Develop a high density exercise routine.
Exercise with vigor, continuously for 40 minutes each day. Start shuffling, (jogging or running,) or swimming, get on the stepper or climber, the exercise bike or the rower. Get a good sweat up. Go to Aerobic Fitness (coming soon) to find out what you need to do to exercise with vigor and record what you do. Your pulse rate should be over 130 for most of the time you are exercising. Ambling around the block, or walking around your office for ten minutes three times a day won't have much effect.

If you can build up to700 Aerabytes a week, you'll be well on the way to improving your aerobic fitness, restoring function to key body systems and losing fat.

The vigorous physical activity will burn off the chemicals that over-stimulate the sympathetic nervous system. This will cause muscles to relax and blood vessels to dilate.

Use Aerabytes as a way of measuring the time and intensity of your aerobic workouts. You'll need a copy of our Aerobic Activity Diary to know what we're talking about. You'll need 1000 or more Herbs a week to keep yourself in good shape.

Meditate on a daily basis to stimulate the parasympathetic nervous system.
When you do this muscles relax and blood vessels dilate to the very core of your body. Blood pressure comes down.

The Hourglass Eating Program.
Develop a low density eating routine. Go to Hourglass Eating Program (coming soon) and find out how to eat in a way that supports good health and ideal weight. Keep focused on the foods at the top of the hourglass. If you eat from the top of the hourglass you'll become thinner.

Eat the right food at the right time.
Jean Niedech, the founder of Weight Watchers said, 'Most people who are overweight don't eat enough; of the right food at the right time.'

Eat a decent diet comprised of low density carbohydrates, ie vegetables and fruit, (particularly those you don't have to cook to eat) and lean protein, especially fish. If you eat this way the fat will look after itself. You'll probably need to have a high fibre supplement to keep things moving on the inside.

Stop eating the wrong food at the wrong time.

• Stop eating so much fat. As likely as not you don't realize how much fat you're eating because most of the fat we eat is in combination with starch and sugar. It's not the bit you dribble into the non-stick pan that is adding extra calories to your diet, it's the pizza, biscuits and cake. Fat is the highest density food we eat. It contains 9 calories per gram, compared with carbohydrate and protein with only half the number of calories.
  Eating a high fat diet is a sure fire way to end up being fat. And keep in mind that even though you may not each much fat on its own, the amount of fat you eat in combination with starch and sugar may be considerable.

• Stop eating so much sugar . All it does is over-stimulate insulin production. Steer clear of soft drinks, licorice, lollies …

• Stop eating so much starch. Every time you see the word 'cereal' read 'starch'. Being a polysaccharide all it does is over stimulate insulin production. For all intents and purposes starch is a series of glucose molecules strung together, so that once they get into your body stream they quickly act like raw sugar. Blood glucose is elevated rapidly, stimulating the pancreas to pump out insulin.

  For sedentary people, all this leads to is a mad scramble by the pancreas to inject insulin into your system in an effort to get the blood glucose level down. Along the way, blood glucose level drops too far and you become tired, depressed and hungry. The adrenal glands then have to work over time to get blood glucose levels back to normal. (An increase in adrenaline over-stimulates your sympathetic nervous system leading to a stress reaction.) And because of the sedentary nature of most people's lives the glucose eventually gets stored as fat. Far from doing you good, too much of the food you've been told to eat more of is making you fatter.

  You may have been told that eating lots of starch is good because of the dietary fibre it contains. Don't bet on it. Bread doesn't contain the huge amounts of fibre that we've been led to believe. 3% or 6% dietary fibre is not high fibre. Try 15% or more and you can start to call 'high fibre' high fibre! The same goes for pasta and rice, both of which contain only small amounts of fibre. (Read the packet). The great tragedy is that when you thought you were eating a high fibre diet from grains and cereals, all you were eating was refined white flour. Throughout recent history it, along with refined sugar has been responsible for the demise of the world's aboriginal populations. Now it's killing us.

  On top of that half a dozen slices of bread each day can add and extra 1000 or more calories to your food intake (and that's before you start laying on the butter and jam). Your fat guts may well be a starch guts.

   

• Stop eating so much fat and starch — pizza, chips, pasta (when it's labeled carbonara ...) dry biscuits, bead and butter (and peanut butter)

• Stop eating so much fat and sugar — ice cream, chocolate, fudge

• Stop eating so much sugar and starch — most of the popular packaged breakfast cereals (which can contain over 40% raw sugar)

• Stop eating so much fat, sugar and starch — biscuits, cake, pastries ...

Eat the right amount of food.
Portion control is an important key to maintaining an ideal weight. For instance half a dozen slices of bread each day can add and extra 1000 calories to your food intake.

Take dietary supplements.
Particularly chromium, magnesium, manganese, potassium, zinc, and vitamins C, B3, B6, biotin, B12, E.

Follow steps 1 - 6.
If you do what's outlined in items 1- 6 you'll lose weight. For every kilogram you lose, you can expect your blood pressure to drop 1mm Hg.

Stop drinking caffeine.
Caffeine constricts blood vessels and may boost blood pressure between 10 and 20 points. Adult onset diabetes and high blood pressure go hand in hand.

Stop smoking.
Smoking contracts blood vessels, causing blood pressure to go up.

Eat liver-friendly foods
Eat foods which stimulate the liver back into normal function particularly celery, carrot and parsley. Here is my recipe for the thick shake from heaven

• place into your blender a selection of fresh fruit and vegetables — carrot, parsley, celery, cucumber, broccoli, pear, apple, orange …
• add some high fibre supplement (psyllium husk, raw oat bran, lecithin and flaxseed) to get yourself moving quicker on the inside and help lower your cholesterol level
• add a couple of heaped table spoons of whey protein from dairy or soy sources.
• add some soy milk (or Shape milk if you're not intolerant of milk products), water or fresh juice.

If you use these as meals (and I can guarantee that each one is a decent meal when you take into account the amount of fruit and vegetable), you'll soon find yourself losing weight. Your cholesterol level will decline.

Focus on your health
Undertake a course of personal development and counseling to get your mind back focused on your Self and your health