6 Mark Hyman Diet Tips for Unstoppable Health Body | Mindvalley Blog (2023)

Have you ever heard of the Mark Hyman diet?

If not, don’t worry.

In this article, we hope to use the outstanding work of Dr. Mark Hyman to revolutionize the way you think about health.

There are so many people today who are struggling with their health. Whether they struggle with weight and fitness or deal with chronic disease, maintaining good health is a struggle for people of all ages and backgrounds.

But one of the most difficult parts about maintaining your health is the fact that many people don’t realize they are unhealthy until they notice symptoms or side effects of the disease.

This is not how you want to live.

There is a difference between chasing symptoms and actually taking care of your body.

You want to focus on keeping your body as healthy as possible so that your system can stay up and running the way that it should be. This way, your body can heal itself as it was designed to.

This is the foundation of the functional medicine movement, which encourages people to take control of their health by giving their bodies what they need to thrive.

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What Is the Mark Hyman Diet?

The most powerful medicine is at the end of your fork. Food is more powerful than anything in your medicine cabinet.

— Dr. Mark Hyman

At the forefront of the functional medicine movement is Dr. Mark Hyman from the Institute of Functional Medicine. Mark Hyman is an MD and doctor of functional medicine, as well as a best-selling author of over 10 books on diet, health, and functional medicine.

The Mark Hyman diet, which was made famous by his book Eat Fat, Get Thin, has helped thousands of people learn how to change the way they look at fat.

Hyman revealed that there’s a big difference between unhealthy fats and real, wholesome, healthy fats. The Mark Hyman Diet encourages people to eat real food to take care of their bodies and maintain their health.

Is Dr. Mark Hyman keto?

While Mark Hyman recognizes the power and health benefits of the keto diet, the Mark Hyman diet is somewhat different.

Mark Hyman describes his diet as a cross between paleo and vegan. He calls it: the Pegan diet.

What can you eat on a pegan diet?

The Pegan diet combines elements of both paleo and vegan eating.

Mark Hyman’s diet focuses on the whole, plant-based foods that are the focus of vegan eating. But you also throw in nonindustrial meat, fish, and honey that’s accessible through paleo eating.

So, what can you eat? Well, essentially, you eat vegetables, fruits, nuts, seeds, meat, fish, and eggs. And you avoid dairy, grains, legumes, sugar, and processed foods.

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What supplements does Mark Hyman recommend?

Following Mark Hyman’s diet means you should be able to gain most of the vitamins and minerals you need from your food.

But to help make sure you’re at the top of your game, consider adding vitamin D3, Omega-3, Magnesium, Chromium, and PGX into your daily routine.

What can you eat on the 10-day cleanse?

Mark Hyman’s cleanse, The Blood Sugar Solution 10-Day Detox, is based on Hyman’s assertion that low insulin levels are the key to lasting health (and weight loss).

And a full 10-day reset may be just what your body needs.

On The Blood Sugar Solution 10-Day Detox, you must eliminate all grains, sugars, beans, legumes, coffee, and alcohol. Basically, anything that spikes your blood sugar levels.

The 10-Day Detox closely follows many of Mark Hyman’s diet protocols but bumps them up another level with supplementary lifestyle changes that include digital detoxing, Epsom salt baths, and daily exercise.

If you’re looking for more on this topic, be sure to explore Mark Hyman’s books on the subject, including Eat Fat, Get Thin.

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6 Diet Tips by Dr. Mark Hyman to Change Your Life

Nothing tastes as good as health and longevity feels.

— Eric Edmeades, trainer of Mindvalley’s WILDFIT Quest

Ready to tackle a few of Dr. Hyman’s diet and lifestyle tips? Here are 7 ways to incorporate some greater health into your daily world.

1. Get rid of the sugar

There is perhaps nothing as dangerous to your health as sugar.

In his book, Eat Fat, Get Thin, Dr. Mark Hyman goes into great detail about the impact that sugar can have on our bodies and our health.

Americans are eating more sugar than ever before and the problem is that sugar increases our body’s insulin production, and insulin freezes fat.

