AnthonyScot TheHeavyweight

AnthonyScot TheHeavyweight The Heavyweight
Where strength meets balance. Created by Anthony Scot Haralson—executive, wellness advocate, and author of Cooking Heavyweight Style.

Helping leaders and everyday people reclaim their health, focus, and energy through real food, mindset, a

04/22/2026

Process and let go...

04/15/2026

Preach 🙌🙏

04/08/2026

You will be grateful...

04/08/2026

Like a thief in the night

Heart disease causes 1 in 3 deaths in the United States.LDL in the United States sits at 110, and 25 percent of people h...
04/07/2026

Heart disease causes 1 in 3 deaths in the United States.

LDL in the United States sits at 110, and 25 percent of people have LDL above 130.

One in 250 people carry a condition leading to LDL above 190.

I ignored my cholesterol at 32 before I changed my diet and started statins at 38.

Lower LDL earlier cuts heart attack and stroke rates by half.

Test at age 10.

Test again at 18 to 20.

Repeat every five years.

Check Lp(a) once in your life.

Aim for LDL under 100.

Under 70 if 10 percent risk over 10 years.

Under 55 after heart attack, stroke, or artery disease.

Stop relying on fish oil, cinnamon, turmeric, plant sterols, red yeast rice, or garlic pills.

Five failed against placebo.

Garlic pills raised LDL.

Eighty percent of cardiovascular disease has prevention through lifestyle and treatment.

What number will you accept for your LDL?

Think 140 over 90 is safe?Think again.For 25 years, 140 over 90 was called normal.Now?Many experts push for under 120 on...
04/04/2026

Think 140 over 90 is safe?

Think again.

For 25 years, 140 over 90 was called normal.

Now?

Many experts push for under 120 on the top number.

Why the shift?

Because high blood pressure links to:

🧠 Higher risk of dementia
❤️ More heart attacks
🩸 More strokes
⚰️ Higher death rates

In the Sprint trial, doctors treated adults over 50 to get systolic pressure below 120.

Results were so strong they stopped the study early.

Lower numbers led to fewer heart attacks, fewer strokes, and fewer deaths.

New research in the U.S. and China shows something else.

Lower pressure also protects brain function.

What’s good for your heart supports your brain.

From 2021 to 2023, about two-thirds of adults over 65 had high blood pressure.

With the new targets, that number will rise.

Many people feel fine with high blood pressure.

That’s the problem.

Hypertension has no symptoms for most people.

One 78-year-old woman had a reading of 148 over 86 while on two medications.

She improved her habits:

🏋️ Joined a gym
🧂 Cut salt
🍷 Reduced alcohol
💊 Adjusted medication

Her numbers dropped to 120 or lower.

She later developed Alzheimer’s.

Her doctor believes tighter control may have given her extra years of stable thinking.

Nothing is guaranteed.

But small delays in cognitive decline matter.

Doctors once feared treating older adults too aggressively.

They worried about falls from low pressure.

In trials, fall rates were about 5 percent in both intensive and standard treatment groups.

Not higher in the intensive group.

Another change in the guidelines:

🏠 Check your blood pressure at home

Readings shift through the day.

They rise with stress.

They rise in doctor offices.

Some people see swings of 30 points in one day.

Many cardiologists now ask patients to:

📅 Measure twice daily
🗓 Track for one to two weeks
📊 Bring the log to appointments

Monitors cost about 35 dollars.

Most blood pressure drugs cost about five dollars a month.

Simple question.

Do you know your top number?

Is it under 120?

If not, what steps will you take this month to lower it?

04/01/2026

A signal versus slow burn...

04/01/2026

Need??

03/25/2026

Every choice you make impacts you...

03/21/2026

Quality Sleep is non negotiable...

Your diet shapes your cancer riskMost people blame genes.Research points elsewhere.Decades of data show your daily food ...
03/17/2026

Your diet shapes your cancer risk

Most people blame genes.

Research points elsewhere.

Decades of data show your daily food patterns influence your risk of several cancers.

Not one meal.

Not one “superfood.”

Your long-term habits.

Here’s what moves the needle:

🥦 Prioritize plants
Whole grains, fruits, vegetables, beans, nuts.
These link to lower cancer risk across large populations.

Why?
They lower insulin and inflammation.
High insulin and chronic inflammation drive cell growth and DNA damage.

