Movement Matters

Movement Matters – Katy Bowman
(Buy from Amazon; Buy from The Book Depository)

What if we can make ourselves, our communities, and our planet healthier all at the same time by moving our bodies more?

Movement Matters
is a collection of essays in which biomechanist Katy Bowman continues her groundbreaking investigation of the mechanics of our sedentary culture and the profound potential of human movement. Here she widens her You are how you move message and invites us to consider our personal relationship with sedentarism, privilege, and nature. Bowman explores:* how convenience often means less movement, not more time

* the missing movement nutrients in our food

* how to include more nature in education

* the impact of adding movement to permaculture and ecological models

* our need for vitamin Community and group movement

Unapologetically direct, often hilarious, and always compassionate, Movement Matters demonstrates that human movement is powerful and important, and that living a movement-filled life is perhaps the most joyful and efficient way to transform your body, community, and world.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                                         
WGP 036: Greed – How Intense Desire Creates Suffering

In this podcast I’ll be exploring Greed:

  • I’ll explain how greed can be a good thing
  • I’ll talk about where this wanting and grasping and craving for more comes from
  • I’ll explain the link between greed and unhealthy attachments
  • I’ll talk about how greed creates dissatisfaction through expectation
  • Finally, I’ll share a few strategies on how to manage yourself when it comes to greed and your desires


Greed is defined as an intense or excessive desire for more.

Looking at greed from an evolutionary lens, our ancestors lived in times of both abundance and scarcity and greed comes in very handy in those scarce moments. When traditional cultures did not have enough food put aside for the winter or had their villages wiped out by natural disasters or disease these are times when you need to have a very intense desire to survive as your life depends on it.

Coming back to today to modern times where if you’re fortunate enough to be listening to this podcast I have to say, you are pretty set when it comes to getting your basic needs met. We live in a world that’s very abundant in many respects with more than enough food being produced to feed the planet, but food wastage means people still starve. We live in a world with more than enough clothes to cover every single man, woman, and child a thousand times over, but still people die due to extreme weather conditions and thermal stress. We live in a world with so much advanced technology that this could shift the human race into a new age of peace and love, but old wars still rage on with weapons of mass and mini destruction being the technology of choice.

So the problem isn’t really greed itself, but the greed mindset in abundant conditions.

Now if the world we live in today has more than enough for us to survive why the excessive intense desire, the need, the want, the grasping, the craving for more? One reason is you have been programmed by news media, marketing, food companies, drug companies, sports, fashion, military, and every other industrial complex out there to desire more. Every day you see advertisements telling you that you’re not good enough or that you haven’t made it in life until you buy x, eat y, wear z, and smell like p, the letter that is.

Another reason for excessive wanting and desires is your upbringing. Your parents and family would have installed into your under seven year-old subconscious mind as you were growing up that no matter what you do, you must do more; no matter what you have, you must have more; and no matter how you’re being you must be more! Now they didn’t do this on purpose because hey their parents did the exact same thing to them.

So this is where greed in an abundant world comes from – external sources.  This is why despite having more today than anyone 10,000 years ago ever had, you have this insatiable appetite to want more to crave what it is you don’t have yet grasp at because you feel like you’re missing out on something. This greed mindset comes from outside of you.

Having an intense desire for more can lead you down a path to unhealthy attachments. Attachment itself isn’t a bad thing. A loving bond is absolutely necessary between family members, friends, and communities to keep everyone moving forward in the direction that lifts everybody up. Unhealthy attachments, however, are not bonds of love, but bonds of fear.

When you lust after and want great ideas, people, places, and things you can begin to confuse yourself with that which you desire. For example you could be greedy for money and say to yourself that unless you earn a certain amount or have a certain amount of cash in the bank you are not successful. So you grow this unhealthy attachment with an idea of success equalling having lots of money and therefore you think that without money you are nothing. Another example maybe you want to be with a particular person say a celebrity and you daydream about them and begin stalking them on Facebook and Instagram. Then one day you wake up and realise you know more about that person than you actually know yourself and you’re practically living life through them instead of in your own body and space.

This unhealthy form of attachment comes from a place of fear where we as living creatures grasp security every chance we can get. So whenever you feel insecure within your own skin or unsure about your own thoughts and feelings you may find yourself not wanting to go inside to face this doubt and instead may look externally for that safety and security. You will seek out ideas that make you feel good, people that make you feel safe, places and things that make you feel secure and you will attach yourself so strongly to them that your entire existence depends on them more than anything else.

This craving for security can lead to attachments that cause you to live outside more than inside of yourself creating disharmony in your bodymind leaving you with an unhealthy and unhappy life.

Greed, wanting and grasping and craving, leads to many expectations. Expectations of how your life should be, of how you should be, and of how other people should be. Notice a lot of shouldas there. Living a shoulda life is a surefire recipe for a dissatisfied life. How?

If you really think about it the only times where you’ve felt upset or letdown were when expectations you had about a situation or person were not met. Every single time you expect your well prepared plan A to happen, but instead plan B happens out of nowhere you get frustrated and then when plan B seems to show up more frequently than your precious plan A your frustration turns to anger and possibly rage or maybe even tears. Whenever you experience an outcome that is not what you wanted or were hoping for of course you’re going to be dissatisfied.

“Unfulfilled expectations are the prerequisite to suffering.”

Does this mean that to live a life without suffering you must live a life without expectations and greed? No and I’ll share a few tips now on how to manage yourself when it comes to greed, to wanting, to unhealthy attachments, and expectations.

Most important tip to managing yourself and your intense desires is to switch off from media, marketing, advertising, and any other bad influence that brainwash you into thinking you live in a world of scarcity and that you’re not good enough so you must buy what they’re selling before you’ll ever succeed in life. All of this stuff creates FOMO in your mind where you begin to Fear On Missing Out on what other people are doing because of the so-called importance that is placed upon them through hype and propaganda. By moving away from this hype you will lessen your FOMO and your need for greed.

Bonus tip: switch off the news as well and not only will you shield yourself from the advertising hype, but you’ll also decrease your stress levels from the negative news improving your overall health.

Another way to not lose yourself to wants and desires and lose yourself to unhealthy attachments is to practice mindfulness, awareness, and being present in the moment. ‘Be in the now man’ is hippy talk for wake up to what’s happening in you and around you right now in this moment. Many people live in the past reliving their regrets or in the future worrying about possible failures. This way of thinking creates doubt of your own worthiness and personal abilities to live a successful and happy life so you begin to look to find your worth in another person or in other material objects. You look outside instead of inside.

By being here and now you learn what it is you need in this moment and stop thinking about what you needed years ago when you fumbled that catch at school or what you need in 2 weeks to pay the rent. When you can bring yourself to what’s happening right here, right now you will find your desires grow less intense and see that what you really need could be as simple as a glass of water, a deep breath, a talk, a walk, or even a hug.

A couple ways to practise mindfulness is meditation of any type and body scanning. I’ve talked about meditation many many times before so I’ll talk a little bit about body scanning. Body scanning is not getting a CT scan or x-ray at the hospital or doctor’s office, but a mindfulness practise where you start from of your head or your feet and work your way down or up your body focusing on each body part as you go through the practise. You notice aches, temperature, and other sensations in one area of your body before moving to the next. This is a great way to centre or ground yourself to how you, your body, your mind, everything about you is experiencing life in that moment. I’ll put a link to a YouTube video in the blog post for this episode showing how to perform this body scan practise.

When it comes to letting go of expectations, um, actually don’t. Zig Ziglar a personal development coach and speaker has a quote that goes:

“Expect the best. Prepare for the worst. Capitalize on what comes.”

Meaning you shouldn’t remove expectations, but be flexible when things don’t go your way. Instead of stewing in misery think to yourself, what’s the lesson here and what new expectations can I create from this experience? Another way to say it would be to expect to fall in life and then expect that you will get back up.

Such is the story of all life no? A constant cycle of ups and downs, life and death, new and old. If you can see the world as an impermanent place where nothing is fixed, set, or stagnant, but more like water that’s always in flow and if you can see that the future is impossible to see and predict then you may just be able to let go of suffering by moving with the flow of the world when your expectations are not met and you may just learn something about yourself along the way.

Another quote this time by superstar martial artist Bruce Lee:

“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.”

Do not take on other people’s baggage. You got enough personal baggage to last many life times as it is.

I’ll leave you with this thought.

Imagine putting your hand in a river to get some water and you grasp tightly. You end up making a fist which comes up empty handed. Now if you were to release your grip and open your hand more you’d be able to carry a lot more water. Grasping on to desires too tightly stops you from getting what you want. Be mindful, open yourself up to letting go of attachments, be flexible with your expectations, and use greed to inspire and move you toward your dreams – suffering being optional.

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
WGP 032: The Truth About Cancer – Misinformation

In this podcast I’ll be exploring the dark side of Cancer:

  • I’ll explain the truth about cancer in terms of the type of disease it is and is not
  • I will bust other conventional beliefs about cancer that you might have
  • Finally I’ll give a few resources that you can use to enhance your knowledge about cancer and to help you take control of your health


About 1 in 2 people alive right now will get diagnosed with cancer. Look around you count how many people there are divide that in 2, they’re going to get cancer. And 25% of men and 20% of women will die from cancer. The American Cancer Society have estimated that in the U.S. in 2016, that’s this year as of this recording, 3 people will be diagnosed with cancer and 1 person will die from cancer every single minute.

Pretty scary stuff right or is it?

Media, which includes not just the news and magazines, but any influence on your mind and the way you think. So media really is your family and friends, your workplace, your church, social media, anyone you’ve heard or know are forms of media and media has a huge impact on how you think and on what you believe in.

When it comes to cancer the media would have you believe that to be diagnosed with cancer is automatically a death sentence and if it’s too late to treat conventionally then you need to get your affairs in order before your inevitable early death and if the cancer is treatable according to conventional western medicine standards then you only have a limited amount of time to choose between chemotherapy, radiation therapy, surgery or a combination of the three, which are western medicines biggest hammers to fight and destroy the nails of cancer.

