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

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

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
For high-temperature cooking, use avocado oil
Mark also uses coconut oil and ghee to cook certain dishes

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.

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

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
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

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

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
“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

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