Generated by All in One SEO v4.9.10, this is an llms.txt file, used by LLMs to index the site.

# Dr. Gus Vickery, M.D.

Personalized Health of Asheville, NC

## Sitemaps

- [XML Sitemap](https://drgusvickery.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://drgusvickery.com/blog-2/) - December 4, 2019 Movement and Exercise | Edit First Time Running a 5K? Here Are the Training Tips the Competition Doesn’t Want You to Know Finally deciding to run a 5K is a big deal, but the hard part is just beginning. Here are a few tips for training that will put you miles ahead
- [V’s Personal Nutritional Protocol](https://drgusvickery.com/2022/11/vs-personal-nutritional-protocol/) - Additional information about using this approach for weight loss is found at the end of the protocol Many of my patients have asked me for the details of my personal approach to nutrition. Although I would have always been happy to share my approach, I didn't typically speak much about it because I thought most
- [How to Start the New Year off Healthy](https://drgusvickery.com/2023/01/how-to-start-the-new-year-off-healthy/) - https://vimeo.com/789645902 How do I do All of This? This may seem like a lot, but it’s actually not. The main thing is to establish the foundation. Then you pick one or two of the items on these lists that you feel like you could easily implement and start. Set reminders so you don’t forget to
- [Healthy For the Holidays: Step 5](https://drgusvickery.com/2023/01/healthy-for-the-holidays-step-5/) - Step 5 – How to Optimize Immune System Function – Attend to all the foundational items discussed at the top of this outline. – Try to get more sleep if you have an increase in stress or you’ve been exposed to infectious diseases – Consistently practice breath work, which has been proven to improve immune system function –
- [Healthy For the Holidays: Step 4](https://drgusvickery.com/2023/01/healthy-for-the-holidays-step-4/) - https://vimeo.com/786450017 Step 4 - How to Improve and Optimize Body Composition – Follow the timing principles of eating Do not consume food or beverage calories within two to three hours of bedtime Delay calories (non-caloric beverages such as coffee are fine) for at least one hour after waking Use timed-restricted feeding and minimize snacking – try
- [Healthy For the Holidays: Step 3](https://drgusvickery.com/2022/12/healthy-for-the-holidays-step-3/) - https://vimeo.com/785260846 Step 3- Maintaining Emotional Wellbeing – Mindfulness, especially gratitude practices – Morning light exposure and increase overall natural light exposure as much as possible – Reduce screen time – Optimize your sound and lighting environment – Exercise consistently – Show yourself some love – Spend time in nature – Control your breath- proper breathing and calming breaths- more out
- [Healthy for the Holidays (getting started)](https://drgusvickery.com/2022/12/healthy-for-the-holidays-part-1/) - https://vimeo.com/781182446 The holidays are supposed to be a time of celebration, rest, and reinvigoration of our mind, body, and spirit. But, as we start the New Year, we often find ourselves more stressed, fatigued, and less healthy. Often we gain weight or end up sick with seasonal viruses. It does not have to be that
- [Healthy for the Holidays: Step 1](https://drgusvickery.com/2022/12/healthy-for-the-holidays-step-1/) - https://vimeo.com/782132821 Step 1- Lay a Strong Foundation and Keep it Strong You must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition. What are the foundation stones of health? (This
- [Healthy for the Holidays - Step 2](https://drgusvickery.com/2022/12/healthy-for-the-holidays-step-2/) - https://vimeo.com/783349815 Step 2- In addition, attention to the following list will fortify your foundation: – Get as much natural light as possible and spend time in nature [You must prioritize your circadian biology (biological clock system)] – Charge your electromagnetic battery – grounding and reduce overall EMF exposure – Express a more comprehensive version of you – hormetic stress
- [Timing of Light Exposure and Eating to Optimize Circadian Biology](https://drgusvickery.com/2022/11/timing-of-light-exposure-and-eating-to-optimize-circadian-biology/) - Our circadian clock system has a significant influence on our health and our sense of wellbeing. Circadian biology influences up to 80% of epigenetic expression including metabolism, hormonal function, repair and recovery processes, detoxification, and many more important functions. Optimizing circadian biology is crucial for optimizing lifespan and healthspan. Our modern lifestyles can have a
- [Nitric Oxide and Glutathione Optimization](https://drgusvickery.com/2022/11/nitric-oxide-and-glutathione-optimization/) - Ketone Esters to assist body composition optimization Protocol for optimizing nitric oxide bioavailability. The primary pathway to generate nitric oxide is the nitric oxide synthase enzymes which utilize arginine. However, as we age, there is a reduction in nitric oxide synthase gene expression and a reduction in function of the nitric oxide synthase enzymes. This
- [Essential Amino Acids](https://drgusvickery.com/2022/11/essential-amino-acids/) - When it comes to protein, it's important to understand that not all protein is the same. Different sources of protein (beef, fish, eggs, plants) have different nutrient profiles. In addition, different sources of protein have different amino acid profiles, some are more complete and optimal than others. Finally, different types of protein have different utilization
- [First Time Running a 5K? Here Are the Training Tips the Competition Doesn't Want You to Know](https://drgusvickery.com/2019/02/first-time-running-a-5k-here-are-the-training-tips-the-competition-doesnt-want-you-to-know/) - Finally deciding to run a 5K is a big deal, but the hard part is just beginning. Here are a few tips for training that will put you miles ahead of the competition.
- [Tricks for Making Healthy Hydration and Proper Nutrition a Workplace Habit](https://drgusvickery.com/2019/10/2019-10-16-tricks-for-making-healthy-hydration-and-proper-nutrition-a-workplace-habit/) - Many patients that come to my clinic with complaints of headaches, fatigue, focus problems, and other concerns are often just dealing with the symptoms associated with dehydration, improper hydration, and/or eating foods that are taking energy rather than providing it.
- [Movement and Mindfulness In the Workplace](https://drgusvickery.com/2019/10/2019-10-9-movement-and-mindfulness-in-the-workplace/) - A significant influencer of our health related to our modern workplaces is how little physical movement many of us get throughout the work day. To change our health, we need to change this fact.
- [How Improper Breathing and Posture Impacts Your Health](https://drgusvickery.com/2019/10/2019-10-02-how-improper-breathing-and-posture-impacts-your-health/) - We are continuing our discussion on ensuring that our daily work rhythms improve our health rather than eroding it. Two of the most important variables that we can take control of are breathing and posture.
- [Re-engineer Your Work Day With a New Morning Routine](https://drgusvickery.com/2019/09/2019-9-18-re-engineer-your-work-day-with-a-new-morning-routine/) - What can we do differently today to start imprinting authentic health into the culture of our workplaces and our lives? Number one on the list is implementing morning routines.
- [How to Turn Your Work Environment Into a Healthy Environment](https://drgusvickery.com/2019/09/2019-9-11-how-to-turn-your-work-environment-into-a-healthy-environment/) - We’re living in a time where poor health is becoming an epidemic. This matters to all of us individually, because we all want to feel good. But health is also important in the workplace.
- [Use These 5 Tools to Reach Your Optimal Health](https://drgusvickery.com/2019/09/2019-9-4-use-these-5-tools-to-reach-your-optimal-health/) - Let’s finish this series with a discussion of some of the practical aspects of health optimization.
- [The Advantages of Your Biochemical Blueprint](https://drgusvickery.com/2019/08/2019-8-28-the-advantages-of-your-biochemical-blueprint/) - We’ve discussed at length how to provide our bodies the right information so we can begin to normalize our health. Now I’d like to spend some time discussing the concept of health optimization and human enhancement.
- [Key Principles for Health Optimization](https://drgusvickery.com/2019/08/2019-8-21-key-principles-for-health-optimization/) - There are foundational principles that are supportive of all human beings having their best chance at health, foundational truths that are not going to change. They were true 10,000 years ago, they’re true now, and they’ll be true generations from now.
- [Give Your Body the Opportunity to Optimize](https://drgusvickery.com/2019/08/2019-8-14-give-your-body-the-opportunity-to-optimize/) - Homeostasis is the process of maintaining a stable internal environment in the face of changing external variables. Your body is oriented to homeostasis—it will always try and maintain a stable internal environment. It is an intricately designed, infinitely complex, finely tuned system that is remarkably resilient. It is very good at keeping you alive.
- [Why We Often Choose Against Our Own Health](https://drgusvickery.com/2019/08/2019-8-07-why-we-often-choose-against-our-own-health/) - I’m going to briefly discuss the basic organization of the mind so that you can understand why we so often choose against our own health and our deepest desires.
