4DoctorsEbook.pdf

Contents About the Author.....................................2 Preface......................................................3 Introduction.............................................6 Chapter 1: Dr. Diet................................15 Chapter 2: Dr. Quiet..............................29 Chapter 3: Dr. Happiness.......................39 Chapter 4: Dr. Movement......................48 Chapter 5: Putting it All Together..........61 References...............................................70 Resources................................................70

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The Last 4 Doctors How To Get Healthy Now! 2nd Ed. Multimedia e-Book Copyright © 2006-2012, Paul Chek Cover design: Joling Lee Book design: Joling Lee Editor: Vidya McNeill Proof reader: James Phelps Illustrator: Charlie Aligan, Joling Lee All rights reserved worldwide. May not be copied or distributed without prior written permission -- if you have this file (or a printout) and didn’t pay for it, you are depriving the author and publisher of their rightful royalties. Please pay for your copy by purchasing it at www.PPSsuccess.com or by sending $24.95 in cash, check or money order to the mailing address below. Thank you. PPS Success, LLC 2111 Industrial Court, Ste A. Vista, CA, 92081 USA 760.542.8747 [email protected] www.PPSsuccess.com ISBN13: 978-0-9797120-1-2 Chek, Paul W. Warning – Disclaimer The health and lifestyle-related recommendations and activities described in this book were developed by the author and are to be used as an adjunct to improve health and wellness regimens. These recommendations may not be appropriate for everyone. All individuals, especially those who suffer from any disease or are recovering from any injury, should consult their physicians regarding the advisability of undertaking any of the health, lifestyle and movement suggestions in this book. The author has been painstaking in his research. However, he is neither responsible nor liable for any harm or injury resulting from the lifestyle recommendations or the use of the exercises described herein.

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About the Author Paul Chek, an experienced master of the way of life, is an internationally renowned expert in the fields of holistic health and personal, professional and spiritual mastery systems addressing all aspects of physical, emotional, mental and spiritual wellbeing. For over twentyfive years, Paul’s unique, holistic approach to treatment and education has changed the lives of countless individuals worldwide. As a walking, talking definition of success, Paul is above all an educator: teaching and applying his methods to benefit others. He has produced more than 50 videos, 6 books, including the best seller How To Eat Move and Be Healthy!, his multimedia e-book The Last 4 Doctors You’ll Ever Need: How to Get Healthy Now!, 16 advanced-level home study courses whilst regularly contributing to many diverse publications and web sites. Paul is the founder of the C.H.E.K Institute and the P~P~S Success Mastery Center, in San Diego, California, USA. You can learn more about Paul and his work at www.chekinsitute.com, www.ppssuccess.com and www.chekconnect.com.

Preface

Preface

Preface HELLO! I’d like to thank you for your interest in this short, but essential multimedia e-book about how to cultivate physical, emotional, mental and spiritual happiness and wellbeing. There’s an awful lot of information out there on health and wellbeing today, but we know that there’s an even larger number of unhealthy people in the world. Why is that? I believe it is in part because most people, simply don’t know what it means to be healthy! My definition of health − and one that has worked very effectively for myself and with my clients all over the world, quite simply is, taking responsibility for your self. The healthy person today is healthy because they honor their body with adequate rest, nutrition, movement and recreation. Healthy people willingly accept responsibility for themselves because they value their body as a gift of life-experience through which their Soul expresses itself. As populations increase worldwide so does access to media tech-

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nology. We are bombarded by advertisements encouraging us to eat the latest fad genetically modified food, take a pill to help us sleep, reduce anxiety or depression, increase our sex drive and in general, push ourselves harder in body, mind and spirit to achieve dreams of success. The problem is that we compromise the very body that houses our soul. Sadly, healthy people are getting very hard to find and emulate! That probably sounds counterintuitive given that we have all sorts of new medical technology too. But the fact is, if you do some research you’ll find that we’re suffering from more illness and disease than our ancestors. If you read independent nutrition researcher, Weston A. Price’s book, Nutrition and Physical Degeneration, you’ll see that he offers proof that before technology and consumerism reached native tribes and races all over the world, there was far less stress and disease among them. For example, Price writes that, The cook on the government boat was an aboriginal Australian from Northern Australia. He had been trained on a military craft as a dietitian. Nearly all his teeth were lost. It is of interest that while the native Aborigines had relatively perfect teeth, this man, who was a trained dietitian for the whites, had lost nearly all his teeth from tooth decay and pyorrhea (Nutrition and Physical Degeneration, p. 181).

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Later in his book, Price cites the fact that many native tribal societies (in the late 30’s and early 40’s) didn’t even have a word for cancer. In recent decades, the incidence of cancer has escalated to epidemic proportions, now striking nearly one in two men (44%) and more than one in three women (39%). This increase translates into approximately 56% more cancer in men and 22% more cancer in women over the course of a single generation. In 2004, the National Center for Health Statistics reported that 1500 people died every day from cancer in the United States alone! It was the discoveries of Dr. Price and others like him that led me further and further away from the standard western allopathic approaches to medicine, exercise and nutrition in my career. During my career as a Holistic Health Practitioner and trainer of elite athletes, my work has taken me around the globe as a therapist, consultant and lecturer too many times to count. I have given no fewer than 1,000 lectures throughout the years, circling the globe at least twice a year to educate and inform my audiences about health and wellbeing. My holistic approach has attracted the attention of Medical Universities, Physical Therapy, Chiropractic, Osteopathic and massage schools, strength and fitness trainers, as well as many corporate health leaders worldwide. I have served as an educator in all these arenas as well as owning my own multidisciplinary postgraduate Institute for teaching holistic health. My Institute

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stays on the cutting edge of the healthcare industry and my education is focused to help students understand the causes of ill health, depression, diminishing cognitive performance and spiritual unrest in the world so that we empower a movement of people with holistic body-mind health and optimal performance. While I still maintain a clinical practice and oversee some 8,000 students in active clinical practice around the world, I travel about 8 months of the year lecturing, inspiring and empowering others from all walks of life. I have never missed a day of work in my career because of illness. Over and over again, I am astounded to find that the wellbeing of exercise and health professionals of all types (many of whom are my patients) show little if any improvement over the health of their own patients and clients. Our doctors are sick. Our nutritionists and dietitians are obese. Our physical therapists, chiropractors and osteopaths struggle from constant musculoskeletal ills that mirror their very patients. Our exercise professionals are often fit, sick people, whose appearance masks their illnesses. We are the sickest, fattest, most fatigued, depressed people that ever lived on this planet. Yet, we have amazing computers, space shuttles, CNN, iPads and iPhones and now even electric cars. How can we have learned so much and still be so unhealthy? It is that very question that drove me to write this e-book. In it,

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I will share profound, simple truths that are the very foundation of vibrant health and wellbeing. Just as an internal combustion engine will not run in the absence of ignition, fuel and compression, the human being needs essential requirements to live fully. Most importantly we must meet these requirements actively, through conscious decisions about our lifestyle. Genuine health and wellbeing does not, cannot, and will never come from a pill!

Why the Four Doctors? The Last Four Doctors You’ll Ever Need – How To Get Healthy Now! is a synthesis and expansion of an ancient Greek philosophy, popularized by Hippocrates. Hippocrates essentially approached each patient with the notion that there were three main physicians already living within each person: 1. Dr. Quiet 2. Dr. Diet 3. Dr. Happiness He rationalized that whatever ailed his patients had its roots in one or more of these three chief aspects of human life. Using this simple principle and as little as 40 herbs and a pig’s bladder filled with sand to offer medical exercise, he achieved a level of success as a physician that made him a famous. These methods are just as true today, some 2,377 years after his death! Yet as

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Preface

successful as he was, were Hippocrates a modern physician, he would certainly have had to make an addition to his approach. As he would have found quickly, today’s patients also often suffer from a sedentary lifestyle. This change in our lifestyles is what prompted me to add Dr. Movement to Hippocrates’ original three physicians. My career has repeatedly taken me back to the very foundation of wellbeing. The approach I share here is simple. But that doesn’t necessarily mean it is easy to do. The writings of Lau Tzu are simple too. In eighty-one verses of poetry, he gives what can be described as profound truth and wisdom for successful living, yet so few people can understand Lau Tzu’s simplicity because of its profound depth. However, if you are ready for simple, permanent self-healing, this book will show you how to interpret the teachings and wisdom of your Four Doctors and achieve a quality of life that exudes radiant health and vitality. Together, we can heal humanity and the world one person, one farmer, one child, one doctor, one therapist, one businessman, one housewife, one athlete, one lover, and even one prisoner at a time! Love and Chi, Paul Chek Founder :: C.H.E.K Institute & PPS Success Mastery Program

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Introduction The Perils of Modern Living In my three decades practicing as a Holistic Health Practitioner, I’ve worked with thousands clients from all over the world and all walks of life who were suffering from a wide range of health concerns. Through my work, I’ve tracked a number of these illnesses, symptoms, aches and pains that are occurring with alarming frequency and consistency. The short list includes: • Chronic neck/shoulder/back pains • Digestion problems such as gas or indigestion • General fatigue • Depression, anxiety and mood swings • Weight gain • Frequent bouts with the flu or colds • Decreased sex drive • Constipation These symptoms may not appear related at first glance. They become even more puzzling when your clients complain of the various combinations of symptoms they experience – like

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chronic neck pain, constipation and decreased sex drive. What could cause that combination?! What are the correlating factors? Modern western medicine has really thrown in the towel when it comes to dealing with the causes of chronic symptoms, let alone finding a connection amongst them. It’s much easier for a doctor to prescribe an anti-inflammatory, a laxative and Viagra®. The problem, of course, is that while these drugs may take care of their immediate symptoms, the person taking them is forever chained to their medicine. Until we learn to address the causes underlying these problems, we’re simply masking our symptoms.

Finding the Cause Most of my clients who faced the challenges I’ve listed above were really under the thumb of one root cause - Stress. Stress is a powerful buzzword in our culture. We’ve all heard about stress and how harmful it is. As our awareness of the potential dangers of stress grows, we are also discovering there are many different kinds and sources of stress that we experience most every day. After all, as busy modern humans, we take on many different roles in our daily lives and each one of them presents us with their own set of challenges. The key to genuine, long-lasting vibrant health is learning how

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Listen: Stress Buckets To listen to this audio section, please open the e-book using Acrobat Reader

Figure 1: Paul Lifting Weights

to manage daily stress. For example, in my own life, I have a very busy daily schedule that has the potential to cause me stress, if I allow it. In addition to being an International Holistic Health Professional, lecturer, speaker, author, consultant, and coach, I’m also an athlete.

Life stressors, whether they’re physical, emotional, mental or spiritual − regardless of their origin, work much the same way. We simply need to learn how to manage them properly, and when we do, they provide us with opportunities to become more healthy human beings.

When I go to the gym, I have a distinct idea of how much I want to lift with each exercise and how many times I’m going to lift those weights. If I can’t achieve that mark, I have to make a choice. I can quit, take a rest and try again, or lighten the load and continue incrementally toward my objective. The trick is learning how to handle the stress of the weights in a way that isn’t harmful to my body, but still stimulates it to produce muscle tissue and tone.

The main stumbling block to genuine health and happiness that most of us face in our lives is that we have no one to help us understand how to manage the different sources and kinds of stress that we increasingly experience. In fact, that’s why I’ve written this book − to share one of the most important truths about self-care and provide you with a resource that anyone can use to meet the challenges that life throws your way. Allow me introduce you to The Last Four Doctors You Will Ever Need!

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Every one of us has these experts inside of us. We just need to learn how to listen to the advice that they’re continuously offering us. This book is designed to teach you how to hear and interpret what your own panel of Doctors − Dr. Quiet, Dr. Diet, Dr. Happiness, and Dr. Movement − are telling you about the challenges to your wellbeing that you’re facing and how to use that information to guide you to a happier, healthier life. Whenever I experience stressors in my physical, emotional, mental or my spiritual life, I consult with my Four Doctors to overcome whatever challenges I’m facing with great success. The human body is amazing! At any given point you have many biological processes going on − circulatory, digestive, brain & central nervous systems and more. If you take a close look at Figure 2 you’ll see that I’ve organized the 4 Doctors so that you can see how they interface between the major human systems that make up your body. In order for you to experience vibrant radiant health, these systems must be supported and maintained, and that’s where your Four Doctors will help you.

When Stress Becomes Distressing Figure 2: Doctors and Human Systems

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Before I introduce you to your individual Four Doctors, I want to talk more specifically about the different sources of stress common to our lives. In essence, we are all really spiritual beings that are having a human experience as physical beings here on planet earth. And, just like the Earth isn’t simply a big dead

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rock flying through space, the miracle of who we are is that we are not merely a physical body. We are also emotional beings, sensitive to the wants and needs of others and ourselves. And beyond that, we are mental beings. We think. We process information in very complex ways, and this allows us to experience the richness of life in tremendous depth and complexity. For example, when astronauts go into outer space, there isn’t enough gravitational stress on their bones and muscles. Without the proper exercises, they begin to lose muscle and bone mass, which is damaging to their bodies. In other words, sometimes we can be damaged by a lack of necessary stress. In this case, the required stress is gravity, a stress we are actually built to experience! Stress of any type crosses social, cultural and economic barriers. Stressful challenges are necessary for our developmental growth and overall health as human beings. If there was never any stress in our relationships, would we ever learn to communicate with each other effectively? Would we ever learn to understand what we feel, or manage those emotions? If we had never faced mental challenges that forced our minds to grow and mature, would we have computers, cars, the Internet, or the means to travel into space? If there were no such thing as spiritual stress, would

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we ever learn what it means to love others or ourselves? Would we have any grasp on the value of life? The answer to each of these questions is a resounding, “NO”! Stress is important to our growth. It’s when we become physically, emotionally, mentally or spiritually stressed beyond what we can handle that we become unhealthy, and less able to enjoy life’s experiences. When the stress overload persists, we become increasingly sick, pick up diseases and, in the worst case, eventually die prematurely.

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The diagram (Figure 3) shows some of the typical body-mind reactions to excessive physical, emotional, mental and spiritual stress. As you look at the chart, you will see that different kinds of excessive stress often produce similar reactions. Your body has no way of differentiating a physical stress from an emotional, mental or a spiritual stress. To the nervous system and hormonal system, it doesn’t matter whether you’ve just had a car accident, are going through a divorce, are under the pressure of too many deadlines at work, or even just won $100,000,000 in the lottery! Your hormonal and nervous systems react the same way, its just stress.

