One of hersolutions to health problems is to fast. “Fasting is simply wonderful. It canpractically cure anything. It is a miracle; it cured my years of asthma.”
I humbled my soul with fasting. – Psalm 69:10Vital Force to its highest point of efficiency. Thus, it
promotes the elimination of inorganic chemical
accumulations, toxins and other pollutions that cannotbe flushed from the body by any other means. The prophets of old fasted for spiritual enlightenment
and a closer contact with the Godhead (Divine Force).We know that fasting sharpens and hones the mental
faculties to a keen edge. Fasting improves the organs of
mastication, digestion, assimilation and elimination of
food. The mighty liver – which is known as the chemical
laboratory of the human body and is typically the most
abused organ – at last has a chance during the fast torehabilitate and gain more Vital Force. Thus, after a fast,
the liver functions more efficiently. In particular, all the
sensory powers possessed by human beings areexhilarated and raised to a much higher efficiency level
than normal during and after a fast. No process or health therapy ever fulfilled so many
indications for restoration of vigorous health as doesfasting. It’s Mother Nature and God’s very own prime
process and their first requirement in nearly all cases.After a fast the circulation is better, food can be assimilatedbetter, and endurance, stamina and strength are increased. After a fast the mind becomes more alert and receptive to
logic and living a sensible, natural healthy lifestyle. After the fast the mind becomes so powerful that it
can take full control of the body. It becomes the completemaster and, if a person does not go back to his old habits,he can maintain this mastery of the body for the rest of
his life. Fasting instills personal confidence. Fasting gives
a person a positive mental attitude. Fasting promotestranquility of mind and a glow of well-being that no
other therapy can offer. Fasting renovates, revives and
purifies every one of the millions of cells that make upthe  body. Fasting is the Royal Road to Internal Purity!179Doctor  Exercise
As I stride along on my daily 2 to 4 mile brisk walk with hand weights that
help keep my bones strong, I say to myself, often out loud, Health, S trength,
Youth, Vitality, Joy, Peace and Salvation for Eternity! – Patricia BraggChapter 24
Doctor Exercise makes this statement, “To rest is to
rust!” And rust means decay and destruction. In other
words, the good doctor tells us that activity is life andstagnation is death. The good doctor further informs usthat if we do not use our muscles, we lose them! In orderto keep muscles firm, strong, vigorous and youthful, theymust be continually used. Activity is the law of life!Action is the law of well-being. Every vital organ of thebody has its specialized work, and its performancedepends on its development, strength and health. When we use the body, we build endurance, strength
and vigor. When we become lazy and do not use ourmuscles, it brings decay and slow death. Daily exercisequickens and equalizes the circulation of the blood, butin laziness, the blood does not circulate freely and thechanges in it that are so vital to life and health do nottake place. We have poor muscle tone and the musclesbecome flabby and unable to perform vigorous activity. People who do not exercise often have poor skin tone. Exercise brings on healthy perspiration in the 96 millionpores of our body. The skin is the largest eliminative organin the entire body. If someone would shellac or gild yourbody and thus clog the pores, you would die within a fewminutes. With exercise, you bring on healthy perspiration.Impurities and toxins are expelled when you exercise andperspire freely – you are allowing the skin to perform itsnatural function of eliminating poisons. If you don’texercise daily to the point of perspiring, the work that thepores are not doing throws a double burden on the othereliminative organs and then you get into health problems.180
The
Major
Muscles
of the
Human
Body
The Body has over 640 muscles. All physical functions of the
body involve muscle activity.These functions include skeletal
movements, contraction of the
heart, in the gut and manymore. Three different types of
muscles are responsible for
these activities: the skeletalmuscles, cardiac muscles, and
smooth muscles, all of which
have the same characteristics. Back ViewFront ViewBody Muscles. Front View. Body Muscles. Back View.Your Miracle M uscles181
To insure good health: Exercise, breathe deeply, eat lightly, live moderately,
cultivate cheerfulness, and maintain an interest in life. – William LoudenExercise Helps Normalize Blood Pressure
Exercise helps to normalize blood pressure and create
a healthy pulse. Exercise is an anticoagulant, meaning
that it keeps the blood flowing smoothly and not clotting(called a “thrombus” which could cause a heart attack). Every creature seeking to eliminate internal waste does
so by means of muscular action. Inside your intestines
there are
 3 muscular layers which undergo a rhythmic,
wavelike action called peristalsis. A serious condition
results if you allow the internal and external muscles,
through inactivity, to become flabby and fat instead of
muscular. The muscles lose their tone and power tocontract, resulting in intestinal clogging. The abdominal
muscles play an important role in the evacuation effort. What happens when the internal and external musclesbecome flabby, soft, sick and infiltrated with fat? They
refuse to work and we pile up intestinal waste that should
have been eliminated. This brings about autointoxication,or the building of large amounts of toxic poison. Again,
inactivity is the avoidable cause of many diseases. Fasting and diet are
 2 allies in your struggle for long
lasting youth, health and symmetry. When it comes to
fighting fat, diet and fasting come first. But when it comesto keeping fit, it is exercise that matters most! However,
they all help each other, for by exercising regularly you
may be more generous in your diet and, up to a certainpoint, your extra food will make for increased vitality. The human machine loves exercise, outdoor activities,
and can work at top performance when fit and healthy.As with all machines, it improves with intelligent use. Nothing betrays its weak spots like inactivity and rust. Walking for Health, Fitness and Longevity
I believe in all of the many forms of exercise, but
without hesitation I will tell you that brisk walking isthe best all-around exercise. Of all the forms of exercise,
walking brings most of the body into healthy action.182
Brisk walking performs physical, mental and spiritual miracles and improves
circulation, helps normalize weight, blood pressure and cholesterol.Walking – The King of Exercise
As you walk, grasp yourself in the small of the back and
feel how your entire frame responds to every stride. Notice
how almost all of your muscles are functioning
rhythmically. No other exercise gives us the same bodyharmony of movement and improved circulation. Brisk
walking is the best exercise for almost everyone. Your walking should never be done consciously. No
“heel and toe” business. No getting there in a certain time. Let it be fun and natural. Of course, you will carry yourself
well. Walk naturally with head high, spine and chest liftedup. You will feel elated, so you will carry yourself proudly,
straight, erect and with arms (
your extra pumps ) swinging. Vow to become a health walker and make the daily
walk a fixed item in your health program all the yeararound, in all kinds of weather. Go at your own stride with
your spirit free. If the outer world of nature fails to interestyou, turn to the inner world of the mind. As you walk,
your body ceases to matter and you become as near poet
and philosopher as you will ever be. Each to his own taste,but to my mind this is better than golf! Life has so muchto teach us that it is a pity to waste big chunks of time
trying to get a ball into a hole in a stroke less than
the other fellow. However the end is the same, the healthyfunctioning of your muscles and quickened blood
circulating with a sense of balanced harmony and happiness. Gardening is another rewarding form of exercise. It may
give you enough exercise in the open to help keep you ingood physical condition. But gardening may not prevent
weight gain if there is too little movement and becauseyou are bent over more instead of being erect. For this
reason, I prefer some of both – it is best for you. Satisfy
your conscience by applying your energy productively inyour health garden, then take the kink out of your back
with a healthy brisk walk. In my personal life, I combine a
system of calisthenics with brisk walking, weight lifting,swimming, and tennis to stay in good shape.183The Importance of Abdominal Exercises
I believe that the most important exercises are those that
stimulate all of the muscles of the human trunk from the
hips to the armpits. These are the binding muscles which
hold all of the vital organs in place. When you develop your
torso’s muscles, you are also developing your internal musclesand posture. As your back, waist, chest and abdomen increase
in strength and elasticity, so will your lungs, heart, stomach,
kidneys, etc. gain in efficiency. The widened arch of your ribs will give free play to
your lungs. Your elastic diaphragm will allow your heartto pump more powerfully. Your rubber-like waist will, inits limber action, stimulate your kidneys and massage your
liver. Your abdominal muscles will strengthen and support
your stomach with controlled undulations. All of thisstrong, clean development of your torso will stimulate and
help maintain the sound walls of your house and fortify
the interior to resist the ravages of time. Trunk exercise acts
like a massage of the vital organs (
page 118). For that reason
alone, it has a positive influence over the whole body thatcannot be underestimated (
see Bragg exercises on web: bragg.com ). The more you fast, the more poison you clean from
your body. As your body increases in internal cleanliness,
your muscles will have more tone and vitality. You will
find after a fast that the old sluggish, lazy feelings are gone.It’s replaced with a desire for more exercise and more
physical activity. You will bubble with new found energy. Should You Exercise While Fasting? This is a question which only the faster can answer. If
there is no inclination for physical activity during a fast,
then you should not exercise. The fast is giving you aphysiological rest and – unless you have a tremendous,
