Episode #65 The Gabriel Method

fattofit Gabriel MethodInternational best-selling author and creator of the Gabriel Method, Jon Gabriel is a leading authority on all things weight loss related and has had tremendous success in his own journey to fitness and wellness. In this week’s episode we speak to Jon about his own experiences, his new book ‘Visualization for Weight Loss’ and how you can embrace the Gabriel Method yourself.

Where do traditional dieting methods fall down, and how can you ensure weight loss success? The key is in balancing body and mind, and by preparing your body for success. From changes to your diet and the right supplements to taking time out for meditation and reflection, you can get your body ready with healing techniques and the right approach to eating.

Jon tells us how the body’s response to physical and emotional changes affects dietary habits and can cause weight gain or loss as a result. Discover how you can learn to read these changes and adapt your lifestyle and eating habits accordingly. ‘Visualization for Weight Loss’ addresses negative and positive thought patterns and breaking the cycle of weight gain through reinforcement and the overcoming of ingrained beliefs.

For more information on the Gabriel Method, visit www.thegabrielmethod.com

The Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body

You will also find a free chapter from Jon Gabriel’s book ‘Visualization for Weight Loss here

Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body

Check out ‘Fit Kids Revolution’, ‘The Gabriel Method’ and Jon’s Recipe Book The Gabriel Method Recipe Book


Like The Show? We love questions stop by the home page and ask a question. www.fattofirmyquest.com


Melissa: Welcome John. Thanks so much for being on the program today.

John: It’s my pleasure Melissa. Thank you.

Melissa: For listeners that may not be familiar with your story John, it’s a pretty amazing one, I must say. Coming up on 60 pounds than myself, I can really relate a little bit, but you’re actually on a much different plane than me. Could you give everybody bit overview of what your story is and what you’ve done with your health and your weight?

John: Sure. Probably to understand where I’ve come from, I got to go back to like 1990 when I was late 20 something working on Wall Street.

Back then, I was healthy and fit. I was 160 to 185 pounds. I used to be an athlete. A weight wasn’t an issue. Then I went to New York and I started gaining weight. I didn’t think too much about it initially because everybody gains little bit a weight when they have an office job. I just kept gaining and after about two or three years, I was coming up on 225, 230.

I was getting concerned, so I decided to try to lost weight. Basically I did what everybody does which is going in diet because that’s what we’re taught. That weight is just about how much you eat and how much you exercise. I started eating less and I started exercising more. I tried that. I tried a number of things and what ended up happening is everything I tried, every way I tried to lose weight will follow a certain pattern. There’d be a whole list of things I couldn’t eat or certain amount that I couldn’t eat.

I would follow the diet to the letter and I would lose maybe five or ten pounds over a four-week period, but It will be like just sheer brute force.

I’d be fighting cravings left and right, I’d be always hungry. I don’t know where you live, but if you’ve been to New York City, you know that the smell of pizza is that just every single corner and it just drives you crazy.

I was a big pizza; nobody makes pizza like New Yorkers. We come at a time where, I just can’t take it anymore and I have this big binge.

The five or 10 pounds that I have worked so hard to get off over the three or four weeks will come back in a matter of days. Literally, within a day to two days that way it would come back. Then a week later, I’d be five pounds than when I even started the diet. This pattern went on for 11 years where I would lose maybe five pounds, gain 10 pounds until I had gained over 200 pounds.

I was over 400 pounds. That takes me up to 2001. I weighed over 400 pounds. When I say I tried everything, I worked face to face with the late Dr. Atkins. Somebody knows the Atkins diet?

Melissa: Yeah, me too. I was a patient of Dr. Atkins.

John: You’re a patient of Dr. Atkins?

Melissa: Yup. Actually interesting little side note, I was scheduled to meet with him just before his accident. He never recovered from that and so I met with his colleague right after that but they were helpful to me in some ways but I didn’t take some of their advice and wasn’t ready for some of the things they wanted to tell me. I continue down the path of bad news for another few years but don’t let me interrupt your story.

John: No, Atkins wasn’t helpful to me. As a matter of fact, he was mean. I just think that he is like he was nasty old man if you don’t mind me saying.

He yelled at me basically for being so fat. Now you’re going to understand I met with the man every Monday morning at 7 o’clock in the morning. I spend about three or four thousand dollars with him.

