The Adrenal Reset Diet by Alan Christianson, NMD - Excerpt

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PRAISE FOR
THE ADRENAL RESET DIET
“Adrenal burnout isn’t your fault in our fast-faster society, yet its
ramifications can stall fat loss and create weight loss resistance. In The
Adrenal Reset Diet, Dr. Alan Christianson provides practical, easy-to-
implement strategies to reset your adrenals, lose fat fast, and restore
optimal health.”
—JJ Virgin, New York Times bestselling author
of The Virgin Diet, JJVirgin.com
“Dr. Alan Christianson finally proves that weight gain is not your fault.
The key to getting lean is to reset your inner clock, not to struggle and
starve. His diet gives you the definitive formula to lose weight and
thrive.”
—Sara Gottfried, MD, New York Times bestselling author
of The Hormone Cure, SaraGottfriedMD.com
“In The Adrenal Reset Diet, Dr. Alan Christianson sheds new light on
weight loss by teaching you how you can use carbohydrate and protein
cycling along with resistant starch to balance your hormone levels and
decrease your blood sugar and insulin levels. A m
ust-read for anyone who
lives in our modern s tressed-out world.”
—Jayson and Mira Calton, authors of Naked Calories
and Rich Food, Poor Food, CaltonNutrition.com
“As Dr. Christianson so eloquently explains, simple change in your diet

and lifestyle can make a profound difference in your weight, energy, and
overall well-being. It’s not just what you eat, but when you eat it. The
recipes are delicious and easy to prepare, and the meals, never boring. His
Chri_9780804140539_5p_all_r1.j.indd 1 10/17/14 2:37 PM

recommendations are easy to follow and implement, scientifically based,
and they yield rapid rewards. You owe it to your health to read this!”
—Hyla Cass, MD, integrative physician, author of
8 Weeks to Vibrant Health, CassMD.com
“The Adrenal Reset Diet is a breakthrough book with real solutions to

optimize adrenal function and increase your energy, lose weight, and
feel balanced. Dr. Christianson has a wealth of knowledge, and we are
fortunate to have this book that shares his experience and wisdom. He
lays it out with an easy-to-follow and results-driven approach.”
—Dr. Trevor Cates, creator of the 21-Day Healthy
Habits Challenge, DrTrevorCates.com
“Whether you’re struggling with your weight, living a high-stress lifestyle,

or just not feeling like yourself, you must read this book. Using the latest
cutting-edge science, Dr. Christianson masterfully proves that obesity
is not just a matter of poor diet, inactivity, or lack of “willpower,” but a
survival response instigated by your own body. Find out exactly how to
press the reset button and transform your body from stressed and fat to
thriving and fit. Highly recommended!”
—Sean Croxton, host of Underground Wellness, UndergroundWellness.com
“The Adrenal Reset Diet gives us a badly needed brand-new perspective on

why people gain weight. These ideas are timely and will help thousands
understand how to safely use carbs and manage their lives to heal their
adrenals.”
—Kevin Gianni, health author, activist, and blogger, RenegadeHealth.com
“The secret to health isn’t found in a crash diet, ab-sculpting gizmo,

magical fat loss pill. It’s our lifestyle that is out of sync with the ancient
intelligence of our biology, and we’re suffering as a result. Dr. A lan’s
dietary hacks, adrenal tonics, breathing exercises, and relaxation
techniques show you how you can retune your body to truly thrive. Do
yourself a favor and read this book.”
—Abel James, author of The Wild Diet and host of
Fat-Burning Man, FatBurningMan.com
“I am so excited that Dr. Christianson has used his years of clinical

experience and research to write The Adrenal Reset Diet. I’ve seen
immense benefit from working with Dr. Christianson to improve my own

health and have tried many of the protocols he outlines in this book. The
Adrenal Reset Diet provides hope and real solutions to those who struggle
with y o-yo dieting, hormonal problems, and stress. This awesome resource
is full of practical advice and tips without any hype. I will definitely be
recommending this book to family, friends, and readers.”
—K atie of WellnessMama.com
“The adrenal glands are central to so much of what’s going on with our
health today. The great news is that we can fix dysfunction of our adrenal
glands with diet. The revolutionary part of Dr. Christianson’s new book
is using a diet to repair the adrenals to help with weight loss. He has
proven his method with a scientific study of his patients, which makes
his new diet that much more likely to work for you!”
—Jennifer Landa, MD, author of The Sex Drive Solution for Women, creator
of the Three Weeks to Endless Energy program, DrJenniferLanda.com
“A must-read if you suffer from weight gain, exhaustion, or stress. Dr.

Alan Christianson has outlined a simple yet highly effective diet to
restore balance, health, and sanity!”
—C ynthia Pasquella, CCN, bestselling author of PINK Method
and The Hungry Hottie Cookbook, founder of the Institute of
Transformational Nutrition, CynthiaPasquella.com
“Everyone is doing too much and ultimately they pay the physical price.
Dr. Alan Christianson has formulated an e asy-to-follow dietary solution
to help reset the overworked adrenals and create lasting fat loss. Thumbs
up! for this great approach!”
—Marcelle Pick, OB/GYN, NP, owner of Women to Women, author of
The Core Balance Diet and Is It Me or My Adrenals?, MarcellePick.com
“If you’ve ever unsuccessfully tried to lose weight, or you’ve tried diets that
haven’t worked, or you’ve been confused by experts offering conflicting
advice, or you simply don’t think any new weight loss solution will work
for you . . . then you must read this book. In The Adrenal Reset Diet, Dr.
Alan Christianson explains how our adrenal glands control a switch
that causes us to burn fat and feel energized . . . or . . . store fat and feel
tired. The secret to weight loss is in our adrenal glands. After decades of
research and over 75,000 patient-care visits, Dr. Alan shows you that no
matter how long you’ve struggled with your weight, and no matter how

many diets have failed you, it has not been your fault. It’s simply the fact
that your body has been under stress from a list of factors described in
this book. The good news is Dr. Alan takes you by the hand and shows
you how to put your adrenal glands into the “fat-burning” mode so you
lose weight and feel energized. If you want to start losing weight today
and feeling great, read this book now.”
—Joe Polish, founder of the Genius Network, JoePolish.com
“The Adrenal Reset Diet eloquently shows us that being overweight is not
simply a matter of eating less and moving more. Nor is it due to zero
willpower! As a nutritionist who works with anxious women, many of
whom are stress eaters with burned-out adrenals, I know this book will
be a valuable resource for me and my clients.”
—Trudy Scott, CN, author of The Antianxiety Food
Solution, AntianxietyFoodSolution.com
“Dr. Christianson’s newest book, The Adrenal Reset Diet, is revolutionary

