Food & Nutrition Resources

The modern American diet (MAD) consists mostly of foods that manipulate our eating behaviors and contribute to many of the chronic diseases that are plaguing our population. We have to restore our priority of eating food that truly nourishes us. If we don’t do this, we will not be able to become well.

Much like someone addicted to cigarettes must quit smoking if they want to stop the progression of smoking-related diseases, those with chronic metabolic diseases must begin to reject the foods that are controlling their behaviors and making them sick. This must be done, but we must all do it together with the right understanding of the true nature of the problem. Those afflicted should not feel bad about themselves. Guilt and blame will not help us solve this problem. And by the way, if we do not solve this problem, it will become everyone’s problem. Just go look at the CDC’s statistics on this issue if you need proof of that.

Our “convenience” foods ultimately are not helping us feel good. And the truth is, they really do not even taste that good. We have to recognize this truth and make the decision to walk away from the foods that are making us sick. It is not convenient to be sick or to feel bad.

Greasy fast food meal with no nutrition. Burger fries soda.

The Modern American Diet (MAD)

Our modern American diet, developed out of convenience, reducing costs, getting more food to more people, and primarily for the purpose of making money for the food industry, is calorie-rich and nutrient-poor. Essentially, we are overfed and undernourished.

So many of the maladies that I see, such as chronic fatigue, chronic inflammatory conditions, brain fog, anxiety, mood disturbances, and many others, are directly related to the food we eat. Our brains and our gut are intricately tied together. Many experts refer to our gut as our second brain. 90% of the serotonin in our body, which is our feel-good neurotransmitter, is actually produced and used in our gut, and only 10% in the brain.

The Truth about Convenience

The convenience of our diet is actually a great inconvenience. Poor nutrition directly impacts our productivity. The time we save not having to think about, prepare, eat, and digest real food is actually lost due to the fatigue and sickness that we deal with because of these foods.

So many times, when we begin to eat in a way that heals our gut, all of the other conditions remedy themselves. I’ve had cases of depression that resolved with an approach to eating that healed the gut. I’ve seen children diagnosed with ADD and treated with powerful stimulants who were able to resolve all of their symptoms by eating a diet that targets gut health.

Woman holding a shopping basked filled with nutrition including fruits and vegetables.

Changing Our Nutrition Mindset

I often have conversations with patients about the issue of poor nutrition and the American diet, and many times the patient reflects back, “This is what I like to eat.” I totally understand what they’re saying. They’ve been eating these foods since they were young. They have strong emotional associations with these foods. There are ways in which these foods directly trigger their reward system, and actually, foods that are rich in carbohydrates and sugars do in fact increase a little serotonin in the brain while also increasing dopamine. They make you feel good for a very short window of time.

But if you back up and think about it, what they’re saying is counterintuitive. It’s admitting, “It doesn’t matter that what I’m eating is making me sick and feel terrible. It’s just what I like to do.” To sum up, what we’re really saying is, “I prefer to eat in a way that makes me sick. What I really hope is that you will be able to prescribe me a medicine that no longer makes me feel sick. Because I don’t want to eat in a way that promotes my best health.”

The typical reasons people give me that they cannot change their diet are either:

  • It takes too long to prepare nutritious food. I would suggest that if they had all their energy available to them, and they weren’t dealing with chronic diseases, they would find they have more time and that they’d enjoy food preparation.
  • Nutritious foods are too expensive. By the time you add up doctor’s visits, lost productivity, chronic sickness, and medications, I think you could make the case that everybody could afford to value nutrients over calories.
  • Healthy food tastes bad. You have to reorient your brain to feel well and be healthy.

Man holding a salad full of nutrition and vegetables like carrots and greens.

Desire Nutrition

I need to be clear that I do not judge or blame the individuals who think this way. This conditioned pattern of thinking starts early in life because engineered foods take advantage of the human reward system. However, there is only one way to be free of dysfunctional food preferences.

Ultimately, if you are determined to continue habits that are making you sick, such as eating a modern American diet, then you are determined to stay sick. No one can really help you. You have to want to be well first. It all starts with your own desire to feel good and experience your best health. Then you have to make choices that support this desire.

Please consider nutrition as one of the most important variables that will help you to be healthy. Please consider rejecting the modern American diet with its processed, food-like substances engineered to make you crave them. Consider stepping into the world of nutritious whole foods that provide your body and mind with health and life.

Interested in learning more about nutrition and authentic health? Contact us, like us on Facebook, and follow us on Instagram. We’d love to have you join us on the journey to wellness!

In a recent article about the correlation of eating fat and weight gain entitled, Largest Study of its Kind Shows Eating Fat is The Only Cause of Weight Gain, it’s crucial to note that the journalist, NOT the scientists who conducted the research, titled the article.

This is just an example of why you have to be very careful when you read articles about health. The journalist chose to use a title that is an incorrect interpretation of the research study itself.

Anti-fat Bias

I’m not going to go into the details of the study. Essentially, it was on mice in a controlled setting. While you can develop models about metabolism based on studies in mice, it’s very difficult to then draw conclusions about the root causes of more complex issues, such as chronic weight gain.

Obviously, the title is meant to get attention. The problem is some people will actually accept the journalist’s conclusions as accurate.

“Consuming a higher fat diet does not cause you to gain weight unless you eat too much of it.”