- [Why So Many of Us Are Not Optimized](https://drgusvickery.com/2019/07/2019-7-31-why-so-many-of-us-are-not-optimized/) - If health optimization is something that we all desire, then why have we become so unhealthy? There are many potential reasons for this, but you must consider the changes in our lifestyle paradigm as they compare to a more ancestral paradigm.
- [Understanding Human Design to Unlock Your Full Potential](https://drgusvickery.com/2019/07/2019-7-24-understanding-human-design-to-unlock-your-full-potential/) - When we discuss human design, it is necessary that we get into topics such as genetics as well as our ancestral development. It’s necessary that we consider concepts such as how complex systems change, adapt, and evolve over time. It’s necessary for us to consider fields of study such as biological evolution.
- [Is Your Health Optimized?](https://drgusvickery.com/2019/07/2019-7-17-is-your-health-optimized/) - I’d like to introduce a concept that is important for every human being—the concept of health optimization. Of course, we would all want our health to be optimized. We all want to be healthy. Everyone believes they understand what good health can provide, such as a longer lifespan, having more energy, and generally feeling better.
- [Take Control of Chronic Stress For a Better Life](https://drgusvickery.com/2019/07/2019-7-10-take-control-of-chronic-stress-for-a-better-life/) - With this series, I’ve tried to create a relatively simplified overview of stress responses and how to deal with them.
- [Balancing Your Nervous System to Relieve Stress](https://drgusvickery.com/2019/07/2019-7-3-balancing-your-nervous-system-to-relieve-stress/) - For my own personal journey with stress and fear, I was eventually able to master it and create a state of emotional well-being. I was mindful of the different aspects of my health. At one point, I decided to do some advanced testing on myself to assess my health.
- [Strategies to Redirect Your Mind When Feeling Stressed](https://drgusvickery.com/2019/06/2019-6-26-strategies-to-redirect-your-mind-when-feeling-stressed/) - We’ve discussed the power of our cognitive resources to detect and interpret stress responses and redirect our minds to a place of well-being. But there are additional strategies that can be very effective.
- [Don’t Get Lost In the Forest of Stress and Fear](https://drgusvickery.com/2019/06/2019-6-19-dont-get-lost-in-the-forest-of-stress-and-fear/) - By now we should all be in agreement that chronic stress negatively influences us and steals our well-being. In addition, our current social, cultural, and economic context often creates in us a sense of threat, and then provides a type of escape from this threat that is only a band-aid.
- [Control Your Chronic Stress to Lead a Fuller Life](https://drgusvickery.com/2019/06/2019-6-12-control-your-chronic-stress-to-lead-a-fuller-life/) - We’ve talked about how the brain responds to stress and the importance of how we perceive it. But I’d like to stop for a moment and emphasize the negative medical consequences that occur when we don’t properly interpret our experience of stress.
- [Living in a State of Fight or Flight Leads to Serious Health Problems](https://drgusvickery.com/2019/06/2019-6-5-living-in-a-state-of-fight-or-flight-leads-to-serious-health-problems/) - The truth is, there isn’t exactly “positive” and “negative” stress; there are just events or circumstances that challenge us. These circumstances can create mental, emotional, or physical responses. Determining if a given stressor is a negative or positive experience is really done by us. We’re the ones who assign a value judgment to particular forms of stress.
- [How Personalized Hormone Replacement Therapy Helps With Postmenopause](https://drgusvickery.com/2019/06/2019-6-4-how-personalized-hormone-replacement-therapy-helps-with-postmenopause/) - If you’re going through the uncomfortable symptoms of menopause, you don’t have to go it alone. Women can actually ease some of their menopausal systems with personalized hormone replacement therapy.
- [Can Your Body Handle Good and Bad Stress?](https://drgusvickery.com/2019/05/2019-5-29-can-your-body-handle-good-and-bad-stress/) - I want to share with you that my study of stress and emotional health is not just an academic one. While I do study neuroscience, psychology, human behavior, cognitive behavioral therapies, mindfulness, and many other areas of understanding about our mind, body, and emotions, I am also a human being who has gone through many experiences in which I’ve had to deal with stress myself.
- [Why Should Women Make Sleep a Priority?](https://drgusvickery.com/2019/05/2019-5-21-women-need-to-start-making-sleep-a-priority/) - As humans, we all need to sleep—there’s just no getting around it. There is much debate over how many hours of sleep we need, but the current consensus is between 7 and 9 hours each and every single night.
- [Signs of a Heart Attack For Women](https://drgusvickery.com/2019/05/2019-5-21-signs-of-a-heart-attack-for-women/) - Let me introduce you to Jan O’Hara who is a Women's Health Nurse Practitioner at Vickery Family Medicine and is also the owner of Asheville Childbirth Education where she teaches birthing classes and offers services such as midwifery. Jan enjoys educating women about the incredible experience of childbirth and the female body.
- [Mastering Stress Is Essential to Your Authentic Health](https://drgusvickery.com/2019/05/2019-5-9-mastering-stress-is-essential-to-your-authentic-health/) - If you asked me what are two of the biggest drivers of most of the chronic diseases and symptoms that are affecting my patients, I would tell you chronic stress and poor nutrition. I’ve already written many resources about nutrition, and how to create an approach to nutrition that supports our best health. Today, I want to spend some time on the topic of stress.
- [Eliminating the Wrong Information from Our Minds and Bodies](https://drgusvickery.com/2019/05/2019-5-8-eliminating-the-wrong-information-from-our-minds-and-bodies/) - We’ve emphasized through this entire series that we must treat our body and mind according to their designs, and we’ve discussed a very simplistic version of what that means. We’ve discussed how, like a car, our body must be given the right information and the right care to function well for us, and that if provided the right information, the body is well designed to thrive, and to feel good, and to experience health and longevity.
- [What is the Right Information for Your Body?](https://drgusvickery.com/2019/05/2019-5-1-what-is-the-right-information-for-your-body/) - In order for your body to perform well for you, it needs the right information. You want to express the best and most comprehensive version of yourself. This is based on being able to genetically express the best version of you. In order to do this, you have to give your body the right information and minimize the wrong information.
- [Optimizing Your Mind’s Software for Authentic Health](https://drgusvickery.com/2019/04/2019-4-25-optimizing-your-minds-software-for-authentic-health/) - It’s important to understand that you can actually gain control of your thinking, feeling, and emotional states. You have the ability to master your own mind, and redirect thoughts, feelings, and emotions so you can improve your experience in life.
- [Move and Be Healthy. You’re Designed For It.](https://drgusvickery.com/2019/04/2019-4-24-move-and-be-healthy-youre-designed-for-it/) - Developing a pattern of movement that’s ingrained into our daily and weekly habits will enable us to maintain physical health and well-being and live our longest, healthiest lifespan.
- [Introducing the Hardware and Software of Your Mind](https://drgusvickery.com/2019/04/2019-4-18-introducing-the-hardware-and-software-of-your-mind/) - Your mind consists of hardware and software. Hardware is the actual physical structure of the mind. It’s all of the various organic compounds that actually make up your brain. It includes all the wiring networks, or neural networks, that create your thinking and feeling states.
- [Make Mobility and Biomechanical Health a Priority](https://drgusvickery.com/2019/04/2019-4-15-make-mobility-and-biomechanical-health-a-priority/) - We must maintain the physical machine that is our body. To do so, we require time to recover, stretch, and lengthen our muscles, and allow our connective tissues to unwind. Our bodies rely on mobility for healthy movement so being mindful of biomechanics is especially important.
- [Do I Need to Sprint When I Workout?](https://drgusvickery.com/2019/04/2019-3-26-do-i-need-to-sprint-when-i-workout/) - Our next foundational principle is the sprint. I’ve already stated that you don’t actually have to sprint. This is any form of movement that elevates your heart rate and your perceived sense of exertion.You essentially increase the exertional output of that activity to where you’re working at your maximum capacity. You do this for a defined period of time, and then you rest for a short window of time. Then you repeat.
- [Divisions of the Human Mind and Authentic Health](https://drgusvickery.com/2019/04/2019-4-4-divisions-of-the-human-mind-and-authentic-health/) - Your mind is designed to take in all the information that your body is experiencing. This information comes in the form of the foods you eat, your environment, your social relationships, your movement patterns, your sleep, stress, emotional states, and many other influencers. All of this information is processed, and then your mind directs your responses to this. It does this by creating experiences that you feel, as well as sending signals to your body for how it should function.
