Do you experience cravings for sugar and refined carbs? Do you regularly feel tired or sluggish or experience brain fog? Do you have joint pain, muscle aches, bloating, gas, sinus problems, skin problems, anxiety, depression or insomnia, or simply put, do you “feel like crap?” Most people, at some point in their lives, have experienced what I call FLC Syndrome—this is when you Feel Like Crap. Yet most people have no idea what causes it or how to fix it. The good news is that most of us are only a few days away from feeling well, ending sugar and carb cravings, and having control over our bodies. In today’s episode, I talk about how to activate your body’s extraordinary healing and reparative systems with my 10-Day Detox Diet. The 10-Day Detox addresses foundational gaps missing in our modern diet, supplements that support our natural detoxification systems, minerals and amino acids that promote relaxation and deep rest, and a dietary protocol that works by taking out the wrong foods and focusing on the right foods to transform your body in just a few days. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Here are more details from our interview (audio version / Apple Subscriber version): Do you have FLC Syndrome? (2:41 / 1:07) The first pillar of the 10-Day Detox: Food (6:02 / 4:26) The second pillar of the 10-Day Detox: Daily Habits (9:44 / 8:12) The third pillar of the 10-Day Detox: Supplemental Support (12:31 / 10:59) What to eat and what to avoid during your 10-Day Detox (15:29 / 12:49) Transitioning off the 10-Day Detox (22:28 / 20:54) Mentioned in this episode 10-Day Detox PDF (includes the medical symptom questionnaire) The 10-Day Detox book The 10-Day Detox Cookbook What to Eat/What to Avoid during your 10-Day Detox This episode is brought to you by BIOptimizers. Head to Bioptimizers.com/Hyman and use code HYMAN10 to save 10%.
Chapter 1: What is FLC Syndrome and how does it affect us?
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...
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.
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.
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.
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.
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.
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.
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.
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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Chapter 6: How do you transition off the 10-Day Detox?
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.
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.
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
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
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.
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.
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.
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?
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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