Music...
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Steve: Okay, here we go again
this is Part 4 of Body Battles.
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I'm anxious for
this Program to finish
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so that I can go
out and take a walk.
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The reason is because we're
going to talk about exercise.
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This Program is called the
incredible power of exercise.
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It's amazing what just a
little movement can do for you.
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So, we're going
to talk about that
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and how that is just...
it affects the whole system
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and gives us the strength
in the midst of this battle.
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So, Jack Mclntosh is my guest,
thank you Jack for being here.
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I appreciate your taking your
time to come up from Oregon.
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Jack is a Health Educator...
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he is a lifestyle
interventionist...
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he helps people to
make practical decisions
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to help their
bodies to be healthier
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and we all know that we're in
a battle... we're in a struggle,
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we're in a
war... an end-time war
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and a lot of it has to do with
what's going on right in here.
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So, again Jack
thank you for being here
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and I understand,
you have a document
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called: Forty
Reasons to Exercise
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that you're going to put a link
on your homepage of your website
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so people can
click and they can...
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they can watch that Program.
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Jack: And it's
actually a YouTube link
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where they can listen to
all forty of those reasons
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for physical activity
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and as it turns out,
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the reason that we
should be physically active is
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that our Creator...
in the book of Genesis...
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in book of
beginnings gave us a command
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to be physically active
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and that's found in
Genesis 3 and verse 19
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and you have a Bible
there so you can read it for us.
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Steve: Yes, I do... and
before I read this text,
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let me just... well... I
need to tell people your website
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so they can click
and get those 40 reasons.
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It's: IDOWELL.ORG
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Jack:
Not-for-profit health ministry
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and what we do is help
people to be healthy and happy
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and holy...
because they go together.
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Steve: That's right...
you... you connect the spiritual
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and what the Bible
says and it's... it's true.
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I've learned this in
my... in my walk with God
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that the best way
for me to be healthy
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and to be happy
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is to line up with
my Creator's plan for me
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and to follow His words.
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So... and I've been... I
really believe in exercise,
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I've been through a
lot of battles in my life
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and... and I think
that because I've been...
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I've tried to be physically
active as much as I can,
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this has really
given me a big boost
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and we'll talk about how it
affects stress and the brain
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and different things but
let's go to the Bible verse,
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Genesis 3:19... that's the one?
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Jack: Yes... it's
after the sin problem enters,
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and God is giving him a tool
to battle the sin problem...
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disease... so, listen to
the words of the Creator.
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Steve: Okay, Genesis 3:19,
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God told Adam... He
said, "In the sweat... "
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so, God wants us to sweat...
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"In the sweat of your
face you shall eat bread... "
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and there's more after that
but let's just focus on that.
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He wanted to... you've talked
about the... the balance there,
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there's a lot of
depth in this verse.
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Jack: A lot of
depth... I've read it for years
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and didn't understand it
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until I started to
study anatomy and physiology
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and what I began
to realize is that...
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that sentence is actually
an energy-balance sentence.
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It's telling us
that the energy input
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which is what you
eat... the input...
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Steve: And we feel like
it's giving us strength.
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Jack: All right... must
be balanced by energy output.
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Steve: Okay.
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Jack: All right, and if
you just have energy input
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and no energy
output... trouble ensues.
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Insulin resistance...
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all kinds of problems
with your metabolic system...
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metabolic syndrome, you know,
Diabetes... Hypertension...
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high cholesterol... obesity...
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you know, all these
things are affected.
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Well, not...
certainly not high cholesterol
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but your HDL cholesterol
is... is affected by it.
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So, we need to pay attention
to the wisdom of the Creator
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and balance our energy.
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So, with that, we will launch
into some of the 40 reasons
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to exercise.
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Steve: Yeah, just give us
a... give us a few of them
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and let's see if we
can click on your website
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and watch the... or
listen to the YouTube
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it's a YouTube
video where they see you
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and you're talking.
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Jack: So we're going
to start with our energy.
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Steve: Okay.
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Jack: The Number One reason
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when people go into
a doctor's office...
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the number one reason or
complaint that they give is,
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"Doctor, I'm so tired. "
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The question is: why
are Americans so tired?
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The answer is... that
they are not physically active
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and you say,
"Why would that be?"
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Well, it turns out that
when we are physically active,
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exercise is actually
boosting a metabolic pathway
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that increases the
mitochondria in the body
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and this is critical.
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The mitochondria
produce the energy... the ATP...
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we run on ATP...
Adenosine Triphosphate.
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That's the energy
currency of the body.
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The mitochondria
within the cells...
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muscle cells are particularly
rich in mitochondria,
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because they need energy to do
what they do... that muscles do
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it turns out
that physical activity
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stimulates the
production of mitochondria.
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So, for instance, a
person who is very tired
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comes home from
work... sits on the couch
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and they don't feel
like doing anything.
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It turns out that if they
can just go out in the fresh air
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and take a brisk walk,
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that is going to do
more for your energy
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than sitting on the couch.
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You say, "What...
how does that work?"
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The answer is that
exercise stimulates
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the production of
those mitochondria
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and when you have
more mitochondria,
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guess what happens to your
capacity to produce energy?
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The answer is... it rises...
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and so, the
number of mitochondria
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actually increases through
this alpha pathway that...
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that Physiologists talk about
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and so, your
endurance increases.
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You have more energy because
you have invested energy.
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Sort of like in the old days,
you know, when you dug a well,
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you know how you had
to pour water down...
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you prime the pump to
get the water to come up.
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Steve: I grew up
in the Hollywood Hills
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and we didn't have a well
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so, I don't know
about those old days.
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Jack: Okay, well... you're
priming the pump, so to speak,
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that's what...
that's what happens
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and you're...
you're investing energy
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to get more energy
from your investment.
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You know, you
don't make an investment
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without expecting a
return on your investment.
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So, you invest a
little bit of energy
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and you get back a
larger return on your investment
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just by walking. Steve:
Just moving your body...
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just moving your body is
like an investment, right,
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and then you'll be
able to move your body more
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and you won't be so tired.
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Jack: Yes, so you actually
increase your endurance...
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your ability to
endure, you know,
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you'll have to shovel some snow
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or you have to make a quick
run here or there, you know,
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you have energy to do that.
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So, it really,
really makes a difference
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in that investment of energy
to get energy... endurance.
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Steve: Yeah, if you look at the
physique of... of... of humanity
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and we were designed to move
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and these days, you know,
we talk about couch potatoes
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and we're not moving enough,
we're sitting too much...
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way too much.
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Jack: And it has an effect on
the... the heart... the brain,
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the muscles...
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you know they say that
for instance the... the new
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mantra out there is that
sitting is the new smoking.
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All kinds of things happen
when you sit for too long...
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more than an hour...
blood starts to pool...
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the whole
metabolic system slows down
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and negative things
start to happen in the System
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when we sit too long...
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so, for instance, I have
a little exercise routine
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that I encourage people to do.
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If you sat for an hour and...
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and you can't go out
and take a 30-minute walk,
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what can you do?
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Well, I'll show
you what you can do...
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this is really simple...
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Steve: Let's see a 73-year
old do some exercises here.
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Jack: So, what you want
to do is some knee balance...
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so, first, we go
down and we do...
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we do, you know,
eight or ten of these.
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Right, we do
eight or ten of these...
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nice, slow, deep knee bends...
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and then... and if you can't
stretch your arms out like that,
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you can just hold on to a chair
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or a counter,
you know, whatever...
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and you just do the same thing.
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When you do that,
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it pumps a lot of
blood into your System...
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speeds up the blood flow...
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it dumps this nitric
oxide into your System
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and now it dilates your arteries
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and all kinds of good
things cascade from that
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just by getting a little
bit of deep knee bends...
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getting up from
your office chair
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and just doing
that for ten times.
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Steve: How about my neck
going up and down like this,
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does that help any?
Jack: Laughter... and then...
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the second move
is just like this,
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we do ten of those.
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Right... just ten of those...
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one... two...
three... four... five...
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the next one is just
this... ten of those...
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one... two...
three... you know...
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and then finally the
fourth one is like this,
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arms flat and you
just do straight up...
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straight up... ten times.
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Exercising...
00:10:49.88\00:10:51.95
Now, there were four
moves that I showed you...
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this one...
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this one,
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this one
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and this one... and
you do that four times.
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Takes about three-four minutes.
00:11:00.62\00:11:03.59
When you do that...
00:11:03.63\00:11:05.96
Steve: Okay, you sit
down and you keep talking
00:11:05.99\00:11:08.76
and I'm going to do that.
00:11:08.80\00:11:10.60
All right, so you're
going to this like this, right?
00:11:10.97\00:11:15.00
Right... ten times...
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Jack: One... two... three.
Steve: Take my glasses off...
00:11:16.84\00:11:21.04
three... four...
00:11:21.08\00:11:23.28
five... six... I'm feeling it...
00:11:23.31\00:11:27.98
Jack: Yeah...
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Steve: There the
muscles start again...
