Kwik Way to Stay Fit

Author: Dr. Paul Kwik D.C.

Chiropractor, Functional Health Doctor, EMF Remediation Specialist
📩 [Contact for personalized health plans]

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Dr. Kwik’s Approach to Maintaining His Muscle Mass at 62 years old

“Kwik exercises for a strong body, even in your 60s.”

By Dr. Paul Kwik

IMPORTANT UPDATE ON 11/13/25

I love this routine below to unblock electric pathways on your major meridians and get a gentle workout!

As a 62-year-old doctor and father of four, I’m passionate about staying strong, mobile, and healthy—without spending hours in the gym. I want to share with you how I maintain muscle mass, support bone health, and how to support bone and muscle health as well by detoxing of heavy metals with quick, practical steps that fit into any busy lifestyle.

Muscle and Bone Health: Why It Matters Now More Than Ever

At this stage in life, muscle mass naturally declines—and that can put your bones at risk too. Bones are like the metal frame of a building: they need support, or they weaken, and fractures become a real concern.

Heavy Metal Detoxification: The Silent Saboteurs

Muscle and bone loss aren’t just about aging—they’re about chemistry too. Heavy metals like mercury, lead, and cadmium can displace calcium from your bones and damage tissue over time.

Where do they come from?

• Mercury in old dental fillings

• Contaminants in water supplies

• Environmental pollutants

• Etc, Etc, Etc

That’s why I regularly follow a detoxification protocol to reduce my toxic load. It’s not just about what you eat—it's what your body absorbs and can’t eliminate.

Confession: I Don’t Love Exercising… But I Found a Way

I’ll be honest—I don’t love exercise. I enjoy racquetball and pickleball, but with four kids and a packed schedule, those games don’t happen as often as I’d like.

But I found something that works fast, is effective, and doesn’t require a gym:
Kwik, Coordination balance Isometric Training.

What Is Isometric Training?

It’s a type of exercise where you hold a position—often while balancing—which strengthens muscles and improves coordination at the same time. As you age, coordination is key to preventing falls and fractures.

My Kwik Muscle Routine (Takes Under 5 Minutes)

1. Stretch + Strengthen Hamstrings

• Hold one leg out as high as you can.

• Keep your knee straight.

• Hold for 10 seconds (or until fatigued).

• Switch sides.

• Tip: Hold a wall if needed to avoid falling.

2. Cross-Crawl Balance Drill

• Raise opposite arm and leg, just like walking.

• Remove your shoes to engage your feet and improve proprioception.

• Hold for 10 seconds, breathe, and switch sides.

• Focus your eyes on a still object to help maintain balance.

3. Glut Medius Burner

• Martial arts-style leg hold: extend your leg sideways.

• Hold the position to stretch your Adductors and fire up the glutes.

• Feel that burn in your gluteus medius—that’s where the magic happens.

4. Toilet Squat (Yes, Really!)

Hover over your toilet or you can do this over a chair. If you are drinking up to 96 oz of water per day, you can do this several times a day

• Lower down into a squat and hold at the lowest point for 10–20 seconds. If you are New to this just go as low as you can without hurting your knees or other joints.

• Put your hands to the side and Bring head back, chest out

  Isometric vs. Traditional Training

Traditional training involves repetitive motion (concentric/eccentric). Isometric training, on the other hand, means holding a muscle contraction without movement—and it’s powerful. You’ll breathe harder and feel the intensity fast.

Final Tips for Muscle Preservation

• Eat enough protein—especially as you age.

• Creatine supplementation can help preserve lean muscle.

• Consistency over intensity: a few focused minutes a day adds up.

Closing Words

These exercises may seem simple, but they’re effective—and Kwik. I do them throughout my day and feel the results without needing to “go work out.”

Take care of your muscles. Protect your bones. Detox your body.
Stay strong and balanced, no matter your age.

