Have You Ever Seen

a Banana Tree
in England?
A guide to health for the modern thinker
Table of Contents
Foreword ............................................................................................................................................................................... 2
Introduction ........................................................................................................................................................................... 3
Sleep ...................................................................................................................................................................................... 4
How and Why do we sleep ................................................................................................................................................ 5
Red Shift ............................................................................................................................................................................ 6
Wavelength. ...................................................................................................................................................................... 6
Why do we sleep? ............................................................................................................................................................. 7
We want cells to die .......................................................................................................................................................... 8
Diet ........................................................................................................................................................................................ 8
Macro Nutrients ................................................................................................................................................................ 9
Micro- Nutrients ................................................................................................................................................................ 9
What did our ancestors eat? ........................................................................................................................................... 10
Summer ........................................................................................................................................................................... 12
Light ..................................................................................................................................................................................... 13
Get Naked ........................................................................................................................................................................ 15
Magnetism, electrons, photons, mitochondria. .............................................................................................................. 16
Why is alternating and direct current so important? ...................................................................................................... 17
Anti-Oxidants ................................................................................................................................................................... 18
Mitochondria – The Internal Nuclear Power Station ...................................................................................................... 18
Exercise and the Brain ......................................................................................................................................................... 19
Wolffs Law and Davis’ Law .................................................................................................................................................. 21
Wolffs Law ....................................................................................................................................................................... 21
Davis’ Law ........................................................................................................................................................................ 22
But how does your body know where to build new bone?............................................................................................. 23
Summary of exercise ....................................................................................................................................................... 23
Brain and Nervous System................................................................................................................................................... 24
The Lobes......................................................................................................................................................................... 24
The homunculus .............................................................................................................................................................. 25
Stacking or Summation – Putting things together. ......................................................................................................... 25
Plasticity........................................................................................................................................................................... 26
Summary of Tips .................................................................................................................................................................. 27

Foreword
Firstly, read the whole book, through the pages there will be a secret message for you to uncover and a prize at the end if
you can work it out

Secondly, thank you for taking the time to even open this book. If you don’t know me already I’m Pete, Owner of Retrain
Pain. I grew up quite normally in Watford, Hertfordshire, I did all the usual stuff a kid would do, play football, swimming,
Judo, cycling, I didn’t excel at any of them. Body image and injuries put me off, it started with Achilles Tendonitis when I
was about 8 or 9 at football and I pretty much gave up on exercise after I sprained my knee at a Judo competition at about
13. I started up again when it came to join the Army, I couldn’t sit on my backside in an office and knew I needed
something different.
Having been in the Army for 10 years and being an active kid, I had my fair share of sprains, strains and damage to
ligaments and tendons. Ultimately Achilles Tendonitis/opathy led to me to where I am today. I am grateful for that
because it meant I have learnt so much more about my body, mind and health which I doubt I would have learnt had I
stayed as an electronics engineer. Bizarrely the education in electronics and a foundation in science from school has stood
me in good stead for learning about the body because your body is largely electrically based.

I started with Retrain Pain as a way of helping people like me who have had a lifetime of minor injuries and chronic pain to
get back to the lifestyle that they desire without pain and maybe, one or two of them, to excel at what they love to do.

Introduction

In this basic guide to improving health I want to give you a bullet point list of things that you can easily action into your life
to make it healthier, without breaking the bank or being a weirdo. My aim at Retrain Pain is to make you as healthy as
possible, this can be free from physical pain, gut health, mental wellness (although this is not specifically covered here),
able to run, jump, play, walk, and move exactly as you wish to. I don’t always have time in my sessions to talk about this
stuff and it’s not always pertinent to you so I’m putting down the main points that I regularly go through with clients that
pertain to their long-term improved health. Covering sleep, diet/nutrition, light, exercise and the Brain involvement in all
things and how they all interweave.

My hope through this little book is to inspire you to make some small incremental changes in your lifestyle that could have
a massive impact on the health of yourself, family and those that you love.

It is, by no means, written scientifically but the knowledge I have gained through intense reading, studying and practice of
all the things that I lay out in these few pages is filled with what I feel is common sense combined with basic physics,
chemistry and biology and applied to humans. It’s not always easy to explain without getting into science but I do my best
with analogies that I have found are both understandable and explain what is going on in your body.

The key to this book is to open your mind to the possibility that things aren’t what you think they are. The possibilities that
are open to you to improve your health and wellness without therapy, drugs, medication and even expensive treatments.
It won’t cure all however it may give you some simple activities to change your life for the healthier.

This book is about reducing the negative parts of our daily lives and enhancing the positive so that you can achieve better
health.

We’ll crack on with what I think is the most important thing you can do in life for your health.
 Sleep

Have you ever gone just one night with broken sleep? How do you feel the next day? What if this has been happening for
weeks and months?

Everything sucks, simple things are challenging, challenging things are hard and hard things are almost impossible. Sleep is
one of the most important things that you can do, why else would we spend roughly a third of our lives asleep if it wasn’t
that important.

Think about that for a second, you spend 33% of your life sleeping.

8760 hours per year and 8 hours sleep per night 365 days per year (at least that’s the goal)

Put in perspective, most people work for 8 hours per day 5 days per week. 40 hours per week. 1920 hours per year (based
on 48 work weeks per year) As a percentage of your year that’s 8760 hours per year. (1920/8760) *100 is just under 22%
of your working year.

22% of your adult life is spent at work. 33% should be spent asleep.

Therefore, roughly 45% of your year is spent doing other stuff. Commuting, eating, playing, exercising, overtime, cooking,
cleaning, chores, DIY, gardening, socialising etc.

If you’re lacking in sleep, all other tasks will seem harder, take more time, make you feel generally shit. Anything you can
do to improve the quality of that 3rd of your life will improve the other 2/3rd ‘s.
 How and Why do we sleep

The Suprachiasmatic nucleus (SCN)– our master clock.

Have you ever wondered why when buying a phone or a computer they have those big numbers MHz, GHz? These are a
measure of clock speed. The computers’ internal clock. How fast it can perform a task/s, the bigger the number the faster
it can perform those tasks. The master clock MUST run faster than all the other clocks within the system to keep time.

Your SCN is your master clock, it is controlled by signals from the environment – primarily light -received from your eyes
via the Sun/daylight. We need to make sure that our clock is set at the right time and the best way to do that is to expose
your eyes to sunlight in the morning. This sets you up for the day and informs your other body clocks to run to time. This
master clock is the one that runs fastest in our body (a higher frequency), all other clocks in our body are set by the master
clock.

#tip 1: get out in the morning, without eyewear of any kind, for a minimum of 30 minutes to set your clock.

If this clock is off kilter, then all the rhythms of your body that
rely on timing are running less than optimally.

To keep your SCN running correctly is quite simple. Remove

all eyewear and spend at least 30 minutes outside preferably
in the morning before the Sun is above 45 degrees to reset
your clock. Avoid Blue light as much as is practical – this
always means use filters on your mobile devices and screens
and especially in the evening we want to avoid blue light
altogether. For many people this is impractical as they run
their own business or work late/shift patterns. The answer to this problem is again rather simple. Blue Blocking Glasses.

#tip 2: avoid blue light in the evening, for daytime you would need some blue light protection when you are inside and in
the evening, you need maximum protection.
When buying blue blocking glasses they are measured in percentages. 30% is what you would use for daytime and above
90% for evening (ideally 98 or 100%)

I always like to look at things as if modern things did not exist. What would a caveman do?
A caveman wouldn’t have had all of this modern technology, harnessing the power of electricity has only happened in the
last 200 years or so and electric light since the late 1800’s. Our caveman (and even our medieval ancestors) had fire of
some description as his only source of light apart from the Sun.

