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The Ultimate Weight Loss Bible

Guide to Losing Weight

By Rod Ferris B.A. CPT (YMCA, ACE), CFC, CPAFLA Rod has been personal training since the age of 18 when he received his personal training certification from the YMCA. He has received awards for his personal training and has authored several books. Since his first certification he hasn’t stopped learning and has earned several other accreditations (ACE, CFC and CPAFLA). As the owner of Myfit.ca, Rod has taught thousands of people how to become lean and permanently change their body composition. “I guarantee that if you follow the steps in my book you will change your body composition, have more energy and get a lean physique.” - Rod Ferris

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Disclaimer for the Ultimate

Weight Loss Bible

Guide to Losing Weight

All the information presented in the following eBook: The Ultimate Weight Loss Bible and links from this book are for educational and resource purposes only. The information in this text is to help you make informed decisions about fitness. It is NOT a substitute for or an addition to any advice given to you by your physician or qualified health care professional.

Before adhering to any advice, information or recommendations you must consult your physician and a qualified fitness professional. Please understand that you are solely responsible for the way the information within this book is understood, perceived and utilized and you do so at your own risk.

In no way will Myfit.ca, Rod Ferris or any persons associated with Myfit.ca be held responsible for any injuries or problems that may occur due to the use of this book or website. Myfit.ca will not be held responsible for the conduct of any companies and websites recommended within this book.

In no way will Myfit.ca be held responsible for any damage to computer hardware or software as a result of downloading, extracting, opening or using the e-books and you do so at your own risk. The author(s) of http://www.myfit.ca own a copyright to the information provided and unless a written consent is received by support@myfit.ca no information may be copied, scanned or used from www.myfit.ca

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Table Of Contents How to use this book ..………………………………………………………………………….4 The benefits of losing weight …………………...… ………………………………………….4 Spot reduction……………………………………………..……………………….……………4 How much weight should I lose?....................................................................................5 Calculate your daily caloric intake to reach your goal…………………………………...6 Par-Q…………………………………………………………………………………..………..7 Self contract…………………………………………………………………………………….8 Exercise goals sheet…………………………………………………………………………..9 Frequently asked questions about weight loss …………………………………………10-11

Weight Loss and Nutrition 6 nutritional steps to weight loss success…………………………………...…………..12 Recovery drinks……………………………………………………………………………..13 Supplements………………………………………………………….………..…………….13 Metabolism boosting meal plan………………………………………………..…………14 Grocery list to purchase…………………………………………..…………..…………..15 Weight Loss Workout Plan or Routine

The ultimate weight loss workout plan…..………………………………….…....…..16-17 HIIT: High Intensity Interval Training and weight loss…………………....….…..18-19 Track your progress………………………………………………………….…….…..19-20 71 weight loss tips……………………………………………………..………….……20-21 Other weight loss products……………………………………………………………….22

Weight Loss Exercise Links Equipment Other Type

Ball Exercises Lower Body Plyometrics Dumbbell Core Strength Stretches Calisthenics Isolation Cardiovascular Barbell Compound Pilates Cable Upper Body Resistance Training Muscles

Abdominals Back

Biceps Calf Chest Gluteus Maximus Hamstring Thigh Leg Lower Back Oblique Quadricep Rotator Cuff Shoulder Trapezius Tricep Arm

Foods that Speed Metabolism Printable Food Diary Top 10 Diets

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How to use this book This book has been simplified to make it easy to understand the most important aspects of a weight loss program without dieting. We have provided many links to help you find out more information about each topic. Simply go through each page and treat it as a step-by-step guide to your new lean sexy self. Understand that you can lose up to 1 to 2 pounds per week and with enough adherences you WILL lose this weight. Everyone out of shape wants to lose weight, but what you should be trying to do is change your life to become more active and educate yourself for smarter choices when you are confronted in a situation out of your control. Eventually the weight will come and probably faster than you think. Along with the weight loss will be a faster metabolism which will allow you to eat more than you have ever eaten before. These calories will be used by your muscles as fuel to help build more muscle. Benefits of Losing Weight

1. Decreases your risk of cancer 2. More energy to do things you love 3. Lowers dangerous LDL cholesterol levels 4. Lowers your blood pressure 5. Increases your mood and mobility 6. Improves your sleeping patterns 7. Decreases your risk of type 2 diabetes 8. Lowers your blood sugar levels 9. Helps your skin look younger 10. Decreases your risk of sleep apnea 11. A lean healthy body is more attractive

Also read the benefits of exercise Spot Reducing: can I lose weight just in one spot? (ie. butt, arms and face etc) Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.

In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the

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muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your entire body, including the problem areas. Read more about Spot Reducing

Step 1: How much weight should I lose?

That question can be a difficult answer, but a chart has been established for a healthy target weight.

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 <----Healthy Weights----> <----Higher Risk----->

Height

4'10" 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 4'11" 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 5' 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 5'1" 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 5'2" 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 5'3" 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 5'4" 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 5'5" 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 5'6" 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 5'7" 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 5'8" 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 5'9" 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 5'10" 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 5'11" 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 6' 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 6'1" 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 6'2" 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 6'3" 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 6'4" 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328

This chart is found on http://www.myfit.ca/weightheightchart.asp I want to lose _______________ pounds. The next step is to calculate how many calories to ingest each day. This can be determined by finding out how many calories you expend during the day and at rest. Note: If you are underweight or your BMI is less than 19 you may want to consider gaining weight.

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Step 2: Daily Caloric Intake Calculator Visit http://www.myfit.ca/weightlossguide.asp and fill out the following form. *Please use the link above to find a working calculator* Weight loss is simple. Ingest fewer calories than you are burning throughout the day. To find out how many calories you are burning you need to input some basic measurements, age and activity level into a calculator to find out a rough idea of what your Basal Metabolic Rate (BMR) is. This calorie calculator will help you determine how many calories to ingest per day. This will help you determine the type of meal plan required to meet your goals. This calculator will also tell you approximately how many glasses of water to drink per day, body fat percentage and your BMI. Please write this information down so you know for next time. I should be ingesting around _________ calories per day to lose weight. I should have _____________ glasses of water per day. My body fat percentage is approximately __________%. (read more about body fat calculations)

Myfit.ca Weight Loss Calculator

Age Male

Abdomen Circumference in

inches:

Weight : pounds Activity Level (see below):

% ie. office worker but works out 3 times a week=47 (from the chart below)

Height : 5 Feet 8 Inches

*Activity Level Men Women Sedentary (inactive) 15% 15%

Lightly Active (most professionals, office workers, shop workers, teachers, homemakers) 40% 35%

Moderately active (workers in light industry, most farm workers, active students, department store workers, solders not in

active service, commercial fishing workers) 50% 45%

Very active (full-time athletes and dancers, unskilled laborers, forestry workers, military recruits in training, so ldiers in active

service, mine workers, steel workers) 85% 70%

Exceptionally active (lumberjacks, blacksmiths, female construction workers) 110% 100%

Analyze

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Step 3: Par-Q and You

For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to identify the small number of adults for whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

Common sense is your best guide in answering these few questions. Please read them carefully and check the yes or no opposite the question if it applies to you. YES NO

1. Has your doctor ever said you have heart trouble?

2. Do you frequently have pains in your heart and chest?

3. Do you often feel faint or have spells of severe dizziness?

4. Has a doctor ever said your blood pressure was too high?

5. Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or might be made worse with exercise?

6. Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted to?

7. Are you over age 65 and not accustomed to vigorous exercise?

If you answered YES to one or more questions...if you have not recently done so, consult with your personal physician by telephone or in person before increasing your physical activity and/or taking a fitness test. If you answered NO to all questions...If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for an exercise test.

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Step 4: Weight Loss Self Contract I __________________ (name) will follow the set of guidelines below for resistance training and nutrition to the very best of my ability. 1. Exercise 3-5 days per week for a minimum of 30-60 minutes. 2. Eat 3-6 meals per day with at least a bit of protein, fruit and vegetables in each meal. 3. I will only cheat once every 2 weeks at the most. If the above guidelines are not met, I agree with the following penalties: 1. __________________________________________________________________ ____________________________________________________________________ 2. __________________________________________________________________ ____________________________________________________________________ (ex. Add a 25 min cardio routine in addition to the aforementioned stipulations.) If these guidelines are followed each week I will reward myself with: 1. ________________________________________________________________ ____________________________________________________________________ (e.x. A 15 min massage every week completed by your witness) This contract will start on ______________ and continue until _______________.

Signed: _________________ Witness: ______________ (Name:_________________) (Name:_______________)

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Step 5: Weight Loss Exercise Goals Sheet When designing your goals, keep in mind that they should be precise, attainable, pertinent and calculable. Remember also to set a time frame for you to complete your goals. Total Goals: 1._____________________________________________________ 2._____________________________________________________ Next rewrite each main goal into smaller sub-goals (ie: Reasonable weekly goals). 1. A) ________________________________________________ B) __________________________________________________ 2. A) ________________________________________________ B) __________________________________________________ ____________________________________________________ ____________________________________________________ What is the purpose for each goal? (E.g. I want to get stronger skating legs for hockey – I want to increase my leg strength by doing squats.) 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ 4. ___________________________________________________ _____________________________________________________ Are any of these goals impractical? If so, how can you change it to be more practical? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ 4. ___________________________________________________ _____________________________________________________

Next you need to decide how you will implement these goals. Remember to keep these goals in mind when designing your program into the log section of your journal.

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Weight Loss Frequently Asked Questions

1. Question. Doing sit-ups will flatten your tummy. False. Abdominal exercises such as sit ups and crunches strengthen abdominal muscles but do little to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan that should be followed for maximal abdominal definition and weight loss.

2. Question. Skinny people don't need to exercise.

False. Skinny people also must exercise. A receptionist brought this up recently when I was in the hospital having some routine tests done. She was very thin and was convinced only overweight people have to exercise. Being thin is not the same thing as being healthy. While it's true that obesity is associated with a number of diseases, the fact remains that skinny people get heart attacks too. This woman was so skinny in fact that I pointed out to her that she might be at risk for osteoporosis.

3. Question. The "Fat Burn" program on the treadmill is the best for weight loss.

False. We are usually burning a mixture of fats and carbohydrates for energy. The fat-burn program on treadmills and other cardiovascular gym equipment is based on the fact that we burn more fat at lower levels of exercise intensity. Higher intensity exercise burns more carbohydrates for fuel -and also uses more calories. The fat burn program usually holds us at about 60% of estimated maximum heart rate which is sometimes a good starting point for the person beginning an exercise program. Greater intensities and lengths of time working out will result in more calories burned-which if coupled with reductions in the number of calories eaten, promotes weight loss.

4. Question. When I stop exercising, muscle turns to fat.

False. Muscle and fat are two different tissues. We cannot transform muscle into fat and fat can't turn into muscle. This myth was probably started by older athletes who, after retiring, stop exercising but to continue to eat as if they were still working out. The combination of shrinking muscles from inactivity, coupled with excess calories eaten give the illusion that muscle has been transformed into fat.

5. Question. Osteoporosis is an old-persons disease.

False. Would you believe that bone loss starts to occur around the age of 35! Osteoporosis is starting to be seen as a disease that actually begins in youth. Getting adequate calcium in the diet as well as doing resistance training when we are young can strengthen bones and offs set the ravages of osteoporosis when we are older. Studies of seniors who strength train also show increases in bone mass. So it's ever too late to start lifting weights! If you have osteoporosis or any medical conditions, consult your physician before starting an exercise program and then get proper guidance from an exercise professional on the best exercise to stimulate bone growth.

6. Question. Women who strength train will get big, bulky muscles.

False. Women lack the hormones to needed make their muscles big like that of men. Even the biggest of female bodybuilders are smaller than male bodybuilders. Women who have overly large muscles often get them because they lift very heavy weights, exercise for several hours a day, and consume many thousands of calories. Sometimes they are also blessed with muscle fibers that get bigger from

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strength training. Strength training is something all women should do to improve the quality and quantity of their lives!

