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Where to start? This is a book that everyone should have in their collection. But more importantly, should be using to improve their life. Dr. Hardy has written the best and most understandable book on how to take control of your health and epigenetics that I have read. It is a book that…Read More
According to Strong Medicine, there are two main drivers causing almost all preventable diseases like cancer, heart disease, diabetes, obesity and accelerated aging: chronic inflammation and chronic oxidative stress. High vitality, optimal health and sustainable strength can only be achieved by a properly-informed plan to understand, identify and conquer the enemies of our wellbeing.
The only way to sustain a healthy, vigorous life is to make long-term lifestyle changes—across the board, be it through nutrition, resistance training, cardio or stress management. Strong Medicine shows you how to achieve an utter and complete physical and physiological transformation in 3 months without any draconian training or concentration camp nutrition. Discover how to go from unhealthy and uncertain into ever-improving levels of health, wellness and fitness…
Using the intersection of cutting-edge science and real-world medicine—melded with high-level athletics, results-producing coaching and elite military-preparedness training…
"Strong Medicine is flat-out amazing. If you ever wanted to take your training and your nutritional theory to an elite level—better than 99.9% of certified personal trainers—this is the book for you. It's all in here: genetics, gut bacteria, cutting-edge stress biology, molecular nutrition...even better, the ‘deep science’ is all explained so clearly (with charts, key points, photos and diagrams) that it's almost impossible not to understand and absorb it all fully. An automatic classic in the field, which will surely prove impossible to surpass. I bow down to the Doc and to Marty!"—Paul Wade, author, Convict Conditioning and Explosive Calisthenics
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Basic Training I Central Themes in Disease and Health… P 6
Central Themes Part II The Gene–Environment connection… P 16
Central Themes Part III Hormesis… P 22
Central Themes Part IV Stress and the Response to Threat… P 30
Central Themes Part V Allostasis… P 39
Basic Training II Nutrition and Metabolism 101… P 47
"Strong Medicine by Chris Hardy, D.O. and Marty Gallagher is an exhaustively researched, clearly written, and practically useful guide to improving your health.
Improving health is fundamentally different than treating disease. This book represents the future of healthcare in our country. It requires the patient to assume responsibility, learn the basics, and then enhance their health through diet, exercise, sleep, and mindfulness.
If you are looking for a quick fix, this is not the book for you. If you understand that there is no quick fix, then read this book and trust what you read. The information is accurate and relevant, simple to understand, and actionable."—Patrick Roth, M.D., author of The End of Back Pain: Access Your Hidden Core to Heal Your Body, Chairman of Neurosurgery at Hackensack University Medical Center and the director of its neurosurgical residency training program.
Basic Training II Nutrition and Metabolism 101 Macronutrients… P 55
Basic Training II Nutrition and Metabolism 101
Metabolism Basics… P 98
"Strong Medicine by Dr. Chris Hardy and the legendary Marty Gallagher is a declaration of unconventional and asymmetrical war against mortality. The authors' weapon of choice is information, relayed masterfully in the form of an easy-to-understand and richly illustrated owner’s manual of sorts. This is an owner’s manual that is chock full of insights for every level, from the seasoned physician to the absolute layman who is new to fitness.
For the grizzled coach who doesn't have medical training, Strong Medicine lays out crucial performance concepts like ‘hormetic dose’ in ways that are easy to understand regardless of your background. Dr. Hardy continues with insights into diet, nutrition myths, biochemistry demystified, intestinal fine-tuning, the chronic stress connection with disease, and then passes the baton to Marty Gallagher, who unleashes a plethora of exercise and training tips that are centered around five basic exercise categories. With well-shot photographs and clear diagrams to illustrate the important points of each posture, Gallagher lays out a beautiful plan of attack to combat weakness and mechanical decay, including easy-to-follow training programs.
This is a book I plan to read & re-read a number of times as both a licensed medical professional and a strength & conditioning coach."—Dr. MARK CHENG, L.Ac., Ph.D., contributing editor, Black Belt Magazine
Knowing Your Enemy I The Gut: Guardian at the Gate… P 122
Guardian of the Gate: Triggers of Intestinal Inflammation… P 133
Obesity—single biggest threat to 21st Century public health… P 170
How We Get Fat: The Brain, Hormones and Appetite… P 208
Intervention: the 8-Step Program for Obesity and Diabetes… P 221
"Strong Medicine demonstrates the paradigm shift that we currently have in the world of physical development. We cannot put our fitness goals above our health goals. Health provides the foundation for fitness to start the process. Fitness in turn pays back health through maintenance and sustainability. The takeaway for this book: learn as much about your health as you do about your fitness and you'll do just fine."—GRAY COOK, author, Movement, co-creator, FMS
Knowing Your Enemy III Chronic Stress, The Silent Killer…P 265
Chronic Stress II Mind Intervention… P 293
"In the last 40-50 years we have experienced a huge rise in the chronic diseases affecting affluent societies across the world. We are generally fatter and less healthy than we were in the past.
In this impressive new book Chris Hardy and Marty Gallagher take the roles of doctor and fitness coach to provide us with in-depth understanding about why this is happening and the steps we need to take to turn this around. This includes a comprehensive review of the latest scientific research—which is presented in an easy to understand format. The solution is presented as an integrated ‘Battle Plan’ which includes a detailed and well-explained training regime along with excellent nutritional advice, which will combine to provide a transformation to a fitter, stronger, and healthier body. Most importantly they show us the best way to measure the progress we are making towards this goal.
I would consider this as the most comprehensive and readable book I have seen on this large topic, and it provides a thorough discussion of evidence to support the nutritional and exercise advice. Some of the research is very new, and may be considered controversial. However, this is all presented for the reader to evaluate. What we have been doing as a society has not been working and this book—with its many exciting new ideas—may provide the plan to reduce the problems created by these chronic diseases."—Dr. Peter Gootjes, Public Health Medicine Specialist, New Zealand
Knowing Your Enemy IV Circadian Disruption:
Thief in the Night… P 312
Sleep Architecture: Building a Good Night’s Sleep… P 322
Circadian Disruption, The Consequences of a Broken Clock… P 329
"Given the sad state of our society's health and wellness literacy, Strong Medicine is just what the doctor should order. Chris and Marty come together to provide the reader with sound information addressing health and wellness from all angles. Whether it's the impact of genetics, the use of biomarkers, proper physical training, the importance of sleep, and/or nutritional information, Strong Medicine has it covered.
It is time that we restore and strengthen the fabric of our society by arming its citizens with the understanding of ‘why, instead of allowing them to meander around in ignorance from one fad to the next. Strong Medicine should be on the bookshelf of anyone serious about their health and wellness. Gratitude, Chris and Marty for such a fine reference." —Dr. Mike Davis, DPT
Part III Battle Plan Physical Training: Unlocking Your Body’s Potential… P 361
Physical Training II King Squat… P 368
Physical Training III The Deadlift, Healthful Crown Prince of the Posterior… P 383
Physical Training IV Bench Press and Overhead Press… P 396
Physical Training V… P 405
Physical Training VI Strong Medicine Abs… P 412
Physical Training VII Strong Medicine Basic Cardio… P 420
Physical Training VIII Strong Medicine High Intensity Cardio… P 424
Burst Cardio Individualized HIIT—that ensures you get the right dose every time, whoever you are… P 428
"Strong Medicine is one of the most informative books recently published in the area of human health and fitness. The book not only explains bare-bone principles of human biology and wellness, it actually translates this knowledge into a practical strategy—hence ‘The Strong Medicine Lifestyle.’ Well written and backed by science, Strong Medicine presents important yet controversial and perhaps arguable concepts in the area of stress response, nutrition and mental/physical conditioning. Highly recommended to anyone interested in ‘better survival in today’s world’." —Ori Hofmekler, author, The Warrior Diet
Physical Training IX Exercise Programming… P 431
Battle Plan II Strong Medicine Nutrition: Individualized Strategies Food Sources and Quality… P 447
Individualized Strategies II "Carbohydrate Tolerance"… P 465
Individualized Strategies III Feed Your Activity… P 469
Caloric Restriction and "Low Carb" Diets… P 474
Individualized Strategies IV One Week of Food… P 477-491
"Strong Medicine is a rare gem that is a must-have for anyone who wants to take control of their health. Chris and Marty have organized an extremely thorough yet easy to understand encyclopedia on how to maximize your health, fitness and genetic potential. In a day and age where we have never been more confused about how to eat, when to eat, how to exercise and what is right vs wrong, as well as more unfit than ever before, this is the new Bible for taking control of your life.
Why do I say controlling your life? Because this book is about your health, from the inside out. No fads, no gimmicks, no "diets" to follow, just the truth about what you need to do to truly be healthy and fit. Without your health, you have nothing to enjoy in life. This book is an essential resource for any fitness enthusiast, health practitioner or coach."—Zach Even-Esh, author, The Encyclopedia of Underground Strength and Conditioning
Battle Plan III Putting It All Together Lifestyle Change—"The neck of Roy Buchanan’s guitar"… P 493
Putting It All Together II Strong Medicine Lifestyle Change
Strategic Planning… P 496
Battle Plan IV Analytics "Stuff You Can Measure"… P 503
Stuff You Can Measure I Cholesterol: What Are We Measuring?... P 509
"I have had the pleasure of being with Marty Gallagher when he delivered the ‘Beta’ version of this book—and I flew home and realized that I needed to start from zero with my coaching of the basic movements. Combine Marty's great insights with the clearest explanation I have ever read that ‘Food is Medicine’ and you have a one-two punch that changes lives. An amazing book and well worth the time to read it and digest it (pun intended)."—Dan John, author, Never Let Go
Stuff You Can Measure II Physical Measurements… P 534
Stuff You Can Measure III Markers of Inflammation… P 541
Stuff You Can Measure IV Heart Rate Variability (HRV)… P 541
Where to start? This is a book that everyone should have in their collection. But more importantly, should be using to improve their life. Dr. Hardy has written the best and most understandable book on how to take control of your health and epigenetics that I have read. It is a book that can be used by Average Joe to improve his life as well as well as by medical professionals to help their patients.Need to decrease stress? It is effectively taught in the book.Need to improve, get more, sleep? It is in the book and it works.Need more energy? Read the section on mitochondria.I think that this is the only book you need to improve your health, because it starts from the inside out.This is an awesome 600 page "bible" to maximizing your potential. I believe that this book is so important to improving people's health and life that I am donating a copy to Parker University Library, where I am a Doctor of Chiropractic Student.I will be teaching the principles to my patients and to my current clients.Buy it today, add a copy for your loved ones.
I am a clinical health professional with a masters in nutrition, as well as being a certified personal athletic trainer. I have had many years of professional experience in both disciplines. I have also been using resources from Dragondoor since the days when Pavel Tsatsouline had written only his first 3 books on strength, flexibility and ab training. I have witnessed the growth and development of the RKC programs, FMS, PCC, etc. I consider Strong Medicine to be one of the finest publications in the history of Dragondoor's existence. The combination of the two authors' knowledge and expertise is not only first rate but they have also given detailed plans to apply their theoretical rationale to your personal diet and exercise regimens. Anyone could benefit from the advice and instruction contained in Strong Medicince. If I had to limit my library of nutrition and exercise resources to a single book, this would likely be the one.
This book is a truly delightful read that provides the ammunition one needs to seize control over one's health. Comprehensive in scope, this book identifies the chronic diseases that are killing us prematurely and makes the bold claim that these diseases are primarily environmental in nature rather than genetic and therefore are primarily within our personal control! The physiology of the body is explained in laymen terms using a military theme that is entirely appropriate given the seriousness of the issues. For each identified health roadblock, strategies and tactics are provided to combat the root of the problem and restore optimum health. The truly motivated reader will realize the vast treasure store of information that lies within this book and not only assimilate the material but also implement it.Once again, Dragon Door publishes thought provoking cutting edge material.Well worth reading, get reading and get going!
I like to read. It's what I do to relax as well as educate myself. As a matter of fact I've been reading several books a week for the majority of my adult life; if you do the math you'll figure out that it's a lot of books. I can even tell you the five books I've read that have had the greatest influence on me. Here they are:1. The Bible2. The Tao of Jeet Kune Do, Bruce Lee3. The Filipino Martial Arts, Dan Inosanto4. On Combat, Lt. Col. Dave Grossman5. The Gift of Fear, Gavin De Becker It's a pretty eclectic list but I have to add a new book to the top five: Strong Medicine by Dr. Chris Hardy and Marty Gallagher. Any book that gets added to the above list has to have a lot to offer and Strong Medicine fits the bill. Coming in at a massive 575 pages it will fill in the blanks in your understanding of how your body works right down to a molecular level. Through illustrations and easy to manage terminology you will be able to grasp the complex mechanisms that cause obesity, contribute to diabetes, accelerate heart disease, and exacerbates chronic inflammation. Not content with just giving you the knowledge on how these life threatening, and potentially life ending conditions are developed, it also gives you a step by step plan to reverse their progress and set you on the path to health.The information contained in this book is life changing and paradigm shifting. If you take the time to read and digest the information that the authors have painstakingly assembled you will be blessed with the greatest gift of all: health. I challenge you to read this book and not have your understanding of food and its impact on your health and lifestyle changed.
Do not read this book if you wish to be entertained. Do not read this book if you don't want to be responsible for your own health. But, if you are serious about taking control of your health, this is your bible to read. To the point, plenty of graphics, very well organized. Reading this book will give you the WHAT and WHY. Now I know how to make my own decisions about my health. Dragon Door keeps upping the their high standards of giving the reader the best.
One thing that really grinds my gears is that most fitness professionals seem to miss the fact that health should always come before performance. In my book Ultimate Athleticism, I make this point very clear (that one should never sacrifice health for more performance) and I offer some ideas on how to make sure you are as healthy as possible while still performing at superhuman levels. What you have to realize is that one must be in good health for the body to allow itself to safely operate at a higher level. Better health=improved performance.As an author I get a lot of books that slide across my desk, well they come in the mail and then I read them outside, I guess that saying is a bit outdated, but you get the idea. 9 times out of 10 I read the book (or watch the video), find a couple things I like about it, some things I didn't and ultimately decide that I don't want to attach my name to it--for an endorsement or otherwise. If you go and tell everyone that every book you read was a combination of mermaids riding unicorns on a rainbow, your word might not mean as much.Strong Medicine came in the mail and I was surprised to find something I really like. A logical, and more importantly easy-to-follow guide for improving health and performance as one collective unit rather than separating the two. It's well organized, easy to follow, and overflowing with tons of fantastic information about overall health and wellness.On my very lonely top shelf, I'll save a spot for this one.
I've bought the kindle version, but since then also ordered the paperback version. I think every household should have this book, and it should be read by everybody for common knowledge.I also wish my GP would be like Dr. Chris Hardy!I've already done many things recommended in this book, and can't wait to add all the new Strong Medicine strategies as well!I really like the training part of the book as well. Thanks for this wonderful book!
This book is perfect for my new goals moving into the new year: specifically, how to get more out of myself by being easier on myself. Strong Medicine is less how to become mechanically strong and more how to maximize everything you do (with an emphasis on physical health/well-being and performance) through the reduction of anti-productive stress from diet, exercise, schedule, etc.Out of any book I have come across on the subject, this one has been giving me the most physiologically, biochemically detailed descriptions of how the inclusion of unintentional stress wages a silent war on the body (detailed yet concise considering most of this information is spread across the dark corners of textbooks of many disciplines). It makes me consider how subversive personal/cultural habits have been to my goals in fitness, body composition, mental health, athletic performance.My interest in the subject has been ignited by a series of highly preventable back injuries. This book has been providing me with information that has been invaluable to my own healing and strengthening in this area, in particular. The nuts and bolts of chronic injuries' persistence in the body has never been well-laid-out for me, but this book is making me consider the full spectrum of decisions I make in the face of my goals, and showing me how holistic one must think and prepare when pursuing goals and dreams.If you're thinking about it, buy this book. It's like buying a kettlebell or a jump rope, it's a solid investment in yourself, your goals, and it's a rugged vehicle for exploring and tapping hidden potential. Highly Recommend.
Strong Medicine provides a master plan for reaching vibrant health. It clearly explains the underlying five causes of our major health issues (circadian disruption, chronic stress, insulin resistance/obesity, gut inflammation, and inactive) and provides solid, easy to understand ways to address all these issues. The book is long but easy to read and filled with graphics that add to the text. After reading it, you'll not only understand the root causes of chronic illness, you'll understand how they fit together - and how you can deal with them. This is leading edge information - don't miss out!
There are a lot of books on health being sold these days. This is one of the best I've ever read. I have been studying nutrition for years. The info in this book is definitely leading edge.
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