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How to burn fat and increase energy on the go, even if you “don’t have time to
be healthy”
One simple and easy-to-implement strategy that will bring more clarity and
peace into your life promoted by Jim Collins in his latest book Great By Choice
Business and personal etiquette strategies that will “save face” while keeping
your momentum sky high!
How to optimize your health even if you travel more than American Airlines
The 3 simple steps that you must implement immediately to help turn on anti-
aging, fat-burning and energy boosting pathways
How to keep up your weight loss momentum even when you’re frequently
eating out
How to stop cravings by understanding the exact foods to eat to increase the
hormone in your body that tells your brain that you’re full and satisfied
How to obliterate the chances that you’ll ever get jet lag again
A new and profound approach to time spent waiting for your flight in an airport
The 3 most common health mistakes people make when they travel
The ultimate disease prevention and health maximization lifestyle that could
save your life
More importantly this resource is designed for you if you want to decrease your risk of
disease while optimizing your health and overall experience in life.
Over the last several years of your life, disease processes in your body could have
been triggered. The research shows that disease can be caused by a poor
lifestyle, toxic environmental factors, micronutrient deficiencies as well as
underlying intracellular inflammatory conditions (1-5).. Today, you and your
loved ones are being exposed to higher levels of toxicity than we’ve ever seen
before in the history of mankind. Bio-toxins and environmental toxins infiltrate
our systems causing damage inside of our cells. This can activate disease genes
within the cells of your body. Every day tens of thousands of people that often
“feel fine”, are informed that they have a life threatening disease that most likely
started silently forming 10 or even 20 years before the diagnosis. You probably
know of someone that seemed perfectly healthy, that either dropped dead of a
heart attack or found out that they only had a few months to live.
Health can’t be defined by how you “feel”, it has to be determined by how you
function. The statistics show that 4 out of every 5 people will die from the
preventable diseases of cancer and heart disease. The diseases and disorders of
the 21st century are on the rise in both the adult and childhood population. This
gets people’s attention. And more and more people don’t want another pill
thrown at them to cover up a symptom. They want to look and feel amazing
while preventing disease from forming in the first place. I specialize in doing just
that, by helping your body function at or as close to optimal potential as
possible. Don’t wait until you have stage four cancer or a heart attack to take
care of yourself, and don’t assume that you’re healthy because you look or “feel
When we first present our program to executives and entrepreneurs (both male
and female) many of them say, “This New Health Model sounds great, but I don’t
have much time these days. How can I prevent disease and get in shape while
being as busy as I am?” Some of these men and women have children, others are
single, and almost everyone that I work with have high-octane lives. If you’re
reading this e-book, then you’re most likely one of those people. The question
you ask is, “How can I get into the shape of my life in the midst of my busy
schedule?”
The solution is in reading over the rest of this short e-book and taking baby steps
towards long-term sustainable health transformation. Seeing that I don’t have
your lab results in front of me, I can’t create a customized health program for
you. However the information in this e-book will get you off to a great start.
Health habits form over time, but once you’ve implemented them, they will stick
around for the rest of your life! Each baby step that you take in implementing
these habits will most likely create higher levels of energy and vitality. When you
are healthier, you’re more focused, which means you can get more done in less
time. These 7 steps, if implemented, will help your body turn off disease genes
that may already be expressed or would have expressed if you had continued
down the same path. At the same time you will most likely turn on anti-aging
and fat burning pathways. Who doesn’t want that?
1. The First Simple Steps You Must Take To Turn On Anti-Aging, Fat-Burning And
Energy Boosting Pathways In Your Body
Getting your body back into a state of health can be quite simple. Why get
complicated when many of the solutions are sitting right in front of you easily
accessible and free?! Many Health Participants (my word for clients and patients)
that I work with start off their customized health programs by simply:
1. Drinking Water – Drink water to actually hydrate your body and cells
versus having it pass right through you.
2. Getting Enough Rest - Maximize your sleep patterns through
understanding the rhythms and environment your brain and body need
for deep, rejuvenating sleep.
