The Diet Boot Camp Challenge ll Winner is...

I'm really thrilled to announce the winner of the Second Diet Boot Camp Challenge for 2009:

The one and only... Jennifer K from Lake Hiawatha, NJ.

I'm so proud of Jennifer because she embodies the spirit of this program in every way:

1. She's participated on every level.
   
2. Her commitment hasn't waived (more on that in a moment).
   
3. She's been a constant source of support and encouragement to her fellow "boot-campers", always there with a kind and motivating word for anyone who asked.
   

Besides losing over 21 pounds Jennifer has made some significant changes in other areas of her life. In her own words:

I have been able to take control of my whole life, starting with nutrition & exercise. I'm dealing with things and doing things that I never would have before. I've proven to myself that I *can* "stay in the game" and overcome barriers. That in itself is indescribable for me.

When I say her commitment hasn't waived, I don't mean she hasn't had challenges. She'll be the first to tell you that she has- many of them! But that's not the point. The point is that she stayed in the game. She didn't let the little "gremlin" voices disempower her. She "thanked them for sharing" and then went about her business- the business being pushing herself into areas that might have been uncomfortable but that have the potential for producing extraordinary results.

So thank you, Jennifer. For believing in yourself, for sticking with it, and for being a great example of the power of commitment.

If you're ready to "take control of your life" like Jennifer did then get your hands on Diet Boot Camp »

Are Stress Hormones Ruining Your Health?

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Do you want to know my secrets for looking younger, feeling younger, and living longer? If so, check out The 7 Pillars of Longevity »

Diet Boot Camp Challenge I Winner

It's time to announce the winner of the first ever Diet Boot Camp Challenge, and the winner is...

Pamela S.!

Pamela has been consistent about posting, has supported her fellow Diet Boot Campers and inspired others, and she herself has had admirable results. Here's what she wrote after week eight:

"I lost 8 pounds, four inches off my waist from 39 to 35 and my hips are now 43". I feel like I'm 20 years old. I have so much energy and joy. I've found exercise that makes me happy and hope to keep moving on to the life of my dreams."

Well, it doesn't get much better than that!

My greatest hope for the Diet Boot Camp Challenge was that it would bring people together. True, the main reason most people got involved was to lose weight, but many- like Pamela- have written that they've learned lessons and found inspiration that goes well beyond anything that can be measured on the scale.

Take Christopher Loch, who wrote "Now I know I just need to make smaller goals that are more attainable and as I reach them, reset the bar a little higher".

He also wrote: "My Word can be Law in the Universe (just like God's). This kind of integrity goes above and beyond the weight loss applications and extends into all other areas of my life."

Congratulations to Pamela as well as to Christopher, and to every single one of you who participated and were up to the challenge of examining old (and disempowering) beliefs about food, weight and life.

You are all winners in my book... but Pamela wins all of this:

The Jonny Bowden Collection of Books

• 150 Most Effective Ways to Boost Your Energy
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Weight Loss Coach
Handbook eBook

This fantastic e-book contains dozens of Jonny's most popular articles on motivation, stress, supplements, food and love, alcohol, diets, finding the best workouts and many other interesting and exciting topics. A real treat! Over 220 pages.

The Truth About Weight
Loss DVD

So much of what people think they know about weight loss simply isn't true. This DVD is the video recording of Jonny's sold-out presentation "The Truth About Weight Loss" at Harv Eker's Extreme Health seminar.

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This Exercise Reduces Death by 75%...

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Cavemen with Designer Suits and Cell Phones

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Exercise Isn't Good for Weight Loss?

What if I were to tell you that exercise is fairly useless for losing weight?

Now before you accuse me of heresy, let me explain. There's no doubt that exercise is one of the best things in the world you can do for your health. It improves mood- in some studies as well as antidepressants- and it's great for your heart. Recent research shows that it even helps you grow new brain cells. And people who exercise on a regular basis have lower risk for cancer, diabetes and heart disease.

But weight loss? Not so much.

Does that seem contrary to everything you've heard? Of course it does- but don't shoot the messenger.

Here's the truth: the exercise/ weight-loss equation is way more complicated than we've been led to believe.

Let's start with calories. Most people overestimate calories burned during exercise (by a long shot) just as they typically underestimate daily calorie consumption (ditto!) Forget what the computer readout on the Stairclimbers and treadmills at the gym say-- according to the Mayo Clinic, even high-impact aerobics only uses up about 511 calories an hour; walking at a pace of 3.5 mph barely uses 300. You can wipe that out with one medium meal at McDonalds--heck, you can wipe it out with a one big "low-fat" muffin from Starbucks!

Then there's the appetite factor. Exercise makes people hungry and people often compensate for exercise by eating more. I've seen people at the gym scarf down "energy" drinks that contain the calorie equivalent of two days worth of workouts.

Plus, there's good old garden-variety self-deception. Ever told yourself, "I can indulge with a Krispy Kreme today cause I just worked out"?. Sorry. That's like saying you saved some money by buying milk at Target so you might as well go to dinner at the Four Seasons. The math just doesn't work out.

Interestingly, the research is very clear that it's next to impossible to keep weight off unless you exercise regularly. But using exercise alone as a weight-loss strategy is- forgive the bad pun- an exercise in futility.

That's why the best trainers have a saying: "You can't out-train a bad diet".

Are You Stopping Yourself From Losing Weight?

This is a 3-minute excerpt from my DVD The Truth About Weight Loss which was filmed live at T. Harv Eker's Extreme Health event in Southern California. Normally $39.95, you can get it for just $24.95 in August when you use coupon code TRUTH25 during checkout. Watch more video clips »

Weight Loss Myth #1: It's All About the Fat

This is a 3-minute excerpt from my DVD The Truth About Weight Loss which was filmed live at T. Harv Eker's Extreme Health event in Southern California. Normally $39.95, you can get it for just $24.95 in August when you use coupon code TRUTH25 during checkout. Watch more video clips »

"Calorie Restriction" Extends Life

Reducing calories by just 25-30% can not only help you lose weight but it can also extend your life.

We've known for a while that "calorie restriction" extends the life of every species studied in the lab, from yeast cells to worms to mice. But up to now, there's been some question as to whether those results apply to "higher" species like primates.

Twenty years ago, researchers began a study of rhesus monkeys to see if they would respond to a reduced calorie diet in the same way as mice and other species do. The first of those studies was published in the journal Science suggests that calorie restriction works just as well for primates as it does for mice. The hope is that it might work for humans as well.

The researchers allowed half of the monkeys to eat as much as they wanted, while the other half ate a nutrient-rich diet with about 30% less calories. Sixty-three percent of the animals eating the calorie restricted diet are still alive, compared to 45% of the "eat all you want" group. The unlimited calorie group died at about three times the rate of those on the lower calorie diet.

Reducing calories not only slowed aging in the monkeys but it also delayed cardiovascular disease, diabetes, cancer and brain atrophy.

You can see what the monkeys looked like here.

The conventional wisdom has always held that losing weight is simply a matter of reducing calories. While there's certainly truth in this, the fact is that staying on a reduced calorie diet is often difficult, especially when that diet is low in fat and high in carbs. High-sugar diets- even when calories are low- create their own cravings and make sticking to them very difficult, as anyone knows who ever tried to eat just one chocolate chip cookie.

While you can certainly lose weight (and hopefully extend life) by gritting your teeth and counting calories, proponents of lower carb diets- like me- have long argued that it's easier to stay on a diet higher in fat and protein and somewhat lower in carbohydrates. It's also a lot easier to get all your nutrition from less calories when your main source of carbs is vegetables and fruits, and it's a lot easier to stave off cravings when you're eating enough protein and fat.

That's the principle behind the Diet Boot Camp Program. Even though calories clearly count, you don't count calories on Diet Boot Camp. You simply knock out the foods that are highest in junk carbs, leading to an automatic reduction in calories (and sugar!) and a healthier diet all around.

Plus you lose weight!

The Okinawans have a saying called "hara hatchi bu" which means 'Eat until you're 80% full". Since they're among the longest lived (and healthiest) people on the planet, it might be a good idea to learn from their playbook.

You're less likely to have to worry about calories if you limit your food to what I call "the Jonny Bowden Four Food Groups": Food you could have hunted, gathered, fished for or plucked.

That's not only the foundation of the Diet Boot Camp eating plan, but it's also the best natural fuel for a healthy body!

Fat is the New Normal

Retailers would like to help us remain in a state of denial about our ever expanding waistlines.

What?

It's simple, actually. We don't like facing up to the fact that we're becoming fatter by the minute, and most of us don't particularly like buying "fat clothes". We'd prefer not to notice that those size 8 dresses that used to fit no longer do, or that when we try on those 32" waist jeans that used to fit so well, they now feel like they were made for just one of our legs.

Retailers noticed and they have a solution.

They changed the sizes.

"In recent years", writes Elizabeth Landau on CNN.com, "brands from the luxury names to the mass retail chains have scaled down the size labels on their clothing". "You may actually be a size 14, and, according to whatever particular store you're in, you come out a size 10" says Natalie Nixon, associate professor of fashion industry management at Philadelphia University.

Why?

Simple. It makes the consumer- you and me- feel good.

Participants in the National Health and Nutrition Examination Survey for 1988-1994 and participants in the survey for 1999-2004 were asked to identify themselves as "underweight", "about right" or "overweight"; their answers were compared with the participants actual BMI, a measure of health risks associated with weight. (Calculate your BMI.)

Not surprisingly, the BMI of the general population increased from the early survey period to the later survey period, a good indication that as a population we're getting fatter. (No surprise there.) But the probability of people describing themselves as overweight decreased in the later survey. In other words, folks were significantly less likely to identify themselves as overweight even while they were packing on the pounds.

"Fat" is the new "normal".

Interestingly, women tended to have a slightly more realistic perception of themselves, but this may not reflect "healthy body image" campaigns. Rather, according to physician nutrition specialist Dr. Melina Jampolis, it's the relative increase in weight of the general population that makes people with high BMI feel more normal.

