everything in our society automatically creates disease our processed diet for sleep deprived we're exposed to unnatural light at the wrong times of day all the things in our Foods apply that are damaging our guts so we have literally a disease producing culture
the best-selling author and host the number one Health and Wellness podcast on purpose with Jay Shetty hey everyone welcome back to on purpose the number one Health podcast in the world thanks to each and every one of you that are tuning in who are here every week to become happier healthier
and more healed now today's guest is one of your favorites I am so excited because this is the first time we're in the same room in the same space together but I've been a follower and a fan and an admirer of his work for a very very long time I'm talking about Dr Mark
Hyman a practicing family physician and an internationally recognized leader speaker educator and advocate in the field of functional medicine Dr Hyman is the founder and director of the ultra Wellness Center Senior advisor for the Cleveland Clinic Center for functional medicine a 14-time New York Times
best-selling author and board president for clinical Affairs for the institute for Functional Medicine Dr Hyman is the host of one of the leading Health podcasts the Doctor's Pharmacy if you haven't subscribed make sure you do and Dr Hyman is a regular medical contributor to several television shows
and networks including CBS This Morning today Good Morning America The View and CNN he's also an advisor and co-host on many shows and today we're doing my new book Young Forever the secrets to living your longest healthiest life and I know this is what you want so when you go
grab a copy of this book it's available as we speak uh make sure you go and order a copy of the book this step-by-step program is to reverse disease ease pain and renew energy please welcome to on purpose for the second time Dr Mark Hyman oh thank you so much Jay it's okay to see you man no
thank you for being here right I I mean it you know your work is so practical it's so accessible I'm glad we get to finally be in person and I remember last time you came on the show everyone absolutely loved it uh so I can't wait for this inhuman person
connection uh but I want to start because I when I was reading through this book a lot of stuff came up this this really stood out to me really stood out to me I want to dive straight in go let's go you said for every 10 of your diet that is ultra processed food your
risk of dying goes up 14 so wait I'll repeat that for everyone for every 10 of your diet that is ultra processed food your risk of dying goes up to 14 you're saying that's for every 10 percent yeah that's 60 of our diet and 67 of kids diets today in America and what's Ultra processed food
it's basically food-like substances it's not really food I mean processed food is not bad sauerkraut is processed food measles processed food you know canned sardines and canned tomatoes that's processed food that's okay but it's the ultra processed food which is where they
take the raw materials from soy wheat and corn that are grown through industrial agriculture they break them apart to the component parts they reassemble them in food like substances which are all color size and shapes of chemically extruded foods that have no resemblance to anything we've ever eaten
for most of our evolutionary history and are extremely triggering for all the ancient pathways to cause disease so if you want to get sick and die early eat processed food yeah well with this conversation of how our diet and our gut health being linked to longevity and
aging it's something that's I mean been around for for a long long time but I feel like we're only really having this conversation now and more and more people are moving in that direction would you agree with that I think it's true I don't think and honestly I've been practicing medicine for over 30
years and I can't tell you how shocking it is to somebody my well-educated patients that food has anything to do with how they feel I mean like forget about disease it's like and most doctors if you ask you know does food have anything to do with arthritis or rheumatoid arthritis or you know cancer
or dementia oh no you know but it's absolutely the biggest driver it's the single biggest thing we do every day which is interact with literally pounds of foreign material then we have to digest breakdown and assimilate and in the food is not just calories it's
information it's instructions it's code that regulates every aspect of your biology for good or bad and so we now understand how these ancient systems in our body that either can activate longevity and healing or can cause disease are influenced by the information and food so food is medicine
and it can also be poisoned so Ultra processed food is literally poison it's addictive it drives inflammation it accelerates every age-related disease we know of from cancer to heart disease to diabetes or dementia depression and everything you can possibly imagine even
violence and divisiveness and hatred in our society are driven by food and I talked about this in my last book food fix were in in prisons if they give prisoners healthy food the violent crime goes down by 56 percent if they give it in juvenile detention centers their
violence goes down by over 90 percent the Restriction that these news restraints goes down by 75 suicide goes down by 100 that's the third leading cause of death in this population so food is so important to so many aspects of our physical and mental health so we need to understand how our bodies
interact with food and how we've co-evolved with food and how to turn on the right signals in the body to activate well-being and joy and and pleasure and also all these ancient longevity switches so that's really a lot about my book young credit is about it's about how do we activate these
ancient longevity switches these ancient healing systems so the code from the book from the ayurvedic science was that when diet is wrong medicine is of no use and when diet is correct medicine is of no need yes so I think that's a ancient bit of wisdom from your culture but it's
it's as true as it ever was yeah no it's it's really interesting to me so my wife's an ayurvedic practitioner and so yeah and so she's an ironic health counselor and that's kind of her field of study and what's really interesting about what you're saying and when you're
talking about being young forever I think the challenge is when you are young in age you don't ever feel able like you almost feel and I and I remember relating to that feeling of yeah I'm probably gonna feel like this forever right yeah and then you start getting older and I'm I'm not you know I
mean I'm 35 now and and yeah and it's but you start to notice different things and you start thinking about these things more often like I didn't have to think about my digestion until I was like 30 and then you start thinking about it or your energy levels or like what was
possible and what wasn't and I consider myself to be someone who wants to live an optimal life yeah uh I don't just want to sit back and do nothing to live a long life I want to live a life where I'm of service and I'm living my purpose and I'm being able to have deep
experiences so when you talk about being young forever what are the things that we're doing that are aging us faster and there's so much I mean the first thing I say is that the purpose of Being Young Forever is not to live a heatedness sick life and seek pleasure and just be
narcissistic it's about being able to show up in your life fully being able to love and serve and do the things that you want to do to engage in life in a meaningful purposeful way to be able to be present in relationships to show up for your friends and family and Community to give a be of service you
know like neem karoli Baba said love everybody serve everybody feed everybody I think that sort of sums up the book and I think I think the there's so many things that we are doing unconsciously that are disrupting our ability to live well and age well and feel good and
there are many cultures around the world like the blue zones which I visited like Sardinia and icaria where the defaults are all automatically making them healthy if all you have to eat is your local wild foods and whole unprocessed Foods you're going to eat that if if you have to hike five miles a day up and
down Rocky terrain to Shepherd your goats and sheep you're going to do that you're not going to go to the gym right if you have to like lift big logs and build things that's how you're going to stay strong your your community and their relationships are such an embedded
part of their whole culture so they have these automatic defaults that create Health everything in our society automatically creates disease our processed diet which we just talked about our sedentary Lifestyles chronic stress you know I was with this guy Silvio on top of this mountain in