- [The Principle of Strength in Fitness](https://drgusvickery.com/2019/04/2019-4-2-the-principle-of-strength-in-fitness/) - A very important foundational principle of physical and mental health is strength. I’ve already outlined how important it is to maintain your lean body mass. If you do not give a signal to your muscles, bones, and connective tissues that they’re needed, they will atrophy, meaning they will shrink. Your body is into energy conservation. If you’re not using it, you will lose it.
- [Why Should You Treat Your Body Better Than A Car?](https://drgusvickery.com/2019/03/2019-3-28-why-should-you-treat-your-body-better-than-a-car/) - For this post, I’m going to use a car as an analogy for the body. I know this is a simple analogy, and most readers will find it to be something that they already know or understand. However, it’s helpful to step back and really consider this concept.
- [Biohacking and Achieving Your Best Health](https://drgusvickery.com/2019/03/2019-3-21-biohacking-and-achieving-your-best-health/) - Can we biohack our way back to health? If you haven’t heard about it, biohacking is the process of using technology, supplements, and other interventions to optimize health and longevity. There are a lot of different forms of biohacking. There are also a lot of different purposes to biohacking.
- [Daily Exercise Doesn't Require A Gym Membership](https://drgusvickery.com/2019/03/2019-3-19-daily-exercise-doesnt-require-a-gym-membership/) - Rather than sitting all day, and then thinking you have to go to the gym for an hour so that you can finally move your body, even though you don’t want to go to the gym because you’re tired and it’s the end of your workday, you can use a total increase in daily body movement to negate the need for the gym at all.
- [The Undeniable Connection: Mind and Body](https://drgusvickery.com/2019/03/2019-3-14-the-undeniable-connection-mind-and-body/) - If we find ourselves experiencing chronic diseases, or feeling bad all the time, there’s a good chance that our body is lacking the information it needs to function well—or it’s receiving the wrong information, which is directly causing harm. No one should believe that chronic diseases are just inevitable and that we are helpless victims of them. We have a say in how our bodies perform, but we must treat our bodies in accordance with this design.
- [Does Poor Posture Contribute to Health Problems?](https://drgusvickery.com/2019/03/2019-3-12-does-poor-posture-contribute-to-health-problems/) - PHYSICAL ACTIVITY AND MOVEMENT PART 9This week we’re going to discuss the first primary principle of an effective movement program for sustained physical health. When I’m consulting with patients in my office, the vast majority of middle-aged individuals already exhibit forward neck lean and have rounded shoulders. Generally, they already have neck pain and headaches. This is often due to abnormal posture. They also typically have tight hips, a tight posterior chain—meaning the muscles that go all the way down their back to the base of their feet—and poor overall core strength.
- [There’s More To Weight Loss Than Exercise](https://drgusvickery.com/2019/03/2019-4-29-theres-more-to-weight-loss-than-exercise/) - Most people who decide it’s time for weight loss follow a standard protocol. It’s the one we’ve all been taught to do. Sign up for a training program or join a gym, and go on a specific diet. Now, I’m not saying this is bad. The before-and-after testimonials, and the 6-week and 90-day pictures will give evidence to the fact that these programs can work. If you go from being sedentary and having a very sloppy diet, and you begin to eat a nutritious diet, reduce overeating behavior, and become physically active, you’ll become physically healthier, and you’ll lose weight.
- [9 Strategies to Restore Your Relationship with Food](https://drgusvickery.com/2019/02/2019-5-4-9-strategies-to-restore-your-relationship-with-food/) - Do you often feel completely full after a meal, to the point of discomfort, and then actually find yourself looking in the fridge a couple hours later? Pay attention to this and then become intuitive about your eating. In this post, I provide you with 9 strategies to help you eat smarter and healthier.
- [Could You Be Suffering From Leptin Resistance?](https://drgusvickery.com/2019/02/could-you-be-suffering-from-leptin-resistance/) - We’ve spent a good bit of time talking about the reward system, hormonal regulation of body weight, and how unnatural foods disrupt all of these processes and take over our eating behaviors. We’re going to spend another post talking about these hormonal processes.
- [What Should You Know About Endurance Training?](https://drgusvickery.com/2019/02/2019-5-9-what-should-you-know-about-endurance-training/) - I think most people would benefit from some form of endurance activity. It’s important to understand that picking only one endurance activity and doing that all the time as your sole source of exercise can actually sometimes create negative physical responses.
- [The Truth about Processed Foods and Poor Health](https://drgusvickery.com/2019/02/the-truth-about-processed-foods-and-poor-health/) - We have emphasized what happens to our body when we’re exposed to these unnatural foods that trigger our reward system. Now comes the even more challenging news: these foods are everywhere.
- [What Do Genetics Have to Do with Exercise?](https://drgusvickery.com/2019/02/what-do-genetics-have-to-do-with-exercise/) - In this post, we’re going to get into a little bit of science. We’re going to discuss the concept of genetics and epigenetics, and understanding your body’s individual design.
- [5 Myths About Physical Exercise We Can Put to Rest](https://drgusvickery.com/2019/02/5-myths-about-physical-exercise-we-can-put-to-rest/) - We’re going to stop and explore some of the myths about physical activity and human health. I’ve already discussed that the physical activity associated with long, healthy lifespans doesn’t necessarily involve heavy conditioning.
- [Junk Food And Its Permanent Effects On Your Health](https://drgusvickery.com/2019/01/junk-food-and-its-permanent-effects-on-your-health/) - Our brains love processed foods, but our bodies do not. These addictive and irresistible junk foods are not very nutritious. They contain far more calories than we need, and they do not contain the essential nutrients and fiber that keep us healthy.
- [5 Core Concepts for Your Movement Practice](https://drgusvickery.com/2019/01/5-core-concepts-for-your-movement-practice/) - I’m going to go ahead and outline the general approach to physical activity that supports a long, healthy lifespan. I want to make sure you know what we’re covering, and give you some actionable steps. I do believe this preliminary material I’m providing you is foundational to developing a proper movement habit, but I want you to be able to go ahead and get started.
- [How to Stop Being Controlled By Your Reward System](https://drgusvickery.com/2019/01/how-to-stop-being-controlled-by-your-reward-system/) - So we’ve discussed the reward system, and it’s important to understand that, along with palatability or really good taste, some foods and substances will just give us a bit of a rush. We’ll go out of our way to get those foods.
- [16 Ways A Movement Habit Will Improve Your Health](https://drgusvickery.com/2019/01/16-ways-a-movement-habit-will-improve-your-health/) - Once you understand the benefits of a daily movement habit, it will be hard to resist engaging in the process to create this new routine. The benefits are innumerable.
- [Does The Reward System Affect Our Best Health?](https://drgusvickery.com/2019/01/does-the-reward-system-affect-our-best-health/) - The reward system in our brain is meant to promote our survival. It works off of a neurotransmitter called dopamine. This neurotransmitter is associated with motivation and desire. In addition, when the reward system triggers, we get a bit of adrenaline, which creates a small rush, a feeling of stress, perhaps positive stress.
- [Taking the Long View of Movement Has Its Benefits](https://drgusvickery.com/2019/01/taking-the-long-view-of-movement-has-its-benefits/) - Before we get into the details of the movement program, I want to emphasize that this is meant to be fun. You have to drop your previous thoughts about exercise as work. This program cannot be something you ought to do, or should do, or have to do.
- [Our Best Health Comes When We Choose Better Foods](https://drgusvickery.com/2019/01/our-best-health-comes-when-we-choose-better-foods/) - We discussed the characteristics of foods that trigger the reward system and override our control of eating. It’s important to note these foods also allow for a disruption in the hormonal processes that would control our eating. These types of foods appear to interfere with leptin doing its job of regulating our energy balance. They also may contribute to chronic inflammation in our brain which impacts our mental function and can create resistance to the leptin we secrete to naturally regulate our body weight.
- [Your Best Health Requires the Habit of Physical Movement](https://drgusvickery.com/2019/01/your-best-health-requires-the-habit-of-physical-movement/) - This is my new series on the many benefits of physical movement. Our bodies and minds are designed for activity. Just think about how we’re made: muscles, tendons, ligaments, bones, connective tissues, extremities. It’s clear that the physical use of our bodies is integral to the design of our body.
- [Understanding the Cycle of Food Addiction](https://drgusvickery.com/2019/01/understanding-the-cycle-of-food-addiction/) - When we find ourselves drawn to foods we know are bad for us, but can’t stop eating, we recognize that we are dealing with addiction-like cravings that are hard to control.
