Eat Fat, Get Thin Course

A guided 21-day program designed by Dr. Mark Hyman to help you bust your fears around fat, boost your metabolism and give you a roadmap for lifelong vibrant health.

DURATION 21 Days

What is a course?

A course is a step-by-step program that includes videos, recipes, wellness coaching and more. You can start or repeat a course anytime. Includes lifetime access.

Overview

In just 21-days, not only are we going to change how you think about fats, we’re going to revolutionize how you eat and how you feel on every level. In this step-by-step program you will learn how we got into this “big fat mess” and how we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy. Join thousands of others who have successfully completed Dr. Hyman’s Eat Fat, Get Thin program.

This program is for you if:
  • You want to conquer your cravings and improve your relationship with food
  • You want to enjoy delicious and nourishing food while boosting metabolism
  • You have brain fog, low energy, extra weight and are ready to learn about the root cause
  • You want to get educated about how to get your blood sugar or blood pressure under control
  • You’re ready to make a lifestyle change that will have lasting results

What’s Included

Each week, you’ll be supported through the program with a structure designed to maximize your experience. A weekly video with Dr. Hyman will give you an introduction to the week and a theme to focus on.

Dr. Hyman provides an overview of what’s in store for the week to come.

Preparation

Preparation
  • Dr. Hyman provides you with a step-by-step guide to help you prepare for success on the Eat Fat, Get Thin program. 
  • In his preparation video, Dr. Hyman guides you through cleaning out your kitchen, gathering your supplies, tracking your measurements and more.

PBS Show

PBS Show
  • Dr. Hyman explains how we got it wrong with dietary fat and busts fears around fat in our diets. 
  • In this PBS program, Dr. Hyman gives you a crash course on the Eat Fat, Get Thin book and provides an overview of the 21-day plan.

Week 1

Week 1
  • Dr. Hyman talks about how we got into this “big fat mess”.
  • Learn the benefits of the healthy fats, supplements and foods you will be eating for the next 21-days. 
  • Dr. Hyman provides tips on how to feel the best in your first week of the Eat Fat, Get Thin program.

Week 2

Week 2
  • Dr. Hyman covers taking your 21-day program further with exercise, relaxation and journaling. 
  • Learn the all of the benefits of exercising and the most effective ways to help boost your metabolism. 
  • Dr. Hyman talks about the effects of stress and lack of sleep on the body while providing tips to fix both of the areas in your life.

Week 3

Week 3
  • Dr. Hyman discusses the importance of continuing the healthy habits you started during the program.
  • Why do we need an emergency food pack and what should go in it?
  • Get tips for staying healthy when eating out or going to social engagements.

Transition

Transition
  • Dr. Hyman explains the next steps after your program and how to choose the best transition plan for you.
  • Learn about the 3 transition plan options that Dr. Hyman has created for after the Eat Fat, Get Thin program.
  • Dr. Hyman talks about the most important habits to stick with after the program to create lifelong habits.

In these 7 videos, Dr. Hyman dives into the myths around eating dietary fat and which fats are helpful and which fats are harmful.

1: Fleshing Out Our Fear of Fat

1: Fleshing Out Our Fear of Fat
  • Dr. Hyman discusses the two common myths that are the basis for the fear around eating fat.
  • Learn the reason why all calories aren’t the same and how this impacts your ability to lose weight.
  • Where did the idea that fat causes heart disease come from? Dr. Hyman explains why sugar and refined carbs are the real problem.

2: The Skinny On Fats

2: The Skinny On Fats
  • Dr. Hyman breaks down the 4 types of fat, their subtypes and explains which ones are harmful to our health.  
  • Learn more about omega 3 and omega 6 fats.
  • Dr. Hyman addresses saturated fat and the myths that surround these foods.

3: The Heart of the Matter - Truth about Fats

3: The Heart of the Matter - Truth about Fats
  • Dr. Hyman sets the record straight about the link between heart disease and fat.
  • Learn more about the history of research around cholesterol and heart disease.
  • Dr. Hyman talks about the right way to eat saturated fat. Learn when it’s healthy and when it’s not.

4: The Truth About Vegetable Oils

4: The Truth About Vegetable Oils
  • Dr. Hyman explains how vegetable oils became the most commonly used oils in the food industry.
  • Learn about vegetable oils and how they affect our bodies and our health. 
  • Dr. Hyman explains how we are eating more omega 6 oils than ever before.

