Mark Hyman, M.D.✓

A year and a half ago, I was in a wheelchair after a back surgery that nearly killed me. I had lost half my blood volume and 25 pounds. My testosterone was that of a 90-year-old man. I wanted to lie in bed, take my pain medication, and watch TV. Instead, I got on the floor with my physical therapist, put a band around my knees, and opened them a few times. That was all I could do. The next day I did it again, then added the next small thing. Today, at almost 67, I’m stronger than I was at 50, when I couldn’t do a single pull-up. None of it happened because I felt motivated. That’s what I wanted to explore with my friend Mel Robbins on The Dr. Hyman Show. Mel launched her podcast at 54 and became known around the world in her late fifties. We’ve both rebuilt our lives later than anyone expected, and we’ve both learned the same lesson: action comes first, and the feeling follows. Check it out:

Vitamin D deficiency is a major epidemic that is off the radar for most doctors and public health officials. ⁣ ⁣ Most doctors think that if you don’t have rickets you don’t have vitamin D deficiency. They couldn’t be more wrong. Most ask what is the minimum dosage to avoid rickets? Answer: 400 international units (IU) a day. ⁣ ⁣ But the real questions to ask are: how much were we designed to have and how much do we need to be healthy? It depends. If you have a deficiency, you might need somewhere between 5,000 to 10,000 IU a day. Others need about 2,000 to 2500. However, It's best to work with a Functional Medicine practitioner to determine how much vitamin D you need.⁣ ⁣ Amazing things start to happen when my patients’ vitamin D statuses reach optimal levels. Having witnessed these changes, there’s no doubt in my mind: vitamin D is an incredible asset to your health.⁣

We know that an impaired gut microbiome can be triggered by a number of things. ⁣⁣⁣ ⁣⁣⁣ These include a high-sugar, high-fat, low-fiber diet; impaired immunity; use of drugs, like antibiotics, birth control pills, and estrogen; and psychological stress.⁣⁣⁣ ⁣⁣⁣ Refined grains, and highly processed foods convert to sugar when we eat them and SUGAR is what FEEDS the bad bacteria. Anti-inflammatory medications, acid-blockers and antibiotics have been proven to lower the biodiversity of the gut flora. ⁣⁣⁣ ⁣⁣⁣ A study published in Clinical Microbiology and Infection showed that the biodiversity was significantly lower in the participants taking more than one of these medications. ⁣⁣⁣ ⁣⁣⁣ The great news is that the gut microbiome can be healed. ⁣⁣⁣ ⁣⁣⁣ You can start healing your gut by first removing the bad and adding in the good stuff. ⁣⁣⁣ ⁣⁣⁣ Good bacteria love healthy whole, organic, plant-based foods, ones that are high in fiber and nutrients and contain no artificial ingredients. ⁣⁣⁣ ⁣⁣⁣ Focus on fibrous foods such as cruciferous vegetables, berries, garlic, onions, lentils, nuts and seeds, avocado oil, and olive oil. And supplement with probiotics. ⁣

Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat. Simply put, the evidence shows we cannot get away from the need for nutritional supplements. Doctors used to think you got all your vitamins and minerals from food. Any extra nutrients were excreted, or worse, became toxic. But the tide is shifting. Doctors now prescribe over one billion dollars in fish oil supplements. Most cardiologists recommend folate, fish oil, and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins. Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population – including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron – have been well documented in extensive government-sponsored research. Be sure to pick quality supplements. Think of them as part of your diet. You want the best-quality food and the best-quality supplements you can buy. Guidance from a trained dietitian, nutritionist, or nutritionally oriented physician or health care practitioner can be helpful in selecting the products that are right for you.

A neuroscientist analyzed 200,000 brain scans to identify the single root cause behind declining brain health. This conversation explores what he discovered across thousands of those scans, and how you can apply the findings to your own routine. 0:00 Brain Health Beyond Symptoms 4:43 Alzheimer’s Patterns in Brain Scans 9:18 Functional Imaging Changes Psychiatry 16:41 Treating the Body to Heal Brain 23:16 Depression and Compulsion Networks 27:17 How Functional MRI Works 29:31 Brain Age and Lifestyle Factors 35:03 Sleep, Nutrition, and Recovery 40:32 Resting Networks and Brain Balance 51:00 Genes, Risk, and Precision Medicine 57:43 Brain Imaging and Biomarkers 1:09:56 Psychiatry, Proteomics, and AI

RT @BigBrainBizness: Steve Jobs took 19 seconds to name the biggest lesson Apple taught him: “When I see something not being done right, my first reaction isn’t to go fix it.”

