Participants: Dick Nunez (Host), Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000011A
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00:01 There's a new player
00:02 in the top three causes of death, 00:04 but it can still be help with proper lifestyle, 00:06 if you optimize that lifestyle. 00:09 Find out what it is next on Optimize 4 Life. 00:35 Hello, I'm Dick Nunez, exercise physiologist. 00:38 And I'm Jay Sutliffe, 00:39 professor and registered dietician. 00:41 Dick, you said there's a new player 00:43 in the top three... 00:44 New player Jay. Okay. 00:45 So we always know heart disease is number one, 00:47 pretty much around the world 00:48 little exceptions here and there 00:50 but heart disease, cancer and now what's the big... 00:54 What's number three? 00:55 COPD. COPD. 00:57 Has replaced stroke 00:59 as the number three killer in our society. 01:00 Okay, so COPD what is that? 01:05 Chronic Obstructive Pulmonary Disease. 01:08 So we're gonna talk about the lungs. 01:10 Yes. Okay. 01:11 So let's talk a little bit about the lungs. 01:13 We see... So is that related to the CPAP machine? 01:16 Yes it is. Okay. 01:17 So sleep apnea, CPAP machine, breathing emphysema. 01:22 We're only talking about smokers here now with COPD. 01:25 No. 01:26 No not just smokers... 01:27 Other people can get it too. Okay. 01:29 So if we're going to talk about the respiratory system. 01:31 The thing that I always remember 01:33 the most graphic thing I can think of is that... 01:35 How long we go several days without eating. 01:37 Right. 01:38 Not that we want to... 01:40 No, we don't. Okay. 01:41 We can go a day or two maybe a few days without water. 01:44 Yeah. 01:45 How long can we go without oxygen? 01:47 Well, I guess the record is about four minutes 01:50 and maybe somebody has done longer, 01:51 but, you know, you can hold your breath only so long. 01:54 Okay. 01:55 And it's still going to have 01:56 some type of destructive properties 01:58 because, you know, you sart taking oxygen 01:59 away from the body, tissue starts to die. 02:00 Okay. 02:02 And as you and I both know 02:03 when cells are depleted of oxygen, 02:05 you can have this massive thing growth called cancer. 02:07 Okay. 02:09 Which takes place, you know, you take normal cells, 02:11 cancer cells, you take a normal cells 02:13 and start to take the oxygen away 02:14 those normal cells start to turn cancerous. 02:17 So more oxygen to the tissue helps resist disease as well. 02:21 Right? Right. 02:23 So let's think about the way we breathe. 02:25 We know there's the nose and the larynx 02:28 and the lungs and so forth. 02:30 So why don't we take a picture at our graphic 02:31 Okay, let's do that. 02:32 Look a picture at that look at that. 02:34 So here we have the respiratory system. 02:36 Why don't you give us a little anatomy lesson here? 02:38 Well, obviously we breathe in through our nose 02:41 and there's hair's in there to help filter. 02:45 In fact when people are exercising 02:47 what we try and do is encourage them 02:49 to breathe in through the nose, out through the mouth. 02:51 So they could still filter that air through their nose, 02:53 although, you and I both know Jay 02:55 when we're going super high intense 02:56 that kind of goes out the window. 02:58 And that's right. Yeah 02:59 But you have the epiglottis that helps control 03:04 which direction something is going to go 03:06 because obviously that same area 03:09 takes in food as well as air, 03:10 so you know you don't want your food 03:12 going down your lungs. 03:13 So you have to have that there to help that lung. 03:16 You've got your larynx, you're pharynx 03:18 and the trachea, the tube goes down into the lungs 03:20 and then you see the bronchioles. 03:26 You got your left lung, your right lung. 03:28 The diaphragm, which is actually a muscle, Jay, 03:31 that helps us to read more effectively. 03:33 In fact some people can actually blow up 03:35 and pop a hot water bottle 03:36 because they have credible strength 03:37 in their diaphragm. 03:39 So lungs are very complicated network 03:41 that do a lot for us. 03:43 Keep us going. 03:44 So the diaphragm, 03:45 strength training in the diaphragm, 03:47 just thinking aloud right now. 03:49 So if we train with weights and do some resistance training 03:53 and then some cardiovascular so forth. 