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March 15, 2016

Heal Yourself

          Epler Health

Machines are built to repair themselves, and so can you.

At any given time, people have something that needs some healing attention. Healing is the process of restoring physical health from injury or disease and restoring mental and emotional health. Healing is a state of mind, and you can use your mind to help with healing.

 Two basic requirements. Before talking about healing, you need to do two things. First, learn everything you can about the anatomy of the injury or the mechanism of the disease process from your doctor and review of established evidence-based websites. Second, use your best medical treatment option available, such as antibiotics, medications or surgery. Ask your doctor questions about the injury or disease, about the diagnostic process, how to monitor the process, and the treatment options including the natural history of the process. Ask questions until you thoroughly understand the answers. This will help you be in charge of the situation and begin healing.

Use your mind for healing. You need to have a positive approach to the injury or illness. Tell yourself, you can take charge and successfully manage this situation. Remember, in some situations, you may not be able to cure it, but you can always manage it, and that’s good enough. Anger and a negative approach causes the neurolinguistic trap. This occurs from repeatedly thinking of and verbalizing anger and negative feelings (complaining) about the illness. This counterproductive activity establishes a bad neuropathway sending you down the road of perpetual aggravation and worsening the process. A positive approach neuropathway sends you down the road to strength and control. Use compassion as a companion approach. Have compassion, not anger, for your injury or diseased organ system.  

Controlled breathing. Use controlled breathing. Breathe silently and equally in and out, without holding your breath at the top or the bottom of the breath.  Move your lower abdomen out as you inhale, also called belly breaths. This will decrease stress which will help the healing process. 

Visualization. This can be used to help healing especially while in the alpha- or theta-brainwave state. These relaxed brainwave states help manage fear which is a huge initial part of an injury or illness. There are several ways to use visualization, and you can develop your own. Here are four examples. First, mentally send healing energy to the specific body part that needs healing such as the elbow or knee or the organ system such as the heart. Learn about the anatomy or the illness because the more specific, the better. Second, visualize replacing dysfunctional and abnormal cells with new healthy cells. Begin with one cell, then two, four, eight until you reached millions. Third, visualize repairing damaged DNA in your cells as future cells will be healthy. Finally, with your mind, reignite your dormant healing genes involved in the injury or disease process. 

Persist. The healing component of an injury or disease process can have a powerful influence in your life and if successful can restore your physical, mental, and emotional health. Healing is a state of mind, keep learning new ways to use your mind for healing.

Gary R. Epler, M.D. Best-selling author of “Fuel for Life: Level-10 Energy

October 22, 2015

Alpha-Brainwave [Meditation] Time for Health and Happiness

Imagine having the feelings of joy, creativity, and confidence. These are wonderful, soothing feelings that we need every day especially during a personal downturn, loss of income, stress, or pain. How can we do this? It’s through meditation or what I call alpha-brainwave time.

What's alpha-brainwave time? It’s day dreaming. It’s meditation. It’s time when you are experiencing alpha brainwaves. We have several brainwave frequencies. Beta brainwave activity occurs during our typical waking day. Alpha brainwaves and theta brainwaves occur during light and moderate sleep. We require 15 minutes of very slow delta waves for deep sleep every night. Gamma waves are fast and may occur during peak performance. Wake up and unlock the benefits of alpha brainwaves. You can also learn to be in a theta brainwave state while awake for even greater benefits.

How do you do alpha-brainwave time? The traditional way is with sitting, eyes-closed meditation, which continues to be the gold standard. I prefer new eyes-open meditation that you can do while sitting, walking in the woods, walking or slowly jogging on a treadmill, swimming or during yoga. The Norwegians have a term “Friluftsliv” which is the alpha-brainwave feeling that develops being outside in free air.

5 benefits from alpha-brainwave time. First, alpha-brainwave time decreases stress by lowering your blood adrenaline levels. You go from the flight-or-fight state to the stay-and-play state. Second, meditation releases feel-good neurotransmitters and hormones including endorphin, dopamine, and serotonin. Third, meditation balances your left and right side of the brain. We need the left brain to function in society, but it’s rigid and dominant. Meditation shifts some of this activity to the right brain – the social and creative brain making a more enjoyable day. Fourth, people may depend on outside activities for pleasure and enjoyment, but this is an inside job – meditation brings that pleasure inside with no need for outside forces. Finally, science-based benefits of alpha-brainwave time include increasing mirror-neuron function that improves social interaction and increasing the life of telomeres at the end of your chromosomes for increased lifespan.

