Music...
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Welcome again to the 3ABN
Australia Homecoming 2019,
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welcome Dr. Allan.
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It's wonderful
to be here Rosemary.
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Did you learn a
lot from Dr. Ashton?
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I learned a great deal
from Dr. Ashton... yes.
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I know, I've got to put it
all up here so I don't forget
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but now, we
have Sandra Entermann
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and Brayden
Entermann, her nephew,
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and Joe Tyler and Samia Eteski
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are going to
present the special item
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and they're doing,
"In the Heart of Jesus"
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and then, Dr. Ross
Grant is going to be giving us
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a really
informative message called,
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"Who Are the Healthiest
Populations on Earth?"
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That's wonderful, I had
the privilege of teaching Ross
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many years ago
at Avondale College,
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great to see him here today.
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His key text... what is it?
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The key text that he has chosen
is Proverbs 3 verses 5 and 6,
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"Trust in the Lord
with all thine heart;
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and lean not unto
thine own understanding.
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In all thy ways acknowledge Him,
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and He will direct your paths. "
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Let us bow our heads.
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Dear loving
Father, we thank you again
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for the wonderful
opportunity we have today
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to listen to Dr. Ross.
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We thank you for his
many years of service
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and we thank you for
his interest in health
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and as he speaks to us today
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about who are the
healthiest populations on earth,
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we pray for your
blessing upon him
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and give him Your Holy Spirit
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and direct each word that
it may bring us encouragement
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and better health
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and we ask this in
Jesus' precious name, amen. "
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Pause...
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Music...
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In the heart of Jesus
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There is love for you,
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Love most pure and tender,
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Love most deep and true;
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Why should you be lonely,
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Why for friendship sigh,
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When the heart of Jesus
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Has a full supply?
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Music...
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In the mind of Jesus
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There is thought for you,
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Warm as summer sunshine,
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Sweet as morning dew;
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Why should you be fearful,
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Why take anxious thought,
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Since the mind of Jesus
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Cares for those He bought?
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Music...
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In the home of Jesus
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There's a place for you;
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Glorious, bright, and joyous,
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Calm and peaceful, too;
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Why then, like a wanderer,
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Roam with weary pace,
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If the home of Jesus
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Holds for you a place?
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Music...
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Audience: Amen.
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Pause...
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Well, Good Afternoon everybody.
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Audience: Good Afternoon.
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It is a privilege
to get an opportunity
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to be able to talk to
an audience about something
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I feel passionate about
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and it is about health.
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Now, one of the things I
feel a little bit concerned with
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is, that you guys
have done extremely well
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by sitting for at
least the last three hours.
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Audience: Laughter.
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And they tell me
that if you don't...
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if you sit for more
than three hours a day,
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it will
significantly reduce your life.
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Audience: Laughter.
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So, you might want to
think about standing up
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and doing something
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but hopefully not
while I'm giving the talk,
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we'll let you have
another hour for that.
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But who are the
healthiest populations on earth?
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It's a good question.
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A lot of people ask...
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particularly as
they start getting older
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and as they get more gray hair,
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it's certainly of
more of an interest to me
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but it is an important question
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because,
whatever they are doing,
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these people who are
living a long time...
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you kind of want to
repeat the same thing,
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or at least encourage
others to do the same thing.
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Now, I know you had a
little bit of heads up
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on some of this potentially
by one of the earlier Speakers,
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but let's just go
through a couple of things.
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Being aside as one of
the things I don't like to do
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is necessarily get
the information first,
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I think we can
work it out first of all
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so I think that we
can predict potentially
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who the longest people
on earth are likely to be
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if we know a couple of things.
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Number one: What the
body needs for health.
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So, before we sort of unveil who
these longest-lived people are,
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it's a good idea
for us to think about
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what health is really needed,
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What do we
actually need for health?
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And then, the second thing is,
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"If we know what
we need for health,
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then we can find populations
that are essentially doing it. "
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Does that make sense?
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All right.
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So, what do we need?
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If we want to maintain
health within the body,
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it's really a
balance and it's something...
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it's a balance
that we do every day,
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and the body is
working towards two things,
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between Number 1:
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The capacity of the
body to repair the damage
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because just being
alive actually damages you.
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So, all of us
actually start to age...
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it might sound surprising...
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even a baby is
actually starting to age,
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they are accumulating damage
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even as they
grow into adulthood.
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And then, of course,
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the capacity of the
body to repair that damage
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is the other thing.
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So, how much damage we're doing?
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And then how the body
actually repairs that damage...
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it's a balance
between those two.
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So, of course, if you
want to live a long time,
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you want to minimize
what's damaging the body
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and you want to maximize
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what is sustaining or
keeping the body healthy
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and it's good to
keep that in mind
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because actually a
lot of people think,
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"Oh, just a little
bit of this is okay...
