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The Super Fast Diet

The Super Fast DietFast Weight Loss---Faster than Fasting

Doctor Designed, University Proven

by Dr. Dana Myatt

Preface A Letter From Dr. Myatt

Introduction Start Here First

Chapter 1 The Benefits of Super Fast Weight Loss

Chapter 2The BIG, FAT LIE (The Real Causes of Overweight and Why Diets Don't Work)

Chapter 3 Restoring Deep Nutrition: The Truth About Food and Weight

Chapter 4The Hormone Connection (How Hormones Make Us Fat and Old)

Chapter 5 Get Ready to Lose Weight Super Fast

Chapter 6The Super Fast Diet: 30 Days That Will Change Your Weight for Good

Chapter 7 The Skinny on Exercise: Super Fast Results in only 10 Minutes a Day

Chapter 8Motivation: Super Fast Strategies for Curing "Fat Head Syndrome"

Chapter 9 Trouble-Shooting & FAQ

Chapter 10 Lifetime Optimal Weight: (LOW) Maintenance

Chapter 11Medical Mentoring: Show This Chapter To Your Doctor

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The Super Fast Diet

Recipes & MenusResources & Supplements

ReferencesAbout Dr. Myatt

The Super Fast Diet - Dr. Dana Myatt - Copyright 2007 - all rights reserved

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A Letter from Dr. Myatt


PLEASE READ THIS FIRST!

Dear Friends and Fellow "Losers" ;-)

It is a pleasure and privilege to share my knowledge of natural and alternative medicine with you. The information in this ebook contains the most up-to-date research in both conventional and alternative medicine combined with my years of clinical experience. This is the medical advice I give to my patients; the products I recommend are the ones I use myself. The only way I could do a better job of advising you is to work with you personally. Please keep several caveats in mind as you read.

First, I recommend a medical evaluation from a physician or other qualified health practitioner before you make any major diet or exercise changes. This is especially true if you are over 40 years old, more than 40 pounds overweight or have any known medical conditions for which you are already being treated (heart disease, high blood pressure, cancer, etc.). You may not always elect to follow conventional methods of treatment, but at least you will know what your starting place of health is and what options are available to you from conventional medicine.

Secondly, although every statement in this ebook is accurate and up-to-date to the best of my ability, remember that things change. The day after this information is published, a new piece of information may be found that contradicts or updates something I’ve said herein. Such is the fast-paced, ever-changing face of medicine. (This is why I prefer that you have The Super Fast Diet in ebook form, so I can keep you constantly updated in breakthroughs, recipes and "new and improved" methods for maintaining your healthful weight). Also, none of the statements made in this ebook have been blessed by the FDA or any other government bureaucracy, although all information contained herein is scientifically verifiable and referenced. Just because something isn't "FDA approved" doesn't make it dangerous, and just because something is "FDA-approved" doesn't mean it is safe. (Can you say "Vioxx" or "conventional Hormone Replacement Therapy"?)

Also keep in mind that although my advice and statements are supported by scientific research, experts do not always agree on the meaning and interpretation of research data. Another physician might look at the same information and draw a different conclusion. I have relied on authoritative sources for my information, such as the most recent National Academies of Science data on food and nutrition. That doesn't mean another physician or professional will necessarily agree with me. The extensive bibliography with live links at the end of this ebook will allow you to research and evaluate the validity of this information for yourself.

Remember that what you do for yourself on a regular basis is far more powerful than any medicine or surgery. The Super Fast program is designed to assist you in making good decisions for self-care and weight loss but it is not intended to replace the care of your personal physician.

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I am available for consultation by telephone. If I can be of further assistance to you by way of an appointment, please call. I have special programs available for Super Fast Dieters. You are also invited to join The Wellness Club if you are not already a member. This will allow me to keep you abreast of the most current information in the field of both conventional medicine and holistic medicine and further breakthroughs in weight control and maintenance.

To Your Health, Happiness and a Slim New You!

Dr. Dana Myatt

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Get Ready to Find The

Get Ready to Find The "Real You" Again--- Super Fast !

Dear Friends and Fellow "Losers":

Congratulations and Welcome to The Super Fast Diet! I'm thrilled to be able to share this life-changing diet strategy with you and I look forward to our month of Super Fast weight loss together.

I've been fat---really fat---and I know the frustration and difficulty of trying to lose weight. (True confession time. I didn't want to post my "fat picture" all over the internet, but click here if you want to verify my formerly fat status. Caution: This picture is not for the faint of heart).

Contrary to what you have probably heard, there are numerous studies which show that fast weight loss, when accomplished in a particular way, increases dieting success and long-term maintenance of a healthful weight. The Super Fast Diet is built on these proven principles. I have used The Super Fast Diet successfully in my medical practice for over a decade and I followed it myself to reach my target weight. Today, I rely on The Super Fast Diet's Lifetime Optimal Weight (LOW) Maintenance program to keep my healthy figure. Bottom line? I know first hand just how well The Super Fast Diet works!

Before You Begin

Be sure that you understand a few simple caveats before undertaking this or any other diet by reading this brief but important page: Getting Started: Please Read This First. Your understanding of these basic concepts will keep us both happy and healthy!

How To Use This eBook to Best Advantage

I have structured this ebook to be as "user friendly" as possible. Every time you open this book, you will land on the book cover as your "home" page. From here, you can use the "bookmarks" tab on your left, which is your chapter index, to navigate to any chapter plus all recommended resources, recipes and help files. Every chapter is accessible from your "bookmark" tab.

A very few of the features of this ebook require a live Internet connection for use. For example, ordering products from various recommended merchants will require an active connection. Other than this, The Super Fast Diet is complete and on your desktop, so you can read it any time without an Internet connection. Your settings will allow you to print this ebook one time for your personal use.

Let's Do It!

The sooner you get started, the sooner you can enjoy the benefits of improved health, energy and appearance. Why not go ahead and mark the start date of your Super Fast 30-Days? And don't put

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Get Ready to Find The

that "start date" far off in the future unless you are in the group who simply must get a doctor's clearance before dieting. The time is now !

In these pages you will learn how to improve your health and shed excess weight faster than fasting. The Super Fast Diet will work for you if you will "work the diet." Let's Do It!

Stop Struggling, Start Losing!

In Health,Dr. Dana Myatt

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Chapter 1: Benefits of Super Fast Weight Loss

Chapter 1: Why Lose Weight Super-Fast ?

I've been on a constant diet for the last two decades.I've lost a total of 789 pounds. By all accounts, I should

be hanging from a charm bracelet. --- Erma Bombeck

Fast vs. Slow Weight Loss Nearly every dieter has heard that it is safer to lose no more than two pounds a week when dieting. This old wives' tale has no basis in proven science. In fact, numerous studies have shown that people who lose weight the fastest have the greatest likelihood of continuing their diet, achieving normal weight and keeping it off permanently. These same studies have demonstrated that is healthy to lose weight as fast as you can if your body's basic nutritional requirements are met. The Super Fast Diet is built on this proven formula. Fasting for Weight Loss

True fasting, or total abstinence from food, has been used for centuries for weight loss, detoxification and cleansing, and often just because food was scarce! Because daily calorie intake on a total fast is zero, this method of dieting can result in initially fast weight loss. As you will learn, however, overweight is often caused by nutritional deficiencies that mimic famine. True fasting further depletes nutrient levels and ultimately leads to rebound weight gain. Because of protein malnutrition, fasting for more than a few days can lead to a decrease of muscle mass. Less muscle mass results in a decreased need for calories and a slowing of metabolism. Muscle loss can also cause a decrease in strength. Because fasting is a form of self-induced "famine," it results in an increase of fat-promoting hormones. High fat-promoting hormone levels make long-term weight loss success difficult and sometimes impossible. True fasting, or total abstinence from food, is not a good method for weight loss (although it does have a role to play in certain detoxification and rejuvenation programs). The Principles of Super Fasting The Super Fast Diet is a modern, "real food" variation of the proven Protein-Sparing Modified Fast (PSMF). Because people who lose weight the fastest are more likely to achieve their weight loss goals, The Super Fast Diet is designed to stimulate fast weight loss. However, as you will learn, overweight is ultimately caused by nutritional deficiencies. The Super Fast Diet restores "deep nutrition" (nutrition at the cellular level) with a minimum calorie intake. Protein, an essential calorie-containing nutrient that speeds metabolism and preserves muscle mass, is supplied plentifully in The Super Fast Diet. And

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unlike most weight loss diets that aggravate Essential Fatty Acid, vitamin and mineral deficiencies, The Super Fast Diet replenishes all these essential nutrients. How The Super Fast Differs from Fasting and All Other Diets

The Super Fast is similar to true fasting in that weight loss is fast. Unlike total fasting or juice fasting however, The Super Fast Diet supplies generous amounts of protein to prevent muscle loss and keep metabolism high. Also unlike fasting, The Super Fast helps restore deep nutrition by supplying generous amounts of all essential nutrients including Essential Fatty Acids. Unlike dieting which further aggravates nutrient deficiencies and increases fat-promoting hormones, The Super Fast Diet restores nutritional levels and decreases fat-promoting hormones. Hormones are shifted toward fat-burning instead of fat-storing, helping ensure that weight loss can be maintained after the initial days of Super Fast dieting are over.

Fasting and most weight loss diets actually decrease metabolism, making it increasingly difficult to lose weight and difficult if not impossible to maintain weight loss. The Super Fast Diet stimulates metabolism and helps return metabolic rate and fat-burning to levels typically seen in youth, health and slimness.

Many diets call for hunger and deprivation. Although The Super Fast Diet is low in calories and carbohydrates, the shift toward fat-burning hormone production and the restoration of deep nutrition results in a significant decrease of hunger. In spite of the low food intake, the body is "retrained" to draw on fat stores for energy. This results in a constant supply of calories with a resultant stabilization of blood sugar and decreased appetite. On The Super Fast, a dieter is finally able to make steady, easy "withdrawals" from the fat-storage "bank,” resulting in fast weight loss and a disappearance of hunger. Why would someone with so much "money in the bank" in terms of energy be hungry? The Super Fast diet allows "withdrawals" of fat to take place constantly and easily. Why is "Fast" Easier?

There are at least six reasons why fast weight loss has been proven to be more effective than slow weight loss for achievement of goal weight and long-term weight maintenance. Scientific studies of fast weight loss accomplished by a Protein-Sparing Modified Fast have revealed the following benefits: 1.) Positive feedback. Fast weight loss is emotionally gratifying. Dieting isn't easy, but studies have shown that those who experience the most weight loss in the first month of dieting have a greater likelihood of staying with the diet until they achieve their desirable weight. Scientists believe that this "motivation factor" --- seeing fast results for effort --- is a key benefit to fast weight loss. They call this "first fast month" of dieting the "honeymoon phase," and observe that the greater the "honeymoon" (the



more weight loss in the first month), the higher the level of continuing motivation on the part of the dieter. 2.) Less hunger. Compared to those on a higher calorie or carbohydrate diet, people who lose weight on a protein-sparing modified fast (PSMF) go into the metabolic state of ketosis quickly. Ketosis is a highly desirable state for dieters because it not only signals that stored body fat is being drawn upon for energy, it is also a metabolic state that suppresses appetite. Studies comparing calorie intakes of dieters found that those on a much lower calorie diet, especially when the carbohydrate count was also low, actually reported less hunger than dieters who were consuming more food. 3.) Altered hormone levels. A protein-sparing modified fast (PSMF) has a potent effect on weight-related hormones. Insulin, the "fat-promoting hormone," is drastically decreased. With a drop in circulating insulin, growth hormone (GH) and DHEA --- two fat-burning hormones --- increase. The net effect is that hormone levels are quickly shifted back in favor of "fat burning" instead of "fat storing." This hormone shift occurs much more rapidly on a PSMF than on conventional low calorie or low carbohydrate diets. 4.) Less focus on food. At a time when you are trying to eat less, most diets require you to think more about food. Planning meals, buying low calorie or low carb foods, weighing and preparing meals --- all these factors put the focus on food at a time when what is really needed is a de-emphasis on food and eating. The Super Fast Diet uses perfectly balanced nutritional "Super Shakes" which require much less thinking and preparation. Super Fast "mini meals" (optional) can also be prepared with a minimum of thought and food preparation. Like other Protein-Sparing Modified Fasts, less thinking about food and eating means an easier and more successful compliance to diet. 5.) Improved sleep and energy. Many of the same hormone shifts that stimulate fat-burning also improve sleep and energy. As you will learn, sleep deprivation is a major factor in overweight. Many sleep-deprived people use food as a form of physical stimulation. When nighttime sleep and daytime energy are both improved, dietary adherence becomes easier. Food is no longer needed to provide stimulation throughout the day when energy levels are high and stabile. 6.) Long-term maintenance strategy. While it's true that a modified fast isn't like "real life eating," studies have shown that occasional consumption of the same protein meal replacements used during fasting are an effective way to maintain weight loss. Participants in protein-sparing modified fasts, who "ate" nothing but liquid protein drinks during weight loss, were more successful at long-term maintenance than their calorie-counting peers. The satisfying, nutritionally balanced Super Shakes of The Super Fast Diet make an easy, effective way to keep weight under control for the long-haul. Any time your desired weight gets a bit too high, a day or two of Super Fast can bring you easily and



healthfully back to your goal weight. Is "Fast" Healthy? Overweight is the second major cause of death in the U.S. (tobacco use is the first). With 61% of the population overweight or obese (very overweight), our national fat problem represents a huge health risk as well as a monumental burden on our economy. Fat is killing us at a rate four times greater that of any other "killer," including breast and prostate cancer, AIDS and automobile accidents combined. One of the kindest, healthiest things we can do for ourselves is to achieve and maintain a normal weight. As long as this is done healthfully, there is no biochemical or physiological reason why weight loss should not be accomplished as quickly as possible. Only when weight loss is undertaken through imbalanced or "fad" diets does "fast" become dangerous. Many currently popular diets are actually far more dangerous to health than losing weight fast on The Super Fast Diet because they are nutritionally inadequate. On The Super Fast Diet, you will not only be losing weight at the fastest possible rate --- a rate "faster than fasting" --- you will be improving health just as quickly. Unlike fad diets that further imbalance nutritional status, The Super Fast Diet replenishes the many nutrients lost by dieting, restores youthful hormones levels, improves energy, stamina, and sleep, and gives you back your "real self" with a minimum of time and bother. In addition to weight loss, you can expect to see rapid improvement in allergies, asthma, diabetes, diarrhea, high cholesterol, high blood pressure, acid reflux, constipation and a myriad of other medical conditions. As you will learn in these pages and experience on the diet, Super Fast is not "just" a fast weight-loss diet, it is a fast health-restoration diet as well. Let's take a look at the many benefits you can expect from weight loss on The Super Fast Diet. Feeling Good Again When was the last time you felt really good? Today, yesterday, last year, twenty years ago, never? A good day, which should be most days, feels like this. You awake refreshed without aches or pains, physically and emotionally looking forward to the day. Your energy is solid and available, your breathing full and easy, and you are comfortable and at home in your own skin. You feel strong, capable, and on the youthful side of your age. You move with an ease and comfort that reflects this. You look good because you feel good, and you feel good because you look good. For you, moving, working, and thinking are like driving a responsive vehicle: it feels precise, powerful, smooth. Your energy is full and complete, without any edge of anxiety, and you meet life with enthusiasm. Even if the day contains dangerous or challenging circumstances, you face whatever life deals you with passion. You accomplish much, whatever you set out to do whether at work or play, and that further adds to your contentment. Physically, mentally and emotionally, you have



made good use of the day, enjoyed yourself and your accomplishments, and felt comfortable in your body. When bedtime comes, you are ready for the refreshment of sleep or good sex followed by great sleep, and you sleep peacefully and soundly through the night, ready to do it all again the next day, whatever "it" is for you. That is what I call a good day. Feel free to write your own script for a good day, then ask yourself when you last experienced one. If it wasn't today or yesterday, what a pity! Life is too short not to be enjoyed. Whatever your age, you can feel better. Whatever your starting physical condition, you can be more comfortable and capable. You can experience health and vitality and prevent premature aging. Best of all, you don't have to give up pleasurable eating to accomplish this. You can enjoy luxurious, unlimited, rich and delightful food while reclaiming your health and vitality. You can feel good again.

Health Matters: It's Not "Just" About Your Weight I have seen patients lose their health along with weight on any number of imbalanced and "fad" diets. Why risk that? Looking and feeling good are certainly part of the joy of being a normal weight, but that's not the ultimate goal from my perspective as a physician. Health comes first. In fact, the whole point of encouraging patients to lose weight is for health reasons. Tobacco smoking and overweight are known to be the two biggest causes of disease, premature aging and death. Several recent studies show that being overweight is even more dangerous than smoking. The point is this: losing weight just for the sake of being slimmer is NOT the ultimate purpose. Being slimmer in order to be healthier and happier is the real goal. You will learn how to be wonderfully healthy with a minimum of energy and attention expended in the process.

Renew Youthful Energy and Vigor with The Super Fast Diet The body has an amazing capacity for rejuvenation. Given the necessary raw materials, every tissue in your body has the capacity to renew itself. Even the nervous system, which at one time medical science thought did not regenerate, we now know renews itself routinely. Though I won't promise that if you are in your eighties you'll feel like twenty-one again, you can surely have more energy than you do now. You can be on the high end of the energy scale for your age. The degree to which you recoup youthful energy depends in part on how much extra weight you carry (the more weight, the less energy), and how well you provide your body with the raw materials it needs to function optimally. The Super Fast Diet is the easiest method for supplying the nutrients your body needs for physical and mental renewal. Because excess body fat creates a burden which diminishes energy, the easy weight loss of The Super Fast Diet will further contribute to your increased vitality. You will feel lighter and more energetic than you have in years, no matter what your age. Best of all, you will be able to accomplish this without complicated formulas, record-keeping, or exotic, difficult-to-obtain foods. Whether you are 75+ with a medical condition or simply



middle-aged and notice that your energy isn't what it used to be, The Super Fast Diet will improve your energy levels significantly. You can pare decades off your "effective age" (how old you look and feel) by losing weight The Super Fast Diet way.

Preventing "Diseases of Civilization" Six Ways Many diseases and limitations experienced in Westernized cultures are virtually unknown in undeveloped countries. We call these "Diseases of Civilization," and they comprise over one hundred maladies. Each of these problems relates to dietary deficiencies and excesses that are possible only when refined, processed foods are widely available. One cure would be to eat primitively again, consuming only unrefined foods, with little cooking, and in as native a state as possible. Even with our health at stake, however, I find few people willing to undertake such a program indefinitely. Fortunately, The Super Fast Diet corrects and prevents these same diseases quickly, allowing us to return to a luxurious, "civilized" diet for long-term maintenance. The Super Fast Diet mimics a "primitive" diet, and hence prevents "diseases of civilization," in at least six different ways.

First, overweight and obesity are major risk factors for premature disease and death. Heart disease, many cancers, osteoarthritis, diabetes, high blood pressure, sleep apnea, and asthma are some of the biggest problems caused by overweight, but there are dozens more. Because The Super Fast Diet takes excess weight off the easiest way possible, it reduces and reverses the risk of weight-related illness. But the benefits don't stop there. Even in the absence of excess weight, nutritional imbalances also predispose us to disease. Protein deficiencies, which are alarmingly common on many calorie-reduced and fad diets, weaken the immune system, lead to bone loss (osteoporosis), and worse, can lead to muscle tissue loss. Since the heart is a muscle, protein deprivation can also compromise heart function. Decreased muscle mass in turn leads to a decreased need for calories, so muscle loss lowers metabolism and makes further weight (fat) loss harder, even dangerous, to accomplish. The Super Fast Diet prevents muscle loss and protein deficiency because an abundance of protein is allowed and encouraged, a second way that the diet protects from disease. Essential Fatty Acids (EFA's) are particular types of fats that the body requires to function normally. All fats are not created equal as you will learn in the pages that follow. Some fats create inflammation in the body while others are anti-inflammatory. Westernized diets strongly favor the inflammatory fats. Over sixty diseases are known to be caused by fatty acid imbalance and the subtle inflammation that results. A newly-emerging medical test, the highly-sensitive C-reactive



Protein (hs-CRP) reflects this subtle but important increase in body-wide inflammation. Elevations of hs-CRP are now considered a more significant risk indicator for heart disease and stroke than any other known test including total cholesterol or the ratio of "good" to "bad" cholesterol. (Your doctor may not yet know this. Be sure and show him/her Chapter Seven). It's not just heart disease risk that is increased with this subtle inflammation, however. Fatty acid balance regulates inflammation, pain, swelling, blood pressure, heart function, kidney function, gastrointestinal function and secretions, immune response, nerve transmission and hormone production. Fatigue, lackluster energy, skin conditions (dryness, eczema, psoriasis), poor digestion, constipation, immune weakness, forgetfulness (from every cause, including Alzheimer's disease and senile dementia), arthritis, dry mucous membranes (dry eyes, dry mouth), angina (chest pain) and depression are all related to, and can be caused by, Essential Fatty Acid imbalance. On The Super Fast Diet, correction of essential fat balance is automatic, and so is prevention or correction of these Essential Fatty Acid related illnesses. Refined carbohydrates (starches and sugars) have resulted in many of the diseases of civilization. When grains or sugars are refined, their protective coating of fiber, along with B complex and E vitamins, are removed. As you will learn, these refined grains contain sufficient calories to make us fat, but insufficient nutrients and fiber to keep us healthy. Blood sugar highs and lows (diabetes and hypoglycemia), constipation and diarrhea (due to lack of fiber), depression and senility (due to B vitamin deficiency), heart disease (due to B complex and E & C vitamin deficiencies) and overweight (due to empty calories) are among the first problems to appear with chronic refined carbohydrate consumption. The Super Fast Diet, by eliminating refined carbohydrates and replacing nutrients with supplementation, corrects the negative effects of these deficiencies. By incorporating Super Foods, The Super Fast Diet balances fatty acids, increases fiber intake, and provides a rich supply of nutrients. Super Foods are so potent in their physical effects that they behave more as nutritional supplements than mere calorie-providing edibles. A surprisingly small amount of such foods vastly enhance nutrition, and these Super Foods are automatically, painlessly and pleasurably incorporated into The Super Fast Diet. Finally, The Super Fast Diet addresses an aspect of health that many diets shy away from: "head stuff." Although dietary choices have a strong root in biochemical imbalance, there is always the aspect of learned behavior to be overcome. Correcting self-defeating behavioral patterns is easier when the body's biochemistry is favorable, and The Super Fast Diet takes this correction a step further. You will learn how to identify counterproductive thought-habits and behaviors, and remodel them into constructive habits. Like the rest of The Super Fast Diet, this can be accomplished using simple methods, not complicated or time-consuming therapies. Changing behavior takes only a few



minutes per day once biochemistry is favorably altered by diet. Eating to your Heart's Content Heart disease is the number one cause of death in the U.S. Those who have a healthy cardiovascular system can expect not only a longer life, but also a more enjoyable one, because heart disease not only subtracts years from life, it subtracts life from years. Protecting the heart and circulation is so important that cholesterol-lowering drugs are a billion-dollar industry. In spite of the advances in pharmaceuticals and cardiac surgeries (bypass, angioplasty), the tide of death and physical debility due to heart disease has not declined. That's right, all our high-tech (and expensive) drugs and surgeries have not stemmed the tide of heart disease. Diet alone holds the single biggest promise of help for heart-health. But contrary to what you have heard, that doesn't have to mean a boring life of low-fat, lack-luster eating.

On The Super Fast Diet, you will learn how to eat lavishly and deliciously while supplying your heart with everything it needs to keep it pumping happily. You'll find out why you don't have to give up eggs and bacon to reverse heart disease and high cholesterol, and you'll find out why making such sacrifices may actually be contrary to good cardiovascular health. On The Super Fast Diet, cholesterol levels go down, atherosclerotic plaque (hardening of the arteries) is reversed, blood pressure is normalized and other risk factors you have not yet heard of (such as highly-sensitive C-Reactive Protein, the single biggest predictor of heart disease) will all be improved. Your heart will be healthier and happier while you enjoy a generous, luxurious diet. Sound too good to be true? It isn't. But wait, there's more! Cancer-proof Yourself with The Super Fast Diet Cancer, or uncontrolled growth of cells, is second only to heart disease as a cause of death in developed nations. According to the American Cancer Society, weight-related cancers alone account for over 90,000 deaths annually. Though medical science promotes the idea that we are closer to a cure, the truth is that the death rate from cancer has not changed significantly in the past thirty years. If cancer is a war, it's not one we're winning, a few local battles excepted. But there is good news. Medical science knows much about how this uncontrolled growth of cells comes about. Dietary deficiencies and overweight are the major causes of the most common types of cancer. We know a lot about prevention at this time and prevention is easier and surer than cure. The problem is, we're not using what we know. We still push for early detection, which only means the disease is already present. You will learn why The Super Fast Diet is both a highly effective therapeutic diet for cancer prevention and also the state-of-the-art diet for cancer treatment. Isn't it good to know



that the same diet that will take you to normal weight and improved health will also help prevent cancer? The CURE for Type II Diabetes Adult-onset (type II) diabetes is a condition wherein the body becomes resistant to it's own insulin. Unlike Type I diabetes where the pancreas does not make enough (or any) insulin, Type II diabetes is characterized by normal or high insulin levels but a low receptor response. The net effect is that sugar in the bloodstream cannot gain access to the cells where it is ultimately used for fuel. Diabetes accelerates all aspects of the aging process, including heart disease, stroke risk, diminished hearing, eyesight, nerve function and circulation, and decreased sexual function. Type II diabetes is not so much a disease as a dietary imbalance, and it is caused by high carbohydrate intake and overweight. The vast majority of diabetic patients not only improve on The Super Fast Diet, but recover completely from this malady. Although drugs can be used to control blood sugar symptoms, the underlying physical deterioration progresses. When the disease is cured through diet changes, the age-accelerating effects of diabetes are completely reversed.

Curing Food Addictions Have you ever left the table from a big meal, feeling full and uncomfortable yet wanting something sweet for dessert? Or had your best attempts at weight loss thwarted because you felt compelled to eat something that was forbidden on your diet? For some people, food addictions manifest as cravings for bread, pasta and pastries; for others, chocolate, candies and sweets are the bugaboo. A food addict can have a full stomach and still crave their addiction. Such addictions have been the downfall of many sincere dieters trying to lose weight or reclaim health. Just like drug, tobacco or alcohol addicts, to a food addict this drive seems overwhelming. But there is good news. Food addictions represent the body's cry for something it needs. Unlike other addictions, food cravings are rooted in true physical needs, not just "wants." We need to eat to live, and the body's biochemistry has evolved with sensations of hunger, pleasure from food and eating, and cravings as a way to ensure that we will do so. When this self-protective mechanism goes haywire due to refined carbohydrate consumption or nutrient deficiencies, uncontrollable cravings for foods such as refined flour, sugar, and even fruit become more than a dieter can resist. Such high carbohydrate foods cause a precipitous rise in blood sugar, followed by an equally sharp drop. When the blood sugar drops low, we crave more carbohydrate foods. Also, when empty calories containing few



vitamins or minerals are consumed, the body can easily get enough calories to become fat and still be lacking in nutrients. This nutrient deficiency perpetuates cravings, the body's natural response in attempting to obtain what it needs. Once the true requirements of the body are met by improved food choices and supplementation, and blood sugar levels are kept constant by altering macronutrient intake, these cravings subside. A body that is well fed does not crave anything. From this happy state, dieters find that they are capable of the "take or leave it" approach to food, instead of addictive, irresistible, "Gotta have it --- must have it at all cost" cravings. Food addictions and cravings improve dramatically during the first week on The Super Fast Diet. By week two, such addictive cravings are either greatly diminished or gone entirely. If you have failed at previous weight-loss attempts because of addictive food cravings, you will succeed on The Super Fast Diet, not because of superhuman "willpower," but because your appetite will be so completely satisfied that your body will crave nothing. You will also learn how to correct the "head" part of craving (the psychological aspect) with little effort, because the mind and attitude are easy to adjust once the body is biochemically satisfied. Restoring Youthful Hormones on The Super Fast Diet Male and female sex hormone production (estrogen, testosterone, progesterone, DHEA) typically declines with age. In fact, hormonal decline is one of the current most prevalent theories of aging. So convinced are we in medicine of the importance of maintaining these hormones at youthful levels that hormone replacement therapy is standard medical practice for women. (Holistic and longevity medicine doctors like myself also recommend hormone replacement for men, to help maintain youthful vigor and prevent a number of diseases). Prescription and non-prescription hormones are a billion-dollar industry. My hesitation with conventional medical hormone replacement is that we do not replace hormones in a "physiologic" fashion. By this, I mean that conventional medical practice does not attempt to duplicate the body's hormones --- either in amount or type --- that were produced in younger years. Instead, we prescribe synthetic or semi-synthetic hormones in doses far different than what the body ordinarily makes. Such hormone replacement therapy has little benefit, and many drawbacks.

For example, for years we have been telling women that post-menopausal hormone replacement therapy is necessary to protect bone density and heart function. Now we have discovered that such non-physiologic replacement increases the risk of breast cancer, and because it is associated with increased inflammation (hs-CRP; you'll hear more about this later), it may actually raises the risk of heart attack instead of lowering it. Conventional medical hormone replacement therapy appears to have as many drawbacks as it does benefits, but medicating with synthetic hormones is not the only



way to maintain youthful levels of hormones. You will learn why The Super Fast Diet is a superior approach to maintaining youthful hormones. Normal weight, balanced Essential Fatty Acids, incorporation of certain Super Foods, and the use of nutritional supplements and herbs all contribute to a natural improvement and youthfulness of hormones. When hormone replacement therapy is still indicated, you will learn how this can be accomplished through "bio-identical" (natural, duplicating the body's own) hormones, a safer and I believe (as do many other physicians) a superior method of hormone replacement. Both men and women will experience improvement and balance in hormone levels on The Super Fast Diet. Increased energy, improved skin tone, increased sex drive, stronger immunity, better attitude and mental performance are noticeable hallmarks of youthful hormones, while increased bone density, lower cardiac risk and cancer protection are the silent benefits of improved hormone levels. Mood and Food: Overcoming Anxiety and Depression on The Super Fast Diet Like type II diabetes, mood disorders (anxiety and depression) have a strong biochemical basis. Instead of trying to manipulate nature's perfect neurotransmitter (brain hormone) milieu with isolated drugs, The Super Fast Diet balances this complicated mix of brain hormones through dietary biochemistry. This miracle happens through several different mechanisms.

Unstable blood sugars (highs and lows) are a common cause of depression and anxiety, including panic attacks. On a diet of highly refined carbohydrates, blood sugar swings are common. Eating high carbohydrates leads to high blood sugar levels that in turn cause a high insulin release. Insulin causes blood sugar to be quickly moved inside the cells, resulting in a sudden lowering of circulating blood sugar. When blood sugar drops low, the body attempts to compensate by releasing adrenaline, the "fight or flight" hormone. Under the influence of this hormone, the heart rate accelerates, mind, mood and emotions become "edgy," ready to run from danger. The problem is, when no true danger is present, such adrenaline rushes cause a wave of anxiety --- "All adrenalized up and no place to go." Further, refined carbohydrates lack the B vitamins and chromium needed to stabilize blood sugar levels and nourish the nervous system. People often self-medicate these feelings by eating more carbohydrate food, which raises blood sugar levels temporarily, resulting in a corresponding blood sugar drop with compensatory adrenaline rush, which perpetuates the vicious cycle. On the other hand, low energy and depression can also result from blood sugar instability and lack of raw materials (vitamins and minerals) to produce sufficient neurotransmitters. Once the body and brain are lavishly supplied with the essential proteins, fats and nutrients necessary to make the



brain hormones, mood balance returns without drug intervention. On The Super Fast Diet, you will learn how to overcome mood disorder without drugs. You will find out that depression is not caused by a Prozac deficiency and anxiety is not caused by a Valium deficiency, but both of these mood disorders are caused by malnutrition --- nutrient deficiencies and excesses --- and NeuroTransmitter (brain hormone) imbalances. Curing Digestive Ailments: The Super Fast Diet and the End of "Funky Gut" Digestive problems including heartburn, bloating, gas, constipation, diarrhea (or alternating constipation and diarrhea) and hemorrhoids are virtually unknown in populations that do not consume refined carbohydrates. Like most cancer, heart disease, diabetes and osteoporosis, digestive ailments are diseases of civilization. This means they are diet-caused and can be corrected by proper food and nutrient intake.

On The Super Fast Diet, even chronic cases of heartburn, gas, and abnormal bowel function improve dramatically, often resolving completely during the first two weeks of dieting. Gas and bloating, which are largely due to the fermentation of carbohydrates in the intestinal tract, noticeably improve within the first week. Many people find that a large part of their fat belly is due to bloat, and this goes away quickly when carbohydrates are restricted. Hemorrhoids and increased risk of colon cancer are related to low fiber, imbalanced fatty acids, and nutrient deficiencies in the diet. The Super Fast Diet provides generous fiber and Essential Fatty Acid intake by using several Super Foods. This results in normal stools and correction of constipation. Further, Essential Fatty Acid balance on The Super Fast Diet has an anti-inflammatory effect on the gut, which serves to correct irritable bowel syndrome (IBS), a condition that manifests as diarrhea, constipation, or an alternation between the two. Without additional effort or complicated methods, The Super Fast Diet returns digestion and elimination to a normal, healthful, "bragging rights" state. Osteoarthritis Prevention and Reversal Osteoarthritis, or "old age arthritis" (which differs from autoimmune or rheumatoid arthritis) is increasingly common in Westernized cultures. Like other diseases of civilization, this problem is largely unknown in societies that do not consume refined carbohydrates and that eat a natural balance of fats. Our Western dietary imbalances are the primary cause of this type of arthritis. Being overweight aggravates existing arthritis and, because overweight causes increased inflammation, it can also be the primary cause of such arthritis. Carrying as little as ten extra



pounds on joints that are already distressed due to fatty acid imbalance can make the difference between being in pain or being symptom-free. It has also been found that moderate to heavy exercise, contrary to previous belief, actually lowers the incidence of arthritis. The old "wear and tear" theory of arthritis has been replaced by the recognition that diet (deficient protein, Essential Fatty Acid imbalance, and nutrient deficiencies), overweight, and lack of exercise are primary causes.

The Super Fast Diet helps cure arthritis six ways. By 1.) reducing the burden on joints through weight loss, 2.) enhancing repair mechanisms through optimal protein intake, 3.) tipping the scales in favor of anti-inflammation through Essential Fatty Acid balance, 4.) providing necessary vitamins and minerals through supplementation, 5.) enhancing and balancing hormone levels with diet and Super Foods, and 6.) stimulating mineral uptake with exercise. The Super Fast Diet cures many cases of arthritis, both osteo and rheumatoid, and greatly improves the rest. Unlike drug treatments for arthritis which mask symptoms but do not improve the underlying bony architecture, The Super Fast Diet actually stimulates joints and bones to rebuild and repair themselves. No one needs to be told "what do you expect at your age" or to accept limited mobility and joint discomfort. Your bones and joints will be getting younger as your body gets slimmer on The Super Fast Diet.

Turning Back the Clock: Anti-Aging and The Super Fast Diet How good we feel and how well we perform is not so much a function of age, but mostly a function of our state of health. Some people are old and broken in their thirties while others enjoy good health into their nineties and beyond. While longevity has a genetic component, most gerontologists and anti-aging experts agree that premature aging is largely the result of poor diet and lifestyle choices. Though at first glance it may not sound like it, this is good news, because it means that premature aging can be delayed and even reversed by resumption of a healthful diet. By utilizing the most up-to-date scientific knowledge in the field of macronutrient nutrition, The Super Fast Diet restores youthful vigor and health in a way that no drug, surgery, or other health practice can. Even though exercise, nutritional supplements, natural hormones and herbs can aid the rejuvenation process, nothing compares to the effects of a consistently improved diet. As miraculous as these results are, remember that they can be achieved by eating an enjoyable, sumptuous, easy-to-live-with diet, not a complicated formula. You can turn back the clock, reverse many of the problems and limitations of aging, and practice the best-proven longevity medicine with a minimum of effort by using the simple formulas outlined in The Super Fast Diet The Only Proven Longevity Diet



How do we know that The Super Fast Diet promotes longevity? After all, many theories of aging, and resultant recommendations for longevity, abound. Since the 1950's, laboratory research has consistently shown that life expectancy can be extended up to 50% by "under- nutrition without malnutrition," a state which describes a low calorie diet that is adequate in nutrients. This has held true in every species studied, from lab rats to chimpanzees. Some human populations eat lower calories and higher fiber, such as Seventh Day Adventists, and enjoy better health than the rest of the population. These groups live somewhat longer than the national average, but they do not enjoy substantially increased life expectancy --- say, a substantial number over age 100 years --- as compared to the general population. Perhaps the longevity "magic" in these low calorie diets is not low calories per se, but maintenance of a lean, normal body weight. Only a real population of long-lived people can answer this question reliably. Enter the Long-Lived Peoples. Many have heard of a land and a people called Hunza. Although reports of this county high in the Himalayas portrayed a particularly healthy and long-lived people, later accounts document that a significant number suffered from health problems caused by inadequate nutrition. Georgian Russians, another population of long-lived people, are better documented than Hunzas, though less popularized by the Western Press. Dr. David Davies, a gerontologist from the University College of London, made a thorough investigation of the centenarians of Vilcambaya between 1971 and 1973. His report, The Centenarians of the Andes (1975), documents those findings. Although age is sometimes difficult to verify in populations with sparse birth records, Davies was able to view the birth and baptismal records kept by the local churches. Civil registers, which began collecting information around the early 1900's, validated the statistics contained in church records. Other information was used to corroborate the findings. Dr. Davies conclusion was that "...we have been entirely satisfied that the ages of these centenarians are authentic." What did researchers authenticate? That significant numbers of the population were over 100 years old, some were over 120 years old, and they enjoyed a high degree of health and vitality even at these advanced ages. Other gerontologists (experts who study old people) have recorded similar ages among a lesser number of Georgian Russians and Hunzas. The conclusion of these researchers, after careful documentation, is that people in Vilcabamba and Georgian Russia live to be quite a bit older than most authorities state is possible, and they do so with physical and mental vigor. Researchers have also documented the dietary intake of these various and remote long-lived peoples, and their conclusions are the following: Animal (protein) sources of high quality, plus an assortment of non-starchy vegetables, are the most common and basic foods of long-lived peoples. Their diets are high in Essential Fatty Acids from fish, grass-fed animals and dairy products (again from grass-fed animals). Grains and fruits



comprise only a small portion of the diet. In other words, the diets of the world's documented long-lived peoples parallels the principles of The Super Fast Diet. In this regard, The Super Fast Diet is the ONLY proven longevity diet. Chapter One Summary

1.) Studies have shown that rapid weight loss, when accomplished with adequate nutrition, increases dieting success and long-term maintenance. 2.) The Super Fast Diet is built upon the proven principals of a Protein-Sparing Modified Fast.

3.) The Super Fast Diet is easier than other weight loss diets for at least six reasons:

● fast weight loss provides high motivation● less hunger is experienced ● hormones are altered for the better, producing less hunger and faster weight loss● there is less focus on food● sleep and energy levels are improved● the diet provides a long-term weight maintenance strategy

4.) In addition to fast weight loss, a steady improvement in health will be experienced on The Super Fast Diet.

5.) The Super Fast Diet parallels the eating habits of the world's known long-lived populations.


Chapter Two - The Big, Fat Lie

Chapter 2: The BIG, FAT LIE (The Real Causes of Overweight and Why Diets Don't Work)

There is no greater lie than a truth misunderstood. --- William James

The Big Fat Lie

Low calorie. Low fat. Low carbohydrate. Low glycemic carbohydrate. High carbohydrate. The USDA food pyramid. Atkins. South Beach. Dr. Phil. Sugar Busters. Weight Watchers. The Zone. One hundred and sixty million Americans --- 61% --- are overweight or obese, and the plethora of conflicting diets have failed to stem the tide of our national epidemic. Why? Because almost everything you’ve been told about overweight and weight loss is a Big Fat Lie. The notion that overweight is caused by eating too much and exercising too little is a cruel hoax keeping millions of Americans fat and frustrated. The Super Fast Diet exposes the real causes of overweight and shows you how to tackle them head-on:

● Malnutrition. Overweight people are literally starving at the cellular level. The Standard American Diet (S.A.D.) provides more than enough empty calories to make us fat, but not enough essential nutrients to satisfy our appetites or keep us healthy. We eat to excess because we are famished, and restrictive diets that further deprive us of essential nutrients only make the problem worse. The Super Fast Diet includes liberal amounts of Essential Fatty Acids (fats), protein, vitamins, minerals, trace minerals and phytonutrients (plant-derived nutrients) --- everything the S.A.D. and most weight loss diets are missing --- while keeping calories and carbohydrates to a minimum. The Super-Fast nutrient-rich diet rebuilds health, renews energy, ends food cravings and peels off excess pounds in record time, painlessly and permanently. Because of the generous restoration of "deep nutrition," you can finally stop starving and start losing!

● Hormone imbalances. Malnutrition causes an increase of fat-promoting hormones, presumably an evolutionary survival mechanism that helped maintain fat reserves when food was scarce. Today, malnutrition-induced fat-promoting hormones make it difficult and sometimes impossible to lose weight even while “dieting.” In fact, dieting itself causes an increase of fat-promoting hormones because it mimics the deprivation of “famine” and further contributes to malnutrition. The Super Fast Diet corrects fat-promoting hormone imbalances by correcting malnutrition with a nutrient-rich diet and special supplementation. The result is

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fast, healthy weight loss and a restoration of the hormone pattern seen in youth and slenderness without feeling hungry.

● Over-exercise. Many overweight people are working far too hard in their quest for leanness, spending tedious hours in the gym or on a treadmill in vain attempt to peel off pounds. The rest are so put off by the amount of sweat and effort believed necessary to stay trim that they avoid exercise altogether. The Super Fast Diet reveals a groundbreaking exercise program that blasts metabolism into high gear and dramatically improves fitness in only 10 minutes a day.

The Super Fast Diet shatters many long-held myths about overweight and weight loss so you can get into the "fast lane" for losing weight. Instead of starving, you will learn why a nutrient-rich diet is the ONLY way to permanently restore slenderness and health in record time. The New American Epidemic

A sobering 160 million adult Americans are now overweight or obese (extremely overweight). Why does this matter? Because overweight is the leading cause of disease and premature aging and death, accounting for as many as 400,000 deaths annually. Overweight causes heart disease, cancer, diabetes, asthma, and osteoarthritis to name just a few --- more than any four other diseases combined. Because of these startling numbers, The Surgeon General has declared our national overweight problem the biggest epidemic in American history. More than half of us are overweight, and overweight is killing us. The bright ray of good news: this epidemic is entirely curable. Diets Don’t Work

Many of us gave up the high-fat delicacies we love --- eggs, bacon, cheese, butter, avocados, cream sauce, lobster and red meat --- because our doctors, diet gurus and even the government promised us this would solve our problem. While Americans traded bacon and eggs for bagels and bean sprouts, the epidemic of overweight escalated unabated. Americans spent over one billion dollars last year on diet products, programs, foods and books. If any diet proposed so far was highly effective, why would 160 million overweight Americans still hunger for answers? Clearly, current weight-loss diets do not work for most people.

