Mark Hyman, MD
10-Day Sugar Detox: The Secret to Saving Your Life | Dr. Mark Hyman
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Over 75% of adults and 40% of kids in the U.S. are now overweight – and sugar addiction is a big reason why. In this episode, discover how sugar hides in many common foods like salad dressings, sauces, and pasta sauces. We'll explore how excessive sugar drives obesity, diabetes, cognitive decline, depression, and even Alzheimer's disease. Plus, I'll share my 10-day detox diet designed to help you break free from sugar addiction and transform your health.
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refined flour starch like wheat and white flour which are basically Ultra processed food Staples raise our blood sugar even more than table sugar so below the neck there's no difference between a bagel and a soda welcome to Doctor's Pharmacy I'm Dr Mark Heyman and another episode of Health bites little juicy bits of information that are bite-sized pieces that can help you live a better life today we're digging into a juicy topic that's near and dear to my heart that I've been shouting from the rooftop for years the impact of added sugar consumption on our health and what you can do right now to break free from sugar addiction because it's everywhere sugar hides in almost every package food and drink on the grocery store shelves and is in large part driving our chronic disease and obesity epidemic you see Americans consume an staggering 152 pounds of sugar and 133 pounds of flour every single year it's no wonder we're facing an epidemic of obesity and disease with over 75% of adults and 40% of kids now overweight it's no wonder that one in two Americans has pre-diabetes or type 2 diabetes 90% don't know it and even worse 93.2% of us are metabolically unhealthy which means you're somewhere on the Continuum from insulin resistance to pre-diabetes to type two diabetes or what I call diabesity but here's the thing it's not just about our physical health it's about our mental health too because sugar is wreaking havoc on our brains our mood and our Behavior research has link sugar consumption to cognitive decline depression even Alzheimer's disease so let's jump right into today's episode I've been rolling up my sleeves and getting to work in congress with my food fix campaign to make real change with our the other white powder Campaign which highlights the severity of the sugar consumption crisis aiming to provoke a shift in policy and public perception now our campaign seeks to engage policy makers and to mobilize Grassroots support to address the harmful effects of sugar on health I'm talking about bold policy reforms like explicit labeling on high sugar products limits on sugar marketing and mandates for reformulating those sugary ret treats now we're making strides in the right direction but change doesn't happen overnight in the meantime we have to do our part big food companies have hijacked our sweet tooth they're bombarding us with sugar in so many different forms and disguises that it's become nearly impossible to decipher what's in our food and that's why education is so important and today is all about learning how to detect hidden sources of sugar in our diet now we can begin to take our power back consciously make better food choices and use functional medicine to fix our broken metabolism and reclaim our health so where does sugar hide in our diet not just the table sugar what you use to make cookies candy or add your coffee or tea That's sucrose which is a disaccharide basically two saccharides or sugars glucose and fructose but there are many types of sugar lurking in our diets and you may not even know they're there for example refined flour starch like wheat and white flour which are basically Ultra processed food Staples raise our blood sugar even more than table sugar so below the neck there's no difference between a bagel and a soda right sugar goes by many different names at least 60 probably more they're constantly changing the name to protect the guilty um high fructose corn syrup corn syrup agave nectar rice syrup beet syrup invert sugar fruit juice concentrate Malto stose fructose galactose you name it any kind of sugar right dehydrated cane juice that's one of my favorite sounds healthy right and their common sources obviously are the ultra processed foods we eating sandwich breads buns Bagels muffins Donuts crackers pretzels cereal chips fast food fried foods blend drinks coffees teas energy drinks sugar sweetened beverages soda iced tea lemonade fruit juice packag candy I mean you name it it is all around us we are living in a food Carnival of toxic sugar sweetened Foods it's bad now there are less common and well-known sources that you might not know like you know if you're eating a dessert you're getting sugar right but what about salad dressing ketchup barbecue sauce teriyaki sauce package sauces condiments marinades ready toade meal soup noodles yogurt it's like one of the worst pasta sauce I mean there's more sugar in a serving of poo pasta sauce There are in two Oreo cookies for God's sake fruit cups granola bars restaurant food sauces condiments I mean it's just everywhere and all this sugar adds up the average American consumes 22 teaspoons of sugar a day and kids 34 teaspoons of sugar a day like I said it's 152 pounds of sugar per person per year and 13 three pounds of flour it's about a pound a day per person per year now I know I'm not having that much guys so you are having a lot more now what impact does sugar have on our brains and our bodies right to understand the what is key here what sugar does to our health what's the risk for chronic disease and if we need to look at that we need to First understand the why and the how so how does sugar impact your bodies when you eat foods containing a lot of sugar your digestive system first breaks it down into glut glucose a simple sugar that enters your bloodstream now this signals the pancreas to release insulin which is a hormone also a peptide actually that plays a vital role in regulating our blood sugar levels what happens