Mark Hyman, MD
10-Day Anti-Inflammatory Diet: Stop Feeling Tired, Achy, And Bloated! | Dr. Mark Hyman
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Have you ever wondered why you constantly feel tired, achy, or bloated? In this episode, I delve into “Feel Like Crap Syndrome,” a term I coined to describe the chronic low-level systemic inflammation that affects so many of us. I’ll share my clinical insights on how ultra-processed foods and other dietary choices may explain why you’re feeling so run down. Plus, find out how a 10-day elimination diet can help you reset your health and live your best life.
View Show Notes From This Episode: https://bit.ly/df-ep918
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would you rather be made of Doritos or maybe grass-fed steak would you rather be made of Coca-Cola or wild blueberries it's not too hard to figure that out now this relationship between what we eat and how we feel comes down to the impact that food has on our DNA and something called gene expression we can't change our genes but we can change how our genes are expressed whether we turn on or off Health genes or disease genes welcome to the Doctor's Pharmacy I'm Dr Mark Hyman and welcome again to another juicy episode of Health bites now before we begin I want to ask do any of these symptoms sound familiar to you chronic fatigue joint pain muscle aches bloating constipation diarrhea irritable valel syndrome and acid reflux you got any of those how about congestion allergies asthma and sinus issues brain frog headaches insomnia depression anxiety and mood swings or maybe you get weight gain Cravings or trouble losing weight or maybe your Skin's not great and you got acne or eczema or psoriasis how about canker sour frequent colds feeling sick and run down a lot maybe got low libido or PMS or PCOS or menopause if you answered yes to any of these you might have something called FLC syndrome now what the heck is FLC syndrome well it means you feel like crap and you know what I'm talking about and people walk around feeling like this and they don't have to I coined this term FLC syndrome after seeing thousands of patients in my clinical practice now these these lowlevel in ious symptoms that hold you back from feeling great and living your best life there are body's way of saying ouch something is going on beneath the surface and you need to deal with it it's not normal to have these things it's not part of the human condition it really isn't I promise you and when you leave these problems untreated they often can spiral into more serious and more chronic diseases now the worst part about this is that FLC syndrome is just so common it's become normalized but just because something is common doesn't mean that it's normal in fact it's anything but normal now what's really good to know and this is the important part to listen to is that we have way more control over how we feel than we realize we have way more control over our health than we've been led to believe you just have to understand that what you eat and how you live is deeply connected to how you feel and your risk for chronic disease now we're never taught how to make this connection between what we eat and what we feel so we're leading this lifestyle that doesn't make us feel good and it's not our fault because nobody ever taught us how our bodies work I mean who got the operating manual for the human body when you were born did it come out of the birth canal with you probably not right now today's episode is all about giving you the tools you need to make better food choices that serve your health so you can start feeling better now I mean I always say I want you to help turn your body back to its original factory settings most of us don't realize we're just a few days away from feeling better and I want you to feel better now in my treatment of my patients I discovered that these issues stem from one common root cause can you guess what it is that's right chronic low-level systemic inflammation you don't really notice it but it's there and it's causing all these symptoms and what's the main way we can get rid of this food getting rid of the bad stuff adding in the good stuff because you literally are what you eat new cells organs tissues brain cells skin muscles bone that's just manufactured out of thin air the raw materials all come from what we eat the structure of our cells which determines our function and how good or bad we feel also depends on what we eat the proteins the fats the minerals and more are the building blocks of who we are now let me ask you this would you rather be made of Doritos or maybe grass-fed steak would you rather be made of Coca-Cola or wild blueberries it's not too hard to figure that out now this relationship between what we eat and how we feel comes down to the impact that food has on our DNA and something called gene expression we can't change our genes but we can change how our genes are expressed whether we turn on or off Health genes or disease now this whole new field is emerging that's shedding light on this it's called nutren or neutr gentics different people call it different things now neutr genomics is a study of how food interacts with our bodies to create health or disease simply put food is code and you can literally upgrade or downgrade your biological software with every single bite it's information that talks to your genes and controls the expression of those genes which then impacts your hormones your metabolism your immune system your microbiome your brain chemistry and lots more with every bite the food we eat sends messages to our genes instructing them to express health or disease is a calorie a calorie a calorie well in a lab it is yes if you burn 1,000 calories of Coca-Cola or 1 th000 calories