Optimize 4 Life

Optimize Your Digestive System

Three Angels Broadcasting Network

Program transcript

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


Series Code: OFL

Program Code: OFL000009A

00:01 People are so often worried about
00:02 what's going in their mouth,
00:04 they really don't give much attention to
00:05 what's happening once it gets there.
00:07 But there are a lot of things we need to keep in mind
00:09 when it comes to digestion.
00:11 Optimizing your lifestyle will certainly help your digestion.
00:14 Stay tuned next and find out how
00:16 on Optimize 4 Life.
00:41 Hello, I'm Dick Nunez, exercise physiologist.
00:44 And I'm Jay Sutliffe,
00:45 professor and registered dietician.
00:48 Today, we're gonna take a look at the digestive tract.
00:50 But, Dick, we got to pause for a minute here.
00:52 This is week nine. It is.
00:53 So if people started with us at the beginning, okay,
00:56 and they're coming with us now,
00:58 we're over two months into this thing.
01:00 Right, we are.
01:01 Okay, so we should really be seeing some changes,
01:03 some things going on, again, a reminder,
01:05 they need to continue to consult
01:06 with their primary care provider,
01:08 if they need to alter their medications
01:10 and things like that.
01:11 We're not physicians, we're health educators,
01:13 we're cheerleaders, in a sense.
01:14 That's right. Okay, male cheerleaders.
01:16 And what else?
01:17 Well, if they were doing all the exercises
01:19 we've been putting together over these nine weeks,
01:21 they would have a pretty good routine going on right now too.
01:24 They probably have a few rings they've left behind.
01:26 That's right.
01:28 So again, we've been doing this for years but we really,
01:31 it's not a contest, stick with it,
01:33 we're just accentuating the positive.
01:35 So today, we're gonna take a look at the digestive tract
01:39 and how food goes in, 'cause really,
01:40 think about digestion,
01:42 Dick, really, the purpose of digestion is to, in a sense,
01:44 liberate micronutrients,
01:47 macronutrients out of there
01:49 so we get the energy from the food
01:50 from the macronutrients, okay,
01:52 and then we got to build up the cells,
01:53 we got to build up the immune system,
01:55 and those are coming from the micronutrients.
01:58 And so what we wanna do is make sure that
01:59 everybody understands
02:01 the digestion anatomy and physiology.
02:03 So if we can pull up
02:05 the graphic on the digestive system...
02:06 Let's take them through it.
02:07 Let's just kind of tag team this one
02:09 and we'll take a look at this, Dick.
02:10 Before we even eat any food, what do we have?
02:13 We have what's called the vagus nerve system.
02:16 Oh, yeah.
02:18 I like to call it the Las Vegas nerve system
02:20 because it excites and it gets all kinds of things going on,
02:23 but bakeries will actually exhaust their aroma
02:27 from inside the bakery,
02:29 and put it with a fan
02:31 out into the streets to attract people to come in.
02:33 So in a sense, you smell food, you see food, okay,
02:36 and you start salivating.
02:38 So even before we eat,
02:39 we start producing digestive enzymes.
02:41 So talk about the mouth,
02:43 what's going on in the mouth then?
02:44 Sounds like we're no better than Pavlov's dog, but, okay,
02:47 the mouth is very important
02:48 because that's where digestion starts.
02:50 There's one thing you have in you mouth
02:52 that you don't have any place else,
02:53 and that's your teeth, Jay.
02:55 Unless you've swallowed your dentures,
02:56 you got to make sure you chew your food properly.
02:59 Mastication is the word that's used.
03:01 In fact, John Harvey Kellogg used to always encourage chew,
03:04 chew, chew that is the thing to do.
03:06 So it's always been known to be something very valuable
03:10 and also you have your tongue in your mouth,
03:12 which also helps you for the taste sensors
03:14 and so forth.
03:15 So we need to chew our food.
03:17 We're not like our dog
03:18 who can take two chews and swallow
03:19 and get away with it.
03:21 We've got to chew.
03:22 And that's how we get satisfaction.
