This is Dr. Mark Hyman
A 13-time New York Times best-selling author who has mastered the science of nutrition & longevity.
He's dedicated his life to reversing chronic diseases by going beyond traditional medicine.
He is 63 years old & here's his approach to a disease-free life.
[THREAD 🧵]
A 13-time New York Times best-selling author who has mastered the science of nutrition & longevity.
He's dedicated his life to reversing chronic diseases by going beyond traditional medicine.
He is 63 years old & here's his approach to a disease-free life.
[THREAD 🧵]
1./ Focus on whole foods:
"Food is medicine."
This is Dr. Hyman’s mantra for preventing disease.
Fill your meals with colorful vegetables, fruits, whole grains, legumes, nuts, and seeds. These nutrient-dense foods work magic against:
- Chronic heart disease
- Diabetes
- Obesity
"Food is medicine."
This is Dr. Hyman’s mantra for preventing disease.
Fill your meals with colorful vegetables, fruits, whole grains, legumes, nuts, and seeds. These nutrient-dense foods work magic against:
- Chronic heart disease
- Diabetes
- Obesity
Eat foods as close to their natural state as possible to maximize their health benefits.
These foods are packed with antioxidants, they:
- Detox the body
- Fortify the immune system
Nutrient density is key here:
Maximum nutrients + Minimum calories = Better health x.com
These foods are packed with antioxidants, they:
- Detox the body
- Fortify the immune system
Nutrient density is key here:
Maximum nutrients + Minimum calories = Better health x.com
2./ Prioritize Strength Training:
Strength training isn’t just about aesthetics; it’s essential for metabolic health.
Lifting weights increases insulin sensitivity, burns fat, and strengthens bones.
This also reduces the risk of the biggest aging concern—osteoporosis. x.com
Strength training isn’t just about aesthetics; it’s essential for metabolic health.
Lifting weights increases insulin sensitivity, burns fat, and strengthens bones.
This also reduces the risk of the biggest aging concern—osteoporosis. x.com
Dr. Hyman likes exercises that mimic everyday activities:
- Squats
- Lunges
- Push-ups
These functional movements enhance balance and coordination while building strength.
Just 30 to 60 minutes of these exercises per week (with good intensity) can:
- Preserves bone health
- Stop muscles from degrading with age
- Significantly lower the risk of dying from chronic diseases
Start small—do this twice a week and gradually pick up from there. He uses resistance bands a lot.
- Squats
- Lunges
- Push-ups
These functional movements enhance balance and coordination while building strength.
Just 30 to 60 minutes of these exercises per week (with good intensity) can:
- Preserves bone health
- Stop muscles from degrading with age
- Significantly lower the risk of dying from chronic diseases
Start small—do this twice a week and gradually pick up from there. He uses resistance bands a lot.
3./ Ensure Quality Sleep:
Dr. Hyman calls sleep “the silent hero of health.”
Sleep is when your body heals and resets.
Not even the best diet or exercise routine cannot compensate for poor sleep quality. x.com
Dr. Hyman calls sleep “the silent hero of health.”
Sleep is when your body heals and resets.
Not even the best diet or exercise routine cannot compensate for poor sleep quality. x.com
Proper sleep hygiene is how you get good quality sleep. Before bedtime:
- Avoid screens
- Dim your lights
- Turn the temperature down
- Engage in relaxing activities like reading or meditating.
Consider investing in blackout curtains or a white noise machine if necessary.
- Avoid screens
- Dim your lights
- Turn the temperature down
- Engage in relaxing activities like reading or meditating.
Consider investing in blackout curtains or a white noise machine if necessary.
4./ Manage Stress Effectively:
Stress management is as crucial as diet and exercise.
If you don't do it well, stress will turn into a silent killer.
Your only goal is to lower your cortisol levels, the stress hormone.
Mindfulness is the secret to doing this. x.com
Stress management is as crucial as diet and exercise.
If you don't do it well, stress will turn into a silent killer.
Your only goal is to lower your cortisol levels, the stress hormone.
Mindfulness is the secret to doing this. x.com
Start meditating daily.
Just 5 minutes of mindfulness can lower cortisol levels and improve focus.
Dr. Hyman takes this a step further and combines mindfulness with exercise.
Activities like yoga or tai chi combine both physical fitness and emotional well-being.
A bonus tip for killing your stress is to spend time outdoors. Nature exposure has always been linked to lower stress levels.
Just 5 minutes of mindfulness can lower cortisol levels and improve focus.
Dr. Hyman takes this a step further and combines mindfulness with exercise.
Activities like yoga or tai chi combine both physical fitness and emotional well-being.
A bonus tip for killing your stress is to spend time outdoors. Nature exposure has always been linked to lower stress levels.
5./ Limit Processed Foods:
In today’s fast-paced world, processed foods dominate diets.
Watch what you eat. Here's Dr. Hyman’s advice—start decoding labels.
Leave an ingredient list on the shelf if it is long and unpronounceable. Processed foods are loaded with:
- Sugars
- Preservatives
All of these fuel inflammation......Hyman encourages consumers to choose foods with short ingredient lists that they recognize.
In today’s fast-paced world, processed foods dominate diets.
Watch what you eat. Here's Dr. Hyman’s advice—start decoding labels.
Leave an ingredient list on the shelf if it is long and unpronounceable. Processed foods are loaded with:
- Sugars
- Preservatives
All of these fuel inflammation......Hyman encourages consumers to choose foods with short ingredient lists that they recognize.
Dr Hyman's number one hack?
Cook at home.
He shared how a patient reversed prediabetes by swapping processed snacks for homemade whole-food options.
When you cook, you control every ingredient that goes in.
Eat consciously to control overeating and improve your digestion for good.
Cook at home.
He shared how a patient reversed prediabetes by swapping processed snacks for homemade whole-food options.
When you cook, you control every ingredient that goes in.
Eat consciously to control overeating and improve your digestion for good.
A bit about me:
I'm a 3X founder scaling a $9M ARR SaaS @expandi_io and a football academy.
At 41, I'm in the best shape of my life.
I share weekly insights on fitness, productivity, and entrepreneurship.
I'm a 3X founder scaling a $9M ARR SaaS @expandi_io and a football academy.
At 41, I'm in the best shape of my life.
I share weekly insights on fitness, productivity, and entrepreneurship.
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