But feeling normal while being overweight- which seems to be the trend- may decrease a person's motivation to lose weight in the first place. And retailers subtly changing the size so that you don't "notice" that you're now a couple sizes larger than you were a few years ago, isn't exactly a good reality check. In fact, it helps keep everyone in denial. It's kind of like grading on a curve in school- if everyone in the class is getting 5 out of 10 questions wrong, the person scoring 6 right gets an A.

When it comes to weight, this kind of thinking doesn't do anyone any good. Smoking "only" a pack a day isn't any less of a health risk just because everyone around you is smoking 2 packs!

Weight loss may be one of the most challenging undertakings most of us can think of, but daunting or not, it's one of the best things we can do for our health, our well-being, our energy and our longevity.

The problem is, most of us see "dieting" only in terms of calories. Changing your lifestyle choices is a much deeper, more permanent (and more profoundly meaningful) enterprise, and it's about a lot more than just gritting your teeth and pushing away that second portion of dessert.

That's one reason why I designed Diet Boot Camp to be about much more than food. It's about believing in yourself, bucking the system, breaking the glass ceiling of your own expectations, and ultimately about transformation. People who just follow a "diet" for a while often don't do very well long term.

People who pursue strategies to improve their health, energy, and well-being are doing something a lot more than just "dieting"- they're changing their lives.

That's what Diet Boot Camp is about; creating the life you love in a body you love too.

Diet Boot Camp Challenge II - By Popular Demand

As many of you know, we started the Diet Boot Camp Challenge on July 6.

The response has been incredible.

Many people have asked if they could join the challenge after the start date. And frankly, some were confused about the difference between doing the Diet Boot Camp Program itself and being in The Challenge.

Quite simply, the Boot Camp was designed as a "do-it-yourself" home program to extend over 8 weeks. It's been one of the most popular programs I've ever designed, ever since it was first premiered in its original incarnation as the "Shape Up!" program on i-Village, with 75,000 participants over the course of 10 years.

The reason we created the Challenge was three-fold:

1. People love contests (see "The Biggest Loser")
   
2. To have fun!
   
3. So that people could have the support of a community while going through the eight week program.
   

I figured that if I could get enough people together who wanted to start around the same time, the support and community would be incredible and the results would be that much more dramatic. So we decided to offer some prizes and create a community, and have a contest. Hence the "Challenge" that began on July 6 was born.

Meanwhile, so many people have expressed interest in the "Challenge" aspect of the program and have come aboard since the start date of July 6,that we decided to do a second contest with a second set of prizes. Hence, Diet Boot Camp Challenge ll will begin on August 1st.

Remember, you can begin the 8 week program any time you like. You don't have to join a "challenge"- but trust me, its fun. I think any of the people in the wonderful, growing Diet Boot Camp Community would agree.

And if you previously bought Diet Boot Camp and- heaven forbid, forgot to open it up- now's the time! Get on board! Visit the community and see what's going on!

Same prizes, same fun, same community, same support- just a different start day: August 1st for eight weeks, ending September 26^th.

We're hoping to run a couple of these a year, so if you're in one of these you'll be one of the "original" members of what we hope is going to be one of the most successful weight loss communities of all time!

Learn more about Diet Boot Camp Challenge ll»

Vitamin D Boosts Weight Loss Efforts

According to a new study, people whose vitamin D levels test high before they go on a diet experience significantly better results on that diet than people with low levels of vitamin D. The study suggests that vitamin D plays a part in weight loss and that increasing your intake of this incredibly important nutrient just might help you drop additional pounds.

We already know that vitamin D deficiency is associated with obesity, but it's not clear which comes first- are people obese because of inadequate vitamin D... or does obesity cause vitamin D levels in the body to somehow drop?

In the current study, presented at the Endocrine Society's 91^st annual meeting in Washington DC, researchers measured blood levels of vitamin D in 38 overweight men and women before putting them on a calorie restricted diet for 11 weeks.

Here's what they found: Higher levels of vitamin D predicted greater success on the weight-loss diet.

In general, most of the subjects had insufficient levels of vitamin D in the first place. But for each 1-ng/mL increase in the active form of vitamin D, subjects lost nearly 1/4 pound more weight. Baseline levels of vitamin D- the levels measured before the subjects went on a diet- actually predicted how much weight they would lose on the diet itself, with those with the least amount of vitamin D losing the least amount of weight on the diet, and those with the most amount of vitamin D losing the most amount of weight.

Most nutritionally aware health professionals- including doctors who know anything about this stuff at all- recommend that you get a 25-hydroxy vitamin D test, which is the most accurate form of testing for blood levels of vitamin D. They also recommend that ideal levels be in the 50-80 range. Less than 20 is considered severely deficient, and under 50 is less than optimal, even though lab values for "normal" start at 30.

In addition, the researchers measured body fat distribution on all the subjects using a DXA (bone densitometry) scan. Higher baseline levels of vitamin D also predicted greater loss in troublesome (and more dangerous) abdominal fat.

"Our results suggest the possibility that the addition of vitamin D to a reduced-calorie diet will lead to better weight loss," said Shalamar Sibley, MD, MPH, an assistant professor of medicine at the University of Minnesota.

So now in addition to helping people improve physical performance, strengthening bones, improving mood and possibly fighting cancer, we can add weight loss to the resume of this amazing little vitamin. Don't wait for the doctors to catch up with the science. I recommend 2,000 IUs a day of vitamin D, a very safe amount for this inexpensive (and easy to swallow) vitamin!

The Truth About Exercise

This 5 minute video busts a lot of myths about exercising. There's a lot more where this came from inside of Diet Boot Camp.

Modest Carb Reduction May Facilitate Weight Loss

A new study from the Department of Nutrition Sciences at the University of Alabama at Birmingham shows that even a modest reduction in carb intake was enough to stabilize blood sugar, reduce insulin and, in the long-run, facilitate weight loss.

Barbara Gower, PhD, the coauthor of the study, said "There has been great public interest in low-carbohydrate diets for weight loss, but they are difficult to maintain, in part because of the drastic reduction in carbohydrates".

Well, we can quibble about the difficult to maintain part- many low-carbers feel it's the easiest program they've ever been on once they get used to it- but let's admit that many people do find the idea of giving up high-carb foods daunting to say the least.

This study shows that even a partial reduction in high sugar (high-glycemic) carbs can make a huge difference to your health and your weight.

The researchers studied two groups of people. One group was given a "standard" diet of about 55% carbohydrates, 18% protein and 27% fat. The second group was given a diet of 43% carbs, 18% protein, and 39% fat.

Calories were identical in both groups, and the calorie level was set at just the amount needed to maintain weight.

The results showed that even when weight loss was not the goal, the group eating slightly lower carbs stayed fuller longer and were more satisfied. They also had healthier blood sugar levels and lower levels of insulin, the fat-storage hormone.

Commenting on the study, which was presented at the 91^st Annual Meeting of the Endocrine Society in Washington DC, Dr. Gower said this: "Over the long run, a sustained modest reduction in carbohydrate intake may help to reduce [calorie consumption] and facilitate weight loss".

Amen to that.

If you'd like a structured low-carb diet plan designed to stabilize blood sugar levels and lower levels of insulin (the fat-storage hormone) check out Diet Boot Camp. It includes a healthy shopping list, quick and tasty recipes, and a food almanac.

"I Just Can't Lose Weight"

I am so confident that my Diet Boot Camp can help you lose weight that I'm including this 90 day guarantee:

My 90 day guarantee protects you... so what are you waiting for?

Give Diet Boot Camp a try »

Asparagus: ATasty Weight Loss Treat

This article is written by my colleague Dr. Leo Galland, author of The Fat Resistance Diet - Jonny

Delicious young asparagus has arrived at farm stands and local markets. Now is the time to enjoy them while the stalks are tender. Asparagus are a good source of fiber and contains important nutrients. They have Vitamin K, which is good for your bones. Asparagus are also a source of beta-carotene, lutein and zeaxanthin, which are anti-inflammatory and help support weight loss.

I like to soak the asparagus several times to remove the sand. Then trim the tough ends of the asparagus. You may like your long stems and others may favor the Asian style perhaps cutting more of the stem into an angled piece which is very appealing if you have never tried this style before. This size can be tossed into a salad or a stir-fry.

Steam asparagus for a few minutes in very little water. Steam until brilliant green and fork tender. Watch them and be careful not to overcook.

A bowl of cooked asparagus on the kitchen counter will simply disappear as a delicious snack. Having only 40 calories per cup makes this an allowable treat. A squeeze of lime or lemon and perhaps a dash of salt and pepper completes your dish. Enjoy!

To receive a free one day meal plan with recipes visit www.fatresistancediet.com.

The Key to Controlling Cravings

Cravings are actually a form of addiction with physiological and psychological components.

This is why most diet plans fail- because they don't address the emotional side of cravings.

Without proper support for your emotions it is nearly impossible to overcome the old habits and cravings that keep you from becoming your best.

This is what separates Diet Boot Camp from all the other weight loss plans out there.

It's not just about your weight, it's about you. The whole you: Body, thoughts, and feelings.

If you are ready to create the life you love in a body you love, the Diet Boot Camp Challenge begins on July 6th.

Learn more»

Do You Have Barbara Bush Syndrome

A lot of people who want to lose weight have the Barbara Bush syndrome. They want their situation to magically change without having to change any of their habits.

Changing habits is a hard thing, believe me I know, but as someone who has overcome many unhealthy habits in my life (and as someone with a Masters degree in psychology) I know that change is possible with the right help.

Diet Boot Camp is my eight week program for physical transformation that includes a mental makeover. It's like having Jonny the psychologist, Jonny the nutritionist, and Jonny the personal trainer all show up at your house for an eight week visit.

Are you ready to change your body and change your life? If so, check out Diet Boot Camp!

Take Two Walks and Call Me in the Morning

It's no secret that many people don't exercise, even though they know they should. (Not you of course- but maybe someone you know.) Recent studies show that a written prescription for exercise from a doctor might just help motivate people to get off the couch and start moving!

Professor Miriam Morey led the most recent study on prescribing exercise, which was published in the Journal of the American Medical Association. She focused on cancer survivors like Joe Collie, who had surgery for prostate cancer. "The operation was in July of '93, so it's been 16 years since I had that procedure," explains Collie.

