Maintenance is the Best Strategy for Health and Longevity. Ok! Makes sense, but What the Hell Does That Mean?

“If you do not take care of your body, where are you going to live”

Everybody knows that they should exercise and eat properly. Sadly, for many reading this article, that represents the sum of their understanding of health maintenance and strategies for longevity. As much as we acknowledge that staying healthy may require a little work, it has been my clinical experience that for many, this is as deep as it goes. After 47 plus years of practice, I still find it ridiculously confounding that the majority of us will spend more money per month on our cell phones than we do investing in any form of upkeep for our bodies. In western society, we have been conditioned to approach health maintenance from the perspective of symptom-based awareness triggering intervention. What I mean by this, is the attitude that “If I feel Ok, I must be OK.”  Or conversely, “If I feel bad, I must seek out an appropriate intervention (treatment).” There is very little real estate in today’s health care landscape devoted to staying healthy. In fact, approaches towards health maintenance seem to be pretty much limited to diet and exercise. As I hope to demonstrate, this is like having a 10-speed bike and using only two speeds. The tools are available, but we just aren’t using them.  The concept of health itself, much less thoughts of reasonable strategies for its maintenance, confounds health care providers and boggles the average Joe. To understand the idea of maintenance better, we must start by identifying what is essential to this existence called life and then determine how to best influence those processes to build a stronger and more resilient species. It is here that the foundations for health and longevity are found. That is what I hope to unpack in this article 

The human body is a magnificent machine with the average adult body containing between 30-40 trillion cells, each executing a defined role but working in unison under an overarching intelligence with one goal, to keep you alive. Although it has rarely happened, some authorities state that we have the capacity to live for 120-140 years. (The oldest person ever whose age has been independently verified is Jeanne Calment (1875–1997) of France, who lived to the age of 122 years and 164 days.) Well, if we are supposed to live that long, why does average life expectancy sit at around 80, with some indicators pointing to this as being the highwater mark for life expectancy for the foreseeable future. In fact, in so many ways, in the space of 50 or so years, we actually appear to be getting progressively sicker while devolving as a species. 

If you take the time to scan the wellness horizon for clues, it is difficult not to see potential in a prediction that extinction is more than a potential reality before the turn of the next century.  As this article is directed towards a more mature crowd, look at the health profiles of our aging population. Most seniors today consume at least 2 prescription medications in the belief that drugs are what is required to allow life to continue. (Specifically for those 60-79, a large majority (81%) use one or more medications, and 52% use three or more, according to Statistics Canada.) According to the article: “Canadian Pharmacare Looking Back, Looking Forward by Morgan and Daw, (2012) “total spending on prescription drugs in Canada grew from $3.5 billion in 1980 to $27.2 billion in 2011. Does that mean that the average Canadian became 7.35 times sicker over that 31-year period? Let me crystalize this a bit more.  In 1980 there were 37,000 doctors in Canada. In 2022 there were 96,000 doctors. At that same time, the population in Canada went from 24.5 million people to 39 million. Can you sense the insanity it this? During the above period the population did not even double, yet there were essentially three times as many doctors. Looking at the broader picture here, if you extrapolate this out over the next 50 years, chances are, none of us will be around, except perhaps the doctors! Now, I am sure that most of those consuming medications are doing so, in one way or another, to enhance or protect their health, believing that the medication is doing the right job, and in fact I believe it is. Where it becomes a bit of an oxymoron is that often, medications are used as a panacea to allow the continuation of destructive behaviours that caused the problem in the first place. The attitude being, if I take my meds, I can drink and eat what I want while avoiding  the curse of exercise and a health directed lifestyle and somehow miraculously live a long productive life.  The “prescription” is consciously or unconsciously seen as kind of a “get out of jail free card.” You don’t have to go deeper than this to see it for what it is; a sure-fire recipe for disaster as those who approach health in that fashion are in fact, blindly setting the stage for more serious illness and in all probability more meds (there-in lies the insanity). Now, following along the same line, lets change gears for a bit. In a 2024 work entitled: “Association between prescription drugs and all‐cause mortality risk in the UK population”, the authors, Morin, Rolland et.al. do a deep dive into the relationship between the use of prescription medications and premature death. In the article they acknowledge that some medications appear, in condition-specific circumstances to enhance life expectancy and that is excellent, but they concede that number to be relatively small. To quote the authors: “In this work, we examined the impact of the top 406 prescribed medications on overall mortality rates within the general population of the UK. As expected, most drugs were linked to a shorter lifespan, likely due to the life‐limiting nature of the diseases they are prescribed to treat.” At first blush this makes perfect sense, as the patient was hopefully correctly diagnosed and the appropriate medications prescribed to treat the condition. But what about the “shorter lifespan part”? Where is the end-game benefit here? Sounds to me like medications are given to treat symptoms, but in the fullness of time, the final results still suck! You stay unhealthy and die before your time. Having acknowledged this, I am not at all saying stop taking your medications, that again would be insanity. What I am suggesting is that in many cases and circumstances, the failure to explore reasonable health enhancing solutions to allow you to naturally regain vitality and well-being is nothing less than self-sabotaging negligence. Ponder this…even better than treating a health deficit, wouldn’t the adopting a program of ongoing health monitoring and maintenance make more sense and create less collateral illness, while providing better quality of life and an enhanced sense of wellbeing? Sounds like a reasonable idea to me, but it is here that we run up against the walls of uncertainty and the unknown. The big question becomes: what is the magic formula for maintaining health and enhancing vitality, and how do you implement it? This is the elephant in the room. 

As alluded to in the above, to get to the point of developing a strategic gameplan for maintaining health, we must first establish its determinants.  When you drill down deep enough (and independent of critical insult), it becomes evident that the health of any organism must be a direct reflection of the functional integrity of those core features and processes that together make and keep us alive. I believe that it is here that we also find the determinants of vitality and our longevity potential. I am talking about the stuff that we can’t survive without, that keeps us alive and in doing so, inevitably impacts health. This subsequently led to me isolating “The Five Key Elements of Life,” which we have discussed at length in previous articles. They include fuel, fluid, oxygen, the elimination of waste, movement and finally reproduction. (We will take reproduction out of the mix, because as critical as it is to the survival of the species, it is not a life-determinant.) Quite simply, if you take any of the other five factors out of the life-equation the result is death, and even when one or more are compromised, the outcome over time is disease. Logically then, in isolating the most expeditious avenues for positively influencing their capacity for repair and resilience, you can inevitably impact the quality and duration of life expectancy. In establishing how to influence these prime movers most effectively, this knowledge should then reasonably provide the best path to impact health and with that vitality (energy production),  for it is here; with the quality and quantity of the energy we produce that we dial in the prime influencer of health and longevity. 

At the heart of it all, what I uncovered turned out to be a simple equation:

Energy production= quality of operational efficiency. This process, not the absence of disease defines health.

There can be no exploration of the genesis of health maintenance and longevity, without drilling deep to the core element of what defines, creates, and supports human existence. That magnificent physiological process called life, which started 3.7 billion years ago is still, as it was then, nothing but intelligence directed energy. When we impact the sources of that power, we directly impact the quality and health of the organism. The more substantial the magnitude and efficiency for energy production, the better the organism functions, and with that, the greater the capacity for fighting off disease and repairing from injury. The most fascinating thing about this approach to health is that all the elements you are about to examine can be influenced naturally. Each has the capacity to be impacted to improve energy metabolism, influence overall vitality, quality of life and ultimately the way we age. Conversely, when any of the elements are compromised, the outcome will inevitably be sickness. As you will see, managing these core influencers efficiently provides the best anti-disease, health enhancement, and effective ageing strategy you will find. 

