The Science of Nutrition and Its Impact on Your Body with Dr. Mark Hyman
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Today we're diving deep into the food on your plate and the power IT holds over your health, energy and longevity. I'm joined by doctor mark khan, a leading expert in functional medicine and nutrition, who's here to reveal why sixty percent of what many of us isn't even real food, as he says.

recognize that food is medicine and information and code that will you take. Well, upgrade ter down your biology .

will explore how to spot ultra proceed foods, building neutral, dense diet, and even optimize your micro biome for Better mental and physical health. By the end will give you practical steps to take control of your nutrition and transform your well being. I'm Chris chen.

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story worth mark. How do you define nutrition and why do you think it's so important to our health?

Well, actually so funny about that, because most of what we eat is not food, and the definition of food is quite different than what we're eating. Food is basic. Any nutritious substance that people are, animals either drink or their plans.

Abbas b. In order to maintain life and growth. Now if you go by the definition of food, what most of us are eating does not maintain life or growth that actually harms us. So it's not actually food.

In fact, sixty percent of our calories or older process food from corn, we ten soy, that are industrial ally grown, that are reconstructed into their chemical elements that are reachable LED into all sizes, shapes of chemically extreme food like substance that have nothing to do with nutrition. And yet that is what americans are reading. And that, my friend, is why we are a and so part of the reason is we're not eating food.

We're eating things that we think might be related to food where they might look like food. But IT really shouldn't be thought of more like a rock or a stick that would shouldn't be eating. That has no value to our biology is when I think of food nutrition, what I think of is food as medicine, food as information, food as instructions or cold.

They can literally upgrade, downgrade or biological software with every single bite. And i'm not talking about over days or months or week. I'm talking a little over seconds in minutes. Every single body food is full of information, not just proteins and assets and fat di assets and fats and hyrax. It's got a whole way of other things in the chemicals.

For example, I don't even know if cat like the mall, probably, well, ever hundred thousand or more final chemicals, the rocker fell foundations now out logging these in the period table of these plant based molecules that you might heard about, like repair in red wine, or maybe heard about cattle kans in Green tea or broadly being good for you, because this god, things that help prevent cancer, like self far fae, I mean, these are molecules that are in nature that have huge biological impact. And when you eat any body of food, and you're eating this immense cockle of components that are literally regulating everything in your body, every gene that turned on or off expressed is affected. Epigenome is the master regulator, your genes.

It's affecting your hormonal regulation, your brain chemistry, your mune system, your microbial metabolic, literally, with every single body of food you eat. And so people need to understand that everybody of food they eat, its consequent, al, and has found implications for how they feel now and how there on the transition from illness, illness, how they're going to end up with disease or look to be a hundred healthy years. So when I think about nutrition is really quite simple, when you pick up anything in the groceries or ask yourself one simple question, did god make this? Or did man make this? If you don't believe in god, did nature make this? Or did man make this? I usually say man, because it's usually man who did all this.

And the answer is, like, god make an evocative, yeah, did he make a goguet or lunch ble no. Why are we feeling that to our kids? And so primary food is really about understanding how do I use the things that we eat every day to just we could healthy and stay our idea of away and prevent disease.

But it's really about the quality of life, how we feel, how much energy we have, how our brain functions, how our means system functions, to love the people we want to love, the way, way to love, to have a mission in life, to feel like we have time for being present with our friends, in our family, when you feel like crap, which is what I call fl c syndrome, which is something most americans suffered from. And most people have no clue that what they're eating is affecting how they feel and how they're literally just days away from feeling dramatically different. And I run these programs around the world.

I put people on a very healthy healing. I take on all the crap sugar process, food, alcohol, get rid of most grains, beans and dairy, just because a lot people have intellection that, try to put them on our whole foods anti flaming ory diet. And within ten days, we see a seventy percent reduction in all symptoms from all diseases.

We see people's information go down, their energy improve, their depression get Better, there are Justin, improve their joins, feel Better, their skin clear up. But it's not maracas just science. And because the instructions in the code and food is regulating every system in your body. So when I think of nutrition, I think this should be fun and delicious and satisfying and nurturing, but IT also should be up regulating your biology. Gy, so you can be whoever you want to be.

I know there's a spectrum, right? You can have also process. You said, did nature or god make this? Or did man make this? Is there stuff in between that has a place in our diet?

So is the classification system called the nova classification system is quite straight forward. And it's really about do we think about the four cases ation of food, so on process mining. Process food is essentially an apple or an omen or an egg or a piece of chicken.

Like it's just, what is this right? Pretty simple. So in group one, on process, for many processes, oos.