- [Conscious Choices Lead to Better Internal Regulation](https://drgusvickery.com/2018/12/conscious-choices-lead-to-better-internal-regulation/) - Your brain regulates your energy balance and your body weight over a span of time. How this is done is complex, but a major influencer of weight and energy balance is an area of your brain called the lipostat, located in the hypothalamus. This is a non-conscious regulator of body weight and energy balance.
- [In the End, Only You Have the Power to Transform](https://drgusvickery.com/2018/12/in-the-end-only-you-have-the-power-to-transform/) - We’ve covered a lot of ground, including mindset, desire, habits, basic brain science, cravings, willpower, and pleasure versus well-being. If you’ve stuck with this, and thought through all of these posts, and have begun to apply the teachings, you’ll have made considerable progress in controlling your own mind and directing your thoughts.
- [How to Be Free to Eat What You Want](https://drgusvickery.com/2018/12/2019-5-10-how-to-be-free-to-eat-what-you-want/) - Your non-conscious brain influences your eating behaviors over sustained periods of time. What really makes a difference to your weight and your overall health is what you do on a consistent basis—what, and how much, you typically eat day after day.
- [Your Willpower Skill Will Change Your Health Part 3](https://drgusvickery.com/2018/12/your-willpower-skill-will-change-your-health-part-3/) - This is our last post on willpower in the series, “Transforming Your Habits to Transform Your Health.” We’ve focused heavily on this skill because it’s fundamental to you making the choices that support your best health.
- [The Role of Satiation and Satiety in Feeling Full](https://drgusvickery.com/2018/12/2018-12-13-the-role-of-satiation-and-satiety-in-feeling-full/) - Chew on this: Once you’re eating, what helps you know when it’s time to stop? How does your body know when you’ve consumed sufficient energy and nutrients?
- [Your Willpower Skill Will Change Your Health Part 2](https://drgusvickery.com/2018/12/2018-12-10-your-willpower-skill-will-change-your-health-part-2/) - Now we are making some progress! We’ve recognized our cravings. We understand that they’re not personal, that they developed over time, and that we have a strong desire to create new pathways that result in the behaviors we want. What’s next?
- [Your Willpower Skill Will Change Your Health](https://drgusvickery.com/2018/12/your-willpower-skill-will-change-your-health/) - Another important aspect of willpower is recognizing that whatever cravings you experience, they are just neurological pathways based on prior conditioning and habits. You want to depersonalize them. You no longer want to feel bad about yourself because you struggle with them. The neural networks that trigger these behaviors were established long ago and probably in a non-conscious way.
- [Hormonal Eating is Beyond Our Conscious Control](https://drgusvickery.com/2018/12/2018-12-3-hormonal-eating-is-beyond-our-conscious-control/) - How do we decide what we’re going to eat? There are two primary driving forces behind eating.
- [Willpower Is Achievable Through Awareness and Desire Part 2](https://drgusvickery.com/2018/11/willpower-is-achievable-through-awareness-and-desire-part-2/) - Willpower is a skill, not a character trait. Remember that willpower only overcomes so much. Strong willpower gives you the ability to pursue your goals. It can help you overcome a lot of challenges and temptations. But willpower alone is not sufficient for achieving your goals.
- [Willpower is Achievable through Awareness and Desire](https://drgusvickery.com/2018/11/willpower-is-achievable-through-awareness-and-desire/) - Almost everyone has some self-control. It’s just a matter of where they’ve applied it. When the brain’s reward system is strongly activated, we lose self-control.
- [Who’s Really In Charge of What I Eat?](https://drgusvickery.com/2018/11/2018-11-15-whos-really-in-charge-of-what-i-eat/) - The bottom line is you eat what your brain tells you to eat. This means not what you, the deeper and greater you, actually wants for yourself. That you doesn’t decide what you eat. Your conditioned non-conscious brain tells you what to eat.
- [Strong Willpower Relies on Your Authentic Health](https://drgusvickery.com/2018/11/2018-11-13-strong-willpower-relies-on-your-authentic-health/) - It’s important to understand that willpower is a trainable skill, not a character trait. Everybody can cultivate willpower. Some are better than others based on genetic factors or nurturing. But everyone can develop it. You just have to want to do it.
- [What Are The Three Pillars Of Eating Behaviors?](https://drgusvickery.com/2018/11/2018-11-8-what-are-the-three-pillars-of-eating-behaviors/) - I want to reiterate one more time our three fundamental eating behaviors that apply to all nutritional approaches. These three pillars are necessary for any eating paradigm. If you violate these pillars, you ultimately will find that you have very little control over eating behavior and often struggle with your weight or chronic diseases.
- [Is Well-being Something I Have or Something I Feel?](https://drgusvickery.com/2018/11/is-well-being-something-i-have-or-something-i-feel/) - Well-being is the feeling of happiness, gratitude, contentment, and satisfaction. It’s not the same as the euphoria associated with the reward system.
- [Is There a Solution to Overeating Behavior?](https://drgusvickery.com/2018/11/2018-11-1-is-there-a-solution-to-overeating-behavior/) - Obesity rates have been rising in our country, and other industrialized nations, for the past several decades. It’s no secret that we eat more than we used to.
- [How Does Pleasure-Seeking Affect Your Health?](https://drgusvickery.com/2018/10/2018-10-29-how-does-pleasure-seeking-affect-your-health/) - There’s a difference in the feeling of pleasure, or euphoria, versus the feeling of well-being.
- [Why Don’t I Have the Willpower to Change My Eating?](https://drgusvickery.com/2018/10/2019-5-10-why-dont-i-have-the-willpower-to-change-my-eating/) - Frequently, when I’m seeing patients who have health issues that are strongly influenced by their eating behaviors, they will reflect how they just need more willpower so they can make the changes that will help them to be healthy. While it’s true that willpower is involved in any change, I think they’re misunderstanding how eating behaviors are actually regulated.
- [Living in the Present Moment Is a Must](https://drgusvickery.com/2018/10/living-in-the-present-moment-is-a-must/) - We talk about living in the present in my book, Authentic Health, and I talk about it in my video series. I know it’s a bit of a cliché, but it’s incredibly important. There’s a reason why it’s talked about so much.
- [There’s Power in the Practice of Gratitude](https://drgusvickery.com/2018/10/2018-10-16-theres-power-in-the-practice-of-gratitude/) - I want to pause and emphasize a specific mindset—the mindset of gratitude. I think most people are aware of the power of gratitude.
- [Is A Plant-Based Whole Food Diet Best for Me?](https://drgusvickery.com/2018/10/2018-10-12-is-a-plant-based-whole-food-diet-best-for-me/) - It’s getting individuals involved in the conversation about chronic diseases and lifestyle. However, this individual is now struggling with the idea that a plant-based whole food diet is the best possible diet, and she feels guilty if she does not strictly follow this approach.
- [A Growth Mindset is Required for Authentic Health](https://drgusvickery.com/2018/10/2018-10-8-a-growth-mindset-is-required-for-authentic-health/) - Mindset is a broad topic that includes many concepts that are rooted in the mind. For this article, I’m focusing on mindset as a basic thinking orientation about life.
- [Is Nutritional Agnosticism a Diet or a Lifestyle?](https://drgusvickery.com/2018/10/2018-10-4-is-nutritional-agnosticism-a-diet-or-a-lifestyle/) - Nutritional agnosticism is the philosophy that different people have different nutritional needs. Not only that, but that specific nutritional needs change from season to season and year to year. This makes sense when you consider the span of human ancestry and the development of our minds and bodies.
- [How Do I Overcome External Resistance to Change?](https://drgusvickery.com/2018/10/2018-10-1-how-do-i-overcome-external-resistance-to-change/) - External resistance refers to the forces outside of you that create challenges to your quest for your best health. External resistance can arise from your environment, your social and family support structures, as well as the modern marketplace of goods and services that attempts to sell you products that can keep you trapped in poor health.
- [Is Fiber Really THAT Important?](https://drgusvickery.com/2018/09/2018-9-28-is-fiber-really-that-important/) - If you follow my teaching, you know that I emphasize nutrients over calories. I want to reverse the way we think about food. Rather than focusing on primarily calories and macronutrients, I concentrate on the micronutrients and phytonutrients that allow our bodies to perform as they were designed.
