Encore: How To Do The 10-Day Detox

Do you experience cravings for sugar and refined carbs? Do you regularly feel tired or sluggish or experience brain fog? Do you have joint pain, muscle aches, bloating, gas, sinus problems, skin problems, anxiety, depression or insomnia, or simply put, do you “feel like crap?” Most people, at some point in their lives, have experienced what I call FLC Syndrome—this is when you Feel Like Crap. Yet most people have no idea what causes it or how to fix it. The good news is that most of us are only a few days away from feeling well, ending sugar and carb cravings, and having control over our bodies. In today’s episode, I talk about how to activate your body’s extraordinary healing and reparative systems with my 10-Day Detox Diet. The 10-Day Detox addresses foundational gaps missing in our modern diet, supplements that support our natural detoxification systems, minerals and amino acids that promote relaxation and deep rest, and a dietary protocol that works by taking out the wrong foods and focusing on the right foods to transform your body in just a few days. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Here are more details from our interview (audio version / Apple Subscriber version): Do you have FLC Syndrome? (2:41 / 1:07) The first pillar of the 10-Day Detox: Food (6:02 / 4:26) The second pillar of the 10-Day Detox: Daily Habits (9:44 / 8:12) The third pillar of the 10-Day Detox: Supplemental Support (12:31 / 10:59) What to eat and what to avoid during your 10-Day Detox (15:29 / 12:49) Transitioning off the 10-Day Detox (22:28 / 20:54) Mentioned in this episode 10-Day Detox PDF (includes the medical symptom questionnaire) The 10-Day Detox book The 10-Day Detox Cookbook What to Eat/What to Avoid during your 10-Day Detox This episode is brought to you by BIOptimizers. Head to Bioptimizers.com/Hyman and use code HYMAN10 to save 10%.

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:03Dr. Mark Hyman?

  Welcome to Dr. Pharmacy. I'm Dr. Mark Hyman. That's pharmacy at the place for conversations that matter. And I'm going to share with you today, something that really matters because it's the cornerstone of my medical practice. It's the secret, a lot of my success, and it's how I get a lot of my patients better, which is something called the 10 day detox diet. Now, I do call it the 10 day detox diet, but sometimes you need to do it longer, like two weeks, three weeks, 10 months, maybe even 10 years, depending on the situation. But we're going to talk about the 10 days and how powerful that can be to transform your health. And this today is part of our Health Bite Series to improve your health by taking small steps every day that can make significant change in your health over

• 0:48Dr. Mark Hyman?

  time. Now, I find that most people have never connected the dots between how they feel and what they eat. They walk around with what I call F L D syndrome. That's when you feel like crap. And that is a big problem for people. What do I mean by that? Well, you might be tired, sluggish, you might have brain fog, maybe you have digestive issues, reflux, heartburn, irritable bowel, maybe you have nasal congestion, sinus issues, muscle aches, joint pains, headaches, insomnia. Should I go on? Rashes, acne, I mean, it goes on and on and on. And, and many of these things are caused by food. And the only way

• 1:30Dr. Mark Hyman?

  to know is to do a total body reset, like hitting the reset button on your commuter when all the systems are jammed. It's a complete reboot. So how do you do a reboot? It's very powerful. And most people have never experienced this. And this is what I love to do with people. And I actually run programs all around the world where people can come and actually experience this. We do programs where we have people do this just in five days, not even 10 days. People have a 70% reduction in all symptoms from all diseases. Now, I'm going to put in the show notes, the medical symptom questionnaire that I use in my practice, which essentially gives you a score based on the degree and frequency and severity. So if you have a headache, is it zero, meaning never, or it's a four, I get it all the time, they're really bad.

• 2:14Dr. Mark Hyman?