of broccoli in a lab it releases the same amount of energy which is essentially a calorie is how much energy it requires to raise the temperature of one liter of water 1 degre Centigrade that's just the scientific definition but when you eat those calories it's different if you drink 1,000 calories of Coca-Cola or eat a th000 calories of broccoli it has profoundly different effects on your body so they're not really identical when you eat them so most of us understand that food provides energy in the form of calories the food you eat gets digested into vitamins minerals fatty acids amino acids carbohydrates sugars which combine with oxygen that we breathe to make energy in the form of something called ATP that's inside our cells in these little energy factories called mitochondria now the APD produced by your mitochondria Powers each and every one of the trillions of biological processes that take place in our bodies every second and so when we gum up our Engine with junk and junk food our energy declines our inflammation goes up our oxitive stress goes up disease goes up symptoms go up and we have FLC syndrome now there's a more serious version I we don't see that as much it's called fls we have treatments for that too so why does the quality of our fuel matter well think of the food you eat like loading fuel into your car Whole Foods are premium clean burning whereas Ultra processed foods are like dirty diesel running on fuel made from starch sugar refined grains additives preservative gums emulsifiers contaminated food with toxins like BPA past States not good for you right and all that jug food also doesn't contain the essential nutrients that the engines need to run smoothly because basically the nutrients vitamins and minerals are the essentially the grease that lubricates the wheels of our metabolic engine and so we need the right nutrients we need the right protein fiber micronutrients and when we don't have that we basically get in when we burn dirty fuel in other words junk food it creates a lot of free radicals or we call reactive oxygen species it's like pollution or exhaust which comes out of mitochondria and that causes all sorts of problems like inflammation more oxidative stress FLC symptoms and chronic disease now the body produces its own antioxidants to protect us from this damage however over time a buildup of exposure to environmental toxins infections food sensitivities too many calories a poor diet an unhealthy microbiome and nutrient deficiency all damage our energy producing centers in our cells called the mitochondria and they do that to the point where the body's own protective mechanisms and antioxid systems can't keep up and then you get an energy crisis you get mitochondrial damage and chronic disease you see poorly functioning mitochondria are an underlying root cause of many FLC symptoms and chronic disease including obesity diabetes heart disease GI issues dementia Parkinson's chronic fatigue and fibromyalgia in fact a study published in the British medical journal or bmj linked Ultra processed foods to 32 adverse Health outcomes including Cancer all cause mortality means death from anything insomnia depression anxiety asthma hypertension fatty liver pre-diabetes and lots more studies linking Ultra processed foods to chronic fatigue syndrome found that 70% of people suffering from chronic fatigue ate unhealthy fats had low fruit and vegetable intake and 95% had a low fiber intake a diet that's high in sugar and starch which spikes blood sugar signals to our pancreas to release insulin to deliver those glucose molecules and energy and fuel to the cells but sometimes the insulin overshoots and your blood sugar drops too low and that can cause hypoglycemia or low blood sugar and again that's a stress to the body and it tells the body to release fight ORF flight hormones like adrenaline and cortisol and that leads to all sorts of symptoms like anxiety palpitation sweating panic attacks and nervousness and blood sugars things like this lead to high insulin over time which creates more free radicals more inflammation more insul resistance you can see it's a vicious cycle where basically we're eating all this crap it's causing our metabolic system to become dysfunctional it makes us gain weight it makes us inflamed and it just makes you have FC syndrome you can cause all kinds of symptoms from this kind of stuff including headaches lack of focus fatigue weight gain imbalances in your sex hormones now the key to fixing flca syndrome is making the connection between what we eat and how we feel and so getting rid of those foods for a short time and then removing the most common food sensitivities gluten dairy Ultra processed food grains beans for just a short time like 3 weeks and then adding them back is the best way to see how food affects you and to reset your system think of it like hitting the reset button on your computer or putting your body back to its original factory settings and it happens in days it doesn't take weeks literally within days in fact I wrote a book called the 10-day detox diet about 10 years ago because I was doing so much repetition explaining to you what to do I wrote a book to help my P and to help the average person just implement this and we've seen amazing results tell you more about them in a minute but we've seen dramatic results with this approach in a very very short time so when you when you do the opposite right when you load your car with clean fuel it balances our sex hormones it helps our energy it reduces inflammation and so what is really clean fuel well it's obvious right it's real nutrient-dense whole food that has all the essential nutrients proteins and vitamins minerals fatty acids fiber all of which help you maintain a stable blood sugar