The Dr. Hyman Show - Nutrition Expert: This Is Why Eat Less, Exercise More Never Works

Starting point is 00:00:00 So calorie take has gone down or is about the same as 2000. And physical activity has gone up and obesity has dramatically gone up since 2000. So we have a paradox. So eat less, exercise more, which is what we're all told, doesn't seem to be working. What's truly amazing is the science of how food affects our biology. What we're learning is that the type of food we eat long term is way more important than it's calories. This is why we can't blame willpower. During the summer, when I'm moving between work and everything else, life throws at me,

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Starting point is 00:01:06 Find yours at CozyEarth.com slash Hyman and receive 20% off. I often say that food is medicine, but there's another part of the conversation. We don't talk about enough. How we prepare our food matters too. The warmer months are actually a great time to reset your habits. People are cooking more with fresh meals. They're grilling. They're eating lighter, focusing on feeling better day-to-day.

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Starting point is 00:01:53 If you're looking to upgrade your cookware, go to Maidenware.com and use the code Hyman-5 for 10% off your first order. Welcome back to the podcast, Darius. I'm so excited for your new book, Food is Medicine, which just came out. It has been the work of my life. And to have someone like you also getting it is just amazing. And for those who are listening who don't know who Dr. Mazafarian is, he's an iconic leader in the field of nutrition and nutrition research. He's the guy who I went to to learn all about nutrition from his scientific papers well before we were friends. He's one of the most prolific and published authors in the space of nutrition and is deeply thoughtful and has come to mostly the same conclusions as I have about chronic disease and food and how we're kind of trying to solve the problem of chronic disease with drugs, which is not why we have chronic disease is the lack of drugs.

Starting point is 00:02:49 it's the lack of proper nutrition. And the whole idea of food is medicine is so central to his work, to my work, he's the former Dean of the Tufts School of Nutrition Science and Policies, now the head of the Foodist Medicine Institute at Tufts, and we have worked together and collaborated for many years in policy stuff in Washington, D.C.

Starting point is 00:03:07 And, you know, we have really just kind of walk this walk together around how do we make our food system better because it's not just a personal problem. The fact that we're obese and have chronic diseases in America, is not everybody's fault because they're weak-willed, morally corrupt, or have no willpower. It's something else.

Starting point is 00:03:26 And we're going to talk about what that is. We're going to talk about the key controversies in nutrition about protein, about seed oils, about what we should be eating, what we shouldn't be eating, about what is ultra-processed food. And we're going to also talk about some of the key issues that have been kind of controversial and are still controversial, which is calories, or calories all the same. We're going to talk about policy a little bit and won't bore you with that too much,

Starting point is 00:03:49 but I think it's important because if we don't change the food system, we're going to not be able to solve this problem. It's like trying to bail a boat. It's got a giant hole in the bottom without fixing the hole. So, Dari, welcome, and let's start to get into it. Tell us how you, as a Stanford-trained biologist, as a Columbia-trained doctor, as a Harvard-trained MPH, MD, cardiologist, straight-up doctor,

Starting point is 00:04:17 how you somehow had the epiphany that food might be important considering we learn nothing about food in medical school or in our training. You know, I wrote this book to really put together everything I've learned in my career and try to explain it to people.

Starting point is 00:04:32 You know, you get to have a few hours with someone, and I get asked so many questions, and it's often the same questions, again and again, and I thought, you know, if I can write down everything I know, explain the science, how we got here, you know, where we are today, and how we actually have to get out of this mess,

Starting point is 00:04:49 you know, I could help, you know, an individual person understand what to do today and tomorrow for what they eat, but also really help us all kind of understand what we don't know and where we shouldn't, you know, probably worry too much because there's not a lot of certainty. And also what the solutions are, as you said. So it's great to be here. To get to your question, I mean, you know, you're absolutely right.

Starting point is 00:05:11 You know, after high school, I did 15 years of training to be, to become a doctor, right? Four years of college, four years of medical school, three years of intramed medicine, four years of cardiology. And in that 15 years, the nutrition we learned was basically biochemistry. What's the Krebs cycle? You know, where does ATP come from? How is glucose broken down?

Starting point is 00:05:32 Right? And that's important. You need to understand that. But really true nutrition food was missing from 15 years of training. And yet, the more I saw patients, you know, on both coasts, or wherever my clinics were, I realized that food was really a big deal and important for their health.

Starting point is 00:05:52 And so that was my first epiphany that I write about in the book that how the top cause of poor health facing many patients is missing from health care. And that's a pretty big sentence, a pretty big statement that's pretty important and actually explains so much of the mess we're in with rising healthcare spending

Starting point is 00:06:10 and people getting sicker every day and, you know, bankrupting our future with, you know, buying, buying hospitals and MRI machines and drugs from Europe. And then the second epiphany I had was I said, well, I'm going to read all the science myself, and I'm going to at least try to be the best and most informed doctor I can be. And this was around 2000.

Starting point is 00:06:34 And so I started reading all the science. The nutrition science. Because it was there. It's just ignored. Yeah, that's right. And I still have the text of a presentation I gave as a cardiology fellow to kind of the senior. cardiology attendings and what I wrote. And what I wrote was that this focused on fat and saturated

Starting point is 00:06:51 fat is mistaken. We need to be thinking beyond, you know, LDL cholesterol. We need to be thinking about inflammation and endothelial function and kind of the complex effects of foods and whole diet patterns and actually thinking about protective foods. What are the protective foods missing from the diet? And an example of that would be like the Mediterranean diet. Now remember, this was 2000. This was the height of the low-fat diet, you know, a fetish, right? We were, with everything was low-fat, you know, snack wells and factory-frozen yogurt and factory salad dressing and, you know, everything low-fat. And so that was the second epiphany. When you presented that to this group of cardiologists that was heresy, that saturated fat may not be the big issue. LDL may not be the whole

Starting point is 00:07:36 story. Did you get rotten tomatoes thrown at you? And unfortunately, very, very few tomatoes in a hospital setting. But, but lots of fries, lots of fries. I got French fries on you. Yeah. That was the second epiphany I had, though, Mark, is that we had the science in hand, and it wasn't being translated to public and dietary guidelines and policymakers. I would write, a patient would be admitted with a heart attack, and I'd write cardiac diet. And when I sort of went under the hood to see what's a cardiac diet, low fat, low salt, low cholesterol, and low saturated fat. And high sugar and carbs.

Starting point is 00:08:13 And high sugar and carbs. processed carbs, jello and, you know, ginger ale and, you know, soda and like Kool-Aid and, right? Yeah. And for heart disease patients. And so, you know, I realize those two things that the top cause of poor health is missing from health care and that even the science we have is not being translated to people. Yeah. And I'm not to help fix both those things.

Starting point is 00:08:35 That's amazing. Yeah. I mean, I remember being at Cleveland Clinic. I mean, this is the number one heart hospital in the world. and I started there in 2014, and I was like, okay, what is the cardiac diet they're serving here? And I was like, it was this super low fat,

Starting point is 00:08:51 high starch and sugar diet. And for everybody listening, you know, the causes of heart disease have changed, but predominantly most cardiac disease now, heart attacks are caused by insulin resistance and metabolic dysfunction, and that's caused by high sugar and starch and not by the typical things we thought of,

Starting point is 00:09:08 which was too much fat. And we've worked on that. the dietary guidelines together and advised the government on this. And that was one of the things that we talked about, which was, hey, we're kind of kind of get off of this fear of fat problem that everybody's had. So I think we're getting there, but it's, it was quite, it was, it was, it was quite heresy in 2000. It's pretty impressive that you said that. So what did your colleagues say? Like, they were like, well, you know, they were polite. I presented a study. I said, I wanted to do a Mediterranean diet trial in the United States to replicate a Mediterranean, a small

Starting point is 00:09:41 trial that have been done in France called the Leone Diethardt study that showed that a Mediterranean diet lowered heart attacks by 62% in people with heart disease. And so I said, I want to replicate that study in the United States. And, you know, people were polite and, you know, whether Pagers went off and they went back to, you know, taking care of the other end of the spectrum, which is after everybody's sick, you know, we have to save people. That's, that's important. We can't, we can't ignore that. But there wasn't a lot of, a lot of interest. And so I really had to continue to get training. And I went on to get my PhD in public health and nutrition and epidemiology in Boston

Starting point is 00:10:18 at Harvard. And then, you know, it started my career there at first at Harvard and now at Tufts. And my career, I think I've tried hard not to be in Armshare academic, you know, where I just sit at my desk and do research and publish it and hope someone reads it, right? I've also tried to translate that, which is how we met, to translate that to whether it's health care, the food sector, non-profits, government in the United States and around the world. And what's exciting, as you said, is we are at a moment, which I think we'll talk about, a tipping point where real change is possible. And that's different than in, you know, the last

Starting point is 00:10:53 25 years of my career. What I want to do next is, thank you for that introduction about how you got here, which is quite amazing. Because I would say to people listening that, you know, Dari's one of the most honest and high integrity doctor-scientist I know that's not ideologically driven that follows the evidence wherever it leads including heresy which is saturated fat may not be the boogeyman we thought it was so as a cardiologist that American College of Cardiology still holds on to that okay so I want to I want to sort of zoom out for a minute and and just how you paint a picture of how did we get here like we are in a totally screwed up food system that's causing Americans to be sick and increasing a global

