What should I eat?
There are several diets out there, and each of them has conflicting information.
How to choose the best diet?
Factors that may create biases
- Everyone has their own perspective and sometimes it becomes a belief.
- We have a corrupt food system, not run by science but driven by private profit.
We can overcome this with common sense and making the right choices.
Food is the most powerful drug in healing if used effectively.
OBESITY is an epidemic. Lack of balance, eating too much and exercising less.
Not all calories are created equally I.e- 1800 calories from soda not equal to 1800 calories from almonds and broccoli.
Fats may not be the culprit. Reduce your carbs which drive insulin resistance and can lead to obesity.
Ketogenic diet is highly effective in reducing your weight.
Dietary cholesterol may not be so bad for you after all, with recent studies.
Gluten is the cause for many of inflammatory disease such as celiacs and autoimmune.
Over the years the hybridized wheat coated with glyphosate affects the gut which causes leaky gut but then results in inflammation
Dairy is also the cause of inflammation in the gut.
74% of the world’s population is lactose intolerant.
Cause again is hybridized cows. casein a milk protein is the leading cause.
Pegan Diet- ( Paleo and Vegan)
- Stay away from sugar, highly addictive
- Eat a diet rich in mostly colorful vegetables and some fruit.
- Eat real foods. Devoid of pesticides, preservatives, antibiotics, artificial sweeteners
- Limit Dairy- grass-fed butter or ghee
- Limit gluten. Heirloom wheat
- Organic preferably
“Leave the food that Man made and eat the food that God made !!!!”
Read the Transcript Below the Questions and Highlights
Dr. Mark Hyman is a practicing family physician, a eleven-time #1 New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, Good Morning America, CNN, and The View, Katie and The Dr. Oz Show.
Here are the Key Questions answered:
1. There is so much confusion about healthy foods to eat, what do you recommend?
2. How did you personalize healthy foods to eat everyday? Because one of the things I learned myself is that one size does not fit all.
3. For someone who wants to lose weight, how does your book help?
4. Tell us about why cholesterol is bad?
5. Are you suggesting that for someone who does have cholesterol issues or heart disease brewing they really don’t have to worry about eggs?
6. Where do you come out on gluten?
7. How about dairy?
8. What is Pagan Diet?
9. How few people actually read labels?
10. How important is organic?
11. What is the one mandatory thing you want everyone out there to do as they rethink the food to eat?
This is auto-generated and may have mistakes. Please listen to the interview for accuracy.
[00:25] REENA JADHAV: Hi everyone, today’s superstar guest needs no introduction he is a ten time number one New York times bestselling author, he’s internationally recognized as a leader, a speaker and educator of course I call him a healthcare transformer, he’s the director of the Cleveland Clinic center for functional medicine, he’s a founder medical director of the altar wellness center, he’s the chairman of the board of the institute for functional medicine, the medical editor for the Huffington post and of course you probably have seen his handsome face on a television show including CBS this morning, the today show Good Morning America, CNN, the view, Katie and the doctor OZ show. You know what inspires me about this amazing healthcare reformer is that he believes we all deserve a life of vitality, that we have the potential to create it for ourselves and he has dedicated his entire life to tackling the root cause of chronic illness. I am talking about Dr. Mark Hyman, super excited to have Doctor Mark here with us today. Dr. Mark welcome; the biggest question I get over and over again is, I am so confused I read doctor Gundry’s book and it said this, I read Dr. Fran’s book and it said that and you know, I have heard something on the podcast from Dr. Mark Hyman and doctor Joel Klein, well there is agreement at some level there’s also some disagreement so there’s a lot of confusion out there on what the heck to follow. What do you suggest?
