Everyone always asks me what my diet and daily routine is. Here I explain a few things that are non-negotiable for me. I try to incorporate these things regularly into my routine. Listen to the full episode on The Doctor’s Farmacy. | Mark Hyman, MD

If you love dairy, choose grass-fed heirloom A2 cow dairy or goat or sheep dairy. Grass-fed butter, ghee, and unsweetened grass-fed sheep and goat yogurt, kefir, and cheese are fine from time to time if you tolerate dairy. If you’re lactose intolerant, sensitive to dairy, or have digestive issues, avoid dairy completely. ⁣ Listen to the full episode on The Doctor’s Farmacy. | Mark Hyman, MD

You probably know most breakfast cereals—even those with health claims on the front—aren’t healthy. But oatmeal? How could a food so boring also be unhealthy? The major problem with oatmeal is the same problem with every other grain: It spikes your blood sugar and makes you hungrier. However, the type of oatmeal you eat matters. The more processed, the higher the spike. And another helpful tip to lower a blood sugar spike is to add protein and fats into your oats. Max Lugavere chats more about n