00:11:29.42\00:11:32.09
Jack: Yeah.
Steve: Eight... nine...
00:11:32.12\00:11:34.72
Jack: See those muscles
start to burn a little bit.
00:11:34.76\00:11:36.26
Steve: I can feel them, oh yeah,
00:11:36.29\00:11:37.63
I can see that
doing Programs with you
00:11:37.66\00:11:38.99
and I need to move
around. Jack: Laughing.
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Steve: So then the next
one was this one, right?
00:11:40.40\00:11:42.23
Jack: Yeah, you do straight
up like that... straight up...
00:11:42.26\00:11:44.73
Steve: I can see
Jaime back there,
00:11:44.77\00:11:47.97
he's doing these exercises.
00:11:48.00\00:11:49.57
Jack: This is for people
who are sitting in chairs
00:11:49.60\00:11:51.87
a good part of the day.
00:11:51.91\00:11:53.71
After an hour, you just
invest two or three minutes
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in what we're
talking about here.
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In doing that... four times...
you know, those four moves...
00:11:58.58\00:12:02.98
and then the last
one is the flat one
00:12:03.02\00:12:05.12
where you flatten your arms
and you go straight up, right,
00:12:05.15\00:12:07.76
straight up.
00:12:07.82\00:12:09.56
Steve: Yeah, this
would be good when I travel
00:12:09.62\00:12:11.16
and I sit on the
plane... Jack: Oh absolutely.
00:12:11.19\00:12:12.83
Steve: I need to go to
the back by the Restroom
00:12:12.86\00:12:14.46
and so a few
exercises which I often do
00:12:14.50\00:12:18.73
and I imagine...
I imagine there's...
00:12:18.77\00:12:20.70
there's all kinds of
little things you can do
00:12:20.74\00:12:23.81
in all kinds of places
just to keep the body...
00:12:23.84\00:12:26.88
body movement... I
heard somebody once say,
00:12:26.91\00:12:29.38
"Most people rust out
before they wear out... "
00:12:29.44\00:12:34.02
right? Jack: Sure... they do...
00:12:34.08\00:12:35.72
they do... you know,
most of us sit when we work.
00:12:35.75\00:12:39.79
Most of us are
not doing construction
00:12:39.82\00:12:42.76
you know,
active things out there
00:12:42.79\00:12:45.66
where we're using muscles
and calling on our muscles...
00:12:45.69\00:12:47.86
stressing our muscles...
00:12:47.90\00:12:49.33
you know, putting them to work.
00:12:49.36\00:12:50.73
We're sitting in a
chair and we're doing this...
00:12:50.77\00:12:53.47
you know... I was
traveling here and I...
00:12:53.50\00:12:56.40
I was in the...
the airport in Seattle
00:12:56.44\00:12:59.31
and you know what I saw?
00:12:59.34\00:13:01.01
People on their iPhones.
00:13:01.04\00:13:03.14
Nobody was taking a walk.
00:13:03.18\00:13:05.21
Steve: Everybody's on
their phones these days,
00:13:05.25\00:13:09.55
we live... this is a
sedentary generation,
00:13:09.58\00:13:12.69
we just sit...
sit... sit... sit... sit
00:13:12.72\00:13:15.69
and it's... it's killing us.
00:13:15.72\00:13:17.06
Jack: It's...
it's... let's talk about...
00:13:17.09\00:13:19.26
let's talk about
the effect on the heart.
00:13:19.29\00:13:21.63
Steve: Okay...
00:13:21.66\00:13:23.00
Jack: Inactive people tend
to have a higher heart rate.
00:13:23.03\00:13:27.40
Why is that? The
heart beats faster.
00:13:27.44\00:13:29.90
The answer is:
you have a weak heart.
00:13:29.94\00:13:33.07
The heart... every
time the heart squeezes,
00:13:33.11\00:13:36.75
it puts out a
certain volume of blood...
00:13:36.78\00:13:40.38
that's called the stroke volume.
00:13:40.42\00:13:42.75
If I am physically inactive,
00:13:42.78\00:13:45.05
my cardiac muscle...
my heart muscle is weak
00:13:45.09\00:13:47.86
and it has to beat more...
it has to squeeze more times
00:13:47.89\00:13:52.43
or beat more times
00:13:52.46\00:13:53.90
in order to put out the
volume of blood that I need
00:13:53.93\00:13:56.83
to process... you
know, the metabolic processes
00:13:56.87\00:14:00.54
that are going on if
I am physically active.