Our caveman would have woken up in the morning, had no glasses or corrective lenses and whether it be sunny or cloudy
he most likely would have been outside, for much of the day, exposed to the Sun.

Red Shift

We now need to look at how the Earth rotates, the Sun and the Doppler Effect (red shift).

Earth spins on an axis of about 23 degrees from vertical, over the year the Earth “wobbles” either pointing the northern
hemisphere towards the Sun (Summer) or away (Winter) and rotates fully in one day.

The Sun emits full spectrum of visible light (amongst all other forms of light) lightbulbs of varying
descriptions emit strong blue light and “old” incandescent bulbs emit lots of red light (the hotter
they get the redder they get)

The Sun emits a full spectrum of light all year round no matter where you are, the Sun just keeps on pumping out Energy
which we interpret as light.

The Doppler effect is best described with a police car siren. When a Police Car siren is on and moving you can tell roughly
where it is and if it’s moving towards or away from you. If the car is moving towards you the sound becomes more highly
pitched (and louder) and if it’s moving away it becomes deeper and quieter. The sound for the policeman, in the car,
remains the same.

Wavelength

When that police car is moving towards you, the wavelength of the sound is being “squashed”, making it higher
frequency. The car moving away, the wavelength is “stretched”, making it lower frequency.

When you look at the electromagnetic spectrum higher frequencies correlate to blue and longer wavelengths correspond
to more red. The light and sound of the siren hasn’t changed, merely your perception.

At dawn, where you live is moving towards the Sun, the light that hits your eyes will appear bluer, because the
wavelengths of light are effectively closer together. As you go through the day the light will start to appear more and more
red until sunset when it gets dark.
We travel fastest towards or away from the Sun when we are perpendicular to it, and slowest at midday when we are
pointing more directly at the Sun.

The Caveman didn’t have electric light, he had fire. Fire is red/orange, a natural colour for us to be looking at when it is
dark. This red light will not upset our natural daily rhythm of the SCN, our body clock. However, in this modern world we
have all manner of gadgets that emit light, they emit more blue light than the other colours of the spectrum. We have
evolved over millennia to associate blue light with the morning time and red light with evening time.

Your sleep depends on it.

When your eyes are exposed to blue light a cascade of actions take place well below consciousness. Hormones are
released that brighten us up, make us ready for the day (Cortisol), Serotonin is released which again prepares us for the
day.

Melatonin, on the other hand, production ceases. Melatonin is one of the main hormones that prepares our body for
sleep. If you expose your eyes to blue light in the evening, particularly just before bed, then you are deeply affecting your
quality of sleep for around 3 hours. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Example:

If you were to look at your phone at 10pm and it will be 1am before your Melatonin has returned to a normal production
level. If you are getting up at 6am then that only leaves you 5 hours of good quality sleep. With our normal sleep rhythms
of about 90-minute cycles, this only leaves you roughly 3 regular full sleep cycles where it is generally accepted that you
need at least 4 or 5 to feel fully rested.

Why do we sleep?

Sleep is the chance for your body to clear out. Any cellular debris from the day can be swept up. It’s a bit like at the end of
school, you put your pencils back in the pots, the glue sticks back in the right place, stack your chairs on the table so that
the cleaners can come in and do the hoovering/mopping etc. The exact same process happens when you sleep.

In your brain neural connections that are unrequired disconnect enabling you to form new memories and connections,
things that are important have the chance to be fully formed into a long-term memory, the debris and junk that might
have built up from the day is able to be swept up and away. It’s thought that this can only happen during sleep because
the brain doesn’t need to process all the information from sight, sound, proprioception/balance/ movement/talking etc
and it requires a lot of energy to do this cleaning.
It’s like ctl, alt, del a complete back up and then deletion of the unimportant and saving of the new stuff that you still
need.

When you have poor sleep that’s broken frequently then that process does not happen efficiently. Lack of concentration,
headaches, “brain fog” and in general a poorly functioning body is the result.

We want cells to die

Cell death is important, we need it to happen to maintain health, in the biological world it’s called autophagy when it
happens normally and necrosis when it doesn’t. Necrosis is when cells basically die of old age, they’ve been hanging about
for too long and can still work but not very well, eventually they do die but leave a bit of a trail of destruction and
inflammation. When these unhealthy cells divide they create more unhealthy cells. Autophagy is the bodys way of
cleaning up the cells before they become too old and fragile keeping the health of the cells optimal. This prevents disease
and ill health. Sleep is our main opportunity to let this process happen, particularly for the Brain.

Tip: to create cell death there are many simple things that we can do – getting good sleep is one but also light exercise –
even 20 – 30 minutes of brisk walking daily.

A great book that covers this topic in relatively plain language is “the telomere effect” by Dr Lissie Blackburn PhD and Dr
Elissa Epel – there are many more tips in this book about how to enhance cell health and sleep.

There are many other reasons why we need good quality sleep but for the sake of keeping this a relatively short read I’ll
just mention a few more.

Diabetes and Blood Sugar Levels; Leptin/Insulin resistance; Hormonal balance, the hypothalamus and pituitary glands plus
the peptides that they produce such as growth hormone, Thyroid stimulating hormone, oxytocin and vasopressin to name
a few; without good quality “normal” sleep these hormones will become imbalanced, not going through their proper
cycles which in turn negatively effects your health on a global (whole body) scale.

Resources for further reading.

https://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/

Why we sleep – by Matthew Walker

http://healthysleep.med.harvard.edu/healthy/science/how/neurophysiology

The Telomere Effect – By Dr Elizabeth Blackburn and Dr Elissa Epel

https://www.frontiersin.org/articles/10.3389/neuro.02.031.2009/full

Diet
Advising people on diet is always so tricky because you’ve probably eaten a certain way for a long time. You’ve long
created your own opinion on healthy eating, on what is good for you or not, whether you’re vegan, vegetarian, paleo,
keto, slimming world, weight watchers or just about anything inbetween. If you’ve heard of it you have probably tried it.

What I’m teaching you here is not rocket science, it’s not even a diet as such. It’s not designed to help you lose weight
(although you may if you have weight to lose) It’s not designed for sports performance (although it may help by
consequence) and it’s not designed for muscle gain and size (but it may help).

My advice is very simple, as you will see. Remember, “what would a caveman do?”

Macro Nutrients

These are Fat, Carbohydrates and Protein. Each one of them is important in its own way.

Protein: There are 27 amino acids (which are the building blocks of Protein), 9 of which are essential. Essential in this case
means that we cannot form them from other foods. They must be eaten as they are. We get them primarily from meats,
fish, dairy and eggs contain ALL 9 essential amino acids, vegetables, beans, legumes and fruits may contain some but not
all essential amino acids, but a large mix of these sources should provide enough. The other 18 amino acids can be formed
from the essential amino acids and built as and when required. We need Protein to provide the building blocks for
muscles, organs, glands etc

Fat: Saturated, Un-saturated, mono-unsaturated. We need Fat to line our nerves, build hormones, to absorb vitamins A, D,
E and K. A fuel source for our body to create Energy in the form of ATP (adenosine tri-phosphate) it is essential in our diet.

Carbohydrates: commonly described as fibre (soluble and insoluble), starch (complex) and sugar (simple). Carbs are vital
for energy hungry organs as they can quickly be absorbed and formed into usable energy (ATP), heavily utilised by the
Brain and other Energy hungry organs such as the Heart. Imagine a long metal chain – starch is the whole chain; a sugar is
a link in that chain. The job of the gut is to turn starches into sugars and then absorb those into the blood stream.

