The Last Diet You Will Ever Need

by

Why is it that we believe we can feed our bodies industrial nutrient depleted food-like substances empty of life and be healthy? How did we come to believe that food industry chemicals and processing could replace nature made foods?

A hundred years ago all food was organic, local, seasonal, fresh or naturally preserved by ancient methods. All food was food. Now less than 3% of our agricultural land is used to grow fruits and vegetables, which should make up 80% of our diet.

Today there are not even enough fruits and vegetables in this country to allow all Americans to follow the government guidelines to eat 5 to 9 servings a day.

What most of us are left with is industrial food. And who knows what lurks in the average boxed, packaged, or canned factory made science project.

When a French fry has more than 20 ingredients and almost all of them are not potato, or when a fast food hamburger contains very little meat, or when the average teenager consumes 34 teaspoons of sugar a day, we are living in a food nightmare, a sci-fi horror show.

The very fact that we are having a national conversation about what we should eat, that we are struggling with the question about what the best diet is, is symptomatic of how far we have strayed from the natural conditions that gave rise to our species, from the simple act of eating real, whole, fresh food.  When it becomes a revolutionary act to eat real food, we are in trouble.

The food industry, which is the second biggest employer in America after the Federal government, heavily influences the media and government agencies that regulate it (US Department of Agriculture, Food and Drug Administration and Congress) and intentionally confuses and confounds us.

Low-fat is good – so anything with a “low-fat” on the label must be healthy.  But Coke is 100% fat-free and that doesn’t make it a health food.  Now we are told to eat more whole grains, so a few flecks of whole grains are sprinkled on sugary cereals. That doesn’t make them a health food either.

The best advice is to avoid foods with health claims on the label, or better yet avoid foods with labels in the first place.

In the 21st century our tastes buds, our brain chemistry, our biochemistry, our hormones and our kitchens have been hijacked by the food industry. The food-like substances proffered by the industrial food system food trick our taste buds into momentary pleasure, but not our biology which reacts, rejects and reviles the junk plied on our genes and our hormonal and biochemical pathways.  We need to unjunk our biology.

Industrial processing has given rise to an array of addictive, fattening, metabolism- jamming chemicals and compounds including aspartame, MSG (monosodium glutamate), high-fructose corn syrup and trans-fats, to name the biggest offenders.

MSG is used to create fat mice so researchers can study obesity.  MSG is an excito-toxin that stimulates your brain to eat uncontrollably.  When fed to mice, they pig out and get fat. It is in 80% of processed foods mostly disguised as “natural flavorings”.

And trans-fat, for example, is derived from a real food – vegetable oil – chemically altered to resist degradation by bacteria, which is why modern cookies last on the shelf for years.

But the ancient energy system of your cells is descended from bacteria and those energy factories, or mitochondria, cannot process these trans-fats either. Your metabolism is blocked and weight gain and type 2 diabetes ensues.

Your tongue can be fooled and your brain can become addicted to the slick combinations of fat, sugar, and salt pumped into factory made foods, but your biochemistry cannot and the result is the disaster of obesity and chronic disease we have in America today.

No wonder 68% of Americans are overweight, no wonder that from 1960 to today obesity rates have risen from 13% to 36% and soon will reach 42%.  Over the last decade the rate of pre-diabetes or diabetes in teenagers has risen from 9% to 23%.

Really?  Almost one in four of our kids now has pre-diabetes or type 2 diabetes?  And 37% of normal weight kids have one or more cardiovascular risk factors such as high blood pressure, high cholesterol or high blood sugar because even though factory food doesn’t make them fat, it makes them sick!

It is time to take our kitchens and our homes back.  Transforming the food industry seems monumental, a gigantic undertaking.  But it is not. It is a small problem. In the small places in our lives, our shopping carts, the fridge, the cupboard, the kitchen and on our dining room table –  is where all the power is.

It is the hundreds of little choices, the small actions you make every day that will topple the monolithic food industry.  This century is littered with the bodies and institutions of fallen despots and despotic regimes – from the fall of the Berlin wall to the Arab spring.  There is no force more powerful than a small group of individuals with a desire to end injustice and abuse.

A very simple idea can break through the confusion and plant the seeds of a revolution. Our bodies were designed to run on real food. Our natural default state is health.  We need to simplify our way of eating.

Unjunk our diet, detoxify our bodies and our minds and we heal.  Simply choose foods such as – vegetables, fruits, nuts, seeds, healthy oils (olive oil, fish oil, avocado and coconut oil), small amounts of whole grains and beans and lean animal protein including small wild fish, grass fed meat, and farm eggs.

There are no diets, no calorie counting, and no measuring fats, carbs or protein grams.  None of that matters if you choose real, whole, fresh, live foods.  If you choose quality, the rest takes care of itself.

When you eat empty industrial food with addictive chemicals and sugar, your body craves more looking for nutrients in a dead food where none are to be found.  Yet after eating nutrient dense fresh food for a few days the biological addiction to industrial food is broken, and in a few more days your cells begin to rejuvenate and you heal from the inside out.

And the side effects are all good ones – effortless weight loss, reversal of high blood pressure, diabetes, high cholesterol, clearing of brain fog, lifting of depression and fatigue and even better skin, hair and nails.

What is more important than what you take out of your diet is what you put in.  Add in the good stuff and there won’t be room for the bad.  Mother Nature is the best pharmacist and food is the most powerful drug on the planet.  It works faster, better and cheaper than any other pharmaceutical.

Whole real food spiced up with a few super foods such as chia, hemp, parsley, cilantro, coconut and green juicing can beneficially affect thousands of genes, regulate dozens of hormones, and enhance the function of tens of thousands of protein networks.

Dinner is a date with the doctor.  What you put at the end of your fork is more powerful than anything you will ever find at the bottom of a prescription bottle.

The roadmap to health is simple, eat real food, practice self-love rather than self-loathing, imagine yourself well, get sufficient sleep, and incorporate movement into your life.  The solution to our health crisis and obesity epidemic is not complicated.

Health and happiness are often just a few days away. Each of us has the capacity to make the small changes in our lives that will create big changes in our food landscape, our agriculture and even our government policies.

I hope you will use the power of your fork to be part of the start of a true food revolution.

Now I’d like to hear from you…

Have you changed your eating habits to include more real food?

What have you done to create a healthier diet for your family?

Have you eliminated MSG from your diet?

Please leave your thoughts by adding a comment below.

To your good health,

Mark Hyman, MD

 

 

142 Responses to The Last Diet You Will Ever Need

  1. Mary Lonergan May 31, 2012 at 2:54 pm #

    I needed this reminder, thank you!

  2. Kathy May 31, 2012 at 3:53 pm #

    If msg is listed as natural flavorings how do I know if it is in foods?

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff May 31, 2012 at 9:15 pm #

      Hi Kathy,

      All foods safe to eat will be identified by their natural name. All foods created in a lab and are synthetically produced may not. And these foods are allowed to be labeled “natural flavorings” if their derivative is from a natural source (albeit they have been tweaked beyond recognition by the time they get to us!). So choose foods with a label you understand or better yet- choose foods that dont require a label!

    • Debbie June 2, 2012 at 9:00 am #

      How do we find natural foods and supplements in this world today. I live in New Albany, Ohio and I have tried to find organic farmers’ markets to no avail. How do we know all the supplements we purchase are natural and do not have hidden substances in them. I have type 2 diabeties and have belly fat and high blood pressure and high cholestrol. I have asthsma and take Effexor for my stress and anixety attacks. I am a mess. I belong to Weight Watchers and I try getting in some activity everyday. I take the stairs and limits my intake of sugars and other things that are not good for my system. Please help me.

      • Profile photo of Dr. Hyman Nutrition Staff
        Dr. Hyman Nutrition Staff June 20, 2012 at 5:43 pm #

        Hi Debbie!

        You are doing more than you you give yourself credit for. We are excited to hear about the lifestyle modifications you are making and know it takes effort. Have you heard about Dr Hyman’s new book, The Blood Sugar Solution? It sounds like it might be very useful for your health goals. Check it out: http://www.bloodsugar solution.com We know that it is hard to go it alone and the good thing is, you dont have to! For some one on one nutrition coaching please visit:http://store.drhyman.com/Store/List/Coaching-Programs Dr Hyman’s nutritionists can help answer all your questions in a private forum.

      • Julie August 18, 2013 at 9:50 am #

        Hi Debbie

        Try checking into the Heartmath program. It helps to many of the issues you identified above. It would be best to work with a Certified practitioner. You can go to http://www.heartmath.com and get more information and/or call them to see if they can find a practitioner in your area.

        Good Luck

    • Eva June 5, 2012 at 12:19 pm #

      I’m very sensitive to the effects of MSG
      Here is a list of more names they hide MSG under

      http://www.msgmyth.com/hidden_names.html

      I’ve also found that products contain MSG when they label has an ingredient listed simply as “spice”, not “spices”

  3. Shelley June 1, 2012 at 1:05 am #

    My fruits and vegetables come from the farmer’s market 12 months out of the year. I actually get to see the farmer who grows the food each week. They also have a chef who gives cooking ideas.

    Next, I started going to a meat market to buy our meat which has no additives, fillers, nothing added. The butcher knows exactly where his meat comes from.

    We eat “in” almost all meals everyday. Primarily, the packaged food we have is crackers, pasta (when we have it), ice cream for special occasions, baking ingredients. I stopped checking ingredients on packaged products because I found if its pre-packaged it more than likely is not good for me.

    • annie June 2, 2012 at 1:05 pm #

      Shelley:

      I’m wondering where you live that there are Farmers’ Markets all year round? You are fortunate!

      • Birgit September 27, 2012 at 1:40 pm #

        In Ventura County, California, we are fortunate to have Farmer’s Markets year-round. Indeed, I have a garden in my small back yard where I can grow vegetables and fruits all year. Because we rarely have any frost days, my citrus trees have ripe oranges in January and February, and the strawberry plants are very productive during February and March. Last year, my tomato and bell pepper plants overwintered (never died out) and although the plants weren’t productive during the winter, they had a tremendous head start and were producing ripe tomatoes and peppers by the first week of June.

  4. Aubri June 1, 2012 at 10:11 am #

    My husband and I just did a metabolic cleanse and literally only ate whole, organic, unprocessed foods. The change has been unbelieveable. I feel so much better physically and i am much more focused mentally, Plus, my skin and hair are very healthy. Now that we have finished our clenase, we have decided to continue eating this way, mostly gluten-free. It’s very true, nature is handing us the answer to health; we are simply not accepting it.

    • Gene June 2, 2012 at 10:38 am #

      [ My husband and I just did a metabolic cleanse ]
      What metabolic cleanse did you do?

    • katherine July 17, 2012 at 12:17 pm #

      If you did a cleanse, that wasn’t even enough time FOR your hair to grow out enough to feel any difference in your ‘hair’. Statements like this send up red flags to me, and it irks me that Dr. H. wouldn’t chime in and say something. Even if your cleanse was two months long, your hair would only grow MAX 1/2″ and who can feel that???? This is the placebo effect. The rest of your statements I have NO PROBLEM believing. If I’m off here, and your cleanse was like 6+ months long, then I apologize. I just think you are over-exuberant, about how your body feels now, and threw in the hair thing. I don’t want others to feel like failures if “their hair doesn’t feel marvelous”.

  5. Markus June 2, 2012 at 5:48 am #

    Hi Mark! Thank you very much for this article! I´ve been cleansing my diet and lifestyle, so that I export the bad stuff and import the good stuff. I´ve decided to do a self trial with minimum of gluten. (Still thought to eat 100% rye grained with peels and all) I will turn towards the local farmers to get the right connections and fresh whole food. Maybe I will reduce my butter consuming and add more of olive oil, flax seed (cold) and coconut oil. Sugar I have eliminated and switched to honey in moderation. Honey in the morning and before exercising. I don´t eat white rice, white wheat or other processed grains. Try to eat everyday green and colorful vegetables as much as I can. I eat/chew flaxseeds 1-2 tbs a day to get omega3’s. I use turmeric and black pepper for seasoning in many recipe. I take multivitamin a day and try to eat local fish or sardines from can as often as possible. (3-5 times in a week) Now in the summer here in Finland its great time to get dandelion (taraxacum officinale) I´ve read that dandelion is a great detoxifier and contains lot’s of iron, calcium, magnesium and vitamines etc.
    Nuts like walnuts, brazilian, cashew, pecan and seeds such as sufflower, flax, and quinoa. Plenty of fresh water a day!

  6. Janet June 2, 2012 at 5:51 am #

    I am 67 years old. When I was in grammar school, none of my schoolmates was fat. None of our parents were fat. The only packaged food we ate was Kelloggs Corn Flakes, and that was rare. It is amazing to me how far we have moved away from real food. I don’t believe the food industry is in any kind of conspiracy to destroy health, but only to provide convenient affordable food to a huge population. That said, I hope that education will enable people to get back to foods that heal and away from anything processed. I love Dr. Hyman. He has been my guru for years and as a result, I’m at a correct healthy weight with energy to spare.

    • Deb June 30, 2012 at 5:36 pm #

      I too grew up on real food. We went to the butcher store to get meat and had fresh vegetables every day, sometimes right from the farmstand. We had fruit trees and strawberries growing in the backyard or the neighbors. I think that what factory farming and big business food companies have done to our food is an abomination. All the pork at Smiths now has a flavoring/tenderizing solution added to it. And don’t even think of buying meat at Walmart. Every type of meat there has some sort of flavoring/tenderizing/saltwater solution added to it to make it taste more like meat. My husband is sensitive to MSG, so I try to not buy anything with it, but every now and then he can feel the effects of it and it was not on the label. I tried Ultrametabolism before with great success. This time, I am ready to make a commitment to myself and stick to it. I hope to be at a good weight in a year and have resolution of the autoimmune and cancer issues I’m facing now.

  7. Diane June 2, 2012 at 6:08 am #

    I am totally for eating this way. My only obstacle is my morning coffee. Does anyone know what kind of sweetener I can put in my coffee that is natural and good for our bodies? I always put creamer and splenda in it

  8. Mag June 2, 2012 at 6:20 am #

    I have been eating gluten free for the most part since March, I also am allergic to dairy, potatoes, tapioca starch among other thngs, my diet is very restricted, I have lost 33#, I feel much better. There are things I miss, but know this is a much healthier way to eat. I can’t beieve the obesity I see everyday in every age group of people how sad. I hope more people adopt your lifestyle and way of eating!

  9. Joyce June 2, 2012 at 6:39 am #

    The journey to truly healthy eating has been a process. Most recently, I started subscribing to home delivery of organic fruits and vegetables and have been delighted with it. Each week, they send a list of produce which I am able to edit if I so choose. Often, there are choices which are new to us, and so we are learning to love new, healthy foods. It is delivered to our door cold, and it is as clean as what you would get in the grocery store. The quality is better than grocery store as it is fresher and locally grown when possible, and best of all, it seems to be cheaper than comparable produce at the grocery store. Doing this encourages us to eat in most of the time now, and it has been fun to try new ways to prepare the produce. All in all, this has really been a win/win for us, and we love it!

  10. Kevin Lynch June 2, 2012 at 6:52 am #

    Since March I am down 30 pounds, and have started weaning off Metformin (down to 500 mgs from 2,000) and have stopped HCTZ. (water pill). The rest of the HBP drugs will follow soon. The numbers don’t lie. Down 30 lbs., down 6 inches in my wasitline. Blood sugar and blood pressure normal. My doctor is amazed. Mostly just due to stopping sugar, grains, artificial sweeteners. I walk 4 miles a day, but I did that when I was fat to not much avail. My wife has lost 20 lbs. and my 23 year old son is down over 30, and he wasn’t even really fat! The house cupboards and refrigerator looks completely different than it used to. No soda, no chips and other unhealthy snacks. Everything is now organic, free range, grass fed, cage free, fresh grown, farm fresh, etc. I know this might sound strange, but it is really effortless. Once we break the sugar, grains addicition the cravings go away!

    Kevin.

    • Pamela Clements June 2, 2012 at 11:35 am #

      Congratulations! This is awesome! The only thing that I would caution you about, though, is that if you eliminate grains altogether, you will be missing essential vitamins and micronutrients, and after some time, this will trigger cravings again. The key is to eat only whole grains – brown rice, millet, quinoa, etc. Red quinoa is really delicious – be sure to rinse quinoa well before cooking to eliminate a bitter coating it has naturally. People who don’t know this get turned off to quinoa, of course. It’s nasty if you don’t rinse it, and fabulous when you do! I love to make salads with it, using roasted veggies like corn, bell peppers, chiles (poblanos are great, but can vary quite a bit in the level of heat), cilantro – you get the idea. We need the B vitamins contained in whole grains, and after a time of not eating any, we can easily become anxious. Also, beef contains essential B vitamins. Personally, I don’t believe in vegetarianism unless someone lives in an ashram and is practicing the spiritual disciplines that make it possible to stay healthy. We simply need to cut waaaaaay back on our portions of meats, not eliminate them. Anyway, you’re on a great path, and I wish you the BEST! Congratulations again!

      • N Bagnato June 16, 2013 at 11:12 am #

        I agree with everything you said, and laughed when I read the part about quinoa – that’s what happened to me! I will try rinsing it next time – thanks!

  11. Helen June 2, 2012 at 6:59 am #

    Such a wonderful advice.

    In the last few months, my husband and I have put a lot more vegetables and fruit in our daily diet. However, organic products cost twice as much as the locally grown ones, in this part of the world. For meat, we only eat chicken and fish, with the rare exception of a steak, once in a while. This has really helped us drop my cholesterol and my husband’s triglycerides.

    We’ve, also, been losing inches but not many kilos according to our scales. Any idea why? We feel great and people comment on our healthy looking skin and we’re very pleased, as we both are in our early sixties. Thank you very much for this letter and all other information on health. I’ve been enjoying reading them.

    I must, also, mention that I’ve been keeping up with ‘Light Cooking’ recipes, as well as taking advice from PEERtrainer newsletters. These are all the things I’ve been practicing. Great results. Many thanks to all of you.

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 6, 2012 at 9:09 am #

      Hi Helen,

      we are really excited to hear about the success you both are having- wonderful! It is a great feeling to regain a sense of control and we thank you for sharing your story with the community. You mentioned losing inches, not kilos from the scale. This is not necessarily a problem as sometimes body composition changes ( agreat thing!) to include more lean body mass as your body loses adipose tissue. To learn more about how to garner greater results please visit:http://store.drhyman.com/Store/List/Coaching-Programs

  12. Mary June 2, 2012 at 7:21 am #

    Dear Dr Hyman

    I cannot agree more regarding labels. Years ago when trying to lose weight I started reading labels on every packet. I took note, not of the calorie content but of fat content, particularly saturated fat. Also something labelled “fat free””, like yoghurts for example, were loaded with sugar, which turns to fat in the body, particularly if it is not expended in energy.
    I am sure that the reason we are a more obese nation is because of all the junk that is being put into food, or used to produce it. I am a type 2 diabetic and find that eating fresh food is much better for me, particularly not eating potatoes or bread, or very little, and not mixing meat with potatoes. I buy fresh vegetables and meat, as a retired farmer’s wife, having grown our own fruit and veg years ago, I know the meaning of eating proper food as do my children and their children.

  13. Sheila Foraker June 2, 2012 at 7:32 am #

    I am so passionate about eating real food. A group of us have started a food compact, a cooperative. We are dedicated to supporting the local farmers and food producers. We eat fresh, locally grown food when we can. We are a year round market. In winter we buy storage crops from the local farmers. I cook all my meals from scratch. It doesn’t take that long to do. So for the busy people it is still possible. We get all kinds of vegetables I would never have thought of eating had I not been in our food cooperative. We also get locally raised grass fed meat. We are the Nassau Cooperative Community Food Compact in upstate New York. We received a grant from the State of NewYork, part of which is to help low income people make better food choices and eat nutritiously, that is, eating real food. Thank you, Dr Hyman, for all you do to help us have happy, healthy lives.

  14. christy June 2, 2012 at 7:38 am #

    Hi, I read this article and it really sounds great however at the same time this seems very overwhelming to me. I am very overweight and have grown up with processed foods. First thing I ask is where do I start? I have been reading so many different thing on the internet and it is overwhelming. Do any of you know if there is some kind of personal guidance out there to help with trying to convert to a clean diet? Thanks!

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 6, 2012 at 9:04 am #

      Hi Christy,

      Thank you for sharing your feelings about how overwhelming the process of learning new information can be. Even if it makes sense it is a huge undertaking to transform a lifestyle, right? We completely sympathize with you and would like to support your intentions of being healthy and losing some weight. Dr Hyman has nutritionists who are here to help you choose the most appropriate program for your particular needs and interests. If you go to: http://www.bloodsugarsolution.com/nutrition-coaching/ you will be greeted by his team right away to help you get started and take the first step!

    • Deb June 30, 2012 at 5:47 pm #

      The first thing is to learn to cook. It’s not that difficult, but I know from watching my husband and stepson that if you do not grow up learning how, it seems intimidating and easier to just go buy a burger. That’s the trap. I consider cooking a survival skill that everyone should learn, and we must learn because prepared foods are very unhealthy in our society. Dr. Hyman has a cookbook for the Ultrametabolism diet that is very easy to follow. I highly recommend it.

  15. Pat June 2, 2012 at 7:40 am #

    I am a life long dieter. One diet even landed me in the hospital. Then I saw Dr.Hyman on PBS and our lives have changed. My husband’s Type II blood sugar has dropped over 50 points. I no longer have fibromyalgia, aches and pains, bloating, inflammation and am losing weight. My hsband has dropped weight like crazy. Mine is slower as I have many issues to resolve. However, it is slow and steady. I thought I knew about nutrition, but after reading the Blood Sugar Solution and following Dr. Hyman’s emails, I have learned so much. I, too, thought that natural flavorings were ok. It is such a shame that we have all been tricked into unhealthy eating just to support big business. Thanks Dr. Hyman for your guidance. I watch eagerly for your emails and am rereading the book for things I missed the first and second time.

