The Riker Regimen

A Guide to Optimal Human Nutrition, Longevity, and Cancer-Free Living

Adam... M.D. F.S.S.O. Riker F.A.C.S.

• Publisher: Palmetto Publishing
• Year: 2023
• Edition: 1
• eBook ISBN:
  9798822918641
• Topic: Medicine
• Subtopic: Nutrition, Dietics & Bariatrics

Table of contents

• Cover
• Title
• About The Authors
• Dedications:
• Why Did I Write This Book?
• References, Articles And Works Cited
• Medical Disclaimer:
• Table Of Contents
• Forward
• Chapter 1: The epiphany
• Chapter 2: Eat whole foods, plant-based, organic…whenever possible [Avoids glyphosate and other chemicals]
• Chapter 3: Eat lots of green leafy and colorful vegetables daily [No Limit]
• Chapter 4: Olive oil and balsamic vinegar only on all salads
• Chapter 5: Eat some protein 2-3 times/week [fish, chicken or beef & bacon]; Buy organic, grass-fed, line-caught, free-range & avoid farmed fish
• Chapter 6: If it comes in a box, bag or a can…throw it out or don’t eat it. Period
• Chapter 7: No juice of any kind…that goes for “smoothies” too [exception is juicing with at least 90% vegetable juice]
• Chapter 8: Drink filtered water whenever possible [Avoids glyphosate in tap water; No plastic bottled water; Invest in a filter system for tap/well water]
• Chapter 9: No refined sugar, added sugar or artificial sweeteners of any kind [Erythritol is a palatable, ingestible pesticide]
• Chapter 10: No flour, wheat or whole grains [gluten] of any kind; There is no such thing as a “healthy whole grain”.
• Chapter 11: Eat healthy dietary sources of [un]saturated fats daily [avocado, hard-boiled eggs, sardines, olive oil, ghee, coconut oil, fish oil, tree nuts]
• Chapter 12: Limit all types of beans [legumes] to rarely [if cooked properly], or not at all; No peanuts/peanut butter. [Peanuts are in the legume family, not tree nuts]
• Chapter 13: Take a pre- and/or probiotic a few times a week, with a multivitamin, B-complex, Vitamin C, D, E, K, A and a few others supplements [See Addendum on vitamins/supplements]
• Chapter 14: Exercise [walk, run, bike, swim, whatever] whenever possible [work does not count; You only need to do this a few times a week/weekend]
• Chapter 15: No cow's milk, cheese or ice cream. Period. [Cow's milk is for baby cows, not baby humans; cheese is from a cow]
• Chapter 16: One cup of hot, green tea each day, in the afternoon, instead of lunch [tree nuts if you’re that hungry]
• Chapter 17: Your long-term goal is to become a “fat-burner” instead of a “sugar burner”; Start your morning with fats, not carbs, keeping your total daily carb intake to < 25-50 grams/day [1 banana: ~25 grams; 1 apple ~15 grams]
• Chapter 18: Incorporate some form of regular intermittent fasting a few times each week/weekend
• Chapter 19: You can eat one piece of whole fruit per day, or a handful of berries…that's it.
• Chapter 20: Cook only with clarified butter [ghee], coconut oil, olive oil or avocado oil
• Chapter 21: No sugar, artificial sweetener or creamer in your coffee [Try adding organic MCT oil powder and cacao butter instead]
• Chapter 22: Try to finish your evening meal by 6 p.m…No snacks or alcohol after this time
• Chapter 23: No TV, computer, smart phone or alcohol at least 2 hours before sleep; Create a relaxing, dark, quiet environment in the bedroom [no lights, no music and be in bed by 9 pm]
• Chapter 24: Take regular and frequent time off in order to do the things you enjoy most [vacation, friends, family, travel, hobbies]
• Chapter 25: Consider this regimen a permanent lifestyle change…and NOT a diet; Getting Started with the Riker Regimen
• Addendums:
• PART I: INTRODUCTION
• PART II: STRENGTH, FLEXIBILITY, AND BREATHING
• PART III: ENTER THE DRAGON
• PART IV: BREAKING IT DOWN
• PART V: STRENGTH TRAINING METHODOLOGIES
• PART VI: BALANCING THE RECOVERY PROCESS
• PART VII: FLEXIBILITY TRAINING
• PART VIII: BREATHWORK
• PART IX: NO SLOUCHING NO GROUCHING
• PART X: STRESS AND INFLAMMATION
• PART XI: MASTER WORKOUT PLAN
• PART XII: ISOMETRIC TRAINING
• PART XIII:  CONCENTRIC TRAINING
• PART XIV: ECCENTRIC TRAINING
• PART XV: HIIT IT WITH TABATAS
• APPENDIX
• SHORT EXERCISE LIST
• MASTER EXERCISE LIST
• References