Table Of ContentTHE Natural Health Blockbuster Bestseller! Over 100,000 Copies Sold!
D R . M E R C O L A ’ S
TOTAL HEALTH
P R O G R A M
The Proven Plan to Prevent Disease andPremature Aging,
Optimize Weight and Live Longer!
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Over150Healthy & D eli ci o u s
by New York Times Bestselling Author Dr. Joseph Mercola
with Brian Vaszily, Dr. Kendra Pearsall and Nancy Lee Bentley
Critical Praise for the Bestselling
Dr. Mercola’s Total Health Program
“Dr. Joseph Mercola is widely considered to be the world’s top natural health physician practicing
today, and his dietary program—presented in its entirety in Dr. Mercola’s Total Health Program—
has deservedly become the leading plan among those truly committed to losing weight perma-
nently, preventing disease, looking and feel younger, and living longer. If you seek another fad diet,
look elsewhere. If you seek a proven and permanent solution, do yourself a big favor and read Dr.
Mercola’s Total Health book as soon as possible.”
– John Gray, Ph.D., author of the blockbuster bestselling Men Are From Mars, Women are
From Venusseries of books
“Dr. Joseph Mercola is at the forefront of a health revolution that will change the face of our
nation… This book, his most important written work yet, uses the wisdom gleaned from thou-
sands of studies; more importantly, however, is that his program has actually succeeded in helping
thousands of patients overcome seemingly “incurable” ailments… Dr. Mercola’s Total Health
Programis not a book to read once and put on your shelf to collect dust; instead, certainly for the
recipes but also for the health and dietary insight in Part One and throughout, you’ll find yourself
referring back to it often as your trusted guide on the road to optimal health.”
– Jordan S. Rubin, N.M.D., Ph.D., Founder & Chairman of Garden of Life, author of the
bestseller, The Maker’s Diet
“Dr. Mercola is one of very few physicians who combine a very-long-term view of diet and human
health with individualized diet recommendations. He’s one of even fewer who help his patients
improve their health and prevent disease by combining diet principles with attention to emotions
and body energies. If you haven’t read anything by Dr. Mercola before, you’ll get excellent advice
in Dr. Mercola’s Total Health Program… You’ll learn much, much more about getting well and
staying well!”
– Dr. Jonathan V. Wright, M.D., Medical Director of the Tahoma Clinic, Renton, Washington,
author of Natural Hormone Replacement forWomen Over 45
Reader’s Praise for the Bestselling
Dr. Mercola’s Total Health Program
“I have been amazed that, as a 59 year-old “educated” male, I was so ignorant of many of the things
promoted in the commercial media that are actually causes of health problems! I recently purchased
Dr. Mercola’s Total Health Programand to say it has changed my life would be an understatement.
My wife says I look terrific, and I KNOW I feel better, have more energy than I had 10 years ago
and my weight is now under control! Thanks, Dr. Mercola, you have made a difference in my life!”
– Rick McLellan, Land O Lakes, FL
“Just because you’re thin doesn’t mean you are healthy!! I have always been small in stature and
size but health problems don’t take this into consideration before entering your body. One year
ago I was diagnosed stage three melanoma cancer. I didn’t eat correctly nor did I take good care
of my emotions. I have come through the cancer and to date have none remaining in my body. I
owe a great deal of gratitude to Dr. Mercola for sharing so much of his knowledge, educating me
on how to eat properly and how to take care of my emotions. I can tell such a difference in myself
and so can people around me. I have read Dr. Mercola’s Total Health Programand I never miss
a newsletter. With these tools I feel like my life will be so much more healthy and rewarding. Thank
you Dr. Mercola for sharing your wisdom so freely with people just like me who want to live a long
prosperous life.”
– Jewelie Weaver, Lancaster, CA
“Dr. Mercola’s Total Health Programhas dramatically changed my life. Before putting into prac-
tice these basic beginning principles, I was overweight, borderline diabetic and miserable with
myself as well as having no energy. I began focusing on changing my behaviors as well as what I put
into my body. In a short amount of time, I have lost 20 pounds and have gained amazing energy.
I can finally play with my children longer and are continuing to see benefits that I didn’t know were
possible. I have always had trouble with sinus infections and colds and those have dramatically
decreased in severity and frequency. I look forward to continued health improvements and weight
stabilization as I continue implementing these life-changing steps. I recommend everyone find their
true metabolic type and see what it can do for you.”
– M. Roeder, Rambleridge, NE
“Mercola.com has been my number one resource for authentic integrative health advice. As a
retired nurse and graduate of Capital University of Integrative Medicine my family and friends have
counted on me to help them with nonpharmaceutical health matters. I have Dr. Mercola’s Total
Health Program which I have read and use religiously to help numerous people. Recently, on a
visit to Kenya, I logged onto Mercola.com for information, and introduced another area of the
world to the best e-newsletter ever written. Thanks Dr. Mercola. We need you.”
– Jean Johnson, Dale City, VA
“I found out about Dr. Mercola’s Total Health Programthrough my family doctor. He has a copy
in his waiting room and follows Dr. Mercola’s dietary guidelines. Since starting on the Total
Health Program, my husband lost 25 lbs. in 4 months, and his cholesterol went down 80 points!
I lost the weight I had gained during pregnancy a year earlier, plus another 10 lbs. This plan has
also helped me tremendously with controlling the hypoglycemic blood sugar swings that I had
when I was feasting on a white flour, high sugar diet all the time. The Mercola.com website has
an amazing amount of information on getting and staying well using your body’s own healing
powers and proper nutrition.”
– Lynette White, Ahwahnee, CA
“After purchasing Dr. Mercola’s Total Health Program, I have dropped 40 pounds and am not
constantly hungry as I was when I was eating grains and sugars. I own and operate a bakery, so it
was very hard on me to have all the fresh baked goodies and not eat them. It is now much easier to
pass on the goodies... they just taste too sweet! Thank you.”
– Judy Beeman, Port Arkansas, TX
“Since ordering Dr. Mercola’s Total Health Program I have started an exercise program and am
careful about what I eat. I have particularly noticed a difference in my cravings for sugar. When I
don’t eat sugar, I don’t crave sugar. I have lost a total of 12 pounds so far. It’s amazing to discover
the truth about nutrition and how to understand grocery labels. The information in this book is
priceless!! I come from a very unhealthy family and Dr. Mercola’s book has helped us tremen-
dously!! If everyone would follow Dr. Mercola’s advice on nutrition and exercise, our Nation
would be a much healthier and wealthier place. I can’t believe the difference in myself in such a
short period of time. I look forward to each day and the opportunity to exercise and come closer
to my goals of my new self.”
– Lori Watson, Holdrege, NE
“Dr. Mercola’s Total Health Program has changed my life. I have begun by incorporating two
or three changes at a time. I thought I’d have to spend the rest of my life feeling deprived. NOT!
About once every other week I read through it again, and learn something totally new, and begin
to slowly include it in my lifestyle. I’ve been a health nut for over 20 years, and I thought I knew it
all. Dr. Mercola has pleasantly educated me even more. Dr. Mercola, thank you from my heart.”
– Vicki Worthington, San Antonio, TX
“I subscribed to Dr. Mercola’s newsletter and was immediately hooked. I then purchased Dr.
Mercola’s Total Health Program. I was never what you would call fat but at the age of 49 had an
extra 20 pounds that I wanted to get rid of. I did not go on a diet. I changed my thinking about
food completely based on the aforementioned reading and not only lost the twenty pounds but
have better skin tone, the energy of a 17 year old. I now sleep through the night and have rid my
self of menopausal symptoms. My three grown daughters have started to take me seriously now
when I talk to them about nutrition. I have independently verified a great deal of the information
on Dr. Mercola’s site and found him to be forthcoming, succinct, honest and resourceful. My
thanks for the ongoing education.”
