A 30-DAY GUIDE
Daily Steps to Optimal Wellness
30 !
Tips
Designed to
Help You
Take Control
of Your Health
SUMMER - 2019
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Take Control of Your Health® with Dr. Mercola’s Life-Changing
K ETOFAST
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Following his blockbuster book Fat for Fuel, an
Amazon #1 bestseller, Dr. Mercola launches
Ketofast, his five-step program to help you
transform your relationship with food and eating
while totally rejuvenating your health. In this book,
you’ll learn about Ketofasting, the gradual approach
to fasting and ketosis that allows you to enjoy the
benefits without many of the downsides.
By utilizing this powerful tool and taking a gradual,
thoughtful approach to fasting, you can:
•
Prime your detoxification systems and correct
existing deficiencies.
•
Radically reduce harmful and unpleasant side
effects from fasting.
•
Help avoid the dumping of toxins from your
bloodstream into your tissues and organs.
•
Reduce fat with minimal feelings of hunger and
deprivation, and keep it off.
•
Slowly, but surely become metabolically flexible
so you can burn fat for fuel.
Order your Dr. Mercola Ketofast book today, and
begin to Take Control of Your Health®
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A lso Availab le
The Ketofast Cookbook
Featuring more than 100 delicious recipes
to make ketogenic eating easy and enjoyable.
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IN T RO D UCTI O N:
EDITORIAL DIRECTOR:
Dr. Joseph Mercola
A 30-DAY GUIDE
EDITOR:
Daily Steps to Optimal Wellness
Janet Selvig
30 !
ART DIRECTION:
Tips
Jesse Zeimet
Designed to
Help You
Take Control
of Your Health
DESIGN:
Nicole Stewart
Dedrick Stowers
MEDICAL REVIEWER:
Dr. Joseph Mercola
WINTER | SPRING - 2019
BUSINESS OFFICE:
125 SW 3rd Place, Cape Coral, FL 33991
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We l c o m e to D r. M e rc ola’s 3 0 - D ay G ui de
D e s ign e d to H e lp You Ta ke C o ntrol of
You r H e a lth ®
As founder of mercola.com, a natural health website that’s
dedicated to helping our 50 million monthly readers improve
their health with research-proven nutritional, lifestyle and
exercise principles, I’m passionate about educating and
empowering people with the most up-to-date health resources
and information.
Before embarking on any health-related
regimen, beginning any exercise program,
taking any herbs, drugs or other healthrelated items, seek the care and advice of a
qualified doctor or health professional.
The content in Dr. Mercola’s 30-Day Guide to
Optimal Wellness is intended to inform, not
prescribe, and is not meant to be a substitute
for the advice and care of a qualified
healthcare proffessional.
I understand that learning more about health and making
healthier choices can be daunting, particularly if you feel you
need to change everything you’re currently doing all at once.
That’s why I developed this 30-Day Guide designed to help
you easily transition to a healthier you, providing simple stepby-step guides each day that will eventually add up to major
improvements in your life over time.
My hope is that you’ll be able to define 2019 as the year you made
great strides in your understanding of health and wellness. No
matter what level you’re starting from, I am here to help you
Take Control of Your Health®.
Wishing you health and happiness in the new year,
Dr. Mercola
Copyright © 2019 Dr. Joseph Mercola on
Natural Health Products and Articles. All
rights reserved.
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TA B LE O F CO N T EN TS:
4 | 1.Burn Fat for Fuel
46 | 16.Express Gratitude
the Nitric
8 | 2.Incorporate
Oxide Dump
Filter
48 | 17.Properly
Your Water
50 | 18.Limit the Lectins
Your
12 | 3.Increase
Magnesium
- Connects
54 | 19.Meditation
Your Mind and Body
Your
14 | 4.Optimize
Vitamin D Levels
Informed
56 | 20.Stay
on Vaccines
Buying
18 | 5.Stop
Farm-Raised Fish
58 | 21.Move More
20 | 6.Try Berberine
24 | 7.Reduce EMF Exposure
Indoor Air
60 | 22.Reduce
Pollution
the Friendly
27 | 8.Follow
User’s Guide for the
64 | 23.Give up Soda
Timing of Nutritional
Supplements
66 | 24.Take Care of Your Ears
on Fasting:
30 | 9.Focus
Intermittent and
68 | 25.Saunas Are Beneficial
Ketofasting
Benefits of
32 | 10.The
Fermented Beets
Dedication:
70 | 26.Dental
Improve Your Oral Health
34 | 11.Fixing Fast Fashion
Drinking Coffee
72 | 27.Try
and Tea
Agriculture:
36 | 12.Regenerative
The Next Big Thing
38 | 13.Get Proper Sleep Nightly
44 | 15.Beware of Improvements
|
Your Go-To Salad Dressing
76 | 29.Take Care of Your Eyes
42 | 14.Go with Your Gut
DR. MERCOLA
Apple Cider Vinegar
74 | 28.Try
and Black Cumin Oil as
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78 | 30.Grow Your Own Food
5
FAT
FOR FUEL
1.Burn
The idea that glucose is necessary for energy
production is one of the reasons behind the
increasing prevalence of obesity, diabetes,
heart disease and cancer. In fact, your body
does NOT need glucose to produce energy.
The truth is that a long-term high-carb, low-fat diet
disrupts healthy mitochondrial function. What your body
really needs to use as energy is healthy dietary fat.
Eating a diet that is high in healthy fats, moderate in
protein and low in net carbs allows your body to burn fat as
its primary fuel instead of glucose. This causes your liver to
create water-soluble fats called ketones, which burn more
efficiently than carbs and create far less damaging reactive
oxygen species (ROS). This is known as the ketogenic diet,
and it may help provide the following health benefits:
6
•
Weight loss
•
Reduced inflammation
•
Increased muscle mass
•
Reduced appetite
•
Lower insulin levels
•
Reduced risk of cancer
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KETO FOOD CHECKLIST
How to Implement the Ketogenic Diet
The first step to successfully implementing a ketogenic diet is
to eliminate processed foods from your meals, as well as foods
that contain grains and high amounts of sugar.
A good rule of thumb is to decrease your net carb intake to 20
to 50 grams per day or less, and reduce your protein intake to
1 gram per kilogram of your lean body mass.
Here are some of the best keto-friendly foods you can
add to your diet:
•
Protein: Grass-fed meats and organic eggs
•
Vegetables: Low-carb and fibrous vegetables like
broccoli, spinach, kale, Swiss chard, asparagus,
cucumber and Brussels sprouts
•
Nuts: Macadamia, pecan, walnut and Brazil nuts
•
Fruits: Blackberries, blueberries, cranberries,
grapefruits, limes and lemons
•
Beverages: Filtered water, unsweetened organic
black coffee, coconut milk, green tea and herbal teas
•
Spices: Turmeric, sage, black pepper, basil, cayenne
pepper and cilantro
Another important thing that you should keep in mind is not
all fats are created equal. Make sure that you obtain healthy
saturated fats from natural sources like organic grass fed
butter, olive oil, avocados and coconut oil, which can be used
daily for cooking.
Avoid harmful man-made fats, including trans fats and
polyunsaturated vegetable oils, which are usually found in
processed foods, as they contribute to heart disease, promote
gut inflammation and deplete your body of antioxidants.
REMEMBER: Long-term, uninterrupted nutritional ketosis
may drive your insulin levels too low and cause a spike in
your blood sugar, so make sure that you cycle your diet.
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Ideal Absorption and Results
with Dr. Mercola Liposomal Vitamin D3
Nine out of 10 Americans are deficient in vitamin D3 or cholecalciferol, due to lack of
direct sunlight, poor diet or by not taking a high-quality supplement. Of those who are
supplementing with oral vitamin D, they are most likely using a form that is not absorbed
well by their body and end up not receiving its intended benefits.
Dr. Mercola’s Liposomal Vitamin D3 utilizes liposomal technology for higher bioavailability
potential.* It contains phospholipids from sunflower lecithin, which create liposomes that
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Available in three dosage sizes (1,000 IU, 5,000 IU, and 10,000 IU per capsule), Liposomal
Vitamin D3 is perfect for maintaining vitamin D3 status in both adults and kids (1,000 IU).
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
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2.Incoporate the
NITRIC
OXIDE
DUMP
Do you have three or four minutes, one to three
times a day, to spare from your busy lifestyle? If
you do, use that time to engage in one of the best
high-intensity exercises: the Nitric Oxide Dump.
Imp rove Your Mitochondr ia l He a lth
in - 4 Minu te s or Le s s!
Nitric oxide (NO), a soluble gas stored in the endothelium (the
lining of your blood vessels), is produced from the amino acid
L-arginine, where it acts as an important signaling molecule
throughout your body.
NO offers numerous benefits for your health. Aside from
promoting healthy endothelial function and heart health,
it helps your veins and arteries dilate, supporting healthy
blood flow and allowing vital oxygen and nutrients to flow
freely throughout your body.
This gas also protects your mitochondria, the energy storehouse
of your cells, which are responsible for the utilization of energy
for all metabolic functions. Thus, knowing how to harness
your body’s NO-generating powers is an immensely beneficial
health strategy, and the Nitric Oxide Dump is one of the best
exercises to do so.
Developed by Dr. Zach Bush, the Nitric Oxide Dump
workout is specially designed to stimulate the release of
NO for muscle growth and much more. “Your body has the
ability to regenerate every couple of hours, giving you the
opportunity to release it multiple times a day,” Bush says.
“What that means is the most effective way to increase
your muscle function is to workout very brief ly every
few hours.”
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H ow to D o the Nitr i c Ox i de D ump
TIP: FORM IS EVERYTHING!
The Nitric Oxide Dump workout incorporates your
body’s 16 largest muscle groups, making it a full-body
workout. You can do it virtually anywhere. Plus, it’s
Be sure to carry out each movement correctly, even
appropriate for all fitness levels.
if you need to go at a slower pace at first.
This workout only involves four movements. It’s best
Make sure you’re breathing through your nose and
to start with four sets of 10 repetitions, and then aim
not your mouth. Your nose regulates over 30 physical
for 20 repetitions as your fitness level increases.
processes, one of which is the release of NO.
STEP 1: S quat s (10)
1.
Stand with your feet hip-width apart, feet parallel, toes pointing
forward and the weight of your body distributed evenly between your
heels and the ball of your foot.
2.
Perform 10 squats in rapid sequence, keeping your quadriceps
engaged. Your butt should move back as though you’re going to sit
in a chair while your arms move forward for balance. You can do a
shallower squat if you have knee or back pain.
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STEP 2: A lte r nating A r ms
Alternate swinging your arms at a 90-degree angle.
Keep your form tight and your muscles controlled, avoiding
swinging your arms too high or too low. This will work a number
of muscles in your deltoids, which are the rounded, triangularshaped muscles on the uppermost part of your arm and the top
of your shoulder.
STEP 3: Non - Jumping Jacks (10)
1.
Begin standing straight with your arms down, fists
touching in front of your pelvis.
2.
upward on each side to touch your fists
STEP 4:
S houlde r Pr e s se s (10)
over your head.
3.
1.
Bring fists above your shoulders on either side
Using a broad rotation, circle your arms
Circle back down to hit your fists at
the bottom, and repeat 10 times.
of your head with your elbows bent.
2.
Extend your arms straight above your head.
3.
Return to position with fists just over your
shoulders, and repeat 10 times.
I f yo u h ave s h o u l d e r p r o b l e m s w i t h
yo u r r o t a to r c u f f s , t r y t h i s va r i a t i o n
in s te ad:
1.
Start with your hands at a prayer
position in front of your chest.
2.
Keep your hands pressed together
lightly as you extend them above
your head.
3.
Circle your arms out to the sides
to release before bringing them
back to the prayer position.
Repeat 10 times.
You can do this work out three times a day with a minimum of two
hours between each workout. When you’re done, you should feel
your fingertips tingling, and this is a great sign because it means
nitric oxide is freely flowing through your body.
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Help Eliminate
Unnecessary EMFs
Studies show that your cell phone may be emitting harmful EMF radiation directly to your
head. Dr. Mercola’s Blue Tube Headset is a simple, effective and scientifically proven way
to reduce those harmful radiation emissions.
