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MEDICALDISCLAIMER

The techniques, ideas, and suggestions in this document are not intended as a substitute

forpropermedicaladvice.Alwaysconsultyourphysicianorhealthcareprofessionalbefore

performinganynewexercise,exercisetechniqueorbeforestartinganynewdietparticularly

if youare pregnant,nursing,elderly, or if youhave anychronicor recurringconditions.Any

applicationofthetechniques,ideas,andsuggestionsinthisdocumentisatthereaderssole

discretionandrisk.

Theauthorsof thisdocumentmakenoguaranteesorwarrantiesofanykind inregard tothe

contentofthisdocument,including,butnotlimitedto,anyimpliedwarrantiesofmerchantability

VY[ULZZMVYHU`WHY[PJ\SHYW\YWVZL;OLH\[OVYZVM[OPZKVJ\TLU[HYLUV[SPHISLVYYLZWVUZPISL

toanypersonorentityforanyerrorscontainedinthisdocument,orforanyspecial,incidental,

orconsequentialdamagecausedorallegedtobecauseddirectlyorindirectlybytheinformation

containedwithin.

ALL MATERIAL COPYRIGHT 2010 Jon Benson Fitness LLC and Icara Press LLC

ALL RIGHTS RESERVED.

DUPLICATION OR DISTRIBUTION WITHOUT WRITTEN CONSENT FROM

THE AUTHOR IS PROHIBITED.

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Forward . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

The Solution . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

About Dr. Campbell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

About Your Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Jon Benson . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Nathan Hopkins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Kelli Jennings, Rd. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Fat Burning Switch #1: Fish Oil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Fat-Burning Switch #2: Vitamin D . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Fat-Burning Switch #3: Ice Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Fat-Burning Switch #4: High Polyphenol Chocolate . . . . . . . . . . . . . . . . . 24

Fat-Burning Switch #5: The Rule Of 45. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Fat-Burning Switch #6: Sugar-Free Gum . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Fat-Burning Switch #7: The Coconut Oil / Olive Oil Swap . . . . . . . . . . . . 32

Fat-Burning Switch #8: Vitamin C . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Fat-Burning Switch #9: Preload . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Fat-Burning Switch #10: Whey Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38Fat-Burning Switch #11: Fruits & Vegetables . . . . . . . . . . . . . . . . . . . . . . . . 42

Fat-Burning Switch #12: Black Tea. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

Fat-Burning Switch #13: Eggs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

Fat-Burning Switch #14: Fiber. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Fat-Burning Switch #15: Calcium. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

Fat-Burning Switch #16: Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

Fat-Burning Switch #17: Breakfast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60Fat-Burning Switch #18: Red Chili Peppers . . . . . . . . . . . . . . . . . . . . . . . . . 62

Fat-Burning Switch #19: Green Tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64

Fat-Burning Switch #20: Consistent Meals And Snacks. . . . . . . . . . . . . . . 66

Fat-Burning Switch #21: Wake Up In Control. . . . . . . . . . . . . . . . . . . . . . . . 70

Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72

References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73

TABLE OF CONTENTS

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3By Dr. Andrew W. Campbell, M.D.

The gures are staggering: 74% of adult Americans are overweight or obese, one of the highest percentages

in the world. Obesity has aected the health of so many Americans that medicine has a recently adopted

new diagnosis: metabolic syndrome; in other words, we are getting too fat and the cause is based in our

metabolism. Obesity is just the tip of the iceberg; it is a major risk factor for diabetes, cardiovascular diseases

and certain types of cancer and it costs the economy $168 billion dollars. It contributes signicantly to kidney

disease, amputations and blindness.

The main causes of being overweight and obese are well known and preventable. Only 25% of adults in the

U.S. eat the needed 5 servings of veggies and fruits daily; over 50% of adults do not perform the amount of

exercise necessary. At the very basis of all this is metabolism at the cellular level. The old solutions repeatedly

oered up regarding being overweight or obese are woefully inadequate.

A carefully researched and developed plan, The 7 Minute Diet starts with a review of a persons metabolism

at the cellular level. Metabolism is the key to weight gain (which is why it is called the metabolic syndrome in

medicine). The 3 authors, Jon Benson, Nathan Hopkins and Kelli Jennings RD, experts in the area of nutrition

and health, begin by clarifying the eects of insulin resistance and cortisol, two key hormones and elements

in the causes of obesity. They also oer the extremely helpful The 7 Minute Diet Coaching. If you want to

be procient in athletics or in acting or in music or math, etc, you get a coach. Here is your coach, available

for you online, who can guide and help you until you achieve your desired results and then supports you in

staying there.

Fat Burning Switches are the integral parts of The 7 Minute Diet and The 7 Minute Diet Coaching. There are

21 of these Fat Burning Switches and all 21 are scientically based and presented to educate the reader. Not

only that, they promote good health for a lifetime. They are turned on easily, most take seconds, the longest 2

minutes. For all of us who lead busy lives, taking just a few moments is a relief from the other types of tedious

and time consuming diets, most of which obviously dont work.

The authors give a well written explanation for each Fat Burning Switch, including the scientic and medical

basis for each. They go on to explain and clarify how to prepare it, where to get it, side eects, contraindications

and how to consume it, all in a concise and easily adaptable manner.

This is the scientic method that the great majority of us can eortlessly embrace and be highly successful at

in losing pounds. Its ability to work and its eectiveness lays in its simplicity. Easy to do, healthy and helpful,

not much time is needed and, most important, it works!

Andrew W. Campbell, M.D.Medical DirectorA.B.F.P., A.B.F.E., A.B.F.M., F.A.A.F.P., F.A.C.F.E., F.A.C.F.M.

BENSON | HOPKINS | JENNINGS, R.D.

Forward

THE SOLUTION

FAT BURNING SWITCHES and The 7-Minute Diet

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Born to American parents in Beirut, Lebanon, Dr. Campbell was educated in Switzerland where he graduated

from prep school at age 14. He then moved to the United States and completed college with a triple major

in three years. He received his medical degree in Mexico, trained at the Orlando Regional Medical Center

and completed residency at the Medical College of Georgia. Dr. Campbell is uent in six dierent languages

including English, French, Spanish, Hungarian, German and Arabic. Dr. Campbell has served as a consultant tothe National Institute of Health, National Institute of Dental Research and the CDC.

Dr. Campbell has been co-editor and on the editorial board of medical journals and has published chapters

in medical textbooks. Dr. Campbell continues to contribute to the advancement of medical science with 48

medical journal publications and chapters in medical books over the last two decades. Dr. Campbell has been

recognized by Whos Who for over a decade and is also recognized for this accomplishments and contributions

to the science of medicine in Whos Who in Medicine and Healthcare.

Dr. Campbell serves as medical director in a clinical practice in the Houston area where he specializes in clinicalimmunotoxicology, the study of how toxins aect the human body and its immune system. Dr. Campbells

professional activities include serving as the medical director for the Medical Center for Immune and Toxic

Disorders and a treating physician to patients from all around the country and the world.

BENSON | HOPKINS | JENNINGS, R.D

ABOUT DR. CAMPBELL

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JON BENSONJon Benson is a three-time bestselling tness and nutrition author, motivational

speaker, and Internet marketing consultant. His works include Fit Over 40, 7

Minute Muscle, The Every Other Day Diet, The Radical Fat Loss Blueprint,

M-Power Neuro-Audio Series, NaturaPause, The 7 Minute Diet and Low

Pressure Sex. His daily e-zine JonBensonFitness.com is read by over 200,000

people from 109 countries.

Recently Jon pioneered the online video craze with a system he calls Video Sales

Machine. That led to a partnership with famed Internet marketer Ryan Deiss

and the formation of Icara Press, a company devoted to publishing the nest

materials from authors on the subjects of health, tness, nutrition, intimacy and dating relationships.

Jon went from obese, sick, and near-death at 32 to being a tness icon, even into his mid-40s. He is

living proof that anyone can change their body at any time in their lives with the proper plan and

motivation. He resides in Austin, Texas.

NATHAN HOPKINS

Nathan is a tness author and Internet marketing consultant who lives to see

the successes of others. He has been coaching thousands online to successful

health and weight loss for almost a decade through his online newsletters andtness books. His books and tness programs include 3X Method, 9 Minute

Body, Metabolic Triggers and the Metabolism Makeover Coaching Program

which has become the 7 Minute Diet. Nathan is the original creator along with

Kelli Jennings for Metabolic Triggers, which after joining with Jon Benson to

form Icara Press became 7 Minute Diet.

Nathan is a living story of the quality products he is passionate about publishing through Icara Press.

In fact, he actually lost 85 pounds himself and continues to maintain exceptional health through the

principles he has created his health materials around. It was the journey through years of strugglingwith obesity to achieving ultimate tness that he discovered many of the Fat Swtiches that you will

nd in 7 Minute Diet.

