Doctor's Farmacy with Mark Hyman, MD

Key Takeaways

Optimal exercise balance: Excessive exercise, especially beyond 150 minutes of moderate or 70 minutes of high-intensity activity per week, may increase inflammation and risk
- Moderate daily movement (like walking) combined with super-slow resistance training is ideal for health
Diet trends and protein: Extreme dieting, such as excessive intermittent fasting, ketogenic diets, or fear of carbohydrates, is often unnecessary
- A balanced combination of low-carb days with higher evening carbohydrate intake promotes glycemic stability
- Prioritize clean, high-quality protein at about 1g per pound of bodyweight, favoring animal sources (with nose-to-tail consumption and collagen), and be cautious with plant proteins due to digestibility concerns
Anti-aging and recovery approaches: Techniques such as micro-needling, red light therapy, peptide serums, and even salmon DNA serum are highlighted for youthful skin
- Cost-free hacks like barefoot walking outdoors in sunlight and breathwork can deliver impressive benefits for inflammation and sleep
The power of community & spiritual health: Social connection is described as the most powerful “biohack” for longevity and well-being, rivaling the impact of major risk factors like smoking
- Meaningful relationships and a sense of spiritual or higher purpose are crucial for emotional and biological health
The 5 Core Principles for Longevity: Ben Greenfield’s main advice centers on balanced movement, clean eating, exposure to hot and cold, taking care of one’s personal environment (air, water, light, electricity), and prioritizing community and spiritual life as the foundation for lasting health and happiness

It’s been five years since Ben Greenfield joined me on The Dr. Hyman Show, and a lot has changed. Ben isn’t doing many of the things he once swore by. In fact, he’s discovered that some of the most powerful practices for health and longevity are simpler and more sustainable than the extreme routines he became known for.

In this episode, we talk about the biohacks he’s left behind, the innovations he still uses, and the deeper priorities that now guide his life. Join us on YouTube for the full talk or listen wherever you get your podcasts.

[YOUTUBE THUMBNAIL]

We discuss:

• How much exercise is truly healthy, and when it starts working against you

• Simple training shifts that build strength and stamina while protecting long-term health

• What recovery tools can actually speed healing and reduce inflammation

• Can light and oxygen really reset your body’s rhythms and improve sleep?

• Why community, family, and spiritual health may be the most overlooked keys to longevity

True longevity isn’t found in extremes—it’s built through balance, connection, and simple daily practices that stand the test of time.

View Show Notes From This Episode

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The Biohacks Ben Greenfield No Longer Uses (and What He Does Instead)

Podcast Notes Playlist: Fitness