Sardinia who was a 200 sheeps and goat and his family lived there for 100 years and we had this beautiful dinner of all his food that he grew and he made and knowledge sheep cheese everything and so I said to answer I said Silvio so do you have any stress in your life
and he looked at me like it was the weirdest freaking question he'd ever been asked and he's it took him a while he saw it and he pondered and then he said yeah you know sometimes at night a goat gets loose and I have to go get it I'm like holy cow so we live in such a chronically stressed life
where sleep deprived we were exposed to unnatural light at the wrong times of day we are exposed to an overload of environmental toxins we have a horde of drugs for being given that are destroying our microbiome antibiotics and all the things in our food supply that are that are damaging
our guts so we have literally a disease producing culture and we have a society that's focused on individualism and success and achievement and you know in Sardinia and they agree on where I was people weren't like on this big goal to achieve you know something they were
just living they were just enjoying life they were celebrating together they were savoring the sweet things in life they were just enjoying being as enough and you know I think so much of our culture is about doing and making and creating which is not bad I do it but I think it
can come at a cost if we are unbalanced in how we do it where are the starting points for people in creating longevity in their life because I find like what you just said you're so right and sometimes what I find is that the world is overwhelming in the way that it's set up but even trying to
change your habits can be as overwhelming as well where people go I don't know where to start like I don't know where to start with my diet I don't know where to start with my stressed lifestyle I don't know you know so where do you encourage people to start figuring out what the root cause of
their challenges are and and where they go from there well you know everybody's different but I would say you know it sounds maybe obvious but the fundamental things that that keep us healthy and keep us living long are really quite simple and and you know there was a
study many years ago by James freeze so we published in the New England Journal medicine where you looked at what he called the compression of morbidity the idea that we could have our health span equal our lifespan most of us spend the last 20 of Our Lives sick right so you
might look to 80 but the last 20 20 of your life maybe 20 years or a little bit less you're going to be unwell that's not fun and you found if you just kept your ideal body weight if you exercised and you didn't smoke you live a long healthy life and you would die quickly
painlessly and cheaply but if you didn't you would die long expensive painful deaths at early right so I think where do people start I think they start with the very foundational basics of self-care which is food and exercise and stress reduction tools like you have in common where you teach
people seven minute meditations you don't have to go to a monastery like you did for three years you know you can learn how to increase your Sleep Quality these are really foundational basic things that everybody needs to know how to do and there's little differences for everybody but the food
stuff is really pretty straightforward eat real food if it's basically grown in a plant eat it if it's made in a plant stay away from it I'm gonna have another I used to do uh a lot of work with churches and faith-based healing and wellness not not Faith healing but faith-based cultures
and wellness and although I'm not a poster Faith healing either and I used to say it's really simple to know what to eat leave the food that man made eat the food that God made it's something a five-year-old can understand dude God make an avocado yes did he made it
Twinkie no it's not it's not that hard so stick with things that are as close to what their original form was eat foods that are rich in plants plants I call it plant Rich diet which is all the phytochemicals and plants are medicines make sure you have adequate protein as you get older because that is
important for building muscle and muscle is the currency of Aging we get frail and decrepit as we get older because we lose muscle learn some simple practices of exercise that work for you whether it's taking a walk resistance training is pretty important as you get older
which is either bands or body weight or weights or some there's all kinds of techniques out there but Bill and I was lazy about this I didn't start till I was 60 but I I really transformed my body even starting at 60 years old compared to where I was at 40. I'll show
you a picture later before and after but it's pretty impressive and I think the other part is you know optimizing your sleep and all the practices of how to do that are in the book and then there's you know extra layers of things you can do which is the right supplements and
then there's all these emerging longevity therapies that are out there that are called hormesis which means this things that are stressful to your body but they won't kill you so exercise is a stress if you're lifting weights or tearing muscles you're building new muscle everybody's familiar with that
and you get stronger basically what doesn't kill you makes you stronger and there's phytohormesis which are these plant compounds that are the plant's defenses that we consume but that help our bodies activate healing responses so like all the colorful vegetables if I
seen in strawberries there's things in pomegranate your lip and a the catechins and green tea and you know those goes on and there's listen list of them in the book and how to optimize that and then there's really simple ways to sort of optimize your your timing of eating to
activate repair systems so one of the key strategies around food is to use it to activate these ancient longevity switches so we weren't meant to eat all the time we have hundreds of genes that help us adapt to starvation but very few that help us adapt to abundance or
excess which we have now so when you have periods of fasting which has been done throughout the centuries for various religious or spiritual reasons and various practice says but it could be just an overnight fast for 12 hours or 12 hours or 14 hours or 16 hours that gives your body a chance to clean up
imagine like being in your kitchen and cooking every night and never washing the dishes and never cleaning up and never you know like like you wouldn't do that your body needs that repair system to be activated and only be activated when you're not eating for a period of
time so that that is a very powerful way to activate these ancient switches that shut off inflammation that increase your antioxidant systems that boost your stem cell production that cause autophagy the cellular cleanup where you have a little Pac-Man cells going around and cleaning
up old damaged cells and tissues and proteins it's a very important strategy for improving your overall quality of life and health and Metabolism so there's a lot of hacks that you can use from a food perspective that I encourage but there's also other treatments that are
out there like that that are not just fasting for hermesis but hot therapies and cold therapies so you might have heard about like saunas or cold plunges and it's kind of all the rage now but the besides around this is really remarkable like in Finland if you just take a sauna a few times a week your
risk of death goes down by 24 if you do it four or five times a week it goes down over 40 percent and that was compared to a control group in Finland which took us on once a week because everybody has a sauna in Finland I think there's enough saunas in Finland for the
entire population at once right and then that increases your date immune system it it activates something called heat shock proteins that kill uh they clean up all the damaged proteins and help refold them and make them work better and one of the Hallmarks of Aging these
10 things that go wrong as we age is damaged proteins and so there's all these benefits cold plunges also activate your mitochondria and brown fat and help stimulate all these longevity Pathways so that we can take a cold shower in the morning like I did a hot bath at night if you have a
sauna grade or a cold plunge grate and there's even you know other therapies like hypoxia therapies or hyperbaric oxygen or you know even ozone which is being used now for all kinds of things so we have a lot of very cool stuff on the margins but the foundations are so key yeah and these blue zones were like
I met a couple that collectively was 210 years old you know I mean and you know they didn't have you know they didn't have saunas and hyperbaric oxygen and ozone and supplements and they didn't have any of that they had they had these foundational things so you know what I'm