- [Prepare for Resistance in Your Quest for Authentic Health](https://drgusvickery.com/2018/09/prepare-for-resistance-in-your-quest-for-authentic-health/) - Any time a worthy quest is undertaken, you will encounter resistance. It’s important to know this from the beginning, to expect it, and prepare for it. Resistance is one of the most significant challenges to you reaching the goals of any life quest, including that for your best health.
- [Truth and Nutrition: How Much Do You Really Know?](https://drgusvickery.com/2018/09/2018-9-20-truth-and-nutrition-how-much-do-you-really-know/) - The modern American diet (MAD) consists mostly of foods that manipulate our eating behaviors and contribute to many of the chronic diseases that are plaguing our population. We have to restore our priority of eating food that truly nourishes us. If we don’t do this, we will not be able to become well.
- [You Can Choose Your Way to Better Health](https://drgusvickery.com/2018/09/2018-9-17-you-can-choose-your-way-to-better-health/) - All right, we’ve been getting kind of deep in the last couple of blogs. I’m going to give a more general post this week about how to transform your habits.
- [Artificial Intelligence Dehumanizes Doctor-Patient Relationships](https://drgusvickery.com/2018/09/2018-9-13-artificial-intelligence-dehumanizes-doctor-patient-relationships/) - I recently read a short article illuminating the usefulness of artificial intelligence (AI). The article suggested that, in the future, AI will be capable of replacing your primary care doctor. It also indicated that a nurse or nurse practitioner working alongside the AI will be able to manage most of the issues that a primary care physician would handle.
- [Harness Your Subconscious Mind For Authentic Health](https://drgusvickery.com/2018/09/2018-9-10-harness-your-subconscious-mind-for-authentic-health/) - The last blog in our Transforming Your Habits to Transform Your Health series could have been a little confusing, but I hope you begin to really examine why you do what you do. Especially when it comes to the behaviors that are taking your health from you.
- [Beware! Fat Facts Aren’t Always Fair](https://drgusvickery.com/2018/09/2018-9-6-beware-fat-facts-arent-always-fair/) - We live in a time where there is a bias against fat because of the decades of teaching that diets higher in fat cause heart disease and weight gain. We now know this is not true.
- [How Are My Beliefs Connected to My Health?](https://drgusvickery.com/2018/08/2018-8-27-how-are-my-beliefs-connected-to-my-health/) - Your behaviors are essentially the manifestations of your subconscious thoughts. Your thought life is ultimately directed by what you believe. I’m not talking about your specific religious or political beliefs, I’m talking about how the beliefs you have about yourself impact your health.
- [Don’t Wait for a Task Force to Make You Well](https://drgusvickery.com/2018/08/2018-8-23-dont-wait-for-a-task-force-to-make-you-well/) - I’m happy that our government appointed a bipartisan task force of competent health professionals to study the issue of health in our country. It’s good to see they want to understand why we are so unhealthy even though we spend so much in medical expenses.
- [Change Happens When We Pause and Reflect](https://drgusvickery.com/2018/08/2018-8-20-change-happens-when-we-pause-and-reflect/) - You’ve become intentional about your health, and you’re cultivating the right desires. Okay, now we’re getting somewhere…
- [Will Fasting Help You Live A Healthier Life?](https://drgusvickery.com/2018/08/2018-8-16-will-fasting-help-you-live-a-healthier-life/) - I get more commentary about my teachings on fasting than I do on virtually any other aspect of health. For many people, it seems like a completely foreign concept.
- [Want to Achieve Your Goals? Start by Writing Your Desires](https://drgusvickery.com/2018/08/2018-8-13-want-to-achieve-your-goals-start-by-writing-your-desires/) - So we’ve covered that you’ve got to desire your best health to create the necessity for the change to happen and we’ve given you a visualization exercise to help with this. Now we’ve got a little homework to do. You’re going to need to do some journaling if you’re going to follow through with what these posts are teaching you.
- [Is Your Water Good for You? How to Get Quality Hydration](https://drgusvickery.com/2018/08/2018-8-10-is-your-water-good-for-you-how-to-get-quality-hydration/) - This week, we’re going to emphasize how it’s not only how much water you consume, but the quality of the water you drink that’s crucial.
- [How to Visualize Your Best Health in 5 Minutes or Less](https://drgusvickery.com/2018/08/how-to-visualize-your-best-health-in-5-minutes-or-less/) - In the last blog, we talked about how your optimal state of health has to be based on your true heart’s desire. First, we have to get our desires in the right order, since ultimately we will always choose what we want. For instance, you have to strongly desire your health, because the forces opposing it are powerful.
- [Think 8 Glasses of Water a Day Is Enough? Guess Again](https://drgusvickery.com/2018/08/2018-8-2-think-8-glasses-of-water-a-day-is-enough-guess-again/) - Today we are going to focus on water and an important habit of health—hydration. Being adequately hydrated is foundational to good health. Our bodies are primarily made from water. Without enough of it, we experience dehydration and cannot thrive.
- [Is Your Heart’s Desire Leading You to Your Best Health?](https://drgusvickery.com/2018/07/2018-7-30-is-your-hearts-desire-leading-you-to-your-best-health/) - It’s important to understand how change happens. One of the first principles is that it must be necessary. That might sound counterintuitive, but think about it.
- [Case Study: When Insurance Prevents Your Optimal Health](https://drgusvickery.com/2018/07/2018-7-25-case-study-when-insurance-prevents-your-optimal-health/) - I saw Mrs. C. last week. She’s a long-standing patient in her 60s who has proactively approached her complicated health issues.
- [The Mind Resists Change, So Do This Instead](https://drgusvickery.com/2018/07/the-mind-resists-change-so-do-this-instead/) - So many of the books written about health, nutrition, and weight loss are written as though the audience is professionals on these topics. Professionals like to write books to each other. We create our theories based on data, consensus, and professional interpretations. This is important work. And these books are very helpful.
- [Transforming Your Habits to Transform Your Health Part 1](https://drgusvickery.com/2018/07/transforming-your-habits-to-transform-your-health-part-1/) - Any journey worth taking, including transforming your habits to transform your health, requires a couple of key elements. One is, you have to know where you’re trying to go.
- [Sending the Right Message](https://drgusvickery.com/2018/07/sending-the-right-message/) - I just saw a patient this past week, and it made me think about the concept of sending our brain the right message for weight loss that I think is really important for you to grasp.
- [Are You Worth It?](https://drgusvickery.com/2018/06/are-you-worth-it/) - Over and over again, as I try and help people identify the sources for their negative symptoms and diseases, we come back to nutrition. Each time, I outline the evidence that their preferred foods are in fact disease-causing agents.
- [The Trick To A Healthy Mindset? Make Sure Your Goals Meet These Two Criteria](https://drgusvickery.com/2018/06/the-trick-to-a-healthy-mindset-make-sure-your-goals-meet-these-two-criteria/) - We need to emphasize the role of repetition and simplicity and how it important both are when changing your habits and your health.
- [My Focus Is Your Best Health](https://drgusvickery.com/2018/06/2018-6-6-my-focus-is-your-best-health/) - My main focus is your best health. I am after you feeling your best and experiencing your best health. I want you to be free from chronic diseases and any other factors that take your energy from you.
- [Fight Allergies the Natural Way](https://drgusvickery.com/2018/05/fight-allergies-the-natural-way/) - If you’re tired of relying on medications to relieve symptoms of allergies—some with side effects as uncomfortable as the allergies themselves—we have some tips to help you fight allergies the natural way.
- [Best Diet for Me Part 6: Choosing the Appropriate Diet](https://drgusvickery.com/2018/05/best-diet-for-me-part-6-choosing-the-appropriate-diet/) - The best diet for you is personal and comes down to what you’re trying to accomplish.
- [Best Diet for Me, Part 5: A Variety of Healthy Diets](https://drgusvickery.com/2018/05/2018-5-14-best-diet-for-me-part-5-a-variety-of-healthy-diets/) - There is no one diet that fits all. Any book or nutritional program that claims otherwise is not being honest with you.
- [Best Diet for Me Part 4: Healthy Diet Fundamentals](https://drgusvickery.com/2018/05/2018-5-7-best-diet-for-me-part-4-healthy-diet-fundamentals/) - In our last two posts in the Best Diet for You series, we discussed genetics and individual gut microbiomes, two things that are very much tied to our overall health. But not everyone can afford a deep dive look into their specific genetics and the state of their microbiome. Fear not. There are still things you can learn and practice which go a long way toward finding your optimal health.
