The Power of Mind (Part II)

For Success in Health & Wealth

Alia Crum: The Power of Expectation

Our mindsets are not just in our heads. They are embodied expectations that shape health and behavior.

Dr. William James

At Stanford Mind & Body Lab, Alia studies what happens physically in the body when we change our mindset, particularly our expectations. Her work reveals that the body obeys the story it anticipates.

In her Milkshake study, Crum gave volunteers the same 380-calorie drink two times:

• One time with a label "Indulgent - 620 calories."

• The second drink, labelled "Sensible - 140 calories."

Blood tests revealed a 3x drop in ghrelin, the hunger hormone, only after drinking the 'indulgent' shake, even though it was the exact same drink as the second "sensible" shake.

She followed up this insight to medicine and stress, where her studies showed that those who viewed stress as helping or enhancing them, as a tool for growth rather than as a negative or threat, showed better focus, lower cortisol and improved performance even when stressed and under pressure.

A belief, an expectation or a positive benefit communicated well by the parent or physician amplified itself in the person's biology and outcome.

What this means to you is that every food, pill, fast, or exercise has two essential ingredients;

1. The benefit of the food, pill, fast or exercise

2. The story, belief and expectation you ascribe to it.

The mind is not a mere bystander in health, but rather the mind is the architect and shaper of health. I am discovering this more and more in my own health, in how I conduct myself in business, and in the outcomes I achieve.

I ask myself: "Do I have a health mindset or a disease mindset?"

Sometimes I find myself believing that I will go blind because I have wet macular degeneration. I realize that while I believe that I can slow its progression, I do not fully believe that I can reverse my eye condition. Would I believe it if I knew someone else who had reversed it?

And what of someone with heart disease, diabetes, or high blood pressure?

Will they make the effort to change their lifestyle if they don't believe their disease is reversible or curable?

And what of someone with cancer? Can cancer be cured?

I believe it can, but its stage, state and type are all very important factors.

Expectation has a multiplier effect on my Reversal Protocol. Expect it will work, and the reversal will be more powerful.

If a complete reversal of my disease is the destination, my Reversal Protocol is the vehicle, but expectation is the driver.

Martin Seligman: Positive Psychology

When it comes to our health, there are essentially four things under our control: the decision not to smoke, a commitment to exercise, the quality of our diet, and our level of optimism. And optimism is at least as beneficial as the others.

Dr. Martin Seligman

When fleas are capped in a bottle by a lid, they jump only to the height of the cap over and over again. Eventually, even after the cap is removed, they will not jump higher to escape the bottle, even though they can jump 150 times their height. They "limit themselves" by setting a self-imposed boundary.

This is called learned helplessness. 

In the same way, negative experiences can lead people to self-impose their own limitations, even when many opportunities to jump or grow surround them.

Human trauma, failure and disease can condition people over time to surrender and limit themselves to this learned hopelessness, unable to see possibilities and opportunities.

But Seligman asked himself, "If helplessness can be learned, can hope be learned too?"

This question birthed positive psychology.

His many studies and books show that when people cultivate gratitude, well-being, meaning and optimism, recovery is faster from depression and healing from post-surgery.

Optimists live 10 years longer, have better immune function and experience less inflammation.

He developed the PERMA model used in schools, hospitals and Fortune 500 companies.

• Positive emotion

• Engagement

• Relationships

• Meaning

• Accomplishment

In his model, you build psychological capital — something more valuable than any currency.

How can I turn inward disease into outward purpose and health?

How can 'despair' be transformed into 'hope'?

To make disease reversal possible, I realized that a Reversal Mindset must precede the Reversal Protocol.

Hope is not just wishful thinking; it is a neurochemical fuel that raises serotonin, strengthens immunity, and leads to healing.

"How you think about your problems, including depression itself, will either relieve depression or aggravate it".

Mihaly Csikszentmihalyi : Flow

The best moments in life are not the passive, receptive, relaxing times. They occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.

Mihaly Csikszentmihalyi

Now try to spell or pronounce his surname.

Mihaly grew up in Europe during WWII. He noticed that some people under bombardment weren't just suffering; some were surprisingly serene. 

"Why do some thrive even amidst chaos?" He wondered.

It was not in peace or ease, but in challenge and purpose that meaningful work that stretches, grows and transforms is necessary to engage us in FLOW.

This FLOW is the biological signature of meaning.

Flow is that timeless state where challenge breeds with capability, leading to optimal performance. You lose yourself in some meaningful work. That work could be cycling, writing, painting, teaching, or parenting. Time seems to cease or pass much faster.

When athletes are in flow, things seem to move in slow motion. They are "in the zone," also known as Flow state.

When entrepreneurs are in flow, they might produce a big idea or discover something groundbreaking.

Mihaly found that in flow, the brain releases dopamine, endorphins and norepinephrine in perfect harmony, and the prefrontal cortex, that inner critic, remains mute, self-consciousness melts away, and you are "fully in the present".

People in sustained flow have lower cortisol levels, enhanced immune modulation and better heart rate variability, giving you more physical capacity.

Napoleon Hill: Blueprint for Success

Whatever the mind can conceive and believe, it can achieve.

Napoleon Hill

Napoleon Hill was not a scientist or psychologist, but he understood how the best entrepreneurs of his time became successful. Andrew Carnegie, one of the wealthiest people in history, gave Napoleon an audacious goal in 1908: to leave everything he was doing, interview the most successful people of his time, and discover their secrets.

For 20 years, Hill studied Edison, Ford, Rockefeller, Graham Bell and distilled the 13 principles of success. He published his bestselling book, "Think and Grow Rich," in 1937, a blueprint for wealth. I've studied and read this book many, many times. 

Its first six principles form the basis for success not only in wealth but also in health and in virtually any endeavour of life.

1. Desire: Clearly define what you want.

2. Faith: Believe you can achieve your desire.

3. Autosuggestion: Consciously shape your belief through the repetition of that belief.

4. Specialized Knowledge: Acquire and organize the specialized knowledge needed to achieve what you want.

5. Imagination: Picture your success in great detail.

6. Organized Planning: Create a concrete plan and do it.

In the Bible, Jesus simply says:

1. Ask, and you shall receive.

2. Seek, and you shall find.

3. Knock, and it shall be opened unto you.

You notice that all of these people pondered and asked essential, pertinent questions. Then they sought answers to find insights. And, finally, they conducted 'experiments' until they unlocked a discovery.

Clarity comes when we know what we ask for or desire. Sometimes it is a clear purpose. 

When we visualize goals in detail, the same brain neurons fire as if we were already achieving them, activating the motor cortex, limbic system and dopaminergic reward pathways. This is the power of dreaming.

Dreams can be wonderful and positive, but some turn into nightmares because of the negative beliefs we hold that sabotage them. 

Autosuggestion is the purposeful repetition of positive thoughts, beliefs and our desires to sculpt our nervous system, a process called neuroplastic affirmation.

Many experiments show that visualizing oneself taking basketball shots from the foul line is almost as effective as practicing foul shots, but visualizing and practicing foul shots is better than doing either alone. But physical practice skills are retained longer over time.

So doing is more important than just thinking and believing.

Faith without works or show your faith by your works.

Autosuggestion reinforces faith.

But faith in the truest sense must be all-in—100%. Even a 1% doubt can lead to uncertainty and fear, but when faith reaches 100%, you 'know' the outcome and uncertainty and fear can't touch you.

So I often wonder how much of my amazing heart disease reversal so far is due to faith vs lifestyle changes. Placebos have shown that even with 'no medicine', people can heal. Believing in a medicine that actually heals is obvious. My strategy is to develop both a Reversal Mindset and a Reversal Protocol to reverse disease fully.

Reflection

Reversal Mindset is as important as the Reversal Protocol.

Dr. Kevin Ham

Replace the word "Reversal" with "Healing", "Success", "Wealth", or "Health".

Without the mindset and belief, no further steps may be taken.

Knowledge and facts are not enough.

Smoking packages explicitly state that smoking causes cancer.
Smokers still smoke.

The mindset must change. We call this a Paradigm Shift.

Belief shapes biology.
Meaning regulates molecules.
Mindset builds empires.

Faith is medicine.
Fear is poison.

Ease the Heartache of Loved Ones

Please forward my newsletter to your friends and family and ask them to sign up. 

I’d love to help a lot of people prevent, reverse, heal and ease the suffering of disease.

Life-Changing Question

What is your Health Mindset?

Write it down and let me know. I’m very curious. And I will reply … even though busy.

Next week—

Power of Mind (Part III).

Why Belief is Essential to Success

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

The Power of Mind (Part I)

For Success in Health & Wealth

William James: Belief as Biology

The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.

Dr. William James

William James suffered from depression and nearly ended his life, but in that frail moment, a thought dawned in his mind--to act by will and to believe. It is revealing when we read the state of his mind in dark despair, suddenly seeing a bright ray of light and hope.

"I mean that the fear was so invasive and powerful that if I had not clung to scripture-texts like 'The eternal God is my refuge,' etc., 'Come unto me, all ye that labor and are heavy-laden,' etc., 'I am the resurrection and the life,' etc., I think I should have grown really insane."

"...when I have felt like taking a free initiative... suicide seemed the most manly form to put my daring into. Now I will go a step further with my will, not only act with it, but believe as well; believe in my individual reality and creative power."

Something changed in that moment as he used his power of choice to transfer from the path of death to a path of hope. This was the beginning of modern psychology, knighting him as the 'Father of American Psychology.' He established psychology as a formal discipline at Harvard, bridging psychology with philosophy.

"The course of destiny may be altered by individuals.... Again and again, success depends on energy of act, energy again depends on faith that we shall not fail, and that faith in turn [depends] on the faith that we are right — which faith thus verifies itself."

Neuroscience would not catch up to his intuition until a century later, confirming that intention and mindset alter prefrontal activity, dopamine release, and emotional regulation, something he experienced firsthand and taught others. His radical idea that belief or faith is the first medicine underpins every placebo study ever conducted.

What is placebo? It is the power of a positive belief that becomes reality.

But most people believe in a nocebo, the power of a negative belief that becomes their reality.

On May 8, 2025, at 11:00 pm, as I saw the results of my CT Calcium heart scan, a score of 505, my heart stopped. I had severe calcified coronary arteries. I immediately thought, I have to give up biking, which I love so much. I realized I could drop dead with any strenuous exertion. I felt a profound sadness and a sense of relegation in my heart. As I closed my eyes in shock, I prayed. 

Like William, a light dawned in me that the Lord will see me through this, that there is hope. In a moment, several things came to light in my heart. I recalled a book I had read over ten years ago, a book I believe was placed in the Regent College Bookstore for me. A health book in a Bible store? "Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure" by Dr. Caldwell Esselstyn. I decided I would follow the protocol in the book. The next morning, I started a low-fat vegan diet. 30 months was the time it took for Dr. Esselstyn's star patient to fully reverse his 100% blocked coronary artery to 0%. 

In that moment, I believed I was healed. It would just take 30 months or so to see evidence of physical healing, but in my mind, it was already done. The belief that the Lord was with me and would grant me the wisdom to reverse my disease drove my thoughts, words and actions towards healing. Three months later, all the plaque in my neck arteries had completely melted away, almost miraculously. I am sure the same is happening in my heart vessels.

This is the power of belief: rewiring neurons, redirecting inflammatory markers, and the body reversing cholesterol out of my clogged arteries, rewriting my future.

Viktor Frankl: Meaning Overpowers Death

Everything can be taken from a man but one thing: the last of human freedoms — to choose one’s attitude in any given set of circumstances

Dr. Viktor Frankl

Dr. Frankl had everything stripped from him: his parents, his wife, his freedom, his dignity and his home. He had nothing left except torture for the unknown future, giving just one small piece of bread for the day, no change of clothes and meaningless work, carrying heavy water aimlessly back and forth with no purpose but to drive despair of life into his very soul. 

But he realized he could choose his attitude. He believed this experience in Auschwitz would define him somehow. He watched fellow prisoners die not purely due to hunger, but because of hopelessness and despair. Those who found meaning, a reason to live, a loved one to return to, a purpose beyond reason, found a way to keep surviving somehow.

His book, Man's Search for Meaning, describes his logotherapy, therapy through meaning, because humans are truly motivated not by mere pleasure or power, but by purpose.

Later studies would prove him right. Purpose reduces mortality. In a study from Rush Alzheimer's Center, people with a strong sense of purpose lived 7-10 years longer and inflammatory biomarkers like Interleukin-6 (IL-6) and C Reactive Protein (CRP) are lower.

Meaning modulates metabolism.

I thought to myself that night, rather than treating my heart condition like a 'death sentence', this could be my life purpose. To become the doctor who heals himself almost miraculously in a way never done before. I would discover the power of foods, fasting regimens, and high-intensity interval exercise at a level beyond what has been deemed possible. This is what I saw in my mind and heart that late night. I knew people would think I'm crazy, but I am used to that. I would become the doctor who fulfilled the proverb, "Physician, heal thyself."

In every reversal, there is a Frankl moment of meaning: when the data and evidence look terminal, but the story you believe in is eternal and filled with deep purpose.

P.S. My hsCRP is 0.2, amazingly low, as is my IL-6. Paired with my targeted low-fat vegan diet, my body chemistry has completely transformed in the past six months. Now, I have less than 24 months to go. My mind and my body don't quite crave all the foods I was 'addicted' to. I don't miss fried foods even one bit anymore! And that I find truly amazing. I still do miss ice cream and popcorn, but even those cravings have diminished 95%.

Ellen Langer: The Psychology of Story and Possibility

Mindsets are not metaphors. They are biological commands.

Ellen Langer

Harvard psychologist Ellen Langer invited a group of men in their seventies to live for a week in a monastery recreated to look exactly like it was 1959, with black-and-white TVs and vintage radios. They were told not to pretend it was 1959, but to believe it was 1959.

After a week, the men's posture straightened, their vision sharpened, their memory improved, and their grip strength increased. Their bodies became the age they believed they were.

This study, known as the Counterclockwise Experiment, is a landmark in mind-body research.

She did a follow-up study with hotel maids, who were told that their daily cleaning met "Centers for Disease Control and Prevention exercise guidelines. Their weight, blood pressure and fat percentage dropped within four weeks, without changing their workload.

Their belief that they were exercised became a physiological reality.

Perception became performance.

Langer tore down the wall between psychology and biology with such experiments and showed that the stories we believe shape our health outcomes as powerfully as genetics and lifestyle.

"Small changes can make large differences, so we should open ourselves to the impossible and embrace the psychology of possibility. The psychology of possibility first requires that we begin with the assumption that we do not know what we can do or become. Rather than starting from the status quo, it argues for a starting point of what we would like to be. From that beginning, we can ask how we might reach that goal and make progress toward it. It's a subtle change in thinking, although not difficult to make once we realize how stuck we are in culture, language, and modes of thought that limit our potential."

For my own Reversal Protocols, Langer shows me that people don't just need the protocols or medicines, but they need to tell themselves a new narrative.

A person with diabetes must believe they are becoming healthy, not avoiding disease.

A leader must see their company growing, not declining.

The story you tell yourself has a huge impact on your outcome.

What health or wealth story are you telling and repeating to yourself?

Watch and listen to your thoughts and your actions.

Carol Dweck: The Growth Mindset vs Fixed Mindset

Becoming is better than being.

Dr. Valter Longo

Carol Dweck had a profound insight when she noticed that some students in the classroom said, "I can't do this," while others said, "I can't do this yet."

The keyword, 'yet', while just one small word, made an enormous difference.

This single word, yet, became the lever between potential and being stagnant.

Her research at Stanford revealed that people who believe ability is developable, ie, a "growth mindset," outperform those who believe it's fixed across education, athletics, relationships, and leadership. The growth mindset individuals persist longer, recover faster, and learn more deeply. They keep learning and growing.

In medicine, a growth mindset translates directly into healing. Patients who believe in improvement and full recovery recover faster after surgery and adhere to treatment plans better.

Are you know-it-alls or learn-it-alls? Focus on learning rather than residing in only what you know.

A growth mindset is the single belief that can transform you and heal you, despite any setbacks or obstacles.

Mindset is medicine. Your neurons, cells and companies all obey this law: If you believe you can grow, you already have.

"Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you? The passion for stretching yourself and sticking to it, even (or especially) when it's not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives."

In my own Heart Reversal Protocol, I know my heart will become healthy like that of a 40-year-old, even though I am now 55. I already reversed my neck carotid arteries, which had about 20% plaque, and the arterial wall thickness was older than an 85-year-old. Now it is normal for my age, more than a 30-year reversal and absolutely no plaque visible. It started with belief, and I found the protocol to reverse my plaque faster than any study has ever shown. 

The best studies with drugs (statins and powerful LDL-lowering PCSK9s), at best, decreased plaque by 0.04 mm in a year. My CIMT reduced from 1.8mm to 0.86mm, a 0.94mm reduction, a 54% reduction in 3 months.

The power of my mind to believe it was possible led me to search for the best-suited and most focused Heart Reversal Protocol. My belief and discovery of the Reversal Protocol fuelled each other, resulting in my amazing healing.

Reflection

Why can’t a person live a healthy lifestyle if s/he has disease? What is the big constraint that limits their mind and their actions?

Dr. Kevin Ham

As many people are asking me for my help in reversing their own diseases, I see two types of people with diseases or health issues.

One type is dependent on keeping their lifestyle unchanged and is willing to take a pill to manage their symptoms. This is the vast majority of people. I understand lifestyle changes are hard. Very hard.

The other type is a small minority who are willing, able and have decided to change their lifestyle. It is this type that I am highly motivated to help, for half the battle is one of their own minds. The mind is empowered to make that decision and commit to it for x number of months or years. In my case, I decided to start with a low-fat vegan diet for three years. It was already decided in my mind, and I committed to it.

My sports cardiologist asked me at month 3, "But can you keep on your diet?"

I thought that was a silly question at that time. He told me many of his athletic patients try to make a lifestyle change in diet, but get frustrated after a few months and get the stent and take the medications. I passed my modified (harder) exercise stress test, so he wasn't concerned about me at that time and told me to follow up in a year.

It's now been six months for me, and I have 2.5 years left of my mental commitment to this diet, but it has now become 90% easier for me. I know what to bring with me when I travel. I bring my steel-cut oatmeal, chia and flax seeds and my handful of supplements (Vit D, nattokinase, Vit C, Spirulina). I know how to prepare oatmeal without a stove by soaking the oats overnight in hot or room-temperature water. 

My 65-year-old friend, when asked by another, Why don't you go on Kevin's protocol to reverse your diabetes, high blood pressure, cholesterol and visceral fat, said, "I can't because I travel too much." While I care for him, I know it is a mindset issue. He already sees the evidence of healing in Fred and me. I reflected deeper, but why? I believe he can't decide and commit because it would mean giving up some of the foods he loves, like yogurt, dairy, cheese, and fats.

He eats for taste and experience. The difference for me is that it is a far secondary issue. I eat to live, and I eat for health. I no longer live to eat for taste like I used to.

Do you eat for health, for taste, or for experience?

This is an age-old question, at the root of all indulgences, starting with Adam and Eve, who ate of the fruit of the tree of the knowledge of good and evil. "It looked good for food, a delight to the eyes, and to make one wise." These are the three temptations we must reflect upon. John frames it as "the lust of the flesh, the lust of the eyes and the pride of life."

Ease the Heartache of Loved Ones

Please forward my newsletter to your friends and family and ask them to sign up. 

I’d love to help a lot of people prevent, reverse, heal and ease the suffering of disease.

Life-Changing Question

Do you eat for health or for taste or for experience?

Ponder this question each time you put something into your mouth. Make the question unforgettable.

Next week—

Power of Mind (Part II).

Why Belief is Essential to Success

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Power of Fasting to Fight Cancer (Part II)

You must kill cancer before it kills you.

Dr. Kevin Ham

Killing Cancer.

As Jude starts his third round of chemotherapy, he is eating only one meal a day before his chemo and then two meals after his chemo and a regular targeted ketogenic diet thereafter. The chemo has, each time, wiped out his bone marrow, requiring blood and platelet transfusions.

But each of us is always dealing with cells that can become cancerous, and the body's defence mechanisms are continually working to fix or eliminate damaged cells in our bodies before they become a problem.

Two questions for you to ponder deeply:

1. How do we prevent cancer before it can find a home?

2. When cancer exists, how do we kill every last cancer cell before it kills the host?

Cancer 1.0

The traditional strategy has been to target cancer with:

• Chemo (bomb) targets fast-growing cells, both cancerous and healthy, at typically very toxic doses, leading to severe side effects.

• Radiation (burn) targets the site of cancer, but is also a risk factor for future cancer.

• Surgery (slash) removes what is visible.

Cancer 2.0

• Change the immune and metabolic terrain: Support healthy cells and kill the cancer cells more specifically.

• Immune therapy: Targets the cancer cells directly (but it hasn't been the grand slam we were expecting.)

• Metabolic diet and lifestyle: nutrinomics, fasting, and detoxification. Cancer cells rely on glucose and glutamine for energy. It is their Achilles heel. They starve when deprived of both. Fasting, ketogenic diets, and insulin suppression create a metabolic wilderness in which the liver produces fat-derived energy called ketones, which the brain, heart, muscles, and other cells can efficiently use for energy. Normal cells conserve energy, slow down metabolically and prepare themselves for a 'starvation' environment, protecting themselves better than the cancer cells that continue to divide rapidly, but without the full energy supply of glucose and glutamine, leaving them much more vulnerable to the chemo bomb.

• Early detection: prevent cancer from forming or detect and deal with the first cancer cell at Stage 0 (Stage 1 ~ a billion cancer cells = 0.5 cm detectable mass)

Cancer 3.0

I have a high interest in integrating and leveraging Cancer 1.0 with Cancer 2.0:

• Use chemo strategically to kill the mass of cancer.

• Use fasting and detox to make chemo more lethal to cancer but safer for the patient against chemo's toxic side effects, especially bone marrow, the home of the immune system.

• Use nutrition and nutrinomics to synergistically attack the cancer cells while protecting healthy ones.
  
  

Thomas Seyfried - Revival of Warburg

The origin of cancer is not genetic; it is metabolic.

Dr. Thomas Seyfried

Do you recall that last week we learned about Otto Warburg and the Warburg effect? He believed that cancer was a metabolic disease. That cancer started when cells lost their ability to use oxygen efficiently to make energy. Instead of using normal respiration (which occurs in mitochondria), cancer cells switch to a less efficient, more primitive way of generating energy—fermentation—even when oxygen is available.

Almost a century after Warburg, the world had forgotten his metabolic gospel as the answer to cancer. Most of the scientific and medical world shifted its attention to genetics—the idea that cancer is fundamentally a disease caused by mutations in DNA. Warburg's "metabolic" explanation (cancer as an energy-production problem) was mostly forgotten or considered outdated.

But Thomas Seyfried, while studying epilepsy and metabolic disorders, focused on mitochondria and eventually asked, "What if cancer begins, not in the gene, but in the cell's ability to produce energy?"

He poured into the science and philosophy of Warburg, revisiting an ignored and misunderstood truth.

His mission became to recast cancer as a metabolic disease with a primary cause of mitochondrial dysfunction.

"If you can manage the fermentation metabolism, you can manage the disease."

He demonstrated that when:

The nucleus of a cancer cell, where the DNA resides, was put into a healthy cell; its progeny (aka descendants) were healthy cells rather than expected cancer cells.

But when the cytoplasm of a cancer cell was implanted into a healthy cell, its progeny were cancerous. There was something in the cytoplasm that was a 'cause' of cancer.

European Institute of Molecular Medicine.

Then, he demonstrated that mitochondria were the primary cause and that defective mitochondria led to mutations and to an inability to produce energy even in the presence of oxygen. This leads to the dependence of cancer cells on glucose and glutamine, because glutamine can be converted to glucose. These pathways make cancer cells inflexible, fragile, dependent and vulnerable.

"Cancer cells are vulnerable because they lack metabolic flexibility."

Patients suddenly had tools: diet, fasting, oxygen, and ketones, as scientifically grounded therapies that change the body's metabolic terrain, weakening cancer cells and fortifying healthy cells. His experiments provided deeper insight into the Warburg Effect in cancer and turned it into something that was applicable and empowered patients.

Dr. Dominic D’Agostino

The ketogenic diet is not just a diet, it’s a metabolic therapy.

Dr. Dominic D’Agostino

Dr. D'Agostino worked with the US Navy, endeavouring to answer the question: "How do you keep a diver alive under crushing pressure and low oxygen?"

Under extreme pressure and low oxygen, the divers' brains couldn't properly use glucose for energy anymore. Their brains short-circuited, which triggered seizures and could lead to death.

Instead of glucose, he found ketones, which stabilized neuronal networks, reduced oxidative stress and allowed the brain to operate more efficiently. This is why fasting for four days, leading to high ketone levels in kids who had seizures, led to the arrest of convulsions almost miraculously.

And he found that cancer cells could not adapt to the ketone-rich, glucose-restricted environment.

"Nutritional ketosis can shift our physiology in ways that are profoundly therapeutic."

To enhance the effects of ketones, he experimented with hyperbaric oxygen therapy (HBOT). This wasn't simply an additive weapon, but a synergistic force multiplier.

Cancer thrives in low-oxygen, high-glucose, acidic, inflamed environments. HBOT floods the body with 10-20x more oxygen than breathing alone. This oxygen, under high pressure, dissolves directly into the plasma, tissues, lymph and interstitial fluid.

Since cancer cells cannot use oxygen for energy, they rely on the fermentation of glucose.

When you add high amounts of oxygen into the cancer's environment:

• Normal cells thrive

  • Supercharges mitochondrial ATP energy production in normal cells.

  • They become stronger.

• Cancer cells get strangled (they thrive on hypoxia--low oxygen)

  • Increases tumour oxygenation.

  • Decreases tumour acidity.

  • Reduces hypoxia-driven resistance.

  • Fermentation becomes less efficient.

  • Reactive oxygen species (ROS) spike inside the tumour, selectively killing cancer cells.

• Repairs tissue damage caused by chemo/radiation to bone marrow (red blood cell and platelet formation), skin, nerves, gut, mouth and blood vessels by:

  • HBOT is FDA-approved for radiation injury.

  • Stem cell mobilization.

  • Angiogenesis (new blood vessels).

  • Tissue oxygenation.

  • Wound healing.

  • Collagen production.

And ketosis deprives cancer of glucose and its sole energy source while fortifying normal cells.

This 1-2 punch, double metabolic trap, sets cancer cells up for the chemotherapy and radiation to annihilate them more effectively,

This is not only targeted therapy but also creating an environment where normal cells can thrive and cancer cells cannot.

Dr. Valter Longo - Architect of Longevity

Longevity is programmed. And fasting is the key to unlocking that program..

Dr. Valter Longo

Valter Longo grew up in southern Italy, among centenarians who lived long not because of medicines, but because of the rhythm and rhyme of life: simple, real food, long walks, fasting days, deep relationships and clean living.

His interest in longevity led him to head to USC in 2000, where he became the world's leading researcher on fasting and longevity. He found a profound biological truth:

• Fasting kills damaged or diseased cells and organelles. This is called autophagy (self-eating).

• Refeeding activates stem cells.

• Longevity is nature, with the body's natural rhythm and dancing to it.

He discovered that cycles of fasting initiate autophagy, reduce inflammation, trigger apoptosis (cell death) in damaged cells, lower IGF-1 (which stimulates cancer growth), and, during refeeding, activate stem cell regeneration.

"When you fast, the body kills off broken cells. When you refeed, stem cells rebuild."

His coined term, "Fast-Mimicking-Diet" (FMD), became the world's scientifically validated protocol for activating regeneration without having to stop eating food with a diet that mimicked fasting, in effect a subtype of a ketogenic diet, with low glucose and low glycine, fully leveraging the Warburg Effect, while feeding patients fighting cancer.

"To live long, you must avoid overfeeding the system."

Longo teaches us to align with biology and nature rather than hack and fight against it.

Dr. Azra Raza, the Fierce Humanitarian

We are losing the war on cancer because we are trying to kill the last cell, not the first.

Dr. Azra Raza

When I read the prologue of her book, The First Cell, my heart was deeply inspired, but my face also flooded with tears for her, for her patients, for her compassionate heart and brilliant mind. Azra's mission is deeply human, deeply spiritual and deeply urgent.

When I look at Azra, I don't see just a doctor, an oncology researcher, but I see a general and a soldier in a war against cancer. A warrior forged in grief. A woman who has given her life to saving others, enduring the suffering that comes with this devastating disease. She not only watched the person she loved most, her husband, Harvey, a fellow oncologist dedicated to fighting cancer, be consumed by the very disease that he fought to cure, but was also, at his request, his doctor, until she laid him to rest with no peace in her heart.

Azra had the mission to cure cancer in her heart since she was young, but entered the arena of oncology through heartbreak. From her initial pediatric patients through caring for her husband, she saw that we are detecting and treating cancer far too late.

Her mission became refined to:

• Find the first malignant cell.

• Intercept and take care of cancer before suffering begins.

• Prevent and ease human suffering.

She has been drawing and storing her patients' blood for over 30 years in her cancer cell tissue repository ("The Cancer Bank"), championing human-centred studies rather than mouse studies, molecular fingerprints, early detection and humane oncology that preserves dignity.

We bonded instantly, both academically and professionally, but also on a spiritual level, with a shared sense of mission to help ease the suffering of our fellow humans. Instead of chemo/radiation/surgery, which she aptly calls bomb/burn/slash, find the first cancer cell, which she has discovered how to do and has developed a device that can both detect and kill this first 'giant' cancer cell, the mother of all cancer cells.

"We must intercept cancer at its earliest, most curable stage."

"Patients deserve better than toxic therapies that come too late."

Azra brought the human soul to medicine, along with the blueprint and method for detecting and preventing cancer at the first cell, to end cancer at its beginning rather than fighting it until the last cell.

"Finding and killing the first cancer cell will change everything."

Together we share a mission bigger than either of us alone:

• To make cancer a solvable problem in our lifetime.

• To build the tools that find the first malignant cell.

• To cure cancer, at the beginning.

I've invested in her startup, and I am also helping her create a documentary to tell our story and proclaim her war on cancer at the first cell.

May God help her and those in this common mission against a disease that arises from its host, causing suffering and death.

Reflection

If disease is only fought by poisons, that becomes the ground in which the seed of the very disease it fights to grow again, should we not change our paradigm and strategy?

Dr. Kevin Ham

I'm a problem-solver, and I love thinking in first principles. If cancer is found early, it is much easier to deal with it. Still, the question we must ponder is, what environment and primary cause led to this cancer in the first place, and how can we ensure the metabolic terrain of our body prevents cancer from ever growing?

When the risk of cancer is 1 in 2 men and 1 in 3 women, how do we reduce this risk from 33%-50% to near 0%?

Ease the Heartache of Loved Ones

Please forward my newsletter to your friends and family and ask them to sign up. 

I’d love to help a lot of people prevent, reverse, heal and ease the suffering of disease.

Life-Changing Question

What can I do today to reduce my cancer risk by altering my body into a cancer-proof environment?

You are armed with the essential knowledge of the primary cause of cancer and its Achilles heel, but knowledge without action is powerless. Only when that knowledge is discerned and applied to your life does that knowledge become power.

Next week—

Power of Belief.

Why Belief is Essential to Success.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Power of Nutrition to Fight Cancer (Part I)

Detox and Nutrition to “stress” Cancer

Your greatest wealth is health. You only have one body, one mind and one spirit. Take great care.

Dr. Kevin Ham

A Dream to Cure Cancer

The art of medicine consists of amusing the patient while nature cures the disease.

Voltaire

I lost my good friend Elliot Koo to Ewing's Sarcoma in 2010, after he fought bravely for two years. In 2008, when he was fighting Cancer, I decided to do the Ride to Conquer Cancer and raise money for Cancer research on his behalf. 

My dear mother had just passed away in February 2006 to gall bladder Cancer. Every year, I rode this charity bike ride to remind myself how hard the battle to fight Cancer was, with so many casualties. I rode with my fellow colleagues in cities across Canada, including Calgary, Toronto, Montreal, and Halifax. I planned to make annual pilgrimages on the bike in cities all over the US and eventually in Europe.

In November 2019, I wrote in my journal two prayers:

1. That my coworkers don't have to come into the office five days a week, ideally just on Wednesdays and Thursdays. Many were commuting each way for an hour or two each day (even now, I have not implemented a back-to-office policy, as I want to give back all the time lost to commutes by those who have been so loyal and have worked ten years or more.)

2. I want to help Canadian riders become pro cyclists. I am still unsure where this prayer came from, but little did I know that in the next five years I would become a partner in a pro cycling team, riding around Israel on my bicycle, meeting the President of Israel with fellow cyclists, riding 40% of the Tour de France, up the Alps and the biggest mountains in France and Italy.

This led me to host The Dream to Cure Cancer in 2023, inviting 4x Tour de France champ, Chris Froome, now a great friend, to ride for a charity Cancer ride for my dear friend and mentor Dr. Azra Raza, an oncologist and researcher from Columbia University, right here in my hometown of Vancouver, riding in Belcarra where I dream of helping to build a wellness retreat.

I did not imagine that God would answer my prayers and weave the threads of my heart together in such a way, emergent and so unpredictable and certainly unplannable by me. I am reminded of the verse, "Now to Him who is able to do far more abundantly than all that we ask or think, according to the power at work with us, to him be glory…" 

Repeat: Oh No!

The worst health news one may hear is “You have Cancer.” Perhaps even worse is, “Your Cancer has returned.

Kevin Ham

My friend's son, Jude, just 11 years old, had battled the same Ewing's sarcoma two years ago, and looked to be fine, but two weeks after a trip to Disneyland and Universal--a wish granted by the Make-A-Wish Foundation--he started to have shortness of breath.

They found his right lung filled with fluid and Cancer throughout, both small and large masses. My friend called me in despair, and upon hearing this, I thought that such a relapse was like metastatic disease, as his primary Cancer site was the left rib, partially resected two years earlier. He had survived 14 rounds of toxic chemotherapy, enduring vomiting, hair loss and bone marrow suppression, but so had his Cancer, quietly growing and finding its new home over the past two years.

Two years ago, I purposely visited Calgary to advise them to employ a ketogenic diet to "stress" the Cancer. Jude's mom was a nutritionist. But now, I told them my thoughts that this would be a tough battle, much harder than the one they had thought victorious two years ago. I could hear my friend's voice trembling as he asked questions. I told him I was not an expert on Ewing's and would ask my friend Dr. Azra. She just replied, "So sorry to hear."

This broke my heart. I asked if there were any alternative therapies? I received no text back. The silence told me the answer. Just before their all-paid trip to Disney, my friend had expressed that the love of a father was almost unfathomable, as we were talking about the love of God, who sacrificed his only son for us. He said he could not live if his son's Cancer returned. That sentence reverberated in my heart like an earthquake as I spoke to him on the phone.

For each step in the Flywheel, assign it an objective and the desired result or goal. This is called the OKR. O is Objective, and KR is Key Result. This is what the brilliant John Doerr talks to the entrepreneurs he invested in. Doerr was a giant in the Venture Capital world in Silicon Valley, funding Intel and learning this method from the founder and CEO of Intel, Andy Grove, who describes it in his brilliant book "Only the Paranoid Survive." Doerr went on to mentor two young Stanford Ph.D students who dreamed of creating a great company by building a simple search interface. Google implemented the OKR system as it was simple and scalable as the company grew. This concept is described in the book "Measure What Matters" by Doerr, who states, "We must measure what matters most."

Not Me

“1 in 2 men will get Cancer. I know, but I won’t be that one.”

My thoughts as I read the stats … but how can I be sure?

I was battling my own health disease, but fighting Cancer was a whole different ball game. I had watched so many people die when I did palliative medicine. I decided I would prevent such terminal diseases and moved to preventive medicine. I have been studying human physiology, metabolism, nutrition science, and exercise physiology for the past two decades to understand why diseases occur and how to heal them. My heart since 14 was to cure autoimmune disease, which left me temporarily paralyzed and in severe pain. I wanted to ease the suffering of children like me. But I was not very good with kids, so I went into family medicine.

When Cancer claims 10 million lives a year globally and visits 1 in 2 men and 1 in 3 women in North America, I know I am on the waitlist. Both my parents had Cancer. Recent genetic testing said that my genetic markers show my risk of pancreatic Cancer is 90% above the norm.

When I used to hear stats on disease and death, I had the tendency to think they included me, but as I got older, I felt more confident that it would be those around me, and I would help them. But when my friend died of a sudden heart attack, resulting in me finding out about my own severe heart disease, I realized I have to reconsider the odds of them including me. Heart disease is still the #1 killer, and Cancer will soon overtake that position.

What about you? When you hear the stats, do you feel the urgency to prevent this unrelenting terror that could reside within you? No longer obeying the laws of life, multiplying and spreading, unable to die. It is a very primitive cell, yet very insidious, as it remains unopposed by its victim's immune system.

Cancer’s Achilles Heel

The prime cause of Cancer is the replacement of the respiration of oxygen in normal cells by the fermentation of sugar.

Otto Warburg

In 1924, German biochemist Otto Warburg made a startling discovery as he peered down the microscope. Cancer cells, even in the presence of oxygen, did not utilize it to produce energy through their mitochondria (the power producers in our cells). Instead, it used a primitive method to generate energy by fermenting glucose, much like yeast. We refer to this as anaerobic (oxygen-free) respiration. You engage in anaerobic respiration when you are at your extreme limits, such as during intense running. You know at this point, you can't last too much longer. Sprinters optimize for this. I'm at my best when I have to do this, sprinting on the bike, especially on a slight incline. 

Warburg called this a defect in respiration; the mitochondrion did not utilize oxygen and was thus extremely inefficient. It could only ferment glucose, producing a fraction of the energy.

This became known as the Warburg Effect.

This concept has been of great interest to me. I was trained by the 1992 Barcelona Olympic gold medalist, Mijung Kim, in Judo. She taught me how to leverage the strength and movement of other, much more powerful opponents against them and add my own strength to theirs to knock them off balance to throw them. I call this the Judo Strategy. 

Here was a way to leverage Cancer's weakness against it. Because it could grow indefinitely, it would require a large amount of glucose. This is one of the reasons that when CT scans and MRIs can't detect early Cancer, they will use a more sensitive PET scan with glucose and see Cancer cells that take up this glucose.

Warburg went on to win the 1931 Nobel Prize for discovering how cells use oxygen, and yet his greatest discovery — that Cancer is a metabolic disease — remains cocooned.

He survived Nazi Germany, despite being both Jewish and homosexual. Hitler deemed Warburg's research too valuable to lose and allowed it to continue, as well as his own life. Hitler's own mother had died from Cancer, and his mortal fear of the disease led him to ban smoking and also to issue a quest for his scientists to find a cure for Cancer.

As science and technology advanced, the discovery of DNA led to new hope in unravelling the mysteries of Cancer, primarily believed to be genetic. Genetics became the hot new interest, and metabolics became old news. The mitochondria gave way to DNA.

In 1966, when the world had turned away from his insights, intoxicated by the allure of DNA, he lamented, "Nobody today can say that one does not know what Cancer and its prime cause is. On the contrary, there is no disease whose prime cause is better known."

Still, Warburg whispers to me even now:

"If the respiration of the cells is disturbed, Cancer will inevitably flow."

"Cancer, above all diseases, has countless secondary causes. But there is only one prime cause: the replacement of the respiration of oxygen in normal cells by the fermentation of sugar."

So how do we ensure our cells' respiration is not disturbed? This cellular respiration is disturbed when our mitochondria become dysfunctional.

The world did not see the poetry hidden in his science. Cancer was a cell that could no longer breathe. It regresses to simple anaerobic respiration, even in the presence of oxygen.

Healing the Hopeless - Dr. Max Gerson

The power to heal lies within every human being.

Dr. Max Gerson

While Warburg was protected in Germany, another Jewish doctor, Dr. Max Gerson, had to flee the Nazi regime, taking his insights into Cancer to America. Born in 1881, Gerson was a physician who was crippled by migraines. When drugs did not work, he did what true scientists do when trapped between pain and ignorance: he experimented on himself to find a cure. He started modifying his diet, eliminating animal fats and salts and eating primarily vegetables and fruits. Within weeks, his tormenting headaches vanished. 

As he started treating others with his diet, one of his earliest patients had a very difficult case of skin tuberculosis. He applied his diet therapy, and her ulcers healed and her disease improved. Soon, word spread across Germany that he could reverse 'incurable' diseases with food and detoxification alone.

He published his theories with observational rigour and gained the attention of a renowned surgeon, Dr. Ferdinand Sauerbruch, who adopted and refined his approach for tuberculosis of the bone. This gave Dr. Gerson credibility. Sauerbruch said, "Where medicine fails, Gerson's diet often succeeds."

Dr. Gerson was invited to conduct his diet at the Munich University Hospital. Out of 450 "incurable" tuberculosis patients, 446 showed remarkable recovery. Their skin lesions closed, and x-rays confirmed improvement. The secret? Gerson restored their cellular potassium levels and drained excess sodium from their tissues, reversing edema and inflammation.

One of his patients, Helene, the wife of the famous Dr. Albert Schweitzer, was cured of her lung tuberculosis after nine months. Later, Dr. Schweitzer himself came to him at age 75 with severe Diabetes, on high insulin and in just a few weeks was completely off his insulin and lived another 15 years to run his hospital in Africa. Dr. Schweitzer was awarded the Nobel Peace Prize in 1952 for his health philanthropy. Another patient recovered completely from their advanced stomach Cancer. 

By the late 1920s, people with incurable diseases came to Dr. Gerson; people with end-stage incurable Cancer left as the walking dead. He refused on the grounds that advanced Cancer would be too difficult for his diet therapy and detoxification protocol, but they insisted that there was no other alternative. His first three Cancer patients all dramatically improved. But his next six advanced Cancer patients all failed. This led him to even greater scientific and observational rigour, resulting in much greater success in prolonging and, in some cases, reversing advanced Cancers.

He recognized the work of his contemporary Otto Warburg, who wrote "The Metabolism of Tumors," in 1930.

"Otto Warburg was the first who found the metabolic deviations of malignant tissue from normal tissue and formulated it:

Anaerobic glycolysis ÷ cell respiration

• In normal tissue, it is 0.

• In embryonic tissue, it is 0.1.

• In benign tumours,  it is 0.45 - 1.45.

• In malignant Cancer, it is up to 12.”

The malignancies in human beings continuously fall back deeper and deeper into fermentation, and so his Cancer therapy was rooted in the goal of restoring the function of the oxidizing systems in the entire body by: 

1. Detoxifying the whole body

2. Providing ample potassium and decreasing sodium to restore the chemical gradient in the cells and

3. Adding oxidizing enzymes (from vegetables and supplements).

Gerson concluded, "All degenerative disease begins when normal metabolism is replaced by retention, sodium, water, toxins, and the tissues can no longer excrete."

He emphasized that removing a tumour surgically did not restore health, unless the metabolic terrain was cleansed and restored, much like the soil of our farms today.

"Our hospitals cut out the fruit of disease but never touch the soil."

He banned all salt, including sea salt, soy sauce and baking soda, even for cooking and added potassium to his therapy for Cancer patients. 

We now know that the sodium-potassium pump (Na/K) requires ATP to exchange sodium from the outside of the cell to the inside and potassium from the inside to the outside, thereby maintaining the cell's voltage potential. High sodium levels impair this pump, leading to oxidative stress, mitochondrial damage, and inflammation. Low-sodium, high-potassium diets improve mitochondrial biogenesis and autophagy, enhancing the body's natural healing processes. So cells detoxify faster, tissues oxygenate better, and inflammation subsides.

This is seen in people with high blood pressure and heart failure. Could it apply to Cancer cells as he hypothesized? His results speak for themselves.

As medical drugs came to the forefront in the battle against Cancer, Gerson was stripped of his medical license and ordered to no longer treat any Cancer patients. Late in his life, abandoned and unable to practise, he published his magnum opus in 1958, "A Cancer Therapy: Results of Fifty cases and The Cure of Advanced Cancer by Diet Therapy. A Summary of 30 Years of Clinical Experimentation." Just three of the amazing cases in the book.

1. Metastatic Melanoma – lymph-node and bone lesions that reportedly regressed after 18 months on the regimen.

2. Advanced Lung Cancer – X-rays that he claimed cleared within nine months.

3. Pancreatic Carcinoma – a physician-patient who lived more than five years beyond a six-month prognosis.

Gerson died a year later in 1959 of pneumonia at age 77. His theories and practices helped many 'hopeless' patients as he planted the seeds for modern integrative medicine, using the language of terrain, detoxification, and nutritional healing.

Dr. Albert Schweitzer eulogized Gerson, "I see in him one of the most eminent geniuses in the history of medicine. Many of his basic ideas have been adopted without having his name connected with them. Yet, he has achieved more than seemed possible under adverse conditions. He leaves a legacy which commands attention and which will assure him his due place. Those whom he has cured will now attest to the truth of his ideas."

"One day they will see that I was not an enemy of medicine, but its conscience."

One of his last notes in March 1959, "Too much opposition. Too few helpers. Yet, the body still heals, even as men lose faith."

I had always been curious about Gerson's Therapy with its vegetable juices and coffee enemas. As I recently read his book, exploring the history of Cancer therapy, I felt his heart pierce mine with his passion to help the suffering who had no other alternative, when there was no promising medical chemotherapy yet. Tears streamed from my heart for the heart of this man, who was stripped of honour and yet had done so much. I would award him a Nobel Peace Prize, just as his friend, Dr. Schweitzer, whom Gerson cured of Diabetes, had received and for whom he bestowed the utmost praise.

Many people Gerson cured, who had had no hope, eventually outlived him and attested to his compassion, dedication and scientific mind. His daughter Charlotte carried on his work, establishing a clinic in Mexico and curing many hundreds of advanced Cancers. She passed away at the age of 95. 

"The physician's highest calling is to awaken the will to heal."

His last journal entry, "Let future doctors learn from nature, not against her."

Gerson's call to heal has become mine.

Atomic Age of Cancer Therapy

The first chemotherapies were born from World War II, when physicians noticed that soldiers exposed to mustard-gas bombs had very low white blood cell counts. Perhaps this could also destroy the Cancerous cells as well?

In 1947, a great breakthrough in initial Leukemia remissions was achieved using chemical warfare poisons. From this moment on, we fought the disease of death with toxic chemicals. Lives were prolonged, but the side effects of chemotherapy also took their toll, with hair loss, nausea, bone marrow suppression and immune collapse. This has been the standard of care for most Cancers, even 80 years later.

This is also Jude's only hope: two very toxic chemotherapy drugs. When I asked his doctor, "What is his prognosis?" there was a long pause. "We will have to see how his first chemo round is and whether the fluid in his lungs resolves so he can breathe easier. We will reassess then."

I have been advising his parents that the things they can control are his diet, exercise and comfort, and to focus his diet and exercise on three goals:

1. Foods that weaken the Cancer cells.

2. Foods that boost the immune system.

3. Foods that protect his healthy cells.

Jude’s stomach is his biggest constraint, so everything that goes into his mouth must be targeted to do one or more of the above three goals.

Jude just finished his third chemotherapy, and although he has lost a lot of hair, feels a loss of appetite and his bone marrow is suppressed, it is very hard to tell he is undergoing chemotherapy.

In the next issue, I will outline the basis of his strategy. As his chemotherapy is limited to 14 rounds, leveraging the toxic nature of these chemodrugs in addition to diet, exercise and adjuvant and supplementary therapies is of vital importance.

Not even one Cancer cell can remain. Otherwise, a relapse resulting in a 3rd recurrence will be much more difficult than his first fight two years ago and this one now, which once appeared hopeless, but now shines a ray of hope in his heart and his parents' hearts. And I, too, see that sliver of hope dawn, but I am still very weary of this Cancer's stealth actions.

I am still learning, and wish I knew the things I do now, sooner, having learned from my own heart reversal protocol and applying similar principles to a much harder and graver disease in Cancer. I could have helped Elliot more back then. I ask God to give us more wisdom, the gift of healing and understanding.

Reflection

We must pause and ponder when our own body turns against us, greedy for energy, for power, for space, even at the expense of its own life.

Dr. Kevin Ham

Cancer is becoming a pandemic and yet there are no visible ways to stop its progressive march to its growth causing pain and death within more than 1 in 2 men and 1 in 3 women as it relentlessly assails us. Remove as many of the primary causes and be very diligent in your lifestyle, so that you don’t even have to fight this battle.

Ease the Heartache of Loved Ones

Please forward my newsletter to your friends and family and ask them to sign up. 

I’d love to help a lot of people prevent, reverse, heal and ease the suffering of disease.

Life-Changing Question

What can I do today to reduce my risk of not being the 1 in 2 men or 1 in 3 women who get Cancer.

Please give it serious consideration.

Next week—

The Immunity Revolution.

How a Doctor I know is beating Stage 4 Colon Cancer.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Another Shock to the Heart

Life is precious and each day is a blessing to consider

What would you do if you suddenly found death knocking on your door?

This is a story of my friend, just 48 years old, who experienced this last week.

Sudden Death

Death is inevitable but when Death visits you suddenly, what shall you do?

Dr. Kevin Ham

“Give me a heart of wisdom to know the number of my days,” Moses implores the Lord in the beautiful Psalm 90 attributed to him. I pondered this thought a lot in my life, but it’s tough for me to fathom the exact number of my days. I used to think I could reach 100 years old — the equivalent of 36,500 days. I’ve lived for 55 years, so if I reach 100, I have just over 16,400 days. I’ve lived just over 20,000 days now. 

I heard a song that moved me deeply. “Our lives are like the sands of an hourglass.” When the last grain of sand passes to the bottom, our life ends. How many grains of sand number my days? And how many of those days will be in health, without suffering? We call this our health span —the span of days during which we are healthy.

During a recent conference, a good friend said he had been sent my newsletter, The Shock of Death, describing my shock at finding out my coronary arteries were clogged 77% etc. He said his brother had done many of the recommendations at the end of this article.

A few days later, he had back pain, which resolved when he rested. This is a telltale sign of angina, a warning sign of an impending heart attack. The next day, he felt uncomfortable in his chest and back when he exerted himself. He went to sleep at 10:30, but the pain did not relent even when lying down this time. He was having persistent angina, in other words, a heart attack. Luckily, my friend, a doctor working in the ICU in Germany, could assess him that night. He called an ambulance and found out his left anterior descending artery, aptly named the ‘widow maker,’ was clogged 95%! He had a stent put in. Just slightly high LDL cholesterol and blood pressure before this. Nothing too alarming. But his blood pressure was over 250 that morning! I was once again shocked at how fragile life can be, so suddenly. If he had gone to sleep, he might never have woken up.

25% of heart attacks present for the first time as sudden death. My friend had narrowly avoided that fate. Just 48 years old with children. I thanked God for my friend. 7 years younger than me. I had considered myself so fortunate for finding out I had clogged arteries. I had seriously contemplated also getting a stent and going on meds, as my condition was very severe as well. But I chose a different path, relying on God for wisdom, thanking God for my medical education and training to discern how I could navigate my health predicament. 

Do I Matter?

Each moment is precious but oftentimes it passes by like the wind, unaccounted with no trace. Oh how I wish to capture it.

Dr. Kevin Ham

I often wonder whether I should spend time writing my newsletter. I look at the analytics and see that such a low % opens and reads it. But I remind myself that, through my writings, I may not only help or save a life now, but also in the future. Just how precious even one life is. It’s not merely about numbers but about the preciousness of even just one life. 

I find both my results and Fred’s so miraculous. Are our rapid reversals merely a fluke? I know many people are praying and searching for a protocol like the ones I am developing. I wish to write case studies about Fred and me and submit them to medical journals once we’ve completely reversed our diseases. The more case studies I can add, the more powerful. Then, later, conduct studies on larger cohorts of people. I also long to teach these hidden insights to medical students, the doctors of the future.

I wish we had more lives like in a video game, but we have one shot in this life. A lot of the things I thought were important now seem non-essential. “What would it profit a man if he gain the whole world but lose his soul?” echoes in my heart as I live each day. I am so grateful for the little moments in nature, the time spent with my loved ones and friends, colleagues and friends of God. 

“Does the work I do matter much?” I ask myself. I became a doctor to help save others from suffering, as I suffered from a disease since I was 14. I pray to God to guide my path

To Live or Die? That is the Question

Each thing we put in our mouth determines the number of our days, whether we prolong it or diminish it. Choose wisely.

Dr. Kevin Ham

In the story of Adam and Eve, they ate the fruit from the tree of the knowledge of good and evil. Though they could eat freely of every other tree, they were commanded not to eat of that tree. As a result, sin and death entered them through that disobedience.

Beside the tree of the knowledge of good and evil was the tree of life. If they had eaten from the tree of life, they would have lived forever. I think of the metaphor of these two trees and am reminded of the power of food and fruit. In other parts of the Bible, the books of Ezekiel and Revelation speak of the leaves being for the healing of the nations. These leaves can also include the vegetables we eat.

I prayed and contemplated asking my friend not to get a second stent, which he was scheduled for a couple of days later, and instead follow my protocol. But did I want to be accountable for his life? A stent was simpler than modifying one’s lifestyle. I decided just to give him a call and see how he was doing, and to suggest that, despite him having stents, he should still highly consider my heart reversal protocol so that his stents wouldn’t clog and that he should reduce his risk for the future, as he was still relatively young. 

I told him it likely took his heart disease about 30 years to clog 95%, but applying my heart reversal protocol, he could potentially reverse that 30 years of disease in under 3 years, but it would need to be very targeted and committed for that duration—extreme focus and commitment. 

Life and well-being or death and suffering? That is the question I ask myself each time I consider putting something in my mouth. 

Will this food or drink heal me or damage me? I often want to eat that sugary cookie or drink. That savoury, fat-filled food. That meat. The seafood I love so much. But I refrain when I remind myself of this question.

So far in the past 5 months, I’ve been very disciplined and thought about how I can accelerate my healing, faster than the 32 months case study I’ve read about, a young surgeon who at age 44 had 100% clog in the LAD coronary artery and in 32 months, reversed it to 100% normalcy, documented in Dr. Esselstyn’s study and book “Preventing and Reversing Heart Disease.” It’s quite remarkable. Yet I aim to accelerate this healing. While I am not 100% certain, with God, I believe all things are possible. 

Once I reverse my disease, I want to eat a healthier diet and slowly add seafood, then birds and eggs, then creeping things, then occasional grass-fed animals and dairy. This is the order of life in the six days of Creation. First light, then air, water, plants, fruits, sea creatures, birds of the air, creeping things, animals and humans, then rest.

I’ve helped rapidly reverse Fred’s high blood pressure, high cholesterol, and diabetes, and he’s lost 20 pounds in 6 weeks, off 4 of 6 medications. In another 6 weeks, he’ll be at a normal BMI and off his remaining two medications.

Now, I pray that I can coach my other friend to reverse his clogged arteries. I’ve learned much from my health ordeal and also from Fred’s. Each person is very unique, but we all have many things in common.

A Second Chance

Prayer is the heart speaking directly to God. Answers come in unexpected ways at times.

Dr. Kevin Ham

I wished my friend a safe recovery, half-wishing I had the courage to ask him to postpone his second stent. 

Many hours later, I asked him how he was feeling. He replied, “I really have to do your diet now. I didn’t get the stent.”

“What?” I asked, surprisingly. What happened?

He was on the operating table, and the cardiac surgeon said that it was not as severe an obstruction as they had thought and that he had time to manage it medically. My friend said he had prayed hard about whether to get the stent, but in the end just let things proceed. “He (God) had determined the outcome,” he texted.