Starting point is 00:11:39 population to be sick and we've created the worst food system in the world and spreading it to every country on the planet except maybe Burma and Cuba because we have no relationship. It's amazing. I went to Cuba and there's like nobody's overweight. Everybody's thin. It's quite amazing and they don't have American anything. So how do we get here and then we're going to go into switch to the channel and go to the everybody's favorite radio station which is WIFM what's in it for me. We're talking about calories, we're talking about protein, we're talking about fat, we're going to talk about seed oils, we're going to eat all to that. So zoom out and first help us understand how did we get

Starting point is 00:12:09 into this crazy system we're in now that's causing so much disease. Well, first, Mark, I want to start with how bad it is today, because you talked about that, but let's really paint the picture because one of the messages of this book, which I think is really important, is that food is the single biggest problem facing humanity, period. Amen. You know, I'm not saying it's among, them, it is the single biggest problem facing humanity, and it's fixable. It's fixable. It's kind of amazing. It's the single biggest cause of poor health, which causes in the United States and in many countries around the world, the single biggest cause of economic devastation through, you know, loss of human productivity, health care spending, out-of-pocket medical costs,

Starting point is 00:12:54 huge economic consequences for businesses that self-insure their employees, and so on. It's the number one cause of environmental devastation, climate, soil, water, oceans, pollution. And it's also a major cause, not the top cost, but a major cause of inequities across society within countries and across countries. And so if you put together the health costs, the economic costs, the environmental costs, and the, you know, costs in human equity, this is the biggest problem. There's nothing bigger, war, you know, infectious disease, you know, energy. There's nothing else that's bigger, and it's all fixable. So that's one thing I want people to put down the book and realize that the food they're eating is maybe the single most important thing they're doing every single day for not only

Starting point is 00:13:44 their health, but for the national security and economy of their community, their family, our nation, and for the environment as well. And so, and so that's really critical. And so, you know, we're so sick, Mark, we have shown that 10,000 Americans die every week directly from poor nutrition, mostly from chronic diseases like diabetes and heart disease and other obesity. That's three September 11th every single week. And we're just all kind of shrugging because it happens slowly. It's like the frog in the boiling pot, right? You know, it all happens slowly and we just sort of shrug now. So it is devastating us. And it's devastating our economy at least $1.5 trillion a year.

Starting point is 00:14:32 And if you adjust for kind of health care inflation, I think it's closer to $2 trillion. At least $1.5 trillion a year is lost to the economy in health care spending and lost human productivity from poor nutrition. Not from all diet-related disease. It's much larger. Just from poor nutrition and its impact. So, you know, $1.5 trillion with a T every year, over 10 years, 50 years. $15 trillion, right? We could pay off the deficit if we, you know, if we could secure that

Starting point is 00:15:01 funding back and prevent these diseases. So, so that's the first message. The second message of the book is that we arrived where we are today through a series of interconnected, sometimes accidental events of just 100 years where new science came together with government prior to, and business innovation to purposely create the food system to meet certain goals that were not evil. They were trying to meet goals that made sense of the time. You help me understand, as everybody listening, Darry helped me with my book Food Fix and helped me understand that this context of why we got here. And I really appreciate that.

Starting point is 00:15:45 And I also came to the same conclusion that food is the nexus where all of our global problems meet. And then if we fix food, we fix everything. You know, it's quite amazing. I mean, even, you know, our mental health crisis, I mean, just goes on and on. We don't fix everything, but we fix a lot. We fix a lot. We fix a lot.

Starting point is 00:16:02 We fix a lot. We can't end war and all that stuff. You know, like, aside for war, natural disasters, it's a pretty big lever. Let me tell you a secret about doctors. We're skeptical of most supplements, and we should be. Many of them are backed by strong science, and a surprising number of supplements don't actually contain the ingredients they clean to have. So it means something when I tell you that I take it every day and, and you,

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Starting point is 00:18:16 I'll get into quickly the goals that we were trying to meet, but it's really important, that we don't just start the history of food with like evil food companies making us sick. Because if we start there, the only solution is to tear down the food sector and burn everything down and destroy everything. We have to understand that we got here through conscious decisions, science, government policy, business innovation, because if we take that same roadmap, science, government policy, and business innovation now, we can fix it. We can fix it. And we did

Starting point is 00:18:49 that in the last century in about 30 years with with and so we can fix it again and in 30 years or less and so and so that's really important so how do we get here so i you know healers for millennia have known that food is critical to health right you know you know Egyptians putting liver on people with night blindness a vitamin e would seep into the eye and and cured eye blindness and you know you understanding the medicinal properties of herbs and, you know, in Persia, in China, of course. But modern nutrition science where we really started to understand what was doing that. I date the birth of that to 1932, so less than 100 years. It's a very, very new science.

Starting point is 00:19:32 What happened in 1932? The very first vitamin ever was discovered, isolated, and synthesized, vitamin C. So even in the 1920s, vitamins were unknown. Nobody knew what vitamins were. They hadn't been discovered or, you know, they had some theories and ideas about them in the 1910s, but it was really 1920s, 1930s. And so for the first time, there were diseases that had been plaguing humanity for hundreds of years. Pallagra, which had killed 100,000 Americans just a couple decades before.

Starting point is 00:20:04 And three million Americans were afflicted by Pallagra, an awful, awful disease of itchy, crack skin and neurologic abnormalities and anxiety and delirium and then death, right? It's a B vitamin deficiency. It's a B vitamin. Nyacin deficiency, a B vitamin. Scurvy, which killed more sailors in the 18th and 19th century than anything else, than anything else on the sea. Scurvy was the killer of the C, vitamin C deficiency.

Starting point is 00:20:31 Night blindness, which is vitamin A deficiency, rickets, which is terrible bone deformities, which is vitamin D deficiency. These were endemic diseases, you know, where you had children that were afflicted, you know, by these conditions. And so... And what's amazing is that deadly debilitating diseases could be fixed with pennies worth of nutrients overnight almost. It's one of the most miraculous cures of medicine. It was incredible. Doctors today don't know what Plagra is.

Starting point is 00:21:00 Nobody's seen a case of Plagra or Servi or, you know, rarely, rarely night blindness or rickets. It doesn't... These were serious diseases, Mark. And people thought they were infectious. People thought they were infectious diseases. And I kind of walk through these discoveries and it's, you know, on the shores of Indonesia, you know, in island of Jakarta and in the south in the United States and in Poland and scientists, kind of figuring this out and discovering that, oh my God, food is responsible for some of the major diseases that they thought were infectious or bad humors or just in the... But they were deficiency problems. They were deficient. So, so the accident of history was that that coincided with, the Great Depression World War II, when there were very real concerns about national security, fitness for the military duty, real food shortages. And so that led government to act and greatly

Starting point is 00:21:50 magnify this research. And as just one example, you know, President Franklin Delano Roosevelt convened a conference in 1941 before Pearl Harbor saying, we're going to war. What do we need to do to address, you know, these new vitamins and these new deficiencies? And the scientific panel of, you know, blue ribbon scientists looked at all the science and they said, well, you know, we're getting these diseases because we've stripped away food through processing. We stripped away the vitamins. And so, for example, they said grains. We stripped away, you know, with refined grains and wheat flour and white rice and all that.

Starting point is 00:22:24 We've stripped away all these nutrients. They could have come to the conclusion we need to process our foods less, but they came to the conclusion we need to supplement, you know, our foods with these missing vitamins. And so enriched wheat flour, which is still the dominant wheat flour in the United States, and is a good thing, it's not a bad thing. If you get any package and you look on the back, it says enriched wheat, open parentheses has this list of like, you know, funny, weird word. It's just a bunch of vitamins, right? And so that greatly accelerated this focus on vitamins. And what's amazing, Mark, like you said, in about 10 years, we largely eliminated these diseases that had been just devastating humanity.

Starting point is 00:23:05 for centuries. And so it was a massive win. And it led to, you know, supreme confidence, overconfidence that, hey, we figured out nutrition, we can fix food to address human disease. That was the one big, big thing that happened. The second big thing that happened was in the 50s and 60s, demographers realized that the world population was exploding. It quadrupled from about one and a half billion in 1900 to six billion in 2000 and of course approach, you know, nine billion today. But people just did the math. They looked at the acreage of land and the output of crops and where the population was going, and this was in the middle of the century, and they said we don't have enough food to feed six billion people. And hundreds of millions of people,

Starting point is 00:23:53 maybe a billion people are going to starve. We just didn't have the ability to feed them. And there were books like the population explosion that were written by Stanford professors that said, we just have to pick the countries where we can feed people in the countries where, you know, people are just going to starve. We just have to give up on them. And they used India as an example. They said, we're no way we're going to feed India. We just have to give up, not even try to send food to India.

Starting point is 00:24:18 Let the people starve because we just, we can't do it. And that was, and so what they didn't count on was the Green Revolution. The Rockefeller Foundation found Norman Borlaug, this plant. geneticist, you know, wrestler, wrestler, you know, tough, tough, tough, tough guy, never give up, who went to Mexico and for 10 years, he spent, you know, laborious, laborious seasons breeding first wheat and then eventually rice and corn to really understand how we can maximize yield, how we can get the most yield out of an acre of land, not nutrition, not taste or flavor, but yield.

