How Meditation Rewires Your Brain and Reduces Stress

Good sleep does more than recharge you—it can improve your mental clarity, mood, and long-term health. In this episode of “The Doctor’s Farmacy,” Dr. Mark Hyman looks back on his conversations with experts Andrew Huberman, Bryan Johnson, and Dr. Cindy Geyer to explore how light, food, and stress affect your sleep quality. You’ll get actionable tips to fix your sleep routine and learn why a restorative night’s rest is critical for protecting against cognitive decline and chronic disease. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Full-length episodes of these interviews can be found here: How to Rewire Your Brain For Sleep The Science of Living Longer: Diet, Supplements, & Sleep What Is Driving Your Poor Sleep And How Can You Fix It? This episode is brought to you by OneSkin and AX3. Unlock your healthiest skin yet. Try OneSkin with 15% off your first purchase using code HYMAN15 at OneSkin.co today. Get 20% off your first order of AX3's astaxanthin at ax3.life/hyman with code HYMAN at checkout. Learn more about your ad choices. Visit megaphone.fm/adchoices

Forget counting sheep—let’s talk about the simple and scientifically-proven tweaks that’ll have you sleeping like a pro. In this episode, I’m revealing my personal routine that turned my restless nights into deep, uninterrupted sleep. Learn how to fix those sneaky issues like blood sugar dips, nighttime stress, and even mouth breathing. If you’re tired of being tired, this is the episode you don’t want to miss. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by AG1, Big Bold Health, and Seed. Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and 10 Travel Packs for FREE with your first order. Big Bold Health is offering my listeners 30% off their first order of HTB Rejuvenate Superfood. Head to Bigboldhealth.com and use code DrHyman30. Seed is offering my community 25% off to try DS-01® for themselves. Visit Seed.com/Hyman and use code 25HYMAN for 25% off your first month of Seed's DS-01® Daily Synbiotic. Learn more about your ad choices. Visit megaphone.fm/adchoices

Navigating menopause doesn’t have to be difficult, but too often, women are left without the proper tools to manage their symptoms. In this episode, Dr. Mary Claire Haver joins me to unpack the real reasons behind hormonal imbalances during perimenopause and menopause. We dive deep into bioidentical hormone therapy, lifestyle changes, and how environmental toxins might be affecting your hormones more than you realize. In this episode, we discuss: The benefits of using bioidentical hormones to manage menopausal symptoms and improve quality of life. Addressing hormonal imbalances early, before full menopause, to prevent more severe symptoms like osteoporosis and cardiovascular issues. How progesterone, especially in oral or topical form, can be a "miracle" solution for sleep and mood regulation during menopause. Estrogen’s role in cardiovascular and sexual health The "menopause toolkit," which includes hormone therapy, nutrition, exercise, sleep optimization, and stress reduction The impact of environmental toxins, such as endocrine disruptors, on women’s hormonal health, particularly during menopause. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by Rupa Health, Mitopure, LMNT, and Wonderfeel. Streamline your lab orders with Rupa Health. Access more than 3,500 specialty lab tests and register for a FREE live demo at RupaHealth.com. Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10. LMNT is giving listeners a FREE eight-count sample pack of their vital electrolyte drink mix with any purchase. Just visit DrinkLMNT.com/Hyman today. Wonderfeel Youngr™ NMN works by increasing your levels of NAD, a critical molecule our bodies produce that we literally need to survive. Feel the wonder of innovation at GetWonderfeel.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Most of us take breathing for granted, but it holds the key to transforming your health. In this episode, I dive into powerful conversations with James Nestor and Wim Hof about how mastering your breath can boost your immune system, reduce stress, and even manage chronic inflammation. You’ll discover why nose breathing is essential for overall wellness, how cold exposure enhances cardiovascular health, and why The Wim Hof Method is changing lives. If you’ve been ignoring your breath, it’s time to wake up—this episode will show you how to harness the power of breath for better physical and mental health. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Full-length episodes of these interviews can be found here: The Power Of Breath As Medicine Why Ice Water Immersion And Your Breath Is The Key To Health And Happiness This episode is brought to you by AG1, ButcherBox, and Fatty15. Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and 10 Travel Packs for FREE with your first order. ButcherBox is giving new members two pounds of wild-caught salmon for FREE plus $30 off. Visit ButcherBox.com/Farmacy and use code FARMACY30. Fatty15 contains pure, award-winning C15:0 in a bioavailable form. Get an exclusive 15% off a 90-day starter kit subscription. Just visit Fatty15.com and use code DRHYMAN10 to get started. Learn more about your ad choices. Visit megaphone.fm/adchoices

