DR. GUNDRY’S

Healthy and HappySUMMER GUIDE

6 WAYS TO ENJOY A

HEALTHY AND HAPPY SUMMER

With summer right around the corner, there’s never been a better time to

enjoy your healthiest, happiest, most youthful self ever.

And to help you do exactly that, I’ve collected some of my favorite health

tips — and put them into this fully-illustrated eBook.

This book is packed with DIY “health hacks” to help you stay leaner, think

clearer, and live healthier. It’s my gift to you, for being part of the Gundry

MD family.

I hope you print it out and take it with you wherever you go. It just goes to

show… you don’t need a fancy gym or 5-star kitchen to look AND feel like

a million bucks.

Enjoy!

Your friend in health,

Dr. Steven Gundry

SLIMMING SCENT #1: PEPPERMINT

SLIMMING SCENT #2: LEMONS

Ever caught a whiff of a juicy cheeseburger or slice of pizza… and started salivating? It’s like

your nose can make you crave foods you weren’t even thinking about!

Fortunately, the right scents can do the opposite… helping to cut your cravings, boost your

metabolism, and burn more calories. So try out my 2 favorite slimming scents:

Now, most people associate peppermint with

holiday cheer… but it’s actually a great way

to stay slim and boost your metabolism

year-round.

In fact, researchers have found smelling

peppermint boosts motivation, and improves

metabolism during exercise. Not too bad

considering all you had to do was breathe in

a little mint!

Researchers from Ohio State University

found that taking a few whiffs off a lemon

greatly cuts stress eating. And since most

of us tend to stress eat sugary, salty snacks…

this is GREAT news for your waistline, and

your summer wardrobe!

So the next time that candy bar or sugary

soda starts looking good… just grab a

lemon instead.

Bonus: I like spritzing lemon juice on many of the foods I eat. Not only does it add a TON of

zesty flavor… it keeps me from taking those waist-expanding extra bites!

Ready to get some lemons and mint into your summer routine? Check out the refreshing

summer recipe on the next page:

SLIM DOWN… WITH A SNIFF

Summer is perfect for sunny cookouts and

pool time. But when the mercury goes

through the roof… it can be extra hard to

avoid those sugary juices and sodas.

Not to worry… my Lemon-Basil Summer

Refresher is the perfect way to cool down

on a hot day. It’s loaded with antioxidants

and natural metabolism boosters, to help

keep you slim and “beach ready.”

Plus, it tastes great… just like a

sparkling lemonade!

2 to 3 basil leaves…

natural “heart helpers” that are

loaded with antioxidants so you can

feel great all summer long

2 to 3 mint leaves…

potent digestion boosters, and an

effective way to support healthy

cognitive function

1 slice of lemon…

remember, just the scent of a lemon

crushes unhealthy cravings

Juice of 1 lemon…

not just great for halting cravings in

their tracks, it also gives you softer,

healthier-looking skin

5 to 6 drops of vanilla stevia…

my favorite healthy

all-natural sweetener

1½ cups sparkling water…

so refreshing on a hot day

(San Pellegrino is my favorite!)

1. In the bottom of a large glass,

muddle the basil, the mint, and the

lemon slice until very fragrant.

2. Juice the lemon into the glass and

whisk in stevia with a fork

3. Top off with sparkling water

COOL DOWN WITH MY SUMMER REFRESHER

IT’S A THIRST-BUSTER!

Instructions:Ingredients:

Feeling totally drained… and it’s not even lunchtime yet? This easy

exercise will ramp up your energy, increase alertness… and best of

all, it only takes 60 seconds! Just get ready… you’ll have to use your

IMAGINATION for this one.

Here’s how you do it:

By doing this unique “invisible chair” exercise, it syncs the left and

right side of your brain… helping to balance the control center of your

body. This won’t just kick up your mental alertness. It’ll do wonders

for your energy, too!

I recommend you start by doing this exercise slowly and continuously for

60 seconds. If that’s too easy, you can increase your time up to 3 minutes.

Why is this exercise so good for your physical AND mental energy?

TAKE DOWN FATIGUE WITH “THE INVISIBLE CHAIR”

TECHNIQUE

Step 1: Stand up, placing your feet shoulder width apart

Step 2: Gently pinch your right earlobe with your left hand

Step 3: Cross your right arm over your left, and pinch your left earlobe with your right hand

Step 4: Squat down as far as you can go — as if you were about to sit in an invisible chair — breathing IN as you go down

Step 5: Raise yourself back up, this time breathing OUT

READY FOR A MASSAGE? TRY THE

“TENNIS BALL PROTOCOL”

Massages reduce cortisol (the stress hormone) by up to 15%!