  Or some version in between. And then you get a score at the end and you know, people have a score of sixty, seventy, a hundred. It should be less than ten, maybe even zero, ideally, I I mean, should have symptoms, it's not normal. For human beings to suffer this much. And that's really why I created this this book. And the program, the ten day detox diet, because I was doing this with my patients and seeing such incredible results. So I do this personally regularly. I do it at least two or three times a year. Four times a year to really reset my system to kind of get my body back on track, to get rid of all the bad stuff, put in all the good stuff. Now I want to walk you through how to do this. I'm going to teach you how to hit the reset button. Reboot your system and to optimize your biology to help your gut.

• 2:56Dr. Mark Hyman?

  Now, if your detox system, to help your immune system, to help reset your nervous system. And it's powerful. So if you want to really see how your body can feel. And get rid of what we call FLC syndrome, I would do this. Most people are like the frog that's in. Cold water where you turn the heat up slowly and it starts to boil to death. We just kind of get used to it and think it's normal. These symptoms are not normal. So what are the principles? What are the foundational pillars of the ten day detox program? And and what what what can you do now? Basically, anybody can do this. People go. I remember I want to do this with a junior high school once.

• 3:37Dr. Mark Hyman?

  And the teachers are like, well, I we might have to get permission from the parents to see if it's safe. You know, maybe they don't want their children doing this. I'm like, what is it safe to eat fruits and vegetables and nuts and seeds and protein and? Cut out sugar and starch and processed food. I mean, they should get a note that it's. Permission to eat the junk food that they have in school. It's the opposite. So I know, yes, it's very safe. Anybody can do this. And some people, by the way, you know, need more of certain things or other things, but but basically, this is a very universal approach to resetting your system. So what are the first principle, the first pillar is eat real food. Real whole food. Understood the food is medicine. It's not just energy or calories. It's.

• 4:20Dr. Mark Hyman?

  Truly medicine, it's information, it's instructions, it's code that literally programs your biology with every bite. It regulates your gene expression, your hormones, your brain chemistry, your immune system, your microbiome. Uh, pretty much everything is controlled by food. And if you're eating the wrong food, you're sending all the wrong messages, it'll be the right food, you're turning on the right messages. So there's a 10 day detox, you're basically taking out the bad stuff and putting in the good stuff. You're taking all the foods that cause inflammation, that are are toxic uh to your system, that are inflammatory. To mess with your gut and you're putting in foods that actually help reset your system. But and it's pretty much a very simple approach. It's lots of veggies, so mostly veggies, lots of good fats, lots of fiber, lots of good clean protein.

• 5:06Dr. Mark Hyman?

  And what does that look like? It's tons of non-starchy veggies like broccoli, any kind of veggie you think of, it's not basically a potato.

• 5:15Dr. Mark Hyman?

  Um, no, sometimes sweet potatoes are okay for people. Uh, avocados, good shots of avocados, olive oil, uh, nuts and seeds, lots of good protein, grass fed, organic, regenerative meats, fish, chicken. Sometimes we, you know, for vegetarians, we can, or vegans, we can use plant based proteins like uh tempeh or or non-GMO or organic soy tofu. Uh, those are the most dense sources of protein, but you do need protein that you detoxify. So for the 10 days, you're gonna be getting rid of all the other junk, right? Processed food, uh, other carbs, sugar, dairy, coffee, gluten, alcohol. Pretty much actually all grains and beans.

• 5:58Dr. Mark Hyman?

  And the reason we get rid of grains and beans is not that they're necessarily all bad, is a lot of people have issues. Uh, a lot of people have issues with their gut, a lot of people have issues with inflammation, a lot of people have issues with gluten, a lot of people have issues with insulin resistance and prediabetes and obesity, and they can be problematic for these people. So basically get off all the bad stuff. Now, it's not calorie counting, you can eat as much as you want. We're not like crazy, how much macronutrients and percent of this and percent of that, no. It's just pick the right foods and we focus on what to eat, you don't have to focus on how much to eat, right? So. When you look at your plate, it should basically look like this. Three quarters of it should be non-starchy veggies.

• 6:36Dr. Mark Hyman?

