The Dr. Hyman Show

This episode is brought to you by Mitopure, InsideTracker, and Cozy Earth.

Humans have coevolved with food and its medicinal actions on our bodies, meaning we have actual cell receptors for specific food-derived molecules. So why aren’t doctors trained in how to use food as medicine? We’re taught all about using pharmaceuticals to affect our biology, but the power of food is left high and dry. I think this is a foundational area of medical training we need to change. That’s why I’m so excited to talk to one of my favorite people and thinkers in the world of food and medicine on this episode of The Doctor’s Farmacy, Dr. William Li. 

Dr. William Li is a world-renowned physician, scientist, speaker, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. He is best known for leading the Angiogenesis Foundation. His groundbreaking work has impacted more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, Can We Eat to Starve Cancer? has garnered more than 11 million views, and he has appeared on The Dr. Oz Show, Martha Stewart Live, CNN, MSNBC, NPR, Voice of America, and has presented at the Vatican’s Unite to Cure conference. An author of over 100 scientific publications in leading journals such as Science, The New England Journal of Medicine, The Lancet, and more, Dr. Li has served on the faculties of Harvard, Tufts, and Dartmouth Medical School.

This episode is brought to you by Mitopure, InsideTracker, and Cozy Earth.

Get 10% off Mitopure at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout.

InsideTracker is offering my community 20% off at insidetracker.com/drhyman.

Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40.

Here are more details from our interview (audio version / Apple Subscriber version): 

• Dr. Li’s journey to understanding the power of eating to beat disease (6:53 / 3:20) 
• How food can activate our body’s healing defense systems (15:56 / 13:11) 
• Why Dr. Li changed his mind about organic foods (20:44 / 17:23) 
• The benefits of nutritional diversity and eating “weird foods” (25:45 / 22:04) 
• Research showing how eating tree nuts benefited colorectal cancer patients (30:18 / 26:00) 
• Combining food and pharmaceutical drugs (34:06 / 30:31) 
• Prescribing food as medicine (44:01 / 39:37) 
• Reimagining our approach to Covid and long Covid (52:37 / 47:38)
• Foods that lower inflammation and boost the immune system (55:22 / 51:50) 
• Three ways to start using food as medicine (1:09:46 / 1:04:49) 

Find Dr. Li’s Eat To Beat Disease Masterclass at drwilliamli.com/masterclass and get a copy of his book, Eat To Beat Disease, at drwilliamli.com/book-li.

This episode is brought to you by Rupa Health, Thrive Market, and Pendulum.

The number-one reason people visit the doctor is problems with the gut. Not only do gut issues impair gut function, making life miserable, but they also are a contributing factor to many serious conditions such as cancer, heart disease, autoimmune disease, diabetes, and more.

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about the three biggest contributing factors to compromised gut health. We discuss the importance of looking at gut function, the top foods that typically cause gut problems, and the top substances that support healing the gut.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health, Thrive Market, and Pendulum.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Join Thrive Market today to receive an extra 40% off your first order and a free gift worth over $50 at thrivemarket.com/hyman.

Pendulum is the first company to figure out how to harness the amazing benefits of Akkermansia in a probiotic capsule. To receive 20% off your first purchase of Pendulum’s Akkermansia probiotic supplement, go to Pendulumlife.com and use code MARK20.

In this episode, we discuss (audio version / Apple Subscriber version):

• Three main things that destroy your gut health (4:11 / 1:00) 
• Diving into dysbiosis (8:18 / 5:00) 
• Microbiome testing and gut-health evaluation (13:12 / 10:00) 
• Toxins that harm the gut (16:48 / 13:34) 
• How and why stress is bad for your gut (21:45 / 17:18) 
• My personal gut-health story (26:16 / 21:44) 
• Best and worst things for your gut (29:15 / 24:45) 
• Questions from our community, including constipation and heartburn (31:57 / 27:44)

Mentioned in this episode:

An Epidemic of Absence by Moises Velasquez-Manoff

Missing Microbes by Martin J. Blaser, MD

Breaking the Vicious Cycle by Elaine Gottschall

This episode is brought to you by Athletic Greens and Paleovalley.

Seventy-five percent of women experience daily symptoms due to hormonal imbalances. Some of these symptoms are irritating, like insomnia, sugar cravings, fluid retention, moodiness, and headaches, while others can be more devastating, such as infertility. Often, many of these symptoms are written off as “normal” and just a part of a woman’s cycle or transition into menopause, but the truth is that there are many things we can do to reverse them to live each day more comfortably. 

In today’s episode, I talk with Dr. Elizabeth Boham and Dr. Sara Gottfried about how many women’s health issues can be resolved using a Functional Medicine approach. We discuss how PCOS, debilitating PMS, and other hormonal imbalances often stem from diet and exposure to environmental toxins.

Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing, she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing.

Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based, integrative, precision, and Functional Medicine. She is a clinical assistant professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. Her three New York Times bestselling books are The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book is called Women, Food, and Hormones.

This episode is brought to you by Athletic Greens and Paleovalley.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

Full-length episodes of these interviews can be found here:

Dr. Elizabeth Boham

Dr. Sara Gottfried

Dr. Elizabeth Boham

This episode is brought to you by Rupa Health, BiOptimizers, and InsideTracker.

The way we breathe impacts everything from how well we sleep to our metabolism, cognitive function, immunity, and more. That’s why it’s so alarming that most of us are doing it wrong. Today on The Doctor’s Farmacy, I talk all about the science and evolution of how we breathe, and how to get better at it, with James Nestor. 

James Nestor is an author and journalist who has written for Scientific American, Outside, The New York Times, and more. His latest book, Breath: The New Science of a Lost Art, was an instant New York Times bestseller. Breath explores how the human species has lost the ability to breathe properly—and how to get it back. James has appeared on dozens of national television shows, including ABC’s Nightline and CBS’s Morning News, and on NPR. He lives and breathes in San Francisco.

This episode is brought to you by Rupa Health, BiOptimizers, and InsideTracker.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

BiOptimizers Magnesium Breakthrough formula contains seven different forms of magnesium, all of which have different functions in the body. Go to magbreakthrough.com/hyman and use code hyman10 at checkout for 10% off your next order.

InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at insidetracker.com/drhyman.

Here are more details from our interview (audio version / Apple Subscriber version): 

• Why breathing is so important to our overall health (4:34 / ​​1:50)
• Using breath to boost your immune system and break stress (9:03 / 4:25) 
• The personal health issues that led James to study breath (14:26 / 11:25)
• Why breathing through your nose is better than breathing through your mouth (16:38 / 13:36) 
• The benefits of nighttime mouth taping (23:07 / 20:06) 
• Nasal breathing tips and techniques (29:19 / 25:30) 
• Ancient lost arts of breathing (30:36 / 27:14) 
• Lung capacity and aging (37:51 / 32:44)
• Breathe like your ancestors (43:13 / 37:06)
• What is kundalini? (53:19 / 48:13)  

Learn more about James’ work and get his book, Breath: The New Science of a Lost Art, at

mrjamesnestor.com/order-now.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. 

For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast.  

In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on Functional Dentistry with Dr. Mark Burhenne. 

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you? Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content.

Learn more about Dr. Burhenne at askthedentist.com and on Instagram @askthedentist.

This episode is brought to you by Rupa Health, ButcherBox, and Pendulum.

Autoimmune disease is, by far, the most widespread chronic health condition today, with a prevalence greater than heart disease, cancer, and diabetes combined. It is staggering! Sadly, however, conventional medicine is making numerous mistakes when it comes to treating patients with autoimmune disease by attempting to manage symptoms rather than resolve the root cause and heal the body.

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about what’s really behind the rates of climbing autoimmune disease. We discuss environmental and dietary changes, reduction in quality of food, and much more—and then what we can do to heal.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health, ButcherBox, and Pendulum.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. Check out a free, live demo with a Q&A or create an account at RupaHealth.com.

For a limited time, ButcherBox will send new subscribers 2 lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription—plus an additional $10 off. To receive this offer, go to ButcherBox.com/farmacy.

Pendulum is the first company to figure out how to harness the amazing benefits of Akkermansia in a probiotic capsule. To receive 20% off your first purchase of Pendulum’s Akkermansia probiotic supplement, go to Pendulumlife.com and use code MARK20.

In this episode, we discuss (audio version / Apple Subscriber version):

• Three mistakes people make in treating autoimmune disease (4:34 / 1:10) 
• Underlying causes that are increasing rates of autoimmune disease (8:12 / 5:06) 
• Why the Functional Medicine approach to health is unique (17:37 / 14:45) 
• Toxins and how they contribute to autoimmune disease (18:35 / 15:40) 
• Early detection of autoimmune activity (22:18 / 19:18) 
• Functional Medicine testing to diagnose autoimmune disease (31:06 / 26:33) 
• Questions from our community on scleroderma, Hashimoto’s disease, emerging technologies, and more (39:33 / 34:44)  

Mentioned in this episode:

Isabel Overcomes Autoimmune Disease

The UltraThyroid Solution

How a Doctor Cured Her Autoimmune Disease with Functional Medicine 

Reversing Multiple Sclerosis and Autoimmune Disease with Functional Medicine

This episode is brought to you by Rupa Health and Athletic Greens.

There’s no doubt that factory farming should be illegal, but that is a far cry from stating that all meat is bad. Grass-fed beef is extremely different from conventionally raised beef. In other words, the way your meat is raised matters.

In today’s episode, I talk with Chris Kresser, Robb Wolf, Diana Rodgers, and Nicolette Niman about the myths and stigmas surrounding red-meat consumption, how to choose sustainably raised meat, and much more.

Chris Kresser M.S., L.Ac., is the codirector of the California Center for Functional Medicine, founder of the Kresser Institute, creator of ChrisKresser.com, and the New York Times bestselling author of The Paleo Cure and Unconventional Medicine. He is one of the most respected clinicians and educators in the fields of Functional Medicine and ancestral health and has trained over 1,500 clinicians and health coaches in his unique approach. 

Robb Wolf, a former research biochemist, is the two-time New York Times and Wall Street Journal bestselling author of The Paleo Solution and Wired to Eat. Robb is the cofounder of The Healthy Rebellion, a social movement with the goal of liberating 1 million people from the sick-care system. Robb is the executive producer of the film Sacred Cow. 