The Blue Tube Headset uses an acoustic exchange principle, similar to a doctor’s
stethoscope, to eliminate using a microwave-emitting wire all the way to the headset
earpiece, allowing for a better protected, more convenient cell phone experience.
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3.Increase Your
MAGNESIUM
Magnesium is necessary for the healthy function
of your heart, kidneys and muscles. It also plays
an important role in more than 600 different
biochemical reactions in your body, which are
necessary for:
•
Healthy mitochondrial
function.
•
Regulation of blood sugar
levels.
•
Energy production.
•
•
Metabolism of various
minerals and enzymes.
Mental and physical
relaxation.
•
Detoxification and antioxidant
defense.
•
Muscle and nerve function.
•
Cellular and tissue integrity.
•
•
Normalizing blood pressure.
Synthesis of DNA, RNA and
protein.
Although magnesium is the fourth most
abundant mineral in the body, many people
around the world are still deficient. This is
likely caused by a poor diet consisting of
processed foods.
Are You Lacking in Magnesium?
A deficiency in magnesium has been linked
to various illnesses like hypertension,
Alzheimer’s disease, osteoporosis, Type
2 diabetes, liver and kidney damage, and
depression, to name a few.
R a i s e Yo u r M a g n e s iu m L eve l s
With Organic, Unprocessed
Fo o d s
Magnesium resides at the center of the
chlorophyll molecule found in leafy greens,
so consuming dark green leafy vegetables
is one of the best ways to help boost your
intake of this mineral.
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S o m e of the g re e n s r i c h in
m agne s ium in c lu de:
•
•
•
•
•
•
•
•
•
•
Spinach
Broccoli
Kale
Swiss chard
Brussels sprouts
Turnip greens
Beet greens
Bok choy
Collard greens
Romaine lettuce
O the r m agne s iu m - r i c h fo o d s
that you c a n a ls o ad d into you r
die t a re:
•
•
•
•
•
•
•
Raw cacao nibs and/or unsweetened
cocoa powder
Avocados
Seeds and nuts such as pumpkin seeds,
sesame seeds and sunflower seeds
Fruits and berries such as papaya, dried
peaches and apricot
Herbs and spices such as coriander,
chives and cumin seed
Fatty fish such as wild-caught Alaskan
salmon and mackerel
Organic, raw grass-fed yogurt and natto
W hy You S houl d A ls o C o n s i de r
M ag ne s iu m S up p le m e nt atio n
Cli c k to Watc h V i de o
Foods grown in magnesium-depleted soils
are bound to have low levels of this mineral
even if they’re organic. This is why taking
magnesium supplements is also recommended
along with taking calcium and vitamins D3
& K2.
Magnesium supplementation is also advisable
if you’ve been experiencing symptoms of
deficiency, doing strenuous exercise, taking
diuretics or medicines for hypertension, and/
or at risk of heart-related diseases.
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4.Optimize Your
VITAMIN D
LEVELS
A growing body of evidence shows that vitamin
D plays a crucial role in preventing diseases and
maintaining optimal health.
There are about 30,000 genes in your body,
and vitamin D affects almost 3,000 of them,
as well as vitamin D receptors located
throughout your body.
T h e W i de - Re ac hin g B e n ef it s
of V it a min D
According to a meta-analysis of 42 randomized
controlled trials, taking supplemental vitamin D for a
minimum of three years significantly reduced mortality
from all causes. The Health and Medicine Division of
the National Academies of Sciences, Engineering and
Medicine (formerly IOM) has also reported an association
between vitamin D and overall mortality risk from all
causes – even cancer.
A long list of studies has confirmed the correlation
between vitamin D status and cancer risk. For example, a
2007 study found women over 55 who raised their average
serum level to 38 ng/mL lowered their risk of all invasive
cancers, including breast cancer, by 77 percent.
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Vitamin D May Help Reduce Epileptic Seizures
A study found that giving epileptics a one-time
mega dose of vitamin D3 resulted in significant
decreases in the number of seizures – an overall
40 percent reduction among the entire group.
Getting enough vitamin D may also lower your risk of
The best way to optimize your vitamin D level is
Type 2 diabetes by as much as 60 percent, even after
through sensible sun exposure. However, during the
taking other factors into account. Optimizing your
winter, this can be difficult to achieve if you live in
levels can also be beneficial in warding off depression
northern regions, in which case taking a vitamin D3
and seasonal affective disorder (SAD), also known as
supplement is recommended.
the winter blues.
Keep in mind that if you supplement with vitamin
But that’s only the tip of the iceberg. Check out the
other areas that vitamin D can do wonders for:
D3, you may also need to increase your intake of
•
•
•
•
•
•
four nutrients work in tandem and rely on sufficient
•
•
•
•
•
•
•
Gastrointestinal diseases
Obesity
Infectious diseases, including influenza and HIV
Dry eye syndrome and macular degeneration
Autoimmune diseases, including psoriasis
Inflammatory rheumatic diseases, such as
rheumatoid arthritis
Osteoporosis, osteomalacia (bone softening)
and hip fractures
Neurological diseases such as Alzheimer’s
disease and epilepsy
Lupus
Hypertension (high blood pressure),
cardiovascular disease and heart attacks
Obstructive sleep apnea
Falls, fractures, dental health and more
Neurodegenerative diseases, including multiple
sclerosis (MS)
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calcium, magnesium and vitamin K2 as well, as these
amounts of each to work optimally.
Cli c k to Watc h V i de o
17
If You’re Pre gn a nt, You Mu s t O ptimize Yo u r
V it a min D L eve ls
Maintaining optimal vitamin D levels is particularly
important during pregnancy. According to research conducted
by Protect Our Children NOW! A Grassroots Health campaign
aimed to combat vitamin D deficiency among pregnant women
worldwide, raising pregnant women’s vitamin D to a level of
40 ng/mL can help prevent up to 59 percent of preterm births,
which are responsible for 28 percent of newborn deaths during
the first month of life. Preterm babies are also more likely to
suffer health problems later on like asthma, pneumonia and
autism.
A mother with a poor vitamin D status during pregnancy can
also raise her child’s future risk for cardiovascular disease.
Having optimal vitamin D levels also reduces a pregnant
woman’s risk of preeclampsia, gestational diabetes and
prenatal infections by approximately 50 percent.
H ave You Ch e c ke d You r L eve ls Yet?
For optimal health and disease prevention, a level between
60 and 80 ng/mL appears to be ideal. You should have your
vitamin D level tested twice a year: once during midwinter,
when your level is likely to be at its lowest, and in midsummer,
where levels are usually highest. This is particularly important
if you’re pregnant, planning a pregnancy or if you have cancer.
If you’ve been supplementing with vitamin D3 for a number
of months, and retesting reveals you’re still not within the
recommended range, then you may need to increase your
dosage. Over time, with continued testing, you’ll find your
individual sweet spot and have a good idea of how much you
need to take to maintain an optimal level year-round.
18
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Are YOU Affected by This
Invisible Deficiency?
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Magnesium L-Threonate 90-Day Supply
Use Code: MAG19 at Checkout
It’s a little known fact that up to 80% of people may be deficient in
magnesium. Because there isn’t a reliable way to measure whole body
levels of magnesium, you have no way of knowing for sure if you need
to take corrective action.
The health consequences of this deficiency can be quite significant.*
Magnesium is a vital mineral for bone health, and your DNA and
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Dr. Mercola’s high-quality Magnesium L-Threonate formula is preferred
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This product is not intended to diagnose, treat, cure or prevent any disease.
Offer Ends 6/30/2019 | While Supplies Last
5.Stop Buying
FarmRaised Fish
Salmon farming is a disaster for both the
environment and for human health. Fish have
always been considered a healthy food, but
farmed fish should be considered an exception.
Fa r m e d S a lm o n I s 5 T im e s M o re Tox i c
T h a n A ny O the r Fo o d Te s te d
Just like land-based factory farms, salmon factory
farms hold high numbers of fish – as many as 2 million
salmon per farm – in a small amount of space. These
crowded conditions cause diseases to spread rapidly
among the stressed fish.
As a result, pesticides are used to stave off diseasecausing pests. These pesticides are so dangerous that
workers who apply them are required to wear full
protective clothing – yet these chemicals are dumped
right into open water!
Fish farm pesticides have been shown to affect fish
DNA, causing genetic mutations. What’s worse, fish
that escape from these farms are known to mate with
those in the wild, spreading the genetic mutations and
Food testing reveals that farmed salmon, touted to
be a “sustainable solution to overfishing,” is one
of the most toxic foods in the world today. This is
alarming, considering that more than half of the fish
Americans eat now come from fish farms.
deformities into the wild population.
Shockingly, the pesticides or the antibiotics fed to
the fish are not the most significant source of toxic
exposure – it’s actually the dry pellet feed.
Pollutants like dioxins, PCBs, chlorinated pesticides
and a number of other drugs and chemicals are found
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in this feed, and these toxins accumulate in the fat.
Studies found that among salmon samples taken from
around the world, PCB concentrations in farmed
salmon are, on average, eight times higher than in
wild salmon.
There’s Not a Lot of Nutrients in Farmed
Fi s h – O nl y a n O ve r load of O m e g a- 6 s
The nutritional content of farmed salmon is wildly
abnormal. Wild salmon contain about 5 to 7 percent
fat, whereas the farmed variety can contain anywhere
from 14.5 to 34 percent. This elevated fat content is a
direct result of the processed high-fat feed that farmed
salmon are given.
It’s not just the overall higher fat content that’s
alarming; the real tragedy is the radically skewed
ratios of omega-3 to omega-6 fats, which can have
deleterious health ramifications.
A half filet of wild Alaskan salmon contains about
3,996 milligrams (mg) of omega-3 fats and 341 mg of
omega-6. Meanwhile, half a filet of farmed salmon
from the Atlantic contains 4,961 mg of omega-3, yet
an astounding 1,944 mg of omega-6 – over 5.5 times
more than wild salmon!
H ow to Fin d H e a l thy
S e afo o d O ptio n s
Because most major waterways in the world
are contaminated with mercury, heavy
metals, chemicals such as dioxins, PCBs and
agricultural chemicals, eating fish on a regular
basis is no longer recommended – unless you’re
eating authentic wild-caught Alaskan sockeye
salmon. The risk of sockeye accumulating high
amounts of mercury and other toxins is reduced
While you need both omega-3 and omega-6 fats,
the ratio between the two must be about 1:1. Since
the standard American diet is already loaded with
omega-6, thanks to the prevalence of processed foods,
consuming farmed salmon further worsens that
unhealthy imbalance.
because of its short life cycle.
Smaller fish with short life cycles, such
as sardines and anchovies, are also better
alternatives due to their low contamination
risk and higher nutritional value. As a general
rule, the closer to the bottom of the food
chain the fish is, the less contamination it
will accumulate. Just make sure these fish are
not harvested from the Baltic Sea which is
exceptionally polluted.
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21
Berberine has a long history of use in traditional
medicine, even in Traditional Chinese Medicine
(TCM). Today, there’s growing interest in
berberine’s healing properties.
6.Tr y
Berberine
Berberine is a bitter-tasting, yellow alkaloid
compound found in several different plants like
European barberry, goldenseal, goldthread, Oregon
grape and tree turmeric.
W h at M a ke s B e r b e r in e s o Pote nt?
Berberine is one of the few chemicals that can activate
adenosine monophosphate-activated protein kinase
(AMPK). This is why it significantly impacts numerous
physiological processes in the body.
AMPK, also known as the “metabolic master switch,”
is an enzyme that controls how energy is produced in
your body and how it’s used by your cells. Berberine
activates AMPK, therefore helping regulate the
biological activities that normalize lipid, glucose and
energy imbalances.
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BERBERINE PROVIDES A WIDE RANGE
OF HEALTH BENEFITS
Many integrative health practitioners swear by berberine as a general health
supplement due to its ability to address such a wide variety of maladies.
It’s known for its antibacterial, anti-inflammatory, anti-proliferative,
antidiarrheal, antineoplastic, antidiabetic and immune-enhancing properties.