03:23 I know, as we eat grains,
03:25 Jay, the longer we have in mouth and chew it,
03:26 actually the sweeter it becomes.
03:28 That's right.
03:29 And some people don't know that phenomenon
03:31 because they never feel the grains
03:32 in their mouth long enough.
03:33 And then it goes down
03:35 one of your favorite parts of the digestive system
03:37 because I know you like saying the word, so...
03:39 It's actually the esophagus but our professor who learned,
03:42 hooked on phonics,
03:44 he had English as the second language,
03:45 he called it the Eesophagus.
03:46 Okay, so basically remember,
03:48 we have the taste buds in the mouth,
03:50 there's no taste buds in your stomach.
03:51 No, there isn't. If the people...
03:52 I don't know if the people know that or not
03:54 but the taste buds are only in the mouth.
03:55 Right.
03:56 So, okay, then you go down the esophagus
03:58 and you're coming down here, and remember,
04:00 we have some saliva,
04:01 some digestive enzymes starting to coat the food in the mouth,
04:05 then we go down into the stomach,
04:06 what kind of environment do we have in the stomach?
04:08 Well, it's acidic, Jay,
04:10 because the hydrochloric acid is released there
04:13 to start to liquefy the food better.
04:15 And people oftentimes don't understand the fact
04:18 that the stomach is merely a storage bin.
04:20 Getting the food ready to go on
04:22 to the next journey of digestion.
04:23 And the interesting thing too is
04:25 the stomach is lined with muscles.
04:27 So, Dick, it's like when I eat, I'm lifting weights, isn't it?
04:29 Right. That like I'm getting a...
04:30 Get a pump. Got to get a pump in.
04:32 So what we have here is
04:34 the stomach is actually squeezing
04:35 and emulsifying inside there
04:37 and pushing the food through there
04:38 and we have some things going on in the liver.
04:41 The digestive enzymes and the bile's being produced
04:44 with the cholesterol in the liver.
04:47 And that's stored in the gall bladder.
04:48 So it's being released into the small intestines
04:51 as the food's coming out of the stomach.
04:53 But how about...
04:54 Dick, this about this.
04:56 I used to drink three, four glasses of liquid,
04:58 and typically milk, with my meals.
05:00 What was that doing to the acid environment in the stomach?
05:03 Well, it certainly wasn't helping it to do its job.
05:05 And of course, we know that
05:07 as stomach contents are too acidic,
05:10 it's not gonna release into the small intestines
05:13 until the body can get it broken down enough
05:15 and then it's gonna start being released
05:16 and taking in water,
05:18 and especially milk is gonna really slow that process.
05:21 We talked about this possibly earlier,
05:23 what's the perfect way to make alcohol?
05:26 Yeah, take milk and sugar and...
05:28 Yeah, and put it in that nice acid environment.
05:31 And you can actually produce a lot of gas in there, okay.
05:34 And people do. And percolate it in there.
05:35 And interesting thing is
05:37 when the acid's stuck in the stomach there,
05:39 it has to release out of the valve.
05:40 If it goes up, we call it a burp, a belch,
05:43 but if it goes the other way, we call it flatulence.
05:45 That's right.
05:46 Okay, so we have the stomach going on in there
05:48 and interesting thing is that
05:50 acid is not there
05:51 so we can have people have jobs making Tums and Rolaids.
05:54 Right.
05:55 It's actually there for a purpose
05:57 to break down the protein, okay.
05:59 And we come down through the stomach
06:01 into the small intestine
06:02 and that's where the most absorption
06:04 of nutrients takes place.
06:05 Right, in the first 10 inches, I believe.
06:07 Yup.
06:08 And so then we have the break down of the foods,
06:10 and down along the way there, and we come in and then
06:13 whatever's not gonna be absorbed
06:15 basically on initial digestion there,
06:18 it's gonna go into the large intestines,
06:20 into the colon, and then it's gonna come through
06:23 and it's basically a storage capacity as well.
06:25 Right.
06:27 Okay, so now if the average American is eating
06:28 12 to 15 grams of fiber a day
06:31 and they're eating a lot of things,
06:33 let's say like white rice, white flour,
06:36 what's gonna be happening in the colon there, Dick?