  16. Linda June 2, 2012 at 7:46 am #

    Dear Dr. Hyman ~ just 8 weeks ago I began taking my life back.. I’ve been a diabetic for the past 8 years, my A1C level was at 8.2 and I was taking 11 pills a day, when I began following your simple rules to a healthy lifestyle. I began a body boot camp 12 weeks ago, and started to really see results when I began eating as you suggest 8 weeks back. Your tag line about not curing diabetes from the bottom of a pill bottle but by the foods we eat really hit home to me. In this very short period of time the results are in….. My A1C level is 6.2, I have been taken off 1/2 of the amount of medication I currently take, and come November I will be taken off even more if not sooner, because the numbers DO NOT LIE… I have never felt more healthy in my life, I look and feel better each and every day, my body is responding, I’ve lost 15 pounds and I haven’t weighed or measured a single ounce of food that has entered my body. I have created sauces, marinades, desserts, I am having the time of my life the entire time I’m getting healthy and taking my life back into control. I can not thank you enough for providing this information to us all. You are a God Send, and I will sing your praises for ever and ever… You have made a huge fan out of me. Thank you so much for doing what you do, I hope someday we can met in person, your knowledge and encouragement has changed myself and my families life.

  17. Antonio Benítez June 2, 2012 at 7:52 am #

    Thank you doctor for such a wonderful article. You should translate your blog and book to spanish because we have the same problems in Latin America and although small groups try to shed a light we’re still in darkness. My country Venezuela is the sixth most obese in the world. I read your book (loved it!) and I ve tried to follow your advises but even in my country, at least in my city, is really hard to find natural food but I’m on it! Thanks again doctor.

  18. Leslie June 2, 2012 at 8:20 am #

    Some how this information needs to get to those that need it….I am the choir…there in lies the difficulty.

  19. Selena June 2, 2012 at 8:32 am #

    I spent most of last year learning about the information found in your article. More than a 100 pounds overweight, and sick and tired of being sick and tired, I was desparate to feel better.

    In a nutshell, I avoided all processed food and consumed as much whole food as possible. Eating out became the exception instead of the rule. I made it a habit to exercise most days. I lost nearly 70 pounds for my efforts and feel better at 50 than I did at 30.

    I too want a food revolution and talk about it to anyone willing to listen. Thank you for this eloquent, yet easy to read, article. I plan to share it with my family and friends.

  20. Carol June 2, 2012 at 8:36 am #

    I started this program 2 months ago and was doing very well. My blood sugar is down. I’ve lost about 7 lbs……not a lot, but I’m okay with that. Health is my goal and i was feeling great. Then about two weeks ago, I had blood work done. I was excited to get my results knowing that things would have improved. When I went to the cardiologist, I got the shock of my life. My A1C was down, but my triglycerides and cholesterol were through the roof. I don’t eat beef or pork and I do not understand the reason for this. I’ve been gluten and dairy free for two years and struggled to keep my BS in check. I was excited about this program and thought it was the answer to my prayers, having wanted to reverse diabetes since I was diagnosed. But now I am on a statin to try to get my lipids down. I feel horrible from the drug. I was walking, but now am too tired with weak and achy muscles from the Livalo. He also put me on another BP med because he said that was not down far enough. I was trying to get OFF meds and now I’m on even more. I’m still following the program, but am frustrated about my situation and not sure what to do. HELP!!!

  21. michael caruso June 2, 2012 at 8:50 am #

    I love this article. I would like an email link so I can forward it to my friends.

    Michael Caruso

  22. michael caruso June 2, 2012 at 8:55 am #

    I do see where I can forward your articles.

  23. Raptor June 2, 2012 at 9:09 am #

    A great article! I have been trying to tell this to my friends, who are fascinated with my 30 lb. weight loss over the past few months, but cannot comprehend what we are now eating and why. My husband and I began the Esselstyn diet in September 2011and have both lost 30 lbs. and many inches since then. Our cupboards are completely transformed–steel-cut oats, brown rice, quinoa, along with mostly organic vegetables and fruits, plus small amounts of fish and very occasionally, chicken breast. I’ve gone from a size 14 to a size 8, and he moved from 38 to 34. We feel great and have so much more energy. I can actually run again, and I’m 66 years old. Unlike other “diets” which caused us to lose and almost immediately regain weight in the past, this one really works and we have no cravings for sugar-laden desserts or other junk foods. Keep trying to educate people, Dr. Hyman!

  24. Patrick Wade June 2, 2012 at 9:10 am #

    For the last two weeks I have been eating the rice protein shake in the mornin…I have found that Im not hungery until the late afternooon…I am eating much more fresh fruits than ever before…i quit tobacco 18 mos ago, stopped caffeine of all sorts three weeks ago and feel the next level has got to be returning to the gym…..I feel I am on the right track and want to know if subsituting this rice protein shake for breakfast and lunch is advised for my daily diet forever???

  25. Eva Storsveen June 2, 2012 at 9:12 am #

    We have fish for dinner at least three times a week, but even here i Norway, it can be difficult to find fresh, wild fish. Is it really so bad to eat farmed fish?

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 20, 2012 at 5:38 pm #

      Hi Eva,

      Look for farmed fish that have been fed a natural diet without toxic food colorings or chemicals. Check out: http://www.msc.org/

      Also, look for these characteristics in buying your fish (if farmed)
      – antibiotic free
      -growth hormone free
      – animal byproduct-free
      – efforts to maintain sustainability for wild fisheries so there is no escapism and cross contamination

  26. Emily June 2, 2012 at 9:17 am #

    I have been gluten free for the past 6 years after I was diagnosed with a gluten allergy when I was 18 years old. I have also been off of prescription medications for Attention Deficit Disorder for almost 6 years as well. Recently, I watched the movie Forks Over Knives and have transitioned to a whole foods plant based diet (Vegan) for about 6-7 months. My health has improved and I have more energy. It’s amazing how our bodies heal when we cut out processed foods. My hope is to spread the message to others that the decisions we make about our health are right at the end of our forks. Very interesting article and message!

  27. Jana June 2, 2012 at 9:21 am #

    I gave up packed food years ago. I went on Dr. Hyman’s UltraDiet years ago and realized that wheat is what was contributing to my afternoon fatigue- no matter when I ate it in the morning or for lunch. So no more bread, nothing but rice crackers and organic ones at that.

    I threw out the sugars, white flours and junk with the ex-husband 18 yrs ago. He was addicted to junk food and got my two kids started on it as well. Now “our” daughter is a vegetarian who only eats organically and my son, while he isn’t organic, does cook whole food, wholesome meals for his family with fresh foods. ‘

    I joined a CSA and love it. We have a farmers market on Saturdays from May until Oct but I buy organic at the store in the winter.

    Weight has been in issue with me until I did HCG two years ago and lost 37 lbs- even Dr. Hyman’s cleansing diet wouldn’t budge it- but now I am doing DDP Yoga and I know that will now keep it off. I have a severe back and shoulder injury so high impact exercise was impossible for me. I walk and do yoga and what a difference.

    I love that Mark is spreading the word about eating healthy and organic. Read Micheal Pollan’s Book, “In Defense of Food.” Amazing, eye opening book. I also recommend Joel Furman’s books, Eat for Health. Reading is empowering but you must also take action!!

    Keep up the good work everyone!

  28. Mary June 2, 2012 at 9:30 am #

    I have lost 30 pounds since March and what is most remarkable to me is the loss of the constant craving for food. I feel I can lead a more normal life, and am not always thinking about my next meal. I admire Dr. Harman’s courage for taking a stand for good health, even if it is a stand against the food, drug and farm industries. I don’ t think there are many people who are willing to go this far and we need more high profile people to take this stand and join the health revolution.

    • Profile photo of CaFe
      CaFe June 2, 2012 at 10:29 am #

      Well said, Mary and congrats on the 30 pound weight loss! I started the program on 9 April and have lost 20 pounds. What I understand the most, of what you wrote is about how the cravings just disappear! Isn’t it amazing that it’s really what you eat that make them go away. I am never hungry, don’t eat between meals and ENJOY all the foods that I do eat. None of that elky old diet food anymore!

      Visit my blog:
      http://www.goodfoodbuzz.com

  29. Dr Pieter Dahler, DDS, MD ND (hon) PhD June 2, 2012 at 9:49 am #

    As Dr Hyman points out, there is not enough agricultural soil on which “organic’ food is grown for “all of us”.
    That said, and this sounds selfish BUT is the reality, let only the small segment of our population which is willing to go to the length of growing our own (if possible!), and supplement our nutrient needs with food-enhancements (tablets) grown on the few thousands of acres left in the US from which they are prepared, be the once who will enjoy superior health. IF all of us suddenly decided to start eating “organic” foods, then there would initallly be not enough to go around.
    The contaminated BigFood soils need a long time to be actively reconstituted to allow a soil to be re-certified as ORGANIC. The cost would be prohibitive, i.e. we are sort of stuck in this unfortunate pattern of shortage and sobotage of good food sources.
    There is however another problem. That is that even with “organic” foods we have in the recent past (50 plus years ago) began to destroy the proper function of our pancreases with diabesity causing foods. That is cause for us to not be able to actually get the minerals from these “organic” foods since our enzymes needed to metabolize these nutrients from these foods are not present–sufficient, or at all. So, we need to seek sources (usually initially from CERTIFIED organic foods) of supplements that have these enzymes properly extracted. Then rebuild the pancreas (and liver and everything else) with proper lifestyles and an Oral Tolerance approach, and thus be able to get the maximum nutrients from our properly grown, properly prepared, and properly digested and assimilated and absorbed foods.
    Do you know anybody that is willing, able, or understanding of this concept? Do you see the grave we humanity have dug for ourselves with every twist and turn of BigFood, BigMedicine and BigPharma, and with our own spoons and forks?!
    Do not give up however, the re-building approach I just mentioned above is knowledgewise availabe to you.

  30. Terry Horgan June 2, 2012 at 10:02 am #

    I live in the city with a small postage stamp sized lot and my business has been very slow in this economy, so I have had extra time on my hands. I started growing veggies and fruit to help decrease our expenses and have thoroughly enjoyed not only being able to go out and harvest the freshest food in my own back yard, but the exercise and solace I get from it have been wonderful. My husband is a chef, and a good one, so I have to work on portion control. The rewards of growing our own food have been addictive though and I will continue to use my real estate to maximize our savings at the grocery store and to teach my children the benefits of gardening.

