal-based enzyme from metagenics. By the way, all these supplements I mentioned, you can find, they're usually through professionals, but I've curated some of the best in class that I've used for my patients that are available through me. And you can just go to drhyman.com and go to the supplement store there and you'll be able to find it.

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Understanding Menopause: Expert Tips on Curbing Hot Flashes and Mood Swings | Dr. Mark Hyman

Coming up on this episode of The Doctor's Pharmacy. You see, on average, women lose about 1% to 2% of their bone density per year during perimenopause and menopause. And the rate of bone loss can be even higher in the first five to seven years after menopause.

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Now, these help neutralize free radicals. They protect against oxidative damage or rusting. And it's awesome. And estrogen itself has direct antioxidant properties due to its chemical structure. We call it phenolic structure. Now, the phenolic structure is similar to what we call polyphenols, which are

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Basically, these plant compounds are anti-inflammatory that help neutralize these free radicals. And there's these phytoestrogens, but I don't like that term because it kind of means that they're stimulating the estrogen receptor, but they're actually modulating it in a beneficial way, and they don't actually cause estrogenic effects. They just help modulate it in a good way.

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That's where Vivo Barefoot comes in. These shoes are all about bringing your feet back to life. wide, thin, flexible, so your feet can move the way nature intended. Plus, they've got Vivo Health, a platform loaded with corsets to help you maximize your foot health and overall wellness. And here's the kicker, Vivo Barefoot is committed to sustainability and regeneration.

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And there's ones from soy for like, for example, genistein and dadzine, and they are found in soybeans. Now, there's other plant compounds that also help, like lignans is the type of plant phenolic with weak estrogen activity in the body. And they're found, guess where, in flax seeds. So they really help a lot in terms of the overall sort of hormonal balance.

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So I highly recommend flax seeds for women in general for lots of things, for constipation and for omega-3s and particularly for helping with hormonal balance. Estrogen also impacts insulin sensitivity and glucose intolerance, meaning it helps regulate your blood sugar, which is key for preventing heart disease and maintaining your metabolic health.

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So estrogen plays a huge role in insulin sensitivity and keeping your metabolism healthy. It upregulates the expression of something called glucose transporters in our cells, which is basically our muscle and fat tissue. So essentially, you know, the ability to get glucose out of your blood depends in part on energy.

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It also helps maintain muscle mass, which is key for insulin sensitivity, and it influences accretion of something called adipokines. These are hormones released by fat cells by promoting subcutaneous fat storage rather than a visceral fat. Now, the visceral fat's the dangerous fat. That's around our belly. That's linked to prediabetes and some resistance.

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And when you lower estrogen levels during menopause, It increases a woman's susceptibility to insulin resistance and to weight gain, particularly around the belly. Women notice that. They get more little pudgy around the middle. That's because of this reduction in estrogen. And eventually, it can even contribute to the risk of type 2 diabetes. What about your brain? Well, brain is important.

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And research shows that estrogen has a very important role to play in your brain. It's a neuroprotective compound. meaning it protects your brain and it's involved in keeping the brain healthy and firing all cylinders. And how does it do that? Well, it helps do it through reducing inflammation in the brain.

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It modulates the activity of brain immune cells to maintain a healthy brain environment and enhances something called neuroplasticity, which is the ability to grow and strengthen neurons and the connections between neurons. It also influences the production of our neurotransmitters, serotonin, dopamine, which helps support mood and cognition.

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And so it upregulates BDNAF, which is essentially like miracle growth for the brain, which promotes the survival growth and the differentiation of neurons and increases connections between them. So your brain's more connected and functional. Also, it protects against something called amyloid beta buildup and toxicity.

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Now, this is the protein amyloid that accumulates and forms plaque in the brains of people with Alzheimer's, which is why we've seen some data that estrogen is protective against Alzheimer's, which is kind of cool. And that means when estrogen levels decline, the opposite happens, right? Your brain gets more inflamed. You get more brain fog.

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Astoundingly, 22 billion pairs of shoes are made every year on complex, most... toxic supply chains and they're all ending up in landfills. Vivo makes its shoes with either natural or polycircular materials that have the Re-Vivo platform where they repair, recycle, and recondition shoes to keep them out of landfills. It's time to let your feet feel the ground again.

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maybe serotonin, dopamine decrease, which can lead to low motivation, maybe make you anxious, your mood changes. It's not because you're crazy, it's because your hormones are changing. Sadly, your risk of dementia goes up and your cognitive decline goes up. So it sounds kind of bummer, right? It's all bummer data, but actually the reason I'm telling you is because you can do something about it.

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There's so much you can do about it to prevent all these things and to support your body during this whole time and minimize all these things. So You can't just kind of go through and ignore it and pretend everything's happening fine and not pay attention. You got to pay attention and you got to take care of yourself, ladies, because here's the deal.

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Most women in this period of their life, perimenopause, or menopause, it's called the sandwich generation. They're sandwiched between their parents and their kids. They're teenage kids and they're olding, aging parents. Plus they're probably in the middle of their career and there's a lot of stress. So you got to take care of yourself.

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Like that thing they say on the airplane when you put the oxygen mask on yourself first, then you put on your kid. That's kind of what you got to do. And if you do that, then you can preserve your brain function. You can preserve your body. You can protect your heart. You can feel good. You can continue to live a happy, healthy, thriving life.

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But the more proactive you are about it now, the easier the transition is going to be. If you heard me talk recently, you probably know how much I love Himalayan tartary buckwheat, a gluten-free seed loaded with longevity-promoting nutrients. My good friends at Big Bolt Health have been carefully growing and researching this ancient plant for years.

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After tons of positive feedback from me and thousands of customers, they produced the world's first 100% organic Himalayan tartary buckwheat sprouted powder that's easier to digest, richer in vitamins and minerals, and contains up to 10 times more plant nutrients like rutin and quercetin.

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I love this as a topper in my yogurt, a sprinkle on savory meals, or as an easy add to my smoothies and protein shakes. The sprout powder has no fillers, additives, or sugars, and is farm sprouted and packaged in the USA. Right now, Big Bolt Health is offering my listeners a special offer of 30% off this amazing product. You can try it now by heading to bigbolthealth.com and use the code DRMARK30.

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Again, that's bigbolthealth.com. Here's the problem with traditional medicine. It just doesn't know how to deal with this very well. It's like, okay, take the pill until you're 50 and then we'll switch you to hormone replacement therapy. Well, that ain't the answer, right?

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Conventional docs don't take a proactive preventive approach to help protect against bone loss, against muscle loss especially. They don't really focus on preventing high blood pressure, heart disease, or protecting your brain during this time. I mean,

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Basically, you might get a platitude, well, just exercise and eat better and, you know, manage your sleep and stress, but that's not very helpful information. And that leads a lot of women to suffer. The truth is they don't have to, right? They don't really have to. So let's first talk about where conventional medicine gets the approach to hormone replacement therapy wrong, right?

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So head to vivobarefoot.com slash Dr. Hyman to get 20% off. That's V-I-B-O-B-A-R-E-F-O-O-T.com forward slash D-R-H-Y-M-A-N and use the code HYMAN20 and feel the difference today. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale.

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Often what they'll do is to wait until symptoms appear to do anything about it, which is often late. And even when they do, their interventions just don't support the transition. They just manage symptoms with SSRIs and hormone replacement therapy. I mean, they now have a drug for PMS. It was called Prozac.

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They changed the name to Serifam, exactly the same drug, just to make it sound like it was for women. But it's kind of ridiculous. I mean, it's not a Prozac deficiency, right? There's a change that happens. Sometimes hormones can be helpful and doctors will prescribe them, but they don't usually do it right.

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They don't do the right kind of hormone therapy and they use conjugated or equine estrogen. That's horse estrogen. I mentioned the urine, pregnant mare's urine or estrogen. And that's been linked to a ton of problems, right? Initially, hormone replacement was seen as highly beneficial based on some observational studies because they weren't really clinical trials.

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They just looked at population and shocked them over time. And it was the nurse's health study. And they found that, you know, we're 130,000 women. They fought for decades and seemed like the women who took the hormones did better, right? They had less heart disease, breast cancer, dementia, osteoporosis, everything. Seemed great. But it wasn't hormones that were doing that per se.

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It was really their lifestyle. We call it the health user effect. So there was a large trial, billion-dollar study funded by the NIH called the Women's Health Initiative and kind of turned upside down these findings. Now, this is a study of over 160,000 women who are postmenopausal who were either on combined estrogen or progesterone therapy or estrogen only. And they use synthetic forms.

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They use pregnant marriage urine and they use synthetic form of progesterone or progestin, which is often very problematic. And now these results were published in a prestigious journal called the Journal of the American Medical Association. Essentially, they showed that hormonal replacement therapy actually increased the risk of heart attacks, breast cancer, strokes, dementia, and blood clots.

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You really got to be on top of this, get your bone density checked early, check it regularly, and find out what's going on so you don't get into trouble. Now, I've been drinking AG1 every morning for many years, and it's become a core part of my routine. In just 60 seconds, I get a daily dose of vitamins, minerals, prebiotics, probiotics, and adaptogens all in one scoop.

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And they wound up discontinuing the study early because the results were so shocking and they didn't want to harm women further. That study caused a lot of problems because all of a sudden you got 50 million women overnight, boom, stopped hormone therapy and they were miserable, right? And it led to a shift in their recommendations around hormone therapy being very much anti-hormone therapy.

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The problem was that they didn't really get into the nuances, and they didn't look at the type of hormone, dosage of the hormone, the method of application, is it a pill, is it topical, timing of hormones. It's really subtle and personalized. The truth is that hormone therapy can be used, and I would like to call it hormone optimization therapy, because you don't want to overdose

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You want to do the right forms. You want to do bioidentical forms. And women who actually begin hormone therapy within six to nine years after menopause can start to benefit from the therapy. But starting it too late after menopause may increase risk. So you got to be careful about when to start.

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Now, hormone therapy may also help women in perimenopause and helps to reduce symptoms and provide relief. But You've got to be very specific and personalized based on the symptoms and the form and the type of hormones used really matter. So in functional medicine, we do things differently. First, personalization matters.

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Not everybody's the same, especially when it comes to hormone replacement or hormone optimization therapy. It's just not for everyone and has to be personalized. And you have to look at a patient's history. You have to look at the risk, the benefits. You want to minimize the risk, maximize the benefits.

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And second, most importantly, we use bioidentical hormone replacement therapy or hormone optimization therapy. This means you're using hormones that are the exact same biochemical as your body makes. Your body knows what to do with it because it ain't pregnant marriage urine or some weird science project that looks like progesterone, but really isn't. It has all sorts of other side effects.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, hymenhive.com.

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These are chemically identical to the ones the body produces. Also, the type of hormone matters. There are so many types of hormones used in functional medicine, which... really emphasizes the personalization and addressing the root causes of the imbalances. And we have to think about all the hormones. You have to optimize thyroid and insulin.

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You have to optimize your adrenal hormones and your sex hormones. All of them interact. Before we even think about someone being a good candidate for hormone therapy, we're gonna do a bunch of stuff first, right? Because sometimes you don't need it. If you start with diet and nutrition and lifestyle changes, first, they can be highly effective. And in many cases, all the symptoms go away.

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But you gotta be proactive about it. The earlier you do things, the better. So if you start with these principles now, in your life earlier, you're gonna struggle less. You're not gonna have a lot of symptoms. And you might have a lot better experience through this whole transition period. And I just can't emphasize this enough. Preventive medicine is the best medicine.

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What should you be avoiding, right? You want to be avoiding certain things that cause worsening symptoms, things that cause inflammation, that cause imbalances in hormones that make menopausal symptoms worse and perimenopause worse, right? And it just worsens the whole experience of hot flashes, night sweats, and sleep problems. So what are those things that make things worse?

