Milly Gaines
Dr. Mark Hyman is a functional medicine doctor and founder of the UltraWellness Center. He is also the creator of the Pegan diet, which combines the principles of paleo and vegan diets. Hyman's diet focuses on whole foods, vegetables, fruits, adequate protein intake from animal sources, and the consumption of healthy fats. He also emphasizes the importance of exercise, gut health, and reducing inflammation through an anti-inflammatory diet. In addition, Hyman recommends NAD+ therapy to support healthy aging and improve mitochondrial function. According to Hyman, the key to longevity is not a mystery but lies in doing the basic things to optimize one's health, including diet and exercise.
| Characteristics | Values |
|---|---|
| Purpose | Longevity, health, and optimal health |
| Philosophy | Nutrigenomics, anti-inflammatory, and balancing blood sugar |
| Foods to Eat | Vegetables, fruits, fish, nuts, seeds, legumes, grass-fed and pasture-raised meats, whole eggs, healthy fats, gluten-free whole grains, beans, goat whey, creatine |
| Foods to Avoid | Processed foods, added sugar, fat, sodium, refined sugar, vegetable oils, dairy, gluten, conventionally farmed meats and eggs |
| Other Recommendations | Exercise, adequate sleep, stress reduction, supplements (NAD+, omega-3 fatty acids), intermittent fasting, cold plunges, sauna |
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The Pegan Diet
Dr. Mark Hyman is a functional medicine doctor and founder of The UltraWellness Center. He is also the author of the New York Times bestseller, 'Young Forever', which focuses on longevity and healthy living. Hyman's approach to health and longevity involves a combination of diet, exercise, and lifestyle habits.
Hyman's diet recommendations are based on the concept of nutrigenomics, which recognises the impact of food on gene expression. He believes that choosing nutrient-rich, whole foods can promote health and longevity, while ultra-processed foods can contribute to disease. Hyman emphasises the importance of gut health and encourages the consumption of polyphenols, fibre, omega-3 fatty acids, and resistant starch to promote a healthy gut microbiome. He also recommends a plant-rich diet, with 70-80% of the plate consisting of vegetables, nuts, seeds, and fruit. Hyman suggests that protein should be a side dish and advises occasional consumption of gluten-free whole grains and beans. He discourages the intake of dairy, gluten, vegetable oils, and refined sugar, while promoting healthy fats and omega-3 fatty acids to reduce inflammation and control blood sugar.
Hyman's approach to longevity also includes lifestyle habits such as exercise, stress management, adequate sleep, and exposure to natural environments. He believes that exercise is a powerful tool for regulating physiological functions and preventing chronic diseases. Additionally, Hyman recommends saunas, cold plunges, and binaural beats as part of his wellness routine.
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Anti-inflammatory foods
Dr. Mark Hyman's diet focuses on using food as medicine to support health, energy, mental clarity, and longevity. Hyman emphasizes that inflammation is part of the body's natural defense system, but when the immune system is out of balance, inflammation can contribute to disease, weight gain, and other issues. Thus, his diet plan revolves around anti-inflammatory foods.
The anti-inflammatory diet recommended by Dr. Hyman focuses on whole, nutrient-rich foods and healthy oils, with less sugar and no refined or ultra-processed foods. Hyman suggests that people react differently to various foods, and food sensitivities can lead to increased inflammation in the body. Therefore, an elimination diet can help identify and eliminate problematic foods.
- Fill half to two-thirds of your plate with non-starchy vegetables: This includes greens, mushrooms, summer squash, beets, and cauliflower. These vegetables are packed with gut-balancing fiber and antioxidants.
- Limit refined sugar: Avoid excessive intake of fruit juices and natural sweeteners, and added sugars in ultra-processed foods. Sugar is linked to inflammatory diseases such as rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease.
- Include healthy fats and omega-3 fatty acids: Fatty fish like wild salmon and sardines are excellent sources of omega-3s, which can help resolve inflammation.
- Prioritize wholesome, natural foods: Choose whole foods that have undergone minimal processing. The pegan diet, created by Dr. Hyman, combines paleo and vegan principles, emphasizing vegetables, fruits, and healthy fats while allowing small amounts of meat, fish, nuts, seeds, and legumes.
- Support gut health: Recognize the importance of a healthy gut microbiome. Include polyphenols, fiber, omega-3 fatty acids, and resistant starch (found in beans) to promote beneficial gut bacteria.
- Practice mindful eating: Be mindful of the order in which you eat certain foods. Consuming sweets after a healthy dose of fiber, protein, and fat can slow the absorption of sugar and reduce its impact on your body. Additionally, avoid eating close to bedtime, as it can interfere with your sleep.
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Nutrigenomics
Dr. Mark Hyman, a functional medicine doctor, and founder of The UltraWellness Center, has become known for his approach to longevity and health through diet and lifestyle. Hyman's approach involves a combination of exercise, diet, and lifestyle choices, which he claims can slow down the ageing process and improve overall health.
Hyman's diet is based on the concept of nutrigenomics, which is a field dedicated to understanding how food impacts gene expression. According to Hyman, the food we eat can act as a dimmer switch, turning up or down the activity of genes that promote health and longevity or contribute to disease. He emphasizes the importance of nutrient-rich, whole, and plant-based foods, which can positively impact our biology and promote healthy ageing.
