Excerpt from Outstanding Health: A Longevity Guide for Staying Young, Healthy, and Sexy for the Rest of Your Life

Energy Boosting Self-Care Tips

By Michael Galitzer, MD, and Larry Trivieri Jr.

One of the many problems affecting our nation’s health care system is an over-reliance by patients on their doctors in the expectation that their doctors alone are the keys to them becoming healthier. This simply isn’t so. In order to achieve and maintain good health, you need to first take responsibility for yourself and do all that you can on your own to improve your well-being.

In my practice, I take time to educate my patients in effective self-care steps they can implement on their own without my assistance. This empowers them to achieve greater control over their health and can often dramatically decrease the time it takes for them to get well. To conclude this chapter, I want to share some proven self-care steps you can take to have more energy. All of them are easy to do and can make a real difference in your health.

Take Your Shoes Off and Get Outside

Ancient healing traditions recognized the importance of spending time outside in nature. Science has long confirmed the wisdom of such advice. Time spent in natural settings has been shown to reduce stress levels, and exposure to natural sunlight supplies your body with the most useful source of vitamin D, the health benefits of which continue to be discovered.

More recently, a growing body of research has found the value of spending time barefoot on the ground. Known as “earthing” this process of walking barefoot has been shown to dramatically reduce inflammation markers in the body after as little as 20 minutes. The same health benefits have been found to accrue by resting your body against a tree trunk.

Time spent in nature will also uplift your spirit and leave you feeling more energized. So make it a point to try and spend at least 20 minutes each day outside, walking barefoot on the ground.

Breathe Deeply

Breathwork was also a component of ancient healing traditions, especially Chinese medicine and Ayurveda. According to both traditions, when we inhale, we not only take in oxygen, but also vital life force energy, improving our vitality. Modern day research has also shown that regularly making time to take relaxed deep breaths for a few minutes one or more times a day can go a long way to alleviating stress and tension in the body.

Most of us fail to breathe consciously, resulting in shallow, inefficient breathing patterns. By focusing on your breath and breathing deeply in and out through your belly (diaphragmatic breathing) a few times each day, you will find you are able to not only reenergize yourself, but also to enhance feelings of relaxation.

Another common mistake many of us make when it comes to breathing is not fully exhaling, which results in carbon dioxide and other gases and debris not being fully eliminated from our lungs. What follow are three easy-to-perform breathing exercises you can try to correct such mistakes and to boost your energy.

  1. Sit comfortably with your feet on the ground in an armless chair and relax. As you inhale deeply, raise your arms straight above your head. At the completion of your inhalation, hold your breath and bend your upper body to your right so that your left arm is over your head. Then exhale deeply and completely while gently swaying your upper body. Repeat this process by bending your upper body to your left, and continue to alternate in this fashion for a total of 15 times.
  2. Stand up straight and inhale deeply, rising up on your toes as you do so. Then allow your upper body to sink forward. Place your hands on your belly and exhale deeply, shaking your belly as you do so. Repeat 15 times.
  3. Stand up straight and cross your arms in front of your belly. Breathe in, then exhale deeply. As you inhale, do so fully and deeply, stretching your arms sidewise as you do so and rise up on your toes. Repeat 20 times.

Take Up Yoga or Tai Chi

Both yoga and tai chi are gentle exercise methods that involve moving vital energy through the body. Both forms of exercise have also been shown to provide a wide range of health benefits, including more energy. Most towns and cities around the country have yoga and tai chi instructors. Courses in both activities are also available at many local community centers, and even taught at some colleges. If you are unfamiliar with either practice, the best way to get started is under the guidance of a certified instructor. Once you learn the basics, you can then continue to practice on your own. A variety of instructional DVD and online courses are also available.

Be Active

Regular physical activity can also result in increased energy levels. Unfortunately, as a nation, we are becoming increasingly sedentary. You can counteract this trend by getting into the habit of taking a walk each day. Twenty to thirty minutes is all you need. Walking is an excellent form of exercise, and also good for reducing stress. Or you can engage in other activities you enjoy, such as bicycling, swimming, or sports of your liking.

Another increasingly popular form of exercise is rebounding, which consists of jumping or running in place on a mini-trampoline. Just 5 to 10 minutes of rebounding a day can make a significant difference in your energy levels, and is an excellent form of exercise for improving lymphatic function. Whichever form of activity you choose, be sure to have fun with it and to not overdo it. (If you are not used to exercising, please consult with your doctor first.)

Make Time for Your Loved Ones

Numerous studies have demonstrated that people who have strong, loving social connections with friends and family typically also have better levels of health and overall feelings of well-being compared to people who lack such connections. Spending time with those we love and whose company we enjoy takes us “out of ourselves” and deepens our experience of our at-one-moment with Life.

Have More Fun and Make Time for Your Hobbies

All of us have something that we enjoy doing for the simple enjoyment of it. Make a list of hobbies you most enjoy and then commit to engaging in them on a regular basis throughout each week. As you do so, you will find your enjoyment levels increasing, along with your experience of fun and personal satisfaction. As this occurs, your energy levels will get a boost too.