Feeling tired, sick, or struggling with stubborn health issues? It might be time to check your vitamin D levels. In this episode, I explore why vitamin D is the secret to better health—covering everything from its role in preventing chronic diseases like heart disease and cancer to how it boosts your immune system. I’ll break down the symptoms of deficiency, why regular testing is a must, and how to get vitamin D safely through sun exposure and supplements. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by AG1, Vivobarefoot, and Eight Sleep. Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and 10 Travel Packs for FREE with your first order. If you're not barefoot, go Vivobarefoot. Head to vivobarefoot.com/drhyman to get 20% off today! Save three-hundred dollars off the POD 4 Ultra and two-hundred dollars off the Pod 4. Head to EightSleep.com./Mark. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is the thought of aging holding you back, or could it be your chance to thrive? On this episode of “The Doctor’s Farmacy,” I sit down with Chip Conley to challenge the outdated view of midlife as a time of decline. We explore how this stage can become a period of growth, from finding new passions to building deeper connections. Learn why happiness often increases after 50 and get actionable tips for staying active, curious, and engaged. In this episode, we discuss: Research on the U-curve of happiness, showing that life satisfaction typically dips around ages 45-50 but improves steadily with each decade after. The importance of social wellness and relationships as a key factor for longevity and well-being The Modern Elder Academy Overcoming the fear of aging The importance of maintaining curiosity and openness to new experiences, which are strongly correlated with living a longer, happier life. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by Rupa University, BIOptimizers, Armra, and Qualia. Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com. Tackle an overlooked root cause of stress with Magnesium Breakthrough. Visit Bioptimizers.com/hyman and use code HYMAN10 to save 10%. Save 15% on your first order of ARMRA Colostrum and unlock the power of 400+ functional nutrients. Just visit TryARMRA.com/Mark or use code MARK. Decrease your "zombie cells" with Qualia Senolytic. Visit QualiaLife.com/Hyman to get 50% off and use code HYMAN for an additional 15% off your order. Learn more about your ad choices. Visit megaphone.fm/adchoices

80% of us aren’t getting enough magnesium—and this impacts everything from migraines to muscle cramps, blood pressure, and even stress levels. On this episode of “The Doctor’s Farmacy,” I share insights from top experts like Dr. Todd LePine, Dr. George Papanicolaou, and Dr. Elizabeth Boham on how magnesium impacts your overall well-being. Learn why standard tests often miss a magnesium deficiency, how to get tested properly, and which foods and supplements can help you restore your levels. Don’t ignore this crucial mineral—your health depends on it. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Full-length episodes of these interviews can be found here: How Magnesium Deficiency Impacts Your Health | Know Your Numbers The Functional Medicine Approach To Ending Migraines Treating The Underlying Causes Of High Blood Pressure with Dr. George Papanicolaou Supplements: Useful Or Useless? with Dr. Elizabeth Boham This episode is brought to you by Rupa Health and Big Bold Health. Streamline your lab orders with Rupa Health. Access more than 3,500 specialty lab tests and register for a FREE live demo at RupaHealth.com. Big Bold Health is offering my listeners 30% off their first order of HTB Rejuvenate Superfood. Head to Bigboldhealth.com and use code DrHyman30. Learn more about your ad choices. Visit megaphone.fm/adchoices

We’ve all been there: one too many drinks and the next morning feels like a nightmare. But why does alcohol make us feel so terrible? In this episode of “The Doctor’s Farmacy,” I’m uncovering the surprising reasons behind hangovers and how you can avoid them. Get ready for expert tips on hydration, supplements, and the real truth about that ‘hair of the dog’ myth. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by Mitopure, AG1, and Big Bold Health. Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10. Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and five Travel Packs for FREE with your first order. Big Bold Health is offering my listeners 30% off their first order of HTB Rejuvenate Superfood. Head to Bigboldhealth.com and use code DrHyman30. Learn more about your ad choices. Visit megaphone.fm/adchoices

Stress isn’t just in your head—it’s rewiring your brain. In this episode, I sit down with Dr. Robert Sapolsky to dive into the science of stress and its profound impact on mental and physical health. We explore how chronic stress damages the brain, particularly the hippocampus, leading to cognitive decline and mood disorders. Tune in to learn powerful strategies for managing stress, from mindfulness to exercise, and discover what it means for your health and society at large. In this episode, we discuss: The difference between short-term (acute) stress, which can be beneficial in small doses, and long-term (chronic) stress The impact of stress on brain health The argument that free will is an illusion, as our decisions and behaviors are largely driven by complex biological processes and environmental factors How stress interacts with genes and the environment, influencing behavior, health outcomes, and the body's ability to cope with stress How chronic stress triggers inflammation throughout the body, contributing to various health problems Effective ways to manage stress, including mindfulness, physical exercise, and proper nutrition View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal This episode is brought to you by Rupa Health, Pendulum, Thrive Market, and Our Place. Streamline your lab orders with Rupa Health. Access more than 3,500 specialty lab tests and register for a FREE live demo at RupaHealth.com. Pendulum is offering listeners 20% off their first membership order at pendulumlife.com/farmacy. Discount applied at checkout. Head over to ThriveMarket.com/Hyman today to received 30% off your first order and a free gift up to $60. Upgrade your cookware, appliances and more with Our Place. Head over to FromOurPlace.com and enter code HYMAN at checkout to receive 10% off site-wide. Learn more about your ad choices. Visit megaphone.fm/adchoices

What if you could train your brain to handle stress better—just by meditating for a few minutes each day? In this episode of “The Doctor’s Farmacy,” I revisit conversations with Emily Fletcher, Dan Harris, and Daniel Goleman to explore how meditation rewires the brain, reduces anxiety, and enhances mental clarity. You’ll learn the science behind mindfulness, loving-kindness meditation, and other techniques that not only improve stress management but also promote overall mental health and wellness. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Full-length episodes of these interviews can be found here: Why Meditation is the New Medicine Is one minute of meditation enough? Meditation, Kindness, and Compassion: The Secret to Your Life and Financial Abundance This episode is brought to you by Pique, Seed, and Ketone-IQ. Head over to PiqueLife.com/Hyman20 and get up to 20% off + a complimentary beaker and rechargeable frother. Seed is offering my community 25% off to try DS-01® for themselves. Visit seed.com/hyman and use code 25HYMAN for 25% off your first month of Seed's DS-01® Daily Synbiotic. Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ with https://ketone.com/MARKHYMAN Learn more about your ad choices. Visit megaphone.fm/adchoices