[02:05] DR. MARK HYMAN: It’s true you know, I think this is the biggest question I see from people as you know, what the heck should I eat? And that’s the reason why I wrote my new book called ‘food what the heck should I eat’, because I really wanted to address this question and I think there is a lot of reason we are confused. One is that, nutrition science is a very challenging field because it’s not easy to study; the best way to do a study on a particular diet is to put you know, 10,000 people on a diet lock them up in a hotel for 20 years, make sure they don’t eat anything else, another group lock them up and make sure they only eat another diet whatever the option control diet is and then see what happens. That study is never going to happen, so we have to go by with other types of research which it’s not as reliable, we call it observation research of population issues. It’s highly directed we can’t prove how and effects. There are other studies that are smaller studies the randomized control trials, there are basic science studies, we have to put together all the information with common sense and see what makes sense right, so I think this is really the problem with nutrition science. So the second thing is, people have their own perspectives right, and they get very attached to them; if you are a low fat vegan it becomes a religion that is not a science anymore, it becomes a belief and I think that’s challenging whether it’s you know, people who think you should eat paleo or vegan, they belief if you eat this way you are going to live long, if you eat the other way you are going to die and they can’t be both right. So the question is what do we know? So in 2018 I went through all the researches trying to make sense to it, looked at all the controversies and I came up with you know, what is just a common sense of to eating that reflects the science, reflects revolution in biology and helps us gets sorted; and the problem confusion is not just because we have different opinions or nutrition science is harder, it’s also because we have a very corrupt food system that drives policies and drives recommendations that are not based on science they are based on private profit. So for example you know, science has been corrupted by foodies which funds a lot of research. Cola funds the study on obesity; they are going to find soda plays no role. If the dairy council funds the study on milk they are going to find milk is the best thing to you know, to God and I think you know, this is shown over and over again. You get artificial sweetness studies, the studies are funded by the food industry which shows they are not a problem, 99% industries that are independently shows there is a problem, so that’s the other issue. Then it becomes government policy and the government is funded by the obvious and many cases it drives policy and drive recommendations for food labeling, to dietary guidelines, to ultra policies, subsidized commodity that cause people to be sick and fat. So we have a very corrupt system combined with challenging science, combined with a lot of egos and emotions about what is the right diet and all the truth in the middle gets lost and the consumers get often about what to eat, should we eat eggs or they are going to kill you, or should you eat whole grain only because they are healthy you know, what is the truth? So I went through each area of the foods that we eat not as ingredients but as foods. What about meat, what about poultry and eggs, what about fish, what about dairy, what about vegetables, fruits, nuts, seeds, beans, grains, drinks, like what should we be doing in each category that pick the best foods quality that creates the most health; and that’s one of the things people want to know and as soon as they get very practical like cheat sheet on what to do and I think I’m really happy with the book because I think I achieved that and I go through you know, each category and I go what the questions are we often get wrong, so nutritional is I go through what the things we know, what we don’t know, what are the mistakes we are you know, food area like fats for example and dairy and why we are in trouble; and its very well researched and we are 500 references and its really comprehensive but it’s also very readable.
[06:43] REENA JADHAV: How did you personalize it, because one of the thing I learned myself is that one size is not fit for all, all products are great unless you react to them and so how have you written the book such that its personalized specially when you say you have a cheat sheet how do I apply that to myself?
[07:02] DR. MARK HYMAN: Actually that’s a great question, so functional medicine which is what I practice is personalized medicine and its really about how do you find the right approach for you to create health and its different for everybody, there are some people for example that a very insulin resistance and by population over weight in are in some resistance. So this is a disease of carbohydrate intolerance, other people you know, may need more carbohydrates in a diet, some people have autoimmune inflammatory issues and they need to be on different diet, digestive issues they need again to be on different diet. So I do talk about that in the book and how you know, in certain cases whole grains can be great but not if you have xyz condition or certain people don’t do as well on high fat diets and they need customized on various things they have; so I think the whole idea, I have come up with is what works for most people and how do you customize it based on what’s going on for you.
[08:03] REENA JADHAV: Let’s talk about the biggest epidemic we are facing today which is obesity right, we have got a fat nation to be blunt and to some extent we know that food is the answer, making right choices, finding the foods that work for you verses the foods that everyone is telling you to eat. One of the things that has recently become a fact of course the keto diet, the keto diet can help you lose weight and of course it is a manipulation of the kinds of foods you eat which tends to be exactly what you are saying you know, get off the carbs for pretty much anybody keto is not personalized as said, if you just want to follow a keto diet here is the menu plan and its dominantly protein and fat heavy. So as someone who is reading your book and is overweight and has decided you know what, 2018 is the year that I’m going to lose that weight gosh done it. How will your book help?
