drmarkhyman

Today is a big day. Food Fix Uncensored is officially out in the world, and I’m thrilled to share it with you 🎉 drop a YES below, and I’ll DM you the link to order. This is the most urgent, unfiltered book I’ve written, and if you feel called to support this message, I hope you’ll consider buying a copy today or sharing it with someone you love. Over the past 5+ years, it’s become impossible to ignore just how intentionally our food system has been designed not for health, but for profit, addiction, and chronic disease. Writing this book was equal parts sobering and galvanizing. Our food system isn’t simply “broken.” It’s functioning exactly as designed: to maximize profit, create addiction, and drive chronic disease, environmental destruction, and confusion. Nearly every day, I meet people who blame themselves for their health struggles, when so much of what we’re up against is structural, intentional, and deeply hidden. Food Fix Uncensored offers practical solutions and an interactive online guide designed for parents, clinicians, policymakers, advocates, and local communities who are ready to create real change — starting right where they are. Thank you for being part of this movement and for caring about the future of food, health, and our children. I’m deeply grateful. Drop a YES below, and I’ll DM you the link to order 🙏

Don't let today's Superbowl junkfood ads fool you - they are just edible science experiments. 🧪 Ultra-processed foods are biologically disruptive. Engineered in labs for maximum palatability and minimal cost, they override natural satiety signals, drive metabolic dysfunction, and contribute to chronic disease. They’re made to hijack your taste buds, mess with your metabolism, and keep you coming back for more. Fortified with deception: -Lab-made flavors trick your brain into thinking you’re eating something real. -Additives like disodium guanylate & inosinate stimulate your appetite unnaturally. -High-fructose corn syrup floods your system, spiking insulin and setting the stage for fatty liver, insulin resistance, and metabolic dysfunction. If food labels were honest, this is how they’d look. Image design: @notso.paleo

This is one of the most powerful Super Bowl ads I’ve ever seen. This is the reality millions of Americans are living RIGHT NOW. And we’re not talking about it enough. We’re the most powerful country in the world—with the sickest, most metabolically broken population. Heart disease, diabetes, obesity, mental health crises... all connected to what we’re eating. The food industry has spent decades engineering products designed to make us addicted, sick, and dependent. And it’s killing us. It’s time we fight back. For Denise. For Mike. For every family that’s lost someone to this broken system. Thank you @miketyson

The food on your plate may not be as nourishing as you think. Over the last fifty years, conventional farming practices have stripped our soil of vital nutrients, and the result is food that can contain up to 50% fewer vitamins and minerals than it once did. Same calories. Fewer nutrients. When we prioritize yield, shelf life, and profit over soil health, we deplete the very foundation that makes food truly healing. By supporting regenerative agriculture, choosing whole, real food grown in healthy soil, and demanding change from our food system, we can restore the nutrient density our bodies depend on. Food is information. And the quality of that information matters.

Something interesting is happening in the snack aisle. PepsiCo just reported that the volume of food sold in North America fell by about 1% last quarter. In other words, fewer products are moving off shelves, and Big Food is paying attention. PepsiCo is also chasing trends people care about, releasing Doritos with added protein and Lay’s chips made with avocado or olive oil, planning a low-sugar Gatorade without artificial ingredients, and revamping Quaker marketing to emphasize fiber and whole grains. This goes to show that what we choose at the store shapes the food landscape. When demand for ultra-processed snacks softens, companies respond with changes in price, formulation, and marketing. That doesn’t make these foods healthy, and they’re still not what I’d choose at the store. What it does show is how much influence consumers actually have. Your habits influence what products stay, what products evolve, and what companies prioritize next... Keep voting with your dollar! Have your grocery choices shifted in the last few years? I’d love to hear what’s changed.

Insurance companies profit from junk food. We’re sold the illusion of a “free market” while choices are quietly made for us. Without transparency, there is no real choice.

Most chronic diseases share one root cause: insulin resistance. Heart disease, diabetes, cancer, dementia—all driven by constantly spiking blood sugar and insulin from flour and sugar. Your body becomes numb to insulin’s effects. Like the boy who cried wolf. And those elevated insulin levels wreak havoc on your metabolism. 👉🏼 How to combat insulin resistance: - Cut out refined flour and sugar—the “white devils” - Eat whole, unprocessed foods with fiber, healthy fats, and quality protein - Move your body daily—resistance training is key - Prioritize 7-8 hours of quality sleep - Manage stress through meditation, breathwork, or nature - Consider intermittent fasting (at least 12-14 hours between dinner and breakfast) Your kitchen is more powerful than any pharmacy when it comes to reversing insulin resistance.

