Wednesday, December 16, 2009

5 Easy Anti-Stress Tips (Great for Staying Sane for the Holidays)

1. BREATHE. Do this with me right now: Breathe in slowly through your nose for 7 seconds. Hold that breath for 5 seconds. Breathe out slowly through your mouth for 7 seconds. Repeat as many times as you'd like. Do it while driving, working, whenever. It's free and easy, and it instantly calms you down and allows your body to reduce its cortisol (stress hormone) levels.

2. LISTEN. Listen to anti-stress or meditation CDs. Look them up on Amazon, read reviews, pick some good ones, and listen! Easy. You could also go on iTunes and listen from you computer, iPod, or an iPod speaker dock.

3. STRETCH. Stretching and yoga are two enjoyable ways to release "happy" hormones and circulation, which leads to feeling good and dealing with stress in a positive way. Stretch for a few minutes every morning before getting ready for the day (I have a stretch routine video on YouTube you can watch). Go to yoga class twice per week and/or buy one or two yoga DVDs to do at home. Gaiam makes some great yoga series DVDs.

4. READ. Read A Thousand Names for Joy by Byron Katie. This is one of the best books for reducing and eliminating your stress through a simple shift in your mindset and thoughts. Easy to understand and an enjoyable, calming read.

5. MAGNESIUM. Magnesium has incredible relaxing and detoxifying effects, in addition to balancing all the calcium we get from our food. Our diets are so lacking in magnesium, it is no wonder we are often over-stressed and riddled with calcium-related issues like arthritis and constipation. Eat more fresh organic fruit and steamed vegetables. Try Pure Essence Ionic-Fizz Magnesium Plus or Peter Gillham's Natural Calm powder, and follow the directions on the jar.

BONUS TIP: ASHWAGANDHA. This is a wonderful herb that reduces stress and improves brain function. I've been using it for years since it rebuilds dendrites in the brain, and you can never be too careful if you've spent 12 years as a pro cage fighter getting hit in the head. ;D Cedar Bear Naturales' makes a great glycerin tincture. You can also try an alcohol-based tincture, since alcohol penetrates the brain and blood better than glycerin.

If you are still shopping for your family and friends, but are on a budget, this is just a reminder that Epic Elixirs are a delicious luxury gift for under $20. We will be shipping every day up to December 21st to ensure holiday delivery (usually we only ship every Monday after they are made fresh to order). Click here to shop for elixirs. Happy Holidays!

Friday, November 20, 2009

1 Easy Way to Eliminate Headaches, Fatigue, Allergies, & Breathing Problems

What is the one thing that can eliminate headaches, reduce fatigue, reduce or even eradicate allergy symptoms, asthma, and other breathing problems?


Yes, good old fashioned plants. 1 out of every 4 Americans have asthma and allergies to their environment, which is most often caused by pollutants and chemical sensitivities. By helping to clean out the body and remove accumulated toxins, your system can repair and eliminate many conditions and symptoms you may currently have.

Watch this engaging, short video and then read on:

Find a quality plant nursery in your area and show up with this list in hand:

Areca palm (Chrysalidocarpus lutescens)
Removes CO2 and coverts it into oxygen.
4 shoulder-high palms per person.
Wipe the leaves regularly (daily for polluted cities, once-weekly for cleaner environments). Take the palms outdoors every 3-4 months.

Mother-in-law's Tongue (Sansevieria trifasciata)
Converts CO2 into Oxygen at night.
6-8 waist-high plants per person.

Money Plant (Epipremnum aureum)
Removes Formaldehyde & other volatile chemicals.

Hemigraphis alternata (purple waffle plant)
Hedera helix (English ivy)
Hoya carnosa (variegated wax plant)
Asparagus densiflorus (Asparagus fern)
Tradescantia pallida (Purple heart plant)

And don't forget, pollutants and volatile organic compounds (VOCs) exist in our air AND water. If you suffer from breathing problems, not only should you pick up the plants mentioned above, but look into purchasing a quality water filtration unit for your home, shower, or sink. I personally recommend Environmental Water Systems and have my own whole-home water system for filtering chlorine, pesticides, gasoline, and other harmful chemicals out of the water I shower in and drink.