[08:57] DR. MARK HYMAN: Well, the whole issue of why we are fat is really important one and I think and for most of the history of advising country we have focused on how much we are eating. We are eating too much, we are not exercising, US exercise more is the solution is calories in calories out, all calories are the same you know, 1800 calories of soda is the same as 1800 calories of broccoli or almonds and I have asked the chairman of Pepsi that question and is like ‘yeah they are’, they are the same and that’s their mantra which has actually been taken up by the government in our dietary guidelines, it’s taken by nutritionist, by doctors, by all major public health organizations and professional associations like American Nutritional Dietary Association, medical association, diabetic association, heart association and the truth is that the science is so clear that all calories are not equal and if you ask a five year old, a 1000 calories of broccoli is the same as 1000 calories of soda they are going to go, ‘ no’, but based on our guidelines that’s what we tell people. So we focus on how much we eat not what we eat, it turns out its the quality of food we eat matters far more than the quantity; and you can eat the same calories for example this has been studied for example by David Ludwig at Harvard where he has looked at same calories in the same people switching up different diets over different time periods, so crossover study, randomized control, crossover study very powerful study design, so basically testing different diets in the same people and see what happens to their metabolism and they found out 6% carbs 10% fats, so low fat requires a low fat diet vegan diet compared to high fat diet which is 60% fat, 10% carbs versus 10% fat, 60% carbs; the group that has the high fat diet their metabolism change, they actually burn 300 calories more a day, it’s like exercising an hour a day without getting off the coach and all their numbers got better, so their cholesterol got better, their inflammation got better, their sugar got better, their insulin got better even though they are eating exactly the same calories and I think there is much choices. So there was a recent study published on yesterday looking at a low calorie fat restricted diet compared to unrestricted not low calorie high fat diet for weight loss and the results show the high fat unrestricted calorie diet cause more weight loss over a year than the calorie restricted low fat diet. And I think this is a shock to me because fat has more calories and protein you want to have best calories so you get less fat, so it turns out that sugar and starch calories are driving insulin in the body which does a number of things, it makes you hungry, it stores fat in your fat cells, it locks the fat in there so it can’t get out and it slows your metabolism only opposite of what you want to happen when you kind of want to lose weight. And it’s why we were told 6 to 11 servings of pasta by the government and the food permanents in 1992 and we from 1980 when we got these guidelines to eat more carbs and less fat, so now what we see in normal rates in the city we are seeing higher rates of obese 70% are overweight, 40% have obesity its really scary and so I think you know this problem is really solvable, there are now researchers looking at ketogenic diets for type 2 diabetes, there was a guy who was a lead athletes there two of this guys [inaudible] who is really a brilliant scientist and doctor, was a lead athlete who would swim from LA to Canary island and he was in great shape but he noticed he was overweight and he was tested and he was pre-diabetic because he was having all this goose and card blotting to get to his exercise; another guy did the same thing a billionaire who sold his company said he was going to row his boat from California to Hawaii, extremely fit guys turns out he was diabetic for the same reason, and then he did some research and he found all this data on using higher fat diet in a company called Vita which now is reverses 97% of diabetes in insulin this is an heard off, this is not even possible in conventional medicine, so using food is a much more powerful drug and saying how to use it effectively is really the role of functional medicine and really what I talk about in the book food and what the hell should I eat, because I want people to understand how to actually use food as a drug and as medicine particularly in metabolism and weight loss, this is not difficult and the majority of people do not need to go on a ketogenic diet but if you are in the called hacks fasting and stopped eating you are going to have the exact same effects as a ketogenic diet which mimics fasting so it’s like a fasting mimicking diet it also prolongs longevity so I think there is still a whole caddie of people who believe that fat is the enemy that causes heart disease but the evidence is just not there and I think even the dietary guideline committee which is very conservative 2015 reviewed any restrictions on dietary fat and also removed any restriction on dietary cholesterol saying it’s not a nutrient concern any more.
[15:03] REENA JADHAV: So you know I feel like your book does a lot of myth busting as I call it, there is a truth bomb there. You have a completely different perspective on cholesterol, dietary cholesterol and you know what’s interesting is all this studies come out and guidelines come out you know, for the common person we never get to see this or hear this really internalized or implemented I think it just stays at that level of the professional of course the bureaucrats. So I like the fact that in your book you are bringing some relevant truths to the common person so we can catch up to with all the new research. Tell us a little bit about the cholesterol truth bomb.