I spent the whole day doing this glucose tolerance test. I kiss on a stick every time I had to go to the bathroom to see if it goes purple or whatever it was. This device controls.

I did the whole thing. In the end, I’m sitting in his office. I don’t remember what his office look like but it’s like empty furniture and a big old grandfather clock on tick, tick, tick. He was looking at my test scores and I’m border line type II diabetic and metabolic syndrome through the roof.

I’ll stop. He just looks at me and asks, “What are you doing? You’re killing yourself.” I thought to myself, is that really the best you can do? You’re Dr. Atkins and you sold maybe 30 million copies of your book worldwide and the best you can do is yell at me for being so fat. I’m not trying to make it effort and the ironic thing, Melissa, is that there was a time when I didn’t have to make an effort. All of the sudden, I really am making an effort. I get up 7:00 in the morning. I’m paying Dr. Atkins $3000 to yell at me.

I got fitness trainers on top of that. I always step stuff. I was working really hard to try to lose weight. It just seems that no matter what I did, my body was fighting me, fighting me, fighting me. I came to this place where I decided I wasn’t going to fight any more. Here I am I’m over 400 pounds. I just realize that for whatever reason, my body wanted to be fat like I was a switch that went on for something because I didn’t ask for this problem, right?

I was an athlete. We have a stereo type that overweight people are weak and lazy and thin people are discipline but the reality is thin people eat whatever they want. The most part they’re naturally thin. They’re going to have pizza. They’re going to have milkshakes. I’ve a business partner that was born thin that use to have no shake and pizza for lunch and hotdogs.

I’ll be having my burger without a bun or whatever. For all these different things I’d be having depending what the diet was. I mean, this situation now was like a switch went off. I decided that I wasn’t never going to diet again but still I was trying to figure out what this switch was and why my body wanted to be fat. I kind of took medicine on my own hands because it wasn’t just Dr. Atkins, I met with all kinds of doctors, regular doctors and I had alternative doctors. I had acupuncture. I had the founder of whatever you have this, the acupuncture. They put the seeds in here.  There’s an accupressure point on the outside of your ear doesn’t charge your hunger.

What they do is they tape seeds to it and then when you’re feeling hungry, you’re supposed to squeeze it. It supposed to make you not hungry …

Melissa: I see we’re both determined. You were quite really determined.

John: Here I am. I’m working in Wall Street. I’m running a Wall Street brokers company at this point because I was workaholic. I’m running at Wall Street Brokerage Company. I’m meeting with billionaires and I’ve got seeds into my ears.

Melissa: I understand, I’m sure a lot of people do too. You were frustrated and really determined to resolve this problem. Me too, I was in the same place. I bounced around and then like I said, the things that Atkins taught the most there is colleague was identified that I didn’t have thyroid issue and I did some other things.

They kind of got me going in a different path away from them actually rather than toward them which eventually 10 years later would help me get to where I am now. but I understand exactly, I mean it’s a very frustrating in you’re a problem solver and you just like its killing you because you want to solve this problem. Why can’t I solve this problem?

John: I decided to take medicine in my own hands. Fortunately, when I went to college. I went to the University of Pennsylvania. I want to the Wharton School of business, but I was also thinking of being a doctor. I was pre-med so I took my chemistry in molecular biology, physics, and calculus. I took all the science classes. I’ve been a lot of kind of chemical research. That gave me enough for the foundation so that I could do research myself.

I plowed through papers. Everything that I could find that had anything to do with the biology of weight gain or weight loss. I also studied the chemistry of stress because I know that I wasn’t until I have this high stress job in New York that I started gaining weight.

I started to find a lot of things that people weren’t looking at. For example, how inflammation causes your body to become insulin resistant and let the resisters.

Atkins was the really the first person to discover in some resistance and I’m just looking at, just as good, but it turns out that stress and digestion issues and dehydration and toxin. These are all going to cause in some resistance too. I have massive insulin resistance, so I started treating it from a totally different angle. I started working through.

I started living a simpler life. I started working, doing a lot of meditation and visualization, which change my stress levels. I started healing my digestion, but improvise digestive enzymes. I started detoxifying my body by having lot of green juices and salads. I started adding but I wasn’t in dieting.

So here’s the thing, back then I was still craving chocolate and pizza and chips. I ate them, but I made sure I’ve really had a healthy thing. I always have my smoothie in the morning, my salad at lunch and a protein shake.

I loaded, loaded, and loaded up with healthy – but I had chocolate always in the fridge and whenever I was hungry I just have one.

Eventually the cravings for chocolates and chips and all processed food dropped away. Over a two year period, I lost 225 pounds and went down from 490 pound to 183. I was in the best shape in my life. That was back in 2004. I’ve been in the same weight now since then.

The interesting thing is I still on diet. The food I eat now is so much more tasty than anything I have ever eaten before, so much more salad than I do eat for a healthy.

My body doesn’t crave processed food. I never, ever measure the amount that I eat. I eat as much as I want.

I’m in a place where I’m very satisfied with food for it’s not an issue anymore. Weight is not an issue any more, but I’ve addressed to the real issues.

After I lost the weight, I knew I have a message for the world that it’s not just about calories. You’ve got to address the issues, but crossing the stress and the inflammations. They’re causing the insulin resistance, not just trying to wipe nahcolite.

So I put together this book, Gabriel Method which is my first book which outline all the different things that can activate this primal.

It actually activates starvation responses like another level of people I’ve been looking at but the stress and inflammation activate a prime starvation response which causes the  leptin and insulin resistance which cause your body to gain weight.

I outlined all the different things that can cause your body to gain weight and a solution to it. It touches the cord with people like you and like me. There are problems all those that know that it’s more than calories in and calories out. It went on to get translate into 14 languages in 60 countries.

It is the best-selling in several countries. For that very reason still is today best-selling in many countries. And we just stay focused on more and more in learning and sharing the knowledge of how to lose weight by actually getting your body and wanted to be thin by turning off the stresses in inflammation rather than forcing yourself.

Melissa:  Yeah, that’s the key. I mean, that’s the message. One of the reasons I want to have you on is that I’m and all the people I’ve met along the way, here are trying to get that message out so that people will go away from the brainwashing of the fittest. All the conventional I should say fitness and diet industry realize that if they just eat real food unprocessed food not non processed foods. They can start the healing.

John:     It’s a tremendous part of it. My experience is you have to look at it from the mind and body perspective and the reason is because emotional trauma and the stresses of your life cause chemistry too.

So really it comes down to chemistry, right? When you’re saying don’t like when the paleo people are saying don’t eat carbs. And the Atkins people saying don’t eat carbs; really what they are saying is carb cause chemistry that caused you to gain weight. What you have to look at this is the fact that you thought cause chemistry too, because every time you have stress that’s going to elevate your cortisol levels.

It’s also going to elevate certain prone inflammatory [14:08 inaudible] that are causing your body to hold on to weight. You’re driving with the emergency brake on if you’re just looking at food. You got to look at your life and the way you think and that’s why what we do in our approach is we do a lot of visualization. We do a lot of meditation, mind, body practices, what’s interesting in my experience now is we’ve gone on to hundreds of thousands of people at this point is there.

When I talk to someone who has lost a hundred to 200 pounds then, isn’t a weight problem anymore. It was like an interview, then consistently they say it all start with the visualizations.

What I found is that you have to start with your mind. You have to start with the visualization process or meditation process to change the stresses and then it’s like taking the emergency brake off. It became much easier that the processed foods because you have more energy. Your body is not craving those processed foods.

Melissa:  Yeah, I would agree. I started to get back into meditation last year. It’s been very helpful. Doing general things like the five minute journal I’ve used for a while and things like that have been very helpful to me. Also getting you away from; I love technology, but it can get you into what I called the ‘mindless loop’ where you’re not really thinking. You’re having any real thoughts, you’re just on this sort of a roller coaster ride off checking your  Facebook, checking your Twitter and checking your email and just diverting yourself from any of the real world all the time.

It creates stress. I’ve found that to be very true if you’re ever going on a trip and sort of unplug from technology for a couple of days. Turn ON the TV and watch the news. You’ll be stressed in about two second.