overwhelming urge for physical activity – you should rest
as much as possible. Your body is using all of its Vital Forcefor internal purification. But if you should feel, during a
 7
to 10 day fast, that you need some stretching or walking,
by all means respond to the urge. It is between fasts andin your daily program of living that you should spend a
portion of every day of your life pursuing outdoor exercises.184
Whatever occurs in the mind affects the
body and vice versa. The mind and thebody cannot be considered independently.When the two are out of sync, then bothemotional and physical stress can erupt. – Hippocrates, 
The Father of MedicineBody and Mind Work TogetherBetween your fasts, you must promote vigorous
circulation, because sluggish circulation is one of the
main causes of unhealthy discomfort, pain and misery
in the body. Please reread and follow pages 138, 140 and 218. When people don’t exercise, their ankles and legs
often swell because there is not enough blood circulationto remove the waste from the cells and carry it back tothe organs of elimination. There should be no excuse
for not exercising because, regardless of your physical
condition, it’s vitally important some exercise be part of
your life. Daily exercise prevents sickness and premature
ageing. It builds a fund of endurance and resistance. Ithelps build a strong heart and a rich bloodstream, giving
proper balance of white and red corpuscles to attack and
overcome any harmful germs that may invade the body. Exercise helps to maintain a serene and tranquil mind. A 
3 to 5 mile walk in the fresh air will help to soothe any
unhealthy emotional upset. Exercise will help increaseyour confidence, for there is no better way than the
satisfying knowledge of improved mental and physical
abilities. Exercise gives you a positive attitude. It cultivateswillpower and it helps give you absolute mastery of yourphysical, mental, emotional and spiritual self which
promotes personal efficiency for a smoother, happy life. Exercise is the greatest health tonic one can give
oneself! You will attain the feeling of radiant, gloriousliving by following your fasting program and exercise
regime. You will feel better and look better! Satisfyingthe body’s craving for physical activity produces the
miraculous feeling of agelessness and youthfulness.185
Paul and Roy practiced progressive weight training 3 times a week to stay
healthy and fit. Scientists proved that weight training works miracles for all
ages by maintaining more flexibility, energy and youthful stamina!Paul C. Bragg and His Youthful Friend, Roy White
Roy White
106
Years YoungIron Pumping Oldsters ( ages 86 to 96) Triple
Muscle Strength in U.S. Governement Study
WASHINGTON, In a landmark study  – ageing nursing
home residents in Boston study “pumping iron”, Elderly
weightlifters tripling and quadrupling their musclestrength? Is it possible? Most people would doubt it! Butgovernment experts on ageing answered those questionswith a resounding “yes” thanks to the results of thisamazing landmark study! They turned a group of frail Boston nursing home
residents, aged 
86 to 96, into weightlifters to demonstrate
that it’s never too late to reverse age-related declines inmuscle strength. The group participated in a regimen ofhigh-intensity weight-training in a study conducted by thebest Agriculture Department’s Human Nutrition ResearchCenter on Ageing at Tufts University in Boston. “A high-intensity weight-training program is capable of inducingdramatic increases in muscle strength in frail men andwomen up to
 96 years of age,” reported the study director,
a dedicated researcher, Dr. Maria A. Fiatarone.visit web: www.jcaaa.org/liftingweights.htm186
186
The body is the soul’s house. Shouldn’t we take care of our house
so that it doesn’t fall into ruin? – Philo, Alexandrian philosopherAmazing Health & Fitness Results in 8 Weeks
“The favorable response to strength training in our
subjects was remarkable in light of their advanced ages,
extremely sedentary habits, multiple chronic diseases,functional disabilities and nutritional inadequacies. Theelderly weight-lifters increased their muscle strength byanywhere from three-fold to four-fold in as little as eightweeks.” Fiatarone said that many were stronger at theend of the program than they had been in years! Fiatarone and her associates emphasized the safety
of such a closely supervised weight-lifting program, evenamong people in frail health. The average age of the
 10
participants, for instance, was 90. Six had coronary heart
disease; seven had arthritis; six had bone fracturesresulting from osteoporosis; four had high bloodpressure; and all had been physically inactive for years.Yet, no serious medical problems resulted from the
weight-training program, only positive health outcomes! Study Shows Fitness Improves Wellness
A few of the patients did report minor muscle and
joint aches, but  9 of the  10 completed the program. The
study participants, drawn from a 712 bed long-term care
facility in Boston, worked out  3 times a week. They
performed  3 sets of  8 repetitions with each leg on a
weight-lifting machine. The weights were gradually
increased from about  10 pounds initially to about 40
pounds at the end of the eight week program. Fiatarone said the study carries some important
implications to improve the wellness and fitness of older
people, who represent a growing proportion of the U.S.
population. A decline in muscle strength and size is oneof the more predictable features of premature ageing. Muscle strength in the average adult decreases by 
30%
to 50% during the course of life. Experts on ageing do
not know whether the decrease is an unavoidableconsequence of ageing, or the result of mainly asedentary lifestyle and other controllable factors.187
Paul C. Bragg Lifts Weights 3 Times a Week
Muscle atrophy and muscle weakness are not merely
cosmetic problems in elderly people, especially the frail
elderly. Researchers have linked muscle weakness with
recurrent falls, a major cause of immobility and deathin the American elderly population. This is results in
millions of dollars yearly in staggering medical costs. Previous studies have suggested that weight-training
can be helpful in reversing age-related muscle weakness.Dr. Fiatarone said physicians have been reluctant to
recommend weightlifting for frail elderly with multiplehealth problems. This new government study might be
changing their minds. Also, this study shows the great
importance of keeping the
 640 muscles as active and fit
as possible to maintain general good health.Exercise Keeps
You Youthful,
Stronger and
Healthier! 187188
Let me look upward
into the branches
0f the towering oak
And know that it grew
slowly and well.Give me, amidst
the confusion
of my day
The calmness of the
everlasting hills. Let me pause
to look at a flower
to smell a rose –
God’s autograph,
to chat with a friend,
to read a few lines
from a good book.Break the tensions
of my nerves
With the soothing music
of singing streams
and gentle rains
That live in
my memory. Mother Nature and friendship are cozy shelters from life’s rainy days.Mother Nature
 Loves You Too
Enjoy Her Beauty189Doctor  RestChapter 25
Doctor Rest is another specialist who is always at your
command to help you win Supreme Vitality. I believe the
word “rest” is the most misunderstood word in the
dictionary. Some people’s idea of resting is to sit down anddrink a cup of a strong stimulant such as alcohol, coffee,
tea or a soft drink. This is particularly evident in the modern
coffee break for employees. Rest means repose, freedomfrom activity, quiet and tranquility to me. It means peace
of mind and spirit. It means to rest without anxiety or
worry. It means to refresh oneself. Your rest should refreshyour whole nervous system and entire body. It does not mean sitting with one leg crossed over the
other. When you sit with your legs crossed you are puttinga tremendous burden on the main artery that supplies the
feet with blood. You also cut off nerve energy. So if you sit
with one leg crossed over the other you are not resting –
you are giving the heart a tremendous load of work to do!Don’t cross your legs when you sit down – keep both feet on
the floor (
page 201 for more reasons ). To properly rest and be still, it’s also important to wear
no restricting garments that might hinder your blood
circulation. Are your shoes too tight? Your collar? Your hat? Your belt? Your bra and undergarments? * Your stockings? If so, then you are not really resting when you sit still or lie
down. The best rest is secured when you have loose or better
yet wear little clothing. Any clothes and shoes you arewearing should be comfortably loose and never binding! Help me to know the magic of rest and relaxation and the restoring power of sleep. *Read  Dressed To Kill, by Sydney Singer, on breast cancer & bra studies.Nothing in all creation is so like God as stillness. – Meister Eckhart190
CHECK YOUR MATTRESS
For sleep problems try melatonin, calcium, magnesium,
valerian caps and extracts, 5-HTP tryptophan (an amino acid) ,
Bragg Vinegar Drink, valerian & Sleepytime herbal teas. The average persons spends about 23 years of a 75 year lifespan asleep.Why Do We Rest? You often hear people say “I must take a break”. But
when they sit down to rest, they nervously thump their
fingers on a table or desk or keep squirming and movingrestlessly. The art of resting must be acquired andconcentrated upon. Among the best various ways youcan rest is to lie down on a firm bed or couch unclothedor with as few loose clothes on as possible. Another fine
way to rest is take a sunbath because, if there is anything
that will relax the muscles and nerves, it’s the soothinggentle rays of the sun. You must learn to clear your mindof anxiety, worries and emotional problems, and allowthe muscles and nerves to relax. Then the heart actionslows – especially when you take slow, deep breaths.This will bring deep relaxation and total, peaceful rest. Another form of resting is a short nap. When taking
this nap, you should command your muscles to becomecompletely relaxed. Your mind controls your muscles andthe nerves, so you must be in complete command of yourbody when you rest. The Master Teacher said to HisDisciples, when they were worn and weary, “Come Yeand Rest a While.” The Master did not lead them intothe busy streets of Jerusalem where there was noise.191
The Lord gives strength to those who are weary. –  Isaiah 40:29He didn’t even take them into the synagogue, but into
the quiet of nature’s wide open spaces, under the bluesky. Here they could rebuild, relax and revive every organ
