Wednesday, July 3, 2019

Dr, Joseph Mercola -Fake food race is worth $3 trillion

The fake food race is worth $3 trillion

Analysis by Dr. Joseph Mercola      
fake food

STORY AT-A-GLANCE

  • Industrial agriculture is a key driver of environmental destruction and ill health, yet this destructive cycle is defended in the name of affordable food and the need to feed the masses
  • Industrial agriculture uses 75% of available farmland yet produces just 30% of food consumed globally. Small biodiverse farms use 25% of land and provide 70% of our diet. If the industrial agriculture share continues to rise, it will eventually kill the whole planet and eliminate any possibility of growing food
  • The rise of fake meat is an attempt at recreating the same global control of the food supply that Monsanto and others achieved through patented GMO seed development
  • Once living animals are eliminated and replaced with patented plant-derived alternatives, private companies will effectively control the food supply in its entirety, and those who control the food control the people
  • Testing reveals Impossible Burger contains 11.3 ppb of glyphosate; animal studies show 0.1 ppb of glyphosate can alter function of more than 4,000 liver and kidney genes and cause organ damage
For years, I have advocated for an organic diet to optimize your health, avoid common health problems and help regenerate the environment. Choosing organic foods reduces your exposure to pesticides, herbicides, genetically engineered (GE) foods, synthetic food additives and nano ingredients, many of which do not appear on the food label.
In addition to protecting the environment and rebuilding soil, buying organic also supports animal welfare and promotes biodiversity of plants and wildlife. Unfortunately, Americans not only eat a preponderance of processed food, but 57.9% of it is ultraprocessed1 — products at the far end of the “significantly altered” spectrum that have been robustly linked to obesity,2 ill health and early death in a number of studies.3,4,5,6,7
The developed world in general eats significant amounts of processed food, and disease statistics reveal the ramifications of this trend. Any food that isn’t directly from the vine, ground, bush, body of water or a tree is considered processed.
Depending on the amount of change the food undergoes, processing may be minimal or significant. For instance, frozen fruit is usually minimally processed, while pizza, soda, microwave meals and lab-created meat alternatives fall into the ultraprocessed category.8
The rise of processed and ultraprocessed food as dietary staples also has a largely hidden impact, in that it threatens overall food security. While edible gardens have become more popular in recent years, few are growing their own food these days, relying instead on processed fare from the grocery store, much of which is made with patented GE ingredients.
Who profits the most from GE food? The patent holders — large, multinational corporations beholden to their shareholders rather than the local community in which the crops are grown, reap the profits. Vandana Shiva, Ph.D., has been an outspoken critic9 of the industrial food movement and the GE food takeover, specifically, highlighting the many social and environmental problems a patented food system creates.

Industrialization of food threatens mankind’s survival

In a recent Independent Science News article,10 Shiva discusses the progressive attempts at industrializing the global food system with more fake foods and fake meats, and the destruction that inevitably follows:
“Food is not a commodity, it is not ‘stuff’ put together mechanically and artificially in labs and factories. Food is life. Food holds the contributions of all beings that make the food web, and it holds the potential of maintaining and regenerating the web of life.
Food also holds the potential for health and disease, depending on how it was grown and processed … As an ancient Upanishad reminds us ‘Everything is food, everything is something else’s food’ …
Hippocrates said ‘Let food be thy medicine.’ In Ayurveda, India’s ancient science of life, food is called ‘sarvausadha’ the medicine that cures all disease.
Industrial food systems have reduced food to a commodity, to ‘stuff’ that can then be constituted in the lab. In the process both the planet’s health and our health has been nearly destroyed.
75% of the planetary destruction of soil, water, biodiversity, and 50% of greenhouse gas emissions come from industrial agriculture, which also contributes to 75% of food related chronic diseases.”
Importantly, the industrialization of agriculture, in which heavy use of chemicals is the norm, denatures soil, destroys its fertility and does not return organic matter back into it. As a result, it degrades land and turns it into desert — the complete opposite of what a healthy system does.
Industrial agriculture also threatens global water supplies, draining aquifers faster than they can refill and contaminating what’s left with toxic chemicals and excess nutrients that drive toxic algae growth, resulting in vast dead zones. Plant and wildlife diversity — especially pollinating insects — are also decimated by chemical monoculture.
When you look at the whole ecological cycle, you can clearly see how industrial agriculture is a key driver of progressive destruction, yet this destructive cycle is defended in the name of affordable food and the need to feed the masses. While we certainly need to maximize food production in affordable ways, the current system is incredibly short-sighted.
While it may be helpful in the moment, its environmental effects are creating a world in which future generations will be unable to grow food or find potable water. It may sound like a fear-mongering exaggeration, but we’re really precipitously close to a time in which vast populations will be wiped out, lest we radically and rapidly change course.
It’s important to realize that once topsoil is eradicated, you cannot grow food no matter how many chemicals you add to it. In 2014, Maria-Helena Semedo, deputy director general of natural resources for the Food and Agriculture Organization of the United Nations, warned that at the current rate of topsoil degradation, all the world’s topsoil will be gone in less than 60 years.11
Today, that means we may have only about 55 years left. Water shortages are also becoming a pressing problem around the world.

