Take a Hike

by | May 5, 2021 | Archives

Here’s a health tip about when to walk.

I like to get up early in the morning and get on with my health routine before life gets in the way.

Meditation, yoga and then I used to take a bike ride or a walk.

Surprisingly I have found myself busier (are we supposed to slow down after age 65?) so have changed my bike ride, walk, hike routine.


Walking at our farm

Note I’m walking barefoot.  You can see  over 50 links to research and studies on the benefits of walking barefoot at barefooters.org (1).

I also add in a bit of LLama Walk (2) when I am walking.  This adds extra strength to the legs which grows in importance as we age.

llama walk

LLama Walk

But today let’s focus on When to walk, Not how.

My temptation, when busy, is to eat breakfast and lunch, then sit down and write.

There is a better way.  Walk after a meal.

John Douillard wrote at his Lifespa.com website  “Why You NEED to Move After Meals” (3).

John wrote: The Ayurvedic practice of taking a walk after each meal is called shatapavali. Shata means “100” and pavali means “steps.” Literally, the practice suggests taking at least 100 steps after each meal.
In fact, studies have found that moving after a meal can deliver a host of health benefits to your belly and brain.

I have altered my routine and jump into work (writing) after meditation and yoga in the morning and do my walking or biking after breakfast and lunch.

You can see more on the benefits of this health tactic at John’s website (3) linked below.


3 Minute Weight Loss Secret

Here is an idea that show how to lose weight and improve health in three minutes a day.

This tip can improve your life in many ways.   Our goal is to share ideas with you that reveal simple, good value ideas that help you gain independence and control over your life.   The rising cost of health care, especially in the US, is one of the greatest chains that most people bear, so this easy, tip on how to be smarter, more focused, less stressed and in better natural health in just a couple of minutes a day is an extreme good value, since its free.

Believe it or not in just minutes a day, with no cost, no pain and no contra indications, you can take a step towards losing weight, increasing intelligence and more relaxed.

Oddly enough I stumbled on this natural health secret in the process of eliminating back pain.  That’s the way life happens.  Sometimes the most profound benefits come in the most accidental ways.

You’ll find weight control more comfortable, think more clearly and have less anxiety at the least.  I am only just beginning to appreciate all the benefits I am receiving from this accidental discovery.  I am using it everyday and am delighted with the benefits so I want to share it with you.

Weight & Energy Control Tip

Let me begin by saying that for my entire life, I have been trimness challenged.

Here I am age 12 or so with a cousin at Christmas.  I’m on the right, already overweight and probably headed for a second helping of cake and ice cream.

gary scott

By age 21 I weighed 220 pounds and had a 36 inch waist.

gary scott

Then I moved to Hong Kong and learned some very interesting lessons about natural health that helped me bring my weight back into a better range.  Yet the battle of the bulge has always raged.  I have used, at one time or the other, just about every kind of diet around and the process has been all up and down.   I will exercise incredible discipline and that works for awhile.  Then some hungry part of my brain takes over and literally makes me eat and eat and eat… sweets.

For my entire life, the process has been up and down, up and down.  A Hong Kong incident in the early 19702 shows how hard it has been to overcome my craving for sweets.  A group came together at a friend’s house for a Thanksgiving meal.  I was on a high protein, low fat, no carb diet.   This diet was working and I was losing weight.  The weight was shedding, the inches shrinking.  I was good at that meal and just ate turkey.  My brain however devoured the dressing and the cranberries and the sweet potatoes and the gravy and the pumpkin pie.  I did not yield even when Quality Street chocolates were passed round after desert.  Quality Streets are a British candy that revolutionized the confectionery world in the early 1930s when only the wealthy could afford boxed chocolates.  These chocolates were affordable for working families because each chocolate was wrapped in colored paper instead of having each piece separated in the box.

Quality Streets are addictive… to me.   The names and descriptions explain how proud I was for abstaining when Quality Street was passed round after that meal.  Vanilla Fudge, Caramel Swirl, Coconut Éclair, Orange Cream, Strawberry Delight.  OOOh My!

I was staying the night and went to bed, smug, having beaten the temptation of all those carbs.  Shame on me, that smugness.  Next morning I awoke to find the empty Quality Box Tin and all the empty wrappers laying on my chest.  You have heard of sleep walkers.  Right?  I had become a sleep chocolate gobbler!  How can you beat that?

This is why I want to send you a free report on how to use a three minute weight control secret.  Here is an excerpt from that report.

Let me sum up the weight control problem I face in one word.   If you ever battle the bulge, this is most likely your problem as well, so please  read on.  The problem is “Glucose”… or lack thereof.