Why Overweight People Are Abnormally Hungry

Stored fat is the physical equivalent of “money in the bank” when it comes to energy. One would



think, then, that overweight people would rarely be hungry because of the ready availability of stored calories. Interestingly, overweight people are far more often “always hungry,” or at least disproportionately hungry, relative to the amount of food they truly require. When someone has inordinate hunger relative to their true calorie needs, they overeat and store the excess as fat. Hunger makes it difficult if not impossible to remain on any type of a low-calorie diet, because hunger itself is a strong biological impulse that is difficult to ignore by “willpower” alone. Besides, individual cells don’t know “willpower.” They only know what they need for survival. Why would someone with excess stored energy be hungrier than a person of normal weight? The answer: malnutrition that mimics “famine.” Problem # 1: Malnutrition, or Starving to Death in The Land of Plenty

Evolutionarily speaking, humans have been, for most of our existence, hunters and gatherers. When food was plentiful, we ate plentifully. When food was scarce, the body evolved ways to maintain a minimal but healthful weight in spite of lack of calories. “Fat-storing” and energy-conserving abilities evolved to keep us alive in times when food was scarce. This ability to store fat and slow metabolism is accomplished by a decrease in metabolic rate and an increase in fat-promoting hormones. Today, unless one is in a true underprivileged group (in which case you are unlikely to be reading this book), calorie deficiencies are uncommon. Remember, however, that it is not merely calories that the body requires. A deficiency of protein, Essential Fatty Acids (EFA’s) or any one of the 27+ essential vitamins, minerals or trace minerals will signal “famine” to the body. With modern foods that have been highly processed and stripped of many of their original nutrients, it is entirely possible and in fact likely, to consume more than enough calories to make us fat but not enough of one or more essential nutrients to prevent malnutrition-induced “famine” that triggers fat-storage. Dieting makes the problem worse because most if not all diets call for further restriction of essential fats or protein. This fat and protein restriction in turn reduces vitamin and mineral intake. The more America diets, the fatter we get because we are still missing these “essential” elements from food. A body adequately supplied with all of the essential nutrients will have a high metabolism and youthful, fat-burning hormones in abundance. When any of the required elements is missing, the body perceives that it is in “famine.” Evolutionarily, our bodies are designed to accelerate fat storage and increase fat-promoting hormones whenever a time of famine occurs. Do you begin to see how deficiencies of needed nutrients actually cause overweight, and how diets that further restrict intake of essential nutrients make the problem worse instead of better?

Where Did the "Essentials" Go? (The Short Course)



In Chapter 4 you will learn more about the various causes (and the correction) of malnutrition. The "short course" on malnutrition is that modern-day agricultural and farming practices, combined with food processing, long-term storage and artificial ripening of produce have all conspired to contribute to our nutrient-deficient state. Weight-loss diets which restrict even a single essential nutrient make the malnutrition worse and perpetuate the "famine" cycle of malnutrition and increased fat-promoting hormones.

Solution #1: Restoring “Deep Nutrition” “Deep nutrition” refers to nutrition at the cellular level. It isn’t enough to swallow a nutrient; these substances must be absorbed and make their way to the 23 trillion cells of your body before cellular nutrition is restored. When your body’s 23+ trillion cells are well-fed, good things begin to happen. The body begins to use its own stored fat for fuel. Fat-burning hormones are increased along with metabolism. Abnormal hunger ceases, energy increases, sleep improves. Such is the benefit of restoring “deep” or cellular nutrition, and this will be accomplished on The Super Fast Diet. Unlike most diets that actually contribute to malnutrition, The Super Fast Diet corrects “cellular starvation” by including liberal amount Essential Fatty Acids, proteins, and high levels of all essential nutrients. After the initial 30 days of Super Fast weight loss, you can eat unlimited calories and no food will be “off limits.” When cellular starvation is corrected, appetite naturally and easily aligns itself to true calorie requirements. After thirty initial thirty days of Super Fast weight loss, there is no calorie-counting or deprivation for maintenance. Once deep nutrition is restored, the dieter can expect an array of positive benefits including steady, easy, ongoing weight loss (if needed) or easy maintenance of normal weight.

Problem # 2: Hormones Imbalances (How Hormones Make Us Old and Fat or Keep Us Young and Slim)

The malnourishment which drives hunger and overeating also contributes to unfavorable hormones changes. Malnourishment mimics “famine,” causing the body to increase fat-storing hormones. The Super Fast Diet tips the scales in favor of fat-burning hormones by restoring normal nutritional levels. After initial weight loss, you can eat any food you want (within reason of course!) and maintain a normal weight. Under conditions of generous nourishment, fat-promoting and fat-burning hormones remain in balance and we stay healthfully trim.



Aging itself can cause some of these same fat-promoting hormone changes. Hormones that keep metabolism brisk --- thyroid, epinephrine, norepinephrine, DHEA, testosterone and growth hormone --- typically decline with age. Hormones that promote fat storage, including insulin and cortisol, tend to become elevated with age. Older men develop high estrogen levels which contribute to fat storage. The effects of aging alone contribute to weight gain.

At first glance it would seem that these fat-promoting hormone increases are an inevitable aspect of aging, but science suggests that this is not the case. In fact, some of the same hormone shifts seen in aging are also observed in overweight. When an overweight person loses weight, many of these "age related hormone imbalances" return to youthful levels. This "age like" hormone shift is one of the reasons that overweight is deadly. Overweight causes a change in hormones that is identical to that seen in natural aging, but excess weight speeds the development of these hormones much soon than would normally occur with the aging process in a normal-weight individual. Conversely, weight loss alone has been shown to improve many hormones and reverse them to a more youthful pattern.

The Diet / Hormone Connection (The Fatter You Get, The Fatter You Get)

A number of hormonal changes take place with age, but these same changes are observed as a result of overweight regardless of age. Age and/or malnutrition-induced weight gain promotes hormone shifts which stimulates fat production and storage and increases fat-storing hormones. Hence, "the fatter you get, the fatter you get." This vicious cycle is mediated by a number of different hormones including serotonin, dopamine, epinephrine, norepinephrine, and thyroid. You will learn about the fat-promoting and fat-burning hormones in more detail in Chapter 4.

Once malnutrition is present, the body initiates a cascade of hormones that ensure that the nutrient deficient body will store all available calories as fat, a self-protective mechanism to ensure survival in times of low or no availability of food. These hormone changes that promote fat-storage are self-perpetuating, increasing fat storage and keeping their output levels high through mechanisms I will discuss. This vicious cycle of fat storage makes it difficult and sometimes impossible for a person to lose weight even while dieting. Any diet which aggravates even a single nutrient deficiency, as most do, will ultimately tend to increase hunger, fat-storing hormones and body weight, even if they temporarily work for the short-term.

Solution #2: Breaking the Fat-Storing Hormone Cycle

The Super Fast Diet immediately begins to increase fat-burning hormones three ways: I.) by reversing malnutrition which signals "famine" to the body, II.) by providing all of the raw materials that the body needs to burn fat efficiently, and III.) by increasing Growth Hormone and DHEA while



decreasing insulin and cortisol.

In addition, The Super Fast Diet shows you how to determine your personal Neurotransmitter (NT) Levels using either a Neurotransmitter and hormone laboratory test (best) or a do-it-yourself hormone symptom survey. You will then be shown how to use specific nutrition to increase your personal fat-burning hormone levels to normal in the fastest possible time. The Super Fast Diet corrects the hormones which regulate weight, and shows you how to also make specific corrections to your own unique hormone levels to accelerate weight loss even faster.

Problem # 3: The Exercise Conspiracy

Studies have shown that longer exercise periods offer benefits according to the "law of diminishing returns," meaning that the first few minutes of exercise gives the biggest benefits but this effect drops off dramatically after 5-6 minutes. People who walk for two hours every day at a moderate pace may have good leg muscle tone but are often still overweight and find it difficult to lose weight while dieting in spite of all the time they spend exercising.

The human body adapts to increased exercise levels, especially aerobic activity, relatively quickly. After adaptation, continued activity of the same sort produces little aerobic benefit and little or no fat-burning effect. Many people who have tried exercise as a means to lose weight have become discouraged because they can exercise for long periods of time and still not see a weight-loss benefit.

Solution #3: Add a Little Bit of Exercise and Stir

Ten minutes of the right kind of exercise, correctly performed, will burn more fat and stimulate metabolism and weight loss faster and better than an hour a day of aerobic exercise.

The final ingredient in The Super Fast recipe for health and slimness is exercise, but like salt in a good stew, too much can ruin the mix. I will teach you how “less is more” when it comes to exercise. You will learn how only 10 minutes of daily exercise --- performed correctly --- will stimulate metabolic processes and help burn fat faster than an hour of “aerobics” or exercise performed at the wrong pace. The simple exercise program boosts metabolism, lower fat-promoting hormones levels, increases muscle tone and strength and improves skin tone, all in an unbelievable 10 minutes per day.

More Truth, Lies and Weight Loss Diets

Contrary to the popular belief but misguided belief that weight loss should not exceed two pounds



per week, studies have shown that people who lose weight the fastest tend to stick with dieting better than people who lose weight more slowly. This makes sense, since seeing fast results for our dieting effort is gratifying.

There is no physical or biochemical reason why people cannot lose weight at a faster rate than two pounds per week. If all of the body's requirements --- the "essential nutrients" --- are generously supplied during the course of weight loss, then faster weight loss is not only safe and healthy, but actually desirable. Because people often find diets hard to adhere to, fast results can provide the additional motivation to "get the job done" as quickly and painlessly as possible.

Lose Weight Faster, Easier and More Healthfully Than Fasting The Super Fast Diet will show you how to lose weight as quickly and easily as possible, but is it safe? Absolutely! Unlike most weight loss diets which create further malnutrition by restricting at least one or more essential nutrients, The Super Fast Diet includes ALL essential nutrients in generous levels. The underlying malnutrition that triggers overweight in the first place can be quickly corrected.

Secondly, the body's fat-promoting hormones which have been increased by malnutrition will be tipped back in favor of fat-burning hormones. Youthful hormone levels in combination with total essential nutrition is not only safe, it's downright healthy.

Finally, since abnormal hunger caused by malnutrition and hormone imbalances is quickly corrected, "willpower" is unnecessary. Someone who is not hungry finds it far easier not to eat than someone who feels starved!

Chapter Two Summary

1.) Overweight is the #1 cause of premature disease and death in the US, leading to 400,000 preventable deaths per year and prompting the Surgeon General to declare it the biggest epidemic in American history.

2.) Malnutrition (essential nutrient deficiencies) is a major cause of overweight. When the body is deficient in Essential Fatty Acids, protein or even one of the 27+ essential nutrients, the perceived “famine” increases fat storage and fat-promoting hormones.

3.) Dieting aggravates existing nutrient deficiencies, further decreasing metabolism and increasing fat-promoting hormones and fat storage. Weight loss diets ultimately make the overweight problem worse.



4.) Malnutrition contributes to overweight because it stimulates the release of fat-storing hormones.

5.) The cure for overweight is to eat a diet that supplies all of the essential nutrients in abundance.

6.) Studies have shown that people who lose weight fast have a greater likelihood of staying on a diet until they achieve their target weight.

7.) The Super Fast Diet is a highly controlled nutritional program that eliminates hunger, restores normal hormone balance and causes fast weight loss. After the initial Super Fast weight loss, the basic principals of The Super Fast Diet can be used to maintain lifelong slenderness.


Chapter Three - Restoring Deep Nutrition

CHAPTER 3: Nutrition 101: What You Should Know About Food and Eating

A hungry man is not a free man --- Adlai Stevenson

Nutrition 101: What You Should Know About Food and Eating

Why bother to learn nutrition? Because if you truly understand what your body needs and how it works, the best strategy for weight loss and health restoration will make perfect sense to you, and no one will be able to fool you again about what a "good diet" really is. I'll make it simple and easy.

The human body has basic nutritional requirements. Just like gas, oil and water in a car, the body’s nutritional requirements are absolute and must be supplied from diet. Cars won’t run without fuel, oil and water. Without a full complement of required nutrients, the body won’t “run” right, either. No one seems surprised that their car won’t run without gasoline, but many people are shocked to learn that their body has a requirement for certain substances and will not function properly --- if at all --- without them. These “absolute requirements” are commonly deficient in the American diet. Understanding exactly what your body must have in the way of “fuel” will go a long way toward helping you understand and solve the “energy crisis” that overweight represents.

Bodies require calorie-containing foods --- the so-called “macronutrients” --- for fuel. Macronutrients include protein, fat and carbohydrates. Of these three macronutrients, only protein and Essential Fatty Acids (certain fats) are required are "essential," meaning that they must be obtained from diet. The other "absolute requirements" are micronutrients which include vitamins, minerals and trace minerals.

If even a single one of these two essential macro or twenty-seven essential micro nutrients are deficient in the diet, the body will go into “famine mode” and begin to store fat.

What Your Body Needs

First, the body needs calorie-containing foods. There are only three foods that contain calories: protein, fat and carbohydrates. The calorie-containing foods are called “macronutrients,” meaning “big nutrients.” We need more of these (larger quantities, hence, "macro") than we do the micronutrients (“little nutrients”), which include vitamins, minerals and trace minerals.

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Of the three macronutrients, only two are absolutely essential in the diet. The human body requires certain Essential Amino Acids (protein) and Essential Fatty Acids (fats). These foods are called “Essential” because of their absolute necessity in the body and because the body cannot manufacture them. Adequate protein and fat must be obtained from diet.

Note that there is no such thing as an “essential carbohydrate.” Of the three calorie containing foods, carbohydrates (starches and sugars) are the only one not required in the diet. The human body has no need for dietary carbohydrates and can make the minute amounts of needed carbohydrates from protein. Isn’t it interesting that many popular diets emphasize high carbohydrate intake when what the body really requires is protein and certain essential fats? High carbohydrate diets such as The Pritiken Plan and the “going line” of the U.S. government (by way of the The USDA Food Pyramid) fly in the face of known and accepted biochemistry. While someone of a normal weight can live comfortably on high carbohydrates, a high carbohydrate diet is least likely to help the majority of overweight people achieve normal weight and health. High carbohydrate diets contain a foodstuff which is unnecessary to the human body yet these same diets are often simultaneously deficient in the two essential calorie-containing foods, protein and essential fats. Remember, whenever the body is lacking in an “essential” food, fat storage is automatically increased to help protect against the perceived “famine.” Further, carbohydrates stimulate insulin release to a far greater degree than proteins do. Insulin, as you will learn, is a hormone that increases fat storage and blocks fat removal from body stores.

Secondly, the body requires various micronutrients (vitamins, minerals and trace minerals). Vitamins and minerals are the essential non-calorie-containing nutrients required for normal physical function, but they tend to be grossly deficient even in “good” diets. Modern agricultural practices which deplete the soil of nutrients, plus drastic processing of many foods which removes vitamins and minerals, means that one or more of these 27+ required micronutrients are almost always missing from the diet. Lack of even a single essential vitamin or mineral signals “famine” to the body and sets the fat-storing metabolic processes in motion.

Protein: "Of First Importance" Protein derives its name from the Greek “Proteus” meaning “of first importance.” Protein is an essential macronutrient (calorie-containing food) and amino acids are the basic units of protein. Meat, fish, eggs, and cheese are the most concentrated "complete" sources of protein that are basic components of every tissue in the body. Seventy-five percent of the body’s solid material is comprised of protein. A 154-pound person contains approximately 24.4 pounds of protein, with 43%



being found in muscle tissue, 15% in skin and blood, 10% in the liver and kidneys and 32% in the brain, lungs and heart. Of the 21 amino acids found in substantial amounts in the body, ten are essential, meaning that the body MUST have them, cannot manufacture them, and so they must be obtained from diet.

High quality sources of protein are readily available. In spite of this, protein deficiencies are often seen in people who have either gone on a low calorie diet, which may be protein deficient, or a high carbohydrate diet which can also be protein deficient if cereals and grains are not "combined" properly. (Cereals, grains and beans have "incomplete proteins" and must be eaten with other partial-protein foods in order to supply all the Essential Amino Acids). Because of misguided “scientific” information, many people have become convinced that high quality protein sources such as eggs and meat are bad for cholesterol levels and have replaced these protein foods in their diet with lesser quality protein sources such as cereal and grain products. This is a serious mistake as far as good nutrition and normal weight are concerned. The truth is, humans don't need huge amounts of protein, but we absolutely require adequate protein. Deficiencies of protein and/or amino acids can result in muscle weakness (including heart muscle weakness), tissue wasting, immune system failure, skin and vision changes, hormone and neurotransmitter alterations to name just a few. So how much protein do we need every day? According to the National Academy of Sciences, the average requirement for protein intake is: women age 19-70+: 48 grams per day men age 19-70+: 56 grams per day Pregnant women, children (up to age 18), endurance athletes and sick people have different (usually higher) requirements. Also note that protein requirements do not decrease with age. A more precise calculation for the adult (19-70+) age group in a non-pregnant, non-endurance training state is: ideal body weight (not actual) divided by 2.2 = X (weight in kilograms) X (weight in kilograms) times .8 = grams of protein needed per day. Do the math if you want to. You can get a more specific number but you will see (unless you are obese) that that "rule of thumb" is very close to the more precise calculation. If you're not into math, don't worry. The recommended "rule of thumb" supplies more than enough protein to account for individual differences. Now we know the daily requirement for protein. Studies on Protein-Sparing Modified Fasts and Very Low Calorie Diets further suggest that doubling the amount of required protein during dieting speeds weight loss even further while preserving lean body



Male Female

Select your height: feet inches

Your ideal body weight

is: poundsNote: these calculations are based on

averages.

(muscle) mass. The Super Fast Diet includes: women: 90-120 grams of protein per day men: 100-140 grams of protein per day And a note about "too much protein," a concept that many of you may have heard. There is no such thing as too much protein except when it comes to overweight. Excess protein above what the body uses each day is simply stored as fat. According to the Nation Academy of Sciences latest treatise on macronutrients, there is "insufficient evidence to suggest an Upper Level for protein." The scare stories about excess protein damaging the kidneys or causing osteoporosis are false, but this won't be your concern on The Super Fast diet anyway. You will be eating ample protein to keep you healthy and restore normal hormone balance, but not so much that the excess gets stored as fat. The Skinny on Fats For decades we've been told that most fats --- with the exception of those "evil saturated fats" --- were bad only because they are high in calories. Today we know that our "old line" on fats was tragically misguided. Here's the real skinny on fats: The term "fat" actually refers to a number of different types of fats, what I call the "fat family." Several of these fats are "essential," meaning that they must be obtained from diet. These necessary fats --- the Essential Fatty Acids (EFA's) include Omega-6 and Omega-3 fatty acids (called O-6 and O-3). There are other non-essential fats including Omega-9 and trans fatty acids (the REAL villains of The Fat Family). And saturated fats, it turns out, are not evil as we've been told, and some are downright healthful.


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Meet "The Fat Family"*

Dietary Fat

↓↓ ↓ ↓ ↓ ↓

Saturated Fats(animal and tropical

oils) (ie: coconut, palm)

Trans Fats Hydrogenated and

Partially Hydrogenated

vegetable oils (ie: margarine, Crisco™)

Omega 9 Fats(ie: Olive oil)

Omega 6 Fats(ie: corn, sunflower, soy, safflower); an Essential Fatty

Acid

Omega 3 Fats(ie: flax, fish) ,an Essential Fatty

Acid

↓ ↓ ↓ ↓ ↓

Useful for cooking, tolerates high temperatures

without developing trans-fats; wrongly maligned as a "bad

fat"

Toxic, alters cellular membrane

permeability etc.

Neutral effects with small-to-moderate intake. Interferes

with Essential Fatty Acid utilization at

higher intakes.

Essential in small amounts, but also inflammatory so

excesses O-6 has adverse health

effects.The American Diet

is typically too high in

O-6 EFA.

Anti-inflammatory, balances the

inflammatory effect of Omega 6. The American Diet is typically far too

low in O-3 EFA.

* There are other members of "The Fat Family" but those listed are the major dietary fats. Essential Fatty Acids are found in the brain and nervous system and in the cell membrane of all 23 trillion cells in the body. Abnormalities of EFA’s, especially a deficiency of Omega-3, is associated with over sixty disease conditions from heart disease and cancer to asthma, allergies, autoimmune diseases, eczema and Alzheimer’s. Increasing Omega-3 fatty acid intake helps improve several factors crucial to weight loss:

● Increases insulin sensitivity and decreases insulin levels● Improves mood, depression and low energy symptoms by enhancing cell signaling (the ability of

cells to communicate with each other)● Improves complexion and skin elasticity (your skin will actually get better --- smoother and more

beautiful --- instead of worse with weight loss)● reduces heart disease risk by at least six different mechanisms



The "short course" on EFA's (O-3 and O-6) is that they cannot be manufactured in the body and must be obtained from diet. Omega-6 is an "inflammatory" fat, O-3 is an anti-inflammatory fat. When these two essential fats are in proper balance, our immune systems, cell communication and inflammation/anti-inflammation responses also remain in balance. The National Academy of Science recommends a 4:1 to 10:1 (O-6:O-3) ratio. Population studies of long-lived people suggest that a 1:1 to 4:1 ratio is more in accord with healthful living. The Standard American Diet (SAD), typically contains a ratio of 20:1 or higher. The Bottom Line: although O-6 is one of the Essential Fatty Acids, Americans already get too much O-6 from diet but far too little O-3. Modern food processing techniques are largely to blame for this deficiency. The Super Fast Diet corrects EFA imbalance common to the American diet and contributing to overweight by using a combination of balanced meals (with Omega-3 Fatty Acids balance automatically factored) plus Omega-3 fatty acid supplementation.

A Clarification on "Carbs" Of the three calorie-containing foods, carbohydrates are the one that is not essential in the diet. This probably seems amazing to you because of all the talk about the importance of high-carbohydrates in the diet! There is no such thing as an "essential carbohydrate." What little "carbs" the body needs can be obtained from protein. Many amino acids are "glucogenic," meaning that they can be converted to glucose. This, combined with the fact that the body actually doesn't require much carbohydrate, means that eating carbohydrates is not essential to health. This is good news, because it means that not only is it safe, it is desirable to decrease carbohydrate consumption low enough to:

● decrease insulin levels which in turn allows stored fat to be used readily for energy● decrease fasting and non-fasting glucose levels to promote the use of stored fat for energy● increase DHEA levels● increase Growth Hormone (GH) levels

The Super Fast Diet dispenses with all but a minimum daily intake of carbohydrates in order to achieve these weight-loss benefits. Vitamins and Minerals: The "Micros" Vitamins and minerals are the non-calorie containing essential "micronutrients" required by the human



body.

Vitamins are organic compounds that are necessary for human life and health. Vitamins cannot be manufactured in the body (vitamin B12 is an exception) and so must be obtained from diet.

Minerals are inorganic ions (metals) that are also necessary for life and health. Minerals are not manufactured in the body and so must be obtained from diet.

Trace minerals are minerals necessary to the body in extremely small, or “trace,” amounts.

The Standard American Diet is routinely deficient in a number of these micronutrients. Remember that even a single deficiency of one vitamin, mineral or trace mineral signals "famine" to the body.

Where Did The “Essentials” Go? One would think that nutrient deficiencies would be rare in “The Land of Plenty,” but such is not the case. Our modern-day technology is actually working against us when it comes to a nutrient-rich diet. Where did our essential proteins, fats, vitamins and minerals go? When it comes to vitamins and minerals, a number of these are lost to modern agricultural practices. We grow crops in the same soil every year, not allowing the land to lay fallow and rebuild its mineral content. Thus, vegetables and fruit grown in depleted soil are likewise depleted of nutrients. Processing is one of the worst offenders for removing vitamins and minerals. When sugar or flour is processed, the bran portion is removed and along with it the B complex vitamins, vitamin E, minerals and trace minerals and Essential Fatty Acids. Foods that are cooked (all canned foods and most processed foods) are largely devoid of nutrients. “Enrichment” with vitamin and mineral additives does not even remotely begin to restore the amounts of essential nutrients present in whole foods. The process of refining food, especially carbohydrate food (grains and sugars), removes many nutrients. Though such food is then "enriched" by adding some vitamins and minerals back in, the added nutrients do not adequately replace what processing removes. Eating these processed foods results in nutrient deficiencies. Carbohydrates require B complex vitamins for their metabolism, and B vitamins are removed when grain is refined. The net result is that such refined carbohydrates foods provide empty calories sufficient to make us fat, but not enough nutrients to supply the body's needs. A body that is deprived of nutrients will crave more food, an evolutionary self-protective mechanism to ensure physical survival. Nutrient deficiencies are associated with increased risk of



heart disease, stroke, many cancers, depression, fatigue and immune weakness. Where Did the Omega-3's Go ?

Remember that the amount of anti-inflammatory Omega-3 EFA that we require is not an absolute number but a ratio, balanced against the amount of Omega-6 EFA that we ingest. The more O-6 we eat, the more O-3 we also need to eat. When we consume far more O-6 than O-3, inflammation runs rampant in our bodies. This inflammation is highly associated with overweight, causing our bodies to retain water and waste products. It also contributes to and may even cause heart disease, cancer, diabetes and a host of other "age related" diseases. Today, we eat a lot of oils that would be inaccessible to us as food without technology. Corn oil, cotton seed oil, soy bean oil and other oils are not found in appreciable quantities in nature. These oils are O-6, the oil that we get too much of. Because we can process foods like corn, which has very little oil, into a pure oil product, we can concentrate O-6. Vegetable oils are used in baked goods and in virtually all processed foods as thickeners. Omega-3 (O-3) oil is found in high concentrations in certain seafood such as salmon, mackerel and herring. A variation of this Omega-3 also occurs in flaxseed. Very few people eat enough of these foods on a regular basis to provide the needed O-3, and because sources of O-3 are not as plentiful as O-6, deficiencies of this Essential Fatty Acid are common. Beef and lamb have a favorable amount of O-3 when they are free range fed on wild grasses and greens, but this practice is rare compared to feedlot animals that are fed high grain diets. The meat of these animals does not contain favorable amounts of Omega-3 fatty acids. Beef, for example, should have a high Omega-3 fatty acid content. When cows graze on their natural fodder, grass, they obtain this ratio. Sometimes, grass fed beef has an Omega ratio as low as 0.16, an absolute health food! When cows are corn-fed (remember that corn has an high O-6 content), they produce beef with much higher levels of O-6 relative to O-3. The same goes for wild-raised chickens and other fowl, salmon, lamb, crustaceans (shrimp, lobster) ---- when they feed on their "native diet," they are high in Omega-3 EFA's than when they are fed an unnatural diet of foods they would not otherwise eat. The Omega ratio of corn-fed and unnaturally-fed animals can be over 20, a far cry from the desirable 4 or less ratio we need to stay healthy!So, our fruits and vegetables contain less vitamins and minerals because of our industrialized agricultural practices and long storage time, and in similar fashion, our protein sources contain high levels of Omega-6 relative to Omega-3 because of industrialized animal husbandry techniques. As a result, our modern food supply is low in Omega-3 Essential Fatty Acid, WAY too high in Omega-6 Fatty Acids, and deficient in vitamins and minerals. As far as protein is concerned, protein foods are easy to obtain but many people have decreased their intake because of faulty dietary information --- like the



"10 servings per day" food pyramid atrocity--- so protein deficiencies are also common. Remember, when the body is deficient in even a single nutrient, metabolism is slowed and fat-storing hormone production is increased in order to prevail against the perceived “famine.” Because all weight loss diets depend on some form of deprivation, dieting actually aggravates the fat-storing cycle and makes the overweight problem even worse. The Super Fast Diet corrects nutrient deficiencies by emphasizing nutrient-dense foods, using "Super Foods" in recipes and augmenting the diet with nutritional supplementation. Why You Need Nutritional Supplements There are several ways to supply the body with all essential nutrients. When it comes to protein, simply eating a sufficient amount of high-quality protein in the diet will suffice. Although there are many good sources of food proteins, most quality proteins also contain significant amounts of non-essential fats. This means that some protein sources, especially those that are low in calories and carbohydrates but high in Omega-3 fatty acids, may be a better protein choice for weight loss. Essential fatty acids are more complicated, and due to the limited number of foods that contain high levels of Omega-3 Essential fatty Acids, supplementation with Omega-3 oil makes tipping the scale in favor of EFA’s much easier. The richest source of Omega-3 fatty acids are found in fish oil. Flax seed oil can also provide Essential Fatty Acids. Vitamins, minerals and trace minerals are a different matter. Today’s food is so lacking in nutrients that even eating a "good" diet rarely provides all 27+ needed micronutrients. While it might be possible to obtain all these from food by growing your own produce in organically-enriched soil and eating foods raw or lightly cooked, I find few people willing to make this kind of sacrifice even if it would result in improved health and normal weight. Fortunately, supplementing the diet with vitamins and minerals can augment the diet in ways that restore “deep nutrition.” You will learn what nutrients you need to take, when to take them for best effect, and what you should NOT do where nutritional supplementation is concerned. Again, the same processing that robs our food of nutrients also makes it possible for us to replace this nutrition in concentrated form. Nutritional supplementation is an integral part of The Super Fast Diet.

Vitamins: What You Should be Taking, and Why

Taking vitamins is a wise health and prevention measure. Deficiencies of vitamins and minerals cause many diseases. Adding vitamins and minerals in supplemental form is an inexpensive



"insurance policy" against some of the worst diseases of modern times. A deficiency of vitamins and minerals are associated with these diseases:

A deficiency of antioxidant vitamins and minerals (especially beta carotene, vitamins C & E, and selenium) is associated with higher incidence of cancers of the colon, breast, prostate, mouth, lungs and skin. Some researchers believe that antioxidant vitamin and mineral deficiencies may be related to higher incidence of all cancers. The body makes higher levels of free radicals when fat is being utilized for fuel, so high levels of antioxidants are especially important on any weight loss program.

A mineral deficiency, especially magnesium and potassium but also calcium, is associated with high blood pressure. Normalizing these nutrient levels often cures high blood pressure.

Deficiencies of vitamins E, C, B6, B12, folic acid (a B vitamin), and bioflavonoids are associated with cardiovascular disease. The connection between vitamin E and heart health is so well established that conventional medical cardiologists are instructed to recommend vitamin E to their patients. Normalizing these nutrient levels greatly improves heart and circulatory health.

Healthy bones, and the prevention of osteoporosis, depend on sufficient levels of minerals, including calcium, magnesium, boron, zinc, copper, B vitamins, and vitamin D. These nutrients are typically deficient in the Standard American Diet (S.A.D.). By ensuring high levels of these nutrients, bone is not only preserved on The Super Fast, it is often strengthened and improved.

In males, benign prostatic hypertrophy is associated with decreased levels of zinc. Zinc deficiency also correlates to decreased immune function. Hypoglycemia (low blood sugar) and diabetes (high blood sugar) occur more frequently in people who are chromium deficient. After diabetes is present, low levels of vitamins A, C, E, plus zinc, selenium, choline, bioflavonoids and B complex vitamins are associated with more complications from the disease. Replenishing these nutrient levels is one of the reasons that type II diabetes is improved and often cured on The Super Fast Diet.

This list could go on for pages, but you get the idea. A deficiency of key vitamins and minerals are correlated with disease. Such vitamin deficiencies are also common in the modern American diet. Depleted soils result in lowered vitamin and mineral content in produce AND Americans eat less fresh produce than ever before. Much of our food is highly processed, removing not only vitamins and minerals but also fiber and enzymes.

The best health insurance is not an expensive medical policy but the addition of sufficient vitamins



to fill in the gaps in our day-to-day nutritional status. On The Super Fast, you will begin by restoring "deep nutrition" (replenishing vitamin/mineral and trace mineral storage levels). After thirty days of The Super Fast, your supplement program will continue to ensure that you are filling in any gaps in your daily diet to prevent a reoccurrence of deficiency-caused overweight and disease.

Some people take a wide array of individual and/or exotic supplements, but these should NOT replace a basic, healthful level of vitamin supplementation. I have listed the best and most complete formulas for basic multiple vitamin and mineral supplementation. I recommend this for all adults over age 18. If you have a special medical condition, consult an holistic physician for further recommendations. (I am available for Telephone Consultations)

MODERN DIETETICS IN A NUTSHELL

Nutritional Deficiencies

It has long been recognized that the human body will not function efficiently without vitamins and minerals. In fact, serious diseases and death result when nutrient levels become too low. Because vitamins and minerals are necessary for every chemical reaction in the body, an excess or deficiency can greatly alter physical function.

Recommended Daily Values (RDV's) --- the nutrient levels recommended by the U.S. Department of Agriculture) are sufficient to prevent serious deficiency-caused illnesses. (Rickets due to vitamin D deficiency, for example). RDV's are not sufficient to maintain optimal health; they are intended to maintain minimal health.

Many scientists today agree that higher levels of certain nutrients are necessary to protect us from disease. It is also an accepted fact that even small deficiencies of nutrients can result in a decline in physical health, often before modern medicine can name a "disease." Such deficiencies are called "subclinical," meaning "before they are a diagnosable illness," and they are the precursors to more serious diseases.

The Standard American Diet (S.A.D.) is typically excessive in calories while being deficient in vitamins, minerals, and accessory nutrients. This is probably due to several factors: easy availability of refined-flour, high sugar foods; extensive processing of foods (which removes nutrients and fiber); and plant foods grown in mineral-deficient soils.



In addition, increased environmental exposure to toxic substances increases the body’s need for certain nutrients, especially antioxidants. (See Antioxidants.)

If you were to keep a diet diary and examine your current diet in view of the vitamin/mineral/accessory nutrients listed below, you would find that even on a "good" diet, many vitamin and mineral levels fall far below "optimal" levels. Remember, optimal levels of nutrients, not minimal levels, are what convince the body that it is not in the middle of a famine. To ensure that you are obtaining optimal dietary nutrient levels, The Super Fast Diet relies on nutritional supplementation to augment daily food intake.

Which Vitamin Formula is Right For You?

If you are a: Multiple Formula Antioxidants Comments

ManMaxi Multi OR Once Daily MyPacks

Included in Maxi Multi and MyPacks

A separate antioxidant is usually needed with other multiples, not with these.

Woman of Childbearing Age

Nutrizyme with iron (see comment) OR Once Daily MyPacks


Take a multiple WITH iron if you have heavy menstrual flow.

Post-Menopausal WomanMaxi Multi OR Once Daily MyPacks


Take additional Cal-Mag Amino to total 1200-1500 mg calcium per day if you are at risk for Osteoporosis.

SeniorMaxi Multi OR Nutrizyme with iron (see comments)


Take a formula with iron only if directed to do so by your doctor.

ChildrenChildren's Multi-Vitamin and Minerals

Children's AntioxidantsSpecially formulated for children ages 4-12.

NOTE: The Super Fast Diet is not intended for children under age 18 or for pregnant women, so nutritional formulas for these two groups are not included.

Vitamins

vitamin major functions major deficiency associations

optimal adult daily dose range

best food sources

cautions/ notes


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vitamin A bone formation skin health vision

night blindness, dry eyes, skin diseases

5,000-10,000 IU fish liver oils Do not take more than 50,000 IU per day for 3 months without medical supervision.

beta- carotene

converted to vitamin A in the body; antioxidant

ulcerative colitis, skin diseases, smoking

10,000-50,000 IU green and yellow vegetables, sea vegetables, carrots

Use only natural beta carotene; high doses may cause yellow skin (harmless).

vitamin D increases calcium absorption

osteoporosis rheumatic pains dental disease

400-800 IU SUNSHINE! fish liver oil, egg yolk

Do not use more than 1,000 IU per day without medical supervision.

vitamin E (tocopherol)

cellular respiration; antioxidant

heart disease neurological aging

200-800 IU wheat germ oil, nuts, whole grains, egg yolk

Doses over800 IU day may elevate triglycerides.

vitamin K blood clotting factor; bone formation

osteoporosis 20-100 mcg broccoli, spinach, green tea, green cabbage, tomato

Do not supplement if you are on anti-epileptic medication.

vitamin C collagen synthesis, anti-viral, wound healing, antioxidant

joint pain/arthritis, atherosclerosis, bleeding gums, decreased immunity

300-3,000 mg broccoli, red pepper, citrus fruits, cabbage

At high doses, vitamin C will loosen the bowels.

vitamin B1 (thiamine)

energy processes fatigue, mental confusion, neuropathy

5-100 mg eggs, berries, nuts, legumes, liver, yeast

Nontoxic.

vitamin B2 (riboflavin)

energy processes, wound healing, activates other B vitamins

infection, cataracts, blurred vision, eye surgery

5-100 mg green leafy vegetables, eggs, organ meats

Nontoxic. Higher doses will make urine a harmless, bright yellow.

vitamin B3 (niacin)

energy processes depression, tension headaches, memory loss

20-100 mg milk, eggs, fish, whole meal wheat flour

Doses greater than 50mg may cause a skin flush. Take high doses only with physician supervision.

vitamin B5 (pantothenic acid)

energy processes; adrenal gland function

allergies, morning stiffness; fatigue; muscle cramps

10-1,000 mg eggs, yeast, liver No known toxicity.



vitamin B6 (pyridoxine)

energy processes; antibody formation

insomnia, irritability, atherosclerosis

5-200 mg wheat germ, yeast, whole grains

Oral contraceptive use increases need for this vitamin.

Folic acid red blood cell formation, RNA/DNA synthesis

fatigue, depression, atherosclerosis

200-800 mcg beans, green leafy veggies, yeast

Do not take with Phenobarbital or dilantin.

vitamin B12 red blood cell formation; energy processes

atherosclerosis, memory loss, GI symptoms

10-1,200 mcg fermented soy products; root veggies

Nontoxic.

Biotin energy processes; blood sugar regulation

muscle pain, depression

300-600 mcg egg yolks, whole wheat

No known toxicity.

Minerals

Mineral: functions deficiency associations

adult daily dose range

food sources cautions

*Calcium bone & tooth formation; heart & muscle function

osteoporosis, bone spurs, muscle cramps, rheumatism

200-1500 mg. 1,000mg per day is a MUST during dieting

barley, kale, unrefined grains; milk, green veggies

Prolonged excess may cause a mineral imbalance.

*Magnesium energy processes, nerve function, enzyme activation

stress, senility, osteoporosis, insomnia

150-600 mg500mg per day is a MUST during dieting

avocados, almonds, whole grains, grapefruit

Doses over 400 mg can cause diarrhea in some people.

Potassium pH balance, nerve function

stress, atherosclerosis, high blood pressure

1800-5625* mg * a normal diet should contain sufficient potassium

potato peel, bananas, beans, almonds, whole grains

Do not take high supplemental doses (food Sources are O.K.) when taking heart medicine without physician guidance.

Sodium pH balance, nerve function

Excess is more common and is assoc with high blood pressure

limit daily intake to 1,500 mg

okra, celery, black mission figs

Very few people (athletes, diarrhea /vomiting) need to supplement.

Phosphorus energy production, bones/teeth, B Vit. activation

tooth/gum disorders, impotence, equilibrium

300-600 mg barley, beans, fish, lentils, dark green veggies

Prolonged, large doses can cause calcium deficiency or mineral imbalance.



Iron Red Blood cell production

dizziness, depression, anemia

10-30 mg blackberries, cherries, spinach

Do NOT take iron unless told to do so by your doctor. Iron excess is associated with health problems.

*Zinc co-factor in numerous metabolic processes

prostate enlargement, immune deficiency; atherosclerosis

15-50 mg wheat germ, wheat bran, pumpkin seed, avocado, sea food

Large doses (50mg, day) can cause a copper deficiency & other mineral imbalances.

*Copper Red blood cell production; skeletal, heart & muscle function

osteoporosis, digestive function, nerve disorders

2-3 mg green leafy veggies, almonds, beans, sea food

Higher doses can be toxic.

*Manganese glandular function, bone & ligament health

diabetes, asthma, digestive disturbance

2-10 mg nuts, seeds, avocados, grapefruit, apricots

High doses may create other mineral imbalances.

*Chromium glucose metabolism; blood sugar regulation; heart function

atherosclerosis, diabetes, hypoglycemia, high cholesterol, overweight

200-500 mcg200mcg per day is a MUST during dieting

whole grain cereals, molasses, meat, yeast

Nontoxic at therapeutic levels.

*Selenium antioxidant, synergistic with vitamin E

cancer prevention; aging

100-200 mcg bran, whole grains, tuna, broccoli, onion

Prolonged excess may be toxic.

* indicates minerals most often deficient in the diet. Other minerals not marked with a * usually do not need to be supplemented.

Other minerals and trace minerals include: molybdenum, flourine, chlorine, cobalt, silicon, boron, sulphur, vanadium

The Super Fast and Nutritional Supplements

The Standard American Diet has left us with nutrient deficiencies of such long-standing that optimal, not minimal amounts of nutrients are needed to replenish body stores of most nutrients. Because of the limitations of our current food supply, the sure way to obtain optimal doses is by the addition of nutritional supplements and "Super Foods," foods so high in nutrients that they behave almost like a supplemental form of nutrition. The Super Fast therefore includes nutritional supplements and Super Foods as the method for quickly, easily and completely restoring "deep nutrition" and preventing nutrient deficiencies that are common to most weight loss diets.

Chapter Three Summary



1.) The Standard American Diet (S.A.D.) is high in calories but deficient in essential nutrients.

2.) A deficiency of even a single essential nutrient --- including protein, Essential Fatty Acids (EFA's) but especially Omega-3 Fatty Acid, or any vitamin, mineral or trace mineral --- causes the body to go into "famine mode."

3.) Once the body perceives that it is in famine, it begins greedily storing all food as fat, altering hormone levels to further promote fat storage, and lowering metabolism to conserve energy.

4.) Any diet that is deficient in even a single essential nutrient will make the famine-induced weight gain ultimately worse. This is one reason why the long-term success of dieting is so low.

5.) Nutritional supplements and Super Foods (nutrient-dense foods) should be used in conjunction with a highly nutritious diet in order to restore "deep nutrition."

6.) The Super Fast Diet restores deep nutrition by featuring ample protein and Omega-3 fatty acids and using nutritional supplements to ensure optimal vitamin, mineral and trace mineral intake.

7.) Because The Super Fast Diet is nutritionally complete, the body goes out of "famine mode" and into "plenty" mode. In this state, fat reserves will be used at a maximally fast rate for energy.


Chapter Four - The Hormone Connection

CHAPTER 4: The Hormone Connection

I don't know why I can't lose weight Doc - do you suppose it's my hormones? ---- Frustrated Dieter

The Hormone / Overweight Connection The same malnutrition that causes overweight also causes changes in the many of the body's hormone levels. Hormones are chemical messengers which direct the activity of all other cells in the body. Some hormones instruct the cells to hang on to every available calorie and store them as fat, other hormones stimulate metabolism and direct the body to use stored fat for fuel. In a slim, normal state, these two opposing sets of hormones balance each other and a normal weight is maintained. In times of food deprivation, fat-storing hormones are increased which allows weight to remain stable. When food is plentiful, fat-burning hormones predominate and allow the body to use its stored "reserves." This system of fat-storing and fat-burning hormones served humankind well when we were hunters and gatherers and the food supply was occasionally scarce. Today, with a steady and abundant supply of empty-calorie food, this same weight-controlling hormone system can work against us. (In all fairness, such hormone "imbalances" result from nutrient deficiencies and so may still be considered a physical "benefit." Our bodies are trained to protect us from famine.) Much of the change in these weight-regulating hormones --- also called Neurotransmitters (NT) because they affect the brain --- are related to nutritional status. The malnutrition of the Standard American Diet, and many weight loss diets, mimics "famine" and signals the fat-storing hormones to become more active. In this way, malnutrition leads to hormone imbalances which contribute to overweight. Endocrinology 101: Understanding Your Weight-Regulating Hormones 1.) Insulin. High insulin levels are one of the hallmarks of aging and overweight. Insulin is the hormone that drives blood sugar into cells where it is stored as fat, and insulin is the primary fat-storing hormone. The higher a person's body fat, the more resistant they become to their own insulin. The body therefore produces more insulin in an attempt to overcome this "insulin resistance." Increased insulin in turn stimulates more fat storage. This pre-diabetic condition is known in medicine as "Syndrome X." Eventually the pancreas can no longer churn out insulin at such high levels. In effect, it has "burned out" from the higher-than normal output required of it. At this point, an individual is considered diabetic because they an no longer metabolize dietary carbohydrates by their own insulin

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production alone. Supplemental insulin is frequently necessary at this stage. Since insulin promotes fat storage, the insulin-dependent diabetic gains even more fat, which makes them more resistant to insulin, so higher and higher doses of insulin often become necessary to "break even." The more insulin, the more weight gain, the more weight gain, the more insulin needed. The vicious cycle is well under way: "the fatter you get, the fatter you get." 2.) Cortisol. The body's natural anti-inflammatory hormone is released in response to stress. Both emotional and physical stress can elevate cortisol levels. Like most hormones, cortisol is a "double-edged sword." In normal amounts, cortisol performs many health-promoting functions:

● Mobilizes fatty acids from fat cells (stored fat) into the blood where it can be used as energy.● Anti-inflammatory and anti-allergy actions keeps the immune system from raging like a wildfire

at every minor insult.● Prevents sodium loss in urine, thereby maintaining normal blood pressure and volume.● Helps maintain resistance to infection and stress (both physical and mental).● Stimulates the liver to convert amino acids (protein) into glucose.● Maintains personality and emotional stability.● Stimulates increased liver glycogen (a storage form of glucose).

Stress, aging, lack of exercise and nutritional imbalances each can contribute to a cortisol excess. High levels of cortisol have negative effects on health and weight:

● If glycogen (stored glucose in the liver and muscles) is not immediately "burned" for energy, it is turned into fat.

● Increased protein breakdown which leads to muscle wasting and osteoporosis.● If energy liberated from muscle break-down is not immediately used for energy, it will be re-

deposited in the abdominal area as fat.● Immune suppression leading to increased susceptibility to infections and cancer.● Elevated blood pressure.● Memory impairment.

Stress, lack of sleep and high carbohydrate diets are controllable factors that increase cortisol levels. Though necessary in small amounts, cortisol is a major fat-promoting hormone when it occurs in excess. 3.) Adrenalin (epinephrine). Diets high in refined carbohydrates lead to unstable blood sugar levels. After a high carbohydrate meal, blood sugars are temporarily elevated, and this high blood sugar feels good to most people. High blood sugar levels cause a high insulin output which drives the blood sugar



into cells (where it will be stored as fat). Driving sugar from the bloodstream into the cells causes low blood sugar. Low blood sugar signals "danger" to the body, so adrenalin, the body's "fight or flight" hormone is released to help mobilize energy from storage. This blast of adrenalin provides a form of short-term energy that could and should be used by physical activity. If it is not, the high adrenaline levels leave a person feeling anxious, jittery and shaky. Most people have learned that this adrenaline-caused anxiety can be temporarily relieved by a dose of glucose --- blood sugar we supply ourselves by eating more carbohydrate foods (sugars and starches). This "self medication" relies on intake of refined carbohydrates to cause another quick elevation of blood sugar. Although this makes us feel better temporarily, the anxiety / weakness / shakiness / self-medication with high carb food cycle needs to be continually repeated in order for us to feel "even." In small, controlled doses, adrenaline acts to mobilize fat from storage. In repeated high/low blood sugar cycles, it causes increased simple sugar intake which promotes fat storage and weight gain. 4.) DHEA, or dehydroepiandrostenedione, is considered the "mother hormone" of sex hormones because it is a precursor to testosterone and estrogen. DHEA also has physical effects independent of its "precursor" status. A decrease of DHEA is highly associated with the both the aging process and weight gain, and low DHEA levels are considered in longevity medicine to be a "biomarker of aging." DHEA levels drop precipitously after the age of 35. High glucose levels, as commonly seen in high carbohydrate diets, suppress the body's production of DHEA and therefore accelerate the aging process. Recent medical studies have shown that increasing DHEA levels to normal assists in weight loss. A study looking at the DHEA / overweight connection, reported in The Journal of the American Medical Association, found that:

● Compared to placebo, people who received DHEA experienced an abdominal fat decrease of 10.2% in women and 7.4% in men

● Both men and women who received DHEA had a 6 percent decrease in subcutaneous (below the skin surface) abdominal fat

● The DHEA group experienced lower insulin levels during oral glucose tolerance tests after taking DHEA than they did at the start of the study

● There were no adverse effects of DHEA therapy discovered

JAMA November 10, 2004;292:2243-2248

5.) Melatonin, also called the "anti-stress hormone," is a Master Regulator of the endocrine system because is sets the pace, or "Circadian Rhythm," for the rest of the hormone system. Melatonin is also a potent antioxidant that protects the brain, nervous system and sex organs from free radical damage.


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In this regard, melatonin has potent anti-cancer and nervous-system protecting benefits. Melatonin levels decrease with age, but decreases are also observed with sleep deprivation and stress. When stress or lack of sleep causes decreased melatonin levels, the remainder of the "hormone cascade" is altered. Cortisol levels are increased as a compensation mechanism, and since cortisol promotes fat storage, melatonin deficiency also contributes to the overweight/hormone problem. 6.) Serotonin is the body's "feel good" hormone, and adequate levels of serotonin suppresses appetite. It is easier to feel "satiated" with normal serotonin levels. Unfortunately, serotonin levels tend to decline with age and also with a dietary protein deficiency. Simple carbohydrate intake temporarily stimulates serotonin release, thus making us feel better. As with temporary increases in blood sugar, these "improvements" are short-lived and cause a "crash" which makes us seek more of the same --- high carbohydrates --- in order to get our next "fix" of serotonin. In other words, repeated doses of high carbohydrate foods are actually a way that serotonin-deficient people "self medicate." Since particular amino acids (proteins), not carbohydrates, are the real precursors of serotonin, this self-medicating behavior does not improve serotonin levels but it DOES increase insulin and glucose levels which contribute to overweight. In spite of this, the serotonin deficiency persists, so appetite remains high and "feel good" hormones remain low. Again, the vicious cycle is perpetuated. Serotonin-effecting drugs (SSRI's) such as Prozac, Paxil, Zoloft, etc. do not help the body manufacture more serotonin. They act by a different mechanism to artificially and temporarily increase the "serotonin effect." In the longer-run, these drugs actually further contribute to serotonin depletion. Increased dietary protein, full-scope nutritional supplementation and the possible addition of L-5-HTP (the body's direct precursor to serotonin) or the herb St. John's Wort (Hypericum) can increase serotonin levels naturally and safely. 7.) Growth Hormone (GH) is produced and released by the pituitary gland. This hormone is present in high levels in youth and declines rapidly with age. Because GH is involved in increasing lean muscle tissue and decreasing fat storage, the age-related GH decline contributes to increased weight gain with advancing years. Age is not the only factor that decreases GH, however. GH release is stimulated at night as we sleep from the pituitary gland when blood sugar levels are low, as occurs in fasting, Super Fasting or low carb diets. When the diet is high in carbohydrates, GH release is blocked. Again, this age-related hormone is suppressed by dietary factors, the same ones that lead to overweight, and low levels of this hormones lead to further increases in weight. The vicious "fat cycle" is further promoted by low human growth hormone levels. Human Growth Hormone (HGH) supplements are of questionable value. The only proven way to increase GH by supplementation is to take HGH by injection (a very expensive proposition). Fortunately, a very low carbohydrate diet such as The Super Fast Diet, combined with improved sleep,


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serve to naturally increase Growth Hormone without expensive drug injections or questionable supplements. 8.) Thyroid hormone regulates the "pace," or metabolic rate, of all other cells in the body. Thyroid hormones can decrease with age, but other factors such as nutritional deficiencies, too much "climate control" in our living spaces and lack of exercise also cause a decrease in thyroid hormone production and release. Once thyroid hormone is decreased, basal metabolic rate decreases, making it easier for the body to store fat because our energy requirements are less. Severe thyroid deficiency may require a prescription for thyroid hormone replacement (natural thyroid hormone such as Armour thyroid is preferred to synthetic thyroid hormones such as Synthroid). In mildly decreased cases, full and adequate nutrition, Super Fast exercise and herbal supplementation may be all that is needed to restore completely normal function of the thyroid gland.

Hormone Changes Seen in Overweight and Aging

Many important fat-storing hormones increase naturally with age, although scientific studies indicate that this may have more to do with malnutrition and weight gain than the actual aging process itself. Weight loss in older individuals helps restore these hormones to more youthful levels, especially when such weight loss is accompanied by an improvement in nutritional status.

Hormone Obesity Age Youth and

Slenderness Effects of Imbalanceon Weight

and General Health

Support*(Levels Shifted toward normal

by:)

Dopamine ↓ ↓ ↑

Dopamine is a precursor Epinephrine & Norepinephrine

Adequate protein intake; B complex vitamins; St. John's Wort, DL-Phenylalanine (DLPA); Mucuna pruriens



Cortisol ↑ ↑ ↓

fat storage, protein breakdown, blood sugar, water retention, fat accumulation at the waist ¯ insulin sensitivity, glucose utilization and immune function.

Increased Omega-3 Fatty Acids; Vitamin C; magnesium; stress reduction; sleep; exercise; St. John's Wort;

Insulin ↑ ↑ ↓

Inhibits GH secretion, inhibits DHEA secretion, increases conversion of glucose to fat, blocks breakdown of body fat to energy.

Low carbohydrate diet;increased Omega-3 Fatty Acid intake; reduced total fat diet; exercise; chromium; Gymnema, Goat's Rue

DHEA ↓ ↓ ↑

DHEA inhibits G6PD, an enzyme that converts glucose to fat; deficient DHEA causes an increased fat weight and muscle wasting muscle wasting.

Low carbohydrate diet; exercise; stress reduction; DHEA supplementation

Epinephrine / Norepinephrine (NE)

↓ ↓ ↑

Thermogenic ("fat-burning") hormones which increase the utilization of body fat for energy.

Amino acids (L-tyrosine and L-phenylalanine); L-5-HTP (NE) St. John's Wort (NE); DL-Phenylalanine (DLPA)

Serotonin ↓ ↓ ↑

Deficiencies increase craving for sweets and simple sugars.

Adequate protein intake; EFA's, vitamin B6 and all B complex vitamins; L-5-HTP, St. John's Wort, exercise



Melatonin ↓ ↓ ↑

Enhances sleep, leading to decreased cortisol and increased DHEA levels. Stimulates natural killer T lymphocytes.

L-5-HTP, Melatonin, Sleep

Growth Hormone(GH) [also called HGH]

↓ ↓ ↑GH plays a large role in the metabolism of fats for energy.

Low Carb Diet, Niacin (on empty stomach), L-Glutamine, Exercise

Thyroid ↓ ↓ ↑

Primary control of metabolic rate. Low levels are associated with weight gain, water retention, high cholesterol levels, fatigue and over 50+ other symptoms.

Exercise; nutrients including: zinc, copper, selenium, iodine, vitamins A, C, E and the B complex vitamins; Essential Fatty Acids; adequate protein intake, DHEA.

*Red denotes factors that are automatically corrected on The Super Fast Diet

Male and Female Sex Hormones and Overweight

Changes in the male and female sex hormones also relate to aging and overweight. For example: declines of testosterone in both men and women can lead to decreased muscle mass, depression, irritability and osteoporosis. Increases of estrogen, which occur in overweight, increase fat storage, especially if not balanced by the other sex hormones. Estrogen is a fat-promoting hormone.

The relationship of sex hormones to weight is reciprocal: normal weight is crucial to hormone balance and hormone balance is crucial to normal weight. Fat cells manufacture estrogen. This can lead to an excess of estrogen in both men and women. Maintaining normal weight is important for balanced hormones. This is believed to be the reason that hormone-related cancers (breast, uterine, endometrial, prostate) are seen more frequently in overweight and obese men and women.

Both men and women experience a decline of sex hormones beginning at about age 40. The female decline of sex hormones is typically more rapid and pronounced. I recommend that anyone



over the age of 40, or women experiencing any alterations of the menstrual cycle before age 40, have a male or female hormone profile performed as part of a complete weight-related hormone profile.

To learn more about the sex hormones and their relationship to overweight, plus discover newer, safer methods of hormone replacement ("bio-identical" hormone replacement therapy), visit The Wellness Club website at: SEX HORMONES: What They Are, What They Do (you will need to have an internet connection to visit this link).

Evaluating Hormone Status

Malnutrition (the "fake famine" of the Standard American Diet) causes the body to store fat AND to increase its production of fat-storing hormones. In order to lose weight at an encouraging pace AND keep it off once lost, these hormones must be restored to a "non famine" balance. In such balance, the fat-burning hormones predominate, hunger is appropriate to true calorie needs, and the body tends toward slimness instead of fat-storing. Since a wide variety of hormones are involved in this process, and the increases and deficiencies are not the same for every overweight person, how will you know what your personal hormone imbalances are so that you can correct them?

"Just Super Fast"

As you can see from the chart above, weight-related hormone imbalances automatically begin to correct themselves on a low carbohydrate, high Essential Fatty Acid, high nutrient level diet. Since The Super Fast Diet is "all that," your weight-related hormones will start to come into better balance without any intervention and without you even knowing exactly what those imbalances might be. For this reason, even if you elect to proceed with hormone testing, I encourage you not to wait for your hormone test results to start Super Fasting. You can have a weight-related hormone test any time during your Super Fast and use the results to make specific modifications to your supplement program, but getting started is better than waiting. My recommendation? "Just Super Fast."

Hormone Testing

Different hormones have different specimen requirements, meaning that blood, urine or saliva may be the best for different hormones. Thyroid function, for example, is best tested in the blood. This will require a blood draw, probably at your doctors office. (Remember to show your doctor Chapter


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11. I have listed this as one of the tests that he/she should order for you. It is not expensive). Fasting insulin is another hormone that can be tested in the blood, although it can also be tested using saliva. Your doctor might be persuaded to order this test as well.

The remainder of the weight-related hormones (Neurotransmitters) can best be tested using saliva and urine specimens. The testing is not cost-prohibitive and the results of this testing have made the difference between success and Super-Fast success for many patients. Because such testing is "outside the scope" of what current conventional physicians are trained to order, many physicians will not order these tests. In cases where they do, insurance rarely pays for this testing.

Discuss this testing with your physician. If he/she is unwilling to order these tests for you (again, don't be alarmed at this. Doctors will rarely order tests they are not familiar with), then you can still have the tests done by requesting them independently. Please refer to the Resources section of this book for information on Weight-Related Hormone Testing. You will need a doctor's lab order, either your local physician or myself, to order this profile. (To ensure that you have assistance in interpretation). A complete weight-related Neurotransmitter profile is included in any of my Super Fast Medical Consultation Services, which means I will be able to advise you on test interpretation and specific nutritional supplement recommendations. Sometimes, a prescription hormone may be needed for severe cases of hormone imbalance. I can write a prescription for any necessary medications if I am working with you as a patient.

Hormone "Self-Testing"

Although not as reliable as laboratory testing, it is possible to get a general idea of your weight-related hormone imbalances by looking at your symptoms. I call this self-evaluation a "self appraisal." Again, it is not as reliable as actual laboratory testing but can provide you with a general idea of the nature of your imbalances.

Signs and Symptoms of Hormone Imbalances

You can look at your symptoms and known diseases to give you an "educated idea" of the nature of your weight-related hormone imbalances. Starting on The Super Fast Diet alone will start to bring abnormal hormone levels back in line. For more specific correction, a hormone profile is highly recommended. Here are the well-known diseases and symptoms associated with weight-related hormone imbalances. The number of health problems or diagnosies that you have associated with each hormone will give you an idea of your hormone levels (a form of "self-test").



High Cortisol Levels (common in overweight and aging): High triglycerides, osteoporosis/osteopenia, female infertility, decreased insulin sensitivity, type II diabetes, elevated blood sugar levels, increased truncal (waist and central body) fat, decreased muscle mass, water retention, high blood pressure, decreased immune function (decrease natural killer T cells, decreased secretory IgA, decreased interleukin, decreased T lymphocytes).

Low Cortisol Levels (cortisol levels can eventually decrease after months or years of over-production because the adrenal gland which makes cortisol becomes "fatigued." This is also called adrenal insufficiency). Fatigue, weakness, alcohol intolerance, chronic inflammation, depression, headaches, hypoglycemia (low blood sugar), abnormal hunger, irritability, increased skin pigmentation, memory loss, muscle weakness, PMS and reduced sex drive are related to low cortisol levels. Complete cortical insufficiency (very low or NO corticosteroids being produced) causes a life-threatening condition called Addison's Disease. Symptoms of Addison's Disease include extreme weakness, low blood pressure, skin pigmentation, shock and death.

NOTE: In conventional medicine, we recognize full-blown Addison's disease as a medical condition but we do NOT recognize the lesser degrees of adrenal fatigue, which have similar but milder symptoms. This is unfortunate, because restoring normal adrenal function can correct a number of health problems including overweight.

Low Dopamine Levels (the most common direction of altered dopamine levels; seen in aging, overweight and Parkinson's disease). Restless legs syndrome, lack of "drive" and pleasure, ADHD (lack of focus component) Parkinson’s Disease symptoms: muscle rigidity and stiffness, stooped or unstable posture, loss of balance and coordination, mental and intellectual impairment, slow movements, difficulty with voluntary movements, small-step walking, muscle aches, tremors and shaking, slow speech, monotone speech, impaired fine-motor skills, falling when walking, mask-like facial expression, walking disturbance

High Dopamine Levels (probably rare compared lowered levels, and not associated with aging or weight loss) ADHD (hyper-stimulated by environment component), paranoia, delusions (false beliefs) schizophrenia, drug intoxication

High Serotonin Levels (less common than serotonin deficiencies and usually caused by over-treatment with serotonin-enhancing drugs or combining "head meds" with natural serotonin-increasing substances such as L-5-HTP or St. John's Wort)Serotonin excess is called Serotonin Syndrome (SS) and produces violent trembling, profuse sweating, insomnia, nausea, teeth chattering, chilling, shivering, aggressiveness, over-confidence,



agitation, and malignant hyperthermia. Emergency medical treatment is required, utilizing medications that neutralize or block the action of Serotonin.

Low Serotonin Levels (the most common pattern associated with overweight and aging). Fatigue, depression, sleep disturbance with racing mind, early morning waking with "mind racing," craving for sweets and carbohydrates, loss of sexual interest, loss of interest in social interaction and previously-enjoyed hobbies, sadness, crying spells, low self esteem, hot flashes, headaches, stomach distress. Severe serotonin deficiency produces racing thoughts, emotional "numbness," crying outbursts, temper tantrums, aches and pains (but the doctor can't find anything wrong), "awefulizing" thoughts ( a muscle twitch becomes a severe neurological disorder, bowel gas is sure to be colon cancer), obsessive/compulsive disorders, suicidal thoughts.

Low Norepinephrine Levels cause decreased alertness, poor memory, depression, ADHD. Norepinephrine, together with epinephrine, are the hormones of "arousal," and low levels lead to depression and lethargy. Drug and food addictions can arise as a form of "self medication" in attempt to increase the levels of these two hormones.

High Norepinephrine Levels cause anxiety, worry, increased startle reflex, jumpiness, fears of crowds & tight places, impaired concentration, restless sleep, and physical symptoms including rapid heart rate, fatigue, muscle tension or cramps, irritability, and panic attacks.

High Insulin Levels cause increased blood pressure, increased storage of calories to fat, prevents utilization of body fat for energy, abdominal obesity, fatigue, increased triglycerides, mental "fogginess," sleepiness, increased cell growth (which accelerates growth of cancers), intestinal bloating, osteoporosis/osteopenia.

Low Insulin Levels Low but still normal insulin levels ("low normal") are associated with increased lifespan. Abnormally low insulin levels result in high blood sugar, muscle wasting, excessive weight loss and other symptoms of Type I diabetes.

Low Thyroid Levels result in depression, difficulty losing weight, high cholesterol, dry skin, headaches, menstrual irregularities, recurrent infections, sensitivity to cold, mental "fogginess" and memory changes.

High Thyroid Levels cause a fast pulse, insomnia, irritability, weight loss or inability to gain weight, nervousness, bulging eyeballs, hyperactivity.



Low Growth Hormone causes decreased protein synthesis in muscles (making it harder to increase lean muscle mass), decreased utilization of stored body fat, increased insulin levels (GH suppresses insulin).

High Growth Hormone in children results in Gigantism. In adults, high GH results in Acromegaly (an overgrowth of various bones giving a "coarse" appearance to certain features. Think: "Jay Leno's chin").

High Melatonin Levels drowsiness and slowed reaction times. Melatonin appears to be quite safe in clinical studies performed thus far.

Low Melatonin Levels are associated with Alzheimer's disease, glucose intolerance, impaired immune function, cancer, sleep disturbances and accelerated aging.

Low DHEA Levels are associated with decreased immune function, decreased insulin sensitivity, decreased fat metabolism, muscle wasting, high blood pressure, decreased antioxidant production by the liver, allergies, autoimmune diseases, chronic fatigue syndrome, most chronic illnesses, osteoporosis.

High DHEA Levels are associated with hirsuitism (abnormal hair growth, especially in women), adult acne, bloating, carpal tunnel syndrome. These symptoms can occur at very high doses of supplemental intake (150-300mg per day). A typical supplemental dose is 25-50mg per day, and side-effects are highly unlikely at these weight-restoring doses.

Chapter Four Summary

1.) Malnutrition (deficiencies of Essential Fatty Acids, protein, vitamins and minerals) causes the body to believe it is in "famine."

2.) This "fake famine" in turn causes shifts in the body's hormones which accelerate fat storage and prevent body fat utilization for energy, a survival mechanism which evolved because of our former "hunter/gatherer" state.

3.) Once the fat-promoting hormones are initiated, it becomes difficult and sometimes impossible to lose weight even while dieting.

4.) Most diets actually increase the fat-promoting hormones because they aggravate one or more



essential nutrient deficiencies.

5.) The Super Fast Diet begins to correct hormone imbalances toward the levels seen in youth and slenderness even without knowing the nature of one's personal hormone status.

6.) For additional benefit and in order to make specific hormone corrections, a hormone profile test is highly recommended.


Chapter Five - Preparing for The Super Fast Diet

Chapter 5: Getting Ready to Lose Weight Super Fast

The journey of a thousand miles begins with one step. ---Lao-tse

Before you begin your Super Fast, you will need to stock some necessary foods, supplements and weight loss tools. If you are over 40 years old or have more than 30 pounds to lose, it is highly recommended that you have basic blood work and medical screening before beginning The Super Fast Diet or ANY diet and exercise program. Chapter 11, Medical Monitoring and Mentoring can be printed out and taken to your doctor so he or she can guide your progress. Here are the secrets of Super Fasting and your Super Fast shopping and "to do" list.

Secret #1 of The Super Fast Diet: Super Shakes

Substituted for one, two or three meals daily, Super Shakes stimulate metabolism, restore deep nutrition and satisfy hunger. I'll describe the "whys" and "wherefores" of individual ingredients below so you can see how Super Shakes work their "magic," but first let's look at all the amazing things this "meal" accomplishes:

● The Super Shake will help you lose weight faster than fasting. It is low in calories and carbohydrates but high in protein, Omega-3 fatty acids, fiber and flavonoids (plant nutrients).

● The Super Shake helps preserve and build muscle. Because it contains a generous amount of complete protein, you WILL NOT LOSE muscle mass while losing weight.

● The Super Shake strengthens the immune system. Protein in general but Whey protein in particular, Omega-3 Fatty Acids flavonoids and L-glutamine all have immune-boosting effects.

● The Super Shake normalizes blood sugar levels, so it improves both diabetes and low blood sugar (hypoglycemia). The high fiber, low carbohydrate content of The Super Shake helps normalize blood sugar levels.

● The Super Shake helps lower cholesterol levels. This is achieved by the high fiber, high Omega-3 fat content of The Super Shake.

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● The Super Shake supplies nutrients which strengthen ligaments, tendons, and bones. Protein and flavonoids assist in ligament and tendon strengthening.

● The Super Shake supplies antioxidants, protein and Essential Fatty Acids which renew and rejuvenate skin.

● The Super Shake helps normalize bowel function and correct constipation, diarrhea and irritable bowel syndrome. Many people with irritable bowel syndrome just LOVE the Super Shake for this reason alone!

● The Super Shake is high in flavonoids, especially the kind useful for preventing or halting eye diseases such as macular degeneration, cataracts, and retinopathy.

● These same plant flavonoids, Essential Fatty Acids and vitamins work together to prevent and reverse varicose veins, atherosclerosis, neuropathy and neuralgia (nerve disease and nerve pain).

● Whey and L-glutamine help protect normal cells during radiation and chemotherapy.

● The Super Shake is so easily assimilated and so healthy that it is THE beverage of choice when recovering from illness or surgery. Whey protein is known to speed wound healing.

Best of all, the Super Shake is a truly delicious drink, not a "choke-it-down" health concoction. Sound too good to be true? "Trust me, I'm a doctor." ;-)

What Makes The Super Shake so "Super"?

The Super Shake is used as a meal replacement for one, two or three meals per day. There are variations to the recipe, but all are low calorie, low carbohydrate, high fiber, high nutrient "shakes."

Specific recipes are given in the next chapter and in the recipes and menus section at the end of this book, but the "short course" on Super Shake ingredients is this:

● low carb whey protein powder

● flax seed oil



● Fiber supplement (Maxi Fiber™or other)

● L-glutamine

● Red Alert (or equivalent) multi fruit and vegetable blend

● blueberries (optional, in at least one Super Shake per day)

Here is an individual breakdown of the numerous benefits of each of the ingredients:

Whey Protein: When processed correctly (to retain whole protein concentrate and at low temperatures to preserve immune factors), whey supplies a biologically superior protein with natural immune factors, including lactoferrin and immunoglobulins. Milk-derived whey protein has been shown to:

● boost immune function

● improve liver function

● speed wound healing

● aid muscle growth (Body builders have long known about the muscle-building benefits of whey)

● promote healing of bones, skin, cartilage and muscle

In cancer medicine it has been found that whey offers "considerable protection to the host" over that of other types of protein including soy, especially during chemotherapy and radiation. At low concentrations, whey inhibits the growth of breast cancer cells. Whey also protects cellular glutathione (a body-produced antioxidant) in normal cells during radiation. This effect is not seen with other proteins.

Because the milk-sugar portion is removed, whey is suitable for people who are lactose intolerant. The Super Shake made with whey provides a high quality protein, high nutrient, low carbohydrate meal replacement or between-meal snack.

NOTE: NOT ALL WHEY PROTEINS ARE CREATED EQUAL! Many whey powders contain the



"isolate" form only, but immune benefits of whey are found in the Whole Whey Protein Concentrate (WPC). The brands I recommend are specially processed to preserve all of these important nutritive factors.

Flax Seed Oil: The importance and benefit of Omega-3 fatty acids (Flax and fish oil are the

primary sources) cannot be overstated. The American diet is grossly deficient in Omega-3 fatty acids (Which are Essential Fatty Acids, or EFA's). Deficiencies of Omega-3 fatty acids contribute to subtle body-wide inflammation which in turn is associated with over 60 known diseases including heart disease, stroke, arthritis, allergies, asthma, cancer, overweight and obesity, autoimmune disease, neurological disease, psoriasis, eczema, high blood pressure to name only a few. Daily supplementation of Omega-3 fatty acids, derived primarily from flax and/or fish oil (salmon is a rich source) are one of the healthiest things a person can do to prevent these many EFA-deficiency associated diseases. The essential fats are SO important that the Government officially recommended in 2003 that Americans get more Omega-3 fatty acids in their diet.

L-Glutamine Powder: This amino acid is a major component of muscle tissue. It is also a major

source of energy for cells of the GI tract. It stimulates the production of Growth Hormone (GH) and decreases sugar and alcohol cravings.

Athletes use Glutamine to help build muscle (anabolic), but it can also be used by non-athletes, even the frail elderly, to help prevent muscle tissue breakdown. It is useful for rejuvenating the lining of the GI tract and can therefore assist in healing after GI surgery and in irritable bowel syndrome (IBS). Glutamine stimulates the immune system and should be used when recovering from any surgery or illness. In weight loss, it is useful for reducing alcohol and sugar cravings. Because it crosses the blood-brain barrier and acts as a ready supply of energy for the brain, it is also used in Attention Deficit Disorder (ADD/ADHD).

Maxi Fiber®: A powdered, great-tasting, easy-to-mix high fiber blend. This formula makes it easy

to add extra fiber to your diet. Maxi Fiber® is sugar-free, low calorie and low carb, and contains all seven classes of fiber. While there are many different fiber formulas available, this mix has some of the very best blend of fibers AND a great taste that makes it easy to take. This mix of fiber is known to:

● Bind intestinal toxins

● soften and bulk stools


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● Lower cholesterol

● Helps correct constipation and diarrhea

● Helps remove heavy metals and toxins

● Clear out excess bowel mucous and alleviates gas

● Deodorize, cleanse and heal the digestive tract

● Provide a feeling of satiety (food satisfaction or the "I've had enough" feeling)

[NOTE: Maxi Fiber is my own private label blend of fiber. I used to recommend KetoFiber, a similar and "best-of-class" fiber formula, but Fate can be fickle! This superior fiber product went out of production the day after version one of this ebook was released (ugh!). SO, we got to work and not only duplicated, but improved upon this already-great fiber formula. If you find another product that even comes close to Maxi Fiber, use it. I don't believe you'll find anything that tastes as good, mixes as easily, contains all seven classes of fiber and still has a whopping 7 grams of fiber per teaspoon!]

Blueberry: (and its cousin bilberry which can be taken in capsule form if preferred) is an herb which acts as a potent antioxidant and serves to strengthen and stabilize veins. It is used for: Atherosclerosis, cataracts, diabetes mellitus, neuropathy and neuralgia, retinopathy, varicose veins, and macular degeneration. Bilberry has a special affinity for the eyes and veins. It also improves skin tone because of its antioxidant and capillary-strengthening properties. Blueberry has the highest antioxidant rating of any fruit, and it is also one of the lowest in carbohydrates, making it a true "Super Food," ideal for The Super Fast Diet.

Red Alert: (or comparable formula) This great-tasting, low carb, low calorie powder has the

nutritional content of 10+ servings of fruits and vegetables in a single serving. It mixes easily in Super Shakes and provides far more phytonutrients (nutrients from fruit and veggies) than you could possibly obtain by eating produce all day long!

THE BOTTOM LINE on Super-Shakes: these wonderful, health-enhancing drinks supply the body with all necessary protein and Essential Fatty Acids, plus contribute fiber and plant nutrients (phytonutrients) to the daily intake, all with a minimum of calories and carbohydrates. The high protein/ low carbohydrate ratio of these shakes stimulates metabolism and fat-burning hormones


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while providing a delicious meal replacement. The nutrient content of the Super Shake is so high that a person could live on them alone until normal weight is achieved. (At that point, additional calories need to be added to prevent further weight loss). Super Shakes provide more complete nutrition than even the healthiest of meals.

What Exactly is a Super Shake?

A "Super Shake" is a great-tasting meal replacement that you mix in your blender or shaker cup. These are not pre-mixed formulas (though we're working on making something like this because it will ultimately be easier to use). The exact nutritional contents will vary depending on the ingredients you use, but your Super Shake will look something like this:

Food Amount Calories Protein Carbohydrates FiberProtein Powder 1 scoop 80-120* 16-25* 0-50* 0-2*Fiber Formula 1 scoop 30* 0 3-7* 3-7*

Blueberries 1 TBS. 9 0 2 .5Flax oil 1 tsp. 38 0 0 0

TOTAL 167* 16-25* 3 ->7* 3.5 -7.5

NOTES: * varies by

product

* for Super Fasting, choose a protein with less than 4 grams of

carbs per serving

* varies with different fiber

formulas. Read labels.

The Scoop on Protein Powder: For Super Shakes, the preferred protein powders will have 16-25 grams of protein (no more than 25g per serving) and 0-4 carbs (lower is better). Fiber formulas should have the most fiber with the lowest carb

content. I haven't found one to "fill the bill" so I developed my own Maxi Fiber. You will want to use this or something comparable.

Super Shakes can be made in a blender with ice for a real "milkshake" consistency or in a "shaker cup" for a quicker and easier version. The shaker cup version is more convenient for work and travel. Very Berry Pudding is another way to enjoy the Super Shake ingredients. Follow these links for the recipes and instructions.

Secret #2 of The Super Fast Diet: Nutritional Supplements

Obtaining adequate daily vitamins, minerals and trace minerals from food alone is difficult if not impossible because most of our food today is processed and depleted of essential nutrients. For those who have deep-seated nutritional deficiencies (all overweight people fall into this group), "replenishing" amounts of nutrients are impossible to obtain from food sources without consuming



excess calories. Fortunately, the nutrient deficiencies that lead to overweight can be restored by taking optimal doses of nutritional supplements. Corrective nutritional supplementation is Secret # 2 of The Super Fast Diet.

Vitamins: What You Should be Taking, and Why

Super Fast Basic "Required" Supplements

1.) Basic Daily "Multiple" to provide optimal doses of all vitamins, minerals and trace minerals. This will be approximately 9 capsules total for your daily multiple vitamin/mineral formula. If you take separate formulas you will probably be taking at least four different supplements including I.) B complex vitamins II.) high-potency antioxidants (A, C, E, selenium, bioflavonoids), III.) Bone nutrients including calcium / magnesium & minerals, esp. chromium, vanadium, zinc, and vitamin D and IV.) A general multiple to make up the additional vitamins and minerals as listed. Maxi Multis contain optimal levels of all vitamins, minerals and trace minerals and can be taken as a single formula to cover this requirement.

2.) Max EPA (fish oil high in Omega-3 fatty acids). Alternatively, you can use Cod Liver Oil, especially in the Winter months.

3.) Super Shakes (see below)

Super Shake Ingredients

Flax oil: liquid (for Super Shakes). Organic, high lignan flax oil is preferred. This provides Omega-3

Essential Fatty Acids.

Whey protein powder (with isolated and whole protein concentrates, with 16-25 grams of protein

per serving and no more than 4 grams of carbs and 80-120 calories per serving)

AND/OR (alternating meals)

Maxi Fiber

You can find many of these supplements (except Maxi Multi's and Maxi Fiber) in your local health food store OR, to make things easier, find a complete selection of Super Fast nutritional



supplements and products here: Super-Fast Resources

Here are the foods you will want to have on hand for your month of Super-Fasting. If any of these foods are disagreeable to you (allergy, don't like the taste, don't eat because you're a vegetarian, etc.), just skip them. You will have enough flexibility to pick and choose your meals and menus.

Have any or all of these foods on hand:

● eggs (Omega eggs are preferred. These are available in your regular grocery store).

● cheese (brie, cheddar, jack) or ANY hard cheese with no more than 1 gram of carbs per 1 oz. NO processed cheese.

● butter (REAL butter, not margarine)

● mayonnaise

● salmon (canned, fresh, or frozen. "Wild" Pacific has more Omega-3's and less toxins than farm-raised or Atlantic salmon)

● tuna

● sardines

● shrimp

● beef (any cuts you like, even hamburger!)

● hot dogs (Kosher or "all beef," no grain additives or extenders)

● alfredo sauce ("Four Brothers, Bertolli and Classico brands are good. Read labels. Look for a sauce with no more than 3 to 4 grams of carbs per 1/4 cup)

● cauliflower (fresh heads are best. Get this even if you don't think you like it! You've got to try "cauli mashed potatoes" and "cauli rice." Even people who don't like cauliflower usually love these two "tricks"!)

● salad greens (any lettuce except iceberg; spinach, too)



● frozen berries (blueberries, strawberries or mixed raspberry, blackberry, etc. Be SURE to get unsugared varieties)

● frozen green beans (french cut works best)

● fresh or frozen broccoli

● fresh or frozen green or mixed color peppers

● mushrooms

● onions and garlic

● celery

● walnuts

● coconut oil (you can find this in some health food stores or refer to the Super Fast Resource section)

● coconut milk (oriental/thai section of your grocery store; no more than 2 grams per 1/2 cup SO.. don't get the "reduced fat" version!)

● whipping cream and/or half & half

● soy flour

● pork rinds / cracklins / chicharones

● sugar free jello

● sweetener (saccharine or Splenda) or stevia

Spices and "extras":

● 1-2 lemons



● capers

● black olives

● Mrs. Dash seasoning

● sea salt

Hormone-Restoring Supplements

Remember that The Super Fast Diet alone will correct many hormone imbalances. If hormone profile results indicate a need for additional hormone support and correction, consider the following proven nutrients and herbs which help restore hormone balance. Begin by taking only one of the recommended supplements unless otherwise advised by a physician. Click on any herb or supplement for dosages and recommended use.

● For low dopamine levels: St. John's Wort

● For high cortisol levels: St. John's Wort

● For high insulin: Gymnema

● For low DHEA: DHEA

● For low epinephrine or norepinephrine: Syncholamine, St. John's Wort, DL-Phenylalanine (DLPA), L-tyrosine

● For low GABA levels: St. John's Wort

● For low serotonin levels: L-5-HTP and/or St. John's Wort (NOTE: Serotonin excess is called Serotonin Syndrome (SS) and produces violent trembling, profuse sweating, insomnia, nausea, teeth chattering, chilling, shivering, aggressiveness, over-confidence, agitation, and malignant hyperthermia. Emergency medical treatment is required, utilizing medications that neutralize or block the action of serotonin. For this reason, DO NOT TAKE L-5-HTP or St. John's Wort while taking an SSRI drug without a physician's guidance).




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● For low melatonin levels: L-5-HTP, Melatonin

● For low Growth Hormone (GH) levels: Niacin (on an empty stomach)

● For low thyroid levels: Thyroid Cytotropin, BMR Complex and/or DHEA. For moderate or severe thyroid deficiencies, prescription thyroid hormone (preferably the natural for such as Armour thyroid) may be needed.

OPTIONAL Weight-loss Supplements

IN addition to the "required" supplements (those necessary to restore Deep Nutrition), certain other nutrients have been found to aid weight loss. Although many supplements are marketed for this purpose, I mention only those that have a solid level of research behind them. Adding any or all of these supplements to your program might further accelerate weight loss. (You will need internet connection to view the additional supplement details).

● CoQ10: 50-100mg (take 100-400mg per day if you have ANY known heart condition, high

blood pressure or more than 40 pounds to lose). CoQ10 is a "must" if you are taking a statin drug for high cholesterol. Statins deplete CoQ10 and low CoQ10 levels can cause congestive heart failure.

● CLA (Conjugated Linoleic Acid) is a naturally-occurring component in beef and milk. CLA

has been shown to decrease body fat while increasing lean muscle tissue. Hence, it is useful for both weight loss and weight gain (muscle gaining) programs. Studies also show that CLA improves immunity and helps prevent atherosclerosis and breast cancer.

● Acetyl-L-Carnitine (ALC), a derivative of the amino acid L-carnitine, is a vitamin-like

compound that transports fatty acids ("fuel") into cells. It has been approved in Europe as a "drug" to treat heart and neurological disease. It also acts as a powerful antioxidant in the brain. The acetyl form of L-carnitine (ALC) was found to be substantially more active than L-carnitine in brain cells.

● Alpha Lipoic Acid (ALA) improves mitochondrial function (the "energy producing units" of

the cell) and works well in combination with CoQ10 and Acetyl-l-Carnitine to enhance

energy production. Lipoic acid is also involved in the conversion of carbohydrates to energy. ALA also chelates free iron from the forebrain, thereby protecting against free



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radical-induced brain aging.

OPTIONAL "As Indicated" Supplements

Include any of the following supplements as needed based on your symptoms, medical history (such as high cholesterol) and weight loss goals.

● For Skin Rejuvenation: Grape seed extract: 100mg, 3 times per day with meals; Rejuvenex cream morning and night (topically!)

● High Cholesterol: Flush-free niacin: 1 cap, 3 times per between meals to start. Increase to 2 caps, 3 times per day after two weeks. Niacin taken on an empty stomach also increases Growth Hormone, a fat-burning hormone. Your physician should monitor your cholesterol and liver function tests while you are taking niacin or ANY cholesterol-lowering drug.

● Sluggish metabolism or fatigue: Syncholamine: 2-3 caps, 2 times per day, before breakfast and mid-afternoon. (Do not take if you have high blood pressure). Acetyl-L-carnitine: 1 cap, 1 to 3 times per day between meals.

● Sleeping difficulties or insomnia: melatonin, 3 mg at bedtime.

● Indigestion, allergies, or constipation: Similase: 2 caps, 3 times per day with meals.

● Ongoing hunger (especially craving for carbohydrate foods), depression, or sleep difficulty: L-5-HTP (100mg): 1 cap, 3 times per day; increase to 2 caps, 3 times per day if weight loss is under 1 pound per week. DO NOT TAKE L-5-HTP in addition to any SSRI drug [Fluoxetine (Prozac®), Paroxetine (Paxil®), Sertraline (Zoloft®)] unless you are under a physician's guidance. "Serotonin Syndrome" (dangerously high levels of serotonin) can result. L-5-HTP restores serotonin levels to normal, unlike SSRI drugs which can further deplete serotonin levels. If you are on one of these drugs, L-5-HTP is almost certainly a preferred option for increasing serotonin levels, but again, this should be done with a physician's guidance.

You will also need:

● bathroom scale


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● tape measure

● ketone test strips (also called ketostixs or lipolysis test strips, available in your local pharmacy, usually in the diabetic or low carb section)

In the kitchen:

● blender

● measuring cups/spoons

● kitchen scale

Back from Shopping Yet?

You can find many of these supplements (except Maxi Multi's and Maxi Fiber) in your local health

food store OR, to make things easier, visit the Super Fast Diet Resource section here. A well-stocked kitchen and larder will make your month of Super Fasting much easier and more enjoyable. DO NOT neglect your supplements! Remember, one of the biggest causes of overeating and overweight is cellular starvation. We are going to make sure all 23 trillion cells of your body are happily well-fed by supplying the appropriate nutrients that are missing even from a "good diet" because of modern food processing. Once your 23 trillion cells are well-nourished, you will find that your hunger AND many physical disease symptoms simply go away --- without drugs and without further treatment.

As You Begin The Super Fast Diet

Here are the medical and health measurements to take VERY early-on:

1.) Blood work / chemistry screen. Inexpensive, usually covered by insurance, mandatory for good health (annually) AND will help you monitor your progress. Please get this done as soon as possible. See my recommendations in this chapter, then call your doctor and ask for lab orders. Tell him/her you are starting on a health-promoting weight loss program, you want to be monitored, and you want some blood work done at the start so he/she can chart your progress. (They will like being included in your health plans, trust me. AND, if your local doc orders the blood tests, they will probably be covered by your insurance or Medicare). Print and take chapter eleven to your doctor to help him/her know how and why to monitor your diet. Your local doc should appreciate being



included and informed and will very likely be cooperative and friendly about ordering these blood tests for you and monitoring your progress.

Get your blood drawn "eight hours fasting," meaning don't eat for 8 hours before the blood-draw (water is OK). This is easy. Schedule your blood draw for the morning, and wait to have your metabolism-boosting shake until AFTER your blood is drawn. You're overweight, right? You won't blow away!

2.) Doctor's permission: I have to say it, to CM*A. (Cover my *backside). You are not supposed to do ANYTHING new without your doctor's permission and medical clearance. If you have not had a complete physical exam within the last year, call and get yourself scheduled for one. Be sure to ask if it is OK to start a diet and exercise program. The truth? Unless you have known heart disease or a serious illness, are taking medications for heart problems or high blood pressure or are more than 40+ pounds overweight, it is riskier to wait than to begin. But get scheduled for a physical anyway --- to document and track your improvement AND to keep us both out of hot water!

3.) Weight / measurements / B.P.: The day you begin:

I.) Weight: weigh yourself on a home scale (in the morning upon arising, naked, before eating). Write it down. Weigh yourself EVERY MORNING at the same time, same scale, same conditions (naked, etc.) Write it down. Even if your scale is "off" from your doctors scale, it will still tell "relative" weight lost. In other words, even if it weighs too heavy or light, it will still tell degree of "up" or "down."

II.) Measurements: bust (widest part); waist (widest part); hips (1. high --- widest part, and 2. low --- right over your "cheeks," widest part --- two measurements). "Extras" upper arm (widest part) and thigh (widest part). This will be done once per week. A small spiral-bound notebook is good for keeping these records.

III.) Blood pressure: take once per week. If you don't own a cuff, get one. They cost $20-$30 for a digital arm cuff (finger cuffs are unreliable). This is a good investment. If you have a low to normal B.P., you can skip this purchase (120/80 or less), but you will still need to monitor occasionally so figure out how you are going to do this. If your BP is higher than 120/80, then DEFINITELY invest in a cuff. This is money well-spent.

4.) Picture: get someone to take a picture or set your camera up on "self-timer" and take your own --- whatever. How will anyone appreciate how much better you look 1 month from now if we don't



get a picture at the start? How can I make you famous if I don't have "before" and "after" pics? Disposable cameras can be had for cheap at your local grocery store. Recruit a husband / wife / significant other / friend to take some pics. Best in your bathing suit (two piece) or undies. Full-front, side, back. Show me what you've got! (Trust me, you won't mind sharing "before" pics once your "after" pics look great!) This picture will be your treasure for several reasons. One, when you are slim you can look back on your fat picture. This will help you remember how you looked and felt when you were fat, and strengthen your resolve to maintain your new figure. Two, anyone who sends me "before" and "after" pictures with a brief testimonial and permission to share them with others will receive a refund on The Super Fast Diet purchase price AND a special gift from me.

Make Your List and Check It Twice

Like Santa Claus, go "make your list and check it twice." Recipes, menus and full instructions on how to put these pieces together follow in Chapter Six.

Get Ready, Get Set....

Blood Chemistry Panel

Test Related to:

GlucoseTriglyceride

Diabetes

BUNCreatinineBUN/Creatinine RatioPotassiumSodiumChloridePhosphorus

Kidney FunctionHypertensionRenal Disease

Alkaline PhosphataseCalcium

Bone Function

GGTSGOTSGTPTotal BilirubinTotal Protein

Liver Function

AlbuminGlobulinA/G Ratio

Nutritional Status



CholesterolTriglycerideLDL CholesterolHDL CholesterolVLDL CholesterolTotal Cholesterol : HDL RatioPercent HDL Cholesterol

Coronary RiskCardiovascularDisease Risk

Serum Ferritin Iron Status

hs-CRP Cardiovascular Disease Risk

If you have medical questions or concerns, contact your physician.

CBC - Complete Blood Count

WBC - White Blood Count Infection / Lowered Immune System

RBC - Red Blood Count Anemia

MCV - Mean Corpuscular VolumeMCH - Mean Corpuscular HemoglobinMCHC - Mean Corpuscular Hemoglobin ConcentrationRDW - Random Distribution Width

Red Blood Cell Index

Platelet Count Coagulation (clotting)

NeutrophilsLymphocytesMonocytesEosinophilsBasophils

Infection

The CBC is a complex test and requires physician diagnosis for any specific conditions. If you have abnormal values, we recommend following up with

your physician.

Chapter Five Summary

1.) "Super Shakes," a core part of The Super Fast Diet, offer complete, balanced and satisfying macronutrient nutrition with minimal calories.

2.) Nutritional supplementations are necessary in order to restore "deep nutrition" and reverse the nutrient deficiencies and hormone changes seen in overweight. These optimal levels are virtually impossible to obtain from food alone because of current agricultural practices and food processing which removes many nutrients. [NOTE: You can find most of these supplements



(except Maxi Multi and Maxi Fiber) in your local health food store OR visit the Super Fast Diet Resource Center here].

3.) Optimal levels of vitamins and minerals, not minimal levels, are needed to restore health and "deep nutrition."

4.) A physical exam and blood work is highly recommended if you have more than 40 pounds to lose or are taking medication for any reason.

5.) Monitoring your own weight and measurements will allow you to verify your progress.

6.) Blood pressure should be evaluated every week (by you) if you have high blood pressure to begin with. If you are taking blood pressure medication, the dosage will need to be decreased as you lose weight because your natural B.P. will almost certainly come down. Your doctor should guide you on how to decrease your B.P. medication.

7.) Stocking your pantry with the Super Fast Diet foods and your kitchen cabinet with the necessary implements before you begin will help ensure your success on The Super Fast Diet.


Chapter Six - Thirty Days That Will Change Your Weight for Good

Chapter 6: The Super-Fast Diet: Thirty Days That Will Change Your Weight for Good

Seeing is deceiving. It's eating that's believing. --- James Thurber

What is The Super Fast?

The Super Fast is NOT a true fast or even a "juice fast," (which shares the same liabilities with total fasting, including protein, Essential Fatty Acid and vitamin and mineral deficiencies). It is either a "protein-sparing modified fast" (PSMF) OR a very low calorie diet (VLCD) depending on how you choose to approach it. Either way, The Super Fast will be low in calories, low in carbohydrates and high in all essential nutrients including protein, Essential Fatty Acids, vitamins and minerals. In this sense, The Super Fast "looks like" a cross between a fast and a diet, with several notable differences.

How Does The Super Fast Work? The Super Fast supplies maximal nutrition with minimal calories and carbohydrates. To accomplish this, dieters consume a special Super Shake which supplies generous amounts of protein, Essential Fatty Acids and fiber with minimal calories and carbohydrates. The low carbohydrate intake stimulates fat-burning and decreases the fat-storing hormone insulin. Super Shakes are substituted for one, two or three meals per day, depending on how fast you choose to lose weight and what your other abilities and commitments to weight loss are. Highly nutritious, low calorie, low carb meals are eaten when Super Shakes are not used as a meal replacement. Nutritional supplements are used to ensure optimal intake of vitamins, minerals, trace minerals and Omega-3 fatty acids. Why Protein is a Dieter's Best Friend When it comes to weight loss, protein is a dieter's best friend. Of course, adequate protein must be consumed to prevent numerous health abnormalities, as previously discussed. Beyond correction of "deep nutrition," protein helps a dieter lose weight in at least four important ways: 1.) Protein helps maintain normal muscle mass. Muscles are one of the primary "users" of calories and body energy. Adequate protein helps maintain muscle mass while dieting which in turn helps speed weight loss (more muscle mass means more calories used). Maintenance of muscle mass also helps long-term weight maintenance for the same reason. Diets which cause muscle wasting (low protein diets) slow the utilization of calories. 2.) Protein intake produces more "satiety" (feeling of being satisfied after eating) than either

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carbohydrates or fat. 3.) Protein stimulates metabolism more than fat or protein. The "Thermic Effect of Food" (TEF, previously called Specific Dynamic Action or SDA) means that a food increases energy expenditure after it is eaten. Fats increase energy use 0-5%, carbohydrates increase energy 5-10% but proteins increase energy use 20-30% after a meal. This "high metabolic cost" means that metabolism is stimulated much more strongly by protein than by fats or carbohydrates. The TEF is used to dieting advantage on The Super Fast Diet. 4.) Amino acids are the raw materials for hormones and adequate protein nutrition helps restore fat-burning hormones to a normal level. How Fast Will You Lose?

Depending on a number of factors, including your metabolism, gender, hormone balance, degree of overweight and how carefully you follow my instructions, you can pare up to 10 years off your "effective age" and lose 20 or more pounds of fat in 30 days. The Super Fast Diet is designed to "rev up" your metabolism and get you into maximum fat-burning mode in record time. The Super Fast Diet will not only preserve muscle tissue, but also increase muscle mass, especially when combined with the "Super Fast Ten" (minutes) of daily exercise. The Super Fast Diet is also a "health rejuvenation" program because it restores deep nutrition and balances the fat regulating hormones back toward a youthful, slim level. The Bottom Line: you will lose weight fast and improve health in record time on The Super Fast Diet.

Another factor in determining how fast you will lose weight is how many meals you choose to replace with a Super Shake. For those who go "all out" and have Super Shakes for all three meals a day, weight loss will be "Super Fast."

Fast, Faster or Super Fast

In combination with daily nutritional supplementation, Super Fast Shakes provide complete essential nutrition. In other words, Super Shakes and supplements together provide complete and far more than "adequate" nutrition--- they provide an abundance of nutrition. The only thing lacking in a day or total Super Fast consumption is calories and carbohydrates. The low levels of calories and carbs combined with the high nutrient levels stimulates the utilization of stored fat for energy. So, will you lose weight fast, faster or Super Fast? That depends on the factors previously mentioned (age, gender, metabolism, degree to which you are overweight, how much you exercise, etc.). It will also depend on how many meals per day you consume as a Super Shake or equivalent. If you substitute one meal for a Super Shake, and eat two low carbohydrate meals for the remainder, you will lose weight fast. If you substitute Super Shakes for two meals and have one low carbohydrate meal,



you will lose weight faster. If you consume 3 Super Shakes in place of meals, you will lose weight and reclaim health "Super Fast."

Remember, the fastest weight loss will occur for those who give up conventional "eating" and substitute Super Shakes for all three daily meals. Although this sounds severe, hunger disappears after several days of Super Fasting, making the "shakes only" approach much easier than it sounds. Combining fast weight loss and health improvement, this level of Super Fasting is the preferred method for many. But maybe this method doesn't suit you. Some people find they do better eating one meal per day. This might be to assuage "head hunger" (the mental desire for food). It might also be that we feel a need to partake of the dinner meal with family, for social reasons if no other. Also, there may be occasional social functions that "require" us to eat. Whatever the reason, some people choose to have one meal per day and replace two daily meals with Super Shakes. Still other people find that they are comfortable replacing only one meal per day with a Super Shake. In this case, two meals will still be eaten. This will result in slower weight loss, but it will still be faster than other diets because of the restoration of "deep nutrition" that ends hunger and promotes fat-burning. Ultimately, it will be up to the dieter to decide what level of commitment, and therefore just "how fast" The Super Fast Diet will be employed. What Kinds of Meals Do I Eat If I Don't Choose To Go "Super Fast"? The meals you should choose from if you elect to go "Fast" or "Faster" instead of "Super Fast" will be low carbohydrate, high Omega-3 Fatty Acid, high nutrient meals. Sound complicated? It's not. See the chart below for general guidelines and refer to the recipe section in the back of the book. Super Shakes and pre-determined "Super Fast meals" make Super Fasting super-easy!

The Super Fast Diet



Breakfast: any one choicePLUS

Breakfast supplements:3 Maxi Multi2 Max EPA

Goal: 15-20g PR (protein), <7g CHO (carbs), <350 cals.

Super Shake OR Omelet with 2 eggs, 1 ounce cheese, 1/8 cup onion (if desired), 2 TBS. salsa (if desired) OROmelet with your choice of ingredients, such as onion, mushroom, bacon, green peppers, cheese (use nutrition tables below to figure amounts) OR3 eggs with 2 slices crisp bacon ORCheesy egg scramble (2 scrambled eggs with 1 oz shredded cheddar cheese) ORVegetable-Cheese Frittata (1 serving)

Mid morning: 1 tsp. Maxi Fiber (7 grams of low carb fiber) if not taken with morning meal.

Between meal supplements (if any) and Super Shake or Super Shake "Lite" (use "lite" if you had a regular shake at breakfast)

Lunch: any one choicePLUSLunch supplements:3 Maxi Multi2 Max EPA


Super Shake OR Tuna salad (1/2 can tuna with 1 TBS mayo. 1/8 cup celery, 1/8 cup onion), on 1 cup leaf lettuce with Creamed Broccoli Soup (1/2 cup) OREgg salad (2 eggs with 1 TBS mayo. 1/8 cup celery, 1/8 cup onion), on 2 cups leaf lettuce sprinkled with 1 oz. grated cheese OR3 ounces canned salmon, 2 cups salad greens with 2/3 cup pork rinds and 1 TBS. salad dressing or mayonnaise ORSpinach Salad OR3 ounces cooked hamburger with 1 slice onion, 1 cup leaf lettuce and 1 TBS. salad dressing or mayo ORAny Dinner Choice (below)


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Mid-afternoon: One scoop "Red Alert" if you have not included this in any of today's shakes.

Between meal supplements (if any) and Super Shake or Super Shake "Lite" (use "lite" is you had a regular shake at lunch)

Dinner: any one choicePLUS

Lunch supplements:3 Maxi Multi2 Max EPA


Super Shake OR Crisp-Fried Salmon Steak (4 ounces) with 1/2 boiled artichoke, 1 TBS. butter, 1 cup lettuce and 1 TBS. salad dressing (full fat, <1 gram carb per serving) ORShrimp Curry (or substitute other protein choice) (8 shrimp) over 1/2 cup Cauli-Rice ORShrimp or veggie alfredo (12 shrimp) with 1 cup lettuce OR3 oz beef, pork or lamb with 1 serving vegetable side dish: * green beans casserole * alfredo "greens" * cauli-tatoes ORMark's Multi-Purpose Stir-Fry (your choice of protein ingredients)

Dessert: any one choicePLUSBedtime supplements: (if any)L-5-HTP, melatonin

Between meal supplements (if any) and Super Shake or Super Shake "Lite" (use "lite" is you had a regular shake at dinner)ORSugar-free jello

FOOD & Nutrition Table

NOTES: Food Choice:

Proteins highlighted in red have a "Super Food" O-3 EFA ratio. These foods are especially healthy.

Protein Choices: Protein sources have negligible fiber







Omega eggs are available in most grocery stores. egg (1) = PR 6g, CHO 0.6g, cal 90

cheese (1 ounce; varies with type) = PR 7g, CHO 0-1g, cal 110

cottage cheese (1/2 cup) = PR 13g, CHO 5g, cal 110

Shrimp is a great calorie and carb bargain! shrimp (3 ounces or about 12 medium) = PR 17, CHO 0, cal 70

Wild Pacific salmon has a superiorO-3 ratio and is cleaner than farm-raised or Atlantic salmon

salmon (1/4 cup) = PR 12, CHO 0, cal 90

Beef has a much better O-3 content than chicken or pork. Organic, grass-fed beef is the best of all.

beef (3 ounces) = PR 22.5, CHO 0, cal 225

crab (3 ounces) = PR 12, CHO <1, cal 50

Tuna no more than once per week (if that much) due to high mercury levels. If you like tuna, eat Pacific salmon.

tuna (3 ounces or 1/2 small can) = PR 18.7, CHO 0, cal 87.5

chicken (1/2 cup boneless/skinless) = PR 21.3, CHO 0, cal 166

pork (4 ounces chop with bone; other varies w/ cut) = PR 20.3, CHO 0, cal 278

A good calorie bargain. tofu (6 ounces regular) = PR 12, CHO 4, cal 100

Whey recommendations whey (varies by brand) = PR 12-20, CHO 0-6, cal 80-200

Fruits highlighted in purple are especially high in phytonutrients Fruit Choices

NOTE: Other fruits are too high in sugar to use as part of a Super Fast Diet. Red Alert contains the nutriitional equivalent of 10 servings of organic fruits and vegetables without the sugars.

blueberries (1/8 cup) = PR 0, CHO 2.1, cal 9

blackberries, raspberries (1/8 cup) = PR 0.3, CHO 3.6, cal 17

strawberries (1/2 cup) = PR 0, CHO 5.2 , cal 23



Vegetables highlighted in green are "Super Foods" (high nutrient density). These vegetables are especially healthy.

Vegetable Choices

broccoli (1 cup raw) = PR 2.6, CHO 4.6, cal 24 fiber 2.6

Don't like "cauli"? Be sure to try the recipes for cauli-'tatoes and cauli rice

cauliflower (1 cup raw) = PR 2.0, CHO 5.2, cal 26 fiber 2.0

cabbage (1 cup raw) = PR 1.0, CHO 3.8, cal 18 fiber 1.6

spinach (1 cup raw) = PR 1.6, CHO 2.0, cal 12 fiber 1.6

mushrooms (1/2 cup) = PR 0.7, CHO 1.6, cal 9 fiber 0.4

green beans (1/2 cup) = PR trace, CHO 4.0, cal 20 fiber 1.0

leaf lettuce (1 cup) = PR 0.8, CHO 2.0, cal 10 fiber 1.0

Think you don't like "greens"? (mustard, collard, turnip). Be sure to try the "greens alfredo" recipe. You just might change your mind!

mustard greens (1 cup) = PR 1.6, CHO 2.8, cal 14 fiber 1.2

collards (1/2 cup) = PR 2.5, CHO 3.9, cal 31 fiber 0.9

turnip greens (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

asparagus (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

celery (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

cucumber (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

artichoke (1/2 cup) = PR 2.4, CHO 6.7, cal 19 fiber 1.0



Squash (zucchini & yellow) (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

Brussels sprouts (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

eggplant (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

onion (1/4 cup) = PR 0.45, CHO 3.5, cal 15 fiber 0.7

green peppers (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

garlic (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

sprouts (1/2 cup) = PR 2.4, CHO 3.0, cal 19 fiber 1.0

Fats highlighted in orange are high in Omega-3 Essential Fats and are therefore "Super Foods."

Fats and Oils

NOTE*: Coconut oil is a saturated fat and therefore does not have an Omega-3 ratio of note. However, saturated fats do not turn "trans" with heating and are preferable for high-heat frying. Coconut oil also has properties that stimulate metabolism.

butter (1 TBS.) = PR 0, CHO 0, cal 100 fiber 0

half and half (1 TBS.) = PR 0.5, CHO 1, cal 20 fiber 0

mayonnaise (1 TBS.) = PR 0, CHO 0, cal 100 fiber 0

full-fat salad dressing (Caesar, Ranch; Blue Cheese) = differs by brand; read labels

olive oil (1TBS.) = PR 0, CHO 0, cal 100 fiber 0

sour cream (1TBS.) = PR 0.5, CHO 1, cal 30 fiber 0

walnut oil (1TBS.) = PR 0, CHO 0, cal 100 fiber 0

coconut oil* (1TBS.) = PR 0, CHO 0, cal 100 fiber 0



flax oil (1TBS.) = PR 0, CHO 0, cal 100 fiber 0

other oils NOT RECOMMENDED due to unfavorable fatty acid content

Misc. Nuts and Snacks

* Incomplete protein does not count as part of daily protein total.

pork rinds (fried pork rinds) (2/3 cup) = PR 0*, CHO 0, cal 80 fiber 0

walnuts (1/8 cup) = PR 2.5, CHO 2, cal 100 fiber 1

diet jello (no calorie) = PR 0, CHO 0, cal 10 fiber 0

Snacks: diet jello (zero carb), clear broth (<1 gram carb per serving), 1 cup coffee or tea with 1 TBS. half-and-half and sweetener.If you have a hard-boiled egg, walnuts or 1 oz. cheese, you may elect to subtract the calories and carbs from your next "Super Fast mini meal." Many times, a single bite of protein and a glass of water, tea or coffee will satisfy between-meal hunger.

Seasonings: All pure herbs and spices (with no sugar or fillers added); black or red pepper, all varieties of Mrs. Dash (I think Mrs. Dash ROCKS!), prepared mustard, sea salt, Bragg liquid aminos.

Beverages: Water, tea (herbal or caffeinated), coffee (limit to 4 cups per day), Zip Fizz.

The Only One Way to Lose Weight

Your total daily intake of carbohydrates combined with daily exercise should be sufficiently low enough to put you into a metabolic state of ketosis. Ketosis is a body fat-burning state. Here's why.

In spite of the overwhelming number of diet books and methods, there is really only one way to lose weight, and that is to utilize more calories than you store. There are two dietary methods to accomplish this: decrease calories or decrease carbohydrates. With the calorie-counting method, intake must be lower than the body uses (“burns”) each day. As we have already noted, diets that are low in calories also tend to be low in essential nutrients. Nutrient deficiencies --- malnutrition --- causes the body to believe it is in "famine" and store all available calories greedily. With the



carbohydrate-counting method, intake of carbohydrates must be low enough to induce a fat-burning metabolic state called ketosis. Exercise assists either method of weight loss but alone is insufficient to cause weight loss unless it increases calorie “burn” beyond what is consumed each day.

All Weight-Loss Diets are Ultimately Ketogenic Diets

Ketosis is a desirable metabolic fat-burning state when it is "induced" (created deliberately) by diet. Limiting either carbohydrates or calories induces this state. No matter which way it is accomplished, anyone who is losing fat will have some degree of ketones --- the breakdown products of stored body fat --- in their blood and urine. “Ketosis” is a sign that body fat is being broken down and used for energy. The deeper the degree of ketosis, the faster the weight (fat) loss. A very low carbohydrate diet induces ketosis quickly and easily. A low calorie diet, if lower than the body’s daily energy needs, will also induce some degree of ketosis, but to a much lesser degree. Less ketosis means less fat burning, which is one reason that low calorie diets are much slower to take off excess weight than low carbohydrate diets. SO... your choice is to consume ONLY Super Shakes for three meals a day and lose weight Super Fast, or substitute one or two Super Shakes for one or two meals per day, making the other meals eaten low in carbohydrates and high in nutrients and Essential Fats. The recipe section at the end of this book includes rich, delicious recipes that automatically fill this requirement. Summary of The Super Fast Diet Daily Food Intake Goals Here are your daily targets for food intake. Notice that this pattern supplies a full complement of protein and Essential Fatty Acids, vitamins, minerals and trace minerals but is low in calories and carbohydrates. In other words, we are seeking to get the maximal nutrition from the minimal calorie intake. This is how The Super Fast stimulates metabolism and fat-burning, allowing weight loss that is "faster than fasting" while restoring nutrient levels and health. 1.) Daily Protein intake: for women: 50-60 grams per day* for men: 60-70 grams per day*

* A more precise protein calculation can be found here [NOTE1: protein intake is kept at a maximum of 22 grams per meal. Above 22 grams at one time, the excess protein is more readily converted to glucose. This protein to glucose conversion can stimulate insulin release which in turn blocks fat-burning and promotes storage of calories as body fat].

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[NOTE2: If you are hungry with three meals per day, have between-meal Super Shakes or additional low-carb "mini meals." Hunger should be met with additional high-protein foods and fat, NOT additional carbohydrates.] 2.) Daily Fat intake: not counted. The Super Fast Diet automatically ensures adequate Omega-6 fatty acid intake. Omega-3 fatty acids are supplemented in Super Shakes (as flax oil) and the use of fish oil supplements (MaxEPA). This ensures adequate overall EFA intake and balances the O-6:O-3 ratio to target levels. 3.) Daily Carbohydrate intake: total daily intake not to exceed 21 grams (for both men and women); no meal to contain more than 7 grams. Above 7 grams per meal, insulin release may be stimulated which in turn blocks fat-burning and promotes storage of calories as body fat. 4.) Daily Vitamin and Mineral intake: optimal levels of micronutrients are assured by a combination of diet and "optimal level" supplementation. 5.) Daily Calorie intake: as low as possible while obtaining all the above-listed nutritional goals. Depending on the number of Super Shakes used as meal replacement, daily intake will range:

For women: 370 to 1050 calories per day For men: 460 to 1140 calories per day

(NOTE: studies examining the effects of a Protein Sparing Modified Fast, which The Super Fast Diet is, use between 400-800 calories per day as the recommended level. Higher calorie intake on a regular basis can become a low calorie diet instead of a Super Fast Diet). 6.) Daily Fiber Intake: 15-20 grams. The recommended fiber in Super Shakes fulfills this requirement.

[NOTE: The Food and Nutrition Board of the Institute of Medicine recommends an Adequate Intake (AI) of fiber for adults:ages 19-50: 38 g/day for men and 25 g/day for women and over 50 years of age: 30 g/day for men and 21 g/day for women. The current Standard American Diet delivers 10 grams or less per day. The studies that these recommendations were based on ALSO showed that the amount of fiber intake should increase with calorie intake. The report stated that "approximately 14 g of fiber for every 1,000 calories consumed " is associated with significant reductions in the risk of coronary heart disease. In other words, the healthy amount of fiber intake is dependent on total calorie intake. According to this information, on the reduced calorie Super Fast, 20 grams of fiber per day is more than adequate. Once you return to a higher-calorie maintenance program, your fiber intake



should also increase].

A Reminder About What "They Say" Almost all of the current weight loss dogma (the dogma that isn't working for 61% of overweight Americans!) says that you should not eat less than 1,000 calories per day in spite of numerous studies to the contrary. Your stored fat represents plenty of extra calories that you can call upon for energy (3,500 calories per pound of fat, to be exact). What an overweight person needs is full and complete nutrition --- the "essential nutrients." If you are getting all of the essential nutrients from food, supplements or some combination thereof, calorie intake is irrelevant. Overweight people have "money in the bank" for calories. The benefits and safety of a Protein-Sparing Modified Fast have been well-documented. (Please see the "References" chapter). The reason "they say" that 1,000 calories is the lower safe limit is that it was previously felt that adequate nutrition could not be obtained in a lesser number of calories. The Super Fast Diet shatters this limitation by using carefully calculated Super Shakes, nutritional supplements and "mini meals" to accomplish optimal nutrition in minimal calories. Even many low-calorie diets are deficient in one or more nutrients because they have not taken the details of protein, Essential Fatty Acid and micronutrients into account.

A Day in The Life

Here is an outline for how a day in the life of a Super Fast Dieter will look.

● Upon arising (before breakfast): weight yourself, check for ketones. Once a week, take your measurements at this time. Take your "first morning" supplements now (if you are taking anything at this time. Nothing is required first morning as part of your basic Super Fast). If your blood pressure was anything over 120/80, take a blood pressure reading at this time. This is a perfect time to get in your first pint of pure water.

● Exercise (before breakfast is preferred but any time is OK): 10 minutes of your "Super Fast Ten" as determined by your Target Exercise Pulse test (TEP) in Chapter 7. If you have more than 40 pounds to lose, you may want to begin with simple, fast walking until you are in better shape.

● Breakfast: Super Shake or Super Fast meal. Take your morning supplements at this time. If



you eat only one meal per day, breakfast is the best meal to eat.

● Mid-morning: Have a "Super Shake Lite" if you have already had your Super Shake with fiber. If you are taking any "between meal" supplements, take them now. Remember to drink water!

● Lunch --- enjoy a second metabolism-boosting Super Shake or Super Meal. If you have elected to include meals, lunch is the "next best" meal to eat (breakfast is the best). Take your "with meal" supplements at this time, washed down with pure water.

● Mid-afternoon: Have a "Super Shake Lite" if you have already had your second Super Shake with fiber. Take any between-meal supplements at this time. If you want to do more than your "Super Fast Ten" minutes of exercise, this is a good time because it acts as an afternoon "pick-me-up." Another pint of pure water will help rid your body of toxins and keep you well-hydrated.

● Dinner --- enjoy another metabolism-boosting Super Shake if your are Super Fasting. Otherwise, have a very low carb Super Fast meal. Take your "with meal" supplements.

● Dessert (this should be an "Super Snack".) For males who may need an extra dose of protein to achieve daily protein target intake, this is an ideal time to have a Super Shake Lite. "Before bed" supplements may be taken at this time if your snack / dessert is within an hour of bedtime.

● Before bed: take "bedtime supplements" within an hour of bedtime. Try to get to bed a little earlier. Remember, sleep deprivation leads to hormone imbalances that contribute to overweight. Eight hours per night is right for most people.

Super Fast Health Schedule

Find an easy chart of your daily Super Fast Health Schedule (daily routine) here. I recommend that you print this Health Schedule out and put it on the refrigerator or someplace convenient for you. It will serve as a visual guide to your daily Super Fast program.

The Magic of "Super Fast Exercise"



To repeat, studies have shown that the first few minutes of brisk exercise gives a significant boost to metabolism, but this effect drops off dramatically after just a very few minutes. People who walk for 2 hours every day at a moderate pace may have good leg muscle tone, yet they often still have overweight problems and difficulty getting into ketosis. The body adapts to increased exercise levels, especially aerobic activity (mild to moderate exertion) and in short order this type of moderate activity offers little metabolic benefits. It's fine to continue such a program, especially walking or bicycling IF you are inclined to do it, but for the purposes of increasing your metabolic rate, DO NOT SKIP the Super Fast 10 minutes! This will "rev" your metabolism more than an hour of slower-paced walking. (If you are over 40 or have more than 20 pounds to lose, you will want to ask your doctor if it is OK for you to work up a good 10 minute sweat each day. Please remember, however, that not exercising is far riskier than waiting to get permission for most people). See Chapter 7: The Skinny on Exercise, for complete instructions for finding out your "Super Fast Ten" target number.

More About Super Shakes

Remember that there are only three foods that contain calories: protein, fats, and carbohydrates. Of these three, only protein and fats are an absolute requirement in the diet. The body can skip carbohydrates with absolutely no ill effects. In fact, an excess of carbs, especially refined carbs, has caused our national overweight epidemic. Fats are not to blame.

Protein is an absolute requirement in the diet. Muscles, including the heart, are all comprised of protein. The word itself means "of first importance." Too little protein in the diet results in muscle wasting. The less muscle mass one has, the less calories are required to maintain weight. Muscles are good. Eating a diet rich in protein helps preserve muscle mass. Contrary to another diet myth you've probably heard, there is no such thing as "too much protein" unless you have diseased kidneys. High protein diets do NOT cause kidney or any other kind of "damage," but too little protein surely does.

There's another special feature about this important food, and it's called "Specific Dynamic Action" (SDA for short). Approximately 20-30% of the calories from protein are used up in the body's digestive process, compared to only 5-10% for carbohydrates and 0% for fats. In other words, the body "burns" 20-30% of protein's calories in the digestive process. This isn't really a waste, because those calories from protein increase metabolism by a happy 20-30%. Your Super Shakes are not only supplying essential protein fats, protein, and fiber, they are increasing metabolic rate.



Exercise stimulates metabolism, especially the heavy breathing type that I have recommended. When combined with a Super Shake, the metabolism boost is even greater. Further, consuming protein within 20 minutes of exercise provides the protein material your muscles will use need to fuel themselves into more robust shape. The combination of fast-paced exercise and this special protein drink will give your metabolism a big boost, and this will last most of the day. You'll be burning fat at a faster clip all day long from just 10 minutes of morning exercise and your delicious Super Shake.

Sleep: Nature's Hormone Balancer

What does sleep have to do with your weight? Plenty! Scientific studies have made a definite correlation between sleep deprivation and overweight. There are different mechanisms for how sleep increases weight, but the one I've observed in myself and my medical practice may be the most important. With even a modest amount of sleep deprivation, there will be some decrease of energy and "verve" the following day. Most people have learned from experience that when they feel "low energy," eating a simple sugar or carbohydrate food gives a temporary "pick-me-up." In other words, sleep deprivation causes daytime fatigue, and people "self medicate" the fatigue with highly refined, carbohydrate-laden foods that are rapidly stored as fat.

Lack of sleep also results in hormone imbalances, including increased cortisol. (Cortisol levels are also increased by stress). Cortisol is a hormone that causes the body to pack on fat by actually assisting in fat storage. Perhaps you or someone you know has been on prednisone, a drug analog of cortisol. You've also heard horror stories about the weight gain associated with taking prednisone or cortisone, and unfortunately, these "suddenly fat" stories are true. Sleep deprivation causes this same hormone shift, and it can be almost as rapid as taking medications.

Most people need between 7 and 9 hours of sleep each night, and you can't get away with 6 hours and "make it up" by sleeping in on the weekend. Regular, consistent sleep will aid weight loss and rejuvenation. For the Activation phase and forever after, pick a bedtime (usually between 10 and 11) and stick to it. Your wake-up time is less important than the getting to bed time. Unless you are a doctor on call, most people have little good reason for not getting a good night's rest.

Do you have trouble sleeping? The Super Fast Diet and exercise you will be getting during the day will help, as will the nutrients you will be taking. If sleep is still a problem, take 200mg of L-5-HTP and 3 mg of melatonin at bedtime. Consider having another shake or perhaps a cup of hot chocolate whey.



Here are a few more tips to help you sleep:

● Keep the bedroom cool and have a nice warm blanket to curl up under. (Down comforters are light and toasty warm).

● Wear a pair of socks to bed. (warm feet will help you sleep).

● Remove noisy clocks and other devices.

● Shoo pets off the bed. A nice doggie or kitty bed at the foot of your bed on the floor is a healthier place for pets to sleep if they are in your bedroom at all.

● Don't watch the late-night news before bed. Disturbing scenes and bad news won't help rock you to sleep!

● Try a small water fountain in the bedroom. The "white noise" plus added humidity both aid sleep.

Stress Less

Exercise helps correct both depression and anxiety. Meditation, positive affirmations and visualizations --- use any or all tactics to help you feel more relaxed about life. Remember, stress increases cortisol levels and cortisol is a hormone that helps your body store fat. "Don't worry, be happy."

PURE WATER is an "Essential Nutrient"

Eight reasons to drink 64 ounces of pure water per day:

● Thirst is often perceived as hunger, and drinking sufficient water often eliminates hunger.

● Water is necessary for normal bowel function (lack of water is a common cause of constipation)

● Water is essential to urinary tract function (lack of water can cause urinary infections, kidney stones and urinary frequency)



● Normal muscle tone requires adequate body water.

● Dehydration leads to fluid retention; adequate water acts as a diuretic.

● Sufficient water is necessary to transport nutrients throughout the body.

● Elimination of toxins through the lungs, kidneys, skin and intestinal tract all depend on water.

● Skin appearance depends on sufficient body water. Dehydrated skin appears more wrinkled.

Mission: Possible

The goal of your 30 days of Super Fasting is to get into ketosis (fat-burning mode) while supplying your body with a generous amount of all essential proteins, fatty acids, vitamins, minerals and trace minerals needed to correct the malnutrition and hormone imbalances of overweight. If you stick with the foods and recipes presented in this book, you will automatically be obtaining everything your body needs to be healthy by decreasing calories and carbohydrates sufficiently to lose weight. How fast your weight loss proceeds is largely up to you.

You will be losing weight because you are in metabolic ketosis. You will be correcting over sixty metabolic abnormalities, some of which contribute to your overweight, by eating favorable Omega Ratios. You will be stimulating your metabolism so that you easily burn off more fat all day long. You will be balancing your hormones toward a more youthful direction, replenishing nutrients that may have been lacking in your system for years, and turning back the hands of time on the aging process. Best of all, the diet, exercise and supplement program that will allow you to accomplish this is easy and does not require a lot of time or "willpower." Welcome to The Super Fast Diet.

Here is a Summary of Your Thirty-Day Super Fast: 1.) Meal Replacements: Have a Super Shake for one, two or three meals per day. The more meals you replace with a Super Shake, the faster your weight loss / nutrient replenishment / hormone balance correction will be. Have an additional 1-2 "Super Shake Lite" between meals and for dessert to obtain your target daily protein. This will be 3-5 shakes for women and 4-6 shakes for men.

2.) Meals: if you elect to eat meals, make sure that each meal contains no more than 7 grams of carbohydrates and is high in Omega-3 Fatty Acids and protein. Recipes and menus which



automatically "fill this bill" can be found in the recipe section of this book.

3.) Nutritional supplements: take these daily, with and between meals according to your needs as previously determined.

4.) Exercise: 10 minutes per day (yep --- that's all!) of moderately-paced aerobics as determined by your Target Exercise Pulse (TEP). Options include: indoor rowing, bicycle, treadmill, aerobic video OR outside walking (really fast), bicycling, running --- whatever exercise allows you to obtain your TEP for 10 minutes. The best time for this exercise session is in the morning, because metabolism will be elevated for the remainder of the day. A pulse monitor is optional but makes keeping track of TEP easy while exercising. Find my recommendations for various exercise equipment here.

Remember, it takes only 10 minutes per day to REALLY boost your metabolism into high gear IF you are exercising at your TEP. These ten minutes will boost metabolism more than an hour of slower-paced workout. Is this time efficient, or what?! This is one of the BIG NEW THINGS of The Super Fast Diet. These 10 minutes will get you into ketosis more surely than hours of slower-paced activity, which means we are boosting your fat-burning metabolism by leaps and bounds! If you feel like doing more than 10 minutes, add a second 10 minute session (or more, as desired) later in the day. 5.) Sleep: 7 hours MINIMUM! Eight to nine is more realistic for the health needs of the majority. That would be: to bed by 10pm, up at 6am. If you need to get up earlier. set your bedtime accordingly. Sleep deprivation elevates cortisol, a hormone that packs on fat fast! The best way to decrease the level of this hormone, plus boost melatonin and leptin (another recently-identified fat-burning hormone), is to get adequate sleep. Get to bed NO LATER than 11 p.m. every night, earlier if you must get up earlier. If you have trouble sleeping, take heart! The Super Fast Diet aids sleep because it improves sleep-related hormone levels. The recommended melatonin and L-5-HTP also aid sleep while improving fat-burning hormone balance and restoration. 6.) Water: 8 x 8 (64 ounces) per day, as water or tea. I have 3 beautiful blue glass bottles that hold 16 ounces each (they originally came with junky sugar-sweetened tea that I threw out). I fill them each day with pure water and know that they are my daily "water requirement." Don't just guess; use something to measure your water intake. You will be losing toxins as you lose weight, and you need sufficient water to help expel this from the kidneys. Drink 64 ounces of PURE water per day. What is pure water? I moved to an area of the country where I can still pump pure water from a ground-well (lucky me, but I chose it this way and I still have my well water tested every year). Municipal water supplies, which include chlorine and fluoride, are not pure. Such water purveyors also do not test for a wide array of other possible contaminants. Buy reverse-osmosis purified water (not distilled) OR buy a filter or water purifier for your home faucet. Either way, be SURE your 64 ounces per day is fit to drink!


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7.) Monitor your progress daily:

I.) Ketostix (lipolysis test strips or "fat burning" strips available in your local pharmacy). Pass this through your urine stream AT LEAST every morning to see what degree of ketosis you are in. You WILL NOT be in ANY degree of ketosis (unless you are an undiagnosed diabetic) before you begin the diet. These sticks will tell you if you are burning fat, and to what degree, even when the scales don't move. They should become your close friends during weight loss (even closer than the scales) because they are more accurate. They will also tell you when you have eaten too many carbs and brought your weight loss/fat-burning to a halt. They will help you know what your "carbohydrate tolerance" is. Test at least every morning. Your aim is to be in moderate to large ketosis (40-80mg). There is no additional advantage to being in very large (160mg) ketosis. Record your degree of ketosis on a calendar. [Funny story, an aside: As we were preparing this book one editorial board came back to us and said that they doubted people would want to "pee on a stick." (Truly spoken by someone who has never been on a weight-loss diet!) I mentioned this to two of our good friends who were having dinner with us (both WAY computer geek-engineers who have been on both Atkins AND The Super Fast Diet. They laughed heartily and remarked about just how much they loved the sticks --- even better than the "weigh-in." This, they explained, gave them instant feed-back about whether or not they were "doing it right" (The Diet), AND they could compare notes about how to get into a deeper degree of ketosis (more fat-burning). Although I heard this complaint from an editorial board, I have never heard ANY negative complaint from a real dieter. Why? We all love feed-back! We want to see that we are burning fat, even when the scales don't move! The Ketostix are proof! Not once have I ever heard anything but delight from patients in being able to demonstrate fat-loss through other than the scales (which can temporarily "lie" due to body-water shifts.) So please, tell me what you think].

II.) Scales: weigh yourself every day, preferably first thing in the morning after you have urinated and while you are naked. Be sure to use the same scale every day. (Scales are like clocks: no two read exactly the same!).

III.) Tape measure: once per week, on the same day each week, measure your chest (at the largest diameter, over your breasts), waist, hips (over biggest part), thighs and upper arms. Record this number.

IV.) Blood pressure: if your blood pressure was higher-than-normal to begin with (anything over 120/80), monitor your blood pressure at home. Begin by taking your B.P. 3-4 times per day for several days. The best times are first morning, before and after exercise and before bed. Repeat this again for one day in another week, and every week thereafter. The Super Fast Diet lowers blood pressure safely



and often dramatically, so if you are on medication for this condition you may need to work with your doctor to decrease drug dosages. [NOTE: Do NOT attempt to decrease blood pressure medications without your doctors guidance. Some medications including beta blockers should NOT be stopped suddenly as rebound high blood pressure and fast heart rate can occur. Let your doctor help you. Be sure to print out and take Chapter 11 to your doctor].

That's it! Follow the Super Fast every day and be sure to continue reading. Chapter 8: Curing Fat Head Syndrome and Chapter 10: Lean Optimal Weight (LOW) Maintenance will help prepare you to keep the weight off once your thirty days of Super Fasting are completed.

Chapter Six Summary

1.) Decide how fast you want to lose weight: fast, faster or Super Fast.

2.) Substitute Super Shakes --- a complete and balanced low calorie, low carbohydrate meal replacement --- for one, two or all three meals per day. Have an additional 1-3 servings of protein ("Super Shake Lite" made without fiber) to achieve your protein target for the day. (Women: 50-60 grams, men 60-70 grams of protein per day). Remember, if you are hungry after this amount of protein, EAT MORE PROTEIN and fat, NOT carbohydrate. Additional protein "mini meals" or Super Shakes will not slow your weight loss progress noticeably.

3.) If you eat one or two meals, they should be low in carbohydrates and high in protein and Essential Fatty Acids and nutrients (vitamins and minerals). The above-listed menu suggestions plus recipes at the end of this book fulfill the requirements of "Super Fast meals" automatically.

4.) In addition to Super Shakes and meals (if chosen), optimal nutritional supplementation helps replenish the "deep nutrition" lost in the Standard American Diet and during weight-loss dieting.

6.) Additional supplements can and should be taken to help restore known nutritional imbalances.

7.) A daily ten minutes of Super Fast exercise, a minimum of eight hours of sleep and use of stress reduction techniques will further speed weight loss.

8.) You will be much healthier and slimmer if you adhere to The Super Fast Diet for a full 30 days, but even a few days per week, interspersed with low carbohydrate / high nutrient meals, will effect weight loss.


Chapter Seven - The Skinny on Exercise

Chapter 7: The Skinny on Exercise: Boost Fat-Burning in Only Ten Minutes a Day

Begin. The rest is easy. ---Author unknown

The Real Reason to Exercise

If you think that Super-Fast weight loss requires an hour or more of exercise every day, I have good news. In order to stimulate metabolism and burn fat faster, you will only need to perform ten minutes per day of the correct kind of exercise. Here's the skinny on exercise and weight loss.

If you've ever tried to diet before, you've probably heard that exercise is a crucial part of a successful weight-loss program. This is entirely true, but probably not for the reasons you think.

Exercise itself, especially the kind of long duration and low intensity (aerobic), does not burn enough calories to make a big impact on weight loss unless you do it all day long. Consider, for example, that walking at a moderate pace burns approximately 250 calories per hour. If you walk one hour every day or a total of seven hours for the week, you would use an additional one-half pound worth of calories per week. Over the course of an entire month, this translates to 2 additional pounds lost for 30 hours of exercise. While two extra pounds in a month is good news, thirty hours is a lot of time and dedication needed to achieve that. Many people with families and jobs have trouble making room for an hour a day, especially at first.

The good news is that this kind of time commitment is unnecessary. The primary benefit of exercise for weight loss is not the calorie burn per se but to increase metabolism. Remember, one of the main drawbacks of dieting or of eating a nutrient deficient diet is that the body believes itself to be in a "famine." Part of the self-protective mechanism in the face of famine is to decrease the body's basal metabolic rate, more commonly known as "metabolism." If the "fires" of calorie expenditure do not burn as brightly, the body conserves calories. Even a non-weight loss diet that is deficient in nutrients will cause this metabolic slow-down.

On The Super Fast Diet, ALL essential nutrients are provided. The special Super Shakes, Super Soups and supplements provide such complete and superior nutrition that they actually stimulate metabolism. A large part of "metabolic slowing" is automatically corrected just by consuming the recommended Super Fast foods and meals. Still, The Super Fast Diet is low in calories and carbohydrates which might signal famine to the body. The "Super Fast Ten" provide added "insurance" to maintain a high metabolic rate even while losing weight fast.

The "Magic of Ten"

Exercise at a slow or moderate pace has a small metabolism-stimulating effect. This is the reason

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some people can walk for an hour a day and still find it difficult to lose weight. Exercise at a faster pace is what ignites metabolism and encourages the body to maintain normal fat-burning even when calorie intake is low. This is the Super Fast kind of exercise you will be performing.

Studies have shown that longer exercise periods offer benefits according to the "law of diminishing returns," meaning that the first few minute of exercise give the biggest benefits but this effect drops off dramatically after 5-6 minutes. Ten minutes of the right kind of exercise, correctly performed, will burn more fat and stimulate metabolism and weight loss faster and better than an hour a day of slower aerobic exercise. People who walk for two hours every day at a moderate pace may have good leg muscle tone but are often still overweight and still find it difficult to lose weight while dieting. [NOTE: is you have already been exercising for longer periods and are inclined to continue, that's fine. Just be sure to perform the "Super Fast Ten" in addition to your other exercises].

The human body adapts to increased exercise levels, especially aerobic activity, relatively quickly. After adaptation, continued activity of the same sort produces maintenance aerobic benefit and little or no fat-burning effect. For the purpose of increasing metabolism, a faster-paced 10 minutes per day is far more beneficial. This "Super Fast Ten" increases metabolism and weight loss better than an entire hour of slower-paced aerobic activity.

Determining Your Best Target Exercise Pulse (TEP)

It is not so much the duration of exercise, but the pace of the exercise, that gives a big boost to metabolism. A five minute sprint does more to raise metabolism than a one-hour walk. SO, what you need to know is how fast you need to move in order to achieve this metabolism-raising benefit. Your personal "magic number" to achieve this will be called your Target Exercise Pulse (TEP).

Cautions and Caveats

If you are over 40 years old, have a personal history of heart disease or have more than 20 pounds to lose, you should check with your doctor and confirm that it is OK for you to work up ten minutes of sweat each day. Having said that, let me also caution you against putting off exercise until you get permission from your doctor. For most people, the risk of NOT exercising is far greater than getting started without your doctor's clearance. Here are the important medical guidelines for performing this test:

STOP THE TEST if you experience any of the following: chest pain, faintness or dizziness, stomach upset or nausea, difficulty breathing or flu-like symptoms.

CHECK WITH YOUR DOCTOR before performing this test, or perhaps have him/her perform the test with you, if you have any of the following: high blood pressure, high cholesterol, history of heart disease, are currently obese or a heavy smoker. If you aren't sure if you're obese (and you can't tell by the rolls of fat hanging off your body) use the Body Mass Index Calculator for a "reality flash."




The Pulse Test (To Determine Your Target Exercise Pulse-TEP)

The purpose of this self-test is to help determine what your optimal target exercise pulse (TEP) should be during exercise. It is more accurate than simple exercise target heart rates based on age alone because it takes into account your current level of fitness and heart function. Please take your pulse at either your wrist or carotid (neck) artery and use a watch with a sweep second hand to count.

Step 1: Resting pulse. Sit quietly for five minutes, then take your pulse. Do not talk, drink or move much during this time. Also, perform the test at least two hours away from a meal, coffee drinking or smoking. Count the number of beats for 10 seconds and multiply by 6. Your resting heart rate is ___________.

Step 2: Standing pulse. After taking your resting pulse, stand without moving for one minute (you can wiggle your toes and shift your weight, but do not walk around). Then take your pulse again. Count the number of beats for 10 seconds and multiply by 6. Your standing heart rate is ___________.

Step 3: Exercising heart rate. You will need a step 7-9" high for this test. Step up with your left foot, then your right foot. Step down with your left foot, then your right foot. Perform this for one minute and attempt to do 25-30 step-ups, no more than 30 in this one minute. The moment you finish, sit down and count your pulse. For this count, measure your pulse for 6 seconds and add a zero to the number. For example: if your 6 second pulse is 10, your one-minute heart rate would be 10+0=100. Your exercising heart rate is __________. If your heart rate went above 120 at this stage, do not proceed to subsequent steps. You have a low level of fitness and/or exercise tolerance and will need to proceed more slowly under the advice of a physician.

Step 4: If your after-exercise pulse rate is 120 or less and you feel O.K. (no shortness of breath, chest pain, faintness), immediately repeat the step test for an additional minute. Then sit down and measure your six-second pulse again. Add a zero to this number. Your two minute exercising heart rate is ________.

Step 5: If your after-exercise pulse rate is 120 or less and you feel O.K. (no shortness of breath, chest pain, faintness), immediately repeat the step test for an additional minute. Then sit down and measure your six-second pulse again. Add a zero to this number. Your three minute exercising heart rate is ________.

Step 6: Recovery pulse. As soon as you complete step five, sit down for one minute. Take your pulse after one minute of sitting. Measure your six-second pulse and add a zero to this number. Your recovery heart rate is ________.

Your age is: ______________.

Interpreting The Pulse Test Results



[NOTE: If your heart rate went to 120 with very little exertion, you are in poor condition and should not begin an exercise program without your doctors permission. If your Body Mass Index puts you in the "obese" category, you should also definitely check with your doctor before beginning the Super Fast Exercise program. You SHOULD NOT WAIT to begin the diet, however. In fact, if you are in the "obese category," you have every reason to get started today!]

Here is how to use the chart:

If you were able to complete all six levels of the Pulse Test and your pulse did not excess 120 beats per minute AND if your pulse rate fell more than 10 beats per minute after the final one minute rest, begin at Training Level 4.

If your pulse went to 120 or above in level five of the Pulse Test, begin at Training Level 3.

If your pulse went to 120 or above in level four of the Pulse Test, begin at Training Level 2.

If your pulse went to 120 or above in level three of the Pulse Test, begin at Training Level 1.

If you had to stop before level three of the pulse test, GET MEDICAL CLEARANCE before beginning the exercise portion of this program.

The Training Chart

The following chart lists your Training Exercise Pulse (TEP) for each six weeks of exercise. If you are already exercising at a higher training rate, begin from the level you are currently at, do not drop back.

Age Training Level 1

Training Level 2

Training Level 3

Training Level 4

Under 30 120 140 150 150-16030-44 110 130 140 140-15045-60 100 120 130 130-140

Over 60 100 110 120 120-130

The number listed by your age and Training level is the pulse rate you should aim for during your ten minutes of Super Fast Exercise. This target pulse rate is specific for you based on your age and fitness level.

Which Exercise?

Any exercise that allows you to achieve your Target Exercise Pulse for ten minutes will do the job! Sustained activities are usually best for this and include: walking (the pace makes the difference),



jogging, bicycling, rowing, treadmill, swimming, dancing, or "aerobics." Pick an exercise that you enjoy, that requires a minimum of equipment (unless you already own same) and is convenient. Walking or jogging is one of the best because it requires only a good pair of shoes and is portable. Having a good exercise video or stationary bike at home helps avoid the "excuse" of bad weather and also allows for variety. Working out at a gym with others can be good for motivation, but gym memberships cost money AND, if the gym is more than a quick drive or walk away, provides another excuse not to go. I recommend choosing an exercise or combination of exercises that are convenient and minimize excuses.

The "Catch 22 " of Starting an Exercise Program

If I had a nickel for every time I've heard a patient say "But I don't like to exercise!", I'd be rich. If you are not accustomed to exercising --- maybe getting off the couch to find the remote constitutes your daily "aerobics" --- then of course you won't like exercise at first. I say "at first" because after several weeks, exercise starts to "grow" on most people, even the severely obese. Here's why.

Think back to a time when someone tried to teach you a new game, perhaps a card game or chess or golf. Did you think it was great fun the first or second time you played? Probably not. You weren't good at the game --- maybe you couldn't even really remember the rules. For most people, we don't start to like something until we get good (or at least decent) at it. The same is true of exercise.

Your first time or two may feel like a chore. Maybe even the first week will leave you feeling sore and discouraged. (If you are too sore to perform the following day, you've overdone your program and should drop back a notch or try a different form of exercise). After the first week or two, you'll start to notice that you feel energized after your walk. You might see a muscle someplace that you haven't seen in years. Your daily "10" will be easier and you'll start to look forward to it. At this point, you're well on your way to an "exercise habit."

What do you do until that "habit" sets in? Remind yourself how much different you are going to look and feel in only one month. Laugh at yourself for fussing about a measly ten minutes of exercise per day. (Like, how "couch potato" is THAT???!!!) Visualize feeling more energetic, breathing easier, having better sleep, better bowel movements and starting to get compliments on your new and improved figure. And for the first two weeks, follow the Nike advice: "Just Do It."

Getting Started

It's as easy as putting on your walking or jogging shoes and getting out the door! Take your pulse when you begin. Increase your pace until you have achieved your Target Exercise Pulse. Maintain your activity at this pulse rate for 10 minutes. Spend an additional two or three minutes at a slow pace to allow your heart rate to come back down. Here are some additional exercise tips:

1.) To count pulse: use a watch with a sweep second hand. Take your pulse several times during exercise until you achieve your target pulse rate. Notice the level of exertion you are feeling. After a few days, you can use your level of exertion as a guide to your target pulse and you won't need to take your pulse as often. The first few sessions, monitor your pulse to ensure that you are at target



but don't be compulsive about your pulse! Try to remain walking or performing your activity while monitoring your pulse. If you stop to take your pulse, your pulse will slow down!

Alternatively, you could purchase a pulse rate monitor. This handy little gizmo straps around your chest and sends a signal to a wrist-watch device on your arm. Some can even be programmed to beep when you are lower or higher than your target heart rate. There are many brands of this type of heart rate monitor, but quality varies. I have recommendations for various exercise equipment and accessories in my resource pages.

2.) If You Can't Perform 10 Minutes All at Once: Many people who are unaccustomed to exercise cannot perform 10 minutes of continuous exercise at their TEP. No problem! Break up your activity into "chunks" in one of the following ways:

I. Interval training (my personal favorite): I walk for a few minutes, then jog until I reach my TEP. I stay at the TEP for 1-2 minutes or as long as I can. Then resume walking. In a few more minutes, jog or sprint again and do another 1-2 minutes at TEP. Repeat until you have completed 10 minutes at TEP. If you are bicycling or using any other exercise equipment, the theory is the same. Go at an average pace, then "pick up the pace" and hold your TEP for a minute or more. Slow down / speedup / repeat until you've logged 10 minutes.

Obviously, this method takes more than 10 minutes total to complete. However, in a few short weeks you will find that you are conditioned enough to simply perform the 10 minutes straight without a slow interval. This method is especially good for those who are really out of condition or who have not exercised in more than a couple of months.

II. "Double Interval" training: Five minutes in the morning, five minutes later in the day still adds up to 10 minutes. Remember, the most benefit occurs in the first 5-6 minutes, so performing two, five-minute sessions should actually incur the most benefit in terms of metabolism.

3.) "Warming Up": although "everyone says" that you should warm up with stretching before beginning, studies have shown that such a warm up actually decreases muscle flexibility and may of itself cause muscle strain or injury. In order to increase flexibility and reduce the possibility of strain, it is best to perform stretching exercises after your aerobics or at another time of day. Stretching in the morning or evening is particularly useful.

4.) Go At Your Own Pace: While it is true that exercising too slowly (below your TEP) does not have the same metabolic benefit as 10 minutes at target, it is also true that you may not yet be fit enough to keep up a targeted pace. If you feel uncomfortable, short of breath (not just breathing harder, which you WILL be doing!), nauseous, faint or dizzy, stop exercising. If the symptoms are severe, sit down, but if they are mild, slow down but do not stop completely. Move around a bit to keep circulation going. Listen to your body. You should feel like you are getting a good, vigorous ten minute workout. It should not, however, be painful.





The Best Time to Exercise

The true best time to exercise is whenever you will do it! If you prefer to get it out of the way in the morning, then that's the best time. From a metabolism standpoint, morning is the best because it increases metabolism for the entire day and "wakes" the sleep-mode metabolism, shifting it up into high gear. From a psychological standpoint, morning is also better for many people because it ensures completion. It is easier to "skip" exercise after a busy day of work, telling yourself you're too tired. When you complete your 10 minutes in the morning, you're done for the day. Studies have shown that people who exercise in the morning are more consistent with their daily exercise routine, perhaps because later-in-the-day "business" is less likely to intervene.

Having said all that, if you find that 10 minutes after work is best for your schedule or just happens to be a convenient time for you, exercise then instead. Many people find that exercising after work helps shift their mind out of "work" mode and is actually a good way to relax and "unwind." The metabolic benefit of the Super-Fast Ten last about 24 hours, so even exercise performed later in the day, as long as it is done consistently, will help keep metabolism brisk.

How Often to Exercise

For fastest weight loss and because the metabolism benefits of exercise last for approximately 24 hours, it is best to exercise every day. Actually, I recommend six days per week, taking one day off each week. Your "day off" can be a weekend OR use that one day off for any day when circumstances absolutely prevent you from working it in. (Hey, "stuff happens".)

When NOT to Exercise

If you have a serious cold, flu or other illness, take the day(s) off. Pushing through illness to exercise might confer some metabolic benefit, but this will be offset by the delay of your recuperation time. Don't try to exercise when you feel lousy.

If your knee hurts after jogging, DON'T STOP EXERCISING. Instead, switch to a different exercise. Maybe running hurts but riding a bicycle is OK. Well then, ride a bike for a while until your knee feels better. Or, alternate your riding and walking/running days.

In summary, don't use every little "I don't feel like it" excuse to skip your exercise. Exercise is a proven antidote for mild to moderate depression, fatigue, insomnia, minor aches and pains and stress. Feeling tired after work is not an excuse to skip exercise. Have a sore body part is not a reason to skip exercise, especially if an alternate exercise feels O.K. Having a hacking cough and a mild fever are a reason to take a day or two off. After taking time off for an illness, resume exercise at a lower pace, perhaps not even thinking about heart rate for a day or two but getting back to it by doing some gentle walking. Be sensible and use your good sense.



What About Other Types of Exercise?

All types of exercise have benefits. For the purpose of Super Fast weight loss, the "Super Fast Ten" outlined in this chapter is the most important exercise for you to perform. These ten minutes a day are your minimum daily requirement for fast, healthy weight loss and vigorous metabolism. BUT, if you are willing to commit to more than ten minutes a day, stretching/flexibility and weight training exercises --- in fact, anything that gets you moving --- is certainly worthwhile. Adding more aerobics at TEP is best for metabolism-boosting, but even a slower paced exercise will aid weight loss and help tone muscles as your weight comes down.

The human body is designed for movement. In fact, the body depends on movement. Consider the three main forms of exercise and the many functions that each serves:

Aerobic exercise: activity which elevates the heart rate above its resting normal rate. Such activities include walking, running, bicycling, swimming, rowing, dancing --- anything that makes your heart beat faster. Benefits: Aerobic activity strengthens the heart, improves lung function, builds stronger bones, improves circulation and oxygenation to the tissues, moves the lymphatic fluid through the body, normalizes hormone function (male and female hormones, adrenal, thyroid, and pancreas) and elevates mood. It is the single most important type of activity for preventing heart disease and cancer. NOTE: most people who exercise aerobically go at too slow a pace to increase metabolism and improve heart function. The "Super Fast Ten", which gradually pushes heart rate higher as exercise ability increases, has proven more beneficial than slower "aerobics."

Flexibility exercise: activity which takes the muscles, joints and spine through a range of movement. Such activity includes stretching, yoga, tai chi, ballet. Benefits: Flexibility exercises help keep the spine and joints limber and improves balance and coordination.

Weight training: activity which develops (strengthens) and shapes muscles. This includes lifting weights, calisthenics, resistance training and some forms of pilates. Benefits: Weight training helps to define and strengthen various muscle groups and build strength.

There is an “overlap” of benefits from the various types of activity. For example: vigorous weight training elevates the heart rate and has aerobic benefit. Yoga and other flexibility activities often have aerobic benefit as well. Many types of aerobic activity, such as walking, develop muscle strength and have some of the muscle-building benefits of weight training.

Again, the more exercise you are willing to do on a regular basis, the faster and better your results will be. If you do nothing else, your Super Fast Ten should be performed daily. Everything else you choose to add will make the diet work even faster and better.

The Best Way To Do MORE Than The Super Fast Ten

If you choose to add additional exercise to your program, it is better to add smaller, consistent



amount of exercise than only occasional, big blasts. For example, if you add additional walking, it is best to do 15 minutes three times per week than an additional hour once per week. Not that the additional hour isn't helpful, but because of the 24-hour "afterburn" (metabolic effect) from exercise, spreading that walking out will have a bigger benefit for the same time commitment.

Also, if you are seriously out of shape, smaller but consistently performed additional exercise every day or every other day is safer for your heart and cardiovascular system. You might not be physically fit enough to walk at a brisk pace for an hour if the most you normally do is ten minutes and you're exhausted. Your stamina will increase as you remain consistent. Be sure if you elect to do a much longer session than you are used to that you are physically prepared for it. If in doubt, use how you feel and your pulse rate to help you know when you've had enough.

Recommended Resources

I'm certainly not an "athlete" in the professional sense of the word, but I have had my share of workout experiences. Before I started medical school, I bicycled across the USA and then through much of Europe with a partner. We were on the road for 8 months, covering an average of 70 miles per day. We carried all of our belongings on our bikes (My bike weighed in at 113 pounds packed, not counting me). I am a skier (downhill and cross-country), snowshoer, scuba diver, and dancer. I ran several marathons (that's 26.2 miles) while in medical school. I have also trained with weights (and still do), used a number of exercise videos, belonged to gyms, done plain ol' calisthenics and sampled a wide array of exercise equipment.

My point? I have some experience with various forms of exercise and equipment. If you are a technical mountain climber or triathlete, you're out of my league. For the "average" athlete (no offense here, I'm "average" as an athlete myself), I offer my recommendations. Through all this trial and error, I have found certain exercises, exercise videos, exercise equipment and training techniques to be among the best. I offer these to you in the Exercise Resources section of the endnotes. I believe these recommendations will save you time, money and prevent disappointment.

Chapter Seven Summary:

1.) Ten minutes of exercise performed at the correct pace --- your Target Exercise Pulse (TEP) --- will do more for metabolism and weight loss than 60 minutes of exercise performed at a slower pace.

2.) Use the simple "pulse test" to determine your TEP and tell when your exercise is producing maximal fat-burning, metabolism boosting effects. The TEP is specific for you based on your age and fitness level.

3.) Ten minutes per day of exercise, performed at your personal TEP, is your daily minimum requirement for exercise. If you only do one exercise, The Super Fast Ten should be the one.

4.) If you choose, add additional exercise such as weight training, stretching or more aerobic activity




in addition to your Super Fast Ten per day.

5.) The best time to exercise is whatever time is best for you --- and whatever time of day you will do consistently. All other things being equal, morning exercise may have some additional benefit, increasing metabolism and ensuring that fat-burning is accelerated for the whole day. Consistency is more important than timing, however.

6.) Never exercise when you are sick and stop exercising if you feel faint, light-headed, short of breath, nauseous or have chest pain.


Chapter Eight - The Body/Mind Connection

Chapter 8: Super Fast Motivation (Curing "Fat Head Syndrome")

Habit with him was all the test of truth; "It must be right: I've done it from my youth."

---George Crabbe (1754-1832)

Is It "All In Your Head"?

Many diet "experts" maintain that overweight is caused largely by a lack of willpower (or "won't power," as it should more accurately be termed!), bad emotional habits, or both. They offer psychological tactics and techniques as the primary "cure" for overweight, usually accompanied by an old ho-hum low calorie diet. While such programs work for a few people, they fail for most. The reason? Overweight is mostly a physical imbalance, not a psychological one.

Remember, overweight is caused by both an excess of empty calories and a deficiency of essential nutrients. The human body is programmed to seek food until all nutritional requirements have been met. This "programming" is not psychological; it is buried right down at the sub-cellular level in our DNA, an evolutionary mechanism to ensure survival of the species. Without cellular "feedback" that creates a food-seeking drive until bodily needs are met, how else would we know when we were lacking something essential in the diet? Like a fuel gauge in a car, hunger tells us when we are missing something we need. The body's 23 trillion cells know nothing about "willpower"; they simply seek their nutritional requirements and will continue to do so until those needs are met. This biological urge for survival supersedes willpower, and it is one of the reasons that most diets fail in either the long-run or the short-run: biological drives for complete nutrition beat out willpower.

Further, overweight people are some of the strongest-willed people I know. How else could a person attempt yet another weight loss diet after repeated failures without willpower? How else could a person allow themselves to feel hungry or deprived without willpower? How could someone exercise, sometimes to the point of exhaustion, in an attempt to lose weight if they lacked willpower? Willpower and "head stuff" are NOT the primary cause of overweight for the vast majority of people. The nutrient deficiencies of the Standard American Diet (the diet that makes us fat), and the "cures" (weight loss diets that also lack one or more essential nutrients) are the real causes of the New American Epidemic, not lack of willpower.

The Real Nature of "Head Stuff"

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Remember, overweight is caused by malnutrition --- an excess of empty calories and a deficiency of nutrients. Who can fault a starving person for feeling hungry and therefore eating when the opportunity arises? "Head stuff" (emotional factors) are not the biggest cause of overweight, or even a major cause of overweight for most people contrary to what many "experts" contend. However, after years of starvation diets and resulting hormone and other physical imbalances that lead to overweight, "head stuff" becomes a secondary factor. This means that emotional factors still play a role in long-term weight-loss success. I call these learned behaviors that slow our weight loss progress the "Fat Head Syndrome," because when the body is completely satisfied nutritionally, remaining problems really are "head stuff."

The Cure for "Head Stuff" Begins with Diet

Have you ever finished a big meal feeling "stuffed" and yet still eager for desert? Why would someone whose stomach was full to the point of misery still crave food? You should know the answer by now: nutritional deficiencies. Just because a meal contains a lot of food does not mean that it contains an adequate amount of nutrients. The sheer amount of food cannot compensate for the quality and nutritional content of food. Remember, the cells need what they need, and they most likely didn't receive those requirements even with a belly-busting meal. We can be stuffed from a meal and still crave desert. It's not just "sweet tooth," it's a lack of nutrients.

From Day 1 of The Super Fast Diet, nutritional requirements will be met and long-standing nutritional deficiencies will start to be corrected. In spite of the lower calorie and carbohydrate intake of The Super Fast Diet, appetite will naturally decline. (Remember, someone who is overweight has more than enough calories to supply daily energy needs). The restoration of "deep nutrition" creates satisfaction at the cellular level which in turn creates satisfaction at the "belly level." You will surprise yourself at how satisfied you feel with far less food than you used to eat. This is because though low in calories, The Super fast Diet is high in essential nutrients.

Nine "Fat Head Symptoms" and How to Cure Them

1.) Believing that you're still hungry when you're not. Remember the famous experiment of Pavlov and his dogs? Pavlov observed that dogs salivate when fed. His experiment consisted of ringing a bell every time he fed his group of experimental dogs. After a while, Pavlov could ring the bell without offering food and the dogs would still salivate. The dogs had learned to associate the ringing bell with mealtime. Even though dogs have much less mental capacity than humans, they can be trained to make mental associations in a fashion we would call "habit." Human brains are



much bigger and more capable than the canine brain. This means that humans have a much bigger capacity for developing mental habits.

Most if not all weight-loss diets aggravate the cellular malnutrition that causes overweight in the first place. A dieter who feels hungry and breaks the diet because of strong biological cravings eventually learns the equation that diets=hunger. When a new diet is begun, the expectation of hunger creates a psychological need for food in addition to the true biological craving. Like Pavlov's dogs, dieters come to associate dieting with deprivation and hunger. After repeated attempts at various diets that actually do create physical cravings, this associate becomes quite strong.

When one starts The Super Fast, these past experiences are quickly uncovered. Like the "ring the bell without food" stage of Pavlov's experiment, most people expect to feel hungry, especially when food intake is less than ever before attempted on a diet. The strong mental habits cloud true appetite. At this point, the "hunger" is in our head, not in our cells or belly.

THE CURE: Understanding how this problem originates is 90% of the cure. Doing a "reality check" with yourself every time you think you are hungry will take care of the other 10%. Most of the time when you "check in" with yourself, you will discover that you are really not hungry, and you can elect to partake of another activity besides eating. For the rest of the time, if you find you really ARE hungry, the solution is to eat something, preferably a Super Shake, but one of your meals or a part of a meal can also be used as a snack. After being on The Super Fast for several days, you will be surprised at how little food it takes to curb your hunger.

Also, thirst is often mistaken for hunger. Drink 8 ounces of water or tea when you feel hungry and before deciding to eat a snack. Most of the time, quenching thirst will take away the perceived "hunger."

2.) "I Break for Social Events." Many people use social events and holidays as excuses to abandon their diet. The problem with this is that there is always an upcoming social event or holiday. We vow at New Years to lose weight, but Cousin Sally gets married on January 27th and of course, we must eat cake and drink champagne. Just when we're back on our diet, along comes Valentine's Day. This requires eating chocolates and when our spouse treats us to a restaurant dinner, well, we can't just eat some seared salmon and a salad --- we've got to have the rolls, mashed potatoes and dessert. Back on the diet, then along comes our birthday in March. Naturally, we must have a little cake and ice cream for this event. But right after, we're back on our diet. Oh My! Easter is here... can't stay on a diet on Easter with all the chocolate bunnies around. And of course, everyone in the family would care (yeah, right) if instead of just having roast beef and green



beans at the special Easter Sunday brunch, we didn't also have potato salad, corn bread muffins and dessert. And on, and on.

The truth is, unless you are committed to success, there will always be an "excuse" for breaking you diet. They seem to come one after the other in a never-ending flow. Unless you "take the cure" for this behavior, you are doomed to be fat forever.

THE CURE: Recognizing two important facts will help cure you from this behavior. First, you must understand that you can still partake of social and holiday events without busting your diet. Look for "allowed" foods at parties and social events, and stick to those. When someone offers you rolls, cake, candy or anything else "off limits," politely but firmly decline (See number 3, below, for more about what to do when friends and family try to trip you up). In many cases, if you don't make a big "show" of dieting, no one will notice anything except your improved figure. Most people are so into themselves and what is going on that they really don't care if you eat a dinner roll or not. I once attended a gala sit-down dinner without eating a bite, and no one noticed. I could have eaten some steak and salad, mind you, but I was committed to a Super Fast Diet day and just didn't care to partake. When my steak was served, I cut it in pieces. I participated in the conversation. I pushed pieces of steak around on my plate. I sipped my sparkling water on ice (no one can tell if you're drinking alcohol or not if you use this trick), and politely declined desert claiming I was full. And everyone at the table was so into themselves and conversation in general that my deception went unnoticed. People really don't care what you eat and what you skip as much as you think they do. And if they really care about you and your health, they won't take offense when you decline a "delicacy" they have prepared.

The second realization that cures "I break for everything" has to do with a sobering realization of how much weight you actually lose in a year. If you were to check your calendar and keep track of weight loss, counting the times you re-gained the weight because you "break for everything" and start again, you'd almost certainly find that you lost more weight last year than you even needed to. My "moment of truth" came when I looked at my calendar for the previous year and realized that I'd lost a total of 78 pounds --- far more than I actually needed to lose. The problem was that I didn't lose those pounds consecutively, I lost them sporadically, over and over again, about the same ten pounds. What this meant was that I spent a LOT of days dieting, lost a lot of weight, but didn't get to enjoy one single day back in my size seven clothes. That's a lot of work for no pay-off! When you realize how hard you may have been working to lose weight all to no avail, the "I break for everything" attitude melts away almost as fast as your weight will.

Thinks of it this way: if you "sacrifice" those few social and party treats for a few months, you'll be



back to a normal, attractive, healthy weight. At that point, occasional treats are not a "break" of your diet, they are an allowed part of your maintenance program. Instead of a "guilty treat," you'll be eating "innocent treats" in no time. Not only do the guilt-free delicacies taste better (more enjoyment due to no guilt), you'll get to experience them while wearing a slim new body!

3.) Dealing with Your Biggest Detractors: Family and Friends. When it comes to weight loss and dieting, family and friends can be our biggest detractors. The very people you'd think would be supportive are actually the ones most likely to trip you up. Don't let them. They work in ways like this:

I.) "But I Baked This Especially for You." Did mom bake your favorite pie for the holidays, even though you asked her not to because you are on a weight-loss program? A classic mom trick. If you decline a piece, she acts hurt to the bone.

THE CURE: There are several ways to deal with this. One, you could take one or two bites and assure her it's delicious. Then invite the rest of the family to help you eat this marvelous concoction, explaining that mom's fabulous cooking is not on your diet right now. The damage of this can further be offset by exercising a bit more on the days when you know such temptations will be present. Alternatively, you can decline altogether, saying, "Thanks, mom, I really appreciate this and you know I love your strawberry pie, but for my health's sake I've just got to get this weight off. I'll be able to eat your delicious pie once I'm back to a normal weight again." Then stick to your guns. Your mom, best friend or whoever is coaxing you to eat will either understand or they will get over it. In truth, you have done nothing hurtful, so don't let anyone make you feel bad for declining food that isn't on your diet.

II.) "You're Looking Too Thin These Days." This line is virtually ALWAYS spoken by someone who is overweight. You'll almost never hear it from someone of a normal weight. I believe there are three main reasons for this. One, simply put, is jealousy. The old saying, "Misery loves company" is certainly true. If you and your friend have both been fat and now you're losing weight, that difference may be most uncomfortable for them.

THE CURE: Invite your overweight friends and family to join you in your weight loss effort. You can be "weight loss buddies" and enjoy better health together. If this doesn't work, you're going to have to simply understand the cause of the criticism and ignore it. Smile to yourself and know how uncomfortable your fat friends and family members are to see you leaving the "status quo" for a healthier, happier life.



The second reason for the "you're too thin" comment is that today, with 61% of Americans overweight, many people are out of touch with what a true normal weight looks like. Even product advertisers are trying to make us feel more comfortable with out fat by using fat actors in commercials. Remember when TV ads used to feature "average" (normal weight) people? Today, much of what we see on TV looks more like the majority of the population --- overweight and out of shape. When someone is used to seeing fat people all day long, both in real life and on TV, we lose touch with what a good weight really is. THE CURE: Don't lose your resolve just because friends or family aren't in touch with desirable Body Mass Index information. You'll know if you are "too thin" by using the BMI calculator and your scale. Everything else offered to you by anyone is just opinion, not fact.

Finally, there is one thing you should be aware of so you don't look in the mirror and believe the "too thin" stories. When you first lose weight, that weight comes off your body faster in some places than in others. The face and upper body often give up excess faster than the lower body. (Ladies, I'm sorry to have to break this news to you, but most of you already know this. Those bigger breasts you've been enjoying will go away before your fat thighs and butt do. I don't know why, but that's how it goes). SO, usually for the first four to six months (depending on how much weight you have to lose), your face and upper body may indeed look gaunt. You'll notice it yourself in the mirror. You may even see some sagging of your face and notice a few wrinkles that weren't apparent before. Still, the scales say you are not too thin. THE CURE: knowledge! Here's what you MUST KNOW:

After you have lost weight and obtained a new, lower weight (preferably your target weight) and MAINTAINED that weight for a few months, the remaining subcutaneous fat that you have (the thin layer of fat just under the skin), redistributes itself. This redistribution fills out the face and upper body again, giving you a healthy new glow. For anyone with more than 20 pounds to lose, this effect is quite predictable and noticeable. It takes 3-6 months for the sub-Q fat to redistribute or up to a year if you were severely overweight. During this time, your face may look "too thin" and some skin may sag, especially on your belly. Believe me, if you maintain your newfound sveltness, your face will fill back out. Your upper body will fill back out, especially if you perform some upper body exercises to tone your muscles. (See chapter 10, "Lean for The Long Haul" for more information on sculpting your new body). When friends and family tell you look too thin, and perhaps you even agree with them when you look in the mirror, that simply means your diet is working well. Things will fill back in as surely as the sun will rise tomorrow. Count on it and keep going!

4.) "That Diet Sounds Dangerous" and other preposterous scare stories. You'll find when you go on a diet that "everybody is an expert." People who know nothing of biochemistry, physiology,




laboratory science or medicine suddenly become "doctors" when you go on a diet. They'll tell you all the scare stories they've read (we all know it must be true if it's been in print!) and try to dissuade you from your efforts.

THE CURE: I encourage you to read Chapter Eleven, the one devoted to your doctor. Although you might not understand all the lab tests discussed, this chapter further explains the complete safety and healthfulness of The Super Fast Diet. Be sure to also review the References by Chapter at the back of this book. You will see that this information is not theoretical, but has been well-studied and proven in university and medical settings. Armed with this knowledge, you can feel confident that you are doing a good thing for your health. Further, if your doctor is monitoring your progress as I have recommended, you have further proof of The Super Fast Diets' safety and effectiveness. Finally, let your weight loss and health improvement be your guide. Is weight coming off at an encouraging rate? Do you find yourself with more energy? Are you sleeping more soundly? Has your appetite for unhealthy foods decreased dramatically? All of these noticeable improvements should help you see clearly what the truth is. Your success can be monitored by how you feel and look and verified by your doctor with the recommended laboratory tests. You don't have to guess if "your friends might be right." Modern medical science can prove the benefits of your Super Fast weight-loss program.

5.) The "It's So Hard" Mentality. Some people have what I call the "It's so hard" mentality. If you suffer from this, it not only makes dieting harder that it needs to be, it makes your entire life harder than necessary. Let me paint a picture of such a person and you see if this looks like you.

The "It's so hard" person comes to my office with a simple problem, perhaps a head cold. They fuss and fume about it all out of proportion to what most people would, and beg for a remedy to make it go away more quickly. "I'll do anything," they tell me. I recommend my Immune Boost formula and suggest that it should be taken three times a day. "Oh, three times per day is going to be SO HARD to do with my tight schedule. Can I just take it once a day?" If I told this same person to take it once a day in the morning, they'd complain that morning isn't an easy time for them and ask if they could take it in the afternoon instead. Life in general must be a drag for such folks because they make everything --- even the small stuff --- much more difficult than it needs to be. Surely something as big as a diet change with exercise is going to be difficult. "It's so hard" becomes their mantra (repeated phrase), and they say it so much that it becomes a self-fulfilling prophesy.

THE CURE: This life-long habit may take a bit longer to cure, but your efforts will pay off not only in weight loss but in the remainder of your life. Here's what to do.



First, STOP SAYING "It's so hard." That's right, completely banish this phrase from you vocabulary. Unless you are taking about a rock or a piece of stale bread, do not use this phrase any more, ever again. Watch yourself every time you say it! (And I guarantee if you have this mental habit pattern, you use this phrase a lot). If something feels hard to you, use new and improved phrases like "this is a challenge." Challenges imply something that can be conquered, and this will translate to your subconscious mind as an opinion. "It's so hard" is just a complaint the makes everything you attempt feel difficult, with no resulting benefit to the subconscious mind. People around you, unless they suffer from the same emotional defect, tire of hearing this phrase though they probably won't say so. You'll simply be thought of as a "whiner." Change your spoken pattern and make everyone happier, including yourself.

Secondly, realize that although The Super Fast diet does require some advanced dietary changes, the benefits far outweigh the sacrifice. Instead of losing weight slowly and getting demoralized, you will lose weight at a faster pace which strengthens motivation. And while making drastic diet changes might be a challenge at first (ha! See how this works?!), it really isn't more challenging that having health problems, difficulty breathing and the emotional discomfort of trying to look and dress "normally" with an overweight body. All things are relative. Super Fast dieting is surely easier than being chronically fat.

Finally, realize that you can either make more dramatic changes for a few months and get back to normal, or you can spend the rest of your life dieting off and on, actually sacrificing more days and losing more weight than you need to but never enjoying a normal weight. What could be harder than doing that?

6.) Using "False Voice." I must admit, this one bugs me more than most character problems. I refer to people who use a tone of voice that always suggests "oh, poor me." Even on the phone and even if their words are saying "I'm fine," their voice is saying something different. These folks --- maybe you? --- use a tone of voice that conveys their discomfort and sorrow even when the words themselves do not.

This behavior is akin to Fat Head behavior #5 listed above. Like the person who chronically says "it's so hard," the world perceives you as a whiner. More importantly, your own subconscious mind perceives that your life is "so hard" because of your tone of voice. You are programming yourself for difficulty just as surely as the person who says "it's so hard." You will find even simple things more difficult than they need to be if you persist in this behavior.

THE CURE: Use your "True Voice." Let me use an example to explain. When I was a premedical



student, I put myself through college by waiting tables in an upscale restaurant. Our supervisor told us this on the first day of work. "People come here to have a pleasant dining experience. Some might be feeling bad and hope that dining out will make them feel better. No matter what their state of mind, it is your job to make them feel better. They don't care about your problems, nor should they. This is about them, not you. It doesn't matter what your personal problems are, when you walk out on that floor, you must be friendly and cheerful. If you have a problem so big that you can't manage to do that, then you need to tell me and I will send you home sick. You will NOT convey your personal problems to the customer."

You can do this! When someone asks how you are doing, if your answer is "fine!", say it like you mean it, like things really are fine. If things aren't fine and you want to talk about it to a friend, don't say "fine" and use a voice that says "terrible." Instead, be honest and say "I've had better days" or something more reflective of the truth. (I caution you that only your close friends really care. The checker at the grocery store who inquires about your welfare expects a "fine" or "good thanks, and you?", not an "organ recital").

"But isn't this being dishonest"? you might ask. How so? Saying you are fine when you're not is the lie, the whining voice is the give-away. If you're going to bother to say that everything is OK, then use a convincing tone of voice to go along with it. Remember, it's not just other people who hear you and think you're a whiner, your subconscious mind registers a whining tone of voice as a sure sign that life is hard. You can convince your "on board computer" that things are looking up just as easily and to your amazement, you will find that things really are looking easier and better.

7.) Butterfly Syndrome. Ever watch a butterfly flit from flower to flower in its quest for nectar? One flower probably has more than enough to supply a butterfly for a week, but instead of staying at one place to sup, the dear little butterfly flits from blossom to blossom.

When it comes to weight loss, many people have the "Butterfly Syndrome." Instead of sticking with one diet, they are constantly changing. After counting calories for two weeks, they decide that weight loss is too slow so they switch to Atkins diet. After a few more weeks they decide that "it's so hard" to live life without bread, so they move on to the next diet. The result is the same as Fat Head Behavior #2: always dieting, never losing more than 10 pounds. By skipping around, one can manage to be chronically counting something but never enjoying the benefit of a normal weight body and the health that accompanies it.

THE CURE: Pick a diet and stick to it. The reason I want you to understand how safe and healthy The Super Fast Diet is so that you will not talk yourself out of (or let anyone else talk you out of)



your resolve part-way through the program. Before embarking on any diet, you should at least be convinced of it's safety. Then make your resolve firm. Decide on the diet to follow, commit yourself to following it come heck or high water and YOU WILL SUCCEED. Stop flitting from diet to diet and use The Super Fast Diet to achieve your goals quickly, healthfully and once-and-for all.

8.) Mountain-Top Watching. Remember that cross-country bicycle trip I told you I took before starting med. school? That is where I learned this gem. We were bicycling up Monarch Pass in Colorado, a grade as steep as a flight of stairs and about 8 miles long. The wind --- a dreaded headwind --- was cold and brisk. The summit we were aiming for was close to 13,000 feet. As we started out that morning, a transport truck approached us, coming down the hill at a slow crawl. A big, burly trucker leaned out the window chewing on a stogie and said "You'll never make it to the top, Honey." He sneered and drove on, but his remark only fueled my determination.

About a mile into the climb, I started to think perhaps the gnarly old trucker had been right. Every time I looked at the summit of the mountain, I felt ready to climb off my bike and set up camp. In fact, I noticed that every time I glanced at the summit, I actually felt more exhausted than if I just kept my eyes on the road. Then I discovered a "trick."

With my head held low, I could watch where I was going. If I tipped my head up just a bit, I could even see the next mile marker, but not the summit. Instead of looking at the top of the hill, I started watching for the next mile marker. I told myself that all I needed to do was make it to the next marker, then I could get off my bike and rest if I wanted to. When the marked came, I decided I could and would keep going "just until the next marker," where I could stop if I needed to. This went on for several hours (remember I told you the mountain was as steep as a staircase and my bike weighed 113 pounds, so we were moving very slowly). The next thing I knew, I looked for the next mile marker and instead saw the summit in all it's glory, with a beautiful big vista and a warm lodge with a fireplace where we could sit and drink it all in!

The moral of the story? If you have more than 20 pounds to lose, don't think about the entire amount of your goal. Acknowledging that you have 100 pounds to lose is demoralizing and can make you feel like the hill (goal) is too big to achieve. Instead, look at the goal in smaller chunks. If you are 240 pounds, think about seeing the scale somewhere in the 230's. Go from small success to small success --- mile marker to mile marker --- instead of continually thinking about the summit. You'll arrive more surely if you don't overwhelm yourself by thinking about the entire job that needs to be done.

9.) Unrealistic expectations. Some people weight themselves every day (which I recommend) and

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if they haven't lost a pound every other day, they get discouraged and quit.

THE CURE: Get Real! You didn't gain a pound every day until you got to your current overweight state. You gained a few pounds, stayed there for a while, then went up a few pounds more. It was a gradual climb. Although The Super Fast Diet is one of the fastest ways to lose weight, you will probably not drop a pound every day or even every other day. Weight gain and loss are never linear. You may plateau for a few days, then go down some more. Go up a bit one day (water weight only, if you've been sticking to the diet), then go back down. Weight loss will look like this:

Notice that although weight loss is certainly in a strong downward trend, there will be some days when the scales go up (subtle changes in body water can cause this, especially when you KNOW you have not faltered on your diet). Also, plateaus (a few days in a row) of no weight loss are to be expected as the body adjusts to the decreased fat mass by altering body water levels. If you fully appreciate this fact and prepare for it, you won't get discouraged.

Always do a "reality check" when weight loss stalls for more than 5 days, however, because that would be rare on The Super Fast. In that case, you may actually be doing something wrong. Your troubleshooting guidelines can be found in Chapter 9.

Chapter Eight Summary

1.) Overweight is mostly caused by physical factors, including malnutrition and resulting hormone imbalances, NOT mostly "head stuff."

2.) Correcting the physical deficiencies that cause overweight goes a long way toward correcting the problem of excess fat.



3.) After true physical problems have been corrected through diet, learned behaviors may still remain that make it more challenging to lose and maintain weight loss.

4.) This collection of psychological factors that keep us overweight --- what the author calls "Fat Head Syndrome" --- can be addressed by using a simple series of "problem identification techniques" and corresponding mental corrections.

5.) Overweight is NOT primarily psychological, although psychological factors still need to be corrected for weight-loss success.


Chapter Nine - Frequently Asked Questions and Answers

Chapter 9: Trouble-Shooting and Frequently Asked Questions (FAQ)

I can evade questions without help; what I need is answers. ---John F. Kennedy

Q: I haven't been able to stick with other diets in the past, and Super Fast sounds even more restrictive. How will I be able to follow this diet if I haven't succeeded with other diets?

A: The Super Fast Diet is different for several important reasons, and these reasons are why you will likely succeed even though your other diet attempts have failed.

First, remember that The Super Fast diet, although low in calories and carbohydrates, is rich in ALL essential nutrients. The malnutrition that causes overweight will be corrected, and this in turn will normalize hormone levels. Because of the rich intake of all essential nutrients, there is no hunger in spite of low calories. The reversal of fat-promoting hormones and the stimulation of fat-burning hormones means that the body can now draw upon its own stored fat for fuel, so you will have an ever-ready supply of energy.

Secondly, The Super Fast diet will give you fast results, not only for weight loss, but for improvement in many other areas of health. Studies have shown that people who lose weight quickly tend to stick with their diet better. The motivational factor of fast weight loss and health improvement is significant on The Super Fast Diet.

Finally, addressing the psychological factors that contribute to overweight while you are losing, what I call the "Fat Head Syndrome" and its simple "cures," will help you tidy up the details of your "head stuff" as the excess weight comes off.

Altogether, The Super Fast Diet provides a fast, healthy means to get back to a normal weight and state of health. Combined with the absence of hunger, most people find the results so gratifying that they stay with the diet until they achieve their target weight.

Q: I'm afraid if I lose weight too fast, I will have a lot of lose skin. Isn't slow weight loss better than fast weight loss to prevent this?

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A: The "loose skin" issue is one that anyone might have to face with weight loss, especially if you have more than 100 pounds to lose or are over 40 years old. Whether you lose weight fast or slow, the skin will still take time to return to normal. It takes 6-12 months for skin to return to normal, but unless you are very old or were very obese, it almost always will. Use the additional recommended skin supplements to speed this process and be patient. The appearance of your skin will continue to improve after you have lost your excess weight.