Path to zero hunger

As noted by Shiva,12 “Biodiversity-intensive and poison-free agriculture … produces more nutrition per acre while rejuvenating the planet. It shows the path to ‘Zero Hunger’ …” She also points out that while industrial agriculture uses 75% of available farmland, it produces just 30% of the food we actually eat.
“Meanwhile, small, biodiverse farms using 25% of the land provide 70% of the food,” she writes.13 “At this rate, if the share of industrial agriculture and industrial food in our diet is increased to 45%, we will have a dead planet. One with no life and no food.
The mad rush for Fake Food and Fake Meat, ignorant of the diversity of our foods and food cultures, and the role of biodiversity in maintaining our health, is a recipe for accelerating the destruction of the planet and our health.”

Shiva responds to Impossible Foods’ defense of GMO soy

By now, you’re probably aware of the latest food fad: The Impossible Burger,14,15,16,17 hailed by many vegans and Silicon Valley investors as the answer to environmental problems blamed on livestock. Impossible Foods’ fake meat is made with GMO soy, specifically chosen by the company for its “sustainability.” Senior manager of impact strategy, Rebekah Moses, recently told FoodNavigator-USA:18
“We have done a tremendous amount of diligence and we’re confident that in using GMO soy, we are not taking a step backward in terms of sustainability.”
In her article in Independent Science News,19 Shiva rebuts the company’s claim, noting that:
Given the fact that 90% of the monarch butterflies have disappeared due to Roundup Ready Crops, and we are living through what scientists have called an ‘insectageddon,’ using GMO soy is hardly an ‘environmentally responsible option.’”
Shiva also points out the company’s “total ignorance” of the fact that herbicide-resistant superweeds are driving the use of ever greater amounts of more toxic herbicides.
As reported by the St. Louis Post-Dispatch,20 2,4-D — linked to cancer and endocrine dysfunction and known for its drift potential — will be doused on millions of additional acres of farmland across the Midwest and South this year. Attempts to restrict the use of dicamba in Arkansas, which has decimated the nondicamba-resistant crops over the past couple of years, also failed, with regulators choosing to relax restrictions instead.21
“At a time when across the world the movement to ban GMOs and Roundup is growing, promoting GMO soya as ‘fake meat’ is misleading the eater both in terms of the ontology of the burger, and on claims of safety,” Shiva writes in Independent Science News.22

Impossible Burger — A significant source of toxic glyphosate

Indeed, recent testing23 instigated by Moms Across America reveal the Impossible Burger contains glyphosate — a given, really, considering it’s made with GMO soy, as the herbicide becomes integrated into the whole plant and cannot be washed off. As reported by Moms Across America on May 16, 2019:24
“The total result (glyphosate and it’s break down AMPA) was 11.3 ppb. Moms Across America also tested the Beyond Meat Burger and the results were 1 ppb …
This new product is being marketed as a solution for ‘healthy’ eating, when in fact 11 ppb of glyphosate herbicide consumption can be highly dangerous. Only 0.1 ppb of glyphosate has been shown25,26,27 to alter the gene function of over 4000 genes in the livers, kidneys and cause severe organ damage in rats.28
The Impossible Burger is made of GMO soy, which has been shown to cause organ damage in animal studies29 and has been shown to be significantly different from non GMO soy.30
The GM ingredients of the Impossible Burger, which includes a genetically modified yeast and GM soy leghemoglobin proteins,31 46 of which are aundisclosed and untested,32 are even more concerning to many consumers than the long-term health effects from glyphosate because of the reported immediate allergic reaction potential,33 which is acknowledged by the manufacturer.”
Moms Across America also points out that while Impossible Foods claims the key ingredient in its fake meat — leghemoglobin soy — “has been consumed for hundreds of thousands of years,” Michael Hansen, Ph.D., a senior scientist at Consumers Union (a Consumers Reports division), has stated, "This is categorically not true." In the same article, Living Maxwell goes on to say:
“An email to Impossible Foods asking ‘How could the heme in the Impossible Burger be ‘identical’ to the heme humans have been consuming for hundreds of thousands of years in meat and other foods if you genetically engineer it?’ has yet to be returned.”34
What’s more,35 Living Maxwell points out that while the company told the U.S. Food and Drug Administration that its soy leghemoglobin was “substantially similar” to proteins consumed in meat and other vegetables, Impossible Foods now tells customers (on its website) that this GE heme is “identical” to that found in other foods.