Starting point is 00:24:53 How can we get the most yields? Yield, which essentially means calories, right? Calories, starch. How can we get the maximum starch in wheat, right? And how can we also then, you know, maximize that by adding artificial pesticides, DDT, which was discovered in World War II, and he knew about DDT because he came from DuPont,

Starting point is 00:25:16 which had discovered DDT. How can we add artificial fertilizers to support this massive growth because it depletes the soil? And so all these bomb factories had leftover ammonia, And so he took the nitrogen and made nitrogen fertilizers. And then how do we add intensive irrigation? Because there's not enough water. And so we started depleting the aquifers with intensive irrigation.

Starting point is 00:25:38 And what was incredible to his great credit, yields of wheat, rice, and corn went up 1,000 to 2,000 percent per acre, right? Not doubled, not tripled. They went up 10 to 20 fold in just a handful of years. And so Mexico and then India, Pakistan went from. countries that were on the brink of starvation to food exporting nations in five years, five years with what by the time. So modern agriculture, the monocropping of, you know, wheat, rice, corn, and soy, which is about 60% of our calories come from like five species. Yeah, we swung from starvation to obesity because of the amount of starch in the food

Starting point is 00:26:21 and the volume of calories that were presented. I mean, we have 500 calories more of corn per person American than we used to have, and it's crazy, and we're eating it. This saved the billion people from starving. It was a huge win, right, obviously, because if we didn't have the Green Revolution, we would have had massive famine and disruption and war and social disruption. So give credit to it, but it led to a massive loss of biodiversity of the food that we eat, right, and reliance on starchy crops that were bred for starch. And then the third thing that happened, Mark. And there's less protein and less nutrients in those crops, too.

Starting point is 00:26:55 Absolutely, absolutely, yeah. And then, so now we're in like the 60s. So the first was 40s and 50s, and then calories was 50s and 60s, radical rapid changes to food. Totally, you know, food was totally different by 1970 that it had been in 1910. And then in the 80s, we sort of have the rise of ultra-processed food. That's the third big, big thing that happened. And while there's not exactly the same obvious date of why and how this started, like there was for vitamin, and for the Green Revolution, I think one of the major things that accelerated this was the low-fat dietary recommendations of 1980. Because once we had to take fat out of foods, companies had to figure out how to make all these products and have them have the same taste and mouth feel and flavor and take out all the fat,

Starting point is 00:27:44 which is terrific for those things, which was a big mistake. And so all of a sudden we had to have emulsifiers and stabilizers and other additives and flavorings and colorings and kind of to make these foods. Now, that wasn't the only reason. We also then had the tobacco companies, the two biggest tobacco companies,

Starting point is 00:28:03 Philip Morris and RGR, bought pretty much, they bought almost every food brand that you know. It's more of crass, RGR and Obisco, yeah. All of them, yeah. And they've since sold them. They've since divested, so they don't really own them anymore,

Starting point is 00:28:17 but there was about 10 or 20 years where they owned all of them, and they took the exact same scientists, exact same scientists and teams, that had worked on the brain addiction and marketing to kids. And they figured out how can we create foods that are addictive and we can market to kids and create brand loyalty, just like they did with them all.

Starting point is 00:28:39 And that was the really that's the nefarious part of all of this. Up until now, it had been good intentions. But I would say, I'm just going to pause for there for a second. I'd say it started even before the 80s because I think it was like 50s, 60s, General Mills had a big meeting of all the food companies in Minneapolis saying, hey, there's a movement towards people eating real food. This woman Betty, who's a home act teacher, who's trying with federal extension workers,

Starting point is 00:29:03 training mothers and families how to cook and eat and grow gardens. And they were freaking out that people weren't going to eat their foods. So they basically made convenience king. And then they started inserting people into the culture like Betty Crocker, who was an imaginary person. Betty Crocker was, I thought it was Betty Crocker. But all the recipes that, you know, add a can of Campbell's cream mushroom soup,

Starting point is 00:29:22 add a roll of risk crackers to your castle. It was like insinuating highly processed food into the American kitchen. And then they hijacked the American kitchen. And I remember I grew up in the 60s. We had, you know, TB dinners, we had tang, we had flesh with margarine cheese, all this crap that I grew up with.

Starting point is 00:29:38 And so it started even before that. And it was deliberate. And then there was that, you know, those two Harvard scientists who I think, you know, were the leading nutrition scientists at Harvard in the 60s who were basically paid by the sugar industry to say that it was,

Starting point is 00:29:52 fat, not sugar that was causing heart disease. And that was published in the Indian Journal Medicine. And that recently sort of was exposed. But they paid them the equivalent of like 50 grand to do this. And that couldn't happen now because of ethics rules, but it was pretty bad. And that kind of led and sort of seeded the whole low fat thing with, you know, Ansel Keys and all of his disciples. It was, it was quite, it was quite bad. I wouldn't say they were all good intention. Well, no, as I said, I think they're, you know, I'm talking about, like, the major trends, you know. And I do cover a lot of those things you mentioned in the book.

Starting point is 00:30:27 A couple of points, though, Mark, important. You know, one is that they not only created Betty Crocker, but they actually started paying for and infiltrated the board of the national kind of home economics programs in high schools and across the country. Yeah. And Homec went from trying to teach people how to cook to teach people how to get processed package items

Starting point is 00:30:50 and, like, prepare them from. from packages, right? And so they actually took over Homeck. They literally paid for and took over home back purposefully. So for sure, I mean, food industry, but you know, every, every industry is trying to sell their products and make a profit. So it's not different for phones or cars or anything else. But, but the nefarious stuff was when they really, I think, started trying to make the food, the food addictive. But, but the point you made about fat, I want to get back to, because the reason that, you know, fat, people say, you know, why was fat vilified, right? Why did, why did they pick fat. And also, by the way, in 1980, they also did recommend low sugar at the same time,

Starting point is 00:31:27 but fat was really vilified. Why was it vilified? Because they had, scientists had figured out the nutrient that caused curvy, vitamin C. They figured out the nutrient that caused night blindness, vitamin A. They figured out the nutrient that caused polygra, niacin. And so in the 70s, when all those diseases had been conquered, they said, well, what should we do now? And they started looking at chronic disease and they started with heart disease because that was the top killer. And so the mistake that was made, which wasn't nefarious, but was just accidental or natural maybe, was they said, well, we figured out the nutrient for these other diseases, what's the nutrient that causes heart disease? There must be a nutrient. And they picked saturated fat as the nutrient from

Starting point is 00:32:08 this research and the total fat. And so to me, Mark, what we've learned since since the 80s is that, you know, if you have a simple vitamin deficiency disease, a nutrient causes a nutrient caused a or cures that disease. There's a one-to-one correlation. But when you have complex chronic conditions that develop over years, mental health, obesity, diabetes, type to diabetes, you know, heart disease, stroke, poor gut health, cancers, the list goes on and on, cognitive decline, kidney dysfunction, peripheral vascular disease, gut health, all liver health, all influenced by nutrition, there's no nutrient fix, right? It's about complexity, molecularity. It's about food is medicine.

Starting point is 00:32:51 It's about, I've heard you say, and I've borrowed, and now, now I repeat, food is information. Food is not calories. Food is information for our bodies. And so they, they mistakenly took what had worked so well, this nutrient focus and extended it to chronic disease. And that was the big mistake of 1980. It's so important.

Starting point is 00:33:10 I think, I think we did, we did get there in some ways unintentionally. But once we got there, the food companies really wanted to hold on. to their stomach share. You call profit share, they call it stomach share. And they don't want to give that up. Now I want to kind of switch into the topics I think people really are confused about. Calories, protein, fat, sugar, and also protective food.

Starting point is 00:33:38 So let's start with calories. It was a really important paper that I read. I would think it was the American Journal of Clinical Nutrition that you wrote, where basically you said that, and you presented the science pretty clearly, our calorie consumption has gone down while our obesity has gone up. Can you unpack that because we all were trained that calories in, calories out? You eat too much, you gain weight, you eat less, you lose weight.

Starting point is 00:34:02 Somehow the science doesn't support that, and yet most physicians and nutritionists and most professional societies still adhere to that ideology. Can you kind of help us understand what the hell is going on? So the first part of my book, Food is Medicine, I kind of go through how we got here. And then the second part, I go through heart disease, obesity, the microbiome, and kind of put it in all together to what we have to eat. And in doing so, I kind of go through how in each case, we started out with a really oversimplified story about what we should do to prevent heart disease and so on. And then now what the new science is showing us, which is mind blowing and really eye-opening. And so we've kind of, most people have kind of started to understand this for heart disease, that it's not about fat anymore. And it's probably not even about saturated fat anymore because it's much more complicated. But as you said, the same is true for obesity. Just like focusing on fat and saturated fat is horribly oversimplified when it comes to heart disease. Focusing on calories

Starting point is 00:35:04 is horribly oversimplified when it comes to obesity. And the science shows that, but most people don't know that science. And so I really go into that cutting edge science. So, you know, in the 70s and 80s and 90s, as as, you know, waistlines and body fat began to grow, people were eating more. And food companies were making more food. And obesity epidemic wasn't really a thing. We didn't talk about the obesity epidemic in the 90s. It wasn't really recognized. And then around 2000, it started to be recognized.

