Mark Hyman, MD
The 10-Day Detox: How To Heal The Body Through A Diet & Lifestyle Reset | Dr. Mark Hyman
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Do you experience cravings for sugar and refined carbs? Do you regularly feel tired or sluggish or experience brain fog? Do you have joint pain, muscle aches, bloating, gas, sinus problems, skin problems, anxiety, depression or insomnia, or simply put, do you âfeel like crap?â Most people, at some point in their lives, have experienced what I call FLC Syndromeâthis is when you Feel Like Crap. Yet most people have no idea what causes it or how to fix it. The good news is that most of us are only a few days away from feeling well, ending sugar and carb cravings, and having control over our bodies.
In todayâs episode of my series Iâm calling Health Bites, I talk about how to activate your bodyâs extraordinary healing and reparative systems with my 10-Day Detox Diet. The 10-Day Detox addresses foundational gaps missing in our modern diet, supplements that support our natural detoxification systems, minerals and amino acids that promote relaxation and deep rest, and a dietary protocol that works by taking out the wrong foods and focusing on the right foods to transform your body in just a few days.
This episode is brought to you by Rupa University and AG1.
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Mentioned in this episode
10-Day Detox PDF (includes the medical symptom questionnaire): https://10daydetox.com/wp-content/themes/tendd/downloads/resources/10-Day-Detox-PDF.pdf
The 10-Day Detox book: https://www.amazon.com/Blood-Sugar-Solution-10-Day-Detox/dp/0316230022
The 10-Day Detox Cookbook: https://www.amazon.com/Blood-Sugar-Solution-10-Day-Cookbook/dp/0316338818/ref=pd_lpo_sccl_1/141-8718449-2931040?pd_rd_w=sr6Tq&content-id=amzn1.sym.116f529c-aa4d-4763-b2b6-4d614ec7dc00&pf_rd_p=116f529c-aa4d-4763-b2b6-4d614ec7dc00&pf_rd_r=5D81WXRPZ7E7NC67WQV6&pd_rd_wg=lUwMz&pd_rd_r=96974200-339c-47c5-b291-a632dd1fba57&pd_rd_i=0316338818&psc=1
What to Eat/What to Avoid during your 10-Day Detox: https://getfarmacy.com/freehttps://getfarmacy.com/freehttps://getfarmacy.com/free
just in 5 days not even 10 days people have a 70% reduction in all symptoms all diseases what are the principles uh what are the foundational pillars of the 10day Deo program and and what what what what can you do now basically anybody can do this so what are the first uh principle the first pillar is eat real food real whole food understand 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 by it regulates your gene expression your hormones your brain chemistry your immune system your microbiome uh pretty much everything is controlled by food and if you're eating the wrong food you're sending all the wrong messages if eat the right food you're turning on the right messages so during the 10day 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 are toxic uh to your system that are inflammatory 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 and what does that look like it's tons of non-starchy veggies like broccoli any kind of Veggie you think of that's not a basically a potato um know sometimes sweet potatoes are okay for people uh avocados good shats avocados olive oil nuts and seeds lots of good protein grass-fed organic regenerative meat fish chicken uh sometimes we you know for vegetarians we can vegans we can use plant-based proteins like uh Tempe or or non jimo organic soy tofu uh those are the most dense sources of protein but you do need protein as you detoxify so for the 10 days you're going to be getting rid of all the other junk right processed food uh other carbs sugar dairy Coffee gluten alcohol uh pretty much actually all grains and beans uh and the reason we get rid of grains and beans is not they're necessar all bad is a lot of people have issues a lot of people have issues with their gut a lot of people have issues with inflammation a lot of people have issues with gluten a lot of people have issues with um insulin resistance and pre-diabetes and obesity and they can be problematic for these people so basically get off all the bad stuff now it's not calorie counting you can eat as much as you want we're not like crazy how much macronutrients and percent of this and percent of that no it's just pick the right foods and we focus on what to eat you don't have to focus on how much to eat right so um when you look at your plate it should basically look like this three4 of it should be non-starchy veggies and I use often will put two or three veggies in my dinner I'll make mushrooms I'll have uh a you know broccoli I'll make some maybe a salad so I have lots of veggies and and I'll have a a portion of protein that's essentially the size of my pump 4 to 6 ounces which usually 30 to 40 grams of protein now that's a good amount of protein but you don't need that much if you're having animal protein it should be reg generally raised should be pasture raised chicken wild caught fish be low mercury obviously all that and we'll put all that show notes lots of good fats with dinner like avocados nuts and seeds olive oil in your veggies uh you can even use for example ghee uh which is a kind of a butter but it actually has the inflammatory proteins for remove casine and Whey so basically has just the the the fat it's called clarified butter very common you can get my book T detox diet you can get the T detox diet cookbook whatever you want put all the show notes and links together it I do call it the 10day detox side but sometimes you need to do it longer like two weeks three weeks 10 months maybe even 10 years depending on the situation but we're going to talk about the 10 days and how powerful that can be to transform your health now I find that most people have never connected the dots between how they feel and what they eat they walk around with what I call FLC syndrome that's when you feel like crap and that is a big problem for people what do I mean by that well you might be tired sluggish you might have brain fog maybe I have digestive