Wow, I was thrilled. One less foreign body in his body sounded wonderful, as well as the fact that his 75% obstruction wasn’t as bad as it had appeared five days earlier.

I’ve shone the spotlight on my health journey, then on Fred. And while I am uncertain exactly how I should travel this path that God has set before me, I have a committed friend who will require my guidance. My miraculous reversal, as well as Fred’s, shows people what is possible when you fully 100% commit. 

Instead of the sufferings that come with eventual disease, we are enduring such temptations and trials as we try to reverse the many decades of disease that have culminated in our present disease: cause and effect. We pay for the choices we make each day for years and decades. Can we learn the lesson and choose more wisely each day now?

A Life of No Regrets

Did I do my best? That is all I can ask of myself and of God, given what is placed in my heart.

Dr. Kevin Ham

My friend regretfully said many times that he should have known better when he was told his cholesterol was a little high, when his blood pressure seemed to creep higher, and his doctor told him to manage his diet and exercise more. It didn’t seem urgent. But the disease grew ever so slowly and insidiously with time until it showed itself abruptly.

This was the exact same thought I had when I discovered my disease. Why wasn’t I more aware and diligent in preventing the #1 cause of death, heart disease? I even believed, since med school, that I had clogged arteries then.

I thought the same about my eye disease. Many optometrists told me that my retina was thin due to my myopia. I didn’t really know what that meant, but I knew I had a high risk of retinal detachment, so I didn’t look into it more. If I had been more proactive, I could have delayed or even prevented the likelihood of my becoming blind or having a heart attack. Now I believe that I can be even better off than those who have mild heart disease. A full reversal is possible for my heart. But for my eyes …

I realized in 2020 that it was not really a question of whether I would become blind, but of when. That became a very sobering thought. I would one day be blind. So I read and thought more about people who were blind and lived remarkable lives. Helen Keller touches my heart deeply. What a remarkable heart and mind. Her writings move me so deeply. Fanny Crosby and her 90 years of blindness, writing so many hymns of praise and memorizing so much of the Bible, including most of the New Testament, Psalms and Torah. Wow, what life could be like, even blind. They became my hope and inspiration.

Reversal Goals

His stent has a risk of thrombosis or getting obstructed in 5 to 10 years. He can also get new plaques in other arteries.

Immediately after stenting, three major goals:

1. Prevent clot formation on the new stent (thrombosis)

2. Prevent new plaque rupture elsewhere (secondary prevention)

3. Reduce shear stress and inflammation in arteries

To prevent the above, he will be on meds that thin his blood, likely statins and high BP meds. 

If he does not change his lifestyle (diet, exercise, rest, stress), his plaques could grow by 5-12% on average each year. His 75% obstruction could progress to full obstruction in as little as 2 to 5 years.

Following my Heart Reversal Protocol, he could reverse his plaque in ~3 years or less. Since he is 7 years younger than I am, I believe he can reverse it faster than I can, if he adheres to it like I have, 100% fully committed, as he will also have the power of medications along with targeted foods, fasting and exercise.

Mechanisms of Plaque Regression:

• Lowering LDL <55 mg/dL (1.4 mmol/L) I’m 61 mg/dL

• Lowering inflammation (CRP <1.0) I’m at 0.2

• Normalizing insulin, fasting glucose: HbA1c <5.4%  I’m at 5.3%

• Triglycerides <100 mg/dL (1.1 mM)  I’m at 61

• BP < 115/75 mmHg  I’m 105/65

• Increasing nitric oxide (endothelial repair) - I’m very diligent about this.

• Fasting and autophagy (foam cell clearance) - I’m doing 16:8 fasts with weekly 24-36h fasts. I’m planning to try a 19:5 fast with weekly 24-36h fasts to accelerate healing.

Reflection

The only thing worse than being blind is having sight but no vision.

Helen Keller

It seemed intended by the blessed providence of God that I should be blind all my life, and I thank him for the dispensation. If perfect earthly sight were offered me tomorrow I would not accept it. Because when I get to heaven, the first face that shall ever gladden my sight will be that of my Savior.

Fanny Crosby

I have lived a full life, and I am prepared to go, but I asked the Lord to allow me to live so I can see my family grow and mature in the Lord. That is my personal prayer, for my children to know the Lord God intimately and to live their lives fully for Him, glorifying and praising Him. 

My personal faith, when I discovered the love of God through Christ who died for me, changed my life forever at the age of 15 years in 1986. God has blessed me so tremendously beyond all that I can think or ask. 

I ponder that moment when Count Zinzendorf in Germany looked upon a painting called Ecce Homo, which depicted Christ with a caption that read, ‘Ego pro te haec passus sum; Tu vero quid fecisti pro me’— “This have I suffered for you; now what will you do for me?” At age 17, the Count realized he had done little for Christ and decided to dedicate his life to him.

I ponder that question now and wish longingly to do what the count did.

Ecce Homo by Domenico Feti.

May you ponder the number of your days and ask for a heart of wisdom to know their number and become wiser and more grateful as each grain of sand in your hourglass passes each day.

Ease the Heartache of Loved Ones

Please forward my newsletter to your friends and family and ask them to sign up. 

I’d love to help a lot of people prevent, reverse, heal and ease the suffering of disease.

Life-Changing Question

What have you been procrastinating about that you should start today for your health, especially your lifestyle of diet, exercise, stress, relationships or rest?

Mine is better sleep. I have averaged less than six hours the past four months and last week averaged just over four hours, which was what I averaged in my 20s and 30s and likely a key factor in my eyesight and heart problems.

I decided that I am going to do my best to go to bed by 11 pm and be in the dark until 6:30 am so my eyes get 7.5 hours of rest and hopefully at least 6.5 hours of sleep. I will start researching and developing a protocol for better sleep for the next several months. May God give me wisdom and sweet rest.

Next week—

The Strategy of Breakthrough for Health and Wealth

Just 5 Principles for Remarkable Growth and Renewal.

Recommended Tests

If you are 35 years+, get these test to establish a baseline and risk assessment for heart disease, stroke and diabetes.

• Calcium CT heart scan

• Assess how much calcium in the heart arteries to assess risk of heart attack

• Score >100 = moderate risk. 

• Score of >400 = severe with likelihood of heart attack in 2-5 years.

• My calcium score was 505!

• If your score is >100, consider getting a CT Angiogram Cleerly to map out your coronary arterial plaque obstructions.

• US costs $100-$200 and low dose radiation

• Carotid CIMT ultrasound

• Assess risk of plaque in the neck arteries to assess risk of stroke. Plaque can rupture and lodge in the cerebral brain arteries

• It is also a way to screen for heart disease, as a low cost, with no radiation

• I had plaque (~25% blockage with CIMT of 1.8mm) which I reversed in 3 months to 0.84mm and no plaque. Almost miraculous.

• Cost ~ $150 USD

• Lipid blood tests 

• HDL, LDL

• If LDL is high, then get 

• Oxidized LDL. This will assess risk as oxidized LDL is what causes damage and plaques in your arteries

• Fractionated lipid profile (NMR) so that you can see size and number of your lipoproteins

• Triglycerides

• Apolipoprotein B (a better measure of risk for heart disease than just LDL)

• Lipoprotein a (special type of LDL that is more genetic based and much harder to modify by lifestyle)

• Insulin Resistance & Diabetes Risk

• HbA1C (to assess risk of diabetes, prediabetes)

• Fasting insulin and glucose (assess insulin resistance)

• Inflammation

• CRP

• Homocysteine and 

• Omega 6: Omega 3 fat ratio

• Heavy metals (Iron, Ferritin, Arsenic, lead, mercury)

• Hormones

• TSH (assess thyroid)

• Cortisol (assess stress)

• Vitamins & Minerals

• Vitamin D (usually low)

• Vitamin B12

• Magnesium etc

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

The Power of Fasting (Part II)

Mimicking Fasting - the Ketogenic Diet.

Reverse Disease’s One Way Road

If you’re going the wrong way down a one-way road, it's obvious what you must do. Reverse. So why don’t we do that with our modern ailments?

Dr. Kevin Ham

The fasts I spoke about last week, which resulted in rapid reversals, were almost miraculous. But nowadays, pills and supplements have replaced fasts.

As doctors, we seek to cure, but we often seem to just manage chronic disease, using 'Band-Aids' to improve symptoms and numbers without truly reversing or helping change the lifestyle that led to the disease.

Let me take you down history's lost archives of miraculous remedies and how they are being reimagined for today's prevalent diseases. 

As I research and look for cures for my diseases (wet macular degeneration and heart disease) and for those who suffer around me, I am so humbled. I seek no more than the joy of seeing others feel more life and purpose. How many and who will benefit from my writings?

And I am so grateful to all the people mentioned in my writings. I wish I could read all their biographies and writings. They should be awarded Nobel prizes. So, chapeau to the many scientists, doctors, and dietitians who dedicated their lives so that we may benefit for many decades or centuries later.

These Eureka protocols that give remarkable results are drowned out in a sea of much 'noise', making it hard to separate the true signals of cures and rapid reversals. I feel as if God has given me a mission to find these one by one and make them known for those who may be searching for such a remedy for themselves or a loved one.

Curing Seizures Fast

When food is withdrawn, the storm in the brain is stilled.

Dr. Guillaume Guelpa

Many people have heard of the famous Frenchman Louis Pasteur's germ theory, published in 1861, which fueled the medical renaissance. But, in 1911, two other Frenchmen, Dr. Guillaume Guelpa and Dr. Auguste Marie, a couple of quiet neurologists, discovered something extraordinary in the wards of Bicetre Hospital, which were filled with incurable epileptic patients.

These were not just mere cases of minor epilepsy, but severe, uncontrollable and debilitating seizures. The treatments back then were crude or disappointing: bromide salts, prayer, rest cures, which did little to quell the storms shaking both brain and body. Bromide intoxication made patients like zombies, and they were often restrained during seizures. Patients who refused food due to the severity of their symptoms sometimes stopped seizing altogether. Marie proposed testing the fasting patients for several days, using laxatives to cleanse the intestines and then refeeding with a modest vegetarian diet.

The results were astonishing. By the third day, the convulsions ceased. When they ate, the seizures returned.

They tested 21 patients during their four-day fast. 100% improvement! They concluded modestly:

“L’abstinence alimentaire semble modérer les accès d’épilepsie.”

(Food abstinence appears to moderate epileptic attacks.)

They presented a paper in 1911, which was largely dismissed. How could such a severe, incurable disease like epilepsy be cured by not eating? Their breakthrough discovery languished like a seed buried deep, without water or sunlight, just as their names faded into the quiet recesses of history.

The Preacher-Doctor of Battle Creek

In stillness and emptiness, life reorders itself.

Dr. Hugh Conklin

Across the waters, also in 1911, Dr. Hugh Conklin, born in rural Michigan when faith healers, homeopaths and scientific physicians fought to be the trusted experts, was a teacher and lay pastor before he became a doctor. He moved to Battle Creek, home to the burgeoning Kellogg Sanitarium, run by Dr. John Kellogg, who preached widely in America that vegetarianism, hydrotherapy, and fasting were forms of spiritual purification. 

Conklin had the same ethos, but applied it specifically to seizures, believing they were caused by autointoxication, a popular theory at that time, which postulated that undigested food fermenting in the colon released toxins that 'short-circuited' the brain. If the intestines were cleared and at rest, the body and brain could cleanse themselves.

His radical remedy?

Supervised water-only fasts for 18 to 25 days, with gentle enemas and prayer.

He treated 1200 patients. 90% of children improved. 50% of adults became seizure-free. But they resumed their seizures when they ate again.

When he passed away quietly in 1933, one physician took notice of his remarkable case studies.

Bridging Faith and Chemistry

We need not starve the patient; we can feed them differently

Dr. Russel Wilder

Wilder had just graduated from the University of Chicago in 1910 and joined the Mayo Clinic in Minnesota. He was an empiricist, analytical and fascinated by metabolism. He had collaborated with Dr. Banting, who had discovered insulin in Toronto and had a deep interest in diabetes.

He had read Conklin's reports and Guelpa & Marie's forgotten paper. Surely there must be some biochemical mediator occurring in the brain. He recruited volunteers to fast and to have their blood and urine tested. What he discovered astonished him. As glucose levels dropped, levels of B-hydroxybutyrate (BHB) and acetoacetate rose. Instead of using glucose for energy, the body began producing ketones derived from fatty acids, which could cross the blood-brain barrier.

His eureka moment: The ketones that arose during fasting could be mimicked by a diet that emulated the fasted state to maintain ketones in the blood (ketosis).

He coined the term "the ketogenic diet" in 1921, claiming it "reproduces the physiological effects of fasting."

He started clinical trials at Mayo. The protocol:

• 80% fat

• 15% protein

• 5% carbohydrates

• Calorie-restricted to maintain ketosis.

The results were dramatic. Children became seizure-free within days. It was reported in the newspapers as the 'miracle diet'. Wilder wasn't fazed by the popularity. He was dogmatic about precision, data, and medical supervision to achieve ketosis and cure seizures. He collaborated with dieticians.

He wondered if ketosis could influence other diseases of metabolism like diabetes, obesity and even schizophrenia?

Ketogenic Medicine

The spoon can sometimes do what the syringe cannot.

Lydia Pauli

Wilder's work on the ketogenic diet reached the ears of Johns Hopkins Hospital in Baltimore, and Dr. Samuel Livingston eagerly adopted it together with Lydia Pauli, a Swiss-trained dietitian, who designed the meal plans that were both therapeutic and tasty. "Food is the most intimate form of medicine," was her maxim.

Their work at Hopkins inspired dozens of hospitals, and by 1930, America was 60% seizure-free and 90% improved. The ketogenic diet became the standard treatment for pediatric epilepsy.

But in 1938, phenytoin, the first true anti-seizure drug, was discovered. By the 1940s, this drug rapidly replaced the ketogenic diet. When Livingston retired in 1950, he wrote a single line in his final lecture:

“It is regrettable that in medicine, what is forgotten is often what is most needed.”

Resurrecting the Lost Cure

Sometimes the cure is already in the archives.

Jim Abrahams

Like a washed-out and forgotten actor, decades passed, burying the ketogenic diet. In the 1990s, Jim Abrahams, a celebrated movie director and producer of hits like Airplane! and the Naked Gun, was desperate.

His two-year-old son, Charlie, was suffering from relentless drug-resistant epilepsy, seizing hundreds of times a week. They tried every drug and treatment, but nothing worked. The doctors told him there was nothing further they could do and that he should prepare for the worst.

But Abrahams could not sit idly by and watch his son succumb to this debilitating disease.

"If we can invent flying machines and atomic bombs, then there must be a cure for seizures somewhere."

Then, in his frantic search for any miracle, he came across the Ketogenic diet while reading an obscure 1930 neurology piece about its miraculous results. He contacted Johns Hopkins, where Dr. John Freeman was still practicing this therapy. Charlie's seizures ceased completely—a miracle.

Abrahams, determined to help other children, formed the Charlie Foundation in 1994 and then produced a film starring Meryl Streep, First Do No Harm, after the Hippocratic Oath that all physicians take. Over 100 hospitals re-established the ketogenic diet. The Charlie Foundation still advocates the ketogenic diet for epilepsy, autism and cancer.

Regenerating Neurons in the Brain

Every cell has a clock; fasting winds it back to zero.

Dr. Mark Mattson

Growing up with a fascination with nature in the backdrop of Minnesota, exploring forests and rivers, and observing how the cycles of nature —its hunger, hibernation, migration, and feasting —led him to remark, “Everything that lives thrives not on constancy, but on rhythm.”

Earning a Ph.D.  While studying neurodegeneration, he joined the National Institute on Aging and became its Chief of Neurosciences. He combined molecular and evolutionary biology to ask, “Why does the brain benefit when we fast?”

His landmark experiments in rodents discovered that when food was restricted on alternate days, neurons increased the production of a molecule that promotes neurogenesis and synaptic plasticity. In other words, their brains became sharper, more exploratory and resistant to stress. 

Mattson’s eureka moment came when he examined these neurons under the microscope. The fasting group had dense dendritic neural networks. Hunger wasn’t neurotoxic; it was neurotropic, facilitating neural growth and connections. The brain grew stronger in the face of intermittent stress.

He realized that fasting activates an internal survival circuit. When food is scarce, the brain adapts to enhance focus and memory to aid hunting. When food is plentiful, the brain atrophies. Modern overeating is not just a metabolic problem; it’s slow neurological decay.

Fasting improved mitochondrial efficiency —the powerhouses of the cell —reduced oxidative stress, and induced autophagy —the cellular self-cleaning process. He postulated that fasting would help to protect the neurons in diseases like Alzheimer’s, Parkinson’s and depression. He often fasts for 8 hours daily, sometimes eating just a single plant-based meal in the evening so he can keep his mind clear.

He later joined Johns Hopkins and sparked the modern intermittent fasting movement, inspiring millions to adopt a 16:8-hour (16-hour fasts, eating in an 8-hour window) or a 5:2-day (eat for five days and fast for two days) intermittent fasting (IF) regimen.

He remarks the hidden obvious now:

“The body was never designed for constant feeding. Health is found in the spaces between. The body knows how to heal, our job is to stop interrupting it.”

Time-Restricted Eating’s Marvel

It’s not just what you eat, it’s when you eat.

Dr. Stachin Panda

In a building at the Salk Institute in La Jolla, California, designed by the spiritual architect Louis Kahn, whose hallways captured the path of the sun, Panda investigated the genes that control the circadian clock, the internal rhythm of the body that synchronizes metabolism, sleep, and hormones. He deleted the core clock genes called Cry1 and Cry2 in mice and watched feeding, temperature and glucose cycles become chaotic. The mice grew obese and diabetic, even without eating more food.

One of his students mistakenly left a group of normal mice with limited access to food to only ten hours each night. Despite identical calorie intake, these mice stayed lean, slept better, and lived longer than those fed liberally.

Panda’s eureka moment came instantly as he saw that “It’s not just what you eat, it’s when you eat!” This time-restricted eating (TRE) could reset circadian rhythm and restore metabolic health. He published his studies, restricting feeding to an 8-10 hour window to avoid fatty liver disease and improve glucose tolerance.

In human trials, he observed much the same effects. Reduced weight, improved sleep quality, and sharper focus. Panda associated this with the oscillation of thousands of genes that switch on or off depending on feeding time. This is called epigenetics, where the expression of genes are altered on or off based on environment. When eating is liberal, those genes lose coherence and metabolism drifts out of rhythm, much like an orchestra without a conductor.

He laments, “Modern life is a 24-hour buffet. Our clocks are starving for darkness.” Fasting is not merely abstaining from food, but about rediscovering time as therapy.

Reflection

The rhythm of life
Sets with darkness and light
Disobey and it cuts like a knife
Adhere and you master time’s bite
When dusk descends, let hunger rest
For rest heals the body best

Dr. Kevin Ham

Without context, I did not really understand why or how the ketogenic diet mimics the powerful benefits of fasting. The low carbs reduce glucose levels and, therefore, insulin levels, so the body needs to produce fat energy in the form of ketones, mimicking fasting ketosis. Since the diet is high in fat, you will need to focus on healthy fats (non-processed and little or no heated oils).

Ease the Heartache of Loved Ones

What is the big bottleneck of Diabetes? Glucose or Fat?

Dr. Kevin Ham

If you have friends or family, please forward my newsletter to them and ask them to sign up. I’d like to help a lot of people reverse and heal their disease.

Life-Changing Question

Can you eat the same meals but in a shorter time frame?

Try for an 8-hour restricted-time feeding period, giving you a daily 16-hour fast, as Mattson has popularized. As you get better at producing ketones, try moving to a 6-hour feeding period. The resting or fasting interval between eating is almost as important as the foods you eat.

Next week—

The Power of Fasting (Part III)

Fasting to stress cancer

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

The Power of Fasting (Part I)

Many times not doing is the most powerful thing you can do.

Fasting Reverses Disease Fast

Is it possible that modern abundance carries its own disease?

Dr. Haakon Strøm, during WWII’s insights

We live with ‘too much’ abundance, but not of a good kind.
Rest would do us much good.

Dr. Kevin Ham

We live in an age of overabundance. During WW2, when food became scarce due to forced food rations and the people of Norway had to eat a modest meal of vegetables, whole grains, fish and some fruit but no meat or dairy, incidence and prevalence of heart disease and stroke plummeted 30%. Many cancer rates also declined significantly. Upon freedom, with an abundance of food, the diseases skyrocketed back to previous highs.

What if we simply stopped overeating or skipped just one meal a day? Almost all of our modern day diseases would cease and disappear like Houdini.

A 382 Day Fast

I just stopped eating, and waited for my body to remember what it was.

Angus Barbieri

In 1965, in the coastal town of Tayport, Scotland, 27-year-old Angus Barbieri was at wits’ end. Weighing 456 pounds and 6 feet tall, his BMI exceeded 65, what is defined as ‘gross morbid obesity.’ Always short of breath, ankles swollen, barely able to stand and walk, he checked himself into Maryfield Hospital in Dundee in June 1965, in despair. Doctors planned a short 2-week fast to kick-start some weight loss. 

But after a fortnight, his hunger disappeared, his mood lifted, and his blood tests were improving. He asked his physician, Dr. William Stewart, if he could keep going until he reached his proper weight.

That continued for months until it became the longest recorded therapeutic fast in medical history: 382 days!

Protocol Summary

The Slow Reversal of Disease

The slow, methodical, steadfast pace of the human spirit always wins more than the fast, yet brief pace of the rabbit.

Dr. Kevin Ham

The Weight and Lab Results

His doctors noted no muscle wasting beyond expected norms, likely because his enormous fat reserves provided steady energy and protein sparing through ketosis.

The case stunned the medical community.

The Postgraduate Medical Journal (1973; 49: 203–205) became one of the most cited fasting papers of the century. It proved the human body could sustain itself on stored energy far longer than anyone believed. It inspired later studies in very-low-calorie diets, fasting-mimicking protocols, and modern therapeutic fasting clinics.

Yet the authors added a caution:

“Prolonged fasting should not be attempted without close medical supervision. Nevertheless, this case shows the remarkable adaptability of human metabolism.”

Rapid Decline for Freedom

It is not those who can inflict the most, but those who can suffer the most who will conquer.

Bobby Sands

In the spring of 1981 in Northern Ireland, inside the cells of the Maze Prison, a small group of men decided to protest their being designated as criminals and demanded they be treated as political prisoners. As a protest, they stopped eating.

Bobby Sands, a 27-year-old thoughtful, red-haired poet and community organizer before his arrest for being part of the Irish Republican Army, stopped eating in protest on March 1, 1981. 66 days without food, he died on May 5, 1981.

The Biology of Starvation

Medical teams monitoring from a distance (the prisoners refused medical intervention) recorded the grim timeline of starvation:

• Days 1–10: Glycogen gone, liver begins converting fat to ketones.

• Days 10–30: Fat reserves deplete; muscle breakdown begins.

• Days 40–60: Organ tissue catabolized; heart, kidneys, and lungs weaken; eyesight fails; hallucinations begin. By Day 40, Sands weighed less than 100 pounds. He could no longer stand.

• After Day 60: Multi-organ failure, cardiac arrest, death. By Day 60, his heartbeat was faint; he drifted in and out of consciousness, reciting prayers and writing fragments of poems.

His last entry in his diary read:

“I am standing on the threshold of another trembling world. May God have mercy on my soul. 

Royal Road to Healing: The 21 Day Fast

When the digestive fire rests, the spirit rises.

Otto Buchinger Sr.

Desperate for relief, Buchinger heard about a doctor in Freiburg, Dr. Gusta Riedlin, who treated incurable patients by supervising them by withholding food. Dr. Riedlin greeted him with his customary, “For three weeks, you will eat nothing. Only water, broth and rest. Trust nature.”

On his Freiburg clinic door was his signature phrase, which is still printed in naturopathy textbooks today: “Fasting is an operation without a knife.”

Riedlin told his students that to fast was to practice bravery in small doses. It was the daily rehearsal of death and rebirth, a sacred interruption of appetite, ego, and habit. “In hunger,” he said, “we meet both our weakness and our will.”

The first week was torture. In extreme pain from his disease and layered with hunger and silence, but by the 12th day, the pain in his joints began to ease. By the 18th day, he could walk unaided. On day 19, he began to eat some fruit, then vegetables and then carbs to break his fast. On the 21st, he wrote in his journal, “A miracle born of emptiness.’

He returned home whole and began to measure fasting’s effects with the precision of a naval logbook with blood pressure, pulse, uric acid, and joint swelling. He performed miraculous cures for his patients, including curing pain, high blood pressure, high triglycerides and arthritis. He added structured refeeding after the 3-week-long fast, herbal teas, meditation, and long walks by the lake. Fasting, he declared, must be holistic with whole body, mind and moral renewal.

His clinic on Lake Constance in 1920 expanded as his “Buchinger Method’ became Europe’s most respected therapeutic fast, treating arthritis, hypertension, diabetes, and chronic fatigue. He called it the “royal road to healing.” He lived a healthy life until 88, and his legacy continues to this day.

Autophagy

We live by constant destruction and rebuilding. Life is maintenance. If we forget that, we age not just in body, but in mind.

Dr. Yoshinari Ohsumi

The 2016 Nobel Prize in Physiology or Medicine was awarded to Dr. Yoshinori Ohsumi. 

In the quiet basement of the University of Tokyo in 1990, peering through a microscope observed starving yeast, and the formation of odd bubbles forming inside them, eventually consuming fragments of the cell, it looked like cellular destruction, but on more careful observation, the cell was dismantling its damaged parts to recycle the amino acids for survival. This was repair through digestion. 

He coined the term autophagy from the Greek auto, self, and phagein, to eat.

By 1992, Ohsumi discovered the genes that, when disabled, stopped the self-eating recycling mechanism and named these genes ATG1 to ATG15, the autophagy-related genes, and mapped the cell’s recycling plant —the process by which we renew ourselves at the cellular level.

When insulin and nutrients fall, mTOR, the molecule that commands growth, steps back and allows AMPK, the energy sensor, to step into command.

The cell removes malfunctioning mitochondria, misfolded proteins, and precancerous DNA. 

• In the liver, autophagy clears fat droplets.

• In the brain, it dissolves amyloid tangles.

• In the heart, it rejuvenates mitochondria.

• In the immune system, it prunes old senescent cells.

Without autophagy, disease accumulates like fat and rust.

With autophagy, the body becomes antifragile, reversing disease, and becoming cleaner, smarter, and younger.

Animal studies show that stimulating autophagy can extend lifespan by 30-40%. Humans with high autophagy markers have lower cancer and neurodegeneration risk. 

Long fasts of 48-72 hours can amplify autophagy by 8-10x, initiating stem-cell regeneration and immune renewal.

Even time-restricted feeding (TMF) of 16-18 hours daily activates a mild 1.5- 2x increase in autophagy, enough to clear the day’s cellular clutter before it turns into disease.

Ohsumi gives the quiet but stern warning that modern society, with its constant eating and over stimulation, “denies the cell its natural fasting state. Without emptiness, we drown in our own abundance.”

Renewal does not occur by adding but by subtracting. The body heals not by gaining but by letting go. When Ohsumi was asked for his advice on longevity, it was simply,

“Eat less, move more, and give your cells time to clean their rooms.”

11 Day Fasts - Dr. Alan Goldhamer

If you stop doing the things that cause disease, the body will heal itself.

Dr. Alan Goldhamer

Over in America, in Santa Rosa, California, in 1990, Dr. Alan Goldhamer, trained as a chiropractor, didn’t want to manage disease but instead remove its cause. Goldhamer had studied the early fasting physicians —Tanner with his public 40-day fast in New York and Buchinger with his 21-day fasts —and wanted to test their anecdotes with medical data. 

His idea was simple, yet radical: create an inpatient facility for medically supervised water-only fasting. Just water and rest, monitored by physicians, nurses and charts.

