Dr. Mark Hyman: The Secret to Aging Backwards and Improving Your Health | Mental Health | YAPClassic

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You want to live to be 120 years old. Why do you actually want to live so long? I love life. What is the definition of health?

Start the absence of disease.

It's something else.

“How do we unlock the keys to optimal, biological performance?”

Now I've spent the 40 years studying, besides the function of the body, frailty is non-moral consequence of aging. It's a consequence of a phenomenon that happens as we get older if we don't do something about it.

We have this rate of the safety schedules, there are tremendous amounts of stress, but you crappy food. We don't exercise enough. There's all these things that we're doing to impede our ability to actually live a vibrant, long, healthy life.

What did you do to reverse your age 20 years? I have been eating. Let's say it gave you a 35-year-old, they're stressed, exhausted, running on coffee. If you had a year to transform their health and performance,

what are the things that you would change? I would immediately have them get... Yeah, fam, what if aging wasn't something that just happened to you, but something you could actually control? What if the fatigue, the brain fog,

the chronic conditions we've been told, are just part of getting older, are actually preventable? That's exactly what today's guest is here to talk about. Dr. Mark Hyman is renowned functional medicine physician, best-selling author,

and one of the leading voices in the science of longevity. His mission is simple. Help people not just live longer, but better. In this conversation, Mark is going to share some science-backed insights

to help you improve your health, extend your lifespan, and defy aging. There are some serious gems in this one, so tune in and take notes. I'm so excited for this conversation,

and there's so much to talk about, but I just want to jump in and get started. So, I was reading your book, I was researching you, and I found out that you want to live

to be 120 years old. Oh, if I can do everything I'd like to do, yes, if I can, no. Yeah. I'm still writing my bike in 19, I'll keep going. That would be amazing.

I also interviewed Dave Asprey a few times, and he tells me he wants to live to be 180 years old. So, there's this trend of bi-hackers, like you guys that want to live to be 120, 180 years old. I would just say I'm not a bi-hacker.

I'm a functional medicine physician, and so I use deep science, and it's not, I mean, some of the tools are similar, but a functional medicine is really the ultimate bi-hack.

Yes, yes. And we're going to talk all about functional medicine, and I'm going to try to help my listeners understand what that is if they're not familiar.

“But you guys are on a quest to live as long as you can, right?”

So, that's the two things that you guys have in common, maybe it's not bi-hacking. But when I think about that, I think about frail, old, bedroom. Yeah.

I don't really want to live to be 120 years old, at least by today's standards. So, I want to understand, when you imagine yourself at 120 years old, what do you actually imagine yourself being capable to do?

What does 120 year old and thriving look like? I mean, it means being able to do whatever you'd love to do. If it's sitting in rocking chair in your book, it's that. If it's hiking up the mountain,

it's that.

then it's that.

“So, for me, it's really being able to get into the morning”

doing what you'd love to do, and that'd be incumbent by some of the conditions that are mostly preventable, that we seem to think of a normal part of aging. They're not really.

And what's happening on the science is quite exciting. We're seeing a lot of research, for example, as a Washington Post article recently about the M&X factors, which is basically a scientific discovery. Then when the Nobel Prize loves you to reprogram your genes

back to be under you. It's called epigenic reprogramming, and it's being researched by the alto-slavich episodes, and also by St. Almond-slav.

So, there's a lot of really amazing research going on

in this right now in the longevity space. That's going to be an unlock. For most of us, I think we can expect to get to our 90s or about the 100. You know, biggest and good health,

if we know what to do to take care of our bodies. And I saw this all over the place. Man, it was in Tardinia, and I was in Icaria, and I just saw people who are like really old and really thriving.

And, you know, there's almost like 87 years old, that she was like running up and down the mouse out of this mountain. Yeah, I couldn't keep up with her. She was, you know, tender her giant gardens

and farm and animals and trees. You know, it was quite amazing to see. So, I think if we understand the things that impede our health, we can remove those, and we understand the things that enhance our health.

We can add those, and it's really not that hard. It's just knowing what to do. Yeah, and I hope we can unpack some of that in this interview today. So, I was listening to your audiobook, Young Forever. It was really entertaining.

And you were talking about how you went to Sardinia and went to the blue zones. But talk to us about what actually sparked your interest in longevity.

Well, I've always been interested in the science of optimization

in terms of how we function. I mean, whether it's the word functional medicine or the company of co-founded function health, the core value is how do we unlock how to function at your best and how to unlock

the keys to optimal biological performance. And it's really something that we're not only discovering. No one's really asked the question and medicine before. What is the definition of health? Stop the absence of disease.

It's something else. And if you go to your doctor's figure, I want to feel better. I want to optimize my health. They don't want to do it.