06:39 When you take water
06:42 and a little bit of white flour,
06:43 what are you making?
06:45 Well, you're making dough.
06:47 Dough and paper mache. Yeah.
06:49 Okay, so it's plugging up the colon.
06:51 Right. Okay.
06:52 Now we have this interesting little thing
06:54 down here called the appendix,
06:55 which is actually a part of the immune system.
06:57 Right. Okay.
06:58 Some people have donated their organs while living.
07:00 Did you know that?
07:02 Some people have donated their gall bladder to science.
07:03 Wow.
07:05 Okay, and appendix, and things like that,
07:08 and these are all, in a sense, dysfunctions.
07:10 I had my tonsils ripped out when I was a kid, okay.
07:13 So all those things basically, not the gall bladder,
07:16 but the appendix, the tonsils,
07:20 that's part of your immune system.
07:22 Right.
07:23 First line of defense is the tonsils
07:24 or the aggregative T lymphocytes,
07:26 the final one is the appendix.
07:28 When they think it's a worthless appendage,
07:29 there're wrong, God doesn't make mistakes like that.
07:31 And so when those things are flaring up,
07:33 what's going on?
07:35 It's actually more about the immune system.
07:36 Right, it's overacting. That's right.
07:38 It's over stimulated and it's causing problems.
07:40 Okay.
07:42 And that has to do with the way I eat.
07:43 Think about how the body is so intricately pulled together.
07:47 And so we talk about the digestive system,
07:49 we can't to help but talk about the other things going on.
07:51 Right.
07:53 So some things,
07:54 and we'll summarize this at the end
07:56 where we talk about how we can actually cooperate
07:58 with the way the body was intended to operate,
08:01 but that's a little rough run down
08:03 of the digestive tract.
08:04 Did you know that we eat about 1,100 pounds of food a year?
08:08 And this system right here is meant to break it down
08:12 and to liberate nutrients that are locked up in the food.
08:17 Okay, you talked about the teeth.
08:18 Okay.
08:20 What about the person who says
08:21 I think I should eat every bite of food 50 times.
08:24 Well, that's a little rough when it comes to oatmeal
08:26 but it is proper to masticate your food properly,
08:30 so you help liquefy it,
08:31 and then it helps immensely on your digestive tract.
08:34 Also, it helps your satisfaction
08:36 when you're eating so you're not
08:37 wanting to eat constantly
08:38 because we know that there's triggers in the body
08:41 that shut of that hunger response
08:43 and it about 20 minutes.
08:45 So if you eat slowly, chew your food properly,
08:47 you're very satisfied and you don't over eat.
08:49 That's right.
08:50 And then the interesting thing too is that
08:52 the studies have shown, Dick, that the less fiber you eat,
08:54 the less you chew.
08:56 Less satisfaction you have,
08:57 the more likely you are to over eat, okay.
08:59 The other thing is
09:01 when we're eating a lot of high fiber foods,
09:02 foods as grown in nature,
09:05 as least amount of processing as possible,
09:08 we have stretch receptors on our stomach.
09:11 Okay, when we eat...
09:12 Just imagine in your mind
09:14 what 400 calories of fruits and vegetables and grains,
09:17 and things like that,
09:19 how much bulk that would be in your stomach.
09:20 That would be a lot.
09:22 It will cause your stomach to, in a sense,
09:23 have the stretch receptors go out.
09:25 Now if we took like 400 calories of like soda pop
09:29 or something of that nature,
09:31 is that gonna cause much stretching on the stomach?
09:32 No.
09:34 In fact, for one to get the same calories
09:36 of one pound of chocolate,
09:37 you'd have to eat 20 pounds of broccoli.
09:39 Wow. Twenty pounds.
09:41 And it wouldn't be as satisfying.
09:43 Now what the interesting thing is,
09:44 is that we find too that we have this term
09:48 they call toxic hunger,
09:49 where people are eating six, seven, eight meals a day.
09:52 To keep their metabolism up, okay.
09:55 So think about that.