3. Moving Your Body– Learn how to exercise less than 15 minutes 2-3 times
per week without a gym. This strategy can turn fat burning, energy
boosting and anti-aging pathways on in the body.
One of the most common questions I get from the busy people that I’ve worked
with over the years is “How can I lose weight and maximize energy levels while
eating out so much?” If you’re like them, you have regular meetings and outings
at different restaurants. Whether you eat out every day or once a week, you can
still keep up your weight-loss and energy boosting momentum! Here are some of
the main pointers:
Ask for olive oil and balsamic vinegar over sugar ridden salad dressings
I don’t recommend ordering dessert, but if you do, keep to the 3-bite
guideline, where you take 3 bites and then stop. OR share it with
someone that has a bigger stomach than you.
The Earlier The Better - Drink earlier in the evening because the later you
drink the more you deplete Growth Hormone secretion, accelerating the
aging process in the body
NOTE: Even if you have to drink the water before bed, and it wakes you up
in the night, it’s better to flush it out. You’ll thank me in the morning.
The Morning After – Drink another 1-2 glasses of water upon waking up.
Pure Forms - The purest form of alcohol to drink is a highly purified alcohol
with no sugar added.
Examples:
o Triple Purified Gray Goose - add soda water with a lime or lemon
o Chopin Potato Vodka (Gluten Free) – add your favorite flavored Zevia
such as ginger ale and then add lime
o Organic Red Wine – try to get it as low in sulfites as possible, twist cap is
preferred
Skip the Sugar – Liquid sugar added to your drink such as fruit juice, soda
and Clamato often have high fructose corn syrup in them among other
things. This is a quick way to pack on that jiggly belly fat.
Grains – White bread, pastas and white rice turn into sugar rapidly within
the body, which can cause an insulin spike and energy crash later on.
Whether you like to hear this or not, most people I test have strong food
sensitivities to grains which can lead to an increase in fat and fatigue.
d) Fill Up! – While over eating is deadly to your health, makes you tired, and
accelerates the aging process, being satisfied is another story. In order to be
satisfied for a long period of time after your meal, you have to eat the right
types of foods. Peptide YY (PYY) is a gut hormone that tells your brain that
you are satisfied after a meal. Protein secretes the most PYY, fat and soluble
fiber secretes the second greatest amount of PYY and carbohydrates secrete
the least amount. This is why most people are quickly hungry againafter
eating a dish high in carbs. Top tips to stay full and inhibit an energy crash:
Olive Oil (Go Italiano) – Salad dressings are often full of sugar and toxic fats.
I recommend that you ask for a “sizable portion” of olive oil and balsamic
vinegar as a substitute. I like to pour olive oil on my roasted veggies and
even use it with some sea salt and cracked pepper to dip the meat I ordered
in. If you’re a female, a benefit is that it reduces your risk of breast cancer.
Grilled Protein (No Americano) – Grilled options such as fresh water fish,
chicken, duck or steak are always the best option over deep-fried and
breaded meats. If you do like something that is typically deep-fried you can
often get it grilled instead.
Soluble Fiber (Go Whole) – The best source of soluble fiber is from broccoli,
artichokes, dark leafy vegetables, and other vegetables such as the skin of
sweet potatoes, and green beans. This increases PYY and can keep you
satisfied for longer. To make them taste delicious, put some butter or olive
oil on it with sea salt and pepper. If you don’t like them raw than ask for
them to be lightly steamed.
In a perfect world I would have you eat out at a 5 star restaurant every meal, as
they typically have organic produce, organic meat and other minimally processed
organic food options. That’s not practical for everyone, so the above suggestions
are some of the best that you can follow to maximize your health while on the
go. You’ll notice that I didn’t really touch on how to eat out at any fast food
restaurant. This is because spending time on that would assume that I would
Some people have chefs that can cook all of their meals for them. They look at
having the chef as an investment as it saves them valuable time from having to
prepare and clean up after their meals. A chef would be great wouldn’t it?!
