US food is ‘hijacking your brain’ and making you sick, says doc — 4 ways to eat your way to better health

Ultra-processed junk is making America sick — and it may be no accident.

As chronic disease rates skyrocket nationwide, one doctor says America’s health crisis isn’t driven by poor personal choices, but by a food industry built to keep consumers hooked, hungry and unwell.

“From nutrient-poor crops to aggressive food marketing and policies that subsidize the wrong ingredients, we’ve built a system that makes people sick by default,” Dr. Mark Hyman told The Post.

The functional medicine specialist breaks down the issue in his new book, “Food Fix Uncensored: Inside the Food Industry’s Biggest Cover-Ups,” which examines how modern foods are quietly rewiring — and damaging — our biology.

“Food Fix Uncensored connects the dots between what’s on our plate, what’s happening in our bodies, and why willpower alone isn’t enough because this is a systemic, biological problem,” Hyman said.

Out today, Hyman gave The Post a sneak peek at what’s in store for readers and shared tips on how Americans can reclaim their health by using food as medicine.

“When you change what’s on your plate, you change your biology,” he said. “This new tool is a playbook for building a healthier, fairer and more resilient food future.”

Hijacked by junk food

“Highly processed foods disrupt the gut microbiome, drive system inflammation and create hormonal chaos — all of which set the stage for chronic illness,” Hyman said. “This isn’t just about weight; it’s about whole body dysfunction.”

And there’s a reason you can’t seem to quell your cravings.

“These products are chemically engineered to be addictive and irresistible — loaded with refined sugar, flour, unhealthy fats and chemical additives — and they hijack the brain’s reward system,” Hyman explained. 

“They activate dopamine pathways in ways that mirror addictive substances, making it harder for people to stop eating even when they are full.”

Over time, Hyman said, that pattern leads to metabolic dysfunction and insulin resistance, laying the groundwork for chronic illnesses such as obesity, diabetes, heart disease, depression, digestive disorders and even cognitive decline.

How to eat your way to better health

The idea of using food as medicine isn’t new. For thousands of years, ancient cultures relied on diet not only for nourishment but also to prevent, manage or reverse disease.

In recent years, the concept has gained more attention in the West, as people and policymakers increasingly question a healthcare system that treats symptoms instead of building real health.

“Food policy reform is finally on the table and people aren’t just asking what’s wrong with our food — they’re asking what to do about it,” Hyman said.

While there isn’t a one-size-fits-all approach, Hyman said there are four core principles that can give people a strong starting point for taking control of their health.

First: Eat real food

“Crowd your plate with real food like vegetables, quality protein, healthy fats and whole foods,” Hyman advised.

Second: Balance your blood sugar

Focus on protein, healthy fats and fiber — especially in the morning.

“Eat breakfast with protein and fat, not sugar,” Hyman recommended.

Third: Reduce inflammation

Eliminate highly processed food, refined sugar, flour and industrial oils.

“Start by removing the biggest offenders: sugary drinks, refined carbs and packaged snacks,” Hyman said. “[But] don’t just take things away, replace them with something better.”

Hyman recommends reading ingredient labels — the fewer items listed, the better — and cooking at home when possible so you control what ends up on your plate.

Fourth: Nourish the gut microbiome

Incorporate plants, fermented foods and variety to your diet whenever possible.

“Add in one new vegetable a week,” Hyman said.

Diet strategies for heart disease and type 2 diabetes

Three in four American adults have at least one chronic condition, and over half have two or more chronic conditions, according to the CDC.

Cardiovascular disease is near the top of the list, affecting nearly half of US adults. It’s also the nation’s leading cause of death, killing an American every 34 seconds.

Fortunately, Hyman said, “food can dramatically shift disease trajectory.”

“Food doesn’t just manage symptoms, it addresses the root causes, which is the foundation of the approach I so firmly believe in,” he sad.

For heart health, Hyman recommends eliminating processed foods and industrial seed oils.

“Emphasize omega-3 fats, colorful vegetables, nuts, seeds, olive oil and high-quality protein,” Hyman said. “This reduces inflammation and improves cholesterol balance.”

Type 2 diabetes is also a top offender, affecting more than 36 million Americans. It’s driven primarily by insulin resistance, which leads to high blood sugar.

To combat it, Hyman advises removing sugar and refined carbs from meals.

“Focus on protein, fiber-rich vegetables, healthy fats, and low-glycemic fruits,” he said. “This stabilizes blood sugar and reduces insulin resistance.”

For more guidance, Hyman’s Digital Action Guide is now available for free online. The step-by-step plan offers a clear roadmap for improving health starting with what’s on your plate.

“Food as medicine isn’t about perfection,” he said. “It’s about giving your body what it needs to heal from the inside out.”