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:

How To Do The 10-Day Detox

Are There Any Healthy Sugars And Sweeteners?

How Much And What Types Of Exercise Are Needed To Age Well?

The Surprising Key To Longevity

Episode description

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.

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:

How To Do The 10-Day Detox

Are There Any Healthy Sugars And Sweeteners?

How Much And What Types Of Exercise Are Needed To Age Well?

The Surprising Key To Longevity

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.

#detox

#insulin

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.

#gut

#nutrition

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.

#fasting

#meal-timing

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.

#metabolism

#resilience

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.

#longevity

#relationships

Mark Hyman

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