Just how many GE ingredients does Impossible Burger contain?

Moms Across America also warns that GMO soy might not be the only ingredient in the Impossible Burger contributing to the glyphosate load.36 Several of the ingredients in its fake meat are also available in GE form (although it’s unknown whether the company is using GE sources for them), and others may be desiccated37 (dried) with glyphosate right before harvest.
In short, any or all of the following ingredients in the Impossible Burger could potentially be GMO and/or contaminated with glyphosate:
"… Soy Protein Concentrate … Sunflower Oil, Natural Flavors … Potato Protein, Methylcellulose (possibly from cotton), Yeast Extract,38 Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin … Soy Protein Isolate, Mixed Tocopherols (Vitamin E)39 … Thiamine Hydrochloride40 (Vitamin B1), Sodium Ascorbate41 (Vitamin C), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12."42
Hypothetically, the Impossible Burger may be nearly all GMO, as only four ingredients on its list are unlikely to be GMO: water, coconut oil, zinc gluconate and salt. To quote Shiva again:43
“Recent court cases have showcased the links of Roundup to cancer. With the buildup of liabilities44 related to cancer cases, the investments in Roundup Ready GMO soya is blindness to the market. Or the hope that fooling consumers can rescue Bayer/Monsanto.”

Meat-simulated products are about profits and control

Shiva also points out another “ontological confusion” relating specifically to the fake meat industry. According to Impossible Foods, the GE yeast-derived “heme” is what makes the Impossible Burger “deliver the delicious explosion of flavor and aroma that meat-eating consumers crave.”45
“I had thought that the plant-based diet was for vegans and vegetarians, not meat lovers,” Shiva says.46 It’s a fair assumption, no doubt. But what’s really driving the burgeoning fake meat industry is not actually a vegan mindset, rather the ultimate goal is to replace real meat altogether with a patented product.
“Indeed, the promotion of fake foods seems to have more to do with giving new life to the failing GMO agriculture and the Junk Food Industry, and the threat to it from the rising of consciousness and awareness everywhere that organic, local, fresh food is real food which regenerates the planet and our health,” Shiva writes.
"This is about profits and control. He, and those jumping on the Fake Food Goldrush, have no discernible knowledge, or consciousness about, or compassion for living beings, the web of life, nor the role of living food in weaving that web.
Their sudden awakening to ‘plant based diets,’ including GMO soya, is an ontological violation of food as a living system that connects us to the ecosystem and other beings, and indicates ignorance of the diversity of cultures that have used a diversity of plants in their diets."
In short, the rise of fake meat is an attempt at recreating the same global control of the food supply that Monsanto and others achieved through patented GMO seed development.
Now they want to do the same thing with animal products, and once living animals are eliminated and replaced with patented plant-derived alternatives — just like tradable heirloom and conventional seeds were replaced with patented seeds you have to pay for each season — private companies will effectively control the food supply in its entirety.
As Shiva points out, the rise and massive growth of fake foods will not solve any of our problems, but will “accelerate the rush to collapse” of our food system, ecology, human health and farmers’ livelihoods. I would add that it will accelerate the elimination of personal freedoms and liberties, because he who controls the food controls the people.

