Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    100 Ways to Optimize Your Life
    100 Ways to Optimize Your Life
    100 Ways to Optimize Your Life
    Ebook162 pages56 minutes

    100 Ways to Optimize Your Life

    By Gary Flam

    ()

    Read preview

    About this ebook

    Dr. Gary Flam is an expert, consultant, author, inventor, entrepreneur, and visionary in the fields of health and wellness, nutrition, ergogenics, pharmaceuticals, and medical devices. After years of caring for patients and dealing with several family illnesses, Dr. Flam set out on a personal quest for the ultimate in nutrition, physical performance and supplementation. These goals have come to fruition with his establishment of PhytoLife, LLC, a premium, science-driven supplement company that delivers optimal health and performance through education, supplements, and super foods.

    In 100 Ways to Optimize your life, Dr. Flam presents the 100 most important behaviors, habits, foods, supplements, exercises, and activities that can easily be learned and are essential to a healthy and well balanced life. Readers will find that as they learn and gradually adopt these behaviors and habits, they have more energy and stamina to confront the challenges that each day brings and are less plagued by chronic illness, depression, anxiety, insomnia, and a whole host of other stress related illnesses.

    Beginning with the Top Ten Behaviors, Dr. Flam describes the most important secrets to healthy living that are at the very foundation of wellness. He then builds upon this foundation by discussing other relevant behaviors, foods, supplements, common medical conditions, exercise, specific exercise patterns, stress, and specific stress reduction techniques. Dr. Flam then puts this all together in an easy to remember 6 point plan that holds all of the keys to optimizing health and physical performance.

    The book is rich with illustrations, tables, and figures, and represents the essence of Dr. Flam’s knowledge and expertise after 25 years of study and clinical practice.

    LanguageEnglish
    PublisherGary Flam
    Release dateDec 21, 2015
    ISBN9781310824838
    100 Ways to Optimize Your Life
    Author

    Gary Flam

    Dr. Gary Flam is an expert, consultant, author, inventor, entrepreneur, and visionary in the fields of health and wellness, nutrition, ergogenics, pharmaceuticals, and medical devices. After years of caring for patients and dealing with several family illnesses, Dr. Flam set out on a personal quest for the ultimate in nutrition, physical performance and supplementation. These goals have come to fruition with his establishment of PhytoLife, LLC, a premium, science-driven supplement company that delivers optimal health and performance through education, supplements, and super foods. Dr. Flam also serves as an owner/partner of Pharmaceutical Litigation Strategies offering research assimilation, planning, expert acquisition, preparation, deposition and trial support. His roles as complementary and alternative medicine consultant and owner/inventor at Ebiomedical Technologies Group, Inc. keep him in demand throughout the country. Gary also serves as an anesthesiologist/partner at USAP.

    Related to 100 Ways to Optimize Your Life

    Related ebooks

    Exercise & Fitness For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      20 Career Tips For 2020

      Jan 12, 2020

      20 Career Tips For 2020
      5 min read

    • Article

      How to BUILD WILL POWER

      May 7, 2021

      How to BUILD WILL POWER
      4 min read

    • Article

      Understanding Training Metrics

      Jan 31, 2021

      Understanding Training Metrics
      5 min read

    • Article

      How Cycling Affects The Brain

      Feb 22, 2019

      How Cycling Affects The Brain
      4 min read

    • Article

      Head To Toe Wellbeing

      Aug 13, 2021

      Head To Toe Wellbeing
      1 min read

    • Article

      DIABETES and HEART DISEASE

      Jun 15, 2022

      DIABETES and HEART DISEASE
      5 min read

    • Article

      Q & A

      Jan 22, 2021

      Q & A
      3 min read

    • Article

      Understanding Metabolic Health

      Oct 12, 2023

      Understanding Metabolic Health
      4 min read

    • Article

      The Foundation For Eating That Is JUST RIGHT FOR YOU

      May 7, 2021

      The lifestyle diseases plaguing the planet are multifactorial, and also from choice. What you choose to eat and drink either reduces or increases your risk of developing those diseases. Chief among them are obesity, T2D [Type 2 diabetes] and heart di