They give you a symptoms grade. If you have a disease, don't give you a drug. But do they understand the science of creating health? No.

“That's what I've spent my life studying after medical school.”

That's the science of creating health. And it's something we now know how to do. That's what's so exciting. We know we know the basic biological systems that go right in the field of longevity. That science is really getting exciting because we're talking about these concepts called the hallmarks of aging.

The hallmarks of aging are these fundamental biological things that go wrong and break down. As we get older, that are underlying all disease. It's like the roots or the trunk. And all the branches and the leaves are all the diseases and all the specialties.

So with his heart disease or cancer or diabetes or Alzheimer's or whatever it is, audit and depression, they share common roots. And there are only really a few things that impede health. You have to identify what those are. They're toxins or allergens.

There's microbes and change your microbiomes. The physical or psychological stress. And poor diet, which is most of both eat. And then there's a few things everybody's eat this time. You need to get rid of the bad stuff and put it in good stuff.

And then there's basically sort of accelerating optimization.

Thanks for example, like how do you optimize your mitochondria? How do you optimize your microbiome? How do you optimize your exposure? How do you optimize your immune system? These are the things that we now know how to do.

If you say your doctor, I want to optimize my mitochondria. Figure out how to optimize my immune system. And they're not going to want to do it. How do I optimize my microbiome?

I'll take a probiotic. You know, you fiber. You know, they're not going to really understand. Because it's not what they do. And I've spent the 40 years studying the function of the body.

And that's really what we kind of have come to in terms of understanding how to create these shifts in our biology that create abundant and vibrant health. And then don't provide a breeding grounds for disease. So with traditional medicine, really they're focused on like a specialty, right?

They don't treat the whole body holistically. So can you give us an example of like, okay, I go to the doctor. And I'm like, okay. I'm giving them. I'll just tell you a question.

Actual patient I had. I'm not going to use her name. But she was a business coach by 50 years old. She was overweight. She had pre-diabetes.

She had depression. She had migraines. She had refluxed. It will bowel bloating. Yeah, terrible story.

And it's called the genetic arthritis, which is a horrible condition where you get psoriasis on your skin, the skin body. And you also get arthritis, which is debilitating. So she was not a drug for that. The cost of 50,000 dollars.

She was seen by the best doc. So one of the best healthcare centers in the world. And she was getting the best GI treatment for refluxed. The best treatment for adult bowel. The breast human for depression.

Quote the best being the best. Traditional view. The best human for migraines. The best treatment for her prediabetes. The best treatment for psoriasi arthritis.

And she was seen a doctor for every inch of her.

“And no one said, what is linking all these problems together?”

For her was inflammation. She had tremendous amounts of inflammation.

Then we know it's a pressure and inflammation.

Right? But you know that your gut subset is inflammation. We know that obviously if you have inflammatory skin and arthritis, that's inflammation. So we know that diabetes is inflammation or prediabetes or obesity is inflammation.

“So I said to myself, well, what did the root cause for her?”

You know, she was having so many gut issues that I believe those are the cause. Should severe bloating should all these. The history of taking antibiotics, steroids for. Very things like for her autoimmune condition. It's a lot of you just do something really simple.

Rather than taking all these drugs, you can continue to take them. But in the meantime, let's just try you on a, and a whole foods, low sugar, low starch diet. Which removes the common inflammatory triggers. And for my practice, for people who have autoimmune disease,

getting rid of grains and beans, dairy, gluten, which is part of the grain of sugar, processed food, alcohol. Really makes the difference. So I said, put on that diet. So let's kind of reset your gut.

I gave her an antibiotic and an antifungal, the reset her gut. And then I gave her probiotics and things to rebuild her gut. And I gave her my having vitamin D and some fish oil. Not a lot of stuff. And six weeks later, she comes back.

She's Dr. Hyman, I got off all my drugs. But my way, I didn't tell you to do that. I just was feeling so good. I just stopped everything. And she had no more certain arthritis.

She didn't hear it cleared up. She had no more migratory. She had no more depression. She lost 20 pounds. Her pre-diabetes was gone.

Her reflex was gone. Her microbiose gone. And so I just treated the root cause, not the symptoms. And this inflammation is a common trigger from

most chronic disease. And for me, after seeing this for, you know, 30, 40 years of patients like this, I can see it when I went and they walk in. I know God was going on.

And it's not that hard to treat. But she was getting all these symptoms depression treatments that were really working. They were marginally working. They were keeping her functioning sort of.

But they didn't really deal with the problem. So functional medicines that are really understanding the body as a network, as a system, as a system of systems

“that you have to keep optimize in order to live well.”