Nathan is a thrill seeker to his core and spent years competing in Mixed Martial arts until his budding

career was ended by a near fatal car accident. Thanks to the high level oftness he has been able to

achieve he experienced a full recovery and since spends as much time as possible with his family, wake

boarding and surng. Nathan lives in Austin, TX with his growing family.


ABOUT YOUR AUTHORS

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INTRODUCTION

INTRODUCTIONOne of the largest problems we face in the modernized world today is the fact that the modernized world is

too large. And, by that, I mean WE are too large.

More than 70% of all American Adults over age 20 are overweight or obese.

Heres an easy, elegant solution: The 7 Minute Diet. We put the word diet in quotes for a reason:

This is not a diet in the traditional sense of the term at all. Nor is it an exercise plan. Rather, The 7 Minute Diet

focuses on 21 fat-burning tricks that we call The Fat-Burning Switches.

Flip these switches on and you can burn more calories per day than most people burn in over an hour of exercise.

What are the Fat-Burning Switches?

Heres the simple answer: They are easy habits that target your health at a cellular level thats right, a cellular

level. Without getting all biochemical on you, were trying to make your cells healthier, so that you store less

fat and burn more. As you turn on the switches, their health will improve. As your cells health improves, your

health and metabolism improvesand you burn more body fat. Simple!

If weight loss is easy for you, you are likely already using many of the Fat-Burning Switches without even knowing

it. If youre one of the millions, on the other hand, who have struggled with weight loss despite all your eorts

with dieting and exercise, I have good news for you! Youre not at a dead-end. You can get out of this downward

spiral. There was hope for us and all the clients weve collectively coached. And now, theres hope for you!

Nathan is a living example of the power of the Fat-Burning Switches. Using the same strategies well teach

you, he got out of the fat-induced negative cycle.

From the time that I was in rst grade til after high school, I was very overweight.

It didnt matter how hard I tried, I just could not get the weight o. Even though I

played football, was in martial arts and many other very physical activities.

But then, I started doing many of these Fat-Burning Switches. And, even though

I didnt know it at the time, thats when everything changed for me

Nathan lost over 85 pounds and now maintains a lean, muscular body. In fact, most people who know Nathan

now hardly believe at one point he was overweight at all.

You, too, can meet your goals.

The hope lies in turning on the Fat-Burning Switches and reprogramming your metabolism.

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ABOUT YOUR METABOLISMWhat do you know about your metabolism? Do you believe that you have a slow metabolism and others

have been blessed with a fast one? Have you been told that youre stuck with what genetics dealt to you? If

so, youve been misled. Your metabolism has to do with the consumption, breakdown, storage, and/or use of

food as energy. There are many factors that make up ones metabolism. Beyond your resting metabolic rate

(the amount of calories your body burns per day based on age, sex, height, weight and body fat percentage),

there are hormones and enzymes that inuence the storage and breakdown of the nutrients, the cycle of

hunger and feeling full, and eciency of metabolic processes. If you are overweight or obese, there is a

good chance that your metabolism is not working right.

What does this mean to you? Simply put, at a cellular level, you may not be healthy enough to eectively

lose weight because your unhealthy metabolism is dragging you down. Even if you eat the same amount of

calories and exercise the same amount of time as a person who is at a healthy weight, your body may respond

very dierently. Instead of burning the food you eat, your body may choose to store more as fat. Why? For

one thing, the cells of many overweight and obese people are resistant to insulin.

Heres where it gets technical, but stick with us, as this is the important stu. Unhealthy, insulin resistant cells

require more insulin to process a given amount of food thats been converted to blood sugar. And while you

may have not ever been told that your cells are insulin resistant, a recent, broad study has concluded that

many adults display this condition without realizing it: greater than 30% of overweight adults, and greater

than 60% of obese adults.

INSULIN: ITS WHATS FOR BREAKFAST! AND THATS BADHeres how insulin resistance aects your metabolism: It is insulins job to get the food thats been converted

to sugar out of the blood where it can do harm, and into the cells where it is stored or used for energy. The

more insulin resistant cells are, the more insulin has to be pumped out to do the same job. The more insulin

thats pumped out, the more insulin resistant cells become. The more this cycle goes on and on, the more fat,

especially abdominal fat, is stored and the more dicult it becomes to lose it. And guess what? The more fat

you store, the more insulin resistant the cells become.

Breakfast is a critical time for you. In a window of only a few minutes, your body decides what it is going to

burn for fuel over the next 4-12 hours. Unfortunately for most people, that decision is made during breakfast.

Breakfast in our modern world is often as high as 80% starch (often rened, insulin-producing starch) along

with a lot of sugar. Consuming a breakfast like this can literally shut down fat-burning for up to twelve hours

or more as it hijacks your insulin and takes it on a ride into the stratosphere.

Yes, The 7 Minute Dietis not about dietingbut you need to be aware of your enemies. The traditional high-

starch, high-sugar breakfast is one of those enemies.

Heres a simple x: Replace canned or bottled juices with a real apple.

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Will that solve the insulin problem if you go on to eat four bowls of Frosted Flakes? No but it will help

oset the damage done by slowing the absorption of sugar into the bloodstream, thereby lowering the level

of insulin secreted. Apples (and pears) contain ample amounts of Pectin, a wonderful little nutrient known for

its ability to slow the entrance of sugar into the bloodstream.

For those who want a total solution to the breakfast/insulin problem and who are ready for a lifestyle upgrade,

do check out Jons book, The Every Other Day Diet. Our breakfast plans are designed to taste great and also

allows for some strategic cheating i.e., eating your favorite foods at specic times.

You can watch a presentation on The Every Other Day Diet by clicking here.

HORMONES APLENTY!Other hormones aect this process as well. Increased levels of stress increase cortisol. Cortisol increases

insulin resistance. Lack of sleep and an unnatural sleeping pattern can aect blood sugars and insulin. Eatingat the wrong times of day aects insulin and fat storage. Being sedentary for long stretches of time can cause

the enzymes responsible for breaking down and storing fat to be activated. The hormones that aect hunger

and feeling full can be aected by excess fat. Specic food ingredients can work like addictive substances to

cause us to consume more and more without ever having a full feeling . So, if youve been told to simply eat

less and exercise more, you havent been given the whole story.

Can you reverse the damage thats been done to your cells? Absolutely! This is the exact purpose of the Fat-

Burning Switches:

Make cells healthierMake metabolism healthier Burn more fat/store less fat

When you put the Fat-Burning Switches into place, your cells will be primed to lose fat. As you eat on any

healthy eating plan and engage in any activity, youll be more able to burn fat than you were before!

There are few programs that address this underlying principle, and with The 7 Minute Diet, weve got it covered!

Its based on the foundational concept of improving cellular and metabolic health by improving the insulin

cycle, cortisol levels, and lifestyle habits that sabotage most busy adults. Its built withexibility, freedom, and

real-life schedules in mind. Whats more, well support you every step of the way with 7 Minute Diet Coaching.

Youll get recipes, nutrition tips, encouragement, accountability, de

nitions, a cheat sheet, and much more!

Are you ready to get started? If so, lets begin to change your cells, reprogram your metabolism, and Flip

Your Fat-Burning Switches!

THE NUMBERS: LETS GET TECHNICALFor anyone who wants to get technical,

just how did we come up with our caloric numbers and metabolic boosts?

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Calories BurnedAlthough not necessary, we believed that it was important to give you research-supported-numbers for as

many Fat-Burning Switches as possible. We knew it would help to get you excited about healthy habits, and

to get started. The research is awesome, so we thought wed highlight it.

Whenever quantifying Fat-Burning Switches, we sought placebo controlled, human, double-blind studies

that showed statistically signicant results between the switch and a direct or indirect eect on metabolism.

Since metabolism is a vast subject, involving calorie burn, calories consumed, hormonal cycles, enzymes, and

digestion, we used results that aected many components of it. The studies showed:

A direct change in Resting Metabolic Rate (RMR) or Thermal Eect of Food (TEF).

An indirect result such as weight loss, dierences in calories consumed and/or saved, calories expended

through physical activity, and physiological cellular changes such as improvements in insulin secretion, insulin

sensitivity and cortisol levels.

It was easy to follow the direct changes in RMR and TEF.

Indirect changes took a little more work:

When we used weight loss or fat loss (pounds or kilograms over time), we estimated the calories needed to

produce the change over the time span used (utilizing the generally accepted 3500 calories per pound), and

then calculated the calories per day.

For some Fat-Burning Switches, there were physical activity calories. These were stated as calories burned.

When we used a change in calories consumed, such as fewer calories eaten after a healthy breakfast, we

equated these saved calories as burned calories since they were likely the result of a metabolic improvement

(being more satiated as a result of leptin, for example).

