I am not fond of recommending supplements routinely, but I do believe that antioxidants make sense for many of us.
Clinically, lipoic acid seems to be a useful supplement in treating hepatitis C. It can also be used for painful nerve conditions in diabetes, and there is suggestion that it might slow down the aging process through its reduction in free radicals.
I wish I had been aware of lipoic acid when I pursued my former and exclusive health passion, exercise. I am sure I caused considerable harm with some of the excessive exercising and running I did in the 70s and early 80s. I did not take antioxidants at that time, and, worse still, I consumed plenty of whole grain bread and steel-cut oatmeal that further raised my insulin levels. I would have considerably more hair left, I suspect, if I had recognized the dual nature of excessive exercise. It can be a potent stimulus to good health, but it can also be overdone and actually accelerate the aging process.
I routinely take vitamin C and lipoic acid (100 mg) prior to my runs. Since they are primarily water-soluble they should be taken close to the time of exercise. Vitamin E can be taken once a day, or even once a week, as it is fat-soluble. Keep in mind I take these supplements as a form of insurance, as vegetables and red meat have plenty of lipoic acid and other nutrients like carnitine that are particularly helpful in burning fat.
Living Fuel, a nutritious superfood that is useful when vegetable juicing is not an option, such as when traveling, also includes lipoic acid.
ADVANCED PLAN: LIFESTYLE CHANGES
EXERCISE TO IMPROVE YOUR BODY AND YOUR BRAIN
Exercise is a critical component of good health, especially as you age. Exercise will help you:
· Sleep better
· Lose weight, gain weight, or maintain weight, depending on your needs
· Improve your resistance to fight infections
· Lower your risk of cancer, heart disease and diabetes
· Help your brain work better, making you smarter.
The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a guide, and toward that end I offer the recommendations below and an exercise table you can print out and use to help you track your progress.
Key points to remember when exercising:
Listen to your body. If exercise worsens symptoms, modify your program or, if need be, stop. As your energy and health improve, you will be able to tolerate larger amounts of the aerobic exercise, which will lead to weight loss.
It helps to hire a personal trainer who can guide you through the specifics of a good exercise program. If you do use a personal trainer please be aware that many don't understand the nutritional principles discussed on this site, and it is useful to ask them to read the nutrition plan to understand the healthy direction you are taking.
Be consistent. You need at least 30 minutes of exercise a day to experience any weight loss benefits. Major studies have shown that 60 minutes a day is actually best. Ideally, the exercise should be continuous, but it could be split up into two 30-minute sections.
Start with walking if you are overweight. Most heavy people start with walking and that is an excellent choice, as it is low-risk and inexpensive. The major problem with walking, however, is that many people become fit relatively rapidly but don't increase the intensity of the workouts as they become more fit. Once you become comfortable with a routine, it is important to increase the intensity in order to continue benefiting.
For more information on walking for fitness, see my article "Walk Your Way to Better Health."
Increase your intensity regularly. Ideally you should exercise at an intensity that makes it somewhat difficult to talk to the person next to you. This prevents you from having to measure your pulse or use a heart-rate monitor. If you can comfortably talk to the person next to you, you aren't working hard enough to produce the benefits you need to lose weight. However, if you are using so much oxygen with your exercise that there is not enough left over to allow you to carry on a conversation at all, then you are exercising too hard and need to cut back a bit.
Try race-walking. When outdoors, it is sometimes difficult to walk fast enough to get to the necessary level of exertion. Try race walking -- Racewalk.com has an excellent section on teaching you how to do this. However, if you use a treadmill indoors you can easily increase the incline to improve the intensity of the walking.
Try running. If you feel ambitious you can advance to running, which is my personal favorite -- I have been a runner since 1968. It is one of the most efficient and inexpensive ways to stay healthy; the only equipment required is a good pair of shoes. If you do decide to run, please recognize that most shoes will not last more than six months. If you use them longer than six months you will increase your risk of injury.
One of the downsides of running is that you must depend on the weather to cooperate. You can always use a treadmill, of course, but that adds the expense of a health club or the equipment for your home. If you are elevating your program to this level and will invest in equipment, I believe that an elliptical machine is, for reasons explained below, far superior to the treadmill in providing an optimal aerobic exercise experience.
Try an elliptical machine. Elliptical machines are generally less expensive and far quieter than treadmills and provide a complete lower body workout by rotating the use of the different muscle groups on your legs. However, you will have to be sure to use the elliptical that can incline throughout various levels. Some models have a fixed based and handles that allow you to exercise your arms, but I believe it is more helpful to exercise the different leg muscles as they are much larger than your arm muscles.