Impossible Foods attacks regenerative farming

As discussed in my June 26, 2019, article, “Impossible fools at Impossible Burger,” Impossible Foods directly attacks regenerative ranching in its 2019 Impact Report,47 claiming grass fed cattle ranching generates higher amounts of greenhouse gas emissions than cows raised in concentrated animal feeding operations (CAFOs).48,49
This despite recent evidence50 proving grass fed ranching actually has net negative emissions after all relevant factors are taken into account.
According to a third-party lifecycle analysis51 (LCA) — performed by the very same company that conducted Impossible Burger’s LCA — the carbon footprint of beef from White Oak Pastures (a regenerative farm) is 111% lower than conventional CAFO beef, as the “system effectively captures soil carbon, offsetting a majority of the emissions related to beef production.”
All things considered, including enteric emissions, manure emissions, soil carbon capture, vegetation carbon, miscellaneous farm activities, slaughter and transport, the total net carbon emissions from the beef production on White Oak Pastures was found to be a negative 3.5 kilos (kg) of carbon emissions per kilo of fresh meat, making this integrated, holistic system six times more carbon efficient than the average CAFO production model.
Meanwhile, Impossible Foods’ soy-based fake meat is still a carbon emitter. As reported by Civil Eats,52 while grass fed beef has a net carbon sink of 3.5 kg per kg of fresh meat, conventional soybeans produce 2 kg of carbon emissions for each kg of food, and pea protein (which Beyond Burger uses for its meat substitute) produces 4 kg of carbon for every kg of food.
So just how can fake meat be considered a more environmentally sound alternative than regenerative farming? In addition to still being a carbon emitter, GMO soy does nothing to regenerate and build soils, nothing to protect our insect and wildlife population, nothing to increase plant diversity and nothing to improve human health of consumers.
On the contrary, corn and soy, both conventional and GMO, are eliminating grasslands across the U.S. at the “fastest pace since the 1930s,” The Washington Post reported back in 2013.53
This conversion of grasslands and prairies into monocrop farm fields may actually be among the very worst environmental impacts of all. As noted in the Christian Science Monitor,54 prairie restoration (which is part of the regenerative agriculture model) “improves water retention and sequesters carbon in the soil.”

Understanding the scalability of regenerative agriculture

When confronted with the discrepancy and asked for a comment, an Impossible Foods spokesperson told Civil Eats they are “trying to raise awareness that grass fed, extensive production is simply not scalable.” Aside from sidestepping the question, this claim isn’t firmly rooted in reality, either. As White Oaks Pastures owner Will Harris told Civil Eats:55
“White Oak Pastures will never be a multinational corporation. There will never be a truly regenerative, humane, fair farm that will scale to a national level — much less multinational. Instead, every rural county in all 50 states should have a White Oak Pastures or two. That’s the way it used to be.”
In other words, one must not confuse regenerative agriculture with the industrial agriculture model where a small number of companies are producing a majority of the food.
The regenerative model requires an increase in the number of farms, not an increase in the number of cattle raised per farm. This has civil and local community benefits as well that are difficult to put a real price tag on.
In response to Impossible Foods’ baseless attack on regenerative agriculture, Harris has issued an open invitation56 to Impossible Foods’ officials to visit his farm to get a thorough understanding of how regenerative grazing actually works.

Fertilizer industry is a major emitter of methane

In related news, recent research57 has also found the fertilizer industry in the U.S. emits a whopping 29 gigagrams of methane per year — over 100 times more methane than previous industry estimates at 0.2 gigagrams per year.
Emissions from the fertilizer industry alone are also three times higher than the Environmental Protection Agency’s estimate for all methane-producing industries combined, which it claims produces 8 gigagrams of methane per year. The reason for such high methane emissions by the fertilizer industry is because it uses natural gas (which is largely methane). Co-author John Albertson told New Atlas:58
"We took one small industry that most people have never heard of and found that its methane emissions were three times higher than the EPA assumed was emitted by all industrial production in the United States. It shows us that there's a huge gap between a priori estimates and real-world measurements.
[N]atural gas is largely methane, which molecule-per-molecule has a stronger global warming potential than carbon dioxide. The presence of substantial emissions or leaks anywhere along the supply chain could make natural gas a more significant contributor to climate change than previously thought."

Diet is a determining factor for health and longevity

Anyone delusional enough to believe they can live a long, healthy life sustained by synthetic chemicals, toxic grains (conventional or GMO grains contaminated with pesticides and herbicides) and fake meat derived from said toxic grains is likely to, sooner or later, get a rude awakening.
While one may argue indefinitely over what type of diet is best, there’s simply no argument that real food is better for the human body than a synthetic and toxic one. Any claim to the contrary can safely be disregarded is a PR ploy. So, if you care about your health and well-being, you simply need to make real food a high priority. To get started, consider the following guidelines:
Focus on raw, fresh foods and avoid as many processed foods as possible (if it comes in a can, bottle or package and has a list of ingredients, it’s processed).
Replace sodas and other sweetened beverages with pure, filtered water.
Shop around the perimeter of the grocery store where most of the whole foods reside, such as meat, fruits, vegetables, eggs and cheese. Not everything around the perimeter is healthy, but you'll avoid many of the ultraprocessed foods this way.
Vary the whole foods you purchase and the way you eat them. For instance, carrots and peppers are tasty dipped in organic hummus. You get the crunch of the vegetable and smooth texture of the hummus to satisfy your taste, your brain and your physical health.
Stress creates a physical craving for fats and sugar that may drive your addictive, stress-eating behavior. If you can recognize when you're getting stressed and find another means of relieving the emotion, your eating habits will likely improve.
The Emotional Freedom Techniques (EFT) can help reduce your perceived stress, change your eating habits around stress and help you create new, healthier eating habits that support your long-term health. To discover more about EFT, how to do it and how it may help reduce your stress and develop new habits, see my previous article, "EFT Is an Effective Tool for Anxiety.”

Sunday, June 16, 2019

Dr. Weil on the development of integrative medicine in modern practice by Dr. Mercola

Dr. Weil on the development of integrative medicine in modern practice

Written by Dr. Joseph Mercola   
  • Integrative medicine is the solution to the desperate problems and complications of chronic degenerative disease experienced in the U.S. Conventional medicine is really ineffective when it comes to these issues
  • We need to elect representatives who are not beholden to the vested interests that want the health care system to go on as it is. Vested interests are profiting greatly from the present system and are blocking the implementation of more effective and less expensive strategies
  • The 4-7-8 breathing technique Dr. Andrew Weil teaches activates your parasympathetic nervous system, which improves your heart rate variability, improves digestion and blood circulation and lowers high blood pressure
  • About 50% of 80-year-olds have sarcopenia (loss of muscle mass). One of the key prevention strategies for sarcopenia is to stay active and use your muscles as much as possible. This is also why strength training is so highly recommended for seniors
  • The University of Arizona is committed to making integrative medicine a top priority. The Andrew Weil Center for Integrative Medicine is getting a building on campus and will open the first integrative medicine primary care clinic there in Tucson in 2020
Dr. Andrew Weil, director of the University of Arizona Center for Integrative Medicine, is one of the true pioneers of this field, having advocated holistic approaches to health for about 50 years.
"I was always interested in science and biology," Weil says, and "I have a lifelong interest in plants … that led me to be a botany major at Harvard as an undergraduate and started me on a career interest in medicinal plants."
Fascinated by mind-body interactions, Weil began studying alternative medicine in college. After graduating medical school, he did a yearlong fellowship with the National Institutes of Health. He also did a fellowship with the Institute of Current World Affairs, which allowed him to travel around Latin America and Africa to collect information on medicinal plants and traditional healing.
"I chased around the world looking for healers and to see what I could learn because I felt that what I had learned in my conventional medical education wasn't going to serve me. I saw the methods do too much harm, and I had learned nothing about keeping people healthy," Weil says.
"The irony is that when I finished traveling and landed back in Tucson, it turned out the person who had most to teach me had been here all along. That was Dr. Robert Fulford. He was a doctor of osteopathic medicine (D.O.). He was then in his 80s and a master of cranial therapy.
He really made me aware of the healing power of nature. I am an enormous fan of osteopathic manipulation and cranial therapy. I recommend them a lot. I hope more D.O.s will go back to their roots and again practice manipulation ...
After I finished my internship, I took a course at Columbia University on medical hypnosis — one of the most interesting courses I ever took. As a result of that, I also make frequent referrals to hypnotherapists. I have, again and again, seen how changes in the mental realm initiate healing and affect the physical body.
To me, that's one of the great limitations of the dominant scientific and medical paradigm, which only looks at the physical as being real and believes that changes in the physical system must have physical causes to be physical. Nonphysical causation of physical events is not allowed for. Integrative medicine philosophy challenges that materialistic paradigm."