Not only does sugar cause us to hold onto extra fat, but it can also increase our chances of getting acne, cancer, diabetes, and Alzheimer’s.

Sugar is everywhere, especially in processed foods. But according to the Mark Hyman Diet, sugar should make up less than 10% of our diet.

Start paying attention to how much sugar you eat. You may be surprised to find just how much you consume on a daily basis.

2. Add more fiber

Fiber is such an important part of our diet, yet the average person simply isn’t getting enough.

According to Dr. Mark Hyman, in Eat Fat, Get Thin, when Americans were eating more natural, healthy foods, we used to get, on average, around 150 grams of fiber per day. Now, the average person is only getting around 8 grams per day.

Fiber can be found in a number of natural foods, especially vegetables and leafy greens.

In fact, according to the Mark Hyman Diet, a great way to make sure that you are getting enough fiber in your diet is to make sure every plate you eat is made up of 75% vegetables.

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3. Consider a detox

Want to reset your system and get rid of disease symptoms? Consider a detox.

While many people are understandably apprehensive about detoxes, they are one of the best things you can do for your health. And, they aren’t just about losing weight, they are all about flushing your system and removing all of the chemicals that are impacting your health.

In his book, 10 Day Detox,Dr. Mark Hyman suggests just ten days to reset the entire system and promises you will start feeling and seeing the changes. In fact, according to Hyman, his readers saw on average a 62% reduction in their disease symptoms.

4. Avoid soda at all costs

This ties into avoiding soda, but it is such an important part of Dr. Mark Hyman’s diet suggestions, that it deserves a spot of its own. There are so many people who think that just switching to diet soda or zero-calorie soda, or just having soda every once in a while is enough of a change.

This is not enough. You need to avoid soda at all costs.

Dr. Mark Hyman literally refers to soda as liquid death because it really is that bad for you. Soda consumption is the number one cause of obesity in children. Drinking just one can of soda increases the risk of diabetes by 65% in children and by 80% in women.

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5. Get an oil change

One of the easiest ways to make some positive changes in your health is to start with your oil. We use so much oil each and every day, especially when cooking, but many people are using the wrong type of oil.

Remove the other cooking oils in your home and add coconut oil and extra virgin olive oil to your pantry.These are the oils that you need to cook with.

So many people have a fear of fat because they think they will gain weight.

However, most people need to be eating more, healthy fats in order to not only get healthier but to maintain a healthier weight. This is the entire premise of Dr. Mark Hyman’s Eat Fat, Get Thin book. Don’t be afraid of fat, or afraid of oil, just make sure you are only consuming the good stuff, not the bad.

6. Take supplements

Not everyone subscribes to the idea that you should take daily supplements, but you should be taking the right supplements every single day.

By working with a functional medicine doctor like Dr. Mark Hyman, you can get more personalized insight on what supplements you need to be taking to address your specific health issues.

However, there are some supplements that everyone should be taking to stay their healthiest.

It is always best to try to get your nutrients from real, healthy foods instead of pills, but there are still three supplements everyone should be taking: a good multivitamin, a fish oil (for Omega 3), and vitamin D.

Other general supplements to consider for better overall health include green tea, black pepper, resveratrol, curcumin, carnitine, and lipoic acid.

Keep these 7 essential health tips in mind if you want to start naturally improving your health by eating the right things and avoiding the wrong things in your diet.

For more information by Dr. Mark Hyman on the intense importance of food, check out his brilliant talk about Mindvalley’s A-Fest Greece:

Level Up Your Health

Health is wealth, as the saying goes. Because what good is a car when the engine is always on the fritz?

If you’re looking to level up your health, look no further than Mindvalley. We have experts like
Eric Edmeades, author of the WildFit Quest, can guide you to rethink what you eat so you can live a life of greatness and longevity.


What diet is recommended by Dr Mark Hyman? ›

Hyman's Pegan Diet combines the best aspects of the Paleo diet with a vegan diet that's good for the brain, body, and planet. It includes low-sugar fruits, low-starch vegetables, nuts, seeds, pasture-raised eggs and grass-fed meats, and omits anything with added sugar.