We live in a time where there is a bias against fat because of the decades of teaching that diets higher in fat cause heart disease and weight gain. We now know this is not true.

Consuming a higher fat diet does not cause you to gain weight unless you eat too much of it. Eating any primary macronutrient—protein, carbohydrate, fat—in excessive quantities will eventually lead to weight gain. It doesn’t matter who you are, a mouse or a man.

Healthy fresh vegetables prepared by two people. Low fat fresh.

Higher Fat Diets Aren’t the Problem

I have many patients with insulin resistance and chronic weight gain issues who really need to use a lower carbohydrate, higher fat diet to correct the hormonal signaling going on in their body so they can begin to lose weight successfully. They are already nervous about eating a diet higher in fat because of all the past information they’ve been exposed to.

“If you were to try to pick one primary cause or contributor to chronic weight gain and metabolic derangement, it would actually be inflammation.”

When they read an article like the one I’m discussing, it reinforces that old and inaccurate bias and makes it even harder for them to embrace the right next steps to actually solve their problem. Chronic obesity is a condition with many contributing causes. It involves genetics, hormones, environmental factors, stress, sleep, body movement, and many other variables. There is no one variable that causes weight gain, and certainly not the eating of fat.

Inflammation and its Role

If you were to try to pick one primary cause or contributor to chronic weight gain and metabolic derangement, it would actually be inflammation. Chronic inflammation is a major cause of many chronic diseases. There are various contributors to chronic inflammation. You can read about them in our resources.

I would suggest that if you eat fake, industrialized fats, such as vegetable oils, canola oils, soybean oils, and other inflammatory sources of fat, then you will create inflammation and therefore gain weight. In this case, eating a lot of fat could cause weight gain. But it would be primarily because you were eating unhealthy fats. Eating healthy fats reduces inflammation and can help with weight loss.

Read between the Lines

I suspect you get the point. You have to read things carefully. Whether it’s to sell more papers, or get people to consume large amounts of sugar, there’s always an agenda. I don’t know the agenda behind this article, but it wasn’t to accurately communicate applicable conclusions from this study.

Man on park bench reading fat fact article.

If you’d like to know the truth about what causes chronic weight gain, and how to lose weight successfully, please review our videos and resources. There is a simple and understandable truth about health. We want to make it easy for you. Join us at Health Shepherds.

I want to share a recent study on time-restricted feeding because it reinforces our core teaching of balancing feeding and fasting. I get more commentary about my teachings on fasting than I do on virtually any other aspect of health. For many people, it seems like a completely foreign concept.

There’s been so much cultural pressure to eat frequently that people are uncomfortable with the idea of fasting.

They believe it’ll induce a starvation response in their body or that it’s bad for their health. They experience fatigue, mood changes, and hunger whenever they have to endure a short period of fasting.

“There’s been so much cultural pressure to eat frequently that people are uncomfortable with the idea of fasting.”

Fed and Fasting States

Our bodies are designed to enter the fed state, which is an energy absorbing state, and designed to be in a fasting state, which is an energy utilizing state. When you enter into a fed state, or an anabolic state, a repair-and-restorative state, you create a specific internal hormonal environment with specific genetic expressions designed to accomplish certain purposes.

It’s very important that your cells take up energy and store it properly. It’s very important that you build proteins and help your body recover from the damage that occurs in daily life. Stopping and eating is necessary for life.

photo by Kevin Xie

The fasting state is a distinct physiological state with its own internal hormonal signaling and its own genetic expression to accomplish specific purposes. This is generally a catabolic state, or a consumption of energy state. The reason individuals have such a hard time tolerating fasting is they’ve not trained their body to do it. Their ability to efficiently manage fasting states from a metabolic standpoint is compromised. That has big implications for their health.

“The reason individuals have such a hard time tolerating fasting is they’ve not trained their body to do it.”

By not ever going into the fasting, catabolic states, the body is missing an opportunity to perform very important functions, functions that are very important to experiencing our best health.

Timed Feeding Flexibility

Note that this study isn’t about extended fasts; this study is about timed feeding. Timed feeding means you limit your periods of feeding, during a 24-hour period, to a specific window of time. The most commonly used is a 16/8 schedule, meaning 8 hours of feeding window and 16 hours of fasting. There are variations of this. You can do 20 and 4. Or you can do 23 and 1, meaning you eat one meal a day over an hour and fast for 23 hours. You can vary the schedule day-to-day and week-to-week.

You have extended intervals of time where you’re not in a feeding state. As you can note from the study, in this population of pre-diabetic individuals, those who were in the group that used the timed feeding experienced a reduction in oxidative stress, inflammation, and insulin, and they experienced an improvement in insulin sensitivity. I’d like to be clear that one of the main root causes of chronic obesity, diabetes, and other metabolic conditions is excessive oxidative stress, high inflammation, high insulin, and insulin resistance. This is an abnormal, deranged state of the body that creates disease.

This study demonstrates that when individuals reduce the time of the day that they feed and extend the fasting portions, they begin to reverse the disease state. There are many other studies that also show how the fasting states will induce something called autophagy, where age cells actually self-destruct.

“This study demonstrates that when individuals reduce the time of the day that they feed and extend the fasting portions, they begin to reverse the disease state.”