And these are just the idea, parts of plants, animals, gy fungi, pretty obvious what they are. There may be positionally process with veranda for something like sour crowd or yogurt or things like that. Then there is sort of process to corner ingredients which are using this seasoning.

They're full attitudes. Crush sea and nuts and olive walls. You want honey or maple syrup.

You've got to extraction from the tree. You want to make butter, you've got a kind of process. These are process. Honor ingredients are coming from raw materials that we still kind of recognize, right? And then there's progress.

Foods that are preserved through various kinds of things that help improve shelf life, that can be cheers and vegetables drive fruit, can fish. Those are all things we recognize. Alter process food is the group for classification, and this is stuff is just strange.

Non food like high fractus cancer that has not found in nature is made for industrial process. Often using alcoa, you create heavy metals in the corn like mercury, the fractal ses. They are not like in fruit in the whole fruit is actually removed from the bond that usually has the blue coast to make sugar, table sugar.

As glucose and fricker s fifty fifty separated out. It's much easier. Absorb hydrological oil, like soybean oil, something and you hydrogen ate at, which is adding under chemical process extra hydrogen s to make solids you can easily get Chris co is are really weird food.

And then there's, you know, all the weird things that you have in moscio res and attitudes and ty foaming and jelling and glazing agents and sweeteners and thickener, what is that stuff? So is something you have in your covered and you would cook with, and it's most likely ultra cess food. And that is something that is now sixty percent of the american diet.

It's sixty seven percent children's diet is seventy three percent of the foods that are on grocery store shelves. They've exploded in their posting and they're dangerous because they're hyper palatable. There may to be addictive.

There are obviously shelf stable and long shelf flight, but they are essentially driving this epidemic of chronic illnesses. M, and when you look at the data, more, more studies are coming out every day. There is a large study that looked at advertising th outcomes across the board.

And he admit, analysts umbrella, published in the british medical journal, and they looked dead. All the different studies combined together, and they found that he was associated highrises k about our health outcomes, incomes of cardiff, asia health and abolish health, mental health issues, death. So we've got this incredible pain.

It's been promoted, ted, on the world population over the last fifty years, which is new to human history, and it's causing this epidemic of rony illness. So that, to me, is not food. So I would say, if you listen a one piece of advice, ask yourself, this is something made from god or nature.

Is this something that was constructed in a factory? And Michael polite, a well, eight food that was grown, a plant. I made a plant.

Know what interesting is when I first heard you say that I was like, ash, there's no room. For bread, you know and for most bread, I think you'd find that there are alter processing. Maybe there is no room for those, but things that you bake at home, it's not that there's no room for them if they're made with the writing gradient. yes.

And I think saying, you know, is this made from man or is IT constructed from whole foods? IT leaves some room there. So you mentioned flower and sugar are not on their own, completely get rid of them, which I think a lot of people might have thought you would say. So it's interesting to hear that there is some place that those could exist in a diet.

absolutely. The last night was a jewish new year. I know when you really this podcast, and usually it's the year of celebration of the sweet and seventeen years.

So we have apples and honey, but honey and somewhat process food from taking you out of my honey home. We had omand cake with amin flower and eggs and a little bit of sugar. And that's fine if you're having that is an occasion treat.

But you know, the average person in amErica has twenty two teaspoons of sugar, which is eighty grams of sugar a day as her person in america. That's a pharma logic. Does a sugar right? I mean, think about IT.

There could be up to fourteen teaspoons of sugar in your morning. Starbucks sweeten coffee, right? And people don't realize that.

And I think when I look around the grocery store, IT seems more and more like the distinction being made is like, is this organic or not? And not is this alter process or not? You know, imagine i'm putting these on a spectrum. It's like, okay, the entry process seems way more important. Where does whether something organic or fall in the importance we wanted .

eat foods in our kind of harmless. And we're learning now is that they're more and more things that are inadvertently and food is not like pesticides are added to food for flavor or for hyper palatability. They happen to be there because of our industry agricultural system, which uses literally millions amounts pounds of pesticides and urbanize and fertilizer that are harmful to humans, are harmful to the soil.

We destroy our waterways because of the run off a fertilizers. So our agricultural system is really bad. So I think when you look at one, what's good for you, what's good for the planet, is to each food that is not being grown in industrial ways.

And it's harder to do that because hard to fine. These foods are more expensive sometimes, but walmart is now the biggest organic grocery store in the world. They are affordable and the economical.

And so that's a step. I'm on the board of the environmental working group and we have a guy called good food on a tight budget, which has had heat well for less. But there's also a guide on the dirty dozen and the clean fifteen.

