Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Genetic Potential

787 Pages·2015·17.22 MB·English

by  Chris Hardy

“Strong Medicine by Chris Hardy, D.O. and Marty Gallagher is an
exhaustively researched, clearly written, and practically useful guide to
improving your health.
Improving health is fundamentally different than treating disease. This
book represents the future of healthcare in our country. It requires the
patient to assume responsibility, learn the basics, and then enhance their
health through diet, exercise, sleep, and mindfulness.
If you are looking for a quick fix, this is not the book for you. If you
understand that there is no quick fix, then read this book and trust what
you read. The information is accurate and relevant, simple to understand,
and actionable.”
—Patrick Roth, M.D., author of The End of Back Pain: Access Your
Hidden Core to Heal Your Body, Chairman of Neurosurgery at
Hackensack University Medical Center and the director of its
neurosurgical residency training program.
“In the last 40-50 years we have experienced a huge rise in the chronic
diseases affecting affluent societies across the world. We are generally
fatter and less healthy than we were in the past.
In this impressive new book Chris Hardy and Marty Gallagher take the
roles of doctor and fitness coach to provide us with in-depth understanding
about why this is happening and the steps we need to take to turn this
around. This includes a comprehensive review of the latest scientific
research—which is presented in an easy to understand format. The
solution is presented as an integrated ‘Battle Plan’ which includes a
detailed and well-explained training regime along with excellent nutritional
advice, which will combine to provide a transformation to a fitter,
stronger, and healthier body. Most importantly they show us the best way
to measure the progress we are making towards this goal.
I would consider this as the most comprehensive and readable book I
have seen on this large topic, and it provides a thorough discussion of
evidence to support the nutritional and exercise advice. Some of the
research is very new, and may be considered controversial. However, this
is all presented for the reader to evaluate. What we have been doing as a
society has not been working and this book—with its many exciting new
ideas—may provide the plan to reduce the problems created by these
chronic diseases.”
—Dr. Peter Gootjes, Public Health Medicine Specialist, New Zealand
“Strong Medicine is flat-out amazing. If you ever wanted to take your
training and your nutritional theory to an elite level—better than 99.9% of
certified personal trainers—this is the book for you. It’s all in here:
genetics, gut bacteria, cutting-edge stress biology, molecular
nutrition...even better, the ‘deep science’ is all explained so clearly (with
charts, key points, photos and diagrams) that it’s almost impossible not to
understand and absorb it all fully. An automatic classic in the field, which
will surely prove impossible to surpass. I bow down to the Doc and to
Marty!”
—Paul Wade, author, Convict Conditioning and Explosive Calisthenics
“Given the sad state of our society’s health and wellness literacy, Strong
Medicine is just what the doctor should order. Chris and Marty come
together to provide the reader with sound information addressing health
and wellness from all angles. Whether it’s the impact of genetics, the use of
biomarkers, proper physical training, the importance of sleep, and/or
nutritional information, Strong Medicine has it covered.
It is time that we restore and strengthen the fabric of our society by
arming its citizens with the understanding of ‘why, instead of allowing
them to meander around in ignorance from one fad to the next. Strong
Medicine should be on the bookshelf of anyone serious about their health
and wellness. Gratitude, Chris and Marty for such a fine reference.”
—Dr. Mike Davis, DPT
“Strong Medicine is a rare gem that is a must-have for anyone who
wants to take control of their health. Chris and Marty have organized an
extremely thorough yet easy to understand encyclopedia on how to
maximize your health, fitness and genetic potential.
In a day and age where we have never been more confused about how to
eat, when to eat, how to exercise and what is right vs wrong, as well as
more unfit than ever before, this is the new Bible for taking control of your
life.
Why do I say controlling your life? Because this book is about your
health, from the inside out. No fads, no gimmicks, no “diets” to follow,
just the truth about what you need to do to truly be healthy and fit.
Without your health, you have nothing to enjoy in life.
This book is an essential resource for any fitness enthusiast, health
practitioner or coach.”
—Zach Even-Esh, author, The Encyclopedia of Underground Strength
and Conditioning
“Strong Medicine is one of the most informative books recently
published in the area of human health and fitness. The book not only
explains bare-bone principles of human biology and wellness, it actually
translates this knowledge into a practical strategy—hence ‘The Strong
Medicine Lifestyle.’ Well written and backed by science, Strong Medicine
presents important yet controversial and perhaps arguable concepts in the
area of stress response, nutrition and mental/physical conditioning. Highly
recommended to anyone interested in ‘better survival in today’s world’.”
—Ori Hofmekler, author, The Warrior Diet