Diana Rodgers, RD, is a “real food” nutritionist living on a working organic farm near Boston, Massachusetts. She’s an author, runs a clinical nutrition practice, hosts the Sustainable Dish podcast, and is an advisory board member of Animal Welfare Approved and Savory Institute. Her new book, Sacred Cow: The Case For Better Meat, and the film she directed and produced, also called Sacred Cow, are available.

Nicolette Hahn Niman is a writer, attorney, and livestock rancher. She has authored the books Defending Beef and Righteous Porkchop, as well as numerous essays for The New York Times, The Wall Street Journal, and the Los Angeles Times. Previously, she was Senior Attorney for the environmental organization Waterkeeper, where she focused on agriculture and food production; before that, she was an environmental lawyer for the National Wildlife Federation. Today, she lives in Northern California with her two sons and her husband, Bill Niman, founder of the natural-meat companies Niman Ranch and BN Ranch.

This episode is brought to you by Rupa Health and Athletic Greens.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Full-length episodes of these interviews can be found here:

Chris Kresser

Robb Wolf and Diana Rodgers

Nicolette Niman

This episode is brought to you by Eight Sleep, Rupa Health, and InsideTracker.

We often think of eating well in terms of managing our weight or heart health, but what about supporting the brain? There are so many foods we can eat to support better cognition, reduce the risk of neurodegenerative diseases, and feel sharper, smarter, and happier every day. Along those same lines, many of the processed foods in our Standard American Diet are sabotaging our brain health with loads of excess sugar and other sneaky ingredients. I’m excited to sit down with Max Lugavere to explore what it looks like to eat a diet that specifically benefits the brain. If you’re thinking you don’t need that focus in your personal diet, think again: these habits and foods are benefiting your entire body, too.

Max Lugavere is a health and science journalist and the author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, now published in 10 languages around the globe. His sophomore book, also a best-seller, is called The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. Max is the host of a #1 iTunes health and wellness podcast, called The Genius Life. His new cookbook, Genius Kitchen, just hit shelves yesterday.

This episode is brought to you by Eight Sleep, Rupa Health, and InsideTracker.

To check out Eight Sleep’s Pod Pro mattress or mattress cover and save $150 at check out, go to eightsleep.com/mark.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Right now, InsideTracker is offering my community 20% off at insidetracker.com/drhyman.

Here are more details from our interview (audio version / Apple Subscriber version): 

• How Max’s mother’s illness led him to understand the relationship between diet and brain health (5:38 / 2:30) 
• Scientific evidence of how nutrition influences the brain (9:21 / 6:00)  
• Superfoods for the brain (15:07 / 11:35) 
• Why we overeat ultra-processed, but not nutritionally satisfying, foods (19:26 / 16:15)
• Health effects of meat consumption (33:12 / 28:15) 
• Health benefits of eggs and some types of dairy (46:36 / 43:26) 
• Dark, leafy greens and brain health (53:43 / 48:35) 
• Cooking at home (59:05 / 53:49) 
• Natural food sources of collagen (1:02:26 / 57:18) 
• The best and worst cooking oils (1:04:53 / 59:46) 

Learn more about Max at maxlugavere.com and get his new book, Genius Kitchen, at geniuskitchenbook.com.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. 

In this teaser episode, you’ll hear a preview of our monthly Ask Mark Anything episode.

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Looking younger is not just about what creams you slather on your face; it’s actually an inside job. Treating your body well on the inside has numerous health benefits, including the quality and appearance of your skin. The skin can reflect the level of inflammation in the body, poor gut health, or even food allergies. 

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about what we can do to support the body—and the skin. We discuss why essential fatty acids, organ meats, and hot and cold therapies are all important, and so much more.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase at athleticgreens.com/hyman.

Right now InsideTracker is offering my community 20% off at insidetracker.com/drhyman.

In this episode, we discuss (audio version / Apple Subscriber version):

• Testing to evaluate aging in your body (4:44 / 1:53)
• Looking at the external impact of internal health (11:17 / 8:25)  
• The importance of essential fatty acids (14:59 / 12:07) 
• Nutrient density of organ meats for skin health (19:52 / 15:30) 
• Hot and cold treatments (22:31 / 18:00) 
• The impact of stress on appearance (31:09 /26:38) 
• Why we need to focus on hydration (38:06 / 33:38)
• Foods to eat and not to eat (43:00 / 38:24) 
• Questions from our community (46:58 / 42:29) 

Mentioned in this episode:

Commune “The Lab”

Why Zebras Don’t Get Ulcers

LyteShow Electrolytes

EWG Skin Deep

The Wrinkle Cure

OmegaQuant 

This episode is brought to you by Athletic Greens, ButcherBox, and Rupa Health.

Fasting has numerous proven benefits to optimize health. It can help reduce inflammation, brain fog, and insulin resistance. It can also increase energy and bone density, activate autophagy—the process of cleaning out damaged cells—and reduce the signs of aging. The food we eat has an amazing ability to heal, but the timing of when we eat or abstain from eating can also have profound impacts on our health. 

In today’s episode, I talk with Dr. Valter Longo, Dave Asprey, and Dr. Jason Fung about the mechanisms behind fasting, why most of us can benefit from fasting, and how fasting can be a useful tool in cancer treatment.

Dr. Valter Longo is an internationally recognized leader in the field of aging studies and related diseases. Valter is the author of an extraordinary book, The Longevity Diet. The culmination of 25 years of research on aging, nutrition, and disease across the globe, it provides an easy-to-understand, accessible, and implementable road map to living well longer through improved nutrition.

Dave Asprey is the creator of the Bulletproof Diet and innovator of Bulletproof Coffee. Over the last two decades Dave, the “Father of Biohacking,” has worked with world-renowned doctors, researchers, scientists, and global mavericks to uncover the latest, most innovative methods, techniques, and products for enhancing mental and physical performance.

Dr. Jason Fung is a physician, author, and researcher. His groundbreaking, science-based books about diabetes and obesity—The Diabetes Code, The Obesity Code, and The Complete Guide to Fasting—have sold over one million copies and challenged the conventional wisdom that diabetics should be treated with insulin. His latest book is The Cancer Code: A Revolutionary New Understanding of a Medical Mystery.

This episode is brought to you by Athletic Greens, ButcherBox, and Rupa Health.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

For a limited time, new subscribers to ButcherBox will receive free ground beef for life. When you sign up today, ButcherBox will send you 2lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription. To receive this offer, go to ButcherBox.com/farmacy.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Full-length episodes of these interviews can be found here:

Dr. Valter Longo

Dave Asprey

Dr. Jason Fung

This episode is brought to you by Rupa Health, BiOptimizers, and Athletic Greens.

Food should be a tool for helping us feel our best. But, most people don’t realize what kind of impact their favorite foods are having on their blood sugar, and subsequently their entire body. Feeling hungry even when you just ate, craving sweets, and dealing with acne, hormonal imbalances, and signs of aging like wrinkles are just a few of the many symptoms of blood sugar swings. When these continue to go unchecked more severe dysfunctions can occur. On today’s episode, I talk to Jessie Inchauspé, also known as the “Glucose Goddess,” all about her tried-and-true hacks for balancing blood sugar and increasing insulin sensitivity.

Jessie holds a bachelor’s degree in mathematics from King's College London and a master’s degree in biochemistry from Georgetown University. Her work at a genetic analysis start-up in Silicon Valley made her realize that, as the key to good health, food habits beat genetics. In her first book, Glucose Revolution, Jessie shares her startling discovery about the essential role of blood sugar in every aspect of our lives, from cravings to fertility, and the surprising hacks to optimize it while still eating the foods we love.

This episode is brought to you by Rupa Health, BiOptimizers, and Athletic Greens.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

BiOptimizers Magnesium Breakthrough formula contains seven different forms of magnesium, all of which have different functions in the body. Go to magbreakthrough.com/hyman and use code hyman10 at checkout for 10% off your next order.

Right now when you purchase AG1 from Athletic Greens, you will receive 10 free travel packs with your first purchase by visiting athleticgreens.com/hyman.

Here are more details from our interview (audio version / Apple Subscriber version): 

• The spinal injury and mental health issues that started Jessie’s health journey (5:35 / 2:34)
• Symptoms of blood sugar swings (11:36 / 8:20) 
• Jessie’s top hacks for stabilizing glucose levels (19:08 / 15:50)
• Why some people metabolize glucose differently than others (29:07 / 24:35)  
• Blood sugar, aging, and longevity (33:17 / 27:55) 
• How glucose affects our energy production (28:35) 
• Sugar and hormonal imbalances (39:12 / 34:37) 
• The best and worst forms of starch (43:10 / 37:44)
• When glucose levels don’t tell the full story (54:30 / 49:51) 
• Stress and blood sugar (57:09 / 52:31)

Follow Jessie on Instagram @glucosegoddess and order her book, Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar in the U.S. here and in the UK here. 

This episode is brought to you by Rupa Health and Paleovalley.

Contrary to popular belief, holding on to weight isn’t just about a lack of willpower or not exercising enough; even genetics plays just a minor role. There are numerous other factors that influence our weight, including things like our gut microbiome, toxins, mitochondrial function, hormones, and even our social networks. But by applying the principles of Functional Medicine, we can peel back the layers to determine where the focus needs to be for each individual to support and balance their body and help them achieve a healthy weight.