And yet in others, we could only state a physiological improvement, such as decreased cortisol levels. While

these Fat-Burnings Switches are every bit as important as quantied ones, there simply wasnt a way to

correlate them directly with calorie burn or weight loss.

AVERAGE AMERICAN RMROnce all results were established as calories per day, we compared them to an estimated Average American

RMR (AARMR). We calculated the AARMR based on the following census and Centers of Disease Control (CDC)

statistics:

r Average Male Weight, Height, Body Fat %: 195 lbs, 69 inches, 26%, respectively.

r Average Female Weight, Height, Body Fat %: 165 lbs, 64 inches, 38%, respectively.

r Average American Age: 37

Based on above variables and averaged between the 2 sexes AARMR = 1745 calories/day.

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Once we calculated the metabolic improvement in terms of calories burned, we compared it to the AARMR to

calculate a percentage. For example, 175 extra calories burned per day equaled a 10% increase in the AARMR.

By extrapolating these numbers, we were able to quantify the Fat-Burning Switches and compare one to

another in consistent terms.

As health, medical and scientic professionals, we were careful to cite the increase or change in calories/weight, not the total. For example, many of the studies required all participants to be on a calorie-decit diet.

In these cases, both the study group and the control group lost weight. However, if we cited it, the researchers

were able to show a statistically signicant relationship between the Fat-Burning Switch variable and extra

weight loss in the study group. Furthermore, in order to be responsibly prudent throughout this process,

weve cited average results and not claimed the higher end of any range.

CUMULATIVE CALORIES?There is overlap between some of the variables. For example, research has correlated weight loss to

consistently eating breakfast through reduced calories consumed and increased calorie expenditure. It has

also shown similar results for eating a calorie-controlled egg breakfast (2 distinctly dierent Fat-Burning

Switches with commonalities). If you consistently eat an egg breakfast, you will likely get more metabolic

benet by doing both than by only doing one, but possibly not the full cumulative eect of both switches. Or

maybe you will.

Unfortunately, we do not have research to show what sort of combination or cumulative eects you may get

with using multiple Fat-Burning Switches. This research simply hasnt been done.

While we believe youll get the best results by using all of them, we cannot state that you will burn the full

amount of calories added together. Your body isnt going to allow you to waste it away in any extreme,unhealthy level of calorie burn.

However, as you put the Fat-Burning Switches together, you will improve your metabolic health through all

sorts of avenues. And, youll combine many proven strategies to increase calorie burn, decrease unwanted

calorie consumption, and improve metabolic cycles. We certainly recommend that you provide the proof that

all 21 of them produce the best results!

Lastly, each of these studies was likely done on individuals that were not you. Nutrition, metabolism and

health are not black and white, and dierent Fat-Burning Switches will aect dierent individuals dierently

within the context of their own health and lifestyle. While we can stand on the research to point us to healthy

Fat-Burning strategies, and help you put them into practice in real life, we cannot promise that you will burn

the exact amount of calories for any Fat-Burning Switch. But,

WE BELIEVE YOU WILL ABSOLUTELY GET RESULTS.

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If you like the most power for your punch, or the most bang for your buck, youre going to love Fat

Burning Switch #1. It is one of the most signicant, as studies have shown it can force your body to

burn 275-488 more calories per day.

Normally youd have to run at least 4 miles to pull that o. Yet this switch has nothing to do with

running, and it actually improves the health of your heart too. Talk about a win-win!

Omega-3 fats from sh oil at an intake of at least 2,000 mg

DHA/EPA per day has been shown to directly increase calorie

output to the tune of 275-488 calories per day, or 16-28% of the

Average American RMR. (RMR is Resting Metabolic Rate, or how

many calories you burn at rest.)

So, wereghting fat with fat.

Docosahexaenoic Acid (DHA) and Eicoapentaenoic Acid (EPA) are no ordinary types of fat. They

are anti-inammatory omega-3 fatty acids that have health benets from reducing triglycerides to

potentially reducing mental disease to increasing calorie burn.

INSULIN: ITS NOT JUST FOR BREAKFAST ANY MORE

Lets go back to insulin for a moment. One of the best reasons to take sh oil at the dose we recommend

is that it can make your cells more sensitive to insulin and thereby reduce insulin resistance. Remember

reducing insulin resistance means less fat stored and more fat burned. Combine this with direct calorie

burning, and youve got yourself one very powerful Fat-Burning Switch.

To ip your DHA/EPA Omega-3 Fat-Burning Switch, you have a couple options. If you like to eat sh, you

can use a supplement with 1000 mg DHA/EPA split into 1-3 doses every day AND eat 12 ounces of fatty

sh weekly. Or, if you dont consistently eat that muchsh, and want to keep it as easy as possible, you

can supplement 2000 mg DHA/EPA per day split into 3 doses. A few pills per day, in just a few seconds

and the work of Fat-Burning Switch #1 is done.


1

THE 21 SWITCHES: Fish Oil

FISH OILFighting Fat With Fat

10 Seconds 275-488 Calories

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13 THE 21 SWITCHES: Fish Oi

If you decide to eat

sh, which we recommend for all the other bene

ts of

sh , such as protein, choosefatty sh when possible (lean are a great source of protein, but do not contain signicant amounts of

omega-3 fats). High omega-3 fatty sh include sole, crab, scallops, pollock, shrimp, catsh, calms, cod,

anchovies, oysters, sardines, tuna, and salmon. Unfortunately, we live in a polluted world, so you have to

take care to minimize mercury exposure. First, consider where thesh lies in the food chain: the higher

up, the more mercury (shrimp have less than shark). Avoid high mercury sh such as shark, swordsh,

tilesh, and king mackerel. Two to three 6-oz. servings of low-mercurysh per week is within acceptable

limits of exposure for most people (pregnant women excluded).

Mercury isnt just bad for your brain.

Its also bad for your metabolism and ability to lose fat. In fact, our bodies store toxins in our fat cells when

they cannot get rid of them. This accumulation can make it tougher to lose fat. And, when you do lose

it, it allows the toxins back into your blood stream where they can do harm. Make sure to help your body

get rid of them when you lose weight with a large amount of antioxidants from fruits and vegetables,

large amounts ofuids, and, you guessed it mercury-free DHA/EPAsh oil fats! In the meantime, eat as

clean as possible to stop the accumulation of toxins.

When buying your supplement, dont rely on the milligrams of omega-3s listed on the front of your

supplement bottle. Turn the bottle around and nd the milligrams of DHA/EPA. Take note of the

serving size so that you know the concentration per capsule. Also, look for the least amount ofsh

used as ingredients (1-5), and aim for small sh such as anchovies, sardines, shrimp, and krill.

Also, avoid liver oils such as cod liver oil since the liver detoxies the animal and has unknown

amounts of other chemicals, vitamins, and unknown substances. Look for a statement that indicates

the supplement conforms to the AOAC international protocols (Scientic Association Dedicated

to Analytical Excellence). Lastly, if you see other ingredients, determine what they are. Some

supplements add vitamin E (serves as an antioxidant to protect fat), lemon (improves avor), and

rosemary extract (protective).

Our suggestions for sh oil supplements (we receive no monetary compensation for these

recommendations) are Jarrow Brand, Calrson Brand, Schi MegaRed Krill Oil 300mg, Nordic

Naturals Ultimate Omega, 365 Value Everyday Fish Oil 1000 mg, Shaklee Omega Guard, or Puritans

Pride Omega 3.

On the ip side, some brands we avoid are those with liver oils that contain unknown amounts of

other vitamins, minerals or chemicals. As of June 2009 avoid Solarays Salmon Oil and Super Pure EPA,

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RiteAids Cod Liver Fish Oil, Omega Proteins Omega Pure, and Kmart Brand due to inconsistencieswith stated concentration or detection of unacceptable chemical, mineral, or pesticide levels.

Lastly, wed like to discuss the other healthy omega-3 fat, alphalinoleic acid (ALA) found in many

foods, including Chia seeds, axseeds, and axseed oil. While it has its own health benets, it cannot

replace DHA and EPA. For years, experts hypothesized that healthy bodies readily converted ALA

into DHA and EPA. However, more recent research has shown that only a small fraction is converted

So, if you want to include ax or chia in your diet (which is a great idea), consume it in addition to the

recommended amounts ofsh oil.

SIDE EFFECTSYou may be thinking, I cant stand the shy burps I have after taking sh oil capsules. Well, no one

likes sh burps. There are two options to decrease them. First, try krill oil. Krill oil capsules do no

produce this negative side eect for most people. Second, try lemon-avored sh oil capsules

Although we do not recommend supplements with a lot of ingredients, you can nd ones that only

add a few to combat any undesired avor, such as lemon extract. There is also a third optionone

that also keeps your breath fresh so keep reading!