And they map almost entirely perfectly across the hallmarks of aging, the scientists have been discovering. So in your mitochondrial work, when your detox system doesn't work, when you have no immune in balances or hormonal balances or neurotransmitter balances

or your guts off, these are things that we know actually know why to treat your mitochondrial working. These are things we know how to treat with the functional medicine. And talk to us about how your company function services these types of problems.

What we develop function is really create

the first health platform that allows people

to fully access their own data. Now people are wearing war rings, wearing apple watches that wearing glucose monitors, that's all great. That's just a few data points. But what if you could unlock all of your biology?

What if you could know all of your biomarkers and your metabolism and your microbiome and your genome imaging, your wearables and your medical history and your EMR or your medical records, all gets into a platform that is personalized to you and allows you to identify

where the advances are, where the dysfunctions are, and you should deep insights and content based on machine learning AI to help you actually optimize your health for you. Because no two people are alike.

And everybody is different. And if we try to treat to the mean, we often miss the mark. And this is what medicine does. It treats the mean.

There's no average person, right? And everybody is different.

“And the studies work by something called randomized control”

no blind trials. Which means control means you basically have two populations that are as identical to each other's possible. So you want to be a 70 kilogram white male from Kansas and you get 100 of those people and you put 50 one group

and a 50 another group and you give them a drug. You see what happens at the other side. That's how medicine operates. That 70 kilogram white male is not like 90% of us out there. Not you, it's not me.

And so how do we move towards where medicine is going which is personalization? We call precision medicine. Personalization is what we're going to call it. It's where we're going.

And so function health is the first platform that is able to actually do this for you.

And in an amazing way that helps people revolutionize our health.

And we just started, obviously, this is a startup. And we didn't realize how much success we were going to have. So, you know, we have almost 150,000 members. We have, you know, millions, tens of millions of data points on people.

We're seeing all kinds of trends in the data. We see the people actually, you know, when they get their first test and then when I would have been going two years, we can see that when they fall up and do the fall up testing that their biomarkers get better.

Their blood sugar gets better. Their cholesterol gets better. Their inflammation gets better. They're vitamin D gets better. Whatever, whatever is off, and we give them a deep dive

into what's going on their biology. Not just from a traditional perspective, the traditional sort of Western medical perspective, but also the emerging field of systems network and medicine, which is what functional medicine

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My first question to you,

I mentioned biohacking and you kind of like got like a little offended when I tried to compare what you were doing with biohacking, but when I hear you talking about and you're talking about personalization

and figuring out like, you know, your biological age. To me, that's, you know, I've been doing this podcast for six years and had a lot of people on the show

and it sounds a lot like biohacking. So what's the difference? Well, I think my hacking tends to be around like, you know, hot and cold plunges,

hyperactive chambers, bedlife therapy, all these devices, and tools, and things, doctor,

and I just hope that you're fine. They work and they're mediated by biological processes and I use those. However, if someone comes in like that woman

that I just described to you, no biohacker in the world is going to fix her because if they don't understand the science around functional medicine, if they are trained,

you know, practitioner or fine, they'll figure it out. Or hopefully they'll figure it out, but when you, when you just use these modalities

that I'll try to understand what the underlying

it's another cinematic treatment.

You might feel better for a little bit. You're going to ask, "Well, I'll punch you. Feel good." But then one, you know,

you still have your arthritis. You still have your disease. You still have your migraine. You still have whatever you got.

“And no one's telling you how to figure out the root of that.”

So I'm not opposed to that. And Dave's a good friend. And I love Dave Osprey. And, you know, we hang out and talk all the time.

And I learned from him. And there's other, there's all kinds of great tools that I personally use in half. I'm just saying that this functional medicine

is sort of the OG biohacking, in a sense, because it's really about understanding how much deeper level what's going on biologically, about chemically,

genetically, you know, your microbiome. It's the ways that I think, you know,

most people just, it's a lot to take in. You know, the problem is, you know,

there's 37 billion

chemical reactions in your body

every second. Nobody in that, understand all that. You have tens of thousands of tablets in your blood

and chemicals. You know, we do 19 under regular panel. But the function will help we do 499,

which is, you know, 15,000 dollars. The test for less than 500 bucks. And you get over a hundred

and 10 by a month, and you can add on other things, as well, it's about deeper dives

“into whether you're exposed to chemicals,”

whether you're at Alzheimer's risk, whether you have immune issues. I mean, so, well,

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You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor.

You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor.

You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. You don't have to go to a doctor. Epigenome is how to be exposome regulates your biology.

Now, what is the epigenome? Epigenome means a button. You've got your genes, you've got about 20,000 genes. Epigenome and then think about the keyboards on a piano. You have 88 keys.

They ain't changing. You know, I've got 20,000 genes. They ain't changing. Let's say you're gene editing or splicing. Or some other weird things that's coming around the corner.