of their exhausted bodies and revitalize, refresh, and
invigorate their weary minds. Under the blue sky in theclean, fresh air is the greatest place to relax, rest, recharge
and renew your precious Vital Force –  your power force. Sleep is the greatest revitalizer, but so few people get
a long, peaceful and refreshing night’s sleep. Most peoplehabitually use stimulants: tobacco, drugs, coffee, tea,
alcohol, sugar, chocolate and cola drinks. All of thesewhip the tired nerves, so people who use these stimulants
can never have complete rest and relaxation because their
nerves are always in an excited “on” condition! Rest and Sleep Must Be Earned
Most people do not earn their rest. Rest is something
that must be earned with physical and mental activity,
because they go hand in hand. Many people have come
to me seeking help, telling me what poor sleepers they
are and how they roll and toss all night long. Today,millions of people regularly take some type of drug to
induce sleep – but this is not true sleep. No one can get
restful sleep from a drug! You may drug yourself intounconsciousness, but you cannot drug yourself into a
restful, normal, healthy and satisfying sleep. A body full of toxins is a constant irritant to all the
nerves. How is it possible to get a good night’s rest withirritated nerves? In my many years of experience with
fasting I found when people discard their stimulantswhen fasting, they become deep, restful sleepers. You
will notice as you purify your body you will be able to
relax more. You will be able to enjoy naps and enjoy thebenefits of a recharging night sleep. Rest is important! The Bible tells us God appointed one day of rest every
week for man, an important factor in the maintenanceof super health. Along with our busy days, we must add
recreation to our activities. We have all heard the wise
saying, “All work and no play makes Jack a dull boy.”192
Knowing these teachings will mean true life and good health. – Proverbs 4:22
Humor is healthy – it improves blood circulation, boosts immune system,
and helps relieve stress. – Dr. Joel Goodman , Author of LaffirmationsLife is To Be Enjoyed – Not Hectic & Rushed
Today we live in a mad, competitive world which is
called “The Rat Race.” It is dog-eat-dog, so we build up
tremendous pressures, tensions, stresses and strains. Ibelieve this is the reason why so many people turn totobacco, drugs, coffee, alcohol and other stimulants.There is not only competition in the business world,but the desire to uphold status. People are always tryingto impress one another and create an image. Thus, afalse image is created and it takes a tremendous amountof energy to portray a false image! Women are told thatgray hair makes them look old and they spend time andmoney being a slave to having their hair colored. Theyconstantly try to keep up with the Smith’s, the latestfashions, etc., etc., and allow others to push thembeyond their limits. This is all stress and takes energy! It’s no wonder America has created
 over  15 million
chronic alcoholics and millions of drug addicts. Havewe completely forgotten that life is to be lived andto be enjoyed? Leisurely living is something few people
in our m odern society enjoy. Life is rush and more
rushing. Where are we rushing to? Where? In thishectic age – maybe the hospital or the cemetery. Plan, plot and follow through so your days have time
for rest, recreation, exercise and a good night’s sleep.You can’t get a good night’s sleep if you overload your
stomach and nervous system. Your body will have a goodnight’s sleep if you have some vigorous, out-of-doorexercise as a brisk
 2-3 mile walk, garden work, etc. It’s
also vital to nourish your body with healthy foods anddistilled water. Let it have plenty of fresh air, quiet andgentle sunlight. Have balanced program of exercise andrepose. Let Mother Nature do the rest. Treat yourself asif you were a fine, purebred race horse and, as surely asit will win prizes, so will you! It’s all too easy to sneerand laugh at the “Back to Nature”  people, but we who
believe in Mother Nature will always have the last laugh.193
A fool thinks he needs no advice, but a wise man listens to others, then decides. – Proverbs 12:15
Nervous Tension can ruin your health in dozens of ways and diminish your
productivity and even shorten your lifespan. – Dr. E. Jacobson , You Must RelaxMother Nature Knows What’s Best! One of the predominant suggestions of this book is
a gradual return to Mother Nature and her natural way
of living. In food, clothing, rest, sleep and a simplicityin living habits, try to reach a nearness to Mother Naturethat makes you almost one with her. When you feelthat the same pure forces that express themselves in abeautiful pine tree are expressing themselves in you,
you have made a big stride toward a healthy ideal. Begin to live as Mother Nature wants you to live. Seek to feel that she claims you and you are part of all
glad, growing things. Put yourself into her hands andlet her have her way with you. Leave to the young the
smog-filled, air-polluted and microbe-infested cities. You
will rekindle your own youth in the quiet beauty ofhill and meadow. If you would grow young, begin by
believing you can and that Mother Nature is eager to
aid you. Better than any human or divine agency, shecan run that ill-used machine of yours and, if it breaks
down while in her hands, it is because its usefulness is
really at an end. If you are a prisoner of the city, makeit a point to get out to the country or the seashore whereyou can really find true rest, tranquillity and serenity. In a loving way, Patricia and I have tried to stress
these points. First, you should demand of yourself a
higher standard of health and happiness. You cannot
receive higher health unless your body gets its rest
periods to develop new vitality and energy. Second , you
should regard your body as a machine under your care
and control. Every machine must have rest periods. If
not, you will build up too much friction. That’s whatAmericans do in their busy lives, they create too much
nerve irritation. Third , with increasing years, you should
draw closer and more intimately to Mother Nature. You
should cease to look for thrills and over-stimulation;
instead, seek a peaceful life. By living in simplicity and
purity, you will be filled with more peace, joy and love.194
What sunshine is to flowers, smiles are to humanity. – Joseph AddisonHow beautiful a day can be when kindness, love and Mother Nature touches it.Relax and Enjoy Your Life – It’s No Crime
Let health, air, sun and complete rest work for you. With a serene clear eye and confidence, put yourself in
Mother Nature’s hands. Let her run your machine, heal
your hurts and comfort you in sickness and adversity.Then, when you have lived a long life of usefulness and
happiness, let her call you back home. Make Mother
Nature your partner and – when you are resting, relaxing,and recreating new energy – she will always be there
with her loving hand on your shoulder. So be a child of
Mother Nature. Don’t look for sophisticated thrills, butfind your joy and diversion in relaxation, reading, fun,
friends, exercise and other pursuits that are simple, down
to earth and are at one with Mother Nature. Your rewardswill be many – including renewed health, a calmness of
spirit and a new awareness of the great out of doors she
has bestowed upon us so generously to enjoy. In America we are prone to look down on the person
who wants to relax or live a leisurely life – they are calledlazy. It seems we must be doing something constantly.We must be busy talking, listening to music, watching
TV, etc. We have to attend parties, movies, athletic events
and programs of all kinds. We are constantly pushingand driving our bodies and minds. No wonder so manypeople have emotional problems. The psychiatrists and
psychologists are all overworked. Americans tend to rush
and keep too busy. Please don’t be ashamed to relax andget off the hectic treadmill. At times it’s fun to do
nothing, it’s healthful and necessary – try it. You have a natural, built-in tranquilizer located in
the muscle cells which you should be using. Don’t expectto take sedatives and still be skilled in relaxation. Barbiturates and true relaxation are not bedfellows! I’veknown people who needed natural sedatives for a few
months and after fasting they were able to discard them. Love is the cement that binds families together, but
it is friendship that makes them happy. – William Hazlitt195Some Relaxation Techniques
To relax yourself to sleep, darken the room and turn
off the TV or radio. Then lie flat on your back, hands
down at sides without touching your body, to reduce
sensory stimulation to a minimum. Let your hands rest,palms down, on the bed. Your legs should be extended
with the feet approximately a foot apart. Your head may
rest on a small pillow or directly on the bed, whicheveris more comfortable. Permit your eyes to remain open at
first, looking at an area, not at a point, directly in front
of you – that is, on the opposite wall or ceiling, not up ordown or to either side. After the movements of your eyes have ceased,
blinking movements of the lids may continue for a while.These won’t interfere with the relaxation of the eye
muscles. Thinking is always accompanied by eye
movements. By relaxing your eyelids and eye muscles,you are slowing down your thought processes – and the
end result of relaxation of the eyes and of other parts of
the body is a natural, quiet and restorative sleep. If youhave insomnia, reading just before going to sleep orreading to put yourself to sleep is not helpful because
your eye muscles are probably already over-fatigued. Reading will tire them more, increasing the eye muscletension and interfering with the process of relaxation
which, uninterrupted, would inevitably lead to sleep. Avoid Interruptions
Disregard all minor muscular discomforts while lying
perfectly still and permit all of your muscles to relax without
interruption. Don’t tighten or move any muscles unlessabsolutely necessary. Movements of an arm or leg, or a change
in your position, will interrupt the entire relaxation process
and those muscles which have already attained a certaindegree of relaxation must then begin the process all over
again. Muscles that are tense may be uncomfortable, but if
you move them you will only prolong their discomfort.Permit them to relax and the distress should disappear within
10 to 15 minutes. A relaxed muscle is a comfortable muscle
and, if you are relaxing efficiently, you will feel comfortable.196