  31. Diana Fassino June 2, 2012 at 10:04 am #

    Dear Dr Hyman,

    You and Michael Pollan should get together!
    I am English, so a lot of what I hear about ‘the Western Diet’ (i.e. American junk food) is fairly new and shocking to me–though of course much of it has now crossed the Atlantic. And every other ocean, trailing clouds of obesity and diabites etc. I’ve been particularly appalled to learn that in lots of inner cities in the United States, poor people literally do not have access to a supermarket, only to a ‘convenience store’ which stocks zero fresh food. Also, I’m told it is much, much cheaper, (in terms of stuff to put in your mouth, not in eventual medical costs–which poor people can’t afford either) to feed a family of four at Macdonald’s than on fresh, healthy, home-prepared food. Also, with both parents, (or often a frazzled, minimum wage single mother) working all day, who has the time or energy–or possibly even the skills needed–to cook at home? So much easier to bung a pizza in the micro and flop down in front of American Idol.
    So really what you are talking needs a cultural revolution of farming, families, priorities, life-style, health-care, education and redistrubution of weath. That’s a pretty tall order, Dr Hyman! But I’ve always liked the saying: ‘from tiny acorns mighty oak trees grow’–so please keep doing what you are doing.
    Yours sincerely,
    Diana Fassino

  32. Jody June 2, 2012 at 10:07 am #

    I have changed my food intake to organic fruits & vegetables, grass fed beef, etc, from following your suggestions & those from the Maximized Living program. Many health problems have been relieved. THANK YOU!!!

  33. Sue Ann June 2, 2012 at 10:17 am #

    Making the decision to receive a weekly CSA box and following the general guidelines of Dr. Hyman’s program really has changed my life. My father had type 2 diabetes, and slowly but surely my blood sugar was creeping up. I finally had to ask myself, “Is this really the inheritance I want?” Despite the presence of mega-farms, we in the bay area of California are blessed with wonderful, organic food and farmers with vision and passion for growing. The farmers need to be sought out and supported. I so appreciate Dr. Hyman’s vision of keeping it simple – not cheap, but simple. Cheap, manufactured food is costly, almost beyond measure.

  34. Profile photo of CaFe
    CaFe June 2, 2012 at 10:24 am #

    Dr. Hyman, I’ve been following your Blood Sugar Solution program for 55 days and I have already lost 20 pounds…and you are so right…it has been effortless. The recipes in your UltraMetabolism Cookbook are so good that I feel like I am ‘cheating’ on a diet. I don’t think of this as a diet anymore and I only hope and pray that the knowledge and desire to eat this way will continue for me! I have created business cards about Diabesity and I have a daily blog that I update with information about the BSS program. I hope that all my friends and family will come to my site and ‘get it’!!! So, we can continue to grow in the knowledge of how our food should be grown and what we (as humans) should be eating.

    Visit my site:
    http://www.goodfoodbuzz.com

  35. Harold June 2, 2012 at 10:39 am #

    Thank you doctor, this is the kind of information every one should read. There is no mention of GMO foods, most of the corn, soy and wheat the three mayor crops in the US are Genetically modified. I have joined organizations that are asking the law makers to label GMO products.

    I have one simple rule, I eat nothing that comes in a box, nothing white except coconuts and white vegetables like coli flower, after being declared diabetic walking corpse five years ago my bio markers are pretty much normal today.

  36. connie jo post June 2, 2012 at 10:39 am #

    You are a blessing! Thanks for the reminder and keep reminding us!

  37. Sherman S. Francisco June 2, 2012 at 10:41 am #

    I was sad the day I abandoned my Vegan diet beginning 2003 and in summer 2008 began eating dairy products and limited meat. I am learning to eat fish as wild Alaskan Salmon. glad for the reminder, Doctor. Sherman

  38. Susan A. Davidson June 2, 2012 at 11:01 am #

    Hello Dr. Hyman,
    Love the article! All that you have written is true. Over seven years ago I changed from the typical American diet to organic whole foods. Started out with a two week cleanse then just fruits and vegetables, later clean meats. Now I don’t eat meat at all. With in three month with out trying, I lost twenty seven pounds, starting at 217 lbs.

    What changed me you maybe thinking, I became very close to death, Lymphoma cancer… and had to take treatment for seven months. I promised my self if I lived through this, I would love my self and not be careless with my self any more.

    just a couple of years ago I was diagnosed with divaticulosis, thus is why I stopped eating meat. since then I reduced my cholesterol and have become much more leaner, lighter, more energy! With all that I have learned coming into my fifth year… is hindsight… Wished I knew then what I know now when I was younger. I would have saved my body from going through all that I have.

    People just need education, that’s all. The thing I was most surprised… was how much more money I was spending on what I thought was food, vs buying real food, plus my medical coast went down considerably! So thanks for helping people with education and not more drugs. Once I had to take medications and now I don’t :D However I am not left with out scares… from a life time of the typical American diet. But I am much more healthier and control my ailments with foods that are called supper foods and weekly exercise. I like to think I saved my life by waking up! and that’s all my fellow humans need to do… WAKE UP and take back there lives :D Plus now I enjoy food much more, I don’t crave and I’m more satisfied after a meal. Life is good with real food! :D

    Thanks, and please don’t give up on us! if I could do it, then any one can!

  39. Lisa June 2, 2012 at 11:09 am #

    Please detail all the ways sugar and other high glycemic foods damage your body. I have a friend who needs to read that.

  40. Garry June 2, 2012 at 11:14 am #

    Over six months ago I luckily ran across Dr. Hyman’s website. I read and re-read some of his articles and information for hours. I had hypertension for 4-5 years, and one of those that detest taking meds. I was on 3 Blood Pressure meds–and had bad side effects, i.e. erectile problem, feeling tired most of the time, heart palpataions. My BP readings would average around the 140’s (systolic) even though I was on 3 BP meds!
    I immediately started following a whole natural food regiment, ordered The Blood Sugar Solution book, and stayed completey away from processed foods, sugar, and fructose. I also started a daily exercise regiment. I needed to discover if this really worked or not . . . withing 2-3 weeks my blood pressure was CONSISTENTLY in the low 120’s (systolic) and 60’s (diastolic)!!
    Very gradually I started decreasing my meds–withing 60 days I was totally off ALL meds!! And as a bonus, I lost 14 pounds. All my friends have noticed a difference in my appearance and attitude.
    Thank you Dr. Mark Hyman for your dedication to saving our health and happiness . . . you are my modern day hero!!
    Garry Dollahite
    Columbia, SC

  41. Lana Schneider June 2, 2012 at 11:16 am #

    I would like to hear opinions about our healthy eating out alternative – Thai or Phillipino foods, which stress fresh veges and wonderfully good sauces. I can give up the hamburgers, etc, but the Thai? Don’t wanna. And I still crave or at least nibble ‘healthy’ (read that nuts and seeds, cut up fruit) in small increments all day long. So craving or constant thinking of food is still a strong part of my day. How does that fit in with the change of food focus for life concept?

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 6, 2012 at 10:21 am #

      Hey Lana,

      Thank you for your interest in Dr Hyman’s work. Have you played around on his new website, The Blood Sugar Solution? There is much there to learn and interact with. You will find many ideas for how to eat out and still honor the guidelines about whole foods eating. Please check it out!

  42. laura west kong June 2, 2012 at 11:20 am #

    I eat only whole, real foods, mostly organic and local/seasonal, at home. It takes more time and effort to prepare but is delicious, satisfying, and 200% worth it for the countless benefits to my health and my family’s health. I love creating new healthy and delicious recipes.

    I can absolutely tell when I go out to eat at a restaurant and there’s MSG in the food. Even if it’s something fresh and healthy like a salad with grilled fish, there is still that “you can’t eat just one” potato chip kind of feeling. And that doesn’t make the food taste any better than similar food I prepare without MSG and other additives. It just fuels people’s addiction for chemical-filled foods. It is interesting though, on the rare occasions that I do eat MSG, to feel that switch turn off in my body, so to speak, the one that tells me when I’m full and to stop eating. It makes it crystal clear how easy it can be to let eating get out of control if you eat MSG all the time.

  43. Kitty June 2, 2012 at 11:20 am #

    We stopped using white flour, pasta, breads etc.. a long time ago, we are now eating the foods on the OUTER part of the store, meaning not processed foods. I am afraid that people are so busy and stressed they do not think about all the GMO that is going in our foods. I still have 2 Dove milk chocolates every night, and I am addicted to Tim Horton’s Ice Caps made with chocolate milk. I am trying to get off of the Dove and Tim Horton’s.. I know we can have treats but sugar is so bad for us. Does Dr. Hyman have green smoothie recipes available, I have a VitaMix it is worth buying one.

  44. alyssa June 2, 2012 at 11:45 am #

    I’ve been living and thriving on a diet consisting of only real food for two years this month. I have never felt better. :) I enjoy encouraging others to do the same and helping others fight the addictions to processed foods that I once had to fight. I avoid foods that list “natural” flavors as well, because it can mean so many things these days.

  45. Eva Putnam June 2, 2012 at 11:59 am #

    Dear Dr. Hyman,
    This article is the best I read on the subject, ever! Thank you for this great summary!
    I was one of those people with ice cream and pancakes thinking “good food” but more than 10 years ago I started reading Dr. Mercola’s writings and it went from there… My husband and I have the best paleo diet one can have. We are slim and I beat the pre-diabetic disposition. I am a walking-talking example that it works and that diabetes is a man-made disease!

    My adult children think I am crazy so is many people! I talked to a retired lady who was a teacher. Because her two sisters died prematurely from cancer her doctor suggested to change her diet. You would not believe what she told her doc! “How can we give up our taste!” Die woman, die! I could not believe my ears! And she was a former teacher! So dumb! Excuse my language!

    It breaks my heart when I see at the grocery stores people checking out boxes and boxes of prepared food while the size of their bodies tells me that they need to lose 50-100 lb!
    I know educated people who do NOT know! They feed on McDonalds and carry diet coke with them all day long.
    How can we get into their heads?
    Dr. Robert Lusting stated that “education does not work” and I see it. We all see it. You, Dr. Hyman proposed taxing sugar and other administrative measures! I guess, there is no other way!

    Thank you, Dr. Hyman for your good work!
    Eva

  46. Kay Daly June 2, 2012 at 12:04 pm #

    With horror I read the comment from reader who has reduced need for metformin and who takes “water pill.” There is not sufficient warning anywhere that the common diuretic hydorochlorthiazide at 25mg., as well as many other drugs are diabetagenic. That common water pill caused my type 2 diabetes, A1C falling dramatically in just a few weeks after it was stopped. The diabetes resulting from some pharmaceuticals is not considered “possibly reversible.”……….Have never heard of a physician warning a patient about this before prescribing. The message is research, research, research before you take a phamaceutical and avoid them whenever you possibly can.