7. Question. Lactic acid causes muscles to be sore the day after working out. False. Lactic acid, produced from the anaerobic breakdown of carbohydrates causes the feeling of muscle burning and fatigue during exercise. Studies show that most lactic acid is removed from the muscles about one hour after exercise. So, the lactic acid is not around 24-72 hrs later when muscle soreness shows up. The muscle pain that is felt 24-72 hrs after exercise is called delayed onset muscle soreness (DOMS). Studies show that most DOMS is caused by eccentric muscle contractions ("negatives" as they are sometimes called in the gym). Eccentric muscle contractions occur muscle fibers lengthen, such as when you lower a weight.

8. Question. Soy protein will lower cholesterol.

True. Studies show that if you have high cholesterol, consuming soy protein, when combined with a diet that is low in saturated fat can reduce total cholesterol levels by about 9%. Studies also show soy can reduce LDL, the so- called-bad cholesterol, by about 13% and lower triglycerides (blood fats) by about 11%. These effects may take 2 months before they are observed. See your doctor if you have a history of breast or bladder cancer. Some experts theorize that high levels of soy may activate these cancers. This is a controversial area of research but it is best to discuss this with your doctor to be on the safe side.

9. Question. Strength training is safe for children.

True. Studies do not generally show damage to growth plates or other injuries resulting from resistance training in children if they are under the guidance of a professional. Children are not miniature adults and should not lift heavy weights. Before puberty, when testosterone levels are low, children will not increase the size of their muscles from strength training. The focus should be on proper lifting technique and lighter resistances. Manual resistance, body weight resistance, dumbbells and some machines may be appropriate for children.

10. Question. Eating low fat foods is best for weight loss.

False. It's possible for a food to have almost zero fat yet be teeming with calories. Remember, its reductions in calories eaten, not fat, that causes real weight loss.

11. Question. Muscle weighs more than fat. False. Muscle and fat weigh the same. Muscle is denser and takes up less space than fat. A pound of muscle and a pound of fat both weigh a pound.

12. Question. Muscle burns more calories than fat.

True. It's estimated that a pound of muscle burns between 20 to 80 extra calories per day. Fat burns essentially zero calories. Thus, adding muscle can help you burn more calories and lose more weight.

http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=50&subject=Exercise+FAQ by Joe Cannon

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Step 6: 6 Steps to Nutritional Weight Loss 1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit. 2. Have carbohydrates in the morning (oats, whole wheat, etc), during exercise (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.

3. Take greens plus/V8 as a vegetable supplement; if you can't prepare vegetables during the day.

4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily.

5. Only drink water, dark teas, red wine (one glass a night maximum) and coffee.

6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work.

Other Nutrition Links Nutrition Basics

Protein Carbohydrates Fats & Lipids Vitamins Minerals List of All Fruits Water Supplements Glycemic Index Fiber Gluten Free Diet Good Cholesterol Healthy Foods List Triglycerides Causes/Diet Nutrition Links

All Diet Reviews Nutrition Articles Nutrition Forum Best Nutrition Cookbook Printable Food Diary Supplement Review

Superfoods

Salba Yerba Mate Mung Beans Hemp Seeds Quinoa Wild Pacific Salmon Whey Protein Powder Egg Whites Mixed Frozen Vegetables

Foods Highest in Calcium Foods Highest in Protein Foods Highest in Fiber Foods Highest in Iron Foods Highest in Potassium Foods Highest in Vitamin A Foods Highest in Folate Foods Highest in Magnesium Good Cholesterol Foods Foods High in Tryptophan

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Weight Loss Recovery Drinks What are recovery drinks? They are drinks that help you recover from a workout. These drinks help maximize muscle repair and thus increase your metabolism and help with overall fat burn. What is the best type of recovery drink? A recovery drink should contain simple sugars that are easily digested and whey protein. This type of drink should be taken during and immediately after an exercise session. Weight Loss Supplements There are so many supplements on the market that claim to help you lose weight fast. There are only a select few that have the independent research studies to back them up. We have laid them out for you:

1. Fish Oil Supplements 2. Green Tea 3. Caffeine 4. Whey Protein 5. Water

Other potentials:

1. HMB 2. CLA 3. Chromium Picolinate

That being said, there are more supplements that the average person should be ingesting if they cannot eat a balanced diet rich in fruits and vegetables. These are:

1. A daily multi-vitamin 2. Greens Plus or another type of greens product

Click for more supplement reviews

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Metabolism Boosting Meal Plan Boost Metabolism Diet: 7am Wakeup Time Lipton and insulin are two hormones that determine how quickly your body turns food into energy. During this time your body has gone into starvation mode after an 8-12 hour starvation period. Eating immediately after you wake up is extremely important to increase your metabolism for the upcoming day. What should you eat? Make sure to ingest complex carbohydrates such as oatmeal, complete protein such as an omelette full of mixed vegetables and drink green tea and water. Boost Metabolism Diet: 8 am Run Time Your thyroid is an important gland to activate at this point in the morning. Going for an early run causes this gland to increase the production of hormones that control your metabolism. How to run? A quick 20 minute run on the treadmill at 65% of your maximum heart rate (MHR) will increase your metabolism for the whole day. Also try 5 bursts of HIIT: High Intensity Interval Training which can increase your fat burning capacity. Make sure to have some nuts (almonds or cashews) and yogurt immediately after with a small scoop of whey protein.

Boost Metabolism Diet: 10 30 Snack Time You've felt the hunger pains at this point in the morning; hunger pains are a bad sign of wasting muscle and a sign of your body's fat storing mode kicking in. What to eat? Scarf down some cottage cheese, sliced bell peppers with flaxseed meal and an apple or orange. Boost Metabolism Diet: 12 Noon Testosterone and ghrelin are affected at this point in the day. Your testosterone which was highest in the morning has dipped and needs to be recharged. What to eat? Salmon or Tuna with low fat cheese and a spinich salad (perhaps with the salmon and tuna on top) with water or another green tea. Boost Metabolism Diet: 230 pm Testosterone is getting low again and needs to be spiked. This can be accomplished by a competition of some type. What to do? On your work break go for a walk up some stairs to a pool table, ping pong table or another type of arcade game to compete with other males/females. Winning a game spikes testosterone and can keep your body in the fat burning zone. What to eat? Make a smoothie and add mixed frozen berries, flaxseed meal , plain natural yogurt, a scoop of greens plus, vanilla whey protein isolate and a banana. Boost Metabolism : 400 pm The Daily Workout Your workout should consist of High Intensity Interval Training, Compound exercises such as squats, deadlifts or bench press and supersets and dropsets to fatigue your muscles. What to sip on: a combination of water, whey protein isolate, dextrose and maldextrose. This combination helps with protein systhesis and keeps your body in an anabolic state Boost Metabolism: 500pm After Workout Shake Your body needs simple carbohydrates and complete protein immediately after a workout for complete recovery. What to eat 25g of dextrose and maldextrose and whey protein isolate (20 g) mixed together. Boost Metabolism: 600pm Dinner: Grab a wild pacific salmon and throw it together with some quinoa and mixed vegetables. Drink one glass of red wine and water.

Boost Metabolism Day: 730-10pm Munchies: You're itching for some bad food, allow yourself half a small bag of popcorn and drink plenty of water with it. Also eat some cut up vegetables like celery and bell peppers. Around 8pm have two scoops of cottage cheese. Supplements: Fish oil, magnesium, vit C Other healthy free diet meal plans

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Grocery List This is a sample grocery list to purchase to help you achieve weight loss. These foods are either high in fibre, protein, good fats, or high in antioxidants. Your Grocery List

MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM)

YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ

EGG,WHOLE,RAW,FRESH

EGG,WHITE,RAW,FRSH

FISH OIL,SALMON

CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD

TURKEY,ALL CLASSES,MEAT ONLY,CKD,RSTD

CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL

GRAPEFRUIT,RAW,PINK&RED&WHITE,ALL AREAS

FRUIT,MXD,(PRUNE&APRICOT&PEAR),DRIED

TANGERINES,(MANDARIN ORANGES),RAW

BROCCOLI,RAW

CELERY,RAW

SPINACH,RAW

SQUASH,WNTR,ACORN,CKD,BKD,WO/SALT

VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT

MIXED NUTS,OIL RSTD,WO/PNUTS,WO/SALT

WATER,MUNICIPAL

SALMON,ATLANTIC,WILD,RAW

TUNA,WHITE,CND IN H2O,WO/SALT,DRND SOL

BREAD,RYE

POPCORN,AIR-POPPED

QUINOA

VEGETABLES,MXD (CORN,LIMA BNS,PEAS,GRN BNS,CRRT) CND,NO SALT

CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG

Also consider: List of all Fruits Healthy Food List Superfoods

Salba Yerba Mate Mung Beans Hemp Seeds Quinoa Wild Pacific Salmon Whey Protein Powder Egg Whites Mixed Frozen Vegetables

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Weight Loss Circuit Routine/Plan Author

Rod Ferris B.A. CPT(YMCA, ACE), CPAFLA

Fitness Level Intermediate

Type of Workout Program

Muscular Definition

Days in Plan

3 Day Workout Routine

Rest Between Sets:

1:00-1:30 minutes

Duration of Workout 60 Min per session

Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), Sat (Rest), Sun (day1) and continue on like that. If you feel sore at all take a rest day. NUTRITION: Eat a high fibre, high protein diet with meals 4-6 times per day. A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

The A circuit training program for muscular definition and fat burn. Free Workout Plan Program Routine

Day 1 - Cardio Workout Plan

1. Elliptical or Cross Trainer Duration: 30 Min Intensity: 70%

Day 1 - Upper Body Workout Plan

1. Bench Press Sets: 3 Reps: 12 Notes: jump right to lat pulldowns

2. Lat Pulldown Sets: 3 Reps: 12

Notes: after, bike for 5 minutes then start over with bench press until three sets are completed.

3. Incline Dumbbell Press Sets: 3 Reps: 12 Notes: Jump to seated row immediately.

4. Seated Row Sets: 3 Reps: 12 Notes: After completion go back to incline press for 3 sets. No rest.

5. Machine Military or Shoulder Press Sets: 3 Reps: 12 Notes: Three sets with 1.5 min breaks

6. Barbell Curls Sets: 3 Reps: 12 Notes: Jump to Tricep Pulldowns

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7. Tricep Pulldowns Sets: 3 Reps: 12 Notes: Jump back to Bicep Curls (no rest) Complete

Day 2 - Abdominals Workout Plan

1. Ball Rollout Sets: 3 Reps: 12 Notes: Jump to back hyperextensions

2. Twisting Leg Raises Sets: 3 Reps: 12 Notes: do this with 1.5 minute rest

Day 2 - Cardio Workout Plan

1. Elliptical or Cross Trainer Duration: 30 Min Intensity: 65%

Day 2 - Lower Body Workout Plan

1. Squats Sets: 3 Reps: 12

2. Leg Press Sets: 3 Reps: 12

3. Leg Extension Sets: 3 Reps: 12

4. Leg Curl or Hamstring Curl Sets: 3 Reps: 12

5. Seated Calf Raises Sets: 3 Reps: 12

Day 3 - Rest Day Workout Plan

A circuit training program for muscular definition and fat burn. Basics- Workout Routine Order and Notes The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics

Breathing Timing Nutrition Warm-Up Cooldown Spotter Training to Failure Principle of Reversibility

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HIIT High Intensity Interval Training HIIT: High Intensity Interval Training is the greatest way to burn fat by doing LESS cardio! HIIT is a VERY effective training technique used to decrease body fat, increase speed, increase VO2 Max and best of all: It requires 20 minutes of your time to workout!

How does HIIT work? When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy. When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. To burn the most fat, why shouldn't I run at a slow steady pace for a long time? Running for a while at a lower heart rate (60%) primarily uses fat as energy. If you train at 85% of your max heart rate you will burn more total calories and in the end: burn MORE fat.

How effective is HIIT for fat loss? Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!