The body’s response of over 20,000 who checked themselves in was astonishing!

A hypertensive who entered at 180/110 mmHg left two weeks later at 118/72.

His studies show 174 hypertensive patients who fasted for about 11 days, then refed 6-7 days on a plant diet, saw blood pressure fall 37 mmHg systolic and 13mmHg diastolic. 

Severe high blood pressures dropped 60 mmHg systolic and all patients stopped medications.

A second study of 68 people with “borderline” hypertension found a 20/7 mm Hg drop, with 82 percent reaching 120/80 or lower.

Inflammatory markers, such as C-reactive protein (CRP) and TNF-alpha, declined sharply. Cholesterol normalized. Insulin sensitivity improved.

Goldhamer’s TrueNorth became the largest fasting database in the world, 20,000 water-only fasts over thirty years. 

The cure is simple, the results are simply profound. Goldhamer modestly says,

“We let nature do the work, we just stay out of the way.”

Alternating 24 or 36 Hour Fasts - Dr. Jason Fung

The most powerful medicine for diabetes is not a pill but a fast.

Dr. Kevin Ham

A few decades later in 2018, a brilliant doctor in Toronto Canada, Dr. Jason Fung, put three men who had long-standing severe diabetes on a supervised, alternating 24 to 36-hour fasting protocol with whole-food meals in between. 

For half a century, diabetes was considered chronic. Medications were added over the years until insulin was a mainstay, with possible blindness, kidney dialysis or leg amputations.

But these patients proved that all was false.

Patient A: 5 Days to Normal

• Age / Profile: 52-year-old, 5-year history of type 2 diabetes; injecting 70 units of insulin daily plus metformin.

• Fasting protocol: 24-hour fasts, three times per week, alternating with low-carb whole-food days.

• Day 1–3: insulin doses halved; glucose dropped steadily from 14 mmol/L (252 mg/dL) → 7 mmol/L (126 mg/dL).

• Day 5: insulin discontinued entirely. No hypoglycemia.

• Month 1: fasting blood glucose stable between 5–6 mmol/L (90–108 mg/dL).

• Month 3: HbA1c ↓ from 12.0 → 7.5 %; weight ↓ 10 kg (22 lb); waist ↓ 13 cm.

• Month 6: off all diabetic meds; energy “better than in twenty years.”

Patient B: 9 Days to Normal

• Age / Profile: 60, diabetic for 10 years, on insulin + two oral agents.

• Fasting protocol: 36-hour fasts on Monday, Wednesday, Friday.

• Week 1: insulin tapered from 60 → 20 units/day; fasting glucose fell from 11 → 6 mmol/L.

• Day 9: last insulin injection; continued oral metformin briefly.

• Month 2: HbA1c 7.2 → 6.0 %; weight ↓ 11 kg (24 lb); waist ↓ 13 cm.

• Month 6: all medication stopped; fasting glucose consistently < 6 mmol/L (108 mg/dL).

Patient C: 18 days to Normal

• Age / Profile: 67, 15-year diabetic, on multiple daily injections + statin + ACE inhibitor.

• Fasting protocol: 24-hour fasts three times weekly, later extended to 36 hours.

• Week 3: insulin stopped after 18 days; oral meds halved.

• Month 2: HbA1c 6.8 → 6.2 %; weight ↓ 9 kg (20 lb); waist ↓ 13 cm.

• Month 10: still off insulin; blood pressure normalized; HDL ↑ 10 %, triglycerides ↓ 25 %.

Reflection

Empty your heart
Abstain from food and wine
Let the abundance depart
To restore your original design

Dr. Kevin Ham

Life is simple and profound. Reflect upon how the emptiness of the vessel is the most useful part of the vessel. Inside your body is a filling and emptiness. To be full, you must empty.

Ease the Heartache of Loved Ones

What is the big bottleneck of Diabetes? Glucose or Fat?

Dr. Kevin Ham

If you have friends or family, please forward my newsletter to them and ask them to sign up. I’d like to help many people reverse and heal their disease.

Life-Changing Question

What can you subtract in your diet or your life for 30 days to be whole and full again?

Within the law of multiplication hides the fact that you must subtract to multiply. Not just subtract one thing, but 80% of the things you do, you think, you eat to find the 20% that give you the bulk of your results, the 80%. This is the 80/20 principle and it resides in all facets of life and nature.

Next week—

The Power of Fasting (Part II)

Many times not doing is the most powerful thing you can do.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

The Diabetes Reversal Flywheel

Emptying the liver to live fully

Low Carb Diets Work But Not the 1st Choice

Sometimes the villain hides in plain sight while we focus on red herrings.

Dr. Kevin Ham

It makes sense to reduce carbs, i.e., glucose, to reverse Diabetes, as high glucose levels lead to high insulin, which then stores the excess glucose as energy (glycogen & fat) in the liver, pancreas, muscles, and adipose (fat) cells.

But where is the biggest bottleneck in Diabetes?

The Biggest Constraint in Diabetes

Unlocking the stored fat in the liver, pancreas, muscles and blood vessels allows the flow of energy in days to weeks.

Dr. Kevin Ham

Let's say that the rain (like refined sugars) is the cause of an accident on the highway. That accident initiates an initial block to traffic flow (stored fat in the liver), and the continued rain leads to more crashes, resulting in even more blocks.

The rain continues, but the many accidents have now blocked the highway to a standstill.

Which is the big bottleneck? The rain or the accidents?

When Diabetes is longstanding, there is multi-organ dysfunction in the liver, pancreas, muscles, and the endothelial cells of the blood vessels in the heart, brain, and legs.

Removing the blockages, ie, the accidents, will allow traffic to flow despite the continued rain. 

In the case of Diabetes, we want to first focus on removing the big bottlenecks of fat in the liver, pancreas, muscles and adipose tissue, as well as the potential plaques in the blood vessels (as this can result in life-threatening heart attacks or strokes).

Make sense?

Rapid Reversal of Diabetes

Almost unbelievable reversal in just two weeks is a testament to the healing powers of the body when you let it heal.

Dr. Kevin Ham

That's why Fred had such a profound effect when we focused on removing the visceral fat in the arteries and theorgans. In just 2 weeks, his high blood pressure normalized without need for his two bp meds, his fasting glucose was under 6 mM (108 mg/dL) and insulin sensitivity was great at 16. His LDL cholesterol decreased from 107 mg/dL (2.83 mM) to a remarkably low level of just 34 mg/dL (0.88 mM), which is lower than his HDL at 38. He is now in plaque and fat removal mode. With exercise, he can further lower his LDL while increasing his HDL and rapidly reverse plaque.

Keeping Health vs Reversing Disease

Keeping health is very different from restoring health. It requires a change in your mind and in your lifestyle.

Dr. Kevin Ham

When you are healthy, it is like being wealthy. The first rule, then, is to retain health and retain wealth. You don't have to do anything drastic when you are healthy or wealthy. Maintain a low-risk, low-reward lifestyle. 

However, when disease develops, you need to seriously consider changing your lifestyle habits and consult a doctor about medicines or surgery when indicated. Now, the risks are higher, so you must reduce them significantly and seek higher rewards. Regaining lost wealth is far more challenging than maintaining it. This is a key rule for Warren Buffet: Rule #1. Don't lose money (wealth/health).

Rule #2. Don't forget Rule #1. Simple right?

Does diet matter when you are healthy? 

As long as the foods are natural and whole, cultures with low disease prevalence have shown that macronutrients don't seem to matter much, whether high or low in carbs, fats, or protein.

But when disease comes, it's cause and effect. The effect is disease. What is the cause? You need to stop what is causing your disease and then allow your body to heal itself. Sometimes you need medicines to help when the disease is more advanced. 

I considered a stent, statins and baby aspirin as my coronary artery was blocked 77%. My CT heart flow showed that despite that high degree of blockage, I have a remarkably effective blood flow of 75% and my HIIT exercises must have enabled my blocked arteries to dilate enough as well as form collateral vessels (natural bypasses). I believe that I can reduce this blockage by 50% and possibly even eliminate it completely. We shall see, and by the grace of God, what happens over the next 2-3 years. And my LDL cholesterol reduced by 50% in 5 weeks and by 64% in 3 months, so there was no need for a statin. Additionally, my plaques were all stable (not low-attenuated on CT), and therefore, there was no need for a baby aspirin.

Throughout history, many cultures thrived on high-carb, fruit-rich diets without Diabetes:

• Okinawans (Japan): 70% calories from sweet potatoes, fruits, vegetables → slim, long-lived, no diabetes until Western food arrived. Long life and healthspan of 85 years and most centenarians (100 year olds)

• Kitavans (Papua New Guinea): diet of starchy tubers, fruits (bananas, papaya, mango), coconuts → no obesity, Diabetes, or heart disease.

• Tarahumara (Mexico): corn, beans, squash, fruits → virtually no diabetes until refined foods arrived.

• Hadza (Tanzania): half their calories in the rainy season from fruit & honey → still no diabetes thanks to fiber, activity, and absence of processed oils.

• Traditional Pacific Islanders: breadfruit, papaya, banana, yam → no diabetes before sugar/flour/oils were introduced.

Once processed foods entered these cultures, they began to develop the diseases prevalent today. Carbs are not the true villain. It's the types of carbs (refined), fats (heated, processed, with a high omega-6 ratio) that lead to metabolic dysfunction. Whole-food carbs (fruit, beans, grains, roots) are healthy.

Reversal Flywheel

Turning a vicious cycle into a virtuous cycle is the eighth wonder of life, reversing worsening disease into improving health.

Dr. Kevin Ham

Fasting: Empties overflowing fat stores in the liver and visceral fat, providing 'clean energy' for healthy cells, and induces autophagy (the process of cleaning up cancerous and diseased cells) to recycle and eliminate metabolic waste throughout the body. The low-fat, low-calorie diet accelerates this liver fat reversal.

Healing Foods: Targeted foods that both clean up metabolic overload (LDL, glucose, fatty acids) as well as heal damaged cells, organs, systems, and restore proper hormonal balance. These healing foods replace the damaging foods you once ate, and the reversal becomes remarkable.

Exercise: Helps clear glucose into muscles and empty stored fat, allowing the body to work and run more efficiently.  This allows insulin to do its job when it needs to and return to its resting state most of the time, rather than working all the time without effect (insulin resistance leading to higher glucose and insulin levels all the time = diabetes). More vigorous exercise utilizes glucose more quickly, thereby reducing insulin requirements. This is a key for post-meal exercises.

This creates a powerful, synergistic flywheel that makes you leaner, healthier and fitter. You will feel better, clearer and stronger with each rotation of the flywheel.

3 Month Goal: Reverse Diabetes Completely

Blood vessels start healing right away, just like a cut heals. You put a bandaid on cuts to allow it to heal, so why not put a bandaid on your liver, pancreas and blood vessels.

Dr. Kevin Ham

I believe the metabolic dysfunction that leads to Diabetes can be reversed in as little as a week, but the method to do so is very hard, as it means not eating for a week to unlock and reset your body's metabolism. If you are on drugs, there are dangers of hypoglycemia and too much fat and toxins released from the stored fat into the blood all of a sudden, which can have potential issues.

In a study of end-stage diabetics who needed amputations, a 7-day supervised water fast saved them from amputations ~half the time—quite drastic measures for a drastic consequence of Diabetes.

Another study showed that in just 2 to 7 days, liver fat can decrease by 34%, restore hepatic insulin sensitivity, and reduce fasting insulin levels by 40-60%, resulting in normal liver fat by ~8 weeks. These people were on a low-calorie, low-carb diet. (Kirk et al., Gastroenterology 2009; Taylor 2013, 2019 - "Newcastle Counterpoint program"; Luukkonen et al., PNAS 2020).

For Fred, I proposed a Reversal Protocol that I felt was 'doable'. Before he started, he said he didn't have the willpower or motivation to change anything at all. But when I sat down with him for an hour to explain what we were going to do and why it would work, he decided to try his best for three months and see. As you saw in my last newsletter, he has had remarkable results in just two weeks. 

I know this will work for the majority of people because the principles follow the metabolic principles of the body. To date, you've been putting too much of the wrong type of gas (ie: wrong types of foods) into an already full, overflowing gas tank. The excess gas is leaking out and overflowing in your blood and organs. 

Core Goals:

• Reverse insulin resistance at its root by sequentially depleting fat in those organs and restoring metabolic flexibility.

• First, the liver (1st week) - decrease fasting glucose, insulin, liver enzymes.

• Then pancreas (1st month) - decrease post-meal glucose

• Then muscle (2nd month) - increase insulin sensitivity (HOMA-IR < 1.5)

Core Goal in 1 week:

Rapidly empty liver fat stores and restore liver insulin sensitivity, so that the liver stops over-producing glucose, allowing fasting glucose and fasting insulin to normalize. Need to monitor glucose and medications if hypoglycemia.

Expected 1-week outcomes:

• Liver fat: ↓ 25-35%

• Fasting glucose: ↓ 15-30 mg/dL (1-2 mM)

• Fasting insulin: ↓ 40-50%

• Triglycerides: ↓ 10-20%

• ALT/AST (liver enzymes): 10-30%

• Weight: ↓ 2-3 kg (mostly glycogen, water and some fat)

Month 1 Goals:

• ↓ 10-20 pounds

• Fasting glucose < 6.5 mM; Post meal < 11 mM

• HbA1c ↓ 0.5-1%+

• LDL ↓ 30%+

• TG ↓ 30%+

• Meds reduced (Fred had to discontinue 4 of 6 medications due to too low blood pressure)

• Reduce Metformin to once per day if fasting glucose < 100 mg/dL. Discontinue if fasting glucose 80-95 mg/dl.

2-week results for Fred:

• ↓ 11 pound

• Fasting glucose < 6.0mM; Post meal < 11 mM

• Fasting insulin 7 microIU/ml (great)

• Insulin resistance score 16 (<33 is insulin sensitive)

• LDL ↓ 107 mg/dL to 34 mg/dL. (decreased 68% in 2 weeks) Wow!!!

• 4 of 6 meds discontinued (due to too low blood pressure)

• Plan to remain on rosuvastatin (may reduce dosage) for cholesterol to keep LDL low for plaque reversal as found visible plaque on carotid artery ultrasound

• Plan to remain on metformin for 3 mo until HbA1c is normal (~3 months)

Month 2 Goals:

• ↓ 15-25 pounds

• Fasting glucose < 6 mM; Post meal < 10 mM

• HbA1c ↓ 1.5%+

• LDL ↓ 40%+

• TG ↓ 40%+

Month 3 Goals:

• ↓ 20-30 pounds+

• HbA1c ↓ 2-3% (remission range)

• Fasting glucose < 6 mM; Post meal < 9 mM

• LDL ↓ 50%+

• TG ↓ 50%+

• HDL ↑ 10%+

• Stop metformin end of month
  
  

Reflection

If I can stop one heart from breaking,
I shall not live in vain;
If I can ease one life the aching,
Or cool one pain,
Or help one fainting robin Unto his nest again,
I shall not live in vain.

Dr. Kevin Ham

I just love this poem so much that I shall imprint it into my heart. My heart aches at all the disease in me and in people around me. Heal our bodies, our minds and our spirits, O Lord.

Ease the Heartache of Loved Ones

What is the big bottleneck of Diabetes? Glucose or Fat?

Dr. Kevin Ham

If you have friends or family, please forward my newsletter to them and ask them to sign up. I want to help a lot of people reverse and heal their disease.

Life-Changing Question

What one ‘bad’ habit that is leading you to disease or remain in disease can you cast away starting today?

Sometimes the best thing you can do in life is to stop something that is causing or will cause you harm.

Examine yourself, your heart, to ponder and discover what the best thing for you to stop is. Sometimes you already know. Sometimes it is as simple as making a decision for yourself to cast it away, like you put waste into the garbage.

Next week—

The Power of Fasting

Many times not doing is the most powerful thing you can do.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Reversing Diabetes in a Month!

How I reversed a 71-year-old diabetes so quickly

Diabetes was Unknown

Ignorance is bliss. Knowledge is power. But health is freedom.
Unshackle yourself and truly live.

Dr. Kevin Ham

A century ago, type 2 diabetes was almost unknown. Today, it's one of the fastest-growing diseases in history.

The Numbers Today (2024)

Diabetes affects more than 11% of adults worldwide,  589 million aged 20-79.

• In 1900, fewer than 1 in 100 Americans had Diabetes.

• Now, ~40% adults in the U.S. have insulin resistance.

• 36% adults in the U.S. have prediabetes, ~98 million people, but 80% don't know it!

• 14.7% of adults in the U.S. have Diabetes, ~38 million people but 20% don't know it! 

• Diabetes is the #1 cause of blindness, kidney failure, non-traumatic amputations, and a major cause of heart attacks, stroke, and increased risk for cancer and dementia.

• The average age of onset of Type 2 Diabetes is 45.

• Diabetes is the 7th leading cause of death in the U.S.

How did this happen? 

Our lifestyles: what we eat, how we eat and move, and live.

Lifestyle changes can reduce diabetes risk by up to 70% and can also help reverse it.

Reversing Heart Disease. Seeing is Believing.

Most people and doctors do not know that coronary plaque can be fully reversed. It’s just like a fractured artery healing if you set the right conditions: the CAST, the nutrients and the time to heal in a few months. No different than a fractured leg with a cast and crutches. You don’t walk on a broken leg, you protect the fracture and let the body do its magic and heal quickly.

Dr. Kevin Ham

I just turned 55, and I am so grateful to know that I have clogged arteries. Imagine if I didn't know? I would not make any changes to my lifestyle and likely have a heart attack in the next 2-5 years, perhaps fatal while riding up a hill. Now I've reversed plaque in my neck arteries in 3 months and am confident by the grace of God that I will reverse all the plaque in heart vessels within 3 years.

See the plaque in my left carotid artery. The carotid intima-media thickness (CIMT) is 0.14 cm or 1.4mm. This CIMT is worse than that of an 85-year-old. Now look below after three months of my reversal protocol and no more plaque at all in both my carotid arteries, and the CIMT is only 0.82mm, which is now normal for my age of 55. I did this CIMT last month as well and repeated it to verify my astounding results. My CIMT had reduced by another 0.2mm in just a month! That's ~0.6mm reduction and no plaque. The best studies I have found show only a 0.04mm reduction in a year. So I had a 15x reduction in 25% of the time. It's what I call 80/20, which is 4x, based on the 80/20 principle: 20% effort but 80% results. Almost miraculous.

I just gave health lectures at the Selkirk Tea Festival. I felt very blessed to tell the stories of how my father overcame a major stroke with total right-sided paralysis for 30 days, how Fred reversed his high blood pressure in two weeks and no meds and on his way to reverse his Diabetes and obesity in a month or two. I also shared my story of a remarkable reversal of plaque and a 64% reduction in LDL cholesterol in 3 months through diet, fasting, and exercise.

I met many people who were highly motivated to do what I did, what Fred did, and what my father did. They were on insulin or cholesterol medication, but getting progressively worse. They had tried so many things or asked for their doctor's help, but felt 'alone' and somewhat flustered—so much information and trying this and that, but only having slight glimmers of hope. Motivation was not lacking at all. I felt such compassion for them. I know I can help them greatly because I also walk in their shoes as a 'patient' full of disease. But I was also trained as a physician. 

Before I discovered my disease, I knew the theory and many facts about disease. But now that I am directly dealing with heart disease and my father's high blood pressure, trying this and that and experimenting while also researching to find proven things that can help cure my heart disease and my father's hypertension and now Fred's Diabetes, hypertension and obesity, I have a greater appreciation of the healing power of the body and nature with its foods, packed with healing nutrients. A perfect symbiosis between us and nature. Wow. I am amazed at how wonderfully and fearfully I am made, and in this haven of nature, which can heal every disease of the body and mind.

Physician Heal Thyself

Can I heal myself? God gave me the wisdom and the strength to go against conventional wisdom. I let my body heal itself by removing what harmed me and replacing it with foods that accelerate healing.

Dr. Kevin Ham

Jesus quoted this proverb, "Physician heal thyself." This was a challenge from the religious leaders to Jesus, who claimed He was the Son of God and had come as prophesied in the writings of the prophets.

Many people told me that they don't understand how I, a doctor, could have such severe heart disease. What they do not consider is that I desired to become a doctor to help people like me because I thought I might be dying when I was 14, from an autoimmune disease, unable to move or eat in a hospital bed. I didn't know or understand what was happening to me. I decided that if I lived, I would make it my life purpose to help those who were sick to know and understand what was happening to them and perhaps why as well. I started an Internet business during my medical residency to make enough money so I could practice health freely.

I believe health is not just the health of the body, but more importantly, the health of one's mind and even more importantly, the health of one's spirit. Most people are unaware that they have a spirit. This longing for a true home, lasting peace, justice, rest, and unconditional, perfect love, and eternity are matters of the spirit. However, our bodies are important as our vessel to move us through this world. It is our house, and our minds are the mediator between our spirit (some say heart) and our bodies in the external world.

Now I understand better how our common-day diseases, especially metabolic diseases, arise.

What causes metabolic diseases like high cholesterol, high triglycerides, high blood pressure, high glucose, insulin resistance, prediabetes, Diabetes, macular degeneration, dementia, autoimmune disease, and cancers? These were relatively rare a century ago. It is unbelievable to consider how rare they were.

Jesus said that the healthy do not need a physician, but the sick. So He went to the lepers, the blind, the deaf, the mute, the sick and the orphans and widows. And that is where my heart lies. To those who are sick, like I am. To those who are unaware of their disease, even their spiritual disease. Health is not merely the absence of disease but also the well-being of the body, mind and spirit.

Be a Shifa

Grant me the gift of healing. Bestow upon me the wisdom of healing.

Dr. Kevin Ham

My dear and good friend, Dr. Azra Raza, whose life mission is to cure cancer, told me that Al-Shifa was a healer and a companion of the Prophet Muhammad, known for her wisdom and medical knowledge. Azra is a healer of the heart. Although she is my elder and mentor, she is also a kindred spirit. Ever since her early 20s, her mission was set. She is an oncologist (cancer specialist) and researcher, and I believe her lifelong mission of detecting cancer early and preventing it will be fruitful. I just invested in her company to cure cancer. May God bless her greatly with long life and wisdom.

Shifa means “healing”, “cure” or “remedy”. I prayed to God to make me a healer. To grant me heavenly wisdom to heal and understand disease and health. Little did I know that wisdom would be granted by revealing my own disease. As I write, tears swell from my heart to my eyes. They say that tears borne out of suffering are healing. The two most powerful words in the Bible to me are "Jesus wept." Oh, those heavenly tears shed out of compassion for the sick, the dead and diseased. If only I had such compassion as He did. My greatest role model is Dr. David Livingstone, who left his home to venture into the Congo and help the people there with their physical diseases, as well as their spiritual needs. I longed to have his heart. My next great role model is King David. I love reading his writings. My role models seem to start with"D" (Davinci, Disney, Dickinson (Emily), John Davison Rockefeller).

Tears also fall because God has now granted me this wisdom to be a Shifa, a healer. I believe I can help heal a lot ofpeople. But not I, but God who has granted this wisdom.

Why Metabolic Disease Comes

Disease comes like the waves, each bite, each elevator or car ride, each meal filled with look-alike food, and our systems get clogged and worn down by the relentless waves of habit and comfort. Then the sudden discomforts of disease bring suffering and death.

Dr. Kevin Ham

What is Metabolism? I asked the audience. Some knew, but most did not venture to answer.

What exactly is metabolism, and how does metabolic dysfunction happen and eventually develop into a metabolic disease? And when multiple dysfunctions are present, we refer to it as metabolic syndrome. The brain and the pituitary gland regulate the hormones that govern metabolism. The thyroid, adrenal glands, and pancreas are all instrumental in regulating your metabolism.

The simple definition of metabolism is the bodily processes for life:

1. Processing the inputs (breath, liquids, foods) into energy

2. Excess inputs are stored as energy or processed as outputs

3. Maintain and grow life

4. Convert stored energy into usable energy

When metabolism is dysfunctional in the digestive system, this can lead to Diabetes.

When it's in the blood vessels, this can lead to heart disease and high blood pressure.

When in the brain, this can lead to brain diseases like dementia and Parkinson's disease.

When in the immune system, this can lead to autoimmune diseases.

When in an organ and the immune system, this can lead to tumours and cancers.

When in the thyroid, this can lead to thyroid disease.

Some metabolic dysfunction is caused by micronutritional deficiencies, like too low or high iodine in the thyroid.

Others are caused by toxins that cause inflammation, like heated oils (oxidation), high spiking glucose (glycation), smoking (reduction), alcohol or viruses, leading to 'itis' such as vasculitis (inflammation of the blood vessels), hepatitis (inflammation of the liver).

What Causes Diabetes?

Is it too much glucose (carbs) from food or too much fat in the body?

Dr. Kevin Ham

Most people would say insulin resistance or high blood glucose or not enough insulin.

The simple answer is… Too much food and not enough movement.

The Root Problem: 

It's a storage and overflow problem.

Flywheel of Diabetes

Too many of the wrong foods overfill your storage tanks (liver, fat, pancreas, muscle).

The wrong foods are:

• Refined carbs

• Added sugars

• Processed oils like canola oil, Crisco, shortening, sunflower oil, safflower oil, etc, and even worse when they are heated

  • Avoid grilled and fried foods cooked with oils, including heated olive oil, sesame oil, and coconut oil.

• Animal fats from animals that do not eat natural, whole foods.

  • Cows not pasture-raised, eating grass (instead fed with corn and soy feed)

  • Chickens not pasture-raised (instead caged with no sunlight)

  • Fish that are not wild (instead, farmed and fed antibiotics in enclosed sea farms)

Overflow causes

• Glucose in the blood -> high blood sugar, which rapidly increases insulin, which stores this glucose and lowers blood glucose too much (hypoglycemia), leading to a vicious cycle of hunger and overeating in the next meal

• Fat in the blood > high triglycerides & LDL cholesterol, which leads to eventual fatty liver and visceral fat (fat around the organs)

• Fatty liver & visceral fat lock stored energy (glycogen and fats) from being converted into glucose and fat energy for use.

• High insulin tries to force storage of glucose & fatty acids, but only:

  • Keeps fat locked in organs and fat cells

  • Raises blood pressure

  • Triggers hunger & cravings after glucose spikes

• Without adequate movement, muscles don't use stored and incoming glucose and fat.

• Oxidized fats from heated oils and excess glucose attach and oxidize fat and proteins in the endothelial cells lining the blood vessels, as well as other cells in the organs (liver, heart, pancreas, heart etc)

• This causes inflammation, causing the immune system to try and repair the damage, leading to plaque, further increase in blood pressure, insulin resistance and higher glucose and insulin spikes.

It's a vicious cycle that is like water hitting the rock continually to eventually result in prediabetes and then Diabetes, fatty liver, obesity, high cholesterol, high blood pressure, leading to heart attacks, strokes, liver failure and increasing risks of all types of cancers.

Diabetes and a high glycemic index increase the risk of cancer.

For example, White rice consumption in Korean women increases breast cancer risk by 19% per 100g/day, whereas brown rice or wild rice consumption decreases cancer risk by 24% per 100g/day.

Timeline of Diabetes

Bad things take time. But when you stop the bad things, the body can heal remarkably well, like a miracle of life.

Dr. Kevin Ham

Type 2 Diabetes develops silently, like a thief robbing one of health and unabated, it affects every organ, leading to blindness, kidney failure, leg amputations, heart attacks, strokes, dementia and cancers.

Fix Glucose or Fat Storage First?

What is the big bottleneck of Diabetes? Glucose or Fat?

Dr. Kevin Ham

Type 2 diabetes isn't a problem of too little insulin. It's a problem of too much insulin in a body that is already full.

• Liver, muscles, fat cells, pancreas = storage tanks

• Wrong foods (sugar, white flour, fried oils, excess fats) = tanks fill to the brim.