Problem is anytime you have a hammer of course everything begins to look like a nail and as a society we have been taught to believe that cancer is a nail in your coffin and that the big three, chemo, radiation, and surgery are your only hope. But like I said these are hammers and these hammers do one thing very well and that’s to nail cancer right into your body.

The truth about cancer is this – cancer is not any different or especially significant than other non-communicable diseases or other lifestyle diseases like heart disease, lung disease, Alzheimer’s, diabetes, osteoporoses, stroke, MS, ALS/MND, chronic kidney disease, etc.

Let me repeat.

“Cancer is not any different or especially significant than other diseases.”

So all this extra fuss and fear mongering about cancer by the media by doctors isn’t justified and in my view it’s just plain irresponsible.

What this means with a cancer diagnosis is that it’s not a death sentence and like all other NCD’s, like all other lifestyle diseases you can take control of your health and live with your sickness and manage it or even overcome it. When it comes to cancer there’s no need for additional fear than if you were diagnosed with any other disease.

You know what? And what I’m about to say may be controversial to hear, but this is just my personal opinion that has rapidly evolved over the past few months of intensive, highly intensive personal research of reading scientific papers of watching and listening to hours upon hours of doctor and patient interviews including both success and failure stories… I believe that cancer is simple to cure. Now I did not just say it’s easy to cure from cancer. What I mean is that the solutions to curing cancer, which I’ll talk about in the next episode, are simple and require one thing and one thing only – a real intention to heal. So this means dedication, commitment and staying on the path to healing.

Now I’m not the only one who thinks cancer is simple to overcome. Here’s a quote from an article written in 1990 in the ‘Townsend Letter For Doctors’ by Dr Dan C Roehm regarding the Budwig Diet, which is a very effective cancer treatment protocol that’s been around since the 50s. Keep in mind that Dr Roehm is not only a medical doctor, but an oncologist (cancer doctor), a former cardiologist (heart doctor), and a Fellow of the American College of Physicians. He also has many years clinical experience working with people! And it was only through this work that he came to write this:

CANCER IS EASILY CURABLE, the treatment is dietary/lifestyle; the response is immediate; the cancer cell is [rendered] weak and vulnerable;

Cancer treatment can be very simple and very successful once you know how. The cancer interests don’t want you to know this.

May those of you who have suffered from this disease (and I include your family and friends) forgive the miscreants who have kept this simple information from reaching you so long.”

Alright let’s move on to other false beliefs about cancer which revolve around current cancer detection technologies and cancer prevention and treatment practises.

Mammograms, aka x-ray mammography, are used for early detection of breast cancer in women, but unfortunately this procedure gives more false positives and overdiagnosis, allows breast cancer if there is any to metastasis or spread throughout your body, and can even give cancer to an already healthy individual.

Let’s just imagine for one second that your body, it ain’t stupid folks! Your body knows how to heal, if you support it and get out of its way that is. When you get a cut, that area of your body swells up and it heals. If you do get cancer, is it possible that a tumour surrounding cancer cells is actually there for a reason? I say absolutely not only is it possible, plausible, and probable that tumours or neoplastic tissue are your body’s way of dealing with cancer, but to my mind it’s obvious that your body creates tumours as a way to protect itself, to prevent these cancer cells from growing out of control and spreading to other parts of your body. Your body knows what it’s doing.

So imagine now when you or someone you care about goes in for a mammogram and they take your breast and put it in the mammography machine the ‘pancake smasher’ and this may cause any tumours that are present to burst and all of that cancerous tissue gets what it wanted – freedom! And the cancer grows more aggressively and spreads throughout your entire body.

Alongside this mechanical damage to the tumour and your breast is the ionising radiation from the x-ray which is a known carcinogen or cancer causing agent. The x-rays used in mammograms actually put you at a higher risk of getting cancer in the breast so mammograms are just a bad idea anyway you look at it.

Look I’m not a certified doctor and I don’t claim to be one or play one on the Internet, but here’s a quote from Dr Leonard Coldwell a natural cancer cure expert:

“We as a medical society are giving women breast cancer with our demanding that they get mammograms. Mammograms cause breast cancer. Period. So mammograms are not healthy for women. Women should not be getting routine mammograms. That’s crystal clear, published in the peer review literature.”

Now that’s a powerful statement from someone with years of experience who deals with cancer patients every day.

Okay now the Prostate Specific Antigen or the PSA test to detect and help treat prostate cancer in men is almost as bad as mammograms. It has been shown that PSA testing has no benefit in reducing death rates and causes more harm than good due to the high rates of false positives and overdiagnosis.

Another belief is that the big three conventional western medical treatments for cancer, chemotherapy, radiation therapy, and surgery, are the only options you have and that alternative natural treatments are a bunch of baloney.

Chemotherapy, where drugs and chemicals are used to treat cancer, is like a nuclear bomb going off in your body leaving behind a massive wasteland and then expecting your body and health to recover from this. Well the statistics show that this approach hardly ever works as 97% of cancer patients that are treated with chemo are dead in 5 years. Another thing is that 42 to 46% of cancer patients die from cachexia or wasting of the body caused by the spreading of the cancer, leaving 54 to 58% that die from, can you guess?… the treatment of the cancer. I’ll say it again over 50% of cancer patients die from conventional treatments. I’m not liking those odds.

So it shouldn’t be a surprise to hear that over 90% of oncologists wouldn’t take chemo themselves and that about 90% of all doctors wouldn’t even prescribe the drugs they give to their patients to their own family.

How is it that so many patients die from chemo? First off all it is true that chemo will kill cancer daughter cells, as well as almost every other cell in your body, and shrink tumours, but the issue with chemo is that it will not kill the cancer mother cells that produce the daughter cells. When I say mother cells I’m talking about stem cells which are the precursors to all other cells in your body. Cancer stem cells, mother cells produce other cancer cells, daughter cells. Daughter cells are what you find inside tumours. Not only does chemo leave the mother cells intact, but another major issue with chemo is that chemotherapy is a known carcinogen. Chemo creates cancer. So yes chemo may shrink already existing tumours, but new ones will be created as a known side-effect of using chemo drugs.

Regarding radiotherapy everything I just said about chemo goes for radiation therapy as well. One extra negative side-effect of radiation is that it enhances cancer mother cell activity meaning more cancer daughter cells get produced after being exposed to radiation. Radiation is already known to be carcinogenic and yes it may reduce tumours in one area of your body, but it almost always will create more tumours somewhere else as well.

When it comes to surgery and cutting out tumours there are two main issues. First issue is the tumour is a grouping of daughter cells and while you may remove the tumour and the daughter cells, the cancer mother cells are still present in the organ tissue that’s left behind after surgery, and new daughter cells and tumours will eventually come back and grow from these missed mother cells. I mean how many times have you heard of cancer coming back seemingly out of nowhere. The surgeons they just never got rid of the mother cells.

Second issue with surgery is that there’s a high risk of puncturing and spilling the contents of the tumour allowing the cancer to metastasis and spread. This is absolutely the worst case scenario for anyone with cancer. You also get the same problem with biopsies, where a little bit of your bodily tissue is extracted and analysed to diagnose cancer. A biopsy could cause your cancer to metastasis and spread, but this risk is lower than actual surgery.

What is all this telling you?

To me it says that conventional mainstream western medicine has it completely backwards when it comes to treating cancer and most other diseases. Am I saying you should never use these big 3 treatments? No. I’ll talk more in the next episode on how to integrate these hammer-like treatments with a more feather-like holistic touch.

One final conventional belief about cancer I’d like to talk about is the idea that cancer is a random disease caused by genetics and it has nothing to do with your lifestyle. This is completely untrue and just really bad misinformation.

Let’s look at the stats on what’s causing cancer. About 18% caused by infection. About 23% caused by obesity. 41% by environmental factors, which leaves 18% with no known cause and of this 18% it’s estimated that about 5% of cancers are caused purely by inherited genetics.

So you have 5% of all cancers caused by genetics. Where’s the other 95% coming from? Lifestyle factors all of which are in your ability to manage. You may not be able to control the air you breathe, the people that are in your life or other factors, but you can manage your exposure to your environment and you can definitely manage your internal environment, your thoughts and feelings.

I’ll talk more about other causes of cancer in the next podcast, but for now I’ll leave you with this quote by Soren Kierkegaard that says:

“There are two ways to be fooled. One is to believe what isn’t true; the other is to refuse to believe what is true.”

Don’t play the fool. It’s one thing to be fooled by other people, but do not let your own beliefs and ways of thinking fool you into not seeing what’s right in front you.

I ain’t nobody’s fool and I don’t want you to be fooled so I ask that you take all this information that I just laid out for you and don’t believe any of it.

Yep. Don’t believe a single word I just said. Instead do your own research. Read the science; read first-hand testimonials of people overcoming cancer naturally; read books on cancer; find out the truth and origins behind chemo (spoiler alert – it started as mustard gas used during war); and watch documentaries about cancer.

The truth is no-one cares about your health more than you do and the first step to health success is knowledge, second step is planning, and finally action. If you or anyone you know is dealing with cancer or you just want to have the tools to prevent yourself from getting cancer then do the work, do the research, get that knowledge, and see how far down the truth-about-cancer-rabbit-hole you can go.

A couple of online places I’ll point you to right now include the awesome website This is a fantastic resource and it’s packed full of real honest truthful unbiased cancer information. One of the best documentaries ever on cancer is the 9 episode online docuseries The Truth About Cancer: A Global Quest. You can find this at Register and get the first 2 episodes for free, but you will have to pay to view the other 7. Trust me it’s worth buying the whole series.

In terms of books I recommend Cancer-Free by Bill Henderson, Cancer: The Problem and the Solution by Dr. Johanna Budwig, The Gerson Therapy by Charlotte Gerson, and The Fourfold Path to Healing by Dr Thomas Cowan, Sally Fallon, and Jaimen McMillan.

For real food recipes that’ll heal cancer I like the Nourishing Traditions cookbook by Sally Fallon and Dr Mary Enig as well as the ever popular Practical Paleo by Diane Sanfilippo.

I hope this information helps put cancer in a different perspective for you and gives you hope and strength in knowing that when it comes to cancer, you got this! You do have control over your own health. You just have to make the choice to take responsibility for your own self first.

In the next podcast I’ll be talking about the many different sides to cancer: the mechanics how it works, the cause, the contributors, and of course the cure!

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:         
WGP 024: How to Practise Smart Sun Exposure to Optimise Your Vitamin D Levels

In this podcast I’ll be exploring Vitamin D and Smart Sun Exposure:

  • I’ll explain the importance of Vitamin D and how it is made
  • I’ll talk about how conventional mainstream sun safety advice and practises are causing more harm than good
  • Finally I’ll give tips on how to practise smart sex (that’s smart Sun EXposure) and how to optimise your vitamin D levels so you can continue to live a happy, healthy, and holistic life


In the previous podcast I talked about some very important hormones that you needed to know about. By living a holistic lifestyle you can keep these hormones in a beautiful state of harmony and balance which in turn keep you and your body happy, healthy, and in harmony and balance as well.

One hormone I didn’t mention in the last podcast was vitamin D. I didn’t talk about vitamin D in the previous show because I believe that no matter the chaos in your physical, emotional, and mental body’s vitamin D has the power to bring all of you back to centre, in harmony, in balance, in peace and one with the universe. Yeah I know sounds pretty hippy dippy and I’ll talk more about this at the end of this, but for now let me talk more about vitamin D.

First up vitamin D has been given just the worst name ever because it isn’t a vitamin at all. A vitamin is an organic compound that your body cannot make and vitamin D is created by your body when your skin gets exposed to the sun. Technically vitamin D is a fat-soluble secosteroid so it’s a steroid hormone much like cortisone and testosterone, but let’s not get too technical here shall we.

I like to call vitamin D the sun hormone… sounds nice right.

The sun hormone controls the expression of over 1000 genes in your body meaning it can turn on or off about 5% of your entire genetic code. Whoa! The sun hormone also reduces inflammation, boosts your immune system, destroys disease, prevents tumours, fights cancer, strengthens your bones, is a powerful antioxidant, improves mood, enhances and activates the actions of the nutrients you eat, so overall vitamin D (the sun hormone) helps you live a longer quality of life.

Right now there is a worldwide deficiency in vitamin D levels in the human population. Even those in equatorial regions are vitamin D deficient can you believe it.

On top of that skin cancer rates continue to rise despite people following national health guidelines for sun safety.

In New Zealand where I live we have the SunSmart campaign where we are advised to slip on a long-sleeved shirt and into the shade, slop on copious amounts of high sun protection factor (SPF) broad spectrum sunscreen, slap on a wide brimmed hat, and wrap on some wrap-around sunnies (that’s sunglasses for you non-local folk). So Slip, Slop, Slap, and Wrap… pretty catchy right.

This campaign also recommends the following:

  • During September to April (the warmer months of the year) we should be sun protected between the hours of 10a-4p, and in the early morning and late afternoon have some form of outdoor activity for 30 minutes without sun protection
  • During May to August (the cooler months of the year) we should be outdoors for 30 minutes with face, arms, and hands exposed in the hours around noon

Now unfortunately it is this exact misinformation that is leading to both decreased levels of vitamin D and increased levels of skin cancer in the human population.

How so?

Well first I’ll talk about how your body actually makes vitamin D.

Okay I know I said earlier that I didn’t want to get too technical, but the way the human body makes this potent healthful hormone from sunlight or light energy is pretty cool.

When UVB rays from the sun hit your skin they react with a precursor molecule in your skin called 7-dehydrocholesterol to create vitamin D3. Now you can find this particular form of vitamin D in supplements. When this D3 is released from your skin into your bloodstream it travels to your liver where it’s converted to 25-hydroxyvitamin D3. 25-hydryoxyvitamin D3 then gets transported to your kidneys where it’s activated into the steroid hormone form that your body actually uses. This active form of vitamin D is called 1,25-dihydroxyvitamin D3 and it’s this form of the sun hormone that regulates gene expression and makes you a happy and healthy human.

Now the sun gives off a few different ultra violet rays, but its UVA and UVB that are relevant here. Here are some details about these two different spectrums of sunlight:

  • UVA does not get absorbed by the ozone layer and reaches the Earth’s surface year round. UVB is mostly absorbed by the ozone layer and only reaches the Earth’s surface during summer and the warmer months of the year.
  • UVA penetrates a few layers into the skin. UVB does not.
  • UVA causes skin to thicken and age, but not burn. UVB does the opposite. It burns, but does not thicken or age skin.
  • UVA damages melanin-producing cells (melanin gives colour to your skin and acts as an antioxidant, meaning melanin protects against skin cancer). UVB promotes melanin production.
  • UVA overexposure leads to malignant melanoma (the aggressive type of skin cancer). UVB overexposure leads to non-melanoma skin cancer (the least dangerous of skin cancers).
  • UVA passes through glass. UVB does not.
  • UVA will not produce vitamin D. UVB will.

Also take note that due to the fact that most of the UVB rays get absorbed by the ozone layer the angle of the sun to the Earth will determine the amount of UVB that actually hits the Earth’s surface. So during the summer and warmer months of the year when the sun is high between 10a and 4p there will be full UVB exposure on the Earth’s surface, as well as UVA of course. However, in the winter months when the sun is low on the horizon then very little to no UVB penetrates the ozone layer, but there’s still full UVA exposure on the Earth’s surface.

So if you’re living north and south of the 33rd parallels of the Earth’s latitude then you’re not getting any UVB during the cooler months of the year, but you’re getting plenty of UVA.

Okay enough about sunrays. I want to talk about sunscreens now.

Sunscreens are just the icing on the proverbial cake of misinformation. They are meant to protect the skin of the human race, but as it turns out most commercial sunscreens or sunblocks are nothing but a big disgrace.

Your skin can also be called your second mouth as approximately 60-70% of what you put on your skin gets absorbed directly into your bloodstream – bypassing your liver and its detoxifying processes. What goes on your skin goes straight to your blood.

The majority of sunscreens sold in supermarkets and pharmacies today are made with toxic chemicals that will actually increase your chances of getting skin and other cancers. These chemicals include:

  • Retinol
  • Retinyl palmitate
  • OMC or octyl methaxycinnamate
  • Octocrylene
  • Avobenzone
  • Oxybenzone
  • Homosalate
  • Octinoxate and
  • Octisalate

Add to this fact that many sunscreen SPF factors are based on blocking UVB exclusively meaning you get no vitamin D producing rays, but plenty of the UVA cancer causing rays. As for the broad spectrum sunscreens, which block both UVA and UVB, most of them don’t block both rays evenly. Instead it’s more 67-95% of UVB being blocked compared to only 5-33% of UVA.

Let me put it all together then and summarise how modern living, national sun safety guidelines, and sunscreen care products create vitamin D deficiency and skin cancer.

You work indoors most of the day missing out on vitamin D production. Even worse you sit next to windows that are not UV-rated thinking that you’re getting a daily dose of sunshine. Problem is because glass filters out UVB and not UVA it’s more of a daily dose of cancer that you’re getting.

When you’re outside you’re told to cover up during the hottest part of the day which is also the time that UVB penetrates and gets through the ozone layer to the Earth’s surface. Then when it’s cooler you uncover yourself a bit more, but there’s no longer any UVB and only UVA hits your skin.

You use toxic chemical heavy sunscreens and sunblocks that not only block more UVB than UVA, but they also block your body’s ability to function 100% by overtaxing your innate detoxification system, meaning they overload your liver and this leaves the door wide open to diseases. Plus the chemicals themselves (the ones I mentioned before) they are carcinogenic, meaning they cause the overgrowth of cancer cells in your body.

So here you have two sources of cancer. You get cancer externally via UVA rays penetrating deep into your skin and into your cells and you can get cancer internally from the toxic chemicals used in sunscreens that get absorbed through your skin.

Alright so let’s get into some tips on how you can practise smart sex, smart Sun Exposure.

First, go outside during UVB penetration times. This will depend on your location, time of the year, and is based on the sun’s position in the sky. Remember when the sun is high, vitamin D production is high.

Expose as much of your skin as possible without sunscreen for the appropriate amount of time based on your skin type. You want to get a nice tan, but you never ever want to get sunburn. Sunburn causes a cascade of inflammation and immune activity in your body that over time will turn into a chronic disease. So if you’re very light skinned maybe 5-20 minutes is all you can do before the damaging effects of UVA kick in. Whereas if you have darker skin you could do between 20-60 minutes easy depending on how much melanin you have in your skin and how tolerant your skin is to the sun’s rays. Once you sense the burn in your skin then it’s time to slip, slop, slap, and wrap!

So during the summer season and the warmer months of the year expose yourself to the sun between 10a and 4p. During any other time of the season, year, or day cover up.

Second tip, keep away from windows during the day otherwise cover up as much as possible if stuck behind one.

Third tip is to eat your sunscreen. That’s right you can consume plenty of “sunscreen-like” compounds from real food that will protect you from sun damage from the inside out. How cool is that eh!

So eat plenty of antioxidant rich foods like small berries, vegetables, herbs and spices. The lycopene in tomatoes has been shown to be protective against sun damage. Omega-3 and saturated fats are great internal sunscreens so eat more oily fish and animal fat from grass-fed free-range pasture-raised happy animals. Astaxanthin is another great skin protecting compound that you can get from krill oil or in supplement form.

Fourth tip is to only buy and use all-natural organic sunscreens. A healthy sunscreen will have the active ingredients titanium dioxide and zinc oxide. These do the actual UV blocking. Also almond, coconut, sunflower, jojoba, and eucalyptus oils or any other ingredient you would normally think of as natural and even eat are fine. Shea butter is another popular natural ingredient. If you wouldn’t eat it don’t put it on your skin. For a basic sunscreen recipe all you need is some zinc oxide and a nice plant based lotion.

Fifth smart sex step is if you are unable to get enough sun exposure then eat your sun hormone. You can get vitamin D from real foods like wild caught oily fish, grass-fed butter and raw full-fat dairy, free-range pasture-raised egg yolks and lard, fermented cod-liver oil as well as other organically raised animal livers.