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as long as I do a lot
of this other stuff. "
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Well, everything you
do actually has an impact
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on whether you're
accumulating damage
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or you're
actually assisting the body
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to maintain health and repair.
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So, it's a dynamic thing
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so, what does the
body actually need?
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Well, the number one
thing that we need...
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we need, first of
all, some raw materials,
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we need some nutrition...
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things that go in to
make the body what it is,
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so, water, vitamins, minerals...
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we need some carbohydrates,
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we need to be
able to make proteins,
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these are all the things that
make the machinery of the body
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and we've just heard
an excellent presentation
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on some of the complex
machinery that the body makes.
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It would be fascinating
to give you a little insight
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into some of that
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because this body...
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if it was run by possibly some
of our major Tech Companies,
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wouldn't operate.
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You know, if
Microsoft had the...
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had the rights to
actually the human body,
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it would keep
breaking down, correct?
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Audience: Yes.
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And yet, the body is extremely
more complicated than that.
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What a fascinating body we have
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but we need to
put nutrients in this
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so, we've got
some control over that.
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We need to give some activity
to it, so we need to have...
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you know, we need to move
the muscles, we know about that,
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and we actually need
to move the brain as well.
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We need to exercise it.
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A bit different to doing muscles
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and we need to also
challenge the immune system.
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There are reasons why at
the moment we are thinking
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that some of the increase
in some of the allergies
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is because we probably haven't
challenged the immune system
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early enough
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and there's a lot
of links to gut health
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and that type of thing as well.
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So, we do need activity...
our body needs that activity.
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We also need time
for rest and repair,
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and particularly
in a fast-paced world,
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there is often a
restriction on some of those
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"Rest-and-Repair" things.
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We don't get enough
time to rest... to relax...
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and even to sleep.
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We'll look at that a
little bit more later on.
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Of course, we need oxygen.
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Without oxygen... and we
just found that we get oxygen
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from having things
like photosynthesis
00:10:02.00\00:10:04.07
splitting it from
the water molecule
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which is fantastic
00:10:05.93\00:10:07.80
but we need that oxygen for
a variety of different reasons
00:10:07.87\00:10:10.84
and not just...
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it's not that easy
actually to get it into the body
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and around the body.
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We'll look at that
a little bit later too
00:10:15.78\00:10:17.21
and in sun exposure...
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there's some fantastic
thing that sun does for us,
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and we've got to
avoid some of the things
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that can cause
the body some damage.
00:10:23.12\00:10:25.42
We put a lot of
stuff into the body
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and while I won't
get a lot of opportunity
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to tell you about
it this afternoon,
00:10:30.33\00:10:31.79
some of the
things I will mention...
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some of the
things naturally damage.
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You can think about
some of these things,
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in fact, when
you think about ways
00:10:37.47\00:10:39.47
of being able to
sterilize a benchtop,
00:10:39.50\00:10:41.74
we will often use
alcohol to do that
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and then, people are
surprised when we tell them
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how much damage
certain molecules like that
00:10:47.28\00:10:49.44
going into the
body can actually do.
00:10:49.48\00:10:51.31
So, avoiding those toxins
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and then, finally, there's
this psycho-social element.
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We're not just a
package of bio-chemicals...
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we are actually social beings,
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we have that concept of
needing to be too able to engage
00:11:02.32\00:11:05.59
with somebody else
in a meaningful way
00:11:05.63\00:11:07.56
and as our
previous Speaker was saying,
00:11:07.60\00:11:09.43
that was just talking
about how we need to...
00:11:09.46\00:11:11.90
there's part of us...
00:11:11.93\00:11:13.27
something that is
retained in the mind...
00:11:13.30\00:11:15.34
something that
connects with others.
00:11:15.37\00:11:17.21
That's
psycho-social relationship
00:11:17.24\00:11:19.01
so, if we have a look at
minimizing what damages the body
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we look at the
things that do damage...
00:11:21.78\00:11:24.05
alcohol... tobacco...
the energy-rich foods...
00:11:24.08\00:11:27.62
psychological stress,
00:11:27.68\00:11:29.32
toxins...
mechanical... microbes...
00:11:29.35\00:11:32.72
anything that
switches the immune system on
00:11:32.75\00:11:34.46
and leaves it on
00:11:34.49\00:11:36.06
and then, you've got
things that help the body
00:11:36.09\00:11:37.79
which we'll talk
about in a little bit...
00:11:37.83\00:11:39.69
the omega 3s...
phytonutrients, minerals,
00:11:39.73\00:11:42.03
plenty of water...
rest, adequate sunshine...
00:11:42.06\00:11:45.17
exercise... and a
good social engagement.
