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Within each human lies an essence, a truth, a core of self, with one and only one intention - that it may be fully expressed, wholly manifested in material form while we live on this earth. Each year I become more aware that illness, lack of energy, a sense of confusion or lack of meaning in one’s life stems from a basic frustration of the expression of this essence. These things are often calls from the soul, asking you to become more aware of who you are at the deepest level and live out your unique soul nature in your day to day life. True healing is a transformation. Energy, power and authentic freedom grow as we engage in the process of connecting with our true essence and soul’s purposes and express them in our lives. To do this we need to call on all sorts of tools and techniques, from detoxifying body and mind, to herbs and natural treatments, to exercises for expanding awareness. Take energy for instance. Being able to live out your energy potential depends on how well you nourish yourself - physically, emotionally and spiritually - day by day. This means developing a lifestyle which incorporates exercise, good food, restorative sleep and the myriad of other possible factors - from hydrotherapy to super nutrients - that help support your own brand of vitality at peak efficiency. But energy too depends on living from your core, not by other people’s rules. It depends on living what you love most in some way, what feeds you most at the deepest levels. In discovering this and living more and more in this way, you not only fulfill your own life more richly than is possible in any other ways (after all we can only collect so many PhDs, BMWs and lovers). You also bring the very highest gifts that you have to give to your family, your community and the earth as a whole. Live your soul’s passion and you call on virtually endless energy. For health not only depends on how you eat and what exercise you get, and how you deal with the stress. All of these things are important. Each of us needs to develop a way of living unique to our needs and that calls for our body and psyche. But real health doesn't stop here. For ultimately, health is nothing less than the process of unfolding which each one of us goes through to become more fully who we really are. To empower this process we need consciousness expanding techniques such as meditation, autogenic training and prayer, for instance. All these things can be useful. But so far, the most useful spiritual tool of all I have ever found is the most ancient practice in the world: shamanism. These 30,000-years-old simple practices can not only be useful for healing, divination and creativity. Shamanism can also play a major part in your unfolding. Practical, simple to learn and easy to use, shamanic techniques can enrich your creativity, heighten your energy, and bring your outer life progressively in line with your soul’s purpose, enhancing your own and others' in the process. I created my Journey to Freedom books, tapes and other workshops to help people learn shamanic skills and reestablish a sense of connection with their own authenticity as well as the universe as a whole. This invariably brings great joy in its wake. It can bring you face to face with the only true guru for health, healing and spiritual guidance that exists: the guru within you. That is where the greatest power lies. Once you begin to align your life with your own truth, the universe supports you in a way you may never have dreamed possible. Working with people through their own health process, helping them discover whatever is most appropriate to their needs on both a physical and spiritual level, and teaching them how to work with these things, is the most exciting thing in my life. For each person is totally unique. Each of us carries a divine spark of soul which we are here to live out to the full, bringing our own individual brand of spirit into material form as we walk the earth. The beauty of watching this happen in those I work with is for me like walking in a garden and seeing flowers and plants, trees and rocks that I have never seen before. I am dazzled by their beauty.

live muesli This recipe is similar to the original muesli developed by the famous Swiss physician, Max Bircher-Benner. Unlike packaged muesli, which usually contains too much sugar and is heavy and hard to digest, the bulk of this muesli is made up of fresh fruit. Kids love it. You can make it for yourself and for them. It also turns into a fine puree for a baby. 1-2 heaped tbsp oat flakes A handful of raisins or sultanas 1 apple or firm pear, grated or diced 2 tsp fresh orange juice 1 small banana, finely chopped 2 tbsp yoghurt - sheep's or goat's milk yogurt is excellent 1 tsp honey or stevia to taste 1 tbsp chopped nuts or sunflower seeds 1/2 tsp powdered cinnamon or ginger Soak the grain flakes overnight in a little water or fruit juice to help break the starch down into sugars, along with the raisins or sultanas. In the morning, combine the soaked grain flakes and raisins with the apple/pear and banana, and add the orange juice to prevent the fruit from browning and to aid digestion. Top with the yogurt, then drizzle with honey or a little stevia if desired. Sprinkle with chopped nuts or sunflower seeds and spices. Serves 2. You can prepare countless variations of Live Muesli by using different types of fresh fruit, such as strawberries, peaches, pitted cherries or pineapple, depending on what's available. When your choice of fresh fruit is limited, use soaked dried fruit, such as apricots, dates, more sultanas, figs or pears. For extra goodness, sprinkle the muesli with a tablespoon of wheatgerm. shakes Kids in a hurry love breakfast shakes. You simply put all the ingredients you want into a blender or food processor and whip them up in seconds to create a wholesome instant drink. A shake is easy to digest and packed with goodness - the ideal breakfast for instant and sustained energy. yogurt shake 1 cup plain yogurt 1 ripe banana a few drops vanilla essence 1 tsp honey or natural stevia to taste 1 tsp coconut (optional) Combine the ingredients thoroughly in a blender. As a variation try replacing the banana with a handful of berries, half a papaya or mango, or a few chunks of fresh pineapple. You can replace the yogurt with Soya milk too. nut milk (almond) Nut milks are simple to make, highly nutritious and easy to digest. They can replace cow's milk in certain dishes and can be made from various different nuts - cashews are particularly good, but you may find you need a little more water. Almond milk is my favorite. I remove the almond skins as they are rather bitter and contain a high quantity of prussic acid which should be avoided. Some people blanch the almonds first, but I find it easiest to prepare the milk with unskinned almonds and then strain it through a fine sieve or piece of cheesecloth to remove the skins and pulp. As a general rule you need 1 part nuts to 3 parts water. The quantities below serve 2. 