[15:43] DR. MARK HYMAN: Well, I think you know we were told that you know, that cholesterol is bad, the cholesterol causes heart disease and you know, it’s just so stunning when we look at the history of this which I recorded in my book, which I actually talked about food what should I eat and in the 50s everybody was searching for what’s the cause for heart disease and so this idea came up that it might be what we are eating so doctor Enoch decided to study he was from Minnesota on six countries in Europe and look at their dietary patterns to see if he will find a coloration; he found a coloration between fat and heart disease and also saturated fat in the body and then he went later to do the seven country study to confirm the same thing, it was did in 22 countries and he ignored the other countries the other 50, like France for example which ate a diet rich in cream and butter and high fat and had of heart disease almost any other country, so it kind of contradicted the results and it’s an observation study so there is no way you can prove cause and effect. And then in the late 1960s and early 70s he did a study with a colleague which was part of this huge NIH center trials on heart disease and it did a study which can never be replicated today that was 9,000 mental patients in a mental institution that were randomized to either eating high saturated fat diet or high vegetable oil diet so he swapped like a very low saturated fat to see what happen; and on this study you can’t lock people up and give them different diet without consent and this is what they did back then. But the data was buried for 40 years because it contradicted what they believed in and they didn’t believe the study was accurate but the son of one of the researchers had all the data in his dads basement after he died and left it there and a couple of NIH researchers recovered it and last year published the study which was fascinating and what they found was when they randomized these two groups and y the way the randomized control trial is a way to prove cause and effect. The observation data like Ethan Kisen had done could not prove cause and effect it just shows a coloration which means other explanations right, every morning I wake up and the sun comes up I have nothing to do with the sun coming up but it is a 100% coloration, everyday I wake up the sun’s up right, it doesn’t mean I’m causing the sun to wake up and to rise; so this randomized control trial is the cause and effect study and they found the people who had the saturated fat did far better in fact they had far less heart attacks and deaths and the group that had the vegetable oil or the corn oil lay lower the cholesterol significantly they were worse in terms of their heart disease in fact for every 30 point drop in elide cholesterol which everybody believes causes heart disease, there was a 22% increase in heart attacks and death. So this study was completely contradicting everything that they believed about saturated fat was very bad. Now there are other studies and they are guaranteeing any analysis now saturated fat and heart disease and every single one shows there is no coloration. There was a study published in medicine a few years ago, 600,000 people 19 countries 72 studies review from randomized trials, top observation data, blood levels, fatty acids and they found there was no coloration between saturated fat and heart disease. It was caused from transfers and benefits from omega 3 fats, vegetables may not have been helpful, there was a problem and the author said this contradicts the hypothesis another study just published a pure study 135,000 people 10 years 5 continents 18 countries no coloration of saturated fat in fact there was an inverse coloration with animal fat and protein death and disease and heart disease and a positive coloration meaning it caused problems with cereal grains and carbohydrates. Another study 42 countries showed no coloration with fat or saturated fat, in fact inverse the opposite showed starch and carbs actually cause heart disease whereas fats and animal protein. So we don’t have to try and pick the data we have to look at the data and see what’s going on. And in my book I look at all these studies.
[20:37] REENA JADHAV: So are you suggesting that for someone who does have cholesterol issues or heart disease brewing they really don’t any more have to worry about the egg York?
[20:47] DR. MARK HYMAN: No, in fact there was really no good data showing that dietary cholesterol was the problem it just was built by association right? It was an issue so.
[20:58] REENA JADHAV: Let’s talk about a few more food items that are in question this days-gluten. Where do you come out in gluten? Yes, no if no what are the issues with it?
[21:09] DR. MARK HYMAN: Yeah so, I think that gluten is a big issue and I think everybody is now gluten free and people don’t even know what gluten is they just think it is healthier and the latest fat. The bad news is that gluten free is usually bad for you, if it is a gluten free cake, a gluten free cookie, or gluten free pasta it’s still all starch and carbs right? So then it doesn’t make it healthier. An avocado is gluten free, an egg is gluten free and a piece of grass fed beef is gluten free those are all gluten free and the thing is we have seen a 400% increase in celiac disease over the last 50 years.
[21:42] REENA JADHAV: And why is that?