Micro- Nutrients

Another vital part of our diet is micro-nutrients. These are the vitamins and minerals that are also contained within food
alongside the fat, carbs and protein.
Vitamins - There are 2 kinds of vitamins, those that require fat to be absorbed into our system and those that require
water. The water-soluble vitamins are required daily as they will be used and excreted through urine and sweat. Fat
soluble can be stored within our body and require fat in our diet to absorb them.

Water Soluble Vitamins: B complex and C

Fat soluble Vitamins: A, D, E and K

Each vitamin has its purpose within our body and for the requirements of this read is too in depth. A varied diet should
contain a wide mix of all of these vitamins. Water soluble are required daily and fat soluble can be stored so not 100%
necessary to intake daily but it’s good to keep them topped up.

Minerals - Iodine, magnesium, calcium, sodium, phosphorus, zinc, copper, potassium, sulphur, iron and more. Like the
vitamins, they are all vital to a healthily running system. From cell health, to thyroid activity, muscle relaxation, muscle
action, bone health, liver function etc. Minerals are used everywhere in our body.

Unfortunately, modern farming techniques generally mean that much of the vital mineral content of our soil has been
tainted and the food that we grow is generally devoid of much of the micro-nutrient value that we need that it would have
once contained. This means that even the healthiest diet may well be deficient in some nutrients.

What did our ancestors eat?

I’m not talking about our grandparents, we should be thinking more about 200+ years ago and ideally 2-3000 + years ago.
Before modern farming really took over, before refrigerators, before global transport of food, before pesticide, before
grain fed cattle (those guys eat grass and plants!!), before corn fed chicken (they should eat corn AND worms, grubs etc!),
before trains and modern transport, before oil slicks and plastic, when people could only really walk or ride a horse to
places. It took a long time to go anywhere and eat something not from where you live.

Imagine trying to get to France 200 years ago (let alone the Caribbean or India) even going from London it would have
taken at least a couple of days. No jet lag back then, you weren’t fast enough to have that problem.

Storing food was also difficult. Sailors, you may remember from school, often suffered with Scurvy on longer trips because
they weren’t getting vitamin C because they weren’t eating the fresh fruit and vegetables that they would have had access
to on land. Having food that lasted longer than a few months was difficult.
Our ancestors would have eaten simply, they didn’t have ovens like we know, saucepans or a range of cooking pots. He
had an open fire, perhaps some kind of cooking pot or a stick/frame to cook or smoke food, he only ate organic too and it
would have been fresh, rarely more than a few days old.

He also ate what was available at that time of year. This is more important for us who live away from the equator where
food changes from season to season. If you live in the tropics, then this is less important because food there doesn’t
change so much from month to month.

A Caveman living in the UK would eat a simple diet of a wide range of foods of what was available at that time of year near
to where he lived. Humans have sporadically lived in the UK for 40,000 years and permanently for 12,000 years. We’ve
done alright for that long and apart from a few rare plagues lived happily and healthily here for a very long time based on
a local diet.

Winter is coming.
If you look at farmers’ fields at this time of you might notice what is growing or perhaps what is NOT growing. Fruit and
vegetables are rare during the winter months and quite prevalent in the Summer and early Autumn months.

What did our caveman eat?

We ALWAYS live near water, whether it be the sea or a river, even now all the major cities and towns are either by a river
or the sea. There will be many reasons for this including having a water source but also a year-round availability of food. It
is rare that large rivers totally freeze and even rarer that the Sea does. All seafood would be an available source of Energy
and Calories all year around.

Animals also are required to live all year around. Meat/fat would have been a vital source of Energy when fruit and
vegetables were in limited supply.

In Winter, when food is limited you would eat what was available. What was available was meat, fish, shellfish and sea
greens, a limited amount of winter vegetables and fruits would have also been available.

Tip: eat way more seafood than you are currently eating.
If you have health complaints, eat seafood and particularly shellfish (unless you are allergic) like prawns, oysters and
muscles daily. If you are in good health aim for seafood (oily fish plus the others mentioned) 3 to 4 times per week

https://www.visionlearning.
com/images/figure-
images/225-a-2x.jpg

You can see that the same

amount of energy that hits
the earth at the equator is
not spread but at higher
/lower latitudes that energy
is spread both through
refraction and the angle of
the Earth compared to the
Sun
 Summer

Have you even seen a banana tree in England?

In the Spring and Summer months the change in light and warmth from the Sun as the Earth positions the UK more
towards the Sun ignites the seeds to grow, the existing plants to produce their leaves and start producing Energy so that
they can grow their fruit, nuts, seeds or roots.

The main directive of all life is to survive and breed – this is all the plants are doing by producing their goods.

Plants also produce chemicals called lectins which discourage animals from digesting their produce making the animal
sick, most animals learn quite quickly what disagrees with them.
Humans aren’t that in-tune with their environment (internal or external) anymore it seems, IBS, crohns, colitis, allergies,
stomach ulcers, reflux and food intolerances are rife – histamine and immune reactions to food are so common place as to
appear normal. Normal does not mean that it’s right.

More about lectins written in this great book - The plant paradox – Steven Gundry PhD

60% of the population is overweight – that, therefore is “normal” however normal in this case is not healthy!
https://researchbriefings.files.parliament.uk/documents/SN03336/SN03336.pdf

An overstimulated (or overly regularly stimulated) immune system will get “tired” and confused and begin to attack the
wrong things (auto-immunity). Could it all, or at least in part, come from an inflammatory diet because we are eating the
wrong foods from the wrong place at the wrong time of year?

Think of it this way.

If you have cereal for breakfast (wheat), sandwiches for lunch (wheat) and pasta at dinner (wheat) it’s no wonder that we
have a problem with gluten/lectin intolerance AND wheat is only harvested in Britain in the late summer months and early
autumn.

If you eat one form of food too frequently it’s probably going to aggravate something. If you eat it at the wrong time of
year and it’s been stored unnaturally it will likely aggravate something too.

The same could be said for many common food items such as the Nightshade vegetables (tomatoes, paprika, chilli, white
potatoes, sweet (bell) peppers being the most common ones) often adorn many meals that one would have in a week.

a. How many of those grow outdoors in winter in the UK?

b. Where do they commonly grow?
c. When do they commonly grow?

In Summer you might be ok with them but perhaps not, you would either need a relatively expensive test, send stool
samples etc or simply remove them and add them back one at a time over the course of a few weeks to see when
symptoms arise again.

If you want to do the scientific approach I would recommend https://www.viome.com/ for a full picture of what you
should/shouldn’t eat. It does require you to do this at least every 6 months because your gut bacteria will change
therefore your requirements/allergens/intolerances will also change. I would also hazard it depends on the seasons also,
so your diet will vary from month to month, week to week and even to an extent day to day.
In winter things slow down because everything is powered by the Sun in the Winter the power from the Sun that reaches
the ground in the UK is reduced. In Spring and Summer everything kind of wakes up again and starts producing.

Eggs are being laid, plants grow, animals that have gone through lean times put on weight and give birth to their young in
a time of plenty so that they have the greatest chance to surviving the following Winter. Now is the time for
carbohydrates.

If you look at the last paragraph it might provide some insight into why we have such a massive problem with obesity –
carbohydrates are predominantly a summer food

Eat Carbs when they grow and where they grow, put on weight in the Summer to survive the lean times in the
Winter…you don’t need a fridge if you’re carrying a few extra kilos from Summer to get through leaner periods.

