Mark Hyman, a world-renowned figure in functional medicine and an acknowledged longevity expert, believes that our genetics are not a life sentence. According to him, what we eat, how we move, and how we manage stress directly impacts our energy, vitality, and the body’s ability to heal itself. He offers a program that can radically improve well-being and restore lost energy in just ten days through five simple lifestyle adjustments. Hyman, an American doctor who heads the Center for Functional Medicine at the Cleveland Clinic and is the author of several bestsellers, has advised celebrities such as Bill Clinton and Gwyneth Paltrow. He recently introduced his program in Spain during an exclusive retreat at the RoseBar wellness club at Six Senses Ibiza.
At the core of his philosophy lies a firm belief that lifestyle is the main switch for our genes. It is our daily choices that ‘turn on’ or ‘turn off’ certain genetic predispositions. To initiate the healing process, Hyman recommends five key steps. First, limit your consumption of sugar, alcohol, and any processed foods. Second, start each day with a breakfast rich in quality protein. The third principle is proper hydration: you should drink an amount of water equal to half your body weight in ounces each day (simple calculation: your weight in kg divided by 30 = liters per day). The fourth rule is daily physical activity, even if it’s just a walk. And finally, the fifth is to establish a healthy sleep routine.
According to the doctor, the transformation process unfolds in stages. During the first three days, metabolism is reset: blood sugar levels stabilize, cravings for unhealthy foods disappear, and the body shifts from sugar dependence to metabolic flexibility. From day four to day seven, active cellular recovery begins. Sufficient water intake helps flush out toxins, while physical activity stimulates circulation and initiates healing processes. In the final stage, from day eight to day ten, all bodily systems integrate into a new mode of operation. Gut health is strengthened, inflammation levels decrease, hormonal balance is restored, and energy returns naturally.
This ten-day program, known as the ’10-Day Detox,’ offers a comprehensive whole-food approach. Its goal is not only to eliminate sugar cravings, but also to restore energy and improve metabolic health. The diet is based on non-starchy vegetables, high-quality protein sources, and healthy fats. Added sugar, artificial sweeteners, gluten, dairy, grains, legumes, alcohol, caffeine, and industrial oils are completely excluded. A key aspect of the program is the emphasis on eating real, nutritious food until fully satisfied, without counting calories. Specially designed supplements may also be used to support the body’s natural detoxification systems. This approach aims not just at physical health, but also at fostering a more mindful relationship with food and overall well-being.
It is important to understand that such programs are not ‘detoxes’ in the literal sense. Their true purpose is to create optimal conditions in the body so that its own cleansing and self-regulation systems begin to function at their best. As Dr. Hyman himself says, when you remove what is harmful and add what is healing, your body remembers how to be healthy and thrive.