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Well, I don't think you're going to be surprised, right? It's sugar, it's refined carbs and flour. It's alcohol, really bad. If you're a woman and you're having hormone issues and you're drinking, it's gonna be really bad for you, I promise. Because alcohol is basically a liver toxin and it affects your ability to eliminate excess estrogen, worsening all your symptoms.

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Also, don't eat those ultra processed foods. They're high in inflammatory oils, trans fats. and sugars and refined flours. It's basically a science project you don't want to be eating. And if you're wondering more about what they are and you're listening to this for the first time, check out my podcast at Doctors Pharmacy and others that I've done on the dangers of of these ultra processed foods.

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Now, you're also going to want to stay hydrated, right? When you're dehydrated, your skin becomes drier and estrogen also, as it goes down, makes the skin a little drier. Estrogen helps the skin produce oil, it helps retain moisture. So kind of important to stay hydrated. So drink about half your weight in ounces per day of water.

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So if you're 120 pounds, that's 60 ounces, a couple of liters of water. It's not terrible. Also, I encourage you to add electrolytes. I think that really helps to add a little electrolytes. You can just put a pinch of sea salt in and squeeze a lemon. That's enough. Or you want a little extra magnesium. Zero sugar electrolytes like... Element, LMNT, or we call it Element, or Lightshow.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website Supplement Store for a summary of my favorite and tested products. Hey everyone, it's Dr. Mark Hyman. Ever wanted to ask me your health and wellness questions directly? Well, here's your chance.

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Now, supplementation is also important for correcting a lot of nutritional deficiencies that are common. And they're so common, over 90% of us are deficient in one or more nutrients. So one of my favorites for menopause, magnesium, particularly magnesium glycinate, 400 to 600 milligrams a day, which helps hormone balance and sleep and mood swings. You can take it at night.

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Calcium citrate if you are worried about your bone health, but you can get a lot of that from diet, a lot of that from diet. So leafy greens, sesame seeds, tahini is great. I love tahini for calcium. Chia seeds, very good. So you don't need to get it all from pills, but probably about 600 milligrams a day that helps with bone health and other factors.

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Vitamin B6 is really important in estrogen metabolism. So 50 to 100 of B6 folate, preferably in the form of methylfolate, about 800 micrograms a day helps hormone metabolism clearance. So there's a whole process of methylation, talked about in the podcast before, but this also affects estrogen metabolism.

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You need to methylate your hormones in order to excrete them and detoxify them, and you need methylating vitamins. This is B6, methylfolate, and B12 in the form of methylcobalamin. about 1,000 micrograms a day. A lot of other things can help, like evening primrose oil. It's a form of fat called GLA. About 500 milligrams, one or two capsules twice a day with food helps hormonal balance.

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Fish oil, EPA, DHA, about 1,000 milligrams once or twice a day. Also really important for regulating inflammation, hormonal health, and lots more. Also, you might support your liver detoxification. Taurine can be very helpful with that, about 500 milligrams a day, which helps support hormone metabolism and liver detox.

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Probiotics, really important to keep your gut healthy because the gut has a huge role in hormone metabolism. So five to 10 billion organisms per day at least to help normalize estrogen and hormone metabolism. I love seed probiotic. You can use that. one of my favorites, broad-spectrum probiotic.

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Black cohosh, often used with hot flashes and other menopausal symptoms, although it really helps sleep and reduces irritability when you combine it with lifestyle changes. So there's a lot of supplements you can take. There's more herbs and things that work. Stress, also a big factor, right? Stress has a huge impact on menopausal symptoms.

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More stress, worse symptoms, and more severe and more frequent. So stress increases the production of a hormone called cortisol, That's the body's stress hormone. And when you have high cortisol levels, it disrupts this balance, this delicate balance between estrogen and progesterone, which are already kind of wacky during perimenopause.

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I have an exciting exclusive event coming up that you can be part of as a thank you for being a loyal listener on The Doctors Pharmacy. On Wednesday, December 4th, I'm hosting a live digital experience called The Diet Wars, and I want you to join me. I'll be chatting with Dr. Gabrielle Lyon, a board-certified family doc,

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So chronic stress leads to adrenal dysfunction, where adrenal glands just kind of overworked and And often women in their 40s are overburdened by family and work and older parents and stress and midlife crisis and whatever. Basically, you end up with a lot of trouble with cortisol. And that works as menopausal symptoms, fatigue, mood swings, sleep disturbances.

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And also, stress activates something called the sympathetic nervous system, which is not sympathetic at all. It's kind of harmful. And when it's over-activated, and that causes higher heart rate, blood pressure, can make sugar cravings worse, make you have insomnia, hot flashes, night sweats.

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It can lead to mood swings and weight gain, depression, headaches, joint pain, all kinds of digestive issues. So not good. So you really want to learn how to regulate stress. It's not something we learn, right? It's something we have to actually educate ourselves about and learn how to manage our stress. So Lots of things you can do there. Yoga, meditation, breath work, exercise is great.

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I love it as a stress reliever. Deep breathing, mindfulness, all kinds of practices are great. Next, you want to eat a real food. Just eat whole food diet, get rid of processed food, don't eat crap, prioritize sleep. Getting enough sleep is important. Sometimes you do need help. If you're having struggle, you might need hormone support or other support to sleep.

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The other thing that can happen for stress is great that you can use is adaptogenic herbs. Things like ashwagandha, particularly at night, rhodiola. lemon balm, cat's claw, and that can be really helpful. Also, don't be alone. Find your friends who are going through this. Share your experiences going through this with people, and they can help teach you what might be helpful.

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So you don't have to suffer, bottom line. Menopause symptoms and perimenopausal symptoms are optional if you know what to do. if you manage them with lifestyle, the right nutrients, supplements, potentially hormone support, all really important. So my friends, as we wrap up today's podcast on preparing for menopause, it's really clear that this transition doesn't have to be so daunting, right?

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By understanding these hormonal shifts that occur, by taking proactive steps to support your body, you can really navigate this phase with grace, with confidence, And remember, menopause is a natural part of life. It's not a disease, right? And with the right knowledge and the tools, you can manage the symptoms and maintain your health and well-being.

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You know, whether it's dietary adjustments, stress management, maybe exploring the role of hormone replacement therapy, there's lots of ways to ensure that you are going to continue to thrive during this stage of life and feel good, right? The key is to be proactive. So work with your healthcare practitioner. hopefully a functional medicine doc, and tailor your plan that's right for you.

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and New York Times bestselling author as we tackle one of the biggest wellness questions out there. Which diet really gives you the best shot at optimal health? Should you be a vegan? Should you be a carnivore? Or somewhere in between? From paleo to vegan to carnivore and GLP-1s, we'll break down the science, debunk the myths, and share our expert perspectives to help you

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So thanks again for joining me today. And don't forget to rate, review, and follow The Doctor's Pharmacy wherever you get your podcasts. Stay healthy, stay informed. I'll see you next Friday for another episode of Health Bites. Thanks for listening today. If you love this podcast, please share it with your friends and family.

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks.

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It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Health and Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Make the best choices for your health. And here's the best part. You'll be able to interact with me and chat with our amazing community in real time during the event. Plus, if you're a VIP ticket holder, you'll get to join an exclusive Q&A after party where you can ask us all your questions directly.

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The Diet Wars is a one-time only experience that you don't want to miss, including limited edition merch. It's all happening live on Moment by Patreon. So mark your calendars for Wednesday, December 4th at 9 p.m. Eastern, 6 p.m. Pacific, and head over to moment.co forward slash Mark Hyman to get your tickets. I can't wait to see you there.

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Welcome back to another episode of the Doctor's Pharmacy and Health Bites, where we take juicy little bites into current health topics. And today, we're talking about menopause. That's right, menopause. And this is a significant phase in a woman's life. It's surrounded by uncertainty, physical changes that are kind of hard to navigate for some women.

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But understanding what's happening in your body and how to prepare for those changes just makes all the difference in going through it and actually surviving. Today, we're going to dive into the transition known as perimenopause, the years leading up to menopause and around the menopause where your hormone levels begin to shift. And that sets the stage for the eventual end of your menstrual cycle.

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So during perimenopause, there's a decline in estrogen and progesterone, and that can lead to all kinds of symptoms, or there can be kind of fluctuations in hormones and up and down, and that can cause hot flashes and mood swings and sleep disruption, and it can affect up to 85% of women. But it's really important to remember that every women's experience is unique.

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And some may just kind of breeze through it with little or no symptoms, while others might find it more challenging. What's really crucial is being proactive about your health. Understanding the changes that are occurring in your body and knowing the steps you can take to support your body through the transition.

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The biggest difference I've noticed is in my gut health. AG1's prebiotics and probiotics have really helped with my digestion and bloating. In fact, AG1 can double the amount of healthy bacteria in your gut, which helps with regularity and overall comfort. Plus, AG1 is made with bioavailable ingredients that are easy for your body to absorb.

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In this episode, we're going to explore the hormonal changes that occur during the perimenopause and menopause and the impact it has on your overall health and the steps you can take to ease the transition. From diet and lifestyle adjustments to understanding the role of hormone replacement therapy or hormone optimization therapy, as we like to call it now, We'll cover it all.

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So let's get started on this journey to better understand and prepare for menopause. So menopause doesn't just happen overnight, right? It takes years of gradual changes in hormone levels. And there's a transitionary phase, and this phase is called perimenopause. Peri just means around, right? What is perimenopause? Perimenopause is when a woman transitions from her reproductive years

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where she's having a regular period to menopause. So how does a woman know when she reaches menopause? Well, basically, technically, the medical definition is she goes for 12 months without a period. in a row, 12 months in a row. But the truth is, it's not always so straightforward or simple.

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Now, it's a normal phase of aging that happens to women in their early 50s, sometimes earlier in their 40s, sometimes later, but it's generally around 52, and it marks the end of her reproductive years.

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Now, during perimenopause, which can start as early as the late 30s or even early 40s, estrogen and progesterone levels change significantly, and that can result in all sorts of changes in the body, including irregular periods, either close together, far apart,

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heavy bleeding, clotting, PMS getting worse, hot flashes, mood swings, depression, night sweats, sleep disruption, all that stuff can happen. Now, not everybody gets this. In fact, in Japan, I don't think they have a word for hot flashes because of how they eat. Every woman experiences menopause slightly differently. Some women don't really experience any symptoms, but many, many unfortunately do.

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The good news is you don't have to suffer. There are ways to deal with this where you don't have to suffer at all. And I'm going to tell you what those are if you stick with me with this podcast. If you don't deal with it, you know, 85% of women have some significant symptoms that disrupt their quality of life. And they're influenced by a lot of factors, genetics.

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If your thyroid's working or not, a lot of women are hypothyroid. About one in five women are hypothyroid. Many of them are not diagnosed, and that can affect your hormonal balance. Various kinds of changes that women get like PCOS or polycystic ovarian syndrome, how many pregnancies you've had and other factors, lifestyle,

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Your stress level, your physical activity, exercise plays a big role in regulating hormones. Environmental toxins are a big one, like BPA, phthalates, heavy metals. All these are endocrine disruptors. They're hormone disruptors. They cause what's called hormonal chaos. And I read a book years ago called Hormonal Chaos by Thea Colburn. She's like the Rachel Carson of today.

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I think she might have passed. But this was a very powerful book for me. I read it many years ago that kind of helped me understand the role of these environmental... and toxins that act like estrogens in the body and are extremely toxic.

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And there are a lot of things, though, that you can do to support your menopause transition proactively and make it really seamless and easy using the principles of functional medicine. Now, my colleagues and I at the Ultra Wellness Center in Lenox, Massachusetts, we use many of these strategies for our perimenopausal patients, and we're going to get into what those are today.

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Understanding Menopause: Expert Tips on Curbing Hot Flashes and Mood Swings | Dr. Mark Hyman

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And it's non-GMO with no added sugar, a clean foundational supplement that supports whole body health. So this holiday season, try AG1 for yourself or even gift it to someone special. It's the perfect time to focus on supporting your body with an easy and surprisingly delicious daily health drink. And that's why I've been partnering with AG1 for so long.

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But first, let's discuss what happens in the body from a hormonal standpoint during the transition from premenopause to married menopause. Now, I didn't become an expert on this on purpose, but I have worked in Canyon Ranch, which is a health resort, in my 30s and 40s for almost 10 years where basically my patients were women in their 30s to early 60s.

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And so I got to really understand what people were experiencing, what they were suffering, how to work with them, and how to help optimize our health. So what happens during perimenopause? Well, a lot of things can happen. Ovaries are not necessarily ovulating every month. And you can have these things called anovulatory cycles. You might have less estrogen.

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You'll have less progesterone because that only happens when you ovulate and you get a sac on your ovary that's called the corvus luteum that pursues progesterone. And that basically leads to these hormonal imbalances. That's the take-home here. And you can have low estrogen, high estrogen, low progesterone.

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Now, these sort of swings in hormones are often irregular, and they're responsible for many of the menopausal symptoms, right? The hot flashes, night sweats, vaginal dryness, that comes with lower estrogen. The drop in progesterone can actually happen earlier than the drop in estrogen. And that, they result in an ovulatory cycle. So these are cycles where you just don't ovulate, right?

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The egg doesn't come out. You kind of run out of eggs. You know, you're born with a certain number of eggs and they decline over time. And eventually you kind of always get pooped out and you just don't produce an egg. And when you don't produce an egg, that leads to a drop in progesterone. And that progesterone drop leads to what we call unopposed estrogen.

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So it's either an absolute or a relative increase in estrogen to progesterone that leads to all sorts of symptoms. And early on in the perimenopause, you can get heavy periods, irregular periods, long periods where you don't have a period, then you have heavy clots. You can get fibroids and worsening PMS symptoms, all because of this drop in progesterone.

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Also can lead to many, many other things, as we mentioned, in terms of sleep issues and mood issues and headaches and fatigue. And over time, estrogen levels will drop, but sometimes they can actually be quite high. And that's when you get breast tenderness, fluid retention, clotting, heavy bleeding, increased history of uterine cancer. All those things happen in the perimenopause.

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What about testosterone? Well, testosterone levels also go down in women as they approach menopause due to aging and a natural decline in ovarian function, which is where half of their testosterone is produced. The rest is produced actually in the adrenal glands. And this results in a loss of libido, sex drive, loss of energy, motivation.

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Every week of November, AG1 will be running a special Black Friday offer with a free gift for your first subscription. In addition, the welcome kit with vitamin D3 and K2. So make sure to check out drinkag1.com slash hymen to see what gifts you can get this week. That's drinkag1.com slash hymen to start your holiday season off on a healthier note while supplies last.

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And these changes in hormones also have widespread effects on the rest of a woman's biological system. So what are the physiological changes that happen? Well, as women approach menopause, their hormone levels begin to decline and their risk of various diseases increase.

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So that's really important to know what your hormonal changes are and how to support them through diet and lifestyle before you get into too much trouble. Now, sometimes simple lifestyle changes and some supplements might help. Herbs are very effective. Things like acupuncture can be effective. Exercise, stress reduction, sleep optimization, healthy diet, removing toxins, all those things help.

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But sometimes... You do need help, more help. You need what we call bioidentical hormone replacement therapy. And what does that mean? Well, it just means using hormones that are the same as your body's own hormones. Historically in medicine, we've used something called Premarin, which stands for pregnant mare's urine, Premarin, pregnant mare's urine, gross, right? but that's what we use.

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And that's, those are highly conjugated estrogens that are very inflammatory and increase cancer risk and cause all sorts of problems. So we don't want to use that, but we're going to talk more about how to use hormones, when to use hormones and the benefits and the pros and cons in a bit. But first let's discuss what actually happens to a woman's body

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physiologically during this transition period? Well, first thing is bone density becomes a risk, right? As estrogen levels drop, your risk of bone loss goes up, right? Estrogen plays a key role in maintaining bone health by helping regulate bone remodeling, and that involves resorption or breakdown of the bone, an old bone and creating new bone. All that requires estrogen.

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So how does estrogen do this? Well, it increases the activity of a certain type of cells in your bone called osteoclasts. These are classes like breaking down, like an iconoclast, someone who breaks icons, right? So it's an osteoclast is a cell that is responsible for breaking down bone, which is normal. You want to recycle old bone and build new bone.

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And it also decreases the activity of osteoblast cells that are responsible for new bone formation. So that's not a good scene. So you get a double whammy with more breakdown and less buildup. So when you actually, in menopause or perimenopause, this combination of bone breakdown and reduced bone growth ultimately leads to a loss in bone density.

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You see, on average, women lose about one to 2% of their bone density per year during perimenopause and menopause. And the rate of bone loss can be even higher in the first five to seven years after menopause. You really gotta be on top of this. Get your bone density checked early, check it regularly, and find out what's going on so you don't get into trouble.

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Let's talk about something we often take for granted, our feet. Did you know that the human foot is an evolutionary masterpiece that has over 100 muscles, tendons, and ligaments and is packed with thousands of nerve endings? They're built to keep a strong balance and moving naturally, but we're cramming them into stiff, narrow shoes that mess with this perfect design for far too long.

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We'll talk about how to keep your bone density up too. If you look at what happens, it can lead to up to 20% loss of your total bone mass if you don't do something about it. And we're going to talk about what to do about it, but it involves taking the right supplements, vitamin D, exercise, strength training, and so forth.

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And this loss of bone basically increases a woman's risk for osteoporosis and fractures if it's not managed with diet and exercise, particularly strength training. What else goes on? Well, your risk of heart disease goes up, right? Heart disease and stroke are the leading cause of death in women. But the good news is in up to 80% of cases, it's preventable with lifestyle and diet.

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I've seen studies that show over 90% of heart disease is preventable. So what's happening in a woman's body to increase her risk during menopause? Well, estrogen plays a role that's protective in the cardiovascular system. It enhances the production of a really important molecule called NO or nitric oxide. It's a vasodilator that helps relax and widen blood vessels in a

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It improves blood flow, which we know it works because that's how Viagra works, right? It increases nitric oxide. It also helps reduce inflammation, which is really important because heart disease is an inflammatory disease. And so basically, there's all sorts of things. It also helps your blood vessel health. and reduce your risk of high blood pressure. And so all these are great.

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And the inner lining of your blood vessels is really important. That's what produces nitric oxide. And so that inner lining of your blood vessels is really in part regulated by estrogen. So when it's weak or damaged, that's when cholesterol gets stuck in the arteries and forms plaque that causes hardening of the arteries or atherosclerosis or heart disease.

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It also increases LDL, the good cholesterol, although there's really no good and bad. It's a little bit more nuanced than that. And it decreases triglycerides, which is awesome. And it also lowers LDL, which tends to be a problem for people. Now, it decreases LDL cholesterol by enhancing the expression of something called LDL receptors in the liver.

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And that's good because these receptors basically suck up all the excess LDL in your blood, and it reduces the risk of plaque buildup in the arteries, which is great. It also has antioxidant properties that help reduce oxidative stress and the oxidation of LDL cholesterol, which is what really causes heart disease. It's not just LDL.

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It's when it's oxidized or rancid, and then it causes heart disease and blockage in the arteries. So how does estrogen protect against oxidation of LDL? that make major antioxidant enzymes, things like SOD or superoxide dismutase and glutathione peroxidase. And these are more powerful than any antioxidants you'll ever take in a vitamin. And they're produced by your own body.

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Encore: 10-Day Anti-Inflammatory Diet: Stop Feeling Tired, Achy, And Bloated!

Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.

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It's basically like drinking liquid sugar and fructose in particular, which has some problems. And we've talked about that on the podcast before. You might want to check the one I did with Dr. Robert Lustig, where we go in detail about what fructose is and what it does to the body. Also alcohol, not a good thing to do if you want to reset your body, just get rid of alcohol.

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Actually, just it's amazing epigenetic tests that I recently did on myself. And they can actually tell how much alcohol you drink just by looking at your genome and the epigenetic marks, which will scare you off alcohol for good, I think. And it may seem in your body, alcohol turns to sugar, especially when mixed with sweetened mix. I mean, so many mixed drinks are so sweet.

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I just, I can't ever drink those. But also all the sugar and sweetened coffees and teas, not good. Diet soda, again, diet sodas sound like they're healthier, but they actually... Maybe associated with other issues, got microbiome changes. I mean, they're for sure better than soda, but not better than water for weight loss. Also, avoid drinks with more than five grams of sugar per serving.

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Four grams is about a teaspoon. And that includes flavored nut milks. Watch out for those. Creamers, protein drinks, green juices, kombuchas, which have a lot of sugar. So that's what not to eat. That's what you get rid of, right? Processed food, sugar, starch, all the high glycemic fruit, get rid of all liquid sugar calories, get rid of gluten, dairy. I would also say grains and beans.

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And the reason for that is that a lot of people have gut issues. A lot of people have metabolic issues and they're just a little starchier, a little more high dose of carbohydrates that can be harder to digest. We just want to give your body a break. Let's say grains or beans are bad. It's just for the 10 days I would get off of them. All right, what should you be eating?

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Or maybe you get weight gain, cravings, or trouble losing weight. Or maybe your skin's not great and you got acne or eczema or psoriasis. How about canker sores, frequent colds, feeling sick and run down a lot? Maybe you got low libido or PMS or PCOS or menopause. If you answered yes to any of these, you might have something called FLC syndrome. Now, what the heck is FLC syndrome?

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Well, you should be eating medicine, right? And now you might think, oh my God, Dr. Hyman, that just sounds overwhelming. I don't know, this is a lot. But there's so many delicious foods that we can eat to fuel our bodies while reducing blood sugar spikes. Now, if you're thinking to yourself, gee, can I have monk fruit? Can I have this? Can I have that? probably means you're an addict, right?

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You're negotiating. So just be aware of that. When you eat in the right way and you add in the right foods and you take out the bad stuff, your blood sugar balances, you get less inflammation, your cravings that are like very addictive tend to go away, usually by day two or three at the latest.

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And at the same time, you want to eat all the good foods that are going to support your optimal health, right? Nutrient-dense whole foods that control blood sugar, that make you feel full, quality protein, about a gram per pound of body weight, ideal body weight.

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We generally raise meats like wild game, elk, venison, bison, grass-fed beef, wild-caught fish, the small ones like salmon, mackerel, anchovies, herring, sardines, pasture-raised poultry, chicken, turkey, peasant, if you can get that. I don't know if you can get that, but sometimes it's okay.

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Doc, whole organic non-GMO soy like tofu, tempeh, although it's a bean, but it's processed in a way that's easier to digest and less reactive. Eggs are fine. Pasture-raised eggs or omega-3 rich eggs. Goat and sheep cheese, I probably would stay away from for the first 10 days if you want to do ideally a full elimination to see if you really want to hit the reset button.

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I would just get rid of all dairy, but if you want to add back stuff, add back goat and sheep, which are a little bit better tolerated. And a lot of healthy fats, right? Good fats don't make you fat, right?

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If you want to replace the bad fat with the good fat, just get rid of all the soybean oil, canola oil, safflower oil, sunflower oil, cottonseed oil, vegetable oil, hydrogen oil, margarine, palm oil. Those are all just not things to pre-consume. And eat the good fats, right? Anti-inflammatory omega-3s, olive oil, right? Monounsaturated fats, macadamia nuts, which are like the olive oil of nuts.