  And I often will put two or three veggies in my dinner. I'll make mushrooms. I'll have a, you know, broccoli. I'll make some, maybe a salad. So I have lots of veggies and, and I'll have a, a portion of protein. That's essentially the size of my palm, four to six ounces, usually thirty to forty grams of protein. Now, that's a good amount of protein, but you don't need that much if you're having in all protein. It should be very generally raised, should be pasture raised chicken, wild caught fish, should be low mercury, obviously, all that. And we'll put all the show notes, lots of good fats with dinner, like avocados, nuts and seeds, olive oil in your veggies. You can even use, for example, ghee, which is a kind of a butter, but it actually has the inflammatory proteins removed, casein and whey.

• 7:22Dr. Mark Hyman?

  So basically it has just the, the, the fat. It's called clarified butter, very common. You can get my book, 10 day detox diet. You can get the 10 day detox diet cookbook, whatever you want. Put all the show notes and links together. A second pillar, aside from what you eat, the, the food is really important. And by the need of protein in the morning, you need to make sure you get rid of sugar and starch in the morning. Super important. A lot of people start their diet, their day with carbs, which is the worst thing you can do. Sugar sweetened coffees, teas, cereals, muffins, bagels, breads, done. Second pillar are your daily habits. It says you love the pattern of eating and living. They put your body back in rhythm. It helps you reset your nervous system. And, and there's two really important habits as part of the 10 day detox.

• 8:06Dr. Mark Hyman?

  One is when you eat and also when you sleep. So let's talk about when you eat. Now, when you eat might be as important as what you eat. So many of us don't eat in the right pattern. We tend to, you know, eat all day long. We tend to snack. We tend to eat before bed.

• 8:26Dr. Mark Hyman?

  Exactly. At night, it's kind of bad. So basically, when you eat is very important. Research shows that doing that can really be bad for your health if you eat at night. So the first is make sure you give yourself at least 12 to 14 hours between dinner and breakfast. So dinner at six, breakfast at eight, that's a 14 hour fast, okay? If you eat at six and then you keep snacking all night, that doesn't count, right? And the most simple formula we call time restricted eating. And it's basically giving our body a rest and giving the body to reset. And I wrote a lot about this in my book, The Young Forever. But but basically, there's all a process at night that happens called autophagy and cleanup and repair. You want to give your body the ability to do that. The next is food.

• 9:11Dr. Mark Hyman?

  Now, you can do a breakfast if you're eating, you know, for example, dinner at six and breakfast at eight or so. That's a 14 hour fast. Really important to have protein in the morning, not carbs and sugar. Also, not eating three hours before bed is really important. So most people eat and snack after dinner. Don't do that. Have at least three hours of time you eat and you go to sleep. That way you will lose weight, your body can repair and heal instead of trying to digest and store the food. What about sleep? Sleep is one of the most underrated pillars of health. It's probably even before exercise meditation, maybe even before nutrition. Because when you don't sleep well, you're going to eat tons of sugar and carbs, you're going to crave more. So you want to focus on sleep and restorative rest.

• 9:52Dr. Mark Hyman?

  We know that getting in a routine of waking and sleeping can help with a deeper, more restful sleep. So try to take the same bedtime every night. Try to get off your screens for an hour or two before bed. Keep your room or use blue blocker glasses. Keep your room dark and cold, probably 65 to 68. Really important because your body does much better with sleep at night. Try to relax at night with meditation, do a guided imagery, do breath work, stretching, journaling, gratitude practice, whatever you like. But do something, very important. So your evening routine should be like, set a bedtime of six to over 10 days. Turn your phone off and get out of your bedroom. Turn the TV off for at least an hour or two before you go to bed.

• 10:34Dr. Mark Hyman?

