STOP EATING These Foods To Burn Belly (Visceral) Fat TODAY! | Mark Hyman

[@disnalee]

I believe what Mark says bc I was a, T2D. i avoided grains, sugar, seed fat and process foods. It changed me when i changed my diets. Yes i am off my diabetes meds. My weight from 165 to 115, A1C from 8.93 to 4.5, glucose from 199+ to less than 100, and from dress size 16 to a 1. Its so good being med free!!!

[@disnalee]

@@laurelledubois at some point in our life your body may not be able to support the high carb diets. You will notice some changes and see the results if you pay attention to your body. Sugar are empty caloric. You do not need sugar to survive, eat real foods. By eating real foods and low carb diets, you will see results of your overall health and wellbeing. For years I thought eating high carb diets didnt do harms to my health and eating sugary foods but over time my body gave out. It could not support such diets but i didnt know any better so i did diets to loose weight but none helped. I was obese for many years and gotten a disease from it. I had to take meds for the rest of my life. After learning what cause it and how to go about changing my situation, i changed my diets. I quit eating the same foods that got me to nowhere. I avoid sugar, seed fats, processed foods, bread, grains, and corn. Yes i quit eating them and my health seem to improve. I am no longer on any meds. My bp is norm 117/70, A1C 4.5, glucose 100 or less, weight 115, and dress size 0-4. To me i will continue this diets bc it works for me. It takes dedications and focus. Our body can tell what works or nor, just look at the end results. Now friends, coworkers, and people see me, they ask if i am sick or what is wrong with me, why i am so skinny...? I just tell them i changed my diets and eating real foods none of them highly processed foods. They tell me they will not quit bread or sweets for anything. I see diet coke or diet soda they consume to loose weight but takes their meds daily too and still has pain but they could not figure it out why they are where they are and the pain never go away. I am 50 at 5' 1", 115 pounds and med free. All i did was low carb diets, fasting, and exercise to maintain this body. I do what works and eliminate what doesnt work for me. Good luck

[@haroldjohnson8201]

That is awesome!!

[@foxiedogitchypaws7141]

Great! Share how hard it was to change your diet or what do you do to help get it off . 🤗🐕☀️

[@dreamingoftacos4388]

Great job! You're disciplined with your diet. I eat low carb/keto OMAD 4 days a week and water fast the rest of the time. I feel fantastic! Already lost 8 pounds fat in a few weeks.

[@Roda45Crossfit]

Do you mind me asking: How long did it take you to lose the weight and what kind of exercises did you couple that with the diet change ?

[@Timmerrr23]

In 1 year lost 90 lbs. Got off 14 medications from blood pressure heart diabetes mental health to stomach etc.. All levels are the best I've had in my life I'm 46. This is what I did. Absolutely no sugar or any artificial sweeteners in fact I only drink structured spring water and use it in coffee tea and a splash of milk. I rarely eat white jasmine rice or potatoes. I eat mostly veggies and chicken sometimes fish. I eat beef occasionally when I feel like I need to and beans. Life is drastically I mean drastically different. I sleep well and have an overwhelming literally overwhelming reserve of energy. I wake up at 4am and most days do not sit down until 8pm. Even if I'm reading I'm standing or walking or pacing. As for exercise lol I just started. I did this instinctively after coming back to full consciousness after a stroke that left me disabled for over a year. One day it's like the light just came on much brighter. I can't even understand these days why people even like sugar . I look forward to and crave fresh foods. I eat fruits citrus fruits mostly but I'm a pomegranate junky some days lol. It's hard at first for a few months but I promise it gets not only easier but it becomes nirvana. ♥️

[@move3spaces246]

Good to hear! Agree! Im on keto now and being eating better for last month. Ive lost 6.5 kilograms(14 pounds). I dont eat any sugar, rice, bread or gluten. I eat any vegetables, any meat, mainly fish, any nuts and only berries. Once I finish keto I plan to eat rice and some other fruits on ocassion because Keto does get boring. But I really never want to go back to eating processed foods, sugar and gluten. I also walk 7000-15000 steps per day unless. Keeping active reduces stress and improves mindset to give you willpower snd motivation.

[@Timmerrr23]

@@move3spaces246 once you have a realization and see the possibilities and feel the difference in thought processes you've won. The world becomes as plyable as the body. Congratulations

[@mizanbeg7003]

Good

[@WheresNaldo]

Congrats on your journey! What other fruits are you eating?

[@Timmerrr23]

@@WheresNaldo thank you. lemons and oranges, berries occasionally apples.

[@GGENTRY0003]

This definitely has to be what is wrong with me. Because I exercise & get anywhere from 15-20,000 steps a day. I am active from 4am til 8 or 9 pm. I am over weight & never lose a pd. I don't feel like I eat a lot. So I am going to change what I eat and only eat the natural foods. I will be 50 this year. Wish me luck!

[@mignonvandewiel347]

Try intermitted fasting, it worked very well for me

[@vickiroberts3469]

Good luck! Keep us posted! 🙏

[@deannechrystal5089]

You can do it!!!

[@carriecarter-f2x]

We have been told so many wrong steps since the 80's. We can over complicate it for sure. Just eat your protien. Fats and fiber and walk. It will make all the difference. You can add anything else you want to try after you get those basics down.

[@roksanaskorupa]

Nothing is ever wrong with you. Keep your good choices up :)

[@susandvorscak339]

My bioidentical MD told me for seniors, to fast and only eat in a 4 to 5 hour window. I did this and have been able to keep off 70 plus pounds for the last 3 years. I drink lots of filtered water, take electrolytes and enzymes for digestion aid and pro-prebiotics. I am near 69 and rock climb! I feel great. I am also carnivor. I am not hungry any more. Thank you for your info. It keeps me motivated. As a side note, I am 5' 3", I used to be 208 lbs, had two replaced hips and knees. Apnea is a thing of the past. I wear a size 4-5 size jean. I keep fit, use a far infrared sauna and keep my fascia smooth by fascia blasting. Its a process. Food can hurt or it can heal. I choose health! Thank you again!

[@arlenegarza4353]

What kind of fiber do I take how much

[@DebbieChin-d7k]

I am over 50 and am trying this too, eating only between 10-7. tough b/c i have kids. but so far have lost a few pounds and kept it off. after 7pm i drink water if i feel snacky.

[@arlenegarza4353]

@@DebbieChin-d7k yes it keeps the insulin resistance down. I'm terrible I'm always eating after 7pm. I try but can't seem to get eating at 5pm

[@catrispoli2]

Following Mark Hyman I stopped sugar and white flour. Lost 25 lbs, stopped my diabetic meds and first A1c 3 months into my lifestyle changes was 5.8, without Metformin. I can’t thank you enough!!!

[@rileymcintosh4852]

Congratulations

[@yvonnerees7589]

👍👍👍👍💯💯💯💯💯❤

[@МаринаБойко-о6з]

I'm 59 years old. Last year I completely changed my diet to a low-carbohydrate diet. What has happened since then? I lost 22 pounds of weight. I lost all my belly fat. I threw my hypertension pills in the trash. I went off the cytostatics. I got my rheumatoid arthritis under control. I am eternally grateful to God for sending us doctors like Mark. And for the fact that we have the Internet, thanks to which we can hear from these doctors. I forgot about the online translator. 😄 I don't speak English.

[@richardlawson6787]

This isnt new information...way back in the 1800s many medical journals pointed out sugar makes you fat not real food

[@cord11ful]

Your English is exemplary!

[@normavazquez1396]

​@@cord11fulOr used an excellent translator .

[@519stream3]

What surprising is that a western doctor understands this. The current way or fighting diabetes is pretty much like the western way of fight against terrorism. It is the western behaviour including the fight which pretty much genocides that causes the terrorism. And the west keeps fighting which causes more and more terrorists. It's the western stupidity syndrome. Amazing this idiot actually is different.

[@jeffconley819]

Congratulations 👏👏

[@Thewizardofprog]

In twenty eighteen I almost died i had a quintuple bypass And a partial foot amputasian I was on insulin three times a day and seventeen pills I had been diabetic for at least 30 years and never really took care of it. I was extremely heavy at 1 time, well over 300 pounds. I am 6' 4 I changed my diet in 2016. I became vegan. I dropped so much weight it was incredible, but I did so much damage to my heart. And my body that I had to go through what I had to go through With my heart disease. I continued on my plant based journey, and now i'm 195. I've been that way for the last 5 years. I used to wear a 4X shirt now in mediums. I went from a 46 down to a 32. My only regret is. I should have done it a long time ago. I would have saved myself all this heartache. I left the hospital, and I didn't look back for 3 years. I recently went back to the heart specialist, and they put me through so many tests and after 2 weeks of going through all their tests because they were certain I Was Gonna have problems not seeing a doctor for so long that they confirmed that my heart disease was totally gone. They were totally amazed. Fast forward 2 weeks later I fell playing with my dog and I broke my hip. I went into the hospital, and they were looking at my records, and the Surgeon came out and asked me if I was the person that was in this hospital back in 2018. And I confirmed it was me. I asked him why, and he said when they ran some test, they didn't see any heart disease. I told him what the other doctor had just told me. He was also amazed. It's amazing just changing with you put in your mouth Can change your life. I feel better now than I've ever felt in my life. Although I am Still a couch potato But I guess that still makes me plant based..😁

[@Thewizardofprog]

I forgot to add I'm not on insulin anymore. i'm down to 3 pills a day and working Towards not having any pills.😊

[@17hinton53]

Amazing journey! You're an inspiration. Keep up the amazing lifestyle :)

[@MsBeautytoons]

Wow! Thanks for sharing that amazing journey! So pumped for your lifestyle changes and continued success!

