REDEFINING WHY PART 2

Back in part 1 of my 2 part series on REDEFINING WHY, I attempted to define how I was able to be lean & athletic and remain that way through incredible stresses up to about 10 years ago and more importantly why this seems more difficult currently (at 41 years).  In part 2, I’m hoping to take you through the process of establishing my new WHYs and creating my specific goals for the next few months. This might take this post & one more.

Out of Date WHYs:

A) Be the leanest & fittest man I can be in order to attract the woman of my dreams.

B) Be as healthy & strong as I can be in case MS strikes me down, I will be in better position to maintain strength & function, etc…

C) Be Warrior Fit.

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Why these WHYs are obsolete to me now:

A) I’ve met & married the woman of my dreams.

B) My mother passed away of complications relating to her (30 year bout with) MS 2 years ago & my priorities have shifted from avoiding disease, to earning a living & caring for my family.

C) I have not consistently practiced martial arts for the last decade and a half & I’m no longer as focused on preparation for spontaneous kumites.  

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Tony Robbins discusses 6 Master Steps to Change in a Powertalk session. I’ve adapted those here to walk you through how I developed my WHYs & how I intend to change my behaviors and start heading towards the attainment of my goals.  

6 Steps to Change:

1) Decide what DO you want & what might prevent you from getting it.

2) Create leverage (on yourself) to make the change a must.

3) Interrupt the current pattern.

A) Visualization

B) Experience

4) Implement the change using a positive behavior in place of the negative one (if applicable).

5) Condition the new behavior pattern, so it remains consistent.

A) Visualization

B) Role-Playing

6) Test the new behavior (pattern).

A) Visualization

B) Experience

Newer, more relevant WHYs:

A) Be the best living example of healthy, lean and strong man who is living the Paleo/Primal lifestyle for my family, friends, clients & the world.

B) Be a living example of what kind of change is possible through a well planned Paleo/Primal lifestyle for my family, friends, clients & the world.

C) Be the best example of health, fitness & longevity that I can be for my kids so they will be proud & strive to emulate my lifestyle.

D) Become as Warrior Fit as I can because I want to be able to defend my family at any moment, whatever comes.

These are WHYs that touch me more viscerally currently, so I know they’ll be more effective.

Now, if only this lifestyle could morph my face into Jason Statham's (at right) then my acting career would really take off!!

My Leverage:

For making the changes - I must achieve these changes because I have always been a man of my word. I am a healthy, lean & fit man who is a living example for those around him of what a healthy lifestyle can do. I now understand the importance of living a Paleo/Primal lifestyle & need to now implement these principles fully into my lifestyle in order be the living model of health, fitness & longevity! I need to become a living example of health, fitness & longevity & the power of the Paleo/Primal lifestyle in order to effect change at the policy level & to lead the charge amongst my fellow RDs.

I need to be a living example for my family and especially my kids in order for them to strive to emulate my lifestyle!  

Against not making the changes - If I don’t achieve my goals and successfully implement these lifestyle strategies then I will lose the respect of my friends & family and most importantly myself. My business & services will not thrive if I can’t be a living example of my lifestyle strategies. I will not be able to successfully effect changes at the policy level & amongst fellow RDs unless I am a living example of health, fitness & longevity!

My specific goals: Over the next 4 months, I will:

1) lose 4 inches off my waist (aiming for 1/2 inch every 2 weeks).

2) go to at least 2 CrossFit classes per week & will add in physical play activity (increasing weekly as weather here in Canada improves - horrible winter here this year.

3) consume a Paleo/Primal diet daily with on non-Gluten containing one cheat meal per week.

4) consume 100 g of carbohydrates or less daily.

These goals are mostly behavioral, meaning that I’m able to track my progress daily by seeing if I’m on track or not using a behavioral checklist. I discussed this in a previous post.

Although, this doesn’t guarantee success, since it can't remove the daily stressors of a newborn + a 2 year old, working full time, pursuing a PhD (due end of 2015), blogging & running my business; these goals should increase my odds for success because of the 6 keys to psychological success as reported in Prev Medicine in 2004 which were:

A) Using Proven Strategy - Paleo/Primal has worked for thousands, why NOT me!

B) Using all available resources - Quality food obtained & source identified, Kitchen & Pantry cleaned out, Cooking tools ready to rock.

