Encore: How To Do The 10-Day Detox

Mark Hyman

Jan 6, 2025

Episode description

Do you experience cravings for sugar and refined carbs? Do you regularly feel tired or sluggish or experience brain fog? Do you have joint pain, muscle aches, bloating, gas, sinus problems, skin problems, anxiety, depression or insomnia, or simply put, do you “feel like crap?” Most people, at some point in their lives, have experienced what I call FLC Syndrome—this is when you Feel Like Crap. Yet most people have no idea what causes it or how to fix it. The good news is that most of us are only a few days away from feeling well, ending sugar and carb cravings, and having control over our bodies.

In today’s episode, I talk about how to activate your body’s extraordinary healing and reparative systems with my 10-Day Detox Diet. The 10-Day Detox addresses foundational gaps missing in our modern diet, supplements that support our natural detoxification systems, minerals and amino acids that promote relaxation and deep rest, and a dietary protocol that works by taking out the wrong foods and focusing on the right foods to transform your body in just a few days.

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Here are more details from our interview (audio version / Apple Subscriber version):

Do you have FLC Syndrome? (2:41 / 1:07)
The first pillar of the 10-Day Detox: Food (6:02 / 4:26)
The second pillar of the 10-Day Detox: Daily Habits (9:44 / 8:12)
The third pillar of the 10-Day Detox: Supplemental Support (12:31 / 10:59)
What to eat and what to avoid during your 10-Day Detox (15:29 / 12:49)
Transitioning off the 10-Day Detox (22:28 / 20:54)

Mentioned in this episode

10-Day Detox PDF (includes the medical symptom questionnaire)

The 10-Day Detox book

The 10-Day Detox Cookbook

What to Eat/What to Avoid during your 10-Day Detox

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Mindsip insights from this episode:

Reintroduce foods one at a time to identify sensitivities

When reintroducing foods after the detox, add back only one food group (like gluten or dairy) for three days at a time to accurately identify what makes you feel bad.

#detox

#nutrition

Avoid high-glycemic fruits for 10 days to reset blood sugar response

To fully reset your blood sugar response, you should avoid all high-glycemic fruits, including seemingly healthy ones like apples, peaches, and cherries, for the 10 days.

#glucose

#nutrition

Eliminate grains and beans to reduce inflammation during detox

For the 10-day detox, you should eliminate all grains and beans, even healthy ones like quinoa and buckwheat, to shut down the insulin response and reduce inflammation.

#detox

#nutrition

Choose SMASH fish to minimize mercury exposure

To avoid mercury, you should consume small fish known by the acronym SMASH: Small wild Salmon, Mackerel, Anchovies, Sardines, and Herring.

#fish

#mercury

Establish foundational supplement stack for optimal health

Due to nutrient depletion in modern food, a foundational supplement stack of a multivitamin, magnesium, vitamin D, and fish oil is recommended for optimal health.

#nutrition

#supplement

Fast for 12 to 14 hours to promote body repair processes

Giving yourself at least 12 to 14 hours between dinner and breakfast is a simple form of time-restricted eating that allows your body to rest and engage in repair processes like autophagy.

#autophagy

#fasting

Fill your plate with 75% non-starchy vegetables for balanced meals

When constructing your meals, your plate should be three-quarters non-starchy vegetables, with the remaining quarter being a portion of protein about the size of your palm.

#nutrition

#vegetable

Experience a 10-day detox for total body reset

A 10-day detox diet can act as a total body reset, and in just five days, participants in programs have seen a 70% reduction in all symptoms from all diseases.

#detox

#nutrition

Identify FLC syndrome to improve your well-being

Many people unknowingly suffer from what is called FLC (Feel Like Crap) syndrome, where common symptoms like fatigue, brain fog, and digestive issues are directly caused by the food they eat.