(yet scientific) and teaches the reader how to simply lose weight, feel better,
and finally get your hormones balanced. Easy to read and understand,
this book is a must-read!”
—L eanne Ely, CNC, New York Times bestselling author, SavingDinner.com
“If you feel tired all the time, can’t seem to lose those extra pounds around
the waist, have trouble sleeping, and are overwhelmed with stress, Dr.
Alan Christianson’s new book, The Adrenal Reset Diet, will explain in
detail the root cause of your symptoms AND provide very simple but
profound strategies to restore your energy and vitality! This is a must-
read on how to thrive in the modern world!”
—Dr. Susanne Bennett, author of The 7-Day Allergy Makeover,
host of The Wellness for Life radio show, and creator of the
Heal Your Gut, Heal Your Life program, DrSusanne.com
“In The Adrenal Reset Diet, Dr. Alan Christianson clarifies the true
cause of the obesity epidemic and provides a brilliant plan to shift from
stressed and overweight to trim and thriving. If you are stressed and
can’t lose weight, you must read this book.”
—Steven Masley, MD, FAHA, FACN, FAAFP, CNS,
bestselling author of The 30-Day Heart Tune-Up, HeartTuneUp.com

strategically cycle
carbs and proteins
to lose weight,
balance hormones,
and move from
stressed to thriving
the
adrenal
reset
diet
ALAN CHRISTIANSON, NMD

foreword
Science tells us that losing weight is 80 percent diet and 20 percent

exercise, but after twenty years of medical practice, I don’t buy it.
My friend and colleague Dr. Alan Christianson has an explanation
that makes far more sense: the reason you’re having trouble losing
weight is that your hormonal rhythms are out of whack, specifically
stress hormones such as cortisol. This fact leads skillfully to the fix:
reset your adrenal rhythms, stress hormones, and cortisol pattern.
Dr. C’s book takes you by the hand and shows you how to fix the
problem and get lean. But first you may wonder (like David Byrne):
How did I get here? Alan expertly describes how getting fat is a sur-
vival response from our DNA. When you’re running around, crazed
by stress, you turn on the fat storage genes and create havoc with
your stress hormones. When the survival response disrupts the ad-
renal rhythms, you gain weight. As if that weren’t bad enough, re-
stricting food and over-exercising d
oesn’t help because they deepen
the survival response; your body fears you’re in for a famine so it
shuts down your metabolism.
I know this pattern very well after living through it myself
as a working mom. Have you heard the analogy that life is like a
four-burner stove? It goes like this: One burner represents family,
another is friends, another is health, and the last one is work. You
can’t have all four burners going at once. To manage life skillfully,
you need to have three out of four burners in the “on” position. If
you want to be very successful, you have to choose two of the four
burners.
Sure enough, when I was in my thirties, I tried to keep all four
burners going, and flipped my body into survival mode. I got fat,
frazzled, and frumpy. Maybe you find yourself in a similar situation.

x foreword
It took applying my world-class medical education to my own mis-

ery to sort out my disrupted biology. I was fortunate to write a book
about it, a bestseller called The Hormone Cure. I discovered, through
my own healing, and after losing twenty-five pounds, that the root
cause of my fatness was my stress-crazed life and broken adrenal
rhythms. It made me store belly fat as if I were an Irish farmer in the
midst of a famine and d idn’t know when my next meal would be; it
robbed me of the happy brain chemicals like serotonin; and it aged
me (and my DNA) prematurely.
truth can be frustrating yet effective

Truth is sacred and liberating, but initially, it can be frustrating—
especially when it involves changing the way you eat and move.
That’s where Dr. Alan Christianson excels. He’s like a knight in
shining armor with a white doctor’s coat. Alan offers his patients,
and now you, the bold yet effective truth about how to craft a plate
and a life scientifically designed to heal your broken metabolism.
Dr. C also models his powerful message every minute of his life.
paging dr. alan christianson

I met Alan many years ago at a health conference hosted by a mu-
tual friend, JJ Virgin. At the time, Dr. C was a highly regarded
A rizona-based Naturopathic Medical Doctor (NMD) who special-
ized in natural endocrinology with a focus on thyroid and adrenal
disorders.
I liked Dr. C so much that I went to visit him the next time I gave
a speech in Scottsdale. In his typical fashion, Alan brought me from
the airport to his clinic, Integrative Healthcare, and gave me intra-
venous glutathione. My adrenals perked right up. That night, after
my dinnertime speech, I stayed with Alan and his lovely family in
Scottsdale. He served me the food he describes in this new book and
didn’t serve me the bad stuff, such as coffee or wine. After eight hours
of sleep, I woke up to the fragrant smell of Dr. C cooking a low-carb
breakfast of pastured eggs, sausage, and organic greens while his
wife performed beauty pageant leg lifts, preparing for a bathing suit

foreword xi
photo shoot. By the time I hit the kitchen with my mouth water-
ing, he had a two-hour hike planned for us, and had packed filtered
water, trekking poles, and a nutrient-dense lunch. I eyed him a lit-
tle skeptically as he described the various hiking options: we could
hike for four hours and go straight to the airport afterward, or take
a more leisurely two-hour hike and have time for lunch. I chose the
latter. Alan took me on a favorite hike in the McDowell Mountains.
I mention the visit because it demonstrates Dr. C’s searing wis-
dom and how he walks the talk. Alan puts it all together in a way
that’s incredibly valuable for people who seek to lose weight and feel
better fast.
Kindly allow me to unpack the various pieces of the puzzle that
he believes contribute to our adrenal health—and natural weight
maintenance:
• Intravenous glutathione is one of the best a ntioxidants—it re-

moves the rust of modern life.
• The lack of alcohol (Alan doesn’t drink on a regular basis, and

alcohol uses up your internal store of glutathione).
• A low-carb breakfast supports your innate cortisol curve.
• The long hike was designed to improve my glycogen sensi-

tivity, which is one of the body’s ways of balancing glucose.
You see, my tendency is to make too much cortisol in the
morning (above the ideal level), and Alan explained that when
I do long slow distance (LSD) exercise, I will improve my
adrenal rhythm in the morning. Even cooler is the fact that I
only need to do LSD such as hiking or biking a few times per
month, for t hree-plus hours.
• Trekking poles reduce pressure from hiking. Not only do they

provide better balance and footing, they also decrease the
amount of stress on your legs and joints on downhill slopes.
When climbing uphill, trekking poles transfer some of your
weight to your shoulders, arms, and back, which can lower leg
fatigue and add thrust to your climbs. Overall, trekking poles
can reduce compressive force on the knees by up to 25 percent.

xii foreword
Fortunately, you don’t need to travel to Phoenix to get A lan’s nur-

turing guidance—you hold in your hands his keys to the kingdom.
how dr. alan christianson can help you