If you are unable to eat enough vitamin D foods then you can take vitamin D3 supplements, not D2, but D3 and make sure the capsule is infused with some fat like extra-virgin olive oil as the sun hormone is a fat-soluble molecule and is a lot easier to absorb when taken with fat.

When supplementing with vitamin D it is important to get your vitamin D levels tested. What you want is the blood test for 25-hydroxyvitamin D. A healthy range is between 35-65 ng/mL. Your results will then determine your actions, meaning do not blindly believe you are vitamin D deficient or sufficient and go overboard on the supplements or not supplement enough. Test is best, do not guess. A good guideline to follow when supplementing vitamin D3 (while you wait for your results) is to take 1000 IU (international units) per 11kg/25lbs of body weight. Once you do find out your vitamin D levels you can increase or decrease your sun exposure and supplementation as is required.

Final and crucial tip and this has to do with optimising the vitamin D you do produce, eat, or supplement with, is to reduce your body fat. Remember vitamin D is a fat-soluble molecule so the more fat cells you have and the larger those fat cells are then the more vitamin D your body fat will hold onto and the less vitamin D there will be in your bloodstream to be converted into the more important active hormone needed for maintaining and building the wealth of your health.

Listen to the podcast before this one that I did on balancing your hormones to optimise your fat-burning potential for more information on how to reduce your body fat the easy way without having to count calories.

I’ll leave you with this.

I personally believe that Vitamin D is the most important hormone in the human body. The reason I say this is because the majority of multicellular life on this planet lives and dies by the sun and human beings are no different.

You and I,

“We are beings of light energy”

and none of us, not me, not you, not even the moon would be here if it weren’t for the beautiful unconditionally giving and loving sun that supports all the life in our little region of the universe.

The more disconnected you are from the source of your existence the more you disconnect yourself from who you really are, your true being.

The more you disconnect yourself from that light that birthed you, that light that currently breathes you, and that light that will one day return you to source, the less happy, the less whole, and the less complete you will feel.

In order to live an awesome life you need to get back to your roots and there’s nothing more rooted in human ancestral tradition and culture then having fun out in the sun man.

You want sun? Go get sun.

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                         
WGP 022: Do You Need to be Taking Dietary Supplements?

In this podcast I’ll be exploring Supplements:

  • I’ll explain why supplementing with vitamins and minerals is a necessity
  • I’ll talk about some vitamins and minerals that you need on a daily basis
  • I’ll give some supplement and food recommendations for these vital nutrients
  • Finally I’ll share how you can lower your supplement requirements


Today human society of the western variety follow many practises that are not very beneficial to life on this planet. One of these practises is modern agriculture.

Way back in the day about a few generations ago farmers and growers did not need to use chemical fertilisers, man-made pesticides, insecticides, herbicides, fungicides, rodenticides, and other chemicals or Genetically Modified Organisms (GMOs) in order to grow plentiful and bountiful crops that were also packed full of nutrition. Farmers did not grow a single crop time after time on the same plot of land and soil, also known as a monoculture. Farmers did not grow and breed vegetables and fruit just so they could make them bigger and sweeter.

Today the way society practises farming leads to a lot of these agricultural chemicals leaching into the soil poisoning the microorganisms and worms needed to create a healthy soil. This sick topsoil that is depleted of vitamins and minerals creates sick plants, sick animals, and sick humans. Not only do the chemicals poison the soil, but they get into waterways and flow into local rivers and lakes and eventually hit the ocean creating more sickness and disease for sea life.

The vegetables and fruits of today have lost their medicinal properties and have less fibre and a lot more sugar. The bland iceberg lettuce and sweet supersized apple you’re eating today are not the same bitter and tart, smaller varieties your grandparents had in their day. Before agriculture you could actually gather lettuce that was quite bitter and full of plant nutrients that would act as medicine in the body. Today that bitterness and medicine has been lost due to the commercialisation of the food industry and also due to consumer demand. So it’s not all the producer’s fault as buyers over the years wanted bigger and sweeter tasting foods so society has to take some of the blame here for why food today does not have the same nutrition density and medicinal benefits as the foods of previous generations.

Not only is the food supply low on nutrition, but the environment is high in pollution. Industrial chemicals are being pumped into the air, land, and oceans all over the world every second of every day and the more toxins your body is exposed to the more work your innate detoxification system has to do and this detox process requires nutrients. So unless you live in a bubble your body is already working overtime to detoxify the chemicals you’re exposed to on a daily basis and this detox process is soaking up all the nutrients it can find within your body.

Another thing that soaks up a lot of nutrients in your body is stress. Whether it’s physical, mental, or emotional stress will drain your body of the nutrition it needs to thrive leaving you with a body that has barely enough to survive. The more physical stress your body is dealing with and the more perceived emotional and mental stress you believe yourself to be under then the higher your vitamin and mineral needs become.

So because it’ll take you a few heads of broccoli today to get the same nutrition from one single head of broccoli grown 100 years ago and due to the constant barrage of toxins your body is being exposed to and the increased amount of stress in modern life these all cause an increase in your nutrition requirements meaning that supplementing with vitamins and minerals and other vital nutrients is a necessity to achieve optimal health in this day and age.

Now with so many vitamin and mineral supplements on the market today where do you start or how do you know which to take?

Well I’ll talk about just a few vital nutrients I believe everyone should be supplementing with on a regular basis.

First up are probiotics. Probiotics are beneficial microorganisms that live on, in and throughout your entire body. Most of your probiotics live in your gut, your intestines. These little friendly single-celled organisms help maintain the health of not only your gut, but your whole bodymind. Your gut is where 80% of your immune cells live and your immune system needs probiotics in order to function properly so it’s crucial to keep your gut probiotic population in a happy and healthy state as a weakened immune system may eventually leads to many many diseases including cancer.

Next is magnesium. Now magnesium is required for over 300 chemical reactions in your body. Adenosine triphosphate or ATP is one of the energy molecules used by your cells and ATP needs to bind to magnesium for it to be used. During the replication of your DNA magnesium is needed by enzymes that make sure no errors or mutations occur and when there is a mutation these enzymes need magnesium to repair the damaged DNA. Damaged DNA is one cause of cancer. Magnesium is also needed to move calcium around the body and helps muscles to relax and work more efficiently making it the perfect mineral to support the health of your heart.

Probably the most important vitamin today, actually a hormone, is vitamin D. This hormone that we mainly get from the beautiful unconditionally loving sun regulates the expression of over 1000 different genes. Meaning vitamin D can turn on or off about 5% of your entire genetic code. That’s pretty powerful stuff. Vitamin D does so many things including helping the body to absorb calcium supporting bone mineralisation, boosts your immune system reducing cancer risk, reduces inflammation, and makes you feel good as it helps with converting the amino acid tryptophan into the feel-good neurotransmitter serotonin.

Alongside vitamin D I must mention vitamin K. There are many types of vitamin K and I’ll focus on K1 and K2. Vitamin K1 is responsible for helping your blood to clot properly. Vitamin K2 helps prevent the calcification of your arteries by activating proteins that will pull calcium out of blood vessels and arteries and bring it to the bone where vitamin D then does its job of helping calcium absorb into the bone.

Another vital nutrient is vitamin A. Now I’m not talking about beta-carotene found in the orange pigments of vegetables and fruits. I’m talking about real vitamin A found in animal fat. Vitamin A works synergistically with vitamins D and K2, meaning the beneficial effect of these three vital nutrients is multiplied to a whole new level when they combine and altogether they help ensure that calcium gets to your bones and not stick in your arteries. Not only is vitamin A needed for proper bone formation, but it’s also used in new cell formation and growth and development and so helps prevent birth defects, it’s required for healthy eyes, skin, and hair, for protein metabolism, and for the production of hormones.

Finally omega-3 polyunsaturated fatty acids. Now I’m not talking about the alpha-linoleic acid (ALA) that you get from plant foods. I’m talking about eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that can only be found in animal fats. EPA and DHA are two critically important nutrients I highly recommend getting on a daily basis, preferably through food. EPA is needed for its anti-inflammatory properties and DHA is one of the building blocks of your brain cells.

Also the modern western diet is extremely high in pro-inflammatory omega-6 fats found in grains and industrial seed oils. Now I’m not going to argue that croissants, bagels, fried fish and chips don’t taste good, but the way these are made today is causing fire in your body, more inflammation. By consuming more omega-3 fats and lowering your omega-6 intake you can help calm the inflammation in your body. Remember Yin Yang where we never want to go too extreme on one thing or the other, but today most people are just eating far too many omega-6 fats which are highly Yang.

Alright so as far as my supplement recommendations go, I have already created a page outlining the brands and supplements that I recommend in the resources section of my website. So if you go to you will find the list of supplements I recommend there.

Now for the best food sources…

For probiotics you have to eat fermented foods. Fermented foods are foods that have been prepared in such a way that after they’ve been made they are chockfull of probiotics. Examples of fermented foods include:

  • Fermented vegetables like sauerkraut and kimchi
  • Kefir
  • Aged cheeses
  • Kombucha
  • Lassi and
  • Fermented soy such as miso, tempeh, and natto

As for magnesium you can’t go past 100% cacao. I’m not talking about your typical chocolate bar, I’m talking about the whole cacao bean or raw cacao nibs, which is the bean chopped up, and raw cacao powder. A chocolate bar that says 100% cacao with no other ingredients added would also work. Most people know that chlorophyll is the molecule that makes plants green and at the centre of that molecule is magnesium. So all your green leafy and cruciferous vegetables are full of magnesium. Pumpkin seeds are another great source of magnesium.

For vitamin D your skin being exposed to the sun during the middle of the day when the sun is high during the warmer months of the year, this is your best source of vitamin D. As far as food is concerned cod liver oil, fatty fish, mushrooms, free-range pasture-raised pork, full-fat dairy, and everybody’s favourite liver are your best food choices. I love eating free-range pork crackling that I bake at home. I can just taste that sunshiny goodness, mmm mmm.

Okay vitamin K. Vitamin K1 can be found in green vegetables. Vitamin K2 can be found in grass-fed free-range pasture-raised animal fats such as full-fat dairy and eggs. So if you were to put some quality butter on top of your organic green veges you’d be getting a one two combo of both vitamins K1 and K2. Natto is very high in K2, but also tastes like crap… so not my first choice for K2. Brie and Gouda cheeses are fantastic foods sources of K2 as well.