09:56 Now if I were to go out and take a loan
09:59 for $100, 000 to get a tax break,
10:02 so I could save a $100, 000 on my taxes.
10:04 Would that be a good deal?
10:06 Not to me.
10:07 Some people try to say it is but not to me.
10:09 I say, "Okay, if you're gonna get the loan,
10:10 get the tax break.
10:12 But don't go out and get a loan just to get the tax break."
10:15 That's, in a sense, like eating more food
10:17 so I could rev up my metabolism.
10:20 For one thing, revving up your metabolism
10:22 actually ages your system much quicker.
10:25 So think about that.
10:26 So you say, "I wanna age faster by boosting my metabolism."
10:28 Right.
10:30 The studies have shown that actually
10:31 when you eat less frequently,
10:33 you actually slow down,
10:35 in a sense, your aging process.
10:37 Well, they've shown that if you eat between meals
10:39 and they did a Loma Linda University study,
10:41 where they fed people at 8:00, noon, and at 6:00,
10:44 and gave them two bites of chocolate
10:46 at 10:00 and at 3:00.
10:47 And by 8:30 that night,
10:48 half the breakfast on the average
10:50 was still in the stomach undigested.
10:51 And the next morning,
10:53 some of the previous morning's breakfast
10:54 was still in the stomach.
10:55 And people don't realize that
10:57 whenever we're adding new food in there,
10:59 the sphincter to the small intestine
11:01 or the duodenum shuts and allows us to liquefy again.
11:05 And then it finally can open up again
11:07 cause the pH is now proper,
11:08 starts coming up, but now here comes lunch,
11:10 so nothing ever gets totally eliminated out of the stomach,
11:14 and so you have this laboratory experiment
11:16 starting to set up
11:17 and people wonder why they get GERD.
11:19 Okay.
11:20 And how much money do people spend on this anyway?
11:22 Okay, GERD.
11:23 Let's break that down.
11:24 That's a $500 word,
11:26 actually, a $14 billion word right there.
11:28 Fourteen billion.
11:29 Gastroesophageal Reflux Disease
11:32 or what us common folk call heartburn.
11:34 Okay. Check that out.
11:36 Check this out, $10 billion.
11:38 I couldn't believe this, I rechecked this,
11:40 $10 billion in pharmaceutical medications
11:42 to treat GERD a year.
11:44 Right. Ten billion.
11:46 Okay, that's pharmaceutical.
11:47 And then those aren't even affecting us.
11:49 We go over here and get Prilosec OTC
11:53 or some of those over the counter drugs, 4 billion.
11:55 So $14 billion to treat
11:58 this dysfunction of the digestive tract.
12:02 Okay, Dick, you and I both have seen
12:04 literally hundreds of people that follow the program
12:07 that we're describing on this program.
12:09 And what happens,
12:10 how long does it take them to basically...
12:12 The medication won't even work.
12:13 They come in
12:14 and they're not even doing well with the medications
12:16 or the over the counter drugs.
12:18 So you're saying if people would follow our plan,
12:20 Larry the cable guy would have to find
12:22 a new product to market.
12:23 That's exactly right, exactly right.
12:24 In a sense, we can probably do something with the deficit
12:27 of the US with that 14 billion, okay.
12:30 Yes, absolutely.
12:32 Or we can set up some 401ks.
12:33 Dick, remember, how we used to joke about
12:35 with people that now that
12:36 they're no longer taking their purple pill
12:37 at 100 and some dollars a month, we said,
12:39 "We'll just split that with you."
12:41 Yeah.
12:42 So it'd be a great retirement.
12:43 Absolutely.
12:45 Okay, so but then the last part we wanna talk about is
12:46 we don't think about.
12:48 We think of that colon area,
12:49 just an area of storage for waste products, toxins.
12:53 But now there's a lot of research coming out
12:55 talking about this fancy thing called the microbiome,
12:59 it's the micro-organisms
13:00 that live in our system that actually,
13:03 when you actually create
13:05 a positive environment for them,
13:06 okay, for the healthy microbiome,
13:09 we can actually generate nutrients in there,
13:11 it can actually change your thinking,
13:13 and your mind, your mood,
13:15 and it also boosts your immune system.