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about the eight reasons we can’t lose weight and how to overcome roadblocks in weight loss.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Paleovalley.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

In this episode, we discuss (audio version / Apple Subscriber version):

• Eight reasons you are holding on to weight (4:36 / 1:00) 
• Being overfed and undernourished (7:44 / 4:21)
• The role of the gut microbiome (10:03 / 6:32)  
• Inflammation and immune function (13:12 / 9:48) 
• How toxins impact weight (14:44 / 11:20) 
• The importance of energy production (16:51 / 13:30) 
• The communication system, including hormones (18:43 / 15:23) 
• Genes attributed to obesity (24:28 / 20:57) 
• The value of a health-oriented social network (28:43 / 25:16) 
• Questions from our community (33:34 / 29:44) 

Mentioned in this episode:

The UltraThyroid Solution PDF

Weight Loss PDF

Levels

In the Realm of Hungry Ghosts by Dr. Gabor Mate

Byron Katie “The Work” 

Byron Katie Video

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Community is medicine, just like food or sleep. Without community, we can become isolated, which has been found to be connected with inflammation and can even negatively impact immune response. Moreover, whom you choose to be in community with also matters. Your immediate social circle—the four-to-five people you surround yourself with the most—has the greatest influence on your health. In today’s episode, I talk with Radha Agrawal, Dan Buettner, and Dr. Vivek Murthy about why community matters, what we have learned from cultures that prioritize community in their population, and how to take care of our needs first before giving to others.

Radha Agrawal is the Co-founder, CEO, and Chief Community Architect of Daybreaker, the early morning dance and wellness move-ment. Daybreaker currently holds events in 25 cities and more than a dozen college campuses around the world and has a community of almost half a million people. She is also the author of the book, Belong: Find Your People, Create Community, and Live a More Connected Life. 

Dan Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world— dubbed Blue Zones hotspots—where people live the longest, healthiest lives.

Dr. Vivek H. Murthy served as the 19th Surgeon General of the United States from December 15, 2014 to April 21, 2017 and was confirmed by the United States Senate on March 23, 2021 as the 21st Surgeon General of the United States. In 2017, Dr. Murthy focused his attention on chronic stress and loneliness as prevalent problems that have profound implications for health, productivity, and happiness. He is the author of, Together: The Healing Power of Human Connection in a Sometimes Lonely World.

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 25% off at insidetracker.com/drhyman.

Full-length episodes of these interviews can be found here:

Radha Agrawal

Dan Buettner

Dr. Vivek Murthy

This episode is brought to you by Thrive Market, Rupa Health, and Eight Sleep.

For the past two years, we’ve been flooded with Covid-related information. We’ve heard conflicting recommendations on everything from how to prevent the spread, reduce the severity, and recover, but many people are still unsure of which actions make the most impact. To me, a key underlying issue of the pandemic is that we aren’t addressing the health of the host. With the virus actively looking for a new home, it’s within our power to make our bodies the least appealing place for it to settle down. 

Today on The Doctor’s Farmacy, I talk to Dr. Roger Seheult about giving our bodies the best inputs to stay resilient against Covid and other infectious diseases. Dr. Roger Seheult is currently an Associate Clinical Professor at the University of California, Riverside School of Medicine, and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. Dr. Seheult is quadruple board-certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and Sleep Medicine through the American Board of Internal Medicine. He is also the co-founder of MedCram, an online medical education company that helps healthcare professionals and laypeople understand medical topics clearly.

This episode is brought to you by Thrive Market, Rupa Health, and Eight Sleep.

Thrive Market is an online, membership-based grocery store that makes eating well convenient and more affordable. Join today at thrivemarket.com/hyman to receive an extra 40% off your first order and a free gift.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. To get yours, go to eightsleep.com/mark to check out the Pod Pro mattress or mattress cover and save $150 at checkout.

Here are more details from our interview (audio version / Apple Subscriber version): 

• Top things we can do to protect our immune systems and fight Covid-19 (5:45 / 2:53) 
• The link between inflammation and immunity (7:43 / 4:50) 
• Vitamin D supplementation and Covid-19 (10:25 / 7:26) 
• Natural remedies for upgrading your immune system (14:46 / 11:54) 
• Exercise and immune function (20:32 / 17:42) 
• How sleep regulates our immune system (27:33 / 22:43) 
• Practical tips for improving sleep quality (32:14 / 27:37)  
• The science behind hot and cold therapy (36:09 / 31:09) 
• Foods to eat and avoid to support the immune system (48:45 / 43:55)  
• Plant vs. animal proteins (55:36 / 50:50) 

Learn more about Dr. Seheult’s work at medcram.com.

This episode is brought to you by Rupa Health and Vuori.

Eating ultra-processed foods—made primarily from wheat, corn, and soy—increases your death rate by 75 percent. How’s that for a sobering statistic! Unfortunately, American grocery-store shelves are monopolized by foods that contain ingredients that you should never eat, like partially hydrogenated oils, high fructose corn syrup, artificial sweeteners, and more. These foods have been scientifically proven to cause disease and death, so why do we still keep reaching for them?

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about foods that you should never eat again, foods to limit, and the food industry’s role in why these foods are so pervasive in our supermarkets.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Vuori.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

It’s the perfect time to upgrade your wardrobe! Vuori is offering my community 20% off your first purchase. Just head over to vuori.com/farmacy to claim this deal.

In this episode, we discuss (audio version / Apple Subscriber version):

• Six foods to never eat (3:58 / 1:11) 
• Four foods to limit (13:05 / 10:20) 
• Common food products with ingredients to avoid (15:57 / 13:01) 
• The food industry’s role in harmful ingredients (20:21 / 17:20) 
• Why to avoid gums and emulsifiers (27:07 / 24:03) 
• Determining your personal processed-food consumption (31:49 / 28:24) 
• Questions from our community, including how processed foods impact the body, agricultural policies for processed foods, are vegetable oils really that bad, and more (34:05 / 30:57) 

Mentioned in this episode:

My Way Café

Eat REAL

This episode is brought to you by Athletic Greens, Cozy Earth, and Eight Sleep.

Glyphosate is a popular pesticide that has a big downside—it’s destroying our health. It damages our good gut bacteria and may lead to leaky gut. Glyphosate also depletes glutathione, our master antioxidant and a cornerstone of our biology, and it dramatically impacts our sulfur, methylation, and detoxification pathways that have many essential roles for our health. And not only is glyphosate harming human health and the health of our future generations, it’s also destroying our ecosystems.

In today’s episode, I talk with Dr. Stephanie Seneff, Ken Cook, and Dr. Zach Bush about why it’s important to be aware of the effects of glyphosate and make choices that reduce our exposure as much as possible.

Stephanie Seneff is a Senior Research Scientist at MIT's Computer Science and Artificial Intelligence Laboratory in Cambridge, Massachusetts. She has a bachelor's degree from MIT in Biology with a minor in Food and Nutrition Science, and a master’s degree, an engineer’s degree, and a PhD degree, all from MIT, in Electrical Engineering and Computer Science. Her recent interests have focused on the role of toxic chemicals and micronutrient deficiencies in health and disease, with a special emphasis on the pervasive herbicide, glyphosate, and the mineral, sulfur. She is the author of Toxic Legacy: How the Weedkiller Glyphosate Is Destroying Our Health and the Environment.

Ken Cook is president and co-founder of the Environmental Working Group, a non-profit, non-partisan organization dedicated to protecting human health and the environment. He is widely recognized as one of the environmental community’s most prominent and influential critics of industrial agriculture and the nation’s broken approach to protecting families and children from toxic substances.

Dr. Zach Bush is a physician specializing in internal medicine, endocrinology, and hospice care. He is an internationally recognized educator and thought leader on the microbiome as it relates to health, disease, and food systems. Dr. Bush founded Seraphic Group and the non-profit Farmer’s Footprint to develop root-cause solutions for human and ecological health. His passion for education reaches across many disciplines, including topics such as the role of soil and water ecosystems in human genomics, immunity, and gut-brain health.

This episode is brought to you by Athletic Greens, Cozy Earth, and Eight Sleep.

Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40.

Check out Eight Sleep’s Pod Pro mattress or mattress cover and save $150 at checkout at eightsleep.com/mark.

Full-length episodes of these interviews can be found here:

Dr. Stephanie Seneff

Ken Cook

Dr. Zach Bush

This episode is brought to you by Rupa Health, ButcherBox, and Mitopure.

Heart disease is still the number one killer in the world, yet most people don’t actually understand what markers put them most at risk. It’s so much more than just LDL cholesterol. Statins have become the panacea for anyone with LDL that’s just a little off, yet most people (and even many doctors) aren’t fully informed of the risks versus the benefits of this drug, let alone aware of other treatment options for heart disease. Today, I talk to Dr. Aseem Malhotra about the real data on statins, heart disease, metabolic syndrome, and so much more. 

Dr. Aseem Malhotra is an NHS-trained consultant cardiologist and visiting Professor of Evidence-Based Medicine at the Bahiana School of Medicine and Public Health in Salvador, Brazil. He is a founding member of Action on Sugar. In 2015, he became the youngest member to be appointed to the board of trustees of UK health charity, The King's Fund. He is a pioneer of the lifestyle medicine movement in the UK and in 2018 was ranked by software company Onalytica as the number one doctor in the world influencing obesity thinking. Dr. Malhotra's first book The Pioppi Diet, co-authored with Donal O'Neill, was an international bestseller and his next book, The 21-Day Immunity Plan, was also a Sunday Times top 10 bestseller. His new book is A Statin-Free Life.

This episode is brought to you by Rupa Health, ButcherBox, and Mitopure.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs. Check out a free, live demo with a Q&A or create an account here.

For a limited time, new subscribers to ButcherBox will receive 2lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription here.

Mitopure is the first and only clinically tested, pure form of a natural gut metabolite called urolithin A that clears damaged mitochondria away from our cells and supports the growth of new, healthy mitochondria. Get 10% off by using code DRHYMAN10 at checkout here.

Here are more details from our interview (audio version / Apple Subscriber version): 

• Statin drugs and our overexaggerated fear of cholesterol’s role in heart disease (9:14  / 6:00)
• Are heart-attack and heart-disease death rates decreasing? (11:06 / 8:15)
• Statin benefits for people who have already had a heart attack (16:21 / 13:00) 
• Statin effectiveness for heart-attack and stroke prevention (20:29 / 17:04) 
• Why we’re typically looking at the wrong thing when we measure cholesterol (21:45 / 21:05)
• Targeting insulin resistance as a root cause of heart disease (32:39 / 27:33)
• Positive and negative effects of statins (36:15 / 33:04)
• Prediabetes, diabetes, metabolic syndrome, and heart health (45:37 / 40:08)
• Foods to avoid and eat for heart health (51:41 / 46:33)
• Exercise and stress reduction for heart health (56:35 / 51:32) 

Get a copy of Dr. Malhotra’s book, A Statin-Free Life: A Revolutionary Life Plan for Tackling Heart Disease—Without The Use of Statins, here.

