4DoctorsEbook PDF

Contents
About the Author.....................................2

Preface......................................................3
Introduction.............................................6
Chapter 1: Dr. Diet................................15
Chapter 2: Dr. Quiet..............................29
Chapter 3: Dr. Happiness.......................39
Chapter 4: Dr. Movement......................48
Chapter 5: Putting it All Together..........61
References...............................................70
Resources................................................70
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The Last 4 Doctors

How To Get Healthy Now!
2nd Ed. Multimedia e-Book
Copyright 2006-2012, Paul Chek
Cover design: Joling Lee
Book design: Joling Lee
Editor: Vidya McNeill
Proof reader: James Phelps
Illustrator: Charlie Aligan, Joling Lee
All rights reserved worldwide. May not be copied or distributed without prior
written permission -- if you have this file (or a printout) and didnt pay for it,
you are depriving the author and publisher of their rightful royalties. Please
pay for your copy by purchasing it at www.PPSsuccess.com or by sending
$24.95 in cash, check or money order to the mailing address below. Thank
you.
PPS Success, LLC
2111 Industrial Court, Ste A.
Vista, CA, 92081 USA
760.542.8747
corporate@ppssuccess.com
www.PPSsuccess.com
ISBN13: 978-0-9797120-1-2
Chek, Paul W.
Warning Disclaimer
The health and lifestyle-related recommendations and activities described in
this book were developed by the author and are to be used as an adjunct to
improve health and wellness regimens. These recommendations may not be
appropriate for everyone. All individuals, especially those who suffer from
any disease or are recovering from any injury, should consult their physicians regarding the advisability of undertaking any of the health, lifestyle
and movement suggestions in this book. The author has been painstaking in
his research. However, he is neither responsible nor liable for any harm or
injury resulting from the lifestyle recommendations or the use of the exercises
described herein.
About the Author

Paul Chek, an experienced master of the way
of life, is an internationally renowned expert
in the fields of holistic health and personal,
professional and spiritual mastery systems
addressing all aspects of physical, emotional,
mental and spiritual wellbeing. For over twentyfive years, Pauls unique, holistic approach to
treatment and education has changed the lives of
countless individuals worldwide. As a walking,
talking definition of success, Paul is above all an
educator: teaching and applying his methods to
benefit others. He has produced more than 50
videos, 6 books, including the best seller How
To Eat Move and Be Healthy!, his multimedia
e-book The Last 4 Doctors Youll Ever Need: How
to Get Healthy Now!, 16 advanced-level home
study courses whilst regularly contributing to
many diverse publications and web sites. Paul
is the founder of the C.H.E.K Institute and the
P~P~S Success Mastery Center, in San Diego,
California, USA. You can learn more about Paul
and his work at www.chekinsitute.com,
www.ppssuccess.com and www.chekconnect.com.
Preface
Preface
Preface
HELLO!
Id like to thank you for your interest in this short, but essential
multimedia e-book about how to cultivate physical, emotional,
mental and spiritual happiness and wellbeing. Theres an awful
lot of information out there on health and wellbeing today, but
we know that theres an even larger number of unhealthy people
in the world. Why is that?
I believe it is in part because most people, simply dont know
what it means to be healthy!
My definition of health and one that has worked very effectively for myself and with my clients all over the world, quite
simply is, taking responsibility for your self. The healthy person
today is healthy because they honor their body with adequate
rest, nutrition, movement and recreation. Healthy people willingly accept responsibility for themselves because they value
their body as a gift of life-experience through which their Soul
expresses itself.
As populations increase worldwide so does access to media tech-
nology. We are bombarded by advertisements encouraging us to

eat the latest fad genetically modified food, take a pill to help us
sleep, reduce anxiety or depression, increase our sex drive and
in general, push ourselves harder in body, mind and spirit to
achieve dreams of success. The problem is that we compromise
the very body that houses our soul.
Sadly, healthy people are getting very hard to find and emulate!
That probably sounds counterintuitive given that we have all
sorts of new medical technology too. But the fact is, if you do
some research youll find that were suffering from more illness
and disease than our ancestors.
If you read independent nutrition researcher, Weston A. Prices
book, Nutrition and Physical Degeneration, youll see that he
offers proof that before technology and consumerism reached
native tribes and races all over the world, there was far less stress
and disease among them. For example, Price writes that,
The cook on the government boat was an aboriginal
Australian from Northern Australia. He had been
trained on a military craft as a dietitian. Nearly all his
teeth were lost. It is of interest that while the native
Aborigines had relatively perfect teeth, this man, who
was a trained dietitian for the whites, had lost nearly all
his teeth from tooth decay and pyorrhea (Nutrition and
Physical Degeneration, p. 181).
Preface
Later in his book, Price cites the fact that many native tribal
societies (in the late 30s and early 40s) didnt even have a word
for cancer. In recent decades, the incidence of cancer has escalated to epidemic proportions, now striking nearly one in two
men (44%) and more than one in three women (39%). This
increase translates into approximately 56% more cancer in men
and 22% more cancer in women over the course of a single
generation. In 2004, the National Center for Health Statistics
reported that 1500 people died every day from cancer in the
United States alone! It was the discoveries of Dr. Price and
others like him that led me further and further away from the
standard western allopathic approaches to medicine, exercise
and nutrition in my career.
During my career as a Holistic Health Practitioner and trainer
of elite athletes, my work has taken me around the globe as a
therapist, consultant and lecturer too many times to count. I
have given no fewer than 1,000 lectures throughout the years,
circling the globe at least twice a year to educate and inform my
audiences about health and wellbeing.
My holistic approach has attracted the attention of Medical
Universities, Physical Therapy, Chiropractic, Osteopathic and
massage schools, strength and fitness trainers, as well as many
corporate health leaders worldwide. I have served as an educator
in all these arenas as well as owning my own multidisciplinary
postgraduate Institute for teaching holistic health. My Institute
Preface
stays on the cutting edge of the healthcare industry and my

education is focused to help students understand the causes of
ill health, depression, diminishing cognitive performance and
spiritual unrest in the world so that we empower a movement
of people with holistic body-mind health and optimal performance.
While I still maintain a clinical practice and oversee some 8,000
students in active clinical practice around the world, I travel
about 8 months of the year lecturing, inspiring and empowering others from all walks of life. I have never missed a day of
work in my career because of illness. Over and over again, I
am astounded to find that the wellbeing of exercise and health
professionals of all types (many of whom are my patients) show
little if any improvement over the health of their own patients
and clients. Our doctors are sick. Our nutritionists and dietitians are obese. Our physical therapists, chiropractors and osteopaths struggle from constant musculoskeletal ills that mirror
their very patients. Our exercise professionals are often fit, sick
people, whose appearance masks their illnesses.
We are the sickest, fattest, most fatigued, depressed people that
ever lived on this planet. Yet, we have amazing computers, space
shuttles, CNN, iPads and iPhones and now even electric cars.
How can we have learned so much and still be so unhealthy?
It is that very question that drove me to write this e-book. In it,
Preface
I will share profound, simple truths that are the very foundation
of vibrant health and wellbeing. Just as an internal combustion engine will not run in the absence of ignition, fuel and
compression, the human being needs essential requirements to
live fully. Most importantly we must meet these requirements
actively, through conscious decisions about our lifestyle. Genuine health and wellbeing does not, cannot, and will never come
from a pill!
Why the Four Doctors?

The Last Four Doctors Youll Ever Need How To Get Healthy
Now! is a synthesis and expansion of an ancient Greek philosophy, popularized by Hippocrates. Hippocrates essentially
approached each patient with the notion that there were three
main physicians already living within each person:
1. Dr. Quiet
2. Dr. Diet
3. Dr. Happiness
He rationalized that whatever ailed his patients had its roots in
one or more of these three chief aspects of human life. Using
this simple principle and as little as 40 herbs and a pigs bladder
filled with sand to offer medical exercise, he achieved a level of
success as a physician that made him a famous. These methods
are just as true today, some 2,377 years after his death! Yet as
Preface
successful as he was, were Hippocrates a modern physician, he

would certainly have had to make an addition to his approach.
As he would have found quickly, todays patients also often
suffer from a sedentary lifestyle. This change in our lifestyles
is what prompted me to add Dr. Movement to Hippocrates
original three physicians.
My career has repeatedly taken me back to the very foundation of wellbeing. The approach I share here is simple. But that
doesnt necessarily mean it is easy to do. The writings of Lau
Tzu are simple too. In eighty-one verses of poetry, he gives what
can be described as profound truth and wisdom for successful
living, yet so few people can understand Lau Tzus simplicity
because of its profound depth. However, if you are ready for
simple, permanent self-healing, this book will show you how to
interpret the teachings and wisdom of your Four Doctors and
achieve a quality of life that exudes radiant health and vitality.
Together, we can heal humanity and the world one person, one
farmer, one child, one doctor, one therapist, one businessman,
one housewife, one athlete, one lover, and even one prisoner at
a time!
Love and Chi,
Paul Chek
Founder :: C.H.E.K Institute & PPS Success Mastery Program
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Introduction
The Perils of Modern Living
In my three decades practicing as a Holistic Health Practitioner,
Ive worked with thousands clients from all over the world and
all walks of life who were suffering from a wide range of health
concerns. Through my work, Ive tracked a number of these
illnesses, symptoms, aches and pains that are occurring with
alarming frequency and consistency. The short list includes:
Chronic neck/shoulder/back pains
Digestion problems such as gas or indigestion
General fatigue
Depression, anxiety and mood swings
Weight gain
Frequent bouts with the flu or colds
Decreased sex drive
Constipation
These symptoms may not appear related at first glance. They
become even more puzzling when your clients complain of
the various combinations of symptoms they experience like
chronic neck pain, constipation and decreased sex drive. What

could cause that combination?! What are the correlating factors?
Modern western medicine has really thrown in the towel when
it comes to dealing with the causes of chronic symptoms, let
alone finding a connection amongst them. Its much easier for a
doctor to prescribe an anti-inflammatory, a laxative and Viagra.
The problem, of course, is that while these drugs may take care
of their immediate symptoms, the person taking them is forever
chained to their medicine. Until we learn to address the causes
underlying these problems, were simply masking our symptoms.
Finding the Cause

Most of my clients who faced the challenges Ive listed above
were really under the thumb of one root cause - Stress. Stress is
a powerful buzzword in our culture. Weve all heard about stress
and how harmful it is. As our awareness of the potential dangers
of stress grows, we are also discovering there are many different
kinds and sources of stress that we experience most every day.
After all, as busy modern humans, we take on many different
roles in our daily lives and each one of them presents us with
their own set of challenges.
The key to genuine, long-lasting vibrant health is learning how
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Listen: Stress Buckets

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Figure 1: Paul Lifting Weights
to manage daily stress. For example, in my own life, I have

a very busy daily schedule that has the potential to cause me
stress, if I allow it. In addition to being an International Holistic Health Professional, lecturer, speaker, author, consultant,
and coach, Im also an athlete.
Life stressors, whether theyre physical, emotional, mental or

spiritual regardless of their origin, work much the same way.
We simply need to learn how to manage them properly, and
when we do, they provide us with opportunities to become
more healthy human beings.
When I go to the gym, I have a distinct idea of how much I

want to lift with each exercise and how many times Im going to lift those weights. If I cant achieve that mark, I have to
make a choice. I can quit, take a rest and try again, or lighten
the load and continue incrementally toward my objective. The
trick is learning how to handle the stress of the weights in a way
that isnt harmful to my body, but still stimulates it to produce
muscle tissue and tone.
The main stumbling block to genuine health and happiness

that most of us face in our lives is that we have no one to help
us understand how to manage the different sources and kinds
of stress that we increasingly experience. In fact, thats why Ive
written this book to share one of the most important truths
about self-care and provide you with a resource that anyone can
use to meet the challenges that life throws your way. Allow me
introduce you to The Last Four Doctors You Will Ever Need!
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Every one of us has these experts inside of us. We just need to

learn how to listen to the advice that theyre continuously offering us. This book is designed to teach you how to hear and
interpret what your own panel of Doctors Dr. Quiet, Dr.
Diet, Dr. Happiness, and Dr. Movement are telling you about
the challenges to your wellbeing that youre facing and how to
use that information to guide you to a happier, healthier life.
Whenever I experience stressors in my physical, emotional,
mental or my spiritual life, I consult with my Four Doctors to
overcome whatever challenges Im facing with great success.
The human body is amazing! At any given point you have many
biological processes going on circulatory, digestive, brain &
central nervous systems and more. If you take a close look at
Figure 2 youll see that Ive organized the 4 Doctors so that you
can see how they interface between the major human systems
that make up your body. In order for you to experience vibrant
radiant health, these systems must be supported and maintained, and thats where your Four Doctors will help you.
When Stress Becomes Distressing

Figure 2: Doctors and Human Systems
Before I introduce you to your individual Four Doctors, I want

to talk more specifically about the different sources of stress
common to our lives. In essence, we are all really spiritual beings that are having a human experience as physical beings here
on planet earth. And, just like the Earth isnt simply a big dead
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rock flying through space, the miracle of who we are is that we

are not merely a physical body.
We are also emotional beings, sensitive to the wants and needs
of others and ourselves. And beyond that, we are mental beings.
We think. We process information in very complex ways, and
this allows us to experience the richness of life in tremendous
depth and complexity.
For example, when astronauts go into outer space, there isnt
enough gravitational stress on their bones and muscles. Without
the proper exercises, they begin to lose muscle and bone mass,
which is damaging to their bodies. In other words, sometimes
we can be damaged by a lack of necessary stress. In this case, the
required stress is gravity, a stress we are actually built to experience!
Stress of any type crosses social, cultural and economic barriers.
Stressful challenges are necessary for our developmental growth
and overall health as human beings. If there was never any stress
in our relationships, would we ever learn to communicate with
each other effectively? Would we ever learn to understand what
we feel, or manage those emotions? If we had never faced mental challenges that forced our minds to grow and mature, would
we have computers, cars, the Internet, or the means to travel
into space? If there were no such thing as spiritual stress, would
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we ever learn what it means to love others or ourselves? Would

we have any grasp on the value of life? The answer to each of
these questions is a resounding, NO!
Stress is important to our growth. Its when we
become physically, emotionally, mentally or spiritually
stressed beyond what we can handle that we become
unhealthy, and less able to enjoy lifes experiences.
When the stress overload persists, we become increasingly sick, pick up diseases and, in the worst case,
eventually die prematurely.
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The diagram (Figure 3) shows some of the typical body-mind

reactions to excessive physical, emotional, mental and spiritual
stress. As you look at the chart, you will see that different kinds
of excessive stress often produce similar reactions.
Your body has no way of differentiating a physical stress from
an emotional, mental or a spiritual stress. To the nervous
system and hormonal system, it doesnt matter whether youve
just had a car accident, are going through a divorce, are under
the pressure of too many deadlines at work, or even just won
$100,000,000 in the lottery! Your hormonal and nervous systems react the same way, its just stress.
Fight or Flight
These common symptoms are the result of our bodys general
reaction to stress. To the degree that your body-mind as a whole
interprets that its under stress, your body triggers its fight or
flight hormones. In the short term, this reaction is healthy, necessary even. But when chronically triggered, the fight or flight
reaction can be extremely harmful to your health. Lets look at
the effects of the fight/flight reaction.
Figure 3: Body Mind Stress Reactions
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In any part of our lives, whether it be personal or professional,