00:11:45.23\00:11:48.30
It is a balance
between those two
00:11:48.34\00:11:51.37
and you can decide
whether you add to one side
00:11:51.41\00:11:53.71
or add to the other side.
00:11:53.74\00:11:56.44
So, what are some of
the benefits of exercise?
00:11:56.48\00:11:59.98
Now, I know
everybody in the room here...
00:12:00.02\00:12:01.78
of course, we live in
a country like Australia
00:12:01.82\00:12:03.65
where we are encouraged
to get up and exercise.
00:12:03.69\00:12:05.45
As I mentioned,
00:12:05.49\00:12:06.82
if you're sitting down for
more than three hours a day,
00:12:06.86\00:12:08.76
it's been shown to
significantly reduce longevity
00:12:08.82\00:12:11.89
and linked to a
whole host of things.
00:12:11.93\00:12:13.26
Some people are talking about it
00:12:13.29\00:12:14.63
as potentially
being the "new smoking"
00:12:14.66\00:12:16.40
is the "new sitting"
00:12:16.43\00:12:17.93
but if you get to exercise...
00:12:17.97\00:12:19.87
and that doesn't
necessarily mean you go out
00:12:19.90\00:12:21.84
and run a marathon,
00:12:21.87\00:12:23.20
but it does mean that you move.
00:12:23.24\00:12:24.57
It actually increases
the perfusion of blood
00:12:24.61\00:12:27.54
through the different tissues
00:12:27.58\00:12:28.91
so once you start moving and
doing a walk around the block
00:12:28.94\00:12:31.18
or something like that,
00:12:31.21\00:12:32.55
blood starts to flow
into some of the tissue
00:12:32.58\00:12:34.62
that wasn't
getting some of that access
00:12:34.65\00:12:36.15
and because this tissue is
alive... those cells are alive,
00:12:36.18\00:12:39.69
they're needing to get
rid of some of the rubbish
00:12:39.72\00:12:41.26
that they generated
00:12:41.29\00:12:42.66
you know, the
little factories...
00:12:42.69\00:12:44.53
and the little factories
generating some of this
00:12:44.56\00:12:47.33
by-products... you
need to get rid of it.
00:12:47.40\00:12:49.26
Exercise helps that perfusion...
00:12:49.30\00:12:50.63
flush those toxic
chemicals out of the body.
00:12:50.67\00:12:53.54
It also helps to
create some forces
00:12:53.57\00:12:55.74
on different parts of our joints
00:12:55.77\00:12:57.91
and when we do that,
00:12:57.94\00:12:59.41
that actually stimulates
those joints to get stronger
00:12:59.44\00:13:02.78
so, it actually
stimulates our muscles...
00:13:02.81\00:13:04.78
prevents things
like Osteoporosis,
00:13:04.81\00:13:06.88
helps to maintain
muscle density as we get older,
00:13:06.92\00:13:09.78
we maintain that balance...
00:13:09.82\00:13:11.52
all very important
for stimulating growth.
00:13:11.55\00:13:14.26
It also increases
our need for energy.
00:13:14.29\00:13:16.89
Now, most of us would
know that we need energy
00:13:16.93\00:13:20.06
and in the form, some of
you would know it as ATP.
00:13:20.10\00:13:22.70
Now most of you would
know from High School Biology
00:13:22.73\00:13:25.30
that's actually produced in a...
00:13:25.33\00:13:26.80
a little part of the
cell called the mitochondrion.
00:13:26.84\00:13:29.60
Did you know that the body
can produce more mitochondrion?
00:13:29.64\00:13:32.97
The more exercise you do,
00:13:33.01\00:13:35.44
the more mitochondrion
the body produces per cell
00:13:35.48\00:13:38.38
because it knows it
needs to generate more energy.
00:13:38.41\00:13:41.28
So, if you exercise more,
00:13:41.32\00:13:43.49
the body will
produce more mitochondrion
00:13:43.52\00:13:46.19
so, it can produce more energy.
00:13:46.22\00:13:47.76
Guess what?
00:13:47.79\00:13:49.12
That increases what's called
your Basal Metabolic Rate.
00:13:49.16\00:13:52.33
When you increase
your Basal Metabolic Rate,
00:13:52.36\00:13:55.93
it means that actually you burn
fats and sugars faster and more
00:13:55.96\00:14:02.27
so, potentially, you
can enjoy even eating more.
00:14:02.30\00:14:05.07
Audience: Happy.
00:14:05.11\00:14:06.44
It's a good thing.
00:14:06.47\00:14:08.11
So it increases
the mitochondria...
00:14:08.14\00:14:10.05
increases energy use
00:14:10.11\00:14:11.45
and as a result,
reduces some of those fuels...