C) Integrated Social Support Structure for behavior change - My wife is doing this with me + accountability to my readers = ultimate support system.

D) Self-Efficacy - my goals are broken down into smaller chunks to gain momentum & confidence.

E) Greater Outcome Expectations - 4 inches is significant.

F) Adequate time to form habit - I’m giving myself 4 months to fully embrace the lifestyle, but know that actual permanent change can take 1-2 years to become ingrained.

Well, I'm off & running (pun intended).

If you would like to do this also, feel free to share your step by step goals in the comments section!

Let’s rock this!

Take care,

Dan T

REDEFINING WHY!

Hi Everyone,

Bear with me on this one. This is my over-tired (due to new baby care) attempt at soul searching & sincere self-examination. There is a lot more to the story, but I’m trying to stay on point with main things that have either directly or indirectly affected my body composition over the years.

I was always a lean & athletic guy. Growing up in a farming area, we ate pretty well (farm fresh side of beef, pig & chickens in the deep freeze, free range chicken eggs, fresh dairy, etc...) and throughout high school I did competitive Rowing, Karate, Kick boxing, Volleyball and of course all the pick up games of roller hockey, ice hockey, street hockey, football and soccer that my cousin & I could arrange! I pretty much trained all year long for rowing (dryland training) including tons of running, ergometers & weights (light circuits & heavy weights also). Therefore, I was doing a huge volume of work at this point in my life. I was 145 lbs until my senior year in high school and when I left for University I was 155 lbs.

This trend continued to University where I found competitive coed cheerleading (awesome sport for those of you who don’t know about it) & I practiced Japanese Jiu Jitsu & Capoeira. Of course, I learned some weight training from more senior guys on the Cheerleading team & started banging on those. Hitting the heavier weights, I bulked up to 175 lbs and remained here for the next decade and a half.

By the time I went to Montreal for my professional degree, I was still around 170 lbs and with some dietary manipulation & body weight training courtesy of Matt Furey (combat conditioning), I leaned down to 8% body fat. Then I started hitting the weights again, and seeing as how I was studying Human Nutrition & Dietetics I started experimenting with different strategies to add mass, as I had always been a “hard gainer”. Unfortunately, the techniques mostly involved eating higher carbohydrate, lower fat diet as a backbone, and using protein & mass gain shakes and things after my heavy weight workouts, so all of that combined with being over 30 years old at that time all lead me to increase my weight up to about 185 lbs and of course my body fat went up as well (to around 17%).

When I got into my Masters degree in Montreal, I was able to workout with and join the Cheerleading squad there, however, the team was mostly women & there were only 2 of us dudes (actually as I write that I realize, it wasn’t all that bad ;-) . It was great fun & actually with my heavier frame (190 lbs at this point) I was able to do some more advanced stunting that had escaped me at 175 lbs. My tumbling suffered a lot though. At one point at 175 lbs, I was able to do a roundoff, back handspring, back tuck fairly routinely and the same sequence with a back layout in place of the tuck with a bit more effort. However, at 190 lbs, this was much more difficult to do. I essentially, had to relearn the moves at my new heavier weight. In the end, I was able to do standing back handspring, back tucks routinely, but it did take a fair amount of effort and I’m sure my technique was sucking quite profoundly.

Next, my funding ran out for my Masters and I returned home to find work as a Registered Dietitian. I was able to find a one year mat leave for the first year, and of course had to live at home. During this time, I was able to get down to 180 lbs by participating in the Body for life challenge. I also started working in Hamilton at an Obesity clinic one day per week.

At the conclusion of that one year contract, I obtained a permanent position as a Registered Dietitian in Hamilton at a Mental Health Facility, and am still there now. In addition to completing my Masters, I was able to propose and initiate a PhD through my same University supervisor located at this hospital, but unfortunately, due to changes in drug purchasing contracts (move to generics) the funding was pulled by the drug company that had originally committed, and so I am pursuing my PhD in a topic similar but more complex & advanced of my Masters.

I should mention that during all of the above times my free time got less and less as my responsibilities increased. Additionally, I realize now in retrospect that my WHY for pretty much the bulk of my physical activity/working out thing was actually extrinsic, all about the ladies (attracting my dream girl), so to speak. I was a young guy & I loved women & wanted to meet as many as possible so I could finally meet the one.

When I started my permanent position as an RD in Hamilton, I met my (to be) wife at my orientation. We connected at a deep level immediately & she was the sexiest, most intelligent, kindest women I had ever met in my life (still is actually)! I proposed a little over 1 year after we met & we were married one year later. Interestingly, we found our dream home in a beautiful location, the unfortunate part was that it was a 1 hour drive from work. I commuted 2 hours/ day x 5 days / week for 5 years and during this time my weight skyrocketed to 225 lbs with obviously a huge shift in my body comp to fat mass (around 25%) with a waist circumference of 39.5” :-(. We were blessed as well with our first daughter during this time, and since, we’ve been blessed again. The massive increase in my body weight (& fatness) was obviously due to my decreased physical activity. Interestingly, I was actually working out pretty hard regularly for 2.5 years of our 5 with the 1 hour commute including rediscovering Japanese Jiu Jitsu (until our first daughter was born, then sleep went bye bye) but my weight still remained at best around 210 lbs. Honestly, I knew that my commute was killing me. Thankfully, my health was fine, no issues of note, but I knew that I was on the roadway to Diaobesity! My wife and I decided to move closer to work (decreased commute=more family time) & her family (greater support for our kids & connectedness with their cousins). We were expecting our second child while we listed our home (with countless open houses) & while we were searching for our new home. It was challenging & time consuming since we lived about an hour from where we were searching & we were both working full time. Additionally, I had to prepare for my PhD oral comprehensive exam right after we were slated to move into our new home. Additionally, we planned for a significant renovation on our new home once we moved in & had to start purchasing items & reviewing options after work in the months leading up to the move. Bottom line, we were living fast & hard, with very little time to dedicate to exercise/fitness. The only saving grace was that we walked daily together each evening as a family. Of course, this became harder as the Canadian Winter set in. 

Now, all things considered, my experiences started to make me question all the strategies I had learned & had been taught in school. I started to hit the research & I mean individual blogs, books, etc… Then I verified what I was seeing by perusing various scientific studies using similar principles. Shockingly, at least to me, I started to discover that most of the info that I was finding on “unreliable” (at least we’d been told in school) sites were actually validated by clinical research, and that we had never been taught any of these principles. This was my discovery of the Paleo/Primal/low carb lifestyle. This fascinated me, and it definitely made logical sense. Unlike, fad diets though that can often make some logical sense on the surface, this seemed to have no downside. It baffled me why we never learned anything about this during my clinical nutrition classes & also why not one of my colleagues seemed to even know what I was talking about when I mentioned it to them. Anyway, I plowed through all the podcasts (Robb Wolf first, then Jimmy Moore, Abel James, Mark Sisson etc…) & blogs (Mark Sisson, Robb Wolf, etc…) & then books including but not limited to The Paleo Solution, The Primal Blueprint, The Paleo Diet, The Paleo Answer, and The New Evolution Diet. Not to mention countless Paleo/Primal guides. 

Anyway, we are now living closer to work (20 min drive each way), the initial renovations are done, we had our second daughter & she is now about 6 weeks old and I have about 4 more months off from my PhD (paternity leave). This year, I even started attending 2 cross fit classes per week at a local box, but that was put on hold when our second daughter was born (less sleep & more to do around our new home). At this point, my wife & daughters’ happiness are far more important to me than my body composition. And then, suddenly, all at once, I realize why I’m not chomping at the bit to get back into the gym/workout/exercise whatever you want to call it. This had always been my way throughout my graduate degree, what the heck gives? 

All of this is basically a cliff/coles notes (depending on where you are from) version of my weight & body comp history as it pertains to significant life events. Interestingly, there’s a critical message hidden throughout the story. Did you figure it out? It’s painfully obvious, once you see it.

At every point in my life when I was working out super hard & absolutely committed I had a compelling WHY, to attract the woman of my dreams! So once I found her, married her & we started having children, that WHY was achieved and no longer drove me. I became more focused on surviving our new hectic schedule including a then 2 hour commute, helping care for my wife & our child, as well as maintaining my job, business, studies & our home. Now that the commute has been reduced, that’s one less thing, but with a newborn in the house & a 2 year old, my WHY shifts to include helping with the care of the entire expanded family & maintaining and doing some smaller renovations to our new home. I think about working out, my wife and I discuss how to fit everything in, and at long last my wife’s agreed to come aboard the S.S. Paleo/Primal and eventually we will convert our 2 year old as well. Our hope is that once we introduce solids to our second daughter she won’t even know what a grain product is. So, in that way I was able to integrate my primary WHY for caring for my family to include a healthy diet that will help me lean out. However, the exercise thing bothers me, because I know I’m not a lazy person. So why am I not leaping back to the gym to whip myself back in shape? The short answer is that in my current life with the new set of circumstances (married to the woman of my dreams, 2 beautiful children, working full time, pursuing PhD, Blogging & starting online business), I have not taken the time to update/re-define my WHY.