Glucose is the common sugar used in the body.  Glucose is the main nutrient used in the body in energy production.  The brain is an especially heavy burner of glucose.  In fact the brain, which accounts for 2 percent of our body weight, uses about 20 percent of our daily calories.   The brain does not store glucose so requires a constant supply.  If the amount of glucose supplied by the blood falls, the brain is one of the first organs affected.  When brain cells receive insufficient glucose, they quickly start to die.

The brain will do whatever it must to get its dose of glucose.  You probably have heard of  hypoglycemia which is caused when there’s a drop in blood sugar in the blood.  These symptoms include headache, extreme hunger, blurry or double vision, fatigue, and weakness. At its most severe, insufficient glucose flow to the brain can cause confusion, seizures, and loss of consciousness (coma), even death.

Weight control is often caused by a blood sugar roller coaster created by two facts. 

Fact #1 is you cannot have too little blood sugar.

Fact #2 is that cannot have too much blood sugar.

These facts can create a blood sugar roller coaster.  The roller coaster begins when you eat too much of something with too high of a sugar content (this can be sucrose or fructose).  Your pancreas starts to secrete insulin to reduce the blood sugar.  Insulin triggers cells throughout your body to pull the excess glucose out of your bloodstream and store it for later use (ie. turn the sugar into fat).  This reduces the available glucose and the brain says  “Hey guys and girls… eat… sweets… carbs… junk now!”  That little grey guy sitting on top of your shoulders is very demanding.  He throws will power right out the door the minute the glucose supply starts to run too low.

Everyone in the weight loss business goes after this hypoglycemia problem.  Yet there is one more step and this is where the secret I am about to share comes in.

Everyone knows about hypoglycemia but few people understand Neuroglycopenia.  Neuroglycopenia is a medical term that refers to a shortage of glucose (glycopenia) in the brain, usually due to hypoglycemia.  What few people fail to understand is that blood sugar is important but the brain does not get its glucose from blood.  In fact most of the brain does not get anything from blood.  The body has a mechanism called the Blood Brain Barrier that is specifically designed to keep blood and brain apart.  “Blood and brain, the twain shall never meet”.

The brain gets its glucose from cerebrospinal fluid (CSF).   The brain creates CSF, a clear fluid, from the blood.  CSF then circulates from the brain around the brain and down the spinal cord.  CSF carries glucose to the brain and to be technical the glycorrhachia, (the level of glucose in the CSF) is normally 50-80 milligrams of glucose per 100 milliliters of blood.

Low CSF glucose levels (Hypoglycorrhachia ) can be caused by central nervous system infections like bacterial meningitis, inflammatory conditions, some forms of  hemorrhage, hypoglycemia (low blood sugar), impaired glucose transport, increased CNS glycolytic activity (glycolysis is one of the most ancient known metabolic pathways) and metastatic carcinoma.

Your lifestyle can create Neuroglycopenia.  Modern lifestyles impair glucose transport.  Have you ever noticed that if you exercise after a meal, you are less hungry than if you are quiescent.  I have always wondered,  “If I am burning energy why am I not more hungry than if I am not burning energy?”

The answer is sitting still contributes to neuroglycopenia.  The CSF, and the glucose it contains, is partially moved around the brain and spinal cord by two pumping mechanisms at the top (cranium) and the bottom (sacrum) of the spinal column.  These pumps are activated by physical movement and deep diaphragm breathing.  The diaphragm muscle contracts on the sacrum when you breath in deeply and helps pump CSF up around the spinal cord into the brain.

When we sit around too much the CSF stagnates and not enough fresh CSF with the correct supply of glucose gets to the brain.

Regretfully the brain’s response is not “Hey get up and move around so you can pump the damn glucose up here.  Do you want me to die or something?”  Instead the brain keeps it simple and just says “EAT”.

Moving around and not sitting in one place too long is a really important part of weight control because this goes to the very core of the EAT response.

How I stumbled upon this really efficient exercise from a glucose pumping point of view. 

I was delighted when Merri’s and my longtime friend, Dr. Bill Koch, moved from the Bahamas to Mount Dora.  Bill has been a practicing chiropractor for 44 years.  He and his wife Kiana are on a mission to change people’s lives for the better by helping them reduce pain, improve their hormonal imbalances, and overcome metabolic, digestive and weight problems.  Bill helps me deal with back and neck problems I suffer from time to time, the result of a car accident in my youth.  This injury is exacerbated by the work related stress that comes from sitting in front of a computer too many hours a day.  Previously I enjoyed his help infrequently, catch as catch can, when our paths crossed in Ecuador or the Bahamas.  Now that we live near each other Bill is focusing on regularly helping me with my health.

After a recent treatment he taught me this simple exercise to help overcome my back and neck pain.

I breathe in as I move my shoulders back and take a deep breath.  Picture pinning something in the middle of your back with your shoulder blades.  Then breathe out and slowly move your head down, chin to chest and bring your shoulders forward.

