Optimize 4 Life

Optimize Your Circulatory System

Three Angels Broadcasting Network

Program transcript

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


Series Code: OFL

Program Code: OFL000008A

00:01 The number one killer today has been found
00:02 that could be prevented up to 80 percent efficiency,
00:05 and yet it remains the number one killer.
00:07 Why is that?
00:09 By optimizing the lifestyle,
00:10 we certainly can eliminate
00:12 the potentials for this fatal killer.
00:14 Find out the details next on Optimize 4 Life.
00:40 Hello, I'm Dick Nunez, exercise physiologist.
00:42 And I'm Jay Sutcliffe,
00:44 professor and registered dietician.
00:46 Dick, today we're gonna talk about the circulatory system
00:49 and deal with that number one cause of death.
00:51 Yes.
00:52 And, but before we do that,
00:53 you know we're looking at this
00:55 and we're eight weeks into this program.
00:57 Okay, so everything we've been doing
00:59 really is supposed to help our circulation,
01:01 so why do we need to take a whole section
01:03 on circulatory system?
01:04 Why are we doing that?
01:05 Education is power. Okay.
01:07 Okay, if it's applied, right? Right.
01:09 Knowledge is power, education is...
01:10 right? Yup.
01:12 Okay, so what we want to look at is this circulatory system,
01:15 and of course we're gonna end up looking at the heart,
01:18 okay 'cause that's really the epicenter
01:20 or the control center to pump the blood around.
01:22 And when we look at this,
01:25 we're really looking at that heart
01:26 and preserving the heart and getting that strong.
01:29 Okay, so what are some of the anatomy
01:31 and physiology of the circulatory system,
01:34 the heart obviously?
01:35 What about the vessels
01:36 and those different dynamics going on in the body?
01:39 Well, we know that the heart is a very efficient pump...
01:43 Sending the blood cells throughout the body,
01:46 throughout this superhighway
01:48 and we know that the heart beats
01:50 about 3 billion times in somebody's lifetime.
01:52 Wow.
01:54 And you don't even have to think about it,
01:55 it just happens.
01:57 Then you have the vascular system
01:58 which is so complex.
01:59 The average human being, Jay,
02:01 has 50 to 60, 000 miles of blood vessels in it.
02:06 So what does that mean in reality,
02:08 you can circumnavigate the globe twice
02:11 with the average human body.
02:12 And of course as we workout
02:14 and we both know this in our world of exercise
02:17 and body building is that
02:18 you actually can increase the vascularity
02:21 as you workout and create the need.
02:24 For example, people who had problems
02:27 with blocked arteries,
02:28 who've gotten into exercise programs
02:30 actually have what's called
02:31 collateral circulation take place,
02:33 where they'll actually branch off
02:36 and form new blood pathways to it.
02:38 Now, of course this can work to our detriment
02:40 especially with diabetics up in the eyes
02:42 where they're not getting enough circulation
02:44 and the body tries to put in new vascular system,
02:47 vascular network in there,
02:48 it starts putting pressure on the optic nerve
02:50 and then they start to lose their vision
02:52 so they go in there with a laser
02:53 to clean out the vascular network
02:55 that's been setup all because of poor circulation.
02:57 Okay.
02:58 And so really what we think about is,
03:01 you've ever seen these slide shows
03:03 and things like that where they look like
03:04 red life savers floating through the blood.
03:07 Okay, so there you have the red blood cell
03:09 delivering oxygen, nutrients
03:11 and right in the center is the hemoglobin molecule
03:14 where the oxygen sits in the center of that
03:16 in the sense that life saver dropping off the oxygen,
03:20 the nutrients to the cells,
03:22 and then sending it out oxygenated blood
03:24 sending it out in the arteries, right?
03:26 Right.
03:27 After it been through the lungs and so forth
03:30 and then it's going through the body delivering
03:31 and then it's picking up the waste products, okay,
03:34 bringing it back to the lungs to get the carbon dioxide out.
03:37 It's taking the...
03:39 kidneys are filtering out different contaminants,
03:41 toxins, metabolites,
03:44 the liver is cleaning the blood as we sleep.
03:46 That's another thing about how...
03:47 You know, it's so neat
03:48 that we are taking individual sessions
03:50 to look at the different systems of the brain.
03:52 But we can't help it but bring in another system
03:54 when we're talking about this,
03:56 because when we are sleeping is
03:58 when the liver is cleaning the blood the most.