Let’s now examine what are the critical components of life without which death is inevitable. In my book, “The Un-Diet Diet”, I go into detail on these various processes but let me summarize them for this writing. The five key features of being alive include:

• Reasoned food management

• Optimal fluid intake 

• Functional breathing 

• Efficient elimination of wastes and toxins 

• Sound and purposeful movement

Purposeful Movement

The links between movement, health, and longevity are irrefutable, but, sadly, most health professionals ignore their importance. Human beings are magnificently engineered thinking machines that have evolved over millions of years, with one overarching purpose: to move. All facets of our existence and evolution have depended upon our ability to creatively fabricate game plans for survival and then successfully execute them. This has been predicated upon the efficiency of our movement. No movement, no survival. We are and always will be creatures of movement. My research has demonstrated that the true benefits to health from activity are not found in random sporadic periods of activity such a period of daily exercise, but rather, in a system of consistent, purpose driven movement. This stimulates the functional efficiency and vitality of the human organism best. “Purposeful movement” is intention-driven physical activity designed to activate with consistency, a cascade of neural and physiological processes that are critical to life, health, and repair. In other words, movement is what fires up the machine, maximizes the efficiency of energy production and keeps it clear of toxins and waste.

The human body has been perfectly crafted over time to sustain a life of consistent movement punctuated by brief periods of rest during the waking hours. In fact, from a purely anatomical perspective, the human skeleton was never designed to sit for extended periods. As research shows, prolonged periods of sitting and inactivity are responsible for the recent explosions of many lifestyle-related diseases. 

I don’t want to bore you with the science but understanding how the body functions to metabolize fats provides critical insight into why movement is I believe, more  important than diet. Purposeful movement stimulates a cascade of biological processes which are critical to health. For example, lipoprotein lipase, which is responsible for breaking down triglycerides, is dramatically reduced during periods of inactivity. Science has found this reduction in metabolic function to be a massive contributor to the development of obesity. Conversely, lipoprotein lipase production, which is stimulated with movement, raises the metabolism (the breakdown) of fats. As noted in the work of Dr.  Jean Vernikos, the most common yet effective activity for initiating this process is found in the simple act of standing up from a seated position. It starts a domino effect of chemical actions within the body that are designed to prepare you for imminent movement. Lipoprotein lipase is an enzyme that attaches to fat in your bloodstream and transports it into your muscles to be used as fuel. So, by simply standing up, you actively help stimulate your body to burn fat for fuel as it prepares to supply the energy demands of the intended movement.” In an article published in the Canadian Medical Association Journal by Warburton, Nicol and Bredin, the authors conclude: “We confirm that there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis) and premature death.1 There is growing documentation supporting the fact that movement through improving systemic function alone helps to prevent many diseases. Imagine if movement became a prescription medication with a fee attached to it? It would become the single most suggested remedy among health care providers across the board, with the worst anticipated side effect being the need to purchase better footwear.

From a purely evolutionary perspective we are a machine with essentially three purposes: to think, to survive and to reproduce, with each of these core functions critically impacted by movement... full stop. All other life processes are designed to support those three core components of existence. The creation of health and vitality are also a reflection of the body’s efficiency in these same three areas. So, this raises the questions: What strategy would provide the greatest supportive benefits for these processes?   What serves to enhance genetic expression, protects the organism from untimely breakdown and disease while maximizing neural and biochemical efficiency? The answer is found in consistent systematic and purposeful movement.

Functional Breathing 

We breathe twenty-three thousand times per day. Human lungs breathe in and out about 2,100 to 2,400 gallons (8,000 to 9,000 litres) of air every day, and the total length of the airways running through the two lungs is approximately 1,500 miles (2,400 kilometres). The two lungs together contain three hundred to five hundred million alveoli at the end of the tiniest of airways, and this is where the oxygen/carbon dioxide exchange occurs. You can survive three days without water and forty days with no food, but most of us would be dead in three minutes without oxygen, as it is the most important element to our survival.

When you breathe in, the muscle on the bottom of your ribcage, called your diaphragm, contracts, and draws the lungs downward, allowing them ample room to expand. Other muscles between your ribs, called the intercostals, contract to pull your rib cage upward and outward. As the lungs expand, air is sucked in through your nose and mouth and travels down your trachea into your lungs. After passing through your bronchial tubes, the air finally reaches the air sacs (alveoli) where oxygen is diffused into the bloodstream. At the same time, carbon dioxide travels into the air sacs from the blood and is expelled as you exhale. On average, around 70 percent of all metabolic toxins are released from the body through our breath, so the better we breathe the more efficiently and effectively we detoxify and expel waste from our system. 

Due to lifestyle, infirmed health, stress or just laziness, most of us use little more than the top one-third of our lungs when breathing. Tidal volume (the amount of air displaced between normal inspiration and expiration) is usually half a litre, and total lung capacity is up around five or six litres depending on the size of the person. So, in essence, most of us are only using about 10 percent of potential lung capacity for normal breathing. As we age and become more sedentary, much of this lung capacity can become functionally reduced. This is further complicated by factors such as weight gain, chronic lung dysfunction associated with smoking, the exposure to air pollution, etc. Add to this, poorer levels of conditioning also often associated with getting older or having resident mobility issues, and you have a recipe for impaired lung function and diminished tissue oxidation. 

It has been my experience with people over the age of fifty, that the above-mentioned reduction in respiratory function is usually found in combination with progressive decreases in activity and chronically shallow breathing, which of itself can be a major contributor to poor health. There are various causes of breathing impairment, none of them good, and many that can be improved with the proper rehab strategy which I provide in the program.

Shallow breathing, which is also referred to as chest breathing, and is characterized by an increased number of breaths per minute as well as a decrease in the volume of air consumed with each cycle of respiration. There are various causes, including trauma, asthma, chronic obstructive pulmonary disease (COPD) infections, inflammation in the airway, obstruction in the breathing passage, anxiety, stress and more. More importantly when dealing with an individual who is aging, it is often a devastating by-product of a sedentary lifestyle. 

Most people aren’t even aware that they are chronically shallow breathing or that they may be weakening their lungs in the process. The negative ramifications are usually insidious, as are the implications to health that often stem ensue. The broader and more serious impact of the process is found in the progressive decrease in tissue oxygenation. Like a motor starving for gas, general performance is impacted. It is often an insidiously progressive breakdown where the patient remains unaware of the damage until it is evidenced by the development of disease. This adversely impacts energy metabolism (no gas, no horsepower), which means the machine starts to run more sluggishly. The fallout over time can be tragic to overall health and well-being and can be a major contributor to the development of other disease. 

It is not difficult to understand how any living tissue can be sensitive to oxygen deprivation and is therefore negatively impacted by the effects of shallow breathing, but you may be a little surprised at just how broad that reach is. The following is a list of physiological activities and functions most impacted by oxygen deprivation resulting from shallow breathing:

• Brain function

• Disturbed sleep

• Weight gain

• Decreased immunity

• Neurological function

• Neck and shoulder pain

• Headaches 

• Cognitive function

We all know that breathing is important, but what functions does oxygenation specifically perform in our bodies? Oxygen is a necessary component in every chemical reaction that is part of human physiology. It nourishes the cells by providing the fuel needed to metabolize carbohydrates. It facilitates chemical transport to break down and eliminate waste products and toxins. Oxygen is pivotal in regulating the pH of body chemistry, and it also stimulates efficiency in the immune system. 

There are dozens of studies that support the use of deep breathing for the positive influence it has upon the nervous system, in stress and anxiety management as well as the physical impacts noted prior. I am going to teach you that increasing lung efficiency even just a few percentage points can improve your health, aid in weight management and enhance general vitality. A lot of that change will come from doing nothing more than simply revisiting what it means to breathe naturally and in accordance with how evolution intended us to use our lungs.

The next time you observe a newborn baby as they sleep, take note of the way their whole body is breathing and how the components of respiration are connected. Their back, tummy and chest move together in perfect harmony as each breath is perfectly executed. Through the routines in the program section of the book, I will help you maximize your breathing efficiency.