issues reflux heartburn eal bowel maybe have nasal congestion sinus issues muscle aches joint pains headaches insomnia should I go on rashes acne I mean it goes on and on and on and and many of these things are caused by food and the only way to know is to do a total body reset it's like hitting the reset button on your commuter when all the systems are jammed it's a complete reboot so how do you do a reboot it's very powerful and most people have never experienced this and this is why I love to do with people and I actually run programs all around the world where people can come and actually experience this we we do programs where we have people do this just in five days not even 10 10 days people have a 70% reduction in all symptoms from all diseases now I'm going to put in the show notes the medical symptom question here that I use in my practice which essentially gives you a score based on the degree and frequency and severity of symptoms so if you have a headache is it zero meaning never or it four I get it all the time and they really bad or some version in between and then you get a score at the end and you know people have a score of 6070 100 it should be less than 10 maybe even zero ideally I I should have symptoms it's not normal we even to suffer this much that's really why I created this this book and the program the 10-day detox di because I was doing this with my patients and seeing such incredible results so 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 to get rid of all the bad stuff put in all the good stuff I'm want to walk you through how to do this uh I'm going to teach you how to hit the reset button uh reboot your system and to optimize your biology to help your gut to help your detox system to help your immune system help reset your nervous system and it's powerful so uh 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 uh the Frog that's in cold 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 I I want to do this the junior high school once and U the teachers were like well I 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 any yes it's very safe anybody can do this um and some people by the way you know need more of certain things or other things but but basically this is a very Universal approach to resetting your system the second pillar aside from which you're eating the food is really important and by you need to protein in the morning you need to make sure you get rid of sugar and starch in the morning super important many people start their diet their day with carbs which is the worst thing you can do sugar sweeten coffees teas cereals muffins bagels breads bad news um second pillar are your daily habits essentially moms a pattern of eating and living that put your body back in rhythm it helps you reset your nervous system and and there's two really important habits as part of the 10 Tas one is when you eat and also when you sleep so let's talk about when you eat now when you eat might be as important as what you eat so many of us don't eat in the right pattern we tend to um you know eat all day long we tend to snack we tend to eat before bed um we snack Le at night it's kind of bad so basically when you eat is very important research shows that doing that can really be bad for your health uh if you eat at night so the first is make sure you give yourself at least 12 to 14 hours between dinner and breakfast so dinner at 6 breakfast at 8 that's a 14-hour fast okay if you eat at 6 and then you keep snacking all night that doesn't count right and the most simple form we call Tim restricted eating and it's basically giving our body a rest and getting the body to reset and I wrote a lot about this in my book The um young forever but but basically there's a whole process at night that happens called autophagy and clean up and repair you want to give your body uh the ability to do that the next is food now you can do a breakfast if you're eating you know for example dinner at 600 and breakfast at 8 or so that's 14 hour fast really important to have protein in the morning and not carbs and sugar um also not eating three hours before bed it's really important so most people eat and snack after dinner don't do that have at least three hours time you 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 what about sleep sleep is one of the most underrated pillars of Health it's probably even before exercise meditation maybe even before nutrition because when you don't sleep well you're going to eat tons of sugar and carbs you're going to crave more um so you want to focus on sleep and restore to rest we know that um getting in a routine of waking and sleeping can help us have deeper more restful sleep so try to take the same bedtime every night try to get off your screens for an hour or two before bed keep your room or use blue block or glasses keep your room dark and cold probably 65 68 really important because your body does much better with sleep at night try to relax at night with meditation do a guid an imagery do uh bre breath work stretching journaling gratitude practice whatever you like but do something very important uh so your evening routine should be like set a bedtime and sck it over the 10 days turn your phone off and get it out of your bedroom turn the TV be off for at least an hour or two before you go to bed and then use the time at night to read to journal to meditate to connect with people you love and just kind of wind down uh the third pillar is extra support we need on the journey right now we all need nutrients uh they they're called Vitamins because they were vital amines vital to life right and and so we've seen a dramatic reduction in the nutrient density of our food our organic matter has gone out of our soils nutrients can't be extracted Foods travel long distances we have commodity crops that you're bred to actually breed out the nutrients and in the starch and and and and you know yield and so Foods aren't nutrition they once were and probably 90% of Americans according to the government owned surveys