Meditation is another component of the world’s ancient healing traditions, and many spiritual traditions, as well. Since the early 1970s, a large body of scientific research has consistently demonstrated the wide range of mental, emotional, and physical health benefits that meditating on a consistent basis can provide, including lower levels of stress, more mental clarity, enhanced creativity, and greater levels of relaxation and energy.

There are many ways to meditate, including both sitting and walking meditation methods. What all types of meditation have in common is a focusing on the breath while centering one’s attention on the present moment. Initially, it is best to learn meditation from a trained instructor, although a variety of books, audios, and DVDs are also available.

The simplest method of meditation is to sit in a quiet place, resting comfortably, with your spine erect (but not rigid) and your feet flat on the floor. Close your eyes and bring your attention to your breath. Allow whatever thoughts may arise to pass as you keep your focus on each inhalation and exhalation.

At first you may find this difficult to do, but with practice it will become easier and your experience of calm centeredness will deepen. Try to meditate for 5 to 10 minutes once or twice a day at first. As you become more comfortable with the process, you can gradually increase your time to 20 to 30 minutes once or twice a day.

Harness the Power of Positive Intention

Developing positive intentions and then acting upon them will make it easier to achieve your health and other goals in life. Here are some suggestions I share with my patients about intentions that, if acted upon, can positively impact your health and energy:

  • Want more for others, especially your loved ones, than you want for yourself.
  • Think and act from the endpoint of your goal. Visualize yourself having achieved the outcome you desire and act as if it has already happened.
  • Be an appreciator of your life and experience and cultivate a daily state of gratitude.
  • Practice ways to stay connected and in harmony with life source energy.
  • Understand resistance. Effort is part of achievement.
  • Practice humility.
  • Keep in mind that you can never resolve a problem by condemning it.
  • Throughout the day check in with yourself and ask, “Am I aligned with the field of my intention?”

Working with Bioscalar Energy

This cutting edge self-care technique was taught to me by my close friend, Dr. Valerie Hunt, who was also one of my patients. Valerie was a world-renowned scientist and a pioneer in every area of research she explored, which included biology, physiological psychology, science education, physical therapy, and Energy Medicine. In the 1970s, while a professor at the University of California at Los Angeles, working with NASA scientists, she developed a high-frequency device which is capable of recording the electrical energy (the human aura) from the body’s surface. In the process, she discovered that the energy radiating from the body’s atoms frequencies one thousand times faster than any other known electrical activity of the body.

Valerie, who lived to be 98, spent the remainder of her life actively involved in research that uncovered the various dimensions involved in the bioenergetic transactions between humans and the environment as they relate to human behaviors, emotions, health, illness, and disease, as well as scientifically quantifying the human aura and the levels of consciousness it contains. In the process, she discovered that there exists within the human body and its energy field an energy she called bioscalar energy.

Valerie explained bioscalar energy in this way:

The human auric field is composed of electromagnetic frequencies which pass through the body as waves of energy. But there is also a form of electromagnetism that is organized differently. It is not a wave, but is changed to a standing energy. In physics, this is known as a scalar wave (first demonstrated to exist in 1856 by Nikola Tesla after its existence was first theorized by the physicist and mathematician James Clerk Maxwell a few year earlier), and when it exists in the body, I call it a bioscalar wave.

If energy is introduced on a straight line from two energy sources of the same frequency at the same time, coming toward each other to meet in the middle, the frequencies get cancelled out and it becomes standing energy. This energy doesn’t flow like a wave, but it does occupy space and can increase in spatial mass. When the space it occupies is sufficient, the energy expands outward in circles of energy, directly influencing the blood and the body’s lymphatic system. As you know, red and white blood cells tend to clump together when there is illness or injury. According to research conducted at the Max Planck Institute in Germany, scalar energy reverses this—it “unsticks” the cells and circulation and lymphatic flow improves, hastening healing.

Outstanding Health: A Longevity Guide for Staying Young, Healthy, and Sexy for the Rest of Your Life

Outstanding Health: A Longevity Guide for Staying Young, Healthy, and Sexy for the Rest of Your Life

Foreward by Suzanne Somers.
Discover the 6 Essential Keys to Outstanding Health to Maximize Your Energy and Well-Being.

For more than twenty-five years, Dr. Michael Galitzer has been sought out by movers and shakers in business, entertainment, and medicine for his revolutionary approach to health a unique combination of conventional and complementary medicine with a focus on Energy Medicine, which addresses health at the cellular energetic level. Now in Outstanding Health, Dr. Galitzer shares his wisdom so that you, too, can achieve the same benefits of youthfulness and longevity as his patients.

In this groundbreaking book, discover how to renew and revitalize yourself in body, mind, and spirit, so you can enjoy outstanding health at any age. Your journey begins with a new understanding of how to use Energy Medicine to detect and correct health problems long before they ever develop into physical symptoms. And with Dr. Galitzer s 6 Essential Keys to Outstanding Health, you will discover breakthrough solutions for keeping your brain and heart healthy and youthful for the rest of your life. Look and feel much younger than you actually are and live a life of outstanding health.

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