It’s a time for clean up. Fasting is absolutely associated with living longer, healthier lifespans.

Healthy couple enjoying sunset in by Christopher Burns

Calorie Restricted versus Timed Feeding

The other arm of this study involved individuals using a daily calorie-restricted diet without timed feeding.

This is just a standard, put-you-on-a-diet approach that we’ve used for decades that we know doesn’t work.

What was demonstrated in the study was they did not get the results that the timed feeding group achieved. They did not have the lowering of insulin, the improvement of insulin sensitivity, or the reduction in oxidative stress, meaning the root causes of their weight gain were not being addressed by simply reducing their calories.

“…there has been good evidence that the earlier in the day you have your biggest meal, usually in the afternoon, the more metabolic benefit you’ll get.”

How Do I Start?

For now, regardless if you’re pre-diabetic or not, consider narrowing the time of feeding for yourself each day. Try to use a 16/8 or perhaps a 14/10.

Recognize this is not going on a diet.

During this period of feeding, you’ll eat adequate amounts of calories. You’ll just do it in a more constricted amount of time, and allow your body longer periods of fasting. You can do it from dinner until lunch the next day, from breakfast to breakfast, or from lunch to breakfast the next day.

In this specific study, they did have the individuals stop their feeding earlier in the day, and there has been good evidence that the earlier in the day you have your biggest meal, usually in the afternoon, the more metabolic benefit you’ll get. For those individuals that can stop in the middle of the day and actually eat a large meal and take time to digest it, then skipping dinner and waiting until breakfast to eat could be the best plan.

That doesn’t work for me because my family enjoys our dinners together, and it’s the best time for us to celebrate the ending of our day with food. Also, I work straight through the lunchtime period of my day, so it really wouldn’t work for me to try and stop to eat a big meal, and then digest it properly. But if you can set yourself up to experience your day in that way, then you should. Otherwise, you’ll get very similar results if you’re able to, after you finish your dinner, simply wait until lunch the next day to eat.

Bowl of healthy grains and by Prudence Earl


This is just one study, and I don’t want to overstate how much we conclude from it. However, there are so many studies that demonstrate the same point. Brief periods of fasting are good for your health. They’re necessary for your longest, healthiest life. Your body needs them. For more details, you can see our book, Authentic Health, and our 9-Week Nutrition Program. Fasting is good for you. Consider giving it a try. Join us at Health Shepherds.

We recently wrote about achieving and maintaining adequate hydration. In that blog, we highlighted the importance of drinking water and we discussed how your body thrives when it’s adequately hydrated. Without proper hydration, you may end up feeling unwell and not necessarily knowing why. This week, we’re going to emphasize how it’s not only how much water you consume, but the quality of the water you drink that’s crucial.

Water is Everywhere

We receive hydration from many sources. Any beverage we drink, whether it be coffee, tea, soda, or water will provide hydration. In addition, our food offers the body water.

“Produce grown in healthy soil and free of additives is rich in minerals, nutrients, and water.”

In previous posts, we’ve discussed that food sourcing, meaning that the foods you choose to eat, need to be from healthy sources. As much as possible, produce should be organic, and animal products should come from healthy, ethically-raised animals. Eating a lot of vegetables can improve your hydration, as there is a lot of water in fresh produce. However, if that produce was grown in depleted soil and coated with herbicides and pesticides, you actually may be creating more stress for your body when you consume it. Produce grown in healthy soil and free of additives is rich in minerals, nutrients, and water.

What is Pure Water?

When it comes to your beverages, some are better than others. I recommend people learn to enjoy drinking pure water. What do I mean? Pure water is filtered so that heavy metals, parasites, chlorine and fluoride, and other potentially unhealthy byproducts of water production are eliminated. This can be accomplished through a filtering system, or by purchasing well-sourced spring water.

“Pure water is filtered so that heavy metals, parasites, chlorine and fluoride, and other potentially unhealthy byproducts of water production are eliminated.”

However, if you filter your water, you also will have depleted it of key minerals. Pure water derived from the earth would normally be rich in minerals. These minerals are an important part of your overall hydration as they maintain a proper balance between water distributed to the blood and to the cells. So if you choose to filter, consider adding a pinch of Himalayan pink salt or trace minerals as a way of restoring important bodily resources.

Young woman headphones brunette drinking water from glass water bottle.

How You Store Your Water Matters

We also have to consider how water is stored. At this point, many of us know that plastic containers can have unhealthy chemicals associated with them. In many cases, these chemicals can leach into the liquid held in the container. When we consume that beverage, whatever it may be, we end up putting these chemicals into our bodies, which can create harmful responses. I like to reuse glass bottles for carrying filtered water wherever I go.

What About Coffee and Tea?

Quality coffees and teas are a good source of polyphenol compounds, which are nutrients important for health and fluids. You have to be careful about the caffeine content, and I recommend people consume unsweetened versions of these beverages, but nonetheless, this can be a healthy source of hydration. If someone has to have some sweetness to the flavor of the beverage, then I recommend an organic Stevia drop to provide that sweetness.

Glass of carbonated soda with mixed berries in glass.

Can I Splurge on Soda?

Excess consumption of soda, even diet drinks, is a contributor to obesity and metabolic diseases. I have a process I recommend for people who are trying to kick their cola habit. You can still enjoy the bubbly experience but eliminate the harmful aspects.