Did our Caveman ever eat a banana in the England?

NOPE. The banana tree would not be given enough energy from the Sun to either grow, produce or survive long enough in
the UK.

Tip: eat locally produced food that is appropriate for the time of year – whether that is fat, protein, carbohydrate,
seafood, meat, vegetables, fruits, nuts or seeds

Tip: In the supermarket the packaging will normally proclaim in big writing on the front that it is British produce – that’s
the stuff you want to mostly fill your trolley

Tip: Seafood is preferably local however it is less important to be local than your fruit and veg.

Hopefully this next few chapters aren’t too much of a leap of faith now….

Light

…. food IS light.
I’ve talked a fair bit about light already throughout this read so far. Hopefully you’ll realise that this is one of the most
important things in your life. A life devoid of light is a life that will be full of illness. A life where your body absorbs light
from the food of a foreign place (not where/when you’re from) will be disharmonious to your body.

We know that Energy cannot be destroyed, only changed from one form to another. When a plant receives light from the
Sun it uses that Energy, combines with enzymes, water and nutrients from the soil to produce its fruit, leaves, growth etc.

That light Energy is transformed into a product of the plant, whether it be the wood, a leaf or a nut, seed or fruit.

When you come along and eat that fruit, you are eating a combination of the nutrients that the plant has absorbed and
produced from its own environment including the light. That nut/seed/fruit has also (often) been exposed to the sun itself
directly and has absorbed Energy directly from the sun

E=mc2

c is the speed of light, speed = distance/time – distance can be described as wavelength (metres) and time could be
described as frequency (how long it takes to go from one peak to the next, in seconds)

Speed = distance/time therefore c=wavelength/frequency

Speed of light, wavelength and frequency are intrinsically linked with Energy.

E=m x (Wavelength / frequency)2

So now we can see that light, energy, wavelength and frequency are related. We also know that a Calorie is a form of
Energy (calories are also measured in Joules which is the amount of Energy exerted over a distance and time). Energy can
ONLY be transferred. Therefore, Energy AND Light are directly linked.

Calories = m x (wavelength / frequency)2

Can you see that food contains the Energy of the light that helped it to form? Could it also contain the exact frequencies
and wavelengths that it is exposed to from its environment?

On another note your nose and a dogs nose can smell exactly the same smells, it’s just that the dog can smell lower doses
of odour, it’s just more powerful (a telescope on earth can see the same patch of space as the Hubble telescope but the
Hubble telescope can see a lot more of what’s there because it’s more sensitive and has less interference). We also know
that one thing can smell like another without being the same.

Example: coming from the Army, we go taught that the smell of almonds in an area might mean that there are explosives
nearby not a massive pile of almonds. This is not so much to do with the actual smell, more of the frequency of the smell.
When you smell you are sensing a vibration of a molecule not the molecule itself.

More on this kind of thing in “life on the edge: The coming of age of quantum biology” by Johnjoe Mcfadden and Dr Jim
Al-Kahlili – a fantastic read

Light has a frequency and wavelength as we’ve already looked at when we talked about sleep. Where you are, has an
influence on the frequency and wavelength of your food because it is controlled by the Sun, seasons and the spin of the
Earth.

In music we often want frequencies that are harmonious so that they don’t cancel each other out and sound pleasant
creating more sound (acoustics). If light is Energy and you want more Energy it would make sense that you want a
harmony in terms of your body and the food that you eat.

A hypothetical question.
Could this mean that you can eat fewer “foreign” calories and still get the same amount of Energy because they are
coherent (in harmony)?

When things are in harmony the Sum of the parts can be greater than the individual
pieces. When things are disharmonious, they cancel each other out or create “noise”

If the frequencies are disharmonious what effects could this have on your body? It may produce certain peaks and create
an “over-power” in one area and completely cancel out in other areas where there is little or no Energy.

Could this affect your organs, glands, energy levels, creativity, sleep, mood, health, weight gain?

By matching your food to your environment (light) you are more likely to be able to lose weight, have better sleep,
produce hormones appropriately and have greater health.

Get Naked

We need to match our frequencies to our environment so that we can absorb the nutrients, frequencies and wavelengths
from our food effectively.

Your body needs to know what frequency to be, it can be tuned, like a radio, by Sunlight and Earthing (which we’ll talk
about in a bit).

Our eyes are key to absorbing light from our environment but they are not the only way in which we can absorb light. I’ve
already talked about that in the sleep chapter. But now you can see an extra importance to it.
Skin is also a way in which we can absorb energy from our surroundings. This is easily seen when we go outside regularly
and start to build a tan. Ideally this is done slowly and gradually throughout the year so that your body does not get
damaged by the strength of the Energy that it receives (sunburn).

Tip: You need to tune your body to the environment in which it lives – exposing your eyes to the sunlight in the morning
as we’ve already talked about but also exposing your torso (largest area of skin) to the Sun as regularly as possible will also
help. (ever wondered why most people feel better in Summer and worse in Winter…. this is part of it)

Finally, through food, if you eat food from the right place, at the right time of year your food light will match the
environment (sunlight)

You need to train your skin to match your environment, it’s like running a marathon, you don’t just turn up to the start
line without any training and expect to win.
You spend weeks, months and years in the build up to the event so that you stand a chance. Our skin can do this, train it
well by regularly being outside through the spring and early summer to build your callous (Tan) so that you can truly
match your natural environment.

If we are frequently exposed to artificial light over much of our skin, we will un-tune our body to our environment.
Subsequently this will affect the digestion because your body won’t “know” what frequency that it should be absorbing,
the knock-on effect is the poor functioning of other systems within our body. Whether that be adrenal fatigue, IBS,
tiredness, brain fog or anything else.

To get the most out of your food, your body needs to match the environment in which you live you need to eat food that
is grown in a natural environment near where you live. To do this you need to expose your skin and eyes to natural light,
eat food from your local environment whatever and wherever that may be.

Tip: Harmonise with your locally produced food by exposing as much skin and particularly your eyes to sunlight (daylight
works if it’s grey) for as long as possible each day. Minimum – 30 minutes of eye expose to daylight, preferably in the
morning.

Tip: eat locally produced food that is grown at the time of year that you are in

Magnetism, electrons, photons, mitochondria

Whenever you have an electrical current, there is always (or nearly always) a magnetic field. Electrical current is the
movement of electrons. This can either be Direct Current (DC) or Alternating Current (AC). Your body has both a DC and
AC capability. With Direct Current the magnetic field will be on and always in the same direction and strength in
comparison to the Electric field and Current.
 When you have AC electricity, the magnetic field fluctuates up and down in conjunction
with the electric field. For a very moment there is zero electron flow momentarily and
therefore zero electrical field and magnetic field.

Earths magnetic field extends far into space and protects the planet
from harmful emissions from the Sun but is not so protective that it
prevents “useful” energy from penetrating

Why is alternating and direct current so important?

Earth, as we know, has a large magnetic field due to its large Iron (ferrous metal) core which rotates deep within the
centre of the Earth. This Iron core generates a magnetic field that extends deep into space and prevents a lot of radiation
from the Sun from reaching the atmosphere and potentially causing damage to the planet. Mars, on the other hand, has
only localised magnetic fields that are unstable, it has lost virtually all its atmosphere and has become a massive dry
dustbowl.

Life on Earth simply wouldn’t exist without

Magnetism. Magnetism does not exist without
Electricity (electrons), life does not exist without
magnetism and consequently electricity.

