Optimize 4 Life

Optimize Your Immune System

Three Angels Broadcasting Network

Program transcript

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


Series Code: OFL

Program Code: OFL000012A

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