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The Doctor's Farmacy with Mark Hyman, M.D.

A podcast about things that matter

We are seeing an ever-increasing burden of chronic disease, primarily driven by our food and food system. This is perpetuated by agricultural, food and health care policies that don’t support health. We need to rethink d
Latest EpisodeFriday, June 2, 2023

How To Follow The Pegan Diet

Ep. 728
This episode is brought to you by Rupa Health and Athletic Greens.You can exercise, meditate, sleep, and take all the supplements in the world, but unless you focus on high-quality, nutrient-dense whole foods personalized to your own needs and preferences, you will not achieve health or longevity. The Pegan Diet is an inclusive, flexible frame that is built on the principles of quality, food as medicine, and personalization. It is designed to be low glycemic (low in starch and sugar), rich in good fats, anti-inflammatory, detoxifying, hormone balancing, energy boosting, and gut healing. It is nutrient dense and rich in longevity phytochemicals, polyphenols, antioxidants, and microbiome-healing fibers. It is designed to regenerate both human and planetary health, which are inseparable.In today’s episode of my series I’m calling Health Bites, I walk you through exactly how to follow the Pegan Diet.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 35 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, Athletic Greens is offering 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):How I came to create the Pegan Diet (2:50 / 00:58) Key principles of eating well (4:11 / 1:45) Eat a lot of plants (7:12 / 5:25)) Foods with healthy fats (8:06 / 6:17) The benefits of eating meat (9:25 / 7:35) Getting adequate protein as a vegan (10:41 / 8:52)Sourcing and selecting fish (11:05 / 9:13)The best type of grains (11:47 / 9:55) Avoid refined sugar (12:57 / 11:05) Eliminate seed oils (13:15 / 11:24) Avoid or limit dairy (13:33 / 11:41) Mentioned in this episodeEnvironmental Working Group Monterey Bay Aquarium consumer guidesNRDC Mercury Guide Time to Question Everything You Know About MilkYoung Forever
Friday, June 2, 2023

How To Follow The Pegan Diet

Ep. 728
This episode is brought to you by Rupa Health and Athletic Greens.You can exercise, meditate, sleep, and take all the supplements in the world, but unless you focus on high-quality, nutrient-dense whole foods personalized to your own needs and preferences, you will not achieve health or longevity. The Pegan Diet is an inclusive, flexible frame that is built on the principles of quality, food as medicine, and personalization. It is designed to be low glycemic (low in starch and sugar), rich in good fats, anti-inflammatory, detoxifying, hormone balancing, energy boosting, and gut healing. It is nutrient dense and rich in longevity phytochemicals, polyphenols, antioxidants, and microbiome-healing fibers. It is designed to regenerate both human and planetary health, which are inseparable.In today’s episode of my series I’m calling Health Bites, I walk you through exactly how to follow the Pegan Diet.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 35 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, Athletic Greens is offering 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):How I came to create the Pegan Diet (2:50 / 00:58) Key principles of eating well (4:11 / 1:45) Eat a lot of plants (7:12 / 5:25)) Foods with healthy fats (8:06 / 6:17) The benefits of eating meat (9:25 / 7:35) Getting adequate protein as a vegan (10:41 / 8:52)Sourcing and selecting fish (11:05 / 9:13)The best type of grains (11:47 / 9:55) Avoid refined sugar (12:57 / 11:05) Eliminate seed oils (13:15 / 11:24) Avoid or limit dairy (13:33 / 11:41) Mentioned in this episodeEnvironmental Working Group Monterey Bay Aquarium consumer guidesNRDC Mercury Guide Time to Question Everything You Know About MilkYoung Forever
Wednesday, May 31, 2023

What Foods Should You Eat And Supplements Should You Take To Age Well? with Dr. Michael Murray

