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How to burn fat and increase energy on the go, even if you “don’t have time to
be healthy”
One simple and easy-to-implement strategy that will bring more clarity and
peace into your life promoted by Jim Collins in his latest book Great By Choice
Business and personal etiquette strategies that will “save face” while keeping
your momentum sky high!
How to optimize your health even if you travel more than American Airlines
The 3 simple steps that you must implement immediately to help turn on anti-
aging, fat-burning and energy boosting pathways
How to keep up your weight loss momentum even when you’re frequently
eating out
How to stop cravings by understanding the exact foods to eat to increase the
hormone in your body that tells your brain that you’re full and satisfied
How to obliterate the chances that you’ll ever get jet lag again
A new and profound approach to time spent waiting for your flight in an airport
The 3 most common health mistakes people make when they travel
The ultimate disease prevention and health maximization lifestyle that could
save your life
More importantly this resource is designed for you if you want to decrease your risk of
disease while optimizing your health and overall experience in life.
Over the last several years of your life, disease processes in your body could have
been triggered. The research shows that disease can be caused by a poor
lifestyle, toxic environmental factors, micronutrient deficiencies as well as
underlying intracellular inflammatory conditions (1-5). Today, you and your loved
ones are being exposed to higher levels of toxicity than we’ve ever seen before
in the history of mankind. Bio-toxins and environmental toxins infiltrate our
systems causing damage inside of our cells. This can activate disease genes
within the cells of your body. Every day tens of thousands of people that often
“feel fine”, are informed that they have a life threatening disease that most likely
started silently forming 10 or even 20 years before the diagnosis. You probably
know of someone that seemed perfectly healthy, that either dropped dead of a
heart attack or found out that they only had a few months to live. This is a topic
many of the presenters I interviewed for the High Performance Health Summit,
(including 33 of the top health, wellness, and human performance experts in the
world), delve into deeply.
Health can’t be defined by how you “feel”, it has to be determined by how you
function. The statistics show that 4 out of every 5 people will die from the
preventable diseases of cancer and heart disease. The diseases and disorders of
the 21st century are on the rise in both the adult and childhood population. This
gets people’s attention. And more and more people don’t want another pill
thrown at them to cover up a symptom. They want to look and feel amazing
while preventing disease from forming in the first place. I specialize in doing just
that, by helping your body function at or as close to optimal potential as
possible. Don’t wait until you have stage four cancer or a heart attack to take
care of yourself, and don’t assume that you’re healthy because you look or “feel
fine”. With the amount of new disease triggering factors that exist today, you
have to be intentional about maximizing your health now!
When we first present our program to executives and entrepreneurs (both male
and female) many of them say, “This New Health Model sounds great, but I don’t
have much time these days. How can I prevent disease and get in shape while
being as busy as I am?” Some of these men and women have children, others are
single, and almost everyone that I work with have high-octane lives. If you’re
reading this e-book, then you’re most likely one of those people. The question
you ask is, “How can I get into the shape of my life in the midst of my busy
schedule?”
1. The First Simple Steps You Must Take To Turn On Anti-Aging, Fat-Burning And
Energy Boosting Pathways In Your Body
Getting your body back into a state of health can be quite simple. Why get
complicated when many of the solutions are sitting right in front of you easily
accessible and free?! Many Health Participants (my word for clients and patients)
that I work with start off their customized health programs by simply:
1. Drinking Water – Drink water to actually hydrate your body and cells
versus having it pass right through you.
2. Getting Enough Rest - Maximize your sleep patterns through
understanding the rhythms and environment your brain and body need
for deep, rejuvenating sleep.
3. Moving Your Body– Learn how to exercise less than 15 minutes 2-3 times
per week without a gym. This strategy can turn fat burning, energy
boosting and anti-aging pathways on in the body.
These are really simple steps that anyone can do no matter how busy their life is.
The executives and entrepreneurs I work with that have the most demanding
schedules can follow these strategies no problem. This is the most important
step in this e-book.
One of the most common questions I get from the busy people that I’ve worked
with over the years is “How can I lose weight and maximize energy levels while
eating out so much?” If you’re like them, you have regular meetings and outings
at different restaurants. Whether you eat out every day or once a week, you can
Ask for olive oil and balsamic vinegar over sugar ridden salad dressings
I don’t recommend ordering dessert, but if you do, keep to the 3-bite
guideline, where you take 3 bites and then stop. OR share it with
someone that has a bigger stomach than you.
The Earlier The Better - Drink earlier in the evening because the later you
drink the more you deplete Growth Hormone secretion, accelerating the
aging process in the body
Before, During and After - Drink 1-2 glasses of water before you drink, 1
glass of water in between a drink and 1-2 glasses of water when you are
finished
NOTE: Even if you have to drink the water before bed, and it wakes you up
in the night, it’s better to flush it out. You’ll thank me in the morning.