5: Big Fat Food Myths

5: Big Fat Food Myths
  • Aren’t eggs bad for you? Dr. Hyman sets the record straight on eggs and their link to cholesterol. 
  • Is butter bad for you? Dr. Hyman explains that there is no evidence between heart disease and butter consumption. 
  • Is coconut oil unhealthy? Learn about the benefits of eating coconut oil. 
  • Aren’t nuts fattening? Dr. Hyman explains where we went wrong when we started to avoid nuts in our diet.

6: Eating Fat Does Not Make You Fat + Fat Benefits

6: Eating Fat Does Not Make You Fat + Fat Benefits
  • Food is information and Dr. Hyman goes into detail about how the food you eat interacts with your body. 
  • Dr. Hyman goes into the benefits of eating a higher fat diet. 
  • Learn how carbs affect obesity.

7: Beyond Food: Other Causes of Obesity

7: Beyond Food: Other Causes of Obesity
  • In this video, Dr. Hyman addresses the 7 causes of weight loss resistance.
  • Dr. Hyman talks about how genetics, gut health and environmental factors can cause weight gain or weight loss resistance. 
  • Learn tips on how to boost your metabolism.

Dr. Hyman addresses the most frequently asked questions on the Eat Fat, Get Thin program. You can also reach out to our team of wellness coaches here at anytime.

FAQs

FAQs
  • What if I don’t feel good on the program?
  • How can I ease my detox?
  • What if I have digestive issues during the program?
  • I am feeling exhausted on the program. What is wrong with me?
  • I am not losing as much weight as I did in the beginning, what’s going on?
  • I quit coffee cold turkey and feel horrible. Any tips?

In this section, Dr. Hyman shows you how to make his favorite meals and gives a recipe guide to help you get the most out of your 21-day plan.

Ruby Smoothie

Ruby Smoothie
  • Looking for a delicious smoothie? Dr. Hyman makes one of his favorite breakfasts on the Eat Fat, Get Thin plan.

Basic Salad

Basic Salad
  • Dr. Hyman shows you how to make a quick salad for a snack or in addition to any meal.

Quick Herb + Avocado Omelette

Quick Herb + Avocado Omelette
  • Not in the mood for a smoothie in the morning? Try this delicious omelette instead.

Spiced Beef Taco Wrap

Spiced Beef Taco Wrap
  • Dr. Hyman shows you how to make this satisfying meal. It is a great option for lunch or dinner on the 21-day plan.

The Eat Fat, Get Thin supplement protocol has been scientifically designed to provide you with the nutrients you need to support your body throughout the program and beyond.

Energy Plus Pure Pack

These comprehensive daily supplement packets provide energy cofactors, core nutrients, fish oil, L-carnitine and CoQ10. They are designed to maximize energy and boost metabolism during your program.

Probiotic GI

Research indicates that the strains of beneficial bacteria present in this high-quality supplement promote healthy immune balance within the G.I. tract. This is critical for maximizing weight loss, while reducing symptoms of disease.

WellBetX PGX Plus Mulberry

This supplement blends the benefits of PGX with an extract of mulberry leaves to regulate blood sugar and insulin production. Taking PGX is an effective way to reduce appetite and control between-meal cravings.

MCT Oil

Medium-chain triglycerides (MCTs) are a special type of fatty acids that are low in calories, metabolize quickly, and contribute to an enhanced metabolism. Enjoy this oil in your salad dressings, sauces, and more.

Wellness Coaching

One-on-one email access to our team of wellness coaches to provide support for you along your 21-day journey. We are here to help!

Connected Community

We are better together! Join our community of Eat Fat, Get Thin participants to share your wins, favorite recipes and stay connected during your program.

Downloads

EFGT Companion Guide

Take a look into the Eat Fat, Get Thin plan as well as what to eat and what not to eat.

Quiz: FLC / Toxicity Quiz

Take this questionnaire to set a baseline “score” of how healthy you are.

Quiz: Carb Intolerance / Diabesity Quiz

Take this quiz to find out if you have diabesity or are carbohydrate intolerant.

Beyond Food: Key Reasons People Can’t Lose Weight

Learn more about the causes of obesity and weight gain.

The Fat Bible

Learn more about fats and all the foods that contain fat.

How to Work with Your Doctor

This guide will help you understand how to work with your doctor to get the testing that is recommended.

Journal and Measurements

Track your measurements and get your journal questions.