They're not changing. What can change is how those genes are expressed. How they're turned on or off. Whether they're upregulated or downregulated. Whether driving inflammation or stopping inflammation.

Whether they're accelerating agent or slowing aging.

And they are basically the control mechanisms to turn on or off.

So, I think of them like switches or knobs. And you can download them up or down based on what you're doing.

“And that's how almost all of the impacts of a lot of the long practices we talked about.”

Have their effects. That's how they expose them. Regulates your health and longevity and your risk of disease. This is your epigenome. Then translates into the expression of genes and proteins.

And biological functions. And you want to have a healthy epigenome. And, you know, there was a great example. For example, Brandon Journal was discovered this kind of phenomenon. It was okay.

These mice that are bred to be obese. So they're yellow. They're fat.

He gave a series of the females who are pregnant. Certain nutrients called methylating nutrients regulate the epigenome. So it's a little complicated. But there's a called methylation, which is a chemical process. They regulate your genes.

And involves B6, fully and B12. So vitamins and minerals are extremely important. They run everything in your body. Every bowel chemical reaction needs a vitamin or mineral. And if you don't have them or they're insufficient,

you're going to have gummed-up biopemistics. And gummed-up biopemistry translates into disease.

So he basically gave these pregnant mice some B vitamins.

And a few other amino acids. They helped us support this process. The offspring were perfect. They were thin. They were healthy.

They were gray. They were not yellow fat mice. Even though genetically they were bred to be yellow fat mice. And this was a massive discovery.

“And I think this is what really has led to our understanding of this whole process”

of how we can modify our epigenome and the outcomes. So when your mother's eating, when she's pregnant with you, you know, this stresses you experience, you know, in utero, though that your mother might experience or all your early childhood experience, all those imprint on your epigenome

can affect you. Toxins are exposed to. So this is why we had to say pay attention to how we live because if we want to feel good and do good.

And then gauge in life and do the work you want to do,

it would be successful in our work. And have great relationships and enjoy life and be happy. If you feel like crap, it's not that much. Yeah. So true.

And so from what I read, like 90% of disease and aging risk has to do with our environment, our ex-bizone. Yeah. And so the earlier that we start the better is what you were just saying. Right?

You can even start from in the womb. If our mothers are smart enough. It's great. Yeah. You know, I've seen moving to want to be in pregnant.

I mentioned their toxin load. I'm like, whoa, we got to do some about this. We got to reduce your exposures, the toxins. I've got to get these heavy metals down. Because you want to healthy baby.

And so we rarely proactively do peak conception work. Do I? I had a whole podcast about that on the doctor's farm. Pharmacy. And now it's called the doctor.

I'm going to show.

“And we don't even to what you need to know preparing for a baby.”

What you have is when you're pregnant. How do you take care of yourself? One of the things that are matters. I typically optimize the chances of having a healthy baby. On the flip side.

Is there any time that's like too late to get started on this? Oh, God. No.

I mean, what's really amazing in one of the animal studies.

They give them a wrap on my sandwich is something that is a drug discovered in Rapid Newy that inhibits this pathway called one of the longevity switches. I called one of the longevity switches. That they control so much. So M towards one of these.

And then Taurus essentially is a pathway that is going to help you build muscle. But also when it's activated and when it's inactivated or inhibited in some way. It's going to allow the cells to replenish repair called this process called a topology, which basically means you're eating your old cells and you reusing it parts. It's recycling.

So it's cleaning up the mess that we make all the time in our bodies. Where's that garbage go, right? If somebody has to fix it. So wrap on my side inhibits that and accelerate the autopsy process and didn't give it in the right way. It extends life and extends health in animal models consistently and reliably.

And so there are there are interesting ways that we can sort of activate these longevity switches and pathways. And I've talked about that a lot of my book Young Forever and how do we understand how these work. Well, we can do. And it's not complicated. It's a few simple practices.

Sometimes if you supplement, it can really help modulating some of these pathways that activate the longevity switches. Okay, so one more really near to question and that's about mitochondria. So you say the difference between a three year old and a nine year old is a number in the state of their mitochondria. So help us understand what mitochondrial dysfunction has to do with aging. Yeah, great, great question.

So this is one of the homeworks of aging is mitochondrial dysfunction. It's key to so many diseases. Your mitochondria, I think it's like the powerhouse of yourself, the energy factories. They take food and oxygen, turn into energy that your body uses. We use, you know, gasoline or car.

And it can bus and, you know, great strategy. It will be running something called ATP. It's just a molecule produced from food and oxygen. And the waste products are carbon dioxide, which we breathe out and water, which we pay out. And some free radicals which we have antioxidants and mechanisms to control.

