A (0:00)

I know how frustrating it can be to struggle with sleep. Tossing and turning, feeling like your mind just won't shut off, and waking up more tired than when you went to bed. It's exhausting both physically and mentally. Sleep is so foundational to your health, but so many of us suffer from poor sleep. I've been there myself, and I know how much it can affect your mood, energy metabolism and even brain function. That's why I'm so impressed with Sleep Breakthrough by Bioptimizers. This formula takes a holistic route, helping you fall asleep, stay asleep, and wake up feeling truly refreshed without that dreaded hangover feeling Sleep Breakthroughs Carefully selected ingredients work together to support every stage of your sleep cycle. Magnesium, vitamin B6 and zinc help relax your body, regulate sleep patterns and support deep repair. Amino acids like glycine, taurine and L theanine promote calm, lower stress and enhance restorative sleep. Magnolia bark extract helps reduce cortisol and quiet a racing mind so you can drift off peacefully and wake up refreshed. Together, these ingredients create a synergistic formula designed to optimize your body's natural rhythms and deliver deep restrictions. Restorative Sleep if you're ready to transform your sleep, head over to bioptimizers.com hyman and get 10% off today with promo code HYMAN10. It's not just about feeling rested. It's about giving your body the deep restoration it needs to feel and function at its best.

B (1:18)

Welcome to Doctor's Pharmacy. I'm Dr. Mark Hyman, that's Pharmacy, and I have a 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 ten Day Detox Diet. Now, I do call it the ten 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 changes in your health over 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 FLC 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 I have digestive issues, reflux, heartburn, irritable bowel, maybe 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 many of these things are caused by food. And the only way to know is to do a total body reset, like hitting the reset button on your commuter or 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 why I love to do it with people. And I actually run programs all around the world where people can come and actually experience this. We, 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 of symptoms. So if you have a headache, is it zero, meaning never, or is it four? I get it all the time, they're really bad, or some version in between. And then you get a score at the end and you know, people have a score of 60, 70, 100. It should be less than 10, maybe even zero. Ideally, I shouldn't have symptoms. It's not normal for human beings to suffer this much. That's really why I created this, this book and the program, the 10 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. I'm going 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, help your detox system, to help your immune system, help reset your nervous system, and, 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 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. 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. The opposite. So anyway, 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. Understand the food is medicine. It's not just energy or calories. It's 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 horm, your brain chemistry, your immune system, your microbiome. Pretty much everything is controlled by food. And if you're eating a wrong food, you're sending all the wrong messages. If you eat the right food, you're turning on the right messages. So doing the 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 toxic to your system, that are inflammatory, mess with your gut, and you're putting in foods that actually help reset your system. 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. And what does that look like? It's tons of non starchy veggies like broccoli. Any kind of veggie you think of that's not basically a potato. No, sometimes sweet potatoes are okay for people. Avocados, good shots, avocados, olive oil, 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 tempeh or non GMO or organic soy tofu. Those are the most dense sources of protein. But you do need protein as you Detoxify. So for the 10 days you're going to be getting rid of all the other junk, right? Processed food, other carbs, sugar, dairy, coffee, gluten, alcohol, pretty much actually all grains and beans. And the reason we get rid of gains and beans is not that they're necessarily all bad, is a lot of people have issues, 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 pre diabetes 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. And I usually 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'll 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 30 to 40 grams of protein. Now it's a good amount of protein, but you don't need that much if you're having animal 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, lots of 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 remove casein and whey. So basically has just 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. The second pillar, aside from what you eat, the food is really important. And by the way, you need protein in the morning. You need to make sure you get rid of sugar and starch in the morning. Super important. People start their diet their day with carbs, which is the worst thing you can do. Sugar, sweetened coffees, teas cereals, muffins, bagels, breads, bad news. Second pillar are your daily habits. Essentially involves a pattern of eating and living that puts your body back in rhythm. It helps you reset your nervous system. And there's two really important habits as part of the 10 Day Detox. 