00:05:24 · Daisy Wolf, Mark Hyman
[00:05:24] S1: Okay. Cool. And what's an average lunch for you? [00:05:28] S2: An average lunch would be, for example, this afternoon, my my lunch with pet, I've got my jar of mackerel, like, kind of canned mackerel. And I have these seed crackers that I love, which are flax and sesame and sunflower seeds. And so I have, like, sort of that. And I'll typically, like, I would like a fair... Fairly good portion of that. Because it's quick. It's easy. I've got meetings, so I don't have... And so I just open the can and have the crack solutions. Like, I get a lot of omega three fats. I get a lot of protein. I get fiber. I get a lot of minerals, and it's a great quick snack. So I'll be like, or am I... I said I'd make that fat... I'd call it fat salad, which would be... No. I I use, like, a lot of, like, arugula. I'll put in cherry tomatoes. I'll throw in avocado. I'll throw in olives. I'll throw in some toasted pumpkin seeds. I might throw in some goat cheese, and I'll usually have a can of something where, like, you know, sardines or mackerel or salmon. And that has lots of olive oil, so it's a lot of fat. Got the omega threes from the salmon. You got the nuts and seeds fat. You've got the olive oil fat. You've got the avocado fat. And so you're getting a lot of vegetables, but you're also getting a lot of fat, which makes you satisfied and not crave sugar, which I don't usually use to. [00:06:28] S1: Okay. Snacks?
00:06:30 · Mark Hyman
[00:06:30] S2: I'm not a big snacker. I have a thing about snacking. I think snacking was a modern invention. It's something that humans really never did. And there weren't snack foods when you were hunters and gatherers. You're just like... You know? And even even, you know, in agrarian societies, they weren't snacks. People just ate meals. And I think the promulgation of a snacking culture has been a huge problem for America, and it led to this massive... Partly this massive rise in obesity and type two diabetes. So I'm really not a big fan of snacking. That said, if I'm hungry and I'm, like, traveling or whatever, I have a whole snack pack. My wife terrorized it the other night because we were in a hotel, and she... Her friend's house, and she was hungry. And so I have to go replenish it. But I have a salmon jerky sticks that are delicious. I think those are Patagonia ones, I think. I... Or epic. They're epic bars ones. The salmon sticks where I get menace and sticks or bison sticks. So they're like kind of not exactly beef jerky, but they're kind of dried meat. I'll put nuts in, so I'll have like cashews or almonds or other nuts in my bag. And also some have nut butter packets. I have like cashew butter. I have like packets. I can just... It keeps for long time, and I can keep it in my backpack when I'm traveling. And so I never get a food emergency. So I try not to actually get a food emergency, which is a big thing. Because if you get a food emergency, you're gonna eat whatever's there. Like, I was once traveling, and I had a... I was at a conference. I had to get up super early at six in the morning, and then my flight was delayed. I wasn't gonna get back till three in the morning. It was, a whole thing. And I felt sorry for myself. Was tired. And so there was a sin abundant at the airport, and I was like, I went for it. And then this... That was just a rare moment for me, but it was, like, probably twenty years ago. But I haven't had one since then. And the thing is you don't wanna be in that situation. So you wanna have... Always have food on you. So I always have food on me. But at that said, I really think if people are hungry, wanna have a piece of fruit, have some nuts, like that... That's a pretty basically good snack.
00:08:15 · Daisy Wolf, Mark Hyman
[00:08:15] S1: You heard it here first. Mark Hyman ate a cinnamon bun once twenty years ago in an airport. [00:08:19] S2: Yeah. Well, I had the one with nuts because my rationale was it had more protein and fiber, it was not so bad. Do [00:08:26] S1: you have any indulgences that you have from time to time? What's the worst?