Fasting is Mother Nature & God’s Miracle – it cleanses, renews & rejuvenates! •Avoid and don’t use stimulants such as caffeine (found in coffee, tea, cola
drinks, chocolate) and nicotine (found in all tobacco products). •Don’t drink alcohol to “help” you sleep, it disturbs normal sleep patterns. •Exercise regularly. Get gentle sunshine. Finish workout 2 to 3 hours
before bedtime. Yoga and stretching quiets the mind and body. •Establish regular, relaxing bedtime routine. For example, try a relaxing
aromatherapy warm bath or shower. •Associate your bed with relaxing sleep – don’t use it to work or watch
TV. Keep sleep area quiet and dark. •If you suffer from insomnia, don’t take naps until problem is corrected.Tips for Healthful Sound Sleep
Fasting Helps Insomnia Vanish
Those who are willing to devote 15 minutes a day in
training themselves to relax can learn to break the
insomnia habit, if they will faithfully follow The Bragg
Healthy Lifestyle with the fasting program. Insomnia
usually responds to relaxation techniques within 10 days. Then sweet, beautiful sleep will be yours every night. You
will wake up to each new glorious morning with its
challenges as bright and fresh as a healthy, newborn baby! In the practice of relaxation, beginners have told memany times that they cannot possibly lie on their backsand go to sleep in that position. In observing the training
of several hundred individuals, I have yet to prove the
truth of that statement. If this is your belief, disregard it,for no matter how deeply entrenched this idea may be
in your mind, you will be able to prove it is false. Here are some common complaints we hear: “I always
have to sleep on my right side.” “I always sleep on mystomach.” “I must curl up when I sleep.” “I have to
change my position frequently.” “I cannot sleep at nightif I have a nap in the daytime.” “I must have my hand
resting on my stomach.” “I can go to sleep when I go to
bed, but I wake up around
 2 or 3 am and can’t go back to
sleep.” “I sleep until  5 am, but then I am wide awake
until I get up at 7 am and then am tired out by  2 pm.”
Your fasting program is going to help you secure complete
rest, relaxation and sound, sweet sleep. Toxins put
pressure on your nerves and muscles. Fasting releases
these pressures and allows your body to relax and rest.Quality sleep is a important powerful recharger.197
Doctor  Good Posture
Your Posture Can Make or Break Your Health.Chapter 26
Why should emphasis be placed upon resisting the
pull of gravity? This is very easy to explain. In the past, as
long as your muscles were strong enough they held up
your skeleton – with its many points and sections – inproper balance and free from strain or discomfort. Maybe
now your muscles are losing the battle withgravity. Maybe you have become
prematurely older, heavier or inactivity has
weakened your muscles just enough to
cause you pain and an uncomfortable stateof balance causing poor posture. Such sagging stretches the ligaments of
your back and causes backache, etc.Ligaments that are unduly stretched are
painful. Ligaments are meant to serve only
as stops for the joints and they cannot be
forcibly stretched without pain. When the
ligaments in your back are made
uncomfortable by stretching, it is only
natural for your muscles to try to oppose
the sagging of your back which results fromthe pull of gravity. When your muscles are too weak to do
their proper job, then they rapidly becomeexhausted and develop the terrible misery offatigue, making your back even more
uncomfortable. Check your symptoms! Do
you notice a deep aching and soreness along
the spine from stretched ligaments? Are your
back and shoulder muscles achy and tired? Is
your backache basically due to weak muscles? If it is, it’s about time you did something
sensible to relieve it, like strengthening those
weak muscles by proper exercise.198
Before a mirror, stand up, feet 8” apart, stretch up
spine. Tighten buttocks and suck in stomach muscles,
lift up rib cage, put chest out, shoulders back, and chinup slightly. Line body up straight (nose plumbline
straight to belly button), drop hands to sides and swing
arms to normalize your posture. Do this posture exercisedaily and miraculous changes will happen! You are
retraining and strengthening your muscles to stand
straight for health and youthfulness. Remember whenyou slump, you also cramp your precious machinery. This posture exercise will retrain your frame to sit, stand
and walk tall for supreme health, fitness and longevity! Bragg Posture Exercise
Gives Instant YouthfulnessTake the Mirror Posture Test
Look at yourself in the mirror. Do your shoulders
slump? Is your upper back round? Do you have a
potbelly? Are you a swayback? Can you now see the
reasons why your back has the right to ache? Thebending, slumping, ligament-stretching force of gravity
has taken its toll. But even though you are presently a
sufferer of backache due to weak muscles and badposture, don’t despair. You can restore back comfort with
this posture exercise and The Bragg Healthy Lifestyle. It has often been said that backache is the penalty
man must pay for the privilege of standing and walkingupright on two feet, often wearing uncomfortable shoes. Every infant struggles to stand instinctively on his owntwo feet and walk. He need not be taught. He will attempt
this bipedal gait even if left alone most of the time and
never instructed. It is natural for a human being to standand walk in this manner. This is interesting, because
there are no animals which spend all of their standing
and walking hours on two feet, not even gorillas or
chimpanzees. These apes use their hands and arms to
help them move about. The world’s strongest gorillawould be unable to follow a busy person, walking erectly,
for more than a short time. This is because human beings
are meant to walk erect and animals are not.199WHERE DO YOU STAND? Your posture carries you through life from your head to your feet. This is your human vehicle and you are truly a miracle! Cherish, respectand always protect it by living The Bragg Healthy Lifestyle. – Patricia Bragg
Remember – Your posture can make or break your health! PERFECT             FAIR                 POORPOSTURE CHART
HEAD
SHOULDERS
SPINE
HIPS
ANKLES
NECK
UPPER BACK
TRUNK
ABDOMEN
LOWER BACKExcerpt from Bragg Back Book. Be a Bragg Crusader - copy and share with friends, clubs, etc.200
WRONG RIGHTGood Posture is Important For Health
The spines of human beings have
natural curves which enable the
muscles to oppose gravity and hold
their backs erect. As long as themuscles are strong and able to
maintain the balance of these curvesand to prevent back and shoulder
sagging, the back is comfortable. When the muscles are too weak, the
back sags, ligaments are stretchedwhich causes backaches. To maintain oneself in a healthy
state involves many factors: the
right natural food, rest, exercise,
sleep, fasting, control of emotionsand mind and, last but not least,
good posture. If a body is properly
nourished and cared for, goodposture is not a problem. When the body lacks the
essentials, poor posture is often the result. Once poor
habits have been established, one must faithfully eachday practice corrective exercises and good posture habits. How to Sit, Stand and Walk
For Strength, Health and Youthfulness
When walking, one should imagine that the legs are
attached to the middle of the chest. That gives long,
sweeping, graceful, springy steps because, when one
walks correctly with this swing and spring, he thenautomatically builds energy. Habit either makes or breaks
us, and good posture habits make graceful, strong bodies. Just as the twig is bent, the tree is inclined. When in a sitting position, see that the spine is
stretched up and well back against the chair. Putshoulders back and lift chest up and off the stomach,head high and never forward. Be sure to have both your
feet on the floor and never sit with your legs crossed! Under the knees run two of the largest arteries, carryingnourishing blood to the muscles below the knees and to
all the nerves that are found in the feet.201
Right way to lift
 Wrong way to sit! Don’t
Cross
Legs! Wrong way to lift
When you cross your legs you immediately cut down
the blood flow to almost a trickle. When the leg and
knee muscles are not nourished and don’t have good
circulation, the blood goes stagnant in the extremities
which can lead to varicose veins or broken capillaries. Look at the ankles of people  over  40 who have made it a
habit of crossing their legs and you’ll see broken veins
and capillaries. When the muscles and feet don’t get
their full supply of blood, the feet become weak andpoor circulation sets in. Cold feet torment leg-crossers. A well-known heart specialist was asked once, “When
do most people have a heart attack?” The heart specialistanswered, “At a time they are sitting quietly with one
leg crossed over the other.” So you can see that when
you sit down, you should plant both of your feet squarelyon the floor and never cross your legs. People who are
habitual leg-crossers always have more acid crystals
stored in the feet than those who never cross their legswhile sitting. Crossing of the legs is one of the worst
postural habits of man! It throws the hips, spine and
the head off balance and can become one of the mostinsidious causes of a chronic backache. Poor posture of
any kind can bring unbearable pain throughout the
body, especially in the neck and lower back. One very simple habit that is most beneficial to
establish for your health is to stand, walk and sit tall andnever sit with your legs crossed! Good posture does notrequire an exaggerated unhealthy position. It’s simply
stretching up your spine and standing erect – which gives
all your body’s machinery room to operate and keep youhealthier! When you maintain good posture, soon your
body becomes more toned and healthier.202
That fasting is a normal part of our walk with God is taken for
granted by the Lord Jesus. Immediately following the Lord’s
Prayer, He said: “Moreover when ye fast . . . ” – Matthew  6:16Christian Century  magazine advised its readers to fast out of enlightened
self-interest and with the objectives to improve health and make the body more
vibrant and beautiful. “Fast because it is good for you,” the magazine urged;it can be an “exercise to get the body in shape to be alive to itself. This processfrees the self to be more sensitive to the Creator and to ourselves.”“Relieved of the work of digesting foods, fasting permits the body to riditself of toxins while facilitating healing. Fasting regularly gives your organsa rest and helps reverse the ageing process for a longer and healthier life.”