03:55 We could actually become more efficient at breathing. 03:57 Right, but I've never seen a marathoner blow up 04:00 and pop up a hot water bottle. 04:01 Okay, so, usually people who do strength training. 04:05 Right. Okay. 04:06 So then let's take a look at... 04:07 I've always heard that if you took a lung 04:09 and I've never done this I heard if he took a lung 04:11 and unfolded it has so many folds 04:13 and crease in the right 04:15 that it would cover the size of a tennis court. 04:17 Yes it's incredible. 04:18 The dimension of that there's a hundred miles of capillaries 04:22 just in the lungs alone. 04:23 I mean it's just amazing how intricate the body is. 04:26 So it does a lot for us. 04:29 So, you know, we don't think about 04:32 we take breathing for granted because it's automatic. 04:35 We don't have to think about breathing. 04:37 In fact when people ask me how to breathe 04:38 when working out, I say, "In and out" you know. 04:40 Yeah. 04:41 The thing we want to avoid is that valsalva 04:43 because you get intrathoracic and cranial pressure 04:46 and we're trying to avoid that. 04:47 But we take breathing for granted until we can't. 04:50 So when you're doing resistance training 04:53 or you're holding something in, 04:55 your doing some strength training. 04:56 You don't want to be holding your breath. 04:58 Not at all. Okay. 04:59 Not at all. 05:00 I mean they tend to do it from time to time. 05:02 Yeah. 05:03 But... In fact what I do 05:05 is I've always been very aware of hernia 05:06 because of all the heavy lifting we've done. 05:09 And so you know that the intrathoracic pressure 05:12 could contribute to that. 05:13 So I, I always learned... 05:15 Well, first of all, I was breed backwards 05:17 when I pushed up. 05:18 Okay. 05:19 When I pressed up and said I'm blowing out I was inhaled. 05:22 Because I thought, well, I can always exhale again. 05:25 But if you exhale all your air. 05:27 It's hard to inhale 05:28 when you're pressing up overhead 05:30 or when I'm, 05:31 when I'm working hard and I'm going high intense. 05:34 I'll actually start going... 05:37 You know short puffs 05:38 just to kind of like a pregnant woman you know... 05:40 Okay. 05:42 Delivering a child 05:43 because I don't want to get into that valvsalva. 05:45 But even as aware as I am, 05:49 my wife Lisa and I train together a lot 05:51 and there are still times you have to tell me, 05:53 Breathe, because even as aware as I am, 05:55 you can still be guilty of cutting that off 05:58 and then you start doing that intrathoracic acid, 06:00 Intercranial pressure and it can cause, you know, 06:02 there can be exercise induced like headaches 06:04 because you get the vasodilation of an artery 06:07 in your head because it's wanting oxygen, 06:09 it's not getting it. 06:11 And so it's going... 06:12 "Oh, give me more," 06:13 and vasodilation puts pressure on nerve 06:15 and you get a headache. 06:16 Well, the other thing I remember too 06:18 from a stress management class, I took years ago, 06:20 in my undergraduate training they say, 06:21 when you're stressed out 06:23 when you're sitting waiting at a training 06:24 you're late for a meeting, 06:25 the first thing we stop doing is breathing deeply 06:28 we start doing shallow breaths. 06:30 Right, right, right, right, right. 06:31 Remember, we talked about a little bit of cortisol 06:33 in a previous week and we're now into week-11. 06:36 I mean, so people are coming along. 06:37 Maybe they're jumping in right now. 06:39 Maybe this is the place for people to start 06:41 is to start doing more deep breathing exercises... 06:43 Absolutely. Posture. 06:44 Even when sitting down, a lot of times we slump over. 06:46 And it's hard to breathe properly. 06:48 It is and so when we get stressed out, 06:49 we start realizing that really we're taking shallow breaths. 06:53 And if people find themselves yawning a lot. 06:54 It's because they're not breathing deeply enough 06:56 and the alveoli sacks of lungs are screaming like, 06:58 we want more oxygen. 07:00 So they create this spasmodic response 07:01 and we yawn. 07:03 Okay, We have a great graphic 07:04 on how that gas exchange takes place 07:07 and we can take a look at that and what we have there 07:10 is we show how the oxygen comes in 07:12 and oxygen eats the blood. 