Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000012A
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00:01 Many sports teams build their philosophy
00:02 around a great defence to have a great offence. 00:05 The body's a lot the same way, we want a great defence. 00:08 Optimizing your life will do just that. 00:11 Find out the details next on Optimize 4 Life. 00:36 Hello, I'm Dick Nunez, exercise physiologist. 00:39 And I'm Jay Sutliffe, 00:41 professor and registered dietician. 00:43 Dick, before we get into the immune system, 00:45 and it's really more than vitamin C, 00:47 an akinesia, isn't it? 00:48 I hope so. Okay. 00:50 What we're finding here is now we're into week 12, 00:53 that's three months. 00:54 All right, so if people are following along 00:56 with this program, 00:57 they're now three months into this, 00:59 they probably have new bodies. 01:00 Okay. Transformation taking place. 01:02 Absolutely. Can they expect that? 01:04 They should but what if they're following it. 01:06 Okay, if they're following it. 01:07 It's not just sit and watch 01:09 but actually join in the exercises, 01:11 get in the kitchen. 01:12 You know, the greatest sport today 01:13 is watching other people exercise. 01:15 We'll sit and watch a three hour sporting event 01:17 and then say we don't have time to exercise. 01:19 Absolutely. 01:20 We'll watch a two hour cooking show 01:22 and then try to make a way of our meals 01:23 or do a drive through dinner. 01:25 Wonder why we're not healthy. That's right. 01:27 So what we want to do is we want to make sure 01:28 that people can get educated 01:31 and also get inspired by also checking out 01:34 the rest of this series. 01:35 This is week 12. Okay. 01:37 They may have missed something along the way, 01:38 they can go to our website Optimize4Life.org 01:41 or even 3ABN's website 3abn.org, right. 01:45 And pick up and then we have material support things 01:47 and links to other things that are going on 01:50 to try to strengthen their whole lifestyle. 01:53 But let's get back to the immune system. 01:54 You talked about a good defence 01:57 is probably your best offence in sports. 02:00 Right. 02:01 Okay, so let's talk a little bit about 02:02 how do we in a sense fortify our bodies 02:04 because this is really what we saved it for week 12, 02:06 they could have been week one with this, okay. 02:09 But really what the people were doing all along 02:11 is strengthening their immune system 02:13 by their lifestyle, 02:15 the amount of water they drink, 02:16 the amount of exercise they get, 02:18 the strength training 02:20 and building up the immune system, 02:21 the diet they're eating, the sleep they're getting, 02:23 but now we're going to hone in 02:25 so why don't we take a look at the anatomy 02:27 and the physiology of the immune system. 02:29 What organs are involved, okay, 02:31 and some of them that we maybe had removed. 02:33 Okay. Okay. 02:34 We're, some of us are living organ donors. 02:36 I'm a living organ donor 02:37 because I gave up my adenoids and my tonsils early on. 02:40 Okay, that's actually part of the immune system, isn't it? 02:42 It is. 02:44 Okay, so why don't we bring up the graphic 02:45 about the immune system 02:47 so you can tell us and walk us through that, 02:48 how the immune system functions. 02:50 Okay, at the top of it, 02:51 you see factors that influence autoimmune disorders, 02:54 you see heredity, definitely that will play into some, 02:57 some of the factor white blood cells, 03:00 the lifestyle, hormone influence 03:02 and environmental factors. 03:03 And then down at the bottom, you see some of the symptoms 03:06 you have myocarditis, skin rash, impaired vision, 03:09 pulmonary fibrosis and joint pain. 03:13 And then you see 03:14 some of the actual diseases are linked to it. 03:16 Rheumatoid arthritis is one of the more famous ones, 03:19 but also multiple sclerosis and lupus. 