saying is even given the basic things that we do know we can easily get to a hundred and when these people move to the West they die at the same rate as everybody else so it's not some special genetic thing and then these other advances and things I talked about in the book can probably get us to 120. and
then what's coming down the pike might get us to 150 or even longer so imagine a world where we can take advantage of the wisdom I mean in this culture Elders there's no such thing as Elders there's old people the elderly which is pejorda but Elders I mean how valuable are they
to society the wisdom Keepers you know we lost all that and then imagine like now I'm like going to be 63 next week you look incredible you look amazing you're the best you're the best representative for facelifts good uh no actually I I think it's it's remarkable because I
feel like I finally figuring life out you know I finally figuring out how to be happy and have good relationships and live my life in a balanced way and take care of myself and I've kind of figured so much out not everything obviously but I feel like now I'm just beginning and
now most people at 63 are winding down and I remember as a kid 63 was like an old person like but I'm going heli skiing this year I'm you know I'm going I'm learning how to surf better than December I'm going to riding horses on the beach in Mexico next week I'm doing
all these things that I you know are just very physical active things that you wouldn't think a 63 year old could do yeah but the body is capable of that with your journey though when you said you started at 60 like doing strength or resilience Based training Etc was help
something that came very late in your life or was it like almost always mindfulness no you might not know the street but I was a yoga teacher before I was a doctor I did not know that so yeah I studied Buddhism in college and I medicine was an afterthought so I was living with a PhD student nutrition
at Cornell and I studied nutrition I learned about nutrition against the DS I was a vegetarian for many years and I basically was very focused on health and well-being I ran five miles a day I'd yoga all the time but I didn't I didn't do weights I didn't do resistance
training so I was like ah you're doing yoga I run I bike it's fine I play tennis whatever but I thought I didn't like it gyms are smelly and every time I do push-ups I when my chest would hurt I'm like this is dumb but then I you know I couldn't do 10 push-ups when I
was 50 and now I can drop and do like 75 80 push-ups without stopping wow okay that's impressive yeah it's just the body has at any age to kind of recover and I you know my dad was 89 he couldn't get up out of a chair because he just kind of had gotten a little frail so I got him a
trainer at 89 for the first time and he was able to get so much fitter and stronger and more functional so it's never too late to start yeah I feel like the CH the biggest challenge that I'm noticing in all of this is that I was saying to someone recently that if I
asked everyone how many of you want to eat healthier everyone would raise their hands if I ask people the question how many of you want to work out more most people would raise their hands we don't have a challenge in desire we have a challenge in habits where we don't know how to move away from this
compelling feeling we have to go with what feels good in the moment right like when you look at Food it's like choosing a bowl of vegetables or a bowl of fries like you're gonna choose the fries out of habit and I find that sometimes we can like put our willpower together and
we can kind of push through and have that but then as soon as we get access we cave again so how have you thought about as you are helping guide people in this journey like how have you found even for yourself you went from yoga to then being able to do 80 push-ups today
what were the key tenets in helping you change your habits because I find that we're in a habits crisis right now more than anything I mean I've been always pretty self-disciplined uh I think the the thing that I've really learned though Jay is that it's it's your community that matters this your social
not your Social Network online but your actual social network in person that drives so much of your behavior and I I know I I for decades studied the the sort of molecular biology and Physiology and biochemistry and genetics and I was sort of in deep into like the inner
workings of the human body and you know Einstein said I'm not interested in the thoughts in the L and the spectrum of this or that element I'm interested in the thoughts of God the rest are details so I feel like I was so interested to know the mind of God by understanding
the natural laws of biology which is what functional medicine is what's described in young forever but but I had kind of missed something which is how do we get people to change Behavior because I can change biology I can take someone with diabetes and heart failure and all
these problems and I can reverse it and I went to Haiti after the earthquake in 2010 and I met Paul Farmer who basically took care of uh people who were the most underserved people in the world Haiti is the poorest civilization the Western Hemisphere half of the population lives in less than a
dollar a day and these people were basically affected by the public health community and they had TBN AIDS and he said look I can cure these diseases with drugs these are easy but people don't have the ability to take the drugs and they don't have to walk clean water and
they don't have a watch they want to take it so he realized that the power was community so he created this model of accompaniment we're going to accompany each other to health and so he used community health workers essentially and then I realized that wow you know we call all these chronic
illnesses of Aging we call them non-communicable diseases they're not infectious but they are contagious we know that if you're overweight your family is overweight it's not a stronger predictor of obesity as if your friends are overweight if your friends are overweight you're 171
more likely to be overweight than if your family's overweight wow I didn't know that which is crazy this is Christopher's work from Harvard and so it's our social fabric that determines our behavior these social threads that connect us are more important than our genetic Fields so if you all your
friends are you know drinking beer and having fries and burgers and watching football which may not be a bad thing but you might like that and you might not be as healthy as if all your friends are drinking green juices and going to yoga every day right so it's a very
different framework so I realize that the power of community is so important so we did a program at this church Saddleback Church in California where we use the small groups that they already had built and we put a healthy curriculum levian curriculum through those groups and we thought a few 100
people would show up fifteen thousand people signed up the first week and they accompanied other health and they lost a quarter million pounds in the first year and through this process I really learned that it was the power of each other to help each other get healthier
to lift each other up to inspire each other to hold each other accountable it's like AAA or it's like Weight Watchers these things work because they have a community connected component and that was one of the things I learned from the blue zones Jay that was so important it was little nursing homes
you know they their whole society was built around relationships and community and connection and celebration together so people weren't isolated and lonely and disconnected like they are in the society but they were deeply connected the Sangha right is like that's the song
is the one of the three pillars of Enlightenment which is community that helps you build and work towards the right action and the right life and the right kind of loving and the right behavior all these things so I think we really underestimate the power of that so what I would say to people is find to
someone a friend a buddy a group you know my friend Rick Warren a pastor of Saddleback Church said every body needs a buddy [Laughter] like that like you know it can feel like such a complex question sometimes and then when you put it like that you're like oh yeah that
makes so much sense and I start thinking about the people I spend time with and I think people struggle with points of transition in communities in their life so it's like they've built a community they built a group of friends now they want New Visions with their
life they have new habits they want to adopt and it's like letting go of an old set of habits which are linked to a group of people is the most difficult part right if you're used to going and watching football with a group of people who you will drink together and eat unhealthily together
