At-a-Glance
Diet
Pegan Diet (75% Plants, Healthy Fats)
Exercise Focus
Strength Training, HIIT, Joyful Movement
Core Principle
Food as Medicine
Dr. Mark Hyman
Functional Medicine Pioneer, Author
Dr. Mark Hyman is a leading figure in the Functional Medicine movement, which focuses on identifying and addressing the root causes of disease. His protocol uses food as medicine to create health, with strong emphasis on gut health, detoxification, and reducing inflammation through his "Pegan" diet.
The "Pegan" Diet
- Plant-Rich Foundation: Vegetables and fruits about 75% of plate, particularly non-starchy and low-glycemic varieties. Wide rainbow of colorful plants for phytonutrients
- Healthy Fats: Avocados, nuts, seeds, extra virgin olive oil. Omega-3s from sardines and wild salmon are cornerstone
- High-Quality Protein: Sustainably raised or grass-fed animal protein as condiment rather than main course
- Avoidance of Dairy and Gluten: Advises most people to avoid or strictly limit as common sources of inflammation
- Sugar as Recreational Drug: Strong opponent of refined sugar and flour. Treat sugar as occasional treat in very small quantities
- Pegan Shake: Often starts day with "Fatty Coffee" or nutrient-dense smoothie with healthy fats, protein, and antioxidants