Starting point is 00:35:35 There started to be a lot of messaging around obesity. Around 2000, you know, American started paying attention and calorie intake based on multiple different measures since 2000 has either been flat or even slightly declining. So calorie take has gone down or is about the same as 2000. And physical activity has gone up since 2000. Not a lot. We're still as a nation, you know, under-exercising. But it hasn't gone down since 2000. It's gone up. More people are exercising. More people are in gyms. More people are doing marathons. More people are going to yoga. And even if you use objective measures of energy expenditure, like doubly labeled water over time in the United States and in Europe. Physical activity has gone up. So, so we have a paradox. Physical activity

Starting point is 00:36:20 has gone up. Calorie intake has is flat or has gone down. And obesity has dramatically gone up since 2000. So how is it possible? How are our bodies violating the laws of thermodynamics? So eat less, exercise more, which is what we're all told, doesn't seem to be working. We're doing it. We're doing it as a population. We're eating less and we're exercising more. Everybody's paying attention. And we're gaining weight. And we're gaining weight. And so what's kind of amazing, what's truly amazing, is the science of how food affects our biology. And while we're still unpacking the details, Mark, basically what we're learning is that the type of food we eat long term is way more important than it's calories for weight gain. Of course, short-term calories matter.

Starting point is 00:37:07 You can count your calories and figure it out and cut calories and you lose weight. and that's why any fad diet works. You can go on any diet and pay attention in your calories. You'll lose weight for a few months. But the biology fights back, and the biology becomes important, and people regain the weight.

Starting point is 00:37:21 So what's the biology? I think two of the most interesting things we're learning about is, one, how food affects are resting energy expenditure. The amount of calories we're burning while we're not doing anything, REE, resting energy expenditure.

Starting point is 00:37:35 One of the most interesting things is thermogenesis. The generation of heat by the cells of the body. This was really understood well in hibernating bears. Bears have a lot of brown fat, this type of fat that's different from white fat that doesn't store calories but burns calories to give off heat. So imagine you're eating food. It's going to your fat cells and your fat cells aren't storing it.

Starting point is 00:37:56 They're burning it and making you warmer, right? And so for a long time, it was thought that, you know, after infancy, humans don't have brown fat, but science in the last 10 or 15 years has made clear that we do have brown fat. It's quite active. People who have obesity have have less active brown fat. And guess what activates brown fat? Good nutrition. And cold plunges. Polyphenols in blueberry is EGCG and green tea, you know, chercetin from, you know, other other plant food. Diet activates thermogenesis. And in fact, low-fat diets seem to blunt thermogenesis and kind of high-fat ketogenic, Atkins-style diet seem to activate thermogenesis.

Starting point is 00:38:39 Protein activates it. Protein requires more calories. Protein activates thermogenesis, absolutely. And so we're not talking about small effects. These studies have shown it over the last 20 years, at a population level, our resting energy expenditure has gone down by 220 calories per day. That's more than enough to explain the obesity epidemic, right? We're doing everything right, everything we're being told to, but our resting energy

Starting point is 00:39:03 expenditure has gone down. The second critical thing that isn't accounted for in the equations of energy balance, you know, eat less and move more, is what our microbiome is doing. When we eat, we're sharing our calories. We should be sharing our calories. Our bodies are digesting some of the calories, and our microbiome is digesting some of the calories. I'm not talking about fiber. People think of fiber.

Starting point is 00:39:28 Fiber doesn't have calories for us. That's only for our microbiome. But our microbiome actually evolved because when we ate minimally processed foods out in the wild, they were in their intact natural structure and you chew them, nuts or beans or fruits or you catch animals. And not all the calories would get digested in the stomach and the small intestine, the calories, the starch, the sugar, the protein, the fat. It would get to the microbiome and the microbiome would digest those calories, harvest them, and give a little bit back to us and keep most of it for themselves. and we had a wonderful thriving symbiotic relationship. And so if you have a true kind of traditional, minimally processed diet,

Starting point is 00:40:05 we digest and consume about 80% of the calories, and the microbiome digest and consumes about 20%. So it's about a 4-1-4-to-1 split. If you have a healthy microbiome. And if you have a healthy microbiome, of course, yeah. In the modern ultra-processed diet, 98% of calories are consumed by us, and we're starving on microbiomes.

Starting point is 00:40:28 So that's another 20% of calories. If you're eating 2,500 calories, we're talking about a 500 calorie swing in how many calories you're digesting versus your microbiome. I think the bottom line point is the type of food we eat, the quality of the food is really what's crucial for long-term management of obesity, prevention of obesity, treatment of obesity. We have to focus on the quality of the food because if we focus on activating thermogenesis, on feeding our microbiome, then we don't have to count calories. We don't have to go crazy and like follow packages and track our food.

Starting point is 00:41:00 You just have to eat a healthy diet and pay attention to that. Yeah, well that's so important. You know, our friend and colleague David Ludwig did a really important study where he did a clinical trial and he fed people foods so they knew exactly what they're eating. It was same identical calories and one was low fat and one was low sugar and starch. And the ones that had the low fat diet burned about 400 calories less a day eating the same amount of calories. So he said, it's not how much you eat that you should pay attention to, it's what you eat. So if you pay attention to what you eat, you don't have to worry about how much you eat. And I find that for myself.

Starting point is 00:41:36 I never, you know, calories, I eat whatever I want, and I just eat real food. And it just your body, it's like naturally regulates it. There was a great book I read by Fred Prevenza called Nourishment. He talked about the study where they gave kids, and this was an orphanage in, I think of the 20s. They couldn't do the study now, but it was in an orphanage in Canada. And they gave these kids like brain and kidney and liver and all these weird things. You think kids would eat and all these other foods. And the kids literally chose and selected the foods that were the most nourishing

Starting point is 00:42:03 that would actually help them develop and grow. Like animals do that naturally. They have this innate wisdom. They know to eat this plant for this. Medicine, they know to eat this plan for this calorie, you know, content or starch. And they sample hundreds of plants. And they have a couple of main food crops that are basically for calories. But then they eat all these other plants.

Starting point is 00:42:24 And it's quite interesting that they know. we've lost our innate wisdom when it comes to food, our innate signaling because all of our hormonal signaling, our immune signaling, our microbiome signaling, all the, it's like a complete cacophony of biochemical signals that is driving us to overeat and to be hungry all the time and to disregulate our metabolic system and dysregulator microbiome. And so that's why we're in this pickle. And the whole calories in calories out thing is just such a distraction. I never have I've once told the person to lose weight. I've never once told any patient to count calories.

Starting point is 00:43:00 And I've had people who's literally probably hundreds and hundreds of thousands of pounds in my lifetime. And it's just by eating, like you said, eating real food. Yeah, you're absolutely right, Mark. I totally agree with everything you said. And I cover a lot of this in the book. And one of the signaling molecules that you're talking about is GLP1. And this is why we can't blame willpower and lack of knowledge, you know, and other things for the problem.

Starting point is 00:43:32 We're talking about biology. We've hijacked our biology. The food system is hijacked our biology so that we're, most people are up against, you know, innate biology that they can't fight with their conscious, conscious decisions. Although, of course, you can start to move in the right direction, but you're fighting, you're swimming upstream. And so, you know, GLP1 lasts for just just minutes. in the bloodstream when it's naturally produced by the intestines in response to eating. But its effects last for hours and hours. And more and more research is showing that's because there's metabolites that if you have

Starting point is 00:44:06 a healthy diet and a healthy microbiome, there's metabolites that go into the bloodstream that activate the same receptors and the same pathways that GLP1 activates in the brain and around the body. So the microbiome is potentiating the effects of GLP1 signaling. about 25% of all the circulating signaling molecules in the bloodstream are directly from the microbiome, and about another 25% are altered by the microbiome. So you're talking about 50% of our signaling molecules directly produced by or altered by the microbiome. It's another organ that's affecting our mood, our behavior, our brain, our diet, or appetite.

Starting point is 00:44:42 And you see this now with GLP1 drugs, which we can talk about separately what their role is. But I think one of the most interesting things about them is that for, for, For many patients, not all, for many patients that not only makes them less hungry, it changes their preference for foods. And they no longer can actually even tolerate eating the processed foods they eat before. There's a great New York Times Magazine article that I write about that went with some of these patients in the grocery store. And the patients say, I crave, you know, cherries.

Starting point is 00:45:13 I crave kale and vegetables. I crave fish. you know, I went and I bought a, you know, a ho-hoes or a twinkies or candy or a soda and tried it, and it tasted fake. It tasted fake in my mouth, they said, I had to sit it out. And so I think for those of us, like, you know, you and me, Mark, who I think we've been fortunate, blessed, you know, good food growing up, microbiome, epigenetics, whatever it is that we had, we have normal GLP1 signaling. And so we crave naturally, just like those kids in orphanage, we crave healthy foods that are good for us. That's what we actually want. And ultra-processed foods taste awful.

Starting point is 00:45:55 They don't actually taste good. They really taste bad. And so I think the majority of the nation with ultra-processed foods in generation after generation of sickness for the last 30 years and kids being born to mothers who are sick and all the changes that are happening have altered GLP1 signaling. We basically have altered GLP1 signaling on a national scale, and it's altered people's biological preferences for food.