00:14:00.57\00:14:04.17
So... so here is... here is Joe,
00:14:04.21\00:14:06.84
he comes home, you know,
00:14:06.88\00:14:09.24
and he's... he's
sitting on the couch
00:14:09.28\00:14:12.41
and he hears this
guy Mclntosh talking
00:14:12.45\00:14:14.82
that, you know,
you need to be active
00:14:14.85\00:14:17.19
and... and I tell him,
00:14:17.22\00:14:20.76
"Look, put your hand on
your Carotid Artery right here
00:14:20.79\00:14:23.89
and do this side... right here
00:14:23.93\00:14:26.39
and just lightly touch and
see how many beats are happening
00:14:26.43\00:14:30.37
in a minute
00:14:30.40\00:14:31.73
and very often, most
Americans are 80 or more beats
00:14:31.77\00:14:35.04
because they're not active.
00:14:35.07\00:14:36.40
The heart's weak. Steve: I see.
00:14:36.44\00:14:38.44
Jack: And this guy Joe says,
00:14:38.47\00:14:40.64
"All right, this
guy Mclntosh is crazy
00:14:40.68\00:14:42.88
but I'll go out
and I'll start walking.
00:14:42.91\00:14:45.01
I'll do... I'll do a
30-minute walk every day...
00:14:45.08\00:14:48.25
brisk walk and see what happens
00:14:48.28\00:14:50.12
and, you know, then he wraps
it up to two times a day...
00:14:50.15\00:14:53.86
30 minutes... twice a
day... that's the ideal...
00:14:53.89\00:14:55.66
that's the ideal.
00:14:55.69\00:14:57.03
Steve: Thirty
minutes twice, brisk walk.
00:14:57.06\00:14:58.53
Jack: That's the
ideal... brisk walk...
00:14:58.56\00:15:00.06
step... step... step...
not this meandering, you know,
00:15:00.10\00:15:03.03
that's not walking...
that's... that's meandering.
00:15:03.06\00:15:05.93
So... so he gets out there
00:15:05.97\00:15:09.27
and now he's doing
his 30 minutes twice a day
00:15:09.30\00:15:11.21
and in about a month or
six weeks, he's goes like this,
00:15:11.24\00:15:14.91
and... hmmm...
00:15:14.94\00:15:18.01
he counts 60 beats a minute...
00:15:18.05\00:15:20.92
Steve: Instead of 80.
Jack: Heart rate went down
00:15:20.95\00:15:23.22
and he thinks, "Wow!
that's not that much, 20 beats"
00:15:23.28\00:15:27.02
think again...
00:15:27.06\00:15:28.92
20 beats per minute
00:15:28.96\00:15:31.89
reduction times 60
minutes times 24 hours
00:15:31.96\00:15:38.47
you know how many heartbeats
you've saved in one day?
00:15:38.50\00:15:41.07
Over 28,000
heartbeats that you've saved
00:15:41.10\00:15:45.07
just by dropping your
heart rate 20 beats per minute.
00:15:45.11\00:15:48.48
Steve: Wow! my wife must
have a really good heart rate
00:15:48.51\00:15:51.68
because she... she gets up
at typically 4 in the morning
00:15:51.71\00:15:54.65
and she goes into the
Living Room... closes the door
00:15:54.68\00:15:57.62
and then she does her steps
while she's doing something
00:15:57.65\00:16:00.56
and then she
comes home from work
00:16:00.99\00:16:02.96
and she's doing more steps
00:16:02.99\00:16:04.33
and her goal is
10,000 steps a day.
00:16:04.36\00:16:06.33
Jack: That's right.
Steve: She does this regularly.
00:16:06.36\00:16:08.46
Jack: Yes, yes and it
keeps the heart strong
00:16:08.50\00:16:11.47
and the heart is efficient
00:16:11.50\00:16:12.83
so, when your heart is
efficient... it beats less
00:16:12.87\00:16:16.60
because every time it squeezes,
00:16:16.67\00:16:19.21
it's putting out a
larger volume of blood
00:16:19.24\00:16:21.51
and so, it doesn't
need to beat as much.
00:16:21.54\00:16:23.75
So, you have a more efficient
heart and that's what you want.
00:16:23.78\00:16:26.95
Steve: If it beats
less, it will last longer.
00:16:27.02\00:16:28.92
Jack: It will
lasts longer... exactly
00:16:28.95\00:16:30.72
because there are
people out there...
00:16:30.75\00:16:32.52
researchers who are telling us
00:16:32.55\00:16:33.89
that you only get a certain
number of beats in a lifetime
00:16:33.92\00:16:36.19
and so when you
are physically active
00:16:36.22\00:16:39.63
and your heart... it beats less
00:16:39.66\00:16:41.90
and it's more
efficient in the long run.
