Understanding Dr. Hyman's Core Food Philosophy
At the heart of Dr. Hyman's dietary approach is the belief that food is medicine. He advocates for the Pegan diet, a blend of the paleo and vegan diets, designed to optimize health and longevity. The term “Pegan” signifies a plant-rich regimen, not strictly plant-based, which focuses on high-quality, whole foods and minimizes anything processed or artificial. A simple rule guides his choices: “If God made it, eat it; if man made it, leave it”. This focus on quality over quantity and anti-inflammatory foods is central to his daily eating habits.
A Typical Day of Eating for Dr. Hyman
Dr. Hyman structures his meals to ensure steady energy, balanced blood sugar, and maximum nutrient intake throughout the day. His routine is a practical application of his nutritional philosophy.
Breakfast: The Longevity Shake After his morning workout, Dr. Hyman breaks his fast with a nutrient-dense protein shake he calls his “healthy aging shake”. This shake is crafted to support muscle maintenance, brain function, and cellular health. A typical shake includes:
- High-quality protein powder (often whey, 40-50 grams)
- Healthy fats like avocado, nuts, seeds, or MCT oil
- Fiber-rich and antioxidant-packed frozen berries
- Vegetables for added nutrients (such as frozen zucchini or spinach)
- Macadamia or almond milk as the base
Alternatively, he might opt for a simpler breakfast of poached eggs with avocado, tomato, and olive oil.
Lunch: The 'Big Fat' Salad Dr. Hyman's lunch is a large, satisfying salad packed with healthy fats, which he refers to as a “fat salad”. This meal provides sustained energy and aids in the absorption of fat-soluble vitamins from the vegetables. A typical lunch involves:
- A base of arugula or other leafy greens
- Avocado, toasted pumpkin seeds, and pine nuts for healthy fats and crunch
- Wild-caught fish like salmon, sardines, or mackerel for omega-3s and protein
- Olives and tomatoes
- A generous dressing of extra virgin olive oil
Dinner: Veggies as the Main Event Dinner is centered around vegetables, with high-quality protein serving as a supporting role. He eats dinner early, at least three hours before bed, to support digestion and sleep quality. A sample dinner might include:
- Multiple servings of vegetables, like roasted shiitake mushrooms, steamed broccoli, or stir-fried greens
- A serving of regeneratively raised protein such as steak, bison, pasture-raised chicken, or small cold-water fish
- A moderate portion of a slow-burning carbohydrate like Japanese sweet potato
Snacks and Indulgences Snacking is not a regular occurrence due to his meals' high protein, fat, and fiber content. If he does snack, it typically involves nuts or seeds. For occasional desserts, he enjoys a few squares of dark chocolate or some berries after a meal to help manage his glycemic response.
A Comparative Look at Diets
Dr. Hyman's Pegan diet combines elements from both the paleo and vegan worlds while establishing its own set of rules. This table illustrates some key differences.