John: I don’t watch TV. I don’t have a TV. I haven’t had a TV in 10 years. I find it very insulting to watch. That’s one aspect telling that people that worry about. How to make mortgage payments; how to get their kids to college? What happens is, we create this, repetitive loop of worry because the more you worry, the more you’re creating neural pathways that caused worry. It keeps going and going. It’s like a gerbil on a treadmill on a wheel. Your mind just keeps on pumping out stress hormones because you have this repetitive path.

When you do meditation or visualization, it actually creates neural networks that are in areas of your brain, they’re in charge of feeling calm, safe and relaxed. You start to know this change during the day. It’s not just the five or 10 minutes that you do. In the morning that reduces your stress. It’s how your brain gets rewired the rest of the day so you’re waiting in the bank line and you’re late for work an normally you’re be going and shuts all this to the roof.

I don’t know. I’m sure you’ll be fine. It’s like the whole day, all day long end up pumping up the stress hormones. What I see in the weight loss industry for the most part is there’s a lot of good advice right now. It’s all kinds of converging like healing your digestion and eating more real food. But if you’re ignoring this stress aspect,  more emotional aspect because sometimes you both feel safer having an excess weight. If you’re ignoring those, like I said, you really are driving with the emergency brake on.

You got to look at the whole body, the whole picture, whole life. Sometimes the problem is your life. Sometimes you’re not living the life that you want. You’re not on the marriage life. You’re not on the relationship that you want. These things have to be addressed. Sometimes the weight they’ve deprived you to look at these things just like you stay with the technology.

It kind of prodded you to look at something that “hey you’re wasting your life, check in Twitter and Facebook. It’s kind of prodding you to get out of that. I think that sometimes weight can be a blessing in disguise if you use it as tool for yourself improvement and get yourself in a better place as a result.

Melissa: Yeah, and the good thing are science shows now that the more you practice meditation, you build new pathways in the brain.

John:     It sounds real. You know what it’s like for me, this one I’m discovering and I’ve been doing it for years now. It is building. It’s all like I’ll stay in the morning for like hours, sometimes not because I have to or tell my schedule. It’s just… that’s what’s doing it for me. It’s meditating. What I’ve just discovered is it sound like to me, benefits in meditation, build the same way like if you were building a business empire.

If you look at Bill Gates, I don’t know his story exactly, but maybe it took him like five years, say to make his first million. That was great as we work really hard. I was millionaire after working for five years. You fast forward 25, 30 years down the road and he’s making a bit 20, 30 million a day. That, I think is the same meditation. When you meditate in the beginning you get that little bit a benefit like the meditations that I get now. I once one day meditating is equal to like five years of meditating my first start of it.

It’s like, its feels in term of how powerful you feel, how relaxed you feel. When I say powerful, I mean powerful in terms of the energy and inspiration and vitality that you have to create in your world. The passion that you have and also the  calmness and the connectedness, it just builds and it’s available to everyone and its free. You just hop into it. To me, it’s like the greatest gift you can give yourself.

Melissa: Yeah and that leads me to your latest book. You have three books your original book the ‘Gabriel Method’. You have a cookbook out too. We’ll put list on the show notes to all of the book so people can see. I think they’re all avail one, on Kindle as well?

John: I don’t know I think so. We have also a book for kids, “A fit kids book “it’s like that healthy. The latest book that was just wrote on visualization for weight lost. It’s got visualization in there. It talks about how visualization rewires your brain chemistry and how it gets your mind and body to work together. It teaches you how to visualize if there’s a 16 week of visualization for weight lost program. You just listen to a different visualization. You practice a different visualization each week. Focus on different things like healing your digestion, reducing stress, working on emotional issues, getting a better sleep, living the life your dreams, all of these different things.

Like I said, the reason why we wrote this book is because we found consistently – We’ve got people that have lost a hundred, 200 pounds. They’ve kept it off for years. They’re like yoyo. Our people usually, it takes time to lose weight this way in our experience but our people like yoyo because they’ve worked through the issues.

They lost weight because their body is like, “I don’t need this weight anymore.” They lose their weight because they’ve fought their body and their body rebounded back.

The ones that we interview, they all say, we’ll all start the visualization like a mantra. I’ve heard it for so many times and I said right, we need to put this right up front and center and let’s teach people how to visualize and get their mind on board and then everything happens on its own.