HIIT: High Intensity Interval Training Workout 1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc). 2. Determine your Maximum Heart Rate or MHR should be during a hiit workout session. 3. Wear a heart rate monitor (optional). 4 . Make sure you take some time to warm up to get your body temperature raised before you begin. 5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds. 6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be surprised with the results. Also see our HIIT training workout

Can a beginner do HIIT? Yes, a beginner can start HIIT but change the intensity to a lower level.

Is HIIT for everyone? This type of training is very intense and should be cleared by your doctor before you begin. Make sure that you have a protein (preferably whey) and a carbohydrate drink after this type of training to keep your nitrogen balance 'positive' and to help with recovery.

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HIIT Calculator To calculate what your rate should be during a hiit training or workout program you need to figure out what your maximum rate rate is and then times it by a high percentage. This will give you your bpm during a hiit session. We have done the work for you! Check out the hiit calculator

Conclusion about HIIT High Intensity Interval Training is a miracle way to reduce your workout time and up your fat burning. One of the key advantages of HIIT is that it does not allow your body to adapt, so make sure to always change up the intensity and time. Another type of training principle, such as Fartlek training, is just that. Fartlek training is a random time and intensity method of training and I believe is the future of ultimate fat loss. Be prepared for HIFT (High Intensity Fartlek Training) to hit the news stands in a few months.

Tracking your Progress Written by Dr. Craig Coghlin, D.C., B.A., CPT, CFC, CSCS Why wouldn’t someone want to know what kind of progress they are making? How can one possibly remember every minor detail regarding their exercise program? These are just some of the questions I pose to my clients when I am preaching the importance of tracking your progress. There are actually numerous ways of tracking progress. One of the best ways, in my opinion, is to have a fitness appraisal done by a certified individual. A typical appraisal involves measuring resting heart rate, blood pressure, height, weight, BMI, five different skinfolds (some appraisers know how to do more), measurement of aerobic fitness and recovery, grip strength, maximum number of pushups and sit-ups, a test of flexibility, and determination of leg power and vertical jump. Some appraisers, like myself, also like to offer supplemental girths in addition to these services. In my opinion, the more information you know, the more specific the results become. Aside from giving an in depth measure of one’s current physical fitness level, these appraisals also give some insight into general health. For example, fitness appraisers can determine if one has hypertension, tachycardia (abnormally high heart rate), bradycardia (abnormally low heart rate), or other related health problems that require professional attention. With specific goals in mind, one is capable of seeing directly how much they have changed. For example, if an individual is looking to lose weight, and goes on an exercise routine consisting of ample cardio and moderate weight training activities, I would strongly urge them to have a fitness appraisal done. After a certain length of time has passed, the individual could return for a reassessment. Reassessments are important because if one just goes by their bathroom scale weight, they may be quite disappointed. What can commonly happen in regards to moderate weight training is the displacement of fat mass with muscle mass. Because muscle weighs more than fat, the bathroom scale can cause severe dismay. A full reassessment would pin point the changes; it would identify which areas of the body lost the weight (skinfolds and girths), and would give insight into the cardiovascular

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improvements. Another way of keeping track of one’s progress is quite simple, and requires no certifications. Get a logbook. These books are not only cheap and easy to find, they can prove to be motivators in themselves. By looking through past workouts, you can see what areas are not progressing as you may wish, and thus you can focus attention on these areas. By recording dates, you can deduce what occurrences may be holding you back from getting into the gym as frequently as you wish (“Must See TV”). I urge my clients to set their own personal “mini goals” and try to break them in a set amount of time. An example of this would be an individual trying to increase their bench press. I would recommend trying to increase one aspect of the bench press each time they are in the gym. By looking to their logbook for the results of their last bench workout, they can attempt to increase the number of reps in any sets, or increase the weight by small amounts. One of the biggest things I rely on my logbook for is simply remembering what I am supposed to be doing that day. I’m sure many people are in the same boat as I am and just have too much other stuff to remember to be able to recall exactly the weight and reps from an exercise done days before. At the very least, logbooks give you something to do while you’re in your rest period. Instead of just sitting like a bump on a log, you can be planning your next set, or next exercise, and the rest periods will become less boring. Whether you’re just getting started, or have been hardcore for quite some time, being aware of progress is essential to success.

Myfit.ca sells a log to track your progress for $12.00

71 Weight Loss Tips and Secrets

1. Write it down: Studies have shown that simply writing down your workouts will help keep you in the gym longer and keep you progressing. Try a workout diary or log. 2. Workout with a buddy : Working out with a partner increases motivation. 3. Plan your meals out every Sunday: It will help keep you on track. 4. Progressive overload: Progressive overload is extremely important for fat burn and muscle gain. 5. Eat 6 times a day: Eating more often boosts your metabolism throughout the day. 6. Set realistic expectations: To lose weight using a proper diet and exercise plan expect to lose 1-3 pounds a week. Chances are that if you are losing more than that you're probably cheating with pills or taking some sort of diaretic. 7. Stop dieting: YOYO diets or pills are NOT good for your body, so dont do it! 8. If you're hungry at night have cereal. A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight. 9. FOCUS. The gym was created for working out not taking 10 minute breaks between sets. 10. Prioritize your goals: What do you want to get out of your workouts? Why not train

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that way. A lot of people want to bulk up and then do 130 minutes of cardio. Sit down and think out your workout in accordance to your goals. 11. Study. Many people rely on the media to feed them information about fitness. Many fitness professionals can't stand myths about weight loss. Ie. The new fad of the a magic shaking fat loss machine. 12. Know your body: Different people need a different caloric intake, workout and motivation. 13. 90 10 rule. The 90% to 10% rule implies that you eat right 90% of the time and eat 'ok' the other 10% of the time. 14. Limit your Negatives: Find things that are preventing you from workout out and change it.. 15. You are what you eat PERIOD 16.Weigh yourself daily: I'm not saying to go crazy but just be aware of your gains and loses, it will help keep you on the track to improvement. 17. Think before you order Before you order those fries with the white bun burger, think about what you're goals are. Do you really think you'll get there eating like this? 18. Get rid of bad food The less temptation you have in your kitchen the better. 19. Use vinegar Vinegar helps regulate blood sugar levels. 20. Take a multivitamin Most people do not get nearly the varied diet that the Canada food guide recommends so do yourself a favour. 21. Take a high EPA/DHA fish oil Fish oil not only helps decrease the risk of cancer but it helps you shed fat! 22. Drink coffee: Not only does coffee help increase your body temperature but recent research suggest that coffee also helps decrease heart disease by as much as 40% (in women). 23. Drink water : Water doesn't contain fat, sugar or carbs. 24. Drop the soda, alcohol and juices: Waste of calories. 25. Think about your portion sizes 26. Set alarms for your workout, or snack times. The more you can remind yourself to eat right, and workout the better. 27. SPICE Spices are uber healthy and loaded with flavour. 28. Write a self-contract a self-contract will help keep you on track 29. Look back: Look at your progress monthly and reassess. 30. Salad is available: Salad is always available at restaurants, just make sure you add the chicken, tuna and nuts to keep it packed full of nutrients. 31. Get a massage. Stress is a major reason for failed weight loss plans. 32. Encourage yourself. a self positive outlook is a great attribute. 33. Get a personal trainer: A personal trainer is a great tool to help you stay on the right track. 34. Try a different cardio machine Sticking to the same cardio machine can wreak havoc on your muscles and actually increase the risk of injury if you try something other than that machine. For the complete list visit : http://www.myfit.ca/archives/71_weight_loss_tips.asp

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Home Gym System with Exercise Bands by Terrell Owens

Home gyms are a great way to keep fit and stay on track when you can't get to the gym, but why not train at home with your own portable 2X2 bag that holds up to 130lbs of resistance? This revolutionary home training system comes with a door, leg and two handles and has high quality aluminum clips. $99.00 Elastic Band Home Gym System by Terrell Owens

What is Gourmet Nutrition Cookbook? Gourmet Nutrition is a super healthy cookbook created by Dr. John Berardi PHD (exercise biology and nutrient biochemistry) for healthy people that don't want to eat bland food. Myfit had a chance to check out the latest version of gourmet nutrition. We were absolutely blown away by the quality and attention to detail of the cookbook. In this recipe book John talks about what types of foods and spices you should have in your kitchen, healthy habits to reduce body fat and different

helpful tips on everyday foods. $39.99 Gourmet Nutrition- Your super healthy cookbook

Weight Lifting or Training Log / Journal

- 120 Day Log Book / Journal -Over 100 Exercise Photos - Stretches with photo's - Training Principles - Nutrition Information - Ways to cut back on fat - Fitness tips and myths - Self help websites - Latest Research

$12.00

Myfit.ca Personal Trainer Guide and Weight Training Log

CurcuminThe 21st Century Cure

Jan McBarron, M.D., N.D.

OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation

Contents

CHAPTER 1: What Is Curcumin and How Does It Work?, 1

CHAPTER 2: Curcumin and Heart Disease, 7

CHAPTER 3: Curcumin and Cancer, 12

CHAPTER 4: Curcumin, Chronic Pain and Arthritis, 17

CHAPTER 5: Curcumin and Diabetes, 21

CHAPTER 6: Curcumin and Memory: Alzheimer’sand Dementia, 26

CHAPTER 7: Curcumin, Depression and Other Brain Disorders, 35

CHAPTER 8: Curcumin and Digestive Disorders, 40

CHAPTER 9: Curcumin and Other Diseases, 43

Scientifically Validated Curcumin, 47

References, 47

About the Author, 50

C H A P T E R 1

What Is Curcuminand How Does It Work?

AN ASIAN SECRET FOR LONGEVITY

What if I told you there is a common spice that can give youthe gift of a long and healthy life? How about an extract of

this familiar spice that can prevent and even cure heart disease, can-cer, diabetes, Alzheimer’s disease, depression, joint pain and more?

Maybe you would think it’s just a bunch of hype, but I canassure you there is voluminous scientific research that warrantsplacing curcumin at the pinnacle of all healing herbs.

If you love curry, you’ll be familiar with turmeric, a popular vividly-colored spice. Inside turmeric is a compound called cur-cumin, which is found in its rhizome (the stem of the plant found underground). Curcumin is responsible for the golden orange color of turmeric, and is perhaps the most powerful botanical medicine in the world today. However, there is very little curcumin in the spice turmeric. If you’ve seen cheap turmeric supplements on the market, understand that they only contain 2 to 5% curcumin, which may or may not be usable by your body, and they’re not likely to have any effectiveness in terms of prevention or treatment for the diseases we’re talking about. Curcumin is many times more powerful than turmeric.

For centuries, curcumin has given the gift of long life and robust health to the people of India, for whom various types of curries—always made with turmeric—are a dietary staple.

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Curcumin is an important ingredient in the Ayurvedic medicine tradition and a vital part of Traditional Chinese Medicine. Now I can say without equivocation that it is the cure-all of the 21st century, backed by voluminous research that credits its healing powers to its exceptional antioxidant and anti-inflammatory properties.

Botanically known as Curcuma longa, the turmeric rhizome is a member of the antioxidant-rich ginger family. You might be understandably skeptical when you hear that this humble Indian spice can prevent, treat and cure a wide variety of serious diseases. These include everything from heart attacks to a dozen types of cancer, the pain of all types of arthritis and even “incurable” dis-eases like diabetes and Alzheimer’s. Curcumin also soothes depres-sion and the agony of a variety of digestive disorders, including Crohn’s disease, inflammatory bowel disease and irritable bowel syndrome.

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In this book, I’ll address your skepticism with an in-depthexamination of each of these conditions and the research support-ing curcumin’s role in prevention, treatment and cure.

CURCUMIN: THE TRIPLE WHAMMY AGAINSTCHRONIC DISEASE

Curcumin has proven antioxidant, anti-inflammatory and anti- cancer properties. This takes in most, if not all, of the chronic dis-eases of aging known to modern science.

Think about rust on the bumper of a car. Rust is caused by oxi-dation or damaging oxygen molecules that corrode and eventuallydestroy the structure of metal.