  And then use the time at night to read, to journal, to meditate, to connect with people you love and just kind of wind down. Uh, the third pillar is extra support we need on the journey, right? Now, we all need nutrients. They they're called vitamins because they were vital amines, vital to life, right? And and so we've seen a dramatic reduction in the nutrient density of our food. Our organic matter's gone out of our soils. Nutrients can't be extracted. Foods travel long distances. We have commodity crops such as bread to actually breed out the nutrients and in the starch and and and and, you know, yield. And so foods aren't as nutritious as they once were.

• 11:17Dr. Mark Hyman?

  And probably ninety percent of Americans, according to the government-owned surveys, are deficient in one or more nutrients at the minimum level to prevent deficiencies. So how much vitamin D or you need to not get? Rickets, not very much, like thirty units. How much need for optimal health? Probably three to five thousand. So we need to really probably focus on nutrients. And even with a perfect diet, you know, because none of us are hunter-gatherers anymore, or, you know, kinds of food that we never ate and I'm nutrient depleted. We need, we need the basic supplements. So we need a basic set of supplements, a multivitamin and mineral foundational. Magnesium, a lot of us are deficient, probably forty-five percent are low or deficient magnesium. It's involved in over three hundred different enzymatic reactions. Super important, helps relax your nervous system at night, help you calm down.

• 12:02Dr. Mark Hyman?

  Also, people get constipated sometimes when they change their diet. So taking magnesium citric can help. And lastly, vitamin D. They can also take fish oil, but vitamin D is really important. Vitamin D, over eighty percent is lower deficient in vitamin D. That's it's involved in so many different things in the body. So really important and helps your mood, helps your muscle function, helps your brain, helps your energy, helps inflammation, autoimmunity. It's just super important and most of us are low. Fish oil is also important and I I often recommend fish oil to people or omega-three fats. So what are the program steps in the ten-day detox? What should be the tips? And then we're going to go through this. The first step is to eat from the ten-day detox approved list for ten days. So eat what I'm telling you to eat, right?

• 12:44Dr. Mark Hyman?

  Whole foods, uh, your whole food, uh, base shake in the morning. You could add, you know, protein powder, grass-fed protein if you want. I have a grass-fed protein called super simple protein. But you really need to make sure you have a good breakfast. Second is, um, Commit to daily habits, right? Pick your designated eating window, right? Uh, you want a twelve to fourteen hour overnight fast, which means eating within a ten or twelve hour window.

• 13:12Dr. Mark Hyman?

  Don't snack before bed. Try to have the same bedtime, get off your technology an hour or two before, practice some active relaxation. Huge impact on your health. Step three is adding the supplements. Now, you don't have to do this, but I really encourage people to have a multivitamin, magnesium, vitamin D, and potentially fish oil. And we're gonna list which products you should take in the show notes, so you have it all listed there. Um, also, what you should eat and what you should avoid during your ten day detox, let's go through that. Um, so here's the full food list. Um, you can, you know, we're gonna have it in the show notes, you can take it with you in the store. It's in the book, the ten day detox, it's in the ten day detox cookbook. Essentially, uh, here's what you should eat and what you should actually get rid of. Uh, what you should eat is, um, protein, you need right protein, right?

• 13:56Dr. Mark Hyman?

  So grass fed or originally raised, uh, meats is great. You can have a pasture raised lamb, beef, bison, venison, elk, um, grass fed beef, pasture raised chicken, turkey, duck, all that's fine. What you should avoid is conventionally raised chicken and poultry and, and eggs and so forth. And by the way, you can also have eggs, they're pasture raised eggs. Um, meat, get rid of all processed meats, deli meats, all conventionally raised feedlot meats. Get rid of all that stuff. Um, but about fish and seafood, lots of small fish are good, big fish are bad, right? Big fish like swordfish, tuna, tilapia, sea bass, halibut. Most farmed fish are pretty bad for you.

• 14:36Dr. Mark Hyman?