Cardiovascular and digestive function, muscle tension, lymphatic efficiency, mental clarity and even how we age are all impacted by the quality of our breathing. The broader health benefits can be quite eye-opening. In a 2013 article entitled “Breathing Exercises Help Veterans Find Peace after War,” Brooke Donald discusses a study on yogic breathing done by Emma Seppala with military veterans suffering from post-traumatic stress syndromes. It found that the use of specific breathing strategies substantially reduced symptoms long-term for many of the victims.2

When performed consistently, effective breathing techniques have been shown to positively impact physiological functions on almost every level from digestion, blood pressure, the effectiveness of the immune system, as well as mental health and sleep. Even pain management and the discomfort associated with chronic degenerative arthritis have been shown to be positively impacted by the breathing techniques I am going to share with you going forward.

Controlled breathing activates the parasympathetic nervous system, which is responsible for calm and relaxation. It is a simple fact that techniques that maximize our capacity to breathe effectively will positively influence health and healing.

In a ground-breaking paper by Russo, Santarelli and O’Rourke entitled “The Physiological Effects of Slow Breathing in the Healthy Human,” the authors examine the broader physiological effects of controlled breathing on the body. “There appears to be potential for use of controlled slow breathing techniques as a means of optimizing physiological parameters that appear to be associated with health and longevity, and that may also extend to disease states,” they write. They go on to remark that “The act of controlling one’s breath for the purpose of restoring or enhancing one’s health has been practiced for thousands of years amongst Eastern cultures.”3 Pranayama” is a Sanskrit word that loosely translates to “control of breath”, is a well-known ancient practice of controlled breathing. It is often combined with yoga or meditation for its spiritual and health-enhancing benefits. Various forms of pranayama can be performed at varying rates and depth. In an article posted on the Healthline, author Kirsten Nunez notes that “According to research, pranayama can promote relaxation and mindfulness. It’s also proven to support multiple aspects of physical health, including lung function, blood pressure, and brain function.”4

As humans we tend to assume that breathing is a normal and natural phenomenon and, as such, often ignore the broader impact to health. Perhaps one of the most important and yet overlooked benefits of proper breathing is that it helps to regulate the acidity of the body. Negative changes in that acid balance, which may lead to a condition called acidosis, can contribute to disease, and accelerate the ageing process. As I have mentioned, there are many real dangers to health from chronically shallow breathing, but some of the most devastating lie in the resultant effects of acidosis. 

With our ever-aging population, we are seeing the potential for acidosis climb, due to the body’s failure to adapt to today’s flood of acid-inducing challenges—diets high in sugars and refined carbohydrates, emotional stress, poor sleep patterns and a sedentary lifestyle all contributing to the process. Although actual blood pH will rarely change substantially, the delicate balance within the cells and intracellular space appears to be much more susceptible to subtle fluctuations. There is evidence that this contributes to adverse cellular metabolic changes, disruption of enzyme function, and very importantly, the potential loss of insulin sensitivity. When in a state of acidosis, the body tends to hold on to excess fluids as it attempts to neutralize a rising acid imbalance, and this can directly impact capacity for weight loss. I believe that this is a reason that people lose water-weight when they start just about any traditional diet program. As the removal of sugars and other inflammatory foods immediately starts the process of neutralizing body chemistry, the need for excess fluids to combat and neutralize the acidic environment is reduced.

To stop shallow breathing, practice diaphragmatic (belly) breathing by placing one hand on your belly and the other on your chest, then inhaling deeply through your nose to make your belly rise more than your chest. For persistent shallow breathing or breathing issues, consult a healthcare provider to identify and treat the underlying cause. Lifestyle changes like improving posture, managing stress, getting regular exercise, and avoiding pollutants can also help improve breathing patterns. There are multiple techniques to improve respiratory function and lung capacity, but my favourite is found in the simple process of “Box Breathing”. Traditionally used as a functional relaxation strategy, I have found real clinical effectiveness in helping to reverse chronic shallow breathing. It is performed as follows:

How to do Box Breathing

1. Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

2. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

3. Step 3: Slowly exhale through your mouth for 4 seconds.

4. Step 4: Wait for another 4 seconds before you breathe in again.

I suggest that you start the program as directed above twice per day. Over the next 4-6 weeks I have patients raise the count to 5 or 6 seconds to potentially further improve lung capacity and oxygenation.

Optimal Fluid Intake

It is safe to assume that anyone reading this has at least some appreciation for the importance of water to life. The human body is made up of about eleven gallons (forty-two litres) of water, which accounts for between 50 and 70 percent of body weight. Your blood is 85 percent water, muscles 80 percent water, your brain 75 percent water. Even your bones are 25 percent water. All of this illustrates the important role that water plays in our lives. So, for the most part we are just large moving bags of fluid. What you may not know is the direct correlation between fluid intake to health, vitality, and energy production. Water has been known as a key component of well-being for ages. We are all aware that we must drink as part of life, but few individuals understand the astounding health implications associated with optimally hydrating the body.

When it comes to health maintenance, we are going to use water for all its cleansing, energy producing, detoxifying, weight loss and healing properties. It is a key to health and wellness and one of the most overlooked necessities of life and health. In short, when we are thirsty, we know that we must drink. Beyond that, most of us don’t give it much thought.

According to an October 14, 2021, article called “Dehydration” that was published on the Mayo Clinic Patient Care & Health Information website, “As you age, your body’s fluid reserves become smaller. With that, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems are compounded by chronic illnesses such as diabetes and dementia, as well as using many medications. Older adults also may have mobility problems that limit their ability to readily obtain water for themselves.” The report goes on to note that “People with chronic illnesses such as having poorly controlled or untreated diabetes puts them at high risk of dehydration. Kidney disease also increases your risk, as can diuretics that increase urination. Older adults commonly become dehydrated during minor illnesses such as influenza, bronchitis, or bladder infections.” I am sure that you have noted that even having a cold or sore throat makes you more susceptible to dehydration because you’re less likely to feel like eating or drinking when you’re sick. 

I firmly believe that one of the major contributors to the development of chronic disease is the fact that few of us optimally hydrate our bodies. Dehydration does not have to be severe to contribute to health problems. Moderate levels of dehydration over time can create metabolic stress that may lead to ill health.

Research has shown that even mild dehydration adversely affects cognitive performance and increases fatigue. Some of the common side effects associated with dehydration include low blood pressure, weakness, dizziness, and increased risk of falls. Is this ringing any bells? In an article published on the Cognitive Vitality website, Dr. Betsy Mills notes that “Just a 2% drop in body water levels has the potential to result in a small but impactful shrinkage of the brain, sufficient to impair coordination, decrease concentration, and slow thinking.”5 If this sounds a lot like some typical signs of getting older, you are right. In a 2013 study published on the Medical Daily website, John Erikson wrote that“[Seventy-five] percent of the American population fall[s] short of the 10 daily cups [of water] prescribed by the Institute of Medicine.”6 One thing is unequivocal: Dehydration is a more common and serious health concern than most of us understand, and is especially so among the elderly. 

Let’s look a little closer at some of the clinical aspects of dehydration along with the health benefits associated with proper fluid consumption, (hydration).

Impacts mood and cognitive function: If you are dehydrated, even mildly, your mood and cognitive function may suffer.  In an article taken from the Imran Fayez MD website, the author Dr. Fayez notes that studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and demonstrate difficulty with math computations. Prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years.7 You may be surprised to learn that even seemingly minute levels of dehydration can negatively impact short-term memory, precipitate negative mood changes, and alter concentration and reaction times.

Reducing fatigue:  Although water does not provide energy in the same way as carbohydrates and fats do, it plays an important role in the energy transformation process. Water is the medium through which all energy reactions take place. If you become dehydrated you will eventually become lethargic, may experience cramping, and your endurance and strength suffers. Athletes who become dehydrated often experience reduced performance in the days following periods of exercise-induced fluid loss. Mild dehydration is also one of the most common causes of daytime fatigue. I have found it surprising, the number of my patients who suddenly feel more energetic after doing nothing more than hydrating properly.