Collie and more than 600 other cancer survivors went on diets and exercise programs tailored to their needs. They also spoke with counselors over the telephone on a regular basis.

After 12 months, researchers were surprised to find that those who participated in the diet and exercise program increased their physical activity, lost weight and reported less physical decline than those in a control group.

Professor Morey says the study's results should help change patient care. "We can deliver this intervention to your home. You don't have to go anywhere. You can be on a mountaintop living by yourself, or in another country, and we can deliver this intervention," she said.

Professor Loretta DiPietro heads George Washington University's Department of Exercise Science. She says she was not surprised by the results of Morey's study. "We've been working with physicians for years and years to get them to discuss exercise with their patients," DiPietro states.

She says it is easier to prevent disease with exercise than it is to use exercise as part of treatment after the illness is diagnosed.

"Exercise has its greatest benefits on the prevention end of the equation," PiPietro adds. "It's much more effective in preventing excessive weight gain or excessive rises in blood sugar and cholesterol."

But she also says different exercises can help people with different diseases. For example, people at risk for osteoporosis benefit from weight bearing exercise. People with high blood sugar benefit the most when they exercise after a meal.

And Professor Morey says her study proves that cancer survivors suffer less decline in mobility when they get exercise tailored to their needs.

Joe Collie sums it up like this: "You've got to be able to get up and move around."

Researchers are not only discovering which exercises are best, but how often, how intense and how much time per week exercises should be done to maximize the benefit.

But you don't have to wait while they figure out all the details, which would be like waiting for a study to show that water puts out fire.

Exercise is the single best predictor of good health outcomes that I know of. It almost doesn't matter what you do-- just do something. In my book, The Most Effective Natural Cures on Earth I had to give "exercise" a special place simply because I was unable to find any "treatment" or "intervention" or "supplement" or "diet" that had as far-ranging and profound effects on human health and longevity.

Great if doctors start "prescribing" this info for their patients, just as other health professionals have been doing for decades.

Even better if we start listening to them!

Eight Ways to Feel Full Eating Less

People who wolf down their food are more likely to be overweight and suffer from digestive problems. Here are eight tips from the Life Extension Institute, expanded on by me, to help you not do that!

1. Stop eating before you feel full. It takes 15 to 20 minutes for your digestive system to tell your brain that you've had enough. The gut sends a little hormone called CCK to the brain to deliver the message "dude, you're full!" It takes a while to arrive- if you stop eating before you feel full, you'll do just fine. Remember, one of the longest lived societies in the world (Okinawans) have a saying: hara hachi bu, which means "step away from the table when you're about 75% full".
   


2. Turn utensils into allies. Make a habit of putting down your fork or spoon after each bite; don't pick it up again until you've swallowed. If you're eating hand-held foods, place them on your plate between bites. This helps you with number one (above), giving CCK more time to make the journey to the brain.
   


3. Chew well. Take small bites of food and chew each one about four or five times before swallowing. Don't take the next bite until your mouth is empty. You also can take a sip of water between mouthfuls. You'll be amazed at how helpful this is.
   


4. Take breaks. Once or twice during a meal, stop eating for about a minute. Talk, drink some water and take note of how full you're getting.
   


5. Relax. Try to schedule mealtimes when you can sit down and not rush. If you can, play soft background music - studies have shown it makes people slow down. Stressful dinners- with shouting and argument- make digestion next to impossible. Those stress hormones prepare the body for fighting or running, not for sitting down and digesting. Work with your body, not against it.
   


6. Concentrate on your meal. Distractions such as TV can keep you from noticing how quickly you're eating. Not only that, TV is the ultimate mindfulness-killer. I won't even patronize restaurants that have the TV on all the time, although ones that don't are increasingly difficult to find.
   


7. Try different dishes. If you have the same meals all the time, you're more likely to eat quickly and mindlessly.
   


8. Time yourself. As you adjust to a slower pace, a watch or timer can help you set goals.
   

How Celebrity Moms (Really) Lose the Baby Weight

Ever wonder how so many celebrities can transform back to skinny and sexy right after having a baby? Does this leave you frustrated? In this guest article my friend and colleague Ray Salomone - The Wellness Crusader reveals the un-natural Hollywood secrets that make these post-partum transformations possible.

A combination of many emails and my brewing disgust at the celebrity magazines and their coverage of "How I Lost The Baby Weight" have compelled me to finally expose the sham behind what has frustrated women all over the world.

Remember, I train celebrities and I am forced at times to put up with their unbelievable nonsense. So here's the deal.

When a celebrity gives birth (often by a scheduled, voluntary c-section) many immediately receive a tummy tuck. Once they are home, they bring in their (already assembled and waiting in the wings) team of professionals whose sole duty is to get the celeb back into red carpet shape. Often a publicity deal is already in the works with a magazine selected to cover her miraculous return to the spot light.

This team is made up a personal trainer, a masseuse, yoga instructor, Pilates instructor, nutritionist and personal chef. More often than not, little pills are often taken. (Remember the Rolling Stones song, Mother's Little Helper?) They devote their entire day to this. Every other annoyance is taken care for them. Changing diapers? Please!

Losing sleep? Makes for a great sound bite but it's not the truth.

During this 4-6 week hunker down, the new baby is rarely seen. The child is in the care of a full time staff.

(Note: When a celebrity says "my baby sitter" what she really means is

"My full time nannies")

Also- notice how they all say, "Breastfeeding helped me to lose the weight." Yeah right! Breastfeeding and weight loss has NO connection. Most of them couldn't be bothered to breast feed anyway. The horror!

So ladies, please give yourself a break. It took you nine months to gain the weight, give yourself nine months to lose it. Believe nothing you read in the magazines. Enjoy the experience of your newborn. Eat healthfully. Exercise when you can. As the weeks and months go by, your baby will get into a routine, and then so can you. And now you can have your sanity back on this issue.

Vegetable Juice May Help to Lose Weight

(United Press International) Drinking at least one glass of low-sodium vegetable juice daily may help overweight people with metabolic syndrome lose weight, U.S. researchers say.

Metabolic syndrome is defined by a cluster of risk factors, including excess body fat in the midsection, high blood pressure, high blood sugar and abnormal blood lipids. If left uncontrolled it can increase risk for both diabetes and heart disease.

Study author John Foreyt of the Baylor College of Medicine said the 81 participants in the study were primarily African-American and Hispanic adults -- populations that typically have a higher incidence of metabolic syndrome.

Each group followed a Dietary Approaches to Stop Hypertension diet that emphasizes eating lean meat, lower fat dairy, whole grains, vegetables and fruit daily, and keeping saturated fat, total fat, cholesterol and sodium in check.

Two of the groups were given Low Sodium V8 100 percent vegetable juice and instructed to drink one or two cups every day for 12 weeks, while the third group was not given any vegetable juice.

The researchers found that participants who drank at least 8 ounces of low-sodium vegetable juice as part of a calorie-controlled Dietary Approaches to Stop Hypertension diet lost four pounds over 12 weeks, while those who followed the same diet but drank no juice lost 1 pound.

The findings were presented at Experimental Biology meeting in New Orleans.

Dr. Jonny's comment: There could be several reasons why the vegetable juice helped these folks lose weight:

One, it may have cut appetite, causing those on the juice to eat a bit less even though "technically" they were following the same diet. In these experiments, it's fiendishly difficult to track every calorie of every participant, so even though both the juice group and the no-juice group got the same instructions, the juice drinkers may have eaten less.

Two, as we're finding more and more, fruits and vegetables (and their juices) may have an indirect effect on weight loss, simply by virtue of how anti-inflammatory they are. Inflammation is a component of obesity, and reducing inflammation always helps everything- and may also help with weight loss.

In any case, I've been touting fresh made vegetable (and some fruit) juice for as long as I've been writing this newsletter. And if nothing else is around, a V-8 might be a very good way to get some (though not all) of the benefits of freshly made juice. And regular consumption- along with a reduced calorie, low-sugar eating program- might even help you lose weight.

Are Hidden Food Allergies Making You Fat?

Patients unable to achieve goal weight loss just by cutting calories were significantly aided in their attempts when they avoided foods that had been shown by a unique lab test to excite their immune response, according to a new study from Dubai.

The authors, led by Dr. M. Akmal of the Dubai Specialized Medical Centre, pointed out that hidden food allergies, or food sensitivities, are unique to each individual and can cause inflammatory diseases, and an inability to lose weight.

Food sensitivities often provoke delayed and chronic symptoms, like IBS, migraine and arthritis that are not as obvious as the dramatic and immediate onset of "true" food allergies, such as peanut anaphylaxis, but, over the long term, can be just as devastating and are more difficult to detect.

The patients were all tested on a well known system called the ALCAT test which I've written about in "The Most Effective Natural Cures on Earth". The ALCAT test shows which foods activate your immune system, even if you're not "technically" allergic. The only "treatment" the patients underwent during the 12 week study was to avoid all foods that showed up in the test as being problematic.

The results were pretty impressive.

By just eliminating the foods to which they were sensitive, the study participants dropped an average of 37 pounds in 12 weeks- a very impressive amount. They also dropped an average of 6 points on their BMI (body mass index) and a reduced their body fat by a stunning 30%.

My friend Fred Pescatore, MD, author of "The Hamptons Diet" (and former Medical Director of the Atkins Center) commented: "I'm not surprised by these results, dramatic as they may appear. I've used the ALCAT test with my difficult patients time and time again, and it always works".

Other studies based on the elimination of food sensitivities had previously been reported. In a Baylor Medical College study 98% of subjects also displayed significant improved body composition and/or scale weight following an ALCAT test-based food elimination diet within four weeks. A matched control group that followed calorie restriction alone actually became fatter.

Roger Deutsch, co-author of the excellent book, "Your Hidden Food Allergies Are Making You Fat" had this to say: "Now we know that chronic inflammation, caused primarily by exposure to incompatible foods, is at the root of metabolic problems like diabetes, cardiovascular disease and obesity. The immune system chemicals block insulin receptors; so, guess what happens to the sugars we eat? - they get stored as fat. Cut the inflammation, cut the fat storage."