Step-down Process to Eliminate That Soda Fix

  1. Use sparkling mineral water and add some flavor. There are healthy, organic Stevia blends on the market. You also can use pure, unsweetened, organic concentrates from blueberry, pomegranate, or cranberry. These fruits are rich in nutrients and provide a refreshing flavor.
  2. Simply add lemon, lime, or squeezes of orange to your sparkling water.

It’s okay that there are days when you decide to drink the soda or the sweet tea or whatever else it is that you enjoy. We like to use the 80/20 rule. Drink h2o 80% of the time to get the vast majority of results. Over time, you’ll see the difference between how you feel when using clean sources of hydration versus unclean. You’ll naturally begin to spend more time exposing yourself to the sources of hydration that support your health and help you feel good.

“Excess consumption of soda, even diet drinks, is a contributor to obesity and metabolic diseases.”

Stay adequately hydrated, but make sure you also focus on quality hydration. Your body will thank you.

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Today we are going to focus on water and an important habit of health—hydration. Being adequately hydrated is foundational to good health. Our bodies are primarily made from water. Without enough of it, we experience dehydration and cannot thrive.

The symptoms of dehydration can be mild (such as dry mouth and lethargy), to serious (dizziness and confusion), to severe (a sharp drop in blood pressure that can result in seizures or shock).

“How can you tell if you’re getting enough water in a day? There’s a simple and useful calculation.”

Thankfully, proper hydration just takes a bit of mindfulness. Historically, access to adequate fluids and minerals was not always guaranteed. However, now that we generally have access to liquids, we sometimes forget to honor our fundamental need for hydration. How can you tell if you’re getting enough water in a day? There’s a simple and useful calculation.

What is the Formula for H2O Intake?

All you need to know is your weight in pounds. It’s reasonable that the amount of water a one-hundred-and-twenty-pound woman would require is different than the amount a man of two hundred and twenty pounds would require. Thankfully, the formula is simple.

Weight (in lbs) x .67 = ounces of water required to drink

For a 150 lb woman, she should drink 101 ounces of water in a day. For a 200 lb man, he should consume 134 ounces of H2O per day.

Adding Exercise into the Equation

Dehydrated and thirsty young men playing basketball on schoolyard.
photo by Reuben Mcfeeters

But what about when you sweat?

Sweat is water lost during exercise or heat exposure to help the body maintain a stable temperature. When focusing on adequate hydration, you need to account for water lost due to sweating. We also deplete our bodies of minerals when we sweat.

For every 30 minutes of exercise, add an additional 12 ounces of water to your total from the above equation. To add back important minerals, consider adding a small pinch of Himalayan Pink Salts or a few drops of a trace mineral supplement to the additional water you drink.

Example: 150 lbs x .67 = 101 ounces. 45 minutes of exercise requires the addition of 18 ounces of water. 101 + 18 = 119 total ounces of water to drink that day.

“When we’re craving an afternoon snack, sometimes that’s our body trying to say we need more water.”

That’s a Lot of Water

Drinking more than 100 ounces of anything can seem daunting. That’s a lot of water, and to be frank, water can be quite boring. But remember, water is in nearly everything we consume, in our food and in our beverages. Not all sources of water are created equal—soda is a less ideal option than iced tea or lemonade, which are less ideal than water itself. Here are some tips to keep you properly hydrated, and make your water a tastier option:

Reusable water bottle with measuring guide.

photo by Alan Carrillo

  1. Have a 16-ounce glass of water after you wake up. You can also drink an additional 8 ounces before bedtime, but if you have issues waking at night due to a full bladder, you can skip the evening portion. Beginning and ending your day with this habit adds an easy 16-24 ounces to your total without even having to think about it. Keep a glass or container at your bedside to make this step as easy as possible. Also, add a pinch of Himalayan Pink Salts to your morning water intake.
  2. Drink two 16 ounce glasses of water before you eat. The body sometimes confuses which signals are hunger and which are thirst. When we’re craving an afternoon snack, sometimes that’s our body trying to say we need more water. Drinking before a meal is a good way to ensure the thirst is out of the way so we can recognize true hunger before we begin to eat, and stop when we’ve reached satiety. Plus, that’s another 32 ounces in your water bank for the day.
  3. Use a reusable bottle with measurements on the side. It’s sometimes easier to remember to refill your bottle four times than it is to track how many ounces you’ve had.
  4. Give your H2O pizzazz with added flavor. Squeeze a lemon slice into your glass, or place a sprig of mint in it to refresh the flavor and fight the afternoon doldrums. There are some flavoring powders as well that can add some zing without added sugars or calories. Check the labels to ensure you know what you’re adding, but giving a little pep to a glass of water makes it that much easier to get your daily intake.

Dehydration can interfere with metabolism as well as weight loss, so it’s always best to be mindful of your hydration and get your daily allowance as regularly as you can. Your skin will be grateful, too.

Do you have questions about implementing other healthy habits into your life? Read about Key Habits of Authentic Health. You also can contact uslike us, and follow us

I saw Mrs. C. last week. She’s a long-standing patient in her 60s who has proactively approached her complicated health issues which include:

Mrs. C experienced a period of depression after her husband left her. During that time, she didn’t focus on her health. Since then, she’s been well disciplined about exercising, eating nutritious food, and getting her blood pressure and blood sugar under control.

