by Mark Hyman
By Mark Hyman, MD
Eat Fat, Get Thin
The Blood Sugar Solution 10-Day Detox Diet Cookbook
The Blood Sugar Solution 10-Day Detox Diet
The Blood Sugar Solution Cookbook
The Blood Sugar Solution
UltraPrevention
UltraMetabolism
The Five Forces of Wellness (CD)
The UltraMetabolism Cookbook
The UltraThyroid Solution
The UltraSimple Diet
The UltraSimple Challenge (DVD)
The UltraMind Solution
Six Weeks to an UltraMind (CD/DVD)
UltraCalm (CD)
Resources
DR. MARK HYMAN AND FUNCTIONAL MEDICINE
Dr. Hyman on Social Media
www.drhyman.com
www.eatfatgetthin.com
Twitter: @markhymanmd
Instagram: @markhymanmd
Facebook: facebook.com/drmarkhyman
Books and Programs
The Blood Sugar Solution 10-Day Detox Diet (book and public television special)
The Blood Sugar Solution 10-Day Detox Diet Cookbook (book)
The Blood Sugar Solution (book and public television special)
The Blood Sugar Solution Cookbook (book)
The UltraMind Solution (book and public television special)
Six Weeks to an UltraMind (audio/DVD program)
The Daniel Plan (book)
The Daniel Plan Cookbook (book)
UltraCalm (audio program)
UltraMetabolism (book and public television special)
The UltraMetabolism Cookbook (book)
The UltraSimple Diet (book)
The UltraSimple Challenge (DVD coaching program)
The UltraThyroid Solution (e-book)
UltraPrevention (book)
The Five Forces of Wellness (audio program)
The Detox Box (audio/DVD program)
Finding a Functional Medicine Doctor
I am founder and director of two medical clinics where teams of experienced functional medicine physicians, nutritionists, nurses, and health coaches guide you through diet and lifestyle modifications, as well as provide specialized testing, nutritional supplementation, and medications.
The UltraWellness Center
55 Pittsfield Road, Suite 9
Lenox Commons
Lenox, MA 01240
(413) 637-9991
www.ultrawellnesscenter.com
Cleveland Clinic Center for Functional Medicine
9500 Euclid Avenue
Cleveland, OH 44195
(216) 445-6900 or toll-free at (844) 833-0126
http://my.clevelandclinic.org/services/center-for-functional-medicine
Institute for Functional Medicine
Additionally, I am the chairman of the board of the Institute for Functional Medicine, a 501(c)(3) nonprofit and the global leader in functional medicine education. Go to www.functionalmedicine.org to find a certified practitioner near you.
EAT FAT, GET THIN TOOLS AND RESOURCES
At www.eatfatgetthin.com, you will find all the resources listed below, and more, for support during and long after the twenty-one day Eat Fat, Get Thin Plan.
The Fat Summit: Separating Fat from Fiction
In my exclusive online conference, The Fat Summit: Separating Fat from Fiction, I interview more than thirty of the world’s top experts on the topic of fat and what it really takes to lose weight, feel great, and reverse chronic disease naturally. Go to www.fatsummit.com to watch or listen to the conference.
The Eat Fat, Get Thin Supplements
When it comes to supplements, quality matters. In a sea of unregulated, poor-quality products that are not screened for potency or purity and that may not be bioavailable, we have screened and vetted a few ethical companies that focus on quality. We recommend that you choose the best supplements. After all, you have only one body.
Here are the daily recommendations for supplements and products that support the Eat Fat, Get Thin 21-Day Plan. For detailed descriptions of each item, see Chapter 12, here.
Multivitamin and mineral supplement (high quality): take as directed by manufacturer
Fish oil (purified): 2 grams a day
Vitamin D3: 2,000 units a day
L-carnitine: 300 to 400 milligrams twice a day
Coenzyme Q10: 30 milligrams twice a day
Magnesium glycinate: 100 to 150 milligrams a day (take 1 capsule twice a day)
PGX: 2 to 5 grams a day (powder or capsule form), 3 times a day (take 15 minutes before each meal with a large glass of water)
Probiotics: 10 to 20 billion CFUs a day
MCT (medium chain triglycerides) oil: 1 to 2 tablespoons a day
Electrolytes: 1 capful of E-lyte (a liquid electrolyte solution) in 8 ounces of water, twice a day
Potato starch: 1 to 2 tablespoons in 8 ounces of water, twice a day
Please visit www.eatfatgetthin.com to find out where you can purchase these items.
Additional Supportive Supplements (depending on your needs)
Digestive enzymes: 1 to 2 capsules with each meal to help with digestion
Magnesium citrate: 150-milligram capsules or tablets, 2 to 3 capsules twice per day. Use this form of magnesium if you tend toward constipation.
