pg. 1

A Guide to Better Health

and Weight Loss

By: Dr. Brian T. Donley

pg. 2

Hello, my name is Dr. Brian Donley,

I have been a Doctor of Chiropractic for 37 years. I have compiled a

wealth of information regarding weight loss and I want to share this

information with the public. When I decided to do this project my

intent was not to generate a scientific, reference paper but rather a

weight loss guide that is informative, interesting and simple to

understand. This 20 page guide will teach you about what really

happens to your body when you consume certain types of foods. You

will learn about carbohydrates and how increased insulin levels cause

the body to generate more fat cells. You will learn why your body is

producing too many LDL (bad cholesterol) and how to turn your body

into a fat burning machine.

Have you been thinking about a healthier lifestyle and lowering your

weight? I will show you how. Once you understand this information

and incorporate it in your daily living, you will soon seeing positive

changes. Stick with it and you can expect to lose at least 2 to 3 pounds

a week. You can also look forward to see positive change in your

overall health. Unlike millions of Americans, you don’t need to fall

victim to what’s known in the pharmaceutical world as “The Three

Amigos”: Hypertension, Diabetes and High Cholesterol. These three

conditions are the pharmaceutical company’s bread and butter that

annually generate billions of dollars in drug sales.

You may not realize it but some of the foods you’re consuming are

poisoning you and your family. Don’t wait any longer, let’s get started

today!

pg. 3

First off, I want to congratulate you on your endeavor to lose weight.

Please look at the BMI chart below and see what level you’re at:

Are you in the red?

Most Americans are medically obese and unhealthy. In fact

most common healthcare problems are due to obesity.

Let’s name a few of the biggest obstacles to a healthy

Most Americans are medically obese and unhealthy. In fact

most common healthcare problems are due to obesity.

Let’s name a few of the biggest obstacles to a healthy lifestyle:

High blood pressure

Diabetes

Heart disease

Degenerative osteoarthritis

Sleep apnea and respiratory problems

According to the National Geographic: Why is it that one-third

of adults (worldwide) have high blood pressure, when in 1900

only 5% had high blood pressure? Why did 153 million people

have diabetes in 1980, and now we’re up to 347 million? Why

are more and more Americans obese?

pg. 4

This is what you need to know: Please study the following

information very carefully, it’s important.

Carbohydrates: Also known as “carbs”, carbohydrates are found

in most foods and are abundant in starches such as bread, pasta, rice

and potatoes. Sugar and fiber are types of carbohydrates. Granulated

cane or beet sugar is known as sucrose and is also a type of

carbohydrate. Milk (lactose) and fruit (fructose) are other type of

carbs. Carbohydrates are broken down in the liver and turned into

glucose. The glucose is then distributed to the cells by the

bloodstream. The hormone, insulin, is required to carry the glucose

into the cells. The cells convert the glucose into energy. Insulin is

manufactured by the pancreas and then released into the blood

stream in proportion to the amount of glucose in the blood. The

problem starts when we consume too many carbs. Insulin is a very

powerful hormone and excessive amounts will cause unhealthy side

effects. For instance, insulin locks the door on fat cells and tells the

body to stop burning fats and to actually start storing fats. In addition,

insulin prevents the breakdown of consumed fats and oils. Increased

insulin levels also cause water retention. This can cause high blood

pressure, poor circulation and edema. High insulin levels also cause

inflammation in muscles and can develop into symptoms of

fibromyalgia.

Diabetes: Nine million new cases of diabetes are diagnosed each

year and 80% of these patients are overweight. In 1973, 2% of the

population was diagnosed with type 2 diabetes. By 2010, 7% of all

Americans had Type 2 diabetes. If your pancreas can’t produce

enough insulin to keep up with all those carbs that you’re consuming,

guess what? You’re now classified as a Type 2 diabetic. The primary

consequence of diabetes is that the blood gets sticky from too much

sugar and clogs up the capillaries in the legs, feet, and the retina of

the eye, as well as in the microscopic tubules of the kidneys. For these

reasons, diabetics often undergo amputation of their feet, lose their

eyesight and have renal failure.