and they keep you full and energized for longer and they're crucial for protecting your mitochondria and maintaining Optimal Health so what is the functional medicine approach to preventing and reversing FLC syndrome or Worse first it's taking out the bad stuff and then it's putting in the good stuff so what should you not eat well over 30 years of practice I developed a simple addition subtraction diet or what we call an elimination reintroduction diet to help you reset your body to its original factory settings and identify how many of your f symptoms are related to what you're eating so just take out the bad stuff don't eat Ultra processed food you shouldn't have ever eaten anyway but especially for this initial period I would say ideally 21 days but minimum 10 Ultra processed foods are basically engineered to be hyper palatable to be addicting to make you crave them to make you want to eat more they're high in added sugars in flour in unhealthy fats in sodium refined oils gums artificial flavors dyes preservatives and they're low in really things we need like essential nutrients such as vitamins minerals fiber now certain things are worse than others thickeners gums M fires like kerogen and xanthum gum leian Locus bean gum all can cause inflammation and disbiosis the overgrowth of bad bugs in the gut and these emulsifiers these these thickeners which are in all the processed food essentially irritate the gut lining they cause a leaky gut and they cause this lowgrade systemic inflammation which is the driver of FLC syndrome right joint pain fatigue headaches AAL bowel bloating gas Ultra process is basically deconstructed foods from commodity products like corn wheat and soy that are reassembled in totally different chemical structures just something that the body doesn't even know what to do with and that's what makes us sick now the center aisles of the grocery store are full of processed junk and you don't want to go down there I mean occasionally you want a condiment or something fine but just stay out of the aisles I did a whole episode on this and I'm going to link to it in the show notes as well so you can learn more if you want now one of the big things that seem to be causing FLC syndrome I think Dairy gluten and sugar are probably the top top three so if you don't want to do everything you don't get rid of everything I would say Dairy gluten and sugar generally I recommend that people actually really limit their sugar and and most gluten and most traditional Dairy because they definitely cause inflammation they disrupt their gut health and they contribute to a wide range of chronic illnesses from migraines to chronic fatigue to autoimmunity the list goes on that's not to say that some Dair is not fine like sheep or goat or some forms of grains can be fine but most of the time I would say Dair and gluten are the number one and two culprits and this is after Decades of practice and also with the literature supports now this can occur even with people who don't have celiac disease uh why because DF wheat which is the kind of wheat we're eating now has a much higher starch and gluten content today than it used to a 100 years ago because it's basically been hybridized and has way more gluten proteins and it's more likely to cause leaky gut and more likely to cause inflammation now on top of being inflammatory today's wheat is often sprayed with the weed killer glyphosate at Harvest to dry it out which aside from being a known carogen acts like an antibiotic wiping out a good gut bacteria and even damages the lining of the gut so it's bad bad for your gut and that can lead to intestinal permeability increases or leaky gut uh so you want to avoid all the starchy stuff right all the gluten-free stuff everything right Bagels wraps pasta pastries bread even ones that say glutenfree on the label they're often worse because they're even more starchy you want to avoid sugar in all forms right everything syrups nectar honey Stevia sucalo Xylitol any of the sugar alcohols they all can drive inflammation just quit it cold turkey for 10 days you can do anything for 10 days right just 10 days see how you feel you don't want to trust me just trust your body it will tell you whether it likes it or not at the end of 10 days you'll know if you feel good or if you feel bad if you have your symptoms resolved or if you still got lingering symptoms and maybe it's something else besides food maybe it's heavy metals or mold or lime or something else but most of the time it's food so when you get to the cleaning up of your diet you get rid of all the inflammatory foods you get rid of a lot of the FLC syndrome and more serious diseases now I've written a lot of books about this if you really want to learn about how to do this really well and so you don't avoid a lot of the pitfalls of getting rid of the crap from your diet you can check my book out the 10day detox diet we'll put in a link in the show notes now excess starch and sugar in the diet disrupts your hormone balance it slows your metabolism and impairs your body's ability to burn fat so don't eat it or just very little right Dairy stay away from industrial processed milk and cheese conventionally raised dairy cattle are often tree with hormones and antibiotics and that messes up your hormones and can contribute to antibod resistance and dairy also contains allergenic proteins and inflammatory compounds that can trigger immune responses and lots of inflammation in the body you also want to avoid flavored and sweetened things like yogurt or keer which can have upwards of 20 grams of sugar per serving which is a lot now choose plain unflavored varieties I would encourage you to have maybe even sheep or goat dairy as cheese and even yogurt heirloom sources for example grass