Dr. Mark Hyman (42:35)
I want to walk you through how to do this. I'm going to teach you how to hit the reset button, reboot your system and to optimize your biology to help your gut, help your detox system, to help your immune system, help reset your nervous system. And it's powerful. So if you want to really see how your body can feel and get rid of what we call FLC syndrome, I would do this. Most people are like, the frog is 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. I want to do this with a junior high school once. And the teachers are like, well, 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 to the opposite. So anyway, yes, very safe. Anybody can do this. And some people, by the way, you know, need more certain things or other things. But basically this is a very universal approach to resetting your system. The second pillar, aside from what you eat, the food is really important. And by the approach in the morning, you need to make sure you get rid of sugar and starch in the morning. Super important. Let 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 tendency. 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 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 fat. 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 your 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 eat 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 on, not carbs and sugar. Also not eating three hours before bed is really important. So most people eat Zach 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 sugar, 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 them deeper, more restful sleep. So try to pick the same med 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 5 to 68. Really important because your body does much better with sleep at night. Try to relax at night with meditation. Do a gut 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 10 days. Turn your phone off and get out of your bedroom. Turn the TV off for at least an hour or two before you go to bed. And then use the time at night to read, to journal, to meditate, to connect with people you love and just kind of wind out. The third is extra support we need on the journey. Right now we all need nutrients. They're called vitamins because they were vital amines, vital to life, right? And so we've seen a dramatic reduction in the nutrient density of our food. Our organic matter has gone out of our soil. 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, and yield. And so foods aren't as nutritious as they once were. And probably 90% of Americans according to the government owned surveys are deficient in one or more nutrients at the minimum level to prevent deficiencies. 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, all kinds of food that we never ate and nutrients bleeding, we need, we need the basics. So we need a basic set. It's a multivitamin, mineral, foundational, magnesium. A lot of us are deficient. Probably 45% are low or deficient in magnesium. Involving 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. It's all sick fish oil, but vitamin D is really important. Vitamin D over 80% is lower deficient in vitamin D. That's it's involved in so many different things in the body. So really important and helps your mood, muscle function, helps your brain, your energy, helps inflammation, autoimmunity. It's just super important. And most of us are low. Fish oil is also important and I often recommend fish oil to people or omega 3 fats. So one of the program steps in the 10 day detox, what should be the tips? And then we're going through this. The first step is to eat from the 10 day detox approved list for 10 days. So eat one of all you eats, right? Whole foods, you know, whole food based shake. In the morning you could add, you know, protein powder, grass fed protein if you want. I have a grass of protein called super simple protein. But you really need to make sure you have 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 three fish oil. And we're gonna list which products you should take in the show notes 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. So here's the full food list. You can, you know, we're gonna have it in the show notes, you can take it with you to store. It's in the book the Ten Day Detox. It's in the 1080 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, right? Protein, right? So grass fed or reginaldly raised meats is great. You can have pasture raised lamb, beef, bison, venison, elk, grass fed beef, pasteurized 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, they're pastraised eggs. Meat. Get rid of all processed meats, deli meats, all conventionally raised feedlot meats. Get rid of all that stuff. But by fish and seafood, lots of small fish are good, big fish are bad. Right? Big fish like swordfish, tuna, sea bass, halibut, most farm based fish are pretty bad for you. What you should be consuming are things like the. I call this mad fish, a small wild salmon, sardines, anchovies, herring, a mackerel. You can have black cod, shrimp, scallop trout, eggs. As I said, pastures eggs are fine. Non organic, regular eggs are. 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, but where chocolate comes from, seeds are great. Chia seeds, flax seeds, mccallum, 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 also eat beans. 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. They're with sugar, they're cooked in oils that are basically candied stuff. A lot of nut butters have sugar, hydrogen, fats, peanut butter, peanuts can be okay, but I would say mostly avoid peanuts because they have aflatoxin, 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 cast purees or regenerative graze for salads. And you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil and convert to olive oil. And you can cook with olive oil, but only like tomato sauces and things like that. I think they're not high heat. Sesame oil tahini is great as well. Great fat sesame seed kind of tastes 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, can oil, soybean oils, sunflower oil, saffloral, trans fats, vegetable oil, vegetable shortening, all that stuff. 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 Environmental Working Group EWG.org tell you which are the clean 15, meaning you can eat them, not organic or the Dirty Dozen, which you definitely not eat if they're not organic. But I love asparagus, artichokes, avocado, bean sprouts, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic, ginger, hearts of palm, kohlrabi, leafy greens, mushrooms, all kinds. Onion peppers, radicchio, radish, rutabagas, all that kind of stuff. Seaweed is great, lots of minerals, shallots, summer squash, tomatoes, turnips, zucchini. List goes on. We have all in there. You can have some 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 problem. But basically try to limit to like one serving which is like half a cup a day. We should be avoiding is corn potatoes mostly a little, you know, some of the little fingerling potatoes or the Peruvian potatoes, purple potatoes. What about dairy? You can eat pasture, raised butter or ghee, but I encourage you to get all dairy including sheep and goat which are mostly fine for people. But I encourage people to skin up all other dairy. And if you're having, we encourage you to have make sure it's best fed or regionally raised. What about bees? Well, you can have green beans, you can have green peas, you can have A non GMO organic soy such as tofu or tempeh, you can have SAP 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 agree. Really off all of that. Why? Because it just shuts down the insulin response, helps you lose weight, reduce inflammation. Not that these are necessarily all bad, but eventually you add them back. But basically get rid of all, all the other. All grains, wheat, barley, rye, rice, amaranth, millet, oats, everything. Get rid of it. Fruit. Fruit can be okay, but small amounts of non high glycemic. So organic blackberries, blueberries, cranberries, kiwi, lemon slime, 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 half a cup of it. Want to get rid of all the other fruit, all the high glycemic fruit like bananas, pineapple, melons, cherries. Grapes is the worst. Even foods that foods that you think you know 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 1080. Want to really shut down the blood sugar response. What about sugar sweeteners? Sorry, the tip. You can sometimes have a little bunk 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, sugar, all that stuff. If you have to ask answers, basically, then what should you be drinking? Well, lots of water, herbal tea, green tea, caffeine. That's okay, a little green tea is fine. It'll help you get a coffee, sparkling water, mineral water, alcohol, coffee, bottled water, pot sticks, soda, obviously sugary beverages. Basically that's the program. So if you eat that way for 10 days, 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 I think 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 big trouble. Because when you go off of foods that are inflammatory, foods you're allergic to, and you reintroduce them, you can get a lot of worse symptoms. Let's say you had migraines before and they're gone. Wow. You're going to get a doozy of a migraine. Unless you had gut issues before you get a real problem. Unless you had sinus congestion from eating the area and then he 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, so you have immune disease, you just want, you're feeling great, you want to continue, no problem, you continue it. Continue to do it. You can do it for another 10 days, you can do it for another 10 months.
