Participants: Don Mackintosh, David DeRose
Series Code: HFAL
Program Code: HFAL000085
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00:45 Hello and welcome to "Health for a Lifetime"
00:48 Today, we're going to be talking about exercise! 00:50 Joining me is Dr. David DeRose 00:52 Welcome doctor! Good to be with you, Don 00:53 Now you work at the Lifestyle Center of America 00:56 there in Oklahoma, is that correct? That is correct 00:58 And is exercise a big part of the program there? 01:01 Well, exercise is a HUGE part of the program 01:03 as far as its importance; 01:05 we don't have people exercising every minute of the day, 01:08 during lectures and during cooking classes... 01:10 But exercise is critical to what happens there. 01:13 We see a lot of people out exercising 01:15 or it appears that way. 01:17 We have trails; we have walking trails, 01:19 bike trails, rollerblades; 01:21 all kinds of different gadgets and different things. 01:25 Hasn't the message of exercise gotten out there? 01:28 Well, I think the message is out there... 01:30 I mean, you can't AVOID learning about the benefits of exercise. 01:34 I mean the list just keeps growing and growing 01:36 in medical research circles... 01:38 whether you're talking about heart disease prevention, 01:40 improving the immune system, 01:43 helping to fight depression, even PAIN control. 01:45 But you know, Don, even though we see a lot of 01:48 people exercising, the statistics indicate 01:51 that only about 20% of Americans 01:53 are on a regular exercise program. 01:56 So 80% of us are not really 01:58 moving around like we should, is that right? 02:01 Well at least not as a discipline. 02:03 Now I have to admit, there is a percentage 02:05 of Americans who, in their jobs, 02:07 get a significant amount of exercise. 02:09 Now the minute I mention that, there are people saying... 02:12 "Yeah, you know, I walk on my job or do this or do that" 02:15 But REALLY, it's a minority of people that get a sufficient 02:20 amount of exercise on their job to really make a difference 02:24 Well, if I'm not overweight and I seem to be eating 02:26 the right foods, do I really even NEED to exercise? 02:29 Well, a lot of people think that's where it begins and ends 02:32 with how much you weigh. 02:34 But there are some VERY interesting insights on this. 02:37 I mean, the first one, Don, comes to me from 02:39 the Scriptures themselves. 02:41 Adam and Eve were created PERFECT... 02:43 Now I don't know what kind of body size 02:46 that conjures up in people's minds, 02:48 and I'm not going try to hazard a guess 02:51 or force anyone's opinion... 02:53 But what the issue is, is in a perfect, sinless world, 02:57 God gave Adam and Eve exercise. 02:59 The man's job, it says, was to dress and to keep the garden, 03:04 and that's referring to humankind as I read it. 03:06 So they're given this role in Eden - before there was sin, 03:10 before there was weight problems and heart disease, and cancer. 03:15 So exercise seems to be in God's model of creation 03:20 part and parcel of our being. 03:21 And the Apostle Paul, even in his letters indicates 03:24 that exercise IS beneficial. Profits! 03:27 Well, of course, when they left Egypt too, 03:29 the people in that Old Testament story, when they left Egypt, 03:32 a lot of people have seen that presentation on the 03:36 "Ten Commandments" and that big thing, 03:38 God didn't just pull them out of there in some kind of... 03:41 They had to WALK! Physical activity! That's right! 03:46 You know, thinking a little bit more about exercise, 03:48 a lot of people look at the Bible though, 03:51 and we're talking about the doctor - you're a medical person 03:53 And they say, "Hey wait a minute this is a doctor, 03:54 He deals with FACTS!" 03:56 But the Bible really is fictitious for them. 03:59 Is there any medical science we can have to underpin 04:02 these teachings in Scripture? 04:04 The medical science is overwhelming, 04:06 and we could go through a whole list of things 04:08 from heart disease, to cancer prevention... 04:12 For example, colon cancer is one of the cancers that 04:15 has emerged as being potentially preventable 04:18 or at least we can DECREASE the risk of 04:20 getting colon cancer with exercise. 04:22 There's some research suggesting that women can decrease 04:24 the risk of BREAST cancer by regular physical exercise. 04:27 But then there's a whole host of other conditions 04:30 like mental health issues; 04:32 whether it's problems with anxiety or depression, 04:34 a tendency to feeling just a bit down... 04:37 physical exercise is a mood stabilizer. 04:39 If you're AGITATED, it tends to calm you. 04:42 If you're depressed, it tends to lift you up. 04:44 And so the National Institute of Mental Health 04:47 has gone on record about the value of exercise. 04:49 Another surprising one, Don, 04:51 coming on the literature more recently 04:54 in the medical research area is ARTHRITIS and exercise! 04:59 You know, we used to think as physicians, 05:00 that if someone has got arthritis... take it easy; 05:04 you know, rest the joint. 05:06 It's true excessive exercise, overindulgence in exercise, 05:12 can cause problems for arthritis. 05:14 But actually what we're finding is regular physical exercise 05:17 helps to decrease arthritic pain. 05:19 You and I were just sitting today at the lunch table 05:22 with a gentleman who was talking about his arthritic problems 05:25 following an injury... Right 05:27 And he started to exercise... He felt BETTER! 05:30 Yeah, at first it was hard but then... 05:32 as he stuck with it, he felt better! 05:33 And this is completely in keeping with the 05:35 medical literature. 05:36 So how much time do I need to 05:38 spend to get the benefits of exercise? 05:40 Well, you know, there is some good news, 05:43 and well... some not-so-good news about this. 05:46 Let me tell you the good news first... 05:48 I often run into people who say... 05:50 "Dr. DeRose, I don't exercise because I don't have time" 05:53 "You know, I've got a busy life" 05:55 "I can't go to the health club, get all sweated up, shower" 05:59 But Don, what the research is showing is that as little as 06:03 3 minutes of vigorous exercise 06:06 MEASURABLY improves the immune system! 06:09 Just 3 minutes! ... 3 minutes 06:11 That IS good news! That's VERY good news! 06:12 That's all we need to do 3 minutes a day! 06:14 Well, we don't want to take that to too much of an extreme. 06:16 The point I'm MAKING is ANY amount of exercise, 06:20 as little as 3 minutes can make a difference for you, 06:22 so don't put it off. 06:24 But when you look at the research talking about 06:26 longevity, for example, and it's incredible... 06:29 Most people don't realize the risk of DEATH 06:32 at any age can be DECREASED 06:35 8- fold by regular physical exercise. 06:39 The risk of death from heart disease 06:41 can be DECREASED 3-1/2 times by regular physical exercise. 06:46 Now, how much exercise is THAT though? 06:48 It IS more than 3 minutes a day. 06:50 We're talking about in the range of 3,500 calories a week. 06:55 Now that's not something that probably conjures up 06:58 a real clear idea of exercise amount in most people's minds 07:02 ...Do you agree with that? 07:04 Right, so how long do you have 07:05 to exercise, say to burn 100 calories? 07:08 Well, a good rule of thumb burning 100 calories, 07:12 takes about a mile whether you walk it 07:14 whether you jog it. 07:16 If you're on a bicycle, of course, 07:17 you've got to do a bit more than that... 07:19 as far as you have to go much more than a mile 07:20 because you're getting the mechanical advantage. 07:22 Fifteen minutes worth of walking then or... 07:24 That's a good rule of thumb; 07:25 15 minutes of brisk walking burns about 100 calories 07:29 So... that would be how many miles then for the... 07:31 So it comes out, if you're going to burn 3,500 calories, 07:34 you're talking in the range of a week having to go 35 miles. 07:37 That's a considerable amount of exercise... 5 miles a day. 07:42 So is a more vigorous exercise going to 07:46 cut down the time you would need to exercise? 07:48 Well it's true, when we look at calorie expenditure 07:50 and this is what some of the research looking at longevity, 07:53 ...expanding the lifespan has looked at, 07:56 and it's the caloric expenditure... 08:00 So running a mile in 8 minutes 08:03 will give you just as many 08:04 calories burned as walking a mile in 15. 08:07 Oh, so you can actually reduce the time you need to exercise 08:10 by exercising more vigorously. That's exactly right. 08:13 But you need to know your health condition before you start that. 08:15 I mean, no question about it. 08:17 There are some people that really need to be careful 08:19 before they start an exercise program. 