fed A2 cows that there are out there which are better locally sourced cheeses that are often better tolerated from regenerative Farms or or grass-fed Farms with A2 cows A1 casine is essentially the one that causes a lot of the inflammation also don't drink liquid sugar right fruit juice sugar sweetened beverages all these lead to sugar spikes in the blood increased belly fat storage a greater chance of developing pre-diabetes and typ to diabetes and many juices even quote green juices or smoothie bowls are made with really high glycemic tropical fruit like bananas mango pineapple and they may have as much sugar as soda now there's vitamins minerals and fiber and a few better things but still it's a wpp and load of sugar juicing and blending destroys fiber which helps slow the fructose absorption and promotes satiety so you just basically don't want to drink juice even if it's healthy you know juice like orange juice you think is good or apple juice it's basically like drinking liquid sugar and fructose in particular which is has some problems and we've talked about that on the podcast before you might want to check the one I did with Dr Robert lustig where we go in detail about what fructose is and what it does to the body also alcohol not a good thing to do if you want to reset your body just get rid of alcohol actually just this amazing epigenetic test that I recently did on myself and they can actually tell how much alcohol you drink just by looking at your genome and the epigenetic marks which will scare you off alcohol for good I think and basically in your body alcohol turns to Sugar especially when mixed with sweeten mixed I mean so many mixed drinks are so sweet I just I can't never drink those but also all the sugar and sweetened coffees and teas not good diet soda again diet sodas sound like they're healthier but they actually may be associated with other issues got microbiome changes I mean they're for sure better than than soda but not better than water for weight loss also avoid drinks with more than five grams of sugar pres serving four grams is about a teaspoon and that includes flavored nut milks watch out for those creamers protein drinks green juices kombuchas which have a lot of sugar so that's what not to eat that's what you get rid of right processed food sugar starch all the high glycemic fruit get rid of all the liquid sugar calories get rid of gluten dairy I would also say grains and beans and the reason for that is that a lot of people have gut issues a lot of people have metabolic issues and they're just a little Starcher a little more high dose of carbohydrates they can be harder to digest we just want to give your body a break not say grains or beans are bad it's just for the 10 days I would get off of them all right what should you be eating well you should be eating medicine right and now you might think oh my God Dr that just sounds overwhelming I know it's a lot but there's so many delicious foods that we can eat to fuel our bodies while reducing blood sugar spikes now if you're thinking to yourself gee can I have monk fruit can I have this can I have that it probably means you're an addict right you're negotiating so just be aware of that when you eat in the right way and you add in the right foods and you take out the bad stuff your blood sugar balances you get less inflammation your Cravings that are like very addictive go tend to go away usually by day two or three at the latest and at the same time you know you want to eat all the good foods that are are going to support your alcal health right nutrient-dense Whole Foods to control blood sugar to make you feel full quality protein about a gram per pound a body weight ideal body weight we generally raise Meats like wild game elk venison bison grass-fed beef wild caught fish the small ones like salmon Macaro anies ha and sardines pasturage py chicken turkey peasant if you can get that I you can get that but sometimes that's okay doc whole organic nimos soy like tofu Tempe Al it's a bean but it's processed in a way that's easier to digest and less reactive eggs are fine pasture raised eggs or omega-3 Rich eggs goat and sheep cheese I probably would stay away from for the first 10 days if you want to do ideally a full elimination to see if you really want to hit the reset button I would just get rid of all Dairy but you want to add back stuff add back goat and sheep which you're a little bit better tolerated and a lot of healthy fats right good fats don't make you fat right if you want to replace the bad fat with the good fat just get rid of all the soy be oil canola oil safflower oil sunflower oil cotton seed oil vegetable oil hydrogenate oil margarine pal oil those are all just not things to be consumed and eat the good fats right anti-inflammatory Omega-3s olive oil right from mono inatur Pats macadamia nuts which are like the olive oil of nuts M of Omega-3s from your diet the smash fish I just mentioned salmon macel an sardines and Herring walnuts Chia flax hemp seeds lots of Olives olive oil avocados almonds pecans macadamia nuts almond oil macadamia nut oil that all is mono saturated although they are often complex mixtures of other fats as well what about saturated fat well some people can do fine in it some people don't just to be aware of what your body does but coconut oil grass-fed butter ghee things that are rich in Prebiotic fibers that help your gut bacteria and phytochemicals like probably 30 to 50 grams to feed and grow your good gut bugs help your gut stay healthy which if you haven't understood from this podcast yet getting your leaky gut sorted is a key part of getting rid of FC syndrome I eat lots of veggies non-starchy veggies unlimited refills you know you're going to have 6 to8 cups which is not 5 to n servings