[21:43] DR. MARK HYMAN: And I think there are a lot of reasons for that. We have changed our diet dramatically; we have eaten much more highly processed food, low on fiber, high in starch and sugar full of all food additives and tend to cause leaky guts. We have seen increases in C-section, use for antibiotics, asthma-blocking drugs and inflammatory drugs all, which I call gut bursting drugs and all these damages plus environmental toxins. All these damage our gut and then the gut breaks down we call it leaky gut and that leads to systemic inflammation and gluten leaks in and it’s a very inflammatory protein. We also changed our gluten; we are not eating the air loam wheat that we all ate 120 years ago. We are eating industrialized highly hybridized not GMO but highly hybridized wheat that also has much more gluten proteins and it’s much more inflammatory, its much higher level of starch on top of that its sprayed with glycosides before harvest. It’s exfoliated so that it’s used to harvest but it created high levels of glycosides which is affecting our gut microbiome and also it has calcium proponent which is a preservative that has a lot of negative neurological effects and adversely affects our gut. So there are a lot of reasons that gluten is an issue I mean if you are worried you can do a test or you can do an elimination diet. If you have any chronic illness, it’s the first thing I think of checking with people because it can lead to all sorts of problems but I think it’s a no.
[23:13] REENA JADHAV: It’s a no in your book it says that stay away if possible.
[23:15] DR. MARK HYMAN: Not for everybody all the time for example like this whole carnal dried bread which is actually pretty healthy if you don’t have gluten issues it’s not a kind of a weed it’s a traditional rile it has a lot of linnets in it, a lot of nutrients, help metabolism in many ways. So I am not at 100% no I just said if you have any chronic disease, if you have an inflammatory disease, if you have obesity, if you have gut issues or auto immune disease this is really where I start to so look careful at it right? I think we should look at what we are eating you want to eat air loam wheat that’s fine, you can get acorn wheat, there’s acorn pasta now there’s great kinds of options so it depends on you but I think I would say it’s not necessarily health food. In fact, Lycian Fasano who is the top celiac and gluten guy in the world at Harvard, basically said anybody who eats gluten creates some little leaky gut even if they don’t have a real set of symptom problems from it.
[24:09] REENA JADHAV: How about dairy?
[24:13] DR. MARK HYMAN: Dairy is another big copy covered in the book and I think we are the only population after weaning that consumes milk. 75% of the world’s population is lactose intolerant and we have hybridized the wheat I mean the wheat we also hybridized the cows so we have mono cows that are essentially all the same. They are not called the airline cows of yester year. And the casing for example is very different there is A1 casing, which is very inflammatory causing autoimmune disease, allergies, and gut issues in so many people as close to 2A casing which is more some of the traditional cows and also is in more goat milk or sheep milk. I also talked about some of the data on various concerning about its adverse effects on inflammation and gut health and auto immunity in enzymology and asthma. It’s a huge issue and I think many people aren’t told enough including the area two big culprits when it comes to information in chronic disease and gut issues so I always trade careful as a doctor to make sure I check that and I talk to you about trying the elimination diet. But there are ways to sort of consume dairy if you are able to tolerate it and you are healthy such as goat or sheep cheese, goat or sheep milk, if you are going to have grass fed dairy that is okay but again this grass fed doesn’t mean its okay. They milk pregnant cows- there is a lot of hormones in milk that can be cancer promoting and I think you can have grass fed butter which is gut less or grass fed ghee which is even better because there is no casing in a way in it and then that can be okay for many people.
[25:56] REENA JADHAV: Share with our listeners what is the pegan diet. What does it really mean for the individual who is listening in where they change starting tomorrow and why does it work?
[26:06] DR. MARK HYMAN: Well I was sitting on a panel with a couple of friends of mine one was Dr. Joe Khan who is a low fat vegan cardiologist and Dr. Frank Whitman who is more focused on paleo eating. Then we were arguing going at it and I was sitting in the middle and said guys if you are paleo and you are vegan I must be pegan that was a total joke and it caught on as a name and I began to think about it. I went home and said what am I actually saying and I realized that both camps have more in common than they have their differences and if you look at the common principles, the only areas of difference are whether you should eat animal protein or grains and beans. Everything else they agree on and I kind of went through and I kind of created a way of thinking about eating foods in each category that increase the best type of cancer and staying healthy. And the first principle there’s like 12 principles; the first principle is stay away from sugar and starch.