Berberine may help protect against a wide range of bacteria, protozoa and
fungi. It can be used to treat gastrointestinal issues, including traveler’s
diarrhea and that from food poisoning. Here are some uses of berberine for
•
Helps control Type 2 diabetes
Berberine helps improve insulin sensitivity, reduces the production of
glucose in the liver, promotes healthy lipid metabolism and stimulates
the absorption of glucose in the cells. It actually has similar
mechanisms of action as the drug metformin, meaning it can be used
as an oral hypoglycemic for Type 2 diabetics.
•
Aids in weight management
It can help manage weight gain by improving the function of fatregulating hormones like insulin and leptin. It also helps inhibit
the growth of fat cells and improve the activity of brown fat, which
converts fats into energy.
•
Helps improve heart health
It may help reduce your risk for diabetes and obesity, which are some
of the biggest risk factors for heart disease.
•
Helps ease depression and anxiety
Berberine helps to increase the levels of key neurotransmitters
serotonin, norepinephrine and dopamine in the brain. What’s more,
AMPK is an important neuroprotector that can sense metabolic stress
and integrate diverse physiological signals to restore energy balance.
•
Aids in the management of cancer
Studies show that berberine may help inhibit tumor growth
and cell proliferation.
•
Helps strengthen the immune system
Goldenseal Plant
your health:
Berberine may help improve immune function by maintaining
healthy gut flora, providing antioxidant properties and activating
white blood cells, which are responsible for inhibiting infections.
•
Helps control non-alcoholic fatty liver disease (NAFLD)
It may help decrease fat buildup in the liver and regulate hepatic lipid
metabolism.
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Berberine May Reduce Side Ef fects
L inke d to D r u g W ith dr awa l
Berberine has also been shown to activate Sigma1
receptors, a subclass of opioid receptors that react to
morphine and similar substances. Sigma1 receptors
are believed to influence neuropsychiatric problems,
including psychotic conditions.
Re min d e r s B efo re Ta k ing B e r b e r ine
While berberine is quite safe and well-tolerated, it
may be contraindicated if you’re taking medications.
Berberine can significantly inhibit CYP3A enzymes,
which are needed to metabolize most drugs. Hence, it
can lower the clearance of medications, which in turn
can augment their effects.
This inhibiting of CYP3A also impairs phase 2
detoxification, where your body makes toxins water
soluble so they can be excreted. Hence, berberine may
not be ideal to use during fasting, where you have large
lipolysis and liberation of stored toxins that need to
be metabolized.
24
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YOU DON’T HAVE TO
WAIT TO GET STARTED...
KETOGENIC
LIFESTYLE
Mounting research suggests nutritional ketosis – or the
burning of fat for fuel – may be the answer to a long list of
health concerns.
Your body was designed to run more efficiently on fats
than carbs. When you successfully shift over to nutritional
ketosis with a ketogenic plan, you optimize your
mitochondrial function and your body’s ability to burn fat,
feeling more satisfied and energized.
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
7.Reduce
EMF
EXPOSURE
You are swimming in an invisible sea of
electromagnetic fields (EMFs) every day, and it
is the most dangerous type of pollution that’s
damaging your health.
H ow Ca n EMFs D e s troy You r H e a lth?
EMFs are defined as “invisible areas of energy, often
referred to as radiation, that are associated with the
use of electrical power,” that come from numerous
sources such as cell phones, cell towers, computers,
smart meters, baby monitors, Bluetooth devices,
cordless phones, Wi-Fi and even microwave ovens
– and the radiation levels they emit can actually
be enough to damage your mitochondria.
The problems that EMFs can cause start in your cell
membrane. EMFs activate voltage-gated calcium
channels (VGCCs) located in the outer membrane of your
cells. This triggers a chain reaction of devastating events
that can ultimately:
•
•
•
•
•
Decimates your mitochondrial function,
cell membranes and cellular proteins.
Causes severe cellular damage.
Results in DNA breaks.
Dramatically accelerates your aging process.
Puts you at higher risk for chronic disease.
EMFs are believed to play a role in the increasing rates of
cancer, diabetes and infections today. Chronic exposure
can also put you at risk of Alzheimer’s disease, anxiety,
autism and depression.
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S ma r t a nd Pr ac tic a l Ways to Re du c e
You r EMF E x p o s u re
With all the alarming health issues linked to EMFs,
it’s truly worth making lifestyle adjustments to
significantly minimize your exposure. Here are some
strategies you can apply:
EMFs Ca n A ls o R a is e You r R isk
of H e a r t D i s e a s e
Microwave radiation from cell phones and other wireless
technologies are believed to be playing a role in your
cardiovascular health – they are a hidden and often
ignored contributor to heart disease. This is because one
of the tissues with the highest density of VGCCs is the
pacemaker in your heart.
Excessive EMF exposure is believed to contribute to
conditions like cardiac arrhythmias and can also lead to
arterial calcification. If you care about your heart health
or are already struggling with heart problems, you’ll want
to make sure to apply all the tips above to significantly
reduce your EMF exposure.
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1.
Avoid carrying your cell phone in your pocket
unless it is in airplane mode. Never sleep with
it in your bedroom (especially not under your
pillow). Consider using a Faraday bag for your
phone as well.
2.
When taking or making a call on your cell phone,
use the speakerphone, and place the phone at
least 3 feet away from you.
3.
Connect your desktop computer to the internet
via a wired connection, and be sure to put your
desktop in airplane mode if not in use. Do not
use wireless keyboards, trackballs, mice, game
systems, printers and house phones. Opt for the
wired versions.
4.
Shut off your Wi-Fi when not in use, especially
at night when you are sleeping.
5.
Turn off the electricity to your bedroom at night.
6.
Switch to a battery-powered clock, ideally
one without any light.
7.
Replace your microwave oven with a steam
convection oven.
8.
Avoid using “smart” appliances and thermostats
that depend on wireless signaling, this would
include all new “smart” TVs. Consider using a
large computer monitor instead, as they don’t
emit Wi-Fi.
9.
Refuse smart meters as long as you can, or add
a shield to an existing smart meter, which can
reduce radiation by 98 to 99 percent.
10. Instead of using a wireless baby monitor, or use a
hard-wired monitor.
11. Replace CFL bulbs with incandescent bulbs.
Ideally remove all fluorescent lights from
your house.
27
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8.Follow the Friendly
User’s Guide for the
TIMING OF
NUTRITIONAL
SUPPLEMENTS
Timing can make or break the safety and
effectiveness of different nutritional supplements.
If you want to make the most out of your dietary
supplements, you should learn when and how they
should be taken.
W h at ’s th e B e s t T imin g fo r D if fe re nt Ty p e s
of S up p le m e nt s?
Check the infographic for a comprehensive
guide to the timing of different nutritional
supplements. (page 29)
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To determine the best time to take a particular supplement,
there are many things you need to consider first. Is the
supplement water- or fat-soluble? Will it interact with other
drugs? Is it best taken during the morning instead of in the
evening? To help you out, here are some general guidelines
to keep in mind when taking some of the most common
nutritional supplements:
29
•
•
Multivitamins contain both water- and fatsoluble nutrients, so they’re best taken with a
meal to avoid an upset stomach. You can split
its daily dosage into two — take the first half
dose your first meal of the day, and then take
the other half with your last meal of the day.
Fat-soluble vitamins and minerals should be
taken with a source of healthy fats such as
avocados or eggs. Be careful not to eat too much
fat, as it may interfere with the absorption
of water-based vitamins and minerals.
•
Fiber interferes with your body’s absorption of
fats, so make sure that you don’t take it along
with fatty acid supplements. It also slows down
your digestion, so it’s best taken three to four
hours before exercise or at the end of the day.
•
Omega-3 fatty acids such as krill oil are best
taken during your first meal of the day.
Do not take krill oil if you’re allergic to
shellfish or taking an anticoagulant medicine.
•
30
Enzymes can be taken with a meal to help
improve digestion or on an empty stomach.
•
Probiotics are best taken two to three hours before
your first meal or after your final meal of the day.
•
Fat-soluble antioxidants, such as resveratrol,
astaxanthin and vitamin E, should be taken
with a fatty meal.
The Best Way to Optimize Your Nutrient
L eve ls I s T h rou gh You r D ie t
Dietary supplements are helpful, especially if you
need to address a nutrient deficiency or a specific
health problem. However, it’s still best to fulfill your
nutritional needs through the foods you eat. This
prevents nutritional imbalances, considering your
body knows exactly what to do with the nutrients
it gets from foods, regardless of your mealtimes and
food combinations.
Moreover, if you’re taking supplements, make sure
that you also adopt a healthy diet. Keep in mind
that eating processed foods and sugar will render
nutritional supplements useless.
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Knowing When to
Take Your Supplements
DAYTIME
WITH FOOD:
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WITH FOOD:
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31
9.Focus on
FASTING
Intermit tent and Ketofasting
Ensuring your body’s ability to promote cellular
protection, regeneration and rejuvenation is
key to a long and healthy life – and fasting is
one of the most efficient ways to achieve this.
Research shows that fasting is a powerful lifestyle
tool for combating insulin resistance, obesity and
related health problems, including cancer. There’s
even evidence suggesting that its ability to help
eliminate toxic debris from your body may be a key
factor in the prevention or even reversal of dementia.
Fa s ting Pro m ote s L o n g evit y
Fasting not only upregulates your body’s natural
cleansing processes of autophagy and mitophagy
(which is crucial for optimal cellular renewal and
function), but it also triggers stem cell generation.
Abstaining from food in a cyclical manner, followed
by refeeding, stimulates mitochondrial biosynthesis
as well.
When autophagy increases, your body starts breaking
down and recycling old protein, including beta
amyloid protein in your brain believed to contribute
to Alzheimer’s. During the refeeding phase, spikes in
growth hormone leads to rebuilding of new proteins
32
and cells. In other words, autophagy reactivates and
speeds up your body’s natural renewal cycle.
One of the best types of fasting is intermittent fasting,
which requires you to follow a meal-timing schedule.
This means you should be fasting for at least 16 hours
every day and eating all of your meals within eight
consecutive hours.
Aside from planning when to eat, you also need to
think about what you eat. This is where the cyclical
ketogenic diet comes in — a high-fat, low net carb,
moderate protein diet that can help your body burn
fat for fuel instead of glucose.
Once your body is able to burn fat, you can begin to
cycle in one or two days a week of fasting, where you
consume only a small amount of well-chosen calories
— this plan is known as Ketofasting, and it can help
you reap the benefits of fasting and a ketogenic diet
while minimizing the downsides.
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W h at i s ke tofa s tin g?
The first step to implementing Ketofasting is to
gradually shorten your eating window to eight
to 12 hours each day. Next, you need to begin
following a ketogenic diet to achieve nutritional
ketosis, after which you have to add in one “feast”
day a week where you eat more net carbs than
usual. Add in one day of fasting per week as well.
If you are doing well and feeling comfortable,
progress to two days a week of fasting. For the
remaining days of the week, you should still follow
a cyclical ketogenic diet while also honoring a
restricted eating window.
This episodic fasting and refeeding done during
Ketofasting helps you maintain metabolic
flexibility and helps circumvent the negative effects
of continuous ketogenic diet. Combining fasting
with cyclical nutritional ketosis also helps you
reap significant health improvements including:
•
•
•
•
•
•
•
Weight loss
Reduced inflammation
Increased muscle mass
Improved insulin sensitivity
Reduced risk of cancer
Enhanced mental clarity
Normalized appetite
Imp o r t a nt C o n s i de r atio n s
It’s important to remember that fasting is not
ideal for everyone. Pregnant women, people who
are seriously underweight (have low body mass
index), have a liver or kidney disease, or those who
suffer from anorexia are not recommended to do
fasting. It’s also not advised for seniors over the
age of 70 unless they’re exceptionally healthy. If
you have a chronic disease, be sure to work with
your doctor before fasting and have them closely
monitor your condition.
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10.The Benefits of
FERMENTED
BEETS
While your body does produce nitric oxide (NO)
naturally inside your endothelial cells from the
amino acid L-arginine – which can be done with the
Nitric Oxide Dump
workout – the most
significant source is
dietary nitrates.