13:18 So anything to add on that?
13:20 Well, and also,
13:21 you get plant sterols being reabsorbed
13:23 through the large intestine,
13:24 which are essential for the elasticity
13:25 and health of your vascular system
13:30 and also B12 is reproduced down there.
13:32 And so all those things,
13:34 and talking about that healthy environment,
13:36 that's gonna help all those things happen.
13:37 Okay, so we're really going on this one.
13:41 You better get Chloe.
13:42 Better get Chloe in here to do something
13:44 'cause we have to get the food part of it in here.
13:45 Now one way of getting more micronutrients in
13:48 that can actually help create a positive microbiome,
13:52 can actually cooperate with the way
13:53 we're intended to operate is to try to use
13:55 side dishes to compliment,
13:57 the green salads we've been talking about
13:59 so many getting some vegetables in.
14:00 Chloe is gonna show you a neat way
14:02 that she likes to do for us
14:04 about what she does with vegetables,
14:06 roasting the vegetables.
14:07 So let's go to Chloe.
14:08 Chloe, take it away
14:10 and show us what you do with some of those vegetables
14:11 and how they can compliment some of our entrees
14:13 and our main dishes and our green salads.
14:16 In this session, we're gonna roast some vegetables.
14:19 Now this is kind of a once around the kitchen dish.
14:22 You can put any vegetable you have on hand in this.
14:25 You can roast cauliflower, broccoli,
14:28 turnips, parsnips, even beets.
14:31 But today, the vegetables that we are going to roast are
14:35 zucchini, summer squash,
14:37 yellow summer squash,
14:39 some red pepper for color,
14:40 some potatoes, some sweet potatoes,
14:43 or yams, and onion.
14:45 And then when we get them all diced up,
14:48 we're gonna season them with some thyme,
14:51 some rosemary, some parsley for color,
14:54 a little bit of vegetable type salt
14:57 for bringing out the flavor,
14:59 and we're gonna put on just a table spoon or two of oil,
15:03 just to make the flavors pop
15:05 and the vegetables to roast nicely.
15:08 All right, we have our vegetables all chopped up.
15:10 We're gonna start adding our add ons.
15:13 Today, we're just gonna use two tablespoons of oil
15:16 just 'cause we wanna cut down on the amount of oil.
15:19 And I like to pour it down the side of the bowl
15:21 just so as the vegetables mix,
15:26 it can get it off the side of the bowl
15:28 instead of having it poured on to the vegetables themselves.
15:33 And then they all soak in to one vegetable.
15:38 So we'll mix that around, stirring our vegetables,
15:41 get our oil coated on to them.
15:45 You see the variety and the color we have here.
15:48 You'll notice that I cut the squash pieces
15:51 a little larger than the potato
15:53 and the sweet potato yam.
15:57 Those things cook so much faster,
16:00 the squashes cook so much faster that
16:03 we don't want them to overcook while our potatoes
16:06 and our sweet potatoes are cooking.
16:08 So now then we will take
16:10 and we're gonna add our seasonings.
16:12 And you can add a half a teaspoon to a teaspoon,
16:18 depending on how much you want
16:21 the seasonings to be in the vegetables
16:24 or how much you want the vegetables
16:27 to have their more natural flavor.
16:30 So I'm just doing a sprinkle today.
16:37 I'm gonna have more of a natural vegetable
16:39 flavor come out.
16:41 Just add a little parsley, just add a little green to it.
16:48 And then we'll mix these in
16:50 and then we'll add our vegetable salt.
16:56 And basically, we just want to put enough on to help
17:01 enhance the natural flavors of the vegetables.
17:06 Okay, so we're gonna sprinkle on our salt.
17:12 We have quite a few vegetables,
17:13 so I'm using a little more today.
17:19 All right, now that we have the vegetables all
17:24 and the seasonings and the oil all mixed together,
17:27 we're gonna put them on our pans,
17:31 and be ready to put them in the oven.
17:40 Spreading our vegetables around
17:42 so they're evenly spread out on our pans.
17:45 Put in our oven.
17:49 Nice and hot.
17:50 We will bake these at an oven between 375 and 400.
17:55 And you're gonna be baking it between 30 to 40 minutes
17:58 just to make sure everything gets cooked evenly.
18:02 Look how beautiful our vegetables turned out?
18:05 With just that little bit of oil,
18:06 they're still crisped up and browned nicely.
18:15 And we're ready for roasted vegetables.
18:21 Thank you, Chloe. That looked great.
18:23 Great way to have some vegetables.
18:24 Well, next, we're gonna do our fitness component,
18:27 and helping me out as usual be my wife Lisa.
18:30 And I won't be trading this out
18:32 'cause this is one of my favorites.
18:33 Okay, okay, good.
18:35 So I'll do this one.
18:36 But lunges, but they also have a high soreness potential.
18:39 So if you've not done them before,
18:41 I would recommend that you start slow
18:43 and they may not feel like you've done much
18:44 but wait till the next day or couple days
18:47 and see if you get sore and then you can apply more,
18:49 because if you overdo it the first day,
18:51 you won't be walking the next day.
18:53 So lunges, there's couple different ways,
18:56 there's a quad dominant one,
18:57 which the football players generally do.
18:59 But if you've got bad knees,
19:02 I prefer to actually do the one
19:03 that actually gets more of the gluteus maximus,
19:05 but I'll show the football player one first.
19:09 The difference is in the leg that's back.
19:11 So it'll come down at 90 also.
19:14 And so you're doing your lunges like this
19:16 and you can do the traveling ones
19:18 or go up and down like this.
19:19 The key is always so you don't hurt your knee is that
19:22 your knee is staying preferably over your ankle,
19:25 never over your toe,
19:27 and your weight is into your heel.
19:29 Now I prefer the lunge that your stepping out
19:32 with this one is far as you can.
19:34 So stepping forward,
19:35 your back leg is as straight as possible,
19:37 and you're going straight down.
19:39 That way your knee is over your heel
19:42 and you're able to put your weight in your heel
19:45 and go up and down like this.
19:46 And to start out,
19:47 you could just do ten on each side,
19:49 you just go up and down like this
19:50 and do ten, and switch.
19:52 And as you wanna advance,
19:54 you could travel across the floor like this,
19:59 and keep going.
20:01 And we also have one where you can do double lunges.
20:04 So you would go down like this
20:07 and travel.
20:10 And then we also have one that we call Lisa lunges.
20:13 Everybody loves those.
20:15 It's kind of a lunge squat combination.
20:17 Sometimes our clients ask if we ever sleep,
20:19 they think we dream these up in the middle of the night.
20:20 Which sometimes...
20:22 Sometime we do. Sometimes we do.
20:24 In fact, I had a dream last night about doing jumps.
20:27 But anyway, it's just,
20:30 you'll do a lunge on each leg,
20:33 then you go to a wide stance and you do two deep squats.
20:37 And then you continue traveling and doing that.
20:40 Now what if somebody has trouble balancing
20:42 when they're doing lunges, what can they do?
20:45 Most people that have trouble with balance,
20:47 it's because they're trying to do a line.
20:50 So just stay wide, stay in your hip width or more.
20:55 Can they stand next to a wall?
20:57 Yeah, of course. Yeah.
20:58 Yeah, if you're having trouble,
21:00 just get a chair or a wall or something like that
21:02 and just balance yourself on it to begin with.
21:05 And you don't have to go like as deep as I'm going
21:08 first few times either.
21:09 You could just go like this, a small lunge.
21:11 Okay, great. Awesome.
21:13 Thank you, Lisa. That was great.
21:15 Okay, Jay. All right, Dick.
21:16 So what about some other exercises
21:20 to maybe go along with digestion?
21:23 What could we maybe do some walking or something or...
21:25 One of the best things we can do
21:27 right after we have a meal is to go for a light walk.
21:29 And the key is light walk.
21:31 We're not looking to do an aerobic workout at that time.