[@beemikeme]

Working out is hard to do while sitting on a couch is EASY. Being in shape is an effort that is WELL worth it! Okay, now that you have gotten this far, time to NOT be a couch potato!

[@Jonases_20]

​@@Thewizardofprogim so happy for u babe

[@gee3883]

This is the kind of stuff that needs teaching in schools.

[@scottcoleman5088]

Understand the systems wants people dead. So they don't have to pay for them. Whether they're on welfare, so security or medicare. This system wants people dead understand this.

[@michaelmelamed9103]

They don’t even know how to read or do simple math and don’t know what geography is 😂

[@judyannkiwi]

This begins with the mom cooking meals for the family and sharing healthy eating habits with her children. Look at the grocery stores with children overweight like the parents and notice that they are buying tons of cereal sodas snacks ...

[@rileymcintosh4852]

​@@michaelmelamed9103you are absolutely right about that, the dumbing down of our society especially our children in America is horrendous at best

[@rileymcintosh4852]

​@@judyannkiwiyour right and in my mind it's nothing but child abuse pure and simple,we need to educate ourselves and pass this on to our children, for they are our future

[@bonniegonzalez2926]

I started August 1 2023 and have lost 38 pounds. I've shared this with several people, my son , my husband , several cousins, and some friends. I will find out how many pounds we've lost altogether and post it. We are always encouraging each other. This has been a life changer for all of us. Thank you so much.

[@Rockerlady]

What is your typical daily diet? Low carb?

[@roxannedaly279]

q😅❤

[@GailMcGuire-wi5kk]

What do you eat every day

[@pennyjeffrey5642]

Yes please share

[@MrRichard57000]

@@Rockerlady quit sugar/soda/and eat whole foods...thats key.... when you quit with the sugar your gravings to it will drop dramatacly

[@ronaldoarcher4522]

Lost 130lbs in 8 months through intermittent fasting, keto and high intensity weight lifting and 6 miles of biking a day

[@GenRN]

Wow! That is amazing! Congratulations!

[@funmidash3590]

Pls how did u do that?

[@GQ15RT]

🎉🎉🎉 Congratulations!!! That’s a huge accomplishment!!! 👏👏👏

[@ElizabethHawks-ct5ef]

Plz tell me how you did it and plz be to the point

[@GenRN]

@@ElizabethHawks-ct5ef they literally told you.

[@GuitarsAndSynths]

I quit drinking juice and cut way back on fruit and grains. More protein, fats and water. Feel 10x better too.

[@willemvanriet7160]

LOVE how Dr Hyman does not pull any punches!

[@anthonykelly3175]

Biggest life hack I ever did was change my diet to two eggs in the late morning and got rid of all fruit juices and cereals

[@Maintainingabadtrip]

Major benefit with such subtle changes shows how toxic much our “food” is.

[@kristenmikula5561]

Yes!! Many years ago my mom told me if I ever want to get my weight under control I need to quit the cold cereal. That was indeed the first step toward better health for me.

[@danieldenton5721]

Breakfast i eat 6 eggs and 6 pieces of bacon with water as a drink. 0 Carbs. For dinner I have a meat dominant meal 90% with 10% vegetables. Lost 30 lbs in 4 months

[@mmaybrown]

Keto​@@danieldenton5721

[@BarbaraMiller-ws7di]

@@kristenmikula5561we by

[@wendieo5146]

When you feel like a late night snack, drink a glass of water. It makes you forget the snack and often we need more water. No calories. Win!

[@jagodah1130]

I take pinch of Celtic salt and glass of water ( I like warm )

[@cornypinkuni9519]

Yes and if still hungry opt for protein rather than sugar

[@gracedeamaral3933]

@@jagodah1130 you have to understand. I know they’re saying Celtic salt is good for minerals but it is a rock. We are eating rocks so salt is very bad for us very bad. I don’t care what kind of salt it is. It’s pink Himalayan salt is not good for us because it is a rock. It comes from a rock.

[@gracedeamaral3933]

I’m not getting enough calories, but I’m eating and trying to eat good foods which is fruits and salad greens which helps inflammation and you don’t have pain. I did good for three months. My body went to a detox which I hurt really bad but I hurt anyways so it didn’t matter and then after that month was over my body started feeling better and I had no painand all I did is change my diet, raw fruits and raw greens

[@cornypinkuni9519]

​​@@gracedeamaral3933I tried that raw food angle too. I do better with an animal based diet that includes protein and healthy fat such as butter, coconut oil. Plus a little bit of fruit and steamed greens on the side. I feel the absolute best when I eat beef or lamb or eggs or bacon and eggs for every meal. Anything else and inflammation flares up, even from vegetables or a few bites of wheat.

[@crh251]

Sadly my sister-in-law passed away from pancreatic cancer last year. There are many causes, but I do think sugar plays a huge role. If 50% of people are insulin resistant over the age of 65, i think we all need to be careful. Insulin resistance is basically pre-diabetes. The key is to become insulin sensitive. If you’re menopausal, you’re chances of becoming insulin resistant goes way up. Good luck to everyone! Thank you Dr. Hyman for an informative show.

[@jj-bp3fr]

It's mind boggling how people can't stop eating sugar. I can't even take a small bite of any type of cookie because it makes me sick, the sugar is poison, so it's hard to imagine how people eat sugar even when they know it can kill them.

[@kathleenking47]

Sorry for your loss😢 I've heard, that smoking also causes pancreatic cancer. I know someone NOW who has it. Shes hanging in there..but may have a once in a while😵 My sister died from lung cancer at 58

[@kathleenking47]

@@jj-bp3fr sugar is ONLY for certain times NOT EVERYDAY I think green tea🍵 also helps with insulin resistance

[@kennethhofman9608]

​ 16:13

[@cesarq6011]

I share this with my parents & friends, they react like any American would, like it’s a boring lecture. Now that I’m thin & ripped, they call to ask questions. It’s better to show it than to talk it. If you’re watching this, you’re already in the top 1%. Americans don’t know & don’t care on how their body/mind works.

[@Back2theWoods]

We take better care of our automobiles yet the automobile has replaceable parts…

[@armandoruiz8758]

The U.S government is actually using the name of the continent to its citizens and country. We are U.S. citizens. Citizens of the United States. The United States is a country but America its not a country America its a continent of 35 countries. The whole entire continent was already named America 269 years way before the United States of America became a nation or even existed. Everyone on the American continent is an American likewise Asia are Asians, Africa are Africans and Europe are Europeans

[@rileymcintosh4852]

Congratulations cesarq, the proof is in the pudding or lack of pudding lol, seriously good job

[@JCX-9]

I was eating all the right food and no sugar, starches of any kind mostly meats and vegetables i don’t eat rice or spaghetti either. But was eating lot of fruits, well come to find out the fructose is what kept my belly that wasn’t coming down no matter what. Fructose is just as bad as eating sugar not any better for sure it messes with your insulin which pretty much screws up lot of things in your body like gives you fatty liver etc. I have since gone cold turkey on the fruit because i was feeling i might be having some symptoms of diabetes after listening to these podcasts i knew i had to get off my bad addiction. It’s been about a week and i already noticed my stomach is getting flatter every day. I don’t have the bad symptoms i had before, like making trips to the bathroom at night, and feeling more tired in the morning with no energy. I sleep better and that has lot to do with overall energy. The only thing i will eat is berries, specifically blueberries. They have a very low glycemic index.

[@lovetoyoutoo]

Thanks for this... Its all true ..

[@elizabethdemilio5334]

Dr Hymen the most relatable Doctor I have listened to, or have seen in my lifetime of 63 yrs young/old. This is excellent Podcast! Thank You!😊

[@seti48]

The Doc looks a lot like Jon Stewart! Doppleganger? Whaaat?

[@generationx9294]

Yes - Jon Stewart! You nailed it! 😄

[@Nita-uu4nj]

​@@generationx9294But please, don't hold it against him.😅

[@SutekhDaSteemroller]

Jewish

[@amc3463]

Not even

[@marlenedoumanstettler4582]

Is it ok to take vitamins when one fast

[@maryf259]

MD’s can’t teach their patients what they have not learned themselves in medical school. But we need to start education much earlier, when people are still kids…bring back home economics to our schools and focus on nutrition! We should not be waiting to hear all this after we have developed chronic illnesses, we need to hear it much sooner. I wish Dr. Hyman and others like him would focus on getting this information into public schools…that’s where it really needs to be; reach kids (and by default, their parents) before they ruin their bodies.

[@rileymcintosh4852]

Great idea and good point

[@aliciasmith5628]

The story about the 55 yr old woman that turned her health around was very Motivational to me. Thank you for this wonderful information ❤

[@marcysikes]

I am so glad to see this! My husband has been trim most of his life. Over the last 10 years he has gained a lot of belly fat. He is 72. I look at his golf buddies (in same age bracket) they all have big bellies. He says none of his doctors have said anything to him about his belly. He knows he eats too many sweets and bread. I hope this video will help him to make some important changes to his diet. I don’t say much to him because he never criticized me when I was overweight. I also know I could not stick to a diet until I got scared. That was my motivation. I went on Keto and lost 60 pounds in a year.

[@songsofthecentury3909]

If you fasted you could have done it in 2 months.

[@CopingwithGrattitude]

Did you use keto strips for checking you were in ketosis?