I’ve found that about 90 percent of the people in my functional med-
icine practice have a problem with cortisol. This is a major issue—as
Dr. C says, a bad cortisol slope is more dangerous than smoking,
documented in the Whitehall II study from 2011.
What role does cortisol plays in metabolism? Cortisol is a cat-
abolic chemical, meaning it causes wear and tear if it is too high,
which in turn can make you gain weight and crave sugar. Your ad-
renal glands do a delicate dance to maintain your weight, and when
your cortisol is too high, the rhythm is disrupted.
How can you fix it? Alan has found a unique way to turn the
ship around. If your problem is a flat cortisol plane—when your ex-
hausted adrenals don’t know how to maintain their normal cycle of
high in the morning, low at night—eat a low-carb breakfast to aim
for the ideal zone. Eat slow carbs at dinner ( slow-to-digest yams are
my favorites) to shut off cortisol so you can get the sleep you need to
build and repair all that wear and tear from the day.
start with breakfast

I like eating a good, solid, protein-rich breakfast because I need my
energy all day. I simply feel better. A lan’s book made me realize just
how strong an affect breakfast can have on my cortisol pattern. Nor
should I borrow from tomorrow’s energy today by drinking coffee
all day just to get through. Every day should be like a profit center
that is self-sustaining.
If you think you’re doing yourself a favor by waking up to whole-
grain cereal with low-fat milk and a cup of orange juice, you might
want to think again. I know you were told at some point that it’s
a good breakfast, but the truth is that this standard breakfast is
largely converted into triglycerides, contributing to a problem with
cortisol. Before long you’ll find yourself, as I did, with burned-out
adrenal glands.

foreword xiii
why old school no longer applies

We know that the old model of calorie counting and input versus
output is failing for a lot of people, for a variety of reasons. Let’s
tease some of the stuff out. Even without being diabetic, you may
develop insulin sensitivity and insulin resistance (your cells can’t
respond properly to insulin, so your body tries pumping out more),
and as a result, you suffer from uncontrolled blood sugar. Then the
dance continues: the adrenals jump in, trying to balance the blood
sugar, and your cortisol goes out of control. Cortisol then tells your
body, whoa, you’re in trouble; store some fat for a rainy day. You
know the end of this story: you gain weight.
This book is for you even if you’re at a healthy weight, but you’ve
got too much fat. We call that skinny-fat. You may look good in a
T‑shirt, but your belly is doughy. Not to scare you, but skinny-fat
people have double the mortality rates of obese or overweight people.
Mainstream medicine doesn’t believe in adrenal dysregulation.
Many doctors will likely dismiss you if you try to discuss it with
them. They’ll say that your adrenal glands are either perfectly fine
or in failure—there’s no middle ground. In actuality, thousands
of studies show that your adrenals and their functions in that
in-between state can be associated with problems including obesity,
high blood sugar, and insulin resistance.
dr. alan studied his protocol

Dr. C put his theories to the test and offered his program to a group
of forty-two people last year: 88 percent female, with a mean age of
forty-five. After thirty days, he found the following results with just
his diet alone:
• weight loss of 9 pounds
• 2 percent drop in body fat
• 2 inches lost off the waist
• significant improvement in adrenal rhythm, as measured in

4 -point or diurnal cortisol level

xiv foreword
Remember, the most important thing is to have a good cortisol

slope. If you have that, awesome. If your morning cortisol ramps up too
high, then it is a matter of improving your glycogen sensitivity (how
you store glucose). Sometimes you can spike morning cortisol above
the ideal when your adrenals work harder for gluconeogenesis—the
process of turning glucose from substances other than carbs into glu-
cose. Here’s where A lan’s diet prescriptions come in. Exercise helps,
too. While it’s not as time efficient as burst training, LSD (long slow
distance) training helps—do something that is ongoing for a few
hours such as hiking or biking even a few times a month.
As I said earlier, I was my own worst enemy, going on all four
burners—but then I applied my medical training to my broken body.
Alan grew up as a fat kid. When he got tired of being different, he
used his formidable intellect to overcome his challenge by reading
dozens of nutrition and fitness books, then giving up sugar and be-
ginning an exercise regimen. As an adult, he studied medicine, but
realized that the mainstream medical approach doesn’t have all the
answers. As a naturopathic physician, Alan has transformed his
lifelong love of learning and his education and experience into a
surefire program to teach others how to use foods and nutrients for
optimal health, including weight loss. Read it, get lean, and be well.
Sara Gottfried, MD
Berkeley, California
Sara Gottfried, MD, is one of the foremost authorities on how to

reset hormones with evidence-based integration of modern med-
icine and ancient traditions. She is the author of The Hormone
Cure: Reclaim Balance, Sleep, Sex Drive, and Metabolism Natu-
rally with The Gottfried Protocol.

introduction
For years, you have been trying to improve your health. Despite
your best efforts, your body does not cooperate. You have tried so
many diet and exercise regimens, yet none has helped. Experts
offer advice, but it is often contradictory. Some say you need to eat
less sugar. Others say that the problem is you spend too much time
indoors being sedentary. Many blame the illness on an indulgent
personality.
By the way, the year is 1879 and you are suffering from tuberculosis.
As if the physical suffering from this illness were not enough,
you have also suffered from guilt, thinking it was your fault. You
were told you would get better if only you tried harder and stopped
being lazy. You were told to think “better” thoughts, avoid certain
foods, and do specific exercises. When you did not recover, instead
of doubting the advice being handed out by the medical community,
you found it easier to believe that you hadn’t tried hard enough.
Many years before tuberculosis was widely understood, scientists

like Benjamin Marten believed that it was caused, not by character,
but by “wonderfully (tiny) living creatures.”1 Along with tuberculo-
sis, other diseases were attributed to and blamed on personal char-
acter, including leprosy, smallpox, and cancer. Today we are in the
same situation. Scientific information is out of sync with common
beliefs. Even though science tells us that obesity is no more caused
by character than tuberculosis was, many still continue to blame the
victim. Not only is this hurtful but it also shifts the focus away from
effective change.

2 the adrenal reset diet
Most people still believe that body weight is simply a matter of

calories in via diet versus calories out via exercise. The assump-
tion is that those who cannot lose weight are simply not trying
hard enough. They are eating too much. They are slothful. It’s their
fault. Many popular slogans, magazine headlines, and book titles
reflect this—“Eat Less, Move More”—or display a “Eat this, not that”
mentality.
Yet this thinking is not up to date or correct for a large portion of
the population. The correct information, however, is exciting: cur-
rent research shows that what our bodies do with food depends on
whether we are in a mode of thriving or surviving. A little set of
glands, called the adrenals, is the master controller of these modes.
Our adrenal glands control a switch that causes us to thrive, mean-
ing we burn fat and feel energized, or just survive, meaning we store
fat and feel tired. Processed food, pollutants, and the pressures of
life can all push us into this survival mode. As important as survival
mode is for short-term crises, if we spend too much time in it we
gain weight, age faster, and die earlier.
I have a vivid memory of the moment when I got stuck in sur-
vival mode. I was in second grade and I believed that chocolate chip
cookies were among the only things that made the world a better
place. My family had just moved to work at a resort in northern
Minnesota. One day, I managed to sneak a full handful of freshly
baked chocolate chip cookies out of the kitchen. I vividly remember
that somewhere past the third cookie, the pain of the recent move
seemed to melt away. Over the next five years, I continued to gain
weight, until one memorable day in seventh-grade gym class. A
group of boys were debating who had the biggest boobs in our class.
One of them managed to think outside the gender box and nomi-
nate me for the title. I already knew he was right, but I had hoped
until then that others h adn’t noticed.
After that painful day, I absolutely had to change. I read every
book my library had that sounded promising. Most were on diet
and exercise, but some were on health and medicine. After trying
many different methods, I started to learn some things. One thing
I learned was that if I starved myself or over-exercised, I only got