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Lots of omega-3s from your diet. The smashed fish I just mentioned. salmon, mackerel, anchovies, sardines, and herring, walnuts, chia, flax, hemp seeds, lots of olives, olive oil, avocados, almonds, pecans, macadamia nuts, almond oil, macadamia nut oil, that all is monounsaturated, although they are often complex mixtures of other fats as well. What about saturated fat?

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Well, some people can do fine in it. Some people don't. You have to be aware of what your body does.

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But coconut oil, grass-fed butter, ghee, things that are rich in prebiotic fibers that help your gut bacteria and phytochemicals, like probably 30 to 50 grams to feed and grow your good gut bugs, help your gut stay healthy, which if you haven't understood from this podcast yet, getting your leaky gut sorted is a key part of getting rid of FLC syndrome.

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Eat lots of veggies, non-starchy veggies, unlimited refills. You know, you're going to have six to eight cups, which is not five to nine servings. It's more like 12 to 18 servings.

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So fill your plate with 75% veggies, kale, broccoli, lettuce, radishes, arugula, celery, bok choy, asparagus, bell peppers, watercress, cauliflower, Brussels sprouts, tomatoes, dandelion greens, hearts of palm, eggplant, cucumbers. The more color, the better. What about fruit? Can you eat fruit? Yeah, you can have fruit, about a half a cup of berries or one piece of fruit a day.

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Keep it low because, again, it turns into sugar. We're trying to just keep the sugar really low for the detox. And then you'll see how you feel. You know, like, oh, my God, my FLC syndrome is gone. My joints feel better. I don't have migraines. My digestion is good. My sinus is better. When I'm posting a little drip, my PMS is gone. My energy is better. I'm sleeping better.

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I mean, the list goes on and on and on. So make sure if you're going to have fruit, the citrus is fine, lemon slimes are fine. Stick with the berries, blackberries, strawberries, raspberries, wild blueberries. The higher tropical fruit you don't want to eat, like the pineapple, bananas, mangoes, there's some spike your blood sugar. I've seen no fruit juice.

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Lots of spices and herbs, go for it, right? Cinnamon, fenugreek, ginseng, berberine, oregano, sage. All that's great. We're going to put a link to how to do the 10-day detox in the bio. So check it out. We're going to put it in the show notes. In fact, I led a group of 600 people through this detox.

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They lost 4,000 pounds in 10 days, an average of two inches from their waist, two inches in just 10 days, 1.4 inches from their hips. The average blood sugar dropped 18 points. Blood pressure dropped 11 points. But more importantly, it fixed their FLC syndrome. Now here's what was remarkable. In just 10 days, All symptoms from all diseases dropped by 62%.

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Well, it means you feel like crap and you know what I'm talking about. And people walk around feeling like this and they don't have to. I coined this term FLC syndrome after seeing thousands of patients in my clinical practice. Now these are these low-level insidious symptoms that hold you back from feeling great and living your best life.

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And that included things like fatigue, migraines, irritable bowel, reflux, joint and muscle pain, rashes, hives, acne, depression, anxiety, binge eating, cravings, and the list goes on. In other words, any symptom of FLCS syndrome seemed to get better. Now there is no drug on the planet that can produce those results except for food.

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So as we wrap up, understand that this isn't about imposing some strict arbitrary dietary limitation or fearing the occasional indulgence. It's about empowering us each to make informed choices that nourish our bodies. We need to reject the complacency of just being okay when we have all these symptoms, when we actually are just a few days away from feeling good.

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So good news is you're just a few days away from getting rid of FLC syndrome. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman.

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And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks. It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more.

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And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks. I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too.

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Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy. This podcast is separate from my clinical practice at the Health and Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer.

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This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional.

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This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts. Just go to ultrawellnesscenter.com.

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If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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They're our body's way of saying, ouch, something is going on beneath the surface and you need to deal with it. It's not normal to have these things. It's not part of the human condition. It really isn't, I promise you. And when you leave these problems untreated, they often can spiral into more serious and more chronic diseases.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode of The Doctor's Pharmacy. Let me ask you this. Would you rather be made of Doritos or maybe grass-fed steak?

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Now, the worst part about this is that FLCA syndrome is just so common. It's become normalized. But just because something is common doesn't mean that it's normal. In fact, it's anything but normal. Now, what's really good to know, and this is the important part to listen to, is that we have way more control over how we feel than we realize.

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And we have way more control over our health than we've been led to believe. You just have to understand that what you eat And how you live is deeply connected to how you feel and your risk for chronic disease. Now, we're never taught how to make this connection between what we eat and what we feel. So we're leading this lifestyle that doesn't make us feel good.

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And it's not our fault because nobody ever taught us how our bodies work. I mean, who got the operating manual for the human body when you were born? Did it come out of the birth canal with you? Probably not, right? Now, today's episode is all about giving you the tools you need to make better food choices to serve your health so you can start feeling better now.

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I mean, I always say I want you to help turn your body back to its original factory settings. Most of us don't realize we're just a few days away from feeling better, and I want you to feel better. Now, in my treatment of my patients, I discovered that these issues stem from one common root cause. Can you guess what it is? That's right. Chronic low-level systemic inflammation.

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You don't really notice it, but it's there and it's causing all these symptoms. And what's the main way we can get rid of this? Food. Getting rid of the bad stuff, adding in the good stuff. Because you literally are what you eat. New cells, organs, tissues, brain cells, skin, muscles, bone, that's just manufactured out of thin air. The raw materials all come from what we eat.

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The structure of our cells, which determines our function and how good or bad we feel, also depends on what we eat. The proteins, the fats, the minerals, and more are the building blocks of who we are. Now, let me ask you this. Would you rather be made of Doritos or maybe grass-fed steak? Would you rather be made of Coca-Cola or wild blueberries? It's not too hard to figure that out.

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Now, this relationship between what we eat and how we feel comes down to the impact that food has on our DNA and something called gene expression. We can't change our genes, but we can change how our genes are expressed, whether we turn on or off health genes or disease genes. Now, this whole new field is emerging that's shedding light on this. It's called nutrigenomics or nutrigenetics.

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Different people call it different things. Now, nutrigenomics is a study of how food interacts with our bodies to create health or disease. Simply put, food is code. And you can literally upgrade or downgrade your biological software with every single bite.

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It's information that talks to your genes and controls the expression of those genes, which then impacts your hormones, your metabolism, your immune system, your microbiome, your brain chemistry, and lots more. With every bite, the food we eat sends messages to our genes instructing them to express health, or disease. Is a calorie a calorie a calorie? Well, in a lab it is, yes.

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If you burn a thousand calories of Coca-Cola or a thousand calories of broccoli in a lab, it releases the same amount of energy, which is essentially a calorie is how much energy it requires to raise the temperature of one liter of water, one degree centigrade. That's just the scientific definition. But when you eat those calories, it's different.

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If you drink 1,000 calories of Coca-Cola or eat 1,000 calories of broccoli, it has profoundly different effects on your body. So they're not really identical when you eat them. So most of us understand that food provides energy in the form of calories.

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The food you eat gets digested into vitamins, minerals, fatty acids, amino acids, carbohydrates, sugars, which combine with oxygen that we breathe to make energy in the form of something called ATP that's inside our cells in these little energy factories called mitochondria.

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Would you rather be made of Coca-Cola or wild blueberries? It's not too hard to figure that out. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.

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Now, the APD produced by our mitochondria powers each and every one of the trillions of biological processes that take place in our bodies every second. And so when we gum up our engine with junk and junk food, our energy declines, our inflammation goes up, our oxidative stress goes up, disease goes up, symptoms go up, and we have FLC syndrome. Now, there's a more serious version.

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We don't see that as much. It's called FLS. We have treatments for that too. So why does the quality of our fuel matter? Well, think of the food you eat like loading fuel into your car. Whole foods are premium, clean burning, whereas ultra-processed foods are like dirty diesel.

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Running on fuel made from starch, sugar, refined grains, additives, preservatives, gums, emulsifiers, contaminated food with toxins like BPA, PFAS, phthalates, not good for you.

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And all that junk food also doesn't contain the essential nutrients that the engines need to run smoothly because basically the nutrients, vitamins and minerals are essentially the grease that lubricates the wheels of our metabolic engine. And so we need the right nutrients, we need the right protein, fiber, micronutrients, And when we don't have that, we basically get into trouble.

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When we burn dirty fuel, in other words, junk food, it creates a lot of free radicals, what we call reactive oxygen species. It's like pollution or exhaust, which comes out of our mitochondria. And that causes all sorts of problems like inflammation, more oxidative stress, FLC symptoms, and chronic disease. Now, the body produces its own antioxidants to protect us from this damage.

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However, over time, a buildup of exposure to environmental toxins, infections, food sensitivities, too many calories, a poor diet, an unhealthy microbiome, and nutrient deficiencies all damage our energy producing centers in our cells called the mitochondria. And they do that to the point where the body's own protective mechanisms and antioxidant systems can't keep up.

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And then you get an energy crisis. You get mitochondrial damage and chronic disease. You see, poorly functioning mitochondria are an underlying root cause of many FLC symptoms and chronic disease, including obesity, diabetes, heart disease, GI issues, dementia, Parkinson's, chronic fatigue, and fibromyalgia.

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In fact, a study published in the British medical journal BMJ linked ultra-processed foods to 32 adverse health outcomes, including cancer, all-cause mortality means death from anything, insomnia, depression, anxiety, asthma, hypertension, fatty liver, prediabetes, and lots more.

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Studies linking ultra-processed foods to chronic fatigue syndrome found that 70% of people suffering from chronic fatigue ate unhealthy fats, had low fruit and vegetable intake, and 95% had a low fiber intake. A diet that's high in sugar and starch, which spikes blood sugar, signals to our pancreas to release insulin to deliver those glucose molecules and energy and fuel to the cells.

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But sometimes the insulin overshoots and your blood sugar drops too low, and that can cause hypoglycemia or low blood sugar. And again, that's a stress to the body. And it tells the body to release fight or flight hormones like adrenaline and cortisol. And that leads to all sorts of symptoms like anxiety, palpitations, sweating, panic attacks, and nervousness.

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And blood sugars, things like this, lead to high insulin levels over time, which creates more free radicals, more inflammation, more insulin resistance. It exceeds a vicious cycle. where basically we're eating all this crap. It's causing our metabolic system to become dysfunctional. It makes us gain weight. It makes us inflamed. And it just makes you have FLC syndrome.

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It can cause all kinds of symptoms from this kind of stuff, including headaches, lack of focus, fatigue, weight gain, imbalances in your sex hormones. Now, the key to fixing FLC syndrome is making the connection between what we eat and how we feel.

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And so getting rid of those foods for a short time and then removing the most common food sensitivities, gluten, dairy, ultra processed food, grains, beans, for just a short time, like three weeks, and then adding them back is the best way to see how food affects you and to reset your system.

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If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.

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Think of it like hitting the reset button on your computer or putting your body back to its original factory settings. And it happens in days. It doesn't take weeks, literally within days. In fact, I wrote a book called The 10 Day Detox Diet about 10 years ago because I was doing so much repetition I'm explaining to you what to do.

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I wrote a book to help my patients and to help the average person just implement this. And we've seen amazing results. I'll tell you more about them in a minute, but we've seen dramatic results with this approach in a very, very short time. So when you do the opposite, right? When you load your car with clean fuel, it balances our sex hormones, it helps our energy, it reduces inflammation.

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And so what is really clean fuel? Well, it's obvious. It's real nutrient-dense whole food that has all the essential nutrients, proteins and vitamins, minerals, fatty acids, fiber, all of which help you maintain a stable blood sugar. And they keep you full and energized for longer. And they're crucial for protecting your mitochondria and maintaining optimal health.

