The Dr. Hyman Show

This episode is brought to you by Rupa Health, AG1, Pique, and Joovv. While our body's detoxification systems are sophisticated and well functioning, they are not far enough evolved to protect us fully from the toxic burdens we encounter in our environment. In today’s episode, I talk with Dave Asprey, Dr. Todd LePine, and Dhru Purohit about environmental contaminants that could be lurking behind your persistent health symptoms and why testing should be an integral part of our routine health exams as we age. 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. 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, the world’s first Human Upgrade Center. Dr. Todd LePine graduated from Dartmouth Medical School and is board certified in internal medicine, specializing in integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. His areas of interest include optimal aging, bio-detoxification, functional gastrointestinal health, systemic inflammation, autoimmune disorders, and the neurobiology of mood and cognitive disorders. Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset. This episode is brought to you by Rupa Health, Athletic Greens, Pique, and Joovv. Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 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 of AG1 with your first purchase at drinkAG1.com/HYMAN. For a limited time, get up to 12% off plus an exclusive gift on Pique’s Fasting Tea bundle at Piquelife.com/farmacyfasting. For a limited time, you’ll get an exclusive discount on Joovv’s Generation 3.0 devices (some exclusions do apply). Just go to Joovv.com/farmacy and use the code FARMACY. Full-length episodes of these interviews (and links to references mentioned) can be found here: Dave Asprey Dr. Todd LePine Dhru Purohit

This episode is brought to you by Rupa Health and Levels. What matters most in life is the quality of our experiences and the ability to be awake to what is real and true in our lives for both the difficult and the happy times. But that is harder than it sounds. More and more, we struggle with attention and focus. In today’s episode of my series I’m calling Health Bites, I discuss why we are so easily distracted, my own journey into meditation, and the incredible health benefits of a regular meditation practice. This episode is brought to you by Rupa Health and Levels. Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 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. Levels provides real-time feedback on how diet and lifestyle choices impact your metabolic health. Right now, Levels is offering an additional two free months of their annual membership. Learn more at levels.link/HYMAN. Here are more details from our interview (audio version / Apple Subscriber version): Why are attention and focus so hard to come by? (4:35 / 2:20) Training the mind (7:15 / 4:55) Why I studied Buddhism in college (8:20 / 6:24) My experience doing a silent meditation retreat (13:13 / 11:00) The point of meditation and the benefits it offers (14:58 / 12:42) How to do a simple mindfulness meditation (17:51 / 15:15) Mentioned in this episode Ziva Meditation

This episode is brought to you by Cozy Earth, Rupa Health, Apollo, and Wonderfeel. Over the years, it has become a widely held belief that cancer is predominately a genetic disease 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. I’m excited to talk to Dr. Thomas Seyfried about the underlying causes of cancer and why addressing metabolic dysfunction is a very important and often overlooked area of its prevention and treatment. Dr. Thomas Seyfried is an American professor of biology, genetics, and biochemistry at Boston College. He received his Ph.D. from the University of Illinois Urbana-Champaign in 1976 and did his postdoctoral fellowship at the Yale University School of Medicine. Dr. Seyfried has over 150 peer-reviewed publications, and his research focuses primarily on the mechanisms driving cancer, epilepsy, and neurodegenerative diseases and calorie-restricted ketogenic diets in their prevention and treatment. He is the author of Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer and presently serves on the Nutrition & Metabolism, Neurochemical Research, Journal of Lipid Research, and ASN Neuro editorial boards. This episode is brought to you by Cozy Earth, Rupa Health, Apollo, and Wonderfeel. Get 40% off your Cozy Earth sheet at cozyearth.com and use code MARK40. Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests. Check out a free, live demo with a Q&A or create an account at RupaHealth.com. Apollo was designed by neuroscientists and physicians to tap into your body's natural rhythms to bring calm and focus and restore equilibrium to your nervous system. Check out the Apollo wearable and save $40 at apolloneuro.com/drhyman. 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. Here are more details from our interview (audio version / Apple Subscriber version): How Dr. Seyfried’s work on treating epilepsy with a ketogenic diet informed his understanding of cancer (6:57 / 3:14) Mitochondrial damage and cancer (16:58 / 14:44) Glucose fermentation and oxidative stress and their links to cancer (25:52 / 24:47) Our current misunderstanding of the cause of cancer (32:19 / 29:54) Current cancer treatments vs metabolic oncology (38:31 / 36:50) Populations without cancer incidence (56:10 / 51:55) Metabolic cancer treatment for dogs (1:09:27 / 1:05:11) Using a ketogenic diet with current cancer treatments (1:12:56 / 1:08:50) Learn more at tomseyfried.com and at the Foundation for Metabolic Cancer Therapies.

This episode is brought to you b Rupa University, Paleovalley, HigherDOSE, and Athletic Greens. There are many areas of life that we can dial in for optimal health and longevity. Three of those areas are what we eat, our quality of sleep, and our energy production. We eat pounds of food every single day that act as information for our cells and influence our DNA expression. When we sleep, our brain’s immune system (the glymphatic system) clears away damaged cells. And increasing our energy will not only help us feel better but will also support all the systems of the body to function better. In today’s episode, I talk with Dhru Purohit in my Masterclass series about the Functional Medicine approach to food, improving our sleep, and powering up our bodies. Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset. This episode is brought to you by Rupa University, Paleovalley, HigherDOSE, and Athletic Greens. If you’re a healthcare provider who wants to learn more about Functional Medicine testing, you owe it to yourself to go check it out today. Go to rupauniversity.com to sign up for a free live class or a boot camp! Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal. Elevate your wellness game today by going to HigherDOSE.com. You can use promo code HYMAN at checkout to save 15% off site-wide or just go to HigherDOSE.com/hyman. 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. Full-length episodes of these interviews (and all referenced show notes) can be found here: How to Use Food As Medicine Daily Steps to Boost Energy and Never Be Tired Again Why Sleep is More Important Than Diet—Optimize it Today

This episode is brought to you by BiOptimizers and Athletic Greens. Taking care of yourself, practicing self-love and self-compassion, working on a growth mindset, building relationships and community, and having a sense of purpose are all crucial to living a fulfilling, long, healthy life. Your thoughts, feelings, and beliefs are all transmuted into biological signals that change your gene expression, impacting your immune function, hormones, microbiome, neurotransmitters, neuroplasticity, mitochondria, and more. Yet many of us tend to put self-care last on our list of to-dos (I certainly have for much of my life, to the detriment of my own health). In today’s episode of my series I’m calling Health Bites, I share my strategies for prioritizing self-care for a healthy mind and spirit. This episode is brought to you by BiOptimizers and Athletic Greens. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. 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): Learnings from the Blue Zones (4:00 / 1:10) How your thoughts, feelings, and beliefs impact your health (4:44 / 1:55) The health benefits of self-compassion and social connections (6:43 / 3:54) The importance of mindset and having a sense of purpose (8:35 / 5:48) Simple ways to prioritize self-care and reset our stress response (12:23 / 9:39)