“Strong Medicine is a declaration of unconventional and asymmetrical
war against mortality. The authors’ weapon of choice is information,
relayed masterfully in the form of an easy-to-understand and richly
illustrated owner’s manual of sorts. This is an owner’s manual that is
chock full of insights for every level, from the seasoned physician to the
absolute layman who is new to fitness.
For the grizzled coach who doesn’t have medical training, Strong
Medicine lays out crucial performance concepts like ‘hormetic dose’ in
ways that are easy to understand regardless of your background. Dr.
Hardy continues with insights into diet, nutrition myths, biochemistry
demystified, intestinal fine-tuning, the chronic stress connection with
disease, and then passes the baton to Marty Gallagher, who unleashes a
plethora of exercise and training tips that are centered around five basic
exercise categories. With well-shot photographs and clear diagrams to
illustrate the important points of each posture, Gallagher lays out a
beautiful plan of attack to combat weakness and mechanical decay,
including easy-to-follow training programs.
This is a book I plan to read & re-read a number of times as both a
licensed medical professional and a strength & conditioning coach.”
—Dr. MARK CHENG, L.Ac., Ph.D, contributing editor, Black Belt
Magazine
“I have had the pleasure of being with Marty Gallagher when he
delivered the ‘Beta’ version of this book—and I flew home and realized
that I needed to start from zero with my coaching of the basic movements.
Combine Marty’s great insights with the clearest explanation I have ever
read that ‘Food is Medicine’ and you have a one-two punch that changes
lives. An amazing book and well worth the time to read it and digest it
(pun intended).”
—Dan John, author, Never Let Go
“Strong Medicine demonstrates the paradigm shift that we currently
have in the world of physical development. We cannot put our fitness goals
above our health goals. Health provides the foundation for fitness to start
the process. Fitness in turn pays back health through maintenance and
sustainability. The takeaway for this book: learn as much about your
health as you do about your fitness and you’ll do just fine.”
—GRAY COOK, author, Movement, co-creator, FMS
STRONG MEDICINE
How to Conquer Chronic Disease and
Achieve Your Full Genetic Potential
Chris Hardy, D.O. MPH and Marty Gallagher
© Copyright 2015, Chris Hardy and Marty Gallagher A Dragon Door Publications, Inc. production
All rights under International and Pan-American Copyright conventions.
Published in the United States by: Dragon Door Publications, Inc.
5 East County Rd B, #3 • Little Canada, MN 55117
Tel: [phone] • Fax: [phone]
Credit card orders: 1-800-899-5111 • Email: [email protected] • Website:
www.dragondoor.com
ISBN 0-938045-72-5 ISBN 13: 978-0-938045-72-4
This edition first published in Fenbruary, 2015
Printed in China
No part of this book may be reproduced in any form or by any means without the prior written consent
of the Publisher, excepting brief quotes used in reviews.
Book design by Derek Brigham • www.dbrigham.com • [email protected]
Graphics concepts by Chris Hardy and Derek Brigham Cover illustration by Derek Rodenbeck
DISCLAIMER: The authors and publisher of this material are not responsible in any manner whatsoever
for any injury that may occur through following the instructions contained in this material. The
activities, physical and otherwise, described herein for informational purposes only, may be too
strenuous or dangerous for some people and the reader(s) should consult a physician before engaging
in them. The content of this book is for informational and educational purposes only and should not be
considered medical advice, diagnosis, or treatment. Readers should not disregard, or delay in obtaining,
medical advice for any medical condition they may have, and should seek the assistance of their health
care professionals for any such conditions because of information contained within this publication.
Digital book(s) (epub and mobi) produced by Booknook.biz.
— CONTENTS —
FOREWORD: Honor • Courage • Commitment
by Craig D. Thorne, M.D., MPH, MBA
PREFACE: Messages from the Authors
INTRODUCTION
Phase I: Basic Training
Basic Training I—Central Themes
• Inflammation and Oxidative Stress
• The Gene-Environment Connection
• Hormesis
• The Stress Response
• Allostasis—“The Stress Cup”
Basic Training II—Nutrition and Metabolism 101
• Introduction
• Macronutrients
• Metabolism Basics
Phase II: Knowing the Enemy
Knowing the Enemy I—The Gut: Guardian at the Gate
• Gut Health: First Principles
• Triggers of Intestinal Inflammation
• Conclusion
Knowing the Enemy II—Obesity: The Enemy Within
• Introduction: A Big Fat Problem
• The Fat Cell: Dr. Jekyll becomes Mr. Hyde
• The Plague of “Diabesity”
• How We Get Fat: the brain, hormones, and appetite
• Intervention: The 8-step program for obesity and diabetes
Knowing the Enemy III—Chronic Stress: The Silent Killer
• Mind and Body: Descartes was wrong
• Stress and Health
• Mind Interventions: Brain Training
Knowing the Enemy IV—Circadian Disruption: Thief in the Night
• The Internal Timekeeper
• Sleep Architecture
• Edison’s Folly?
• Modern Solutions for a Modern Problem
Phase 3: BATTLE PLAN
Battle Plan I—Strong Medicine Physical Training
• Introduction
• Strong Medicine Resistance Training
• Strong Medicine Basic Cardio
• Strong Medicine Advanced Cardio
Battle Plan II—Strong Medicine Nutrition
• Food Sources and Quality