The jury doesn't are the most contaminated for its vegetables and the clean fifteen are the least contaminated. So you're on a budget and you're trying to figure out what to eat. You know, for example, strawberries are the worst spin ish cae muster Greens, the grapes, peaches, pairs neck's apples, add peppers, Cherry Green beans.

Just never eat those. In last, organic on your hand, the clean fifteen might be food that you can actually eat that are not as problematic. So the clean fifteen list is things like avocados and pineapple and onions and pie and eggs and things that .

deals yeah ana.

there are banana or even mush habit. You're broccoli. You can be a little more dishes about what he so the lowest residual precise that thinks, like sweet corn, avocados, pineapples, cabbage, onions, pia Spark, S T V, I can stuff.

So I think you for sure to try to eat as much as you can from the organic list. And you'll be OK. There are also as another layer of beneficial food, call bridge food, which is, again, hard to find, which is food that's grown away, that restores the soil resources. Healthy ecosystem creates monetary identity, because even organic food can cause destruction of soil if they do over tilling things like that.

One thing I noticed was, on all given example, we have two daughters, two and four. Their favorite thing in the world is macro and cheese. And I remember looking at the store at all these macro y and cheeses.

And I was like, products like that aren't on the fifteen, the dirty dozen, like this organic matter here. And one of the things I started doing was i'll just use ChatGPT and will be like how process is this food? And i'll just take a picture of all the ingredients.

And I noticed that you might not care about whether the flower is organic, but most of the times, foods that are free package that are organic are less likely to be alger process. So we found that what IT comes to bind macronix and cheese in a box, the organic ones falling, the non alter process. But the craft macon inches falls in as ultra cess as account .

totally interest in other countries. Even these big food companies I craft will make macro and cheese full of artificial dizen colors. United states. But in england, in europe, where they sell the same stuff, they've changed the formula to make IT natural dies, like from carrots or from beats, right? So we really have to be smart.

Why are we allowing our kids to be poison? In this country where the same companies are manufacturing different foods, bases are the same rap macron cheese, with preferring different health consequences. And they do apply because it's cheaper is easier here.

And people that don't seem to be aware and the government doesn't actually seem to give a crap about protecting our children and our health by regulating the things that we know are harmful. We should have to establish safety before we actually allow them to be in the food, not allow to be in the food weight fifty years and find out it's killed millions of people and then get IT off the market. Right now I think we're working on kingdom the regulation of some these ingredients so we know harmful.

So I think nutritious are not that hard, really. I just eat your food. Think of food is medicine.

A lot of colorful fruits and vegetable les. Get quality protein, good fats as a fiber, and make that hard. And I think people just make IT complicated and just stay away from the crap.

There is one thing you mentioned earlier, briefly, you touched on dairy. And i'm curious where that fits into the equation because I feel like at least in my childhood, IT was like this staple. You know, you're drink in your glass of milk, you're put in in your cereal. Have you changed? We thought about .

daily species that consumes daily after winning, right? And historical daily has been part of modern human cultural practices for probably ten thousand years. We did introduce animal husband jury, and we didn't have animals. now.

I just got back from ardini a and korea when I saw they had sheep and go, and they ve been actually growing and raising these animals in the same way for thousands of years. And they'd know they need to feed the animals different plants at different times of the year, for example. They know that at certain seasons, this plan is good and that plan is good.

And they go, we know if they do that, the milk and the cheese taste Better. And the reason a taste Better is because the photo, chemical and the medicine properties that are in the plants that the animals are eating. So for example, if you have got milk in sargent, ia IT has a higher level of these protective anti cancer lung getty compounds called catty kans.

They are in Green tea, and we know Green tea is so healthy for you. So if you're talking about dairy, it's not this a monolithic thing. Then we come to kind of the federal guidelines, which I said, everybody should have three glass of milk a day.

And every kitchen of two glass of milk a day, there is zero data to support that. In fact, there was a big review paper by two harvard scientists called milk and health basic reviewing literature saying, hey guys, despite what the U. S.

Government said, despite the fact that the dairy councillors captured the U. S. Government, the usda, in fact, our current secretary agriculture was on the dairy council before he came to be the same agricu and just kind of a revolving door.

Unfortunate the day we have now is not the dairy we use to eat that we were basically raising goats and sheep and ws in all time. And so most modern daily IT comes from positive and hybridize to create large vimes and milk. They are usually hosting cows.

They have a casing inform approaching in there, is highly alleging and flameout oria cancer causing, called a one casing. Most goes cheap. And most airlie cows, like garza jersey cows, have a two days.

And so they may be Better tolerate people who may be sense of the diary. And then there are other things, terms of how we grow modern cosu industrial practices through providing tons of anybodies and hormones and growth hormones. And so we're seeing a lot of health consequences from the excess conception of DIY.