  47. Holly Eckert June 2, 2012 at 12:59 pm #

    Just wanted to share how important this commitment to real food has been in my life. Ten years ago I started having seizures. Every doctor I went to for help wanted to fill me with pharmaceuticals and not a single one of them discussed foods. After a few years of confused, frantic wandering, I took things into my own hands, taught myself some basic neurology, studied epilepsy, and cleaned up my food. I made a commitment to eat only real goddamn foods that I could identify, like eggs, well-fed meats, lots of vegies, lots of beans and lentils, lots of fruit. What this commitment took was time. It takes time to eat. It takes time to make food, to bake food, to properly eat food. Most Americans treat food as an “afterthought” because they simply don’t have time for it. Well, our little corporate culture obsession with efficiency and “saving time” is actually robbing us of time because it’s killing us! Yup, I ate only real foods, stopped having a lot of seizures, and just felt a whole lot better. Now, my husband and I grow a lot of our own food; urban farming is a fact. Take the time to eat well, and you’ll enjoy time a lot more

  48. Leah June 2, 2012 at 1:21 pm #

    I love the statement “When it becomes a revolutionary act to eat real food, we are in trouble.”!!!! I get so tired of people acting like you are some kind of an “extremist” for refusing to be a victim of the food industry anymore and making a stand by eating at home and eating food from farmers that actually CARE about their animals, plants and ME AND MY FAMILY!! I’ll be glad when people realize what is happening and start making changes- it will happen!!

  49. Carol June 2, 2012 at 1:23 pm #

    Hi Jana. Sounds like you’re doing great! One question….what is HCG?

  50. Fiona June 2, 2012 at 1:39 pm #

    This is the message that America (in particular) needs to hear. I am so happy that Dr.Hyman is getting on national TV and people are listening. He now has a mainstream forum and it’s helping so many people! The great thing about his message getting out is that there is no countering it. All the evidence is out there and it’s common sense. We need to eat fresh, natural, clean, organic (when possible) food like we were designed to eat. That’s the basic concept and from there on in, we can fine tune it to our individual selves. Ideal for me is a fish based version of the paleo diet with occasional forays into a bowl of brown rice pasta with homemade pesto. ;-D

    I remember seeing someone on TV once talking about health. They said there is no such thing as “junk food”…it’s either food, or it’s junk!

  51. Sue Bee June 2, 2012 at 1:46 pm #

    Love your recipes. They help tremendously.

  52. Alma Luz June 2, 2012 at 3:04 pm #

    I’ve lived in San Miguel de Allende, Mexico, for the past seven years- I return to teach, visit family, friends- when you walk into el mercado, the market which is HUGE, you are blinded by an array of fruit and vegetables. The vendors slice a fresh mango, avocado, apple, orange etc for you to eat on the spot, and IT IS CHEAP, DELICIOUS. On the streets there’s fresh fruits, vegetables being sold- some by a vendor who’s sliced mango, pineapple, grapes, papaya into containers to take home, a larger container under $2usd. When I return to the USA, there’s farmers markets, that’s where I go….yes, the processed ‘food’ is junk- gracias for your articles. I once owned a farm in Sonoma County, Calif- grew all of our food, then dried, froze, canned…as well as our own chickens which grew to be 12 lb fryers, HEALTHY. The taste of home grown vegetables, fruit from our trees, ALIVE…

  53. Mary-Lou June 2, 2012 at 3:20 pm #

    Dr, Hyman, thank you so much for your passion to do all you can to slay this goliath of processed sugars, trans fats and
    processed foods in general which you call diabesity. I have purchased your book and have been reading it and have now begun following your suggested six week regime for getting my body detoxed and back on track for eating real food and a healthy body. Already after one week I am feeling more energetic. Surprisingly so. My blood sugar is going down. My weight has gone down six pounds. I am sure much of that is water, but is still encouraging. Again, thank
    you for your help.

  54. Mary June 2, 2012 at 3:28 pm #

    My husband and I have been following Dr. Hyman’s program for 6 weeks. We have both lost 30 lbs. But the amazing thing is, I am a type 1 diabetic. I was taking 150 units of insulin a day and now I take 40 and its still dropping. I am off pain meds, allegric pills and soon to be off BP meds. My husband has stopped taking asthma meds. We both quit smoking at the same time (5 mos prior to diet) after smoking 1 pack each day each for 30 years. My fibro is better, although I still have pain, but what a difference. We walk 5-10 miles daily now and I do aerial yoga. Our lives are completely changing! I am appalled at what I was doing to my body before without knowing it. My doctor never thought I would be reducing the inuslin, and in fact my kidneys were becoming diseased and he was goint to up the inuslin and meds. Now he says that he can’t believe it but he thinks I am reversing my diabetes! Thank you Dr. Hyman!

  55. Beth June 2, 2012 at 4:12 pm #

    as a result of an unfortunate accident which ended in surgery, i was afforded the opportunity to eliminate just about everything from my diet.
    I’m now 6 weeks from the accident and have eliminated all processed food. In addition, i no longer eat any gluten, potatoes, or cruciferous vegetables (i should have noted that i have hashimotos).
    i basically eat nothing, but feel the best i have in years and have finally started to lose weight (after gaining 50 pounds in the past year, mostly as a result of a drug scandal here involving a change in the formulation of eltroxin without informing the public of the change).

    in any case, i finally feel as if i’m on the road to good health by having eliminated everything from my diet. If only i could find a doctor here who understands the issues as well as Dr. Hyman, my situation would be vastly improved.

  56. Brian June 2, 2012 at 5:28 pm #

    I have definitely cut down 95% of junk food, processed food and also trying to eliminate glutens. I made it 2 whole weeks without glutens and felt great. It is hard to leave the bread on the table. I fell off the gluten wagon and have struggled with it. I am back to 3 days gluten free. Also, I have eliminated sugar and use xylitol sweetener. I never drink soda. Thats my story.

    Thanks

  57. debi June 2, 2012 at 5:33 pm #

    I have recently graduated Institute of Integrative Nutrition. This journey has led me to make significant changes in my families pantry. My kids are now drinking green smoothies, adding fruits and veggies to their day on their own. All I do is give them information and let them make choices based upon fact. To watch them being role models for their own friends is amazing. My sons pediatrician asked me how I got my kids to do this, he was shocked that my kids dont eat massive amounts of junk food and by-pass fast food establishments on their own. I have been able to get off of nexium for acid reflux as well as all of my asthma meds. by eliminating dairy and gluten from my diet. The journey has been amazing and I am so grateful we are on it as a family.

  58. Phyllis Berkovitz June 2, 2012 at 5:37 pm #

    Thank you! Always need to be reminded about healthy eating.

  59. Kathleen DeFrank June 2, 2012 at 7:06 pm #

    I love that Dr. Hyman is educating people about healthy eating and diabesity. We get so much wrong information from the media and “experts” who don’t keep up. We need to learn the correct facts if we want to try to improve our health. Thank you Dr. Hyman. I’ve been trying to find a functional doctor for a few years already. No luck. It’s amazing how many M.D.s don’t even know what a functional doctor is. Do you have any suggestions on how to find a functional doctor.

  60. m June 2, 2012 at 7:43 pm #

    “When it becomes a revolutionary act to eat real food, we are in trouble.”

    Yes, this is Twilight Zone stuff. My family thinks I’m extreme because I’m a vegetarian and eat organic as much as possible. My parents are intelligent people…it boggles my mind how anyone could view healthy eating as extreme or odd.

    We can only hope that this will once again become the norm, and no longer viewed as freakish behavior.

  61. Colleen B., L.E. June 2, 2012 at 9:25 pm #

    Well done. What an eloquent yet simply put article on real health. Thankyou :)

  62. Profile photo of Allison
    Allison June 2, 2012 at 10:09 pm #

    I am so grateful to have found your book and website. I spent the last 4-5 years going from a relatively healthy, active person to someone who with mounting health problems, 40-50 pound weight gain (about 10 pounds a year), and allergies that were spinning out of control. The breaking point for me was Christmas of 2010 when I broke out in giant hives. When five different doctors (3 of them specialists) could not give me any relief, I just gave up. They told me that in 50% of the cases of chronic urticaria, no one knows the cause or cure. Unwilling to take multiple antihistamines and unable to tolerate steroids, I started to try dietary solutions (cutting out high histamine foods). This helped some, but it wasn’t until I saw your infomercial about The Blood Sugar Solution, that I found real answers. I have been on your program for 67 days and I have been hive free for 63 days. Before following your nutritional guidelines, I would only have brief remissions of my chronic urticaria (10-12 days at the most) and then stress or some allergen would bring the symptoms roaring back. I have also dropped 14 pounds since I began your eating plan. I am walking at least 5 days a week and I am getting ready to start a strength training program 3 days a week. Thank you for helping me get my health back. I am trying to spread the word, but people are resistant to change. My whole family (kids, husband, parents and in-laws) are believers, because they’ve watched me suffer. They are all making healthy changes both to support me and to help safe-guard their own health.

  63. senn sulit June 2, 2012 at 10:30 pm #

    dear dr hyman:

    in 2003 i was diagnosed with having “Castleman’s disease” the concentration of which is in my sternum the doctors here in the Philippines dont know much about this disease my right kidney is no longer functioning well and i have asthma i can feel my lymphnodes aching and my recent chest x-ray shows they are very much inflamed. i hope you can explain this better.thank you so much

  64. Jim June 3, 2012 at 12:51 am #

    I’ve been following Dr Hyman’s program for several months now…well, about 80% of his recommendations 80% of the time, and have not felt this good since I was a child (I am 60). More and more symptoms are simply falling away as I continue to improve my diet. Thank you Dr Hyman (and staff) for your impassioned and compassionate efforts!

  65. Profile photo of Maggie89810
    Maggie89810 June 3, 2012 at 5:34 am #

    When I go shopping, usually I hardly go to anything else but the fruit and vegetable department.
    Ever since my cravings disapeared. Finally at peace with food!

  66. 35 miles a week June 3, 2012 at 8:23 am #

    Thanks again dr. Hyman. The U.S. economic structure wil be able to endure this lifestyle for not much longer. Cheers to NYC FOR threatening to outlaw larger than 16 ounce start drinks.

  67. Nina June 3, 2012 at 10:16 am #

    Thanks for all you do to educate us on healthy choices, Dr. Hyman. Like many here, we eat more fruits and vegetables, beans, nuts, seeds, fish, and we experiment with different smoothie recipes. It was easier when we lived in rural New England and participated in a CSA. Now we are in the Dallas metroplex, so we are at the mercy of the organic produce area of the supermarket. There are farmers’ markets, but not all are organic. We are about to become homeowners again, and one of the things I’m looking forward to is growing our own food with raised beds.

    My husband is in denial about nutrition and is prone to unhealthy choices like soft drinks and fast food, so that can be tricky with kids in the house. But I’m persistent in educating our kids on healthy eating choices. I frequently play movies such as Food Matters, Forks Over Knives, or Fat, Sick and Nearly Dead so that they hear the messages, even though they may not be watching the film—sort of like what advertisers try to do!

