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Food isn’t like medicine, it is medicine, and it’s our number one tool for
creating the vibrant health we deserve. MARK HYMAN, M.D
New Book

New Book
The Pegan Diet
The Pegan Diet will show you how to use food as medicine to beat disease, build
optimal health, and save the planet.
Read More
New Book

New Book
Food Fix
In this all new book by Dr. Mark Hyman he discusses how food is the nexus of our
world crises, from rapidly declining public health to social inequality,
environmental degradation, and so much more.
Read More
New Newsletter

New Newsletter
Mark’s Picks
Every Friday Dr. Hyman will send you an email with a list of his favorite
gadgets, supplements, snacks, podcasts, books and more. These are a few things
that have helped him on his health journey and now he’s going to share them with
you.
Learn More
New Cookbook

New Cookbook
What the heck should I cook?
With creative options and ideas for lifestyles and budgets of all kinds, Food:
What the Heck Should I Cook? is a road map to a satisfying diet of real food
that will keep you and your family fit, healthy, and happy for life.
Learn More

Latest Podcast
Latest Podcast
3 Steps To Fix Your Gut Health

This episode is brought to you by Rupa Health and Athletic Greens. Our gut
bacteria regulate many of our bodily functions, from creating vitamins to
controlling our immune system, our […]

Play Episode
If you're confused about what to eat, read [Dr. Hyman’s] book.
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Dr. Mark Hyman has helped thousands of people lose weight and lead happier, more
energetic lives.
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[Dr. Hyman’s] knowledge helps me deal with my sugar addiction and loads me with
knowledge and information that your regular doctor isn’t telling you. I don’t
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In a world of increasing dietary anxiety, Dr. Hyman offers a roadmap to
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Mark Hyman cuts through the confusion, offering a practical (and delicious) way
to lose weight for good.
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on how to get and stay healthy, for themselves and for our country.
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Dr. Mark Hyman, who has diligently dedicated his life to wellness… goes between
the lines of nutrition research providing a clear roadmap for the confused
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Follow @drmarkhyman
Super excited to tell you about Snow Days @eatsnowdays, a fun new company by my
friend Jason Karp @humankarp and his team at @humancobrands. ⠀ Snow Days are the
healthiest Pizza Bites you’ve ever seen! No weird junk, grain-free, gluten-free,
organic AND they are made with grass-fed mozzarella! (See my note about dairy
below). ⠀ They are a super fun treat and a thousand times better than anything
else in the finger food aisle. ⠀ If you want to try them out use the code
HYMAN15 for $15 off at SnowDays.com ⠀ Not an ad, just love what @humancobrands
is up to so I’m happy to be an investor in the company! ⠀ Also, since a few of
you asked about dairy in the comments, I've included some of what I wrote about
dairy in my last book Pegan Diet (Princple 8, page 74.) ⠀ * Most dairy is not a
health food, especially industrial dairy which is bad for people, bad for the
cows, and bad for the planet * The standard reasons for telling people to eat
dairy regularly in the diet don't hold up (see my review of the science in Pegan
Diet. * If you have gut issues or autoimmune challenges, to name a few, I would
highly recommend avoiding dairy until you fix your gut. ⠀ * That being said,
there are a few dairy products that I occasionally include and recommend to my
patients. * I personally eat grass-fed ghee and butter, grass-fed sheep yogurt,
or goat or sheep cheese (from animals raised on their traditional diets). *
Butter is a rich source of butyrate, a fatty acid that can prevent cancer, speed
up your metabolism, and reduce inflammation. * Ghee (a traditional Indian form
of butter with casein and whey removed) is a lot easier for people to digest,
and it’s great for higher-temperature cooking. * And for those that do fine with
dairy, great! I generally would still say move to sheep or goat (or some
heirloom cow) products, which have less inflammatory and better-tolerated A2
casein. * Bottom line, a little bit of high-quality diary from great sources is
totally fine if you can handle dairy. If you can't, then skip it. You aren't
missing out on anything essential. ⠀ I have a master-class coming out on this
topic soon. Stay tuned and I'll break down all these points and more.
Super excited to tell you about Snow Days @eatsnowdays, a fun new company by my
friend Jason Karp @humankarp and his team at @humancobrands. ⠀ Snow Days are the