every situation perceived as stressful activates the fight or flight
branch of the nervous system (also called the sympathetic ner-
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vous system). The purpose of the system is to provide the body

with a boost to protect itself during short periods of stress.
Think of your ancestor, the caveman, fleeing from a bear whose
path he innocently wandered across. The bear probably isnt
going to stalk him for days, so he doesnt need to have the fight
or flight system running constantly, just long enough to escape
the immediate danger and return to his natural, relaxed state. In
order to help us out in these brief times of emergency, our fight
or flight system enacts the following biological changes:
Increased consumption of bodily resources. This includes
neurotransmitters, stress hormones, and energy stores - particularly stored glycogen from the liver.
Shifting blood away from the internal organs to the skin
and muscles of the body. This stops all digestive processes,
and allows a readily available supply of blood, oxygen and
blood sugar to provide energy to the muscles.
Release of stress hormones. When a stressful event occurs, a
sequence of hormones is released in the body, ending with a
class of chemicals called glucocorticoids. These chemicals:
- Elevate the heart rate and blood pressure to meet any
immediate demands, allowing maximum opportunity to
fight vigorously or to run as fast as possible for as long as
needed to survive
- Increase immune system performance for brief periods of
time
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Increased sweat. Chronic stress results in sweaty hands and

armpits. Because sweating is the human version of a radiator, this helps the body to stay cool and work more efficiently while running from that bear.
Because every one of us experiences these different dimensions
of our lives, we are subject to stress on those levels as well. There
are physical stressors, emotional stressors, mental stressors and
spiritual stressors. They are an unavoidable reality in our experience of life, and successfully managing them is how we grow.
They are gifts and we grow through them.
As Ive said, all of these features are really helpful for brief periods of time. But the stressors that we face in the environment
of our modern world arent temporary like the startled bear that
our ancestors faced. They can persist for long periods of time
and thus our fight or flight systems stay active for durations that
werent originally intended in their design. In fact, in the face of
chronic stress, our fight or flight system can have the following
negative effects on our body-mind:
Radical swings in energy levels during the day as blood
sugar levels change
Progressively reduced energy levels over the long term
Weight gain, including in particular the accumulation of fat
around the middle in response to blood sugar fluctuations
and hormonal stress
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Low self-esteem caused by weight gain/body issues

Self-identity issues
Digestive troubles including gas and acid reflux
Chronic constipation, common to approximately 90% of
people worldwide today
Strong, smelly body odor
Persistence of glucocorticoids and other stress hormones in
the body trigger:
- Chronic elevation of blood pressure and heart disease,
not to mention elevated triglycerides (fats)
- Weakened immune system the more stressed out the
body is, the more susceptible it is to colds or flus that go
around
If the stress persists in your body-mind long enough, youll
begin to experience the effects of chronic stress. These health effects are characterized by prolonged or repeated exposures over
many days, months or years. Symptoms may not be immediately apparent but the over-production of stress hormones is also
likely to lead to adrenal fatigue.
The adrenal glands are small glands that sit atop each kidney
and manufacture your stress hormones and most of your sex
hormones. As the adrenal glands fatigue, the body starts to suffer from:
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Low energy
Poor recovery from physical exercise
Diminished sex drive
Accelerated aging
Difficulty concentrating
Now that youve read this laundry list of symptoms, it probably
comes as no surprise that fatigue is the most common reason for
visiting physicians worldwide!
Meet the Last Four Doctors You Will Ever Need!

So how do we cope with and overcome excessive stress? With
the help of the last Four Doctors you will ever need. I first
learned of the concept called the three doctors while studying
ancient Greek medicine and herbology. The ancient Greek physicians based their medical opinions on the framework of the
three doctors: Dr. Happiness, Dr. Diet and Dr. Quiet. These
physicians knew that if a patient wasnt happy, if they werent
eating right or they werent getting enough rest, the patient was
likely to be sick. Today, because so many of my own patients
and athletes are either sedentary or over-training, I added a
fourth doctor: Dr. Movement.
Now that you know their names, lets meet your Four Doctors.
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Dr. Diet provides the foundation for wellbeing. Food and drink
dramatically affect our energy levels and our biochemical reality,
which in turn influences our emotional and our mental reality. Throughout my years of clinical practice, Ive seen over and
over again that when the diet is deficient, there just isnt enough
energy or clarity of mind to initiate and sustain the changes
needed for self-healing.
As youll soon see, surprisingly, Dr. Diet wont necessarily guide
everyone to eat the same foods. In fact, the kinds of foods and
the proportions of those foods that are right for you may vary
quite radically from your friends and loved ones. Dr. Diet gives
you the information you need to make the right nutritional
choices for your body.
Dr. Quiet is the physician in charge of energy management and
recovery. When youre overly stressed and your fight or flight
system is triggered repeatedly or for long periods of time, one of
the first things to suffer is your sleep. Unfortunately, your bodys
ability to recover and repair itself is tied in very real, biological
ways to the sleep that you get.
Dr. Quiets primary duty is to encourage you to get the necessary sleep to recover from the challenges you faced the day
before and to wake energized for the day to come. At the same
time, Dr. Quiet guides you to get the relaxation and the selftime you need to stay calm, focused and energized during the
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day. For example, Dr. Quiet can show you how to get active rest
during your workday that will help you to tackle your projects
more efficiently and effectively than ever. In short, following Dr.
Quiets specific guidelines and sleep recommendations will take
you a long way towards permanent health and wellbeing.
Dr. Happiness is always there to lead us toward a life that
fulfills our individual needs. Dr. Happiness advises us that if we
lead a life that doesnt fit with our core values and doesnt fulfill
us, every facet of our life becomes a burden. So, the less your
current lifestyle fits with your core values, the more frequently
your fight or flight system is active. The important guiding
truth that this doctor offers is that happiness is an essential feature of genuine lasting health. Dr. Happiness shows you how to
create and undertake the deep introspective study and intention
to discover what makes you truly happy.
Listen: Dr. Happiness Exercises
Dr. Movement is my addition to our panel of inner doctors.

Over the course of history, humans have become more and
more sedentary. We no longer have to hunt and gather just
to feed ourselves, and most of us arent working in the fields
growing our own food either. Our jobs and careers require us to
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sit most of the day in front of computer screens, and the daily
demands of our life often keep us from any kind of beneficial
physical movement. Daily movement isnt simply necessary for
keeping a trim figure or decreasing the risk of heart disease. In
fact, its necessary to get nutrients to and through our body, to
move waste out of our bodies and to generate emotional stability and mental clarity. Dr. Movement is there to show you the
way to acquire more life force and how to move it into action so
that you can truly experience and enjoy life.
Listen: Movement is Life
Are You Ready to Consult with Your Doctors?

I cant tell you how many times Ive heard people argue that its
just easier to take a pill and forget about it. But, because pills
dont address the root causes the constant, excessive stressors
that trigger our fight or flight systems they can never give us
the freedom of true health.
When we truly live, we feel so good we forget that we
even have a body. When we truly live, we feel and hear
our Four Doctors speaking to us easily through our
inner-voice. When we feel, communicate and work
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beautifully with our body, we are in the flow and life is

more rewarding for us.
When we dont listen to our body and resort to unnecessary
drugs to avoid the actual cause of our problems, we are no
longer really living. Were just aging, and fast. It should come as
no surprise that the anti-aging business is the latest and greatest
medical boom to come along, with yet another host of drugs,
synthetic hormones, injectable and surgical cut-snip-n-tuck
procedures none of which addresses the stressors that caused
the problem to begin with!
With a little bit of training, you can learn to hear the voices of
your Four Doctors. Each of these inner doctors will help you to
understand the symptoms that youre facing and their causes,
and provide you with the tools and guidance you need to transform these distressing pressures into opportunities for personal
growth and wellbeing.
If you are ready to truly live, to enjoy energy and vitality again,
if you are ready to regain your shape, balance your emotions
and tune up your mental function, Im sure you are ready for
the truly beautiful spiritual experience your Four Doctors offer
you a fulfilling, happy life of wellbeing. Lets get started and
see what prescriptions your Four Doctors are already trying to
give you. Prepare to create the new you!
Chapter 1: Dr Diet
Chapter 1: Dr Diet
Chapter 1: Dr. Diet
Nature is full of examples that show us why modern dietary

recommendations cant be right for the human animal. Were
told, for example, that eating red meat and animal fats clogs
the arteries and brings about heart disease, but Ive yet to hear
of wild, carnivorous animals dying of heart disease the way we
humans do.
While so-called nutritional experts debate over
what is the best diet for humans, they, and their
audience, have become obese, sick and diseased dining
on their suggestions!
The Modern Diet

Because our diet plays such a foundational role in our mental,
emotional and physical wellbeing, lets begin with Dr. Diet.
Dr. Diet says, Get rid of the S.A.D. C.R.A.P.!
The human body has evolved over millions of years, just like
every other living creature on planet earth. Not surprisingly, disease epidemics occur much less frequently among animals living
in the wild (except those that are induced by man through environmental poisoning). One major difference between humans
and the rest of the animal kingdom is that animals dont read
diet books - they eat their natural diet.
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The fact is, weve moved far away from our natural diet and begun to eat what I call the S.A.D. C.R.A.P. diet. So what exactly
is the S.A.D. C.R.A.P. diet? Simply put, it stands for the Standard American Diet, consisting of:
Carbohydrates
Refined foods
Additives
Preservatives
I see in my practice over and over again, even when working
with professional athletes, that people are habitually eating far
too many simplified and processed carbohydrate foods refined
flours and sugars (even if they are gluten-free). Carbohydrates
are foods that dont come from anything that had a set of eye-
Chapter 1: Dr Diet
balls and are primarily plant based. For example, carrots, celery,
apples, oranges, soda pop, breakfast cereals, bread, etc.
Chapter 1: Dr Diet
Closed Organic Cycle
Listen: 4 White Devils Part 1
The 4 White Devils

The devil you
know is always
better than the
devil you dont
know!
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Humans and Organic Food
Chapter 1: Dr Diet
What Are We Becoming
For the purpose of balancing your eyes to no-eyes proportions, all nuts, butters, cheeses, avocado and oils are
considered eyes foods due to their fat content.
Listen: 4 White Devils Part 2
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Chapter 1: Dr Diet
Chapter 1: Dr Diet
Health Consequences of Commercial Farming

& Food Processing Dangers
If you eat a S.A.D. C.R.A.P. diet, you can find yourself running
into a number of common symptoms. They include:
Short-term symptoms
Headaches
Anxiety
Skin problems, such as acne
Get hungry quickly
Tired, but wired
Nervous Energy
Energy Highs and Lows
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Chapter 1: Dr Diet
Emotional distress Long-term symptoms

Depression
Headaches
Neck/shoulder/lower back pain
Weakened Immune system
Constipation
Pimples
Diabetes
Cancer and other life-threatening diseases!
The simple explanation for all of these problems is that we just
arent built to eat the kind of diet that has become typical for
the average American. Its like trying to run your gas-powered
car on diesel fuel. Your car wont run for long, if at all! We need
to rediscover our natural eating habits and this is where Dr.
Diet comes in.
You Are a Rechargeable Bio-Battery!

Lets look at the picture Ive painted so far another way. If you
consider our potential to be healthy, vital and loving as 10 out
of 10 on a scale of 0 to 10, then the healthiest and most loving
people in the world represent our ultimate potential. You can
see this scale of vitality-consciousness potential in Figure 4.
Once your vitality score drops below 7 due to over-exposure to
Chapter 1: Dr Diet
Chapter 1: Dr Diet
any one or more of the common bio-drainers Ive listed in Figure 4, youll soon start to suffer from a number of symptoms,
including fungal infections such as dandruff, jock itch, athletes
foot, vaginal yeast infections and even benign prostate hypertrophy. And, if you continue to allow the bio-drainers to exist in
your life, youll be opening yourself to parasitic infection.
In my clinical practice, as well as that of the thousands of Holistic Lifestyle Coaches Ive trained, weve seen that about 90% of
people have one or more of these infections, any of which will
rapidly lower vitality and over time invite even potentially lifethreatening diseases!
You may find that you have some of the symptoms listed from
level 7 and on the bio-battery in Figure 4. Simply listening to
Dr. Diet can eliminate many of these challenges. So, lets get
better acquainted with your first doctor.
Dont Feed Lions Leaves and Dont Feed Giraffes Steak!

In the wild, if you were to feed the diet of a giraffe to a lion or
vice versa, youd end up with bloated, tired, sick animals. The
fact is that this description fits many people around the world
today. The simple cure for many of our ailments is to eat according to our nature, or as nutrition expert William Wolcott
puts it, according to your Metabolic Type.
Figure 4: Rechargeable Bio-battery
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Metabolic Typing is the term for a diet based upon the concept
that each person has a unique metabolism, and that therefore
the nutrients which are appropriate for one person may be
inappropriate for a second, and detrimental for a third. Your
metabolism is the set of chemical reactions due to the combination of the results of your digestion and elimination systems.
Metabolism is usually divided into two categories: catabolism
(yang) breaks down organic matter, for example through digestion; and anabolism (yin) uses energy to construct components
of cells such as proteins and fats. Your metabolism converts the
raw materials of food to energy so that you can enjoy living. It
determines which foods and drinks are nutritious and which are
empty. The speed of metabolism, your metabolic rate, influences how much food you will require and how easily available
it is. Ive taken this concept and developed a system based on
this understanding called Primal Pattern eating.
How is Primal Pattern Eating Different from Metabolic

