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    Exclusive Dr. Hyman+ Functional Medicine Deep Dive: Lessons From Our Past On How To Live Better and Longer In Our Future

    enJune 06, 2023

    About this Episode

    Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. 


    In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on lessons from our past on how to live better and longer in our future with IFM practitioner, Dr. Elizabeth Board.


    To learn more about the Institute of Functional Medicine, sign up for IFM’s newsletter: https://www.ifm.org/about/free-newsletter/.


    Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

    - Ad-Free Doctor’s Farmacy Podcast episodes

    - Exclusive monthly Functional Medicine Deep Dives

    - Monthly Ask Mark Anything Episodes 

    - Bonus audio content exclusive to Dr. Hyman+


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    🔑 Key Takeaways

    • Moderate exercise is beneficial for health, but finding a balance between enough and excessive exercise is important for individual health. Rest and recovery are also crucial, but daily movement is encouraged.
    • Prioritizing physical activity, social connection, and restful sleep is crucial for overall well-being. Incorporating variety in exercise routines and learning from our ancestors' habits can improve our health and longevity.
    • Oxytocin helps us adapt to change and form connections while dopamine motivates us to survive and reproduce. Being aware of dopamine triggers and balancing neurotransmitters is crucial for healthy behavior.
    • Treating only the symptoms of a disease without addressing the underlying cause perpetuates unhealthy behaviors and promotes mismatched diseases. Functional Medicine treats the root cause, preventing further complications and promoting a positive impact on health.
    • By incorporating healthy habits and looking at cultural evolution, we can address chronic illness and potentially decrease reliance on antibiotics and opiates. Evolutionary medicine may unlock secrets of cancer, infection, and aging.
    • Prioritizing rest, engaging in low-stress activities with loved ones, and incorporating moderate exercise with spiritual or social connection can decrease anxiety, inflammation, and promote overall health. Avoiding procrastination, addressing root causes, and incorporating variety in our food and exercise can help find balance and health.
    • By making simple lifestyle changes like consuming nuts and seeds, eating free-range animals, reducing stress, getting restorative sleep, and taking care of our gut health, we can reduce the risk of cardiovascular and cerebral vascular diseases. Our daily habits play a significant role in our overall health, and by being mindful, we can prevent illnesses and live a healthier life.
    • Maintain a healthy mouth by being mindful of your diet and exercise. Choose whole foods, engage in moderate movement, and eliminate toxins to reduce your risk of cancer, heart disease, and diabetes. Build strong relationships to combat obesity and its associated health risks.

    📝 Podcast Summary

    The Benefits and Risks of Exercise for Aging and Chronic Illnesses

    Exercise positively affects every mechanism of aging and decreases the risk of chronic illnesses. However, excessive exercise can have negative effects, such as increased healthcare risk. Moderate exercise has shown to be very beneficial in improving lipids, blood pressure, and inflammation. Every individual has a different J-shaped curve, so one should find a balance between enough and excessive exercise. Rest and recovery are important for the body, and lazy days should not make one feel guilty. One should aim to move every day, even if it is just for a few minutes.

    Movement, Social Support, and Sleep: Essential Elements for Health.

    Movement combined with learning improves learning and overall health. Participating in sports and exercising with others can reduce stress, provide social support, and be fun. Getting adequate sleep and rest is also essential for health. Social support and connection play a significant role in longevity and healing. Dopamine and oxytocin are true healers of disease. Being healthy is not just about eating right, but also about taking care of our mental, emotional, and social well-being. We need to incorporate variety in our exercise routine and prioritize sociability, spirituality, and conviviality. We should be mindful of modern sleep disruptors and try to establish good sleep habits. We can learn a lot from the habits of our hunter-gatherer ancestors.

    The Interplay between Oxytocin and Dopamine

    Oxytocin's impact is powerful, as it helps maintain stability in changing environments, increases pain relief, and enhances attractiveness. It also plays a crucial role in survival, protecting babies against hypoxia and facilitating romantic bonds. On the other hand, dopamine's neurotransmitter system is designed to keep us motivated to stay alive and reproductive successful, but too much dependency can lead to overeating, gambling, or addiction. It is essential to be flexible and mindful of the things that increase dopamine levels, like exercise and being around loved ones. Overall, the interaction between host and microbe plays a significant role in our neurotransmitter system and affect our evolutionary history and behaviours.

    Dis-evolution and the Importance of Treating the Root Cause of Disease

    Dis-evolution is the failure to treat the root cause of a mismatched disease, which allows the disease to persist or intensify, creating a vicious feedback loop. This approach is similar to palliative care, where only the symptoms are relieved without treating the underlying cause. The example of filling a cavity without addressing the consumption of sugar perpetuates the unhealthy behavior and promotes mismatched diseases. It is crucial to treat the root cause of the disease to prevent further complications and create a positive impact. In healthcare, Functional medicine treats the root cause of the disease, making it a better approach compared to traditional palliative care, which favors procrastination and perpetuates mismatched diseases.

    The impact of sugar on our body and the potential of evolutionary medicine

    Consuming too much sugar affects many different parts of our system, including the endocrine, neurologic, immune, bone, joint, and gut systems. Cultural evolution is faster than natural selection and can be overwhelming, but we can use it for good by incorporating movement, organic farm-to-table, yoga, heart rate variability, and other healthy habits. Evolutionary medicine may be able to decrease the use of antibiotics and opiates and unlock the secrets of cancer, infection, and aging. It is important to address the foundations of chronic illness by looking back to the past and being aware of cultural evolution. Mild nagging illness is beneficial and keeps us home, but we should tailor therapies for unique disease susceptibilities.

    The Key to Finding Balance and Optimal Health

    Stress reduction and rest are crucial for our health. We can learn from hunter-gatherers who worked shorter hours but rested and engaged in low-stress activities with loved ones. Moderate exercise with spiritual or social connection is best for our bodies. Close relationships increase progesterone, a natural anti-anxiety hormone that calms us. Progesterone is also critical for preventing estrogen excess, decreasing inflammation, and promoting mucosal repair. We can find balance and health by avoiding procrastination, addressing root causes, and incorporating variety in our food and exercise. Hippocrates suggests nourishment and exercise in moderation as the safest way to help ourselves. Let's prioritize rest, social connection, and self-care for optimal health.

    The Importance of Adapting to Our Genes for Better Health

    We need to adapt our environment to suit our genes and avoid mismatched diseases, which account for over 70% of diseases today. Eating nuts and seeds, consuming free-range animals, having high fiber and low insulin demand, fasting, stress reduction, restorative sleep, and maintaining oral and gut health can help reduce the risk of cardiovascular and cerebral vascular diseases. Maintaining nutrition throughout history plays a significant role in gut health and brain health, which is essential to remember. Diseases don't come out of the blue; they're developed from small daily sins against nature. Taking care of our gut health is important as it's connected to brain health. Hippocrates' statement holds, and by being smart, we can prevent illnesses and live a healthier life.

    The Importance of Diet, Exercise, and Environment on Overall Health

    Maintaining a healthy mouth is important for overall health, and this starts with being mindful of what we eat. Eating a colorful plate every day full of phytonutrients can have numerous health benefits. Regular moderate exercise is also important for heart health, but excessive exercise can be harmful. Eliminating toxins from our environment and choosing a healthy diet can significantly reduce our risk for cancer. Hyperinsulinemia, hyper sugar, and obesity are all connected to numerous health issues, including cancer, cardiovascular disease, and diabetes. We can combat obesity and its associated health risks by eating whole foods, minimizing high insulin foods, engaging in daily moderate movement, getting adequate sleep, and building strong, supportive relationships with others.

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