I normally suggest adjusting the resistance setting and frequency of steps per minute so one is just short of not having enough breath to carry on a conversation. This is the aerobic threshold that will produce cardiovascular benefits.
The ellipticals are also great for reducing the boredom and monotony of exercise.
What I normally advise patients to do is to change the incline setting every minute or two by one notch. This will activate different leg muscles. I also suggest reversing the direction of the leg movement. With ellipticals it is equally easy to walk backwards or forwards. You can also avoid holding on to the sidebars, which will exercise your kinesthetic sense of balance.
Be cautious. If you are going to use exercise for weight loss, consider a weight bearing exercise. It has been my experience that non-weight bearing exercises like swimming and bicycling, are not as efficient or effective for weight loss. You will typically need to exercise four times as long in these activities to receive the same benefit of running or using the elliptical. Since most of us are seriously time pressured, these exercises become less valuable for most of us.
Swim, but only in fresh water. Swimming is one of the best exercises on the planet, working all the major muscles, but it poses the challenge of exposing you to the large amounts of chlorine that are in most swimming pools. However, you still have the option of swimming in the lake, river or ocean depending on the temperature of the water.
Try bicycling, but be aware of safety measures. If you decide to bicycle for health, study all bicycle safety measures and be aware of the high risk for serious injury compared with other exercise options. Always, of course, wear your helmet.
Stick with it! The fact that we need to exercise is not news to anyone. For those who don’t exercise, its not a matter of understanding its benefits, but far more so, finding the motivation to start -- and stay -- on a program. The big breakthrough is that we now have techniques like EFT, a form of psychological acupressure, that can facilitate our ability to start and successfully stick with a long-term exercise program. You can go to my free EFT manual to learn how to use this incredible tool.
Finally, it is also quite useful to map, plan and track your program to obtain long-term success; you can use this printable exercise table toward that end, or create your own chart.
Lesson 1: Practice techniques, such as EFT, to control anxiety and stress, eliminate self-doubt and negativity, and instill self-control and peace of mind.
(To ensure your long-term success, this is a crucial step throughout this entire nutrition plan, which is why it is the only lesson repeated in every stage.)
There is no greater enemy to your physical health than a negative self-image or high stress. Many people initially succeed at implementing a diet -- whether it is to lose weight, heal a disease, or strengthen their body against sickness -- but then fall back to the old habits ... and therefore, the "old" body. Why? Because the emotional barriers were never overcome in the first place.
To truly succeed at this nutrition plan, I highly recommend you work on overcoming your emotional barriers, whether they’re based on life’s anxiety-factors or emotional traumas.
There are a host of techniques to instill positive emotions and thoughts and create a sense of inner-peace, and the best rule is to find the one that works for you, whether it is considered traditional or "alternative," and keep on using it. In my clinical practice, I have tried a variety of methods, and have been exposed to many more (both traditional and alternative) through my medical background, but none have come close to the success rate I have experienced with the "Emotional Freedom Technique," or EFT.
I highly recommend you at least give EFT a try. EFT is a form of psychological acupressure that, while it appears a bit unusual to some at first, can almost seem miraculous in its ability to erase negative emotions and instill positive ones.
With EFT, while mentally focusing on the psychological/emotional issues in a positive manner through the use of affirmations, pressure is applied to the same energy points used for thousands of years in acupuncture (these energy points are finally even being recognized as legitimate by the pharmacy- and surgery-addicted American medical establishment.) These energy points are only tapped, though, not punctured as in acupuncture, as it has been shown that pressure on these points is all that is necessary to activate the body’s bioenergy. This combination of positive mental focus on the issue(s) and physical stimulus to the body’s biochemistry is amazingly effective at eliminating the issue -- be it stress, cravings, trauma, etc. -- quickly.
I routinely use EFT in my practice and I highly recommend it for optimal your emotional health. Although it is still often overlooked, emotional health is absolutely essential to your physical health and healing - no matter how devoted you are to the proper diet and lifestyle, you will not achieve your body's ideal healing and preventative powers if emotional barriers stand in your way.
EFT is very easy to learn, and will help you:
· Remove negative emotions
· Reduce food cravings
· Reduce or eliminate pain
· Implement positive goals
You can learn how to start using EFT on yourself and those close to you right now with my free online EFT Manual. For the most in-depth approach to using EFT routinely in your life, consider my EFT series on DVD or VHS; this series also comes with my complete nutrition plan discussion that includes real-world demonstrations.
Lesson 2: Be cautious about dental care.
· Root canals: Be cautious of root canals as they can have many adverse consequences for your health.
