Recovery, Running and Visa Applications

I used to like filling in forms. What could be more satisfying than taking a blank document and experiencing the joy of completing it to someone else’s exacting standards? Does this make me odd? Maybe you’re just not with me on this one. And today, I’ll confess, I’m not feeling the love either. There are so many other things I’d rather be doing on a Saturday afternoon.

The form in question is a visa application to enter the People’s Republic of China. If someone had told me 28 years ago that in May 2018 I would be embarking on my biggest running challenge in years, involving a half marathon on the Great Wall of China, followed by a race of the same distance at altitude in Bhutan in the Himalayas, I would have replied that they were clearly wrong, because I wasn’t expected to live that long. Never mind not only still being alive, but to be taking on that kind of physical challenge? Definitely a case of mistaken identity.

The reason for my disbelief would be simple. In 1990 my body was wasted and exhausted. As a vet, if I’d had a patient with as few white blood cells as I had, I would be looking down a microscope at a blood film to check, because the machine must have got it wrong. My desperately low white blood cell count was mirrored by my startlingly low bodyweight and complete muscle wastage. I was so weak that even getting into my car to drive to work involved significant effort. As for the idea of running races for charity in challenging conditions – forget it.

But here I am. In my book The Fatigue Solution, I explain how I went from medical write-off to mountains and marathons; how I rejected exhaustion and rediscovered life. It sounds like a dramatic turnaround. It certainly was.

What had happened to me? I was overworking myself, never taking breaks, cramming far too much in, never saying no, refusing to give up… and ultimately I lost my most precious possession. No, not my house, my job or my car – my health. You never fully appreciate what you have until you lose it. And at the ripe old age of 27, I lost that completely. It disappeared in a fog of exhaustion, muscle degeneration and viral attack. Hello Epstein-Barr virus and chronic fatigue. Goodbye life.

Or… so the doctors believed, based upon other patients similarly affected. Not me. I’m tough. I’m stubborn. I take huge delight in proving people wrong. As you’ll read in The Fatigue Solution, I never give up. Tell me I’m incurable? I’ll show you. Don’t tell me I can’t.

And prove them wrong I did. Not only am I still alive at the age of 55, I’m thriving. I’m fitter, stronger and have more energy than most 25 year olds (or so my personal trainer tells me anyway). My muscles all came back, and then some. Drastic turnaround? You bet. Was it easy? No. Did it take hard work, dedication and determination? Of course it did. Was it worth it? Hell yes!

How, you might wonder, did I do it? After all, if you’re in a similar exhausted situation, running to the next lamp-post might seem impossible. Step by step, that’s how. As I explain throughout The Fatigue Solution, by upgrading every aspect of my lifestyle. By researching and implementing all the factors that are known to make a difference. Applying the information and using it to fuel my recovery, consistently, every day. By believing that I could, and that I was worth it. I did it for me. Armed with the right knowledge and a will to succeed, you can do it too.

There’s now only one thing standing between me and my tough far-eastern running challenge – that wretched visa application form.

Max Tuck’s book The Fatigue Solution: my astonishing journey from medical write-off to mountains and marathons is available in print and e-pub versions from Hammersmith Health Books.

For more information visit

To support Max in her charity fundraising, visit

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Let’s hear it for nut milks!

Have you seen the trends? Chiller cabinets in the supermarkets lined with milk alternatives, not just the ubiquitous (and not very good for you) soya milk, but also almond and coconut milks, plus the “new kids on the block” cashew, hazelnut and even turmeric chai latte milks (yes, I actually did find a raw turmeric chai latte milk, and in the name of research felt I needed to try it. It was very good, but at £2 for just 330ml it’s unlikely to become a regular habit since I can make my own). The dairy-free trend is spilling over to the cheese cabinets too, and supermarkets are even introducing their own coconut milk-based cheese alternative. Vegans have never had such choice.

Why the exponential increase in the availability of dairy alternatives? Clearly, word’s getting out that dairy products are not the health foods we had been led to believe, and that the industry itself is environmentally harmful and increasingly unsustainable. I have blogged, spoken and written copiously elsewhere that dairy products are non-essential to human health and significantly detrimental in certain areas (increasing the likelihood of everything from osteoporosis to prostatic cancer), so to avoid going over old ground, allow me here to direct you to further information from me on this subject:

The Whole Body Solution
Love Your Bones
The Real Truth About Food

The significant trends mentioned above have not gone unnoticed by the dairy industry, and in a veterinary journal published recently, one particular article outlined what the industry is doing about it. Hurray – we’ve got a new ministry for dairy! Its mission, it appears, it to show us the error of our ways and get us eating more dairy products and shunning the ever-increasing range of alternatives. After all, we are the only species on the planet that deliberately chooses to consume the mammary secretions of the wrong species, past weaning age, so now that we have a large industry behind this strange compulsion, why not throw some money at it to keep us consuming? A few spoof videos have been released from “The Department of Dairy Related Scrumptious Affairs” to encourage us to have cheese on toast, buttered crumpets in bed and creamy porridge after walking the dog. Its budget? 1.2 million per year.

According to the website, which outlines “the vitally important story about dairy nutrition and health”, those involved in promoting an increase in dairy product consumption despite the known detriments this activity has on our health, can access ready-made tweets, videos and infographics to spread the word. In bold capitals, the site assures those who gain financially by promoting dairy product consumption: “Together we can tell the story of dairy nutrition. If we all pull together and get this right, it will stand the industry in good stead for generations to come.”

Personally, I have been dairy-free since the age of 15. No amount of propaganda from an industry in decline will convince me to take up the habit again – I already know too much. If I want a “milk” on my chia seed porridge, I make my own – it’s so much healthier. Let’s get rebellious. Let’s join together and raise a glass of nut milk to the dairy alternatives.

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Ultra-processed food and cancer – who knew?

Why is it that ultra-processed food is now implicated in cancer risk? For many health-conscious people it will come as no surprise to learn this. We have known for many years about dietary factors contributing to either health creation or degradation. Why should it be a surprise to anyone that a study is published which implicates ultra-processed food as a causative factor in the cancer picture?

I believe that there are two main reasons why the processed food is so bad, and why this, in turn, leads to higher cancer rates: firstly, the ingredients/composition of this degenerate food itself, and secondly, the protective factors that those who eat a lot of processed food are missing out on. Let’s look at them both.

The damaging ingredients in highly processed food
1. Deranged fat. I could write for weeks about this, but fortunately I don’t have to. Starting on page 40 of The Fatigue Solution and throughout my MP3 The Importance of Fat, you’ll learn all about how high temperature exposure and other processes cause perfectly decent oils to turn into horrible deranged substances that stick in our arteries and kill us, as well as degrading our cells, causing free-radical damage, harming the immune system and interfering with our hormonal balance on the way. Rancid fat, as I call it, is a killer. On the other hand, good fat is a lifesaver. Read about and order the healthy omega oil supplement that I use here.

2. Deranged protein. High temperature processing causes the formation of numerous damaging protein-derived compounds, such as skatols, to name but one. High temperature processing of meat products causes carcinogenic compounds to form. Combine this with the fact that they are in contact with the bowel lining for longer than ideal (since those who eat such foods have a slower bowel transit time than those eating a high-fibre, plant-based diet), and you have a recipe for increased bowel cancer rates at the very least. Chargrilling adds another layer of potential carcinogenicity to the high temperature processed meat story, as does preservation with nitrites. Get your protein from plants and you’re far less likely to be exposed to such challenges.

3. Deranged carbohydrates. White flour, white pasta, white rice… Stripped of the outer “husk” and refined to within an inch of their lives, grains have been robbed of any health benefits via processing. Add another layer of problems by high temperature treatment, such as frying, and you’ve got the potential for the formation of toxic substances such as acrylamide. Acrylamide is formed in substantial quantities when starchy foods are fried or baked at high temperatures. For us, this means chips (French fries for my North American friends) and crisps (potato chips for those across the pond). So what about potatoes in general? Not a problem if they are boiled – the acrylamide content is very low to negligible.

The carcinogenic properties of acrylamide have been known since 2002. Still, it is unregulated in processed food, and some brands of crisps (potato chips) exceed “safe” acrylamide levels by 910 times. You won’t see “Warning – contains acrylamide, a known carcinogen” on your next packet of crisps. I’m not sure how many of my readers will still be eating such snacks, but if you like the texture of these things (I can’t imagine that you would like the taste!), switch to dehydrated kale chips/crackers. Much healthier, because not only are they low-temperature processed and devoid of the deranged substances above, but they also contain significant levels of antioxidants.

Protective factors – antioxidants
Let’s face it, processed food is very unlikely to have been made from fresh fruit and vegetables. Fruit and veg contain many thousands of antioxidants – compounds found in brightly coloured produce which have known health benefits, keeping our immunity high and our disease rates low. Each colour gives us a different spectrum of nutrients, which in turn has a specific benefit inside the body. Want to prevent breast cancer? You can reduce your risk by eating broccoli, or, better still, broccoli sprouts, which are full of sulforaphane and indole-3-carbinol. Heart and vascular diseases more of a concern for you? Reach for the dark red and purple foods such as berries and dark grapes, which are loaded with resveratrol.

Have you ever noticed that raw, rainbow plant food is just that (rainbow-coloured) but that processed food is, well, brown? There are no antioxidants in brown food. Even if there were, they would have been destroyed by high temperature processing. Listen to my MP3 Oxidative Stress and the Link between Diet and Health for more on antioxidants. For more info on the role of nutrition in cancer treatment, click here. Finally, to get all of your 25,000 (approximately) antioxidants daily in a whole-food form, have a look at this – it’s what I have been using for 22 years. I call it my insurance policy (and use it every day even though I have been raw-vegan for 2 decades). What’s yours?

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Experimenting with CRON

I’ll confess right now that I like to conduct personal experiments. Generally they happen in January, but they are not resolutions. January 2018 has been about experimenting with CRON. I started the year with a 6 day fast, but on breaking it, I didn’t feel ready to eat normally (normally for me is living foods vegan, and I eat quite a lot). I wanted to continue the fast, but it wasn’t practical, so I decided to eat minimally. CRON stands for Caloric Restriction with Optimal Nutrition.

CRON is a nutrient-rich, reduced calorie diet which pushes people towards longevity and vitality. It is not designed to give you a longer life that’s not worth living! It’s not about starvation, it’s about abundance – abundance of nutrients, abundance of health, abundance of energy and a better body that works properly for you.

Caloric restriction is the only thing we know that is able to consistently slow aging in all animals, including mammals. In mammalian studies, caloric restriction results in extended lifespan and reduction in all biomarkers of ageing. In fact, it seems to help every measure of health that we check for longevity.

One of the beneficial effects of eating a living foods vegan diet and detoxifying the system is the anti-cancer effect. It is well established that caloric restriction is “pro-apoptotic,” meaning it promotes cell suicide of damaged or cancerous-type cells.

According to Dr Gabriel Cousens, we only need to eat approximately half the amount of food and calories on a live-food diet as on a cooked-food diet to get an equivalent amount of vitamins, minerals, protein, and phytonutrients. He states:

“On a healthy live-food regime we automatically get the anti-aging calorie-restriction effect without having to diet. On live foods, one normally achieves what I consider a healthy weight. This is the optimum weight for life extension and protection against chronic disease. Periodic fasting, as we have known for centuries, is one of the most powerful ways to extend life and minimize chronic disease.”

Caloric restriction will improve your health in the following ways:

  • Lower insulin
  • Lower glucose
  • Lower cholesterol
  • Lower blood pressure
  • Decrease in inflammation
  • Improved immunity
  • More energy
  • Better mental clarity
  • You may start looking younger!

Moving on to what to eat – see my books The Whole Body Solution for the basics, and Love Your Bones for lots of recipes which fit with the CRON lifestyle.

The basics are green leafy vegetables, sprouted foods, fermented foods, some low glycaemic fruit (unless you have a cancer diagnosis), baked root vegetables and beans if you’re cooking. And very importantly, green juices every day for the phytonutrients. Supplement by all means (personally I think this is vitally important and take it very seriously – everyone benefits from whole food supplementation) – Vitamin D3, B complex including B12, algae, Juice Plus and ensure that you get essential fatty acids too – here is where I get mine.

What to avoid – bread, cakes, breakfast cereals, dairy products, processed foods, empty high calorie fizzy drinks, alcohol, sugar in all its guises.

So finally for this blog, what benefits have I noticed on my experiment since the New Year kicked off? Firstly, I am sleeping better. Secondly, my bodyweight has dropped by 2kg (4.4 lbs). I didn’t really need to lose any weight, but I think I look better. I am now buying UK size 6 clothes (size 2 US) instead of UK size 8 (size 4 US). Thirdly, I am running faster. In my most recent session of 800 metre reps on 26th January, I was running the repetitions at an average of 3 minutes 42 seconds, rather than my previous average of 3 minutes 55 seconds. They didn’t feel any easier though – 800 metre reps are hard!

I’d be happy to guide you through the changes you need to make if you’d like to make a start with your own CRON experiment. If you’re not ready to invest in a consultation, I will be putting together a guide on CRON within the next few weeks which will soon be available. Look out for this on my website in the spring. And in the meantime – live well!


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Ten Steps to a Happy and Successful New Year

What do you want out of the New Year? Everyone’s different, but we often want similar things for ourselves – better health, greater happiness and more opportunities or life experiences. Here are 10 suggestions – do let me know which ones resonate with you.

Invest in your nutritional health
This might mean buying a new juicer (and actually using it!), committing to having your dehydrator on the go more, or supplementing with a top quality whole-food supplement that will actually work (I use and recommend this one). When you put in the good stuff, and flood your body with nutrients, you’ll be less prone to all the coughs, colds and viruses that seem to plague everyone else, especially in the winter. This will mean you’ll feel better and get more done. Win win!

Invest in your education
What area of your life would you like to work on? Could learning a language open up new opportunities for you? It certainly did for me when I learned Spanish a few years ago. Or how about learning a new skill, like carpentry, interior design or surfing? The possibilities are endless. If you’d like to gain in-depth knowledge of health on a one-year course leading to a certification, the new Hippocrates Online Program takes some beating. Enrol today for the next course, starting on 16th January.

Sort out your finances
Money is a massive source of stress for many people, and stress suppresses the immune system and shortens our life expectancy, so is something we should do our utmost to avoid. I know those who don’t have enough money and are always concerned about where the next pay packet is going to come from, right through to those who have a lot of money but are worried that they are not doing the right things with it. Don’t let that be you. I’m no financial advisor, but I was brought up by a very clever accountant. Don’t spend money you haven’t got on things you don’t need. Save 10% of your monthly income. Think about how you could create another income stream. If you’re into health and want to help others, here’s one idea.

Surround yourself with brilliant, positive people
Everyone’s good at something, but very few (if any) people are good at everything. Who do you need to learn from? Who would you like as your mentor this year? Contact them!

Get outside
We, as humans, were not designed to sit inside hiding behind a computer screen. Getting some fresh air is essential on a daily basis to feel at your best. Make the effort, even if it’s cold and dark outside.

Train your body
Exercise 5 times a week. In addition to all the other training that I do, I’m also fortunate enough to have a personal trainer who is very happy to push me to my limits twice a week, but not everyone needs one/wants one/can afford one. There are plenty of good YouTube videos you can follow instead, or just get outside and go running/cycling/walking/whatever you fancy. Exercise makes you feel good. Get some.

If you want to broaden your life experience, travel. It’s the best way to meet interesting people, see beautiful places and make lifelong friends. There’s a big world out there, and it’s never been more accessible. Could this be the year that you travel somewhere amazing to do something well outside your comfort zone? It certainly will be for me.

Don’t work too hard
I know there will be times when you have to work 18 hours straight to get stuff done, but that should not be your normal. If you can’t get the important stuff done in 6-8 hours a day then you’re either being ineffective or you need to start outsourcing. I know, it’s hard to let go. But find someone who is great at what you hate and let them do it for you.

Be polite, but say what you mean
Make sure that other people understand what you want. Take time to understand what they want. There is never an excuse for rudeness. I’ve met plenty of people who think that good manners are for losers. Unsurprisingly, I choose not to associate with them.

Be serious about what you do, but don’t take yourself too seriously
Have fun and have a laugh with people that you work with – life is too short to be miserable at work. You will be judged on your actions and your decisions, and how you treat people, rather than any particular image you might project.

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Five principles of food combining – for fighting bloating and fatigue


It’s Christmas! And what’s the over-riding feeling at this time of year? Full of energy and festive fun? Or bloating and brain fog from the endless overindulgence? Whilst I hope for my readers that it will be the former, I can’t help but feel that there might be some tendency towards the latter. As with all my solutions to common problems, there is never just “one thing” that makes the difference here, but if we eat 5000 to 7000 calories on Christmas Day, as many people do, then giving some thought to how we can aid in the digestion of all that stuff could be useful.

There’s plenty of information indicating that paying attention to food combining prevents bloating and poor digestion, so what does that translate to? Here are my 5 top food-combining tips dedicated to digestion.

1. Keep proteins away from carbohydrates. If you get this, you’re half way there already. Proteins are long complex molecules which require acidic digestion and adequate concentration of hydrochloric acid in the stomach. Starches (carbs) require an alkaline or neutral pH for digestion, which starts in the mouth with the enzyme amylase. If you combine protein-heavy (nuts and seeds) with starch-heavy (sprouted grains) foods, what do you get? A mess, because proteins digest best in an acid pH and starches in neutral to alkali. And that’s a problem because enzymes work best within very specific temperature and pH ranges. Got it?

2. Eat fruit alone or leave it alone. Fruit digests quite fast, so eat it before other foods. Fruit salad at the end of a meal? Bad idea. A family friend is well known for his mantra “life is uncertain – eat dessert first”. In respect of fruit salad, he’s spot on.

3. Fats fight. It’s best not to mix too many fat-dominant foods to a meal. At Hippocrates, they have “avocado day” for a reason. When avocados are served, you won’t find any nuts or seeds, or nut-rich sauces on the menu. Too many fats fight. Keep it simple, OK?

4. Melons digest the fastest of all. Have it as a starter, on its own, or not at all. And where did the idea of serving it with Parma ham come from? You just wouldn’t, would you?

5. Greens go with most things. Greens and protein, greens and carbs, greens and fat – go right ahead. And if you like greens in your smoothie, there is evidence that mixing greens with fruit can be acceptable if everything is blended up. So – blend away!

For more information on all this, and how to aid your digestive system, take a look at my book The Whole Body Solution. Yes, your whole body will love you for it.

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Health Benefits of Algal Oil

Following on from my previous blogs about healthy fats, there’s a final part to the series – the often overlooked algal (or algae) oil, which I mentioned in my previous blog about healthy fats. Since this month I’m writing about brain health, I’ll focus mostly on the brain benefits of this valuable oil. As you read on, you’ll discover why I have decided to make a very special blend of plant oils, which includes algal oil, an important part of my life from now on.

Algal oil is extracted directly from algae. It contains DHA (docosohexaenoic acid for those who like long words), which makes up 97% of the omega-3 fats in the brain. Studies have shown that algal oil is just as effective as the fatty acids found in cold-water fish. A 2008 study published in the Journal of the American Dietetic Association indicated that algal oil capsules and cooked salmon appear to be bioequivalent – i.e. they have the same effect in the body. A 2014 scientific review published in Critical Reviews in Food Science and Nutrition found that algal oil is an effective alternative source of DHA, which leads to significant increases in DHA levels in red blood cells and plasma (the liquid part of the blood).

So, when we take it, it has measurable benefits. What else can it do?

Brain development
Omega-3 foods are important for cognitive development and function. The brain is made mostly of fat, and it functions especially well when there are high levels of DHA in the body. DHA is also required for the development of the brain in infants and maintenance of normal brain function in adults. The inclusion of good levels of DHA in the diet improves learning ability, whilst deficiency causes a reduced learning ability. Oils with high omega 3 content also appear to reverse anxiety and depression in mammals, according to a study in the European Journal of Neuroscience. Dr Axe is suggesting that we should give it to our kids from an early age so that they won’t develop anxiety or depression later in life. What a great idea! Try this one – it’s the one I use.

Studies indicate that higher intakes of omega-3 oils significantly reduce the incidence of Alzheimer’s disease as well as vascular dementia; oils like algal oil also improve quality of life and memory in those affected by dementia. Omega-3 fatty acid supplementation improves cognitive function and reduces brain cell destruction.

Since plant-derived oils do not have the contamination issues that fish oils do (such as traces of PCB, mercury and organophosphates), they are considered to be a lot safer, and, from an ecological perspective, are totally sustainable.

Other oils and brain/circulatory function

Pomegranate seed oil
Punicic acid in pomegranate seed oil reduces the build-up of atherosclerotic plaque in the blood vessels, promoting heart and circulatory health. If blood vessels are narrowed anywhere in the body, less oxygen and fewer nutrients will be delivered and that body part will suffer. Anything that helps blood flow will be of benefit for vascular dementia.
The antioxidants in pomegranate seed oil have been shown to reduce LDL (“bad”) cholesterol levels.

Sea buckthorn oil
The oil of this bright berry reduces cognitive decline and lowers cholesterol levels naturally. It also boosts microcirculation – flow in the smaller blood vessels.

Tomato seed oil
Tomato seed oil is rich in compounds that can naturally lower blood pressure. High blood pressure (hypertension) is a known contributor to vascular dementia, since it causes narrowing of the blood vessels in the brain.

The supplement I am now using contains all these oils, and therefore a fantastic range of omega 3, 5, 6, 7 and 9. Invest in your brain health today. Buy it here.
(Change the globe icon for your country of residence – this site automatically defaults to the UK. It’s available internationally).

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