to you you're not just giving up the food you're almost giving up company that's what I mean my friends if you're an alcoholic and you're hanging out with other alcoholics you got to find new friends yeah you know yeah and that's the hard part and that's the hard part
and I think that's a what I found having made many transitions in my life of groups of friends and habits I found that the first thing was don't try leave your friends or break relationships but try and build new ones first and so a lot of people spend time going okay well I've got to somehow talk
to this person about how we're not going to spend time together and it's almost the other way around find the new Community First find the new Sangha first and the more you start associating with that group of people it becomes natural for these things to have less
energy and less time for and the second thing was that I found that the people who wanted to be in my life continued to be in my life right that's right they'll come along yeah they'll come and you'll Inspire them I can't they she's doing so good he looks so good he's he's feeling
good I want to know what he's doing what's he smoking exactly exactly and the people that want to be in your life will come along with you and I think that we sometimes just get so tired in in those groups that we just can't break out of them but I I love that answer I
want to talk about some of the uh in the book you talk about the 10 Hallmarks yes and I want to dive into this because I think we're just again and I come at this as a patient of the book like as as you know when I'm reading the book I don't count myself as someone who knows I count myself as someone who is
considers myself quite uneducated when it comes to physical biological health and when I'm reading this I'm going I don't even think most of us know like we're just not even aware so I want to pick up if you you didn't get a handbook when you were born that says this is how
your body works yeah I mean most people can run their iPhone like nobody's business but they don't know how to run their body at all and so I want to pick a few that that really stood out to me and we've talked about a couple of these but uh Hallmark one is disrupted hormone and
nutrient signaling and I wanted to talk about the link between inflammation and aging because I find that that's something that people are learning about slowly or at least if you're not learning about it you're experiencing inflammation oh for sure yeah yeah a lot
of the diseases of Aging or inflammation diseases right heart disease cancer diabetes dementia I I think you know before we kind of dive into those I just want to sort of set the stage which is of course you know what's really exciting for the first time when I talked about the mind of God for the
first time we're understanding these fundamental laws of biology like we understand the laws of physics and from a very few natural laws of physics we couldn't see and create an enormous amount of phenomena right think about the things that we can create with physics that's rocket ship going to the
Moon you know a bridge and build a building and we may talk on the podcast it's all physics right and and that's amazing to me and it's just from a few natural laws what are those natural laws of biology they haven't really been described so scientists for the first
time are understanding these fundamental laws that describe all the disease phenomena we see the diseases are way Downstream and medicine is focused on whack-a-mole treatment you know you let's find the cure for heart disease and diabetes and cancer and dementia what if they're all the same what if
it's all the same disease with just different manifestations like leaves on a tree where the trunk and the roots are the same so that's what we're finding and the Hallmarks of Aging are these things that go wrong as we get older that cause all these diseases and if we
just cured heart disease and cancer from the face of the Earth like how many years would we live longer and these are the number one in two killers three to five years which is kind of shocking right if we've dealt with these Hallmarks these causes we might get another 30 or 40 years wow
and what's important to understand is that scientists are looking at how do we treat these and that's helpful but from my perspective and I think what's unique about my book Young Forever is that I go to a deeper level what is the cause of the Hallmarks because if the Hallmarks
are the cause of disease what causes the Hallmarks yeah and it's really quite simple it's either too much of something that our body doesn't like or not enough of something in our body needs to thrive what are the impediments to health and the ingredients for health and it's a
short list impediments for health are bad food too much stress physical or psychological environmental toxins microbes can be you know got microbiome being messed up or infections and and also allergens things that cause inflammation so those are the fundamental things and what does our
body need to thrive we need the right food the nutrients right bounce of hormones light air water connection meaning purpose rest restoration sleep exercise movement all these things are are the ingredients for health it's a very short list so that's the framework of functional medicine you're either
dying of too much or dying too little right and so understand the information coming in from food and what to do with it so when we eat protein and sugar and fat our bodies know how to handle this we have all these Pathways that digest and metabolize these things when these
sensing pathways are overloaded with too much of the wrong stuff if you have you know we need glucose and sugar fine but if you are eating like a pound a day of sugar and flour almost which is what most Americans do today that's like an avalanche of sugar and flour that's a
toxic you know poisonous pharmacologic dose so that overloads for example the insulin signaling pathway one of these four longevity switches that are part of our nutrient sensing system that overloads it and causes you to have a Cascade of Downstream effects from inflammation to increasing belly fat to
oxidative stress to mitochondrial injury all these things that lend to a rapid aging process so that's the biggest one and that's kind of sugar and starch so if you want to do one thing to extend your your life cut out or cut down dramatically on the amount of sugar and
starch you're eating every day and have more fat and have more vegetables and have more you know good quality proteins those will all help you you thrive the other is the pathway around the nutrient sensing is something called mtor and this is something people have heard
about maybe maybe not but essentially it's kind of cool because there's this pathway that is so important in activating the cellular cleanup mechanism called autophagy and now we've heard about this which is why we talk about intermittent fasting or time restricted eating or ketogenic diets or
all these things that people are kind of tossing around the reason those are important is they give your body a chance to do cleanup at night right and we need to clean up like the kitchen instead of leaving it the dishes in there for a week or a month so that
process is so important so we need times of not eating to activate this autophagy process and that happens by the inhibition of mtor now mtor when it's over stimulated by too much protein all the time or too much sugar all the time we'll just keep making stuff in the body and it's like you know if you just keep
making food in your kitchen it's going to overflow and it's gonna be a mess and that's what happens inside your body so what we found was it was this compound that they that they discovered in Rapa Nui which is Easter Island now who's who knows the aliens came down and put those
things there I don't know it's those statues that are on the this island off the coast of Chile right and they scraped off some stuff off the back of the statue and they took it back to the lab and they said well maybe this is an anti-fungal no it doesn't work so
well maybe it has some immune properties and it's used in transplant medicine but then discovered it it inhibits mtora in fact the name mtor stands for mammalian Target of rapamycin rapamycin is named after rapanui or Easter Island so the drug that they've developed is named
after this and this inhibits mtorin is now being studied for longevity and so we need periods of time to inhibit mtor of fasting and not eating anything and we need times to stimulate them to her to build muscle so we don't get frail and decrepit as we age and then there's
other Pathways like sirtuins and mpk that are part of our nutrient sensing system that detects scarcity and will activate DNA repair and people have heard about for example Resveratrol and and Longevity and this is the work of Dr David Sinclair and this you know they worked but they gave them you know it