Those same corrosive oxygen molecules (sometimes called freeradicals) are found inside the human body, and while they are partof the aging process, they are an unpleasant part of it because theycontribute to the deterioration of cells. When these “rusty” cellsreproduce, each generation is just a little different from the last anda little bit less able to perform its function properly. That, in a nut-shell, is how and why we age.

The oxidative aging process is escalated by environmental factors:

• Polluted air and water

• Plastics and other toxic materials that contaminate nearly every-thing we touch, eat and drink

• Pesticides and other poisons and hormones in our food and evenin our clothing

• Processed foods, smoking, obesity, lack of exercise and otherunhealthy lifestyle choices

OXIDATION AND INFLAMMATION CAUSE DISEASE

So, what happens when we get “rust” or oxidative damage in ourcells? Our brain cells begin to deteriorate, so memory becomes

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 3

fuzzy; our hearts don’t beat as efficiently as they once did; ourarteries become clogged; our blood sugars spike and cellular divi-sion is thrown so far out of whack that our cells begin to dividewildly, creating cancers that can kill us.

This oxidative stress can also cause brain chemistry to mal-function, resulting in depression, one of the most common anddebilitating diseases of modern times.

Worst of all, these nasty free radical oxygen molecules causeinflammation, with obvious results if you think of arthritis, joint painand other forms of chronic pain, but less obvious ones as under -lying causes of all of the degenerative diseases already mentioned.

In addition, obesity and inflammation go hand-in-hand. Mostlikely, obesity causes inflammation, although the scientific commu-nity isn’t quite convinced yet. More than 40% of all Americansare obese. When we add in those 30% who are overweight but notyet obese, we find that excess weight plagues 70% of all Americanadults. That makes the inflammation associated with obesity a seri-ous contributing factor in all of the diseases of aging.

THE GOLDEN KNIGHT

Like a golden knight on a palomino charger, curcumin rides to therescue!

Curcumin is by far the most powerful antioxidant known toscience, hundreds of times more powerful than blueberries, whichhave substantial antioxidant capabilities themselves.

A handful of devastating diseases of aging are all partially or totallycaused by oxidation:

! Heart disease ! Osteoarthritis

! Cancer ! Alzheimer’s disease

! Diabetes ! Dementia

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On the ORAC (Oxygen Radical Absorbance Capacity) scalethat rates the antioxidant power of foods, only BCM-95® Cur-cumin rates over 1.5 million per 100 grams, while antioxidant-rich blueberries have only a 6,000 ORAC rating per 100 grams!This means that just one high-quality curcumin capsule deliversmore than 25 times the antioxidants as the same amount of blue-berries.

Curcumin literally scrubs the oxidative “rust” from your cells,preventing serious disease and reversing diseases you may alreadyhave. It helps stop cell deterioration and restores the cellular genet-ic codes to youthful levels, ensuring those cells will reproduce morelike they did when you were young.

More important, from the viewpoint of damaged cell divisionfound in cancer, curcumin also tells these cells to die when theirtime comes, as ordained by nature, which stops tumor growth.

And that wonderful yellow curcumin stops inflammation andall of its obvious and not-so-obvious damaging effects, relievinginflammatory problems like arthritis and joint pain and eliminat-ing the building blocks for heart disease, diabetes and other diseasesthat have a foundation in chronic inflammation.

In addition, curcumin has a unique ability to cross the blood-brain barrier, a membrane that protects the brain from invaderslike bacterial infections and keeps out most other substances aswell, including those that might be helpful. This gives curcumin theability to deliver its antioxidants and anti-inflammatories directlyto the brain, which is particularly helpful in cases of dementia anddepression.

In the case of cancer, cutting-edge research shows curcumin hasa variety of ways of stopping abnormal cell growth, including anability to affect cell division on the genetic level.

If that’s not enough, studies also show that curcumin protectsthe liver and kidneys.

Curcumin has been compared to pharmaceutical drugs for thetreatment of a wide variety of diseases, and it has come out on topin every case.

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 5

ANOTHER TRIPLE WHAMMY AGAINSTINFLAMMATION

Inflammation is a factor in 80 to 90% of all disease, according tocurcumin researcher Ajay Goel, Ph.D., director of Epigenetics andCancer Prevention at Baylor University Medical Center in Dallas.

What’s not to love?“Curcumin demonstrates superior antioxidant and anti-inflam-

matory effects and provides liver- and heart-protective benefits aswell. It is a potent antibacterial, antifungal, antiviral, anti-allergenicand has antitumor and anti-cancer properties,” says Dr. Goel.

By knocking out viruses, bacteria and fungi, curcumin offersthe powerful possibility that we can use it to treat everything fromcolds and flu to pneumonia or even to help with something as seri-ous as AIDS or cancer, effectively and without dangerous sideeffects.

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C H A P T E R 2

Curcumin andHeart Disease

Since heart disease is the #1 killer in the Western world, anynutrient, like curcumin, that helps protect your heart and arter-

ies and even reverses heart disease should be most welcome.Curcumin’s heart-protective effects become even more impor-

tant when we add diabetes to the mix. Heart disease is the mostcommon complication of diabetes, and the number of newly diag-nosed diabetics is increasing dramatically every year, with nearly2 million new cases reported among U.S. adults in 2010.

KEEP ARTERIES CLEAR

Clogged arteries raise the risk of heart attack and stroke. Fattydeposits (called plaque) cause arteries to narrow, reduce blood flow,make your heart work harder to move blood through the circula-tory system and harden the arteries. In time, cholesterol buildupcan completely block an artery and cause a heart attack or stroke.

Curcumin raises the levels of HDL or “good” cholesterol thathelps move fats out of the cells, including the cells in the arteries.It also reduces the stickiness of blood cells, preventing clots.

With curcumin, cholesterol improvement can happen fast: AnIndian study showed that human volunteers who took 500 mil-ligrams a day for just a week increased their good (HDL) choles-terol by 29%.

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In addition, inflammation is a foundational cause of cardio-vascular disease and there is abundant evidence that curcumin isone of the most potent anti-inflammatory substances known toscience. Therefore, it stands to reason that reduction of inflam-mation also reduces the risk of heart disease and stroke. Otherstudies suggest that curcumin may actually change the messagessent by genes that signal the body to build up those fatty depositsin the arteries.

Image of arteries shows normal flow (top), constricted flow (center) and blocked artery (bottom).

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REDUCE HOMOCYSTEINE AND CRP LEVELS

Homocysteine is an amino acid naturally present in the humanbody. When homocysteine starts to build up in the bloodstream, itincreases the hardening and narrowing of the arteries, may causeblood clotting, raises your risk of heart disease and can be predic-tive of a heart attack, stroke and possibly Alzheimer’s disease.

CRP (C-Reactive Protein) is a body signal of inflammation. Itdamages the arterial walls, resulting in hardening of the arteriesand blood clotting. Curcumin helps to relax those arterial wallcells, reduces the hardening of the arteries and allows the blood toflow more freely, dissolving clots and preventing and even revers-ing plaque buildup.

REVERSE HEART FAILURE

Congestive heart failure occurs when the heart can no longerpump enough blood to the rest of the body. It is usually a slowprocess that gets worse over time. As the heart muscle loses its abil-ity to pump oxygen-rich blood throughout the body, it causesfluid buildup in the lungs, liver, gastrointestinal tract, arms andlegs. This lack of oxygen damages vital organs, eventually causingdeath.

Curcumin prevents the creation of scar tissue in the heart mus-cle and helps failing hearts return to their normal pumping capac-ity, according to breakthrough Canadian research published in2008. Scientists at the Canadian Institutes of Health Research dis-covered that curcumin acts directly on the DNA of heart cells, pre-venting them from unraveling under physical stress. Curcumin wasshown to switch off the “unraveling switch” in the heart cell DNAthat keeps scar tissue from developing.

In the February 2008 edition of the Journal of Clinical Investi-gation, researchers at the Peter Munk Cardiac Centre of the Toron-to General Hospital reported that curcumin may dramaticallyreduce the chance of developing heart failure.

CURCUMIN AND HEART DISEASE r 9

“When the herb is given orally, it can actually prevent andreverse hypertrophy, restore heart function and reduce scar forma-tion,” researchers wrote.

PREVENT STROKE AND STOP STROKE DAMAGE

Strokes have two major causes. The most common is a blood clotthat travels to the brain and the second is a ruptured blood vesselin the brain. As we learned earlier in this chapter, the buildup ofcholesterol, elevated homocysteine and CRP levels and even con-gestive heart failure are risk factors for stroke as well as heartattack. Since stroke is a cardiovascular disease, a stroke is a “brainattack,” if you will, similar to a heart attack. We already know thatcurcumin has powerful preventive and healing properties for all ofthese conditions.

Strokes almost inevitably damage brain cells. But exciting newresearch shows that curcumin, given intravenously, can minimizebrain damage while a stroke is in progress because it can cross theblood-brain barrier, protecting the mechanisms that help regener-ate brain cells. This is effective if it is administered in an emergencyroom within three hours of a stroke.

SUPER ANTIOXIDANT

Curcumin’s antioxidant properties are one of its most potentweapons against all of the diseases commonly linked with the agingprocess, most notably cardiovascular disease. I like to think ofantioxidants as “rust removers” of the body because they literallyremove the “rust” or the foundational causes of the diseases ofaging connected to excessive free-radical oxygen molecules.

Cholesterol or even excessive cholesterol in itself does not clogarteries. It is the oxidized cholesterol that clogs arteries, restrictsblood flow to vital organs and eventually breaks away to causeheart attacks and strokes.

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By preventing this oxidation in the first place, curcumin’santioxidant properties keep the arteries clear of that potentiallyfatal oxidized cholesterol or plaque.

CONCLUSION

Curcumin’s abilities to protect your heart, brain and cardiovascu-lar system are beyond impressive. Consider the drugs commonlyused to treat the heart conditions discussed in this chapter. Thestatin drugs alone (Lipitor, Crestor and their cousins) carry withthem huge health risks from side effects, including causing deathfrom sudden heart failure.

It only makes sense to use substances that are effective as wellas harmless.

Curcumin is natural and safe. Only rarely do people taking cur-cumin get mild stomach upset at dosages of 10 grams per day ormore. What’s more, even the highest quality products are veryaffordable. Who could ask for more?

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C H A P T E R 3

Curcumin and Cancer

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Cancer arouses more fear in the human heart than any other dis-ease. The dread is well placed, even though cancer is not the #1

killer in the Western world.Every year, more than 1.5 million people are diagnosed with

cancer, not including skin cancers, which are by far the most com-mon cancers. Skin cancers afflict 2 million more people every year.

Each year, 569,000 of us will die of cancer.There is probably not a single one of us who doesn’t know

someone who has had cancer and who has personally been touchedby the pain and suffering of this dreaded disease.

It is not the purpose of this small book to detail the varioustypes of cancer and the death tolls they exact, but let it suffice tosay that lung, colon, prostate and breast cancers kill more Ameri-cans than any other forms.

While most of us think that cancer is an inherited disease, sci-ence shows us that fewer than 2% of all cancer is related to genet-ics (broken or mutated genes). That means 98% of cancer is causedby something else.

That “something else” has opened a whole new science calledepigenetics, meaning literally “above genetics.”

The good news is that we have far more control over our epi-genetics than genetics.

Renowned scientist Ajay Goel, Ph.D., of the Gastrointestinal

Cancer Research Laboratory at the Baylor Research Institute atDallas, is at the forefront of epigenetic research.

He explains a complex science in simple terms: “Everything wedo from the day we are born, everything we eat, drink and areexposed to in our environment has an indirect but strong influenceon our genetics. As we age and grow, it is very natural that someof the genes tend to get turned off as a consequence of our eatinghabits, exercise regimens and exposure to toxic environmentalstresses. Doing the right thing in this regard can help us keep ourgenes healthy.”

So, when we don’t eat correctly or exercise and are exposed totoxins, damage to genes takes place and disease occurs.

“Fortunately, unlike genetic defects, epigenetic alterations havea unique characteristic that these changes are reversible,” saysDr. Goel.