[27:10] REENA JADHAV: Is it all sugar because that is the other question. What about honey, what about half a pound of grapes? A grebe?
[27:17] DR. MARK HYMAN: So it’s a recreational drug. As long as you understand it as a drug that’s okay like you are going to have to kill it fine, you are not going to drink a bottle of tequila every day. In America we consume 152 pounds of sugar it’s almost half a pound a day per person that’s a far ecological dose that we have never consumed in the history of humanity right? So it’s not that sugar is evil, it’s just that the amount that we eat is extremely harmful and from an evolutionary perspective we have never consumed that much and that drives away gain insulin, chronic disease, heart disease, cancer, diabetes, dementia so and so many issues so anything that…
[28:01] REENA JADHAV: And it’s hard to get rid of Dr. Mark because it is in everything. Exactly so when I got sick that was the first thing right? They were like okay exactly what you are saying first thing gets rid of sugar because I am a sugar addict so I am admitting it on a public podcast I am a sugar addict.
[28:17] DR. MARK HYMAN: Everybody is. It’s a highly addictive it’s like if you look at rats they are all very addicted to intravenous cocaine. They can literally sit there on the lever and pump cocaine in their blood as often as they want. They will switch to sugar every time, they will get off the cocaine and switch to sugar and they will work 8 times harder to get the sugar than they will to get the cocaine that’s how powerful this is. And this has been documented with very sophisticated brain imaging and MRI’s and people eating sort of fake sweet tasting things and real sweet tasting things and it’s really frightening when you look at the biology that’s what my book candidly talks about. But it’s really about this whole idea of sugar so that’s the first thing and I mean any sugar, so flowers are also an issue. So whole grains are fine, whole grain flowers not so much right? So even if is a whole wheat bread it raises your blood sugar more than 2 table spoons of table sugar and everybody agrees on a low glycemic diet. There isn’t anybody in the nutritionists today that think we should be eating a high glycemic diet. The second is mostly plants everybody agrees we should be eating a lot of fruits and vegetables. We should be eating a whole ton of vegetables and that should be the majority of our diet whether you are paleo or vegan and it should be a lot of colored fruits and vegetables arguably non starchy foods. There is some controversy about that but it’s far than serving fruits and vegetables and it should be vegetables and fruits and it should be like one to two servings of fruits unlimited fruits because it contains sugar. We should not eat things that aren’t food right? Everybody agrees on that pesticide, antibiotics and hormones, GMO’s, chemicals, additives, preservatives, diets, artificial sweeteners and ingredients that are weird like polyethlene60 and diaminobenzene 40, sodium sulphites I mean and who knows what else. Hydroxyanisole, Benzoates I mean if this is in our food then we shouldn’t be eating. The average American eats 3 pounds of food additives a year. Whatever your nutritional philosophy nobody agrees we should be eating any of that.
[30:15] REENA JADHAV: So a big part of your diet would be doing eat out of a packaged goods because unfortunately there is just no way to prevent eating, consuming all of what you just mentioned if you are opening a package.
[30:24] DR. MARK HYMAN: Yeah there are exceptions right.
[30:27] REENA JADHAV: What brands do you like that is doing a good job?
[30:30] DR. MARK HYMAN: I like to go to thrivemarket.com where they have a whole array of products that are generally good for you. They don’t have all these wheat ingredients that are made for your food I mean a can of tomatoes there is tomatoes, water and salt. A can of sardines there is olive oil, sardines and salt you recognize all the ingredients they are all food it’s not that hard right? And I give talks at churches that’s really easy to think about it, what should you eat well? You should basically leave the food that is man-made and eat the food that God made I mean did God make a twinkling no. Did God make the Avocado? Yeah! It’s pretty easy you don’t have to worry about that.
[31:10] REENA JADHAV: But I think a big part of what you are saying is you have got to be a label reader. Do you know how a few people actually read labels?