God bless you,
Dr. Paul Kwik

Bonus Video: Take care of your body but how about your Spirit? God has Appointed Guardian Angels for You! Start at 35:02

Body Rejuvenation Delicious Jello Recipe

Being in practice for 30 years, One common deficiency that a majority of my patients have is Protein deficiency which causes a myriad of diseases! Not only must you eat protein (minimum of half your body weight in grams of protein) but supplementing with extra is often recommended. Especially with conditions such as these: Indigestion, gluten sensitivity, acid reflux, aging, gall bladder/liver problems, SAD (Sad American Diet), Etc…

Highlights:

• Re-Build Muscle — Whether you are Young or Seasoned

• NSF Certified for Sport® 

• Defeats Sarcopenia (Muscle Atrophy with Aging). Best with a exercise program to Double Body Strength

• Supports Body Processes that need protein. Which is Every Cell of Your Body!

• Decrease Fat

• Energy production via activation of NRF-2 and PGC-1alpha.

• Collagen for Skin, Hair, Nails

• Tastes Great!

Ingredients:

7 scoops (Work up to 10 scoops if you want more flavor) of Thorne amino complex Berry flavor Or flavor of your choice, 28 g amino acids (other flavors: Lemon, Fruit punch, Orange)

Onecup of Unflavored Vital beef gelatin, 80 g collagen

70 Ounces (2 cartons of 33..8 fl oz) of coconut water or purified water if you are trying to lose weight

2 scoops Rx sugar (It Does Not Affect Diabetes or Weight Loss)

Instructions:

1. Bring water to a simmer and slowly stir in Gelatin with Wire whip

2. Stir in Amino acids, Stir until all clumps are dissolved

3. Add 2 scoops Rx Sugar

4. Pour into Pyrex or other glass container and let cool in refrigerator.

5. Usually hardens within 2 to 3 hours

Nutrition: 4 tbl provides 10 grams power packed protein for every cell of your body. Enjoy!!!

Beating Insomnia

The Enemies to Your Sleep

TOP 2 SOLUTIONS FOR A MORE RESTFUL SLEEP:

1. How EMF’s (Electromagnetic  frequencies-Wifi, cell phone) Damage Your Body and Sleep.  Learn How To Remediate Your Home. 50% that use our EMF products get better sleep! The other causes are as follows:

2. How to Fix a Stressed Vagus Nerve (Your Stress/Relaxation/Digestion/Health Nerve) With Homeopathics

   More Info:

Kwik, Easy, Laser like Health Strategies to Optimize and Energize You and Your Family

Line Up Your Life

Easy to Do Strategies to Relieve Suffering

At 59 yo, having done multiple strategies for my health, I can only do my best to minimize the ravages of aging. With our crazy, busy lifestyles, over the last 30 years in practice, I have discovered easy to implement optimization strategies to minimize pain, the suffering of disease & optimize energy and vitality!

Here are the recourses I encourage each of you to watch and read:

Books/Videos:

• Electromagnetic frequencies have More Research than the Harms of Smoking: More info:
  

• Simple quick exercises to balance out your whole nervous system.

  • Here is the book to order from Amazon: Accessing the Healing Power of the Vagus Nerve: Self-Exercises for Anxiety, Depression, Trauma, and Autism.

  • Click here if you want more info on a patented Vagus nerve stimulator.

• Homeopathic Remedies: My 12 min video on how to make your own homeopathic remedies.

• More info...On how to make your own Homeopathic remedies. Biological, Chemical, and Nuclear Warfare: Protecting Yourself and Your Loved Ones: The Power of Digital Medicine Series (Guided Digital Medicine Series)

• How use the Virus Remedies.

  • Acute Remedies need 1 droplet OFTEN! UP TO EVERY 30 MIN, FOLLOW DIRECTIONS ON THE BOTTLE

  • Preventative Virus remedies will vary per person depending on your Immune system strength.

    • If you have a weaker immune system (See you CBC on you Blood labs), take 1 droplet daily at bedtime.

    • If you have stronger immune system (see above) Take 1 droplet 1 to 3 times per week at bedtime.

• Other Recourses

What’s Next After I’ve
Gone to So Many Doctors?

There is always Hope!!!!!!!

The first book on balancing the Vagus nerve is a powerful strategy but sometimes we need a little more experience and TLC. I have thoroughly enjoyed helping people go deeper with frustrating issues in their lives: unresolved suffering that have visits to many doctors, we have been able to help. Feel free to contact us to discuss any health concerns you have.