Laxablend (an herbal laxative): 2 to 3 capsules at night if you haven’t had a bowel movement in a day or feel constipated.
Buffered ascorbic acid: 500 mg capsules, 2 to 4 capsules twice a day to help with detoxification and constipation
Health and Testing Resources
Basic lab testing guidelines
Carbohydrate Intolerance Quiz and FLC (Feel Like Crap) Quiz
How to Work with Your Doctor to Get What You Need downloadable e-book
Beyond Food: Other Causes of Obesity and Damaged Metabolism downloadable e-book
The Fat Bible: Your Guide to Eating Fat downloadable e-book
Self-monitoring tools, including information on glucose monitors, Fitbit, Fitbit Wi-Fi Smart Scale and Withings scale, blood-pressure monitors, and personal movement and activity trackers
Genetic testing, including information on at-home test kits for genomic testing
Symptoms Tracking Chart (to test gluten and dairy)
The Eat Fat, Get Thin Online Health Tracker
Eat Fat, Get Thin Community Resources
The Eat Fat, Get Thin Online Course
The Eat Fat, Get Thin Community pages
Life coaching through the Handel Group (www.handelgroup.com)
Lifestyle Resources
Eat Fat, Get Thin Online Journal
Eat Fat, Get Thin Online Food Log
Fitness resources
Restaurant Rescue Guide downloadable e-book
The UltraCalm guided audio-relaxation program
Meditation resources
Stress-busting tools
Sleep Resources
Blue Lights
www.lowbluelights.com
Products for naturally maximizing melatonin.
Spoonk Acupressure Mat
www.spoonkspace.com
Acupressure mats provide natural and powerful back-pain relief and body and mind relaxation, while improving blood circulation to every part of your body.
Earthing Sheet
www.earthing.com
Earthing sheets ground you to the earth and disconnect you from the electromagnetic frequencies (EMFs) that can affect your sleep.
GENERAL REFERENCES AND RESOURCES
Environmental Working Group
Environmental Working Group website, www.ewg.org
The Environmental Working Group empowers people to live healthier lives in a healthier environment, driving consumer choice, civic action, and an informed public with breakthrough research. Use this site to find: guides to making good food on a tight budget; the “Clean 15/Dirty Dozen” produce list; food scores to check your food for nutritional quality, ingredients, and level of processi
ng; guides to healthy, sustainable low-mercury fish; a meat eater’s guide to eating meat that is healthy for you and the planet; information on safe skin care and house-cleaning products; and more.
Food Essentials
Thrive Market
Online marketplace where you can shop for the best healthy, natural, non-GMO, organic, vegan, raw, Paleo, gluten-free, and non-toxic items from the top-selling brands at wholesale prices. This extraordinary company is changing the food landscape by providing access to real whole fresh foods at 25 to 50 percent off retail prices and shipping anywhere in the country, including food deserts. You can get a free three-month trial membership and 25 percent off your first order by going to www.thrivemarket.com/EFGT.
Grass-fed Meats
Mark’s Daily Apple
www.marksdailyapple.com/primal-resource-guide
Online resources and blog
US Wellness Meats
www.grasslandbeef.com
A site offering 100 percent grass-fed beef treated humanely from birth to processing, using rotational grazing and never using herbicides, pesticides, or fertilizers
Seafood and Organic Frozen or Canned Fish
National Resources Defense Council
http://www.nrdc.org/oceans/seafoodguide/
Sustainably raised or harvested low-mercury fish sources
Vital Choice
www.vitalchoice.com
A selection of fresh, frozen, and canned wild salmon, sardines, black cod, and small halibut
Clean Fish
www.cleanfish.com
Sustainably-sourced (farmed or fished) seafood from artisan producers
Notes
Introduction
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3. Mohindra D. Non-communicable diseases to cost $47 trillion by 2030, new study released today. World Economic Forum. http://www.weforum.org/news/non-communicable-diseases-cost-47-trillion-2030-new-study-released-today. Updated September 18, 2011.
Chapter 1
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3. Allison DB. Liquid calories, energy compensation and weight: what we know and what we still need to learn. Br J Nutr. 2014 Feb;111(3):384–86.
4. Singh GM, Micha R, Khatibzadeh S, Lim S, Ezzati M, Mozaffarian D; Global Burden of Diseases Nutrition and Chronic Diseases Expert Group (NutriCoDE). Estimated global, regional, and national disease burdens related to sugar-sweetened beverage consumption in 2010. Circulation. 2015 Jun 29.
5. Iadecola C. Sugar and Alzheimer’s disease: a bittersweet truth. Nat Neurosci. 2015 Apr;18(4):477–78.
6. Hession M, Rolland C, Kulkarni U, Wise A, Broom J. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Obes Rev. 2009 Jan;10(1):36–50.