Nsa practicing physician, I see, is one of the bigger levers I have to pull when I want to try to get someone Better. Just try a trial of daily. Three died for three weeks.

And to see what happens, the people about my ethics, of my stomach c pains are gone, not have been posting no drip. I have so much more energy. The stories are quite amazing in the son.

An accident. Because where we're eating is not traditional forms of these foods. So it's really not what you're eating, it's just understanding more of the food chain and where IT came from and what the quality is. Because quality matters.

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Are there any other food IT maybe have a misconception in society that are worth touching on. I heard you mentioned beans and protein that the kind of share a similar profile to dairy, where the average person might not realize that some of the research might be contradicting what they grew up with.

I was sitting on a panel with a cardiologist who was a vegan and another physician who was polio, and they were fighting like cats and dogs. And I was sitting in the middle like both of your, when you're vegan, I must be began, and everybody laughed. Not know this kind interesting and mean, I think about IT like, okay, well, they agree, animals, everything.

The only difference is really where to get your protein from animals or from beans and grains. Beans and grains have been a part of our diet for ten thousand years. They weren't much before that.

And so this partially new animal, protonation, have been part died for two hundred thousand years of being humans. And so we have to look at the individuals and how they feel and how they respond. Being dogmatic about a particularly way eating doesn't make any sense because we're all different, we're all unique, we're all individual.

And I will see the smartest st. Doctor in the room is wrong body. Listen to what IT says. It'll tell you whether likes IT doesn't like IT, how you feel good or bad.

Really clear science though, around the benefits of eating animal protein as you get older, particularly because in order to eat and up, protein and protein is the only macneil trient we need in large amounts. Other words, human requirement for carbo hydra zero. If you never had another carbon hydrates in your life, you would be fine.

There's requirements for fat that are called essential fats is, but they required in small one or two gram mounts like a maga three fats. And then there's protein which we need in large amounts like anywhere from sixty to one hundred and sixty seven, eighty hundred grams of protein, depending on your size, in your activity level, which is a mass of amount. The questions where you get your protein from and what does that do? Well, as you age, you need to build muscle, and it's hard to build muslims ical there.

And so the direction guidelines that we have are based on the minimum amount of protein. You need to not get a deficiency disease like squash corn asthmas, which is just a bare minimum. It's now what you need for optimum alth.

I think with protein, we typically need high quality protein. We need high house of and the mini massive called Lucy, which is the rate limited menu for protein synthesis. And then you all imtiaz your life.

Muscle is critical because it's the sink of your food. It's move your body round. But and also formally active, logical active. It's an incredibly critical organ in your body that we to maintain their health of.

And when you have plan approaching very hard enough, losing its very long, this thing you can take process protein powder, you can add loosen to and you can add access to. And there are products out there to do that, but you're not going to get IT from your food. You have to six cups of rice.

So you have to have two cups of beans to equal four hands of chicken or meat. Imagine who's going to six cups of rice or two cups of beans. So that's the problem.

I think you have to feel a little work for you. And there's so you again about automated diseases where grains and means can be really problematic. So it's really about figuring out what is the right died for you and what your body likes, what IT doesn't like .

to just double click a little on protein. Getting hundred, fifty, hundred sixty grams of protein is probably not something the average person who's not thinking about IT is doing.

And so if someone is listening to this is like, i'm way under that, what's the right answer? Is IT supplementing? Is that just eating more chicken and fish and things that are high in protein is a protein shakes? What's the right approach to ensure you're getting enough?

What what what I do is, is I typically have a go way in the morning, which is really nice. It's a very well tolerated. I used generally raised, go away.

It's got eight, two k and I can get, you know, forty or fifty grand approaching and shake in the morning. No problem. Keep me going even throughout the day and lunch.

I would never call that salad, which would be lots of vegas. And then but voca O I put pumpkinseed, put olive oil, olives in there. So all those contained fat.

And then i'll put on a canadians, or micro or hearing and then for dinner, or have usually six thousand ces anounced meat, fish or chicken. And that really just when my approach requires for the day, is not that hard. But you have to pay attention to IT.

You mentioned the microbiome earlier, and I would say I don't know if everyone really even understands the role got microbial plays into our overall health. What do you think people should understand in that department?

The microban is an incredibly important area. Research and functional medicine I been doing for years is basically the fundamental way we get people Better to start with yelling the gut because everything starts and they got from things that are obvious, like I just issues all the way from autism to alzheimer, from heart duties to cancer to asma, to obey. All these things are related to they get microban.