“In other words, although we can do nothing if we are bornwith a defective gene, it is certainly within our reach to keep ourgenomes healthy and we can even reverse some of the epigeneticchanges by eating right and with regular consumption of health-promoting natural dietary botanicals and herbals,” he explains.

Here’s where curcumin comes into the cancer picture.“Every cell in our bodies has a finite life span,” says Dr. Goel.

“We have genes in our bodies that govern this natural process ofcell death. But sometimes those genes go into a deep slumber, allow-ing cells to continue to live and reproduce long beyond their time,creating cancerous tumors.”

Curcumin has been scientifically proven to actually “wake up”those sleeping genes, telling cancer cells it is time to die and stop-ping the growth of cancerous tumors.

Dr. Goel and his team have produced ground-breaking researchthat promises to change the way we think about cancer and how itis treated—and curcumin certainly has a strong role in this change.

It almost goes without saying that the anti-inflammatory andantioxidant powers of curcumin are the foundation of its abilityto prevent and treat cancer, since cancer is caused by inflamma-

CURCUMIN AND CANCER r 13

tion and by oxidative stress, meaning, among other things, thatDNA has been damaged, impairing the ability of cells to repro-duce perfectly.

The staid and highlyrespected MD Anderson Can-cer Center has expressed un -characteristic enthusiasm aboutcurcumin’s anticancer proper-ties in a 2003 statement byresearchers published in thejournal Anticancer Research:

“Extensive research overthe last 50 years has indicatedit can prevent and treat cancer. . . Curcumin can suppresstumor initiation, promotionand metastasis.”

Let’s take a look at thelarge body of research thatproves curcumin’s effective-ness at preventing and fighting cancer:

Blocks carcinogenic substances: We’re all exposed to carcinogenson a daily basis from auto exhausts, air pollution, food packaging,pesticides and a broad spectrum of substances with which we can-not avoid contact. Curcumin apparently blocks those carcinogens,preventing them from causing the cellular damage that ultimatelyresults in cancer.

Stops invasion: Cancer cells invade normal tissue with the help ofcertain enzymes called matrix metalloproteinase. Cur cumin slowsor stops the activity of this enzyme, helping halt the spread of can-cerous cells.

Cuts off tumor blood supply: Invasive tumors are fed by their ownspecially developed network of blood vessels through a process

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Breast cancer cells.

called angio genesis. Curcumin slows the ability of these tumors tocreate their blood supply, eventually starving and killing the abnor-mal clusters of cells.

Convinces cancerous cells to die: As Dr. Goel points out, “sleepinggenes” interfere with the cancer cells’ natural life and death cyclecalled apoptosis. Cancer cells quite literally turn off the signal thatit is time to die. Curcumin actually turns on that signal, telling thecancer cells to die, so the tumors eventually die, too. Dr. Goel is cur-rently engaged in more research on the sleeping gene mechanism.

These are the basic ways that curcumin works to prevent andstop cancer. There are literally dozens of studies that show cur-cumin’s effectiveness against specific types of cancer.

Here’s a list of types of cancer for which curcumin has been sci-entifically validated as a preventive or treatment:

Breast Head and neck Oral

Cervical Leukemia Ovarian

Colorectal Lung Prostate

Gastrointestinal Lymphoma Sarcoma

Genitourinary Melanoma Squamous cell

As a final word, even the famed Sloan-Kettering Cancer Centeris on the curcumin bandwagon, endorsing an anticancer cocktailmixed with another known cancer preventive, green tea.

As yet unpublished animal studies show strong evidence thatcurcumin, administered in tandem with more traditional anticancerdrugs, reduces the toxicity of those drugs and improves their effec-tiveness. Three human studies are now underway combining cur-cumin with certain types of chemotherapy drugs commonly used totreat breast and colon cancers. I’m eagerly awaiting more informa-tion on this exciting development. However, there have been sever-al promising studies on the ability of curcumin to improve theeffectiveness of many types of chemo and radiation therapy by

CURCUMIN AND CANCER r 15

making the cancer cells more sensitive to these treatments. How ever,please discuss with your integrative health professional how best touse curcumin if you are currently undergoing cancer treatment.

CONCLUSION

While the scientific evidence in favor of curcumin for all of the dis-eases mentioned in this book is impressive, the quality of proof thatcurcumin prevents and treats a wide variety of cancer is truly excep-tional.

Cancer prevention alone should be a sufficient incentive toinclude curcumin in your daily supplement regimen.

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C H A P T E R 4

Curcumin, Chronic Painand Arthritis

V irtually all of us experience occasional joint and back pain.With luck, it goes away with time, rest and perhaps an occa-

sional ice pack. Sometimes it does not.Each year, about 30 million of us visit a doctor complaining of

joint pain. Another 40 million or so visit a doctor looking for relieffrom back pain. Add in 1.5 million people with rheumatoid arthri-tis, 6.1 million with gout, 5 million with fibromyalgia and 1.5 mil-lion broken bones suffered every year by people with osteoporosisand you’ll see the magnitude of this painful problem.

Long-term musculoskeletal pain affects your entire being. Itdrains your energy and contributes to chronic stress, a conditionthat has myriad negative side effects, including obesity, metabolicdisorders, heart disease and perhaps even cancer. Chronic pain isoften linked with depression. Who wouldn’t be depressed in theface of unrelenting pain?

Joint pain and back pain are most often caused by deteriorationof the cartilage that cushion joints (including the spaces betweenthe vertebrae, causing back pain), causing bone to rub against boneand resulting in inflammation and pain. This can be caused by aninjury, but most often, it is the result of 40, 50, 60 years or moreof wear and tear on the joints.

For most of us, our first remedy is to reach for aspirin, ibupro-fen or naproxen. That can be a fatal mistake. NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, ibuprofen and

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naproxen plus a handful of prescription drugs like Celebrex,Anaprox, Feldene and Voltaren can cause serious toxicity problemsthat require hospitalization for as many as 200,000 Americans eachyear and kill over 20,000 people annually. Yet 60 million of us usethem regularly and doctors still happily prescribe them.

Exciting new human research confirms that curcumin is aseffective as some of the most popular non-steroidal anti-inflamma-tory (NSAID) arthritis drugs, including Voltaren and Celebrex,without the potentially life-threatening side effects. A combinationformula of BCM-95® Curcumin and a special form of the herbboswellia called BosPure™ was found to be more effective in painrelief and provided better mobility and longer walking times with-out pain for people with knee osteoarthritis, than the prescriptiondrug celecoxib (generic form of Celebrex), the number one pre-scribed osteoarthritis drug. This study was just published in Decem-ber of 2011 in the journal Osteoarthritis and Cartilage.

NSAIDs relieve inflammation by inhibiting the activity of aninflammation-causing enzyme called COX-2. That’s all well andgood, but they also inhibit a companion enzyme called COX-1,which protects the lining of the digestive tract and blood vessels.Therefore, without adequate COX-1 protection, you may haveulcers and leaking of the blood vessels.

THE GOLDEN KNIGHT RIDES AGAIN

It shouldn’t surprise you that curcumin and its formidable anti-inflammatory powers offer an effective and safe alternative to thesedangerous NSAIDs. Curcumin inhibits the COX-2 enzyme but doesnot affect healthy levels of COX-1.

Inflammation causes pain, so if you relieve inflammation, yourelieve pain. Not only does curcumin relieve inflammation andpain, it can actually help rebuild worn cartilage, restoring jointsto their youthful flexibility. Curcumin is also such a potent anti -oxidant that it can actually help repair the oxidative damage causedby inflammation.

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Medicine Hunter Chris Kilham, who has conducted medicalresearch in more than 20 countries, is sometimes called “The Indi-ana Jones of Natural Medicine.” He says curcumin deserves“superstar status” among healing plants.

“Medicines should heal, not hurt. They should promote life,not take it away. In part, due to disappointment with drugs, andin part due to a belief that natural remedies are safer than mostpharmaceuticals, many people seek natural remedies to alleviatepain. But where do they look? Enter curcumin, a derivative ofturmeric root, that literally can erase pain quickly and powerfully,without negative effects,” says Kilham.

The research is very impressive:

Reduce inflammation: Biological indicators of inflammation were reduced by as much as 99% with curcumin, offering almost complete relief for chronic pain sufferers and providing a powerful promise for prevention and treatment of other diseases caused by inflammation.

Cartilage regeneration: Not only does curcumin help reduce theinflammation, it actually helps prevent the breakdown of cartilage(the cushions between joints), preventing arthritis from developingor worsening, as shown by Canadian researchers. At least one studyshows that curcumin can help build new cartilage cells, reversingwhat was once thought to be an incurable degenerative disease.

Pain relief: An Italian study showed that people diagnosed with kneeosteoarthritis were able to reduce their need for NSAIDs by 63%when they took curcumin. As a welcome side effect in this study, itwas discovered that curcumin produced a 16-fold reduction in par-ticipants’ blood levels of CRP, the protein that indicates high levelsof inflammation, which also predicts a high risk for heart attack.

Once again curcumin has proven to be superior to commonlyused pharmaceuticals in relieving joint pain and increasing walk-ing time among people with knee osteoarthritis. In a 2011 studypublished in the journal Osteoarthritis and Cartilage, patientswho took a 500 mg blend of BCM-95® Curcumin and BosPure™

CURCUMIN, CHRONIC PAIN AND ARTHRITIS r 19

boswellia twice daily had significantly better pain relief than thosewho took 100 mg of celecoxib (generic form of Celebrex) twice aday. The curcumin-boswellia blend equaled celecoxib in improvedjoint flexibility. However, Celebrex has serious negative side effects,including irregular heartbeat, depression, increased risk of heartattack and stroke, stomach and intestinal bleeding, chest pain,ulcers, severe abdominal pain, jaundice, one-sided weakness andmore. I cannot for the life of me understand why anyone wouldtake this drug when natural curcumin and boswellia offer betterresults and no serious side effects at all.

Rheumatoid arthritis: A landmark 2006 study from the Universityof Arizona takes the idea of inflammation a step further with thefinding that curcumin might prevent rheumatoid arthritis, anautoimmune disease. Another study showed that curcumin was atleast as effective as one commonly prescribed pain reliever forrheumatoid arthritis.

The most recent research published in the journal PhytotherapyResearch in March 2012 shows that people with rheumatoid arthri-tis taking 500 mg of BCM-95® Curcumin twice daily had as muchpain relief and improved mobility as those who received diclofenacsodium (generic form of the drug Voltaren, a pharmaceutical com-monly prescribed for people with rheumatoid arthritis) with a vast-ly superior safety profile. Side effects associated with Voltareninclude ulcers, bleeding in the stomach and gastrointestinal tract,life-threatening blood loss, irregular heartbeat, chest pain, faintingand many others. No side effects were reported in the patients whoreceived BCM-95® Curcumin.

CONCLUSION

If you suffer from occasional or continuous joint pain, like most ofus, you’ll discover that curcumin offers short- and long-term relief.You can find the same kind of pain relief as my sister, who has suf-fered from chronic back pain for decades and found relief with herfirst dose of curcumin.

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C H A P T E R 5

Curcumin and Diabetes

Type 2 diabetes is the disease of the Western lifestyle. This dis-ease, once known as adult-onset diabetes, was considered the

province of the over-50 crowd. You know the ones I mean, the oneswith the potbellies, vegging out in front of the TV, munching onDoritos chased with half a gallon of Rocky Road.

Now it is the disease of teens raised on Big Macs and gallonsof Coke, 20-somethings with high cholesterol, 30-somethings witherectile dysfunction and 40-somethings with coronary bypasses.

Type 1 diabetes is usually diagnosed in children and is charac-terized by a malfunctioning pancreas that does not produce suffi-cient quantities of the body’s own insulin to properly utilize thenatural sugars in food.

Type 2 diabetes, on the other hand, is a lifestyle disease. Scien-tifically, it is characterized by the body’s inability to respond to theinsulin produced by the pancreas. This is called insulin resistance.

