Doctor James on Health and Wellness

Common sense answers to your most burning health questions

Degenerative Disease, “IT IS YOUR CHOICE!”

Posted by doctorjames on September 24, 2008

Everyday I have patients coming into my office suffering from this or that. Symptoms that just don’t let them live the life they have dreamed of. They need this medication for that, and this medication to treat the side effect of the other one! They live a life full of pollution simply because they are not willing to make a change.

Don’t get me wrong, I do know the value of medicine especially in acute bacterial and viral infections and life saving cases. What we absolutely need to get rid of is medicating the nation for life. We have done this to ourselves folks! By following our very rich western diet, we have brought degenerative changes on! This should come as no surprise. If you don’t take control of your own health, who will?

It should not take a rocket scientist to understand that all the degenerative disorders we suffer from today are because of our dietary decisions we have made for the past 20, 30, 40, 50 years! All degenerative conditions such as cardiovascular disease, type II diabetes, syndrome X, fibromyalgia, obesity, hypothyroid, high blood pressure, and arthritis all respond to the very same dietary change! In fact, cancer has been shown to also respond to this diet by preventing the genes from “turning on.” Here is the problem all of us are NUTRIENT DEFICIENT!

In fact, this diet has been shown time and time again to reverse the horrible affects that these degenerative changes can have on your body. For example, Dr. Dean Ornish is one of the pioneers in reversing cardiovascular disease with a very simple dietary change. Dr Neal Barnard is another doctor who comes to mind who has done the same with type II diabetes. Dr. McDougall, yet another pioneer in lifestyle medicine who works with many patients to reverse these degenerative diseases.

You may be asking yourself, well what is it that can change the health of our nation so greatly. Staying out of the aisles at the grocery store! Basically, you need to be on what is called a whole food plant based diet that is well published in the new book that has just come out called The China Study. Now, I tend to agree almost completely with the China Study, but I do believe that clean, lean protein is also good for us if it is organic free range and grass fed.

It should be no secret that the more organic fruits and vegetables, lean, clean, organic grass fed protein, and gluten free containing grains you take in, the more your health flourishes. Also, the more you get rid of GMO foods (genetically modified), pasteurized dairy in any form, non-organic foods, and plastic filled bisphenol A, the more your health flourishes everyday in everyway! The more grain fed beef, chicken, and pork a person takes in is directly related to diminishing health. Did you know that the animals on our planet consume 70% of the antibiotics in the world? This is because they are in feed lots and are so sick they have to be in order to live! And, guess what…we turn around and eat it at almost every restaurant and grocery store we go to!

You see, all of these degenerative diseases that have been mentioned all are one in the same with a different name! It is a label applied to a subset of symptoms or clinical values. Guess what…WHO CARES! Personally, I think labels are the absolute worse thing you can have. Labels allow enabling! Then, what is the next step, a medication designed just for you for the rest of your life, or until you body gets used to it and you have to take something stronger. I don’t think this is HEALTH CARE, this is SICK CARE! It does absolutely nothing to make you healthier. Sure, it may lower your blood pressure, decrease your pain, change your cholesterol level, and on and on, but really what has it done for you if you have not changed your diet, started exercising, and found a way to reduce your stress?

I believe most medicine, except in the case of cancer and lifesaving medical emergencies, is here to be a crutch…not a pill you take for life! The pharmaceutical companies will love it if you do take it for life, but that should not be the intent of your doctor and you should be very worried if this is your plan. I can promise you without a change in your lifestyle one med will lead to two, and two to four, and four to eight and so on.

This is my medicine…FOOD and increased nutrients through vitamins and supplements! Just think, on a whole food plant based diet you can eat as much as you want. It is not a diet, but a lifestyle. The more you follow an organic diet with clean water and good lean organic grass fed protein the more your labels will go away. Food is your medicine and your jump start is medical foods, supplements, and vitamins. Everyone on the planet must be taking a multi, something to clean your toxins out everyday, an omega 3 that is guaranteed to be pure and potent, and plant based nutrients in the form of fruits and vegetables. If you simply do this and get rid of the “crap” in your diet, your weight reduces and your immunity and your health gets better one bite at a time!

