1. "The fastest way to look thin is to hang around with fat people" - Rodney Dangerfield
2. Know the difference between animal foods & plant foods.
   1. Basically, animal foods represent fat & protein w/essentially no fiber, no complex carbohydrates, no antioxidants. Because of the fat, some animal foods make you gain weight. Now I do eat some animal foods. Mostly organic skim milk & organic, cage free eggs.
   2. Fatty animal foods also promote atherosclerosis which leads to narrowing of the arteries. Animal foods tend to contain relatively acidic amino acids eg. with more frequent sulfhydryl groups such that leaching of bones is necessesary to neutralize the acid.
   3. The net result is that animal foods tend to promote osteoporosis and can promote kidney stones. Plant foods tend to be alkaline.
   4. Plant foods contain fiber, complex carbohydrates, vitamins, minerals & antioxidants. Because of the fiber, complex carbohydrates & lack of fat, plant foods make you thin. This does not include vegetable oils which are a processed food & all oils are liquid fat. Therefore, if you want to gain wt, you can eat more animal foods. If you want to lose wt, you can eat more plant foods.

1. Think of foods in terms of the health consequences & not just taste.
   1. This will help to resist their seductive charms. Eg. fat foods make you fat & plug up your arteries.
   2. Therefore, I think of these as make you fat & ugly foods plus make you stupid foods. Make you stupid because they cause atherosclerosis in the arteries of the brain. The standard dictation for a brain MRI in the USA in pt's over 55 yo is mild, moderate or severe chronic ischemic changes in the deep white matter periventricular regions = little "strokes". This lowers cognitive function. Healthy people have eg. none.
   3. These foods also plug up the arteries to the penis. This makes men impotent. Yeah sure, a pizza smells good. In my brief fat phase in life, I once joked to a friend, I could more easily resist an ex-girlfriend wanting to reconcile, naked in bed, than a pizza.
   4. However, now I see a pizza & I think about how it looks the next day with all that saturated & trans fat hardened into solid blobs at room temperature. I think about what that could look like inside my arteries and I get scared. Get that junk away from me! I don't want to plug up the arteries in my brain & Johnson. Iv'e got other plans for those organs.
2. Set your thermostat right!!
   1. - your body has regulatory systems for oxygen and for thirst. When you need oxygen you breath. When you need water, you get thirsty.
   2. Well, your body also has a regulatory system for food intake and bodywt. Do you think this is a big deal? You bet it is! Yes, yes, double yes! This is one of the great secrets of weight loss.
3. Understand this and the world is yours.
   1. You will graduate.
   2. Fail to understand this & you are doomed. As a matter of fact, failure to understand this is one of the most common reasons that people fail. The typical person, myself included for about 2 years, accepts the seemingly logical concept of "exercise more & eat less".
   3. This is the path to sadness & failure. It sets your boat against the rocks.
   4. In the words of Tennyson, "Break, break, break on thy cold, gray stones, O Sea! and I would that my tongue could utter the thoughts that arise in me....but the tender grace of a day that is dead will never come back to me". That's right!
   5. Fail to get this & you are going down like the Titanic. It does not matter if you are smart & disciplined.
4. I was frustrated & about to give up until I saw the light at the end of the tunnel. If you want to reset the thermostat of your bodywt, then you have to change what you eat. Thats it! Magic!
5. You can't lose wt eating less of what you eat, because you are programmed to eat exactly the amount that you eat.
6. If you eat fat & simple sugar foods, you will be programmed to become fat.
7. DON'T TRY TO BUST THRU A BRICK WALL. GO AROUND THE WALL!
8. If you eat healthy foods like those described in the sample foods of the Rogers Diet, then you will be programmed to become thin.
9. Now, I recommend you listen to the following 3 songs Summer & Lightning, Standing in the Rain & then Mr. Blue Sky from the ELO album "Out of the Blue". The links are to "You Tube" videos. This will help to connect this memory to music and you will remember it better. You are about to take a psychological journey from the world of fatness & frustration to blue skies.
10. And now for something completely similar.
11. This concept is like a pilot's instrument panel. When its sunny & clear, a pilot can navigate by looking out the window. But real life is often like a storm, with thunder & rain & turbulence that distract you.
12. Worse yet, the plane has entered a dense, large cloud and you just spilled coffee on the flight plan.
13. What to do? Are you just screwed? Is life unfair? Is it all just genetic?
14. No! Look at your instrument panel. It will save you.
15. This is it! --> remember that if you just eat the healthy foods, and avoid the "fat & sugar" foods, then everything is going to be Ok.
16. You will succeed. The night is darkest before the dawn. This too shall pass. Tough problems don't last, tough people do. Someday you will tell your grandchildren about this. Good luck!
17. Vegetables, whole grains, rice & beans = FRIENDS --> because have lots of fiber & very little sugar or fat. The fiber makes the foods bulky so they fill up your stomach quickly to satisfy hunger. The fiber slows the rate of absorption of carbohydrate/sugar/glucose from the intestinal tract into the bloodstream. This prevents rebound hypoglycemia and instead provides a prolonged normal blood glucose level with resultant satiety. The relative lack of simple sugars also prevents rebound hypoglycemia. Vegetables have minimal fat, eg. rice has less than 1% fat. For more information, see article on rebound hypoglycemia.
18. Fiber is your friend - see discussion above w/vegetables
19. Oats = eg. quick oats & rolled oats = a starch = a slow burning, energy food, high in complex carbohydrates/fiber & low in fat - prevents rebd hypoglycemia --> the ranks of oatmeal for breakfast eaters includes most of the famous, nutrition geniuses of the world that are now in their 60's & 70's, energetic & brilliant, still running around like energizer bunnies eg. Dr John McDougall & Dr Caldwell Esselstyn
20. Whole grain cereals & whole grain pasta = a slow burning, energy food- )(- )(= a starch = a slow burning, energy food, high in complex carbohydrates/fiber & low in fat - prevents rebd hypoglycemia
21. Organic rice = a slow burning, energy food- high fiber --> prevents rebd hypoglycemia --> take a look at people who eat an organic rice based diet --> what do they have in common? --> they are skinny! --> it is NOT genetic. --> when rice eaters change their diet to the SAD (Standard American Diet) they become fat. --> eg. think of Asian families you have seen where the grandparents are thin, the midlife migrators to USA pudgy & the kids are FAT --> its NOT genetic --> they all have the same genes --> its the DIET!
22. Beans = a slow burning, energy food & a high fiber & high protein food --> you get used to them & farting issues are exaggerated --> by the way --> animal food farts tend to smell worse. This is because animal proteins eg. from eggs, tend to have more sulfhydryl = sulfur groups leading to more of a sulfuric acid = rotten eggs smell.
23. Water - because hydrates you to energize you, but has no calories --> water is the best thing to drink. Call it coevolution or call it God, but the fact is the same, animals including humans were designed to drink water. When you look at the river & the lake, what do you see? Is the lake full of gatorade, juice or some other "health drink"?
24. Water also protects joints by puffing them up to protect the cartilage. Eg. I do an exercise called squats to maintain high strength levels. Hydration helps to protect against a knee injury.
25. "do not dine after nine" --> late nite meals more likely to be converted to fat. If drink water soon before sleep, likely to awake to pee which may interrupt sleep.
26. "At my age, an all nighter means not having to wake up to pee. You know why they call it the golden years. Because my prostate usually wakes me up three times a night to pee." - Rodney Dangerfield.
27. Don't eat it all at once. - Better to eat several smaller meals during the day. With only one or two big meals, your body's metabolism is likely to slow down a little and then use a relatively large part of the food of the meal for storage as fat.
28. Success - you know you are successful with the Rogers Diet when your wt is optimizing, you feel energetic & mentally sharp all day, & your total cholesterol is <150.
29. Exercise to burn more calories --> walking is usually the best exercise --> increased muscle tone leads to an increased metabolic rate which increases the number of calories you burn while at rest.
30. avoid the fat-sugar foods --> see what makes you fat
31. no oils when you are just starting is an option that will speed up the process of wt loss --> all oils are liquid fat --> in the words of the great Dr Caldwell Esselstyn, "the Esselstyn diet is a no oil diet". He is the author of Prevent & Reverse Heart Disease which is one of the best books ever written on that subject. Most vegetable oils are in general not a natural food. They are in general a highly processed food.
32. In general, for junk foods that seem addictive to you, it's probably best to just quit it cold turkey. This can be easier than just eating it less frequently which may tempt you to binge on it, rather than to have just scratched it off your list.
33. Grow some muscles! Muscle has a much higher metabolic rate than fat --> exercise builds & maintains muscle mass --> which then increases metabolic rate.
    1. Women sometimes say, "well I don't want to lift weights because I don't want to become all musclebound like those bodybuilder guys.
    2. Don't worry about it. It is not that easy to become "muscle bound" even for a guy with good dangle syndrome cojones related testosterone production who is dedicated to weightlifting.
    3. Women in general, do not have enough testosterone to become musclebound even with a LOT of weightlifting.
34. Slow down a little bit when eating. Consider using the small spoon instead of the big one.
35. If you are right handed, then try eating with the spoon or fork in your left hand. Just kidding.
36. Try to eat your calories instead of drink them. You are likely to ingest fewer calories before satiety signals register in your brain when you eat instead of drink.
37. using a smaller spoon can get you to eat a little bit slower
38. Cold temperature can make your body burn more calories. There is an interesting discussion of this concept in the book, "The 4 hour body" - by Tim Ferriss.
39. A good rate of wt loss is about 1 lb per week, done in the context of improving dietary habits. This is 52 lbs in a year if necessary.
40. If you are in good health, go for a walk before, after or during eating.

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