The Dr. Hyman Show

Office Hours: How to Choose the Best Diet for Your Body

Host: Dr. Mark Hyman
Date: January 12, 2026

Episode Overview

In this solo “Office Hours” episode, Dr. Mark Hyman tackles one of the most confusing and commonly asked health questions: “What diet is best for me?” Dr. Hyman shares practical, evidence-based insights about popular diets like keto, Paleo, vegan, and Mediterranean, and provides a functional medicine perspective—emphasizing that the best diet is the one tailored to your unique biology. He breaks down key nutritional principles, evaluates who might benefit (or not) from various diets, and addresses common myths and rapid-fire listener questions.

Key Discussion Points & Insights

1. Personalized Nutrition: No One-Size-Fits-All (01:25)

• Bio-individuality: People have unique genetics, health conditions, and needs; functional medicine uses this principle to tailor diets.
• Quote:

  “The best diet is the one that works for your biology. We’re all different. There isn’t one size fits all.”
  — Dr. Hyman (01:32)

2. Universal Principles Before Choosing a Diet (03:00)

• Eat Real, Minimally Processed Food:
  Unprocessed or minimally processed foods (like canned tomatoes or sardines) are ideal.

• Food Is Medicine:
  Every bite has biological impact—food isn’t just like medicine, “it is medicine.” (04:00)

  • Examples: Turmeric (curcumin) for inflammation, broccoli (sulforaphane) for detox and cancer prevention.

• Quality Over Quantity:
  Ingredients should be recognizable; beware foods with “45 different ingredients” (08:00).

• Quote:

  “Don’t let your ideology run over your biology.”
  — Dr. Hyman (02:18)

• Blood Sugar Regulation:
  Imbalanced blood sugar is linked to almost every chronic illness, including metabolic and mental health issues (05:20).

  • Metabolic Psychiatry: Uses keto protocols to treat schizophrenia/bipolar disorder.

• Ultra-Processed Food:
  60% of American diets (70% for kids); the “real problem.”

  • Not fat/carbs/protein per se, but the quality and processing.

• Michael Pollan’s Saying:

  “If it grows on a plant, eat it. If it’s made in a plant, don’t eat it.” (08:47)

3. Deep Dive into Popular Diets

Ketogenic (Keto) Diet (09:38)

• Definition & Origins:
  Very high fat, low carbohydrate, moderate protein (approx. 70–75% fat); used therapeutically in medicine for diabetes and epilepsy.

• How It Works:
  Forces body to burn fat by shifting from “gasoline” (carbs) to “electric” (fat/ketones).

• Benefits:

  • Weight loss
  • Reduced cravings, stabilized blood sugar and insulin
  • Cognitive enhancement, anti-inflammatory effects, energy boosts
  • Effective for: Diabetes (Type 1 and 2), PCOS, dementia, certain mental health issues, cancer adjunct therapy (13:40)

• Risks/Mistakes:
  “Crappy keto”—too much dairy, processed food, too little fiber (15:00)

• “Keto Flu”:
  Early adaptation symptoms: electrolytes and hydration help.

• Suitability:
  Excellent short-term metabolic reset (4–12 weeks); long-term use only for some conditions.

• Quote:

  “People will lose weight and reverse cravings. It immediately shuts off the sugar craving. It’s quite amazing.”
  — Dr. Hyman (13:17)

Paleo Diet (19:59)

• Ancestral Focus:
  Mimics hunter-gatherer diets—minimally processed, anti-inflammatory, avoids grains and most dairy.

• Permitted Foods:
  Unlimited vegetables/fruits, grass-fed meats, fish, eggs, nuts, seeds, healthy fats, herbs, spices.

• Who Thrives:
  Those with gut issues, autoimmunity, blood sugar imbalances.

• Common Missteps:
  Too much focus on meat or “paleo treats,” insufficient veggies.

• Quote:

  “Eat like your health depends on it, because it does.”
  — Dr. Hyman (23:47)

Vegan Diet (24:56)

• Population:
  About 2% of U.S.; often promoted as healthiest, but not inherently so for everyone.

• Nutritional Challenges:
  Must supplement properly, or risk deficiencies in B12, iron, omega-3s, iodine, zinc, choline, and vitamin D.

• Best Practice:
  Emphasis on whole plant foods, limited processed foods; careful protein combination.