I believe some day they will find out that type II diabetes and fibromyalgia are directly related. They are a condition where the cell is insulin insensitive and where the mitochondria are deficient and are not working as well as they could be because the cell is full of lipids. The lack of mitochondria causes us to use less sugar, and also produces more pain due to lack of energy production and corresponding ischemia. Ischemia creates pain folks! WOW! I hope some of you take this information and run with it.

Health is not about taking 10-30 supplements every day neither. It is about taking certain nutrients, but not about taking a pill for this condition or that just like you would take a medication. I can see some, but some patients that come into my office honestly have one for every ache and symptom. This folks is practicing medicine but using a supplement. Keep in mind, medicine and plants are not very far apart. Medicine in most cases is a plant derived molecule that has been made more potent. Aspirin is from white willow bark, and Tamoxifen is a cancer drug from the Yew tree. I am sure there are a ton more examples, but I do not want to belabor the point. To be honest with you, if you are having to treat yourself for a condition through massive amounts of supplements or vitamins, chances are your diet is deficient and is poor. The cause is the diet! We need to stop beating around the bush and treating effects.

A whole food plant based diet is more simple to follow than you would think. You constantly can eat and you constantly feel satisfied. Doesn’t that sound like enough to try it. Once you start feeling so good, you can’t go back to eating the “crap” and allow it like once a week. This would be like someone smoking and they quit for a year and now you allow them to have a cigarette once a week. I have to believe that one cigarette will turn into two, then four, and then eight. You go back to the old ways once again. That is why this is for life…just like exercise. On a whole food plant based diet you are expected to lose one pound per week! Add in a bit of exercise and now you lose a bit more. But, the really neat thing is that you don’t have to beat yourself up with exercise because the diet alone will bring you back to health. So, I recommend 20-30 minutes of exercise three times per week…again, for the rest of your life!

The studies have been done, and the literature has been cited about whole food plant based diets. In fact, in rural China, heart disease, cancer, diabetes, and obesity are rare because this is what they eat! The fact is your body is constantly in a state of change and repair to maintain homeostasis. But, if you constantly beat it up, poor health will result. For example, you take the cigarettes away from a 20 year smoker and in 1-5 years his lungs will become close to normal! Why, cause the stress is taken away and now the body has a chance to heal and reproduce brand new tissue!

I see diet the same way. It is a constant stress to the body producing poor health. In fact, I think a poor western diet is worse than someone smoking a few cigarettes every day! All the food companies making all these processed foods and marketing to us are no better than the pharmaceutical companies. They are all about the same thing…PROFIT! They are loading us up with toxins everyday that disrupt the function of our endocrine system. Not a good thing!

We have to start thinking more about how important our diet is and look at the studies to show people how poor health can be reversed by simply making a lifestyle change. This is how we save lives and let grandchildren grow up with their grandparents, or in some cases children grow up with their parents. We cannot continue to go down this same road. Start today by making a decision to change the way you eat.

At our clinic, when we make a dietary change, clean the toxins out, and nourish the body with clean, pure, and potent vitamins, minerals, and supplements, you won’t believe what goes away and stays away. I manage all my patients with literally the same diet. ADHD, autism, colitis, intestinal disorders such as IBS and Crohns, all can be helped greatly by following a whole food plant based diet too! That is why every patient with some crazy label that enters my office is put on this diet and we get tremendous results.

Please let me know if you have any questions I can answer for you.

Your Health and Wellness Advocate,

Dr. James R. Haakenson

Posted in Health Care vs. Sick Care, High Blood Pressure, Nutrition, Weight Loss | Leave a Comment »

Osteoarthritis…Prevention and Correction

Posted by doctorjames on August 14, 2008

A smart man once said the best thing a person can do is to see it plainly and tell it simply! That is what I am going to try to do. If you have been reading any of my postings, I try to make all of this medical terminology come to life in analogies and stories that are easy to understand.