1-11/2  cups almonds 4 cups water Honey or natural stevia to sweeten Dash of cinnamon or nutmeg Vanilla essence (optional) Combine almonds and water in your blender and process really well for a minute or so until the mixture is very smooth. Add the honey, cinnamon or nutmeg and vanilla. Strain and serve. As a variation, blend a ripe banana with the almond milk. nut milk shake For extra goodness add a tablespoon of wheatgerm, or the yolk of an egg, and blend well. 1/3 cup almonds (blanched) 2/3 cup water 5 pitted dates A few drops vanilla essence 1 tsp honey Blend the almonds and the water really well until the mixture is smooth. You can use unblanched almonds and strain the mixture at this point to remove the ground-up husks. Add the other ingredients and process well. Serve immediately. yogurt If you are using yogurt, why not try making your own? It's very simple and much cheaper than the bought variety, and doesn't require a lot of equipment either. The easiest way to make it is in a wide-mouthed flask, but an earthenware crock or dish kept in a warm place will do just as well. I use two methods - the traditional one where you warm your milk to blood heat, and a simplified method that calls for warm water and powdered skimmed milk. I prefer to use goat's milk to cow's because it is richer in vitamins and minerals, and because its fats are emulsified which makes it easier to digest. In fact, many people who are allergic to cow's milk can take goat's or sheep's milk quite comfortably. 2 pints (about a liter) milk (preferably goat's or sheep's) 2 heaped tablespoons plain natural yogurt (starter) Warm in a saucepan to just above blood heat. Pour into a flask or crock and add 2 heaped tablespoons of plain natural yogurt. This can be cow's or goat's yogurt, but it is important that it is live yogurt, and that it doesn't have any fruit or sugar in it. Read the label to be sure that it contains a real yogurt culture which is needed to transform the milk (lots of so-called yogurts don't). Stir the starter in well and replace the lid of the thermos flask. If you are using a non-insulated container, wrap it in a blanket and place it in an airing cupboard or on top of a radiator. If you have an Aga or Rayburn, place the dish on a wire cooling tray on top of it. Otherwise you can heat an oven for ten minutes as hot as it can go and then switch it off. Put the container inside and leave it, without opening the door, overnight. After 6-8 hours you will have cultured yogurt. Transfer the yogurt to the fridge and use if for muesli, drinks, soups, dressings, frozen desserts etc. You can then use this yogurt as the starter for your next batch and go on indefinitely. If your yogurt goes sour, you'll have to buy another starter and begin afresh. instant low-fat yogurt One of the very simplest methods for making yogurt is to use low-fat skimmed milk powder. Make up two pints (about a liter) of milk in a blender, using one and a half times the amount of powdered milk suggested on the packet. If you use boiling water from a kettle and add cold water to it you can get just the temperature of milk you need and don't have to bother heating your milk in a saucepan. Add the two tablespoons of plain yogurt as in the ordinary method and leave in a suitable container for about eight hours. If you want a really thick yogurt, e.g. for dips, simply add more skimmed milk powder when you make up the milk.

Within each one of us, thin or fat, there lives a joyous creative spirit. It is the spirit of the child - of life itself - a completely individual nature which is constantly seeking freedom simply to be what it is and to do what it wants to do. The world we live in as we grow up seldom leaves space for that unique spirit to develop fully. Our parents, our education, our culture is continually feeding us with rules about what we should and shouldn't do - should and shouldn't be. It is a little like getting up each morning and having to put on your straightjacket before you begin the day. For many people—both men and women—weight control has become part of that straightjacket. They worry constantly about how or what to eat or not to eat. They agonize over one or two pounds - or fifteen - gained or lost and they treat themselves like naughty children who need controlling lest they get out of hand and eat something they shouldn't. A person in any kind of straightjacket is a person disempowered. It is a person who does not trust himself or herself and who to a greater or lesser degree lives in fear - fear of food, fear of what he or she might do, fear of disapproval from a society impassioned by notions of thinness. I have known that struggle. I have lived it myself and I see evidence of it all around me in women caught in the jaws of bulimia, anorexia or compulsive eating, and in men who overindulge in alcohol or fatty foods, struck down by a heart attack in the prime of life. This has always seemed a terrible waste. POWER TO TRANSFORM Thirty years ago I began to ask questions like: Why do so many people struggle with weight in our society when the vast majority in other cultures never even seem to grow fat? What causes the distortions to our bodies not only in body size and fat deposits, but in the degenerative conditions, from heart disease to rheumatoid arthritis that come in their wake? Is it really weakness of character or lack of willpower that makes us all eat too much and gain weight? And - most important of all - is there a way of eating and living that enables someone who is carrying too much fat around to eat and live so that whatever distortions have already appeared will disappear quite naturally as part of the process of regenerating the body through food and exercise? MY SEARCH FOR ANSWERS So I read many books and papers, listened to dozens of lectures from physicians and scientists and interviewed a number of doctors personally who claimed to have found answers. Some of their answers were useful, but not until I was introduced to the work of ATW Simeons did I come to understand that even the most genuinely helpful discoveries about why we get fat—and why every slimming diet we follow—almost invariably lead sooner or later back to our regaining weight we have lost. Why? Because each and every one of them, no matter how sincere or well meaning, ignored the most important truth of all: Simeons’ work stands alone even amongst the findings of many brilliant and sincere scientists and doctors—from Atkins to Sir Robert McCarrison who have contributed so much to sound dietary practice. What