07:13 Right. 07:15 Why don't you take us through that? 07:16 Well, and then it goes down it has to deliver 07:17 to all of the organs 07:19 and so the organs are looking for oxygenated, 07:22 nutrient-rich blood. 07:23 And then they're taking away, the waste by products 07:25 and, of course, they deplete the oxygen, 07:27 so now we have carbon dioxide 07:29 going up there back to the lungs 07:31 which picks up more oxygen 07:32 then is expelled through the nostrils 07:35 or through the mouth as carbon dioxide. 07:39 And, of course, when you're when you're stressed out 07:41 like you were saying, I mean, 07:42 if I'm in a car and something happens, 07:44 Lisa can tell I'm stressed out 07:46 because I'll fog up the whole car. 07:48 So it's weird how you can tell 07:52 just how much you're breathing is changed 07:55 when you're in a car if you're stressed. 07:57 It's amazing. 07:59 But it's a very intricate system again. 08:01 Given we take it for granted 08:02 but that's why it's so important 08:04 to have those vital nutrients in and oxygen. 08:07 And of course the more we exercise, 08:09 the more efficient we are at transporting oxygen 08:12 and red blood cells throughout the body 08:14 because we have that much more efficient pump. 08:16 Okay. 08:18 So we're trying to talk about 08:19 how we can optimize our respiratory system, 08:22 so we can breathe better. 08:24 I've mentioned a little bit about posture... 08:26 Right. 08:27 And how we tend to slouch over 08:29 and I think Lisa one of the previous weeks 08:32 talked about putting your hands on your hip, 08:34 how we tell people that when you're standing up 08:36 maybe put your hands on the backside of your hips. 08:38 Well, actually wanted to turn our hands this way 08:40 so the shoulders back, 08:41 because if they do this they tend to slump over. 08:43 Okay. 08:44 And so that's... 08:45 We see a lot of people do that especially women. 08:47 To be very aware they'll do that a lot 08:49 and both men and women tend to slouch. 08:51 Yes. 08:53 But women tend to do the forward roll 08:55 a little bit more maybe than the men do. 08:57 And so both genders are going to have the same problems 09:01 with their respiratory system 09:03 if they don't make some changes. 09:05 And exercise, of course, 09:07 encourages the diaphragm to develop more, 09:10 the exchange of air your body just becomes 09:12 more or more used to breathing efficiently. 09:15 Okay. 09:16 And now one thing that I always remember too 09:18 is that I like to do the pull downs. 09:19 Okay. 09:21 And that way an instance pulls your shoulder blades together 09:23 the whole trapezius muscles back there 09:26 and some people think I'm actually taller than I am 09:28 because in a sense, 09:29 I've always worked hard on my posture 09:31 and they comment, 09:32 "Oh, you must be six two, six three," 09:34 No, I'm only six feet they don't believe me 09:35 but it's the idea of keeping the shoulders back. 09:38 Right. 09:39 Now the other thing is what about clothing. 09:41 You know, some people were tight banded clothing. 09:43 Maybe tight here maybe adding that ring every year, 09:47 like a tree and they're expanding. 09:48 Okay. 09:50 And, so, the blood circulation is also being restricted 09:53 by even some tight socks 09:55 or maybe women sometimes they wear 09:58 those undergarments, nylons and things like that. 10:01 Hold things in place. Yeah. 10:02 And so what happens is a lot of times 10:04 we see the blood being pushed to the internal organs 10:08 and pooling there 10:09 so we're not getting oxidation in the blood. 10:11 Mid-afternoon nap, sometimes I think or bobbing at your desk 10:15 and things like that 10:16 maybe opening the window 10:18 getting some air exchange in the house. 10:20 Fresh air... 10:21 But one quick thing, men always crack me up 10:24 because as they get fatter, 10:26 they tend to wear their belt under their belly 10:29 and they'll have what's obviously 10:31 a 45 to 50 inch belly. 10:33 They go "I still wear a 34 inch pant, 10:36 that's because it's underneath... 10:37 Okay. 10:38 My waist is still 34. 