Ask Mark Q&A #1: The Best Oils, Food Activism, What To Eat To Prevent Diabetes, And More | The Doctor’s Farmacy

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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

Books Mentioned

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

Food Activism

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

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
  • 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 
  • “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
Doctor's Farmacy with Mark Hyman, MD : , , , , ,
Notes By Alex Wiec

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