For vitamin A grass-fed free-range pasture-raised animal fats are the only way to go. So egg yolks, butter and heavy cream, as well as liver will be the best sources of vitamin A.

You will find EPA and DHA omega-3 fats in cold water fatty fish like salmon, herring, sardines, and mackerel. You can also get EPA and DHA in grass-fed full-fat dairy and meat products as well as free-range pasture-raised eggs.

Now one superfood I recommend that combines vitamins A, D, K2, and omega-3 fats into one potent product is fermented cod liver oil mixed with butter oil. You can find this in a pretty little package from a company called Green Pastures. I list this on my supplements page, but will also put a link up for it in the show notes for this episode. It doesn’t taste the best, but it does the best for your body.

Okay now there are a few things you can do to lower your nutrition requirements and therefore lower your need for supplements.

First is to eat real nutrient dense food. Earlier I spoke about how modern food practises have created nutrient poor foods. Well in order to get nutrient rich foods you need to buy local organically grown produce and local grass-fed, free-range, pasture-raised farmed meat. You want food that has not been treated with chemicals and that has not travelled over great distances losing its nutritional value along the way. You want food that has been grown and raised naturally in and on healthy soil that is full of microorganisms and worms and vitamins and minerals. So fresh local organic foods will be packed full of nutrients.

You can lower your nutrient needs by lowering your exposure to toxins and chemicals in your environment. I did a whole podcast on how to support your detoxification system and the big takeaway there was to swap out all your commercial home care and personal care products for organic plant-based ones. The less work your liver, kidneys, lungs, and lymphatic system have to do the more nutrients you will have for growth and repair processes.

Finally if you can manage yourself when it comes to perceiving stress in your life and learn how to not take every little thing so seriously you will be doing your body a huge favour. The less stress hormones running through your veins then the more nutrition your body will have available to do more of the growth and repair processes. Go back and listen to the podcast I did about managing yourself and stress for more information.

I’ll leave you with this thought. You cannot supplement your way out of a poor diet and unhappy lifestyle. So to get the most bang for your buck when it comes to taking supplements make sure that as you’re popping those vitamins and minerals that you’re also eating real food and living a happy and healthy holistic lifestyle.

As Linus Pauling a Nobel Prize winner for Chemistry says:

“I believe that you can, by taking some simple and inexpensive measures, lead a longer life and extend your years of well-being. My most important recommendation is that you take vitamins every day in optimum amounts to supplement the vitamins that you receive in your food.”

Not bad advice from a Nobel Prize winner.

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                         
WGP 017: Saturated Fat and Cholesterol are Essential for Health

In this podcast I’ll be exploring Saturated Fat and Cholesterol:

  • I’ll explain how fats and cholesterol are needed by your body
  • I’ll talk about how and why saturated fat and cholesterol were wrongly convicted of being the cause of heart disease
  • I’ll talk about how industrial seed oils aka vegetable oils are very much non-essential and damaging to all life on the planet
  • Finally I’ll share the best and most delicious ways to get more healthy natural whole real fats into your diet


Saturated fat and cholesterol are essential for health, no doubt about it.

Saturated fatty acids form about 50% of the membranes of your cells. This is the cell wall and saturated fat gives your cells more strength and stability. Think about what happens to coconut oil or melted butter when left at a cool room temperature or if you put them in the fridge. They become solid. This is due to the high content of saturated fat which is much more stable and not as easily oxidised or damaged as the other two main types of fats monounsaturated and polyunsaturated fats. Now if you were to put olive oil or fish oil in the fridge they would remain liquid as they don’t have anywhere near the same amount of stable saturate d fatty acids, but do have higher amounts of the more flexible monounsaturated fats and even more flexible and unstable and fragile polyunsaturated fats.

Besides making for strong cells by giving your cell membranes proper integrity saturated fatty acids also enhance calcium absorption which is critical for bone health. Saturated fats also help in the production of other essential fatty acids like omega-3 needed in the inflammatory response for healing. Saturated fats are also rich in fat-soluble vitamins A and D.

Now all fats in general have health benefits including helping your body to make use of fat-soluble vitamins. If you’re drinking low fat smoothies, you ain’t getting any of those fat-soluble nutrients. Fats also help stabilise your appetite and make you feel more satiated and full. There is no excessive release of the fat-storing hormone insulin when you eat fats compared to carbohydrates. Fats are a longer burning and consistent source of fuel compared to protein and carbs. Unlike fat protein and carbs, but more so with carbs these macronutrients get burnt up a lot quicker leading to sugar highs and sugar lows. Leaving you hungry and angry aka hangry.

Cholesterol is another very essential nutrient for health. Cholesterol is not fat, but a steroid alcohol and acts as a building block for hormones, neurotransmitters, and cells. Vitamin D for example is made when cholesterol in your skin mixes with UVB radiation from the sun. Your sex, growth, and stress hormones like testosterone and oestrogen and cortisol are made from cholesterol. No cholesterol equals no sex and growth my friend. Also cortisol is not only your primary stress hormone needed to help you deal with stress, but it also reduces inflammation in your body.

Cholesterol is also used in making bile that’s needed for proper digestion of ft. The protective coating surrounding your nerves is called a myelin sheath and these are made from fatty acids and cholesterol. Cholesterol is also an antioxidant fighting off free radicals in your body preventing DNA damage, premature aging, and cancer.

Finally and probably the biggest most important health benefit to saturated fats and cholesterol is that the dry weight of your brain is made up of at least 50% fatty acids and cholesterol. Without fat and cholesterol your brain would be nothing but a watery and mushy mass of stupidity. You want a fat head. You really do trust me.

As you can probably tell by now saturated fats and cholesterol are essential for a healthy and happy bodymind.

However, for many years now saturated fat and cholesterol have been demonised as the bad guys when it comes to health particularly heart health. This has never been true and fortunately the tides they are a changing. Whole natural real foods that the human organism was evolved to eat are coming back into favour while sales of processed and packaged fake pretend food-like products are starting to fall.

Our species of animal evolved and thrived on eating other animal meats, vegetables, and fruit. The coexistence of humans with these three main food groups has been going on for a few million years. Seeing as saturated fat is found predominantly in animal fat as well as coconut and cacao beans that humans have been eating forever and a day how could it ever be possible to think that an old-school food can begin to create new-school diseases.

For instance heart disease was a very rare and new disease over 100 years ago, but today it’s as common as canola oil and numero uno on the list of most fatal health conditions of all time.

To find out how saturated fat and cholesterol were framed for crimes they never ever committed we need to go back over 100 years ago when in the early 20th century a Russian pathologist called Nikolay Anichkov conducted studies with rabbits by feeding them high cholesterol animal foods. Seeing as rabbits are pure herbivores and raw vegans is it any wonder what the results were. Yep cholesterol damages arteries… in rabbits that don’t eat a high cholesterol diet.

Then in the mid 20th century we have Ancel Keys an American scientist who did a study on 7 countries showing an association between high rates of heart disease with high amounts of animal fat consumption. Problem is he cherry picked his data and picked only the 7 countries out of 22 countries he could have selected to show this connection. If you were to pick another 7 countries from that same set of 22 country data today you could show the complete opposite that high rates of heart disease were associated with very small amounts of animal fat consumption. Meaning ladies and gentlemen of the jury that. that man, Ancel Keys intentionally chose only the information that he knew would support his hypothesis and idea that saturated fat causes heart disease.

But wait because unfortunately there’s more… oh when will the hurting stop?

This is where money and food industry come into the picture. The American company Procter and Gamble who were in the candle and soap manufacturing industry in the mid to late 19th century used to use animal fats in their products. At the same time new oils extracted from plants were coming onto the market and these were a lot cheaper than animal fats. In the early 20th century the process of hydrogenating cottonseed oil had been invented. Hydrogenation is where you take a monounsaturated or polyunsaturated oil which as I mentioned before is naturally liquid as designed by Mother Nature herself and then turning that liquid oil into a solid saturated fat. So of course Proctor and Gamble would use this cheaper industrial seed oil in their candles and soaps.

It wasn’t long till electricity came online in homes and in cities and then candle sales plummeted. So what Procter and Gamble did next was pretty clever, deadly in the long-run, but financially smart indeed. They started to sell the crystallised cottonseed oil as a cooking fat called Crisco.

Ever since then other industrial seed oils and other vegetable oils have come on the market as imitation butters like margarine and as replacements for lard and tallow in big restaurant fryers. Even the fast-food chain McDonald’s used to use animal fats in their fryers until they were persuaded to switch to Crisco and other vegetable oils for health and financial reasons I’m sure.

The reason for the abundance and low cost to these industrial seed oils is that national governments subsidise seed farmers and growers. Authorities support and give money to grow more of these crappy crops. These crops are the highest growing food group in the world and were originally used as animal feed, but instead of throwing out the leftovers and newly created waste government officials working together with the food industry realised that if they market this stuff as healthy they could make more money from taxes and sell it as human food.

So here we have some really dodgy science showing that cholesterol damages arteries and that animal fats cause heart disease and then we have food manufacturing companies selling extremely cheap unhealthy industrial seed oils and marketing them as a healthy alternative.

So what is it that makes these crop oils, these seed oils, these vegetable oils not only bad for your health, but also damaging to the environment?

I’ll start with the environment first because even if you couldn’t care less about your own health maybe you’d think twice about buying and eating these crop oils if you knew how it affected the planet, the environment, and the future that your children will be growing up in.

Because authorities are paying to help increase the production of these crops which include cottonseed, canola aka rapeseed, corn, and soy they are knowingly or unknowingly causing massive damage to the ecosystem. How?

Just as the health of your body depends on the health of your gut microbiota which are the population of trillions of microorganisms living in your gut the health of the planet is dependent upon the health of the soil.