Melissa: Now one of the – I think one of the most important thing in that book is to sort of overcoming your beliefs or your belief system that you currently have to kind of change things up and take a different view and you have tons of people I’ve seen on your website and on your videos and stuff that have been through program very successfully as you say without gaining weight back sort of the opposite of the biggest loser in every way.

John: We call this, the biggest winner.

Melissa: Exactly. Talk about negative thoughts.

John: Yeah, it really bothered me because one time I saw myself on the news when I was living in Western Australia as they have to interview these three people and so I was part of a different… They clipped it together from different shows I was on and they said you know  Australia, Western Australia is biggest losers and I thought, you know that is a really condescending thing to say because we all work really hard to do what we did and it just bothers me but anyway it was my little rant there.

Melissa: I think that sort of sums up a negative, connotation for negative program which focuses on negative things which results sometimes on disastrous results in the papers a few weeks ago. I guess late last year there are some nasty things that came out of the form of contestants but we digress.

So you work with people to in this book and with your direct program that you have to work on sort of changing that through meditation.

John: Here is the thing like we said before visualization you create neural pathways all right. When you have a negative thought it is every time you think something it creates a pathway through a neuro pathway through your brains. So brain cells connect through this neural pathways and every time you have a thought it gets reinforced the same way as you are walking on a path.

Every time you walk on a path in the woods it gets reinforced so every time you have a thought it gets reinforced. So we have these repetitive negative thoughts that get reinforced over and over and over. They are very hard to change, but when you are in a meditative state in what we called “smart mode” and SMART is an acronym S-M-A-R-T. For super, super mental alert re-education training mode.

So when you are in that mode, you can form… your brain sort of becomes very classily perform neural networks very quickly so we say it’s like taking a bulldozer to create a pathway in the woods as oppose to just walking.

So when you are in a meditative state and you visualize what you want or you visualize a behavior or a belief that you want to change. You are creating a neuro-pathway with otherwise it will take you years of daily affirmation to recreate or force yourself to think.

So when you are in that state so we have what I like to do is imagine every cell of your body saying something. We have seventy trillion cells but let’s say you want to let go of the idea that it’s hard to lose weight or genetically fat or any of these things. You imagine every cell of your body saying I effortlessly go on both ways weight loss is easy every cell is saying this. And then you imagine the weight falling off to your body.

You are installing a belief very, very quickly and it’s important to have those beliefs because one of the things because when you try to lose weight the way we do the old paradigm to white knuckling it and you forced and calories and calories out. You start to develop this belief that you can’t lose weight, which is natural enough, but the problem is you are going about it the wrong way and to me it’s a little bit like trying to walk up a sliding glass door that is closed so when you look at sliding glass door you don’t and if you don’t know it’s glass it looks like you should be able to walk through it. And every time you do, you are going to bang your head so you get to the point where you form the opinion that it is impossible to walk through the door but it’s only because you don’t know there is glass. If you open the glass you can walk through effortlessly. It’s the exact same when you address the real issues. So if you got a leaky gut for example, which is causing irritable. That is causing inflammation, which is causing insulin resistance; your body is going to get transformed into a fat storage machine. I lived through this.

Melissa: Me too.

John:     You heal that and your body is not a fat storage machine and the easiest thing in the world once you heal it. Healing isn’t always the easiest thing, but once you heal losing weight is the easiest thing. So it’s like walking through a glass, once it’s open it comes very easy. But if you have the belief that is hard, it could get in your way. So we use visualization to let go of that belief, so that when you get to that point where your body wants to let go of the weight mentally you are ready to let go of it.

Melissa: Great, now what’s your plan as far as exercise goes for people that are working on your Gabriel method.

John: So okay, so what my whole approach, when we started was also when I was school at Penn and I studied anthropology and human evolution and so I sort of look at it from an anthropological standpoint. I said what was the point of fat? Why do we need fat? And if you look from a survival standpoint thousands of years ago, we needed fat to survive through a long harsh winter for example when there wasn’t enough to eat.

Now, the way our bodies are wired. Our bodies are wired to adapt to stresses in such a way as to make the stress less stressful. That is the general adaptation syndrome. Our bodies adapt to stress in such a way as to make the stress less stressful.

So if you are in a famine ten thousand years ago, that the stress could be you could starve to death so your body’s going to adapt by basically changing your body biochemistry so you store fat very quickly and you’re very hungry, etc.