• Concerns:
  Can be high in carbohydrates and ultra-processed “vegan junk food”; can lead to weight gain, blood sugar spikes, muscle loss if not done properly.

• Environmental/Ethical Note:
  Even large-scale plant farming harms animals; sustainability is about how food is produced.

• Soy and Hormones:
  Traditional soy foods (tofu, tempeh) are fine; industrial soy products are not recommended.

  • Phytoestrogens in soy act as blockers rather than true estrogens.

• Quote:

  “By definition, [veganism] is a deficient diet. If you are consistently vegan and don’t take the right supplements, you will become deficient…”
  — Dr. Hyman (25:26)

Mediterranean Diet (32:30)

• Definition:
  Most researched diet, but “not pizza and pasta”—rather, a foundation of veggies, fruits, olive oil, fish/seafood, nuts, beans, herbs, moderate meat/whole grains, optional red wine.

• Health Impact:
  Linked to longevity, lower inflammation, metabolic and heart health.

• Misconceptions:
  Bread, pasta, and wine are not the mainstays; real Mediterranean diets are unrefined and plant-forward.

• Quote:

  “Just because it’s the most researched diet in the world doesn’t mean it’s the best diet in the world.”
  — Dr. Hyman (32:59)

4. Rapid-Fire Q&A: Practical Answers (38:15)

Q: Best diet for weight loss?

• Low carb, high quality fat and protein; Paleo or low-carb is very helpful.

Q: Best diet for gut health?

• Whole, real food: plant-rich (not necessarily plant-based!), high in fiber/phytochemicals.

Q: Do we need as much protein as the internet says?

• It depends on age, activity, and goals. Optimal: 0.7–1g per pound of ideal body weight (above the RDA).

Q: Are carbs the enemy?

• No—vegetables are carbs. Enemy = refined starches and sugars.

Q: Is a cheat day ok?

• Occasional “cheat treat” ok, but don’t binge all day.

Q: Can I switch diets seasonally?

• Yes, it’s fine to adapt to seasons, region, or preference.

Q: How do I know a diet is working?

• 1. How do you feel?
  2. What symptoms improve?
  3. Lab improvements (use clinical testing where possible).

• Quote:

  “The smartest doctor in the room is your own body.”
  — Dr. Hyman (41:50)

Strategies for Choosing the Best Diet (43:50)

• Functional Medicine Approach:
  Personalization is key. Track your energy, cravings, digestion, mood, sleep, and lab values.
• Listening to Your Body:
  Regular self-check-ins and lab work help determine diet efficacy.

Quote:

“Your biology always tells the truth. Just listen to how you feel.”
— Dr. Hyman (44:02)

Notable Quotes & Memorable Moments

• On Food Ideology vs. Biology:

  “Don’t let your ideology run over your biology.” (02:18)

• On Processed Foods:

  “What most people are eating in America today is not definitionally food, it’s a food-like substance.” (03:52)

• On Protein and Muscle:

  “You are not gonna be able to build muscle as well on a plant-based diet compared to a diet that includes animal protein. It’s just what the science shows. Not my opinion, it’s just a fact.” (31:05)

• On the Mediterranean Diet:

  “In a good Mediterranean diet—not a pasta and pizza diet—but a good Mediterranean diet, it’s lots and lots of veggies…” (33:10)

• On Self-Responsibility:

  “You are the CEO of your own health and every choice you make can move you closer to healing and vitality.” (45:10)

Key Timestamps for Important Segments

• Question from Christine: 00:58
• Personalized Nutrition Principle: 01:25
• Universal Food Principles: 03:00
• Keto Diet In-Depth: 09:38
• Paleo Diet In-Depth: 19:59
• Vegan Diet Discussion & Risks: 24:56
• Soy & Estrogen Myths: 31:55
• Mediterranean Diet Breakdown: 32:30
• Rapid Fire Listener Q&A: 38:15
• Personalization & Listening to Your Body: 43:50

Final Takeaways

• There is no universal “best” diet—the right diet honors your unique biology, health needs, and context.
• Focus on whole, real foods; treat food as medicine.
• Track your body’s response—energy, symptoms, labs—and adjust accordingly.
• Use highly processed foods and rigid dogma with caution.
• The real enemy in modern diets is ultra-processed food, not any single macronutrient.
• Consult professionals and use advanced lab testing (as Dr. Hyman recommends with Function Health) for personal insight.

“Rethink disease, claim your health, and become the CEO of your own health—one meal at a time.”