Recipes

Find delicious approved recipes for every meal of your Eat Fat, Get Thin program.

Meal Planner

Get meal plans for each of the three weeks of the program to help get you started and keep you motivated.

Vegan and Vegetarian Guide

This guide will help you make satisfying and delicious vegan or vegetarian recipes that follow Dr. Hyman’s guidelines.

Sign up to get a FREE preview of the Eat Fat, Get Thin Course!

"Dr. Hyman hammers home that fats should be the foundation of our diet, an easy step given the power of the research he presents and his delicious recipes."
Mehmet Oz, MD
“Dr. Mark Hyman has helped thousands of people to lose weight and lead happier, more energetic lives.”
Toby Cosgrove, MD, CEO of Cleveland Clinic
“Finally we can all kick that low-fat muffin to the curb. And get our slim, healthy bodies back!”
Christiane Northrup, MD, author of Women’s Bodies, Women’s Wisdom
“A great read that helps make sense of all the conflicting information we’ve come to believe about including fat in our diets. Dr. Hyman shows, yet again, the powerful role nutrition plays in all of our lives.”
Maria Shriver

Take the Eat Fat Get Thin Course!

Course Plus

$225 (Normally $345)

Buy Now
STRUCTURE
  • Guided Weekly Videos From Dr. Mark Hyman
  • Educational Presentations
  • Recipe Guides and Cooking Videos
  • Meal Plan With Bonus Recipes
  • Eat Fat, Get Thin 21-Day Companion Guide
  • Weekly Journal
  • Comprehensive Tracking Tools
  • Lifetime Access to Eat Fat, Get Thin Course
COMMUNITY
  • Private Facebook Community of 1,000+ Participants Supporting You Throughout Your Program
Support
  • Lifetime Access to Dr. Hyman’s Team of Wellness Coaches
Supplement Kit
  • Energize Plus Pure Pack
  • Multivitamin
  • CoQ10
  • Vitamin D3
  • EPA/DHA
  • L-carnitine
  • Magnesium
  • Probiotic GI
  • WellBetX PGX Plus Mulberry
  • MCT Oil

Course Plus

$225 (Normally $345)

Buy Now

Course

$75 (Normally $135)

Buy Now
STRUCTURE
  • Guided Weekly Videos From Dr. Mark Hyman
  • Educational Presentations
  • Recipe Guides and Cooking Videos
  • Meal Plan With Bonus Recipes
  • Eat Fat, Get Thin 21-Day Companion Guide
  • Weekly Journal
  • Comprehensive Tracking Tools
  • Lifetime Access to Eat Fat, Get Thin Course
COMMUNITY
  • Private Facebook Community of 1,000+ Participants Supporting You Throughout Your Program
Support
  • Lifetime Access to Dr. Hyman’s Team of Wellness Coaches
Supplement Kit
  • Energize Plus Pure Pack
  • Multivitamin
  • CoQ10
  • Vitamin D3
  • EPA/DHA
  • L-carnitine
  • Magnesium
  • Probiotic GI
  • WellBetX PGX Plus Mulberry
  • MCT Oil

Course

$75 (Normally $135)

Buy Now
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"I am so happy! My main goal in the March challenge was to feel better and get in better shape so I can keep up with my teenage son. I lost about 7 pounds which is great. I am going to lose more weight so I will stick to the program and do the May challenge. The biggest change I saw aside from having more energy was my blood pressure. I had high blood pressure and now mine is 95/67 and insulin is totally normal."
- Nicole J. Anderson
"I am very pleased with my results, down 8 lbs, pants are definitely looser. The best part is, I feel better. No more bloat, constant cravings for junk. I am totally satisfied with this way of eating forever! I have multiple Health issues, Crohn's, Type 2 Diabetes, afib and I feel all have improved. Kudos to the EFGT Team, Dr Hyman and all of the community...We are stronger together and you all have helped me in this ongoing journey!"
- Rebecca Myers
"I have been very impressed with this program. I lost 8 lbs, 1" from my waist, and 4" from my hips. On top of all of that, I feel great -- good energy level, calmer, and more focused. I have enjoyed reading about your stories and being a part of this group. Awesome experience!"
- Pam Farmer
I haven't felt this good in a number of years. I have no pain, no inflammation, no hunger, and my head/brain is more clear than I could ever have imagined! The food is great and I am completely satisfied! No hunger! No cravings! Much gratitude to the EFGT team!!
- Donna Stone