• Nutrients overflow into the blood:

  • Glucose → high blood sugar

  • Fat → high triglycerides & LDL cholesterol

• The pancreas pumps even more insulin. But insulin just locks fat away and blocks fat burning.

The result: high glucose, high insulin, and rising weight — the metabolic storm of Diabetes.

Medicines target lowering glucose by either preventing the liver from making glucose, excreting glucose via the kidneys, or increasing insulin to try to store excess blood glucose in the liver, muscles, and fat (tanks).

Diets aim to reduce carbs to lower blood glucose levels.

Exercise targets the removal of stored fats and glucose.

Which is the best to target?

1. Remove high-glycemic index foods, but allow low-glycemic carbs.

2. Focus on emptying the liver, muscles, pancreas and fat of their excess fat stores. This is called visceral fat. Thisempties the 'fuel tanks' to allow for the new fuel (glucose, fat) from eating low-glycemic carbs and fat to be stored, rather than overflowing in the blood and causing high glucose and high fat, which increase the risk of heart disease and Diabetes.

3. Targeted timely exercise to use the unlocked stored fuel from the 'tanks'.

I hypothesize and believe the biggest constraint is the 'fuel tanks' of our bodies being full of stored fat. 

1. Remove these, and the flow of food traffic can flow. 

2. Paired with movement at the right time, food traffic flows well and then 

3. Adding the healing foods repairs the potholes and crashes of your former lifestyle habits.

Reflection

If I can stop one heart from breaking,
I shall not live in vain;
If I can ease one life the aching,
Or cool one pain,
Or help one fainting robin Unto his nest again,
I shall not live in vain.

Dr. Kevin Ham

How many people can I help heal and reverse from suffering and death?

Just one or two, including myself would be worthwhile. A life is priceless.
I’ve always aspired to heal millions. Just a dream since age 14. And to help cure autoimmune disease and cancer.

Help Your Family & Friends

If you have a friend or family member, please forward my newsletter to them and ask them to sign up. I’d like to help a lot of people reverse and heal their disease.

Life-Changing Question

Can you be healthier than you have ever been and either reverse your disease or bullet proof yourself from the deadly diseases?

When you take on debt, you eventually have to pay it back with interest. This is financial debt. 

When you build a technology product, and you take short cuts to build it, we call that technical debt, that later requires rewriting the code.

When you do not eat, move, live and sleep properly, you will incur health debt, that you will have to pay back 7 fold, sometimes even with your life.

Rob Thompson, my friend, who died so fit, active and strong, at 58 has woken me up from my diseased state to live each day fully, with intention, with purpose and with meaning.

Do not take on any more health debt. You cannot afford it. The cost is too high to bear later on. It may cost you your life and with that, a lot of suffering.

May God open your heart to take a good look at yourself from the inside out and treat your body like a temple, put in the right fuel, use your God-given vehicle to go along the path to your purposed destination, enjoying each passing moment, each view and each person in your vehicle along life’s journey until you reach your final destination.

I hope to see you there, whole, full and prospering.

Next week—

The Diabetes Reversal Flywheel

Turning the vicious cycle of disease into a virtuous cycle of health is the 8th wonder of life.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Reversing High Blood Pressure in 2 Weeks!

How I reversed a 71-year-old diabetic’s high blood pressure so quickly

Hypertension affects more than 30% of adults worldwide, 1.28 billion aged 30-79.

Nearly 50% of adults in the U.S. have high blood pressure, ~116 million people. 

46% of adults with hypertension are unaware they have it.
Only 42% are diagnosed and treated. 

High blood pressure is a major cause of premature death worldwide.

My Birthday, the Gift of Life

I just turned 55 today!

When I was hospitalized at 14 and unable to move due to an autoimmune disease, I thought that if I lived to 40, that would be a long time. I am grateful for the many years I've spent on this amazing planet with so many amazing people, and for a lifetime of both deeply hard trials and heavenly joys.

Since I discovered that my heart arteries were clogged with plaques, the greatest being a 77% blockage, I feel blessed to know this fact. Otherwise, I would have assumed I was healthy. Since then, I've radically changed my lifestyle to heal my disease. I've had the great blessing of gaining some medical knowledge, being educated and trained as a medical doctor, and for the past two decades, learning about food and nutrition, exercise physiology, and health.

I thank the Lord for all, my family and friends, my work colleagues and all those I have had the great pleasure of crossing paths with in this vast universe. And to all of you who may be reading my thoughts right now — thank you so much.

Once I understood how to reverse my own clogged arteries, having seen evidence in a short span of three months, I started to think of who else I could help that would also be in jeopardy of a heart attack.

Rapid Reversal of Disease Is Possible

If a bone fracture can heal in a few months, why can’t most diseases, which are just fractures of a bodily system?

Dr. Kevin Ham

How long do you think it would take to reverse diabetes?

How about high blood pressure?

High cholesterol?

Obesity?

Compared to reversing clogged heart arteries, I thought the above were 'easy' and 'theoretically' possible within a month, knowing full well that it typically takes years to decades to develop.

But each of these diseases and symptoms is quite common nowadays. A century ago, they were rare. Dr. William Osler, a prominent physician who practiced in Toronto, Washington and London, had not seen a heart attack during his lifetime. The first published case of a heart attack in the US was reported by Dr. James Herrick in 1912.

I thought of many people. Fred was top of mind. He is a family church friend I have known for over 50 years, and I knew he had diabetes, high blood pressure, high cholesterol and was overweight. He also had the risk factor of age, being 71 years old. I had seen so many friends have heart attacks in their 60s and 70s, and some perished as a result. I felt a strong responsibility to see if I could help Fred. He had a high likelihood of a heart attack or major health event within the next three to five years, imho.

So I asked him if he was willing to try to reverse his diabetes. In theory, I believed I could help him reverse his diabetes as quickly as one week if I went to the theorized extreme, but natural measures. I felt very confident that with a simpler reverse protocol for diabetes, his disease would reverse within two months and certainly under three months.

I had already had my own personal experience of reducing my high LDL cholesterol by 50% in just five weeks. So reducing his cholesterol, I figured, was a given.

What I was uncertain about was how long it would take to reduce his blood pressure.

A Decade of Disease Gone in 2 Weeks?

A miracle is when life returns. A greater miracle is when it happens suddenly.

Dr. Kevin Ham

Fred has had diabetes, associated high blood pressure and high cholesterol for over six years. His diseases progressed, and what started as one medication has grown to six medications:

• 2 for diabetes

• 2 for high blood pressure

• 1 for high LDL cholesterol

I wanted to ensure that Fred's mindset was ready to undergo a lifestyle change involving a targeted diet and exercise. Simple in principle, but unless his mindset was determined, it would not work in execution. It's not that we don't know what we should do; it's more that we don't act on what we know deep inside. We often avoid, ignore, or even run away from what our body is telling us.

I told him that the first week would be the hardest and that the rest of the first month would get easier, but would still be challenging. Reversing his diseases would require targeted therapy. I gave him an example of a very tough disease to treat: cancer. We take that very seriously, and people undergo chemotherapy that sometimes makes hair fall out, and the treatment itself can be quite toxic. We do surgery and Radiation, which is a significant risk factor itself for cancer. But we want to eradicate every last cancer cell, so we go to extremes. In comparison, the reversal protocol would be much easier and faster, but still needed to be very targeted to eliminate the root causes of his diseases.

I said that the hardest thing would be his mindset and his decision to become healthy.

Diabetes, high blood pressure, high cholesterol, and obesity are when one's metabolism has been backed up like a traffic jam on a highway, which eventually starts overflowing into the smaller side streets. The traffic continues to pile up without proper outlets. The organs get overloaded with stored energy in the form of glycogen and fat.

Once the jams or blockages are cleared, then traffic can start moving and repairing the downstream effects of the clog. I like to refer to these as the CONSTRAINTS. You might call it the biggest Bottlenecks, where flow is blocked and backs up everything else.

The question for each of these conditions is:

What is the Constraint or Big Bottleneck that must be cleared?

The Bottleneck (Constraint) in High Blood Pressure

The highways of life twist and turn to deliver life and take away the waste.

Dr. Kevin Ham

I didn't want to tackle Fred's blood pressure first. I wanted to tackle possible clogged arteries, which would be a risk factor for heart attack and stroke. Diabetes and high blood pressure are significant risk factors for this, but since I knew how to lower his risk of heart attack and high LDL cholesterol, I thought we should tackle that first before turning to his diabetes and high blood pressure.

I already knew the answer for diabetes because many doctors have shown that even severe diabetes can be reversed in as little as a week, sometimes a month or two and certainly within six months.

With high blood pressure, I was seeing firsthand how difficult it was for my 90-year-old father to come down from a crazy high 220/120 bp. He got as low as 165/80 naturally, but then started adding salt to his water after watching a YouTube video that said it would make him healthier.

Researching my last newsletter on Nitric Oxide—the gas that expands blood vessels to relax—I began to understand that this chemical compound was so fundamental to the health of blood vessels and would naturally help alleviate the problem of high blood pressure.

That resolved one of the constraints. The other was the calcified plaque in the walls of the vessels, which makes it harder for the blood vessels to dilate fully. I already knew how to do this with my reversing plaque protocol. But I figured it would take 3-6 months for Fred.

Since we already know how to revive the endothelial cells of our blood vessels so that they can once again produce a lot of nitric oxide and also support it by chewing leafy greens, I knew it would just be a matter of time for Fred's blood pressure to decline, but what I was astonished by is just how fast this worked. So fast in fact, that I was caught off guard when Fred's blood pressure crashed to a dangerous low level on day 10 of my reversal protocol.

Since we were monitoring blood glucose with a continuous glucose monitor and I assumed it would take 3 months to correct his high blood pressure, I only found out about his low blood pressure on day 12, when he said he was feeling dizzy and light-headed for two days. He said his bp was low. I asked how low. 

72/45 yesterday and today.

Are you sure? That is too low. There must be something wrong with your bp machine. Let's go check. He showed me his daily bp readings.

Could it be? This was a potential emergency. His low BP could cause a heart attack if he had significant blockages, like me, since it was too sudden a drop. 

I told him to:

• Hold and stop his two blood pressure medications.

• Drink double the amount of water and 

• Add a pinch of mineral salt to it to raise his blood volume.

I called him the next morning. His bp was still too low. 73/43!

I told him to add more salt to his water. By 4:30 p.m., his blood pressure had risen. 87/52. Better.

I then told him to stop taking his combo bp/diabetes medication until his bp got up to 100/70.

Despite being off all of his bp meds, his bp is still too low.

How is this possible, I thought? 

What is happening in his body that it's normalized so quickly? I had not been taught that this was possible.

Just like my doctor friends said, it was impossible to reverse coronary plaque.

Could years of high blood pressure reverse in just ten days and 3 bp meds be discontinued and instead of high bp, be too low?

This was so interesting and amazing and I started to think about what was happening.

His diabetic medication that stimulated his pancreas to release insulin, regardless of glucose level, could be preventing a major strategy of the reverse protocol.

Normally, when glucose levels rise in the blood, the pancreas releases insulin to store the glucose as glycogen or fat in the liver, pancreas, muscles, and tissues.

When glucose levels are high, insulin levels also increase. This prevents stored glycogen or fat from breaking down and being used by your body, even when glucose levels are low.

So, this diabetic medication that stimulates the pancreas to release insulin twice a day is like a traffic cop that stops the cars from moving, even if the highway is clear.

While this diabetic drug can lower glucose, I thought from first principles that the benefit from breaking down stored glycogen and stored fat would be so much greater than just trying to lower glucose levels in the blood.

By lowering insulin, it opened the floodgates for the body's normal metabolism to start healing rapidly. As insulin decreased, it allowed the body to function properly, and the other blood pressure medications were now too strong, as the 'traffic cop' that held up insulin, which blocked the metabolism of stored fat and energy, was removed. Sodium was now flowing more freely out of the kidneys, and fat and glycogen were being broken down, further lowering insulin levels, which were then utilized for energy.

3 Meals a Day: Two are with Targeted Foods

Do we live to eat or eat to live? is a profound question we must ponder every time we put something in our mouth.

Dr. Kevin Ham

I had told Fred that he would eat three meals a day within an eight-hour period. That left 16 hours for his body to rest metabolically, storing energy, and then use the excess energy it had stored.

Two of his meals were going to be foods that were targeted to healing his endothelium, reversing cholesterol out of his tissues back to his liver, which can make all the cholesterol his body and cells need independent of dietary cholesterol, and to restore his metabolic hormones like insulin, glucagon etc and the organs that produce and store fat and energy like his liver and pancreas.

His third meal was going to be his fat: the fat stored in his liver, his pancreas, and his adipose tissues. The organ fat, also known as visceral fat, causes the most harm, as it prevents the organs from functioning properly. A fatty liver. A fatty pancreas. A fatty abdomen. The fat that is visible on the outside is also part of that third meal. Our goal is to reduce visceral fat so that the metabolic organs can function healthily.

Do you know how much energy this fat contains? I asked him.

When I ride my bike from Vancouver to Whistler, 122 km (70 miles) up hills and mountains (2000m), I burn 3000 kilocalories. A pound of fat has about 3500 kcal of energy. Therefore, a person with 30 pounds of fat has approximately 100,000 kcal of stored energy. Think of it like atomic energy in one atom.

And the energy from fat produces 2-3x more energy than glucose. I like to think of fat as electric energy and glucose as gas energy. Our bodies are like a hybrid engine but most people only use glucose for energy.

I asked Fred, "Are you willing to do this for the next month and even for the next 3 months? After healing and reversal, I have a sustained diet that is easier than the reversal diet." A cancer patient isn't given chemotherapy, surgery and Radiation after a cure. But they should eat well to prevent the conditions that gave rise to that first cancer cell and make their immune system strong to prevent and kill any future cancer cells.

Healing Blood Vessels

Fred's blood pressure, off 2.5 blood pressure medications and off 1.5 diabetic medications (one of these meds treats both diabetes and blood pressure), is still low at 114/61, even with increased hydration.

It demonstrates that the body has remarkable resilience and healing power when the major bottlenecks are removed.

Like a fractured leg that is walked on doesn't heal, blood vessels, damaged livers, and pancreas do not heal properly if you continue eating the foods that harm them. You must cast them off to allow the body to heal.

Then, like a fractured leg that heals in 6 to 10 weeks, your fractured blood vessels and organs can heal.

It's that simple. The body rejuvenates. We know this as every cell rejuvenates and recycles. Your health can be restored as it does. And when your body is damaged, your entire body tries to heal that damage. However, if the bottleneck worsens and the traffic continues to back up, the body has a tough time keeping up with the damage and cannot repair it.

We call this damage' inflammation' or 'oxidative damage'. This creates metabolic dysfunction, meaning that food cannot be converted into energy efficiently and hormones become imbalanced. Blood vessels are no longer dilating and expanding to accommodate increased blood flow. So more pressure is needed to push blood through the tighter openings of the arteries. And the damage is typically greatest where there are intersections, which are where the arteries branch and divide. These are called bifurcations. This is where many of my heart blockages are, especially my 77% blockage, right at the opening of the first diagonal branch of my left coronary artery.

Reversal Protocol for Blood Pressure

Just like you need to enter the numbers on a doorpad in the right order to unlock, you need to do right things in the right order to reverse disease.

Dr. Kevin Ham

The overlap between my heart plaque reversal protocol and the blood pressure management protocol is significant because they share very similar root causes.

So my reversal protocol for high blood pressure is straightforward because it is simply just three things.

1. Cast the damaged area from anything that can damage it further.

   1. Protect the damaged area from all foods, toxins, and inflammation.

      1. Foods made with oils, especially heated oils

      2. Foods with high glycemic index and load

2. Give your body (specifically, your blood) the targeted nutrients it needs to deliver these essential nutrients, helping to heal your damaged areas more effectively and efficiently.

   1. Repair endothelial cells and increase nitric oxide.

3. Focus on multiple pathways to achieve this, such as targeted combination therapy, especially those focused on relieving the most significant bottlenecks. My reverse protocol focuses on the top three:

   1. Diet #1 (I believe this to be the biggest factor--up to 80%)

      1. Food targeted at healing the blood vessel endothelium

   2. Exercise #2 (I believe this to be ~10%)

   3. Rest #3 - For metabolic diseases like diabetes, rest means abstaining from eating, also known as fasting. I believe this to be 15%.

   4. Sleep #4 - Some might consider this a subset of rest. I am weak in this area, and I am thinking the first principles of sleep as my fourth strategy for healing.

   5. Genetics #5 - It's challenging to make significant changes to genetics. Still, since epigenetics is the expression of the genetic code, which is influenced by mindset and environment, there are some minor gains to be had through lifestyle.
      

Drugs vs Lifestyle

Let’s compare how drugs treat blood pressure and how well it lowers blood pressure vs foods, exercise and rest.

Blood Pressure Reversal Principles

General principles for blood pressure.

1. Lower insulin which means lower glucose levels. 

1. Cut back on refined sugars. 

1. This is sugar, 

2. White flour, any desserts, pasta, breads made with white flour. 

3. White rice (most don’t know this is refined sugars). 

4. Foods that have high glycemic index should be eaten with caution and if you must eat them, to be at the end of your meal.

2. I believe 100% whole grain, especially fermented or soaked whole grain like sourdough bread and pasta is ok. Fred eats lots of whole grains still. 

1. If I was focused on healing his diabetes faster, I would reduce some of his whole grains, but macros are not the driving bottleneck for metabolic disease. It’s more the quality of the foods and how it is eaten. Eg. chewed vs duration of feeding period vs lack of certain micronutrients, which is the problem of processed foods, where you eventually become deficient in some or many macro nutrients which are essential for metabolism.

2. Heal the inner lining of your blood vessels (endothelium) so they can expand

1. Increase nitric oxide by chewing leafy greens in all your meals. 

2. Eat fruit and foods that protect your endothelial cells from damage. Eg. pomegranate, beets, berries (all types - organic), natto, all kinds of beans, apples

3. Get more blood flowing through all your blood vessels = exercise. Get your heart rate up to 80% of your max heart rate. Eg. 220 - your age. For Fred, that is 220-71 = 149 beats per minute. Walking up a hill will get you there. Highly advise 20-30 minute post meal exercise.

4. Let your glucose metabolism rest by limiting food to a smaller window.

1. This is called intermittent fasting. Eg. eat meals in 8 hour window leaves 16 hour rest or fast

2. If you have some or too many fat stores, then consider one of your meals to be your own body fat, and allow your body to break down this stored glycogen and fat into ‘fat energy’ called ketones. This will happen more if you have a longer intermittent fasting window.

Reflection

Just like you need to enter the numbers on a doorpad in the right order to unlock, you need to do right things in the right order to reverse disease.

Dr. Kevin Ham

How much suffering and disease can be cured and prevented so simply, so profoundly and so amazingly!

I am shocked, delighted and hopeful for so many who suffer from disease.

Life-Changing Question

Do you eat to live or live to eat?

I used to eat to live. Taste and experience were very important to me. While I still love tasty food, I now live to eat and eat for health.

I wanted to do a newsletter on Reversing Diabetes but I think I wish to speak about the Power of the Mind next.

Next week—

The Power of the Mind

How placebo and nocebo are very real in health and in business.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Grief & Love

Love empties and fills your heart

Grief

Grief is to the measure of the love you have in your heart.

Dr. Kevin Ham

Kona, our adorable, loving puppy, looked longingly at me for a pet on the head. It was one of the highlights of my day to pet her on the head. That evening, it was just her and me. I pet her a little longer before I prepared to head to a church meeting last Wednesday.

When I arrived at church, I saw a text on my phone from my daughter. “I’m so sorry everyone. Kona was hit by a car. She didn’t make it. I’m so sorry.” My heart stopped. What? Stunned, I called my daughter. She was too upset to talk, just tears.

Then, photos of Kona were shared by the kids.

O My Heart

Oh this ache in my heart, inexpressible and irremovable!

Dr. Kevin Ham

When I saw Enoki, our older dog, the next morning, I could not help the tears bottled up in my heart to rush out as I held him tight, saying, “I’m so sorry. I’m so sorry, Enoki.” When I let the two dogs out of their room, Kona would immediately be kissing and playing with Enoki and eagerly awaiting our morning walk.

That morning walk was very different. When I saw Kona’s leash at the door, tears welled up again. When Enoki pooped, I thought, I would give anything to be able to pick up Kona’s poop again. I had vowed that when we first got Enoki, I would never walk him and especially never pick up his poop. And here I was … wishing I could pick up poop. When I got home, I had to write the inexpressible feelings in my heart, and so while I was planning to write about Reversing Diabetes this week, I decided to write about what is in my heart to help my heart heal from the sudden loss and void left by our puppy. 

How can a puppy fill a part of our hearts so much? This is what amazed me most.

Pride

The swell of pride is the invisible water that floods our hearts and spills over into our lives, as we feel that we have risen high above the world and others.

Dr. Kevin Ham

Right before I left the house, I looked at all that I have been blessed with and felt such overwhelming gratitude to God for such wonderful blessings. I looked to the heavens and prayed silently, “God, all that I have has come from You, and all that I have is for You. Thank you. Let me honour You and praise You for the days You give me on this amazing Earth.”

Reflecting on the past week, I realized that at that moment, the above prayer was in my heart. I had felt like I had reached a great pinnacle in my life: my heart was open, full of joy, love, and peace, open to whatever God would send my way. I have pondered, if while I felt I was at my humblest moment in life, when I prayed to God at that time, when God looked into my heart, did He see selfish pride? I had been reading and studying how even the good Kings of Judah lifted their hearts in pride before both men and God and fell deep into sin, disease, war or death. I wondered how a king so blessed could suddenly fall.

Before destruction a man's heart is haughty,
But humility comes before honor.

Proverbs 18:12

Right after I read the text, my first response was a curse word, which I hardly ever say, and my fists slamming against the countertop, asking, “Why?” Part denial and disbelief, part shock, and part anger. Grief had started to pierce my heart. Was I proud and haughty in my heart or was I humble? What does it mean to be humble?

Love

Without love, the world stops spinning and my heart stops beating.

Dr. Kevin Ham

The greatest humility is the heart that is in love. For love, what would you do for someone you love? What would you not do? Paul writes of this perfect love. It is often recited at weddings. 

“Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends.”

Love never ends. But the things and people we love … they will come to an end someday. The love never ends, but the object of our love can and will. In that moment of loss of love, an emptiness, a hole that feels like a black hole, draws in every emotion of your humanity into that void.

Filling that void is the wound from the piercing revelation of the sword that the thing you loved or the person you have been so accustomed to in your life is now gone.

There is sage advice to live each day like it’s your last day. YOLO (You Only Live Once). I’ve also heard that you should treat each person as if it's the last time you might see them again. Just imagine if we were able to live with this heart.

I reflected on my grief. For instance, when I lose material things I love, or when I lose large sums of money, versus when I lose people I love, like my mother, my relatives, my friends. The closer and deeper the love is, the more the grief. To remind ourselves of our loved ones, we set up memorials and images. And if we are fearful, we bury everything so that we are not reminded of the deep loves of our lives.

Express Your Heart

While the feelings of the heart are inexpressible, they still need to be pumped out as they wallow around in your heart.

Dr. Kevin Ham

I like to process my feelings and my thoughts by writing. And so I wrote that next morning with tears streaming down my face. I’d like to share it with you.

Grief & Love

To Kona, our beloved puppy, whose love and joy were boundless.

Love is boundless, yet it lives within the many fragmented chambers of our hearts.

When we see the wholesome and limitless love of God reflected in people, pets, and nature, our hearts cannot help but open wide to receive it endlessly.

Grief is always in proportion to love. Its depth only matches the depth of the love that carved it into our hearts.

The measure of grief, when turned inside out, becomes gratitude — for the time we shared with those we loved, for the memories that remain, and for the wish that we had more time together. Such love fuels our hearts for the rest of our days.

Grief arrives in stages: shock and disbelief, anger and regret, sadness and loss. Then it turns outward into affection for those still around us, followed by gratitude for what we once had — and what we still hold now.

In grief, we feel powerless. Loss robs us of control, leaving us overwhelmed. Memories return in waves — sometimes we hold them tighter, other times they slip beyond our reach.

We search for reason, purpose, and meaning. Sometimes answers stay hidden. Sometimes they spark new life, birthing new purpose from pain.

One must let the heart grieve and express. That is why we hold ceremonies — not only for closure, but also to honour love and to release grief.

In this life, loss is inevitable. It is what makes each moment so precious. Every day is a gift — even a day of sorrow, for only hearts that truly know grief can fully see and embrace joy.

As Proverbs reminds us:

“Whoever is righteous has regard for the life of his beast, but the mercy of the wicked is cruel.” 

Mercy is love. Mercy is compassion.

A dear friend, Dr. Azra Raza, told me that in Islam, the death of a beloved animal spares its owner from a greater misfortune. My neighbour Tamara said the same; in Russia and Ukraine, the death of one’s animal means she spared us from some bad event.

I thought of the animal sacrificed to clothe Adam and Eve with garments of skin to spare them from death, and of the lambs that died for the sake of people’s sins. And then, with tears streaming down my face, I thought of the greatest sacrifice of all:

“Behold, the Lamb of God, who takes away the sin of the world.” — John 1:29

In this short time we have on earth, grief itself becomes the vessel that holds our deepest love, dreams, and compassion. When we reflect, we find this reservoir of love is boundless. It is with this heart that we must continue each day — with gratitude, with love, with joy.

For it is truly better to have loved and lost than never to have loved at all.

We will forever miss you, Kona. We will forever love you and remember you. Each day, we will carry the love you gave us, and we will love others as you loved us.

In much love is much grief.

In much grief is much wisdom.

In much wisdom is much life.

From your beloved Ham Family

Reflection

Grief allows you to pour out your heart in love and gratitude, after the inflamed wounds of disbelief, anger, and regrets calm down in your heart.

Dr. Kevin Ham

Losing Kona so young has broken my heart — not only for me, but for my children who lost their special joy. Kona was not just a pet. She was family.

I even saw tears streaming down my 90-year-old father’s face. Kona had also touched his heart deeply. She was so small, but her heart and energy were boundless.

I kept remembering what Azra and Tamara told me. Then, the shortest verse in the Bible struck me anew:

“Jesus wept.”

The Son of God moved with compassion at the death of Lazarus and the grief of his family. Compassion for the poor, the sick, the blind, the widows, and the outcast. Compassion even for Jerusalem itself, which would reject him and have him nailed to the cross:

“O Jerusalem, Jerusalem… how often would I have gathered your children together as a hen gathers her brood under her wings, and you were not willing!”

The Lamb of God who takes away the sin of the world. Including mine.

As I think of Kona, I remember how she loved to chase cars. We always held her back on her leash, but that day she was free. A white Range Rover sped past, and she ran in front of it…

Was she sparing us from some greater harm? Perhaps. The thought brings a little comfort. In that moment, I also realized how often I, too, have rushed headlong toward danger.

Just days earlier, on September 6, I had foolishly ridden the Whistler Gran Fondo — 122 km with 2,000m of elevation — through wildfire smoke measuring 73 ppm. Advisories warned against even light outdoor activity, yet I rode on, knowing my heart vessel is 77% blocked, my heart beating and circulating this smoky air for just over four hours. I told myself I was being careful, holding back, but in truth, I was being reckless.

I was humbled. What I thought was a strength was actually a weakness. What I thought was wisdom was actually folly.

And so I resolve to walk by faith, not by sight.

“Are not five sparrows sold for two pennies? Yet not one of them is forgotten before God. Even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.”

If God does not forget the sparrows, He surely knows how much Kona meant to us. And though we may not understand why now, there must be a greater purpose we do not yet see.

Kona has left a void in our hearts. It will take time to grieve and heal. I pray God will fill that space with His own joy, wisdom and love, uniting us as one heart, one mind, one body — and drawing us closer to Him.

God, have mercy on her soul. And have mercy on ours, too.

Ceremonies

Ceremonies allow you to move to the next phase of your life either as a foundation, a step, or to allow you to move on and reflect upon and honour what you are leaving behind, without being held back.