Food carries information. ⬇️ When you eat, your body responds by adjusting hormones, blood sugar, immune activity, and even gene expression. These responses influence how steady your energy feels, how clearly you think, and how well your metabolism functions over time. Stable blood sugar supports steady energy and focus. Adequate protein and micronutrients support muscle, brain function, and repair. Diets built around highly processed foods are associated with higher risks of metabolic disease, cardiovascular disease, and cognitive decline in large observational studies. None of this happens overnight, but the direction is clear when you zoom out across years, not days.

Most people think liver issues come from alcohol. But one of the most common liver conditions in the US has nothing to do with your favorite cocktail. It’s called metabolic dysfunction-associated steatotic liver disease (MΑSLD)—and nearly 1 in 3 adults has it. One of the biggest drivers: drinking diet sodas and sugary drinks. The problem? Early MASLD rarely shows symptoms, so it can be easy to miss. That’s why deeper testing of liver function, metabolic health, and systemic inflammation matters. Test & track: - Liver stress: ALT, AST, GGT, ALP - Metabolic health: Glucose, Insulin, HbA1c - Inflammation levels: hs-CRP MASLD isn’t an alcohol problem. It develops from patterns over time. The good news? Early detection and healthy habits can go a long way toward preventing or possibly even reversing MASLD. Not medical advice. Consult a medical professional with any medical questions. For marketing purposes only.

New lab tests just revealed that Vital Farms “pasture-raised” eggs contain more omega-6 fat (as a percentage) than canola oil. The internet is calling for boycotts. But before you panic, let’s look at what’s really going on. The claim is technically true—but it’s massively misleading. One egg contains roughly 0.15-1 gram of linoleic acid. One tablespoon of cooking oil? 3-7 grams. The actual amount matters way more than the percentage. So are these eggs toxic? No. Will they harm you? No. Is the boycott justified? Not really. But here’s the nuance: they’re also not as nutrient-dense as eggs from chickens eating mostly insects and grass. Corn and soy feed (which Vital Farms has always disclosed on their website) changes the fatty acid profile and reduces vitamins and minerals compared to truly pasture-raised eggs. BOTTOM LINE: I don’t think Vital Farms eggs are “toxic” BUT... they’re also not the nutritional powerhouse you might expect from $10/dozen “pasture-raised” eggs. So what should you do? Eat the best quality eggs you can access and afford. And stop stressing about the omega-6 in your eggs when most Americans are consuming seed oils by the gallon in restaurant food and processed snacks. Focus on the big wins: cook at home, avoid industrial oils, eat real food. The eggs? They’re the least of your worries.

New data just dropped: only 54% of Americans drink alcohol now - the LOWEST rate in 90 years. That’s a 13-point crash in just 3 years. Something massive is happening, and if you’ve been questioning your relationship with alcohol, you’re part of a historic health revolution. Here’s what’s driving this seismic shift: - Young adults are leading with remarkable clarity - only 50% drink now (down from 72% in 2004). - Women are stepping back in record numbers - down 11 points in just one year. - Even drinkers are drinking dramatically less - only 24% had alcohol yesterday (record low), and the average is just 2.8 drinks per week. As a doctor, I’ll say it clearly: No amount of alcohol is safe for human health. The idea that moderate drinking has benefits was based on flawed research. We now know alcohol causes 100,000+ cancer cases yearly and 20,000 preventable deaths. Your liver processes alcohol as a toxin because that’s exactly what it is. If you do choose to drink occasionally, see my other post on minimizing damage. But know this: 53% of Americans now understand that even “moderate” drinking is harmful - nearly double from 2015.

Most people aren’t eating too many carbs at once, they’re eating them all day long. The average American is taking in about 300 grams of carbs a day, the equivalent of multiple glucose tolerance tests. For someone who’s sedentary, that can quietly distort metabolism. There is a place for pasta, rice, and potatoes, but it depends on how much you eat, when you eat them, and whether you’re actually training. Portion size and muscle matter. Metabolic flexibility is built by strength, movement, and not grazing from morning to night. Love these tips from @drgabriellelyon - drop a YES below and I’ll DM you the link to our full conversation 🎧

Walking is medicine. Regular walks reduce stress hormones like cortisol, increase feel-good endorphins, and stimulate BDNF, a protein that helps neurons grow and protects against cognitive decline. Some studies even suggest that brisk walking can be as effective as antidepressants for mild to moderate depression! We’ve been conditioned to believe that fitness has to be extreme to be effective, but that’s simply not true. Walking is a form of preventative medicine. It’s accessible, free, and one of the most powerful ways to improve your health, one step at a time. So, are you getting your steps in today? 👣 Love these images by @tjpower

Your sign to go for a walk today ⬆️🚶🏽‍♀️ Movement is a direct stimulus for your mitochondria (the energy factories inside your cells) that power everything from mood to metabolism. Walking increases PGC-1α, a master regulator of mitochondrial biogenesis. That means more, healthier mitochondria to fuel your brain and buffer stress. It also elevates serotonin, norepinephrine, and BDNF (brain-derived neurotrophic factor), all of which support neuroplasticity, resilience, and emotional regulation. At the same time, movement decreases cortisol, the body’s main stress hormone, by modulating the HPA (hypothalamic-pituitary-adrenal) axis. Your brain evolved for movement. It solves problems best not in stillness, but in motion. Start walking. It’s one of the most powerful forms of medicine we have.