00:14:11.48\00:14:14.15
so it reduces some of the
fats that are floating around,
00:14:14.18\00:14:16.58
and the fats you might
have stored up for a rainy day,
00:14:16.62\00:14:19.02
they tend to go as well,
00:14:19.05\00:14:20.69
and it helps to improve things
like blood sugar et cetera
00:14:20.72\00:14:24.36
so, increases the
oxygen consumption.
00:14:24.39\00:14:26.70
Now, some people would tell us,
00:14:26.73\00:14:29.70
"Well, I don't exercise
because I know when I exercise,
00:14:29.73\00:14:32.43
it produces free radicals... "
00:14:32.50\00:14:33.84
what we call oxidative stress,
00:14:33.87\00:14:35.20
more free radicals and
that's got to be a bad thing.
00:14:35.24\00:14:37.84
It is true, oxidative stress or
free radicals actually age you
00:14:37.87\00:14:42.21
so you go, "Well, shouldn't I...
00:14:42.24\00:14:43.61
I should stop exercising then
00:14:43.65\00:14:44.98
because that
increases my oxidative stress. "
00:14:45.01\00:14:46.75
Well, if you exercise for say
your half-an-hour or one hour,
00:14:46.78\00:14:50.85
yes, you use more oxygen..
it generates more free radicals
00:14:50.89\00:14:54.89
but you're getting a
lot of other positives
00:14:54.92\00:14:57.36
and what the body
does is adapt to that.
00:14:57.39\00:14:59.76
It has what we call a
cellular adaptive response,
00:14:59.79\00:15:03.03
it actually
produces more anti-oxidants.
00:15:03.06\00:15:05.83
Now, the anti-oxidants
actually keep you then healthy
00:15:05.87\00:15:09.14
and protects the body from
all of these toxic chemicals
00:15:09.17\00:15:12.21
not only just for that one
hour while you're exercising
00:15:12.24\00:15:15.21
but does it actually
for the next 23 hours.
00:15:15.24\00:15:18.11
So, you're
actually protected much more
00:15:18.15\00:15:20.92
because your
anti-oxidant capacity is higher.
00:15:20.95\00:15:23.35
Makes sense?
00:15:23.39\00:15:24.72
So exercise... very good for us.
00:15:24.75\00:15:27.79
We also get some
psychological benefits.
00:15:27.82\00:15:30.19
So, it reduces
the stress response...
00:15:30.23\00:15:32.53
you know when you feel stressed
and particularly in Sydney here,
00:15:32.59\00:15:35.50
we have issues of
being caught in traffic
00:15:35.53\00:15:38.83
and various other things
00:15:38.90\00:15:40.24
and there's a stress
that goes along with that
00:15:40.30\00:15:42.00
and when you're sitting in that,
the body wants to do something
00:15:42.07\00:15:44.87
and your heart rate goes up
and your blood pressure goes up
00:15:44.94\00:15:47.74
but guess what
you're still doing?
00:15:47.78\00:15:49.34
Sitting.
00:15:49.38\00:15:50.78
Not much is happening...
00:15:50.81\00:15:52.41
that's stimulating what we
call the hypothalamic pituitary
00:15:52.45\00:15:54.78
adrenalin access.
00:15:54.82\00:15:56.15
Now, the best way of
being able to reduce that
00:15:56.18\00:15:59.15
is actually
getting out and exercising.
00:15:59.19\00:16:01.36
Now, that's not to say,
00:16:01.39\00:16:02.72
that you stop at the
lights and exercise...
00:16:02.76\00:16:04.26
to go and talk to the
guy who is just doing it.
00:16:04.29\00:16:05.99
No, you wait till you get
home and go and exercise...
00:16:06.03\00:16:09.13
go and walk around
the block or something
00:16:09.16\00:16:10.77
maybe even before
you go into the family
00:16:10.80\00:16:12.33
but exercise is a great way of
dropping that stress response.
00:16:12.37\00:16:16.94
There is another
way that you can do it.
00:16:16.97\00:16:19.77
You can eat
lots of fat and sugar
00:16:19.81\00:16:22.31
and it's been shown
that actually having
00:16:22.34\00:16:25.28
fatty sugary foods...
what we call "Comfort foods"
00:16:25.31\00:16:27.55
actually helps to
reduce the stress response.
00:16:27.62\00:16:30.32
Pause...
00:16:30.35\00:16:32.02
The trouble is, that you get a
lot of negatives with that too,
00:16:32.05\00:16:33.89
is that right?
00:16:33.92\00:16:35.32
So, actually, the best way
is to go out and exercise...
00:16:35.36\00:16:37.89
do some exercise
00:16:37.93\00:16:39.36
and then it reduces
the stress response,
00:16:39.39\00:16:41.70
and actually reduces
your desire for food...