· Fillings: "Silver" amalgam fillings are actually 50 percent mercury and have been shown to cause adverse health effects. If you want to replace your silver fillings, find a dentist who is specially trained to not release mercury into your body.
· Crowns: Avoid ceramic and porcelain crowns as they have metal in them. Request composites.
· Sealants: Avoid dental sealants for children, as they are potent cancer-causing xenoestrogens.
· Avoid fluoride. It should not be used in your toothpaste, water, as a supplement, or in your dental office. Fluoride is a metabolic poison and will actually damage your teeth. There is enough fluoride in a tube of toothpaste to kill a small child. That is why there is a warning label on the back of your tube of toothpaste!
Lesson 3: Eat the right salt (and the right amount!).
In reality, most people are harmed by low-salt diets. However, you don't want to use your current table salt. Instead, obtain "real salt." The difference between conventional and "real salt" is that conventional salt is dried at over 1200 degrees Fahrenheit. This amount of heat changes the chemical structure of the salt. Also, conventional processing adds harmful additives and chemicals. When you do obtain "real salt," please use it liberally on your greens, such as kale, to decrease any bitter taste.
If you need to avoid salt, lemon crystals and lemon pepper are great replacements and give food a mouth-watering zing.
Lesson 4: It's time to stop smoking.
You aren’t consuming sugar, and your diet is very healthy overall. Now is the time to quit smoking. I highly recommend you read my free online EFT manual to discover how this remarkable psychological acupressure technique is ideal for eliminating addictions -- particularly, cigarette addictions, which have been shown to be associated with depression.
My free EFT manual provides an overview and lessons you can begin using right away; if, after reading the manual, you are interested in the most in-depth lessons on using EFT to help eliminate your addiction (and much more!), consider my EFT series on DVD or VHS.
There are, of course, myriad other methods to help you quit smoking, and if EFT does not appeal to you toward this end, I recommend you do your research and try what you believe will work for you. Fact is, at this stage in the nutrition program, not only will your body be craving this final and very important "fix," but the great increase in your energy and focus will make the battle to quit smoking much less of a battle!
Lesson 5: Get rid of your microwave.
Microwaves can seriously deplete the nutrients in food. It's no surprise that microwave heating of food results in losses of nutrients because all heating methods have a similar effect. However, microwave heating appears to produce the greatest losses.
Microwaves are high frequency electromagnetic waves that alternate in positive and negative directions causing vibration of food molecules up to 2.5 billion times per second. This creates friction and heat that can destroy the fragile structure of vitamins and enzymes.
Microwaves may also cause pathological changes in your body. Once a food's structure is altered, it cannot perform the desired function in your body. Clinical studies show that microwave heating of milk or cooking of vegetables is associated with a decline in hemoglobin levels. These reductions may contribute to anemia, rheumatism, fever and thyroid deficiency. To learn more, read The Hidden Hazards of Microwave Cooking.
Lesson 6: Consider not using antiperspirants.
If you currently use antiperspirants, look and see if you notice a stain in the armpit area of your shirts. This is not due to your sweat but is from the aluminum in the antiperspirant. I don't recommend using conventional antiperspirants, as they are full of aluminum, which is a toxic substance. You can wash your armpits daily with soap and a washcloth as an alternative.
Normally, washing is sufficient to remove all traces of odor. If you still find odor to be a problem, store a small box of baking soda in your bathroom medicine box. Before each shower, pour a teaspoon of powder in your hand, close your hand with the baking soda and step into the shower. After you step into the shower, briefly let the shower water seep into your closed hand then apply the moistened baking soda to each armpit. You can then rinse the armpits and begin your regular shower routine.
If the above measures don't work, you could also use grain alcohol or vodka in a spray bottle and squirt it under your arms. This will kill the bacteria that causes odor. However, this should be a last resort, as when you shift your diet the types of bacteria growing there will change and then the odor will naturally decrease.
Lesson 7: Get the best nights of sleep possible.
Getting a good night's sleep was covered in the Basic level of the nutrition plan, but, as it is so important to sleep in complete darkness, here are some further suggestions to implement now if you haven’t already done so:
· Putting up window coverings that block all light.
· Do not turn on any lights during the night, even if you have to go to the bathroom. The smallest amount of light exposure during the night will impair melatonin production.
· Avoid grains. These may cause young children to grow up with impaired vision.
· Go to bed before 10 p.m. in order to normalize your adrenal cortisol levels.
For more information on a sleeping well, see my Guide to a Good Night's Sleep.
Lesson 8: Let the sun into your life.
