The World’s

Most Effective
Way to Melt
Away Stress

by Dr. Frank Shallenberger

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by
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BONUS REPORT:
The World’s Most Effective
Way to Melt Away Stress
ou probably already know that stress is a
Y killer. Just about every major disease has
stress as one of its contributing factors.
Whether it’s heart disease, cancer, or memory
loss, stress can cause it or make it worse.
Well, here’s great news. Today I’m going
to let you in on a little secret that not only
relieves stress but can actually banish stress
from your life!
First, let’s get one thing clear. Stress
doesn’t come from “out there.” We make it
all ourselves — 100% percent of it. If my
wife is stressing me out, it’s really me stress-
ing myself out over what she’s doing or say-
ing. If my boss is stressing me out, it’s really
me stressing out over what he’s doing or say-
ing. And if world events are stressing me
out, it’s really a case of me stressing myself
out over the condition of the world.
Look: if you believe that your stress is
caused by factors outside you, you’re limited
to two responses. The first response is hope-
lessness. After all, if external factors are
causing your stress and you’re unable to con-
trol those factors, then it’s quite hopeless.
The second response is to control your
environment. You become a controlling per-
son. So if your wife stresses you, then you try
to get her to change. If your kids stress you
out, you try to get them to change. If your co-
workers stress you out, you try to get them to
change.
The problem with this approach is that
people can be quite stubborn. No matter
what you do, they just won’t see the light in
the same way that you do! And they won’t
change to be more like you.
The bottom line is that we don’t often
have the power to change the stressors in our
life. But we always have the power to change
the way we respond to those stressors!
Dealing With Attachment
I believe that the major reason for stress
is what the psychologists call “attachment.”
— 1—
Attachment refers to the difference between
wanting something and believing that we
need it. When we believe that we need some-
thing, we’re “attached” to it. For example, I
want to be loved. That’s just a simple want or
desire. However, if I start to believe that I
need to be loved in order to be happy or
secure, then I’m now attached to the idea of
being loved.
Attachment is a lose-lose situation.
Why? Because if you don’t get what you’re
attached to, you lose. And if you do get what
you’re attached to, you still lose!
For example, let’s say I’m attached to
the idea of being loved. When I find someone
to love me, I start to stress over the possibili-
ty of losing that love. Perhaps I become jeal-
ous when my love talks to members of the
opposite sex. Or perhaps I become easily
offended at any remark other than “I love
you, you’re the best.” Indeed, I may go
through any number of gyrations to make
sure that this person loves me, because I need
the love. The likelihood is pretty good that
this need of mine may cause me to behave in
a way that ironically leads to the person no
longer loving me.
By the way, the same problems happen
if instead of attaching yourself to the idea
that you need something, you attach yourself
to the idea that you need to get rid of some-
thing. “I need to get rid of my debts to be
happy.” “I need to get rid of my husband to
be happy.” And so forth.
One of my favorite attachments is the
need to have everything go right. I don’t
know where or when I decided that I needed
this. But somewhere along the line, I bought
it — hook, line, and sinker. So when my
computer crashes and I lose the article I was
working on, I go crazy because “I took all
the precautions and this wasn’t supposed
to happen.”
How much better it would be for me to
just accept that my computer crashed and to
accept that sometimes things go right and
sometimes they don’t. Sure, I’d like it if
things went right all the time. But I don’t
need them to go right in order to be happy.
The key to avoiding attachment is to
realize that you don’t really need things to be
different. You may want them to be differ-
ent, but you don’t need them to be.
Are You Exercising Too
Hard to Be Healthy?
If you’re over the age of 40, exercise is
absolutely essential. But if you follow the rec-
ommendations of most doctors and fitness
gurus, you’re probably exercising too hard.
That’s right! You don’t need to exercise as
hard as you’ve been told.
I’ve heard doctors say that you should
get as much exercise as you can — up to one
hour of intense exercise per day. For most
people, that’s ridiculous! This is definitely a
case where you can get too much of a good
thing.
In fact, I’m convinced that most people
despise exercise because they’re trying to fol-
low this kind of advice. Their bodies intu-
itively know that they shouldn’t work that
hard.
Unfortunately, if these people don’t lis-
ten to their bodies, an overly intensive exer-