[@marcysikes]

@@CopingwithGrattitude I used the strips the first time I went on Keto. I’m not sure how accurate the strips were. I never did go into ketosis. However I did lose some weight and my labs improved. This time around I have not checked for ketosis. I have stuck to my diet for just over a year. I know I should have lost the weight faster and would have if I had done more fasting. Still I am happy with my results. I am learning to maintain now.

[@wendyfreeman32]

​@@marcysikes brilliant Marci. I love reading people who beat the unhealthy food trap. I went carnivore as the veg and salad foods were messing with my RA. The amount of simple carbs in food today is a silent killer. Best wishes to you and much success, you deserve it ❤

[@dakotarepublic3997]

I would hope my wife would say something to me if she noticed i looked unhealthy and overweight.

[@traveladdictsanonymous]

Thank you for your work. Eye opening. I don’t eat much added sugar but I drink wine. What I was not aware of was that between 8-10 pm my 1-2 glass of wine is rising my insulin and it keeps me overweight. That one change alone is working! Thank you again.

[@michelesnoopy]

I'm 62, on keto 16:8 since 2 months and I can already see my feet again, lost extra weight too. Whenever I feel the need for sweet which is not often (only after the meal at 7pm) I eat a small piece of dark chocolate. Many thanks for what you do 😘

[@gamersanonymous4me131]

Its easy to make your own fat bombs (keto chocolate). 1/3 cup Coconut oiled (heated until liquid), 1/3 cup of peanut butter, 1/3 cup of cocoa powder, a little salt, a little vanilla, a tbsp erithratol, a sprinkling of stevia powder (to taste for sweetness), chopped almonds, chia seeds (makes it rice crispy like) and mix it and put in freezer. IT IS GREAT as a choclate bar Keto substitue. Initially doing Keto it filled a craving, after monthes I no longer craved it.

[@michelesnoopy]

I don't have any cravings, thanks. In Keto, they tell us to eat dark chocolate which is full of oxalats... !)

[@Puddycat00]

@@gamersanonymous4me131not everyone loves peanut butter. I love chocolate but not PB.

[@gamersanonymous4me131]

@@Puddycat00You will never know until you try it. Best chocolate period.

[@barbaraolm2570]

​@@Puddycat00use almond butter or cashew butter or any other kind of nut butter. Doesn't have to be peanut butter

[@bikepacker9850]

I stopped eating breads, pasta, grains and grain products about two years ago. It's takes a couple of weeks to get used to but after a while, you don't miss it at all.

[@BirnestBoyd]

What do you eat

[@bikepacker9850]

@@BirnestBoyd fruit, vegetables, meat, nuts, eggs, beans, fish. I also don't eat potatoes. You get used to it very quickly.

[@BirnestBoyd]

Thanks sweetheart.have a wonderful day

[@paulaguidry-frederic8070]

I sure wish I would have known all of this years ago. I hope I'm able to turn this thing around now. I am 58, over weight, lots of belly fat and have high Triglycerides 294 LDL 168 HDL 54 and A1C at 6.6. I've made huge lifestyle changes over the past 3 years and have lost about 20 lbs but still a long way to go.

[@mkowalski5630]

You can do it. Make it easier by reading Dr. Hyman -- and his frequent guest Dr. William Li's book _Eat to Beat your Diet_ specifically for increasing fat loss in less time. Good Luck!

[@DrawnInk1]

Well done keep going.😊

[@deniseb.5883]

I believe part of the nutritional crisis in this country is the fact that to eat healthy here is expensive. I’m a vegetarian, drink very little, rarely touch bread and it’s amazing what I spend. When I look at peoples shopping carts it is astounding the disastrous food piled in them (coupons are always for the high sugar items) A lack of real nutritional information is a key issue.

[@janetgies8698]

Yes, even Internists/MDs lack nutritional information. They know nothing about nutrition.

[@christinegreen6736]

If you only buy food in it's natural state it shouldn't cost that much. Ie raw fresh veg, raw fresh unprocessed meat & dairy. And plan your meals and shop accordingly so you dont buy extra. Also helps to do batch cooking, so you buy in bulk, cook it fresh and freeze it

[@bonniebenz8792]

Totally agree. Most people have no clue regarding nutrition. Very sad. Everyone should be taught this in high school.

[@dakotarepublic3997]

Maybe because the powers at be dont want a healthy populace.

[@richyakuoko2360]

Yeah that's true but the amount of money spent on diabetes meds, high blood pressure meds, cholesterol meds, bypass surgery etc. Is more. And if they cooked more at and stopped eating out they would save money. Trust me I know I used to be 339 pounds and I'm only 5"11 feet tall. I have been vegan for 7 years and now weigh 197 pounds. Instead buying french fries families can buy a sack of potatoes and bake it without sour cream and bacon. It can be done, and yes it can be difficult in the beginning. But after a few weeks your taste buds will change and the junk food will taste gross 🤢. Because your taste buds will be used to the natural real whole foods. I'm 42 now and am about 10 pounds away from having six pack abdominal muscles. I haven't had and since I was 18. People need to eat real food. We need to feed our body with high quality fuel like a Ferrari and not treat it like a Pinto.

[@bikepacker9850]

He's sooo right about calorie restricting diets and loss of muscle mass. It's especially bad over 50, don't do it, I did, I lost a lot of muscle mass. Reduce calories, only eat good food, exercise and do weight/strength training. There is no easy way but once you commit it's very rewarding. DO NOT JUST RESTRICT CALORIES TO LOSE WEIGHT IF YOU ARE OLDER, IT'S VERY UNHEALTHY. Good luck😊

[@nusuralove4407]

This is my biggest concern… You hit every point to follow that I currently live by daily 🙏🏾

[@loue6563]

Heart disease runs rampant in my family. And were all are overweight. With a lot of belly fat. And many other illnesses. I have fibromyalgia, degenerative disc disorder, colitis. Endometriosis. Arthritis. I have changed my diet but I know it is still not right. I’m 56 and fell like I am 90. I have constant pain often so bad I can barely move. I have gotten a couple of dr humans books and just started reading them. I am hopeful now that I can at least get some of my health back.

[@edcon8893]

Check for lyme

[@thespartanphysique]

56 you are still young. One step at a time my friend, you are on the right track!!

[@crh251]

Lou, you can do this. One thing I have learned is that we are not our genes. Start small. Look at eating whole foods, nothing that comes in a box or a bag. You’ll get creative after awhile. That’s what I do. I have a protein, vegetables as my healthy carbs, and healthy fats like olive oil, nuts, avocados, etc. I avoid sugars including any refined carbs. I also keep my insulin low by not grazing all day long. I used to be a terrible grazer. I eat my meals, and that’s it. Soon you will find that you are getting healthier. I wish you all the best.

[@loue6563]

@@crh251 yes I have changed my diet but lately it is not enough my colitis is really bad right now. I couldn’t eat anything for the past two days. The past month has been horrible. So I tried just eating steamed veggies and some fruit. It just got worse. Even trying paleo it work. So I am seeing if going carnivore for a little while will help. I had some liver this morning. But already cramping up. Really don’t want to go back on meds as they didn’t really help anyway. I think I will have to go back to just not eating for a while. I lived in broth for a long time before I could gradually add food back. It was not fun. I did loose 40 lbs. but in the last year as I started eating again I put more than half back on.

[@crh251]

@@loue6563, I’m so sorry to hear this. Colitis is a tough one to deal with. If you get the chance, see what Dr. Andrew Weil says about colitis. I have followed him for years. I just looked up what he says about colitis, and maybe some of his ideas can help you. I wish you all the best. I’m so sorry you’re suffering.

[@Ahmed-px1zf]

DR Hyman is very realistic when he talks about himself. I really liked when he said that he can't fast for more than 16 hours considering his life style. This is why we need advice from an experienced informed knowledgeable Medical Doctor. And I insist, they have to be a true medical doctor

[@Opendjr]

I think everyone can fast more then 16 hours…i mean of course they can its just if they want to or not. Fasting is not easy especially for the uninitiated…i get really tired if i dont eat,i get irritable, i have low blood sugar, i cant function. We were designed to fast for many days and without harm to ourselves.

[@absinthemindedJ]

​@@Opendjr that's just it. I get incredibly shaky without eating. I'm continuing to tweek my diet and I found that olive oil is my new best friend.

[@tamizorge17]

Try to fast for at least 17 hours as that is when autophagy sets in which is a good thing. Also make sure to get electrolytes in your water when you fast and a little mct oil is acceptable.

[@garysmith789]

Thank heaven for great men such as Ray McGovern Jeffery Sachs, Larry Johnson, Mr Napolitano etc with great courage to speak out

[@amunbains2003]

Don’t forget Big Scottie Ritter

[@nilimamw]

Excellent podcast. Very helpful. I noticed your guest shared waist to hip ratio for Caucasian women and men, Asian and India women and men, but not African American and African women and men. That information would be helpful for the many who are in that category. Thank you!

[@thashamiller9686]

I noticed that too! Struck a mild nerve!

[@armandoruiz8758]

The U.S government is actually using the name of the continent to its citizens and country. We are U.S. citizens. Citizens of the United States. The United States is a country but America its not a country America its a continent of 35 countries. The whole entire continent was already named America 269 years way before the United States of America became a nation or even existed. Everyone on the American continent is an American likewise Asia are Asians, Africa are Africans and Europe are Europeans

[@misizdubs]

@@armandoruiz8758 but she specified Caucasian - a term used to describe people who are of European descent and often associated with the racial group characterized by fair skin.