Starting point is 00:46:21 And so what's I think really interesting about GLP1s, of course they can be good for weight loss, but they're restoring the natural human biology. And why I think that's important, Mark, is there's been a narrative that the food industry has hooked us on sugar, salt, and fat, that we innately crave ultra-processed food. And so there's no way out. We have thrifty genes. It's just innate biology to get

Starting point is 00:46:44 sick if we have a lot of food. And what I think GLPLNs are showing us is the innate human biology is to eat healthy, minimally processed food that's actually delicious. One of the biggest mistakes people make with protein is thinking it has to be complicated. The truth is, consistency matters more than perfection. Having simple ways to add protein throughout the day can make a huge difference. That's one reason I keep paleovali's grass-fed vanilla bone broth protein on hand. Yep, I add it to smoothies, but what I really like is how versatile is. You can mix it in coffee or use it in baking when you want an easy protein boost that actually tastes good. And with paleovali's sweet and savory options, it's easy to work bone broth protein into all kinds of everyday foods and

Starting point is 00:47:25 drinks. It's made from 100% grass-fed and grass-finished beef bones and provides collagen rich protein that fits easily into a whole food lifestyle. Now, when healthy habits are simple, you're much more likely to stick to them. And this is one that's been easy for me. Keep protein simple and go to paleovali.com forward slash hymen to say 15% off your first order today. Have you ever climbed to the bed exhausted, but your body just won't switch off? Your mind keeps racing, your muscles feel tight, and you can't fully relax. Well, a lot of times, that can come down to one foundational nutrient, magnesium. It plays a critical role in sleep, recovery, stress regulation and muscle function, yet many people simply are not getting enough.

Starting point is 00:48:04 And that's why I've recommended magnesium breakthrough from bioptimizers for years. And now they've introduced magnesium breakthrough in advance 10 with 10 bioavailable forms of magnesium and even more elemental magnesium support sleep, muscle recovery, and metabolic health. It's become part of my evening routine, especially in your periods of travel, training, and higher stress. Go to bioptimizers.com forward slash hymen and use it to go to Hyman to save 15% off your order. I think I want to double click on what you said because it was quick and I want to unpack it a little bit. One, you said that 25% of the biochemistry of the metabolites of the chemicals and molecules and messenger signaling things in our blood come from our gut, come from the microbiome.

Starting point is 00:48:43 From food, yeah. And then another 25% is modified by it. And second, you know, it's important people understand that they're eating for themselves, but they also have to feed their microbiome. I call it feeding your inner garden. Because what you're saying is that if your microbiome was healthy, it will help naturally regulate your appetite and weight, among many, many other things. Immune function, mood function.

Starting point is 00:49:08 I mean, pretty much everything. But importantly, you're on this conversation. You know, we don't think about how do I feed these critters. What are the prebiotic foods I need to eat? What are the polyphenols I need to feed the microbiome? What are the probiotic foods that I can eat? How do I eat extra fiber to feed these bugs? I mean, these are things that we should be really thinking about.

Starting point is 00:49:30 And I think about it. I'm like, oh, yeah, I'm going to have artichokes because I know that's good from my microbiome. I'm going to, I do this. I'm going to eat a plantain because I know it's good for my microbiome. And I think that it's really important to actually start to learn how to not just feed yourself, but feed the little critters inside you that determines so much about your health, including your weight. That's a perfect, you know, statement mark for us to talk about protective foods.

Starting point is 00:49:51 because for decades, we've sort of framed the fight against chronic disease for food as one of deprivation. Like, don't have salt, don't have fat, don't have sugar, don't have food that tastes good, right? You know, you have to have to don't have calories. You have to reduce, reduce, reduce, as though food is a bad thing. And of course, there's negative things in foods that we have to avoid and we have to reduce. That's true. But more disease is happening, Mark, and we've quantified this, more diseases happening and is occurring. because of insufficient intake of good things,

Starting point is 00:50:24 then too much intake of bad things. It's both, but there's more disease from people not eating enough good things. And so everything you just said, you didn't say, I'm avoiding this or I'm avoiding that. You said, I'm craving and I'm looking for it, I'm seeking out these foods that are good for me. And so that's the message of food is medicine.

Starting point is 00:50:42 It's an optimistic message that having a healthy diet is not about depriving yourself of something. It's about embracing delicious foods that are protective for your body, for your gut, that taste great. And ultimately, you know, we need system solutions so everybody can eat that way. Because right now, the way our system is, you know, you have to have a lot of things. You have to have time, knowledge, cooking equipment. You have to have a lot of things to be able to eat that way.

Starting point is 00:51:10 And we need to have systems where that's the easy, easy rock for everyone. But so, you know, eating more of the good is really critical. And so, you know, we can talk about kind of. of what that priorities are, but I just wanted to highlight how important it is to embrace what's good in food. I think you're right. It's, you know, we focus on the bad, but it's not what you take out. It's what you put in the matters, and it's the protective foods that are so healing, and will really reverse disease. And I, I mean, I have been a practicing doctor. I'm not just a podcaster or an influencer. Like, I actually see patients, and I've seen a lot of patients.

Starting point is 00:51:44 and it's amazing to me when you understand how to use food as medicine, how powerful it is. And we're talking in generalities about just eating good food, eating real food, and so forth. But as a functional medicine doctor, I can tell you that it's very specific. If you think about drugs as medicine, there's different drugs for different diseases, at different doses, at different frequencies for different durations. It's the same with food. I will treat a person with autoimmune disease, different than I'll treat someone with diabetes, different now I'll treat someone with migraines, different than I'll treat someone with

Starting point is 00:52:16 SIBO. It's very, very specific and it's personalized and it's about what that person particularly needs. And when you understand how to apply food as medicine, it's miraculous the kinds of results people get around the whole spectrum of chronic disease, not just obesity or heart disease or diabetes. So I just want to say that because it's people to understand how powerful it is. It's not just a metaphor. It's not just a nice phrase, food is medicine, is actually a drug. Food is the most powerful drug on the planet. It works faster, better, and cheaper than any of their drug. It illustrates your gene expression, your microbiome, your hormones, your brain chemistry,

Starting point is 00:52:52 your metabolism, literally your immune system, it regulates everything. And so that's kind of a really important insight that most people don't get. It's not just, I'm eating for energy. You're eating for everything. And it works fast. You know, you said it quickly, but it works fast. So we're not talking about years and years and years to see benefits, right? can see changes to the microbiome and energy and mood and sleep within days.

Starting point is 00:53:17 You can see changes in glucose and blood pressure within weeks and cluster levels within weeks. You can reverse diabetes, lower risk of heart disease within, you know, months to a year. And we're not talking about waiting decades to see these benefits. I gave a talk at Cleveland Clinic when I first got there. And I was talking about elimination diets and so forth. And this guy can vote to me, I think it was even a patient actually. And he said, hey, Dr. Hyman. and I just want to say I tried, you know, this elimination diet where I got a gluten,

Starting point is 00:53:46 dairy, sugar, ultra-processed food and ate all these protective foods. My rheumato arthritis went away in 10 days. Is that possible? I'm like, well, yeah, it happened to you. That's how quick. It's like, like that. You know, I'm sure he probably had a gluten-related issue, which can cause autoimmune disease. So, you know, somebody else who had another cause for metacharthritis might not get better.

Starting point is 00:54:08 But in that case, it was like, it was quite amazing. All right, so let's talk about a couple of things. Let's start at the big picture. Ultra-processed food. Right now, the federal government is in a process of defining it. Maybe when this podcast comes out, we'll have the definition. But, you know, you've been part of that. I've been trying to help with that as well.

Starting point is 00:54:26 And I think, you know, there's a lot of controversy and confusion. The food industry is very good at trying to, you know, poke holes and say, well, it's hard to define. You're going to discriminate against this. It's kind of that. and have all these kind of talking points that they use to sort of make people doubt that we can define ultra-processed food. But most people know what it is. Like, you know, it looks like what it is. Like, Twinkie is ultra-process food. Nobody's going to debate that. So how do you think about ultra-processed

Starting point is 00:54:52 food, how you define them, and why are they so bad? The concept of ultra-processed food is actually pretty new. It was really thought of in 2011, you know, 15 years ago by Carlos Montero, a friend and colleague in Brazil. And his insight was that there's got to be something going on with modern food beyond sort of the typical nutrients and ingredients we look at because food companies are formulating products. And if you look at the numbers, they seem to be hitting all the targets. It's low fat. It's low salt and it seems to be okay. But people keep getting sick. And so he wondered, he hypothesized whether, you know, the processing itself beyond the actual nutrients could be really making a difference. And so he came up with this concept of ultra-processing.

Starting point is 00:55:35 foods. Now, ultra-processed foods can't be processed. He had a separate category for processed and so, you know, natural processing, a natural, you know, bread, canned, canned, you know, beans, jarred fruit, you know, a tin of tuna fish. Basically, you just have food that's been slightly processed that you would do for, to preserve it or in your home is fine. Ultra-processed foods are things that you wouldn't see in a home kitchen, right? It's molecular assembly and disassembly of food molecules, putting together packaged foods. There's literal real food ingredients. There's chemical additives. There's packaging contaminants often from the plastics. There's agricultural contaminants because they tend to use the cheapest commodity crops from, you know, industrial farms.