08:21 1. The classic group that really needs to see a doctor 08:25 before they get real excited about a new exercise program 08:27 is people with present signs of potential heart disease. 08:31 Whether it's chest pain, 08:32 whether it's undo shortness of breath, 08:34 whether they're having arm or jaw pain with activity, 08:38 those things can also be indicators or heart problems. 08:40 So make sure and check with your physician 08:42 or someone before you do that. 08:44 Yeah, but this is for the minority of people. 08:45 You know, I'm thinking of people who are watching us today, Don, 08:49 and they're saying... "Well, do I have to go see 08:51 a doctor and get a prescription for exercise?" 08:54 Yeah, if you've got signs of heart disease, yes! 08:56 If you've got a lot of risk factors, 08:58 at least 2 main risk factors for heart disease... 09:00 For example, you're a smoker, you've got high cholesterol; 09:03 cholesterol above 240, or if you've got high 09:05 blood pressure... these kind of things 09:07 they should make you think twice before just 09:09 DIVING into an exercise program. 09:11 But you know, I ask people a question all the time, Don... 09:14 I say, "Did you need an exercise 09:16 prescription to go to the mall today?" 09:17 What do you think most of them tell me? 09:19 Well, if it's most ladies... I don't mean to pick on 09:22 the ladies, they probably would say... Absolutely NOT! 09:24 Right, well here's the point... 09:26 People can increase the amount they do of moderate exercise 09:29 ...most people without a formal physician visit. 09:32 Now if you've got risk factors going on, heart disease 09:34 in the family, chest pain... YES, see a doctor! 09:37 But for most people, they don't need a 09:39 medical checkup before they start doing a little bit more. 09:41 So then when they start out, they go 30-40 minutes a day? 09:46 Actually, starting easy is the best rule of thumb 09:49 3 minutes, like you said... 09:51 Well, 3 minutes is a great start 09:54 Now, I'll tell you something interesting... 09:56 Most people have been deterred from exercise 09:59 because of misconceptions about exercise... 10:02 And I continue to be amazed at the Lifestyle Center of America 10:05 ...People come to us, many of them - they HATE exercise! 10:08 They don't want to exercise and their mind changes 10:12 completely when they're exposed to some different ideas 10:15 about exercise. 10:17 One of the fellows that went through our program was a 10:19 gentleman by the name of Ray Littleturtle. 10:21 Ray was very active in the past, in the military, 10:25 but he made some changes in his lifestyle, 10:28 became very sedentary and then showed up 10:30 at the Lifestyle Center of America. 10:32 We've got a film clip today that shares Ray's experience. 10:37 Well, let's watch Ray. 10:41 For 31 years in the military, I was very active. 10:44 Very regimented in my exercise, 10:47 and then I retired and became a couch potato... 10:51 And swore off of any kind of exercise. 10:55 And I came here without any program of exercise 11:00 other than lifting my hand from the food to my face, 11:04 and shutting and opening my eyes watching television. 11:08 I'm being a little facetious, 11:10 but that was about the essence of it... 11:12 Total lack of any kind of regimen of exercise. 11:19 And when I got here, I found what I had learned in the 11:22 military in 31 years... "do it till you feel real bad, 11:28 and then do it a little bit more" 11:29 had been completely wrong! 11:32 Interval exercise and training came into being... 11:36 And I learned you do it by your heart rate, 11:38 and you do it up until you get the maximum out of it 11:42 and then you go back down 11:44 and keep repetitiously doing that and it was more beneficial. 11:49 So what I hear him saying is that we don't have to 11:52 do everything all at once; it's once in a while, 11:55 or throughout the day once-in-a-while? 11:57 That's right, there's a whole body of research now, Don, 11:59 looking at lifestyle activities. 12:01 It's incorporating more physical activity so that we 12:04 accumulate 30 minutes or more every day... 12:09 preferably every day but at least most days of the week. 12:12 This is what a lot of the major research groups are saying. 12:16 So it's not all at once. 12:17 That's right it doesn't have to be all at once. 12:19 But the total needs to measure up, 12:20 if you're exercising at home, to 30 to 45 minutes a day. 12:24 That's a good rule of thumb. 12:25 That's an ideal but remember, even LESS exercise 12:28 is moving in the right direction. 