Dr. Kevin Ham

Ceremony to process grief and love is also important. It is the reason why we have engagements, weddings, graduations and funerals. Think about the ceremonies you have in your life. With each ceremony, you leave something behind while entering a new phase of your life. That gap is the wilderness that you must traverse to the next journey of your life.

We will have a memorial so that our family can express the grief and love in our hearts this Saturday.

Life-Changing Question

Who should you be grateful for today and each coming day?

Let them know by a hug, a phone call, a text, an email today.

Next week—

Reversing Diabetes in 3 months

Diabetes is even easier to reverse than heart disease.

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

The Healing Power of Food: Nitric Oxide

Reversal: How I Reversed My Clogged Arteries in 3 Months

You may surely eat of every tree of the garden, but of the tree of the knowledge of good and evil you shall not eat, for in the day that you eat of it you shall surely die.

Genesis 2:15

But the woman looked upon its fruit and saw that it was 

1. Good for food 

2. A delight to the eyes and

3. To be desired to make one wise.

In our world today, so many of our so-called foods are processed, genetically modified and polluted with herbicides and pesticides. These foods eventually cause disease as they are toxic to our bodies. These foods are decorated and marketed to be a delight to our eyes, they look like delicious foods and give one enjoyment, status and belonging. They are convenient, cheap, accessible and fast. But also right beside this tree of knowledge of good and evil that brought death was the tree of life.

I asked my 71 year old church friend, “Fred, what caused your diabetes?” He looked a little perplexed. I said, “The answer is quite simple.” He then clued in and replied, “Oh, sugary foods.” What kind of sugary foods? White rice, white flour - processed of its bran covering (fibre), oils and many vitamins. Added refined sugars as well as sweeteners. Also, most desserts, fried foods, heated oils, and sugary drinks. The simple answer: Food caused his diabetes.

We face the same choice that Adam and Eve faced in Eden daily and the cells in our bodies record these decisions over decades and manifest as disease.

Nitric Oxide: The Spark of Life

Oxygen is life-giving. Nitric oxide rejuvenates.

Maimonides

In the 1970s, vascular scientists noticed that when the endothelium, the one-cell lining of the blood vessels, was intact, the arteries relaxed. Remove or damage the endothelium, and the vessels hardened in spasm. Something invisible was being released by the endothelial cells. They named this unidentified compound, EDRF - endothelium-derived relaxing factor.

Ferid Murad — 1977: Showed that nitrovasodilators (e.g., nitroglycerin) release nitric oxide, activating guanylate cyclase and relaxing smooth muscle, relieving chest pain. NobelPrize.org

Robert F. Furchgott — 1980: Discovered a mysterious substance which he named endothelium-derived relaxing factor (EDRF) was made by endothelial cells.

Louis J. Ignarro — 1986: Deduced that EDRF is nitric oxide, at that time considered a toxic gas that came from car exhausts, a smog pollutant, and an unstable chemical that lasted only seconds. 

In 1998, the Nobel Prize in Physiology or Medicine was awarded to these three: Murad, Furchgott, and Ignarro, for the discovery of nitric oxide as a signaling molecule in the cardiovascular system.

Nitric oxide relaxes arteries, lowers blood pressure, prevents clotting, calms inflammation and signals endothelial repair. It’s your own body’s spark of life. It is produced in the blood vessels, brain cells and the skin.

When someone has chest pain from a blocked artery, they can spray nitroglycerin under their tongue and get relief as it turns into nitric oxide in the heart and expands the vessels. Ironically, Alfred Nobel made a fortune with the nitroglycerin used to make dynamite. However, dynamite was not only used for his original intent for mining and railroads, but also in war and destruction. He became known as the merchant of death. 

Lauder Brunton, a distinguished British physician, had found in 1867 that nitrates were effective in relieving pains in angina pectoris. When Nobel’s physicians recommended nitroglycerine as a remedy for his heart pain (angina) in 1890, he declined it, most likely as he believed the industrial nitroglycerin he was working with was causing his headaches.. 

In order to leave a good legacy, he bequeathed his fortune to fund the Nobel Prizes in 1895 and one of those prizes was to be in Physiology or Medicine. He passed away a year later from a hemorrhagic stroke at age 63.

Nitric Oxide: The Fork in the Road

The body has its miracle gas but the fork can supply it with a dietary backup system.

Dr. Kevin Ham

This nitric oxide is produced in the body but it also has its backup supply from the diet. The power of nitric oxide is its ability to do many things but in particular to widen the highways and roads to deliver the life-giving blood you have, which consists of not only red blood cells but also your white blood cells which make up your immune system as well as platelets, nutrients and hormones. If the highways are constricted like a traffic jam, the delivery trucks, emergency services cannot get to every cell in your body. Only one cell or one organ needs to be compromised to affect one’s health.

1. The Internal Pathway

The body converts the amino acid, L-arginine into nitric oxide through an enzyme in the endothelial cells, eNOS (endothelial nitric oxide synthase).

This enzyme is stimulated by:

1. Shear stress from exercise: High intensity interval training (HIIT), and deep nasal breathing

2. Antioxidants called polyphenols: Found in berries, cocoa, green tea, red wine

3. L-citrulline and L-arginine.  Watermelon, legumes (beans) and nuts

4. Omega 3s. Fish, algae

5. Sleep. Nighttime nitric oxide pulses

eNOS is inhibited by:

1. Smoking

2. Diabetes

3. Oils and Lipid Peroxidation. Heated and processed oils (fried foods) oxidize lipids, which damage endothelial membranes, consume NO and destabilize eNOS

4. Glycation (from high sugar). High glucose glycosylates proteins to create advanced glycation end-products (AGEs), which damage endothelial cells and create oxidative stress

5. Oxidative stress. Free radicals, processed meats, excess fat especially visceral fat around the organs, heavy metals, high blood pressure, make eNOS produce superoxide instead of nitric oxide, causing further damage. This is called eNOS uncoupling. eNOS under oxidative stress becomes harmful rather than helpful.

6. Aging. eNOS activity declines with age

7. Inflammation

When your body is in a state of inflammation, (measured by such blood markers as hsCRP, homocysteine and in the heart, myeloperoxidase and Lp-PLA2), instead of making nitric oxide, eNOS makes super oxide which creates a vicious cycle of endothelial damage. 

So first thing is to focus on getting your inflammatory markers down by eliminating the foods and environment that cause the above lipid peroxidation, glycation, oxidative stress and inflammation and replace them with foods, exercise and rest (including sleep) that can restore an anti-inflammatory body chemistry that can heal the endothelial cells.

So largely lifestyle habits in diet, exercise and sleep regulate good nitric oxide production that allows blood vessels to expand and allow your life-giving blood to flow with its delivery trucks of oxygen and nutrients and garbage trucks to take away your metabolic waste products.

2. The Diet Pathway

The diet pathway bypasses damaged endothelium. It’s like a jumpstart charge to a battery (eNOS) that is low in energy. It’s especially important in diabetes and cardiovascular disease when eNOS is impaired. It’s a 5 step process.

Step 1: Eating Foods Rich in Nitrates (NO₃⁻)

• Where from? Leafy greens (spinach, arugula, lettuce), beets, celery, and other vegetables.

• How much? 300 mg of nitrate in one meal seems to be the threshold to create enough nitric oxide effect (see below for list of nitrate-rich foods)

• What happens? Dietary nitrate is absorbed from the gut into the bloodstream → plasma nitrate levels rise.

• Inhibitors: Low-vegetable diets, high processed foods, and cooking/boiling (can leach out nitrates).

I try to eat salad greens in every meal, even putting arugula toppings on my sourdough bread, and my steel-cut oatmeal as nitric oxide is provided for about 90 minutes after chewing these leaves thoroughly.

Step 2: Concentration in Salivary Glands

• About 25% of circulating nitrate is actively taken up by the salivary glands.

• Salivary glands concentrate nitrate 10× higher than plasma in blood.

• Inhibitors: Dehydration (reduces saliva flow), certain drugs (e.g., proton pump inhibitors may alter salivary nitrate handling).

This highly concentrated nitrate is slowly released by the salivary glands into your saliva for the next 90 minutes. Just consider the steady stream of nitric oxide coursing from mouth to blood to cells. This is the difference between chewing your veggies and just blending them and drinking it without mixing with your saliva. Also by chewing you increase the blood flow to your head and brain.

Step 3: Reduction to Nitrite (NO₂⁻) by Oral Bacteria

• In the mouth, commensal anaerobic bacteria (on tongue and in crypts) reduce nitrate → nitrite.

• This is essential: humans don’t have the enzyme for this conversion — we rely on bacteria.

• Inhibitors:

• Antibacterial mouthwash (kills bacteria that perform this step).

• Chlorinated water (tap water) can reduce bacterial activity.

• Poor oral microbiome health (antibiotics, lack of diversity).

• Some toothpastes alter the oral bacteria

Again chewing here allows the bacteria to break down the nitrates in your veggies into nitrites which can then be turned into nitric oxide in the stomach below.

Step 4: Swallowing Nitrite & Stomach Conversion

• Saliva rich in nitrite is swallowed.

• In the acidic stomach, nitrite → nitric oxide (NO) + other reactive nitrogen species.

• This NO diffuses locally (helping with gut defense) and into circulation.

• Inhibitors:

• Low stomach acid (hypochlorhydria, PPIs) → less conversion to NO.

• Alkaline antacids.

• Proton pump inhibitor drugs for ulcers

Step 5: Circulation and Tissue Conversion

• Remaining plasma nitrite can be converted to NO in tissues, especially low-oxygen environments (like exercising muscle, ischemic heart tissue).

• This provides a “backup system” for NO when oxygen or eNOS is limited.

• Inhibitors: Oxidative stress rapidly degrades NO, smoking (scavenges NO), high-fat processed diets (increase superoxide).

Exercise enhances nitrite conversion to nitric oxide in tissues due to lower oxygenation as you exercise, which then expands your blood vessels for more blood and oxygen as you breathe faster and blood circulates more thoroughly in the muscles that require oxygen and nutrients to produce energy.

Highest Nitrate Foods

Foods targeted for heart health must be chewed and digested as nature intended.

Dr. Kevin Ham

How Long Dietary Nitrate Powers NO

• 15–30 minutes after eating a nitrate-rich meal (e.g., beet juice or leafy greens), plasma nitrate levels start rising.

• Within ~1–3 hours, plasma nitrates and nitrites peak significantly. In one beet juice study, nitrates rose about 6-fold; nitrites 4-fold.

• The half-life of elevated plasma nitrates is 5–10 hours, meaning enhanced NO availability persists over several hours. MDPI

Approximately 25% of plasma nitrate is recycled via the salivary glands, becoming up to 10× concentrated in saliva versus plasma. Oral bacteria then reduce it to nitrite, which converts to NO in the stomach.

Food as Medicine

Food is not merely pleasure, hobby or calories.
Food is chemistry. Food is pharmacology. Food is medicine.

So not only blood vessel rejuvenation but also a symphony of foods work together to lower all the various offenders that produce disease. Reminder from last week’s Reversing heart disease protocol.

• Pomegranate juice: reduced carotid IMT by 30% in one year

• Garlic (aged extract): lowered coronary plaque volume by 8% in diabetics over 12 months

• Oats & flaxseed: soluble fiber binding cholesterol, lowering LDL, calming inflammation

• Berries: antioxidants halting LDL oxidation

• Natto & vitamin K2: pulling calcium out of arteries and back into bone

• Leafy greens & beets: nitrate reservoirs for nitric oxide

Each food targets a different mechanism.
Together, they form a multi-targeted cocktail without side effects.

Drugs vs Foods

We mold clay into a pot, but it is the emptiness inside that makes it useful.

Laozi, Tao Te Ching 11

Drugs

• Statins: LDL ↓50%, plaque regression ~1% after 2 yrs (ASTEROID).

• PCSK9 inhibitors + statins: LDL ↓60%, plaque regression ~1% in 18 mo (GLAGOV).

Foods

• Lifestyle (Ornish): LDL ↓37%, angiographic regression in 1 yr, sustained for 5 yrs.

• Esselstyn: LDL <80 mg/dL (↓60-70%), total cholesterol <150 mg/dL, disease arrested or reversed, 95% no recurrent events.

Triple Therapy Reversal (Food, Exercise, Fasting)

• My results: LDL ↓ 64% in 12 weeks (168 → 61); CIMT reversal 1.8mm to 0.86mm (full reversal in carotids in 3 months)

Drugs change numbers. Food, exercise, and fasting heal the system.

The Stomach Constraint

Every system has a bottleneck. In business, it’s production capacity. In the body, it’s the size of the stomach and the amount of blood to supply nutrients and remove metabolic waste.

You can only eat so much. Every bite displaces another.
Why fill the stomach with endothelial toxins — refined oils, sugary desserts — when the same constraint could be used for healing foods?

The stomach becomes the site of choice. The constraint forces a decision: the Tree of Life or the toxic fruit.

Do We Eat for Taste or for Health?

We’ve been conditioned to desire to eat food that is marketed as delicious, for taste. To try food as an experience by visiting top reviewed restaurants, with Michelin stars or rave reviews by food critics. To enjoy the convenience of simple, fast, cheap crunchy, sugary delight in fast foods.

It is perhaps only our parents who emphasize that we should eat for health, but for the most part this sage advice is ignored but their words may echo in our hearts when we receive the diagnosis of a disease.

What do you eat for?

For taste and pleasure or perhaps status and experience?

Or for life and health?

If both could be true, even better.
I am working with artisans and food companies to create wholesome, healthy, tasty, pleasure-filled experiences. Check out 123dough.com and 123dough.ca  (but we have yet a long way to go to reach our ideal vision).

Reflection

The whole is a symphony of parts that all work together in a rhythm that is marvelous and profound.

Dr. Kevin Ham

How can such simple foods with no ingredient labels cure our number one disease killers, if we replace the foods that industry promotes by enticing marketing, accessibility, speed and cost but very low quality?

Life-Changing Question

What nitrate rich foods can you add daily to each meal and replace with foods that causes inflammation?

Literally can be life-saving in a matter of years.

Next week—

Reversing Diabetes in 3 months

Diabetes is even easier to reverse than heart disease.

Appendix

Foods that have high nitrates.

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The Shock of Death

How I Reversed My Clogged Arteries in 3 Months

Teach us to number our days, that we may gain a heart of wisdom.

King David Psalm 90:12

My friend Rob Thompson, 58, passed away suddenly from a heart attack while on his elliptical trainer at home in San Francisco on February 10, 2025. His wife, a physician, asked everyone at his memorial on March 9 to get a Calcium CT heart scan. I got mine done on May 5, 2025. A few days later, I looked at my results. A shocking score of 500 indicated severe atherosclerosis, clogging of my heart arteries. On June 17, I underwent a Cleerly CT angiogram, which revealed multi-vessel plaques obstructing multiple vessels: 77%, 55%, 45%, 29%, 25%, and many others. This was absolutely shocking to me because just earlier this year, I felt great. I thought I was in the best shape of my life, and my heart was in excellent shape.

Death by heart disease is the #1 killer in North America and #1 globally. Cancer is fast rising to eclipse it in developed nations. 1 in 2 men and 1 in 3 women will get this disease. 

Heart disease will manifest in males starting at age 40 and heart attacks in the early 60s.

Females will manifest heart disease in their 50s and heart attacks in their early 70s due to the protective effects of estrogen and menstruation. This disease will affect you or someone you know and may already be occurring silently within you. The first appearance for those who harbour this disease is death by heart attack.

Making a Life Decision to Change

No disease that can be treated by diet should be treated with any other means.

Maimonides

The morning after I read my results, on May 9, I started on a 10% low-fat vegan diet, eliminating all oils, nuts, and any vegetables high in saturated fats like avocados and coconuts.

On August 19, I did a CT Heartflow to measure the blood flow of my coronary arteries as well as my 3-month bloodwork. I also had a Carotid Intima Media Test (CIMT) to assess the thickness of my carotid arteries in my neck, which serves as an indirect measure of plaque. A year prior, my right carotid had a thickness of 1.8mm and my left 1.6mm. This indicated severe atherosclerosis, worse than that of a normal 85-year-old. The ultrasound tech told me I had a lot of plaque, more than normal, but I didn't take it too seriously.

The day before the CIMT, I did a modified exercise stress test for athletes at UBC Sports Cardiology. The last three minutes of the 12-minute period were extremely hard. I do weekly 80 km bike rides up hills and mountains, and gran fondos of 122 km from Vancouver to Whistler at average speeds of 31 km/hr, and yet I was surprised how hard the last minute of this stress test was. My cardiologist said I passed, and he cleared me for no limits on exercise. Whew! I had no symptoms at all from my clogged arteries… yet. I kept him for an extra half hour, peppering him with questions and sharing my hypothesis on how to reverse all plaque, including my 77% blockage.

Full Reversal of My Plaques

I will give you a new heart and put a new spirit within you.

Ezekiel 36:26

I received the results of my CIMT, which showed 0.86mm in my right carotid and 0.83mm in my left, with no plaque visible. This is high normal for a 55-year-old, which is how old I will be in just 3 weeks. So, a drastic decrease in vascular age from worse than an 85-year-old to normal for a 55-year-old in just three months! And no plaque visualized!

Even the best studies with high-dose statins show only 0.01mm to 0.03mm changes in 12 to 36 months. These drug studies are among the few that achieved a slight reversal, in the hundredths of mm, a reversal that most studies fail to demonstrate, even when comparing to controls that show a 0.01 to 0.03mm increase in thickness per year. 

Pomegranate juice, in a small study of 10 non-randomized people vs control, however, showed a remarkable 13-30% decrease in thickness in 12 to 36 months, whereas controls increased 9% in thickness. It also decreases systolic blood pressure by 8 mmHg. How is it possible that pomegranate juice can reverse atherosclerosis better than even the best drugs?

The Power of Healing Food

Let food be thy medicine and medicine be thy food.

Hippocrates

I realized the answer with my first hypothesis that drugs manage symptoms and numbers, but do not do much to treat root causes and tap the healing power of the human body and immune system. I began by postulating from fundamental health and body principles how to enable the body to heal itself, much like a fractured bone, which can heal in just 6 to 12 weeks, provided it is in a cast and, in the case of a compound fracture, supported by pins and screws. The cast and pins don't heal; they only prevent further damage so that the body can heal the fracture. So I set about pondering what the cast for my fractured arteries and my fractured retina. I was diagnosed with wet macular degeneration in May 2020, which I believe to have common root causes with my heart vessel disease. 

If I set the right cast for my blood vessels and optimized my lifestyle, that is my diet, exercise, fasting and sleep, I could achieve amazing healing in just a few months and certainly under a year. So while I am amazed and delighted at my almost miraculous CIMT results, I am not too surprised.

Amazing Blood (Results)

For the life of the flesh is in the blood.

Leviticus 17:11

Then I received my bloodwork. I had already remarkably halved my LDL cholesterol from May at 168 mg/dL (4.34mM) to 84 (2.17mM) in just five weeks and then 75 (1.9mM) in 8 weeks. Now it has declined to just 61 (1.58mM) in 3 months, a 64% decrease! My goal is to get it to the low 40s by year's end so my HDL can pull lipids out of my plaque to reduce them in size, including the calcified plaques.

My other hypothesis was that if I were to have a higher level of HDL (the lipoprotein that carries cholesterol from tissues and arteries back to the liver) than LDL (the lipoprotein that carries cholesterol from the liver to tissues and arteries), then HDL would pull the lipids and cholesterol from my arterial plaque.

My LDL was 168 and HDL 60 just three months ago and now my HDL was stable at 62 and my LDL had dropped to 61.HDL was now higher than LDL. Wow! 

This would mean that instead of adding to my existing plaques by LDL, the HDL would now export cholesterol out of my plaques to reduce them. I knew this was possible because my friend Raz has an astonishingly high HDL of 129 and LDL of 84. He increased his HDL by 30 in just a couple of months by fasting three days twice over a 5 week period and walking and swimming daily. I was now in plaque regression chemistry. Now my exercise regimen and weekly fasting strategy will work even better.

A few more specific markers for heart disease are Apolipoprotein B (ApoB) which measures this protein in all lipids that can induce atherosclerotic plaque and lipoprotein a (lpa), which is mostly determined by genetics and not modifiable by diet and lifestyle.

My ApoB dropped from 75 to 45 (40% decrease) and my lipoprotein a dropped from 40 to 25, an astounding 37.5% decrease in just two months! These results astounded me. They confirmed that these were better than a high-dose statin drug that all my doctor friends advised me to go on right away. 

And lp(a) is not supposed to be modifiable by lifestyle, and even niacin and the most potent targeted drugs reduce this modestly in the 10-20% range, but they have side effects. My only side effect was that I lost 12 pounds in 3 months. In the past week, I ate double portions and gained back 5 pounds. I went from 146 lbs to 133.4 lbs and am now at 138 lbs. I am fitter, stronger and now 'clearer' than three months prior. 

I am greatly looking forward to my results in the next three months. Studies show that the most amazing results are frontloaded in the beginning and then improvements decline, but I am thinking that now that my body chemistry is cholesterol efflux from my plaques, I will continue to get great results in the coming year. 

I am fully expecting 100% blood flow in all my coronaries within two years. Now, I am even wondering if I can heal my wet macular degeneration and perhaps even my tinnitus (ringing in the ears), which I am postulating is an issue due to atherosclerosis in the vessels going to the ear. The smaller the blood vessel, the greater the impact plaques will have.

Size and Shape Matters For Life

We mold clay into a pot, but it is the emptiness inside that makes it useful.

Laozi, Tao Te Ching 11

Carotid arteries in the neck are 6-7mm.

Coronary arteries are 3-4 mm, and smaller branches are 1.5-3 mm. 

My biggest block in my diagonal artery is 2.5-3mm, so quite large and prominent for a branch. CT shows it is actually larger than my left anterior descending artery, which is one of the three big coronary arteries. So the 77% obstruction in my diagonal is very significant!

The carotids can heal faster due to the laminar shear stress from exercise when the conditions are right to reduce plaque (low LDL, low apoB, low lp(a) and high HDL). They are larger and straighter. I think of it like pressure washing my clogged arteries, which will revive the inner lining of my arteries, the endothelial cells, to produce nitric oxide. Nitric oxide is the magical gas that dilates and strengthens the arterial walls. I deduced that my optimal heart rate to induce such pulsatile intermittent (1-5 minutes) laminar shear stress to activate the endothelial cells is 130-160 beats per minute (bpm).

So, when I exercise now, I do high-intensity interval training, repeating this 10-20 times. This involves 3-5 minutes of high intensity, followed by a period of rest when I let my heart rate drop back to 100 for a few minutes, and then repeat. It's like water chipping away at rock. I have 300 cubic metres of plaque, comprising 200 cubic metres of hard calcified plaque, which is safer as it won't burst and cause heart attacks, and 100 cubic metres of soft lipid plaque, which is easier to remove.

The worst kind of plaque is low attenuation plaque, which causes heart attacks when it bursts and clots the entire vessel. I only have 0.1% of this risky plaque, so I exercise very prescriptively to remove all the dangerous and soft plaque. That would reduce 33% of my plaque. This reduction yields greater blood flow because the soft plaques sit within the lumen of the vessel, whereas most of the calcified hard plaque is located in the wall of the blood vessel and does not obstruct the lumen. The volume area increase for blood flow is exponential as I reduce the soft plaque.

Doing the Impossible

The impediment to action advances action. What stands in the way becomes the way.

Marcus Aurelius, Meditations

Once I have accomplished this, I will think from first principles about how to possibly reduce the calcified plaques, which everyone is telling me is impossible. I am asking God for wisdom in this. I believe this is possible when I think about bones becoming osteoporotic via osteoclasts, so why not calcified plaques that generally shouldn't be there but formed to protect us from harm when the endothelial cells of our blood vessels were damaged due to oxidized, inflammatory foods, heated oils, high blood pressure, smoking, alcohol, stress, etc. I believe a combination of high HDL and low LDL with high natural Vitamin K2 (takes calcium out of tissues and into bones and teeth) from foods like natto and frequent laminar sheer stress plus autophagy via fasting could possibly do it. Let's see in the coming year or two.

It's incredible to me that what took decades to build up and make plaque can be reversed by food, exercise and fasting in a matter of months to years.

Heal Thyself Physician

The best physician is also a philosopher.

Galen

I am an avid reader of the Bible. These days, I am reading the books of Kings and Chronicles. One king, King Asa, was a very great and good king, but late in the 39th year of his reign of Judah, he had a severe disease in his feet. "Yet even in his disease he did not seek the Lord, but sought help from physicians." Then he died in the 41st year of his reign. I pondered this. How much must he have suffered. How much he must have relied on the physicians. But he did not enquire or seek the Lord in his illness. I am a physician myself. The proverb, "Heal thyself, physician," comes to mind. Can I heal myself? Can drugs heal me? Can a stent heal me? These will delay or slow down the progress of the disease or give me more years but they will not heal me. 

All of my physician friends were saying what I contemplated doing was impossible. One older doctor friend, Dr. Barron, out of genuine concern, came to convince me to get a stent, just as he had, and go on statins and baby aspirin. I presented him with my CIMT and CT Heart Flow results, which showed 0.75 effective blood flow in my 77% obstructed Diagonal branch. Additionally, I highlighted the significant decreases in my lipids and low inflammatory markers, including an hsCRP of 0.2 and all other cardiac-specific inflammation markers, all of which were remarkably low. 

I had decided when I received my diagnosis that I would dedicate my heart to seek the Lord's wisdom and His guidance in all things and glorify the Lord with all my healings.

When he saw my remarkable results and progress in just three months, he said he would like to learn more and do what I am doing.

Healing Myself to Heal Others

Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.

Rumi

I have a 90-year-old father with high blood pressure: 180/80. A year ago when I measured it, it was 220/120, a hypertensive emergency. I asked him what he was eating and drinking, and found out he was adding a tablespoon of salt to his water 4-5 times a day. I wondered whether I should bring him to the ER or get a prescription right away. 

I decided to remove the salt from his drinks first and monitor him. It came down over the next month to 170/85. I then asked him to skip a meal in the morning, as he had gained a lot of weight, particularly around his abdomen. He was perhaps 30 pounds over ideal weight. He lost about 16 pounds. But his blood pressure remained high. I got my brother to bring him to his doctor to get a prescription for hypertension, but he has been resistant. He is about to start a new bp med. 

I asked him if he wanted to try my healing reversal protocol, but my prescription is food, exercise and fasting. I explained to him the principles of how food can not only reduce blood pressure but also heal the blood vessels to naturally expand again. Exercise would enhance this, and fasting would accelerate this. 

I explained why fasting, starting with limiting the same meals within a time window of 8 hours, will have the same effects as a BP drug, which is what he had. 

He had a stroke in 2014, which left his right side paralyzed for a month. I found two food supplements that were miraculously able to help him regain 80% of his mobility. The rehab doctor said that this was impossible, and he was a miracle: green tea tablets and Smooth (omega 3s from anchovies and sardines). 

So I knew he had blood vessel disease, and high blood pressure was a byproduct of a malfunctioning endothelial cell layer. Now that he is 90, his blood vessels are like steel pipes and are unable to dilate effectively. BP meds are not going to be able to cure his high blood pressure and underlying root causes.

Simple Healing Meals

Eat food. Not too much. Mostly plants.

Michael Pollan, In Defense of Food

I gave him my morning breakfast of steel-cut oatmeal with chia seeds, ground flax seeds, berries, natto, some greens, beans, fermented black garlic, all neatly displayed on top like dressings. I also added some seaweed (nori) that had no oil or salt. I added some aurum mineral salt. This is my advanced breakfast. 

The easy breakfast version would be:

• Steel-cut oatmeal (boil under low heat for 20 minutes) topped with 

  • 1 tablespoon of chia seeds and 1 tablespoon of ground flax seeds

  • Berries (blueberries, strawberries, blackberries) / sliced apples/grapes

  • Greens such as arugula or salad mix

  • Pinch of quality mineral salt

He mixed it up, ate, and said he could eat this for breakfast. The taste was decent. The berries give it that flavour. I also added 5 tablets which contain spirulina, chlorella (algae) and green tea powder, which can reduce LDL by 20% and the steelcut oatmeal with chia/flax another 20% plus the greens, beans and berries another 10%. That's how I cut my LDL in half in 5 weeks, and ten of those days I was travelling in Korea when I couldn't fully adhere to my prescribed food diet. 

Then I gave him the choice: my food diet prescription or the new blood pressure medication. He had a dry cough as a side effect of his first ACE inhibitor BP med. He chose my food diet. So I gave him half a grapefruit. 

Consuming one red grapefruit daily can decrease LDL levels by up to 20% (with caution when taken with statins, as it increases the statin's duration in the body) and triglycerides by 17% over 30 days in patients with hyperlipidemia. White/blond grapefruit had half these results, so opt for red, whole, organic grapefruits. I eat half to one a day.

Then a cup of green tea, then 50 ml of pomegranate juice (later I will either add beet juice or beetroot powder to accelerate lowering of his bp).

On my biking days, I add 2-3 slices of ancient grain sourdough bread topped with balsamic vinegar, sliced apples and salad greens, like open-faced sandwiches.

My lunches are:

• Salad greens, topped with 

• Berries, apples or oranges

• Beans (lentils, black, kidney) for protein or

• Chilli with beans

• + Sourdough bread with balsamic vinegar.

My dinners are:

• Whole-grain pastas (no white flour) with low-fat tomato sauce or

• Whole rice (brown rice) (no white rice) with

• Variety of vegetables

• Fermented foods

• Variety of fruit

• Variety of beans

It's so simple that I can even make my own meals.

I'm also going to help Fred, a 71-year-old church friend, reverse his long-standing diabetes, hypertension, high cholesterol and obesity, which requires multiple drugs. I believe I can help reverse all his comorbid diseases in three months, and it might take longer, by six months. I have been simplifying my Heart Reversal Protocol to make it easier to implement, as my version is the Advanced Protocol. I am excited to start experimenting to see such results in others. I believe both my 90-year-old father and Fred are at high risk for a cardiovascular event in the next 3-5 years, so I want to help reverse their diseases.

Reflection

Have you pondered the wisdom of medicine that prescribes medication to fix your symptoms and labs, but not the root causes?

Dr. Kevin Ham

Why do people develop insulin resistance and eventually diabetes as they get into their twilight years, when this disease was almost non-existent when our food supply was more 'normal'?

The same goes for atherosclerotic heart disease, autoimmune disease, cancers and allergies.

Life-Changing Question

What disease might be silent inside of me before it becomes outwardly apparent?

If modern day disease is chronic and only manifests itself when it clogs arteries 70% or more, or when it is over a billion cells (0.5 cm on CT scans) for cancer, shouldn't we examine what we eat, how we eat, how we move and exercise and how we give our bodies rest through not eating all the time, having peace of mind and good sleep?

Next week—

Why Triple Therapy of Food, Exercise and Fasting (Rest) Resets You Rapidly

How to change your health paradigm through health principles

See you next Thursday!

Appendix

Foods that decrease LDL cholesterol.

Imagine just having 10 of these in your meals. That would be 50-60% reduction in LDL.

The other side of the coin is that you get efficient healing if you remove the foods that increased your LDL in the first place. Ie. heated oils, transfats, refined sugars, any foods that spike your blood glucose, too much saturated fats, unfiltered coffee…

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Reversing My 77% Heart Blocks

Live or Die? That is My Question

Our outward appearance can only hint at the true inner state of our heart. Knowing yourself from the inside to the outside requires wisdom, prudence, discernment and grace.

Dr. Kevin Ham

Just three months ago, I thought to myself, ‘I am in the best shape of my life. My heart is so fit and strong.’ My resting heart rate of 42 and an even lower heart rate at sleep of 31 was astonishing to me. I was struck by how little my heart had to pump to supply blood flow from head to feet. Blood pressure 105/60. My max heart rate of 195 and able to withstand average heart rates of 172 for 2 hours 38 minutes during a cycling event, and a VO2 Max in the 50s, put me in the top percentile, one of the best indicators of longevity. With 12% body fat and an active cycling lifestyle and an ancestral diet, I felt and looked cardiovascularly strong, fit and healthy.

After Anita, a medical doctor and wife of my late dear friend Rob Thompson, who passed away of a sudden heart attack earlier this year on February 10th, asked everyone at his celebration of life to get a calcium heart scan, I became aware of the silently growing disease in my heart vessels. A calcium score of 500 indicated major calcified coronary disease on May 5, 2025. I received a CT Angiogram on June 17, which showed blockages in every vessel, with the most severe being a blockage in the first diagonal branch (D1) of my left anterior descending artery. A 55% blockage in my ramus intermedius, a rare branch off the left main coronary artery, that overlapped somewhat with my D1. Then several moderate blockages of 45%, 29%, 28% and many more mild obstructions under 20%. Health can only be as strong as our biggest constraint, and in my case it is my 77% blockage. To put it into perspective, one major blockage can lead to a heart attack and potentially sudden death.

This is an in-depth digest of my monthly heart journey. I pray that it helps save many lives, prevents unnecessary heart attacks and the progression of heart disease. May you take this to heart.

Patient and Medical Doctor

I’ve been blessed with a medical education and also multiple diseases so I can walk the journey of life understanding human suffering and grace, disease and relief, staring death in the face of life as both patient and doctor.

Dr. Kevin Ham

Every year, the US shows us a picture of the grim realities of heart disease.

805,000 heart attacks occur each year

605,000 are first-time heart attacks

356,000 people die from sudden cardiac arrest with minimal or no prior warning.

The average age of heart attacks in men is 65, and in women, it is 72. Women follow men by 7 years due to the protective effects of estrogen and menses. But women have a higher mortality rate of 70% from their first heart attack.

I have been duly warned and made aware that this could be me. Unaware, I could likely die of a heart attack by 65, conceivably on a hard climb while biking.

So, when did this disease start in my heart? I knew in medical school, after reading the Korean War Study on American soldiers, average age 22, that 70% of them had atherosclerosis on autopsy. I guessed that in my mid-20s, I had about 50% blockages, but later in life, I assumed my improved diet and active lifestyle would keep that all at bay. I had no risk factors other than a high LDL cholesterol of 168. I never smoked, my blood pressure was good, I had no family history, no diabetes, was lean and fit, and was not sedentary. My recent inflammation markers hsCRP (0.25) and Homocysteinewere low. I felt great and so healthy.

What I am not sure about is how much of my atherosclerosis has progressed over my life or whether it is getting worse, stable or better, but even though the numbers do not look good, I now have a baseline to measure and improve from.

My Mission: To Reverse Heart Disease

My mission: to reverse my severe blockages to 0 or no significance so I am not constrained by any plaques that can potentially rupture to cause a heart attack or impact coronary blood flow. 

Then help others become aware if they have any heart disease and how to reverse any blockages through lifestyle changes. I feel like I’ve been born to do this, and feel very grateful and blessed for this opportunity.  I decided to become a doctor at age 14 because an autoimmune disease hospitalized me. I dreamed of helping people afflicted with pain and suffering from disease. I could not help my own mother for her own autoimmune disease as a son or a doctor, nor from her demise from cancer. But I know I can help people with macular degeneration to stave off blindness and those with heart disease, high blood pressure or diabetes from ever succumbing life to them. I dream of helping prevent and relieve pain and suffering from cancer, which is the deadliest of killers.

My Cholesterol Cut in Half

Never underestimate the power of food and the resilience of the human body to heal and become whole again. We only need to know the simple path to life.

Viktor Frankl

For years, my LDL cholesterol was 168 mg/dL (4.34 mM). Someone with my level of heart disease should have a value under 80 mg/dL (2.0 mM). I knew my doctors would highly suggest the standard of care of a statin (cholesterol-lowering med) plus baby aspirin.

I had read Dr. Esselstyn’s book, “Preventing and Reversing Heart Disease,” over 10 years ago, so I knew that there was a diet that could reverse 100% blocked arteries in under 3 years. It seemed extreme, but his patients were patients with severe heart disease, many resistant to standard of care therapies, including bypasses, stents and medications. 

I determined, after staring at my calcium score, to start the next morning on the Esselstyn diet, a radical whole food plant-based diet that was low fat, restricting all oils, fats, animal foods, fish, dairy, eggs, nuts, most seeds and even avocados to reduce dietary fat to 10% of calories. I wrote my plan the next morning for my next six months--the remainder of 2025. If I could half my LDL within 6 months to 80 mg/dL (2.0 mM), then half it again to 40 mg/dL (1.0 mM) within one year, I would be on the path to reverse my plaques.

I told my plan to Anita, and she, being a doctor, said I would need a high-dose statin, and diet wouldn’t do. My doctor friends were very concerned and suggested I get a stent. I see a sports cardiologist August 18 with a scheduled stress test. I suspect I will pass that, but I surmised that if I don’t, I would consider a stent. But my mindset is to resolve my disease by the first principles of health. With a stent, it will get clogged in 10-15 years, and I have been blessed with the mind to research and figure out the disease process and pathophysiology, with a degree in Biochemistry and medicine.

On June 17, I went to San Francisco and did a full-body assessment at Human Longevity, Inc. My heart MRI and heart echocardiogram were normal. My CT Angiogram of the heart revealed all my blockages. My calcium score was 475. It could be a difference in the machine but my May 5 calcium score was 505.

But what shocked me most was my cholesterol numbers!

My LDL cholesterol had dropped from 168 to 84. I was so excited. I had anticipated my dietary strategy to take 6 months to reach this level, but it dropped by 50% in just 5 weeks. Wow! And ten of those days were travel days where I had some ‘cheat meals’.

My total cholesterol of 158 was now lower than my LDL a month ago. Astounding! I was worried about my lipoprotein a level, which lifestyle changes cannot modify, but that was low at 40, and my apoB was reasonable at 75. Ideally, I want this below 55 to reverse plaque. I knew at that moment that it was possible for me now. Tears of joy like victory resounded in my heart! Esselstyn was right. He was the head of the Cleveland Clinic in the 1980s and is still active at age 92. He was a cardiac surgeon, and as I listened to dozens of interviews by him, I grasped all the mechanisms, health principles and reasons he spoke about, and I did my own research daily. I have many more strategies to reverse my heart disease, and I’m thinking through each one before experimenting, trying to figure out how to measure its effect going forward.

My target LDL is to be in the 40s by the end of the year. I will do monthly lipid blood tests to monitor. My two-month LDL is about 75, as my doctor only got me a total cholesterol, HDL and non-HDL level. I am going to take matters into my own hands and get full lipid profiles like the one above each month. LDL at 80 stabilizes heart disease, and below that, soft plaques get remodelled and resorbed. My goal is to get a HDL higher than LDL. My friend Raz has already accomplished this with a HDL of 129 and LDL of 84. And I plan on reviving the health of my endothelial cells, the inner lining of my blood vessels.

I had let my medical license lapse in 2015, because I was so busy with my entrepreneurial pursuits, but I am going to apply to reobtain my medical license. I plan to do health more as philanthropy rather than as a livelihood, as I’ve been blessed beyond measure by God and those around me. Thank you dearly!

Eyes are Getting Better Too

When your heart is pure, your sight is clear.

Dr. Kevin Ham

Two Sundays ago, I was listening to a sermon, and usually I have a hard time seeing the small print on the screen. But this time, it was clear and vivid, and I was so amazed that I closed one eye, then the other, to check if it was one or both eyes. Clear. I was so excited again. I wasn’t even thinking about my eyes. I then did a home eye test and found both eyes at 20/16. I learned also that my retinal pigment epithelium had drastically decreased in thickness due to my two years of receiving eye anti-VEGF injections in 2020-2022. I stopped the eye med injections over two years ago, thankfully. My good left eye RPE was only 153 now and no wonder my visual acuity is affected. I had felt the world looked less technicolour and muted. But now things look much more vivid, colourful and clear. I started thinking about what caused my macular degeneration, and I started studying the layers and cells of the retina, Bruch’s membrane and vascular layers. I then had a hypothesis. The same process that caused disease in my eyes was also happening in my carotid arteries and my heart vessels, and likely my hearing vessels.

Could I also possibly stabilize or reverse my eye and neck vessels with my heart protocol?

My Fractured Bone Analogy: How a Fractured Heart Heals Like a Broken Bone

A fractured heart can become whole again.

Dr. Kevin Ham

When you break a bone, you don’t walk on it, nor do you medicate endlessly. You immobilize it with a cast, remove any more insult or damage to the injured area, give it rest for your body to heal, nourish it and then rehabilitate it back to strength. But with the heart, that is not the current standard of care. Medicine ignores solving the root causes and tells us to pop a statin and baby aspirin until stents and bypasses are required.

The arterial wall- the endothelium- heals in much the same way as a fractured bone, in principle.

1. You stop any and all insults to the endothelial cells.

2. You protect the vessel.

3. You give it the necessary nutrition, time and conditions to regenerate.

4. You rehabilitate the bone, muscles and blood flow.

And that’s what I’ve done with my C.A.S.T. Protocol.

The HAM Heart Protocol: A 10-Step Science-Backed Healing Blueprint

The body follows the natural laws of health and breaking from these results in progressive disorder and disease. We have built a civilization of immense health debt, repayable but not through mere drugs that treat only the outward symptoms but only by treating and removing the root causes.

Dr. Kevin Ham

C.A.S.T. = My healing cast for the heart

C = Cut all oils and inflammation

• No added oils

• No processed fats

• Whole foods only - extreme version is Esselstyn diet

• Reduces endothelial damage and inflammation

A = Achieve LDL <50 mg/dL, HDL>60 mg/dL (LDL/HDL < 1)

• Removes the root cause of plaque progression

• Mimics lifelong low LDL found in native populations with no heart disease, and also cholesterol levels in teens and 20s

• Sleep > 7 hours daily. Restores hormonal balance, reduces CRP, and promotes nighttime endothelial healing and rejuvenation. Deep sleep of 1 hour and core sleep of 4 hours makes me feel 100% REM might be 2 hours.

S = Strategic Nutrition

• Whole foods, high fibre, high antioxidants

• Essential nutrition to help reverse atherosclerosis that has been scientifically proven with consideration of models based on first principles of health that can be further tested and proven

• Reverses atherosclerosis by reducing oxidized LDL and improving nitric oxide, which expands blood vessels

T = Time-restricted Fasting and Training

• High intensity interval Training (HIIT) + Zone 3 fitness for shear stress and metabolic flexibility, collateral circulation improvement with plaque remodeling and increase HDL, lower LDL, VLDL and triglycerides and increase eNOS (more nitric oxide) and endothelial health, increases VO2max (oxygen utilization)

  • physical therapy for the heart vessels

• 24 hour weekly and 72 hour monthly fasts to lower inflammation and promote autophagy, to resorb plaque

  • lowers insulin, triglycerides, LDL

  • autophagy cleans up cancer cells, damaged cells (aka plaques)

  • Increases HDL

  • This is like rest and sleep and rejuvenation for the arteries

I’ll outline the 10-Step Heart Protocol more later when I am certain of reversal rather than just lower LDL levels.

Triple Strategy maybe even Handful Strategy

Heart vessels are complex and the center of human life. Why not approach a multi-prong lifestyle cure for not only arresting progress of heart disease but to actually reverse and cure it for all blood vessels?

Dr. Kevin Ham

I thought, “Why just have one strategy? Why not employ a Force Multiplier, like they do in cancer therapy: Chemotherapy (often triple chemo strategy), Radiation and Surgery, aka poison/burn/slash. Or in warfare, strike by air, navy, and ground at once.”

I surmised that I would need something that would act like the osteoclasts that drive osteoporosis, where my immune system would go and remodel my calcified plaques and resorb them by taking the calcium and lipids out. There are macrophages in the heart that can do this, but they need to be incited to do so. Calcification is an overly protective mechanism in the face of continuing damage to the endothelial vessels of the heart, eye, brain to reduce the risk of rupture and subsequent death. What could do this, short of injecting osteoclasts into the heart vessels?

Fasting is one mechanism in which to induce autophagy along with utilizing our more efficient fat energy system, which less than 10% seem to have the ability to do well, as most people are glucose dependent, giving rise to a cancerous environment, as cancer cells can only use glucose for energy, but not fat. 

Vitamin K2, along with HDL, might also help, as Vitamin K2 keeps calcium out of soft tissues like the arterial walls and into bone and teeth. HDL carries cholesterol from the blood to the liver.

So my Triple Strategy is:

1. Healing diet protocol

2. Exercise protocol

3. Fasting protocol

4. Thinking about how to implement my 4th strategy for the Sleep protocol.

Top 3 Heart Superfoods to Reverse Plaque

Reverse soft plaques first, then attack the more difficult seemingly impossible calcified hard plaques.

Dr. Kevin Ham

There are three types of plaque: Unstable, soft and hard.

Unstable plaques cause 70% of heart attacks, otherwise known as Low Attenuated Plaque (LAP), as they can rupture into the lumen of the artery and cause a full blockage of the artery, resulting in a heart attack. These plaques are typically smaller and rupture without warning. 

Plaques that are calcified and obstructing the artery, while limiting blood flow, typically do not rupture and present warning signs like angina (chest pain) or shortness of breath on exertion.

In six months, I can reduce the volume of my soft plaque and focus heavily on this.

Here are my Top 3 Heart Superfoods that have the power to reduce soft plaques:

1. Pomegranate juice. Just 50 ml per day can reduce up to 36% of carotid plaques. Easily measured via CIMT ultrasound of the carotids.

2. High dose EPA of 4g/day. This is an omega-3 fatty acid that is important in the cell membrane of the endothelial cells, as well as reducing inflammation and helping endothelial cells produce nitric oxide, which helps expand the blood vessels. This is recognized in traditional medicine, and you can get a prescription for it.

3. Natto contains high amounts of Vitamin K2 and contains a significant amount of nattokinase. 6000 to 12000 FU (fibrinogen units) can reduce plaques in the carotids up to 30%. I am eating natto twice a day and also plan to supplement with nattokinase to get to 12,000 FU. Vit K2 amounts from natto twice a day are ~500 mcg.

Notables:

1. Red Grapefruit. Once a day. Be careful if you are taking statins or medications, as grapefruit affects the liver enzymes and can alter medication dosages.

2. ? Vitamin C high dose plus lysine and proline. Will explain the proposed mechanisms after I do more research.

My Next Month

It’s my ‘rest two weeks’ as I return from Korea today, having done my weekly fasts and I only did strength training with weights (squats, leg extensions, leg press, bench press). I did a colonoscopy to rule out the #1 cancer, Colon cancer. No polyps. Just three diverticuli in my right colon. Whew!

Labs:

• Aug 18: Exercise stress test

• Aug 19: CT Heart Flow to measure blood flow obstruction in my main heart vessels to see how much my plaques affect blood flow. I assume I have a lot of natural bypasses in the form of collateral blood flow due to my decades of cycling, but this will tell me for sure.

• Aug 19: CIMT to measure carotid intima-media thickness (carotid plaque in the neck)

• Aug 19: Monthly lipid panel

Lifestyle Prescription:

• Fast:

  • 29 hour fast on the plane ride back home tomorrow

  • 72h fast a week after my Sept gran Fondo 

• Exercise:

  • Train for my 140 km Gran Fondo next Saturday with a block of solid riding (490 km in 11 days including 4 rest day)

  • Continue 2.5 week block exercise training of 600 km Aug 18 - Sep 3 for Whistler Gran Fondo: 122 km with 2000m elevation September 6

• Diet:

  • Add 4g EPA to my lifestyle modification

  • Add nattokinase supplementation

• Sleep:

  • Try and sleep 7 hours+. Go to bed by 11:30 pm latest.

Life Questions

I have a few friends who did full-body physicals this summer. My dear friend found a small brain aneurysm and is pre-diabetic, although she seems so healthy. Another found three colon polyps, with one large one that needs a referral. Another friend had eight colonic polyps removed. I’m convinced that anyone eating the western diet of processed foods has some degree of atherosclerosis and metabolic syndrome (eg. insulin resistance that can lead to diabetes and other metabolic diseases).

1. What silent disease has started to take root in your body that you might be unaware of?

2. What baseline tests can you do to catch it early and be aware of it, especially if you are in your 40s or older?

I’ll check back in with an update on my heart journey next month. In the meantime…

Next week: The 7-Self Framework: the Transformational Journey of Self

From Self-Perception to Self-Transcendence

See you next Thursday!

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To Live or to Die? That is my question.

My Heart Is Clogged 77%! And You?

Keep your heart with all vigilance, for from it flow the springs of life.

King Solomon Proverbs 4:23

A Korean War study examined the coronary arteries of American soldiers who had died in their 20s and found that 70% of them had atherosclerosis, with 5% having up to 90% narrowing of the arteries. 

The Law of 70s

• <70% obstruction doesn't give symptoms of chest pain (angina), shortness of breath or fatigue. Most likely will have a negative stress test with <70% obstruction.

• 70% of heart attacks happen to those with normal LDL cholesterol levels.

• 70% of heart attacks are caused by early smaller soft plaques in the coronary arteries rather than the older morecalcified obstructive plaques.

My friend Rob Thompson had died suddenly of a heart attack at just 58 years old on February 10, 2025. He was fit, strong and great. His arteries were later found to be clogged 90% in the Left Anterior Descending (LAD) coronary artery, also known as the 'widow maker', and 80% in the Right Coronary Artery (RCA), a >70% chance of sudden death. At his memorial, his wife Anita, an internal medicine physician, advised everyone to get a calcium heart scan. So I did. My calcium score in my heart vessels was 500, extremely high. Only 10% of people my age have a higher score.

A few weeks ago, I went to San Francisco to get a CT Angiogram that shows the types of plaques (soft, mixed or calcified) and degree of obstructions in my coronary vessels.

I have triple vessel disease in all the main highways of the heart.

• 77% blockage in D1, the first diagonal branch of the LAD

• 48% blockage in the RCA

• 55% blockage in RI, branch off the Left Circumflex Artery

I've likely had these plaques progress over 30 years, with much slower progression as I improved my lifestyle over the past 20 years, and especially over the past 5 years. But the danger of a heart attack is likely not from these blockages.

70% of heart attacks occur from plaques that are more newly formed, that are not calcified. These can rupture, like a pimple, and their content can lead to a blood clot that suddenly fully obstructs the heart vessel. In these cases, a stent is life-saving as it allows blood to flow. In stable obstructions, with adequate coronary blood flow, a stent may not be as useful long term as stents have side effects.

I've been doing extensive research on how to arrest and reverse the plaques. It is possible. Many studies show not only arrest but reversal. A new drug, a PCSK9 inhibitor that reduces LDL to very low levels, has shown the reversal of plaques. I think I will be an expert on the heart over the next few years. Although I am a n=1, meaning one test subject who plans to conduct numerous experiments and data collection via blood and imaging studies, my goal is to stabilize and reverse as much as possible any and all blockages.

I believe I have developed a lot of collateral vessels below the obstruction that have allowed me to bike without any symptoms. The human body adapting to disease is amazing. 

Five Principles of Healing

This solidifies more than ever for me the five principles for healing.

1. Prevent the cause(s)

2. Remove the cause(s)

3. Add the cure(s)

4. Be clear and stay clear

5. Understand and educate the mechanisms to others after results are clear

A New Life Mission

Reverse Heart Disease

When I was 14, I lay in the hospital bed, unable to move, unable to eat, hooked up to an IV for weeks with severe joint pain. I remember wondering if I would live and what was happening to me. I asked the universe these questions. I didn't believe in God at that time. I decided if I were to live, I would become a medical doctor. I recovered from my autoimmune disease, but while my mission to become a medical doctor remained, my lifestyle habits did not change and were very unhealthy, full of junk food and 4-6 hour sleep days.

Now, as I reflect, turning 55, I am very grateful for these past 54+ years. I am grateful for each day. I am grateful to Rob Thompson, my dear friend, without whom I would not have gotten a calcium heart scan and would not have known about my own severe heart obstructions. I am grateful to God for a new life mission to live a better and healthier lifestyle that can arrest and reverse heart disease. I am grateful to all the scientists and doctors who have spent their lives in this endeavour and shown what is possible.

I've narrowed my list down to what is actionable for me. I want to document my heart journey once each month, not only for my own records, but also in the hope that it might help save someone's life now and in the future. Heart disease, along with cancer, is the #1 killer in North America. Heart disease claimed 680,981 people in 2023, and cancer, 613,352 in the US. I'm working with Dr. Azra Raza, a good friend and an even better oncologist and cancer researcher who has found the first cell that leads to cancer. She's found a likely cure.

Most of my doctors are highly suggesting I go on a high-dose statin and baby aspirin. I am considering foods that can achieve the same effect to reduce LDL from 162 to 70 within six months. I started on the Esselstyn diet a month ago. I'll monitor my blood work monthly. I have high iron and giving blood helps reduce iron levels which are oxidative. I'll have a carotid intima-media thickness test (CIMT) every 3 months to measure plaque in my carotid arteries, where I already have documented plaques of 1.6mm and 1.9mm (<1.5mm ok) in July 2024. I'll repeat my CT calcium score and CT angiogram in a year.

My Ham Diet for Heart Disease Reversal:

My eye diet has allowed me to forego my monthly paid for $4000 Eyelea shot in each eye for wet macular degeneration, a major cause of blindness, for two years. My ophthalmologist was very concerned about even stopping them monthly initially, but I had stabilized my eyes through diet and exercise over the past five years since I first had my right eye distorted vision in May 2020, and now it seems stable and clear. I believe this eye diet of removing all seed oils, heated oils (no fried foods), refined sugars (baked goods and desserts but now also removing white flour and white rice and added natural sugars like maple syrup but allowing a teaspoon of honey with a meal), and almost all processed foods from my diet has also helped my heart these past five years.

I have reread Dr. Esselstyn's book, Preventing and Reversing Heart Disease. I am very motivated to do my best to follow his diet prescription while stacking other proven methods for lowering oxidized LDL and reversing coronary plaque. I've uncovered dozens, but I am starting with the top ten I can follow. I also plan to continue my high-intensity interval training, but reduce the intensity to Zone 3 (FTP) and some Zone 4 (VO2max) and stay out of Zone 5 (anaerobic). I will also do 24-hour fasts weekly and a 72-hour fast monthly to reset my metabolism and enhance autophagy (the process of removing toxins, weak cells, and cancer cells).

I'll update my heart journey in a month! 

If you are over 40, please get a baseline calcium heart scan and carotid CIMT to rule out severe heart disease—less than $200 USD in the US and $700 in Canada.

May you live long and prosper and be in good health.

Life Question:

How healthy is your heart?

Lifespan is how long you live.

• Healthspan is how long you are healthy.

• Make your healthspan as long as your lifespan.

• Despite my max heart rate being able to reach 195 and I am able to be in zone 4 heart rate (172 bpm) for over 2.5 hours, my arteries are clogged. My resting heart rate is 40 bpm as I am very fit. My VO2Max is over 50. Yet I am at high risk for a heart attack. I look very fit on the outside. I have started doing weights to reduce the decline in my muscles and bones, as the rate of decline accelerates after age 55.

• What I desire in addition to being fit and strong is to be clear in body, mind and spirit now. I'm focused on my three biggest constraints: my heart, then my eyes, then my sleep.

See you next week! Back to business.

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Is Your Heart filled with Gold or Is It Clogged?

This could save your life, or your parents or a loved one.

Is Heart Disease Stalking You?

Your heart needs to be open, for from it comes the source of life, your blood.

Just a few weeks ago, I completed my weekly 75 km ride with a hard 23-minute effort in a three-hour ride. I felt strong and fit. 200-watt average, and I thought that at my age of soon-to-be-55 years, I was in the best cardio fitness of my life.