  What you should be consuming are things like the, I call the smash fish, uh, small wild salmon, uh, sardines, anchovies, herring, mackerel, um, you know, black cod, shrimp, scallop, trout. All those are fine. Eggs, as I said, uh, pasture raised eggs are fine, non-organic, regular eggs are not fine. What about nuts and seeds? Very important, uh, almonds, Brazil nuts, cashew nuts, hazelnuts, macanami, pecans, pine nuts, pistachios, walnuts. All that's great. Um, you can even have cacao nibs, chocolate, not actually chocolate, but where chocolate comes from. Seeds are great, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great.

• 15:16Dr. Mark Hyman?

  Uh, nut butters also great. So um, uh, unsweetened nut butter, so almond, cashew, pecan, macadamia, I love macadamia. Uh, walnut, oh, that's great. Um, you also eat beans if they're, if you're a vegan and you want to do this, you can use GMO free or non-GMO tofu or tempeh as your protein. What you should avoid are nuts that are with sugar, that are cooked in oils, uh, that are with basic candy stuff. A lot of nut butters have sugar, hydrogenated fats, peanut butter, peanuts uh, can be okay, but I would say mostly avoid peanuts because uh, they have aflatoxin, um, they often are rancid.

• 15:59Dr. Mark Hyman?

  Uh, and so you want to be careful with that. Um, what about oils and fats? Well, the ones you want to use are organic avocado oil. Uh, you can use organic coconut oil for cooking, grass-fed ghee. Uh, if you want to use tallow, lard, uh, duck fat, chicken fat, that's okay, as long as they're, they're um, uh, pasture raised or originally raised. For salads, and you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil, extra virgin olive oil. Um, and you can cook with olive oil, but only like tomato sauces and things like that. Things that are not high heat. Sesame oil, tahini is great as well, great fat, uh, sesame seed kind of paste. Walnut oil, those are flavorful oils, they're not main oils, but you want to avoid the traditional oils, all the seed oils like canola oil,

• 16:44Dr. Mark Hyman?

  partially hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, vegetable shortening, all that stuff's bad. What about veggies? What should you eat? Well, you want to stick with lots of non-sargi veggies, so, or arugula chokes, organic if you can. I use the Dirty Dozen Guide from the Environmental Working Group, ewg.org. Tell you which are the clean fifteen, meaning you can eat them not organic, or the Dirty Dozen, which you definitely not eat if they're not organic. But I love asparagus, artichokes, avocado, bean sprouts, broccoli, Brussels sprouts, cabbage, cauliflower, celery.

• 17:19Dr. Mark Hyman?

  Cucumber, eggplant, garlic, ginger, hearts of palm, kohlrabi, leafy greens, mushrooms of all kinds, onions, peppers, radicchio, radish, rutabagas, all that kind of stuff. Seaweed is great, lots of minerals, shallots, summer squash, tomatoes, turnips, zucchini. List goes on, we have all in there. You can have some uh things like sweet potatoes. I like the Japanese purple sweet potatoes, winter squash, carrots, pumpkin. All that's fine. I mean carrots are fine because unless you're doing carrot juice or that that's a problem, but basically try to limit to a like one uh serving, which is like half a cup a day. Uh what you should be avoiding is corn and white potatoes mostly. A little, you know, some of the little uh fingerling potatoes or the proving potatoes, purple potatoes can be fine. What about dairy?

• 18:03Dr. Mark Hyman?

  Um you can eat pasture raised butter or ghee, but I encourage you to get up all dairy, including sheep and goat, which are mostly fine for people. But I encourage people to just get up all other dairy. And if you're having um he encourages you to have, make sure it's grass grass fed or originally raised. And what about beans? Well, uh you can have green beans. You can have green peas. Uh you can have uh non-GMO or organic soy, that's just tofu or tempeh. Uh you can have snap beans, you can have snow peas, uh but otherwise definitely no, no beans. Uh what about grains? No grains at all. So uh even healthy grains, quinoa, buckwheat, things like that. I encourage you to have off off all of that.

• 18:45Dr. Mark Hyman?