So if nothing's worked for you, perhaps it's time to try some experimentation. A rotation diet or an elimination diet is one low-tech way to see if certain foods are contributing to weight loss resistance (or even to vague symptoms like headaches, fogginess, aches and pains and low energy). I explain how to do it in "The Most Effective Natural Cures on Earth".

And if you want to go all the way and actually take the ALCAT test yourself, you can find out more at www.alcat.com.

Brown Fat, White Fat - What's it All About?

Recently there has been a spate of articles and news reports about something called "brown fat". Though you may never have heard of it, scientists have been intrigued by it for years- they just never thought we humans had any of it.

Now they do.

Why should you care?

My friend Shari Lieberman, PhD, explains it perfectly. "Brown fat keeps bodies warms by functioning as a built-in heater, burning fuel and raising body temperature", she says. In other words, brown fat is metabolically active- it burns calories. And that, of course, is the holy grail of weight loss programs.

Problem is, brown fat is common in rodents, but in humans... not so much.

At least that's what everyone- except forward thinking nutritionists like Lieberman and Ann Louise Gittleman- thought.

Not any more.

Three studies appearing in the New England Journal of Medicine indicate that we humans have the stuff too. Why are they just figuring this out now? Because they were looking in the wrong place. In rats, the brown fat is mostly between the shoulder blades, and in human infants it's a sheet of cells covering the back. But the latest studies show that human adults have brown fat in the upper back, on the side of the neck, in the dip between the collarbone and shoulder, and along the spine.

Unlike white fat which just sits there and annoys you- all the while pumping out chemicals and hormones that interfere with your health and your ability to fit into your Frankie B's—brown fat is like a little furnace, burning calories. If we could only stimulate that brown fat- and believe me, the drug companies are already working on the problem- we'd be able to burn more calories without eating differently or even exercising.

I'm not sure that's a good thing, but that's another story. The point is, if you were eating well, and exercising regularly, stimulating your brown fat might help move things along nicely.

Since Lieberman and Gittleman were both ahead of the curve on this one, it might be worth it to hear their recommendations on natural ways to stimulate brown fat. Gittleman is a fan of evening primrose oil (active ingredient GLA) for just that purpose. And there's even stronger evidence for green tea extract- also known as EGCG.

"Green tea specifically stimulates your body's ability to burn fat in addition to overall calories and stimulates brown fat", says Lieberman. "Studies show that using green tea even without dieting causes weight loss- so using it with a weight-loss eating plan should give you excellent results".

A Weight Loss Lesson from the Tennis Court

There are basically two ways to win a tennis game.

In the first, you hit "winners"- shots that are absolutely un-returnable, killer smashes, put-aways, or balls that are perfectly placed where your opponent is not. Your poor opponent looks helplessly as the ball sails to a part of the court where they can't possibly get to, and you win the point.

I spend an awful lot of time playing tennis and an awful lot of time trying to hit "winners" and an awful lot of time being frustrated because most of my "winners" wind up well outside the lines of the court, losing me the point.

Yesterday, my Zen master of a tennis teacher- Delroy Reid- asked me to try a different approach. (Stay with me on this- it's going to be relevant for weight loss and- truth be told- for life itself.)

Here's what he said- "Keep the ball in play".

Now this might not seem like such a radical concept, but consider this-- Even if you don't have a terrific shot, even if you have lousy placement, even if you're a C level player- if you hit everything back, what do you think is going to happen?

I'll tell you, because I've tried it.

Your opponent is going to miss.

He's going to get frustrated, he's going to lose patience, he's going to try for a winner, and unless he's a pro level player, most of the time he's going to miss his shot.

And you're going to win.

Get where I'm going with this?

Most people don't succeed at the weight loss game because they keep trying to hit "winners". There are no "winners" in weight loss. Infomercials promise them- "lose 16 pounds in a week"- but trust me, the only people who do well on those programs are the people who sell them.

But what if you just "kept the ball in play"?

That means not expecting miracles, staying patient, staying in the game, hitting back whatever ball life throws you (like a plateau)- preferably with a smile- and just, well, staying in the game.

You can't win that game unless you stay in it.

Unfortunately, too many of us give up. In weight loss and in life.

Maybe the key to winning in weight loss- and come to think of it, in life- is simply keeping the ball in play.

As Woody Allen used to say, "90 percent of life is just about showing up".

Why You Can't Lose Weight

WEB MD recently published a piece with the eye-catching title "Why You Can't Lose Weight". And indeed, a number of the reasons they listed were pretty interesting. In case you missed it, here's the executive summary:

1. Low resting metabolic rate combined with high metabolic efficiency. What this basically means is you "burn" fuel (calories) at a lower rate while resting, and are efficient at using calories while exercising (meaning it "costs" you fewer calories to run on a treadmill than your neighbor). According to Victoria Catenacci, MD, a University of Colorado researcher, this can account for up to 22 pounds of weight gain!
   


2. You are female. Because women have less muscle then men, they burn less calories (remember you burn calories in your muscle cells, not in your fat cells)


3. You experience hunger, satisfaction and stress differently than others. We're just beginning to scratch the surface of understanding this one, but It's pretty obvious that some people struggle with appetite and stress a lot more than others.


4. You don't like to exercise. This could be considered a big eye-rolling "duh", but some people seem to be genetically adapted to more activity than others. Mice that are bred for wheel running take to it like a surfer dude to the Malibu coastline. Others prefer the mouse equivalent of sunbathing.


5. Your mother ate a high-fat diet while pregnant. Emerging- and disturbing- research has been showing that what both your mother- and even your grandmother- ate may have an effect on you and your body weight.


6. What you ate as a toddler affects how easily you gain as an adult. This is one reason why people like me are so adamant about teaching parents how important it is to shape tastes and habits early on while you still have some control over things!

All this is fine and dandy, but I fear that a lot of people reading the WebMD piece might be forgiven for throwing up their hands and saying, "See, there's not much I can do about it! Let's go to McDonald's!"

The fact is that there's a ton of reasons why it's harder for some people than others. I say- who cares? The cards you're dealt are the cards you're dealt, but that's just the beginning of the game. It's how you play those cards that determines the result. Just ask any player on the World Poker Tour.

If you're one of the thousands- perhaps hundreds of thousands- of people for whom weight loss is difficult, I'd like to offer you a list of things you can actually do something about.

1. Eat less calories. Cutting portions by 1/4 - 1/3 is a great place to begin.


2. Don't believe the calorie counters on exercise machines. If they told you the truth about how many calories you're really burning, no one would buy them. You burn about 300 calories in a half hour of moderate to hard exercise no matter what the treadmill says.


3. Reduce carbs and sugar. You may be one of those people who "experience hunger and appetite" more acutely than most, but don't make matters worse by eating foods that produce their own cravings for more! It's pretty hard to overeat spinach and steak. Pasta and bread... not so much.


4. Exercise harder and smarter. Walking 30 minutes a day is an amazing strategy for extending life, but it won't cause you to lose weight. Begin interval training and up the ante.


5. Build muscle with weights. And women, listen up. You won't look like the cover of a muscle magazine just because you're pumping some iron. But you will build some calorie burning tissue that will help raise your metabolism, not to mention make you look better in a bathing suit!

And finally, if nothing "works", try focusing on health rather than just the scale. Studies show that you can be "fat and fit" and fit people who are overweight can live just as long and successfully as thin people who aren't fit. Just ask Steven Blair, PhD, Research Director at the Cooper Institute of Aerobics. Blair runs over 15 miles every week and is in the best shape of his life. But by his own admission, he happens to be fat.

He's also healthy as a horse.

Omega-3's and Obesity

I've been preaching about the benefits of Omega-3 fatty acids for so long I'm hoarse. But up to now, there hasn't been much research on omega-3's and obesity. We know for a fact that omega 3's benefit the heart and the brain. But might they also be helpful in a weight loss program?

Off the record, a number of top trainers and nutritionists have been recommending omega-3's for their overweight clients for years. Why? Every overweight person has some degree of inflammation and omega-3's are anti-inflammatory. Many health professionals suspect that lowering inflammation may make weight loss easier- they just haven't been able to prove it yet in a study.

Now new research seems to confirm what we've long suspected. Spanish researchers found that animals fed omega-3s deposited significantly less fat in their fat tissue and livers, and had much lower production of inflammatory substances. This suggests that increased consumption of omega-3s by obese humans might discourage fat gain and promote healthier fat tissue and liver metabolism.

Another study from Spain, Ireland and Iceland found that higher omega-3 intakes by obese individuals on a weight-loss diet might help control their appetite and satiety, promote weight loss and reduce the likelihood of developing insulin resistance.

Fish oil is the second most important supplement besides a good multi-vitamin. Everyone should be taking it! If fish oil is not already part of your daily routine I recommend Barlean's High Potency Fresh Catch Fish Oil.

FDA Warning about Tainted Weight Loss Products

A continuing investigation by the FDA has prompted consumer warnings and recalls by some distributors of dozens of so-called "weight loss supplements", many of them imported from China. According to the FDA- which I don't always agree with, but is on the money with this one- many of these supplements contain hidden and potentially harmful drugs. To which I would add- and most of them aren't even effective.

I was personally delighted to see "Star Caps" on the warning list. This overpriced, ridiculous product was aggressively marketed by one Nikki Haskel. Who is Nikki Haskel and what does she know about nutrition? Glad you asked. Back when I lived in NY, Nikki Haskell was an "in-crowd" wannabe, a perpetual hanger on at all the "in" clubs, and the host of a low-rent cable TV show where she interviewed B list celebrities and pretended to be part of the "in crowd". Next thing you know she turns up as a "diet guru" marketing a pill whose ingredients were basically papaya and garlic for 100 bucks a pop.

And people bought it- at least until recently, when it was revealed that Star Caps also contains a substance on the "banned" list of the NFL. But Star Caps isn't the only culprit. The FDA now lists 72 tainted weight-loss supplements. "A large percentage of these products either contain dangerous undeclared ingredients or they might be outright fraudulent on the ingredients and have no effect at all", said Michael Levy, the director of the FDA's division of New Drugs and Labeling Compliance.