 – James Balch, 
M.D., Prescription for Nutritional Healing
“Bragg books were my conversion to the healthy way.”Now, stop and think! Our Creator has presented you with the
world’s most miraculous machine – your own body! This incredible
factory has its own non-stop motor (the heart), its own fuelingsystem (the digestive system), its own filtration system (the
kidneys), its own thinking computer (brain and nervous system),
its own temperature controls (sweat glands), etc. Indeed, thismiraculous creation even has the power to repr oduce itself!“The Illness That Cannot Be Cured By Fasting,
Cannot Be Cured By Anything Else ” – German Proverb
Dr. Nikolayev, director of a famous European fasting
clinic, often quotes this old, wise German proverb above. Fasting permits the miracle cleansing and healing powersof the body, the mind and the soul to assert themselves. Dr. Nikolayev – who fasts several times a year in
 10 to
15 day stretches – stated, “I usually fast for health and
spiritual reasons. I have also fasted several times for a
scientific experiment. I always feel excellent when I fast. It is always a happy occasion and a good rest.”
Dr. Nikolayev discovered his patients responded to
fasting when all other forms of therapy had failed. Thepatients had been chronically ill and felt hopeless abouttheir future! Most of them would never have functioned
again. The famous doctor, Allan Cott, 
M.D. noted in his
book Fasting, The Ultimate Diet  that 75% of those treated
by fasting improved so remarkably that they were ableto resume a more youthful, happier, active life!203
Doctor  Human Mind
Brain
Areas
Healthy Mind Habits Promote Health & LongevityChapter 27
BRAIN STEM
Wake up and say - Today I am going to be happier, healthier
and wiser in my daily living! I am the captain of my life and amgoing to steer it living a 100% healthy lifestyle! Fact –  Happy peoplelook younger, are healthier, and live longer! – Patricia BraggThere is an old German saying: “Alle gute dinge sind
drei,” or “All good things are three.” We, as Christians
worship a God represented by a trinity – the Father, Son
and Holy Ghost. Man, too, is composed of a trinity. The
soul  is the first man, the ego, the individual, the
personality, which makes each of us unique. The mind
is the second man, through which the soul or the firstman is expressed; the soul’s only means of expression.The body  is the third man, the physical, visible part;
the means by which the mind expresses; also its onlymeans, and its only mode of contact with environment.These three are one, just as the Godhead (Divine Force)
is one, each making a part of this miracle called man.204
Everything in excess is opposed by Nature. – Hippocrates,  the Father of MedicineYour Body Is Your Precious Home – Protect It
The body is composed of many members, yet is one
body. If one of the members suffer, all others suffer with
it. We recognize that the body is a whole, cannot be
divided and is made up of a community of closelygrouped and interrelated organs, tissues, and cells; each
an individual unit, yet so closely related that not one of
them can exist apart from the whole. For too long thepublic has viewed these various organs as unrelated, or
loosely related, units. Most people are inclined to treat
each more or less individually, not realizing that if onepart of the indivisible whole suffers, all the rest suffer. The body is the most wonderful m iracle example ever
created of widely diversified functions in one whole and
it must be treated always as a unit. What is good for one
part is good for all; what is bad is bad for all the parts. If
the toe is affected by gangrene, does not the whole body
suffer with it? Not only is the pain inflicted on the whole
man, but the absorption of decaying material has to betaken care of by the whole body – the loss of appetite, the
headache, the nausea, the fever and the chills – yet thetoe is the only affected member that can be seen. In thescience of fasting, we are concerned with the whole person
– including the soul, mind and body! Correct Thinking is Important for Health
In the Book of Life, the Bible, Proverbs 23:7 tells us:
 “For as man thinketh in his heart, so is he.”
When a sick person constantly convinces himself thathe will never get well, it becomes almost certain thathis negativity and troubles will carry him to the grave. Flesh is dumb! We never want you to forget that
statement. That is the reason we use it over and overagain. The mind, your computer, is really the controlling
factor in your entire makeup. Flesh cannot think for
itself because only the mind does all the thinking. Thatis why you must cultivate Positive Thinking.205
New Harvard Study showed strong importance of mind/body
connections in health of mind and body. Improving the mind with
meditation, prayer, relaxation therapy, yoga, diet and positive thinking
brought amazing improvements. – Harvard www.med.harvard.eduYour Mind Must Control Your Body! The mind must have a will of iron and always be in
command of the body. From this day forward learn how
to substitute thoughts. When negative thoughts ( page 144)
as, “I am losing my energy because when you get older
you start to lose energy” – enters your mind, replace itwith positive thoughts that say, “Age cannot in any way
affect my energy. Age is not toxic! I am  ageless!” Keep in
mind always that w hatever the mind tells the flesh, that
is exactly what the flesh is going to believe and act upon. Your m ind influences flesh. Y ou must l et your mind make
decisions for your body, because if your body rules yourmind, you face a life of misery and slavery! Drugs Control Addict’s Mind! The “drug addict” is the extreme example of the body
ruling the mind! This is why the world is over-populatedwith drug addicts. The body’s craving for drugs is forcingthe mind to command the body to commit crimes of
violence for money so that it may satisfy the body with
the drugs it craves. This is why the world is becomingcrime riddled by drug addicts. We maintain most of our bad habits simply because our
minds are enslaved by our bodies. This applies also to alcohol,coffee, nicotine and other stimulants. The body rules by the
false philosophy of “ Eat, drink and be merry, for tomorrow we
die”. You don’t die tomorrow, but if you continue to live
by this wrong philosophy, 
5, 10, 20 years later you will
burden your family, friends, and yourself with a sick,
prematurely aged body that will torment you daily! Remember always that you are punished by your bad
habits of living. Not for them, but by them! That is Mother
Nature’s Eternal Law. Sickness, aches, pains and physical
suffering are ills that you are responsible for personally. You committed the crimes against your body because you
did not use your God-given reason and intelligence to rule
your body with your mind and live by natural laws.206
Before you speak, always ask yourself – Is it good? Is it kind? Is it necessary?A Healthy Mind in a Healthy Body
What has your mind to do with health and long life? Far more than the majority of men and women realize! Think of your thoughts as powerful magnets, as entities
which have the ability to attract or repel, according tothe way they are used. A majority of people lean either
to the positive or the negative side mentally. The positive
phase is constructive and goes for success and positiveachievements, while the negative side of life is destructive,
leading to futility and failure. It’s self- evident it’s to our
advantage to cultivate a positive healthy mental attitude.With patience, persistence and living The Bragg Healthy
Lifestyle this can be accomplished. There are many negative and destructive forms of
thought which react in every cell in your body. The
strongest is fear, and its child, worry – along with
depression, anxiety, apprehension, jealousy,  ill-will, envy,anger, resentment, vengefulness and self-pity. All of these
negative thoughts bring tension to the body and mind
leading to waste of energy, enervation and also slow orrapid poisoning of the body. Rage, intense fear and shockare very violent and quickly intoxicate the system. Worry
and other destructive emotions act more slowly but, in
the end, have the same destructive effect. Anger andintense fear stop digestive action,  upset the kidneys and
the colon, causing total body upheaval (diarrhea or
constipation, headaches, pains, fever, etc.). Fear, worry and other destructive habits of thought
muddle the mind! A crystal clear mind is needed to reasonto your best advantage, enabling you to make sound,healthy decisions. An emotionally clouded mind often
makes unwise and unhealthy decisions and might be
unable to reach any positive conclusions at all! What are the positive healthy mental forces or
expressions? They are the ones that lead to peace of mindand inner relaxation, as opposed to the destructive habitswhich cause a tightening up of the entire system. This
very second, let your mind take over your body.207
Ten Little, Two-Letter Words Of Action To Say Daily:
If it is to be, it is up to me!Let Your Mind Guide You to Health! In your mind, form an image of the person you want
to be. Now, with Mother Nature’s 9 Doctors as your
helpers, you can make yourself exactly what you want
to be! Believe in the power of positive thinking! Practicethought substitution. Never ever let a negative thought
take over your mind. In this way, you set your own
pattern of living and you make your mind a powerhouseof healthy, constructive thoughts. Strengthen your mind
so thoroughly that if any weak, fearful relatives or friends
tell you that fasting is starvation and that only harmcan come from your health program . . . you can let
their remarks slide out of your mind like water off a
duck’s back. You should feel sorry for these uninformed,fearful people because you will live to see many of them
suffer and go to an early grave long before their time. Mind – Soul – Body Miracle Rewards with Fasting:
• Each time you fast, your mind becomes stronger, more
positive and peaceful. • Each time you fast, you will continue to eliminate
fear, worry and other negative emotions. • Fasting helps you spiritually. That is why Jesus, His
followers and other spiritual leaders were fasters. • Fasting elevates the soul, the mind and the body. What