What are the best fruits to eat Dr Hyman? ›

Hyman especially recommends stocking up on are ones that are low-glycemic, which don't spike blood sugar as much. His all-time favorite fruit to consume on the reg? Berries! They're especially good for both heart and brain health because they're loaded with antioxidants.

How much protein does Mark Hyman need daily? ›

The RDA, or recommended dietary allowance, is 0.8 grams of protein per kilogram of body weight per day. To easily calculate your own RDA for protein, just multiply your weight in pounds by 0.36. For someone who is 150 pounds, that would be 54 grams of protein.

What are healthy carbs Mark Hyman? ›

As insulin sensitivity improves, you can increase your consumption of natural carbohydrates to 30-50 grams per meal. Choose primarily from starchy vegetables, whole grains, legumes, fruit and yogurt. Reduce refined carbohydrates and sugars.

What is the number 1 ranked diet? ›

It's the beginning of January, aka diet season, and the rankings are in: U.S. News & World Report just released its top diets for 2023. The winner? (Drumroll, please.) Out of 24 diets, the Mediterranean diet is No. 1 for the sixth year in a row.

Is oatmeal healthy Mark Hyman? ›

Oatmeal is a healthy breakfast choice.

“When you start your day with sugar, you kick off an addictive cycle of sugar and carb cravings that will last all day long,” writes Hyman in his book.

What does Dr Hyman recommend for breakfast? ›

Grab-and-Go Breakfasts
  • 3 tablespoons whole chia seeds.
  • 1/4 teaspoon ground cardamom.
  • 1/2 cup warm filtered water or warm nut milk.
  • 1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)
  • 2 tablespoons hemp seeds (can substitute toasted or raw pumpkin or sunflower seeds)
Aug 8, 2017

What is the best fruit to eat every morning? ›

Best fruits for breakfast
  • Citrus breakfast: orange, lemon, lime, grapefruit. ...
  • Exotic twist for your morning meal: banana, mango, pineapple, coconut. ...
  • Berries extravaganza: strawberries, blueberries, raspberries. ...
  • Amazing stone fruits: cherries, peaches, plums.

What is the number 1 healthy fruit? ›

1. Lemons. Share on Pinterest Lemons contain vitamin C and other antioxidants that benefit health. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits.

What vitamins does Dr Mark Hyman recommend? ›

Antioxidants such as vitamin E, C, and selenium are also important as they may help reduce oxidative stress, which is a significant cause of diabesity. The vitamin D deficiency is epidemic, with up to 80 percent of modern day humans are deficient or suboptimal in their intake and blood levels.

What is the best daily protein intake? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Is Mark Hyman a keto? ›

Mark Hyman: He's a New York Times bestselling author of the Keto Reset Diet and his latest book Keto for Life, where he discusses how he combines the keto diet with a primal lifestyle for optimal health and longevity.

Is there a list of good carbs? ›

Whole grains, fruits, and vegetables are considered good carbs because they contain vitamins, minerals, and dietary fiber. In contrast, refined — or processed — carbs like white pasta, sugary drinks, and pastries have little or no nutritional value and should be consumed in moderation or not at all.

What are the good carbs that your body needs? ›

The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

How many carbs a day is healthy? ›

The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

What is the simplest diet you can live on? ›

Under the diet, each meal should consist of four handfuls of food — one handful of protein, one of carbohydrates, and two of vegetables — plus a spoonful of fat. This means no calorie counting or weighing food portions, which can be difficult if you're on the go or don't own kitchen scales.

What is the healthiest diet in the world 2022? ›

In 2022, U.S. News & World Report also ranked the Mediterranean Diet the Best Plant-Based Diet, the Best Heart-Healthy Diet, Best Diabetes Diet, Best Diet for Healthy Eating, and the Easiest Diet to Follow. The rankings are determined by a panel of nutrition, heart health, diabetes, and weight loss specialists.

Are eggs the healthiest breakfast? ›

Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.