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So what is the functional medicine approach to preventing and reversing FLC syndrome or worse? First, it's taking out the bad stuff and then it's putting in the good stuff. So what should you not eat?

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Well, over 30 years of practice, I developed a simple addition-subtraction diet, or what we call an elimination-reintroduction diet, to help you reset your body to its original factory settings and identify how many of your FLC symptoms are related to what you're eating. So just take out the bad stuff. Don't eat ultra-processed food.

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You shouldn't ever eat it anyway, but especially for this initial period, I would say ideally 21 days, but minimum 10. Ultra-processed foods are basically engineered to be hyperpalatable, to be addicting, to make you crave them, to make you want to eat more.

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They're high in added sugars, in flour, in unhealthy fats, in sodium, refined oils, gums, artificial flavors, dyes, preservatives, and they're low in really things we need, like essential nutrients such as vitamins, minerals, fiber. Now, certain things are worse than others. Thickeners, gums, emulsifiers like carrageenan, xanthan gum, lecithin, locust bean gum,

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And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Welcome to The Doctor's Pharmacy. I'm Dr. Mark Hyman, and welcome again to another juicy episode of Health Bites.

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all can cause inflammation and dysbiosis, the overgrowth of bad bugs in the gut. And these emulsifiers, these thickeners, which are in all the processed food, essentially irritate the gut lining. They cause a leaky gut and they cause this low-grade systemic inflammation, which is the driver of FLC syndrome, right? Joint pain, fatigue, headaches, irritable bowel, bloating, gas.

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Ultra processes basically deconstructed foods from commodity products like corn, wheat, and soy that are reassembled in totally different chemical structures to something that the body doesn't even know what to do with. And that's what makes us sick. Now, the center aisles of the grocery store are full of processed junk, and you don't want to go down there.

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I mean, occasionally you want a condiment or something, fine, but just stay out of the aisles. I did a whole episode on this, and I'm going to link to it in the show notes as well, so you can learn more if you want. Now, what are the big things that seem to be causing FLC syndrome? I think dairy, gluten, and sugar are probably the top three.

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So if you don't want to do everything, you don't want to get rid of everything, I would say dairy, gluten, and sugar. Generally, I recommend that people actually really limit their sugar and most gluten and most traditional dairy because they definitely cause inflammation.

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They disrupt our gut health and they contribute to a wide range of chronic illnesses from migraines to chronic fatigue to autoimmunity. The list goes on. That's not to say that some dairy is not fine like sheep or goat or some forms of grains can be fine. But most of the time, I would say dairy and gluten are the number one and two culprits.

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And this is after decades of practice and also what the literature supports. Now, this can occur even with people who don't have celiac disease. Why? Because dwarf wheat, which is the kind of wheat we're eating now, has a much higher starch and gluten content today than it used to 100 years ago because it's basically been hybridized and has way more gluten proteins.

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And it's more likely to cause leaky gut and more likely to cause inflammation. Now, on top of being inflammatory, today's wheat is often sprayed with the weed killer glyphosate at harvest to dry it out, which aside from being a known carcinogen, acts like an antibiotic, wiping out a good gut bacteria and even damages the lining of the gut. So it's bad, bad for your gut.

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And that can lead to intestinal permeability increases or leaky gut. So you want to avoid all the starchy stuff, right? All the gluten-free stuff, everything, right? Bagels, wraps, pasta, pastries, bread. Even ones that say gluten-free on the label, they're often worse because they're even more starchy. You want to avoid sugar in all forms, right?

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Everything, syrups, nectars, honey, stevia, sucralose, xylitol, any of the sugar alcohols, they all can drive inflammation. Just quit it, cold turkey, for 10 days. You can do anything for 10 days, right? Just 10 days, see how you feel. You don't want to trust me. Just trust your body. It will tell you whether it likes it or not.

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At the end of 10 days, you'll know if you feel good or if you feel bad, if you have your symptoms resolved or if you've still got lingering symptoms. And maybe it's something else besides food. Maybe it's heavy metals or mold or lime or something else. But most of the time, it's food. So when you get to the cleaning up of your diet, you get rid of all the inflammatory foods.

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Now, before we begin, I want to ask, do any of these symptoms sound familiar to you? Chronic fatigue, joint pain, muscle aches, bloating, constipation, diarrhea, irritable bowel syndrome, and acid reflux. You got any of those? How about congestion, allergies, asthma, and sinus issues? Brain frog, headaches, insomnia, depression, anxiety, and mood swings.

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You get rid of a lot of the FLC syndrome and more serious diseases. Now, I've written a lot of books about this. If you really want to learn about how to do this really well and avoid a lot of the pitfalls of getting rid of the crap from your diet, you can check my book out, The 10-Day Detox Diet. I'll put in a link in the show notes.

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Now, excess starch and sugar in the diet disrupts your hormone balance, it slows your metabolism, and impairs your body's ability to burn fat. So don't eat it. or just very little, right? Dairy, stay away from industrial processed milk and cheese.

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Conventionally raised dairy cattle are often treated with hormones and antibiotics, and that messes up your hormones and can contribute to antibody resistance. And dairy also contains allergenic proteins and inflammatory compounds that can trigger immune responses and lots of inflammation in the body.

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But you also want to avoid flavored and sweetened things like yogurt or kefir, which can have upwards of 20 grams of sugar per serving, which is a lot. Now, choose plain, unflavored varieties. I would encourage you to have maybe even sheep or goat dairy as cheese and even yogurt. Heirloom sources, for example, grass-fed A2 cows that there are out there, which are better.

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Locally sourced cheeses that are often better tolerated from regenerative farms or grass-fed farms with A2 cows. A1 casein is essentially the one that causes a lot of the inflammation. Also, don't drink liquid sugar, right?

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Fruit juice, sugar-sweetened beverages, all these lead to sugar spikes in the blood, increased belly fat storage, a greater chance of developing prediabetes and type 2 diabetes. And many juices, even quote green juices or smoothie bowls, are made with really high glycemic tropical fruit like bananas, mango, pineapple. And they may have as much sugar as soda.

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Now, there's vitamins, minerals, and fiber, and a few better things. But still, it's a whopping load of sugar. Juicing and blending destroys fiber, which helps slow the fructose absorption and promotes satiety. So you just basically don't want to drink juice, even if it's healthy juice like orange juice you think is good or apple juice.

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Why Fasting Isn’t A Fad: Discover The Surprising Health Benefits | Dr. Mark Hyman

Coming up on this episode of The Doctor's Pharmacy. You gotta start your first meal with protein. Protein will help you live longer, be healthier. And the key thing is when you break your fast and you eat protein, it turns on your body's capacity to stimulate the growth and the building up of new muscle. Not if you have sugar for breakfast.

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Very simple thing, but it's often not looked at. It's one of the most important diagnostic tests we can do. Now, when intermittent fasting is combined with resistance training, meaning strength training, your lean muscle mass is also preserved, which is a good thing.

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Now, some studies suggest that resistance training while intermittent fasting improves body composition by increasing muscle mass and decreasing body fat. That's a good thing. And so this is really where we want to go. We don't want to fast and lose muscle because that's a bad thing. Now, there's a randomized controlled trial of 41 overweight obese adults.

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They found that combining intermittent fasting with calorie restriction and regular protein intake, about 25 to 50 grams per meal over eight weeks, led to greater reductions in total body fat, in visceral fat, in other words, the inflammatory belly fat, and total body weight. compared to just calorie restriction alone.

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And if you're looking for curated and trusted supplements and health products for your routine, visit my website, Supplement Store, for a summary of my favorite and tested products. Welcome back to another episode of The Doctor's Pharmacy and Health Bites, where we take juicy little bites into current health topics.

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So the message here is if you're going to do calorie restriction or time-restricted eating or intermittent fasting, strength training is non-negotiable. Intermittent fasting in this study combined with time protein intake, and calorie restriction positively shifted the gut microbiome to bacteria that help burn fat and improve your metabolic health more than just calorie restriction alone.

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Yep, your gut bacteria actually affect your weight. It's quite remarkable. But you gotta make sure you're getting enough protein. That's really key. And the ideal amount, if you're active, is about a gram per pound of ideal body weight. So if you're 120 pounds, that's about 120 grams a day. It can be 0.7 to one, but somewhere in that range.

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And this really helps you fight muscle loss that happens during prolonged fast. Now, here's a tip. Break your fast with a meal that contains protein to halt the muscle protein breakdown from your overnight fast. And then you stimulate muscle protein synthesis. So this is really important. I want you to hear this.

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When you fast, even if it's just overnight, right, from 12 hours, from let's say eight at night till eight in the morning, You've got to start your first meal with protein.

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If you do what we do in America, which is eat sugar for breakfast, cereal, muffins, bagels, croissants, sweetened sugars, sweetened teas, sweetened coffees, I mean, everything that we typically eat in America, it's going to kill you. I promise you. Faster than if you eat protein. Protein will help you live longer, be healthier.

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And the key thing is when you break your fast and you eat protein, it turns on your body's capacity to stimulate the growth and the building up of new muscle. Not if you have sugar for breakfast. Fasting only becomes a problem for muscle mass if you're not substituting calories and carbs with protein and also adding resistance training. Okay, what's the third myth around fasting?

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Fasting increases the risk of heart disease. Well, there's been a lot of buzz around articles attempting to debunk the benefits of fasting. Some even link it to an increased risk of heart disease, which doesn't sound so great. Now, one study in particular caused confusion by suggesting that time-restricted eating

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specifically an eight-hour window, which is a 16-hour fast, right, was linked to a 91% higher risk of cardiovascular death, according to the American Heart Association. So that sounds terrible. Now, for those with existing heart disease, the study claimed that eating in a window of eight to 10 hours per day was associated with a 66% higher risk of death from a heart attack or stroke. But

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Let's kind of wait there for a minute and break this down. Let's look at the limitations of the study, which were quite significant. First, the data came from about 20,000 US participants from what we call the NHANES study, the National Governance Study, the National Health and Nutrition Examination Survey.

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When it comes to fasting, there's a lot of misinformation floating around, and one of the most common myths is that fasting slows down your metabolism. But here's the truth. It all depends on how you fast. It all depends on how you fast. Long-term fasting can have its drawbacks, like slowing down your metabolic rate as your body conserves energy or losing muscle.

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Dietary information was based on two self-reported questionnaires and relied on participants' memory, which is not really good. The data on dietary food frequency questionnaires shows that they're pretty unreliable. And there's a lot of bias, right? People often misremember what they ate, they underestimate what they ate, they overestimate the good stuff, they underestimate the bad stuff.

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Let's face it, we're all human and we don't like to tell the truth. So it's really not an accurate way to evaluate someone's diet. And there's just a lot of data on this and I've written a lot about this, but it's something we need to really be aware of. These food frequency questionnaires can be helpful for looking at maybe patterns or associations, but they don't prove anything.

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Second, the study didn't account for what we call confounding factors that have influenced participants' health or the decision to engage in time-restricted eating.

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In other words, maybe the people who tried to do this were already really sick, and so that's why they did it to improve their health, but they were already really sick and already had a high risk of heart attacks, and maybe it wasn't the time-restricted eating at all. The other thing was that overall diet quality wasn't really paid attention to.

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So, I mean, for example, some of the participants might do their fast, but then when they eat, they just eat the standard American diet or have fast food or French fries or sugar or crap, right? So is it fasting that caused the problem or is it the rest of their diet? And third, the researchers focused only on meal timing and cause of death.

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They didn't provide other health data, such as things about your critical health factors that determine your risk, like... How many calories are consumed during the feeding window? What was the quality of the calories? Was it whole foods or was it the standard American ultra-processed diet, which is what we mostly eat in America? 60% of our diet is ultra-processed food.