makes Simeons unique is that he alone discovered that overweight, obesity and all the anguish that accompanies them is in no way caused by a lack of willpower or simple greed. Neither can it be permanently cleared by putting people on a slimming regime. These conditions represent a significant metabolic disorder. Until this metabolic disorder is dealt with we will simply go on forever taking diet pills, shedding fat and then regaining it, along with all the inner grief, disappointment and shame we suffer each time this happens. Even better, Simeons discovered where the locus of overweight lay in the body, and how to create a protocol that would give a man or woman’s overweight body a kind of permission to restore normal balanced functioning to that area in the brain, thereby clearing not only unwanted fat but enhancing a person’s overall health in life-changing ways. THIN FOR WHAT? In the Western world we have long been possessed by an obsession with changing the shape of our bodies, especially trying to make it thinner, using one diet after another. Yet making a body thinner is not always the best thing to do - either for its health or its good looks. A thin body is a wimpish body. It is a body depleted of energy and of power. When you are lean you are strong, you have sleek muscles, good tone, and you can feast heartily on wholesome, natural foods in keeping with your body’s unique food needs, enabling you to stay that way. You are also highly resistant to illness and early ageing as the years pass and you feel comfortable and at ease in your body. This is a very different experience from the anxiety over thinness which disempowers so many men and women. Leanness, created by restoring healthy balance and functioning to the body’s fat and appetite control center, brings a sense of power with it - a sense of being in control of your own life which is a far cry from the inadequacy many feel as they continue to battle against weight gain with conventional slimming diets. I believe it is time we forgot about thin and choose instead to go lean from inside out. This calls for revolution. COME THE REVOLUTION - Diets That Work To revolutionize means to change completely and fundamentally - your body and your life. It is not a word chosen lightly but because it most accurately describes the powerful positive transformation that takes place in how you look and feel when you transform your appetite and fat control center so it works again, throw out convenience foods loaded with bad carbs, hidden sugar, junk fats and chemicals, and begin to feed heartily on the kind of foods your individual body loves, drink large quantities of pure water and strengthen your muscle mass through simple exercise that your body loves, be it dancing, yoga, swimming or what-have-you. The word lean means `muscular...containing little or no fat.' Being lean is as different from being thin as Cura Romana is from all the quick fix slimming diets you may have tried over the years which have slowly but inexorably eroded your energy and increased the sense of disenchantment with your body.

Your skin doesn’t age by accident or just because time passes. It loses tone and texture when the order, energy, physiological and biological integrity of your body’s living matrix becomes undermined. Many factors can cause this to happen. But none is more insidious or sinister than chronic high levels of blood sugar and insulin which now threaten the majority of the population of the developed world. Stop this from happening to your own body, and you can not only slow skin aging. You can reverse its signs. You will also help yourself avoid degenerative illnesses and prevent weight gain. WHISPERS FROM THE DEAD Sugar destroys your skin. And I don’t just mean the white stuff that sits in bowls. Most of the foods we eat these days—from pasta and bread to packaged cereals and bagels—within a few minutes of entering the body flood the bloodstream with glucose. The reasons for this are simple and genetic. Yet for almost four generations, they have continued to elude most scientists, nutritionists, government bodies such as the FDA, and doctors. Grain-based foods and sugary foods are a recent invention. For over a million years of evolution, the human body never encountered them. Because genetic adaptation is a slow process—it can take one hundred thousand years for a significant alteration in even one gene to take place—our bodies do not have the ability to deal with sugars and starches in quantity for long periods. Yet such foods form the majority of stuff that people buy and eat. Our packaged convenience foods are based on them. Most are also riddled with junk fats and chemicals. These days, even smoked salmon and luncheon meats have sugars added to them. These manufactured products make up the largest portion of most people’s diets. When the body is forced to handle them (and most governments are still trying to sell us the false notion that a high-carb diet is good for health), it rebels. What form this insurrection takes depends on our genetic vulnerabilities. For some, it can show up as adult onset Type II diabetes. Others get fat and experience energy swings, high blood pressure, distorted cholesterol issues, and/or chronic fatigue. When it comes to skin, these carbs and sugar itself fabricate wrinkles, sags, puffy faces and lackluster complexions. This produces a situation where, even when you know all of this, you can find yourself with so little energy that you wonder if you are able to do anything about it. THE WRINKLE MONSTER When it comes to carbs and sugars, the wrinkle monster is two faced. To escape his insidious attacks, you need to understand and conquer both. First there is the all-encompassing glucose-insulin battle you need to win, probably after years of living and eating the way that, for the past 60 years, we have been urged to do by the powers-that-be. The monster’s second face focuses on the way excess glucose damages the body’s proteins. It attacks skin cells and collagen fibers leading to what are known as advanced glycosylation end products or AGEs. These nasties act like terrorists, wreaking havoc within your living matrix. AGEs cause the skin’s collagen proteins to cross-link, producing wrinkles, sags and bags on your face. Defeat the first face of the wrinkle monster and the second loses a lot of its power. Your skin will respond by literally rejuvenating itself. So will your whole body, and in medically measurable ways too. ALL POWERFUL HORMONE Insulin is the most important hormone in determining how quickly or slowly your body ages. This was one of the most important discoveries made during the past half-century. It began with the work of a brilliant American endocrinologist named Gerald Reaven. In the 1980s, Reaven identified