Helps in weight loss: In work published in the journal Frontiers in Nutrition, author Simon N. Thornton found that “Increased water intake is associated with loss of body weight via two mechanisms, decreased feeding and increased lipolysis.” The reverse also appears to be true. “Mild, but chronic, hypohydration is correlated with increased body weight and its attendant dysfunctions.”8 In a Healthline article published in December 2020, Adda Bjarnadottir, a registered nurse, notes, “Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lb.) over a 12-week period.”9

Water can suppress appetite naturally and increase the body’s ability to metabolize stored fat. Yup! Drinking water can help us lose weight! A study published in the Journal of Clinical and Diagnostic Research in 2013 by Vinu A. Vij and Anjali S Joshi found, “The decrease in body weight, body mass index and body composition scores of overweight subjects at the end of study period establishes the role of water induced thermogenesis in weight reduction of overweight subjects.”10 In plain English: They lost weight. 

As well, water:

• Helps us feel full, so we potentially consume fewer calories.

• Speeds up our metabolism marginally but is a good replacement for other liquid calories.

• Flushes out fats and toxins.

• Improves bowel function and reduces constipation.

• Gets rid of wastes through urination, sweating and bowel movements.

Studies have shown that a decrease in water intake could cause fat deposits to increase. On the other hand, raising the amount of water we consume can reduce levels of fat deposits. This is thought to occur because a reduction in water decreases the efficiency of the kidneys, which results in some kidney functions being shunted to the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for fuelling the body. Therefore, in a state of dehydration, the liver metabolizes less fat while being forced to perform functions normally taken care of by the kidneys. This then can result in less stored fat being burned and a reduction in weight loss potential. As mentioned, water is critical in helping our liver convert fat into usable energy. 

Reduces fluid retention: Many of us seem to be constantly fighting the bloated feeling associated with fluid retention. Surprisingly, failure to drink enough is often a major cause. The body perceives dehydration as a threat to survival, which triggers a series of protective physiological functions. It begins by holding on to every drop of available fluid in case rehydration is not imminent. When this happens, water gets stored in extracellular spaces (outside the cell), which can contribute to swollen extremities (feet, legs, and hands).

According to a study by the Centre for Disease Control and Prevention in Atlanta, “Forty-three percent of the North American adult population drink less than four cups of water a day, with seven percent reporting they don’t drink any water at all.” This is a death sentence due to the strain that dehydration levies on the life-supporting systems in the body. As mentioned, if we don’t drink enough, kidney and liver functions can be impacted. These organs can potentially become overwhelmed with concentrated waste and toxins, which could lead to the increases in circulating toxins. Instead of excreting water and waste products, our body further retains existing water to dilute concentrations of toxic metabolic by-products. This is a major contributor to water retention and is reflected as weight gain. At first blush it may seem a little odd, but one of the best ways to get rid of excess water is to increase water intake and flush out the accumulated toxins.

Helps build muscle: Water transports nutrients such as protein to our cells and removes waste from the body. Water also helps in the synthesis of protein and glycogen, which are critical to muscle metabolism. To move and flex our muscles, we need water. If our body is dehydrated, the muscles will be deprived of electrolytes and cramps will often result. Without the proper water and electrolyte balance, muscle strength and control will also be impaired. It is essential that we stay hydrated if we want to build muscle and experience optimal performance whether in the gym, on the golf course or just puttering around the house.

May be linked to cancer and heart disease: In a study posted in the Journal of Clinical Oncology entitled “Water Intake and Cancer Prevention,” the authors note: that there is some compelling research showing a link between higher levels of water intake to a lower risk of certain types of cancer, such as bladder, breast, and colon-rectal cancer.11

Even the risk of fatal coronary heart disease has been linked in part to water intake. In a 2019 article published in PubMed by Watso and Farquhar, the authors reveal that “Observational studies have linked habitual low water intake with increased future risk for adverse cardiovascular events. While it is currently unclear how chronic reductions in water intake may predispose individuals to greater future risk for adverse cardiovascular events, there is evidence that acute hypohydration impairs vascular function and blood pressure (BP) regulation.”12

Our bodies also need water for blood circulation, various metabolic processes, regulation of body temperature and waste removal, which are all important components of health maintenance, and critical to maintaining an ageing body. 

There is no consensus on the amount of water required daily for optimum health, as there are variables such as age, size, activity, medications, co-morbidities, temperature, diet, levels of physical conditioning as well as numerous other more subtle impactors of hydration that could have a bearing on an individuals optimum fluid intake. It has been my experience that 10-12 eight-ounce glasses would provide a reasonable level of hydration for the average person 55yrs. plus, independent of special needs circumstances such as exercise, extreme heat, illness or other various contributors to the potential for dehydration. I personally aim for 100 fluid ounces of fluid per day spread out across the day but ending two and one-half hours prior to retiring for the night, thereby minimizing the potential for sleep interruption. Water is critical for almost all bodily functions, with the efficient elimination of wastes and toxins being among the most important.

Efficient elimination of wastes and toxins (Detoxification)

Detoxification is controversial. Traditional medical practices often disregard it as unscientific and say there is little or no evidence to show effectiveness. On the other hand, holistic and alternative healthcare providers applaud the health benefits and incorporate them regularly as part of a healing strategy. So where does the truth lie? The Merriam-Webster dictionary defines the process of detoxifying as the following:

1. A: to remove a harmful substance (such as a poison or toxin) or the effect of such from the body.

B: to render (a harmful substance) harmless.

2. To free (someone, such as a drug user or an alcoholic) from an intoxicating or an addictive substance in the body or from dependence on or addiction to such a substance.

3. To neutralize.

The body eliminates toxins through the liver, kidneys, intestines, lungs, lymphatic system, and skin. While most of the body’s physiological processes, such as circulation or digestion, are limited to one organ or system, detoxification is critical enough to have six engaged in some aspect of the cleansing process. Logic dictates that if “detox” was not of crucial importance to health, nature would not have devoted so much real estate to ensuring that it happens.

In my research into the evolution of health practices, it appears that detoxification is among the oldest medicinal modality known to man. In a 2020 article published on the Natural Med Doc website, Dr. Sarah Bennett, notes that “Numerous detoxification practices have been used across cultures worldwide dating back thousands of years. To be exact many of these practices date back to 2000 B.C.E and were documented to have been used in Ancient Egypt, China, India, Early America, even the Roman Empire.”13

Much of what we eat or are exposed to environmentally contain substances which can harm the human body. Chemicals from various sources, refined sugars and processed foods, resident disease states, inactivity and chronic stress can all increase the number of noxious substances in our bodies. Most of these toxins are eliminated naturally, but some substances, such as heavy metals including thallium, antimony, mercury, lead, arsenic, and other noxious chemicals found in some industrial compounds and pesticides can remain, accumulate over time, and serve to exacerbate various health concerns. When our body is flooded with toxins, the organs responsible for their elimination can become overwhelmed and deteriorate. If uncorrected, the body can become incapable of coping with further toxin build-up. This means natural cleansing efficiency is weakened, system functions deteriorate, and disease can result. So how do we avoid this? 

As mentioned, the concept of body cleansing and purification has been in existence for centuries. Have some of these strategies to detoxify the body been effective? Yes. And there are still a variety of ancient detoxification techniques, such as fasting, saunas, dry brush, herbs, water, rest, meditation, and exercises, used today. Blends of substances served in the form of teas is another popular tool for cleansing body toxins, and some hold potential weight loss benefits as well. Still, established medical approaches view the process with a jaundiced eye. The mainstream medical view is that the body has mechanisms to rid itself of toxins, and that detoxification has not been scientifically validated to have any health benefit. I agree that there is need for regulation and certainly advanced research, that just makes sense. Having accepted that, let’s remember that this opinion comes from a paradigm that has developed chemical preparations to address everything from hangnails to haemorrhoids. There is no doubt that humans possess built-in capacity to deal with toxins, but the efficiency of many of these mechanisms is predicated upon the body being functionally healthy and active.