03:22 And then you see that the organs 03:24 of the immune system 03:26 the tonsils and the adenoids, the thymus, the lymph nodes, 03:29 the spleen, the appendix, 03:31 another one that people think is worthless oftentimes 03:33 and the bone marrow, also very important 03:36 because that's where the blood cells are made. 03:38 Okay, so that's the immune system, 03:40 those are some of the dysfunctions. 03:42 Those are symptoms though a lot of times. 03:44 I was always heard though, 03:45 I always heard that if you have a pus build up or inflammation, 03:49 if you injure something area, 03:50 that's actually a sign 03:52 that your immune system is working properly. 03:53 That's correct. 03:55 Okay, so what's going on there, Dick, 03:56 so say maybe I get a cut 03:58 or maybe I sneeze 03:59 or some of these different things 04:01 that we just every day life. 04:03 How is that, what's going on there 04:05 like we get inflammation in a joint? 04:08 Well, there's a, there's a lot, well, it depends where it is, 04:11 obviously you know a rheumatoid arthritis 04:13 is autoimmune disorder, you have some type of antigen, 04:16 you have an antibody and a complement protein 04:18 that forms an immune complex. 04:20 So often time antigens 04:22 or some type of virus or something like that 04:24 and then the body, if it's, 04:26 if that's not taking care of the problem, 04:28 the body will actually start fighting against that. 04:30 And so the antigen can be other things. 04:32 I had a woman who was working for me, 04:34 who had a sinus infection 04:37 so she overdosed on goldenseal 04:39 and some herbs can be taken too much, 04:42 and so she had this autoimmune response 04:45 and the doctors were baffled 04:47 and I said, "check goldenseal" 04:49 and the doctor said to me, 04:51 "Nice call, we never would have found that" 04:52 but that's exactly what she did, 04:54 she had too much goldenseal. 04:55 She was taking in tea form and just overloading herself. 04:58 And it took her six months to recover to get back to normal. 05:01 My son one time had had a flu 05:04 that gave him a reactive arthritis 05:06 and he couldn't walk for a week. 05:08 You know, so the immune system is very complex, 05:11 what we do definitely affects it in a great way. 05:14 So... 05:15 Okay, well, you brought up goldenseal, 05:17 I find that a lot of my students 05:19 their parents will send a bottle of vitamin C with them 05:22 back from Thanksgiving break 05:24 or sometimes around that part of the year 05:26 and then what they'll do is they'll take these, 05:27 they'll get these big horse tablets 05:29 of a 1000 milligrams of vitamin C. 05:32 Okay, now we both know that vitamin C 05:35 is a water soluble vitamin. 05:36 Right. 05:37 So you don't store that to any great degree 05:39 and basically you can use maybe 05:40 60 to 100 milligrams per day 05:43 and maybe when you're sick or you're training hard 05:45 you might need some more, 05:46 but the students will come and they'll say, 05:48 I'll talk to them about immune system 05:50 and boosting your immune system naturally 05:52 and doing some of these lifestyle things and they say, 05:54 "I'm fine, my mom always buys me this 1000 milligrams, okay. 05:59 And so they overdosed on that, 06:00 what I tell them is you're actually better off 06:02 taking smaller amounts of that more frequently 06:05 rather than taking it all at once. 06:07 And so first of all we want to build up our natural immunity 06:12 and then if we use some of these supplemental things 06:14 then that becomes more of a supplement 06:17 add to what we're already doing. 06:18 Right, I had a body builder one time, 06:20 he was taking so much vitamin C 06:22 that he thought he had a sexually transmitted disease 06:25 because it pained him greatly just to urinate. 06:28 Wow. 06:29 And it turns out all as it was, was too much vitamin C. 06:32 Okay. 06:33 So basically we want to make sure 06:35 that the immune system is functioning optimally. 06:37 Okay, so let's talk about some of the lifestyle things 06:40 that we can do. 06:41 Obviously you're going to get 06:43 into some exercise that we can do. 06:44 Right. 