The emergence of integrative medicine

It wasn't until the 1990s that medical institutions began opening up to Weil's methods. "I had a large following in the general public, but none of my medical colleagues paid any attention to me," he says. In the '90s, however, health care economics began faltering, forcing institutions to start listening to what patients really wanted.
At a fundamental level, integrative medicine is the solution to the desperate problems and complications of chronic degenerative disease experienced in the U.S. Conventional medicine is really ineffective when it comes to these issues. As for the best way to help conventional physicians embrace these strategies, Weil says:
"My focus has been on training physicians and allied health professionals through the University of Arizona Center for Integrative Medicine. We have a two-year intensive fellowship. We now have 1,800 graduates: highly physicians, nurse practitioners and physicians' assistants in practice in all states and in a number of other countries.
Many of them are now training other people. We also have a curriculum in integrative medicine in residency training that's now been adopted by 70-some residency programs around the country (as well as in Canada, Germany and Taiwan)."
While 1,800 doctors are a drop in the bucket — a fraction of a percent of the 1.1 million physicians in the U.S.1 — they are important change agents.
"I think for things to change, there has to be a grassroots sociopolitical movement in this country, in which enough people get angry enough about the way things are," Weil says. He hopes the growing numbers of health professionals trained in integrative medicine will catalyze that movement.
We also need to elect representatives who are not beholden to the vested interests that want the system to go on as it is. Those interests are blocking the implementation of more effective and less expensive strategies.
"We may have to have a total crash of the health care system for things to change," Weil says. "To every graduating class of our fellows, I say, 'You are the ones who could start this movement in the country.' Doctors are victimized by the current system. They should be marching in the streets, demanding change.
As dysfunctional as our health care system is, it's generating rivers of money. That money is flowing into very few pockets — the pockets of Big Pharma, the manufacturers of medical devices and the big insurers. Those vested interests have total control of our representatives …
I think doctors today are so unhappy. I hear many, many doctors say they wish they hadn't gone into medicine. They'd never let a son or daughter of theirs go into medicine. I never heard anything like that when I was in college. Medicine looked like a very desirable profession. You could be your own boss. You were highly regarded in society.
All that has changed. Throughout history, much of the satisfaction of practicing medicine derived from the therapeutic connection with the patient, the getting to know someone. All that has evaporated in this era of for-profit, corporatized medicine. The time allowed for medical visits gets shorter and shorter.
The main obstacle is that our priorities of reimbursement are totally backward. We happily pay for drugs, for invasive procedures, for diagnostic testing. We don't pay health professionals to sit with patients and talk to them about diet or teach them breathing exercises. That has to change.
Of course, we also need to have data to show to the people who pay for health care that integrative approaches using lifestyle modification and natural therapies save money and produce outcomes that are equal to or better than those of conventional medicine."
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Breathing basics

One of Weil's health strategies is a simple breathing technique called "The 4-7-8 Breath." "I teach that whenever I get the chance. I've done it with all my patients. I teach it to all our fellows. I do it with friends. I teach to all groups I speak to," Weil says.
"It's breathing in through your nose to a count of 4, holding your breath for a count of 7, blowing air out through your mouth to a count of 8, and doing this for four breath cycles at least twice day day. You have to practice it regularly. It is the master key to changing the activity of the involuntary nervous system," he explains.
"Of all the remedies that I've given to patients over the years, the one that I've gotten the most positive feedback about is that simple technique. It costs nothing, uses no equipment, takes very little time. Medical doctors don't take it seriously because they don't believe that something so simple — something that does not involve a drug or device — can change anything in the body. For that reason, little research has been done on breath work.
I do the 4-7-8 breath at least twice a day — when I wake up and when I go to sleep — and any time during the day that I feel that I want to focus and relax. (I now do eight breath cycles at a time and don't recommend any more than that.) One result that I've seen in myself: I have a very low heart rate. It's usually in the low 40s, sometimes in the high-30s.
I exercise regularly, but I'm not fanatical. I swim and walk every day. But up until maybe 20 years ago, my heart rate was around 70. The only way I can explain the change is that it is a result of doing that breathing exercise regularly. It has increased my vagal tone, slowed my heart rate and kept my hands very warm most of the time. It's the power of the relaxation response — one of the great rewards of doing this breathing practice."
Aside from activating your parasympathetic nervous system, which increases your heart rate variability, proper breathing will help improve your digestion and blood circulation and lower high blood pressure.

Maintaining cognitive and physical health into your senior years

At 77, Weil is also a testament to the cognitive benefits of this and other holistic techniques. His mental acuity for someone in their late 70s is truly remarkable, and doesn't seem to have changed since his youth. When asked what he attributes his general health to, he says:
"I get good rest and sleep. I use supplements wisely. I'm a great believer in the power of mushrooms. I take a number of mushroom products that I think are helpful both mentally and physically. I eat a lot of fermented foods. You know there's increasing research on the connection between the microbiome and mental-emotional well-being.
I think that's another strategy. And I drink matcha green tea every day. (I am so much a fan of it that I created a company — Matcha Kari — and got the URL matcha.com to bring high-quality matcha from Uji, Japan, to people in this country.
I spend time with people who are active and happy and positive and I think that's a great strategy as well. I have two companion animals, two wonderful dogs that I spend a lot of time with. I attribute a lot of my well-being to living with them as well."
Among Weil's favorite medicinal mushrooms are turkey tail and lion's mane. Turkey tail has a number of cancer-protective effects, both preventively and therapeutically, while lion's mane contains a unique nerve-growth factor. "I recommend it to people with neuropathy," Weil says. There's also evidence suggesting lion's mane can help improve cognitive function.

True food kitchen

Last year, I had the opportunity to try out the True Food Kitchen while at the Paleo f(x)™ conference in Austin, Texas — a restaurant chain Weil conceptualized. He explains:
"I'm a very good home cook. I'm not a chef. But over the years, many people have said, 'You ought to open a restaurant.' I was never tempted to do that because I know nothing about the restaurant business, and it looked like a very tough business.
But about 11 years ago, a mutual friend introduced me to a very successful restaurateur in Arizona, Sam Fox. I proposed the concept of a restaurant that would serve wonderful, delicious food that was also healthy. His immediate reaction was, "Health food doesn't sell."
I think he thought I meant tofu and sprouts. He regarded me as a hippie and didn't see any possibilities for a collaboration. I invited him and his wife to my home. I cooked a meal for them. They liked the food. His wheels began to turn, and he said he would give it a try, but he was very skeptical that the concept would succeed.
We opened our first True Food Kitchen in Phoenix 11 years ago. It was a success right out of the gate. There are now 29 of them around the country. People love the food. We still don't have any real competition. The menu is based on my anti-inflammatory diet, with something for everyone there.
You can go with a mixed group. There are meat entrees — although not many of them — wonderful produce and fish. Gluten-free people can get what they want, people who are vegans, paleo or keto can find what they want there. It's been a great delight to see people liking the kinds of food I've enjoyed most of my life."
We certainly need more restaurants like that, because eating too much processed food is one of the key challenges most people have. While you may not think of restaurant food as processed, a vast majority of it is.

Staying active is a key component of longevity and health

About 50% of 80-year-olds experience sarcopenia, loss of muscle mass. As noted by Weil, one of the key prevention strategies for sarcopenia is to stay active and use your muscles as much as possible. This is also why strength training is so highly recommended for seniors.
"I use my muscles a lot," Weil says. "I am careful in what I do, but I go up and down stairs a lot when I get the chance. I lift things. I don't feel that I've lost muscle strength. I certainly have more aches and pains than I did when I was younger, but I think my musculoskeletal system is in good shape …"
"It's important to pay attention to how your body changes and how it reacts to different things … In my 20s, I ran for a time — until I got signals from my knees that they didn't like that. I shifted to cycling and did that for a long time. And then I got into swimming, which agrees with me very much. I think it's good to be flexible and open to change …"

Integrative medicine is the answer to many growing problems

Like me, Weil sees integrative medicine as the way of the future. "I've always said that one day we'll be able to drop the word 'integrative' and it'll be just 'good medicine,'" he says. He believes this transition is inevitable, because the forces that are taking down our health care system continue to build.
This includes a growing population of seniors, uncontainable health care costs due to our dependence on expensive technologies and drugs, and growing epidemics of lifestyle-related disease that conventional medicine cannot successfully manage.
"This is happening all over the world, but it's most advanced in the U.S.," he says. "Our health care system is farther over the cliff. At the same time that we are paying more for health care than any other people in the world — now 18% of our GDP — we have worse health outcomes than any other developed nation. The World Health Organization ranks us 38th, on par with Serbia. Something is very wrong with that picture. It's unsustainable."

