Optimize 4 Life

Optimize Your Respiratory System

Three Angels Broadcasting Network

Program transcript

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


Series Code: OFL

Program Code: OFL000011A

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