12:30 The other concept that Ray was exposed to, 12:33 that you heard him talking about, 12:34 was this concept of INTERMITTENT TRAINING, 12:37 and our exercise physiologist, Harold Mayer, 12:41 has done some exciting work, 12:42 We've collaborated together and we've presented some 12:44 exciting research at scientific meetings, 12:47 and he is going to share with our viewers, right now, 12:49 some insights into just the approach we're taking 12:52 there at the Lifestyle Center. Let's join Harold! 12:56 There are many myths about exercise. 12:59 One of those myths are that you have to actually have pain 13:04 to actually make gain. 13:05 You've heard... "No pain, no gain" 13:06 and that's a myth that's actually used quite a bit. 13:08 We've found here that exercise in SMALL doses... 13:12 They can make just as much progress, 13:14 and, in fact, mastering their diabetes is VERY important 13:18 in controlling the amount of activity, 13:20 and dosing the amount of activity they get. 13:22 So, while they're here, we teach them 13:25 the method of intermittent training - which is where 13:28 they exercise and then they rest, exercise - rest. 13:31 Now we're talking about very short doses of activity. 13:33 We're talking about for each minute of exercise, 13:36 they get some fraction of rest. 13:38 Now, that rest may be dependent upon 13:40 what condition they actually are. 13:42 So, if a person exercises for 30 seconds, rests for 30 seconds 13:47 In reality, they are exercising for half the time. 13:51 But we found that they make just as much progress 13:53 if they were exercising continuously... 13:55 Because REST is very important for developing, 13:59 and stimulating that cardiovascular system. 14:05 That sounds like cutting edge stuff! 14:07 Oh, I mean, it is... this is getting attention 14:09 in some of the major medical meetings we've presented 14:11 at the American College of Sports Medicine; 14:13 at the North American Assoc. for the Study of Obesity 14:17 So this is cutting edge stuff that we're doing. 14:19 ...Dosage of exercise! 14:21 Dosage of exercise, and yet the interesting thing is 14:23 we're really harkening back to an older way of exercising. 14:27 And that was when people would work in their garden. 14:29 You think they were out there, checking their pulse, 14:31 and trying to keep in their target range for an hour? 14:34 Never remember my mom doing that. 14:36 No! What do people do when 14:38 they exercise in a natural environment? 14:40 They do what needs to be done! 14:42 They do what needs to be done, 14:43 and when they start getting a little fatigued, they REST! 14:45 We're finding this exercise is actually MORE beneficial. 14:49 Someone told me once, in about 1900, 1911, 14:52 people would walk about 11 miles a day... average! 14:57 That's a lot of walking. 14:58 We've been talking to Dr. David DeRose 15:01 We've been talking about exercise. 15:02 You can start out with a LITTLE and BUILD UP, 15:05 and work within your normal schedule. 15:07 We're going to learn more about exercise, 15:08 and more about intermittent training... 15:10 And join us when we come back from the break. 15:15 Have you found yourself wishing 15:16 that you could shed a few pounds? 15:18 Have you been on a diet for most of your life, 15:20 but not found anything that will really keep the weight off? 15:23 If you've answered "yes" to any of these questions, 15:26 then we have a solution for you that works! 15:29 Dr. Hans Diehl and Dr. Aileen Ludington 15:32 have written a marvelous booklet called... 15:34 "Reversing Obesity Naturally" 15:36 and we'd like to send it to you FREE of charge. 15:39 Here's a medically sound approach successfully 15:42 used by thousands who are able to eat more 15:44 and lose weight permanently without feeling guilty or hungry 15:48 through lifestyle medicine. 15:49 Dr. Diehl and Dr. Ludington have been featured on 3ABN 15:53 and in this booklet, they present a sensible approach 15:56 to eating, nutrition and lifestyle changes 15:59 that can help you prevent heart disease, diabetes, 16:01 and EVEN cancer! 16:02 Call of write today for your free copy of... 16:05 "Reversing Obesity Naturally" 16:06 and you could be on your way to a healthier, happier YOU! 16:10 It's ABSOLUTELY free of charge, so call or write today. 16:16 Welcome back, we've been talking with Dr. David DeRose 16:19 We've been talking about EXERCISE! 