Found in fresh vegetables, dietary nitrates
are converted by your gut bacteria into
nitrite and then to NO, thus bypassing the
classical L-arginine pathway. Nitrates trigger
the production of NO, so it’s no surprise that
dietary nitrates have been shown to have the
same effects on health as NO. These include
increasing exercise performance, maintaining
healthy blood pressure levels, improving
endothelial function, reversing metabolic
syndrome and having antidiabetic effects.
While a nitrate-rich diet can do wonders for
your health, you only reap benefits when
the nitrates come from the plant kingdom,
not from processed meats, which trigger
conversion of nitrates into carcinogenic
N-nitroso compounds.
34
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Arugula, rhubarb, cilantro and butter leaf lettuce
are some of the top sources of nitrates. Beets are also
on the list, but at the low end. However, a wonderful
thing happens when you ferment beets: they become
a phenomenal trigger of NO.
W hy Fe r m e nt You r B e et s?
Fermenting your beets rather than eating them raw
gives you all the health-boosting benefits of raw
beets, which include boosting your immune function,
protecting your heart health and reducing your
risk of cancer. The nutrients are made even more
bioavailable through fermentation and are chock full
of beneficial bacteria and enzymes that can promote
your gut health.
Through fermentation, they become an exceptional
source of nitrates. Fermented beets contain far more
nitrates. Other examples include pickled beets, beetinfused sauerkraut and beet kvass, which is basically
fermented beet juice.
In Russia, Ukraine and other eastern European
countries, beet kvass has a long history of use. Aside
from being added to soups, sauces and vinaigrettes,
it’s also consumed therapeutically as a general
health tonic. Beet kvass has been used to help cleanse
blood, boost immune function, fight fatigue, and
treat allergies, kidney stones, chemical sensitivities,
and digestive issues. There are even anecdotal reports
claiming that this tonic may improve the appearance
of age spots, thicken hair, and minimize graying of
hair.
Cli ck to Watc h V i de o
However, beet kvass has detoxifying properties, so if you’re
just starting out, avoid drinking too much. Otherwise, you
can experience an overload of released toxins, which can
trigger bloating, constipation, and cold or flu symptoms.
The Qualit y of Your Fermented Beets Mat ters
Homemade food is always better, and this holds true for
fermented beets. Homemade pickled beets are found to have
higher levels of nitrates than commercial ones, which may be
attributed to the processing methods. One study notes that
the added sugar in commercially produced fermented beets
“dilute” the nitrate content of the final product.
It’s also crucial to buy organic or heirloom beets. As with
many crops found in the U.S., most of the locally grown
sugar beets are now genetically engineered (GE). Although
table beets are not currently GE, they’re often grown in close
proximity to sugar beets, and cross-pollination is known to
occur. Opt for organic varieties whenever possible to avoid
potential GE contamination. You can buy heirloom seeds and
grow them in your garden, too.
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35
11.Fixing Fast
FASHION
Over the years, the trend of “fast fashion” has reached an
all-time high, and it’s hard not to be swayed into buying
unnecessary garments because of their lower prices.
Although this may feel easy on your wallet, these cheap
clothes actually come with a hefty cost, especially to the
environment and human health. These negative impacts
have managed to slip under the radar up until now, but
environmentalists are finally focusing on the problems
posed by the clothing industry, and it’s time that you
do, too.
It ’s T im e to M a ke th e Switc h
to O rg a ni c Clothing
T h e Re a l Pr i c e of Ch e a p Fa s hio n
Another advantage of responsibly made clothing is their
superb quality. Unlike cheap garments, organic clothes don’t
become discolored, ill-fitting or worn-out after a few washes.
The clothing industry is estimated to be the fifth most
polluting industry in the world, which isn’t surprising
because it contributes to environmental pollution in
more ways than one.
For instance, the abundance of cheap clothing causes
people to use their garments less frequently, which in
turn leads to more discarded clothing.
Join the Care What You Wear campaign by choosing organic
clothes that are GOTS-certified. The GOTS certification
ensures that a textile is sustainably grown and compliant
with recycling standards from farm to packaging.
Making small changes to promote your health and to help
save the environment does not just end with eating organic
foods and avoiding chemical-laden products — you have to
think about what goes into your clothes, too.
Cli c k to Watc h V i de o
Only 1 percent of these discarded clothes are recycled
and reused, while the remaining are burned in landfills
— this contributes to the growing waste problem
and pollutes the soils with toxic dyes and treatment
chemicals.
The hazardous substances used in textile production not
only harms your health, but it also severely damages the
well-being of farmers and factory workers in the clothing
industry. Cheap clothing can also be harmful even after
it’s been washed, as it sheds tons of microfibers, which
eventually end up in the ocean, entering the food chain
after they’re eaten by fish.
The leather industry, on the other hand, is known
for polluting waterways and contributing to poor
environmental and workplace health regulations.
Clothing sales doubled from 50 billion units to a
whopping 100 billion units between 2000 and 2015,
and estimates suggest that more than half of these
clothing purchases are discarded in less than a year!
36
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Is there anything better than slipping into bed after a long day and getting
a good, uninterrupted night’s sleep on top of clean, crisp fresh sheets?
Our GOTS (Global Organic Textile Standards)
Certified Organic Cotton Sheets will transform
your bedroom into a serene oasis for your skin.
Paired with Sleep Support with Melatonin, you get
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Formulated with Melatonin and 5-HTP, these
innovative Sleep Support products provide rapid
delivery of top sleep promoting ingredients
without the side effects of other sleep aids.* The
right products can improve your sleeping habits to
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
12.Regenerative
Agriculture
THE NEXT
BIG THING
Regenerative agriculture, a farming method that
focuses on protecting ecological biodiversity and
regenerating the top soil, is one step closer to
becoming a mainstream practice.
It’s similar to the “organic food” craze before conventional food
brands used the term as a marketing ploy and watered down
the organic standards. To prevent regenerative agriculture from
becoming just another marketing scheme, it’s important to
create stringent standards and certifications for it. Currently,
one of the ways you can help promote this farming practice as a
consumer is by being mindful of your choices.
Lo ok fo r AG A- C e r tif ie d
G r a s s - Fe d M e at
To prevent regenerative agriculture from becoming
just another marketing scheme, it’s important to
create stringent standards and certifications for it.
Currently, one of the ways you can help promote this
farming practice as a consumer is by being mindful of
your choices.
Concentrated animal feeding operations (CAFOs) are
one of the top contributors to the biggest problems we
face today, including:
Click to
D ow n l o a d PD F
38
•
•
•
•
•
•
Water pollution
Soil degradation
Greenhouse gas emissions
Antibiotic-resistant diseases
Chronic diseases such as cancer, heart
disease and obesity
Animal cruelty
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Choosing organic, grass-fed animal products over
factory farmed ones is beneficial in all aspects.
Animals raised on pasture produce meat and dairy
are richer in nutrients like vitamin E, omega-3
fatty acids, conjugated linoleic acid (CLA) and
beta-carotene. The farming practices involved in
raising free-range animals are also sustainable, so
it’s a win-win for your health and the environment.
WILD Salmon
FARMED Salmon
When buying grass fed animal products, look for
the American Grass-fed Association (AGA) label
to guarantee that they come from animals that
were born and raised in American family farms,
have never been given antibiotics or hormones,
and were allowed to forage for their natural diet
instead of being confined in a feedlot.
B oyc ot t Fa r m e d S a lm o n
Before you buy salmon with the thought that
it’s great for your health, you may want to check
where it comes from first.
Some salmon are raised in fish farms, which are
water-based equivalents of concentrated animal
feeding operations (CAFOs). Just like CAFOs,
these fish farms pose a threat to your health and
the environment. Here are some important facts
you need to know about farmed salmon:
•
Toxicology testing revealed that they’re
one of the most toxic foods in the world.
•
They contain excessive amounts of omega-6
fats because of their high-fat feeds.
•
They’re contaminated with ethoxyquin,
a synthetic chemical used as rubber stabilizer
for tires.
•
They may expose wild salmon to diseases like
sea lice, pancreatic disease, anemia virus
and piscine reovirus.
To help mitigate the pollution and avoid the health
hazards caused by salmon farming, you should opt
for wild-caught salmon instead. As a general rule,
avoid farmed varieties of seafood.
REMEMBER: You are not saving wild salmons by
eating the farmed variety. Fish farms are actually more
detrimental to wild salmon stocks and to your health.
S up p o r t B io d y n a mi c Fa r m s
Biodynamic farming employs the features of
regenerative agriculture and more. In order for
a farm to become Certified Biodynamic, it has
to meet the standards set by Demeter, a global
biodynamic certification agency. These standards
include:
•
Must be completely self-sustaining, meaning
the organic animal feeds come from
the farm itself
•
100 percent of the land should grow certified
organic goods
•
10 percent of the farmland should be
dedicated to improving biodiversity
•
Animals must be integrated on the farm,
with a strong emphasis on animal welfare
Buying foods produced by Certified Biodynamic
farms may help persuade other farmers to embrace
high-biodynamic standards, which currently
offer the greatest assurance of food quality and
environmental sustainability.
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13.Get Proper
SLEEP
NIGHTLY
Healthy sleeping habits can make a big
difference on your health. A good rule
of thumb is to get a least eight hours of
high-quality sleep to re-charge your
body and maintain optimal well-being.
However, a lot of people nowadays are sleep deprived,
and this has become so common that the U.S. Centers of
Disease Control and Prevention has now considered lack
of sleep as a public health epidemic.
Insufficient and/or poor-quality sleep may lead to the
following health issues:
•
Cognitive impairment
•
Weight gain
•
Type 2 diabetes
•
Depression
•
Impaired memory and sexual function
•
Chronic diseases such as Alzheimer’s disease,
cardiovascular disease and cancer
40
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One of the common indicators of sleep deprivation is daytime
sleepiness. You can also tell how well you’ve rested by
measuring how fast you fall asleep when taking a nap — this
is known as the sleep onset latency test. If you fall asleep
within 15 minutes, then it’s highly likely that you’re not
getting enough rest.
H e re’s W hat to D o to G et
a G o o d Night ’s S le e p
REMEMBER: Sleep is one of the foundations of
good health, so make it a priority to get high-quality
Your ability to fall asleep is affected by many factors,
including your sleeping posture and your activities during
the day and right before you sleep. If you’re not getting
sufficient high-quality sleep, here are some things you can do:
•
Lower light pollution
Use candlelight or salt lamps as a source of lighting
after sunset, as well as computer screen monitors with
blue light blockers as your TV screen.
•
Avoid exposure to electromagnetic fields (EMF) at night
Before going to bed, don’t forget to turn off your Wi-Fi
and unplug all your electronic equipment and lighting.
•
Adopt a neutral sleeping position
Sleeping on your back is a great way to avoid tossing
and turning during sleep.
•
Find the ideal temperature for sleeping
The optimal temperature for sleep is between 60 to 68
degrees Fahrenheit. Sleeping in a temperature higher
than this could cause restlessness.
sleep every night to optimize your mental, physical
and emotional well-being.
T h e s e N atu r a l S le e p in g A i d s M ay H e lp, To o
Aside from lifestyle and environmental changes, another way
for you to get some proper shut-eye is by taking one of these
safe and natural sleeping aids:
•
Melatonin
•
Valerian root
•
Chamomile
•
5-hydroxytryptophan (5-HTP)
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41
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
14.Go With
YOUR GUT
Did you know that 70 to 80 percent of your immune function
is located in your gastrointestinal tract? This is why optimizing
your gut microbiome can have far-reaching effects on your
physical health and emotional well-being.
Your microbiome takes shape very early
in life, and it has been shown to play a
role in various health issues, including:
•
•
•
Behavior
Diabetes
Gene expression
By now, you probably know that
getting probiotics from fermented foods
or a high-quality probiotic supplement
is the key to a well-optimized gut
microbiome. However, have you heard
of the benefits of sporebiotics and
how they work for your microbiome?
You Must G et Enough
Pre biotic s, To o
Your good bacteria need to thrive
while inside your gut, and nothing
assists with this better than prebiotic
foods. Prebiotics provide your friendly
gut bacteria with the nutrients they
need to flourish. They help create an
optimal environment for beneficial gut
bacteria, while decreasing pathogenic
or disease-causing bacteria, fungi and
yeast. Prebiotics have even been found
to influence sleep in animal studies.