was from Red Wine the equivalent of 1500 bottles of red wine so you don't want to practice this at home but but it was amazing what they saw was animals living longer and they got healthier even eating a bad diet if you activate these longevity switches it's so powerful and
the beautiful thing is that a lot of the plant foods that we can eat the phytochemicals that are rich in this plant Foods all activate these ancient longevity Pathways like green tea or pomegranate or or their spiritual from red grapes and the list goes on and so we have these ancient systems that we can play
with and so the book is really about how do we turn on the longevity switches how do we activate those in the right way how do we eat in a way to optimize each of those in the right time at the right way when I hear that in my head I've I've become more close and clear about this because of my wife
so so it comes back to me where like it comes back to your point of view you want the Burgers and Fries and she's like yeah for sure any day of the week any day she's making you like you know yeah exactly you know it's so I've been through this journey with her we've been
married for six years and together for ten but for the six years that we've been married she's been on this journey with me of helping me transform my diet and my habits and I've felt all the benefits you're speaking about having gone on that Journey and I've also felt some of the shocks
that my bodies had in missing out on some of those things that it's used to like my body loved bread like it still loves bread like it feels great when I eat bread uh and I'm talking I'm talking about gluten-free bread I'm talking about bread that has gluten in it and
but I know that gluten's uh yeah can be massively inflammatory especially for me as well from the test that I've done but I find it really interesting that sometimes I can feel great eating things that are bad for me but there's something happening inside that I'm not
aware of yeah I mean Sugar's a drug bread's a drug I mean in fact uh you might not know this but one of the things that happens when you eat bread in in you're consuming gluten is that the gluten gets partially broken down into these things called gluteomorphins which actually are like morphine and
they bind to The receptors in your brain that make you feel good so yeah heroin makes you feel great it doesn't mean it's good for you right and so it's very addictive and it also uh you know gives you a jolt of sugar and adrenaline so when you eat sugar you get a jolt of
adrenaline literally your cortisol goes up your adrenaline goes up so it's like it's like being jacked up on steroids and and adrenaline which feels good for the moment and then you crash yeah exactly uh number four I wanted to talk about you talk about damaged proteins
yeah and dysfunctional molecules I think that was I think damaged proteins is something we're not very well educated on no I think you know what happens is you know your body has it's just it's just a miracle to me Jay the body has this ancient systems to handle things that go
wrong and to repair things and clean up things so we are constantly making proteins people don't really realize this but what does your DNA do right your DNA all it does is code for proteins proteins do all sorts of things from you know build tissues your muscles and Joints to building your immune cells
to being communication systems and small proteins like peptides are messengers at 80 000 that tell your body what to do and regulate all kinds of things from brain chemistry to hormones and sexual function to metabolism to mitochondrial function I mean the list goes on so
proteins are so important but as we age those proteins can get damaged or they they are injured and they are misfolded and they're broken and so the body has to one address this and two hopefully prevent you from making these so one one thing that happens for example it's
really dangerous is when you eat sugar it kind of binds with proteins in your body and it damages them and causes glycation which is basically just the the phenomena that that happens when you get a crispy chicken skin or crust on a bread or creme brulee and you get that
like little crack it's so good right we all love that stuff yeah but that that that reaction happens in your body and and that and that creates what we call ages Advanced glycation end product which ages us and that binds to rages receptors for advanced glycation and products so that rage literally they're
aging and raging is what happens so when you when you eat a lot of sugar and starch you're causing these damaged proteins so the measurement for example of your diabetes control we call hemoglobin A1c that's a measure of damaged proteins that's sugar binding to hemoglobin and damaging it and we can
see that on a blood test but this is happening throughout your body and what's amazing is things like we talked about hormesis and these stresses like saunas saunas create heat shock proteins which are actually repairing proteins or cleaning up proteins when you have
autophagy which is as we talked about which is a self-cleaning mechanism you actually clean up these old proteins and you recycle them so the body has a recycling system basically like takes up all these old damaged things Globs onto them like a Pac-Man digest them breaks
them down into component parts and says okay I got new parts let's make new proteins and you start over it's pretty amazing actually yes yeah it's unbelievable I've never I've never heard anyone say that before but uh the body has a recycling mechanism it does it's amazing I mean the like that's what's so
exciting to me is you know when I went to school I I in medical school in their second year we get a book called the pathologic basis of disease which is really great it's like the foundational textbook but I didn't get the scientific basis of Wellness textbook I didn't
learn anything about that like so how do you create Health you say to your doctor I want you to treat this this is okay take this drug if you say doctor I want you to make me optimally healthy like okay well eat better exercise take vitamins I don't know but like they
don't have an answer right but it but it's scientific Wellness what is scientific Wellness why is what is the science of creating Health that's what functional medicine is and that's really what I've given people is an owner's manual for their body how to detect what's wrong what tests to do how to
find out what's out of balance and and how to correct it and how to optimize each of the systems in your body so you can create health and uh and and what's really exciting is now we have a metric called a biological age clock that we can measure so before we kind of say oh
is this working or not maybe your blood works better or maybe your weight weight's a better blood pressure is better that's all in sort of indirect markers but there is something that we now have discovered which is a biological clock and it's measured by looking at at little marks on your DNA
that are called your epigenome now we all know what your genome is which is your genes and you've got about 20 000 genes that's your DNA that's not really changeable except for Gene editing or whatever but your epigenome and the genes are like the keyboard and a piano
you know 80 88 keys you can't change that but you can play jazz Ragtime Mozart classical whatever you want Blues it's amazing right on the same keyboard same thing with the epigenome the epigenome is the piano player and that controls which genes are turned on or off or expressed and your
biological age is the sum total of every influence every food you've eaten every type of exercise you've done every thought you have every relationship we've been in all the talks you've been exposed to washing over your DNA creating these marks to determine your
biological age so I I I've done my biological agent I'm 63 but biologically I'm 43. that's unbelievable yeah well it's really cool I'm going for 25. I'm trying to get younger than you Jay exactly and I think you know we have so many technologies that allow us to now
do this that are even beyond the diet exercise and lifestyle stuff so we we now can measure the effective interventions on these things and check how we're doing through this epigenetic clocks and our biological age doesn't have to match with and track with our chronological age you know I was born in
1959 I can't change that I can't you know be chronologically younger but I can't be biologically younger even as I get chronologically older and what's amazing is it doesn't take that much like I've seen studies were using a dietary Intervention which is an anti-inflammatory Whole Foods diet you
know some phytochemical support a little bit of exercise and lifestyle support within eight weeks they were able to reverse biological age in this cohort of patients by three years and then what if they did it for a year you know so we have we have the ability to do this to