Now, in today’s world we don’t have famines but what it turns out is that a lot of chronic stresses. So now today we don’t have the stress of famine, but it turns out, is that a lot of the chronic low grade on going stresses that we have cause the exact same chemistry as a famine. So it elevates your pro-inflammatory, so if you are in a famine you have your cortisol levels would get elevated, your pro-inflammatory side would get elevated. It turns out there is more to the fact that stress causes us to gain weight than just biochemistry. There is a survival component that is that some stresses if they mimic the same chemical signatures of famine would get your body to want to hold on to weight.

Now if your body is being tricked into activating this famine response in a world of all you can eat excess empty calorie food, it’s a recipe for disaster and that is what causing us to gain weight.

But the flipside of that is that there are also stresses that will make your body want to be thin so for survival reasons once again. So if once again you look at we are living outdoors ten thousand years ago. Let’s take a different environment not a famine anymore, so you are living in a tropical paradise. It’s warm all the time so you don’t need weight. So here is no stress there. You don’t need weight to hold on to, to keep you warm and there is all the food you could eat. Delicious real live tropical fruits and salads and animal proteins, real foods you can eat all you want.

So now there is no longer that chronic low gauge of famine and so your body is not going to have its fat programs on and it will be easy to lose weight but let’s take it a step further. Let’s imagine that there’s tigers there that every once in a while they come into the jungle, they come into the village, they chase you and you got thirty seconds to live and if you are not lightning fast then you are dead. That is a different type of stress, okay.

That’s what I call the get thin or get eaten stress which activates what I call the get thin or get eaten adaptation. That is a stress that will tell your body that is you are not thin, you are dead and that stress actually chemically does the exact opposite. It makes your brain more sensitive to leptin, it reverses insulin resistance and all of these and it becomes effortless to lose weight.

So with the way we used exercise is as it’s tool for getting your body that you want to be thin rather than just to burn calories. So most people will sit there and you know spin for an hour or seven days a week and they are going to burn three hundred calories a day or whatever. They are going to get burned out. They are going to get exhausted. It’s going to be an inflammatory stress that eventually is going to cause you to gain weight because you are going to over train. But what we do is two or three times a week, we do some kind of warm up and then just for ten seconds a couple of times you move as fast as humanly possible and you imagine because your mind know there is a real imagine experience.

You imagine either you are being chased or that you are chasing something or you just imagine your ideal weight. Any one of those will trigger your body to think that the stress, the reason why you are moving so fast is for survival reasons and it’s in your best interest to be thin.

So by removing the stress that make your body want to be fat for survival reasons and by activating these periodic stresses to make your body want to be thin. What you do is you shift your set point and your body say, “Wow, we need to do for survival reasons is to be as thin as possible.” And the thing about exercise is that way you don’t burn a lot of calories but you don’t have to burn calories you just have to get your body to want to be thin because then your body does the accounting because then you are not hungry as hungry.

You have a little bit of food and you are fine. You are not as 11 o’clock at night and you don’t need a donut. You know it’s like all these things change and then because your body wants to be thin so you… that’s how we use it specifically as a tool to getting your body to want to be thin rather than to just burn calories.

Melissa: Yeah it sounds good so much to a program I used for the last year. I used and the eccentric exercise program to actually help me.

John: Melissa you might want to repeat that you are breaking up. I don’t know if I was breaking up when I was talking to you.

Melissa: I heard you but that sounds like a good plan. I’m pretty much using a similar one and over the last year I used the like an eccentric exercise program to rehabilitate my shoulder and that is very limited weight work and then some interval training and I think the whole thing took me like thirty minutes once a week and then just walking which I like to do every day anyway. But it was amazing.

People said you are not going to get results from this. This is stupid but you know you need to be on the elliptical for forty five minutes. I’m like yeah that is why you guys all look the same after five years.

But the results were pretty impressive because I regained a great amount of you know pain free movement from I have osteoarthritis in my shoulder from an old injury and pretty much dense straight out of that and was able to play golf and do whatever without any pain. So I’m a big fan of that but you guys do just a few seconds like ten seconds did you say a couple of times?

John: There is a difference between tens and moving as fast you can for ten seconds and moving as fast as you can for a minute in terms of the intensity.