And what happens is they're energy, right? So if you have poor functioning mitochondria, you're going to have low energy. You know, you're going to be weaker, you know, low or muscle mass.

“So you know, the key to longevity is keeping your mitochondria healthy.”

And keeping them strong. And actually, having better more mitochondria. And so the way to do that is by exercise. So we just this training bills muscle in mitochondria. A sprint training or a kit training does that as well.

Exercise belongs to therapy. Hypocrine training does that. A lot of ways to do it. There are supplements like your low thin A, which is because my top as you might have a kind of a renewal.

They're mitochondrial support supplements, sometimes that you need. So there are a lot of ways to optimize your mitochondria, but they're injured by.

Too many environmental toxins. All those things from a microbiome that are bad. All those things can damage your mitochondria.

“So learning about your mitochondria, how to take care of them is really important.”

And again, it's one of the things we kind of can look at as we start to test things and see what's going on in our bodies. So interesting. What's up, Youngham Profitors? When you start a business, nobody warns you that you're about to become the creator,

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Quote.com/propheting. OK, I want to talk about your drive of wanting to live so long. Because one of the factors that you mentioned is like having a purpose and feeling like, you know, you've got a way to contribute to the world. So why do you actually want to live so long?

Well, I love life. And as long as I can enjoy life and be with my friends and do the things I love and ride my bike and hike and enjoy. And I'm doing and have meeting and purpose and contribute to the world and I value. I know I'm 65. I kind of figured a few things out by now.

And you know, with the mowings of them come with age. But I've had a bunch of hard nights. And that's really taught me a lot. And so I kind of feel happy and content and satisfied and like I want to keep going. So I mean, I don't really care if I get to 120 or 100 or 99 or 95 or 90.

I just want to feel good and do good. It makes a lot of sense. And I'm really excited for this generation of six-year-olds. Because I just feel like in the past, you know, when you're in your 60s it's all about like retirement.

And I feel like a lot of people right now are actually taking on second careers and realizing that they really have a lot more time to live.

And people are taking advantage of that. So like, what are your thoughts in terms of people around your age who like wanted to take on a new career or. Yeah, tell me. I mean, I, you know, I'm 65 and two years ago. I'm a co-founder and a company that's a big startup company right now.

So I mean, who does startups in their 60s? Most people are like looking at golf courses and not startups. And I mean, I want to contribute to the world. I want to do things. I get excited.

We're building. We're creating. We're dreaming. We're imagining a different future for a healthcare and medicine. We're adding value to people's lives.

I mean, it's something to get up for every morning and to be excited about. And take all the things that I know that are also possible for any single doctor to just synthesize and to sort through and make sense of and provide each individual way to way to personally approach their health. It's going to activate optimize how they feel.

“And that that's really the key here is to end these with suffering.”

And for me, that's that's my purpose. And that's my mission and plus having fun enjoying my life for my wife and everybody around me. Yeah, I love that. So it's hard for me to imagine at the same time.

The food in the grocery store is terrible.

It's like everything comes in a cardboard box. Our water supply is really scary and it feels like there's no good water.

“It's either like you're getting plastic or you're drinking from, you know, a dirty faucet, right?”

And so for me, it just feels almost impossible to kind of navigate a food, which you say is medicine. So talk to us about how we should try to navigate our diet and also like maybe like what changes need to happen in America for us to actually live healthier lives and longer lives. This is something I've been working on for a long time. I read a book called Food Fix which lays out from field to fork, what's wrong with our food system. And you know, if there's one thing that's killing us aside from, you know, if I'm going to talk to you, it's fascinating schedule.

It's probably 80% truth. And it's something that we can control and do something about. And unless we actually take it seriously and fix our food system, we're kind of in a mess. And so right now there's a research of engines and health around the country. There's the making market.

It helps the again movement. And so there's an energy happening. And in Washington working on policy used to bring those changes to the average American. For example, most Virginia they got rid of red dyes and other dyes and California they're the same thing. These are great steps to start to push the food system to reduce healthy or food for all of us.

And something that's really hot right now is GLPs, right? I have no feelings about them. I feel like it's good for personal. I'm not a doctor, right? But I think it's good if you have a real problem.

But I see normal people who might just need to lose 10, 20 pounds. Take GLPs. So what are your thoughts around that?

“I think for most people and I literally just got a text from somebody this morning.”

My cousin made your book. They lost 100 pounds.

My first ever working in Washington around the food policy.

She lost a hundred and twelve pounds. And last year's working with me. And then without taking any trips. Now, some people are really stuck and if you're stuck and you need help and you don't have not really addressed the underlying reasons why you need some of that.

That's not what you're eating. It's what's eating you. You got to figure that out. It's really important to do that. And I think what people do that, they don't necessarily have to take these drugs.