– Harmony Boyer, Seattle, WA
D R . M E R C O L A ’ S
TOTAL HEALTH PROGRAM
The Proven Plan to Prevent Disease and Premature Aging,
Optimize Weight and Live Longer!
by Dr. Joseph Mercola
with Brian Vaszily, Dr. Kendra Pearsall and Nancy Lee Bentley
Mercola.com
1443 West Schaumburg Road
Schaumburg, IL 60194
Dr. Mercola’s Total Health Program:
The Proven Plan to Prevent Disease and Premature Aging,
Optimize Weight and Live Longer!
By Dr. Joseph Mercola, Brian Vaszily, Dr. Kendra Pearsall, and Nancy Lee Bentley
Publisher: Mercola.com
1443 West Schaumburg Road
Schaumburg, IL 60194
Copyright © 2003–2006, Dr. Joseph Mercola. All rights reserved.
Printed in the United States of America.
No part of this book may be used or reproduced in any manner whatsoever without
written permission except in the case of brief quotations embodied in articles and
reviews and cited appropriately. For information contact [email protected]
or the address above.
Publisher’s Note: This book is intended as a reference volume only, not as a medical
manual. The ideas, procedures, and suggestions contained herein are not intended as a
substitute for consulting with your personal medical practitioner. Neither the publisher
nor the authors shall be liable or responsible for any loss or damage allegedly arising
from any information or suggestion in this book. Further, if you suspect that you have
a medical problem, we urge you to seek professional medical help.
ISBN 0-9705574-6-9
Design by Wendi S Rogers– www.sanguinedesign.com
First Edition, Ninth Printing, March 2006.
This book may be bulk ordered at special rates.
Contact [email protected] or write to
Mercola.com, 1443 West Schaumburg Road, Schaumburg, IL 60194.
About the Authors
Dr. Joseph Mercolais the director of The Optimal Wellness Center in Chicago, one of the nation’s
leading natural health clinics, and the founder of Mercola.com, the world’s most visited natural
health website. He is also the author of the New York Times 2003 bestseller, The No-Grain Diet.
As an Osteopathic Doctor, Dr. Mercola first trained in conventional medicine and later received
extensive training in natural medicine. He has been in practice over two decades. Prior to The
Optimal Wellness Center, he was Chairman of the Department of Family Practice at St. Alexius
Hospital in Illinois for five years. He has been interviewed and profiled extensively for his health and
dietary expertise, including ABC’s World News Tonight, CNN, CBS, ABC, NBC, and Fox TV
shows across the nation.
Brian Vaszily is the consulting general manager and marketing/editorial director of Mercola.com
and the Mercola.com e-newsletter. He is also a columnist and the author of many articles, essays and
other works published in magazines, Web sites, newspapers and more nationwide, and the author of
the critically-acclaimed novella about September 11, 2001, Beyond Stone and Steel.
Dr. Kendra Pearsallis a Naturopathic Doctor at the Optimal Wellness Center who specializes in
bariatric medicine and endocrinology (weight loss and hormones). Dr. Pearsall graduated in 2001
from Southwest College of Naturopathic Medicine, a four-year medical college in Tempe, AZ.
Dr. Pearsall’s greatest professional aspiration is to use her creativity to motivate the masses toward
higher levels of physical, mental and spiritual well-being, a goal that she hopes to achieve in her
next project of creating innovative weight loss and diabetes programs and educational seminars
for the public.
Nancy Lee Bentleyis a dynamic holistic health expert, chef, nutritional consultant, teacher, writer
and speaker. This Cornell-educated food, nutrition, and communications professional, whose
career spans over 25 years in the commercial and whole foods industry, foodservice, healthcare
and media, has been called a pioneer in the fields of organic and natural foods, sustainable food
systems and holistic health. Her work has appeared in national and regional publications, with
recognition from Earl Nightingale, the USDA and 2000 Notable American Women, among others.