Take action: Learn everything you can about alpha-brainwave time and meditation. Learn the different ways and find one that is best for you. Give yourself 15 to 20 minutes of alpha-brainwave time every day and especially when you face the inevitable personal downturns and stress. Alpha-brainwave time will give you energy, confidence, and joy. If you wish, watch "Who Knew Life was so Easy?"

Gary Epler

Best-selling author of “Fuel for Life: Level-10 Energy” and upcoming book: “Universal Path to Health and Happiness: 15 Practices throughout the world."



September 14, 2015

Companion Habits for Doing Your Best Work

For your best work - do the second part of the job and finish the last 5% of the job. 

Do you want to find the best people to help you? Make sure they do the second part of the job and finished the last 5%. Do you want to do the best job? Do the second part and finish the last 5% of the job.

Every job has two parts.

I had some work done on the house replacing some wood that had become worn. The first part, they did a perfect job replacing the wood, couldn’t have been better. The second part, clean up and protect the house. They failed miserably with the second part. They left a mess. There were scraps of wood and paint on the grass, the flowers were trampled, and worse, there were deep gouges in the wood from the ladders. Not so good.

If you want the best, every job has two parts. A good doctor diagnosis and treats disease correctly, the best doctor does this plus has a caring personality. A spin class instructor may have the best music and routine, but lack the second part of creating a positive social interaction in the class. A good plumber fixes your sink. The best plumber fixes your sink and doesn’t trample mud on your floor, doesn’t leave grease on the cabinets, and doesn’t scare you. You need help clearing two feet of snow from you driveway? The good snow remover removes the snow from the driveway. The best removes the snow from the driveway, doesn’t plow the snow into your neighbor’s yard, clears the sidewalk, and cleans the edges.

Look at your work. Do you do a good job or do you do the best job? There are two parts to every job. Know the second part, do the second part, and you will be the best.

Finish the last 5% of the job. 

My friend Bob owns a construction company and told me the first 5% and the last 5% of building a house are the hardest. Review your experience, is he right? Yes, he is. Finishing the last 5% of any job separates the best from the average.

My wife, Joan and I watched two houses being built during our Sunday morning run along our neighborhood route. They were beautiful, majestic homes. They were both built quickly during several months. However, for months after building the first house, the street sidewalk remained in total disrepair from the construction, and the small strip of grass between the sidewalk and the street was mud. For the second house, again several months after “finishing” the job, the protect-the-environment-straw bales were spread throughout the street and neighbor’s lawn. Both of these last finishing touches will remain there for several more months or even longer. For another new house at a different part of our run, the owners took two years to clean up scraps of wood and finish a tiny strip of landscaping in front of their new house that was built in less than a year. These minor details may not bother some people, but the job wasn’t finished. And this issue occurs every day in our businesses and social lives. What about the husband who takes out the trash bag, but doesn't put in a new trash bag in the barrel, leaving this annoying job for his wife? Examples are everywhere.   

My friend Scott told me about his experience with the last 5%. He was a furniture mover in the past and experienced two situations. When two crews did the work, if the first crew only moved the big, obvious items, it took the second crew twice and sometimes three times longer to find, load, and pack the last 5% of small random items. If the first crew, moved what needed to be moved including extra nuisance items, the total job took half as long and cost half as much. Secondly, when homeowners left loose pieces scattered throughout the house in the attic and basement, it took more hours to finish this last 5% than to completely empty the entire house resulting in higher cost to the homeowner. Completing the last 5% saves money too.

Look at your work. Do you complete the job? Do you leave tools scattered throughout the house after minor repair work? Do you clean up after making a mess fixing something? At your work, do you stop at the last 5% of the job and go home? Do you let your associates or friends finish the last 5% of the project?