To help regulate her blood sugar, we used medication. Through trial and error, we moved from a prescription that had a significant side effect to one that appropriately managed Mrs. C.’s condition.

Should Your Employer Health Plan Dictate Your Health?

The medication regimen that has been effective for her was going to be disrupted, and this could affect her ability to control her risk factors.

Mrs. C’s employer recently started using a chronic disease management clinic to monitor the use of expensive prescriptions. However, the employer also changed their formulary, and the medication that she has positively responded to was no longer covered. Understandably, Mrs. C was distraught. The medication regimen that has been effective for her was going to be disrupted, and this could affect her ability to control her risk factors.

In addition, Mrs. C’s blood sugar has been creeping up. She admits that she hasn’t been eating well. It’s possible that even with her prescription, she would continue to have elevated blood sugars. It’s also possible that her diabetes has progressed to where she has become partially insulin dependent. In this case, we may have to use insulin to control her blood sugars. However, we would prefer not to for several reasons:

  1. Insulin can cause weight gain and more than likely, Mrs. C has too much insulin in her system because of her insulin resistance. Given her stage of diabetes, once we place her on insulin, it’s unlikely we’ll ever be able to take her back off of it.
  2. She probably would not only need a once-a-day insulin pen but also likely need mealtime insulin as well. The cost of insulin pens is significant. Monthly it can range 400-$600, and if you have two different types you’re using, then you could be looking at nearly $1,000 a month.
  3. The effective medication she has been taking is nearly $300 a month. If she is forced to use insulin, we’ll be increasing her total medication costs, plus placing her on medication that may negatively impact her ability to continue to maintain her weight and follow the nutrition program that has worked for her.

We agreed that the best course of action was 1) keep her on her current medical regimen, and 2) resume a nutritious diet. If this approach is not useful, then we can reevaluate her regimen and make changes.  

healthy green salad in white bowl with shaved cheese and beets

Who Should Tell You What Medication Is Best For You?

Unfortunately, it appears that her employer-based health plan is going to be inflexible. Remember I mentioned a medication that caused a detrimental side effect? They would like her to switch to that same drug. When she explained that she had a side effect that required a treatment intervention, they asked for supporting medical documents.

It’s frustrating that the manager of the health plan doesn’t trust my patient and me enough to believe that this side effect occurred. In actuality, the way we managed her side effect saved her employer health plan a significant amount of money in the cost of visits.

Remember I mentioned a medication that caused a detrimental side effect? They would like her to switch to that same drug.

When I suggested to Mrs. C. that based on complicating factors, perhaps the chronic disease management clinic should help manage her diabetes for her, she indicated they wanted me to handle it. This is a frustrating dilemma. We have a clinic trying to control access to medications on behalf of the provider that’s unwilling to manage the conditions of the patient. In fact, they are making it difficult to provide the patient with the best care possible by creating boundaries for me as her physician.

healthy senior attractive woman portrait

Health Care Should Be Team Effort

Sometimes, those managing the health care dollars, step into the way of those entrusted to provide the health care. I understand the need to scrutinize the use of expensive medications, but our first priority is the patient. It’s an all too common example of the difficulties your primary care physician faces when trying to provide you with the best possible care.

We all should insist on a more integrated and transparent system: one where the payers, meaning the individuals and businesses who pay all the cost, have more influence on their individual treatment plans.

At Health Shepherds, we understand the importance of integrated healthcare. If you have questions about a more personalized approach to your wellbeing, contact us. You also can like us on Facebook and follow us on Instagram.

I just saw a patient this past week, and it made me think about the concept of sending our brain the right message for weight loss that I think is really important for you to grasp. The book, Authentic Health, describes this in a little more detail in the chapter on what it takes to keep a body healthy. I would encourage you to read that, and really think about what I communicate there, because it is the truth.

A Case Study

The gentleman I saw was middle aged, and he’s a little overweight, and he doesn’t feel as good as he’d like to. Again, it’s a really common scenario I’ve come across. He was in for a general checkup and we both agreed that losing a little weight would help him feel better. I asked him what plan he thought he may consider for this, and he said, “Well, I’m joining a gym.”

photo by Victor Freitas

Now I get this a lot. People like to join a gym. Gyms love this because they get a lot of memberships and oftentimes people don’t end up following through. If a gym is the best place for you to pursue exercise, then go for it. I’m all for that. I’m not here to discuss the ins and outs of the gym industry. My main issue is a consistency of movement for you.

My point is this: his answer to losing weight was to go to the gym.

I want to make it clear that I like the idea of him getting exercise. I have an entire chapter about the importance of physical activity and movement in my book. Strength training is a great message for the body. It strengthens:

  • Bones
  • Muscles
  • Upregulates hormones
  • Improves metabolism
  • Lowers insulin resistance

It really is a great treatment for feeling good. I also think that regular aerobic or interval training, and mobility exercises are all really good for the body. Those are powerful messages that produce responses in your body that give you back physical and mental health. You feel good when you use your body. I’m a big fan of that.