This episode is brought to you by Rupa Health and Paleovalley.

Globally, the rate of chronic disease is double the rate of infectious disease. The single most important thing you can do every day to reduce your risk of chronic disease and change your biology is choose the right foods. What you put on the end of your fork matters, as food works with all seven of our body systems for optimal function, and it contains phytochemicals critical to our evolution that helps us achieve optimal health.

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about what foods will help you live longer and how food affects every single body function, and we even answer some questions from our community.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Paleovalley.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

In this episode, we discuss (audio version / Apple Subscriber version):

• The most important foods for longevity (4:45 / 1:30) 
• How food affects all the systems in your body (10:09 / 6:35) 
• The astounding amount of chronic disease and death attributed to food and diet (19:14 / 15:41) 
• Why the conventional medicine approach overlooks nutrition (21:42 / 18:03) 
• Questions from my community on bitter foods and avoiding cancer (30:19 / 26:53) 

Mentioned in this episode:

Food As Medicine PDF

Shopping Guide

Nourishment by Fred Provenza

This episode is brought to you by Eight Sleep, Athletic Greens, and BiOptimizers.

Only about 12 percent of Americans are considered “metabolically healthy.” That means the other 88 percent of us aren’t meeting basic medical guidelines for things like blood pressure, blood glucose, cholesterol, and other markers of metabolic health. In today’s episode, I talk with Dr. Cindy Geyer, Dr. Ben Bikman, Mark Sisson, and Dr. Elizabeth Boham about how to identify if you are metabolically unhealthy, how to optimize your metabolic flexibility, and much more.

Dr. Cindy Geyer received her Bachelor of Science and Doctor of Medicine degrees, with honors, from the Ohio State University. She completed residency in internal medicine at Strong Memorial Hospital in Rochester, NY, and is triple board certified in internal medicine, integrative medicine, and lifestyle medicine. She joined The Ultrawellness Center in 2021 after practicing and serving as the medical director at Canyon Ranch for 23 years. 

Dr. Ben Bikman is a renowned metabolic research scientist and a popular speaker on human metabolism and nutrition. Backed by years of research, Dr. Bikman’s mission is to help the world appreciate the prevalence and relevance of insulin resistance. He is the author of the book Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It, which offers a thought-provoking yet real solution to insulin resistance and reversing prediabetes, improving brain function, shedding fat, and preventing diabetes. 

Mark Sisson is the founder of the popular daily health blog Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever. His latest book is Keto for Life: Reset Your Biological Clock in 21 Days and Optimize Your Diet for Longevity, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint.

Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. 

This episode is brought to you by Eight Sleep, Athletic Greens, and BiOptimizers.

Check out Eight Sleep’s Pod Pro mattress or mattress cover and save $150 at checkout at eightsleep.com/mark.

Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

BiOptimizers Magnesium Breakthrough formula contains seven different forms of magnesium. Go to magbreakthrough.com/hyman and use code hyman10 at checkout for 10% off your next order.

Mentioned in this episode: How To Work With Your Doctor To Get What You Need

This episode is brought to you by Thrive Market, Cozy Earth, and InsideTracker.

We can’t have a healthy, high-functioning mind without a healthy, high-functioning brain. Yet, in a world where many people feel unhappy or downright depressed, most of us aren’t prioritizing time each day to upgrade our brains and be intentional about our mindset. I’m here to tell you that if you want to feel happier and more empowered, it’s time to start. 

Today on The Doctor’s Farmacy, I talk to my good friend and colleague Dr. Daniel Amen all about the scientifically proven ways he’s discovered to increase happiness.

Dr. Daniel Amen is a physician, double board-certified psychiatrist, twelve-time New York Times bestselling author, and founder and CEO of Amen Clinics, with 10 US locations. Dr. Amen is the author of many books including the mega-bestseller Change Your Brain, Change Your Life, as well as The End of Mental Illness, Memory Rescue, Healing ADD, and Your Brain Is Always Listening. His new book, You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type, comes out this month. 

This episode is brought to you by Thrive Market, Cozy Earth, and InsideTracker.

Thrive Market is an online,membership-based grocery store that makes eating well convenient and more affordable. Join today at thrivemarket.com/hyman to receive an extra 40% off your first order and a free gift.

Cozy Earth makes the most comfortable, temperature-regulating, and nontoxic sheets on the market. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40.

InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 25% off at insidetracker.com/drhyman.

Here are more details from our interview (audio version / Apple Subscriber version): 

• Why happiness is a function of the brain (4:59 / 2:38)
• Happiness is geared to your brain type (11:09 / 8:03) 
• Supplements for brain health (15:01 / 11:57) 
• The four circles of happiness (19:09 / 16:02) 
• The impact of Covid-19 on the brain and mental health (27:43 / 22:49)
• Happy foods and sad foods (37:22 / 32:23)
• Four nutraceuticals for brain health (42:41 / 37:44)
• Getting rid of the negative voice in your head (45:08 / 40:07) 
• Why you should give your mind a name (48:32 / 43:34)
• Hedonism is the enemy of happiness (57:17 / 54:18)

Get a copy of Dr. Amen’s book, You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type, here. Take the Brain Health Assessment here.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. 

For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast.  

In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on decreasing your cancer risk with Dr. Elizabeth Boham. 

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

This episode is brought to you by Eight Sleep and Athletic Greens.

Sugar is the number-one thing we can all use less of in our lives—in fact, just thinking about it releases insulin! Sugar turns on many mechanisms of disease and death, including inflammation. It fuels cancer and heart disease, it drives hormonal changes, it slows metabolism, and it literally shuts down the body’s ability to burn fat. On top of all that, sugar is highly addictive: the more we eat, the more we want. 

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about why sugar is so harmful to our health, why the type of sugar really doesn’t matter, and much more. 

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Eight Sleep and Athletic Greens.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. To get yours, go to eightsleep.com/mark to check out the Pod Pro mattress or mattress cover and save $150 at checkout.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

In this episode, we discuss (audio version / Apple Subscriber version):

• Why sugar is so detrimental to your health (4:39 / 1:04) 
• Sugar dosage and how it compounds throughout the day (11:45 / 8:20) 
• Are healthier sugar options really any better? (15:53 /11:23) 
• The many different types of sugar (19:43 / 16:02) 
• What to look for to see how your body responds to sugar, including labs (28:21 / 24:35)
• Questions from our community, including the impact of sugar on the microbiome, fungal overgrowth, natural food-based sugars, and more (37:20 / 33:46) 

This episode is brought to you by ButcherBox, Athletic Greens, and Rupa Health.

Eliminating starch and sugar could be the most powerful food choice you make to improve your health and increase your longevity. Why? Because it can reduce or eliminate insulin resistance, which is behind so many chronic diseases. Add to that reducing stress and sleeping better, and you're on the way to a healthier lifestyle that benefits both your body and your mind.

In five clips from my Masterclass series, Dhru Purohit and I discuss the basics of Functional Medicine, including diet, inflammation, stress, and sleep, and why it's important to start reducing chronic disease right now to live a longer, healthier, vitality-filled life.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by ButcherBox, Athletic Greens, and Rupa Health.

For a limited time, new subscribers to ButcherBox will receive free ground beef for life. When you sign up today, ButcherBox will send you 2lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription. To receive this offer, go to ButcherBox.com/farmacy.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

This episode is brought to you by Rupa Health, Eight Sleep, and Cozy Earth.

Just five years ago, the concept of age reversal was considered crazy. Now, it’s the hottest topic in research, as we continuously discover exciting interventions that can actually reverse our biological age. I’ve experienced these amazing advances firsthand—chronologically I’m 62, but my biological, or “inner” age, is only 39. 

And I’m not the only one who’s become fascinated by the science of age reversal and reaped the benefits. Today on The Doctor’s Farmacy, I talk to Tony Robbins and Peter Diamandis about their research and personal journeys in aging backwards using a range of simple, accessible interventions and the latest health-tech. 

Tony Robbins is an entrepreneur, #1 New York Times bestselling author, and philanthropist honored by Accenture as one of the top 50 business intellectuals in the world. Through his philanthropy and partnership with Feeding America, he has provided more than 800 million meals and is on track to provide 1 billion meals by 2025.

Peter Diamandis is the founder and executive chairman of the XPRIZE Foundation, which leads the world in designing and operating large-scale incentive competitions. He was recently named by Fortune as one of the “World’s 50 Greatest Leaders.” He is also the executive founder of Singularity University, a graduate-level Silicon Valley institution that counsels the world's leaders on exponentially growing technologies

This episode is brought to you by Rupa Health, Eight Sleep, and Cozy Earth.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. Check out a free, live demo with a Q&A or create an account here.

Check out Eight Sleep’s Pod Pro mattress or mattress cover and save $150 at checkout here.

Right now, get 40% off your Cozy Earth sheets with the code MARK40 here.

Here are more details from our interview (audio version / Apple Subscriber version): 

• The physical injury that inspired Tony to write this book (5:45 / 3:12) 
• Redefining our concept of aging (19:10 / 16:00) 
• Understanding how to modify genes to reverse aging (21:10 / 17:52) 
• New diagnostic testing to inform us about our health (36:36 / 31:54) 
• Simple ways to enhance your longevity and health (45:01 / 41:19) 
• Sleeping, eating, and fasting for longevity (48:05 / 43:14) 
• Exercising for longevity (54:08 / 49:33) 
• How mindset affects aging and longevity (1:00:20 / 55:35) 
• Three things that lead to emotional mastery (1:06:31 / 1:03:38)
• Nutraceuticals, supplements, medicines, and other new therapies to enhance health and longevity (1:13:06 / 1:08:21) 

Get a copy of Life Force: How New Breakthroughs in Precision Medicine Can Transform the Quality of Your Life & Those You Love at https://www.tonyrobbinslifeforce.com/. Sign up for the Longevity Insider Newsletter at https://longevityinsider.org/.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. 

In this teaser episode, you’ll hear a preview of our monthly Ask Mark Anything episode.

