00:12:37 · Daisy Wolf
[00:12:37] S1: Do you... We're in a protein craze right now. Like, everything is protein added. Do you try to have, like, you know, 100 and something grams of protein?
00:12:47 · Mark Hyman
[00:12:47] S2: Yeah. So here's the thing. When you're younger, you have a lot of trophic hormones. What that means is you have hormones like estrogen, testosterone, and so forth to... That help you maintain your muscle. For women in menopause and for men in andropause, which is this much slower sort of continuous gradual decline, you'll see hormone levels drop. And we see this a lot with Function Health. We see a lot of the, you know, the hormones out of whack for people. As you get older, and you you gotta preserve and maintain and even build muscle. And I I had a health issue this year. I ended up losing weight, and I gained back 25 pounds of muscle just because I knew what to do by this training I did plus the protein. And and as you get older, and this is based on the PROT-AGE, which is an international group of protein experts, scientists, who basically said, look, after 60, you need between one and a half to two grams of protein per kilo. So that that... That's basically about a gram per pound of ideal body weight. So, you know, if you're three hundred pounds, that'll mean 300 grams of protein. But if you're if you're a hundred and eighty pounds, you know, for me, I probably could eat anywhere between a 120, a 180 grams of protein a day. And that's not easy. But as you get older, it's it's really important if you... Particularly if you're drink training. So quality matters, and not all protein's the same. And and so you'd be careful. But animal protein is is a much better catalyst for muscle synthesis than than plant protein, which has lower levels of this amino acid called leucine, which is important for actually stimulating muscle growth. So you have to eat the right protein, and whey is one of the best source of protein for this. So whey and creatine are a great kind of combo for for protein and protein synthesis, but it doesn't work in the absence of strength training. So it's like you're gonna eat protein and build muscle. Mhmm. You you might preserve a little bit of muscle, but, if you lose weight, I think what's happening now with GLP one is terribly frightening because people are taking these drugs. They're not hungry. They're not eating as much. They don't have much protein. They're not string training, and they're losing significant amounts of muscle, and they're they're not replacing it.
00:14:50 · Mark Hyman, Daisy Wolf
And that that means they're gonna have a slower metabolism eventually, and then they're gonna eat less food even at the same way they were before they started the diet or the the shot. And so it's important to kind of make sure people eat enough protein and straight feeding while they're on the GLP-1s. [00:15:07] S1: Yeah. It it it feels like it's one of the key kind of contributors to [00:15:11] S2: You mean to [00:15:11] S1: the rapid weight increase when people stop GLP-1s as well. It's like they've they've lost a [00:15:16] S2: lot of muscle. Yeah. Yeah. I think people get Ozempic face because the muscle that's out there face. Okay. [00:15:27] S1: What supplements are you taking right now? When do you take them? What are you taking them for?
00:15:32 · Mark Hyman
[00:15:32] S2: Yeah. So I think, you know, what's interesting, Daisy, in function health is that we've seen staggering rates of nutritional deficiencies in the population. And we think most people who are doing function are probably a little more health forward than the average American population? And yet even these people who are made... Try to pay more attention and be productive about their health, seventy percent are deficient in one or more nutrients at the minimum level. Like, the minimum. Not like what you need to have healthy bones with vitamin D, but how do you how do you not get rickets? Right? So that would be like thirty... Thirty nanograms per deciliter is what the lab says is the cutoff, but actually probably should be fifty. So just given that, even at the minimum level, it's 70%. So we're talking about a lot of nutritional deficiencies because we have such a nutrient poor diet. Now I don't really have those because I I make sure I I take myself. But, I think a good multivitamin is important. A good omega-three fatty acid. And we we were one of the few places where you can actually check your omega-three fatty acids because nobody checks that, but it's one of the most important fats. It's actually called an essential fat, and many people are deficient. Ninety percent of us are deficient at some level or another. I take vitamin D for sure with K2, vitamin D3 as a staple. And then I take a probiotic. Like seeds, my favorite one. I take that, and it's sort of stable for gut health. And then and then I take a... I call it like a longevity stack. It's stuff that helps my mitochondria and the aging process where there's been a fair bit of research. So I mentioned one earlier, urolithin A coming along with mitapura. And they basically done a ton of research looking at this pomegranate derivative that when it's metabolized by their healthy gut microbiome, which most of us don't have, it turns into this compound called the postbiotic urolithin A that, helps to reduce inflammation, improves mitochondrial health, and cleans up old mitochondria, makes new mitochondria, reduces inflammation, helps with exercise performance. And this is really overall great product. So I put that into my shake, for example, the morning. I use creatine, which is what would help boost muscle mass. I'll also take something called NMN or NR.