Arthritis means inflammation of a joint. Arthro means joint, and itis means inflammation. Osteo means bone. Osteoarthritis is mostly seen in weight bearing joints like the spine, knees, hips, and shoulder. Rheumatoid arthritis is an autoimmune disease. The body actually begins to attack the tissues that make up the joint. For this conversation, we are going to focus on osteoarthritis.

Arthritis is simple to understand when we look at the joint from a pattern of wrong movement. The only way, and I repeat, the only way osteoarthritis can occur is if the joint undergoes constant stress in a repetitive manner with abberant joint mechanics. This can be the result of an injury, simple postural distortion that started in childhood, or a constant wrong movement pattern that stresses the joint when in use.

Simple, isn’t it! An injury can cause osteoarthritis due to trauma suffered by the joint. It is the trauma that initiates the arthritis to start, but it is the assumed postural distortion and wrong movement pattern that the joint begins to take on that really causes the problem and promotes it to get worse. Some of the most common terms for this is a tracking problem, segmental dysfunction, or a simple alignment issue.

When I talk about a postural distortion, I am talking mostly about a person’s hips. If the tailbone, which connects the hips, is not level, with the ground, arthritis will be the result! When the tailbone, or sacrum tilts in any direction, it causes the iliac bones (hip bones) to change their normal range of motion and joint mechanics. Typically in this scenario, one hip moves more than the other when the person is in motion. This causes hypermobility in one of the hip joints, and hypomobility in the other hip joint. In fact, a study done by Dr. Ogi Ressel found that out of 650 children, 96% of them presented with a hypomobile left sacroiliac joint and a right hypermobile sacroiliac joint. This is very troubling.

This means that as early as we begin to walk, if our sacrum has a tilt to it, arthritis has already begun! You heard me right, if the child is only 7 years old, the process has begun. Now, there are many doctors who would choose to refute this with me, but if this inferiority, or tilt, of the sacrum exists, one of the discs in the back is slowly beginning to change on a histochemical level. The cells that make up the cartilage are beginning to change to support the compression on one side versus the stretching force on the other side. This happens because as one person put it “as the twig is bent, so grows the tree!”

If the sacrum is low on one side, which is called a sacral inferiority, the lowest lumbar vertebra either is parallel and tilted to the same degree as the sacrum, or it is compensating for the inferiority and it is rotated and “wedged.” Wedging means if looking at an x-ray, the vertebra produces and acute angle instead of a parallel condition with the sacrum. Now, if it is not L5 that wedges and rotates, it will be L4, L3, or L2. This is because the sacral inferiority will most of the time produce a convex scoliosis on the side of its inferiority. But, at some point in time, the lumbar spine has to compensate for this condition to try and make the spine straight. Therefore, it causes one of the vertebra to twist and wedge. This lumbar scoliosis usually creates a compensating thoracic scoliosis.

Now, where does arthritis come into play in all of this. As I said above, as soon as a sacral inferiority exists, arthritis has begun. There may not be any pain, and there may not be any radiographical evidence of this process, but it is on its way! Why do we wait until we can define this as flow blown disease…ARTHRITIS? This is absolutely not OK.

As if the sacral inferiority wasn’t enough, it causes a change in the height of the femur head due to a rotation of the ilium on the sacrum. When height of the acetabulum changes, which is the place where the femur connects to the hip, it causes a medial rotation in the femur which creates torque as the femur joins the tibia. This constant torque causes a postural distortion, gait changes, and abberant biomechanics of the knee joint. This overtime will create osteoarthritis in the knee. The medial meniscus will begin to degenerate and will start to cause pain and ultimately new bone growth. This also causes the medial arch to be lost in the foot and resultingin plantar fascitis and bunions in due time due to a postural distortion of the sacrum!

Now, if all of this was not enough, the sacral inferiority can create either to big of a curve due to disc wedging, or to small of a curve in the lumbar spine. As if the scoliosis was not enough, now the thoracic spine has to compensate causing a larger curve or a straighter curve in the thoracic spine called increased or decreased kyphosis.

All of this finally works up to the neck or cervical spine. The cervical spine compensates for the increased, decreased, or scoliotic curvature of the lumbar and thoracic spine creating the same conditions in the cervical spine.

