Body 12 min read

7 Mark Hyman Diet Tips For Unstoppable Health

by Mindvalley February 21, 2018

Have you ever heard of the Mark Hyman diet?

If not, don’t worry.

In this article, we hope to use the outstanding work of Dr. Mark Hyman to revolutionize the way you think about health.

There are so many people today who are struggling with their health. Whether they struggle with weight and fitness or deal with chronic disease, maintaining good health is a struggle for people of all ages and backgrounds.

But one of the most difficult parts about maintaining your health is the fact that many people don’t realize they are unhealthy until they notice symptoms or side effects of disease.

This is not how you want to live.

There is a difference between chasing symptoms and actually taking care of your body.

You want to focus on keeping your body as healthy as possible so that your system can stay up and running the way that it should be. This way, your body can heal itself as it was designed to.

This is the foundation of the functional medicine movement, which encourages people to take control of their health by giving their bodies what they need to thrive.

mark hyman books

What Is The Mark Hyman Diet?

The most powerful medicine is at the end of your fork. Food is more powerful than anything in your medicine cabinet.

—Dr. Mark Hyman

At the forefront of the functional medicine movement is Dr. Mark Hyman, from the Institute of Functional Medicine. Mark Hyman is an MD and doctor of functional medicine, as well as a best-selling author of over 10 books on diet, health, and functional medicine.

The Mark Hyman diet, which was made famous by his book Eat Fat, Get Thin, has helped thousands of people learn how to change the way they look at fat.

Hyman revealed that there’s a big difference between unhealthy fats and real, wholesome, healthy fats. The Mark Hyman Diet encourages people to eat real food to take care of their bodies and maintain their health.

Is Dr. Mark Hyman keto?

While Mark Hyman recognizes the power and health benefits of the keto diet, the Mark Hyman diet is somewhat different.

Mark Hyman describes his diet as a cross between paleo and vegan. He calls it: the Pegan diet.

What can you eat on a Pegan diet?

The Pegan diet combines elements of both paleo and vegan eating.

Mark Hyman’s diet focuses on the whole, plant-based foods that are the focus of vegan eating. But you also throw in nonindustrial meat, fish, and honey that’s accessible through paleo eating.

So, what can you eat? Well, essentially, you eat vegetables, fruits, nuts, seeds, meat, fish, and eggs. And you avoid dairy, grains, legumes, sugar, and processed foods.

Dr. Mark Hyman
Dr. Mark Hyman speaking at Mindvalley’s A-Fest

What supplements does Mark Hyman recommend?

Following Mark Hyman’s diet means you should be able to gain most of the vitamins and minerals you need from your food.

But to help make sure you’re at the top of your game, consider adding vitamin D3, Omega-3, Magnesium, Chromium, and PGX into your daily routine.

What can you eat on the 10 day cleanse?

Mark Hyman’s cleanse, The Blood Sugar Solution 10-Day Detox, is based on Hyman’s assertion that low insulin levels are the key to lasting health (and weight loss).

And a full 10-day reset may be just what your body needs.

On The Blood Sugar Solution 10-Day Detox, you must eliminate all grains, sugars, beans, legumes, coffee, and alcohol. Basically, anything that spikes your blood sugar levels.

The 10-Day Detox closely follows many of Mark Hyman’s diet protocols but bumps them up another level with supplementary lifestyle changes that include digital detoxing, Epsom salt baths, and daily exercise. 

If you’re looking for more on this topic, be sure to explore Mark Hyman’s books on the subject, including Eat Fat, Get Thin.

7 Dr. Mark Hyman Diet Tips To Change Your Life

Nothing tastes as good as health and longevity feels.

— Eric Edmeades, Author of Mindvalley’s WildFit Program

Ready to tackle a few of Dr. Hyman’s diet and lifestyle tips?

Here are 7 ways to incorporate some greater health into your daily world.

dr mark hyman diet

1. Get rid of the sugar

There is perhaps nothing as dangerous to your health as sugar.

In his book, Eat Fat, Get Thin, Dr. Mark Hyman goes into great detail about the impact that sugar can have on our bodies and our health.

Americans are eating more sugar than ever before and the problem is that sugar increases our body’s insulin production, and insulin freezes fat.

Not only does sugar cause us to hold onto extra fat, but it can also increase our chances of getting acne, cancer, diabetes, and Alzheimer’s.

Sugar is everywhere, especially in processed foods. But according to the Mark Hyman Diet, sugar should make up less than 10% of our diet.

Start paying attention to how much sugar you eat. You may be surprised to find just how much you consume on a daily basis.

2. Add more fiber

Fiber is such an important part of our diet, yet the average person simply isn’t getting enough.

According to Dr. Mark Hyman, in Eat Fat, Get Thin, when Americans were eating more natural, healthy foods, we used to get, on average, around 150 grams of fiber per day. Now, the average person is only getting around 8 grams per day.