a collection of abnormalities—high blood pressure, distorted cholesterol levels, and others which physicians commonly worry about, as they are viewed as biomarkers of illness and aging. These abnormalities, which generally occur together, have now reached epidemic proportions. They are major triggers in the development of degenerative diseases from heart disease and diabetes to including the dreaded skin-wrinkling and rapid aging. Professor Reaven named this collection of abnormalities Syndrome X—insulin resistance syndrome—which is now more widely known as Metabolic Syndrome. Although this condition often remains hidden to the person who falls prey to it, Metabolic Syndrome is a life-threatening, rapidly aging, perversion of body metabolism which we bring on ourselves—in small part by a sedentary lifestyle, but, most important of all, by having lived for decades on a carbohydrate and sugar-intensive diet. What is scary is that 95 percent of the population of English speaking countries still do. WORTHY OPPONENTS In your body, insulin and sugar are antagonists. In other words, they are meant to balance each other metabolically. All carbohydrate foods—from muffins to breads, cereals and packaged convenience foods—turn into glucose when you eat them. Insulin has two jobs to perform: First, when glucose from these foods enters the bloodstream, it is supposed to control blood sugar levels. Second, it is meant to see that glucose gets turned into the energy your body needs for health. In a healthy body, where blood sugar is balanced and in control, you have a good supply of ongoing energy. You don’t suffer from energy or mood swings during the day or at certain times of the month. It is insulin secreted from the pancreas which manages this. It responds to the level of glucose present in the blood from moment to moment. The more glucose there is, the more insulin it secretes to balance it. The less glucose present, the less insulin gets shunted into your blood. MASTER OF ENERGY Insulin’s second job is equally important. It has to do with getting all this circulating sugar into your body’s cells, where little energy factories there known as mitochondria can turn it into ATP—the currency your body uses to run metabolic processes, to make hormones, to repair damage to DNA and keep the body functioning well. The way it does this is interesting. On the surface of each cell there are receptor sites specifically for insulin. They are like locks that only the “key”, namely insulin, can open, so that this important pancreatic hormone can carry out its second major task: Escorting glucose inside the cell so its mitochondria can get on with their energy-producing. It’s a great system. But it was never designed to handle the onslaught of carbs and sugar which, for three or four generations, we’ve been forcing it to handle. After years of breakfast cereals and toast, sugary sweets and treats, the pancreas is forced to produce so much insulin in an attempt to limit high levels of sugar in the blood that it becomes trigger-happy. Day after day, month after month, it secretes so much of the hormone. This continually forces blood sugar to drop too low, which causes those awful 11 AM and 3 PM blues. We get hungry, eat more carbs—trying to get back our energy—and wonder why we suffer. The pancreas can also grow weary of the task after a while and give out. HERE’S WHAT IT LOOKS LIKE When high levels of unused glucose circulate in your body, they seriously disrupt the functions of the living matrix and cause rapid aging of skin and the whole body. For when glucose cannot be turned into energy in your body, it poisons it. Habitual eating of high-carb meals and snacks shunts massive doses of glucose into your bloodstream. In an effort to maintain balance, the pancreas produces more insulin, keeping insulin levels too high for too long. This creates insulin resistance, interfering with your body’s ability to turn glucose into energy. You feel fatigued, may gain weight easily, become prone to cellulite and develop the medical abnormalities associated with Metabolic Syndrome. This also stimulates your liver to produce more triglycerides and pour them into your bloodstream. All this can produce mood swings and hormonal distortions. This distorts cholesterol levels and balance, increasing your risk of heart disease. It also bombards fat cells with extra calories they need to find a place for. If you are genetically prone to weight gain, you not only grow fat. You find it more and more difficult to shed weight. This in turn creates yet more insulin resistance, and can even start destroying the insulin-secreting cells of the pancreas. The energy, chemistry and physiology of the living matrix become disrupted. Cells no longer receive clear communications in this polluted medium. They become unable to effectively do the jobs they are meant to do. Skin shows the effects of all of this. It loses radiance, thins, sags, wrinkles and ages rapidly. Blotches appear. Spots, too, if you are genetically prone to them. You start to look tired, old beyond your years and, before long, you start to feel as bad as you look. Sorry for this long list of bad news. But it is important that you get a handle on how all this happens. The good news is you can actually reverse all of this by altering the kinds of foods you eat. DO WE NEED CARBS? A diet high in cereals, grains and sugars (the diet of 90% of the Western world) is the fastest way to ruin skin, get ill, age rapidly and get fat. Grains and sugars can undermine your immune system and make you susceptible not just to colds, but to degenerative diseases such as diabetes, cancer, arthritis, and coronary heart disease. Now, this is revolutionary stuff—as yet it’s known only to an elite few. On learning all of the above, the question most often asked is this: “Is a diet that is mostly or completely lacking in cereal-based, grain-based, sugar-based carbohydrates a healthy way of eating?” It’s little wonder that most of us don’t know this. For more than half a century, we’ve been told that we need lots of carbs for health and energy. WE DO NOT! Eating a diet that is low in convenience foods and grain-based, sugar-based, cereal-based carbohydrates but rich in low-sugar fruits and green vegetables, plus good quality proteins and good fats—coconut oil, butter from grass-fed cows and extra-virgin olive oil—ensures that you are never going to have a shortage of fuel for your body, nervous system or brain. You will not have to wrestle with insulin resistance, food cravings, blood-sugar-related health problems, weight gain or a poorly functioning immune system. What such a way of eating can do to regenerate and rejuvenate skin and slow skin wrinkling, sagging and spotting is little short of fabulous—no matter what your age.