- [Best Diet For Me, Part 3: Let’s Talk About Microbiomes](https://drgusvickery.com/2018/04/best-diet-for-me-part-3-lets-talk-about-microbiomes/) - In keeping with the theme of our Best Diet for You series that food is a set of instructions for our bodies to properly metabolize energy sources, we’re going to take a look at the microbiome.
- [Best Diet For Me, Part 2: Genetics](https://drgusvickery.com/2018/04/2018-4-23-best-diet-for-me-part-2-genetics/) - In our last post, we considered food not just as a source of sustenance, but a source of information for our bodies, a blueprint for the body to know how to process what we eat. But what, how much, and how frequently we eat aren’t the only signals we need to consider for optimal health.
- [Best Diet For Me: Approach To Eating](https://drgusvickery.com/2018/04/2018-4-16-best-diet-for-me-approach-to-eating/) - The word “diet“ is frequently met with an internal wince, or perhaps a heavy sigh because we often think of diets as a means to losing weight and getting healthier, which are big challenges.
- [Six Mood-Boosting Exercises](https://drgusvickery.com/2018/03/2019-5-14-six-mood-boosting-exercises/) - Science has long proven the link between elevated mood and exercise. Physical exertion releases endorphins, which give the body and brain a natural high that can’t help but improve one’s overall mood and focus. Here are 6 simple mood-boosting exercises that don’t require a lot of time, space, or fancy equipment to accomplish.
- [Are Smartphones Making Us Unhealthy?](https://drgusvickery.com/2018/03/are-smartphones-making-us-unhealthy/) - It’s no doubt smartphones have changed our lives. They have made keeping in touch with loved ones easier. They have frustrated parents of teenagers. They have put the world at our fingertips, but they’ve increased the pace of our lives to frenetic levels. There are arguments both for and against smartphones, but are they making us unhealthy?
- [How a Healthy Body Processes Processed Food](https://drgusvickery.com/2018/02/2018-2-28-how-a-healthy-body-processes-processed-food/) - Food manufacturing methods have changed drastically in the last several decades to provide us with boxed and prepackaged options in the grocery store for the sake of convenience and low cost. As a result, our diet has made a massive shift from what our bodies were designed to handle, and it’s really showing—particularly in our expanding waistlines.
- [Intermittent Fasting 101: How to Get Started](https://drgusvickery.com/2018/02/2018-2-15-intermittent-fasting-101-how-to-get-started/) - Fasting is not a new concept to human biology. Our bodies were designed to handle periods of food scarcity by using something called metabolic flexibility, which is our body’s ability to switch energy sources when one source is low.
- [The Shape of Food in America](https://drgusvickery.com/2018/02/2018-2-1-the-shape-of-food-in-america/) - It’s not just our imaginations: obesity in America is on the rise, and with it, chronic conditions like diabetes, heart disease, and metabolic syndrome. But why are Americans gaining weight when public health experts increasingly agree we’re not consciously choosing to overeat?
- [The Messy Doctor-Patient-Insurance Relationship](https://drgusvickery.com/2018/01/2018-1-16-the-messy-doctor-patient-insurance-relationship/) - Let’s talk about the doctor, patient, and insurance relationship. You have insurance for your health. You’ve gotta have insurance, it’s the law. Not only that, it’s the smart thing to do. Everyone agrees with that. Something catastrophic could happen to you or a member of your family, and how would you afford the bills?
- [Meditation Tips From Dawn to Dusk](https://drgusvickery.com/2018/01/2018-1-8-meditation-tips-from-dawn-to-dusk/) - The benefits of meditation are indisputable, with a multitude of studies linking the practice to stress reduction, lower blood pressure, the reduction or complete cessation of anxiety, as well as an increase in focus, memory retention, and overall contentment.
- [Healthier Through The Holidays](https://drgusvickery.com/2017/12/healthier-through-the-holidays/) - The excitement of the holidays means food galore, including cookies, candies, and a plethora of desserts. But these foods can do more than cause weight gain. They can weigh you down, making you lethargic and fatigued, because foods high in fat and calories require more energy to digest.
- [Case Study: How Steven Used Stress Mastery To Find Calm And Face Larger Health Issues](https://drgusvickery.com/2017/11/case-study-how-steven-used-stress-mastery-to-find-calm-and-face-larger-health-issues/) - Steven had opened a Pilates studio in my town and was a health nut. He was fanatical about what he ate and how he exercised and how his body felt and looked. He had lots of tattoos and piercings. He was a very passionate man.
- [Case Study: How Exercise and Movement Helped Melissa Improve Her Obesity and MS](https://drgusvickery.com/2017/11/2017-11-28-case-study-how-exercise-and-movement-helped-melissa-improve-her-obesity-and-ms/) - Melissa is the office manager at a busy doctor’s office. She is short in stature and has been severely obese for years. Her work is sedentary and very stressful, so she doesn’t get much exercise. She’s gone through a number of significant family stressors over the past several years that adversely influenced her health. Melissa has multiple sclerosis (MS) and has been treated for it with various medications.
- [Case Study: How Joe Reversed Chronic Back Pain and Lost Twenty Pounds](https://drgusvickery.com/2017/11/case-study-how-joe-reversed-chronic-back-pain-and-lost-twenty-pounds/) - Joe was a middle-aged mechanic with about forty pounds of extra weight around his belly when he first visited my office. Joe said he had chronic low-back pain and felt tired a lot of the time, although he’s tough and not one to complain about his ailments.
- [Which Foods Are Best For Type 2 Diabetes?](https://drgusvickery.com/2017/10/which-foods-are-best-for-type-2-diabetes/) - If you live with Type 2 diabetes, you will feel better and experience a greater quality of life if you focus and spend some time on your food and nutrition plan. A little strategy, intention, and meal planning goes a long way. But where do you start?
- [Case Study: How Beth Overcame Chronic Pain And Headaches and Achieved Better Sleep](https://drgusvickery.com/2017/10/case-study-how-beth-overcame-chronic-pain-and-headaches-and-achieved-better-sleep/) - When Beth first came into my office, she described her ailments as pain in her muscles, joints, and back, and well as daily headaches and frequent migraines.
- [Why You Should Meditate](https://drgusvickery.com/2017/08/why-you-should-meditate/) - There is no question meditation is good for us. Meditation has many known benefits that have been scientifically validated. In order to live a healthy, full life, you must have the tools to bring awareness, willpower, stress mastery and action into your daily activity.
- [Want to Form New Habits? Use This Brain-Powered, 4-Step Process.](https://drgusvickery.com/2017/08/2019-4-28-want-to-form-new-habits-use-ths/) - I recently read a powerful book called The Mind and the Brain: Neuroplasticity and the Power of Mental Force by Sharon Begley and Jeffrey M. Schwartz MD. In it, Begley and Dr. Schwartz describe a four step process that demonstrates how a person such as your or me can use mindfulness using mindfulness in concert with cognitive techniques to help overcome compulsive behaviors, otherwise known as habits.

## Pages

- [Homepage](https://drgusvickery.com/) - Transforming Lives with Personalized Health Make the choice to become your best, healthiest self. We will help you learn how to proactively take care of your body and mind – by getting expert advice from Dr. David “Gus” Vickery and our experienced team. Start Here ”“Dr. Vickery has mastered the art of distilling the most
- [Personalized Health](https://drgusvickery.com/personalized-healthcare/) - Authentic Health Precision Health Programs LEARN MORE HERE
- [Contact Us](https://drgusvickery.com/contact/) - For questions about your book order placed through this website, or for other inquiries such as speaking engagements, appearances, or our other programs...