Finish the job every time. You will have the satisfying feeling of doing a great job, even if no one notices, and you won’t have the lingering, unsettling feeling of a job not quite finished. Second, you will be more successful in your overall work and social interaction. Do the last 5% of the job to be the best.

Take action:  Everyone needs to take action for doing successful work. Do the second part of the job and finish the last 5% of the job.

Gary Epler

Best-selling author of “Fuel for Life: Level-10 Energy

Epler Health





August 10, 2015

You’re the Boss: Manage Your Disease


You can manage your disease better than anyone else can. Chronic diseases such as heart disease, cancer, asthma, type II diabetes – you may not be able to cure them, but you can manage them to live an energetic, extraordinary life filled with creativity and enjoyment.

How do you manage your disease?

Start with learning everything you can about the disease. Explore the internet top five searches. Trust yourself, you will be able to read sources that will help you. Learn the causes and learn how the disease is diagnosed – what tests and x-rays are helpful. Is a biopsy needed? Learn the treatment options. There are always options – the natural course of the disease without treatment, medical treatment, surgical treatment, and complimentary treatments. Monitor the progress – is it improving, staying the same, worsening. Often staying the same is good enough, as this is managing the disease and will not interfere with your life. If worsening, try another option. Finally, create a healing environment. This is where the mind is a powerful. You can be healed without being cured. It’s in the mind.

What do you need to know about diagnosing your disease?

You may think that diagnosing disease is the doctor’s job. This is true, yet it is helpful for you to learn about the diagnostic process because you’re going to be asked to decide which tests to have. Some are simple, a blood test or urine test, while others such as special x-ray tests and especially tissue biopsies are complex and have potential adverse reactions. So, learn about potential causes of disease and the diagnostic process. Importantly, ask your doctor the reason for the test, what happens if you don’t do the test, the chance of making a diagnosis, the risks of the test, and finally alternative options.

Find out the treatment options.

There are always options. Ask your doctor what happens if you don’t do anything. What is the natural history of the disease process? This will help you several ways. First, the process may resolve over time. Second, you will have something to monitor to determine if the treatment plan is working. Third, it may be a rapid deadly outcome and you will have intense decisions to make. After this, ask about the medical treatment options. What medicines will be used? What is the typical outcome with these medicines? What are the adverse reactions of the medicines? You may need to know surgical options. What is the operation? What are the chances of success? What are the risks? Ask the same questions about chemotherapy and radiation treatments. When you find out the answers, you will be able to weigh the benefits and the risks to make a decision that is best for you.

Monitor your disease.

Now that you have a treatment plan, it is helpful to monitor the progress. This can be simple by keeping track on your iPhone or computer, or developing an elaborate computer graph. Use the 48-hour rule. If the process is improved in 48 hours, continue the plan. If the process is unchanged, give another 48 hours and re-evaluate. If worse in 48 hours, contact your physician and maybe continue the plan or change the plan, depending on severity. If there is dramatic worsening, call 911 or go to the emergency room.

How do you heal?

Healing is a state of mind. You can be healed despite having a chronic disease. I’m reminded of the professional piano player who was blind and emaciated from AIDS, yet as he was sitting at the piano, he told the interviewer he was at peace and healed. He died the next day. You can learn how to heal. There are several do nots: Do not dwell on your disease. Do not complain to others. Do not let the disease take over your life. Follow what has been discussed: Learn about the disease, know you have chosen the best diagnostic studies and treatment options for you, and monitor the process. Develop a positive attitude toward the management plan. This will give you a feeling of control and being in charge of the disease. Next, you need eight hours of sleep, one hour of exercise, and eat the right foods in the right amount including lean protein, omega-3 fatty acids, and slow-burn carbohydrates. Use the power of your mind, spend alpha brainwave time through meditation. Have compassion for yourself and the organ system involved. Use visualization of healing the process. Develop relaxation techniques through belly breathing and yoga breathing (equal breath in and equal breath out). Manage stress through these techniques.

Take action.

Learn about your disease, know the diagnostic process, understand the treatment options, monitor the disease, and create an environment for healing. You are in charge. You can manage your disease better than anyone else. Your chances of success are unlimited.