Q: The Super Fast Diet seems "radical." Any comments?

A: In truth, the Super Fast diet is simply a nutritionally complete, very low calorie/low carb diet. The only thing "radical" about The Super Fast is how quickly it restores health and peels off excess pounds. But let's think further about this for a minute.

Drastic problems require drastic solutions. With 160 million Americans (61%) currently overweight, and more than 325,000 deaths directly attributable to this (not counting the number of diseases that do not result in death but are caused by overweight), our national fat problem has reached epidemic proportions. Fat is killing us, and the numerous diets proposed so far have not made even a small dent in the problem. This is a RADICAL PROBLEM, made even more absurd by the fact that our biggest health-threat is completely curable.

Let's talk about some truly radical treatments for overweight: gastric bypass surgery and liposuction. These procedures are by far the most radical treatments offered for overweight. The risks from both of these surgeries are substantial. If successful, the result of gastric bypass is that only several bites of food can be eaten at a time. If more food is eaten, the excess will be vomited. This continues until the person learns that they can only eat small meals. On it's best day, this surgery leads to significant nutrient deficiencies. When it is NOT successful, adhesions and serious infection resulting in death can and do occur. As for liposuction, about 20 in 100,000 deaths occur with procedure; general surgery carries a risk of only 1 in 100,000. As Joel Fuhrman, M.D. notes in his book "Eat to Live," compared to the 16.4 deaths per 100,000 caused by motor vehicle accidents, liposuction is far from being a "benign" procedure. Talk about radical! Gastric bypass surgery and liposuction are desperate and dangerous measures to combat overweight. A nutrient-dense, protein-sparing modified fast is not dangerous and confers many health benefits in addition to weight loss.

If the same people who are considering bypass surgery or liposuction would follow The Super Fast Diet instead, they would lose weight just as fast, improve other aspects of health in the process,



and have NO LIFE-THREATENING SIDE EFFECTS.

The bottom line: if you think reducing your daily food intake to three completely well-balanced, high nutrient, low calorie and carbohydrate meals is "radical," consider the even more radical options of remaining overweight and suffering a major heart attack, cancer or any one of the other 60+ diseases caused by overweight OR having a drastic and high-risk surgical procedure to force you to lose!

Q: How Long Can I Stay on The Super-Fast Diet?

A: Although recommended for 30 days, you could safely stay on The Super Fast Diet until you are a normal weight and have no extra weight to lose. Continuing the diet beyond that point could result in fat-promoting hormones being produced since the body would recognize that weight loss should be slowed and will again enter the "famine" mode. At this point, you will need to increase your total daily intake in order not to keep losing weight.

After you have achieved your goal weight, The Super Fast Diet can be used on an "as needed" basis to keep you within your five-pound target weight range. Make a Super Fast Shake a "meal" once per day, or once every few days or whatever "pattern" you find makes it easiest to maintain your youthful figure.

Q: My doctor said that since The Super Fast Diet is not a life-long diet and doesn't teach me the long-term good diet habits after I stop, I'll just regain all the weight I lose. Is this true?

A: The Super Fast level of The Super Fast dieting (substituting Super Shakes for all three meals) is certainly NOT like "real life" and is not intended as a life-long diet. However, Super Shakes and substituting them for one or two meals per day can and should be part of a life-long maintenance program. Therefore, the Super Fast is teaching you weight maintenance techniques.

Simply eating a reduced-calorie or carbohydrate diet might do more to "teach" long-term weight maintenance strategies. Remember, however, that very few people who use these weight loss methods ever achieve their goal weight. Therefore, maintenance is a moot point. If you don't get to your goal weight, how can you worry about maintaining your goal?

Because The Super Fast Diet delivers fast weight loss, you are more likely to actually achieve your target (ideal) weight. Once you have learned what it takes to get there (low calorie / low carb), and experienced that quickly (so you can compare what it's like to be fat vs. normal in a brief period of time), you are MORE likely to maintain your goal weight. The long-term studies have shown that



people who lose weight the fastest, especially in the first month, are more likely to remain on their diet, tend to lose more weight, and most importantly, have the best long-term success with keeping the weight off. We have every reason to believe that a diet which repairs malnutrition and malnutrition-induced hormone abnormalities will have an even better a success rate for the long haul.

Q: In the 1970's there was a book called "The Ultimate Diet," a protein-only liquid fast that resulted in several dozen deaths. How is The Super Fast different from this diet?

A: The Super Fast Diet is VASTLY DIFFERENT from the old "Ultimate Diet" of the '70's. The so-called "Ultimate Diet" relied on an isolated liquid protein that was an incomplete protein. This "incomplete protein only" diet did NOT supply the needed amino acids (protein) in normal amounts, and was totally devoid of Essential Fatty Acids, vitamins, minerals and trace minerals. As a result of the serious mineral and amino acid imbalances, cardiac arrhythmias (heart rhythm irregularities) arose. Irregular heart rhythms were primarily responsible for the deaths from this highly imbalanced diet.

In contrast, The Super Fast Diet is a nutritionally complete Protein-Sparing Modified Fast (PSMF) OR a Very Low Calorie Diet (VLCD) depending on your choice to include "mini meals" or not. The Super Fast is not a "fast" in the true sense of the word, but instead it is a nutrient-rich, "calorie lite" diet that promotes fast weight loss. Because every single essential nutrient, including protein (amino acids), Essential Fatty Acids (EFA's, or "fats"), vitamins, minerals and trace minerals are supplied in abundance, there is no chance of health problems due to nutrient deficiencies. The "Ultimate Fast" of the 70's was a highly imbalanced diet which resulted in health problems. The Super Fast diet is nutrient rich and will correct health problems. These two diets are as different as night and day.

Twenty-five separate studies on Protein-Sparing Modified Fasts, all referenced in the back of this ebook, found no ill health effects from diet. One study followed over 10,000 patients with 24-hour EKG monitoring and did not find a single case of heart irregularities. "The Ultimate Diet" was an unfortunate mistake, but correctly performed PSMF diets such as The Super Fast program are in no way comparable.

Q: It seems strange to take so many nutritional supplements. Can't I get the nutrients I need from eating a good diet?

A: As previously discussed, theoretically you could get all your nutrients from diet IF they were



grown in nutrient-rich soil, organically grown, picked fresh and eaten within a few days of harvesting. In reality, our foods are grown in nutrient-depleted soils, laced with multiple insecticides and herbicides, picked unripe, shipped or stored for prolonged periods and artificially ripened --- and that's just the "fresh" foods! Other foods such as baked goods are made with refined flour and sugar that has been bleached (that's why it's white!), stripped of nutrients, and prepared with numerous, artificial additives. In short, our food supply today is lacking the natural nutrients that would be present if we ate a completely whole, unprocessed, organic diet.

If you choose to return to such a "native" diet, that would be preferential and beneficial for health. However, I find few people willing to eat this way. The other way to compensate for our deficient diet is to use nutritional supplements to replenish and replace the nutrients lost to processing and nutrient-depleted agricultural practices. When nutrients are supplemented in an "organic" fashion (identical to what nature would provide), the body cannot tell the difference and will act as if it is being fed a highly nutritious diet.

In summary, no you cannot eat well enough to provide a highly nutritious diet to your body except in rare cases where you grow all of your own produce and raise your own organically (range-fed) beef, pork and poultry. But yes, you can obtain a similar level of nutrition by supplementing your diet with natural forms of high-quality nutrients. Until you move to the country and raise or grow all your own food, you should continue taking nutritional supplementation. Your "city diet" cannot provide the necessary level of nutrients.

Q: My doctor said that The Super Fast Diet is dangerous and I should not try it. Help!

A: Your doctor is wrong, but it is likely that he/she doesn't understand what you will be doing. Did you show him/her Chapter Eleven, Medical Mentoring and Monitoring? If you did, and they read through this, they have ample information to know that this diet is not only safe, but can change your life for the better in a few short weeks. This chapter also provides your doctor with specific information about how to monitor and track your results, so there is no need for concern.

The truth is, doctors receive very little training in nutrition in medical school, and what they do get is antiquated information. The bottom line is that most doctors are ill-equipped to make good nutritional recommendations to patients. That is why I wrote Chapter Eleven --- to give your doctor a helping hand. If he/she is still unwilling to assist you on The Super Fast, maybe it's time to look for a new doctor. Any physician who is unwilling to consider new information, especially when it can be easily verified, should be under suspicion as a good choice for a family doctor and ally. Although you will always need your local family physician, I am available for consultation and can supervise



your Super Fast Diet via telephone and the Internet. Click here to view our Super Fast Consultation Program option.

Q: What About Alcohol?

A: Although alcohol is not technically a carbohydrate, it blocks beta oxidation (the use of stored fat for energy) even faster than simple carbohydrates do. The use of alcohol is not recommended during the initial Super Fast Diet. Alcohol can be added in moderation to your maintenance program.

TROUBLESHOOTING

Here are the most common mistakes that can slow or block your progress:

1.) Exercise: those 10 little fast-paced minutes make a BIG difference on getting and staying in the fat-burning state of ketosis. Have you been doing this? It's common for people to argue "I've already been doing an hour and a half of exercise every day. First I walk for an hour; then I work out with weights for at least 30 minutes." Ah, but here's the rub. If this type of aerobic activity were sufficient to cause weight loss, you wouldn't be tapping me and asking how to diet! It's not the total time that counts, but the degree of intensity. Other patients, even those who work out or walk daily, report that the "Super Fast Ten" is challenging for them. Good! That means it will be giving your metabolic rate a major boost when you perform it. You can also tell that if this fast 10 feels like a lot of work, you must be doing something different in your body than your much longer workouts are accomplishing. Continue the "long slow" for it's other benefits, if you choose, but it does NOT take the place of the "Super Fast Ten" that I have recommended. [REMEMBER: If you are over 40 years old, have more than 40 pounds to lose, have heart disease or any serious medical condition, are taking prescription drugs OR have been a total couch potato for a while, please get clearance from your doctor before you begin a strenuous exercise program!].

2.) Nutritional supplements: many people don't take the supplement part of my recommendations seriously, but those essential vitamins and minerals are necessary to fuel metabolic processes involved in fat-breakdown. I've had patients "do" the diet an entire month with little success, only to finally admit that they weren't taking supplements, or at least weren't taking them in the doses I recommended. Once you start taking The Super Fast Diet recommended supplements IN THE RECOMMENDED DOSES, you will be amazed at how much easier it is to get into ketosis.

3.) Super Shakes: Don't skip these! They taste great, will keep you from being unduly hungry at other times of the day, and most important, will help you get into fat-burning mode fast. Remember, protein uses a large part of it's own calories for metabolism. This Thermic Effect of Food (TEF)



raises metabolism apart from activity or any other factor. When the Super Shake is taken within 20 minutes of exercise, this metabolism-boosting effect is further enhanced.

4.) Lack of Sleep. Aim for eight hours, especially while losing weight fast. Why? Because lack of sleep leads to daytime fatigue which in turn leads to "self medicating behavior" with carbohydrates. Sleep deprivation also initiates a series of fat-promoting hormone changes.

5.) "Effective Carb" foods: Effective Carbs (EC) is a term coined by Dr. Atkins and now used by many other low-carb diets and diet products. It refers to the number of carbohydrates in a food minus the number of grams of fiber. Theoretically, most fiber is indigestible and therefore will not have the blood-sugar raising effect as does carbohydrate. While the EC count may be useful later for maintenance, the basic premise if "iffy" and fails for many people. Here is why: different individuals digest the fiber portion of carbohydrate foods differently. Some people can extract significant carbohydrate energy from a theoretically pure fiber food, such as wheat bran. Others' extract only very little. It is impossible to guess without "testing" which category you will fall into.

The way to utilize "effective carb" contents, which you will notice on the labels of many low-carb foods, is to ignore using EC until you are solidly in ketosis. Therefore, if a label says there are 9 grams of carbs per serving but only 2 grams of effective carbs, count it as 9 grams. That way, you will be sure to take into account whatever degree of carbohydrates your personal digestive system is able to extract from the food.

NOTE: The only exception I suggest to this rule is your daily Maxi Fiber high fiber formula. Fiber supplementation is an important part of the Super Fast Diet, and Maxi Fiber has been specially formulated to have very little impact on blood sugar levels. It is the lowest carb / highest fiber formula formula that I have been able to find. One or two scoops daily in Super Shakes will insure adequate fiber intake.

After you are solidly in ketosis (turning your sticks at least a moderate degree of purple), OR you are losing at least 4 pounds per week, then you can begin to experiment with "effective carbs." Until then, beware the "EC" content of foods!

6.) Fat Head Syndrome (Psychological Factors): Your "head stuff" from malnourished days, or just your personality in general (learned behaviors) might be holding you back. Review Chapter 8 for trouble-shooting your psychological bug-a-boos.

7.) Lack of Water: You need 64 ounces of PURE water per day, every day. (Or tea). Subtle thirst is perceived as hunger. Consider water an "essential nutrient" and make sure you are getting your full daily "dose." The first thing to do when you feel hungry is to drink a glass of water or a cup of tea or coffee. Most of the time, you'll find that satisfying this nutritional requirement eliminates hunger.

8.) Prescription and Non-prescription Drugs: A number of drugs can slow weight loss. These





include beta-blockers, birth control pills, hormones (especially conventional female hormone replacement), "head meds" (especially SSRI's) and others. If you are taking medications, please be sure to check with your physician or myself for trouble-shooting the diet. I am available for Super Fast Medical Consultations should you need help understanding if your medications are contributing to your weight loss resistance. NOTE: DO NOT discontinue any prescription medication suddenly or without physician guidance. Sudden discontinuance of some medications can cause life-threatening rebound effects. Your doctor can advise and monitor you as you "wean off" any no-longer-needed drugs.


Chapter Ten - Lean for the Long-Haul

Chapter 10: Lifetime Optimal Weight (LOW) Maintenance

The secret of success is constancy of purpose ----Benjamin Disraeli

What Should My Long-Term Diet Be?

Whether you are still Super Fasting as you read this or whether you have already achieved you new, slim figure, the question arises: how do I maintain my weight loss for the long-haul? After all, the Super Fast Diet works so well for weight loss that if you continue indefinitely, you could become too slim! Besides, Super Fast is a "get slim fast" measure, not a life-long diet. By now you know that Super Fasting is super-healthy, and the same healthy principles that you used to lose weight will also help you keep that extra fat off for the rest of your life. This chapter will show you how.

The Only Way to Maintain Weight Loss

In spite of the overwhelming number of diet books and methods, there is really only one way to lose weight, and that is to utilize more calories than you store. In turn, there are two methods to accomplish this: decrease calories or decrease carbohydrates. With the calorie-counting method, intake must be lower than the body uses (“burns”) each day. This calorie deficit will induce a mild state of ketosis. If carbohydrate intake remains high (high carbohydrate/low calorie), then fat-storing hormones will predominate. The high carbohydrate/low calorie method is the most challenging long-term weight maintenance program for most people.

With the carbohydrate-counting method, intake of carbohydrates must be low enough to induce a fat-burning metabolic state called ketosis. This usually equates to consuming no more than 10 grams of carbohydrates or 20 grams of protein per meal. Exercise assists either method of weight loss but alone is insufficient to cause weight loss unless it increases calorie “burn” beyond what is consumed each day.

The only way to maintain weight loss is to either consume the same number of calories that you "burn," or eat a diet that is higher in calories and nutrients but low in fat-storing hormone effects. This basically equates to either a low calorie or a low carbohydrate diet.

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All Diets are Ultimately Ketogenic

Ketosis is a desirable metabolic fat-burning state. Limiting either carbohydrates or calories induces this state. No matter which way it is accomplished, anyone who is losing fat will have some degree of ketones --- the breakdown products of stored body fat --- in their blood and urine. “Ketosis” is a sign that body fat is being broken down and used for energy. The deeper the degree of ketosis, the faster the weight (fat) loss. A very low carbohydrate diet such as The Super Fast induces ketosis quickly and easily. A low calorie diet, if lower than the body’s daily energy needs, will also induce some degree of ketosis, but it will be to a much lesser degree. Less ketosis means less fat burning, which is one reason that low calorie diets are much slower to take off excess weight than low carbohydrate diets.

There are other differences between low-carb and low-cal diets. A low carb (ketogenic) diet is opulent, allowing unlimited calories, where a low calorie diet is, well, low calorie! The difference is either “eat all you want” )of high protein, high "good fat" foods) and lose weight the fastest way possible, or greatly restrict yourself and lose weight slowly. What kind of a choice is this?

What Does This Mean?

In all fairness, studies have also shown that almost any diet will work for weight loss and/or weight maintenance if adhered to faithfully. The "if adhered to faithfully" is the key. If your personality and food preferences suggest that you would do better on a low calorie diet for maintenance, then by all means, follow this type of diet. Just remember that high carbohydrate meals stimulate the type of hormone imbalances that cause overweight in the first place, and be on guard for weight gain.

For many people, lower carbohydrate diets are easier to follow for maintenance because they allow for a richer palette of foods, more calories and in general are more liberal. Low carbohydrate diets also make it easier to maintain proper nutrient status, including Essential Fatty Acids and protein status, because they do not restrict these macronutrients.

No matter which plan you choose to follow for maintenance --- low calorie or low carbohydrate --- the Super Fast principals can be used to help maintain your new figure.

What About Blood Type, Allergy-Type and Body Type Diets?

For follow-up, feel free to try any diet that sounds reasonable to you for your long-range weight



maintenance strategy. Remember, however, that any "healthy" diet will be one that supports your optimal weight for the long-haul. How can you tell if a particular diet is right for you?

First, go by how you feel. Is your energy level high? Do you sleep well at night? Do you find it easy to maintain a normal weight? Ultimately, any diet that is healthy for you is one that allows you to feel energetic while helping you keep your weight at an optimal BMI. Your doctor can monitor your diet's effect on blood chemistries and tell you if your diet is creating any "hidden" problem.

The Scales and Tape Measure Don't Lie

How do you know if you are maintaining your new slimness within the desirable range? This one is easy! Calculate your upper BMI using the BMI calculator. The upper desirable BMI for a female is 22, for a male, 21. Find out what weight puts you at the uppermost desirable BMI, then give yourself a 5 pound weight range around this number. For example: if your desirable BMI of 22 puts you at a weight of 125, then your weight range should be 123 -128. (Please note that lower BMI's are also perfectly acceptable in terms of health, but higher BMI's start to incur health risks). Also check your measurements when you are at your desirable weight.

Now, eat whatever maintenance diet you believe feels "right" for you, keeping in mind that most longevity authorities agree that low carbohydrate diets are both healthier and easier to follow for the majority of people. Other studies have shown that high protein, low carbohydrate diets are more effective for preventing weight re-gain. No matter, when you reach the upper limit of your five-pound weight range (or maybe even before), use the Super Fast shakes to substitute for one or two meals per day until you are back at the lower end of your desirable range. Alternatively, you could do a day of total Super Fasting one or two days per week, or whatever it takes, to maintain your desirable BMI. The scales can "lie" up and down by a few pounds, but taken together with measurements, your weight will tell you exactly when you need to return to a few Super Fast meals per week or one or more Super Fast days per week. Let the scales and tape measure be your guide.

What About Muscle Gain?

Perhaps you've heard it and it's absolutely true: muscle weighs more than fat. The BMI becomes less accurate for someone who is a serious body builder. Please note that most people would like to chalk their weight gain up to increased muscle mass and they really should not. The inaccuracy of the BMI only applies to people who are doing "competitive" weight training. If you arrive at this point, you will no doubt have a personal trainer and/or be going to a gym where they can measure




you more precisely for percent body fat. Unless you fall into the "serious body builder" category, the BMI charts and calculators will hold true and accurate. If you are gaining weight and inches and are not working out an hour or more per day with weights, it is highly unlikely that the "gain" is due to increased muscle.

Don't fool yourself! Go to a gym where your percent body fat can be more accurately measured. Again, the false belief that more than five pounds of weight gain or an increase of waistline inches on the tape measure is due to muscle mass increase is false 99% of the time.

Use Occasional Super Fast Meals or Days "As Needed"

Lest you forget, overweight is the second biggest preventable threat to your health (tobacco use is the first). Aside from not smoking or chewing tobacco, maintaining a normal weight is the single biggest thing you can do to prevent and reverse disease and avoid premature death. It's not about your looks (though you will look, move and act much younger at a normal weight), it's about your health. With this in mind, keep an eye on your five-pound target weight range. When you reach the upper limit, use Super Fast shakes for one, two or three meals per day until you are at the low end of normal. If you are going to a party or eating out and you know you will be stretching your usual good health rules to the point of breaking, use Super Fasting before the event to "pre-pay" for your "over limits." By falling back on Super Fasting either as a meal substitute OR by Super Fasting a day or two per week, you will find a good balance that will allow you to follow your chosen diet and still maintain an optimally healthful weight.

Use of the Super Shakes in combination with continued nutritional supplementation will also prevent your body from succumbing to the "famine" induced hormone shifts seen in malnutrition. When your body remains completely and generously nourished, your fat-burning and fat-storing hormones will remain in balance and you will find it much easier to maintain a normal weight. If you seem to be gaining weight too easily, be sure that you are continuing to follow your supplement program. Remember, without all of the essential nutrients, including Essential Fatty acids, protein, vitamins, minerals and trace minerals, your body will mistakenly believe itself to be in a "famine" and will produce fat-storing hormones in excess to compensate. One of the biggest long-range mistakes I see patients making is to become lax with supplement intake after weight loss goals have been achieved. Because the full complement of nutrients are difficult if not impossible to achieve from diet, this is a mistake. Continue occasional Super Shakes for the nutritional value, even if your weight is stable; and for sure continue taking vitamin and mineral supplements in optimal doses. This will help insure your long-term weight loss success.



Exercise "Ad Libidum"

The Super Fast Diet calls for only 10 minutes per day of exercise at your Target Exercise Pulse (TEP). This "dose" of exercise is sufficient to stimulate metabolism and weight loss. You will almost certainly find, however, that weight loss and increased fitness stimulates an increased desire to exercise. The more you do, the more you will want to do.

For the purposes of weight maintenance, metabolic stimulation and cardiovascular enhancement, additional exercise can be added "to your heart's content." If you only have a little bit of additional time or motivation, remember to add exercise on 5-minute increments for optimal benefit. Also remember that you can incorporate exercise into daily life; take the stairs instead of the elevator, park farther from the front door of the grocery store, walk the dogs faithfully twice each day, etc. Exercise can be what you enjoy doing --- gardening, dancing --- for as much as you like. It can also be something you don't particularly like, such as calisthenics. For ten minutes per day, most people can tolerate just about any exercise as long as we know for a fact that our health and weight benefit. Choose your exercises thoughtfully and remember that if you want to perform the minimum amount of activity, it should be done at your Target Exercise Pulse for maximum metabolism and fat-burning enhancement.

Nutritional Supplements for Weight Maintenance

Even the best modern day diet will be deficient in nutrients due to processing, agricultural practices (depleted soils and use of potentially dangerous herbicides and pesticides), farming practices (animals fed on low Essential Fatty Acid containing foods) and numerous other reasons previously discussed. To ensure that the body does not slip back into "famine" mode, Optimal Daily Supplementation should be continued indefinitely.

In addition to ongoing basic supplementation, there are several herbal and nutritional supplements that are often helpful for maintaining weight loss. One such supplement is:

Hydroxycitrate (Citrimax®, HCA) is a substance isolated from the fruit of the Malabar tamarind

(Garcinia cambogia). HCA inhibits conversion of carbohydrates into fat. It also suppresses appetite. Use HCA with carbohydrate-containing meals. It may be more helpful for support on a low calorie diet, high carbohydrate diet. [NOTE: HCA is unnecessary while on The Super Fast because of the low carbohydrate nature of this diet. It should be considered as an addition if your choose a calorie-controlled (as opposed to a carbohydrate-controlled) diet for maintenance.


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Parting Thoughts on Weight

I'm not sure who said it --- Joan Rivers perhaps? "I've been rich and I've been poor. Trust me, rich is better." I can't speak to "rich," but health is more valuable to me than wealth and I can tell you this: "I've been fat and I've been slim; trust me, slim is better." From my perspective as a physician, slim is definitely better for health. As a non-physician, being at a normal, optimal weight increases self-esteem, energy and desire to interact with the public. The Super Fast diet will get you there in the shortest time, and continued use of Super Fast strategies will keep you there for the rest of your now-longer-than-average life expectancy. All the Best to you in your "Life in the Super Fast Lane" !

Chapter Ten Summary

1.) Any diet (low calorie or low carbohydrate) can be used for maintenance of a normal weight.

2.) Of all the various diet types, a low carbohydrate, high protein diet helps maintain lean muscle mass and high fat-burning hormones the most reliably.

3.) The Super Fast Super Shake can replace an occasional meal OR can be used for an entire day whenever your weight approaches the upper limit of your "Five Pound Desirable Range."

4.) Additional exercise will help maintain normal weight and hormone balance. For the purpose of weight loss, an additional 5 minutes at your TEP is more beneficial than longer periods at a slower pace.

5.) Nutritional Supplements to ensure optimal daily doses of ALL essential nutrients should be an ongoing part of your life-long health strategy. This is because even excellent diets are deficient in one or more necessary nutrients.

6.) Maintaining a normal weight for the rest of your life through healthful means is the most important self-help measure you can take to ensure ongoing health and longevity.


Chapter Eleven - Medical Monitoring and Mentoring

Chapter 11: Medical Monitoring and Mentoring: Show This Chapter To Your Doctor

The art of medicine consists of amusing the patient while nature cures the disease. --- Voltaire

[NOTE TO PATIENTS: This chapter is designed for you to print out and take to your doctor. Print the reference section of the book, too, so he/she can look at the original studies this diet is based on. Although this chapter is written for physicians, I recommend that you read it too. It will answer additional questions you may have and most if not all of it will be understandable to you. Reading this chapter yourself will allow you to converse with your physician about The Super Fast Diet in a more informed manner.]

Dear Doctor:

My name is Dr. Dana Myatt. Your patient is bringing this chapter of The Super Fast Diet to you to advise you about the diet they would like to undertake with your help and guidance. This chapter will provide you the "short course" of the diet so that you can monitor their progress and be their dieting mentor. I hope you will take the time to look at this information, because helping your overweight patient lose weight is one of the most important things you can do for them as their physician.

Overweight May Be Your Patient's Biggest Problem

I'm a physician, and I know how challenging it is to educate a patient about diet and exercise in the 5-10 minute visit that we often have with them. An obese patient comes in with the sniffles and although we know they need to lose weight, we just don't have time to offer serious help. Sometimes if one is available, we refer them to a nutritionist. If you've done this, how many patients have reappeared later with any significant weight loss? Disappointingly few, if your practice is like most.

An estimated 325,000-400,000 deaths per year are directly attributable to overweight; 90,000 of those are weight-related cancer deaths. If your patient is overweight and has atherosclerosis, Type II diabetes, asthma, GERD, gynecological cancer of any type, prostate cancer, cardiac arrhythmia, high blood pressure, atherosclerosis, hypercholesterolemia or other lipid abnormality,

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musculoskeletal pain, osteoarthritis, urinary incontinence, prostatic hypertrophy, menstrual irregularities, infertility, sleep apnea, gallstones, gout, depression, CHF, history of stroke or TIA, angina or coronary heart disease, then assisting them with weight loss is crucial to their care.

The "Overweight Milieu" Is The Other Problem

Many of the same factors that cause overweight, such as Essential Fatty Acid deficiency, are also independent causes of disease. This isn't my opinion, this is the opinion of The Surgeon General who has stated that America's overweight epidemic is due to dietary "excesses and deficiencies," what I call the "Overweight Milieu." People are getting more than enough empty calories to make them fat but not enough essential nutrients to keep them healthy. When overweight and nutritional deficiencies occur together, as they almost always do, the resulting Overweight Milieu presents an especially lethal mix.

Ten Leading Causes of Death in the U.S. in 2001:

● Heart Disease: 699,697

● Cancer: 553,251

● Stroke: 163,601

● Chronic Lower Respiratory Disease: 123,974

● Accidents: 97,707

● Diabetes: 71252

● Pneumonia/Influenza: 62,123

● Alzheimer's Disease: 53,679

Diseases Associated with Overweight:

● Coronary heart disease

● Congestive heart failure

● Angina pectoris

● High blood cholesterol, dyslipidemia

● High blood pressure, hypertension

● Stroke

● Some types of cancer (such as endometrial, breast, prostate, and colon)

Consequences of Essential Fatty Acid Deficiency:

● Heart Attacks

● Atherosclerosis

● Strokes

● Chronic inflammation

● Allergies

● Autoimmune conditions such as Rheumatoid Arthritis, Multiple Sclerosis, Immune mediated Type I Diabetes Mellitus, Inflammatory Bowel Disease, Systemic Lupus Erythematosis, Psoriasis, Scleroderma,



● Nephritis, nephrotic syndrome, and nephrosis: 39,661

● Septicemia: 32,275

Source: National Vital Statistics Report, Vol. 51,

No. 5

● Type 2 (non-insulin dependant) diabetes

● Insulin resistance, glucose intolerance

● Obstructive sleep apnea and respiratory problems

● Hyperinsulinemia, Gallstones, Cholecystitis and cholelithiasis, Gout, Osteoarthritis, Complications of pregnancy, Poor female reproductive health (such as menstrual irregularities, infertility, irregular ovulation), Bladder control problems (such as stress incontinence), Uric acid nephrolithiasis, Psychological disorders (such as depression, eating disorders, distorted body image, and low self esteem).

Source: National Center for Chronic Disease Prevention

and Health Promotion

Autoimmune thyroid disease, and others.

● Neurological conditions such as Depression, Attention Deficit Hyperactivity Disorder (ADHD), Alzheimer's Disease, and others.

Source: www.longevinst.org/nit/newsletter13-4.html

The Truth About Medical Nutrition



Let's face it squarely: what they teach in medical school about nutrition is not only antiquated information, it's "nutrition lite" in most schools. We come away knowing far more about drugs than we do about food, but food is basic to a healthy body, drugs are not. No one gets a headache from an aspirin deficiency or GERD from a PPI deficiency! To add to our confusion, no two authorities seem to agree on what a good diet is. No wonder so many of us throw up our hands and refer our patients to a nutritionist!

You Can Be The Nutrition Expert Just By Mentoring and Monitoring

Admittedly, you don't know me and don't know if the diet I am proposing to your patient will work. I'll answer as many of your concerns in this chapter as succinctly as I can, but here is one way for you to be an "instant expert": monitor your patient's progress. Even if you don't know or don't trust this diet, medical monitoring of simple blood and urine chemistries, symptoms and P.E. should confirm the diet's worth. You would do this no matter what kind of diet your patient undertook, to evaluate success or failure. If you monitor your patient's progress as they undertake The Super Fast Diet, you will quickly see the positive results. Further, you can guide and mentor your patient as they make one of the most important health moves that ultimately only they can do for themselves: healthful weight loss.

If The Super Fast diet isn't everything I promise and more, you'll quickly see that on lab work, signs and symptoms. You don't have to wonder if they are doing a healthy thing or not: you can be the one to prove or disprove it by your patient monitoring.

Recommended Laboratory and P.E.'s

The laboratory and physical exam parameters to monitor would be standard for any diet.

Recommended starting laboratory tests include:1.) A Chemistry Screen. 2.) Complete lipid profile (if not included in chemistry screen).3.) CBC with differential.4.) Thyroid Function tests (TSH, T3U, T4 --- not just TSH, which can miss borderline hypothyroid cases).5.) hs-CRP.6.) Any other test that appears necessary based on your physical examination.7.) Routine Urinalysis.



Recommended physical examination to include:1.) Weight/height.2.) Blood pressure.3.) Cardiac, lung and vessel auscultation.4.) EKG.5.) Other tests which you deem necessary based on your examination.

Summary of The Super Fast Diet

Ultimately, this patient would like your "go ahead" on the diet and your continued monitoring. In order for you to give such a blessing, let me briefly explain what The Super Fast Diet entails.

The Super Fast Diet uses a special "real food" nutritional replacement drink as a substitute for one, two or three daily meals. The net result is:

1.) Daily Protein intake:

for women: 50-60 grams per dayfor men: 60-70 grams per day

(In accord with the current National Academies of Science current recommendations for protein).

2.) Daily Fat intake: not counted. The Super Fast Diet automatically ensures adequate Omega-6 fatty acid intake. Omega-3 fatty acids are supplemented in Super Shakes (as flax oil) and the use of fish oil supplements (MaxEPA). This ensures adequate overall EFA intake and balances the O-6:O-3 ratio to target levels.

3.) Daily Carbohydrate intake: total daily intake not to exceed 21 grams (for both men and women); no meal to contain more than 7 grams. Above 7 grams per meal, insulin release may be stimulated which in turn blocks fat-burning and promotes storage of calories as body fat.

4.) Daily Vitamin and Mineral intake: optimal levels of micronutrients are assured by a combination of diet and "optimal level" supplementation.

5.) Daily Calorie intake: as low as possible while obtaining all the above-listed nutritional goals. Depending on the number of Super Shakes used as meal



replacement, daily intake will range:

For women: 370 to 1050 calories per dayFor men: 460 to 1140 calories per day

6.) Daily Fiber Intake: 15-20 grams. The recommended fiber in Super Shakes helps fulfill this requirement.

(NOTE: The Food and Nutrition Board of the Institute of Medicine recommends an Adequate Intake (AI) of fiber for adults: ages 19-50: 38 g/day for men and 25 g/day for women and over 50 years of age: 30 g/day for men and 21 g/day for women. The current Standard American Diet delivers 10 grams or less per day. The studies that these recommendations were based on ALSO showed that the amount of fiber intake should increase with calorie intake. The report stated that "approximately 14 g of fiber for every 1,000 calories consumed " is associated with significant reductions in the risk of coronary heart disease. In other words, the healthy amount of fiber intake is dependent on total calorie intake. According to this information, on the reduced calorie Super Fast, 20 grams of fiber per day is more than adequate. Once the patient returns to a higher-calorie maintenance program, fiber intake will also be increased).

In other words, The Super Fast Diet is a version of the proven Protein-Sparing Modified Fast (PSMF) with "mini meals" substituted for one, two or three protein shakes per day. If meals are substituted, this might also be considered a Very Low Calorie Diet (VLCD), which studies also show is highly effective for weight loss. There is nothing about this diet that is "faddish" or dangerous. In fact, this will likely be the healthiest diet your patient has ever undertaken.

What To Watch For

Dosages of some of the drugs that your patient may be on will need to be monitored and adjusted. This is not an exhaustive list but includes the most common drugs and what to look for:

1.) Diuretics: The Super Fast Diet itself acts as a potent diuretic, so dosages of drug diuretics may need to be adjusted downward as the patient progresses. Many patients are able to eliminate diuretics altogether. (NOTE: because of The Super Fast's diuretic effects, it is an appropriate, safe, and helpful diet for HPTN and CHF).

2.) Coumadin: vitamin K and green vegetables are NOT contraindicated with coumadin, but the patient must be educated to maintain consistent intake of same so that INR levels can be held steady. The old school of telling a patient to avoid vitamin K supplements and green foods has



hopefully been replaced by the more progressive "eat what you want of these foods but do so consistently." Monitoring will confirm any necessary updated coumadin dosage levels. The most strict level of the Super Fast should not significantly alter INR's.

3.) Blood pressure medications (all classes): Blood pressure typically improves on The Super Fast Diet. This means that blood pressure medications may need to be adjusted downward as the patient progresses.

4.) Cholesterol-lowering medications: Cholesterol and in fact ALL blood lipids improve on The Super Fast Diet. Medications used to treat same can typically be lowered and often discontinued.

5.) Insulin, sulfauronidases, glucophage and other blood-sugar lowering medications: The Super Fast diet not only lowers fasting and post-prandial blood sugar levels, it usually completely cures type II diabetes. Blood sugar lowering medications will need to be monitored and adjusted downward as appropriate. Insulin is an especially important drug to monitor because the patient may develop hypoglycemia with continued insulin use on this diet.

Ongoing Monitoring

In addition to P.E. (B.P. and weight), blood chemistries and lipid profiles are typically rechecked at one month and three month intervals to start. Other tests such as the CBC, hs-CRP and thyroid function tests need not be repeated unless original values were abnormal or your clinical opinion is that they should be re-evaluated.

What To Expect

If the patient has been following the diet correctly and faithfully, you should expect to see the following: weight loss, lower blood pressure (especially if they had high blood pressure to begin with), lower cholesterol and other lipid levels, lower fasting glucose, fasting insulin and A1-hc. There will almost surely be ketones in the urine, a result of adipose breakdown. This is benign ketosis and in fact proves that they have been following the diet correctly. If they are not losing weight or any of these parameters have gone in the reverse direction, a ketone U/A dipstick test will reveal their faithfulness to the diet.

Patients with GERD, excess intestinal gas and digestive complaints typically improve quickly and dramatically. Edematous conditions will be much better. Anxiety and depression are almost always helped. Many allergies and asthma improve. In fact, expect anything to improve since so many



conditions are weight and nutrient-dependent. There are no anticipated lab values that should change for the worse. Most symptoms that patients complain of are in fact positive signs, such as orthostatic hypotension which is indicative of the diuretic effect of the diet. Only the BUN might increase beyond the lab's reference range, an indication of higher protein in the diet. In the absence of an also-increased creatinine, this BUN increase is benign and indicative of increased dietary protein only. If serum creatinine elevates, the patient has a kidney dysfunction. Evaluate all medications (prescription and non-prescription) for kidney effects. None of the recommended nutritional supplements the patient will be taking are known to elevate serum creatinine.

Q & A About The Super Fast Diet

Q: Why do you call this diet a "fast"?A: Because weight loss progresses as fast as on a water fast, and sometimes faster. The daily intake of protein, Essential Fatty Acids and all vitamins, minerals and trace minerals is maintained at optimal levels, so The Super Fast is FAR different than fasting. In fact, it could rightfully be called an optimal weight-loss diet. It parallels the intakes of over 25 Protein-Sparing Modified Fasts and Very Low Calorie Diets conducted since the 1980's with excellent outcomes.

Q: How is This Diet Different From A Low Calorie or Low Carbohydrate Diet?A: The Super Fast Diet is different from other low calorie or low carb diets in three major ways.

One, the Super Fast Diet produces fast, perceptible weight loss. The erroneous belief that weight loss should proceed no faster than two pounds per week has been debunked. Newer studies have shown that people who lose weight faster are more likely to stick with their diet until they achieve their ideal weight. Fast weight loss is highly motivational to the dieter, and if done is a healthful way such as Super Fasting, is entirely safe.

Secondly, the Super Fast diet uses specific foods and nutritional supplementation to ensure that the dieter receives a full and complete complement of all essential nutrients, something no other diet addresses. Correction of nutritional deficiencies caused by the Standard American Diet (S.A.D) and aggravated by most weight loss diets creates satiety which makes the diet easier to adhere to.

Finally, The Super Fast Diet quickly normalize fat-promoting hormones (insulin effects are dramatic). This means that the insulin/low blood sugar-induced cravings quickly subside and the dieter is able to stick to the diet, unlike other nutritionally deficient programs where hunger eventually causes abandonment of the program.



Q: Are There Enough Carbohydrates in This Diet?A: The body has an absolute requirement for protein (Essential Amino Acids) and certain fats (Essential Fatty Acids). There is no requirement in human nutrition for carbohydrates. The body will break down excess fat, converting same to ketones. The body is well-equipped to utilize either glucose or ketones for energy with absolutely no ill consequences. In fact, certain organs such as the kidney and muscle actually prefer ketones. The minute amount of carbohydrate required can be easily derived from proteins. Remember that many amino acids are "glucogenic," meaning that they can be converted to carbohydrates. There is no such thing as a carbohydrate deficiency.

Q: What about Fiber?A: The current recommendation for fiber intake is 20-40 grams per day. The average American get 10 or less grams per day. By emphasizing fiber-rich foods and food-form fiber supplements, patients will be getting 20 grams or more of fiber per day. Many people will find that their bowel problems (constipation, diarrhea, IBS) improve significantly on The Super Fast Diet.

More Q & A are found in Chapter Nine. Please ask your patient to print this chapter for you if he/she has not already done so.

Be Your Patient's Medical Hero

Some doctors are adverse to using an unfamiliar diet to help a patient lose weight. What a pity, since aiding weight loss may be the single most important thing that can be done for your patients health! It's not like you will have to guess at whether or not the diet is working --- as a physician you have the tools to monitor the progress and benefits of the diet.

Being a mentor to your patient's weight loss gives you several advantages. As an encouraging physician who is willing to monitor weight-loss, you will be seen by seen by your patient as a true ally. Your patient becomes more willing to attend to regular and recommended physical exams and follow-ups and is more willing to cooperate with you. They also come to trust you more, and be more open and honest about their concerns. Ultimately, this makes your job easier.

Further, by monitoring patient progress on a diet, you are in a good position to recognize any problems or health concerns early-on, instead of merely being in "crisis management" mode. Unless you're an emergency room physician, I believe you'll find your practice less stressful and more enjoyable when you are working in a more preventative fashion. At least it's been that way for me.



Get The Credit You Deserve

Word about a good doctor seems to travel fast these days. A patient who has successfully lost weight and reclaimed health under your guidance is going to give you the credit as their doctor. You will be seen as a physician who really cares about helping them get well, and not just another "pill pusher." That kind of reputation will bring new patients wanting to see that same "good doctor." Even if you are too busy to take on more new patients, you'll still sleep better at night knowing that your medical reputation among your patients is high. More importantly, you'll know that you have done the very thing physicians are truly supposed to be doing --- helping your patients regain better health.

If You Have Questions

I consult with both patients and physician by telephone and the Internet. If your patient has had a personal consultation with me, they will have my personal email address to pass along to you. Feel free to email me if you have questions about their care.

If the patient in question has NOT consulted me but you would like to discuss their case or learn more about the diet, I am available for telephone consultation. Please refer to my website for more information: www.DrMyattsWellnessClub.com

Chapter Eleven Summary

1.) According to The Surgeon General, overweight is the second biggest preventable risk factor (smoking is the first), and results in 400,000 deaths annually.

2.) Next to "stop smoking" assistance, helping patients lose weight in a healthful way is likely to be the single most important medical service we can offer, especially to an overweight or obese patient.

3.) Newer studies have debunked the "only two pounds per week" weight loss theory. Patients who lose weight the fastest have the greatest likelihood of achieving their weight loss goals.

4.) The Super Fast Diet is a protein-sparing modified fast that is low calorie, low carbohydrate and nutritionally complete. This diet allows weight loss to proceed at the maximum, healthful rate.

5.) The Super Fast techniques can and should be used after achieving goal weight as a way to


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maintain a lean, normal weight for life.

6.) The positive benefits of The Super Fast Diet can easily be monitored by simple P.E. and routine blood chemistries, just as you would do to evaluate any diet your patient might undertake.


Recipes Super Shake Recipe

Super Fast Recipes

Super Shake Recipe (The Super Fast Diet Shake)

1 scoop whey protein (with both whey protein concentrate and isolate; 15-20 grams of protein and < 3 grams of carbs per serving ) 1 level teaspoon Maxi Fiber1 tsp. flax oil1 TBS. frozen blueberries (optional)1 scoop Red Alert or Greens First1 teaspoon free-form L-glutamine (OR use a whey powder such as MRM Whey that contains added glutamine)1 cup crushed ice (If making the blender version of a Super Shake)1 cup water (1 cup for a soft-serve ice cream consistency, 2 cups for a milkshake) or to taste

PLEASE NOTE: Do not use milk or fruit juices for this or any drink or recipe while you are Super Fasting - both milk and fruit juices contain large amounts of sugars - either milk sugar (lactose) or fruit sugar (fructose) either of which can completely sabotage your weight loss efforts. For example, one cup of skim milk contains at least 12 grams of carbohydrates - more than half of your daily allotment of carbs!

Add 1 cup ice (crushed is best) to the bottom of an electric blender. Add water. Add blueberries and all dry ingredients. Blend until smooth. This will be the consistency of soft-serve ice cream. If you want it to be a "shake," add an additional cup of water AFTER the first ingredients are well-blended. Drink or eat and enjoy! You're going to love this and so will your body!

Alternative: Add all ingredients except frozen blueberries to a shaker cup, shake and enjoy.

Nutritional Content per 1 shake (varies with ingredients)

Carbohydrates: 7 grams Calories: 171Fiber: 7 gramsProtein: 17.5 grams

Very Berry Pudding (Alternate Recipe)

The same healthy ingredients can also be enjoyed as a pudding, eaten warm or chilled.2 scoop vanilla whey protein 2 level teaspoons Maxi Fiber1 packet unflavored gelatin (which equals 1 TBS.)

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2 TBS. frozen or fresh blueberries2 teaspoons L-glutamine1/8 cup chopped walnuts (optional)

Combine all ingredients except whey. Add 8 ounces hot water and mix well. Add whey and mix again. Put into 2 cups (makes two servings). Chill until firm. Makes two servings, each equivalent to one Super Shake.

Nutritional Content per 1 serving (recipe makes 2 servings)

Carbohydrates: 7.5 grams Calories: 216Fiber: 7.5 gramsProtein: 17.5 grams

Low Carb Mocha Java (Super Shake "Lite")

The same ingredients as Super Shake without the 7 grams of Maxi Fiber. If you have four servings of protein per day, make the fourth one a "very low carb" (no Maxi Fiber) shake until you are solidly into ketosis.

1 scoop vanilla or chocolate whey protein (with both whey protein concentrate and isolate)1 teaspoon L-glutamine1 cup crushed ice1 cup water or coffee 1-2 packets saccharine, Splenda or stevia if desired

Add 1 cup ice (crushed is best) to the bottom of an electric blender. Add water. Add dry ingredients. Blend until smooth. This will be the consistency of soft-serve ice cream. If you want it to be a "shake," add an additional cup of water or coffee AFTER the first ingredients are well-blended. Drink or eat and Enjoy!

Nutritional Content per 1 serving (recipe makes 2 servings)

Carbohydrates: 2-3 grams (depends on your brand of whey)Calories: 90Fiber: 1 gramsProtein: 17.5 grams (depends on brand of whey)

Green Beans Alfredo Casserole (with "Alfredo Greens" variations)

1 16 ounce bag frozen green beans (I prefer french cut): 1/4 c Alfredo sauce (Four Brothers or Classico brand): read labels: these brands have 3 grams of




carbs per 1/4 cup--a real deal!!!1/4 c mayonnaise 1/8 c walnuts (chopped fine)1/8 c shredded Parmesan cheese

Directions: cook green beans according to package directions; drain off excess liquid (save liquid for "scrap soup," it's highly nutritious). Mix alfredo sauce and mayo with a whisk, add green beans and mix again until beans are well-coated. Spread in appropriately sized casserole dish. Crush walnuts to a fine consistency & mix with parmesan; sprinkle on top. Broil in oven 2-4 minutes or until top crust is crisp.

Alfredo Greens: No time for a topping? Or prefer to use another "allowed" veggie instead? Use this same recipe with mustard greens, spinach, turnip greens or any low-carb green veggie, with or without topping, as a vegetable side dish.

Nutritional Content per 1 serving with topping (Serving Size: 1/2 cup; recipe makes 4 servings)

Carbohydrates: 3.5 grams Calories: 216 Fiber: 1.5 gramsProtein: 3.75 grams

Nutritional Content per 1 serving without topping (Serving Size: 1/2 cup; recipe makes 4 servings)

Carbohydrates: 0.75 grams [varies slightly with vegetable choice; refer to the vegetable choices table in Chapter 6].Calories: 146 Fiber: 1.0 gramsProtein: 0.5 grams

Mashed Cauli-Tatoes

Chef's Note: "Mashed potatoes" made with cauliflower instead of potatoes. This saves a HUGE number of carbs and the taste, for my money, is excellent. Various "Keto" brands of products make soy additives for fake potatoes; use them if you like but I don't find them necessary. This recipe doesn't require any "special products."

1 head of cauliflower or 1 16-ounce bag frozen cauliflower per 2 people. (Fresh is best for this recipe and still easy)1/2 stick butter (2 ounces) per head or 16 ounces1/2 tsp. raw garlic (or to taste)1/2 tsp. sea salt (or to taste)

Cook cauliflower until done (cooked soft if you're using the real thing). Put in a bowl, add butter,



garlic and salt and whip with a hand-held mixer or mash well with a fork until completely mixed. That's it! Add more sea salt to taste until you get the "mashed potato" flavor.

Nutritional Content per 1 serving (Serving Size: 1/2 cup; recipe makes 4-6 servings)

Carbohydrates: 2.6 grams Calories: 80 Fiber: 1.0 gramsProtein: 1.0 grams

Cauli-Rice

Ingredients: fresh cauliflower

Clean cauliflower. Process on "fine grate" with a Salad Shooter. This makes cauliflower the consistency of rice.

Add desired amount to frying pan. Add 1 TBS. water per 1 cup cauliflower. Place lid on fry pan and light heat (steam) until tender. This can also be cooked in a rice steamer. Use as you would regular rice.

Nutritional Content per 1 serving (Serving Size: 1/2 cup)

Carbohydrates: 2.6 grams Calories: 13Fiber: 1.0 gramsProtein: 1.0 grams

Creamed Broccoli Soup

1 bunch broccoli, cut in pieces (include stalk)Bragg liquid aminos or soy sauce

Directions: steam broccoli until tender; the stalks require more cooking time than the florets. Place cooked broccoli in blender along with 1/2 cup of the hot water from steaming. Process on low speed until smooth. Add more water and blend again until the desired consistency is achieved. Add Bragg liquid aminos or soy sauce to taste. Top with a sprinkle of Parmesan cheese (1 TBS) if desired.

Nutritional Content per 1 serving (Serving Size: 1 cup)

Carbohydrates: 4.6 grams with Parmesan: 4.6 gramsCalories: 24 44 calsFiber: 2.6 grams 2.6Protein: 2.6 grams 4.6



Crisp-Fried Salmon (or Chicken)

salmon or chicken (usually 3 ounces per serving)2 TBS. olive oilMrs. Dash seasoning

Heat olive oil in frying pan. Place salmon or chicken "steaks" in pan, sprinkle with Mrs. Dash table blend seasoning. Turn and fry on seasoned side until browned. Season other side, turn, repeat.

This simple recipe serves up a crispy, tasty coating to fish or chicken.

Nutritional Content per 1 serving (3 ounces; varies with meat: refer to protein choices chart)

Carbohydrates: 0-2 gramsCalories: 166 Fiber: 0 grams Protein: 18-22 grams

Spinach Salad

fresh spinach (2 cups per serving)1/4 cup crumbled feta cheese1/8 cup chopped onion1/8 cup chopped walnuts2 TBS. oil and vinegar dressing (made with 1/2 cup balsamic vinegar and 1/2 cup flax oil)

Combine all ingredients. Toss and serve.

Nutritional Content per 1 serving (2 cups)

Carbohydrates: 7.7 gramsCalories: 322 Fiber: 4.7 grams Protein: 10.9 grams

Mark's Multi-Purpose Stir-Fry (made with pork, chicken, beef, shrimp or tofu)

Chef's Note: This tasty stir-fry can be used with any protein choice. Serve with cauli-rice for a complete meal.

2 cups beef, chicken, pork or shrimp per serving OR 6 ounces tofu (1 package)1 TBS. Sugar Twin brown sugar replacement1/2 tsp. Chinese five spice powder1 TBS. minced garlic



1 TBS. minced ginger1 TBS. cooking wine or rice wine2 TBS. coco nut oil5 drops sesame oil1 green onion1 package (16 ounces) frozen pepper stir-fry vegetables

Sauce:1 tsp. light soy sauce1 TBS. tapioca starch1/4 cup water

Heat wok or frying pan with 2 TBS. coconut oil. Add ginger, and garlic, stir until browned. Add meat or tofu, stir-fry for two minutes. Next add soy sauce, cooking wine, five spice powder, sesame oil. Stir fry for another minute, then add water and frozen vegetables. Stir and cover with lid. Cook until this comes to a boil, stirring occasionally. (If using tofu, turn with a "wok spoon" so as not to break the tofu cubes). When this mix is boiling, add sauce mix (already combined light soy sauce, tapioca and water). Stir well. As soon as it thickens a bit, turn off heat, transfer to a serving bowl and get ready for some good eats!

Nutritional Content per 1 serving (5 servings per recipe)

Carbohydrates: 6.0 gramsCalories: 201-291 (varies with protein choice) Fiber: 1.0 grams Protein: 18.0 grams (varies slightly with protein choice)

Shrimp Curry (can also be made with pork, chicken, beef, shrimp, tofu or vegetable)

12 ounces shrimp or other protein choice1/4 cup chopped onion1 TBS. coconut oil1 TBS. minced garlic2 tsp. curry powder1 TBS. soy flour (full fat)1 1/2 cup chicken broth1 egg yolk1/4 cup coconut milk (full fat)1 TBS. butter

Heat frying pan or wok, melt coconut oil. Stir fry beef, chicken or pork (shrimp does not need to be cooked at this point) with onion and garlic until meat changes color. Transfer to a bowl.



Melt butter in same pan. Add curry powder and soy flour. Stir in chicken broth. Bring to a boil and then lower heat.

Beat egg yolk and coconut milk together. Stir into brother mix over low heat until it begins to thicken. Add meat mix and mix well to heat. Serve over with cauli rice.

Nutritional Content per 1 serving (makes 4 servings)

Carbohydrates: 4.1 gramsCalories: 182.5 (varies with protein choice. Sauce serving alone is 112.5 calories) Fiber: 0.75 grams Protein: 19.0 grams (varies with protein choice. Sauce supplies 2 grams of protein per serving)

Vegetable-Cheese Frittata

Chef's NOTE: A frittata is an egg casserole. They are easy to make. Using this basic recipe, make substitutions in vegetable ingredients. Other popular frittata ingredients include spinach, artichoke heart, tomato, zucchini and yellow (Summer) squash. Top with a sprinkle of crisp bacon bits for an added gourmet touch.

8 eggs2 cups broccoli florets (other vegetables may be substituted)2 cup sliced mushrooms1/2 cup chopped onion4 ounces shredded cheddar cheese

Mix broccoli, onions and mushrooms. Place mixture in a 1 quart glass casserole dish. Beat eggs. Pour over vegetables. Top with 1/2 cheese. Cook in microwave for 10 minutes, test with a knife. Continue cooking until knife comes out clean. Top with remaining cheese. Allow dish to set for 5 minutes before serving.

Nutritional Content per 1 serving (makes 4 servings)

Carbohydrates: 6.7 gramsCalories: 318 Fiber: 2 grams Protein: 20.2 grams


Resources

Super-Fast Resources

In order to make your Super Fast experience easier, we have compiled the following resource list for you:

Nutritional SupplementsSuper Fast Shake IngredientsHormone TestingHormone-Effecting and Other Super Fast Diet SupplementsExercise equipment, videos and other resourcesOrganic "Farmer's Market" Food (coconut oil, sea salt, organic beef, wild salmon, organic blueberries and more). Internet connection required to access.Medical Equipment (Blood pressure cuffs, heart/pulse monitors, etc.)Water Purifiers

Nutritional Supplements

Most of the nutritional supplements needed for The Super Fast Diet can be found in your local health food store. However, finding the "just right" collection of products can be challenging because you will have to add up the nutrient content of 27 vitamins, minerals and trace minerals, plus find a comparable "green foods formula" to be sure that you are getting the target doses without exceeding them. Remember, it is MOST IMPORTANT for you to obtain "optimal doses" of ALL nutrients as even a single trace mineral deficiency can negatively affect the results of your diet. Also be aware that even if you manage to mix and match and find formulas that fill the "optimal dose" bill perfectly, you still have no assurance about the quality of the supplements you are purchasing. There is very little quality control in the nutritional supplement industry, I'm sorry to report.

In order to make things easier and faster for you, and help you get "the right stuff," I have put together recommended combinations of products. Several of the basic formulas, such as my Maxi Multi and Maxi Fiber, have no equal that I can find among other brands, which is why I formulated them myself. Please consider these formulas in order to save yourself a lot of time and energy trying to "mix and match" formulas to get the optimal doses you require. You'll also find a selection of the highest quality whey proteins, "green food supplements" (Red Alert and Greens First), flax oil and L-glutamine as used in The Super Fast. These recommendations represent the highest quality products and optimal nutrient doses. If you go to look for formulas at your local health food store, be sure to take your "optimal dose" chart with you.

You will need Internet connection to visit the resource pages.

Basic Super Fast Nutritional Supplements:These two formulas together supply all of the optimal doses of vitamins, minerals, trace minerals and Omega-3 EFA's as outlined in The Super Fast Diet:

Maxi Multi: State-of-the-art formulation of vitamins, minerals, trace minerals, antioxidants and bioflavonoids with concentrated plant enzymes for easy assimilation. Specially formulated by Dr. Myatt to ensure optimal nutrition during The Super Fast Diet. 1 bottle (270 capsules, a 30 day supply).

MaxEPA: Natural Marine Lipids (fish oils) in soft gel capsules supply Omega-3 Essential Fatty Acids in the most concentrated form available. MaxEPA is specially processed at low temperatures without chemicals. 1 bottle (200 capsules, a 30 day supply).

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Resources

OR substitute a combination like the following for Maxi Multi:

1.) Nutrizyme without iron (multiple high potency multi vitamin/mineral formula). 2 caps, 3 times per day.2.) Multi B Complex: B complex formula containing approx. 50mg of each B vitamin. Take 1 cap, 2 times per day in addition to your multiple.3.) Cal-Mag-amino: Take additional calcium/magnesium added to your multiple in order to obtain 1,000/500mg total daily intake of these essential minerals.4.) Antioxidants: one high potency cap, 2 times per day. Daily total should be 1,000mg vit. C (or more), 400-800IU vitamin E

Super Fast Super-Shake Ingredients: 1.) Low Carb whey protein 2.) Maxi Fiber (or equivalent low carb fiber formula supplying 5-7 grams of fiber per serving) 3.) Red Alert or Greens First (or equivalent low carb fruit & vegetable supplement) 4.) Flax oil 5.) L-glutamine (unless you use a whey protein that already has glutamine added). Additional glutamine is recommended if you suffer from carbohydrate or alcohol cravings.

Whey Pumped Protein Powder with L-glutamine. This great-tasting, very low carb whey protein is ideal for The Super Fast diet. Each one scoop serving of Rich Vanilla has 87 calories, 18grams of protein and 1.5 grams of carbs. Dutch Chocolate has 101 calories, 18g protein and 4 grams carbs.

Whey Pumped Protein Powder 2.2pounds (36 servings) per container.

Maxi Fiber: A delicious mild berry flavor fiber complex of Brans, Gums, Mucilage, Cellulose, Hemicellulose and Pectins. Each level teaspoon provides 7 grams of fiber and 7 grams of carbs. (Zero grams effective carbs). Mixes easily with beverages, does NOT go "gummy" and tastes great.

Recommended by Dr. Myatt as part of The Super Fast Diet Super Shake. Maxi Fiber Low Carb, Full-Spectrum Fiber Formula 10ounces (30 servings per container)

Flax Oil: Flax Seed Oil is the richest source of alpha-linolenic acid, an Omega-3 Essential Fatty Acid. In liquid form, Flax Seed Oil can be supplemented in foods. Flax Seed Oil gives Super Shakes a creamy consistency and adds the all-important Omega-3 Essential Fatty Acids in food form. Flax Seed Oil can also be mixed with vinegar and spices for a delicious salad dressing. Only 100% certified organic flax seed is used, and the oil is mechanically cold-pressed below 96F to ensure potency

Red Alert: Get the Antioxidant Power of 10 Servings of Fruits & Vegetables in each scoop of thisGreat Tasting Red Super Food Powdered Drink Mix. Only 30 calories and < 4 grams of carbs per serving. Tastes great and mixes easily in a Super Shake. How do you get a generous dose of fruits and vegetables while Super Fasting (or even when not?) Red Alert! Red Alert 8.7 oz (30


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and purity. Flax Oil Liquid, High Lignan, in 16 oz Bottle (24, 1 TBS. servings.)

servings)

L-Glutamine Powder: Free-form amino acid that stimulates the production of Growth Hormone (GH), decreases sugar and alcohol cravings and helps prevent muscle tissue breakdown during dieting or strenuous exercise. Each (1) teaspoon contains: L-glutamine (100% free form): 4,500 mg. Suggested dose: 1 tsp. in each Super Shake or other cold beverage, 2-3

times per day. L-Glutamine 10.6 ounces (60 servings)

Greens First Get the Antioxidant Power of 10 Servings of Fruits & Vegetables in each scoop of thisGreat Tasting Green Super Food Powdered Drink Mix. 49 Super Foods in one formula---- no juicer required! Tastes great and mixes easily in a Super Shake. Only 45 calories and < 6 grams of carbs per serving.GreensFirst 10 oz (30 servings)

Hormone-effecting and other Super Fast Dieting Formulas (Optional, as Indicated. You will need internet connection to view these.) Use these formulas based on the results of a Hormone Profile Test or as directed by a healthcare provider.

Hormone Testing is highly recommended before taking hormone-effecting supplements to help you discover the balance of your personal hormone levels. This allows for a "targeted" hormone protocol that is specific to your needs.

BMR Complex Stimulates Thyroid Function. Thyroid concentrate (hormone free) with herbal synergists and essential nutrients to nourish and improve thyroid gland function.

Thyroid Cytotropin contains small but significant amounts of T4 and T3 (thyroid hormones). Use for low thyroid, slow metabolism and low basal body temperature associated with fatigue.

L-5-HTP Proven Help for Depression, Migraines, Overweight and Anti-Aging. L-5HTP, an amino acid intermediate, participates in the body’s production of serotonin. It also stimulates increased endorphin, melatonin, nor-epinephrine and dopamine production. Over 70% of an oral dose of L-5-HTP is converted into serotonin. These brain chemicals (neurotransmitters) help increase energy, improve mood and sleep, and decrease appetite. Useful for insomnia, anxiety, depression and weight loss programs. Numerous double-blind studies have shown L-5-HTP to be equally as effective as serotonin reuptake inhibitor drugs (Prozac, Paxil, Zoloft) but with far less negative side-effects. L-5-HTP taken orally is well absorbed (much better than tryptophan) and enhances the body's own manufacturer of the above-listed hormones.

DHEA Lose Weight, Slow Aging, Improve Hormone Levels with this "Master Hormone." DHEA is a steroid hormone secreted by the adrenal glands. It is a precursor (“master hormone”) for many other steroid hormones including male and female sex hormones (estrogen and testosterone) and corticosteroids. DHEA levels often decline dramatically with age and low DHEA levels in the brain and blood are thought to contribute to many of the problems associated with aging. Studies have shown increased abdominal fat loss with dieting when DHEA levels were increased.

Gymnema Improves Insulin Production. Gymnema has been shown to lower fasting blood sugar levels and regenerate pancreatic cells that produce insulin. This is an incredibly important herb for diabetes, both type I and II. Gymnema enhances insulin action, reduces fasting blood sugar levels (only in diabetics) and may stimulate islet cell regeneration

Melatonin Powerful Antioxidant Protection and Sleep Aid. Melatonin, a hormone manufactured by the pineal gland, is best-known as an aid for insomnia. Melatonin helps regulate the sleep/wake cycle and sets the Circadian rhythms (24 hour cycle) of the body. Because it "sets" the rhythm of release of all other hormones, melatonin is an important hormone regulator. It is also a powerful antioxidant for the nervous system, one of the only antioxidants to cross the blood-brain barrier.




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St. John's Wort (Hypericum) Proven Herbal Mood Enhancer. Helps balance dopamine, cortisol, norepinephrine, GABA and serotonin levels. St. John's Wort and L-5-HTP are two of the most well-studied antidepressants. Although the therapeutic outcome is similar between St. John's Wort and antidepressants, the safety profile, cost, and patient satisfaction were rated consistently higher for St. John's Wort.

Syncholamine provides the precursors (raw materials) to assist the body's production of the neurotransmitters epinephrine, norepinephrine and dopamine. These three hormones are excitatory neurotransmitters (NT's). A deficiency of any of these neurotransmitters can cause depression, fatigue, food cravings and addictions, and weight gain. Low dopamine is also associated with Parkinson's disease.

Additional Weight-Loss Supplements (Optional, as Indicated. You will need internet connection to view these.)

Acetyl-L-Carnitine (A-LC) Energizer and Potent Brain Antioxidant. Acetyl-L-Carnitine (ALC), a derivative of the amino acid L-carnitine, is a vitamin-like compound that transports fatty acids into cells where they can be used as energy. ALC works most effectively with CoQ10 and Alpha Lipoic Acid to maintain the energy-producing function of mitochondria. (The energy-producing units of the cell).

Alpha Lipoic Acid (A-LA) Energy Transporter that improves mitochondrial function (the "energy producing units" of the cell) and works well in combination with CoQ10 and Acetyl-l-Carnitine to enhance energy production. Lipoic acid is also involved in the conversion of carbohydrates to energy.

CLA (Conjugated Linoleic Acid) is a naturally-occurring component in beef and milk. CLA has been shown to decrease body fat while increasing lean muscle tissue. Hence, it is useful for both weight loss and weight gain (muscle gaining) programs.

CoQ10 Antioxidant that functions as an "energizer" to mitochondria, the body's energy producing units. Dr. Michael Murray says to think of CoQ10 as the body's "spark plugs." Mitochondria, which produce energy, require CoQ10 to "spark" their production of energy units (ATP). Muscles, and the heart in particular, have high requirements for CoQ10.

Hydroxycitrate (Citrimax®, HCA) is a substance isolated from the fruit of the Malabar tamarind (Garcinia cambogia). HCA inhibits conversion of carbohydrates into fat. It also suppresses appetite.

Soy Protein (Super Green Pro) An all-vegetarian alternative to whey protein. Can be used as the sole source of protein for vegans or as an occasional alternative to whey. This soy formula contains green Super Foods and no carbs!

Find a full line of condition-specific nutrients plus an easy-to-use "health conditions" reference guide at our website: DrMyattsWellnessClub.com


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References by Chapter


[denotes author's notes and comments] NOTE: You must be connected to the Internet to access the references with "live links" (the blue underlined links).

Chapter One: Why Lose Weight Super Fast?

Multidisciplinary treatment of obesity with a protein-sparing modified fast: results in 668 outpatients. Am J Public Health. 1985 Oct;75(10):1190-4.

Short- and long-term evolution of body composition in 1389 obese outpatients following a very low calorie diet (Pro'gram18 VLCD). Acta Diabetol. 2003 Oct;40 Suppl 1:S149-50.

Results of the treatment of obesity with a protein-sparing modified fast. Int J Obes. 1978;2(2):143-8.

The diet prescription for obesity. What works? Minn Med. 2000 Nov;83(11):28-32.

A comparison of two very-low-calorie diets: protein-sparing-modified fast versus protein-formula-liquid diet. Am J Clin Nutr. 1985 Mar;41(3):533-9.

Metabolic changes in a 3-week treatment with a low calorie protein-carbohydrate diet in massively obese adolescents. Infusionsther Klin Ernahr. 1983 Apr;10(2):82-9.

Approaching the protein-sparing modified fast. Am Fam Physician. 1990 Nov;42(5 Suppl):51S-56S.

Protein-sparing modified fast in the treatment of severe obesity: weight loss and nitrogen balance data. Int J Obes. 1980;4(3):189-96.

Obesity and risk of gallstone development on a 1200 kcal/d (5025 Kj/d) regular food diet. [Author's note: This study showed NO increase in stone formation with faster weight loss- DM]. Int J Obes Relat Metab Disord. 1996 May;20(5):450-4.

The role of gallbladder emptying in gallstone formation during diet-induced rapid weight loss. [Author's note: this study showed protection from gallstone formation on a very low calorie diet by addition of a small amount of fat; this amount is contained in The Super Fast Diet- DM]. Hepatology. 1996 Sep;24(3):544-8.

Anthropometric and calorimetric evidence for the protein sparing effects of a new protein supplemented low calorie preparation. Am J Clin Nutr. 1985 Mar;41(3):540-4.

The effects of a high-protein, low-fat, ketogenic diet on adolescents with morbid obesity: body composition, blood chemistries, and sleep abnormalities. Pediatrics. 1998 Jan;101(1 Pt 1):61-7.

Absence of cardiac arrhythmias during a very-low-calorie diet with high biological quality protein. Int J Obes. 1983;7(4):313-20.

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Effect of a protein-sparing diet and brief fast on nitrogen metabolism in mildly obese subjects. J Lab Clin Med. 1977 May;89(5):1030-5.

[Long-range success good] An eight-year experience with a very-low-calorie formula diet for control of major obesity. Int J Obes. 1988;12(1):69-80.

[ CONCLUSIONS: Compared with a low-fat diet, a low-carbohydrate diet program had better participant retention and greater weight loss. During active weight loss, serum triglyceride levels decreased more and high-density lipoprotein cholesterol level increased more with the low-carbohydrate diet than with the low-fat diet]. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.

[Better improvement in cardiac risk factors with ketogenic] A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003 May 22;348(21):2082-90.

Results of protein-sparing modified fasting in hyperlipoproteinemias [Article in German; English abstract] Dtsch Z Verdau Stoffwechselkr. 1985;45(5):228-35.

[Weight loss more beneficial than exercise in lowering lipid risk factors] Reducing diet and/or exercise training decreases the lipid and lipoprotein risk factors of moderately obese women. J Am Coll Nutr. 2002 Aug;21(4):344-50.

[This diet is an acceptable, effective and safe means of achieving rapid weight loss in obesity] A metabolic ward study of a high protein, very-low-energy diet. Int J Obes. 1983;7(4):345-52.

Caloric Restriction and Life Expectancy Highlights of the 5th European Molecular Biology Organization Interdisciplinary Conference on Science and Society -- Time & Aging: Mechanisms and Meanings; November 5-6, 2004; Heidelberg, Germany

Lipid and insulin concentrations in obese postmenopausal women: Separate effects of energy restriction and weight loss. Am J Clin Nutr 1992;56:44.

Effect of an energy restrictive diet, with or without exercise, on lean tissue mass, resting metabolic rate, cardiovascular risk factors, and bone in overweight postmenopausal women. Am J Med 1993;95:131.

Weight loss is correlated with an improved lipoprotein profile in obese postmenopausal women. J Am Coll Nutr 2000;19:275.

Chapter Two: Truth, Lies and Weight-Loss Diets (The Real Causes of Overweight)

Effect of low-calorie diets on plasma retinol-binding protein concentrations in overweight women. J Nutr Biochem. 1990 Sep;1(9):484-6.

Long-term effects of early malnutrition on body weight regulation. Nutr Rev. 2004 Jul;62(7 Pt 2):S127-33.

















Obesity and malnutrition in children: profile of a low-income community [Article in Portuguese; abstract in English] J Pediatr (Rio J). 2001 Jul-Aug;77(4):288-93.

The application of body cell mass index for studying muscle mass changes in health and disease conditions. Acta Diabetol. 2003 Oct;40 Suppl 1:S286-9.

Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment. Am J Clin Nutr. 2004 May;79(5):774-9.

Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Am J Clin Nutr. 2004 Aug;80(2):348-56.

[High carbohydrate diets are "least best"]. Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. Diabetologia. 2005 Jan;48(1):8-16. Epub 2004 Dec 23.

The epidemic of obesity. J Clin Endocrinol Metab. 2004 Jun;89(6):2522-5.

Modulation of antioxidant compounds in organic vs conventional fruit (peach, Prunus persica L., and pear, Pyrus communis L.). J Agric Food Chem. 2002 Sep 11;50(19):5458-62.

Nutrients and antioxidant molecules in yellow plums (Prunus domestica L.) from conventional and organic productions: a comparative study. J Agric Food Chem. 2004 Jan 14;52(1):90-4.

Effects of two energy-restricted diets containing different fruit amounts on body weight loss and macronutrient oxidation. Plant Foods Hum Nutr. 2005 Dec;60(4):219-24

Diet and gall stones: effects of refined and unrefined carbohydrate diets on bile cholesterol saturation and bile acid metabolism. Gut. 1983 Jan;24(1):2-6.

Annual Deaths Attributable to Obesity in the United States JAMA, Oct 1999; 282: 1530 - 1538.

Progression of Age-Related Macular Degeneration: Association With Body Mass Index, Waist Circumference, and Waist-Hip RatioArch Ophthalmol 2003;121:785-792.

Lifestyle modification in the pharmacologic treatment of obesity: A pilot investigation of a potential primary care approach. Obesity Research 1997; 4: 218-226.

Vegetables without vitamins: Agriculture department exposes drastic drop in vitamin content of vegetables. Life Extension March 2001; 28-33

Dietary sources of nutrients among US adults, 1989 to 1991. J Am Diet Assoc 1998; 98:537-547.

Paleolithic nutrition revisted: a twelve-year retrospective on its nature and implications. European Journal of Clinical Nutrition 1997; 51:207-216.

Cereal grains: Humanity's double-edged sword. World Rev Nutr Diet 1999; 84:20-73.













The Optimal ratio of fat-to carbohydrate in the diet. Annual Review of Nutrition 1999; 19:325-341.

Metabolic effects of a low glycemic index diet. Am J Clin Nutr 1987; 46:968-975.

Chapter Three: Nutrition 101

Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med. 2001 Apr;7(2):161-73.

Micronutrient supplementation trials and the reduction of cancer and cerebrovascular incidence and mortality. Nutr Rev. 1994 Mar;52(3):102-5.

Dietary protein intake and risk of osteoporotic hip fracture in elderly residents of Utah. J Bone Miner Res. 2004 Apr;19(4):537-45. Epub 2004 Feb 09.

The effect of pegylated human recombinant leptin (PEG-OB) on neuroendocrine adaptations to semi-starvation in overweight men. Eur J Endocrinol. 2003 Jun;148(6):649-55.

Antioxidant intake is associated with semen quality in healthy men. Hum Reprod. 2005 Jan 21; [Epub ahead of print]

Serum homocysteine, B12 and folic acid concentration in Thai overweight and obese subjects. Int J Vitam Nutr Res. 2003 Feb;73(1):8-14.

Increased brain endothelial nitric oxide synthase expression in thiamine deficiency: relationship to selective vulnerability. Neurochem Int. 2004 Jul;45(1):49-56.

Fatal metabolic acidosis caused by thiamine deficiency. J Emerg Med. 2004 Apr;26(3):301-3.

Reversal of refractory congestive heart failure after thiamine supplementation: report of a case and review of literature. J Cardiovasc Pharmacol Ther. 2003 Dec;8(4):313-6.

Vitamin C supplement use and bone mineral density in postmenopausal women. J Bone Miner Res. 2001 Jan;16(1):135-40.

Changes in vitamins intake in overweight and obese adults after low-energy diets [Article in Polish; abstract in English] Rocz Panstw Zakl Hig. 2002;53(3):243-52.

Depression and folate status in the US Population. Psychother Psychosom. 2003 Mar-Apr;72(2):80-7.

Folate levels determine effect of antioxidant supplementation on micronuclei in subjects with cardiovascular risk. Mutagenesis. 2004 Nov;19(6):469-76.





















Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study. J Bone Miner Res. 2000 Dec;15(12):2504-12.

Dietary silicon intake is positively associated with bone mineral density in men and premenopausal women of the Framingham Offspring cohort. J Bone Miner Res. 2004 Feb;19(2):297-307. Epub 2003 Dec 16.

Total calcium intake is associated with cortical bone mineral density in a cohort of postmenopausal women not taking estrogen. J Nutr Health Aging. 2003;7(5):296-9.

Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr. 2004 Sep;80(3):715-21.

Vitamins B6, B12, and folate: association with plasma total homocysteine and risk of coronary atherosclerosis. J Am Coll Nutr. 1998 Oct;17(5):435-41.

Relationship between plasma homocysteine and vitamin status in the Framingham study population. Impact of folic acid fortification. Public Health Rev. 2000;28(1-4):117-45.

Effects of dietary nutrients and food groups on bone loss from the proximal femur in men and women in the 7th and 8th decades of age. Osteoporos Int. 2003 Jun;14(5):418-28. Epub 2003 Apr 16.

Review article: is there a link between micronutrient malnutrition and Helicobacter pylori infection? Aliment Pharmacol Ther. 2004 Nov 15;20(10):1029-34.

An ideal ocular nutritional supplement? Ophthalmic Physiol Opt. 2004 Jul;24(4):339-49.

A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001 Oct;119(10):1417-36.

The relation of serum levels of antioxidant vitamins C and E, retinol and carotenoids with pulmonary function in the general population. Am J Respir Crit Care Med. 2001 Apr;163(5):1246-55.

Magnesium and hypertension. [Article in Japanese; abstract in English] Calcium. 2005 Feb;15(2):255-60.

[evidence has emerged in recent years that low (suboptimal) intakes of micronutrients are associated with an elevated risk of chronic diseases]. Vitamin d and calcium in the prevention of prostate and colon cancer: new approaches for the identification of needs. J Nutr. 2005 Feb;135(2):326-31.

Vitamin D and prostate cancer. J Steroid Biochem Mol Biol. 2001 Jan-Mar;76(1-5):125-34.

Prostate cancer risk and prediagnostic serum 25-hydroxyvitamin D levels (Finland). Cancer Causes Control. 2000 Oct;11(9):847-52.

Hepatocyte growth factor and vitamin D cooperatively inhibit androgen-unresponsive prostate cancer cell
























lines. Endocrinology. 2000 Jul;141(7):2567-73.

Vitamin D and prostate cancer prevention and treatment. Trends Endocrinol Metab. 2003 Nov;14(9):423-30.

Vitamin D and systemic cancer: is this relevant to malignant melanoma? Br J Dermatol. 2002 Aug;147(2):197-213.

Vitamin d intake: a global perspective of current status. J Nutr. 2005 Feb;135(2):310-6.

A pilot study of vitamin D in psychogeriatric patients: 82% are (severely) deficient [Article in Dutch; abstract in English] Tijdschr Gerontol Geriatr. 2004 Oct;35(5):203-6.

Functional indices of vitamin D status and ramifications of vitamin D deficiency. Am J Clin Nutr. 2004 Dec;80

(6 Suppl):1706S-9S.

Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S.

Osteoporosis and mineral intake. [Article in Japanese; abstract in English] Clin Calcium. 2004 Dec;14(12):1902-5.

Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr. 2003 Feb;77(2):512-6.

The relation of dietary vitamin C intake to bone mineral density: results from the PEPI study. Calcif Tissue Int. 1998 Sep;63(3):183-9.

Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000 May;71(5):1201-8.

Low plasma vitamin B12 is associated with lower BMD: the Framingham Osteoporosis Study. J Bone Miner Res. 2005 Jan;20(1):152-8. Epub 2004 Oct 25.

Effect of a two-year supplementation with low doses of antioxidant vitamins and/or minerals in elderly subjects on levels of nutrients and antioxidant defense parameters. J Am Coll Nutr. 1997 Aug;16(4):357-65.

Effects of supplementation with a combination of antioxidant vitamins and trace elements, at nutritional doses, on biochemical indicators and markers of the antioxidant system in adult subjects. J Am Coll Nutr. 1998 Jun;17(3):244-9.

Effect of 6 month supplementation with different combinations of an association of antioxidant nutrients on biochemical parameters and markers of the antioxidant defence system in the elderly. The Geriatrie/Min.Vit.Aox Network. Eur J Clin Nutr. 1996 Jul;50(7):443-9.

Effects of 6-month multivitamin supplementation on serum concentrations of alpha-tocopherol, beta-carotene, and vitamin C in healthy elderly women. Int J Vitam Nutr Res. 2004 Mar;74(2):161-8.


























The impact of vitamins and/or mineral supplementation on blood pressure in type 2 diabetes. J Am Coll Nutr. 2004 Jun;23(3):272-9.

Magnesium supplementation prevents angiotensin II-induced myocardial damage and CTGF overexpression. J Hypertens. 2005 Feb;23(2):375-380.

Magnesium deficiency and osteoporosis: animal and human observations. J Nutr Biochem. 2004 Dec;15(12):710-6.

Magnesium in cardiovascular and other disorders. Am J Health Syst Pharm. 2004 Aug 1;61(15):1569-76.

Cardiovascular consequences of magnesium deficiency and loss: pathogenesis, prevalence and manifestations--magnesium and chloride loss in refractory potassium repletion. Am J Cardiol. 1989 Apr 18;63(14):4G-21G.

Magnesium: its proven and potential clinical significance. South Med J. 2001 Dec;94(12):1195-201.

Magnesium deficiency and diabetes mellitus. Causes and effects. Postgrad Med. 1992 Oct;92(5):217-9, 222-4.

Environmental magnesium deficiency as a cardiovascular risk factor. J Cardiovasc Risk. 1996 Feb;3(1):4-10.

Magnesium in congestive heart failure, acute myocardial infarction and dysrhythmias. J Cardiovasc Nurs. 1993 Oct;8(1):19-31.

Calcium and the risk for periodontal disease. J Periodontol. 2000 Jul;71(7):1057-66.

Chapter Four: The Hormone Connection

[Hormones are better controlled with low carb] Weight-loss with low or high carbohydrate diet? Int J Obes Relat Metab Disord. 1996 Dec;20(12):1067-72.

Impact of weight loss on the metabolic syndrome. Diabetes Obes Metab. 2002 Nov;4(6):407-14.

Effects of caloric restriction and weight loss on glycemic control, insulin release and resistance, and atherosclerotic risk in obese patients with type II diabetes mellitus. Am J Med. 1984 Jul;77(1):7-17.

Abnormal cortisol metabolism and tissue sensitivity to cortisol in patients with glucose intolerance. J Clin Endocrinol Metab. 2002 Dec;87(12):5587-93.

Activation of the hypothalamic-pituitary-adrenal axis in obesity: cause or consequence? Growth Horm IGF Res. 2001 Jun;11 Suppl A:S91-5.

Melatonin as an organoprotector in the stomach and the pancreas. J Pineal Res. 2005 Mar;38(2):73-83.



























Physiological levels of melatonin contribute to the antioxidant capacity of human serum. J Pineal Res. 1999 Aug;27(1):59-64.

Determinants of bone density in healthy older men with low testosterone levels. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M492-7.

Impact of obesity on hypogonadism in the andropause. Int J Androl. 2002 Aug;25(4):195-201.

Glucocorticoids and insulin resistance: old hormones, new targets. Clin Sci (Lond). 1999 May;96(5):513-23.

Increased glucocorticoid receptor expression in human skeletal muscle cells may contribute to the pathogenesis of the metabolic syndrome. Diabetes. 2002 Apr;51(4):1066-75.

Growth hormone, insulin-like growth factor-I and the cortisol-cortisone shuttle. Horm Res. 2001;56 Suppl 1:1-6.

Tissue-specific dysregulation of cortisol metabolism in human obesity. J Clin Endocrinol Metab. 2001 Mar;86(3):1418-21.

Cortisol metabolism in human obesity: impaired cortisone-->cortisol conversion in subjects with central adiposity. J Clin Endocrinol Metab. 1999 Mar;84(3):1022-7.

Age-related modifications of the morphological organization of pituicytes are associated with alteration of the GABAergic and dopaminergic innervation afferent to the neurohypophysial lobe. Eur J Neurosci. 2003 Oct;18(7):1889-903.

Serotonin in aging, late-life depression, and Alzheimer's disease: the emerging role of functional imaging. Neuropsychopharmacology. 1998 Jun;18(6):407-30.

Serotonin, cerebral blood flow, and cerebral metabolic rate in geriatric major depression and normal aging. Brain Res Brain Res Rev. 1999 Nov;30(3):250-63.

CNS dopamine oxidation and catechol-O-methyltransferase: importance in the etiology, pharmacotherapy, and dietary prevention of Parkinson's disease. Int J Mol Med. 2004 Mar;13(3):343-53.

Sensitivity of the appetite control system in obese subjects to nutritional and serotoninergic challenges. Int J Obes 1990; 14:219-233.

Prospects for Research for Disorders of the Endocrine System. JAMA, Feb 2001; 285: 624 - 627.

Depression and poor glycemic control. Diabetes Care, 2000;23:934-942.

The role of serotonin in human mood and social interaction. Insight from altered tryptophan levels. Pharmacol Biochem Behav, 2002;71:857-865.

The human body circadian: how the biologic clock influences sleep and emotion. Neuroendocrinology Letters,
















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2000;21:9-15.

Comparison of St. John's wort and imipramine for treating depression: randomized controlled trial. British Medical Journal, 2000;321:536-539.

Equivalence of St. John's wort extract (Ze 117) and fluoxetine: a randomized controlled study in mild-moderate depression. International Clinical Psychopharmacology, 2000;15:61-68.

Comparison of an extract of hypericum (LI 160) and sertraline in the treatment of depression: a double-blind, randomized pilot study. Clinical Therapeutics, 2000;22:411-419.

Hypericum extract versus imipramine or placebo in patients with moderate depression: randomized multicentre study of treatment for eight weeks. British Medical Journal, 1999;319:1534-1539.

Effectiveness of St John's wort in major depression. A randomized controlled trial. JAMA, 2001;285:1978-1986.

The GABA paradox: multiple roles as metabolite, neurotransmitter, and neurodifferentiative agent. J Neurochem 1999;73:1335-42.

The Healing Nutrients Within. In Facts, Findings and New Research on Amino Acids. New Canaan, CT: Keats Publishing, 1987.

Effect of acute and repeated administration of gamma aminobutyric acid (GABA) on growth hormone and prolactin secretion in man. Acta Endocrinol 1980;93:149-54.

Obesity and medicinal plants. Fitoterapia 2000;71:S73–S82 [review].

Effect of DHEA on Abdominal Fat and Insulin Action in Elderly Women and Men JAMA November 10, 2004;292:2243-2248

Chapter Five: Get Ready to Lose Weight Super Fast

Influence of Protein Type in Nutritionally Adequate Diets on the Development of Immunity. In: Friedman, M. ed. Absorption and Utilization of Amino Acids. CRC Press 1989; 2: 219-223.

The Immunoenhancing Property of Dietary Whey Protein Concentrate. Clin. Invest. Med 1988; 11: 271-278.

Mechanism of Altered B-cell Response induced by Changes in Dietary Protein Type in Mice. J. Nutrm 1985; 115: 1409-1417.

n-3 Polyunsaturated fatty acids, fatal ischemic heart disease, and nonfatal myocardial infarction in older adults: the Cardiovascular Health Study. Am J Clin Nutr. 2003 Feb;77(2):319-25.

Influence of dietary supplementation with long-chain n-3 or n-6 polyunsaturated fatty acids on blood inflammatory cell populations and functions and on plasma soluble adhesion molecules in healthy adults.


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Lipids. 2001 Nov;36(11):1183-93.

[Serum insulin and cholesterol concentrations were lower in horses receiving fish oil (treatment effect; P < 0.05), but serum triglycerides were not affected]. The effect of dietary fish oil supplementation on exercising horses. J Anim Sci. 2004 Oct;82(10):2978-84.

The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina. Prog Retin Eye Res. 2005 Jan;24(1):87-138.

Beneficial effect(s) of n-3 fatty acids in cardiovascular diseases: but, why and how? Prostaglandins Leukot Essent Fatty Acids. 2000 Dec;63(6):351-62.

Habitual dietary intake of n-3 and n-6 fatty acids in relation to inflammatory markers among US men and women. Circulation. 2003 Jul 15;108(2):155-60. Epub 2003 Jun 23.

Glutamine, exercise and immune function. Links and possible mechanisms. Sports Med. 1998 Sep;26(3):177-91.

[glutamine helps prevent muscle atrophy] Glucocorticoid-induced muscle atrophy: mechanisms and therapeutic strategies. Endocr Pract. 1999;5(5):277-81.

[benefits of glutamine] Glutamine prevents downregulation of myosin heavy chain synthesis and muscle atrophy from glucocorticoids. Am J Physiol. 1995 Apr;268(4 Pt 1):E730-4.