- [Work With Dr. Vickery](https://drgusvickery.com/work-with-me/) - Please enable JavaScript in your browser to complete this form.Please enable JavaScript in your browser to complete this form.Name *FirstLast Working Insurance Custom Email *Phone *City *State *How Did You Hear About Dr. Vickery's Program? *Current / Past PatientSearch: Google / Bing / etc.Social Media: Facebook / Instagram / etc.Speaking Engagement / PodcastNewspaper / RadioOtherHealth
- [Personalized Health](https://drgusvickery.com/personalized-health-program/) - YOU ARE NOT A NUMBER, A STATISTIC, OR AN ALGORITHM. But our current healthcare system treats you like one. You deserve a custom-tailored healthcare plan and support program that fits your one-of-a-kind life…so you can feel your best, spend time where it counts, and stop wasting money on needless medical expenses. As you’re reading this,
- [Meet Dr. Gus Vickery](https://drgusvickery.com/gusvickery/) - Dr. Gus Vickery is a licensed, practicing medical expert who recognizes the good health possible within you. In our modern society, sometimes it can feel as though our doctor or clinician isn’t connecting with us on a one-to-one level anymore. Visits feel shorter. There are more forms to fill out instead of human conversations. And
- [Authentic Health - The Book](https://drgusvickery.com/book/) - Available Where Fine Books Are Sold It’s time to learn the truth about better health. Authentic Health The Definitive Guide to Losing Weight, Feeling Better, Mastering Stress, Sleeping Well Every Night and Enjoying a Sense of Purpose In this straightforward, easy-to-use roadmap back to good health, Dr. Gus Vickery lays out a comprehensive program for
- [How to Enjoy the Holidays](https://drgusvickery.com/holiday-health/) - Step 1- Lay a Strong Foundation and Keep it Strong You must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition. What are the foundation stones of health? (This list
- [SHOP](https://drgusvickery.com/shop/) - Genetics Interpretation Course and Kit Get started now understanding your personal genetic report and how to best accommodate the needs to live your best life! You will get a detailed explanation in the six categories of the genetic report: Genetics Interpretation Overview Nutrigenomic Programming Supplementation Sleep Detox Athletic Performance Hormones Wrap Up More than 70
- [The Six Key Health Habits](https://drgusvickery.com/habits/) - Authentic health, a true state of feeling good inside and out, is a journey…and one that’s definitely worth the trip. Don’t take a shortcut or try to superficially “lifehack” your way to feeling better. Deeper health is achieved through deep habit formation. The secrets to authentic health can be discovered within these six key health
- [Press and Media](https://drgusvickery.com/press/) - Speaking & Events Dr. Vickery speaks to small and large groups at conferences, retreats, workshops, health fairs, and private corporate wellness functions. Whether it’s an inspirational TED-style talk or a 45-minute keynote with Q&A, Dr. Vickery tailors each presentation to the specific audience. He is also available to discuss his book, Authentic Health, with book
- [Home](https://drgusvickery.com/home/) - TRANSFORMING LIVES WITHPersonalized HealthcareIt’s time to start making your personal health plan more authentic.Make the choice to become your best, healthiest self. We will help you learn how to proactively take care of your body and mind - by getting expert advice from Dr. David "Gus" Vickery and our experienced team. START HERE “Dr. Vickery
- [Blog](https://drgusvickery.com/blog/)
- [Addressing Current Clients About Plan Options](https://drgusvickery.com/cc-plan-options/) - Addressing Current Clients About Plan Options
- [Vickery Family Fun](https://drgusvickery.com/vickery-family-fun/) - Vickery Family Fun Connecting with Nature …
- [Dr. Vickery's Coronavirus Update: March 20, 2020](https://drgusvickery.com/dr-vickerys-coronavirus-update-march20-2020/) - Dr. Vickery’s Coronavirus March 20th Update
- [Dr. Vickery's Coronavirus Update: March 13, 2020](https://drgusvickery.com/coronavirus-update030320/) - Dr. Vickery’s Coronavirus March 13th Update
- [Welcome to PHP with Dr. Vickery](https://drgusvickery.com/php-welcome/) - Welcome to Your Personalized Healthcare Plan
- [To All of My Patients ...](https://drgusvickery.com/to-my-patients/) - To All of My Patients …
- [Dr. Gus Vickery Explains the Program Changes](https://drgusvickery.com/explains-program-changes/) - Dr. Gus Vickery Explains the Program Changes
- [PHP Introduction  to Current Clients](https://drgusvickery.com/cc-php-intro/) - PHP Introduction to Current Clients
- [Personalized Healthcare Client Portal](https://drgusvickery.com/client-portal/) - PERSONALIZED HEALTH with DR. GUS VICKERYCongratulations on taking the first step toward your authentic health with Dr. Gus Vickery’s Personalized Healthcare Program. We are so happy to be on this journey with you.NEXT STEPS1. Click to download the Personalized Health forms below. Patient Questionnaire Patient Agreement 2. Fill out these two forms and either email
- [Personalized Healthcare - Ray Edwards](https://drgusvickery.com/ray/) - YOU ARE NOT A NUMBER, A STATISTIC, OR AN ALGORITHM.But our current healthcare system treats you like one. You deserve a custom-tailored healthcare plan and support program that fits your one-of-a-kind life…so you can feel your best, spend time where it counts, and stop wasting money on needless medical expenses.As you’re reading this, the current
- [The Family Doctor on YouTube](https://drgusvickery.com/youtube/) - The Family Doctor on YouTubeYour health journey is uniquely yours, and no trending diet or blueprint or one-size-fits-all plan will change that. But you can follow best practices, get daily tips and deep dive into feeling good with Dr. Gus Vickery, MD by your side. Subscribe to The Family Doctor
- [9-Week Nutrition Program](https://drgusvickery.com/9week-nutrition-program/) - Are you ready to get your energy back and start shedding pounds?This expert-designed, phased approach will help your body steer itself in the right direction with proper nutrition.Our 9-Week Ultimate Weight Loss Nutrition Program is a FREE resource. Over nine weeks, you’ll follow our low calorie, low carbohydrate, balanced protein diet. This combination allows for
- [Authentic Health](https://drgusvickery.com/authentic-health/) - Change your health habits now to change your life tomorrow. Important Note: If you prefer a quick fix, a shortcut, a one-size-fits-all diet or fitness program, or you want to “lifehack” your health to see results now… Dr. Gus Vickery’s authentic health plan is NOT for you.The beauty of Authentic Health is the journey you embark upon
- [Precision Nutrition](https://drgusvickery.com/precision-nutrition/) - A Personal Letter from Dr. Gus Vickery About Precision NutritionWe offer a large library of Precision Nutrition resources. I chose Precision Nutrition for my nutritional training. They are a highly reputable and effective organization and my experience with them leads me to believe they are the very best at what they do. Precision Nutrition has decades of
- [HIIT Exercise Program](https://drgusvickery.com/exercises/) - Movement and exercise are vital parts of your authentic health journey.Based on principles discussed in Dr. Gus Vickery’s book, Authentic Health, this expert-designed, HIIT (high-intensity interval training) workout guide will help you get started.Let’s Get Started:Step 1: read the HIIT Workout Guide.Step 2: Decide on what types of exercises you want to combine in your HIIT workouts.Step
- [Intro](https://drgusvickery.com/intro/) - Your Health Journey Begins Today. Receive our weekly newsletter with science-based easy insights and tips to help you achieve your optimal level of health. Email Address Sign Up We respect your privacy. Thank you! It’s time to start making your personal health plan more authentic.If you’re tired of feeling sick, unhealthy, overweight, depressed, restless, or
- [About](https://drgusvickery.com/about/) - Our DoctorsOur top rated doctors Dr. Kayla Wood General Dentist +1800 patients Dr. Lara Poole Dermatologist +2300 patients Dr. Zac Hary General Surgeon +2100 patients Dr. Jax Smith Gynecologist +1300 patients Dr. Kayla Wood General Dentist +1800 patients Dr. Lara Poole Dermatologist +2300 patients Dr. Zac Hary General Surgeon +2100 patients Dr. Jax Smith Gynecologist