From schizophrenia a to depression, anxiety, ocd, all can be related to change in the microbes. And so we're this set of frontier of microban research that is now helping us understand how critical the microban b is in every aspect of our health. And yet, unfortunate doctors don't pay attention to I don't doing about IT, don't focus on IT because they don't learn about IT, but it's fundamental to the practical functional medicine and what we've been doing for decades.

So learning how to take here microban tending you in the garden is one of the most essential things. You and i've written about this in many my books, particular Young forever, what I talk about IT, and how to keep your got healthy. It's an essential future.

And just by eating the right foods, by having lots of fiber and vegetable and foods and pale phones, it's super, super easy to basically get the needed nutrients for you. Got that. What I think is important.

understand? You mentioned with different diets, you know, it's really about what's right for you. We could make all the changes we talked about first, right? And then you could cut out all to process food. food.

Is that enough or other other factors when IT comes to changing how much you eat, should we just be looking at calories? Or when you eat, should we be fasting? Aside from what you put in your mouth, there is the quantity and the when one.

My good friends, David, a harvard researcher, one of the most prominent scientists in the world, he does clinical interventions. So he's really a very effective and actually doing clinical trials. And he's looked at metabolic and what matters and how we have to eat.

And he is, look, if you focus on what you eat, you don't have to focus on how much you eat, all right? So if you focus on high quality, nutrient dense food, my first book, I D twenty four years ago, got all alright. Anyway, that is gone, said called the neutral to come ratio, essentially how many new tines per calorie getting? For example, cola.

Cola has zero nutrients, tones of calories. Brogley has tons of nutrients. S review calories, right? You want to have a high nutrient to cali ratio, and that is a nice concept when you look at anything you're doing.

So I don't really focus on calorie counting. I think it's no tories. Sy, and accurate. I know if you wait and measure everybody of food you eat even then IT doesn't matter, because if you think of the effect of calories on your body, they do matter.

But it's not so much all about energy baLance because, for example, if you eat foods that are extremely high in fiber, along with high calorie foods, you are going to reduce the absorption of the food you're eating. If you're eating foods that are neutral dance as opposed to a neutral poor, they're going to have a friendly different effect on your body. If I give you a thousand calories of omens or a thousand calories of coca cola, same calories, it's going to profoundly affect your body differently.

One is going to speed up your taboo. M, i'm going to help lose once going to help you gain weight. And we know this from the data is very clear and not i'm trying to fight physics here.

I mean, I think people go while you're arguing against the laws of thermal dynamics. The first law, thermodynamic is energy is conserved in a closed system. So what is the definition of a calorie? A calorie is the amount of energy you required to raise one leader of water, one degree centigrade, very simple.

If you take a thousand calories of omens in a thousand calories of coca cola and you stick in a lab and you burn them, you get exactly that right. But when you eat them, it's very different to a calory burn, is different calory eating. And so that food you're eating is regulating all of those things in real time.

So the quality of the calories matters more than the quantity. How much you eat is not important as what you eat. As far as the timing goes, I think IT is important to understand that our body need to break from food. The idea that we need to snack and have snack foods and eat all the time and eat between meals and after meals and eat at night, I mean, it's just killing us.

In fact, we have an extra five hundred calories of service food per person in amErica since the one thousand hundred and seventy that has made a whole industry of snack foods and process foods that were so that marketed, that have extremely harmful effects. And then he is addicted anything more and more. So I would say, give yourself at least a twelve hour walk between dinner and breakfast.

If you eat dinner and finish by eight at night, I mean, you can eat eight in the morning is not that hard because IT night is when your body repairs and cleans and heels. It's called the topic or self cleaning or self eating. It's really important for longevity, and most of us don't take a end to that.

What about within the hours that you are eating? Are there things that IT matters if you're eating earlier in the day, later in the day, before, after one another?

Well, then actually done studies. We have a, you eat your calories at night. You're going to typically gain weight if you eat more in the morning, less likely. So always that saying breakfast like a king, lunch like a prince and supper like a popper, right? It's all the wisdom. But IT actually has a and I think the data, the science support the fact that if you're looking at people who even will eat two thousand thousand the morning or two thousand calls at night, let's say their effect on their weight mettle will be different depending on when they eat the food. So maybe is you don't want to overstuff yourself ever, that you want to eat during a window of time IT could be ten twelve ve hours if you're meant about in healthy in your prediabetic bese, you might benefit from a more time restricted eating where you eat in eight our window and does help you reduce your gallery and take, which can help but also just give yourself this process of her parent healing and burning in metabolic. So I think the idea that we should be doing anything in origin away, I think I wanted get away from, but I wanted really help people understand that they lead to listen to their body, understand what works, what doesn't work.

how they feel. I guess one area we haven't touched on when IT comes to dieting is around the growth and popularity of the G L. P. One agronian. How do these fit into the whole world of diet and nutrition, and where you think we might be going.

what you have been going this for a long time and going to be sixty five next month? I would say that I practice long before we had these G P. One agonis drugs.

