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How To STAY YOUNG Forever: Top Habits To LIVE LONGER & Prevent Disease | Mark Hyman & Jay Shetty

Today, I am talking to Mark Hyman, MD. Dr. Hyman is the director of the Cleveland Clinic Center for Functional Medicine, and founder and director of The Ultra-Wellness Center.

Dr. Mark HymanguestJay Shettyhost
Jan 2, 20231h 6mWatch on YouTube

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At a glance

WHAT IT’S REALLY ABOUT

Modern life accelerates aging; real food, community, and repair switches help

  1. Dr. Mark Hyman argues that ultra-processed food is a central driver of inflammation, addiction-like eating patterns, and faster aging, and he distinguishes it from traditional forms of processing like fermentation or canning.
  2. He describes modern life as a “disease-producing culture,” citing chronic stress, sleep disruption, unnatural light exposure, toxins, microbiome-disrupting drugs, and sedentary habits as accelerants of age-related decline.
  3. He outlines a practical starting framework for longevity: eat real food, build and preserve muscle with resistance training, improve sleep, and use stress-reduction tools that are feasible in everyday life.
  4. He emphasizes that habits spread through in-person social networks, arguing that community support and accountability can outperform willpower in sustaining healthier behavior.
  5. He presents functional medicine and systems thinking as a way to target upstream imbalances (including nutrient signaling, inflammation, and damaged proteins), connecting these mechanisms to both physical disease and mental health symptoms.

IDEAS WORTH REMEMBERING

5 ideas

Ultra-processed food is framed as a major longevity threat.

He describes ultra-processed food as “food-like substances” engineered from industrial raw materials and designed in ways that strongly trigger disease pathways.

Modern society’s “defaults” are described as disease-producing.

He contrasts environments like Sardinia and Ikaria—where daily life naturally includes whole foods, movement, and community—with modern defaults like sedentary living, chronic stress, sleep deprivation, unnatural light exposure, and toxins.

Longevity starts with foundational self-care, not complexity.

He points to basics—real food, movement (including resistance training), stress reduction, and sleep—as the simplest starting points for increasing health span, and uses simple rules of thumb like eating food “grown in a plant” rather than “made in a plant.”

Community is presented as a primary lever for changing health habits.

He argues behavior change is strongly shaped by in-person social networks, sharing examples like the Saddleback Church small-group program and describing health behaviors as “contagious.”

He frames many diseases as downstream expressions of shared aging mechanisms.

He explains that aging-related diseases share upstream drivers (the “hallmarks of aging”) and emphasizes nutrient-sensing pathways and strategies like time not eating to activate repair processes such as autophagy.

WORDS WORTH SAVING

5 quotes

Everything in our society automatically creates disease: our processed diet, which we just talked about, our sedentary lifestyles, chronic stress.

— Dr. Mark Hyman

In the food is not just calories, it's information, it's instructions, it's code that regulates every aspect of your biology for good or bad.

— Dr. Mark Hyman

So food is medicine, but it can also be poison. So ultra-processed food is literally poison.

— Dr. Mark Hyman

If it's basically grown in a plant, eat it. If it's made in a plant, stay away from it, right?

— Dr. Mark Hyman

There is no drug on the planet that works as well as food.

— Dr. Mark Hyman

Read the available transcript
Ultra-processed food and disease riskFood as information: nutrient signalingInflammation and age-related diseaseTime-restricted eating, fasting, and autophagyDamaged proteins, glycation, and “cleanup” systemsResistance training, muscle, and agingCommunity, behavior contagion, and accountability

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SPEAKERS

  • Dr. Mark Hyman

    guest

    Physician and functional medicine expert focused on nutrition, longevity, and chronic disease prevention; author of books including Young Forever and Food Fix.

  • Jay Shetty

    host

    Host of the On Purpose podcast and author of Think Like a Monk.

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