greater miracle rewards can you desire in life? By fasting, you can create the person you have always
desired to be. That is, you can if you faithfully pursue
and seek only the best that life can offer! Only when the body and mind are in harmony will
there be opportunity for proper spiritual development;never forget that the spiritual man comes first, the
mental is second and the physical is third. Only whenthe second and third aspects are in harmony can there
be a proper balanced spiritual life!208
Slow Me Down Lord
Slow me down Lord and fill me with your love. Ease the pounding of my heart by the quieting of my mind. Quiet my hurried pace with a vision of eternal time. Give me, amid the confusion of the day,
the calmness of the everlasting hills. Break the tensions of my nerves and muscles with the soothing
music of the singing streams that live in my memory. Help me to know the magical, restoring power of sound sleep. Teach me the art of taking minute vacations or slowing down
to look at a flower, to chat with a friend, to pat a dog,
to read a few lines from a good book. Slow me down Lord and inspire me to send my roots deep
into the soil of life’s enduring values, so that I may
grow toward the stars of my greater destiny.Inner Spiritual Harmony is Important
Spirituality depends far more on proper harmony of
the rest of the man than is generally thought. We all have
this power to create inner harmony through understanding
the relationship of the body, mind and soul. Use your mind to help you attain your desires by
developing a constructive philosophy of life. Think
constructively about health. Know the requirements andrules of healthy living and employ your determination,
mind and willpower to live accordingly and to continue
to do so. Health in soul, mind and body will be yours.Join hands with God and Mother Nature in making
yourself a truly balanced, healthy  living trinity. Fasting and The Bragg Healthy Lifestyle can take you
to the heights of true living that few experience on thisearth. Let your mind take control of your body this
instant. New doors will open for you. You will be livingin the light. Light is life, so let in the brightness of the
light of a good and healthy life today and forever!209
Is this not the fast I choose to loosen the bonds of wrongs and
evil, to undo the heavy burdens, and to let the oppressed
go free and to break every yoke? – Isaiah 58:6I humbled my soul with fasting. – Psalm 69:10
Your spiritual condition produces your physical condition. – Ephesians 4:1Chapter 28
Spiritual Aspects of Fasting
As a crusader for the many miracle benefits of fasting
for over 70 years, it is gratifying to see the increased
interest among scientists that’s developed these past
decades. Not only have health professionals rediscovered
fasting as Mother Nature’s primary method of healingand preventing sickness, but there’s also a reawakening
to the importance of fasting in spiritual growth. My own regular program of fasting, as outlined in
this book, is one of the main reasons that for my longlife! I’m blessed to see the fruition of our world health
outreach to help make the world healthier. I am alertand ageless in body, mind and spirit as I approach the
century mark. See Web: walford.com  and ucla.edu
During the first three quarters of the 
20th century, I
saw the world becoming more complex, chaotic and
unhealthy. Most humans are feeling alienated, lost and
confused. Most people are groping for stability in body,
mind and soul in their hectic personal and business life. In time of deep trouble, our natural instincts lead us
back to the fundamentals of Mother Nature’s NaturalLaws. This return is usually made with knowledge gainedfrom hard-learned lessons. Fasting as the means of
purifying and healing body, mind and spirit is instinctive
with animals, infants and among many cultures. Nowwe are beginning to learn the power of this simple,
natural method. More books and articles are appearing
that show the spiritual and physical benefits of fasting.210
If the stomach is full and busy, t hen the mind doesn’t like to think. – German Proverb
Every study in longevity shows that frugal eating promotes health and
prolongs life. – Steve Meyerowitz,  Juice Fasting and DetoxificationFasting Gives Mental & Physical Awareness
As the body cleanses and heals itself through fasting,
keener mental concentration and clearer spiritual
perception develop. Remember, the brain is the physical
instrument of the mind. As the mucus and toxic wastesare flushed from the brain cells, with it go the worries
and frustrations from your mind. It becomes free and
clear. You can then think intelligently and logically.Your memory becomes sharp and keen. Your creative
powers are soon expanded. You are able to face realityand yourself . . . and begin to view your problemsobjectively to find definite answers – and solutions! The elimination of toxic wastes releases the mind
from physical bondage. The freedom from the bodilynecessity of procuring, preparing, eating, digesting and
assimilating food frees up and releases a tremendous
amount of nervous energy which invigorates themental and spiritual processes. You attain new levels
of great tranquillity, serenity and peace of mind. You
become spiritually perceptive and receptive and at onewith the Infinite. “Be still, and know that I am God.”
“Fasting does not change God, but man. A cleansing
process takes place. The awareness of the purificationof the heart builds faith, and faith in God meansauthority with God.” So stated Rev. Charles F. Stanley
in an article on fasting in the Moody Monthly. In God’s Chosen Fast  (Christian Literature Crusade,
Ft. Washington, PA), author Arthur Wallis writes,“Without a doubt there is a very close connection
between the practice of fasting and the receiving ofspiritual revelation. Many non-Christian religions such
as Buddhism, Hinduism, Confucianism and Islam also
practice fasting because they know its power to detachone’s mind from the world of sense, and to sharpen
one’s sensibility to the world of spirit.”211Great Spiritual Leaders Practiced Fasting
It was after fasting for  40 days and  40 nights that
Moses received the Ten Commandments on Mount
Sinai. Jesus spent  40 days and 40 nights fasting in the
desert in preparation before starting His ministry. The founders of the modern world’s four major
religions – Christianity, Judaism, Buddhism and Islam –
taught fasting as a means of communication with theDivine through purification of body, mind and spirit. They instructed that fasting should be carried out with
dedication and in private. Similar teachings are foundin nearly all religions, ancient and tribal, as well as
influential philosophies and moral codes. Zoroaster, the
great Persian prophet, taught and practiced fasting. Sodid Plato, Socrates and Aristotle. Hippocrates, the Father
of Medicine, considered fasting to be the great natural
healer. The genius painter and sculptor Leonardo daVinci also practiced and advocated fasting. China’s great philosopher and teacher, Confucius,
included fasting in his precepts. The Yogis of India andNative Americans practice fasting as a means of spiritualenlightenment. The greatest modern example of the
power of fasting is Mahatma Gandhi, who won India’s
freedom from the great British Empire in a completeand nonviolent victory of spiritual leadership. My Unforgettable Experience with Gandhi
The date I met Gandhi was July 27,1946 in New Delhi,
which would become the capital of the new Republic of
India a year and a month later. (India’s independence
became official on August 15, 1947 .) At Gandhi’s
headquarters there, I received permission to accompany
this amazing man on a 21 day fasting trip eastward
through India’s villages, where he would talk with the
people and help them with their problems. At that time,
the average Indian earned about 10 cents a day and
starvation was a way of life. To show he shared their
plight, this saintly and compassionate spiritual leader
was planning to travel the dusty roads from village tovillage on foot, without food, only water; for 
3 weeks.212
Brisk walking is the king of exercise. With walking you discover the beauty
of nature and it awakens and softens your soul and life! –  Patricia BraggThere is truth in the saying that man becomes what he eats. – GandhiGandhi – A Spiritual Miracle
Gandhi was then 77 years of age and looked very frail
in appearance. But his looks were indeed deceiving! This
man was a tower of strength . . . physically, mentallyand spiritually. His stamina, endurance, energy andmental abilities were astounding to everyone! The trek began at sunup. The heat and humidity were
the worst I have ever experienced. I have spent time insome of the hottest spots in the world, including DeathValley in California, the Sahara Desert and across North
Africa on an 
800 mile bicycle trip in intense summer
heat. But never once did Gandhi seem to tire. Never oncedid he falter in his brisk pace of walking. The only timehe sat down was during talks with the villagers. He wouldspeak for 
20 minutes, then answer questions for 20
minutes. Then we continued down the hot, dusty roadto the next village. Gandhi ate nothing and drank onlywater flavored with lemon and honey. Many who tried to travel with him fell by the wayside,
suffering from heat and exhaustion. But Gandhi wasinexhaustible. I have been an athlete and hiker all mylife, but I have never seen anyone who had the physicalstamina and energy that Gandhi had. Each day he walkedand talked until sundown before stopping for a rest.During the 
21 day fasting walk, I had many talks with
Gandhi on the power of fasting. Of all I learned fromhim, this statement seems to me the summation,
“All the vitality and energy I have comes to me
because my body is purified by fasting.” – Gandhi
Walking mile after mile from village to village, he gave
the people courage and hope that a better life was comingto them. His internal strength and beautiful pure soulwere so powerful that weak people felt strong after seeinghim and hearing his brilliant wisdom. He gave hisunlimited strength to the discouraged and the sick. Hebrought bright light and love where there was darkness.213“Fasting Brings Spiritual Rebirth to All
Who Cleanse and Purify Their Bodies.”