10:40 So then think about that too, Dick. 10:42 When we start adding that visceral fat 10:44 which we just talked about I believe it was last week, 10:46 we talk about adding all that extra weight 10:49 the abdominal region in a sense 10:51 and then we lay down 10:52 and then the diaphragms are weak 10:54 because we're not exercising 10:55 and we have a hard time lifting that, 10:57 we're lifting weights, every breath 10:59 and so in a sense when we try to sleep, 11:01 that's what's causing a lot of this CPAP machines... 11:05 Sleep apnea. 11:07 Sleep apnea and things like that, isn't it? 11:08 I mean a lot of extra weight think about 11:09 somebody sitting on your abdomen 11:12 or your chest all night long. 11:14 Losing weight is a great way to eliminate the sleep apnea. 11:18 Okay, so we've pointed out the problem. 11:20 Let's talk about smoking a little bit. 11:21 Oh, you want to go to that? 11:23 Yeah. Okay. 11:24 Now when we talk about... 11:26 We can't help but talk about, 11:27 you know, you talked about COPD... 11:28 Right. 11:30 Lot of that is from smoking 11:31 but 90% of it is from smoking, 11:32 10% people, I know people who have had lung cancer 11:34 who never touched a cigarette their whole life 11:37 and the interesting thing is we have environmental toxins 11:40 and things like that 11:41 and else what about if somebody was a smoker. 11:43 Can they regain their lung capacity? 11:45 That's a great thing as we've said so many times 11:47 in this program the body is the miracle. 11:50 It's just looking for the right environment 11:52 God created us to heal ourselves. 11:55 So within twenty minutes of quitting smoking, Jay, 11:57 the lungs already start to heal and that's amazing. 11:59 Twenty minutes. 12:01 Twenty minutes and the lungs already start healing. 12:02 In 48 hours, Jay, 12:04 the taste buds will start coming back. 12:05 Most smokers don't even know 12:06 what their food tastes like anymore. 12:08 And that's why people sometimes gain weight 12:09 when they stop smoking because they're like, 12:10 "Wow, this tastes great," 12:12 Food's good. 12:13 If the tongue's not inflamed, right... 12:14 Right. Forty eight hours. 12:16 In just forty eight hours and six weeks, 12:17 they're starting to have enough energy 12:19 they feel like they can you know 12:20 run circles around things again 12:22 when they all of a sudden have this feeling of well being 12:24 and six months the lung capacity 12:26 is going to be greatly improved. 12:28 And if they can last one year, Jay, 12:30 they have now left the most abusive relationship 12:33 they could ever have. 12:35 Wow. Just don't go back. 12:36 Okay. 12:37 So my understanding is again 12:39 I mentioned this a couple weeks ago 12:40 that really we have these red blood cells 12:43 circulating through the bloodstream 12:44 and they have a hemoglobin place to sit, 12:47 right in the middle of that lifesaver type 12:49 there's like a little seat in there, the hemoglobin. 12:51 But my understanding is as when you smoke, okay, 12:54 the carbon dioxide and the carbon monoxide 12:57 sits inside that hemoglobin molecule, right? 13:00 Right. 13:01 And, so, we really, we can't get the hemoglobin in there 13:03 that carries the oxygen, it's taken. 13:06 Right. 13:07 And so then basically we keep doing that 13:09 and so basically when a person stops smoking within six weeks, 13:12 they can basically reverse that. 13:15 Right. 13:16 It's amazingly fast. Okay. 13:18 How fast the lungs can heal. Okay. 13:20 So let's talk a little bit about diet, 13:22 about dietary habits. 13:23 Sounds a good time to bring in Chloe though. 13:25 Okay, let's bring Chloe in. 13:27 'Cause what we're going to do is talk about 13:28 every time you can eat 13:30 some more fruits and vegetables, 13:31 you're going to heal the respiratory track. 13:33 Another thing is that we're going to take a look at today 13:36 as Chloe is going to show us a veggie burger recepie... 13:37 I love veggie burger. Okay. 13:39 Veggie burgers and again, remember, 13:41 all these recipes that we're showing people 13:42 a recipe is only a suggestion to get you started it. 13:46 People come up and they'll say, "Well, I don't like broccoli. 13:49 Okay, well, when people start smoking, 13:51 do you think their first cigarette tastes very good? 13:52 No 13:54 But they kept... Oh, you'll get used to it, 13:55 you'll get used to it, right? 13:57 Or even alcohol 13:58 or even the first sip of coffee, black coffee. 