44
Prebiotics are found primarily in fiberrich foods, which is perfect because
your good gut bacteria thrive on
indigestible fiber. Inulin is one type of
water-soluble fiber found in asparagus,
garlic, leeks and onions that helps
nourish your beneficial gut bacteria.
A side from G ut He a lth,
Fibe r Ca n Have O the r
Fa r- Re aching Be nef its
Aside from providing you with
prebiotics, fiber offers a host of
benefits for your well-being. Dietary
fiber slows down your digestion and
fills up space in your stomach and
intestines, both of which will help
manage your portion sizes and help you
feel fuller for a longer period of time.
All three types of fiber – soluble,
insoluble
and
digestive-resistant
starch – help nourish a healthy gut
microbiome and serve to decrease your
risk of several conditions like heart
disease and diabetes, along with a
number of gut-related health problems.
In fact, fiber may help reduce your risk
of premature death from any cause.
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One study showed that for every 10 grams of fiber
you add to your overall fiber intake, you lower
your risk for all-cause mortality by 10 percent.
Organic whole husk psyllium is a great fiber
source, as are sunflower sprouts and fermented
vegetables. Flax, hemp and chia seeds are other
excellent options.
W hat A re S p o re b ioti c s?
Sporebiotics, or spore-based probiotics, are part
of a group of derivatives of the microbe called
bacillus. There are hundreds of subspecies under
this genus, the most important of which is bacillus
subtilis.
Spore-based probiotics consist of the cell wall of
bacillus spores. Sporebiotics do not contain any
live bacillus strains, only its spores: the protective
shell around the DNA, as well as the DNA’s
working mechanism. As a result, sporebiotics
are unaffected by antibiotics, and thus can more
effectively help reestablish your gut.
Spores serve to improve your intestinal barrier
function and boost your immune tolerance,
meaning they help repair damage in your
intestinal barrier. They communicate with
your immune system, delivering instructions to
increase tolerance toward different food particles
and to increase absorption of the food.
Over time, spore probiotics can help completely
heal intestinal mucosal barrier dysfunction. They
also enhance many of the other beneficial microbes
in your gut.
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45
15.Beware of
IMPROVEMENTS
In recent years, the internet and medicine have
become increasingly intertwined, giving rise to
“virtual medicine” and rampant self-diagnosing —
a trend that largely favors the drug industry and
costly, invasive medical treatments.
A perfect example of this is WebMD. Despite appearing as an
objective and independent third-party site, you’ll be shocked
to discover that drug companies are crafting its messages and
recommendations!
WebMD was previously caught providing users with a rigged
depression screening test, which turned out to be sponsored
by drug giant Eli Lilly, the maker of the depression drug
Cymbalta. The “health quiz” presented by the website was
really direct-to-consumer advertising masquerading as
a valid health screening – perhaps the most deceptive and
hazardous kind of drug advertising there is.
Now’s the time to clamp down one of the greatest
p e r s o n a l d a t a l e a ks i n yo u l i f e – b o yc o t t G o o g l e t o d ay !
5 S te p s to Pu r g i n g G o o g l e
Being a conscious consumer includes making wise and
informed decisions about technology – and one of the
first things you can do is to boycott Google.
1.
Stop using Google search engines. One of the best
alternatives is DuckDuckGo.
2.
Uninstall the Google Chrome browser and switch
to Opera, which is available for all computers and
Google poses a threat to anyone who values health, food and
the ability to obtain truthful information about important
issues. In fact, it’s one of the greatest violators of your right to
privacy – catching every single thing you do online and then
building powerful personality profiles of all its users.
It’s also taken it upon itself to be an arbiter of “fake news,”
censoring information according to its own criteria of what is
true or false. No greater internet monopoly exists today more
than Google.
In June 2017, Google was found guilty of violating
mobile devices. Not only is Opera far superior to
Chrome from a security perspective, but it also
offers a free VPN service (virtual private network)
to further ensure your privacy.
3.
account with a non-Google affiliated email service.
ProtonMail, an encrypted email service based in
Switzerland, is a good choice.
4.
Stop using Google Docs and turn to alternatives
like Microsoft Office Online and Zoho Docs.
5.
If you’re a high-school student, do not convert
the Google accounts you created as a student into
personal account.
European Union (EU) antitrust rules when it gave
preference to its own shopping subsidiaries over
competitors in its search results. The company was
fined $2.7 billion.
46
Close any Gmail account you have and open an
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16.E xpress
According to Robert Emmons, author of “The
Little Book of Gratitude,” the practice of gratitude
involves “affirming the good and recognizing its
sources. It is the understanding that life owes me
nothing and all the good I have is a gift.” Gratitude
is also a form of generosity, as you’re offering or
extending “something” to another person – even
if it’s only a verbal affirmation of thanks.
GRATITUDE
Generosity has been shown to augment happiness.
In fact, generosity and happiness are neurally linked.
Research has demonstrated that having a
grateful attitude is the single best predictor of
good relationships and benefits both sanity and
physical health.
G r ati tu d e B e n ef it s You r H e a lth
in M a ny Ways
Practicing gratitude is at the top of the list of
strategies known to boost happiness and life
satisfaction.
It produces measurable effects on a number of
bodily systems, including mood and pleasurerelated neurotransmitters, reproductive and
social bonding hormones, cognition, blood
pressure and more.
48
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Additionally, it lowers the stress hormone cortisol and
inflammatory cytokines, which are often elevated if you
have a chronic disease. Here are 10 ways that gratitude can
impact your health:
1.
Gives you a greater sense of pleasure
2. Reduces inflammation and pain
3. Improves immune function
4. Gives you a higher relationship satisfaction
Pr ac ti c a l S tr ate gie s to B uil d
a n d B ols te r G r atitu de
If you like, conduct your own little experiment:
Write down your current level of happiness and
life satisfaction on a piece of paper or your annual
calendar, using a rating system of zero to 10. Every
three months or so (provided you’ve been doing your
gratitude exercise), re-evaluate and re-rank yourself.
The practices below, recommended by various experts
and researchers, can boost your gratitude quotient.
Pick one or more that appeal to you, and make a
point to work it into your daily or weekly schedule.
•
Keep a gratitude journal.
•
Write thank-you notes or letters.
•
Say grace at each meal.
6. Improves sleep
•
Let go of negativity by changing
your perception.
7.
•
Listen to your own advice. Ask yourself,
“What would I recommend if this happened
to someone else?” and then follow your
own advice.
•
Be mindful of your nonverbal actions, like
smiling and hugging.
•
Give praise, and say it like you mean it.
Establishing eye contact is another tactic
that helps you show your sincerity.
•
Try prayer or mindfulness meditation.
•
Create a nightly gratitude ritual. Write a
quick note on a small slip of paper and put
it into the jar. Do an annual, biannual or even
monthly event out of going through the whole
jar and reading each slip out loud.
•
Spend money on activities instead of things.
•
Embrace the idea of having “enough.”
Buy less and appreciate more.
•
Try the Emotional Freedom Techniques (EFT)
to help with emotional challenges.
5. Increases your likelihood of engaging in other
healthy activities and self-care such as exercise
Boosts work performance
8. Reduces stress and emotional distress
9. Enhances well-being and improves mental health
10. Boosts heart health
Cli ck to Watc h V i de o
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49
17.Properly
FILTER YOUR
WATER
There are many concerns about
the quality and safety of water
in the U.S., and this has made
water filtration a necessity
rather than a choice.
The problem not only lies in the deteriorating water
infrastructure (which exposes household water to toxic
substances), but also in water pollution. Water treatment
plants can no longer filter out harmful contaminants
coming from various sources like the agricultural
industry, medicines, firefighting chemicals and even from
freshwater cyanobacteria.
Contaminants in Your Water Can Severely
H a r m You r H e a lth
Unfiltered water contains chlorine, which can vaporize
and cause you to experience dizziness, fatigue, airway
inflammation, asthma and respiratory allergies. It also
has disinfection byproducts (DBPs), which may cause:
•
•
•
•
•
50
Reproductive problems
Weakened immune system
Respiratory diseases
Damaged cardiovascular system
Kidney problems
If you’re getting your water from a well, make sure that
you have it tested for arsenic. For public water, the
Environmental Protection Agency (EPA) can provide
you with a local drinking water quality report.
However, the EPA does not regulate some of the chemicals
detected in U.S. drinking water, so if you’re looking for a
more objective water analysis, you should refer to the Tap
Water Database of the Environmental Working Group
(EWG). In their 2017 analysis of nearly 50,000 water
utilities in 50 states, they revealed that there are more
than 267 different kinds of toxins in our tap water.
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If You Ca re A b out Your
He a lth, Filte r Your Wate r
One of the best things you can do to
safeguard your health is to invest in a
high-quality, whole-house water filtration
system. This not only filters your drinking
water, but it also filters the water you use
for bathing, which may introduce harmful
chemicals into your skin.
Some of the most common water filtration
systems that you can choose from include:
•
Reverse osmosis (RO): This system
can remove chlorine, inorganic
and organic contaminants, fluoride
and DPBs, but requires frequent
cleaning to avoid bacterial growth.
•
Ion exchange: This system removes
dissolved salt in water and inhibits
scale buildup, but is prone to
calcium sulfate fouling, iron fouling,
absorption of organic matter and
bacterial contamination.
•
Granular carbon and carbon
block filters: Both of these can
remove herbicides, pesticides
and industrial chemicals. The only
difference is that the latter prevents
the water from creating a pathway
through the carbon material and
escape filtering.
Choose a filtration system that uses a
combination of different methods to
remove a wide variety of contaminants.
It’s also best that you filter the water
both at the point of entry and at the point
of use.
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51
18.Limit the
LECTINS
Lectins are sugar-binding
plant proteins that attach
to your cell membranes.
They are found in all kinds of plants and animal foods,
and are considered by some to be a low-level toxin. Lectins
provide a built-in defense mechanism that triggers a negative
reaction in predators, aiding in their survival.
Lectins resist digestion; as a result, they act as “antinutrients,”
shifting the balance of your bacterial flora and potentially
disrupting your gut microbiome. Some plant lectins bind to
receptor sites on your intestinal mucosal cells – this interferes
with the absorption of nutrients across your intestinal wall
and can contribute to leaky gut syndrome.
If you consistently experience bloating, gas and joint pain
after eating beans, for example, it could be that your body is
reacting to the lectins. Aside from beans and legumes, grains,
vegetables from the nightshade family and dairy all contain
high levels of lectins. Many other foods contain lectins, albeit
at lower and potentially fewer toxic amounts.
D o n’t Eliminate Le c tin - C o nt a ining Fo o d s
f ro m Yo u r D ie t
Given the number of foods that contain lectin, it would be
nearly impossible to eliminate them from your diet entirely.
The list of lectins within the vegetable kingdom alone
is lengthy.
Avocados, for example, contain the lectin agglutinin, but
they are one of the healthiest foods on the planet. Research
indicates the agglutinin found in avocados is devoid of
specificity for carbohydrates — it interacts with proteins
and polyamino acids instead.
Plus, some lectins do offer health benefits and the nutrient
profile of some lectin-containing foods far outweighs their
negative effects. Hence, it would be a mistake to assume all
lectins are bad for you.
A lectin-free diet is not recommended simply because you’d
miss out on antioxidants and other nutrients in lectincontaining foods, including many otherwise nutritious
vegetables. For instance, many lectin-containing vegetables
also contain polyphenols, which play an important role in
preventing and reducing the progression of cancer, diabetes,
heart disease and neurodegenerative conditions.
52
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A Lectin-Restricted Diet Can
B e nef it You if You S u f fe r with:
•
Arthritis
•
Obesity
•
Diabetes
•
•
Heart disease
Thyroid dysfunction
(especially
Hashimoto’s
thyroiditis)
•
Irritable bowel
syndrome
M o s t D a m agin g L e c tin s
A better approach for your health is to consume
lectins occasionally and pay attention to
how they affect you. If you have any kind of
health problem in which lectins are a suspected
contributor, you’d be wise to eliminate the
following foods from your diet entirely:
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•
Cashews, peanuts and unfermented soybean
products When it comes to soy, your best
choices are fermented varieties such as miso,
natto, tamari and tempeh.
•
Corn
•
Corn-fed meats This includes most meats sold
in grocery stores.
•
Milk with casein A1 A1 proteins are
metabolized in your gut to make betacasomorphin, which can attach to beta cells
in your pancreas and incite an autoimmune
attack. Most cows today, even those that are
pasture raised, are casein A1 producers.
53
Tips to Reduce the Amount
of Lectins in Your Food
After removing the worst offenders from your diet, here are
other ways to further reduce the amount of lectins in your diet:
Peel and deseed your fruits and vegetables.
The skin (or hull) and seeds tend to contain the highest
amounts of lectins. One thing you can do is to remove the
seeds from peppers and tomatoes before eating them.
Choose white grains over brown.
Lectins are mostly found in the hull of grains, which
have been removed from white varieties. As for bread, choose
organic grains and then use yeast or sourdough – this can
break down the gluten and other harmful lectins effectively.
Sprout beans, grains and seeds.
Sprouting deactivates lectins, although there are exceptions.
For example, sprouting alfalfa enhances its lectin content.
Legumes should not be sprouted.
Eat fermented foods.
Fermentation effectively reduces harmful lectins.
Use a pressure cooker if you’re cooking tomatoes,
quinoa and potatoes.
Avoid slow cookers – low cooking temperatures are
insufficient to remove some lectins.
To r e d u c e l e c t i n i n b e a n s ,
fo l l ow t h e s e s t e p s :
1.
Soak the beans in water for at least 12
hours before cooking. Make sure to
change the water frequently. Add baking
soda to the soaking water – this will
further neutralize the lectins.
2. Remove the soaking water and rinse the
beans thoroughly.
3. Cook for at least 15 minutes on high
heat or use a pressure cooker, like the
Instant Pot.
54
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Beautiful both inside and out
Help Rebuild Collagen and Restore Your Youthfulness
Because collagen provides the strength and firmness to
support your skin’s structure and youthfulness, its loss
makes your skin thinner and leads to wrinkles, creases and
sags. The good news is you can actually slow the rate of
collagen loss and even rebuild your levels.
Firm, glowing skin starts inside your body, so it’s important to
do all you can to support your production of collagen and to
help protect what you have. Dr. Mercola’s Organic Collagen
from Grass Fed Beef Bone Broth, now in convenient organic
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19.
MEDITATION
Connects Your
Mind and Body
If you tend to think of your
mind and body as two
separate systems that
work independently
from each other,
then you should
try meditation to
connect your
mental and
physical states.
56
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Daily meditative practices may help regulate your
mood and boost optimism, which in turn helps reduce
your risk for cardiovascular diseases, optimize LDL
cholesterol levels, alleviate stress and anxiety, reduce
blood pressure, normalize heart rate and lower cortisol
levels. Meditation can also help:
•
Improve emotional health
•
Fight addiction
•
Boost feelings of compassion and kindness
•
Lengthen attention span
•
Improve sleep, concentration and memory
O the r Ways to B o o s t
Yo u r Min d - B o d y C o nne c tio n
You can take your meditation experience up a notch
with the help of pure, therapeutic-grade essential oils,
which help promote relaxation and mental clarity,
as well as provide antifungal, antibacterial and/or
antiviral properties. Along with meditation, you can
further improve your mind-body connection by:
Praying
Taking the time to quiet your mind and express
gratitude through prayer is an excellent way to practice
mindfulness.
Eating a healthy diet
Nourish your body and mind by eating a diet that’s
high in healthy fats and organic whole fruits and
vegetables. You should also eat moderate amounts of
high-quality protein sources like grass fed meat.
Exercising regularly
Doing different activities like stretching, weight
training and high-intensity interval training (HIIT)
helps promote your physical and emotional well-being.
Try the Emotional Freedom Techniques (EFT)
EFT is a form of psychological acupressure that
involves tapping to help release toxic emotions
like anxiety and stress. It’s based on the same
Getting adequate sleep
Getting enough high-quality sleep helps improve your
brain function and allows you to handle stress better.
energy meridians used in acupuncture, specifically
Having a strong social support network
Surrounding yourself with supportive people is
important for your mental and physical health.
tool for promoting positive emotions like hope and
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targeting the parts of your brain that decide whether
something is a threat or not. EFT is an excellent
enjoyment.
57
20.Stay Informed on
VACCINES
While public health officials insist vaccination is
the best way to prevent the seasonal flu, studies
have called this assumption into question – in
fact, most health care professionals won’t even
get the flu shot if it’s voluntary!
58
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Ta k ing a Clo s e r Lo ok
at th e Flu Vac c in e: H ow
Ef fe c tive Is It?
The U.S. Centers for Disease Control
(CDC) and Prevention published
interim estimates of the 20172018 seasonal influenza vaccine’s
effectiveness. The overall adjusted
vaccine
effectiveness
against
influenza A and influenza B virus
infections was only 36 percent.
Specifically, the vaccine is estimated
to be:
•
25 percent effective against
the A(H3N2) virus.
•
67 percent effective against
A(H1N1) pdm09 viruses.
•
42 percent effective against
influenza B viruses.
In 2015, a CDC analysis revealed
that between 2005 and 2015, the
flu vaccine was less than 50 percent
effective more than half of the time
– so the low percentage of the most
recent rating should come as no
great surprise.
While many assert that getting
vaccinated will render flu symptoms
less severe — should it truly fail to
protect you — no reliable evidence
exists for this either. Only a handful
of studies have addressed if the
vaccine mitigates the severity of
influenza among those who develop
the illness even if they have
been vaccinated.
Vaccine researchers in France
looked at data from vaccinated
and unvaccinated elderly patients
diagnosed with influenza. Their
results, published in April 2017,
found that there was a rather
insignificant lessening of symptoms,
limited to a reduction in initial
headache complaints among those
who had been vaccinated.
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What’s more, the influenza vaccine
may make you more vulnerable
to infections. Plenty of anecdotal
reports have stated that an infection
from a vaccine can be more severe
than an infection acquired from
exposure to influenza viruses in
the environment.
P eople A re Losing
Their Trust in the
Vaccine Industr y
A 2018 national survey by the
American Society for Microbiology
and Research! America found
that public confidence in vaccines
is waning. In 2008, 81 percent of
American adults believed it’s “very
important” to vaccinate their
children, but over the past decade,
the number has declined to 71
percent. In the same survey, only 77
percent also expressed “confidence in
the system for evaluating the safety
of vaccines to determine their proper
use,” which is 8 points lower from the
85 percent in 2008.
It’s likely that public confidence in
vaccines is declining as more people
are experiencing firsthand that
vaccines carry significant risks and
often fail to work as advertised. They
are figuring out that:
•
Vaccines aren’t working as
promised, and disease outbreaks
are occurring in vaccinated
populations.
•
People are getting injured by
vaccines, yet those injuries are
being consistently dismissed as
very rare or a “coincidence.”
•
Calls for more vaccine safety
research and protection of the
freedom to make informed
vaccine choices are either
ignored or viciously attacked.
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St a nd Up for Your Right
to Infor me d Conse nt
Over the years, public health officials
and pediatricians have become
increasingly aggressive in their
insistence that all children receive
all federally recommended vaccines,
without exceptions.
In the 1980s, kids received 23 doses
of seven vaccines. Today, the CDC
recommends 69 doses of 16 vaccines,
starting on the day of birth through
age 18. Fifty of these 69 doses of
vaccines are given before the age
of 6. This regimen deals a heavy
blow to your child’s developing
immune system, raising his or her
risk for brain abnormalities and
autoimmune dysfunction.
Hence, recognizing that the legal
right to informed consent to vaccine
risk taking is a human right that
must be protected. Barbara Loe
Fisher, co-founder and president
of the nonprofit charity, National
Vaccine
Information
Center
(NVIC), says:
“Informed consent means you have
the right to be fully informed about
the benefits and risks of a medical
intervention and the freedom to make
a voluntary decision about whether or
not to accept those risks without being
coerced or punished for the decision
you make.”
Importantly, by being aware of what
a vaccine reaction looks like and
being cautious about vaccinating
children who have already had a
reaction to a previous vaccine, many
severe vaccine injuries and deaths
could potentially be prevented.
59
21.Move
MORE
Sitting around all day may make you feel
comfortable and relaxed, but it could damage
your health and may shorten your lifespan.
According to the World Health Organization (WHO),
inactivity is the fourth leading cause of mortality worldwide,
as it accounts for 9 percent of premature adult deaths. There’s
a growing body of research that links prolonged sitting to
various health conditions, including:
•
•
•
•
Cardiovascular disease
Metabolic disorders
Premature aging
Cognitive impairment
Studies also show that the negative effects of prolonged
sitting cannot be simply offset by regular exercise. In fact,
all the health benefits that you can gain from an hour of
exercising can be rendered useless the next time you sit at
home or at the office for six hours. A regular workout routine
is not enough to maintain optimal health — you have to do
more non-exercise movements, too.
As a good rule of thumb, only a maximum of three hours
a day should be spent sitting. This may sound impossible,
especially if you have a job that involves sitting at a desk
all day, but there are many things you can do to avoid your
chair for several hours and increase your movement.
Wa lk ing: T he E a s ie s t Way to G et M ovin g
Tip: You can use a stand-up desk in your office
Walking is one of the most beneficial yet often underestimated
activities that can be done by almost everyone, even the
elderly and people with chronic diseases. The merits of
walking vary according to the distance or duration of your
walk. Some of its health benefits include:
sitting. Studies have shown that standing up
60
to reduce the amount of time that you spend
helps improve different biological processes.
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•
Walking for three minutes after every
30 minutes of undisturbed sitting
may help reduce your blood lipids.
•
Walking for one to two hours
may help reduce the risk of
stroke in men over 60 years old.
•
A two-mile walk each day reduces
your risk of chronic obstructive
pulmonary disease by half.
•
Walking for 20 to 25 minutes a day may help
increase your lifespan by up to three to seven years.
•
Walking at least two hours a day may reduce
mortality risk for older adults.
•
Brisk walking helps improve life expectancy of
obese individuals.
•
Going on regular walks helps increase the lifespan of
smokers by up to seven years.
Walking is not a replacement for regular exercise. It’s
just an additional way to rack up your movements
within the day. It is best done in combination with highintensity training to achieve optimal fitness.
M ove M o re by D oing
th e Ni tr i c Ox i de D ump
(mentioned in detail on page 8)
Along with standing and walking, you can also do
the Nitric Oxide Dump to efficiently increase your
movement. You should perform this four-minute
workout three times a day, ideally in the morning
Cli c k to Watc h V i de o
after waking up, and at night after work.
Once you’ve successfully incorporated the Nitric
Oxide Dump into your routine and you feel like you’re
ready to do more, slowly incorporate other types of
exercises into your fitness regimen. Remember: the
more you move, the healthier your body will be.
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61
22.Reduce
INDOOR AIR
POLLUTION
According to the Environmental Protection
Agency (EPA), indoor air pollution can be two
to five times higher than outside, with some
pollutants being 100 times more concentrated
indoors. Breathing this polluted air regularly may
increase your risk of:
C o m m o n S ou rc e s of In do o r A ir Po llu t a nt s
•
•
•
•
•
•
•
•
Respiratory issues such as bronchitis,
asthma, emphysema and accelerated aging
of lung tissue
Cancer
Poor sleep
Decreased cognitive function
Reproductive problems
Developmental delays in children
High blood pressure, heart attack
and stroke
Death
The World Health Organization revealed that air
pollution is to blame for 7 million deaths around the
world each year, but how do toxic particles end up in
your indoor air in the first place, and what can you do
to improve the air you breathe?
62
There are two primary causes of indoor pollution: First is
the materials used to build your house and your furniture,
and second is the chemical products you use around your
home. Some of the most common indoor air pollutants are:
•
•
•
•
•
•
•
•
•
•
•
•
•
Molds
Bioaerosols
Combustion byproducts
Tobacco smoke
Formaldehyde
Arsenic
Volatile organic compounds (VOCs)
Flame retardant chemicals
Phthalates
Pesticides
Asbestos
Heavy metals such as lead, mercury and cadmium
Radon, a radioactive gas from uranium
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Four Simple Products to Help Keep
Your Mouth Healthy and Fresh
Many of today’s major oral care brands, even some
“natural” ones, contain a variety of inadequately tested,
harsh ingredients. Research shows more than 90 percent
of the ingredients in oral care products can be absorbed
through your mouth tissue directly into your bloodstream.