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

Show Notes: Dr. Hyman’s COVID Blog 

This episode is brought to you by Rupa Health and Paleovalley.

Belly fat, or visceral fat around the organs, is the number-one cause of aging. It drives inflammation, increases the risk of blood clots, changes your hormones and brain chemistry, and more. It’s a recipe for disaster in the body. Not only does belly fat surround the organs, but it’s an organ of its own that produces dangerous inflammatory cytokines that may lead to a cytokine storm. In short, we want to do everything we can to avoid belly fat.

In this episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about belly fat, or visceral adipose tissue. We discuss how this form of fat is the most dangerous and why it’s so important to take steps to reduce it.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Paleovalley.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

In this episode, we discuss (audio version / Apple Subscriber version):

• Top foods that lead to belly fat (4:13 / 1:08) 
• Why belly fat is so bad for us (7:01 / 4:06) 
• The effects of liquid sugar and calories (13:03 / 9:44) 
• The connection between belly fat and heart disease (15:21 / 11:57) 
• How belly fat affects your brain and could lead to Alzheimer’s and dementia (18:43 / 15:16) 
• Why it’s not your fault you have belly fat (20:37 / 17:16)
• Case study of a 65-year-old woman (28:01 / 24:55) 
• Questions from our community, including belly fat after menopause, late-night eating, the impact of stress, and more (31:16 / 28:18) 

Mentioned in this episode:

Janice’s Story

This episode is brought to you by Eight Sleep, Athletic Greens, and BiOptimizers.

You can start to heal your body right now simply with the food you put in your mouth—it's really that simple. Food has the power to heal the body from many ailments and can even help prevent cancer. There are many powerful medicinal compounds in foods: curcumin, catechins, lycopene, resveratrol, and quercetin, just to name a few. That’s why I call the grocery store the drug store; we can literally eat our medicine at every meal.

In this compilation episode, I am joined by Dr. William Li to discuss how to use food as medicine, the importance of nitric oxide for our blood vessels, the role of the microbiome, and why it's necessary to support the immune system.

William Li, MD, is a world-renowned physician, scientist, speaker, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. He is best known for leading the Angiogenesis Foundation. His groundbreaking work has impacted more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. An author of over 100 scientific publications in leading journals such as Science, the New England Journal of Medicine, The Lancet, and more, Dr. Li has served on the faculties of Harvard, Tufts, and Dartmouth Medical School.

This episode is brought to you by Eight Sleep, Athletic Greens, and BiOptimizers.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. Go to eightsleep.com/mark for exclusive President’s Day savings through February 22, 2022. Now shipping to the U.S., Canada, and the UK.

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AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

BiOptimizers Magnesium Breakthrough formula contains seven different forms of magnesium, all of which have different functions in the body. There is truly nothing like it on the market. Go to magbreakthrough.com/hyman and use code hyman10 at checkout for 10% off your next order.

You can find my full-length conversations with Dr. William Li here:

Eat This to Starve Cancer and Prevent Disease Today

Eat This To Heal The Body & Never Get Sick Again

This episode is brought to you by Rupa Health, Thrive Market, and Cozy Earth.

Uric acid is a central player in metabolic mayhem. Despite its long association with gout and kidney stones, it’s involved in so much more—especially our metabolic disease epidemic. There are three things that raise our levels of uric acid: purines, alcohol, and fructose. The latter is the biggest challenge, due to its overwhelming presence in our Standard American Diet. That doesn’t mean all fruit is bad or even that all alcohol and purine-rich foods have the same effect. Like all parts of health and nutrition, there are nuances we need to consider to create optimal health.

That’s why I’m so excited to take a deep dive into the topic of uric acid with my friend and colleague Dr. David Perlmutter. Dr.Perlmutter is a Board-Certified Neurologist and five-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition. He is the author of Grain Brain among others, and his new book, Drop Acid was just released. Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition.

This episode is brought to you by Rupa Health, Thrive Market, and Cozy Earth.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account here.

Thrive Market is an online membership-based grocery store that makes eating well convenient and more affordable. Join today to receive an extra 40% off your first order and a free gift worth over $50 here.

Cozy Earth makes the most comfortable, temperature-regulating, and nontoxic sheets on the market. Right now, use code MARK40 to get 40% off your Cozy Earth sheets here.

Here are more details from our interview (audio version / Apple Subscriber version): 

• What is uric acid and how does it affect our health? (5:30 / 2:00) 
• The impact of fructose consumption on our physiology (11:45 / 8:10) 
• The differences between fructose and glucose (19:20 / 16:29) 
• Why high fructose corn syrup is used in so many foods (21:13 / 17:40) 
• The three sources of uric acid (22:57 / 19:23) 
• Fructose consumption, uric acid, and gut health (28:19 / 23:43) 
• How to eat to reduce uric acid (33:54 / 28:52) 
• Medications that increase uric acid (47:07 / 42:04)  
• Uric acid and Alzheimer’s (50:28 / 45:28) 
• Heavy metals, supplements, sleep, exercise, and uric acid (54:12 / 49:14)

Get Dr. Perlmutter’s new book, Drop Acid: The Surprising New Science of Uric Acid—The Key to Losing Weight, Controlling Blood Sugar and Achieving Extraordinary Health here.

This episode is brought to you by Rupa Health and Mitopure.

Between 20 and 30 percent of all doctor visits are initiated due to lack of energy, or chronic fatigue. It is a common problem that plagues so many of us. Often we don’t realize that the last thing we want to do—exercise—could be an easy solution to increasing our energy levels. When we create stress in the body from exercise or other stressors, also called hormesis, we can actually build back stronger as the body heals and repairs.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about all the things we can do to improve our energy levels. We also talk about how caffeine and sugar in your diet impact energy, as well as answer questions from our community about the value of napping, if MCT oil increases energy, and why fruit juice is not a great choice.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Mitopure.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Mitopure is the first and only clinically tested, pure form of a natural gut metabolite called urolithin A that clears damaged mitochondria away from our cells and supports the growth of new, healthy mitochondria. Get 10% off at timelinenutrition.com/drhyman with code DRHYMAN10.

In this episode, we discuss (audio version / Apple Subscriber version):

• Three things we can do to improve our energy levels (4:37 / 00:50)
• Three things that zap your energy (8:17 / 4:29) 
• Steps to evaluate chronic fatigue (12:34 / 7:02) 
• How to reduce fatigue and increase energy (15:37 /11:43)
• Evaluating caffeine consumption and if it works for you (18:24 / 14:17) 
• Why blood sugar management is important for optimal energy (20:42 / 16:49) 
• What I do to support my energy level (27:22 / 23:25)
• Questions from our community (39:26 / 35:37) 

Mentioned in this episode:

Try This: Why You Need a Coffee Break and How to Do It

New Barn Organics Almond Milk

OmegaQuant

Levels

This episode is brought to you by Rupa Health, ButcherBox, and Athletic Greens.

Our thoughts have a profound physiological effect on the body and can either help or hinder the healing process. Even just thinking about a negative experience can set off a cascade of physiological events in the body just as if it’s happening right now—the mind-body connection is truly that powerful.

In today’s episode, I talk with Dr. Joe Dispenza, Emily Fletcher, and Dr. Leonard Calabrese about why our thoughts influence our physiology and what we can do to improve our health, even when we feel we are stuck. Once we are aware of our thoughts and learn to retrain our brains, using such techniques as meditation to break the conditioning process, we see substantial changes in health. 

Dr. Joe Dispenza’s passion can be found at the intersection of the latest findings from the fields of neuroscience, epigenetics, and quantum physics, where he explores the science behind spontaneous remissions. He uses that knowledge to teach people how to heal their bodies of health conditions, make significant changes in their lives, and evolve their consciousness. Since 2010, he has partnered with scientists and universities to perform extensive research on the effects that meditation has on the brain and body. He and his team have also studied gene expression, protein regulation, immune response, neurotransmitter changes, telomere length, and variations in bioactive cellular metabolic particles in novice and advanced meditators.

Emily Fletcher is the founder of Ziva, the creator of the Ziva Technique, and regarded as a leading expert in meditation for high performers. She is also the author of Stress Less, Accomplish More: Meditation for Extraordinary Performance.

Dr. Leonard Calabrese is a professor of medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University and vice chair of the Department of Rheumatic and Immunologic Diseases. He is the director of the RJ Fasenmyer Center for Clinical Immunology at the Cleveland Clinic and holds joint appointments in the Department of Infectious Diseases and the Wellness Institute. He has received numerous awards and honors for his contributions to the advancements of immunology and wellness.

This episode is brought to you by Rupa Health, ButcherBox, and Athletic Greens.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

For a limited time, new subscribers to ButcherBox will receive ground beef FOR LIFE. When you sign up today, ButcherBox will send you 2 lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription. To receive this offer, go to ButcherBox.com/farmacy.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

This episode is brought to you by Rupa Health, BiOptimizers, and Vuori.

Food and racism are heavily tied, and the history of fast food franchises in America is one of many examples. In order to continue the fight for civil rights and name ongoing social and racial disparities, it’s important to learn how we got here. I’m excited to dig into all this with Marcia Chatelain. 

Marcia Chatelain is a Professor of History and African American Studies at Georgetown University. The author of South Side Girls: Growing up in the Great Migration, she teaches about women’s and girls’ history, as well as black capitalism. Her latest book, Franchise: The Golden Arches in Black America examines the intricate relationship among African American politicians, civil rights organizations, communities, and the fast food industry. In 2021, Marcia received the Pulitzer Prize in History, the Hagley Prize in Business History, and the Organization of American Historians Lawrence W. Levine Award for Franchise. Marcia has received awards and honors from the Ford Foundation, the American Association of University Women, and the German Marshall Fund of the United States. In 2016, the Chronicle of Higher Education named her a Top Influencer in academia in recognition of her social media campaign #FergusonSyllabus, which implored educators to facilitate discussions about the crisis in Ferguson, Missouri in 2014. 

This episode is brought to you by Rupa Health, BiOptimizers, and Vuori.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. Check out a free, live demo with Q&A or create an account here.

BiOptimizers Magnesium Breakthrough formula contains 7 different forms of magnesium. There is truly nothing like it on the market. Use the code hyman10 at checkout for 10% off your next order here.