03:59 Right. Okay.
04:01 And so that's why we always
04:02 like to go bed on an empty stomach,
04:03 let the kidneys and the liver work
04:05 through the night,
04:07 clean the blood, get up in the morning,
04:09 try to eliminate the toxins through the urine
04:11 and the feces get going.
04:13 But the body is always turning over
04:15 and making new red blood cells.
04:17 Right. Okay.
04:18 So the red blood cell only lives
04:19 for about three months,
04:21 I understand.
04:22 Right, eight million blood cells die a day.
04:23 Wow, and then the body so miraculous,
04:25 the spleens making more blood cells,
04:28 the bone marrows making some,
04:30 and we're getting this whole new renewed life
04:34 with the exception of maybe some scar tissue and some bone,
04:37 we could be a new person in one year, I understand.
04:40 In 99 percent.
04:41 99. 99 percent.
04:43 And also for our Australian viewers,
04:44 they would say metabolite.
04:46 Okay.
04:48 So it all depends on where you're from, Jay.
04:51 Okay, so we're talking about this very positively
04:54 but yet we see the equivalent of couple hundred
04:56 planes going down a day in the world,
05:00 the equivalent of that of a fully loaded plane
05:02 over like 280 of them...
05:04 280 airplanes.
05:05 Going down every single day.
05:07 Right, and if one goes down
05:08 we know that's there a mass...
05:09 Yeah.
05:11 Outrage of safety you know.
05:12 That's right.
05:14 Just from one, let alone
05:15 if there were 280 planes going down a day,
05:17 nobody would fly.
05:19 And I've realized, you know,
05:20 being a professor in public health,
05:22 that we're looking at this Zika virus,
05:24 we're looking at Ebola, West Nile viruses,
05:27 all these viruses.
05:28 We had the bird flu,
05:29 I remember on the campus I worked on,
05:31 we had an evacuation process and a shut down process,
05:33 if the bird flu hit the United States.
05:36 Wow.
05:37 Now we're under surveillance,
05:38 the CTC and public health people watch for that stuff
05:41 but you know what,
05:43 that's in the case of preventing
05:44 something from happening.
05:46 We know that today, today, 365 days a year,
05:50 280 planes the equivalent fully loaded going down,
05:53 we know that's gonna happen.
05:55 That's where I put a lot of my effort in this preventing
05:57 and getting those people off the plane.
05:59 42,000 people. It's insane.
06:01 And remember when 14 people died
06:03 because of fires on tires,
06:04 that was a national outrage.
06:06 That's right.
06:07 And it was catastrophic for those families,
06:09 but we're talking about
06:10 thousands and thousands to everyday of the year.
06:13 So what we need to look at is
06:15 we're talking in a metabolic situation here
06:20 where we're talking about positive things
06:21 that oxygen going through and everything working great.
06:24 Now let's talk about the disease
06:26 atherosclerosis or that process,
06:29 how that develops and that's the $50 word
06:32 for how our arteries start to clog up
06:35 and get plugged up.
06:36 Why don't we look at that a little bit,
06:38 we have a graphic...
06:39 Okay, let's look at it.
06:40 We got to look at in how it actually happens overtime
06:42 and it develops overtime
06:44 the atherosclerotic process takes place.
06:47 As we see here on the left is
06:48 what we call what quotes a normal artery.
06:51 Okay, now the interesting thing is that
06:53 the thing we have over here on the left
06:55 called the endothelium is actually
06:57 a muscular lining inside the vessel,
07:01 and it actually cooperates with the heart
07:04 to push the blood through.
07:05 Now I was just reading that they've done some studies
07:09 and autopsies on fetuses that were miscarried
07:13 and they actually looked at the arteries inside the fetus
07:16 and there's already this plaque built up in there.
07:19 What was the baby eating? What the mother had.
07:21 What the mother had.
07:22 Okay, so was it out there chewing on,
07:24 going up the fast food, was it?
07:25 No, but the mother was. The mother was.
07:27 Okay, so we see it actually going through the system,
07:30 here the endothelium is actually
07:32 a part of the vessel lining and it pushes on,
07:36 there's a smooth muscle in there
07:37 and through here is this debris of lipids,
07:40 LDL cholesterol and different plaque built up in there
07:44 and the body's defense system goes in there,
07:46 and actually deposits some calcium in there
07:48 to try to patch things up,
07:49 kind of like little plaster of Paris,
07:51 if you have a hole in your wall or something,
07:53 you go in there and patch it up.