BEFORE YOU FLIP THIS SWITCHSince omega-3 fats can thin your blood, those currently on blood thinners or known to have thinblood should talk to their doctors.

QUICK ACTION PLANStart with approximately 500-700 mg DHA/EPA (in combination) from sh oil each morning with

your meal. Then another 500-700 mg DHA/EPA in 2-3 days at dinner. Increase your dose by 500-700

mg every 2-3 days if you want to go up to 2,000 mg DHA/EPA. Again, look at the nutrition label to

determine the milligrams of DHA and EPA specically, not milligrams ofsh oil. For medical reasons

some people have to take much more, so if that is what youre doing, keep doing it!

While youve heard ofsh tales, shy stories, and now shy burps, weve provided a great start to

your Fat-Burning, Metabolism-Reprogramming journey. Flip this switch today: 2,000 mg of DHA/

EPA Omega-3 fats from sh oils every day.

THE 21 SWITCHES: Fish Oil

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Dont dig your grave with your own knife and fork.ENGLISH PROVERB

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After starting so strong with Fish Oil, lets keep it going with our 2nd Fat-Burning Switch. It happens

to be so potent, so prevailing, that current research correlates it with reduced risk of some cancers,

reduced depression and fatigue, reduced risk of dementia, reduced risk of heart attacks among

men, improved bone density, and now fat burn and loss.

Were talking big-time fat loss that correlates with 227 calories

burned per day with just 1000 IU of Vitamin D per day!

Researchers at the University of Minnesota found that 1000 IU of supplemented Vitamin D resulted in an

extra 5 pound weight loss in 11 weeks. This accounts for an average of 227 calories burned per day, or

13% of the Average American RMR. What does this mean to you? Add this supplement and youll burn

more, and lose more than you would without it.

Now, many experts recommend 250% of the previously recommended amount of vitamin D. Others,

who have studied all the extra benets of this vitamin, recommend upwards of 5000 IU per day.

LET THE SUNSHINE IN

You may already know that your skin, in amazing fashion, can actually synthesize vitamin D from

sunlight. What you may not realize is that there is an epidemic of inadequate natural sunlight

exposure in our country and, its not because the sun is getting dimmer. No, it has more to do

with our busy schedules. Our get-into-the-office-before-sun-up, work-all-day-and-never-leave-

the-building, arrive-home-after-dark-only-to-drive-straight-into-a-garage-and-into-our-home

lifestyles.

To make matters worse, your cells, once again, may be sabotaging you. If you carry extra fat, your ability

to synthesize vitamin D may be diminished. The negative cycle once again rears its ugly head as those

who need this natural Fat-Burning Switch the most dont get it enough. Having dark-colored skin, living

at lower altitudes, living with overcast weather and using sun screen results in lower amounts synthesized

by the skin. So, for the time being, lets give nature a helping hand and supplement in addition to sunlight.

2

VITAMIN DThe Old, 1, 2 Punch

5 Seconds 277 Calories

THE 21 SWITCHES: Vitamin D

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Dont get us wrong, sunlight is great and the vitamin D you synthesize from it is icing on the cake. Sunlightprovides many health benets. Tired and cranky? It can energize you by improving your mood and your

sleep patterns. Stressed? An increase in serotonin after natural sunlight exposure reduces stress. Trouble

sleeping? Serotonin is converted into melatonin (the sleep hormone) when its dark and time for bed.

Sunlight is a key part of wellness missing in many modern Americans busy lives.

To ip this Vitamin D Fat-Burning Switch, simply take at least 1000 IU, and up to 5000 IU for even more

healthful benets, of Vitamin D per day. Additionally, get as much natural sun exposure early in your day,

and throughout your day, as possible. In 20 seconds, youve primed your cells to burn more calories and

lose more fat.

When choosing a supplement, look for brands that contain the D3-form of Vitamin D rather than D2.

While both can increase blood levels, Vitamin D2 is synthesized by plants and vitamin D3 is synthesized

by vertebrates (including humans). We recommend vitamin D3 since its the form our bodies are made

to utilize.

As a fat-soluble vitamin, there is a risk of toxicity with Vitamin D. Toxicity is usually detected at 50,000 IU

in healthy people 10-50 times our recommendation.

Look for a supplement serving to provide 1000-2000 IU Vitamin D per pill. Or, to ip two Fat-Burning

Switches at one time, go for Calcium/Vitamin D combo pills such as Caltrate Calcium 600 + D (1200 mg

calcium and 800 IU vitamin D in 2 tablets), or Oscal Chewable (1000 mg calcium and 800 IU vitamin D in

2 chewable tablets). Then, add extra vitamin D if youd like to go higher.

You can also choose foods with vitamin D. However, very few foods contain vitamin D naturally. Some

foods, like dairy, are fortied with small amounts of it (when a food is fortied, a vitamin or mineral, which

is not naturally found in the food, has been added). To nd out how much vitamin D is in a food, look at

the percentage listed on the nutrition label. The percentage is based on 400 IU per day, so 25% Vitamin

D equals 100 IU.

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SIDE EFFECTSVitamin D is generally a safe supplement in the amounts weve recommended. At much highe

levels, it is associated with weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth,

metallic taste, nausea, and vomiting.

BEFORE YOU FLIP THIS SWITCHTalk to your doctor if you have a known sensitivity to vitamin D, malabsorption syndrome

hypercalcemia, or decreased renal function. If you are taking any prescription drugs, consul

your doctor as Vitamin D can interact with some medications causing the body to absorb more or

less of the medication. The Vitamin D-drug interactions include, but are not limited to, antacids

Calcipotriene, Digoxin, Diltiazem, Verapamil, and water pills. Lastly, anyone with a high risk of skin

damage from even a short time in direct sunlight should avoid sun exposure.

QUICK ACTION PLANTake 1000-5000 IU Vitamin D every day through supplement (can be in one dose). Take with food

at any time of day. If you choose to take a Vitamin D/Calcium supplement, look for 2 pills to provide

a total of 1000-1200 mg calcium and 800-1200 IU vitamin D. Separate the 2 pills into 2 doses taken

at two dierent times of day, with food. Then, you can add extra vitamin D supplements to get to

5000 IU for full health benets.

Dont bang your head against a wall any longer. Since extra body fat may be inhibiting your cells

from making adequate vitamin D, start supplementing. Instead of going crazy trying to become

lean so that you feel great and become healthier, rst make your cells healthier so that you can

become lean - which will then make your cells even healthier. Start today with 1000 IU vitamin D

Start a positive cycle rather than continuing a negative one.

THE 21 SWITCHES: Vitamin D

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One should eat to live, not live to eat. CICERO, RHETORICORUM LV

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Why not cool it down to burn it up? Our 3rd Fat-Burning Switch does just that. Its a simple, healthy

way to boost your metabolism and energy expenditure. There are so many benets with this Fat

Burning Switch, it is literally one key to overall wellness.

All youve got to do is switch your drink to ice water

to burn an extra 70 calories per day.

Easy enough?

COLD HARD FACTS

When you drink ice cold drinks, your body must warm them to body temperature. Whens the las

time your pee was ice-cold, right? If your waters ice-cold, it has to be raised from approximately 0

degrees Celsius to 37 degrees Celsius in your body. Technically, a calorie is just a unit of energy theamount of energy it takes to raise one gram of water 1 degree Celsius (with water, 1 gram equates to

1 milliliter). Following the math, it takes about 70 calories to warm up 64 oz. of ice water. You need

water anyway, so keep it icy.

It may not sound like a big calorie boost to you. But, by drinking 64 oz. of ice water each day to burn an

extra 70 calories per day, 4% of the Average American RMR, youll reap an extra 490 calories burned

every week. Without stepping into a gym.

What else is in it for you?

This Fat-Burning Switch has a lot to oer. In fact, it can help you lose fat in other ways besides direc

calorie expenditure. Fat Breakdown creates byproducts that must be ushed from the system

Without adequate uid, your breakdown of fat may come to a halt!

It can keep you healthy throughout the year. By staying well-hydrated, you can reduce your risk o


3

THE 21 SWITCHES: Ice Water

ICE WATERCool It Down To Burn It Up!


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seasonal colds,

us, and other bugs. Use water in 2 ways: 1) Drink enough to stay hydrated, keepmucus thin, and ush your system; and 2) Wash your hands regularly.

When youre drinking water proactively, you can control your food intake better. Many experts

believe that we misread thirst signals for hunger and overeat instead of hydrate thats a big mistake

when trying to lose weight! Always drink adequately and make sure you are hydrated before adding

an extra serving, overloading your plate, or grazing on junk.

Water keeps you looking youthful. Dehydration has a direct eect on your skin. Water will plump

your cells and reduce signs of aging.

Staying hydrated also drastically reduces your risk of kidney stones. Anyone whos ever had one

knows that this is enough reason to drink up. Youll get the added bonus of reducing your risk of

urinary tract infections, headaches, constipation, and muscle cramps.