to our body when we consume too much sugar well consisting flooding the body with and your cells with sugar makes them less responsive to insulin right so you need more and more insulin just to get the sugar in the cells and this is called insulin resistance I've talked about it forever I've been talking about it for 30 years it's the single biggest problem facing Humanity today in terms of our health it's economic cost and on down the line to every Downstream impact that sugar has on our society from how we grow the food it destroys the environment the climate the social impact the cognitive impact I mean the list goes on now your body when you when you have too much sugar and you're making too much insulin the body tries to overcompensate right by producing more and more insulin and as this cycle continues it leads to chronically elevated insulin levels which make you store fat now insulin makes you store fat it's a fat storage hormone it locks the fat in the fat cells it slows your metabolism down it makes you hungry and and also eventually stops working so you can't clear the blood sugar from your blood and you end up with higher blood sugar but having high blood sugar is a late stage phenomena so if you see high blood sugar on your lab test you're already way down the road my friends now if not addressed insulin resistance will progress over time to pre-diabetes and to type 2 diabetes and ultimately the pancreas just Bonks out and can't produce enough insulin to manage blood sugar levels effectively and this is happening to millions and millions of Americans from all over the world I we've exported our sad diet the standard American diet and now seeing the impact globally we've literally created the worst diet in the world and are exporting it to every country on the planet they're now 537 million adults living with diabetes worldwide I think that's probably an underestimate it's projected to be 640 3 million by 2020 and 783 Million by 2045 think about it this is not just overweight we're talking about almost a billion people having type 2 diabetes a completely preventable and reversible condition that's caused by food we talk about food born illness from salmonella this my friends is a food born illness and by the way diabetes is the most expensive chronic condition in the US we spend about a billion dollars a day on Diabetes about $327 billion and that's just direct costs that's not the disability that's not the loss of productivity that's not all the other Downstream consequences it's basically one out of every four us Healthcare dollars and the global costs of diabetes and its consequences are going to increase to $2.1 trillion do by 2030 imagine that money being used for other things that could make Society better like free education free healthare I mean improving communities any homelessness I mean you name it uh that money would go a long way but we're using it to treat a condition that's completely unnecessary and was a historical anomaly and Rarity you know 150 years ago I mean it just didn't even exist except if you had type 1 diabetes and type two and a few people who just you know Gorge themselves on sugar and you know were affluent it was the disease of affluence now in some reason resistance is a driver of of many problems metabolic dysfunction inflammation every chronic disease you can think of from heart disease to hypertension to fatty liver to obesity to metabolic syndrome to cancer depression mental health issues and accelerated aging it is the biggest driver of accelerated aging so how does insulin resistance for example Drive aging well High insulin drives rapid and premature aging now we've seen life expectancy go down for the first time in the history of humanity and it's going down year after year for the first time ever uh in the 2021 Global burden of disease study published in the Lancet found a 1.6e decline from 2019 to 21 uh due to covid Deaths which is you know the elderly were probably responsible for most of that and and and and how many of these elderly had these comorbidities that were really lifestyle diseases but even before covid life expectancy had been going down year overy year for the first time in history kids born today will live sicker shorter lives than their parents now what about the quality of life right what about the quality of your years left this is called your health span your lifespan is how many years you're alive your health span is how many years you're healthy now the average Americans spends the last 20% of their life in poor health right so imagine if you're let's kind of ballpark it LIF to be 80 maybe from you're starting your 60s you're starting to go downhill and the quality of your life decreases and a lot a lot of that has to do with this problem of insulin resistance diabetics for example on average die six years younger than non-diabetics well if you have diabetes you're twice as likely to have heart disease or stroke than someone who doesn't have diabetes how well the high sugar levels damage your blood vessels and causes really bad types of cholesterol we call atherogenic dyslipidemia so 2third of all heart attacks are likely caused based on the literature and we can put this in the show notes are caused by these weird types of cholesterol that are formed from eating a high sugar starch diet excess sugar impacts everything that has to do with aging it impacts all of the hall marks of Aging in a negative way and I wrote a lot about this in my book young forever now there are many hormone and nutrient signaling Pathways that are regulated by Sugar uh and I wrote a lot about this in my book young forever so sugar inhibits longevity genes it inhibits the activation of cerin which are involved in DNA repair and one of the the key Hallmarks of Aging it it um inhibits ampk we might have heard of Metformin the drug that's people are talking about for longevity but this is a also a drug that affects ampk ampk is really important for lowering inflammation for repairing DNA for improving energy production reversing insul resistance regulating blood sugar enhancing stress resilience