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Over 40? How To Reverse Type 2 Diabetes!

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The Truth! Dr. Atkins Health Records!

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Human “Check Engine Light”!

Human physiology in the vast majority of cases runs without a glitch when all things necessary for human health are accounted for; macro-nutrition, micro-nutrition, proper body composition, consistent exercise, proper sleep and intermittent relief from stress, no drugs, solid relationships, a purpose in life, etc. In other words, the body is designed to operate smoothly and for a long period of time, surprisingly many people simply do not understand the art of well-being. Wellness is a series of good choices, a health problem in most cases is simply a human “check engine light” that something is wrong with your lifestyle aka choices!

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Over 40? “Fat Burning Zone!”

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Over 40? Disease Prevention, NOT Disease Maintenance!

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Over 40? The Nutritional Gold Standard!

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Over 40? Healthy Food & Digestion!

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Stoic Philosopher: Epictetus!

“We are disturbed not by things, but by our judgement about things.”

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Eat To Live!

How long (and how well) you live will most likely be determined by your nutrition program! HIGH Nutrition, LOW calories! Lose Weight! When people say you look too skinny; you’re succeeding! 90% of your diet needs to be dialed in all the time! Don’t drink your calories! Eat Veggies, Fruits, Legumes and Raw Nuts (in this order)! Eat whole fruit for snacks (eat a variety of them 3-5 times everyday)! Don’t eat fried food! Eat VERY LITTLE animal proteins! Eat VERY LITLE processed junk food!

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Over 40? Don’t Drink Your Calories!

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Over 40? Weightloss and Calories!

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Over 40? Genetics or Lifestyle?

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Over 40? Everything in Moderation?

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Improve the Mind! Get the Results!

Sometimes it’s far more important to shift the focus from a smaller waist-line to a stronger mind! In other words, a healthier mind will frequently lead to a healthier body!

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Sweat Equity!

I’ve personally experienced it, and I’ve seen it hundreds of times, the power of physical activity, coupled with mental strategies, to transform lives! The right program; the right mindset!

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Finished Reading: The Philosophy of Cognitive Behavioral Therapy

Stoic Philosophy as Rational and Cognitive Psychotherapy

Why should modern psychotherapists be interested in philosophy, especially ancient philosophy? Why should philosophers be interested in psychotherapy? There is a sense of mutual attraction between what are, today, two thoroughly distinct disciplines. However, arguably it was not always the case that they were distinct.

This book traces the origins of modern cognitive behavioral therapy, noting a clear analogy with ancient philosophy. Robertson skillfully combines the clinical experience of therapy and the academic grasp of philosophy to write in depth.




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Healthy Food Doesn’t Come in a Package!

Most store food is “stored” food that’s meant to transport well and have a long shelf life; healthy, nutritious food doesn’t last long! The best way to make food last a long time is to strip the nutrients from it and package it!  Natural Whole Food is Best!

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Vegetarians and Flexitarians Are Simply Healthier!

Vegetarians are far less susceptible to western diseases and premature death due to disease than traditional western diet consumers! Although, Flexitarians (nearly vegetarian in their approach to diet) show the same positive health effects.  Those who eat a lot of animal proteins simply don’t fair as well in their long-term overall health; more medical care, medications and disease! On the other hand, a Whole Food Diet is superior to a Vegetarian Diet although both carry great health benefits. We can discuss nutritional approaches in more detail here!

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Fitness 4 Home Radio Commercial!

Fitness 4 Home Superstore called me recently and asked if I’d be willing to be in a radio commercial spot for them. Here it is (just push play):

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South Mountain Night Ride!

Beautiful environment and plenty of solitude while breaking a very good sweat!


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Be a Doctor to Yourself!

What you believe, what you value and what you seek in life is where the answer (Health) or problem (Disease) lies!

Question your believes! Are they rational, are they accurate or simply handed down from somewhere else? Are they a fairytale, a fantasy? Do they make you healthier or sicker? Are your personal believes random with no coherence or consistency? Should you learn more about a subject so that you know instead of simply believe?

Question your values! Why be scared when you can work to be brave? Why overindulge when you can practice self control? Why nurture anger, when you can have peace of mind?  Why be superficial when you can be profound? Why not work to be thoughtful and patient of others and less absorbed?

Question what you think is important in life! Do I need a fancier version of something I already have? Do I ignore, treat poorly or put off the people who mean the most to me?  Do I see strangers and ignore them or treat them with fairness and compassion? Am I working toward wisdom or simply wasting time chasing things of no consequence?

Examine Yourself! Organize your Mind!

We can work on these things here!


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Is It Good, Bad or Indifferent?

There’s a very strong connection between our personal philosophy (how we interpret and react to the world around us and what we think is important in life) and our mental and physical health! A random, greedy, self absorbed, pessimistic, toxic, irrational, hostile personal philosophy will eventually lead to disease and mental discomfort. To know what is good, bad and indifferent in this world is no small thing, its everything! In other words, wrong beliefs will make you sick! We can work on that here!

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The Company You Keep!

You can catch bitterness, pessimism, cold-heartedness and failure just as easily as you can catch patience, optimism, kindness and success. Good health and bad health, you can catch that too. In other words, be careful who you spend your time with and where you spend it!

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Finished Reading: Stoicism and The Art of Happiness

This new guide to finding a happier way of life draws on the ancient wisdom of the stoics to reveal lasting truths and proven strategies for enhanced well-being. By learning what stoicism is, you can revolutionize your life, learning how to – properly – ‘seize the day’, how to cope in the face of adversity, and how to come to terms with whatever situation you’re in



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High Protein! High Fat! NO!

Studies have repeatedly shown that high protein, high fat diets have disastrous health effects and routinely fail to secure weight loss long-term!

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Why Vegetables?

Vegetables (and fruits to a lesser degree) are a richer source of vitamins, minerals, essential fatty acids and fiber than any other category of food. Animal tissue (or meat from the muscles of animals) contain far fewer vitamins and minerals, less essential fatty acids, high levels of saturated fat and cholesterol and contain zero health enhancing fiber (soluble or insoluble).

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Pursuing the wrong things!

Keeping the body and mind fit is only appropriate since its employed in everything we do! Yet, the vast majority of us busy ourselves with anything and everything but this…

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Indoor Training and Airflow!

Personally, I enjoy indoor machines, but there’s one common mistake that many participants make when choosing to work indoors and that’s based on the concept of convection.

Without adequate airflow (similar to sitting outside on a hot, still day) we overheat quickly, leading to less intensity, shorter duration and a feeling of misery. Consequently, we no longer want to train indoors which is a convenient way to get the job done.

Fans built into stationary machines and ceiling fans are mostly inadequate. What’s needed? A standard floor fan that covers the majority of our bodies while we exercise in place. This will naturally lead to greater enjoyment and more consistency with your indoor training.

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Finished Reading: Seneca Dialogues and Essays

Alain de Botton’s bestselling The Consolations of Philosophy–later made into a six-part TV series–has helped popularize ancient philosophy and especially the work of Seneca. This superb volume offers the finest translation of Seneca’s dialogues and essays in print, capturing the full range of his philosophical interests. Here the Stoic philosopher outlines his thoughts on how to live in a troubled world. Tutor to the young emperor Nero, Seneca wrote exercises in practical philosophy that draw upon contemporary Roman life and illuminate the intellectual concerns of the day. They also have much to say to the modern reader, as Seneca ranges widely across subjects such as the shortness of life, tranquility of mind, anger, mercy, happiness, and grief at the loss of a loved one. Seneca’s accessible, aphoristic style makes his writing especially attractive as an introduction to Stoic philosophy, and belies its reputation for austerity and dogmatism. This edition combines a clear and modern translation by John Davies with Tobias Reinhardt’s fascinating introduction to Seneca’s career, literary style, and influence, including a superb summary of Stoic philosophy and Seneca’s interpretation of it. The book’s notes are the fullest of any comparable edition.



