Mark Hyman, MD

The new Dietary Guidelines encouraging more protein from whole, nutrient-dense foods is a real upgrade. Protein supports muscle mass, metabolic health, satiety, and healthy aging.

That’s not the issue.

The issue is what’s already happening in response.

Food companies are using “protein” as a marketing tool to put a health halo on foods that are still highly processed and often loaded with added sugars, refined starches, flavorings, and other additives. We’re seeing it happen in real time.

This isn’t new.

When fat was demonized, we got “low-fat” products stripped of fat and pumped full of sugar and refined carbs. Calories went up. Metabolic health got worse. The label changed, but the food didn’t.

Now the same playbook is being used again, this time with protein.

Adding protein to a highly processed food doesn’t turn it into a health food. Protein doesn’t cancel out sugar, refined carbohydrates, or chemical additives. It just makes the product sound healthier.

Protein from whole foods is part of the solution. Highly processed foods marketed as “high protein” often are not.

Be mindful of the health halo.
Look past the claim.
Pay attention to the ingredients and overall food quality.

That’s how the Dietary Guidelines are meant to be applied.

1 week ago | [YT] | 924

Mark Hyman, MD

Your biology is shaped in real time by your exposome - the total of everything washing over your body every single day: the food you eat, the toxins you’re exposed to, the thoughts you think, your relationships, your stress, your sleep, your movement.

Every cell, every hormone, every pathway in your body is listening and responding instantly.

That means you aren’t stuck with the way you feel.
Inflammation, brain fog, low energy, anxiety, mood issues - these aren’t random. They’re biological responses to the signals you’re sending your body.

When you change the inputs, your biology changes with it. Often in a matter of days.

1 week ago | [YT] | 1,953

Mark Hyman, MD

Community is the ultimate medicine... Drop a YES below if you agree

1 week ago | [YT] | 2,765

Mark Hyman, MD

Be “boring” with your health. Then repeat what works.

We live in a world that celebrates extremes - optimization, biohacking, shortcuts. But true health is built, layer by layer, through consistency in the fundamentals that your biology depends on.

Nutrition, movement, sleep, stress management, and community are like the control panel for every system in your body. Your metabolism, immune function, hormones, cognition, mood - all of it is regulated through these daily inputs.

1 week ago | [YT] | 1,796

Mark Hyman, MD

We treat our health like it's infinite, until it's not.

We push through exhaustion, fuel ourselves with processed food, and tell ourselves we'll "get healthy later" once work slows down, once the kids are older, once we have more time.

But your health isn't waiting for you to be ready. Every choice you make TODAY is either building vitality, or stealing it from your future.

Every bite of ultra-processed food. Every workout you skip. Every night you sacrifice sleep for screen time. Every stress response you ignore. These are withdrawals from your health account. And unlike your bank account, you can't just make a bigger deposit later to fix the damage.

Your health is everything.

Your body was designed to heal, to thrive, to feel vibrant and alive. But you have to give it what it needs. Start today. Not next month, today. Because the best time to invest in your health was 10 years ago. The second best time is right now.

1 week ago | [YT] | 2,580

Mark Hyman, MD

A new Cochrane review of 73 studies involving nearly 5,000 people found that exercise may be as effective as antidepressants and psychological therapy for reducing symptoms of depression.

This is a reminder that our bodies have innate healing mechanisms that we can activate through lifestyle.

Exercise is one of the most powerful interventions we have for mental health. It reduces inflammation, improves mitochondrial function, balances neurotransmitters, and supports brain-derived neurotrophic factor (BDNF) production.

And for many people struggling with depression, it may be the first line of defense—not the last resort.

If you're dealing with depression, talk to your doctor about incorporating movement into your treatment plan. Start small. Even 20-30 minutes of walking can make a difference.

What's your experience with exercise and mental health? 👇

4 weeks ago | [YT] | 3,369

Mark Hyman, MD

What are you grateful for today?

This Thanksgiving, remember that gratitude is more than just a nice tradition, it’s a physiological superpower.

-Gratitude activates the vagus nerve, the key communicator between your brain and gut. This nerve stimulates digestion by promoting the release of digestive enzymes and regulating gut motility.
-It reduces cortisol (stress hormone) levels, which can otherwise impair proper digestion and nutrient absorption.
-A calm, grateful state shifts your body into ‘rest and digest’ mode, optimizing your digestive system for the feast ahead.

Gratitude helps your body function better.

So before enjoying your meal, take a moment to be truly thankful. Happy Thanksgiving! 🙏

2 months ago | [YT] | 3,491

Mark Hyman, MD

Success doesn’t have to mean pushing your body to its limit.

For a lot of people, it’s having enough energy to get through the day, digesting your food without issues, waking up rested, and not feeling wired or depleted all the time.

Those aren’t small things. They’re signs your biology is working the way it’s supposed to.

And the basics matter more than people think.
Consistent whole foods instead of ultra processed ones.
Protein at each meal.
Stable blood sugar.
Regular movement.
A predictable sleep-wake rhythm.

None of that looks “ambitious” from the outside, but it’s what creates real metabolic stability and long term health.

You don’t need a complicated plan or a long list of hacks.
You need habits that actually support your physiology.

Sometimes the most meaningful change is choosing what keeps your system steady instead of what looks impressive.

2 months ago | [YT] | 3,586

Mark Hyman, MD

Gratitude rewires your brain for resilience.

New research published in Frontiers in Psychology confirms what many ancient traditions and modern healing practices have long known: Gratitude has a profound impact on our mental, emotional, and even physical health. 🧘🏽

The study looked at over 1,200 adults and found that higher levels of gratitude were directly linked to greater psychological resilience, lower symptoms of anxiety and depression, and enhanced emotional regulation.

Here’s what’s happening under the hood:
- Gratitude activates regions of the brain tied to reward, empathy, and emotion regulation, including the medial prefrontal cortex and anterior cingulate cortex.
-These areas are key for buffering stress, recovering from setbacks, and staying grounded in uncertainty.

What are you grateful for today? 👇

2 months ago | [YT] | 3,480

Mark Hyman, MD

Every cell, every hormone, every pathway in your body is listening and responding in real time to your inputs.

That means you aren’t stuck with the way you feel!

Inflammation, brain fog, low energy, anxiety, mood issues - these aren’t random. They’re biological responses to the signals you’re sending your body.

When you change the inputs, your biology changes with it. Often in a matter of days.

Better food.
Better sleep.
Less stress.
More movement.
Cleaner environment.
A calmer nervous system.

These aren’t small things, they turn on your body’s innate healing systems.

If you want to kick start feeling better, I recommend starting with your food first. Here is some more information: drhyman.com/pages/10-day-detox

YOU have the power to change how you feel!

3 months ago | [YT] | 3,093