Keeping my weight in check is a year round struggle for me.  The battle of the bulge is always raging.

Once I started doing this exercise, for my back, I noticed something different with my eating.  Previously, at 10:30 and 3:30 especially, I simply had to eat.  No matter what I told myself.  No matter what I thought or did, my brain simply took over.  My will power was out of control.

I do this slowly, gently with deep, slow breaths.  If I feel even a touch of pain I am doing it too forcefully.

Does the exercise seem too simple to you?   This is the simplest, easiest, most convenient exercise I have ever tried and this is why it is so profound.  Simple works.  Complex usually does not.  Utterly simple works extremely well.  This exercise helps move fresh, glucose rich CSF to the brain and stops the brain from panicking because it’s not getting enough glucose.

Now when I start to feel the hunger, I do this exercise.  “Breathe in as I move my shoulders back and take a deep breath. 


Breathe in.


Breathe out.

I picture pinning something in the middle of my back with my shoulder blades.  Then I breathe out as I move my head down, chin to chest and bring my shoulders forward.

The hunger remains but in a different way.

Now my thought is, “Just another hour and a half.  Yeah I can wait.”

Without the exercise the thought is “EAT!”   My clothes definitely fit better and not once has the grey matter taken over.  When Mr. Brain sends a signal for more glucose, I do this exercise a few times instead of heading for the fridge.

Will this help?  If maintaining a healthy weight is a task for you, please try this exercise.

The breathing and stretch is so simple, you might think, “No way would anything so easy solve a problem that is so hard”.  But it will.

Can I guarantee that this will work for you?  I cannot, but what do you have to lose other than just seconds, a few times a day.

Perform this exercise standing up or sitting down. DO NOT STRAIN.  Spend just seconds a day, with no cost, no pain and no contra indications.

There are also other huge natural health benefits.  You’ll feel greater peace of mind and calmness.  The blood sugar roller coaster is one of the four main roots of all types of disease.

Too much blood sugar causes the body to release numerous hormones including Epinephrine and cortisol.  These hormones are contributors of increased anxiety, nervousness and stress.  Epinephrine (also known as adrenaline) is released by your body when you are under threat.  This is known as the ‘fight/flight response’.  When adrenaline is released your experience the physiological symptoms of fear, faster heart rate, faster more shallow breathing, muscle tension.  There is long standing evidence linking depression and the hormone cortisol.  In other words high blood sugar can  increase anxiety.  Anxiety and depression can create an urge to eat comfort food which energizes the negative high blood sugar cycle.

Chronic blood sugar problems have been shown to be associated with numerous health disorders such as:  Anxiety and depression –
Metabolic Syndrome – Cardiovascular disease – Diabetes  – Impaired insulin action – Impaired glucose control – Increased body mass index – Elevated cortisol levels – Elevated blood pressure – Impaired cognitive function.

There is a link between blood sugar, memory and clear thought.

Increased numbers of people are estimated to be living with cognitive-related concerns and blood sugar problems are associated with cumlative memory and clear thinking loss.  One in eight adults 60 years or older self-reported concerns of increased confusion or memory loss over their previous years.

Recent research in Australia backs this up when researchers found that high-normal blood sugar levels are associated with increased risk of developing cognitive concerns later in life.  Those findings were supported by a study published in the New England Journal of Medicine, showed that fasting blood sugars just above 95mg/dL  (which are considered in a ‘normal’ range ) are associated with a significant risk in cognitive issues later in life.

In other words cognitive decline can stem from excess sugar in the blood.  The prevention is blood sugar regulation and improved nutrition and a healthier lifestyle can prevent and reverse excessive blood sugar levels.

This tip, a simple exercise that can be done on just three minutes a day, is a first step to improving nutrition and lifestyle because it gives you back control of when and what you eat.

I hope this one quick natural health secret is of great value to you.  We offer many more such secrets in our Natural Health Reports.

These reports share important, quick, easy, low cost ways to enjoy better natural health and escape the dangers of the modern disease management system.

As with all my reports and courses, satisfaction is guaranteed or your money back.  I want to be sure that the information in “The FAST Way to Better Health” works for you. The valuable knowledge you’ll gain in these reports works better when the nutrition, purification and exercise reports are combined so I have made this special offer.

Order all three Natural Health Reports worth $59.85 for $39.90 and save $19.95.

Order all three Natural Health Reports worth $59.85 for $39.90 and save $19.95.   Plus get the report “The Fast Way to Better Health” and our 60 day, full satisfaction or full, no questions asked, refund.

(1) www.barefooters.org/medical-research/

(2) garyascott.com/2017/12/06/53746.html

(3) lifespa.com/walk-after-meals/