Gary R. Epler, M.D. 
Best-selling author of "You’re the Boss: Manage Your Disease


Image via Public Domain Archive

July 17, 2015

One Food that is Killing You


Too much omega-6 is one food that scientists are now saying will cause increased mortality by causing inflammation throughout the body resulting in heart disease and stroke.

What’s omega-6?

It’s an unsaturated fatty acid. The number 6 is the location of a double carbon bond on the long-string fatty acid. It’s an essential fatty acid, which means the body does not produce omega-6, and it must be consumed from an outside source. We have been told that the unsaturated fats are the healthy ones, and saturated fats are the ones that cause artery inflammation. Even though an unsaturated fat, too much omega-6 also causes inflammation. This inflammation may occur in the coronary arteries causing a heart attack or in arteries leading to the brain causing a stroke. Recently, people who replaced saturated fats with omega-6 increased their risk of heart disease.

Why is omega-6 a problem now?

Omega-6 was not a problem before the 1950s and is not currently an issue in many non-industrialized countries. Why? The biggest source of omega-6 today is from processed foods and meats. New manufacturing techniques for food preservation and chemically-manufactured foods such as high-fructose corn syrup were not available years ago. In the past naturally-occurring foods resulted in a mostly healthy balance of omega-6.

What are the biggest sources of omega-6?

Vegetable oils, processed foods, and unhealthy meats are the biggest sources of omega-6. Vegetable oils that have high amounts of omega-6 include sunflower oil, corn oil, soybean oil, and peanut oil. It is paradoxical that in the 1960’s, corn oil and peanut oil were recommended for replacement for lard and butter for frying foods because these contained unsaturated fats and not the unhealthy saturated fats. Yet, today these are unhealthy high omega-6 oils. Soy beans have a worse story, often thought of as a healthy alternative in the past, today processed oil from soybeans is the biggest source of omega-6 in the American diet. Processed soybean oil is everywhere. It’s in chips, pastries, snacks, ice cream, and fast food. Processed corn and soy are used for animal feed and farmed-raised fish feed resulting in high omega-6 content of these foods. Whole soy beans are loaded with omega-6.

Unhealthy meats may be common in the US. I recently drove across the country with my family from shining sea to shining sea and purple mountains. In the middle of the country, we experienced a foul-smelling stench for several miles that permeated the car causing nausea in all of us. There were hundreds and thousands of cattle squeezed tightly in pens next to each other. Were they receiving processed corn and soy feed plus steroid hormones for muscle growth? Probably. These are deplorable conditions for these animals, and the meat will have unwarranted excessive amount of omega-6 that will overwhelm the balanced omega-6/omega-3 ratio in people. The same situation may occur with pen-raised chickens and farm-raised fish, both having too much omega-6.

Why is the omega-6/omega-3 ratio so important?

Food science has led us to something new to understand. The body needs an equal balance of omega-6 and omega-3 for optimal health, but a high omega-6/omega-3 ration causes inflammation. In the past, there was a healthy balance between these two fatty acids until manufacturing processes and forced-fed animal practices have developed during the past 25 years. Now there is an overpowering imbalance from 15 to as high as 40 times more omega-6 compared to omega-3 allowing the inflammatory properties of omega-6 to damage the lining of the heart and brain arteries, and causing other inflammatory responses throughout the body. It’s important to restore the balance by decreasing omega-6 intake.

Take action.

Learn as much as you can about omega-6. Read food labels, even some so-called health foods such as energy drinks and energy bars may contain large amounts of omega-6. Foods with lower omega-6 levels include organic whole fruits and vegetables as well as grass-fed meat, free-range chicken, cage-free eggs, and free-swimming ocean fish. Limit high omega-6 vegetable oils such as sunflower oil, corn oil, soybean oil, and peanut oil. Limit or eliminate processed foods, drinks, and meats.

Gary R. Epler, M.D. at

Best-selling author of “Food: You’re the Boss



August 15, 2014

10 Steps to a High-Energy Day

Do you want to live a high-energy day, every day? You need to more than ever. You need a huge amount of energy to live life to the fullest. Energy for work, for creativity, for your family, and to enjoy every minute of the day. I call this “Level-10 Energy.” It’s the energy of the universe. I discovered this through years of research looking for a way people can improve their lives. Level-10 Energy is fuel for life!