Primary Weight Loss Tool

But that is not the primary way to lose weight. When we’re talking about losing weight, we’re talking about a change in our body composition. We’re talking about reducing the amount of fat stored on our body. If your amount of fat stored is actually at your genetic baseline, your basic genetic profile for your body composition, then losing that fat is going to be very challenging. It’s going to take ongoing maintenance. Unless it is a very specific goal for you to get as lean as you possibly can, I don’t recommend that for people who are at their healthy genetic weight.

In this case, this gentleman is 30 lbs heavier than he ought to be, and we both know it, and his laboratory data shows it. I do agree with his plan to lose weight. I just didn’t agree with his primary mechanism of doing so, which is to go to the gym. I agree with going to the gym, but that’s not going to produce weight loss for him. Yes, he will burn calories, and yes, that’s good. Of course, if you burn more calories than you take in in a given day for a period of time, your body will shed body weight.

photo by Anna Pelzer

However, we stress in our teaching how your body weight and body composition is regulated hormonally, and this is determined by a set point in a region of your brain. Ultimately, the primary messengers about this body fat are hormones. Hormones are messengers that respond to stimuli.

  • How you eat
  • How you move
  • How stressed you are
  • The levels of nutrients in your system

These things evoke a hormonal response. It’s all about what message you send your body so that your internal messages—meaning your hormones, and in your brain, your neurotransmitters—will produce the response you’re looking for. In this case, this gentleman wants to get leaner.

I had to point him back to his approach to nutrition. If he wants to lean out, it’ll come through how he approaches nutrition. The movement is great, but it’s a tiny part of the overall equation.

Nutrition is the primary message for weight loss.

Of course, that’s not what he wanted to do because that’s more challenging for him, as he himself stated. He really enjoys food, he enjoys his current pattern of eating, and he doesn’t really want to change that. It’s uncomfortable. Whereas going to the gym is an actual long-standing, positive habit for him. He falls out of it occasionally, but when he returns to it, he feels good, and it’s very familiar to him. It’s something that’s easy for him to do. He has the circuitry in his brain grooved for going to the gym on a consistent basis for a certain amount of time each year. There’s not much resistance to it, so it’s easy for him. It’s his default mindset.

photo by LUM3N

But changing his eating is a much harder thing. He does not have consistent circuitry in his brain that is grooved to help him achieve that. In the past, he has typically not had success. He could perhaps do a 30-day program, feel a little better, but then he reverts back to his normal eating habits. There are many reasons for this, and we discuss them in our various documents.

Ultimately, the challenge for him is to permanently alter his approach to food if he wants to lean out. I was able to give him that news and keep it positive, and tell him how slow he can go. He doesn’t need to lose 30 lbs in three months like he’d like to. He can lose this 30 lbs over the next year, and it won’t be that hard to do, and he will improve his health and how he feels. But it’s going to involve not just a temporary change in his nutrition, but a consistent change.

Your approach to eating is the primary driver of how your body regulates its stored energy: namely your fat.

What Is Your Approach to Eating?

If you’re trying to get strong, or build muscle, do strength training. But if you’re trying to lose weight, you need to change your eating behaviors. We have a lot of materials with different ways of accomplishing that, which can help you build a strategic mindset to increase your chances of success. In this case, this gentleman agreed the easiest thing for him was to not think about it, so he agreed to an intermittent fasting protocol that I developed for him. I suspect by following that program, we’re going to see him losing that 30 lbs over about 6 months.

If you want to get stronger, strength train. If you want to lose weight, change your nutrition. Send the right message to your brain, and you’ll get the right response in return.

If you need help with an individualized program, please contact our office, or come to our Facebook page and see how others are doing, or read some of our other materials. The main issue is, you are getting back the version of yourself that you are messaging to your brain. If you need to change that, you need to get the messages right.

Over and over again, as I try and help people identify the sources for their negative symptoms and diseases, we come back to nutrition. Each time, I outline the evidence that their preferred foods are in fact disease-causing agents.

Their response is one of sadness.

They feel as though they’re going to have to give up the things they like. They feel that they ought to eat better, but they don’t really want to. They prefer the foods that are making them sick.

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I don’t blame them for this. They’ve been exposed to these foods from the time they were little, and these foods were purposely designed to make us prefer them, to make us crave them. I’ve been through this myself, and I totally understand.

But think about this for a moment…

You visit the doctor. You feel sick. Perhaps you already have diagnosed diseases. And the doctor says, “We’ve found it. We’ve found what’s causing your problem, and if we eliminate it, you can become well.” Rather than rejoice, you feel as though you’re being punished. You’ve been seeking the answer, and here it is, but it turns out the answer is hard to face.

Most people would actually rather live with a problem they cannot solve than embrace a solution they do not want.

The bottom line is: what do you want?

  • Do you want to solve these problems you’re having?
  • Do you want to feel good?
  • Do you want to stop being sick?
  • Do you want to eliminate diseases from your body?

If your answer is yes, then certain actions must follow.

Don’t think of these actions as punishments.

These are right-living based on right-thinking.

If you’re a non-smoker, you probably consider cigarettes toxic, noxious, addictive, and bad for your health. That would be correct thinking about cigarettes. It’s doubtful you’d try smoking, because you know how much potential harm there is in cigarettes. You would avoid them, and you would urge others to do the same.

These foods are no different.

These nutritional stressors—processed foods, fast foods, junk foods, foods full of sugar and fake fats—are in fact the food version of cigarettes.

