Part One

"Mastering Your Life"

After reading the preface and introduction you probably understand why this book, unlike most other books about losing weight and regaining strength and energy, first discusses how the brain and mind work.

Everything begins, ends and begins again in the head, brain and mind.

There's no rocket science, just straight forward information, giving you the insight that forms the foundation for establishing healthy lifestyle habits. The information explains how the brain, the most important part of the nervous system, processes the information it receives from our five senses seeing, hearing, feeling, tasting and smelling, and how you can guide your brain to process the information.

Welcome therefore to the title of this chapter "Mastering Your Life". Once you know how to master the processes in your brain, you'll become the conductor of your life and will be able to live your life the way you choose.

The secret to lasting success is to make the process fun, and that is precisely what happens when you know which buttons to push. Understanding how your brain, mind and body work and how they interact puts you in charge, and this feeling of being in control makes all the difference.

We'll start by looking at the hardware or anatomy of the nervous system, the organ system which controls every function of the human body, making it the first responsible for our physical and mental well-being.

Take your time to read through this information for it will come back when we cover the topics of healthy nutrition and safe and effective exercising in Parts Two and Three.

After reviewing the hardware, it's time to take a look at the software or programming of the mind. Here we arrive at the core of where the magic happens.

The mind houses our conscious and subconscious, the place where we process our thoughts and feelings, where we create our beliefs, habits and expectations, and ultimately our life.

Without aligning the processes that occur in our mind with the goals we pursue, achieving success will be unlikely. That's why 95 to 98 percent of the people who try to improve their health and quality of life through losing weight and regaining strength and energy, for instance, fail repeatedly.

I therefore recommend that you first make yourself familiar with Part One of this book "Mastering Your Life" and then dive into Parts Two and Three, "Eating for Life" and "Moving for Life".

I hope that you'll find it to be a fun and rewarding journey that will change your life for the better, for the rest of your life.

The Anatomy of the Nervous System

The nervous system's role and function is to continuously collect, process and store information about its internal and external states. The system is made of neurons or nerve cells and comprises the central nervous system, consisting of the brain and the spinal cord, and the peripheral nervous system, the vast network of nerves throughout the body, linking to the spinal cord and brain.

Neurons, see the image below, have three parts, a cell body or nucleus, dendrites or thread like structures surrounding the cell body for incoming signals and axons or nerve fibers, which are meant for outgoing signals and are connected to thousands of other neurons. These axons can vary in length from a millimeter to a meter.

The point where the axon of a neuron connects to the dendrite of another neuron is called a synapse. Every time we see, think, feel, imagine or remember something, electrical impulses coming from or going to the brain cause the release of neurotransmitters that transfer messages to cells of the body. These brain chemicals drive the impulses to the next neuron, part of a same specific pathway, at a speed of up to 250 miles or 400 kilometers per hour.

Through our DNA, repeated learning and experiencing, these electrical impulses create a chain of connections between neurons that form a pattern or pathway in the brain tissue. Because each neuron that becomes part of a pathway can become part of other pathways as well, the number of pathways that can be created is virtually limitless. This in turn makes the brain's ability to learn, remember and store information nearly endless.

Every time our mind remembers an experience triggered by words, phrases, sounds, smells, taste, pictures or touch, the connected neural pathway stored in the brain will be reactivated, making us act in accordance with that pathway.

The neurotransmitters responsible for driving electrical impulses along certain pathways enable movement or muscle actions, and initiate emotions, hunger, sleep, learning, arousal, alertness and memory.

Below follows a short and simple overview of the neurotransmitters and their main functions that are relevant for this book.

- Noradrenaline and norepinephrine, are released during acute stress, setting off the fight or flight response, meant to increase blood sugar levels, blood pressure and heart rate, and widening the airways and peripheral blood vessels.

- Serotonin is a mood-boosting neurotransmitter. When serotonin levels increase, you feel good about yourself, whereas low levels make you feel sad, depressed and lonely.

When you're feeling down, thinking back to a past success or about something you feel grateful for promotes the release of serotonin and will make you quickly feel better.

Serotonin also influences hunger. It gives you a satisfied feeling and therefore acts as a natural appetite suppressor. Keep your serotonin levels up and you'll find it easier to lose weight.

The nerve cells in the gut take care of the production of about 80 to 90 percent of this neurotransmitter, which explains its important role in digestion. Other functions of serotonin are regulating the sleep and wake cycle, pain control, arousal and promoting the function of other neurotransmitters.

Drugs such as ecstasy and LSD are known for causing an immense increase in serotonin levels.

- Gamma aminobutyric acid (GABA) is nature's version of valium. It decreases brain activity and produces a calming effect for clear...