measure it now it's very exciting science yeah and let's let's some of the things that people are feeling today because I think that's how we get in touch with our health or we start I think people who read this book are going to get that manual that you're talking about I want to guide people to
this book through things that we feel so what's really interesting to me is uh how commonly people are experiencing brain fog today yeah and I think as we experience brain fog I don't think we often know what to do about it we often also start going internal this is also
the same thing as connecting well you talk about in the book to our mental health I think a lot of the time when we're experiencing mental health challenges we're trying to solve it through the Mind Correct and I think that that's not working right it's it's actually very difficult and I recently
had and I know you know Mona Sharma well who I work with who owner works with me on my diet and my plan and everything and uh yeah she's a functional medicine nutritionist yes and so we I I did a vitamin D test and my vitamin D was 10. that's like very and and I'm still
functioning doing everything I do on vitamin D and she was just like jay most people have that level of like have forms of depression depression muscle aches yeah and I'm and I'm not having you know the depressive aspect of that and so which which was great for me but
my point being that there is this big connection between physical and mental health or like physical diet sleep energy levels and then impact so talk to us a bit about that it's so huge here you know I think you know there's there's so much to work on on your biology but I wrote a book probably 15
years ago now called the ultra mind solution about how to fix your brain by fixing your body first so you can meditate all you want but if you're Mercury poisoned or your thyroid is not working or your vitamin B12 or vitamin D deficient or your microbiome's a mess it's going to be hard to achieve
the goals you want to achieve so set yourself up for dealing with your Soul's Evolution with your spiritual growth with healing your emotional life and Trauma by setting your body up to function better to help you to help you right and so you know it's it you know
this book isn't about getting to 120. it's about how to activate these Health switches longevity switches to make you feel good now because most people have what I call FLC syndrome which is when you feel like crap right and so what people walk around with all sorts of symptoms and not realizing how good they
can feel and how quickly they can feel good and so by doing some of these practices simply changing your diet and lifestyle changes people can experiment even 10 days of it can have a profound effect you know I do workshops around the world where I take people through at
10 day or even a five six day program and universally within a week people have a 70 reduction in all symptoms from all diseases by simply cleaning up their diet and you know how many days five to seven days where do you do this well all over right come join me yeah we're doing
next on Sardinia in April you should come outside you should come it's a little Boutique Hotel tour in April when's the one after that I might do one in June in Ibiza okay June would be amazed okay yeah be great yeah but you could teach with me too I don't know I'm
gonna I'm gonna come you can read some meditations yeah oh yeah yeah I'm being serious man no for sure oh that would be so fun it's great it's so beautiful there so so we have this ability to activate these these healing mechanisms through changing our diet and heal our
mind so uh there's an amazing psychiatrist who is at Harvard who wrote a book called brain energy Christopher Palmer who's just brilliant and he basically was a traditional Harvard psychiatrist who had a patient with schizophrenic and now schizophrenia is one of those conditions it's not like
you know people's anxiety or depressed or it's like emotional this is a pretty serious mental disorder right and we think it's not changeable and he on the medications gained a huge amount of weight which a lot of The Psychotic antipsychotic medications cause weight
gain and he this he this a guy would just hide in his room all day and I'll come out and only see the same psychiatrist and they he said I want to lose weight and the psychiatrist knew he wouldn't go to anybody else so he said why don't you try a ketogenic diet because I heard it it really works and
maybe it'll help you know and he did it and his schizophrenia went away wow and the psychiatrist like what's going on in the metabolic function of the brain that's affecting the mind right the brain and the mind are not the same thing but the brain function influence the function of your mind and
so by healing the brain you can then start to really deal with your stop with your mind it's not going to fix your thinking overnight or your mindset and all the things you need to work on but it'll allow you the ability to do it so much better and it might even change
your thinking it might even change depressive thoughts anxiety you know a lot of even panic attacks can be caused by fluctuations in blood sugar you know which I've seen patients so I'm so excited you asked that question because we have such a mental health crisis in this country and we know from
dietary studies where they they've looked at uh traditional diets like the set we call it the sad diet the standard American diet which makes us sad actually and uh they swapped out that for a Whole Foods you know basically Mediterranean kind of diet and it was a
very large study it was a clinical trial a randomized controlled trial and it was a better at treating depression than almost anything else I want to call it the Glad diet and we've seen in like in in these studies like I mentioned in prisons and other places where people giving a Whole
Foods diet will dramatically reduce their their violent Behavior or their mood will improve and so these foods that we're eating are inflaming our brain they're inflaming our emotions they're inflaming our minds and depression is an inflammatory disease of
the brain autism is an inflammatory disease the brain add is an inflammatory disease of the brain Alzheimer's all these things are brain inflammation and how is this inflammation being caused primarily through our diet and lifestyle and toxins so it's a totally fixable
problem yeah I mean listening to you it gives me a lot of Hope in that you know anyone who's listening to us today and goes and grabs a copy of the book younger forever the secrets to living your longest healthiest life uh which I highly highly recommend we'll put the link to the book in the notes and the
caption as we're having this discussion I'm feeling as a great sense of confidence and I the reason why I have these conversations as well is because they remind me of why I'm trying to have a clean diet and why I'm trying to do the right thing and I think it's so
important to strengthen that why totally because it just becomes so easy to go back to our you know obvious habits so quickly but I think the challenge is that for so long we've been trying to deal with our health in silos so if we have a mental health challenge we try and deal just
with our mind yeah and if we have a physical health challenge we try and just deal with our body and we don't realize that they're so interconnected they're not separate there's no mind body body mind it's it's one thing right it's all one thing and and try to separate out doesn't make any sense and
and so medicine is really bifurcated Psychiatry and the rest of medicine and it just doesn't make any sense to me and when I call myself The Accidental psychiatrist because I basically wasn't treating people's mental disorders but I was treating their physical health and
and I saw their brains get better and their mind get better and their mood get better and bipolar disease go away schizophrenia get better autism get better add get better depression get better I'm like what is going on here and it just blew my mind could you give
us a few examples of those or people that you worked with in those spaces because I think that's something we don't hear about as much like I think we hear a lot today about when people are struggling with those things they're going to therapy yeah but we're not doing one patient who uh you know was
just severely depressed and was struggling for years and years and uh and and you know I found out she had mercury poisoning and we got the Mercury out of our system and she got better there was a patient uh who really been a patient of mine who was someone who was
part of The Daniel Plan this faith-based wellness program I mentioned who came up to me after the six-week part of the program we started in six weeks later we had another rally in a gathering and she said Dr Hyman I don't get it like I've been in and out of psychiatric hospital my whole life