14:00 Most people don't like it. Yeah. 14:01 But they keep doing it. 14:03 And when it kills them, and usually it does. 14:04 Yeah. 14:06 But you have to just get used to it. 14:07 Right. 14:09 But when it comes to a health food they say 14:10 I tried that once I didn't' t like it. 14:11 So get rid of it. Yeah, get rid of it. 14:13 So what we're going to do 14:14 is we're going to show people, today, 14:15 Chloe is going to do this we're going to take her 14:17 into the kitchen 14:18 and show how you can make a veggie burger 14:20 and then use it for versatility of... 14:22 Let Chloe do it. All right, let's do it. 14:24 Okay. 14:26 In this session, I want to show you 14:27 how to make an Italian sauce. 14:29 This is such a versatile sauce it's great. 14:32 You can buy Italian sauces in the store 14:35 but there's a lot of additives and preservatives in them 14:37 that you don't really want to eat. 14:39 This one you can make yourself. 14:40 You can even use fresh tomatoes if you want. 14:42 Today, I am using one can of just tomato sauce 14:46 and one can of crushed tomatoes just to add some texture to it. 14:49 We have a few seasonings. 14:51 We have a tablespoon of onion, granulated onion. 14:54 We have a half a teaspoon of red pepper flakes 14:58 that just gives it a little bite little spice. 15:00 We have a tablespoon and a half of an Italian seasoning 15:03 called Pizza seasoning. 15:04 We have a tablespoon of basil, 15:08 tablespoon of garlic, granulated garlic. 15:11 Half a teaspoon of a oregano and a half a teaspoon of thyme. 15:14 We're just going to saute those seasonings 15:17 in just a little bit of water 15:19 just to start bringing out the flavors 15:20 and then we're going to add our tomato sauce 15:22 and it's done. 15:24 I have just a small amount of water heating on the stove. 15:29 We're just going to dump our seasonings in. 15:35 I'll just saute it a little bit, 15:37 just to start bringing out the flavors. 15:40 Now if you want to in this recipe, 15:42 you can put some chopped onions in 15:44 and saute them in with this as well. 15:49 Once you've got the seasonings measured out for this recipe, 15:52 It's over, it's half done. 15:58 Go ahead and add our sauces. 16:10 So our pan is nice and hot. 16:12 It starts to cook right away. 16:20 Now we'll just mix this all together, 16:22 put the lid on it, 16:23 bring it to a simmer, and it's ready, 16:26 ready for all the different things 16:27 we're going to be able to do with this particular recipe. 16:36 You might simmer it on low for just five minutes 16:39 just once again to meld all the flavors. 16:55 Our Italian sauce is complete. 16:57 See how beautiful it turned out, 17:00 very beautiful sauce. 17:02 It's a signature sauce, 17:03 also very popular in a restaurant. 17:06 There are many ideas that you can do with this recipe 17:09 and I wanted to give you a few suggestions. 17:11 It makes a great lasagne sauce by adding your noodles, 17:15 vegetables, whatever else you'd like to have in it. 17:18 Also a manicotti, 17:21 there's the shells, 17:23 you can stuff them with vegetables 17:25 or maybe a tofu ricotta. 17:28 And put the sauce over the top. 17:31 the spaghetti noodles for a spaghetti sauce, 17:36 And you can even add he meat balls 17:38 that we made with our burger mixture. 17:41 Also you could do an eggplant parmesan 17:46 or some other type of Italian dish, 17:48 if you like that. 17:49 I also have found that it makes a great pizza sauce 17:53 and we just use a naan. 17:55 And I found these nice whole wheat naan to put that on. 17:59 Add different things to it, olives or artichoke quarters, 18:03 onion pepper, 18:04 even the melty cheese that we made. 18:07 All of those things that go on the pizza crust 18:09 or use your imagination 18:11 for whatever you'd like to use the sauce for. 18:13 It's such a great addition to your every day meals. 18:20 Thank you, Chloe. 18:22 I really do love veggie burgers, don't you? 18:24 Oh, yeah. Wow! 18:25 Looks great. Okay. 18:27 Well, now we're going to get into our fitness segment. 18:29 We're gonna talk about abdominal training 18:30 and this will go along very nicely 18:32 with our talk about respiration 18:33 because this will help 18:35 strengthening the diaphragm area, 18:37 which we were just talking about. 