07:55 So talk to me about that little bit,
07:56 have you seen this?
07:57 Is this a permanent situation?
07:59 Well, first of all let's talk about the fact
08:01 that the endothelium actually has the ability to heal itself,
08:03 when we get on proper diet,
08:05 and of course that's the whole thing
08:06 we're looking at.
08:07 When we talk about, if we could bring that
08:09 graphic back up again for a moment please.
08:13 There we go.
08:14 The smooth muscle will actually start walling it up
08:17 because that's caused by irritation,
08:19 and so the body like you said has to plaque that off or,
08:22 and that's what that whole thing is.
08:24 It's the ability for the body to help that artery lining
08:28 which has been irritated to try and heal,
08:30 and then do you see on the farther picture,
08:33 it shows that it's happening on the other side of town too.
08:36 And then what happens you get a break off of,
08:40 you know, little piece of plaque somewhere
08:41 that starts coming through, and boom,
08:43 it hits a fatal spot and you have the widow maker is
08:47 what they call where somebody just drops dead instantly.
08:50 But here's the good thing about it is
08:52 what happens as people change their lifestyle,
08:55 the body actually starts pulling out
08:58 cholesterol from the plaque swellings
09:00 and starts to bring it to the body
09:02 and metabolize it.
09:03 And one thing I want to bring out,
09:04 and I think this is very important,
09:06 and that's the old adage of good and bad.
09:10 Good cholesterol, bad cholesterol.
09:11 Okay.
09:12 And I don't like that frame because you know what,
09:15 I look at it this way,
09:16 it's like a good and bad blood sugar,
09:18 good and bad blood pressure.
09:19 You know, if you have...
09:21 You've to have blood pressure,
09:22 you have to have blood sugar
09:24 but you don't want it to be too much
09:25 but you also don't want it to be too little.
09:27 But when you look at cholesterol,
09:29 LDL cholesterol,
09:30 what's its function?
09:32 When we're eating food, Jay, it's going to our,
09:34 into our system and specially if we have lot of fats,
09:38 they have to be emulsified and for those at home
09:40 if you wonder what that means,
09:42 that means we have to use
09:43 the detergent to clean that up,
09:45 if we don't use that,
09:47 when we're frying something in oil
09:49 and we just use water, it doesn't come clean.
09:51 So we need some detergent to emulsify that break it down
09:54 so we can wash it clean,
09:55 that's what cholesterol is doing.
09:57 So if somebody has a LDL level of zero, Jay,
10:00 what state are they in?
10:02 They're dead. They're dead.
10:03 So how come something that is essential for the body
10:06 be classified as bad
10:08 and that's something that's always drove me nuts on
10:10 because the more LDL you have is based upon
10:14 how much fat you're taking in.
10:16 And if you light that down,
10:17 you won't need as much detergent
10:19 but if you're now taking drugs or whatever and say no, no, no
10:23 don't want to make more soap,
10:25 well, what's happening to the things
10:27 that you're supposed to be using to emulsify.
10:29 We like the high density lipoproteins
10:31 'cause that's on the other end of the metabox spectrum,
10:34 that's actually cholesterol out of the plaque swellings
10:36 and taking out of the body, so we classify that as good.
10:39 So we're looking at we're doing bandage, you know,
10:42 we're just putting a band aid on.
10:43 So well, lets get that cholesterol level down
10:45 because of the fact that if it's lower,
10:47 you have a less chance of having heart disease.
10:49 Well, that's all true
10:50 especially if it's in a normal setting,
10:52 but when you do it from this stand point,
10:56 it's a false reading.
10:58 Yeah, and so if we're just looking in again,
11:00 we want to pull back a little bit
11:02 to get a bigger picture
11:03 and not sit there and focus on these numbers.
11:05 Right. Right.
11:07 If we focused on practicing
11:08 the proper lifestyle behaviors,
11:10 what do we find?
11:11 The body heals itself. Exactly.
11:13 You normalize where you need to be
11:15 instead of some fictitious number
11:16 that you've put in your head that you get there
11:18 and all of a sudden you cross the finish line
11:19 and you're good.
11:20 Right. Right.
11:22 So we want to look at
11:23 and we want to try to in a sense
11:24 find less dependence on these pharmaceutical aids.