My goal is to increase my VO2Max because it's one of the best predictors of longevity. Then, keep it up until my 80s with 30-minute high-intensity interval bike rides three times a week.

My dearly departed friend Rob Thompson died of a sudden heart attack at age 58 on Feb 10, 2025. His wife, Anita, a physician, implored their 1000s of friends at his celebration of life to get a calcium heart scan. So I got one a couple of weeks ago. My friend Jesse said he was 100% sure I would get a great result. I wasn't so sure, as I ate junk food and fried foods for decades until my mid-30s.

A score of 0 is excellent. My wife delightfully got that 0 score. Me? I was expecting a score of around 200-300--moderate atherosclerosis. I was somewhat shocked to see a score of 500, which signals possible severe atherosclerosis. This score places me in the top 90% percentile for my age group, requiring further investigation to see how much my coronary arteries are clogged.

Your Arteries Start Developing Plaque in Your 20s

The flow of life is impeded by processed foods, stress and lack of sleep.

Dr. Kevin Ham

A Korean War study examined the coronary arteries of 300 American soldiers who had died in their 20s and found that 77% had visible signs of coronary atherosclerosis (plaque buildup in arteries) and 45% had moderate to severe narrowing (≥50% luminal stenosis) in at least one major coronary artery. The soldiers were, young (early 20s), lean, physically fit and had no known symptoms of heart disease. I had a hunch from this study that the sins of my dietary past would be hard to erase. Last year, my neck arteries and carotids showed mild atherosclerosis, so I expected the same in my heart.

When I saw my score of 500, I thought the worst-case scenario was my arteries being clogged by 80%+. But logically, this made little sense to me as I had no chest pain or shortness of breath, even when riding with the fastest bike riders in the city or with pro riders. Could my arteries be that blocked? Did my atherosclerotic plaques calcify because they were older?

Here’s what I learned.

1. Hard calcified plaques don't cause heart attacks, even though they may narrow arteries.

2. Soft uncalcified plaques, which aren't detected on calcium heart scans, can cause heart attacks as they rupture into the blood stream, blocking blood flow.

3. A rate of calcification and soft plaque formation greater than 15% signals a high risk of a cardiac event in the next five years.

4. A calcium heart scan has the radiation equivalent of a year's worth of background radiation.

5. Women have less atherosclerosis and lag behind men by 7 to 10 years due to the protective effects of estrogen and menstruation.

6. Women need to be careful after 50 or when they are post-menopause because estrogen declines significantly, and they lose the protective effects.

Due to my eye condition (wet macular degeneration), which is also likely caused by the same atherosclerotic process, I've cut out almost all processed foods, heated oils, fried foods and most refined sugars. But my diet is high fat, up to 40% fat, as I drink kefir, lattes, butter, liver, fish eggs, meats, eggs, etc. My LDL is slightly elevated ("bad") but my HDL is high ("good"). My blood results are good in all other areas except that I have slightly elevated iron, which I can lower simply by donating blood.

How Much Am I Clogged? And You?

We’re all clogged somewhere because of our past. Why don’t we fix that?

Source: Kauvery Hospital

While my calcium score is pretty high, logically, with my VO2Max being high, I'd be very surprised if my coronary arteries were clogged more than 30%. However, this follows the theory of constraint—where is the most constricted area? If only one area is clogged heavily, I need to modify my lifestyle even more drastically.

I keep thinking of Rob. If only he had a calcium heart scan earlier, he would have found out his LAD was 90% clogged and his RCA 80%, giving him a risk of >70% sudden death. His gift to me may reveal issues with my coronary arteries..

I was riding my bike with my daughter, and for the first time in years, I put on my heart rate monitor. As we rode up the hill, I asked how high her heart rate was. 130. Mine was 100. At 12% grade and a harder effort, hers was 180 and mine 130. I then did my own hard max effort for a minute to see how high my heart rate would go. 220 minus your age is a standard max heart rate. My heart rate climbed slowly and steadily to 171. I pushed it harder, and it hovered there. I relaxed and then, after 30 seconds, went hard again to see … 170.

I think my arteries are under 50% clogged, but I will take it easy until I get a CT angiogram, which will disclose the degree of blockage.

Just like Rob's wife, I ask that you get a baseline calcium heart scan if you are older than 40. You can get one for as little as $100-$200 in the US. I had to pay $700 CAD for mine. I plan to buy a CT scanner one day and offer it for $100 CAD, and I hope to save or prolong many lives in Canada on behalf of Rob's legacy.

How to Prevent and Reverse Heart Disease

Not too many doctors will advise you about diet. Doctors aren’t taught food and nutrition, only diagnosis and medical treatments.

Preventing and Reversing Heart Disease. Figure 1. Coronary angiograms of the distal left anterior descending artery before (left image) and after (right image) 32 months of a plant-based diet without cholesterol-lowering medication showed profound improvement. 

In 2012, I was praying to God to reveal to me how to cure heart disease. I often liked to hang out at Regent Bible College bookstore, and as I was browsing the Specials Table, I saw a cover call to me, "Preventing and Reversing Heart Disease." What was a health book doing at a Bible bookstore, I wondered.

As I flipped through it, I looked at before and after CT angiograms of a clogged coronary artery having complete reversal in an unstentable area of the LAD. I was shocked. I never heard of clogged arteries being reversed.

The author was Dr. Caldwelll Esselstyn, who was head of the Cleveland Clinic, one of the top medical clinics in America. He was a cardiac surgeon who studied a group of 24 patients with advanced coronary artery disease. These patients could barely walk to his office without stopping for a rest.

He devised a strict low-fat (only 10%), whole food and plant-based diet based on medical studies that would keep LDL cholesterol lower than 70 (1.4 in CAD measurements). He believed that at these low levels, atherosclerosis could not take place. He followed these patients for over 12 years. At the end of the study, none of the 18 patients who followed the diet had further cardiac events (no heart attacks, strokes or deaths). The six patients who did not adhere to the diet had a combined total of 13 cardiac events among them.

When I saw my score of 500, I knew this was the perfect opportunity to measure my own progress over the next year based on diet. I decided I would follow this essentially vegan diet, minus meat, fish, dairy, eggs, nuts, avocados, and all oils for a 10% fat diet. It will be tough for me, but I only have one body and have always wanted to test this because I had assumed I had blockage myself. I will do annual calcium scans and CT Angiograms.

The other diet I want to test is Dr. William Davis's diet, which is a gluten-free, whole food diet that removes processed foods. You can eat meat, eggs, fish, vegetables, and fruits. A low-carb diet. He is a cardiologist but was getting metabolic syndrome (prediabetes, high blood pressure, 'wheat' belly). His thesis is that modern wheat and refined wheat (white bread) causes the formation of many small-sized LDLs, which readily oxidize and form foam cells when the inner lining of the blood vessels are injured by heated oils and refined sugars (processed foods and fried foods).

You can read his book Wheat Belly.  He suggest that ancient grains and sourdough fermented breads are likely fine. He's prevented the progression of heart disease in 80% of his patients. He claims to have solved the 20% who were refractory by helping restore their gut microbiome and getting rid of SIBO (small intestine bacterial overgrowth), ensuring the thyroid is normal and no problems with gums or teeth. Ensure good levels of your Vitamin D, Vitamin K2, Iodine, Magnesium, and omega 3s (EPA/DHA). Take a high-quality multivitamin. 

Caveat Emptor

We ask patients who have chest pain what their last meal was. If it was KFC or fast food, the odds of it being a heart attack were quite high. My friend had a 'silent' heart attack with some mild symptoms. She had to have four stents in four of her coronary vessels. Early 50s. I asked her what she had before her heart attack. Five Guys.

China has 11,600 KFCs, increasing by 1350 per year, while the US has 4200. I predict the incidence of heart disease and cancer will rise rapidly in urban China and surpass the US.

If you are addicted to smoking or the Western Diet or have metabolic disease, the solution is simple, but doing it is hard because your dietary and exercise lifestyle have become a habit.

For this, I recommend two books, Atomic Habits and The Compound Effect. A third, if you really like habit-transforming books, is The Slight Edge. Start with Atomic Habits by creating a system and the tiniest version of the habit you would like to do.

Make hard decisions and lifestyle changes now so your life is healthier and easier later. Or, adopt an easy lifestyle now, and it will be hard physically and mentally later.

I pray and hope that this is helpful to you or someone in your circle. Share it with your family and friends and perhaps you too can save a life.

May you live long and prosper.

Life Question:

How long do you want to live and what can you do to make that possible?

I asked a crowd ‘Who wants to live to 100 years?’ and hardly anyone raised their hands. I then asked, how about a healthy 100 years and almost everyone raised their hands.

Dr. Kevin Ham

• I do wish to live to 108. Robert Marchand, who set all the world records on the bike for 90 years and older, passed away recently at 109. He's my 'physical' role model.

• When I saw my score of 500, I thought maybe I should be content with living an average age of 78. But now I'm determined to help many others because of my own health scare, and I pray that God blesses me with a long life so that I can do more good in the world.

• Each day is a bonus day for me since I never expected to live past 40 years when I was younger.

• Thank you, Lord. Thank you, family. Thank you, everyone, for making life interesting and worthwhile.

Next week:
Another health newsletter or a Wealth Series?  

1. Health on the heart or preventing cancer risk

2. Investing for the long term or 

3. How I think the world will change because of AI and how it might disrupt you and how you might leverage it in your life and at work. 

Please let me know.

I really enjoy receiving feedback. I will do my best to reply.

See you next Thursday!

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

Did you squeeze your lemon to the last drop?

Are you truly living your life?

Every man dies, not every man really lives.

William Wallace (Braveheart)

These words echoed in the heart of Cha, as she eulogized her late great father, Rob Thompson.

As Cha graduated high school, Rob asked her, "Did you squeeze your lemon?" Cha replied, "What do you mean by that?" "Each experience is a lemon. Did you squeeze your lemon to the last drop?"

Every experience is a lemon. Rob had these one-line euphemisms and proverbs. Since he had so many wealthy clients, I asked him a lot about his philosophy on life, wealth, and passing on financial and intellectual wealth to our next generation.

• "Dishwashers work hard. You should work smart."

• "People may think you're an idiot if you are silent, but if you speak, they'll know you're an idiot."

• "All wealthy people want their kids to turn out well, but unfortunately, most don't."

• "Never give them so much that they self-destruct or don't have to work. By 35, their character and values are established, so give them enough to have optionality."

• "Money gives you optionality, but it doesn't solve the essential issues of life."

• "I am part of all who I've met." — from the poem 'Ulysses' by Alfred Lord Tennyson.

• "Never let the truth get in the way of a good story." He was a great storyteller.

• "If not me, then who? If not now, then when?" — His take on a quote from Hillel the Elder, a 1st-century Jewish scholar.

• "I married up." When I met Rob's wife, Anita, yesterday, I understood what he meant.

I was so excited to have lunch with Rob on Monday, Feb 10. 12:15 pm, to be exact. I showed up at noon, deciding to wait for him for once, as I always run late. At 12:18pm, I texted him, "Hi Rob, at lunch at Oshi Nori. Do you want me to order a sushi set for you? Everything ok?" He was never late. Every time the door opened, I expected to see his smiling face. By 12:45, I ate by myself, wondering what was wrong. At 3:24, "Dear Rob… I hope you are ok. Let me know for peace of mind or anything I can do to help if you are in Vancouver."

Rob had climbed the Matterhorn just 18 months prior. He was so physically fit. He regularly ran 10 miles up mountains. He was training for his next mountain summit that Monday morning. A sudden heart attack while on his elliptical ended his beautiful life before he could hop on the plane from San Francisco to Vancouver and embrace our intellects and hearts in our latest venture together. Ten days earlier, he and his family had invested a large sum in my new startup, How.com. "Really excited about joining you in this opportunity. Look forward to our journey on this together."

His beautiful wife, Anita, in Rob's celebration of life just this past Sunday in San Fran, said, that catharsis is a greek word, a concept to express our hearts together, so that the emotions of grief and loss can be shared and have an outlet. Most people can maintain up to 150 close relationships. She said that Rob had 10 times that number of deep relationships. Rob was a mighty man, one of my great friends.

We met in 2012 as he wanted to introduce his prestigious investment bank, Goldman Sachs, to me. We became instant friends at that first meeting. Later that Summer, when I returned from Paris, I shared with him that I wanted to make epic movies in 10-20 years. He said he had just met Harald Ludwig, the Chairman of Lionsgate Entertainment. "Really? Can you introduce him to me?" He laughed and said that Harald wanted to meet me. I was confused. "How does he know about me?" I asked. "I told him about you." Harald and I have also become good friends. Every time Rob visited Vancouver, we would all have a meal together. We were so engaged in our deep conversations that I realize now that while it is customary for me to take lots of photos when I am with people, I had no photos with Rob—just the image of his smiling face, full of wit and wisdom, inscribed in my heart.

I could never have imagined Rob dying of a heart attack. I thought I had decades more with him. I implore everyone in their 40s and up to get a calcium heart scan and carotid ultrasound now. Just that Monday night, I visited my friend Yen in the hospital; who had a heart attack on Saturday, had two emergency stents put in and two days later, an additional two coronary stents (quadruple heart vessel disease).

Rob lived a full life at the highest level in both his professional and personal life. For you Rob, I dedicate How.com and our journey together will live on in my heart. But how I wished for two things. First, I wish I had talked to you much more about health; second, I wish I had shared the gospel with you. I will be bolder yet humble, with both going forward. I love you, buddy. May God have mercy and grace on your soul and give strength and peace to your dear family.

This week, I wanted to write about my friend Rob and also share a health and life message. I wonder why God allowed Rob to leave so early. I am still grieving him. I wish this would not happen to anyone without warning.

If you wish to read my three health principles, read on. I pray that they will give you a decade or two more of a vibrant, healthy, wholesome life.

My 3 Health Principles:

Seek God, then love, then wisdom, then health, then wealth, in this order.

Dr. Kevin Ham

My first love was to become a medical doctor since age 14. I became a beloved physician at 30. Now I do health as philanthropy. I have three principles of health that I try to abide by.

Health Principle #1: Prevention is the key to health

While we all combat disease throughout our lives, and one day, our lives will end, the truly great health leaps in longevity have not only been treatments but more so with basic preventative health measures: clean water, clear air, good nutrition, good sewage, good hygiene, immunizations, good fitness, and good relationships with people and nature.

Heart disease is a metabolic disease, triggered mainly by diet but also lifestyle. It is caused by the oxidation of fats in the blood, such as oxidized LDL. What causes this oxidation? Chronic stress, inflammation, heated vegetable oils, and the glycation (sugar) of these fats and proteins, forming advanced glycation end-products (AGEs).

The first vegetable oil was introduced in 1911 by Proctor and Gamble, a candle and soap company. As electricity and high costs threatened the candle business, they hired a chemist to make synthetic fats from seeds to reduce the costs of buying animal fats that were used to make the soaps and candles. They used cotton seed and turned it into oil, which they branded as Crisco (crystallized cotton seed oil). They touted it as a healthier alternative to animal fats and introduced it into the food system. Then came a slew of replacements for beef tallow, lard and ghee (animal fats). Margarine replaced butter. Canola, sunflower, safflower, grapeseed oils replaced olive oil (which is more stable but not as stable as coconut oil). If you must eat fried foods, please consider the use of animal fats, which are the most stable.

The first documented heart attack in the US was in 1912. Dr. William Osler, a Canadian physician in Toronto, co-founder of the prestigious Johns Hopkins Hospital in the US, and also having practiced in Oxford, England, had never seen a heart attack in these three major cities, even until his death in 1919. Heart attacks were very rare. My mentor, who is now in his early 80s, was a doctor in the biggest hospital in Seoul, Korea and only saw a few heart attacks a year in 1975. American fast foods only entered South Korea in the early 1970s.

Removing these vegetable oils, refined sugars, and modern wheat would eliminate heart disease. If you look at the ingredient labels of any packaged foods, you will see sunflower oil, safflower oil, and canola oil in almost all of them. These are processed in factories that look like oil refineries. Inside these oils are trans fats and many oxidative compounds that, when heated again, increase and then oxidize the fats in your bloodstream, leading to inflammation and thickening of the arteries.

From age 55, your muscle mass and bone strength start diminishing faster. At age 75, it takes a drastic turn. You must increase your weight bearing and strength to decrease this loss. I have my 89-year-old father do 100 squats a day (20 squats every hour, five times a day). He can barely walk now as he lay in bed for three years during the Covid years and lost a lot of muscle mass. I will start doing some weights to increase my muscle mass so that if I live to 100, I have enough to be mobile and independent, God willing.

Keep fit, strong, and safe. The Venn of these three things is health:

Health Principle #2: Do no harm

This is part of the Hippocratic oath. Non nocere. We live in an era where money trumps health. Everyone now knows that smoking causes cancer and heart disease. The cigarette packaging warns this, yet we still allow its sale. Meanwhile, selling raw milk in Canada and half of the US is illegal.

Another example of this is fried food — French fries, fried chicken — or foods laden with highly refined sugars. These are recipes for the current heart disease epidemics and cancers.

Herbicides and pesticides like Roundup (glyphosate) have metabolic and hormonal effects on the body. Choosing organic foods is a simple principle to eliminate these from your diet. But organic does not necessarily mean healthy. Foods should be regarded as nutrition and the building blocks for the cells and systems of your body. Monocrop agriculture leads to mineral-deficient soils and, therefore, foods. Many people are deficient in magnesium, selenium, and copper. Magnesium and copper are essential for healthy mitochondrial function, which produces ATP, your body's energy source.

Just like a cast prevents further harm to a fractured bone, what "cast" can you put around your mouth and body that won't allow further damage and toxicity? And let the natural healing ability of your immune system to work. The first cast is health education, which is knowing the difference between real food and fake food (what we call junk food).

The marketing machines of the food industry lead you to believe that this fake food is real and tasty and cheap and convenient, infiltrating your body. This leads to inevitable disease, much earlier onset and severity. Most civilized countries have succumbed to the laws of economics rather than the laws of health.

Health Principle #3: Empower your body to heal

When illness strikes, let your body fight and heal. Just as a fracture heals as part of your remarkable body's repair and rejuvenation system, your body needs the nutrition or micro and macro nutrients to do so. Most people are nutritionally deficient. Medicine doesn't give too much heed and emphasis to these measures. Most lack the fat-soluble vitamins and minerals: Vitamin A, D, E and K2. Typically, these vitamins are found in animal fats. We don't need a lot. Magnesium, zinc, and iron are better absorbed with healthy fats and proteins. When your body has all the necessary nutrition, as well as sunlight, proper rest and good relationships (you only really need one or two really good ones), your body will heal itself.

I liken illness or disease to a fire on the stove. If it is caught early, it can be extinguished with a bit of water, but if left to burn, it will turn into a wildfire that requires waterbombers to put it out. Prevent forest fires by putting them out when they are small — your body can do this. But when it is left to rage, it starts to affect multiple systems; then, it becomes very difficult to manage as it cascades. This is the same for cancer. An early detected cancer is curable. It's easier to kill 1 billion localized cancer cells (typically 0.5 cm in size) than 100 billion cancer cells that have spread to other parts of the body.

Life Questions:

Embrace each day of life full of gratitude and opportunistic eyes

Dr. Kevin Ham

1. How long do you want to live? (quantity)

• The average is ~ 78 to 80 years.

• Do you want to be above average? 

• If so, what will you do daily for Health Principles #1, 2 and 3?

• Start small and let your good habits compound over time. You will be amazed at what changes you see in three months, six months, one year, three years, five years, and a decade.

• I pray for 100 years of life. I want to do a handful of things in my remaining time. I am turning 55 this year. Rob lived for 58 years.

2. How do you want to live your life? (quality)

• Will you squeeze each lemon you are given fully?

• What lemons do you want to squeeze?

Next week:
Don’t let fear of criticism prevent you from doing what is in your heart

Honour your own thoughts and heart first.

See you next Thursday!

Subscribe to my Compounding Wisdom newsletter and start transforming your life.

7 Principles of Blood for Life

You understand life, if you understand blood.

In every drop of my blood, there is life, and in every beat of my heart, there is love.

As I studied blood, I was amazed at the lessons it offered about life. Here are 7 principles of blood that can teach us how to live more deeply and meaningfully.

In our first gross anatomy class, the smell of formaldehyde made me nauseous. For others, it was the idea of all the cadavers that we would cut open to study the parts of the body.

Thud! Thud!

A couple of medical students around me fainted. Why does blood have this effect on us? When it's inside our bodies, it symbolizes life and protection. When it's outside, we sense danger and the possibility of death.

Blood is more than life — it's also a bond. "Blood brothers." Our forefathers shed their blood for our freedom. Blood is the bridge between life and sacrifice.

1. Life is the narrow way

The road less traveled is often the one that leads to the extraordinary.

We came out into this world through a very small, narrow path from our mothers. Such is the way of life. Each is unique, each in its time. Similar but different. Don't try to be like others. Try to be more like yourself. Walk your narrow path that only you can walk. No one can walk it for you.

People can guide you, encourage you, and inspire you to walk your own narrow path. The broad path to conform and be like everyone else is a path to ordinary life without depth or genuine hardship that shapes you into who you truly are.

That narrow way was painful, full of labour and birth pangs. Your mother went through it with you as she delivered you. Mother nature will deliver you, too, if you trust her and follow your heart.

2. Life sacrifices

A life of significance is built on the altar of selflessness.

I was curious about how many red blood cells (RBC) we had.

It's 20 trillion. Wow!

They account for 80% of the cells in our bodies. Why so many? They carry the oxygen from the air we breathe. There are 270 million hemoglobin per RBC, carrying eight oxygen atoms each... Unfathomable! 

But did you know that each RBC sacrifices itself for every other cell in your body? They lose their nucleus--the blueprint for life — to deliver oxygen, required to produce energy, to every other cell in our body. That's why RBCs look like donuts — no fat nucleus in the middle. 

RBCs deliver oxygen in tiny blood vessels called capillaries that are 5 micrometres wide. At 8 micrometres wide, RBCs normally wouldn't 'fit', but because they have no nucleus, they are flexible and can 'bend' into the capillaries. They sacrifice to serve all the other cells in your body.

Without oxygen, we would lose our life in just 5 minutes.

Imagine giving up a part of yourself so that others may thrive. That's a sacrifice without ego, a lesson in humility and service. This is a transcending life.

3. Life flows

Success is not about speed but about consistent, steady flow in the right direction.

Blood must flow for human life to continue. Once blood stops, clots form, leading to strokes or heart attacks.

The business analogy to blood is cash. Cash flow is essential for a business's life. Like water, it flows from areas of abundance to need and then back to abundance. The rich who give to the poor and where there is need receive more in return. But cash is even more valuable with intangible wealth like health, love, and the human spirit.

For our bodies, we call the 'extreme' version of flow exercise. The 'accessible' version we call 'movement'. The 'standard' version we call walking and stretching. Move and flow to be nourished and grow. It is the same for the soul and spirit.

4. Life removes toxicity

Before you can fill your life with goodness, you have to empty it of toxins.

Imagine if we had no toilets, sewage, garbage trucks or landfills. While the life-giving nourishment of oxygen in our blood is essential, removing waste is just as essential. 

A basic form of waste in the human body is carbon dioxide, which we breathe out. During the pandemic, I was running with an N95 mask. As I arrived at the restaurant to reserve a table for my family, I fainted — too much carbon dioxide built up, and I was breathing in my CO₂ for ten-ish minutes.

To remove toxicity from your mind, rid yourself of negative thoughts, regrets, and worry. Rid your spirit of sin and anger in your relationships. Purify your being from the inside out.

5. Life protects

Our immune system is the guardian of our body. Our principles are the guardians of our soul.

We also have white blood cells (WBC), which are part of our immune system. They protect us from foreign invaders like viruses, bacteria, and parasites that can infect our bodies. Some are memory cells that produce antibodies — guards who remember the 'most wanted list'. Others are natural killer cells that act like assassins, taking out dangerous intruders.

We have so many bacteria in our bodies- in our guts, skin and mouths. Our immune system has learned how to live symbiotically with other organisms inside our bodies, and the wise have learned to do so with nature.

Heed the lessons of our immune system. Can we protect and serve our fellow humans and find ways to make peace and forgive instead of exact revenge and war?

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1:1 Meeting with You

I'd like to do a 30-minute 1:1 with you.

Email me your thoughts and feedback each week, and I'll choose someone each month for a 1:1. Thanks so much. I appreciate your feedback and thoughts. It fuels me to write each week, knowing it is planting seeds in your soul.

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6. Life is integrity

Live so that when your children think of fairness and integrity, they think of you.

H. Jackson Brown, Jr. (1940-)

Platelets maintain the structural integrity of our blood vessels so that we don't lose blood. Remember your nose bleeds? Females menstruate each month to prepare the uterus for possible life. Life requires sacrifice, preparation, and repair. The highways of life must be maintained.

For our true selves, which reside in our psyche (soul/mind) and spirit, we must maintain our character. We fall short daily, but we must aspire to repair that which is hurt and harmed in ourselves, as well as the damage which we have done to others through our thoughts, words, and actions.

Integrity is doing the right thing, even when no one is watching.

C.S. Lewis (1898-1963)

7. Life rests

Rest is not idleness. It is the soul’s way of recharging for its next great move.

The lungs inspire air and then relax to expire. The heart beats to move blood but then rests to fill itself. The eyes see but then blink. The body moves actively but then must rest. Even God, who created the world in six days, rested on the seventh day, the Sabbath. 

There is not enough blood in our bodies to actively supply every single cell. We only have 5L of blood, like a big jug of water. That's it. Blood is a scarce resource. The air, liquids, and food we consume become our blood. We must be very careful what we allow into our blood, for it becomes our body. It affects our mind and our spirit.

We must allow our bodies to rest, but our souls, minds, and spirits also need rest. 

The body needs rest to restore, the mind needs peace to think, and the soul needs stillness to feel.

My Life Questions:

To ask the right question is already half the solution to a problem.

Carl Jung (1875-1961)

1. What life lesson has blood taught you?

• I write this newsletter and receive some feedback but I'd love to get more feedback so I can become better as a person, as a writer and for you.

My Life Lessons Then (from my younger self):

The important thing is this: to be able at any moment to sacrifice what we are for what we could become.

Charles Du Bos (1882–1939)

1. Life is so precious but I often take each day for granted.

• I thought I had a lot of time, but the days, months and years have passed by quickly.

2. I mostly sought my own goals and interests, not so much others.

• First is surviving, then thriving--but to transcend, one must find and know oneself so that one can be of service to others.

3. Life requires sacrifice and so many people sacrificed their lives for me and believed in me.

• My parents, family, forefathers and foremothers, compatriots, friends and Lord, God, my Saviour.

• I want to do the same for others.

Life Advice Now (from my present 54 year old self):

Life is short, and it’s up to you to make it sweet.

Sarah Louise Delany (1889-1999)

1. Life is short and very precious.

• I wish to be extraordinary by living a life with a greater vision than just of myself. For the future generation. With the remaining time I have left on this earth, I will live it with all my heart and with all my might. 

• My prevailing thought: Strong body. Stronger mind. Strongest spirit.

2. Life is long and full of opportunities that must be focused and chosen.

• If I find only one or a handful of things to focus on, there is a lifetime, which we think of as very long, to do all that is truly put into my heart to inspire others to be their true selves and live brightly like lights in this world.

3. Life is eternal.

• We will live on into eternity, like a star that passed a while ago, but its light still shines forth for many years. This is our legacy. We build our legacy each day. It's not at the end. It's from the beginning. It's our life story. You do matter. You do have a legacy. Live it.
  

Next week:
The Few Things that Make you Unique

What are you a triathlete of? Explore your blend of unique abilities that make you truly unique.

Why fit in when you were born to stand out?

Dr. Seuss (1904-1991)

See you next Thursday!

Subscribe to my Compounding Wisdom newsletter and start transforming your life.