The interesting thing is that arthritis has nothing to do with aging! If it had anything at all to do with aging, then your whole spine would be arthritic, but that is not usually the case. Usually only one or a few vertebra become arthritic and the others are completely normal. This can be demonstrated time and time again on x-ray and MRI. We have been fooled all this time! IT IS NOT AGE RELATED! It is the result of the poor joint mechanics due to a previous postural distortion!

Arthritis can be treated chemically with drugs and/or supplements sometimes very effectively. It can also be treated with surgery and various other medical treatments But, this is treating an EFFECT and not the CAUSE…the postural distortion and corresponding abberant joint biomechanics! If you are not actively treating arthritis with movement and manipulations, the joint will never get the right message to begin to switch its healing process. Arthritis cannot be changed passively. To change this condition is has to be active treatment. The body thinks it is doing the right thing by stabilizing the joint with more bone…it is healing itself to prevent further damage! The body is constantly trying to heal itself, we simply have to change the message!

When curvatures change, and joints begin to degenerate, a whole host of things happen. Inflammatory molecules are released, and remodeling takes place. This can be a silent process for years until the body finally starts to have trouble dealing with it. The problem with a degenerative condition in the spine is that it changes the size of the foramen, which is the opening where the nerve comes out of the spinal column, which eventually will put pressure on the nerve root. This is not a good thing!

The nerve root sends messages to every cell in our body. The nerves are how our brain communicates with our body. If there is an interference or interruption to the way the nerve transports its message to the cell or cells, poor cell activity will take place. As you may or may not know, cells make up organs and tissues. If the nerve or nerves cannot “talk” with the body, the organ, gland, blood vessel, and/or, muscle will begin to lose the messages being sent to it to tell it how to perform its activities. This simply decreases the function of the organ involved. Definitely not a good thing.

Hopefully I have explained this well enough that you realize that posture is so very important. In fact, go to your local mall and do some observing. The people who are “bent over” due to poor posture have poor health! It is as simple as that!

Studies show that if osteoarthritis is caught early on, the body can actually reverse this condition! This has to give some of you hope. This is why every child and young adult should have x-rays taken to make sure that they don’t have a sacral inferiority that is going to cause them future problems. The fact is that it will take 10-20 more years to progress to radiographical evidence of an arthritic condition. Why not find it before this becomes a healing effect that the body is using to try and deal with the stress.

When caught early on, with an intense treatment program, this condition can be reversed in one to three years! This is only one to three years to treat something that may someday cripple your loved one! You are correct, not all cases reverse because there is no “silver bullet,” but most will! This can change the health outlook of an individual incredibly!

It is my honest belief that every child should have an x-ray of their spine taken at 5 years of age if an examination of their pelvis reveals that one hip is higher than the other. This is the start of a degenerative condition with a possible subsequent compensating scoliosis to some degree. We cannot possibly sit on the sidelines and not have our loved ones examined.

Hopefully you have learned some things today. Doctor means teacher. It is the highest calling of a doctor to educate a patient enough for them to be able to take control of their own health. I can only continue to teach what I know to be true to help the masses and loved ones of tomorrow!

To be continued…

Your Health and Wellness Advocate,

Dr. James R. Haakenson

P.S. If you have questions please contact me by email at

Posted in Arthritis | Leave a Comment »

Health Suppression Through Dietary Choices…Not a Good Thing!

Posted by doctorjames on July 26, 2008

There seems to be so much confusion in our world today relating to diet. One minute this is good for you, and the next minute it is bad for you! It is frustrating indeed. More often than not if you follow the reference to the study and can get to the bottom of it, the study was done more to promote some “product” or destroy it.

There are miracle books on the market right now promising everything from weight loss this way, to body transformation this way, to beat this disease, and conquer this malady or syndrome…can they all work? I am sure they all have their merit, but lets make this simple!

Everyone is looking for that easy diet to follow that allows you to eat pizza, cheesecake, muffins, sugar ladened foods, preservative filled foods, artificial sweeteners, soft drinks, fruit juices, fast food…basically anything you can find in the middle aisles of your grocery store…foods with a shelf life!