Just how much uid do you need every day? This largely depends the amount of food you eat, your

amount of exercise, and any other sweating you do as a result of hot, humid weather or activity.

Generally, you need approximately 64 oz. for a 2000-calorie daily intake. If you eat more than this,

you should drink more. Add more anytime you workout, at least 16-32 oz. per hour of moderateor intense activity. While the common condition of dehydration can make you feel sluggish and

directly impact any athlete performance or training, its very dicult to over-hydrate. Flip this

Switch and drink proactively throughout the day.

Who knew youd have so many choices when it comes to something as simple as wate?

First, if you drink tap, make sure to lter it with a lter rated at least a ANSI/NSF Standard 53 to

remove some contaminants that cause health concerns.

If you buy bottled, make sure it is Spring water (natural from the Earth).

You can also go further to improve the quality of your water with ultraviolet and reverse osmosis

treatments.

Despite what you may have heard, caeinated drinks hydrate you just as non-caeinated drinks

hydrate you. Although there is a slight diuretic eect from caeine, which slightly increases urine

output, it is usually not enough to negate the uid consumed with the drink. Go ahead, count your

ice cold tea towards your hydration goals every day.


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On the other hand, were not big fans of sweetened drinks (naturally or articially sweetened)When natural sweeteners such as sugar are used, they absolutely cause an increase in insulin

which can lead to more insulin resistance and fat storage. With most articial sweeteners, there are

health concerns. Even Splenda, Stevia, and others like them, that have been used without negative

health eects for years are often combined with potentially harmful chemicals such as acesulfame

potassium in diet drinks. There are health concerns with acesulfame potassium.

Take home message: water is best. If you absolutely want a sweetened drink, go for healthy

sweeteners that you add yourself (so no other chemicals are added).

SIDE EFFECTSIf you typically dont drink 64 oz. ofuids per day, you may experience the need for a few more trips

to the loo. Otherwise, there are no signicant side eects of drinking ice water for most adults.

BEFORE YOU FLIP THIS SWITCHIf youre on a uid restriction, talk to your doctor about the amount ofuid you should drink every

day. If you have Irritable Bowel Syndrome or delayed gastric emptying, ice water may slow down

digestion and aect your symptoms. If this is the case, keep ice colddrinks between meals rathethan right before them.

QUICK ACTION PLANDrink at least 64 oz. of ice coldwater throughout the day, every day. Drink proactively in order to

drink enough rather than following thirst, moods, and schedules. For instance, drink 32 oz. by noon

each day, 24 oz. by 5:00pm each evening, and another 8 oz. before 7:00pm. Drink 16-32 oz. ice wate

for every hour of any moderate or intense workout to replenish any uids youve lost. Lastly, fo

every 1000 calories you eat above 2000 calories, add 32 oz. of ice water each day.

It doesnt take much to get the Fat-Burning Switches to work for you. Were tired of unhealthy cells

sabotaging all the hard work youre doing. Take control and force your cells to cooperate. By simply

drinking ice water, youre almost -500 calories per week closer to your goals!


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In the Middle Ages, they had guillotines, stretch racks, whips andcahins. Nowadays, we have a much more eective torture device

called the bathroom scale. STEPHEN PHILLIPS

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The 4th Fat-Burning Switch will melt the hearts of chocolate lovers while decreasing insulin resistance

in their cells. Sound too good to be true? Its not. The polyphenols and other avanols found in

chocolates that contain at least 70% cocoa do just that. Participants in studies have shown this

metabolism benet PLUS other health benets. Who really needs any more reasons to eat chocolate?

Simply replace any normal dessert food with 1 oz. dark

chocolate (must be 70% or more cocoa solids) to improve

cellular health and decrease fat storage!

In our quest to nd healthy foods and supplements to fuel our bodies, heal our cells, and promote fat

loss, this Fat-Burning Switch ranks high with results while being incredibly easy to incorporate. Why

eat foods that will drag you down when you can ENJOY foods that will heal and energize you?

While youre making your cells more sensitive to insulin, youll also begin reaping other health benets

High polyphenol foods also improve Cardiovascular Markers such as LDL cholesterol, blood sugars,

chronic inammatory conditions, and even Chronic Fatigue Syndrome. In addition to polyphenols

the high cocoa treats have other great nutrients to oer. Some brands contain 4 grams ofber per

serving, with only 5 grams of sugar.

You can also benet from other high polyphenol foods including red wine, coee, green tea,

black tea, many fruits and vegetables, legumes and some grains. Specically, apples, blackberries,

blueberries, cantaloupe, cherries, cranberries, grapes, pears, plums, raspberries, and strawberries are

high polyphenol fruits. Broccoli, cabbage, celery, onion and parsley are high polyphenol vegetables

You may have previously been told that every treat will inhibit your fat loss eorts. However, with

portion control and smart eating throughout the day, you can use treats to your advantage. They

can provide a mental boost and keep you going with a lifestyle of healthy eating.

If youve never bought 70% cocoa dark chocolate, youre not alone as its only now gaining popularity

in the US. While it may be intimidating to sort through the labels and brands atrst, youll soon know

4

HIGH POLYPHENOL CHOCOLATEThis Ones For Your Sweet Tooth

5-10 Seconds

THE 21 SWITCHES: High Polyphenol Chocolate

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your way around this section of the candy aisle. Our favorite brands include Valrhona 88% (TraderJoes), Endangered Species 88% (many health foods, Whole Foods), Safeway Select 78% (Safeway),

Hageland 80% (Walmart and various stores), Scharenberger 82% (Williams Sonoma), and Theo

Chocolate (Whole Foods). Avoid any dark chocolates with less than 70% cocoa or no percentage

stated. Milk chocolate has very few polyphenols and white chocolate has none.

As always, Buyer Beware! To be listed as dark chocolate, a product only needs to contain 35%

cocoa. While this may be better than milk chocolate, it certainly is not high enough to deliver the

polyphenols we want. Dark Chocolate labels can be found everywhere from Snickers Dark to

dark chocolate ber bars to dark chocolate yogurt. These chocolate products dont make theircocoa percentages available or obvious because they are not high enough to be considered a high

polyphenol food. Before you slap an extra buck down for a dark chocolate x, make sure its the

real thing.

SIDE EFFECTSOne ounce of dark chocolate contains approximately 20 mg of caeine, about 25% of the amount

in the average 8-ounce cup of coee. If this amount of caeine aects you, consider using this Fat-

Burning Switch early in the day rather than in the evening so that you dont disturb sleep.

BEFORE YOU FLIP THIS SWITCHTake caution if you have an allergy or sensitivity to chocolate or chocolate components, including

caeine. No others issues identied.

QUICK ACTION PLANEat 1 oz. 70% (or more) cocoa dark chocolate one time each day. If you normally eat another dessert

food, especially one that is tanking your metabolism with high amounts of sugar or unhealthy fats,

replace it with this Fat-Burning Switch.

Burning fat doesnt have to taste like celery. The Fat-Burning Switches are about forming easy, quick,

healthy habits that you can actually enjoy for life. Chocolate, anyone?

THE 21 SWITCHES: High Polyphenol Chocolate

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Take a moment and think about your day.

How many consecutive hours have you or will sit in one place?

Two? Three? Six? More?

If you are like many Americans, you sit at a desk for long periods of time without getting up. You get

little direct sunlight during the day. You feel your energy levels and ability to focus wax and wane, but

you push through it in order to get your work done. Then, you sit in your car for your 30-60 minute

commute. Once youre home, youre exhausted, so you sit down and relax.

Although you may not realize it, your bodys response to food and its fat-burning vs. fat-storage

pathways are aected by hours of being sedentary. Whats a modern American oce worker to do?

How about Fat-Burning Switch #5,The Rule of 45? By snapping out of the sedentary daze every 45minutes or so, you can reprogram you cells and metabolism to keep burning instead of storing fat

Its imperative to put an end to hours of sitting. While youre staying put, your body continues through

its natural cycles. These cycles are responsible for your bodys desire to sleep and to be awake, to be

hungry and to be full, to be physically active, and to be sedentary. Just a few hundreds of years ago

very few people on this Earth would have the luxury of sitting all day and they, the rich, would be

some of the few to experience high weight and fat levels. Other humans, the workers, were physically

active all day. This is what their bodies, and our bodies, were designed to do.

Fast-forward to present day and take a look around. Most all adults (and even kids at school

unfortunately) are sitting without breaks. Although our bodies and our natural hormonal cycles

havent changed, our society and style of daily work certainly has. Our sedentary lifestyles have

certainly contributed to our obesity epidemic. By not breaking up sedentary work with at least smal

amounts of activity, were killing our metabolisms.

Simply put, your body does not and will not burn fat as long as you violate it.

Ignore your bodys natural cycles, and youll literally put your body into a ght or ight response.

This is NOT what you want.

5

THE RULE OF 45Get Up And Get Moving

2 Minutes

THE 21 SWITCHES: The Rule of 45

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In ight or ght, the body increases cortisol, which signals for the release of fat cells into the bloodstream. The fat is used as fuel for an escape. The body perceives a potentially life threatening situation.

As if you were being chased by a Mammoth or a Saber-Toothed Tiger.

However, youre not being pursued by a predatory, prehistoric feline. Youre just sitting there and the

fat is not used. Guess what happens to it.

It gets deposited right on your belly region. And, were not even to the worst part. You are

communicating to your body that you need to store even more fat. And so the cycle continues and

the fat stacks.

As we keep sitting through our bodies and hormones cries for physical activity throughout the day,

were telling our bodies one thing: store fat! Our hormonal rhythms have everything to do with fat

storage. Our bodies are designed to move, not sit. In fact, our cellular response to food actually

changes to more quickly digest and store fat with chronic sitting.

So how can you listen to your body AND get your work done? Flip the fth Fat-Burning Switch:

Build movement into your day at least once every 45-60 minutes, and you will boost your metabolism

and energize your body. You will keep your body in a state where it has the best opportunity to burn

fat as fuel for energy. To use this switch, you can set an alarm on a computer/watch/timer so that youare alerted for action every 45 minutes.

We realize you cant exactly take an hourly jog around the block. But, we know that you can create

regular, quick, physical breaks. Any activity that involves getting up out of your chair and intentionally

moving will help. Three dierent ideas for easy movements include:

1 THE PHONE EXERCISE: Any time you make a call, get up and walk in place or at least

stand, youll introduce movement into an otherwise sedentary time. You can also walk up

stairs, down the hall, or get outside for the call.

2 THE SNEAKY WORKOUT:Try calf raises instead of just standing. Simply slowly raise up

until you are on your tippy toes, and then slowly lower yourself back down. Do these 15 - 20

times while youre talking on the phone, brainstorming, or typing.

3 STRESS BALL: If you cant get up and complete activity #1 or #2, just grab your stress

ball and repetitively squeeze alternating each hand as necessary. This will activate

muscles and get you going. You can also clench your core muscles and slowly release

while you are sitting.

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Amazingly, some experts have put walking desks into practice. These desks are actually workstationsthat include a treadmill. So, instead of sitting and working, workers walk and work. Not only do these

cool cubicles increase calorie output, they have been shown to increase blood vessel production to

muscles and the brain. In fact, those who engage in exercise have more brain blood vessels than

sedentary people. Memory, concentration, and productivity can increase signicantly. Although

your boss may not spring for this set-up, installing your own Rule of 45 will get the ball rolling!

As you become more and more in tune with your body and energy levels, youll be able to tell when

its time to get up and break the sedentary slump. Pay attention when you feel your concentration

diminishing, when you start to physically slump your shoulders, or when you beginning yawning

in order to get enough oxygen, because your body is begging for a rhythm change. Get up andget moving.

When possible, break up the day with a quick walk up the stairs or, even better, into the parking lot

for some fresh air. While our bodies hormonal systems respond to sunlight, they do not respond

well to uorescent lights. Get outside anytime its possible. Guess what, youll be healthier and

more productive. Tell your body to continue its natural, healthy rhythms and to STOP STORING FAT

SIDE EFFECTSNone Identied.

BEFORE YOU FLIP THIS SWITCHPlease discuss any new physical activities with your doctor before starting.

QUICK ACTION PLANEvery 45-60 minutes, stand up and move. For example, walk, do calf raises, squeeze a stress bal

or contract and release your core muscles. If possible, take a few opportunities each day and ge

outside. Dont go more than 60 consecutive minutes sitting or being still.

Think outside the box. Just because you have a desk job, you dont have to sit for being sedentary

Build movement into your day, no matter what crazy looks you get from your coworkers. Once they

see your energy and metabolism skyrocketing, theyll be asking for The Rule of 45!

Attention: If you have any interest at all in Accelerating your Fat FlippingSwitch Results by double and even triple the speed, click here to see just how

simple it can be: 7 Minute Body

THE 21 SWITCHES: The Rule of 45
http://www.jonbensonfitness.com/go/icara/7mmhttp://www.jonbensonfitness.com/go/icara/7mm

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People are so worried about what they eat between Christmas andthe New Year, but they really should be worried about what they eat

between the New Year and Christmas. TONY ROBBINS

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For the 6th Fat-Burning Switch, you only need the time it takes to unwrap a piece of gum and pop i

in your mouth. From there, your body does the rest. It will burn a conservative amount of calorie

directly while it stops you from eating unnecessary calories between meals.

Chewing sugar-free gum between meals can burn and save (the

calories you wont eat) an average of 174 calories per day, or 10%

of the Average American RMR!

A study from the Glasgow Caledonian University showed that participants reduced calorie

consumption between meals by 36 calories when chewing gum. Additionally, they burned ~1

calories per hour with gum-chewing. Since many people overeat just because they are in the habi

of chewing something, they are able to eat signicantly less when they chew sugar-free gum instead

of foods. Also, the physical act of chewing can inuence hunger and fullness hormones to providea more satiated feeling between meals.

To ip your Sugar-free Gum Chewing Switch, simply chew sugar-free gum an average of 2 hours

after/between meals (around planned snacks), for an approximate calorie reduction of 108 calories

per day. Additionally, the physical act of chewing will expend 66 calories per day. Thats a total o

174 calories saved and/or burned per day, no sneakers required.

Not all chewing gums are created equal. Some contain sugar (bad for teeth, insulin cycle, and

metabolism) while others contain articial sweeteners. Many articial sweeteners are associated

with health risks, so you must be choosy. Gums sweetened with sorbitol or xylitol are healthy

aspartame-free and sugar-free choices.

To avoid unhealthy chemicals and get the benets of sugar-free gum, we recommend Trader Joe

Glee gum, Spry gum, and Xylitol gum. Tridents, Strides, and Dentynes cinnamon avor does no

contain aspartame, nor does Trident Green Apple.


6

SUGARFREE GUMChew On Something Positive


THE 21 SWITCHES: Sugar-Free Gum

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Believe it or not, your oral health has major implications on your overall health. Not only are manydiseases rst detected in the mouth, bacteria from conditions like gum disease can actually enter

the blood stream and aect your whole body. Since your mouth is typically full of bacteria, its

important to keep saliva owing as its a natural bacteria and virus ghter. You will produce more

saliva and ght more bacteria and viruses by chewing sugar-free gum!

Have you ever sat down for dinner, only to realize you snacked too much while making it and are

no longer hungry? If so, sugar-free gum during dinner preparation can be a real help. After dinner,

close the kitchen for the night and pop a piece of sugar-free mint gum in your mouth. Youll feel

empowered to snack less and move onto other things.

If youre simply not able to chew gum during the day due to work etiquette, you can still use at

least part of this Fat-Burning Switch to your advantage. Although you wont get the extra benets

of burning calories while chewing gum, you can brush your teeth immediately after all meals and

snacks for the same calorie-control eect. Its less likely that youll want extra snacks if your mouth

is minty clean.


BEFORE YOU FLIP THIS SWITCHTake precautions if you have a sensitivity or allergy to any ingredient in the gum.

QUICK ACTION PLANChew sugar-free, aspartame-free gum for 2 hours between meals and after dinner for a total of 6

hours per day.

With so many benets wrapped into 1 stick of sugar-free gum, this ones no-brainer. The American

Dental Association recommends it for healthy teeth, and we recommend it for a slammin body!

Sink your teeth into that.

THE 21 SWITCHES: Sugar-Free Gum

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If youve been told fats are bad for you, youve been told one big fat lie.

The 7th Fat-Burning Switch will attempt to uncover the truth and promote healthy fats as the

fat-burning, health-promoting nutrients they are. Two specic types of fats, Medium Chain

Triglycerides (MCTs) and Monounsaturated fats (MUFAs) oer a lot to us, from direct increases in

calorie expenditure to decreases in insulin resistance and improved metabolism.

To ip Fat-Burning Switch #7, add 1 tablespoon extra virgin

coconut oil or 1 Tablespoon extra virgin olive oil to 3 meals

per day for a daily calorie burn of 50-100 calories, 3-6% of the

Average American RMR.

Current research is exonerating almost all types of fats. After a couple decades of fat-banishing a

the detriment to our waistlines and our health, were nally coming to our senses. Plant fats are in

WHY?

Many of them promote health instead of diminish it. They have little to do with increased

cholesterol and even less to do with fat storage. Some fats promote heart health, thermogenesi

(energy expended for digestion), improved metabolism and insulin sensitivity, fat oxidation, satiety

and overall wellness. They can reduce inammation and abdominal fat. The two identied in Fat

Burning Switch #7, MCTs and MUFAs, provide these benets.