With the invention of new technology, we are all spending more time indoors and out of the sun. We all should strive to have one hour of sunshine a day. From 11 a.m. to 1 p.m. the sun is the strongest. This is the time you should try to get outside in the winter. In the summer, you should be careful of your time outdoors in order to avoid sunburn. Sunburn, not sun exposure, can cause skin cancer. Noontime sun (for people in climates that are not tropical or subtropical) is the best. You just need to exercise caution with your exposure.
Sunlight into your retina is also a very important nutrient. You will get the full benefits if you do not obstruct the light with glasses or contacts.
Make sure you understand the risks of sun cancer versus your sunlight needs. Of course we should not get burned or look directly into the sun; but small amounts of daily sunshine on our skin and in our eyes is essential for good health! You can combine sun exposure with a brisk walk to satisfy your exercise requirements.
If you have problems that worsen in the winter, consider installing full spectrum lighting in your bathroom, kitchen, eating area and work environment. This will compensate for the loss of sun on your skin during the winter. They are also available for incandescent fixtures.
One note: Do not use neodium bulbs, as they are color-corrected and therefore don't qualify as full spectrum lighting.
Lesson 9: Avoid electromagnetic fields when possible.
Please avoid low frequency (60 hertz) pulsating electromagnetic fields such as those found in electric blankets and waterbed heaters. Also, avoid electric razors and close exposure to any AC/DC transformer for appliances you plug into a wall, and do not carry keys that open your car doors with radio waves in your pocket.
Wearing metal on your body is something you generally want to avoid. If you are a woman who is wearing underwire bras, please consider removing the wire from the bra. This can be done be snipping the fabric and pulling out the wire. The wire can form an antenna attracting EMF fields and can actually increase your risk of breast cancer.
If you need the extra support that the wire provided, you can go to a fabric store and purchase some boning material, which can be gently heated in a flame to form it into the shape needed and then inserted back into the bra. Anything else that you use on the body, such as hair rollers, pins and clips, should also be changed to plastic.
Lesson 10: Analyze your use of hormones.
If you are a woman having difficulties with your periods or are past the age of 50 or a man with prostate problems, you may want to consider natural progesterone supplementation. Dr. Lee's book, What Your Doctor May Not Tell You About PRE Menopause, is an inexpensive paperback that goes into greater detail. The book covers all aspects of female hormones, not just menopause.
Juicing: Your Key to Radiant Health

Congratulations! You have made some great changes to your life. The last step will be to implement a juicing plan. I am firmly convinced that juicing is the final key to giving you a radiant, energetic life and truly optimal health.
I've said this in the other levels of this nutrition plan, but it's so important I'll say it again: There are valuable and sensitive micronutrients that are damaged when you heat foods. Cooking and processing food destroys these micronutrients by altering their shape and chemical composition. In this advanced level, you avoid all processed foods and eat only organic vegetables and fruits unless not otherwise possible.
There are three main reasons why you will want to consider incorporating vegetable juicing into your health program:
1. You probably have a compromised intestine. Most of us have compromised intestines as a result of less than optimal food choices over many years. This limits your body's ability to absorb all the nutrients from the vegetables. Juicing will help to "pre-digest" them for you so you will receive most of the nutrition rather than having it go down the toilet.
2. You need to eat one pound of raw vegetables per 50 pounds of body weight per day. Vegetable juicing allows you to accomplish this, as you can eat more vegetables than you would normally. By incorporating the juice into your eating plan you will easily be able to reach this goal.
3. Nobody wants to eat that many salads. If you eat the vegetables like a salad then you will be having far too many salads. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food.
If you are new to juicing, it's best to start out with an inexpensive juicer. The benefit to this is that if you decide you do not want to continue you will not be out a large amount of money. There are some things to watch for, however. Inexpensive centrifugal juicers produce low quality juice and are very loud, which may contribute to hearing loss. They are probably fine for short-term use. My favorite juicer is the Omega 8003.
You can learn how to select a great juicer with my free report on juicer recommendations.
Many of my patients felt they would have a problem with juicing, but they found that it was much better than they thought it would be. This is partly related to the fact that you should only start by juicing vegetables that you enjoy eating non-juiced. The juice should taste pleasant and not make you nauseous.
It is very important to listen to your body when juicing. Your stomach should be very happy all morning long. If it is churning or growling or generally making its presence known, you probably juiced something you should not be eating. Personally, I've noticed that I can't juice large amounts of cabbage, but if I spread it out, I do fine.
Before we get started, I do want to mention a great product that helps me stay healthy when I don't have enough time to juice. This product is called Living Fuel Rx and in my opinion, is the best meal replacement you can find. This superfood is my constant companion when I'm on the road.

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