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, we snack late 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 6, breakfast at 8, that's a 14 hour fast. Okay. If you eat at 6 and then you keep snacking all night, that doesn't count, right? And it's the most simple form of what we call time restricted eating. And it's basically giving our body a rest and getting the body to reset. And I wrote a lot about this in my book the Young Forever. But, but basically there's a whole 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. Now you can do a breakfast if you're eating, you know, for example, dinner at 6 and breakfast at 8 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 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. We know that getting in a routine of waking and sleeping can help us have 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 and stick to over the 10 days, turn your phone off and get it out of your bedroom. Turn the TV off for at least an hour or two before you go to bed 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. 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 has gone out of our soils. Nutrients can't be extracted. Foods travel long distances. We have commodity crops which are bred to actually breed out the nutrients and in the starch and you know, yield. And so foods aren't as nutritious as they once were and probably so 90% of Americans, according to the government owned surveys, are deficient in one or more nutrients at the minimum level to prevent deficiency. So how much vitamin D or you need to not get rickets? Not very much, like 30 units. How much you need for optimal health? Probably three to 5,000. 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 a 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 45% are low or deficient magnesium. It's involved in over 300 different enzymatic reactions. Super important. Helps relax your nervous system at night, help you calm down. Also, people get constipated sometimes when they change their diet. So taking magnesium citrate can help. And lastly vitamin D, they call it fish oil. But vitamin D is really important. Vitamin D, over 80% is lower. Deficient in vitamin D. It'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 3 fats so what are the program steps in the 10 day detox? What should be the test? And then we're going to go through this. The first step is to eat from the 10 day detox approved list for 10 days. So eat what I'm telling you to eat, right? Whole foods, uh, you can do a whole food based shake in the morning. You can 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 commit to daily habits, right? Pick your designated eating window, right? You want a 12 to 14 hour night fast, which means eating within a 10 or 12 hour window. 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. Also, what you should eat and what you should avoid during your 1080 talk. Let's go through that. Um, so here's the full food list. You can, you know, we're going to have it in the show notes. You can take it with you to the store. It's in the book the 1080 Talk, it's in the 10D Docs Cookbook. But essentially, here's what you should eat and what you should actually get rid of. What you should eat is protein. You need the right protein, right? So grass fed or regeneratively raised meats is great. You can have pasture raised lamb, beef, bison, venison, alkali, grass fed beef, pasture raised chicken, turkey, duck, all that's fine. What you should avoid is conventionally raised chicken and poultry and eggs and so forth. And by the way, you can also have eggs if they're pasture as eggs. Meat. Get rid of all processed meats, deli meats, all conventionally raised feedlot meats. Get rid of all that stuff. What about fish and seafood? Lots of small fish are good, big fish are bad, right? Big fish like swordfish, tuna filling, sea bass, halibut, most farmish fish are pretty bad for you. What you should be consuming are things like the, I call the smash fish, a small wild salmon, sardines, anchovies, herring, mackerel. You can have black cod, shrimp, scallop, trout, all those are fine eggs. As I said, pasture eggs are fine. Non organic regular eggs are not fine. What about nuts and seeds? Very important. Almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts, all that's great. You can even have cacao nibs. Chocolate, not actually chocolate. That's where chocolate comes from. Seeds are great. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great. Nut butters also great. So unsweetened nut butter, so almond, cashew, pecan, macadamia. I love macadamia walnut. Oh, that's great. You can 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 that are basically candied stuff. A lot of nut butters have sugar, hydrogenated fats, peanut butter, peanuts can be okay, but I would say mostly avoid peanuts because they have aflatoxin in them, they often are rancid and so you want to be careful with that. What about oils and fats? Well, the ones you want to use are organic avocado oil. You can use organic coconut oil for cooking grass fed ghee. If you want to use tallow, lard, duck fat, chicken fat, that's okay as long as they're, they're pasture raised or regeneratively raised for salads. And you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil, extra virgin olive oil. 