Remember that chlorine is one of the most harmful substances to our lungs and skin, and is the thought to be one of the causes for the rise in asthma, eczema, psoriasis, and other lung and skin conditions. Filter it out of your water and improve your air quality and you will be 100% better.

**Eliminate Indoor Air Pollutants. ScienceDaily.

Saturday, October 17, 2009

6 Easy Steps to Get Rid of a Cold or Flu

Hey everyone,

It is approaching cold and flu season, so here are 6 easy ways to get rid of one if you should succumb!

Colds and flu are not pleasant, but they can be quick and easy to recover from if you know what to do. (In this article I provide a few links to companies that I really like only to make it easy on people to find what they'll need — I do not make any profit from them.)

1. If you are not hungry, then do not eat. Fasting has been used since ancient times to speed recovery. Animals do it naturally whenever they feel ill, and we too will not feel hungry during a sickness. Just remember to stay hydrated with spring water or quality filtered water (I use Environmental Water Systems brand).

2. If you feel hungry, eat fruits and steamed vegetables, preferably organic since they will not contain pesticides. The idea is to eat easy-to-digest foods that will not require much effort from your body while its attention is on healing. Eating starchy, processed foods, or meat will only slow your healing — which means more days of feeling like crap. Smoothies and vegetables juices are even better (freshly made, not canned or bottled), since they are already liquefied and even easier to digest.

3. Resting is key. Oftentimes a cold or flu is our warning to slow down and take a break from our busy, stressful lives. Use this as an opportunity to sleep long, read, meditate, play Monopoly, or do whatever else you may not get a chance to do on a normal basis.

4. Use natural medicinal products to make you more comfortable and further aid in a speedy recovery. I'm not going to insist that you stay medication-free, because I understand that a lot of people have to function and do not enjoy coughing up a lung while they're at it. There are several natural liquid formulas available that contain symptom suppressants, which can be useful if you are very uncomfortable or unable to sleep because of it. Look for those that do not contain junk additives or artificial ingredients. Liquid or lozenges are best!

5. Try Kyolic garlic and fresh-juiced garlic cloves added to your vegetable juices. Garlic is well-known for its antibacterial and antiviral properties and is very useful while ill, though it should not be taken every day, otherwise it can disrupt your intestinal flora.

6. Take enzymes containing protease (a good brand is Enzymedica's ViraStop), which helps destroy the virus's protein shell and enables to the body to destroy it faster.

Please feel free to send this to your friends and family.

Monday, October 12, 2009


Hey everyone,

I haven't posted a blog in a while, and truthfully I've been swamped with writing two new books, answering every question I get in, lecturing, and making elixirs. So today I've decided to make a small change.

Here is the notice from the website:

Due to the high volume of questions coming in, we have decided to do something new. As of October 12, 2009 RawMatt will be answering questions only during lectures, phone or email training sessions, and in his new series of videos. This brand new series of videos will be covering a TON of topics and will feature many questions that have been asked.

How to Submit a Question, Topic, or Video Suggestion
1. Submit via email and have your question answered on video
2. Come to a lecture — bring your questions!
3. Get one-on-one training and guidance

So I'll still be taking questions, I just won't be writing back — my focus will be answering questions and spreading information through videos, lectures, and one-on-one training (aside from writing books and so on...).

Take care,

Wednesday, July 15, 2009

Dominant Health Live TV Show, this Saturday the 18th!

Hey everyone,

I have launched a new show called Dominant Health TV, and the first episode will be airing live this Saturday, July 18th at 4 pm Pacific Standard Time.

There will be a Q&A where I will be answering questions live.

Visit this link on the 18th to access the show and ask your question: Dominant Health with RawMatt

Take care!


Wednesday, June 17, 2009

New Elixir Site Launched - It's "Epic" ;D

Hey Everyone,

Just wanted to let you know that the new Epic Elixirs site launched yesterday, along with a new video that shows what they look like and more about how I make them. Hope you enjoy!

Feel free to email me if you have any questions, video requests, or anything else.