The reality is, not everyone flies around the world in a Bombardier Global 8000
business jet. As over the top as this investment analogy is this STILL applies to
you. If you want to maximize your productivity, save a good amount of money
and save up to 9 ½ hours per week of your time, than you have to look at eating
more systematically. Your time is extremely important.
Think “Investment”
Pay off = grocery shopping was easy, food preparation was a cinch and
there was no wasted time in preparation or food that had gone bad
throughout the week.
Another less intense way to do this is to make two meals in one. You make
enough in one meal for you to have in the next.
Pay Off = Fresh food is ready any time you need it and you save an
enormous amount of time each week. It also saves your health and your
money as you won’t be eating out as much.
NOTE: You should also invest into a large set of glassware, a good
thermos to keep soup or hot food warm, and a stylish carrying bag if you
care about appearance. ;)
Step #1 (Hire)
Option 2: Use a meal preparation service. There are services that allow
you to come in and prepare several meals for the week following the
guidance of a cook or chef. Or, if you don’t have the time for this you can
purchase premade meals from these services which is typically much
better than processed grocery store foods as the meals are freshly
prepared.
Option 3: The safer option is to get someone that you know or are
acquainted with to do this for you. Ask around, you’d be surprised at
what you may find.
Example of Money Saved = If you took the 6 hours and invested 3 hours
into exercising, meditation, yoga or relationships. And the other 3 hours
into making more money with your job or your business… depending on
your hourly rate, you’d be up by a long shot. Plus, over time your health
would skyrocket, you would think more clearly, have more energy which
increases your overall life experience and ability to make more money, if
that’s your goal.
What could you do with an extra 3-9 ½ hours per week? What about an
extra 6 to 8 hours per week? By systematizing your food preparation, you
save an enormous amount of time and money. Beyond this, you get to
control the quality of food you eat, and you know exactly where it comes
from. Where most restaurants use conventional, steroid and hormone
ridden meats, you could be consuming organic, free range or fresh water
meats and organic pesticide-free vegetables!
4. Business And Personal Etiquette Around Food And Functions To ‘Save Face’
While Keeping Your Health Momentum Sky High
Business Meetings
Option #1: Keep it simple, don’t tell anyone, and pick the foods that support
maximum energy and weight-loss. If someone asks why you’re not having
bread or dessert, or why you only had 1 glass of wine or 3 bites of dessert,
just say, “I’ve got certain sensitivities that I need to watch.” Remember most
people are sugar and grain sensitive, which means these foods cause
inflammatory reactions within the body that lead to more fat and fatigue.
Option #2: If you are going out to a restaurant that a client or friend picked
out and you have the luxury to speak to the host in advance, it’s good to pre-
frame something like, “Just so you know, I’m staying away from foods that
I’m sensitive to, so I may not be able to have everything on the menu.” This
way they typically won’t offer their advice on what they feel are the best
dishes. They also won’t be surprised if you ask the waiter to substitute one
thing for another, which can come off in different ways to different people.
Business Event: This is easy. Typically there are a lot of people at these types
of functions. Prior to arrival pre-frame and let the host know the “food
sensitivities” you have. Say something like, “… I have sensitivities to grains
and sugar, so I was wondering if there were any other options along the lines
of…” Be solutions-oriented and refrain from talking about all the foods you’re
avoiding unless you have a severe allergy.
If you’re going to an event and you can’t talk with the host, often you can
politely ask the waiter or waitress to accommodate and they will.
Eat Before You Go – You may be tempted to suck down some delicious
disease causing treats if you don’t fill yourself up with the “good stuff” before
hand. Remember that protein, fat and soluble fiber will increase PYY causing
you to feel satiated for longer.
How To Handle Food Pushers – Coming face to face with a “food pusher”
typically happens at social events with friends and family moreso than it does
at business functions. A food pusher is someone that tries to get you to
“taste” either the food they made or the food they are eating. It’s usually
followed by them staring at you as you go from one bite to the other all bug
eyed, waiting for a response. I know you know what I’m taking about. LOL.
Best Responses:
“Yah, it looks great! I would love to but I am quite full right now, thank
you.”
