Office Hours: The Truth About Environmental Toxins (And How to Protect Yourself)

I'm Dr. Mark Hyman in each week, we're going to pull back the curtain and share the insights the research to lessons that don't always make it into your conversations with guests.

Because at the end of the day, you are the CEO of your own health, and for many of you, your family's health, too. And you might not feel it all the time, but you have far more power and agency than you realize. I'm glad you're here. This episode is brought to you by Function Health, empowering you to live 100 healthy years with over 160 lab tests at just $365 a year. Sign up today at functionhealth.com/mark and use code mark 2026 to get $50 towards your membership. Most people are exposed to hundreds of chemicals every single day.

Product disease isn't just about food or your genes. It's about your total toxic load.

Some I never learned about medical school, like Zip Zero Nata.

I mean, a cute toxic city, yes, but the total toxic burden we have, definitely not, and certainly not how to diagnose it or treat it.

“And that's what we're going to talk about today. So, this is about beer and making you scared.”

It's not about being perfect in your own every toxin. It's about understanding what you need to do. You have some clarity, what you should prioritize, and what you actually can control, so you don't have to be ungoingly dumping toxins in your system. You're trying to eat well, you've been taking care of yourself, but you still don't tell great you're not alone.

Reliving an environment that our bodies were never designed for.

Personally, and sadly, I'm an expert in this because I lived in China in my 30s, and in the winter, the air was so thick that on a sudden bright day, you couldn't see the building across the street. And everybody wore masks. I've breathed it all this, so it was from rock coal, which is full and mercury, and I got mercury poisoning. So, I get it. Every day, we're exposed to hundreds of chemicals in our food, our water, in the air we breathe, in the products we use in our homes, on our skin. And over time, this total toxic load just adds up. It's like kind of the straw that breaks the camel's back that finally makes us sick.

It affects our hormones, it affects our weight and metabolism, it affects our brain, it affects our immune system, the amino toxins are called audigens. They're called Zeno hormones or Zeno estrogens. They're just bad news, but here's a good news. This episode is not about fear. It's not about perfection or living in a bubble. It's about getting clear. Your body already knows how to detoxify. You just have to help it. The problem is that your detoxes and your broken, you're just a little overwhelmed.

So, in today's office hours, I want to make sense of the science that I want to walk you through the most common environmental toxins we're exposed to every day. And how they actually impact your body, and most importantly, the simple realistic swaps you can make right now to lower your toxic load. You know, extreme cleanses, don't spend some protocols, just practical steps to make a real difference for you and your family. So, by the end of this episode, my goal is that you feel clear, you feel empowered, you feel confident about where to start.

“Because you don't need to do everything. You just need to focus on what matters most.”

You, my friend, are the CEO, your own health, and today, we're going to help you take back control. So, let's get into it. Here's the first topic. How environmental toxins actually affect the body? And before we talk about specific chemicals or products, I want to take a step back and simplify the science. In environmental toxins affect the body in a few core ways. First, the day disrupt hormones. They're hormone disruptors. I wrote it or read a book that blew my mind about 30 years ago called our stolen future.

All about the endocrine disrupting chemicals that were ubiquitous in our environment that no one was talking about. But these chemicals, they're known as xenohormones or xenostrogens or xenobiotics, xenomones foreign. They disrupt their hormones, their endocrine disruptors. They influence estrogen, testosterone, thyroid function, fertility, everything. Spirm count, sperm functions, sperm utility. They just are affecting every aspect of hormone function, and they definitely affect our function. They also damage our mitochondria. Now, these are the important little organelles inside your cells that turn food notion into energy and do a lot of other things we're learning.

“We are the most important foundation of your health. And when they're damaged, there's less energy when there's less energy, everything in your body is closed down.”

And it's not just a storm metabolism, it affects aging itself, it affects cancer risk, it affects Alzheimer's, Parkinson's, mood, autism, fertility. I mean, you name it, you're mitochondria are involved in everything. So, when you're sensitive and mitochondria, they're very sensitive, my friends. Don't work well because you're overloaded with toxins, you are sick.