  Why? Because it just shuts down the insulin response, helps you lose weight, reduce inflammation. Not that these are necessarily all bad, but eventually you can add them back. But basically get rid of all all the other all grains. Wheat, barley, rye, rice, amber, millet, tef. Oh, it's everything. Uh get rid of it. Uh fruit, fruit can be okay, but uh small amounts of non high glycemic fruits. So organic blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries, all that's fine.

• 19:13Dr. Mark Hyman?

  Not too much, right? You know what I mean? Like, you know, two pounds of blueberries, but you can have a top half, half a day. Want to get rid of all the other fruit, all the high glycemic fruit like bananas, pineapple, melons, cherries, grapes is the worst, even foods that, foods that you think, you know, maybe good for you are actually good for you, right? Whether it's, you know, peaches, pears, nectarines, cherry, for example, but you don't want to eat them while you're on the 10 day detox. You want to really shut down the blood sugar and some response. Uh, what about sugar sweeteners? Sorry, none. You can sometimes have a little monk fruit or stevia you have in the shake, uh, we have, but generally tend to avoid all that stuff.

• 19:53Dr. Mark Hyman?

  Also, just get rid of all the other artificial sweeteners on the sugar, all that stuff. If you have to ask, the answer is no, basically.

• 20:01Dr. Mark Hyman?

  Um, then what should you be drinking? Well, lots of water, herbal tea, green tea. Uh, this color caffeine, that's okay. A little green tea is fine. You know, if you get off coffee, uh, sparkling water, mineral water, all this. What you should avoid, alcohol, coffee, bottled water, it's plastic soda, obviously sugary beverages. Uh, basically that's the program. So if you eat that way for 10 days, if you use those simple habits, your body is going to totally transform and you're going to see just how food is impacting your health, which is something most people don't have a clue about. And that's why I love this so much. Now, after the program, it's really important if you do it for 10 days

• 20:43Dr. Mark Hyman?

  or 21 days or 10 weeks or 10 months, you have to be smart about getting off it where you can get into big trouble. Because when you go off of foods that are inflammatory, foods you're allergic to, and then you reintroduce them, you can get a lot worse symptoms. So let's say you had migraines before and then they're gone. Wow, you're going to get a disease of a migraine, or let's say you had gut issues before, you had a real problem, or let's say you had sinus congestion from eating dairy and then you eat it. Again, you might get a sinus infection. So you really have to be smart. So if you're feeling great, you want to continue and you, let's say you have a lot of weight to lose. Let's say you're having autoimmune disease. Let's say you just want, you're feeling great, you want to continue, no problem. You continue it, continue to do it. You can do it for another 10 days, you can do it for another 10 months. It's fine. It's totally safe to eat.

• 21:28Dr. Mark Hyman?

  And it's pretty much how I eat most of the time with occasional grains and beans. Also prioritize sleep and obviously your fasting window, not eating before bed. And then eventually people can transition slowly to the Pegan diet, which incorporates a lot of the principles of the 10 day detox diet, but gets you more flexibility in your diet. You can add some gluten free grains, you can have some grass fed dairy or sheep or goat. Maybe you want to do it most of the time, but try, you know, occasionally have a glass of wine or dessert occasionally, all that's fine. Remember, when you're adding things back, you want to do it smartly. And in the 10 day detox book, we'll put in the show notes, you have to add one thing at a time. So if you're adding back gluten, just do that for three days. Don't have a pizza which has gluten and dairy.

• 22:12Dr. Mark Hyman?

  All right, because you all know it was effective, you feel bad. You want to know, so give yourself three days and then pick the next food. So start with gluten and dairy, then grains, other grains and whatever. You'll see slowly add foods back and you'll see how you feel. And that's your best barometer. The smartest doctor in the room is your own body and that's what you want to focus on. So congratulations, hopefully you're, you, you're going to do this. Saying congratulations in advance, you're going to take the first steps towards optimal health. It's kind of hard sometimes to kind of know what to think or feel, but I always say, don't listen to me. Listen to your body. It's the smartest doctor in the room.