Let us think about this for just one moment. Do you really think we should be eating food that can sit on a shelf for years and still be edible? Don’t you see this as maybe a warning sign? When was the last time you took a vegetable and let it sit in your shelf for a year? That is impossible…well, you could ignore the smell and the bugs I guess…so it is possible, but any normal earthling would not allow this to occur. Fresh fruits, vegetables, and meats are designed to break down. They have all the enzymes, minerals, co-factors, nutrients, and organically based substances to naturally disintegrate!

Shelf life has absolutely nothing to do with your health, and has everything to do with making money from you…the CONSUMER! In fact, if those products were allowed to not go through a transformation process with preservatives, you would not be able to eat that food because it would taste so disgusting. The fact is that most foods contain a little bit of fat, a little bit of protein, and a little bit of carbohydrate. HERE IS THE KICKER, FATS SPOIL AND BECOME RANCID! Fats break down in the presence of air and light and tend to make things spoil. Fats become oxidized because the normal antioxidant, vitamin E becomes depleted. The fat oxidizes and becomes a different molecule. This is why they must remove certain fats and replace them with either sugar or that wonderful new fat…TRANS FAT! Trans fat is like plastic, it does not go bad! It also does tremendous damage to your arteries because the body can not physically process it.

The moral of the story is to stay away from anything that does not go bad in less than a week unless it is canned or frozen. Now lets get this straight, canned or frozen means canned or frozen fruits or vegetables…either blended, made into a paste, sauce, etc…without added sugar and preservatives. I am not giving you the go ahead eat anything that is frozen or canned! What I am talking about is fresh frozen fruits, or vegetables. Remember, freezing holds in the nutrients in a fruit or vegetable because it naturally slows the process of it breaking down. You can thaw your fruits and vegetables and use them however you like to save money and not go to the grocery store so often. Of course the best method is to buy organic, fresh fruits and vegetables that have been recently picked.

To avoid suppressing your health and to make sure you are creating health, you just have to make sure to eat what the caveman ate! If it wasn’t here a 1000 years ago…DON’T EAT IT!!! So, what was here a 1000 years ago…grass fed animals, vegetables, fruit, and herbs…basically anything that could roam the range and anything that could grow from seed. This is absolutely the key to health!

The caveman did not eat tons of grain. He did not make flour, and especially he did not make white flour! He subsisted on a diet based on grass fed animal protein, green leafy vegetables, and fruits. Our body is not designed to eat anything else…period…end of story! Sorry to burst your bubble folks, but this is as simple as it gets.

To create health you need to stay away from foods that cause poor health like sugars, grains, flours, and trans fats. The only way, and I repeat only way, a person should be getting sugar is through vegetables and fruit…end of story! Eating grass fed meat and fruits and vegetables will create health guaranteed! You don’t even need a money back option on this one folks…it is guaranteed by the Creator of the universe!

Any other food you take into your body besides the three I have mentioned…and eggs…will cause some type of inflammatory change in your body! If you have been following the latest trends and research, it points to inflammation being the number one cause of all disease! Now, omega 3’s are great, but if you are taking it because of inflammation and you continue to inflame your body with poor health choices, what good is it doing for you? It is acting like a drug! You are trying to mask a problem because of a chronic condition caused by lack of will power to change! This is my definition of medicine! Treat an effect caused by a poor dietary decision and a sedentary lifestyle. It does absolutely nothing to promote health in your body…in fact, the destruction is ongoing somewhere else! But, this is a subject for my next article…I will hold you in suspense!

Now, I am not saying all medicine is bad, some people absolutely need it to treat this or that…it works! What I am saying is that better dietary choices and better exercise creates health and diminishes the need for drugs and surgery! Now, that is powerful.

The bottom line is this, all things that can spoil in one week if left out on your kitchen counter should not be eaten…period! The only things you are allowed to eat to create health and decrease your chance at increased aging are fruits, vegetables…no grains, and grass fed animal products…meat or eggs. The animal meat or egg that you are eating must have not been in a feed lot and must not have had any chance to eat grain or soy. The animal should have only been allowed to roam the pasture and eat whatever it wants to.