And IT was able to help people lose one hundred, two hundred pounds, one hundred and fifty pounds without any problem. Because once you teach people how their bodies work and they work, they're rather against IT. They naturally will regulate their gp.

one. And this body's own molecular gp one is not a foreign drug, even this, call those empty. And I saw this a drug.

It's a peptide. Something your body makes like your pinkies makes instant, except the way we live causes our job. I want to go down, which means our appetite is regulated. And all the ways in which the food dusty is basically bastardized foods to make a highly addictive and hyper palatable is overwriting our Normal appetite control signals.

So when you're eating real food, you're Normal appetite control signals are going na tell you when to stop eating, when you're eating food that is alter processed and sugar and start is disregard ating that. So yes, if you take A G P one agonies and you're addicted to food, you will help you stop. And that is not a very bad thing.

I think they have a role in medicine like any drug, about the fact that think we're going to give them to every single on one of the ninety percent of population that's man about and healthy or they need solution. Few pounds. It's just a bad idea because one, that costs is staggers even if Price comes down to still.

And two, there are seeing inside effects and the doses are quite high. I think I can be lives and having for some people i'm not told against IT, but you can achieve the same results by just the weight loss and eating healthy food. For example, there's a company cover to health that does cute gene for diabetes, and they reverse diaz, and sixty percent, the cases reverse dive well.

But often, as found, was that looking at the biology outcomes that are reported for all these open agonies compared to the effects of a cute just died on biology, looking at all the same bio markers and health matrix, there was no difference. So what we're seeing now, as billions of dollars from the drug industries be poured into the research on these drugs for every possible conceivable condition, from cogent decline to heart disease to I V C, obesity and divides, but also automated diseases and mental health issues. So a literally every indication that try like get this approved for everything right? And when you look at the data, if you just ate real food and did the right thing for your metabolic and corrected IT, naturally you would have all those same benefits without all the side effects.

It's kind of while one of things i've done is code, the company function health, which allows demarcate ze access to your own lab data. And before now you have to go through your doctor, your insurance company, you you'd have to hopefully ask for the test you want. And then you would hope your insurance company will pay for a birthday.

Proper won't. If they do order IT, the markup PS are crazy. The test that we offer, you know, almost five times that you get on a Normal check up and you get a really deep analysis of what's going on your body so you can not guess.

You can test and find out where the these functions are, deficiencies are that are causing issues with you and that may be lead to issues down on the road. And so I think people should really know what's happening in their body. I don't earing why.

I want know with my sleepers and what affects my sleep. And like, oh, if I drink something and I like alcohol, I know my sleep is disrupted. And like, they own my heart bad, my heart doesn't come down and my temperatures up. Like, oh, I need adJusting.

So it's like where the check ancient lights on your body don't have one, right? So when IT be nice to your car is so smart, that tells you when the tire pressures lower, when you need more interest with flu, when you like jack your engine, I mean, wouldn't that be nice to have that? And that's really what function help this about is about giving people the data in the empowerment to learn about their own biology without having to go through the morass of the healthcare system, which is, as we know, so messed up.

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those who support us. Are there things that are common that people are deficient in, that are the most surprising frequent results of people that dig into their data? There are things people should be most acutely looking at.

function health. We launched April last year. It's exploded to. We have seventy thousand members, three and two thousand propound. The weight less.

And by the way, you're listeners can jump that weightlifting using the really access code. All hacks one hundred. And the beautiful thing we're learning is that after over ten million biomarkers, we're seeing these incredible patterns.

One obviously a poor media like health and is a health for population. So we're seen over ninety percent have abNormal pid test. Ninety six percent have small dl, which not test them on a regular classical test, which is a more risky collection al particle. We're seeing over fifty percent have I bob, which is a probably the most important clustering test that your doctor doesn't test you.

Typically fifty percent, we think, over forty percent half levels of information where thirty three percent of high automotive e anybodies like na, thirty percent have undiagnosed automobile theory disease, sixty several percent have nutritional deficiencies and things that really make a difference in how you feel like mental health and energy and community, like vitamin and iron and the b vitamins, like between falling be six and it's kind of shocking. AmErica is just sex. All of us are struggling.

And I think people just don't know how efficient they are and things. I had a woman the other day was like, you know, he was a Young alfy woman, but he was always getting second everybody deal levels twenty six, which was very, very low. So I think these are simple things you can find out about easier fix and turn up and optimized your helpful.

