Autoimmune protocol inspired by Dr. Mark Hyman’s approach

Gut Health
Wellness

About Mark Hyman

mark hyman Mark Hyman is a leading expert in functional medicine, specializing in chronic and autoimmune conditions. Dr. Mark Hyman emphasizes the importance of identifying root causes when addressing autoimmune diseases, rather than merely managing symptoms. Mark Hyman has a compelling personal health journey that underscores his expertise in autoimmune diseases (Dr. Hyman faced ulcerative colitis).

The story of your own road out of illness is inspiring for so many people. There are so many people who suffer unnecessarily, who suffer needlessly, and there is a way forward.

Morning Routine (06:00 - 09:00)

Kickstart your day with detoxification and immune support.

Hydration: Drink 16-20 oz of lemon water to support digestion and detox.

Supplements:1

  • Vitamin D: Crucial for immune regulation (2,000-5,000 IU based on need, if no deficiency is present)
  • Omega-3: Reduces inflammation (fish oil)
  • Curcumin: A potent anti-inflammatory
  • Probiotics

Breakfast: Opt for a green smoothie with berries, spinach, avocado, chia seeds, and plant-based protein for a nutrient-dense, anti-inflammatory start.

Midday Routine (12:00 - 14:00)

Boost energy and fight inflammation with movement and a balanced lunch.

  • Movement: Light exercise (walking, yoga) supports lymphatic flow and reduces inflammation.

  • Lunch: Focus on vegetables, healthy fats, and lean protein like wild-caught fish or grass-fed meat.

    Example: Grilled chicken breast with steamed broccoli and baked sweet potato.

Afternoon Routine (15:00 - 17:00)

Manage stress and recharge to maintain immune balance.

  • De-Stress: Try mindfulness or deep breathing for 10-15 minutes to lower stress, a major autoimmune trigger.
  • Supplements:
    • Magnesium: Supports relaxation.
    • Zinc: Crucial for immune health.

Snack: Anti-inflammatory options like nuts, berries, or cucumber with hummus.

Evening Routine (18:00 - 21:00)

Wind down to promote repair and recovery.

  • Relax: Limit screen time, and engage in calming activities like journaling or stretching.

  • Dinner: Focus on gut-friendly and anti-inflammatory foods.

    Example: Stir-fry with kale, mushrooms, carrots, and lean protein (e.g. tofu) cooked with turmeric and ginger. Add sauerkraut for gut health.

  • Optional Supplements: Probiotics, omega-3, or magnesium.

Key Considerations for Autoimmune Health

  • Gut Health: Use L-glutamine and avoid gluten, dairy, and sugar to reduce gut permeability.
  • Anti-Inflammatory Diet: Prioritize greens, healthy fats, lean proteins, berries, and fermented foods.
  • Toxin Reduction: Choose organic foods and non-toxic household products.
  • Sleep: Aim for 7-9 hours to support repair and reduce inflammation.
  • Allergens: Use specialized testing for food sensitivities and gut health (for example, ImmunoCap test)

Flexibility and Custom Adjustments

Tailor your exercise routine and stress management.
Opt for low-impact workouts like swimming or Pilates, and incorporate restorative yoga or guided meditation for deeper relaxation.

Monitoring & Adjustments

  • Regular Check-ups: Monitor key markers like C-reactive protein, vitamin D, and autoimmune markers.
  • Work with a Practitioner: Adjust your protocol based on lab results for optimal health.

Resources:

Important:

Footnotes

  1. All links point to similar, not exact, products, devices, or supplements used by Mark Hyman ↩

Person: Mark Hyman