- [Corporate 3 News](https://drgusvickery.com/corporate-3-news/) - By Dr. Gus Vickery, MD In Food and Nutrition Truth and Nutrition: How Much Do You Really Know? The modern American diet (MAD) consists mostly of foods that manipulate our eating behaviors and contribute to many of the chronic… Read More Healthy for the Holidays How to Start the New Year off Healthy https://vimeo.com/789645902 How do

## FormLift

- [contact us page](https://drgusvickery.com/forms/contact-form/)
- [PHP Request From](https://drgusvickery.com/forms/php-request-from/)
- [homepage newsletter](https://drgusvickery.com/forms/6058/)

## Categories

- [Uncategorized](https://drgusvickery.com/category/uncategorized/)
- [Case Studies](https://drgusvickery.com/category/case-studies/)
- [Food and Nutrition](https://drgusvickery.com/category/food-and-nutrition/)
- [Sleep](https://drgusvickery.com/category/sleep/)
- [Eating and Your Brain](https://drgusvickery.com/category/eating-and-your-brain/)
- [Stress Mastery](https://drgusvickery.com/category/stress-mastery/)
- [Willpower](https://drgusvickery.com/category/willpower/)
- [Healthcare Trends](https://drgusvickery.com/category/healthcare-trends/)
- [Movement and Exercise](https://drgusvickery.com/category/movement-and-exercise/)
- [Mindset](https://drgusvickery.com/category/mindset/)
- [Health In the Workplace](https://drgusvickery.com/category/health-in-the-workplace/)
- [Mind and Body Design](https://drgusvickery.com/category/mind-and-body-design/)
- [Optimizing Your Health](https://drgusvickery.com/category/optimizing-your-health/)
- [Women's Health](https://drgusvickery.com/category/womens-health/)
- [Stress & Emotional Health](https://drgusvickery.com/category/stress-emotional-health/)
- [Transforming Your Habits](https://drgusvickery.com/category/transforming-your-habits/)
- [Healthy for the Holidays](https://drgusvickery.com/category/healthy-for-the-holidays/)

## Tags

- [physical activity](https://drgusvickery.com/tag/physical-activity/)
- [Movement](https://drgusvickery.com/tag/movement/)
- [Exercise](https://drgusvickery.com/tag/exercise/)
- [endurance training](https://drgusvickery.com/tag/endurance-training/)
- [weight loss](https://drgusvickery.com/tag/weight-loss/)
- [Genetics](https://drgusvickery.com/tag/genetics/)
- [Posture](https://drgusvickery.com/tag/posture/)
- [Strength](https://drgusvickery.com/tag/strength/)
- [mobility](https://drgusvickery.com/tag/mobility/)
- [diet](https://drgusvickery.com/tag/diet/)
- [eating](https://drgusvickery.com/tag/eating/)
- [goals](https://drgusvickery.com/tag/goals/)
- [Whole foods](https://drgusvickery.com/tag/whole-foods/)
- [plant-based diet](https://drgusvickery.com/tag/plant-based-diet/)
- [keto](https://drgusvickery.com/tag/keto/)
- [junk food](https://drgusvickery.com/tag/junk-food/)
- [sugar](https://drgusvickery.com/tag/sugar/)
- [microbiomes](https://drgusvickery.com/tag/microbiomes/)
- [nutrition](https://drgusvickery.com/tag/nutrition/)
- [stress](https://drgusvickery.com/tag/stress/)
- [chronic stress](https://drgusvickery.com/tag/chronic-stress/)
- [obesity](https://drgusvickery.com/tag/obesity/)
- [Chronic illness](https://drgusvickery.com/tag/chronic-illness/)
- [sleep](https://drgusvickery.com/tag/sleep/)
- [Healthy fats](https://drgusvickery.com/tag/healthy-fats/)
- [Carbohydrates](https://drgusvickery.com/tag/carbohydrates/)
- [Reward system](https://drgusvickery.com/tag/reward-system/)
- [Mindfulness](https://drgusvickery.com/tag/mindfulness/)
- [leptin](https://drgusvickery.com/tag/leptin/)
- [eating behaviors](https://drgusvickery.com/tag/eating-behaviors/)
- [hormonal](https://drgusvickery.com/tag/hormonal/)
- [insulin](https://drgusvickery.com/tag/insulin/)
- [cravings](https://drgusvickery.com/tag/cravings/)
- [food addiction](https://drgusvickery.com/tag/food-addiction/)
- [satiation](https://drgusvickery.com/tag/satiation/)
- [overeating](https://drgusvickery.com/tag/overeating/)
- [willpower](https://drgusvickery.com/tag/willpower/)
- [fiber](https://drgusvickery.com/tag/fiber/)
- [healthcare trends](https://drgusvickery.com/tag/healthcare-trends/)
- [fasting](https://drgusvickery.com/tag/fasting/)
- [water](https://drgusvickery.com/tag/water/)
- [Mind](https://drgusvickery.com/tag/mind/)
- [allergies](https://drgusvickery.com/tag/allergies/)
- [immune system](https://drgusvickery.com/tag/immune-system/)
- [diabetes](https://drgusvickery.com/tag/diabetes/)
- [hydration](https://drgusvickery.com/tag/hydration/)
- [Morning Routine](https://drgusvickery.com/tag/morning-routine/)
- [work environment](https://drgusvickery.com/tag/work-environment/)
- [Cell phones](https://drgusvickery.com/tag/cell-phones/)
- [Habits](https://drgusvickery.com/tag/habits/)
- [AI](https://drgusvickery.com/tag/ai/)
- [doctor-patient relationship](https://drgusvickery.com/tag/doctor-patient-relationship/)
- [mindset](https://drgusvickery.com/tag/mindset/)
- [Body's design](https://drgusvickery.com/tag/bodys-design/)
- [fear](https://drgusvickery.com/tag/fear/)
- [Higher mind](https://drgusvickery.com/tag/higher-mind/)
- [Feelings](https://drgusvickery.com/tag/feelings/)
- [Emotions](https://drgusvickery.com/tag/emotions/)
- [Depression](https://drgusvickery.com/tag/depression/)
- [Neurotransmitters](https://drgusvickery.com/tag/neurotransmitters/)
- [Mood](https://drgusvickery.com/tag/mood/)
- [Brain fog](https://drgusvickery.com/tag/brain-fog/)
- [Adrenals](https://drgusvickery.com/tag/adrenals/)
- [Fight or flight](https://drgusvickery.com/tag/fight-or-flight/)
- [Biohacking](https://drgusvickery.com/tag/biohacking/)
- [Healthspan](https://drgusvickery.com/tag/healthspan/)
- [Supplements](https://drgusvickery.com/tag/supplements/)
- [change](https://drgusvickery.com/tag/change/)
- [repetition](https://drgusvickery.com/tag/repetition/)
- [simplicity](https://drgusvickery.com/tag/simplicity/)
- [meditation](https://drgusvickery.com/tag/meditation/)
- [running](https://drgusvickery.com/tag/running/)
- [5K](https://drgusvickery.com/tag/5k/)
- [Yoga](https://drgusvickery.com/tag/yoga/)
- [Self-care](https://drgusvickery.com/tag/self-care/)
- [Stretching](https://drgusvickery.com/tag/stretching/)
- [Pilates](https://drgusvickery.com/tag/pilates/)
- [ELDOA](https://drgusvickery.com/tag/eldoa/)
- [Biomechanics](https://drgusvickery.com/tag/biomechanics/)
- [HIIT](https://drgusvickery.com/tag/hiit/)
- [Metabolism](https://drgusvickery.com/tag/metabolism/)
- [Weights](https://drgusvickery.com/tag/weights/)
- [Lean body mass](https://drgusvickery.com/tag/lean-body-mass/)
- [Energy balance](https://drgusvickery.com/tag/energy-balance/)
- [Calories](https://drgusvickery.com/tag/calories/)
- [Health](https://drgusvickery.com/tag/health/)
- [Neck pain](https://drgusvickery.com/tag/neck-pain/)
- [health optimization](https://drgusvickery.com/tag/health-optimization/)
- [pharmaceuticals](https://drgusvickery.com/tag/pharmaceuticals/)
- [smartphones](https://drgusvickery.com/tag/smartphones/)
- [digital](https://drgusvickery.com/tag/digital/)
- [well-being](https://drgusvickery.com/tag/well-being/)
- [gratitude](https://drgusvickery.com/tag/gratitude/)
- [emotional health](https://drgusvickery.com/tag/emotional-health/)
- [eustress](https://drgusvickery.com/tag/eustress/)
- [consciousness](https://drgusvickery.com/tag/consciousness/)
- [growth](https://drgusvickery.com/tag/growth/)
- [subconscious mind](https://drgusvickery.com/tag/subconscious-mind/)
- [values](https://drgusvickery.com/tag/values/)
- [reflection](https://drgusvickery.com/tag/reflection/)
- [desire](https://drgusvickery.com/tag/desire/)
- [HRT](https://drgusvickery.com/tag/hrt/)
- [heart attack](https://drgusvickery.com/tag/heart-attack/)
- [heart disease](https://drgusvickery.com/tag/heart-disease/)
- [amino acids](https://drgusvickery.com/tag/amino-acids/)
- [circadian rhythm](https://drgusvickery.com/tag/circadian-rhythm/)
- [light exposure](https://drgusvickery.com/tag/light-exposure/)
- [protocols](https://drgusvickery.com/tag/protocols/)
- [HEALTHY HOLIDAYS](https://drgusvickery.com/tag/healthy-holidays/)
- [dr gus vickery](https://drgusvickery.com/tag/dr-gus-vickery/)
- [healthy for the holidays](https://drgusvickery.com/tag/healthy-for-the-holidays/)
- [strong foundation](https://drgusvickery.com/tag/strong-foundation/)