Let’s think about the following questions:

• What if the body has been compromised by disease, physical, chemical, or emotional stress, or inactivity? Do natural detoxification processes work as effectively?

• Do the natural detoxification mechanisms still work as efficiently as we age? 

• Does the long-term exposure to noxious chemicals or the use of medications perhaps impact toxicity levels in the body and potentially overworks some or all the organs that participate in the detoxification process? 

It is more than reasonable to assume that disease, stress, inactivity, and ageing can all compromise the efficiency of detoxification. We know that medications impact the inherent detoxification processes by the very disclaimers presented by the pharmaceutical companies for even the most common of non-prescription drugs. With the “garbage cans” of the body—the kidneys, liver, or bowel— seemingly most impacted when things go wrong. 

Does a diet high in chemically enhanced foods or exposure to environmental toxins lead to the accumulation of greater than normal levels of substances not normally part of the human biome? Just from a logic perspective alone, the probability is there.

When the body is functionally efficient, the blood carries toxins to the liver, which uses enzymes to break down these substances, rendering them harmless or eliminating them via the urine, feces, breathing or skin. Here is an important point: unfortunately, these systems were built to dispose of “natural” toxins, not the man-made ones we have to deal with today. 

Dr. Subrata Chakravarty listed the following symptoms of toxicity on the Hope for Cancer Treatment Centers’ website in 2016:

• Allergies

• Excessive mucus

• Constant fatigue

• Regular muscle aches and pains

• Weight you just can’t shed

• Bad breath

• Constipation, bloating or IBS

• Broken-out skin, rashes, acne, puffy eyes, eczema, or psoriasis

• Sensitivity to smells

• Arthritis or gout

• Mental fatigue

• Depression

To assume that there is no value to keeping the body free of toxins is just not logical, especially considering the dramatic changes in diet and lifestyle that have occurred over the past fifty or so years. Would it be unreasonable to think that an ageing body may be more prone to the accumulation of toxins due to the increased exposure over time, combined with the natural loss of organ efficiency associated with getting older? Well, yes. This is especially so if health is already compromised by disease, stress, obesity, extensive use of medications, or inactivity. 

Acknowledging this, for any program aimed at reclaiming health to be successful it must pay attention to the potential for resident of toxicities and present a successful strategy for creating avenues for their removal. This certainly does not have to be a radical process to be effective, and as I am sure you have figured out, each of the previous key components of life, movement, breathing, and hydration each have vital detoxification components as part of their intended function. Proper hydration is a critical component in the effective elimination of toxins and by doing nothing more than increasing your water intake you will enhance the process. But, if you seriously want to boost effectiveness, incorporate the magic of cranberry juice.

Cranberries: God’s Miracle Fruit

In preparing for this work, I scoured the available research to find what would be simple, inexpensive, and effective in safely stimulating detoxification. Cranberry juice won hands down due to its simple effectiveness and the amount of research supporting its efficacy as a detoxification adjunct. The broad health benefits of cranberry juice are well-documented, and my experience has shown that it serves as the perfect companion as a natural and gentle cleanse. Note, when properly incorporated as part of your regular hydration , there are few collateral health risks associated with its use, with the potential exception of an impact upon the blood thinner Warfarin. Having said that, in an article published in the Journal of Pharmaceutical Science in 2013,Nuggehally R. Srinivas states: “While the debate continues on the issue of an interaction between Warfarin and cranberry juice, the summation of the pharmacodynamics data obtained in patients and healthy subjects from different prospectively designed and controlled clinical trials does not provide overwhelming support for the existence of a pharmacodynamic drug interaction for normal cranberry juice ingestion.14 (As always, if you have any concerns about potential interactions with your current prescription medications, contact your pharmacist or medical practitioner prior to starting to use the cranberry juice.)

As you are about to see, cranberry juice is one of the most potent natural healers on the planet. Taking the lead from an article published on the website Medical News Today entitled “What are the Health Benefits of Cranberry Juice?”15 The following is a synopsis of the author’s findings as well as other related research I have found to support cranberry’s use for detoxification:

Fights age-related damage: Free radicals tend to accumulate in the body as people age, and they cause oxidative damage. There is a link between oxidative damage and health issues, including cancer, diabetes, heart disease, digestive health and urinary tract dysfunction. Among the key nutritional benefits abundant in cranberry juice are antioxidants that help fight harmful damage associated with free radicals. The presence of antioxidants means that cranberries and cranberry juice can be of benefit in helping fight age-related damage to the body’s tissues.

Improvement in heart health: Cranberries are high in chemicals called polyphenols, which have been shown to support cardiac function. A 2011 study entitled “Low-Energy Cranberry Juice Decreases Lipid Oxidation and Increases Plasma Antioxidant Capacity in Women with Metabolic Syndrome,” Basu, Betts, Ortiz et al., found that cranberry juice increased the antioxidants in the blood plasma of females with metabolic syndrome and increased the antioxidants in the blood plasma. People who consistently drank cranberry juice also had reduced levels of low-density lipoprotein (LDL) which is known as the “bad” type of cholesterol.16 In a paper entitled “How to Use Cranberry Juice to Make Your Heart Bulletproof,” Nicole Penguin notes that “In a small study of 56 men and women with risk for heart disease, these participants supplemented their diet with either a daily placebo beverage or a daily glass of authentic cranberry juice that contained 173mg of phenolic compounds that have known antioxidant properties for eight weeks. The cranberry juice was able to lower blood pressure, reduce inflammation throughout the body, lower blood sugar levels and decrease insulin resistance in participants who drank a glass of it daily.”17

Treats or prevents urinary tract infection (UTI): The use of cranberry juice for treatment and prevention of bladder and urinary tract infections as a successful home remedy has been in play for years. The antibacterial effects of cranberry juice were reported to reduce the incidence of UTIs according to a 2017 study by Jensen, Struve et al. The reduction of UTI incidence is thought to be due to the ability of antibacterial properties to reduce the colonization of Escherichia coli (E. coli) in the bladder.18 In a similar 2010 article published on WebMD, Katrina Woznicki writes, “Scientists report that within eight hours of drinking cranberry juice, the product could help prevent bacteria from developing into an infection in the urinary tract.”19

Supports digestive health: There is growing indication that the phytochemicals contained in cranberries play an important role in digestive health. Supportive evidence for the digestive health benefits was reported in the Journal of the Science of Food and Agriculture. Shaomin Zhao, Haiyan Liu, and Liwei Gu noted that cranberry juice aided with inhibiting the production of a bacterium called Helicobacter pylori in the stomach and is thought to promote digestive health.20

Supports post-menopausal health: The risk of heart conditions has been shown to increase after menopause. In a 2015 work published in the Journal of Nutrition, Janet A. Novotny, David J. Baer, Christina Khoo, et al., who investigated this phenomenon, noted that cranberry juice consumption can lower blood pressure, triglycerides and fasting glucose levels, which are risk factors for developing cardiovascular diseases, thereby suggesting cranberry products can be useful dietary supplements for post-menopausal women.21 Similarly, in work published on the Healthline website entitled “Does Cranberry Juice Have Benefits for Women and Girls?” the author notes “While more human studies are necessary, cranberry juice may have several benefits for women’s health. These include easing PMS symptoms, preventing osteoporosis, aiding postmenopausal health, and reducing signs of ageing.”22

Cranberry juice aids in fat-flush: All the above benefits aid in general health maintenance, but of more salient interest to many readers, is the impact of cranberry juice on the metabolism of fat. Natural cranberry juice is rich in essential vitamins, such as vitamin C—which helps to thin out bile and allow the liver to break down fat more efficiently, aiding in the elimination of waste products such as undigested foods—and minerals. In a study by the Canadian Cardiovascular Congress, researchers analyzed the effect cranberry juice had on cholesterol levels. Those participating in the study included the juice daily as part of their normal diets. An unexpected outcome was a significant decrease in both body weight and BMI, which demonstrated evidence that cranberry juice could benefit people as a weight loss tool. Furthermore, cranberry juice contains arbutin, a natural diuretic that helps flush excess fluids from the body that may contribute to bloating associated with water trapped in extracellular tissues. 