On cannabis

One positive change is the growing acceptance of medicinal marijuana and hemp, the latter of which was legalized in the 2018 Farm Bill. While Weil no longer uses cannabis, he recounts his personal history with the plant during his 30s. He also conducted the first ever double-blind human experiments with cannabis, which were published in the journal Science in 1968.
"We've been very stupid in our relationship with that plant," he says. "Cannabis sativa — the word 'sativa' means useful — is amazingly useful. It gives us a very high-quality oil and an edible seed, a medicine, an excellent fiber and an intoxicant. That's a lot of ways for one plant to serve us.
We have let a multibillion-dollar industry in hemp textiles slip away to China, a multimillion-dollar industry in edible hemp products go to Canada. We have rejected cannabis as medicine for a long time. I'm very happy to see this change.
I regard cannabis as the plant world's equivalent of the dog. Dogs long ago decided to co-evolve with us. Cannabis has done the same thing. We can't unravel the ancient history of cannabis, because as far back as we can look, it's always been associated with human settlements and human activity.
It wants to do nothing other than to serve us. It lets us manipulate its genome. It just wants to help us and we have turned it away. It's nice to see that change."

Psychedelics may have a place in medicine

Weil also believes there's a place for psychedelics, such as magic mushrooms. "The great magic and potential of psychedelics is that they can show you possibilities that you otherwise would not have believed," he says. However, once you've touched on these new possibilities, he says you need to find other, nondrug ways to re-experience or maintain them.
"If you try to use the drugs as the sole method of having them, they fail you," he warns. "The example I have written and talked about [is] when I was about 28, I wanted to learn to practice hatha yoga. I worked with a number of postures.
The one I had the most difficulty with was the plow — where you lie on your back and try to touch your toes on the floor behind your head. I worked at this for a long time and I got my toes to within a foot of the floor but no further, because I would have excruciating pain in my neck. No matter how I persisted, I couldn't make further progress.
One spring day, I took a dose of LSD with friends in a beautiful outdoor setting. I felt terrific. My body was completely elastic and flexible, and I thought I ought to try that yoga pose. I lay down, got my feet over my head and lowered them. I thought I had about a foot to go and they touched the ground. I couldn't believe it. I raised and lowered them. It was a source of such delight.
The next day I tried to do it and I got my toes within a foot of the floor and had a horrible pain in my neck. But now there was a difference. I had seen that it was possible. I was motivated to keep at it and, in a few weeks, I was able to do it. If I had not had that experience, I don't think I would have kept up the practice. To me, that's a model of how these drugs work. They can show you possibilities.
I think they have tremendous potential in medicine. Everyone looks at their use in psychotherapy, and that's fine, but I think they have a tremendous potential to change how people experience their bodies. For people who have chronic diseases, a structured psychedelic session can show them that it's possible to be without pain or other symptoms. And that can motivate them to figure out how to maintain the improvement in other ways."

More information

While Weil says he's done writing books, he's in the process of writing a collection of stories from his life. The University of Arizona Center for Integrative Medicine in Tucson, which he still heads up, is also entering a new phase of growth.
"The university has made a solid commitment to make integrative medicine a top priority," he says. We will get a dedicated building on campus and will open the first integrative medicine primary care clinic in Tucson early next year.
You can find more information about this on the Andrew Weil Center for Integrative Medicine website. There, you can also sign up for online courses to explore topics such as nutrition, integrative pain management, cardiovascular health management and more. There's also a research sectionyou can peruse to learn more about the benefits of integrative medicine.
"We think we have a model that is replicable, sustainable, profitable that can be eventually replicated throughout the health care system here and elsewhere. We're expanding our teaching programs. We have a very strong research initiative as well.
This is all very exciting — something I've waited for, for a long time … I think the future is going to be very bright for our field. Medicine doesn't change as a result of intellectual argument. It changes as a result of economic necessity. And time is on our side.
Our health care system is in deep, deep trouble. The wisdom of what [Dr. Mercola] and I have been advocating for so long will become more and more apparent as the health care crisis deepens."