Most patients undergoing dialysis are either diabetic or have chronic

hypertension. Believe me, dialysis and its complications are no picnic.

pg. 5

Cholesterol: Cholesterol is essential for human life; it serves as one

of the structural components in all cell membranes. In addition,

cholesterol serves in the biosynthesis of bile acids and vitamin D, as

well as all steroid hormones including testosterone, progesterone,

and estrogen. Cholesterol is primarily produced in the liver and is

found in all cells. It is particularly abundant and important to the

brain. The liver compensates for any absorption of too much

cholesterol by reducing cholesterol synthesis. For this reason,

cholesterol intake in food has little, if any, effect on total body

cholesterol content or concentrations of cholesterol in the blood.

HDL/LDL: Cholesterol is a waxy, dense molecule that is unable to

travel around the blood stream by itself. So the liver manufactures an

amazing carrier pod for them. These pods are known as High Density

Lipoproteins (HDL) and Low Density Lipoproteins (LDL). They are

constructed out of protein and triglycerides and act as a buoyant

capsule for the cholesterol to move about the blood stream. The LDL

deposit the cholesterol into the cells and patch up areas of

inflammation. The HDL are responsible for gathering up the LDL to be

recycled in the liver. Compared to HDL, LDL are less dense and smaller

molecules and can sometimes get trapped in the arterial lining and

cause inflammation that generates into plaque and arterial blockage.

That’s why LDL is known as “bad cholesterol”. If this occurs in the

coronary arteries, it can cause a heart attack. HDL and LDL are made

in the liver. Too much sugar, especially High Fructose Corn Syrup, and

trans fats cause LDL to multiply and become small and dense.

Trans Fats: Trans fats are unsaturated fats which are uncommon

in nature but can be created artificially. Trans fats can be found in

many foods but especially in fried foods such as French fries and

doughnuts, and in baked goods including pastries, pie crusts, biscuits,

pizza dough, cookies, crackers, and stick margarines and

shortenings. You can determine the amount of trans fats in a

particular packaged food by looking at the Nutrition Facts

panel. You can also spot trans fats by reading ingredient lists and

looking for the ingredients referred to as (partially hydrogenated oils).

Keep in mind, most labels will show zero trans fats. That’s because the

manufacturers make the Serving Size very small.

pg. 6

In most cases, anything over the listed Serving Size will show the

presence of trans fats. Trans fats cause the liver to generate more LDL

("bad cholesterol"), and lower levels of the HDL ("good cholesterol"),

increasing triglycerides in the bloodstream and promoting systemic

inflammation. When heated, canola, sunflower, and corn oil turn into

trans fats. Olive, macadamia nut, and coconut oil have a much higher

heat tolerance and therefore no trans fats occur after heating. Always

use a good quality extra virgin olive oil. Virgin means the oil was

produced using mechanical means only, with no chemical treatment.

Insulin Resistance: Americans each consume about 165 pounds of sugar every year. This is up from approximately three times more than in the 1960s. We consume so much sugar that according to the National Institutes of Health, 1 out of 3 Americans is insulin resistant. Insulin resistance occurs when there is so much sugar in the body that even the fat cells have had enough. As a result, the liver gets fatty and LDL become denser and proliferates. If your belt is size 40, and when you look down, all you see is your belly, then you’re surely insulin resistant. Also, your risk for heart disease has increased by 65%. No wonder diabetes and cardiovascular diseases are out of control. One of the biggest culprits is High Fructose Corn Syrup. Found in all kinds of processed foods and soft drinks, High Fructose Corn Syrup is 45% glucose and 55% fructose. The glucose goes right into the bloodstream but the fructose gets stuck in the liver and turns into fats called triglycerides. The triglycerides then get pushed into the blood stream. Over time, blood pressure goes up, and tissues become progressively more resistant to insulin. A condition known as (Metabolic Syndrome) kicks in and triggers obesity, especially around the waist, high blood pressure, Type 2 diabetes, and a heightened risk for a heart attack. High Fructose Corn Syrup isn’t just empty calories, it’s deadly poison.