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Magazines and Steroids!

The majority of males get their health and fitness information from magazines that are full of professional bodybuilders and muscular models who use steriods, as well as other illegal chemicals to achieve their desired look.  Not only are these fitness role models typically using drugs to obtain their facade of health and fitness they’re frequently pedaling strength training routines that are literally a figment of someone’s imagination.  Choose your health and fitness information wisely.


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Personal Trainer Turnover!

Excited to get started with a “new” personal trainer?

How about building a long-term, on-going relationship with your “new” personal trainer?

Be careful here…

The personal-training industry has high rates of employee turnover, meaning that your newly found personal trainer is likely to be gone in the near future. One, because the definition of personal trainer is so loosely defined in the fitness industry today, setting a very low standard and two, because this position is frequently filled by those who are waiting for something better to come along with no real intention or capacity to be a professional.

Look for certifications from ACSM or NSCA, a degree in health and fitness and on-going participation in sports and athletics.

Your personal trainer should know how to stay motivated, year after year, as well as injury free.

If they can’t do that for themselves how are they going to do that for you?

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Finished Reading: The Antidote

Happiness for People Who Can’t Stand Positive Thinking!                                

Self-help books don’t seem to work. Few of the many advantages of modern life seem capable of lifting our collective mood. Wealth―even if you can get it―doesn’t necessarily lead to happiness. Romance, family life, and work often bring as much stress as joy. We can’t even agree on what “happiness” means. So are we engaged in a futile pursuit? Or are we just going about it the wrong way?
Looking both east and west, in bulletins from the past and from far afield, Oliver Burkeman introduces us to an unusual group of people who share a single, surprising way of thinking about life. Whether experimental psychologists, terrorism experts, Buddhists, hardheaded business consultants, Greek philosophers, or modern-day gurus, they argue that in our personal lives, and in society at large, it’s our constant effort to be happy that is making us miserable. And that there is an alternative path to happiness and success that involves embracing failure, pessimism, insecurity, and uncertainty―the very things we spend our lives trying to avoid. Thought-provoking, counterintuitive, and ultimately uplifting, The Antidote is the intelligent person’s guide to understanding the much-misunderstood idea of happiness.



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The Paradox!

Socrates, amongst others, argued paradoxically that it’s self-discipline or self control above all things that causes pleasure; pleasurable things frequently become uncomfortable when indulged in or pursued, they have a tendency to make us weak of mind and body as well.

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Role Model and Mentor!

“There is a need, in my view, for someone as a standard against which our characters can measure themselves. Without a ruler to do it against, you won’t make the crooked straight.” Seneca

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Real Food, NOT Supplements!


To reduce a naturally grown vegetable or fruit to a reductionist scientific way of thinking, where we tease out one particular vitamin, mineral or antioxidant and attempt to bottle it as a healthy alternative to eating produce, is superficial thinking and wrong-headed – a “stuck in stupid” approach. Life requires, in many instances, a sense of mystery and acceptance of what we don’t know and sometimes can’t know. Believe me when I tell you, current food technology has no idea what makes a fruit or vegetable so healthy for our physiology; so don’t succumb to oversimplifications and fancy bottles, pamphlets and marketing campaigns – simply eat the real thing!

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The Meaning of Life?

It boils down to having a “WHY”! Why do we live? What’s the Point? What’s important to us? A meaningful career? A close family or family member? A friend? A pet? A religion? A Philosophy? More time to experience life? Further personal development? A book to be written?

Whatever the “Why” may be… we must have one! It is our motivation!

As Nietzsche stated: “He who has a why to live can bear almost any how.”

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Prepare Your Own Food!