“I’ll tell you what, if there is any left at the end of the night, why don’t
you save a small piece for me.”
They will most likely forget about it, but if they do leave a piece for you,
when you get home, throw it out. This way, you’re still being polite but you
don’t compromise your fat burning and energy pumping momentum.
Frequent domestic or international air travel can definitely leave a mark on your
health and slash years off your life. Here are the 3 most common mistakes
people make when traveling:
1. The Internal Raisin Effect: It amazes me whenever I’m flying first, business or
economy class the amount of alcohol, coffee and lack of water that gets
consumed by the people around me. Per every 3 hours of air travel you lose
1.5 liters of water out of your organs, blood and skin. That’s the equivalent to
4 ¼ eight ounce glasses of water out of your body in 3 hours. Combine that
with the fact that you lose an additional 1 glass of water per every glass of
wine or coffee you dink and you can see the raisin effect taking shape. By the
time you land, your brain is shriveled up into a little raisin due to
dehydration! No wonder people have such severe fatigue, headaches, and
pain associated with jet lag. Just so you know… the whole “brain shriveling”
thing is a little over exaggerated, but you get my point.
A. Learn the strategy behind how to drink water so that it hydrates your cells
versus passing through your body. Also learn the exact amount of water you
should be drinking per day.
B. Super hydrate before you get on the plane with 1-2 eight-ounce glasses of
water. Save your alcohol and coffee for when you’re not having one and a
half glasses of water being sucked out of your body per hour. Drink one and a
half to two glasses of water per hour of flying. One standard airline cup holds
between 5-8 ounces of water. If it looks on the small side, consider it the 5-
ounce glass and drink 2-3 glasses per hour. Upon arrival at the airport drink
another 1-2 ounce glasses of water. You will be amazed at how good you
feel!
1. To avoid hitting the stewardess button every other second to get water,
ask for a bottle. If you’re polite they usually give you a full or ½ a bottle
free of charge.
3. Because you will be going to the bathroom a little more than your fellow
“raisin brains” ;), it is easier to get an aisle seat versus a window seat.
2. Super Toxic Airline Food: If you’re flying economy class, when it comes time
to eat, they bring out a steamy hot commercial meal inside of a plastic or
metal container that is usually spray painted white or beige to give you the
illusion that you’re eating off a plate. Heavy metals, phalates and other toxins
harmful to the body off-gas into your food, which can cause headaches and
an even stronger jet-lag effect. If you’re in first class or business class, you
typically eat off of glass plates, which I recommend flying if you can afford it
or if you have enough points (not to mention how cozy the beds are which
will help you get a better sleep!).
1. It’s ideal to bring your own food on the plane if you’re flying domestic
(some international flights you can do this as well). If you can purchase or
pack a meal and snacks that would be great. For more ideas as to how
you could do this with ease for all domestic and even some international
flights please see the checklist below in step 6.
2. If you are flying economy and you are hungry and without any food, eat
the portion of the food that isn’t touching the plastic, paint or metal.
3. Keep a small bag of chia seeds and nuts in a bag either in your purse,
briefcase or carry on. Chia expands 10 times its size inside your stomach
and is full of fiber and healthy omega-3 fat, which increases satiation.
Nuts are a good source of protein, fiber and fat, the very things that
increase PYY, which will make you feel satisfied.
By properly hydrating your body, being careful not to consume toxic airline food
and following the top sleep strategy while traveling you will find that your energy
will start to skyrocket and the jet lag you used to get will most likely dissipate
into nothing.
Jim Collins the author of “Good to Great” and "Great by Choice", studies the
most effective executive companies and leaders in America and says that every
I’ve spent hours upon hours in airports across America and around the world.
Depending on what airport you’re in, the food is overpriced and not very high
quality. The snack stations are selling foods that are usually covered in cancer
and heart disease promoting chemicals, hydrogenated oils and high fructose
corn syrup. One of my Health Participants named Alex owns a green energy
company out of California. He and his team spend several hours a week in
airports. He didn’t make much time for himself to exercise and relax throughout
the week. It was showing around the waistline. In one of our first consultations
he said, “Traveling kills me, there just aren’t any healthy options. When I’m at
home I can control the types of food I eat, but when I travel, it’s just not
practical.” If you travel at all or have a busy job, I’m sure you know how he feels.
