Chapter 1: What is the main topic discussed in this episode?
Coming up on this episode of The Dr. Hyman Show. It's such an essential part of longevity and of health in general and just of enjoying life. It's not about doing it now for some result later. It makes you feel better now.
Chapter 2: What is FLC syndrome and how does it affect our health?
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Before we jump into today's episode, I want to share a few ways you can go deeper on your health journey. While I wish I could work with everyone one-on-one, there just isn't enough time in the day, so I built several tools to help you take control of your health.
If you're looking for guidance, education, and community, check out my private membership, the Hyman Hive, for live Q&As, exclusive content, and direct connection. For real-time lab testing and personalized insights into your biology, visit Function Health. You can also explore my curated doctor-trusted supplements and health products at drhyman.com.
Chapter 3: Why is magnesium important during the holiday season?
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I do this personally regularly. I do it at least two or three times a year, four times a year to really reset my system, to kind of get my body back on track, get rid of all the bad stuff, put in all the good stuff. Now I'm gonna walk you through how to do this. I'm gonna teach you how to hit the reset button, reboot your system, and to optimize your biology, to help your gut,
help your detox system, help your immune system, help reset your nervous system. And it's powerful. So if you want to really see how your body can feel and get rid of what we call FLC syndrome, I would do this. Most people are like the frog that's in cool water where you turn the heat up slowly and it starts to boil to death. We just kind of get used to it and think it's normal.
These symptoms are not normal. So one of the principles, one of the foundational pillars of the Tending the Hatch program and what can you do? Now, basically anybody can do this. People go, I want to do this with a junior high school once and The teachers are like, well, we might have to get permission from the parents to see if it's safe.
You know, maybe they don't want their children doing this. I'm like, what is it safe to eat fruits and vegetables and nuts and seeds and protein and cut out sugar and starch and processed food? I mean, they should get a note that it's permission to eat the junk food that they have in school. It's the opposite. So anyway, yes, it's very safe. Anybody can do this.
And some people, by the way, you know, need more of certain things, other things. But basically, this is a very universal approach to resetting your system. So one of the first principle, the first pillar is eat real food. Real, whole food. Understand that food is medicine. It's not just energy or calories. It's truly medicine. It's information. It's instructions.
It's code that literally programs your biology with every bite. It regulates your gene expression, your hormones, your brain chemistry, your immune system, your microbiome. Pretty much everything is controlled by food. And if you're eating the wrong food, you're sending all the wrong messages. If you eat the right food, you're sending the right messages. So this is a 10 day detox.
You're basically taking out the bad stuff. and putting in the good stuff. You're taking all the foods that cause inflammation, that are toxic to your system, that are inflammatory and mess with your gut, and you're putting in foods that actually help reset your system. And it's pretty much a very simple approach.
It's lots of veggies, so mostly veggies, lots of good fats, lots of fiber, lots of good clean protein, Well, and what does that look like? It's tons of non-starchy veggies like broccoli, any kind of veggie you think of. It's not basically a potato. No, sometimes sweet potatoes are okay for people.
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Chapter 4: What are the foundational pillars of resetting your health?
So most people eat snack after dinner. Don't do that. have at least three hours of time to eat and you go to sleep. That way you will lose weight, your body can repair and heal instead of trying to digest and store the food. Here's a full food list. We're going to have it in the show notes. You can take it with you in store. It's in the book, the 10 Day Detox. It's in the 10 Day Detox Cookbook.
But essentially, here's what you should eat and what you should actually get rid of. What you should eat is protein. You need the right protein, right? So grass-fed or generally raised meats is great. You can have pasture-raised lamb, beef, bison, venison, elk, grass-fed beef, pasture-raised chicken, turkey, duck, all that's fine.
What you should avoid is conventionally raised chicken and poultry and eggs and so forth. And by the way, you can also have eggs if they're pasture-raised eggs. Meat, get rid of all processed meats, deli meats, conventionally raised feedlot meats, get rid of all that stuff. But about fish and seafood, lots of small fish are good, big fish are bad, right? Big fish like swordfish, tuna,
like sea bass, halibut, most farm-raised fish are pretty bad for you. What you should be consuming are things like the, I call this match fish, small wild salmon, sardines, anchovies, herring, mackerel, you can have black cod, shrimp, scallops, trout, all those are fine. Eggs, as I said, pasture-raised eggs are fine, not organic, regular eggs are not fine. What about nuts and seeds?
Very important, almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts, all that's great. You can have cacao nibs, chocolate, not actually chocolate, but that's where chocolate comes from. Seeds are great. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great. Nut butters, also great.
Unsweetened nut butters, so almond, cashew, pecan, macadamia, I love macadamia. Walnut, oh, that's great. You can also eat beans if you're a vegan and you want to do this. You can use GMO-free or non-GMO tofu or tempeh as your protein. What you should avoid are nuts that are with sugar, that are cooked in oils, that are basically candied stuff. A lot of nut butters have sugar, hydrogen and fats.
Peanut butter, peanuts can be okay, but I would say mostly avoid peanuts because they have aflatoxin in them, they often are rancid, and so you want to be careful with that. What you want to use are organic avocado oil. You can use organic coconut oil for cooking, grass fed ghee. If you want to use tallow, lard, duck fat, chicken fat, that's okay.
As long as they're path to raise or regenerative raised for salads. And you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil, olive oil. And you can cook with olive oil, but only like tomato sauces and things like that, things that are not high heat. Sesame oil, tahini is great as well, great fat.
Sesame seed kind of paste, wild oil, other flavorful oils are not main oils. But you want to avoid the traditional oils, all the seed oils like canola oil, partially hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, vegetable shortening, all that stuff is bad. What about veggies? What should you eat?
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Chapter 5: How can we effectively detox our diet in 10 days?