YOU NEED MINERALS Your body cannot make minerals. It has to take them in, in a good balance, from the foods you eat. In addition to nitrogen, potassium and phosphorus, it requires magnesium, manganese and calcium, selenium, zinc, copper, iodine, boron, molybdenum, vanadium and other elements—many as yet undiscovered—to stay healthy. These elements need to come from the foods you eat. Generally they do, when foods are grown organically in healthy, traditionally fertilized soils. But they are increasingly missing and unbalanced in the foods we buy today thanks to our legacy of chemical farming. High-tech farming methods have destroyed so much of the organic matter in our soils that fruits and vegetables no longer contain a good quantity of minerals and trace elements. Commercial food processing wipes out most of what’s left. Buy organically grown fruits and vegetables whenever you can. Herbs can help redress the balance. Take dandelion, for instance. Dandelion is rich in iron, silicon, magnesium, sodium, potassium, zinc, manganese, copper and phosphorus in an unbeatable synergistic balance. Put dandelion leaves in your salads. Drink dandelion tea often. It will help restore your body’s lost minerals, and you will also be getting an extra dose of vitamins A, B, C and D in the bargain. DRINK THE DANDELIONS Dried dandelion root is easy to come by—you can even find it in tea bags and is one of the great mineral supplements. Or you can dry your own and grind it in a coffee grinder or pestle and mortar. DANDELION TEA HERE’S HOW Use 2-3 teaspoons of dried dandelion root to one cup of water. Simmer it in a pan for fifteen minutes. Strain. Drink as much as three cups a day. GIFTS FROM A HORSE’S TAIL Silica is another essential trace element. Our daily requirement for it is high, at 20-30 mg. Unless we eat organically grown food, we simply don’t get enough—often not even when we do. Silica binds to minerals needed for strong nails, hair, and bones, making them available to our bodies. It is also essential to the production of our skin’s connective tissues—collagen and elastin. The delicate horsetail plant is one of the world’s earliest forms of plant life, and one of the richest sources of bioavailable silica you will find anywhere. Horsetail also boasts an amazing 15 other minerals and is a good source of bioflavonoids too. Drink horsetail tea as often as three times a day. HORSETAIL TEA—HERE’S HOW Put 2 teaspoons of the dried plant in a tea pot. Pour a cup of boiling water over it and allow it to infuse for 15-20 minutes. Strain, and drink. Be patient when learning to use the plant powers. Remember, it may have taken years for your body to become depleted in essential minerals and trace elements. A few weeks of herbal help is not so long to wait to restore your nails, hair, skin and body as a whole to a healthy balance. Besides, it is so much fun to learn to use plant power. The gifts these humble plants offer us are worth their weight in gold, and the plants are everywhere—just asking us to get to know them and use them.

Ageless aging is not medical self-care, or holistic medicine. It goes way beyond. It is not only a question of caring for your body. It transforms the way you view yourself and your life. It deepens your connection with you own soul. It sets you free from false beliefs. It opens up your capacity for joy and strength and helps you discover a whole new outlook on life. Preventative medicine is mainly concerned with avoiding illness; holistic health is primarily aimed at treatment—although the treatment of the whole person rather than specific symptoms. Medical self-care aims to make a person able to diagnose and take care of his own minor medical problems. A NEW WORLD Although quantum health for ageless aging shares in some of the benefits of all three, it goes far beyond. Quantum health for ageless aging does not focus primarily on disease or its prevention. Its major thrust is a deliberate choice on the part of the person practising it to live at the peaks and explore the heights of wellbeing: physically, emotionally and spiritually. The choice for living at the peaks, and making full use of your creative potentials, is one which an increasing number of people are making. This is evident in our growing desire for strength, high-level fitness, improving and preserving good looks and establishing lasting vitality. Where once an ambitious man or woman might have wanted recognition, money and possessions, now these are not enough. As we age, we want to make the most of our own potentials in every possible way. Quantum health for ageless aging aims at an enjoyable, challenging and sometimes amusing search for whole-person functioning. As such, it is its own goal and its own reward. The process of moving towards it can be as much fun as the achievements of its ends. WONDERFUL GAME Developing quantum health for ageless aging is a kind of game. Like any game, it has its obstacles, its rules, its rewards, its penalties, and a goal. The Shorter Oxford Dictionary defines game as ‘amusement, fun, sport... a diversion of the nature of a contest played according to the rules and decided by superior skill, strength, or good fortune'. The quantum health game is very much like this. In many ways, it is probably the most challenging and rewarding journey you can ever take—a real 'master game'. This is not only because playing to win can keep you looking and feeling great long after the 'losers' have been left by the wayside, but because, like all good games, the play itself can be fascinating to learn. It can also demand considerable skill. Some find the quest for ageless aging easy—they seem to have a natural flair for the challenge. Or, without realising it, they instinctively know the rules. Others have to work harder to learn them. Yet often it’s those who have to work the hardest who get the greatest satisfaction from play, and make the most dramatic improvements in their health and their lives. WHAT YOU NEED Information about how attitudes, techniques and practices such as optimal nutrition, relaxation skills, exercise, political responsibility, and treats and treatments contribute to optimal wellness. What are you playing against? Time. Perhaps your genes too. Some people find their genetic inheritance an asset to the play. Others, like me, have to compensate for what they didn't get at birth with more effort and more awareness of how to make the best possible use of what they have been given. One of the major obstacles for all of us is the environmental pollution we are all exposed to. To counter it, you need to increase your awareness of its dangers as well as making good use of agents to counter its effects. These include home-grown foods, herbs, and antioxidant nutrients, which help defeat its negative effect on your body. You also need to take social and political action to ensure that your water, air and food supplies are not further denatured by environmental poisons and radiation. Another major challenge to the goals of ageless aging is indifference; the tendency we all have to go along with cultural and social norms. Why not live on fast foods and chocolate bars? Everybody else does. It is easier than seeking out a fresh crisp salad. Why not indeed? Any skilled quantum health player will tell you quite clearly why not: Such a way of eating is part of a lifestyle that will never help you experience radiant wellbeing and peak functioning mentally, emotionally and spiritually. EXAMINE YOUR BELIEFS Who are your opponents in the play? There are many. For instance, people who are content to allow time to take its course. Those who have been brainwashed into believing that, as the years pass, your body, your vitality and your good looks will inevitably deteriorate. Chronic illness, they think, is a natural part of growing older. Well, my friend, this just ain’t so! False notions about health are also major opponents. For example, the notion that responsibility for your health rests not with yourself but with your doctor or your mother or the state. Then there’s the idea that ageless aging demands too many sacrifices or is not rewarding enough; it might take too much time for too little fun. This is a fierce opponent. But your biggest challenge to overcome is a lack of faith in your ability to play the game. Many uninformed people can’t even imagine that quantum health is possible for them. “We are,” they say, “too old”, “too fat”, “too lazy”, “too busy”. In fact, just the opposite is likely to be true. Learn to play the game, create an ageless aging way of life for yourself and all those “toos” vanish, leaving you an abundance of time and energy. Ageless aging is a game you need no previous experience to play. You simply start wherever you are now and, step-by-step, build your knowledge and your skills until, in time, you can far surpass someone who seemed infinitely better endowed than you at the beginning. Human life is never static. Either you’re