[@indigop38]

@@thashamiller9686it struck a huge nerve for me. I am a black American and have long noticed the skewed and unrealistic “body standards “ don’t include the average body types in my phenotype.

[@ladybugblu60]

Yes I'm not understanding why she singled out certain groups of people. I think IMO what she could have done was just said what it is for men and what it is for women period. I guess we will never know her heart but I definitely believe there was a better way.

[@lukelucy1980]

I went to Dignity Health "Lifestyle Management" in Ca. They keep pushing 1/3 Carbs Brown Rice with meals over Potatoes. They push Oatmeal for breakfast and granola bars for snack. I barely lost 8 lbs in 4 months. I stopped wasting time and money on them, nowI try to keep it to Meat & Veg. I treat Sweets as a once a week Treat. I drink water and coffee with cream. I'll hope for better results.

[@rileymcintosh4852]

Good job and don't give up you got this

[@lukelucy1980]

@@rileymcintosh4852 Thank You. We should be skeptical of the AMA, Industrial Health Complex

[@PrayznColourVideos]

I went back and watched this video in hopes that perhaps this woman was going to not exclude Black people from her hip to waist ratio requirements, but she skipped right over a bunch of people who may be listening bc they care about being healthy too. I don’t know what to make about. Round 45:20 and 45:37 she talks about the requirements for Caucasian, Asian and Indian and skips all the other brown and Black people. Maybe no one else but me. Outside of that it was a nice video.

[@archaeobard1]

I'm glad you specified visceral fat. I'm 49 and have a pouch of fat over my lower stomach, more than a pouch. But, it disappears where my belly button is and you can feel my stomach muscles just under the skin. So my hips which include this pouch, are wider than my waist. My triglycerides are like 1.2mmol/L fasted (had a cholesterol test 4 weeks ago), HDL 1.78mmol/L. Ratio is 3.1. My liver tests are within the normal range - which is comforting, considering I'm on methotrexate for rheumatoid arthritis. As far as my body goes, I can carry some fat around my stomach and hips, bum, thighs, and still have pretty good cholesterol levels. Nor am I diabetic. My Dr looks at me funny every time she tests. I am certain she thinks because I have fat the results should be bad. But it's diet. I don't drink fruit juice, sweetened teas, sodas (not even diet - unless it's diet tonic once or twice a week with a gin). I'll drink water, unsweetened almond milk in the odd smoothie with fresh fruit, black or green tea and decaf coffee. I sometimes add a splash of no added sugar squash to some water, but not very often. I don't have ultra processed foods in the house. I cook most things from scratch with fresh foods, and stay away from anything that says 'low fat'. The downside is I spend a lot of my budget on food because it is more expensive to buy healthy foods than unhealthy foods. And there is just me to think about. I'd hate to be on a lower income and have to feed a family of 4. I wouldn't be able to do it without buying rubbish or hunting in supermarket skips for thrown out fruit and veg. If governments of the world want to help the obesity epidemic, that is one of the main things to fix - make it cheaper to buy fresh and healthy as opposed to ultra processed. That goes hand in hand with nutritional education, starting at school. Japan did it.

[@solistic33]

what is squash you add to water?

[@archaeobard1]

@@solistic33 Robinson's no added sugar orange or summer berries

[@elfin1358]

The "not your fault" narrative is the single most disempowering statement in the last decade. The blame game will keep you in perpetual victimization and disempowerment. Take responsibility, take back your power and now you have the correct motivation to go forward and make different choices.

[@jewleecos69]

THIS video wraps it allllll up VERY WELL. ❤Mark is INCREDIBLE.

[@tressessalon]

Thank you for the great info! I’m 64 years old and I know basically what foods are better for me from years of studying nutrition and various ways to eat. But your guidelines are REALLY helping me to put it together in a way that makes sense. That is such a big deal for someone like me who has been floundering for years from lack of direction 😀🤗

[@Opendjr]

There’s very much an addict living inside a lot of us. Many of us addicted to sugar/carbs. Theres a psychological component to address here as well. It’d b great if it was as simple as just not eating sugar/carbs. Just like an alcoholic stopping drinking, if only it was that easy for everyone. “Carb addiction Doc” would b a good follow on from the great work presented here for those interested

[@Nancy-x8r]

That's it. They need centers for sugar addiction. We all know sugar is bad but we can't stop because it's so available and approved as opposed to cocaine.

[@lsr69wontquit64]

This is extremely important!

[@carriecarter-f2x]

It's not just readily available, it's in everything now, even unexpected items off the shelf. People who have not been taught to look don't realize it.

[@NansGlobalKitchen]

Unfortunately there are a lot of people who does not know where to start eating pure healthy foods. Like tell them by making a list of foods that they can eat to lose weight get healthy and get off their meds.Half of the time people are confused and don't know what to eat and when they should eat!

[@Back2theWoods]

Even the order of eating has an huge effect on glucose spikes: Veggies first or water with vinegar then fat and protein than the rest. Also carbs should be always enjoyed with fat and protein never by themself I.e. if you want to avoid glucose spikes

[@leslie-gailellis1578]

Yes, I agree with everything said here but my father had a big belly and lived to 93 with no heart issues

[@indigop38]

45:30 she talks about waist to hip ratios for different ethnicities, only mentioning Caucasian. Asian and Indian Why is it? She skipped over so-called Latino and Negroid/African/black? As a black American, I’ve long notice that this so-called ideal weight charts were skewed and unrealistic for my body type. And to have it left out completely once again, is an additional affront.

[@mslennox5730]

Racism in medicine continues

[@DeanH75]

Its a wonderful feeling to know youre in control of your body's basic health. ❤

[@remedymeHOUSEdoctor]

You've highlighted some key aspects of fat loss brilliantly.

[@CLooLoo]

That’s so true what you guys said about doctors focussing on calories! About 15 years ago a doctor said I was pre-diabetic and that I had to restrict my calories to under 1200 or 1500 a day (I forget exact number) and to get a calorie book and track what I ate. I knew I wasn’t eating too much so first I ate as usual and did the calorie counting and it turns out I was already eating less calories than what she recommended! I was cranky and confused about what to do. I was eating healthy but I now know from watching your videos is that the problem was sugar and starch. I ate a lot of potatoes, sweet potatoes, etc (thinking they were healthy) and gluten free food which I now know is chock full of sugar etc. And I have a sweet tooth so maybe had a sweet treat once a day. I wish I knew 15 years ago what I know now. Thank you so much for educating us so that we can now take charge of our health in an informed way.

[@mscolli3]

Low fat, low calorie usually means high sugar. Glad you figured it all out!

[@AnthonyManzio]

@@mscolli3 Orange Juice For High Blood Pressure kzbin.info/www/bejne/kIiwcqKXbNF5j6c

[@CatherineMarshall69]

I've just been told.im pre diabetic and I thought I was a healthy eater I also eat sweet potatoes I'd love you to point me in a healthier direction as I'm very confused 😢

[@jillderoche5562]

Sweet potatoes are healthy

[@CatherineMarshall69]

@jillderoche5562 yes I thought so too so what's she on about ?

[@rosemarymceathron4037]

I cut out carbs and lost all the weight I wanted. Sure, it's not easy, but I feel so much better.

[@Viv8ldi]

Eat keto, dont eat more than 50g of carbs a day and still lift weights (with where ever the energy might come from) and still sleep more than 8 hours and work 40 hours a week but dont eat after 6 pm (intermitted fasting) and still work out after work. All right

[@christinegreen6736]

I do it, apart from the weights. Not having any issues so far. Going 16 hrs without food is not hard to do. Stop at 6 and start at 12 noon. It's just skipping breakfast. You wont die.

[@Viv8ldi]

@@christinegreen6736 thank u ❤️

[@Freshwater.Scratcher]

It is not that simple for everyone! I have been on Keto for many months. I track calories and micro-nutrients. My Daily Nutrition Goals are: Calories 1500; Carbohydrates 19 g at 5%; Fat 125 g at 75 %; Protein 75 g 20 %. I am not in keto-sis currently (using the keto sticks I have) and I am not losing weight. I am never hungry so I do not overeat. I exercise a minimum of 30 minutes a day 7 days a week. I do intermittent fasting for at least 14 hour periods within every 24 hour period. My weight loss is zero pounds! I did Stillman in the 1960s and Robert Atkins in the 1970s. I have lost 100s of pounds in my life I am sure and the weight always comes back. I weighed 100 pounds when I was six years old. I recently did weight waters for 5 years with minimal success being faithful to the plan and following it.

[@Bunnyness]

She mentioned the waist circumference for Caucasian, Indian, & Asian women, but not for Black women. What should be the waist circumference for Black women?