Topsoil is the first half metre or couple feet of soil. This soil isn’t just a mass of dirt like the subsoil beneath it. Topsoil is an ecosystem of microorganisms, worms, insects, fungi, plant roots, and broken rock. Together this entire ecosystem transforms light (sun energy) and matter (earth energy) into a natural compost called humus and into minerals, vitamins, hormones, enzymes basically every single nutrient under the sun and on the planet that’s needed to create life and make a happy and healthy human is made and found in the topsoil.

It takes thousands of years to create just one foot of healthy topsoil. Sadly topsoil around the globe is being lost due to food industry growing monocultures of seeds, that is the same single crop on the same land year after year. Once we lose this topsoil we will lose a huge supply of food.

Different soils will have different nutrients. All plants have their own unique nutrition needs and provide a different set of nutrition to the soil. When one crop is grown on the same soil year after year all the nutrients required by that one crop will be sucked out of the soil leaving the soil malnourished and lacking in those particular nutrients. Eventually this soil will be dead of nutrition and the crop will no longer thrive and production will need to be moved to another location.

We need to remember and I say this almost every show it seems that life is a process always changing and in flow. We must rotate the crops we plant on the land so that the soil never gets stripped of one set of nutrients. So until the food industry learns this, the future of the health of the soil, the planet, and future generations of people looks pretty dark.

Once harvested these seeds are turned into margarines and other solid fat substitutes that I call franken-fats through a process called hydrogenation. This involves pumping hydrogen molecules into these fragile polyunsaturated fats, saturating them with hydrogen turning them solid. This process damages these unstable fatty acids oxidising them creating free radicals. So here you have a brand new and damaged food-like product that your body does not recognise and the damaged fatty acids create inflammation and stress leading to disease.

Another process called partial-hydrogenation is even worse as this creates trans fats. Only recently have trans fats been labelled as unhealthy, but what makes things worse is that food standards state that if there’s less than 0.5 grams of trans fat in a single serving of food then a food company can put on the nutrition label 0 trans fat content. Lies I tells ya. All lies.

There are new seed processing methods used today that do not create trans fats, but still create rancid damaged franken-fats. Fractionation and interesterification are what these new processes are called so if you see fractionated or interesterified on a food-like product label… drop it, drop it like it’s hot.

Now the processing of seeds and fragile liquid polyunsaturated fatty acids into damaged solid saturated fatty acids involves many steps that make me wonder how we as a species could ever call ourselves the smartest animal on this planet. Really?

First there’s the hydrogenation, fractionation, or interesterification process followed by chemical extraction, deodorisation, degumming, bleaching, addition of additives, preservatives, artificial flavourings, and synthetic antioxidants, and so you want turn and run when you see a brick of grey goo looking back at you when you open up the packet unnatural colourings are added to make these franken-fats look like real food. Still can’t believe it’s not butter? Eww and yuck! Seriously!

Now some of you might say ‘but it has been shown that these vegetable oils lower cholesterol in the blood’ and you’re absolutely right. You know why?

Because these fatty acids are damaged and cause inflammation in the body guess who has to go about putting out the fires caused by them — cholesterol. Cholesterol has been labelled the bad guy just because it’s been caught at the scene of the crime. But what mainstream medicine fails to realise is that cholesterol is like your body’s own fire brigade and they are at the scene trying to put out the fire. The real fire starters are eating fake pretend food-like products like industrial seed oils. So of course eating these franken-fats will lower cholesterol in your blood because most of your fire brigade are in the cells and body tissue busy repairing the damage caused by these rancid oxidised fats!

Alright let’s talk about what fats are healthy and how to include them in your diet.

I already listed the healthy animal and fruit fats you want to focus on back in episode 8, but I’ll share them again here.

  • Egg yolks
  • Ghee and clarified butter
  • Butter
  • Lard
  • Bacon fat
  • Tallow — beef and lamb fat
  • Duck fat
  • Coconut oil
  • Palm oil
  • Cacao butter
  • Macadamia oil
  • Extra-virgin avocado oil
  • Extra-virgin olive oil
  • Sesame oil
  • Raw nuts and seeds

Remember all these fats should be minimally processed, extra-virgin, and cold-pressed so there’s no damage caused by heat.

“The best way to increase your intake of healthy natural whole real fats is by eating a lot more vegetables!”

Vegetables have a lot of antioxidant, anticancer, and longevity nutrients, but the real reason I love to eat vegetables and have eaten more of them in the past few years than I ever did in the first few decades of my life is because vegetables are the best vehicle for fats!

There’s nothing like lightly steaming up some broccoli, cauliflower, and cabbage and tossing them in some butter that’s come straight from the fridge, but then you see the butter begin to melt and get all gooey and when you season it with sea salt and take that first bite wow, what a taste sensation. Believe it or not friend but yes vegetables can taste juicy… you just need to add some beautiful fat.

You can take raw vegetables like celery, carrots, and cucumber and dip them in some nut butters or spread some fat on them. I love almond and macadamia nut butters. Peanuts are legumes not nuts and can have an inflammatory effect for some people so as always no matter what I or anyone else says be sure to listen to your body as the body never lies. If it doesn’t like a food then stop eating it.

Don’t forget by eating fats with vegetables and fruits your body can better absorb the fat-soluble nutrients in the food.

I have a big super green fatty vegetable smoothie every night with dinner which weighs in at over 600 grams. That’s over a pound of nutritious, delicious, scrumptious, and highly precious plant and animal fat nutrition, energy and information. I chew and chew with every mouthful and it takes me about 20 minutes to finish and by the end I’m as full and happy as Santa on the day after Christmas.

Another tasty way to eat more fat is to eat more of the fatty cuts of meat. Now remember back in the detox episode toxins love fat and get stored in your fat cells when your body cannot eliminate them. This holds true for animals as well. So if you’re eating the cheapest animal meat you can find that wasn’t naturally raised and bred, free-range out on pasture, eating a species appropriate diet then you have a toxic fat bomb right there.

When you choose fattier cuts of meat especially when it comes to organs meats like liver you must 100% choose the free-range and naturally raised meat. If you choose fatty cuts of muscle meat you can simply cut off the fat, but with offal and other meat where the fat is mixed inside the meat, don’t waste your money, time, health, energy, mood, and vitality. It ain’t worth it.

My personal favourite fat is 100% cacao or dark chocolate. No added sugar or sweeteners, just the cacao seed, bean, or pod whatever you want to call it churned into a fat bomb of a bar. With cacao being one of the highest antioxidant foods everything’s coming up chocolate!

Probably the best and most nutritious way to include more fat and overall nutrition in your diet is to eat liver pate. I love chicken liver pate. It is a mix of chicken liver, herbs, heavy full-fat cream or butter and it comes out like a dip. Raw vegetables again come to the rescue to help transport this beautiful mixture of fat and protein and vitamins into your bodymind.

My favourite chicken liver pate recipe is by Diane Sanfilippo author of Practical Paleo. I’ll put a link to the recipe in the show notes for this episode.

I’ll leave you with this quote by George Bernard Shaw as a reminder you are meant to have a naturally fat head and be proud of it.

“No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office.”

Amen George.

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                         
WGP 016: Non-Coeliac Gluten Sensitivity – to Be or Not to Be Gluten-Free

In this podcast I’ll be exploring Non-Coeliac Gluten Sensitivity or NCGS and living Free of Gluten:

  • I’ll explain what gluten is and how it can negatively impact your health
  • I’ll talk about the differences between coeliac disease and non-coeliac gluten sensitivity
  • I’ll also talk about the single biggest mistake people make when shifting to a gluten-free diet
  • Finally I’ll share some simple and effective tips on how to make gluten-free a part of your lifestyle


So what exactly is gluten?

Gluten is a complex protein found in some grains. This includes all wheat varieties such as:

  • Spelt
  • Einkorn
  • Emmer
  • Durum and
  • Khorasan aka Kamut

And also includes the grains barley and rye.

Oats don’t have the same gluten proteins, but the way that most of the oats are processed and stored today means that they do contain high amounts of gluten simply by being exposed to the same facilities and transport vehicles that are used for gluten-containing grains. So there’s a lot of cross-contamination that occurs with oats.

Gluten is made up of two different proteins gliadin and glutenin. Gliadin gives gluten its gluey stickiness and glutenin gives gluten its flexibility and stretchiness. This is why gluten-containing grains are perfect for baking and for manufacturing pretend fake food-like products. This viscosity and elasticity provides you the consumer with a delectable and delightful eating experience.

The problem with gluten today though is that it isn’t the same gluten our agricultural ancestors ate. The wheat you’re eating today is nowhere near the same wheat that is associated with biblical times commonly referred to as the staff of life.

In the past 60 years man has taken it upon himself to modify wheat into a more versatile and robust crop. Why would we do this? World hunger. There was a time in the mid 20th century where the main focus of society was on starving populations.

How times have changed eh. Today the main focus is on the war on terror or as I call it the submission to fear, but anyhoo… back to gluten.

In order to feed the world scientists and farmers hybridised different wheat varieties resulting in a wheat crop that was more resistant to temperature changes and drought and that would also grow more grains in less time. Specific wheat varieties were also chosen for their increased gluten content making for a better cooking ingredient.

And thus today we have modern wheat which is the third highest produced crop in the world behind corn and rice.

This wheat not only has higher amounts of proteins including gluten, but also has higher amounts of starch and sugar compared to ancient grains. Sure modern wheat has awesome baking characteristics and tastes nice and sweet, but unfortunately more gluten and more sugar make for more fat, more inflammation, more obesity, more diabetes, more heart disease, more cancer… and you get the idea.

So how does gluten contribute to making you fat, sick, and nearly dead? In more ways than one unfortunately.

First gluten damages your gut. You have this protective barrier lining your gut like a giant fortress wall and along the wall every now and then there are little gateways that open and close allowing certain nutrients in. Gluten actually causes these gateways to open allowing anything and everything to slip through into your body. This is known as intestinal hyperpermeability or leaky gut syndrome. When your gut becomes leaky you can get a whole cascade of health problems manifest as a result because now your immune system needs to go on high alert and has to battle all these foreign materials that should not be in your bloodstream. This heightened immune response creates stress and inflammation and chronic stress and chronic inflammation together are the main causes for all chronic degenerative diseases today.