7. Chowdhury R, Warnakula S, Kunutsor S, et al. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. 2014 Mar 18;160(6):398–406.
8. Hamdy O. Nutrition revolution—the end of the high carbohydrates era for diabetes prevention and management. US Endocrinol. 2014;10(2)103–4.
9. Viguiliouk E, Kendall CW, Blanco Mejia S, et al. Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PLoS One. 2014 Jul 30;9(7):e103376.
10. Estruch R, Ros E, Salas-Salvadó J, et al; PREDIMED Study Investigators. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013 Apr 4;368(14):1279–90.
11. Laing RD. The Voice of Experience. New York: Pantheon; 1982.
12. Ballard KD, Quann EE, Kupchak BR, et al. Dietary carbohydrate restriction improves insulin sensitivity, blood pressure, microvascular function, and cellular adhesion markers in individuals taking statins. Nutr Res. 2013 Nov;33(11):905–12.
13. Nickols-Richardson SM, Coleman MD, Volpe JJ, Hosig KW. Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet. J Am Diet Assoc. 2005 Sep;105(9):1433–37.
14. Chowdhury R, Warnakula S, Kunutsor S, et al. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. 2014 Mar 18;160(6):398–406.
15. Faghihnia N, Mangravite LM, Chiu S, Bergeron N, Krauss RM. Effects of dietary saturated fat on LDL subclasses and apolipoprotein CIII in men. Eur J Clin Nutr. 2012 Nov;66(11):1229–33.
16. Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969–77.
17. Margioris AN. Fatty acids and postprandial inflammation. Curr Opin Clin Nutr Metab Care. 2009 Mar;12(2):129–37. Review.
18. Wood RJ, Volek JS, Davis SR, Dell’Ova C, Fernandez ML. Effects of a carbohydrate-restricted diet on emerging plasma markers for cardiovascular disease. Nutr Metab (Lond). 2006 May 4;3:19.
19. Volek JS, Ballard KD, Silvestre R, et al. Effects of dietary carbohydrate restriction versus low-fat diet on flow-mediated dilation. Metabolism. 2009 Dec;58(12):1769–77.
20. Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean diet and age-related cognitive decline: a randomized clinical trial. JAMA Intern Med. 2015 May 11.
21. Accurso A, Bernstein RK, Dahlqvist A, et al. Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal. Nutr Metab (Lond). 2008 Apr 8;5:9.
22. Ramsden CE, Zamora D, Leelarthaepin B, et al. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ. 2013 Feb 4;346:e8707. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated fatty acids. J Nutr Metab. 2012;2012:539426.
23. Volk BM, Kunces LJ, Freidenreich DJ, et al. Effects of step-wise increases in dietary carbohydrate on circulating saturated fatty acids and palmitoleic acid in adults with metabolic syndrome. PLoS One. 2014 Nov21;9(11):e113605. Forsythe CE, Phinney SD, Feinman RD, et al. Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet. Lipids. 2010 Oct;45(10):947–62.
24. Volk BM, Kunces LJ, Freidenreich DJ, et al. Effects of step-wise increases in dietary carbohydrate on circulating saturated fatty acids and palmitoleic acid in adults with metabolic syndrome. PLoS One. 2014 Nov21;9(11):e113605.
25. Richelsen B. Sugar-sweetened beverages and cardio-metabolic disease risks. Curr Opin Clin Nutr Metab Care. 2013 Jul;16(4):478–84.
26. Ameer F, Scandiuzzi L, Hasnain S, Kalbacher H, Zaidi N. De novo lipogenesis in health and disease. Metabolism. 2014 Jul;63(7):895–902.
27. Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. Am J Clin Nutr. 2008 Mar;87(3):627–37. Review.
28. Castro-Quezada I, Sánchez-Villegas A, Estruch R, et al; PREDIMED Study Investigators. A high dietary glycemic index increases total mortality in a Mediterranean population at high cardiovascular risk. PLoS One. 2014 Sep 24;9(9):e107968.
Chapter 2
1
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6. Lewis SB, Wallin JD, Kane JP, Gerich JE. Effect of diet composition on metabolic adaptations to hypocaloric nutrition: comparison of high carbohydrate and high fat isocaloric diets. Am J Clin Nutr. 1977 Feb;30(2):160–70.
7. Willett WC. Dietary fat is not a major determinant of body fat. Am J Med. 2002;113(9B):47S–59S. Willett W. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–99.
8. DiNicolantonio JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or Ω-6 polyunsaturated fats: do the dietary guidelines have it wrong? Open Heart. 2014 Feb 8;1(1):e000032.