Starting point is 00:56:22 And so, yeah, this, this, this hypothesis that maybe this is important. And what's been amazing is in just the last 15 years, nearly 100 long-term observational studies around the world in every country that's looked, has seen that people who eat more ultra-processed foods have higher rates of major chronic diseases, from the brain to metabolism, to the heart, to the gut, and beyond. And that that's true, even if you adjust for kind of the major nutrients that we worry about, like salt and sugar and saturated fat and things like that. And three randomized controlled trials, relatively short term, one week to eight weeks, have also shown that if you match diets on kind of all the macros, protein, fiber, sugar, everything else. But you have one ultra-processed to one

Starting point is 00:57:08 minimally process. People eat more and gain weight without realizing it, sort of proving in trials that for obesity, at least it's important. And so I think it's clear and obvious and convincing that ultra-processed foods, which I would define as, you know, basically a food that you can't make in your kitchen. It's got, it's got additives and contents and formulations and loss of food structure that you wouldn't just be able to naturally make yourself. Ultra-processed foods clearly are harmful, and they clearly need to be defined, and they need to be labeled, and they probably need to be taxed. We need to do a lot of things to address them, but as a start, they need to be labeled so that we know what they are, and we can be transparent

Starting point is 00:57:52 to the consumer, and they recognize them. And of course, there's heterogeneity in the definition. And so an ultra-processed yogurt might be better for you than an ultra-processed yogurt. you know, soda and ultra-processed, you know, candy bar might be worse for you than an ultra-processed whole grain. That's true. But what I really want to emphasize here is that those are industry talking points that what we're going to discriminate, right, against certain foods.

Starting point is 00:58:16 Ultra-processing isn't supposed to be replacing everything else we know about nutrition work. We're not supposed to forget that, well, whole brains are better than refined grains and yogurt is better than candy, right? It's supposed to be added to our knowledge. We're still supposed to pay attention to the kinds of foods you eat, and avoid salt and avoid added sugar. So as long as we remember that ultra-processing

Starting point is 00:58:36 isn't supposed to be the only rule that you follow, but it's one additional important principle. It's a very, very useful concept. And right now, 50 to 60% of calories in the U.S. food supply are ultra-processed food. And by the way, the next highest country is like 20%. So we are well above the world in our consumption of ultra-processed food,

Starting point is 00:58:57 and it's devastating our bodies. Well, you hinted it. This is a sort of molecular science project. This is not food. The food industry takes commodity crops. They alter them biochemically. They break them apart into sort of this molecular components. They reassemble them into these things that are food-like products, but they're not actually food. If you define food according to the Webster dictionary or the Oxford dictionary definition, and I'm going to be getting not exactly right, but it's something like this. The food is something that supports the health and the growth and the, you know, development of an organism, whether it's a plant or a human.

Starting point is 00:59:29 And these foods, by definition, are not food. So ultra-processed stuff. I don't even want to call it ultra-processed food. And I think, you know, most people don't know what it is. It's junk food. And I always say there's no, there's not just thing as junk, there's junk and there's food. You know, so I think kind of that's where we are.

Starting point is 00:59:47 And it's important people understand that this, I don't have many hard lines, but this is not food. You should not be eating it. Don't eat a rock. You know, don't eat the, this stuff. It's ain't food. Okay, so let's talk about things that actually are food. And there's a couple of big, big things out there in the public zeitgeist right now that are very controversial. One is protein and other is seed oils. We've had many conversations about this, but talk about

Starting point is 01:00:13 this protein craze. Now you can get, you know, protein like Dunkin' Donuts milkshakes, which are just sugar with protein thrown in them. And I, to quote Sarah Palin, you put lipstick on a pig, it's still a pig. So everywhere there's protein, I went to the, I went to the supermarket and there's like protein Cheerios. And I'm like, what is this? You know, like, and so can you kind of help us unpack this whole protein craze and the controversy about it? And are we eating too much? Are we not eating enough? What do we actually need? And how do we get this right? I unpack this in more detail, you know, in my book and really explain the science and tell stories and kind of make it, make it fun and interesting. But I'll, you know, do it quickly here. So I think there's three things.

Starting point is 01:00:54 we need to think about, right? What does protein do? How much do you need? And what else is coming with it? Right? And what else is coming with it and the food you're eating? And so the first thing is what does it do? There's lots of things protein does, but one of its major purposes to have more protein is to build muscle. You know, again, there's other purposes for metabolism and other things. But the main purpose, the main people are thinking about is to build muscle. And it's certainly true that if you have a higher protein diet versus a lower protein diet and your strength training, you're going to build muscle faster and you're going to get stronger if you're eating the higher protein diet versus the lower protein diet. That's why bodybuilders, you know, take protein supplements and eat a lot of protein, right? Because it does work. But there's a couple of key

Starting point is 01:01:37 points to that. You know, one is that most Americans are already eating enough protein. That's the higher levels that's been studied in those trials, right? So the average American is eating 16 or 17 percent of calories from protein, which means half of Americans are eating more. And in those trials, the high protein diets are around 16 or 17% of calories from protein compared to lower. So most Americans are already eating, 90% of Americans actually are already enough protein for normal regular strength training to build muscle. We're not talking like to be bodybuilders, but for normal strength training. There are certain populations, younger women and older women in particular, who don't eat

Starting point is 01:02:14 a lot of animal products and might not be getting enough protein, but most Americans eat enough. The second key point to that is that if you're not strength training, the protein is not going to have a lot of benefit for muscles. You're not going to build muscles and look like a bodybuilder if you're not strength trained. And so protein like sugar, like starch mark, if you eat excess protein and you have the amino acids circulating in your bloodstream, the muscle says, I don't need them. You didn't work out in the last couple of days. you know, I don't need more amino acids. What happens, insulin goes up, the counter-regulatory hormone insulin, the same hormone that regulates, you know, glucose goes up and turns those amino acids into fat for storage in the

Starting point is 01:03:00 body. So protein gets turned to fat. So if you're going out and having protein, you know, drinks and protein energy bars and protein shakes and protein junk food and you're not exercising, you're just building body fat. Especially eating protein with sugar, like a Dunkin' Donut or a Starbucks, like, you drink. And so I, and then the last point, I think, which is probably to me, as a cardiologist, the most important is the muscle is not the only organ in your body. So even if your strength training, don't go get your protein sources from foods that are going to devastate every other

Starting point is 01:03:33 organ in your body, right? Think about the food source. The food source matters, because not for the amino acids. And there's all this stuff about complete protein and incomplete protein. That's mostly not that important, actually. You can get your protein from plants or animals, and you know, and you get mostly get all the same amino acids. What's really important is, is it a processed food? Is it minimally processed or not? Does it have phenolics? Does it have fiber? Does it have all the other protective qualities? You know, we've talked about. And so to me, if you're going to get your protein, think about the other health effects. And if we talk about the other health effects beyond muscle, you know, plant sources or protein and seafoods,

Starting point is 01:04:08 seafood sources would be at the top. They're the best for overall health. I'd say then, you know, yogurt and cheese and fermented foods would probably be next. And then you'd have sort of your fresh animal foods like eggs and poultry and red meats, especially, you know, regeneratively, you know, grown or past your finished red meats, which have lowered inflammatory levels. And then the worst is processed meats that have chemical nitrites and added sugars and other things, you know, salamis and bacon's and blonies and all the low-fat processed deli meats that are in hospitals and in health conferences and in lunchboxes of kids because moms are

Starting point is 01:04:43 trying to do the right thing, those are actually the worst of protein. Plus all the junk food, all the soy protein isolates and junk food that's just, you know, that's just being thrown, you know, for proteins being added to it as protein pop-charts is a real thing. So that's kind of what I, how I would summarize things. You know, you know, first, you're probably getting enough protein if you're eating an average diet. You don't even need to think about it or get more.

Starting point is 01:05:05 Second, make sure your strength training. Everybody should be strength training, you know, at least three times a week, doing at least 30 minutes of strength training, especially important as you age. And third, remember that you're more than muscle. And so, you know, make sure you're getting your protein from healthy sources. Yeah, very important. I think that's important. I think there's, you know, there's edge cases where if you're older, there's

Starting point is 01:05:24 anabolic resistance and you don't use protein as well, so you may get a little more. And I think it gets harder to build muscle as you get older, although I found that, you know, I'm 65 and had a catastrophic back infection and lost 25 pounds and was able to, a muscle, I was able to gain it all back, which I didn't know it could, but I really had to increase my protein and like weight protein shakes and make sure I was strength training. And it was amazing how I've even gotten back better than I was before. The body's amazing, and I think you just need to provide the right fuels.