Typing and Other Diet Plans?
Today, there are several different systems that look at identifying ones unique metabolism based upon genetics. Some use
questionnaires; others use a combination of questionnaires and
lab tests or at-home physiological challenge tests and markers
to measure blood sugar handling. There are also now a number
of companies that test your genetics to identify genetic mark-
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ers, such as the fat gene. Most often they take the information
from the assessments and imply that you are predisposed to
this, so you must eat that. In most instances, what results is a
diet; a diet that you are supposed to stick to a diet that is right
for you sound familiar?
Having spent many years studying a wide variety of approaches
on every variation of the diet theme you can imagine, I found
that every one of them had one essential Achilles heel or weakness. The people following them dont develop a relationship
with themselves; they dont learn to perceive what their body
NEEDS. Instead, they attempt to follow the prescription
given by their latest, greatest diet expert. Yet, if they are paying big dollars to see me, we already know their prescription
didnt work.
The result of all my research, experimentation with my own eating patterns, and monitoring what worked and did not work
I created the Primal Pattern eating plan. The Primal Pattern
eating plan isnt a diet. There are no restrictions aside from encouraging people not to eat junk pawned off as food. My Primal
Pattern eating plan uses a questionnaire that I developed merely as a means of identifying a logical starting point for choosing
optimal foods and proportions. Most people are already doing
this by trying a diet for a few months, realizing its making feel
different, sometimes better for a while, and inevitably, making
them tired and fat after a few months. Then they jump to the
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next fad and go through the same process again and again
and again
Primal Pattern eating simply means determining the
right eating plan for you! Not whats right for your
brother, sister, mother, and certainly not eating the way
some well-paid athlete tells you to eat.
What Ive discovered is that if people simply develop a relationship with their body they will have access to a great storehouse
of innate biological wisdom inherent in their very cells. By
becoming aware of the bodys communication and allowing it
to guide you from meal to meal, you would also discover that
you may eat an Atkins type breakfast, a South Beach or raw
foodists lunch, and a vegan dinner, or any combination thereof.
Awareness coupled with availability, flexibility and food variety
are essentially the basis of Primal Pattern eating.
Once you understand how internal stressors (such as menstrual
cycles or emotional stress) and external stressors such as weather,
exercise, or rushing to meet a deadline influence your bodys
needs for plant or animal based nutrients, you are a Primal Pattern eater. As a Primal Pattern eater, you dont need to follow
diets or prescriptions, rather you honor your bodys requirements from mealtomeal. Its really that simple and is highly
effective. Ill explain a little more about what Primal Pattern
eating is and how Dr. Diet can give you some essential tips to
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get you started. This way, youll never need another diet again!
Dr. Diet knows that as a science, looking at genetics can become very complex but he wants you to know that the basic
concepts are beautifully effectual at a fundamental level. The
ratio of foods we need to eat is based primarily on our genetics.
Our racial and ethnic backgrounds, as well as the regions from
which our root races emerged have heavily influence our genetics.
For example, the Inuit live primarily in Polar Regions where it
is very cold. So cold, in fact, that very little plant-life grows for
much of the year. As a result, an Inuit diet is primarily a Polar
type, about 90% eyes foods and only about 10% no-eyes foods.
Thats probably not a diet that modern nutritionists would recommend to anyone, yet Inuit that eat according to their traditional diets are very healthy and relatively disease free.
If we now look to a warmer region of the world, such as the
Australian outback, we find inland Aboriginals who eat a diet
literally the inverse of the Inuit. These Aborigines eat about
90% no-eyes or plant foods and only about 10% eyes or animal
foods and so I would consider them Equator types. This ratio
of no-eyes to eyes has been with them for thousands of years
because big game or fish are simply not available to them.
So we can see that different peoples evolved to be healthy by
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eating radically different foods. Both of the populations Ive explained, when left to their own instincts with the variety of food
(no diet books or diet experts) found in their local environments are extremely healthy people. Where you need awareness
is to discover your own genetic inheritance so that you can meet
the specific dietary demands of your body.
Weston A. Price, who has been called the Charles Darwin of
nutrition, was a dentist and nutritional scientist who traveled
the globe in the 1930s and early 1940s studying the diets of
native people. He found that not only were the indigenous peoples extremely healthy in general when living according to their
ancestral eating habits, some tribes didnt even have the word
cancer in their languages yet! He also revealed conclusively in
his book Nutrition and Physical Degeneration that wherever
tribal societies gained access to processed foods such as white
flour and white table sugar, their health rapidly diminished and
disease soon followed.
As Dr. Price researched dietary patterns of eating, he discovered
over and over again that it was availability more than any other
factor that dictated how much meat any tribe ate. Interestingly,
Dr. Price also noticed that in general, vegetarian tribes were
less healthy. What is interesting to note here is that whenever
he found a tribe who only ate plant based foods and a few
miles away another tribe who included meat in their diet, the
healthier tribe was the once that included meat in their diet. In
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short, each of us has genetic requirements for a given amount of

plant and animal food that are based on what our ancestry programmed into our genes in response to the selective pressures of
nature that is the availability and variety of food sources.
Today, many of us are of mixed racial heritage, which, combined with other factors such as excessive stress and illness, can
alter our optimal ratio of plant to animal foods. This is why its
so important to listen to the guidance that Dr. Diet gives you
about Primal Pattern eating.
Determining Your Basic Primal Pattern Eating Plan

Dr. Diet knows that the world is divided into two basic seasonal
influences on our genes and therefore our food choices: winter
and summer. The Equatorial Region of the world is very warm
and summer-like, even through the winter. In such summer-like
regions of the world, plant foods are not limited due to seasonal
changes because the ground rarely or never freezes.
As one travels toward either pole of the earth, the winters get
progressively colder and longer. In any region in which the
ground freezes, there is a more significant influence of seasons
and with that comes seasonal availability and variety of no-eyes
or plant foods. The longer the winter period in any region, the
more essential animal foods become to survival. After all, refrigeration as you know it wasnt even invented until around the
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time of the Second World War, so for most of human history,

our cold weather ancestors couldnt get fresh vegetables except
during the growing season. If tribes from winter-like regions of
the world didnt live a nomadic lifestyle, following animals to
eat (availability and variety), they would simply have perished
and the remains of their gene pool would be found only in fossils.
During his studies, Dr. Price discovered that, with few exceptions, most of the aboriginal tribes didnt migrate far from their
birthplace and found means to sustain themselves on what was
available. They didnt have modern transportation so short trips
for us by car could be quite a journey for them. Based on Dr.
Prices observations and our knowledge of the global environment, we can describe three main Primal Pattern types:
Polar Types: People whose gene pool emanated primarily from
regions of the earth in which the ground froze during the winter
and therefore had to sustain themselves on animal foods or eyes
foods. These people typically eat a diet of greater than 60%
animal foods and the rest on plant or no-eyes foods. Typically
for natives in this area of the world, no-eyes foods (including
nuts and seeds, root vegetables, berries and fruits) are eaten only
when they are available.
Equator Types: Those people from the equatorial regions of the
planet typically ate diets of greater than 60% plant foods (vari-
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ety) and ate eyes foods depending on their availability. Think of

a region like Hawaii where there is plenty of warmth and water
year-round and access to a variety of vegetables and fruits food
selection would seldom be limited. These regions of the planet
often lack large game animal, but because these tropical areas
often provide access to a great deal of water, available eyes foods
for natives in these regions frequently consist largely of varieties
of fish and shellfish.
Variable Types: The previous two Primal Pattern eaters are
drawn from the more extreme poles of temperature. But the
earth cant be divided into purely winter/summer zones. There
are transitional regions between the warm and cold regions.
These areas around the planet have less harsh winters and have
greater availability and variety of animal foods and plant foods.
People in these regions typically do well on a variable diet of
about half plant foods and half animal foods.
Today, we have so much intercultural marriage and childrearing
that it isnt at all unlikely to have someone with North American Native American (Polar Type) blood from one parent, and
Polynesian and/or inland indigenous native blood (Equator
Type) from the other parent. The result can be any one of the
Primal Pattern eating types because as you know, some children
take on traits more predominantly of one parent or the other
and those traits vary. For example, you may have your mothers
eyes and your dads hunger for big juicy steaks. That is why I
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said that awareness is essential when following a Primal Pattern

eating plan.
Where Do I Start?
I suggest that you begin by completing my simple, 14 question
Primal Pattern Eating Plan Questionnaire (available at www.
PPSsuccess.com) to determine what is optimal for you. Once
you have the results, you can consult with Dr. Diet to refine
your eating habits even further by taking a moment to look at
Figure 5 (please leave the pop-up diagram open, since youll
need to look at it through this next section).
Lets say, for example, that youve taken our questionnaire and
determined that you are a Polar type. This means, in general,
that each meal you eat should be divided up into portions of
45% protein, 35% carbs and 20% oils.
However, the Primal Pattern eating plan recognizes that your
bodys nutritional needs can vary from one day to the next, and
even meal to meal. So lets take a closer look at your nutrient/
energy requirements.
Starting first at the top of the diagram, you will see that there
are three gauges that track factors such as weather, activity/stress
levels, and menstrual cycles that may influence your eyes to noFigure 5: Nutrient Energy Requirements
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eyes food ratio from day to day. Each of these gauges will push
you to the left or to the right of the diagram depending upon
the weather, your stress level or the duration of your menstrual
cycle.
For example, if youre in cold weather, the topmost gauge will
push you to the right of the diagram towards the Polar type,
calling for an increase in the ratio of proteins that you usually
eat. On the other hand, if youre experiencing warmer weather,
youll most likely be moved to the left towards the Equator
type, indicating an increase in the ratio of carbohydrates.
Clinically, I find that the stressors listed above can affect your
animal to plant food ratio as much as one serving in either
direction, depending on the intensity and duration of the stress.
In short, this means that:
There is no such thing as a fixed diet for anyone because
nobody ever is the same person day to day, nor are the
environments and circumstances that influence our food
needs the same day to day (and there goes about 90% of
the diet books right there)!
The main goal of the diagram displayed in Figure 4 is to help
you raise your level of awareness and learn to hear what your
body is telling you about its Primal Pattern needs on any given
day in order get the foods that best meet those requirements.
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Once youve used the chart for a while, I think youll find that
you become sensitive enough to your bodys language that you
just wont need it anymore.
Now lets take a look at how to portion out proteins and carbohydrates for each of the Primal Pattern types.
Polar Type: Begin with two palm-sized portions of animal
foods for each palm sized portion of vegetables. As a Polar Type,
youll tend to do better with the darker, fattier cuts of meat and
fish. You may also need to snack more than the other types and
you may sleep better if you eat closer to bedtime or snack on
fattier foods before bed. This will help you to maintain the right
blood sugar levels throughout the night.
Equator Type: Two palm-sized portions of plant foods for each
one portion of animal food. As an Equator Type, youll tend to
do better with lower fat meats and fish varieties as well as low
fat dairy products. Occasionally, Equator Types dont feel well
eating a typical breakfast so you may only need to eat enough to
assure that youre not running on empty. Still, the ratio of eyes
to no-eyes should stay ideal for an Equator Type regardless of
the size of their breakfast.
Variable Type: Eat one palm-sized portion of animal foods
for each palm-sized portion of plant foods. As a Variable Type,
youre going to have the greatest challenge when it comes to fine
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tuning your diet because your needs will typically vary more
than the other types throughout the day and throughout the
year. The best strategy is to read the suggestions for both the
Polar and Equator types and learn to listen to what your body
is telling you in response to what you consume. Because your
needs vary, its very important for you to not to follow fad diets
because their cookie-cutter recommendations most likely wont
be sensitive to your bodys changing dietary requirements and
its needs for variety.
How Do I Know if Ive Got it Right?

Look now at the box labeled, 3-D Body Energetics in Figure 5
and youll see a list of body systems that are essential to supporting your life.
When your food ratio is correct and you are
eating a variety of high quality, organic, whole-foods
instead of C.R.A.P., not only does your diet result in
efficient energy production for the body, it assures that
you have enough energy to run your key biological
survival systems.
In other words, aside from being able to last comfortably for
three to four hours between meals without cravings, you can
tell that your eyes to no-eyes ratio is correct because you wont
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experience short-term negative symptoms such as:

Hunger pangs
Food cravings
Headaches or nervous twitches (typically in the eyes, arms
or legs)
Energy and mood highs and lows
Chronic problems with colds and nagging illnesses
Shifts in body temperature and metabolism
Mental fogginess
Lowered sex drive
Cold hands and feet
Poor digestion including constipation or loose bowel
movements
Now, looking to the right side of Figure 5, you can see that
Cholesterol is the source molecule for most of your sex, growth,
repair/immune and stress hormones. In my clinical experience,
the most common mistake Dr. Diet has to correct is not eating enough quality, organic, free-range animal foods, which are
the most bio-available sources of cholesterol. Cholesterol, while
thought of as the bad guy, simply isnt so bad.
The fact of the matter is that the more you are under chronic
physical, emotional, mental or spiritual stress, the more stress
hormones your body produces. As this happens, your body
requires more cholesterol to cope with the increased hormones.
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Its a fact that if your diet isnt providing the necessary cholesterol, your body simply manufactures it! Furthermore, why does
your body manufacture both cholesterol and saturated fats (the
so-called bad fats) but not the unsaturated fats? Did Mother
Nature screw up? I dont think so!
A blood test revealing high total cholesterol or high

LDL cholesterol should be seen as a finger pointing toward diet and lifestyle factors that are stressing the body
and need attention.
The reason why it produces these fats is because they are an essential component of most cell membranes in your body. For a
more in-depth study of this subject, read The Skinny on Fats, by
Mary Enig and Sally Fallon.
To treat cholesterol itself as the bad guy is to mistake the finger

pointing toward the deficient diet and lifestyle factors responsible for the stress as the culprit. As the old saying goes, dont
kill the messenger!
The stress hormone cortisol is a critical hormone (Schwarzbein,

1999), along with adrenaline and insulin. Cortisol is a critical
hormone because, quite simply, in times of emergency cortisol
is responsible for creating clots to stop you from bleeding to
death, elevating your heart rate and blood pressure, and increasing alertness.
Why Organic Matters
To the degree that your body-mind believes it is under stress, it

manufactures and uses more and more cholesterol to make cortisol. During times of stress, cortisol production will trump the
production of other hormones such as sex, growth and immune
hormones in order to keep you alive. So if youre under high
stress, animal fats become very important. They help your body
build the cortisol it needs and minimizes the bodys need to
divert all of its resources away from your secondary hormones
in order to manufacture the cholesterol it needs.
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Eating organic animal foods is especially important because

animal fat will store any toxins introduced into the animal (including you) for long periods of time as a means of protecting
the body. Unfortunately for both the animal and the consumer,
commercially farmed animals are often carelessly fed such things
as sawdust, cement powder, engine oil, industrial waste, plastic
chips, and poor quality grains that are rejected by humans as
foods because they contain high levels of fungal infection! Most
Genetically Modified (GM) grains today feed to commercially
raised animals too. So you really are getting a double whammy!
The toxins from this sort of feed are stored in the animals fat
and so passed on to you, the consumer. The consumption of
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commercial animal foods and plant foods significantly increases

your bodys burden, creating more and more stress and requiring the production of more and more cholesterol. Combine this
with the low-fat diet recommended by most nutritionists, and
youll find your sex drive is disappearing before your very eyes.
Your body is trying desperately to keep you alive and reproduction is the last thing Mother Nature wants sick animals, or
humans to attempt! Think about it, to handle the situation any
other way would halt evolution in its tracks. This is what weve
been doing with so-called conventional medical-nutritional
wisdom for the past 100 years!
Water is Life
Perhaps the most important advice that your Dr. Diet has to
offer you concerns water. At the most basic level, water serves
two important functions: hydration and cleansing. But, water is
also an essential component for many of your bodys chemical
reactions too. For this reason, its crucial to keep yourself well
hydrated with quality water.
Listen: Water Drinking Tips
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Second, as I described above, most of us are exposed to a number of toxins and pollutants through the foods we eat, the water
we drink and the air we breathe. Commercially farmed produce
and animals are laden with poisonous herbicides, pesticides,
fungicides and rodenticides. Water serves as your primary cleaning agent, flushing these toxins out of the body. As my friend
and associate Robert Rakowski, D.C., puts it, the best solution
for pollution is dilution.
To stay healthy, Dr. Diet suggests drinking half your
body weight in ounces of quality filtered, chlorine-free
water daily. (For those of you using the metric system,
multiply your body weight by .033 for liters/day water
consumption).
Following the simple suggestions your first doctor has made will
elevate your vitality immediately. You will enjoy life more and
have added energy to make even more of the simple, effective
changes proposed in this book and its supporting resources!
However, as long as youre still feeling like you dont have the
energy to initiate more changes to your lifestyle, I recommend
you take the time to go back and get better acquainted with Dr.
Diet before moving on. You will get more from the other doctors once you have started following Dr. Diets advice!
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Natural Rhythms
Once youve learned to work with Dr. Diet, your consultation
with Dr. Quiet begins with your sleep habits. Sleep is the most
vital contribution that Dr. Quiet will make to your physical
health and wellbeing. The average American, whos probably a
safe gauge for people in the rest of the industrialized nations,
only sleeps about seven hours a night. This is roughly ninety
minutes less sleep every night than people were getting one
hundred years ago (Smolensky and Lamberg, p. 69).
As you can imagine, your body, which developed its natural
rhythms well before humans even started using fire, easily becomes terribly disrupted by so little sleep. In fact, evolution has
29
designed our bodies to follow a number of natural rhythms. The

movements of the sun, the moon and the earth literally govern
all of our hormonal rhythms. Our relationship to the sun, for
example, directs the seasonal influences on our bodies. At different times of the year, the length of the day is different and this
fact has shaped our behavior for most of human history.
In winter for example, it is normal to go to bed earlier and get
more sleep. Its cold too, which encourages us to stay in bed in
the morning. In summer, it is warmer and the days are longer
so we tend to be more energetic. More daylight also lends itself
naturally to longer workdays or play days. The spring season
gives us a nice slow transition into the more energy expressive
summer season, while fall gives us a nice, gentle transition into
the more restful winter season.
Early to Bed, Early to Rise