CoQ10: Is extremely important in heart health. CoQ10 is a vitamin-like substance that is made in every cell of the body. Inside each cell there is an energy making machine called (mitochondria). This is where fuel is converted into cellular energy. CoQ10 is the spark that ignites this process just as a spark plug creates energy from gasoline in a car. CoQ10 also has the ability to reduce blood pressure and is a powerful antioxidant. Since the heart is the most active organ in the body it is very dependent on CoQ10. Statin drugs interfere with the body’s ability to make CoQ10 and therefore a CoQ10 supplement is an absolute must if you’re on a statin drug.

pg. 7

Statin Drugs: These medications are designed to lower cholesterol

and annually generate billions of dollars for the pharmaceutical

companies. Their mission is to put the whole world on statin drugs

and they’re doing a pretty good job at it. This drug stops the liver from

producing cholesterol and therefore slows the production of LDL’s.

The most disturbing side effect are loss of memory and cognitive brain

function. Approximately 25% of all the cholesterol in your body is

needed in the brain. Also, stiff and achy muscles are another common

side effect. Statin drugs also stop the body’s production of CoQ10.

Omega-3: Is an essential fatty acid, meaning that the body doesn’t

make it and so it must come from our diet. Omega-3 has proven to help counteract the inflammation caused by too much insulin. It’s by far the most important of the Omega fats and is far less common in foods. This essential fatty acid is highly concentrated in the brain and is important for cognitive (brain memory and performance) and behavioral function. Because of the lack of Omega-3 in grain fed meats, we need to find it else where. Fatty fish, such as salmon, tuna and halibut are good sources of Omega-3. Walnuts and flaxseed are also good sources. Omega-3 can also be found in dark green leafy vegetables, such as kale and spinach. Often we get too much Omega-6 and 9 because it is found in so many common products, such as butter and oils. Excessive amounts of Omega-6 and 9 and low ratios of Omega-3 causes an unhealthy and weak cell membrane. This leads to the pathogenesis of many diseases primarily inflammatory and autoimmune diseases, as well as hypertension, osteoporosis, ADHD, asthma, depression, macular degeneration, weight gain, elevated cholesterol levels, cardiovascular disease, diabetes, insulin resistance, Alzheimer’s and cancer. To help balance the Omega-3-6-9 ratios, fish oil supplements rich in Omega-3 are recommended.

Grass Fed Beef: In 1945, machines that harvest grain enabled

farmers to produce substantially more grain than the population could consume. So the farmers started feeding it to their cattle and then feedlots were invented and that created a whole new form of livestock production. Consequently, all this grain affected the cow’s immune system and they started getting sick and prone to infection. So the ranchers started including both antibiotics and hormones to make the cattle fatter, thus causing us to be antibiotic resistant and obese.

pg. 8

But what really caused a colossal health epidemic to humans was that

all that grain changed the ratios of the Omega-3, Omega-6 and

Omega-9 fatty acids in the meat. The Omega fatty acids are healthy

fats that are responsible for the structure and function of the

cell membrane. However, in order to construct a healthy cell

membrane, they must have the proper ratio. The meat from grain fed

cows has virtually no Omega-3, whereas the grass fed beef is

abundantly rich in Omega-3.

Fat Producer vs. Fat Burning Burner: Glycogen is the main

way the body stores glucose for later use. It is a large molecule

produced and stored in liver, muscle, and fat cells. After

carbohydrate ingestion, more glycogen will be produced, and then

released as blood glucose levels fall. The body is very frugal and it

will generate millions of fat cells to pack away as much glycogen as it

can. Just think of it, Americans with our high carb diets keep

accumulating fat cells full of glycogen year after year.

Glucagon is a fat burning hormone. It is produced in the pancreas

and then released when blood glucose levels are low. It’s simple; in

order to burn off fat cells full of glycogen we need to decrease our

blood glucose level. Also good to know is that the glycogen

molecule has lots of water attached to it. So decreasing your

glycogen levels will also decrease excess water weight. Exercise is

helpful and will also help burn fat, but overall 90% of the weight loss

will depend upon your diet.

Recommended Daily Amount: According to the 2010 USDA

Dietary Guidelines for Americans, approximately 45% to 65% of daily

caloric intake should be from carbohydrates. If following a 1,500-

calorie diet at 45% caloric intake from carbs equates to 168 grams.

The average amount of carbs that American adults consume ranges

from 250 to 300 grams daily! In order to burn off excess fat cells and

lose weight, you need to make your body into a fat burning machine.

The way to do this is to keep your blood sugar levels low and let

glucagon (the fat burning hormone) burn off that useless and

unhealthy fat.

pg. 9

What body type are you?

Ectomorph: “Skinny”

Mesomorph: “Athletic”

Endomorph: “Overweight”

So what body type did you pick? Very often, people cannot be

easily classed as one of the three main body types. Although there are

some people who are purely ectomorphs, endomorphs, or mesomorphs

with little or no characteristics of the other body types, very frequently,

people fall into mixed categories, such as ecto-mesomorphs, or

endo-mesomorphs, where largely, they are like the mesomorph, but

with traits of the ectomorph (such as small joints or a trim waist), or

traits of the endomorph (such as a tendency to gain fat easily).

pg. 10

Study the label:

All food sold in stores must

have a Nutrition Fact Label.

What we’re interested in is

the amount of

carbohydrates listed. This

label shows 34 grams of

Total Carbohydrates. This

includes the fiber and sugars

listed underneath. Because

fiber is a type of

carbohydrate with a very

low glycemic rate you can

subtract it out from the Total

Carbohydrate. Therefore this

label shows a “net”

carbohydrate of 29 grams

per serving.

Before buying your food, be

sure to study every label.

FOODS: (HIGH IN CARBOHYDRATES)

Starches: Bread, buns, rolls, biscuits, rice, bread crumbs, bread sticks, pasta, pizza dough,

and cereal (Net 22 to 35 grams per serving, 1 slice of bread is considered a serving)

Snacks: Chips, crackers and pretzels (Net 1.5 to 2.5 grams / each one)

Treats: Cookies, chocolate, pudding, cake, cupcakes, ice cream and candy, etc. (Net 26-45

grams / 6 oz.)

Fruits: Pineapple, orange, apple, pear and banana (Net 20-30 grams/6 oz.)

Legumes: Black, white, kidney, lima, pinto beans (Net 28 to 38 grams/8 oz.)

Nuts: Almonds, cashews, peanuts and walnuts (Net 17 to 25 grams /6 oz.)

Vegetables: Peas, potatoes, yams (Net 22-35 grams / 8 oz.)

Milk: Whole and nonfat (Net 11 to13 grams / 8 oz.)

Beverages: Soft drinks and fruit juices (Net 25-36 grams / 12 oz.)

Alcohol: Mixed drinks (Net 25-36 grams / 8 oz.)

pg. 11

Foods to Buy: Organic fruits and vegetables are the way to go.

There is a huge difference between organic and non-organic. The

main difference is the organic is rich in vitamins and minerals. The

non-organic has very little vitamins and minerals and is full of

chemicals and pesticides. The non-organic top soil is toxic and

depleted of vitamins and minerals. Non-organic produce may look

good but they’re an empty vessel.

Supplements: Dietary supplements are intended to provide

nutrients that may otherwise not be consumed in sufficient

quantities. The following supplements are necessary for good health

and it’s what I take on a daily bases. I primarily buy my supplements

at Trader Joe’s.

Omega-3: Make sure you get good quality fish oil containing

Vitamin D of 400mg of EPA and 200mg of DHA. One way to test the

quality is to put a capsule in the freezer for several hours. Good

quality fish oil will not freeze. Cheap, inexpensive Omega-3 with low

levels of DHA use water as fillers, therefore they will freeze.

CoQ10: 1 capsule or I00mg daily. I recommend Ubiquinol CoQ10.

Ubiquinol is a type of CoQ10 and is much easier absorbed. It's very

difficult for your body to absorb conventional CoQ10.