Our body has a system to detox fire, laborers do a lot of the work, kidneys do a lot of the work, our guts do a lot of the work, and we have a system of detoxification. It's one of the fundamental physiological systems of functional medicine.

And it requires a whole series of things that help it work. New trends, fiber, all sorts of things. And you know, acids, it's basically a biochemical set of pathways that need support.

And these chemicals basically clogged up all those systems. And our bodies just get overwhelmed and they can't properly detoxify.

“So, really important to understand how to upregulate those pathways and to minimize the work they have to do by lowering your toxic load.”

The next thing toxins do is they drive inflammation. There's a whole book on this and a whole body of research on this that talks about how environmental toxins cause autoimmunity. They're called autoimmunity. They're called autoimmunity. They drive inflammation. They drive fatigue. They drive weight gain. They're called obese agents. They cause cognitive function, brain fatigue. I mean, I had that with mercury poisoning. And over time, you know, this just leads to chronic inflammation, fatigue, weight gain, brain fog.

And this general says your body just isn't operating the way it was designed.

So, just to recap, key systems impacted here are hormones. These are kind of kind of disruptors, particularly estrogen, thyroid, testosterone. Brain is definitely effective neurotoxicity, huge factor in all sorts of neurodegenerative diseases and mood disorders and attention disorders. There's just a name and anything that affects the brain can be hiked in my toxins. Gut and liver, huge, huge load on the liver for all the toxins we're exposed to, toxins caused a weak gut.

“That was for sure what happened to me when I had mercury poisoning, that makes your system even more inflamed in some vicious cycle.”

The effect metabolism, the huge impact on weight. We know that there's a whole class of these molecules that we now refer to as obese agents. They literally cause you to become obese independent of your diet. And they cause insulin resistance, they cause weight gain when most common is bisphenol A, which is on a credit card recedes, bank recedes. It is in bottles, cans, plastics, it's in everything, even the newer versions of it that are called saver of same thing. They affect their immune system, so they lead to auto-munity, to allergens, to cancer, also. So the big takeaway is here. Your body's designed to detoxify, but not given the load we're all exposed to today.

So once you understand how these toxins affect your body, the next question becomes much more practical. What exposure does matter the most, because not all toxins are the same, not all exposures, really to deserve equal attention. Now that you understand how toxins affect your body, you want to get specific, because some everyday exposures are far more important than others to make sure you address.

“What are the top environmental toxins? What are the high impact toxins that we get every day?”

The goal here isn't to worry about everything and become neurotic. It goes to folks on exposures that matter most, and that we can do something about. The ones we come into contact every single day often without even knowing. The biggest contributor to our toxic load aren't rarers out of chemicals. They're everyday products that drink from, we start food in, we clean with, and putters. Let's start with the most common, most impactful sources are exposure. Classics and eloquent chapters. So in classics and eloquent chapters are common, things like BPA, Valleids, many plastic contains chemicals like BPA, and Valleids. The patients are bisphenol A.

These mimic estrogen and the body. They also can cause insulin resistance, which are pretty bad, increased risk of obesity. They mimic estrogen and the body. They interfere with fertility, they disrupt hormones, and over time, they increase risk of weight gain in many common related cancers. Now, where do you find them? Plastic water bottles, food containers, receipts, credit card receipts, bank receipts, gas station receipts, canned foods, they're blinding the cans, fragrances, which are common in a lot of skin care products.

What do they do? Well, they make estrogen. They screw up fertility. They contribute to breast and prostate cancer. We're in cancer, we're in cancer, we're in cancer, we're in cancer, they drive weight gain, obesity, insulin resistance, diabetes. But good news is there's some easy swaps. This is one of the easiest areas to reduce your exposure.

So what do you do? Well, you use glass or stainless steel bottles instead of plastic, never, ever heat food in plastic, never.

But a temper where this plastic, so ran we out, no microwave food in plastic, just forget about it. She was BP free cancer glass jars. A lot of them have other replacements, so better glass than not. And don't get the receipt or don't touch it. We get out that's the hard one, but do your best because those often have a lot of BP.