And for a lot of the things, I think everything probably has a different intervention. I've gone through the lipid panel, cholesterol high, be follow on to going to get a correct scan, which is not that expensive. And i've told family members of mind that have really high cholesterol.

This is probably something you can consider for a few hundred box. Are supplements the answer to a lot of these missing things? Or can we change our diet and reduce the need for supplements? I feel like the supplement industry, in my mind is booming ing.

And you know, I hear a lots of people taking five, ten, twenty different types of things. Does that become necessary when you understand where you're at? Or can food solve a lot of those issues?

I wish if you look at the nutritional density of the food we eat today, compared to the density of food of hundred gathers, I mei just in africa, and I was with in the huddle, which is one of the last hundred gather tribes. And they are eating wild food all the time, one hundred and fifty grams of fiber by all these roots and tubes of the everything. Extremely nutritionally dense.

Wild food is way more nutritionally dense. They're running around naked in the sun, so they have no body need deficit class on. And so the average person living in among the world is typically nutrition division.

And the food rating has grown in soil. It's been damaged because every industrial angry holter practices are broke tly today, fifty percent of less neutral centive fifty years ago. So it's really tough.

I mean, if you go to europe, if you go to other countries, the food is grown differently and taste differently. And taste always follows the nutritional density of the food, right? If you eat a tomato is picked in August, it's a Cherry tomato off your organic garden, your backyard.

It's like an explosion of flavor. Like you can imagine, you go in the middle winter and you get this thing looks like a tomato and it's got no flavor and his like cardboard. There's no neutral al value there, right? So I think we've grown foods for shelf stability, for transport, for storage, for appearance, but not for flavor and not for magician density.

And that's really what's happened. And so even, you know, grains and look at the indian corn, I mean, is a very different nutritional density of the food. So I think everything we're in today is so nutritional depleted that we do need a multitude and official biting md, probably magnesium on a probos of everybody, I think, in the planet, would do a lot to actually up level our overall health.

One other thing I don't think we actually touched on, which is the interplay between a lot of other factors in your life and nutrition and IT kind of goes both ways. And i'm curious how much the food we eat might affect our mental health, our mood, our cognitive function, but also how much our mental health, mood, cogent function might affect the way we process food. Are both directions of that important for people to understand?

Yeah, I think that's a very kind of frame for sure. Very clearly are died of affecting our mental health. There's no doubt about that. In fact, one of the big unappreciated phenomenon is that the die we eat is a big cause of depression, of anxiety, of behavior issues, of A D D, of aggression, of violence. I mean, the data on this is just overwhelmingly clear and interventional data.

And other words, if you actually swap out crap for real food, whether its prisoners or people in juvenile tention centers or people were depressed, the results are sounding in terms of the improvement of middle. And in fact, I read a book about this fifteen years ago because as a doctor, or I wasn't really treating mental health, I call myself the accident of psychiatrists, because I was noticing that as I was treating people's physical issues, they are information, they are got microbes on their automatic es, that their mental heal symptoms were getting Better. I was like, what's gone on here, whether was add, or even autism, or depression, anxiety, ocd, schizophrenia, bipolar diseases like was happening here.

How is this working? And IT was really clear me that the bodies this regulated and the primary way is disrated by what we eat and the effect on our microbial, and of course, this environmental talks in a play role that are partly our food in our environment. But all those do affect our mental health.

And similarly, ly, you know, our mental health from stress affects our biology in the by directional way. So it's the body mind effect and it's the mind body effect. So the body mind effect is, yeah, if your microban b screwed up your own crap and you have got bad bugs there that are producing toxins that are quitting inflation tion and your brains inflamed and inflamed.

Brain is a mentally ill brain, whether you're looking at any of the mental health issues or even your agented issues like alzheimer's, parkinson's, or where are you looking at the attention and new developmental issues like autism and A D D, all of us are related to brain inflammation. The bigger source of the inflation tion is our film mentor diet and the damage to get microban. But I mean, the hand, if you're stressed, your digestion not going to work properly, you're not can observe nutritious ents.

Your fat cells are locally innovated by your nervous system. So when you're stress, IT tells you to stop, tell alizon your food and it's just your digesting down. And so you end up with this of other significant problem is that stress self, can cars you to have disfunctional al etablishment affect?

I ve seen mental health just from the external stress, but I think it's important to not sort of bifocal the body as a body, mind or mind. Body is like one system, right? Because psychology and ologies don't pay. Tension below the neck doesn't mean it's not connected.

What is interesting because you can have a negative effect from this fly wheel where it's like you really stressed out, you eat poor. Because you eat poor affects your stress and you kind of spiral.