The American Diabetes Association reports that 25.8 millionAmericans suffer from the disease, 7 million of them undiagnosed.Another 79 million are considered “prediabetic,” meaning theyhave some blood sugar malfunction.

It’s important to note that the vast majority of people with type2 diabetes are obese. Alarmingly, the number of people with dia-betes in the U.S. has increased by 76% in the last 20 years in pacewith the increase in obesity.

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Just having to live with blood glucose testing, dietary restric-tions and diabetes meds with a wide variety of side effects is onlythe tip of the diabetes iceberg.

DEADLY COMPLICATIONS

The complications of diabetes are daunting:

• Heart disease is reported as a cause of death in 68% of peoplewith diabetes aged 65 and over.

• People with diabetes have a 2 to 4 times greater chance of dyingof heart disease or stroke than those without the disease.

• High blood pressure is reported in 67% of those with diabetes.

• Diabetes is the leading cause of new cases of blindness in peo-ple aged 29 to 74.

• Kidney failure attributed to diabetes accounts for 44% of all newcases. In 2008, the latest year for which statistics are available,more than 202,000 people with end-stage kidney disease due todiabetes were living on dialysis or with a kidney transplant.

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• Nerve damage is experienced by 60 to 70% of people with dia-betes, often causing erectile dysfunction in men.

• Diabetes causes circulatory problems that led to 65,700 lowerlimb amputations in diabetics in 2008.

• Diabetes is listed as a contributing cause of death in more than231,000 deaths.

Science now generally accepts that diabetes is an inflammatorycondition, as is obesity. As you might well imagine, this is wherecurcumin comes into the picture.

THE GOLDEN KNIGHT REDUX

Remember the role of free radical oxygen molecules as underlyingcauses of most disease processes from Chapter 1?

Curcumin’s antioxidant and anti-inflammatory properties areespecially applicable to diabetes and its complications.

Here’s what the studies show curcumin can do:

Reduce glucose production in the liver: A Japanese study showsthat curcumin has the ability to reduce the liver’s natural produc-tion of glucose, which in healthy people is balanced by the pan-creas’s production of insulin to keep glucose levels steady.

Keep glucose out of red blood cells: Scientists treated red bloodcells to mimic diabetes, then exposed them to curcumin for just 24hours. The results: Curcumin normalized the cells in terms of sugarprocessing and prevented the formation of the fatty globules thatclog arteries.

Prevent the development of diabetes: A Columbia University studyshowed that mice with a predisposition toward diabetes and obe-sity given daily doses of curcumin were less likely to developimpaired blood sugar, insulin resistance and full-blown diabetesthan those that did not receive curcumin.

CURCUMIN AND DIABETES r 23

Lower blood sugar, increase insulin: Indian researchers found thatcurcumin contains a particularly powerful antioxidant, tetrahydro -curcumin, which lowers blood sugars, increases insulin in thebloodstream (meaning existing insulin is being properly used) andprotects against fatty deposits in the arteries indicative of heart disease that is very common in people with diabetes. Through itsanti-inflammatory action, several studies show that curcumin canresult in better blood sugar control and, therefore, a small, but significant decrease in body weight and fat, potentially reducingthe risk of Type 2 diabetes.

Promote wound healing: Curcumin also helps in the process ofwound healing, something that is especially important to peoplewith diabetes since their wound-healing capabilities are oftenimpaired, leading to infection and amputations. Curcumin shouldbe used at the time when the skin is beginning to re-form aroundthe wound and new skin is being laid down.

Protect kidneys: Curcumin has also been found to protect the kid-neys, which we know are vulnerable in people with diabetes, andto help prevent glaucoma and cataracts, common complicationsamong people with diabetes.

Reduce liver inflammation: Animal studies show that BCM-95®

Curcumin actually reduced liver inflammation, making the livers ofthe treated obese animals (cats in this case) behave like the livers ofnon-obese animals. Yes, these are “only” animal studies, butexperts like Dr. Ajay Goel of Baylor think that it is logical thatBCM-95® will have similar effects on humans, reducing fatty liverand obesity, among the greatest risks for diabetes.

Reverse diabetes: Probably the most exciting study came fromEgypt in 2008, when researchers discovered curcumin and a bonemarrow transplant reversed diabetes in mice with the disease.Researchers theorized that the anti-inflammatory and antioxidantproperties of curcumin enhanced the ability of the bone marrowtransplant to regenerate insulin-producing cells.

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CONCLUSION

The evidence is abundantly clear: Curcumin has profound effectsagainst one of the most deadly diseases of our time. Its pathwaysof action are widely varied, and it is effective against a number ofthe complications of diabetes as well. While doctors are not yetready to tell every person with diabetes to take curcumin, they areprobably behind the research curve. If I had diabetes, wild horsescouldn’t keep me away from my curcumin. I don’t have diabetes,but curcumin is still a staple of my supplement regimen.

CURCUMIN AND DEPRESSION, DEMENTIA r 25

C H A P T E R 6

Curcumin and Memory:Alzheimer’s and Dementia

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Brain health is at the core of who we are as humans.If you have a healthy brain, you have an inquiring mind, you

are engaged in the world around you, and you communicate clear-ly with others and form nurturing relationships.

Brain chemistry malfunctions take place when, for unknownreasons, brain cells begin to die, resulting in impaired memory, alsoknown as dementia. It is a disease in itself and is not a normal con-sequence of aging.

Alzheimer’s disease is probably the best-known form of demen-tia, accounting for 50 to 70% of all cases of dementia, so the termsAlzheimer’s and dementia are often used interchangeably. Manypeople with Alzheimer’s show signs of dementia caused by strokesor mini-strokes called transient ischemic accidents (TIAs) as well.

Dementia can also be caused by chemical exposures, other neu-rological diseases like Parkinson’s and Creutzfeldt-Jakob (mad cowdisease), long-term depression, multiple strokes, AIDS, chronicdrug use, infections and toxic side effects of medications. It canalso be caused by head injuries, as we’ve learned through recentmedia coverage of compromised brain function in professionalfootball players and boxers who are exposed to relentless blows tothe head. For the most part these, like Alzheimer’s, are incurableand irreversible. Conventional medicine has little to offer in termsof treatment.

There are also forms of dementia that can be treated and poten-tially reversed, including those caused by a blood clot on the brain,a tumor that can be removed, hypothyroidism, hypoglycemia andvitamin B12 deficiency.

It is very difficult to diagnose dementia or to differentiate thespecific disease called Alzheimer’s, so if you or someone close toyou is showing signs of memory loss, it is essential to make a thor-ough investigation to determine if the dementia is caused by one ofthe factors that can be treated and reversed.

THE LONG GOODBYE

Over time, Alzheimer’s inevitably affects memory, thinking andbehavior. People with Alzheimer’s frequently experience personalitychanges, anxiety, anger and may even become combative and violent.

Alzheimer’s has often been called “The Long Goodbye,”because it takes such a terrible physical and emotional toll on itsvictims and their families, usually for years on end.

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Curcumin stimulates electrical communication between brain cells.

The downhill memory slide takes its victims from normal com-petency with occasional memory lapses to the loss of the ability tofunction in the normal world to inevitable death with no apparentmindfulness. Sadly, conventional medicine offers no really effectivetreatment. The few pharmaceuticals on the market have minimaleffects even in slowing the progression of the disease.

The National Institutes of Health estimates that more than5 million Americans have Alzheimer’s. Most of them are over60, although there is an increasing rate of early onset Alzheimer’sthat can begin as early as the 30s. The frightening statistic is thatif you’re lucky to live to the age of 85, you have a 50-50 chanceof developing dementia.

Alzheimer’s is inevitably a fatal disease, but it rarely kills quick-ly. Mercifully, people with dementia often have other diseases thattake them away before the terrible onset of late-stage dementia.

BIOLOGY OF ALZHEIMER’S

Here’s a little painless biology that explains how normal brain cellswork:

I like to think of neurons, dendrites and synapses as an electri-cal system in the brain through which thought processes and con-scious and unconscious biological functions take place. Neurons,the brain cells, grow large finger-like projections called dendritesthat function very much like wiring in an electrical system. Eachneuron has at least one dendrite in and another out in this electri-cal grid that sends a charge to the next dendrite across a tiny spacecalled a synapse. Scientists once thought that we are born with allof the neurons and dendrites we will ever possess, but they’verecently learned that over our lifetimes we can grow new neuronsand even expand our network of dendrites exponentially in aprocess called neurogenesis. Some neurons may have hundreds oreven thousands of dendrites.

Continuing our analogy of the electrical wiring system, you cansee that if one wire becomes damaged, thousands of alternative

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“electrical” pathways can allow the system to continue to functionwithout impairment.

How do you grow more dendrites and refresh your neuron sup-ply? No one is really sure, but there is evidence that the more youchallenge your brain, the more extensive your neuronal networkwill be.

Another process characteristic of Alzheimer’s is the formationof beta-amyloid plaques and tangles. The beta-amyloid plaquesare made of protein that accumulates around the neurons ratherthan being eliminated by the body, as they are in a healthy person,thereby damaging the function of the brain.

In addition, tangled proteins called tau fibers inside the neuronfurther impair the mental process.

These plaques and tangles and disrupted neuronal functionmost often occur in the hippocampus, the lower part of the humanbrain that is responsible for memory. For unknown reasons, Alz -heimer’s and other forms of dementia frequently affect the area ofthe hippocampus that controls short-term memory. That’s whyGrandma may have no idea what she ate for breakfast, but she canrecount in great detail the guest list and menu from a dinner party30 years ago.

Alzheimer’s is usually staged in seven levels, the seventh stagebeing inevitably fatal when the neuronal network has failed to theextent that bodily functions that require little or no thought (likeswallowing or coughing) become so impaired that their failure islife threatening.

The average life expectancy for someone with Alzheimer’s is8 to 10 years from the onset of symptoms, although it may take several years to obtain a diagnosis.

YES, IT CAN BE INHERITED—OR NOT

There is a genetic component of Alzheimer’s, both with late onsetand the increasingly diagnosed early onset. Scientists have identifiedthe genetic component, called APOE that can forecast a person’s

CURCUMIN AND MEMORY: ALZHEIMER’S AND DEMENTIA r 29

risk for the disease later in life. But the presence of the APOE geneis not at all predictive that the carrier of the gene will develop thedisease. In fact, many people who do have the APOE gene neverdevelop Alzheimer’s, and conversely, many without the geneticcomponent do develop it.

Baby Boomers experiencing the emotionally and financiallydraining farewell of their grandparents and parents are under-standably concerned about their own futures.

Prevention and slowing mental deterioration in the early stagesof Alzheimer’s is where BCM-95® Curcumin may be the most help-ful, according to pioneering Alzheimer’s researcher Ralph Martins,head of Australia’s Sir James McCusker Unit for Alzheimer’s Dis-ease Research for more than 20 years.

For most people, Dr. Martins says, “I think curcumin shouldplay an important role in slowing down the disease or possibly pre-venting it.” He adds, “In terms of curcumin’s ability to slow downthe progression of preclinical Alzheimer’s disease, there is now verystrong evidence from animal trials that curcumin markedly lowersthe level of beta-amyloid in the brain and does it primarily byaffecting its aggregation (clumping of the plaque) and facilitating itsclearance (elimination from the body). In addition, curcumin is apowerful antioxidant and thus plays a significant role in reducingbrain damage caused by oxidative stress.”

Dr. Martins is currently engaged in human studies using BCM-95® Curcumin to verify this preliminary work.

OTHER MEANS OF PREVENTION

Increased physical and mental activities have been shown to keepbrain cells active, improve circulation and stave off dementia. Stressmanagement and what the Alzheimer’s Research and PreventionFoundation calls “brain aerobics” (challenging your brain to activ-ities outside your norm—think Sudoku or writing haiku) are alsoimportant elements in preventing dementia.

Several studies also show the healthy Omega-3 fats from fish

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are key components in brain health and memory preservation as isa healthy diet rich in antioxidants like berries, green leafy vegeta-bles, nuts, seeds and citrus fruits.