Eating meat from this type of an animal has the perfect ratio of fats we need for our body to create health. Anything other than this creates and inflammatory change in our body and ages us much quicker…not a good thing.

So, now you have it, how to create health the easy and no nonsense way. The only thing preventing you from doing this is lack of knowledge and willpower. I promise you that manipulating your dietary habits back to this way will cost you less money in the end because you will not suffer the degenerative diseases that all the other people do when they eat all the junk! On top of this, fruits and vegetables are readily inexpensive and a garden is even less expensive. If you don’t want to grow your own, their are community sustained gardens you could get involved in to get fresh fruits and vegetables.

I would really encourage you to read two books to back up my claims. The first would be Dr. Mercola’s book called Take Control of Your Health, ( and Dr. Rosedale’s book, The Rosedale diet (

Create your health starting today after reading my article. If you have any questions, please place a comment on the comments section. Otherwise, email me at I wish nothing more but continued health to the choir I speak to, and to others new to this and looking for a change, I hope you will come to understand what this amazing transformation can do for your health, vitality, and your mind!

Posted in Nutrition | 2 Comments »

The Proof…We Have Been Fooled!

Posted by doctorjames on July 22, 2008

I love when the truth comes out! It does not happen often, but I do think this woman does a very good job at destroying our health myths that marketing tries to cover up. Highly processed and sugar laden foods are the cause of all obesity! The truth is dietary fat has absolutely nothing to do with it! Eat the fat, but stay away from the sugar. Fat does not even stimulate insulin. Sugar is so problematic because the body stores what it cannot use at the time as stored energy in the form of fat. It is no wonder why one out of every 3 persons in our nation is overweight, and one out of every four are pre-diabetic or diabetic.

Remember, whole foods will always be what produces health. You are not going to find health in processed foods or beverages. To make something for the everyday consumer that will appeal to their taste buds, sugar has to be added! Check out the link below to view the video from ABC News.

The key to health is avoiding refined white sugar, white flour, and trans fats. By avoiding what I call the big 3, your choices are limited! Also, drink plenty of water, practice stress reduction techniques, drink alcohol in moderation, and set yourself on a path for a healthier life. Love more, laugh more, and enjoy the fresh air. Exercise 3-5 times per week and you will start to see yourself change right before your very eyes!

If you are not sure how to get started, I suggest that you follow this link and take what is called the nutritional typing test by Dr. Joseph Mercola. It is an invaluable tool to produce profound changes in your health. Take it today and start feeling better tomorrow!

Posted in Nutrition | Leave a Comment »

How to Obtain Extraordinary Wellness

Posted by doctorjames on July 21, 2008

It seems so hard for us to hear the words change. Change is something that requires discipline, acceptance, faith, and a paradigm shift from previously held emotions and perceptions. Perceptions are key to any type of change, and actually precede emotions. Our perception actually tells us how we will react to a situation. It is what our senses perceive and remember that make up our emotions. When it comes to weight loss, we have to make sure our mind is ready to accomplish the task. If these items are not in place, failure is eminent. If you fail to plan, you plan to fail!

The truth is, getting in shape and staying in shape through healthy weight loss is a lifestyle. It does take 45-60 days to make this habit stick. If you do not stick with it, you will be frustrated and not willing to accept change. After 60 days, exercise becomes commonplace and dietary choices become much easier. So, lets get into the nuts and bolts of what it takes to achieve your best physique ever! Not only will this program make you toned and have your best body ever, but it will also enhance the beauty of your skin. Essentially, you become more beautiful from the inside out!

So many people are so confused when it comes to simple exercise and conditioning of the body. Exercise boils down to one thing…your cardiovascular intensity. What is intense for you may be simple for someone else. Don’t worry about it! Make it as intense as you can handle. I will promise you one thing though…aerobic exercise will produce an aerobic physique, and anaeorbic exercise will produce and anaerobic physique…simple…isn’t it?