[@johncronin5311]

You are a human, being black makes you no diffrent from anybody else, except that the black culture has among the Worst eating habits

[@sabinekoch3448]

I just googled…. To lower the risk of diabetes and heart disease in Africa, identification of African-centred thresholds for inexpensive biomarkers of insulin resistance (IR) is essential. The waist circumference (WC) thresholds that predicts IR in African men and women have not been established, but investigations recently conducted in Africa using indirect measures of IR suggest IR is predicted by WC of 80-95 cm in men and 90-99 cm in women. These WC cannot be used for guidelines until validated by direct measurements of IR and visceral adipose tissue (VAT). Therefore, we determined in a group of African-born black people living in America (A) the WC, which predicts IR and (B) the influence of abdominal fat distribution on IR. So perhaps a perfect PhD thesis for someone scientific? I live on Africa and some people are struggling with this but many from the rural areas with naturally grown foods are reed- slim. The cities seem to have greater problems

[@JustKeepSwimming1224]

😅

[@mslennox5730]

And Hispanic

[@exurbandoglife]

Yep 👎🏾

[@jillyc_143]

Thank you. My acne, hair issues....I didn't realize that those fat cells I have in my belly contribute to that. One more reason for me to keep working hard to lose weight including that belly fat. Thank you. Some of this is new information to me. Much appreciated

[@JaneDoe-wd5zk]

I was impressed with the video. I mostly know what I should do to loose weight. But mentally and emotionally I can't get there, it's not just my eating habits it's my life. I know what I should do but can't seem to do anything. I know what this sounds like. Please help me, I'm desperate. I want to get back to who I was. Thank you and GOD bless 🙏🙏💗🙏🙏

[@janhavi7576]

Your light diet/environment may be more important than the food you eat. Have you checked out Dr. Jack Kruse, neurosurgeon about the connection between obesity, diabetes, depression, low energy, lack of motivation AND low dopamine caused by too much "screen time" and LED lights (both of which damage your melatonin production, thus low dopamine, thus diseases like the above listed plus AMD, myopia etc). Getting natural sunlight is part of the cure. There are also ways to use your tech w/o so much blue light damage (although the microwaves all wireless devices put out are also a problem for many diseases).

[@susanmorgan4151]

Try starting with one small thing . Just focus on that. (Perhaps cutting out bread) Don't put it in your grocery cart. ..once you master one small step you will be able to move on to the next small step. God bless.❤

[@jonsoccer78]

Sometimes its easier to start a consistent habit with physical activity. Group workout classes at gyms are usually very good. Something that meets regularly, like 3-5 times a week and gets you to push yourself but within limits. Meeting friends that do the same helps. Once you have a consistent workout routine, you'll naturally want to adapt your diet to support the physical activity. I love trail running so I found a coach, he writes the plan, and I follow it. So I know I must eat well to do what is required in my training plan, if I didn't have that, I would be much more lax about my diet. I schedule races throughout the year so I'm always working towards a goal and optimizing performance. It's very helpful. No matter you physical abilities, I think these ate things that help with getting to a point that you have the mental and emotional strength to be self-disciplined.

[@solistic33]

you could possibly just need a catalyst such as an appetite supressent taken for 1 or 2 months to get started with

[@elisemiller13]

Look up FasterEFT, or Brittany Watkins has variety of programs 7 day freebie, 6 weeks program, to expensive depending your situation. Helps you to deal with issues around food and weight.

[@myrandaclark1395]

I was the first generation that 😢 started "fast food" options in the cafeteria in High School. I can distinctly remember the day the soda machines went in. I have fought weight gain my whole adult life 🙃

[@Chrisb4jc]

Thank you for your generosity and sharing this information with us you have helped in so many ways love your attitude and your advocacy to help so many of us that want to be healthier God’s mighty blessings

[@nancyj912001]

I can hardly believe what I’m hearing. Doctor Hyman, I am a 61 year old wife and mother of three and have always been in pretty good shape. I however have suffered for decades with a loathing of one part of my body like no other and of course, this is my belly. I come from a long line of Italians who feast on pasta most days out of the week and all who have pot belly’s. NOW I understand why NOTHING I ever tried worked on any kind of permanent basis. I am so DESPERATE to change this. Your videos are mind blowing and the way in which you describe how things work from within is phenomenal. I am a hard worker, anything I put my mind to I can usually achieve but not this f@#kin belly!! I am so ready for this change. Right now I am the heaviest I have ever been at 160 and I’m short. Under 5’2” and most of my family will tell you I refer to myself as a sausage. I would be a devoted test subject on the off chance you’re looking for people to work with. My issue has never been my willpower. My most gracious thank you for the videos you’ve made❤😊

[@nickinurse6433]

Don't focus on what you can't have focus on what you should eat. Saute vegetables in the morning and add one egg. Leave out the bread. You will still get full. Eat a big salad for lunch with protein in it. Make a vegetable soup for dinner with some cottage cheese or chicken in it. Get plain yogurt and add fruit and stevia for dessert at night. Drink green iced tea with stevia only. Do this for one month and you will lose 30 lb. Keto is the diet that works

[@ByronCotton-l2o]

😊

[@chochooshoe]

@@nickinurse6433 that depends on the person. I can eat tons of veggies and eggs and get hungry very quickly afterwards, so they don't solve my hunger problem

[@arlenegarza4353]

Carnivore diet. Take berberune for now till u can check hormones. N get into weight training more muscle building helps. Like a rebounder trampoline.

[@susanmorgan4151]

You can do it!❤

[@nikmills]

I'm into a water fast for seven days now. I plan to do at least ten days. I love it.

[@sparklecreations]

How did it go? I’m considering a water fast. I definitely need to lose at least 65 pounds!!

[@elisemiller13]

Not the fast​ it's what you do after and that way of losing won't stick @@sparklecreations

[@stormeegarvin7190]

I cut out anything with high fructose corn syrup first.. then the flours.. boil potatoes and refrig over night changes the carb molecules, same with white rice and pasta..nothing with seed oils in it.. 😀

[@hamzayerli8001]

As I understood from this video, my hair loss, sickness and all problems stem from my visceral fat. Thank you for your information. No sugary drinks and balanced flour products anymore!

[@vinyvinycocopuffpassittomenow]

Whoa, I just recently been drinking soda and back on carbs and noticed a lot of hair loss, along with visceral fat.

[@richardlawson6787]

Kicking sugar is no different than kicking a hard core drug addiction... I've successfully quit opiates...marijuana...alcohol...but sugar is much harder to kick

[@kaygrace5250]

Hair Loss is a sign your body needs copper, Watch Dr Osborne on utube, he does live Q and A VIDEOS, ON tHURSDAY'S AFTERNOON, He has a good video out about Copper, its very good for aging brain, after the age of 50, the body puts out very little copper, we have never been told how important to do a copper supplement sometimes, I take several times a week, I am 66 and had to take a strong anti-botic and steriod pack at the same time, I had gotton pneumonia May 2023, It was scary, but in July and August, my hair was falling out, from the steriod med and anti-botic, Copper supplement stopped the hair loss, it was bad, so glad I watch Dr Osborne, He also has his own healthy gluten-free supplements to buy. You will learn alot from him, he does videos about everything, you never see from other utube doctors. I watch Dr Eric Berg, he is very throuwal about everything to get healthy, he sells his own supplements , alos.

[@MonaRaeHill2]

@@richardlawson6787I have beat so many addictions.....sugar is HARDEST yet. nice to hear that i am not alone.....

[@davidanger321]

This is amazing information that I never knew. I'm 67 and have a big belly. I weigh 330 lbs, and I'm going to be focusing on the information I've learned from this video. Thank you 😊

[@sparklecreations]

I’m starting today… We Can Do It!!!

[@mhaas281]

Im 55 and been mostly ketovore for the past 3 years. I lost 25 pounds and my body fat ranges from 9 to 12% depending on how much I work out. During the summer months when im running and road cycling the most i get down to 9%. Winter months in the gym I average 11-12%

[@robertbrown3359]

Thats great! Do you drink much coffee?

[@mhaas281]

@@robertbrown3359 not a lot

[@brandonnightdreamer9588]

😊😅

[@mydlonozka]

what are you eating and how long did it take to lose belly fat thank you

[@mhaas281]

@@mydlonozka I saw the initial weight loss the first 4 months. After that I didn't need to lose more. I have been mostly doing a variation of ketovore. I don't eat breakfast. A typical lunch or dinner is 6 to 8 oz of ground beef, steak, elk, chicken, or salmon with a side of broccoli or whatever vegetable I feel like, some nuts and cheese or some berries. Sometimes I'll slice up an apple with cinnamon and air fry it or half a banana.

[@positiveandhealthy2728]

I swear your vids come at the perfect time 😊

[@AnnaBaugus]

“Carnivore Me” has become my inspirational “fix”. From the beginning of this challenging lifestyle journey I have been in ahh of your courage, strength, commitment and pure truthfulness and faith. Tk u for allowing me to view your postings; sometimes several times over when I am weak, vulnerable and in tears. . . .♥️

[@sahalcadde6141]

We eat for the sake of eating without controlling ourselves or without discipline that is our number one problem if we eated when we need with balance the damage would have been less. Health starts when we leave our comfort zone(being active). Health doesn't come with being comfort. Simplifying life, looking for comfort, by borrowing money from our masters(Banks) of coarse with long hours of work, is some thing we need to consider leaving before sugar and grain. Comfort and stress are together.

[@truthbetold4178]

She didn't mention the proper waist:hip ratio for African American people, but did for Caucasians and Indo-Asians. Are there neither tests performed nor data available for African-Americans??

[@Michael-xg2hm]

Africans are not Americans

[@truthbetold4178]

@@CynthiaGalant-z9d Are you a moron?

[@truthbetold4178]

@@CynthiaGalant-z9d ... Are you a moron?

[@mandyware7906]

I have yoyo dieted since age 18 with a waist hip ratio of 0.57 with 14 lbs to lose I followed low fat advice and low calorie diets and I just grew bigger, I am now 67, my hip waist ratio is 0.76 I had a clot last year and the year before, I need to lose 86 lbs, I have eaten low carb for almost 5 years and lost 57 lbs. I still have high blood pressure, but I feel really good apart from knee pain, it is a slow process for me, but I will keep on this path, and continue to avoid sugars and grains

[@davestein218]

don't diet change your life style food companies and the FDA are against us. research, research, research

[@janhavi7576]

Your light diet/environment may be more important than the food you eat. There is a connection between obesity, diabetes, etc and low dopamine caused by too much "screen time" and LED lights (both of which damage your melatonin production, thus low dopamine, thus diseases like the above listed plus myopia, AMD, etc). Getting natural sunlight is part of the cure. There are also ways to use your tech w/o so much blue light damage (although the microwaves all wireless devices put out are also a problem for many diseases). Check out Dr. Jack Kruse, neurosurgeon about this stuff.