00:16:41.73\00:16:44.53
where stress on its
own stimulates your desire
00:16:44.57\00:16:47.20
particularly for the
fatty and sugary foods
00:16:47.24\00:16:49.80
which has got a
lot of negatives.
00:16:49.84\00:16:52.41
So, it reduces
the desire for food...
00:16:52.44\00:16:54.94
activates the reward pathway...
00:16:55.01\00:16:56.81
so, there is a
little reward pathway
00:16:56.85\00:16:59.28
that you get out of that.
00:16:59.31\00:17:00.65
Most people get that hit...
00:17:00.68\00:17:02.02
not everyone gets it.
00:17:02.05\00:17:04.05
So, unfortunately,
00:17:04.09\00:17:06.15
there are some people who
don't get that little kick
00:17:06.19\00:17:10.56
in the endorphins
00:17:10.59\00:17:11.93
and there is actually one
of our previous Premiers...
00:17:11.96\00:17:16.63
it was
mentioned to me one day...
00:17:16.67\00:17:19.43
as we were actually
doing one of these fun runs
00:17:19.47\00:17:22.20
and I was just
mentioning how well he looked
00:17:22.24\00:17:24.87
and how he must get that
nice little endorphin high
00:17:24.91\00:17:28.64
after he does his
exercise, he says,
00:17:28.68\00:17:30.21
"You know what?"
00:17:30.25\00:17:31.58
He says, "I know a
lot of other people get it
00:17:31.61\00:17:33.08
but virtually I don't get it,
00:17:33.11\00:17:34.88
I'm only doing
it for my health. "
00:17:34.92\00:17:36.35
But I tell you,
most of you will get it
00:17:36.38\00:17:38.89
and it is something
that you do feel good...
00:17:38.92\00:17:40.52
it's a little bit like,
00:17:40.56\00:17:41.89
you know, once
you've hit your thumb,
00:17:41.92\00:17:43.26
how good your thumb feels
after you've stopped whacking it
00:17:43.29\00:17:45.23
but it's still
very good for you.
00:17:45.26\00:17:47.80
Audience: Laughter.
00:17:47.83\00:17:49.16
All right, I
thought it's worthwhile
00:17:49.20\00:17:50.53
just putting in how
much physical activity
00:17:50.57\00:17:52.17
should we really do
00:17:52.20\00:17:54.04
and this comes from
the Australian Guidelines
00:17:54.10\00:17:55.44
and it's a
really good suggestion
00:17:55.47\00:17:56.81
doing any physical activity
is better than doing none.
00:17:56.84\00:17:59.64
Does that make sense?
00:17:59.67\00:18:01.14
So, if you're thinking, "Ah
look, I don't like exercise,
00:18:01.18\00:18:04.41
I'm not really into
getting up and doing stuff... "
00:18:04.45\00:18:06.15
well, just hold on for a minute,
00:18:06.18\00:18:08.72
nobody is asking you to
go for a massive marathon,
00:18:08.78\00:18:11.22
in fact, I'm
not a jogger myself,
00:18:11.25\00:18:12.65
I like to do lots of other
kinds of physical activity,
00:18:12.69\00:18:14.79
some people love jogging,
00:18:14.82\00:18:16.49
but just get up and
walk, get up and move...
00:18:16.52\00:18:19.19
one of the great things is to be
able to do that with the family
00:18:19.23\00:18:22.76
and we see that
around our neighborhood now
00:18:22.80\00:18:24.87
and it's really nice
because once you get out
00:18:24.93\00:18:26.94
and you start doing something,
00:18:27.00\00:18:28.34
you'll often talk
00:18:28.37\00:18:29.70
and it's a great way
of sort of re-engaging
00:18:29.74\00:18:32.01
with family for that air,
00:18:32.07\00:18:33.41
so you get some
psycho-social benefit
00:18:33.44\00:18:34.84
as well as the physical benefit.
00:18:34.88\00:18:36.48
So, any amount is good.
00:18:36.51\00:18:38.31
Try and be active on
most days of the week
00:18:38.35\00:18:41.12
and, in fact, on
every day if you can,
00:18:41.15\00:18:43.89
and the suggestion is
that you're accumulating
00:18:43.92\00:18:46.96
between a half
to one hour a day.
00:18:46.99\00:18:49.12
Now, as long as you're doing
some good moderate exercise,
00:18:49.16\00:18:52.39
getting the face
a little bit flushed
00:18:52.43\00:18:54.33
during part of that exercise,
00:18:54.36\00:18:56.70
then, that's
probably good enough...
00:18:56.73\00:18:58.53
getting up to an hour is great
00:18:58.57\00:19:00.67
but it's not a great
huge amount of benefit there,
00:19:00.70\00:19:02.94
and that moderate intensity,
00:19:02.97\00:19:04.57
as I said... just
getting that flushing going...