What cut of oatmeal is the healthiest? ›

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

What does Oprah have for breakfast? ›

What Oprah Eats in a Day
  • Breakfast. Nearly every day begins with eggs of some sort, often one yolk and two whites. ...
  • Lunch. The midday meal is generally light, Oprah told Entertainment Weekly, with soup and salad—with a cautious eye on the oil (1 teaspoon). ...
  • Dinner. Dinner is where Oprah lets loose a bit more.
Dec 8, 2020

What does Mark Hyman say about oatmeal? ›

Oatmeal has been touted as heart-healthy because bran reduces cholesterol. The reality is that eating oatmeal in the morning spikes insulin and blood sugar which makes you hungry and promotes weight gain. For breakfast, swap oatmeal for a meal that will keep you satiated and energized.

Is oatmeal allowed on pegan diet? ›

Foods to avoid on the pegan diet

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt.

What are the 3 foods to quit? ›

What are the 3 foods to quit?
  • Processed Meats. Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. ...
  • Sugary Coffee Drinks. Gottfried recommends omitting sugary coffee drinks from your diet. ...
  • Sugary Cereals.

Which fruits Cannot be eaten together? ›

Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion. However, you can mix acidic with sub-acidic fruits. For a similar reason, you should not mix guavas and bananas.

What is one fruit you should eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

What is the unhealthiest fruit? ›

1–4. Highest in sugar
  1. Dates. Dates are known for their sweet, almost caramel-like flavor. ...
  2. Dried fruit. Some of the most common varieties of dried fruit are apples, raisins, apricots, figs, mangoes, pineapples, and cranberries. ...
  3. Lychee. ...
  4. Mangoes.
Jun 23, 2021

What fruit gives you energy in the morning? ›

10 Fruits for an Extra Energy Boost in Your Morning Smoothie
  • 10 Fruits for an Extra Energy Boost in Your Morning Smoothie. Brain fog and a lack of energy is all too common in the morning. ...
  • Banana. Bananas are high in natural, complex sugars and rich in fiber. ...
  • Goji Berries. ...
  • Avocados. ...
  • Oranges. ...
  • Watermelon. ...
  • Dates. ...
  • Black Sapote.

What is the best vitamins to take every day? ›

What are the best vitamins to take daily?
  • Vitamin D. Vitamin D isn't present in most of the foods we consume on a daily basis. ...
  • Magnesium. Magnesium is a mineral that is essential to your body's function. ...
  • Vitamin C. ...
  • Zinc. ...
  • Calcium.

What magnesium does Dr Hyman recommend? ›

I also highly recommend a daily magnesium supplement. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.

Do 2 eggs give enough protein? ›

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

How many eggs equal 100 grams of protein? ›

For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)

Is Dr Hyman a vegan? ›

I eat the pegan diet, which is a fun way of saying that I take the best of a vegan diet and the best of a paleo diet and combine them into a way of eating that is inclusive and works for everyone. I fill 75% of my plate with non-starchy vegetables like broccoli, arugula, peppers, bok choy, and Brussels sprouts.

Is olive oil ketogenic? ›

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too; it's great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.

Is Jimmy Dean keto friendly? ›

When I'm pressed for time, I'll reach for a cup of berries and a Jimmy Dean Egg'wich. It has two frittatas instead of bread, so it's low-carb and keto-friendly. Plus, it's literally ready to eat in 90 seconds!

What is the number one carb to avoid? ›

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

Why is pasta considered unhealthy? ›

Pasta Is High in Carbs

Refined pasta, in particular, is higher in carbs and lower in fiber than whole-grain pasta. Additionally, simple carbs like refined pasta are digested very quickly, leading to increased hunger and a higher risk of overeating ( 8 ).

What has carbs but no fat? ›

Flour, white and whole-wheat bread, pasta, breakfast cereal, barley, oatmeal, rice and other grains are fat-free or low-fat and high in carbohydrates. Each cup of cooked rice, barley, spaghetti or raisin bran provides 42 to 46 grams of carbohydrates.

What can I eat instead of bread and pasta? ›

Eating plant-based proteins such as nuts, beans and lentils can help. Lean meat and fish also can be good sources of healthy protein to include in your diet instead of rice, pasta, bread and potatoes.