I've been in every psychiatric medication I'm about to get divorced about to lose my job I'm I'm just struggling so much and I changed my diet and in three days it all went away and I feel so good now is that possible I'm like yeah it's possible it happened to you so it's clearly possible so people
don't realize how quickly we can see these changes and so that was really remarkable I had a kid with ADD who was just so out of control and his behavior you couldn't pay attention he couldn't focus he was kicked out of kindergarten if you can imagine being that bad being
kicked out of kindergarten oh yeah you know and uh but he had all these other health issues he had asthma and you had to roll a bowel and he had all these you know headaches and cramps and so I basically treated his biology turned out he had a leaky gut and food
sensitivities and Lead toxicity and he ate a total junk food diets we have so nutritionally efficient and Omega-3s and zinc and magnesium be vitamins and so we just fixed all that we just cleaned up his gut we gave him good food we gave him good nutrients two months later it
came back and all the Sims were gone physically and all those mental symptoms were gone and his handwriting which we can show in the in the in the show notes and on the video that this handwriting went from being illegible at 12 years old to being perfect penmanship and it
wasn't because I gave him handwriting lessons wow it was because his brain went from completely chaotic and disorganized to completely coherent and functional yeah I hope everyone was listening to this if you're struggling with anything based on your mental health your brain health I hope that
you're also going to take some time out to research on your diet to of course read this book because I just want people to make that connection quicker yeah I and I spend years doing the opposite Mark like and that's why I'm so fascinated by all the work you do because I spent years and I got to a
place where I'd mastered my mind but my body was just not catching up right and so I could take care of my thoughts and my emotions and my feelings but my body couldn't match that pace and so I've kind of come the other way yeah it's great hey whatever doorway you get is again
yeah yeah exactly uh you talked to us about and again we're only doing a very high level of the book because I want people to get a sense of yeah some of the depth of what you talk about in this book could you explain to us again at that top level what the seven core
biological systems are yeah so this is really important Jay so so like I said you know what are the laws of biology what's the mind of God and right now we're going to growing a revolution of medicine that's as big as anything has ever happened in history you know from the discovery of The Germ it's
remarkable how we're now understanding the body as an ecosystem this is called systems biology or functional medicine is the clinical model that applies this and so the Hallmarks of Aging are are what these emerging scientists in longevity are talking about that go wrong with aging but what is causing
them is what functional medicine is really good at figuring out and what happens is that these seven core systems in the body that go wrong to get out of balance just like in ayurveda they have the doshas you know or in Chinese medicine they have the five elements or
and we have yin yang have a you know imbalances and deficiencies or excesses and this is exactly how the body works these ancient Technologies from thousands of years ago figured it out we just now were putting a scientific language on it and understanding and so there's instead of 155 000 diseases
there's these disturbances in these core systems many of which are also the Hallmarks of Aging like your microbiome your immune system how you make energy your mitochondria your detox system how you get rid of toxins your transport system how you move things around in
your body and through your circulation and lymphs or some communication system is just your hormones neurotransmitters your peptides all the millions of chemical reactions that happen all the time it has to be coordinated and your structural system from your biomechanical structure your skeleton to
your subcellular structures all of those systems have to be in balance for you to be healthy so as a functional medicine doctor as a systems thinker I look at how do we find out why they're out of balance how do we take out the stuff that's causing the imbalance and put
back the stuff that's creating balance so let's say the gut for example well you might have food sensitivities you might have bad bugs growing your guts you got to remove those things you got to remove those foods like gluten or dairy and you gotta get rid of um you
know the bad bugs that are growing in the gut maybe you need some herbs or even an antifungal or an antibiotic and then how do you repair that how do you give the gut what it needs you need prebiotics and probiotics and polyphenols and you need the right nutrients like zinc and vitamin A and
and omega-3 fats to help the gut heal glutamine so we know what the ingredients are for each to take out and put in and so we apply that to each thing including the immune system I mean you know one of the most shocking things to me during covet was that you know we
are about four percent of the world's population in America and we have an extraordinary Health Care system and spend twice as much as any other developed nation and we were 16 of the cases of coveted deaths so four percent of population in the world four times as many deaths as we probably should have
had and we probably should be even less than the rest of the world because of our health care System why was that it's because our diet is so bad that we're pre-inflamed so when covid came it was like throwing gas on the fire and we were pre-inflammed because we were obese
which were chronically ill because we have all these diseases of inflammation and so that's really why and it was it was sort of shocking to me that that you know nobody has talked about this and yet we have the power to regulate our immune systems by what we're eating
sugar suppresses your immune system you know being overweight suppresses your immune system even the response to vaccines if you're overweight or you're elderly because you're inflamed your immune system doesn't respond to vaccines I think everyone's experiencing
a low immunity you know in in general as well because of all these factors that you've talked about today as well and I just want everyone to see I want to point this out for everyone who's watching the show if you're listening then I'm explaining what I'm doing I just want to show this to everyone who's
watching because you can actually see how the book breaks down the Young Forever program which is the program that Mark recommends in the book young forever and what I love about it is that as you're flicking through this book you're just going to see a very systematic and formulaic breakdown yeah
it's of the system it's not just it's a how-to manual for how your body works so yes yes if you didn't get born with that instruction manual this is a good one yeah I want to point that out to everyone who's sitting there going like me often I can get you know I can often
start thinking wow this is a lot of information I don't know enough where do I start what do I do but the book to me does a great job at simplifying it yeah I mean the book is really three parts the first is is the why like why are we aging what's going on a little bit of
science geeky if you don't like any of that you can skip it but I like to know why yeah and then there's the what like there's the what to do yeah and then there's the how to do it yeah so it really is a is really you know I'm a doctor I take care of patients and so I get results by giving people a
programmatic plan to follow so this is what I've been doing for 30 years yeah you know and there's a lot of great longevity books out there but they're Often by academics and I've learned so much from them but they but they're like well what do I do how do how do I what
do I have to do exactly but this just breaks it down exactly even day by day and what you can do yeah Mark is this someone that you've worked with that was so negative and felt that they were too late to solve their challenges but you were able to find some change in them could
you tell us about somebody yes I mean you know one of their most remarkable patients I had it which was part of a group program we had at Cleveland Clinic called functioning for life which used the power of community to help people change behavior and she was a woman who
was about to go on her way out she was 66 years old she had type 2 diabetes for 10 years she had heart failure she had kidneys that were failing liver was failing and fatty she had high blood pressure she was in a pile of pills that her co-pay was twenty thousand who knows what she was costing the Health Care