00:19:04.61\00:19:07.14
pause...
00:19:07.18\00:19:09.61
and the idea... now a
lot of people are actually
00:19:09.64\00:19:12.51
generally engaged with movement,
00:19:12.55\00:19:14.85
but what we've got
to remember too is that
00:19:14.88\00:19:17.12
we want to do
some strength training
00:19:17.15\00:19:18.85
so things that will actually
cause us to use our muscles
00:19:18.89\00:19:21.89
and strength training
00:19:21.92\00:19:23.26
so, rather than just doing
the walking or the jogging,
00:19:23.29\00:19:26.33
actually the
strength training is necessary
00:19:26.36\00:19:28.26
and a lot of
people have forgotten that
00:19:28.30\00:19:30.13
about two days a week
00:19:30.17\00:19:31.97
and it's really good
both for males and females,
00:19:32.03\00:19:34.44
helps to balance hormones,
00:19:34.47\00:19:36.20
you actually increase
some of the hormones you need,
00:19:36.24\00:19:38.27
drops away some of
the things you don't...
00:19:38.31\00:19:39.84
again, good for stress...
00:19:39.87\00:19:41.21
also helps to
increase what we call
00:19:41.24\00:19:43.08
"Brain-derived-neurotrophic
factor... "
00:19:43.14\00:19:45.18
not one you need to remember
00:19:45.21\00:19:46.55
but actually stimulates things
that are good for the brain.
00:19:46.58\00:19:49.98
So, it actually puts the
brain into a better space.
00:19:50.02\00:19:53.25
You can get that from
both the aerobic exercise
00:19:53.32\00:19:56.52
as well as the strength training
00:19:56.56\00:19:57.89
but both of them do it.
00:19:57.93\00:19:59.26
Pause...
00:19:59.29\00:20:01.66
Now, most people would
tend to think to themselves
00:20:01.70\00:20:04.50
and I've heard it,
00:20:04.53\00:20:06.27
"Oh, I've just
had something... "
00:20:06.30\00:20:07.64
they call it "naughty"
00:20:07.67\00:20:09.00
but you then might
have eaten something
00:20:09.04\00:20:10.67
that was sugary and fatty,
00:20:10.71\00:20:12.04
"Now, that's okay, I'll go
for my jog this afternoon. "
00:20:12.07\00:20:14.44
Now, they might be able to get
rid of some of the fats there,
00:20:14.48\00:20:17.68
or some of the sugar...
00:20:17.98\00:20:19.31
some of the carbohydrates
that they overdid on,
00:20:19.35\00:20:20.98
but has it really
been good for them?
00:20:21.02\00:20:23.69
It's a good thing to remember,
00:20:23.72\00:20:25.05
exercise stimulates
but it doesn't nourish.
00:20:25.09\00:20:28.52
Audience: Hmmm...
00:20:28.56\00:20:30.43
Exercise stimulates
but it doesn't nourish.
00:20:30.46\00:20:33.80
The only way you can get
the food... the nutrients...
00:20:33.83\00:20:37.07
the raw material that the
body needs to stay healthy,
00:20:37.10\00:20:40.20
is by what you
put in your mouth.
00:20:40.24\00:20:42.54
So, exercise stimulates
but it doesn't nourish.
00:20:42.57\00:20:46.14
What we eat...
that's the only way
00:20:46.17\00:20:47.84
that we can get
all of the elements
00:20:47.88\00:20:49.48
that the body needs for health.
00:20:49.51\00:20:51.01
So, physical activity...
00:20:51.08\00:20:52.88
though it's
beneficial to the body
00:20:52.91\00:20:54.52
and really
beneficial to the body,
00:20:54.58\00:20:56.18
it provides no nutrients
00:20:56.22\00:20:58.05
and actually
creates a metabolic stress
00:20:58.09\00:21:00.46
as I mentioned before,
00:21:00.52\00:21:01.86
requiring the availability
of lots of nutrients,
00:21:01.89\00:21:04.93
you actually need
lots of Vitamin Bs
00:21:04.96\00:21:07.33
and you need Calcium
and you need Magnesium
00:21:07.36\00:21:10.03
and you need a
whole lot of things
00:21:10.07\00:21:11.90
in order for the
body to repair itself
00:21:11.93\00:21:13.67
given the amount of damage
that you've just done to it.
00:21:13.70\00:21:16.24
Pause...
00:21:16.27\00:21:18.27
So, what does the
body need for nutrients?
00:21:18.31\00:21:20.91
Let's have a
look at some of those,
00:21:20.94\00:21:22.28
so we need fuel... now the
professional fuels for the body:
00:21:22.31\00:21:24.45
Carbohydrates...
that's like the sugars...