Fight or Flight These common symptoms are the result of our body’s general reaction to stress. To the degree that your body-mind as a whole interprets that it’s under stress, your body triggers its fight or flight hormones. In the short term, this reaction is healthy, necessary even. But when chronically triggered, the fight or flight reaction can be extremely harmful to your health. Let’s look at the effects of the fight/flight reaction. Figure 3: Body Mind Stress Reactions

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In any part of our lives, whether it be personal or professional, every situation perceived as stressful activates the fight or flight branch of the nervous system (also called the sympathetic ner-

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vous system). The purpose of the system is to provide the body with a boost to protect itself during short periods of stress. Think of your ancestor, the caveman, fleeing from a bear whose path he innocently wandered across. The bear probably isn’t going to stalk him for days, so he doesn’t need to have the fight or flight system running constantly, just long enough to escape the immediate danger and return to his natural, relaxed state. In order to help us out in these brief times of emergency, our fight or flight system enacts the following biological changes: • Increased consumption of bodily resources. This includes neurotransmitters, stress hormones, and energy stores - particularly stored glycogen from the liver. • Shifting blood away from the internal organs to the skin and muscles of the body. This stops all digestive processes, and allows a readily available supply of blood, oxygen and blood sugar to provide energy to the muscles. • Release of stress hormones. When a stressful event occurs, a sequence of hormones is released in the body, ending with a class of chemicals called glucocorticoids. These chemicals: - Elevate the heart rate and blood pressure to meet any immediate demands, allowing maximum opportunity to fight vigorously or to run as fast as possible for as long as needed to survive - Increase immune system performance for brief periods of time

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• Increased sweat. Chronic stress results in sweaty hands and armpits. Because sweating is the human version of a radiator, this helps the body to stay cool and work more efficiently while running from that bear. Because every one of us experiences these different dimensions of our lives, we are subject to stress on those levels as well. There are physical stressors, emotional stressors, mental stressors and spiritual stressors. They are an unavoidable reality in our experience of life, and successfully managing them is how we grow. They are gifts and we grow through them. As I’ve said, all of these features are really helpful for brief periods of time. But the stressors that we face in the environment of our modern world aren’t temporary like the startled bear that our ancestors faced. They can persist for long periods of time and thus our fight or flight systems stay active for durations that weren’t originally intended in their design. In fact, in the face of chronic stress, our fight or flight system can have the following negative effects on our body-mind: • Radical swings in energy levels during the day as blood sugar levels change • Progressively reduced energy levels over the long term • Weight gain, including in particular the accumulation of fat around the middle in response to blood sugar fluctuations and hormonal stress

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• Low self-esteem caused by weight gain/body issues • Self-identity issues • Digestive troubles including gas and acid reflux • Chronic constipation, common to approximately 90% of people worldwide today • Strong, smelly body odor • Persistence of glucocorticoids and other stress hormones in the body trigger: - Chronic elevation of blood pressure and heart disease, not to mention elevated triglycerides (fats) - Weakened immune system – the more stressed out the body is, the more susceptible it is to colds or flus that go around If the stress persists in your body-mind long enough, you’ll begin to experience the effects of chronic stress. These health effects are characterized by prolonged or repeated exposures over many days, months or years. Symptoms may not be immediately apparent but the over-production of stress hormones is also likely to lead to adrenal fatigue. The adrenal glands are small glands that sit atop each kidney and manufacture your stress hormones and most of your sex hormones. As the adrenal glands fatigue, the body starts to suffer from:

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• Low energy • Poor recovery from physical exercise • Diminished sex drive • Accelerated aging • Difficulty concentrating Now that you’ve read this laundry list of symptoms, it probably comes as no surprise that fatigue is the most common reason for visiting physicians worldwide!

Meet the Last Four Doctors You Will Ever Need! So how do we cope with and overcome excessive stress? With the help of the last Four Doctors you will ever need. I first learned of the concept called the three doctors while studying ancient Greek medicine and herbology. The ancient Greek physicians based their medical opinions on the framework of the three doctors: Dr. Happiness, Dr. Diet and Dr. Quiet. These physicians knew that if a patient wasn’t happy, if they weren’t eating right or they weren’t getting enough rest, the patient was likely to be sick. Today, because so many of my own patients and athletes are either sedentary or over-training, I added a fourth doctor: Dr. Movement. Now that you know their names, let’s meet your Four Doctors.

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Dr. Diet provides the foundation for wellbeing. Food and drink dramatically affect our energy levels and our biochemical reality, which in turn influences our emotional and our mental reality. Throughout my years of clinical practice, I’ve seen over and over again that when the diet is deficient, there just isn’t enough energy or clarity of mind to initiate and sustain the changes needed for self-healing. As you’ll soon see, surprisingly, Dr. Diet won’t necessarily guide everyone to eat the same foods. In fact, the kinds of foods and the proportions of those foods that are right for you may vary quite radically from your friends and loved ones. Dr. Diet gives you the information you need to make the right nutritional choices for your body. Dr. Quiet is the physician in charge of energy management and recovery. When you’re overly stressed and your fight or flight system is triggered repeatedly or for long periods of time, one of the first things to suffer is your sleep. Unfortunately, your body’s ability to recover and repair itself is tied in very real, biological ways to the sleep that you get. Dr. Quiet’s primary duty is to encourage you to get the necessary sleep to recover from the challenges you faced the day before and to wake energized for the day to come. At the same time, Dr. Quiet guides you to get the relaxation and the selftime you need to stay calm, focused and energized during the

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day. For example, Dr. Quiet can show you how to get active rest during your workday that will help you to tackle your projects more efficiently and effectively than ever. In short, following Dr. Quiet’s specific guidelines and sleep recommendations will take you a long way towards permanent health and wellbeing. Dr. Happiness is always there to lead us toward a life that fulfills our individual needs. Dr. Happiness advises us that if we lead a life that doesn’t fit with our core values and doesn’t fulfill us, every facet of our life becomes a burden. So, the less your current lifestyle fits with your core values, the more frequently your fight or flight system is active. The important guiding truth that this doctor offers is that happiness is an essential feature of genuine lasting health. Dr. Happiness shows you how to create and undertake the deep introspective study and intention to discover what makes you truly happy. Listen: Dr. Happiness Exercises

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Dr. Movement is my addition to our panel of inner doctors. Over the course of history, humans have become more and more sedentary. We no longer have to hunt and gather just to feed ourselves, and most of us aren’t working in the fields growing our own food either. Our jobs and careers require us to

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sit most of the day in front of computer screens, and the daily demands of our life often keep us from any kind of beneficial physical movement. Daily movement isn’t simply necessary for keeping a trim figure or decreasing the risk of heart disease. In fact, it’s necessary to get nutrients to and through our body, to move waste out of our bodies and to generate emotional stability and mental clarity. Dr. Movement is there to show you the way to acquire more life force and how to move it into action so that you can truly experience and enjoy life. Listen: Movement is Life

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Are You Ready to Consult with Your Doctors? I can’t tell you how many times I’ve heard people argue that it’s just easier to take a pill and forget about it. But, because pills don’t address the root causes − the constant, excessive stressors that trigger our fight or flight systems − they can never give us the freedom of true health. When we truly live, we feel so good we forget that we even have a body. When we truly live, we feel and hear our Four Doctors speaking to us easily through our inner-voice. When we feel, communicate and work

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beautifully with our body, we are in the flow and life is more rewarding for us. When we don’t listen to our body and resort to unnecessary drugs to avoid the actual cause of our problems, we are no longer really living. We’re just aging, and fast. It should come as no surprise that the anti-aging business is the latest and greatest medical boom to come along, with yet another host of drugs, synthetic hormones, injectable and surgical cut-snip-n-tuck procedures − none of which addresses the stressors that caused the problem to begin with! With a little bit of training, you can learn to hear the voices of your Four Doctors. Each of these inner doctors will help you to understand the symptoms that you’re facing and their causes, and provide you with the tools and guidance you need to transform these distressing pressures into opportunities for personal growth and wellbeing. If you are ready to truly live, to enjoy energy and vitality again, if you are ready to regain your shape, balance your emotions and tune up your mental function, I’m sure you are ready for the truly beautiful spiritual experience your Four Doctors offer you − a fulfilling, happy life of wellbeing. Let’s get started and see what prescriptions your Four Doctors are already trying to give you. Prepare to create the new you!

Chapter 1: Dr Diet

Chapter 1: Dr Diet

Chapter 1: Dr. Diet

Nature is full of examples that show us why modern dietary recommendations can’t be right for the human animal. We’re told, for example, that eating red meat and animal fats clogs the arteries and brings about heart disease, but I’ve yet to hear of wild, carnivorous animals dying of heart disease the way we humans do. While so-called nutritional experts debate over what is the best diet for humans, they, and their audience, have become obese, sick and diseased dining on their suggestions!

The Modern Diet Because our diet plays such a foundational role in our mental, emotional and physical wellbeing, let’s begin with Dr. Diet. Dr. Diet says, “Get rid of the S.A.D. C.R.A.P.!” The human body has evolved over millions of years, just like every other living creature on planet earth. Not surprisingly, disease epidemics occur much less frequently among animals living in the wild (except those that are induced by man through environmental poisoning). One major difference between humans and the rest of the animal kingdom is that animals don’t read diet books - they eat their natural diet.

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The fact is, we’ve moved far away from our natural diet and begun to eat what I call the S.A.D. C.R.A.P. diet. So what exactly is the S.A.D. C.R.A.P. diet? Simply put, it stands for the Standard American Diet, consisting of: • Carbohydrates • Refined foods • Additives • Preservatives I see in my practice over and over again, even when working with professional athletes, that people are habitually eating far too many simplified and processed carbohydrate foods − refined flours and sugars (even if they are gluten-free). Carbohydrates are foods that don’t come from anything that had a set of eye-

Chapter 1: Dr Diet

balls and are primarily plant based. For example, carrots, celery, apples, oranges, soda pop, breakfast cereals, bread, etc.

Chapter 1: Dr Diet

Closed Organic Cycle

Listen: 4 White Devils Part 1

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The 4 White Devils The devil you know is always better than the devil you don’t know!

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Humans and Organic Food

Chapter 1: Dr Diet

What Are We Becoming

For the purpose of balancing your eyes to no-eyes proportions, all nuts, butters, cheeses, avocado and oils are considered eyes foods due to their fat content. Listen: 4 White Devils Part 2

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Chapter 1: Dr Diet

Humans and Organic Food

Humans and Organic Food

Chapter 1: Dr Diet

Health Consequences of Commercial Farming & Food Processing Dangers

If you eat a S.A.D. C.R.A.P. diet, you can find yourself running into a number of common symptoms. They include: Short-term symptoms • Headaches • Anxiety • Difficulty concentrating • Skin problems, such as acne • Get hungry quickly • Tired, but ‘wired’ • Nervous Energy • Energy Highs and Lows

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Chapter 1: Dr Diet

• Emotional distress Long-term symptoms • Depression • Headaches • Neck/shoulder/lower back pain • Weakened Immune system • Constipation • Pimples • Diabetes • Cancer and other life-threatening diseases! The simple explanation for all of these problems is that we just aren’t built to eat the kind of diet that has become typical for the average American. It’s like trying to run your gas-powered car on diesel fuel. Your car won’t run for long, if at all! We need to rediscover our natural eating habits and this is where Dr. Diet comes in.

You Are a Rechargeable Bio-Battery! Let’s look at the picture I’ve painted so far another way. If you consider our potential to be healthy, vital and loving as 10 out of 10 on a scale of 0 to 10, then the healthiest and most loving people in the world represent our ultimate potential. You can see this scale of vitality-consciousness potential in Figure 4. Once your vitality score drops below 7 due to over-exposure to

Chapter 1: Dr Diet

Chapter 1: Dr Diet

any one or more of the common bio-drainers I’ve listed in Figure 4, you’ll soon start to suffer from a number of symptoms, including fungal infections such as dandruff, jock itch, athlete’s foot, vaginal yeast infections and even benign prostate hypertrophy. And, if you continue to allow the bio-drainers to exist in your life, you’ll be opening yourself to parasitic infection. In my clinical practice, as well as that of the thousands of Holistic Lifestyle Coaches I’ve trained, we’ve seen that about 90% of people have one or more of these infections, any of which will rapidly lower vitality and over time invite even potentially lifethreatening diseases! You may find that you have some of the symptoms listed from level 7 and on the bio-battery in Figure 4. Simply listening to Dr. Diet can eliminate many of these challenges. So, let’s get better acquainted with your first doctor.

Don’t Feed Lions Leaves and Don’t Feed Giraffes Steak! In the wild, if you were to feed the diet of a giraffe to a lion or vice versa, you’d end up with bloated, tired, sick animals. The fact is that this description fits many people around the world today. The simple cure for many of our ailments is to eat according to our nature, or as nutrition expert William Wolcott puts it, according to your Metabolic Type®. Figure 4: Rechargeable Bio-battery

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Chapter 1: Dr Diet

Metabolic Typing® is the term for a diet based upon the concept that each person has a unique metabolism, and that therefore the nutrients which are appropriate for one person may be inappropriate for a second, and detrimental for a third. Your metabolism is the set of chemical reactions due to the combination of the results of your digestion and elimination systems. Metabolism is usually divided into two categories: catabolism (yang) breaks down organic matter, for example through digestion; and anabolism (yin) uses energy to construct components of cells such as proteins and fats. Your metabolism converts the raw materials of food to energy so that you can enjoy living. It determines which foods and drinks are nutritious and which are empty. The speed of metabolism, your metabolic rate, influences how much food you will require and how easily available it is. I’ve taken this concept and developed a system based on this understanding called Primal Pattern® eating.

How is Primal Pattern® Eating Different from Metabolic Typing® and Other Diet Plans? Today, there are several different systems that look at identifying one’s unique metabolism based upon genetics. Some use questionnaires; others use a combination of questionnaires and lab tests or at-home physiological challenge tests and markers to measure blood sugar handling. There are also now a number of companies that test your genetics to identify genetic mark-

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ers, such as “the fat gene.” Most often they take the information from the assessments and imply that you are predisposed to this, so you must eat that. In most instances, what results is a diet; a diet that you are supposed to stick to − a diet that is right for you… sound familiar? Having spent many years studying a wide variety of approaches on every variation of the diet theme you can imagine, I found that every one of them had one essential Achilles heel or weakness. The people following them don’t develop a relationship with themselves; they don’t learn to perceive what their body NEEDS. Instead, they attempt to follow the “prescription” given by their latest, greatest diet “expert.” Yet, if they are paying big dollars to see me, we already know their prescription didn’t work. The result of all my research, experimentation with my own eating patterns, and monitoring what worked − and did not work − I created the Primal Pattern® eating plan. The Primal Pattern® eating plan isn’t a diet. There are no restrictions aside from encouraging people not to eat junk pawned off as food. My Primal Pattern® eating plan uses a questionnaire that I developed merely as a means of identifying a logical starting point for choosing optimal foods and proportions. Most people are already doing this by trying a diet for a few months, realizing it’s making feel different, sometimes better for a while, and inevitably, making them tired and fat after a few months. Then they jump to the

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next fad and go through the same process again… and again… and again… Primal Pattern® eating simply means determining the right eating plan for you! Not what’s right for your brother, sister, mother, and certainly not eating the way some well-paid athlete tells you to eat. What I’ve discovered is that if people simply develop a relationship with their body they will have access to a great storehouse of innate biological wisdom inherent in their very cells. By becoming aware of the body’s communication and allowing it to guide you from meal to meal, you would also discover that you may eat an Atkins type breakfast, a South Beach or raw foodist’s lunch, and a vegan dinner, or any combination thereof. Awareness coupled with availability, flexibility and food variety are essentially the basis of Primal Pattern® eating. Once you understand how internal stressors (such as menstrual cycles or emotional stress) and external stressors such as weather, exercise, or rushing to meet a deadline influence your body’s needs for plant or animal based nutrients, you are a Primal Pattern® eater. As a Primal Pattern® eater, you don’t need to follow diets or prescriptions, rather you honor your body’s requirements from meal−to−meal. It’s really that simple and is highly effective. I’ll explain a little more about what Primal Pattern® eating is and how Dr. Diet can give you some essential tips to

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get you started. This way, you’ll never need another diet again! Dr. Diet knows that as a science, looking at genetics can become very complex but he wants you to know that the basic concepts are beautifully effectual at a fundamental level. The ratio of foods we need to eat is based primarily on our genetics. Our racial and ethnic backgrounds, as well as the regions from which our root races emerged have heavily influence our genetics. For example, the Inuit live primarily in Polar Regions where it is very cold. So cold, in fact, that very little plant-life grows for much of the year. As a result, an Inuit diet is primarily a Polar type, about 90% eyes foods and only about 10% no-eyes foods. That’s probably not a diet that modern nutritionists would recommend to anyone, yet Inuit that eat according to their traditional diets are very healthy and relatively disease free. If we now look to a warmer region of the world, such as the Australian outback, we find inland Aboriginals who eat a diet literally the inverse of the Inuit. These Aborigines eat about 90% no-eyes or plant foods and only about 10% eyes or animal foods and so I would consider them Equator types. This ratio of no-eyes to eyes has been with them for thousands of years because big game or fish are simply not available to them. So we can see that different peoples evolved to be healthy by

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eating radically different foods. Both of the populations I’ve explained, when left to their own instincts with the variety of food (no diet books or diet experts) found in their local environments are extremely healthy people. Where you need awareness is to discover your own genetic inheritance so that you can meet the specific dietary demands of your body. Weston A. Price, who has been called the Charles Darwin of nutrition, was a dentist and nutritional scientist who traveled the globe in the 1930’s and early 1940’s studying the diets of native people. He found that not only were the indigenous peoples extremely healthy in general when living according to their ancestral eating habits, some tribes didn’t even have the word “cancer” in their languages yet! He also revealed conclusively in his book Nutrition and Physical Degeneration that wherever tribal societies gained access to processed foods such as white flour and white table sugar, their health rapidly diminished and disease soon followed. As Dr. Price researched dietary patterns of eating, he discovered over and over again that it was availability more than any other factor that dictated how much meat any tribe ate. Interestingly, Dr. Price also noticed that in general, vegetarian tribes were less healthy. What is interesting to note here is that whenever he found a tribe who only ate plant based foods and a few miles away another tribe who included meat in their diet, the healthier tribe was the once that included meat in their diet. In

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short, each of us has genetic requirements for a given amount of plant and animal food that are based on what our ancestry programmed into our genes in response to the selective pressures of nature − that is the availability and variety of food sources. Today, many of us are of mixed racial heritage, which, combined with other factors such as excessive stress and illness, can alter our optimal ratio of plant to animal foods. This is why it’s so important to listen to the guidance that Dr. Diet gives you about Primal Pattern® eating.

Determining Your Basic Primal Pattern® Eating Plan Dr. Diet knows that the world is divided into two basic seasonal influences on our genes and therefore our food choices: winter and summer. The Equatorial Region of the world is very warm and summer-like, even through the winter. In such summer-like regions of the world, plant foods are not limited due to seasonal changes because the ground rarely or never freezes. As one travels toward either pole of the earth, the winters get progressively colder and longer. In any region in which the ground freezes, there is a more significant influence of seasons and with that comes seasonal availability and variety of no-eyes or plant foods. The longer the winter period in any region, the more essential animal foods become to survival. After all, refrigeration as you know it wasn’t even invented until around the

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time of the Second World War, so for most of human history, our cold weather ancestors couldn’t get fresh vegetables except during the growing season. If tribes from winter-like regions of the world didn’t live a nomadic lifestyle, following animals to eat (availability and variety), they would simply have perished and the remains of their gene pool would be found only in fossils. During his studies, Dr. Price discovered that, with few exceptions, most of the aboriginal tribes didn’t migrate far from their birthplace and found means to sustain themselves on what was available. They didn’t have modern transportation so short trips for us by car could be quite a journey for them. Based on Dr. Price’s observations and our knowledge of the global environment, we can describe three main Primal Pattern® types: Polar Types: People whose gene pool emanated primarily from regions of the earth in which the ground froze during the winter and therefore had to sustain themselves on animal foods or eyes foods. These people typically eat a diet of greater than 60% animal foods and the rest on plant or no-eyes foods. Typically for natives in this area of the world, no-eyes foods (including nuts and seeds, root vegetables, berries and fruits) are eaten only when they are available. Equator Types: Those people from the equatorial regions of the planet typically ate diets of greater than 60% plant foods (vari-

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ety) and ate eyes foods depending on their availability. Think of a region like Hawaii where there is plenty of warmth and water year-round and access to a variety of vegetables and fruits food selection would seldom be limited. These regions of the planet often lack large game animal, but because these tropical areas often provide access to a great deal of water, available eyes foods for natives in these regions frequently consist largely of varieties of fish and shellfish. Variable Types: The previous two Primal Pattern® eaters are drawn from the more extreme poles of temperature. But the earth can’t be divided into purely winter/summer zones. There are transitional regions between the warm and cold regions. These areas around the planet have less harsh winters and have greater availability and variety of animal foods and plant foods. People in these regions typically do well on a variable diet of about half plant foods and half animal foods. Today, we have so much intercultural marriage and childrearing that it isn’t at all unlikely to have someone with North American Native American (Polar Type) blood from one parent, and Polynesian and/or inland indigenous native blood (Equator Type) from the other parent. The result can be any one of the Primal Pattern® eating types because as you know, some children take on traits more predominantly of one parent or the other and those traits vary. For example, you may have your mother’s eyes and your dad’s hunger for big juicy steaks. That is why I

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said that awareness is essential when following a Primal Pattern® eating plan.

Where Do I Start? I suggest that you begin by completing my simple, 14 question Primal Pattern® Eating Plan Questionnaire (available at www. PPSsuccess.com) to determine what is optimal for you. Once you have the results, you can consult with Dr. Diet to refine your eating habits even further by taking a moment to look at Figure 5 (please leave the pop-up diagram open, since you’ll need to look at it through this next section). Let’s say, for example, that you’ve taken our questionnaire and determined that you are a Polar type. This means, in general, that each meal you eat should be divided up into portions of 45% protein, 35% carbs and 20% oils. However, the Primal Pattern® eating plan recognizes that your body’s nutritional needs can vary from one day to the next, and even meal to meal. So lets take a closer look at your nutrient/ energy requirements. Starting first at the top of the diagram, you will see that there are three gauges that track factors such as weather, activity/stress levels, and menstrual cycles that may influence your eyes to noFigure 5: Nutrient Energy Requirements

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eyes food ratio from day to day. Each of these gauges will push you to the left or to the right of the diagram depending upon the weather, your stress level or the duration of your menstrual cycle. For example, if you’re in cold weather, the topmost gauge will push you to the right of the diagram towards the Polar type, calling for an increase in the ratio of proteins that you usually eat. On the other hand, if you’re experiencing warmer weather, you’ll most likely be moved to the left towards the Equator type, indicating an increase in the ratio of carbohydrates. Clinically, I find that the stressors listed above can affect your animal to plant food ratio as much as one serving in either direction, depending on the intensity and duration of the stress. In short, this means that: There is no such thing as a fixed diet for anyone because nobody ever is the same person day to day, nor are the environments and circumstances that influence our food needs the same day to day (and there goes about 90% of the diet books right there)! The main goal of the diagram displayed in Figure 4 is to help you raise your level of awareness and learn to hear what your body is telling you about its Primal Pattern® needs on any given day in order get the foods that best meet those requirements.

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Once you’ve used the chart for a while, I think you’ll find that you become sensitive enough to your body’s language that you just won’t need it anymore. Now let’s take a look at how to portion out proteins and carbohydrates for each of the Primal Pattern® types. Polar Type: Begin with two palm-sized portions of animal foods for each palm sized portion of vegetables. As a Polar Type, you’ll tend to do better with the darker, fattier cuts of meat and fish. You may also need to snack more than the other types and you may sleep better if you eat closer to bedtime or snack on fattier foods before bed. This will help you to maintain the right blood sugar levels throughout the night. Equator Type: Two palm-sized portions of plant foods for each one portion of animal food. As an Equator Type, you’ll tend to do better with lower fat meats and fish varieties as well as low fat dairy products. Occasionally, Equator Types don’t feel well eating a typical breakfast so you may only need to eat enough to assure that you’re not running on empty. Still, the ratio of eyes to no-eyes should stay ideal for an Equator Type regardless of the size of their breakfast. Variable Type: Eat one palm-sized portion of animal foods for each palm-sized portion of plant foods. As a Variable Type, you’re going to have the greatest challenge when it comes to fine

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tuning your diet because your needs will typically vary more than the other types throughout the day and throughout the year. The best strategy is to read the suggestions for both the Polar and Equator types and learn to listen to what your body is telling you in response to what you consume. Because your needs vary, it’s very important for you to not to follow fad diets because their cookie-cutter recommendations most likely won’t be sensitive to your body’s changing dietary requirements and its needs for variety.

How Do I Know if I’ve Got it Right? Look now at the box labeled, 3-D Body Energetics in Figure 5 and you’ll see a list of body systems that are essential to supporting your life. When your food ratio is correct and you are eating a variety of high quality, organic, whole-foods instead of C.R.A.P., not only does your diet result in efficient energy production for the body, it assures that you have enough energy to run your key biological survival systems. In other words, aside from being able to last comfortably for three to four hours between meals without cravings, you can tell that your eyes to no-eyes ratio is correct because you won’t

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experience short-term negative symptoms such as: • Hunger pangs • Food cravings • Headaches or nervous twitches (typically in the eyes, arms or legs) • Energy and mood highs and lows • Chronic problems with colds and nagging illnesses • Shifts in body temperature and metabolism • Mental fogginess • Lowered sex drive • Cold hands and feet • Poor digestion − including constipation or loose bowel movements Now, looking to the right side of Figure 5, you can see that Cholesterol is the source molecule for most of your sex, growth, repair/immune and stress hormones. In my clinical experience, the most common mistake Dr. Diet has to correct is not eating enough quality, organic, free-range animal foods, which are the most bio-available sources of cholesterol. Cholesterol, while thought of as the bad guy, simply isn’t so bad. The fact of the matter is that the more you are under chronic physical, emotional, mental or spiritual stress, the more stress hormones your body produces. As this happens, your body requires more cholesterol to cope with the increased hormones.

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It’s a fact that if your diet isn’t providing the necessary cholesterol, your body simply manufactures it! Furthermore, why does your body manufacture both cholesterol and saturated fats (the so-called bad fats) but not the unsaturated fats? Did Mother Nature screw up? I don’t think so!

A blood test revealing high total cholesterol or high LDL cholesterol should be seen as a finger pointing toward diet and lifestyle factors that are stressing the body and need attention.

The reason why it produces these fats is because they are an essential component of most cell membranes in your body. For a more in-depth study of this subject, read The Skinny on Fats, by Mary Enig and Sally Fallon.

To treat cholesterol itself as the bad guy is to mistake the finger pointing toward the deficient diet and lifestyle factors responsible for the stress as the culprit. As the old saying goes, don’t kill the messenger!

The stress hormone cortisol is a critical hormone (Schwarzbein, 1999), along with adrenaline and insulin. Cortisol is a critical hormone because, quite simply, in times of emergency cortisol is responsible for creating clots to stop you from bleeding to death, elevating your heart rate and blood pressure, and increasing alertness.

Why Organic Matters

To the degree that your body-mind believes it is under stress, it manufactures and uses more and more cholesterol to make cortisol. During times of stress, cortisol production will trump the production of other hormones such as sex, growth and immune hormones in order to keep you alive. So if you’re under high stress, animal fats become very important. They help your body build the cortisol it needs and minimizes the body’s need to divert all of its resources away from your secondary hormones in order to manufacture the cholesterol it needs.

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Eating organic animal foods is especially important because animal fat will store any toxins introduced into the animal (including you) for long periods of time as a means of protecting the body. Unfortunately for both the animal and the consumer, commercially farmed animals are often carelessly fed such things as sawdust, cement powder, engine oil, industrial waste, plastic chips, and poor quality grains that are rejected by humans as foods because they contain high levels of fungal infection! Most Genetically Modified (GM) grains today feed to commercially raised animals too. So you really are getting a double whammy! The toxins from this sort of feed are stored in the animal’s fat and so passed on to you, the consumer. The consumption of

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commercial animal foods and plant foods significantly increases your body’s burden, creating more and more stress and requiring the production of more and more cholesterol. Combine this with the low-fat diet recommended by most nutritionists, and you’ll find your sex drive is disappearing before your very eyes. Your body is trying desperately to keep you alive and reproduction is the last thing Mother Nature wants sick animals, or humans to attempt! Think about it, to handle the situation any other way would halt evolution in its tracks. This is what we’ve been doing with so-called conventional medical-nutritional wisdom for the past 100 years!

Water is Life Perhaps the most important advice that your Dr. Diet has to offer you concerns water. At the most basic level, water serves two important functions: hydration and cleansing. But, water is also an essential component for many of your body’s chemical reactions too. For this reason, it’s crucial to keep yourself well hydrated with quality water. Listen: Water Drinking Tips

To listen to this audio section, please open the e-book using Acrobat Reader

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Second, as I described above, most of us are exposed to a number of toxins and pollutants through the foods we eat, the water we drink and the air we breathe. Commercially farmed produce and animals are laden with poisonous herbicides, pesticides, fungicides and rodenticides. Water serves as your primary cleaning agent, flushing these toxins out of the body. As my friend and associate Robert Rakowski, D.C., puts it, “the best solution for pollution is dilution.” To stay healthy, Dr. Diet suggests drinking half your body weight in ounces of quality filtered, chlorine-free water daily. (For those of you using the metric system, multiply your body weight by .033 for liters/day water consumption). Following the simple suggestions your first doctor has made will elevate your vitality immediately. You will enjoy life more and have added energy to make even more of the simple, effective changes proposed in this book and its supporting resources! However, as long as you’re still feeling like you don’t have the energy to initiate more changes to your lifestyle, I recommend you take the time to go back and get better acquainted with Dr. Diet before moving on. You will get more from the other doctors once you have started following Dr. Diet’s advice!

Chapter 2: Dr quiet

Chapter 2: Dr. Quiet

Natural Rhythms Once you’ve learned to work with Dr. Diet, your consultation with Dr. Quiet begins with your sleep habits. Sleep is the most vital contribution that Dr. Quiet will make to your physical health and wellbeing. The average American, who’s probably a safe gauge for people in the rest of the industrialized nations, only sleeps about seven hours a night. This is roughly ninety minutes less sleep every night than people were getting one hundred years ago (Smolensky and Lamberg, p. 69). As you can imagine, your body, which developed its natural rhythms well before humans even started using fire, easily becomes terribly disrupted by so little sleep. In fact, evolution has

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designed our bodies to follow a number of natural rhythms. The movements of the sun, the moon and the earth literally govern all of our hormonal rhythms. Our relationship to the sun, for example, directs the seasonal influences on our bodies. At different times of the year, the length of the day is different and this fact has shaped our behavior for most of human history. In winter for example, it is normal to go to bed earlier and get more sleep. It’s cold too, which encourages us to stay in bed in the morning. In summer, it is warmer and the days are longer so we tend to be more energetic. More daylight also lends itself naturally to longer workdays or play days. The spring season gives us a nice slow transition into the more energy expressive summer season, while fall gives us a nice, gentle transition into the more restful winter season.

Early to Bed, Early to Rise It is the rising of the sun that triggers the hormones that wake us in the morning and the setting of the sun that triggers the hormones that enact rest and repair during the night. You can see this cycling of hormones in the sun/moon cycles in Figure 6, where the black line tracks the rise and fall of activating/stress hormones and the white line tracks the rise and fall of rest/recovery hormones.

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If you don’t get to bed by 10:00 P.M., you’ll start cutting into your natural bodily repair cycles.

likely. I’ve consulted with many athletes experiencing this very problem over the years.

As you can see looking at the diagram, your physical repair cycle runs from 10:00 P.M. until 2:00 A.M., repairing your muscles, bones, joints and organs. After 2:00 A.M., your psychogenic repair cycle begins, attending to the nervous and hormonal systems.

When you stay up past 2:00 A.M., be it partying, working the night shift or getting up to care for infants, you’ll start displaying nervous system fatigue. This often shows up as headaches, foggy thinking and muscle twitching in the face and around one or both eyes. Additionally, anyone that misses the optimal sleep cycle, even if they sleep later into the morning, will not get the same degree of restoration as if they had gone to bed by 10:00 P.M. because the repair cycles are driven by solar, lunar and terrestrial forces, which really don’t care about what shift

If you are physically active, especially if you’re an athlete, missing out on rest is particularly damaging. You end up missing out on needed physical repair time and injury becomes far more

Figure 6: Sun Moon Cycles

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you work or late night TV! When this continues, even for a few days, this is when the stimulant effects of the caffeine/sugar cycle can further impact your nervous and hormonal systems, and instead of reducing your stress, will increase it.

recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body into releasing stress hormones to prepare you for another day’s work! That really disrupts sleep patterns.

Taking care to listen to Dr. Quiet becomes even more critical once we accept that the natural connection between the rising and setting of the sun and our sleep cycle is so easily disrupted. Light is one of the most important external factors that can affect sleep. Today, we are quite literally bombarded with electromagnetic pollution and overly stimulated by artificial light sources, such as lamps, TV’s, digital alarm clocks and any number of light (and electromagnetic) emitting appliances that may be near us when we sleep. The electromagnetic pollution from electrical devices keeps a lot of people from sleeping well. This is crucial to understand because our bodies are particularly sensitive to all types of light exposure, which can dramatically influence the balance of our sleep-wake system.

These effects begin to stack up on one another as lack of sleep is interpreted as a very significant stress input by your body. This triggers further production of stress hormones. These hormones further disrupt your sleep duration and quality, blocking your ability to regenerate your bodily tissues and systems.

Light sources can trigger the awakening/stress hormones, making sleep difficult. This means not only a loss of sleep, but that the quality of your sleep diminishes. Exposure to light in the middle of the night can have more unpredictable effects, but can certainly be enough to cause our internal clock to be reset, and may make it difficult to return to sleep. Typical electrical lighting is very stimulating to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very

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Quite by accident one day, I noticed that one of my male patients accidentally filled out the female hormonal assessment questionnaires. Oddly enough, he had all the signs and symptoms of significant female hormonal stress, complete with mood and energy swings, changes in how his body felt at given times of the month, etc. This information was so incredibly powerful that I began asking other men to complete the female section of my health appraisal questionnaires. Lo and behold, I found that many of my male clients displayed hormonal imbalances commonly thought to be reserved for females were actually correlated to their sleep and diet logs. Their hormonal changes reflected the accumulation of stress from a lack of good quality sleep resulting from stress and more stress. Dr. Quiet’s response is simple, normalize your sleep-wake cycles and get more sleep!

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Often times, Dr. Quiet’s solution to the symptoms of excessive stress is waiting right there under the surface to be discovered. For example, I’ve had a number of cases where doctors or therapists referred people to me because they weren’t sure what was wrong with their patient, or what to do. In many of these cases, during my background investigation, I discovered that when the patient was last on vacation, particularly when they went camping, most, if not all of their symptoms completely disappeared! If you simply follow the advice of Dr. Quiet and get to bed by 10:00 P.M. and sleep for a good eight hours each night, I think you’ll be pleasantly surprised at how much better you feel overall and how much less stress you feel. You will also probably notice right away that you don’t crave so much sugar and caffeine, both of which exacerbate most any and all ailments of the human body! Individuals who travel across time zones or work the night shift typically have two symptoms. One is insomnia when they are trying to sleep outside of their internal phase, and the other is excessive sleepiness during the time when their internal clock says that they should be asleep. The disruption to the hormonal system caused by broken sleeping patterns can be quite profound. I know this first hand and It can be tricky maintaining regular sleep patterns, especially if you have to do a lot of jet travel like I do each year.

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Some of the additional stress brought on by moving through time zones so often can be managed by taking greater care to follow the advice from your other three doctors. The best advice from Dr. Quiet in this case is to begin adjusting to the time zone of your destination slowly over at least a one-week time period prior to leaving. For example, if I am flying to New York from L.A., I can begin getting up a little earlier each day until the point at which I’m actually living on, or close to NY’s time schedule prior to flying there. This makes the adjustment much less stressful. The more well managed you are the more energy and vitality you will build, which makes you more robust and resilient to illness. I know it’s possible to do this and stay healthy on the road because I’ve been making it around the world twice a year every year since 1995 and I’ve not missed a day of work to illness. I’m sure it is because I consult regularly with my Four Doctors.

Dr. Quiet’s Nemisis - The Caffeine/Sugar Cycle When we don’t get enough sleep, we are unable to repair the body and the nervous system becomes fragile. Our brains get tired too because thinking during the waking state is highly consumptive.

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The brain uses a lot of energy when it’s working. Staying awake too much is a bit like leaving all of the lights on and the appliances running in your house 24 hours a day. You’re going to run your energy bill up really quickly. When you’re awake, that means all of your body’s systems are left on. In short order, you’re going to create an energy deficit. Once this happens, even when you do sleep, you’ll wake up tired with all of your day’s goals still in front of you. The common way that most people combat this sort of fatigue is to eat more sugar and drink more caffeine for quick energy. This starts a dangerous downward spiral that may look familiar to you: 1. You wake up tired but you’ve got a lot to do. You need a kick to get going. 2. You increase your intake of sugar, coffee, tea and/or refined carbohydrates such as boxed breakfast cereals, breads, jams or jellies. 3. You jump in your car and run off, but soon you start feeling hungry. You’re busy and there’s nothing substantial you can eat in the middle of it all so another coffee will do. If there’s something quick − a vending machine snack maybe − or another piece of fruit; that’s easy, you can eat it on the go. Maybe you reach for one of those so-called sports bars, which are simply commercially, manufactured

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4. 5.

6.

7. 8.

C.R.A.P. usually marketed with photos of what I call, “fit sick people” on them! Your blood sugar is now surging up with each addition of coffee and refined carbs. As your blood sugar rises and the caffeine kicks in, stress hormones are released in response to over stimulation of the fight or flight response. This triggers a series of chemical steps that result in glycogen, a form of sugar stored in your liver being converted to glucose (another form of sugar) to aid in the rapid get-away from the lion or tiger that your organs are sure must be chasing you. Now you are literally swimming in sugar so insulin must be released to break it all down before it damages your nerve cells and other tissues. Soon, the insulin does its job, which you experience at some point as feeling tired, wired and hungry. The drop in energy and increase in hunger usually begins the process all over again. Often times, the cycle is capped off by a cup of coffee after dinner. You go to bed exhausted, but as a result of the caffeine and stress hormones it produces, you can’t get a restful night’s sleep. Listen: Less Caffeine Tips

To listen to this audio section, please open the e-book using Acrobat Reader

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The short-term consequences of this cycle will generally affect your energy level and your ability to concentrate, but there are more dangerous and long-term consequences as well. As the body stores the excess sugars and your adrenal glands get overworked from producing so many stress hormones, your pancreas fatigues from producing insulin and the normal ratio between cortisol, and of course the immune regulating and sex hormones becomes progressively disrupted. The outward signs of this begin to manifest as: • An accumulation of fat around the belly button that spreads out from there • Mood swings • Difficulty concentrating • Low energy • Pains in the neck, shoulders, lower back • Weakened immune system often evidenced by frequent colds and minor illnesses • Trouble recovering from injuries or an increase of injuries In addition to the sugar/caffeine cycle, another common reason people don’t have adequate time with Dr. Quiet is because they are eating incorrectly for their Primal Pattern® type, as I‘ve discussed in the previous chapter. The most common mistake that people make which disrupts their sleep patterns is eating too much no-eyes food with dinner, or not calculating sweetened drinks or desserts into their ratio of no-eyes to eyes foods.

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If you’re a Polar type, this is particularly problematic because you are extremely sensitive to sugars of all types. When you go to bed without enough fat and protein to maintain your blood sugar through the night, the body must release the stress hormone cortisol to elevate your blood sugar, as described above. Because cortisol is also an awakening hormone, you’ll find yourself waking up, typically between 1:00 A.M. − 3:00 A.M. If you are hungry and you grab a snack, how easily you are able to return to sleep will depend on what you’ve eaten. If you eat something with adequate fat and protein, you’ve got a much better chance. Unfortunately, most people resort to dessert-like foods, after all, who’s watching? This usually triggers a spike in energy caused by the refined carbs, making it even more difficult to sleep. Then, when it is time to get up, you’ll feel tired, which will compound your stress response as you face of all that the day holds. If this cycle goes on long enough, your hormonal system will become over taxed and that opens the door to getting fungal and parasitic infections! You can tell when your body is beyond exhausted and needs to take Dr. Quiet much more seriously because you’ll start waking up in the middle of the night sweating. This occurs because of the elevated stress hormone levels, which excite your metabolism and make your body think that it’s sunrise and time to get

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out and do some hunting and gathering. The problem is, once you wake up it’s very difficult to return to sleep, and if you do the quality of sleep is poor.

more time studying the fine tuning chapter in my book, How To Eat, Move and Be Healthy! The good news is that at least you know it’s nothing hard to reverse.

This very scenario, by the way, is one of the fastest ways for men’s sexual performance to diminish, which is why so many young men now carry Viagra around with them. In females, this process diminishes their interest in sex and makes it harder and harder for them to reach orgasm. If that’s not enough, this same process makes your skin look as though it’s aging rapidly and, as I’ve said, accumulating fat around the middle is common. Soon enough, your thyroid gland must slow your metabolism in an attempt to save your life, literally, so now your body temperature starts dropping, your mood becomes unreliable and often you feel apathetic and lethargic, and, fat now accumulates around the hips and back of the arms, and in time, the face and the chest too. This problem is much more common in females because their hormonal system is much more delicate than men.

These are the first examples of how Dr. Diet and Dr. Quiet frequently have to work together. The foods you eat drastically affect your ability to rest and recover from your day. The caffeine/sugar cycle also illustrates the importance of becoming well acquainted with Dr. Diet before you move on to work with Dr. Quiet.

If any or all of this sounds familiar to you, try eating a high protein, high fat snack close to bedtime. A good test for a Polar type is a nice portion of fatty beef or some lamb. For an Equator or Variable type, a can of tuna with as much avocado as you can comfortably eat with it will often do nicely. Many of you will get the best sleep you’ve had in ages and what this tells you is to get more serious about what Dr. Diet has to say and spend

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Tips for Getting to Sleep at Night Many of my athletes and patients complain that they can’t get to sleep at night. Here are some tips you can use to help get to bed by 10:00 P.M. so you don’t miss your body’s natural repair cycles: 1. Get up with the sun. I recommend rising at sunrise or around 6:00 A.M. in the beginning because that way you will naturally be fatigued by the time 10:00 P.M. rolls around and its bedtime. Early rising is better for the body than late-night activity if you need to get more work or studies done. I’ve found that to be true over and over again in my own life and have had many patients suffering the effects of staying up to late trying to get work done

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2. Remember to eat right for your Primal Pattern® Type, as I have suggested above! 3. Dim the lights in the house about two hours before bedtime. If possible, use natural bees wax candles. The intention is to reduce the amount of artificial light and electromagnetic exposure before bed. 4. Try using some natural botanical essential oils. Oil of Lavender is great in bath water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as well as on the feet. Mountain Rose Herbs offers botanical organic essential oils, and they have a special blend called Sleep Ease Oil, which when rubbed on the souls of the feet before bedtime works well for aiding your sleep. You can also order pure oils from Young Living Essential oils (see resources page). 5. If you can tolerate milk, warm milk helps release the neurotransmitter tryptophan, which often makes people drowsy. Adding a small pinch of ground turmeric, a pinch of ground black pepper, a cinnamon stick, or a few pinches of ginger to reduce the heaviness of the milk and reduce any mucous causing side effect. (You’ll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps, nausea, gas and diarrhea within 30 minutes of eating a dairy product. You may also wake up with a stuffy nose and excess sleep in your eyes after eating dairy as well.)

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6. Try unplugging alarm clocks, radios or any other electrical devices in your room before bed. 7. Make sure the windows are well covered. Even the smallest amount of light can wake some people up. This is one of the most common causes of premature awakening. Streetlights, flashes of light from cars driving by can all disrupt your ability to sleep deeply. 8. Leave your window partially open at night so that you can keep fresh air in the room and don’t let the room get too warm either. People typically sleep best when there is fresh air in the room and it’s about 60-65 degrees. If it’s too warm, you will sweat and feel stuffy and that’s a form of stress to the body. 9. There are some excellent music selections that will help you sleep these days too. I find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low enough that it’s not disruptive. In my experience, the right music can work like a charm! 10. Shower or bathe before bed. If you don’t have a wholehouse water filtration system, purchase a shower or a bath filter to remove chlorine. Going to bed clean and fresh has a relaxing effect. Be sure NOT to put ANY mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones. Whether are

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already sleep challenged, I recommend that you stop using commercial body care products. It can make a huge difference!

Dr. Quiet’s Three Types of Rest Dr. Quiet is one’s chief physician in charge of rest, whether it is sleep or just quiet time. Rest essentially determines how much you can do or accomplish. We all need quiet time in addition to sleep, because our body-mind requires quiet time during the day to repair and re-energize itself. Today, there is a lack of quiet time in most of our lives. Imagine going to Times Square in New York and getting a hotel room near the street. All night long you’ll hear the garbage trucks, the sirens, and people coming out of bars drunk, yelling and screaming at each other. You won’t get any quiet time, let alone quality sleep, and every day you’ll find yourself becoming more and more tired. Although sleep is the most important province of Dr. Quiet, there are other forms of rest that are valuable as well. Each of these contributes to your general recovery so that you are recharged. They are:

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1. Total Rest 2. Active Rest 3. Passive Rest We’ve really already discussed total rest in some depth, with deep sleep as the main example of that kind of rest. Total rest can also include taking a day completely off from work and any other stresses. However you get it, total rest is the very foundation of the recovery and repair cycles, as I’ve described earlier. Active rest is essentially a reduction in workload. If you’re taking an active rest, you’re still working and completing your goals, whatever they may be. The point is that you’re not working at them as intensely. While active rest may sound as though it can slow you down, in truth it can make you more efficient. By decreasing the burden you’re facing you give your mind the chance to re-energize itself, so that when you’re back at 100% of your workload, you’re re-focused and thinking more clearly. If you’re finding that you’re struggling at work, but can’t afford to take time off, active rest could be your best bet to completing your work projects more efficiently. Active rest at your work could be as simple as setting fewer goals for yourself during the day, or setting goals that don’t require as much effort. Your day of active rest might be to catch up on

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some filing or reorganization that you needed done in your office, or you might only set two goals for yourself to achieve during the day rather than three. In either case you’re still getting your work done, you’ve simply reduced your workload. If you are an athlete, active rest days are days when the intensity of your training is typically about 60% of your high-intensity training days or current personal best performance. Active rest days are excellent days to work on the technical aspects of your training as well. Passive rest is a short-term break from the work tasks or projects you’re currently involved in. Passive rest should completely divert your mind from the work you’ve been involved in. In doing so, it creates the space for your mind to re-energize and re-focus. Even a short, 10-minute break of this kind can reduce the amount of stress you feel. There are all sorts of ways to get passive rest, including: • Listening to music • A short, quiet walk • Reading • Meditation

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Listen: Relaxing Sounds

To listen to this audio section, please open the e-book using Acrobat Reader

If none of those techniques appeal to you, there are many other ways to give your mind the rest it needs. Just remember that whatever kind of rest-break you decide on, it should take your mind completely away from what you’ve been working on. Again, if you’re an athlete, passive rest includes playing at a completely different activity. For example, when I was a boxing coach, I would have my athletes swim on passive rest days. This was very rejuvenating for their bodies and aided in both their recovery and performance. Listen: Relaxation, Rest and Repair

To listen to this audio section, please open the e-book using Acrobat Reader

Why bring up these different kinds of rest now?

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The primary reason is one of Dr. Quiet’s most important prescriptions: “Work hard ~ Rest hard!” If you take your work seriously and you want to succeed, you must take your rest just as seriously, since your rest allows you to operate at your best. Dr. Quiet recommends that you plan your rest, just as you would plan any other appointment. Your body will thank you for it and you’ll work more efficiently than ever. Learning to listen to Dr. Quiet and Dr. Diet can go a long way towards your reaching wellness, but sometimes our lifestyle choices contribute to our aches and pains in ways that our first two doctors can’t resolve alone. This is where it’s important to look to Dr. Happiness for counsel.

Chapter 3: Dr. Happiness

Even when you are an expert at working with Dr.’s Diet and Quiet, there are still areas of your life that can overburden you with stress. Your diet may be perfectly tuned for your body and you may be getting eight hours of deep sleep every night, but if you are in an unhealthy relationship, or you hate your job, chances are your fight or flight reaction is still going to be activated far more often than is healthy for you. The bottom line, if you aren’t happy with your life you are going to be overly stressed. Remember, your body doesn’t make distinctions between physical, mental, emotional or spiritual stress. The crunch of a deadline for a project you really dislike and running from a bear

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while you’re hiking will have the same effect on your body, triggering your fight or flight systems in exactly the same way at the physiological level of reality. This is why learning to accept the advice of Dr. Happiness is so critical for your overall health and wellbeing. Dr. Happiness is the member of your inner physicians best suited to helping you determine what choices are best made and why, while supporting you with the alignment of your goals. Dr. Happiness will help you to track down and identify those parts of your stressful relationships, career and lifestyle that are causing you all sorts of nagging aches, pains and illnesses.

Your Values - Your Health Why is it that our careers and life choices so often fail to bring us happiness? The answer lies in our values. Each of us has a core set of values, even if we aren’t able to articulate them very clearly. These core values represent the needs that must be met in order for us to live a fulfilling life − they define the way we want to live our lives. Our values tell us about the sorts of people and organizations we want to have relationships with, the way we want to be treated by those around us, and the human characteristics we most want to emulate in our lives. They also shape the goals we set for ourselves.

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Values define everything that matters in our lives. It’s only when one’s lifestyle is in alignment with one’s values that we are truly happy. When we don’t live by our values, the stressors we encounter become genuinely distressing; this is precisely when they trigger our fight or flight system. If you value the environment, for example, and the company you work for frequently ignores environmental concerns in order to further their bottom line, you might probably find it extremely stressful to work for that company. If you value integrity, honesty and fairness, and your company takes advantage of its employees and customers, you probably find working there distressing. The more ways in which your work violates your values, the more stressful your job becomes. The same is true in any of our personal and spiritual relationships. Our values imbue our choices with meaning and give us the ability to cope with the challenges we face. When we run into challenges in our lives, we can face them squarely if there is a good reason to endure them. Imagine being in a relationship in which you’re constantly arguing with your partner. If that relationship doesn’t meet with your values − for example, your partner doesn’t particularly care about finances, honesty and equality in the same way you do − then why are you involved? What meaning or purpose does the

Chapter 3: Dr happiness

Puzzle Head

Chapter 3: Dr happiness

Listen: Puzzle Head

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Watch Core Values

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relationship serve? In general, the anger and resentment you’re enduring with your partner is going to be much worse for your wellbeing because the relationship itself doesn’t share mutual values. The experience can be valuable if it helps you to better understand what’s truly important to you, but if you’re enduring pain without reason, your stress will just become more and more distressing.

The Symptoms of an Unhappy Life When you aren’t living in accordance with your core values, the challenges you face are potentially harmful physically, emotionally, mentally and spiritually. As long as you continue to live this way your survival systems are going to be active, and as you now know, long-term activation of fight or flight is the source of much of the aches, pains and illnesses we humans suffer. Listen: Sacrifice 1

To listen to this audio section, please open the e-book using Acrobat Reader Paul speaking at one of his live seminars

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You can often tell when people aren’t living according to their values because they’ll suffer from some combination of: • Fatigue • Mood swings • Depression • Pimples • Nervousness • Poor sleep • Upset stomach • Diarrhea • Neck/shoulder pains • Headaches • Poor concentration Each of these can be traced back to the chronic activation of our survival systems due to lifestyle choices that now cause us stress. Listen: Sacrifice 2

To listen to this audio section, please open the e-book using Acrobat Reader

Chapter 3: Dr happiness

Happiness and Success The reason why so many of us face overly burdensome stress in our relationships and career is because we tend to equate success with happiness. We’ve been taught that if we can just succeed in our jobs, make more money, and start a family that everything will fall into place. In fact, in my work with clients, I’ve found that there are far more unhappy successful people than there are happy successful people. The problem is that success and happiness are not the same. I commonly begin consultations with my clients, students and athletes by asking them, “What makes you feel happy to be alive, and excited about waking up tomorrow?” Sadly, the most common answer I get, even from the ones that most other people consider successful is, “I don’t know.” When a person is successful without being happy, they frequently excel because they have become very proficient at doing what other people want them to do. They are good at solving other people’s problems, sacrificing themselves because they’ve traded their own core values for those of whom they’re working for or trying to please. So the first piece of advice that Dr. Happiness offers you is that if you want to be at your healthiest, you’ll need to be clear on

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your values and whether your life is in alignment or at odds with those values. To the degree that your lifestyle is at odds with your values, you’re going to find life distressing. That’s when you’ll start to experience the symptoms I’ve described above. In other words, your career may be bringing in the money, the house and the car that you want, but if it does it in a way that isn’t in harmony with your values, you’re going to experience the aches, pains and diseases that go along with the choices you’ve made. One consequence of sacrificing one’s values that I’ve seen repeatedly with my clients is the emergence of addictions. For example, I’ve seen patients who, because of their constant struggling to align their core values with those of their family, religion, friends or corporation, developed addictions to drugs, alcohol, cigarettes, sugar, food, sex, porn and even violence. So that you can avoid these hardships, in the next few sections of this chapter we’ll look at how you can discover how to listen to the voice of your Dr. Happiness through your identified values. You’ll then learn how to rely on Dr. Happiness as a guide to living your life − for the rest of your life.

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Uncovering Your Core Values Your core value set is essentially your contract with your self as to how you should invest your time and your precious life force. I tell my students, “Life is a boomerang and you always get back exactly what you throw out!” Living by your core value set is essentially loading your own energetic boomerang with what you want to return to you. To the degree that you are honest about and live according to your values, you are likely to be happy! What I’ve discovered in my clients is that many people just don’t know what it is that they truly value. When they toss out their boomerang, they don’t like what it brings back and more importantly, they don’t know why it brings back the problems it does. So let’s have a closer look at your core values so that you don’t find yourself in the same position. Personal Values Learning about your personal values begins by learning about your basic needs and how to take care of them. You might break these basic needs down into physical, mental and emotional and spiritual categories. For example, take a moment to ask yourself: What are my physical health needs? • Do you have any particular conditions that need to be taken

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care of specifically? What are your dietary needs? What are your exercise needs? Are you a sedentary person or are you an athlete, or someone in between? If you are not a professional athlete, then your dietary and exercise needs will probably be extremely different from someone who is an elite athlete. What do I need in my life to be mentally happy and healthy? • What kind of mental challenges do you like? Do you really enjoy intricate, foreign films? Do you enjoy Crossword Puzzle or brainteasers? How much quiet time or rest do you need to be mentally focused? What do I need in my life to be emotionally happy and healthy? • Do you need a great deal of social time in order to be emotionally satisfied? What kinds of people do you feel best socializing with? How does your home need to be arranged so that it makes you feel comfortable, safe and secure? What do I need in my life to be spiritually happy and healthy? • What inspires you so that you feel connected to a higher power? Do you spend time in nature? How easy is it for you to forgive yourself or others? Do you require quiet meditation time?

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These questions address your essential, personal needs in order for you to be empowered to achieve and live a fulfilled life. The idea is that your personal values should support all of your needs very clearly so that you can use them as a guide when making life choices. Your personal values also lay the foundation for other kinds of values that we’ll be discussing shortly because your personal values are largely responsible for taking care of you. It’s a universal truth that you cannot take care of others any better than you can take care of yourself. So before you can even begin to think about entering into a relationship with someone, starting a business, or having a family, it’s important to take the time to become very clear about your personal values and to become competent living by them. Every single one of us, regardless of who we are, serves as a living example for those with less life-experience and personal development. Are you an example of how to live a healthy vibrant life guided by your values? Professional Values Careers consume a huge amount of time and energy and for

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most Americans, who work on average forty-five hours each week. When we multiply that by four weeks a month and twelve months a year, that is a tremendous amount of energy output. Because careers do play such a central role in our lives, it’s important that your choice of profession and the professional environment that you create for yourself resonates with your values. Beyond capturing income needs (which is an important professional value) your professional values define your strengths and skills, ethics and integrity. For example, how you treat your co-workers and how you want your co-workers and employers to treat you would reflect that value. Your professional values determine the effects of your work with others. For example, we’re becoming more aware of the human impact on global resources. Does your career choice take that use of resources into account? If you work with people, Customer Service may be important to you. Do you treat your clients or customers according to your values? In short, professional values describe all of the features of your career that need to be in place in order for you to feel fulfilled by your work. Here are some guiding questions to help you uncover your professional values: • What are your income needs? • What about your career most excites you?

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Watch Professional Values

To watch this video, please open the e-book using Acrobat Reader

Paul speaking at one of his live seminars

• What level of responsibility are you comfortable with? • What kinds of people do you enjoy working with? • What kind of working environment are you most comfortable in? • How much time are you comfortable putting into your workweek? • What kinds of challenges or variety do you need in your career to keep you interested and energized every day? These questions certainly aren’t exhaustive, but they can help you to raise awareness on just what you need in your professional life to keep you happy.

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Once you’ve pinpointed your professional values, Dr. Happiness advises you to take a look at how closely your current career matches up with your values. Wherever there’s a big gap between the two, then it’s time to create some changes! Relationship Values The relationships we have with others can be empowering, giving us the opportunity to grow, or they can become a real source of distress. Because they do have such a powerful impact personally and professionally, it’s crucial to understand your relationships and how they add to or detract from your happiness and your health. If you aren’t living according to your personal values, then you’re going to have a rough time in relationships of any kind, whether they’re personal, professional or spiritual. Remember the principle, “you can’t take care of others any better than you can take care of yourself.” If you aren’t, for example, paying attention to Dr. Diet, then we know that you’re probably not going to have as much energy as you could. You may be suffering from aches or illnesses. And, because our food has an important influence on our emotions, you may not be as able to control your emotions as well as you otherwise could. Now imagine trying to maintain a healthy relationship with someone if you’re fatigued, sick and overly

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emotional. Not a good recipe for building a long lasting partnership! If you are living according to your personal values, then you can start thinking about the best kinds of relationships for you. To build a healthy relationship, you’re going to need three pieces of information: 1. What is the nature or goal of the relationship (business, friendship, lover, spouse)? 2. What do you bring to the relationship? 3. What does your partner bring to the relationship? You may already know some of the answers. For example, your personal values will tell you much of what you are going to bring to a relationship, but you’ll want to know more. For example: • How openly and honestly do you communicate with others? • How do I prefer others communicate with me? • What do I offer my partner, spouse or significant other that will help them to grow as a person? • What does my partner offer me that will help me to grow as a person? • What do I need from my partner to feel emotionally fulfilled? • What do I need from my partner to feel mentally fulfilled?

Chapter 3: Dr happiness

Watch Relationships

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Chapter 3: Dr happiness

is to discover how you and your partner’s relationship needs will both be met in the relationship. If you know that you or your partner simply aren’t living in harmony with mutual values, or being recognized or honored in the relationship, it’s time to find new ways to meet them. If you can’t find a way to do that together, you may be better off ending the relationship, because you’re just asking for more distress otherwise.

Let Your Values Be Your Guide

Paul speaking at one of his live seminars

• What do I need from my partner to feel physically/sexually fulfilled? • What do I need from my partner to feel spiritually fulfilled? • What are my partner’s personal, professional and spiritual values? • How do my values fit with my expectations of others in my relationships? • What kind of responsibility do I want in a relationship with my friends, lovers, or spouse? In short, Dr. Happiness has two keys to ensuring that your relationships are healthy and fulfilling. The first is to make sure you are living according to your personal values, and the second

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Answering these questions is the best way to start getting well acquainted with your Dr. Happiness. Once you have your answers you’ll have an incredibly useful guide to making the lifestyle choices best suited to experiencing a happy, healthy life. Since we don’t live in a vacuum, your core values underlie your principles – a personal or specific way of behaving or conduct. When you aren’t living by your principles, you are generating unnecessary stress for yourself and others. You should now know where your life meets with your values and where it doesn’t. The next step is to channel your energies into bringing your life into alignment with your values where it’s out of sync. This may mean that you need to do some weeding in your own garden. Remember, you don’t have to do it alone! It’s okay to

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ask for help when you need it, as in recovering from addiction or concluding relationships that aren’t working for you anymore. It may mean that some toxic people will fall away or that you’ll need to move on from your unfulfilled job.

Chapter 4: Dr. Movement

The good news is, when you do start making changes, I bet you’ll immediately feel a noticeable shift in your energy and health improvement. Existing challenges won’t feel as burdensome or they may disappear altogether. Either way, your fight or flight systems won’t be nearly as active and you’ll feel more at ease and emotionally at peace, with more energy and joy as you go through your day.

What Does Happiness Look Like?

Life is Movement

Once you’ve uncovered your values and really begin to live by them, you will have set yourself firmly on the path to happiness. The joy you’ll get from living in this way will be profoundly different than anything you’ve felt before. Living by your values is true living and anyone who’s truly lived life always feels nourished and gratified. That doesn’t mean that all of life’s challenges are eliminated, but you’ll know that your love and joy has become love and joy for many others. When one is truly happy in life there is a deep sense of personal fulfillment, gratification and grace. The quality of your life experience will positively be enhanced. A life of meaning and value is clearly a life worth living!

As I mentioned earlier in the book, the foundation of the Four Doctors framework began with the ancient Greek concept of curing ailments by looking at their patients’ diet, rest, and happiness. As I was working with these first three doctors, it occurred to me that they wouldn’t be enough to take care of modern people.

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Back in the days of Hypocrites and Galen, the amount of work that you had to do just to wash your clothes would’ve been acceptable as a workout today. Growing up on Vancouver Island, we didn’t always have a modern washer or dryer, and I remember as child watching my grandmother washing clothes

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on a scrub board. It was at least a two and a half or a three-hour affair just to wash the clothes and hang them on the line. I remember when I was a kid occasionally cutting the grass with a push mower, which was hard work even though I was a strong young man. Because I was raised on a farm, I was blessed with plenty of physical exercise as I helped feed, water and care for animals, tend to crops, split firewood, clean barns, clear land and build fences. I was often soaked in sweat by the end of each workday. Now I watch how little exercise people get and how little they move. We enjoy all the comforts of modern technology; its easy to do the laundry today, most of us throw in our dirty clothes, push a button, and walk away. We go to the grocery store and buy our food instead of tilling the soil, growing our vegetables and harvesting them at the end of the growing season. But the result of all this convenience is that we get less and less movement in our lives. Life is movement! If you stop moving, you stop living. This is because to move means to experience. Without the right amount and kinds of movement, we suffer not only physically, but mentally, emotionally and spiritually as well. That’s what we are all here to do, experience life to the fullest!

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Nowadays, washing your clothes on the scrub board for three hours a day may not be your ideal form of exercise, but our bodies do require regular movement. The average huntergatherer spent three and a half hours a day feeding and preparing food (see Metabolic Man – 10,000 Years from Eden, Charles Heiser Worthen). So it’s a good estimate to say that our bodies are designed for at least several hours of movement in undulating intensity each day. When we get enough movement, each of the systems of our body is supported. The next three sections of this chapter describe three key functions of the body that are affected by movement. Learning to listen to your Dr. Movement will improve those three functions and in so doing, you’ll increase your energy and overall vitality and wellbeing.

The Body Pump When we get adequate movement to run what are called biological pumps. These pumps are composed primarily of the abdominal muscles, the pelvic floor muscles and the diaphragm (primary breathing muscle). As we move, there is a rhythmic pumping effect that ripples through the body. I’m sure you’ve seen one of the old-fashioned water pumps with a long handle at a farm, museum or historic site. Well, our muscles act like one of those pumps. When you move, your muscles contract,

Chapter 4: Dr movement

Chapter 4: Dr movement

forcing water, blood, and oxygen through the body, much like pushing on a pump handle that forces water out of the ground (See Figure 7). But that’s not all; your lymphatic system relies solely on physical movement to keep it healthy and pumping. And your lymphatic system is one of the primary systems of your immune system. If we don’t pump our bodies with adequate movement, we don’t move these important fluids and we don’t remove waste efficiently from the body. This leads to lots of very common problems! More specifically, if you aren’t moving your body enough, you’ll start to feel some combination of the following symptoms: • Sluggish or low energy levels. The pumping action of movement transports nutrients throughout the body, and since movement in the right doses produces energy, movement can be seen as its own form of nutrition. • So when the body doesn’t get enough movement, it doesn’t get the movement-nutrition it needs and the delivery of nutrition in general is drastically reduced. In fact, mitochondria, the tiny organs in each of our cells that produce energy, multiply in response to regular exercise. This means that movement, or a lack thereof, has a dramatic effect on the human energy system right down to the cellular level! • Difficulty managing blood sugar levels. Muscles are the

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Figure 7: Biological Pumps

most metabolically active tissues in our body aside from the brain. Likewise, with regular movement, the human body not only maintains muscles that consume blood sugar at a natural pace, but it pumps toxins out to be eliminated. In the absence of healthy, daily doses of movement to maintain our muscles, not only will the body be less efficient at absorbing the nutrients it needs, it won’t be able to eliminate toxins as effectively either. • Weight gain. Typically, people keep eating as much as they did when they were younger and more active. As they age, they become more sedentary and their metabolism slows. This means weight gain typically seen in the mid-region of the body, the buttocks and thighs, and eventually the back and upper arms. It also means that the waste generated by those tissues isn’t removed very effectively and in the beginning that might look like cellulite.

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• Chronic Aches and Pains. Lack of movement starves the muscles and joints for water, nutrition, and oxygen. This makes it difficult for the tissues to repair themselves from the wear and tear of daily living. Soon enough, the body suffers chronic low-grade inflammatory processes in the areas needing movement and nutrition. • Constipation. Not only does movement help to pump nutrients to every part of the body, but it also helps to pump the solid waste out as well. A body that isn’t moving enough is much more likely to suffer constipation; we know that there is an increase the risk of colon cancer with this condition. • Increased risk of disease. Constipation itself is upsetting, but it can be far more problematic than that. Fecal matter is the body’s solid waste and it needs to be moved out of the body regularly. If it isn’t removed, the body becomes backed up with rotting, indigestible foodstuffs, toxic bacteria and microorganisms as well as other toxic remains. Left in the body long enough, these wastes may cause a number of diseases. • Mood swings and overall emotional imbalance. Remember, emotions are directly affected by the kinds of nutrition being supplied to the nervous system and the hormonal system. If the body isn’t moving regularly, whatever nutrients it takes in aren’t going to be effective at supporting the organs and glands responsible for maintaining emotional balance. • Heart disease and circulatory problems. The heart is not intended to pump blood all by itself. When the body gets

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adequate movement, each muscle helps to circulate blood. This greatly reduces stress on the heart and cardiovascular system at large. It should come as no surprise that cardiovascular disease is such a top threat in our society! Listen: Visceroptosis 1

To listen to this audio section, please open the e-book using Acrobat Reader

Listen: Visceroptosis 2

Visceroptosis

Visceroptosis

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Following the advice of your Dr. Movement will help your body pumps functioning at their best and keep you from ever suffering from these symptoms.

Biological Oscillators In addition to powering your body pumps, regular movement has an important effect on the oscillations underlying smooth muscle contractions. One of the recent insights into the body that science has provided for us is that the body generates a number of electromagnetic fields influencing biochemical circuits that regulate biological functions. In particular, the heart, the brain and the intestines generate very strong fields, each of which oscillates with a particular rhythm. These organs and the fields they generate are called your biological oscillators. The energy fields for each of the oscillators interact with one another and should be in sync rhythmically. If one of your oscillators is distressed or malfunctioning, that tends to throw the other oscillators out of harmony with each other. It’s the interactions here that are important. Here are some examples of the ways in which these oscillators interact:

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1. Depression and heart disease. Research is now showing that these two illnesses often go hand in hand. The interaction between the heart and brain oscillators explains why this is the case. If the heart is diseased or damaged, it generates a disrupted field that can interfere with brain activity. This is especially the case with the heart as it generates the most powerful electromagnetic field in the body. Conversely, if one’s thoughts are predominantly negative or disempowering, the brain’s electromagnetic field is likely to reflect itself in the heart. As above, so below! 2. Heart disease and poor digestion. The small intestine generates a significant electromagnetic field as it goes through peristalsis (the rhythmic contractions that move food through the intestines). If a person has heart problems, the disrupted field of the heart can interfere with the process of peristalsis. Not only does this reduce how effectively the body absorbs nutrients, but it also means that waste products linger in the system too long.

The effects are much the same as constipation. Anxiety, nervousness or excess stress can cause the intestines to speed up as well. This is often experienced as both loose stools and poor nutrient absorption. Again, the relationship between physical, emotional, mental and spiritual realities in this case can be understood once again, “As above, so below.”

Chapter 4: Dr movement

Regular physical movement is one way to ensure that the patterns generated by your biological oscillators are in sync and support one another to keep you healthy. In fact, the “WorkIn” exercises I will discuss shortly are very effective at reducing stress, developing healthy breathing habits and increasing your energy, all of which greatly help to harmonize the rhythms of your brain, heart and intestines.

Chapter 4: Dr movement

Watch Optimal Breathing 1

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Breathing for Life It may sound obvious to say that breathing is important. Of course, breathing is important - it draws oxygen into the body. But the way that you breathe has a significant impact on your health. One of the most common side effects of modern sedentary lifestyles that I’ve noticed in my practice is how it makes us less effective at breathing. When we sit too many hours and don’t get enough physical movement, we tend to slouch. When our posture is poor from too much sitting, our head comes forward and our chest drops downward, crowding our organs. This tends to encourage shallow chest breathing and mouth breathing rather than the healthy, deep breaths that start with your diaphragm and come via the nasal airways. Your respiratory rate and the efficiency of your breathing both influence whether you use your fight or flight nervous system or your rest and recovery system. Poor posture and shorter shallow

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Watch Optimal Breathing 2

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Chapter 4: Dr movement

Chapter 4: Dr movement

breathes that are the result of the sedentary lifestyle activates the fight or flight system. You are now familiar with the effects of keeping that system active for prolonged periods of time. The kind of exercises that Dr. Movement encourages keeps the muscles strong enough for you to maintain healthy posture, and teach you to breathe in a fashion that is much more likely to trigger your rest and repair systems.

Working Out vs. Working In What we now understand is that there are lots of reasons to stay active. Unfortunately, most people just don’t get enough, if any, regular exercise. According to recognized public health heart expert Michael Mogadam, M.D., only eight percent of men and three percent of women do any regularly scheduled exercise, which also included walking the dog. Of the small percentage of active people, those visiting the gym or hiring trainers do so because they: • Are tired and want more energy. • Don’t like the shape and feel of their body (this includes poor posture). • Are injured. Often, traditional approaches to rehabilitation haven’t worked so they’ve decided to take their problems into their own hands and get fit.

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Figure 3 (repeated): Body Mind Stress Reactions

Chapter 4: Dr movement

• Have an intentional goal such as running a marathon, going on a vacation high in the mountains, river rafting, sailing, kayaking, skiing, or something that requires a higher level of fitness. When I go into the gym, I go to workout. Sadly, the majority of people going to gyms to address their desires don’t get the results they were hoping for. The reason is quite simple. Lets take another look at Figure 3. As you can see, all the common physical, emotional, mental and spiritual reactions to stress, each of which drains your vitality, don’t leave you much impetus to work out do they? If your body is already drained of energy and displaying these kinds of symptoms, adding vigorous exercise will more than likely add further stress. Think of it this way. A workout quite literally works the resources right out of your body! So a visit to the gym may be doing you more harm than good.

Work In Before You Work Out The more of the symptoms listed in Figure 3 you are experiencing right now, the more dangerous working out is for you! You’ll see far better results with what I call a Work-In Program.

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The main effect of the exercises in a work-in routine is that they cultivate more energy than they expend, leaving enough energy to stimulate and fortify your healing processes. Most of the symptoms that we have discussed in the previous sections are a consequence of triggering your fight or flight systems; your experience of stress. Work-in exercises switch that system off and trigger your rest and recovery system (your parasympathetic system). These exercises also use low intensity movements that help your biological pumps to move nutrients more effectively and tune the biological oscillators so they generate healthy patterns that support one another. In short, work-in exercises are specifically designed to counterbalance all of the effects of living an inactive or overly stressful lifestyle that we’ve explored above. So should you be working out or working in? Dr. Movement will be able to guide you. If you find that you have a number of the symptoms from Figure 3, you’ll probably do best using the work-in exercises I provide below. But there’s an easier way to see which kind of exercise is right for you. If the idea of working out makes you tired just thinking about it, then you are getting a very important message from your body-mind and should pay attention. So when your body sends you a message telling you not to work out, it is simultaneously sending you a request to work in!

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It would be easy to mistake your Dr. Movement’s advice not to workout as just promoting sheer laziness. But the fact is if you really don’t have the energy or drive to workout, chances are your body-mind just isn’t ready for more stress of the kind that a genuine workout will place on it. You’ll be much better off beginning your exercise with the work-in movements I’ll describe below. And, as you’ll see in the case study that I’ve included in the last chapter of this book, work-in exercises have powerful effects on restoring optimal health, vitality and wellbeing!

Work-In Exercises How to Work In All Work-in exercises are to be done at an intensity that allows: • Normal breathing. While you execute the exercise, you should never have to hold your breath like you would if you’re trying to pick up a heavy weight or exert yourself like running. • Optimal digestion. When performing any work-in exercise, I recommend you start your practice directly after a meal. Work-in exercises actually support the processes of digestion and elimination because the combination of low strain movement and breathing with a relaxed mind actually stimulates digestion and elimination, as well as encouraging a reduction in stress hormones and elevation of sex, growth and repair hormones (called anabolic hormones).

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• Your mind to relax. Work-in exercises should never be so technical in nature that you need to think as you exercise. Remember, the brain is a big energy hog and if you are thinking intensely during the time you are working in. Your brain sucks up all the energy you created and that defeats the purpose. Besides, your brain needs to rest just like your muscles do so why not allow your whole body to enjoy the work-in experience?

Work-In Exercise Examples 1. Slow Walking: Slow walking is a very easy, beautiful, effective work-in technique. Simply commit yourself to 20-30 minutes a day (up to one hour is fine) of walking slowly in a relaxed manner. To get the tempo of your slow walking right, I suggest you do it immediately after a full meal. When your pace is right, you will feel that your digestion is being supported and you will not feel uncomfortable at all as you walk. While walking, dump the mind. If need be, listen to relaxing music or better, simply listen to nature sounds as they are very healing.

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Chapter 4: Dr movement

2. Breathing Squats: Pumping the body is essential to good circulation, digestion and elimination.

Watch Breathing Squats 1

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3. Stretching: Stretching is a lovely, gentle and effective way to balance the body and improve posture, while at the same time cultivating energy. By stretching the tight muscles of your body you’ll immediately start improving your posture. This encourages a return to what I often refer to as the green light posture. When we have proper posture (See the Green outlined woman in Figure 8) and our skeleton and muscles are balanced, energy moves efficiently through the body. When we have areas of tightness in our muscles and connective tissues (like the woman in red), there is a strangulation effect that restricts the flow of blood, lymph and energy in much the same way you get restriction of flow when you step on a hose. To determine which muscles to stretch, follow the instructions included with the stretch test chart. Check the box on the sheet when you find a muscle tight. Click here to take your stretch tests (How to Eat Move and Be Healthy, p. 88-97.pdf ). Figure 8

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Watch Breathing Squat 2

To watch this video, please open the e-book using Acrobat Reader

Chapter 4: Dr movement

4. Tai Chi or Qigong: Either of these ancient forms of exercise has been shown to be very effective at lowering stress levels and increasing vitality in the body-mind. Both Master Fong Ha and Master Jesse Tsao are my teachers and I suspect you’ll learn much from either of them (see resource section). They are true masters of efficient movement and form! 5. Yoga: Yoga has been shown to relieve stress and restore optimal vitality for millenniums and is now a very popular practice. Not all yoga is the same though. You’ll do best with Iyengar, Hatha and restorative types of yoga. This soothing practice offers you the opportunity to leave your stress behind so that you feel nourished and well rested. Locate a good yoga teacher in your community that will give you individualized exercises to meet the needs of your body. There are numerous yoga centers available today and I suggest you ask specifically if they have classes for people that aren’t fit enough to work out yet. 6. Zone Exercises: Try any of the energizing Zone Exercises found in my book, How to Eat, Move & Be Healthy! (p. 104-116). Each of these work-in exercises will help channel energy to a specific zone of your body. Try them all and choose your favorites.

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I recommend a daily commitment of 20-30 minutes of working-in. You can do work-in exercises during breaks at work or when your mind is tired. As you work-in, you will notice one or more of the following changes: • Your body feels better and better day after day • Your body tone improves • Your energy improves • Your blood pressure, heart rate and respiratory rate all typically move toward optimal rhythmic harmony • Your moods level out and you feel more emotionally capable Watch Moving Sound

To watch this video, please open the e-book using Acrobat Reader

Chapter 4: Dr movement

• Sleep deepens, becoming more restful • Your mental functions improve • You start looking younger and younger! When your body feels good and you have a natural desire to go to the next level, feel free to use the work out resources I describe below. Don’t rush to work out until your cup runneth over with energy. Your body needs all the work-in energy you can cultivate in order to transform it into body-mind vitality before you spend it otherwise. This is may be the most important piece of advice that Dr. Movement offers you.

Work Out Options If you find that you have fewer of the symptoms we’ve talked about throughout the book and you feel motivated to workout, then you can now include them into your exercise regime. That doesn’t mean that you can or should abandon your work-in exercises all together. Because work-in exercises are designed to trigger your rest and recovery systems, they are a valuable addition to any exercise program. In fact, if you are working out more than you are

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working-in, you are bound to find your good intentions in the gym or with your exercise program may be increasing even more fatigue, pain and/or injury. Once you’re ready to workout, I suggest that you consider the following: 1. Intensity is often better than duration. The most important tip I can give anyone, particularly anyone over age of forty, is to lift weights. This is because, on average, your body loses a pound of muscle every year after the age of forty. Starting around this age, the body’s ability to produce sex hormones, or androgens, begins to slow down. This leads to a loss of sex drive and a loss of muscle mass and strength, and increase of poor muscle tone and weight gain.

Resistance training sessions of 30-45 minutes three times a week can do amazing things for your body and your mind. You can put muscle mass on, helping keep your body lean and aiding your ability to enjoy food since resistance training is the very best for stimulating your metabolism. For people age forty and older, resistance training also helps to balance the hormonal system. No one enjoys the symptoms of hormonal imbalances that are often part of aging, and it’s not necessary to experience them if you hire a C.H.E.K Institute Trained Professional or certified trainer

Chapter 4: Dr movement

Chapter 4: Dr movement

week, which should be put between the less intense sessions of your other forms of exercise. Start out with 10:00 minutes of stair climbing and add a couple minutes every other workout, or progress faster if you are able to do so without making yourself too sore. Again though, really go for it. Dawdling around on the stairs is just a waste of time so if you’re going to do it, really do it!

to design a good functional resistance-training program for you. 2. Take up a sporting activity such as golf, tennis or anything that requires a regular commitment to moving and exercising your body. 3. Choose to do some hard physical work. Maybe you have gardening or landscaping projects that you’ve been putting off. Why not make them your daily workout routine! Today, many top athletes get in shape by swinging sledgehammers, carrying rocks and beer barrels around and many other methods that I grew up doing on the farm. I personally enjoy stacking heavy rocks that I have in my garden. The difference is that I called it work on the farm, and today, I call it fun! 4. Walk briskly for a good 20-40 minutes several times a week. Walking on trails is best because natural settings give the body more variety of stimulation. If you choose this method, really go for it. Get out there and put some effort into it. Generally, holding a pace of 3 mph is a good effort for someone without any orthopedic or cardiovascular restrictions. 5. Take the stairs instead of the elevator. Find a high-rise building and walk flights of stairs two or three times a

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6. Ride a bicycle. In Scandinavia and other parts of the world, you see people riding bicycles everywhere, even when it’s cold and rainy, and these people are very healthy in general. Have some fun on your bike. If you want a good little workout, try this:

Warm up with ten minutes of easy riding. Next, ride as hard as you comfortably can for one minute and then ride easy until your heart rate drops down to 135 and then ramp-up again. Repeat this ten times at about 85-90% of your maximum possible effort, and you’ll get a workout that affects your body much like lifting weights will. Give yourself several minutes of cool-down riding to bring your heart rate and core temperature down too.

7. Get a Swiss Ball! The Swiss ball is a fantastic, simple way to workout. Today, there are many videos on how to do it. I have produced several DVD’s that will help you to tone

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and strengthen, which I’ve listed in your reference section. I suggest starting with Swiss Ball Exercises for Better Abs, Buns and Backs. If you are already in pretty good shape, you’ll enjoy Swiss Ball Exercises for Athletes or the more comprehensive DVD program titled Strong ‘N’ Stable. Each of Dr. Movement’s recommendations above offers you great ways to get the movement you need to build muscle and pump the body to stay fit. Just remember that as work outs, each of these exercises depletes the body of energy, so you’ll need to provide yourself with as much energy as you can by eating right, drinking water, getting sleep, working-in regularly and taking time to relax and enjoy your life.

Chapter 5: Putting it All Together

Now that you’ve met your Four Doctors, its time to put all that you’ve learned together and integrate your understanding about what they’re saying to you. Putting into practice their advice can be a little tricky for some, so the next step in developing your skill with your panel of inner physicians is to learn how to interpret what they are communicating to you. In general, the rule is that you’ll know that you’re listening correctly to what your doctors are saying to you by accessing your awareness of what you feel. Let’s have a look at each of your doctors to understand their language, how they speak to you, and what you should be paying attention to in order to receive maximum benefit from their counsel.

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Dr. Diet Dr. Diet is the chief source of your acquired energy and in many ways the most fundamental of your panel of physicians. Dr. Diet governs the energy you’ll have for change. Your other doctors may ask you to make changes, but without being able to hear the voice of Dr. Diet, you likely won’t have the energy to make them! The most common way that Dr. Diet communicates with us is through the activity of our metabolism. Many of the foods we eat today do more to disrupt the body’s normal metabolism than to support it. For example, only 100 years ago, your liver only had to mop up the residues of natural food items in your blood. Today, your poor liver is so busy trying to protect you from chemical additives, colorings, prescription drugs and other non-food molecules that it gets overloaded in a hurry. That’s just one of the possible sources of excessive stress on your metabolism and digestive system. When your eating habits aren’t supporting your body-mind, Dr. Diet will speak to you through one or more of the following symptoms:

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• Food cravings • G.I.R.D.: Gastrointestinal Reflux Disorder (This is essentially belching up partially digested foods and often creates heartburn) • Bad breath • Headaches within an hour of eating • Pain between the shoulder blades, in the chest, low back and abdominal region (often feels muscular, but massage and other physical therapies only give short-term relief ) • Low energy levels leading to chronic fatigue • Poor skin quality • Aging more rapidly than is normal • Chronic aches and pains • Poor mental function • Fatigue • Constipation • Chronic congestion • Frequent infections, colds, bouts of illness • Distended abdominal wall • Foul smelling feces and/or urine • Diminished sex drive When Dr. Diet is talking to you through these symptoms, remember that there are four keys to successfully maximizing your doctor’s guidance:

Chapter 5: Putting it all together

• Eat only organic food • Eat according to your Primal Pattern® type • Drink un-chlorinated water • Avoid the four “white devils”: white flour, white processed sugar, white processed table salt, and pasteurized dairy These basics will go a LONG way towards fueling your bodymind, clearing up your challenges and increasing overall vitality and vibrant health. Dr. Diet recommends that you additionally keep a food journal over ten days as you are making changes to your eating plan. All you need do is write down what you’ve eaten and how you feel after you’ve eaten it. You’ll soon learn which foods best support your health and which foods really drag you down. If you are still feeling tired or ill after making the suggested changes and living these recommendations for at least one month, I’d recommend you study how to rotate your foods. You can find out more about how to rotate your foods in my book How to Eat, Move and Be Healthy! (p.236-238). Remember, availability along with variety and flexibility of the foods you eat will help you to assimilate and metabolize your nutrient intake.

