Table 1.

The-Optimal-Lymph-Flow (TOLF) Program^{2,26–27,29,38–40}

Keep a Healthy Weight
Strategies	Rationale	Actions
Home-Based Muscle-Tightening Exercises ➢ Muscle-Tightening Deep Breathing ➢ Muscle-Tightening Pumping	✓ Muscle-tightening-deep-breathing stimulates lymphatic ducts and help the lymphatic system to absorb lipids and decrease inflammation. ✓ Muscle-tightening pumping exercises create muscle pumping. This helps lymph fluid flow and decreases inflammation and helps to absorb lipids. ✓ Muscle-tightening-deep-breathing and pumping exercises help to relax the body and decrease stress and pain.	✓ Twice a day in the morning and at night before brushing teeth or as much as the patient wants throughout the day. ✓ Sedentary lifestyle: At least every 4 hours
Diet ➢ Eat nutrition-balanced Diet ➢ Maintain Portion -appropriate Diet	✓ Eat a nutrition-balanced diet: more vegetables and fruits as well as quality proteins. ✓ Maintain portion-appropriate diet: Cease eating when feeling 75% full for each meal.	✓ Each meal
Stay Hydrated	✓ People may actually be thirsty, not hungry.	✓ Drink 6 to 8 glasses of water daily in the morning, before and during meals, and throughout the day. ✓ Avoid drinks with calories (e.g. juices). ✓ Drink green tea to boost metabolism.
Large Muscle Exercises ➢ Walking, running, dancing, swimming, Yoga	✓ Large muscle exercises (e.g. walking, running, swimming, dancing, Yoga) help to burn more calories. ✓ Large muscle exercises also promote lymph flow by creating muscle pumps.	✓ 30-minutes 3 times a week or daily.
Get Enough Sleep	✓ Lack of sleep increases the production of the stress hormone cortisol, creates hunger, and leads to overeating. ✓ Getting just one more hour of sleep per night reduces belly fat accumulation.	✓ 7–8 hours of sleep per night.