00:21:24.51\00:21:26.58
and it's all the things that you
get from complex carbohydrates
00:21:26.61\00:21:30.72
and things like breads and
pastas and that type of stuff,
00:21:30.75\00:21:34.16
the fats... they're not so
much of professional source
00:21:34.19\00:21:37.33
but they're a
professional storage source...
00:21:37.36\00:21:39.19
so they're the ones that
sort of kick in afterwards,
00:21:39.23\00:21:41.26
all right, so,
fats are good for you
00:21:41.30\00:21:43.47
but in limited quantities.
00:21:43.50\00:21:45.03
The building materials...
00:21:45.10\00:21:46.60
that's the proteins
and the amino acids.
00:21:46.63\00:21:48.30
Now, we've got some diets that
are kind of pushing the proteins
00:21:48.34\00:21:51.41
at the moment,
trying to get you into
00:21:51.44\00:21:52.84
places where you can
reduce some of the...
00:21:52.87\00:21:56.04
the use of carbohydrates
so you can reduce weight.
00:21:56.08\00:21:59.01
Just remember that
too much protein itself
00:21:59.05\00:22:01.92
can cause damage
00:22:01.95\00:22:03.28
and while I won't
mention it any further,
00:22:03.32\00:22:05.42
I will mention very briefly that
proteins have been linked...
00:22:05.45\00:22:09.62
too much
protein or high proteins
00:22:09.66\00:22:11.36
have been linked to
actually a lower length of life.
00:22:11.39\00:22:15.93
So, the longest lived
populations tend to have
00:22:15.96\00:22:19.13
lower protein and
also lower carbohydrate.
00:22:19.17\00:22:22.27
They thought of a little
about carbohydrate previously
00:22:22.30\00:22:24.57
but more current
research is actually suggesting
00:22:24.61\00:22:27.14
that it may
actually be the protein
00:22:27.18\00:22:28.84
that's more important to reduce.
00:22:28.88\00:22:30.48
We need plenty of
specialized components,
00:22:30.51\00:22:33.95
we need the vitamins...
00:22:34.02\00:22:35.35
and the body
doesn't make vitamins
00:22:35.38\00:22:36.72
so it's got to
get it from the diet
00:22:36.75\00:22:38.22
doesn't make the minerals,
got to get those from the diet,
00:22:38.25\00:22:40.89
lot of the trace elements...
got to get those from the diet
00:22:40.92\00:22:43.53
and the essential fatty acids,
00:22:43.56\00:22:45.23
now I know the marketing
gurus have gone to town
00:22:45.26\00:22:47.83
on things like Omega 3
telling you how good they are
00:22:47.86\00:22:50.40
and so, there's
tendency for most of us
00:22:50.47\00:22:52.43
to kind of discount
it as simply marketing.
00:22:52.47\00:22:54.60
Well... well,
some of the marketing
00:22:54.64\00:22:57.11
may not be entirely accurate,
00:22:57.14\00:22:58.47
Omega 3s are actually
something the body cannot make
00:22:58.51\00:23:03.21
and we have a
significant decrease
00:23:03.24\00:23:05.65
in our available
food sources for Omega 3s.
00:23:05.68\00:23:08.58
We need Omega 3s...
they are anti-inflammatory
00:23:08.62\00:23:11.45
and it's almost certain
00:23:11.49\00:23:13.42
that the largest
percentage of the population
00:23:13.46\00:23:16.16
in this room, would be
below their optimum level
00:23:16.19\00:23:18.86
in their Omega 3.
00:23:18.89\00:23:20.23
We've tested them
for a number of years
00:23:20.26\00:23:22.23
analytically, we
started off doing it
00:23:22.26\00:23:24.27
when we were looking at
some research around depression
00:23:24.30\00:23:26.23
which is significantly
linked to Omega 3 levels
00:23:26.30\00:23:28.20
and so, we've
measured 100s of people now
00:23:28.24\00:23:30.77
and we can say that the majority
of people are significantly low
00:23:30.81\00:23:34.44
so, keep that in mind...
Omega 3s are actually important
00:23:34.48\00:23:37.61
and they help to
resolve the inflammation
00:23:37.65\00:23:39.25
and, of course, we're starting
to know a lot more about the gut
00:23:39.28\00:23:42.55
so, when we talk about
some of the fibers that we need,
00:23:42.58\00:23:45.45
they're not just bulking agents,
00:23:45.49\00:23:47.26
they're actually important
to be able to keep that garden
00:23:47.29\00:23:50.43
of very complex bacteria
we've got... growing well
00:23:50.46\00:23:54.30
and making sure
that they're giving us
00:23:54.36\00:23:56.16
the right kinds of
things that our body needs.