Take care,

Tuesday, June 9, 2009

Clear Up Common Fungus-Related Symptoms

Fungus overgrowth is associated with an imbalance of intestinal flora originally caused by antibiotic use and vaccinations. Because of our society's typical high-sugar, fat-laden diet, we imbalance our bodies' bacteria levels even further and cause overgrowth of a species of fungi known as Candida albicans. The word "Candida" is thrown around a lot in alternative health communities as the cause for every possible ailment, however, this is usually not the case and it is much easier to treat than it's made out to be.

Having Candida is not the end of the world, but it is a health concern depending on the incubation level. Candida lives first in our mouth (thrush is medical term) and can be knocked back down pretty fast, however if it has shown up in the mouth you can be sure that your whole body is riddled with fungus, and you need to take action immediately.

If you're having a problem with Candida, try the following:

COLLOIDAL SILVER. Suffocates Candida.

PAU 'D ARCO. Make a tea from this herb. Very anti-fungal.

PROBIOTICS. Especially acidophilus. Restores healthy intestinal flora.

PRE-BIOTICS. Beet root (not beet juice) licorice, slippery elm, and chicory root. In supplement form, look for the terms FOS, XOS, GOS and inulin. Feeds the probiotics and ensure their survival.

FERMENTED FOODS. Kefir (goat) sauerkraut, kim chi, yogurt, cultured sprouted almond or brazil nut "cheese." Significantly increase the levels of beneficial gut bacteria.

GRAPEFRUIT SEED EXTRACT (GSE). Known for being a powerful antifungal. Many good results have been studied and it has helped many people, and while I have noticed no difference when I've taken it, I wanted to list it so you can find more info on your own about it.

FASTING. Candida needs sugar to live so fasting for 3-7 days is an amazing clean up. Works like a charm.

HEALING FOODS. Raw garlic, cooked asparagus, ground clove, raw onion, steamed leeks and raw ginger all kill Candida.

Now that you know what to add to your lifestyle and diet, here is what to avoid:

REFINED SUGAR. Feeds fungus and Candida. Only use stevia, yacon root, raw honey, lo han guo, and xylitol. Follow the glycemic index and glycemic load of foods.

GRAINS. While some may act as pre-biotics, most feed yeast and fungi. An example is most alcohol - a.k.a. fermented grains.

SUGARY FRUITS. Avoid mango, pineapple, banana, and hybrid seedless fruits for a short period as they can ferment in the intestinal tract - if you must have some, eat it alone. Consider the following low-sugar, high-fiber fruits instead: figs, seeded grapes, cherries, cucumber, bell peppers, and olives.

Thursday, May 28, 2009

Personal Diet & Exercise Routine - Day 1

I have been receiving many requests that I should record and post what my daily diet and exercise routine is like. Today will be the first day of that log. Please feel free to email or comment if you have questions.

Keep in mind that I experiment frequently with my diet and exercise routine so that I may discover the most ideal ways of doing things and therefore recommend them to others as a good practice. Hopefully this log will provide some insight to my experimentation and conclusions.

Up until four months ago, I was 100% raw and 100% vegan for 7 years. I was fruitarian for a long period during that time. Three years ago I practiced breathariansim (no food or water) for 4 months. Two years ago I lived exclusively on unheated, unfiltered (raw) honey for 8 months. I have also strictly followed mono-eating and the Essene dietary protocol.

For the past four months I have been experimenting outside the 100% raw/vegan parameters to see what is a truly optimum, nutrient-rich diet.

Currently I am 80-90% raw and vegetarian. I follow an eclectic mix of low-fat, high-carb, medium-protein coupled with caloric restriction and some key Essene principles of eating.

It is important to realize that I am not experimenting with meat, fast foods, mashed potatoes and gravy, and things of that nature. Like most people, I grew up on that diet as a kid and teenager, and I already know how that went! I have already reached the conclusion that these foods are a poor source of fuel and an even poorer source of nutrients. Their production and consumption contributes greatly to a waste of our resources and is largely responsible for the large percentage of people that are overweight and obese (over 63% are over 30 lbs. overweight in the USA alone).