Your genes are the piano. Your lifestyle is the piano player. Food isn’t just fuel, it’s information. Every bite you eat sends messages to your genes through your epigenome, turning pathways on or off, impacting inflammation, immunity, detoxification, even aging. Most people know about vitamins and minerals. But there’s a missing piece in the nutrition conversation: Phytochemicals! 🌿 Plant compounds that help your body function at its best. Where do you find them? 🫐 Deeply pigmented fruits (like berries) 🥦 Colorful vegetables (think red, orange, purple, green) 🌾 Ancient grains like Himalayan Tartary Buckwheat 🍋 Bitter, wild, and astringent plants We don’t get diseases like cancer, dementia, or heart disease overnight…wget them from decades of missing the inputs our genes expect. Want to change your biology? Start with what’s on your plate.

How to support your brain’s key signaling systems without a screen 🧠 Your brain relies on a network of signaling molecules that help regulate motivation, mood, connection, calm, focus, and sleep. Small daily behaviors can help create the conditions these systems respond to. ☀️ Morning light 🏃 Movement 🤝 Social connection 🧘 Slow breathing or quiet time 🌙 Dimmer light in the evening None of these are quick fixes. But practiced regularly, they can help support the biological systems that shape how you feel, focus, and rest throughout the day. Which one will you try today? Post inspired by @tjpower

Be the friend who makes taking care of yourself feel normal. Order the vegetables. Suggest the walk. Leave early when you’re tired. Give the people around you permission to do the same.

Breast cancer causes in younger women are rising at record rates, but you can take proactive steps to reduce your risk today through breast examination What else should you know to avoid cancer? Tune in to learn: 03:02 The Shocking Rise of Breast Cancer in Young Women 08:35 Dr. Aliabadi’s Personal Breast Cancer Journey 13:21 Why Standard Mammograms Miss Cancer (Dense Breast Tissue) 20:05 How to Calculate Your Lifetime Breast Cancer Risk 28:00 The Real Root Causes: Toxins, Estrogen & Lifestyle 35:32 Why PMOS (PCOS) is a Metabolic Problem, Not Ovarian 48:08 Proactive Steps to Reduce Your Cancer Risk Today 54:35 The Truth About Hormone Replacement Therapy (HRT)

Magnesium is involved in over 600 reactions in your body. And up to 80% of people may have low levels that never get flagged on a standard blood test. That’s because standard tests measure serum magnesium just 1% of what’s actually in your body. Your levels can look normal while your tissues are running low. If you want an accurate picture, ask for an RBC magnesium test. The gap is also getting harder to close through food alone. Between 1940 and 1991, magnesium levels in vegetables dropped by 23%. Food processing can remove up to 80% more. Chronic stress, caffeine, and alcohol deplete what’s left. The form you take matters. PS - right now, you can get 15% off of one of my favorite magnesiums:

If I could only recommend ONE thing to treat chronic disease, it would be this. A simple 10-day detox can reduce chronic symptoms by up to 70% and transform your health with dietary changes Start your transformation today:

Are you slowly losing muscle without realizing it? From age 30, most people lose about 1% of muscle mass per year, and after 50, that number can double. Strength also declines faster than muscle size, putting you at greater risk for falls, frailty, and loss of independence. BUT…this isn’t an inevitable part of aging, in fact it’s largely preventable. Nutritionist, physiotherapist, and author Simon Hill, known for his evidence-based, non-ideological approach to health, helps us uncover the science of preserving muscle, the role of protein and resistance training, and how lifestyle choices can dramatically change your trajectory as you age. Tune in to learn: • Why muscle loss accelerates with age, and how to slow it down • The truth about seed oils, protein quality, and chronic disease risk • How to optimize your diet for longevity and metabolic health • The connection between muscle, metabolism, and overall healthspan So much more! Out now on the Dr. Hyman Show

Connection is a biological survival strategy. Acts of kindness and community activate the same reward pathways as sugar or even addictive drugs, flooding the brain with feel-good chemicals. Evolution favored those who cared for one another, not just those with brute strength. When we put relationships and service at the center of our lives, we create the conditions for health that no supplement, diet, or workout can match. Tag someone you love below to let them know you’re thinking of them ❤️

The smartest doctor in the room is your own body. It’s always giving you signals…stomach pain after a meal, a headache after certain foods, fatigue after sugar. But most people never connect the dots between what they eat and how they feel. I learned this firsthand. I was bedridden, couldn’t walk, emaciated, and close to death. But when I gave my body the right inputs (food, movement, sleep, supplements, mindset) it healed. And I’ve seen it in my patients too. People in their 60s with heart failure, diabetes, hypertension, even organs starting to fail… within just a few months, many were off medications and reversing conditions they thought were lifelong. That’s the miracle of the human body. It’s designed to repair, regenerate, and restore, if you remove the obstacles and give it what it needs.