getting better or you are getting worse. And, as with any game, how fast you progress and how many rewards you get from playing depends to a large extent on how much fun you find it, and how hard you are willing to play. WELLNESS RULES Most people think of health as a state in which you are not ill. You are free of pain and you show no signs or symptoms of the development of disease. They think health is characterized by the absence of something— namely sickness. So long as this is the case, they figure all is well (touch wood), and go about their business until at some later date when, if their luck runs out, they may inadvertently be struck down. Then their rather tenuous state called “health” suddenly turns into its opposite—“illness”. Thinking of health in this way is incredibly limiting. The best anyone can hope for is “non-sickness”. Ageless aging players take a different point of view. They see reality differently. They understand that taking responsibility for how they think and live brings them a high level of protection from illness. They know that the wellness they are aiming for has positive attributes and brings rewards far beyond the absence of disease. It encompasses a whole new view of reality which honors the peaks as well as the depths. Not content with being “un-sick”, they demand vitality, passion, confidence and a sense of freedom to be who they are. They work and play hard. They value authenticity. They seek mental clarity, emotional balance, and spiritual openness which makes it possible to develop their unique creative potentials to the limits. Ageless agers hold an important belief which, to most people, seems quite foreign: They know that we are the prime cause of what happens to our health and our life, not blind fate. Without such a commitment to autonomy, no player in the ageless aging game becomes a winner. With such a commitment, the sky’s the limit. There is no reason why you should not be fit at 90, look twenty years younger than your peers at 70 and feel good about being who you are, warts and all. It is all a matter of developing skills and playing with the knowledge and determination of a pro. Ageless aging has six major facets to it: nutritional action, physical fitness, stress management, self-responsibility, age control and environmental awareness. THE JOY OF FREEDOM One morning I went for a run, as I often did, along the cliffs in Pembrokeshire, Wales. After running for about three miles, I had a sudden impulse to plunge into the wild Irish Sea and swim back to the beach in Manorbier where we lived. This was something I’d never done before. The sun was warmer than usual that morning so I did—running shoes and all. The water was freezing and rough. I had to swim against the tide. An hour later I finally arrived back on our home beach—fingers tingling with the cold and legs a wobbly, as I attempted to make the transition from the water world I'd been moving through to the thinner air-medium of land. But I felt great. I loved the feeling of freedom that this brought me—a strong sense of my own physical limits and a knowledge that they are considerably broader than they were ten years earlier, before I myself became involved in the ageless aging game. Why did I do that swim? To prove I could? Not really. I had few doubts on that account. To make myself fitter and stronger? I had no such notions in my head. I did it for the sheer pleasure of it. It was the same impulse that makes children climb trees. Not to get to the top, but just because the trees are there. WHY PLAY? The serious answer goes something like this: so you will feel better, look younger, have more energy and live longer. Indeed, all those things are true. But once you get involved in this exciting game, you realize that something much more wonderful is happening. You start to feel exhilarated, vibrantly alive, freer and stronger. Before long, these experiences become a normal part of your daily life. Grasp even a little of these payoffs, realize that they are possible for you no matter what your age or condition right now and you are already half way to your goal. Make this kind of passion part of your life, and the rules of the ageless aging game, which at first needed to be tediously learned, one by one become second nature. By then just playing the game begins to feel so rich and so delightful that you are likely to forget all about its goals. After all, it’s the play itself that you come to love.

In the next five minutes, I’ll tell you how—with little effort—you can banish feeling low in energy and replace it with looking and feeling great, in only two days. Meet my amazing Apple Detox. It can work miracles if you’ve been through a spate of too much work and too little sleep. It’s great in Spring before you hit the beach, after Christmas indulgences, or any time you need a lift. Detoxification Detoxification is a long word for just clearing out your system. It’s a process that stimulates your body’s natural ability to get rid of the toxic wastes that build up in your cells, tissues and organs from eating convenience foods and breathing polluted air. What’s the secret power? Organic apples. The second most cultivated and widely-eaten fruit in the world is the apple. We were well into the 21st century before science finally discovered its incredible nutritional value. Medical News Today featured an article about the top 10 healthiest foods. Apples were number one. Apples are extraordinarily rich in antioxidants, flavonoids, and marvelous dietary fiber. The phytonutrients and antioxidants they contain help reduce our risk of developing cancer, diabetes, hypertension and heart disease. And there’s lots more. Scientific Studies Recent studies show that apples have the ability to improve your neurological health since they’re rich in quercetin, which reduces cellular damage caused by the oxidation and inflammation of neurons. Research at University of Quebec discovered that apples also reduce our risk of stroke. A big study involving 9,208 people showed that those who ate the most apples over a 28-year period had the lowest risk of stroke. Apples can also help reduce the risk of diabetes. A huge study involving 187,382 people showed that those who ate 3 servings of apples a week had a 7% lower risk of developing type-2 diabetes compared to those who did not. Now, let’s talk Apple Detox. How do you do it? Set aside two, or no more than three days for your Apple Detox. Buy a box of organic apples—or three or four different kinds for variety. They must be organic You can eat as many as you like each day, but you should eat the whole apple, including the peel, the seeds and the core You must chew it all very well, until you’ve got the last drop of flavor out of the fruit The only part you throw away is the woody stem You eat nothing but apples They must be fresh and eaten raw. You can munch your crisp organic apple au naturel or you can grate them and sprinkle a little cinnamon on top You can even put them in a blender with a little pure water to make a whole apple drink But you must not put them through a juicer. You need the whole apple to make things work Detox Reaction If you happen to get a headache within the first day or two, or feel moody, get an upset stomach or loose bowels, this is only a sign that your body is throwing off wastes at such a pace that you are experiencing what’s known in natural medicine as a cleansing crisis. In truth, this happens to very few people—except a few heavy coffee drinkers. If it happens to you, be glad. Even though it may be a bit of a nuisance for a few hours, this is actually a good sign. Your body is taking the opportunity to get rid of a lot of debris that it wants to eliminate. Make time to rest and relax—in a darkened room if possible. Be patient and kind to yourself while it passes. It’s quite a feat to be ridding your body of so much old debris at once. When this cleansing passes, it can leave you better than ever. Check with your health practitioner Eat apples whenever you’re hungry throughout the day. How long you carry out your Apple Detox depends on you. Always check with your health practitioner. Two days are plenty to give you a good start on spring cleaning your body. Three days is as much as any healthy body should do on his or her own, without being under the supervision of a practitioner well-versed in the use of living foods. Cautions No pregnant or lactating woman should ever do an apple detox, nor should anyone with a kidney, liver or heart complaint. For in such cases a sudden change of diet can carry with it potential dangers to health. But, if you are generally well, then a short apple detox is a great way to clear the decks for a new way of healthier living. Keeps The Doctor Away No wonder apples are special. The Welsh adage that “an apple a day keeps the doctor away” is not just an old wives’ tale. The organic apple has more than earned it title as the queen of fruits. Try it and see for yourself.