Hyman's diet, also known as the Pegan diet, combines principles from paleo and vegan diets. It emphasizes a high intake of vegetables, fruits, nuts, and seeds, and healthy fats, while also allowing for small to moderate amounts of meat, fish, and legumes. The Pegan diet discourages heavily processed foods, sugars, oils, and grains, which are stripped of nutrients and can interfere with gene expression, leading to disease.
Additionally, Hyman highlights the importance of gut health in nutrigenomics. He suggests that specific nutrients, such as polyphenols, fiber, omega-3 fatty acids, and resistant starch, promote the growth of beneficial gut bacteria. These well-fed bacteria then produce compounds that strengthen the gut lining, improve digestion, and support the immune system.
Hyman also recommends other lifestyle choices, such as exercising, managing stress, and getting adequate sleep, to complement his diet for optimal health and longevity.
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Supplements
Dr. Mark Hyman, a functional medicine doctor, and founder of The UltraWellness Center, believes that the key to longevity is not a mystery. In his book, 'Young Forever', he writes that increasing your span of healthy years is a result of doing the basic things to keep your body functioning optimally. Hyman's diet is not about elaborate routines or fancy technology. Instead, it focuses on making informed choices about the food you eat and adopting healthy habits.
Hyman's approach to nutrition and health involves the concept of "nutrigenomics", which recognises the impact of food on gene expression. By choosing nutrient-rich foods, individuals can influence their genetic predispositions and promote health and longevity. This is further emphasised by the concept of the "exposome", which refers to the environmental exposures throughout one's lifetime, including diet, fitness, chemicals, and social and psychological environments, that collectively contribute to health outcomes.
While Hyman's diet primarily focuses on whole, plant-rich foods, he also acknowledges the role of supplements in supporting overall health. Here are some key supplements that Hyman recommends or incorporates into his own routine:
- Omega-3 fatty acids: Hyman recommends consuming omega-3 fatty acids through diet or supplementation. Omega-3 fatty acids are found in fatty fish like salmon, mackerel, herring, and anchovies, and they offer a range of health benefits, including reducing inflammation, improving cholesterol levels, controlling blood sugar, and lowering the risk of heart disease.
- NAD+: NAD+ is a coenzyme found in every cell of the body, and it plays a crucial role in maintaining healthy mitochondria. Hyman takes NAD+ daily, believing it supports healthy aging, blood sugar control, and liver function. He also acknowledges that stress, excessive alcohol consumption, and poor eating habits can deplete NAD+ levels, making supplementation important.
- Creatine: In his daily "healthy aging shake", Hyman includes 5 grams of creatine, which he says aids in muscle building and recovery after exercise.
- Vitamins: While not specified, Hyman mentions taking a few other vitamins daily, in conjunction with his NAD+ supplementation and healthy diet.
It is important to note that while supplements can provide additional support, Hyman emphasises that they do not replace the fundamental aspects of a healthy lifestyle, including a nutritious diet, regular exercise, stress management, adequate sleep, and other positive habits.
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Exercise
Dr. Mark Hyman, a physician, and advocate for functional medicine, is a strong advocate for exercise. In fact, he believes that if exercise were a drug, it would be the most powerful one ever invented. He argues that exercise has the ability to regulate almost every physiological function for the better and can help prevent chronic diseases such as heart disease, diabetes, cancer, and dementia.
Hyman himself exercises for about an hour every day, and he has said that exercise is one of his non-negotiables. He also believes that exercise is essential for longevity, and that it becomes more important as one gets older. Hyman is a proponent of the idea that there are longevity switches in the body, and that exercise is the way to turn many of them on.
Hyman's own exercise routine includes a variety of activities such as running, biking, playing tennis, skiing, swimming, and doing yoga. He believes that there are four core elements of fitness: cardiovascular fitness, strength, flexibility, and stability. Stability, he argues, is particularly important as people tend to lose balance as they age.
In addition to his daily exercise routine, Hyman also recommends a healthy diet and movement to support mitochondrial production. NAD+, a coenzyme found in every cell of the body, is linked to hundreds of reactions, one of which is maintaining healthy mitochondria. As most age-related diseases involve mitochondria, keeping them youthful is vital. Hyman takes NAD+ daily, along with a few other vitamins, to support his mitochondrial production.
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Frequently asked questions
Dr Mark Hyman's diet is focused on longevity and health. Hyman believes that the key to longevity is not a mystery but is instead based on "doing the basic things to keep your organism functioning optimally".
Hyman's diet is focused on whole, natural, nutrient-rich foods that are high in fibre and antioxidants. He recommends a plant-rich diet, with 70-80% of the food on your plate being vegetables, nuts, seeds and fruit. Hyman also recommends eating adequate protein, healthy fats and omega-3 fatty acids. He also believes in the importance of exercise and gut health.
Hyman recommends avoiding heavily processed foods, sugars, oils and grains. He also recommends avoiding dairy, gluten and vegetable oils, including canola and corn.
The Pegan diet was created by Dr Mark Hyman and is a style of eating inspired by the paleo and vegan diets. The Pegan diet focuses on whole foods, with an emphasis on vegetables and fruit, which should comprise 75% of your total intake. The diet also allows for small to moderate amounts of meat, certain fish, nuts, seeds and legumes.