It’s the perfect time to upgrade your wardrobe! Vuori is offering my community 20% off your first purchase here.

Here are more details from our interview (audio version / Apple Subscriber version): 

• The history of African American owned fast food franchises (6:01 / 3:00) 
• African American food culture, access, health, and economics (11:24 / 6:30) 
• The food industry targets marginalized communities toward junk food consumption (16:44 / 9:30) 
• Making the healthy choice the easy choice (18:19 / 15:20)  
• Social determinants of health and necessary policy change (24:55 / 20:50) 
• The true cost of the food we eat (34:22 / 29:00)
• The dark side of corporate social responsibility spending (36:49 / 31:25) 
• Overcoming the power of corporate lobbying (39:07 / 33:46) 
• Food sovereignty and traditional foods (47:16 / 41:30)  
• Improving societal systems and institutions (54:37 / 49:20) 

Learn more about Marcia Chatelain here and get a copy of her book, Franchise: The Golden Arches in Black America, here.

This episode is brought to you by Athletic Greens and Eight Sleep.

An astonishing seventy percent of cancer is diet-related. When it comes to treating cancer, conventional medicine is good at cutting it, burning it, and poisoning it, but many doctors fail to treat the root cause. Functional Medicine empowers patients and practitioners to optimize health by addressing the root causes of disease.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about the cancer epidemic, including the biggest cancer risks. 

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30+ million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Athletic Greens and Eight Sleep.

Right now, when you purchase AG1 from Athletic Greens, you will receive 10 free travel packs with your first purchase here.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. Save $150 at checkout and get yours here.

In this episode, we discuss (audio version / Apple Subscriber version):

• Five things we can do to reduce our cancer risk (4:08 / 00:56) 
• The link between sugar and cancer (10:39 / 6:44) 
• Emerging diagnostic tests and treatment options (12:56 / 9:24) 
• My approach to handling a cancer diagnosis (15:35 / 12:10) 
• Case study of a prostate cancer patient (18:10 / 14:56) 
• Questions from our community on reducing risk, cancer education resources, foods to fight cancer, and more (24:20 / 19:25) 
• Recap of how to reduce your cancer risk (32:06 / 27:34) 

Mentioned in this episode: 

Environmental Working Group

Dr. Ralph Moss (Cancer Decisions)

The Cancer Code

Eat to Beat Disease

Anticancer: A New Way of Life

The Longevity Diet

This episode is brought to you by Athletic Greens, Paleovalley, and Rupa Health.

Sugar lights up the addiction center in our brains, just like heroin and cocaine. Yet many of us consume more sugar than we are aware of because it’s lurking in so many foods that we would never expect. The average person consumes 152 pounds of it per year! Sugar is not just responsible for an increased waistline but also impacts our metabolic health, immune systems, mental health, and more.

In today’s episode, I talk with Keegan Allen and Tom Hopper, Dr. Shebani Sethi Dalai, and Dr. Casey Means about why sugar addiction is so detrimental to our health and what we can do about it.

Keegan Allen is an American actor, musician, photographer, and author. He’s known for his main role as Toby Cavanaugh on the Freeform series Pretty Little Liars. Allen’s passion in his younger years tended towards photography, cinematography, and other roles behind the camera.

Tom Hopper is an English actor. He has appeared as Sir Percival in Merlin, Billy Bones in Black Sails, Dickon Tarly in Game of Thrones, and Luther Hargreeves in Netflix’s new show The Umbrella Academy.

Dr. Shebani Sethi Dalai is a double board-certified physician in Obesity Medicine and Psychiatry. She is the Founding Director of Stanford University’s Metabolic Psychiatry program and Silicon Valley Metabolic Psychiatry, a new center in the San Francisco Bay Area focused on optimizing brain health by integrating low carb nutrition, comprehensive psychiatric care, and treatment of obesity with associated metabolic disease.

Dr. Casey Means is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, an Associate Editor of the International Journal of Disease Reversal and Prevention, and a Guest Lecturer at Stanford University. Dr. Means’ perspective has been recently featured in the New York Times, Wall Street Journal, Men's Health, Forbes, Business Insider, Techcrunch, Entrepreneur Magazine, Metabolism, Endocrine Today, and more. 

This episode is brought to you by Athletic Greens, Paleovalley, and Rupa Health.

Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

This episode is brought to you by Rupa Health, Thrive Market, and InsideTracker.

What if you had a tool that helped you not only make better health decisions but also gave you real-time feedback on how your body uniquely reacts to any kind of food? Thanks to continuous glucose monitors this is something we’ll all be able to take advantage of in the near future. Levels is one company that’s been spearheading the field of wearable technology, providing an incredible amount of information on blood sugar responses and metabolic individuality. I talk to Dr. Casey Means about what we can learn from the 51 million data points Levels has already gathered on blood glucose reactions. 

Dr. Casey Means is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, an Associate Editor of the International Journal of Disease Reversal and Prevention, and a Guest Lecturer at Stanford University. Dr. Means’ perspective has been recently featured in the New York Times, Wall Street Journal, Men's Health, Forbes, Business Insider, Techcrunch, Entrepreneur Magazine, Metabolism, Endocrine Today, and more. 

This episode is brought to you by Rupa Health, Thrive Market, and InsideTracker.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com. 

Thrive Market is an online membership-based grocery store that makes eating well convenient and more affordable. Join today at thrivemarket.com/hyman to receive an extra 40% off your first order and a free gift.

If you’re curious about getting your own health program dialed-in to your unique needs, check out InsideTracker. Right now they’re offering my listeners 25% off at insidetracker.com/drhyman.

Here are more of the details from our interview (audio version / Apple Subscriber version): 

• The leading driver of mortality in the Western world (5:52 / 3:46) 
• The type of foods that are driving cardio and metabolic disease (8:38 / 5:03)  
• Learnings from 51 million continuous glucose monitor readings (12:28 / 8:53)
• Foods commonly believed to be healthy that actually spike blood sugar (20:39 / 17:04)
• How various food combinations affect blood sugar (21:16 / 17:44) 
• Walking after eating can lower glucose levels (23:32 / 20:00) 
• Foods we should never eat and surprising foods that spike glucose levels (27:27 / 22:07)
• Foods that don’t spike blood sugar but should still be avoided (44:22/ 38:52) 
• How food combinations, sequencing, and when we eat influence glucose levels (51:33 / 46:03) 
• What are normal and optimal blood sugar levels? (1:06:34 / 1:01:01) 

Learn more about Dr. Means’ work at https://www.levelshealth.com/. Levels is currently running a closed beta program. To skip the line and participate in their early access program today, visit levels.link/HYMAN.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. 

For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast.  

In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on thyroid and Hashimotos with Dr. Natasha Fallahi. 

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

This episode is brought to you by Rupa Health and Athletic Greens.

Sleep is medicine, just like food is medicine, and may even be more important than diet. Sleep regulates your brain function, helps stabilize your mood, and is a time when the body heals. It’s absolutely critical for a healthy body. Sadly, over 70 million Americans don’t sleep well. This lack of sleep is degrading our health. We feel it in our energy level, it’s hard to focus, and it can even contribute to chronic illness.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, all about sleep and why it’s essential for a healthy body. We discuss why sleep is so important, how we can get better sleep including tips to create your own sleep ritual, and answer a variety of questions from our community.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30+ million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Athletic Greens.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

In this episode, we discuss (audio version / Apple Subscriber version):

• The importance of sleep (3:54 / 1:00) 
• Three things that can improve quality of sleep (6:27 / 3:34) 
• The risks of chronic sleep deprivation (10:31 / 7:34) 
• Ideal hours of sleep (11:36 / 8:46) 
• Conventional versus Functional Medicine approach to sleep problems (16:28 / 13:26) 
• Case studies (19:34 / 16:40) 
• Creating a sleep ritual before bed (22:25 / 19:26) 
• My morning routine to ensure good sleep (24:24 / 21:26) 
• Questions from our community including circadian rhythm, frequent wake ups, sleep trackers, and more (25:23 / 22:20) 

Mentioned in this episode:

Sweet Dreams: How to Sleep Better, Lose Weight, and Live Longer

Lights Out

Dr. Hyman’s Sleep Master Class

This episode is brought to you by Rupa Health, Athletic Greens, and Eight Sleep.

Aging doesn’t have to be a one-way street. Our diet and lifestyle patterns are fundamental to the quality of our health, and the way we age. In this episode, my guests and I explain how to support our health to help us live longer, and more vibrantly.

Dr. David Sinclair is a professor in the Department of Genetics and co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School, where he and his colleagues study longevity, aging, and how to slow its effects. Their focus is on studying sirtuins as well as metabolism, neurodegeneration, cancer, cellular reprogramming, and more.

Mark Sisson is the founder of the popular daily health blog, Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and New York Times bestselling author of The Keto Reset Diet and The Primal Blueprint. Mark launched Primal Kitchen, a real-food company that creates Primal/Paleo, keto, and Whole30-friendly kitchen staples.

Dr. Gerald Lemole is a board-certified cardiothoracic surgeon and integrative physician. In 1968, he was a member of the surgical team that performed the first successful heart transplant in the United States. His books include After Cancer Care, The Healing Diet, An Integrative Approach to Cardiac Care, Facing Facial Pain, and Lymph & Longevity: The Untapped Secret to Health.

Dr. Mehmet Oz has won ten Daytime Emmy® Awards for The Dr. Oz Show and is an Attending Physician at NY Presbyterian-Columbia Medical Center. Dr. Oz received his undergraduate degree from Harvard University and obtained a joint MD and MBA from the University of Pennsylvania School of Medicine and Wharton Business School. Dr. Oz is the proud author of eight New York Times bestsellers including his most recent, Food Can Fix It.

Dr. Cindy Geyer received her bachelor of science and her doctor of medicine degrees, with honors, from the Ohio State University. She completed residency in internal medicine at Strong Memorial Hospital in Rochester, N.Y. and is triple board certified in internal medicine, integrative medicine and lifestyle medicine.