It is the rising of the sun that triggers the hormones that wake
us in the morning and the setting of the sun that triggers the
hormones that enact rest and repair during the night. You can
see this cycling of hormones in the sun/moon cycles in Figure
6, where the black line tracks the rise and fall of activating/stress
hormones and the white line tracks the rise and fall of rest/recovery hormones.
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If you dont get to bed by 10:00 P.M., youll start cutting into
your natural bodily repair cycles.
likely. Ive consulted with many athletes experiencing this very

problem over the years.
As you can see looking at the diagram, your physical repair cycle
runs from 10:00 P.M. until 2:00 A.M., repairing your muscles,
bones, joints and organs. After 2:00 A.M., your psychogenic
repair cycle begins, attending to the nervous and hormonal
systems.
When you stay up past 2:00 A.M., be it partying, working the

night shift or getting up to care for infants, youll start displaying nervous system fatigue. This often shows up as headaches,
foggy thinking and muscle twitching in the face and around
one or both eyes. Additionally, anyone that misses the optimal
sleep cycle, even if they sleep later into the morning, will not
get the same degree of restoration as if they had gone to bed by
10:00 P.M. because the repair cycles are driven by solar, lunar
and terrestrial forces, which really dont care about what shift
If you are physically active, especially if youre an athlete, missing out on rest is particularly damaging. You end up missing
out on needed physical repair time and injury becomes far more
Figure 6: Sun Moon Cycles
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you work or late night TV! When this continues, even for a
few days, this is when the stimulant effects of the caffeine/sugar
cycle can further impact your nervous and hormonal systems,
and instead of reducing your stress, will increase it.
recently in our evolutionary history. They trick your brain into

thinking that the sun is coming up at midnight and your body
into releasing stress hormones to prepare you for another days
work! That really disrupts sleep patterns.
Taking care to listen to Dr. Quiet becomes even more critical

once we accept that the natural connection between the rising and setting of the sun and our sleep cycle is so easily disrupted. Light is one of the most important external factors that
can affect sleep. Today, we are quite literally bombarded with
electromagnetic pollution and overly stimulated by artificial
light sources, such as lamps, TVs, digital alarm clocks and any
number of light (and electromagnetic) emitting appliances that
may be near us when we sleep. The electromagnetic pollution
from electrical devices keeps a lot of people from sleeping well.
This is crucial to understand because our bodies are particularly
sensitive to all types of light exposure, which can dramatically
influence the balance of our sleep-wake system.
These effects begin to stack up on one another as lack of sleep is

interpreted as a very significant stress input by your body. This
triggers further production of stress hormones. These hormones
further disrupt your sleep duration and quality, blocking your
ability to regenerate your bodily tissues and systems.
Light sources can trigger the awakening/stress hormones, making sleep difficult. This means not only a loss of sleep, but that
the quality of your sleep diminishes. Exposure to light in the
middle of the night can have more unpredictable effects, but
can certainly be enough to cause our internal clock to be reset,
and may make it difficult to return to sleep. Typical electrical
lighting is very stimulating to the part of the brain that is both
light and time sensitive. Remember, electric lights appeared very
31
Quite by accident one day, I noticed that one of my male

patients accidentally filled out the female hormonal assessment
questionnaires. Oddly enough, he had all the signs and symptoms of significant female hormonal stress, complete with mood
and energy swings, changes in how his body felt at given times
of the month, etc. This information was so incredibly powerful
that I began asking other men to complete the female section
of my health appraisal questionnaires. Lo and behold, I found
that many of my male clients displayed hormonal imbalances
commonly thought to be reserved for females were actually
correlated to their sleep and diet logs. Their hormonal changes
reflected the accumulation of stress from a lack of good quality
sleep resulting from stress and more stress. Dr. Quiets response
is simple, normalize your sleep-wake cycles and get more sleep!
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Often times, Dr. Quiets solution to the symptoms of excessive

stress is waiting right there under the surface to be discovered.
For example, Ive had a number of cases where doctors or therapists referred people to me because they werent sure what was
wrong with their patient, or what to do. In many of these cases,
during my background investigation, I discovered that when the
patient was last on vacation, particularly when they went camping, most, if not all of their symptoms completely disappeared!
If you simply follow the advice of Dr. Quiet and get to bed
by 10:00 P.M. and sleep for a good eight hours each night, I
think youll be pleasantly surprised at how much better you feel
overall and how much less stress you feel. You will also probably notice right away that you dont crave so much sugar and
caffeine, both of which exacerbate most any and all ailments of
the human body!
Individuals who travel across time zones or work the night shift
typically have two symptoms. One is insomnia when they are
trying to sleep outside of their internal phase, and the other is
excessive sleepiness during the time when their internal clock
says that they should be asleep. The disruption to the hormonal
system caused by broken sleeping patterns can be quite profound. I know this first hand and It can be tricky maintaining
regular sleep patterns, especially if you have to do a lot of jet
travel like I do each year.
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Some of the additional stress brought on by moving through

time zones so often can be managed by taking greater care to
follow the advice from your other three doctors. The best advice
from Dr. Quiet in this case is to begin adjusting to the time
zone of your destination slowly over at least a one-week time
period prior to leaving. For example, if I am flying to New York
from L.A., I can begin getting up a little earlier each day until
the point at which Im actually living on, or close to NYs time
schedule prior to flying there. This makes the adjustment much
less stressful.
The more well managed you are the more energy and vitality you will build, which makes you more robust and resilient
to illness. I know its possible to do this and stay healthy on
the road because Ive been making it around the world twice a
year every year since 1995 and Ive not missed a day of work to
illness. Im sure it is because I consult regularly with my Four
Doctors.
Dr. Quiets Nemisis - The Caffeine/Sugar Cycle

When we dont get enough sleep, we are unable to repair the
body and the nervous system becomes fragile. Our brains get
tired too because thinking during the waking state is highly
consumptive.
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The brain uses a lot of energy when its working. Staying awake too much is a bit like leaving all of the lights
on and the appliances running in your house 24 hours
a day. Youre going to run your energy bill up really
quickly.
When youre awake, that means all of your bodys systems are
left on. In short order, youre going to create an energy deficit.
Once this happens, even when you do sleep, youll wake up
tired with all of your days goals still in front of you. The common way that most people combat this sort of fatigue is to eat
more sugar and drink more caffeine for quick energy. This starts
a dangerous downward spiral that may look familiar to you:
1. You wake up tired but youve got a lot to do. You need a
kick to get going.
2. You increase your intake of sugar, coffee, tea and/or
refined carbohydrates such as boxed breakfast cereals,
breads, jams or jellies.
3. You jump in your car and run off, but soon you start feeling hungry. Youre busy and theres nothing substantial
you can eat in the middle of it all so another coffee will
do. If theres something quick a vending machine snack
maybe or another piece of fruit; thats easy, you can eat
it on the go. Maybe you reach for one of those so-called
sports bars, which are simply commercially, manufactured
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4.
5.
6.
7.
8.
C.R.A.P. usually marketed with photos of what I call, fit

sick people on them!
Your blood sugar is now surging up with each addition of
coffee and refined carbs.
As your blood sugar rises and the caffeine kicks in, stress
hormones are released in response to over stimulation of
the fight or flight response. This triggers a series of chemical steps that result in glycogen, a form of sugar stored in
your liver being converted to glucose (another form of
sugar) to aid in the rapid get-away from the lion or tiger
that your organs are sure must be chasing you.
Now you are literally swimming in sugar so insulin must
be released to break it all down before it damages your
nerve cells and other tissues. Soon, the insulin does its job,
which you experience at some point as feeling tired, wired
and hungry.
The drop in energy and increase in hunger usually begins
the process all over again.
Often times, the cycle is capped off by a cup of coffee after
dinner. You go to bed exhausted, but as a result of the
caffeine and stress hormones it produces, you cant get a
restful nights sleep.
Listen: Less Caffeine Tips
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The short-term consequences of this cycle will generally affect

your energy level and your ability to concentrate, but there
are more dangerous and long-term consequences as well. As
the body stores the excess sugars and your adrenal glands get
overworked from producing so many stress hormones, your
pancreas fatigues from producing insulin and the normal ratio
between cortisol, and of course the immune regulating and sex
hormones becomes progressively disrupted. The outward signs
of this begin to manifest as:
An accumulation of fat around the belly button that spreads
out from there
Mood swings
Low energy
Pains in the neck, shoulders, lower back
Weakened immune system often evidenced by frequent
colds and minor illnesses
Trouble recovering from injuries or an increase of injuries
In addition to the sugar/caffeine cycle, another common reason
people dont have adequate time with Dr. Quiet is because they
are eating incorrectly for their Primal Pattern type, as Ive discussed in the previous chapter. The most common mistake that
people make which disrupts their sleep patterns is eating too
much no-eyes food with dinner, or not calculating sweetened
drinks or desserts into their ratio of no-eyes to eyes foods.
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If youre a Polar type, this is particularly problematic because

you are extremely sensitive to sugars of all types. When you go
to bed without enough fat and protein to maintain your blood
sugar through the night, the body must release the stress hormone cortisol to elevate your blood sugar, as described above.
Because cortisol is also an awakening hormone, youll find
yourself waking up, typically between 1:00 A.M. 3:00 A.M.
If you are hungry and you grab a snack, how easily you are able
to return to sleep will depend on what youve eaten. If you eat
something with adequate fat and protein, youve got a much
better chance. Unfortunately, most people resort to dessert-like
foods, after all, whos watching? This usually triggers a spike in
energy caused by the refined carbs, making it even more difficult to sleep. Then, when it is time to get up, youll feel tired,
which will compound your stress response as you face of all that
the day holds.
If this cycle goes on long enough, your hormonal system
will become over taxed and that opens the door to getting fungal and parasitic infections!
You can tell when your body is beyond exhausted and needs to
take Dr. Quiet much more seriously because youll start waking
up in the middle of the night sweating. This occurs because of
the elevated stress hormone levels, which excite your metabolism and make your body think that its sunrise and time to get
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out and do some hunting and gathering. The problem is, once
you wake up its very difficult to return to sleep, and if you do
the quality of sleep is poor.
more time studying the fine tuning chapter in my book, How

To Eat, Move and Be Healthy! The good news is that at least you
know its nothing hard to reverse.
This very scenario, by the way, is one of the fastest ways for
mens sexual performance to diminish, which is why so many
young men now carry Viagra around with them. In females,
this process diminishes their interest in sex and makes it harder
and harder for them to reach orgasm. If thats not enough, this
same process makes your skin look as though its aging rapidly
and, as Ive said, accumulating fat around the middle is common. Soon enough, your thyroid gland must slow your metabolism in an attempt to save your life, literally, so now your body
temperature starts dropping, your mood becomes unreliable
and often you feel apathetic and lethargic, and, fat now accumulates around the hips and back of the arms, and in time, the
face and the chest too. This problem is much more common in
females because their hormonal system is much more delicate
than men.
These are the first examples of how Dr. Diet and Dr. Quiet
frequently have to work together. The foods you eat drastically
affect your ability to rest and recover from your day. The caffeine/sugar cycle also illustrates the importance of becoming
well acquainted with Dr. Diet before you move on to work with
Dr. Quiet.
If any or all of this sounds familiar to you, try eating a high

protein, high fat snack close to bedtime. A good test for a Polar
type is a nice portion of fatty beef or some lamb. For an Equator or Variable type, a can of tuna with as much avocado as you
can comfortably eat with it will often do nicely. Many of you
will get the best sleep youve had in ages and what this tells you
is to get more serious about what Dr. Diet has to say and spend
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Tips for Getting to Sleep at Night