16:21 And doctor, you've said that just a LITTLE BIT of exercise 16:23 can really have BIG benefits and then we need to grow, 16:26 and build as... Well, as what we need to DO, 16:30 or what we need to do because we're sick. 16:34 The issue is, Don, you know, many people put up 16:36 a bunch of barriers, as far as exercising. 16:39 You know, they say... "I don't have time" 16:40 "I don't enjoy exercise" "It's too hard" 16:43 "I don't have a fitness club nearby" 16:45 And the message we're trying to get across to people 16:47 is there are things ACCESSIBLE that they can do... 16:50 Most EVERYONE can do some type of exercise. 16:53 This is the message we're trying to give people. 16:55 And this intermittent training, I believe, is really critical 16:58 because it's opening up the windows for many people 17:00 that say... "Look it, I can do that, I mean, 17:02 I can exercise for 30 seconds and then rest for 30 seconds" 17:06 So, those that just joined us might not know 17:07 what "intermittent training" is... Describe what it is, 17:10 and then I think you have another clip of Harold there 17:12 from the Lifestyle Center of America 17:14 that's going to show us a little bit more. 17:15 What is it, first off? 17:17 Basically, intermittent training is interspersing periods of 17:21 exercise with what we call active rest. 17:24 So, in other words, you may get on a treadmill, 17:26 if you were exercising in a very confined environment 17:29 Let's say you CAN'T get outside. 17:31 Let's say it's a thunder and lightning storm... 17:33 And so you get on the treadmill... 17:35 You are on there for 30 seconds exercising 17:38 and then you slow the speed way down and you just do 17:42 almost like what you think of as a cool-down for 30 seconds 17:45 And so you do this intermittent exercise and rest. 17:50 You know, it's interesting to me that if you look at 17:53 God's plan for our health, it often is interspersing 17:58 periods of activity with periods of rest on a daily basis 18:01 Taking time to come a part with God 18:04 and rest and fellowship with Him, 18:06 and then going out in service... 18:08 Give it all you got... Yeah, on a weekly basis. 18:10 The SABBATH... a period of rest 18:13 in the midst of a week of activity... 18:16 And so it is with exercise; we're finding that 18:18 in the research literature and in research 18:21 we're doing at the Lifestyle Center of America, 18:23 that this concept of intermittent training 18:26 makes a big difference. 18:27 So Harold is going to share a 18:28 little bit more about that with us right now. 18:30 Yeah, I think people need to hear this more than once. 18:32 Let's join Harold again. 18:34 Just like any other field, we have a lot of myths 18:37 that are accompanying exercise. 18:40 And those myths teach us that we don't like exercise. 18:46 People get into this attitude that exercise 18:49 has to hurt to actually make improvement. 18:52 "No pain, no gain" ... you've heard that myth. 18:55 Well, it's not true. 18:57 You can exercise and you can rest, exercise and rest, 19:01 mix it all together and actually make just as much improvement. 19:04 We use a technique here called "intermittent training" 19:07 and what that is is where you'll rest 19:09 some fraction of time during each minute of exercise 19:13 and the average turns in to be about 30 seconds 19:17 of exercise with 30 seconds of rest. 19:19 Interestingly enough, we actually saw more weight loss, 19:23 more percent fat loss in the study that we conducted here 19:26 at the Lifestyle Center of America 19:29 But we also saw just as much improvement 19:32 in their cardiovascular fitness, and that was a unique find. 19:37 In the scientific world, you think that if you don't 19:40 push farther, harder, longer, 19:42 that you're not going to get the progress 19:43 that you normally would get. 19:44 But with resting, we find that that stimulates the system 19:48 and allows it to pay back the debt that your system 19:50 would get into and make much more progress. 19:54 That's just FASCINATING the fact that we rest, 19:57 and it stimulates rejuvenation! 19:59 Yes, it's amazing because in the study that we did, 20:03 we had people exercising the same amount of time. 20:05 We started with 20 minute sessions... 20:07 These were all sedentary people from the community. 20:10 They were not exercising. 20:11 And we started them with 20 minute exercise sessions. 