drmarkhyman
Mark Hyman, M.D.
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International leader in the field of functional medicine 🩺 Check out my podcast
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Did you know that when it comes to physical health, grateful people have been found to have fewer aches and pains and take better care of themselves in general?
Gratitude is also linked to better sleep, with both better sleep quality and duration being linked to a grateful attitude.
This same outlook has been linked to higher levels of self-esteem and it can also help us make new friends: Thanking an acquaintance encourages them to pursue an ongoing relationship with you, as it sends the signal that there is potential for a high-quality relationship to be formed.
Dr. Michael Murray discusses why gratitude is one of the most common traits he’s found in people with long lives.
You can listen to the full episode on The Doctor’s Farmacy.
#drmarkhyman #longevity #aging #emotionalhealth #gratitude #gratitudepractice
Gratitude is also linked to better sleep, with both better sleep quality and duration being linked to a grateful attitude.
This same outlook has been linked to higher levels of self-esteem and it can also help us make new friends: Thanking an acquaintance encourages them to pursue an ongoing relationship with you, as it sends the signal that there is potential for a high-quality relationship to be formed.
Dr. Michael Murray discusses why gratitude is one of the most common traits he’s found in people with long lives.
You can listen to the full episode on The Doctor’s Farmacy.
#drmarkhyman #longevity #aging #emotionalhealth #gratitude #gratitudepractice
This is one of my favorite dips to pair with veggies and it takes less than 30 minutes to make. If you want super simple recipes for busy people that take less than 30 minutes, sign up for Mark's Kitchen (my recipe newsletter): drhyman.com/kitchen (http://drhyman.com/kitchen).
Whipped Garlic Dill Dip
3/4 cup fresh garlic cloves, peeled
1/2 teaspoon sea salt
1 1/2 tablespoons ground flax seeds
1 cup avocado oil
1/3 cup fresh squeezed lemon juice
1/3 cup fresh dill
Preparation:
1. Use fresh garlic that doesn’t have any green sprouts. Slice off the base of each clove and soak the cloves in ice water for 30 minutes, this removes bitterness. This process can be done up to 24 hours in advance and kept in the refrigerator.
2. Drain the garlic. Combine the garlic, salt, and flax in a food processor (high-speed blenders are not optimal for this). Mix the garlic while slowly pouring in half of the oil, one tablespoon at a time. Scrape down the sides as necessary. Reserve the other half of the oil for the next step.
3. Once the garlic and oil have emulsified, alternate between adding lemon juice and the rest of the remaining oil while continuing to mix.
4. Toss the dill fronds into the processor, pulse several times until it is lightly chopped and mixed into the whipped garlic.
#drmarkhyman #recipe #healthyrecipe #healthydip
Whipped Garlic Dill Dip
3/4 cup fresh garlic cloves, peeled
1/2 teaspoon sea salt
1 1/2 tablespoons ground flax seeds
1 cup avocado oil
1/3 cup fresh squeezed lemon juice
1/3 cup fresh dill
Preparation:
1. Use fresh garlic that doesn’t have any green sprouts. Slice off the base of each clove and soak the cloves in ice water for 30 minutes, this removes bitterness. This process can be done up to 24 hours in advance and kept in the refrigerator.
2. Drain the garlic. Combine the garlic, salt, and flax in a food processor (high-speed blenders are not optimal for this). Mix the garlic while slowly pouring in half of the oil, one tablespoon at a time. Scrape down the sides as necessary. Reserve the other half of the oil for the next step.
3. Once the garlic and oil have emulsified, alternate between adding lemon juice and the rest of the remaining oil while continuing to mix.
4. Toss the dill fronds into the processor, pulse several times until it is lightly chopped and mixed into the whipped garlic.
#drmarkhyman #recipe #healthyrecipe #healthydip
Genes are our hardware and epigenetics are like software. Our software is something that can be changed and upgraded, it doesn’t have to be static.
We can upgrade our epigenetics through inputs such as our social connections, the quality of our sleep, stress, exercise, and diet.
In my most recent episode of The Doctor’s Farmacy, I sat down with my good friend, Dave Asprey, to talk about how to upgrade our metabolism, stress response, strength, and brain health while radically reducing the amount of effort it takes to get there.
You can find the full episode on your favorite podcast app.
#drmarkhyman #epigenetics #genes
We can upgrade our epigenetics through inputs such as our social connections, the quality of our sleep, stress, exercise, and diet.
