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Most people think they’re healthy… until they look under the hood.

In this episode, I’m joined by Dr. Rhonda Patrick to unpack some shocking stats:
🔹 67% of people tested had at least one nutrient deficiency
🔹 Low omega-3 levels can be as risky as smoking
🔹 Just three weeks of soda can spike inflammation and bad cholesterol
🔹 Ultra-processed foods are silently reshaping our health—and our kids’

We also dive into the powerful science of phytochemicals, broccoli sprouts, detox pathways, and why plants may be the missing link to longevity.

This one’s packed with actionable science you won’t want to miss. 

An 85-year Harvard study—the longest study on human happiness ever done—found something incredible...

The number 1 predictor of long-term health wasn’t wealth, fame, or even genetics. It was the quality of relationships.

That’s exactly why I created The Hyman Hive—a place where you don’t have to navigate your health journey alone.

You don’t have to figure it all out alone.

Join us here:  https://drhyman.com/pages/hyman-hive 

Something new is coming… and I need your input.

I’ve spent decades diving deep into the root causes of disease—how food, environment, stress, and modern medicine shape our health. 

But I realize something: science is nothing without stories.

So, I’m about to record something different. A human interest story—one that helps you imagine your own health journey and understand how I became obsessed with functional medicine, root-cause healing, and fixing our broken system.But I want to make sure it resonates. 

What questions do you want answered — about me, my health journey, functional medicine or healing chronic conditions? Or anything else that you’ve been wondering? I can't wait to hear from you:  https://docs.google.com/forms/d/e/1FAIpQLSdGozje09Gtr1Yqs-pcWPSV8ASjQR0NjtkHmTNmOhrfvm7FYQ/viewform?usp=dialog 

Chick-fil-A, we need to talk.

What if I told you that your "chicken" is marinated in MSG, coated in aluminum-based additives, fried in petroleum-derived preservatives, and topped off with artificial dyes?

Here’s what’s really inside:
– MSG & flavor enhancers: Overstimulate brain cells and disrupt hunger signals.
– TBHQ & preservatives: A petroleum-based chemical linked to immune dysfunction.
– Aluminum additives: Associated with neurotoxicity and long-term health risks.
– Artificial dyes: Linked to hyperactivity, allergies, and potential carcinogenicity.
– High fructose corn syrup: Fuels insulin resistance, fatty liver, and obesity.
– Trans fats & refined oils: Increase inflammation and heart disease risk.

This isn’t real food—it’s an inflammatory cocktail designed to hijack your taste buds, disrupt your metabolism, and fuel chronic disease. Your body isn’t a chemistry lab. It needs real, whole foods to thrive.

Would you still eat it after seeing the ingredients? Drop your thoughts below. 

Exercise is one of the most powerful medicines we have—and it’s completely free.

Exercise strengthens your body’s defense system. 

It improves circulation, allowing immune cells and nutrients to travel more efficiently throughout your body. It also enhances lymphatic flow, helping flush out toxins and waste that can compromise immunity.

Ever curious why you feel happier after a workout? Exercise reduces stress hormones like cortisol, which, when chronically elevated, can suppress immune function and increase inflammation.

Chronic, low-grade inflammation is at the root of nearly every modern disease. But regular, moderate exercise has been shown to lower inflammatory markers, helping your immune system focus on real threats—not triggering unnecessary alarms.

About 30 minutes of moderate exercise most days of the week is enough to boost immunity without causing excess stress on the body.

So whether it’s walking, strength training, yoga, or dancing in your living room—move your body daily. 

What if your friendships impact your health more than you think? 

In my latest conversation with  ‪@SimonSinek‬ , we dive into the science behind friendship and health. Did you know you're 170% more likely to be overweight if your friends are? 

We explore why community is the ultimate biohack, how loneliness can be as harmful as smoking two packs of cigarettes a day, and why getting healthy is truly a team sport, and so much more.

This episode is packed with insights on how your social connections could be the missing piece to better health and longevity. Don't miss it: 

Sleep isn’t just about feeling rested—it’s the foundation of your metabolism, brain function, emotional stability, and even how long you live.

In this episode, I sit down with world-renowned sleep scientist Dr. Matt Walker to break down:
🛏 Why waking up at the same time every day is more important than total sleep hours
🧠 How poor sleep rewires your brain, making you more impulsive & emotionally unstable
🍽 Why sleep deprivation makes you crave sugar & store fat
💡 The real reason your phone is ruining your sleep (hint: it’s NOT just blue light)

If you’re skimping on sleep, this episode will change the way you think about rest forever.

WATCH HERE: 

73% of U.S. adults are overweight or obese.

38% of teens between 12 and 19 years old are prediabetic.

Let that sink in for a moment…

When I graduated from medical school, prediabetes in teenagers was virtually nonexistent. Today, it’s a glaring symptom of a broken food system and the devastating impact of poor nutrition.

The recently released 2025 Dietary Guidelines Report highlights how ultra-processed foods, sugar-sweetened beverages, and nutrient-poor diets are driving this crisis.

These foods hijack our biology, disrupting hunger signals, increasing fat storage, and fueling chronic inflammation—key factors behind skyrocketing rates of obesity, diabetes, and cardiovascular disease.

But the problem goes beyond individual choices.

Socioeconomic disparities limit access to healthy food, while aggressive marketing of sugary and processed foods targets the most vulnerable—our children.

Here’s the good news: We know what works.

The evidence is clear—nutrient-dense, whole foods can transform health. Diets higher in vegetables, fruits, whole grains, nuts, legumes, and high quality meats are consistently linked to better health outcomes, from reducing cardiovascular risk to preventing type 2 diabetes and supporting cognitive health as we age.

It’s time to rethink how we eat—and how we support equitable access to nutritious food for everyone. 

Sitting for hours at a time doesn’t just affect your energy—it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health. Frequent, intentional movement throughout the day—what my friend Dr. Rhonda Patrick calls “exercise snacks”—can be a powerful tool to improve blood sugar control, especially for those of us with sedentary jobs.

How will you fit this into your day? 

Happy 2025! 🎉

You don’t need a gym membership or expensive gadgets to transform your health—simple, consistent habits can make a profound difference.

Health doesn’t have to be complicated. Focus on these fundamental steps, stay consistent, and give your body what it needs to thrive. Simple changes create lasting results.