introduction 3
hungrier. Sugar and bread were not too hard to give up—but only as
long as I gave them up completely. My parents ordered me protein
powders from a mail-order supplement company, and I used them
for breakfast. Breathing exercises I learned from yoga seemed to
make these changes easier to stick with.
Over the next year, the weight came off. Not only was I able to
play sports but I also became one of the better athletes in our school.
I was able to enjoy how great it felt to live fully and experience good
health; several years later, a house fire taught me how easy it could
be to lose that good feeling.
My family was fine, but we lost our pets and all of our possessions.
To help us get back on our feet, I spent every moment I was not in
school working at a restaurant. My stress levels were high, I had
constant access to unhealthy food, and my exercise regime stopped.
Soon, I was 30 pounds above target and completely out of shape.
Teenage angst led my next attempts at dieting, this time to be-
come too extreme. I ate fewer foods and a lot less of them. Imag-
ine living on a few servings of raw vegetables while being in school,
working, and running 6 to 10 miles outdoors in the northern Min-
nesota winter.
I lost weight, but I soon found myself both unhealthy and de-
pressed. Books came to my rescue again. One of the most memo-
rable was the first edition of the Textbook of Natural Medicine by
Michael Murray, ND. (Little did I know then that many years later
Dr. Murray would become a personal friend and ask me to help au-
thor portions of the ninth edition of that same book.)
Dr. Murray’s book taught me that I needed a more balanced
diet, with more calories, adequate protein, healthy fats, and more
mineral-rich foods. As a result, not only did my health flourish, but
I also reconnected with my earlier interest in medicine. My life’s
focus shifted away from my personal needs; I wanted to deepen my
understanding of nutrition and use it to help others the same way it
had helped me. Finding a medical school whose curriculum focused
on nutrition was a dream come true. My interest in the interplay of
hormones and obesity emerged while I was working with a memo-
rable young woman during my internship.

Jamie was a 16-year-old girl who was about to be forced to with-

draw from high school. Jamie was bright and an eager student, but
she was too sore and tired to get out of bed. After a really bad case of
the flu the year before, nothing had been as before. Her weight shot
up and all of her muscles hurt. At the time, most doctors did not rec-
ognize fibromyalgia as a real condition, but one doctor who did said
that this was the culprit. Unfortunately, there was no known cure.
I realized that as much as my health had bothered me in the past,
Jamie’s condition was much worse. My supervising doctor let me
spend time with Jamie’s chart in the medical research library. I man-
aged to piece together a few things: Jamie’s symptoms were similar
to those of thyroid disease; her mother and grandmother both had
thyroid disease. The other doctors said this could not be the cause of
Jamie’s symptoms because her thyroid blood tests were normal. Yet I
found studies showing that sometimes the common tests for thyroid
function failed to show the disease when it was just starting.
My supervising doctors were willing to do more detailed tests,
and these confirmed that Jamie was suffering from thyroid disease.
Treating this condition allowed Jamie to get back to her studies
and attend her prom. Although the thyroid treatment helped spur
her initial weight loss, it took more investigation to get her back to
her goal weight. I discovered that her thyroid disease had hurt her
adrenal glands; I had suspected this because she was often dizzy
from low blood pressure and she had strong salt cravings, and these
were both signs of poor adrenal function. Once we identified this
problem and helped coax her levels back to their optimal range, she
was able to truly thrive again. After seeing Jamie get her life back, I
became even more convinced that many puzzling conditions have a
hormonal root cause.
Jamie has since grown up, gotten a degree, and is raising a beau-
tiful family. To me, nothing is more important than being able to
help someone like Jamie move to a place of better health and more
happiness.
The program that is in your hands, The Adrenal Reset Diet, is the
culmination of a child’s frustration, decades of research, and over
75,000 p atient-care visits.

introduction 5
The Adrenal Reset Diet really is different because it is not a

“ low-anything” diet—in fact, too little food and too much exercise
can actually cause weight gain. Food is the cure, not the enemy.
Some unique aspects that make my system work and that benefit
you beyond weight loss, include:
• Carbs are not forbidden; instead, carbohydrates are cycled so

you can reverse the effects of processed foods on visceral fat
stores.
• Circadian rhythms are fixed; this helps you sleep better and
allows your liver to help control your weight.
• Clarity is restored through 5 -minute rituals; these keep the

pressures of life (stress) from damaging your brain and rais-
ing your appetite.
Now we come to the most important part of this story, you. No

matter how long you have struggled with your weight, or how many
diets have failed you, it has not been your fault.
You have never lacked willpower or courage. You are not weak or
indulgent. Your body has been under stress from processed food,
pollution, and the pressures of life. It has been trying to help you
survive the only way it knows how. Soon you will learn why this
happens and how you can gently switch from surviving to thriving.
We all have something to share with the world, yet this is hard to
realize when our health feels out of control. I know how amazing it
is to be able to put a long struggle to the side and get on with your
life, to realize its purpose and mission. How would your life be if
nothing was holding you back? Let’s find out.
Alan Christianson, NMD

Scottsdale, Arizona

1
why are we
gaining weight?

ONE OF MY FAVORITE POSSESSIONS IS A COPY OF TIME MAGA-
zine from July 1969. The cover story is about the historic Apollo 11
moon launch. The main picture in the story shows hundreds of peo-
ple standing in an observation field, looking to the sky as the rocket
lifts off. Recently, I looked again at the photo with a vague sense
that there was something odd about it. After looking several times, I
suddenly realized what it was: everyone in the crowd was unusually
thin. The observers were mostly men, and they looked to be mostly
in their early 40s.
In the 1960s, the average American male between the ages of 40
and 45 weighed 169 pounds. By the year 2000, that average weight
was 196 pounds, nearly 30 pounds heavier.1 A similar crowd today
would look quite different yet again.
a
global obesity c
risis—the stats
By 2010, rates of obesity had increased yet more; over 69 percent

of American adults had become overweight or obese. And the same
changes had happened worldwide; the number of overweight and
obese adults around the world began creeping up in the 1970s, and

then it doubled between 1980 and 2008. It is estimated that there

are now over 1.4 billion adults in the world who are overweight. For
the first time in human history, deaths from obesity-related illnesses
have surpassed deaths from all other causes, including malnutrition
and infectious disease.
If these deaths were not bad enough, the costs of managing future
decades of chronic diseases are projected to cripple the global econ-
omy. It is estimated that in the next twenty years, obesity-related
diseases will cost the global economy in excess of $30 trillion. To
put this into perspective, the 9/11 attacks on the United States, com-
bined with the wars in Iraq and Afghanistan, are estimated to have
cost roughly $5 trillion.2
There is no doubt that people are gaining weight faster than ever
before, but why is this happening? Cutting-edge medical research has
some good answers, but unfortunately most of the public and the ma-
jority of policymakers base their beliefs about obesity on theories we
now know are not true. The popular view blames obesity on too many
calories, too little willpower, and bad genes. It’s not that simple.
the
calorie theory: no longer in
Let’s start with the calorie model for weight gain. It certainly is ap-
pealing in its simplicity: people gain weight because they eat more
calories than they burn. Although the calorie model does reflect
what happens to healthy people in controlled settings, it does not
explain what happens when bodies are stressed and move into sur-
vival mode. During most of our past, stress came from immediate
danger, such as predators trying to eat us or us having too little of
our own food. Our genes adapted to stress by causing us to store
food as fat rather than to burn it as fuel.
Even if it were true that heavier people just ate more than others
do, this does not explain why, in the last few decades, people are
suddenly seeming to eat more than ever. At best, the calorie model
describes the situation; it does not explain the root cause. It’s just
like saying “People in the Third World earn less” describes the situ-
ation, but does not explain world poverty.

why are we gaining weight? 11
babies
do not need willpower
Traci Mann, UCLA associate professor of psychology, evaluated

thirty-one long-term studies to see how effective calorie-based
weight-loss programs were over the long haul. She reported that
even for the minority of people who did lose weight, four years later,
83 percent of them were heavier than before they had started the
program. In fact, more than half of them gained 11 pounds or more
over the weight they had lost.3 If the problem was simply one of dis-
cipline, why did those who had enough discipline to lose weight then
regain so much weight?
When presented with failures in dieting, many if not most peo-
ple assume that those who did not succeed simply lacked willpower
and did not try hard enough. They have no problem assuming that
an adult’s weight is a result of his or her conscious choices, yet few
would hold this same idea if it were applied to infants or animals.
When a baby cries for a bottle, is she acting out of hunger or because
she is being indulgent? How about wild animals—does willpower
govern their body weight? Yet the rate of obesity, and morbid obe-
sity, in infants has multiplied several times over the last decade, and
it continues to increase rapidly. For the first time ever, 6-month-old
babies are becoming morbidly obese. This is happening despite
there being no related changes to the types or amounts of food they
are given.4
And this widespread obesity issue isn’t affecting just the human
population. In 2010, David Allison and colleagues evaluated weight
changes spanning the last several decades in 20,000 animals from
eight different species, including macaques, chimpanzees, vervets,
marmosets, lab rats and mice, feral rats, and domestic dogs and
cats. Some of the animals gaining weight lived in the wild, some
were pets, and some were even on carefully measured diets. Shock-
ingly, mid-life obesity had increased in 100 percent of the species
studied. One of our closest living relatives saw especially shocking
changes. Despite living in zoos and having their diets and activity
levels controlled, the weight of male and female chimpanzees had
gone up by 33.2 and 37.2 percent per decade, respectively.5 After

evidence like this, the claim that obesity is a disease of willpower is

completely unsupportable.
genes
vs. jeans
Another popular belief about obesity is that it is caused by faulty

genes. Many scientists say that the human body has had little major
change in 200,000 years. Historically, we’ve seen populations suffer
from weight loss due to malnutrition and famine, but global weight
gain across many species has never happened before. Even if in the
distant past there had been individual cases of weight gain, it was
often limited to royalty. So how valid could be this idea about the
role of genes in weight gain?
Genes can influence why one person may gain more weight than
another, but familial genes alone cannot explain why weight gain
has occurred all around the globe and to so many different living
things. But epigenetics, a science that shows how our environment
and genes interact, may hold some answers. Research in this area
suggests that genes themselves may not be the culprits; instead,
there may be ways the modern world has been changing our genes
that is behind this global problem. What’s most exciting is that there
are steps in The Adrenal Reset Diet that can fight these negative
modern influences and help you change your genes back.
surprising
causes of weight gain
If the global weight explosion is not caused by too many calories, lack
of personal responsibility, or bad genes, then what is the cause? To
answer that question we need to think about what else has changed
during this same time period. Many researchers have wrestled
with these questions, and some common answers have emerged. To
begin, within the last few decades our world has gotten more toxic,
a lot noisier, and much faster paced. Our food has more sugar, less
fiber, and many more chemicals. We spend less time in sunlight and

we sleep less. We take more medications, feel less certain of our fi-
nancial futures, and have fewer friends.
Although experts debate which of these culprits is the most im-
portant, they strongly agree that global weight gain is brought about
by some combination of these changes. Because any one of these
causes has such strong evidence linking it to obesity, researchers
have become individually fixated on one cause or another.
When I dug into this problem, in my work as a doctor, I realized
that the answer to the obesity epidemic would have to encompass all
of the possible triggers. (To simplify, these triggers can be thought of
as processed foods, pollutants, and the pressures of life.) There had
to be one thing they all had in common. I also realized that, even
though there may not be a single cause, there still could be a single
way by which different causes trigger weight gain.
a
unifying theory of obesity
What was the single thread running through all these factors? It
started to become clear one day when I was studying how obesity is
tied to adrenal hormones. It turns out that adrenal hormones con-
trol a switch that sends calories to your belly fat or to your mus-
cles. In layperson’s terms, when the switch is set to “fat,” calories
go to your fat cells, making them larger. This is not good. When
the switch is set to “energy,” calories go to your muscles, where they
make energy. This is good. But why would our adrenal glands signal
to our bodies to make our bellies fat?
They do it to protect us. When we are in danger, our muscles need
to be able to burn large amounts of energy quickly, so we can run
away or fight. Our muscles are unable to burn energy when they are
storing energy, so your calories are sent away from them. Since these
calories have to go somewhere, and since in our past “danger” often
meant food shortages, our visceral fat (what we call belly fat, but is
actually fat deposition around our organs) takes in these calories and
stores them. This is survival mode, and it causes weight gain because
our calories are taken from our muscles and placed in our fat cells.

