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Do you believe our genetics determine our body weight, making it difficult to achieve and maintain our ideal weight? Are you worried that your metabolism slows down as you age and you will gain weight? Do you also think that it is impossible to get back weighing how much you did as a high school senior? Well, let me tell you that you are not alone, since these are all common myths that I shall debunk. I’m here to tell you that diet trumps DNA every day. Through dietary modifications alone, you have the power to transform your body and attain superior health. In this blog, I will share the secret to finding and maintaining your ideal body weight, regardless of genetic predispositions or other obstacles like a lack of time or resources. You don’t need a gym membership, personal trainer, or life coach. All you need is to let your diet trump your DNA. I was at Universal Studios a few days ago and you know what was the only “universal” thing I saw there? The only universal thing there were crappy SAD dietary choices like hotdogs, french fries, and pizza. There is no wonder that obesity afflicts 60% of American or approximately 115 million people. But I am here to tell you it does not have to be you…in this blog, I share my expert opinion which may surprise you. It differs from the medical-industrial complex advice to lead to obesity, premature aging, chronic disease, and untimely death. If you have read this far, you are searching for the truth and you are fed up with the charlatans and quacks who offer pseudoscience that does not work. What I am about to share is 25 years of living proof in my personal life and what works with my patients.

My Personal Story:

I have a deep love for ethnic foods of all types, but my family history of obesity, diabetes, and heart disease made it crucial for me to be mindful of my diet. Like the Pima Indians, who experience high rates of obesity and diabetes on the standard crappy American diet but thrive on their natural indigenous diet, our dietary choices can turn genes on and off. I firmly believe that we can all achieve our ideal weight and enjoy excellent health through conscious, mindful eating. One too many dietary indiscretions will inevitably lead to being overweight and obese. As a teenager, I was 20 pounds overweight and headed towards obesity and diabetes by eating delicious ethnic Cuban cuisine. Then, in late 1997 in college, I discovered a new way of eating and living. As soon as I started following this dietary approach, I lost 20 pounds rapidly. I will share this with you in my 7 simple healthy steps.

Identifying Your Ideal Body Weight:

Take a moment to think back to a time when you felt great, moved your body with ease, and essentially ate whatever you liked. For me, that was when I was 17 years old as a senior in high school, weighing 165 pounds. Thirty years later, I am proud to say that I have maintained that weight throughout my adult life. Of course, I have experienced fluctuations because of different dietary approaches and exercise routines. For example, when I was a raw food vegan and not exercising I dropped to 153 pounds. And when I was intentionally lifting very heavy weights to gain muscle mass I climbed up to 180 pounds. But unless you take extreme measures with your diet or exercise plan, you can easily maintain your ideal body weight. That is if you stay in tune with the ancient wisdom of your body and follow the simple seven steps below.

The Pristine, Lean, Green, and Clean Diet:

To achieve and maintain your ideal weight, follow these seven simple steps:

  1. Caloric Balance: Create a calorie deficit by consuming fewer calories than your body needs to lose weight or consume more calories to gain weight. We quickly achieve a calorie deficit by eating a whole food plant-based diet since these foods are nutrient dense but naturally low in calories. Portion control of unhealthy processed foods does not work in the long term. Instead, focus on mindful eating high-water content foods that are rich in nutrients and promote weight loss such as carrots, celery, broccoli, lettuce, kale, tomatoes, peppers, cabbage, apples, melons, and berries. Also, consuming the superfood staple of all long-lived cultures beans, will effectively shed pounds of your body. We easily achieved this strategy of consuming fewer calories on a whole food plant-based diet. This is because the high dietary fiber in these foods will give your body satiety signals and balance leptin, ghrelin, and insulin so you maintain a perfect weight.

  2. Balanced and Nutrient-Dense Diet: Focus on whole grains, plant proteins such as legumes, organic fruits and vegetables the color of the rainbow, and healthy fats such as nuts, seeds, and avocados. These foods provide essential micronutrients and the perfect balance of macronutrients your body requires. This diet plan allows one to eat an abundance of delicious foods, promote satiety and you will avoid the neurotic calorie-counting approach of modern fad diets.

  3. Portion Control: Modern dietary advice tells you to be mindful of portions, use smaller plates, read food labels, and understand serving sizes. I say that only applies to folks who are eating the highly processed crappy standard American diet. Has anyone ever seen a silverback gorilla counting calories? When you eat a whole food plant-based diet, you can eat all the lettuce, broccoli, kale, carrots, red peppers, beans, organic fruits, etc until you are full without having to worry about portion control. You will maintain your ideal body weight effortlessly and naturally by listening to the ancient wisdom found in whole foods and revealed by you moving your body with ease and having boundless energy.

  4. Macronutrient Balance: Modern nutritionists, quacks, and charlatans say you must find the right carbohydrate, protein, and fat balance in your diet. Also, make sure you combine the correct essential amino acids in beans, corn, quinoa, etc. Again, mother nature has prepackaged the precise micronutrients, carbs, proteins, and fats that you will find in whole food plant-based diet. Have you ever seen a chimpanzee wonder if they have the correct macros in their diet? No, primates eat an abundance of fruits and vegetables that naturally have all the micro and macronutrients that are necessary for great health and a lean, muscular body.

  5. Reduce Added Sugars and Processed Foods: Avoid consuming sugary beverages, processed snacks, desserts, and foods high in added sugars. If you eat the organic fruits and vegetables that are naturally sweet you will have all the sugar fix that you need in your life. If you are a chocoholic, try eating God’s chocolate known as a date coconut roll.

  6. Regular Physical Activity: Exercise is an enormous distraction in achieving and maintaining your ideal body weight. You can alter your DNA and achieve your perfect weight with diet alone. Most people make excuses that because they don’t have time to exercise, that's the reason they are gaining weight. Remember that is a huge myth since we know you cannot outrun a cheesecake. I recommend a good balance of aerobic and resistance training but one should never use the lack of exercise as an excuse for weight gain. Through nutritional excellence, you can and will achieve your ideal weight.

  7. Consistency and Long-Term Approach: Embrace sustainable eating habits and lifestyle changes for long-term success. Avoid fad starvation diets that are ketogenic and extreme and eventually lead to weight gain and premature death. All major nutrition organizations and the unbiased scientific consensus agree that following a whole food plant-based diet leads to an ideal body weight for a lifetime. The best long-term living example of a population of people who maintain a perfect body weight and avoid chronic disease is in the Blue Zones. The Blue Zone Dietary pattern is unquestionably the best approach for long-term weight maintenance. It is a diet that trumps DNA every time. The Okinawan elders are a great example. They follow a traditional Blue Zone diet and live to 100 free of chronic disease at a higher rate than most populations across the globe. However, the younger generations of Okinawans that have adopted a standard American diet of processed fast food develop chronic diseases and die prematurely.


Despite the common belief that genetics or age determines our body weight, the power of diet is undeniable. By making conscious dietary choices, we can achieve and maintain our ideal body weight, regardless of genetic predispositions or lack of time to exercise. Remember, consult with a healthcare professional or registered dietitian who is not a quack and who does not follow the generic guidelines from the sponsored and biased medical-industrial, military complex. In short, make sure you seek professional, personalized advice from a provider who is not an idiot. Embrace the journey towards a healthier, happier you, and let your diet alone lead to the perfect weight and superior health. Of course, exercise is important too, but diet trumps DNA, every day!