This episode is brought to you by Rupa Health, Mitopure, Nordic Naturals, and Apollo. We are a culture obsessed with happiness, except we’ve been going about it all wrong. Before I became a doctor, I actually studied Buddhism. I wanted to understand the root of human suffering, and through that, understand the way to create happiness. On today’s episode, I’m excited to talk to Dan Harris about the science of happiness, how to deal with the challenges of modern-day life, and how to create more happiness for ourselves and for those around us. Dan Harris is an author, podcaster, and entrepreneur. For 21 years, he worked as an anchor and correspondent for ABC News, hosting such shows as Nightline and the weekend editions of Good Morning America. Dan has reported from all over the planet, covering wars in Afghanistan and Iraq and producing investigative reports in Haiti, Cambodia, and the Amazon. After having a nationally televised panic attack on Good Morning America, Dan discovered meditation and then wrote the best-selling book 10% Happier as a way to encourage fellow skeptics to give the practice a shot. After that first book, Dan launched the Ten Percent Happier app, wrote a second book, and started the Ten Percent Happier podcast, where he interviews celebrities, entrepreneurs, authors, scientists, and meditation teachers about how to do life better. This episode is brought to you by Rupa Health, Mitopure, Nordic Naturals, and Apollo. Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests. 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. Shop Nordic Naturals omegas today at nordic.com and save 20% using code FARMACY. Check out the Apollo wearable and save $40 by visiting apolloneuro.com/drhyman. Here are more details from our interview (audio version / Apple Subscriber version): The misinterpretation of an incident with the Dalai Lama shown in a recent viral video (2:28 / 00:50) How to be happier and healthier (9:18 / 6:19) Wise selfishness (16:34 / 14:15) The neurobiology of altruism (20:19 / 18:06) How to train your brain for happiness (26:01 / 21:44) The connection between psychedelics and meditation (33:31 / 29:02) How Dan’s life has changed from meditation (37:25 / 33:47) Meditation as one component of trauma therapy (57:40 / 53:19) Self-criticism and judgment of others (1:01:02 / 56:34) Dan’s experience spending time with the Dalai Lama (1:08:00 / 1:03:35) The Dalai Lama's Guide to Happiness podcast series and video challenge

This episode is brought to you by Rupa Health, InsideTracker, and LMNT. Compounds that have long been considered recreational drugs by conventional standards are finally being recognized through science as powerful tools for overcoming hard-to-treat health issues like PTSD, depression, addiction, and more. For the right person, psychedelics can provide a sense of peace and hope that helps heal their inner wounds and allows them to live with more freedom. In today’s episode, I talk with Rick Doblin, Alberto Villoldo, and Wade Davis about the ancient healing mechanisms of plant medicine. Rick Doblin, PhD, is the founder and executive director of the Multidisciplinary Association for Psychedelic Studies (MAPS). He received his doctorate in public policy from Harvard’s Kennedy School of Government. His professional goals are to help develop legal contexts for the beneficial uses of psychedelics and marijuana, primarily as prescription medicines but also for personal growth for otherwise healthy people, and eventually to become a legally licensed psychedelic therapist. Medical anthropologist Alberto Villoldo, PhD, is an international bestselling author who has researched the shamanic healing practices of the Amazon and Andes for over 25 years. He is the founder of the Four Winds Society, an organization dedicated to the bridging of ancient shamanic traditions with modern medicine and psychology. Wade Davis is a writer, photographer, and filmmaker. Explorer-in-Residence at the National Geographic Society from 2000 to 2013, he is currently Professor of Anthropology and the BC Leadership Chair in Cultures and Ecosystems at Risk at the University of British Columbia. He is the author of 23 books, including One River, The Wayfinders, and Into the Silence, and he was the winner of the 2012 Baillie Gifford Prize for Non-Fiction (formerly the Samuel Johnson Prize), the top nonfiction prize in the English language. This episode is brought to you by Rupa Health, InsideTracker, and LMNT. Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests 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. InsideTracker is offering my community 20% off at insidetracker.com/drhyman. LMNT is offering my listeners a free sample pack with any purchase. Get yours at DrinkLMNT.com/hyman today. Full-length episodes of these interviews can be found here: Rick Doblin Alberto Villoldo Wade Davis

This episode is brought to you by Rupa Health and InsideTracker. We’ve become exposed to a greater number of environmental toxins than ever before. Environmental toxins can feed cancer, interfere with glucose and cholesterol metabolism, and induce insulin resistance and obesity through multiple mechanisms, including inflammation, oxidative stress, mitochondrial injury, altered thyroid metabolism, and impaired central appetite regulation. In today’s episode of my series I’m calling Health Bites, we’re talking about how environmental toxins impact our health, the top endocrine-disrupting toxins, and my strategies for reducing your exposure. I also share which foods you should be sure to buy organic. This episode is brought to you by Rupa Health and InsideTracker. 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. InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at insidetracker.com/drhyman. Here are more details from our interview (audio version / Apple Subscriber version): How environmental toxins impact our health (3:46 / 00:58) The top endocrine-disrupting toxins (5:52 / 4:01) Strategies to reduce your toxic burden (10:41 / 8:49) EWG’s Clean Fifteen and Dirty Dozen lists (16:02 / 15:00) Mentioned in this episode EWG's Skin Deep Database EWG's Guide to Healthy Cleaning Thrive Market Seatopia.fish EWG’s 2023 Shopper’s Guide to Pesticides in Produce

This episode is brought to you by Cozy Earth, ButcherBox, BiOptimizers, and Levels. Contrary to popular belief, women cannot follow the same health and fitness protocols as men and expect to see the same results. Unlike men, women in their reproductive years have specific hormonal considerations, and their rise and fall throughout the month impact everything from energy to focus, mood, metabolism, and the ability to adapt to good-for-you stressors like exercise or fasting. On today’s episode, I’m excited to talk to Dr. Mindy Pelz all about the benefits of fasting and how women, in particular, can cultivate a fasting routine in a way that honors their hormones. Dr. Mindy is a renowned holistic health expert and one of the leading voices in educating women about their hormonal health. She has empowered hundreds of thousands of people around the world to tap into their bodies' innate healing abilities through her “5-Step Approach,” which uses fasting, personalized nutrition, stress management, chemical detoxification, and lifestyle changes to optimize health and slow the aging process. This episode is brought to you by Cozy Earth, ButcherBox, BiOptimizers, and Levels. Cozy Earth makes the most comfortable, temperature-regulating, and nontoxic sheets on the market. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40. 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. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more, you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. Levels provides real-time feedback on how diet and lifestyle choices impact your metabolic health. Right now, Levels is offering an additional two free months of their annual membership. Learn more at levels.link/HYMAN. Here are more details from our interview (audio version / Apple Subscriber version): Hormone illiteracy and why we need more hormonal education (6:48 / 3:30) Why so many women struggle with hormonal issues (10:32 / 6:55) Managing hormones with fasting (14:31 / 11:56) What happens when we fast (18:43 / 16:08) Different types of fasting (23:45 / 20:20) Reintroducing food after a fast (28:39 / 24:00) Who shouldn’t fast (38:22 / 33:27) Detoxification and fasting (39:35 / 34:39) When to use hormone therapy (42:53 / 38:00) Hormonal testing (52:13 / 47:20) Learn more at drmindypelz.com and get a copy of Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on lessons from our past on how to live better and longer in our future with IFM practitioner, Dr. Elizabeth Board. To learn more about the Institute of Functional Medicine, sign up for IFM’s newsletter: https://www.ifm.org/about/free-newsletter/. 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 [email protected] 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 Paleovalley, Rupa Health, and Athletic Greens. Finding ways to add movement into your daily routine is one of the absolute best things you can do for yourself. Our bodies are meant to move, yet so many of us are sedentary due to desk jobs, low energy, or lack of motivation. In today’s episode, I talk with Max Lugavere, Mark Sisson, Tony Robbins, and Peter Diamandis about why exercise is the cornerstone of good health and long life. Max Lugavere is a health and science journalist and the author of the New York Times bestseller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life. His sophomore book, also a bestseller, is called The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. Max is the host of a top iTunes health and wellness podcast called The Genius Life. His new cookbook is Genius Kitchen. Mark Sisson is the founder of the popular daily health blog, Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, in which he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint. Tony Robbins is an entrepreneur, New York Times bestselling author, and philanthropist honored by Accenture as one of the top 50 business intellectuals in the world. Through his philanthropy and partnership with Feeding America, he has provided more than 800 million meals and is on track to provide 1 billion meals by 2025. Peter Diamandis is the founder and executive chairman of the XPRIZE Foundation, which leads the world in designing and operating large-scale incentive competitions. He was recently named by Fortune as one of the “World’s 50 Greatest Leaders.” He is also the executive founder of Singularity University, a graduate-level Silicon Valley institution that counsels the world's leaders on exponentially growing technologies. This episode is brought to you by Paleovalley, Rupa Health, and Athletic Greens. Paleovalley is offering my listeners 15% off their entire first order at paleovalley.com/hyman. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. Check out a free, live demo with a Q&A or create an account at RupaHealth.com. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Full-length episodes of these interviews can be found here: Max Lugavere Dr. Mark Hyman Mark Sisson Tony Robbins and Peter Diamandis