system in and out of the hospital her body mass index was 43 which is severely obese you know 25 or less is normal 30 is obese 40 is just like next level right and she came to the program she changed her diet she was a fairly educated woman but she and it was a minister in her
congregation but she really grew up in a family that never ate real food so everything came from a box a package it can highly processed and that's just what she did for her whole life at 66 years old and she was on her way to a heart transplant and a kidney transplant and you think oh from a traditional
doctor point of view well you know you can't really do anything about that maybe you can manage these diseases and make her live a little longer and make her quality life a little better but I'm like no way I don't want to manage disease I want to get rid of it so we
put her on a diet it's a very anti-inflammatory diet it's Whole Foods plant Rich lots of good fats we didn't even get her moving or exercising in the beginning because it's hard when you're that big to move but just change your food maybe a few supplements not a lot vitamin D fish
straw multivitamin in three days she was off for insulin in three months she reversed every one of her diseases objectively by you know traditional conventional medicine biomarkers or heart failure reversed or kidneys normalized her liver normalized her high blood pressure normalized her
diabetes her blood sugar went from A1C went from 11 which is like probably should be in the hospital level blood sugar 3 400 to like 5.5 which is actually perfectly normal she lost 43 pounds a year she lost 116 pounds and I've got pictures of before and after I'll share with you it's
really remarkable I had holy cow you know there is no drug on the planet that works as well as food I mean if I could give her a pill to reverse all diseases as a doctor I'd write that prescription all day long I'm agnostic when it comes to the therapy I don't care if it's
exercise or exorcism whatever a patient needs you know I'm going to give it and so I'm like wow this is such this is such an eye-opener for so many people to see it's possible you know another patient with kidneys were failing any we knew we did this whole program and and
uh he went to see his nephrologist and the guy's like what are you doing I've never seen a kidney failure reverse what are you doing and he couldn't believe it because doctors don't get trained to do this so they don't see it so they don't believe it they go well there's no
evidence for this well maybe you haven't looked because there is plenty of evidence even though there's so much evidence on lifestyle and diet do we pay for food is medicine no yeah and it is the most powerful drug yeah well I hope that gives anyone who's listening and
watching a sense of confidence as well that you know no matter how far you think you are or how many challenges you're going through right now that hopefully this can at least be another alternative option to try completely if you haven't tried it already yes it's so needed uh Mark we end every episode with
the final five uh which are a Fast Five so every answer to be given in one word to one sentence maximum okay got it um and so Mark these are your final five uh question one what's the best health advice or diet advice you've ever received it's probably Michael pollan's
eat food not too much mostly plants it's just so simple so clear and it needs to be defined like eat food what food real food Whole Food you know but yeah yeah I love it uh second question what's the worst advice you've ever heard Health advice you've ever heard received or oh
God eat a high carb diet 6 to 11 servings of bread rice cereal and pasta day to save your life which has caused more deaths and more disease than almost anything in history which is a government's food pyramid in 1992. and that's so common and in all meals today right oh it's terrible yeah we're still
we're still yeah we're still promoting that stuff it's not great question number three uh what's something that you used to think was true about health but now you've changed your mind about it I think I used to believe this is a very controversial topic which was much
healthier to be a vegan or vegetarian and I think as I've sort of gotten to understand the science and the biology of longevity that we need adequate protein as we get older and if we don't eat enough we can't make muscle and muscle as the currency of Aging so I think it's eating the right stuff and
you know I think if people have a moral issue with animals I we can work around it but I think from a health perspective eating regenerally raised animals that are well cared for that are humanly raised that regenerate ecosystems increased biodiversity reverse climate
change and create nutrient-dense food is is really a was a big shift for me from being a vegan vegetarian to kind of see what happened when I did that amazing thank you for the answer uh and I'll pick your brain about that please uh question number four what's the smallest change someone can make today to
experience some positive impact in there where they feel I think it's do one small thing you know when they say floss one tooth yeah do one push-up tomorrow do two so start with small things you know uh you know maybe you're drinking 12 Cokes a day go to 11. go to ten you know do one
small thing to improve your health and then that will build over time absolutely and Fifth and final question if you could create one law that ever in the world had to follow what would it be oh that's easy I would I would make a law that would make food quality and I
can Define what that is the most important determinant of all of our food policies and all of our agriculture the most nutrient dense whole real food we should be promoting and subsidizing and growing I love that that would be powerful I mean that'd be so useful yeah solve so many problems I I I I mean
that's you've talked about that in your previous book I remember we discussed it like just how much could change at a systemic level to transform the Healthcare of the world well think about all the things we talked about from the mental ill health issues to the physical
health issues to you know the cost of society to the damage the environment is all driven by the production of ultra processed food and the dissemination of it and the eating of it which is 60 to 70 of our calories yeah that has got to stop it's just it's crushing us with the
weight of that the figurative and literal weight of that absolutely ever on the book is called Young Forever by Mark Hyman uh the secrets to living your longest healthiest life with a step-by-step program to reverse disease ease pain and renew energy make sure you
go and grab a copy of this book uh order it right now I highly recommend deeply reading this with a group if you can get together uh with a bunch of your friends is Mark was talking about and to read this together and to support each other maybe you're going to take a Chapter
reach and help teach each other I just feel that when Health becomes this Collective responsibility in a community it becomes a lot easier when we feel we're learning with each other from each other and growing together as opposed to when we're trying to do it ourselves so
my recommendation is go and make this your book club pick uh go and follow Dr Mark Hyman on Instagram and across social media if you don't already and tag me and Mark with what you're testing what you're experimenting with what in the book is resonating with you makes
you take pictures tag us both uh share it with us because I love seeing the changes you're making based on these conversations uh Mark any final words any last thoughts you want to share with us yeah I think that you just said it all day I think that the the beauty is that that people are just a few short
days away from feeling better it's not about living to 120 it's about feeling good now this is not about a hedonistic narcissistic pursuit of longevity it's about optimizing your health and well-being so you can show up in the world and love better and serve better
and be better and add value to the world and add your contribution to the world and not be caught in a spiral of dysfunction and disease that makes us kind of retreat from being part of the larger community of humanity that's beautiful mark thank you so much for doing the work you do thank you for
showing up as you do and I'm so excited to join you hopefully next June but I'm very excited and uh June 12th to 19th in uh Ibiza at six senses and you can all come if you want well not all of you I think it's only room for 45 but you know I love it mark thank you so much for
this and I can't wait to have you back on the show again thank you so much if you use this one make sure you I'm also excited to let you know that you can now get my book think like a monk from think like a monkbook.com check Below in the description to make sure you order today