Improve Your Health and Lose Weight Fast with Proper Diet Exercise

Learn how to use an all natural approach to optimize your health or lose weight fast.

Author and fitness expert, Johnnie D. Jackow Sr. has personally helped thousands of men and women from all over the world since 1997 achieve their health and fitness goals. His unique approach is to teach clients how to obtain optimal health for their unique body type and specific health goals. If people know what to do, and they are given details as to why they are doing it, then they are more likely to follow a healthy lifestyle they can maintain for the rest of their lives.

Most people want to get healthier, lose weight, or eat better, but there is so much information or misinformation on the internet that either they have no clue on what to do or they follow the wrong advice and see little to no results when it comes to achieving their own personal health, weight loss, and fitness goals.

This is not a fad diet or weight loss program. This is a program that is based on complex functions of the human body and all the information outlined herein is backed by proven research and countless university/government studies and a proven 20 year track record of success with thousands of men and women ranging in ages from 18 to 90.

What determines your current state of health?

1. Your Diet
2. Your Activity Level
3. Your Environment
4. Your Mindset
5. Your Sleep Patterns
6. Your Spirituality

Whether you want to lose weight fast, improve your health following a proper diet and exercise program, or improve just about anything that pertains to your life, the 6 topics above work together to establish your current state of health. It's up to you to determine which area you may be lacking as no one knows your current lifestyle better than you. My job as a professional health and wellness expert is to give you the information and knowledge that I have obtained over the last two decades and attempt to guide you in the right direction so you can succeed at obtaining any goals you may have.

Choosing the right diet is key when it comes to weight loss and optimal health.


Let's start with diet. When I talk about diet, I'm not talking about eating less food or eating nothing but vegetables. I'm talking about anything and everything that goes into your mouth, including liquids. Let's take weight loss for example. If you ask 10 people what it takes to lose weight fast, most of them will reply by saying they need to eat less food. While this can be true in some cases, it's most likely not the case with most people. Once you have a clear understanding of how the body works when it comes to digestion of foods, then you will know exactly what to eat, when to eat, and how much to eat to achieve any goals you may have.

The problem is most people don't understand how the body works and they have no idea what is going on behind the scenes after you eat even the smallest of meals. How many times have you heard that a calorie is a calorie and as long as you take in less calories than what your body uses for energy every day then you will lose weight. Sorry, but this is not the case and I wrote about this over 20 years ago when I released my first book on weight loss. What's most important is how your body reacts to that particular calorie based on your current metabolism. Your body will react differently when eating a calorie from a doughnut vs a calorie from a high fiber vegetable.

Let me give you an example. If you eat a doughnut that contains 300 calories, that food will digest very quickly and your body will release a hormone called insulin. Without getting too technical, insulin is responsible for the transport of glucose out of the blood into the cells of the body. When you eat a high sugar food, your blood sugar spikes quickly, your pancreas responds by releasing insulin, and then insulin does it's job by regulating where the glucose is stored - in muscle cells to be used for immediate energy and the liver which will store the glucose as glycogen to be stored for later usage when blood sugar regulation is needed.

However, the liver can only store so much glucose as glycogen and when the liver is full, it starts to convert glucose into fatty acids which is then stored as body fat. Think of the liver as a short term energy supplier where it will release and convert glycogen back to glucose when blood sugar levels drop, such as between meals, during exercise, and an overnight fast during sleep.

The body is on constant alert of when blood sugars rise and fall and the pancreas is the primary organ that regulates the entire process by sending signals to the liver in way of insulin and glucagon and then the liver responds accordingly based on which hormone is released by the pancreas. Insulin is responsible for lowering blood sugar levels and glucagon is responsible for increasing blood sugar levels. The body does this to maintain a perfect state of what is referred to as glucose homeostasis.