What do former president Barack Obama, you and me have in common?

We are all busy and need to be intentional about exercise. I'm 60 years and admittedly, lack of exercise is my greatest struggle. So, I developed what worked for me in the video and pix below. Do you know what the best exercise is? The ones you are going to do! Just move! It doesn't have to take too much extra time. For example, I run up 5 to 10 flights of stairs in 1 to 2 min every time I have to go to the bathroom at my office. Of course you are drinking your water right? If you don't you won't need to go urinate! If you don't use it, you _______ it! Lose!

We all know we need to move. Sitting is one of the worst things we can do except when resting. If you are like me, I will find ways to procrastinate exercise, I’ll make up excuses; “I’m too busy” “I don’t feel like it” “Takes too much time”. Well now I don’t have any excuses, I love this 4 minute exercise routine to help keep me young. I hope you do too!

How your Neck and Back Pain Can Come from tight Hamstrings

For as long as I can remember, since I've grown to have such long legs, my hamstrings have been tight! After examining a patient today, her symptoms were mid back and neck pain, but she also had tight hamstrings. So I showed her some stretches for the hamstrings. I believe it can make a big difference to the neck and back. It's all connected through meridians which are acupressure Pathways that are like electrical roads going up and down the body. When it's blocked in the hamstrings, and can be blocked and cause pain in the mid back and neck. So why don't you try these stretches out because some of the best stretches for my chronic hamstrings were some yoga poses. There are 100’s of ways to stretch. Do you know the ones that work the best? …. The ones you are going to do! Check it out Stretch #12! Its the one most effective for my hamstrings.

DIY Shoulder Pain Treatment

Found this great exercise for the shoulder. Especially if you have frozen shoulder or any other type of chronic pain and lack of motion. This is NOT for acute, traumatic shoulder injury.

Set yourself up on a comfortable firm bed by looking at the picture on this article on follow the directions on what to do.

As always foundational practices are critical for you in your journey of healing.

How to Relieve Neck Pain

Here is great neck routine I give to many of my patients.

I have treated a lot of neck pain over the last 30 years and developed the Body Intelligent Technique to help resolve it. These exercises along with Body Intelligent Body Technique using Arthosoothe works great the majority of the time. That along with foundational strategies goes a long way to not only relieve the neck pain but prevent it from coming back.

Kwik Way to Stay Fit!

We all know we need to move. Sitting is one of the worst things we can do except when resting. If you are like me, I will find ways to procrastinate exercise, I’ll make up excuses; “I’m too busy” “I don’t feel like it” “Takes too much time”. Well now I don’t have any excuses, I love this 4 minute exercise routine to help keep me young. I hope you do too!

Diabetes and Obesity Busting Yummy Smoothies.

We all live crazy, hectic lifestyles, and I always encourage to take some time to plan so that you can be more productive. But part of that planning involves some alone time.  I think this is foundational to life. Especially in busy Southern California. So how do you eat on a busy lifestyle? Recently, we have just re-done our kitchen and moved a washer and dryer to the garage and it's been crazy. One project after another with a non-functional kitchen, our master bedroom was leaking so we have to sleep in the next bedroom so there's a project there. So we all know what it feels like to be busy. So how do I eat when I'm busy and still beat things like diabetes and cancer. My famous saying:

“We spend all our life building wealth and then at the end of our life we lose our wealth due to lack of Health”

One of the tactics that I use when I'm busy is I have a nice high powered blender like Vitamix or Blendtec. I make a smoothie for breakfast and lunch. For those of you that like to chew, you will have to be a bit more imaginative. Chew your smoothies! This helps stimulate digestive juices. I mix these ingredients into a shake and it takes me less than 10 minutes including cleanup.

Weight Busting, Muscle maintaining, Yummy Chocolate Creamy Smoothie

 See List of ingredients at end:
Organic Costco Spinach Filled to the top of blender with spinach.

Liquid - 3 to 4 cups, it could be pure filtered water with reverse osmosis or a Berkey filter, or unsweetened almond, coconut or cashew nut milk. If you are the Ideal Protein program, use water.