Now I'm no fan of the FDA. But it's worth pointing out that many of the ingredients on their warning list do in fact have a lot of serious problems associated with them, including high blood pressure, tachycardia (rapid hearbeat), palpitations and even stroke.

One of the controlled substances found in many of the listed products is Sibutramine, the same ingredient in the prescription drug Meridia, only at an even higher dosage. Fenproporex, another controlled substance found in many of the products, can cause arrhythmia and possible sudden death.

Here is a partial list of the products on the FDA's list of "tainted" weight loss products:

• 3 Day Diet
• 7 Day Herbal Slim
• 21 Double Slim
• 24 Hours Diet
• Fatloss Slimming
• Perfect Slim
• Royal Slimming Formula
• Slim 3 in 1 Extra Slim Formula
• Starcaps
• Super Fat Burner

There's nothing wrong with using products to help with weight loss- particularly safe, effective products like Green Tea Extract, Super Citrimax, CLA-Tonalin and the like.

But they're not magic.

Used in conjunction with a lower calorie, low-carb diet and a sensible exercise program, they can give you an edge.

Best of all, they're completely safe. And- unlike Star Caps and others like it- they don't cost a fortune, promise the moon and deliver substances that may seriously harm your health.

7 Benefits of Detoxing Today

The 4th pillar of Youngevity is Detoxification so I thought this was a good time to share the following article "The 7 Benefits of Detoxing Today" by my friend Chris Christian, writer for HealthyNewAge.com, the alternative medicine web site and blog.

Detoxification is the process whereby the body rids itself of harmful chemicals that have accumulated in the body. These chemicals can be byproducts of natural processes, or they can be alien substances introduced into the body through food, air, or other environmental interactions.

The organs of the body responsible for detoxification are the liver, kidneys, colon, lungs, lymph system, blood and skin. Detoxification is an ongoing and natural process.

How Do You Become Toxic?

Although the body is naturally made to be able to detoxify itself, it is really geared toward a much less harmful environment than that in which most of us live today. Think back to the days when most people lived in the country and consumed foods grown locally, unprocessed, and eaten fresh or dried. No preservatives, no chemicals in the water, no smog in the air.

Those days are behind us, and we are now faced with all manner of chemicals and unnatural substances in all areas of our life. Our foods have been preserved, chemicals are added to enhance flavor or color, containers are made from chemicals that can leach into the food, the air has particulate matter in it previously unheard of, we touch cleaning compounds and other chemical solutions every day, and so on.

Our bodies' systems were not made to handle this amount of input, and they become overwhelmed. When we don't eliminate toxins from our body quickly enough, health begins to decline, and the stage is set for longer-term outcomes.

What Happens when Toxins Accumulate in the Body?

Recently, many medical researchers have been realizing that toxins are the possible, and in some cases probable, genesis of many of the chronic and degenerative diseases that plague our society today. These ailments range from immune system disorders to cancers, neurological disorders and everything in between.

Even though these diseases may have an organic cause that has been identified, such as a hormonal imbalance, the question is why did the hormonal imbalance occur in the first place? We are now realizing that the body could have been able to prevent the disease from taking hold if only it were healthy enough.

Many diseases, including pervasive and chronic ones such as Alzheimer's, Parkinson's, and Multiple Sclerosis will respond to treatment that includes helping the body eliminate toxins. These types of diseases have had a damaging impact on our society, rendering previously productive people disabled or seriously impaired in their daily lives.

Cures from typical Western medicine have been sadly lacking in effectiveness, at best being able to ameliorate some symptoms, but not being able to stop or reverse the disease. Assisting your body eliminate toxins will help you maintain or regain good health.

Why is Detoxing Essential?

The illnesses caused by overloaded, poisoned systems tend to develop gradually. People generally don't notice they're becoming ill, and when they do find that they're ill, they cannot connect their symptoms to any landmark event.

Symptoms frequently start as minor complaints such as headaches, sinus infections, frequent colds, fatigue, or other maladies that seem to be a result of being "run down." After a while, diseases such as asthma, allergies, neurological disorders and hormonal imbalances seem to spring up out of nowhere.

If you establish a regular regimen of cleansing your body now, you will have a better chance of avoiding many types of toxin-driven illnesses later on.

There are safe and cost-effective programs available for most kinds of natural detoxing. These programs will give your body the much-needed boost to eliminating poisons and unfriendly substances from the blood, colon, lungs, liver, kidneys, skin and lymph systems.

Could You Already be Toxic?

It's best to make detoxification part of your life early on, and have it constitute part of your preventative healthcare regimen. However, you may already be suffering some signs of becoming toxic. If that is the case, you will want to start a body-purifying program as quickly as possible.

If you're suffering from allergies, congestion, depression, headaches, constipation, bad breath, or a host of other annoying, chronic maladies, you could already be a victim of toxin overload.

Now you know why you should be considering detoxing. Let's review seven direct benefits of a detoxification program:

1.) Toxins and Parasites are Removed from the Body

When toxins are ingested, inhaled, or absorbed through the skin, many of them are not simply passed out immediately. They become processed along with beneficial substances, and become part of the molecular makeup of the body. Some are isolated into organs that are used to cleanse the body, such as the liver. Others accumulate in the skin or other tissues where they can reside for quite some time.

Once the toxins have been incorporated into the body's tissues, the body must respond to that invasion in some way. Responses include some of the illnesses mentioned above, and can also include genetic mutations, or upsets to the metabolism.

In addition to toxins, parasites may have been ingested or absorbed, and they also take up residence in various parts of the body. Parasites are organisms that introduce themselves into the body and then feed on it while providing no benefit in return. If their populations become overgrown, they will rob the host body of nutrients and cause health to decline.

Parasites can be very difficult to diagnose, as they generally do not make their presence known directly. Symptoms of parasitic infestation can masquerade as any number of other diseases. A person who has parasites may present with symptoms such as headaches, blurred vision, intestinal pain, fatigue, or skin rashes, yet these symptoms do not lead doctors to a proper diagnosis, because physicians do not automatically testing for and ruling out parasites.

Incorrect diagnoses and treatments then follow, yet the patient does not improve, because parasites are really at the root of the illness. Most parasites reside primarily in the colon, but they will migrate to other organs, and can cause damage to tissues there.

Organs frequently attacked by parasites include the joints, eyes, liver, heart, spleen, gall bladder, and pancreas. A detoxification program can rid the body of parasites as well as chemical toxins, thereby reducing allergies and other illnesses, and improving overall health and vitality.

2.) Immune System Function is Enhanced

The immune system comprises a delicate balance of several body processes coordinating to fight off infection, viruses or mutations. When toxins are circulating in the body, or are stored in tissues that contribute to immune system function, immunity itself can be badly compromised.

This presents challenges on two fronts. First, trying to eliminate the unfriendly toxins or chemicals distracts the immune system, which make it work overtime. When a routine attack from bacteria or viruses comes along, the immune system is already taxed by trying to eliminate or control the toxins, so it is unable to respond efficiently to the normal demands put upon it. A person with a compromised immune system is more likely to have infections, or succumb to colds, the flu, or other viral illnesses.

A properly functioning immune system works constantly to eliminate all invaders, so although a person may come into contact with potential infectious material constantly, it never takes hold. Once the immune system is overburdened with toxins, however, it does not have the resources left to fight off the daily incursions of unfriendly elements.

The second way toxins and chemicals hurt the immune system is that they can compromise the ability of the immune system to respond by damaging its ability to manufacture its needed antibodies and chemical compounds. Or, it can stimulate the immune system into overproduction, which is what causes allergies. Either way, the components of the immune system are not working to keep the body healthy. The immune system itself has become ill.

A good detoxification regimen will take the pressure off the immune system, and if it has been compromised, will allow it to repair itself so better health is attainable.

3.) Chronic Disease can be Prevented

The World Health Organization (WHO) indicates that environmental toxins may cause over 60 percent of known cancers. The more industrial and chemically enhanced our world becomes, the more our elimination capabilities are stressed to keep up. If we assist our systems in their process of cleansing the body of toxins, we minimize the burden on our bodies and ensure better health.

4.) Quality of Life can be Improved

The burden of toxins in the body makes life unpleasant. Even in the absence of severe disease, nagging complaints such as joint stiffness, allergies, headaches, digestive disorders, fatigue and depression rob life of the joy with which it's supposed to be filled.

Toxins in the body that have overloaded the body's natural ability to eliminate them can drive all these complaints. A detoxification regimen can restore you to vitality and joy.

5.) Weight Loss

One of the body's responses to toxins is to encapsulate them in cells in the body. One of the most often used cells for this encapsulation is fat. Although there are many causes of obesity, and many diseases related to it, there is also the possibility that some percentage of excess weight occurs because the body is using fat to keep toxins as safely corralled as it can manage.

The body also encases toxins in water, which it must then store. Detoxing the body will result in loss of stored water and stored fat that was used to house these undesirable poisons. This may cause a loss of several pounds and inches.

6.) Body Systems' Balance Restored

All of our body's systems should be working together. Once we are overloaded with toxins, any impacted system can no longer pull its weight, and others then become overloaded or compromised. Hormonal systems, endocrine systems, digestive systems, all can be impacted by an overload of toxins. As one system fails to work properly, the others are taxed beyond their abilities, and our health deteriorates.

Undergoing a good detoxification regimen will restore balance to all your body's systems, and they will function properly again. Digestive systems return to balance, and waste elimination occurs quickly, preventing a future buildup of toxins. The body can properly eliminate toxins during restful sleep. Moods are restored to balance, and all systems are working harmoniously again.

7.) Premature Aging Stopped and Slowed

Toxins stress the body and cause systems to break down and to age more rapidly than normal. Additionally, free radicals cause skin and organ damage that advances aging more quickly. Free radicals are not actually toxins in and of themselves, but they are a result of toxins in the environment and in the body.

A free radical is a molecule that's missing an electron, so it attacks a nearby molecule to steal its electron. The attacked molecule then needs to recover its missing electron from another molecule, and a chain reaction is started that damages tissues at a molecular level. Chemical processes caused by toxins, including pollution, cigarette smoke, and herbicides can create a free radical. In small amounts, the body can accommodate and repair free radical damage. However, when the free radical activity becomes overwhelming, premature aging and other signs of tissue stress become apparent.

