Simple Things to Do Today:
1) Stay Hydrated
2) Eat plant-based whole-foods
3) Exercise
4) Breathe Deeply
5) Meditate
6) Have fun
7) Get enough sleep

Read The China Study or don't at your own peril, seriously. The evidence presented in this book appears as solid as any I have ever seen. Why hasn't it led to more wide spread action? Why isn't President Obama declaring a National State of Nutritional Emergency? The damage being done by the nutritional crisis facing the U.S. right now is an order of magnitude greater than any other threat the country has ever faced. Cancer, heart disease, autoimmune diseases, depression, just to name a few, can all be rendered significantly less threatening by simply making dietary and fitness changes. Simple changes. Inexpensive changes. Meanwhile we are wasting hundreds of millions trying to repair a broken medical system, half or more of which wouldn't be needed if people consumed an optimal diet. Please read the China Study with an open mind and then try to refute it honestly if you have doubts.

Based upon research and personal experience I know that the key to optimizing my health is a combination of good nutrition and regular fitness activity. Everyone knows this to be true. So many of us don't take it seriously. Why? Why did it take me 43 years before I realized that a plant based diet is better for my body, reduces the risk of disease (see The China Study) and is good for the environment. Why did I not exercise regularly between my 20's and my 40's?

In October 2015 I started working on the Wim Hof Method. Wim is an incredible individual who has accomplished the most incredible things using his method built upon cold therapy, breathing and commitment. The following will provide a good introduction: Tim Ferris podcast, Joe Rogan podcast, Vice Documentary. I am doing the initial training in Bali and am feeling amazing. I am looking forward to seeing how I can handle the extreme high altitude cold when I get back up into the mountains in Colorado later this year.

On May 31, 2012 I gave the following presentation to the Parent / Teacher association at the Bali International School. Check out page two for some useful links and resources:
Healthy Eating Choices Committee Update - BIS PTFA Annual Meeting 31-May-2012

On May 19, 2012 Paola and I hosted a Food Revolution Day event in an effort to raise awareness about the connection of food to health and the environment. We were amazed at how positively everyone responded to the day. Everyone wants to have more days like this more frequently when we get together to share ideas, cook, eat and have fun. Let's do it!

In the 1st Quarter of 2012 I completed ECornell's 3-part Certificate in Plant Based Nutrition course which I highly recommend.

In May of 2011 as a result of the 30-Day Happiness Challenge that I took, I adopted a vegan diet for one month and since then have maintained a mainly plant based diet. I still eat a small amount of fish and cheese, however, I completely cut out all meat, coffee and most sweets. I don't drink alcohol or smoke. I also started and have maintained a regular exercise routine that includes running, surfing, yoga and other toning exercises. Here are the results from my annual health screening from 2008 & 2010 (animal based diet / no exercise) vs. 2011 (plant based diet / regular exercise):

In October of 2011 I did a 10-Day silent Vipassana meditation course (see Lean & Vipassana) and since have maintained a 1 hour morning meditation practice. It will be interesting to see the impact of this new element of my health plan on my next screening in 2012.

I am focussing much of my thinking these days on understanding resistance to change and why I do not take more of the simple steps that will result in dramatic improvements to my peace, prosperity, health and happiness. I see the same dynamics at play with health, lean, and vipassana.

August 15, 2008
October 14, 2010
August 17, 2011
October 2, 2014
December 7, 2015
88.6 kg / 194 lbs
86.4 kg / 190 lbs
77.3 kg / 170 lbs
80.6 kg / 178 lbs
76 kg / 168 lbs

Body Mass Index
28 kg / m2
26.9 kg / m2
24.7 kg / m2
25.2 kg / m2
23.7 kg / m2
Respiratory Rate
15 per minute
14 per minute
12 per minute

Blood Pressure
110 / 80 mmHg
120 / 70 mmHg
100 / 70 mmHg
105 / 60 mmHg
90 / 65 mmHg
Cholesterol Total
Cholesterol HDL (good)
Cholesterol LDL (bad)

The major drop in Cholesterol LDL is amazing. I've had so much more energy and am feeling great!