A great source of MCTs is Extra Virgin Coconut Oil, and of MUFAs is Extra Virgin Olive Oil. Althoughprocessed and hydrogenated coconut oils are harmful, the natural extra virgin coconut oil i

extremely healthful and numerous studies support its benets. To add it to your diet, add 1-3

teaspoons coconut oil to 3 meals per day. Then replace it with extra virgin olive oil the next week in

the same amounts. Continue alternating, week to week. By swapping back and forth with MCTs and

olive oil MUFAs, youll get the calorie burning boost, reduce insulin secretion and improve insulin

sensitivity in cells.


7

THE 21 SWITCHES: The Coconut Oil / Olive Oil

THE COCONUT OIL / OLIVE OIL SWAPOnce Again, Fight Fat With Fat.


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If youre not familiar with extra virgin coconut oil, youre not alone. It comes in many forms. If youwant to take it for its health and metabolism benets, you MUST buy extra virgin coconut oil. Stay

away from partially hydrogenated oils as they are Fat-Burning killers. In most stores, youll nd

coconut oils that are Rened/Bleached/Deodorized (RBD), and may contain contaminants. Even if

theyre safe, they wont provide the benets of Extra Virgin Coconut oil.

When its Extra Virgin Olive Oils turn, add it unheated to fresh foods or after foods have been cooked.

You can use it in a homemade salad dressing and drizzle it on vegetables. Or, use it to addavor and

moisture to cooked meats your chicken breast dinner is starting to sound a little better, right? It

has a very low smoke point and many of its health benets are decreased with heating. As long as

it doesnt reach its smoke point it is not harmful to cook with it, but you wont get all the health and

metabolism benets unless its unheated.

On the other hand, you can absolutely cook with Extra Virgin Coconut Oil. It has a very high smoke

point and is a very stable fat (like other saturated fats). You can heat it without altering its health

benets. It works well in stir-fries and baked goods. For the full Fat-Burning Switch benets, make

sure to get the full amount when cooking with it otherwise, add it to meals after they are cooked.

If youre tempted to use supplemental coconut oil and olive oil capsules, dont. With a recommendation

of ~1-3 teaspoons 3 times per day, youd have to take 30-40 capsules to get enough. Instead, add

the real food for a great avor and a fat burning advantage.

We recommend Nutiva Extra Virgin Coconut Oil, Wilderness Family Naturals, Garden of Life Extra

Virgin Coconut Oil, any Extra Virgin Olive Oil. Avoid any that are hydrogenated, rened, bleached, or

deodorized and any that are not extra virgin.


BEFORE YOU FLIP THIS SWITCHAvoid MCTs (coconut oil) with ketosis, acidosis, and cirrhosis.

QUICK ACTION PLANAdd 1 Tbsp extra virgin coconut oil to every meal (three times/per).

Weekly: After one week of extra virgin coconut oil, switch to 1 Tbsp extra virgin olive oil in the same

amounts. Continue to alternate every other week.

No boring, fat-free, avorless recommendations on the 7 Minute Diet. Were dialing it up with healthy

fats. And, were just getting starting youre on your way to even moreavorful Fat-Burning Switches!

THE 21 SWITCHES: The Coconut Oil / Olive Oil

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Can you see (C) it? Its your body working with you, rather than against you. Its your cells responding

to the foods you eat with an explosion of energy rather than with a yawn. Its fat actually burning

when you exercise, so that you make your heart healthier and reach your fat loss goals. If you can

see it yet, you will wit Fat-Burning Switch #8.

By taking 500 mg of Vitamin C each morning, you can burn an

extra 126 calories each day, 7% of the Average American RMR

doing the light to moderate activity you likely already do.

This will give your exercise an extra boost!

Its estimated that more than twenty percent of all Americans are Vitamin C decient. This vitamin

plays an important role in energy, metabolism, skin integrity, and immune function. Researchers

have found that 500 mg vitamin C per day can increase calorie burn by ~126 calories during 60

minutes of light-moderate walking. Study participants simply added the vitamin C supplement

each day and then participated in their usual exercise calorie output was then measured and

there was this direct, signicant increase.

You can also get vitamin C in foods, but it can be dicult to consistently get 500 mg per day

(most servings of fruits and vegetables are well under 100 mg). A good idea is to take the 500 mg

supplement AND eat a diet rich in high-vitamin C fruits and vegetables. The extra vitamin C will no

do harm and is the cherry on the top.

Vitamin C is a water soluble vitamin. This means that while there is still a small risk of toxicity with very

high intakes, a healthy body will excrete most any build-up. It is very easy for our bodies to absorb

and metabolize. You can take it with a meal or on an empty stomach. Vitamin C also enhances the

absorption of iron. This is very helpful for anyone dealing with iron-deciency or anemia since iron

is dicult for our bodies to absorb.


8

THE 21 SWITCHES: Vitamin C

VITAMIN CCan You (C) It?


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Want to

ght signs of aging? Yes, please. Vitamin C is a powerful antioxidant. An antioxidantbalances out unhealthy, free radicals in our bodies to make them neutral (a free radical is a charged

molecule that causes damage to our cells). When there are more free radicals than antioxidants

in our bodies, oxidative stress occurs. Oxidative stress is associated with many disease states

including cardiovascular disease, hypertension, chronic inammatory disease and diabetes. It is

also associated with signs of aging.

With all supplements, you must be choosy, so we recommend Nature Made Timed Release Vitamin

C 500 mg, Puritans Pride Vitamin C 500mg, Origins Vitamin C with Rose Hips 500mg, Trader Darwin

Chewable Vitamin C 500 mg. (Most multivitamins have 60 mg).


BEFORE YOU FLIP THIS SWITCHAvoid vitamin C supplements if you have a known sensitivity to vitamin C, or a genetic iron disorder.

QUICK ACTION PLANTake a 500 mg vitamin C supplement every morning. Then, get up and move during the day.

If only all healthy habits were this simple. Take a pill in the morning. Burn more calories with every

step you take.

THE 21 SWITCHES: Vitamin C

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Whats your signal to put down the fork? Is it when youve cleaned your plate? When you start to

feel full? Studies have shown that the amount of food most people consume at a meal or snack i

based on the volume ingested. You can decrease the amount of calories you eat then, with Fat

Burning Switch #9, Preload. Ingest a ber and water pre-load, and you will eat less at that meal and

subsequent ones.

Preload with 16 oz. of water and 1 ber supplement serving 10-

20 minutes before every meal and save 171-188 calories every

day, 10% of the Average American RMR!

Research has found that most people stop eating when their stomachs are stretched with little

regard for the amount of nutrients or calories. In fact, this is how its supposed to work. Our feeling

full hormone, leptin, signals our brain when our stomach is stretched and were full. In the case o

over-eating, we ignore this signal or we eat so fast that we dont recognize it in time.

How can we use this information to improve our metabolism? To increase volume and bette

activate leptin without increasing calories, use a water and ber preload before meals. You can use

a ber supplement that you stir into the water (look for ones that dissolve completely) or a tablet

This switch directly aects the amount you ingest, and therefore the amount you lose. Drink 16 oz

water with ber and make sure you are pre-loaded before your meals. Then, listen to your body and

stop eating when youre full.

There are a lot ofber supplements out there, and some are better than others. For powder

and tablets, we recommend Beneber, Metamucil, Fibersure, and FiberSmart. If you avoid whea

products, Fibersure and FiberSmart are good choices since they are made with vegetable and/o

axseed ber.

Both soluble and insoluble ber will work with this Fat-Burning Switch, but soluble ber bulks up

more and increases volume best. Soluble ber, in chemistry terms, simply means it can be dissolved

in water. In the body, it is known for absorbing intestinal uid to improve both constipation and/o


9

THE 21 SWITCHES: Preload

PRELOADFuel Up Before You Fill Up


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diarrhea conditions. The cells and the healthy bacteria in our intestines actually feed on the solubleber, stay healthy, and proliferate. It helps heal our intestines of any damage and keeps them in

good working order.

As youll read in a subsequent Fat-Burning Switch, we could spend all day talking about the benets

ofber, from both whole foods and supplements. It can improve cardiovascular markers such as

LDL cholesterol, improve blood sugars, decrease insulin resistance, promote intestinal health, and

improve immunity. Weve already discussed the benets of water. So, put these two together and

youre onto something. Make it ice coldand burn calories while you drink it.

Why not eat a high ber food source before a meal instead of a supplement? You certainly could

use a high ber, low calorie food such as an apple, orange, or vegetables, along with water, before

a meal. You can also add high ber seeds such as ground axseeds and chia seeds to smoothies,

cereals, and yogurt to get a similar volumizing eect. However, for simplicity and times-savings

sake, the ber supplement can come in handy.