Removal of toxins from the body will greatly reduce the formation of free radicals. Supplementing the diet with antioxidants will increase the body's ability to eliminate free radicals, and of course the antioxidants will be put to better use if toxins do not strain the body in the first place.

What Kinds of Detoxification Programs are There?

There are many detoxification programs available today. Some are quite simple, safe and effective. Others may need medical supervision.

• The most common detoxification regimen available is a colon detox. Since most toxins are ingested, those that are not immediately absorbed into the body will be moved out of it as waste. If the waste sits in the colon for too long, the toxins can be absorbed there, or can cause irritations to the intestinal linings. A minimum of one bowel movement a day is desirable. This will generally ensure that toxins are being eliminated effectively.
  
  A colon detoxification regimen starts with eating plenty of fresh fruits and vegetables and whole grain foods. If organic food is available, it's preferable, due to the reduced amount of chemicals used in its growth and processing.
  
  There are supplements and herbs that assist with colon cleansing. Some of the common herbs used include psyllium husks or seeds, slippery elm, flax seeds, and Cascara Sagrada. You can also find supplements in a homeopathic store or catalog. All of these will work to stimulate the organs and aid in cleansing.
  
  Cleansing the colon should be the first step in your detoxification program. If other organs are cleansed, but the colon is not yet working properly, toxins may end up in the overburdened colon and get reabsorbed from there.
  
• The next step in detoxification is the kidney. Your kidneys process about 200 quarts of blood daily filtering out about two quarts of water and waste. Drinking large amounts of water and eating a healthy diet will help cleanse the kidneys. There are also herbal supplements available to assist in this detoxification project. Some common kidney detox herbs include Tribulus Terrestris, Nut grass, Siberian tea, and sweet basil.
  
  Some people recommend a kidney-cleansing regimen by taking watermelon. 20 pounds or more of watermelon in one day will flush the kidneys. This is not recommended for people suffering from diabetes due to the high sugar content in the watermelons.
  
• The liver is a major component in the body's filtering mechanism. It captures parasites, viruses, bacteria and fungus as it processes the bloodstream. Liver detoxification should be done under supervision, and no more than twice a year. Eating a liver-healthy diet is the best way to support your liver function. This includes eating plenty of raw fruits and vegetables, avoiding heavy fat foods, and consuming light oils that contain essential fatty acids. Also, using a natural parasite cleanse product can support the body in very useful ways.
  
• A blood detoxification is often done in conjunction with a liver cleansing regiment. There are many blood cleansing herbs such as red clover, chickweed, plantain and burdock root.
  
• The skin and lymph systems can be detoxed by exercise. Regular exercise can be combined with herbal supplements, such as red clover, ocotillo stem, and Stillingia root to increase the elimination of wastes through the skin and lymph systems. Additionally, you may dry brush the skin to increase circulation, which assists elimination of waste through the skin.
  
• The lungs can also be easily detoxified by proper breathing techniques. Taking time each day to focus on deep breathing, especially in a clean oxygen environment, will stimulate, revitalize and cleanse the lungs.
  
• Last on the detoxification list is heavy metals. They accumulate I many areas of the body and are more difficult to eliminate from the body and can cause severe illness, including brain damage. They are particularly dangerous, but luckily, they are also more rare than other contaminants, with the exception of dental amalgam (metal fillings).
  
• Free radical action is also heightened by the presence of heavy metals. Heavy metal substances include lead, cadmium, arsenic, aluminum, mercury, and nickel. Chelation therapy is frequently used to eliminate heavy metals.
  
• Maintaining a high protein diet is important during a heavy metal detox, so do not fast during this type of detox. Protein in the diet will create sulfur-bearing amino acids, which greatly facilitate the removal of the heavy metals. There are supplements that support the effectiveness of the detox, including MSM, which is a form of sulfur, cilantro, and Chlorella. NAC (N-Acetylcysteine) and EDTA (ethylenediamine tetraacetic acid) are helpful in removing lead, mercury, aluminum, and cadmium from the body.

Correction: Cardio is NOT a Waste of Time

OK, I admit it: When it comes to weight loss, I'm not a big fan of long, mindless cardio. And recently I wrote a piece- "The Problem with Cardio" that might have led you to believe I think cardio is a waste of time.

That's not actually true. I think that aerobic exercise is way oversold as a weight-loss strategy, and that most people could get the positive calorie burning effects in a much shorter time with high-intensity interval training. But just because jogging an hour a day may not be the most effective way to lose weight doesn't mean you should abandon your cardio work.

Not long ago, scientists at McMaster University Department of Medicine, Health Sciences and Rheumatology Division compared the findings of 17 studies that examined the effect of exercise on anti-aging and the immune system. They were looking to answer the following question: "What, if any, are the effects of regular aerobic and/ or resistance exercise on the immune system in healthy older adults?"

They looked at these studies with a very critical eye, extracting only results that met very rigorous critera. Their conclusion: Aerobic exercise appears to be a friend of the immune system".

OK, remember these guys are scientists and tend to couch their findings in very conservative terms. But considering the incredibly rigorous standards they applied to their review of the research, that conclusion is pretty impressive. Coupled with all the other benefits we know even moderate aerobic exercise can confer- on the brain, for example, as well as on blood pressure, mood, well-being and the circulatory system- there's no reason to abandon those 30 minute a day walks, just because they may not be the best way to go when it comes to losing weight.

And by the way- though daily moderate-intensity exercise (like walking) may not be the best way to lose weight, it may be an essential component to keeping weight off. Findings from the National Weight Control Registry that follows people who've successfully lost a minimum of 30 pounds and successfully kept it off for a minimum of a year show that approximately an hour a day of moderate intensity exercise is one of the key strategies for weight maintenance.

More on Water for Weight Loss

Want to lose an extra 6.6 pounds a year without even trying?

That's the amount you might be able to lose just by drinking a half liter of water before breakfast.

According to researchers at Virginia Tech in Blacksburg, Virginia, drinking water before a meal appears to curb the appetite.

Researchers compared two groups overweight and obese people. One group was given instructions to drink a half liter of water before breakfast (about 16 ounces), the other was not. They found that the subjects drinking the water consumed an average of 75 less calories at breakfast than those who didn't drink up first. They didn't make any effort to eat less- they may not even have been aware of doing so.

But they did.

Think that's no big deal?

Consider that 75 calories a day adds up to... let's see now... 27,375 calories a year. By traditional computation (3500 calories per pound) that adds up to just under 8 pounds.

This is important because it adds to the growing body of research showing that small behavioral changes that don't seem to be a big deal can actually translate into different eating behaviors. Drinking water before breakfast is one of those small changes. Eating on a smaller plate is another. Leaving the chicken wings at the table after you've eaten them (instead of having the waitress remove them) is a third. All have been shown to unconsciously influence how much you eat.

All take just about zero effort or willpower!

And if you think 8 pounds a year is bupkus, consider that there are weight loss drug studies that don't produce results much better than that. Plus the fact that drinking water before breakfast is only one of many different strategies you can use to curb your appetite and cravings- put them together and before you know you're looking pretty good!

The Problem With Cardio Training

We all know cardio training is great for the heart.

But for weight loss... maybe not so much.

As my friend Craig Ballantyne, CSCS, MS says, "Cardio exercise is such a strange thing. In theory, it should work perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up".

A recent study in the International Journal of Obesity illustrates the point perfectly.

The researchers had people exercise 5 times a week for 3 months. The average weight loss was a respectable 8.2 pounds. So far so good.

But when the researchers looked at the actual individuals in the study, a different picture emerged.

The best subject lost an amazing 32 pounds! The worst one actually gained almost 4. The individual variance was enormous. In other words, it was good for some people.. for others, not so much.

The researchers think they know why. They classified the exercisers into two groups which they named "compensators" and "non-compensators".

The compensators got hungry as a result of their exercise and consumed a whopping 268 additional calories a day, thereby basically wiping out their exercise efforts at least as far as weight loss was concerned.

The compensators- not surprisingly- lost the least amount of weight.

"If your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for your efforts', suggests Ballantyne.

And if you are, you might be better off with a high-intensity interval program!

The Most Effective Weight Loss Technique Ever

Imagine that you found yourself somehow wide awake at 3 AM and staring at the infomercial channel (OK I know it's a stretch, but work with me here.)

A totally believable pitchman tells you about a new weight loss product that, in clinical trials, produced twice as much weight loss in the group that used it. (That's twice as much- as in 200%. Am I making myself clear?)

Before I tell you the price, are you interested?

Of course you are. And steer yourself for the punch line, because the price is....

Free.

In fact, I'm about to reveal that weight loss secret to you in a minute. But first let me whet your appetite even more by describing the clinical trial.

Nearly 1,700 overweight or obese adults at least 25 years old participated in the study and were tracked over the course of 6 months. All of them were encouraged to use the standard weight-loss tools: reducing calories, moderate exercise, you know the drill. (The study was published in the August issue of the American Journal of Preventive Medicine.)

They were also told- and get ready now for the secret- to keep a food diary.

Not all of them did.

But the ones that kept a food diary lost literally twice as much weight as those who didn't keep a food diary.

There's the secret. Free of charge. No muss no fuss no operators standing by. Just buy a notebook and write everything down. And I mean everything! It increases consciousness, helps you become mindful of triggers, and helps you identify the problem areas you need to work on. And we have scientific proof that it works.

Just remember: using that one tool (a conscientious food diary) will double the results you'd get without using it.

Think it's worth it?

Withdrawn: Advice on Low-Fat diets for Obesity!

Have you heard that a low-fat diet is the way to go for weight loss?

Of course you have. Who hasn't? And like much "conventional" advice, it's turning out to be bogus.

Recently, researchers combed through hundreds of previously published studies that investigated low-fat diets in comparison to other weight loss strategies. They looked at the Cochrane Controlled Trials Registry, MEDLINE, and EMBASE, all sources of rigorously controlled published trials. They were interested in the ability of people to actually sustain weight loss over a long period of time, so they investigated the studies in which people were given specific dietary advice (like eat a low-fat diet, or reduce calories). Three independent reviewers poured over the studies that met the criteria for inclusion.