    The biggest issue for us right now is healthy snack ideas with a growing teenage boy in the house who is hungry 24/7. He’s always looking for something to eat, usually late at night. Part of it, I’m sure, is that he needs more nutrition that he’s not getting. We know about his gluten intolerance and other allergies, and are very careful about the food we have in the house. (He also has “grown out” of autism thanks largely to dietary approaches.) But if you could write something about healthy eating that addresses teen/adolescent growth spurts, cravings, peer pressure, etc., many parents would undoubtedly be grateful. It’s so much easier to feed them when they’re little! Or if you’ve already written such an article and I’ve missed it, please let me know. Thanks again for your contributions to better health!

  68. Gloria June 3, 2012 at 11:47 am #

    I have high cholesterol and high blood pressure. My goal is to be free of these ailments. I’d like to know if a complete body cleanse is recommended before starting a new diet.

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 20, 2012 at 5:50 pm #

      Hi Gloria,

      Thank you for your interest in Dr Hyman’s work! A complete cleanse is at the essence of any of Dr Hyman’s programs so if you are entertaining one of them, I highly suggest it. If you want to check in with nutritionn coaching one of Dr Hyman’s nutritionists can help guide you to the right program for your needs. It sounds like this would be appropriate for you to begin with: http://www.bloodsugarsolution.com

  69. lkp June 3, 2012 at 11:55 am #

    The health insurance companies have a lot to gain by changing the way Americans eat. I would think health insurance companies would be working together to make changes in our government and to educate people about healthily eating. And, of course, I am talking about really healthy eating; not the low-fat/fear of fat and zero calorie eating that is still promoted as a healthy diet in this country even by some nutritionists and doctors.

  70. Nora June 3, 2012 at 12:49 pm #

    I love this article!! So insightful and inspiring. Everytime I get critized for buying organic
    food because it’s a “waste of money”, it’s refreshing to read an article and people’s
    comments that make me feel like I’m not alone. I do have one question: is there a way to buy organi food at a lower price? I understand why it’s expensive but I notice there is not that many coupons and I plan to buy organic food when I live on my own or start my own family.

  71. CK June 3, 2012 at 1:52 pm #

    Do you have a reference citation for “Now less than 3% of our agricultural land is used to grow fruits and vegetables, which should make up 80% of our diet.”

    I’d love to share this with friends who are skeptical of the downside of industrial agriculture, but I know they will pick it apart.
    Thanks.

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff June 22, 2012 at 2:01 pm #

      Hi CK,

      It was quoted by head of california endowment in the show, weight of the nation. Check it out!

  72. Lisa June 3, 2012 at 7:58 pm #

    Paleo! :)

  73. Mitch S June 4, 2012 at 9:08 am #

    Thank you for sharing this info with me .I just finished listening to the Blood sugar solution Cd. I am going to really put this info to use and try to lose the 30lbs that i have recently regained .I believe you are printing the real roadmap to the pathway to great health .I will keep you all updated on my journey .Good luck to all the people that are following this info and are commited to a lifetime of good health .My journey officially starts right now .

  74. Anonymous June 4, 2012 at 10:47 am #

    I’m jealous of people who say their cravings disappear after eliminating processed foods. Since 2009, I have tried several times to eliminate processed foods. I have done “Six Weeks to an Ultramind”, the “Ultra Simple Diet”. Most recently, I did a 10-day juice fast (with some nuts and cooked vegetables here and there). But I always break down and go back to sugar. I am addicted to coffee with International Delight. May sound funny – but that is my “crack”. I don’t buy junk (except for International Delight). I don’t know why it’s so hard for me. I am always reading Dr. Hyman’s stuff, trying to get motivated.

  75. Ella Pusey June 4, 2012 at 3:32 pm #

    I love reading Dr. Hyman’s books, etc. too. Have given up most sugar and junk food, but I am also addicted to coffee. Used to drink it with half ‘n half, but now switched to black. I do believe his plan is helping me.

  76. Profile photo of Nunya
    Nunya June 4, 2012 at 8:14 pm #

    I’ve known about much of this informaiton for years. I’ve spent countless hours in the grocery store reading labels. I’ve tried a paleo diet, a gluten free diet, a dairy free diet, and tried eating just lean meats, whole grains and vegetables. Am I the only one who is finding it difficult? It’s such a simple concept and no matter how hard I try, I find it has not been sustainable for me. I’m a single mom with two kids. I commute 2 hours per day to work. I work 40+ hours per week. When I buy fruits and vegetables, they seem to go bad in a matter of days, leaving me another time-consuming trip to the store during the week or to eat things in boxes or in cans. Incorporating physical activity into my daily routine has been a challenge, as well. I already get up at 6 am to get to work by 8. When I get up earlier to exercise, in order to get my 8 hours of sleep, I have to get to bed by 9:00. By the time I get home it’s after 6:00 pm. I make dinner and eat by 7:00 – passed the recommended 3 hours before bedtime. At work, I am 50 feet from the soda machine. Free soda all day. I’ve tried to resist off and on but after 6 months of not drinking soda and there being only a 2 pound weight loss, I gave in and gave up. I’d love to live a healthier lifestyle, but it has proven to be much harder than I thought. I’d like to know how other busy people do it.

  77. Madeleine June 4, 2012 at 9:58 pm #

    For the past three weeks I have been following the recommendations in Ultra Prevention and am amazed at the results. One food that appears to have knocked out my hypoglycemia is Greek yogurt — which I combine with ground flax seed, chopped fruit and a scoop of D-Ribose (which has the effect of sweetening without the harmful effects of sugar or aspartame). Most recently I added green superfoods and felt a surge of energy. I am also doing gentle yoga daily and water jogging almost daily in the hope of mitigating the chronic pain from fibromyalgia. However, I still need to take OTCs to relieve the pain in order to sleep at night. That is one of Dr. Hyman’s rules that am presently breaking, but hope that it will not be for long.

    Note to Anonymous: I am a sugar and coffee addict, but have not eaten the white stuff in years and just recently quit coffee (again!). I hope that the following suggestions might be helpful: (1) Keep in mind that it takes three weeks to get off an addictive substance, so try not to give up before the three weeks have passed. (2) Find a supportive friend or a support group that you can call on when food cravings hit; (3) Think of sugar and caffeine as deadly. They are.

  78. Helen June 5, 2012 at 12:24 pm #

    I love my morning decaf coffee, but always use organic skim milk and Splenda. Is there a sugar substitute that is considered safe? I thought Splenda was, but lately have been reading that all sugar subs are bad for you. Most
    of the people who have replied to Dr. H’s email have stated that they eat only fresh fruits and veggies and have given up wheat and sugar. What do they eat for breakfast? Eggs every day? I thought eggs were bad for cholesterol.
    Please, someone who has had great success with eating whole foods, tell us what do you eat for breakfast, lunch, and
    dinner? I get that lean meats and veggies make great lunch and dinner, but breakfast is the hard part. Any suggestions from other bloggers? Thanks for any information you can share.

    • Betsy June 5, 2012 at 6:29 pm #

      Hi,

      This is in response to Helen’s question about what to eat for breakfast. I have not been following Dr. Hyman’s plan specifically, but decided a month ago to remove all sugars, gluten and coffee from my diet. I self diagnosed with candida overgrowth and leaky gut, so I needed to do something extreme. I am still fighting the bad bacteria, but I have to say that I am feeling much better and have dropped 15 pounds. The first couple of days were pretty difficult, but I started my mornings with a shake made of low fat organic yogurt, frozen banana and a handful of kale. Don’t let the kale scare you off. It was quite sweet and delicious. After the first few days, I also eliminated the bananas as I realized that I shouldn’t be having any fructose (fruit sugar) and was allowed to eat only lemons and granny smith apples. But I have to say that those shakes got me through the transition period.
      I have always been a real breakfast food lover ( my favorite food is buttered toast), but I will have plain yogurt with some flax seed and a cup of herbal tea for breakfast or eggs and substitute a plain rice cake with butter for toast. I am learning to eat the same foods that I would have for lunch (sauteed veggies with brown rice or a salad) at breakfast time too. The key is to cook plenty of food the day before so that you have leftovers when you open the fridge the next morning. This way you don’t have to think about it. If you can have the fructose, then start your day with a half a grapefruit and a small portion of plain yogurt with fresh berries and maybe some nuts or seeds thrown in. You’ll be surprised at how satisfying it is and if you don’t have(don’t buy) the bread, etc. in the house, it won’t be there to tempt you. The last few days, I have been experimenting with gluten free baking. I have made both tasty scones and muffins and have only added 2 tablespoons of organic sugar in both recipes. I used organic coconut oil instead of butter and I may try stevia as a replacement for the sugar next. My 3 young adult children scoffed them right up with no complaints. Bob’s Red Mill makes a very good gluten free flour blend. I am experimenting with adding fresh fruit and the gluten free baked goods back into my diet, but I’m not sure yet whether I will be able to tolerate them until I am completely free of the candida
      I always looked at “diets” and said, “that’s too difficult. I could never eat that way.” Now I realize that it is the only smart way to eat if I want to be healthy. It took my health being at risk to wake me up. I am 52 years old and currently do not have health insurance, so I have no choice but to eat my way to health.
      Thanks for a great article.
      Betsy

    • Profile photo of Laura Kong
      Laura Kong June 6, 2012 at 1:59 am #

      All the food I cook at home is real, whole, mostly seasonal and organic foods. I can definitely tell when I go out to eat in a restaurant and there is MSG in the food. Even something healthy like a salad with grilled fish. It has that addictive, can’t eat just one potato chip kind of feeling to the food, regardless of how delicious it is or isn’t. It’s like I can feel a switch turn off in my body, the one that tells you when you are full and should stop eating. Makes it crystal clear how people can get into trouble when they’re eating mostly processed foods full of chemicals like this every day.

      Helen, I would steer clear of sugar substitutes. I know that makes it hard when you’re used to sweetening your coffee, but for me I had to give up coffee about the time I gave up sugar. I know this much from experience when I did drink coffee that really good quality coffee needs less sugar, and the hotter the coffee is when you drink it, the less you will taste the bitter components.

      I eat eggs for breakfast several times a week. Sometimes hard boiled with some fruit on the side, and sometimes as an omelette or scrambled with leftover veggies and meat. Other times I have leftovers for breakfast. This morning I made a pudding out of coconut milk and pineapple pureed in a blender and then mixed with chia seeds to thicken. (I’m still working out the recipe and will post it on my blog after I’m completely satisfied with it) Smoothies with fruit, coconut or other nut milk, and avocado (no juice).

      I’ll admit it, breakfast is the hardest meal for me too, since I don’t eat any grains. It’s hard to think what to eat now, but that’s better than before, where breakfast was hard because it always made me nauseous. Since I gave up grains, breakfast is pain-free. :)

      Lunch is almost always lean meats over a salad and olive oil and lemon juice/apple cider vinegar dressing. Salmon and other fish are my favorite here, but sometimes leftover chicken breast or some other meat. I vary it with different kinds of lettuce, vegetables, and meats.

