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.
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?