Helps prevent infections: A 2011 study entitled “More Power to the Cranberry: Study Shows the Juice is Better than Extracts at Fighting Bacterial Infections” was published on the Worchester Polytech Institute website. A team led by senior author Terri Camesano determined that cranberries inhibited the growth of E. coli in the urinary tract.23  Similarly, a 2010 study published by the Pub Med website found that cranberries could help defend against some viruses, including norovirus, which is a common cause of food-borne illness. The authors of the study caution that more research is needed but argue that cranberries might be a useful method of treating or preventing food-borne illness.24

I have found that by doing nothing more than augmenting my normal hydration program with natural cranberry juice, I have been able incorporate it effectively as part of my maintenance/wellness platform for health. I use the following strategy: Drink one 8oz. mixture of 4 oz. pure cranberry juice and 4 oz. water. Drink one additional 8 oz. glass of cool water immediately afterwards. I do this just prior to both lunch and dinner. In doing so, it serves the additional purpose of creating a level of fullness prior to eating which tends to limit the consumption of food at these two meals. I do this daily for three weeks, three times per year. For the rest, I drink one glass of the above mixture three times per week after heavy workouts. This brings us to the fifth and final key component of life, food.

Reasoned Food Management

I entitled this “Reasoned Food Management”, because the human species is one of just a few that is capable of surviving on just about anything when it comes to food. But, when it comes to vitality, health maintenance and repair, a reasoned approach to nutrition is by far the most effective.

It is often difficult to understand the ramifications of poor eating habits because the time delay between the act and the ultimate impact is large. If we eat a meal loaded with inappropriate foods, we don’t immediately drop dead. The consequences are usually gradual, cumulative, and they often don’t reveal themselves until we fall sick. It can take a surprisingly long time to kill oneself. One thing is for sure, as a race we are standing on the doorstep to oblivion and what and how we eat has a lot to do with what put us here. We know that traditional approaches to food management through dieting don’t work, so let’s approach this controversial topic logically.

Ongoing investigation by the US National Weight Control Registry provides us with the best evidence of what works long-term to effectively manage weight. In a study, successful participants restricted portion size and caloric intake, avoided high sugar/ saturated fat foods, weighed themselves once per week and exercised regularly. Nothing earth shattering, no special products, just a whole lot of common sense. In many ways, this is not unlike hundreds of published diets available in the marketplace, and begs the question what diet is best? The short answer is the one which allows you to reduce un-necessary calories comfortably and that works best with your lifestyle. The food management guide that I reference in my book “The Un-Diet Diet”, personalizes your program to best match your personality, habits, and lifestyle. This aims to minimize the negative impact of dieting and allow you to build new more empowering behaviours designed to improve your health. Just as importantly, we examine how energy is produced by drilling down to the cellular level to examine how and where the energy that supports life is functionally derived and how we can enhance its quality and production. Finally, we cut through the superfluous fluff surrounding most diets and dial in to the real culprit in the healthy eating equation: sugars! 

For some of you reading this, weight is not the problem. I have often heard, “Well, Doc, I am not heavy, but I am certainly not healthy”. If you are among those fortunate ones who do not have a weight problem, you may be a little surprised by the fact that your inherent ability to maintain a “good” weight is not necessarily a reflection of decreased risk of food-related disease. Although excess weight increases the statistical likelihood of illness, you do not have to be heavy to be unhealthy. Being skinny is not a get-out-of-jail-free card. In fact, there are plenty of slim people who are sick. 

A 2015 study published in the Annals of Internal Medicine found that people of a normal weight who had fat deposits around their middle were more likely (than overweight people with regular fat distributions) to die of cardiovascular disease.25 Many people think that if they’re able to stay lean while still eating poorly and not exercising, then they must be healthy. You might appear healthy on the outside, but you could have the same health concerns as overweight and obese individuals on the inside. Being thin and therefore believing that you are healthy, is often just your body finding a sneakier way of killing you. To assess how to best manage our food consumption, perhaps we should examine the purpose of food to life so you will more fully understand the impact of sound dietary choices to health.

We all know what constitutes food. Duh… it’s the stuff you eat! If you were to ask the average person what food was, they would probably look at you like you were a banana. Well, as simple as the answer may appear to be, the reality is that food and how it is absorbed and used by the body is a sophisticated and complex process.

According to the Encyclopaedia Britannica, “Food is any substance consumed to provide nutritional support for an organism. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism, broken down and assimilated by its cells to provide energy, maintain life, or stimulate growth.”

We all know that the food we eat, or drink somehow ends up as the energy that powers the body. What you may not know is why we need that vital force called energy in the first place. Where the rubber hits the road is in understanding that it is the ability of the body to produce that energy that is life in its most simplistic of forms. This process of converting food to power is one of the determinants of what it means to be alive and is essential to every living organism. The mechanism for how it occurs is very different between plants and animals, and may vary from species to species, but one thing is certain, without energy, there cannot be life. 

How the body creates and uses energy is one of the most magnificent features of being alive. I am going to share the incredible sophistication of how this transpires so you can better appreciate the importance of what you choose for fuel is to health and quality of life. If you do not have at least a baseline understanding of the relationship between food and energy, it may be difficult to connect the dots between the quality of nutrition, levels of energy production and your overall health. 

The following may seem a little complex at first reading, but even a cursory understanding of the magnificence of the process will allow you to derive so much more out of the program. The key to understanding how food is transformed to energy is found in the first law of thermodynamics, which states that energy can neither be created nor destroyed but must be transferred or converted from one form to another. The human body runs on only one kind of energy, which is chemical in nature and comes in the form of adenosine triphosphate (ATP). 

Because as a species, humans can use a variety of food sources to generate energy, we have three separate pathways for its creation, sources of which can be lumped into one of three categories: proteins, carbohydrates, and fats. The resultant energy produced is called a calorie, which is the measurement of a unit of heat or food energy. Each category generates specific amounts of energy. For example, we can extract four calories per gram of proteins and carbohydrates, and nine calories per gram from fats.

Because as a species, humans can use a variety of food sources to generate energy, we have three separate pathways for its creation, sources of which can be lumped into one of three categories: proteins, carbohydrates, and fats. The resultant energy produced is called a calorie, which is the measurement of a unit of heat or food energy. Each category generates specific amounts of energy. For example, we can extract four calories per gram of proteins and carbohydrates, and nine calories per gram from fats.

The primary pathway for energy production is the series of processes the body uses to generate an immediate energy source, called phosphocreatine (PC). As you stand up or change position, energy is expended. The PC functions like an instantaneous energy conduit to help replenish ATP and sustain available energy.

So, PC is stored in all muscles in limited quantity depending upon the usual and customary demands placed upon the muscle groups. For example, in the large power muscles of the legs there is greater demand and therefore intelligence provides a larger supply of fuel to support activity than it does the generally smaller demands of the bicep in the upper arm. These stored caches are readily available for transformation into ATP to initiate work processes such as walking. As quick as this system is, its capacity to sustain energy production is limited. 