The flip side of that is if you start to improve your nutrition, IT might improve the way you feel, which might improve the way your body nutrient and IT can actually kind of be a positive compound in factor where all of these things can kick into place. Which is probably why when you talked earlier about five, ten days of completely switching the way you eat, you can see really noticeable impact. So it's kind of cool to think about the fact that multiple things could be making your body life health Better, that kind of play off each other. absolutely.

So it's medicine. What I do is quite simple to take out the bad that put in the good stuff, your body smart, IT will make yourself and know what to do.

right? Some people might be overwhelmed thinking, cash, i've got ta get rid of half the food in my house. I've gotto change everything. What do you think is kind of a small, practical way that most people can start? Putting a lot of this into .

practice is really simple to start with the basics, because eighty percent IT comes down to what you do everyday and the habits you build. And I think most of us, by default, doing the wrong things, and our society and our culture sets us up to do the wrong things. So start your day in a way that actually helps you to a reset what our cultural and environment does.

And there's basic four hundred players of health, what you eat, exercise, your sleep and how humanity stress. And then I was sort of add maybe near nutritional support through nutritional supplement center boundary. But if you get those things right, eighty percent of time you're going to do what most of stuff you have going on.

So start with doing a fridge bib sea. If you pick up something and has a label and you don't recognize grees throw away, start just choosing real food and doesn't have to be expensive. You can go to costco, you going to walmart to take back stores, the organic c, they have stuff in bulk, and you know, you can eat well for less.

And there is a big myth out there that is expensive and difficult and time consume to eat well. It's not I think the environmental working group has a great guy called good for tight budget check IT out. And it's how to eat well for you itself, well for your planet and well for the wallet.

Second, as you move your body, everybody needs, take a walk for thirty minutes today. Do some simple resistance strain that can be your body way tons of things on youtube and online to learn from you don't need a lot of equipment and it's stay fit. Next is optimized sleep and IT requires you to understand what that means. And there's a great book by meti Walker how why we see you. I ve been on my podcast, I have a whole sleep court and go to my website, doctor hyda.

It's free sleep master class with lot of experts talk about how to optimize your sleep in the environment in which you sleep and then course managing stress, how you do that individual like to do breath work or meditation or guide imagery, or they use sound healing, or by oral beats or apps like commer hand space doesn't matter. Watching the sunset, just doing nothing can be really great. In my favorite, I just take a hard bathroom eps self at night.

I just lay there and I kind of check out for the day. Get my nervous is to come down. So everybody needs to figure how to regulate their nervous system.

And most of us never learned how to do that. So they're just foundational things, and they're not that hard to do. And then they make an enormous difference.

And then sometimes it's it's chAllenging to fit. For example, look at your screen time, how much time you spring. Instagram r social media and puts them around in your phone, even a few minutes of that for yourself can make a profound difference. I mean, if you don't a lot of time and stress reduction, I recommend take five practice, which is five breath count, five in counter, five out, five times, really simple, deep, slow breath. Yes, I think .

everyone can find time for that in their day. Then just a recap. Why do you think proper nutrition is so important? And what impact do you think I might have on people's lives?

So the key things, optimistic fiction, are quite simple. One recognized that food is medicine and information and code that everybody, you take well up greater, down with your ballot. Gy, everybody to understand its personalize that you have to find what works for you.

And that's about listening to your body. And three, stick with real food. If it's something you don't know and you can't pronounce, and it's not something you find a nature, stay away.

The impact of doing that is profound because every body of food you take is controlling every single one of the biological processing in your body. And there are thirty seven billion trillion chemically actions every second, and all those are dependent on what you're eating. And whether you're screwing up your metabolic in your biology or you're optimizing IT depends on the food you stick at the end of your fork.

I love IT looping back to function. I've gone through this process. One thing we didn't touch on is that you guys are also providing recommendations.

So if you're looking at this you ago these things out of range, it's not just go figure IT out. There's advice there. So I want to the flag back. We didn't talk about IT, and I really enjoyed getting to do IT. And compared with my wives, and we've talked about some of these things, again, the code was all hacks, one hundred, which will put in the shower notes or anyone who is looking for IT. But if anyone wants to go deeper on nutrition, or really anything you've worked on.

where should we send them? Function health is a great place to start to go to function and health. That com use the code, all hacks one hundred and by pasa list, and you'll get deep insights about your health.

And also, of course, you can follow my work. I've got a podcast called the doctor pharmacy. My websites, tor hyman, dc, everywhere on social media.

Doctor mark hyman, just dr. Mark hymen. I think you can help with finding me out there.

Very google all. Mark, thanks so much. Banana, my r such .

a great episode. Thank you so much for listening. I really hope you enjoyed IT. And if you did, please consider clicking that follow or subscribe button.

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