I mean, think about it. At this point, I haven’t returned to working out yet, because in my mind right now, I want to spend my time with my wife & daughters, building my online business & of course (feel I have to) work since we’re currently limited to only my income. So what I need to do is layout my new WHY given my new set of life circumstances. I think it’s key to remember that a WHY that drove us phenomenally for decades might be completely powerless once circumstances change (i.e. Pursuing the woman of my dreams & then me finding her & marrying her). But as Tony Robbins says in his audio programs, I have been caught up living day to day and forgot to design my life (I’m paraphrasing, but you get the gist).

Anyway, the take away message is that for any change, lifestyle or otherwise, we need to have a clearly defined WHY, or we are doomed to not achieve our goal!

I will redefine my WHY related to exercise in my life & post it next week to show the process that I used, in case anyone wants to do it also. If you are in a similar boat, I suggest you do this too!

Together, as a community, there’s nothing that we can’t overcome!

Have a great weekend!

Dan T

Hunger. The Primal Trigger!

I was listening to a podcast by Maximusmark and he was interviewing Art De Vany, who I like to call the Godfather of Paleo/Primal! Anyway, they were discussing some of the concepts in Art’s book The New Evolution Diet, and talked about hunger as a motivation for exercise. Art described studies on mice and how when they were well or over fed they were reluctant to move, but when they were hungry they would move much more. A recent study examined this in male rats and found that ghrelin increased food intake and decreased spontaneous physical activity, while agouti-related peptide (AgRP) and neuropeptide Y (NPY) both increased food intake, AgRP decreased, while NPY transiently increased spontaneous physical activity. It seems that intake of about 15-20% below calorie needs improved physical fitness in mice. It seems that it would make evolutionary sense for humans to become motivated to action (often by hormones or neurotransmitters) in order to be able to fight or flight, or procure food, win a mate, etc… This is interesting, because it’s been shown in human children that excess body weight (overweight/obesity) is associated with decreased physical activity but not the other way around. Of course in today’s modern food system, it seems difficult to eat a diet that is not obesogenic (promoting obesity). 

This got me thinking. There is a massive amount of literature on diet and hunger, specifically the satiety (fullness) effect of many foods. One study examined macronutrient composition on satiety and eating behavior as well as weight loss concluded that there were no significant differences between a high carb and a high protein iso-energetic diet protocol, however, this study did not look at carbohydrate restriction, which have been shown to absolutely associate with greater fat loss and satiety in both controlled studies and self-reported populations. Furthermore, it’s been shown that low fat diets adversely affect energy availability in the weight maintenance phase & therefore shouldn’t be used (at all in my opinion) over the long term. Furthermore, a review of all the popular diets concluded that the low carbohydrate diet protocol was the most effective at producing fat loss and metabolic improvement, at least in non-diabetic, premenopausal overweight/obese women.  I know from my experience working with thousands of clients seeking fat loss that most start out being incredibly hungry all the time when they are "dieting".  Obviously, because they are doing it wrong!  In this case, hunger, a primal cue that was essential to our survival, becomes somethings that prevents us from obtaining our goals!  That means that our approach is wrong.

There has been much research into the physiological and biochemical pathways that regulate hunger and attempts by science to control or suppress hunger, more often than not this involves a marketable product. Probably the most interesting thing to me is that a significant chunk of hunger research was done & contributed to by BIG FOOD companies. Now from a business perspective this makes sense because they profit from consumption of food products and any information that helps a company drive users to consume more will make them more profitable. Unfortunately, these "good business practices" by the food industry translates into health concerns for us including but not limited to overweight, obesity, diabetes and heart disease. In essence, the current strategies used by food companies and allowed by governments are making us fat, sick and eventually dead! Therefore, we need to limit our exposure to as many of the “processed foods” as possible.

I have created a list of 4 groupings of foods that I consider processed. Obviously, if you are a Paleo purist, then you will not want to incorporate most of these, but if not, then I would suggest limiting your intake of these processed foods to not more than 3 servings per week and only if you are able to achieve your goal of optimal performance, health and longevity while doing so! There are literally hundreds of thousands of lists of processed foods out there, so rather than re-invent the wheel & add to the confusion, I’ve attempted to add general classifications of foods as well as rules that should tip you off that a particular food is “processed” significantly.

List of Processed Foods:

1) All breads, cereals & pastas - these “plant foods” are mostly GMO & are often milled (finely ground) and then pressed into shaped & cooked. In a nutshell, no pun intended, they are quite highly processed and far removed from their natural state. The only benefit that has been shown by this food group is that the fortification with folic acid has helped to decrease the incidence of neural tube defects and unfortunately, folic acid that is added in many countries has been shown to be associated with increases in colorectal cancer prevalence. This is NOT CAUSAL, but it should raise some flags. 
 

2) Sugar and sweeteners - these are highly refined products whether they have a “calorie value” or not. Both sugar and sweeteners have both been associated with weight gain. Furthermore, in my experience, clients who try to lose weight while using sweeteners are often unsuccessful or only successful for the short term. The way I would normally advise a client is that if they are currently using sugar, they need to wean down to nothing eventually. If they want to use a sweetener (artificial or natural) in the process of doing this over say a month or so, then that’s fine. But honestly, it only prolongs the inevitable, which is essentially a feeling of going cold turkey and cravings for carbs, that one must push through in order to reset the palate.

3) Liquid, pasteurized dairy - firstly, we are designed to drink human milk, and only when we are infants. Secondly, we are designed to drink raw milk, with enzyme and healthy bacterial activity, etc… Pasteurization destroys some pathogens but also destroys enzymes and kills off beneficial bacteria present as well as other micronutrients present in raw milk, including decreasing the solubility of the calcium present. This is not surprising due to the heat-lability of many proteins. Importantly, the diet of the milk producing cow needs to be considered. If that cow is consuming grass as it is designed to do, then the milk fats are healthy, whereas if the animal is consuming grains, which it is not designed to eat, then it is often sick and requires antibiotics, so the combination of pesticides, GMO grains and the pro inflammatory fats from the seed oils lead to dirty milk fats, which. If you can find a clean milk source raw or pasteurized, then use it if you like and don’t be afraid to go full fat dairy in that case. Of course, raw milk is currently illegal in North America, although, it’s the norm in other countries. I would never suggest that the current food system with mass produced dairy shift to raw production, as that would be crazy, however, if the food system shifts to more local producers (once again) and you are able to legally acquire it from a local farmer’s cow, then GO FOR IT! 

4) Fruits & Vegetable juices - specifically, I’m talking about store bought ones that are not labeled as raw. North American food safety protocols dictate that any fluid sold in stores that was once living has to be pasteurized including dairy and fruit & vegetable juices. The problem is that many of the protective benefits that are known about fruits and vegetables are believed to be eliminated be pastuerization due to the high heat. That would explain, why studies have shown that people who consume whole fruits and vegetables live longer & are healthier overall, but these benefits are not present in store bought juices because of the heating. 

I hope that you are able to use this list to help you achieve your goals!

In my opinion, it's not a conspiracy, it's just about making money & that includes the government.  Hopefully, one day, using research into human evolutionary physiology to elicit the response of incresaing consumption of foods, especially in light of the fact that they are destroying our health, will be illegal; but until then we have to stand on guard for ourselves and our families! Let’s not reward food companies for researching hunger triggers & using it against us!

Until next time! Remember to join the MERF movement (I MUST EAT REAL FOOD) & live and play life to the fullest!

Dan T

Metabolism and Mental Health

Hi everyone!

I'm back from some time away and am thrilled to announce the birth of our second daughter Kathryn!  Kudos to my beautiful wife who delivered her naturally and has been an amazing trooper plowing through breast feeding challenges! Let's just say, there's not a lot of sleep to go around in our home right now!

On to today's topic: Metabolism and Mental Health

I'm constantly disgusted by the preachings & teachings of many of my peers who blindly tow the economically motivated company line!  I'm speaking from both the head and the heart here!

Maybe it's not news to any of you reading this that there is something wrong with the current model of "healthy lifestyles" being touted by North American health care professionals, and I might add is still being taught as the gold standard by many of the educational institutions creating the next generation of said health care professionals!  The sad part of all this is that it's all based on poor research and worse yet, the last 2 decades of evidence has clearly shown that the food pyramids & groupings that are are NOT the answer they are touted to be and could actually be responsible for the obesity epidemic we are now facing.  Denise Minger has done an awesome job illustrating the facts as to why the USDA pyramids since the 1970's are a bad idea in her book Death by Food Pyramid.

In fact, the evidence absolutely opposes regular consumption of a high carb, low fat diet for any prolonged period of time, suggesting that the increased prevalence of mental health conditions over the last 50 years is due to the shifting of public consumption to a low fat, high carbohydrate diet vs. the more traditional, low carb, high fat one (Riby LM and Riby DM, 2013)!

I work at a mental health hospital and I see significant overlap between the mental health conditions that lead to hospitalization (i.e. Anxiety, Depression, Bipolar Disorder, Schizophrenia, Schizoaffective Disorder, Bipolar Affective Disorder, etc...) and the metabolic syndrome that has also become increasingly prevalent in our modern society.  FYI, Metabolic syndrome is defined by having 3 or more of the following conditions (as defined on the Diabetes Canada website):

• High fasting blood glucose levels (5.6 mmol/L or higher)
• High blood pressure (130/85 mm Hg or higher)
• High level of triglycerides, a type of fat in your blood (1.7 mmol/L or higher)
• Low levels of HDL, the “good” blood cholesterol (lower than 1.0 mmol/L in men or 1.3 mmol/L in women)
• Abdominal obesity or too much fat around your waist [a waist circumference of greater than 102 cm (40 inches) in men and greater than 88 cm (35 inches) in women]

The more of these conditions you have, the higher your risks of developing type 2 diabetes and heart disease.  I can tell you from my experience, that at least 1-3 of these criteria are met by almost all the clients I come across in mental health.  It's far to common to be mere chance!  In fact, there is research outlining how these metabolic disturbances are linked with mental illness  (Carria G et al. 2014).  I think the best objective review of the evidence linking lifestyle habits with subsequent mental health issues and specifically cognitive decline is in Dr. David Perlmutter's book Grain Brain.

Furthermore, metabolic syndrome has been shown to be associated with poor memory and executive functioning in the elderly (Rouch I et al, 2014). I think we can safely assume that they are at the very least related & that nutrition and our consistent lifestyle habits are intimately involved in the pathophysiologies of these conditions.

One theory as to how this link occurs is through epigenetics or the altering of gene expression within individuals through methylation and other processes that turn on and off of various genes in the body.  Mark Sisson in his book The Primal Blueprint describes becoming a fat burning machine through altering our gene expression to do this.  Evidence is definitely starting to show that consistent lifestyle activities including diet, resistance and aerobic exercise and more do exactly this, alter gene expression of certain genes that favor fat burning and turn off others that would favor fat storage.  Epigenetic changes have been shown to occur in populations with Diabetes as well.  Interestingly, these gene expressions can be either health marker related (which can be tracked) or appetite-generating or suppressing to name a few, which can help explain how processed foods can stimulate people to over-consume them so frequently.  This phenomenon has been demonstrated clinically in a study that examined midlife diet and future phenotype expressions of Healthy Aging.



Regardless of mechanisms, there is definitely evidence that suggests we shouldn't be relying, let alone recommending high grain & refined carbohydrate intake (including grains) and that we shouldn't be restricting fat as much as we are now!

Specifically, there are a number of studies linking grain consumption to mental health issues including schizophrenia, depression and bipolar disorder.

 
I will leave you with one closing thought.  Most people know that the body is made of mostly water and if we don't get enough water daily, then we're on the road to problems; so once you understand that the brain is made of mostly fat, it shouldn't surprise you that if we don't consume adequate fat from our diet we are heading down the road to troubles with our brain!  Obviously, the types of fat matter, but this is another post in and of itself!



Anyway, I believe the time is coming for change & I am striving to advocate for it!  It will likely be many years until Government agencies climb aboard, so in the meantime, take control of your and your family's health!

Also, to any and all clinicians reading this, you should try the changes I'm talking about and advocate for change too!  To blindly move forward is irresponsible!


Till next time.  Have a great weekend & Take care!

Dan T