Side note – therefore we don’t currently live on

other planets – we wouldn’t survive there for
long without the support of Earth (literally the
planet, not the people on it)

Another cool thing about magnetism can pass

through your body, all the tissues. X-Rays reflect
off bone, radio waves are interrupted by thick walls, UVA/B are prevented by thin clothing. Magnetism, technically,
propagates into the universe forever at ever decreasing strengths (the inverse square law, for every x meters distance the
effect is 1/x2 reduced). Magnetism can be deflected and guided but never stopped.

So, if the Magnetosphere of the Earth deflects who knows what from the Sun, Solar Flares and dangerous Gamma Rays
and Solar Storm debris, what kind of effect can it have on our body – which is a lot closer to the Earth than the edge of the
Magnetosphere. (you live on the surface of the Earth, right?)

When a moving magnet (the Earths Iron core) is placed next to a conducting material (minerals, metals, water, rocks) it
can create an electrical current (electron movement). Electrons always move from high density to low density. So, if the
earth creates a magnetic field, which interacts with conducting materials (which are everywhere), it creates current, the
current moves from high density to low density.

Much in the same way as how a battery (D/C) or an electric motor (A/C) works
What if I now told you that skin is conductive AND that electrons are the SAME as anti-oxidants. Have you ever been
electrocuted? I have. You are conductive!

Anti-Oxidants

Foods that are touted with Anti-Oxidants properties are chemically made up with an abundance of electrons. They come
along to a free-radical within your body, donate an electron and neutralise the potential problematic atom. Free radicals
are atoms that have lost an electron or are chemically unstable and require an extra electron. You don’t want too many
free-radicals running about in your body because they are the kinds of things that can cause tumour formation, mutation
and aging of cells, improper cell death (necrosis not autophagy as discussed earlier) etc.

With all of this in mind it would be a good idea to get some anti-oxidants (electrons) by being in touch with the Earth
(literally touching) with bare skin. You could either take off your shoes to touch the ground (or plants/trees) with bare
hands/feet to get the benefits of electrons from the Earth.

Tip: touch the earth or a living thing (trees/animals) with bare skin for around 30 minutes per day.
Hint: combine this with your 30 minutes of daylight and you’re on to a winner.

Tip: when you’re out doing your gardening, do most of it without gloves (unless things are really prickly)

Mitochondria – The Internal Nuclear Power Station

I’ve briefly mentioned these guys earlier in this little book. The “powerhouse” of the cell. They are in control of turning
Calories from Glucose or Fatty Acids into ATP via the Electron Transport Chain. The ETC is a complex chemical process that
describes how one chemical combines with another in a multiple staged process to produce usable Energy (ATP). There
are 3 ways in which our body can produce ATP. Aerobic, Lactic and Creatine Phosphate. Aerobic metabolism is the most
efficient form of producing Energy long term. Producing 34 ATP per cycle, effectively, if your mitochondria are working
well and you have enough glucose/fat in the tank you could keep going all day on aerobic respiration. Lactic acid Energy
production we only produce 2 ATP per cycle. That burning sensation when you are working hard in the gym is lactic acid
building up in your muscles which is the by-product of this form of anaerobic Energy production and it’s ultimately why
you feel like you must stop after a few minutes of hard exertion. Creatine Phosphate also produces 2 ATP per cycle, but its
production is exhausted after 8 – 10 seconds of extreme Energy output.

There are dozens and up to thousands of Mitochondria in each cell (you have trillions of cells
and therefore many multiples of trillions of mitochondria) depending on the Energy
requirement of the cell. The Heart would have a lot more Mitochondria than a muscle like the
bicep which is only used occasionally in comparison.

Within the Mitochondria we have something happening called the Electron Transport Chain –
here’s those pesky electrons again. Electrons are produced via chemical reactions in a process
too complicated to describe here, we run on electrons. More on the ETC here
https://en.wikipedia.org/wiki/Cellular_respiration

The optimum system that we use to produce Energy is the aerobic system – generally low intensity exercise where you
can talk in short sentences to someone but not have a full-blown long conversation. Secondly, we also need to train the
lactic acid system occasionally so that that process can become more efficient too – this requires periods of hard effort
lasting between 30 seconds and 3 minutes (start at the lower end of that) – you will get out of breath. It takes roughly 3
minutes to recover from these higher intensity efforts. Both ends of the spectrum are a fantastic place to train although I
would spend 4 – 6 weeks as a minimum in training the Aerobic system alone before moving on to higher intensity
exercise, particularly if you are a beginner or haven’t trained for months or years.

Exercise and the Brain

We need to talk a little more about electricity again. Sorry.

Exercise is not only a way of burning up excess Energy, you are not only training your body to use Energy, you are also
telling it how you want to use Energy.

Your body does (and reacts to) how you use it, what you feed it and how repeatedly you do that something. Whenever
you want to get good at something, do it more often and you will get better at it faster, think about it frequently and you
will get further improvement in that facet of your life.

Have you ever seen a high jumper (or any athlete) standing and warming up before their finals?

You might notice they stand still, often with eyes closed picturing exactly what they are about to do, they might even hop,
lean and move as if they were about to perform their jump. An action that they have performed hundreds and thousands
of times before.
 You’d think that someone who had practiced an action so many times would not
need to rehearse it again and again, yet they do. More about this in the next
chapter on the Brain but for now let’s accept that this helps.

Practicing either physically or through mental preparation prepares your body for
the action that it’s about to perform.

Tip: visualise, watch videos or find images of what you are trying to achieve to
speed up your learning or healing process.

When we are about to do something the pre-frontal cortex lights up, sends messages to the motor cortex which then
projects messages out to the midbrain down into the spinal cord, out to the muscles that are going to take the actions
required. The Cerebellum (a very densely neuronally populated part of the brain) receives a copy of the plan and then
when the messages start returning after the actions have happened it compares the result with the intention. The sensory
cortex detects the new positions of the joints reporting on what happened.

Your brain uses memories of visual images, sounds, emotions and past experience to generate a
movement. Example: If something hurt before it will change how you move to accommodate that so that
it hurts less or not at all or you continue to move in the same way and it still hurts. Change the way you
move to change the resulting pain.

When you do something new, this is what happens.

Thought, messages, action, senses, comparing. Over the
course of time, once you’ve practiced something thousands
of times, it becomes almost automatic. A gymnast
performing triple backflips looks effortless, but they have
trained and practiced for years for that to become almost
unthinking, a pre-destined program that they can just press
play on and off they go. For a regular human being the
thought of a single backflip is near impossible and it would
take many weeks of practice, building slowly towards that
goal, before a backflip could even be attempted.

When you get on a cross trainer, bicycle, treadmill, get out running and even lifting weights. It’s quite likely that you have
a set program of exercises that you perform almost without thinking. You may have practiced it so many times that you
could almost run through your whole exercise routine in your head before you even go. Perfection and strength will come
through performing exercises repetitively until they have become so ingrained that they are automatic.

This is great because it allows you to achieve perfection in specific patterns and potentially achieve great things.

However, is this the best thing for your health?

It’s certainly better than doing nothing. However, I would encourage you to think outside of the box, performing the same
exercises over and over may make you exceptionally good at those few exercises but with excessive repetition and a lack
of variety you can become bored or worse injured because you are constantly stressing your body in the same way.

Tip: Try a new or different exercise. You need to think about your exercises regularly, are they serving me best?
When was the last time you did a forward roll? Played on Monkey bars? Climbed a tree? Balanced on a beam? These
simple activities are going to challenge your brain to think back to a point in your childhood when you last did those or
create a new pattern in your brain that will stimulate more of your brain and body into action.