healthiest Pizza Bites you’ve ever seen! No weird junk, grain-free, gluten-free,
organic AND they are made with grass-fed mozzarella! (See my note about dairy
below). ⠀ They are a super fun treat and a thousand times better than anything
else in the finger food aisle. ⠀ If you want to try them out use the code
HYMAN15 for $15 off at SnowDays.com ⠀ Not an ad, just love what @humancobrands
is up to so I’m happy to be an investor in the company! ⠀ Also, since a few of
you asked about dairy in the comments, I've included some of what I wrote about
dairy in my last book Pegan Diet (Princple 8, page 74.) ⠀ * Most dairy is not a
health food, especially industrial dairy which is bad for people, bad for the
cows, and bad for the planet * The standard reasons for telling people to eat
dairy regularly in the diet don't hold up (see my review of the science in Pegan
Diet. * If you have gut issues or autoimmune challenges, to name a few, I would
highly recommend avoiding dairy until you fix your gut. ⠀ * That being said,
there are a few dairy products that I occasionally include and recommend to my
patients. * I personally eat grass-fed ghee and butter, grass-fed sheep yogurt,
or goat or sheep cheese (from animals raised on their traditional diets). *
Butter is a rich source of butyrate, a fatty acid that can prevent cancer, speed
up your metabolism, and reduce inflammation. * Ghee (a traditional Indian form
of butter with casein and whey removed) is a lot easier for people to digest,
and it’s great for higher-temperature cooking. * And for those that do fine with
dairy, great! I generally would still say move to sheep or goat (or some
heirloom cow) products, which have less inflammatory and better-tolerated A2
casein. * Bottom line, a little bit of high-quality diary from great sources is
totally fine if you can handle dairy. If you can't, then skip it. You aren't
missing out on anything essential. ⠀ I have a master-class coming out on this
topic soon. Stay tuned and I'll break down all these points and more.
There are some incredible supplements to help support overall health and brain
health. ⠀ ⠀ Even with a perfect diet, the combination of many things – including
our depleted soils, the storage and transportation of our food, genetic
alterations of traditional heirloom species, and the increased stress and
nutritional demands resulting from a toxic environment – make it impossible for
us to get the vitamins and minerals we need solely from the foods we eat.⠀ ⠀
Doctors used to think we got all our vitamins and minerals from food. Any extra
nutrients were excreted, or worse, became toxic. But the tide is shifting. ⠀
Emerging scientific evidence shows the importance of nutrients as essential
helpers in our biochemistry and metabolism. They are the oil that greases the
wheels of our metabolism.⠀ ⠀ These are my top recommendations: ⠀ ⠀ -Omega-3
fatty acids are great for their neuro protective and anti-inflammatory
properties. They also contain important fats that improve insulin sensitivity,
reduce inflammation, and improve nerve function. ⠀ ⠀ -B vitamins are great as
cofactors for a lot of enzymatic reactions in the body to produce brain
neurotransmitters and to support the mitochondria for energy production. ⠀ ⠀
-Magnesium is great for brain health, hormones, and mood. The most absorbable
forms are magnesium citrate, glycinate, taurate, or aspartate, although
magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also
good.⠀ ⠀ -Probiotics are important to help support the gut microbiome because we
know the gut, brain connection is so strong.⠀ ⠀ To find the supplements I
recommend, you can head to Store.DrHyman.com⠀
There are some incredible supplements to help support overall health and brain
health. ⠀ ⠀ Even with a perfect diet, the combination of many things – including
our depleted soils, the storage and transportation of our food, genetic
alterations of traditional heirloom species, and the increased stress and
nutritional demands resulting from a toxic environment – make it impossible for
us to get the vitamins and minerals we need solely from the foods we eat.⠀ ⠀
Doctors used to think we got all our vitamins and minerals from food. Any extra
nutrients were excreted, or worse, became toxic. But the tide is shifting. ⠀
Emerging scientific evidence shows the importance of nutrients as essential
helpers in our biochemistry and metabolism. They are the oil that greases the
wheels of our metabolism.⠀ ⠀ These are my top recommendations: ⠀ ⠀ -Omega-3
fatty acids are great for their neuro protective and anti-inflammatory
properties. They also contain important fats that improve insulin sensitivity,
reduce inflammation, and improve nerve function. ⠀ ⠀ -B vitamins are great as
cofactors for a lot of enzymatic reactions in the body to produce brain
