support your gut, support your whole self
Your gut isn’t just about digestion. It plays a role in immunity, metabolism, stress response, and even mood. In his Diary of a CEO episode, Dr. Mark Hyman explains how everyday choices, food, movement, and lifestyle, shape long-term health. Functional medicine, the lens Dr. Hyman uses, looks beyond symptoms to uncover the root causes of imbalance. Instead of asking “what can I take for this?” it asks “why is this happening?” and considers food, environment, movement, stress, community, and purpose. Here’s the key takeaway so you don’t have to watch the full episode (though it’s worth it if you want the deep dive).
Trauma leaves a mark
Experiences, especially stress and trauma, don’t just live in your memory. They leave an imprint on your body, affecting inflammation, hormones, and even future generations. Healing is possible through therapy, supportive relationships, somatic practices like yoga or breathwork, and in some cases, psychedelic-assisted therapy in clinical settings.
Everyday habits that support longevity
Eat real, whole foods: vegetables, fruits, nuts, seeds, legumes, eggs, fish, pasture-raised proteins
Add colour to your plate: brightly colored plants are rich in phytonutrients that protect against disease
Prioritize protein: 30–40 grams at your first meal helps maintain muscle with age
Move naturally: daily walking plus 3 short resistance sessions weekly
Mind meal timing: leave 12–14 hours between dinner and breakfast to reset your body
Beyond food and exercise
Purpose, connection, and community matter just as much as nutrition and movement. Long-lived cultures thrive not just because they eat well, but also because they nurture relationships and live with meaning. Loneliness, on the other hand, is a serious threat to health.
Why it matters
Small, consistent choices compound over time. Making intentional adjustments to what you eat, how you move, and the relationships you cultivate supports your gut, your mind, and your overall well-being.
For a full look at Dr. Hyman’s insights, watch the episode here: