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Preface
Preface
Preface
HELLO!
Id 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. Theres an awful
lot of information out there on health and wellbeing today, but
we know that theres an even larger number of unhealthy people
in the world. Why is that?
I believe it is in part because most people, simply dont 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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Later in his book, Price cites the fact that many native tribal
societies (in the late 30s and early 40s) didnt 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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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!
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Introduction
The Perils of Modern Living
In my three decades practicing as a Holistic Health Practitioner,
Ive 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, Ive 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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Fight or Flight
These common symptoms are the result of our bodys general
reaction to stress. To the degree that your body-mind as a whole
interprets that its 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. Lets look at
the effects of the fight/flight reaction.
Figure 3: Body Mind Stress Reactions
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Low energy
Poor recovery from physical exercise
Diminished sex drive
Accelerated aging
Difficulty concentrating
Now that youve read this laundry list of symptoms, it probably
comes as no surprise that fatigue is the most common reason for
visiting physicians worldwide!
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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, Ive seen over and
over again that when the diet is deficient, there just isnt enough
energy or clarity of mind to initiate and sustain the changes
needed for self-healing.
As youll soon see, surprisingly, Dr. Diet wont 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 youre 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 bodys
ability to recover and repair itself is tied in very real, biological
ways to the sleep that you get.
Dr. Quiets 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.
Quiets 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 doesnt fit with our core values and doesnt 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
To listen to this audio section, please open the e-book using Acrobat Reader
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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 isnt simply necessary for
keeping a trim figure or decreasing the risk of heart disease. In
fact, its 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
To listen to this audio section, please open the e-book using Acrobat Reader
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The fact is, weve 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 dont come from anything that had a set of eye-
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balls and are primarily plant based. For example, carrots, celery,
apples, oranges, soda pop, breakfast cereals, bread, etc.
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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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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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any one or more of the common bio-drainers Ive listed in Figure 4, youll soon start to suffer from a number of symptoms,
including fungal infections such as dandruff, jock itch, athletes
foot, vaginal yeast infections and even benign prostate hypertrophy. And, if you continue to allow the bio-drainers to exist in
your life, youll be opening yourself to parasitic infection.
In my clinical practice, as well as that of the thousands of Holistic Lifestyle Coaches Ive trained, weve 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, lets get
better acquainted with your first doctor.
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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. Ive taken this concept and developed a system based on
this understanding called Primal Pattern eating.
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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 dont develop a relationship
with themselves; they dont 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
didnt 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 isnt 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 its 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 whats right for your
brother, sister, mother, and certainly not eating the way
some well-paid athlete tells you to eat.
What Ive 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 bodys 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
foodists 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 bodys
needs for plant or animal based nutrients, you are a Primal Pattern eater. As a Primal Pattern eater, you dont need to follow
diets or prescriptions, rather you honor your bodys requirements from mealtomeal. Its really that simple and is highly
effective. Ill 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, youll 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.
Thats 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 Ive 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 1930s and early 1940s 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 didnt 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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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 youll
need to look at it through this next section).
Lets say, for example, that youve 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
bodys 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 youre 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 youre experiencing warmer weather,
youll 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 youve used the chart for a while, I think youll find that
you become sensitive enough to your bodys language that you
just wont need it anymore.
Now lets 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,
youll 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, youll tend to
do better with lower fat meats and fish varieties as well as low
fat dairy products. Occasionally, Equator Types dont feel well
eating a typical breakfast so you may only need to eat enough to
assure that youre 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,
youre 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, its very important for you to not to follow fad diets
because their cookie-cutter recommendations most likely wont
be sensitive to your bodys changing dietary requirements and
its needs for variety.
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Its a fact that if your diet isnt 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 dont think so!
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.
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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 bodys chemical
reactions too. For this reason, its crucial to keep yourself well
hydrated with quality water.
Listen: Water Drinking Tips
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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 youre still feeling like you dont 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. Diets advice!
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Natural Rhythms
Once youve 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, whos 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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If you dont get to bed by 10:00 P.M., youll start cutting into
your natural bodily repair cycles.
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.
If you are physically active, especially if youre an athlete, missing out on rest is particularly damaging. You end up missing
out on needed physical repair time and injury becomes far more
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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.
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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The brain uses a lot of energy when its 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. Youre going to run your energy bill up really
quickly.
When youre awake, that means all of your bodys systems are
left on. In short order, youre going to create an energy deficit.
Once this happens, even when you do sleep, youll wake up
tired with all of your days 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 youve 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. Youre busy and theres nothing substantial
you can eat in the middle of it all so another coffee will
do. If theres something quick a vending machine snack
maybe or another piece of fruit; thats 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.
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out and do some hunting and gathering. The problem is, once
you wake up its very difficult to return to sleep, and if you do
the quality of sleep is poor.
This very scenario, by the way, is one of the fastest ways for
mens 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 thats not enough, this
same process makes your skin look as though its aging rapidly
and, as Ive 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.
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1. Total Rest
2. Active Rest
3. Passive Rest
Weve 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 Ive described earlier.
Active rest is essentially a reduction in workload. If youre taking
an active rest, youre still working and completing your goals,
whatever they may be. The point is that youre 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 youre facing you give your mind the
chance to re-energize itself, so that when youre back at 100%
of your workload, youre re-focused and thinking more clearly.
If youre finding that youre struggling at work, but cant 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 dont 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 youre still getting
your work done, youve 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 youre currently involved in. Passive rest should completely
divert your mind from the work youve 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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The primary reason is one of Dr. Quiets 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 youll 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 cant resolve alone. This is where its important to
look to Dr. Happiness for counsel.
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 arent happy with your life you
are going to be overly stressed.
Remember, your body doesnt 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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Chapter 3: Dr happiness
while youre 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.
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Chapter 3: Dr happiness
Chapter 3: Dr happiness
Puzzle
Head
Chapter 3: Dr happiness
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Paul speaking at one of his live seminars
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Chapter 3: Dr happiness
You can often tell when people arent living according to their
values because theyll 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
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Chapter 3: Dr happiness
42
Chapter 3: Dr happiness
43
Chapter 3: Dr happiness
Chapter 3: Dr happiness
44
Chapter 3: Dr happiness
Chapter 3: Dr happiness
45
Chapter 3: Dr happiness
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Chapter 3: Dr happiness
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Chapter 3: Dr happiness
Chapter 3: Dr happiness
Watch Relationships
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Chapter 3: Dr happiness
47
Chapter 3: Dr happiness
ask for help when you need it, as in recovering from addiction
or concluding relationships that arent working for you anymore. It may mean that some toxic people will fall away or that
youll need to move on from your unfulfilled job.
The good news is, when you do start making changes, I bet
youll immediately feel a noticeable shift in your energy and
health improvement. Existing challenges wont feel as burdensome or they may disappear altogether. Either way, your fight
or flight systems wont be nearly as active and youll feel more at
ease and emotionally at peace, with more energy and joy as you
go through your day.
Life is Movement
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Chapter 4: Dr movement
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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 thats 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 dont pump our bodies with adequate movement, we
dont move these important fluids and we dont remove waste
efficiently from the body. This leads to lots of very common
problems!
More specifically, if you arent moving your body enough, youll
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 doesnt get enough movement, it doesnt
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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Chapter 4: Dr movement
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Chapter 4: Dr movement
Listen:
Visceroptosis 2
Visceroptosis
Visceroptosis
Chapter 4: Dr movement
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. Its the interactions here that are important.
Here are some examples of the ways in which these oscillators
interact:
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Chapter 4: Dr movement
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
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Chapter 4: Dr movement
Chapter 4: Dr movement
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Chapter 4: Dr movement
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Chapter 4: Dr movement
Chapter 4: Dr movement
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
youre 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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Chapter 4: Dr movement
Chapter 4: Dr movement
Chapter 4: Dr movement
To watch this video, please open the e-book using Acrobat Reader
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Chapter 4: Dr movement
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Chapter 4: Dr movement
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
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Chapter 4: Dr movement
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Chapter 4: Dr movement
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 youre going to do it, really do it!
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Chapter 4: Dr movement
Now that youve met your Four Doctors, its time to put all that
youve learned together and integrate your understanding about
what theyre 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 youll know that youre listening correctly to what
your doctors are saying to you by accessing your awareness of
what you feel.
Lets 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 youll 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 wont 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 bodys 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. Thats
just one of the possible sources of excessive stress on your metabolism and digestive system.
When your eating habits arent 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 doctors guidance:
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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 youre expending. Your nervous system in particular will suffer if you dont get enough rest.
In fact, poor sleep is one of the best ways to trigger your fight or
flight nervous systems. If you dont 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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Dr. Happiness
While the other doctors certainly manage stress governed by
the impact to the hormonal system, its 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 bodys hormones are so deeply connected to all of
our bodys functions, the disruption of the hormonal system
can have a broad range of effects affecting many areas of life.
Fortunately, youll 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
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, youll know when Dr. Movement
is telling you that you arent 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 youre familiar with these problems, Dr. Movement is reminding you that your body is designed to be active. To be
exact, its not just that were 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 Ive listed above.
Where Do I Start?
While each of your Four Doctors contributes to your wellbeing,
theres an important order to consulting your doctors. If your
eating habits arent all that great, youre not going to want to see
Dr. Movement first. You simply wont have the energy to follow his recommendations. Dr. Happiness wont be too helpful
here either your work may not be meeting your values, but
if you arent eating right, you simply wont have the energy to
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.
Its only when you are caring for yourself through the other
three doctors that movement can contribute to your wellbeing.
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67
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, its hard to find
the motivation to make lifestyle changes that lead to wellbeing. Its 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 lifes 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 arent 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 youre looking for motivation, you need
look no further than your legacy.
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dance. Its my therapy and Im losing that now, and I dont like
my body shape either!
I reassured her that I wouldnt take away her dream. In fact, I
said, Im 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 shed 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 couldnt believe Id given that advice to her,
because she was afraid something so simple wouldnt 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
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 shed 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
Marys story can be your story. Its 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 youll 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 youre facing in your
life and theyll 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
youll find that once youve worked with them, they really are
the Last Four Doctors youll ever need!
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 Bodys 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
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free of all refined sugars
www.AmericanWildFoods.com
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
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100% pure, natural, uncut oils that maintain the vital therapeutic potency. http://chekintosuccess.younglivingworld.com