Hypocholesterolemic effect of vegetable protein in a hypocaloric diet. Atherosclerosis. 1989 Aug;78(2-3):99-107.

Soy versus whey protein bars: Effects on exercise training impact on lean body mass and antioxidant status. Nutr J. 2004 Dec 08;3(1):22.

Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1349-52.

Iron indexes and total antioxidant status in response to soy protein intake in perimenopausal women. Am J Clin Nutr. 2002 Jul;76(1):165-71.

Isoflavone-rich soy protein isolate attenuates bone loss in the lumbar spine of perimenopausal women. Am J Clin Nutr. 2000 Sep;72(3):844-52.

Soy protein with isoflavones has favorable effects on endothelial function that are independent of lipid and antioxidant effects in healthy postmenopausal women.Am J Clin Nutr. 2003 Jul;78(1):123-30.

Long-term Intake of Dietary Fiber and Decreased Risk of Coronary Heart Disease Among WomenJAMA, Jun 1999; 281:1998-2004.

Intake of dietary fiber and risk of coronary heart disease in a cohort of Finnish men. The Alpha-Tocopherol, Beta-






















Carotene Cancer Prevention Study. Circulation. 1996;94(11):2720-2727.

Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. JAMA. 1996;275(6):447-451.

Long-term intake of dietary fiber and decreased risk of coronary heart disease among women. JAMA. 1999;281(21):1998-2004.

Very Berry: Benefits Abound: An update on blueberries, bilberry extract, cranberry extract and grape seed extract. Life Extension 2001; March: 521-59.

Antioxidant effects of flavonoids on hemoglobin glycosylation. Pharma Acta Helv 1999; 73:223-226.

In vitro anticancer activity of fruit extracts from Vaccinium (blueberry) species. Planta Med 1996; 62: 212-216.

Anti-inflammatory activity and inhibition of arachadonic acid metabolism by flavonoids. Agents Actions 1991; 32:283-288.

Cardioprotective effects of grape seed proanthocyanidins against ischemic reperfusion injury. J Mol Cell Cardiol 1999; 31:1289-1297.

Relationship between polyphenol intake and blood glucose response of normal and diabetic individuals. Am J Nutr 1984; 39:745-751.

Chapter Six: The Super Fast Diet

Effects of moderate variations in macronutrient composition on weight loss and reduction in cardiovascular disease risk in obese, insulin-resistant adults. Am J Clin Nutr. 2006 Oct;84(4):813-21.

Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006 Feb;83(2):260-74

Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. Am J Clin Nutr. 2005 Jun;81(6):1298-306

Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects.Int J Obes Relat Metab Disord.2004 May;28(5):661-70

Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. Diabetologia. 2005 Jan;48(1):8-16.

[Lower B.P. ] Results of the Diet, Exercise, and Weight Loss Intervention Trial (DEW-IT). Hypertension. 2002 Nov;40(5):612-8.

Relative effects of weight loss and dietary fat modification on serum lipid levels in the dietary treatment of




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obesity. J Lipid Res. 1993 Dec;34(12):2183-91.

[DECREASED FREE RADICALS WITH WEIGHT LOSS AND DIET RESTRICTION]. The suppressive effect of dietary restriction and weight loss in the obese on the generation of reactive oxygen species by leukocytes, lipid peroxidation, and protein carbonylation. J Clin Endocrinol Metab. 2001 Jan;86(1):355-62.

Obesity and hypertension: long-term effects of weight reduction on blood pressure. Int J Obes. 1985;9(6):381-9.

Less food, less hunger: reports of appetite and symptoms in a controlled study of a protein-sparing modified fast. Int J Obes. 1987;11(3):239-49.

Outpatient treatment of obesity with a very-low-calorie formula diet. Int J Obes. 1981;5(3):227-30.

[Better compliance on VLC diet, perhaps because it is easier]. Weight management: a comparison of existing dietary approaches in a work-site setting. Int J Obes Relat Metab Disord. 2002 Nov;26(11):1469-75.

["Our results show the good effect of a modified protein-sparing fast in obese patients. However, it has to be emphasized that the most promising results have been those utilizing not only a nutritional but also a behavioral approach."]. Practical and clinical aspects of multifactorial therapy in obesity [Article in German; English abstract] Schweiz Rundsch Med Prax. 1992 Feb 25;81(9):239-42.

Evaluation of an intensive weight control program using a priori criteria to determine outcome. Int J Obes Relat Metab Disord. 1992 Jul;16(7):505-17.

Consequences of modified fasting in obese pediatric and adolescent patients. I. Protein-sparing modified fast. J Pediatr. 1980 Jan;96(1):13-19.

Is dietary carbohydrate essential for human nutrition? American Journal of Clinical Nutrition; Vol. 75, No. 5, 951-953, May 2002

Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004 Apr;79(4):606-12.

Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr. 2004 Jul;80(1):204-16.

Metabolic aspects of a protein-sparing modified fast in the dietary management of Prader-Willi obesity. N Engl J Med. 1977 Apr 7;296(14):774-9.

Meal replacements as effective as structured weight-loss diets for treating obesity in adults with features of metabolic syndrome. J Nutr 2004 Aug;134(8):1894-9

High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults. J Nutr 2004 Mar;134(3):586-91

The Immunoenhancing Property of Dietary Whey Protein Concentrate. Clin.Invest.Med 1988; 11: 271-278.












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Influence of Protein Type in Nutritionally Adequate Diets on the Development of Immunity: Absorption and Utilization of Amino Acids. CRC Press 1989; 2: 219-223.

Meal replacements can facilitate the maintenance of weight loss. Medscape Diabetes & Endocrinology 6(1), 2004. © 2004 Medscape

Modified Low Carbohydrate Diet Causes More Weight Loss Than the U.S. National Cholesterol Education Program (NCEP) Diet Arch Intern Med. 2004;164:2141-2146

Chapter Seven: Exercise the Super Fast Way

[Harder relative intensities may help to increase energy expenditures postexercise. Hard relative intensities seem needed to augment bone density]. Absolute versus relative intensity of physical activity in a dose-response context. Med Sci Sports Exerc. 2001 Jun;33(6 Suppl):S400-18

Effects of exercise intensity on physical fitness and risk factors for coronary heart disease. Obes Res. 2003 Sep;11(9):1131-9.

Effect of exercise duration and intensity on weight loss in overweight, sedentary women: a randomized trial. JAMA. 2003 Sep 10;290(10):1323-30.

Intense interval training enhances human skeletal muscle oxygen uptake in the initial phase of dynamic exercise at high but not at low intensities. J Physiol. 2004 Aug 15;559(Pt 1):335-45. Epub 2004 Jul 02.

Impacts of vigorous and non-vigorous activity on daily energy expenditure. Proc Nutr Soc. 2003 Aug;62(3):645-50.

Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol. 2000 Feb;81(3):188-96.

High-intensity exercise and muscle glycogen availability in humans. Acta Physiol Scand. 1999 Apr;165(4):337-45.

The effects of high-intensity intermittent exercise on the plasma concentrations of glutamine and organic acids. Eur J Appl Physiol Occup Physiol. 1998 Apr;77(5):434-8.

[Exercise increases insulin sensitivity]. Metabolic aspects of exercise and weight reduction. Med Sci Sports Exerc. 1986 Feb;18(1):10-8.

Exercise in the management of non-insulin-dependent diabetes mellitus. Sports Med. 1998 Jan;25(1):25-35.

Effects of diet and diet-plus-exercise programs on resting metabolic rate: a meta-analysis. Int J Sport Nutr. 1996 Mar;6(1):41-61.


















Effects of exercise intensity and duration on norepinephrine spillover and clearance in humans. J Appl Physiol. 1993 Aug;75(2):668-74.

The effects of either high-intensity resistance or endurance training on resting metabolic rate. Am J Clin Nutr. 1992 Apr;55(4):802-10.

Concurrent physical activity increases fat oxidation during the shift to a high-fat diet. Am J Clin Nutr. 2000 Jul;72(1):131-8.

Exercise as treatment for obesity. Endocrinol Metab Clin North Am. 1996 Dec;25(4):965-88.

What is the relationship between exercise and metabolic abnormalities? A review of the metabolic syndrome. Sports Med. 2004;34(6):371-418.

[IET protocol offers better overall results in terms of muscle performance and physical fitness, with a possibly stronger motivation to subsequent exercise activity].Effects of non-specific vs individualized exercise training protocols on aerobic, anaerobic and strength performance in severely obese subjects during a short-term body mass reduction program. J Endocrinol Invest. 2003 Mar;26(3):197-205.

Effects of muscle glycogen depletion on some metabolic and physiological responses to submaximal treadmill exercise. Can J Vet Res. 1999 Oct;63(4):241-7.

Exercise Effects on Menopausal Risk Factors of Early Postmenopausal Women: 3-yr Erlangen Fitness Osteoporosis Prevention Study Results. Med Sci Sports Exerc. 2005 Feb;37(2):194-203.

Myosin heavy chain turnover and glucocorticoid deterrence by exercise in muscle. J Appl Physiol. 1989 Dec;67(6):2311-5.

Exercise interrupts ongoing glucocorticoid-induced muscle atrophy and glutamine synthetase induction. Am J Physiol. 1992 Dec;263(6 Pt 1):E1157-63.

Initiating regular exercise protects against muscle atrophy from glucocorticoids. J Appl Physiol. 1987 Oct;63(4):1504-10.

The effects of exercise on mood changes: the moderating effect of depressed mood. Journal of Sports Medicine and Physical Fitness, 2001;41:539-545.

Effect of exercise intensity on mood in step aerobics. Journal of Sports Medicine and Physical Fitness, 1997;37:200-204.

Effects of Lifestyle Activity vs Structured Aerobic Exercise in Obese Women: A Randomized Trial JAMA, Jan 1999; 281: 335 - 340.

Men Gain Additional Psychological Benefits by Adding Exercise to a Weight-Loss Program. Obes Res 2001 Dec;9(12):770-7





















The Benefits of Exercise in Geriatric Women. Am J Geriatr Cardiol 2001 Sep-Oct;10(5):260-3

A Prospective Analysis of the Relationship Between Walking and Mood in Sedentary Ethnic Minority Women. Women Health 2001;32(4):1-15

Benefits From Aerobic Exercise in Patients With Major Depression: A Pilot Study. Br J Sports Med 2001 Apr;35(2):114-7

Intensity and amount of physical activity in relation to insulin sensitivity: the Insulin Resistance Atherosclerosis Study. JAMA 279:669 -674, 1998

Prevention of type 2 (non-insulin-dependent) diabetes mellitus by diet and physical exercise. Diabetologica 34:891- 898, 1991

Enhanced peripheral and splanchnic insulin sensitivity in NIDDM men after single bout of exercise. Diabetes 36:434 -439, 1987

Time course for exercise-induced alterations in insulin action and glucose tolerance in middle-aged people. J Appl Physiol 78:17-22, 1995

Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: a randomized, controlled trial. Ann Intern Med 133:92-103, 2000

Skeletal muscle fatty acid metabolism in association with insulin resistance, obesity and weight loss. Am J Physiol 277:E1130-E1141, 1999

Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am J Physiol 265:E380-E391, 1993

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in health adults. Med Sci Sports Exerc. 1998;30:975-991.

Changes in lipids associated with change in regular exercise in free-living men. J Clin Epidemiol. 1997;50:1137-1142.

Compendium of Physical Activities: Classification of energy costs of human physical activities. Med Sci Sports Exerc. 1993;25:71-80.

The public health burden of a sedentary lifestyle. Med Sci Sports Exerc 24(suppl 6):S196-S200, 1992.

Prevention of postmenopausal osteoporosis: A comparative study of exercise, calcium supplementation and hormone-replacement therapy. N Engl J Med 325(17):1189-1195, 1991.

Physical activity and reduced occurence of non-insulin-dependent diabetes mellitus. N Engl J Med 325:147-152, 1991

Improvement of insulin sensitivity by short-term exercise training in hypertensive African American women. Hypertension 30:1549 -1553, 1997



Chapter Eight: Motivation: Curing "Fat Head Syndrome" Super Fast

[Cognitive restructuring important factor in weight loss]. Evaluation and component analysis of a comprehensive weight control program. Int J Obes. 1981;5(1):57-65.

[psychological factors necessary for weight maintenance]. Behavioral management of obesity. Med Clin North Am. 1989 Jan;73(1):185-201.

[Overweight not mostly "head stuff"]. An empathetic look at overweight. CCL Family Found. 1993 Nov-Dec;20(3):3, 5.

Stages of change in successful weight control: A clinically derived model. Behavior Therapy, 1992; 23: 623-635.

Weight Loss With Self-help Compared With a Structured Commercial Program: A Randomized Trial JAMA, Apr 2003; 289: 1792 - 1798.

Perceptions of the causes of obesity and responsiveness to treatment. Journal of Counseling Psychology, 1982; 29: 478-485.

Losing control: How and why people fail at self-regulation. San Diego: Academic Press, 1994.

One-year behavioral treatment of obesity: Comparison of moderate and severe caloric restriction and the effects of weight maintenance therapy. J Consult Clin Psychol 1994;62:165.

Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychol Bull 2000;126:247.

Why do bad moods increase self-defeating behavior? Emotion, risk taking and self-regulation. J Pers Soc Psychol 1996;71:1250.

Psychological correlates of obesity: moving to the next research generation. Psychol Bull 1995;117:3-20.

Psychological health in a non-clinical sample of obese women. Int J Obes Relat Metab Disord 1998;22:578-83.

Chapter Nine: Trouble-Shooting and FAQ

Wernicke encephalopathy--an emerging trend after bariatric surgery. Am J Med. 2004 Nov 15;117(10):804-5.

Wernicke's encephalopathy after Roux-en-Y gastric bypass. Obes Surg. 2004 Sep;14(8):1135-7.

Nutrient deficiencies secondary to bariatric surgery. Curr Opin Clin Nutr Metab Care. 2004 Sep;7(5):569-75.

Acute post-gastric reduction surgery (APGARS) neuropathy. Obes Surg. 2004 Feb;14(2):182-9.












Polyneuropathy following gastric bypass surgery. Am J Med. 2003 Dec 1;115(8):679-80.

Sleep deprivation alters hormones and increases appetite, according to the results of a brief randomized study. Ann Intern Med. 2004;141:846-850, 885-886

Chapter Ten: Lifetime Optimal Weight (LOW) Maintenance

The effect of short periods of caloric restriction on weight loss and glycemic control in type 2 diabetes. Diabetes Care. 1998 Jan;21(1):2-8.

VLCD versus LCD in long-term treatment of obesity. Int J Obes Relat Metab Disord. 1997 Jan;21(1):22-6.

Weight maintenance after a very low calorie diet (VLCD) weight reduction period and the effects of VLCD supplementation. A prospective, randomized, comparative, controlled long-term trial. J Intern Med. 1995 Oct;238(4):299-306.

Short and long term results of a progressive reintroduction of carbohydrates (PRCH) after a protein-sparing modified fast (PSMF). Int J Obes. 1989;13 Suppl 2:113-7.

Long-term efficacy of medical treatments of obesity. [Author's note: this study concludes that protein-sparing modified fasting, exercise and behavior changes are the best combination for long-term weight loss. This is the diet pattern of The Super Fast Diet - DM]. Klin Wochenschr. 1982 Feb 1;60(3):115-20.

Weight loss with very-low-calorie diet and cardiovascular risk factors in moderately obese women: one-year follow-up study including ambulatory blood pressure monitoring. Int J Obes Relat Metab Disord. 1998 Jul;22(7):661-6.

[long-term success good] One-year follow-up of weight, total body potassium, and total body nitrogen in obese adolescents treated with the protein-sparing modified fast. Am J Clin Nutr. 1988 Jul;48(1):91-4.

Carbohydrates and increases in obesity: does the type of carbohydrate make a difference? Obes Res. 2004 Nov;12 Suppl 2:124S-9S.

Dietary carbohydrates, physical inactivity, obesity, and the 'metabolic syndrome' as predictors of coronary heart disease. Curr Opin Lipidol. 2001 Aug;12(4):395-404.

What interventions should we add to weight reducing diets in adults with obesity? A systematic review of randomized controlled trials of adding drug therapy, exercise, behaviour therapy or combinations of these interventions. J Hum Nutr Diet. 2004 Aug;17(4):293-316.

Value of structured meals for weight management: risk factors and long-term weight maintenance. Obes Res. 2001 Nov;9 Suppl 4:284S-289S.

[Defined meal replacements can be used for successful, long-term weight control and improvements in certain




















biomarkers of disease risk]. Metabolic and weight-loss effects of a long-term dietary intervention in obese patients. Am J Clin Nutr. 1999 Feb;69(2):198-204.

Long-term weight loss maintenance: assessment of a behavioral and supplemented fasting regimen. Am J Public Health.1988 Jun;78(6):663-6.

Effects of walking training on weight maintenance after a very-low-energy diet in premenopausal obese women: a randomized controlled trial. Arch Intern Med. 2000 Jul 24;160(14):2177-84.

Long-term maintenance of weight loss: Current status. Health Psychol 2000;19(Suppl):5.

Physical activity behavior change: Issues in adoption and maintenance. Health Psychol 2000;19:s32.

Longitudinal improvement of self-regulation through practice: Building self-control strength through repeated exercise. J Soc Psychol 1999;139:446.

Psychological symptoms in individuals successful at long-term maintenance of weight loss. Health Psychol 1998;17:336.

Maintenance of dietary behavior change. Health Psychol 2000;19:S42.

Comparison of 2-year weight loss trends in behavioral treatments of obesity: diet, exercise, and combination interventions. J Am Diet Assoc 1996;96: 342-6.

Chapter Eleven: Medical Mentoring: Show This Chapter To Your Doctor

Counselling overweight and obese patients in primary care: a prospective cohort study. Eur J Cardiovasc Prev Rehabil. 2006 Apr;13(2):222-8.

Multidisciplinary approach to adult obesity therapy. Int J Obes. 1978;2(2):133-42.

[Doctors are more helpful to patients weight loss than they believe] Treatment of obesity in three rural primary care practices. J Fam Pract. 1983 Oct;17(4):629-34.

Changes in incidence of diabetes in U.S. adults, 1997-2003. Am J Prev Med. 2006 May;30(5):371-7.

Obesity and chronic kidney disease. Contrib Nephrol. 2006;151:1-18.

Obesity and chronic kidney disease. Int J Obes Relat Metab Disord. 1992 Jul;16(7):505-17.

Obesity, and not insulin resistance, is the major determinant of serum inflammatory cardiovascular risk markers in pre-menopausal women. Diabetologia. 2003 May;46(5):625-33. Epub 2003 May 09.

Effect of weight loss and lifestyle changes on vascular inflammatory markers in obese women: a randomized trial. JAMA. 2003 Apr 9;289(14):1799-804.
















Body mass index and mortality: a meta-analysis based on person-level data from twenty-six observational studies. Ann Epidemiol. 2005 Feb;15(2):87-97.

Dietary glycemic load, carbohydrate, sugar, and colorectal cancer risk in men and women. Cancer Epidemiol Biomarkers Prev. 2005 Jan;14(1):138-47.

Factors contributing to increased muscle fatigue with beta-blockers. Can J Physiol Pharmacol. 1991 Feb;69(2):254-61.

Obesity: preventing and managing the global epidemic. Report of a WHO consultation. World Health Organ Tech Rep Ser 2000;894:i-xii, 1-253.

Prevalence of overweight and obesity in the United States, 1999-2004. JAMA. 2006 Apr 5;295(13):1549-55.

The spread of the obesity epidemic in the United States, 1991-1998. JAMA 1999;282:1519-22.

Overweight and obesity in the United States: prevalence and trends, 1960-1994. Int J Obes Relat Metab Disord 1998;22:39-47.

Prevalence and trends in obesity among US adults, 1999-2000. JAMA 2002;288:1723-7.

National Center for Health Statistics. NHANES 1999 Prevalence of overweight and obesity among adults: US, 1999. Hyattsville (MD): US Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention; 1999.

Are Health Care Professionals Advising Obese Patients to Lose Weight? JAMA, Oct 1999; 282: 1576 - 1578.

National Institutes of Health: Clinical guidelines on the identification, evaluation and treatment of overweight and obesity in adults: the evidence report. Obes Res 6 (Suppl. 2):461- 462, 1998

NHLBI Obesity Education Initiative Task Force Members. Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: The evidence report. NIH publication No. 984083, 1998.

A "family-based" approach to the treatment of obese type II diabetic patients. J Consult Clin Psychol 1991;59:156.

Expert Panel on Detection. Executive summary of the third report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Pressure in Adults. JAMA 2001;285:2486.

Strengthening behavioral interventions for weight loss. A randomized trial of food provision and monetary incentives. J Consult Clin Psychol 1993;61:1038.

US Preventive Services Task Force. Guide to clinical preventive services: report of the US Preventive Services Task Force, 2nd ed. Baltimore: Williams & Wilkins; 1996.








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Screening and interventions for obesity in adults: summary of the evidence for the US Preventive Services Task Force. Ann Intern Med 2003;139:933-49.

The ecology of medical care revisited. N Engl J Med 2001;344:2021-5.

Periodic health examination, 1999 update: 1. Detection, prevention and treatment of obesity. Canadian Task Force on Preventive Health Care. CMAJ 1999; 160:513-25.

The treatment and prevention of obesity: a systematic review of the literature. Int J Obes Relat Metab Disord 1997;21:715-37.

An updated systematic review of interventions to improve health professionals' management of obesity. Obes Rev 2002;3:45-55.

Improving health professionals' management and the organisation of care for overweight and obese people. Cochrane Database Syst Rev 2001;(2): CD000984.

Do family physicians treat obese patients? Fam Med 1993;25:401-2.

Are health care professionals advising obese patients to lose weight? A trend analysis. MedGenMed. 2005 Oct 12;7(4):10.

Are health care professionals advising obese patients to lose weight? JAMA 1999;282:1576-8.

Dealing with obesity as a chronic disease. Obes Res 1998;6 Suppl 1:34S-8S.

Obesity as a chronic disease: modern medical and lifestyle management. J Am Diet Assoc 1998;98 (10Suppl2):S9-S15.

Systematic review of randomised controlled trials of multiple risk factor interventions for preventing coronary heart disease. BMJ 1997;314:1666-74.

A systematic review of interventions to improve health professionals' management of obesity. Int J Obes Relat Metab Disord 1999;23:1213-22.

NHS Centre for Reviews and Dissemination. The prevention and treatment of obesity. Effective Health Care 1997; 3.

Recognition and management of obesity in a family practice setting. J Am Board Fam Pract 1993;6: 457-63.

Information and communication about overweight in family practice. Fam Pract Res J 1994;14:339-51.










About The Authors

About The Authors Dr. Dana Myatt holds a Naturopathic Medical Degree (N.M.D.) From The National College of Naturopathic Medicine and a Baccalaureate (B.S.) in Medical Science from the University of Nevada.

Dr. Myatt served as Director of Medical Residencies at the ARE Medical Clinic in Phoenix, AZ, one of the country’s oldest holistic medical centers, where she supervised the training of doctors, nurses, and medical students in the field of holistic medicine in addition to her private medical practice. She later headed the Health Optimization Program at The Scottsdale Holistic Medical Group, providing direct patient care in Preventive and Holistic Medicine in a multi-disciplinary setting. Dr. Myatt pioneered the practice of “telemedicine” back when colleagues said it couldn’t be done. (Telemedicine—“medicine by telephone”—is now practiced by major medical centers, hospitals and universities throughout the country). Today, Dr. Myatt sees patients in person around the country during her lecture and teaching tours (the “Ultimate House Call”) and provides consultation to patients and physicians worldwide via telephone, the Internet, print media and personal appearances. Dr. Myatt lectures at medical schools, universities, medical centers and conferences around the country. She has taught at Eastern Virginia College of Medicine, Bastyr Medical College, St. Joseph’s Medical Center, St. Mary Pia’s Cancer Center, National College of Medicine, Atlantic University, the Southwest Medical College and is a featured speaker at medical and lay conferences including the American Association of Naturopathic Physicians (AANP), the Pacific NW Herbal Symposium, The SW Conference on Botanical Medicine, Gaia Research Institute’s annual symposium, Elderhostels and A.R.E. Conferences. Her popular videos, Remembering Who You Are and The Body/Mind Connection are required viewing in many medical schools. Dr. Myatt's writing experience includes A Physician’s Diary: Cured Cases of Hope and

Healing [A.R.E. Press, 1994], which was selected as a benefit for 25,000 members of

the Association for Research and Enlightenment and was featured on CNBC’s Alive and Wellness. Dr. Myatt authored curricula and text, Holistic Health and Holistic Living, I & II, for Atlantic University’s Holistic Health graduate program and is a frequent contributor to lay and professional journals and textbooks. She authors The Holistic

Health Handbook and HealthBeat newsletter for her nationwide patient population.

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About The Authors

Combining a solid medical and teaching background, a nationwide patient population of “successful losers,” a history of personal overweight (“she feels your pain”), and a light and likable style, readers will find Dr. Myatt’s straight-talking “medicine” easy to understand and swallow. Where some authors are soft on the scientific facts, Myatt is straight as an arrow. Physically and emotionally, Myatt “walks the talk” of The Super Fast Diet. With an extensive public speaking and performance background, plus her frank, funny, scientifically unflappable style, the author’s super-fit “forty something” persona is living proof that The Super Fast Diet works. Mark Ziemann RN. Collaborating with Dr. Myatt is her husband, Mark Ziemann RN. “Nurse Mark” brings a humanistic approach and a “you can do it” attitude to the team with over 20 years of nursing experience and practical patient teaching to his credit. His writing experience includes nearly 11 years as a news and editorial writer for The Trail Daily Times (B. C., Canada), often tackling subjects where other writers feared to tread.Comfortable before audiences large and small, with a humorous, friendly speaking style, Ziemann has taught college courses, been a featured speaker for larger groups, and appeared on local television.A former “fat guy” himself, “Nurse Mark” is well acquainted with the frustrations of trying to lose weight by following traditional diet advice. His personal journey has provided him with ample “been-there, done-that” advice to pass along to patients and audiences. His weight loss success finally came when he met Dr. Myatt and was persuaded to try her new method of girth control. He lost the excess weight, reclaimed his youthful appearance and good health, and has been a staunch advocate of The Super Fast Diet ever since.

Together, Myatt and Ziemann create an irrepressible synergy exemplifying the dietary discoveries and practices they have refined in their patients and themselves. Lean, fit, and comfortable together, they show how people can eat luxuriously, maintain a healthy weight and enjoy a vigorous and active lifestyle while following The Super Fast Diet. Their combined medical expertise, writing and research skills, public speaking and presentation abilities and fit personas make them a highly qualified team to write, teach and follow patients on The Super Fast Diet program.

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Telephone Consultations with Dr

Telephone Consultations with Dr. Myatt

Benefits of "Dr. Myatt Mentoring"

The Super Fast Diet is a safe, proven, healthful method for achieving and maintaining permanent slimness. The instructions in this book are complete and will allow you to undertake a 30-day Super Fast Diet in the comfort and convenience of your own home. As explained in the "Read This First" section, it is always best to have the help and guidance of your personal physician. A doctor can counsel you on appropriate reduction of medications, order blood and other lab tests to monitor your progress and act as an ally in your weight loss efforts. Studies have shown that dieters using any method of weight loss tend to be more successful when they have a medical mentor such as a physician to assist them.

Many people seeking better health through non-drug methods have discovered that it can be difficult to get the cooperation and support of a knowledgeable physician. When it comes to the use of alternative and holistic therapies, sound medical advice is even more scarce. Because the prevailing medical climate favors technological medicine and drugs, many doctors are reluctant to assist their patients in natural methods of health improvement and weight loss. Any doctor can only offer you the best of their particular training.

It is highly recommend that you visit your doctor and try and recruit him or her to help you with this diet. Your doctor can order basic blood work, monitor your progress and recommend any needed changes to your medications as your weight comes down. Be sure to print and take Chapter 11 (written especially for physicians) and the References by Chapter sections with you when you go in for your visit.

Even with the assistance of your personal physician, many people find they need additional medical and psychological support during dieting. Studies have shown a higher diet success rate when patients have weekly contact with a knowledgeable physician. Who better to support you in your weight loss efforts than the doctor who developed the diet you are on?

Dr. Myatt is available for consultation by telephone. These visits are not intended to replace the care of your local physician, but instead designed to provide an additional reliable source of medical advice and guidance during your Super Fast. Consider the benefits of having Dr. Myatt as your medical mentor while dieting:

● trouble-shooting: if you have a question or problem that needs a fast answer, Dr. Myatt and her medical team will be available with answers in under 24-hours by email or 48 hours by phone.

● lab test interpretation: whether you have blood tests performed locally or order a hormone profile through this office, you will need a physician to interpret the test results for you and make intelligent recommendations based on your results. Your local physician may or may not spend sufficient time explaining your results to you and answering questions. Dr Myatt

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will make sure that you understand your test results and their implications. ● weight-related hormone profile test results and recommendations: when it comes to weight-

related hormone testing, very few doctors are skilled in interpreting these tests and making dietary and other recommendations for correction of imbalanced hormones. Because Dr. Myatt uses these tests routinely in her practice, she is able to quickly and skillfully interpret the results and make hormone-balancing recommendations and prescriptions if necessary.

● advice and reassurance: "everybody says" your face is "looking so thin" and giving you scare stories about dieting. Or perhaps your local doctor wants no part of helping you with a diet that isn't the traditional slow low-cal variety that so few people succeed with. Dr. Myatt, with her years of guiding patients in weight loss, can offer you the reassurance and guidance you may need during Super Fasting. Because she is a veteran of The Super Fast Diet as well as its originator, she can offer you additional suggestions, tips and tricks to help make your 30-Day life change a successful one.

● medication monitoring: your prescribing physician should be the one to make any dose changes to current drugs you are taking as may be needed during the course of weight loss. Dr. Myatt serves as a valuable "second opinion," watching for signs and symptoms that indicate drug-related problems. She will advise you when to consult your physician about dose changes and can even discuss your case with your local doctor if the need arises.

● psychological trouble-shooting: everyone who is overweight suffers from some degree of "head stuff" concerning their problem. Psychological blocks will become apparent as weight loss progresses. Dr. Myatt, with her "take no prisoners" counseling style, will help you find the mental and emotional strength you need to become a successful loser. Got problems or questions? Dr. Myatt has solutions. Got excuses? Dr. Myatt has direct and pointed advice that will help you stick to your resolve!

Telemedicine Consultations

Dr. Myatt was one of the pioneers of "telemedicine" (medicine by telephone). Consulting with patients is now a common practice for specialists and medical facilities world-wide. Over the years, Dr. Myatt has refined her telemedicine techniques to a high degree, helping many patients find a cure, often for "incurable" diseases, without ever seeing them in person. She accomplishes this by telephone, email, regular mail, and fax.

Using an advanced "symptom survey" and intake form, Dr. Myatt collects vital information about your personal medical history, family history, lifestyle, risk factors, psychological stressors and health goals in a concise and comprehensive manner. Together with your medical records, this medical data provides Dr. Myatt the information needed to conduct an exhaustive "case study" regarding your care. Based on this information plus your first hour-long telephone conversation with her, Dr. Myatt will design specific recommendations concerning your diet, nutritional supplementation, medications, hormones and other prescriptions as may appear necessary. She will also advise you about what questions or tests to request from your local physician.

By using telephone and email, most patients find that Dr. Myatt is more approachable across the country than their local physical is across town. This ready availability of a physician to answer questions and assist with dieting has proven an invaluable addition to The Super Fast Diet for many



successful losers.

Super Fast Consultation Packages

For many medical conditions, an initial consultation with additional follow-up visits on as "as needed" basis is sufficient. Experience has shown, however, that the majority of dieters are far more successful with weekly monitoring and mentoring. Mid-week trouble-shooting and advice further improves patient compliance. In order to better serve Super Fast dieters, we have put together a special package of medical services exclusively for patients following this weight loss program. The Super Fast Diet 30-Day Medical Package includes:

● New Patient Initial Consult (1 hour telephone consultation plus all related case study time, typically 2-3 hours. This visit results in a Comprehensive Health Report and specific recommendations).

● 4 x 1/2 hour weekly telephone follow-up consultations (2 hours total). Studies show that weekly physician contact improves dieting success.

● Internet follow-up. Your package includes up to two hours of online trouble-shooting, answers and advice from Dr. Myatt or her Super Fast co-author, Nurse Mark Ziemann, R.N. Your questions will be answered promptly.

Super Fast Dieters may obtain a special package price by pre-paying for their package and committing to regular follow-through with Dr. Myatt. (Your weekly appointments will be scheduled at the time of your initial consult). When you consider that similar fasting programs conducted "in residence" typically range from $6,000-$10,000 per week, Super Fast Dieting at home with the guidance and ready availability of Dr. Myatt is both a major convenience and a tremendous savings. Please follow this link (you will need an internet connection) to find current Super Fast Consultation Package prices.

Call to Schedule Your Super Fast "Medical Mentoring Package" Today

If you are seriously committed to losing your excess weight quickly, healthfully and permanently, then working closely with Dr. Myatt, the originator of The Super Fast Diet, can make the difference between success and failure. Her guidance and medical mentoring will help keep your weight loss /


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health improvement program moving along Super Fast. Call 1-800-DR.MYATT (376-9288) to schedule your appointment.


New Page 1

"Before." Please don't let these picture get around! I wouldn't DARE let anyone see me like this;

I took the pictures myself with a digital camera set on a self-timer!

I'll let anyone take a picture of me now!

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Hormone Testing

Hormone Testing

General Information

The following lab evaluations are not yet routinely used in standard (conventional) medicine. If your physician chooses not to order these tests for you, you can order them yourself directly from The Wellness Club.

SPECIMEN COLLECTION: A specimen collection kit, instructions and mailer will be sent to you for each profile at the time of your order. The tests are performed on saliva and urine specimens which you collect yourself at home and mail directly to the lab in the included mailers. A copy of test results will be mailed to you.

All lab fees must be paid in advance. We do not bill or participate in insurance or Medicare. If you plan to submit to your insurance or Medicare, please have your local physician submit a completed claim form including UPIN number, name, address, phone number, prescription and diagnosis code.

NOTE: Interpretation of laboratory data is best done in conjunction with a physician. We recommend that you Consult with Dr. Myatt or your local physician for evaluation of lab results. Keep in mind that conventionally-trained physicians may not be familiar with the use and interpretation of these tests.

Hormone Profiles

WEIGHT-RELATED and SEX HORMONE PROFILES- Comprehensive

This test uses saliva and urine samples to evaluate all major hormones associated with overweight and male or female sex hormones which are also components in the weight-regulating cycle. Test includes cortisol (X 4), DHEA and DHEA-S, insulin (X 2- fasting and non-fasting), dopamine, epinephrine, norepinephrine, serotonin and GABA plus a FEMALE or MALE Hormone Profile (see below). Special pricing for combined tests.

Order - WEIGHT-RELATED AND SEX HORMONE PROFILE- Comprehensive

WEIGHT-RELATED HORMONE PROFILE- Comprehensive

This test uses saliva and urine samples to evaluate all major hormones associated with overweight, mood disorders (depression and anxiety) and accelerated aging. The panel evaluates cortisol (X 4), DHEA and DHEA-S, insulin (X 2- fasting and non-fasting), dopamine, epinephrine, norepinephrine, serotonin and GABA. Total secretory IgA, Gluten Ab, and 17-OH Progesterone

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Hormone Testing

are also performed to give additional information about adrenal gland function. A creatinine level is performed as a urinary function control.

This test is indicated for overweight, adrenal fatigue, mood disorders and as part of an anti-aging program.

Order - WEIGHT-RELATED HORMONE PROFILE- Comprehensive

WEIGHT-RELATED HORMONE PROFILE- Basic

This test uses saliva and urine samples to evaluate the basic hormones associated with overweight and mood disorders (depression and anxiety). The panel evaluates cortisol (X 2), DHEA and DHEA-S, insulin (X 2- fasting and non-fasting), dopamine, epinephrine, norepinephrine, and serotonin. A creatinine level is performed as a urinary function control.

This test is indicated for overweight, mood disorders and anti-aging programs.

Order - WEIGHT-RELATED HORMONE PROFILE- Basic

FEMALE HORMONE PROFILE (POST-MENOPAUSAL)

This panel uses saliva samples to measure estriol, estrone, estradiol, progesterone, DHEA, DHEA-S and testosterone in post-menopausal females.

A female hormone profile is especially valuable in post-menopausal hormone (or herbal) replacement therapy because it allows the doctor to make a “custom-tailored” prescription instead of a “generic” one.

Order - FEMALE HORMONE PROFILE POST-MENOPAUSAL

FEMALE HORMONE PROFILE (PRE-MENOPAUSAL)

This panel uses saliva samples to measure free estradiol, progesterone, DHEA, testosterone, FHS and LH in pre-menopausal females, following hormone levels throughout the monthly cycle. The test requires 11 saliva samples taken over one complete female cycle.

Useful in discovering hormone imbalances related to infertility, PMS, irregular cycles, polycystic ovary disease, endometriosis, fibroids and to determine overall sex hormone levels consistent with peri-menopause. Order - FEMALE HORMONE PROFILE (PRE-MENOPAUSAL)






Hormone Testing

MALE HORMONE PROFILE This test uses a saliva sample to measure e DHEA, DHEA-S, testosterone, Dihydrotestosterone (DHT), androstenedione, estrone and progesterone in males.

Especially valuable for tailoring anti-aging hormone replacement therapy. Men can suffer bone loss, depression, loss of libido and other “menopausal” symptoms due to declining sex hormones.

Order - MALE HORMONE PROFILE



Daily Super Fast Optimal Supplement List In order to restore

Daily Super Fast Optimal Supplement List

In order to restore "deep nutrition" at the cellular level, higher doses of nutrients should be taken for at least one month. After this time, dropping back to the "optimal dose range" listed in your Super Fast manual will be sufficient for maintenance, especially if you continue to eat a nutrient-rich diet, high in protein, essential fatty acids (especially Omega-3's) and Super Foods.

No matter what combination of supplements you take, your daily target doses should achieve the following:

Vitamin A (preferably as palmitate): 2,500 to 5,000IUbeta carotene (from D. salina algae or other natural source, NOT synthetic): 10-20,000 IU Vitamin C: 1,000mg or more per dayvitamin D: 400-1,000IU per dayvitamin E: 400-800 IU per dayvitamin K: 60-100mcgVitamin B1: 100-150mgvitamin B2: 50-100mgvitamin B3 (niacin): 100-200mgvitamin B6: 50-100mgfolic acid: 800-1200mcgvitamin B12: 400-2000mcg

Calcium: 1,000mg per dayMagnesium: 500mg per dayzinc: 20-30mgselenium: 200-800mcgcopper: 1mg for every 10mg of zincchromium: 200-600mcg per daymolybdenum: 100-200mcgvanadium (as vanadyl sulfate): 20-100mcg

Your Multiple vitamin/mineral formula will require that you take at LEAST 9 caps per day because some minerals, like calcium and magnesium, take up a lot of "space" in a capsule or tablet. There is NO SUCH THING as a "one per day" that will even remotely approach these target optimal nutrient levels.

Note 1: Capsules are preferred over tablets because they break down and assimilate much faster and easier.Note 2: Don't get a vitamin/mineral formula with a bunch of "extra herbs" thrown in. You will be getting your herbal nutrients in Red Alert or Greens First, and herbs in a multivitamin formula mean less of the target nutrients in that formula.Note 3: Formulas with additional digestive enzymes, especially of plant origin, are desirable.

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Daily Super Fast Optimal Supplement List In order to restore

Your PROTEIN POWDER Should Provide: (per serving)15-22 grams of proteincalories: as low as possible (range is usually 80-200 calories per serving)carbs: no more than 4 grams per serving, lower is better.NO added sugarLOW Temperature processed so that the whey immunoglobulins (immune factors) are intact. Many "body builder" whey proteins have had the immune factors processed out of them. Read labels.

Flax oil and Fish oil capsules are fairly standard. Be sure to look for organic flax oil (high lignan is a plus) and molecularly distilled fish oil to insure purity.

If you feel discouraged about doing the math, finding the right products, or you simply want to get everything all at once, go to the supplement resource page in your Super Fast Diet Book and find good online sources of optimal Super Fast nutrition.

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Maxi Multi Complete Multiple Vitamin

Maxi Multi Complete Multiple Vitamin / Mineral Formula"Affordable Health Insurance"

Maxi Multi is a state-of-the-art formulation of vitamins, minerals, antioxidants and bioflavonoids with highly concentrated plant enzymes for optimal assimilation.

Maxi Multi is an Optimal Potency multiple vitamin and mineral formula. Maxi Multi replaces at least five separate formulas in your program:

● High potency multiple vitamin /mineral / trace mineral supplement ● High potency multiple B-complex vitamins ● High potency antioxidants (A, carotenes, C, E, selenium, zinc) ● High potency calcium / magnesium (1,000:500) plus other bone-building

nutrients (boron, vitamin D) ● Bioflavonoids

If you only take one vitamin supplement, this should be THE ONE! The addition of Plant Enzymes ensures absorption of nutrients. This formula is hypoallergenic, ultra pure and suitable for even highly sensitive individuals.

Suggested dose - 9 Capsules per day, in divided doses with meals.

Nine (9) Capsules contain:

Vitamin A (as natural beta-carotene [15,000 IU] from D. salina and [2500 IU] from palmitate) 17,500 IUVitamin C (as calcium ascorbate, magnesium aspartate-ascorbate complex and potassium aspartate-ascorbate complex) 1200 mgVitamin D3 (as cholecalciferol) 400 IUVitamin E (as d-alpha tocopheryl succinate) 400 IUVitamin K1 (as phytonadione) 60 mcgThiamin (as thiamin mononitrate) 100 mgRiboflavin 50 mgNiacin (as niacin amide and niacin) 200 mgVitamin B6 (as pyridoxine hydrochloride) 50 mgFolic Acid 800 mcgVitamin B12 (as cyanocobalamin on iron exchange resin) 400 mcgBiotin 300 mcgPantothenic acid (as d-calcium pantothenate) 400 mgCalcium (as calcium carbonate, calcium citrate and calcium ascorbate) 1000 mgIodine (from kelp) 150 mcg

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Maxi Multi Complete Multiple Vitamin

Magnesium (as magnesium aspartate-ascorbate complex and magnesium amino acid chelate) 500 mgZinc (as zinc amino acid chelate) 20 mgSelenium (as selenium amino acid complex) 200 mcgCopper (as copper amino acid chelate) 2 mgManganese (as manganese amino acid chelate) 20 mgChromium (as chromium polynicotinate ***) 200 mcgMolybdenum (as molybdenum amino acid chelate) 150 mcgPotassium (as potassium aspartate-ascorbate complex) 99 mgCholine (as choline bitartrate) 150 mgInositol 50 mgVanadium (as vanadyl sulfate) 39 mcgBoron (as boron aspartrate-citrate) 2 mgpara-Aminobenzoic acid 50 mgCitrus bioflavonoids 100 mgLipase 27.5 mgAmylase 19 mgProtease 5 mg

Other ingredients: gelatin, magnesium stearate, and water.

*** ChromeMate® brand. U.S. Patent Number 4,921855 InterHealth Co.

Go to www.DrMyattsWellnessClub.com to order Maxi Multi

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Super Fast Health Schedule

Super Fast Health Schedule.

Daily Super Fast Routineupon Break- 10:00 3:00 8:00 Before As

arising fast a.m.* Lunch p.m.* Dinner p.m.* Bed Needed

Super Shake or Super Fast Meal 1 1 1

Maxi Multi Multiple Vitamin/Mineral 3 3 3

Max EPA (fish oil) 1 1 1

weight yourself X

check urine ketones X

exercise (10 mins. @ TEP) X? X? X?

Use the blank lines provided to list any additional supplements you elect to take. Be sure to write in the planned timing or your exercise routine. This will help you get it done!

* one hour before or two hours after eating

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