[@kellyrosegreene1698]

this is incredible work for us skinny tummies 65+..thank you

[@josusa1647]

Wow! This is actually every thing I do. I eat late and drink things

[@gergemall]

Excellent program

[@waynepiwowar7840]

Wonderful story. I feel like I know you so much better, and we're similar. I was a Trainor at Ford Credit for the last 12 years of my 32-year career. Best job at the facility I worked at! Very fortunate. Your love for teaching comes through your social media messaging. Goodnight 🌙

[@jasanmundur8532]

🎯 Key Takeaways for quick navigation: 00:00 *🏋️ Exercise and Longevity* - Exercise is crucial for longevity as it positively impacts nearly every physiological function, reducing the risk of chronic diseases like heart disease, diabetes, cancer, and dementia. - Dr. Mark Hyman emphasizes the importance of exercise in regulating health, boosting mental well-being, supporting the microbiome, and enhancing longevity. - He shares his personal experience and routine, highlighting the effectiveness of strength training and cardiovascular exercises in his own life. 01:25 *🌅 Morning Routine for Longevity* - Dr. Hyman discusses his morning routine, which includes hydration, meditation, journaling, and exercise. - Emphasis is placed on the significance of starting the day with hydration, mindfulness practices, and physical activity to optimize health and longevity. - He shares insights into the specific practices and products he uses to kickstart his day effectively. 04:00 *🥤 Healthy Aging Shake* - Dr. Hyman describes his "healthy aging shake," emphasizing its role in supporting muscle protein synthesis, mitochondrial health, gut microbiome, and detox pathways. - He explains the key components of the shake, including protein, postbiotics, creatine, MCT oil, adaptogenic mushrooms, and other supplements. - The shake is highlighted as a convenient and beneficial addition to his morning routine for promoting overall health and vitality. 10:21 *🥗 Nutrition for Longevity* - Dr. Hyman outlines his approach to nutrition for longevity, following a "pegan" diet that prioritizes quality, nutrient density, and diversity. - He emphasizes the importance of consuming a plant-rich diet with low glycemic fruits, colorful vegetables, herbs, and spices for their phytochemical and antioxidant properties. - The significance of adequate protein intake, particularly for maintaining muscle mass and overcoming anabolic resistance with age, is highlighted, along with the importance of high-quality protein sources. 16:49 *🥗 Dietary Recommendations for Health and Longevity* - Dr. Hyman advises incorporating sheep or goat dairy or grass-fed, A2 casein dairy into your diet. - Avoid refined oils, grains, starch, and sugar to mitigate insulin resistance, a key factor in aging-related diseases. - Emphasize meals rich in vegetables, healthy fats, and quality proteins like wild-caught fish and regally raised meats. 20:08 *🏋️‍♂️ Activating Longevity Switches Through Hormesis* - Hormesis, a stressor that strengthens the body, can be induced through practices like exercise, saunas, and cold plunges. - Dr. Hyman emphasizes the importance of activating built-in longevity switches to promote cellular repair and regeneration. - Other hormetic practices include red light therapy, ozone therapy, and hyperbaric oxygen therapy, which stimulate beneficial cellular responses. 26:12 *😌 Stress Management Techniques for Optimal Health* - Managing stress is crucial for overall health, as chronic stress can negatively impact various biological systems. - Dr. Hyman recommends daily practices like meditation, breathwork, and spending time in nature to mitigate stress. - Active relaxation techniques, such as massage, guided imagery, and binaural beats, can help reset the nervous system and promote relaxation. 27:23 *😴 Sleep Optimization Strategies for Longevity* - Adequate sleep is essential for overall health and supports various biological processes, including detoxification and cellular repair. - Dr. Hyman shares tips for optimizing sleep, such as maintaining a consistent sleep schedule, creating a conducive sleep environment, and avoiding stimulants before bedtime. - Supplementing with magnesium, melatonin, and herbal remedies can aid in relaxation and promote restful sleep. 29:31 *💊 Essential Supplements for Health and Longevity* - Due to nutrient deficiencies in modern diets, supplementation is often necessary to support optimal health. - Dr. Hyman recommends a basic supplement regimen consisting of vitamin D, omega-3 fatty acids, a multivitamin, magnesium, and probiotics. - Personalizing supplement intake based on individual needs, identified through comprehensive testing, can further optimize health and longevity. 33:32 *💉 Therapeutic Options Beyond Conventional Medicine* - Dr. Hyman shares various therapeutic options beyond conventional medicine. 34:00 *💡 Exploring Cutting-Edge Therapies* - Peptide therapy, exosomes, stem cells, and natural killer cells are emerging therapies. - Transfer plasma exchange or plasmapheresis shows promise for longevity and reversing symptoms like Alzheimer's. 35:26 *🔄 Balancing Intensive Longevity Practices* - Dr. Hyman emphasizes that while he incorporates numerous longevity practices into his daily routine, focusing on the basics yields significant benefits. - Prioritizing diet, exercise, sleep, stress management, and basic supplements can provide about 80% or more of the desired benefits. - Aging in reverse involves understanding personal biology, experimenting with various practices, and tracking results for optimal health and well-being. Made with HARPA AI

[@PeterKruseMusic]

I'm on a plant based diet and organic pea protein has been great for me. My morning smoothie has flax seeds, carrots, 50 grams of organic pea protein, sugar free organic almond milk and blueberries. I don't get hungry again until 3pm or 4pm usually.

[@gracelucio9162]

Which pea protein do you use?

[@PeterKruseMusic]

@@gracelucio9162 hey! I use Naked Pea

[@PeterKruseMusic]

@@gracelucio9162 I also love the Vitamin Code "raw B complex"

[@PeterKruseMusic]

@@Xzyu2 Not as a rule... Occasionally will eat fish, eggs or dairy. But generally focus on plant based personally.

[@PeterKruseMusic]

@@Xzyu2 Thanks much! :-)

[@NannyOggins]

Great information there, I would like some advice on how to explain this to friends and family who are convinced that there is no harm in flour though, that is often biggest struggle for the food provider of the family! Im not entirely convinced about the hip to waist ratio having set numbers though. If you are long waisted your ratio is likely smaller than if you are short waisted and stocky! I think its better not to get too hung up on numbers, better to turn sideways and do the “mirror test” that Dr Hyman mentioned. 😮

[@personalnone5904]

1:24 am, and this is going to help me tremendously!

[@bjusreal1369]

Finished walking w/you! You’re amazing!! Finally someone who is exactly shaped like me! Someone who makes the workouts fun! Thank you, for sharing your secret and only the best and safe workouts with us all! You’re a gem! ❤

[@gailmattingly9604]

Where did you find walking with Dr. Mark ?

[@vidpic8311]

Dr Gundry been saying this for 25 years ❤ thanks for sharing and confirming Dr Gundry...

[@marcia_e925]

Thank you Kendra! I love your truth and fearlessness. You are absolutely right- there is NO perfect nurse out there. Keep the content coming. What you're doing is definitely valuable!

[@DianaMarie23051]

How is almond & coconut flour? Is oatmeal ok? Which nut milk is best? I use almond & coconut unsweetened. I don’t drink dairy hardly at all. I do like cheese on my salad. Trying to eat less processed foods. And eat all Whole Foods & made at home. Less eating out. Trying to drink more water & hot tea. And drink less coffee. Soda is a rarity. I know it’s bad. But I love me a cola once a week. I stopped eating cereal. Processed food is at a minimum if at all now. Also what kind of bread if I’m trying to stay away from gluten/wheat. I want to start making my own breads. I eat unsalted nuts. I love potatoes, peas & carrots. And love jasmine rice. I try to move every day even if it’s only for a few minutes. Trying to fix my sleep. I’m stuck on grave shift for 13 years. I eat fruit. That’s my treats since no more cake or cookies. I’m taking vitamins, protein shakes , collagen & digestive enzymes. Thanks. Any tips?

[@helenasf1782]

Truly illuminating, practical and helpful. Thank you so much for sharing this information with us ❤️

[@CandyGirl44]

I've gone onto a whole food plant based diet, and my stomach seems to have shrunk and I just cannot eat as much as I used to, the kgs have just fallen off and I am never hungry. I have physical problems that make exercise very difficult, so I'm grateful to be able to eat well and still look slim. At the same time, my tolerance for alcohol has fallen - it's as if my body has automatically detoxified. Even caffeine hits me harder now. It also makes intermittent fasting much easier, especially at my age. I do have a terrible sweet tooth though, and once a week will knock myself into a sugar coma, feel nauseous, get a headache, and sometimes throw up. But what drives me totally batshit crazy, is that my husband is morbidly obese, with that waistline, belly and breasts you talked about, but his vitals are good! He eats a necrovore diet, and loves the white and yellow fat. He survived Covid where his classmates, friends, family and colleagues didn't, and some of them had a bettet diet than him, with smaller bellies. He hasn't got good genes - his mom and dad died young. So its extremely frustrating to me that he eats whatever he likes, doesn't exercise, weighs 2 to 3 times what he should, but is still as strong as an ox. I think it will probably catch up with him in his seventies though, but I dont know how to get him to change - he does his own cooking often so he can eat what he prefers. I dragged him in for tests the othet day, and besides the advice that he should eat some more good cholesterol like avos, nuts, seeds etc, all his markets were fine! People often mistake me for a younger girlfriend, although we are the same age, and he likes that🙄🙄

[@ykonratev]

Lol that's not good if be looks that much older than you but you're actually the same age

[@anitameyer9319]

I have a friend and a granddaughter who have list Wright to a family BECAUSE of horrible stress. Everything ive ever heard is that stress creates cortisol and causes weight gain. I’ve seen quite the contrary !