Guess what they concluded?

"Fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people".

The title of their research paper- published in the prestigious Cochrane Database System Review was "Withdrawn: Advice on Low-Fat Diets for Obesity".

That kind of says it all, doesn't it?

You can lose weight on a low-fat diet, you can lose weight on a low-carb diet, and you can lose weight on a calorie-restricted diet. The choice should be based on what makes you feel better, reduces your cravings and increases your energy.

There's absolutely no advantage of a low-fat approach over any other, and in fact, there may be some disadvantages.

One disadvantage of a low-fat approach is that people eat more processed carbohydrates when they reduce fat too much. Another may be lower intake of valuable and healthy fats like omega-3's.

And a third disadvantage of low-fat diets is the constant cravings that frequently accompany them! I've never heard of anyone binging on buttered broccoli and steak, but I've sure heard of binging on cereal and bread!

Post-Workout Snack? Not so fast...

For years, we've been getting advice on eating and working out that's been lifted directly from the bodybuilding-heavy gym culture of the 60's and from the training manuals of serious competitive athletes. That's why we're told to eat 6 meals a day, have a high-carb snack directly after working out ("to refuel the muscles") and to carb load every time we go for a run.

Turns out that advice is great if you're training for a marathon or for the Mr. Olympia, but it's precisely the wrong way to go for the average exerciser, especially those looking to lose weight.

If you're trying to lose weight, nix the nosh.

In one recent study, volunteers were given high-carb mini-meal immediately after exercising on a treadmill for an hour. Insulin efficiency- the ability to clear sugar from the bloodstream- was completely wiped out by those who had the high-carb drink.

A separate study tested high-carb mini-meals against low-carb ones and found that if you're going to eat after working out, a low-carb meal does the least damage.

"If people are going to exercise to benefit their health, they should not be eating back the calories immediately- or within a couple of hours- of finishing", said Barry Braun, PhD, director of the Energy Metabolism Lab at the University of Massachusetts Amherst. "It seems as though giving people back carbohydrates blunts or diminishes the exercise benefit".

Remember, you'll still get the health benefits of exercising whether you eat afterwards or not.

But if you're trying to lose or maintain weight, it's another story.

Curbing Food Cravings

This article is adapted from an excellent article on food cravings by my friend Ingrid Kohlstadt, MD, MPH. The original article appeared in the January Townsend Letter for Doctors and Patients. Visit Dr. Ingrid at www.ingridients.com.

We all know that food cravings are some of the biggest obstacles to weight loss. Smart dieters will do everything possible to avoid food cravings, rather than fight a losing (not as in "losing weight") battle. We mere mortals have smell, taste, and gut feelings intrinsically hardwired in our brains. These pre-human senses scream "Eat that food!" before the high-reasoning brain centers in the neocortex even know what it is. In this way the brain is not like a computer where newer is faster. The brain's developmentally newer centers work more slowly than the impulse-driven, survival mode brainstem and "older" portions of the brain.

Don't Fight Intense Food Cravings: Fix the Cause

Battling food cravings can be dangerous. Unheeded food cravings can result in losing a job, losing concentration while operating machinery, and being insufficiently alert while commuting in heavy traffic. Ignoring the brain's "Eat!" message could also involve overlooking warning signs of migraine, gallstone, muscle loss or gout. Therefore "giving in" to intense food cravings may be the wisest immediate choice, even if it means busting a diet. Long-term, the best choice is to reduce the intensity and frequency of food cravings so that dieting is safe.

Remember that meals matter. Reducing food cravings begins with a knife and fork. Here are some general guidelines:

• Eat slowly and mindfully
  
• Eat fiber
  
• Avoid refined carbohydrates
  
• Don't skip meals
  
• Frontload with breakfast
  
• Eat calories rather than drinking them
  

Food cravings often reflect inadequate neurotransmitters in the dopamine or serotonin pathways. Amino acids can often be a successful way to treat cravings. Generally a starting dose of 150 mg 5-HTP and 1,500mg Tryrosine can help curb them.

Food cravings are like the "check engine" signal on the console. Battling food cravings is like battling the dashboard to sever the signal indicator light- not effective and not a good idea.

Address the metabolic engine trouble and the food cravings will go away.

Confessions of a Fat Runner

For years people have been asking the question "What's more important for weight loss- exercise or diet?"

A recent article in Newsweek should go a long way towards shedding some light on the issue, and makes a point I've been hammering away at for over a decade.

The article, "Confessions of a Fat Runner" is by a woman named Jennifer Graham. Graham runs over 10 miles a week and has been doing it for 20 years.

You'd think she'd be thin, right?

Wrong.

She's a healthy size 14. Defying the laws of science, she says, "my body doesn't look much different even though I've run at least 10,000 miles".

Her conclusion is this: "Without a significant reduction in ice cream (a sacrifice I'm unwilling to make), running won't make you thin".
Amen. Does this mean you shouldn't run or walk, or play tennis, or Spin, or take Pilates or lift weights? Of course not. All these things are great for your heart, your muscles and your health.

But without a change in diet, they won't cause you to lose weight.

You'd have to exercise like Michael Phelps to burn up the calories most people consume with one typical meal at the Olive Garden. (And I don't mean to pick on the Olive Garden. The same could be said of the meals at most restaurants in America, and virtually all typical meals at a fast food place.)

And though you may think you're burning off all those extra calories with exercise, the sad truth is most people greatly overestimate how many calories they burn and greatly underestimate how many they eat.

Exercise alone- as Jennifer Graham has found out- is not the magic formula for weight loss.

Exercise and diet is.

A Weight Loss Strategy That Really Works!

Are you one of those people who's been told that "diets don't work" and that "95% of people who lose weight gain it all back"?

If so, you're not being told the whole truth.

Fact is, the word "diet" comes from the Greek word meaning "a way of life"-- and if you indeed change your way of life, diets work just fine. For example: The National Weight Control Registry tracks thousands of people who have successfully lost at least 30 pounds and kept if off for a year. The average member of the Registry has done way better than that- 60 pounds average weight loss, kept off for five years.

Hardly sounds like failure to me.

What we've learned over all these years is that there are certain habits and behaviors that predict success in the weight loss arena. And one of the best is keeping a food diary.

You've probably heard about food diaries a million times, since every nutritionist I know pushes them. And let's face it, people hate them. A food diary causes you to be aware of everything you eat, something many people- myself included- would prefer not to do. It's a pain in the neck. And it's uncomfortable.

But it works.

New research backs this up. A recent study from the Center for Health Research at Kaiser Permanente Northwest attempted to identify what weight loss strategies work and what behaviors are associated with successful weight loss. At the top of the list was keeping a food diary. In fact, keeping a food diary was such a powerful strategy that those in the study who kept food diaries lost twice as much weight as those who didn't.

Hey, if there was an infomercial selling a pill that actually produced 100% more weight loss in those who took it, the operators "standing by" wouldn't be able to keep up with the calls.

In the Kaiser study, researchers enrolled 1685 overweight or obese adults and offered 20 group weight-loss sessions over the course of 6 months. During that time, participants were also given instructions on the right number of calories for their target weight as well as how to follow a basic diet low in sodium, and high in fruits, vegetables, lean protein and low-fat dairy. They were also encouraged to complete 180 minutes a week of moderate exercise, and, of course, to keep a food diary.

At the end of the 6 months, 70% of the participants had lost at least 8.8 pounds, an amount considered to be clinically significant- (8.8 pounds or more of weight loss has been shown in other research to lower blood pressure). And the average amount of weight lost in the study was even better- about 13 pounds!

A successful food diary is about more than just writing down what you eat. The participants were encouraged to measure as much as possible (using simple things like teaspoons and cups) and to approximate calories based on a calorie book or info available on the web. This calorie-estimating was an important part of the success of the program. (Note: it's not nearly as hard as you might think since most of us eat the same dozen foods over and over again.)

Other behaviors that predicted weight loss success were attending the group meetings and number of minutes of exercise a week.

Bottom line: losing weight may be a challenge, but it's very far from impossible. An old saying around 12 step programs is "learn from the winners"- in other words look at what people who are already successful at what you're trying to do and then copy what they're doing!

There's a strategy that works well in all areas of life, and definitely in the weight loss arena.

Look Younger, Feel Happier, and Be More Productive in 2009

It's a new year, and there's an awful lot of change in the air. Most of it is going to wind up being for the good, I'm sure of that. And if weight loss has been on your "to do" list for as long as you can remember, why not make this the year you really make "change" a true part of your life?

I'd like to take this opportunity to introduce you to my Diet Boot Camp program. Though many of you know about it- and have done it (and have written me wonderful letters about the difference it's made in your lives) many of you are new to my newsletter and may not know what "Diet Boot Camp" is about.

The Diet Boot Camp program is the closest thing to having me as your own personal coach:

• Imagine having me by your side at the grocery store to help you know what to get and what to avoid.


• What if I could stand in your kitchen and show you how to throw together quick and healthy meals?


• How much easier would it be if I was there at the gym with you, showing you what to do next?


• Could you hang in there a little longer if I was encouraging you every step of the way?

Diet Boot Camp is the next closest thing to having me show up at your front door for an eight week visit!

This empowering home study course is 13 years in the making and is based on my personal coaching program. It's a comprehensive plan for life change, not just weight. It's filled with specific information about which foods to eat and which to avoid, a step by step and week-by-week exercise program, and motivational nourishment that can help you break through your barriers and achieve more than you ever thought possible.

This is the perfect time to try Diet Boot Camp. I've bundled it with over $100 in free bonuses (which includes free UPS shipping). If you try Diet Boot Camp for 90 days and decide it didn't meet your expectations then I'll refund 100% of your money (but you can still keep the bonuses).

Learn more about Diet Boot Camp»

Water for Weight Loss? Yup!

You may have heard me say before that I consider water the greatest weight loss drink in the world. Why? Let me count the ways. Water is needed for virtually every metabolic process. It helps flush toxins out of the body. It helps give you energy (even 2% dehydration can negatively impact physical and mental performance). And much of what we perceive as hunger- driving us to overeat- is actually thirst.