These are products you lose every day. Sometimes, many times a day, they often contain hidden chemicals like parabens, stalades, synthetic fragrances,

“from aldehyde releasing preservatives. And because these products are applied on your skin, they can be absorbing the body and contribute to hormone destruction,”

and the headaches, migraines, skin issues, immune activation, lots of things. As simple as I like to share is, it goes in your skin and goes in your body.

I mean, basically the role is, if you wouldn't eat it, don't put it on your skin.

In other words, coconut oil, you can put it on your skin because you eat it. But somewhere in chemical and some cosmetic product, you probably wouldn't. And then we're going to say this is, as doctors, we know this. It was someone comes into the emergency room and they have a heart attack. The first thing we do, before we can even get an IV or anything else is we take like, well, it's like toothpaste, pull up nitric glycerin, it was scorn on their skin and we put a patch over it. And we know that works because it gets absorbed, right? We know about hormone patches, estrogen patches and so forth testosterone patches, they work nicotine patches, things get absorbed through your skin.

So be aware, when you put on your body, it goes in your body. So the hymn toxins are things like parabans, thalase fragrances, smell-eyed releases.

They all affect you in many different ways for hormone disruption, to migraines, to skin issues, to irritating immune system, causing immune issues.

“And there's these wipes, right? Go get the fragrance free products or essential all-based products.”

I'm on the board of the number of working group, or EWG, there's a great app called skin deep on the website and if the app, then you can scan products, you can search products and you can see how they set up. So EWG is a great job, not just by the way, for skin care, but for household cleaning products, for food, for any kind of thing you can imagine, they have looked at. And also, just use fewer products or just pick a few that are really well made that you know are religiously made without toxins and that are good free-by-use.

We lead to products, I'll use Tom's toothpaste, I just products that I know are safer or better, and I don't have any affiliation with them. So remember, if you will need it, don't put on your body. That's the size herbicides, the next big one. Again, we can't control this completely, if you travel, if you don't even home all the time, it's hard to control. Do your best. That's the size and herbicides are real big deals, especially glyphosate, which is the most common herbicide, as well as 70% of all crops.

“It's one of the most common ways people are exposed to environmental toxins or food, and glyphosate is used throughout commit-tribe culture.”

It shows up in non-organic produce and grains, processed foods, pretty much everything. It's also used on lawns, landscaping, which means exposure doesn't come from what you eat only, but from the environment as well. One of the biggest concerns with glyphosate is how it affects the damages that got microbiome, it interferes with detox enzymes, increases inflammation, throughout the body. And over time, it can cause digestive issues and immune problems, cancer. There's billions of dollars of lawsuits against Montsanto, who make glyphosate for cancer that even settled.

We're at a study in New Zealand where there were trans-generational effects and big genetic effects, so if the grandmother mouse had glyphosate exposure, the grand babies had all kinds of damage to fertility, hormones, cancer risk, kidney issues. I mean, it was kind of frightening to see how they measured these effects, and so I'm highly concerned about this. It's again, 70% of all products, it's one of the most toxic compounds out there, it should be damaged. I say there's been billions of dollars of lawsuits against Montsanto that have been successful because of this.

So where do you get the exposure? Well, for eating produce the unercanic, if you're eating a lot of grains, it's often spread on wheat at harvest, to desiccate the wheat. To get all the leaves off so that they can dry out and process the wheat, it's in processed food for sure. It's kind of a kind of a spoof, but it's accurate. There's more glyphosate in terms of pure quantity in Cheerios than there is some of the vitamins and minerals that they list on the lake, so that's concerning to me. It's also on lawns and agricultural places, so I worry about it being used widely and we call it round up and they use it everywhere.

So I'd be very careful about any exposure to this. It damages the going microbiome, it impairs your detoxification, enzymes, and exclamation. Increase cancer risk, this change, generational effects, that big genetic effects, I worry about all of that. What do you do about it? Well, do your best to eat organic when you can, again, the environmental working group has a great list of the dirty dozen.