You may have heard of other preloads as well, those that include a protein source. This can work.

However, when studied, participants routinely ate less protein at meals, and often added other

foods in its place. Instead, use water and ber and then eat adequate protein with meals.

SIDE EFFECTSIf you are not accustomed to eating this amount ofber, you may experience some slight bloating

until your body adjusts.

BEFORE YOU FLIP THIS SWITCHTalk to your doctor if you have gastrointestinal conditions with sensitivities to soluble or insoluble

ber.

QUICK ACTION PLANDrink 16 oz. of water with 1 serving of a ber supplement approximately 10-20 minutes before

breakfast, lunch, and dinner.

Volumetrics has been around for a long time and its principles still hold true. Stretch your stomach,

activate leptin, and eat less. Be sure to include healthy foods in your meals so that you get the

nutrients you need with less consumption. Let leptin work for you!

THE 21 SWITCHES: Preload

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When it comes to burning fat, not many nutrients help as much as our 10th Fat-Burning switch. In

fact, it strongly inuences metabolic processes. It reduces the activity of an enzyme that promote

fat storage. It promotes fullness and often decreases calorie intake. It is one of the most eective

proteins at reducing muscle loss, which is of huge benet to your metabolism.

Replace other foods with 15-20 grams of whey protein 1-2 times

per day and lose the fat that equates to 167-334 calories per day,

up 19% of the Average American RMR!

In a study involving people who were insulin resistant, as many overweight and obese people are

those who supplemented with whey powder lost 5.7 pounds more fat mass than carbohydrate

participants in just 2 months. Yes, fat mass! These participants were all trying to lose weight with

a calorie-controlled diet, and the extra whey gave them an extra boost. This boost equates to acalorie output of up to 334 calories per day.

Go into any healthy food or supplement store and youll soon realize that there are many, many

whey supplements from which to choose. Theres certainly a right whey and a wrong whey. You can

spot the wrong ones quickly any that have added sugar or a lot of calories are not recommended

for this Fat-Burning Switch. Instead of the cheapest, hugest, most advertised barrel of whey protein

on the stores shelves, we recommend:

UNDENATURED WHEY PROTEIN. This means it was not pasteurized at the high heat, whichrenders many healthy components of cows milk useless, and denatures (chemically changes

the proteins. Un-denatured proteins contain the natural forms of L-cysteine, L-glutamate, and

glycine that provide the raw materials for your cells to make glutathione. If you havent heard o

glutathione, it is simply one of the most powerful antioxidants our bodies can use. It is responsible

for detoxifying our cells and reducing oxidative stress and free radicals. It increases the activity o

other antioxidants in our body. If the only type of whey protein youre getting is pasteurized and

denatured, youre missing out on a huge benet.


10

THE 21 SWITCHES: Whey Protein

WHEY PROTEINIts Time To Whey The Facts


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PROTEIN from cows that have NOT been treated with hormones such as rBST or rBGH. Thesehormones are used to increase the milk production of many cows in America, but are not allowed

in Canada, Europe, and Australia. Some claim that they are safe, primarily the manufacturer of

the hormone and our government, but many others believe they can increase estrogen in human

bodies the last thing you want when youre losing fat.

WHEY PROTEIN POWDER should have as few ingredients as possible. Our top pick is usually

unavored no sweeteners, articial or natural, and no extra ingredients. If you want some avor,

look for Stevia, natural chocolate or vanilla, and minimal other ingredients. Theres no point in

putting harmful ingredients, colorings, and

avors into your body when youre trying your hardestto keep it running clean and strong.

Some of our favorite brands include Natural Factors Whey Factors, Bluebonnet Whey Isolate, and

Dr. Mercolas Miracle Whey look for less than 100 calories, less than 3 grams of sugar, 15 or more

grams of whey protein per scoop, undenatured, hormone-free. And avoid anything with more than

3 grams of sugar and/or more than 100 calories per scoop. Avoid whey protein candy bars.

Be sure that any dairy you consume is antibiotic and hormone free.

Why all the fuss about hormones and antibiotics?

These two agents given to dairy cows to increase milk supply (or, increase prots) and decrease risk

of disease (again, increase prots) may do major damage to your health and metabolism. Estrogen-

like hormones can enter your bloodstream through dairy, and act like estrogen.

More fat, slower metabolism, earlier puberty, potentially more cancer.

Antibiotics in milk and meat, just like those prescribed and used to ght human diseases, make

it harder for our bodies to ght harmful bacteria in the long run. Take care to nd hormone free,

antibiotic free dairy and whey.

The proteins found in milk are one of the top eight most highly allergenic foods. In fact, many

milk allergies go undetected in our early years and then are outgrown without any diagnosis of an

allergy. Sometimes, it is simply a matter of intolerance to the protein as they are tough for some

guts to digest. However, almost all milk allergies are due to casein, not whey. So, unless you are

allergic to whey, itself, even with an allergy you may be able to tolerate high quality whey protein

supplements.

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40THE 21 SWITCHES: Whey Protein

SIDE EFFECTSNone identied.

BEFORE YOU FLIP THIS SWITCHIf you have an allergy or sensitivity to whey, avoid consuming it. Generally, those who are lactose

intolerant and/or allergic to casein can tolerate whey protein concentrates and isolates. Still, consult

your doctor before beginning.

If you are undergoing immunosuppressive therapy, talk to your doctor.

QUICK ACTION PLANReplace other foods with 15-20 grams of undenatured, natural, whey protein isolate or concentrate

in your meals or snacks 1-2 times per day.

After trying this Fat-Burning Switch, we think youll agree that theres an easy whey to boost your

metabolism and switch your cells to Fat Burners. Just a scoop here and a scoop there.

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Reality Check: You Can Never, Ever, Use Weight LossTo Solve Problems That Are Not Related To Your Weight.

PHILLIP C. MCGRAW

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42THE 21 SWITCHES: Fruit and Vegetables

Your mom was rightyou should eat your vegetables. She may not have been talking about losing

fat and maintaining a healthy weight, but she was onto something. For every pound increase in

fruit and vegetable intake, you can burn an extra 20 calories.

Add 1 serving of fruit each day and one serving of

vegetables each day, and youll burn 40-80 extra calories,

2-4% of the Average American RMR.

All while adding antioxidants, phytochemicals, polyphenols and other such disease-ghting super

nutrients.

At 40-80 calories per day, this may be a slow burner. However, it will add up over time and promote

wellness while you do it. And, study after study conrms that people who eat more fruits and

vegetables simply have lower BMIs.

Its that simple.

Fruits and vegetables are great sources ofber. Fiber has been shown to reduce insulin secretion

and improve insulin sensitivity both serve to reduce fat storage. High ber diets can directly

increase the thermic eect of food and reduce calorie absorption (increases metabolism). They

improve digestion, which in turn improves the nutrient intake and elimination of wastes. They

provide satiety, a feeling of being full, because they stay in our stomachs longer than other foods.

Some fruits and vegetables contain special types of ber and nutrients. Pectin and

fructooligosaccharides play a big role in both healthy insulin cycles and healthy gut bacteria

proliferation. Pectin also may slow the progress of plague formation in arteries.

Fruits and Vegetables are high in antioxidants (repair cell damage), phytochemicals (reduce risk for

disease) and other vitamins and minerals. All these nutrients serve to improve overall health. And

although you shouldnt count on getting all your minerals from them as oxalates bind minerals in

11

FRUITS AND VEGETABLESListen To Your Mother

30 - 60 Seconds 40-80 Calories

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our intestines and make them hard to absorb, the other nutrients are readily available to our bodies.Antioxidants may be one of the reasons fruits and vegetables help you lose fat. Why? They ght cell

damage, even damage caused by environmental toxins. As we discussed previously, these toxins

are stored in fat cells, and can drag down your metabolism and make it more dicult for you to lose

fat. Once you do start to lose it, its very important to help your body clean out the junk thats being

released into your blood stream.

For the best variety of nutrients, try to eat vibrant, colorful fruits and vegetables of dierent

colors throughout the day. Look for red (apples, bell peppers, grapes), purple (berries, grapes,

eggplant), green (broccoli, spinach, collard greens), white (bananas, mushrooms) and orange

(sweet potatoes, squash, carrots). The colors imply specic vitamins and minerals such as beta-

carotene and antioxidants.

HAVE A SWEET TOOTH?Fruits should serve as your sweet food source. By eating them proactively,

research shows youll likely eat other sweets less. There is a big dierence between eating fruit and

eating sugary treats. When your body breaks a whole fruit down, it has to ght through the ber

before it gets to the sugar. The sugar found in fruits is mostly slow-acting. The extra work and slow

digestion gives you the benets of something sweet in your mouth without the fat on your mid-section.

While vegetable juice can be used, we recommend avoiding

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