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 episode Environmental Working Group Monterey Bay Aquarium consumer guides NRDC Mercury Guide Time to Question Everything You Know About Milk Young 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 episode Induction of human NQO1 gene expression by quercetin RegenerLife by Natural Factors Learn 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 [email protected] 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 Fung Dhru Purohit Dr. 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 Episode Nonviolent Communication Conscious Communication Practice 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 Greenberg Miriam Horn James 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 episode 10-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.

This episode is brought to you by Paleovalley, Athletic Greens, and InsideTracker. The RDA, or Recommended Dietary Allowance, for minerals is set to prevent deficiency, not to optimize health. Yet even small amounts of mineral insufficiency can lead to big problems. Unfortunately, the majority of Americans are deficient in the mineral and essential nutrient magnesium. In today’s episode, I talk with Dr. James DiNicolantonio, Dr. Todd LePine, and Dr. Elizabeth Boham about the importance of magnesium and selecting the best form of magnesium for your personal needs. Dr. James DiNicolantonio is a Doctor of Pharmacy and a cardiovascular research scientist. He has contributed extensively to health policy and has testified in front of the Canadian Senate regarding the harms of added sugars. He serves as the associate editor of the British Medical Journal’s Open Heart, a journal published in partnership with the British Cardiovascular Society, and is on the editorial advisory boards of several other medical journals. He is the author or coauthor of over 250 publications in the medical literature. He also is the author of five bestselling health books, The Salt Fix, Superfuel, The Longevity Solution, The Immunity Fix, and The Mineral Fix. Dr. Todd LePine graduated from Dartmouth Medical School and is board certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. 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 Paleovalley, Athletic Greens, and InsideTracker. Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Right now InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Full-length episodes of these interviews can be found here: Dr. Mark Hyman Dr. James DiNicolantonio Dr. Todd LePine Dr. Elizabeth Boham

This episode is brought to you by LMNT and Athletic Greens. I often hear from patients, “I’ve hit a stubborn weight-loss plateau; even though I seem to be doing everything right, like eating the right foods and exercising, I’m not losing weight. How can I overcome that obstacle?” While many culprits contribute to weight-loss resistance, I find addressing hormonal imbalances helps many patients lose stubborn weight. In today’s episode of my series I’m calling Health Bites, I talk all about three big hormone disruptors: thyroid, cortisol, and sex hormones. This episode is brought to you by LMNT and Athletic Greens. Right now LMNT is offering my listeners a free sample pack with any purchase. This is a great way to try all eight flavors or share LMNT with a friend. Get yours at DrinkLMNT.com/hyman today. 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): The effects of excess insulin (3:40 / 1:35) Hypothyroidism or low thyroid function (4:33 / 2:15) Causes of thyroid dysfunction (5:43 / 3:37) Strategies for optimizing thyroid function and weight loss (6:39 / 4:30) Cortisol and resistance to weight loss (11:02 / 8:55) Resetting your nervous system (13:34 / 10:40) Sex-hormone imbalances (15:17 / 13:10) Strategies for balancing sex hormones (18:05 / 15:58) Mentioned in this episode How To Work With Your Doctor To Get What You Need The UltraThyroid Solution

This episode is brought to you by Sunlighten, BiOptimizers, AirDoctor, and Athletic Greens. Humans are a reflection of our environments and what we consume. When it comes to extending our health span—the number of healthy years we exist on this planet—it is critical to pay attention to what we consume, and that means paying attention to what our food consumes. I’m excited to sit down with my good friend, Dr. Jeff Bland, to discuss exciting new research from his recent clinical trial on the impact of phytochemicals on immune system aging and how to utilize the power of nature’s anti-aging wisdom through food. Dr. Bland is the founder of Big Bold Health. Through Big Bold Health, Dr. Bland is advocating for the power of Immuno-Rejuvenation to enhance immunity at a global level, often through the rediscovery of ancient food crops and superfoods. Dr. Bland and his wife, Susan, founded The Institute for Functional Medicine in 1991, and the Personalized Lifestyle Medicine Institute in 2012. Dr. Bland is the author of The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life, as well as countless additional books and research papers. This episode is brought to you by Sunlighten, BiOptimizers, AirDoctor, and Athletic Greens. Right now, you can save up to $600 on your Sunlighten purchase. Visit Sunlighten.com/mark-hyman and mention my name, Dr. Hyman, to save. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. Right now, if you go to drhyman.com/filter you can get AirDoctor purifiers for $329. That’s $280 dollars off the normal price. 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): Learnings about human longevity from plant genetics (9:12 / 5:42) The role of phytochemicals in human health (15:59 / 13:41) The hormetic effects of eating plants (22:10 / 18:10) How Dr. Bland discovered the benefits of Himalayan tartary buckwheat (28:20 / 24:34) The immune system and the aging process (30:30 / 26:37) Inflammation and the aging process (35:31 / 31:30) Rejuvenating our immune system to reverse aging (39:37 / 35:57) Top foods to eat for longevity (57:56 / 53:55) Learn more about the Integrative Healthcare Symposium. Gain access to Integrative Practitioner, the only online interdisciplinary resource and community for integrative healthcare providers, by becoming a Gold member today. Use the code FARMACY10 at checkout for a $10 discount off your annual membership here.

This episode is brought to you by Rupa Health, Bioptimizers, and Levels. Brain conditions, such as depression, anxiety, ADHD, autism, Alzheimer’s, and even schizophrenia, are fast becoming one of the largest categories of chronic health concerns. Instead of just relying on the traditional approach of looking at the brain in isolation as the means of healing these conditions, we are learning more and more that when you heal the body, you also heal the mind. In today’s episode, I talk with Dhru Purohit, Dr. Dale Bredesen, and Dr. Todd LePine about the one common factor behind all brain disorders: inflammation. We explore how inflammation may arise from our diets, toxins in our environment, stress, and more. Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset. Dr. Dale Bredesen is internationally recognized as an expert in the mechanisms of neurodegenerative diseases such as Alzheimer's disease and the author of the New York Times bestsellers The End of Alzheimer's, The End of Alzheimer's Program, and his latest book, The First Survivors of Alzheimer's: How Patients Recovered Life and Hope in Their Own Words. Dr. Todd LePine graduated from Dartmouth Medical School and is board certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. This episode is brought to you by Rupa Health, Bioptimizers, and Levels. 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. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. Levels provides real-time feedback on how diet and lifestyle choices impact your metabolic health. Right now, Levels is offering an additional two free months of their annual membership. Learn more at levels.link/HYMAN. Full-length episodes of these interviews can be found here: Dhru Purohit Dr. Dale Bredesen Dr. Todd LePine