20:14 The group that was doing the 20:16 conventional aerobic exercise, 20:17 they would exercise continuously for those 20 minutes, 20:20 but the interval training group 20:22 was exercising... resting, exercising... resting. 20:26 Roughly about 30 seconds of exercise, 20:29 then 30 seconds of rest. 20:31 And so they are really, if you think about it, 20:33 they're only exercising half the time. 20:35 Even though the exercise session is 20 minutes, 20:37 it's not 20 minutes of constant exercise. 20:41 So it's not a LONG period of rest, 20:42 but it's enough to catch your breath. 20:44 It's the kind of thing that a lot of people probably do 20:46 right out on their walks already. 20:48 If you're listening to your body, 20:50 that's what you're doing when you do useful work. 20:53 That's really what happens! 20:54 And the reason why it seems to be beneficial, 20:57 at least the theory is... is that you're more 21:00 efficiently using oxygen. 21:02 Instead of PUSHING your system, 21:04 and building up the waste products, 21:07 like lactic acid which can contribute to muscle soreness 21:11 ...You get rid of that lactic acid and you are more 21:14 efficiently burning fat. 21:16 This is what we saw! 21:17 After 10 weeks on this kind of program, 21:19 the people doing the intermittent training 21:21 had lost more weight and they lost more body fat 21:25 than those who were exercising continuously. 21:26 So when I'm going down the road, I mean... 21:28 I'll just be honest with you doctor... 21:29 Here I am out exercising and every year I start this 21:33 exercise program again and again... 21:34 And, with the Lord's blessing, I'm in an exercise program now 21:39 and it's going well, but I tell you... 21:41 Before I started to hear some of these concepts 21:44 that you have shared, I would be going down a road 21:48 and I'd think, "Oh no, there are these cars coming, 21:50 I've got to act like I'm really exercising," 21:52 and I'm really... you know and then... you know 21:54 Now this is just saying, Hey, go 30 seconds, 21:57 and if you can't do it more, back and forth... 21:58 And NOW, you begin to build up and you can go longer. 22:02 Is that right? That's right, it's listening to your body. 22:04 What happens is we see people get more 22:06 fit in our research and in our program 22:07 at the Lifestyle Center of America. 22:09 What happens is they can exercise MORE 22:12 maybe 40 seconds and then take a 20-second rest; 22:15 maybe 50 seconds and take a 10-second rest. 22:18 This ISN'T just for SEDENTARY people though, Don. 22:20 We had a woman, a marathon runner, came to our center, 22:23 and she heard about this interval training concept. 22:27 Harold, our exercise physiologist, worked with her 22:30 and she started doing the interval training method, 22:33 a very fit woman. 22:35 She was able to turn back her marathon times - like 10 years 22:39 I think she was in her 50s, 22:41 and at the end of this interval training routine that she did 22:44 for a number of months, she was running as fast as she was 22:48 when she was 10 years younger. Is that RIGHT? Yes! 22:50 So, I mean, this is something that can make a difference for 22:53 athletes as well as for sedentary people 22:55 The high-powered athletes if they start doing this, 22:57 having a SABBATH rest in their exercise program. 23:01 It's powerful! 23:03 The other interesting thing that we looked at, 23:05 and this is what we presented at the 23:07 "North America Association for the Study of Obesity" 23:09 This is one of the largest obesity research groups 23:13 in the world, and it draws people from all over the world. 23:16 It's one of the most stimulating conferences I've been to. 23:19 We were there in California in the fall of 2000, 23:25 presenting our research data, 23:27 and one of the interesting things we showed, Don, 23:29 was that with the intermittent training, thyroid function 23:33 improved more than we see with the continuous exercise. 23:38 So what do you mean THYROID FUNCTION? 23:40 What is the thyroid? What does it do? 23:41 Okay, the thyroid is this master gland; 23:44 it's at kind of the base of the neck; 23:46 and the thyroid sends out hormones 23:49 that controls our metabolism. 23:51 The main one is something called "thyroxine" 23:54 And these metabolic hormones 23:56 determine how fast our body works. 23:58 It's also involved, thyroid hormone, in burning fat. 24:01 Okay, there's the connection. 