MAY 28 2009 - THURSDAY
Cardio 30 min. (running outside)

3 hours after running, I made 1/2 cup cooked Bob's Red Mill Gluten-Free oats. Waited until it cooled to warm, added about 2 or 3 Tbsp. raw honey, organic cinnamon, and 1/4 cup organic frozen blueberries. This is my third day eating oatmeal and have found it agreeable to my digestion and provides a substantial amount of energy. I have been recommending that people do not consume grains, and while oats are a grain and they are currently working out all right, I still insist that grains (i.e. rice, wheat, corn, millet, quinoa, et al.) are not meant to be eaten year-round or even at all if we have fruits and other natural foods available. I will be rotating oats out of my diet in a short period of time to mimic the way I would eat them in a natural or rural setting.

1 Tbsp. bee pollen. I eat it straight out of the jar.

Smoothie consisting of water, ice, 1 scoop NOW brand 100% pea protein, stevia leaf powder, 1/4 tsp. citric acid powder from lemon, handful organic frozen blueberries. I felt like having a bit of tart flavor, hence the citric acid, but I noticed that it settles at the bottom (not very soluble) and is too sour for me, so I won't be making a smoothie that way again.

FAT: 4g
PROTEIN: 33g (plus the numerous unaccounted-for free-form amino acids and enzymes in honey and bee pollen)

Wednesday, May 20, 2009

Pre- and Post-Workout Drink

This drink is simple, tasty, and most important — effective.

Eating a meal before working out pulls too much blood to your digestion instead of your muscles. Drinking post-workout beverages containing maltodextrin (a corn-derived carbohydrate), artificial flavors and colors, and a whole host of chemicals is not wise either.

Fuel yourself and your workout with the following all-natural beverage instead:

16 oz. fresh spring water or quality filtered water
2 Tbsp. unheated (raw), unfiltered organic honey

120 calories
34g carbohydrates
Free-form amino acids and enzymes (protein)
Low/Medium Glycemic Index (GI) of 55

Shake together in a mason jar, mix with a spoon, or put in a blender. Drink 30-60 minutes before your workout. Drink again 30-60 minutes after your workout so as not to inhibit your body's production and utilization of Human Growth Hormone (HGH). Once you begin to eat, HGH production stops, so wait 30-60 minutes after a workout to eat. Water, of course, is fine anytime.

• Raw honey contains the necessary carbohydrates for your body to utilize while working out, but does not contain enough of them to inhibit your body's use of your own stored energy (fat).
• Contains a large amount of enzymes, which are proteins, and help with a variety of functions in your body, including digestion, energy, muscle recovery, etc.
• The antioxidants in honey help protect you against the free radicals and oxidation caused by exercising.
• Balances blood sugar post-workout and aids in muscle recuperation, according to several studies done by the University of Memphis Exercise and Sports Nutrition Laboratory.
• Water is necessary for hydrating your cells and brings nutrition to your muscles and brain, which helps to keep you going during exercise.
• Water pushes out the lactic acid generated by working out.

Tuesday, May 12, 2009

Healing Crohn's, IBS, Colitis, and Other Intestinal Disorders

In light of several friends asking me about how to help or heal their intestinal disorders, I have decided to write an article about it which I hope you find helpful.

IBS, Crohn's disease, and colitis are awful effects from an imbalance inside the body. These occurrences are helped by the following:

Nutrient-dense, soothing diet

NUTRIENT-DENSE, SOOTHING DIET. Try removing all flesh foods, legumes, rice, and grains from the diet, as these all contain high level of insoluble fibers and indigestible proteins that bring added inflammation. Limit your consumption of nuts and seeds, as they tend to irritate the intestinal wall of those with Crohn's, colitis, and IBS. Move to excellent, functional foods like acacia fiber, chia seeds, fruits such as figs, cherries, and apples, and aloe vera (very soothing and healing for the intestines), and herbal teas.

HERBS. Now let us look at some herbs that are great for overall healing inside the body. Do not be afraid of herbs when it comes to medicine, as even today over 25% of our pharmaceuticals are made from herbs. The first treatise on herbal medicine was written in 2735 B.C., by the Chinese emperor Shen Nung, and this work is still in use today. The records of King Hammurabi of Babylon, circa 1800 B.C., offer instructions for using medicinal plants, including mint for digestive disorders. For intestinal disorders, which are a result of inflammation and imbalance, I recommend the following:

