Hi, I’m Alfredo Álvarez-Frías, the Lifestyle Pill Coach™.
You might be wondering how and why I came up with the alias. Well, I never really liked only calling myself a ‘dietitian’. It implies that I only help people with their diet when, in fact, I help them with much more than that.
I’m passionate about nutrition and lifestyle medicine research, which is how the Lifestyle Pill Coach™ came into existence: it embodies the integration of sound science and the lifestyle factors that optimize health.
How can I serve you? I’ve worked in healthcare since 2015, and I’ve helped numerous Committed Action-Takers improve and put into remission lifestyle-related chronic diseases with lifestyle medicine.
Put simply, I help you, a committed action-taker, finally achieve your best body, so you can get off the roller coaster ride, have all-day energy, and simply be your confident self.™
I specialize in YOUR success!
See what health professionals have to say about me here!
If you’d like to work together, watch the free Best Body Masterclass, answer a few questions in the application, and book a free strategy call to start the process!
Credentials & Certifications
– Registered Dietitian Nutritionist (RD / RDN)
– Certified Diabetes Care and Education Specialist (CDCES) / Type 2 Diabetes Dietitian
– National Strength And Conditioning Association Certified Personal Trainer (NSCA-CPT)
Coaching Specialties
– The Synergistic Seven™ (Personal Development, Meaningful Relationships, Stress Management, The Fiberterranian Method™, Purposeful Exercise, Rejuvenative Sleep, Sun & Nature)
– Weight Loss / Fat Loss & Best Body Transformations
– Strength Training and Calisthenics
– Type 2 Diabetes Remission
– Prediabetes Remission
– Hepatic Steatosis (Fatty Liver)
– Hypertension (High Blood Pressure)
– Hyperlipidemia (High Cholesterol & Triglyceride Levels)
A Few Things About Me
My favorite hobby is reading, and I do it every day. You can’t achieve the highest level of wisdom without the prerequisite knowledge. Learning something new is one of the few invaluable things that makes me feel alive.
Strengthening the mind with reading is incomplete without fortifying the body with strength training. Something must be said about the self-growth that comes with pushing yourself physically and setting new personal bests, with only your intrinsic motivation propelling you to it.
Not understanding things bothers me quite a bit. I frequently look up things I don’t know or can’t remember. It’s a double-edged sword: I catch myself going down a rabbit hole more often than I’d like!
Efficaciousness, efficiency, discipline, persistence, and self-improvement are five elements that direct my life. I consistently challenge myself to be greater in everything I say or do and in the results I get for myself or others. I frequently strive to experience the little and the new with my loved ones, all while trying to take advantage of time a little better every day.
I am the creator of the Fiberterranian Method™
My layman’s definition for fiber is all the edible foods that come from the ground that have far-reaching health benefits, including the prevention and treatment of many chronic diseases, such as obesity, type 2 diabetes, heart disease, fatty liver, elevated cholesterol levels, and elevated blood pressure.
Fruits, vegetables, nuts, seeds, avocados, olives, beans, whole grains, and starchy vegetables are high-fiber foods.
The people I’ve helped with the Fiberterranian Method™ have experienced tremendous improvements in their weight and health, including improving and, in many cases, remitting their type 2 diabetes, high cholesterol levels, high blood pressure levels, and obesity.
The research supports that consuming plenty of fiber daily is optimal for longevity, health, and the treatment of nutrition-related disease: no single nutrient comes close. After all, the amount of fiber you eat every day is the best surrogate and predictor of your nutrition-related health status in the short term and in the long term.
More than 90% of American adult women and 97% of American adult men don’t get the minimum daily fiber target (14 grams per 1000 kcal), and very few get the optimal, therapeutic levels of fiber every day. Interestingly, 74% of Americans are overweight or have obesity and almost 90% of adults with diabetes also are overweight or have obesity. See the relationship here?
O’Keefe (2019) eloquently summarizes the connection between dietary fiber and health:
In 1969, Denis Burkitt published an article titled “Related disease–related cause?”, which became the foundation for Burkitt’s hypothesis. Working in Uganda, he noted that middle-aged people (40–60 years old) had a much lower incidence of diseases that were common in similarly aged people living in England, including colon cancer, diverticulitis, appendicitis, hernias, varicose veins, diabetes, atherosclerosis, and asthma, all of which are associated with lifestyles commonly led in high-income countries (HICs; also known as western diseases).
Following Cleave’s common cause hypothesis—which suggests that if a group of diseases occur together in the same population or individual, they are likely to have a common cause—Burkitt attributed these diseases to the small quantities of dietary fibre consumed in HICs due mainly to the over-processing of natural foods.
Nowadays, dietary fibre intake in HICs is around 15 g/day (well below the amount of fibre Burkitt advocated of >50 g/day which is associated with diets from rural, southern and eastern sub-Sahalean Africa). Since Burkitt’s death in 1993, his hypothesis has been verified and extended by large-scale epidemiological studies, which have reported that fibre deficiency increases the risk of colon, liver, and breast cancer and increases all cancer mortality and death from cardiovascular, infectious, and respiratory diseases, diabetes, and all non-cardiovascular, non-cancer causes.
Furthermore, mechanistic studies have now provided molecular explanations for these associations, typified by the role of short-chain fatty acids, products of fibre fermentation in the colon, in suppressing colonic mucosal inflammation and carcinogenesis. Evidence suggests that short-chain fatty acids can affect the epigenome through metabolic regulatory receptors in distant organs, and that this can reduce obesity, diabetes, atherosclerosis, allergy, and cancer. Diseases associated with high-income lifestyles are the most serious threat to health in developed countries, and public and governmental awareness needs to be improved to urge an increase in intake of fibre-rich foods.
[…] The evidence that suggests that increasing dietary fibre intake to 50 g/day is likely to increase lifespan, improve the quality of life during the added years, and substantially reduce health-care costs.