Fiber can be found in a number of natural foods, especially vegetables and leafy greens.

In fact, according to the Mark Hyman Diet, a great way to make sure that you are getting enough fiber in your diet is to make sure every plate you eat is made up of 75% vegetables.

You need to avoid soda at all costs.

Dr. Mark Hyman literally refers to soda as liquid death because it really is that bad for you. Soda consumption is the number one cause of obesity in children. Drinking just one can of soda can increase the risk of diabetes by 65% for children and by 80% in women.

Mark Hyman's diet

4. Consider a detox

Want to reset your system and get rid of disease symptoms? Consider a detox.

While many people are understandably apprehensive about detoxes, they are one of the best things you can do for your health. And, they aren’t just about losing weight, they are all about flushing your system and removing all of the chemicals that are impacting your health.

In his book, 10 Day Detox, Dr. Mark Hyman suggests just ten days to reset the entire system and promises you will start feeling and seeing the changes. In fact, according to Hyman, his readers saw on average a 62% reduction in their disease symptoms.

5. Avoid soda at all costs

This  ties into avoiding soda, but it is such an important part of Dr. Mark Hyman’s diet suggestions, that it deserves a spot of its own. There are so many people who think that just switching to diet soda, or zero-calorie soda, or just having soda every once in a while is enough of a change.

This is not enough.

You need to avoid soda at all costs.

Dr. Mark Hyman literally refers to soda as liquid death because it really is that bad for you. Soda consumption is the number one cause of obesity in children. Drinking just one can of soda can increase the risk of diabetes by 65% for children and by 80% in women.

dr hyman diet

6. Get an oil change

One of the easiest ways to make some positive changes in your health is to start with your oil. We use so much oil each and every day, especially when cooking, but many people are using the wrong type of oil.

Remove the other cooking oils in your home and add coconut oil and extra virgin olive oil to your pantry. These are the oils that you need to cook with.

So many people have a fear of fat, because they think they will gain weight.

However, most people need to be eating more, healthy fats in order to not only get healthier but to maintain a healthier weight. This is the entire premise of Dr. Mark Hyman’s Eat Fat, Get Thin book. Don’t be afraid of fat, or afraid of oil, just make sure you are only consuming the good stuff, not the bad.

7. Take supplements

Not everyone subscribes to the idea that you should take daily supplements, but you should be taking the right supplements every single day.

By working with a functional medicine doctor like Dr. Mark Hyman, you can get more personalized insight on what supplements you need to be taking to address your specific health issues.

However, there are some supplements that everyone should be taking to stay their healthiest.

It is always best to try to get your nutrients from real, healthy foods instead of pills, but there are still three supplements everyone should be taking: a good multivitamin, a fish oil (for Omega 3) and vitamin D.

Other general supplements to consider for better overall health include: green tea, black pepper, resveratol, circumin, carnitine and lipoic acid.

Keep these 7 essential health tips in mind if you want to start naturally improving your health by eating the right things and avoiding the wrong things in your diet.

For more information by Dr. Mark Hyman on the intense importance of food, check out his brilliant talk about Mindvalley’s A-Fest Greece:


Ever Wondered Why Diets Don’t Work?

The idea that modern diets improve your health is a myth.

When we go on diets, we want to feel healthier, happier, and fitter.

Unfortunately, that doesn’t always happen. In fact, 95% of people who went on diet programs say it didn’t work.

The problem is, these people were duped into the diet myth.

The myth is that to be healthy, you need to eat less, or focus only on specific food groups.

But these methods don’t address the real problem – the fact that we’re not getting all the nutrition our bodies really need.

If you want to develop true, lasting health, then join Eric Edmeades, The Creator Of WildFit, Mindvalley’s Most Successful Diet Program, In This FREE Masterclass, Where You Will Learn:


The true definition of the word ‘diet’. When you understand this simple fact you’ll realize why most diets don’t work and what you should do instead to reclaim your health and correct your weight.

✅ Discover how Vishen Lakhiani got slimmer, fitter, and stronger in his 40s than he was at 27, in just 8 weeks — without changing his exercise routine or calorie restriction diets.

✅ The simple science behind why we eat what we eat, and a powerful-yet-simple trick to curb your cravings and rewire your brain to eat healthy.

Register Now To Experience A Life-Changing Transformation Of Your Health & Fitness!

So, have you ever read any of Dr. Mark Hyman’s books? And which of these health tips would you like to incorporate in your daily food habits? Let us know in the comments below.

by Mindvalley
Mindvalley is creating a global school that delivers transformational education for all ages. Powered by community. Fueled by fun. We are dedicated to ensuring that humans live happier, healthier, and more fulfilled lives by plugging in the gaps that conventional education failed to teach us. We do this by organising real-world events around the world and producing world-class quality programmes in several areas of transformation, including mind, body, and performance.

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