Dr. Joel Fuhrman, M.D. Workout and Diet
Dr. Joel Fuhman is internationally recognized expert on nutrition and natural healing. His speciality is disease prevention and reversal through better nutrition. He coined the term ‘Nutritarian’ to describe nutrient-dense eating that is meant to extend lifespan, slow aging, and prevent cancer. He has shown that it is possible to achieve lasting weight loss as well as reverse heart disease, diabetes and other serious illnesses through nutrition. He has authored 6 New York Times best-sellers. Dr. Fuhrman Wellness Center operates in New Jersey and he also has a Eat To Live weight loss retreat center in San Diego. He is a former world-class figure skater who has advised professional and Olympic athletes on preventing injury and optimizing performance.
Dr. Joel Fuhrman’s Diet
Dr. Fuhrman’s Eat To Live diet is a vegan diet that promises you will lose 20 lbs. in 6 weeks without feeling hungry and eating as much as you want of the approved foods. It also promises to improve cholesterol and blood sugar levels. You cut way down on carbs, sugar and oil, and quit all animal products including dairy for at least the 6 weeks, and eat more vegetables, fruits, legumes such as beans, and whole grains. You can eat unlimited raw vegetables, and many steamed and/or cooked, but oils are out and things like avocados and nuts are limited. After the initial 6-weeks, you can have fat-free dairy, meat, fish, olive oil and refined carbs in very small quantities. In his Eat for Health book, he offers a plan for making the transition more gradually.
- Low Protien 20% 20%
- Low Fat 20% 20%
- High Carb 80% 80%
The Problem With SAD
The Standard American Diet (SAD) is that it is calorie-dense but nutrient-poor. This causes you to feel hungry, and eat even more low-nutrient foods. Fuhrman has studied the effect of switching to a nutrient-dense diet and seen significant improvement in the physical and emotional symptoms of hunger.
The Key to Weight Loss
Fuhrman’s formula is H=N/C and it stands for ‘health equals nutrients divided by calories.’ It means that your health is predicted by your nutrient intake divided by the number of calories you eat. In plain English, the key to permanent weight loss is to eat nutrient-dense foods that are low in calories.
Keep It Simple
Fuhrman thinks his diet is simple: Eat whole foods and avoid processed ones, and eat more vegetables and fruit. Eat lots of fiber to help feel full and improve cholesterol levels.
Start With A Salad
Fuhrman suggests everyone start lunch and dinner with a salad, and to eat at least 4 fresh fruits daily. Eat less animal protein. Consume 1 cup of beans and legumes to get plenty of digestion-promoting resistant starch and consume ground flaxseed for anti-inflammatory omega-3s. Also eat mushrooms because they have tons of nutrients.
What to Eat
Beans & Legumes
Limited Starchy Vegetables
1 oz. Daily Raw Nuts/Seeds
2 oz. Avocado Daily
2 tbsp of Dried Fruit
1 tbsp Ground Flaxseed
What to Avoid
Alcohol (1 drink max per day if you must)
Fuhrman on Processed Foods
‘The most important thing to remember about food labels is that you should avoid food that have labels.’
Fuhrman on Processed Carbs
‘Micronutrient-poor foods, like pasta, sugar, and soda, don’t just give you empty calories and make you fat; they also do damage to the body and cause disease.’
Fuhrman on the Modern Diet & Hunger
‘Our dietary habits…are so stressful to the detoxification system in our liver and kidneys that we start to get withdrawal…symptoms the minute we aren’t busy processing such food. Real hunger is not that uncomfortable.’
Fuhrman on Junk Food
‘We have these weapons of mass destruction on every street corner and they’re called donuts[…]’
Dr. Joel Fuhrman’s Workout Routine
Exercise: Not Just For Burning Calories
Research confirms that exercise benefits all of your body’s systems.
Reduced Risk of Serious Illnesses
Regular exercise lowers your risk of heart disease and diabetes by 30-50%. It also reduces your risk of a heart attack and lowers blood pressure.
Strong muscles offer protection against osteoporosis.
Improved Brain Function
Fuhrman says always choose natural remedies over drugs. Exercise is a natural anti-depressant, much more effective and safer than prescription medications. Activities such as walking also increase alertness and offer other cognitive benefits.
Exercise helps to boost antioxidant defenses, reducing the risk of cancer and other diseases.
A Dr. Fuhrman Just Do It Exercise Routine
While vigorous exercise has been shown to offer greater health benefits, Dr. Fuhrman doesn’t care what kind of exercise you do, he just wants you to get out and do it. High-intensity interval training (HIIT) can a good option for those who are short on time. But whether short or long, regular exercise decreases the chance of mortality.
Fuhrman on Health
‘You cannot buy your health; you must earn it through healthy living.’
Fuhrman on Healing
‘Health is not luck. We have an innate ability to maintain good health if we establish the optimal environment for healing.’
Fuhrman on the Fountain of Youth
‘Nutritional excellence is the only real fountain of youth.’
Dr. Joel Fuhrman’s Supplements
Dr. Fuhrman’s Lifestyle
A healthy diet and regular exercise will help you get a better night’s sleep.
Good Health Is Normal
Dr. Fuhrman says the miraculous human body is self-healing, and that disease doesn’t stand much of a chance against a strong immune system, but that the mechanisms are complicated and delicate and using the wrong fuel (junk food) will gum up the works.
The Road to Health
After suffering a serious injury which ended his career as a competitive figure skater, Fuhrman says alternative medicine helped speed his recovery and led him to become a medical doctor.
The Fountain of Youth = Nutritional Excellence
Dr. Fuhrman believes that good health begins and ends with a nutrient-rich diet.
Fuhrman on Disease Prevention
‘A significant number of research studies have documented that heart disease is easily and almost completely preventable through a diet rich in plant produce and lower in processed foods and animal products.’
Fuhrman on Self-healing
‘The human body is a miraculous self-healing machine, but those self-repair systems require a nutrient-dense diet.’
Fuhrman on the Need for Antibiotics
‘Healthy people eating healthy food should never need to take an antibiotic.’
Fuhrman on Typical Diets
‘Dieting by portion control doesn’t work because one is constantly fighting addictive drives.’
Fuhrman on Fasting
‘Fasting and natural diet, though essentially unknown as a therapy, should be the first treatment when someone discovers that he or she has a medical problem.’