For almost a decade I've been recommending that for weight loss, the ideal amount of water to drink on a daily basis can be approximated by taking your current weight and dividing by 2. That's the number of ounces you should aim for. For example, if you're 200 pounds, go for 100 ounces a day. (I was happy to see, recently, that this is exactly the same formula recommended by Deepak Chopra.)

But even though all nutritionists I know recommend drinking plenty of water, we didn't really have a lot of research to back up what most of us "knew" intuitively.

Now we have some!

In two separate studies, (both published in recent issues of the Journal of Clinical Endocrinology and Metabolism) researchers found that within 10 minutes of drinking about a pint of water, metabolic rates in both men and women begin to increase as much as 24-30 percent!

They don't completely know why, but it might have something to do with osmotic pressure changes. (If you're wondering, other drinks don't seem to have the same effect, so it's definitely the water that's doing it.)

You know, if you drank this much water every day upon rising you could actually burn an extra 17,400 calories a year- for a loss of five extra pounds. Just from drinking water!

Now granted, that's not an awful lot of weight. But added to all the other benefits of water, the little bit of extra weight loss is a nice bonus!

For best results consume it first thing in the morning on an empty stomach.

And then keep on drinking all day!

Resveratrol for Weight Loss?

I got an interesting comment on my blog post about Resveratrol. She wrote that she was obese, and had begun taking Resveratrol and had noticed an improvement in her energy and digestion. She also told me that a number of people she knew had reported weight loss and a loss in body fat just from taking 600mg of Resveratrol supplement without changing anything else.

I'm delighted that she felt better, and I'm a huge fan of Resveratrol, but frankly, I was surprised. I've never heard of Resveratrol having any effect on weight loss and honestly, am not sure why it would. Then I came across a new research study that may shed some light on the connection.

In this study, research collaboration between scientists from Massey University in New Zealand and the University of Illinois at Urbana-Champaign, rats fed extracts of blueberries gained up to 10 percent less body weight than their counterparts not fed the blueberry extract.

The mechanism by which this happened may shed some light on the Resveratrol mystery.

"Antioxidants may trigger receptors in your upper intestine that tell your brain you're full", said lead researcher Abdul Molan, PhD. Lab animals fed the extracts also decreased their food intake by about 8%.

If the antioxidant hypothesis turns out to be true, this could explain why Resveratrol- a powerful antioxidant- might have produced a weight loss effect in my reader's experience.

Interestingly, though I've always been a fan of eating the whole food (and taking supplements as well!), a previous study at the USDA Arkansas Childrens Nutrition Center and the University of Arkansas reported that purified forms of extracted anthocyanins from berries may decrease obesity- but oddly, the whole food doesn't produce the same benefits. (That doesn't mean the whole food doesn't have a ton of other benefits, just that the concentrated extract of anthocyanins was able to produce a result in these lab mice that the whole fruit was unable to produce.)

Bottom line: The nutritional components of whole foods- including Resveratrol from grapes, antioxidants from blueberries, and thousands of other plant compounds- work in mysterious ways.

But while science continues to elucidate the ways that whole foods, antioxidants, fiber, phytochemicals and omegas benefit your health and life, it makes an awful lot of sense to keep taking them!

Exercise for weight loss? Yes and no..

Exercise alone rarely helps people lose much weight.

This politically incorrect truth makes a lot of people very unhappy, but that doesn't mean it's not so.

Does that mean you shouldn't exercise? Hardly.

Exercise does three things that are absolutely vital to your health.

1) It completely, demonstrably, statistically, provably lowers your risk of dying from all causes including but not limited to heart disease- and as a bonus, may lower your risk for dementia and Alzheimers.

2) It insures that you will keep weight off once you lose it. Maintaining weight loss without exercise is virtually impossible- shown in study after study.

3) It has a profound effect on mood and well-being.

So it's not that exercise isn't important for weight loss- it's just that it's usually not enough by itself. It's also becoming increasingly clear that there are some people for whom a simple (dare I say simplistic) recommendation of diet and exercise alone may not be enough for weight loss, but that's a subject for another day.

Meanwhile, how do you stay "motivated" if you're exercising and not seeing an immediate fall in weight?

My good friend Gina Lombardi has written a terrific article on MSN on five alternative ways to measure progress (besides using the scale). The techniques are smart, easy, and highly motivating.

If you want the executive summary, it's this:

1. Measure your body fat

2. Keep a log (Gina explains how to do this in the article)

3. Use a pedometer (ditto)

4. Check and evaluate your sleep (is it better than it used to be?)

5. Use a heart rate monitor

I'll write more about the relationship between exercise and fitness (and about "smart exercising" in general) in the coming year.

Alli- what's the story?

So guess what. There's a new over-the-counter weight loss pill just approved by the FDA.

It's called Alli, it's made by GlaxoSmithKline, and early reports are that it's flying off the shelves.

So what's the deal?

Alli is actually Orlistat, which is actually Xenical. Xenical has been around for a while, didn't work very well, and has now been given a face lift; they took it off prescription-only status and repackaged it as Alli.

This is not the first time the clever marketers at Big Pharma have done this. Not too long ago, Eli Lilly took Prozac, dressed it up in nice pink and purple colors and rechristened it "Sarafem" for PMS.

But I digress.

So what do we know about Xenical (oh, excuse, me, Alli)..

Well let's start with this: it didn't work very well in the first place when it was known as Xenical. I'm not sure why changing the name and making the dosage smaller would fix the problem, but hey, what do I know?

Alli is a member of a category of weight loss drugs that might be called "digestive inhibitors". It blocks some of the fat that you eat from being digested and assimilated, and it does this by blocking the digestive enzyme lipase- which breaks down fat. The result? As much as 30 percent of the fat you eat doesn't go to your hips. Questions, anyone?

How 'bout this one: "What does it do to the fat that's already on your hips?"

Answer: Zip-i-dee-doo-dah.

People lose weight on Xenical- 'scuse me, Alli- because it essentially lowers caloric intake automatically. If you, for example, were eating a nice hefty 2500 calories a day and 30 percent of them happened to come from fat, you would normally be taking in 750 fat calories. By taking Xenical with a fatty meal, about one third of those fat calories aren't absorbed, so the 750 calories becomes, theoretically, 500 calories. You've "saved" 250 calories while eating the same meal (note the operative word theoretically). Stick to that plan for a week and you've "saved" 250 times 7 calories or a grand total of 1750 calories or... let's see... ummm... one half pound?

Yup.

And that's theoretically.

Nowlet's go to the videotape.

The first big study to put Xenical on the map was a two-year European study which showed that patients on Xenical lost between 2 and 3 percent more weight than those on a placebo. A second two year European trial put obese patients on a reduced-calorie diet and gave them 120 mg of Xenical 3 times a day. At the end of the year they had lost about 9 pounds more than the placebo group. Read that carefully. Nine pounds a year which translates to 3/4 pound a month.
A similar study in the US produced 1/2 pound per month for Xenical users.

So is Alli the answer? Hardly. Unless maybe if you're a stockholder in Glaxo.

Can it help if you're already doing all the right stuff, like eating well, eating clean, exercising, and taking care of yourself in a profoundly nurturing way? Maybe so. Maybe it can add a little tiny extra that could be meaningful to some people.

But unless you use it in conjunction with all that other good stuff- that so many people seem to want to bypass- it's just not going to do diddly squat.

autism- what's the story?

For years people have been battling over whether or not childhood vaccines cause autism. It's hard to think of a better example of opposing views fueled by (understandable) passion, each bolstered by statistics which- like all statistics- lend themselves to multiple interpretations depending on whose side you're on. It has the usual cast of characters - activists (usually parents) feeling betrayed and ignored and lied to, apologists maintaining steadfastly that the protesters are delusional and the science doesn't support their views.

Sound familiar? Hint: silicone breast implants.

Now this week for the first time, the case is going to court. Sort of. A special court will pit scientists against activists in the debate over whether vaccines cause autism. There's a test case involving a 12 year old Michelle Cedillo of Arizona and more than 4,800 cases are pending, filed by parents who believe the vaccines caused their kids autism. They're seeking payment under the National Vaccine Injury Compensation Program. The US Court of Federal Claims has set up an omnibus hearing in Washington and the first case is expected to last three weeks.

The nay-sayers say the issue is settled and that vaccines are not linked to the disorder. And there's good science- meaning statistical correlations- to support their case.

Now hold that thought for a moment.

Recently there was a terrific study done on diet and weight loss out of Children's Hospital in Boston (I'll blog about it in more detail this week). They wanted to test whether low-glycemic diets do better than standard low-calorie diets for weight loss, blood lipids, all the usual stuff. They divided everyone into two groups, gave one group the low-cal diet, one group the low-glycemic diet.

No difference.

But wait, there's more.

The researchers tested everyone in the study with a glucose tolerance test. This basically shows how your body responds to sugar- some people secrete a ton of insulin, some.. not so much. Then, with this info in hand, they re-analyzed the data. And found that when you looked at the sub-group of people who were "high insulin secretors", there was indeed a huge, significant difference in how the two diets worked. High insulin secretors lost way more weight and did much better in general on the low-glycemic diet. But in the larger picture, this sub-group was "lost" in the general statistics, and there was no significant difference between the two overall groups.

Back to autism.

I'm absolutely, unequivocably convinced that there is a subgroup of kids who can't detox the mercury in vaccines. This subgroup is "lost" in the overall statistics allowing apologists to say, "hey, vaccines don't cause autism". But if you were to somehow isolate this subgroup and analyze the stats on them, you'd find a big correlation between the vaccine and the onset of autism. I can't prove this but I'm sure of it.

Think about it. Our liver puts out enzymes called the cytochrome P-450 enzymes, that are involved in two distinct phases of detoxifcation. It's a complex process. Among individuals there are huge variations in the amount of these enzymes, their effectiveness, their activity. It's no doubt true that when you look at the statistics on autism and vaccination on millions of people, a correlation doesn't show up, much like it didn't on the low-glycemic and low-calorie diet study. But if you were to somehow identify a sub-population who had less than optimal cytochrome P-450 enzyme activity, and then analyzed just that population, I'm pretty sure you'd see the mercury- autism connection boldly and clearly. It's just masked when this subgroup is folded into the overall population.