What's a Level-10 Energy day? It's an amazing day. It’s one of those days you love to have. Everything goes well, you’re on top of the world, nothing bothers you, and you can do anything. You're alive with energy. Your mind is generating positive energy. Nothing goes wrong. Annoying problems don't develop. You talk to people and people talk to you. You listen to people and people listen to you. You help people. People help you. Your work creates energy. You’re forgiving. You’re grateful. You’re creative. You enjoy life.

How do you have a Level-10 Energy Day? The sources of energy are everywhere. You just need to know how to use them. There are 10 steps that will work for you.

The first three include eight hours of sleep, one hour of vigorous exercise at the best of your ability, and eating the right foods for energy including lean protein, omega-3 fatty acids, and slow-burn carbohydrates. You need eight hours of sleep to replenish the adenosine energy chemical that is depleted during waking hours. One hour of vigorous exercise will create feel-good hormones and neuro-transmitters that include endorphin, dopamine, and serotonin. Group exercise will produce oxytocin, the bonding hormone. Lean protein will provide pure energy. Omega-3 fatty acids will keep the arteries healthy. Slow-burn carbs will prevent blood sugar spikes that cause damaged inflamed arteries and inflamed big bellies.

Two more steps include learning something new every day and using your alpha brainwaves. Not too many people like to take tests, but almost everyone loves to learn. It gives you energy. Learn something new. This can be random and not related to your work. We have five types of brain waves according to frequency. Beta brainwaves are our usual waking state and help us through our daily routine. Alpha brainwaves are slower and can provide a huge amount of creative and feel-good energy. They usually occur during light sleep and with practice, you can create them while awake with eyes open through calming brain activity or meditation. Day dreaming – that’s the alpha brainwave state. It’s healthy and provides energy.

The remaining 5 steps provide energy and create a Level-10 Energy day through the use of the mind and your thoughts. They include managing fear and stress, positive social interaction, being grateful, seeing the good in all things, and helping others. We can usually manage acute stress without harm, but chronic stress is dangerous to our health by producing harmful inflammation chemicals in our blood. Chronic stress is usually caused by fear – manage the fear and you manage the stress. Positive social interaction with people produces feel-good energy. Say hello to someone and talking every day. Being grateful creates a great feeling and energy. Look for the good things throughout the day, it will give you uplifting energy. Finally, help someone. It feels good and provides input for your Level-10 Energy Day.

For you, Level-10 Energy can provide a day filled with creativity and enjoyment. Use the 10 steps for a blueprint to success.

Gary R. Epler, M.D., #1 Amazon best-selling author of “Fuel for Life: Level-10 Energy

Check out Jennings Wire for a Level-10 Energy Podcast 



February 22, 2014

Level-10 Energy Explanation for Synchronicity and Serendipity

Synchronicity occurs when two unrelated events come together to create a common outcome. Heads and tails are two unrelated opposites but are related as a coin. Serendipity is a happy coincidence or miracle discovery.

There are many instances of seemingly unrelated events that nonetheless are united. For example, have you ever thought about a childhood friend or a roommate and when the phone rings, it’s that very person? Or, how a mother knows that her child is in danger and rushes to a distant scene to save her child? Or why scientists in two different countries make the same discovery simultaneously?

How can thoughts be sent thousands of miles? They aren’t. These aren’t coincidences, nor are they simple statistics (e.g., a chance of 1 in 4.5 billion thoughts). It’s not the result of brainwaves either; they’re too short.

The answer is Level-10 Energy. Here’s how it works. It’s a five-component Einstein thought experiment.

First, Level-10 Energy consists of subatomic packets of pure energy, each one identical, and all are gregarious. They love to be near each other. These energy packets make up 70 percent of the universe and are expanding at an astonishing speed. That’s a huge amount of Level-10 Energy.

Second, these Level-10 Energy packets are like a hologram. Each one contains all of the information in the universe from the past, present, and future. Therefore, as you think about your friend or roommate, each Level-10 Energy packet in the universe already has the matching thought. There’s no lag time because time is not involved. These tiny packets of energy are in every cell of the body, including the brain and the source of thought. Therefore, your thoughts are instantly available.