So, what does this have to do with calories? It's simple! Calories from high sugar foods are easily absorbed and they cause a rapid rise in blood sugar levels. Your pancreas then responds by releasing a large amount of insulin. One thing I need to mention is that insulin is called the fat storage hormone and during sudden spikes of blood sugar, the body tends to convert excess glucose to fatty acids and then those fatty acids will be stored as body fat. Why? Because the body is not as efficient when blood sugar levels rapidly spike. Think of it like this. Have you ever been in a hurry to get somewhere, left the house, and then realized you forgot your cell phone, purse, keys, etc. at home? Well, the body senses a state of urgency when a sudden spike in blood sugar levels occur from eating a food that is high in sugars and it tends to convert more of that glucose into fatty acids to be stored as body fat due to the sudden surge and overcompensation of insulin.

The exception to this rule would be someone who works out and just left the gym and they ate sugars. Well, in this case the body needs glucose, so it would convert the glucose into glycogen to replenish any lost glycogen stores in the muscles and liver and maybe very little, if any, as body fat depending on how much sugar was ingested.

No, don't think you can workout and then go home and eat sugars because this will defeat the purpose of working out, especially if you are trying to lose weight. Besides, a person who regularly works out and is somewhat lean, their body is more efficient at using sugar for energy than someone who is more sedentary and overweight.

If this whole process sounds confusing, just remember this. Glucose is in it's active form and can be used by the body for energy. Glycogen is glucose when it's stored in the muscles and liver. The muscles can store approximately 500 grams of glycogen which is equivalent to about 2000 calories. The liver can only store approximately 100 grams which is equivalent to about 400 calories. So basically if your primary goal is to lose weight, the idea would be to keep insulin levels stable by not eating foods that will cause significant blood sugar spikes, and exercise when insulin levels are at their lowest.

If you recall, insulin is considered a fat storage hormone and when it's present in the body at high levels it's impossible to burn stored fat from your belly so to speak. The ideal time to exercise is when blood sugars are normal or first thing in the morning so your body will release glucagon. In the presence of glucagon your liver can break down glycogen to be released back into the blood stream to be used as glucose for fuel, and most importantly it can be used to break down stored fat into fatty acids so your body can use that as fuel as well.

If you do the proper exercise, your body will take stored fat and break it down into fatty acids to replenish lost glycogen in the muscles and liver during the recovery phase which can last up to 72 hours if you know exactly what to eat afterwards to prevent blood sugar spikes which in turn would stop the fat burning process in it's tracks. So, do things the right way and you can lose body fat while you sleep!

I'm in the process of writing a very detailed article on this subject for those who are interested stay tuned and bookmark this page as I am updating content on a daily basis.

If you need personal direction for your unique situation, send me an email to explaining your situation and I will send you a consultation form. As of December 2017, my client list is completely booked. However, I will be accepting 20 more new clients come January 2018 to those who are serious about improving their health and sick and tired of having to take poisonous prescription drugs and going from doctor to doctor trying to get well. Maybe you are a person that's been overweight most of your life and have followed every diet known to man and still can't seem to lose the pounds. Maybe you are at your wits end and just tired of hearing so many different things from different people when it comes to weight loss or improving your health. If this is you I want to help! I have a proven track record of over 20 years of success with helping thousands of people lose weight, get fit, get well, and get back to living life.

I evaluate your entire lifestyle starting off with blood work. Life is in the blood and if you're not healthy no transformation can take place. There is a wide range of what's considered normal when it comes to blood work. Doctors will send you home with a clean bill of health if your blood work comes back anywhere within that wide normal range even though you know deep down something isn't right based on how you feel. I approach things totally different and I can spot a problem with your blood work even though it might be within a so-called normal range. If I do find a problem I will let you know exactly what the problem is and how to take care of it quickly and effectively by using an all natural approach without the use of medications. I've had clients totally come off their blood pressure medications after incorporating my personalized program. I've had clients follow the program and within 90 days stop their diabetes in it's tracks!