improving autophagy reducing cancer right so if you have a problems activating APK because of all the sugar you're not doing any of those things and sugar messes all that up sugar also activates one of the most important longevity switches that I call mtor you might have heard about a meleon targeted Romy this is a drug called Romy people are taking for longevity and this is an ancient conserved metabolic uh pathway that when it's on all the time is not good right when it's on all the time uh from sugar or too much food or too much protein it it drives cancer and Rapid aging obviously sugar is a huge driver of obesity added sugars and Ultra processed foods and sugar sweeten beverages are really high in calories they're low in fiber and protein and and it makes them easy to overeat high sugar intake for example leads to high blood sugar and high insulin levels now insulin is a fat storage hormone it makes you store excess calories from sugar as belly fat even from fat if you have excess free fatty acids belly fat is called visceral fat we've done a whole podcast on this it's very dangerous belly fat that secretes a whole fire of inflammation literally think of it fire in the belly when you eat sugar it makes your fat cells grow in your belly and you get a fire in the belly that creates inflammation throughout your whole body it's like a wildf fire spreading through your body creating havoc in every single organ and tissue and it increases the risk for every single chronic uh uh disease like cancer for example High insulin levels promote cancer cell growth what's the mechanism well cancer loves sugar so sugar feeds tumor cells it creates inflammation and oxidative stress it damages your tissues it suppresses your immune system like sugar suppresses your immune system folks just headline news it suppresses something called killer tea cells which are scavengers that go on and hunt and Destroy missions for cancer so they don't work it increases growth factors that are bad like forming new blood vessels angiogenesis it provides the fuel and nutrient to tumors which boost cancer cell growth in fact sugars are the preferential food for cancer and they don't run on fat they run on sugar in fact the way we test for cancer is we give you radioactive label sugar and that Sugar like a homing pigeon goes right to the cancer because it sucks up all the sugar kills me the doctors say Don't eat Tofu for breast cancer but they say he a he milkshake which is probably the worst possible advice because tofu is not going to cause breast cancer it's not really an estrogen it's a phytochemical that modulates estrogen so it's not bad and this constant sugar influx will also activate mtor which you've heard a bit about for me and also written about in my book young forever and when you when you activate mtor you you stop this process that you need called autophagy or self-cleaning repair and healing to basically recycling that that heals your body and extends life um breast cancer for example has been very much linked to sugar in a case control study in women under 45 who had sweets more than 10 times per week had a significant high risk of breast cancer compared to those who consume less than three times a week of sugar and there was no significant link between the risk of breast cancer and calorie or fat intake so independent of calories or fat sugar uh was the main Association here in another study uh women diagnosed with invasive breast cancer who drank sugary sodas five times or more a week were 85% more likely to die from breast cancer than those who rarely or never drink soda I mean just think about it sugar feeds cancer so what's the impact of sugar on the brain well sugar is addicting right we're hardwired to seek out sugar and energy dense foods right because our survival depended on if we found a honeycomb or a bunch of berries we'd suck them all down and store fat for the winter right but we just keep eating all winter sugar stimulates the brain's reward centers the pleasure centers right through a neurotransmitter called dopamine which is exactly like other addictive drugs right heroin cocaine now this is a survival mechanism but it's kind of backfired right Bears forging for wild berries and storing excess sugar as fat for hypernation is a good thing I mean they they gain 500 pounds in the summer and then they go to sleep well we just keep eating all winter right we have sugar at our fingertips all the time and when we consume sugar it releases insulin to bring the glucose back into our cells and and any excess is stored in the fat tissue now your blood sugar drops than an hour or two which then causes us to crave more sugar so you're on this roller coaster of sugar cravings and hunger and actually eating more sugar makes you more hungry so sugar is highly addictive because of the way it's packaged and consumed particularly in Ultra processed foods which by the way are scientifically designed by the food industry and I've talked about this they have uh taste institutes they have craving experts to find the Bliss point of food to create heavy users their own internal terms which are designed really to to hijack your brain the and they combine sugar and salt and fat and these hyper palatable easy overeat foods that aren't really even food they're food like science projects and they do this to trick our biochemistry and to maximize the consumption of products remember the commercial lace potato chips I bet you can't eat just one well that's true I mean who binges on a bag of avocados but a bag of potato chips or cookies not so hard even a whole sheep cake right uh if you want to really cut the sugar and you really want to kind of do the best plan and I I'm not just saying this guy created but I've done this with thousands and thousands and thousands of people and it really works I just literally did a retreat in Spain where I we did a longevity retreat but we put people on basic on a 10-day detox diet from my book The 10day detox diet this really is a sugar detox diet helps break the addiction helps balance your hormones your metabolism your brain chemistry