[31:15] DR. MARK HYMAN: It’s hard to read labels. They are very confusing. They are meant to be deceptive. They are meant to have all kinds of health claims on them and to say high fiber, low fat, gluten free whatever if it has a claim it is going to be bad for you. Then the next principle is eating food with good healthy fats-omega 3 fats nobody disagrees with that sesame seeds, olive oil, avocados it’s hard for anybody who looks at science would disagree although there are people out there who were thinking how Ethan said how we should not be eating even olive oil or avocados or even nuts or seeds. I think this is really extreme but I think most people agree. Getting saturated fat from grass fed meat there is meat, grass butter and eggs, coconut oil, ghee, coconut butter there is some characteristic about that and I addressed that in the book but I think that’s what most people should be consuming. We want to stay away from most refined foods especially refined vegetable oils, nut and seed oil. We never consumed this before I don’t think we should be pouring them on everything like some people say and dairy I’d say limiting dairy, avoiding it and having grass fed ideally sheep and goat is better. Meat and animal products we probably shouldn’t think of meat as a condiment or condor-meat, grass fed only sustainably raised and I think there is a real belief that meat is causing environmental destruction and it’s true. Factory farming of animals destroying our soils, destroying our water supply, destroying our waterways is causing climate change for sure we shouldn’t be eating any factory farmed animal foods. That’s different than talking about animals in a permanent ecosystem that restores soil, protects carbon, protects our water from being depleted through sequential water in healthy soils. There is a lot win about this and it’s a great proclitic ground I would recommend and talks about these issues but even the guy who started café Gratitude which is one of the most famous vegan cafes went over and started eating sustainably raised meat because he realized this is part of an eco-system that is required to restore the soil. Because even organic farming and vegetables can destroy the soils. Low mercury and sustainably raised or harvested fish, another principle; avoiding gluten for the most parts, eating gluten free whole grains but not unlimited amounts of grains with starch so not 2 cups a day but maybe half a cup a day, same thing for beans and those are basically the principles of a pegan diet.
[33:48] REENA JADHAV: What about organic? How important is organic in your book?
[33:49] DR. MARK HYMAN: It is very important I think you know we are all toxic waste dumps and we are increasingly identifying these compounds affecting everything from autism and ADT to cancer obviously to diabetes, auto immune diseases, dementia these are wide spread Parkinson’s are wide spread parses that are in our environment, food and eating organic I think went possible is really important. Now the environment and working group and I am on the board the great website where they talk about the dirty dozen which is the dozen most contaminated fruits and vegetables and the clean 15, the least contaminated. So if you cannot afford organic you can be selective and make sure you only buy organic for the worst contaminated and the worst you can cut up like a banana its covered it’s got a skin, open it up you are not going to get the pesticides but I think we just have to be smart about that.
[34:49] REENA JADHAV: As we sign off Dr. Mark what is the one mandatory thing that you want everyone out there to do as they rethink the food they are going to be consuming in 2018?
[35:00] DR. MARK HYMAN: It’s pretty simple I would just us the rule that God made this, and man-made this. Is it food? And if it is an industrial food product I would put it back on the shelf and I think there are small companies that are making great foods and their advance is happening but the way we can change the system. How our food is grown, how our food is processed, produced, sold and marketed. These are all things that we have control, we don’t think that we have power but we do because when you use your dollars at the grocery store, or in any place you are going to buy food, you are making an impact on what happens. Imagine if everybody in the world for a week stops eating anything that came from fast foods or was a commodity crop that was processed in any way and you say real food it would collapse.
[35:57] REENA JADHAV: You are absolutely right I think one of the way we are not doing is asserting the power we have to change the food system by making the right choices at the grocery store. You are absolutely right and I think this is part of what I am trying to do with Bony at the food is trying to do go educate everyone out there. They go make better decisions because we can absolutely change how these industries can be run like stop buying the junkies and they will stop making these.
[36:23] DR. MARK HYMAN: That’s right exactly.
[36:26] REENA JADHAV: Dr. Mark this has been fantastic. Thank you so much for your time and we will be very looking forward to reading the book.
[36:31] DR. MARK HYMAN: Thank you so much everybody and you go to foodthebook.com and I have got free trailers of the book and also cooking videos and bonus things you can get and its all free.
[36:44] REENA JADHAV: Tell us where again and we will put it in the show.
[36:45] DR. MARK HYMAN: Foodthebook.com.
[36:48] REENA JADHAV: Foodthebook.com that is great. Thank you so much again.
[36:53] DR. MARK HYMAN: Thank you.
[36:53] REENA JADHAV: And for the rest of you keep smiling I will see you on the next podcast.
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