And the clean 15 here is the dirty dozen, we're going to all strawberries, you never want to eat if they're not organic or if it's a banana, it's fine.

And you can kind of make a list, you don't have to buy everything organic and you can lower your costs, but you make sure you don't eat it. They make sure you don't eat the things that are really the most exposed, like celery, I would not eat celery, it's not organic. The next time you go into your anal physical, ask about liproproaching the lake or LP literally, why?

And here's the surprising part, most people have never even heard of it.

Your doctor, we'll order it on a standard cholesterol panel. And because it's inherited, you won't know your own risk unless you specifically test for it, but this is exactly why we build function.

“So you don't need to ask or get permission for what matters.”

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Also, wash your produce thoroughly. There's ways to do that, to get rid of chemicals. And don't use long chemicals. Like, I just don't use toxic chemicals at home. It's just don't even expose yourself to that.

The next big category in one and the fourth� I'm going to explain is heavy metals. A mercury lead, cadmium arsenic, and these are big ones. And often, this is not well understood. Heavy metals like mercury lead, cadmium arsenic. These are all naturally occurring in the environment, but they're usually buried.

Like, coal has a lot, but that's buried under the ground, right?

Modern exposure levels to be harmful, because we basically dug up all this coal.

We've burned it in cement plants in energy, cold burning plants, and it's created a huge amount of pollution. In fact, Seattle has really high mercury in its environment. Why? Because it's China, because China uses so much coal burning, goes up in the atmosphere. It comes over, it's not acid rain and heavy metal rain, literally.

A lot of people are exposed. So, if you eat fish, like tuna or swordfish, or almost any fish, unless really a little fish, or a certain, originally farm fish. And I like Ctopia dot fish. I mean, they should put them, but they're great.

They're really great sources. They're some heavy metal, but much lower than other fish.

“And you have to be careful, because it concentrates up the food.”

So, you know, fish did the other fish, did the other fish. The other fish are the ones that are highest in mercury, shark, swordfish tuna. If you're in a hole in there, plumbing, pain, the hole is built before lead regulations. Also, I'll put it through cigarette smoke. One of the highest sources of toxins in general, but also can have chemicals in metals in them.

To be careful, these metals can cause havoc. I experienced in personal anxiety, mercury poisoning. In fact, your nervous system, they can not brain fog for tea. I developed chronic fatigue, syndrome from ed cognitive impairments, sleep issues. I developed muscle, muscular damage, neurological damage.

It was bad. In children, it can, can be huge effect because it affects developmental learning and development of the brain. So, a lot of kids have problems. One and six kids today have some neuronal developmental disorders. Very concerning, and heavy metals play a role.

And I, the next thing you want to do is, fill through your drinking water. I have a reverse osmosis filter at home. As long as you're taking a multi-bed in mineral or you're replacing minerals, having electrolytes, you're fine. Really important, because there's just so many not just metals, but also other pesticides and chemicals in me.

“Because of things in the water that I think there's 38 different chemicals on the average drinking water in her concerning.”

And if you're living in a whole house, make sure you're tested for lead and take care of it. All right. The next big source of toxins, and the most little thing about this, is the air you breathe, especially indoor air pollution, which is one of the biggest problems. So air pollution, the outside and indoor pollution of air is also a common source of toxic exposure.

And many of us spend a lot of time inside, and indoor air can be more polluted than outdoor air, because you get VOCs from furniture, from building materials from mold, cleaning sprays, gas ovens, and poor indoor air quality can cause all sorts of stuff. As my brain fog headaches, immunostradulation, I met a guy who was building the Bank of America,

the new was a $2 billion dollar building in New York City, and he was an architect patient, actually.

And he told me that they invested a huge amount of money in making the indoor air quality great, and doing environmental friendly and no-off gas. And like, why did they spend all this money? And he said, because the productivity was so much higher in their employees. When we built our Center for Function Medicine at Cleveland Clinic,

I insisted that we hire an environmental firm, and we follow strict environmental standards for the products in there. So we would have off-gassing from Aldehyde and VOCs. We had a carpenter with all kinds of chemicals, paint with chemicals, that we had proper air filters, water filters, and it was the healthiest space in the entire clinic.

