On Today’s show my guest is a nine-time #1 New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate for functional medicine Dr. Mark Hyman. We’re talking about fats, functional medicine and his new book Eat Fat, Get Thin.
Dr. Mark Hyman is a practicing family physician and the Director the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CNN, and The View, and The Dr. Oz Show.
Dr. Hyman has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He is the winner of the Linus Pauling Award and was inducted in the Books for Better Life Hall of Fame.
On today’s show we talk about the shift in diet trends from low fat to what we have now and how this has impacted the health of Americans. Dr. Hyman shares why Eat Fat, Get Thin was the hardest book he has ever written. And we talk about what we should be eating including what a typical healthy plate looks like.
Topics discussed today include:
We are in a big fat mess - 1 in 2 Americans are sick
We got into a diet path based on bad science that caused huge problems
The thinking was that fat was bad and fat made us fat
The thinking was wrong, the real culprit was sugar and refined carbs
Processed low fat indulgences usually replaced fats with sugar
We finally realized or are starting to realize that fats are good and sugar is bad
Saturated fat combined with sugar is still bad, fat with sugar and starch can be a problem
A whole foods, low glycemic anti-inflammatory diet is what we should aim for
Eat Fat, Get Thin was the hardest book Dr. Hyman has ever written because there is so much controversy on the area of fat
Dr. Hyman used to prescribe very low fat vegetarian diets for people, and they ended up feeling not that great
Eating whole foods and getting fats from as natural a way as possible is the goal
We should eat things like fruits and vegetables, grass-fed animal foods, nuts & seeds, whole foods, whole eggs things we would traditionally recognize
If your plate is 75% vegetables you’re doing good with a side of protein and a side of starch
Double down on the vegetables and skip the potatoes, bread, and rice
Unlimited non-starchy vegetables
Be aware of how much starchy vegetables (potatoes, sweet potatoes, winter squash and root vegetables) you are eating because they can turn into sugar in your body try ½ cup
We talk about having a healthy balance and relationship with food - don’t obsess, find freedom by eating the right foods
Eating the right foods makes us not hungry and we end up eating less
Most of your diet by volume should be carbs in the form of vegetables, but most of your calories should be from fat
Your plate should be 75% veggies, 4 ounces of protein, and 4 or 5 tablespoons of fat a day. These are guidelines nothing rigid.
Stick with low glycemic fruits and avoid fruit juices, at least until you become more resilient to sugars
Avoid over heating oils (no smoke), stick with healthy oils like coconut, olive oil, and grass-fed butter
Simple cooking techniques and eating real food is liberating
Key Takeaways:
Don’t be afraid of eating real food. We need to get back to families cooking simple meals that consist of real food. No barcodes, no ingredient list - just eat real food.
Mentioned on today’s show:
Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health by Mark Hyman
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