are deficient in one or more nutrients at the minimum level to prevent deficiency so how much vitamin D or do you need to not get rickets not very much like 30 units how much you need for Optimal Health probably three to 5,000 so we need to really probably focus on nutrients and even with a perfect diet you know because none of us are Hunter gathers anymore we all kinds of food that we never ate and I nutrient depleted we need we need the basic supplements so we need a basic set of supplements a multivitamin mineral foundational magnesium a lot of us are deficient probably 45% are low or deficient magnesium involving over 300 different entic reactions super important helps relax your nervous Sy at night help you calm down also people get constipated sometimes when they change their diet so taking magnesium citrate can help and lastly vitamin D now you can also take fish well but vitamin D is really important vitamin D over 80% is lower deficient in vitamin D it's it's involved in so many different things in the body so really important uh and helps your mood helps your muscle function helps your brain help your energy uh helps inflammation autoimmunity it's just super important and most of us are low fish oil is also important and I I often recommend fish oil to people or omega-3 fats so what are the programed steps in the 10day detox what should be the tips and then we're going to go through this the first step is to eat uh from the 10day detox approv list for 10 days so eat what I'm telling you to eat right Whole Foods uh you can do Whole Food uh based Shake in the morning you can add you know protein powder grassfed protein if you want I have a grassed protein called super simple protein but you really need to make sure you have good breakfast second is um commit to daily habits right pick your Des new eating window right you want a 12 to 14 hour over night fast which means eating within a 10 or 12 hour window um don't snack before bed try to have the same bedtime get off your technology an hour or two before practice some active relaxation huge impact on your health step three is adding the supplements now you don't have to do this but I really encourage people to have a multivitamin magnesium vitamin D and potentially fish oil and we're going to list which products you should take in the show notes so you have it all listed there um also what you should eat and what you should avoid during your 1080 talk let's go through that um so here's the full food list um you can you know we're going to have it in the show notes you can take it with you in the store it's in the book The 10day detox it's in the tendy cookbook but essentially uh here's what you should eat and what you should actually get rid of uh what you should eat is um protein you need right protein right so grass-fed or generally raised uh Meats is great you can have pasturas lamb beef bison venison elk um grass said beef pasturas chicken turkey duck all that's fine what you should avoid is conventionally rais chicken and poultry and and eggs and so forth and by you can also have eggs their past eggs um meat get rid of all processed Meats deli meats all convention Ray feed lot Meats get rid of all that stuff um what about fish and seafood lots of small fish are good big fish are bad right big fish like swordfish tuna F Sea bath halit most farmish fish are pretty bad for you what you should be consuming are things like the I call the smash fish small wild salmon sardines anchovies Herring a mackerel um you can have black cod shrimp scallop trout all those are fine eggs as I said uh pastures eggs are fine non-organic regular eggs are not fine what about nuts and seeds very important uh almonds Brazil nuts cashew nuts hazel nuts macadamia peans pine nuts pistachios walnuts all that's great um you can even have cacao nibs chocolate not actually chocolate but where chocolate comes from uh seeds are great chia seeds flax seeds hem seeds pumpkin seeds sesame seeds sunflower seeds pumpkin seeds all great uh nut Butters also great so um uh unsweetened nut Butters so almond cashew pean Macadamia I love Macadamia a walnut all that's great um you can also eat um beans if they're if you're vegan and you want to do this you can use GMO free or non GMO tofu or Tempe as you're approachin um what you should avoid are nuts that are with sugar that are cooked in oils uh that are with basically candied stuff a lot of nut Butters have sugar hydrogenated fats peanut butter peanuts uh can be okay but I would say mostly avoid peanuts because uh they have apox in them they often are ranid uh and so you want be careful with that um what about oils and fats well the ones you want to use are organic avocado oil uh 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 they're um pastoras or Reginal raay for salads and you can use different kinds of oils like almond oil flax oil hemp oil Macadamia Oil extra virgin olive oil um and you can cook with olive oil but only like tomatoes sauces and things like that things that are not high heat sesame oil tahini is great as well great fat uh sesame seed kind of paste while in oil those are flavorful oils they're not main oils but you want to avoid the traditional oils all the seed oils like canola oil partially hydrogenated oils margerine peanut oil soybean oil sunflower oil saff oil trans fats vegetable oil vegetable shortening all that stuff's bad what about veggies what should you eat well you want to stick with lots of non-starchy veggies or ar chokes organic if you can use the dirty dozen guide from the environmental working group ewg.org tell you which are the Clean 15 meaning you can eat them not organic or The Dirty Dozen which you should definitely not eat if they're not organic but I love asparagus artichokes avocado bean sprouts broccoli brussels sprouts cabbage cauliflower celery cucumber eggplant garlic ginger hearts of palm kabi leafy greens mushrooms of all kinds onions Peppers redico radish fragas all that kind of stuff seaweed is great lots of minerals shallots summer squash