And when people went in there, they got how to feel good in here. I feel good at the end of the day. I feel good at the end of the day. So, it's often overlooked. So, what are the ways you might not know your exposed?

Well, one of the things that's called VOCs are volatile organic compounds. These are from furniture. Glues that he did, he just finished his sealant foam padding, and jean wood products.

So, if there's recently a new manufacturing furniture, it's synthetic materials.

It can be an issue.

“It's hidden, if you don't know if it smells mustard or moldy, it for sure is.”

Even if you don't smell it, it can be an air vents and air conditioning in many other places. Peeing products, all the household cleaning sprays. You know, we'll talk about how to avoid those and use safe for versions. Gas stoves, they're a big deal. A friend of mine is the CEO of an appliance company.

And he told me all the research did done in gas stoves and how potentially harmful they are. And what can they do? They can not ask them, brain fog, and they can disrupt your immune system. Many, many other things. So, what can you do this easy?

Let's high impact. If you're in this open, especially if you're getting furniture, but better to get furniture this more. Made with natural products. For example, I have a mattress. That is great mattress.

It's a latex mattress. It's been from natural materials. It's from a center.

It's kind of like a temper-peatic.

I did have a temper-peatic ones. And when I bought it, I was like, oh my god, this thing. The stains. Because you could smell all the afghast, single wall of chemicals. And I didn't really know what I was doing at the time.

But I was pretty bad. I have an air purifier. I have an air filter in my bedroom. And I'll room this in the most time in the house. You want a hepa or ultra hepa air purifier with activated carbon.

And listen, if you can get bolder furniture, where most of us off gas or rentries. If you can't afford it, I would encourage you to get furniture and bedding and couches. And other build public products that are non-toxic. And you can find those.

And especially if they're in bedrooms and groceries. Be careful. So when you're buying your furniture, look for solid wood. Instead of particle board, get antique. So if you can, choose low VOC or non VOC finishes, like paints.

And there's certifications you can check out. Like green guard, sort of pure us for foam. FSC certified wood. There's a lot of things you can do out there in a reducer's. Both first.

Next topic. And this is one of my favorites. Is how do you support your body's own detox system? None of us can use our exposures completely. None of us can live in a world like we did a thousand years ago,

or even two hundred years ago, when there were no toxins in our environment, that weren't naturally occurring, that we're pretty rare. So how do you support your body's own detoxification system? A lot of doctors go, well, you know, your body just does it. You don't have to worry about it.

It's like no big deal, like you can do anything. And detoxification is, as a therapy is just stupid and unscientific. Well, that is absolutely wrong. It's extremely scientific, and if you look at the literature, you'll find it.

The problem is there's no evidence.

The problem is that they haven't looked at the evidence. So, and I studied this extensively, because I had to do for my own help, and also for my patients. Is it real system for doing this? And there's a lot of ways to do it.

You have to support all those systems. I call it the triple P system, the poop, pee, and perspire, right? And those are really important. But you also have to support your liver.

“So, one of the pathways you have to support, your liver is really important.”

And there's great foods that's upric in your body. So many detoxification pathways, my favorite of the broccoli family. You know, broccoli, colos, kale, cabbage, pussles, sprouts, etc. Also, garlic and onions are great. Certain herbs and spices are great.

Like turmeric. There's a whole list of supportive compounds that you can use to help detoxify yourself. I've written a lot about this. Protein, yes, protein is really important.

And if you look at a lot of the pathways, and there's a whole series of how chemical steps that happen in your liver, when you detoxify things, requires amino acids, especially glycine, because it's part of making glutathione. Glutathione is the body's main detoxifying compound, and comes from amino acids that you need protein.

B vitamins. Really important, methylation is a key step. B12, full AB6, but all the B vitamins are really important. Zing, selenium, also minerals, really important. And alcohol is just a liver toxin.