Gandhi told the people to fast and purify their bodies
and they would find peace and joy on earth. Gandhi said,
“The light of the world will illuminate within
you, when you fast and purify yourself.”
This trip with the great Gandhi is an experience I
will never forget! This physically small man was a
spiritual giant. He led millions of people to independence
from the mighty British Empire without striking a single
physical blow. Yet, with all his power and influence, hewas completely without arrogance. Characteristically, on
the day of India’s independence, Gandhi took no part
in the celebrations that went on all over India; insteadhe spent the day in fasting and prayer in his garden. The Grotto Where Jesus Fasted
On one of my trips to the Holy Land, I was in the
area of Jericho. It was near the Mount of Temptation,where Jesus is said to have been tempted by the devil
after his fast of 
40 days and  40 nights. I decided to climb
it. It was a long, easy ascent. From the top, which was
still 200 feet below sea level, I looked down upon the
hot, barren  Jordan Valley. On my descent, halfway down, I came upon a
monastery built partly within the rock itself where 10
elderly Greek monks were living in poverty. Following
the ancient custom of greeting any stranger as if he mightbe the wandering Christ, these monks welcomed me
with beautiful courtesy. I was taken on a tour of the
monastery. It was a fantastic place; parts of it jutted outover deep, brutal chasms while other rooms were carved
out of the solid rock. One of these was a grotto which,
my guide told me, was “the very spot where Jesus fasted
40 days and 40 nights, and was tempted by the devil.”
He fasted 40 days and 40 nights and was filled with the Power
of the Spirit, and afterward He was hungry. – Matthew 4:2
A soft answer turns away wrath, but harsh words cause quarrels.214Fasting Keeps Monks Youthful
The monks told me that they fasted 2 days every week,
and once a year they fasted 40 days and nights in the
grotto. They felt that this fasting had not only given them
great spiritual enlightenment, but had also added
vigorous, healthy years to their lives. Their youthful
appearance bore out their belief.
The_Miracle_of_Fasting_by_Paul_Bragg.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        One of hersolutions to health problems is to fast. “Fasting is simply wonderful. It canpractically cure anything. It is a miracle; it cured my years of asthma. ”
I humbled my soul with fasting. – Psalm 69:10Vital Force to its highest point of efficiency. Thus, it
promotes the elimination of inorganic chemical
accumulations, toxins and other pollutions that cannotbe flushed from the body by any other means. The prophets of old fasted for spiritual enlightenment
and a closer contact with the Godhead (Divine Force). We know that fasting sharpens and hones the mental
faculties to a keen edge. Fasting improves the organs of
mastication, digestion, assimilation and elimination of
food. The mighty liver – which is known as the chemical
laboratory of the human body and is typically the most
abused organ – at last has a chance during the fast torehabilitate and gain more Vital Force. Thus, after a fast,
the liver functions more efficiently. In particular, all the
sensory powers possessed by human beings areexhilarated and raised to a much higher efficiency level
than normal during and after a fast. No process or health therapy ever fulfilled so many
indications for restoration of vigorous health as doesfasting. It’s Mother Nature and God’s very own prime
process and their first requirement in nearly all cases. After a fast the circulation is better, food can be assimilatedbetter, and endurance, stamina and strength are increased. After a fast the mind becomes more alert and receptive to
logic and living a sensible, natural healthy lifestyle. After the fast the mind becomes so powerful that it
can take full control of the body. It becomes the completemaster and, if a person does not go back to his old habits,he can maintain this mastery of the body for the rest of
his life. Fasting instills personal confidence. Fasting gives
a person a positive mental attitude. Fasting promotestranquility of mind and a glow of well-being that no
other therapy can offer. Fasting renovates, revives and
purifies every one of the millions of cells that make upthe  body. Fasting is the Royal Road to Internal Purity. 179Doctor  Exercise
As I stride along on my daily 2 to 4 mile brisk walk with hand weights that
help keep my bones strong, I say to myself, often out loud, Health, S trength,
Youth, Vitality, Joy, Peace and Salvation for Eternity. – Patricia BraggChapter 24
Doctor Exercise makes this statement, “To rest is to
rust. ” And rust means decay and destruction. In other
words, the good doctor tells us that activity is life andstagnation is death. The good doctor further informs usthat if we do not use our muscles, we lose them. In orderto keep muscles firm, strong, vigorous and youthful, theymust be continually used. Activity is the law of life. Action is the law of well-being. Every vital organ of thebody has its specialized work, and its performancedepends on its development, strength and health. When we use the body, we build endurance, strength
and vigor. When we become lazy and do not use ourmuscles, it brings decay and slow death. Daily exercisequickens and equalizes the circulation of the blood, butin laziness, the blood does not circulate freely and thechanges in it that are so vital to life and health do nottake place. We have poor muscle tone and the musclesbecome flabby and unable to perform vigorous activity. People who do not exercise often have poor skin tone. Exercise brings on healthy perspiration in the 96 millionpores of our body. The skin is the largest eliminative organin the entire body. If someone would shellac or gild yourbody and thus clog the pores, you would die within a fewminutes. With exercise, you bring on healthy perspiration. Impurities and toxins are expelled when you exercise andperspire freely – you are allowing the skin to perform itsnatural function of eliminating poisons. If you don’texercise daily to the point of perspiring, the work that thepores are not doing throws a double burden on the othereliminative organs and then you get into health problems. 180
The
Major
Muscles
of the
Human
Body
The Body has over 640 muscles. All physical functions of the
body involve muscle activity. These functions include skeletal
movements, contraction of the
heart, in the gut and manymore. Three different types of
muscles are responsible for
these activities: the skeletalmuscles, cardiac muscles, and
smooth muscles, all of which
have the same characteristics. Back ViewFront ViewBody Muscles. Front View. Body Muscles. Back View. Your Miracle M uscles181
To insure good health: Exercise, breathe deeply, eat lightly, live moderately,
cultivate cheerfulness, and maintain an interest in life. – William LoudenExercise Helps Normalize Blood Pressure
Exercise helps to normalize blood pressure and create
a healthy pulse. Exercise is an anticoagulant, meaning
that it keeps the blood flowing smoothly and not clotting(called a “thrombus” which could cause a heart attack). Every creature seeking to eliminate internal waste does
so by means of muscular action. Inside your intestines
there are
 3 muscular layers which undergo a rhythmic,
wavelike action called peristalsis. A serious condition
results if you allow the internal and external muscles,
through inactivity, to become flabby and fat instead of
muscular. The muscles lose their tone and power tocontract, resulting in intestinal clogging. The abdominal
muscles play an important role in the evacuation effort. What happens when the internal and external musclesbecome flabby, soft, sick and infiltrated with fat. They
refuse to work and we pile up intestinal waste that should
have been eliminated. This brings about autointoxication,or the building of large amounts of toxic poison. Again,
inactivity is the avoidable cause of many diseases. Fasting and diet are
 2 allies in your struggle for long
lasting youth, health and symmetry. When it comes to
fighting fat, diet and fasting come first. But when it comesto keeping fit, it is exercise that matters most. However,
they all help each other, for by exercising regularly you
may be more generous in your diet and, up to a certainpoint, your extra food will make for increased vitality. The human machine loves exercise, outdoor activities,
and can work at top performance when fit and healthy. As with all machines, it improves with intelligent use. Nothing betrays its weak spots like inactivity and rust. Walking for Health, Fitness and Longevity
I believe in all of the many forms of exercise, but
without hesitation I will tell you that brisk walking isthe best all-around exercise. Of all the forms of exercise,
walking brings most of the body into healthy action. 182
Brisk walking performs physical, mental and spiritual miracles and improves
circulation, helps normalize weight, blood pressure and cholesterol. Walking – The King of Exercise
As you walk, grasp yourself in the small of the back and
feel how your entire frame responds to every stride. Notice
how almost all of your muscles are functioning
rhythmically. No other exercise gives us the same bodyharmony of movement and improved circulation. Brisk
walking is the best exercise for almost everyone. Your walking should never be done consciously. No
“heel and toe” business. No getting there in a certain time. Let it be fun and natural. Of course, you will carry yourself