Dr. Richard Isaacson serves as Director of the Center for Brain Health and Director of the Alzheimer’s Prevention Clinic (APC) at Florida Atlantic University’s Schmidt College of Medicine. He previously served as Director of the APC at the Weill Cornell Memory Disorders Program, Assistant Dean of Faculty Development, and Associate Professor of Neurology at Weill Cornell Medicine & NewYork-Presbyterian.

This episode is brought to you by Rupa Health, Athletic Greens, and Eight Sleep.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs. You can check out a free live demo with a Q&A or create an account here.

Right now when you purchase AG1 from Athletic Greens, you will receive 10 free travel packs with your first purchase here.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. Save $150 at checkout and get yours here.

This episode is brought to you by Rupa Health, Eight Sleep, and ButcherBox.

You might have heard the word “epigenetics” and wondered what the heck it means. Well to sum it up shorthand, epigenetics is how everything you’re exposed to throughout your life—your environment, your social relationships, your diet, etc.—impacts how your genes are expressed. Think of it like this: genes are our hardware and epigenetics are like software. Our software is something that can be changed and upgraded, it doesn’t have to be static. If you want to learn more about understanding, demystifying, and harnessing epigenetics, then this is the podcast episode for you. 

Today’s guest on The Doctor’s Farmacy is my good friend and mentor, Dr. Jeffrey Bland. We talk all about epigenetics and unpack what can be a complicated topic in terms you can actually understand. Dr. Bland’s career in health spans more than 40 years. A lifelong educator, Jeff has traveled the world many times over in his role as the “father of Functional Medicine.” In 1991, he and his wife, Susan, founded The Institute for Functional Medicine. In 2012, Jeff founded another educational nonprofit called the Personalized Lifestyle Medicine Institute. He is the author of The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life, as well as countless additional books and research papers.

This episode is brought to you by Rupa Health, Eight Sleep, and ButcherBox.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account here.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. Save $150 at checkout and get yours here.

When you sign up today, ButcherBox will send you 2 lbs of 100% grass-fed, grass-finished beef free in every box for the life of your subscription. Just click here.

Here are more of the details from our interview (audio version / Apple Subscriber version): 

• The paradigm shift away from siloed medicine towards systems biology (7:42 / 4:26) 
• New understandings about how our genes can be modified to reverse disease and aging (10:02 / 7:24) 
• Early research that led to our understanding of how epigenetics works (12:02 / 10:00) 
• Genes that can be imprinted and modified even into adulthood (19:27 / 16:02) 
• Reversing our biological age (21:35 / 18:18) 
• The influence of our external environment and experiences over our genes (27:03 / 24:10) 
• How what we eat, how we love, how much stress we’re under, and more impacts our genes, our health, and the process of aging (35:08 / 30:32) 
• The amazing benefits of phytochemicals in plants for human health (38:38 / 34:29) 
• Trauma, PTSD, and our genes (51:05 / 45:45) 
• Our ability to control the operating system of our biology (56:13 / 48:17) 

Learn more about Dr. Bland’s work with Big Bold Health here. 

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. 

In this teaser episode, you’ll hear a preview of our monthly Ask Mark Anything episode.

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

This episode is brought to you by Rupa Health and Mitopure.

The average American consumes 133 pounds of flour per year. Let that sink in. What we may not realize is that every time we eat white flour, we are harming ourselves. The starch in common wheat, typically known as modern dwarf wheat, raises your blood sugar more than table sugar! Eating a diet high in carbohydrates may affect not just your waistline, but also your brain function, energy, immune system, healthspan, and more.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about how and why to consider giving up bread for 30 days. We discuss why our modern wheat is not a good food choice on a daily basis, how to pause on eating bread for a month or more, why certain kinds of bread may be a better choice than others, questions from our community, and so much more.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30+ million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Mitopure.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

Mitopure is the first and only clinically tested pure form of a natural gut metabolite called Urolithin A that clears damaged mitochondria away from our cells and supports the growth of new healthy mitochondria. Get 10% off at timelinenutrition.com/drhyman and use code DRHYMAN10.

In this episode, we discuss (audio version / Apple Subscriber version):

• Three reasons to stop eating bread for 30 days (1:04 / 00:54) 
• Bread’s effect on insulin and blood sugar (5:40 / 5:28) 
• Can bread and/or flour cause leaky gut? (10:13 / 7:50) 
• What to expect when stopping bread for 30 days (13:55 / 13:31)
• Different kinds of bread and how they impact the body (16:13 / 16:05) 
• Case study of a woman with multiple conditions who healed on an elimination diet 

(20:27 / 20:18) 

• Questions from our community including eating gluten in other countries, Roundup in wheat, hunger when not eating carbs, and more (23:29 / 23:22) 
• What kinds of bread I eat (28:35 / 28:26) 
• Steps to take now to go bread-free (33:24 / 33:13)

Mentioned in this episode:

Lynn’s Life Breads

This episode is brought to you by Rupa Health, Athletic Greens, and Eight Sleep.

Feeling tired during the day may not just be due to a poor night’s sleep. Most of us can relate to feeling run-down and tired, even when we’re getting enough sleep. There are many reasons why your body might not be functioning well during the day.

In this compilation episode, I talk to Dr. Steven Gundry and Dr. Elizabeth Boham about the many factors that can impact energy production such as diet, circadian rhythm, movement, gut health, and more. We also get into dietary recommendations, fixing nutritional deficiencies and hormonal imbalances, and much more. 

Dr. Steven Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition, as well as medical director at The International Heart and Lung Institute Center for Restorative Medicine. He has spent the last two decades studying the microbiome and now helps patients use diet and nutrition as a key form of treatment. He is author of many New York Times bestselling books including The Plant Paradox, and The Plant Paradox Cookbook, and The Longevity Paradox: How to Die Young at a Ripe Old Age, and just released The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone. He also is the founder of GundryMD, a line of wellness products and supplements, and host of The Dr. Gundry Podcast.

Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women’s Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine.

This episode is brought to you by Rupa Health, Athletic Greens, and Eight Sleep.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com. 

AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.

Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. To get yours, go to eightsleep.com/mark to check out the Pod Pro mattress or mattress cover and save $150 at checkout.

This episode is brought to you by Rupa Health, BiOptimizers, and Thrive Market.

What if I told you it was possible to reverse your age by three years, in just eight weeks? Well, it is, and today you can learn how. Perhaps the greatest part of this exciting news is that the changes we can make to reverse biological aging are pretty simple and very accessible. The amazing doctor behind this groundbreaking research is my good friend, colleague, and long-time collaborator Dr. Kara Fitzgerald. 

Dr. Fitzgerald is on the faculty of the Institute for Functional Medicine, is an IFM Certified Practitioner, and lectures globally on Functional Medicine. She runs a Functional Medicine Clinic Immersion program for professionals and hosts a podcast series, New Frontiers in Functional Medicine, and an active blog on her website. Her clinical practice is in Sandy Hook, Connecticut. With the Helfgott Research Institute, Dr. Fitzgerald is actively engaged in clinical research on the DNA methylome using a diet and lifestyle intervention developed in her practice. The first publication from the study focuses on the reversal of biological aging and was published this past April in the journal Aging. Her new book, Younger You, as well as her 3 Years Younger Program, have just been released. 

This episode is brought to you by Rupa Health, BiOptimizers, and Thrive Market.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs. You can check out a free live demo with a Q&A or create an account here. 

Bioptimizers Magnesium Breakthrough formula contains 7 different forms which all have different functions in the body. For 10% off, use code HYMAN10 at checkout here. 

Join Thrive Market today to receive an extra 40% off your first order and a free gift here.

Here are more of the details from our interview (audio version / Apple Subscriber version): 

• Reversing your biological age through epigenetics (6:36 / 3:08) 
• Initial scientific studies that have shown biological age reversal (9:22 / 5:25) 
• Dr. Fitzgerald’s 8-week age reversal study design (11:14 / 7:46) 
• Seminal research around influencing and regulating gene expression through nutritional interventions (25:41 / 20:39) 
• Using food as medicine (30:35 / 27:19) 
• How exercise, sleep, and meditation were factored into Dr. Fitzgerald’s study (40:40 / 35:16)
• Primary findings from Dr. Fitzgerald’s research (47:12 / 41:57) 
• Practical ways to reverse your biological age (1:01:43 / 56:32) 
• Influencing gene expression before conception and during pregnancy and infancy (1:04:29 / 59:48) 
• Aging without declining in health (1:08:06 / 1:04:25) 

Get a copy of Dr. Fitzgerald's book Younger You: Reverse Your Bio Age―and Live Longer here. Learn more about Dr. Kara Fitzgerald at www.drkarafitzgerald.com and take her Biological Age Self-Assessment here. 

This episode is brought to you by Rupa Health and Paleovalley.

Protecting your brain and cognitive function is not just for the elderly. It’s never too early to start protecting your brain, which is something we should all think more about as Alzheimer’s and dementia rates continue to rise. We can start with healthy lifestyle choices that affect diet, sleep, stress management, and more. The bonus of brain-healthy lifestyle choices like these is that they protect the health of your entire body as well.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about Alzheimer’s and dementia. We talk about early detection, contributors to cognitive dysfunction, foods that fuel the brain, and so much more. We also discuss how other factors, such as toxicity, sleep apnea, and even lack of community, affect brain health.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30+ million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and Paleovalley.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

Right now, Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.

In this episode, we discuss (audio version / Apple Subscriber version):

• Things to do in your 20s, 30s, and 40s to reduce your risk of cognitive decline (4:23 / 1:15)
• Using brain scans to detect Alzheimer’s and dementia (10:37 / 7:26) 
• Contributors to cognitive dysfunction (13:30 / 10:00) 
• Fueling your brain with a healthy diet (18:16 / 15:07) 
• The importance of movement to reduce your risk of cognitive decline (28:34 / 25:10) 
• Ineffective pharmaceutical interventions for Alzheimer’s (31:51 / 28:08) 
• Why sleep apnea increases your risk of cognitive decline (38:24 / 34:48) 
• The effects of chronic toxicity on the brain (49:34 / 46:14)  
• 5 things everyone can do to improve brain health (54:01 / 50:24) 
• Significant signs of cognitive decline (1:05:57 / 1:02:49) 

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Wellness is more than just eating right and exercising; it’s also much more than just feeling “okay.” Feeling well means feeling whole, balanced, vibrant, and alive. And there are many moving pieces that we can tap into to feel empowered in our own wellness journey. Functional Medicine looks at the body with a systems-based approach, understanding how all our different parts work together and looking at a symptom as a sign of dysfunction that we need to get to the root cause of, not just tame. 