Third, your thought has a unique Level-10 Energy configuration.

Fourth, there is an exact complementary replica of that thought in each of these holographic Level-10 Energy packets.

Fifth, these two configurations meld together causing the synchronicity or serendipity outcome. It’s like pieces of a puzzle with two separate pieces of Level-10 Energy forming a single piece.

The implications of this thought experiment are exciting. Your friend calling or the two scientists from separate laboratories creating the same result are random. But, what if we could learn to create these occurrences? We’ve been told there are opportunities all around us. This is true, but how do you connect with them? If you’re single, you know that the perfect spouse is somewhere, but how do you make the connection? You know there is an answer to a problem, how do you find it? 

The hologram nature of Level-10 Energy shows that all answers are available to us.

So, how do these thoughts meld together? Seeking out the corresponding thought is impossible as there are infinite thoughts available in the Level-10 Energy pool. Attracting the two energy thoughts together will not work as these are pure Level-10 Energy without a positive or negative charge. Try this: create the alpha brainwave state, visualize the exact counterpart thought, and merge the connection with your mind.

This concept could change the way humans behave and interact. Imagine what thinking and communication will be like 200 years from now. That’s fuel for life.

That’s Level-10 Energy.

Note: Please send me your experiences related to this topic so that we can learn more about it. 

Written by Gary Epler, bestselling author of Fuel for Life: Level-10 Energy


January 27, 2014

Energize the Workplace in 5 Steps for Maximal Productivity

Level-10 Energize the Workplace  

Did you know that only 30% of employees are fully engaged in their work? Did you know that 10% of employees actually try to harm the company? These are grim numbers for both employers and employees. Energize people and turn the disengaged into a productive force. How?

First, begin with a Level-10 Energy day. What’s a Level-10 Energy day? “It's like being on top of the world with no worries. It's doing anything you want without stress. It's the feeling of unlimited creativity and enjoying every minute of the day. It's the best feeling in the world. It's a way of life!” Follow the steps to success including the right amount of sleep, find the exact exercise, eat special foods for energy, and more.

Second, turn work into an energy builder. Some people are able to do this naturally. For most, it’s a learned response. The good news is that almost everyone, no matter the job they do, can learn to create energy while working. Concentrate on positive events. Shrug off negative comments and events, let them pass through without using energy to judge them or fight them. Gain energy through positive interactions with people and focus on successes, no matter how small. Learn about your special traits and talents. These are defined as recurrent behaviors and activities that you enjoy doing every day and keep returning to them over the years. There are about 30 of them and everyone has three to five that are uniquely theirs. They are your passion. Know them and do work that’s aligned with your traits and talents. This is what will happen –you will enjoy your work, you will be good at your work, and you will be energized. For quick energy, look for the good things at work, compliment someone, and give a gesture of help.

Third, create a positive work environment: The energized environment occurs when people know what is expected of them. Everyone needs the tools and resources to do the job right. You need to be setup for success and believe your opinions matter. Everyone needs opportunities to learn and grow.

Fourth, eliminate an environment of chronic stress. Chronic stress can cause cortisol-based life-threatening health problems and drain energy. Stress is a fear-based reaction. A plane ride with up and down loops is exhilarating for some people, producing positive neurotransmitters and hormones, but terrifying for others, producing stress hormones and chemicals.  What are some ideas for coping with stress? The happiness factor is important, learn to focus on what’s intrinsically important and discarding or ignoring everything else. Exercise is an excellent stress reliever. Compassion, kindness, and forgiveness are stress relievers. Eliminate stress by realizing that it’s an interpretation of a threat, based on fear. “Eliminate fear at the workplace, eliminate stress.”

Fifth, create energy from social interaction at the workplace. You need to feel free to flourish in creativity. Take advantage of people who are battery chargers. They can instantly charge a person’s energy level from low to high. Being near them, talking to them, and interacting with them can be energizing. Better yet, be one yourself. The science behind the transfer of energy between people is related to the feel-good neurotransmitters like oxytocin, the bonding hormone. How can someone become an energy producer? Have a Level-10 Energy day.