06:45 That can help build the immune system up. 06:47 Talking about your analogy of taking out an organ. 06:48 Okay. I like that. 06:50 What part of that? 06:51 Well, you were talking about 06:52 your taking out your tonsils as... 06:54 Oh, okay, okay I get it. 06:55 Okay, so what a lot of times what we do 06:57 is we have immune system dysfunction going on. 07:00 Right. 07:01 And we see those as warning signs, 07:02 you and I do. 07:04 You say, "Oh, tonsils and adenoids, 07:05 I'm getting stuffy nose, 07:06 I'm having a lot of sinus infections" 07:08 and things like that. 07:09 Well, that be in a sense so then we go 07:11 and have those organs taken out. 07:12 Right. 07:13 Okay, that'd be the same thing as driving down the highway 07:15 and now it's interesting now that I've got into 07:17 the newer than a 2000 vehicle. 07:20 You have these indicator lights 07:21 that you have a low tire on your car. 07:24 Now I would never stop pull over the side of the road 07:27 and pull out that light bulb and turn off that light 07:29 that says you have a low... 07:31 No problem anymore. 07:32 Low tire, no, it's a symptom that the tire is low. 07:34 Right. 07:35 So I go get air in the tire or get the tire fixed. 07:37 Right. Okay. 07:38 Well, what we do a lot of times, 07:39 we'll go, especially children, okay. 07:41 We continue to feed them a lot of dairy products. 07:43 Right. Okay. 07:44 And in a sense we start seeing ear infections 07:46 and so forth and it's interesting 07:48 that the human being is really basically the only species 07:51 that goes and feeds on another animal's mammary milk. 07:54 Okay. 07:56 So we really we, 07:57 our digestive system is designed 07:58 so that we wean off of that. 08:00 And we only want to take it into adulthood as well. 08:02 That's right. No wonder animal does that. 08:03 That's right. 08:05 And so what we do is we find out the adenoids 08:06 and the tonsils, we have a hard time breathing 08:08 and so we go in and rip those organs out 08:10 and then we celebrate with ice cream. 08:13 Okay, so what I'm getting at is some of these things 08:15 are warning signs and symptoms 08:18 of, hey, maybe something's wrong, 08:19 maybe get a look at what you're doing 08:21 and change what you're doing. 08:22 And all along the tonsils 08:24 we're just acting appropriately. 08:25 Appropriately. 08:26 Because they were trying to increase the amount 08:28 of T-lymphocytes are being produced 08:29 to help knock out whatever infection was bothering them 08:31 or whatever they were taking in. 08:33 And I know for myself, Jay, I'm lactose intolerant 08:36 but I was drinking a gallon of milk a day 08:38 and I had to use nasal spray every night to sleep. 08:41 When I finally got rid of the milk guess what, 08:43 I no longer need nasal spray. 08:44 Okay, well, we're not, we're not necessarily 08:46 just only talking about dairy products, 08:48 but we know that that's a major pitfall 08:51 for a lot of human beings 08:52 and a lot of people don't even realize. 08:53 I have some people who have chronic sinus infection. 08:56 They're sniffling all the time like that, 08:57 but they don't realize and I try to inform them 09:00 that maybe they should just go off at elimination 09:02 for a couple three weeks, stay away from it. 09:04 And this is important to know the mast cells of the lungs, 09:07 when they're picking up there's something bothering them, 09:10 they release histidine which releases histamine 09:14 incepts with mucosal bath and your sinus cavity. 09:16 Yeah. 09:18 So that whatever antigen or whatever is coming in 09:19 it's bothering you, gets trapped in that mucosal bath 09:22 and then you blow your nose and out it comes. 09:24 But what do we do we don't want to be inconvenienced 09:26 with this mucosal bath, so what do we do? 09:28 We take a what? Anti-histamine. 09:30 Yeah, that's right. 09:32 Okay, and just the term anti means against. 