I sat down with Dr. Elizabeth Boham to discuss what it means to get to the root cause of disease and how the principles we practice do exactly that. We talk about the many different parts of healing the whole body, like enhancing detoxification pathways, correcting nutrient deficiencies, supporting the microbiome, and so much more.

Dr. Boham is a physician and nutritionist who practices Functional Medicine as part of my team at The UltraWellness Center in Lenox, MA. Through her practice and lecturing, she has helped thousands of people achieve their wellness goals. She is part of the faculty of the Institute for Functional Medicine and has been featured on the Dr. Oz show and in a variety of publications and media including Huffington Post, The Chalkboard Magazine, and Experience Life. Her DVD Breast Wellness: Tools to Prevent and Heal from Breast Cancer explores the Functional Medicine approach to keeping your breasts and whole body well, a topic she is passionate about as a breast cancer survivor.

This episode is brought to you by Rupa Health, Athletic Greens, and InsideTracker.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

Right now, when you purchase AG1 from Athletic Greens, you will receive 10 free travel packs with your first purchase. All you have to do is visit athleticgreens.com/hyman.

InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 25% off at insidetracker.com/drhyman.

This episode is brought to you by Eight Sleep, Athletic Greens, and Mitopure.

I recently spent time in Sardinia, Italy, which is known for having one of the world’s longest-lived populations. It simply blew me away. After getting to know the people, their day-to-day activities, their diets, and their sense of community I can totally see why they live such long and happy lives. So, how can we embrace these same aspects of Sardinian life in our own busy Western world? Blue Zones pioneer Dan Buettner joins me on this episode to talk about that and so much more. Dan Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world— dubbed Blue Zones hotspots—where people live the longest, healthiest lives.

Dan now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date. His new book, The Blue Zones Challenge: A 4-Week Plan for a Longer Better Life is a four-week guide and year-long sustainability program to jump-start your longevity journey.

This episode is brought to you by Eight Sleep, Athletic Greens, and Mitopure.

Head over to eightsleep.com/mark to check out the Pod Pro and save $150 at checkout.

Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase athleticgreens.com/hyman.

Timeline Nutrition is offering my community 10% off MitoPure, which you can get in a capsule, powder, or protein blend, at timelinenutrition.com/drhyman.

Here are more of the details from our interview (audio version / Apple Subscriber version): 

• Challenging our preconceived notions of aging (6:49 / 3:38) 
• 9 lifestyle habits of the world’s healthiest, longest-lived people (10:32 / 7:24) 
• How our built environment influences our health (17:31 / 14:23)
• Teachings on happiness from the Blue Zones (26:30 / 21:39) 
• Community, relationships, loneliness, and longevity (29:17 / 25:56)
• What’s driving our decreasing life expectancy? (40:34 / 36:20) 
• Obesity rates in neighborhoods that allow billboard advertising and other environmental influences on health (45:49 / 40:53) 
• Foods to never have in your kitchen, and foods to always have on hand (54:06 / 49:16) 
• Is bread healthy, and if so, what kind? (58:32 / 53:50) 

Get a copy of Dan’s book The Blue Zones Challenge: A 4-Week Plan for a Longer Better Life here.

Learn more about Dan’s work at https://www.bluezones.com/.

This episode is brought to you by Rupa Health and ButcherBox.

Fasting is a great way to optimize your health, and it’s more approachable than you might think. It is a free tool that activates all the systems in your body to protect you, heal you, and help you live longer. Fasting can help to reduce inflammation, brain fog, and insulin resistance. It can also increase energy and bone density and activate autophagy, which is the process of cleaning out damaged cells.

In this episode of my new Masterclass series, I am interviewed by my good friend and podcast host, Dhru Purohit, about the many benefits of fasting. We also talk about the different types of fasting so you can determine if one is right for you.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, Dhru Purohit Podcast, is a top 50 global health podcast with over 30+ million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

This episode is brought to you by Rupa Health and ButcherBox.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&A or create an account at RupaHealth.com.

Right now, when you sign up to Butcher Box today, you’ll get 2 lbs of wild-caught Alaskan salmon free in your first box plus $10 off by going to butcherbox.com/farmacy.

In this episode, we discuss (audio version / Apple Subscriber version):

• The top benefits of fasting (4:07 / 1:08) 
• Zombie cells and their effect on aging and inflammation (7:54 / 4:44) 
• Four different types of fasting (11:46 / 8:44) 
• My personal experiences with fasting (19:06 / 15:58) 
• Fasting’s impact on sleep (24:12 / 21:08) 
• Fasting for female bodies (27:38 / 24:31) 
• Questions from our community on high blood pressure, getting adequate calories, fasting during pregnancy, and more (29:32 / 26:19) 
• The impact of fasting on metabolism (43:26 / 40:35) 
• The role of continuous glucose monitors in personalizing diet (53:25 / 50:20) 

Mentioned in this episode:

Enhancing Your “Healthspan” to Live Well for 100+ Years with Dr. Peter Attia

How to Use Intermittent Fasting to Lose Weight, Live Longer, and Feel Better with Dr. Jason Fung

Is Cancer Caused by Sugar? with Dr. Jason Fung

This episode is sponsored by Thrive Market, Athletic Greens, and Rupa Health.

The school of thought around cancer used to be focused only on the genetic component. But we now know that our environment—the air we breathe, the food we eat, even our relationships—has an enormous cellular impact on our ability to prevent and treat cancer. In this episode, my guests and I discuss the Functional Medicine approach to cancer, which empowers patients and practitioners to achieve the highest expression of health by working collaboratively to address the root causes of disease. 

Drew Ramsey is a psychiatrist, author, farmer, and founder of the Brain Food Clinic in New York City, offering treatment and consultation for depression, anxiety, and emotional wellness concerns. He is the author of multiple books, including the award-winning cookbook Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health.

Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine, and is an Institute for Functional Medicine Certified Practitioner. He has been practicing Functional Medicine for over 15 years focusing on Optimal Aging, Bio-Detoxification, Gastrointestinal Health, Systemic Inflammation, Autoimmune disorders and the Neurobiology of mood and cognitive disorders.

Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including women’s health and breast cancer prevention, insulin resistance, heart health, weight control and allergies.

Peter Attia is the founder of Attia Medical, PC, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity. His approach focuses on increasing lifespan by delaying the onset of chronic disease, while simultaneously improving “healthspan,” or quality of life.

Tom Hopper is an English actor. He has appeared as Sir Percival in Merlin, Billy Bones in Black Sails, Dickon Tarly in Game of Thrones, and Luther Hargreeves in Netflix’s new show The Umbrella Academy.

Keegan Allen is an American actor, musician, photographer, and author. He’s known for his main role as Toby Cavanaugh on the Freeform series Pretty Little Liars. Allen’s passion in his younger years tended towards photography, cinematography, and other roles behind the camera.

This episode is brought to you by Thrive Market, Athletic Greens, and Rupa Health.

When you join Thrive Market today, you can get an extra 40% off your first order and a free gift by going to thrivemarket.com/hyman. 

Right now, Athletic Greens is offering my community 10 free travel packs of AG1 with your first purchase at athleticgreens.com/hyman. 

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. Check out a free live demo with a Q&A or create an account here.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. 

For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast.  

In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on the role of brain inflammation in chronic fatigue and depression with Dr. Datis Kharrazian. 

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

This episode is sponsored by Rupa Health, BiOptimizers, and HigherDOSE. 

We’re up against an epidemic of chronic metabolic diseases. One thing they all have in common is a component of insulin dysregulation. Take that into account with the fact that 90% of people who have insulin resistance are going to the doctor and remaining undiagnosed. Why then, are we testing everything but insulin? Today, I take a deep dive into the topic of insulin resistance and metabolic health with Dr. Ben Bikman. 

Dr. Bikman is a renowned metabolic research scientist and a popular speaker on human metabolism and nutrition. Backed by years of research, Dr. Bikman’s mission is to help the world appreciate the prevalence and relevance of insulin resistance. He is the author of the book, Why We Get Sick, which offers a thought-provoking yet real solution to insulin resistance and reversing pre-diabetes, improving brain function, shedding fat, and preventing diabetes. Dr. Bikman has a Doctor of Philosophy in Bioenergetics from East Carolina University, and completed a postdoctoral fellowship in metabolic disorders with the Duke-National University of Singapore Medical School. 

This episode is brought to you by Rupa Health, BiOptimizers, and HigherDOSE.

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. Check out a free live demo with a Q&A or create an account here. 

Right now, you can try Bioptimizers Magnesium Breakthrough for 10% off at magbreakthrough.com/hyman and use code hyman10 at checkout.

Get your own Infrared Sauna Blanket or Infrared PEMF Mat and save 15% at HigherDOSE.com/hyman or use the code FARMACY15 at checkout.

Here are more of the details from our interview (audio version / Apple Subscriber version): 

• The common driver of metabolic syndrome and chronic disease (5:10 / 1:30) 
• What is insulin resistance and why is it so underdiagnosed? (7:57 / 5:08) 
• How insulin resistance affects the liver, sex hormones, weight gain, aging, and the brain (15:36 / 12:45) 
• Differences in how high-carb and low-carb diets affect metabolism (30:11 / 24:55) 
• Three primary causes of insulin resistance (47:52 / 42:39) 
• Fat, saturated fats, and insulin resistance (50:58 / 45:46) 
• How to know if insulin resistance is a problem for you (1:02:32 / 56:50)
• Ethnic disparities in metabolic predisposition (1:09:18 / 57:11) 
• Top things you can do to prevent and reverse the effects of insulin resistance (1:13:07 / 1:03:54) 
• Insulin’s role in mTOR, a regulator of aging (1:31:17 / 1:26:05) 

Get a copy of Dr. Bikman’s book, Why We Get Sick here and check out his new company HLTH Code here.

Mentioned in this episode:

How To Work With Your Doctor To Get What You Need