Introduction: (0:00 to 0:43)

Continued from last week’s podcast.

Main Culprits to Health and Weight Issues: (0:44 – 6:00)

* The “Four Whites:”

* Flour Based Products

* Negative Effects of Refined Flour

* WebMD: The Truth About White Foods

* Sugar

* It is unavoidable but do your best, opting for fine chocolates over candy if possible (Lindt, Ritter, etc.)

* Harvard Medical School: Eating too much added sugar increases the risk of dying with heart disease

* 11 Weird Things Sugar's Doing To Your Body

* Salt

* It is everywhere and in almost every type of processed food.

* Harvard: Health Risks and Disease Related to Salt and Sodium

* White Rice

* The least worst of the four but refining calls into question the nutritional value and long term health effects.

* White rice is not bad but it’s generally better to opt for whole grain rice which includes the outer shell, high in fiber.

* Is Rice Healthy For Me? Does White vs Brown Rice Matter?

* Bottom line – the less processed the food the better.

The Need for Processed Food Taxation (6:00 – 7:08)

* I break from most all conservatives on this matter.

* Obesity, diabetes, and depression as a national crisis, killing the spirit of our nation.

* Mapping the Obesity Crisis in America

* Obesity making it difficult to field an army

* Therefore, I agree with Michael Bloomberg on:

* Soda and Sugar taxes,

* Calories printed on the menu and better labeling.

My Diet and Exercise Regiment: (7:09 – 11:27)

Diet

* A lot of fish (salmon, trout, cod, etc.)

Skrei cod (fish)

* Potatoes and wild rice.

* Vegetables: Broccoli, Carrots, and Asparagus.

* Fruits: Apple, Oranges, and Apples daily.

* Meat:

* Only grass-fed steaks.

* Although I like bacon, it is processed and not all that good for you.

Core Exercises

* Toe Raises

* Squats

* Planks

* Pushups

* Chair Dips

* Flutter Kicks

* Neck Exercises

Nordic Track Ski Machine

This is by far the best exercise, burning up to 500 calories an hour.