Here are some of the things that Alex and his team implemented that helped
him lose 15 lbs in 3 weeks and reach all of his health goals over a 6 month period
of time.
Solutions:
2. Use The Airport As Your “White Time” - Stretch & Move Your Body! – “Are
you kidding me? You want me to full out exercise in the airport?” LOL. No,
I’m not saying that, but what I am saying is that you should use the time that
you’re waiting for your flight to shut the technology off in your life so that
you can move your body a little and focus on you. Get up and stretch your
hamstrings, quads, calves, chest, triceps, etc. Stretching releases endorphins
and can give your body a little boost of Growth Hormone that has anti-aging
and fat burning effects.
I usually stretch for 20-30 minutes at airports. Let your mind go, release
yourself from the tensions of the day and think about the more important
things in life. Download “Holosync” by Centerpointe or “Focus” by
Awakened Minds, Inc., which are “white noise tracks” that help your mind
focus. When you turn these tracks up loud enough they also block out the
surrounding noise of the airport (***this also comes in handy on the
* NOTE: Listen to the “white noise tracks” on your cell phone and set your
alarm. The alarm will interrupt the track so that you don’t miss your flight.
3. Okay, So Maybe You Could Get A Quick Hormone Pump (I know I’m crazy…
this point is only for 5% of you) - Assuming you don’t have a meeting right
when you get off the plane, and don’t have any other time for this, while
you’re waiting in the airport find a secluded area, or an aisle where there
aren’t many people. If you don’t care about what the people around you
think (you’ll most likely never see them again for the rest of your life), than
get a quick workout in. I usually do 3 sets of pushups until fatigue, 3 sets of
abdominal crunches until fatigue, non-weighted lunges and any other
exercise that I feel like doing in the airport. I only expect 5% or less of you to
be as daring as I am in this respect! LOL.
NOTE: When on a plane I stir this into my water, or shake it in a bottle with
water with a few drops of stevia. I usually don’t have a problem using this
strategy on international flights.
Toxicities and micronutrient deficiencies cause disease, but who cares? I do,
because they lead to increased oxidative stress or inflammation intracellularly.
This promotes the expression of disease genes in your cells that can cause
cancer, neurological disorders, cognitive impairments, heart disease, diabetes,
thyroid dysfunction and the list goes on. These diseases often start dozens of
years before they surface. When you start getting symptoms such as headaches,
decreased immune function, fatigue, weight gain, aches and pains etc., you go to
a traditional doctor and what do they give you? Typically it’s a drug. They treat
the effects or the symptoms to mask the cause of what’s really going on. It’s like
taking out the batteries to a fire alarm over your bed and not addressing the fire
silently forming downstairs.
TEDMED is a forum that brings the most brilliant minds in healthcare together to
talk about what they believe the future of healthcare looks like. Every year that
passes one of the experts all agree that the future of healthcare is going to be
founded in creating systems for the patient around “behavioral change” or what
I call “lifestyle change”. Why is this the future of healthcare? Because if you
teach a man to fish, you feed him for a lifetime. When a person adopts a disease
prevention lifestyle, it decreases the emotional and economic burden for the
individual, community and world.
I believe that you can prevent diseases that may be silently developing in your
body right now. It starts with a decision. I have dedicated my life to changing
healthcare systems globally. But it starts with educating you. This is why I
invested the days that I did in writing this e-book. And this is why I want you to
invest some time into your health each week, learning about what you can do to
prevent disease and maximize your health! All I’m asking you to commit is 15
Conclusion
Even if you’re busy, even if you travel more than American Airlines, even if you eat out at
restaurants every other meal, you can still maximize your health for the rest of your life! All
you have to do is follow through with the simple strategies outlined in this e-book and in the
interviews provided in the High Performance Health Summit.