This is my breakfast smoothie! 🫐 what I call my “longevity shake.” Do you need all of these ingredients? No. Sometimes I keep it simple. But I recently had back surgery, was on strong antibiotics, and I’m focusing on restoring my gut health, supporting my muscles, and optimizing recovery. Here’s what’s in it: -Goat whey protein: 40–50g protein, gentle on digestion -Creatine: muscle + brain support -Himalayan tartary buckwheat: nutrient-dense superfood -Prebiotic fiber + immunoglobulins: gut repair -Urolithin A: supports healthy aging -Wild blueberries: antioxidant-rich -Almond milk: no gums or emulsifiers This takes just a few minutes to make, keeps my appetite steady, fuels my body with 40–50g of protein, and supports my metabolism, all without the processed additives that can take a toll on your health over time. Starting your day with real, nutrient-dense food sets the tone for your entire day and your long-term health. What do you usually add to your morning smoothie?👇

The average American eats 146 pounds of flour and 152 pounds of sugar every year. That’s 1 pound of addictive substances per day for every man, woman, and child in America. Sugar is biologically addictive. The food industry uses the same psychology as Big Tobacco, and they’ve created a generation more addicted to processed food than any generation in human history. But here’s what they don’t want you to know: food addiction can be broken in days, not months. When you stop feeding the addiction, your brain’s reward center stops lighting up like a slot machine. Your taste buds regenerate. Your insulin sensitivity improves by 40%. Inflammation markers drop by 25%. Sleep quality increases by 60%. Your body remembers how to heal faster than you think. If you're ready to break free from food addiction, check out my 10 Day Detox Program - the fast way to start:

My new book, 100: What to do today to live 100 healthy years, is officially available for preorder. After more than thirty years of practicing medicine and sitting with tens of thousands of patients, this is the book everything I’ve learned has been building toward. It is the definitive whole-body guide to living 100 healthy years, built on the paradigm shift now transforming medicine. Inside: the seven core systems that drive your health, like your gut, your hormones, and how your cells make energy. And how to read the signals your body has been sending you all along. I learned so much of this the hard way, in my own body. I got sick, and the medicine I was trained in didn’t have an answer for me. I had to go find it myself. That search became my life’s work, and this book is all of it. Eighty percent of your health happens outside your doctor’s office. Nobody is coming to manage that part for you. This book is how you take it on. Preorder now at the link in my bio, or at Also available for preorder in the UK, Australia and New Zealand. Thank you @littlebrownspark and @littlebrown for believing in this one. Here is the link to preorder:

Your skin ages from the inside out. Alcohol. Sugar. Dairy. Insulin resistance. Gut imbalances. Falling estrogen. Sun damage. Dermatologist Dr. Mamina Turegano and I break down what drives skin aging and chronic skin conditions, and what helps. Full conversation below. 0:00 Strength training, collagen, and healthier skin in midlife; 3:46 Early exposure to eastern medicine and choosing an MD path 5:30 Steroids, biologics, and the importance of root-cause medicine 8:06 Gut health, hormones, and insulin resistance 10:16 Testing for gut imbalances, SIBO, H. pylori, and hormone patterns 15:09 Environmental, stress, caffeine, and hormonal factors 19:07 Functional medicine approaches: gluten, leaky gut, metals, and yeast 21:15 A healthy skin diet 22:43 Elimination diets for chronic skin issues: gluten, dairy, sugar, and processed foods 32:41 Functional medicine success with psoriasis and psoriatic arthritis 41:00 Collagen supplements and lifestyle foundations for skin health 48:03 Supplements for skin aging: omega-3s, vitamin D, urolithin A, polyphenols 54:52 Can skin aging be reversed, and the role of strength training 57:31 Top interventions for skin longevity and sun protection 59:44 Melanoma, sun exposure, and skin cancer differences 1:00:04 Vitamin D, sun exposure, and major levers for skin aging

What I actually do when I feel a cold coming on (it's not just vitamin C) 👀 Full episode: 0:00 Preparing for cold and flu season: diet, nutrients, sleep, stress, and gut health 2:07 Building immune resilience: whole foods, sleep, stress management, and nutrient checks 3:03 Key nutrients and remedies: vitamin D, herbal formulas, mushrooms, colostrum, and hygiene 5:18 Understanding the immune system, resilience, and why some people rarely get sick 9:33 Metabolic health, sugar, insulin resistance, and their impact on immunity 11:56 Immune-supportive grocery shopping and important supplements 16:26 Sleep, stress, exercise, and protocols for when symptoms start 21:59 Vaccines and Dr. Hyman’s perspective on flu shots 24:12 Sleep, vitamin D, and myths like "starve a fever"