21:34 But by going for that light walk,
21:36 we stimulate the digestive process
21:38 and also the muscles are always looking
21:40 for fatty acids to burn.
21:43 And so it actually helps us to metabolize fats
21:45 much more effectively by taking a light walk
21:47 after consuming something.
21:49 Okay, so that would be maybe principle number one is
21:52 don't lay down after a meal.
21:54 Don't lay down, right.
21:55 Keep moving, because typically in America,
21:56 the way I grew up at least in our home
21:58 you basically start it out with a little bit of food
22:01 and you build up steam as the day went on,
22:03 and then you got to the end of the day,
22:04 and shazam, you have this big feast,
22:06 and then everybody kind of laid around, right.
22:08 I was out on my bike, metabolizing my meal, okay.
22:12 But so the first thing would be active after the meals,
22:15 we're gonna talk about summarizing
22:16 how we can cooperate with the digestive process,
22:19 hydrating ourselves.
22:21 The minute we get up in the morning,
22:22 we should start drinking some water.
22:24 The thing is, remember,
22:26 the liver has been cleaning the blood,
22:27 the kidneys have been working through the night
22:29 to take out the toxins and the metabolites
22:31 and so forth.
22:33 So now we wanna get them out of the body, right?
22:34 Right.
22:35 So obviously, would be nice to be able to try
22:38 to stimulate the bowels early in the morning.
22:40 Okay, so the next thing we wanna look at is how about,
22:42 you know, people that just kind of eat just to be eating.
22:45 Have you ever seen that? Right.
22:47 Okay, so the other thing would be is
22:49 what about all these,
22:50 if you go to work sometimes, you know,
22:51 the people who have a candy dishes out.
22:53 Yes.
22:54 And things like that and we're always eating
22:55 and things like that.
22:57 Try to minimize or eliminate those.
22:59 Right.
23:00 Okay, so then we will look at that.
23:01 And then we also look at really how important is breakfast?
23:04 Breakfast is, in my opinion,
23:06 the most important meal of the day.
23:07 Just the very word of it, break-fast, break the fast.
23:10 And I want to come back to one thing there,
23:12 I believe and this is my own feeling
23:13 that snacking causes and creates inflammation.
23:16 Okay.
23:18 We got to let the body have a chance to relax.
23:20 And a lot of these autoimmune type disorders,
23:23 like the fibromyalgia, chronic fatigues,
23:25 and so on so forth,
23:26 can be eliminated by just eating regular meals,
23:30 stop snacking.
23:32 Okay.
23:34 So really, we hear a lot of programs
23:36 being pushed for six, seven, eight meals,
23:38 we've both done that.
23:39 Yes. Doesn't work.
23:41 And we see that the prilosec
23:42 and all the other digestive aids
23:44 are going up incrementally,
23:46 proportionately to how many meals we're eating.
23:48 Right.
23:49 Okay, so the thing is
23:51 this would be ideally to eat that breakfast,
23:52 okay, let it start digesting
23:54 and maybe start introducing water between meals.
23:57 Not a lot of fluids with the meals
23:58 because we're gonna dilute the digestive enzymes, right?
24:01 Correct. And the acids in the stomach.
24:03 And so we let the food in there work.
24:05 Think about all the organs in the body,
24:08 the heart, the lungs,
24:09 they work and then they rest.
24:11 They rest.
24:13 Why would we think that the digestive tract
24:15 needs to be working all the time, right?
24:17 Right.
24:18 And that's so key
24:19 because there are so many things that happen,
24:21 the absorption,
24:22 all our nutrients is just a key,
24:24 plus, all the cleansing that has to take place
24:26 through that area,
24:28 it's all right there.
24:29 So in order to maximize the efforts,
24:30 it has to have a chance to rest.
24:32 Okay, so we get up in the morning,
24:35 whatever that is,
24:36 if somebody works a night shift
24:37 or something like that, whatever their morning is,
24:39 drink some fluids the minute you get up.
24:41 Some people like to put a little lemon in there, okay.
24:44 We're talking about non-caloric foods
24:47 and liquids in between meals.