09:34 Yeah. 09:35 So we're taking this anti-histamine 09:36 and now we can breathe clearly again 09:38 but now the body's going, "No." 09:41 We set this up for a reason, we didn't want that coming in. 09:44 You're just like when somebody gets a fever, 09:46 the fever is there because the body's trying to set up 09:49 an inhospitable environment for the invading antigen 09:52 and also to increase white blood cell response, 09:55 but we go, oh, we can't have that, 09:56 let's take some aspirin to knock that down. 09:58 That's right. 09:59 We're treating symptoms and it's causing more problems 10:01 than we didn't have within the first place. 10:04 I think a lot of times people don't realize 10:06 how fearfully and wonderfully were made 10:09 in God's image and that really will heal ourselves 10:12 if we're given the proper environment. 10:14 So for we really need to start looking 10:16 at drinking proper amounts of fluid, 10:18 just plain water to cleanse the system, 10:21 get the toxins out, 10:22 and then start bringing in more nutrient dense foods. 10:25 We've talked about this maybe a couple of times before 10:27 but having an entree sized green salad at least once a day 10:31 if not twice. 10:32 In fact, the body is so self-serving Jay, 10:35 that if a cell is attacked by a virus, 10:39 it will actually put up a warning sign 10:41 to the rest of the body that that cell needs to be killed, 10:44 because a virus needs the cell to replicate itself. 10:47 It can't do it on its own. 10:49 So it needs to get into the DNA of that cell 10:52 in order to keep making it 10:53 so it makes that cell explode 10:55 and off it goes into more cells, 10:57 but that cell will throw up a warning sign 10:59 and the body will actually come and take that cell out. 11:01 Self-sacrificing that's how God set us up. 11:04 But if you have a cell that said, 11:06 "No, I'm not going to die." 11:08 What I'm going to do 11:09 is I'm going to replicate myself, 11:10 a cell that won't let itself be destroyed 11:13 becomes cancerous to the body, 11:14 because now it's, 11:16 what's cancer is a massive wild growth of cells. 11:18 Wow, so it's a free radicals going on right here. 11:21 Right, right, right. 11:22 And you know here's another interesting thing, Jay. 11:24 If you take normal cells and cancer cells 11:28 and put them in a petri dish 11:30 and if it's in a corrupt environment 11:33 the cancer cells will turn the normal cells 11:34 into a cancer cells, 11:36 but if they're in an ideal environment 11:39 the normal cells will convert, 11:41 convert the cancer cells into normal cells. 11:43 Okay. 11:45 So then giving it the proper amount of water, 11:46 oxygen we talked about respiration 11:48 or respiratory system last week. 11:50 Okay, now we're talking about getting nutrients in there 11:53 so that we have proper micronutrients. 11:55 Okay, we're talking about antioxidants, 11:58 we're talking about phytochemicals, 12:00 vitamins and minerals and really go to our website 12:02 and you can see, we gonna have a whole list 12:04 of the foods there you can find them right there, 12:06 that you can see that the most nutrient 12:08 dense foods on the planet are the green leafy vegetables. 12:10 Exactly. 12:12 And then chew them thoroughly, masticate and chew on, okay. 12:15 So they can be utilized. That's right. 12:17 And then talk about sleep and immune system function, 12:20 what's the first thing people do? 12:21 Oh, that's huge. 12:22 I have a lot of students that have mono 12:24 around Christmas time, 12:25 New Year's time then come back from spring break. 12:27 Wonder why, Jay? Okay. 12:28 So then what's that, what the physicians 12:30 and primary care providers typically tell them to do, 12:32 go home and do what? 12:34 Rest. Get some rest. 12:35 Right. 12:36 So fluids, proper rest, micronutrients, 12:39 what about exercise? 