Multivitamin-Mineral: 1 or 2 tablets daily for a wide array of needed

nutrients. I use the “Men’s Formula” from Trader Joe’s. They also have a

“Women’s Formula.”

B-Complex: 1 tablet or 50 mg daily. Multivitamin-mineral supplements

usually don’t have enough B vitamins. Therefore taking a B-complex is a good

idea. B vitamins are important for healthy functioning of the muscles, nerves,

and heart and regulate the nervous system and digestive systems. They also

are required for normal growth and development and support the immune

system.

Calcium-Magnesium-Zinc Tablets: Recommended dosage of 1000 mg

Calcium, 500 mg Magnesium, 15 mg Zinc.

Calcium: is critical for communication of essential information among cells,

for example when a nerve cell tells a muscle to move. It actually facilitates

the physical process of muscle contraction. Calcium also stabilizes blood

pressure and is essential for blood clotting. Because calcium is stored in the

bones and absorbed into the blood as needed, blood tests will not inform you

if you need calcium in your diet.

pg. 12

FOODS: (LOW IN CARBOHYDRATES)

Fruits: Tomatoes, avocados, cucumbers, strawberries, raspberries

and olives (Net 2.5 to 15 grams / 8 oz.)

Vegetables: Most vegetables (Net 3.5 to 12.5 grams / 8 oz.)

Cheese: (Net 0.5 to 2 grams / slice)

Peanut butter: (Net 2.2 grams per tablespoon)

Butter: (Trace amount of carbs)

FOODS: (NO CARBOHYDRATES)

Protein: Grass fed beef, lamb and buffalo: (No carbs)

Wild caught sea and fresh water fish: (No carbs)

Free range chicken, turkey and duck: (No carbs)

Free range organic chicken eggs: (No carbs)

Sliced meats, bacon and smoked salmon without nitrates: (No carbs)

Olive oil: (No carbs)

Foods and Drink: (TO AVOID)

In general, it is best to avoid fast junk food restaurants, located on

every corner in America. These restaurants are serving up cheap, low

quality food containing more than 35% of calories from fat and sugar,

more than 10% of calories from saturated fats and more than 200mg

of salt per serving. How can something taste so good and be so bad

for us? There are 160 grams of carbs in a McDonald’s Quarter

pounder, fries and a coke. That alone will increase your triglycerides,

LDL and fat cell production, as well as cause water retention, joint

and muscle inflammation. If you must consume a fast food meal,

select a lettuce wrapped burger or a salad.

Avoid any food or drink that contains High Fructose Corn Syrup

Avoid prepared foods and snacks that come out of a box or a bag such

as chips, cereals and instant mashed potatoes

Avoid beer, wine, mixed alcoholic drinks and hard alcohol (not in

excess of 2 drinks a day)

pg. 13

Foods to Buy: Organic fruits and vegetables are the way to go. There is a huge

difference between organic and non-organic. The main difference is the organic is rich

in vitamins and minerals. The non-organic has very little vitamins and minerals and is

full of chemicals and pesticides. The non-organic top soil is toxic and depleted of

vitamins and minerals. Non-organic produce may look good but they’re an empty

vessel.

Supplements: Dietary supplements are intended to provide nutrients that may

otherwise not be consumed in sufficient quantities. The following supplements are

necessary for good health and it’s what I take on a daily bases. I primarily buy my

supplements at Trader Joe’s.

Omega-3: Make sure you get good quality fish oil containing Vitamin D of 400mg of

EPA and 200mg of DHA. One way to test the quality is to put a capsule in the freezer

for several hours. Good quality fish oil will not freeze. Cheap, inexpensive Omega-3

with low levels of DHA use water as fillers, therefore they will freeze.

CoQ10: 1 capsule or I00mg daily. I recommend Ubiquinol CoQ10. Ubiquinol is a type

of CoQ10 and is much easier absorbed. It's very difficult for your body to absorb

conventional CoQ10.

Multivitamin-Mineral: 1 or 2 tablets daily for a wide array of needed nutrients. I use

the “Men’s Formula” from Trader Joe’s. They also have a “Women’s Formula.”