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They are bad for you. They cause diseases. They were engineered to be addictive. You crave them and can’t control your responses to them. They have no actual value for you. Just like cigarettes, all they do is trigger your reward system, give you a brief hit of dopamine, and make you feel a little better, but barely, and only for a moment.

They’re stealing from you. You have to reframe this in your mind. You have to see them for what they are. Saying, “My preference is to eat artificially dyed, sugar-filled cereals, served in a bowl of milk produced by a sick animal,” is fundamentally no different than saying, “I like to smoke.” Either way, you’re letting your supposed preferences drive disease-causing, energy-stealing choices.

Most of us have been unknowingly conditioned into this state by savvy marketers. When that’s the case, we’re only guilty of having been tricked. However, once we know we have to make choices. We have to decide what do we want. We have to understand our highest desires. If we decide to not embrace the challenge of changing our preferences, then we are choosing to remain sick. Who does that from a conscious level? Who chooses to be sick?

If that’s the point you’re at, then it’s hard for anyone to truly help you.

If someone is determined to honor their own preferences—even if they’re preferences they’ve been tricked into—above their health, who is going to help them become well? Is it the pharmaceutical industry? We know that doesn’t work. They will palliate your symptoms and slow down the velocity of your sickness so you can live longer sicker. But you’ll be taking expensive therapeutics that have their own adverse effects over time.

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However, that seems easier than changing your habits, especially if the medications are covered by your insurance. Think about it. Food scientists that work for food companies give us bad food and tell us that they’ve proven that it’s just perfectly fine for us. Then we have a whole host of new diseases emerging in our population, including our children. Now the chemical scientists give us pharmaceuticals that palliate the diseases we’re afflicted with by the foods we eat. Neither of these industries has any real reason to reverse this trend. It’s not a conspiracy. They exist to make money, and they found a way to do it: give you the foods that make you sick, and then sell you the medications to treat the sickness.

You can change this. It is up to you. What do you want, and are you worth it? Are you worth the effort to experience your best health? Are you worth the effort to change your habits? To change your health? Are you worth it?

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I believe you are.

I believe you have enormous potential inside you, and enormous potential to do good things in this world, and to serve others.

But you can’t do it if you’re chronically sick.

You’re going to have to trust me on this one. I’m not going to get into the specific debate about how food has changed. There are many evidence-based works out there that will help you with this, and I cite them on our website. I’m not going into rabbit holes to twist our minds around strawman arguments provided by scientific wizards whose income and stock options flourish if you accept their arguments and buy their goods.

We’re going to focus on the basics of what you need to do to become well. It will take desire, commitment, effort, courage, and the ability to endure discomfort to reach your goals. You will only succeed if you actually want to be well. This has to be your heart’s desire. If, after you’ve reviewed this, you actually realize that you value your preferences over your health, then you’re choosing to be sick. If you’re choosing to be sick, then we cannot help you.

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I hope you, and everyone, will succeed. I hope we all become a strong voice for the best health of our country and future generations. If this were to happen, my medical practice would be far less busy, and perhaps I’ll have to learn how to grow a garden. If you’re tired of being sick, tired of fatigue and chronic depression, tired of others manipulating your habits, and you truly desire health and energy and purpose, then let’s get started together.

It’s growing season, which means pollen is in the air, insects abound, and warmer temperatures to welcome us outdoors and shake off the cold of a long winter. Allergies are in full bloom as well, causing itchy, watery eyes, clogged sinuses, hay fever, skin rashes or redness, trouble breathing, and more. If you’re tired of relying on medications to relieve symptoms—some with side effects as uncomfortable as the allergies themselves—we have some tips to help you fight allergies the natural way.

Take Care of Your Immune System

Your immune system is key to fighting off allergies. It’s your number one weapon against the symptoms that make you miserable, so take care of it with an anti-inflammatory diet. Nutrient dense foods help boost your immune system so you can fight off allergens such as dust, pollen, mold, pet dander, and insect bites. Garlic is a natural antibiotic that helps ward off infections, viruses, and even allergies. Lemons and limes are loaded with Vitamin C to strengthen your immune system and help your body detoxify and be rid of impurities.

fight allergies

Eat More Raw Honey

Honey also contains enzymes that support overall immune system function, so dropping a tablespoon in your tea can help desensitize you when pollen is at its highest. If you’re allergic to honey, please avoid it! But if you’re in the clear, here are tips: Look for local raw honey. The bees in your area hop from flower to flower, and in making honey, those pollen strains get included. By picking up a local honey, you’re giving your body the specific allergens in your area to fight, helping you build a tolerance to the pollens most relevant to you.

fight allergies

Learn to Love…Apple Cider Vinegar

Just a tablespoon of apple cider vinegar in your water can help fight off an allergy attack. Pair it with lemon, and it can help wake you up in the morning, too. A teaspoon in a neti-pot also adds a natural kick to flushing your sinuses.

Have You Used a Neti Pot?

Neti pots have been shown to improve the quality of life for those with respiratory ailments, and can reduce congestion and clear the sinuses. Just ensure the water you use is distilled and as sterile as possible. The chemicals treating our tap water are too harsh for sensitive sinus tissue, and can actually aggravate the problem.

