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
• eBook ISBN: 9798822918641
• Edition: 1
• Topic: Medizin
• Subtopic: Ernährung, Diätetik & Bariatrie

It is nearly impossible today for the average person to understand what comprises a "healthy" human diet & lifestyle. The Riker Regimen provides you with the latest information about how our lifestyles and diet are contributing to our poor overall health. Dr. Riker provides a common-sense approach to optimal human nutrition and lifestyle, resulting in lifelong benefits of improved overall physical and mental wellness.

We are witnessing an unprecedented epidemic of childhood & adult obesity, type-2 diabetes, chronic inflammation, immune dysfunction, auto-immune disease, mental disorders and obesity-related cancers. The very root cause of every one of these conditions can be directly related to the food & lifestyle choices that we make each day.

As physicians, we were trained to treat disease, but never taught to understand the root cause of disease states, such as diabetes, obesity and even cancer. My goal with The Riker Regimen is to provide you with the necessary resources and evidence of how to eat, live and exercise towards a healthier, and happier version of yourself, both mentally and physically.

Written by acclaimed author, researcher, speaker, and surgical oncologist, Dr. Adam I. Riker, along with exercise coach Jody Raymond, The Riker Regimen was originally developed to help cancer patients boost their immune system to help fight their cancer. These dietary and lifestyle changes also helped to improve, and often eliminate, these "co-morbid" conditions. Dr. Riker does not claim to be the authority on human nutrition, rather he has integrated the best available data on human nutrition, to easily understand and implement these changes to your life. He encourages you to question the so-called "experts", always inviting readers to doubt and question. In the end, it is YOU who must take ownership & responsibility for your own health.

It is a lifestyle, not a diet.

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