The important thing is to build your own menus around what you yourself like best and then share your own enthusiasm with your growing child. Enthusiasm about anything tends to be contagious. the health makers Fresh fruits, especially eaten raw Fresh vegetables, preferably organic - especially eaten raw 100% whole grain bread and pastas - dark and delicious whole grain cereals such as porridge made from steel-cut oats, muesli and granola (but read the labels and watch out for hidden sugars) Fresh fruit and vegetable juices Pulses Low-fat cheeses like cottage cheese, ricotta and Edam in moderate quantities (provided no milk allergies are present) Dried fruits (naturally dried, not sulfur dried) such as raisins, dates, sultanas, apricots Nuts (make sure they are ground to a powder for young children) Free range eggs Fish Free range chicken Game Butter Olive oil the health breakers White bread, rolls, pastries and pies Pasta - spaghetti, macaroni, etc Sugar and anything containing it Biscuits made from white flour Jelly Jams Tinned fruits Packet and tinned soups Chips Crisps Fizzy drinks containing sugar or artificial sweeteners Greasy fried foods Chocolate and sweets Artificial fruit drinks Ice cream (except homemade) Margarine Processed oils such as the golden varieties you find on supermarket shelves.

Osteoporosis is a terrible disease. A progressive loss of minerals, bone mass and bone density, it affects men as well as women, and can result in fractures of the hip, shoulder, ribs, vertebra, forearm or wrist. In women, it is believed that bone loss begins several years before menopause and then gets worse afterwards, creating an ever-increasing risk of debilitating breakages. Osteoporosis is now the most common bone disorder. Worldwide, the illness causes more than 8.9 million fractures annually—in effect, a fracture every 3 seconds. SILENT KILLER In Britain, the incidence of the illness has increased six times in the past 30 years. One in three women and one in eight men develop it. In the United States, statistics are even worse: The illness currently costs the country more than 11 billion dollars a year. 25% of women whose hips fracture die within two years—not always directly from the fracture, but from ending up in nursing homes where inactivity, alienation and loss of control over their lives defeats them. Today, more women in the industrialized world die of fractures related to bone thinning than from cancers of the womb, cervix and breast put together. Now for the good news: Osteoporosis is preventable and treatable naturally, so take heart. Bone loss is no simple disorder. And it is most certainly not another so-called estrogen deficiency disease, as mainstream medicine would have us believe. Neither is it preventable or treatable by drinking milk or stuffing yourself with calcium supplements. In fact, both of these actions can actually make the condition worse. A FEW FACTS Osteoporosis regularly occurs in men who are deficient in testosterone and in women who are deficient in progesterone. Black women have less bone loss than white women, big women less than small women, and fat women less than their skinny sisters. Meat-eaters are at greater risk of the disease than vegetarians. A high calcium intake has long been toted as essential in preventing bone thinning. Yet people in third-world countries whose daily intake of calcium is less than half our own have a very low incidence of the disease. Couch potatoes are far more prone to the condition than men and women who get regular exercise—particularly weight bearing exercise. Osteoporosis is a complex condition. To prevent it, you need to understand it. And, despite all the fear-mongering surrounding the disease, learn the ropes. Then you can take action to halt bone loss and to reverse it no matter what your age. BEWARE OF DRUGS Most people believe that a prescription drug plus megadoses of calcium supplements are the answer to strong, healthy bones. But bisphosphonate drugs like Fosamax, Actonel, and Boniva carry serious side effects, including—believe it or not—an increased risk of bone fracture! Users of prescription drugs have more osteoporosis than people who do not take any medication. Bone loss is by no means inevitable as we get older, despite our being told that on average we experience about 1% loss of bone mass a year. But, like hypertension and insulin resistance, bone loss is another silent killer. How do we stop it in its tracks? It’s easier than you might think. MEET THE BIG FIVE Together, specific nutrients—omega 3 fats, vitamin D3, Vitamin K2, magnesium, and calcium help build the nutritional foundation for creating and restoring bone strength. They need to be supplied in good balance by eating natural foods and shunning the packaged convenience stuff that fills supermarket shelves. I call these nutrients the big five because, together with putting yourself on a program of regular weight bearing exercise, this combination forges strong healthy bones. Vitamin K2 is especially important, by the way, since one of its major physiological skills is moving calcium into your bones and teeth and removing calcium from parts of the body where it does not belong, such as your arteries and soft tissues. However the right nutrition can only do its stuff to protect your bones if you also you incorporate weight bearing exercise or whole vibration training in your life. MILK & CALCIUM PILLS—NO GO As for drinking milk? Forget it. We are constantly being told to drink more milk and take more tablets of calcium. Yet in the United States, the intake of calcium by supplementation or through milk drinking is the highest in the world and they have the highest rate of osteoporosis. In Oriental countries such as China where milk is not drunk and the intake of calcium is one of the lowest in the world, osteoporosis is virtually unknown. The Chinese get their