In survival mode, most of us prefer foods that are higher in sugar,

salt, and fat. In addition to causing us to gain weight regardless of
what we eat, survival mode can cause us to want to eat more and to
prefer foods that cause weight gain to happen even faster.
You can imagine that there is a switch in your body like the switch
you use to turn on your lights. I think of it as the “fat switch”; and in
survival mode, it is turned on. The Adrenal Reset Diet teaches you
how to use everyday foods to reset your adrenal glands and turn
that fat switch off for good. But to learn how to do this, it is import-
ant you have a better understanding of the survival mode.
survival
mode is more than “stress”
Though we’ve come to think of stress as something we feel when

we’re under emotional pressure—a response to feeling too busy,
overwhelmed with duties and the rush of modern life—the earliest
definition of the word stress included anything that would trigger
survival mode in an animal. This trigger, thus, includes physical
and environmental stress, dietary stress, and mental stress. To un-
derstand how many different factors can add up and push our bod-
ies to create fat, therefore, it is important to think of stress in this
broader way.
All animals can maintain their body weights within a certain
range, even when food intake goes up or down. This is regulated
primarily by our adrenal glands. In response to stress, the adrenal
glands release cortisol into the bloodstream. Whether we are sur-
viving or thriving determines how the cortisol will act in our brain,
liver, and belly fat. In survival mode, the cortisol causes us to slow
down and store fat. When we are thriving, we eat for hunger and our
bodies are able to adjust the metabolism to keep our weight healthy,
even with minor amounts of stress. But when we get pushed into
survival mode, this all changes and we become more apt to gain
weight. Stress does not create weight gain until there is a disruption
in this adrenal rhythm.
Why would being in survival mode lead to weight gain? The

lesson our genes learned during the last 200,000 years was that bad
things do not happen during times of plenty. Stress usually meant
danger, famine, or both. Our ancestors who stored fat during times
of crisis survived better than those who did not. This means they
were able to live and have babies, and share their gene pool with
their descendants, us.
When we are under a constant state of adrenal stress, our bodies
prepare for famine by burning fewer calories and storing fat around
our organs—that visceral fat that was mention a little earlier in this
chapter. Think of visceral fat as cash under the mattress. It is the
quickest, most accessible fuel resource your body can have for a cri-
sis. The fat on the hips, thighs, and under the skin is subcutaneous
fat. It’s more like savings bonds: a safe source of fuel, but we can’t
get to it very easily.
When a person is in survival mode, he or she will gain more vis-
ceral fat than an unstressed person eating the same number of calo-
ries. However, stress does not cause us to store more of the harmless
subcutaneous fat below our skin, just the dangerous visceral fat
around our organs. This is because our bodies rely on visceral fat as
fuel during times of crisis. Not only that, the extra stress hormones
prevent the body’s organs from effectively using energy in the mus-
cles or brain, leading to fatigue and depression.6
What about those people who lose their appetite when stressed?
TABLE 1.1. PROBLEMS THAT LEAD TO WEIGHT GAIN
PROCESSED PRESSURES
PROBLEMS FOOD POLLUTANTS OF LIFE
Details Fructose Environmental Relationships

Toxic proteins Light Work
Finances
Consequences Adrenal Fat Switch gets set to survival mode. Hunger

increases, energy decreases, and food is stored
as fat.

It is true that not everyone gains pounds when under major stress,
but those who do not gain scale weight still typically experience a
loss of muscle mass and an increase in body fat.
If being in survival mode leads to weight gain, what triggers this
reaction and what can you do about it? The known triggers come in
three main categories: dietary, mental, and physical. Table 1.1 shows
the three factors that lead to weight gain.
trigger
#1: processed food
Processed foods in the modern diet can increase inflammation and

disrupt blood sugar levels. This inflammation causes the body to
make more cortisol to reduce that inflammation and control the
blood sugar level in the same way as when the body makes more
cortisol when it senses fright.
The main culprits of inflammation include fructose and toxic pro-
teins. Fructose is a type of sugar that directly turns our fat switch
to storage mode. It does this by activating liver enzymes with ex-
otic names like c-JNK and 11-HSD, which make us store fat. Toxic
proteins are proteins in our foods that are hard to break down all
the way in normal digestion, and their unbroken parts are then at-
tacked by the body’s immune system. These proteins are found in
dairy foods, eggs, and wheat, and they often can trigger inflamma-
tion. You know how you feel when you have the flu? That sick feeling
is not from the virus but, rather, the inflammation caused by your
immune system attacking that virus. That same inflammation is
created when your immune system attacks the undigested parts of
protein.
fructose
The modern diet differs in many ways from diets of the past. Of all
the differences, the most significant may be the rate at which mod-
ern foods are absorbed. After chewing in the mouth and swallow-
ing, food moves to our stomach, where acids digest it into smaller

evolution of the human diet
TIME FRAME DIETARY STAPLES
200,000–10,000 BCE Wild game, fresh vegetables,

fresh fruits
10,000 BCE–1960 AD Farm-raised animals and dairy,

unprocessed grains, fresh
vegetables, fresh fruits
1960–1980 Factory-raised animals and

dairy, processed grains, canned
vegetables, fruit juice
1980 to present Factory-raised animals and

dairy, high fructose corn syrup,
processed grains
parts. This can be thought of as breaking rocks into dirt. Then, the
small intestine carries the nutrients along until they are absorbed
into the bloodstream. With whole foods, this absorption might take
six to eight hours. But today’s processed foods are often high in
fructose, and fructose can be absorbed in as little as sixty to ninety
minutes. The problem with fast absorption is that your body has to
do a hormonal juggling act to manage your blood sugar levels. This
pushes you into survival mode.
Fructose has several direct effects on belly fat, as well. When
your fat is exposed to fructose, it causes your adrenals to make more
stress hormones.7 The adrenal glands make a strong stress hormone
called cortisol and a weak stress hormone called cortisone. Fructose
literally causes your fat to take the weak stress hormone and make it
into the stronger one.8 Finally, the fructose leaves your blood sugar
so unstable that you end up making extra cortisol for hours in an
attempt to fix the situation.9

liz’s story, a study of food intolerances
Liz is a dramatic example of how much a sensitivity to certain

foods can slow weight loss. At 45, she had been struggling
with her weight for over a decade. It crept up in the years after
her second child was born, and seemed unwilling to budge.
She tried a low-fat diet when they were popular and just ended
up gaining weight. Out of desperation, she even tried HCG hor-
mone injections along with a 500-calorie-per-day diet. With
this regimen she was able to lose 20 pounds, but then she
gained back 26 in the months that followed.
Liz found the concept of carbohydrate cycling intuitive and
easy to learn, but she did not want to avoid some of the dietary
triggers. She came to see me after a month on the Adrenal
Reset Diet, while still eating bread and cheese. She and her kids
had a routine of serving bread with their meals and sprinkling
cheese pretty heavily on their vegetables. In four weeks she
had managed to lose 3 pounds, but she was frustrated that
the weight was not coming off faster. I told her to try for the
next four weeks to do things just as she had, but to change her
evening bread to rice and change the veggies with cheese to
veggies dipped in hummus.
During the next four weeks she was happy to see her weight
come down by over 8 pounds. What really surprised her was
the fact that she could breathe through her nose at night for
the first time in a very long time. I explained to her how dietary
intolerances can make airborne allergies worse, and that it is
common to see symptoms like nasal congestion improve when
reactive foods are avoided.
To learn more about which foods may be holding your health
hostage, take the quiz from JJ Virgin, author of The Virgin Diet,
at www.adrenalresetdiet.com/resources.