These five steps will increase personal energy at the workplace resulting in enjoyment, improved efficiency, and higher productivity. 

Gary Epler, Best-selling author of “Fuel for Life: Level-10 Energy

October 04, 2013

Level-10 Energy Thinking

  Have you every thought about a childhood friend or a college roommate and the phone rings or an email arrives within a few minutes, and it's your friend?  How does this happen?  Is it a statistical chance - no, the numbers are too large, you have 300 thoughts per minute, which would be 4.5 billion thoughts in 30 years, it's not going to happen by chance. What about transporting these thoughts by brainwaves? No, brainwaves are too slow and can't travel thousands of miles. The answer is Epler's Level-10 Energy.

How? Level-10 energy consists of subatomic gregarious packets of pure energy, each one identical, containing all information from the past, current, and future time. Therefore, as you have the thought about your friend or roommate, each Level-10 Energy packet in the universe instantly contains that thought, so your friend can instantly have the same thought.

Let me know about your Level-10 Energy experiences.

Gary Epler     

April 14, 2013

Level-10 Energy for Women

    We all want to live our lives energized, ready to enjoy each day to the fullest. All too often, though, we find ourselves falling off the energy cliff. It’s easy to yawn and reach for caffeine, but there are better ways to stay energized, to give yourself the energy boost you deserve every day, and be that person you want to be. Learn three easy steps to have energy for life.

First, energy spark your day with enough sleep – eight hours, no more and no less – it’s the key to success. Go to sleep every night at the same time, add eight hours, and wake up every day at the same time. This can be the most difficult step, but it can change your life. If you’re a night owl, you can decide to modify your sleep habits. Try getting up early, do some work, go for a jog along the river or a walk along a mountain trail, or go to a workout club. Your brain needs eight hours of sleep to recharge adenosine, the brain-energy chemical. It’s possible to do anything you want to do with enough sleep.

For next energy step, exercise one hour to the best of your ability and time every day. It will give you unlimited energy. Any age can find a way to exercise – by walking, jogging, bicycling, swimming, you name it. The social way is to take classes at a local fitness club, dance center, or senior center. It’s great and so much fun to meet people and share common interests. Besides, exercise in a group produces oxytocin, the bonding hormone, so you really enjoy being with people and look forward to seeing your workout friends every day. Commuting and working full time, raising a family, and taking care of parents can make finding time to exercise challenging, but if you make it a priority, you’ll find a way. Try exercising before everyone wakes up or during your lunch hour at work or right after work. You’ll feel so much healthier, be thinner, and look great.

Maintaining a healthy weight takes you to the third and last step, finding the right foods and eating them in the right amounts. It’s tricky to figure out the right foods, you can scroll down the computer and find confusing information, so here they are, in living color. Eat lean protein without any fat or fried batter, like boiled chicken, steamed salmon, or quinoa. Believe it or not, we need healthy fats, like those that come from olive oil and omega-3 fatty acids found in salmon and walnuts to build cells and healthy hormones. The hardest thing to do is to remember to eat more slow-burn carbs, which means carbs that don’t increase your blood sugar. Examples are spinach, broccoli, rapini, and high-fiber foods. When trying to figure out how much to eat, start with these secrets to portion-size mastery – use small plates and split entrées in restaurants. You’ll notice an immediate difference and feel great. Allow yourself to cheat one day a week and look forward to your day of cravings. Enjoy every bite without stress. And, if you bake cookies, instead of eating the batter, eat one cookie, and give the rest away with love.

Getting enough sleep, exercising, and eating the right foods will have you on the high-energy path to a happy and healthy life. See you there.


Written by Joan Epler who is an energy fitness expert in Wellesley, Massachusetts. Her husband, Dr. Gary Epler, is a Harvard Medical School professor, has written four health books, and is the creator of Level-10 Energy®. Another exercise secret? You can meet your spouse. Joan and Gary met jogging the opposite way along the Charles River in Boston, and it was love at first sight. They ran together every morning, and he proposed beneath the Eiffel Tower before the Paris Marathon. For their first anniversary, they ran the Greek Marathon together. Sign up for energy at Epler Health. This article can also been found at Savvy Gal