Adding these products to your routine is one of the healthiest
and simplest ways to promote a healthy mouth and smile.
Start a new oral health routine today with Dr. Mercola’s
This complete regimen includes:
•
Refreshing Mint Toothpaste with Tulsi Organic ingredients, no fluoride or carrageenan
•
Coconut Oil Oral Rinse - Best for oil pulling or
a quick mouth freshener
•
Dental Floss - No fluoride coating, uses vegan
waxes infused with essential oils
•
Organic Peppermint Essential Oil - Mix with
Coconut Oil Oral Rinse for pure refreshment
Oral Care Pack.
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W h at Yo u Ca n D o to Imp rove the Q u a lit y
of You r A ir at H o m e?
•
Whether you spend more time inside your home or not,
it’s still wise to improve your indoor air flow to maintain
good health and avoid unnecessary health care cost in the
long run. Fortunately, there are many ways to improve
the quality of your air at home, most of which are easy
and cost-effective. Here are some of the strategies you can
utilize:
Invest in a HEPA filter vacuum cleaner.
This picks up more microscopic particles than
regular vacuum cleaners. You may need to use
activated carbon filters for filtering VOCs, as they’re
too small for the HEPA filter to pick up.
•
Don’t smoke indoors. Second-hand smoke could
expose you or your loved ones to more than 200
known carcinogenic chemicals. Even e-cigarettes
and vaping devices emit harmful air pollutants, so
it’s best to smoke them outdoors.
•
Open the windows on the opposing sides of your
home. This is easiest way to refresh your indoor air.
•
Get a high-quality air purifier to remove air pollutants.
•
Grow air-purifying plants inside your home. Some
great examples include aloe, English ivy, rubber
tree, peace lily, snake plant and bamboo palm.
•
Ditch toxic household products. From cleaning
supplies to cookware, there are many household
items that contain harsh chemicals, which could
contaminate your indoor air instead, switch to
eco-friendly alternatives to keep these toxins from
diluting the air in your home.
•
Regularly clean your air conditioner. A dirty air
conditioner may harbor dangerous bacteria that
could be released into the air.
64
Additionally, you should avoid using powders like
cleansing scrubs, talcum or other personal care powders,
as their particles are small enough to cause respiratory
issues. If you live in a humid area, use a dehumidifier to
keep mold from thriving in damp or humid indoor spaces.
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23.Give up
SODA
Drinking a can or two of
soda every day is a bad
habit that many people
find hard to break – even
if they’re fully aware that
every sip of this sweet,
fizzy drink drives their
health into the ground.
Not only does this lead to weight gain, but it also affects your
gut flora, hormonal and physiological responses, metabolism
and fat accumulation.
Cli c k to Watc h V i de o
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Soda is extremely high in sugar, particularly liquid high-fructose corn syrup (HFCS).
Drinking a 12-ounce can of regular soda loads your body with a whopping 33
grams of sugar and 36 grams of net carbohydrates in just one sitting, significantly
exceeding the recommended intake for both sugar and net carbs for the whole day.
B u s tin g th e My th: D ie t S o da
I s N OT a H e a lthie r Ch oi c e
The notion that diet soda is a healthier alternative is currently the
biggest myth circulating the food industry today. Diet soda is no better
than its regular counterpart primarily because of its high artificial
sweetener content. In fact, regular consumption puts you at increased
risk of:
•
•
•
•
•
•
Stroke
Dementia
Heart attack
Metabolic disorders like Type 2 diabetes
Depression
Weight gain and obesity
W h at O th e r D r inks S h oul d You G ive Up
fo r B e t te r H e a l th?
Aside from soda, removing alcohol, energy drinks and other sugary
caffeinated beverages from your diet is a straightforward way to
improve your well-being.
A l c o h ol
Alcohol in particular has no nutritional value and is linked to an
increased risk of obesity, cardiovascular disease, DNA damage and
more. The American Cancer Society also warns that having just a few
alcoholic drinks each week can increase your risk of breast cancer.
Ene rg y D r inks
Meanwhile, energy drinks and sugar-sweetened caffeinated beverages
have been identified as risk factors for metabolic diseases, along with
sleep disruption, which could lead to various health problems like
high blood pressure and increased risk of death from all causes.
C of fe e & Te a
In case a craving for these unhealthy beverages strikes, you can try
drinking healthier alternatives instead, like hibiscus tea, chamomile
tea, green tea or organic and unsweetened black coffee.
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67
24.Take Care of Your
EARS
We all want to keep our ears clean, but using cotton
swabs or other invasive objects can do more harm
than good.
Earwax, also scientifically known as “cerumen,” is
naturally produced by the glands in our ears. It helps
lubricate the ears and keep foreign particles like dust,
dirt and dead skin from getting deep into the ear
canal. It contains natural elements such as lysozyme
(an antibacterial enzyme), fatty acids, alcohols,
squalene and cholesterol.
Earwax elimination naturally takes place when
you talk, chew your food or do other activities that
require jaw movements. These processes, along with
skin growth within the ear canal, help move the old
earwax outward where it could be washed away when
you bathe.
W h at H a p p e n s W he n You Us e C ot to n
Swa b s to Cle a n You r E a r s?
Earwax is produced only in the outer one-third of the
ear canal. Using cotton swabs or other instruments
to remove it only pushes it deeper into the ear canal,
where it can lead to cerumen impaction, ruptured
eardrum, or worse, hearing loss.
Cotton swabs may also introduce bacteria, fungus
and viruses in your inner ear, or lead to histamine
release, which in turn causes itching, irritation and
inflammation.
Avoid using sharp instruments like knitting needles,
bobby pins, pencils or other smaller objects to clean
your ears, as they might damage the ear canals or
eardrums and dislocate your hearing bones.
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W h at S houl d You D o if You G et
a n E a r ac he?
There are many possible causes behind an earache,
with earwax buildup against the eardrum being the
most common one. Other reasons include middle ear
infection, sinus infection and pressure due to altitude
change. Here are some home remedies you can try if
you get an earache:
•
Use hot or cold packs to reduce the pain.
•
Eat two to three cloves of garlic for its
antimicrobial and pain relieving properties.
N eve r A p p l y O ils o r Flui d s
to Yo u r E a r if You H ave:
•
Diabetes
•
A tube in the eardrum
•
Perforated eardrums
•
A weakened immune system
At H o m e E a r wa x Re m e d y:
The simplest and safest way to remove earwax at
home is to lie on your side with a towel under your
head and put a few drops of olive oil, coconut oil or
water in your ear to soften the earwax.
Then, pour a capful of 3 percent hydrogen peroxide
in your ear to flush the wax out. Pure, clean water
or a sterile saline solution works just as well as oil or
over-the-counter eardrops.
Using hydrogen peroxide may also help improve
respiratory infections, like colds and flu. You may
hear a bubbling noise or feel a slight stinging
sensation; both are perfectly normal. When those
subside, repeat with the other ear.
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69
25.Saunas A re
BENEFICIAL
Whether it’s for relaxation, detoxification or
stress reduction, using saunas is a longstanding
technique known all over the world including
Asia, East Europe and in Nordic countries.
The benefits are far reaching and include:
•
•
•
Improved athletic performance and endurance
Reduced risk of cardiac death and hypertension
Better vascular health, blood pressure and
heart rate
Boost in growth hormone production, which helps
reinforce bone and muscle growth and longevity
Exposure to extreme temperatures can also have
positive effects on mitochondrial functioning.
Through exposure to extreme cold, followed by
extreme heat via sauna and exercise, your body’s
mitochondria can be regenerated.
D if fe re nt Typ e s of Sauna s
The air temperature inside saunas can range between
158 and 212 degrees F (70 to 100 degrees C). Different
types offer their pros and cons. For example, Finnish
saunas make use of dry heat and relatively low
humidity. Turkish saunas, meanwhile, use moist
heat and relatively high humidity.
Saunas can also vary according to their heat source.
Some create heat by burning wood, electrically
heated, and use steam.
70
When Gauging How Much Heat Stress
You Can Tolerate, Listen to Your Body!
If it’s your first time to use a sauna, start with just four minutes,
and then add 30 seconds to each subsequent sauna use
until you’ve reached 15 to 30 minutes. Doing this helps your
body to slowly acclimate to sweating and eliminating toxins.
T h e B e n ef it s of N e a r- Inf r a re d L ig ht
Like food, light is important fuel for your cells – something
that many people do not realize. Near-infrared saunas
offer greater tissue penetration and interaction with
chromophores in your body. Chromophores are lightsensitive molecules in your mitochondria and water
molecules that absorb light.
When your bare skin is exposed to near-infrared light,
a specific light-absorbing molecule called cytochrome
oxidase (CCO) increases the production of energy in
your mitochondria. CCO is involved in healing and
repair as well as other biological functions. You cannot
find these light waves in artificial light sources, such as
fluorescents and LEDs, which is one of the reasons these
sources are so detrimental to your health.
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Greener Ingredients
Cleaner Home
There are more than 80,000 chemicals used in cleaning products sold around the world today. The
toxic effects from these ordinary household cleaners include respiratory issues, chemical burns
and poisonings, skin irritations and allergies, as well as higher risks of cancer and birth defects.
Fortunately, Dr. Mercola’s line up of eco-friendly household cleaners include biodegradable
ingredients that are not made with:
•
•
•
•
Bleach
Dyes
Alcohol
Fragrances
(unless scented with all-natural essential oils)
•
•
•
•
•
Phosphates
Formaldehyde
Sulfates
Masking agents
Synthetic petroleum
visit shop.mercola.com to order today
26.Dental Dedication:
Improve Your
ORAL HEALTH
The delicate balance of bacteria in your mouth is
important to your gut microbiome as well as your
overall health. Oral problems can develop when
certain bacteria become overabundant.
For example:
•
•
Periodontal disease, which is connected to Type 2
diabetes, occurs when an increase in Porphyromonas
gingivalis leads to an impaired immune response.
Having dental cavities is linked to Streptococcus mutans.
Daily tooth brushing and flossing are the most basic tenets
of oral care. Good oral hygiene has been shown to lower
your risk of pneumonia by about 40 percent. Research also
shows that failing to brush twice a day increases your risk of
dementia by as much as 65 percent.
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D i tc h Flu o r i de - a n d Tr i c lo s a n - C o nt a ining
M ou thwa s h e s a n d To othpa s te s
One crucial aspect of improving your oral microbiome is
to cease the indiscriminate killing of microbes in your
mouth. This means abstaining from harsh alcohol-based
mouthwashes and toothpastes containing fluoride and
antimicrobial ingredients like triclosan.
Fluoride not only harms your microbiome, but also causes
dental fluorosis – a condition that now affects 4 out of 10
adolescents in the U.S. It acts as an endocrine disruptor
that can affect your bones, brain, thyroid gland, pineal
gland and even your blood sugar level, and has been linked
to brain damage and lowered IQ in children.
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H ow Lo ng S houl d You r B r u s hin g T im e B e?
Research suggests that two minutes of brushing is
recommended, with the pressure of 150 grams – about the
weight of an orange. Brushing your teeth too hard and
longer than necessary may cause more harm than good.
Ideally, brush twice or three times a day — in the morning,
evening and 30 to 60 minutes after your main meal. Brushing
immediately after eating can actually weaken your tooth
enamel.
Tr y O il Pulling
Oil pulling has been scientifically verified to help eliminate
unhealthy biofilm, debris and harmful bacteria from your
teeth, much like mouthwash. It basically acts as a safe and
natural detergent without the adverse effects. Here’s how to
do it:
1.
Measure out about 1 tablespoon of coconut oil. You may find
this is too much or not enough, but it’s a good place to start.
2.
Swish the oil around your mouth, using your tongue and
cheeks to pull the oil through your teeth. Coconut oil is
solid below 76 degrees F (24.4 degrees C) but will quickly
liquefy once you start moving it around your mouth.
Try to relax your jaw muscles to avoid muscle fatigue.
4.