This is the difference between the physique of a sprinter’s body and a marathon runner’s body. The only difference is the training. The body will adapt to the forces, pressures, and intensities it is faced with. Adapt yourself to what you want to be! The body responds to intensity, frequency, timing, and duration. By switching these 4 items…tweaking them…you can have the best training ever in as little as 3 days per week and 12 minutes per session.

For the average earthling, fitness has absolutely nothing to do with which exercises you pick and choose. It does not matter if you do legs one day and arms the other. It does not matter if you do legs and arms on the same day. The only thing that matters is that you go all out for 12 minutes straight! That is it! Three days per week (or more if you would like) can get you your physique you have been looking for. The most important factor is the intensity…not the time of the rep or the time of the session.

For example, try doing 100 yard sprints on a football field for 12 minutes straight with minimal rest. I can guarantee you, unless you are incredibly fit that you can not do 24 in 12 minutes! This is the type of intensity I am talking about. A person can get fit by simply doing sprints. Here is the absolute truth…muscles are their…we just need to uncover them by decreasing the size and number of our fat cells that are insulating them! You do not need to do ab work to get six pick abs…isn’t that exciting? Simply eat better, exercise your rear off with high intensity exercise, and watch it come about!

The other truth is that your diet is number one when it comes to weight loss. I can guarantee you that a western diet (trans fats, high fructose corn syrup, genetically modified food, preservatives, additives, fast foods, hybridized foods, cooked foods..etc.) will not produce the success in physique that you are looking for. For you to obtain your best body ever, at least 80% of your diet must be organic RAW foods. This means that 80% of your diet must be uncooked fruits, vegetables, nuts, seeds, grasses, and oils! A 80% raw diet can happen overnight and is not as hard as you are thinking. Just do not ever go past the produce aisle in your grocery store! You should only be eating foods that can spoil if given the appropriate number of days. Fresh is best! From your garden is even better! Simple…right??? More on this later, but for now lets get back to your physique and training.

Your physique is not dependent on if you work out 3 hours per day in the gym or not! Actually, working out to long puts you into a catabolic state. Catabolism is the body’s way of using its own proteins from muscle to produce energy…not really a good thing when it comes to building your perfect physique! Body builders work out for longer periods of time because they are constantly fueling their bodies with some type of protein drink to keep them in an anabolic state…or then may be using some illegal substances that causes them to have to work out that long to get rid of their excess energy.

The moral of the story is don’t worry about what exercises you are doing and how much weight you can lift if you want a lean, tone, and ripped body. That will do it, but you will tend to get more bulky than you will lean and trim. Keep in mind, the more bulk you have, the harder your heart has to work because the more capillaries you have. This puts too much stress on the heart and can lead to heart failure. This is the reason body builders do not live long lives!

Your goal is to keep your intensity up and do more from week to week in that 12 minute time frame. A good rule of thumb is to increase your workout by 1% from week to week. If you could do 8 total exercises the first week in 12 minutes, shoot for 9 the next week…and on and on. Your goal overtime is to be able to fit as much exercise into a 12 minute workout as you possibly can.

The reason this type of exercise works so well is because you are increasing EPOC, which stands for excess post oxygen consumption…in lay man terms…means you burn more calories over time because your metabolism stays elevated above its normal everyday baseline. You increase this EPOC for the next 24-48 hours. This is why if you can handle the rigours of intense exercise you can see such dramatic results. The person that works out next to you jogging on the treadmill for an hour may burn 800 calories…GREAT!!! Guess what, during your workout you only burn 300…boo hoo!!! Here is the kicker…they don’t stimulate EPOC and you do! When they leave the gym their metabolism will come back down, but yours stays elevated! You burn for the next 24-48 hours. It is after you leave the gym that you crush the competition in calorie consumption!

If you are training this way, your diet is key to this process. Instead of dieting, you have to think about fueling your body for optimal recovery and lean mass gains. This does not mean that you have to go hog wild on the food that you take in or that you have to consume massive amounts of protein. You just need enough protein to stay in a positive nitrogen balance which would be anywhere between 1g/kg of body weight or upwards to 1.5g/kg of body weight.  This means if you weight 220 pounds, you would have to consume about 100-150 grams of protein per day. If you weigh 100 pounds, you would have to consume 45- 67 grams of protein per day.