00:17:41 · Mark Hyman, Daisy Wolf
There's some good research on that. I'd say... Not necessarily for health span, but for helping a lot of the mechanisms of of aging and degradation. And I'll take something called fatty fifteen, which is basically a essential fatty acid that's been newly discovered. This, again, anti inflammatory. And then I take a little bit of of butane, and I take some support for my detox system and it is glycysteine. And I basically try to help my gut, my microbiome, my mitochondria, my immune system. And that really all helps. And I also take something called humiliated tardive buckwheat, which is an ancient grain that come in capsules or powder or sprout powder, but you should put that in my shake. And that, again, has all these immune rejuvenating properties. And there's a lot of data on this. So I look at where is the data good and where is your good evidence on products. And, unfortunately, there's not a lot of products out there like Evan. So I'm very kind of selective about the products that I choose. And and that's kind of my my basic routine. [00:18:39] S1: Do... Oftentimes, they get asked, like, okay. You know, I'm I'm doing Function. What add on tests should I get? What imaging should I do? Can you maybe walk us through, like, two examples? One for people who just wanna make sure they're catching all the things, you know, that could be severe issues or, you know, kill them early, and one for people who are like truly trying to optimize their health. What do you recommend they do in terms of, you know, additional blood tests, imaging, etcetera?
00:19:14 · Mark Hyman
[00:19:14] S2: Yeah. So we have a lot of depth in what we can do. And I think that the, you know, the basic membership includes over 110 biomarkers that look at almost every system in your body that are missed often. Your heart and cardiovascular system, your immune system, hormones, autoimmunity, toxins, metabolic health, nutritional status, hormonal health, all these things are important to understand. And and depending on where you are in your life and what's going on with you, you may wanna look at different things. For example, if you're getting older or you have Alzheimer's in your family, there is a a really robust brain health panel, but I'll just look at some of the really newer biomarkers that are emerging around almost like a blood test for Alzheimer's that you can take decades earlier and do something about. We also look at cancer screening. Know, if you're 20, you're probably not gonna do this. But as you get older, there's something called the, Galleri test, which is a multi cancer detection test to look at over 50 different cancers. It's not perfect, but it's better than most things we have to really screen for cancer. You know, if you're concerned about your tox exposure, might wanna do a deeper dive on PFAS or forever chemicals and BPA. If you are concerned you might have, you know, chronic fatigue or something like that, there's... You can do a viral panel to see what's going on with your with your immune system. If wanna see what's going on with your cardiovascular health, you can even do deeper dives on cardiovascular health and look at all kinds of subsets of different cholesterol molecules. Get pretty sophisticated. And then, you know, for hormones, we also do deep hormonal testing. So everybody gets a basic hormone panel for men and women. But if you wanna add on stuff, you can do extended hormone panels and see, you know, other things that that may be relevant for your health. And then the the beautiful thing is that is that you can, you know, get your twice your testing, but then you add on things if you want extra. For example, if you wanna know extra nutrients that we may not be testing with the first screen, like if you wanna look at zinc or maybe an extended vitamin mineral panel looks at selenium and molybdenum or moniodide and cooked u 10 and chromium, you can do that. So...