Which are our helpful. They can be really helpful. But they also come with side of drugs. Most of the laws wait again if you stop. They can have other issues.

They can be a good tool. But they're just a tool. They're not a pinnancy. And I think they've helped a lot of people. I'm not against them.

I think they're kind of used in ways that sometimes don't make sense. They're why you give a six-year-old and it was an epic shot for the rest of your life. You know, it's not his fault these over way. That's the environment he's in. And I think that can actually get really fixed.

“So I think it's important for people to understand that.”

They have power. And the food industry is basically a hijacked brain chemistry and metabolism. Our desires for different foods. And these are things that can actually be changed.

You can literally change your brain chemistry and have it incredibly powerful.

If you're cravings and your desire for foods. You know, for example, people going keto, they don't really need. I was that big because naturally, the way they're eating, we'll shut off that craving. And the food addiction is a real thing about 14% of adults and kids are addicted to food.

But unfortunately, addicted. This isn't really based on good evidence from the health food addiction scale. And deep signs are on the world. We look at this. This is just horrible.

That. And horribly. So I think that's a great idea. So I think that's a great idea. So I think that's a great idea.

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So I think that's a great idea. So I think that's a great idea. So I think that's a great idea. So let's talk about our ancestors because when I was listening to your book, I was surprised because we're always thinking about how we live so long now and when you think about the past you might think like people died at like 30 40. But there's actually cases in history where people have lived to be a very old age.

So talk to us about how our ancestors ate and maybe some examples of people who lived really long back in the day.

They had almost most of their died from bison and they had berries and they had a probably wild stepping gathered.

But predominantly there I was was meat. And it leads to be like well over 100 highly functional and active. And you know, the these populations around the world where you see people like I was in Turkey and they noticed not a technical lose on but. I mean, they were a lot of really old people who are doing great, you know, where they're 80s and 90s still working and still thriving so make part of their community.

“And I think it's when you stop you stop like I think retirement is the worst idea ever dreaded.”

You know, I don't really get it. But you know, people don't retire. They just shift and change what they're doing.

I think these communities and when you see these people living to be very old, it's because they they found meaning purpose they learned.

I did not sort of internalize this trust of like to learn how to modulate their own. Dying lifestyle to to optimize your health and they just kind of figure that. Let's stick on community a bit because you say it's also a factor in longevity. You say you're only as healthy as your five closest friends tell us about it. Well, think about it. If all of your friends are, you know, going to McDonald and drinking beer and you know 20 to Italy or soda day.

And watching TV all the time, you know, that's kind of what you're going to be probably like. And if you are friends who are healthy and going go to yoga and drink green juices, but exercise and eat whole foods and, you know, get together and share these things. You're more likely going to be healthy. And it's just it's just so clear, Christachus from Harvard did a lot of work on this. We wrote a book called Connected. But he published research in the New England Journal of Medicine, showing the examples from the framing of data, which is a large study of.

All you want to learn to study is a lot of study in the world and framing him as just as tracking their population. He found that those people who actually, when they looked at the patterns around obesity, they were about, you know, 40% likely to be overweight. If your parents or your friends are overweight, but you are 170, 1% more likely to be overweight if your friends are overweight. Yeah, so your social connections matter and your relationships matter, you know, like I mean, if you're if you're somebody who just stands up all night playing video games and you're living in your friends are playing video games and and Australia.

I mean, your sleep makes cycle you're sticking really very good to be off. So the people of the communities that you have to surround yourself with, make sure that people who are leaning towards wellness and health as opposed to, you know, not not that. That's so interesting. Now I don't want everybody tuning in so like we come like fat phobic, you know, like we've got, but at the same time, we've got to pay attention to your, it's the same thing if people are doing drugs around you're more likely to do drugs.

So food can also be as bad as a drug. We've got to think of it that way. So if there was one thing that you could remove from the grocery stores, what would it be? It would be high fructose corn syrup like that and you'd kind of cut out most of the kids in the grocery store. Yeah, that's probably what I would do. Yeah. And then what is your, oh, God.

“No, that's what I think, you know, trans fats have been removed from most part, which is great, but.”

It's for us. You want to make sure you're getting rid of those two things, trans fats and I've already got to go and syrup. Just getting rid of that along with a huge difference or it just even reading the ingredient list. If there's an ingredient on the air that you don't have at home, that you wouldn't use your kitchen, like be related to hydroxiety, or multi-dextrin, or monon and diglass rides, you probably shouldn't eat it. I heard something once if you can't kill it or grow it, you shouldn't eat it.

And I always like think about that when I'm eating food.