Stress brings your metabolism to a halt, and makes your

digestive system less able to absorb nutrients from the healthy

foods you eat

You don’t need to spend hundreds of dollars on a massage…

all you need are a few tennis balls!

Step 1: Place a tennis ball on the tense part of your body, like your shoulder, calf, or lower back…

Step 2: Lean against a wall or lie on the floor, “pinching” the tennis ball between your body and the surface

Step 3: Gently rock your body back and forth so the tennis ball rolls over your tense muscles, working out every knot

SUGAR-CRAVING CRUSHER #1: COLD WATER SPLASH

Splashing your face, neck, and ears with cold

water stimulates the Vagus Nerve — also

known as the “Big Nerve” — that connects

your brain to your digestive tract.

And “activating” this nerve triggers feelings

of satisfaction in your brain, which lead to

greatly reduced appetite — especially for

unhealthy, sugary foods. In fact, in a study

of obese participants, vagus nerve

stimulation helped the test subjects lose,

on average, 15 pounds.

SUGAR-CRAVING CRUSHER #2: TAPPING

According to Harvard Medical School,

your body is covered in “pressure points”

directly linked to increased appetite —

especially for sugar.

So the next time a sugary craving hits, spend

just a few minutes lightly “tapping” your

forehead, chin, collarbone, or eyebrow.

In a groundbreaking study of 194 people,

regular “tapping” helped the subjects cut

cravings by an incredible 83%.

CRUSH SUGAR CRAVINGS…

WITH 3 SIMPLE TRICKS

Sugar is one of the fastest ways to add inches to your waist and lose ALL the

“pep” in your step.

The only problem is… if you’re like me — those cravings can be HARD to beat. Fortunately,

there’s 3 super easy ways to beat these “sweet urges.”

I use these tricks all the time, and they work like a charm!

SUGAR-CRAVING CRUSHER #3: SPOT JOGGING

Running in place for just 30 seconds will boost serotonin — the “happiness hormone.”

And when your serotonin is pumping, you’re far less likely to crave sweet,

sugary foods.

In fact, in one human study published in the Journal of Neural Transmission, increased

serotonin not only helped people feel greatly reduced appetite — on average it cut their

caloric intake by nearly 20%.

Clear The Clutter: Whether it’s in your bedroom, office, or

kitchen, disorganized piles of trinkets and papers will naturally

cause you to feel more anxious. Even just having an illusion

of organization can help reduce this anxiety… so take a few

moments every day to neaten up those piles.

REV UP YOUR HEALTH… ROOM BY ROOM!

Make Your Bed: It may sound strange, but making your bed

first thing in the morning sets the tone for the rest of the day,

because it lets you complete a task before you brush your teeth

— giving you a sense of accomplishment that will encourage

you throughout the day. Slipping into a made bed is also more

calming than a messy one, leading to more sleep… a crucial

aspect of weight loss.

Fill Your Fridge (With Pictures!): One of the simplest ways to

boost your mood is to look at joyful family photos. We look at

our fridge an average of 27 times a day — so filling your fridge

with fun family photos gives you at least 27 opportunities to

improve your mood. Bonus: Looking at your loved ones will also

remind you why it’s so important to stay healthy, and

may even lead to you making better food choices when

picking out a snack.

Ditch The Bright Fluorescent Lights: Use soft, natural lighting

instead. In addition to lowering stress, a Cornell University

study found that people who dine in dim lighting wind up

eating 18% less.

Stay Happy (And Slim) With The Blues: As strange as it may

sound, painting your kitchen a shade of blue can significantly

reduce your appetite. Bonus: Looking at the color blue has a

calming effect on the body, so you can reduce stress by simply

walking into your kitchen!

Out of Sight, Out of Mind: Your cookie jar may be cute, but it

isn’t doing your waist any good. Having any food out on your

counters reminds you that it’s there… so keep every morsel of

food hidden away in your pantry or refrigerator.

THANKS FOR READING... ENJOY YOUR HEALTHY SUMMER!

I’ve made these health hacks part of my daily routine, and I still can’t

believe how easy they are to do... plus, they’re pretty darn effective.

And I know once you put these useful tips to good use in your life... you’ll

look and feel healthier in no time.

So thanks again for being part of the Gundry MD family. I couldn’t do any

of this without you.

Enjoy the eBook, and have a great summer!

Always looking out for you,

Dr. Steven Gundry