[@TreeOfWisdom2]

Advice and tips: ● Get rid of liquid sugar calories, as they can accelerate the development of belly fat by being quickly absorbed, spiking blood sugar, and spiking insulin. ● Limit or minimize flour, as it can be worse than table sugar in raising blood sugar, which can lead to insulin resistance and belly fat. ● Practice time-restricted eating, where you eat within an eight-hour window, to help lower insulin and turn on signals that make you burn fat. ● Avoid eating late at night, as it can lead to weight gain due to the body's storage hormones being active during sleep. ● Focus on having a balance of good healthy fat, fiber, and protein at every meal, and pull away from simple sugars and refined carbohydrates to bring down insulin levels. ● Exercise regularly, including strength training and aerobic exercise, to help improve metabolic function and keep insulin resistance at bay as you age. ● Manage stress, as it can make you fat by sending signals to your fat cells to store fat. Practice relaxation techniques, such as taking five deep breaths before eating, to help reset your nervous system and improve nutrient absorption. ● Consider getting a DEXA body composition test, which can provide a more accurate measure of visceral adiposity. ● Be mindful of toxins, as they can contribute to visceral adiposity, and work to maintain good lean muscle mass, as it can help keep insulin sensitivity and prevent excessive fat gain. Why are liquid calories bad: Liquid calories are bad because they are quickly absorbed, causing a spike in blood sugar, which in turn leads to a spike in insulin. This insulin spike then triggers the body to store all available fuel in the bloodstream into fat cells, particularly in the belly area. Liquid sugar calories, such as those found in soda, juices, and sweetened coffee and tea, are the single biggest correlate with obesity in America. Additionally, liquid calories are not buffered by fiber, protein, or fat, which allows them to be rapidly absorbed and cause a greater insulin response. This rapid absorption and insulin response are what make liquid calories particularly problematic for weight gain and belly fat accumulation. Why is belly fat bad: Belly fat is bad for several reasons. Firstly, it is the number one cause of aging and age-related diseases, and having belly fat increases the risk of heart attacks, strokes, cancer, Alzheimer's, and high blood pressure. Belly fat is also metabolically active, producing inflammatory markers such as interleukin-6 and tumor necrosis factor, which lead to increased inflammation in the body and insulin resistance. Additionally, belly fat drives inflammation, which is the root cause of heart disease, and makes the blood clot, leading to an increased risk of heart attacks and strokes. The more belly fat a person has, the higher their risk of these conditions. Furthermore, belly fat is connected to dementia and cognitive decline, as it can lead to a phenomenon called "diabetes of the brain" or insulin resistance in the brain, which can cause the hippocampus, the memory center in the brain, to shrink. Belly fat also produces adipose cytokines, which can drive the cytokine storm in COVID-19, making it a serious health concern. Moreover, belly fat can lead to changes in brain chemistry, hormones, and mood, and can even affect appetite and metabolism. Overall, having belly fat is a significant health risk, and reducing it can have numerous health benefits. How to reduce belly fat: There are several ways to reduce belly fat. Firstly, it is essential to understand that belly fat is not just a matter of being overweight, but it is also a sign of insulin resistance, inflammation, and metabolic problems. One of the key strategies to reduce belly fat is to focus on reducing insulin levels and increasing fat-burning signals in the body. This can be achieved through time-restricted eating, where one eats within an 8-hour window, allowing for a 16-hour fasting period. Another crucial step is to eliminate or minimize liquid sugar calories, such as soda, juices, and sweetened coffee and teas, as they can quickly spike blood sugar and insulin levels, leading to belly fat accumulation. Additionally, reducing or avoiding flour, which is worse than table sugar in raising blood sugar, can also help in reducing belly fat. Furthermore, managing stress is also vital in reducing belly fat. Stress can lead to increased cortisol levels, which can signal fat cells to store fat. Practicing relaxation techniques, such as taking five deep breaths before eating, can help in reducing stress and promoting a state of relaxation that is conducive to nutrient absorption and fat burning. Lastly, monitoring waist circumference and waist-to-hip ratio can help individuals track their belly fat levels and take steps to improve their health. Overall, a combination of dietary changes, stress management, and time-restricted eating can help in reducing belly fat and promoting overall health and well-being. A healthy waist-to-hip ratio: A healthy waist-to-hip ratio is considered to be less than .8 for women and less than .9 for men. This ratio is calculated by dividing the waist circumference by the hip circumference. Additionally, for Asian and Indian ethnicities, the waist circumference should be less than 31 inches for women and less than 37 inches for men, and for Caucasian people, it should be less than 35 inches (96.52 cm) for women and less than 40 inches (101.6 cm) for men. The microbiome: Fixing the microbiome is mentioned as a way to improve metabolism and reduce inflammation. They suggest that manipulating the microbiome through diet and lifestyle changes can be beneficial. Specifically, it is mentioned that certain bacteria in the digestive system are associated with less inflammation and a healthier weight, and that working to manipulate the microbiome can help improve somebody's metabolism. Additionally, it is suggested that asking questions about digestive health, such as bowel movements and food tolerances, can help identify potential issues with the microbiome that need to be addressed (eat kefir, fermented food). How to lower insulin: ● Reduce the percentage of calories from carbohydrates, especially refined and processed ones, as they cause insulin spikes. ● Eat a balanced diet with good healthy fat, lots of fiber, and some protein at every meal. ● Pull away from simple sugars and refined carbohydrates. ● Practice time-restricted eating, such as eating within an 8-hour window, to give your body a break from eating and allow it to repair and reduce insulin resistance. ● Consider a ketogenic diet, which has been shown to work well for type 2 diabetes and can help reduce insulin resistance and promote weight loss (watch out, if you have Crohn's or ulcerative colitis). Additionally, it is mentioned that drinking a lot of fluids, using MCT oil (to maintain ketosis), and doing periodic fasting or fasting-mimicking diets can also be beneficial in reducing insulin resistance and promoting weight loss. The ketogenic diet: The ketogenic diet is mentioned as a way to reduce insulin resistance and promote weight loss. It is stated that a ketogenic diet can help cure type 2 diabetes, with 60-95% of people getting off their medication, and 90% reducing or eliminating their insulin use. Additionally, it is mentioned that a ketogenic diet can lead to significant weight loss, with an average of 12% weight loss, which is more than double what is typically seen in weight loss studies. It is also mentioned that there are "cleaner" and "dirtier" versions of the ketogenic diet, and that the recommended approach is a plant-forward, plant-rich version that includes foods such as olive oil, avocados, nuts, and seeds, rather than just eating bacon and other high-fat meats. Furthermore, it is noted that a ketogenic diet can be used in conjunction with time-restricted eating or intermittent fasting to help reduce insulin resistance and promote weight loss. Causes of weight gain: The main cause of weight gain is the consumption of refined carbohydrates and sugars, which drive up insulin levels in the body. Insulin is the key hormone that regulates fat storage, and high levels of insulin cause the body to store fat, particularly around the belly area. This is because insulin prevents the breakdown of fat (lipolysis) and promotes the storage of fat in fat cells. Additionally, other factors can contribute to weight gain, including: ● Eating late at night, which can cause the body to store fat instead of burning it ● Consuming high amounts of calories, particularly from ultra-processed and high-sugar foods ● Having a toxic nutritional landscape, which can make it difficult to make healthy food choices ● Having an imbalance in the microbiome, which can affect metabolism and weight ● Exposure to toxins, mold, and latent infections, which can cause inflammation and lead to weight gain ● Sensitivities to certain foods, which can cause inflammation and weight gain Overall, the documents suggest that weight gain is a complex issue that is influenced by a variety of factors, but that reducing insulin levels and promoting a healthy balance of nutrients is key to achieving and maintaining a healthy weight. Dementia: The bigger the belly, the smaller the hippocampus, which is the memory center in the brain. The hippocampus literally shrinks, leading to cognitive decline and dementia. The main idea: It is important to focus on reducing belly fat, as it is a key driver of inflammation, insulin resistance, and various diseases. The waist circumference and waist-to-hip ratio are suggested as simple measures that can help individuals monitor their belly fat and take steps to improve their health.