Tomatoes turnips zucchini list goes on we have it all in there you can have some uh things like sweet potatoes I like the Japanese purple sweet potatoes winter squash carrots pumpkin all that's fine I mean carrots are fine because unless you're doing carrot juice or that that's a problem but Bic try to limit to like one uh serving which like half a cup a day uh what you should be avoiding is corn and white potatoes mostly little you know some of the little fingering potatoes or the Prov potatoes Primal potatoes can be fine what about Dairy um you can eat pasture Ray's butter or ghee but I encourage you to get up all Dairy including sheep and goat which are mostly fine for people but I encourage people just get all other Dairy and if you're having um he encourage you to have make sure it's grass grassfed or Reginal erased and what about beans well uh you can have green beans you can have green peas uh you can have non gimo or organic soy such as tofu or Tempe uh you can have snap beans you can have snow peas uh but otherwise definitely no no beans uh what about grains no grains at all so uh even healthy grains quinoa bucke things like that I incredibly off off all that why because it just shuts down the insulin response helps people lose weight reduce inflammation not that these are necess all bad but eventually you can add them back but basically get rid of all all the other all grains wheat barley Rye rice hamon Millet tap oats everything uh get rid of uh fruit fruit can be okay but um small amounts of nonh high glycemic fruits so organic blackberries blueberries cranberries kiwi lemons limes raspberries all that's fine uh not too much right you only me like you know two pounds of blueberries but you can have a cup half a cup a day 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 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 10day detection you want to really shut down the blood sugar insul response uh what about sugar sweeteners sorry none you can sometimes have a little monk fruit or Stevia we have in the shake uh we have but generally tend to avoid all that stuff um also just get of all the other artificial sweeteners all the sugar all that stuff if you have to ask the answer is no basically right um then what should you be drinking well lots of water herbal tea green tea uh this little caffeine that's okay little green tea is fine you help you get off coffee uh sparkling water mineral water all that's fine what you should avoid alcohol coffee bottled water plastic soda obviously sugary beverages um basically that's the program so if you eat that way for 10 days if you do those simple habits your body is going to totally transform and you're going to see just how food is impacting your health which is something 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 fit or you can get into big trouble because when you go off of foods that are inflammatory foods you're allergic to and you reintroduce them you can get a lot wor symptoms so let's say you had migraines before and they're gone wow you're going to get a dooy of a migraine or let's you had gut issues before you're G get a real problem or unless you had sinus congestion from eating dairy and you eat it again you might get a sinus infection so you really have to be smart so if you're feeling great you want to continue and you let's say have a lot of weight to lose let's say you're have an autoimmune disease let's say you just want you're feeling great you want to continue no problem you continue it continue to do it you can do it for another 10 days you can do it for another 10 months it's fine it's totally safe to eat and it's pretty much how I eat most of the time with occasion grains and beans um also prioritize sleep and obviously your fasting window 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 10day detox diet but gets you more flexibility in your diet you can add some gluten-free grains you can have some grass-fed dairy or sheep or goat um U maybe you want to do it most of the time but try to 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 I in the tendy detox book we'll put 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 right because you won't know what's affecting if you feel bad you want to know so give yourself three days and then pick the next food so start with gluten then Dairy then grains other grains whatever you'll see slowly add Foods back and you'll see how you feel and that's your best barometer the smartest doctor in the room is your own body and that's what you want to focus on so congratulations uh hopefully you you you you're going to do this I'm saying congratulations in advance uh you're going to take the first steps toward optim my health it's kind of hard sometimes to kind of know what to think or feel but I always say don't listen to me listen to your body it's the smartest doctor in the room try this see what happens it doesn't work 10 days who cares right if it works you have the answer and the key to unlocks some of your health uh so we have so much health information out there just kind of reset here hit the reboot button on your body um and by the way you can do this you know on and off you can you know do it every quarter twice a year I I do it regularly and I think you know the best thing is pick somebody to do it with right you have a buddy uh my friend mck Warren says everybody needs a buddy accountability is key people are more likely to do it together we do this in groups at Cleveland Clinic we do this in groups around the world I encourage you to do with a friend or join a group to do this if you love that video you're going to love the next one check it out here there are good and bad calories there are foods that are are are not good for us and there are foods that are good for us and and this is not just a math problem metabolism is not a math problem okay uh it's it's a
#10Day #Detox #Heal #Body #Diet #Lifestyle #Reset #Mark #Hyman
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What's a good recommended mineral multivitamin?