🥬 Eat more fiber
Fiber helps move waste through your gut.
Less time in your colon means less exposure to carcinogens.
Fiber also feeds gut microbes that control inflammation.

🥓 Cut processed meat
Bacon. Salami. Hot dogs.
The International Agency for Research on Cancer classifies processed meat as carcinogenic.

Red meat sits in the “probable” category.
Limit it to 2–3 servings per week.
If you grill, use a citrus or vinegar marinade to reduce harmful compounds.

🥤 Limit ultraprocessed food
Sugary drinks. Packaged snacks. Foods with long ingredient lists.
These link to higher cancer risk.

They drive weight gain and insulin resistance.
Some preservatives show increased cancer risk in large cohort studies.

🍷 Drink less alcohol
There is no safe level for cancer risk.
Even light drinking raises risk for some cancers.
Heavy drinking raises colorectal cancer risk.
When people quit, risk drops.

☕ Drink coffee or tea
Up to 3 cups per day links to lower insulin resistance and inflammation.
Skip the added sugar.

🥛 Include dairy
Calcium links to lower colorectal cancer risk.
Fermented dairy like yogurt and kefir support gut health.

⚖️ Watch body fat
Obesity links to more than a dozen cancers.
Breast. Colorectal. Liver. Pancreatic. Kidney.

Fat tissue raises estrogen.
Visceral fat drives inflammation and insulin resistance.

Move your body.
At least 30 minutes of moderate activity most days.
Exercise improves insulin sensitivity and lowers inflammation.

This is not about blame.

Cancer develops from many factors.

But your daily food choices shape your metabolic health.

And metabolic health shapes cancer risk.

Look at your last 7 days of meals.

Did they lower insulin and inflammation?

Or raise them?

Your plate is not random.

It sends signals to your cells every day.

Talking about trauma isn’t enough.What if the answer sits in your kitchen?🥕 Chopping vegetables lowers stress 🍞 Baking ...
03/13/2026

Talking about trauma isn’t enough.

What if the answer sits in your kitchen?

🥕 Chopping vegetables lowers stress
🍞 Baking bread lifts mood
🧠 Cooking releases serotonin and dopamine
🍲 Shared meals build connection
🔥 Hands-on tasks raise self-esteem

Therapists across the US, Canada, and the UK now cook with their clients.

They call it cooking therapy.

Instead of sitting on a couch, you stand at a counter.

You slice zucchini.

You stir sauce.

You talk while your hands move.

Debra Borden, a therapist in New York, cooks lasagna with clients who want to unpack trauma.

She asks them, “What are you bringing to the table?”

Not the salad.

Your feelings.

In one session, she uses olives as a prompt.

Soft fruit. Hard pit.

“What is the pit in your stomach?”

Simple question.

Strong shift.

Research backs the basics.

In 2017, the National Institutes of Health reviewed studies on cooking and mental health.

They found cooking can reduce anxiety and stress.

It can raise confidence.

Think back to 2020.

Why did so many people bake bread?

Control.

Comfort.

Focus.

Cooking gives your brain a task.

Your thoughts slow down.

You see progress in real time.

Courtney Fuciarelli opened a therapy practice built around cooking.

She now serves over 150 clients a month in kitchen settings.

People want an environment that feels open.

Not clinical.

Laura, a client in England, grew up with a parent who criticized her in the kitchen.

She carried that doubt for years.

In therapy, she baked a cake.

She made a mess.

No one scolded her.

She found peace.

Hector Mañón, a therapist and former chef, cooked his grandmother’s flan after she died.

He felt connected to her and his culture.

Food holds memory.

Food holds grief.

Food holds identity.

Cooking shifts food from product to process.

You slow down.

You reflect.

You create.

Next time you feel overwhelmed, try this:

🥗 Cook one meal without rushing
🔪 Notice the sound of chopping
🌿 Smell each ingredient
📝 Ask yourself one question while you stir

What am I holding onto?

The kitchen feeds more than hunger.

When did you last cook with intention?

Address

3139 Deerpark Drive
Walnut Creek, CA
94598

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+14159659910

Website

Alerts

Be the first to know and let us send you an email when AnthonyScot TheHeavyweight posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to AnthonyScot TheHeavyweight:

Shortcuts

Share

Category