Not only that, but any undigested food particles that leak through into your bloodstream will be targeted by your immune system and then out of nowhere you become sensitive to certain foods, foods that you’ve eaten your whole entire life and eat on a regular basis you will no longer be able to handle. So if a big piece of beef or broccoli or egg gets through a leaky gut the immune system will tag it for elimination and new immune cells are created specifically to get rid of that food molecule.

So let’s say a piece of undigested chicken got through your leaky gut wall. Your immune system sees it in the body and creates an antibody for it. An antibody is like an assassin that shoots to kill only specific targets, and you have many different antibodies each created for different kinds of threats. For example if you’ve ever had measles or chickenpox or had a vaccination for a specific disease your immune system would have created specific antibodies for them. So if you were to ever get measles or chickenpox those antibodies can quickly get to work and kill off the disease.

Coming back to the undigested chicken particles now that your immune system has seen it and created specific antibodies for it, anytime you eat chicken the immune cells, the chicken antibodies, the chicken assassin that has just been hanging around waiting for an excuse to fire off its weapon starts firing away causing inflammation. Your genetic weak link will determine where most of that inflammation and damage will occur so it could be in your skin, your brain, your heart, your muscles, your bones, your joints or even your gut it all depends.

So gluten activates the genes for intestinal hyperpermeability aka leaky gut and a leaky gut causes immune activation, inflammation, and food sensitivities all of which open the door for the development of autoimmune diseases.

Humans cannot fully digest gluten and because of this gluten alone can excite your immune system creating inflammation. Protein molecules like gluten are made up of polypeptides or long chains of amino acids. So as an analogy think of a protein molecule as a pearl necklace and an amino acid as an individual pearl. Through the process of digestion in your mouth, your stomach, and small intestines these pearl necklaces are broken down into single pearls allowing them to be absorbed and assimilated through your protective gut wall.

However, the human digestive system cannot digest and break down gluten into individual pearls. Gluten has a very unique and strange sequence of pearls, of amino acids that your gut enzymes do not recognise. So while your body will break up the long gluten necklace into smaller peptides or into smaller groups of pearls it will never be able to turn gluten into easily digestible single pearls. So just as I said before when you have a leaky gut and these larger chunks of gluten get into your bloodstream they will create havoc and mayhem and inflammation as your immune system becomes activated and goes about its business of wiping them out.

What makes matters worse is that the order of the pearls in the gluten necklaces, the sequence of amino acids that make up these undigested gluten molecules they look very similar to the amino acid sequence of organs and tissues in your body. This is known as molecular mimicry where foreign protein molecules are similar in structure to human tissue. So now your immune system which has created antibodies to these invading gluten proteins gets confused and instead of just taking out the gluten your antibodies, your assassins they begin attacking your gut leading to coeliac or Crohn’s or inflammatory bowel disease preventing you from fully digesting and absorbing the nutrients from the food you eat. Your immune cells will attack your thyroid causing hypothyroidism slowing down your metabolism making you feel slow and tired. Your skin is your largest organ and this can get attacked as well causing a whole range of skin disorders and even your brain tissue gets damaged by your own immune system leading to ataxia, multiple sclerosis, autism, depression, headaches, and giving you a foggy mind. Talk about a case of mistaken identity.

When your immune system reacts to your own body this is called an autoimmune disease.

Gluten can also disrupt the microbiota in your gut causing a reduction in probiotics the good population of microorganisms and an increase in pathogens the bad population. This imbalance is known as dysbiosis. This is due to the toxic chemicals and genetically modified organisms (GMOs) used in the production of gluten-containing grains. These foreign compounds kill off the probiotics and allow the pathogens to thrive. The more bad guys you have in your gut the more immune system activation you will have and the more inflammation your body will experience and the more stress you will have in your life.

One final and fascinating part (well I think its fascinating) to how gluten negatively impacts your health is how it affects your brain.

When your body attempts to break down gluten new pearl necklaces are created, new proteins and one of these new protein molecules is called gluteomorphin. Gluteomorphins activate opioid receptors in your body meaning your brain thinks it’s getting a dose of opium. Usually your body’s own endorphin chemicals stimulate your opioid receptors making you feel good and also reduce your perception to pain. But gluten as well as dairy (in the case of dairy these opioid and morphine-like proteins are called casomorphins) so gluten and dairy stimulate your opioid receptors giving you a bit of a high making you feel super awesome. Any wonder now why people fight tooth and nail when trying to give up bread and milk? It is rare, but some people actually do suffer severe withdrawal symptoms when coming off gluten due to the opioid drug-like effect that these gluteomorphins have on the nervous system.

Okay so if gluten contributes to gut damage, inflammation, and affects your neurology why is it that not everyone is keeling over in abdominal pain or experiencing depression right after eating gluten?

Three reasons: first one is genetics and epigenetics. Maybe you don’t have the genes that make you more easily affected by gluten. Awesome, good for you. That would put you in the estimated 50% of people who have been clinically shown to not be affected by gluten even though it does cause a few gaps in your gut wall.

Now even if you do have the gluten causing inflammatory genes remember epigenetics which is about how your environment and lifestyle determine which genes get switched on and expressed and which genes remain in the off position. So you have the genes, but your environment is helping to keep those genes switched off.

Second reason that people aren’t experiencing obvious gluten reactions is symptomatology. Diseases such as cancer and Alzheimer’s can take many years to manifest and express as a symptom. You could be experiencing hidden chronic stress and hidden chronic inflammation due to the consumption of gluten right now without even knowing it. Of all the people diagnosed with full-blown coeliac disease only around 15% of them express gastrointestinal symptoms, gut symptoms. The rest of people with coeliac express extraintestinal symptoms meaning they have issues in their skin, brain, joints, muscles, bones, anywhere but the gut. So just because you don’t feel the fire due to gluten doesn’t mean it’s not affecting you.

Last reason deals with time and immune tolerance. Some people suffer from an illness right out of the womb at childbirth; whereas it can take 60 years before somebody else will experience that same disease. This is due to your immune system’s ability to respond when needed and when your immune system becomes unresponsive this is known as a loss of immune tolerance. For example it has been shown that some people can go their entire life eating gluten without problem, but once they reached their 70s they developed coeliac disease because their immune system lost the ability to respond to gluten. So while you may not have coeliac disease or sensitivity to gluten now if you have the genes and you’re living an unhealthy lifestyle it is only a matter of time before that small amount of gluten in that delicious caramel slice acts like the proverbial straw that broke the camel’s back leaving you with an upset gut, crappy skin, and bad moods.

Okay so what exactly is coeliac disease?

Coeliac disease is an autoimmune condition where your immune system reacts to gluten attacking your own body causing inflammation and damage to your gut and other tissues in your body. As previously mentioned this can include gut symptoms in about 15% of coeliac patients such as:

  • Diarrhoea
  • Constipation
  • Bloating
  • Cramping and
  • Vomiting

Most other people with coeliac disease, however, express extraintestinal symptoms such as:

  • Excessive weight loss
  • Dermatitis herpetiformis and other skin issues
  • Iron-deficient anaemia
  • Arthritis
  • Neurological and psychiatric disorders
  • Infertility issues

It’s estimated that about 3% of the population have coeliac disease. If you have a family member diagnosed with coeliac disease than your chance of having coeliac disease jumps to 20%.

Now why do the rest of us have to worry about gluten? Well the fact that no human can fully digest gluten and realising that nothing in life is neither black nor white, but different shades of grey should make you think that even though you may not be on the extreme end of coeliac perhaps you’re somewhere in the middle of that spectrum or if you’re lucky may be you’re on the other extreme end where you tolerate gluten pretty well.

This is where the condition known as Non-Coeliac Gluten Sensitivity or NCGS comes in. NCGS like coeliac disease is where your immune system reacts to gluten causing inflammation and damage to your gut and other tissues in your body. But NCGS is not an autoimmune condition so your immune system isn’t attacking your body, but can become overactive leading to the development of an autoimmune disease later in life. People with NCGS experience the same symptoms as people with coeliac disease plus the following:

  • Headaches and migraines
  • Obesity
  • Fibromyalgia
  • Ataxia
  • Depression
  • Parkinson’s
  • Alzheimer’s
  • Asperger’s
  • Autism
  • Diabetes and
  • Hashimoto’s and hypothyroidism

It’s estimated that about 10% of the population has NCGS, but due to the fact that testing for NCGS is still a new field of study with technology just catching up this number isn’t reliable. It has been shown in clinical practice where doctors work with patients that about 30-60% of sick people who change to a gluten-free lifestyle no longer show any signs and symptoms of disease. So it could be said that 1 in 2 people are sensitive to gluten.

Now there are many lab tests that you can pay for and take to find out if you have coeliac disease and if you’re experiencing any of the previously mentioned symptoms this would be a good idea. There are also other lab tests you can take to find out if you have NCGS, but as I said this form of testing is new and cannot be relied on 100%.

The best test for NCGS to find out if you’re sensitive to gluten is one you can do at home. It’s a gluten elimination and challenge test that involves the removal of gluten from your diet for 91 days, that’s 3 months followed by a gluten challenge. If you experience any symptoms after the challenge you’re most likely sensitive to gluten.

Okay so let’s say you do a lab test or the gluten elimination and challenge test and find out you’re gluten sensitive whether it be full-blown coeliac disease or NCGS well now what do you do?

Well whatever you do, DON’T DO THIS! The single biggest mistake that most people make when first switching to a gluten-free diet is to swap out all gluten-containing foods with processed and packaged gluten-free foods thinking they’re living healthier than before.

Processed and packaged foods whether they are gluten-free or not are still fake pretend food-like products lacking nutrition as well as having no energy and screwed up information. Swapping out gluten-containing pasta, cookies, rice crackers, for gluten-free versions does not eliminate the rancid oxidised and damaged industrial seed oils aka vegetables oils and does not eliminate processed and refined sugars and also does not eliminate the chemical additives and preservatives like colourings, thickeners, and MSG. Gluten-free junk food is still junk food. You eat junk, you feel like junk, and you produce junk in your life.