This episode is brought to you by Rupa Health and Mitopure. Our biology is designed to function in very particular ways. With our modern lifestyles, most of us simply aren’t getting enough of the good things we need—the things that are designed to help us thrive. And just as much as we need to cut out the bad, we must increase the good to be able to truly live happy, meaningful, and fully engaged lives. In today’s episode of my series I’m calling Health Bites, I talk all about what we need to increase or add to our lives to create health. This episode is brought to you by Rupa Health and Mitopure. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 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. Mitopure is the first and only clinically tested pure form of a natural gut metabolite called urolithin A that clears damaged mitochondria away from our cells and supports the growth of new, healthy mitochondria. Get 10% off at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout. Here are more details from our interview (audio version / Apple Subscriber version): Using food as medicine (4:04 / 1:44) Principles of the Pegan diet (5:30 / 2:08) How to practice good sleep hygiene (10:26 / 8:07) Exercise and longevity (16:06 / 13:46) My weekly exercise routine (17:50 / 15:30) Building community and a sense of purpose (18:25 / 17:20) Practices for stress management (22:30 / 20:11) Mentioned in this episode Sleep Master Class

This episode is brought to you by Rupa Health, Cozy Earth, Pendulum, and Sunlighten. Fasting is a powerful tool for longevity. Not only does it switch on our anti-aging genes, but it also activates the immune system, repairing damaged DNA and clearing away injured cells. It also promotes metabolic flexibility, mental clarity, and sustainable energy levels. Today, I talk with Cynthia Thurlow about how fasting works, identifying the type of fasting that is best for you, and special considerations for women interested in fasting. Cynthia Thurlow is a nurse practitioner, author of the bestselling book Intermittent Fasting Transformation, a 2x TEDx speaker, with her second talk having more than 14 million views, and the host of the Everyday Wellness podcast, a consistent top iTunes podcast in Nutrition. With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. This episode is brought to you by Rupa Health, Cozy Earth, Pendulum, and Sunlighten. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. Check out a free, live demo with a Q&A or create an account at RupaHealth.com. Get 40% off your Cozy Earth sheets at cozyearth.com with the code MARK40. Pendulum is offering my listeners 20% off their first month of an Akkermansia subscription with code HYMAN at Pendulumlife.com. Right now, save up to $600 on your Sunlighten purchase. Visit Sunlighten.com/mark-hyman and mention my name, Dr. Hyman. Here are more details from our interview (audio version / Apple Subscriber version): Types of fasting practices and which one is best for you (5:44 / 3:07) Two things everyone can do to dramatically improve their health (11:53 / 9:00) How to start fasting and when you should not fast (22:45 / 18:56) The mechanisms of fasting (28:25 / 24:00) Who should not fast (33:04 / 29:10) Cynthia’s journey to healing her autoimmune disease (37:11 / 33:16) Balancing a fasting practice with muscle maintenance (39:55 / 36:00) Post-menopausal women and hormone therapy (43:17 / 39:30) Improving your sleep (1:00:40 / 56:50) Learn more about Cynthia at cynthiathurlow.com. Get a copy of her book, Intermittent Fasting Transformation. Join the waitlist for her IF:45 Program here. For research mentioned in this episode, please visit the Show Notes section for this episode at drhyman.com.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on anxiety with Dr. Natasha Fallahi. Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of: - Ad-Free Doctor’s Farmacy Podcast episodes - Exclusive monthly Functional Medicine Deep Dives - Monthly Ask Mark Anything Episodes - Bonus audio content exclusive to Dr. Hyman+ Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you? Email my team at [email protected] 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 Paleovalley, ButcherBox, and Athletic Greens. Many of us turn to food as a form of comfort, whether it’s due to not being able to tolerate difficult feelings or not having other forms of pleasure, and it leads to a dependence on using food to soothe and disconnect from our emotions. What we don’t realize is that emotional eating is natural and inborn, and it’s not a matter of having too little willpower. The good news is there are so many things we can do to break unhealthy patterns and cultivate a different relationship with food. In today’s episode, I talk with Marc David and Lisa Lampanelli about why so many of us find ourselves eating when stricken with tough emotions, why it’s normal, and what to do about it. Marc David, MA, is the bestselling author of the books Nourishing Wisdom: A Mind-Body Approach to Nutrition and Well-Being and The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss, a frequent speaker and consultant, and host of the celebrated Psychology of Eating Podcast. Marc is also the founder of the Institute for the Psychology of Eating, the world’s only health coaching program devoted to teaching the principles of dynamic eating psychology and mind-body nutrition. You probably recognize Lisa Lampanelli’s name from the world of comedy, where she has had a career spanning more than 30 years. She has numerous tours, Grammy nominations, and national TV guest appearances and specials under her belt. Lisa made national headlines in 2012 when she lost more than 100 pounds with the help of bariatric surgery. The comedian went on to speak with unflinching honesty about her lifelong food and body-image issues and has since gone from insulter to inspirer. Now in her 50s, she’s done a career overhaul and works as a life coach, food and body-image workshop leader, speaker, and storyteller. This episode is brought to you by Paleovalley, ButcherBox, and Athletic Greens. Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal. For a limited time, new subscribers to ButcherBox will receive ground beef FOR LIFE. When you sign up today, ButcherBox will send you two pounds of 100% grass-fed, grass-finished beef free in every box for the life of your subscription plus $20 off. To receive this offer, go to ButcherBox.com/farmacy. AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Full-length episodes of these interviews can be found here: Marc David Lisa Lampanelli

This episode is brought to you by InsideTracker and Athletic Greens. Relationships are truly at the core of a long and healthy life. The longest-living and most joyous people in the world all share one common trait: a sense of community. When we have a tribe to lean on, it gives us a sense of belonging, connection, and worth outside of ourselves that can open up a wealth of possibilities for us. In today’s episode of my series I’m calling Health Bites, I talk all about how the strength of our connections with others is the number one key to our longevity. 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): Our social and psychological environments influence our gene expression, health status, and longevity (5:46 / 1:15) Learnings from the Harvard Study of Adult Development study (7:56 / 5:30) Good relationships keep us healthier and happier (9:07 / 7:11) Simple steps we can take to improve the quality of our relationships (9:46 / 8:40) How I stay connected to my friends (12:16 / 9:49) Mentioned in this episode The Harvard Study of Adult Development My interview with Dr. Robert Waldinger Just One Quality Conversation with a Friend Boosts Daily Well-Being Researchers at Michigan State University combed through data on 2,500 long-term married couples

This episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv. Skeletal muscle is the currency of healthy aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption. Today, I talk with Dr. Don Layman about the science of muscle mass, optimal protein requirements for chronic disease prevention, performance, and much more. Dr. Layman is a Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. He served on the faculty at the University of Illinois from 1977 - 2012. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. He is recognized for research on protein and amino acids for muscle health related to athletic performance, obesity, diabetes, and cardiometabolic health. Dr. Layman is also a nutrition consultant to the food industry. This episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com. Get 10% off BiOptimizers' Sleep Breakthrough and get a free bottle of Magnesium Breakthrough when you buy two or more. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. Get 10% off Mitopure at timelinenutrition.com/drhyman and use code DRHYMAN10. For a limited time, get an exclusive discount on Joovv’s Generation 3.0 devices (some exclusions apply). Go to Joovv.com/farmacy and use the code FARMACY. Here are more details from our interview (audio version / Apple Subscriber version): The early work that led Donald to muscle-centric health (5:54 /3:42) Protein, carbohydrates, and insulin resistance (19:43 / 14:04) Why all calories are not equal (29:51 / 26:15) Weight-loss research looking at high-carb, low-protein diets (35:14 / 30:58) High percentages of women in certain age groups don’t eat enough protein (43:15 / 38:57) How our protein needs and metabolism change with age (46:17 / 41:40) Meeting protein needs with a vegan diet (52:37 / 47:08) Protein quality and muscle growth (1:01:29 / 55:25) Healthy aging, muscle, and MTOR (01:10:35 / 1:06:16) How much and when should you eat protein? (1:18:07 / 1:15:35) Me at age 40 vs age 60 Find Don on Twitter @donlayman and learn more through his website, MetabolicTransformation.com.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. In this teaser episode, you’ll hear a preview of our monthly Ask Mark Anything episode. Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of: - Ad-Free Doctor’s Farmacy Podcast episodes - Exclusive monthly Functional Medicine Deep Dives - Monthly Ask Mark Anything Episodes - Bonus audio content exclusive to Dr. Hyman+ Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you? Email my team at [email protected] with any questions you have. Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content.