If you regularly try something different and challenge your body in different ways it will give you more in return. When
you go back to a “regular” exercise, you may find that you have increased strength, flexibility, movement, coordination etc
that will enhance your gains in whatever you are trying to achieve.

Try this out when you’re next at the gym.

When performing one of your regular exercises, it does not matter what exercise what it is, 1, turn your head and eyes
forwards, do 2 or 3 repetitions of your chosen exercise; have a brief break 2. Using just your eyes, look left, head pointing
forward, repeat the exercise, have another brief break 3. Repeat the same exercise but with your eyes right.
Which, if any, felt stronger?

Hopefully you will find that looking one way or the other increased the strength in the exercise. Changing the way that you
do a normal activity can have great positive consequences.

Those messages that come from your Brain, pass through the Brain and into the spinal cord and then out into your body
are electrical in nature. More accurately they are chemical/electrical reactions.

At the end of a nerve lays a synapse or synaptic junction. Between the nerve and a tissue (muscle) is a small gap (the
synaptic cleft), in that space is a mix of chemicals. Receptors in the muscles read the message from the neurotransmitters
and the muscle can contract if enough neurotransmitters (signal strength) is great enough.

Much like a radio, you can only hear the music if a) you’re on the right station b) your antenna is able to receive a large
enough signal from the transmitter.

To then relax the muscle, the process must be reversed.

If you think about how you walk, how many muscles are working? How many nerve fibres are interacting with those
muscles? What else is happening in your body? (food digestion, heart pumping, breathing, oxygen exchange, cell
production, cell death) all the while you’re walking down the high street taking in the sights. These processes happen
continuously, without you having to consciously think about it.

Practice something enough it becomes so simple and you do it without even thinking.

Wolffs’ Law and Davis’ Law

Wolffs’ Law

When a bone is stressed (weight or force is applied to it) that bone will adapt to meet the needs acting against it.
When you are born you have very tiny knee caps and very soft bones. As you grow and start crawling and even just
kicking/bending the knees friction is caused along that cartilage/tendon and over time bone is formed over the area that
has essentially become inflamed. As you begin to stand the bones are starting to harden because of the increased force of
gravity and weight as you grow.

In a baby and an adolescent, we need to stress the bones to an extent so that they form correctly and strong. However,
this can also have negative effects, usually in older adults with conditions such as arthritis.
 When bone is “deformed” with a
force, an electrical current is
created. Bone is remodelled
according to the electrical
message that it is transmitting.

Our dinosaur here has large flat

bones for load distribution and
smaller thinner bones where the
forces applied to that area are
lower.

Think about bunions for a while, they are a common problem. No doubt genetics plays a part but also, increasing the
stress on that joint through tight and pointy shoes, incorrect gait mechanics (turning your feet out as you walk) and
multiple other factors, puts extra stress onto that point at the end of the metatarsal to the big toe. As a defence
mechanism your body builds bone where there is increased stress and a bunion is formed.

You need to stress/aggravate a bone to build a bone. By exercising you are putting weight and force into your bones. Your
bone reacts by repairing and building bone where it is required according to the stresses you commonly apply to it. In a
normally working body that is biomechanically sound, force will be transferred and electrical currents will be created that
keep the body working perfectly. When there is dysfunctional mechanics, bone may form in the “incorrect” areas and
eventually cause pain and/or injury.

Bunions are mostly a reaction to stress (force) and inflammation (too much electrical charge in an area)

Davis’ Law

This is essentially the same as Wolffs except it involves muscle and soft tissue. That’s how muscle grows when you go to
the gym and progressively build up the resistance (weight) of the exercises you are performing. Increase the stress,
increase the muscle size.

Similarly, if you stop going to the gym and lifting weights/stressing your joints your muscle mass will decrease. It’s not
much of a reach to realise that the same would happen with bones too.

If you decrease the cause of a bone problem (thinking about the bunions) and change the way you walk consciously,
practicing this new way over and over, wear different shoes that are wide and accommodate your foot, perform stretches
and exercises that assist that process to make the changes faster would the bunion decrease or even disappear over time?
It’s possible.

Bone, the same as muscles, is affected by exercise.

 But how does your body know where to build?

Simply, electricity. As I mentioned with Wolffs Law, when you bend or stress a bone, because of the materials it is made
from, it can emit/create electrical flow.

Do you remember rubbing a balloon on your jumper and then your hair magically lifting towards the balloon?

The same thing is happening in your bone. The stress/bend forces negatively charged atoms to one side of the bone and
positively charged to the other side. The more bend (force), the greater the effect. Depending on which way the bone is
bent will determine which way the electricity flows. This electrical flow is interpreted by the nervous system and building
materials are sent to the area to strengthen to prevent breaks and serious damage. Consistently heightened electrical
charge to an area will build bone/muscle. Consistently lowered electrical charge to an area will decrease muscle and bone
size/density.

If you did tonnes and tonnes of bicep curls, you wouldn’t expect to get large calf muscles. Your body knows where the
stress is and acts accordingly.

Ever seen Rafael Nadal’s arms – his left one, the main playing arm, is much greater in size than his right. Not only are the
muscles much larger the bone size and density will be much greater too so that it can cope with the stress of swinging a
racket and hitting a ball thousands of times per day.

You can clearly see his left arm is much more

developed than the right.

You can train your cells to produce Energy in the way that you want by performing exercises in a way that will force them
to use fat or glycogen (sugar). You can use a low carbohydrate higher fat diet to force your body to start using fat as its
main energy source. You can train LISS (low intensity steady state) cardiovascular exercise to encourage that to work
better. If you eat a high carbohydrate and low-fat diet you are training your cells to rely on sugar as your main fuel source.
Either way, you are getting the energy that you require. BUT you already store 100’s of hours of energy in the form of fat
and your body can ONLY store around 90 minutes worth of glucose (that’s called “the wall” in marathon running – it’s
when your body runs out of sugar and the lactic system cannot function anymore either)

How would you change your diet to TRAIN your body to use fat as its primary fuel source? How would you train to do the
same?

You are what you think, how you act, where you are, what you do and even who you are with.

Summary of exercise

Exercise is so much more than just keeping off weight. It’s a challenge for your brain to learn new things, it messages your
cells to produce different forms of energy, your liver releases glucagon to fuel your muscles, the mitochondria make ATP
from glucose or fatty acids and oxygen to keep your cells alive and working, it creates stresses to enhance bone and
muscle size and density, if you add new and novel exercises it challenges the brain to learn new things, build coordination,
balance, flexibility and mobility.

Exercise is so much more than keeping fit and losing weight. Don’t worry too much about the science of it all (this barely
scratches the surface) just know that you should exercise regularly and consistently challenge your body to adapt to new
stimulus whether that be increasing weight on lifts, changing the way you train regularly and trying to learn some new
movements that are unusual to your body.

Brain and Nervous System

The final and most important factor on our journey of health. The power house, the thing that separates us from all other
animals (supposedly).

86 Billion neurons which connect in Trillions of different ways and patterns, defined by their main purpose, size, shape,
position.

If you have a thought about lifting a weight or climbing stairs, your Brain then generates a program based on past
experiences on how to go about it. It sends messages to the hands about how to grip, which muscles will be primed to
work and then how they are going to do their work, also which muscles will be “off” to reduce internal resistance within
your body.

Those thoughts and messages are electro chemical, meaning that a chemical reaction is taking place that creates an
electrical message. Much like in a battery, chemical reactions occur, electrons are released, and your phone turns on (or
whatever).

The message/thought from your Brain travels from the pre-motor cortex to the motor cortex out to the Cerebellum and
the Brainstem then off into the spinal cord to the muscles, organs, glands. They then do their thing and report back to the
Brain directly through a return electro-chemical message.