00:16:41.93\00:16:44.57
Steve: I got it... then you're
going to reach that limit...
00:16:44.60\00:16:45.93
it's going to take you
longer to get that limit
00:16:45.97\00:16:47.77
because you're... you're...
you're beating less every day.
00:16:47.80\00:16:50.44
Jack: Yes, your
heart is efficient
00:16:50.47\00:16:51.81
so, that's really important.
00:16:51.84\00:16:54.11
Cardiac strength...
really, really critical.
00:16:54.18\00:16:56.54
Steve: Okay,
stress management...
00:16:56.58\00:16:58.15
Jack: Let's talk about stress.
Steve: Yeah, talk about that.
00:16:58.18\00:17:00.02
Jack: This is an interesting
one because um... we...
00:17:00.05\00:17:03.99
we... we have... way back
in the probably '60s I believe,
00:17:04.02\00:17:09.16
there was a Researcher
00:17:09.19\00:17:11.43
I believe it was
University of Montreal
00:17:11.46\00:17:13.40
Dr. Hans Selye that did
some experiments on rats...
00:17:13.43\00:17:18.93
took two groups of rats...
they came from the same parents
00:17:18.97\00:17:23.47
right, he put them in two
cages, a Cage A and a Cage B.
00:17:23.51\00:17:27.94
Cage A... they were
allowed to walk around...
00:17:27.98\00:17:31.68
just, you know, ordinarily
00:17:31.71\00:17:33.78
and Cage B... he put in a
little circular treadmill thing,
00:17:33.82\00:17:38.32
like a little drum.
00:17:38.35\00:17:39.69
Then he stressed the
mice... loud noises...
00:17:39.72\00:17:44.69
electrical shock...
00:17:44.73\00:17:47.76
you know, and all
kinds of stressors
00:17:47.80\00:17:49.90
and in about 14 days...
00:17:49.96\00:17:52.50
well, let me back up and
say something about Cage B.
00:17:52.53\00:17:56.91
Cage B was where he
forced the mice to exercise.
00:17:56.94\00:18:01.21
So he put them in the little
drum... turned on the motor
00:18:01.24\00:18:04.08
and they had to run in
order to stay on their feet.
00:18:04.11\00:18:07.95
So, he would make them exercise.
00:18:07.98\00:18:10.29
Cage A... they
kind of walked around...
00:18:10.32\00:18:12.45
but they had the same
kind of stresses... right,
00:18:12.49\00:18:16.86
in about 14 days,
every rat in Cage A was dead.
00:18:16.89\00:18:21.23
In Cage B... not
a single rat died
00:18:21.26\00:18:25.23
and the difference
was physical activity.
00:18:25.27\00:18:28.44
Physical activity
allows you to handle stress.
00:18:28.50\00:18:32.07
It brings down
the stress hormone
00:18:32.11\00:18:34.44
which is
Cortisol... it's one of them...
00:18:34.48\00:18:35.98
it brings down that hormone
which tends to be inflammatory
00:18:36.04\00:18:39.31
and all of that...
00:18:39.35\00:18:41.25
you manage stress better
when you are physically active.
00:18:41.28\00:18:45.22
You can take more stress
when you're physically active.
00:18:45.25\00:18:49.12
You just manage it better.
00:18:49.16\00:18:51.06
So, I tell people,
"Look, we're in a rat race...
00:18:51.09\00:18:54.66
that's the way it is...
00:18:54.70\00:18:56.90
so, you have a choice...
00:18:56.97\00:18:59.10
you can be like Cage A
and not be physically active
00:18:59.13\00:19:02.94
and go down under that stress,
00:19:02.97\00:19:04.61
or you can be like Cage B...
00:19:04.64\00:19:06.21
manage your stress
through physical activity...
00:19:06.24\00:19:09.14
bring down that Cortisol level
00:19:09.18\00:19:11.08
and survive. Steve: Excellent.
00:19:11.11\00:19:12.91
Jack: It's...
it's really important
00:19:12.95\00:19:14.45
to... to pay attention to that.
00:19:14.48\00:19:15.85
So, physical
activity is important.
00:19:15.88\00:19:17.22
Steve: And
again, the exercise...
00:19:17.25\00:19:18.59
you don't have
to run a marathon,
00:19:18.62\00:19:20.02
you can just... just get out...
00:19:20.06\00:19:21.42
30 minutes a day...
twice a day is the ideal...
00:19:21.46\00:19:24.06
brisk walk... right...
00:19:24.09\00:19:25.79
get the... get
the plumbing humming.
00:19:25.83\00:19:28.56
Get the body moving.
00:19:28.60\00:19:30.00
Jack: Yes... yeah...
00:19:30.03\00:19:31.37
when my kids were little,
they used to sing a song,
00:19:31.43\00:19:36.07
"Get your body
busy busy body... "
00:19:36.10\00:19:38.37
Steve: Laughter.
00:19:38.41\00:19:39.74
Jack: So, it turns
out that if you're busy,
00:19:39.77\00:19:42.98
you need to get
your body moving.
00:19:43.01\00:19:45.35
It turns out that also we
hear about cholesterol a lot.
00:19:45.41\00:19:48.68
The... the good
cholesterol so to speak
00:19:48.75\00:19:51.19
HDL... which... kind
of the rotor rooter...
00:19:51.22\00:19:53.62
cleans out your arteries...
00:19:53.66\00:19:54.99
that cholesterol increases
when you're physically active.
00:19:55.02\00:19:58.29
So, now your clean-out function
in terms of your arteries
00:19:58.33\00:20:01.83
increases...
00:20:01.86\00:20:03.20
so that is a positive effect
of... of physical activity
00:20:03.23\00:20:06.90
and, of course,
in our last Program,
00:20:06.94\00:20:08.77
we talked about
immune enhancement
00:20:08.80\00:20:10.57
and how when you're...
when you're physically active,
00:20:10.61\00:20:13.31
when you raise
your body temperature
00:20:13.34\00:20:14.94
how your immune response
kicks in and you're more active
00:20:14.98\00:20:18.95
and you have more of the
T- Cells and things like that
00:20:19.01\00:20:22.95
that fight cancer and so on.
00:20:22.98\00:20:25.22
Steve: Yeah, and in one of
the Programs, we talked about
00:20:25.25\00:20:27.29
I think it was the
second one on... about COVID
00:20:27.32\00:20:29.56
and you said
something afterward...
00:20:29.59\00:20:31.26
you just put it so simply...
00:20:31.29\00:20:33.90
you said something to the effect
that if we'll just, you know,
00:20:33.93\00:20:37.53
exercise and do the right things
and build up our immune system
00:20:37.57\00:20:41.14
most of us will just
soar through this pandemic
00:20:41.17\00:20:44.84
and that's not going to
be a problem for most of us
00:20:44.87\00:20:48.34
if we were healthy.
00:20:48.38\00:20:49.94
Jack: Yes because
the statistics show
00:20:49.98\00:20:53.15
that there is a
99.96 recovery rate
00:20:53.21\00:20:56.75
from the... the SARS COV2 Virus,
00:20:56.79\00:20:59.32
the COVID-19 as
we commonly call it
00:20:59.35\00:21:01.72
and it's the people with the...
00:21:01.76\00:21:04.46
with the extra risk factors
that... that tend to succumb.
00:21:04.49\00:21:09.20
Steve: And you also
mentioned something,
00:21:09.23\00:21:10.87
I just wanted to clarify
too we talked about afterwards
00:21:10.90\00:21:13.23
about... you
mentioned the oil and... and...
00:21:13.27\00:21:15.30
and you don't want
to give the impression
00:21:15.37\00:21:17.34
that... I mean, you were saying
that the ideal avocado oil
00:21:17.37\00:21:21.44
is in the avocado
rather than having it separated
00:21:21.48\00:21:24.35
but you weren't advocating
00:21:24.38\00:21:25.81
we should never
use any extracted oil.
00:21:25.88\00:21:28.42
Jack: No, not at all...
00:21:28.48\00:21:29.82
Olive Oil is the very
best of the extracted oils
00:21:29.85\00:21:32.82
and the Virgin Olive
Oil and, of course, we use
00:21:33.02\00:21:35.62
but we use it sparingly
because it's... it's refined,
00:21:35.66\00:21:38.39
you know, it's taken out
of its natural environment
00:21:38.43\00:21:41.13
some oil is... is... is fine
00:21:41.16\00:21:44.03
but the ones that are, you
know, the Soy... the Corn...
00:21:44.07\00:21:47.47
all those other ones...
00:21:47.50\00:21:48.84
they... they tend to
be pro-inflammatory...
00:21:48.87\00:21:51.27
their Omega 6 fats
tend to be pro-inflammatory.
00:21:51.31\00:21:53.94
Steve: So, to avoid the
refined oils as much as possible
00:21:53.98\00:21:56.08
and limit the...
00:21:56.11\00:21:57.45
the good ones are still the
better ones... the Olive Oil.
00:21:57.48\00:22:00.65
Jack: And use the...
the good ones sparingly...
00:22:00.68\00:22:02.02
the Olive Oil and
so on. Steve: Okay.
00:22:02.05\00:22:03.59
Jack: So, that... that's
the... the clarification there.
00:22:03.62\00:22:08.16
Steve: Okay.
00:22:08.19\00:22:09.52
Jack: Now we want to talk
about... in our time remaining,
00:22:09.56\00:22:11.66
we want to talk
about brain health.
00:22:11.69\00:22:13.33
Jack: I need all the
brain health I can get.
00:22:13.40\00:22:16.46
Jack: Laughter... yes...
00:22:16.50\00:22:17.93
and, you know, at 73 I have...
00:22:17.97\00:22:21.20
by the way, I don't
have Senior Moments...
00:22:21.24\00:22:24.31
I have Junior Moments.
00:22:24.34\00:22:25.67
Steve: And you call
them Brain Freeze...
00:22:25.71\00:22:27.04
I think you've had two of them
00:22:27.08\00:22:28.41
as we've been doing
some of these programs.
00:22:28.44\00:22:29.98
Jack: Yes... so... so we
want to avoid problems with...
00:22:30.05\00:22:36.22
with our cognitive
abilities as we age, you know,
00:22:36.28\00:22:40.19
and as we get up there in years,
00:22:40.22\00:22:41.66
even when we're younger
we want to avoid problems.
00:22:41.69\00:22:45.63
What can we do?
00:22:45.66\00:22:47.00
Well, it turns out
that physical activity
00:22:47.03\00:22:49.03
is really
important for brain health.
00:22:49.06\00:22:51.13
First of all, one of
the things that happens,
00:22:51.17\00:22:55.17
let's talk about memory.
00:22:55.20\00:22:57.11
It turns out that the...
00:22:57.14\00:22:59.01
the organ that is responsible
for memory... the Hypothalamus
00:22:59.04\00:23:04.68
actually increases in size
00:23:04.71\00:23:06.65
in people who are
physically active.
00:23:06.68\00:23:08.42
This is amazing.
00:23:08.48\00:23:09.82
You improve your memory
by being physically active.
00:23:09.85\00:23:14.52
Steve: Good.
00:23:14.59\00:23:15.92
Jack: The other thing that
happens with physical activity
00:23:15.96\00:23:20.56
is... is an increase in
what they call Brain Plasticity.
00:23:20.60\00:23:25.00
The ability for the brain
to fix and rejuvenate itself.
00:23:25.03\00:23:29.40
The body produces a...
a substance called: BDNF
00:23:29.44\00:23:35.54
Brain-Derived
neurotrophic Factor.
00:23:35.61\00:23:37.85
In fact, I would
recommend all of our Viewers
00:23:37.91\00:23:41.48
to go online and just
punch in: B as in boy...
00:23:41.52\00:23:45.09
D as in David...
00:23:45.12\00:23:46.45
N as in Nancy...
00:23:46.49\00:23:47.82
F as in Frank... BDNF
00:23:47.86\00:23:49.32
and just take a look at
what that natural substance
00:23:49.36\00:23:55.30
does for your brain.
00:23:55.33\00:23:56.67
It fixes the
switches in the brain
00:23:56.70\00:24:00.14
and the whole
brain plasticity thing
00:24:00.17\00:24:03.57
is about producing new
neurons and things like that.
00:24:03.61\00:24:06.34
BDNF is produced
by physical activity
00:24:06.37\00:24:10.18
and I want to
show a graphic here
00:24:10.21\00:24:13.92
that helps us understand
what we're talking about here
00:24:13.98\00:24:17.62
and that
graphic is about a brain
00:24:17.65\00:24:22.99
that is physically inactive.
00:24:23.02\00:24:27.43
Sitting in a chair
and you're looking at it
00:24:27.46\00:24:29.86
and what it shows is
relatively little activity
00:24:29.93\00:24:34.47
going on in the brain.
00:24:34.50\00:24:35.97
After a 20-minute
walk, the same brain
00:24:36.00\00:24:38.87
looking at the activity... it
lights up like a Christmas tree.
00:24:38.91\00:24:42.28
Steve: Wow!
00:24:42.31\00:24:44.15
Jack: And what
it's really telling us
00:24:44.18\00:24:46.98
is that physical
activity is important
00:24:47.02\00:24:49.75
in preserving the
health of the brain.
00:24:49.78\00:24:53.09
You know, some of us
have the Alzheimer's gene...
00:24:53.12\00:24:56.76
the APOE-4 Gene.
00:24:56.79\00:24:59.59
I have it in my family.
00:24:59.63\00:25:00.96
That's one of the reasons
that I am physically active.
00:25:01.00\00:25:03.93
It's just one
reason... there are 40 right?
00:25:03.97\00:25:06.30
Steve: Yeah you
said that... 39 more.
00:25:06.33\00:25:08.50
Jack: Laughter... but...
but I'm at risk for Alzheimer's
00:25:08.57\00:25:12.74
because I have that gene.
00:25:12.77\00:25:14.11
You know, most of us
have done 23-and-Me...
00:25:14.14\00:25:16.34
you know that the
analysis of your... your...
00:25:16.38\00:25:18.95
your... your genetic information
00:25:18.98\00:25:21.92
so, I happen to have that gene
00:25:21.95\00:25:24.29
and one of the reasons
I am physically active is
00:25:24.32\00:25:27.16
because I want to
turn off that gene.
00:25:27.19\00:25:30.53
Physical activity will
help to turn off that gene.
00:25:30.56\00:25:34.06
Just as we talked about
food in the last program
00:25:34.10\00:25:37.53
that will turn on certain
genes and turn off certain genes
00:25:37.57\00:25:41.00
that food is information...
00:25:41.04\00:25:42.37
it turns out
exercise is also information.
00:25:42.40\00:25:45.64
Good information that is going
to turn off certain bad genes
00:25:45.67\00:25:49.88
and turn on certain good genes.
00:25:49.91\00:25:51.81
So, this is all-important
for us to understand
00:25:51.85\00:25:55.52
about physical activity.
00:25:55.55\00:25:56.89
Steve: Yeah, this is awesome.
00:25:56.92\00:25:58.25
I appreciate knowing this
00:25:58.29\00:25:59.62
and I think those of us that
are here in this building...
00:25:59.65\00:26:02.49
as soon as this Program is done,
00:26:02.52\00:26:04.09
we're going to get
out and take a walk.
00:26:04.13\00:26:05.63
Jack: Absolutely,
I'm right behind you.
00:26:05.66\00:26:07.13
Steve: With the body battles
00:26:07.16\00:26:08.50
we need to get up
and... and move around.
00:26:08.53\00:26:10.80
Jack: Get up and move.
00:26:10.83\00:26:12.17
Steve: That's
right... get up and move...
00:26:12.20\00:26:13.87
as the Bible says
in Genesis 3 verse 19,
00:26:13.90\00:26:15.77
"In the sweat of your
face you shall eat bread. "
00:26:15.80\00:26:18.37
So, God wants us
to... to sweat...
00:26:18.44\00:26:21.58
He wants us to move and
we're designed for movement.
00:26:21.61\00:26:24.15
Jack: To be balanced.
Steve: That's right...
00:26:24.18\00:26:25.51
to be balanced and active
00:26:25.55\00:26:27.28
and so, we hope
that this simple Program
00:26:27.32\00:26:29.62
has inspired you
to move around...
00:26:29.68\00:26:31.92
to move your
arms... move your body...
00:26:31.95\00:26:34.19
you know, and move your legs...
00:26:34.22\00:26:35.62
take them out of that chair.
00:26:35.66\00:26:36.99
Jack: Yeah, get
out of that chair.
00:26:37.03\00:26:38.56
Steve: Stop
watching, you know... TV
00:26:38.59\00:26:40.00
and even
watching these Programs...
00:26:40.03\00:26:41.36
get out and do something.
00:26:41.40\00:26:42.73
Jack: Take a little break.
00:26:42.76\00:26:44.10
Steve: This is
Part 4 of Body Battles.
00:26:44.13\00:26:46.13
We've got Part 5
coming up so stick with us
00:26:46.17\00:26:48.84
and we hope that
you will be blessed.
00:26:48.87\00:26:51.27
Thank you for watching.
00:26:51.31\00:26:52.64
Jack: Amen.
00:26:52.67\00:26:54.11
We hope you have enjoyed
this episode of Body Battles.
00:26:54.14\00:26:57.15
Before you go, these
health resources are available
00:26:57.18\00:27:00.42
from White Horse Media.
00:27:00.45\00:27:01.78
First, our book:
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00:27:01.82\00:27:04.65
which is loaded with
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by adding sprouts to your diet
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we have the same information
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Music...
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We hope you've been blessed
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by this White
Horse Media Production.
00:27:48.40\00:27:50.17
To support White Horse Media
00:27:50.20\00:27:52.07
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00:27:52.10\00:27:55.77
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00:27:55.80\00:27:59.84
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