Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000008A
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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