While there are several anti-dementia pharmaceuticals on themarket, they do not reverse dementia and they have limited effec-tiveness in slowing its progress.

THE GOLDEN KNIGHT RIDES AGAIN

Curcumin’s unique ability to cross the blood-brain barrier meansthat it can affect brain chemistry and the survival mechanisms ofbrain cells (neurons), producing preventive and healing effects thatfew other nutrients can offer.

Curcumin, and particularly BCM-95® Curcumin, holds greatpromise for those with dementia and particularly for people with ahistory of Alzheimer’s in their families. There has been extensiveresearch in this area (a search of curcumin+dementia in the Nation-al Institutes of Health database turns up 134 studies). The enthusi-asm for the results is becoming intense.

Compared to the Western world, there is a much lower rate ofAlzheimer’s disease in India, where curcumin is eaten in large quan-tities in the curries that are a staple of the Indian diet. In fact, therate of Alzheimer’s in India among people ages 70 to 79 is aboutone-quarter of the rate in the U.S. where curcumin is rarely includ-ed in the diet.

Even eating a small amount of curcumin seems to have aneffect. One study showed better memory among 60- to 93-year-olds who ate curry just once a month than among those who neverate it.

Here’s a fascinating story about Indian people who tend to eatcurry two or three times a day, so their dietary intake of curcuminis exceptionally high:

Researchers conducting autopsies on the brains of Indians whodied of all causes found that there was an unusual yellowish colorin their brain stem (hippocampus) tissue. This color, not seen in

CURCUMIN AND MEMORY: ALZHEIMER’S AND DEMENTIA r 31

people of other ethnicities, was taken as proof that curcumin indeedcrosses the blood-brain barrier and that large quantities of it areactually absorbed into the brain tissue.

Here are a few of the most interesting research results on cur-cumin and the brain:

Grow new brain cells: Until recently, scientists believed that it wasimpossible to grow new brain cells, but they busted that myth withthe discovery of neurogenesis, the scientifically validated creationof new brain cells. University of Florida researchers have now con-firmed that curcumin stimulates the birth of new neurons, particu-larly in the hippocampus, the seat of memory in the human brain.

Protect brain cells: Authors of a study published in the journal Cur-rent Alzheimer’s Research were enthusiastic about antioxidantproperties of curcumin to prevent brain cell deterioration anddeath. Inflammatory cells called cytokines have a role in speedingup Alzheimer’s, and the abilities of curcumin to inhibit the COX-2enzyme can help protect those brain cells.

Destroy plaques and tangles: Scientists at UCLA called curcumin“anti-amyloid” for its ability to overcome the beta-amyloid proteinthat forms the plaques and tangles. They also noted that peoplewith Alzheimer’s show signs of inflammation in their brains andcredit curcumin’s anti-inflammatory properties with an ability toaddress that problem. Another UCLA animal study showed cur-cumin supplements reduced substances believed to cause plaqueby 43 to 45%. Some researchers have suggested curcumin bindsdirectly to plaques and eliminates them.

The most exciting new research on curcumin, and particularlythe BCM-95® formulation, suggests that curcumin helps dissolvethose beta-amyloid plaques that are widely believed in the scientificcommunity to cause the neuronal “short-circuit” that results in mem-ory loss indicative of Alzheimer’s disease and other forms of dementia.

The 34 participants in this study published in the Journal ofPsychopharmacology had all been diagnosed with probable or possible Alzheimer’s disease based on criteria set by the National

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Institute of Neurological and Communicative Disorders andStroke–Alzheimer Disease and Related Disorders Association.

They were given either a placebo or one or four grams of BCM-95® Curcumin. There were few side effects and, interest ingly,the most side effects occurred in the placebo group.

Researchers commented on the resulting increased levels ofbeta-amyloid in the bloodstream as indicative that the beta-amyloidplaque formations in their brains were dissolving and the blood-stream was carrying them away for waste disposal.

In addition, BCM-95® has been selected for study in a ground-breaking, exciting, year-long Australian clinical study searching forways to prevent or delay the expected declines of Alzheimer’s dis-ease, being conducted by renowned Australian researcher RalphMartins, Ph.D., who directed the study on beta-amyloid plaquementioned previously on page 30.

As head of the Sir James McCusker Unit for Alzheimer’s Dis-ease Research for over 20 years, Director of the Centre of Excel-lence for Alzheimer’s Disease Research and Care, Director andInaugural Chair for Ageing and Alzheimer’s Disease at EdithCowan University in Perth, Australia, Dr. Martins is working todevelop an early diagnostic blood test in order to effectively preventand/or treat this devastating degenerative brain disease.

In addition, Dr. Martins and his team are working to substan-tiate their theory that the presence of curcumin in the retina of theeye, when it is bound to the beta-amyloid plaque, may help doctorsdiagnose Alzheimer’s in its earliest stages and perhaps reverse thedisease process with more curcumin. I am very excited about Dr.Martins’ work and look forward to results that will change the faceof Alzheimer’s disease, prevention, diagnosis and treatment in thenot-too-distant future.

Curcumin studies in animal models of Alzheimer’s disease havedemonstrated that it can play a significant role in the destructionof beta-amyloid plaque. It is also a powerful antioxidant, with anORAC value of 1.5 million per 100 grams, as determined by theUnited States Department of Agriculture (USDA). Other studies

CURCUMIN AND MEMORY: ALZHEIMER’S AND DEMENTIA r 33

have shown that curcumin plays a role in neuronal regeneration.All these properties contribute to its potential utility in addressingthis brain disease.

“I chose BCM-95® Curcumin for my human studies because ithas published human bioavailability data,” says Dr. Martins.“Therefore, I can use a reasonable amount and expect that theserum levels will achieve a therapeutic range for a significant peri-od of time.”

Improve memory in people with Alzheimer’s: This exciting Indianstudy explores multiple ways in which curcumin not only preventsAlzheimer’s and slows the progression of the disease, but actuallyimproves memory in people already diagnosed with the disease.

Chelating heavy metals: The same Indian study says that curcuminhelps eliminate heavy metals from brain cells and shields the cellsfrom heavy metal contamination. These heavy metals have longbeen implicated in Alzheimer’s and dementia.

CONCLUSION

I’m reluctant to use superlatives in a book like this, but I am great-ly excited about the power of curcumin to protect the brain and toprevent, treat and even reverse dementia and Alzheimer’s througha broad network of chemical pathways. Although I would cautionyou that most of these studies are done at the cellular level or onanimals, and human studies are just getting underway, there areample reasons for encouragement.

Although doctors are highly unlikely to recommend curcuminfor the treatment of these brain-related diseases, if I had a loved onesuffering from one of them, I’d be very eager to give highlyabsorbable BCM-95® Curcumin a try.

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C H A P T E R 7

Curcumin, Depression andOther Brain Disorders

Curcumin’s value in treating dementia and Alzheimer’s diseaseopens the door to its considerable value in treating and pre-

venting a variety of other malfunctions of the brain and the neuro-transmitter system.

DEPRESSION

Over a lifetime, 16.5% of the U.S. adult population (18.8 millionpeople) suffers from a major depressive disorder and 30% of thosecases are so severe that they impair the ability to work or even tofunction in the world in normal terms.

We know that women are 70% more likely to develop depres-sion, that Caucasians have a 40% higher risk for depression thanAfrican-Americans and that people between the ages of 18 and 29are at much greater risk of major depressive disorders than peopleover 60.

Depression affects children as well. Government statistics show4.7% of 13- to 18-year-olds suffer from severe mood disorders andgirls are nearly twice as vulnerable as boys. The rate of teen depres-sion is increasing by an alarming 23% per year.

We’re not talking about the occasional day or even days of feeling blue. We’re not talking about the normal ups and downsof life, the loss of a relationship, the loss of a job or even the lossof a loved one.

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Depressive disorder is a crushing inability to cope with life andthe world. Yet only about half of its sufferers get treatment and80% of the treatment that conventional medicine offers is com-pletely ineffective.

Standard medical treatment for depression is usually a series ofantidepressant pharmaceuticals with a high risk of serious sideeffects and little or no effect. Research shows that antidepressantswork for only 35 to 45% of the population, and some figures sug-gest the effectiveness rate is as low as 30%. Worse yet, antidepres-sants like Prozac, Paxil and Zoloft have been linked to suicide,violence, psychosis, abnormal bleeding and brain tumors.

What causes depression? Certainly short-term depression canbe the result of life events. Long-term trauma, such as sexual abuseand a family history of depression can also be factors.

Dr. Hyla Cass, a cutting-edge integrative physician with a spe-cialty in psychiatry, believes that the cause of depression is oftenbiochemical, an imbalance in brain chemistry.

The answer, says Dr. Cass in her book Natural Highs: FeelGood All the Time, is in “a variety of nutrients that both makeup and fuel the brain, nervous system and neurotransmitters. So alow mood may have less to do with past trauma or a faulty beliefsystem than with deficient nutrients.”

“Mood-lifting serotonin, motivating noradrenaline and sleep-enhancing tryptophan are the neurotransmitters most often defi-cient in people with depression,” says Dr. Cass.

You guessed it: Here comes the Golden Knight on his chargeragain, offering solutions to brain imbalances that are at the foun-dation of major depression. Not only does curcumin enhance nora-drenaline and tryptophan levels, but it also increases the productionof dopamine, another neurotransmitter that controls emotionalresponse and the ability to experience pleasure and pain.

Numerous studies underscore curcumin’s ability to improve lev-els of neurotransmitters and thereby improve mood.

Many people stumble on curcumin’s antidepressant actionwhen they take it for another condition, most typically to address

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joint pain. The action is so subtle that some users have writtenthat they didn’t realize their depression had disappeared until theystopped taking curcumin and the depression returned.

Here are highlights of the research on curcumin and depression:

Increases serotonin and dopamine levels: Several studies supportcurcumin’s ability to boost mood by increasing levels of mood-enhancing neurotransmitters. At least one study adds that curcum-in combined with some antidepressant prescription drugs improvestheir effectiveness.

Acts like pharmaceutical drugs without the risks: Exciting newresearch shows that BCM-95® Curcumin is as effective as the popular antidepressant pharmaceuticals Prozac (fluoxetine) andTofranil (imipramine), without the side effects associated with thepharmaceutical drugs that include weight gain and loss, increaseddepression and increased suicidal tendencies. Another interestingfinding published in 2011 showed that BCM-95® Curcumin didnothing to increase the effectiveness of the two pharmaceuticalantidepressants, but did just as well as each of them on its own.The bottom line: If you suffer from depression, it is worth a try togo with BCM-95® Curcumin, with the permission of your healthcare professional. Please don’t stop taking your antidepressantscold turkey because it can cause some serious side effects like dra-matic moods swings, a worsening of the underlying depression orother condition, extremely vivid dreams, aggression and suicidaltendencies.

Generates new brain cells: Curcumin can actually help in the for-mation of new nerve cells, called neurogenesis, helping create ahealthy balance of the numerous neurotransmitters needed for ahealthy brain, better memory and a positive mood.

Antioxidant and anti-inflammatory mood improvement: Indianresearchers are clearly enthusiastic about curcumin. Several studiesfurther the body of evidence in favor of curcumin’s positive effectson mood.

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OTHER BRAIN-PROTECTIVE FUNCTIONSOF CURCUMIN

Curcumin’s ability to relieve depression and dementia are consid-erable, but there’s more in the realm of scientific research on cur-cumin’s brain-protective effects:

Blocks brain tumor formation: Researchers in New York discov-ered that injected curcumin blocks the formation of cancerous braintumors in mice.

Anti-convulsant: An animal study from India found that curcuminsupplements stop epileptic seizures.

Protects brain cells from stroke damage: Oxygen deprivation is themain cause of post-stroke brain damage and disability. A Universi-ty of Missouri animal study showed that injected curcumin givenfor two months after a stroke greatly diminished the death of braincells. Another study showed that after a stroke, curcumin helpedprevent damage to the all-important blood-brain barrier, minimiz-ing the risk of infection and other types of brain damage.