I will get you healthy based on your blood results by laying out a plan that will work for you! That's the primary difference between the services I offer compared to other wellness professionals. You'll see a positive change in your blood work, the way you feel and the way you look within 90 days or my services are free. That simple!

Send your request to:
Johnnie D. Jackow Sr.


The human body is designed to move. I even tell myself that every single day I sit behind a computer helping clients get well. Thing is, with technology today it's very easy to watch hours go by when your primary job is working behind a computer. The ideal situation if you do have a job that basically ties you to a chair is to get up every 30 minutes and move around, stretch a little and walk for about 5 minutes or so.

If you are a person who simply hates to exercise or has no clue what to do when it comes to exercise, then at least get moving. I remember the famous Richard Simmons would always say to just get moving. When you move around your blood flows and it keeps your metabolism at optimal levels as well. When you sit for long periods of time day after day, eventually your body will conserve energy by lowering your metabolism. This is not good because a lower metabolism means you'll burn less calories which in turn means you will gain weight. Not only that, but you will also have less energy, lose muscle mass, lose bone density, and begin to have hormonal problems as well. A sedentary person will experience a sluggish thyroid, higher estrogen levels, lower testosterone, and a sluggish bowel, lymph nodes, liver, be more apt to increased blood sugars which eventually can turn into diabetes, among other health issues as well. The list can go on and on. Yes, diet plays a major role, but if you're not an active person, it's only a matter of time before a host of other problems come creeping up on your door step.

The idea is to take a brisk 20-30 minute walk at least 5 days per week. If you are unable to walk, then find an activity that you like to do and do it. If you don't like any activity, then I can promise your health is at risk! If you've never exercised or haven't exercised in a long time, make sure you get clearance from your doctor and make sure you start out very slow. Maybe do 5-10 minutes per day and work up from there. Always pay attention to how you feel. If you feel dizzy, then stop. If you feel chest pain, then stop! If you are totally out of breath or feel out of breath, then stop!

Pay attention and never push yourself to the extreme as it's not necessary at all and can in fact hinder your progress. This isn't the Biggest Loser TV show where you have to practically kill yourself to lose weight. Ask Bob Harper the host of the Biggest Loser who just had a massive heart attack and it nearly killed him while he was doing an extensive workout in the gym. Yes, he has a genetic problem with his Lipoprotein(a) being elevated and heart disease runs in his family. However, I'm sure the massive amount of training he did on a daily basis didn't help. Why? Well, I could write a book on this subject, but to keep it short, let me give a brief explanation.

Excessive exercise causes inflammation in the body. This is good in some ways and bad in other ways. When the body detects inflammation it sends out cholesterol to begin the repair and rebuilding process so your body can heal. Your body is actually healing microscopic lesions in the lining of the arteries on a daily basis. However, If you have a high LP(a), which is the sticky like form of LDL, it causes an excessive build up of arterial plaque over time which can cause an occlusion (blockage) resulting in a heart attack. Also, in the presence of chronic inflammation the plaque that's lining the arteries becomes vulnerable and can rupture. We call this vulnerable plaque and it skyrockets in the presence of inflammation.

If this occurs the plaque that ruptured can travel to the brain and cause a stroke or travel to the heart and cause a heart attack or lungs and cause an embolism. In most cases of a rupture the LP(a)/LDL/Platelets will attempt to heal the injury until the artery is completely blocked by the repair. This particular process is referred to as a blood clot and it's responsible for a majority of fatal cardiac events. I am writing an entire category on this very subject so stay tuned and bookmark this page as I am making updates on a daily basis.