11:28 Because again they're not fixing the situation,
11:30 they're fixing the numbers
11:32 and always balancing the numbers.
11:33 In fact, Jay, we saw
11:35 one wellness guest at the Black Hills Health
11:37 and Education Center
11:38 had a triglyceride level,
11:40 which is supposed to be 100 or less.
11:41 Triglycerides are blood fats, his were 2,308.
11:44 Whoa!
11:46 2,308...
11:47 He's heading for an airplane crash, isn't he?
11:49 Yeah, his blood looked black not red
11:52 and there was a thick waxy thing on top
11:55 where the serum is supposed to be.
11:56 In just three weeks with no medication, Jay,
11:59 we got him down to a 188 and actually the lab called us
12:03 and said, we just want to let you know
12:04 this one's fellow's triglycerides are too high,
12:06 they were 188,
12:07 and we're laughing saying you better go back
12:09 and look at the first stats
12:10 because they were 2,308 now it's 188.
12:13 And any medical doctor,
12:15 our doctors were absolutely baffled.
12:17 They said there's no way in a normal medical situation
12:21 by giving medications and so forth
12:22 that will ever happen.
12:24 But guess what?
12:25 Doing God's way, changing your lifestyle,
12:26 it can happen.
12:28 It's more powerful than all the pharmaceutical drugs.
12:29 Right. That's right.
12:31 Now, we're not saying that people should never take them,
12:32 they need to be under the care of their physician.
12:34 That's correct.
12:35 But they also need to find a physician
12:36 who's really working in harmony with the way
12:39 the body is meant to operate.
12:40 Understand prevention. That's right, that's right.
12:43 And that's what we're looking at.
12:44 We're trying to get people to back up a little bit
12:46 to prevent and try to prevent it from happening.
12:50 But once they're in the crisis as you've just noticed,
12:52 you just pointed out that
12:54 we can actually even take somebody
12:56 who is in a crisis situation in a sense back him out
12:59 and reverse that situation.
13:00 Absolutely.
13:01 Now if he returned back and he says I'm fixed,
13:03 and goes back to his old ways, what is he reversed it?
13:07 They're not fixed. They're not fixed.
13:08 They're controlling it with lifestyle.
13:09 Okay.
13:11 But if they go back to their old ways,
13:12 they're gonna end up right back where they were.
13:13 Okay.
13:15 And so we have some great things
13:16 that we can talk about.
13:18 We've talked about these vessels.
13:19 We've talked about the delivery transport,
13:20 the oxygenation of the blood
13:22 and we've talked a little bit about food.
13:24 But now we're gonna go to a segment
13:26 where Chloe is gonna show us,
13:27 sometimes people forget about soups and stews,
13:30 how they can use those as nutrient-dense vehicles
13:34 to deliver the nutrients.
13:35 Because this is not just about fats and carbohydrates
13:37 and so forth,
13:39 it's also about the micronutrients
13:41 getting into the cellular level,
13:42 helping the vessels be healthy.
13:44 Okay, so we're gonna look at.
13:46 Now, Chloe is gonna show us
13:47 a rendition of a basic soup recipe
13:51 to try to get people to think about
13:53 using soups and stews more,
13:55 get a lot more of micronutrients
13:56 and they can put a lot of things,
13:58 you can even put the greens in their diet.
13:59 We talked a lot about greens,
14:00 you can put greens in your soups and stews.
14:02 Now, Dick and I,
14:03 we like our soups more stew like with less liquid.
14:06 We like to chew.
14:07 Yeah, we like to chew.
14:09 Okay, so lets go now to Chloe
14:10 and she's gonna show us a basic recipe on a soup.
14:14 All right, today we are going to do a soup,
14:18 another way to incorporate nutrient-dense foods
14:22 into our daily intake.
14:24 So we're gonna start today with just some basic things.
14:28 Of course once again a recipe is only a suggestion,
14:33 you can do whatever you want to,
14:35 whatever your palate is taste,
14:38 whatever your palate desires you can try out.
14:40 But I want to give you a basic idea,
14:43 so we're gonna do just a water base today.
14:47 You can use vegetable stock
14:50 which we will add a vegetable stock to our water.
14:53 You can also buy a chicken style seasoning
14:56 in different brands, different flavors,
15:00 whatever you like the best you can use.
15:03 So we're gonna start with
15:05 just some basic things our bean,
15:07 we have some pinto beans
15:08 that we cooked in our pressure cooker
15:11 so we made them ourselves,
15:12 we have some shredded carrots, we have some green beans,
15:16 some peas, some corn,
15:18 some tomatoes, onions
15:21 and some greens that we're gonna add all to this
15:24 to make a very nutrient-dense soup,
15:27 so lets get started.
15:29 Okay, I have started
15:31 some of the water cooking
15:33 so we can sauté our vegetables just a little bit in the water.
15:37 So we'll start putting in our vegetables,
15:40 those are onions...
15:47 Put our carrots in...
15:59 Our tomatoes...
16:02 Go ahead and add our frozen vegetables.
16:19 Once again we've got the color of the rainbow
16:21 going here for our soup.
16:25 We're gonna add in some greens.
16:43 Then we're gonna put our lid on
16:45 and we're gonna let this cook down just a few minutes.
16:52 Our vegetables are nicely sautéed together.
16:57 We're gonna add the rest of our water...
17:08 and our beans.
17:17 You might add a little more seasoning.
17:19 Today, I'm going to be using about a quarter of a cup.
17:24 We're gonna start with two tablespoons however.
17:29 We're gonna add a little more of our seasoning.
17:34 It's gonna end up to be about
17:36 three tablespoons of seasoning today.
17:41 Now we're just gonna put the lid on once again.
17:45 Let the flavors melt together and we'll be ready for soup.
17:50 Our soup is off of the stove.
17:53 It's time to dish it up.
17:59 Now we didn't put a lot of broth in this one
18:02 because we kind of like it more of a stew style,
18:08 so there we go.
18:13 Thank you, Chloe.
18:15 And also remember whenever you have soups,
18:17 it's a great way to get your nutrients but you actually,
18:19 you want to remember to still chew your food
18:21 even though it's very liquid
18:23 because that's how you get your nutrients
18:24 and you need to mix it with
18:26 essential enzymes in your mouth
18:27 in order to get maximum simulation,
18:29 so don't just slurp and swallow.
18:31 Okay, it's time for our fitness time now,
18:34 and so I have my wife Lisa here with me,
18:36 and today we're gonna do some planks on the floor,
18:39 so get on the floor.
18:41 Okay, I think I'm gonna trade positions with you today.
18:43 Oh, you are huh? Yeah.
18:44 We're gonna make, you get on the floor today.
18:46 Okay, all right.
18:48 This is one of Dick's forte.
18:50 He's actually worked up
18:52 to a ten minute plank just normally
18:56 and a three and a half minute plank with 45 pound plate.
19:00 So doing a plank,
19:02 the important thing is your posture,
19:05 and as you can see he's very straight,
19:08 which you have to tuck your hips down
19:10 and pull your stomach in.
19:11 This is also a...
19:13 it's a back and a stomach exercise
19:15 so we usually call it core.
19:17 And a lot of people want core, core exercises,
19:20 and this is one of the best ones.
19:22 And so, Dick, go ahead and show the core posture
19:24 where some people will pike up like that,
19:28 which is pouring and then the other way is
19:30 they'll put their back down
19:33 and that either causes lower back stress
19:36 or the other way it can be hips,
19:38 so you just want to go straight,
19:40 and the key is to keep your proper posture,
19:43 you can look in the mirror,
19:44 have somebody tell you and start off at low intervals,
19:49 if you only can hold your posture for ten seconds,
19:51 do it for ten seconds and build up, you know,
19:53 rest and then get hit it again.
19:55 Don't try to go long periods and go into a bad posture.
19:59 Now I figured if he can hold a 45 pound plate
20:02 for three and a half minutes,
20:03 he might be able to hold me for 10 seconds.
20:08 So I won't do that to him no,
20:10 but anyway, you can get up now.
20:12 Thank you. You're welcome.
20:16 He would have never been able to sit on me.
20:19 Okay, thank you, Lisa, appreciate it.
20:23 Okay, Jay.
20:25 Okay.
20:26 So let's talk about the circulatory system.
20:28 You're doing some strength training there
20:31 which will be more like anaerobic types of activity.
20:34 What about circulatory system,
20:35 I think of people sweating, perspiring,
20:38 actually getting some toxins out of their system.
20:40 How about some aerobic,
20:42 what kind of aerobic activity could they do
20:43 to actually help with their circulatory system
20:45 and help the vessels and the heart actually toned.
20:49 Walking is always one of the good ones to do.
20:51 You're just looking at getting rhythmic activity
20:53 of a major muscle group.
20:54 I know a lot of people like to go out
20:56 and work in their gardens
20:57 and so forth and that's great as well.
20:59 So you want to get that rhythmic activity,
21:01 so walking is great,
21:02 the recumbent bikes have been very good
21:05 for people who can do gentle cycling,
21:08 that helps people get, people going.
21:10 But there's a lot of different things
21:11 I know you're an avid runner
21:12 little more at the advanced stage.
21:14 There's a lot of great cardio equipment out there
21:16 now the elliptical machines
21:18 or actually been replaced like by the arc trainers,
21:20 those are great, the rowing machines,
21:23 swimming is good.
21:25 Swimming may not metabolize fats quite as effectively
21:28 because it doesn't allow the temperature of cerebral cortex
21:31 to get up to a higher level
21:33 because the water works as insulation
21:35 but it's a great cardiovascular workout.
21:37 Walking in water, all those things are good.
21:40 The bottom-line, do it...
21:42 Just get going. A rebounder.
21:44 Okay, okay, so many trampoline.
21:46 Right. Body and Spirit aerobics.
21:49 Okay, so what we have here is, we have a,
21:51 we're doing cardiovascular
21:53 fitness getting the circulation going.
21:54 I've been reading some studies too
21:56 and some of them are from way back in the 90s,
21:58 where they looked at people just
21:59 increasing their water intake.
22:01 Right. So you think about,
22:03 I don't know when I was growing up
22:04 we changed our own oil and I still do that today
22:06 where you have thicker weight oil,
22:08 it takes longer to get out like gear oil
22:10 or transmission oil and things like that.
22:12 In a sense you can think of the blood
22:14 getting sludged up like that
22:15 but when you start drinking more fluids on a regular basis,
22:19 you drink more water, you actually,
22:20 your risk of heart disease
22:22 and circulatory problems goes down dramatically.
22:24 So maybe like at least five glasses of water a day,
22:28 we can always check our urine, right.
22:29 Right.
22:30 So if we have urine that's more of a clear or pale color,
22:33 it's ideal.
22:34 The glow in the dark urine for when we were kids,
22:36 remember that, we go to look at it like mountain dew
22:38 in the toilet when we're done.
22:40 Lot of it was.
22:42 Okay, the other thing I want to show right here is,
22:44 this is an illustration of what our vessels look like.
22:47 Okay, it's kind of, it's just the tubing.
22:49 Okay, but we don't want to necessarily
22:51 expose our vessels today.
22:53 Okay, so what we have here is,
22:54 we have a tubing
22:57 and it illustrates basically how it's thin
23:00 and strong and endothelial is not in a sense
23:04 coated with any plaque.
23:06 But as we age,
23:07 think about this our arteries begin to narrow
23:10 and it becomes and in the inside
23:12 less blood flow through there.
23:13 Right.
23:15 So what happens is the heart has to pump harder
23:17 to get through, so what it goes up,
23:18 our blood pressure goes up...
23:19 Correct.
23:21 To try to get the blood through a smaller opening
23:22 Which creates irritation,
23:24 which causes the plaque built up.
23:25 So all this goes on
23:26 and then eventually we may have an aneurysm.
23:29 That doesn't look good.
23:30 Okay, so in a sense that's why I illustrate this,
23:32 is that we have this little crack here is like
23:34 garden hoses.
23:35 Okay, but when we're young, actually our vessels help
23:38 actually push the blood through.
23:39 Right.
23:41 Okay, so when I'm thinking about this,
23:42 I'm also thinking about the illustration
23:46 you gave of having strong calf muscles, remember?
23:49 It's a second heart. Okay.
23:50 Explain that a little bit?
23:52 Well, when you're doing aerobic exercise,
23:54 one of the worse things you can do is you stop abruptly
23:58 because your legs actually help
24:00 the veins to re-circulate the blood back up.
24:05 So if you are to stop all of a sudden,
24:07 you're putting a big demand on the heart,
24:09 by continue to exercise you help the venous blood flow back
24:13 and the calf muscles,
24:14 they're considered the second heart
24:17 because they're contracting and so forth
24:19 helps to push that blood back up.