Counters effects of traumatic brain injury: UCLA animal research -ers found that a diet high in curcumin greatly reduced brain dam-age and cognitive impairment after a traumatic brain injury.

Treatment for Parkinson’s disease: Parkinson’s disease is a degen-erative disease of the central nervous system that includes move-ment-related impairment, including shaking, slowness of movementand rigidity of limbs. In its advanced state, Parkinson’s can includedementia and behavioral problems.

Modern medicine treats the symptoms of Parkinson’s, sincethere is no known cure.

Inflammation is certainly a part of Parkinson’s, and we alreadyknow that curcumin is a powerful anti-inflammatory and anti -oxidant. In addition, 2012 research from the Northeast Ohio Med-ical University suggests that curcumin has neuroprotective elementsas well, particularly in containing the protein accumulations like

38 r CURCUMIN—THE 21ST CENTURY CURE

the plaques and tangles found in Alzheimer’s. Researchers in thatstudy said, “Curcumin possesses therapeutic potential in the ame-lioration of a host of neurodegenerative ailments as evidenced byits antioxidant, anti-inflammatory and anti-protein aggregationeffects.”

Who knows what the future holds, but this research may even-tually show curcumin’s value in treating other neurodegenerativediseases like multiple sclerosis and ALS.

In another study, Indian researchers concluded that curcuminholds therapeutic potential for people with Parkinson’s diseasebecause of its antioxidant properties, especially those that helprebuild glutathione levels in cells, enhancing nutrient metabolismand immune response.

CONCLUSION

If you or a loved one suffer from depression, or other brain disor-ders mentioned in this chapter, run—don’t walk—to your nearesthealth food store and get yourself some BCM-95® Curcumin. Youhave nothing to risk and everything to gain.

Next step: If you are taking prescription antidepressants, sched-ule an appointment with your doctor. Show him or her this bookand ask how to wean yourself from the drugs so you can determineif side-effect free curcumin will work better for you.

CURCUMIN, DEPRESSION AND OTHER BRAIN DISORDERS r 39

C H A P T E R 8

Curcumin andDigestive Disorders

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Time after time, curcumin has proven its value in treating awide variety of digestive disorders, largely because of its anti-

inflammatory effects.Digestive disorders range from mild indigestion to life-control-

ling irritable bowel syndrome to life-threatening diseases like ulcer-ative colitis and colorectal cancer.

Each year, 62 million Americans are diagnosed with some formof digestive disorder.

Irritable bowel syndrome, a complex and unpredictable basketof painful problems ranging from diarrhea to constipation andcramping, bloating and pain, goes largely undiagnosed with an esti-mated 75% of sufferers not getting medical treatment at all.

Colorectal cancer kills about 150,000 people every year, andulcerative colitis and Crohn’s disease make life a living hell for140,000 Americans.

Liver disease is included in this category because of the liver’skey role in the digestive process.

HERE COMES THE GOLDEN KNIGHT AGAIN

Because inflammation is a major factor in all digestive disorders,curcumin is predictably very effective in helping prevent, treat andheal many digestive problems.

Herbalists consider curcumin to be a digestive and a bitter,which means it helps ease digestion and aids liver function.

It also stimulates bile production in the liver and gallbladderand improves the ability to digest fats.

Here’s a listing of various digestive disorders and how curcum-in can help:

Ulcerative colitis: A Japanesestudy, which involved humansubjects, a rarity in curcum-in research to this point, sug-gests curcumin supplementsare a safe way of preventingrecurrences of the diseaseand reducing the side effects,which include severe bleed-ing, ruptured colon, dehy-dration and liver disease inthe small intestine.

Crohn’s disease: Researchersat the MD Anderson CancerCenter in Houston recom-mend we “get back to ourroots” and take advantage ofthe anti-inflammatory effectsof curcumin for many dis-eases, including Crohn’s, an inflammatory disease usually affectingthe large and small intestines. Crohn’s and ulcerative colitis aresometimes called inflammatory bowel disease.

Colon cancer: We’ve already examined curcumin’s anticancer prop-erties in Chapter 3, but it’s worth mentioning it again here. A land-mark study from the American Health Foundation shows thatcurcumin interferes with the process by which malignant colontumors develop, stopping them before they become dangerous.

CURCUMIN AND DIGESTIVE DISORDERS r 41

The human liver (top) and digestive system.

Irritable bowel syndrome: Irritable bowel syndrome is an unpleas-ant cluster of problems that fluctuate between diarrhea and consti-pation with abdominal cramps, bloating and gas in the mix. Astudy from the Medical College of Wisconsin helps us understandbetter the anti-inflammatory capabilities of curcumin, which stopthe growth of additional blood vessels to feed the inflamed area inthe digestive tract. This process, called angiogenesis, is also part ofthe process by which cancerous tumors get their blood supply,enabling them to grow.

Familial adenomatous polyposis: In a study, published in the Jour-nal of Clinical Gastroenterology and Hepatology, five patients withan inherited form of precancerous polyps in the lower bowelknown as familial adenomatous polyposis (FAP) were treated withregular doses of curcumin and quercetin (another powerful anti -oxidant found in onions and garlic) during an average of sixmonths. The average number of polyps dropped 60.4 percent, andthe average size dropped by 50.9 percent.

Liver damage: An interesting Finnish animal study involved feed-ing rats a diet that simulated high alcohol consumption. Animalsgiven curcumin at the same time had none of the signs of liver dam-age normally associated with alcoholism. Researchers theorize thatcurcumin blocks a molecule called NFkB, which is responsible forinflammation and tissue death. Another study showed that animalswith 70% of their livers removed regenerated new liver tissue in aslittle as 24 hours with the help of curcumin.

CONCLUSION

Once again, curcumin proves its considerable value in fightinginflammation with remarkable results in treating, preventing andstopping the progress of a variety of digestive disorders. The resultsin treating and preventing liver disease, a potentially fatal affliction,are even more remarkable.

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C H A P T E R 9

Curcumin and OtherDiseases

Looking back at the previous chapters, it seems like there is noth-ing that curcumin can’t prevent or treat. While that’s not exact-

ly true, there are several other diseases for which curcumin is highlyeffective, yet they don’t fall neatly into the categories of the otherchapters. Nevertheless, they are well worth mentioning.

So here’s the “grab bag” of other ways curcumin can be enor-mously helpful in protecting:

Lungs: Existing drugs have not been shown to be effective in thetreatment of lung conditions resulting from occupational and environmental exposures to mineral dusts, airborne pollutants, cigarette smoke, chemotherapy, radiotherapy and other causes ofacute and chronic inflammatory lung disease. Several animal stud-ies show that curcumin minimizes lung injury and fibrosis causedby radiation, chemotherapeutic drugs and toxic substances. Theresearchers also note that studies support the conclusion that curcumin plays a protective role in chronic obstructive pulmonarydisease, acute lung injury, acute respiratory distress syndromeand allergic asthma. A recent animal study from the United ArabEmirates confirms the usefulness of curcumin in protecting againstthe toxic effects of air pollution.

Kidneys: When Indian researchers artificially induced kidney dis-ease in animals, they found that curcumin protected them from

43

the toxic buildup that occurs when kidneys can no longer filter theblood. The study also showed that the antioxidants in curcuminprotected kidneys against injury.

Eyes: Another Indian study showed that the growth of cataracts inanimals with diabetes was significantly slowed when the animalswere given curcumin supplements. Researchers theorize that thissame protection can be extended to human cataracts that occurwhen the lens of the eye becomes cloudy. It is common in olderpeople.

Want more? Here is a handful of other diseases that curcuminmay help treat or prevent:

Obesity: Obesity is such a huge problem that it probably deservesits own chapter or even its own book. Two-thirds of Americans areoverweight, of which one-third are obese. Anything that can helpwith weight control is welcome. Through its anti-inflammatory

44 r CURCUMIN—THE 21ST CENTURY CURE

Immune system: white blood cells attack viral invaders.

action, several studies show that curcumin can result in betterblood sugar control and, therefore, a small but significant decreasein body weight and fat. Perhaps more important, it also increaseslevels of a protein called adiponectin that are usually low in obesepeople. By raising adiponectin levels, normal weight can return.Curcumin also helps cut off blood supply to excess fat cells, reduc-ing their size and number.

Recent research published in the British Journal of Nutrition inlate 2011 showed that BCM-95® Curcumin reduced liver inflam-mation, neutralizing the risk for a fatty liver associated with obesi-ty. So, not only does curcumin help keep weight and blood sugarunder control, it can reduce the inflammatory marker for poten-tially fatal liver disease and lessens the risk for a wide variety of dis-eases, including diabetes, heart disease and cancer.

Multiple sclerosis: This progressive neurological disease eventuallyleads to complete disability. Researchers theorize that the sameproperties in curcumin that protect brain cells may also be helpfulin protecting the muscle fibers that are affected by multiple sclero-sis (MS). In a Vanderbilt animal study, animals with an MS-like illness showed no signs of the disease after being treated with cur-cumin while those that did not get curcumin became paralyzed.

Immune system: In particular, studies on HIV show that curcuminslows the ability of the virus to duplicate itself and spread, reduc-ing the viral load on people whose immune systems are alreadyseverely compromised. This human study reduced the viral load in57.8% of the participants. In addition, a Kenyan epidemiologicalstudy of people of Indian descent (who eat curry) and those ofAfrican descent (who don’t eat curry) showed that those of Africandescent were far more likely to contract HIV.

CONCLUSION

This chapter demonstrates the scope of the potential for curcuminto create profound biological changes and enormous benefits to

CURCUMIN AND OTHER DISEASES r 45

human health. As mentioned in earlier chapters, there are few human studies. Most of the studies are lab studies on cells or ani-mals, and it is not certain that they can translate to human bene-fits. Yet the promise is so great that it is well worth adding curcumin, the right kind of curcumin, to your daily supplement regimen.

46 r CURCUMIN—THE 21ST CENTURY CURE

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Chapter 4Chandran B, Goel A. A randomized study to assess the efficacy and safety of curcumin inpatients with active rheumatoid arthritis. Phytother Res. March 9, 2012 doi: 10.1002/ptrr.4639.

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Antony B, Kizhakedath et al. Clinical evaluation of a herbal product (Rhulief™) in themanagement of knee osteoarthritis. Abstract 316. Osteoarthritis Cartilage. 2011; 19(S1):S145-S146

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Chapter 5Fujiwara H, Hosokawa M et al. Curcumin inhibits glucose production in isolated micehepatcytes. Diabetes Res Clin Pract. 2008 May;80(2):185–91. Epub 2008 Jan 24.

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Chapter 6Depression

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About the Author

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Dr. Jan McBarron received her M.D. from Hahnemann Universityin Philadelphia and was the fourth woman in the country tobecome board certified in bariatric medicine. She is a member ofthe American Medical Association and the American Society ofBariatric Physicians. She volunteered with the 1996 Olympics, hasbeen honored by the Girl Scouts as a “Woman of Achievement”and the Natural Products Association awarded her the “Clinicianof the Year” for 2010.

While practicing bariatric and preventive medicine, Dr. McBar-ron became disenchanted with the mainstream allopathic medicalsystem and its side effects. She subsequently earned a doctorate innaturopathic medicine and is one of the elite few to hold both med-ical and naturopathic degrees. She believes this enables her to seethe complete picture and offer the best in complementary medicine.

Dr. McBarron taught at Columbus State University, writesfor several newspapers and has appeared on numerous radio andtelevision interviews. She is the author of several books includingthe best-selling Flavor Without Fat, Being a Woman Naturally,Hormonal Harmony and The Peachtree Diet.

In addition to her private medical practice, Georgia Bariatricsin Columbus, GA, Dr. McBarron co-hosts the #1 nationally syndi-cated health talk radio show “Duke and The Doctor,” with herhusband, Duke Liberatore. Talkers Magazine has ranked them inthe top 100 most important radio hosts in America. They arebroadcast in over 125 markets nationwide. For a list of their radiostation affiliates visit www.dukeandthedoctor.com.

OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation