Welcome!
Welcome to the new version of the Becoming InVINcible Newsletter. I want to thank you for your support on this journey so far, and I want to continue to provide the best possible information I can, in a way that is off social media.
Which is why I need you. If you have gotten any value out of this newsletter, please do share your feedback with me. More importantly, share it with others who may find this information useful.
There will be one more version of the older newsletter coming tomorrow, but that will be it.
The transition starts today, and expect 2-3 newsletters per week. (I”ll shoot for three and see how it goes).
I plan to be a bit more succinct in these newsletters, so let’s get into the first topic!
Obesity Increasing Despite Consuming the Same Amount of Calories?
I saw this post from Dr. Jack Kruse a couple of days ago, and it was one of the more jarring graphs I’ve seen. People always want to know where the information comes and what study this is referenced in.
It comes from the NHANES datasets between the years of 1999 and 2018. It is government data that is updated yearly and made available to the public. Many studies use these data to perform a variety of statistical analyses. That means anyone can download the hard data and perform their own analyses, making graphs like the one shown below.
So while I haven’t seen this EXACT graph in a specific study I can reference, I (or you) can easily remake this if you download the datasets (again, available for free online) and know how to make a pivot table on Microsoft Excel.
Seriously, it’s that simple. Anyone can remake this. Here’s a tutorial to show you how.
So- with that out of the way… What is causing the shift in obesity if the calorie intake is roughly the same?
- Tech addiction: for every 1% increase in tech spending, there is a 0.2% rise in obesity. Translation: for every 5% increase in tech spending, there is a 1%increase in obesity. This report explains that, and it came out in 2012. I also have a blog about how more tech could explain the explosion in diabetes rates.
- Calorie quality: research suggests that between 60-90% of the calories Americans consume come from ultra-processed foods. Calories are not as important as you might think
- Lack of movement: part of the tech movement has led to people generally living more sedentary lifestyles
- Lack of sunlight exposure: I have a whole series on this. (Start here)
- nnEMF Toxicity: read more about that here
- Lack of connection to food: 200 years ago, 70% of people were involved in food production in some way. Now, it’s 2%
- Any variety of physical, chemical, and emotional stress, and having the coping strategies to deal with them
- Poor breathing patterns and poor sleep quality in general
- An overreliance on pharmaceuticals: I’ll explain more below
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The Leading Cause of Death in America Today is PHARMACEUTICALS
This wild article came out last week, and it is pretty damning. I have felt this way for a while. We were told incessantly for years that they were the third leading cause of death. Well, now there is evidence that finally seems to be supporting this shift.
This isn’t hard to conceptualize. 7 out of 10 Americans are on a prescription medication, and more than half take at least two. 1 in 5 Americans take 5+ medications. The US and New Zealand are the only countries in the world that allow for pharmaceutical companies to advertise on TV. So this has been coming for a while.
Researcher Peter C. Gøtzsche, “legal drugs as approved by the FDA and prescribed by doctors are one of the top killers of Americans. This means that doctors are technically the leading cause of death in America, making them more dangerous than criminals.”
That is damning.
I highly suggest checking out the full article and sharing it with those who want help.
I will continue to say this: the further you stray from Nature, the closer you get to dis-ease.
So let’s give some practical advice here…
What’s Out There?
Have back pain or neck pain? Here are two videos (neck, low back) by Dr. John Bergman that gives you exercises you should be doing every day!
Recipe
BBQ Jackfruit “Pulled Pork”
Cook and Prep Time: 35 minutes
Serves: 4 people
You Need
· 2 20 oz. can Jackfruit
· 1 Yellow Onion, diced
· 2-3 cloves Garlic, minced
· Salt, to taste
· Black Pepper, to taste
· BBQ Sauce
· Olive Oil or Vegetable Stock, for sautéing
BBQ Sauce
· 1 Yellow Onion, diced
· 2-3 cloves Garlic, minced
· 1 ½ cup Tomato Puree
· 2 tbsp. Maple Syrup
· 2 tbsp. Apple Cider Vinegar
· 1 ½ tbsp. Tamari
· 1 tsp. Chili Powder
· 1 tsp. Smoked Paprika
· 1 tsp. Garlic Powder
· 1 tsp. Onion Powder
· 1 tbsp. Balsamic Vinegar
· 1 tsp Chili Flakes (optional)
· Salt, to taste
· Black pepper, to taste
· ¾ cup Water
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Make the BBQ sauce. Preheat a large pan or skillet to medium heat. Once hot, add 1 tsp. olive oil. Once hot, add the garlic and onion. Cook for 4-5 minutes, until onion is translucent, stirring occasionally to avoid burning.
3. Add the remaining BBQ sauce ingredients and stir to combine. Bring to a simmer, and then cook for 5-7 minutes, or until desired thickness is reached. Season with salt and pepper as needed.
4. Allow to stand and cool for about 10 minutes, and then transfer to a blender. Pulse until smooth.
5. Make the “pulled pork.” Preheat a large pan or skillet to medium heat. Once hot, add 1 tsp. olive oil. Once hot, add the garlic and onion. Cook for 4-5 minutes, until onion is translucent, stirring occasionally to avoid burning.
Did you end up making this? Respond to this email (with some pictures) and let me know!
Weekly Challenge
Breathwork!
My wife is a dentist that specializes in sleep medicine. So how you breathe during the day affects how you feel at all levels.
How well you sleep. Your energy levels. Your need for caffeine. All of it. So for this week, I want you to start with one exercise, called Triangle Breathing.
Box breathing can help calm the autonomic nervous system, but it is meant for focus and alertness. This is a more calming version of box breathing, putting you into a more parasympathetic state. The instructions are as follows:
- Breathe in through the nose for X seconds (Ex: 4 seconds)
- Hold for X seconds (Ex: 4 seconds)
- Breathe out through the nose slowly for 2X seconds (Ex: 8 seconds)
- Repeat Steps 1-3 for up to 5 minutes.
- Do this for 10 minutes per day. You can break it up into 2x 5-minute sessions.
Did you get this week’s challenge done? Respond to this email and let me know!
That’s a Wrap!
Thanks for reading Becoming InVINcible. I truly hope you enjoy this new format.
I hope you enjoyed this edition of the newsletter. If you find this information valuable, please share it with a friend.
Much love!
Dr. Vincent Esposito
Want More?
Whenever you’re ready, there are two ways I can help you:
- Start transforming your health with the best foods & herbs Nature already provides. Detox, lose weight, and boost energy- today! There is information on over 150 other herbs and superfoods in my book Nature’s Kitchen & Cabinet!
I take a comprehensive, individualized, one-on-one approach with every single person I work with. Perhaps you have tried so many different routes to better yourself, but not see the progress you desire. If you want clear action steps and a guide to help you lay the foundation for healing and feel confident in your body, this is for you. If you want a partner who is committed to helping you master your own wellness, then schedule a FREE 15-minute call with my team to apply to get your health on the right track.