The Morning After – Drink another 1-2 glasses of water upon waking up.
Examples:
o Triple Purified Gray Goose - add soda water with a lime or lemon
o Chopin Potato Vodka (Gluten Free) – add your favorite flavored Zevia
such as ginger ale and then add lime
o Organic Red Wine – try to get it as low in sulfites as possible, twist cap is
preferred
Skip the Sugar – Liquid sugar added to your drink such as fruit juice, soda
and Clamato often have high fructose corn syrup in them among other
things. This is a quick way to pack on that jiggly belly fat.
Grains – White bread, pastas and white rice turn into sugar rapidly within
the body, which can cause an insulin spike and energy crash later on.
Whether you like to hear this or not, most people I test have strong food
sensitivities to grains which can lead to an increase in fat and fatigue.
d) Fill Up! – While over eating is deadly to your health, makes you tired, and
accelerates the aging process, being satisfied is another story. In order to be
satisfied for a long period of time after your meal, you have to eat the right
types of foods. Peptide YY (PYY) is a gut hormone that tells your brain that
you are satisfied after a meal. Protein secretes the most PYY, fat and soluble
fiber secretes the second greatest amount of PYY and carbohydrates secrete
the least amount. This is why most people are quickly hungry againafter
eating a dish high in carbs. Top tips to stay full and inhibit an energy crash:
Grilled Protein (No Americano) – Grilled options such as fresh water fish,
chicken, duck or steak are always the best option over deep-fried and
breaded meats. If you do like something that is typically deep-fried you can
often get it grilled instead.
Soluble Fiber (Go Whole) – The best source of soluble fiber is from broccoli,
artichokes, dark leafy vegetables, and other vegetables such as the skin of
sweet potatoes, and green beans. This increases PYY and can keep you
satisfied for longer. To make them taste delicious, put some butter or olive
oil on it with sea salt and pepper. If you don’t like them raw than ask for
them to be lightly steamed.
In a perfect world I would have you eat out at a 5 star restaurant every meal, as
they typically have organic produce, organic meat and other minimally processed
organic food options. That’s not practical for everyone, so the above suggestions
are some of the best that you can follow to maximize your health while on the
go. You’ll notice that I didn’t really touch on how to eat out at any fast food
restaurant. This is because spending time on that would assume that I would
support you consuming this type of food even in moderation, which I don’t, as I
value your life. The last thing that I will say is to ask for sea salt to be brought
out. If they don’t have sea salt than ask for kosher salt. Those two options are
better than the nutrient depleted and neurotoxic table salt (which goes through
heavy processing and bleaching). Making your own “fast food” meals, as you will
learn in the next step, will not only be healthier for you, but will save you some
serious cash. The High Performance Health Summit is another valuable and FREE
resource you can tap into for more healthy diet strategies.
Some people have chefs that can cook all of their meals for them. They look at
having the chef as an investment as it saves them valuable time from having to
Think “Investment”
Pay off = grocery shopping was easy, food preparation was a cinch and
there was no wasted time in preparation or food that had gone bad
throughout the week.
NOTE: Over time the amount of time you invest will become less and less as you
will have an idea in advance of what you love and want to prepare.
Another less intense way to do this is to make two meals in one. You make
enough in one meal for you to have in the next.
Pay Off = Fresh food is ready any time you need it and you save an
enormous amount of time each week. It also saves your health and your
money as you won’t be eating out as much.
NOTE: You should also invest into a large set of glassware, a good
thermos to keep soup or hot food warm, and a stylish carrying bag if you
care about appearance. ;)
Step #1 (Hire)
Option 2: Use a meal preparation service. There are services that allow
you to come in and prepare several meals for the week following the
guidance of a cook or chef. Or, if you don’t have the time for this you can
purchase premade meals from these services which is typically much
better than processed grocery store foods as the meals are freshly
prepared.
Option 3: The safer option is to get someone that you know or are
acquainted with to do this for you. Ask around, you’d be surprised at
what you may find.
Example of Money Saved = If you took the 6 hours and invested 3 hours
into exercising, meditation, yoga or relationships. And the other 3 hours
into making more money with your job or your business… depending on
your hourly rate, you’d be up by a long shot. Plus, over time your health
would skyrocket, you would think more clearly, have more energy which
What could you do with an extra 3-9 ½ hours per week? What about an
extra 6 to 8 hours per week? By systematizing your food preparation, you
save an enormous amount of time and money. Beyond this, you get to
control the quality of food you eat, and you know exactly where it comes
from. Where most restaurants use conventional, steroid and hormone
ridden meats, you could be consuming organic, free range or fresh water
meats and organic pesticide-free vegetables!