Many of my athletes and patients complain that they cant get
to sleep at night. Here are some tips you can use to help get to
bed by 10:00 P.M. so you dont miss your bodys natural repair
cycles:
1. Get up with the sun. I recommend rising at sunrise or
around 6:00 A.M. in the beginning because that way you
will naturally be fatigued by the time 10:00 P.M. rolls
around and its bedtime. Early rising is better for the body
than late-night activity if you need to get more work or
studies done. Ive found that to be true over and over
again in my own life and have had many patients suffering
the effects of staying up to late trying to get work done
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2. Remember to eat right for your Primal Pattern Type, as I

have suggested above!
3. Dim the lights in the house about two hours before bedtime. If possible, use natural bees wax candles. The intention is to reduce the amount of artificial light and electromagnetic exposure before bed.
4. Try using some natural botanical essential oils. Oil of Lavender is great in bath water or mixed with some cream and
massaged into the front of the neck, stomach, along the
spine and in the groin region as well as on the feet. Mountain Rose Herbs offers botanical organic essential oils,
and they have a special blend called Sleep Ease Oil, which
when rubbed on the souls of the feet before bedtime works
well for aiding your sleep. You can also order pure oils
from Young Living Essential oils (see resources page).
5. If you can tolerate milk, warm milk helps release the
neurotransmitter tryptophan, which often makes people
drowsy. Adding a small pinch of ground turmeric, a pinch
of ground black pepper, a cinnamon stick, or a few pinches of ginger to reduce the heaviness of the milk and reduce
any mucous causing side effect. (Youll know if you cannot
digest dairy products well or are lactose intolerant if you
suffer from bloating, abdominal cramps, nausea, gas and
diarrhea within 30 minutes of eating a dairy product. You
may also wake up with a stuffy nose and excess sleep in
your eyes after eating dairy as well.)
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6. Try unplugging alarm clocks, radios or any other electrical

devices in your room before bed.
7. Make sure the windows are well covered. Even the smallest
amount of light can wake some people up. This is one of
the most common causes of premature awakening. Streetlights, flashes of light from cars driving by can all disrupt
your ability to sleep deeply.
8. Leave your window partially open at night so that you can
keep fresh air in the room and dont let the room get too
warm either. People typically sleep best when there is fresh
air in the room and its about 60-65 degrees. If its too
warm, you will sweat and feel stuffy and thats a form of
stress to the body.
9. There are some excellent music selections that will help
you sleep these days too. I find nature sounds helpful.
Most music stores have a section of music to help people
relax and sleep. Keep the volume low enough that its not
disruptive. In my experience, the right music can work
like a charm!
10. Shower or bathe before bed. If you dont have a wholehouse water filtration system, purchase a shower or a bath
filter to remove chlorine. Going to bed clean and fresh has
a relaxing effect. Be sure NOT to put ANY mass-market,
non-organic commercial scents, oils or hygiene products
on your body at night. Most of these products are loaded
with toxins that elevate stress hormones. Whether are
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already sleep challenged, I recommend that you stop using

commercial body care products. It can make a huge difference!
Dr. Quiets Three Types of Rest

Dr. Quiet is ones chief physician in charge of rest, whether it is
sleep or just quiet time. Rest essentially determines how much
you can do or accomplish. We all need quiet time in addition
to sleep, because our body-mind requires quiet time during the
day to repair and re-energize itself.
Today, there is a lack of quiet time in most of our lives. Imagine
going to Times Square in New York and getting a hotel room
near the street. All night long youll hear the garbage trucks,
the sirens, and people coming out of bars drunk, yelling and
screaming at each other. You wont get any quiet time, let alone
quality sleep, and every day youll find yourself becoming more
and more tired.
Although sleep is the most important province of Dr. Quiet,
there are other forms of rest that are valuable as well. Each
of these contributes to your general recovery so that you are
recharged. They are:
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1. Total Rest
2. Active Rest
3. Passive Rest
Weve really already discussed total rest in some depth, with
deep sleep as the main example of that kind of rest. Total rest
can also include taking a day completely off from work and any
other stresses. However you get it, total rest is the very foundation of the recovery and repair cycles, as Ive described earlier.
Active rest is essentially a reduction in workload. If youre taking
an active rest, youre still working and completing your goals,
whatever they may be. The point is that youre not working
at them as intensely. While active rest may sound as though it
can slow you down, in truth it can make you more efficient.
By decreasing the burden youre facing you give your mind the
chance to re-energize itself, so that when youre back at 100%
of your workload, youre re-focused and thinking more clearly.
If youre finding that youre struggling at work, but cant afford
to take time off, active rest could be your best bet to completing
your work projects more efficiently.
Active rest at your work could be as simple as setting fewer goals
for yourself during the day, or setting goals that dont require
as much effort. Your day of active rest might be to catch up on
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some filing or reorganization that you needed done in your office, or you might only set two goals for yourself to achieve during the day rather than three. In either case youre still getting
your work done, youve simply reduced your workload.
If you are an athlete, active rest days are days when the intensity
of your training is typically about 60% of your high-intensity
training days or current personal best performance. Active rest
days are excellent days to work on the technical aspects of your
training as well.
Passive rest is a short-term break from the work tasks or projects youre currently involved in. Passive rest should completely
divert your mind from the work youve been involved in. In
doing so, it creates the space for your mind to re-energize and
re-focus. Even a short, 10-minute break of this kind can reduce
the amount of stress you feel. There are all sorts of ways to get
passive rest, including:
Listening to music
A short, quiet walk
Reading
Meditation
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Listen: Relaxing Sounds
If none of those techniques appeal to you, there are many other

ways to give your mind the rest it needs. Just remember that
whatever kind of rest-break you decide on, it should take your
mind completely away from what youve been working on.
Again, if youre an athlete, passive rest includes playing at a
completely different activity. For example, when I was a boxing
coach, I would have my athletes swim on passive rest days. This
was very rejuvenating for their bodies and aided in both their
recovery and performance.
Listen: Relaxation, Rest and Repair
Why bring up these different kinds of rest now?
Chapter 2: Dr Quiet
The primary reason is one of Dr. Quiets most important prescriptions: Work hard ~ Rest hard!
If you take your work seriously and you want to succeed, you
must take your rest just as seriously, since your rest allows you
to operate at your best. Dr. Quiet recommends that you plan
your rest, just as you would plan any other appointment. Your
body will thank you for it and youll work more efficiently than
ever.
Learning to listen to Dr. Quiet and Dr. Diet can go a long way
towards your reaching wellness, but sometimes our lifestyle
choices contribute to our aches and pains in ways that our first
two doctors cant resolve alone. This is where its important to
look to Dr. Happiness for counsel.
Chapter 3: Dr. Happiness
Even when you are an expert at working with Dr.s Diet and
Quiet, there are still areas of your life that can overburden you
with stress. Your diet may be perfectly tuned for your body and
you may be getting eight hours of deep sleep every night, but
if you are in an unhealthy relationship, or you hate your job,
chances are your fight or flight reaction is still going to be activated far more often than is healthy for you.
The bottom line, if you arent happy with your life you
are going to be overly stressed.
Remember, your body doesnt make distinctions between
physical, mental, emotional or spiritual stress. The crunch of a
deadline for a project you really dislike and running from a bear
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Chapter 3: Dr happiness
while youre hiking will have the same effect on your body, triggering your fight or flight systems in exactly the same way at the
physiological level of reality.
This is why learning to accept the advice of Dr. Happiness is so
critical for your overall health and wellbeing. Dr. Happiness is
the member of your inner physicians best suited to helping you
determine what choices are best made and why, while supporting you with the alignment of your goals. Dr. Happiness will
help you to track down and identify those parts of your stressful
relationships, career and lifestyle that are causing you all sorts of
nagging aches, pains and illnesses.
Your Values - Your Health

Why is it that our careers and life choices so often fail to bring
us happiness? The answer lies in our values.
Each of us has a core set of values, even if we arent able to articulate them very clearly. These core values represent the needs
that must be met in order for us to live a fulfilling life they define the way we want to live our lives. Our values tell us about
the sorts of people and organizations we want to have relationships with, the way we want to be treated by those around us,
and the human characteristics we most want to emulate in our
lives. They also shape the goals we set for ourselves.
40
Values define everything that matters in our lives.

Its only when ones lifestyle is in alignment with ones values
that we are truly happy. When we dont live by our values, the
stressors we encounter become genuinely distressing; this is
precisely when they trigger our fight or flight system.
If you value the environment, for example, and the company
you work for frequently ignores environmental concerns in
order to further their bottom line, you might probably find it
extremely stressful to work for that company. If you value integrity, honesty and fairness, and your company takes advantage of
its employees and customers, you probably find working there
distressing. The more ways in which your work violates your
values, the more stressful your job becomes. The same is true in
any of our personal and spiritual relationships.
Our values imbue our choices with meaning and give us the
ability to cope with the challenges we face. When we run into
challenges in our lives, we can face them squarely if there is a
good reason to endure them.
Imagine being in a relationship in which youre constantly arguing with your partner. If that relationship doesnt meet with
your values for example, your partner doesnt particularly care
about finances, honesty and equality in the same way you do
then why are you involved? What meaning or purpose does the
Puzzle
Head
Listen: Puzzle Head
Watch Core Values
To watch this video, please open the e-book using Acrobat Reader
relationship serve? In general, the anger and resentment youre

enduring with your partner is going to be much worse for your
wellbeing because the relationship itself doesnt share mutual
values. The experience can be valuable if it helps you to better
understand whats truly important to you, but if youre enduring pain without reason, your stress will just become more and
more distressing.
The Symptoms of an Unhappy Life

When you arent living in accordance with your core values, the
challenges you face are potentially harmful physically, emotionally, mentally and spiritually. As long as you continue to live
this way your survival systems are going to be active, and as you
now know, long-term activation of fight or flight is the source
of much of the aches, pains and illnesses we humans suffer.
Listen: Sacrifice 1
Paul speaking at one of his live seminars
41
You can often tell when people arent living according to their
values because theyll suffer from some combination of:
Fatigue
Mood swings
Depression
Pimples
Nervousness
Poor sleep
Upset stomach
Diarrhea
Neck/shoulder pains
Headaches
Poor concentration
Each of these can be traced back to the chronic activation of
our survival systems due to lifestyle choices that now cause us
stress.
Listen: Sacrifice 2
Happiness and Success

The reason why so many of us face overly burdensome stress in
our relationships and career is because we tend to equate success
with happiness. Weve been taught that if we can just succeed in
our jobs, make more money, and start a family that everything
will fall into place. In fact, in my work with clients, Ive found
that there are far more unhappy successful people than there are
happy successful people.
The problem is that success and happiness are not the same. I
commonly begin consultations with my clients, students and
athletes by asking them, What makes you feel happy to be
alive, and excited about waking up tomorrow? Sadly, the most
common answer I get, even from the ones that most other
people consider successful is, I dont know.
When a person is successful without being happy, they frequently excel because they have become very proficient at doing
what other people want them to do. They are good at solving
other peoples problems, sacrificing themselves because theyve
traded their own core values for those of whom theyre working
for or trying to please.
So the first piece of advice that Dr. Happiness offers you is that
if you want to be at your healthiest, youll need to be clear on
42
your values and whether your life is in alignment or at odds

with those values.
To the degree that your lifestyle is at odds with your
values, youre going to find life distressing.
Thats when youll start to experience the symptoms Ive described above. In other words, your career may be bringing in
the money, the house and the car that you want, but if it does it
in a way that isnt in harmony with your values, youre going to
experience the aches, pains and diseases that go along with the
choices youve made.
One consequence of sacrificing ones values that Ive seen
repeatedly with my clients is the emergence of addictions.
For example, Ive seen patients who, because of their constant
struggling to align their core values with those of their family,
religion, friends or corporation, developed addictions to drugs,
alcohol, cigarettes, sugar, food, sex, porn and even violence.
So that you can avoid these hardships, in the next few sections
of this chapter well look at how you can discover how to listen
to the voice of your Dr. Happiness through your identified values. Youll then learn how to rely on Dr. Happiness as a guide to
living your life for the rest of your life.
43
Uncovering Your Core Values

Your core value set is essentially your contract with your self as
to how you should invest your time and your precious life force.
I tell my students, Life is a boomerang and you always get back
exactly what you throw out! Living by your core value set is essentially loading your own energetic boomerang with what you
want to return to you. To the degree that you are honest about
and live according to your values, you are likely to be happy!
What Ive discovered in my clients is that many people just
dont know what it is that they truly value. When they toss out
their boomerang, they dont like what it brings back and more
importantly, they dont know why it brings back the problems
it does. So lets have a closer look at your core values so that you
dont find yourself in the same position.
Personal Values
Learning about your personal values begins by learning about
your basic needs and how to take care of them. You might break
these basic needs down into physical, mental and emotional and
spiritual categories. For example, take a moment to ask yourself:
What are my physical health needs?
Do you have any particular conditions that need to be taken
care of specifically? What are your dietary needs? What are

your exercise needs? Are you a sedentary person or are you
an athlete, or someone in between? If you are not a professional athlete, then your dietary and exercise needs will
probably be extremely different from someone who is an
elite athlete.
What do I need in my life to be mentally happy and healthy?
What kind of mental challenges do you like? Do you really
enjoy intricate, foreign films? Do you enjoy Crossword
Puzzle or brainteasers? How much quiet time or rest do you
need to be mentally focused?
What do I need in my life to be emotionally happy and
healthy?
Do you need a great deal of social time in order to be
emotionally satisfied? What kinds of people do you feel best
socializing with? How does your home need to be arranged
so that it makes you feel comfortable, safe and secure?
What do I need in my life to be spiritually happy and
healthy?
What inspires you so that you feel connected to a higher
power? Do you spend time in nature? How easy is it for you
to forgive yourself or others? Do you require quiet meditation time?
44
These questions address your essential, personal needs in order

for you to be empowered to achieve and live a fulfilled life.
The idea is that your personal values should support all of your
needs very clearly so that you can use them as a guide when
making life choices. Your personal values also lay the foundation
for other kinds of values that well be discussing shortly because
your personal values are largely responsible for taking care of
you.
Its a universal truth that you cannot take care of others any
better than you can take care of yourself. So before you can even
begin to think about entering into a relationship with someone,
starting a business, or having a family, its important to take the
time to become very clear about your personal values and to
become competent living by them.
Every single one of us, regardless of who we are, serves
as a living example for those with less life-experience
and personal development.
Are you an example of how to live a healthy vibrant life guided
by your values?
Professional Values
Careers consume a huge amount of time and energy and for
most Americans, who work on average forty-five hours each

week. When we multiply that by four weeks a month and
twelve months a year, that is a tremendous amount of energy
output. Because careers do play such a central role in our lives,
its important that your choice of profession and the professional environment that you create for yourself resonates with
your values. Beyond capturing income needs (which is an
important professional value) your professional values define
your strengths and skills, ethics and integrity. For example, how
you treat your co-workers and how you want your co-workers
and employers to treat you would reflect that value. Your professional values determine the effects of your work with others.
For example, were becoming more aware of the human impact
on global resources. Does your career choice take that use of
resources into account? If you work with people, Customer
Service may be important to you. Do you treat your clients or
customers according to your values? In short, professional values
describe all of the features of your career that need to be in
place in order for you to feel fulfilled by your work.
Here are some guiding questions to help you uncover your
professional values:
What are your income needs?
What about your career most excites you?
45
Watch Professional Values
What level of responsibility are you comfortable with?

What kinds of people do you enjoy working with?
What kind of working environment are you most comfortable in?
How much time are you comfortable putting into your
workweek?
What kinds of challenges or variety do you need in your
career to keep you interested and energized every day?
These questions certainly arent exhaustive, but they can help
you to raise awareness on just what you need in your professional life to keep you happy.
Once youve pinpointed your professional values, Dr. Happiness

advises you to take a look at how closely your current career
matches up with your values. Wherever theres a big gap between the two, then its time to create some changes!
Relationship Values
The relationships we have with others can be empowering,
giving us the opportunity to grow, or they can become a real
source of distress. Because they do have such a powerful impact
personally and professionally, its crucial to understand your relationships and how they add to or detract from your happiness
and your health. If you arent living according to your personal
values, then youre going to have a rough time in relationships
of any kind, whether theyre personal, professional or spiritual.
Remember the principle, you cant take care of others
any better than you can take care of yourself.
If you arent, for example, paying attention to Dr. Diet, then we
know that youre probably not going to have as much energy as
you could. You may be suffering from aches or illnesses. And,
because our food has an important influence on our emotions,
you may not be as able to control your emotions as well as you
otherwise could. Now imagine trying to maintain a healthy
relationship with someone if youre fatigued, sick and overly
46
emotional. Not a good recipe for building a long lasting partnership!