Yeah, totally right. So a lot of our listeners are entrepreneurs. They have very busy schedules. Sometimes you can get really overwhelming trying to follow different nutrition advice. So in the simplest, you know, terms, what should we be eating? I've been reading so many books about this food, what they should eat, the vegan diet, which is kind of a condensed version, and it's kind of fun stuff in it.

And it's, it's really, you know, what we agree on is more than what we disagree on. You know, you can get on the market on vegan or paleo or keto or this or that.

“But the truth is, we all agree with shooting process, ultra-process.”

But we all agree with should be reducing starship sugar to find carbohydrates in their diet. We shouldn't be eating things that aren't food, technically, like, you know, multi-dextrin, or, you know, mutilated hydroxy-tali, we had a red diet number three. You know, we should, we should be eating foods that are identified with chemicals. And I think we think of the food as medicine, where it changes everything in our biology in real time.

And even for several tolerating tolerating animal fats very well, especially if it's a regenerary race, they're very different qualities of fats. So there's a lot of really good things you can do that are available from the diet that you can get even anywhere. I mean, I've worked with people in the worst food deserts in America. And they've actually been able to to make a huge impact and change their diet if they actually do the right things.

And they, they will. They'll actually have a huge shift in their, in their diet by, by acts of doing this. I'm very, I'm pretty thrilled by how simple it is. But when people understand how to do it, then it, then it, everything changes. Okay, so talk to us about exercise. I feel like there's a lot of mixed advice when it comes to exercise.

“What's your take on the right amount too much exercise?”

Yeah, I think, I think, you know, exercise is critical.

Your body needs to move. There's no doubt about it. We're designed to be moving organisms all the time. And that's kind of how we evolve. Now, most of us don't do enough. And that's unfortunate.

And I think, you know, we don't, getting 80% get the optimal amount. 23% get some modern amount. But the key is to actually understand what was good for you in a different, different times of your life. You know, but I think you need at least 30 minutes of good cardio four or five times a week. Three times a week is training probably a week or a day or two of flexibility and training and stability training.

That's kind of bare minimum. If you can do that, you're going to maintain your health and be good for a long time. You've said in the past that strength training is the best anti-aging medicine. What's still good about it? Because what you're doing is you're building muscle.

You're building mitochondria.

You're increasing muscle mass. And what really kills people is frailty. When you get older, you get frail. You're not going to get up out of a chair. You're not able to do anything.

You're loved to do your mobility as you increase your functions decrease. That's all totally preventable by strength training.

“And when you have to work harder, I should get older because the body doesn't really,”

Unfortunately, it's not that working well. So you have to do a little more effort to get the same benefit. And I think that's something to peel off you do, but it's not optional. I exercise is not optional. I agree.

Okay, last question for you, and then we're going to close out this interview. So the average listeners age on my podcast is 35 or so. And they're typically an entrepreneur. So let's say it gave you a 35 real their stress exhausted running on coffee. If you had a year to transform their health and performance,

What are the things that you would change? I would immediately have them get on a whole foods diet. Then it just talked about it. And having them just follow the principles of the real food. It lotion or starch.

Good fats, adequate protein for where you are in your life phase. And various many where you are. Lots of chemicals, lots of fiber and just start there. And if you're really having any health issues. I'd probably do my 10 day detox program, which is essentially a reset.

Just 10 day detox.com with the 10 day detox.

And what really is amazing about it is that people get a reset.

It's like putting your body back to what's original factory settings. And you can see where, you know, where food is impacting you. Oh, I didn't know that. Oh, my rash was caused by food or I didn't know that. My migraines are caused by what I was eating.

I didn't know that my joint pain was caused by what my sleep problem was caused by eating. So you get a really quick reset. And then you can start to add foods back in. So that would be number one if you're food straight. And that's the timing, planning, organizing.

It's really important. You know, I'm timing spending your business. Facts that you spend on your health. You'll get a lot of dividends from that. Didn't really go like such routine.

Not that hard. Just even if you just want to walk 30 minutes. If you walk phone calls, that's good. Better than nothing. I'm going to have a walking treadmill.

You can, you know, do fun more fun things. I like to bike. I like to, you know, do more. More, you know, mountain biking and road biking and NS and other things. It's kind of fun for me.

I like to make sure I's fun string training. I've gotten into more more and it's been profound in terms of fact on my body, even as an older.

“I think learning how to regulate your nervous system is important.”

You know, self soothing is not something we learn how to do. We get activated reactive. But learning how to practice what is breath work or meditation or some practice where you're receding your nervous system. You're all on parasympathetic, uh, deficit. We need to be relaxing more.

And then I think built community because, you know, as you're building something and going through stuff. You know, when getting isolated is the worst thing you can do for human being. And so I think having that ability to sort of work with your friends to kind of build a fun community experience is really important. And that's something that, you know, it's been really important to me, especially as I got older. It's just investing your friendships.