Starting point is 01:05:56 Let's talk about seed oils for a minute. You know, you and I have debated this for a long time. And I was really kind of pretty far in the extreme of, I think, they're evil and bad. and you know you you very very lovingly and a lot of a lot of patients has helped me really understand that it's a more nuanced conversation and then ultimately a lot of the problems with seed oils are that they're a biomarker of bad food in other words they just are found in most ultra-processed foods and that's where we're getting most of our seed oils but in and of themselves they're they're not necessarily a you know a big issue so I think maybe you could

Starting point is 01:06:36 kind of talk about, you know, where we should be concerned about them and where we shouldn't be concerned about them. Yeah. So, you know, most of our oils, I don't call them vegetable oils. I call them plant oils. And I talk about that in the book because there are actually are very, bean oils. They're not just nuts. Yeah. nuts, you know, seeds and fruits, right? Our, you know, our oils come from nuts, seeds and fruits. And so. Beans like soybeans, right? And beans, yeah. And so those are the healthiest foods in the foods, you know, among the healthiest foods. Among the healthiest foods in the food supply, nuts, seeds, beans, and fruits. And so oils from all of those foods are amazing. They're packed with both mono-insaturated and polyunsaturated fatty acids, which are both

Starting point is 01:07:19 really, really good for health. They often have, especially if they're more virgin oils, they often have the phenolics and other beneficial compounds that come along with those nuts and seeds and oils that are fat-soluble. And so just first remember, when you're talking about seed oil, you're talking about the healthy fats from seeds, which are among the healthiest foods on the planet. And so, just based on first principles, we'd expect these to be really healthy. Why has there been concerned that seed oils are not healthy? I've thought about this a lot, and it doesn't come from, I think, any ill intent. I think it comes from people looking at pieces of science and history and kind of putting it together in ways that seem to make sense, but when you actually,

Starting point is 01:08:01 you know, pull the card out, the whole house of cards. kind of falls down and it doesn't make a lot of sense. And it's basically a few things. You know, one, vegetable oils that were industrially produced for, you know, decades were partially hydrogenated. And partial hydrogenation, which we made Criscoe and sick margarins and a lot of package, almost every package suits, it partially hydrogenated, you know, soybean oil, partially hydrogenated, vegetable oils, those had trans fats, these industrial fats that were really taught.

Starting point is 01:08:33 And it took the FDA 20 years. It took them way too long to remove them. But finally, by 2018, those have been banned from the U.S. food supply. They're banned in Europe. They're banned in a lot of countries, not all countries. But by the way, they're still there in the food. You can still go by Grisco and things that are full of hydrogen and fasts in the grocery truck.

Starting point is 01:08:55 Because I check. It's not a ban. It's like a, it's a non-grass. It's not recognized it's safe. And they're supposed to take it out. But it's still there. Those are fully hydrogenated. They don't have trans fat anymore.

Starting point is 01:09:05 So it's the partial hydrogenation that made the trans fats. That's really gone, Arc. Partial hydrogenation is really gone. There's fully hydrogenated oils, which we can talk about. They don't have the trans fats anymore. So even Chris Go and those things don't have the trans fat. So that's true. And so that really led people to think, okay, industrial fats and oils are bad for us because

Starting point is 01:09:24 they were. They were for a long time. So then the second thing is this concept that omega-6 polyunsaturated fatty acids are pro-inflammatory, which comes from, you know, molecular theories in animal research that was done by Bill Lanz, who I knew and spoke to before he passed away a few decades ago, really a wonderful scientist. And that kind of biochemistry and animal science has been now tested in humans, and it doesn't happen in humans. Omega-6s are not pro-inflammatory in humans. It's not a concern.

Starting point is 01:09:55 And so that's the second thing, which most people kind of don't understand. And I think the third thing is just, back to this idea of ultra-processing, You know, to get oil out of seeds, you can't just squeeze them, like avocados or olives, right? You can't have a virgin sunflower oil because you can't just use squeezing in low temperature. You have to really use, you know, high heat and chemical processes to get oils out of a seed. And those processes do introduce some trace toxins, right? Some trace toxins that are not in virgin oils. And so, yeah, because of the presence of those trace toxins, virgin oils are probably better for you on average than industrial oils.

Starting point is 01:10:32 But this is the key point, countless studies, randomized trials, carefully done studies, observational studies, feeding trials, have shown again and again and again that industrial seed oils net are still really good for our health. And so I think of them as perfectly fine. Soybon oil and canola oil are probably the best choices among seed oils because they have plant omega-3s in them. They have the highest levels of plant omega-3s on average. But I think any plant oil is good for you. So if you have to choose, go ahead. We use extra virgin olive oil because I like the taste. You know, we use avocado oil because I like the taste.

Starting point is 01:11:08 But if we want to deep fry, you know, those aren't good. We use canola oil and it's fine. So I think you're right. Cold Press versions, right? Just for the better part of valor. If you can find and afford cold press versions, they're probably better. But the industrial versions aren't bad for you. And so I think, you know, like you said, market's a distraction because there are a marker

Starting point is 01:11:30 of processed foods and the processed foods are bad in other ways. But it's not the C2Ls that are the problem. And I think there's one other point. I don't know if you cover this in your book, but it's something I see clinically at function health. We test everybody's omega-3 fats. It's just part of your standard panel, which probably hasn't been done at scale like that ever. We asked Quest. Like, this is unheard. They had to, they had to build a new lab for us because we were doing so many omega-3 tests. Well over half of our members or more have a low omega-3 index. I mean, they're lower in omega-3s than we should be. And so it may not be the omega-6s that are the problem.

Starting point is 01:12:05 It may be the fact that we're low in omega-3s, which are anti-inflammatory. And so when I looked carefully at all the trials in my book E-Fact yet then years ago, I was like, oh, this is interesting. This is really, it's about not just the excess of omega-6s, it's the lack of omega-3s in our diet. And I think that's a really key point.

Starting point is 01:12:24 And when you actually look at the data, the studies where they had oils that were just, just pure omega-6 had a little bit worse outcomes than when they added the oils with omega-3. So I think there's a subtle point there, but I think it's important. I think people need to make sure they're eating those because they're not typically in our food anymore. We used to eat wild food. They're in wild plants.

Starting point is 01:12:42 They're in wild animals. They're in wild fish. And we eat sardines and things like that that are wild. But it's rare to get them nuts and seeds have some, but they're not well converted, you know, into the EPA DHA that we need. So I think that's a kind of a nuance, if I would say anything about it, I think focus on omega-3s and don't worry so much about the others. So all my first research focused on omega-3s.

Starting point is 01:13:05 That was kind of in the omega-3 mafia, you know, with all the researchers doing this omega-3 research. And so you are 100% correct. I'm surprised it's even 50%, you know, have reasonable levels. I can't remember the exact number, but I will. Yeah, we have a national crisis of omega-3 deficiency. We really do. Much more important than, you know, many other vitamins that we talk about.

Starting point is 01:13:27 about. And so most Americans aren't getting enough omega-3s. And so that's why when people talk about the omega-6 to omega-3 ratio, yes, if you have a high ratio of omega-6 to omega-3, it's really bad for you, but it's because the omega-3 is a low. Trying to fix the ratio by moving the omega-6 isn't going to do anything. You've got to move the omega-3. And so we absolutely- Take-home for people. Yeah. Absolutely right. Yeah. That's a take home. Okay, so we've covered a lot of why we got here, how we got here. We've covered calories. We've covered protein. we've covered seed oils, we've covered fat to some degree. I want to sort of end by briefly kind of talking about system change

Starting point is 01:14:06 because I wrote a book Food Fix, how to save our health, our economy, our communities, and our planet one by the time. And it really talked about the nexus where food touches everything that we care about almost. And it is the solution for a lot of what we care about. You have come to the same conclusion, and that's why a lot of your work as a doctor is now in policy. Like I was sitting in my office. I'm like, I can't cure diabetes in my office.

Starting point is 01:14:31 It's cured, you know, on the farm in the grocery store, in the restaurant, in the kitchen. That's where diabetes is cured. And so you and I have come to the same conclusion. And you spend a lot of time thinking about it, a lot of time working on these policies. A lot of time actually doing research showing how food is medicine can be a tool by a medically tailored meals

Starting point is 01:14:52 and a lot of other ideas. What are the biggest levers to pull when it comes to policy change? Let's say we have two years left in this administration, and we have the most friendly administration, aside from all the other complications and problems in the administration, we have the most friendly administration when it comes to food policy. So can you talk about what would be your dream changes over the next two years that would be implemented if you could be king for two years? Well, I want to emphasize what you said about the system being broken, right? Because when you have young kids five years old with obesity or with type two diabetes and insulin resistance.

Starting point is 01:15:32 When you have 94% of Americans mark, 94% of Americans have suboptimal of adults, have suboptimal cardiometevalic health, hypertension, blood pressure, glucose, body mass. 94%, only 6% of American adults have optimal cardiometabolic health. The system is broken, right? And so while, of course, you can go out and do your best and everybody should go out and do their best and try to eat as healthy as they can. When the system is broken, it's hard for everyone, especially for people who have lower income, lower education, or facing structural racism, or facing physical debility, other challenges, which is a lot of Americans, a lot of Americans

Starting point is 01:16:10 are struggling, costs, you know, so we need to fix the system. And what's really exciting is we now have this solutions in our hand, and we could actually implement them and fix this. And there's no one solution, but there's a handful. There's just a handful of things we need to do. So I go through them in the book. I tell kind of the stories of who's really on the cutting edge and, you know, really doing exciting things and what the barriers are. And so I'll just kind of go through the list of them and maybe I'll just focus on health care.