In my most recent episode of The Doctor’s Farmacy, I sat down with my good friend, Dave Asprey, to talk about how to upgrade our metabolism, stress response, strength, and brain health while radically reducing the amount of effort it takes to get there.
You can find the full episode on your favorite podcast app.
#drmarkhyman #epigenetics #genes
While there are many reasons that could account for occasional sleepless nights or a few days of having trouble focusing on the job, if you find yourself having persistent sleep-related issues, it could be that your circadian rhythms are out of balance.
So what can you do when your body’s internal clockwork gets off?
Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance.
And the biggest piece of advice to fix your circadian rhythm I can give you, is to aim for at least 20 minutes of sunshine every day, preferably in the morning. This triggers your brain to release chemicals that regulate sleep cycles.
Avoid computers, smart phones, tablets and television one or two hours before bed. You might also try low blue light exposure for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increase melatonin.
For more sleep tips, check out the full episode on The Doctor’s Farmacy.
#drmarkhyman #sleep #circadianrhythm #light #bluelight #sleepschedule
So what can you do when your body’s internal clockwork gets off?
Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance.
And the biggest piece of advice to fix your circadian rhythm I can give you, is to aim for at least 20 minutes of sunshine every day, preferably in the morning. This triggers your brain to release chemicals that regulate sleep cycles.
Avoid computers, smart phones, tablets and television one or two hours before bed. You might also try low blue light exposure for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increase melatonin.
For more sleep tips, check out the full episode on The Doctor’s Farmacy.
#drmarkhyman #sleep #circadianrhythm #light #bluelight #sleepschedule
If you want all my favorite smoothie recipes, sign up for my Mark’s Kitchen newsletter here: DrHyman.com/Kitchen
Ingredients:
1 scoop no-sugar-added vanilla protein powder or 2 scoops collagen powder (I like my super simple protein)
1 ½ tablespoons poppy seeds
¼ cup frozen zucchini
¼ cup frozen cauliflower
1 tablespoon almond butter or cashew butter
¾ teaspoon vanilla extract
1 lemon, juiced and zested
1 cup non-dairy milk, unsweetened
4-6 ice cubes
1. Add all of the smoothie ingredients into a blender and purée until smooth. To serve, pour the smoothie into a glass and top with extra poppy seeds and lemon zest for garnish.
#recipe #drmarkhyman #healthyrecipe #smoothie
Ingredients:
1 scoop no-sugar-added vanilla protein powder or 2 scoops collagen powder (I like my super simple protein)
1 ½ tablespoons poppy seeds
¼ cup frozen zucchini
¼ cup frozen cauliflower
1 tablespoon almond butter or cashew butter
¾ teaspoon vanilla extract
1 lemon, juiced and zested
1 cup non-dairy milk, unsweetened
4-6 ice cubes
1. Add all of the smoothie ingredients into a blender and purée until smooth. To serve, pour the smoothie into a glass and top with extra poppy seeds and lemon zest for garnish.
#recipe #drmarkhyman #healthyrecipe #smoothie
Chronic stress has become epidemic in our society where faster is better and we attempt to pack more obligations into our ever-expanding schedules. In the face of chronic stress, insulin increases and your adrenal glands release hormones like adrenaline and cortisol.
These hormones flood your system, raising your heart rate, increasing your blood pressure, increasing belly fat storage, and affecting our sleep. And we now know that sleep is a major cornerstone of health.
So what steps can we take to manage stress?
You can try find ways throughout the day to manage your stress. This could be through meditation, deep breathing techniques, a hot bath, a massage, or short walk outside.
What’s your favorite way to relax?
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #sleep #cortisol #stress
These hormones flood your system, raising your heart rate, increasing your blood pressure, increasing belly fat storage, and affecting our sleep. And we now know that sleep is a major cornerstone of health.
So what steps can we take to manage stress?
You can try find ways throughout the day to manage your stress. This could be through meditation, deep breathing techniques, a hot bath, a massage, or short walk outside.
What’s your favorite way to relax?
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #sleep #cortisol #stress
This mushroom buckwheat ramen is one of my favorite comfort meals and I think you'll love it too.