4. Business And Personal Etiquette Around Food And Functions To ‘Save Face’
While Keeping Your Health Momentum Sky High
Business Meetings
Option #2: If you are going out to a restaurant that a client or friend picked
out and you have the luxury to speak to the host in advance, it’s good to pre-
frame something like, “Just so you know, I’m staying away from foods that
I’m sensitive to, so I may not be able to have everything on the menu.” This
way they typically won’t offer their advice on what they feel are the best
dishes. They also won’t be surprised if you ask the waiter to substitute one
thing for another, which can come off in different ways to different people.
Business Event: This is easy. Typically there are a lot of people at these types
of functions. Prior to arrival pre-frame and let the host know the “food
sensitivities” you have. Say something like, “… I have sensitivities to grains
and sugar, so I was wondering if there were any other options along the lines
of…” Be solutions-oriented and refrain from talking about all the foods you’re
avoiding unless you have a severe allergy.
If you’re going to an event and you can’t talk with the host, often you can
politely ask the waiter or waitress to accommodate and they will.
Eat Before You Go – You may be tempted to suck down some delicious
disease causing treats if you don’t fill yourself up with the “good stuff” before
How To Handle Food Pushers – Coming face to face with a “food pusher”
typically happens at social events with friends and family moreso than it does
at business functions. A food pusher is someone that tries to get you to
“taste” either the food they made or the food they are eating. It’s usually
followed by them staring at you as you go from one bite to the other all bug
eyed, waiting for a response. I know you know what I’m taking about. LOL.
Best Responses:
“Yah, it looks great! I would love to but I am quite full right now, thank
you.”
“I’ll tell you what, if there is any left at the end of the night, why don’t
you save a small piece for me.”
They will most likely forget about it, but if they do leave a piece for you,
when you get home, throw it out. This way, you’re still being polite but you
don’t compromise your fat burning and energy pumping momentum.
Health Strategies For People That Travel More Than American Airlines
Frequent domestic or international air travel can definitely leave a mark on your
health and slash years off your life. Here are the 3 most common mistakes
people make when traveling:
1. The Internal Raisin Effect: It amazes me whenever I’m flying first, business or
economy class the amount of alcohol, coffee and lack of water that gets
consumed by the people around me. Per every 3 hours of air travel you lose
1.5 liters of water out of your organs, blood and skin. That’s the equivalent to
A. Learn the strategy behind how to drink water so that it hydrates your cells
versus passing through your body. Also learn the exact amount of water you
should be drinking per day.
B. Super hydrate before you get on the plane with 1-2 eight-ounce glasses of
water. Save your alcohol and coffee for when you’re not having one and a
half glasses of water being sucked out of your body per hour. Drink one and a
half to two glasses of water per hour of flying. One standard airline cup holds
between 5-8 ounces of water. If it looks on the small side, consider it the 5-
ounce glass and drink 2-3 glasses per hour. Upon arrival at the airport drink
another 1-2 ounce glasses of water. You will be amazed at how good you
feel!
1. To avoid hitting the stewardess button every other second to get water,
ask for a bottle. If you’re polite they usually give you a full or ½ a bottle
free of charge.
3. Because you will be going to the bathroom a little more than your fellow
“raisin brains” ;), it is easier to get an aisle seat versus a window seat.
2. Super Toxic Airline Food: If you’re flying economy class, when it comes time
to eat, they bring out a steamy hot commercial meal inside of a plastic or
1. It’s ideal to bring your own food on the plane if you’re flying domestic
(some international flights you can do this as well). If you can purchase or
pack a meal and snacks that would be great. For more ideas as to how
you could do this with ease for all domestic and even some international
flights please see the checklist below in step 6.
2. If you are flying economy and you are hungry and without any food, eat
the portion of the food that isn’t touching the plastic, paint or metal.
3. Keep a small bag of chia seeds and nuts in a bag either in your purse,
briefcase or carry on. Chia expands 10 times its size inside your stomach
and is full of fiber and healthy omega-3 fat, which increases satiation.
Nuts are a good source of protein, fiber and fat, the very things that
increase PYY, which will make you feel satisfied.
By properly hydrating your body, being careful not to consume toxic airline food
and following the top sleep strategy while traveling you will find that your energy
will start to skyrocket and the jet lag you used to get will most likely dissipate
into nothing.
Jim Collins the author of “Good to Great” and "Great by Choice", studies the
most effective executive companies and leaders in America and says that every
great leader needs "white time". This is time where your cell phones, computer,
television and other devices are turned off and you're just spending time by
yourself, thinking about life and working without interruptions. Jim Collins states
that the best and most effective leaders created "white time" throughout their
week. What better place to create this time than at the airport? Bear with me
here… I know what you’re thinking.
Solutions:
2. Use The Airport As Your “White Time” - Stretch & Move Your Body! – “Are
you kidding me? You want me to full out exercise in the airport?” LOL. No,
I’m not saying that, but what I am saying is that you should use the time that
you’re waiting for your flight to shut the technology off in your life so that
you can move your body a little and focus on you. Get up and stretch your
hamstrings, quads, calves, chest, triceps, etc. Stretching releases endorphins
and can give your body a little boost of Growth Hormone that has anti-aging
and fat burning effects.
I usually stretch for 20-30 minutes at airports. Let your mind go, release
yourself from the tensions of the day and think about the more important
things in life. Download “Holosync” by Centerpointe or “Focus” by
Awakened Minds, Inc., which are “white noise tracks” that help your mind
focus. When you turn these tracks up loud enough they also block out the
surrounding noise of the airport (***this also comes in handy on the
airplane***). This way you can stay focused on yourself, what you’re
thinking and maximize your “white time”.
* NOTE: Listen to the “white noise tracks” on your cell phone and set your
alarm. The alarm will interrupt the track so that you don’t miss your flight.
NOTE: When on a plane I stir this into my water, or shake it in a bottle with
water with a few drops of stevia. I usually don’t have a problem using this
strategy on international flights.
Toxicities and micronutrient deficiencies create disease from the inside out.
Since World War II there have been over 100,000 new toxins and chemicals that
have been brought onto market. Many of these toxins bio-accumulate inside of
your body causing major health challenges. One hundred years ago, we didn’t
have this problem. Now, we are being exposed to environmental toxins at higher
Toxicities and micronutrient deficiencies cause disease, but who cares? I do,
because they lead to increased oxidative stress or inflammation intracellularly.
This promotes the expression of disease genes in your cells that can cause
cancer, neurological disorders, cognitive impairments, heart disease, diabetes,
thyroid dysfunction and the list goes on. These diseases often start dozens of
years before they surface. When you start getting symptoms such as headaches,
decreased immune function, fatigue, weight gain, aches and pains etc., you go to
a traditional doctor and what do they give you? Typically it’s a drug. They treat
the effects or the symptoms to mask the cause of what’s really going on. It’s like
taking out the batteries to a fire alarm over your bed and not addressing the fire
silently forming downstairs.
TEDMED is a forum that brings the most brilliant minds in healthcare together to
talk about what they believe the future of healthcare looks like. Every year that
passes one of the experts all agree that the future of healthcare is going to be
founded in creating systems for the patient around “behavioral change” or what
I call “lifestyle change”. Why is this the future of healthcare? Because if you
teach a man to fish, you feed him for a lifetime. When a person adopts a disease
prevention lifestyle, it decreases the emotional and economic burden for the
individual, community and world.
I believe that you can prevent diseases that may be silently developing in your
body right now. It starts with a decision. I have dedicated my life to changing
healthcare systems globally. But it starts with educating you. This is why I
invested the days that I did in writing this e-book. And this is why I want you to
invest some time into your health each week, learning about what you can do to
prevent disease and maximize your health! All I’m asking you to commit is 15
minutes per week. My promise to you, is that I’ll perform through giving you the
most cutting edge, applicable and transformational information. Are you in?
Even if you’re busy, even if you travel more than American Airlines, even if you eat out at
restaurants every other meal, you can still maximize your health for the rest of your life! All
you have to do is follow through with the simple strategies outlined in this e-book and in the
interviews provided in the High Performance Health Summit.
1. Preetha Anand et al. Cancer is a Preventable Disease that Requires Major Lifestyle
Change. Pub Med July 15th 2008
2. Doris J. Rapp. M.D. Our Toxic World. A Wake Up Call. Chemicals Damage Your Body,
Brain, Behavior And Sex. 2009
3. Christian, P; Stewart, CP (2010 Mar). "Maternal micronutrient deficiency, fetal
development, and the risk of chronic disease". The Journal of nutrition 140 (3): 437–
45. doi:10.3945/jn.109.116327.PMID 20071652.
4. Pall PhD., Martin L. (2009) Explaining Unexplained Illnesses, Informa Healthcare Inc.
New York, New York.
5. Kathlene M. Et Al. (2002). “Vitamins for Chronic Disease Prevention in Adults.”
Journal of American Medical Association. 2002;287(23):3116-3126.
doi:10.1001/jama.287.23.3116