18:38 And so we're going to do some abdominal strain 18:40 but we're going to do it standing up. 18:42 Now you can do this laying down 18:43 but a lot of people don't want to lay down 18:45 they want to stand up and you know you can do that 18:48 because the abdominal muscles 18:49 only have a four inch range of motion. 18:51 Right and you could do it at your desk. 18:53 You can do them at your desk, right. 18:54 Make her something in a chair. 18:55 The abdominal muscles don't cross a joint 18:57 they go from here to here and they go like this. 18:59 That's it. 19:00 Not very glamorous but that's what they do. 19:03 So the old fashioned forward ones, 19:05 it just hurts your neck. 19:07 Yeah, well, they can but they can, 19:08 but if you do crunches right there they're good 19:10 but the full sit ups can be very harmful. 19:13 And then also a lot of the leg raises. 19:15 A lot of things you see people do out there. 19:17 They really work the hip flexors 19:18 and they start to imbalance people 19:20 and they pull down 19:21 and they start to have a lot of back problems. 19:23 And a lot of back problems are even cause 19:24 because from you're back, Lisa, 19:26 they're caused from your hip flexors 19:28 or the Sartorius 19:29 or you know the gracilis some of the muscles 19:31 in the inside of the leg. 19:32 So we're going to do some ab training standing up 19:35 and the thing we're going to do here 19:36 and I mentioned earlier that 19:38 breathing wasn't that important as long as you breathe. 19:41 But this one it is 19:42 because we don't want to extend our abdominal 19:45 as we crunch forward, 19:46 we actually want to draw it in 19:47 and you want to try and get your belly button 19:49 as close to your backbone as you can. 19:50 Okay. 19:52 So what Lisa's going to do is she got a blow out 19:53 and do some crunches for us, Okay. 19:55 Okay, so you can see a very simple movement. 19:57 She's breathing out 19:58 then taking a deep breath as she comes back in. 20:01 Crunching over the abdomen, tightening as goes, 20:03 tightening the abs then back up 20:06 and then as you go back, you feel stretch the abs. 20:08 There you go. Back forward again. 20:11 And this is again just a simple exercise 20:13 but it's amazing how well people feel this 20:15 just going through the basic phase 20:17 of falling like a body spear we've done this a lot 20:20 because a lot of people can't get on the floor. 20:22 So it's a great way to do it, 20:24 again, you can do it laying down, 20:25 you can have your knees bent, 20:27 but the thing with thing I like about this one 20:29 is, you're not putting pressure on your neck 20:30 and that's what we talked about. 20:32 Because people are pulling on their head. 20:33 You know you tell them to lift their chin to the ceiling 20:34 but still inevitably they start to just yanking on their head 20:37 start causing some upper cervical problems 20:39 and we don't want that, okay. 20:41 And it allows you to really focus on just your muscle. 20:42 Focus on your abdomen instead of the other areas. 20:44 Okay. Thanks Lisa. 20:46 Okay. Jay let's tie this up here. 20:49 Okay, dick. 20:50 We talked a little bit about taking a ring or two off... 20:53 Right. In the middle. 20:54 Getting rid of some of that visceral fat. 20:56 Right. 20:57 Lots of abs, ab workouts to do that. 20:59 Well, that will help the muscles underneath there 21:01 but you've got to get rid of the flab on the outside. 21:03 Okay. 21:04 Or just not going to see anything. 21:06 Give some folks some tips, 21:07 a little bit idea on what they could do 21:08 for cardiovascular training to help the lungs, 21:12 the diaphragm and to lose some body fat. 21:14 Well, certainly walking s going to be a great thing 21:16 to do to start getting the respiration going. 21:18 A lot of people want to start out just by running 21:20 or jogging and... 21:21 Not a good idea, start walking first. 21:23 Cycling, using a recumbent bike is good, 21:26 stationary bike, 21:27 then before you graduate onto the outside stuff. 21:30 But swimming is great, walking on water is good. 21:35 Jesus walked on water. 21:36 I don't know how good of a workout that was 21:38 but you know, we have to settle for walking in the water. 21:40 Okay. 21:42 But then we have to... 21:44 You can do things like rowing. 21:46 Some of the machines out there art trainer's, elliptical. 