Every week my team and I put out two recipes - a Tuesday recipe which takes 30 mins or less and minimal ingredients and a Saturday recipe for any chef or novice. I might be biased but we have the best recipes. If you want this recipe and more sign up for Marks Kitchen here: DrHyman.com/Kitchen
And you can find the full recipe here: https://bit.ly/buckwheat-ramen
#drmarkhyman #healthyrecipes #healthydinner #recipe
Every week my team and I put out two recipes - a Tuesday recipe which takes 30 mins or less and minimal ingredients and a Saturday recipe for any chef or novice. I might be biased but we have the best recipes. If you want this recipe and more sign up for Marks Kitchen here: DrHyman.com/Kitchen
And you can find the full recipe here: https://bit.ly/buckwheat-ramen
#drmarkhyman #healthyrecipes #healthydinner #recipe
Jessie Inchauspe shares two questions you can ask yourself in order to know whether you might be experiencing high blood sugar.
Dysfunction in our metabolic health paves the road for chronic disease. That’s why it’s so important to regulate our blood sugar and insulin responses.
Jessie and I talk about the symptoms and conditions linked to glucose dysregulation and what exactly happens in our bodies when we experience a glucose spike.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #glucosegoddess #bloodsugar #bloodsugarbalance
Dysfunction in our metabolic health paves the road for chronic disease. That’s why it’s so important to regulate our blood sugar and insulin responses.
Jessie and I talk about the symptoms and conditions linked to glucose dysregulation and what exactly happens in our bodies when we experience a glucose spike.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #glucosegoddess #bloodsugar #bloodsugarbalance
These crispy egg wraps are so easy to make and so delicious. For more recipes like this, sign up for my recipe newsletter, Mark’s Kitchen. DrHyman.com/Kitchen
Egg Wrap Ingredients:
Olive Oil for greasing pan
4 rice paper sheets
8 large pasture-raised eggs
¼ teaspoon sea salt, divided
¼ teaspoon fresh ground black pepper, divided
Salad Ingredients:
4 Persian cucumbers, finely chopped
16 cherry tomatoes, sliced
¼ red onion, finely chopped
16 black olives, pitted and sliced
3 tablespoons lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
1. Heat a frying pan over medium heat and lightly coat with olive oil.
2. Once the pan is hot, place one rice paper in the hot pan, crack two eggs on top of the rice paper, and season with salt and pepper (divided accordingly between all the servings).
3. Allow the rice paper to soften slightly, then fold it in half using a spatula. Press the wrap down with the spatula to slightly flatten it and fry for 1 minute. Flip the wrap and fry for 1 more minute. Remove from heat (you can keep warm in the toaster oven) and repeat with the remaining wraps.
4. Add all of the salad ingredients to a bowl and toss until well combined.
5. Serve the egg wraps warm with the salad on the side.
#drmarkhyman #healthyrecipes #healthybreakfast #recipe
Egg Wrap Ingredients:
Olive Oil for greasing pan
4 rice paper sheets
8 large pasture-raised eggs
¼ teaspoon sea salt, divided
¼ teaspoon fresh ground black pepper, divided
Salad Ingredients:
4 Persian cucumbers, finely chopped
16 cherry tomatoes, sliced
¼ red onion, finely chopped
16 black olives, pitted and sliced
3 tablespoons lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
1. Heat a frying pan over medium heat and lightly coat with olive oil.
2. Once the pan is hot, place one rice paper in the hot pan, crack two eggs on top of the rice paper, and season with salt and pepper (divided accordingly between all the servings).
3. Allow the rice paper to soften slightly, then fold it in half using a spatula. Press the wrap down with the spatula to slightly flatten it and fry for 1 minute. Flip the wrap and fry for 1 more minute. Remove from heat (you can keep warm in the toaster oven) and repeat with the remaining wraps.
4. Add all of the salad ingredients to a bowl and toss until well combined.
5. Serve the egg wraps warm with the salad on the side.
#drmarkhyman #healthyrecipes #healthybreakfast #recipe
Stress can have an incredibly negative effect on your thyroid, and not only that but it can increase inflammation, raise your blood pressure, create insulin resistance, cause weight gain, and much more.
To remedy chronic stress, incorporate what I call active relaxation. That can be meditation, yoga, deep breathing techniques, taking a bath, or going for a walk.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #weightloss #stress #cortisol
To remedy chronic stress, incorporate what I call active relaxation. That can be meditation, yoga, deep breathing techniques, taking a bath, or going for a walk.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #weightloss #stress #cortisol
Dr. Jeffrey Bland and I talk about the incredible world of phytochemicals, which science is just starting to crack open, and how these plant compounds are the key to avoiding and reversing chronic disease.
You can listen to the full episode on The Doctor’s Farmacy.
#phytonutrients #foodismedicine #drmarkhyman
You can listen to the full episode on The Doctor’s Farmacy.
#phytonutrients #foodismedicine #drmarkhyman
Thyroid disease affects one in five women and one in ten men, yet 50 percent of people with thyroid disease go undiagnosed. The main role of thyroid hormone is to stimulate metabolism, and it affects almost every function of the body. That’s why thyroid imbalance can cause so many different symptoms.
In today’s episode of my series I’m calling Health Bites, I talk all about three big hormone disruptors: thyroid, cortisol, and sex hormones.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #thyroid #hormones
In today’s episode of my series I’m calling Health Bites, I talk all about three big hormone disruptors: thyroid, cortisol, and sex hormones.
You can find the full episode on The Doctor’s Farmacy.
#drmarkhyman #thyroid #hormones
Dr. Jeffrey Bland discusses what we're learning about epigenetic remodeling. He also explains the way our genes are expressed depending on what we eat, our thoughts and beliefs, and our community, along with how these all directly relate to our biological aging. You can listen to the full episode on The Doctor’s Farmacy.
#drmarkhyman #jeffreybland #aging #longevity
#drmarkhyman #jeffreybland #aging #longevity
Every Tuesday and Saturday my team and I send out mouth-watering recipes like these double chocolate brownies. If you’re not subscribed to my Mark’s Kitchen newsletter, you’re missing out! Sign up here:
DrHyman.com/Kitchen
Ingredients:
2 cups natural almond butter, preferably crunchy
1 ¼ cups no sugar added chocolate protein powder
¼ cup hemp seeds
½ cup monk fruit maple syrup
¼ teaspoon Himalayan salt
2 ounces 100% cacao dark chocolate, unsweetened
1 tablespoon coconut oil
1. Add the almond butter, protein powder, hemp seeds, and monk fruit syrup to a large bowl.
2. Using your hands, bring the ingredients together into a smooth ball of dough. If it seems a bit too dry, add one tablespoon of water at a time until it comes together.
3. Transfer the almond butter dough into a parchment paper lined 8x8 baking dish. Press the dough out into a flat and even layer. Transfer the pan to the refrigerator and chill for 30 minutes.
4. Once firm, remove from the fridge and cut into 15 bars. Place on a wire rack over a tray.
5. Melt the chocolate along with the coconut oil using a double boiler. Drizzle the melted chocolate over the bars with a spoon or piping bag. Transfer the bars to the fridge for 5 minutes to allow the chocolate to set. Enjoy and store the extra bars in the fridge for up to one month in a covered container.
#drmarkhyman #healthyrecipes #healthytreat #recipe
DrHyman.com/Kitchen
Ingredients:
2 cups natural almond butter, preferably crunchy
1 ¼ cups no sugar added chocolate protein powder
¼ cup hemp seeds
½ cup monk fruit maple syrup
¼ teaspoon Himalayan salt
2 ounces 100% cacao dark chocolate, unsweetened
1 tablespoon coconut oil
1. Add the almond butter, protein powder, hemp seeds, and monk fruit syrup to a large bowl.
2. Using your hands, bring the ingredients together into a smooth ball of dough. If it seems a bit too dry, add one tablespoon of water at a time until it comes together.
3. Transfer the almond butter dough into a parchment paper lined 8x8 baking dish. Press the dough out into a flat and even layer. Transfer the pan to the refrigerator and chill for 30 minutes.
4. Once firm, remove from the fridge and cut into 15 bars. Place on a wire rack over a tray.
5. Melt the chocolate along with the coconut oil using a double boiler. Drizzle the melted chocolate over the bars with a spoon or piping bag. Transfer the bars to the fridge for 5 minutes to allow the chocolate to set. Enjoy and store the extra bars in the fridge for up to one month in a covered container.
#drmarkhyman #healthyrecipes #healthytreat #recipe
The only way to take advantage of the disease-fighting compounds found in real, whole food. We can do this by focusing on the quality of our food and avoiding ultra-processed food.
Eat deeply colorful plant foods, organic and grass-fed meats, and wild fatty fish which are all abundant in compounds that protect our cells and fight off invaders.
Every time you take a bite of food, consider that you are programming your biology for health or disease.
Listen to the full episode on The Doctor’s Farmacy.
#drmarkhyman #nutrition #diet #foodismedicine
Eat deeply colorful plant foods, organic and grass-fed meats, and wild fatty fish which are all abundant in compounds that protect our cells and fight off invaders.
Every time you take a bite of food, consider that you are programming your biology for health or disease.
Listen to the full episode on The Doctor’s Farmacy.
#drmarkhyman #nutrition #diet #foodismedicine