[@GregariousAntithesis]

This was exactly my diet issues for the majority of my life but it really didnt manifest itself highly until i became 45. Mountain Dew by the gallon daily, bread, pasta, rice, modest meat and vegs. I quit the Mountain Dew largely a few years prior but then drank every evening craft beer. Two consecutive years of pre diabetic A1C of 5.7 and fasting blood glucose of 96. Family history of cholesterol issues snd type 2 diabetes. Oct 11, 2021, i quit the beer, sugar, starch, grains and high glycemic vegs and fruit. Began eating meat/fish/eggs, modest high fat dairy, nuts, seeds snd low glycemic vegetables and fruit. I am now 165 lbs my fasting blood glucose is in the 60s-70s and my average daily is 87 or an A1C of 4.7. I got a cgm snd blood glucose meter and tested various foods alone and in a meal with meat. It is now sbsolutely obvious especially if pre or type 2 diabetic you should not be eating bread, rice, root vegetables, sugar beverages, beer, pasta, oatmeal snd most fruits. There is one word that explains beyond metabolic syndrome snd type 2 diabetes and its symptoms and issues. The word is Glycocalyx, everyone needs to google the word and read up on why it is so important to the integrity of you blood vessels snd how we end up getting heart attacks and strokes. Lastly, while the carnivore diet is a great elimination snd weight loss tool, it is not a long term solution. I found and its a common issue with meat only folks they have high fasting glucose around 95 and high daily average glucose of around 115. Adding in low glycemic carbs for some reason optimizes the liver and pancreas funtion putting you fasting and average glucose down in the 70s-80s. When you eat only meat the liver upregulates glucose apparently when it converts protein to glucose. The low glycemic carbs prevent this buy providing a low slow release of glucose so the liver doesnt have to convert protein to glucose. The meat and low glycemic carbs are a complimentary combination for health and longevity. The carnivores advocating eating high glycemic carbs like honey with a meat diet do not understand the dammage done to the Glycocalyx from high blood glucose levels habitually especially spiking blood glucose as part if your daily diet msny times a day. Now eating a piece of fruit on occasion or spiking blood glucose on occasion is a good thing just like doing intense exercise can make us more resilient and stronger. Doing intense exercise every day leads to damage and injury and its exactly when spiking blood sugar and high habitual blood sugar does to your body.

[@Healing_Decibels]

Could you give an example of low glycemic carbs?

[@GregariousAntithesis]

@@Healing_Decibels most vegetables, mushrooms, fruit like avocado, tomato, olives. Typically if it is a sugar, starch, grain or fruit it is moderate to high glycemic including vegetables like corn, potatoes and most grains.

[@Healing_Decibels]

@@GregariousAntithesis thanks that makes sense. What about bell peppers?

[@kimbutler6912]

Very helpful comment , thank you

[@cynicist8114]

The liver doesn't have to convert protein to glucose. It will use fat first.

[@travistino247]

I read this book atomic habits and it helps with my weight loss. So little habits help such as not eating snacks late at night. So to help get into good habits by eliminating all snacks in your house. Out of sight out of mind. I’ve lost 10lbs in a month by eating well and minimal exercise

[@linamartinez2552]

Thank you for your wisdom and research Dr. Hyman.

[@tropicsprincess9066]

I wanted to see Janice’s before and after and labs but I didn’t find the link in the show notes Thanks

[@kauigirl808]

If your food comes with a label with more then one ingredient its probably not good to eat. Just eat real whole foods.

[@teriliebmann3491]

💯 if ya gotta read it, don't eat it

[@honeychurchgipsy6]

I make my own bread with wholemeal flour and seeds: linseed, pumpkin, sunflower (150 gms per 500 gms flour). My understanding of how your body handles carbs is that fibre and fats and proteins eaten together with carbs ameliorate their effects on your blood sugar and therefore on insulin production. My gut problems have largely subsided since getting off supermarket bread and I'm no longer constipated, so I'm reluctant to stop eating my homemade bread.

[@sharonthomas2644]

Excellent Video! BIG Revelation in so many areas. Thank You Dr for explaining All this valuable information to wear a child could understand it! Very grateful for your Labor of Love,😇🙏🏾💯

[@michaeldunningham2770]

The very best, the most descriptive. Thank you mark

[@ketocustomdiets]

How about cold press juicing, pineapple and lemons

[@Namrevlis1938]

Hi Doc, your comments on eating after 9:00 PM may have some validity in the USA but are definitely not universal. My relatives in France always start dinner at 9:00 to 9:30 and usually don't finish until 10:00 to 11:00. Nobody is overweight. They never snack. They said all their friends have essentially the same eating habits.

[@Omonike88]

The French doesn't have the additives and preservatives in their foods, like us Americans. Just returned from Portugal. They eat smaller portioned meals than Americans.

[@Back2theWoods]

The point of not eating after 9:00pm is just so you get a longer fast. I eat like your French relatives but even later but I bet I go to bed later too. Anyway point being the intermittent fast being the point of this. Also the body loves consistency our gut bacteria have a schedule like we do when we change it they get upset.

[@armandoruiz8758]

​@@Omonike88 The U.S government is actually using the name of the continent to its citizens and country. We are U.S. citizens. Citizens of the United States. The United States is a country but America its not a country America its a continent of 35 countries. The whole entire continent was already named America 269 years way before the United States of America became a nation or even existed. Everyone on the American continent is an American likewise Asia are Asians, Africa are Africans and Europe are Europeans

[@armandoruiz8758]

​@@Omonike88 The ones from Portugal are Portuguese but they are Europeans correct? Likewise France are French and Germany are Germans and so on but they are all Europeans correct?

[@marlenecampbell5439]

Maybe they get more fiber and less sugar.

[@sharonlamaster5017]

I’m so proud of Bob… I love you guys…. Keep the Bob and Brad… prayers

[@eunicerebello9034]

Great info and interview - no laughing matter so unsure why Dr Hyman laughs each time he explains important stuff

[@Leilexa]

I found that very weird too!

[@JV-oi6ch]

Maybe just a mannerism.

[@amyboydgreen456]

My heartfelt gratitude for addressing belly fat. I can hear you clearly because of your sense of humor. This issue is too serious to be drab and dreary about. After all, you are talking about things we enjoy like baking, making banana pudding and delicious cakes, hot rolls, etc. A year ago I gave up eating anything white-flour, sugar, white potatoes and rice, cereal on and on. Difficult to do. I switched to Splenda and aspartame. Have you addressed those? My fat does not jiggle yet!

[@DebraHadassah]

Aspartame is bad for you.

[@ArthurOfThePond]

I think it's also very important to point out that very little of the fruit we eat today is natural fruit. It has been cultivated to be extra delicious and contains much larger amounts of sugar than its original counterparts. Wild apples are sour little bastards!

[@Bob-fk8vd]

Actually wild apples are not all sour. Plus, apple trees that are over a hundred years old are very sweet. It depends on what kind of apple you are eating.

[@ArthurOfThePond]

@Bob-fk8vd 100 year old apple trees are still very much domesticated and bred for flavour and sweetness. There aren't different "kinds" of wild apples. If they are bigger than a golf ball and taste in any way sweet it is a domesticated sort.

[@markdlt2989]

Well said.

[@susanmorgan4151]

😂😂😂❤

[@solistic33]

@@Bob-fk8vd pippin apples are sweet if they come from a 100 yr old tree?

[@ndhazen606]

I drink black coffee. Occasionally I will add a small dash of MCT oil.I avoid bread,pasta, etc. For a long time I have considered the possibility that ANY starch will go directly to my belly. Your presentations tend to confirm this.

[@jakhummer1]

1 tablespoon of vinegar and a glass of water or a plate of vegetables! Thanks Jessie and Jim!

[@richardmorrison1467]

So glad I came across this podcast and channel. Thanks so much!

[@chinwenduchinwe586]

This is all very good and interesting information. The only thing is your guest information was incomplete and did not include information for African Americans. 44:00

[@victoriakubitskey3684]

Wow Dr. Hyman, you look awesome for 62! I am working on my own self now at 56. Thanks for the videos, they make so much more sense than what my doctor says.

[@MrOldSkoolMan]

A bit unfair to blame starch IMO. I've been doing keto this year (also tried carnivore), up until 2 weeks ago. I was bloated, distended & constipated (9 days inbetween poops). And yes - I did veggies & drank a little salt water during my daily 20 hr fasts. I broke the fasts with ACV & bone broth. Felt really good for the first month but then it went downhill. Miserable & tired. I also felt deprived & it just didn't feel 'natural'. I have since quit keto & now do 3 days at low carb & 3 days at high carb. Sunday is a cheat meal. 3 low carb days coincide with just one HIIT workout & the 3 high carb days coincide with full body weight training. I fast 18-22 hrs 7 days a week. Within one week, my bowel movements returned to normal, my stomach flattened, my energy increased, I felt happier, satisfied & motivated and my training improved. NOTE: My carb days include sweet potatoes, oats, yogurt, fruit, red lentils, starchy (& low starch) veggies. No junk food. Low carb days effectively keto style but I now find that I only eat 1200 kcals on those days because keto meals just don't appeal to me anymore. Nuts & seeds included & yes, all my grains, oats & nuts/seeds are properly soaked. Despite my much higher starch intake, I am now losing belly fat! And feel soooo much better too. Note: My long fasts probably mean I do create ketones and as Dr Gundry has just announced, the benefits from 'keto' could now be not from the ketogenic diet per se. The uncoupling of mitochondria is the key & ketones, ACV & even coffee go a long way in helping with this. Fasting seems to be the main benefit & so why deprive yourself of fiber, starch & an array of wholefood? Of course, everyone will be different but for me, I feel so much better with a balanced but clean wholefood diet.

[@Healing_Decibels]

What do you mean by uncoupling of mitohondria? They didnt burn fat efficiently enough while on strict keto?

[@Back2theWoods]

It’s not the starch but how it spikes your blood glucose which varies from person to person and of course on the starch. I’m a gardener and a functional health coach and I find mitochondria and bacteria to be key in everything! Like in gardening if I focus on the soil micro biome the will take care of the plants. I find this same principle applies to our bodies. However if I focus on the plant I see things tend to get worse.. our bodies like plants have outsourced most maintenance work to bacteria and we are the result of this symbiotic synergy.