After several minutes, the oil begins to thicken and
becomes milky white. After five to 10 minutes of
pulling, spit the oil into your garbage can or outdoors.
Spitting it into the sink may cause your drain to clog.
Fin d a M e rc u r y- Fre e D e ntis t
About half of all dentists in the U.S. still use dental
amalgam, which consists of 50 percent mercury combined
with silver, tin, copper and other trace minerals. However,
mercury, which is the most volatile and toxic of the heavy
metals, is a neuro- and nephrotoxin. It poses a clear and
present danger to your health, especially your brain,
kidneys and reproductive system.
By locating and switching to a qualified mercury-free
dentist, not only will you protect your own health, but
you will also help push the entire industry of dentistry
closer to eliminating the use of toxic mercury implants.
Make the Switch to Natural Alternatives
Try mixing coconut oil and baking soda with
3.
Avoid gargling and be careful not to swallow the oil. If
you feel the urge to swallow, spit it out and start again.
a pinch of Himalayan salt to make a healthy
natural toothpaste. Add high-quality peppermint
essential oil for flavor and cavity prevention.
Start with a couple of tablespoons of coconut oil
and baking soda, and add more of one or the other
until you get an agreeable consistency.
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73
27.Tr y Drinking
COFFEE
AND TEA
Next to pure water, coffee and tea are the
most commonly consumed beverages all
over the world – and for good reason.
From your heart to vision to brain health, there are
many advantages to having a cup (or a few) of organic
coffee or tea daily. Coffee is linked to a reduced risk of
cardiovascular disease and premature death. Dubbed
as a “complex beverage containing hundreds of
biologically active compounds,” coffee has been found
to help lower risk of stroke, cancer, nonalcoholic fatty
liver disease, cirrhosis and diabetes.
Tea, on the other hand, has been linked to a lower
risk of stroke, diabetes and depression, improved
blood pressure and glucose levels, and reduced risk of
abdominal obesity.
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ONE TIP: Add a squeeze of fresh lemon
juice to tea to stabilize the catechins so
you can absorb more of them.
Perhaps the most popular variety is green tea
made from the Camellia sinensis plant. It’s
associated with reduced mortality due to all causes.
Green tea’s benefits are mainly attributed to its
catechin, epigallocatechin-3-gallate (EGCG). This
antioxidant has been shown to positively impact
various conditions, such as heart disease, Type 2
diabetes and cancer.
Green tea isn’t the only tea variety available –
there’s actually a seemingly endless array of herbal
infusions that you can enjoy. One noteworthy
example is chamomile tea, a relaxing beverage that’s
perfect for people with caffeine sensitivities (as both
coffee and tea contain some levels of caffeine).
Chamomile tea contains apigenin, a naturally
occurring flavonoid that may contribute to
the sleep-inducing and relaxing effects of this
beverage, as well as help slow cancer growth and
shrink cancerous tumors. Other notable benefits of
chamomile tea include:
•
•
•
Helping manage inflammation
Maintaining blood sugar levels
Improving cardiovascular function
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Cli c k to Watc h V i de o
Whe n It Come s to T he se Beve rage s,
Q ualit y Is Key
Make sure to choose high-quality organic coffee and tea at all
costs. For coffee, select shade-grown and enjoy it black (resist
the temptation of adding sugar and cream). Meanwhile, look
for high-quality teas that have been grown in unpolluted
areas. Tea plants are prone to absorbing lead, fluoride and
other toxins from soils. If you’re pregnant, avoid drinking
both coffee and Camellia sinensis teas. Caffeine consumption
during pregnancy has been linked to low birth weight babies,
heart problems and behavioral disorders later in life.
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28.Tr y Apple Cider
Vinegar and Black
Cumin Oil as Your
SALAD
DRESSING
Eating salad is one of the quickest and easiest
ways to obtain the nutrients of fresh organic
vegetables. However, using the wrong salad
dressing could turn a nutritious dish into an
unhealthy meal.
When it comes to choosing the healthiest seasoning for your
salad, you can’t go wrong with apple cider vinegar (ACV)
and black cumin oil. These two household staples are not
only bursting with flavor, but they both provide a variety of
nutrients and medicinal properties, too.
G o t S o r e T h r o a t o r S k i n P r o b l e m s?
Us e ACV ! To ease a sore throat, mix one-third
cup of apple cider vinegar with warm water and
H ow D o e s A p p le Ci de r V ine g a r B e n ef it
Yo u r H e a lth?
use as a gargle. You can add honey and ginger
for better results. For skin irritations like bug bites
and sunburn, you can simply apply ACV directly
Unlike pasteurized and filtered vinegars, ACV still contains
the “mother” of vinegar, which is a cobweb-like amino acidbased substance that’s great for your health. Consuming
ACV may help:
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onto the affected skin.
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•
•
•
•
•
•
Regulate blood sugar levels
Boost heart health
Promote weight loss
Alleviate digestive ailments
Relieve skin problems
Boost energy production
ACV is also rich in bioactive components
like catechins, caffeic acid, acetic acid
and epicatechin. Plus, it provides potent
medicinal properties such as antioxidant
and antimicrobial properties.
Black cumin oil has a long history of use
in the Ayurvedic and Siddha systems of
medicine. It lives up to its old Latin name
“Panacea,” which means “cure all,” as it
has more than 20 pharmacological actions,
including antidiabetic, anticancer, antiinflammatory, antimicrobial and more.
It also contains various bioactive
compounds, including flavonoids, alkaloids,
fatty acids and antioxidants, making it
useful in the management of the following
health problems:
•
•
•
•
•
•
•
•
Type 2 diabetes
Asthma
Stress
Cadmium poisoning
Allergic rhinitis
Candidiasis
Rheumatoid arthritis
Cancer
How to Use ACV and Black Cumin Oil
a s a H o m e m ade S a lad D re s s in g
You can simply drizzle ACV and black cumin oil
on your salad, but be careful when adding in the
black cumin oil, as it’s spicy— start by adding small
amounts, gradually increasing its ratio until you
find the spiciness that suits your taste. Here are
other homemade salad dressing ideas you can try:
Cli c k to Watc h V i de o
•
Mix black cumin oil and ACV with fresh lemon
juice, cilantro and tahini. There is no set ratio
for the ingredients, as it depends on your taste.
Again, it’s best to add in small amounts first until
your find the flavor that you’ll enjoy the most.
•
Mix a tablespoon each of ACV, lemon juice,
minced garlic, ground black pepper with freshly
chopped basil leaves to create a dressing that’s
perfect for broccoli, asparagus and salad greens.
With their long list of health benefits, ACV and
black cumin oil are two ingredients that definitely
deserve a spot as a staple in your diet.
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29.Take Care of
YOUR EYES
Your eyes are not just the windows to
your soul — they also say a lot about the
state of your health.
The first warning signs of some illnesses usually occur in your
eyes. Data shows that 62 percent of imbalanced cholesterol
cases, 39 percent of high blood pressure cases and 34 percent
of diabetes cases were first detected during an eye exam.
Other diseases that may also affect your eyes include:
•
•
•
•
•
•
•
•
Cancer
Diabetes
High blood pressure
Cognitive decline
Lupus
Multiple sclerosis
Sexually transmitted diseases
Thyroid disease
Routine eye exams are not just useful for getting
prescription glasses and contact lenses, but they also help
detect health problems early on, allowing you to get the
necessary intervention to change the course of a disease.
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Fo llow T he s e S tr ate gie s to M a int a in
O ptim a l Eye
Healthy lifestyle habits and proper nutrition are the keys
to keeping your eyes as healthy as they can be. Here are
some of the ways to help protect your vision:
Consume more omega-3 fats
Getting enough omega-3 fatty acids from healthy sources
such as wild-caught Alaskan salmon, anchovies and
sardines may help lower the risk for eye-related illnesses.
Remove trans-fat from your diet
Trans fat, which is usually found in processed foods
and baked goods, may increase your risk of macular
degeneration, as it disrupts the omega-3 fats in your body.
Keep your blood sugar in check
High blood sugar levels can damage the blood vessels in
your retina and/or pull fluid from your eyes, ultimately
compromising your vision. Reduce your fructose intake
to keep your blood sugar at a normal level.
Quit smoking
Smoking causes your body to produce higher amounts of
free radicals, that may eventually damage your eyes and
put you at risk of other illnesses.
Take care of your cardiovascular system
Persistent high blood pressure can eventually damage
the small blood vessels in your retina.
A ntiox i da nt s A re You r Eye s’
G re ate s t A llie s
Antioxidants may help protect your eyes against
damage caused by free radicals. The four antioxidants
that are most beneficial for the eyes are astaxanthin,
lutein, zeaxanthin and black currant anthocyanins.
Lutein, in particular, is found in a variety of fruits
and vegetables such as kale, spinach, turnip greens,
collards and green peas. Pastured organic egg yolk
is also a great source of lutein as well as zeaxanthin.
Astaxanthin, on the other hand, is best obtained
from krill oil.
Don’t take your eyes for granted — make the
necessary lifestyle and dietary changes now to be
sure they stay healthy for a lifetime.
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30.Grow Your
OWN FOOD
There are many great reasons to start growing
your own food - it costs less, gives you convenient
access to fresh and nutritious produce, serves
as a form of exercise, and best of all, it’s great
for the planet, as it helps:
Fin d O u t H ow Mu c h You r Pla nt N e e d s
S u nli g ht. Aside from making sure that your soil
•
Enhance and protect the topsoil.
•
Promote composting, which nourishes the
soil and therefore the plants.
•
Eliminate the need for synthetic fertilizers,
pesticides and other toxins.
•
Improve biodiversity by providing animals,
insects and other living organisms with a
natural habitat.
•
Promote food safety, quality and security.
The positive environmental impacts of gardening
make it a potential solution to the problems
caused by industrial agriculture, such as higher
greenhouse gas emissions and contaminated water
supplies. Fortunately, it’s easy to grow your own
food. You don’t need to have a green thumb or vast
areas of farmland — all you need is patience and
the right gardening principles.
is healthy, another important thing that you need to
consider when gardening is the amount of sunlight
your plant needs. Follow this guide to find out the ideal
amount of sunlight for different plants in your garden.
Cli c k to Watc h V i de o
G et Your G a rde n Sta r te d
One of the most important steps to make sure that
you grow nutrient-dense produce is by enriching
the soils. This is best done by following the five
principles of regenerative agriculture:
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1.
Preserve the soil microbiome by reducing the use
of external inputs like herbicides and pesticides,
as well as mechanical disturbance such as tillage.
2.
Protect the topsoil against erosion by using
cover crops, mulch and lawn clippings. You can
also use wood chips, which may help reduce
the need for watering and improve soil biology.
3.
Plant a variety of crops to keep the soil healthy.
4.
Make sure there’s always a living root in the
soil to maintain its vitality. One way to do
this is to plant cover crops after every harvest.
5.
Integrate animals and other organisms into your
garden, as they play important roles in providing
soil nourishment through their waste, reducing
the need for tillage and warding off garden pests.
You can also help your garden flourish all year long
by following these gardening tips:
•
Use green tea as fertilizer.
Steep green tea in 1 quart of water and use it as
fertilizer once it cools. You can put green tea on
your plants every four weeks.
•
Create a self-watering system for your plants
using glass bottles.
Fill an empty glass bottle with water and put it
upside down into the terracotta irrigation spikes
inside your plant containers.
•
Use old milk jugs to make DIY
gardening supplies.
You can transform used milk jugs into water
cans by filling them with water and poking
holes in their caps. You can also cut off the jugs’
top portion and use the bottom part as pots for
herbs.
•
Put coffee filters underneath the pot
if you plan to transplant your plant.
Doing this prior to planting helps keep the soil
together once you’re transferring your plant
from its first pot.
•
Start seedling indoors.
Growing seedlings indoors during the spring
frost allows you to harvest produce four to six
weeks earlier.
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83
Take Control of Your Health® with Dr. Mercola’s Life-Changing
KETOFAST
Following his blockbuster book Fat for Fuel, an
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relationship with food and eating while totally
rejuvenating your health. In this book, you’ll learn
about Ketofasting, the gradual approach to fasting
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without many of the downsides.
By utilizing this powerful tool and taking a gradual,
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