21:48 So a lot of great things you can do. 21:50 But the main thing is just get out there, 21:51 try and get... 21:53 You know, I usually have people start 21:54 with about ten minutes and then work up to fifteen 21:56 and then twenty. 21:57 Twenty minutes, three times a week is kind of the minimum. 22:01 Five times a week probably the optimum. 22:03 Okay. You can go too much too. 22:05 If you get too much exercise 22:06 you don't give your by chance to rest. 22:08 You can start having other complications 22:10 and we'll talk about that on another episode. 22:11 Okay, and so people could actually do, 22:12 maybe do ten minutes in the morning 22:14 and ten minutes at night. 22:15 They can do that too... 22:17 Break it up. 22:18 And then actually cooking the system more than once 22:19 and that actually helped their fat metabolism. 22:21 Super. 22:22 And then dietarily, 22:23 I've been reading a lot of research, 22:25 it talks about every serving of fruit and vegetable 22:27 that we can consume 22:29 actually reduces our risk of COPD 22:31 or respiratory diseases. 22:33 Right. Okay. 22:34 Eating a healthy diet. 22:36 I mean just food is your medicine, Jay. 22:38 And we talk about repairing those lungs 22:40 if they've been damaged 22:41 whether we worked in a bad environment 22:42 with pollutants, or maybe we smoked 22:44 or secondhand smoke. 22:46 Somebody in the house smokes. 22:47 Right. Okay 22:48 Yeah. 22:50 We can in a sense reverse that the lungs are amazing, 22:52 the body is amazing 22:53 and how it will regenerate itself 22:54 if we give it the proper environment. 22:56 But people have to have the motivation 22:57 and I have a quick story for you. 22:59 I had a woman that worked with us 23:01 and up in North Dakota 23:03 and she had diabetes 23:04 and was on $300 of medication a month, 23:06 which she had to pay for out of pocket. 23:08 So her sister paid for her to work out with us. 23:10 Got off her meds in one month 23:13 and she was paying much less to us 23:15 than the $300 she was paying for the medication. 23:17 Second month, the sister paid half. 23:19 And she still was off on meds and the third month 23:22 the sister said you're on your own. 23:24 The woman immediately quit 23:27 because she didn't want to pay for it she said, 23:28 "We can't afford it." 23:29 Well, the reason why they can't afford it is 23:31 because her husband smokes a carton of cigarettes a week 23:34 and he wasn't willing to give those up. 23:35 Oh. 23:37 And then she started smoking again too. 23:38 And within one month she was back 23:39 on all her meds again. 23:41 Wow. 23:42 People have to be motivated to make some changes 23:44 and unfortunately too often they're willing to do that 23:46 but they're not willing to pay a little bit 23:48 to change their lifestyle. 23:50 Well, we've covered several things. 23:52 One last thing, I want to talk about 23:54 with this respiration and respiratory system, 23:57 circulation getting the oxygenated blood 23:59 something that I do on a regular basis. 24:01 Now it might not sound that appealing to some people 24:03 especially in the winter months. 24:05 Is that you take a hot shower then you end on the cold. 24:07 Right. 24:09 And you're actually used to brisk rubbing 24:10 and so forth in a sense to stimulate the system. 24:13 Get more oxygenated blood to the tissue 24:16 and help with the circulation that way. 24:18 And then go outside and get some 24:20 nice deep breaths into the nose... 24:21 That's right. Out to the mouth. 24:23 And the big key to that 24:24 is not so much trying to breathe in as much as you can 24:26 but blow out as much as you can 24:28 and that automatic will cause a reflex 24:29 for you to breathe in deeper. 24:31 So working on deep breathing in fresh air 24:33 and of course we have great air to breathe, 24:35 you especially up there in Flagstaff, 24:37 but we have pretty good air in Camberley as well. 24:38 That's right. 24:39 So try some of these basic things 24:41 and you'll find yourself 24:43 definitely improving your respiration, 24:44 you'll feel better, you'll look better, 24:46 your tissues will thank you. 24:48 We appreciate you coming to join us again. 24:50 God bless you will look forward to seeing you next time 24:53 on Optimize 4 Life. |
Revised 2017-01-05