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

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

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.

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 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

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

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.

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

This episode is brought to you by Rupa Health and Pique.Not only does poor sleep make you less productive and uncomfortably tired, but it can also wreak havoc on your hormones and health. Yet so many patients tell me they often find themselves awake between 1:00 am and 4:00 am. There are many factors that can contribute to sleep issues, but the two most common culprits threatening your sleep-wake cycles are unregulated blood sugar levels (or poor nutrition status) and chronic stress.In today’s episode of my series I’m calling Health Bites, I talk all about sleep and my top tips for what you can do to stay asleep and sleep more deeply. This episode is brought to you by Rupa Health and Pique.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.Right now you can take advantage of Pique’s limited-time special offer on your first month's supply of Sun Goddess Matcha. Just head over to piquelife.com/farmacy for 15% off plus free shipping on your first month’s supply.Here are more details from our interview (audio version / Apple Subscriber version):Symptoms of unbalanced cortisol (4:38 / 1:06) Melatonin production in the body (5:55 / 3:21) How stress affects sleep-wake cycles (6:49 / 4:13) Strategies to optimize nutrition to handle stress effectively and get high-quality sleep throughout the whole night (7:55 / 5:15) Mentioned in this episode10-Day Detox Diet

This episode is brought to you by Rupa Health, Cozy Earth, ButcherBox, and AirDoctor.Blood sugar is one aspect of our biology that has major implications for how well we feel and function on a daily basis. And I have some good news for you: Balancing your blood sugar doesn’t have to be difficult or even unpleasant, and you’ll start to notice the benefits right away.On today’s episode, I’m excited to talk to Jessie Inchauspé, also known as the “Glucose Goddess,” all about simple, attainable hacks to help you successfully manage your blood sugar throughout the day.Jessie Inchauspé is a French biochemist and author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her first book, Glucose Revolution, a number one international bestseller, she shared her startling discovery about the essential role of blood sugar in every aspect of our lives and the surprising hacks to optimize it. In The Glucose Goddess Method, she helps us put them into practice with a 4-week plan. Jessie is the founder of the wildly popular Instagram account @GlucoseGoddess, where she teaches over one million people about transformative food habits. This episode is brought to you by Rupa Health, Cozy Earth, ButcherBox, and AirDoctor.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, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40.When you sign up today, ButcherBox will send you two pounds of 100% grass-fed, grass-finished beef free in your first box plus $20 off. To receive this offer, go to ButcherBox.com/farmacy.I’ve teamed up with the makers of AirDoctor to give my listeners the best deal yet on this amazing filtration system. 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):How Jessie’s mental health struggles led her to study glucose (6:37 / 3:50) Symptoms of imbalanced blood sugar (9:01 / 6:46) Normal vs optimal blood sugar levels (13:14 / 11:00) How to sequence your food intake for steady blood sugar levels (22:24 / 17:50) Blood sugar-balancing breakfasts (26:22 / 21:56) Jessie’s Glucose Goddess Method pilot experiment (30:34 / 25:49) Savory breakfast principles (35:50 / 31:08) Vinegar and blood sugar levels (40:06 / 35:26) How fiber supports glucose levels (45:51 / 41:05) Why you should move after eating (48:52 / 44:12) Get a copy of The Glucose Goddess Method: A 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing.