Dr Bryce Fleming

Chiropractor - Author - Professional Speaker




You look across at the same beautiful plant you re-potted a few weeks ago, only to notice that it has started to wilt: a symptom of ill health. Conventional wisdom suggests that you should take the plant to a ‘healthcare provider’ for help.


Dr. Botany is a very intelligent person who has studied the various disease states of plants her entire adult life. Having seen this condition many times before, she quickly identifies the symptom of wilting in the plant then diagnoses the plant as having ‘wilt-taxia’. She prescribes some anti-wilting medication and the plant starts to straighten out!


A few weeks pass, and now you notice the leaves changing from a healthy green colour to a sickly brown. This time Dr. Botany diagnoses this condition as ‘brown-leaf-itis’ and prescribes some different medication.


After a few days of this new treatment, you notice that the leaves don’t appear to be changing back to their healthy green colour. This time Dr. Botany decides to refer the plant to a leaf specialist. The specialist takes one look at the plant and prescribes some different, stronger anti-brownleaf-itis medication and the leaves regain their colour.


A few more weeks pass. You now notice that your plant is losing its petals. A surgical consult is now required to reattach the petals. The surgery is a success, and the petals are back on, but unfortunately, one of the side effects of this particular surgery is that the plant loses the ability to reproduce.


So, many months later you have a plant that looks healthy, but is dependent on medication and can’t reproduce. Is the plant healthy? How long do you think that plant will survive? You’re probably thinking, ‘If you just gave the plant some water in the first place, it would have probably stopped wilting.’ That’s the point.


You inherently know that the plant’s natural state is to be bright, upright and healthy – not sick. You also know that in order for that plant to express health it must fulfil certain requirements, like having water, sunlight, good soil and the avoidance of poisons. You know deep down that the expression of the plant’s symptoms is simply the result of not fulfilling those requirements. Innately, your belief system regarding the health of the plant is vitalistic.


ALL living things are designed to be healthy, not sick. Just like the plant, the natural state of a human is to be strong, lean, muscular, happy, healthy and full of energy. It is not normal for a human to have symptoms, take medications, and have body parts removed or new bits stuck on. It has, however, become accepted.


In the Life Integrated method, what symptoms you have will not determine what care or ‘treatment’ you should receive. Rather, the aim is to build a lifestyle around what your cells require to be healthy, allowing your innate intelligence to do the job it was designed to do, heal and maximise your life potential.


Organise your meals with fats and proteins as the base ingredients, rather than carbohydrates. For example, eggs for breakfast, leftover meat for lunch, fish for dinner. Then add the complementing foods, such as vegetables and sauces. Food such as breakfast cereals, sandwiches and spaghetti bolognaise all have carbohydrates as the base nutrient, not protein and fat.


Think of proteins for structure, fats for fuel and anything else for extra nutrients to make your body run smoothly. Protein is extremely important in the human diet. Our skin, muscles, nails and hair receive their nutrients from protein. Protein is pretty much the building block of life, giving us our human form and structure.


Looking back on the diets of our pre-agriculture ancestors, fats and protein were always the dominant macronutrients. They had to be! Remember there was no food storage, and cooking grains had not been discovered, which means they were inedible. This scarcity of carbohydrates meant that it was necessary for us to adapt efficient metabolic pathways to readily store and access body fat for energy if we were to survive on a day-to-day and generation-to-generation basis.


We evolved by using a ‘fat-burning system’, not a carbohydrate or ‘sugar-burning system’, meaning we never required large amounts of blood sugar for survival, and ingesting large amounts became toxic for us. The liver is the main backup glycogen/glucose storage facility for the brain and other glucose burning organs. It can only store about 70–100 grams of glycogen, which is less than a day’s supply. Your muscles can only hold another 300–500 grams, which is barely enough to run for 90 minutes. In other words, sugar is a poor primary fuel survival mechanism.


Meanwhile, we have a virtually unlimited storage capacity for fat. If we ever need to use the stored fat, we convert the fat into energy via a process called gluconeogenesis. Fat, just like protein, is also a vital nutrient. It is crucial for normal body function, and without it we could not live. Not only does fat supply us with energy, but we use fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes and lungs.


Many foods you eat when Fuel 4 Life are great sources of both soluble and insoluble fiber, such green leafy vegetables, nuts, seeds, carrots and other fruits and root vegetables with an edible peel (apples and pears). The best source of fiber is found in fruits and vegetables, which is extremely important when it comes to our health (and how much time you spend on the toilet!). I’m all for eating 6–10 servings of fresh, locally grown veggies daily.


Fiber comes in two varieties: soluble fiber dissolves in water, while insoluble fiber does not. Although neither type nourishes the body, they promote health in many ways. Soluble fiber binds to fatty substances in the intestines and carries them out as waste, thus lowering low-density lipoprotein (LDL). It also helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Insoluble fiber helps push food through the intestinal tract, promoting regularity and helping prevent constipation.


Ideally, dietary fiber should be coming from whole food plant sources and NOT whole grains (as we have been led to believe). Many foods you eat when Fuelling 4 Life are great sources of both soluble and insoluble fiber, such green leafy vegetables, nuts, seeds, carrots and other fruits and root vegetables with an edible peel (apples and pears).


Think back to your ancestors. Not your parents, not even your parent’s parents – think back to your hunter-gatherer ancestors. Let’s say you have a great, great, great, great, great, great grandpa called Org.


Most days, Org hangs out with his son, collects vegetables, rebuilds the family shelter, sharpens his weapons and hunts fish, small birds and animals. One sunny day, Org is playing with his son down at the local watering hole. Even though his body is in a relaxed state, Org’s ears, eyes, nose and other sensory receptors are constantly scanning the environment for potential danger. He notices a rustle in the bushes.


An alert signal travels rapidly to his brain, gearing up his body for a life or death situation. Within a matter of seconds, a pleasant day with his son has now become a frantic fight for survival. A tiger pounces from behind the bushes with razor-sharp teeth, lengthening claws and eyes focused on his potential lunch. Org grabs his son and, within seconds, is frantically trying to get away from a big and very hungry tiger.


Tigers, like most animals that could kill a human, are probably not going to chase Org and his son for days on end. Because of this, Org has become very efficient at activating a fight-or-flight stress response for only a small amount of time. This time, Org and his son were lucky enough to escape. They slowly walk back to their shelter checking for wounds and being thankful for not becoming tiger lunch.


Let’s have a look at the stress response that took place in Org’s body: When Org’s sensory receptors in his eyes and ears detect the presence of the tiger, a signal of DANGER is rapidly sent to a gland in the brain called the hypothalamus. The hypothalamus then delivers a message to the endocrine (hormonal) system to initiate the secretion of hormones. The hormones, primarily the stress hormones adrenaline and cortisol, flood the bloodstream and travel throughout the body to deliver information to his body system and cells that aid in creating the ability to run away or stand and fight.


The stress caused by the mismatch of our environment with our gene code is the root of all chronic illness we see today. A stressor is always defined in a genetically specific way. In other words, things that humans genetically require in terms of fuel, movement, community, sunlight, etc. may in fact be harmful or even deadly to another species. Our genetic blueprint determines what is required to express our health potential, and it is also our genetic blueprint that determines what is stressful for us.


Think about the modern environment and lifestyle we have today. We use an alarm clock to get us out of bed: stress. We eat packaged food for breakfast: stress. We drive to work and back: stress. We sit in a room polluted with florescent lighting: stress. We sit and perform a repetitive job for most of the day: stress. We constantly check Facebook, Twitter and other social networks so we can feel ‘connected’ to other people: stress. We fight traffic to return home: stress. And we zone out and go to bed with the prospect of doing it all over again the next day: stress.


Compare that lifestyle to a hunter-gatherer. They sleep and wake according to when the sun sets and rises. They live in a community that cares for and respects each other. Every day brings different jobs and experiences filled with outdoor adventures, eating a variety of natural foods, exercising in the form of hunting and collecting food, educating the younger generation and playing down by the lake. Sure they have their share of stressful events – falling down a cliff, being chased by animals and constantly having to find new food supplies. However, these stressors are acute stressors that only last for a small amount of time, unlike the chronic stressors we face today.


We can categorize the modern stressors that arise from mismatching our environment with our genes as dietary stressors, physical stressors and emotional stressors. The amazing thing is that we have devised no way of differentiating between these different types of stress. Your physiology doesn’t care if you have eaten a hamburger full of toxins and devoid of nutrients, just had a car accident, are going through a divorce or even if you win $500 on a scratchy. Internally, it all ends up as a stress!


Inactivity would leave your muscle and liver cells full of glycogen most of the time, causing insulin to transport nutrients to the next available place – your fat cells – which in turn, makes the cells bigger and fatter. This is not some cruel mistake! It is an intelligent survival mechanism. Innately, your body knows that being fat is better than being dead!


Without efficient glucose removal, glucose is like toxic sludge within the bloodstream, clogging arteries and binding with proteins to form harmful AGEs (advanced glycated end-products), leading to systemic inflammation and increasing the risk of stroke, heart disease and some cancers.


Not draining muscle cells through exercise makes those cells begin to ‘resist’ the insulin produced by your pancreas, causing insulin and sugar to build up in your bloodstream. When the build-up occurs, your pancreas produces even MORE insulin, because it thinks the already released insulin is not working.


Unfortunately, insulin, like glucose, is also quite toxic at higher levels, causing, among many other problems, plaque build-up in the arteries (which is why diabetics have so much heart disease). It also acts like rocket fuel for cellular proliferation in cancers.


But wait! There’s more! The essential fats and amino acids (the building blocks of protein that give structure to cells) don’t get transported to where they are needed, meaning that your muscle cells will begin losing the ability to rebuild efficiently. The result is a loss of – and difficulty rebuilding – muscle mass.


Moreover, your body begins sending signals to break down your muscle tissue to make more sugar, adding fuel to the sugar / insulin fire! If you keep this going for a few years, you start to see that chronically elevated insulin is disrupting another hormone called leptin. Leptin is a hormone that talks with the hypothalamus in the brain to signal hunger and energy reserves. In short, you become hungry more often and usually crave…wait for it…SUGAR!


Finally, when your liver becomes completely insulin resistant, it loses the ability to convert thyroid hormone T4 into the T3, and that further slows your metabolism. You can then go on to develop neuropathies (nerve damage) as the damage from the excess glucose destroys nerve tissue. You can even develop retinopathy and begin to lose your eyesight!


Eventually, just like the 1.7 million Australians that have type II diabetes, your pancreas (which makes the insulin) becomes so darn exhausted it stops producing insulin, and you wind up having to inject yourself daily, just to stay alive.


Free-range meats, wild fish and fowl are important for two reasons:


1.   It is more humane to allow animals to roam in their natural environment.

2.   They contain a higher content of Omega-3 fatty acids (also known as n-3 fatty acids).


Omega-3 fatty acids are essential nutrients for health. They are classified as dietary essentials, because our body cannot produce them, meaning we can only get them through the foods we eat.


Omega-3 fatty acids are precursors for numerous normal body functions such as controlling blood clotting and building cell membranes in the brain. They act in the prevention against heart disease, stroke, cancer, violence, depression, memory problems, weight gain, eczema, allergies, asthma, diabetes, arthritis, inflammatory bowel disease and other autoimmune diseases, such as multiple sclerosis, lupus and rheumatoid arthritis.


Omega-3 deficiencies have also been tied to many children’s learning disorders such as ADHD and dyslexia. They are a family of fatty acids, and the ‘parent’ molecule is called alpha-linoleic acid (abbreviated as LNA or ALA).


Omega-3 fatty acids are mostly found in the green leaves of plants, like grass, phytoplankton, algae and seaweed. This is the food the animals we eat are designed to eat!


LNA from plants is converted by fish or animals into the ‘anti-inflammatory’ Omega-3’s called EPA and DHA by a long and metabolically draining conversion process. It is the fish and, to a lesser degree, land animals that we eat that do all the metabolic ‘hard work’ to convert the plant-based ALA into concentrated EPA and DHA for us.


We suck at converting plants into Omega-3. From an evolutionary standpoint we just didn’t need to. So bless you meat and fish! When our food (even farmed fish) is grain-fed – designed to fatten up the animal and improve taste – the Omega-6 or ‘inflammatory’ fats stay the same and the Omega-3’s (essential fats) decrease or in some cases become nonexistent.


This is a recipe for increased systemic inflammation and the numerous lifestyle related diseases that go along with it.  As Boyd Eaton suggests, ‘Omega-6 fatty acids may act as promoters in carcinogenesis (cancer), a property seemingly absent for Omega-3 fatty acids’.


Because our ancestors ate nothing but free-range meats, wild fish and some nuts and seeds, and didn’t eat grain, they had an Omega-3 to Omega-6 ratio of 1:1 or even 2:1. Compare that to a ‘normal’ Westerner’s commercial foods diet that has ratios as high as 1:20–1:30! If you think of protein for muscle growth and calcium for bones and teeth, then Omega-3 is for normal brain and cellular function.




Most gym equipment is for isolation movements, which is a form of exercise where the movement is restricted to one joint only. For example, the leg extension is an isolation exercise for the quadriceps. In this example, specialised types of equipment are used to ensure that other muscle groups have minimum involvement, and help the user maintain a stable posture while movement occurs only around the knee joint.


The leg extension is clearly NOT a movement pattern that the human genome has spent millions of years perfecting. In fact, research shows that the repetition of these types of exercises can lead to an increase in repetitive strain injuries, disproportional muscular growth and long-term joint injuries. Isolation exercises can, however, be useful in rehabilitation after an injury or for sports specific training such as bodybuilding.




Functional movement recruits several muscle groups at once and always includes movement around two or more joints. These are the type of movements you do when you first begin walking, and should continue doing throughout your life.


Think of a toddler doing a squat. Toddlers have perfect form and technique, yet no one teaches them how to do it. The movement is ‘wired’ into children’s gene codes just as it is wired into yours.


Functional movements:

·      Are natural and innate

·      Require more glucose/glycogen use during exercises than isolation movements

·      Improve insulin sensitivity

·      Allow you to get a full body workout in faster

·      Improve aerobic function during an anabolic workout

·      Improve reaction time and balance

·      Decreases the risk of injury during sports or activities of daily living

·      Allow you to lift heavier weights and build more strength than isolation exercises

·      Strengthen your joints through their full range of motion    and improve muscle balance

·      Improve bone strength and calcium absorption

·      Lead to quicker neuromuscular adaptation and generalised endocrine (hormonal) response


Functional movements improve a person’s ability to function independently in the real world, underlying perhaps their most important fitness benefit: being good at life!

Don't Fear the Fat

There is no research that supports the assumption that lower Low Density Lipoprotein (LDL) reduces cardiovascular events or death in people who do not already have heart disease.


However, that has not stopped the drug companies from making billions of dollars from the sale of these drugs for more than 20 years. Research showed that both men and women with lowered cholesterol levels died earlier of all causes, including cardiovascular events. The death rate was five times higher for elderly women with very low cholesterol in a French study reported in the medical journal Lancet.


The bulk of the research that drove the fear of fat came from Ancel Keys, the prominent University of Minnesota professor. In the 1950s, Keys announced a ‘groundbreaking theory’ that was publicised and heralded by the national media to the point that it treated the unproven hypothesis as fact. Keys even made the cover of Time Magazine!


Keys’ basic claim was, ‘You are what you eat.’ He said that if you eat dietary fat – in particular, saturated fat and dietary cholesterol –your body will turn into fat and you’ll develop higher levels of blood cholesterol. He also theorised that elevated blood cholesterol leads to heart disease.


As evidence, he pointed to his ‘Seven Countries Study’, a study of the eating habits of seven countries that seemed to validate the correlation between dietary fats, cholesterol and heart disease. It turns out that Keys’ original study consisted of 22 countries, but he selected the seven countries that supported his theory. In fact, an examination of all the countries shows no evidence that low-fat or low-saturated-fat diets have any health benefits!

The Benefits of Eating Local Food

If you need a vegetable, there is no source more local than your backyard. As a family, growing your own veggies is not only a rewarding experience, but something that kids enjoy immensely. There are many books and websites available on building vegetable gardens.


If you do not have the inclination, or the space, to start your own veggie garden, the next best local food source might be your local farmers markets.


There are a few reasons why local food is better than commercial foods:


• Even if commercial foods meet the highest post-harvest handling standards, they still spend significant time on the road. Minimizing transportation and processing can ensure maximum freshness and flavour, as well as phyto-nutrient (plant nutrient) retention.


• Farmers growing for a local market favour taste, nutrition and diversity over shipability when choosing varieties. Greater crop diversity from the farmer also means greater nutritional variety for you.


• Indirect and local marketing strategies means crops usually sell within 24 hours of harvest, at peak freshness and ripeness, when the produce is more phyto-nutrient dense.


Phyto-nutrients are valuable for their protective, disease preventing compounds. Their role in plants is to protect against disease, injuries, insects, drought, excessive heat, ultraviolet rays and poisons or pollutants in the air, soil or water. They form part of the plant’s immune system.


As omnivores, humans have been eating plants packed with phyto-nutrients for eons. Our genes expect a certain level of them. Phytonutrients are associated with the prevention of at least three of the leading causes of death in Western countries: cancer, diabetes and cardiovascular disease.


They are also involved in many other wellness processes, including ones that help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels. Even small increases in phyto-nutrients in a person’s diet can have drastic effects on the prevention of chronic disease.


One of the most important groups of phyto-nutrients is the phytosterols, or phyto-hormones, as they are sometimes known. These are plant-based hormones that act as precursors (precursors are substances the body uses to produce other substances) to our human hormones. When we eat them, they work with the intelligence of the body to regulate the human endocrine system.


One of the most important human hormones affected by phytosterol intake is dehydroepiandrosterone (DHEA). This hormone, produced in our adrenal glands, serves a variety of functions. Often called the ‘mother’ hormone, it can convert itself into other hormones such as oestrogen, testosterone, progesterone and cortisol.


Adequate DHEA levels help to slow the ageing process and prevent, improve and (given enough time) allow our body to reverse conditions such as cancer, heart disease, memory loss, obesity, osteoporosis and many more.


Unfortunately, phyto-nutrients in freshly harvested plant foods may be destroyed or removed by modern processing techniques. For this reason, industrially processed foods likely contain fewer phyto nutrients and are always less beneficial than unprocessed, organic foods. Fresh is always best.

Ditching Dairy


For most people who are interested in ditching dairy their first concern will be, where will I get my calcium? Great marketing has led us to believe that drinking milk is the only way to get enough calcium for healthy bones and teeth.


In Australia, calcium intake is one of the highest in the world, yet Australians have one of the highest rates of bone de-mineralization (osteoporosis) in the world. Bone and tooth strength is dependent not just upon how much calcium you can ingest, but also the amount you excrete. Bone health is substantially dependent on dietary acid/base balance, and how much you physically use them.


Being strong a few times a week forces ingested calcium to be absorbed by your bones. Expecting bone strength from ingesting large calcium loads while sitting on the couch is the equivalent of consuming loads of protein while lounging in a recliner and expecting to look like Arnold Schwarzenegger!


To absorb healthy amounts of calcium, eat the darker green vegetables, organ meats, sardines and seeds, and of course avoid grain and sugar products leading to insulin spiking and calcium excretion. Naturally, a Fuel 4 Life diet is higher in protein, which increases calcium absorption in the intestine that in turn has a strengthening effect on bones.




For years, parents have learned about the importance of play for their children – but what about the importance of play for grown-ups? Somewhere between childhood and adulthood, most of us stop playing. Our tribal ancestors were constantly chasing their children, recreating or reframing the hunt with dance or drums, swinging from a vine and digging in the sand. They knew, innately, what the National Institute for Play spent time and money researching – that play is not a luxury; it is a necessary activity.


We exchange play for work and responsibilities. When we do have some leisure time, we are more likely to zone out in front of the TV or computer than engage in creative, brain-stimulating play.


Art De Vany, Ph.D., suggests, ‘We are deeply unsatisfied with more and more, because we evolved from a time when material goods did not matter.’


The times have changed so rapidly that our genes have not had time to adjust. Material things have replaced social stimulation and personal interaction. We crave real social stimulation rather than social media/Facebook isolation.


By giving ourselves permission to play with the joyful abandon of childhood, we can continue to reap its benefits throughout life. On average, our tribal ancestors spent about 3–5 hours of his day acquiring food, 3 hours building shelter, making tools and engaging in general housekeeping duties, and 10 hours sleeping and resting – which leaves about 6 hours for ‘play’.


Play is as important to our physical and mental health as getting enough sleep, eating well, and exercising. Play teaches us how to manage and transform our ‘negative’ emotions and experiences. It supercharges learning, helps us relieve stress and connects us to others and the world around us. Play can also make work more productive and pleasurable, improve relationships, improve the education we provide to our children and improve our creativity.


‘Life without play is a grinding, mechanical existence organised around things necessary for survival.’ – Stuart Brown, MD, author of Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul. How do we, as adults ‘play’ in the modern world? Joining a sports team, social group or club is a good place to start. For those of you who CrossFit, have you ever noticed that the exercise rig closely resembles monkey bars you would find in a playground? Any face-to-face interaction where you are sharing joy, challenges, laughter and fun with others, promoting bonds and strengthening community, is seen as playing.


Psychiatrist and writer Mihaly Csikszentmihalyi has studied play extensively. He describes play as a flowing state that requires just the right balance of challenge and opportunity. If the game or situation is too hard or too easy, it loses its sense of pleasure and fun. Maintaining a flow state in games with others requires all participants, regardless of age or ability, to feel challenged, but not overwhelmed.


Action Steps for Improving Play:

• Be spontaneous. Go surfing on your lunch break. Have lunch at different restaurants.

• Join a team sport or social club.

• Play a practical joke on a friend.

• Pull out some old toys, such as Lego, and build something.

• Involve yourself with children’s playtime more often.

• Play a board game or cards with your family and friends.



Juicing is important for two reasons. First of all, it can be difficult to go local and eat enough micronutrients all the time. Research published in 2001 showed that conventionally grown fruit and vegetables have about half the vitamin content of their counterparts in 1963. So, unless you ALWAYS eat local, homegrown organic vegetables, you are only getting about half the nutrients your grandparents received.


Secondly, we tend to eat the same vegetables all year round. This violates the principle of seasonal food rotation and increases your chance of developing an allergy to certain foods. Wild humans were nomads; they moved around and ate seasonally in order to survive. When you juice, you can use a wide variety of vegetables that you may not normally enjoy eating whole.


When choosing a juicer, make sure it is easy to clean, has a slow grind (masticate) setting and fits within your budget. Ultra Bullets or Baby Bullets are also a good way to juice.


The advantage of using a grinding, pressing, masticating juicer is that tough, leafy vegetables such as spinach, beets and greens can be juiced. These and other similar vegetables would not yield a large amount of juice by simply pulverizing them in a centrifugal juicer.


By using a masticating juicer, the abundance of vitamins found in leafy or fibrous vegetables can be added to a variety of juice recipes. (Note: Juice should be consumed within 12–24 hours, otherwise it will oxidise, making it less nutritious. Always store your juice in glass containers rather than plastic.)


If you are new to juicing, start out with these vegetables, as they are the easiest to digest and tolerate:

• Celery

• Carrot

• Cucumbers

• Apples or oranges for taste


These vegetables aren’t as nutrient dense as the dark green vegetables. Once you get used to the vegetables listed above, you can start adding the more nutritionally valuable, but less palatable, vegetables into your juice.


Few people examine their current life. Can you picture and describe your life’s purpose? What is your level of health, fitness, relationships, accomplishment, security and happiness? Do you have defined goals for getting from where you are to where you want to be? How close are you to having it ‘all together?’ If you already have a clearly defined purpose in life, terrific! Move straight to the action steps to strengthen your accomplishments. If you need help identifying and ‘creating’ your purpose, fasten your seatbelt and pack a lunch. There is adventure ahead. You are not a passenger on this voyage into unknown waters; you are the captain of the ship. We just provide the maps and equipment.



Get a vision board (large white board or poster-size paper) and attach it to the wall where you spend the most amount of time (e.g., at work, home office, the car or even in the bathroom!). Now write across the bottom in bold letters, ‘If it is meant to be, it is up to me!’ DO NOT continue reading any further until you can be 100% honest with yourself about this.



Describe your purpose in society. Your purpose is not necessarily your job (although those that have purposeful work always seem to be happier).

Rather, it is the way you can contribute to your fellow humans.

How can YOU help mankind and the survival of our species? You may want to spend some time on this step. If you become emotional thinking about your purpose in society, it probably means you are on the right track. Once you have your purpose, write it in the middle of your vision board.



When you have identified your purpose, you are ready to note what actions you need to take to fulfill that purpose. No one can tell you what these steps are – no guru, life coach, personal trainer or doctor – but there are a few tools that may help you. Close your eyes and pretend you are watching a movie. The movie is a new release about your life that you have never seen before, one in which you are the lead actor. Make sure you picture this movie in full colour.


• What is your role?

• What do you look like in this movie?

• What jobs or tasks are you performing and

do they match your purpose?

• Who are the other key players in the film?

• Where are you living?


Once you have a fairly good idea about what the movie is about, make notes, with arrows pointing to your purpose on your vision board. These are your action issues to help you achieve your purpose in life.



Next, look at the action steps you have written and write next to them small things you can start to implement to help you achieve those actions. For example, if your purpose is to ‘improve the lives of others’, one action step may require that you ‘be fit’ so you can lead by example, or be physically strong enough to help someone else. Under ‘be fit’ you need to write those things you will do to get fit, like walk 10,000 steps every day or join a sporting team or club. To take it one step further, you can even find local sporting teams in your area and write their phone numbers down.

As you complete your action steps over time, write new ones to replace the old. For example, if you join a tennis club, replace your old action step ‘get fit’ with a new action step ‘tennis’. Now, draw lines towards ‘tennis’ with steps such as ‘hit five serves in a row’ or ‘play a whole game without stopping’. This way you keep improving your life in ways that help you achieve your purpose.



Leaky gut syndrome occurs when there is excessive damage to microvilli (little finger-like cells that help absorption and push the food around) found in the lining of the gut. This damage is like poking holes in a fly screen, making waste products ‘leak’ into the blood, and interfering with the ability to absorb fats, vitamins and minerals. The leaked waste product can trigger an immune reaction that can then develop into an autoimmune response.


Autoimmune diseases occur when the body loses the ability to distinguish invading proteins from normal proteins that make up the body. The loss results in the destruction of your body’s tissue by your immune system.


One such protein is Gluten. Gluten gives elasticity to dough, holds bread together and gives ‘texture’ to many products. It is not classified as an anti-nutrient as such, but it is just as disruptive to our digestive systems and health in general. It is added to ice cream, sauces, soup mixes, salad dressings and thousands of products. (It can even be on stamps and envelopes!)


Gluten (aka gliadin – a prolamin) and glutenin (a glutelin) make up 80% of the protein within wheat – a protein to which humans have not adapted. A review paper in The New England Journal of Medicine listed 55 ‘diseases’ that can be caused by eating gluten. These include:


• Addison’s disease

• Anaemia, cancer

• Aphthous stomatitis

(canker sores)

• Asthma

• Autoimmune thyroid disease

• Coeliac disease

• Dental enamel defects

• Epilepsy

• Fatigue, canker sores

• Inflammatory bowel disease

• Insulin-dependent diabetes

• Mellitus

• Irritable bowel disease

• Liver disease

• Lupus

• Multiple sclerosis (MS)

• Nephropathy

• Osteoporosis

• Rheumatoid Arthritis

• Skin rashes

• And more.


My new book explains the science behind the Life Integrated Method. It all starts with genes. Within the cells of every living thing, there is a gene code. It is what makes them ‘that’ particular species of animal, plant or insect.


Humans have 23 pairs of chromosomes (collections of genes); a donkey has 31 pairs of chromosomes, a hedgehog has 44, and a fruit fly has just 4.


Years of environmental selective pressures placed upon the genes allows them to be successful, productive and vibrant in their given environment.


Scientist believed for many years that, due to our complexity, differences in physical features and vastly different abilities, humans must have a huge number of different genes. It was agreed that genes were irreversible and that they represent a sort of inherited cosmic destiny for each of us.


Shockingly, after the completion of the human genome project in 2003, they discovered that humans have far fewer genes that previously thought.


In the last 15 years, research into the study of epigenetics (control above the gene) show that genes will ‘express’ themselves according to information that has been gathered from their environment. Bruce Lipton, Ph.D. a pioneer and leader in epigenetic research, made a groundbreaking discovery when he put two genetically identical cells in two different environments. He discovered that two different body parts formed even though they came from the same pieces of DNA.


Even though we have recently discovered this ‘new biology’, as Lipton describes it, we’ve recognised this epigenetic phenomenon for a long time. Essentially, we just look for situations where two things are genetically identical and yet are not the same in appearance or behaviour.


A caterpillar and the butterfly that it turns in to have the same genetic code, but it’s hard to think of two things that look more different. A queen bee is genetically identical to thousands of her hive mates, and yet she is about twice their weight, has different body parts and can live 20 times longer.


Epigenetics suggests that if you have the breast cancer gene, the gene for type 2 diabetes or even the ‘fat’ gene, providing the correct environmental signals will prevent those genes from ever being expressed. Moreover, good genes are expressed, ones that improve our natural state of health, fitness and happiness. Life Integrated works by flipping the correct epigenetic switches that allow you to produce healthy, happy cells and an ideal body composition.



‘Primal’ advocates say a ‘wild human diet’ mostly consists of meats and vegetables, with the addition of raw dairy. Followers of the ‘Paleo’ camp claim dairy should be avoided. Most people say meat is king, and others espouse seeds. Despite all these different opinions, ALL agree on some basics:


• Grains, potatoes and legumes are out

• Plants, animals, nuts and seeds are in

• Fresh is best

• Eating organic is normal

• Ignore ‘low-fat’

• No vegetarian diets


Examine modern hunter-gatherers (wild humans), such as the Inuit people (that Keys excluded from his studies) that live in subzero polar regions. Over thousands of years of epigenetic adaptation, they survive quite efficiently on a diet consisting of 90% animals and 10% plants. The Australian Aboriginals, from a much warmer environment, survive on diets that are up to 90% plants and only 10% animals. Why? Because that is what is available to them.


Epigenetic adaptation does not mean that a tribe’s gene code changed or is vastly different. That would be impossible; after all, gene codes determine the animal, and we are all the same animal species.


In the two geographically different circumstances, the best chance for survival comes from the passage of gene codes. Generations of nutrient signals either turned on a better metabolism for breaking down meat or turned on a better metabolism for breaking down plants. It is important to remember that even though the ratios of meats to vegetables are vastly different, at no stage do these wild humans completely change their food source.


Today, because of aero-technology, we can jump on a plane and establish our lives on the other side of the world. We are more of a mixed racial heritage, and that, when blended with other factors such as emotional and physical stressors, can alter our optimal ratio of plant to animal foods.


That is why Paleo or Primal experts cannot tell you exactly what or how much to eat. They can only give you guidelines based on modern-day hunter-gatherer and Paleolithic data. You need to work out which ratios work best for you. However, you need not panic. If you stick to the basic hunter-gatherer template, your body possesses an innate ability to utilise what you need and discard the rest.


Once you have mastered the basics you will naturally start experimenting with ‘how much, by monitoring how you look, feel and perform.

As trite as it may sound, for the right portion sizes, it is always best to listen to your gut.