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, 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, 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 starchy veggies or artichokes, organic if you can. I use the Dirty Dozen guide from the Environmental Working Group EWG.org to tell you which are the clean 15, meaning you can eat them, not organic or the Dirty Dozen, which you should definitely not eat if they're not organic. But I love asparagus, artichokes, avocado bean sprouts, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic, ginger, hearts of palm, kohlrabi, leafy greens, mushrooms of all kinds, onions, peppers, radicchio, radish, rutabagas, all the 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 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's a problem. But basically try to limit to like one serving, which is like half a cup a day. We should be avoiding is corn and white potatoes mostly a little, you know, some of the little fingerling potatoes or the Peruvian potatoes. Primal potatoes can be fine. What about dairy? 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 get all other dairy. And if you're having, encourage you to have, make sure it's grass, grass fed or regionally raised. And what about beans? Well, you can have green beans, you can have green peas, you can have non GMO or organic soy such as tofu or tempeh, you can have snap beans, you can have snow peas, but otherwise definitely no, no beans. What about grains? No grains at all. So even healthy grains, quinoa, buckwheat, things like that, I really get off off all of that. Why? Because it just shuts down. The insulin response, helps people lose weight, reduce inflammation. Not that these are necessarily all bad, but eventually you add them back. But basically get rid of all, all the other, all grains, wheat, barley, rye, rice, amaranth, mill, oats, everything. Get rid of it. Fruit, Fruit can be okay, but small amounts of non high glycemic fruit, fruits. So organic blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries, all that's fine. Not too much, right? You know what I mean? Like you know, two pounds of blueberries. But you can have a cup, half a cup a day. You want to get rid of all the other fruit, all the high glycemic fruit like bananas, pineapple, melons, cherries, grapes. Those are the worst. Even foods that fruits that you think you know may be good for you are actually good for you, right? Whether it's, you know, peaches, pears, nectarines, cherries, for example. But you don't want to eat them while you're on the 10 day detox. You just want to really shut down the blood sugar insulin response. What about sugar sweeteners? Sorry, none. You can sometimes have a little monk fruit or stevia you have in the shake we have, but generally tend to avoid all that stuff. Also just get rid of all the other artificial sweeteners, all the sugar, all that stuff. If you have to ask, the answer is no. Basically then what should you be drinking? Well, lots of water, herbal tea, green tea, let's get a little caffeine. That's okay. Little green tea is fine, you know, helping get off coffee, sparkling water, mineral water, all this. Fine. What you should avoid alcohol, coffee, bottled water, plastic, soda, obviously sugary beverages. Basically that's the program. So if you eat that way for 10 days, if you use those simple habits, your body's going to totally transform and you're going to see just how food is impacting your health, which is like 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 or 21 days or 10 weeks or 10 months, you have to be smart about getting off it or you can get into big trouble. Because when you go off of foods that are inflammatory, foods that are allergic to and you reintroduce them, you can get a lot worse symptoms. Let's say you had migraines before and they're gone. Wow, you're going to get a doozy of a migraine. Or unless you had gut issues before you get a real problem or unless 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 have an autoimmune disease, let's say you just want to, you're feeling great, 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. And it's pretty much how I eat most of the time with occasion 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 to, 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 I in the 10D talks 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. Right. You don't know what's effective. If 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 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, you're going to do this. I'm 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. Try this. See what happens if it doesn't work. Ten 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. As my friend Rick Warren says, everybody 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. So that's it for today's health bite. Hope you enjoyed it. Please share with your friends and family. I bet they'll benefit from this. Nobody likes to feel like crap. They want to know the way out. And if you know anybody with metabolic issues, digestive issues, autoimmune issues, mood issues, try it. Quick anecdote before I let you go. My daughter, 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 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 what you want to call it. Okay, just 10 days. Give me 10 days and we'll fix this. So essentially I put 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 hard to even recognize her as the same person. So it's very powerful. I encourage you. Try it. Once you do, let us know. Leave a comment. We'd love to hear from you. Subscribe, wherever you get your podcast and we'll see you next week on the Doctors Pharmacy. Hey everybody. Dr. Hyman, thanks for tuning into the Doctors 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.