- Hi, I'm Dr. Mark Hyman, and this is everything I eat in a day. (paper rustling) So, first thing I do when I wake up, is I lay in bed and I simmer. I simmer in that twilight
between waking and sleeping, and I listen to what it has to tell me. I listen to the dreams that I had, I try to go back and think about them, and just feel what I want. And then I meditate, and
then it's off to the kitchen, my favorite place in the house, (laughs) where I first often have a green tea. I like the brown rice roasted green tea. Sometimes I'll have a coffee. If there's an espresso
machine in the house, I'll definitely have that
with some macadamia milk, and then I've lately been just loving a smoothie in the morning. And I've been making this super smoothie that's essentially driving all these beneficial things in my
body that create health. You see, as a doctor, I
really well understand that food is medicine. Not cause I learned it in medical school, but because food works to regulate every single system in your body. Your gut, your immune system, your detox system, everything. So, first thing in the morning, I wanna put in my body things that are gonna help me stay strong
and healthy and fit. And I've been working out more, so I want a good protein shake. So I put in goat whey,
which has A2 casein, not the A1 casein, less inflammatory and I tolerate it way better. I'll use sometimes a plant protein, like pea protein or hemp protein, pumpkin seed proteins, and then I'll throw in all
this other goody stuff. Adaptogenic mushrooms,
reishi, shiitake, maitake, cordyceps, lion's mane mushroom, all that goes in a powder in my shake. I put in green tea powder
and pomegranate powder, which are great for the microbiome, I put in probiotics, I
put in a little MCT oil, that gives me a more even metabolism, and it's great for my long bike rides and keeps me going, and I
throw in some frozen fruit like strawberries, maybe
a little half banana. So that's my morning go-to smoothie. I just frickin' love it. Next, I don't really snack, because I just eat good food,
and I eat plenty of food, and if I do snack, I might
have some macadamia nuts, or I might have some almonds, or I might have a piece of
fruit, but rarely I snack. In the afternoon for lunch, like today, we had the most amazing salad. I had sunflower sprouts,
arugula from the farm, cherry tomatoes from a
local farmer as well, I put in toasted pumpkin
seeds, watermelon radishes, and some regular radishes,
and it just was so yummy. And then on top of it, I
put extra virgin olive oil, which was oleocanthals,
all these great medicines. I put in balsamic
vinegar, salt and pepper, really simple dressing,
and that's my lunch, with smoked salmon. I had some smoked salmon,
it was wild coho salmon, I got in a package, it
was already pre-smoked, a little can of mackerel, I
shared that with some friends. So that's my lunch, I call it a fat salad, cause it has fat from the pumpkin seeds, fat from the olive oil,
fat from the fatty fish that I eat with it, so
it's kind of a fatty salad. And then for dinner, I love to make a rainbow assortment of
colorful fruits and vegetables, nuts and seeds, and a
good quality protein. So I eat really delicious food, there's no depravation or starvation, or what I call the "pegan diet", which is basically the
topic of my new book. The dinner I had the other night was some mahi mahi I seared in a pan with a little ghee and
garlic and white wine. And then I made jicama and
watermelon radish salad, with Thai basil and this
incredible dressing, which has tahini in it, which is basically ground sesame seeds, super high in calcium. I put in lemon juice, olive
oil, a little cumin spice, it's just so good. And then we had these little new potatoes, which are so good. They're small, they're not so starchy. I boiled them up and I tossed them with olive oil and lemon, salt and pepper, a little garlic, and chopped
up parsley and greens, and it makes a, like, green
potato salad which is so good. Also, roasted lion's mane mushrooms. Lion's mane mushrooms are so yummy, they look like a brain and
they're great for your brain. And then in addition I had an incredible assortment
of greens in the fridge, chard and kale, and I stir-fried it with a ginger and mirin,
which is a Japanese rice wine. So I basically had four
or five different dishes, all vegetables, plus a
little bit of protein. Occasionally, you know, I
might drink a little tequila, but maybe once a week. All right, now, in terms of getting hungry or hangry, I don't. I never really get hungry or hangry, because I understand if
I eat protein and fat and good fats with every meal, I won't have these swings in blood sugar, which is what makes you hangry. I don't eat certain ingredients, for example, I don't eat
anything that's not food. If it has weird ingredients,
weird chemicals in it, if it's not actually
something that nature made, I won't eat it. Now, my favorite food city,
I think it's a tossup, but I love New York and
I love San Francisco, because they have the most
incredible ingredients, incredible food, incredible chefs. You know, if I eat comfort
food, what would I eat? Once in a while, I love pasta. So I might have lentil
pasta, chickpea pasta, maybe soba noodles, buckwheat noodles, and I'll make a little pasta
dish which I really love. So, I hope you've enjoyed this, and I really loved to share with you everything I eat in a day. Thanks for watching this. You should check out my
new book, "The Pegan Diet." Thanks for watching,
we'll see you next time. (upbeat music)