The secondary pathway for energy production is referred to as anaerobic glycolysis. This is a series of ten enzyme-controlled reactions that recruit carbohydrates for ATP production. Glycolysis is how the body functionally breaks down glucose. Here the process gets a little more complex, such that glycolysis can consume glucose or glycogen in its chemical production of ATP. The glucose permeates the cell membrane to begin a transformation that generates a net of two ATP and two pyruvate molecules. Glycolysis is the preferred energy system employed when any sort of sustained endurance work is required. The process is generally rapid, and there are usually ample supplies of glucose available in healthy individuals.

From an energy production perspective, the primary pathway fuels the first three or four steps involved in walking, and then glycolysis takes over to produce additional supplies of ATP required for more sustained activity. But by the time you have completed a brisk and sustained walk, for example, glycolysis as a fuel source is essentially exhausted. The tertiary pathway called the aerobic system is contained within a specific organelle found within almost all the body’s cells, called the mitochondria. These are the resident “powerhouses of the cell” and where the bulk of the ATP produced by the human body comes from.

The first two energy systems are anaerobic, meaning without the need for oxygen. The third pathway is an aerobic energy system which must have oxygen to function. This is provided by the cardiovascular and respiratory systems via blood flow to the tissues. 

All of this may appear overly technical and somewhat dizzying to the non-scientist. I appreciate this, but there is a very important reason behind presenting it. Creating an efficient food management program is critical to health, so we need to understand how the food we consume is turned into fuel and how these processes create the energy necessary to power every bodily function. Taking this one step further, fuel is transformed into energy for just one reason: the facilitation of movement. Absolutely every bodily function is in its purest sense just one thing: movement. Here is the reason we need energy and, of course, this in turn is derived from what we ingest. Accepting this for the truth that it is, it becomes logical to envision that what we call health is, in fact, also the measure of the efficiency of movement in all the systems that support vitality. The quality of movement contained within the various functional activities that characterize what we call life reflects the efficiency or this overarching energy producing process. Everything from food intake and its assimilation to the efficient breakdown and elimination of waste, effective immune activity, circulation, neurological communication, reproduction, oxygenation, and optimum intellectual processing are forms of movement. In short, when these processes are well-ordered and unimpeded, there is health. When they are not, there is disease. In turn, the quality of living reflects the availability and quality of energy required to drive these processes. 

Does this sound too good to be true? It isn’t. Research is just starting to understand what constitutes life, much less what determines health or how long we may potentially live. The key to all our protective wellness is found in the quality and volume of energy that powers us. And so much of what drives that comes from the quality of the food we eat and the activities we pursue. With this in mind, let’s investigate how to create a food management program that best satisfies the need for energy production while minimizing the negative potential for unnecessary weight gain. One that effectively combats the system overload and breakdown associated with disease and premature ageing.

As important as it is to properly feed the machine, protecting the integrity of the energy manufacturing process from toxic insults is just as crucial. To do this, let’s cut through all the rhetoric on diet and weight loss and directly confront the not so invisible elephant in the room: sugar! We know it is bad, but now let’s look at a real-life case, and see what happens when you slay the monster.

In creating the Un-Diet Diet as an avenue to reclaiming health, I most definitely acknowledge the link between poor food management and disease, as well as the impact diets deficient in essential nutrients have upon our health. A large component of my strategy is to aid you in identifying your own roadblocks and then creating a platform for systematically removing them. Many people reading this are doing so, because to one degree or another, they have a weight problem, and if you are among this group, you likely have a sugar problem. The good news is that experience has shown me that the sugar problem will often be rooted in a relatively small number of sources. Let me give you an example through Billie’s story.

Billie was a fifty-eight-year-old widow and retired nurse. She had worked in the emergency department of our local hospital for over thirty years and loved her job. As her kids grew up and started their own lives, the need for her to work the long twelve-hour shifts diminished proportionally. After her last daughter left the nest, Billie decided she’d had enough. The house was paid for, her husband’s insurance provided a nice financial cushion, and her pension from the hospital more than paid the day-to-day expenses. It was time for her to enjoy life—or that is what she thought.

Prior to leaving her job, she worked her regular shifts, took care of the house and kids, maintained a decent weight and was rarely ill. After just eighteen months of retirement, she had gained twenty-five pounds, developed a new series of aches and pains and had been diagnosed as pre-diabetic. 

“I have a sweet tooth that goes right down to my big toe,” she admitted. 

Billie loved dessert and a glass of wine at the end of her day. As well, she was a big bread eater, having toast for breakfast with peanut butter and jam, a sandwich with cookies for lunch, and at least one slice with butter for dinner. When working, she was so busy that she was able to offset the negative effects of her sugar intake by simply burning off the calories through activity. A year after retirement and taking care of kids, Billie moved into a condo because she just didn’t need the space of her former house. Her activity level went from continuous to sporadic at best. She replaced working with reading, yard maintenance with television, and taking care of kids with a new cat. What did not change, was her eating habits. Breakfast and lunch were the same, and there were perhaps a couple more glasses of wine in the evening… to help her sleep, she sheepishly confessed. Billie was bored and found herself bringing home more sweets, especially ice cream and “chocolate anything,” and it all seemed to disappear a little more quickly each week.

During the year that followed her becoming pre-diabetic, she tried a couple of the popular diets to lose weight. The programs would initially work, but she found that after a few weeks it was just too difficult to follow the process, and she fell off the wagon. 

“I love my food, and diets seem to take away so much of what I enjoy in life,” she said. 

This struck a chord for me, as I realized just how many patients, I have treated who related similar scenarios. During this discussion with Billie, I realized that the true pain of dieting was tied to the emotional loss associated with giving up something you love, so I decided to find a different approach to food management. What came from that discussion would evolve into the nutritional pillar for the Un-Diet Diet program.

We decided to take a novel approach to Billie’s diet and started with a three-week trial to see what would happen. To make it more relevant to her, she would begin by evaluating her current eating habits to identify obvious items that were contributing to her weight gain: desserts, which included pastries and cookies; between-meal snacks (ice cream in the summer and chocolate bars in the winter); and bread. We agreed to systematically remove these three offenders, one each week over the following three-week period, and see what would ensue. 

We started with desserts the first week, between-meal snacks the second and bread the third. The caveat was that there would be no substitutions other than eggs and a slice of old cheddar cheese (both of which she enjoyed) for breakfast. She could choose any lunch or dinner she desired providing it did not include any of the three deleted foods. She agreed and the process began. 

By eliminating the desserts, her major source of sugar, she lost two pounds in week one. After she eliminated between-meal snacks in week two, she lost two more pounds. At the end of the third week, by eliminating bread and the previous weekly choices she lost an additional three pounds for a total of seven pounds. Although this does not seem like a lot, the win was that Billie comfortably adapted to the process with minimal emotional pushback. Without making any other cutbacks, she continued the program for a total of twelve weeks and lost eighteen pounds. She attributed much of her success to the simplicity of the program. “Changing three things in my eating habits made it much easier to mentally buy into,” she said. “I thought anyone could give up eating just three things. Sure, I missed them for a little while, but at the end of the initial three-week period, I felt so much better that going forward with the program became a breeze. I seemed to have more energy, and I certainly did more.”

A month after completing the initial twelve weeks, Billie made an interesting observation. 

“I had been so good about my diet and was feeling the best that I have for years, so I decided I was going to treat myself and buy a bag of cookies. I ate the whole bag in two days. It was like an addiction—I just had to have more—and I felt like total crap for the next four days. What shocked me most was that all my aches and pains seemed to come back overnight. This is when I realized just how addictive sugar really is and how it impacted how I felt. I decided then and there that I was never going back to that lifestyle.”

In simply identifying the major sources of sugar in our diets and then eliminating the three top offenders one at a time over the three weeks, people have lost weight and generally felt better. This is by far the simplest and most user-friendly weight loss strategy I have ever found—and it works. Eliminating the major sources of sugar is the nucleus of the Un-Diet Diet food-management strategy and it works. Now let’s take a bit of time to investigate food choices that may just be killing you.

