Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000006A
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00:01 Do you wonder if you're getting older?
00:02 Well, the number one sign is you're getting weaker 00:05 but by optimizing your lifestyle, 00:07 you can avoid that. 00:08 Find out how next on Optimize 4 Life. 00:32 Hello, I'm Dick Nunez, exercise physiologist. 00:35 And I'm Jay Sutcliffe, 00:36 professor and registered dietitian. 00:38 Today, Dick, we're taking on muscularity. 00:42 Oh, one of my favorite topics. 00:44 Okay, now we've been taking people through five weeks, 00:46 now we're into week six. 00:47 Okay. 00:48 And we should be seeing some toning up maybe, 00:51 should be if they're following along, 00:53 maybe if they're jumping in right now, 00:54 they're wondering where to start. 00:55 So why don't we talk a little bit 00:57 about the anatomy and the physiology 00:58 of the muscle system, 00:59 and why don't you start with that, Dick, 01:01 let's talk about a little bit about in the musculature, 01:03 maybe the largest muscles, smallest muscles. 01:06 Okay, well, I guess the smallest ones 01:07 in your ear of all places. 01:09 But the largest one is the one people sit on, 01:13 it's gluteus maximus. 01:15 Maximus. 01:17 Maximus, yeah and that's an area 01:20 that is a strongest muscle in the body 01:22 'cause it actually extends the hip, 01:24 and when you think about standing up 01:26 or jumping or running. 01:28 In fact, as we know, Jay, 01:30 the jumping ability and the running ability 01:32 tend to be the first things we start to lose 01:33 as we get older. 01:35 When I look at a basketball hoop now 01:36 and I used to be able to dunk the ball quite easily 01:38 and now I go, they must have raised it. 01:41 In fact one time I said, Lisa, 01:42 I said, put a tape measure on that, 01:44 because I think it's gone higher. 01:45 But anyway, and it hadn't. 01:47 But anyhow the gluteus maximus muscles are so strong 01:51 and they're so vital. 01:52 And unfortunately, we men tend to deemphasize that. 01:56 You know, women tend to emphasize that 01:58 because they want to have 01:59 a well shape gluteus maximus area. 02:01 Yeah. Yeah. As I've tackled enough. 02:03 But for men, they're going, 02:04 well, I don't need to do that, that's women step 02:05 but how often do you see the men or women 02:08 will come up to me and say my husband has no bottom. 02:11 It's like somebody's taken the air valves off 02:12 underneath each cheek and just let all the air out. 02:15 There's just nothing there anymore. 02:16 And here's the sad part of it, Jay, 02:18 is when they lose all their gluteus maximus muscles 02:21 and then they start putting on this causticity of the belly 02:24 on front of them, 02:25 they're going to cause a lot of stress on their back 02:27 'cause they are losing the natural curvature 02:29 that they should have there 02:30 because of the gluteus maximus being gone. 02:31 And if you're losing those strongest muscles in the body, 02:34 well, guess what happens? 02:36 The joints, the spine in this case 02:39 start taking a lot more pressure 02:40 because people often talk about, 02:42 well, I have weak joints. 02:43 Well, everybody has weak joints 02:44 because a joint is just bone going to bone, 02:46 hook by ligaments. 02:47 If you take a cadaver, 02:48 you can flip all the joints around very easily 02:51 but it's the muscles, you know, I have very small hands 02:53 and so if somebody said, well, you have weak hands. 02:55 Well, no because when I squeeze my hand 02:57 something else is happening. 02:59 The muscles of my forearm are triggering 03:00 and so that's not what my hand sizes 03:03 don't dictate my hand strength, my forearm muscles do. 03:06 So as we strengthen the muscles, 03:08 all the joints become stronger, we start to feel better, so... 03:11 Okay, so we need to remember 03:13 then it's not just for show or glamour. 03:15 No. A muscle tone... 03:16 Function. It's for function. 03:18 Okay, how many times have you seen people 03:19 when they go to sit down, they either walk over 03:21 and they'll just kind of collapse 03:23 and fall into it, and then when they get up, 03:24 they have to kind of help themselves 03:26 or use some kind of table to pull themselves up. 03:29 So really when you think about it, when you feel weak. 03:33 You feel old, don't you? 03:34 So just toning... 03:35 And not only that, Jay, but you in fact mention that 03:37 of course, that is a gluteus maximus 03:39 'cause when you have strong gluteus maximus, 03:41 you can sit down and stand very effectively. 03:44 But now what they've had to do 03:46 is with the toilets in our society, 03:49 they've made them higher. 03:50 Right. 03:51 Okay, okay, people had to get off them, 03:53 but here's the problem, Jay, the body is no longer 03:55 in a proper position to eliminate. 03:57 That's right. 03:58 And so really when people have to sit on these 04:00 very high stools for their elimination, 04:03 they really should bring in a little stool 04:05 to put their feet on. 04:07 Because that's their body is no longer 04:09 in the proper position and they're not, 04:10 they are going to have more problems eliminating 04:11 and that's going to cause varicose veins, hemorrhoids 04:14 things like that, very uncomfortable so. 04:16 So let's talk a little bit more, 04:18 we don't want to get too technical 04:20 but let's talk a little bit more about muscle fibers, 04:22 types of muscles, now we know 04:24 there's fast twitch, slow twitch. 04:25 Right. Okay. 04:27 And there's different types of muscle fiber 04:28 throughout the body... 04:29 Think we have a graphic of that. 04:31 Do you have a graphic that we talk about the muscle fiber, 04:32 the skeletal muscle and so forth, 04:34 why don't we talk about that a little bit. 04:35 Okay, okay, we can put that up. 04:38 You see on the left side, 04:39 you've got the skeletal muscle that's all the muscles we have 04:42 that are doing our functioning of moving. 04:44 Then we have the smooth muscle cells 04:47 that you have throughout the body, 04:48 that is not going to be contracting 04:50 and then you have the cardiac muscle 04:52 which is a unique muscle on its own 04:54 and of course that's in the heart area 04:56 and the heart of course being amazing organ, 04:57 it's contracting all day long and you have no, you know, 05:02 the body just automatically does it, 05:03 we don't have to think about it, 05:04 it's automatically there. 05:06 So the main ones we're going to talk about 05:08 will be the skeletal muscles 05:09 because that's what's going to be most practical for people 05:11 is their functioning and moving. 05:13 Okay, so those are the types of muscles. 05:15 Now say somebody is going 05:17 from inactivity to being active, okay. 05:20 And even though I'm active and I work out regularly 05:23 and I do strength training, talk about this muscle soreness 05:26 and the delayed muscle soreness, 05:28 again a lot of times we think that, 05:29 oh, I've got lactic acid in the muscle. 05:31 Right. Right. 05:32 Tell us really what the truth is that's going on there, 05:34 can I expect to get sore if I'm starting a program 05:37 or even vary my program. 05:38 You know, if I do a certain types of activities, 05:40 then I go out maybe chop wood or haul some wood 05:43 or do something like that. 05:45 Suddenly I'm sore again, and I thinking, 05:46 I'm lifting weights. 05:47 Why am I getting sore? 05:49 Let's talk about soreness. Yeah, that's a very good point. 05:51 You know, when, I... 05:52 You and I both have tried all sorts of workouts, 05:54 so I'm sure like me you've been extremely sore in your day. 05:57 Yes. 05:59 And so, but our philosophy now 06:01 is we try not to make people sore at all. 06:04 Even when we're training on a regular basis 06:06 and I train highly intense, especially for my age 06:10 and I rarely ever get sore. 06:11 In fact sometimes I'm looking to get sore 06:13 'cause I just kind of miss that feeling, 06:14 That's okay. 06:15 And I always complain to Lisa, I say, I think it's sore, 06:17 I'll make it sore, but soreness is simply this. 06:20 You have micro trauma or you hear people say, 06:25 I don't like this term tearing down muscle tissue. 06:27 Well, you're not tearing down muscle tissue 06:29 but you can create micro tears in the connective tissue 06:33 and they're releasing their content 06:35 and then the macrophages, the white blood cells come in 06:37 like little Pacman coming to clean up the area 06:39 and they don't always are, they're not very patient, 06:41 you know, it's kind of like a bunch of dogs, you know, 06:43 and they go, well, let's just finish it off, you know, 06:45 so they hit it with a little toxin 06:47 to finish destroying the cell 06:49 and that creates an irritation on those so to irritate cells. 06:52 So what happens then is 06:55 the next day you might not be sore 06:57 but the day after that you're ripping sore 07:00 because those nerves are slow to irritate 07:02 and so now you have extreme muscle soreness. 07:05 But what happens when you're working out is, 07:08 you have the fast twitch fibers are not very, 07:11 they're not for oxygen, you know, 07:13 that's what the sore twitch. 07:14 They are so oxidative, 07:16 fast oxidative glycolytic and fast glycolytic. 07:20 So when you get in the term glycolytic, you know, 07:22 it sounds like glycogen, so we know it's glucose. 07:24 So those are sugar burners, 07:26 and so when you're working those muscles 07:28 and you've seen this before 07:29 like a runner running down the track 07:31 and now they're just about to win 07:32 and all a sudden it's like, ah, I can't go anymore 07:35 and then everybody passes by. 07:36 So what's happened? 07:38 Lactic acid is built up and you're not going to keep 07:39 contracting muscles in presence of lactic acid. 07:42 Lactic acid causes burning sensations and so on. 07:45 And now a lot of people can relate to lactic acid 07:47 because of their heart. 07:48 When somebody has lack of oxygen in their heart, 07:50 they start getting angina, the burning of the heart 07:54 because they're having an oxygen deprivation. 07:56 So what they do then besides, you know, 07:58 yell for help and call 911. 08:00 They take nitroglycerin which is a vasodilator. 08:03 And now they have more blood flow again 08:06 and the pain goes away. 08:07 That's the same thing when we're doing working out 08:10 and I know you like to squat and, you know, 08:12 how much the legs can burn while you squat. 08:14 But as soon as you stop and rack the weight up, 08:16 what happens? 08:18 It starts to burn little bit, yeah. 08:19 Yeah, the burning sensation goes away. 08:20 You know, it doesn't take long and it's gone. 08:22 And so here's how amazing the body is, Jay, 08:25 the body can take that lactic acid 08:27 that stops, you're dead in your tracks. 08:28 That's right. 08:30 Run it back to the liver and bring it back as glucose. 08:31 That's right. 08:32 So the very substance, 08:34 the very chemical that stopped you 08:36 can become the same chemical again to start you up again. 08:39 That's right. 08:40 And so the burning stops and it cycles through. 08:41 Right, amazing. And we get going again. 08:43 Okay, so if I was starting a new program, 08:46 do I want to work larger muscles, smaller muscles, 08:49 is there a sequence should workout in 08:51 and we're talking about the muscular system. 08:53 Well, your chain is only strong as its weakest link. 08:56 And so if we were to try and work the larger muscles 08:59 and here's something that people need to understand. 09:01 When we're working out, we're training the chest, 09:04 we're training the shoulders, the upper back 09:06 and so on and so forth, 09:08 but the movers for those muscles are your arms. 09:11 So they think while I'm doing all these arm exercises 09:13 will try doing this with your hip. 09:17 You know, you just can't do it. 09:18 I mean, maybe some people can but, you know, 09:20 the hip doesn't have the same amount of movements 09:22 that the upper body does. 09:24 And so we've got to train the chest, 09:26 and to do that you horizontally abduct the humerus. 09:30 And so that has to be done with your arms 09:32 or, you know, when you train your back, 09:34 you're trying to squeeze your scapula together, 09:36 and so by doing that you need your arms. 09:38 When you work your shoulders, to abduct away from the body, 09:42 you have to use your arms. 09:44 And then we get to the actual arm training and so 09:46 but if you do your triceps first say 09:49 and those muscles are fatigue, 09:51 you need those for the pressing. 