
June 30, 2020
Ask Mark Q&A #1: The Best Oils, Food Activism, What To Eat To Prevent Diabetes, And More | The Doctor’s Farmacy
Check out the Episode Page & Show Notes
Key Takeaways
- Avoid industrial and processed oils like canola, corn, or soybean oil
- For non-high temperature cooking, use extra virgin olive oil
- For high-temperature cooking, use avocado oil
- In Mark’s book Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet–One Bite at a Time, he describes how the government created regulations that drive a food system that makes people sick and fat
- Mark created a free guide of 20 action steps you can take to make a difference
- If you’re a vegan, tofu and tempeh are great sources of protein because they low-starch carbs
- 80% of your health is determined outside of healthcare
- “It’s your social structure, your loneliness, access to food and water, it’s your exposure to toxins, food system, your lifestyle, your exercise, your sleep” – Dr. Mark Hyman
- Bread has a higher glycemic index than sugar
- “Meaning if you eat two slices of bread, it’s worse for your blood sugar than having two tablespoons of sugar” – Dr. Mark Hyman
- “Gluten tends to cause leaky gut, even in healthy people” – Dr. Mark Hyman
- About 20% of the population has real gluten sensitivity
- About 1% of the population has celiac
Intro
- Host: Dr. Mark Hyman (@drmarkhyman)
Books Mentioned
- Books by Dr. Hyman:
- The UltraMind Solution: The Simple Way to Defeat Depression, Overcome Anxiety, and Sharpen Your Mind
- Food: What the Heck Should I Eat?
- Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet–One Bite at a Time
- Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
Mark’s Favorite Cooking Oils
- Avoid industrial and processed oils like canola, corn, or soybean oil
- For non-high temperature cooking, use extra virgin olive oil
- Olive oil helps reduce heart disease and has all kinds of polyphenols
- Get an organic, non-GMO, cold-pressed version if you can
- Olive oil helps reduce heart disease and has all kinds of polyphenols
- For high-temperature cooking, use avocado oil
- Mark also uses coconut oil and ghee to cook certain dishes
Food Activism
- In Mark’s book Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet–One Bite at a Time, he talks about how the government created regulations that drive a food system that makes people sick and fat
- Mark created a free guide of 20 action steps you can take to make a difference
- You can go to FoodPolicyAction.org to see how your elected politicians are voting on food-related policies
- “Citizens make a difference” – Dr. Mark Hyman
- Build community gardens
- Buy locally sourced foods
- Kids need to eat healthy foods. If they don’t, they will become cognitively impaired and will have learning issues.
Thoughts On Going Vegan
- Your diet should be right for you and not be driven by an ideology
- If you’re a vegan, tofu and tempeh are great sources of protein because they low-starch carbs
- Try to buy non-GMO
- Take supplements to get the Vitamin B-12, Vitamin D, Iron, and Iodine, your body needs
- Also take fish oil to get your omega-3 fats
- Vegan doesn’t necessary mean healthy
- Soda and sugar is vegan but isn’t good for you
- Aim to be a whole-foods vegan
- Soda and sugar is vegan but isn’t good for you
Traditional Medicine
- 80% of your health is determined outside of healthcare
- “It’s your social structure, your loneliness, access to food and water, it’s your exposure to toxins, food system, your lifestyle, your exercise, your sleep” – Dr. Mark Hyman
- A lot of these topics aren’t covered in medical school
- “It’s your social structure, your loneliness, access to food and water, it’s your exposure to toxins, food system, your lifestyle, your exercise, your sleep” – Dr. Mark Hyman
- Diet plays a large role in healing people
- Sometimes when you treat a person’s gut issue, their mental health will improve
- Schools are starting to teach the effects of food and its impact
Tips For Sleeping Better
- Don’t eat 3 hours before bed
- Take a hot bath with Epsom salt and lavender oil
- Make your bedroom a sanctuary: No electronics, TV, and use blackout shades
- Develop a regular sleep cycle: Try to go to bed and wake up around the same time every day
Dangers of Gluten
- Bread has a higher glycemic index than sugar
- “Meaning if you eat two slices of bread, it’s worse for your blood sugar than having two tablespoons of sugar” – Dr. Mark Hyman
- You want to eat whole kernel bread
- “Meaning if you eat two slices of bread, it’s worse for your blood sugar than having two tablespoons of sugar” – Dr. Mark Hyman
- “Gluten tends to cause leaky gut, even in healthy people” – Dr. Mark Hyman
- About 20% of the population has real gluten sensitivity
- About 1% of the population has celiac
- The best test to see whether or not gluten is a problem for you is to not eat gluten for 3 weeks, then eat some and see how your body reacts
- Dairy and gluten can cause heartburn
How To Live Longer
- When you do things that increase atrophy, you’ll live longer
- Intermittent fasting
- Time-restricted eating
- Ketogenic diets
- Exercise
- All of these increase atrophy and decrease inflammation
How To Prevent Diabetes
- Limit your starch and sugar intake
- Gluten-free cakes and cookies are still cakes and cookies
- Eat good fats: avocado, nuts, etc.
- Eat a ton of vegetables
- Avoid starchy vegetables like potatoes
- “You cannot exercise your way out of a bad diet” – Dr. Mark Hyman
- If you drink one 20oz soda, you need to run 4 miles