24:50 So we get up in the morning, maybe a little bit,
24:52 some people like to do a little bit warm to start,
24:53 try to stimulate the bowels, to get them to move,
24:56 and we go through that, we eat some good breakfast,
24:59 maybe get the exercise in,
25:00 in the morning or wherever you can fit it in,
25:01 wherever you're most likely to do it, right?
25:04 There's no perfect time to exercise.
25:06 Is there? No.
25:07 When you do it, it's the perfect time.
25:09 Yeah, right.
25:10 Okay, so then they eat the breakfast,
25:12 go through the day,
25:13 and then start drinking the fluids between the meals.
25:15 And then as we approach the next meal,
25:18 start tapering back on the fluids, right?
25:20 Correct.
25:22 And then consume the next meal,
25:23 okay, chew thoroughly.
25:25 You know, when I was a kid,
25:27 we couldn't have the TV on.
25:30 Now we don't have a TV on at our home either
25:32 but we have the laptop on.
25:33 Right.
25:35 And our phones on. Yeah.
25:36 And things like that.
25:37 We're distracted and we're eating
25:39 out of bags and boxes
25:40 and stuff rather than dishing up serving sizes.
25:43 Don't you think somebody overeating is
25:44 because we're eating,
25:45 we're sticking our arm in the bag
25:47 and bringing more out,
25:48 and we're putting the pots right on the table
25:49 rather than serving ourselves up,
25:51 taking a plate, and sitting down?
25:52 Absolutely.
25:54 And of course, and one of the things
25:55 people watch a lot of when they eat is sports.
25:57 And, you know,
25:59 people can become very fanatical about their sports,
26:01 and especially, you think,
26:02 take like a football game.
26:04 Your team runs a long run or a long pass.
26:06 Yay!
26:08 Then all of a sudden they fumble.
26:09 Boo!
26:11 Then they get it back again with interception.
26:12 Yay!
26:13 So what's happening to your emotions are going up and down.
26:15 What's it doing to your digestive tract?
26:17 Yeah, yeah, it's speeding you up.
26:18 Yeah.
26:19 Now the interesting thing is I see that
26:21 people will sit down
26:22 and they'll watch a three-hour sporting event
26:23 and they say they don't have time to exercise.
26:25 Right.
26:26 They watch other people exercise,
26:27 but not exercise themselves.
26:29 And also, along that line,
26:31 they'll sit down and watch one-hour,
26:32 two-hour cooking show, right,
26:36 and then say they don't have time to cook their own food.
26:38 So we're watching other people exercise
26:41 and make food
26:42 and then we're doing drive through windows
26:43 and eating in the car.
26:45 Correct.
26:46 So anyway, so they get a little tangent there.
26:48 Okay, so we have the morning,
26:50 we're doing the fluids and things like that.
26:51 And maybe the lightest meal should be the last one
26:53 if there is a meal.
26:55 Absolutely.
26:56 So we've seen this time and time again
26:57 that when people follow this program,
26:59 they can get off these GERD,
27:02 these heartburn medications
27:03 in a relatively quick period of time.
27:05 Right.
27:06 So anyway,
27:08 so those are some of the principles
27:09 we want to share.
27:10 Anything to close, anybody that you can think of,
27:12 will be hard to isolate one person
27:14 that has followed this
27:15 and got off their digestion meds.
27:18 Well, you and I both know from our own experience,
27:22 the difference between eating all those meals
27:24 and eating the way we do now.
27:26 So it's not like we don't know
27:27 what we're talking about on this regard,
27:30 not only do we understand it from a physiological standpoint
27:33 as health experts but also through practical application
27:36 because the way we used to live.
27:38 And that's why Jay and I are doing this program,
27:40 we're helping you to avoid some of the mistakes
27:43 we made and helping you to have life
27:45 and have it more abundantly.
27:46 And that's what Optimize 4 Life is about.
27:48 You can go to our website at Optimize4Life.org,
27:51 find more information.
27:52 God bless you.
27:54 Thank you for joining us.
27:55 We'll see you next time on Optimize 4 Life.


Revised 2016-12-26