Stinging Nettle Isn’t As Scary As it Sounds

Research on the stinging nettle leaf has proven this little plant naturally controls histamines, which are the main aggravators of seasonal allergies. There are a few ways in which stinging nettle can be used: as a tea, a tincture (dissolving in alcohol), or freeze-dried. But stinging nettles not only help relieve allergies, they have a lot of benefits packed into one plant. They’ve been used as diuretics dating back to medieval Europe to relieve urinary problems, joint pain, and fluid retention (edema).

fight allergies

Enjoy Eucalyptus and Frankincense Oils

Essential oils, such as eucalyptus or frankincense, are some of the most potent for killing highly allergic house mites. They work by reducing inflammation and detoxifying harmful bacteria, killing parasites and microorganisms that cause attacks, and neutralizing toxins. A few drops of eucalyptus can be put in a neti pot, inhaled via diffuser, or even used in your laundry as an antimicrobial agent. 25 drops in each laundry load should do the trick. Mix eucalyptus oil with coconut oil and rub on your chest or behind your ears while you sleep. Frankincense oil has very powerful effects in support of the immune system. Like eucalyptus oil, it can be rubbed on your chest and behind your ears, or diffused in your home or office to combat allergy triggers.

Take Care of Your Microbiome

Probiotic supplements can help boost your gut microbiome. We know from our look at the best diets for you, gut microbiomes are essential to overall health, and when yours is ticking along like clockwork, your immune system is at its strongest, not having to fight off infections with a compromised energy system. With the majority of your immune system being controlled and boosted by your GI tract, it’s no wonder a healthy microbiome is a powerful ally in the battle against allergies. Probiotics can be found in supplements, foods, and even local farmer’s markets.

fight allergies

You don’t have to turn to the Benadryl every time your eyes tear up and itch or your sinuses clog. Over time, medications become less effective as a means of treating our allergy symptoms, so these natural methods of allergy treatment can help relieve your suffering, saving the medicine for when nothing else will work. Your immune system will thank you, too!

Check out parts 1, 2, 3, 4 and 5 of the “What Is The Best Diet For Me?” blog series. Don’t forget to subscribe to our newsletter!

The best diet for you is personal and comes down to what you’re trying to accomplish.

With a multitude of healthy approaches to eating, it takes some mindfulness to find the appropriate diet. A plant-based wholefood diet has characteristics aligned with the Paleo diet, but the differences between them are key. If you’re trying to control your appetite or build muscle, Paleo is better. A ketogenic diet is a low carb, high fat diet, but a low carb, high fat diet is not always ketogenic.

So let’s talk about what you want.

What are your goals?

Are you trying to lose or gain weight? Optimize endurance and athletic performance? Are you trying to find your optimal health, live a long life, and have the best quality of life? These things determine what kind of diet you should consider.

We’ve discussed genetics and gut microbiomes, but there’s more than one dietary approach that will adhere to the requirements of your DNA and digestive system. Depending on these goals, you may need more or less carbohydrates, more or less protein.

appropriate diet

Runners training for a marathon will need a lot of carbs because glycogen, the resulting fuel of carbs, burns faster than fats or amino acids. The body burns glycogen very efficiently and provides athletes with a good source of energy for those hours of intense exercise. For endurance training purposes, carbs are not the devil they can be for other dietary approaches.

Is hunger and appetite your Achilles’ heel? A high protein approach could be right for you. Protein takes longer for the body to process, delays gastric emptying, and promotes satiety. Chronically obese people benefit from a high protein diet for a period of time—not indefinitely—allowing their brain to reboot the set point for their body weight so they can lose the excess. However, high protein causes insulin responses, and the excess protein is converted to glucose in the bloodstream. So patients with insulin resistance or type 2 diabetes, protein intake needs to be monitored.

The best approach to individualizing your diet is to work with someone who can help you understand how your body responds to food, how to detect and assess those responses, and then make decisions. There are also great tools available to help with this. Food journaling is another tool in your arsenal to learning what diet matches your goals best.

Fundamental principals

There are, however, clear fundamental truths that apply to most healthy lifestyles:

  • Choose nutritious foods
  • Make sure to address nutrient deficiencies
  • Control stress
  • Get sleep
  • Maintain an active lifestyle
  • Don’t over-consume food

appropriate diet

Sure, good sleep and stress reduction don’t sound like they’d go hand in hand with a diet, but they do, just as exercise contributes to the overall picture of health. A sleep deprived or stressed out body can’t process food’s information properly when it’s consumed. That’s like a factory running with rusty conveyors and loose nuts and bolts. It’ll work. Just not well.

Eyes on the Prize

Remember, macronutrients—carbs, fat, protein—are not the only important nutrients. Micronutrients such as vitamins and minerals found in whole foods are just as important and we’re only just beginning to understand their effect on the body. So map out your optimal health goals, think of what you need to accomplish those goals, and seek understanding for which dietary approach matches those needs. Keep in mind your ancestry and gut microbiome, and you’ll find the eating approach that’s right for you. Using a journal to catalog how you feel after eating will help determine if there are any foods that aren’t good for your individual digestion. You’re in this for the long haul. Getting a handle on your best approach to eating will take time and patience, practice, and some trial and error. But the result is well worth it: your optimal, most authentic health possible.


Check out our free 9-Week Nutrition Program based on Dr. Vickery’s book, Authentic Health.