So even healthy grains, quinoa, buckwheat, things like that. I incredibly get off all of that. Why? Because it just shuts down the insulin response, helps you lose weight, reduce inflammation. Not that these are necessarily all bad, but eventually you add them back. But basically get rid of all the other all grains, meat, barley, rye, rice, amaranth, millet, oats, everything. Get rid of it.
uh fruit fruit can be okay but uh small amounts of non-hygienic fruits so organic blackberries blueberries cranberries kiwi lemons limes raspberries all that's fine uh not too much right you know what i mean like you know two pounds of blueberries but you could have a top half company you want to get rid of all the other fruit all the high glycemic fruit like bananas pineapple melons cherries grapes is the worst even foods that fruits that you think
Chapter 6: What foods should be included in a 10-day detox?
You know, maybe good for you are actually good for you, right? Whether it's, you know, peaches, pears, nectarines, cherries, for example. But you don't want to eat them while you're on the tindy detox. You want to really shut down the blood sugar insulin response. What about sugar sweeteners?
Sorry, you can sometimes have a little monk fruit or stevia you have in the shake we have, but generally tend to avoid all that stuff. Also, just get rid of all the other artificial sweeteners, sugar, all that stuff. If you have to ask, the answer is no, basically. Then what should you be drinking? Well, lots of water, herbal tea, green tea, caffeine. That's okay. A little green tea is fine.
It'll help you get a coffee. Sparkling water, mineral water, all that's my issue void. Alcohol, coffee, bottled water, plastic, soda, obviously sugary beverages. Basically, that's the program.
So if you eat that way for 10 days, if you use those simple habits, your body is going to totally transform and you're going to see just how food is impacting your health, which I think most people don't have a clue about. And that's why I love this so much. Now, after the program, it's really important If you do it for 10 days or 21 days or 10 weeks or 10 months, you have to be
smart about getting off it or you can get into a big trouble. Because when you go off of foods that are inflammatory, foods that are allergic to, and you reintroduce them, you can get a lot worse symptoms. Let's say you had migraines before and then they're gone. Wow, you're going to get a doozy of a migraine. Or let's say you had gut issues before, you're going to get a real problem.
Or let's say you had sinus congestion from eating dairy and then you eat it again, you might get a sinus infection. So you really have to be smart. So if you're feeling great and you want to continue and let's say you have a lot of weight to lose, let's say you have an autoimmune disease, let's say you just want to continue. No problem. You continue to do it. You can do it for another ten days.
You can do it for another ten months. It's fine. It's totally safe to eat. It's pretty much how I eat most of the time with occasionally grains and beans. Um, also prioritize sleep and obviously your fasting window and not eating before bed.
Uh, and then eventually people can transition slowly to the pegan diet, which incorporates a lot of the principles of the 10 day detox diet, but it gets you more flexibility in your diet. You could add some gluten-free grains. You can have some grass-fed dairy or sheep or goat. Maybe you want to do it most of the time, but try, you know, occasionally have a glass of wine or dessert occasionally.
All that's fine. Remember, when you're adding things back, you want to do it smartly. And in the 10-Day Detox book, we'll put it in the show notes, You have to add one thing at a time. So if you're adding back gluten, just do that for three days. Don't have a pizza which has gluten and dairy. You won't know what's affecting if you feel that. You want to know.
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Chapter 7: What daily habits support a successful detox?
But if your insulin is high, you know, you're kind of in trouble and you're not going to have a lot of tolerance. And what I call metabolic degrees of freedom. We get more metabolic degrees of freedom by being healthier. We have more resilience, metabolic resilience. But most of us are metabolically just a train wreck. Be careful. But let's say you want to have a little something.
I mean, I'm not against having a little maple syrup, a little honey, a little, you know, actual sugar sometimes. But but I would not I would not use this kind of hacks like agave or corn syrup or brown rice syrup. They're just they're just not healthy for you. And they're going to be mostly fructose and not a good thing. Dates sugar can be OK. They might have antioxidants.
Molasses actually has iron and things that could be OK a little bit. You can use dates just as a sweetener, a little maple syrup, a little raw honey. Okay, fine. But, you know, it's not the sugar that you add to your food that's the problem. It's the sugar that's added by corporations that's the problem. If you have 120-ounce soda, that's 16 teaspoons of sugar.
You wouldn't put that in your coffee, all right? For non-caloric sweeteners, stevia can be okay.
Okay.
But I would say the whole plant stevia, not rebicide A, which is made by Cargill and Pepsi and Coca-Cola. So that should tell you something about it. Also... There's other kinds of sweeteners that you can use, which is like a monk fruit sweetener, which is, I think, my favorite. It's generally well tolerated. It's tasty. I don't particularly like stevia because I think it causes problems.
But any sweetener could be this brain stimulant. So be careful. Look for a product with the Rainforest Alliance certified seal to make sure your stevia is grown in ways that are sustainable. If you want honey, you can check out the Ethical Consumer Guide. We'll provide the link in the show notes. And sweeteners, you know, what are things we can include?
Well, juice, pureed fruit juice, molasses, organic palm sugar, date sugar, coconut sugar. It's got a little lower glycemic index. Monk fruit sweetener, which is a non-caloric sweetener. Organic maple syrup, honey, as I mentioned. Stevia and monk fruit are typically the ones I would recommend. Sparingly, and erythritol, some people can tolerate it, but don't have that much.
And what should we avoid? Well, we shouldn't be eating mounds of sugar of any kind, but artificial sweeteners, like, big no-no. Liquid sugar calories. If you want to do one thing for your health besides the high fructose corn syrup, it's getting rid of sugary beverages. Liquid sugar calories are the worst because of how they affect your metabolism. High fructose corn syrup, don't eat that.
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