Because when everything else goes, that's what it'll be. Totally. Yeah, so that was great advice on an individual level and a lot of the people tuning in our entrepreneurs. And we help move society forward.

We're trying to combat the food industries. Can you talk to us about some of the opportunities that you see for entrepreneurs to kind of capitalize on all these changes? I think, you know, the health level is a market.

It is a billion dollar market. And you know, there's a lot of ways people are entering that.

But you can figure out, you know, what you love and the intersection of what you love and, you know, what people need. Often businesses are started from people's own needs. Like, I need to, I need to fix my own health. So, as a physician, I got very sick when I was in my 30s. I got chronic disease syndrome from heavy metals.

And I was struggling a lot. And I had to actually sort of figure it out. And that forced me to learn about what I learned about it. Forced me to study the way study, to find this field of functional medicine, to use it in myself, to heal and repair. And so that's kind of what I encourage you to do is figure out that intersection of what you love. That's just driven me because it's not like a choice.

I don't have a choice. I'm, you know, making widgets or something that is finally made widgets, we only widgets. But the key is really, it's really to kind of figure out how you can do this in a way that it seems for what you love. Because otherwise, you won't really do it. Great advice.

Okay, so I end my show with two questions. I ask all my guests, it could be like totally different from what we talked about today. Just answer from your heart. So, what is one actionable thing? Are youngen profitors can do today to become more profitable tomorrow?

“Well, what your success is really determined by the quality of how you feel.”

So, if you have a function on a level and do the things you want to do and not be held back by illness. You're going to be able to function at a much higher level and do what everyone do. Whether it's, you know, just buzz off and go and get early retirement or whether it's you want to go to the company or whatever you want to do. You know, you have to get pasties to be highly functional when you feel better. And then so investing in your health is such an important thing for my perspective.

This, you know, I see a lot of people who have great businesses and companies and they build these things and they rich and all this stuff. And they're lonely, they're isolated, they're unhealthy, they're sick, they feel good. I mean, that's the last thing you want, right? Totally. And your book, young forever, really is just like a blueprint for how to do that.

Absolutely. Yeah. And what would you say you're secret to profiting in life as in this kingo beyond business? I mean, the secret you're profiting in life again is to focus on the things you love and to do what's your passion about because, you know,

“if you try to force something in your life, you know, the best thing that happened are often serendipitous.”

They're often, they're often come to their ideas or people or their experiences. I feel like you're sort of an underlying kind of current where we can kind of jump into it. And if we're, if we're present, we'll, we'll see actually what pulls us in and when we do that, you become more profitable.

I've never, I've never sought to make money in my life.

I've never tried to make money, I've never said I'm going to do a business to make money, I've been doing this to make money. I'm doing what I'm doing because I feel like it's critical for for myself and for the people who I, I care about and for the population and large. It's like, I just can't help myself. So I think when you do that, and you have a mission and you're driven, you know, then it's not about the money. Love it.

And Mark, where can everybody learn more about you and everything that you do? I know you're so easily found, but where do you want to go? Yeah, well, you go to Dr. Hyman.com if you want to try to attend the detox, you've got a Dr. Hyman. Tell me if you find it there, but you're supposed to attend the detox diet. I'm on social media, Dr. Mark Hyman, and I would podcast the Dr. Hyman Show and top 200 podcasts out there.

So do well. Awesome. Cool. Thank you so much for joining us on Young Improvening podcast. My pleasure. My pleasure. Hey, Afam. We're about to launch something that might be my favorite thing we've ever done on the podcast. A brand new series called How We Profit. Now, I've been doing Young Improvening podcast for eight years, and my listeners are successful.

We are real entrepreneurs with real businesses and a lot of you guys are crushing it behind the scenes. You may not be super famous. You may not be a billionaire yet, but you've got a business that you've learned how to scale. And we want to hear from you. One of the best ways to learn as an entrepreneur is from your peers. And I found it super helpful to be in these peer entrepreneurship groups and learn from other entrepreneurs who are at my level,

“but just in a different industry. So that's what I want to bring to this podcast.”

I want this to be our own peer group.

But on the podcast, and so I'm going to be interviewing people who are making anywhere from 500,000 to $10 million a year.

They're not super famous. They're not the typical billionaires that are on my show. These are real entrepreneurs who are crushing it behind the scenes, and we're going to uncover what they do to sell. How they get their customers with a profit margin looks like, how they market, and so much more.

Just head to Young Improvening.com/apply and share your story.

“Let me know why you think you should be featured on the show.”

Again, that's Young Improvening.com/apply.

And who knows, maybe you'll be our next guest on Young Improvening podcast.