So while there has been a lot of studies like there is the Tabatha Protocol which has you do twenty seconds on and twenty seconds off, but first thing is I don’t care how long you rest in between it’s good to do that sprint thing two to three times during our like a five minute warm-up which is a ten minute movement type of thing. I don’t care how much you rest in between because in between the sprints I don’t care how much you rest between exercise sessions. I want you fresh because moving fresh and moving for ten seconds as fast as you can is a different level of intensity to the body than sprinting for a minute, resting for a minute, sprinting for a minute, resting for a minute. It’s a totally different type of intensity and more accurately mimics the type of intensity that you would experience if you are being chased by a tiger.

So certainly you wouldn’t if you are being chased by a tiger you wouldn’t do a 40 minute power walk, right? And you wouldn’t do one minute on and one minute off of sprint, right?

Now, you are looking at this when people are looking at it that way they are looking at you know the heart rate desire, the fat burning. I don’t care how much fat you burn during an exercise and how much calorie you burn during an exercise, I care about the hormonal benefits of the exercise and if you do it right rest of the time your body is going to be burning fat and changing its metabolism and doing all the hormonal things that help you speeding up your thyroid, reversing all the insulin resistance, all of these things that needs to do so that you are not as hungry and as efficient as burning fat the rest of the time. That is I’m using a tool to change the rest of you not for that what happens in that moment.

Melissa: Got it, all right. Now here is the question I’m sure a lot of people want to know which is on a typical day, what do you eat?

John: Whatever I want. I eat real foods basically but I eat like the days I might not be hungry till 2 o’clock and I don’t eat that much and there are days that from the moment I get up I’m eating non-stop. And I mean that but how many calories I eat, I don’t know how much food I eat, I eat a lot of healthy foods. So everything I eat is non-man made that is what my body craves. So I have a lot of huge salads with animal proteins. I have a lot of omega 3 so I have cheese. Cheese is either in my salad dressing. I have a lot of fermented food that is big on digestion and so sauerkrauts, kimchis, keifers, tenpigs, miso, tamary and apple cider vinegar.

I just have a lot of fermented foods, a lot of green juices. I don’t put any carrots or apples or beets or sugar fruits in my juices. I will eat a lot of fruits but I won’t juice them because when you juice a fruit then it’s going to put the sugar into your system to quickly to confuse your body and you are going to have a hormonal stress.

So my juices are all green, celery, cucumber, lemon, ginger… Lemon I don’t consider like a fruit from sugar perspective. So basil, mint, parsley, cilantro, put all of these things in my juice. And I’m always looking for creative things, for example, this morning, as we speak this morning I just… I just invented what I consider the world’s tastiest and healthiest pizza crust. And I couldn’t be happier.

I’m so excited about like stuff like that really, really excites me. When you cannot know the difference between healthy and unhealthy, but one from a hormonal perspective is going to help you lose weight and nourish your body and turn off all those stress and inflammation problems other ones that is going to cause you hormonal nightmare. You can’t tell the difference that is exciting. So I made that pizza crust out of cauliflower, onions, celian husk, egg yolks, and a little bit of Himalayan salt and that is it. Oh, and ghee which is clarified butter and it came out crispy and had the exact same texture and more delicious than any crust and I’m a pizza connoisseur.

Any crust I have ever tasted in my life. So I’m always looking for ways of giving what we call super nutritious, super delicious where you can take something that taste even better, but is a million times healthier so that is sort of a little bit of passion of mine. I spend a lot of time doing that type of stuff.

Melissa: Sounds good, all right. Well, we are almost at the end of the time here John. But I want to mention about your book “Gabriel Method” and your new book that is “Visualization for weight loss” and also the cookbook and then the children’s book. You have also what is called?

John: “Food Kids Revolution”.

Melissa: Okay, so we will put links to the show notes for all those books.

John: Sure and you could just and the people will know more about what I do. You just go to the gabrielmethod.com and there are hundreds of pages for your information there and you can learn about what we are doing and ask us questions.

Melissa: Right, we are also trying to get link that works in the show notes for  a free chapter from your new book so people could get that and you just test the visualization book.

John: Yeah, we just put that up. So just add that up so we are testing that now so the link should be working very well in the next day or so.

Melissa: Great, thanks so much for coming on John.

John: My pleasure. Thank you also.


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