uh and it can be really powerful to just reset I I I just did it myself actually I did it and listen I like sugar like anybody else and I was in Span and I was actually you know on a bike trip and I was probably eating more uh stuff and a little more wine maybe a little dessert here and there and I I've come back from doing this just a week not even six days of detox in in in Spain afterwards and I'm like normally like I want a little chocolate after dinner I want a I don't want anything like I just it's like I have I even have it in my cupboard I have like chocolate cupboard almonds which are my like healthy you know guilty pleasure but um I don't want them I just not even attracted to it so your body will reset now brain Imaging scans or MRIs shows that high sugar foods work just like heroin opium or morphine in the brain now we know that and we actually can see this in animals and human models that there is literally sugar withdrawal when we stop sugar like physiological withdrawal like they have from heroin or alcohol right and we know that Sugar creates inflammation also in the body and in some resistance and it creates this in the brain not just the body and that brain inflammation is what's causing Mental Health crisis it's causing increased depression anxiety behavioral issues aggression violence and and even memory and dementia uh doctors's Richard Johnson Dr Dale bres and Dr David pearlmutter published a paper in the American journal of clinical nutrition discussing the damaging effects of fructose uh which is fruit sugar mostly found in soda and Ultra processed food in the form of hypose corn syrup they you look at that on the brain's energy metabolism via brain glucose hypometabolism mitochondrial dysfunction neuroinflammation a lot of big medical words but basically they looked at the brains to see what happened with metabolism with their mitochondria and with inflammation in the brain and it was bad let just say it now what's the impact of sugar on the economy and the quality of life well well people are living longer I Although our life expect is going down right we're not living like up to 40 but uh there's way more disability way shorter Health span uh 2018 study of chronic disease in the US published in the international Journal of Environmental Research and public health said that 75% of healthcare costs 75% I think it's probably more are attributable to preventable conditions and two-thirds of all these deaths result from five chronic diseases heart disease cancer stroke empyema and diabetes and except for empa which is primarily caused by smoking all these are diet related and primarily sugar and starch related now this is a kind of a scary statistic you know we're we're seeing our government Federal deficit go up we're seeing trillions of dollars being spent on Healthcare and and in Medicare U basically 96 cents out of every dollar is spent on chronic disease and for Medicaid it's 83 cents of every dollar spent on Chron chronic disease which is almost entirely preventable chronic pain depression headache disorders uh and many many other things now according to the world economic forum and health health related productivity losses cost the US employers $530 billion every year now globally the cost of lost productivity is over $2 trillion all right so economy bad money bad Health bad what about our kids well children are increasingly affected by this diabesity epidemic one in five kids has obesity 40% are overweight 177% of kids who are aged between 10 and 17 are obese and get this folks one out of every four 25% of teenage boys are either diabetic or pre-diabetic and I'm not talking about juvenile diabetes I'm talking about what we used to call adult onset diabetes which is a diet related problem now research suggests that up to 10% of kids have naph or fatty liver and up to half of those have Nash which is a more serious version with inflammation of the liver and liver damage that leads to liver transplants there are now teenagers on the liver transplant list getting liver transplants from drinking soda I am not making this up I went to a obesity conference that was focused on children one year and I met this doctor there who was a gastron neurologist and like what are you doing here and he was actually a liver specialist I'm like well um sadly these kids are getting liver damage and they need liver transplants like wow uh res research also estimates that the incidence of pre-diabetes in children is about 10% uh which is a lot um that's probably likely more depending on how you define it and we see 12-year-old boys who have lived on soda for years getting liver transplants from having a fatty liver and as we've seen today the sakes really can't be higher it's crippling our society it's making us sick it's making us overweight it's burdening our economy and the impact of sugar reaches deep in our society it doesn't just affect our individual health but the health of our children and and even the sustainability of our health care System we're just going to and Medicare we're just going to buckle under the weight of all this so hopefully now that you're armed with all this knowledge I hope you feel empowered to make changes to transform your health and the health of those around you and together I hope we can create a world where our diets support health and Longevity and happiness so until next time stay empowered and keep striving for your best health if you love that last video you're going to love the next one check it out here
#10Day #Sugar #Detox #Secret #Saving #Life #Mark #Hyman
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I’ve been having coffee with Oatly oatmilk for about 5 years. I’ve stopped before and felt terrible, so thinking it was the caffeine I started again. It was great in coffee and with cacao. But I just quit again a few days ago and the first two days I felt fine, but day three I started having terrible leg pain, I feel fatigue of course, but also kind of weak. I’m wondering if my body became dependent on the maltose, or maybe the iron in the oatmilk? Any thoughts would be greatly appreciated!