well. Walk naturally with head high, spine and chest liftedup. You will feel elated, so you will carry yourself proudly,
straight, erect and with arms (
your extra pumps ) swinging. Vow to become a health walker and make the daily
walk a fixed item in your health program all the yeararound, in all kinds of weather. Go at your own stride with
your spirit free. If the outer world of nature fails to interestyou, turn to the inner world of the mind. As you walk,
your body ceases to matter and you become as near poet
and philosopher as you will ever be. Each to his own taste,but to my mind this is better than golf. Life has so muchto teach us that it is a pity to waste big chunks of time
trying to get a ball into a hole in a stroke less than
the other fellow. However the end is the same, the healthyfunctioning of your muscles and quickened blood
circulating with a sense of balanced harmony and happiness. Gardening is another rewarding form of exercise. It may
give you enough exercise in the open to help keep you ingood physical condition. But gardening may not prevent
weight gain if there is too little movement and becauseyou are bent over more instead of being erect. For this
reason, I prefer some of both – it is best for you. Satisfy
your conscience by applying your energy productively inyour health garden, then take the kink out of your back
with a healthy brisk walk. In my personal life, I combine a
system of calisthenics with brisk walking, weight lifting,swimming, and tennis to stay in good shape. 183The Importance of Abdominal Exercises
I believe that the most important exercises are those that
stimulate all of the muscles of the human trunk from the
hips to the armpits. These are the binding muscles which
hold all of the vital organs in place. When you develop your
torso’s muscles, you are also developing your internal musclesand posture. As your back, waist, chest and abdomen increase
in strength and elasticity, so will your lungs, heart, stomach,
kidneys, etc. gain in efficiency. The widened arch of your ribs will give free play to
your lungs. Your elastic diaphragm will allow your heartto pump more powerfully. Your rubber-like waist will, inits limber action, stimulate your kidneys and massage your
liver. Your abdominal muscles will strengthen and support
your stomach with controlled undulations. All of thisstrong, clean development of your torso will stimulate and
help maintain the sound walls of your house and fortify
the interior to resist the ravages of time. Trunk exercise acts
like a massage of the vital organs (
page 118). For that reason
alone, it has a positive influence over the whole body thatcannot be underestimated (
see Bragg exercises on web: bragg. com ). The more you fast, the more poison you clean from
your body. As your body increases in internal cleanliness,
your muscles will have more tone and vitality. You will
find after a fast that the old sluggish, lazy feelings are gone. It’s replaced with a desire for more exercise and more
physical activity. You will bubble with new found energy. Should You Exercise While Fasting. This is a question which only the faster can answer. If
there is no inclination for physical activity during a fast,
then you should not exercise. The fast is giving you aphysiological rest and – unless you have a tremendous,
overwhelming urge for physical activity – you should rest
as much as possible. Your body is using all of its Vital Forcefor internal purification. But if you should feel, during a
 7
to 10 day fast, that you need some stretching or walking,
by all means respond to the urge. It is between fasts andin your daily program of living that you should spend a
portion of every day of your life pursuing outdoor exercises. 184
Whatever occurs in the mind affects the
body and vice versa. The mind and thebody cannot be considered independently. When the two are out of sync, then bothemotional and physical stress can erupt. – Hippocrates, 
The Father of MedicineBody and Mind Work TogetherBetween your fasts, you must promote vigorous
circulation, because sluggish circulation is one of the
main causes of unhealthy discomfort, pain and misery
in the body. Please reread and follow pages 138, 140 and 218. When people don’t exercise, their ankles and legs
often swell because there is not enough blood circulationto remove the waste from the cells and carry it back tothe organs of elimination. There should be no excuse
for not exercising because, regardless of your physical
condition, it’s vitally important some exercise be part of
your life. Daily exercise prevents sickness and premature
ageing. It builds a fund of endurance and resistance. Ithelps build a strong heart and a rich bloodstream, giving
proper balance of white and red corpuscles to attack and
overcome any harmful germs that may invade the body. Exercise helps to maintain a serene and tranquil mind. A 
3 to 5 mile walk in the fresh air will help to soothe any
unhealthy emotional upset. Exercise will help increaseyour confidence, for there is no better way than the
satisfying knowledge of improved mental and physical
abilities. Exercise gives you a positive attitude. It cultivateswillpower and it helps give you absolute mastery of yourphysical, mental, emotional and spiritual self which
promotes personal efficiency for a smoother, happy life. Exercise is the greatest health tonic one can give
oneself. You will attain the feeling of radiant, gloriousliving by following your fasting program and exercise
regime. You will feel better and look better. Satisfyingthe body’s craving for physical activity produces the
miraculous feeling of agelessness and youthfulness. 185
Paul and Roy practiced progressive weight training 3 times a week to stay
healthy and fit. Scientists proved that weight training works miracles for all
ages by maintaining more flexibility, energy and youthful stamina. Paul C. Bragg and His Youthful Friend, Roy White
Roy White
106
Years YoungIron Pumping Oldsters ( ages 86 to 96) Triple
Muscle Strength in U. S. Governement Study
WASHINGTON, In a landmark study  – ageing nursing
home residents in Boston study “pumping iron”, Elderly
weightlifters tripling and quadrupling their musclestrength. Is it possible. Most people would doubt it. Butgovernment experts on ageing answered those questionswith a resounding “yes” thanks to the results of thisamazing landmark study. They turned a group of frail Boston nursing home
residents, aged 
86 to 96, into weightlifters to demonstrate
that it’s never too late to reverse age-related declines inmuscle strength. The group participated in a regimen ofhigh-intensity weight-training in a study conducted by thebest Agriculture Department’s Human Nutrition ResearchCenter on Ageing at Tufts University in Boston. “A high-intensity weight-training program is capable of inducingdramatic increases in muscle strength in frail men andwomen up to
 96 years of age,” reported the study director,
a dedicated researcher, Dr. Maria A. Fiatarone. visit web: www. jcaaa. org/liftingweights. htm186
186
The body is the soul’s house. Shouldn’t we take care of our house
so that it doesn’t fall into ruin. – Philo, Alexandrian philosopherAmazing Health & Fitness Results in 8 Weeks
“The favorable response to strength training in our
subjects was remarkable in light of their advanced ages,
extremely sedentary habits, multiple chronic diseases,functional disabilities and nutritional inadequacies. Theelderly weight-lifters increased their muscle strength byanywhere from three-fold to four-fold in as little as eightweeks. ” Fiatarone said that many were stronger at theend of the program than they had been in years. Fiatarone and her associates emphasized the safety
of such a closely supervised weight-lifting program, evenamong people in frail health. The average age of the
 10
participants, for instance, was 90. Six had coronary heart
disease; seven had arthritis; six had bone fracturesresulting from osteoporosis; four had high bloodpressure; and all had been physically inactive for years. Yet, no serious medical problems resulted from the
weight-training program, only positive health outcomes. Study Shows Fitness Improves Wellness
A few of the patients did report minor muscle and
joint aches, but  9 of the  10 completed the program. The
study participants, drawn from a 712 bed long-term care
facility in Boston, worked out  3 times a week. They
performed  3 sets of  8 repetitions with each leg on a
weight-lifting machine. The weights were gradually
increased from about  10 pounds initially to about 40
pounds at the end of the eight week program. Fiatarone said the study carries some important
implications to improve the wellness and fitness of older
people, who represent a growing proportion of the U.
Fasting.
According to the text, what is one of the solutions to health problems?
It is not specified, but it is mentioned that Paul and Roy practiced weightlifting 3 times a week.
What is the recommended frequency of exercise, according to the text?
The text recommends lying flat on your back, relaxing your muscles, and avoiding stimulants.
What is the recommended way to rest and relax, according to the text?
The text emphasizes the importance of good posture, stating that it is crucial for overall health and well-being.
What is the importance of good posture, according to the text?
Fasting is emphasized as a powerful tool for spiritual growth, purification, and rejuvenation, allowing the body to heal and the mind to become stronger and more positive.
What is the significance of fasting, according to the text?