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And of course, there's lifestyle factors that they didn't account for. Stress, smoking, alcohol. Maybe at the time of day they're eating is also important. Fasting during the day and binging at night is more problematic than eating during the day and fasting at night. In other words, what if you didn't eat all day and then you had a giant meal at dinner and then kept eating until you go to bed?

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That's gonna have a very different effect on your metabolism. So this is the premise of time-restricted eating or eating within your circadian rhythm. While the headlines might sound scary, it's important to understand, like any study, what the limitations are before you come to any conclusions. So is fasting dangerous for some people? Yes. True. Who are those people?

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Well, if you're pregnant, not a good idea. If you're breastfeeding, if you're trying to get pregnant, if you have thyroid issues, if you're type 1 diabetic or you're underweight or malnourished, all those things, or you're frail or you're elderly or chronically ill, maybe not such a good idea. Now, fasting can trigger hormonal changes that cause your body to be stressed.

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not something you want while you're pregnant or trying to get pregnant. Women who are trying to get pregnant with PCOS, which is polycystic ovarian syndrome, or reproductive issues could benefit from time-restricted eating or at least eating within a 12-hour window. I think that's just basic. Like the standard should be everybody should take a 12-hour break from eating every day, right?

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Finish dinner at eight, don't eat till eight in the morning. Finish it at seven, eat breakfast at seven in the morning. That's not so hard. That's why I call it breakfast, break fast, because we should be breaking the fast, not just eating until we go to bed and then eating first thing in the morning. Now, intermittent fasting can also help reset the body's internal clock. So what does that mean?

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But when it comes to short-term fasting, the opposite is often true. It can actually give your metabolism a boost. In today's episode, we're diving deep into the science behind fasting and metabolism.

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Well, this is your circadian rhythm. When you fast, it's really important to fast with your circadian rhythm, not against it. So what do I mean by that? Well, human beings are biologically programmed to digest and absorb food best earlier in the day. This is known as circadian eating. Dr. Sachin Pada is a lead scientist in circadian rhythm research.

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That means doing daytime things when the sun comes up, like eating, moving, and working, and nighttime things when the sun goes down, like winding down and sleeping. Duh, right? Dr. Panda discovered that thousands of genes turn on and off at specific times of the day, which affects lots of different bodily functions. Your circadian rhythm affects your body's ability to digest your food.

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Now, insulin sensitivity, which is really important, is highest in the morning and it decreases during the day. Our digestive system produces less saliva, stomach acid, and digestive enzymes at night, which is why late night eating is a bad idea. And yet it's what we do mostly in America. What happens when you eat late?

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Well, it causes blood sugar swings throughout the night, makes weight loss harder, it messes up your REM sleep, which is your dream sleep, and increases the risk of type 2 diabetes. It also puts energy towards digestion, takes energy away from rest and repair. Because at night, your body's supposed to rest and repair and heal, but when it's digesting, it can't do that.

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And time-restricted eating might also help extend your lifespan. A study on firefighters showed that 14-10 time-restricted eating, meaning 14-hour fast, 10-hour eating window, for six weeks improved oxidative stress and reduced something called advanced glycation end products, which is a marker of aging, inflammation, and cardiovascular disease.

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We're going to break down the differences between long-term and short-term fasting, and we're going to explore how your body responds to each, and we're going to debunk some of the biggest myths out there.

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Now, eating an earlier dinner or fasting for at least three hours before bed can improve sleep. It can support weight loss. It can improve your immune function and your metabolic flexibility and prevent chronic disease. So lots of benefits. So are the benefits of fasting... due to not eating, to calorie restriction, or eating within your circadian rhythm? Well, it's probably a combo effect.

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So as we've explored today, fasting doesn't have to be a metabolism-slowing monster. It's often made out to be. When approached correctly, especially with short-term fasting methods like intermittent fasting, time-restricted eating, it can actually boost your metabolism. It can help you burn more fat, and it can improve your overall health.

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It's all about finding the right balance for your body and your lifestyle. So whether you're looking to improve your metabolic health, manage your weight, or simply give your body a reset, fasting can be a powerful tool when used wisely. The key takeaway, don't fall for the myths and understand the science behind fasting. Listen to your body. Your body is the smartest doctor in the room.

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I always say that. Don't listen to doctors. Don't listen to the science. See how you feel and how you respond, and then learn from what your body's telling you. Also remember, fasting is just one piece of a puzzle. Combining with a nutrient-dense diet, with regular exercise, with stress management, it's going to give you the best results.

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Thanks again for joining me today on The Doctor's Pharmacy and Health Bites. Don't forget to rate, review, and follow The Doctor's Pharmacy wherever you get your podcasts. Stay healthy, stay informed, and I'll catch you next Friday for another episode of Health Bites. Thanks for listening today. If you love this podcast, please share it with your friends and family.

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So whether you're curious about intermittent fasting or time-restricted eating, or just want to better understand how fasting impacts your hormones, your energy levels, and overall health, well, this episode is packed with insights, to help you make informed choices. So let's cut right to it. The first myth, myth number one, fasting slows your metabolism.

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Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts. And follow me on all social media channels at DrMarkHyman. And we'll see you next time on The Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks.

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It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes, and lots more. And now you can have access to all of this information by signing up for my free Mark's Picks newsletter at drhyman.com forward slash Mark's Picks.

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I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you anything else besides my recommendations. These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy.

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This podcast is separate from my clinical practice at the Altru Wellness Center. and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guest's opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

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This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the Ultra Wellness Center in Lenox, Massachusetts.

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Just go to ultrawellnesscenter.com. If you're looking for a functional medicine practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

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Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public. In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

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Well, many people believe that fasting slows your metabolism, and this might be true in some extreme cases, but the truth is it depends on the type of fasting you're doing. Long-term fasting could have negative implications for your metabolism. But with short-term fasting, the opposite actually seems to be true. It actually seems to speed up your metabolism. So let's break it down.

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What is long-term fasting? Well, long-term fasts typically range from a full day to several days without food. Long-term fasts have lots of benefits. It stimulates autophagy or cellular cleanup. It promotes the burning of fat. clean fuel instead of carbs for energy. And it can be super beneficial for weight loss, improving insulin sensitivity and lowering body inflammation.

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About 48 hours or more into a fast, your metabolism starts to shift. The body may start to conserve energy, which results in a downregulation of metabolism. Now this is an adaptive response to prolonged calorie restriction. But because your body doesn't know when your next meal is coming, your metabolism slows to conserve energy. Now, why is long-term calorie restriction a problem?

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Well, over time, long-term calorie restriction without adequate nutrition causes your body to go into what we call starvation mode. And this puts stress on your body. In most cases, a little stress isn't a bad thing. It can actually be a good thing. But prolonged stress is not necessarily good. Now, there's a concept known as hormesis. This is kind of a good stress.

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It's basically a stress that doesn't kill you, but makes you stronger. And you get that with short-term fasting, with exercise, with sauna, cold plunge, and that turns on all your longevity switches. Now, calorie restriction is a form of hormetic stress, and it has its benefits, but there's also bad stress.

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which occurs when we undergo this stress for too long, and a slower metabolism could be the result. So what caused your metabolism to slow down during long-term fasts, during calorie restriction? Well, hormones change. Leptin and ghrelin change. During prolonged fasts, your body undergoes changes in

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the appetite suppressing hormone called leptin, and the appetite stimulating hormone called ghrelin, or ghrelin, or however you want to say it, but basically that's the hormone. Leptin is a hormone that's produced by fat cells and helps regulate metabolism and hunger. Kind of tells you when you're full. When calorie intake is restricted,

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leptin levels go down and that tells your body that energy stores are low. Now this is a good thing for people who have a common condition called leptin resistance, which is when you basically have too much food and your leptin levels go up and up and you become resistant to the effects of leptin. And when you do fasting, it actually makes your leptin sensitivity better.

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So you're not resistant to its effects, which makes you feel full. And then that stimulates the body's ability to regulate your appetite more naturally. It also improves insulin sensitivity and leads to weight loss. Now in the long term,

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In non-obese individuals, when you fast too long, it can result in a slowdown of your metabolic rate, and that means you're going to try to conserve energy because your body thinks you're starving. Well, ghrelin, which is the hunger hormone, will initially increase during fasting, making you feel hungry. Its job is to stimulate appetite and food-seeking behavior, which is a good thing.

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When you're hungry, you're going to go looking for food. Now, during longer fasts, more than a few days, then ghrelin levels start to decrease. And studies examining three-day fasts have found that 24-hour mean ghrelin levels actually declined over the fasting period. In other words, a lot of people who are fasting report a decreased hunger as you continue to fast.

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So you might be hungry the first few days, and then after a while, you're not hungry. Now, when you're less hungry, you eat less, and the body then adapts by slowing down your metabolism. Now, another thing happens when you fast too long. Your thyroid doesn't work out so good. A slower metabolism is in large part related to your thyroid hormone level.

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See, thyroid is the master control center of your metabolism. When you undergo long-term fasts or calorie restriction for longer periods of time, it actually lowers your thyroid hormone production and therefore your resting metabolic rate, meaning you burn less calories just sitting around. T3 is the active thyroid hormone. and it plays a really important role in regulating your metabolism.

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During longer fasts, the body aims to conserve energy and the way it does that, it reduces the production of the active thyroid hormone called T3 so you don't burn as many calories. That slows your metabolism and your body can conserve energy and become more efficient at using those fewer calories.

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Now, this is good when we didn't have a lot of food around, and we conserved energy, and it was sort of built in to protect us from food scarcity, but we don't have that anymore. Now, as your metabolism starts to slow down, the body becomes resistant to weight loss, and then it makes it harder to continue losing weight without further reducing calories. You get kind of a plateau.

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Now, of course, if you're not eating at all, your body's going to continue to waste, and you'll starve and die, but If you calorie restrict, initially you'll lose weight, but then you hit a plateau. Now it's a survival mechanism. It's going to help your body conserve energy in times of scarcity. Now, short-term fasting is good because it doesn't result in a slow metabolism. It does the opposite.

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It actually boosts your metabolism. So what's short-term fasting? Well, there are many different types of short-term fasting. A few of the main ones include what we call intermittent fasting. Now, that's an umbrella term for various fasting schedules where you alternate between periods of eating and fasting. There's a lot of different methods out there.

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There's something called the 16-8 method, which is 16 hours of fasting and eight hours of eating. So let's say you eat between, let's say, eight in the morning and four in the afternoon, right? And then you're done. And then you take the next 16 hours off and you go to bed and you sleep and you wake up and you eat.

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There's something called the 5-2 method, which is eating normally for five days and dramatically reducing your calories for two days. Or there's alternate day fasting, or you can do even shorter fasts like 12 to 14 hours. Now, intermittent fasting focuses on more extended fasting periods, which may include skipping meals or limiting calorie intake for whole days.

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It's clinically proven to rejuvenate and invigorate tired, worn-out mitochondria for improved energy, muscle strength, and endurance. It's backed by more than 15 years of serious science. And I can tell you personally that my workouts have never felt more productive with noticeable gains in muscle and endurance within just a few months of taking it.

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But I think the better way to think about this is what I call time-restricted eating. And it's a specific form of intermittent fasting that emphasizes eating all your daily meals within a consistent window of time, like 8 hours, 10 hours, and fasting for the rest of the day, like 14 to 16 hours.

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Unlike other forms of intermittent fasting, time-restricted eating focuses more on aligning eating with the body's natural circadian rhythms and ensures all meals are consumed within a set time frame each day. You can do 12-12 fasting, 12-hour feeding window, where all your calories are consumed, followed by the 12-hour fasting period where food intake is restricted.