A healthy protein powder that has a complete eight amino acid profile which rebuilds muscle. Because if you're trying to lose weight you will lose muscle and you need a complete protein to rebuild that muscle. Otherwise, at the end of the program you will lose muscle pounds and therefore your metabolism will slow down—>  yo yo dieting.

I called a company that sold protein foods and had a few questions for them, they answered all my questions except the last one, does your protein have the full 8 amino acids in it….still waiting for a response…close to year waiting. Please don’t use cheap quality protein where your muscles can deteriorate.

I use Pure paleo protein Chocolate or Vanilla powder that is from bone broth extract of organic grass-fed New Zealand grass fed beef which tastes great in vanilla or chocolate.

You can also use Ideal Protein packets for extra flavor. But I want you to limit the amount of Splenda that you use. 

So now we've got the vegetables and the protein covered now you need the carbs covered if you're not trying to lose weight. You can add frozen organic blueberries, frozen organic strawberries, or other low glycemic fruits to your liking.  Google low glycemic foods and see what is best.  These foods have minimal havoc on your blood sugar levels. That's the carbs.

Now you have to add the good healthy fats and I think this is where most people fall short. Because they're scared of fat. If you take a look at all the ketogenic diets out there, there's a lot of research to back up healthy ketogenic diets for many diseases including epilepsy, seizures, Alzheimer's, and cancer. If you are on the Ideal protein program, fats are limited to 2 tsp a day of oil or 9 grams of fat daily.

I find our society falls short in the use of the oils. Either they fry vegetable oils that are not meant to be fried like vegetable oil or eat processed foods or they do home cooking with it. Anything that's in clear containers in the market with vegetable oil is already oxidized due to light and the way they process that oil with heat —> oxidizes oil (like rust to metal) and damages your arteries —> heart attacks, strokes, embolisms

I use “cold processed”, ultra high quality oils like Mixed Efas (anti-inflammatory) that tastes great and makes a creamy consistency.  Additionally, I only cook with oils and have high “smoke” points like, butter, ghee, tallow, duck fat, and coconut oil. Basically, almost all animal fats.  As long as you don’t combine a meal with high fats and high carbs you won’t get fat and get all the diseases of modern culture. Think of foods that plug up your arteries like donuts, french fries, pasta loaded with oil etc. Those are “artery clogging bombs”

Summary of anti-Stroke and Heart Attack smoothie

 *Strong blender like Vita-mix or Blendtec

 1. Spinach (organic from Costco) (fill to top of blender)

2. 2 to 4 cups liquid (water etc… see above). 2 cups per meal. 4 cups if making Breakfast and Lunch.

3. High quality, 8 amino acid, GMO free, organic, antibiotic free protein (20 grams/scoop). Ex. Pure paleo protein Chocolate or Vanilla powder $2.93/serving. I like chocolate better with the spinach. 1 scoop is 1 meal. Use 2 if preparing both Breakfast and Lunch

4. High quality oil (1 tbl).  Ex Mixed Efas, ($1.56 per serving) coconut oil (if you like the taste), even Kerry gold butter.  Avocados ($1.53/per small avocado at Costco -1/2 to 1, Use more oil if you are hungry before lunch time.

5. Enjoy!

Is Your Sciatic Pain a Pain in the Butt?

Some Sciatic pain literally is from the gluteal/butt region originating from the piriformis muscle.

Common causes are inflammation from the following possibilities:   

1.  Acute injury

2.  One Leg is shorter than the other

3.  Foot problem (flat feet, forefoot varus (where the neutral position of the forefoot is inverted)

4. Other:

• Abdominal infections

• localized infections

• Toxic overload from:   heavy metals, processed foods,  antibiotics, environmental toxins, etc

The first 3 above may respond to stretching, the last one would probably require a holistic approach and come in to our clinic to find the root cause.

Here is more detailed information and stretches you can do:

Please note that the information is for informational purposes only and not intended to replace a qualified assessment from a health care professional.   WARNING:  DO NOT DO THESE EXERCISES IF IT CAUSES MORE PAIN.