      8 min read

    • Article

      Heart Smart at Every Age

      Feb 2, 2022

      Heart Smart at Every Age
      4 min read

    • Article

      Weight Loss 101

      May 17, 2019

      Weight Loss 101
      11 min read

    • Article

      10 Ways To A Healthy Heart

      Aug 31, 2022

      LEE HOLMES runs Supercharged Food and recently released her book Supercharge Your Life. Visit her blog at superchargedfood.com for cooking inspiration, recipes and tips. Have you ever wondered about your heart and how you’re taking care of it? If you

      2 min read

    • Article

      Live Long Live Well

      Jul 2, 2020

      Live Long Live Well
      4 min read

    • Article

      Easy ways to CUT YOUR CHOLESTEROL

      Oct 7, 2021

      Easy ways to CUT YOUR CHOLESTEROL
      3 min read

    • Article

      State Of Affairs

      Mar 29, 2020

      State Of Affairs
      3 min read

    • Article

      Checking Up On YOUR MAN

      Jun 4, 2023

      Checking Up On YOUR MAN
      3 min read

    • Article

      10 Ways Live Longer

      Jun 24, 2019

      10 Ways Live Longer
      3 min read

    • Article

      Live Well For Longer

      Jan 3, 2020

      Live Well For Longer
      8 min read

    • Article

      12 Ways TO HELP your heart

      Aug 6, 2020

      12 Ways TO HELP your heart
      3 min read

    • Article

      Taking Cholesterol to Heart

      Feb 19, 2022

      Taking Cholesterol to Heart
      5 min read

    • Article

      The Guy’s Guide To HEALTH

      Aug 18, 2021

      The Guy’s Guide To HEALTH
      4 min read

    • Article

      Keeping Your Kidneys Healthy

      Oct 29, 2021

      Keeping Your Kidneys Healthy
      4 min read

    Related categories

    Reviews for 100 Ways to Optimize Your Life

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      100 Ways to Optimize Your Life - Gary Flam

      100 Ways to Optimize Your Life

      By Gary Flam, MD, DABA, DABHM, DNBPNS, DAAMRO, CPT, SHAPE

      Copyright © 2011-2015 Dr. Gary Flam, Ebiomed Technologies Group, Inc.

      All rights reserved.

      Distributed by Smashwords

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this ebook with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Ebook formatting by www.ebooklaunch.com

      Table Of Contents

      Introduction

      Chapter 1: Top 10 Behaviors

      Chapter 2: More Healthy Behaviors

      Chapter 3: Specific Eating Habits

      Chapter 4: Supplements And Over-The-Counter Products

      Chapter 5: The DSE Connection

      Chapter 6: Dysmetabolism Defined

      Chapter 7: When It Comes To STRESS

      Chapter 8: Adaptogens

      Chapter 9: Exercise Is A MUST

      Chapter 10: Getting Results From Exercise

      Chapter 11: Putting it all Together: Optimize Your Performance

      Appendix: PhytoLifeTM Story

      About The Author

      Introduction

      What do we want from life? How do we want to feel? How can we expect to feel? The answer to all of these questions is I definitely want more from life and to feel better than I do now. Wellness is promoted and the risk of developing disease is substantially reduced by healthy behaviors, eating habits and the judicious use of supplements. Eating healthy foods, getting sufficient physical exercise and taking responsibility for your own health can go a long way in maintaining health and preventing chronic disease. If we can effectively promote healthy behaviors, much of the suffering and death from chronic diseases involving inflammation, dysmetabolism, and cancer can be reduced or even completely prevented.