Starting point is 01:16:39 But agriculture, right, we need to fix agriculture and it's doable. We can make farmers, make profits, you know, having healthy food. We need to fix kind of our education, our dietary guidelines, or labeling, you know, kind of all the things we do for information for consumers. That's number two. We need to fix the FDA in terms of its regulation of food safety, the additives, the chemicals, marketing, you know, with the FTC and FCC, we need to fix kind of the regulation of food for things that we're supposed to regulate food safety around chemicals.

Starting point is 01:17:13 We regulate food safety for infectious disease like E. coli, but we don't regulate food safety for chemical safety, right? All the chemicals in our food. we need to leverage health care and make sure nutrition is in health care and and we'll come back to that one. I want to, yeah, I'm going to highlight that one. We need to leverage our federal nutrition programs, almost 150 billion a year, goes to SNAP, WIC, school meals, meals for the elderly like meals for early childcare.

Starting point is 01:17:45 So we need to leverage that spending, which is, you know, basically going to industry to make sure it's going to healthy food. We need to leverage nutrition science, and we need to have far more investment at the National Institutes of Health, which is supposed to be our country's leading organization focused on health, but is not investing in the top cause of our health, which is nutrition, right? So we need to really have a new food shot in nutrition science. And then lastly, I would love to see a national program where the government, federal, states, local, prioritize innovators and entrepreneurs in the food system, from farmers to restaurants, to supply chain, to food manufacturers that are truly making better food, right? We've done this for railroads, for cars, for electronic chips,

Starting point is 01:18:33 for energy. We've done it for all kinds of things that the government recognized our national priorities to fix. We need to do this for food. We can't let the, you know, companies that are are trying to do well, just fight it out with the consumer and try to, we have to reward them and encourage the industry. So that suite of things done together would shift our food system in 10 or 20 years. And I think healthcare to me is one of the most important just because of the size of the dollars, right? We spend now almost six. Five trillion. It's almost six, Mark. Oh, damn. I was last week it was five. It's incredible. I've been saying five trillion. Last year is up to 5.6, and this year was estimated to be close to-

Starting point is 01:19:17 You know, Dari, I went back and saw a slide show I did in 2000, and it said 1.6. Our health care spending is swallowing up everything else. Like, it's almost, you know, unfathomable how much we're spending on health care. People just can't wrap their mind. It's so much money you can't wrap their mind right. The numbers that I used to make it real, for the average family of four, we spend $50,000 a year on health care. So imagine how much they spend on their food, on their transportation, and even on their housing, 50,000 a year for the average family for one in five dollars that goes through our pockets goes way bigger than all the money that's being spent on AI and data centers and all that. All the money the country is spending on AI and data centers is about 2% of GDP. 2% of our gross domestic product is being spent on AI. We're spending almost 20% 10fold more on health care than everything we're spending on AI.

Starting point is 01:20:09 And at the federal government, almost 35% of every dollar in the federal government is being spent on health care, which is massively increased. And so how do we use those dollars? And so, you know, you've worked on this. We've worked on this together, Mark. We need to get doctors educated in nutrition that's happening. We need to have effective treatments, not prevention, but treatments that are food-based for disease. And so if you have diabetes, sure, you could get put on a drug. you could get, you know, a surger or a device if you need it, but you could also get a healthy food

Starting point is 01:20:42 prescription. If you have kidney disease or heart failure or cancer, and we find that certain foods can help, you know, amplify your chemotherapy, as has been seen with certain immunotherapies and other therapies that work with the gut microbiome. You can get medically tailored meals, where you're actually getting medical meals that support your disease. There's no reason that food can't be part of medical treatment for the right patients, under the right conditions, as a treatment. We're not talking about handouts. We're not talking about using health care to, you know, as social welfare. We're talking about medical treatments that are medically indicated. And we have shown that giving food to people with heart failure, depression, diabetes,

Starting point is 01:21:20 cardiovascular disease, not only makes them feel better, but it keeps them out of the hospital, keeps them out of the emergency room. And in some cases, you actually save money. Even accounting for the cost of the food you're giving people, you save money. So I think health care is really exciting. And what a lot of people are not familiar with is that this is happening. This is happening now at scale. There's 30 states, 30 states, Mark, that are testing these kinds of food as medicine interventions in Medicaid, which is the health insurance program for the poor. The VA hospital for our veterans is testing these programs.

Starting point is 01:21:52 The Indian Health Service is testing these food as medicine programs for tribal communities. Medicare Advantage programs are testing these programs. And so I would estimate now there's no single. number, but I would estimate now that at least $10 billion are being spent in health care on food. Now, imagine if health care is $6 trillion, $6 trillion, so imagine if 3% of that, you know, 4% of that was spent on food, right? We're talking $2.40 billion. Our total spent on food right now is about $2 trillion. So if we spent another $2.40 billion on healthy food, that's a massive, massive signal to the market, right? To farmers, to restaurants, to grocery

Starting point is 01:22:33 stores. It's a massive influx of dollars to change their practice and make them more profitable. So to me, health care is the single biggest lever and where I'm really focused the most. Yeah, and I think the food industry is very good at obfuscating, confusing, and misdirecting us, and telling us that it's complicated, it's difficult, it's hard, you know, we don't have all the answers, we need more science, and I'm just going to call BS on that. We know enough about what to eat and what not to eat to be healthy. We know enough about policies that need to change to fix the problem. And if we do that in the next 10 to 20 years,

Starting point is 01:23:08 we could meaningfully impact the health of America. We could impact our mental health crisis, our obesity crisis, our environmental crisis, or economic crisis. I mean, I know for a fact that, you know, they went to a governor who wanted to ban the dies in food. And I think food addicts and dies are, you know, they're not the biggest problem we have,

Starting point is 01:23:29 but it's a thing. And the food industry came to him and was like, you're going to put grandma in jail for making red dye cupcakes. You really want to do that and like manipulating him and making him scared of what's going to happen as consumers, his election. And he called me and was like, what should I do? Like, what's going on? Like, well, let me tell you.

Starting point is 01:23:51 And he ended up, you know, doing the right thing. But it was the pressure they put on is massive. I mean, the consumer brand association, I know for a fact, has created a war room to basically fight back against the policies that need to change. It's not just that they're doing things unintentionally and, and, you know, benignly, and then they oh, sorry, we didn't know. They're like, they know, and they know what they're doing, and they're very deliberate about it. And to me, you know, it's really bad.

Starting point is 01:24:16 So I think, you know, your book, Food is Medicine, Healing Our Bodies, Nourishing Our Minds, and transforming our food system is a really important book. I think everybody should get a copy. It's about what you can do for you and what we can do for us to really transform our health and our food system over the next few decades. and I hope all of our dreams come true. And honestly, when I wrote Food Fix seven years ago, I never dreamed that we'd be in the position where now

Starting point is 01:24:41 where there's actually things starting to happen that I talked about. I thought it was just, I was putting it out there and maybe sometime after I died, maybe things would change. But we're seeing change. And I think we just, as a society, as individuals, we really need to continue to push things in the right direction for ourselves. And those choices we make individually,

Starting point is 01:25:00 the choice we make at the ballot box, they all matter. To vote with your fork, vote with your vote, and let's change the system. And what I'm excited about it, and this is why I have a whole chapter on business innovation mark, is that the food sector is doing some terrible things, but it's not like tobacco where there's one product and a handful of companies. The food sector from farmers to restaurants to retailers, supermarkets, and food manufacturers, there's a broad set of actors, and there are many trying to do the right thing and trying

Starting point is 01:25:29 to make healthier products. farmers trying to make healthier food. There's manufacturers trying to make healthier products, supermarkets trying to highlight and sell their produce and other things. And so we need to elevate and celebrate those stories and use policies that give them more demand and help them. And we need to do, you know, punitive and disincentive and other policies to deal with the bad actors. And so this isn't an industry we want to kill. this is an industry want to help shift. And we did it with energy.

Starting point is 01:26:02 We did it with energy. We've shifted, you know, 25% of all energy in the United States, South, clean energy, you know, almost 50% in some European countries. And so we've done it with energy. We were able to shift away. And so ultra-processed foods is kind of the coal and gas of,

Starting point is 01:26:20 of, you know, the body. And we need to shift towards clean food. And, you know, we can do it. And so I'm really excited. I hope that people read the book. and come away, you know, knowing what to eat for themselves, but also knowing what to do in their community, in their organization they work in, you know, what to do, what to tell their elected officials, you know, what they want to see in the world. Well, thank you, Dari, for your

Starting point is 01:26:42 work for decades to help build the scientific foundation for what we're doing now, for your advocacy, for your mentorship for me, and for your friendship. This is a great journey to be on with you, and I think I'm very hopeful for where we're going. So thanks for everything. Everybody, by the book, Food is Medicine. You can get it anywhere you get books. Thanks so much for being on the podcast again, Dari. Great. Just great to see you, Mark. Thanks. Thanks for everything you do. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to the Dr.

Starting point is 01:27:18 Heiman show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Heimann for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next. time on the Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified

Starting point is 01:27:49 medical professional professional professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the ultra-wellness center at ultra-wellnesscenter.com, and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible.

Starting point is 01:28:26 Thanks so much again for listening.

The Dr. Hyman Show - Nutrition Expert: This Is Why Eat Less, Exercise More Never Works

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