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So basically, you would be fasting after dinner from 8 p.m. to 8 a.m. the next morning. I mean, everybody could probably do a 14-hour fast. Basically, you eat dinner and finish at... let's say 6 o'clock, that means you can eat breakfast at 8 o'clock the next morning. Calorie restriction is not a requirement.

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It can be a side effect of condensing your daily food intake to a shorter time window because you just don't have enough time to eat that many calories. And that's why time-restricted eating is so popular. It helps you eat fewer calories, which then leads to weight loss without having to change your diet. But optimizing your diet quality leads to even more benefits.

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We're going to discuss that later. But there are some studies that show that regardless of what you eat, it works, but it works better if you eat more healthy food. Now, short-term fasting can actually reset and even boost your metabolism when you do it correctly. It does this by supporting fat burning and by supporting metabolic health, and it modulates several fat-burning hormones.

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especially insulin. Now, high insulin levels block fat loss, and it makes it harder to lose weight, and intermittent fasting can change that. Insulin is the fat storage hormone, and when you have a high insulin level, you can't lose weight, and the fat gets locked in the fat cells, so you can't even burn them.

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Research shows that intermittent fasting can help lower your fasting insulin, which is especially meaningful for those with prediabetes, type 2 diabetes, or those with underlying metabolic dysfunction. And that, my friends, applies to 93.2% of Americans. That means somewhere in that spectrum of mild insulin resistance to prediabetes, to type 2 diabetes, 93.2% of Americans fall in that spectrum.

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which is terrible, and most of us would benefit from listening carefully to this podcast and actually applying the principles here. And a big study, what we call a meta-analysis, which is a study of other studies, found that intermittent fasting reduced insulin levels by an average of 13 milliunits per liter in patients with metabolic syndrome, and that is a lot. Okay, that's a lot.

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And right now, Timeline is giving my community an exclusive 10% off your first order of MitoPure. Just head to timeline.com forward slash Dr. Hyman, that's D-R-H-Y-M-A-N, and start your journey to peak muscle health. Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale.

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A review of the literature found that intermittent fasting and alternate day fasting could reduce fasting insulin levels in pre-diabetics by up to 31% after eight weeks. That's a good thing because high insulin levels lead to heart attacks, strokes, cancer, dementia, obviously diabetes eventually.

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Now, some studies have even shown that patients were able to reverse their need for insulin therapy just by therapeutic intermittent fasting when they're supervised by their doctor. I've seen this over and over. When people eat healthfully, when they cut out sugar and carbs, narrow the eating window to 12 minimum, but ideally 14 to 16 hours, it has dramatic effects.

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The other thing that happens when you do intermittent fasting is you increase the level of something called norepinephrine, kind of like adrenaline, right? This is your stress hormone. It's involved in the fight or flight response. And when you intermittent fast, it increases

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Adrenaline, which is a good stressor because it tells your body to mobilize stored fat to burn for energy, which is a good thing. It also stimulates human growth hormone, which is really important. It helps with fat loss and it helps you preserve muscle mass. Now, this brings me to another common myth about fasting.

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As you've heard me talk about, I co-founded a company called Function Health, which gives you access to over 110 biomarkers for $4.99 membership a year. Now, when you want to see the impact of your fasting regimen on your hormones and biomarkers, you should for sure check out Function Health before and after you do your intermittent fasting regimens.

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And we're going to put the link in the show notes. But if you go to functionhealth.com forward slash mark, you can jump the wait list, which is about 300,000 people right now. So a little tip for me. Okay, let's get into the second myth. Myth number two, fasting causes muscle loss. Your muscle is three times, maybe even more, metabolic active than fat and requires a lot of energy to maintain it.

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Muscle contributes to about 20% of your total daily energy expenditure. For every extra one pound of muscle on your body, you burn six to 10 extra calories per day. So that's why strength training is so great. It actually makes you burn more while you're just sitting around doing nothing. When it comes to my health routine, AG1 is non-negotiable. It's like my insurance policy.

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I know I'm getting my daily vitamins, minerals, prebiotics, and probiotics in just one scoop. The biggest change I've noticed is in my gut health. AG1's prebiotics and probiotics support digestion and help with bloating. Research shows that 80% of people experience less bloating after just 30 days of drinking AG1.

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I also trust AG1 because it's made with bioavailable ingredients, meaning my body can actually use the nutrients. And it's non-GMO with no added sugar. So this holiday season, try AG1 for yourself or even gift it to someone special. It's the perfect time to focus on supporting your body with an easy and surprisingly delicious daily health drink.

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And that's why I've been partnering with AG1 for so long. Every week of November, AG1 will be running a special Black Friday offer with a free gift for your first subscription. In addition, the welcome kit with vitamin D3 and K2. So make sure to check out drinkag1.com slash hymen to see what gift you can get this week.

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That's drinkag1.com slash hymen to start your holiday season off on a healthier note while supplies last. Now during prolonged fasting or calorie restriction, The body actually breaks down muscle, which is not good, especially if you're not resistance training or if you're not eating enough protein.

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And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights. If you're in need of deepening your knowledge around your health journey, check out my membership community, Hyman Hive.

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Now, this loss of muscle is not a good thing because then you get a slower metabolism since fewer calories are burned. And that's why I don't regularly do prolonged fasts. When I do this, I'm relatively thin, healthy, fit, don't have insulin resistance. I have to be careful because I will lose significant amounts of weight and muscle if I do too long fast.

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But I can do 12 to 14, sometimes 16 hours without a problem. When you're fasting, you don't want to lose muscle. You want to build muscle and maintain your muscle, not lose it. Why? Because muscle is the organ of longevity. It's linked to a longer health span and your lifespan.

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When you have a lot of muscle, it's linked to a longer health span, meaning you're healthy longer, and to a longer lifespan. And it does that through a lot of different mechanisms. It lowers the risk of something called sarcopenia, which means less muscle. And that's really this hidden disease of aging that affects so many people.

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Basically turning your muscle from a filet mignon in your 30s to a Wagyu ribeye in your 60s or 70s, that's bad news. Even if you don't gain weight, you can lose muscle, stay the same weight, and you become basically skinny fat.

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Also, when you look at people who don't build muscle and strength training, they get osteoporosis and you can get chronic diseases like obesity, Alzheimer's, type 2 diabetes. Now, when you have enough muscle, it helps protect against chronic disease by improving your metabolic health, it improves insulin sensitivity, and muscle acts like a sponge.

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It soaks up sugar and excess fuel from your bloodstream. Now, having muscle also benefits your brain. which is kind of your biggest muscle, not actually a muscle, but it's the thing that you use to run your life, basically. And if it's not working well, it's a problem. And so having healthy muscle also leads to improved cognition, to mood, to mental health, and lots more.

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And that's why we gotta combine resistance training with any time-restricted eating or intermittent fasting regimen to preserve muscle and get the maximum benefits. When you just do it without the strength training, I don't think it's a good idea. Body composition is really important. And this is really how much fat and how much muscle do you have, right?

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Coming up on this episode of The Dr. Hyman Show. Your brain's not working the way you want. It's hard to have a life you want because your brain drives everything and how it functions drives everything in your life. So whether you can work or function or be in relationships or feel good, depends on how your brain's working.

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assessing people through a medical history, through lab testing, what the underlying things are that are causing the brain to be so chaotic and dysfunctional and asynchronous that's driving the symptoms. So tell us now, what did you do diagnostically to figure this out? And what did you find in this patient?

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That's like the immune system in the brain. So basically, because the gut is out of balance, it's driving inflammation in the body, and that creates inflammation in the brain, and you get the activation of the brain immune system, which creates a whole sort of brain-on-fire issue.

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And people are really unhappy with the conventional medicine approach to their issues. What I'm really excited to talk to you about today with my colleague, George Papanikolaou, who's one of the physicians at the Ultra Wellness Center, is a very common problem, which is attention deficit disorder or attention deficit hyperactivity disorder or ADHD, whatever you want to call it.

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It's almost like an allergy response. You have this inability to break down a lot of histamine, and then it creates an immune response that's almost like an allergy, and that affects brain inflammation is what you're saying.

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But you also had to treat her gut, right? Didn't you have to treat her gut, like actually fix the beef's overgrowth and heal the leaky gut?

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And by the way, these are things you won't get at a traditional doctor. And that's, you know, that's really what at the Ultra Wellness Center we focus on is how do we, how do we normalize the function of the body? Hence the word functional medicine. And what you're doing is you're just, you're not treating the disease. You're just getting her gut microbiome healthy.

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You're getting rid of the yeast, you're healing leaky gut, and you're helping her with histamine issues that she might have. And that in and of itself can help reduce overall inflammation in the body and in the brain. But you didn't stop there. You went on and did other things. So it's more than just that. Sometimes there's other issues.

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So talk about some of the other issues like the nutrient issues and the mitochondrial issues that are key to the brain health.

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And this is a problem. Now, when I was a kid, there was that one kid in my class, I think his name was Patty Ainsworth, I still remember his name, who was that troublemaker who had, I'm sure had ADHD and that was it. Now it's increased from 1% of the population when I was born to 11.4% of kids. That's a big problem. 8% of them are on medication. So why are we having this problem?

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Yeah, and 60% of your brain is like omega-3 fats. And if you don't have that, and it comes from breast milk, it comes from wild fish,

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Many people are deficient, over 90% are, and it's been linked to bipolar disease, to depression, to ADHD, and you're basically providing this incredibly important fatty acid that's involved in regulating immune system function, inflammation, and neurotransmitter function. Just every level of your biology is regulated by these omega-3 fats, and if she's low, her brain's not gonna be working.

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Before you jump on that, I just want to double down because I think what you're saying is so important around nutritional issues. And many people are walking around with nutritional deficiencies that they don't really know they have. And one of the things we do at the Ultra Ball Center is focus on deep nutritional testing.

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And we're seeing across the population massive deficiencies in omega-3s and vitamin D and magnesium and even things like zinc and iron. These are really common. And all of these affect the brain. And they're commonly found low in people with ADHD and even things like autism, the whole spectrum of neurodevelopmental or cognitive issues. And so you get a lot of information from the diagnostics.

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And then you can use treatments to actually fix it. You can give people omega-3, you can give people vitamin D, give people magnesium and the right forms of magnesium. You can give people zinc, iron. All these things are critical in order for the brain to work because basically nutrients are the helpers for all the chemical reactions for every new transmitting you make.

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And if you don't have optimal levels of these, your brain's not going to be working and the rest of your body's not going to be working because everything's connected, right? So it's really important that you found these things and they're easily correctable. So it wasn't just her gut or the yeast issue, but she had like a whole complex of things. And this is the point in functional medicine.

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It's not just one thing. In medicine, in traditional medicine, it's like single diagnosis, single drug. In functional medicine, we look at the connections and patterns in everything. So we can see the tremendous things that are out of balance that are driving whatever problem we're looking at, whatever it is in functional medicine or in health issues that you have.

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Why is it so prevalent? And rather than just saying, let's medicate it and diagnose it, let's talk about why we've seen this increase and then how do we approach it with a new way of thinking, which is really the root cause approach of functional medicine. So I want to introduce you, George Papanikolaou is one of the physicians at the Altruist Wellness Center.

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we actually were able to identify those dysfunctions. And that's what you did. We had a deep dive with this patient into their biology, and you found so much to treat.

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And in the treating of that, you weren't treating ADHD, you were just treating the imbalances in her system, in her gut, in nutritional status, her mitochondria, that then helped her to actually have a recovery to set up normal function. So keep going on the next step you were going to talk about.

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Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you. If you're looking for data about your biology, check out Function Health for real-time lab insights.

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What you also did, and you were about to jump in, was genetic testing. And what is really interesting is that in your genome, you can see predispositions. And the way we think about it is the environment pulls the trigger, the genes load the gun, right? So you might have predispositions, but you can modify your life or lifestyle or supplements to actually optimize your gene expression.