| Feature | Pegan Diet (Dr. Hyman) | Paleo Diet | Vegan Diet |
|---|---|---|---|
| Core Philosophy | 75% plant-rich with quality animal protein, healthy fats. | Whole, unprocessed foods, focusing on what hunter-gatherers ate. | Excludes all animal products, focusing solely on plants. |
| Protein Sources | High-quality animal protein (grass-fed meat, wild fish) and plant protein (nuts, seeds). | Lean meats, fish, eggs, nuts, and seeds. | Legumes, tofu, tempeh, nuts, seeds, and some grains. |
| Grains & Legumes | Limited intake of small, gluten-free whole grains (e.g., quinoa) and beans. | Excludes all grains and legumes. | Includes all grains and legumes. |
| Dairy | Avoids most dairy, allows small amounts of organic goat/sheep milk products. | Excludes all dairy. | Excludes all dairy. |
| Healthy Fats | High emphasis on healthy fats from nuts, seeds, olive oil, and avocado. | Includes healthy fats from nuts, seeds, and avocado. | Includes healthy fats from nuts, seeds, avocado, and vegetable oils. |
Beyond Diet: Intermittent Fasting and Supplements
For Dr. Hyman, nutrition is part of a broader health strategy. He sometimes practices intermittent fasting, eating dinner early and having his next meal late the following morning. This fasting window supports cellular repair and a metabolic boost. He also uses a regimen of supplements to fill potential nutritional gaps, including:
- A high-quality multi-vitamin and multi-mineral
- Vitamin D with K2
- Omega-3 fish oil (EPA/DHA)
- Magnesium glycinate
- Probiotics
Conclusion: The Hyman Approach
Ultimately, the question of 'what does Dr. Hyman eat in a day?' reveals a comprehensive and highly intentional nutritional plan. His Pegan diet is not just a restrictive list of foods but a framework centered on whole, unprocessed ingredients that serve as fuel for optimal health. By prioritizing plant diversity, healthy fats, and high-quality protein, he aims to reduce inflammation, stabilize blood sugar, and promote longevity. His emphasis on personalizing the diet to one's own body and biology is key, proving that the foundation of a healthy diet is real, wholesome food.
For more detailed information on his philosophy, you can explore the resources available on his official website, such as his blog posts on diet and longevity.
Key Takeaways from Dr. Hyman's Diet
- Prioritize Plants: Hyman's diet is roughly 75% plants, emphasizing colorful, non-starchy vegetables for their phytonutrients and fiber.
- Embrace Healthy Fats: Avocados, olive oil, nuts, and seeds are staples for satiety, nutrient absorption, and fighting inflammation.
- Focus on High-Quality Protein: Meat and fish are sides, not the main dish, with a strong preference for wild-caught fish and regeneratively raised animal products.
- Avoid Processed Foods and Sugar: The diet eliminates most processed foods and refined sugar, reserving sweets for rare, mindful indulgences.
- Utilize Intermittent Fasting: He often incorporates time-restricted eating to promote cellular detoxification and metabolic health.
- Support with Supplements: A personalized supplement plan, including multivitamins, omega-3s, and magnesium, helps fill potential nutrient gaps.
Frequently Asked Questions
Question: Is Dr. Hyman's Pegan diet vegetarian or vegan? Answer: No, the Pegan diet is a plant-rich diet, not exclusively plant-based. It includes high-quality, ethically sourced animal protein like wild fish and grass-fed meat in smaller amounts.
Question: Why does Dr. Hyman call his lunch a 'fat salad'? Answer: He calls it a 'fat salad' because it is loaded with healthy fats from ingredients like avocado, nuts, seeds, olives, and extra virgin olive oil. These fats increase satiety and help absorb fat-soluble vitamins from the vegetables.
Question: Are there any foods that Dr. Hyman avoids completely? Answer: Dr. Hyman largely avoids processed foods, refined sugar, and most dairy products. He also limits gluten and other high-glycemic carbohydrates to prevent blood sugar spikes.
Question: Does Dr. Hyman ever eat dessert or sweets? Answer: Yes, but only occasionally and mindfully. When he does, he opts for healthier options like dark chocolate or berries, often after a balanced meal to minimize blood sugar impact.
Question: What kind of supplements does Dr. Hyman take? Answer: His basic supplement routine includes a high-quality multivitamin, Vitamin D with K2, Omega-3s, magnesium glycinate, and probiotics. He emphasizes personalizing supplements based on individual needs.
Question: What does Dr. Hyman eat for breakfast if he doesn't have a shake? Answer: If he doesn't make his signature shake, he might have a simpler whole-food breakfast like poached eggs with avocado, tomatoes, and olive oil.
Question: Why does Dr. Hyman finish eating early in the evening? Answer: Finishing dinner at least three hours before bed is part of his intermittent fasting practice. This timing allows his body to properly digest and helps with sleep quality and overall metabolic health.