Are potatoes good for you? ›

Potatoes for health and nutrition

They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.

What foods turn into sugar? ›

We get sugars from fruits, veggies, and dairy. Our body converts starches — like potatoes, pasta, rice, bread, and beans — into the simple sugar called glucose.

What does 20 grams of carbs look like? ›

High carb foods: here's 20 grams

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won't take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

How many carbs should a 75 year old woman eat per day? ›

It's recommended that older adults get at least 130 grams of carbohydrates per day.

What happens to your body when you stop eating carbs? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

What foods are recommended on the Pegan diet? ›

The pegan diet focuses on eating “clean.” This includes:
  • Fruits.
  • Vegetables, mostly those that have low starch or rank low on the glycemic index, such as broccoli, carrots, peas, and tomatoes.
  • Nuts like almonds, pistachios, and walnuts.
  • Seeds such as chia, flax, and pumpkin.
  • Grass-fed meats like beef, chicken, and pork.
Aug 10, 2022

What does the Pegan diet consist of? ›

“In a nutshell, pegan emphasizes increasing intake of non-starchy and lower-glycemic plant foods [like non-starchy vegetables] and healthy plant fats [like avocado, nuts and seeds], limiting intake of animal foods and starchier or higher-carb plant foods—like beans and whole grains—and avoiding all highly-processed and ...

What are the basics of Dr Gundry's diet? ›

Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.

Is oatmeal a Pegan? ›

Gluten-free grains, however—like quinoa, brown rice, oats, and amaranth—are allowed, but recommended to be eaten infrequently and in small amounts. Dairy is prohibited on the pegan diet and legumes are severely limited as well.

Are potatoes allowed on pegan diet? ›

Other Rules on the Pegan Diet. Limit starchy veggies such as potatoes or winter squash (no more than ½ cup per day), and stick to lower-sugar fruits such as berries and kiwi. Beans should be eaten sparingly (less than 1 cup per day.)

What do you eat for breakfast on a pegan diet? ›

So what exactly is a good Pegan breakfast? A Pegan breakfast includes some protein such as eggs, fish, or some leftover chicken from dinner, healthy fats such as avocados, seeds, or nut butter. Then, add some fiber from berries or other antioxidant rich fruit, and finally a low-glycemic carbohydrate from vegetables!

Can you have popcorn on the pegan diet? ›

You will want to limit your popcorn intake for the Pegan diet though. While Dr. Hyman specifies half a cup of grains for most getting started on the Pegan diet, I'm not sure if you can eat a whole half cup of kernels!

Is hummus a Pegan? ›

This includes lentils, black beans, chickpeas, kidney beans, hummus, etc. Gluten-Free Grains: Contrary to the paleo approach, whole grains are included in a pegan diet but only gluten-free grains. That means incorporating foods like quinoa, brown rice, black rice, buckwheat, gluten-free oats, amaranth, and more.

Is almond milk for Pegan diet? ›

Dairy is also a no-no for Pegans, though vegan, plant-based alternatives to dairy (like almond milk or cashew cheese) are just fine.

Are sweet potatoes on the pegan diet? ›

Eat mostly plants.

The more variety, the healthier. Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day).

What Bread is on Pegan diet? ›

The pegan diet doesn't allow any gluten-containing grains. These include whole-wheat bread, cereal, and pasta. In addition, Ward points out that you can have gluten-free grains such as brown rice, quinoa, and oatmeal. However, you can only eat half a cup or less at meals.

What 3 foods did Dr. Gundry eliminate from his diet? ›

Foods to avoid completely

Beans and legumes: Including soy and peanuts. Conventional eggs and milk. Conventionally-raised meats. Out-of-season fruits.

What vegetables does Dr. Gundry say to avoid? ›

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.

What 3 foods did Dr. Gundry drop? ›

Eliminating whole grains, beans, and legumes — foods that are commonly considered part of a well-balanced diet — limits your nutrient intake. Because foods that are high in lectins are also typically high in fiber, you may find that a lectin-free diet results in changes to bowel habits or leads to digestive issues.


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