You must eat every 2.5 to 3 hours. There is no other option. In fact, you should be snacking all day long on Organic RAW fruits, veggies, nuts, seeds, greens, and oils such as avocado, coconut, hemp, and olive. If you do not, you can kill the “fire” that you lit inside your body. You will suppress your weight loss and lean muscle gains. Your body will burn muscle for protein and become catabolic. This will effectively negate your workout.  You absolutely must avoid refined sugar, grains, dairy (unless raw), white flour, trans fats, and alcohol if you really want to change your physique. Do pick one day out of the week to eat whatever, but you will soon notice it will not appeal to you anymore when your body starts to change. The most cool thing about going 100% RAW is you no longer have to worry about counting calories. Naturally, you feel better on a diet rich in fruits, vegetables, greens, seeds, nuts, and oils…that is the simple truth. When food is not cooked, the enzyme content is still intact. When the enzymes are intact, the breakdown without any extra effort coming from your bodies metabolic or digestive enzymes.

Enzymes are catalysts. They make the body run! Without proper minerals and vitamins, our enzymes don’t work. Organic plant based raw foods supply us with all of our minerals, enzymes, and vitamins for us to achieve optimum physical, mental, emotional, and spiritual health.

Don’t worry about getting enough protein if you decide to go RAW with your diet. By eating more often and more food, you will get more than enough protein, carbohydrates, and fats. Your best bet is to add superfoods into your diet to make sure you are getting your requirements met. One superfood I would highly recommend for protein would be RAW hempseeds. They are rich in protein and fats, and are an amazing superfood. I would suggest that you buy David Wolfe’s book on superfoods and start incorporating them into your diet.

I don’t recommend eating animal tissue if you are looking for you most brilliant beauty and physique ever. By eating a RAW plant based diet, you will feel better than you have ever felt. The abundance in raw foods is extraordinary. In fact, you could try a new fruit or vegetable every day and never try everything on this planet in a lifetime! So, this diet is about inclusivity, not exclusivity. Take the jump from the old ways…shift your paradigm with hope and faith and start going RAW with your diet. I would highly recommend purchasing David Wolfe’s book The Sunfood Diet Success System for a further understanding on how to eat Raw with his RAW food pyramid that emphasizes the three categories…cholorophyll, fats, and sweet fruits.

When you eat more RAW foods, you will find you need to drink less water. This is because the water in plant foods is structured and is able to be better absorbed. You will find that you may need to drink only your weight divided by four in ounces of water. Having the traditional eight glasses of water a day will no longer apply to you the more RAW you go with your diet!

A word of caution…This type of cardiovascular intensity training is not for the faint of heart. Make sure you get an OK by your M.D. before starting anything this intense. Pick any exercises you want and just do them all out. I prefer sprints, pushups, pullups, and burpees,…but you can choose whatever you would like. Mix it up, throw some lunges in, bear crawls, jumps, hops, etc…

The goal is to get through it barely. You should feel exhausted by the time this workout is complete. You will want to and have to catch your breath. For those who are well conditioned, it depends on how hard you work out. Give it your best everytime.

Please get creative and go out and change your health outlook this week. You will be amazed at what one month of this type of exercise and eating will do for your body. My goal for you is to use this program to your advantage. Their is not another program out there that speaks the truth about what you have to do to make you body function at the best it has ever been. This plan alone is simple…a bit of exercise, and as close to 80-100% RAW diet as you can handle. You will find yourself using less doctor visits, medications, alternative therapies for pain…etc…you essentially will have more money to spend on food and RAW food supplements.

I would recommend that you buy the highest quality of food you can afford and use the highest quality of supplements you can afford from or These are very reputable companies with a focus on raw foods and supplements. These are vitamins, minerals, and enzymes your body can use right away to boost immunity, energy and overall happiness.

In my next book I will be discussing supplementation and how it relates to this plan. For now, get out there and do the best you can on eating more RAW and exercising according to the plan. Remember, 20% of our efforts produce 80% of our results. Get out there and just do it…as NIKE says!

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