Bamboo powder
Dandelion root
Mesquite pod
Peppermint leaf (use the fresh leaf for an after-dinner tea)
Fennel seed
Chamomile (note: some people are allergic to the nettle family and should not consume chamomile)
Anise seed
Caraway seed
Ginger root
Licorice root (soothing and healing for the intestines)
Charcoal ("soaks up" gas and toxins from the intestines)
Raw honey/ACV drink prior to meal, especially protein

SUPPLEMENTS. Try supplementing with enzymes. Bromelain, Papain and Serratiopeptidase as they are all anti-inflammatory. Enzymedica Repair Gold is a good one. Add rice bran solubles to a drink or smoothie for an amazing array of nutrients not found in many of today's foods (plus it tastes great - like vanilla). Raw, unfiltered honey is an awesome sweetener and powerful healer, used for centuries to treat digestive upsets and heal the intestines.

FASTING. Above all things, 3 days of fasting once a month is a powerful cure-all. It gives your body a break from digestion so it can turn its attention to catching up on some work and repairing what needs fixing (i.e. your intestines). Avoid all food for a full 3 days, and drink only natural spring water. Avoid lemon water, as that will stimulate your appetite.

Thursday, April 30, 2009

Get Lean (with Abs!) in Time for Summer PART II

PART II: Get Lean (with Abs!) in Time for Summer

How to Get Lean: Exercise
One of the biggest aspects to getting lean is diet. The other is...dun dun dun...EXERCISE. As a certified personal trainer and professional athlete, I have seen this word evoke dread in many people, but note that you're technically exercising if you're running after your kids, playing with the dogs, walking across a massive parking lot, walking up stairs, etc.

All exercise takes is the following two things:
1. Motivation
2. Consistency

How to Get Motivated
You may already be 100% motivated to get lean. Great, then you can skip this part.

For the rest of you, here's how to get motivated:

1. GET A ROLE MODEL OR TWO. Check out fitness magazines or do a Google search for fit people and keep those pictures on your desktop, in your car, on the back of your phone, WHEREVER - just so that it stays in your face and helps you stay motivated to get to looking like that

2. YOU ARE GUARANTEED A LEAN, FIT BODY. Realize that you CAN and WILL get in awesome shape. It is not only possible, but guaranteed. Every body is meant to be fit and healthy - and you just need to give yours the time, training, diet, and consistency it needs to get there. It's a very simple formula with guaranteed results.

3. DO NOT WASTE YOUR TIME. Do not spend ANY time whatsoever thinking about the shape you're in now and how bad it is and blah blah blah. Why do you care? You've already made the conscious choice to get fit and get healthy. Now there's no turning back. There is no point at all to looking in the mirror and being upset with yourself or beating yourself up for getting out of shape - just get your ass up and exercise and keep on going. One day, before you know it, you'll look in the mirror and be stunned. Let it happen.

How long until you're fit? It depends on the shape you're in and where you want to get, but in general, if you follow my dietary and exercise recommendations, you will be completely fit within 12 weeks (3 months). You will be there before you know it. It's already been 4 months since January and do you know where all that time went? It absolutely flew, didn't it? Same thing. Time flies when you exercise. Hokey, I know. ;)

Just GO
As a final piece of advice before we get to the meat of the exercise program:

JUST GO. Just get up. And get in your car. Or get your bike. And go to the gym. Drag yourself there if you have to. Look at your role model's picture, remind yourself that you will be fit and lean in a few short weeks if you just GO exercise right now.

Exercise Basics
Here's the plan. You need to do the following on a consistent basis:

1. Cardiovascular exercise, also known as cardio
2. Weight training, also known as strength or resistance training

Cardio Protocol
For those of you who are new to exercising, have a weak or unconditioned heart, or get easily out of breath, start smaller. Do the following:

1. Cardio 3 x week
2. Do 20-30 minutes of cardio for each session
3. Walk at a brisk pace on the treadmill, with a slight incline
4. Use the elliptical machine (great for bad joints), with slight resistance
5. Try the stair climber, bike, or rowing machine

It is important to work your way up by consistency doing the cardio and going longer or more intense each time. Yes, it may be hard and your heart may start pounding, but that will ease up as you condition your body to be strong. Your heart is a muscle. You must build it up.

The ideal cardio program for getting in shape quickly in time for this summer, is this:

1. 25-35 minute cardio session 1 x week
2. 20-30 minute High Intensity Interval Training (HIIT) cardio session 2 x week

1. Do a full routine on one machine, increasing and decreasing your intensity every few minutes to keep your body guessing and burning fat
2. Keep it interesting by switching machines every 5-10 minutes (i.e. warming up on the treadmill, hopping over to the elliptical, then getting on the stairclimber, rowing on the row machine, and finishing on the bike - you get the picture)

NOTE: This is just an example of HIIT. There are many ways to do it. The basic formula is to warm up, increase intensity, then burst the intensity from moderate to hard and back to moderate in short intervals, then cool down. You can do this on any machine or even sprinting in front of your house.
Warm up 4-5 minutes
Increase intensity to MODERATE via incline/resistance and speed for 5 minutes
Increase intensity to HARD via incline/resistance and speed for 1 minute
Decrease intensity to MODERATE for 1 minute
Repeat MOD/HARD 1 minute cycles for 10 minutes
Burst MOD/HARD 30 seconds each for 2 minutes
Cool down 5 minutes

1. Recent research has shown that splitting up cardio into 10 minute sessions during the day can help burn more fat. Try doing a 10 minute session in the morning on an empty stomach, then take one or two 10 minute breaks during your day and do your cardio.
2. Do cardio on an empty stomach in the morning, if possible. Eating beforehand can slow the fat burn that occurs during cardio.
3. For a before-cardio energy boost, put 2 Tbsp. of raw honey in a 16 oz. glass of water and drink it up. It's a delicious carbohydrate and enzyme (protein) boost that will absorb quickly and will not interfere with fat burning during your cardio routine.

Weight Training Protocol
Losing fat and getting toned requires the use of weights - whether it's a machine, free weights, bodyweight, resistance bands, or pushing tires around.

Weight training is important to losing fat because muscle uses fat for energy. When you build muscle, you lose fat even while you're sleeping because your muscles need to fuel themselves.

NOTE TO WOMEN: You will NOT get bulky from weight training. Women do not have the natural physiques or testosterone levels to get bulky. The female bodybuilders you see are so low in bodyfat and so high in testosterone that their body starts transforming into a male-dominant physique - they even lose their periods and start developing male attributes like a deep voice. This will NOT happen to you on this exercise program.

1. Choose weights that are not too low and not too high for you. Test them out. You can always increase and decrease your weight as needed. Your goal is to be struggling by the end of the set.
2. Consistency is CRUCIAL. Train 3 x week.
3. Resting is CRUCIAL. You gain muscle by resting. Be sure to get at least 8 hours of sleep every night and rest for 1 day in between weight training sessions.
4. Do your abodminal exercises on 3 of your cardio days.
5. Rest between 45-60 seconds between sets.

There are a TON of weight training routines. You can mix and match and work muscle groups in an infinite number of ways. Here is an example I created specifically for weight loss and beginning/intermediate exercisers. (VIDEO COMING SOON!)

NOTE: Do everything in order.

Shoulders, chest, triceps, thighs/glutes
Shoulders - military press, 3 sets of 15 reps
upright rows, 3 sets of 15 reps
shoulder flys, 3 sets of 15 reps
Chest - incline bench flys, 3 sets of 15 reps
flat bench barbell (bench press), 3 sets of 15 reps
Triceps - standing cable pushdowns, 3 sets of 15 reps
Thighs/glutes - squats, 2 sets of 15 reps
lunges, 4 sets of 20 reps
seated leg extensions, 4 sets of 20 reps
donkey kicks, 4 sets of 20 reps

Back, biceps, hamstrings, calves
Back - straight arm pulldowns (wide grip), 3 sets of 15 reps
seated boat rows (wide grip), 3 sets of 15 reps
standing barbell upright rows, 3 sets of 15 reps
Biceps - hammercurls, 3 sets of 15 reps
isolation bicep curls (machine), 3 sets of 15 reps
Hamstrings - hamstring curls, 4 sets of 20 reps
straight leg deadlifts, 4 sets of 20 reps
Calves - seated calf machine, 4 sets of 25 reps

Major fat-burning muscle groups.

Squats - 3 sets of 25
Deadlifts - 3 sets of 15
Pull-ups - 3 sets of 10
Bench press - 3 sets of 15-20
Pull-overs - 4 sets of 20

Good luck and enjoy. Feel free to comment or email me with any questions.

Tuesday, April 21, 2009

Get Lean (with Abs!) in Time for Summer PART I

Hey everyone, this is RawMatt. I've been getting a lot of questions lately regarding exercise and diet for losing weight and leaning out. So here we go...

PART I: Get Lean (with Abs!) in Time for Summer

Why Be Lean?
Many people have a warped perception of what is a healthy weight. The Body Mass Index is an inaccurate representation of what your weight "should" be because it does not take into account your bone structure, activity level, metabolic type or speed, etc. If I was to be in the "normal" range for BMI, I would look puffy and ridiculous, as my natural body type is smaller and leaner in structure. In addition, being thin is not unhealthy. (However, being anorexic is - I just want to clarify there). Human beings are meant to be naturally thin - in a natural setting, we'd be running around everywhere, scavenging, hunting, farming, etc. We would be generally active and off our asses nearly all day long, and we would not be eating the large quantities of processed, starchy, fatty foods. Being lean means your body has less fat and less toxins to flush out continuously, and your body has more resources readily available to it for repair and maintenance (translation: easier weight management overall, better health, youthful appearance, etc.).

Weight is irrelevant, as muscle is denser and heavier than fat, and water weight is also a factor. It is best to go by body fat, not weight. Men, keep your body weight between 8% and 14% ideally. Women carry a little more weight naturally (no worries, this is healthy) and should preferably keep body fat in the 10% to 18% range. In general, if you can see your muscle tone while flexed and un-flexed, you're doing great!

How to Get Lean
Summer 2009 is approaching and we're all gearing up for awesome hot weather. The human body can make HUGE transformations within a very short 8-12 week time frame, so do not fear if you have some weight to lose or muscles to gain.

First, and most important, is diet. What you put in your mouth directly affects the health and weight of your body.

• Eat until satisfied, not until full or stuffed, as this depletes your enzyme reserve and increases the chance that the excess food will be stored as fat
• Break up your normal meals into 4-6 small ones throughout the day to keep from overeating and speed up your metabolism for optimal fat burning
• Drink 2-4 liters of water per day by itself or in a smoothie or tea to flush out toxins and encourage the body to release water weight
• Consume any complex carbs like grains and starchy vegetables earlier in the day so your body can use them as fuel and not store them as fat
• Prepare your foods in advance and store them in individual containers in the fridge to take with you, this will help you not only portion your intake, but also keep you motivated since your food is already made and available to you
• Avoid stress and take time to chill out, since stress creates cortisol which makes us gain weight; do some stretching or yoga, read a good book, watch some funny movies...whatever it is that relaxes you and makes you smile
• Go to sleep by midnight; many people (including myself) tend to be night owls, but strive to be in bed by 12 a.m. (10 a.m. is preferable for optimum repair) to encourage a restful, fat-loss-inducing sleep
• Think positively and envision your new body - do NOT dwell on being overweight or out of shape, just picture yourself how you want to look and it will happen

• FRUITS: High-fiber and high water content fruits such as berries, cherries, apples, figs, cantaloupe, cucumbers, red/yellow/orange bell peppers, grapes, kiwi, peaches
• VEGGIES & GREENS: Steam them on the stovetop, blend them in a smoothie with fruit, or juice them for the best assimilation; celery, soft leafy greens, sprouts, broccoli, kale, cabbage, romaine, carrots (add a maximum of 1 carrot to a juice so you don't get a vitamin A overload and turn orange)
• COMPLEX CARBS: Yams, sweet potatoes, brown or heirloom rice (I like Lotus Foods), quinoa, amaranth, and millet
• SWEETENERS: For no-fat, low-glycemic, delicious sweeteners, use unheated, unfiltered organic honey (heated, non-raw honey has a high glycemic index) and stevia leaf (go for the green kind, not the processed white powder)
• ANIMAL PRODUCTS: If you're vegetarian or vegan, eat wild-caught fish like salmon, tuna, halibut, and mahi mahi; organic free-range eggs; raw goat milk, kefir, or yogurt; raw honey; bee pollen; royal jelly
• PROTEIN: Spirulina is higher in protein than meat; bee pollen, rice protein, pea protein, hemp protein, egg white protein; use one protein source per day and rotate them (i.e. one day egg white protein in all daily smoothies, next day just spirulina, next day rice protein, etc.)
• WATER: Vital to weight loss and health in general; keeps bowels moving which helps flush toxins and encourages the body to release fat and water weight; drink quality filtered water (I got mine from, since they have the best systems) or natural spring water; drink it cold and drink it often for additional calorie burn
• THERMOGENICS: Kelp, citrus (lemon, grapefruit), and apple cider vinegar are all effective thermogenics (fat burners) to add to your diet
• LIPOTROPICS: B5/pantothenic acid present in bee pollen and royal jelly, choline, inositol, and L-metionine are all effective at preventing a build-up of fat and helping to break it down

• Processed carbohydrates like pasta, bread, muffins, chips, etc. as they will really inhibit your weight loss progress
• Regular potatoes and french fries will spike your insulin and slow down weight loss
• Cow dairy like milk, cheese, and butter; high in fat and cholesterol, and made for a thousand-pound animal, not a 110-210 pound human being; dairy will certainly impede weight loss
• Whey protein; a glue-like substance that will certainly provide protein but generate mucus formation and allergies over time; just avoid it as there are much better sources of protein (see above)
• Wheat and gluten (i.e. barley, spelt, kamut, rye); most people are gluten-sensitive or Celiac and may even be unaware of this; in many people, this will create a bloated or distended abdomen and prevent weight loss
• Nuts and seeds and their butters; too high in fat and need to be avoided during weight loss, may be added back in small quantity once you reach your target weight and remain active
• Soy products; estrogenic and hormonally unbalancing, often inhibiting weight loss, especially in women
• All cow, pig, and chicken products; high in fat, cholesterol, and hormones; no fiber; not beneficial to weight loss and there are much better sources of protein out there (see "What to Eat")
• Snack bars; often loaded with chemicals and preservatives, high in calories, fat, and carbs that hurt, not help, weight loss

NOTE: I do not give measurements because you will be able to adjust measurements for yourself based on your own preferences and hunger/satiety points.

REMEMBER: Eat slowly and chew well for better nutrient assimilation and digestion, and eat until satisfied but not stuffed

**FOR VEGETARIANS, VEGANS, & RAW FOODISTS: The diet below is easily adjusted for you. Do this by eating mainly fruits, vegetables, pea protein, rice protein, hemp protein, and egg white protein (vegetarian-appropriate). Avoid soy. Enjoy a lot of smoothies, blended soups, blended greens, and granola made from gluten-free oats, buckwheat, and dried fruits.

• Pre-Breakfast: this is not the time to stuff yourself, as your body is just waking up and this is time to "Break the Fast" (i.e. Breakfast); hydrate yourself with 1 Tbsp. apple cider vinegar, a squeeze of lemon, and a pinch of green stevia leaf in a tall glass of water (aim for 8-16 oz. of water upon waking)
• Meal #1: when you get hungry, eat your first meal of either oatmeal with blueberries, raw honey or stevia, and a scoop of protein powder; or a smoothie consisting of water, protein powder, fruit, raw honey or stevia, and 1 or 2 other whole-food ingredients of your choice for added nutrition and flavor
• Meal #2: Wild-caught fish (steamed, poached, or grilled) with steamed veggies, rice or yam optional
• Meal #3: Your choice of fruit, or a protein/fruit smoothie
• Meal #4: Wild-caught fish with steamed veggies or steamed greens, side of lentil or pea soup
• Meal #5: Your choice of fruit, or a protein/fruit smoothie

Remember that you can rotate your diet out daily - if you feel like having tea in the morning instead of your ACV/lemon drink, do it. If you want salmon instead of halibut, or a salad for lunch with nothing else, do it. Listen to your body above else (unless it tells you to eat cookies or pasta).

Continued with PART II...

Welcome to Dominant Health!

Hello everyone, this is RawMatt. Welcome to the new blog...

I have a few new articles lined up regarding some of my favorite information on natural beauty, disease prevention, and efficient exercise. Look for them in the next few days!

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