      Dinner is usually a different lean meat and cooked vegetables. Roasting, stir-frying, curries, are all ways that you can add variety. I usually try to buy seasonal vegetables and that helps get me out of the rut of buying the same veggies all the time. What I buy depends on whatever they have fresh at the farmer’s market. So there’s a bit of mystery and surprise.

      (my blog is: http://www.laurawestkong.com/gff if you want to check out my recipes)

  79. joanna June 5, 2012 at 12:24 pm #

    We all changed our diet about 3 years ago to support our daughter who had some health struggles. Mostly focusing on whole foods, green drinks, omega 3’s and pastured meats/eggs, etc. (and removing all refined grains and sugars, dairy). The change was unbelievable! Great skin & hair, improved mood & loss of depression, incredible turn around in sleep, weight loss. I remember my mom (who we hadn’t seen in a year) saying we (the adults) looked like we’d lost 10 years.

  80. Beth@AJourneytoHealth June 5, 2012 at 1:00 pm #

    I went to IIN to learn how to best feed my family! :)

  81. Ashley June 5, 2012 at 1:01 pm #

    Helen,

    The key is to think about breakfast in a completely different way. The typical American breakfast is basically sugar. Breakfast should be the same foods you eat throughout the day: meat, vegetables and/or fruit, and healthy fats. Yes, you can eat eggs, but variety is also very important. You can make turkey breakfast patties and cook them in the morning with some veggies (like broccoli) cooked in real grass-fed butter or one of the healthy oils Dr. H has listed above. Another option is smoothies. I eat smoothies most mornings, which include: full fat coconut milk (from a can), berries, spinach, a little ice and water. The key is thinking differently about breakfast. You don’t want a bowl of sugar to start your day. Also, any artificial sweetener is horrible. I put coconut milk and cinnamon in my morning coffee. Yum!

  82. Ashley June 5, 2012 at 1:05 pm #

    Dr. H- this is by far my favorite article you’ve written. I agree completely! I follow all of the information you’ve mentioned above and I am healthier than I’ve ever been! I’ve lost 35 lbs. over the last 1.5 years and overcome what I thought was fibromyalgia (I wasn’t formally diagnosed, but I had almost all the symptoms). JUST EAT REAL FOOD! It’s simple :)

  83. gabrielle June 5, 2012 at 1:50 pm #

    Vegan for a bunch of years I fell back into eating dairy, eggs and fish (though always good sources). Now I am back to vegan with lots of greens. Off my BP med for two weeks now and for the first time in a couple of years didn’t need to dose myself with ibuprofen during my menstrual cycle. Reading the China Study and having my mind blown. Love that you are out there talking the good talk. Wish there were more MDs like you. I’m a nurse in a rehab and the food is horrific. Someday, someday…

  84. Sandra June 5, 2012 at 2:10 pm #

    As a holistic health coach, I realize how critical it is to help clients to wean off processed foods and to learn how to eat REAL food…but I wasn’t walking my talk 100% until I did a Cleanse – which basically consisted of a vegan diet – and I felt GREAT! No question, I had anxiety about giving up my baked goods and meat as well as all processed food, coffee, refined carbs (white flour, rice, pasta, etc.), all dairy, eggs, meat & all animal protein, and sugar!! For 28 days, I drank a Green Smoothie (see Victoria Butenko’s ‘Greens for Life”), ate alkaline foods, added omega 3s in the form of flax oil and flax meal, cooked with coconut oil, did a 3 day Green Smoothie fast AND had colonics to clean out my pipes. I felt AMAZING! More energy, glowing, smooth skin, bright eyes, slept like a baby – and had oder-free BMs. A little too much information, perhaps – but I felt lighter, no aches or stiffness and the kicker is I lost water retention and am down 6 pounds in three weeks. I say turn away from the marketing and blind stroll thru the grocery store isles – and get in touch with your own body wisdom…improve the fuel that goes into your incredible vehicle that is your body, and it will deliver back to you MORE ENERGY, HIGH PERFORMANCE, AND ABSOLUTE GRATITUDE:) Thank you Dr. Hyman – you rock!! BTW – When are you getting your own show?? The public needs your wisdom!

  85. Dr Pieter Dahler. June 5, 2012 at 3:21 pm #

    Interesting that you censored my comments! I thought this was a free speech educational website?!
    As Dr Hyman points out, there is not enough agricultural soil on which “organic’ food is grown for “all of us”.
    That said, and this sounds selfish BUT is the reality, let only the small segment of our population which is willing to go to the length of growing our own (if possible!), and supplement our nutrient needs with food-enhancements (tablets) grown on the few thousands of acres left in the US from which they are prepared, be the once who will enjoy superior health. IF all of us suddenly decided to start eating “organic” foods, then there would initally be not enough to go around.
    The contaminated BigFood soils need a long time to be actively reconstituted to allow a soil to be re-certified as ORGANIC. The cost would be prohibitive, i.e. we are sort of stuck in this unfortunate pattern of shortage and sabotage of good food sources.
    There is however another problem. That is that even with “organic” foods we have in the recent past (50 plus years ago) began to destroy the proper function of our pancreases with diabesity causing foods. That is cause for us to not be able to actually get the minerals from these “organic” foods since our enzymes needed to metabolize these nutrients from these foods are not present–sufficient, or at all. So, we need to seek sources (usually initially from CERTIFIED organic foods) of supplements that have these enzymes properly extracted. Then rebuild the pancreas (and liver and everything else) with proper lifestyles and an Oral Tolerance approach (look that up on Google!), and thus be able to get the maximum nutrients from our properly grown, properly prepared, and properly digested and assimilated and absorbed foods.
    Do you know anybody that is willing, able, or understanding of this concept? Do you see the grave we humanity have dug for ourselves with every twist and turn of BigFood, BigMedicine and BigPharma, and with our own spoons and forks?!
    Do not give up however, the re-building approach I just mentioned above is available to you.

  86. Karen June 5, 2012 at 3:42 pm #

    I was attending Weight Watchers and having some success but, although they stress eating fruits and vegetables, I felt frustrated with their subtle (and not so subtle) push for me to buy their products which have a lot of preservatives. I also realized I wasn’t disciplined enough to track my points every day. Recently I’ve gone back to college to get a degree in nutrition and have been learning so much. It’s helping to remind me to eat healthier. I can’t help others if I’m not healthy. Like many of you I’ve discovered farmers markets and am loving the fresh fruit and vegetables. So much more flavor. I was beginning to think there was something the matter with my taste buds because nothing was tasting good, or tasting at all! It’s still very much a work in progress. My big challenge now is cutting sugar, even fake sugar. I’d switched to Splenda and am now trying to get off that. I’m finding flavored herb teas help.

  87. Jay June 5, 2012 at 4:17 pm #

    Humans dont learn till the stone falls on their head. When I realized I was having high blood sugar, I searched for resources, and am glad found Dr. Hyman’s advice. Since then, have switched to raw veggies for lunch & lighter, early dinner and calorie conscious. I am very thankful for Dr. Hyman’s great, true advice which make some much sense…I wish, I was aware of his advice 10 yrs ago which could have saved me from being over weigth and a diabetic.

  88. Michelle June 5, 2012 at 5:36 pm #

    I got really sick last year with glandular fever which then turned into Lupus. My hair was falling out, I was extremely fatigued, my joints were aching and swollen, my immune system was through my boots and I felt terrible. I have since dramatically changed my diet, removed all dairy and only eat maybe 5% animal products. I’m loving the fresh foods and discovering some wonderful salads and foods that I would not have experimented with if I hadn’t got sick. I feel amazing now, I haven’t had joint paint for 5 months, my hair is growing back and the fatigue has gone. My family are really enjoying the change. As I’m only 30, I refused to have a lifetime on medication for Lupus, hence the motivation to cure it with optimal health. My GP and Rheumatologist wanted me on meds and said it good to be heathy but there’s NO cure for Lupus. I’m going to prove them wrong! Loving the whole foods diet.

  89. Sue June 5, 2012 at 10:26 pm #

    Helen, For breakfast I fix myself an omelet. I use my potato peeler and thinly slice some vidalia onion and 1/4 of a Gala apple into a nonstick skillet with a bit of olive oil on medium heat and cook alittle til tender, then add one beaten egg and about 1/4 cup of Jimmy Deans pre cooked turkey sausage bits. Stir alittle to get the egg cooked and plop it on a plate. It smells fantastic and is sooo yummy that I don’t miss the cheese from before this BSS lifestyle. I’m not tired of it yet and I’ve been following BSS for 8 weeks.

  90. Karen June 6, 2012 at 1:01 pm #

    I have always eaten fairly well, aware at an early age of taking care of my glucose levels. I knew I had blood glucose peaks a valleys that really affected how I was feeling, as well as my thinking and functioning abilities. But, just these past 6 months, I decided to focus on eating only whole foods and have had a remarkable result. It makes sense to me that our blood type may have a lot to do with our health, so I consider eating foods that benefit me as an O blood type. I have osteoarthritis, and have been developing hand and toe joint areas of inflammation, so I avoid foods such as night-shade plants to help that condition. Both my adult children are Type-1 diabetics, and I have the before mentioned glucose sensitivities, so little sugar (and no sugar substitutes) are consumed. Over the past few years, have found that I am gluten sensitive, so I avoid wheat as best I can. So, primarily eating a rich whole food array of foods works very well for me these past six months…dense lean proteins, fresh fruits and vegetables, and nuts are the stables of all my meals… I have lost 25 lbs with very little stress and strain. It can be done fairly naturely…and I feel really good. I used to do moderately strenuous exercise thru out my life, i.e.racquetball, running, step aerobics, etc. But now, as I am now 62, as I have some arthritis in my toes, I have found that regular, fairly distant walking works well for me. So, improving the foods I eat, coupled with regular moderate exercise and addiquate nightly sleep, I am feeling well. Wish I had done this all along…but age is good for SOMETHING. :)

  91. Todd Zimmerman June 8, 2012 at 1:39 am #

    Thank you Dr Hyman you are awesome, a powerful voice for reason and a much needed whack upside the head. The illusion runs deep and we need strong, intelligent well informed people like you speaking up. Thank you, thank you, thank you.

  92. Sam Thomas June 8, 2012 at 4:43 pm #

    Hi Dr. Hyman, thank you for the great article, but I don’t agree that everyone can simply eat a variety of healthy natural foods and maintain a healthy weight. I eat a 100% whole food (and also gluten and dairy free) diet, and have done so for a couple of years, but I have gained almost 10 pounds in the past year since I decided to stop restricting calories and going to bed hungry. I exercise at an intense level most days of the week (sprint intervals, weight living, power yoga, and playing sand doubles volleyball) and sleep 8 hours per night.