So I would encourage you to not drink if you get. The next is your gut. It's how once the toxins get metabolized by the liver, they get excreted in the bile. They get dumped into your intestinal tract,

and they have to get out. Now, if you're constipated or sluggish, you're not having regular bowel movements, guess what? You are going to recirculate those, and they're going to get reabsorbed.

So you don't want to do that. So fibers are really important. Pooping regularly is important. And I had a patient, I said, you know regular bowel movements. So yeah, regular bowel movements.

I said, well, how often you go? Because once a week. And I'm like, what do you mean that's not regular? Because yeah, it's regular for me. I go every week.

“Really, the idea is that you should probably go at least once”

if not two to three times a day. I don't know, it sounds crazy, but if you look at the studies by a Burkett and another from England, in Africa, they found that if you were a hunter gather in Africa, your stool weight was about two pounds a day.

If you were an urban dweller, same ethnicity, same genetics. It was about four ounces. So we want to have a lot of poop.

And there's lots of different kinds of fiber from mental foods.

You're great. Keep your microbiome healthy. You're really important. Preventing a leaky gut. Really important.

Hydration and that's the other thing. Kidneys. Really important.

“So you metabolize toxins that have to get out.”

So you got a drink. If you're drinking a lot of fluids. At least have your body weight now since every day. Electricalized minerals all help your kidneys work. Sweat, perspire, that's the only one, right?

Sweating. So sauna is a great exercise. It's great. Making sure you're actually getting your skin to expert toxins. And breath also is another one.

Because you're screening toxins through your breath, carbon dioxide, but also other toxins. So really important. Make sure all these systems are working. And these are the things that you can do through both lifestyle factors and

also diet and supplements. So it's a summon up. Like one of the five things that you can do today to really reduce your exposures.

First, don't heat your food and plastic.

Two filtered drinking water. Free. Get the right skincare products. Can use skin deep as a great resource. For try to eat organic, where it matters most.

Use the dirty dozen as a guide. They think 15 from the environmental work group put a EWG.org. That helps with your personal care and your food. And improve your indoor air quality. Ideally getting an air filter for your house.

So you don't need everything, but you just need to do the right things.

“Now, if you have kids and a family, there's a few more things you should know about.”

Kids are much more vulnerable toxins. So make sure you worry about your store your food in. But what you heat your food in, the water you drink, the worry they sleep, and what they're eating for lunch. You're talking to your family isn't about fear.

It's just about being informed.

Now, as you wrap up, I want to review this.

This isn't about doing everything perfectly. It's definitely not about trying to live talks. They're free because that's impossible. It's not just being more aware. It's about making the right priority.

It's about making a few thoughtful choices that had up over time. Your body already knows how to detox. So when you reduce the load and you support the systems to do the work, healing becomes much easier. So approach this with curiosity and not fear. You don't need to change everything in one.

Start with one or two swaps that feel doable. And I want you to build from there. This isn't about living talks in free. It's about living talks this smart. And I'll let you hear from you.

What toxins or products what you want to help navigate next? What feels confusing or overwhelming right now?

“If you want to dive deeper into talks this smart, living and building community right.”

Your health goals. You can join the Hyman hive. And let's tie them together. We're going to leave a link to join the hive in the episodes show notes. So I'll see you next time.

Thanks for joining me for office hours. I love diving into these topics with you. Remember, you are the CEO of your own health. And every choice you make can move your closer to healing and vitality. I want to keep these episodes as relevant and useful as possible.

So tell me, what do you want to explore next? What questions are you wrestling with? What breakthroughs are you chasing? Share your ideas in the comments on social media or through the link in the show notes. I'm listening until next time, keep taking charge.

Keep asking questions and keep showing up for your health. When it comes to supplements, you only want the best for your body. The kind with the highest quality, cleanest and most potent ingredients you can get. That's exactly what you'll find at my supplement store. Where I've hand selected each and every product to meet the most rigorous standards for safety, purity, and effectiveness.

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