Optimize 4 Life

Optimize Your Muscular System

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez


Series Code: OFL

Program Code: OFL000006A

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