OK, so now we know about sugar. By doing nothing more than consistently eliminating sources of sugar from your current diet, most of you will lose weight and become healthier. The focus of this is not solely weight loss but is also directed to the effective creation and maintenance of energy. What you may not know is that a big part of increasing energy efficiency is found in how well we can reduce systemic inflammation.

The key here is that most of this is the direct reflection of our diets. The following is a list of foods that are known for both their potential inflammatory properties and their negative impact upon energy production. Although I will be asking you to give up major sources of sugar, for the rest, moderation is key to success, so limiting consumption of the following foods is of obvious importance. Quite simply, the more we reduce the following twenty food choices, the better we will feel. 

Foods linked to inflammatory reactions:

• Processed sugars

• Fried foods

• Processed/refined flours and pastas

• Bread that is manufactured

• Dairy

• Alcohol

• Salt

• Processed oils

• Margarine

• Fat free foods

• Microwave popcorn

• Fruit juices

• Energy drinks

• French fries and potato chips

• Gluten free junk foods

• Processed meats

• Most fast foods

• Many pre-packaged diet meals

• Artificial sweetener

• Foods containing MSG

Now, I am going to give you a little work to do. Sit down and consciously go back over the foods and beverages that you have consumed during the past two weeks. You may be thinking, I can’t remember what I ate yesterday much less two weeks ago! I get it! This will only take about fifteen minutes, and we cannot move forward without it, so start with today and work your way back. You’re not going to remember everything, and this is acceptable. But take the time to create an inventory to the best of your recollection. An easy way to refresh your memory is to go into the fridge, freezer and cupboards and look at what currently resides there. This will usually well reflect your basic eating habits. Many of you will be surprised at the small variety of foods you consume. Most of us have very little variation in our diets, especially as we age, where what we eat, and drink becomes more a matter of habit, convenience, and ease of preparation. This is especially so, if you are living alone.

Your current health and energy status is a direct reflection the foods you consume. As you go through this exercise, ask yourself: Do these foods and beverages empower my health or draw away from it? Put an “X” beside the ones that you know are not the best for your health. One female participant had a sweet dessert every day with both lunch and dinner. That same person had cereal with toast and jam every morning and two beers every evening. You do not have to look too deep to see the potential health consequences. Her comment when confronted by the facts as revealed in her inventory was that she had eaten like this for so long that she wasn’t consciously aware she was doing it. She was also a Type2 diabetic and more than forty pounds overweight.

This exercise is not designed to be an overly tedious process but rather allows you to identify foods you consume habitually. Some of them may be excellent and others may be key contributors to weight management issues or ill health. We want to isolate the bad guys.

Having done that, circle foods and beverages that show up on a recurrent basis. For example, you may note that you eat flavoured instant oatmeal every morning for breakfast, have three chocolate chip cookies at lunch and dinner, two beers or glasses of wine every evening with supper. You may have a bag of chips and a cola every night watching television, a chocolate bar most afternoons or a triple mocha latte with lunches. Many find this inventory to be quite an eye opener, but I am not here to judge. We want to identify sources of empty carbohydrates and refined sugars that overload our bodies with unnecessary and dangerous calories. It will be from this boiled down list of health detractors that we will isolate specific foods, or food types such as desserts, breads or alcohol, as the three choices for removal if you decide to pursue the three-week program. Lock out the sugar and by doing so, you go a long way in dialing in health. For those readers who are underweight, this process should demonstrate potential deficiencies in your current eating strategy and where you could effectively fill in some gaps. 

My hope is that the above synopsis of the five key features of life and their impact upon wellness and energy production will help you understand that health maintenance has far more depth than just diet and exercise but does not have to be difficult. The successful implementation of an effective program to help regain vitality and maintain vigor while aging need not be arduous or time consuming. It just requires a shift in head space, a little discipline, and most importantly consistency.

---

1. Warburton, Nicol and Bredin. “Health Benefits of Physical Activity: the evidence”, Canadian Medical Association Journal (CMAJ), March 2006.

2. Donald, Brooke “Breathing Exercise Help Veterans Find Peace After War.” Published Stanford Report May 22, 2013.

3. Santarelli, Russo, Santarelli, and O’Rourke “Physiology Effects of Slow Breathing in the Healthy Human.” Published 2017 In Journal Breathe.

4. Nunez, Kristen. “7 Science-Backed Benefits of Pranayama,” Healthline Website, May 15, 2020.

5. Mills, Betsy Ph.D. “Can Dehydration Impair Cognitive Function”, Cognitive Vitality website, January 10, 2020.

6. Erikson, John. “75% of Americans May Suffer from Chronic Dehydration, According to Doctors.” Medical Daily website, 2013.

7. Fayez Imran “How Dehydration Affects Your Brain” Imran Fayez website.

8. Thornton, Simon N “Increase Hydration can be Associated with Weight loss.” Published 2016 Journal Frontiers of In Nutrition.

9. Bjarnadottir, Adda MS, RDN. “How Drinking More Water Can Help You Lose Weight”, Healthline article, December 2020.

10. Vinyl A. Vij and Anjali S. Joshi. “Effects of water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects”, Journal of Clinical and Diagnostic Research, 2013.

11. David, Yair Bar, Gesundheit Benjamin etall “Water Intake and Cancer Prevention.” Published 2004 Journal of Clinical Oncology.

12. Watso and Farquhar. “Hydration Status and Cardiovascular Function”, PubMed,2019.

13. Bennett, Dr. Sarah, NMD. “The Extensive History and Modern Use of Detoxification and Cleansing”, Natural Med Doc website, 2020.

14. Nuggehally, R Srinivas. “Cranberry juice ingestion and clinical drug-drug interaction potentials; review of case studies and perspectives”, Journal of Pharmaceutical Science, 2013.

15. Villines, Zawn. “What are the health benefits of cranberry juice”, Medical News Today online, 2018.

16. Basu, Bettes, Ortiz et al “Low-Energy Cranberry Juice Decreases Lipid Oxidation and Increases Plasma Antioxidants Capacity in Women with Metabolic Syndrome.” Published 2011 Journal of Nutritional Research.

17. Penguin, Nicole. “How To Use Cranberry Juice to Your Heart Bulletproof.” Published 2015 Healthy Holistic Living Website.

18. Struve, et al. “Cranberry Juice and Combinations of its Organic Acids Are Effective against Experimental Urinary Tract Infection “, Frontiers in Microbiology, 2017.

19. Wozicki, Katrina “Cranberry Juice Fights Urinary Tract Infection Quickly” Published 2010. WebMD

20. Zhao, Shaomin., Liu, Haiyan and Gu, Liwei. “American cranberries and health benefits-an evolving story of 25 years”, Journal of the Science of Food and Agriculture, 2018.

21. Novotny, Janet A., Baer, David J., Khoo, Christina, et al. “Cranberry Juice Consumption Lowers Markers of Cardiometabolic Risk, Including Blood Pressure and Circulating C-Reactive Protein, Triglyceride and Glucose Concentrations in Adults”, Journal of Nutrition, 2015.

22. Morrison, Shavonne. “Does Cranberry Juice Have Benefits for Women and Girls?” Healthline website, 2019.

23. Camesano, Terri. “More Power to the Cranberry: Study Shows the Juice is Better than Extracts at Fighting Bacterial Infections,” Worchester Polytech website, 2011.

24. Xiaowei, Howell and D’Souza. “Antiviral effects of cranberry juice and cranberry proanthocyanidins on food borne viral surrogates-a time dependence study in vitro,” Pub Med website, 2010.

25. Sahakyan, Somersault et al. “Normal-Weight Central Obesity: Implications for Total and Cardiovascular Mortality”, Journal Annals of Internal Medicine,2015.

---

About the Author: Dr. POOLEY has been in practice for over 46 years, is a former champion bodybuilder and author of the book the Un-Diet Diet.