This episode is brought to you by Rupa Health, InsideTracker, and Paleovalley. My job as a Functional Medicine doctor is to be a medical detective—to investigate and address the root causes of problems (not just the symptoms), help people fix the underlying problems that cause their symptoms, and recreate balance in the whole system. Rather than ask “what drug should I use to treat the symptom?” I ask “what is causing the symptom in the first place?” In today’s episode, I talk with Dr. Elizabeth Boham, Dr. Steven Phillips and Dana Parish, and Dhru Purohit about why it’s important to thoroughly investigate to get to the root cause of symptoms. Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. Dr. Steven Phillips is a renowned, Yale-trained physician, international lecturer, and media go-to expert. Well-published in the medical literature, he has treated over 20,000 patients with complex, chronic illness from nearly 20 countries. Dr. Phillips experienced firsthand the nightmare of an undiagnosed, serious infection after nearly dying from his own mystery illness. He figured out how to save his own life when 25 doctors could not. Dana Parish developed Lyme-induced heart failure as a result of being improperly diagnosed by some of the “top” doctors in the country—and had her life saved by Dr. Phillips. A chart-topping Sony/ATV singer/songwriter who has written songs for artists like Celine Dion and Idina Menzel, she has become a major voice in the world of chronic illness. Her popular column on Huffington Post has been read by more than one million people globally. Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top-50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset. This episode is brought to you by Rupa Health, InsideTracker, and Paleovalley. 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. InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman. Full-length episodes of these interviews can be found here: Dr. Elizabeth Boham Dr. Steven Phillips and Dana Parish Dhru Purohit

This episode is brought to you by Rupa Health and Levels. If you’re like most people, you’re sick of being mixed-up and confounded by conflicting media reports about the latest research on which foods are good or bad for us. You know what I’m talking about: one day eggs are unhealthy, and the next day they are a miracle food. So, should we avoid or embrace eggs in our diet? In today’s episode of my series I’m calling Health Bites, I talk about research that has both led to and debunked concerns associated with eating eggs. I also talk about the production of a gut metabolite called TMAO (trimethylamine N-oxide) and how the health of our gut microbiome influences our TMAO levels. This episode is brought to you by Rupa Health and Levels. 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. By leveraging biosensors like continuous glucose monitors (CGMs), Levels provides real-time feedback on how diet and lifestyle choices impact your metabolic health. Learn more about Levels by going to levels.link/HYMAN. Here are more details from our interview (audio version / Apple Subscriber version): The research that laid the foundation for the claim that eggs cause blood clots (3:22 / 1:17) Supplemental choline vs dietary choline (4:57 / 2:50) Follow-up research assessing whether eggs raise TMAO levels and cause blood clots (5:23 / 3:16) Debunking myths around eating eggs and high cholesterol (6:05 / 4:05) How gut health influences TMAO production (8:37 / 5:43) Research discussed in this episode Gut Microbe-Generated TMAO from Dietary Choline Is Prothrombotic in Subjects Dietary Choline Supplements, but Not Eggs, Raise Fasting TMAO Levels in Participants with Normal Renal Function: A Randomized Clinical Trial TMAO Response to a High-Fat High-Sugar Meal Challenge in Generally Healthy United States Adults

This episode is brought to you by Rupa Health, Cozy Earth, ButcherBox, and InsideTracker. When we experience stress–or any threat to our well-being–our brain goes on high alert, activating an ancient system designed to protect us from a wide variety of threats and dangers. Unfortunately, modern life is keeping most of us in a state of chronic stress activation. This puts our bodies in an ongoing state of survival mode and sets the stage for burnout, fatigue, and adrenal dysfunction. Today on The Doctor’s Farmacy, I talk with Izabella Wentz all about adrenal dysfunction, how it develops, its common signs and symptoms, and how to support your adrenal function to reverse burnout. Izabella Wentz is an internationally acclaimed thyroid specialist and a licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease after being diagnosed with Hashimoto’s thyroiditis in 2009. She is the author of three books on Hashimoto’s: Hashimoto’s Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause, Hashimoto’s Food Pharmacology, and Hashimoto’s Protocol, which became a number one New York Times bestseller. This episode is brought to you by Rupa Health, Cozy Earth, ButcherBox, and InsideTracker. 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, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code MARK40. For a limited time, when you sign up today, ButcherBox will send you two pounds of 100% grass-fed, grass-finished beef free in every box for the life of your subscription plus $20 off. Go to ButcherBox.com/farmacy. InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Here are more details from our interview (audio version / Apple Subscriber version): The start of Izabella’s personal issues with fatigue (5:07 / 2:34) How our body responds to chronic stress (10:38 / 7:24) Stages of adrenal dysfunction (15:56 / 14:13) Detecting adrenal issues (19:37 / 17:18) Four types of stress (26:18 / 22:14) Gut health and adrenal function (33:00 / 29:00) Why thyroid and adrenal dysfunction is so prevalent, especially in women (36:24 / 32:20) Restoring adrenal function (39:20 / 35:20) Understanding and working with your past trauma and triggers (48:24 / 44:28) Fixing your sleep issues (57:29 / 53:30) Get a copy of Izabella’s new book, Adrenal Transformation Protocol, and check out her free guide, The ABCs of Adrenal Support.

This episode is brought to you by Paleovalley, InsideTracker, and Athletic Greens. Western medicine likes to separate the mind from the body, but the truth is, they couldn’t be more connected. Starting at a young age, many of us face hardships that shape the lens through which we see the world. When left unresolved, adversity and trauma can lead to unhealthy lifestyle choices that directly influence our health. In today’s episode, I talk with Dr. Jim Gordon, Lewis Howes, and Dr. Gabor Maté about how trauma can be stored in the body and why putting in the effort to work through it is vital to be a happy and healthy person. Dr. Jim Gordon, author of Transforming Trauma: The Path to Hope and Healing, is a Harvard-educated psychiatrist and the founder and CEO of the nonprofit Center for Mind-Body Medicine in Washington, DC. Dr. Gordon is internationally recognized for using self-awareness, self-care, and group support to heal population-wide psychological trauma. He is a clinical professor at Georgetown Medical School and was chairman (under Presidents Clinton and G.W. Bush) of the White House Commission on Complementary and Alternative Medicine Policy. Lewis Howes is a New York Times bestselling author, keynote speaker, and industry-leading show host. Lewis is a two-sport All-American athlete, former professional football player, and member of the US men’s national handball team. His show The School of Greatness is one of the top podcasts in the world, with over 500 million downloads. He was recognized by the White House and President Obama as one of the top 100 entrepreneurs in the country under 30. A renowned speaker and bestselling author, Dr. Gabor Maté is highly sought after for his expertise on a range of topics including addiction, stress, and childhood development. Dr. Maté has written several bestselling books, including the award-winning In the Realm of Hungry Ghosts: Close Encounters with Addiction, When the Body Says No: Exploring the Stress-Disease Connection, and Scattered: How Attention Deficit Disorder Originates and What You Can Do About It, and has coauthored Hold On to Your Kids: Why Parents Need to Matter More Than Peers. His latest book is The Myth of Normal: Trauma, Illness & Healing in a Toxic Culture. This episode is brought to you by Paleovalley, InsideTracker, and Athletic Greens. Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal. Right now InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Full-length episodes of these interviews can be found here: Dr. Jim Gordon Lewis Howes Dr. Gabor Maté