24:21 And then of course as people get older,
24:23 some people will start getting the congestive heart failure
24:26 where they start losing that circulation
24:28 and they get to pulling down the lower body.
24:30 But continuing to exercise
24:31 and specially keeping those legs strong
24:32 will help eliminate lot of that.
24:34 Wow, excellent.
24:36 So we're looking at the physical aspect,
24:39 cardiovascular workouts, the aerobic type of things.
24:43 We're also looking at strengthening,
24:44 making the muscles stronger,
24:46 the heart's pumping easier and so forth.
24:48 We also need to talk a little bit
24:50 more about the diet.
24:51 Some trans fats and some saturated fats
24:54 and different things that may come into the body
24:56 that may in a sense take that viscosity thicken the blood.
25:00 Right.
25:01 Okay, so processed foods have a lot of trans fats
25:03 can have them in there.
25:05 Right.
25:06 Right, and so we want to look at minimizing those.
25:08 So really it's again back to the same old song
25:10 and dance that we're giving here is eat food
25:13 as close to nature as possible, is that right?
25:16 Right.
25:17 The trans fats will give a trans shaped fatty acid
25:21 versus the cis shape which is what we want,
25:24 and that whole process will make
25:26 the prostaglandins in the body
25:27 which have numerous functions to produce the wrong chemical.
25:30 So instead of the artery being flexible like that,
25:36 it becomes stiff and rigid like that.
25:37 Okay.
25:39 And just by getting off of the trans fats
25:41 and having proper essential fatty acids,
25:43 we go back to this again.
25:44 Okay, it's excellent.
25:46 Within a few days. Okay.
25:47 So do you have an illustration of somebody
25:49 who was in a bad disease state?
25:51 Oh, yes, we had a woman at the center who was so bad,
25:54 walking up the hill was just an impossibility
25:56 which was about 300 yards from the dining hall.
25:59 One day, I was giving her a real inspirational talk,
26:01 you know, how you and I can tend to do it, she goes,
26:03 today I'm gonna do it.
26:04 And it was really great, Jay,
26:06 because all the wellness guests,
26:07 it was about 20 of them lined the hill up to the top
26:10 and then her son was there and then his son went up top
26:13 and he's going, come on mom you can do it,
26:15 and slowly she started walking the journey up the hill.
26:18 And the people were cheering her on
26:20 and as she would get there, they're following beside her.
26:24 And so as she's walking up the hill
26:26 all these people are now joining her
26:27 with the son up there going come on mom.
26:29 Wow.
26:31 Finally, she gets to the top
26:32 and when you hear this resounding roar
26:33 against the canyon walls
26:35 of the Black Hills Health and Education Center
26:36 and you look on and you see mom and son hugging.
26:39 Wow.
26:40 And so it just made me think of that scripture
26:42 that talks about being surrounded by
26:44 so greater host of witnesses
26:46 that we're encouraging each other to that race
26:49 and to that final goal.
26:50 And you know that's what the whole thing is about.
26:52 We're here to try and encourage people
26:54 and in our Christian walk, that's so important.
26:56 We're encouraging each other, not criticizing each other.
26:58 And you and I, you know,
27:00 we go through this world not looking to see
27:02 what people are doing wrong
27:04 but we're trying to help them to do something right.
27:05 That's right.
27:07 We don't want to criticize, we want to encourage.
27:08 Yeah, who can start drinking more water?
27:11 Who can start doing some planks?
27:13 Ten seconds like Lisa was saying
27:15 10 seconds, 15, 20 seconds,
27:17 can they do that?
27:18 Yeah.
27:19 Some of these plank exercise like 30 days to a 5 in a plank,
27:22 they really don't work because they start very low
27:24 and then they just turn up and people just can't do it
27:26 and they quit or they start doing poor form.
27:29 So but here at Optimize 4 Life,
27:31 we're trying to give you a balanced routine
27:33 on how to eat right,
27:34 how to take care of yourself, how to exercise.
27:36 If you want more details,
27:37 you can go to our website at Optimize4Life.org.
27:40 We're gonna be constantly putting new things on there.
27:42 There's lots of videos from our past
27:44 and we're gonna try to have a lot of other things
27:45 to help you along the way.
27:47 This show we just had a great time
27:49 doing it already,
27:50 and we're getting, trying to get through here
27:53 but we just thank you for joining us,
27:54 God bless you.
27:56 We'll see you next time on Optimize 4 Life.


Revised 2016-12-19