B-Complex: 1 tablet or 50 mg daily. Multivitamin-mineral supplements usually don’t

have enough B vitamins. Therefore taking a B-complex is a good idea. B vitamins are

important for healthy functioning of the muscles, nerves, and heart and regulate the

nervous system and digestive systems. They also are required for normal growth and

development and support the immune system.

Calcium-Magnesium-Zinc Tablets: Recommended dosage of 1000 mg Calcium, 500 mg

Magnesium, 15 mg Zinc.

Calcium: is critical for communication of essential information among cells, for example

when a nerve cell tells a muscle to move. It actually facilitates the physical process of

muscle contraction. Calcium also stabilizes blood pressure and is essential for blood

clotting. Because calcium is stored in the bones and absorbed into the blood as needed,

blood tests will not inform you if you need calcium in your diet.

pg. 14

Vitamin D.: Our bodies produce Vitamin D from the sunlight. Too

much Vitamin D can cause vomiting, dehydration, constipation,

muscle pain and chronic fatigue. You cannot overdose with Vitamin

D if you spend time in the sun. Your skin “knows” how much it needs.

However it’s a good idea to purchase a calcium supplement that is

fortified with Vitamin D. A normal adult dosage is from 400 to 2000

International units.

Magnesium: is the great relaxant and regulator of over 300

biochemical reactions in the body through its role as enzyme co-

factor. Without magnesium we could not produce energy, our

muscles would be in a permanent state of contraction, and we could

not adjust the levels of cholesterol produced and released into the

blood stream.

Zinc: is vital for fertility. In males, it protects the prostate gland from

infection and helps maintain normal levels of serum testosterone. In

females, zinc helps alleviate symptoms associated with premenstrual

syndrome (PMS). In addition, zinc is vital for the immune system and

vital for taste, smell and appetite. Zinc also accelerates the renewal

of skin cells and important for healthy hair.

Things to Remember:

1. Excessive carb intake will cause high levels of insulin. This will cause

an increase production of fat cells, water retention, inflammation in

muscles and joints, and restrict the body’s ability to metabolize fats.

2. Your dietary intake of foods high in cholesterol and fats has very

little if any to do with the amount of cholesterol in the blood.

LDL (Bad cholesterol) and triglycerides are due to the consumption of

too many carbohydrates especially in the form of fructose and trans

fats.

3. Glucagon is a fat burning hormone. It’s released when blood

glucose levels are low. This will help you burn off that useless and

unhealthy fat.

4. Choose your carb intake wisely and stick to the amount of

recommended grams of carbs according to your body type.

pg. 15

In Conclusion: Pasta, potatoes, sodas, and ice cream may have

been a part of your diet all your life, but they definitely haven’t been

players in the long chain of human history. People developed

agriculture about 10,000 years ago, and that was the first time they

were able to tend crops.

With the development of crops and farming came major changes to

our diet in the form of ingesting large quantities of starches and

sugars. Believe it or not, in the millions of years prior to 10,000 years

ago, starches and sugars were almost totally absent from our diet. If

you look at the span of human history, 10,000 years is the blink of an

eye compared to millions of years. In fact, by the time we developed

agriculture 10,000 years ago, 99.99% of our current genes were

established.

What does all this mean? It means you weren’t programmed to eat

starches and sugar, and your body still hasn’t evolved to handle

it. Your body doesn’t know you’re a 21st century hipster—it still

thinks you’re a hunter-gatherer, living on wild game, nuts, and a few

berries here and there.

I welcome your comments and I wish you the very best.

Dr. Brian T. Donley

drdonley@aol.com

Achknowlegments:

“Living Low Carb”: Jonny Bowden, PhD, CNS

“The Great Cholesterol Myth”: Jonny Bowden, PhD, CNS

“The New Atkins for a New You”: Eric C Westman, M.D., Stephen D.

Phenney, M.D., & Jeff S. Voleck, PhD

“Zone Diet”: Barry Sears

“Fat Chance”: Robert H. Lustig, M.D., M.S.L.

“Sugar”: National Geographic August 2013, Rich Cohen

Linda's Low Carb Menus & Recipes