09:53 And now so you're not going to get your chest 09:54 as stimulated as you would 09:56 if you just did your chest first. 09:58 So the old adage is to do the major muscle groups first. 10:01 Now in our training regime, we tend to do the legs last 10:04 and the reason why is because we train the legs 10:06 with a lot of intensity and if we train the legs first, 10:10 a lot of times people are too tired 10:12 to get through their upper body workout, 10:13 so we do the upper body first and then we get to the legs. 10:17 But also, it is a good idea a lot of times 10:18 to put emphasis on the legs 10:20 especially for those, especially men 10:21 and we've talked about them before 10:23 who tend to skip leg day... That's right. 10:25 'Cause then you can put a lot of energy to your legs, 10:27 'cause they do take a lot of work. 10:28 But again we would do the exercises 10:31 like a squat or leg press 10:33 before we'd ever do like a leg extension or leg curl 10:35 but then there are also, there are techniques 10:37 where you can pre fatigue using those methods 10:39 and then going into, like if you did 10:41 a leg extension and a leg curl and then you did a squat, 10:44 well, now you pre fatigue the leg muscles 10:46 so you don't have to use as much weight 10:48 and you can use those squats to fatigue out. 10:49 And a lot times we do that, we have people do leg curls, 10:52 where I'm doing leg extensions 10:54 and then we have them do some manual squats 10:56 and then we make them do a halt. 10:58 And then they get a really good training effect. 11:00 But the main thing is, 11:01 I remember when I first started lifting weights 11:03 back in my late teens, early 20s. 11:06 And I look back now and I in a sense 11:08 if I read all the technical jargon things like that, 11:11 I did it all wrong. 11:12 But the main thing is what? 11:14 To do something. 11:15 Do it, just go there and do it. 11:16 And started doing it and started moving it. 11:18 Now the interesting thing is we don't need a lot of time 11:22 to start seeing the difference, do we? 11:23 No. 11:24 We can see it in a relatively short amount of time 11:27 gaining strength back. 11:28 Now we may not see it, okay, 11:29 but I had a friend one time that I put on a program 11:32 and she came back to me about two weeks later 11:34 and she says, "I was driving in the car 11:36 and I was turning and I looked, 11:37 wow where that muscle come from?" 11:39 In just a short amount of time, that's a young person. 11:41 What about people, they never seen older people, 11:43 seniors our age and older 11:46 regain their strength to health quickly. 11:48 We have an 85 year old woman 11:50 that's working out with us right now 11:51 and she has a walker and has severe scoliosis. 11:53 She worked out one day on a Friday worked out. 11:56 The next day at church, 11:58 she was like running up and down 12:00 through aisle with her walkers, goes, "I feel awesome, 12:03 I got up this morning, I had no pain." 12:05 Well, it's just from circulating. 12:06 But I think we need to switch gears right now. 12:08 So why don't you go ahead 12:09 and introduce our cooking segment here. 12:11 Okay, so when you think about muscle mass, 12:14 people always want to ask you if you're eating a diet 12:17 that's not very high in animal protein. 12:19 The first thing they want to ask you is 12:21 where are you getting your protein? 12:22 Well, where do you get your protein? 12:23 Where do the animal get their protein? 12:25 Where does an elephant get it? 12:26 Where does the elephant get it, again the same places. 12:27 Yeah. So where do we get it from? 12:29 We get it from legumes, 12:30 or, you know, beans, peas, lentils things like that. 12:32 We also get it from nuts and seeds 12:34 and what we're going to do is we're going to have 12:35 Chloe show us now a cooking demo on some food there, 12:39 that in a sense bring us enough protein into our diet. 12:42 So we don't have to worry about being scrawny, 12:44 weak and emaciated. 12:46 Can you tell us what she's going to cook 12:48 without salivating this time? 12:49 I'll let here tell it, okay. Okay. 12:51 Okay, let's go to Chloe. 12:54 Hi, in this session we're going to be making 12:56 an easy one dish meal that you can make 12:59 when your company is driving in the driveway. 13:02 I just made it for my family in California 13:05 and they loved it even though they all stood back and said. 13:09 But they ended up eating it all up. 13:11 So this is a great. 13:13 And we call it Mexican lasagna, 13:15 but you can call it anything you want, 13:18 bean lasagna, whatever. 13:21 So all right, let's get started. 13:23 We're going to start with our corn tortillas. 13:25 The corn tortillas replace the lasagna noodles 13:30 and I like to cut them up 13:31 because I think it makes it easier 13:33 when you go to serve it. 13:35 It's you're not pulling out a whole tortilla. 13:38 So we're going to just cut this up. 13:39 We're going to be making two layers today, 13:41 so we'll use half of these corn tortillas in our first layer 13:46 and the second layer we all have the second half. 13:57 So we'll take and we'll sprinkle half of these 13:59 in the bottom of our casserole dish. 14:05 And spread them out. 14:12 All right, so we've got a nice layer 14:15 of the corn tortillas. 14:16 Now we can start the layering of our corn, 14:19 I'll just set this aside. 14:22 We'll sprinkle some corn in here. 14:24 And this is just frozen corn. 14:27 If you want to use fresh, 14:28 you would sure be welcome to do that. 14:31 Then we'll sprinkle in our beans, 14:35 half of our beans. 14:46 And what makes this super easy is that we're using salsa today 14:50 instead of making a tomato mixture, we can, 14:54 you can if you want to make your own up, 14:55 you can just take some tomatoes and seasonings 14:59 and make a nice tomato base for this. 15:05 We're just going to do this 15:08 because it's so much faster, and so much easier. 15:10 And this is where our squeeze cheese comes, 15:12 we're just going to squeeze it right on to our dish. 15:17 We want to put a good amount on here. 15:21 All right, so we've got our squeeze cheese on there. 15:25 Now we're just going to go ahead 15:26 and do our second layer. 15:36 And this is a good time, a good opportunity here 15:39 where these corn tortillas are shielding us, 15:42 we can kind of just pat this down a little bit. 15:49 So we can get it all in our dish, 15:53 and then we can continue 15:57 adding our next layer. 16:31 Okay, now we're going to put our next layer of salsa on. 16:36 We want this to be nice and moist. 16:42 So we're just gonna go ahead and use this whole jar up. 16:54 Spread it around nice and evenly. 16:59 And any extra moisture that's in this, 17:02 the corn tortillas absorb 17:05 and makes it a nice, 17:09 easy to dish out casserole. 17:14 Okay, now then we'll go ahead and top it off 17:17 with our melty cheese. 17:19 And if you want to get real decorative, 17:21 you can do little designs, that's the thing 17:25 about this little squeeze bag that I like so much is that 17:28 you can do things like, 17:31 just acting like it. 17:35 Isn't just to speed it on top like your salsa 17:39 'cause it's a little texture and extra design. 17:43 This is the nut cheese, the melted cheese 17:46 that we made in our previous segment. 17:48 If you still like to eat chips and things like this, 17:50 this also makes a nice nacho dip. 17:54 We finished up our melted cheese. 17:57 This is all ready to go in the oven now. 17:58 We'll just pop it in the oven, 18:00 we will bake it for about a half an hour. 18:02 We're going to take it out 18:03 and then we'll show you some other ideas 18:04 that we can do with the same dish. 18:06 Here's our quick and easy one dish meal 18:08 a.k.a. Mexican lasagna. 18:10 All right, should you have any leftover Mexican lasagna 18:13 when you're done, 18:15 here's another idea of what you can do with it. 18:17 You can put it inside a tortilla... 18:24 and... 18:32 add a few greens to it... 18:41 and wrap it into a burrito. 18:51 And I like to just wrap it up in tin foil. 18:59 And put it in the freezer for a quick lunch some time. 19:03 Now another thing you can do 19:04 if you don't want to add the corn, 19:06 if you want to do something other than corn, 19:08 cut up sweet potato in chunks, boil it 19:12 and put sweet potato in this instead. 19:14 And that makes a really great addition 19:17 to your Mexican lasagna. 19:19 All right, once again quick and easy meals 19:21 and I hope you enjoy this tasty dish. 19:26 Thank you, Chloe that looked wonderful. 19:28 I loved lasagna, how about you, Lisa? 19:29 Oh, yeah. 19:30 Okay, well, today we're going to do something 19:32 for the triceps. 19:34 Last time we did a biceps exercise. 19:35 The triceps are the other part 19:37 of the antagonistic muscle of the biceps. 19:40 Every muscle has an antagonistic muscle. 19:42 So in this case your biceps to triceps 19:45 or quadriceps to hamstrings 19:46 and we need those muscles balanced. 19:48 Because if they're not balanced, 19:50 that's where injury can come in. 19:51 Like you see a runner running down the field 19:53 and also when they pull up or they say got pull up lame 19:55 'cause they're grabbing their hamstring 19:56 'cause the quadriceps are too strong for the hamstrings. 19:59 So we're going work the triceps 20:00 and this is also an area that women like to focus on 20:03 because they want to get rid of the gram away, 20:05 bye-bye fat that, you know, jiggles after they stop waving. 20:09 But the reality is we can't contract that, can we? 20:11 No. 20:12 We have to get rid of that 20:13 and so when somebody takes a fat area, 20:15 like a man will go, I need to lose my belly. 20:17 Well, yes you do. 20:18 So I need to do a bunch of crunches. 20:20 Well, no because you have to get rid of that fat 20:22 before you worry about seeing anything beyond that. 20:24 Sure, do the crunches 20:25 but it's not going to magically take that away. 20:27 But what we do find though 20:28 is somebody has a little bit flabby muscles 20:30 or they're not toned anymore 20:32 and toned muscle is muscle 20:33 that's contracting all the time. 20:35 So the more fit you become, 20:37 your muscles are in a semi state of contraction 20:39 even when you're at rest 20:40 and sometimes mine will contract 20:42 as, you know, when I'm sleeping 20:43 and I'll also know muscle start contracting hard 20:45 but we don't want that all the time 20:47 but anyhow, we're going to do a tricep exercise 20:49 and we're going to use a ball and we could use dumbbells, 20:51 we could use lots of different things 20:53 but this is going to be a simple way to do it. 20:54 This is a ten pound ball, 20:55 Lisa you are going take it up over her head 20:57 and she's gonna lower down behind her 20:59 and she's gonna extend it all the way up. 21:01 And this is giving a good stretch 21:03 of the triceps muscles here on each side. 21:05 She bring it down, I can feel a contracting, 21:07 then she goes way up high and stretch way down. 21:11 Again, we want to do this in control, do some fast Lisa. 21:16 Just doing it that way, 21:17 now she's using momentum to go up and down 21:19 and you don't feel it near as much, do you? 21:20 No. 21:22 By doing it slowly, contracting down 21:23 and ten pounds is very easy for Lisa to do 21:25 on this particular exercise 21:27 but doing it slowly should still feel the contraction 21:30 and get a good effect on her triceps. 21:32 Okay, thank you, Lisa, that was great. 21:35 Back to Dr. Sutcliffe, we're going to talk more 21:37 about some muscles, let's go for it, Jay. 21:38 Okay, so let's try to summarize and help people understand 21:43 what's going on here. 21:44 We talked about the muscle system 21:46 and it's not just for vanity sake. 21:48 Not at all. 21:49 Okay, So let's talk about people getting started, 21:51 maybe start with large muscle groups. 21:53 Okay. Okay. 21:55 Some of the things we have the nutrients, 21:56 we have the protein coming in, hence we had to make sure 21:58 that we get adequate amount of protein 21:59 which is not that hard, is it? 22:01 No, it's not, not at all. 22:02 Of course, and I've been a vegetarian for 35 years 22:04 and I actually Jay hit my, you know, 22:06 I usually eat the three pounds of meat, 22:08 a gallon of milk, half dozen eggs every day 22:09 when I was working out with some pro bodybuilders 22:12 back in my early 20s 22:14 and I got to a high of 455 in the bench press during that 22:18 and then at the age of 46 eating all vegetarian diet 22:21 I got up to 500 pound bench press. 22:22 So I actually got stronger doing the vegetarian diet 22:26 than I ever did eating that. 22:27 And when people say how you get so strong? 22:30 I said well, I know how to train, 22:31 I know how to rest and as far as eating goes, 22:33 if you ever read Daniel 2 which talks about, you know, 22:36 I don't want the king's food, I want to eat pulse and water 22:38 and by eating that way, 22:40 it says they were ten times fair and this is fatter 22:42 but we know they're right, 22:44 there weren't really talking about that kind of fat, 22:46 they were talking about they were more full. 22:48 Yeah, yeah. 22:49 So there a couple of examples, we also, 22:51 we are in an Olympic year, the only power lifter 22:55 that's made it to the Olympic US, 22:57 Olympics lifters... Olympic lifter. 22:58 He's the only one that made it for the US, right? 23:01 Only one, and he's on a total plant based vegetarian diet. 23:04 Correct. 23:05 So it's interesting that these fallacies 23:07 about eating more protein, in fact, 23:08 when I first started lifting weights 23:09 I used to get all the powders and all that 23:11 and I thought well, I'm going to take all this, 23:13 I better wear a loose clothing to bed 23:15 because in the morning... I'm going to be so huge. 23:16 I'm going to be so huge, 23:17 I won't be able to get my clothing off, 23:19 but never had that problem, they're still to this day. 23:21 So we talk about the protein a lot 23:23 but, you know, what missing nutrient 23:25 a lot of times people don't talk about 23:27 with muscle is both calcium and magnesium. 23:31 Calcium for muscle contraction. 23:32 Right. Right. 23:34 And so we're really good at doing the contraction 23:35 but sometimes we need the magnesium 23:38 to release the muscles... Exactly. 23:39 And the typical American diet is low in magnesium. 23:42 Now we can get that in fresh fruits and vegetables 23:45 but even some people that do that don't get enough. 23:47 And I don't recommend a lot of products, 23:49 but I have found that using a magnesium supplement 23:54 called Calm, naturally common, it's a little bit of a powder, 23:56 you put a quarter of a teaspoon in a glass about half hour 24:00 before you go to bed 24:01 and it actually helps you relax of the muscles. 24:03 A lot of times we're so tense, even if we don't lift weights, 24:05 the muscles are tensed and so we go to bed, 24:08 we're all kind of, you know, tense watching the news, 24:11 kinda watch the news before I go to bed. 24:12 Probably the worst thing we can do. 24:14 Because we're so wound up and there's all the violence 24:16 and things that makes the commercials sell 24:20 and so what we find is that 24:21 maybe take a little bit of magnesium, 24:22 it help you sleep better 24:24 and also help you relax so you can recover. 24:26 Now one thing you might want to warn them about the Calm, 24:28 it looks like milk but tastes like orange juice so. 24:30 And so don't look at it... It's different flavors, yeah. 24:32 So it spells C-A-L-M, naturally calm 24:35 and so maybe a little bit of powder would help with that. 24:38 Why don't we tell the people, if you ever seen anybody 24:41 really helped with just some basic at home exercises 24:44 of strengthening, two to three times a week? 24:47 Well, let me tell you this story, Jay, 24:49 when I was at the Black Hills Health and Education Center, 24:51 we had a woman with rheumatoid arthritis 24:53 who hadn't walked in nine months. 24:56 She's in her wheelchair, she came to the center 24:58 and I'm always game to take on a project 25:02 like I love helping people that, 25:05 you know, nobody else is helping, 25:06 they think there is nothing else we can do, 25:08 just gonna be stuck in that wheelchair 25:09 for the rest of your life. 25:10 So I started just basically helping her 25:12 to stand up out of the chair and I'd help her sit back down, 25:16 stand her back up, sit her back down 25:18 and do that on a regular basis 25:19 and then I started working on her as far as moving. 25:23 And so it was like we were dancing, Jay, 25:25 'cause I have to hold her and I say, okay, 25:27 now you're going to step with your left foot forward, 25:29 I'm gonna step back, and so we're doing this 25:31 and, you know, let's go to side to side 25:33 and of course, I got somewhat chiseled, 25:35 yeah, you guys are dancing. 25:36 What are you doing there? 25:37 Said, well, no actually we're not. 25:39 We're trying to get her better again 25:40 and so day by day she was getting stronger and stronger. 25:43 Now most of staff at the center as you know 25:46 doesn't see what's happening at the wellness center. 25:49 Only those that are part of the medical team 25:51 see what's happening. 25:52 So some of the people around there 25:54 were seeing her do this with me, 25:57 but a lot of people like down in food service 25:58 and, you know, some of the house keepers, 26:00 administration they weren't seeing it. 26:02 So just three weeks, Jay, 26:04 from the time this woman came in 26:06 and we did this on purpose. 26:07 It was now graduation time and I remember, 26:09 always remember you, at graduation day, 26:11 you are always so excited and you'd always tell me 26:13 this is what it's all about, 26:14 seeing these people's lives transform. 26:17 Okay, so here's this woman, she rolled in her wheelchair 26:21 and so I called her name. 26:23 She gets up Jay and walks up and gets her diploma. 26:26 Wow. 26:27 And the staff are just like, they couldn't believe it 26:30 'cause they didn't know that she could now walk. 26:32 Wow. 26:34 And so what an effect 26:35 and what an exciting time for everybody, 26:36 just in three weeks this woman 26:38 who had not walked in nine months, 26:39 walked up to get a diploma without any problem by herself. 26:43 That's exciting. 26:44 Yeah, that's exciting and so really 26:45 we're six weeks into this, okay. 26:48 And we're talking that was three weeks. 26:49 That was just three weeks. 26:50 Of course, it was controlled environments. 26:52 That's exactly... 26:53 Because you're going to get up, when to eat, 26:54 when to do this, when to exercise, you know, 26:56 and so a lot of people who need that, 26:58 we highly recommend that... That's right. 27:00 But, you know, a lot of people can't afford 27:02 the time or the money 27:03 which is why we are exactly why we're doing Optimize 4 Life, 27:05 to help people at home but, you have to do it. 27:08 You can't just watch it, 27:10 it's not going to happen by osmosis. 27:11 That's right, and so we're doing the food part of it. 27:14 We are talking about getting more legumes, 27:15 more seeds and nuts in there 27:17 but also it's those micronutrients from the plants. 27:20 Maybe a little bit of supplementation here and there 27:22 for missing nutrients. 27:23 We saw some biblical examples of that with Daniel 1 27:26 in just ten days, 27:27 we saw the health center in three weeks. 27:30 We're into six weeks of this, 27:31 if people stick with this and we coach them through this 27:34 and they can also go to our website, right? 27:36 Right, thank you for correcting me, 27:37 I actually said Daniel 2 and you're right, Daniel 1, 27:39 the whole thing is without Daniel 1, 27:41 Daniel 2 never would have happened. 27:42 That's right, that's right. Okay, let's go with that. 27:44 That's okay. 27:45 So why don't you tell people how we can help, 27:47 help them actually coach them through, 27:48 you have some other videos on the website? 27:50 We do. 27:51 On Optimize4Life.org 27:52 we have lots of videos, we have lectures on there, 27:55 we've done some special lectures 27:56 that are an hour long, 27:57 we have cooking demonstrations from Chloe, 27:59 we have full exercise routines, you go to there, 28:02 check out the store, you'll see some. 28:04 It's just a privilege to be able to talk to your folks 28:06 and that you're tuned in and thankful to 3ABN 28:08 that decide to run this program. 28:10 So we just thank you for joining us. 28:12 God bless you and we look forward 28:13 to see you next time at Optimize 4 Life. |
Revised 2017-01-12