This episode is brought to you by Rupa Health and Athletic Greens. Certain forms of exercise are more effective than others at optimizing our health, metabolism, and longevity. Our aerobic condition, strength, muscle mass, flexibility, and agility are essential for staying healthy and aging well. One main reason why exercise is so effective at keeping us young is due to its hormetic effects. Strength training is one of the best practices for activating hormesis, and it’s available to everyone. In today’s episode of my series I’m calling Health Bites, I talk all about the benefits of strength training and how to get started. 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): The hormetic effects of exercise (3:25 / 1:36) What is sarcopenia and what does it have to do with longevity? (4:23 / 2:41) The importance of protein for muscle growth (5:33 / 3:14) The hormetic effects of strength training (9:04 / 7:11) The benefits of strength training (11:18 / 9:23) Tips for incorporating strength training into your exercise routine (12:34 / 10:40) What type of protein is needed for muscle growth (15:19 / 13:27)

This episode is brought to you by Mitopure, Beekeeper’s Naturals, LMNT, and Nordic Naturals. Approximately 20 million people are suffering from prolonged post-covid symptoms, with cases increasing daily. In many people, lingering symptoms are still present (or reoccur) 6 to 9 months after Covid infection. While Covid-19 was originally viewed as a respiratory disease, we’ve now gained a new understanding of its impact on our blood vessels and how that affects the entire body. Among the most common lasting symptoms are fatigue, body aches, difficulty breathing, racing heart, vomiting, diarrhea, and constipation. My guest today, Dr. Leo Galland, is one of the most incredible resources on Covid and long-Covid syndrome and is someone who has had an immense impact on my own health and my career in Functional Medicine. Dr. Galland is a board-certified internist, an international best-selling author, and one of the founders of Functional Medicine. Since the onset of the pandemic, he has devoted most of his time to research on Covid-19 and to the education of other health practitioners in understanding the biology of the disease. He has created a series of documents and videos on the long Covid syndrome intended for the general public and for health professionals. His latest publication, Long Covid: Prevention and Treatment, is available on his website. This episode is brought to you by Mitopure, Beekeeper’s Naturals, LMNT, and Nordic Naturals. Get 10% off Mitopure at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout. I discovered Beekeeper’s Naturals’ Propolis Throat Spray and Nasal Spray and they’ve become some of my favorite ways to ensure I’m getting the right nutrients and compounds for immune integrity. Get 20% off at beekeepersnaturals.com/HYMAN and enter code HYMAN. LMNT is offering my listeners a free sample pack with any purchase. Get yours at DrinkLMNT.com/hyman today. Nordic Naturals omegas are pure concentrated omega-3 fish oil made from 100% wild-caught fish. Shop today at nordic.com and save 20% using code FARMACY. Here are more details from our interview (audio version / Apple Subscriber version): Illness after recovering from Covid (7:17 / 3:40) The most frequently experienced symptoms after Covid (8:15 / 5:40) The two major neurological problems that occur after Covid (10:11 / 7:44) The prevalence of post-Covid illness (11:58 / 8:32) The length of time it takes the body to recover from Covid (15:55 / 13:28) Does Covid virus remain in the body post-Covid? (19:28 / 14:25) Gut dysbiosis and restoring gut health after Covid (27:51 / 23:10) The web of long Covid (36:36 / 31:33) Treating long Covid with diet and Functional Medicine (58:04 / 53:10) Out-of-the-box treatments for long Covid (1:21:36 / 1:04:04) Learn more about Dr. Galland and his long Covid prevention and treatment at drgalland.com.

This episode is brought to you by Rupa Health, BiOptimizers, and InsideTracker. If you have felt the uncomfortable sensation of your stomach expanding after eating, you are not alone. Up to 30% of Americans experience bloating and distention regularly, which are common symptoms of an imbalance in the gut, and they may even be a sign of other health conditions. Functional Medicine places a high value on a healthy gut and uses a whole-body approach to get to the root cause of bloating. In today’s episode, I talk with Dr. Elizabeth Boham, Dr. Todd LePine, and Dr. George Papanicolaou about why so many people experience bloating and the importance of treating it. Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. Dr. Todd LePine graduated from Dartmouth Medical School and is board certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance of both the mind and the body. Dr. George Papanicolaou is a graduate of the Philadelphia College of Osteopathic Medicine and is board certified in Family Medicine from Abington Memorial Hospital. Upon graduation from his residency, he joined the Indian Health Service. In 2000, he founded Cornerstone Family Practice in Rowley, MA. He began training in Functional Medicine through the Institute for Functional Medicine. In 2015, he established Cornerstone Personal Health. Dr. Papanicolaou joined The UltraWellness Center in 2017. This episode is brought to you by Rupa Health, BiOptimizers, and InsideTracker. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 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. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10. InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at insidetracker.com/drhyman. Full-length episodes of these interviews can be found here: Dr. Elizabeth Boham Dr. Todd LePine Dr. George Papanicolaou

This episode is brought to you by ButcherBox and Rupa Health. Many of us grew up with the message that vegetable oils are safe to use as a heart-healthy alternative over traditional saturated fats. Found at your typical grocery store, these clear, tasteless, and highly refined and processed oils include corn, soybean, canola, safflower, and sunflower oils. These highly unstable, highly inflammatory oils were given a gigantic push by advisory groups we trusted, including the American Heart Association, the National Education Cholesterol Program, the National Institutes of Health—and even our government’s own dietary guidelines. It turns out the truth about oils is not so clear cut. In today’s episode of my series I’m calling Health Bites, I talk all about seed oils, why they shouldn’t be a part of your diet, and the type of fat and oils you should consume instead for optimal health. This episode is brought to you by ButcherBox and Rupa Health. For a limited time, new subscribers to ButcherBox will receive free ground beef FOR LIFE. When you sign up today, ButcherBox will send you two pounds of 100% grass-fed, grass-finished beef free in every box for the life of your subscription plus $20 off. To receive this offer, go to ButcherBox.com/farmacy. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 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. Here are more details from our interview (audio version / Apple Subscriber version): What’s the difference between saturated and unsaturated fats? (3:57 / 1:40) Should we cut out all vegetable and seed oils? (6:04 / 4:20) The connection between saturated fat and cholesterol (8:20 / 6:20) The importance of omega-6-to-omega-3 ratios (10:18 / 8:30) Oils I generally recommend avoiding (13:41 / 12:20) Saturated fats I generally recommend eating (14:38 / 12:40) My favorite fats and oils (17:57 / 15:55) Mentioned in this episode Eat Fat, Get Thin Function Health

This episode is brought to you by Rupa Health, Cozy Earth, BiOptimizers, and InsideTracker. Cold-water immersion and heat therapy are among the biggest wellness trends of the past few years, but they have a long-standing tradition of being practiced around the world. Today, I’m excited to sit down with Dr. Susanna Søberg to discuss the benefits of cold and heat therapy and how they have the potential to activate our longevity pathways. Dr. Susanna Søberg is a Ph.D. in metabolism and specializes in functional breathing and cold and heat exposure for health optimization. She is the Founder and CEO of The Soeberg Institute, where she teaches how to "stress up to stress down" using natural stressors. Her scientific discoveries have shown the minimum threshold for how much cold and heat we need to reap the health benefits. She is an international author of Winter Swimming, a number-one bestseller on Amazon. Her book has been translated into 13 languages. This episode is brought to you by Rupa Health, Cozy Earth, BiOptimizers, and InsideTracker. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. Check out a free, live demo with a Q&A or create an account at RupaHealth.com. Get 40% off your Cozy Earth sheets at cozyearth.com. Use the code MARK40. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to sleepbreakthrough.com/hyman. Use the code hyman10. InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Here are more details from our interview (audio version / Apple Subscriber version): How hot and cold therapy increases health and longevity (5:08 / 3:19) The physiological effects of cold therapy (11:05 / 8:37) The cognitive and mental health benefits of cold therapy (20:40 / 18:40) How cold therapy activates brown fat (31:06 / 26:50) Cold therapy for pain reduction (37:48 / 33:33) Cold therapy best practices (41:54 / 37:40) Is hot and cold therapy better in tandem? (1:00:49 / 53:30) The physiological effects of hot therapy (1:03:57 / 56:42) How much time should you spend in the sauna? (1:13:30 / 1:09:17) Benefits of infrared saunas and hot baths (1:16:58 / 1:12) Research mentioned in this episode Get a copy of Susanna’s book, Winter Swimming: The Nordic Way Towards a Healthier and Happier Life. Get a 10% discount on her three-week online Thermalist course with code HYMAN at https://www.soeberginstitute.com/course/live-thermalist.

Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on the intersection of genetics and epigenetics with Dr. Tom Malterre. 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 [email protected] 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 Paleovalley, Athletic Greens, and InsideTracker. How do we want to show up, especially when things get tough? This is a great question to ask ourselves as many of us have the tendency to fall quickly and easily into patterns that don’t serve us well, often causing more harm than good, both physically and mentally. There are ways we can take back control of our minds, however, so that we can let go of stress and enjoy what most matters in life. In today’s episode, I talk with Dr. Elissa Epel, Dr. Susan David, and Gabrielle Bernstein about the power of the mind to create or reduce stress. Elissa Epel, PhD, is an internationally renowned health psychologist who is focusing on how to live well and thrive with existential stress, despite the challenges we face personally and globally. She is a professor at UCSF and the director of UCSF’s Aging, Metabolism, and Emotion Center. She is a member of the National Academy of Medicine and past president of the Academy of Behavioral Medicine and serves on scientific advisory committees for the National Institutes of Health. She is the coauthor of the New York Times bestseller The Telomere Effect. Her latest book is The Stress Prescription: Seven Days to More Joy and Ease. Susan David, PhD, is one of the world’s leading management thinkers and an award-winning Harvard Medical School psychologist. Her Wall Street Journal bestselling book, Emotional Agility, describes the psychological skills critical to thriving in times of complexity and change. Susan’s TED Talk on the topic went viral, with over 1 million views in its first week of release. Susan is the CEO of Evidence Based Psychology, on the faculty at Harvard Medical School, a cofounder of the Institute of Coaching (a Harvard Medical School/McLean affiliate), and on the scientific advisory boards of Thrive Global and Virgin Pulse. Gabrielle Bernstein is the New York Times bestselling author of The Universe Has Your Back and has written six additional bestsellers, including Super Attractor, which launched in September 2019. She was featured on Oprah’s Super Soul Sunday as a “next-generation thought leader,” and the Oprah Winfrey Network chose Gabrielle to be part of the “Super Soul 100,” a dynamic group of 100 trailblazers whose vision and life’s work are bringing a higher level of consciousness to the world. This episode is brought to you by Paleovalley, Athletic Greens, and InsideTracker. Paleovalley is offering my listeners 15% off their entire first order at paleovalley.com/hyman. Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. InsideTracker is offering my community 20% off at insidetracker.com/drhyman. Full-length episodes of these interviews can be found here: Dr. Elissa Epel Dr. Susan David Gabrielle Bernstein

This episode is brought to you by InsideTracker and Athletic Greens. We are amidst a metabolic health and obesity crisis that has taken the world by force, hijacking our biology, creating cellular dysfunction, and ultimately making us overweight, depressed, infertile, and chronically ill. The food industry tries to convince us that all calories are the same and then supports a narrative that blames the victim, insinuating that it’s the individual’s fault they are overweight. In today’s episode of my series I’m calling Health Bites, I talk about how we’ve lost our way when it comes to diet and health care, why fat shaming is never the answer, why weight-loss drugs are not the solution to the obesity epidemic, and much more. 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 when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Here are more details from our interview (audio version / Apple Subscriber version): Statistics on the metabolic health and obesity crisis (3:26 / 1:28) How your environment influences your health (4:52 / 2:52) The problematic idea that eating less and exercising more is the key to weight loss (6:15 / 4:22) Why being overweight is not your fault (9:59 / 8:35) Can you be healthy at any weight? (12:23 / 10:26) How Big Food and Big Pharma make money off of our ill health (16:04 / 12:30) The problem with treating obesity with pharmaceutical drugs (17:06 / 15:17) Countering the obesity-as-genetic argument (19:52 / 17:20) Mentioned in this episode FoodFixBook.com FoodFix.org

This episode is brought to you by Rupa Health, InsideTracker, Pique, and Levels. I bet most of us can relate to having negative thoughts on repeat, whether we’ve actually stopped to think about it or not. Our minds have been conditioned and can get stuck on auto-pilot, making us feel helpless, unhappy, and lost. Today I’m excited to share a conversation with Mel Robbins, all about breaking free from negative thought patterns and incorporating tools to create self-love. A New York Times bestselling author and self-publishing phenom, Mel’s work includes The High 5 Habit, The 5 Second Rule, and the #1 ranking The Mel Robbins Podcast. Her female-led media company produces provocative, life-changing content, with millions of books sold, billions of video views, six #1 audiobooks, and one of the most viewed TEDx talks in the world. Her work has been translated into 41 languages and has changed the lives of millions of people worldwide. And despite all this, Mel is one of the most down-to-earth and caring people you’ll ever meet—because it was out of necessity that she discovered the tools and research that transformed her life and got her to where she is today. Mel lives in New England with her husband of 26 years and their three kids, but she is and will always be a Midwesterner at heart. This episode is brought to you by Rupa Health, InsideTracker, Pique, and Levels. 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 InsideTracker is offering my community 20% off at insidetracker.com/drhyman. 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. Levels provides real-time feedback on how diet and lifestyle choices impact your metabolic health. Get two free months of Levels by going to levels.link/HYMAN. Here are more details from our interview (audio version / Apple Subscriber version): Breaking free from a negative inner dialogue (4:22 / 2:36) Who we are at our core (7:50 / 6:22) Deciding who you want to become at any point in life (17:44 / 15:48) How to change your mindset (23:56 / 20:24) The power of acting into the person you want to be (30:08 / 25:25) How to overcome excuses and resistance to change (32:54 / 27:56) Overcoming repetitive thought patterns and negative beliefs (47:08 / 42:21) The benefits of changing your physical environment (57:55 / 52:00) Starting your morning to support the person you want to be (58:35 / 55:50) Hacks to create self-love (1:05:00 / 1:00) Check out The Mel Robbins Podcast.

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 [email protected] with any questions you have. Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content.

This episode is brought to you by Rupa Health, Athletic Greens, and BiOptimizers. For many of us, growing up we were told that eating foods high in fat is bad for you. Many people still believe that eating cholesterol and fat, especially saturated fat, causes heart attacks. Yet recent studies show there is no association between saturated fat consumption and adverse health outcomes like coronary disease or heart attacks. We also don’t hear enough about insulin resistance as a main driver of cardiovascular disease. In today’s episode, I talk with Nina Teicholz and Dr. Aseem Malhotra about the origins of the hypothesis that dietary fat raises cholesterol, subsequently increasing heart disease, and how it caught hold. Nina Teicholz is a science journalist and author of the New York Times bestseller The Big Fat Surprise, which upended the conventional wisdom on dietary fat—especially saturated fat—and spurred a new conversation about whether these fats in fact cause heart disease. Nina is also the founder of the Nutrition Coalition, a nonprofit working to ensure that government nutrition policy is transparent and evidence based—work for which she’s been asked to testify before the US Department of Agriculture and the Canadian Senate. Dr. Aseem Malhotra is an NHS-trained consultant, cardiologist, and visiting professor of evidence-based medicine at the Bahiana School of Medicine and Public Health in Salvador, Brazil. He is a founding member of Action on Sugar. In 2015, he became the youngest member to be appointed to the board of trustees of the UK health charity The King's Fund. He is a pioneer of the lifestyle medicine movement in the UK and in 2018 was ranked by software company Onalytica as the number one doctor in the world influencing obesity thinking. This episode is brought to you by Rupa Health, Athletic Greens, and BiOptimizers. 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 when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Magnesium Breakthrough really stands out from the other magnesium supplements out there. BiOptimizers is offering my community 10% off plus special gift with purchase, so just head over to magbreakthrough.com/hyman with code hyman10. Full-length episodes of these interviews can be found here: Nina Teicholz Dr. Aseem Malhotra

This episode is brought to you by Rupa Health and Mitopure. Chronic stress has become epidemic in our society where faster is better and we attempt to pack more obligations into our ever-expanding schedules. In the face of chronic stress, insulin increases and your adrenal glands release hormones like adrenaline and cortisol. These hormones flood your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage, and generally wreaking havoc on your body. So what steps can we take to manage stress? In today’s episode of my series I’m calling Health Bites, I talk about how chronic stress creates hormonal havoc and how to use diet and lifestyle practices to reduce its negative effects. This episode is brought to you by Rupa Health and Mitopure. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 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. Mitopure is the first and only clinically tested pure form of a natural gut metabolite called urolithin A that clears damaged mitochondria away from our cells and supports the growth of new, healthy mitochondria. Get 10% off at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout. Here are more details from our interview (audio version / Apple Subscriber version): The dangers of chronic stress (3:16 / 1:35) How stress affects hormones (4:02 / 2:42) How diet affects our stress response (4:56 / 3:56) The importance of working on your mindset (8:07 / 5:52) Simple techniques to reduce stress (8:52 / 6:37)

This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market. Excess belly fat, or visceral fat around the organs, is the number-one cause of aging. It drives inflammation, increases the risk of blood clots, changes your hormones and brain chemistry, and more. It’s a recipe for disaster in the body. Not only does belly fat surround the organs, but it’s an organ of its own that can produce dangerous inflammatory cytokines that may lead to a cytokine storm. Today on The Doctor’s Farmacy, I sit down with Dr. William Li to talk about the top foods that can fight harmful fat, improve metabolism, and strengthen our body’s natural defense systems. Dr. William Li is an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. His groundbreaking research has led to the development of more than 30 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. His TED Talk, Can We Eat to Starve Cancer? has garnered more than 11 million views. He is President and Medical Director of the Angiogenesis Foundation and is leading global initiatives on food as medicine. His newest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, was just released. This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market. 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 InsideTracker is offering my community 20% off at insidetracker.com/drhyman. For a limited time, you’ll get an exclusive discount on Joovv’s Generation 3.0 devices (some exclusions apply). Just go to Joovv.com/farmacy and use the code FARMACY. Join Thrive Market today at thrivemarket.com/hyman to receive $80 off your first order. Here are more details from our interview (audio version / Apple Subscriber version): Top misconceptions about metabolism (3:53 / 2:05) The four phases of metabolism (9:06 / 7:23) A slow metabolism does not cause body fat—it’s the other way around (11:16 / 9:20) What is metabolism? (14:02 / 12:05) Four things that body fat does (22:14 / 20:22) How brown fat was discovered (30:27 / 20:17) Activating brown fat (33:32 / 29:38) Foods that fire up brown fat (36:56 / 33:12) Health risks of being overweight and underweight (47:28 / 43:22) What Dr. Li eats (53:44 / 50:00) Get a copy of Dr. Li’s book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.

This episode is brought to you by Paleovalley, ButcherBox, and Athletic Greens. Depending on what form they take, our relationships with others can either make our lives fulfilling and joyful or stressful and even sad. Everyone has the intention to live well and feel happy, but so many of our choices derail us from those goals. Investing our time and energy into our relationships (even the one we have with ourselves) might be the key. In today’s episode, I talk with Dr. Robert Waldinger, Esther Perel, and Angelika Alana about why relationships are so important to our health and how to be the best version of yourself in them. Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, director of the Harvard Study of Adult Development at Massachusetts General Hospital, and cofounder of the Lifespan Research Foundation. Dr. Waldinger received his AB from Harvard College and his MD from Harvard Medical School. He is a practicing psychiatrist and psychoanalyst, and he directs a psychotherapy teaching program for Harvard psychiatry residents. Dr. Waldinger is also a Zen master (roshi) and teaches meditation in New England and around the world. Esther Perel, psychotherapist and New York Times bestselling author, is recognized as one of today’s most insightful and original voices on modern relationships. Fluent in nine languages, she helms a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her celebrated TED Talks have garnered more than 30 million views and her bestselling books, Mating in Captivity and The State of Affairs, are global phenomena translated into nearly 30 languages. Angelika Alana is the founder and CEO of the Somatic Healing Institute. She has been featured in Vanity Fair, Well+Good, and Modern Luxury. She certifies coaches and facilitators in her transformational body-based healing method. She has traveled and studied extensively in Indonesia, Brazil, Australia, and the UK, and is a massive foodie with her husband Patrick Drake, cofounder of Hello Fresh. This episode is brought to you by Paleovalley, ButcherBox, and Athletic Greens. Paleovalley is offering my listeners 15% off their entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal. For a limited time, new subscribers to ButcherBox will receive two pounds of 100% grass-fed, grass-finished beef free in every box for the life of your subscription plus $20 off. To receive this offer, go to ButcherBox.com/farmacy. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Full-length episodes of these interviews can be found here: Dr. Robert Waldinger Esther Perel Angelika Alana

This episode is brought to you by Rupa Health and Athletic Greens. It’s no secret that being overweight or obese can increase your risk for numerous health problems, including stroke, some cancers, heart disease, and depression. What many people don’t realize, however, is that we can suffer all these problems even if we’re normal weight or underweight. Scientists have even coined a phrase for this phenomenon: “thin on the outside, fat on the inside,” or TOFI. Instead of being “overweight,” these people are “under-lean” (i.e., they don’t have enough muscle) and have a little extra weight around the middle, or “belly fat.” TOFIs have the metabolic features of a prediabetic obese person: Low muscle mass, inflammation, high triglycerides, low good cholesterol, high blood sugar, and high blood pressure. In today’s episode of my series I’m calling Health Bites, I am talking about “skinny fat,” why it can be worse than obesity, and how to address it. 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, when you purchase AG1 from Athletic Greens you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Here are more details from our interview (audio version / Apple Subscriber version): Ninety-three percent of people are metabolically unhealthy (3:03 / 00:56) Risks associated with being TOFI (4:40 / 2:25) Body composition testing (7:06 / 4:55) The first steps to take if you fall into the category of TOFI (8:16 / 6:05) The benefits of strength training (9:25 / 7:11) Addressing food sensitivities (10:40 / 8:28) Stress management techniques (11:00 / 8:47) Additional strategies to address TOFI (11:11 / 9:00) Mentioned in this episode TB12 App 22 Free Workouts You Can Do at Home Right Now