How to Get Your Health Back on Track - ENCORE
Mark Hyman
Dec 29, 2025
Episode description
As we wind down for the holiday season, we’ll be taking a short break. But I didn’t want to leave you without something meaningful to explore. So for today’s Monday episode, we’re revisiting one of our most powerful deep-dive topics of 2025.
Thank you for being part of this community. We’ll be back in the new year with brand-new episodes and I truly can’t wait to share what’s coming next.
In today’s episode, we feature four segments about hitting the reset button on our diet and lifestyle choices and establishing new behaviors for our overall wellbeing.
We all get off track sometimes. Life gets busy, we indulge a little too much during the holidays, or we ignore the messages our body is sending us to sleep more and eat better. This can leave us feeling super sluggish, run-down, or unable to think clearly. This is what I call FLC syndrome? It’s when you feel like crap!
This episode is brought to you by BIOptimizers.
Head to bioptimizers.com/hyman and use code HYMAN to save 15%.
Full-length episodes can be found here:
Are There Any Healthy Sugars And Sweeteners?
Mindsip insights from this episode:
Reset insulin response with a 10-day grain and bean detox
For 10 days, eliminate all grains and beans, even healthy ones, to reset your insulin response and reduce inflammation.
Avoid sugar alcohols to prevent gut issues
Sugar alcohols like mannitol and sorbitol are not absorbed well and can cause significant gut issues like bloating, gas, and diarrhea by feeding gut bacteria.
Establish 12 to 14-hour fasting window for better meal timing
Create a 12 to 14-hour fasting window between dinner and breakfast and stop eating at least three hours before bed.
Achieve metabolic health for greater dietary flexibility
By becoming metabolically healthy, you gain more "metabolic degrees of freedom," which is the resilience to tolerate occasional treats without negative consequences.
Prioritize relationships for a long, healthy life
An 84-year Harvard study found that good relationships, more than diet or exercise, were the primary determinant of a long, healthy, and happy life.
More from
Mark Hyman
Why Your Cholesterol Is High—and How to Start Fixing It in 10 Days
Antidepressants Explained: Benefits, Risks, and Alternatives for Depression | Dr. James Greenblatt
The Perfect Morning Routine for a Longer, Sharper Life | Dr. Mark Hyman
Millions of Women Stopped Taking Hormones Because of a Misread Study | Dr. Sharon Malone
Is HRT Safe? 10 Questions Women Ask Most — Answered by a Functional MD
You also might be interested in
The Foods That Starve Cancer | William Li
Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
#395 - Brain lipidology: understanding APOE, cholesterol homeostasis, Alzheimer's disease risk, and the effects of lipid-lowering therapies on brain health | Tom Dayspring, M.D.
The One Breakfast Food that Eliminates Fat, Protects the Liver, and Builds Muscle!
Latest Seed Oil Controversy, Most Important Body Part?, CBN For Sleep & More! Solosode #501