If we look at each connection like a wire and a plug socket wherever it may be, either at the muscle or within the brain
itself. Electricity is generated and then passed along through each further connection like a daisy chain.

The Lobes of The Brain

Frontal Lobe – widely regarded as the boss, where new thoughts are generated, your inner voice. It isn’t always right
because it’s you. In Humans it is significantly more well developed than in any other species. At the back edge of it, it
houses the Motor Cortex.

Parietal Lobe – situated behind the Frontal Lobe its main role is receiving feedback from the body and making sense of the
world and what is happening within the body. At the front edge it houses the Sensory cortex.

Occipital Lobe – is situated at the back of the brain, its primary purpose is to interpret and decode the visual information
that our eyes are receiving.

Temporal Lobe – Lies around the sides of the brain behind where the ears are. It is largely involved in memory.
Insular Lobe – a more automatic and evolutionarily older part of the brain. Emotional and “gut” reactions are controlled
here along with a huge number of other functions

Cerebellum – houses roughly half of the 86 billion neurons of the Brain. It is the most densely interconnected part of the
Brain. It is involved in all movements. In electronic terms it is a comparator. It compares the messages being sent out to
the messages being received and asking, “do they match?” and if not “what can we do to correct?”.

The Brainstem – my favourite part of the Brain if you can have such a thing. It is split into 3 main sections. The upper most
part of the Brainstem is called the Mesencephalon (or Midbrain for ease), the middle part is called the Pons and the Lower
part is called the Medulla. Below the Medulla we enter the spinal cord. The Brainstem houses the cranial nerves (apart
from Cranial Nerve 1 and 2)

Cranial nerves – the cranial nerves are special nerves because they do not connect to the spinal cord directly. They are
either connected directly to the Brain (Olfaction – Smell) or directly into the brainstem. This speed up the feedback for the
brain because they are direct connections. There are 12 cranial nerves which are split left and right.

Because of where they are situated in the Brainstem it gives them special access to all other communication within the
body. They can interfere, and cross communicate with other messages because neurons that are close to each other are
able to excite each other.

The homunculus

This is a depiction of how your brain “sees” YOU. You have a motor (movement) and sensory (where am I, what am I
doing) homunculus. This is very specifically ordered. In the deeper centres part of your brain the sensory strip starts with
the genitals, then the feet and legs, onto the hips torso then arm and hand, next onto the face starting at the forehead
moving down towards the chin, finally the gut is sensed at the very other end of the sensory strip.

Anything in the Brain, if it is very close to another centre, they can interfere or collaborate with each other.

Imagine a radio that’s right next to your ear, it’s on a low volume but you can hear it loud and clear. Now stick another
radio, at the same volume, on your other shoulder and play different music through it. It would be very hard to distinguish
the two different sound sources and there would just be noise. This would be interference (pain, injury, disharmony in the
body)

If the radios were on the same radio station you would hear the music extra loud than if you were listening to just one
source of the sound. (harmony) – we talked about this in nutrition harmonies create louder noises, disharmonies usually
just produce noise.

The auditory cortex is designed to combine sounds so that we can locate where a noise has come from. If you put 2
different sources of sound equally distant from your head, you won’t be able to distinguish the two and end up with noise.

Stacking or Summation
Putting things together

Stacking is a way of putting things together in your mind. Imagine your local Library after their wild Christmas party. Books
everywhere, all over the floor, scattered behind the curtains, pencils shoved into the ceiling, gum under the tables,
multiple naked bottoms from the photocopier litter the whole room.

What are your chances of finding the book that you desire if there is no order and everything is everywhere?
You need order to be able to find and do the things that you want to do quickly and easily.

Stacking is a way for you to be able to join and enhance the current normal ability of your body by adding, thoughts,
memories, stimulations to different sensing systems (eye movements for example) similar stimulations to each
movement/exercise to enhance strength.

Using this, we can use many different ways to enhance your strength for any exercise.
Example: You are at the gym and you are going through your regular routine and you are on the Leg Press (it could be any
exercise), what you can do is do a spin before you get on the equipment, you may remember your favourite smell, you
could cross your eyes, look left or look right, you can move your jaw left/right/forward or back.

You might look a little bit silly but when you start getting faster results you will be looking for any way to stimulate your
senses that will enhance your muscular output.

Plasticity

The old saying “you can’t teach an old dog new tricks” is not correct.

Plasticity refers to a Brains capacity to change. Plastic items are adaptable and changeable. Your Brain remains plastic for
your entire life, this means that you CAN teach an old dog new tricks.

It might be a little harder and take a little longer because of the other junk that you have accumulated over the years.

What can you do?

Exercise – this isn’t simply putting your trainers on and going for a run or a walk (although that has been shown to
improve memory) but it is also about learning something new. The more that you practice an exercise the more automatic
it becomes. In the beginning you may need lots of coaching, after a few days or weeks the movement becomes automatic
and you get stronger, not just because that you’ve built muscle but because you have practiced it hundreds of times and
the circuits in your brain have been built that movement has become a habit. The Motor action has become learnt, you
then train your body to become stronger or more adaptable by doing something different.

Healthy thoughts – I’ve talked about how each thought is an electrical impulse between two neurons at a synapse. If
these neuronal patterns are trained often enough they will become habit. If we follow this along, the more often you think
or do something then the more engrained it becomes. YOU become your THOUGHTS – “I think therefore I am”
If you constantly think about something that hurts, the neurons that are triggered with pain states are also triggered by
the thought of pain (not just because the movement causes pain)
If you regularly think positive and happier thoughts then guess what, you create the habit of being happier, you will be
happier.

Where your head goes, your body follows. I got taught this in Judo many years ago and it’s easy to try out (if you want). If
you can take control of a person’s head, then their body will follow along – it must. The body and the head do not want to
be detached from each other. Your body will always follow your head.

However, in this case I’m talking about your mind, not physically your head. If you find your mind wondering and you tell
yourself “oh well, that’s just me, I’m forgetful, my mind wonders from thing to thing” – not true, that’s only the story that
you’ve told yourself and it has now become a habit.

Your mind may still wonder away from what you should be focussing on, but you can tell yourself that “you are focussed
and attentive and have great concentration and I will get all of my work done by x time” – which way is likely to get the
results that they desire?
 Summary of Tips

#tip 1: get out in the morning, without eyewear of any kind, for a minimum of 30 minutes to set your clock.

#tip 2: avoid blue light in the evening, for daytime you would need some blue light protection when you are inside and in
the evening, you need maximum protection.

#Tip 3: to create cell death there are many simple things that we can do – getting good sleep is one but also light exercise
– even 20 – 30 minutes of brisk walking daily and much more besides including healthy diet (more information to be found
in “the telomere effect”)

#Tip 4: eat way more seafood than you are currently eating.
If you have health complaints, eat seafood and particularly shellfish (unless you are allergic) like prawns, oysters and
muscles daily. If you are in good health aim for seafood (oily fish plus the others mentioned) 3 to 4 times per week

#Tip 5: Eat locally produced food that is appropriate for the time of year – whether that is fat, protein, carbohydrate,
seafood, meat, vegetables, nuts or seeds.

#Tip 6: In the supermarket the packaging will normally proclaim in big writing on the front that it is British produce – that’s
the stuff you want to mostly fill your trolley

#Tip 7: Seafood is preferably local however it is less important to be local than your fruit and veg.

#Tip 8: You need to tune your body to the environment in which it lives – exposing your eyes to the sunlight in the morning
but also exposing your torso (largest area of skin) to the Sun as regularly as possible will also help.

