Mark Hyman, MD

Mark Hyman, MD Dr. Hyman is a 15x New York Times bestselling author, family physician and international leader in the field of Functional Medicine.

Food is the most powerful medicine available — and it works through every system in your body simultaneously.Your gut, y...
06/06/2026

Food is the most powerful medicine available — and it works through every system in your body simultaneously.

Your gut, your immune system, your mitochondria, your hormones, your brain. What you eat either supports all of these or quietly undermines them.

The science on this has never been clearer. Colorful, phytochemical-rich plants activate your body's own healing and longevity pathways. High-quality protein preserves the muscle that keeps your metabolism strong as you age. Clean-burning fats fuel your mitochondria more efficiently than refined carbs ever could.

And the foods working against you are just as clear: refined oils, sugar, starch, processed food engineered to override your hunger signals.

Swipe through for the framework.

👇 What's one food you eat every day that you know is working for you?

Less than 23% of Americans meet the recommended amount of exercise per week. That recommendation is only 150 minutes, wh...
06/04/2026

Less than 23% of Americans meet the recommended amount of exercise per week. That recommendation is only 150 minutes, which works out to just 21 minutes a day. And still, most of us are not hitting it...

93% of Americans have some form of metabolic dysfunction. These two facts are not a coincidence.

Muscle is a metabolic organ:
It absorbs 80% of the glucose in your bloodstream after a meal
It secretes over 600 molecules that fight inflammation, protect your brain, and slow aging.

It reduces cardiovascular mortality by up to 29%, and up to 46% when combined with cardio!

One full-body session per week maintains what you have. Two to three builds it. Bands, bodyweight, and light dumbbells all work.

The best time to start was years ago. The second best time is today…

PS - if it makes you feel any better, I didn't start strength training until I was 59 years old! I only wish I started sooner.

Your circadian rhythm is your body's internal 24-hour clock. It governs when you sleep, when hormones release, when you'...
06/03/2026

Your circadian rhythm is your body's internal 24-hour clock.

It governs when you sleep, when hormones release, when you're hungry, and how your immune system, metabolism, and brain function throughout the day.

When it's in sync, everything runs smoothly. When it's off, everything suffers — and about 70 million Americans are living proof of that.

The good news is that the most powerful tools for resetting it are free.

Sleep drugs don't reset your internal clock, they just manage symptoms. The fix is in your daily signals — light, timing, temperature, and consistency.

Microplastics have been found in human blood, placentas, breast milk, seminal fluid, and brain tissue. They carry chemic...
06/02/2026

Microplastics have been found in human blood, placentas, breast milk, seminal fluid, and brain tissue.

They carry chemical hitchhikers into your cells that you cannot separate from the plastic itself.

I recently sat down with , one of the world's leading reproductive epidemiologists, who has spent decades studying how these endocrine disrupting chemicals are affecting human health.

Her research on phthalates is the only environmental chemical study to have a syndrome named after it.

Her number one recommendation: start with your food and water.

Don't store or heat food in plastic. Filter or distill your water. Avoid fragranced products. And if you can smell it, it is probably a source.

The episode is live now on The Dr. Hyman Show Podcast wherever you listen.

A friend of mine was averaging 2,500 steps a day four years ago. He now consistently hits 12,500. He did not overhaul hi...
06/01/2026

A friend of mine was averaging 2,500 steps a day four years ago. He now consistently hits 12,500.

He did not overhaul his schedule. He just stopped ignoring the opportunities already in front of him.

Walking to the grocery store instead of driving added 4,000 steps and only cost him 18 extra minutes. A short walk after each meal — just 7 to 8 minutes — added 2,500 steps and kept his blood sugar stable after eating. Waiting at the airport, outside soccer practice, during a piano lesson — 15 to 20 minutes of walking is 1,000 steps.

You do not need more time. You need to reclaim the steps that are already on the table.

The research is hard to argue with. The steps are already there. The only thing missing is the decision to take them.

Save this and share it with someone who keeps waiting for the perfect time to start moving. 👇 How many steps are you averaging right now? Drop it in the comments.

There is no shortage of sleep advice. The problem is trying to implement all of it at once when you're already exhausted...
05/30/2026

There is no shortage of sleep advice. The problem is trying to implement all of it at once when you're already exhausted.

These are four low-effort experiments you can test tonight — one at a time — to start figuring out what actually works for your body.

You don't need to overhaul your routine, just pick one and try it out tonight. Then pay attention to how you feel when you wake up.

Sleep is the foundation of everything else. It's worth the experiment.

For most people living modern lives, the answer is high alert. And that chronic low-grade inflammation is the thread con...
05/29/2026

For most people living modern lives, the answer is high alert. And that chronic low-grade inflammation is the thread connecting nearly every disease we're seeing explode right now — heart disease, diabetes, depression, autoimmunity, Alzheimer's.

But you can flip the script. Here's how:
Prioritize sleep: Even one night of poor sleep measurably increases inflammatory markers. Aim for 7–9 hours, keep a consistent sleep schedule, and get off screens an hour before bed.

Let food be your first medicine. Processed oils, refined sugar, and ultra-processed food are gasoline on the inflammatory fire. Swap in omega-3s, polyphenol-rich plants, and fermented foods to actively cool the system down.

Take stress seriously. Elevated cortisol directly suppresses immune regulation. Build in daily decompression: walks, journaling, breathwork, real rest.

Move your body every day. Exercise acts like a natural anti-inflammatory drug. You don't need an hour at the gym — a 20–30 minute walk has measurable effects on cytokine levels.

Feed your gut microbiome. A disrupted gut sends pro-inflammatory signals upstream. Eat 30+ different plant foods per week, add fermented foods like sauerkraut or kefir, and cut back on the stuff that wrecks microbial diversity — antibiotics, artificial sweeteners, processed food.

The shift doesn't have to be dramatic. It just has to be consistent. Your biology is waiting for better signals. Start sending them.

Just one alcoholic drink raises your stress hormones for up to 24 hours.Alcohol boosts serotonin and GABA temporarily, t...
05/28/2026

Just one alcoholic drink raises your stress hormones for up to 24 hours.

Alcohol boosts serotonin and GABA temporarily, then sends both crashing below baseline. Scientists call it neurochemical whiplash.

It also depletes B vitamins, magnesium, and zinc. Causes leaky gut and kills the bacteria that produce 90 to 95% of your serotonin. Reduces deep sleep and REM sleep. And keeps cortisol elevated long after the buzz wears off.

Over time, the thing you are using to calm down is quietly making it harder to calm down.

What do you think of these stats?

05/28/2026

Why are two-thirds of Alzheimer’s patients women, and could the answer have been in front of us for decades?

The research has been there. The tools have existed. But a deeply flawed study, a sensationalized press conference, and decades of medical neglect left millions of women unprotected at the most critical window of their lives.

Dr. Sharon Malone ()joins me to unpack what we actually know about menopause, hormones, and long-term disease risk.

She explains why the Women’s Health Initiative was misrepresented to the public, why the only statistically significant finding was blood clots — not cancer, not heart attacks — and why the black box warning that scared 50 million women off hormone therapy has now been removed.

If you are a woman navigating perimenopause or menopause, or you love one, this conversation is essential.

Find the full conversation on The Dr. Hyman Show Podcast.

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