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Help! I'm addicted to Haagen Dazs ice cream! I quit sugar for 2 years for better health, and lost 20 lbs within a couple of months (but not on purpose and I looked and felt better). Just recently I started craving sugary foods (I think due to some big stressors). Then I had some ice cream after a dinner at a friends house, and it was sooo good, that I have kept eating it regularly. Now, I've already gained back 10 lbs in the past two weeks! OMG, I worked so hard to make good food choices for a solid two years and, in one evening, I feel like I'm addicted to a new drug! I think about that creamy delight every, single, day and it's 900+ per pint !
Sugar is so bad! I learned it feeds cancer cells😢. I've learned that God wants us to turn to His food laws and to Him when in bad health. I never knew medicine was called sorcery in scripture. Scary!! He is our true Healer 😊.
You mean sweetened yogurts not natural yogs
Reminder: Queens University is located in Charlotte, NC.
( My mother graduated in 1945. Me: 2006.)
everytime i hear the american diet I cringe. Im american and ive never eaten that shit, you should Call it what it is, its the poor and uneducated diet. I havent had sodas in many years, and i dont drink my sugar, I have salad everyday loaded with veggies.
you use it like a common talking point
who are these people
Im good rn rakkng sugar out for brain and mouth health. Idk if ill stop eating carbs or not.
7 weeks now zero sugar. Feeling great. Thank you!
Thank you !!!!
eating lemonheads rn
stop saying right
I didn't know sugar is this much trouble being from a traditionally sweet dominated food culture like India. But before watching this video, i felt like cutting off any white sugar and so i did. I had more protein and limited 120g of rice twice a day for lunch and dinner. Just cutting out white sugar made my body feel hell of a lighter and feel like magic. After this video i dont think i will ever be able to eat anything sweet again which isnt required for my health.
nice
It’s hard to take advice from him because he looks unwell. There’s nothing robust or healthy looking about him. And his brain isn’t very sharp besides. His video is titled 10 day sugar detox but he never tells us what that is.
Jesus Christ get to the fucking point
I bought a can of peas and realized once i got home they had sugar in them! They actually added sugar, like, why!?
So I am on day 8 of his detox. I've lost a pound and a half and I lost 1 in. More impressively my mood has increased a lot. My energy levels are pretty good. I sleep well, and just overall have a better outlook on life. I wish I was losing the drastic amount of weight that a lot of people who started this have, but I guess I'm that insulin resistant.
Can you talk about how to get off sugar? That's a real struggle.
Diabetes is 100% curable if you follow this: Human biology requires a balance of nutrients: 80% carbohydrates (sugars), 10% lipids (fats), and 10% protein. Disrupting this balance can lead to serious health issues See how the correct nutrition is key to health. : https://www.youtube.com/watch?v=EQzbZIoMuSk
Follow the advice: TOP DOCTORS HEALTH AND BEAUTY SECRETS
For sweeteners, choose agave or maple syrup instead of processed or artificial sugars when fruits and vegetables aren’t an option.
Why these companies don't make healthy foods and drinks and still make money. I don't get it. Anyway, doctor Hyman is a life saver. Thank you doctor Hyman!!
Please put up shorter videos without all the reasons why we shouldn't eat sugar and flour, but instead tell us how to cook / buy healthy to get rid of our belly fat.
I believe everything you said, but I would literally rather die than give up all the foods named in this video 😩
This man speaks facts
What the children are given for school lunches is unconscionable! Can we do anything to combat that?
I have a few whiskeys mixed with water every night, just wondering how much sugar or carbs that does to my body.
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