dr. runelsCharles Runels, MD  

Every Man & Woman is Scuptor and Painter of the Body-Temple

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Notoma's Cook Book

When Notoma Dawson shuffled into my office in November of 2008, she struggled to just cross the room.

notoma 2008
Notoma Dawson. Novemeber 2008

Because she had a friend who did well under my direction, Ms. Dawson had a flickering faith that working together we could help her find better health.

After suffering with heart problems, high blood pressure, and high cholesterol, and with thyroid problems, she had almost become bedbound.

She asked me if I could adjust her thyroid and help her feel better. I told her that I thought we could do even better than that. By the end of 5 months, she went from struggling to walk across the room to walking 3 miles a day. Her weight fell 77 pounds down to her college weight of 122 pounds (which she continues to maintain).

notoma 2009 I was blessed for having the chance to participate with Ms. Dawson as she found better health. I learn from most of my patients and I have learned much from her.

There are certain things that I watch for and can predict who will do well and who will not:

a) Ms. Dawson met with me weekly and actually made a good stab at doing what I asked every week.

b) She did NOT do things perfectly. But she came back every week
to ask what to do next.

c) She has worked in research for years and keeps excellent records— (only what I asked her to record—not daily caloric intake and not a food diary of everything she ate). Good record keepers do well, and poor record keepers who just keep the record I ask for will do well.

Though the plan is simple, the specific details of what to put on the plate when you’re alone in your kitchen (and hungry and struggling to find better health) can be confusing. I think you’ll find Ms. Dawson’s story and her specific tips to be of great help.

How I Lost 77 Pounds in 5 Months
(Eating All I Wanted of Everything in This Book), by Notoma Dawson for only $9.98 Add to Cart 

1. GO TO THE STORE AND BUY THE INGREDIENTS listed at the back of the book.

2. Consider throwing away everything else to eat (or give it away). If it’s junk, just throw it away so that no other person gains weight by eating it.
For an eating plan to work, it should make you healthy and not leave you hungry. That’s what you’ll find here.


Eat all you want of anything in this book AND do not eat anything not mentioned in the book, do the exercise as described, see your doctor—and look forward to better health soon.

How I Lost 77 Pounds in 5 Months
(Eating All I Wanted of Everything in This Book),

by Notoma Dawson for only $9.98 Add to Cart 


Peace & health,


Charles Runels, MD

P.S. Notoma's book expands upon the strategy for the 3rd day in the 3 day fat burn.


Sample Recipe:

Peach cobbler
1-2 scoops protein powder
Water, to taste or as directed
Butter flavoring
1-2 cups sliced peaches, fresh or frozen
1 banana
¼ to ½ teaspoon ground cinnamon
Stevia, to taste, or 1 to 2 packets of artificial sweetener