If you are living according to your personal values, then you can
start thinking about the best kinds of relationships for you. To
build a healthy relationship, youre going to need three pieces of
information:
1. What is the nature or goal of the relationship (business,
friendship, lover, spouse)?
2. What do you bring to the relationship?
3. What does your partner bring to the relationship?
You may already know some of the answers. For example,
your personal values will tell you much of what you are going
to bring to a relationship, but youll want to know more. For
example:
How openly and honestly do you communicate with others?
How do I prefer others communicate with me?
What do I offer my partner, spouse or significant other that
will help them to grow as a person?
What does my partner offer me that will help me to grow as
a person?
What do I need from my partner to feel emotionally fulfilled?
What do I need from my partner to feel mentally fulfilled?
Watch Relationships
is to discover how you and your partners relationship needs will

both be met in the relationship.
If you know that you or your partner simply arent living in
harmony with mutual values, or being recognized or honored in
the relationship, its time to find new ways to meet them. If you
cant find a way to do that together, you may be better off ending the relationship, because youre just asking for more distress
otherwise.
Let Your Values Be Your Guide
What do I need from my partner to feel physically/sexually

fulfilled?
What do I need from my partner to feel spiritually fulfilled?
What are my partners personal, professional and spiritual
values?
How do my values fit with my expectations of others in my
relationships?
What kind of responsibility do I want in a relationship with
my friends, lovers, or spouse?
In short, Dr. Happiness has two keys to ensuring that your
relationships are healthy and fulfilling. The first is to make sure
you are living according to your personal values, and the second
47
Answering these questions is the best way to start getting well

acquainted with your Dr. Happiness. Once you have your
answers youll have an incredibly useful guide to making the
lifestyle choices best suited to experiencing a happy, healthy life.
Since we dont live in a vacuum, your core values underlie your
principles a personal or specific way of behaving or conduct.
When you arent living by your principles, you are generating unnecessary stress for yourself and others. You should now
know where your life meets with your values and where it
doesnt. The next step is to channel your energies into bringing
your life into alignment with your values where its out of sync.
This may mean that you need to do some weeding in your own
garden. Remember, you dont have to do it alone! Its okay to
ask for help when you need it, as in recovering from addiction
or concluding relationships that arent working for you anymore. It may mean that some toxic people will fall away or that
youll need to move on from your unfulfilled job.
Chapter 4: Dr. Movement
The good news is, when you do start making changes, I bet
youll immediately feel a noticeable shift in your energy and
health improvement. Existing challenges wont feel as burdensome or they may disappear altogether. Either way, your fight
or flight systems wont be nearly as active and youll feel more at
ease and emotionally at peace, with more energy and joy as you
go through your day.
What Does Happiness Look Like?
Life is Movement
Once youve uncovered your values and really begin to live by

them, you will have set yourself firmly on the path to happiness.
The joy youll get from living in this way will be profoundly different than anything youve felt before. Living by your values is
true living and anyone whos truly lived life always feels nourished and gratified. That doesnt mean that all of lifes challenges
are eliminated, but youll know that your love and joy has
become love and joy for many others. When one is truly happy
in life there is a deep sense of personal fulfillment, gratification
and grace. The quality of your life experience will positively be
enhanced. A life of meaning and value is clearly a life worth
living!
As I mentioned earlier in the book, the foundation of the Four

Doctors framework began with the ancient Greek concept
of curing ailments by looking at their patients diet, rest, and
happiness. As I was working with these first three doctors, it
occurred to me that they wouldnt be enough to take care of
modern people.
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Back in the days of Hypocrites and Galen, the amount of

work that you had to do just to wash your clothes wouldve
been acceptable as a workout today. Growing up on Vancouver
Island, we didnt always have a modern washer or dryer, and I
remember as child watching my grandmother washing clothes
Chapter 4: Dr movement
on a scrub board. It was at least a two and a half or a three-hour

affair just to wash the clothes and hang them on the line.
I remember when I was a kid occasionally cutting the grass with
a push mower, which was hard work even though I was a strong
young man. Because I was raised on a farm, I was blessed with
plenty of physical exercise as I helped feed, water and care for
animals, tend to crops, split firewood, clean barns, clear land
and build fences. I was often soaked in sweat by the end of each
workday.
Now I watch how little exercise people get and how little they
move. We enjoy all the comforts of modern technology; its easy
to do the laundry today, most of us throw in our dirty clothes,
push a button, and walk away. We go to the grocery store and
buy our food instead of tilling the soil, growing our vegetables
and harvesting them at the end of the growing season. But the
result of all this convenience is that we get less and less movement in our lives.
Life is movement! If you stop moving, you stop living.
This is because to move means to experience. Without the right
amount and kinds of movement, we suffer not only physically,
but mentally, emotionally and spiritually as well. Thats what
we are all here to do, experience life to the fullest!
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Nowadays, washing your clothes on the scrub board for three

hours a day may not be your ideal form of exercise, but our
bodies do require regular movement. The average huntergatherer spent three and a half hours a day feeding and preparing food (see Metabolic Man 10,000 Years from Eden, Charles
Heiser Worthen). So its a good estimate to say that our bodies
are designed for at least several hours of movement in undulating intensity each day. When we get enough movement, each of
the systems of our body is supported.
The next three sections of this chapter describe three key functions of the body that are affected by movement. Learning to
listen to your Dr. Movement will improve those three functions
and in so doing, youll increase your energy and overall vitality
and wellbeing.
The Body Pump

When we get adequate movement to run what are called biological pumps. These pumps are composed primarily of the
abdominal muscles, the pelvic floor muscles and the diaphragm
(primary breathing muscle). As we move, there is a rhythmic
pumping effect that ripples through the body. Im sure youve
seen one of the old-fashioned water pumps with a long handle
at a farm, museum or historic site. Well, our muscles act like
one of those pumps. When you move, your muscles contract,
forcing water, blood, and oxygen through the body, much like
pushing on a pump handle that forces water out of the ground
(See Figure 7).
But thats not all; your lymphatic system relies solely on physical
movement to keep it healthy and pumping. And your lymphatic system is one of the primary systems of your immune system.
If we dont pump our bodies with adequate movement, we
dont move these important fluids and we dont remove waste
efficiently from the body. This leads to lots of very common
problems!
More specifically, if you arent moving your body enough, youll
start to feel some combination of the following symptoms:
Sluggish or low energy levels. The pumping action of movement transports nutrients throughout the body, and since
movement in the right doses produces energy, movement
can be seen as its own form of nutrition.
So when the body doesnt get enough movement, it doesnt
get the movement-nutrition it needs and the delivery of
nutrition in general is drastically reduced. In fact, mitochondria, the tiny organs in each of our cells that produce
energy, multiply in response to regular exercise. This means
that movement, or a lack thereof, has a dramatic effect on
the human energy system right down to the cellular level!
Difficulty managing blood sugar levels. Muscles are the
50
Figure 7: Biological Pumps
most metabolically active tissues in our body aside from the

brain. Likewise, with regular movement, the human body
not only maintains muscles that consume blood sugar at a
natural pace, but it pumps toxins out to be eliminated. In
the absence of healthy, daily doses of movement to maintain
our muscles, not only will the body be less efficient at absorbing the nutrients it needs, it wont be able to eliminate
toxins as effectively either.
Weight gain. Typically, people keep eating as much as they
did when they were younger and more active. As they age,
they become more sedentary and their metabolism slows.
This means weight gain typically seen in the mid-region of
the body, the buttocks and thighs, and eventually the back
and upper arms. It also means that the waste generated by
those tissues isnt removed very effectively and in the beginning that might look like cellulite.
Chronic Aches and Pains. Lack of movement starves the

muscles and joints for water, nutrition, and oxygen. This
makes it difficult for the tissues to repair themselves from
the wear and tear of daily living. Soon enough, the body
suffers chronic low-grade inflammatory processes in the
areas needing movement and nutrition.
Constipation. Not only does movement help to pump nutrients to every part of the body, but it also helps to pump
the solid waste out as well. A body that isnt moving enough
is much more likely to suffer constipation; we know that
there is an increase the risk of colon cancer with this condition.
Increased risk of disease. Constipation itself is upsetting, but
it can be far more problematic than that. Fecal matter is the
bodys solid waste and it needs to be moved out of the body
regularly. If it isnt removed, the body becomes backed up
with rotting, indigestible foodstuffs, toxic bacteria and microorganisms as well as other toxic remains. Left in the body
long enough, these wastes may cause a number of diseases.
Mood swings and overall emotional imbalance. Remember, emotions are directly affected by the kinds of nutrition
being supplied to the nervous system and the hormonal system. If the body isnt moving regularly, whatever nutrients it
takes in arent going to be effective at supporting the organs
and glands responsible for maintaining emotional balance.
Heart disease and circulatory problems. The heart is not
intended to pump blood all by itself. When the body gets
51
adequate movement, each muscle helps to circulate blood.

This greatly reduces stress on the heart and cardiovascular
system at large. It should come as no surprise that cardiovascular disease is such a top threat in our society!
Listen: Visceroptosis 1
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Listen:
Visceroptosis 2
Visceroptosis
Visceroptosis
Following the advice of your Dr. Movement will help your body
pumps functioning at their best and keep you from ever suffering from these symptoms.
Biological Oscillators
In addition to powering your body pumps, regular movement
has an important effect on the oscillations underlying smooth
muscle contractions. One of the recent insights into the body
that science has provided for us is that the body generates a
number of electromagnetic fields influencing biochemical circuits that regulate biological functions. In particular, the heart,
the brain and the intestines generate very strong fields, each of
which oscillates with a particular rhythm. These organs and the
fields they generate are called your biological oscillators.
The energy fields for each of the oscillators interact with one
another and should be in sync rhythmically. If one of your oscillators is distressed or malfunctioning, that tends to throw the
other oscillators out of harmony with each other. Its the interactions here that are important.
Here are some examples of the ways in which these oscillators
interact:
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1. Depression and heart disease. Research is now showing

that these two illnesses often go hand in hand. The interaction between the heart and brain oscillators explains
why this is the case. If the heart is diseased or damaged,
it generates a disrupted field that can interfere with brain
activity. This is especially the case with the heart as it generates the most powerful electromagnetic field in the body.
Conversely, if ones thoughts are predominantly negative or disempowering, the brains electromagnetic field is
likely to reflect itself in the heart. As above, so below!
2. Heart disease and poor digestion. The small intestine generates a significant electromagnetic field as it goes through
peristalsis (the rhythmic contractions that move food
through the intestines). If a person has heart problems, the
disrupted field of the heart can interfere with the process
of peristalsis. Not only does this reduce how effectively
the body absorbs nutrients, but it also means that waste
products linger in the system too long.

The effects are much the same as constipation. Anxiety,

nervousness or excess stress can cause the intestines to
speed up as well. This is often experienced as both loose
stools and poor nutrient absorption. Again, the relationship between physical, emotional, mental and spiritual
realities in this case can be understood once again, As
above, so below.
Regular physical movement is one way to ensure that the patterns generated by your biological oscillators are in sync and
support one another to keep you healthy. In fact, the WorkIn exercises I will discuss shortly are very effective at reducing
stress, developing healthy breathing habits and increasing your
energy, all of which greatly help to harmonize the rhythms of
your brain, heart and intestines.
Watch Optimal Breathing 1
Breathing for Life

It may sound obvious to say that breathing is important. Of
course, breathing is important - it draws oxygen into the body.
But the way that you breathe has a significant impact on your
health. One of the most common side effects of modern sedentary lifestyles that Ive noticed in my practice is how it makes
us less effective at breathing. When we sit too many hours and
dont get enough physical movement, we tend to slouch. When
our posture is poor from too much sitting, our head comes forward and our chest drops downward, crowding our organs. This
tends to encourage shallow chest breathing and mouth breathing rather than the healthy, deep breaths that start with your
diaphragm and come via the nasal airways.
Your respiratory rate and the efficiency of your breathing both
influence whether you use your fight or flight nervous system or
your rest and recovery system. Poor posture and shorter shallow
53
Watch Optimal Breathing 2
breathes that are the result of the sedentary lifestyle activates

the fight or flight system. You are now familiar with the effects
of keeping that system active for prolonged periods of time.
The kind of exercises that Dr. Movement encourages keeps the
muscles strong enough for you to maintain healthy posture, and
teach you to breathe in a fashion that is much more likely to
trigger your rest and repair systems.
Working Out vs. Working In

What we now understand is that there are lots of reasons to stay
active. Unfortunately, most people just dont get enough, if any,
regular exercise. According to recognized public health heart
expert Michael Mogadam, M.D., only eight percent of men and
three percent of women do any regularly scheduled exercise,
which also included walking the dog. Of the small percentage
of active people, those visiting the gym or hiring trainers do so
because they:
Are tired and want more energy.
Dont like the shape and feel of their body (this includes
poor posture).
Are injured. Often, traditional approaches to rehabilitation
havent worked so theyve decided to take their problems
into their own hands and get fit.
54
Figure 3 (repeated): Body Mind Stress Reactions
Have an intentional goal such as running a marathon, going

on a vacation high in the mountains, river rafting, sailing,
kayaking, skiing, or something that requires a higher level of
fitness.
When I go into the gym, I go to workout. Sadly, the majority
of people going to gyms to address their desires dont get the results they were hoping for. The reason is quite simple. Lets take
another look at Figure 3.
As you can see, all the common physical, emotional, mental and
spiritual reactions to stress, each of which drains your vitality,
dont leave you much impetus to work out do they?
If your body is already drained of energy and displaying these
kinds of symptoms, adding vigorous exercise will more than
likely add further stress. Think of it this way. A workout quite
literally works the resources right out of your body! So a visit to
the gym may be doing you more harm than good.
Work In Before You Work Out

