How To Follow The Pegan Diet

The Dr. Hyman Show

Dr. Mark Hyman

Nutrition, Medicine, Health & Fitness

4.5 • 9.1K Ratings

🗓️ 2 June 2023

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode is brought to you by Rupa Health and Athletic Greens. You can exercise, meditate, sleep, and take all the supplements in the world, but unless you focus on high-quality, nutrient-dense whole foods personalized to your own needs and preferences, you will not achieve health or longevity. The Pegan Diet is an inclusive, flexible frame that is built on the principles of quality, food as medicine, and personalization. It is designed to be low glycemic (low in starch and sugar), rich in good fats, anti-inflammatory, detoxifying, hormone balancing, energy boosting, and gut healing. It is nutrient dense and rich in longevity phytochemicals, polyphenols, antioxidants, and microbiome-healing fibers. It is designed to regenerate both human and planetary health, which are inseparable. In today’s episode of my series I’m calling Health Bites, I walk you through exactly how to follow the Pegan Diet. This episode is brought to you by Rupa Health and Athletic Greens. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com. AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, Athletic Greens is offering 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Here are more details from our interview (audio version / Apple Subscriber version): How I came to create the Pegan Diet (2:50 / 00:58) Key principles of eating well (4:11 / 1:45) Eat a lot of plants (7:12 / 5:25)) Foods with healthy fats (8:06 / 6:17) The benefits of eating meat (9:25 / 7:35) Getting adequate protein as a vegan (10:41 / 8:52) Sourcing and selecting fish (11:05 / 9:13) The best type of grains (11:47 / 9:55) Avoid refined sugar (12:57 / 11:05) Eliminate seed oils (13:15 / 11:24) Avoid or limit dairy (13:33 / 11:41) Mentioned in this episode Environmental Working Group Monterey Bay Aquarium consumer guides NRDC Mercury Guide Time to Question Everything You Know About Milk Young Forever

Transcript

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0:00.0	Coming up on this episode of the doctor's pharmacy.
0:03.5	It's a plant-rich diet, not a plant-based diet.
0:07.3	And that's an important distinction.
0:08.6	Plant-based implies vegan.
0:10.4	Plant-rich means your diet's mostly plants,
0:12.8	and that should be three-quarters of your plate covered
0:14.9	with colorful veggies.
0:16.5	[♪ INTRO MUSIC PLAYING [♪
0:18.8	Hey, everyone, it's Dr. Mark.
0:20.0	Now, I know a lot of you out there
0:21.7	are healthcare practitioners like me,
0:23.4	helping patients heal using real food and functional medicine
0:26.7	as the framework for getting the root cause of the issues.
0:29.4	Now, in my practice,
0:30.4	this often means looking at lots of internal variables
0:33.5	to find the most effective path to optimize health
0:36.2	and reverse disease.
0:37.2	But up until now, that meant we were usually ordering tests
0:40.3	for one patient for multiple labs.
0:42.4	Now, I'm sure many of you can relate
0:43.6	to how time-consuming and complicated lab wording can be
0:46.4	for functional medicine practitioners like me
	...

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