toxic proteins
Foods today contain higher amounts of toxic proteins, which can
trigger survival mode. Because of this, the rates of dangerous aller-
gies to foods like peanuts or shellfish have gone up many-fold during
the last few decades. Most experts believe that food allergies are
more common today because our foods are higher in chemicals and
are different in many ways from how they were in the past.
An increase can also be seen in milder food reactions; these are
often less obvious than allergies, what we call intolerances. Celiac
disease is an example of a delayed food intolerance. They are most
common in regard to wheat, dairy, and eggs. These foods contain
large amounts of complex proteins that can be hard to digest, and
reactions to these foods can cause many ongoing symptoms and can
directly contribute to weight gain.
The protein in dairy is called casein, while wheat contains gluten
and eggs contain albumin. The problem with these proteins is that
they can trigger immune reactions, even when they do not cause
obvious immediate symptoms, like pain or bloating.10, 11
A food allergy or intolerance presents a situation in which your
immune cells attack something they deem to be dangerous. Even
if those cells are wrong, the attack process increases inflammation
dramatically, signaling your body to go into survival mode, and the
fuel switch to go to “fat” mode.12, 13
As we discuss particular causes of bodily stress, it is good to bear

in mind that there can be substantial overlap in the causes. Why
do we react to toxic proteins more today than in the past? The pro-
cessing of foods and the ever-increasing burden of environmental
toxins both change our intestinal flora. Processed carbohydrates
and the daily onslaught of toxicants from our air, water, and homes
can damage the bacteria that assist in breaking down our proteins.
When proteins aren’t broken down properly, or are less digested,
they are more apt to trigger immune responses.
Food intolerances have also been shown to trigger anxiety, which
raises stress levels.14 And once those reactive foods start raising

your stress load, you become even more vulnerable to their effects.
This sets in play a vicious cycle of food reactions causing stress, and
stress making food reactions worse, until your body goes into sur-
vival mode and you gain weight.15 Other problems that result from
these reactions include gas and bloating, joint pain, and skin rashes.
The Adrenal Reset Diet focuses on high-quality nontoxic proteins
from vegetables, nuts, seeds, beans, seafood, poultry, and lean meat.
trigger
#2: environmental pollutants
Along with our increased consumption of processed foods, the nu-

merous pollutants we are exposed to daily can trigger our bodies
to go into survival mode. They do this by chemically activating the
storage enzymes of the liver. These environmental pollutants can be
found in our air and water, leached from the containers out of which
we eat, and even emitted by artificial light.
a chemical soup
Sometimes pregnant women notice that their babies kick and move
the most when poor mom is trying to get some sleep. It may seem
odd, but your liver is also most active at night. The body’s ability to
detoxify depends on the cycle that our liver goes through each day.
So, the liver does its best work cleaning out your body during your
deep sleep. This is also when your liver is able to convert your food
into energy for your muscles. When the body is full of pollutants,
though, your liver never gets to rest and it ends up sending both
calories and toxins to your belly fat instead.
How much are we exposed to environmental pollutants? Since
1900, over 3 million synthetic chemicals have been released into the
world. Each day we eat and breathe in thousands of them without
knowing it. This toxic exposure is now regarded as one of the more
significant factors in the modern obesity epidemic. Many of these
chemicals are formally categorized as obesogens, meaning that they
are known to cause obesity, even in those who are not overeating.

The increase in the number of chemicals we are exposed to daily

and the amount of that exposure both coincide with the onset of
population-w ide weight gain. A variety of chemicals have been
shown to cause this weight gain, even with exposure at levels far
below those that would cause apparent symptoms and that are well
within the range of what we commonly experience. Key toxins in-
clude heavy metals such as lead or mercury, solvents, pesticides, and
plastic by-products.
These chemicals are known to hurt the adrenal glands and change
how our genes work. Because of their genetic effects, they can cause
weight gain in those who are exposed to them, as well as later in
their children and grandchildren. Many of these chemicals build up
in our fat tissue, and since they are hard to process, they keep the fat
locked in place and are seemingly impossible to get rid of.
plastic by-products
One substance that is shown to cause weight gain is a plastic
by-product called Bisphenol A (BPA). BPA is present in many of
our foods, as well as in our air and water. It enters our food as a
by-product of packaging and as a contaminant from ground water.
In a UK study from 2012, fat samples were taken from a group of
seventeen people who had abdominal surgeries, and they were an-
alyzed for levels of BPA. Significant levels were found to be present
in every person studied; the more BPA was present, the more the
participant’s fat cells showed signs of fast growth. Although this
was worse with higher amounts of BPA, even those with the lowest
measurable amounts had unusual fat-cell growth. The conclusion
was that their fat cells were changing the weaker stress hormones
into stronger stress hormones.16
Along with making fat cells more aggressive, common toxic sub-
stances have been shown to raise the severity of our response to
everyday stressors. Environmental lead has been causing human
suffering from the earliest days of metal production to the present
day. Most of our current exposure to lead is leftover remnants from
lead-fortified gasoline and lead-based paint. A study from 2007

showed that those with the highest amounts of lead in their bod-
ies produced the highest amounts of cortisol in response to routine
stressors.17
light pollution
Environmental pollutants hurt cortisol cycles, which in addition to
leading to fat deposition also disrupt sleep patterns. Sleep is likewise
strained as a result of light pollution—the combination of exposure
to artificial light and the lack of exposure to sunlight. Our ability to
control our weight depends on deep sleep, which is directed by cues
from the sun. Each new study strengthens the evidence for the con-
nection between weight and sleep. In the last five years alone, over
270 research projects have evaluated how sleep affects body weight.
Some of the newer results are giving us clues as to how exactly sleep
regulates fat deposits. Once again, the adrenal glands are central to
the story.
In a state of healthy sleep, the cortisol levels are reduced to their
lowest levels of the day. This break from cortisol allows calories to
be made into energy for our muscles. If cortisol is not able to shut
down all the way, those same calories end up creating fat; and along
with the fat being over-fed, the muscle tissue gets starved. This is
the dilemma of adrenal dysfunction: too much fuel is present in the
form of fat, but too little fuel is available to the muscles in the form
of glycogen. This starts the vicious cycle of weight gain and fatigue,
and it moves the body from thriving to just surviving.
Sleep is critical to so many of our body’s functions, but is also an
explanation for why many diets just can’t work. It’s clear that if your
sleep is disrupted, your waistline will pay for it. But how does this
happen? First, it is good to realize that sleep happens only when cor-
tisol levels are low. Throughout the day, healthy people make a burst
of cortisol to wake up and then it shuts off when they go to sleep.
If your blood sugar level gets too low, your body will have to make
more cortisol to raise it. If someone develops low blood sugar later
in the day, he or she can end up with elevated nighttime cortisol lev-
els and poor sleep quality. This is a problem with low-carbohydrate

diets. In one such study, a group of healthy, lean men with no sleep
problems were put on low-carbohydrate diets and their sleep quality
was closely monitored. In as little as 48 hours, the time it took for
them to fall asleep, how deeply they stayed asleep, and how much
quality REM sleep they had decreased.18
The Adrenal Reset Diet is the first diet that carefully times car-
bohydrate consumption to ensure quality sleep and low nighttime
cortisol levels.
trigger
#3: the pressures
of modern life
Life today brings with it change and uncertainty. Even though our
lives are rarely in danger, our days are filled with constant low-level
stressors that take the form of text messages, emails, deadlines, and
distractions. We also face more frequent major stressors like job
relocations and frequent separations from our extended families.
Some estimates show that the pressures of modern life may have
risen by as much as 30 percent just since the 1980s.19
Pressure is real and we all feel it, but can it directly cause weight
gain? This was the question asked in a study of 54,000 women who
were tracked over fifteen years. At several points during the study,
the researchers measured the participants’ body weight and used
questionnaires to determine their total stress load. The data con-
sistently showed that those with the highest stress loads gained the
most weight.20
A related study has proven that pressure changes our appetite. In
a group of women aged 40 to early 50s, stress levels were compared
to food choices. Specifically, the women were asked to prepare a
presentation for a job interview while a panel of “judges” observed.
In the first stage of the experiment, the women were given a paper
and pen, and were told that they would have five minutes to pre-
pare notes for the presentation. The notes were taken away, and the
“judges” watched the presentations without any signs of approval,
like smiles or nods. Then, the participants were asked to do hard

mental arithmetic while the judges scolded them for working too
slowly. When the experiment was over, the participants were first
tested for their cortisol levels and then invited to a buffet, not know-
ing that what they ate was being monitored. Those with the greatest
cortisol disruption were the ones who ate the most chocolate cake
and the least amount of vegetables.21
Another study proved the same phenomenon in a group of 333
high school students in Korea. The students were given question-
naires to determine how much pressure they felt in school, and then
they were ranked into low-, medium-, and high-pressure groups.
Those who felt under more pressure consistently ate larger meals
and more frequently ate high-sugar foods, such as sodas, pastries,
candies, chocolates, breads, and sweetened milk.22
Some have linked obesity to the addictive nature of today’s foods
and their high levels of sugar, fat, and salt. Although toxic food is
definitely a factor in weight gain, brain scientists have shown that
we are susceptible to food-based addictions only when we are in a
higher state of pressure.23
the
adrenal reset diet:
a patient-tested remedy
Once you see how dietary, mental, and physical/environmental trig-

gers lead to weight gain, it becomes apparent why dieting generally
fails. Eating less than you are used to eating and exercising more
than you normally do only heighten mental stress. Working with,
rather than against, your body’s stress management system is the
key to successful weight loss.
The Adrenal Reset Diet (ARD) is carefully engineered to ad-
dress the major triggers of weight gain. Carbohydrates are cycled
throughout the day, with most consumed in the evening. This low-
ers nighttime cortisol production and reverses the effects processed
foods have on your visceral fat (see Table 1.2). Circadian repair is ac-
complished through detoxification and the therapeutic use of light
to undo the effects pollution has had on your liver. Clearing your

TABLE 1.2. OVERVIEW OF THE ADRENAL RESET DIET
PROCESSED PRESSURES
PROBLEMS FOOD POLLUTANTS OF LIFE
Details Fructose Environmental Relationships

Toxic proteins Light Work
Finances
Consequences Adrenal Fat Switch gets set to survival mode. Hunger

increases, energy decreases, and food is stored
as fat.
mind through simple breathing exercises helps reduce the effects of

life’s pressures on your brain.
By gaining a better understanding of your adrenal glands and
their function in the next chapter, you will find that lasting weight
loss is as simple as an adrenal reset.

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What are some of the triggers that can lead to weight gain according to the text?

What are some of the triggers that can lead to weight gain according to the text?

How does the Adrenal Reset Diet address weight gain?

How does the Adrenal Reset Diet address weight gain?

Pur

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Science tells us that losing weight is 80 percent diet and 20 percent

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It took applying my ­world-­class medical education to my own mis-

truth can be frustrating yet effective

paging dr. alan christianson

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• Intravenous glutathione is one of the best a­ ntioxidants—­it re-

• The lack of alcohol (Alan ­doesn’t drink on a regular basis, and

• A ­low-­carb breakfast supports your innate cortisol curve.

• The long hike was designed to improve my glycogen sensi-

• Trekking poles reduce pressure from hiking. Not only do they

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Fortunately, you don’t need to travel to Phoenix to get ­A lan’s nur-

how dr. alan christianson can help you

start with breakfast

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why old school no longer applies

dr. alan studied his protocol

• weight loss of 9 pounds

• 2 percent drop in body fat

• 2 inches lost off the waist

• significant improvement in adrenal rhythm, as measured in

Chri_9780804140539_5p_all_r1.j.indd 13 10/17/14 2:37 PM

Remember, the most important thing is to have a good cortisol

Sara Gottfried, MD, is one of the foremost authorities on how to

Chri_9780804140539_5p_all_r1.j.indd 14 10/17/14 2:37 PM

Many years before tuberculosis was widely understood, scientists

Chri_9780804140539_5p_all_r1.j.indd 1 10/17/14 2:37 PM

Most people still believe that body weight is simply a matter of

Chri_9780804140539_5p_all_r1.j.indd 2 10/17/14 2:37 PM

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Jamie was a ­16-­year-­old girl who was about to be forced to with-

Chri_9780804140539_5p_all_r1.j.indd 4 10/17/14 2:37 PM

The Adrenal Reset Diet ­really is different because it is not a

• Carbs are not forbidden; instead, carbohydrates are cycled so

• Clarity is restored through 5 ­ -­minute rituals; these keep the

Now we come to the most important part of this story, you. No

Alan Christianson, NMD

Chri_9780804140539_5p_all_r1.j.indd 5 10/17/14 2:37 PM

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By 2010, rates of obesity had increased yet more; over 69 percent

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“Whether you’re struggling with your weight, living a high-stress lifestyle,

“The Adrenal Reset Diet gives us a badly needed brand-new perspective on

“The secret to health isn’t found in a crash diet, ab-sculpting gizmo,

“A must-read if you suffer from weight gain, exhaustion, or stress. Dr.

It took applying my world-class medical education to my own mis-

• Intravenous glutathione is one of the best a ntioxidants—it re-

• The lack of alcohol (Alan doesn’t drink on a regular basis, and

• A low-carb breakfast supports your innate cortisol curve.

Fortunately, you don’t need to travel to Phoenix to get A lan’s nur-

Jamie was a 16-year-old girl who was about to be forced to with-

The Adrenal Reset Diet really is different because it is not a

• Clarity is restored through 5 -minute rituals; these keep the

Consequences Adrenal Fat Switch gets set to survival mode. Hunger

200,000–10,000 BCE Wild game, fresh vegetables,

10,000 BCE–1960 AD Farm-raised animals and dairy,

1960–1980 Factory-raised animals and

1980 to present Factory-raised animals and

Consequences Adrenal Fat Switch gets set to survival mode. Hunger