calcium the way cows do—by eating green plants. Equally important not to do is take calcium pills. You need to get your calcium the same way grazing cows do by taking in lots of organic fresh greens which are full of it in a form that your body can make good use of. You see, calcium metabolism is a complex process and the absorption of calcium from water or mineral salts tends to be highly inefficient. Only somewhere between 20-30% of the calcium you take in through supplementation or processed foods will even be absorbed. And most of that will either get filtered through your kidneys then excreted in urine or sweat, eliminated through feces, or stored in your body’s tissues where it does not belong, contributing to heart disease. BUILD STRONG BONES Doing weight bearing exercise regularly at least three times a week is the second second thing you need to do if you want to protect your body from bone loss or reverse bone loss after it has started. There is something else important about weight bearing exercise—something I discovered for myself at the age of 50 when I decided I wanted to learn weight training from a Welsh champion weightlifter. It’s this: Working out with weights weights combats age degeneration and makes your body sing. There are three ways of approaching weight-bearing exercise. First, you can get yourself a few dumbbells, watch a good video for beginners and get to work. Second, you can do exercise using only your body weight to carry out the various movements so you don’t need dumbbells at all. Third, you can do accelerating training on a Power Plate. This is a great way to enhance bone density and build strength, and it is easy enough that even the weak and disabled can benefit from doing it. Also called whole body vibrational training, the Power Plate has a platform, which moves from front to back as well as vertically and horizontally. Power Plate training is readily available in studios where you can work with someone who teaches you how to use the equipment and show you how to hone your skills as you become accustomed to the process. You can also buy a Power Plate to use at home, but they are pricy. Having said that, I did buy one three years ago. I’ve used it three to five times a week ever since both for strength training and deep relaxation. In 2013 a research project involving 28 post menopausal women who practiced this kind of vibrational training three times a week for five minutes at a time, in only six months increased their bone density and strength by 2%, while the control group lost 0.5% in bone density during the same period. THE BEST SUPPLEMENTS Calcium, Vitamin K2, Vitamin D3, magnesium and omega-3 oils work together to build strong healthy bones and to restore strength to bodies that have lost strength. The best way to get vitamin D3, which builds bone density by encouraging the body to absorb calcium, is to get out into the sun for half an hour or more each day. If you choose to take vitamin D3 in supplement form, make sure you also supplement with Vitamin K2 to ensure that calcium from your foods are directed to bones and teeth. Vitamin K2 also helps your body remove calcium buildup in other areas of the body where it does not belong, such as the arteries. These two vitamins along with magnesium work brilliantly together to promote healthy bones. By the way, the ratio of calcium intake to magnesium in the body should be 1:1. EAT FOR YOUR LIFE Here is a quick checklist to follow if you want to build bones and keep them strong: Throw out all the packaged processed foods that the majority of the Western world still eats. The sugars, grain based carbs and artificial ingredients they contain deplete your bones of calcium and disturb the balance of nutrients you need most for increasing and maintaining bone density. Never drink sodas—even sugar-free. Eat from 50% of your foods raw and organic. Make green vegetables the cornerstone of your meals and also drink a glass of freshly made vegetable juice once a day. Replace table salt with Himalayan salt, as it contains more than 80% of the mineral elements your body and bones need to thrive—including both sodium and potassium in good balance. Get plenty of animal based omega-3 fats and avoid the golden oils sold in supermarkets or anything containing them like the plague. Use seaweeds in your salads and soups. Eat plenty of leafy green vegetables like kale and spinach, which are rich in magnesium—as are sunflower seeds, sesame seeds, pumpkin seeds and avocados. Use a top quality magnesium supplement daily to work well with calcium, Vitamin D3 and vitamin K2. Do weight bearing exercise at least three t imes a week for 20 to 30 minutes at a time. Recommended Reading: Ppro The Calcium Lie By Dr Robert Thompson Read The Calcium Lie by Dr Robert Thompson or Dr Kate Rheaum-Blue’s book Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life Buy The Calcium Lie On Amazon Here are some of my own preferred nutritional supplements: Zoi Research, Vitamin K2 & D3 Take 1 softgel daily or as directed by a health care practitioner. Buy Vitamin K2 & D3 Nordic Naturals, Omega-3 Purified Fish Oil, Lemon Each serving of Nordic Naturals Omega-3 liquid provides approximately 1725 mg of important omega-3 fatty acids, generously fulfilling the daily recommendation by international experts of a minimum of 500 mg per day. Omega-3 fatty acids are essential for good nutrition and overall wellness. Since the body cannot produce these fats, they must be consumed through diet or supplementation. Buy Nordic Naturals Source Naturals, Magtein, Magnesium L-Threonate Magnesium (Mg) plays an essential role in supporting cognitive function and brain health as well as bone support. Suggested Use 3 capsules daily, preferably 2 capsules during the day and 1 capsule 1-2 hours before bed. Start with 1 capsule daily and gradually increase to 3 capsules day Buy Source Naturals