      Unfortunately, millions of Americans continue to practice unhealthy lifestyles that are linked to numerous types of cancer and other diseases. The purpose of this book is to share with you 100 ways to turn that situation around. The healthy behaviors in this book can reduce your risk of developing all chronic diseases including stroke, hypertension, coronary heart disease, Type 2 diabetes and even cancers. Why? Because healthy behaviors, foods, supplements, and exercise patterns reduce oxidative stress, inflammation, and expression of damaging genes, and increase expression of protective, healthy genes. It’s all in the genes.

      Science continues to show that poor diet, tobacco use, alcohol consumption and physical inactivity are the leading causes of death in the United States. Unhealthy lifestyle behaviors impose significant burdens on society, such as diminished quality of life, increased health care costs and disability. You can turn that all around by adopting the healthy behaviors listed here. Are you ready for the challenge? Here are the secrets to your optimum health and performance - for life.

      Chapter 1:

      Top Ten Behaviors

      # 1 Listen to Your Body

      As a physician, I have learned the value of listening to my patient’s description of what their bodies are telling them. If a patient expresses an unusual complaint, it often means there is something abnormal going on. Though they may not be able to express exactly what the problem is, the complaints are a red flag. The exact pathophysiology must be investigated, determined, and treated, with comprehensive history, physical examination, testing, diagnosis, and therapy. We all know this to be true for ourselves, so if something abnormal or unusual is happening, tell your friends and family, and see your doctor.

      # 2 Exercise Daily

      Adults need at least 30 minutes per day of moderate exercise (like brisk walking), 5 or more days per week and children need at least 60 minutes per day, every day, to minimize their risk of developing:

      • Heart or vascular disease

      • Hypertension or stroke

      • Diabetes

      • Various cancers

      • Inflammatory diseases.

      The best way to do this is to carve out time each day to walk more, drive less, take stairs when possible, ride your bike or walk instead of driving to work. Try to incorporate more physical activity (especially walking) into your daily routine. If you have dogs, walk them. If you don’t, get a big one and walk it daily. Start off with simple additions like walking, and gradually add more challenging tasks to your routine, like running, biking, hiking, sports, etc.

      # 3 Keep Your Blood Pressure Less Than 120/80

      Hypertension is the single most important cause of cardiovascular disease. Most people who have it don’t even know it, because they do not feel bad. Chronic elevated blood pressure causes increased stress and microscopic damage to all blood vessels including the heart. It can lead to:

      • Chronic inflammation

      • Spasms

      • Increased clotting

      • Enlargement of the heart muscle

      • Increased susceptibility to heart attack and heart failure

      All organ systems are affected by this chronic vascular damage while manifestations are commonly seen in the kidneys (CKD- Chronic Kidney Disease), Brain-stroke, Cerebrovascular Disease, and extremities- PAD (Peripheral Arterial Disease). Several behaviors discussed here help lower blood pressure, including eating a heart-healthy diet, increasing daily physical activity, maintaining a normal body weight, stress reduction, and avoiding tobacco and excessive alcohol consumption. Check your blood pressure at least once per day if it is borderline or high.

      #4 Lose Weight

      BMI or Body Mass Index is calculated by dividing your weight in kg by your (height in meters) squared. BMI= Wt (kg)/Ht2(m2) = 703*Wt (lbs)/Ht2 (in2). Keeping this number between 18 and 25 is associated with lower morbidity and mortality than what occurs in individuals who are too thin or overweight. Numbers over 25 are a much more common problem, with 2/3 of industrialized populations being overweight or obese. Obesity is an important risk factor for:

      • Diabetes

      • Cardiovascular disease

      • Elevated lipid levels

      • Hypertension.

      The treatment is increased caloric expenditure (exercise) along with decreased caloric intake (especially of high caloric density, low-nutrient foods, such as processed carbohydrates and fast foods) for an overall net negative calorie balance.

      # 5 Control Cholesterol

      It is estimated that 75% of all

      Enjoying the preview?
      Page 1 of 1