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And that's what you did with this patient. So tell us about the kinds of genetic testing you did and what you found and how that links up to her diagnosis and how it helped your treatment.

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By the way, if you're listening and you're excited to kind of learn more about what we're doing at the Ultra Wellness Center, you can go to ultrawellnesscenter.com and learn how to become a patient and learn about all the resources we have to help you think through complex chronic disease issues that are not dealt with well by traditional medicine.

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Hey, George, I'm just going to interrupt you for a second. Isn't CMT increasing? It's homozygous. Isn't she increasing the breakdown of dopamine? So she has less dopamine? Homozygous GG is fast.

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That's an herb. It's an Ayurvedic herb, right?

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This is something that a lot of people struggle with. And when you see an increase of 1,000% in a condition like this, probably 1,100% if you look at the data, something's going on. And the question is, why are we seeing such an increase in the prevalence of this disease? Is it something that we have to endure and take medications for for the rest of our life?

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That's amazing. So basically, there are natural products out there that work with the body rather than against it, and that can have actually better outcomes in terms of how you feel. And so...

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whether it's SAMe, which is basically a methylating nutrient, and we can talk about that in a minute, which is a really important part of brain function, which is all the B vitamins, B12, folate, B6, and this herb seem to help regulate her mood.

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And because of this gene, she's more prone to anxiety, more prone to having more difficulties under stress or any environment because she kind of can't clear the dopamines.

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Because those help the mitochondria too, and they're very potent antioxidants as well. Yeah, I mean, it's interesting you bring up the mitochondria because Suzanne Goh is a pediatric neurologist at Harvard, Oxford. She's now pioneered a whole new approach to autism.

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And she found that looking at very sophisticated brain MRI techniques called functional brain MRIs, she was able to see that these kids have very dysfunctional mitochondria with autism. So they can't make energy. So the brain has an energy deficit.

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Or is there another way of thinking about it that can address the root causes and help people feel better and address some of the symptoms we're having?

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And so essentially what you found with Claire, in addition to the gut issues, in addition to the nutritional deficiencies, in addition to the genetics, she had sort of this underlying energy deficit in her mitochondria, which is making the brain not work properly. So optimizing the mitochondria is also part of the treatment protocol.

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So George, what you said just now is really important. I want to unpack it. You talked about something called the exposome. And the exposome is basically everything that your biology is exposed to throughout your life from day one. and how that affects every system in your body.

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So it's what you eat, it's your thoughts, it's exercise, it's sleep, it's stress, it's relationships, it's your microbiome, it's toxins, all the things that we have to deal with affect our biology. And we can modify those things. And 90% of chronic disease is caused by the exposome, not the genome.

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So you might have genetic predispositions, but it doesn't mean you're going to get the problem unless you set yourself up by having

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a lifestyle or exposures to toxins that are disrupting your your your biological function and causing problems in your gene expression so it's it kind of was interesting when you're talking about this case it's not just one thing you're dealing with your gut you're dealing with nutritional status you're dealing with you know nutrient deficiencies you're dealing with there are transmitted problems and genetics that make that difficult you're dealing with mitochondrial issues and toxins and there was one other thing you kind of found in her which i think is common and interesting which has to do with

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urine peptides that have to do with how we eat certain foods that turn into kind of neurotoxins.

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Gluten-free and dairy-free. So those proteins that are toxic come from eating gluten and dairy, which are often things that trigger brain dysfunction. Not for everybody, but for a lot of people who have brain dysfunction, those are sort of fundamental things that we do. And we in functional medicine often will do elimination diets to get rid of certain foods that could be potential triggers.

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And then you see how you're doing and you can add it back if you're doing okay. But if you see a reaction after you add it back, it probably means you shouldn't eat it.

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That's how you can tell if that's a problem. So this is incredible, George. This is such a perfect functional medicine case because we look at things that no one else is looking at, and we find things that no one else is finding, and then we're able to modify that person's lifestyle,

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treat the fundamental underlying factors, whether it's gut dysfunction or mitochondrial dysfunction or basically neuroinflammation that's caused by foods we're eating and get rid of those foods. And you're able to actually get these people to normal. So tell us what happened with Claire, what you did, what the plan was, and what happened to her.

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So I encourage- That's the executive function and the adult in the room. And then you just go on total reactivity.

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But it doesn't explain everything. I mean, 1,100%, maybe even if it was half of those cases were new criteria that helped us sort of broaden the criteria to diagnose people, Maybe it's half or even a quarter, but even if it's 200% to 500% increase, it's still crazy.

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no longer there and she was doing much better in school learning was easier because she had all these tools was it perfect no but she had tools so what's so important about this case is to understand is that it this is uh very personalized so if you saw 10 people with adhd there might be some similarities but you'll often find different things and need to treat them differently.

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And this is the whole focus of functional medicine. It's personalized medicine based on your unique biology and what your imbalances are. And even though you might have the same diagnosis as somebody else, you might have very different issues. And in this case, Claire, you sort of did a full assessment. You found all these imbalances, you know, Her nutritional status was a problem.

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She had a crappy diet, a lot of sugar. She was eating a lot of gluten and dairy that was affecting her brain through these peptides. She had nutritional deficiencies like magnesium and vitamin D and omega-3 fats. And others may have zinc or other deficiencies. She had also... downstream effects of mitochondrial issues and oxidative stress and genes that predisposed her to all these problems.

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And she had terrible gut issues with overgrowth of yeast. And you systematically went and optimized all these systems, right? You put her on a low sugar, gluten-free, dairy-free diet. You got her off this gluten-free and dairy-free diet, got her to none of these peptides that were causing brain dysfunction.

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You optimize her gut function by giving her antifungals and probiotics and things to help repair the leaky gut. You gave her support for the nutrients that are really important for methylation, the SAMe and B6 and so forth. And you helped her mitochondria and you gave her some herbs and things that helped calm her neurotransmitters down. And it wasn't just one thing.

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You have to do a lot of things. And this is the whole point of functional medicine. It's not just that you deal with one problem with one drug, which is what traditional medicine does. You look at all the dysfunctions in the body and get those optimized. And when you do that, People get better because you're not treating the ADHD, you're treating all these things that are causing the ADHD.

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And then you get people better. And this is an incredible system of treatment. And we've been doing this for 20 plus years, the Ultra Wellness Center, for a lot of us who were at the practice, we're working together even for almost a decade before that. So we've got like 30 plus years of experience in this. And we've got five of us doing this.

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So I don't know, five times, almost 150 years of experience in helping people navigate complex chronic issues And George, this was such a great case. It's such a great story because it gives people hope. People don't have to suffer. And I think my view of what functional medicine can do for people is to help them stop suffering needlessly.

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Find your frontal lobe and marry him. George, thank you for this incredible story. Everybody listening, if you know somebody with this problem or you have other issues, we're here to help you at the Ultra Wellness Center. Just go to ultrawellnesscenter.com.

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You can learn more about what we're doing, how to become a patient, and hopefully come see us because we're in a beautiful part of the world in Western Massachusetts. And we'll do everything we can to help you figure out what's going on and help you get better. So, George, thanks a lot for joining us. It was a pleasure.

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Yeah, let's really remind ourselves that we have a way to get to the root cause of so many problems, and that's what we do at the Ultimate Wellness Center. So, George, thanks for joining us today, and we'll see you next time. Thank you, Mark. It was a pleasure. If you love this podcast, please share it with someone else you think would also enjoy it.

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You can find me on all social media channels at DrMarkHyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at DrMarkHyman for video versions of this podcast and more. Thank you so much again for tuning in.

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We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests.

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This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. Thank you so much for having me. Thanks so much again for listening.

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And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for my website store for a summary of my favorite and thoroughly tested products. Hey everyone, it's Dr. Mark Hyman here.

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That's why I think we're seeing, we're seeing more cases. Well, that may be explaining part of it, George, but I think, you know, when we think about the spectrum of brain disorders, whether it's autism or ADD or the fact that one in six kids have some neurodevelopmental issue, you know, there's something else going on.

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And when you look at the brains of these kids, they have a lot of neuroinflammation, meaning their brains are on fire, whether it's autism or ADD. Now, some kind of level of adaptation to hunter-gatherer way of living required us to have, sort of be able to shift focus and do a lot of different things. So there was some adaptation. So some might be a normal evolutionary process,

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But I would say that a lot of what we're seeing today is because the brain is not working properly, that it's disordered, chaotic, dysfunctional, and that there are ways you can figure out what to do about it rather than just medicate it with Ritalin. Is that right? Oh, yeah. Yeah. I agree.

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Today's episode is something a little different from our usual programming. As a special bonus, we're highlighting one of the incredible doctors from my clinic, the Ultra Wellness Center. And over the next few weeks, we're going to be sharing a short Friday episode each month featuring an Ultra Wellness Center practitioner diving into how functional medicine tackles real world health issues.

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So there's a spectrum of people who have sort of normal human biology, right? Yeah. But there's also a lot of these people who suffer from ADHD who have a lot of things wrong with them, a lot of nutritional deficiencies, gut issues, toxins, and brain inflammation.

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So let's go through this case now. You have seen the Ultra Wellness Center where we see a lot of this. And I wrote a book years ago called The Ultra Mind Solution. And we just have a lot of experience with dealing with people with brains that are not working the way they want.

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And if your brain's not working the way you want, it's hard to have the life you want because your brain drives everything. and how it functions drives everything in your life. So whether you can work or function or be in relationships or feel good, depends on how your brain's working.

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And the brain is just part of the rest of the body, and it's influenced by so many factors that are ignored by traditional medicine. So dig us through this case, and then let's kind of dive into what you did diagnostically and what therapeutically you did.

The Dr. Hyman Show

Bonus Episode: Healing ADHD at the UltraWellness Center

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And then let's sort of zoom out to talk about how, if someone's struggling with this, what do they need to think about and search for and look for in terms of diagnosis and treatment?

The Dr. Hyman Show

Bonus Episode: Healing ADHD at the UltraWellness Center

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from fatigue to brain fog to mold toxicity, cancer metabolism, and lots more. Now, this is a limited series for now, but if you find it helpful, we might offer more like it down the road. If you're interested in learning more or working with the Ultra Wellness Center team and one of our docs, visit ultrawellnesscenter.com. Thanks for listening, and I hope you enjoy this bonus conversation.

The Dr. Hyman Show

Bonus Episode: Healing ADHD at the UltraWellness Center

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So basically, she's using drugs like stimulants, like sugar and caffeine, basically. So she was trying to self-medicate through... through food, and it helped for a little bit, but it would probably have a big downside for her, right?

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Bonus Episode: Healing ADHD at the UltraWellness Center

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Hey, everybody, it's Dr. Hyman. I'm excited to present to you a new way of thinking about chronic disease and all sorts of diagnoses that we get labeled with. that are just labels. And what functional medicine does is talk about the root cause. And every day I get emails, texts, can you help me with this? Can you help me with that?

The Dr. Hyman Show

Bonus Episode: Healing ADHD at the UltraWellness Center

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That's important for everybody, right? For anybody, those things are just foundational. Then the question is like, what else goes on with these people that's not just fixed by having an optimum lifestyle? Because often these people have a great lifestyle, but they still are struggling. And let me, before you dive into the details, I just want to point out to everybody that

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Bonus Episode: Healing ADHD at the UltraWellness Center

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You know, functional medicine is the medicine of why, not what. You know, what happens is in traditional medicine, you get a diagnosis, ADHD, and then immediately we have the solution, which is a drug. In functional medicine, we don't do that. We don't stop at the diagnosis. We go, okay, well, we have this diagnosis. What's the cause? What's the why? And so then we have a way of

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The Root Causes of Hair Loss (And How to Reverse It) | Dr. Mark Hyman