A sure-fire way to gain weight, and lose control of your health, is to consume food prepared by others (i.e. restaurants, catering services, potluck dinners, etc.). You can’t take responsibility for your weightloss goals, or your health, without knowing what’s in the food that you consume and that starts by preparing your own food. Eating out frequently abdicates your personal control to someone who has no interest in your health and weightloss goals.

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Finished Reading: Seneca; Letters From A Stoic

“It is philosophy that has the duty of protecting us…without it no one can lead a life free of fear or worry.”

For several years of his turbulent life, Seneca was the guiding hand of the Roman Empire. His inspired reasoning derived mainly from the Stoic principles, which had originally been developed some centuries earlier in Athens. This selection of Seneca’s letters shows him upholding the austere ethical ideals of Stoicism—the wisdom of the self-possessed person immune to overmastering emotions and life’s setbacks—while valuing friendship and the courage of ordinary men, and criticizing the harsh treatment  of slaves and the cruelties in the gladiatorial arena. The humanity and wit revealed in Seneca’s interpretation of Stoicism is a moving and inspiring declaration of the dignity of the individual mind.



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Finished Rereading: Man’s Search For Meaning

Psychiatrist Viktor Frankl’s memoir has riveted generations of readers with its descriptions of life in Nazi death camps and its lessons for spiritual survival. Between 1942 and 1945 Frankl labored in four different camps, including Auschwitz, while his parents, brother, and pregnant wife perished. Based on his own experience and the experiences of others he treated later in his practice, Frankl argues that we cannot avoid suffering but we can choose how to cope with it, find meaning in it, and move forward with renewed purpose. Frankl’s theory-known as logotherapy, from the Greek word logos (“meaning”)-holds that our primary drive in life is not pleasure, as Freud maintained, but the discovery and pursuit of what we personally find meaningful.

At the time of Frankl’s death in 1997, Man’s Search for Meaning had sold more than 10 million copies in twenty-four languages. A 1991 reader survey for the Library of Congress that asked readers to name a “book that made a difference in your life” found Man’s Search for Meaning among the ten most influential books in America.



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Isolated Nutrients are Misguided!

Isolated nutrients (such a vitamins, minerals and antioxidants) taken as supplements to our existing diet or artificially added to a product found on a store shelf where it’s then called fortified, is simply a misunderstood concept and grossly inadequate for good health. For instance, vitamin C, is only one single compound of hundreds of compounds found within a single fruit or vegetable. Consuming more of it, when there’s no dietary deficiency (which is normally the case for all of us) without the other compounds, is misguided and unsafe. Vitamins, minerals and antioxidants consumed singularly, in large doses typically found in many store bought supplements, have proven to actually increase disease in carefully performed research on humans; so much so, the studies were halted early because cancer rates were increasing significantly in the participants – not decreasing as desired!

Case in Point:

The majority of our bodies are made of water (65-70% of our bodies); drink normally and things function as they should. But, supplement your normal drinking habits with excess water and you end up in the hospital with Hyponatremia (a metabolic condition in which there is not enough sodium in the body fluids outside the cells because of over-hydration).

If something is good for you, then more must be better? This is simply poor thinking and marketing Bull Shit!

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Finished Reading: How to Live: Or A Life of Montaigne in One Question and Twenty Attempts at an Answer

Winner of the 2010 National Book Critics Circle Award for Biography

How to get along with people, how to deal with violence, how to adjust to losing someone you love—such questions arise in most people’s lives. They are all versions of a bigger question: How do you live? This question obsessed Renaissance writers, none more than Michel Eyquem de Montaigne, considered by many to be the first truly modern individual. He wrote free-roaming explorations of his thoughts and experience, unlike anything written before. More than four hundred years later, Montaigne’s honesty and charm still draw people to him. Readers come to him in search of companionship, wisdom, and entertainment —and in search of themselves. Just as they will to this spirited and singular biography.