24:03 That's right, our theory is that because the 24:05 thyroid is functioning better ... you lose more... 24:08 It's helping people to lose more weight, 24:10 and it's by doing LESS work! 24:12 Do we have any people that maybe you've talked to 24:16 ...just a regular-type person that has seen this work for them 24:19 I see regular-type people all the time, Don, 24:22 at the Lifestyle Center of America 24:24 One woman comes to mind, 24:25 because we're talking about thyroid... 24:26 She had both weight problems as well as some 24:29 mild thyroid problems and the way we assess thyroid function 24:34 is by doing a blood test of a hormone made by the pituitary... 24:38 called "thyroid stimulating hormone" 24:40 Now it's easy to point to the thyroid, 24:42 it's here at the base of your neck, 24:43 but the pituitary... I mean, you can't point at it. 24:46 It's deep in the middle of your head at the base of your brain 24:50 and it sends messages to the thyroid telling it to work. 24:54 If the thyroid is sluggish, your pituitary is 24:57 pumping out more TSH. 24:59 So her TSH level was elevated. 25:01 And many times someone like this would be put on 25:04 thyroid hormone replacement. 25:06 But after we had done this research, 25:08 I said, "Look, we're finding that interval training 25:11 stimulates the thyroid... 25:13 Let's not start on any thyroid medication, 25:15 and let's see what happens to your thyroid function 25:18 after 2 weeks on this program. " 25:20 And lo and behold, she lost weight, 25:22 and her TSH level came down to normal. 25:25 So dosage of exercise that is reversing medical problems! 25:29 Definitely! It's doing some exciting things. 25:32 And you know, it's intermittent activity throughout the day, Don 25:36 that can make a difference, like we talked about earlier, 25:38 as well as intermittent INTENSITY of exercise 25:42 during an exercise session. 25:44 There's now research out that indicates you can IMPROVE 25:47 that heart-healthy HDL MORE by spreading out your 25:51 exercise... several sessions throughout the day. 25:54 Maybe 5, 10 minutes several times throughout the day 25:57 may do MORE for the good cholesterol 26:00 than exercising continuously in one lump of time... Diabetics? 26:04 Oh for diabetes, tremendous progress when it comes to 26:08 exercise; both strength training like lifting weights, 26:12 as well as aerobic exercise can make a big difference. 26:15 We see dramatic improvements 26:17 in our program at the Lifestyle Center of America 26:19 We've got 1-1/2 minutes left, doctor... 26:21 Let's just review... Maybe someone is just 26:23 joining the program now. 26:25 At the Lifestyle Center of America then 26:26 what do you say to people? 26:28 They come, they are maybe obese, they've got some problems, 26:30 and they haven't exercised for years... 26:32 What do you say to them? What do they do? 26:34 Well, we tell them one thing there, 26:35 and I'll tell them the same thing basically 26:38 as they're tuning in to us today, and that's this... 26:40 You DON'T have to KNOCK yourself out on an exercise program. 26:44 You don't have to follow a program 26:46 that you can't FOLLOW for the rest of your LIFE! You see 26:49 Don't try and just over-do it. That's right! 26:52 Exercise has benefits as little as a few minutes of exercise 26:55 can measurably improve physical things like the immune system. 26:59 Three minutes then... 3 minutes! 27:00 BUT, as you INCREASE exercise, you get ADDITIONAL benefits 27:04 as far as lowering blood pressure, 27:06 decreasing cancer risk, 27:08 helping to PREVENT diabetes - the research shows, 27:10 as well as helping to treat it. 27:12 So you go from 3 and what do you 27:15 want to shoot towards ultimately? 27:16 If we were saying an ideal... Yes 27:18 we'd be shooting an optimal would be 3,500 calories a week, 27:22 which comes out to about 35 miles 27:24 if you're walking or jogging... That's quite a bit 27:27 That's not to be a hurdle that discourages people... 27:29 But to say, to set a goal high if you can continue 27:33 on that path, you're going in the right direction! 27:35 We've been talking with Dr. David DeRose 27:37 from the Lifestyle Center of America 27:38 We have GOOD news about exercise! 27:40 A LITTLE BIT is really good for you! 27:43 More, as you can handle it is better. 27:45 And the Lord will give you wisdom to know 27:47 where you should be, what you should be doing 27:49 We hope today's program will give you 27:51 Health that Lasts for a Lifetime! |
Revised 2014-12-17