it's more like 12 to 18 servings so fill your plate with 75% veggies kale broccoli lettuce radishes arugula celery bok choy asparagus bell peppers Water Crest cauliflower brussel sprouts Tomatoes danan greens hearts of palm eggplant cucumbers the more color the better what about fruit can you eat fruit yeah you can have fruit about a half a cup of berries or one piece of fruit a day keep it low because again it turns into sugar we're trying to just keep the sugar really low for the detox and then you'll see how you feel you know like oh my God my FLC syndrome's gone my joints feel better I don't have migraines my digestion is good my sinus is better I'm I'm posting little drip my PMS is gone my energy is better I'm sleeping better I mean the list goes on and on and on so make sure you you're going to have fruit the Citrus is fine lemon slimes are fine stick with the berries blackberries strawberries raspberries wild blueberries uh the higher tropical fruit you don't want to eat like the pineapple bananas mangoes those look and Spike your blood sugar obviously no fruit juice lots of spices and herbs go for it right cinnamon vinegre jinen Bine oregano Sage all that's great we're going to put a link to how to do the T detox in the bio so check it out we're going to put it in the show notes in fact I led a group of 600 people through this detox they lost 4,000 in 10 days an average of 2 in from their waist 2 Ines in just 10 days 1.4 in from their hips the average blood sugar dropped 18 points blood pressure dropped 11 points but more importantly it fixed their FLC syndrome now here's what was remarkable in just 10 all symptoms from all diseases Dro by 62% and that included things like fatigue migraines irritable bowel reflux joint muscle pain rashes hives acne depression anxiety Bing eating cravings and list goes on in other words any symptom of FLC syndrome seem to get better now there is no drug on the planet that can produce those results except for food so as we wrap up understand that this isn't about imposing some strict arbitrary dietary limitation or fearing the occasional Indulgence it's about empowering us each to make informed choices that nourish our bodies we need to reject the complacency of just being okay uh when we have all these symptoms when when we actually are just a few days away from feeling good so good news is you're just a few days away from getting rid of FLC syndrome if you love that last video you're going to love the next one check it out here
#10Day #AntiInflammatory #Diet #Stop #Feeling #Tired #Achy #Bloated #Mark #Hyman
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Dr Mark..What about medications…. do we still keep taking them while doing the 10 days?… please and thankyou
Is real butter okay?
Why every video on youtube starts with 20 minutes of some repating himself with nothing in the video
Sadly, it appears Dr. Hyman doesn't respond to comments here.
I did an elimination diet, phase one, for 6 months. IBS resolved within 3 days, but I am hyper inflammed, with Psoriatic arthritis, diabetes, and BAD osteoporosis. I think autoimmune was undiagnosed for decades due to seronegative factors. I'm still a wreck. I mostly eat meat and low glycemic vegetables. I could never pinpoint any foods that make me feel bad because everything does. I eat a few black beans and minimal cheese. Am I too far gone to help?
I am getting depressed by everything I cannot eat.
Thanks 😊
Yeah, not gonna happen.
they control the narrative. but out ancestors out things we were never supposed to know. Just read the hidden herbs by anette ray and youll see it as it is
i actually read the hidden herbs by anette ray a few weeks ago. it goes way deeper than anything youll see in videos like these. Highly recommend it
you really think the full truth about natural healing would be allowed on platforms like this? well think again and go read the hidden herbs by anette ray before its too late….
Nice vid
this video reminded me of when i first started digging into this a few years ago. the hidden herbs by anette ray was a total eyeopener
this video reminded me of when i first started digging into natural healing. the hidden herbs by anette ray opened my eyes to what weve been missing
it’s always the same safe, surface-level stuff. No wonder we have a health crysis in this country. the hidden herbs by anette ray goes into the natural healing that actually makes a difference
this video reminded me of when i first started digging into natural healing. the hidden herbs by anette ray opened my eyes to what weve been missing
they always leave out the good parts in videos like these. trust me and go read the hidden herbs by anette ray before it mysteriously vanishes too
🔥
Keto diet with supplements will change your life.
There's no excuse to walk around feeling like crap every day!
Planet Ayurveda's Detox tea helps a lot in this
Im happy that more medical doctors is telling people to take responsibility for their health through their diet………….and this good………..not carnivore good but.. good
I will be making my own Super Yogurt
So what to eat? Meat veggies nuts?
Is he basically just saying eat only high quality proteins and lots of veggies?
Can we drink coffee on the 10 day detox?
A friend that has been studying all of this for 25+ years, told me the things you’re saying, like, skip center of grocery store, shop perimeter, if it doesn’t come in a package it’s usually good, if it had a “mother “ ( and grassfed/grassfinished ) it’s good. So wouldn’t dairy that has been grassfed/grassfinished, non-gmo certified, be good for us!
Mediterranean diet
I have multiple autoimmune diseases and the fact that dairy is inflammatory makes me so sad. I love milk and drink a lot of it because I have osteopenia at 33 😩 the struggle bus is real