Ep. 727
This episode is brought to you by Rupa Health, BiOptimizers, Levels, and AirDoctor.Real, whole foods contain information in the form of vitamins, minerals, carbohydrates, fats, protein, phytonutrients, and fiber. That’s why food is our most powerful tool for getting our healthspan to match our lifespan. Today, I’m excited to talk to Dr. Michael Murray, one of the world’s leading authorities on natural medicine, about the power of food for optimal health and longevity and how to activate our body’s own innate healing system. Dr. Murray is a doctor of naturopathy, a field of alternative medicine that seeks to harness the power of nature to prevent illness and achieve the highest level of health possible. He is the Chief Science Advisor for iHerb, and the author of more than thirty books, including The Encyclopedia of Natural Medicine (Third Edition) and The Encyclopedia of Healing Foods, and his latest, The Longevity Matrix.This episode is brought to you by Rupa Health, BiOptimizers, Levels, and AirDoctor.Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests from over 35 labs. Check out a free, live demo with a Q&A or create an account at RupaHealth.com.BiOptimizers is offering my listeners 10% off Sleep Breakthrough. Get a free bottle of Magnesium Breakthrough if you buy two or more. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10.Right now, Levels is offering an additional two free months of their annual membership. Learn more at levels.link/HYMAN.Right now, if you go to drhyman.com/filter, you can get the AirDoctor filter for $329.Here are more details from our interview (audio version / Apple Subscriber version):Gratitude and relationships as drivers of longevity and quality of life (5:20 / 3:00) What to eat for longevity (9:42 / 7:44) Is it harmful for us to eat plants? (14:34 / 12:46) How to live a better, longer, healthy life—starting today (21:13 / 18:37) Protein, aging, and muscle maintenance (24:13 / 20:08)  Do we need supplements? (28:19 / 25:02) Foundational supplements for longevity (30:51 / 27:03) Up-and-coming longevity-promoting compounds (51:23 / 46:57) Mentioned in this episodeInduction of human NQO1 gene expression by quercetinRegenerLife by Natural FactorsLearn more about Dr. Murray’s Personal Supplementation Plan here. Get a copy of The Longevity Matrix.
Monday, May 29, 2023

How Food Can Drive And Slow Cancer Growth

Ep. 725
This episode is brought to you by Athletic Greens, Wonderfeel, and Rupa Health.Over the years, it has become a widely held belief that cancer is predominantly genetic or simply the consequence of bad luck. An empowering evolution in cancer research, however, suggests we have far more control over our risk than previously thought. For instance, the right diet is imperative to reduce insulin spikes that act as a cancer growth factor.In today’s episode, I talk with Dr. Jason Fung, Dhru Purohit, and Dr. Elizabeth Boham about things we can do every day to prevent cancer and support the body during and after cancer treatment.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. Dr. Fung is also the cofounder of The Fasting Method, a program to help people lose weight and reverse type 2 diabetes naturally with fasting. His latest book is The Cancer Code: A Revolutionary New Understanding of a Medical Mystery.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.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 Athletic Greens, Wonderfeel, and Rupa Health. AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.Wonderfeel Youngr™ NMN works by increasing your levels of NAD, a critical molecule our bodies produce that we literally need to survive. Feel the wonder of innovation at getwonderfeel.com.Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 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. Jason FungDhru PurohitDr. Elizabeth Boham
Friday, May 26, 2023

How to Quit Being a Nice-aholic

Ep. 724
This episode is brought to you by InsideTracker and Athletic Greens.For many of us, it can be a challenge to express what we really think, even in our most important relationships, because we seek to avoid conflict or disappointment. Unfortunately, this approach takes us further away from dealing with the real situation and we end up unhappy and suffering the consequences. I know because I, myself, used to be a “nice-aholic.”In today’s episode of my series I’m calling Health Bites, I share discrete action steps my coach taught me that enabled me to just take a deep breath, get clear about what I wanted, and tell the truth in a clear, honest way. I also discuss simple steps to having a difficult conversation.This episode is brought to you by InsideTracker and Athletic Greens.InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at insidetracker.com/drhyman.AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, Athletic Greens is offering 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):My personal history of people-pleasing (3:49 / 1:24) Practicing healthy and effective communication (6:59 / 4:32) Active listening (8:20 / 5:45) How to approach a difficult conversation (9:25 / 7:27) Mentioned in This EpisodeNonviolent CommunicationConscious CommunicationPractice Active Listening
Wednesday, May 24, 2023

How To Maximize Physical, Metabolic, And Cognitive Health With Minimal Effort with Dave Asprey