Remember, the body likes to move and it's healthy to exercise and push your body to a certain degree so it can adapt to stress and progress. However, it doesn't like to be pushed over the edge day after day, month after month, and year after year, especially without adequate nutrition and rest. Unless you're a professional athlete there is no sense on pushing your body to the extreme. Professional athletes push their body to the extreme and the risk of injury is off the charts. I can list pages and pages of retired professional athletes that are still very young in their early 40s and 50s and have countless joint problems, muscle problems, back problems, you name it. It's not healthy long term and I promise you that! I am in the process of writing an article on this very subject and I can back everything I say with solid research and proven studies. You want to do a form of exercise that you enjoy and can do for the rest of your life. It's really that simple!

I have actually taken clients and backed down their workouts and they started to lose those extra pounds that wouldn't come off. Remember this, it's not how hard you workout, it's how smart and efficient your workouts are. That's where I come in to help guide you so you know exactly what to do!

Resistance training using light weights and doing enough repetitions so that you feel the muscles burning is a good start as well. Any load bearing exercise you put on the body will prevent bone loss and muscle loss. Remember this, if you don't use it you will lose it. Your body is very intelligent and it will do anything it can to conserve energy and that means getting rid of bone and muscle if you are not doing anything that utilizes those parts of the body.

Also keep this in mind. What may work for your friend may not work for you. Yes, we are all human, but we are all wired differently so to speak. Our DNA determines who we are and just because your friend can walk around the block and go to the gym 3 times per week and eat whatever she wants and look like America's top model, doesn't mean you can do the same. Do what works for you. If you're not seeing results doing one thing, then switch up your routine.

Keep in mind though that it takes a few days for your body to catch up with your eating and workout routine. For example, if you started a workout routine on Monday, don't expect to see any changes for at least a few days or even up to a week or so. It amazes me how people go to the gym and get on the scale the very next day to see if they lost weight. Stay off the scale and go by how your clothes are fitting which is more of an accurate indicator of how much body fat you are losing.

Another thing that annoys me is watching people workout all covered up with plastic sweat suits trying to sweat during their workout. This is okay to get rid of some toxins, but it's horrible if you are a beginner because your body can overheat to the point of it getting dangerous because of the simple fact your body has not had time to adapt to this type of stress. As a matter of fact, you should try to keep your body cool during exercise by wearing loose comfortable light weight clothing so your body can get rid of the heat it generates and this goes for even the most advanced level of athletes. The last thing you want to do is have a heat stroke or heart attack!

People think by sweating they are losing body fat. Wrong! You are losing water weight in the form of electrolytes and if you are not replacing those electrolytes you will eventually become mineral deficient and start getting cramps at the very least and heart palpitations as things get worse. If you sweat, you need to drink water that contains minerals. That simple! Drinking plain water won't cut it!

I'm working on more articles regarding this very subject as I am in the process of totally doing a website makeover with all updated content. Stay tuned and if you need help or have questions, feel free to email me directly at


I'm going to go over some of the basics when it comes to your health and environment without getting too technical and over analytical. There are many things a person can list when it comes to this topic, but I feel the 3 listed below are most important when it comes to your health since they make up most of how your time is spent. 

1. Your Home
2. Your Workplace
3. Your Relationships


Let's start with home since this is where you probably spend most of your time. First thing is cleanliness. Are you exposed to toxins in your home without even knowing it? Sure, you may keep your house clean as a whistle, but what about all the toxic chemicals you are using to clean your home? Did you know that every single thing you come into contact with can be absorbed through your skin? Whether it be chemicals used for cleaning or a variety of other things like shampoo, soap, toothpaste, body lotions, and the list goes on. Next time you wash your hair look at the ingredients on the bottle to see what it contains. Then do a search on Google to see how damaging some of the ingredients can be. Do the same with the soap you use, the detergent for washing your clothes, the toothpaste, and everything else you come into contact with. I think you will be surprised at what you find out and how damaging those things can be to your health.

For example, plastics have been known to increase estrogen levels in men and women and elevated estrogen levels can throw your body into a hormonal frenzy causing all sorts of health issues. I will be writing more on this topic next week so stay tuned.


Sleep Patterns