The 10-Day Detox sounds like a great way to reset and feel better. This is really helpful!
Tried to find the medical sheet but no where to be found?
When I first went on this eating plan I thought I would always be hungry, but I was eating so much fiber that I had to force myself to eat because I never felt hungry
I was so enthusiastic until I saw meat included in the detox …
I`ve been a vegetarian since I was 12 (I`m 33 now) We grow our food 100% organic, in fact; Agroecological, in the Andes Mountains (Chile) I often take detox days because of the amount of caffeine I take, I`m so addited to coffee! However, I`d say that most of what we consume is natural, rich in nutrients and we have pure water from our spring. Life in the city is totally different, detox should be something we do at least once a month.
Iâm new to this and Iâm trying to heal on my own after years of doctors not really helping me (đ© tests and đ©ž tests coming back clear) chronic bloating, rotten đ„ gasâŠ
I know to start a low fodmap diet and take out dairy, wheat, sugar & processed food elimation diet for 10 days (according to Dr Hymans other video)
How do I go about all this and on a budget/low income too?
How do I go about all this?
The frog in boiling water analogy sounds like menopause. Is the menopause cycle the same and is it a good or a bad thing? Have you discussed men and menopause because I donât hear anyone talking about that.
Can you eat dry dates while doing the 10 day detox, to replace sugar?
Eat Paleo lifestyle, meats, vegetable, no nightshade vegs, some fruit that is low sugar. Hydrate with plenty of water. Start your day with a pinch of Celtic salt in water and you are on a great journey toward a healthy life.
Just another "DOCTOR" claiming he has the answer to longevity. GARBAGE
Acho que alguns nĂŁo entenderam que a retirada de do cafe Ă© apenas no detox đą
What about cashew or oat âmilkâ?
I donât see the 10 days detox food list in show notes. Iâm not ready to register yet.
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
ï»żthey 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
Nice vid
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 skip the stuff that really works. trust me and go read the hidden herbs by anette ray before they find a way to shut it down too
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
itâs 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
Do you believe dairy is bad? Even full-fat, organic yogurt, milk and cheese?
Thank you for your video
Hey, just a small doubt. I thought beans were really good for health especially when it comes to Longevity. But it was one of the items asked to be avoided. Do let me know if I understood it right.
A perfect try for body and blood detox
https://youtu.be/dJZ8_5LutR4?si=xqMp_PtbtY8eUN4x
How about organic butter Doc? Maybe not since itâs dairy?
No yams, sweet potatoes????
No black beans of chickpeas?Really?
Hi, I just started this diet/got the book but am curious about a couple things..
Can you swap out breakfast shakes with eggs?
Also, what is your take on cacao nibs and cocoa powder? I was thinking of doing shakes with almond milk/ cacao nibs and almond butter…
Detox with nuts, seeds, ghee, and meat? With all do respect I believe the only way is through water or green juices. Mainly water. Your detoxing pathways will NOT be utilized with fats and protiein! Fats and protein are for rebuilding after fasting and truly detoxing. You break down and rebuild. Not rebuild and detox!
This is a rich personâs diet. I canât afford to live on a diet with grass fed animal meats. And regular eggs are off-the-chart expensive. Forget the fancy eggs. How are people sustaining this?
Does anyone know if coconut water is okay? He touches on smoothies and and harmless harvest coconut water is what i use for my base