Now the other issue with processed and packaged foods labelled gluten-free is that labelling standards state that any manufactured food with a gluten content of up to 20 parts per million can be legally labelled as gluten-free. Why this number? Because gluten containing foods that are 20 ppm or less have been shown to not cause further gut damage when talking about coeliac disease, but what about damage to your skin, your bones, your heart, and your brain? If you end up eating a lot of these gluten-free foods even in the parts per million you’re still getting a few milligrams of gluten and Dr Aristo Vojdani a world renowned Immunologist says that only 1/1000th of a gram which is 1 milligram is enough to activate your immune system and produce anti-gliadin antibodies or gluten assassins.

So the bottom line is it only takes a little bit of gluten about the size of a kernel of wheat for it to activate your genes for leaky gut, for it to excite your immune system, and for it to produce antibodies that will start killing off both gluten proteins as well as your own body tissue and this goes on for a minimum of 3 months and up to around 6 months.

Dr Rodney Ford a paediatrician, gastroenterologist, and allergist with over 30 years experience uses the term Gluten-Zero which I like. Zero means just that. No gluten whatsoever. Just as you cannot be a little bit pregnant you cannot have just a little bit of gluten. You’re either on the spectrum of gluten sensitivity or not.

Right about now you’re probably thinking to yourself, ‘That sounds like too much work, that’s too hard, how exactly do I go gluten-free?’ and the first and best tip I can give you is to find a why. Find a big enough reason that’s going to surpass any challenges and obstacles that will most definitely come your way. What is your dream when it comes to living a gluten-free lifestyle? By having a dream you will make your health and being gluten-free the priority.

As part of the dream building process you can reframe how you see this new way of being.

Now it probably looks like a lot of work and a big hassle and stress that you just don’t have the time to deal with right now. Perhaps you can change your perspective to one of appreciation. How?

Appreciate the fact that you are like a canary in the coal mine and that you have heightened senses about what makes you feel bad. You are the lucky one. You have an obvious symptom teaching you to change so you won’t get a debilitating disease in the future.

Around 50% of the rest of population will continue to eat gluten without any obvious symptoms or are not mindful and aware enough of their own body language to know it’s talking to them daily and so these asymptomatic folk will eventually present with an illness and a disease later on in their life. The people that don’t know that they are sensitive to gluten will have an increased risk of death and will get colon cancer and Alzheimer’s and skin issues as well as gluten ataxia, congestive heart failure etc. Count yourself lucky that you do know that you’re sensitive to gluten and now that you know better you can do better!

Also please do not label yourself as the disease or condition. You are not a coeliac. You are not sensitive to gluten. Your body has a disease called coeliac disease. Your body has a condition called NCGS. You are not your body just as you are not your big toe, your hair, or your love handles. You have all these things, but are not these things.

As part of the dream building process communicate to all the people in your life who may be affected by and may also affect you in your gluten-free lifestyle. This can include family, friends, workmates, teammates, waiters and managers in restaurants anyone who will have a direct influence on your ability to live gluten-free. Communicate to them let them know what your dream is and what it is you need and how they can support you.

Go back and listen to the podcast I did on dream building to find out how you can better set yourself up for success when switching to a gluten-free way of living.

Next tip is to do the research and become an expert in gluten. Learn what foods contain gluten. Learn how gluten directly affects you and do not trust food labels. Research suspect food products by calling up the manufacturer. Get the word from the horses mouth.

Now is the time to clear out your house of all gluten-containing products. Could be food, personal care products, home care products anything that has gluten in it. You will replace all of these with gluten-free and non-toxic alternatives.

With regards to food you can replace tasteless and nutritionless pasta with delicious nutritious zucchini or courgette or butternut squash or spaghetti squash pasta. Actually any vegetable you can spiralise and peel will do the pasta trick.

For salad dressings make your own with extra-virgin olive oil mixed with some acid like fresh lemon or lime juice or apple cider vinegar.

Instead of wheat-based soy sauces use gluten-free tamari soy sauce or coconut aminos as alternatives.

Want to do some gluten-free baking? Swap out the grain flours for coconut flour, almond flour, linseed or flaxseed meal, and for something a bit more sugary and sweet use a mixture of white rice flour, tapioca flour, and potato starch.

People always complain about not knowing what to have for breakfast when going gluten-free. Try a bowl of chia seeds soaked in a liquid with some nuts to act as a cereal replacement. Why not have the classic free range bacon and eggs or leftovers from dinner? In reality there is no such thing as a breakfast, lunch or dinner food. Real food is nutritious, energising and informative no matter when you eat it. As always though listen to your body and learn what portion sizes and times of the day your body prefers meals.

Want a snack? How about a piece of fruit with some raw nuts or some vegetables dipped in nut butters. You can always have a tin of salmon or sardines, a couple hardboiled eggs or some real beef jerky and biltong.

Still wanting some bread eh? Try some plantains and eggs mixed and fried in butter or ghee or how about frying up some sliced round flat pieces of a root vegetable like potatoes, these can replace burger buns.

There’s always real food pancakes as well made with banana, eggs, coconut flour and some cinnamon.

Trust me you’ll find that there’s even more flavour, taste, and deliciousness and definitely nutrition when you live gluten-free.

Finally, you’ll want to start living not just gluten-free, but living holistically as well. Gluten is just one part of a bigger picture when determining how happy and healthy you feel.

  • Manage yourself when it comes to stress
  • Get quality restorative sleep
  • Breathe deep belly breaths
  • Eat real food and drink real water
  • Move often
  • Give gratitude
  • Connect with nature and with other people and
  • Lower your environmental toxin exposure.

Now above all else KEEP CALM.

It’s not the end of the world. The sky is not falling just because you can no longer have your toast, croissant, bagel or cereal for breakfast. Take a deep breath and remember to take this journey one step at a time. Patience and cool headedness are your allies on your path to health and happiness.

And if you’re really struggling hire a Holistic Lifestyle Coach. Professional sports teams, top CEOs these guys have sport coaches, business coaches. You want the best health for yourself? Hire a health coach.

Aim to live gluten-zero and you’ll at least get to living gluten-free where you’ll be exposed to gluten every now and then. It’s impossible to be 100% perfect in any way of being, but by shooting for the stars you’ll at least hit the moon.

Remember all we can ever do is take each day as it comes.

As Lao Tzu reminds us in the classic Chinese text called the Tao Te Ching:

“A journey of a thousand miles begins with a single step.”

Alright here are a few resources you can use to learn more about gluten and living gluten-free. I will put links for these in the show notes for this episode.

Check out the books Wheat Belly by Dr William Davis and Grain Brain by Dr David Perlmutter to find out more about the perils of gluten, wheat, grains, and sugar. Also download and watch the awesome online seminar series The Gluten Summit created by gluten expert Dr Tom O’Bryan to learn more about gluten, wheat, and how to live a gluten-free lifestyle.

A few awesome grain-free and gluten-free cookbooks I recommend are:

I own all of these books. I use them all the time. These will help anyone from the experienced chef to the kitchen newbie.

Links and Resources

Please leave a 5-star iTunes review for the Whole Guidance Podcast

Subscribe: iTunesStitcher Radio | Android | RSS

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                                                 
The Big Fat Surprise

The Big Fat Surprise – Nina Teicholz
(Buy from Amazon; Buy from The Book Depository)

A New York Times bestseller
Named one of The Economist’s Books of the Year 2014
Named one of The Wall Street Journal’s Top Ten Best Nonfiction Books of 2014
Kirkus Reviews Best Nonfiction Books of 2014
Forbes’s Most Memorable Healthcare Book of 2014
Named a Best Food Book of 2014 by Mother Jones
Named one of Library Journal‘s Best Books of 2014

In The Big Fat Surprise, investigative journalist Nina Teicholz reveals the unthinkable: that everything we thought we knew about dietary fat is wrong. She documents how the low-fat nutrition advice of the past sixty years has amounted to a vast uncontrolled experiment on the entire population, with disastrous consequences for our health.

For decades, we have been told that the best possible diet involves cutting back on fat, especially saturated fat, and that if we are not getting healthier or thinner it must be because we are not trying hard enough. But what if the low-fat diet is itself the problem? What if the very foods we’ve been denying ourselves—the creamy cheeses, the sizzling steaks—are themselves the key to reversing the epidemics of obesity, diabetes, and heart disease?

In this captivating, vibrant, and convincing narrative, based on a nine-year-long investigation, Teicholz shows how the misinformation about saturated fats took hold in the scientific community and the public imagination, and how recent findings have overturned these beliefs. She explains why the Mediterranean Diet is not the healthiest, and how we might be replacing trans fats with something even worse. This startling history demonstrates how nutrition science has gotten it so wrong: how overzealous researchers, through a combination of ego, bias, and premature institutional consensus, have allowed dangerous misrepresentations to become dietary dogma.

With eye-opening scientific rigor, The Big Fat Surprise upends the conventional wisdom about all fats with the groundbreaking claim that more, not less, dietary fat—including saturated fat—is what leads to better health and wellness. Science shows that we have been needlessly avoiding meat, cheese, whole milk, and eggs for decades and that we can now, guilt-free, welcome these delicious foods back into our lives.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                             
Wellness, Holistic Living, Mindset, and Performance Podcasts

Podcasts are digital audio programmes similar to a radio show.

You can download a majority of podcasts for free to your computer or smart mobile device using applications such as iTunes, Stitcher, and Pocket Casts.

Below you will find a premium selection of wellness podcasts that will assist you in improving many different areas of your life including health, wealth, love, and happiness.


Picture: digitalart |

Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                                                                                                             
Health, Well-Being, Human Performance, and Whole Foods Recipe Websites

There are over four billion websites online dedicated to health, dieting, and weight loss.

With mainstream advice not working for a lot of people and the fact that most of it often contradicts itself where does one go for consistent practical wellness information that works for 99% of individuals when applied in the real world?

Below you will find 20 websites that are the pick of the wellness bunch that are backed by human history and factual non-political, non-financed science. These websites also have real world evidence as reported by real people who have healed and cured themselves following the lifestyle recommendations and whole food recipes that are detailed within.

Click through to a better, stronger, healthier, and happier you.


Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Contact us
Tagged on:                                                                                                                             
Show Buttons
Hide Buttons