neurotransmitters and to support the mitochondria for energy production. ⠀ ⠀
-Magnesium is great for brain health, hormones, and mood. The most absorbable
forms are magnesium citrate, glycinate, taurate, or aspartate, although
magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also
good.⠀ ⠀ -Probiotics are important to help support the gut microbiome because we
know the gut, brain connection is so strong.⠀ ⠀ To find the supplements I
recommend, you can head to Store.DrHyman.com⠀
The relationship between dehydration, chronic disease, and disease-related
mortality is well-established. Last year, a study published in Nutrients looked
at the hydration status of a US adult population ages 51 to 70 years old and
found that 65% failed to meet hydration criteria. Remarkably, zero deaths
related to chronic disease were reported in people who met the proper hydration
criteria and had no chronic disease at the start of the study. So how much are
you supposed to drink and is water alone enough? Well, general guidelines for
drinking water vary and rarely ever mention anything about electrolytes. And
when electrolytes do come up, it’s usually in the context of sports drinks that
contain high amounts of sugar, artificial flavors, and colors (our ancestors
didn’t have Gatorade, and they made out alright). We can get electrolytes from
fruits and vegetables. Bananas, avocados, sweet potatoes, and squash are rich in
potassium. Spinach, kale, and collard greens have calcium and magnesium. Adding
a pinch of sea salt to a home-cooked meal or a handful of raw nuts can account
for sodium. Where you live, your size, physical activity level, age, how much
you sweat (do you work out often? Are you a nervous sweater?), and how much you
travel are all going to impact how much water you should be drinking. A good
rule of thumb is to drink half your weight in ounces of water. The National
Academies of Science, Engineering, and Medicine recommends women drink 2.7
liters of water a day or about 11 cups, and males drink 3.7 liters a day or
about 16 cups, which includes the water in your food. You can add electrolytes
to your water using a high-quality electrolyte supplement. Or, squeeze the juice
of ½ a lemon or lime into your water with a pinch of sea salt. This will make
sure water is being absorbed and properly hydrating your cells. Proper hydration
requires adequate water intake with the appropriate balance of electrolytes.
Without it, we put our cells at risk of dehydration and all the downstream
effects that occur as a result of that. This highlights the critical role of
proper hydration for overall health and disease prevention.
The relationship between dehydration, chronic disease, and disease-related
mortality is well-established. Last year, a study published in Nutrients looked
at the hydration status of a US adult population ages 51 to 70 years old and
found that 65% failed to meet hydration criteria. Remarkably, zero deaths
related to chronic disease were reported in people who met the proper hydration
criteria and had no chronic disease at the start of the study. So how much are
you supposed to drink and is water alone enough? Well, general guidelines for
drinking water vary and rarely ever mention anything about electrolytes. And
when electrolytes do come up, it’s usually in the context of sports drinks that
contain high amounts of sugar, artificial flavors, and colors (our ancestors
didn’t have Gatorade, and they made out alright). We can get electrolytes from
fruits and vegetables. Bananas, avocados, sweet potatoes, and squash are rich in
potassium. Spinach, kale, and collard greens have calcium and magnesium. Adding
a pinch of sea salt to a home-cooked meal or a handful of raw nuts can account
for sodium. Where you live, your size, physical activity level, age, how much
you sweat (do you work out often? Are you a nervous sweater?), and how much you
travel are all going to impact how much water you should be drinking. A good
rule of thumb is to drink half your weight in ounces of water. The National
Academies of Science, Engineering, and Medicine recommends women drink 2.7
liters of water a day or about 11 cups, and males drink 3.7 liters a day or
about 16 cups, which includes the water in your food. You can add electrolytes
to your water using a high-quality electrolyte supplement. Or, squeeze the juice
of ½ a lemon or lime into your water with a pinch of sea salt. This will make
sure water is being absorbed and properly hydrating your cells. Proper hydration
requires adequate water intake with the appropriate balance of electrolytes.
Without it, we put our cells at risk of dehydration and all the downstream
effects that occur as a result of that. This highlights the critical role of
proper hydration for overall health and disease prevention.





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