#Tip 9: Harmonise with your locally produced food by exposing as much skin and particularly your eyes to sunlight
(daylight works if it’s grey) for as long as possible each day. Minimum – 30 minutes of eye expose to daylight, preferably in
the morning.

#Tip 10: eat locally produced food that is grown at the time of year that you are in.

#Tip 11: touch the earth or a living thing (trees/animals) with bare skin for around 30 minutes per day.
Hint: combine this with your 30 minutes of daylight and you’re on to a winner.

#Tip 12: when you’re out doing your gardening, do most of it without gloves (unless things are really prickly)

#Tip 13: visualise, watch videos or find images of what you are trying to achieve to speed up your learning process.

#Tip 14: Try a new or different exercise. You need to think about your exercises regularly, “are they serving me best?” Or
“how can I adjust/improve my output?”

#Tip 15: Spin, turn, roll, crawl, look, smell, think before you get on that machine, practice it in your mind before diving
head long into the exercise – before you go to the gym watch videos and practice an exercise that you want to improve in
your mind.

#Tip 16: change your foot, hand, body or eye position on an exercise to stimulate your brain and body to do something a
bit different and load the muscles in a different way
#Tip 17: If you are in pain, write down that you don’t feel that pain, you are healthy, well and happy. The more often you
do and think that then the more likely it is that the circuit associated with pain in your (ankle/knee/back) will gradually be
withered away through the changing plasticity.

#Tip 18: If you can’t write your ideal situation down, think your ideal situation, picture it in your mind, add tastes, smells,
who you are with, create a deep “imaginary” future where everything that you have wished for has come true. You own
the nice car, the perfect house, your family and surrounding you (or not). Whatever your ideal life would look like in your
mind’s eye, imagine it daily. The more time you spend on this, the more emotion, thoughts, pictures, images, smells, tastes
and sounds you can add then the greater the result will become.

#Tip 19: Before any task or job, write down what you are going to do. The how is not that important particularly if it’s a
“now” job because you probably already know the how because you’ve practiced it. However, the outcome might be
better, faster than you could imagine if you spend 1-minute writing down what you are about to do.

#Tip 20: - Remember that your brain is infinitely adaptable, you CAN do anything that you really set your mind to (within
the realms of realism – jumping to the moon is not going to happen) but why not a backwards roll a handstand, earn 1
million pounds in a year. Set your mind to it, break it down, constantly remind yourself that you can do it through pictures,
imagination, writing, goal setting and one day you may just get there.

#Tip 21: The worst goal is one that is unwritten – anything else is at least something that you can work towards.

Thank you for taking the time to read this, I hope you’ve learnt something new that you can then take on, change a habit
and enhance your health.

Once you’ve got this far, there is no test, pass this onto a friend who might need some help with their health and hopefully
it can help them too.

You may remember at the beginning I said there was a secret message in this book. The secret is that I wanted you to read
it in detail and focus on the words in front of you so that you read it. Sorry.

By way of apology I have given you some excellent tips on how to live a healthier life with less pain injury and hopefully
stress. Also, by passing this book onto a friend and them cutting out one of the vouchers on the next page you can get a
50% discount on your next treatment. There are 6 vouchers in total. I hope book reaches 6 different families who can
receive a treatment from me

Attached pdf on foods that are in season by month, what is available all year around.
Foods by Month for the United Kingdom

This list will not be exhaustive but will cover the main fruits and veggies that are available and grown in the UK.

Seafood and Meats can be eaten all year around. There is no seasonality to meats. Aim to eat organ meats regularly too – liver, heart, kidney
etc and also organic well cared for animals have better nutrient quality and quantity
Fat – Summer fat – coconut oil: Winter Fat: Ghee, organic butter, Lard, Thick cream, Duck fat: Year Round – Olive Oil
Fruits and Vegetables by month – sea greens are available all year around – land based food please see the list below.

January
Apples, Beetroot, Brussels Sprouts, Cabbage, Carrots, Celeriac, Celery, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Spring
Greens, Spring Onions, Squash, Swedes, Turnips

February
Apples, Beetroot, Brussels Sprouts, Cabbage, Carrots, Celeriac, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Purple Sprouting
Broccoli, Spring Greens, Spring Onions, Squash, Swedes.

March
Artichoke, Beetroot, Cabbage, Carrots, Chicory, Cucumber, Leeks, Parsnip, Purple Sprouting Broccoli, Radishes, Rhubarb, Sorrel, Spring Greens, Spring Onions,
Watercress.

April
Artichoke, Beetroot, Cabbage, Carrots, Chicory, New Potatoes, Kale, Morel Mushrooms, Parsnips, Radishes, Rhubarb, Rocket, Sorrel, Spinach, Spring Greens, Spring
Onions, Watercress.

May
Artichoke, Asparagus, Aubergine, Beetroot, Chicory, Chillies, Elderflowers, Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Rhubarb, Rocket, Samphire,
Sorrel, Spinach, Spring Greens, Spring Onions, Strawberries, Watercress.

June
Asparagus, Aubergine, Beetroot, Blackcurrants, Broad Beans, Broccoli, Cauliflower, Cherries, Chicory, Chillies, Courgettes, Cucumber, Elderflowers, Gooseberries,
Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Raspberries, Redcurrants, Rhubarb, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring
Onions, Strawberries, Summer Squash, Swiss Chard, Tayberries, Turnips, Watercress.

July
Aubergine, Beetroot, Blackberries, Blackcurrants, Blueberries, Broad Beans, Broccoli, Carrots, Cauliflower, Cherries, Chicory, Chillies, Courgettes, Cucumber,
Gooseberries, Greengages, Fennel, French Beans, Garlic, Kohlrabi, Loganberries, New Potatoes, Onions, Peas, Potatoes, Radishes, Raspberries, Redcurrants,
Rhubarb, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Strawberries, Summer Squash, Swish Chard, Tomatoes, Turnips, Watercress.
August
Aubergine, Beetroot, Blackberries, Blackcurrants, Broad Beans, Broccoli, Carrots, Cauliflower, Cherries, Chicory, Chillies, Courgettes, Cucumber, Damsons, Fennel,
French Beans, Garlic, Greengages, Kohlrabi, Leeks, Lettuce, Loganberries, Mangetout, Marrow, Mushrooms, Parsnips, Peas, Peppers, Potatoes, Plums, Pumpkin,
Radishes, Raspberries, Redcurrants, Rhubarb, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Strawberries, Summer Squash, Sweetcorn,
Swiss Chard, Tomatoes, Watercress.

September
Aubergine, Beetroot, Blackberries, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Damsons,
Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Pears, Peas, Peppers, Plums, Potatoes, Pumpkin, Radishes, Raspberries, Rhubarb,
Rocket, Runner Beans, Samphire, Sorrel, Spinach, Spring Greens, Spring Onions, Strawberries, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Turnips,
Watercress, Wild Mushrooms

October
Aubergine, Apples, Beetroot, Blackberries, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Chillies, Courgette,
Cucumber, Elderberries, Kale, Leeks, Lettuce, Marrow, Onions, Parsnips, Pears, Peas, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Spinach, Spring Greens,
Spring Onions, Summer Squash, Swede, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms, Winter Squash.

November
Apples, Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Cranberries, Elderberries, Jerusalem
Artichokes, Kale, Leeks, Onions, Parsnips, Pears, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash.

December
Apples, Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Cranberries, Jerusalem Artichokes, Kale,
Leeks, Onions, Parsnips, Pears, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash.
 Retrain Pain Retrain Pain

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