    There is a lot of variety in my diet from week to week, but this is typical as far as types of foods and meals per day (only drink water, and don’t drink alcohol):
    Breakfast: smoothie of cucumber, zucchini, kale, and cherries
    Snack: 1 whole egg + 2 egg whites, sun dried tomatoes, broccoli, 1 sprouted corn tortilla, coconut oil
    Lunch: 3 cups arugula, 1 cup roasted cauliflower, 4 oz. roasted turkey, peas, 1/2 roasted sweet potato
    Snack: 1/4 cup almonds and apple
    Dinner: 5 oz. cod, 2/3 cup quinoa, 1 cup green beans, 1/2 Tbsp coconut oil
    Snack: small container of raspberries with 2 Tbsp slivered almonds

  93. Melissa June 13, 2012 at 5:42 pm #

    Hi Dr Hyman,

    I started eating a plant-based diet 6 months ago and within days-weeks I felt dramatically better. I was already eating “healthy” and am known to be a “health nut” but by cutting dairy and meat and increasing veggies/fruits/lentils,beans, etc I lost weight, chronic constipation/IBS symptoms resolved, my anxiety decreased and mood and concentration improved, my insomnia resolved, acne improved (but flares each time I eat either dairy/meat or refined sugars). I am not super strict about not eating dairy/meat but am no longer buying it at home and will only have it rarely if at a restaurant or friend’s house, but each time I eat dairy or meat products I can feel myself feeling tired, depressed and anxious again. It was Forks over Knives that changed my life!!!! I am a family physician in training (residency) and I can’t wait to be graduated so that I can practice functional or integrative medicine as well!!! You are an inspiration to me to keep going in my western medical training (I’ve wanted to quit so many times because the approach is not in line with my values and intuition about health) because people like you we’re able to show me that even though I’m getting trained in the biomedical model I can learn and apply a completely different approach to my patients when I’m done my training!!! Thank you.

  94. Susan June 17, 2012 at 10:27 am #

    I changed my eating lifestyle one year ago because of a chronic sinus/ear/tooth infection. After 4 rounds of ABX and steroids I decided I need to do something different. I started out juicing fruits and eating raw foods. I have since added raw or steamed veggies and lately am into the green smoothies. I lost 38 pounds ( went from 180 down to 142 – I am 5′ 8″), have awesome hair and skin, got rid of my GERD symptoms, rarely have body odor, my teeth are cleaner (less plaque), dropped my cholesterol 30 points in 6 months, have more energy and I feel GREAT! I started running 3 months ago and I am enjoying the results of that as well. I enjoy researching different foods and finding the awesome nutrition found in GOD’s creation of whole foods. I still have to deal with the ‘food police’ at work from time to time, but I know at age 55 I am the healthiest I have ever been. I plan to check out your website and look forward to your newsletter!

  95. Donna June 18, 2012 at 7:11 am #

    Hi, Mark. I’m one of those exceptions who still struggles with her weight, despite eating a whole-foods diet since I was 19 (I’m now 53), when I also turned vegetarian (I do eat fish). I even went macrobiotic for several years in my 20s. I never, EVER eat any fast food of ANY type, nor do I ever drink sugary sodas, etc. I raised my son the same way — we never EVER took him to McDonald’s or any other fast-food joint.

    I cook EVERYTHING from scratch, I eat NO processed foods (unless an occasional dollop of ketchup counts), I eat seasonally and in moderation. This means whole grains, pulses, beans, unsweetened dairy products, tonnes and tonnes of vegetables (but no potatoes or parsnips), loads of dark greens, fruits (but no bananas) — and I keep a careful eye on added sugars. Olive oil is usually used instead of butter. AND, I walk the dog 2 to 3 miles every day.

    I will be the first to admit that I still take in too many calories for my age and decreasing metabolism — but it incenses me that I do everything right, food- and nutrition-wise, and yet my body still betrays me by remaining 40 pounds overweight (most of which was gained in my 40s, while I was under enormous stress and had little time to exercise).

    You’re preaching to the choir where I’m concerned, but at the same time, it’s hard for me to read that others drop weight ‘effortlessly’ by just cutting back on sugar and processed foods, while I struggle having adopted a clean way of eating almost 35 years ago.

  96. Ann July 1, 2012 at 6:18 pm #

    Hi. Thirteen years ago I became a vegetarian. However, my eating habits were unstable and I ate a load of sweets etc. Nine weeks ago I decided to give up tea and coffee and start to eat properly. Since then I have lost over a stone. My nails are strong and long. My hair shines and my skin looks good. I sleep better and work better too. Overall I am a very happy person.
    I changed to eating lots of peppers of all colours, spinach, mushrooms, tomatoes, sweet pot and butternut squash, broccoli, free range eggs,Red onion, spring onion, garlic. etc. olive oil instead of vegetable oil. Oranges, apples, kiwi etc. I am 65yrs and feel better now than I did when I was 39yrs.
    I fell off this one Saturday about three weeks ago and had an eclair and a packet of crisps. I was unwell for hours aferward. I could never go back to eating the processed rubbish that is fed to us on a conveyor belt. When I shop I now lood at these foods as if they were poison and feel so sorry for folk that are pushing rubbish down their necks.
    Many excuses for poor diet are laid at the door of cost. I have never lived so cheaply. Before, I ate one meal a day. Now I eat four meals and weigh 1stone 3lb less. The only downside is fitting it all in the fridge and my freezer is empty.

  97. Bruce July 8, 2012 at 12:21 pm #

    I have followed about 95% of the diet for the past five weeks (still have milk in my 2 cups of coffee each morning, although down from 4 cups; a sprinkle of cheese in my “southbeach crustless quiche” for breakfast, and 2 sugar free ice pops every night), no HFCS, no other artificial, and have lost 18 lbs, and reduced fasting blood sugar from 175 to 115. Have been exersizing daily,even if it’s only 40 minutes on the treadmill, as it has been really hot. Started taking magnesium, vitamin D and B complex supplements. Cut out all bread, white flour and sugar.

    After having type 2 diabetes for 13 years (I’m 56), and avoiding insulin, five weeks ago my doctor talked about “light doe” insulin pen, as my HA1C had increased to 8.3 in 4 months. I was pretty bummed, and went home and exercized for 2 days and tried to straighted my diet, and put on the TV to watch Antique Roadshow, but Dr. Hyman was on PBS instead. It gave me hope. I bought the book, and while I knew a lot of it, it helped to focus, and provide hope.

    Thanks!!!

  98. Karen July 9, 2012 at 2:32 pm #

    I found out 28 years ago I had quite severe low blood sugar…since then I have had to avoid…alcohol, sugar, preservatives. and caffiene…so pretty much been eating natural foods all this time…when going to restaurants, I ask that sauces be kept off, not knowing if any artificial ingrediants are in them…and yes…if I get something other \than natural in my body, I can feel it immediately…so key is here…no boxed foods…

  99. Ron Evans August 1, 2012 at 2:03 pm #

    On 7/31 I saw Dr. Hyman make a protein shake on the Live w/Kelly TV show. I got the recipe and tried it. A lot of chia seeds and coconut and stuff like that. I could barely drink all of it. Also felt a little sluggish after drinking it too.

    I must say that by lunch time I was getting hungry but did NOT feel that usual sugar low /head-ache hunger. I felt really good. Very different than usual.

    I’m very intrigued and will continue to learn all I can about what Dr Hyman is professing.

    Sounds great / Feels great.

  100. Dalal Akoury October 1, 2012 at 11:35 am #

    We absolutely agree with everything in the blog. Many people rely on bad food that are nutrient deprived because they are usaully the cheapest and most available. So many people are on the go all the time and going to get fast food is the most convienent thing for them to do. However; most people don’t realize what they are doing to their body and all the nutrients they are losing and the unhealthy fats they are incorporating. At AWAREmed Health and Resource Center in Myrtle Beach SC, we promote healthy eating and healthy living! We also have a vairty of different supplements you can choose from. Please check out at awaremed.com

  101. David Sain January 13, 2013 at 9:08 pm #

    Thank you for your time & your passion. I am beginning to detox & unjunk my life, starting with food. I am meeting difficulty & frustration; first with deceptive labeling. Any guidence will be greatly appreciated. Thanks, David

    • Profile photo of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff March 6, 2013 at 3:30 pm #

      Hi David,

      Thank you for your interest in Dr Hyman’s work. We would enjoy working with you and providing you guidance. For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  102. Jim January 15, 2013 at 9:02 am #

    I started the 100 days of real food challenge. I wasn’t a horrible eater of highly processed foods before, but I definitely am much more careful what I eat. No refined sugar, only small amounts of honey to flavor plain yogurt or mayby a tiny shot of real maple syrup to flavor oatmeal. No white flour – Only 100% whole wheat bread and tortillas, preferable from farmers market without any un-natural ingredients. No fried food, and only cook with small amounts of olive oil. And lots of fruit and vegetables.
    It’s amazing how many foods are cut out following the first two rules!
    It feels great, best thing I’ve ever done. I also started a ritual of starting off everyday with a glass of water and chia seeds!
    Cheers!

  103. Anthony Serena February 18, 2013 at 12:51 am #

    Where can I procure the last diet. Sometime ago the news was that there would be somethinh in the news about this. Thank you Anthony Serena

  104. Jeramy February 27, 2013 at 2:07 am #

    Seems like u really know quite a lot pertaining to this subject matter and it all exhibits as a result of this blog,
    termed “The Last Diet You Will Ever Need | Dr. Mark Hyman”.
    Thanks a lot ,Nannie from Prime Solar Window Shades

  105. low calorie breakfast April 18, 2013 at 11:20 am #

    There are many low calorie snacks that fill you up that you can snack on each day.

    A simple bar displays your current caloric intake
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    The advantage of shakes is that it does not require you to
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  106. Claudia August 13, 2013 at 1:59 pm #

    Now we just have to get real food subsidized. As long as fresh fruits,vegetables and grass fed meats are as expensive as they are, the numbers are not going to change. Most people cannot afford to eat fresh. The subsidies that are going to soy and corn need to go to small farmers to make real food more affordable.

  107. Tammye Johnson July 30, 2014 at 4:13 pm #

    I have found a eating habit that I can work with. I am not calling it a detox anylonger I am calling it my lifestyle change. I had a pop stomach and had gain a lot of weight. I was in the military at 18 and use to be call the body up until I turned 38. I started drinking alcohol and when I started with this plan 5 days ago I weighed 213, today I am 205. I am going to keep the morning shake for at least 3 days a week or more, and just have a couple of boil eggs for breakfast if not the shake. I am going to keep the raw salad for lunch with meat even if some days I have baked chicken wings, I love chicken, and I am going to keep the steam vegetables for dinner with meat. I am not going to stop drinking alcohol but I am going to curve my habits to 3 times a week. Drink volka which has no caloreis and no too much of nothing else. I don’t even think it has sugar. I will only indulge in crazy foods on the holidays and special occations and then right back to my healthy lifestlye change. I can’t fool myself and say I will never have a piece of fried chicken again, but that is what it will be a piece not a whole bird. Thaks you so much Dr. Hyman I couldn’t have made this change without you and coodles to Dr. Oz, if I didn’t care about him I would never have found the 10 Day Detox Diet Plan. God Bless You Both

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