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Dr. Quiet Dr. Quiet is the overall manager of your energy resources and does this primarily through rest recommendations. Dr. Quiet advises you on how much rest you need to recover from each day. When you feel overly tired in general, it means that you are not recovering from the energy that you’re expending. Your nervous system in particular will suffer if you don’t get enough rest. In fact, poor sleep is one of the best ways to trigger your fight or flight nervous systems. If you don’t get enough sleep and quiet time, Dr. Quiet will start to draw your attention to your need for rest through some of the following indicators: • Muscle twitches, particularly around the eyes and face • Headaches • Restless arm or leg syndrome • Anxiety, nervousness, restlessness • Attention Deficit Disorder (ADD) • Attention Deficit Hyperactivity Disorder (ADHD) • Poor memory • Challenges with learning • Chronic negative thoughts • Muscle cramping • Bumping into things, dropping things and falling more easily than seems normal

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• Inability to make up your mind when faced with decisions • Diminished sex drive • Diminished sexual performance Notice that the symptoms I’ve listed above are almost all related to your ability to focus your mind or control your body. Again, this is because Dr. Quiet manages the flow of energy in your body-mind. When you aren’t listening, you won’t be able to manage your energy properly and your body-mind simply won’t be able to do what you know it can do. You can probably anticipate the remedy that Dr. Quiet will prescribe here. The first and most important recommendation the doctor makes is to get a full eight hours of sleep every night and to get to bed at 10:00 P.M. to take full advantage of your body’s rest and repair cycle. Dr. Quiet’s second prescription is to follow the principle, “work hard, rest hard.” It’s easy to lose sight of your health when you’re in the middle of work, but giving your body-mind a break now and then is important. A short time-out to listen to some relaxing music, meditate or to practice a bit of Qigong could be just the thing your brain needs to re-energize and re-focus during a long day on the job. Those brief rest periods are important, so don’t forget to schedule them into your day along with your other appointments and tasks!

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Dr. Happiness While the other doctors certainly manage stress governed by the impact to the hormonal system, it’s the lifestyle choices that we make that most frequently trigger the fight or flight system. As you are well aware of by now, chronic stress means that the natural rhythms of your hormonal system have been disrupted. Because the body’s hormones are so deeply connected to all of our body’s functions, the disruption of the hormonal system can have a broad range of effects affecting many areas of life. Fortunately, you’ll know when Dr. Happiness is telling you that your lifestyle is interfering with your hormones when you start to experience some of the following symptoms: • Mood swings • Negative emotions such as anger, fear, anxiety and depression • Social withdrawal • Energy highs and lows • Addiction to sweets and caffeinated beverages and other stimulants • Confusion and clouded thinking • Slow to heal from minor injuries • Loss of sexual interest and performance • Unable to reach orgasm or impotence

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• Alternating between hard stools and constipation and loose stool • Feeling pressured for time • Feeling dizzy when standing up from a seated position If you find that you are suffering from any of these conditions, the first recommendation from Dr. Happiness is to look inward to see if you are sacrificing your core values for the pursuit of some form of success in direct violation of your values. Remember that happiness is essential to health!

Dr. Movement If Dr. Diet is the energy manufacturer and Dr. Quiet is the energy manager, Dr. Movement is the energy transporter. Your body is, in many ways, one big system of pumps, and the more mobile you are, the more active those pumps will be, driving nutrition to each and every cell. Dr. Movement is also an important support to your waste management system, not only helping to remove the leftovers from your last meal, but flushing damaged and dead tissues from injuries. In those capacities, you’ll know when Dr. Movement is telling you that you aren’t getting enough activity when you begin experiencing into the following symptoms:

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• Poor metabolism • Poor digestion • Chronic muscle and joint pain • Difficulty recovering from injuries • Lack of flexibility in the body • Constipation • Poor body shape and tone − over or under-weight • Feeling sluggish, apathetic and generally unmotivated • Tired all the time If you’re familiar with these problems, Dr. Movement is reminding you that your body is designed to be active. To be exact, it’s not just that we’re all designed to handle activity, but that our health requires that we move. A little working-in as described in Chapter 4 will go a LONG way towards resolving the symptoms I’ve listed above.

Where Do I Start? While each of your Four Doctors contributes to your wellbeing, there’s an important order to consulting your doctors. If your eating habits aren’t all that great, you’re not going to want to see Dr. Movement first. You simply won’t have the energy to follow his recommendations. Dr. Happiness won’t be too helpful here either − your work may not be meeting your values, but if you aren’t eating right, you simply won’t have the energy to

Chapter 5: Putting it all together

make the necessary changes to your career or relationships, or to sustain any changes you initiate. So when you’re working with your Four Doctors, I recommend consulting with them in the following order: 1. 2. 3. 4.

Dr. Diet Dr. Quiet Dr. Happiness Dr. Movement

Dr. Diet is first in the lineup, providing you with the necessary nutrition to fuel you throughout the day and balance your emotions. Dr. Quiet, as the manager of your energy, is second in the order, providing you with the mental focus you need to be at your best. Dr. Happiness follows as your guide to bringing your life into alignment with your values, thereby transforming excessively stressful situations into opportunities for growth. Dr. Movement brings up the rear primarily to ensure that your physical activity (or lack of it) does not itself become a source of distress to the body. It’s only when you are caring for yourself through the other three doctors that movement can contribute to your wellbeing.

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How Much Change is Enough? Let’s face it, change isn’t always easy. And in most instances, change is darn right hard. In fact, I’m a creature of habit myself and when I make changes of any kind it takes mindful effort. My experience with clients has been that most people have difficulty with more than four points of change at once, regardless of which of the Four Doctors are recommending the changes. If you find that each of your Four Doctors is talking to you through various symptoms, then I suggest you do the following: 1. Follow the advice of the Four Doctors in the order I discussed in the previous section: Dr. Diet, Dr. Quiet, Dr. Happiness and Dr. Movement. If you’re experiencing issues relating to all Four Doctors, you’ll want your first four changes to come from Dr. Diet and Dr. Quiet. 2. As you get better at listening to your Four Doctors, when you are presented with particular challenges, devote yourself to no more than four action items under the guidance of any one doctor that will most support your body-mind at that time. 3. Alternatively, you could make one or two of the most important changes from each of the Four Doctors connected to the body-mind system in most need of your help. For example, if you are having the most difficulties with your

Chapter 5: Putting it all together

digestive system, focus on how to combine each of the doctors’ advice in addressing that issue. Only commit yourself to what you can honestly handle. If all you can handle right now is drinking enough water and going for a nice slow walk every day, then FANTASTIC! That’s exactly where you should start. Remember, the more out of balance or unhealthy your body is, the slower you should go with making changes. Making too many changes at once can become an added stress, slowing down the course of your healing. During the healing process, we are moving backwards through the stressors and forces that lead to our illness or injury. The pace at which you should make changes is the pace that you can make those changes and still feel good while meeting your life obligations. It’s that simple. Listen: Body Listening

To listen to this audio section, please open the e-book using Acrobat Reader

Building the Motivation to Change There’s no denying that your Four Doctors are going to ask you to make changes, whether they be to your diet, your workout routine or your sleeping habits. The real power of your doctors

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to guide you to wellbeing lies in your ability to make the modifications they are advising to your lifestyle. One of the most important discoveries in my practice has been that without a dream worthy of achievement, it’s hard to find the motivation to make lifestyle changes that lead to wellbeing. It’s a strange and curious human tendency that we need to believe in something bigger than ourselves to move toward. I believe that is because human beings are fantastic dreamers. Every great human achievement came about because someone dreamt it first. A great way to sustain the changes you want to make in your life is to find a way to connect the prescriptions of your Four Doctors to your life’s Dream – your living legacy. One of the reasons why people have such a difficult time sticking to their workout routines or to healthy eating habits is precisely because those changes aren’t connected to a greater goal. But once you know that eating fewer carbs, for example, is a necessary step in reaching your dreams, you can draw on the motivational power of your dreams in order to make that change. It takes on meaning and importance that it otherwise lacked. So whenever you’re looking for motivation, you need look no further than your legacy.

Chapter 5: Putting it all together

A Fed-UP, Burned Out Patient Meets Her Four Doctors! Being well known around the world for my successful work with medical failures, not only do I get some really tough cases, I also get a lot of medical professionals that haven’t been able to recover from their own ailments. The following case study exemplifies one such client. She was a skilled physical therapist − let’s call her Mary. In the past few years, Mary’s taken on a lot more stress from international travel and dealing with growing time pressures from the athletes under her care. When she and the people she had previously consulted couldn’t get her body to respond, she came to me for help. Mary was suffering with chronic menstrual imbalances, painful menstruation, constipation, fatigue, and was putting on a fair bit of weight, which really upset her. With tears in her eyes, she made it clear to me from the very beginning that she dreaded the very thought of another technical exercise program, a million dietary restrictions to manage, and feared I was going to tell her to stop dancing late into the night on the weekends. The first thing I did with Mary was to help her find Dr. Happiness. We began to work on finding Mary’s dream. When we talked about it, she said, “I just want my body back so I can dance all night and enjoy myself with my friends on the weekends. I really love my work, but I really love to

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dance. It’s my therapy and I’m losing that now, and I don’t like my body shape either!” I reassured her that I wouldn’t take away her dream. In fact, I said, “I’m here to help you enjoy dancing all night, and I want to see you have the body of your dreams.” Once Mary had identified her dreams, we moved on to Dr. Diet and Dr. Movement. I asked Mary to share with me just how much time she could realistically commit to her eating and exercise program daily. She said up to 45 minutes a day for exercise and that she’d make the necessary dietary changes as well. I completed my evaluation of her physical, emotional, mental and spiritual wellbeing and developed a comprehensive but simple program for her. When we met for her next visit, I gave her the results of her food allergy testing and put her on a four day rotation diet plan and got her started with organic foods and drinking more water. When I shared her exercise program with her, she began to cry because all I had asked her to do was walk on the beach for 20-40 minutes each morning, which is exactly what she had earlier told me would be her dream exercise program. She couldn’t believe I’d given that advice to her, because she was afraid something so simple wouldn’t work! I reassured her that all she needed to do to achieve her goals was to take council from Dr. Quiet and spend less time working out and more time working-in. I explained that between Dr. Diet

Chapter 5: Putting it all together

and Dr. Quiet, she would regain her vitality again and her body would move to its natural shape with rest and love. In the first month of following the prescriptions of her Doctors, Mary lost twelve pounds. All of the issues previously holding her back were on the mend. She continued with the program and after starting my second program, informed me that she had so much energy now, that she’d like a more challenging workout routine. I agreed that she was ready for a little working-out and we started her slowly. Today, some six years later, Mary is in excellent condition, looks as beautiful as she did in her early twenties, has a regular workout and work-in plan, and is living her dreams fully! Mary still consults with her Four Doctors and she is healthier than ever. In fact, today she is a living representative of health and wellbeing.

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Conclusion Mary’s story can be your story. It’s just a matter of learning to listen to what your body-mind genuinely needs and the voices of your Four Doctors. To accept their wise counsel, it may take some practice to hear what your physicians are telling you. When you do accept their advice you’ll have accessed the most reliable guides to health and wellbeing you could ever imagine, because your body never lies! Your Four Doctors will always tell you the truth about the stressful challenges you’re facing in your life and they’ll always offer you the support you need to meet those challenges, whether they are physical, mental, emotional or spiritual. Thank you for joining me in meeting and contemplating the wisdom your Four Doctors have shared with you today. I think you’ll find that once you’ve worked with them, they really are the Last Four Doctors you’ll ever need!

References & Resources

References & Resources

References 1. Chek, P. (2004/2009). How To Eat Move and Be Healthy! C.H.E.K Institute, CA. 2. (1998). Strong ‘N’ Stable: Swiss Ball Weight Training. C.H.E.K Institute, CA. 3. (1996). Swiss Ball for Athletes. C.H.E.K Institute, CA. 4. (1996). Swiss Ball Exercises for Better Abs, Buns & Backs. C.H.E.K Institute, CA. 5. Primal Pattern Eating Plan Diet Questionnaire. Available from www.PPSSuccess.com. 6. Mogadam, M. (2001). Every Heart Attack Is Preventable. Lifeline Press. 7. Price, W. A. (2008). Nutrition and Physical Degeneration. Price Pottenger Foundation. 8. Enig, M. G. & Fallon, S. The Skinny on Fats - Weston A Price Foundation. January 1, 2000, Updated April 7, 2009. From: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd. Edition. (1999). New Trends Publishing, Inc. 9. Rakowski, R. D.C. (2005). Personal Communications. 10. Schwarzbein, D. (1999). The Schwarzbein Principle - The Truth About Losing Weight, Being Healthy, and Feeling Younger. HCI. 11. Smolensky, M. & Lamberg, L. (2001). The Body Clock Guide to Better Health: How to Use your Body’s Natural Clock to Fight Illness and Achieve Maximum Health. Holt Paperbacks. 12. Wolcott, W. A. (2002). The Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body Chemistry. Three Rivers Press. 13. Worthen, C. H. (2002 ). Metabolic Man - 10,000 Years from Eden. Winmark Publishing.

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Resources American Wild Foods

American Wild Foods supports local, small, and natural farmers. Our standards are strict. They ensure that all the foods on this site are: • non-GMO • non-irradiated • synthetic additive free • non-cloned • corn-free • soy-free • free of white flour and rice • grass fed/antibiotic free animal products • metal free seafood • pesticide free • free of all rancid oils • free of all refined sugars www.AmericanWildFoods.com

References & Resources

The C.H.E.K Institute

Committed to empowering people with the foundation principles that are essential to optimal health, performance and a successful life of wellbeing. www.CHEKInstitute.com

CHEK Connect

References & Resources

Robert A. Rakowski, D.C., C.C.N., DACBN, DIBAK

A chiropractor, kinesiologist, certified clinical nutritionist, certified BTA instructor, and the clinic director of the Natural Medicine Center in Houston, Texas. Contact Dr. Rakowski at (281) 286-6040

Connecting the C.H.E.K Institute, CHEK professionals, health and fitness professionals and individuals worldwide. www.CHEKConnect.com

Tai Chi Healthways

Integral Ch’uan Institute

Weston A Price Foundation

Master Fong Ha: www.fongha.com

Mountain Rose Herbs and Essential Oils Sleep Ease Oil

PPS Success Mastery Program

A virtual learning site founded by Paul Chek to help bring about positive and lasting transformation for his students to evolve personal, professional and spiritual success mastery in all areas of life. www.PPSSuccess.com

Price Pottenger Foundation

PPNF is a non-profit educational resource providing access to modern scientific validation of ancestral wisdom on nutrition, agriculture, and health for 59 years. www.PPNF.org

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Master Jesse Tsau www.taichihealthways.com WAPF is a nonprofit foundation to disseminate the research of nutrition pioneer Dr. Weston Price, whose studies of isolated nonindustrialized peoples established the parameters of human health and determined the optimum characteristics of human diets. www.WestonaPrice.org

Young Living Essential Oils

100% pure, natural, uncut oils that maintain the vital therapeutic potency. http://chekintosuccess.younglivingworld.com