The more of the symptoms listed in Figure 3 you are experiencing right now, the more dangerous working out is for you! Youll
see far better results with what I call a Work-In Program.
55
The main effect of the exercises in a work-in routine is

that they cultivate more energy than they expend, leaving enough energy to stimulate and fortify your healing
processes.
Most of the symptoms that we have discussed in the previous
sections are a consequence of triggering your fight or flight
systems; your experience of stress. Work-in exercises switch
that system off and trigger your rest and recovery system (your
parasympathetic system). These exercises also use low intensity
movements that help your biological pumps to move nutrients more effectively and tune the biological oscillators so they
generate healthy patterns that support one another. In short,
work-in exercises are specifically designed to counterbalance all
of the effects of living an inactive or overly stressful lifestyle that
weve explored above.
So should you be working out or working in? Dr. Movement
will be able to guide you. If you find that you have a number of
the symptoms from Figure 3, youll probably do best using the
work-in exercises I provide below. But theres an easier way to
see which kind of exercise is right for you. If the idea of working
out makes you tired just thinking about it, then you are getting
a very important message from your body-mind and should pay
attention. So when your body sends you a message telling you
not to work out, it is simultaneously sending you a request to
work in!
It would be easy to mistake your Dr. Movements advice not to

workout as just promoting sheer laziness. But the fact is if you
really dont have the energy or drive to workout, chances are
your body-mind just isnt ready for more stress of the kind that
a genuine workout will place on it. Youll be much better off beginning your exercise with the work-in movements Ill describe
below. And, as youll see in the case study that Ive included in
the last chapter of this book, work-in exercises have powerful
effects on restoring optimal health, vitality and wellbeing!
Work-In Exercises
How to Work In
All Work-in exercises are to be done at an intensity that allows:
Normal breathing. While you execute the exercise, you
should never have to hold your breath like you would if
youre trying to pick up a heavy weight or exert yourself like
running.
Optimal digestion. When performing any work-in exercise,
I recommend you start your practice directly after a meal.
Work-in exercises actually support the processes of digestion and elimination because the combination of low strain
movement and breathing with a relaxed mind actually
stimulates digestion and elimination, as well as encouraging
a reduction in stress hormones and elevation of sex, growth
and repair hormones (called anabolic hormones).
56
Your mind to relax. Work-in exercises should never be so

technical in nature that you need to think as you exercise.
Remember, the brain is a big energy hog and if you are
thinking intensely during the time you are working in. Your
brain sucks up all the energy you created and that defeats
the purpose. Besides, your brain needs to rest just like your
muscles do so why not allow your whole body to enjoy the
work-in experience?
Work-In Exercise Examples

1. Slow Walking: Slow walking is a very easy, beautiful,
effective work-in technique. Simply commit yourself to
20-30 minutes a day (up to one hour is fine) of walking
slowly in a relaxed manner. To get the tempo of your slow
walking right, I suggest you do it immediately after a full
meal. When your pace is right, you will feel that your
digestion is being supported and you will not feel uncomfortable at all as you walk. While walking, dump the
mind. If need be, listen to relaxing music or better, simply
listen to nature sounds as they are very healing.
2. Breathing Squats: Pumping the body is essential to good

circulation, digestion and elimination.
Watch Breathing Squats 1
3. Stretching: Stretching is a lovely, gentle and effective

way to balance the body and improve posture, while at
the same time cultivating energy. By stretching the tight
muscles of your body youll immediately start improving
your posture. This encourages a return to what I often
refer to as the green light posture.
When we have proper posture (See the Green outlined woman
in Figure 8) and our skeleton and muscles are balanced, energy
moves efficiently through the body. When we have areas of
tightness in our muscles and connective tissues
(like the woman in red), there is a strangulation
effect that restricts the flow of blood, lymph
and energy in much the same way you get restriction of flow when you step on a hose.
To determine which muscles to stretch, follow the instructions included with the stretch
test chart. Check the box on the sheet when
you find a muscle tight. Click here to take your
stretch tests (How to Eat Move and Be Healthy,
p. 88-97.pdf ).
Figure 8
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Watch Breathing Squat 2
4. Tai Chi or Qigong: Either of these ancient forms of

exercise has been shown to be very effective at lowering
stress levels and increasing vitality in the body-mind. Both
Master Fong Ha and Master Jesse Tsao are my teachers
and I suspect youll learn much from either of them (see
resource section). They are true masters of efficient movement and form!
5. Yoga: Yoga has been shown to relieve stress and restore
optimal vitality for millenniums and is now a very popular
practice. Not all yoga is the same though. Youll do best
with Iyengar, Hatha and restorative types of yoga. This
soothing practice offers you the opportunity to leave your
stress behind so that you feel nourished and well rested.
Locate a good yoga teacher in your community that will
give you individualized exercises to meet the needs of your
body. There are numerous yoga centers available today and
I suggest you ask specifically if they have classes for people
that arent fit enough to work out yet.
6. Zone Exercises: Try any of the energizing Zone Exercises
found in my book, How to Eat, Move & Be Healthy! (p.
104-116). Each of these work-in exercises will help channel energy to a specific zone of your body. Try them all
and choose your favorites.
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I recommend a daily commitment of 20-30 minutes of working-in. You can do work-in exercises during breaks at work or
when your mind is tired. As you work-in, you will notice one or
more of the following changes:
Your body feels better and better day after day
Your body tone improves
Your energy improves
Your blood pressure, heart rate and respiratory rate all typically move toward optimal rhythmic harmony
Your moods level out and you feel more emotionally capable
Watch Moving Sound
Sleep deepens, becoming more restful

Your mental functions improve
You start looking younger and younger!
When your body feels good and you have a natural desire to
go to the next level, feel free to use the work out resources I
describe below. Dont rush to work out until your cup runneth
over with energy.
Your body needs all the work-in energy you can cultivate in order to transform it into body-mind vitality
before you spend it otherwise.
This is may be the most important piece of advice that Dr.
Movement offers you.
Work Out Options

If you find that you have fewer of the symptoms weve talked
about throughout the book and you feel motivated to workout,
then you can now include them into your exercise regime. That
doesnt mean that you can or should abandon your work-in
exercises all together.
Because work-in exercises are designed to trigger your rest and
recovery systems, they are a valuable addition to any exercise
program. In fact, if you are working out more than you are
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working-in, you are bound to find your good intentions in

the gym or with your exercise program may be increasing even
more fatigue, pain and/or injury.
Once youre ready to workout, I suggest that you consider the
following:
1. Intensity is often better than duration. The most important tip I can give anyone, particularly anyone over age of
forty, is to lift weights. This is because, on average, your
body loses a pound of muscle every year after the age of
forty. Starting around this age, the bodys ability to produce sex hormones, or androgens, begins to slow down.
This leads to a loss of sex drive and a loss of muscle mass
and strength, and increase of poor muscle tone and weight
gain.

Resistance training sessions of 30-45 minutes three times a

week can do amazing things for your body and your mind.
You can put muscle mass on, helping keep your body
lean and aiding your ability to enjoy food since resistance
training is the very best for stimulating your metabolism.
For people age forty and older, resistance training also
helps to balance the hormonal system. No one enjoys the
symptoms of hormonal imbalances that are often part of
aging, and its not necessary to experience them if you hire
a C.H.E.K Institute Trained Professional or certified trainer
week, which should be put between the less intense sessions of your other forms of exercise. Start out with 10:00
minutes of stair climbing and add a couple minutes every
other workout, or progress faster if you are able to do so
without making yourself too sore. Again though, really go
for it. Dawdling around on the stairs is just a waste of time
so if youre going to do it, really do it!
to design a good functional resistance-training program

for you.
2. Take up a sporting activity such as golf, tennis or anything
that requires a regular commitment to moving and exercising your body.
3. Choose to do some hard physical work. Maybe you have
gardening or landscaping projects that youve been putting off. Why not make them your daily workout routine!
Today, many top athletes get in shape by swinging sledgehammers, carrying rocks and beer barrels around and
many other methods that I grew up doing on the farm.
I personally enjoy stacking heavy rocks that I have in my
garden. The difference is that I called it work on the farm,
and today, I call it fun!
4. Walk briskly for a good 20-40 minutes several times a
week. Walking on trails is best because natural settings
give the body more variety of stimulation. If you choose
this method, really go for it. Get out there and put some
effort into it. Generally, holding a pace of 3 mph is a good
effort for someone without any orthopedic or cardiovascular restrictions.
5. Take the stairs instead of the elevator. Find a high-rise
building and walk flights of stairs two or three times a
60
6. Ride a bicycle. In Scandinavia and other parts of the

world, you see people riding bicycles everywhere, even
when its cold and rainy, and these people are very healthy
in general. Have some fun on your bike. If you want a
good little workout, try this:

Warm up with ten minutes of easy riding. Next, ride as

hard as you comfortably can for one minute and then ride
easy until your heart rate drops down to 135 and then
ramp-up again. Repeat this ten times at about 85-90% of
your maximum possible effort, and youll get a workout
that affects your body much like lifting weights will. Give
yourself several minutes of cool-down riding to bring your
heart rate and core temperature down too.
7. Get a Swiss Ball! The Swiss ball is a fantastic, simple way

to workout. Today, there are many videos on how to do it.
I have produced several DVDs that will help you to tone
and strengthen, which Ive listed in your reference section.

I suggest starting with Swiss Ball Exercises for Better Abs,
Buns and Backs. If you are already in pretty good shape,
youll enjoy Swiss Ball Exercises for Athletes or the more
comprehensive DVD program titled Strong N Stable.
Each of Dr. Movements recommendations above offers you
great ways to get the movement you need to build muscle and
pump the body to stay fit. Just remember that as work outs,
each of these exercises depletes the body of energy, so youll
need to provide yourself with as much energy as you can by
eating right, drinking water, getting sleep, working-in regularly
and taking time to relax and enjoy your life.
Chapter 5: Putting it All Together
Now that youve met your Four Doctors, its time to put all that
youve learned together and integrate your understanding about
what theyre saying to you. Putting into practice their advice
can be a little tricky for some, so the next step in developing
your skill with your panel of inner physicians is to learn how to
interpret what they are communicating to you. In general, the
rule is that youll know that youre listening correctly to what
your doctors are saying to you by accessing your awareness of
what you feel.
Lets have a look at each of your doctors to understand their
language, how they speak to you, and what you should be paying attention to in order to receive maximum benefit from their
counsel.
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Chapter 5: Putting it all together
Dr. Diet
Dr. Diet is the chief source of your acquired energy and in
many ways the most fundamental of your panel of physicians.
Dr. Diet governs the energy youll have for change. Your other
doctors may ask you to make changes, but without being able
to hear the voice of Dr. Diet, you likely wont have the energy
to make them!
The most common way that Dr. Diet communicates with us
is through the activity of our metabolism. Many of the foods
we eat today do more to disrupt the bodys normal metabolism
than to support it. For example, only 100 years ago, your liver
only had to mop up the residues of natural food items in your
blood. Today, your poor liver is so busy trying to protect you
from chemical additives, colorings, prescription drugs and other
non-food molecules that it gets overloaded in a hurry. Thats
just one of the possible sources of excessive stress on your metabolism and digestive system.
When your eating habits arent supporting your body-mind, Dr.
Diet will speak to you through one or more of the following
symptoms:
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Food cravings
G.I.R.D.: Gastrointestinal Reflux Disorder (This is essentially belching up partially digested foods and often creates
heartburn)
Bad breath
Headaches within an hour of eating
Pain between the shoulder blades, in the chest, low back and
abdominal region (often feels muscular, but massage and
other physical therapies only give short-term relief )
Low energy levels leading to chronic fatigue
Poor skin quality
Aging more rapidly than is normal
Chronic aches and pains
Poor mental function
Fatigue
Constipation
Chronic congestion
Frequent infections, colds, bouts of illness
Distended abdominal wall
Foul smelling feces and/or urine
When Dr. Diet is talking to you through these symptoms,
remember that there are four keys to successfully maximizing
your doctors guidance:
Eat only organic food

Eat according to your Primal Pattern type
Drink un-chlorinated water
Avoid the four white devils: white flour, white processed
sugar, white processed table salt, and pasteurized dairy
These basics will go a LONG way towards fueling your bodymind, clearing up your challenges and increasing overall vitality
and vibrant health.
Dr. Diet recommends that you additionally keep a food journal
over ten days as you are making changes to your eating plan. All
you need do is write down what youve eaten and how you feel
after youve eaten it. Youll soon learn which foods best support
your health and which foods really drag you down. If you are
still feeling tired or ill after making the suggested changes and
living these recommendations for at least one month, Id recommend you study how to rotate your foods. You can find out
more about how to rotate your foods in my book How to Eat,
Move and Be Healthy! (p.236-238).
Remember, availability along with variety and flexibility of the
foods you eat will help you to assimilate and metabolize your
nutrient intake.
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Dr. Quiet
Dr. Quiet is the overall manager of your energy resources and
does this primarily through rest recommendations. Dr. Quiet
advises you on how much rest you need to recover from each
day. When you feel overly tired in general, it means that you are
not recovering from the energy that youre expending. Your nervous system in particular will suffer if you dont get enough rest.
In fact, poor sleep is one of the best ways to trigger your fight or
flight nervous systems. If you dont get enough sleep and quiet
time, Dr. Quiet will start to draw your attention to your need
for rest through some of the following indicators:
Muscle twitches, particularly around the eyes and face
Headaches
Restless arm or leg syndrome
Anxiety, nervousness, restlessness
Attention Deficit Disorder (ADD)
Attention Deficit Hyperactivity Disorder (ADHD)
Poor memory
Challenges with learning
Chronic negative thoughts
Muscle cramping
Bumping into things, dropping things and falling more easily than seems normal
Inability to make up your mind when faced with decisions