• 22:50Dr. Mark Hyman?

  Try this, see what happens. If it doesn't work 10 days, who cares, right? If it works, you have the answer and the key to unlock some of your health. So we have so much health information out there, just kind of reset here. Hit the reboot button on your body. And by the way, you can do this, you know, on and off, you can, you know, do it every quarter, twice a year. I do it regularly and I think, you know, the best thing is pick somebody to do it with, right? You have a buddy. My friend Derek Warren says, every body needs a buddy. Accountability is key. People are more likely to do it together. We do this in groups at Cleveland Clinic. We do this in groups around the world. I encourage you to do with a friend or join a group to do this. And so that's it for today's health bite. I hope you enjoyed it. Please share your friends and family, I bet they will benefit from this. Nobody likes to feel like crap. They want to know the way out.

• 23:35Dr. Mark Hyman?

  And if you know anybody with metabolic issues, digestive issues, autoimmune issues, mood issues, try it. anecdote before I let you go. My daughter, uh, which was 18 was in a high school that made them eat all the food there at the high school. They couldn't bring in their food. It was pretty bad. And it was just, she just ate that food for a while and they got really depressed and overweight and very inflamed and her face was all red and she did not want to go to college. She was literally in bed, not wanting to go to college. Okay, just 10 days. Give me 10 days and we'll fix this. So essentially I put her on the program. I gave her the vitamins. I started exercising with her, hung out and literally she totally transformed. And I have pictures of her before and after just 10 days. And it's, it's, it's hard to even recognize her as the same

• 24:19Dr. Mark Hyman?

  person. So it's very powerful and encourage you to try it. Uh, let you do, let us know. Leave a comment. We'd love to hear from you. Uh, subscribe wherever you get your podcasts and we'll see you next week on the doctor's pharmacy.

• 24:34Dr. Mark Hyman?

  Hey everybody, it's Dr. Hyman. Thanks for tuning into the doctor's pharmacy. I hope you're loving this podcast. It's one of my favorite things to do and introducing you all the experts that I know and I love and that I've learned so much from. And I want to tell you about something else I'm doing, which is called Mark's Picks. It's my weekly newsletter. And in it, I share my favorite stuff from foods to supplements to gadgets to tools to enhance your health. It's all the cool stuff that I use and that my team uses to optimize and enhance our health. And I'd love you to sign up for the weekly newsletter. I'll only send it to you once a week on Fridays. Nothing else, I promise. And all you have to do is go to drhyman.com/picks to sign up. That's

• 25:15Dr. Mark Hyman?

  drhyman.com/picks, P I C K S, and sign up for the newsletter and I'll share with you my favorite stuff that I use to enhance my health and get healthier and better and live younger, longer.

• 25:28Speaker 01

  Hi everyone. I hope you enjoyed this week's episode. Just a reminder that this podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, seek out a qualified medical practitioner. If you're looking for a National medicine practitioner, you can visit ifm.org and search their find a practitioner database. It's important that you have someone in your corner who's trained, who's a licensed healthcare practitioner and can help you make changes, especially when it comes to your health.

• 26:05Dr. Mark Hyman?

  When it comes to supplements, you only want the best for your body, the kind with the highest quality, cleanest and most potent ingredients you can get. That's exactly what you'll find at my supplement store, where I've hand-selected each and every product to meet the most rigorous standards for safety, purity and effectiveness. These are the only supplements I recommend to my patients and they're also what I use myself. Whether you want to optimize longevity or reduce your disease risk, or you're looking to improve your sleep, blood sugar, metabolism, gut health, you name it, drhyman.com has the world's best selection of top-quality premium supplements, all backed by science and expertly vetted by me, Dr. Mark Hyman. So check out drhyman.com because when it comes to your health, nothing less than the very best will do. That's drhyman.com, D R H Y M A N dot com.