12:40 Well, exercise can be very important 12:42 as far as boosting the immune system 12:44 in fact, they found using a cycle or taking men 12:48 and putting them through an exercise cycle routine 12:50 for a half hour, 12:51 that actually then they check the blood 12:54 their properties that are in there that make 12:56 prostate cancer not grow. 12:57 Wow. 12:59 So it will help the, it definitely reduces 13:01 the chance of prostate cancer for men, 13:03 women still stays the same, 13:05 but for men prostate cancer goes down dramatically 13:07 if they exercise on regular basis. 13:10 Okay, I think we have to get into our cooking segment. 13:12 One last thing... 13:14 Okay. 13:15 I wanna bring out is that the microbiome 13:16 like we drop that $50 word earlier. 13:18 It sounds expensive. Okay. 13:20 And we think it's this new discovery, 13:22 this microbiome. 13:23 Well, there's been studies for years about 13:25 the extent of the micro-organisms 13:28 that live inside our body. 13:30 Okay. Okay. 13:31 We create a positive environment there. 13:33 That's actually considered our second brain 13:35 and actually influences our immune system. 13:38 Okay, so when we talk about following the lifestyle 13:41 that we're proposing right here and that we're living. 13:43 Okay, we see that there's a change 13:45 in the microbiome the microvilli 13:48 and so forth in the system 13:50 and then we actually has to boost our immune system 13:52 by how we eat, how we live, 13:53 toxins we're exposed to 13:57 and so we see that changing 13:58 and actually boost the immune system. 14:00 So now the cooking demo for today that Chloe 14:02 is going to show us 14:04 and people might think this is an oxymoron 14:06 because we're actually going to talk about desserts 14:07 that we just got done talking about 14:09 process foods and sugars feeding into this, 14:11 but we're talking about 14:12 how you can actually sweeten things 14:14 and still have sweet things on this program. 14:16 This is not a prison diet. Right. 14:18 You're not in prison 14:19 with the dietary aspect of this whole program. 14:22 And Chloe's pies are amazing. 14:23 It's actually she won an award with this apple pie 14:26 that she's going to show today 14:27 and then she's going to show a pudding as well. 14:28 Other than just the Jay Sutliffe, 14:30 I love this award. 14:31 But she gets awards every week for me, okay. 14:33 So we're going to go to Chloe now 14:35 and she's going to show us 14:36 how we can bring some desserts in that actually, actually 14:38 compliment the immune system. 14:39 So let's, let's have Chloe show us that now. 14:42 All right in this segment we're going to be 14:44 doing some sweet things 14:47 and to start with we're going to start with 14:50 a berry delicious pie. 14:52 Now berries are the most nutrient dense of the fruits 14:55 and so we want to use those. 14:57 Even though we're going to be using a sweetener of sorts. 15:00 We're going to be using white grape juice 15:02 as our sweetener. 15:03 And we're just going to use it in the concentrate form. 15:06 Then we will make a whole wheat pastry crust 15:09 using oil and water. 15:12 So let's get started making our berry mixture. 15:17 So we've done the 28 ounces of berries. 15:22 Now we're going to add a half a can 15:25 of our white grape juice concentrate. 15:32 We're going to just let this thaw out 15:34 and then we're going to add some cornstarch 15:36 to thicken it to this. 15:37 So just going to let this thaw out for now. 15:46 I've put a little water in the can 15:48 and rinse the can well. 15:50 Now I'm going to add 15:52 three tablespoons of cornstarch to this. 15:56 We always want to use cold water 15:57 when you're using cornstarch 15:59 because warm water 16:02 will make your cornstarch clump, 16:03 so you always start with cold water. 16:08 And we want to mix it together so that it is, 16:10 there's no lumps in the cold water either. 16:14 Mix it well. 16:15 And our berries are starting to boil a little bit. 16:24 So we will to begin 16:26 to just kind of pour our cornstarch mixture 16:28 over our berries. 16:31 A lot of juice in here we want to thicken that up. 16:35 We're just gonna kind of just pour it around a little bit, 16:39 and then just stir this around 16:42 to thicken our berries up. 16:47 And it'll just take a minute to thicken them up. 16:58 Okay, we're going to turn that off and let it rest, 17:02 until we're ready to pour it into our pie pan. 17:06 We're going to start our pie crust 17:09 and I'm going to take 17:10 two good size cups of whole wheat pastry flour. 17:17 So we have this in our bowl. 17:21 To that we are going to add... 17:27 about a half a teaspoon of salt. 17:29 So we will... 17:34 sprinkle that in. 17:38 We're going to just mix that in with the flour. 17:43 Okay, to move my half a cup of water, 17:46 I have added a half a cup of oil. 17:48 Now I'm going to emulsify those two together. 17:52 All right. 17:54 Now we're just going to pour this over our crust, 17:58 our pastry flour. 18:01 And we don't want to stir it too much. 18:03 We want to just kind of fold it in, 18:06 so we're just going to slowly let it 18:07 kind of meld itself together 18:09 without even having to stir it much. 18:12 And now we're ready to roll it out 18:13 into our crust. 18:16 So I make kind of a ball 18:18 and I'm going to put my other piece of saran 18:20 wrap over the top. 18:24 And we're going to roll this pie crust out. 18:28 Now this pie crust does not have to be used 18:31 just for something sweet like apple pie or berry pie. 18:35 It can be used for a vegetable pie. 18:38 We can pull our saran wrap apart. 18:44 Pull our saran wrap apart from our bottom crust. 18:50 We're just going to move our pie plate into position. 18:56 Once again the saran wrap is nice and pliable, 18:59 I can put this into the dish 19:00 and move it around if I need to. 19:04 And we can form our pie crust to the bottom part 19:08 and we just kind of shake this loose. 19:14 And if we need to, 19:15 we have a lot of extra over here on this side. 19:18 We need a little help over here on this side. 19:20 So we just move our crust around a little bit. 19:25 We're ready to pour our berry filling in. 19:36 We're going to put our top crust on now. 20:05 I'm gonna pinch these two crusts together. 20:15 All right, our pie is ready for the oven. 20:18 We're going to make a few slits in the top 20:20 just to let the air come out. 20:23 We're going to bake this at 350 degrees for 25 minutes, 20:28 till our crust is nice and golden brown. 20:31 Our pie is out of the oven. 20:34 And I ended up cooking it for about five minutes longer 20:36 than I had mentioned, I had mentioned 25 minutes, 20:39 but I wanted the crust to be golden brown 20:41 and so like I did add another five minutes to it. 20:46 Thank you Chloe that looked great as usual. 20:49 I've had some of Chloe's pie before. 20:50 I think you have too and it's very, very good. 20:53 Okay, Lisa, we're going to do some exercise. 20:55 Now one of the things that happens to people 20:58 as they start doing exercise, 20:59 especially if they start walking 21:01 or jogging or whatever, 21:02 is they can start having some problems 21:03 with their lower leg area 21:05 and so we're going to do a couple things 21:06 that are going to help that, 21:07 one is going to prevent like shin splints, 21:10 another one's going to help them 21:11 make sure they have a healthy Achilles tendon. 21:13 So the first one is going to be a Calf Raise. 21:16 So Lisa's going to step out 21:17 and she going to press the heel to the floor 21:20 and back up 21:21 and this is going to stretch the Achilles tendon. 21:23 Now you can do calf raises on a step, 21:27 where you can go all the way down back up, 21:28 but if you're doing with like that 21:31 but you're doing on something where you can go down further. 21:34 But this way if you don't have anything, 21:36 this will still at least allow you 21:38 to get full range of motion on that. 21:40 Now we're going to switch and do the anterior tibialis 21:42 and that's just going to be lifting the toe up 21:44 and then pressing back down. 21:46 And that works the muscles in the front 21:48 which again is anterior tibialis 21:49 and that's where you get the shin splints 21:52 because the muscle actually starts pulling away 21:54 from the bone and it's quite uncomfortable. 21:56 So anyhow, doing these exercises 21:58 will help strengthen that area. 22:00 So you won't have the problems with the Achilles tendon 22:02 or with the anterior tibialis. 22:04 Thank you, Lisa. Okay. 22:06 Back to Dr. Sutliffe, let's talk some more about 22:08 the immune system. 22:09 Okay, let's give some real practical advice 22:12 on what people can continue to do 22:15 to boost their immune system naturally. 22:16 Okay. 22:18 So they don't have to be so dependent 22:19 upon different herbs 22:20 and different supplements and things like that. 22:22 Now if they want to take those things 22:23 they can maybe add those in 22:24 but what can they do so we'll look at that. 22:26 First of all, what they can do on a regular basis. 22:28 Let's talk about sleep again. 22:30 Well, they've been found that sleep you need at least 22:33 six to nine hours. 22:34 Less than six has been found to increase your risk of dying 22:38 and more than nine interesting enough, 22:39 you can actually sleep too much. 22:41 Okay. 22:42 So that nice window... 22:44 Right. Get in there. Okay. 22:45 So too much sleep 22:47 actually compromises the immune system as well. 22:49 Right. 22:50 Okay so that we have that going down. 22:51 So what about some other lifestyle factors, 22:53 what about, what about just plain old fluids just water. 22:56 Let's go back to sleep again just for a moment. 22:57 Another very important component of that 22:59 is going to bed early. 23:00 Okay. 23:02 And so a lot of times 23:03 when somebody starts to feel sick, 23:04 what I tell them is go to bed earlier. 23:06 Okay. I'm glad you brought that up. 23:07 So when you get to sleep so it's quantity and quality. 23:09 Sleep before midnight. 23:11 You know, it's just like food. Okay. 23:12 We want to have good food and just enough but same thing 23:16 with sleep you want to get to maximize your sleep. 23:18 So if somebody said, "Jay, sleep, 23:20 your sleep is going to be twice as valuable 23:22 before midnight as after midnight," 23:23 so what are you going to do? 23:25 Yeah, you're going to get the double the sleep benefit... 23:26 Yeah, I want the double dose. Okay. 23:28 And then the reason behind that 23:29 is the human growth hormones being released... 23:31 At a higher level. Around midnight to 3 AM. 23:33 Right. Okay. 23:34 And so that's going to actually help 23:35 boost the immune system as well. 23:37 And the cleansing is going to be 23:38 going on around that time period as well, 23:40 around two or three in the morning 23:41 and then also just the fact that we're, 23:45 you know, we want to go to bed with an empty stomach 23:46 that's very important as well. 23:48 We want to follow the rhythms of the body. 23:50 We've talked about that before, the rhythms, 23:52 and the pineal glands can be releasing a chemical 23:54 that's telling you it's time to go to sleep. 23:56 And so if you follow those natural means, 23:59 it's going to make your, 24:00 make your rest that more beneficial. 24:02 So let's talk about the person like my brother, 24:04 who works a shift work. 24:06 Okay. 24:07 He'll either work 4 AM to 4 PM or he'll work 4 PM to 4 AM 24:12 and then maybe the next rotation 24:13 he'll be on the opposite, 24:15 so creating a cave like experience. 24:17 Yeah. Okay. 24:19 It's going to be tough. It's not healthy. 24:20 It's not healthy, right. 24:22 And so what we're going to have to do is 24:23 what he'll have to do is try to adjust that 24:25 in create a cave like experience a dark environment 24:27 like we've talked about before, 24:29 and he's going to have to try to get synchronized on that 24:32 and the body will adjust to a certain degree 24:33 but as we know, studies have shown... 24:35 Still not optimum. Still not optimum, ideal... 24:38 But do the best you can with what you have available. 24:40 That's correct. Okay. 24:41 Have to work still and do the best you can. 24:43 That's right. So we have circulation improve with water. 24:46 We have exercise. 24:48 So now we're talking about strengthening 24:50 the different muscle groups and things like that, 24:52 getting respiration is better. 24:54 What about cardiovascular fitness 24:57 in immune system? 24:58 Well, any time you exercise, 25:01 people may not experience it at first 25:04 but as they exercise 25:05 they start feeling really good after it's over. 25:08 And it's not just, "oh, I'm glad that's done" 25:10 the body goes through beyond that. 25:12 You get a euphoric type high of endorphin rush 25:16 and also boost the immune response. 25:18 So both aerobic exercise 25:22 and also resistance exercise would do that. 25:24 And also stretching is very beneficial as well 25:27 because when people stretch, they relax. 25:30 When I always tell people 25:31 stretching should not be painful, 25:33 you're not looking to test the envelop 25:34 as for how far it can bend. 25:36 What you're doing is, simply stretching the muscles 25:38 so you and it should be feel good 25:40 and lot of times people use it as a prayerful time, 25:43 where they're looking to fill their minds with scripture 25:47 or positive thoughts and so forth. 25:48 I know a lot of people are into a different mindset 25:51 where they're telling you to empty your mind. 25:53 I'm not in favor of that. 25:55 The Bible tells us you know, 25:56 you empty something, something bad can come in there. 25:59 I want to fill my mind with positive things 26:01 and so a lot of people use stretching to do that. 26:03 Okay, so the mental mindset 26:05 can actually again impact the body as well. 26:09 It's huge. 26:10 I think we have, do we have time 26:11 to put up one more graphic? 26:13 I think we have a graphic of cortisol, 26:14 we're going to touch on cortisol. 26:16 Okay. Let's talk about cortisol. 26:17 Because cortisol really 26:18 knocks out the immune system as well. 26:20 Oh, absolutely. 26:21 If you raise that cortisol level 26:22 you have some problems. 26:24 You see that increases blood sugar, 26:25 suppresses the immune system, 26:26 does talk about it heightens memory and attention. 26:29 I'm not sure exactly where that one's coming from, 26:30 but increase blood pressure, decrease sensitivity pain 26:33 and decrease serotonin, which you have a, 26:35 don't have a smiley face 26:37 there you have a sad face there. 26:38 And so that's going to be the opposite of what we want. 26:41 We want the smiley face. 26:43 I think what's going on with the heightened memory 26:44 and attention is because it's narrowing the arteries. 26:47 Okay, increasing the blood pressure. 26:49 So you have a tension heightened. 26:51 Okay. Okay. 26:53 So I think that's the only thing with positive 26:54 so to speak, but if you do it too long, it's a negative. 26:57 Right. 26:58 So really what we're looking at is all these different things 27:00 we've been teaching for the last now 12 weeks 27:03 are really working together to boost immune system. 27:05 We didn't feel like we needed to do 27:07 a separate immune system discussion or emphasis 27:11 because it all is about boosting immune system. 27:13 Everything we've talked about 27:14 so far boosts your immune system. 27:15 And then we want to talk a little bit again 27:17 about nutrients as in micronutrient dense diet, 27:20 we're eating a lot of green leafy vegetables. 27:22 Okay, we keep harping on that berries, 27:24 seeds and nuts. 27:26 Okay. 27:27 We even talk about onions, okay, getting plenty of them 27:30 and legumes, okay. 27:32 So getting enough fiber in the diet 27:33 and cleaning out the colon. 27:35 Oh, garlic's also a big one, 27:36 is supposed to help the immune system. 27:38 That's right, we can't get through it, 27:39 that's all we can get through in an hour, right? 27:42 The body is truly fearfully and wonderfully made. 27:44 You can go to our website at Optimize4Life.org 27:47 to find out more. 27:48 We love doing this show. 27:50 We hope this has been a benefit to you. 27:51 Thank you for joining us. 27:53 God bless you 27:54 and we'll see you next time on Optimize 4 Life. |
Revised 2017-01-05