Diminished sexual performance
Notice that the symptoms Ive listed above are almost all related
to your ability to focus your mind or control your body. Again,
this is because Dr. Quiet manages the flow of energy in your
body-mind. When you arent listening, you wont be able to
manage your energy properly and your body-mind simply wont
be able to do what you know it can do.
You can probably anticipate the remedy that Dr. Quiet will prescribe here. The first and most important recommendation the
doctor makes is to get a full eight hours of sleep every night and
to get to bed at 10:00 P.M. to take full advantage of your bodys
rest and repair cycle. Dr. Quiets second prescription is to follow
the principle, work hard, rest hard. Its easy to lose sight of
your health when youre in the middle of work, but giving your
body-mind a break now and then is important.
A short time-out to listen to some relaxing music, meditate or
to practice a bit of Qigong could be just the thing your brain
needs to re-energize and re-focus during a long day on the job.
Those brief rest periods are important, so dont forget to schedule them into your day along with your other appointments and
tasks!
64
Dr. Happiness
While the other doctors certainly manage stress governed by
the impact to the hormonal system, its the lifestyle choices that
we make that most frequently trigger the fight or flight system.
As you are well aware of by now, chronic stress means that the
natural rhythms of your hormonal system have been disrupted.
Because the bodys hormones are so deeply connected to all of
our bodys functions, the disruption of the hormonal system
can have a broad range of effects affecting many areas of life.
Fortunately, youll know when Dr. Happiness is telling you that
your lifestyle is interfering with your hormones when you start
to experience some of the following symptoms:
Mood swings
Negative emotions such as anger, fear, anxiety and depression
Social withdrawal
Energy highs and lows
Addiction to sweets and caffeinated beverages and other
stimulants
Confusion and clouded thinking
Slow to heal from minor injuries
Loss of sexual interest and performance
Unable to reach orgasm or impotence
Alternating between hard stools and constipation and loose

stool
Feeling pressured for time
Feeling dizzy when standing up from a seated position
If you find that you are suffering from any of these conditions,
the first recommendation from Dr. Happiness is to look inward
to see if you are sacrificing your core values for the pursuit of
some form of success in direct violation of your values.
Remember that happiness is essential to health!
Dr. Movement
If Dr. Diet is the energy manufacturer and Dr. Quiet is the
energy manager, Dr. Movement is the energy transporter. Your
body is, in many ways, one big system of pumps, and the more
mobile you are, the more active those pumps will be, driving
nutrition to each and every cell.
Dr. Movement is also an important support to your waste management system, not only helping to remove the leftovers from
your last meal, but flushing damaged and dead tissues from
injuries. In those capacities, youll know when Dr. Movement
is telling you that you arent getting enough activity when you
begin experiencing into the following symptoms:
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Poor metabolism
Poor digestion
Chronic muscle and joint pain
Difficulty recovering from injuries
Lack of flexibility in the body
Constipation
Poor body shape and tone over or under-weight
Feeling sluggish, apathetic and generally unmotivated
Tired all the time
If youre familiar with these problems, Dr. Movement is reminding you that your body is designed to be active. To be
exact, its not just that were all designed to handle activity, but
that our health requires that we move. A little working-in as
described in Chapter 4 will go a LONG way towards resolving
the symptoms Ive listed above.
Where Do I Start?
While each of your Four Doctors contributes to your wellbeing,
theres an important order to consulting your doctors. If your
eating habits arent all that great, youre not going to want to see
Dr. Movement first. You simply wont have the energy to follow his recommendations. Dr. Happiness wont be too helpful
here either your work may not be meeting your values, but
if you arent eating right, you simply wont have the energy to
make the necessary changes to your career or relationships, or to

sustain any changes you initiate. So when youre working with
your Four Doctors, I recommend consulting with them in the
following order:
1.
2.
3.
4.
Dr. Diet
Dr. Quiet
Dr. Happiness
Dr. Movement
Dr. Diet is first in the lineup, providing you with the necessary nutrition to fuel you throughout the day and balance your
emotions. Dr. Quiet, as the manager of your energy, is second
in the order, providing you with the mental focus you need to
be at your best. Dr. Happiness follows as your guide to bringing
your life into alignment with your values, thereby transforming
excessively stressful situations into opportunities for growth.
Dr. Movement brings up the rear primarily to ensure that your
physical activity (or lack of it) does not itself become a source of
distress to the body.
Its only when you are caring for yourself through the other
three doctors that movement can contribute to your wellbeing.
66
How Much Change is Enough?

Lets face it, change isnt always easy. And in most instances,
change is darn right hard. In fact, Im a creature of habit myself
and when I make changes of any kind it takes mindful effort.
My experience with clients has been that most people have difficulty with more than four points of change at once, regardless
of which of the Four Doctors are recommending the changes.
If you find that each of your Four Doctors is talking to you
through various symptoms, then I suggest you do the following:
1. Follow the advice of the Four Doctors in the order I
discussed in the previous section: Dr. Diet, Dr. Quiet,
Dr. Happiness and Dr. Movement. If youre experiencing
issues relating to all Four Doctors, youll want your first
four changes to come from Dr. Diet and Dr. Quiet.
2. As you get better at listening to your Four Doctors, when
you are presented with particular challenges, devote yourself to no more than four action items under the guidance
of any one doctor that will most support your body-mind
at that time.
3. Alternatively, you could make one or two of the most important changes from each of the Four Doctors connected
to the body-mind system in most need of your help. For
example, if you are having the most difficulties with your
digestive system, focus on how to combine each of the

doctors advice in addressing that issue.
Only commit yourself to what you can honestly handle.
If all you can handle right now is drinking enough water and
going for a nice slow walk every day, then FANTASTIC!
Thats exactly where you should start.
Remember, the more out of balance or unhealthy your body
is, the slower you should go with making changes. Making too
many changes at once can become an added stress, slowing
down the course of your healing. During the healing process,
we are moving backwards through the stressors and forces that
lead to our illness or injury. The pace at which you should make
changes is the pace that you can make those changes and still
feel good while meeting your life obligations. Its that simple.
Listen: Body Listening
Building the Motivation to Change

Theres no denying that your Four Doctors are going to ask you
to make changes, whether they be to your diet, your workout
routine or your sleeping habits. The real power of your doctors
67
to guide you to wellbeing lies in your ability to make the modifications they are advising to your lifestyle.
One of the most important discoveries in my practice has been
that without a dream worthy of achievement, its hard to find
the motivation to make lifestyle changes that lead to wellbeing. Its a strange and curious human tendency that we need
to believe in something bigger than ourselves to move toward.
I believe that is because human beings are fantastic dreamers.
Every great human achievement came about because someone
dreamt it first.
A great way to sustain the changes you want to make in your
life is to find a way to connect the prescriptions of your Four
Doctors to your lifes Dream your living legacy.
One of the reasons why people have such a difficult time sticking to their workout routines or to healthy eating habits is
precisely because those changes arent connected to a greater
goal. But once you know that eating fewer carbs, for example,
is a necessary step in reaching your dreams, you can draw on
the motivational power of your dreams in order to make that
change. It takes on meaning and importance that it otherwise
lacked. So whenever youre looking for motivation, you need
look no further than your legacy.
A Fed-UP, Burned Out Patient Meets Her Four Doctors!

Being well known around the world for my successful work
with medical failures, not only do I get some really tough cases,
I also get a lot of medical professionals that havent been able to
recover from their own ailments.
The following case study exemplifies one such client. She was
a skilled physical therapist lets call her Mary. In the past
few years, Marys taken on a lot more stress from international
travel and dealing with growing time pressures from the athletes
under her care. When she and the people she had previously
consulted couldnt get her body to respond, she came to me for
help. Mary was suffering with chronic menstrual imbalances,
painful menstruation, constipation, fatigue, and was putting on
a fair bit of weight, which really upset her.
With tears in her eyes, she made it clear to me from the very beginning that she dreaded the very thought of another technical
exercise program, a million dietary restrictions to manage, and
feared I was going to tell her to stop dancing late into the night
on the weekends. The first thing I did with Mary was to help
her find Dr. Happiness. We began to work on finding Marys
dream. When we talked about it, she said, I just want my body
back so I can dance all night and enjoy myself with my friends
on the weekends. I really love my work, but I really love to
68
dance. Its my therapy and Im losing that now, and I dont like
my body shape either!
I reassured her that I wouldnt take away her dream. In fact, I
said, Im here to help you enjoy dancing all night, and I want
to see you have the body of your dreams. Once Mary had identified her dreams, we moved on to Dr. Diet and Dr. Movement.
I asked Mary to share with me just how much time she could
realistically commit to her eating and exercise program daily.
She said up to 45 minutes a day for exercise and that shed make
the necessary dietary changes as well.
I completed my evaluation of her physical, emotional, mental
and spiritual wellbeing and developed a comprehensive but
simple program for her. When we met for her next visit, I gave
her the results of her food allergy testing and put her on a four
day rotation diet plan and got her started with organic foods
and drinking more water. When I shared her exercise program
with her, she began to cry because all I had asked her to do was
walk on the beach for 20-40 minutes each morning, which is
exactly what she had earlier told me would be her dream exercise program. She couldnt believe Id given that advice to her,
because she was afraid something so simple wouldnt work!
I reassured her that all she needed to do to achieve her goals was
to take council from Dr. Quiet and spend less time working out
and more time working-in. I explained that between Dr. Diet
and Dr. Quiet, she would regain her vitality again and her body
would move to its natural shape with rest and love.
In the first month of following the prescriptions of her Doctors,
Mary lost twelve pounds. All of the issues previously holding
her back were on the mend. She continued with the program
and after starting my second program, informed me that she
had so much energy now, that shed like a more challenging
workout routine. I agreed that she was ready for a little working-out and we started her slowly.
Today, some six years later, Mary is in excellent condition, looks
as beautiful as she did in her early twenties, has a regular workout and work-in plan, and is living her dreams fully! Mary still
consults with her Four Doctors and she is healthier than ever. In
fact, today she is a living representative of health and wellbeing.
69
Conclusion
Marys story can be your story. Its just a matter of learning to
listen to what your body-mind genuinely needs and the voices
of your Four Doctors. To accept their wise counsel, it may take
some practice to hear what your physicians are telling you.
When you do accept their advice youll have accessed the most
reliable guides to health and wellbeing you could ever imagine,
because your body never lies! Your Four Doctors will always tell
you the truth about the stressful challenges youre facing in your
life and theyll always offer you the support you need to meet
those challenges, whether they are physical, mental, emotional
or spiritual.
Thank you for joining me in meeting and contemplating the
wisdom your Four Doctors have shared with you today. I think
youll find that once youve worked with them, they really are
the Last Four Doctors youll ever need!
References & Resources
References
1. Chek, P. (2004/2009). How To Eat Move and Be Healthy! C.H.E.K
Institute, CA.
2. (1998). Strong N Stable: Swiss Ball Weight Training. C.H.E.K
Institute, CA.
3. (1996). Swiss Ball for Athletes. C.H.E.K Institute, CA.
4. (1996). Swiss Ball Exercises for Better Abs, Buns & Backs. C.H.E.K
Institute, CA.
5. Primal Pattern Eating Plan Diet Questionnaire. Available from
www.PPSSuccess.com.
6. Mogadam, M. (2001). Every Heart Attack Is Preventable. Lifeline Press.
7. Price, W. A. (2008). Nutrition and Physical Degeneration. Price
Pottenger Foundation.
8. Enig, M. G. & Fallon, S. The Skinny on Fats - Weston A Price
Foundation. January 1, 2000, Updated April 7, 2009. From:
Nourishing Traditions: The Cookbook that Challenges Politically
Correct Nutrition and the Diet Dictocrats, 2nd. Edition. (1999).
New Trends Publishing, Inc.
9. Rakowski, R. D.C. (2005). Personal Communications.
10. Schwarzbein, D. (1999). The Schwarzbein Principle - The Truth About
Losing Weight, Being Healthy, and Feeling Younger. HCI.
11. Smolensky, M. & Lamberg, L. (2001). The Body Clock Guide to Better
Health: How to Use your Bodys Natural Clock to Fight Illness and Achieve
Maximum Health. Holt Paperbacks.
12. Wolcott, W. A. (2002). The Metabolic Typing Diet: Customize Your
Diet to Your Own Unique Body Chemistry. Three Rivers Press.
13. Worthen, C. H. (2002 ). Metabolic Man - 10,000 Years from Eden.
Winmark Publishing.
70
Resources
American Wild Foods
American Wild Foods supports local, small, and natural farmers. Our standards are strict. They ensure that all the foods on
this site are:
non-GMO
non-irradiated
synthetic additive free
non-cloned
corn-free
soy-free
free of white flour and rice
grass fed/antibiotic free animal products
metal free seafood
pesticide free
free of all rancid oils
free of all refined sugars
www.AmericanWildFoods.com
The C.H.E.K Institute
Committed to empowering people with the foundation principles that are essential to optimal health, performance and a
successful life of wellbeing. www.CHEKInstitute.com
CHEK Connect
Robert A. Rakowski, D.C., C.C.N., DACBN, DIBAK
A chiropractor, kinesiologist, certified clinical nutritionist,

certified BTA instructor, and the clinic director of the Natural
Medicine Center in Houston, Texas.
Contact Dr. Rakowski at (281) 286-6040
Connecting the C.H.E.K Institute, CHEK professionals, health

and fitness professionals and individuals worldwide.
www.CHEKConnect.com
Tai Chi Healthways
Integral Chuan Institute
Weston A Price Foundation
Master Fong Ha: www.fongha.com
Mountain Rose Herbs and Essential Oils

Sleep Ease Oil
PPS Success Mastery Program
A virtual learning site founded by Paul Chek to help bring

about positive and lasting transformation for his students to
evolve personal, professional and spiritual success mastery in all
areas of life. www.PPSSuccess.com
Price Pottenger Foundation
PPNF is a non-profit educational resource providing access to

modern scientific validation of ancestral wisdom on nutrition,
agriculture, and health for 59 years. www.PPNF.org
71
Master Jesse Tsau

www.taichihealthways.com
WAPF is a nonprofit foundation to disseminate the research of
nutrition pioneer Dr. Weston Price, whose studies of isolated
nonindustrialized peoples established the parameters of human
health and determined the optimum characteristics of human
diets. www.WestonaPrice.org
Young Living Essential Oils
100% pure, natural, uncut oils that maintain the vital therapeutic potency. http://chekintosuccess.younglivingworld.com

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Contents

About the Author.....................................2

This multimedia e-book has audio

The Last 4 Doctors

About the Author

nology. We are bombarded by advertisements encouraging us to

stays on the cutting edge of the healthcare industry and my

Why the Four Doctors?

successful as he was, were Hippocrates a modern physician, he

chronic neck pain, constipation and decreased sex drive. What

Finding the Cause

Listen: Stress Buckets

Figure 1: Paul Lifting Weights

to manage daily stress. For example, in my own life, I have

Life stressors, whether theyre physical, emotional, mental or

When I go to the gym, I have a distinct idea of how much I

The main stumbling block to genuine health and happiness

Every one of us has these experts inside of us. We just need to

When Stress Becomes Distressing

Before I introduce you to your individual Four Doctors, I want

rock flying through space, the miracle of who we are is that we

we ever learn what it means to love others or ourselves? Would

The diagram (Figure 3) shows some of the typical body-mind

In any part of our lives, whether it be personal or professional,

vous system). The purpose of the system is to provide the body

Increased sweat. Chronic stress results in sweaty hands and

Low self-esteem caused by weight gain/body issues

Meet the Last Four Doctors You Will Ever Need!

Dr. Movement is my addition to our panel of inner doctors.

Are You Ready to Consult with Your Doctors?

beautifully with our body, we are in the flow and life is

Chapter 1: Dr. Diet

Nature is full of examples that show us why modern dietary

The Modern Diet

Closed Organic Cycle

Listen: 4 White Devils Part 1

The 4 White Devils

Humans and Organic Food

What Are We Becoming

Humans and Organic Food

Humans and Organic Food

Health Consequences of Commercial Farming

Emotional distress Long-term symptoms

You Are a Rechargeable Bio-Battery!

Dont Feed Lions Leaves and Dont Feed Giraffes Steak!

How is Primal Pattern Eating Different from Metabolic

short, each of us has genetic requirements for a given amount of

Determining Your Basic Primal Pattern Eating Plan

time of the Second World War, so for most of human history,

ety) and ate eyes foods depending on their availability. Think of

said that awareness is essential when following a Primal Pattern

How Do I Know if Ive Got it Right?

experience short-term negative symptoms such as:

A blood test revealing high total cholesterol or high

To treat cholesterol itself as the bad guy is to mistake the finger

The stress hormone cortisol is a critical hormone (Schwarzbein,

Why Organic Matters

To the degree that your body-mind believes it is under stress, it

Eating organic animal foods is especially important because

commercial animal foods and plant foods significantly increases

Chapter 2: Dr. Quiet

designed our bodies to follow a number of natural rhythms. The