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Self Control is Pleasurable!

Lacking in self-control, some people find eating and drinking things they shouldn’t, pleasurable!

On the other hand, there are others who exercise self-control and find great pleasure in abstaining from eating and drinking things they shouldn’t.

In other words, self control can be very pleasurable, even more so than consuming questionable food and drink!

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Finished Reading: A Guide to the Good Life: The Ancient Art of Stoic Joy

One of the great fears many of us face is that despite all our effort and striving, we will discover at the end that we have wasted our life. In A Guide to the Good Life, William B. Irvine plumbs the wisdom of Stoic philosophy, one of the most popular and successful schools of thought in ancient Rome, and shows how its insight and advice are still remarkably applicable to modern lives.

In A Guide to the Good Life, Irvine offers a refreshing presentation of Stoicism, showing how this ancient philosophy can still direct us toward a better life. Using the psychological insights and the practical techniques of the Stoics, Irvine offers a roadmap for anyone seeking to avoid the feelings of chronic dissatisfaction that plague so many of us. Irvine looks at various Stoic techniques for attaining tranquility and shows how to put these techniques to work in our own life. As he does so, he describes his own experiences practicing Stoicism and offers valuable first-hand advice for anyone wishing to live better by following in the footsteps of these ancient philosophers. Readers learn how to minimize worry, how to let go of the past and focus our efforts on the things we can control, and how to deal with insults, grief, old age, and the distracting temptations of fame and fortune. We learn from Marcus Aurelius the importance of prizing only things of true value, and from Epictetus we learn how to be more content with what we have.

Finally, A Guide to the Good Life shows readers how to become thoughtful observers of their own lives. If we watch ourselves as we go about our daily business and later reflect on what we saw, we can better identify the sources of distress and eventually avoid that pain in our life. By doing this, the Stoics thought, we can hope to attain a truly joyful life.



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Trail Riding – Desert Classic, South Mountain!

Taking the “Fatty” out for a stroll today on my favorite trail – Desert Classic (South Mountain).

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Abstemious! Not Indulgent!

To restrain yourself from food and drink is “abstemious” by definition; this is required if you intend to lose weight, maintain weight, gain self control, improve self esteem and succeed in reaching your personal goals. You can’t have your cake and eat it too, quite frankly, I could careless about having the cake in the first place.

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Pita Pit Ahwatukee!

Great place to get a lot of veggies wrapped in a warm pita – QUICK!



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Finished Reading: Philosophy For Life and Other Dangerous Situations

When philosophy rescued him from an emotional crisis, Jules Evans became fascinated by how ideas invented over two thousand years ago can help us today. He interviewed soldiers, psychologists, gangsters, astronauts, and anarchists and discovered the ways that people are using philosophy now to build better lives. Ancient philosophy has inspired modern communities — Socratic cafés, Stoic armies, Epicurean communes — and even whole nations in the quest for the good life.

This book is an invitation to a dream school with a rowdy faculty that includes twelve of the greatest philosophers from the ancient world, sharing their lessons on happiness, resilience, and much more. Lively and inspiring, this is philosophy for the street, for the workplace, for the battlefield, for love, for life.



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To The Self Absorbed!

Our minds must be interested and absorbed in something, for the majority of us, its our own reflection in the mirror and our personal thoughts. When we are not busy looking and thinking about ourselves, our minds must become interested in something else, that something else, is other people!

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Insights Change Our Lives!

When we learn about something that wasn’t readily known before, or see something from a new and unexpected angle, it literally takes a hold of us and alters how we view the world; that’s an insight! We shouldn’t wait for insights to come to us, we should seek them out by actively learning with a purpose. We should read books with depth, watch television and movies of substance, attend interesting and enlightening courses and engage in activities that mentally expand us and emotionally ground us.

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Self Cultivation!

Meaning and direction in life are naturally provided through self improvement; grow your mind while building or maintaining your body!


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