cise program could seriously harm them or
even kill them.
Most people who exercise, especially
those who find it hard to control their
weight, are actually exercising too hard for
their level of fitness and genetics. Often they
rely on calculated heart rate formulas that
are not only inaccurate for thin people, but
are particularly way off when it comes to
those who are overweight. If you use these
formulas to calculate where your exercise
level should be, you’re either hurting yourself
or wasting much if not all of your effort.
The reason? These formulas are all
based solely on age, and fail to take your
genetics, sex, body build, and level of fitness
into consideration. If you’ve done any
— 2—
So next time you’re feeling stressed, try
to figure out what it is you believe you need
so much that you can’t be happy without it.
Once you examine that belief, you may very
well find that, although you want it, you real-
ly don’t need it. That’s when your stress level
will very quickly dissipate. And you’ll have
done a lot to improve both your health and
the overall quality of your life.
research on exercise, you’ve probably seen
these formulas in exercise books or maga-
zines. If you have consulted a trainer, odds
are that he has used these very same formu-
las to advise you. I’ve seen some that are so
complicated, they require a spreadsheet to
figure them out.
Not too long ago, I conducted a study to
determine the optimum exercise levels for a
random group of 20 people. I used my oxygen
uptake technology (which I call Bio-Energy
Testing) to measure the effectiveness of their
exercise. What I learned was shocking!
I learned that these exercise formulas
are useless at best. But most of the time, they
are actually dangerous!
Of the 20 patients I studied, following
the conventional exercise formulas was harm-
ful for 18 of them. That means the exercise
formulas will damage the health of 90% of
the population!
On the other hand, the exercise formu-
las had the other two patients exercising at
levels that were too low for them. Although
the exercise wouldn’t hurt them, they were
wasting their valuable exercise time.
How Can You Exercise Smart?
So how can you make sure that you’re
getting enough exercise without going too far
and hurting yourself? It’s really very simple.
All you have to do is listen to your body.
It will give you signals that you’re going too
far. A good clue is to not exercise beyond the
level of exertion that you’re at when you
start becoming noticeably breathless. Simply
exercise at a rate just lower than that. For
example, let’s say you’re on the treadmill.
You start gradually increasing your speed. At
some point, you will start huffing and puff-
ing. At this point, determine your heart rate.
The best way to do this is to buy a heart rate
monitor, which you can find for less than $50
(some treadmills have them built in). But you
can also just count your pulse.
This heart rate will serve as the high-
end limit of your exercise. Then multiply that
number by .6 to determine the heart rate
that will serve as the low-end limit of your
exercise. So if your maximum heart rate is
150, your minimum heart rate is 90. Once
you have this figured out, you’re now ready
to exercise right.
Your Optimal Exercise
Regimen — It’s Easy!
The best form of exercise is to alternate
intervals of exercise between your high heart
rate and your low heart rate. Fitness experts
call this interval training. A typical interval
training session begins by exercising hard
enough to raise your heart rate up to your
low-end limit. This might be quite easy for
you. In fact, it may just take a brisk walk
rather than hard exercise.
Exercise at your minimum level for four
minutes. Then, after four minutes, start exer-
cising hard enough to bring your heart rate
— 3—
up to your upper limit, and leave it there for
about one minute.
After one minute at the upper end of
your zone, go as hard as you can for 30 sec-
onds. At the end of that 30 seconds, your
heart will be pounding and you will be very
breathless. Then, after this “anaerobic
burst,” dramatically decrease the intensity of
exercise so that your heart rate comes down
to your lower limit again.
Continue repeating the cycle of four
minutes of lower limit exercise followed by
one minute of upper limit exercise and 30
seconds of maximum effort for a 20 to 30
minute exercise period. Plan your schedule
so that you do this about three to four times
a week.
Harder Is Not Better!
Many people erroneously think that the
only good form of exercise is hard and fast.
That may be a great way to win a race, but
it’s not the best way to stay healthy. Unless
you’re a competitive athlete, it’s very impor-
tant to always alternate between heart rates.
Of course, as you begin to get healthier, you
will find that your exercise heart rates may
begin to change. As they do, you can safely
tolerate greater levels of exertion.
Even though it’s easier than exercising
hard, exercising smart is much more effective.
It’s also healthier, not to mention more fun!