Ep. 723
This episode is brought to you by Rupa Health, Mitopure, Paleovalley, and Nordic Naturals.Biohacking is all the rage, but if you’re not doing it correctly, you could wind up causing more harm than good. Overexercising, undereating, and eating too many superfoods can have the reverse effect as intended, causing nutrient deficiencies, weight gain, and cortisol depletion. Sometimes less is more, and by toggling our biohacking tools at the right time and with the right intensity, we can get closer to the results we want.I’m excited to sit down with my good friend, Dave Asprey, to talk about how to upgrade our metabolism, stress response, strength, and brain health while radically reducing the amount of effort it takes to get there.Dave Asprey is an entrepreneur, the Father of Biohacking, and the leading voice in the movement to take control of your own biology. He’s hosted over 1,000 episodes of “The Human Upgrade Podcast” (formerly Bulletproof Radio) for more than a decade. He also hosts the world’s largest and longest-running biohacking conference. Dave works 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. He’s a New York Times bestselling author of multiple books, creator of Danger Coffee and Bulletproof Coffee, and owner and CEO of Upgrade Labs, Human Upgrade Centers.This episode is brought to you by Rupa Health, Mitopure, Paleovalley, and Nordic Naturals.Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.Get 10% off Mitopure at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout.Paleovalley is offering my listeners 15% off their entire first order at paleovalley.com/hyman.Shop Nordic Naturals today at nordic.com and save 20% using code FARMACY.Here are more details from our interview (audio version / Apple Subscriber version):Optimizing your body’s operating system (6:00 / 3:33)  Reaching maximum cardio fitness with minimal effort (15:24 / 12:54) The role of nutrients in optimizing cardio fitness (23:50 / 19:25) Strength and muscle building (24:56 / 20:34) Building blocks of muscle and full-body health (33:59 / 27:17) Zone 2 cardio (36:02 / 31:45) Optimizing energy (39:35 / 35:11) Detoxing and lymphatic drainage (52:56 / 48:33) Spiritual fitness (57:52 / 53:30) Get a copy of Smarter, Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want. Learn more about the world’s first human upgrade center, Upgradelabs.com.
Monday, May 22, 2023

What Types Of Fish Are Best For Human And Planetary Health

Ep. 722
This episode is brought to you by Rupa Health, Athletic Greens, Beekeeper’s, and Joovv.Fish are an incredibly healthy source of protein and fats, especially omega-3 fatty acids. However, there are several important things to be considered in order to reap the health benefits of fish and act as good environmental stewards at the same time.In today’s episode, I talk with Paul Greenberg, Miriam Horn, and James Arthur Smith about the current state of our seafood population and the differences between wild-caught seafood, farmed fish, and regenerative farmed fish.Paul is the bestselling author of Four Fish, American Catch, and The Omega Principle. A regular contributor to the New York Times and many other publications, Mr. Greenberg is the writer-in-residence at the Safina Center, a Pew Fellow in Marine Conservation, and the recipient of a James Beard Award for Writing and Literature. He appears frequently on American and international radio and television programs and is the featured correspondent and cowriter of the 2017 PBS Frontline documentary The Fish on My Plate, which, along with his TED talk, has reached millions of viewers.Miriam Horn works at the Environmental Defense Fund and is the New York Times bestselling author of Rancher, Farmer, Fisherman: Conservation Heroes of the American Heartland.In 2020, James Arthur Smith founded SEATOPIA, a gourmet seafood subscription box now delivering certified mercury-safe seafood, carbon neutrally, direct to homes nationwide. Through SEATOPIA, he is endeavoring to scale a truly regenerative seafood supply chain and empower health-conscious consumers to directly support innovative aquaculture projects producing some of the healthiest protein on the planet.This episode is brought to you by Rupa Health, Athletic Greens, Beekeeper’s, and Joovv. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.Right now, Beekeeper’s Naturals is offering my listeners early access to their Memorial Day sale. Between now and May 30, go to beekeepersnaturals.com/HYMAN and enter code “HYMAN” to get 25% off your entire order.For a limited time, you’ll get an exclusive discount on Joovv’s Generation 3.0 devices when you purchase one for the first time. Just go to Joovv.com/farmacy and use the code FARMACY.Full-length episodes of these interviews can be found here:Paul GreenbergMiriam HornJames Arthur Smith