00:08:30 · Mark Hyman
[00:08:30] S2: I mean, I do like chocolate, and I'll have dark chocolate. But my chili sauce ice cream, so I love ice cream. And if if it was up to me, I would literally have a pint of ice cream every night. But it's not up to me. It's up to my higher self. So have a higher self that's... I don't wanna do any consequence of that. And so, yeah, I I... Like, if... I don't know. I really, I don't know, three, six months, I'll have, like, chunky monkey ice cream or I'll order, like, just so you pistachio from Van Leeuwen and, like, that... I love that. So, like, I'll do that, but not like a regular thing. I like tea simply. I mean, what I believe is that flavor always follows the quality of the food. So I was in Sardinia writing my book Young Forever about longevity. And I met this guy, Linto, and he served us a nose to tail pig meal. And he says we flavor the animal before we kill it. Meaning, we know we feed a carob. We feed an acorn. We feed all this stuff. So we're literally flavoring. We know the shepherds know that they take their goats or their sheep to eat certain kinds at a certain time of year that their milk or cheese is gonna taste better. And what that's about is the medicinal properties of the food. So I always like to eat really good quality, just simple food. Like, last night, I had a Japanese sweet potato, and that's like a purple sweet potato for Okinawa, one of their longevity foods. So the purple is full of phytochemicals. I used ghee, which is clarified butter, onion, and salt, and that was it. And then I had... I actually ordered medicine chops or, like, lamb chops, but they're medicine chops. I had a bunch of those. And it was just a very simple... It was... You know, I'll usually have maybe some stir fried mushrooms or broccolini or some kind of vegetable. And I'll usually have two or three vegetables and a piece of protein. And I try to avoid sugar or too much starches. I don't eat that much pasta. I don't eat a lot of noodles and stuff like that. So I I I don't eat that much rice or grains. And, you know, I'm 65, and my body composition's like, you know, 10% body fat. And so I I think the the visceral fat is the killer. That's the belly fat that you get as you get older. And that's every... As you look around, it's like almost everybody in America has this.
00:10:21 · Mark Hyman, Daisy Wolf
And this is just what's driving all the diabetes, the obesity, the heart disease, the cancer, dementia. And so keeping your sugar low, if you could take nothing else from this conversation, and your starch low is one of the best things you can do for your health. [00:10:34] S1: It sounds like you're not explicitly like gluten free, but you do kind of avoid gluten largely.
00:10:40 · Mark Hyman
[00:10:40] S2: Yeah. I'm, you know, I think it's important to know what your biology is. So testing is so critical, and I think most people don't know how they are in the spectrum of gluten sensitivity. And so the the way to think about it is if you look at your antibodies, which we do testing through Function for celiac antibodies, and we do a much more extensive panel than any traditional doctor would do for celiac. They just do one test. We do five different tests. And if you if you look at the range, you know, you shouldn't have any antibodies to gluten because it's an indicator that your body's, reacting to the protein. And if it's reacting to protein, you just seen the protein. And it's seen the protein because you got a leaky gut. Getting your gut's damaged in some way, and the protein is getting into your bloodstream, and your immune system is going, wait, wait. This isn't me. So the range goes from zero to, 19 or zero to five for the other one. But if it's like, what if it's three or four? Like, what if it's 10? You know? It means your body's creating a response, and it's always worth a trial of a three week pause and see what happens. Because, you know, I I think, you know, one of the most amazing things people have no clue about is how food affects their body. And one, how food can make them feel bad and how it can make them feel good. And that's because food does create so much of an issue. So gluten is one of the most problematic foods in our food supply right now. Why? Because it's hybridized and not GMO, but hybridized in a way that create way more genes, that create way more gluten proteins that are way more inflammatory, has super starch called amylopectin A, which is like just basically worse than sugar for your bloodstream and your glucose. It's sprayed with glyphosate often at the end of before harvest to desiccate it and make it easier to harvest. And so it also, you know, it just, it's just in everything. And it's it's, I think it also has calcium proprietate as a preneurative, which can be linked to autism in in in animals studies. It's kinda scary, the hyperactivity. So there's a lot of problems with our modern wheat. Probably twenty percent of people are gluten sensitive, which is a lot.