Your body is constantly scanning the environment for signals of danger or safety. That information flows through your autonomic nervous system, shaping how your gut functions, how your immune system responds, and how your hormones are released and regulated. When you live in a state of chronic stress, your sympathetic nervous system stays switched on. This alters gut motility and digestion, increases intestinal permeability, disrupts immune balance, and promotes low-grade inflammation. Over time, repair and regeneration take a back seat to survival. When you feel safe, calm, and socially connected, the parasympathetic nervous system becomes dominant. This state supports digestion, immune regulation, metabolic balance, and cellular repair. That is why nervous system regulation is foundational to health. Drop a YES below, and I’ll DM you some quick tips on how to support it, practically and biologically. 🧘‍♀️

Swipe ➡️ for simple tips to help minimize the damage and recover faster after drinking. Alcohol is more than just a quick buzz... it’s a toxin that disrupts almost every system in your body. From the moment you take a sip, it begins to impair your brain's ability to function properly, slowing down cognitive processing and affecting your mood and decision-making. But the damage doesn’t stop there. It puts stress on your liver, your body’s main detox organ, forcing it to work overtime to process the alcohol and remove it from your bloodstream. Over time, this can lead to liver inflammation, fatty liver disease, or even more serious conditions. There is no "safe" level of alcohol consumption. But if you choose to drink, it’s essential to be mindful of your intake and take steps to support your body’s detoxification processes. Following some simple strategies—like staying hydrated, eating nutrient-dense foods, and pacing yourself—can help minimize the harmful effects and protect your health.

As my patients get older, the question shifts from “How long will I live?” to “How well will I live?” Longevity is about mastering the fundamentals that shape your metabolism, muscle, and hormones over decades. These three habits work together. Stable blood sugar, adequate protein, and strength training reprogram your biology to age more slowly.

One of the most effective ways to support your immune system is regular movement. Moderate exercise improves blood flow so immune cells can circulate and do their job, stimulates lymphatic drainage to help clear waste and pathogens, lowers chronically elevated stress hormones like cortisol, and reduces low-grade inflammation that interferes with immune function. Exercise helps your immune system respond more effectively when you’re exposed to viruses and other stressors, supporting faster, more coordinated immune responses without overstimulation. Movement is medicine.

How LOVE is MEDICINE 🔈⬆️ Love is so powerful, that it can literally change your gene expression. Science tells us that our social connections, whether with loved ones or through a strong sense of community, can directly influence our gene expression—a field known as sociogenomics. 🧬 When we’re in loving, heart-centered relationships, or part of supportive communities, we activate genes that reduce inflammation, promote repair, and slow aging. On the other hand, conflict and loneliness can switch on genes tied to chronic disease and accelerated aging. One doctor I spoke with told me how love helped him recover from illness—not just emotionally, but physically. It gave him meaning, purpose, and a reason to thrive. The simple act of cuddling, or being surrounded by love and belonging, can literally reprogram your epigenome to heal and repair. Are you spending time with loved ones this weekend? It will truly benefit your health and longevity. ♥️

Happy Valentine’s Day ♥️ let this be your reminder that love is not limited to romance. Whether you are married, single, dating, widowed, or somewhere in between, what matters biologically is meaningful connection. Time with close friends. A deep conversation. A hug from someone you trust. Feeling part of a community. Research in the field of social genomics shows that chronic stress and loneliness are linked to increased activity of genes that promote inflammation within the immune system. In contrast, people who feel supported, connected, and emotionally safe tend to show lower activation of these same inflammatory pathways. Scientists describe this pattern as the Conserved Transcriptional Response to Adversity, a gene expression profile shaped in part by how safe or threatened we feel in our social world. Feeling seen and supported is associated with measurable shifts in immune regulation, including reduced activation of inflammatory gene pathways linked to long-term chronic disease risk. Connection is a fundamental human nutrient. And your body responds to it at the level of your genes. — Sources: Cole SW. Human Social Genomics. PLoS Genetics. 2014;10(8):e1004601. DOI: 10.1371/journal.pgen.1004601 Fredrickson BL et al. Proc Natl Acad Sci USA. 2013;110(33):13684–13689

Animal therapy is so powerful, hospitals use it to speed healing. Research from Azabu University found that mutual gaze between humans and their dogs increases oxytocin (the hormone of love and bonding) by about 300% in people and 130% in dogs. That’s a profound neurochemical shift from something as simple as connection! And the benefits go beyond oxytocin. Interacting with dogs has been shown to lower stress hormones like cortisol, reduce blood pressure, and trigger the release of feel-good brain chemicals such as serotonin and dopamine. Clinical trials have found that animal-assisted therapy reduces pain, anxiety, and depression, while improving overall well-being and even recovery outcomes. Sometimes the most powerful medicine doesn’t come in a pill or a procedure, it comes with four legs.

Connection is a biological survival strategy. Acts of kindness and community activate the same reward pathways as sugar or even addictive drugs, flooding the brain with feel-good chemicals. Evolution favored those who cared for one another, not just those with brute strength. When we put relationships and service at the center of our lives, we create the conditions for health that no supplement, diet, or workout can match. Tag someone you love below to let them know you’re thinking of them ❤️

Your body loves love—and love looks good on your labs. Share the slide that reminds you of your favorite person. 💌

I just turned 66. Here are 5 things I wish I knew at 26. These lessons took me 40 years to learn, but you can start applying them today. Your age is negotiable. Your health is in your control. And it’s never too late (or too early) to start.

New release 📘✨ If you’ve ever felt like eating well is harder than it should be… you’re not imagining it. In "Food Fix Uncensored", Dr. Mark Hyman pulls back the curtain on how our modern food environment shapes what’s on our plates and why “willpower” alone isn’t a fair fight. This isn’t a “one perfect diet” message. It’s a clear look at the forces that influence food quality, labeling, marketing, and policy and how all of that impacts metabolic health and chronic disease risk. What I appreciate most: the book doesn’t stop at awareness. It’s designed to help you take action: personally, in your community, and beyond. If you want a deeper understanding of WHY food choices can feel so confusing today (and what to do about it), add this one to your reading list. Congrats, @drmarkhyman 👏 📌 Grab *Food Fix Uncensored* wherever you buy books. 👇 Tell me: What’s ONE change you’d love to see in our food system? #FoodFixUncensored #FoodAsMedicine #MetabolicHealth #NutritionScience #PublicHealth #UltraProcessedFoods #HealthPolicy #ChronicDiseasePrevention #RealFood #WholeFoods”

Fixing our food system is the key to fixing our health. Food Fix Uncensored exposes how Big Food, broken policy, and corporate influence have shaped what we eat, and why chronic disease has become the norm. We’re 5 days away from release. Drop a YES below and I’ll DM you the link to preorder your copy.

Drop a YES below, and I’ll DM you a free copy of my Nutrition 101 Guide—your blueprint for reclaiming your health by understanding the hidden dangers in our modern food supply. For decades, the industrialized food system has replaced real nutrition with cheap, highly processed ingredients that disrupt metabolism, alter gut bacteria, and fuel chronic disease. These aren’t just minor concerns—they’re fundamental drivers of obesity, insulin resistance, autoimmune conditions, and even cognitive decline. Food is more than calories—it’s information that programs your biology. Choose real, whole foods. Read labels like your health depends on it. Drop a YES below, and I’ll DM you my FREE Nutrition 101 Guide to help you make informed choices and take back control of your health.

Big day. Thrilled to be joining CBS News as a contributor to talk about all things wellness. Stay tuned…

Every January, people spend hundreds on supplements with the best intentions. By March, most of those bottles are collecting dust because nobody teaches you how to actually build and manage a routine that fits your life… I’ve been studying nutrition and supplements for decades, and even I need a system! Because the best supplement routine is the one you’ll actually stick with. That’s why I use @joinsuppco to build and track my stack. It helps me stay organized, avoid overlaps, track how I’m feeling, and make adjustments based on real data instead of guessing. If you’re serious about your health goals this year, you need more than good intentions. You need a system. Comment “STACK” below and I’ll send you the same tool I use to build and manage my supplement routine. Let’s make this the year you actually follow through.

The Ozempic conversation everyone needs to hear. I sat down with @chrisccuomo on @NewsNation to discuss what the headlines aren’t telling you about GLP-1 drugs like Ozempic and Wegovy. I don’t have a problem with people doing what works for them, as long as it’s safe and effective. But here’s the issue: there have always been yellow flags around these medications, and now we’re seeing some red flags that we can’t ignore. This is the nuanced, science-based conversation we need to be having about weight loss drugs. Not fearmongering, not blind promotion, just the facts. Thank you Chris for creating space for this important dialogue and having me on.