00:23:56.20\00:23:58.27
So, fiber is important
and then, of course, we have
00:23:58.33\00:24:02.60
this other section...
what we call polyphenols
00:24:02.64\00:24:05.27
or phytonutrients...
00:24:05.34\00:24:07.18
and so, there are thousands
of different chemicals in there
00:24:07.21\00:24:09.84
and they actually access
the body in different ways,
00:24:09.88\00:24:12.05
we see them as red, orange,
00:24:12.11\00:24:14.05
green kind of
colorings in our foods...
00:24:14.08\00:24:16.05
well, they're giving you
some really complex things.
00:24:16.08\00:24:18.82
In fact, we have a
little juice that we use
00:24:18.85\00:24:23.32
in a trial we are
doing at the moment,
00:24:23.36\00:24:26.56
for people with
marked impairment
00:24:26.59\00:24:28.86
but we know that
it actually retains
00:24:28.93\00:24:31.17
a number of phytonutrients
00:24:31.23\00:24:32.57
that are actually very
good for being able to assist
00:24:32.60\00:24:34.37
with the blood pressure,
00:24:34.40\00:24:35.94
and each one of our
clients at the moment
00:24:35.97\00:24:37.51
have actually dropped their
blood pressure by at least...
00:24:37.54\00:24:39.57
I think the
lowest one was about six
00:24:39.61\00:24:42.04
but the highest one was
about 15 millimeters mercury.
00:24:42.11\00:24:44.38
These are coming from a
lot of these phytonutrients
00:24:44.41\00:24:46.68
that can be very
useful for the body
00:24:46.72\00:24:49.98
in helping to be able to
balance some of the other things
00:24:50.02\00:24:52.65
that are going on
00:24:52.69\00:24:54.02
and blood
pressure being one of them.
00:24:54.06\00:24:55.66
Pause...
00:24:55.69\00:24:57.03
And of course, we
need plenty of water
00:24:57.06\00:24:58.39
but we'll have a
look at that just shortly.
00:24:58.43\00:24:59.86
So, eating any of those...
if we'd miss out on any of those
00:24:59.89\00:25:04.90
then, we're going to get sick
00:25:04.93\00:25:06.37
and that's true, if we
miss out on any of those,
00:25:06.40\00:25:08.74
we will get sick
and unfortunately
00:25:08.80\00:25:10.87
if we just rely on
carbohydrate, fat and sugar,
00:25:10.91\00:25:13.84
we won't get the other stuff
and all we will do... add weight
00:25:13.88\00:25:17.41
and then unfortunately sends us
into a place that makes us sick.
00:25:17.45\00:25:20.92
So, we end up
with lots of things
00:25:20.98\00:25:23.35
potentially
Diabetes, Heart Disease,
00:25:23.39\00:25:25.75
Cancer, Stroke, Dementia,
00:25:25.79\00:25:27.96
all of those are
significantly linked.
00:25:27.99\00:25:30.33
Let me just give a
little example here,
00:25:30.36\00:25:33.09
There was an Ad a
little while ago...
00:25:33.13\00:25:35.76
this is not a
picture of them specifically
00:25:35.80\00:25:38.03
but it was a
Company that put out...
00:25:38.07\00:25:40.10
they had their Blueberry muffins
00:25:40.14\00:25:42.14
and they had a slogan...
"Go ahead, treat yourself. "
00:25:42.17\00:25:44.74
Well, that's a good idea,
you think, "Blueberry muffins...
00:25:44.77\00:25:47.71
there's got to be
something good in there. "
00:25:47.74\00:25:49.84
So you then have a
look at the nutrient dial
00:25:49.88\00:25:51.71
for the Blueberry muffins
00:25:51.75\00:25:53.08
and essentially,
what you end up with...
00:25:53.11\00:25:56.08
lots of calories...
00:25:56.12\00:25:58.25
fat, carbohydrates
are essentially sugars,
00:25:58.29\00:26:02.22
little bit of protein and salt.
00:26:02.29\00:26:04.46
Now, there's not much
else that's in there...
00:26:04.49\00:26:07.63
little bit of Vitamin C there,
00:26:07.66\00:26:09.10
a tiny bit of
Vitamin C but not much else
00:26:09.13\00:26:11.63
so, you got fat, sugar and salt.
00:26:11.67\00:26:13.84
Yes, you're going
to treat yourself...
00:26:13.87\00:26:16.10
yes, because that fat and
sugar is going to give you
00:26:16.14\00:26:19.01
that little bit of... little
bit of a spurt in the brain
00:26:19.04\00:26:21.88
so you will like that,
00:26:21.91\00:26:23.24
but has it done
much for your body?
00:26:23.28\00:26:25.21
Is there anybody here who
is low in fat, sugar and salt?
00:26:25.25\00:26:28.75
Audience: Laughter.
00:26:28.78\00:26:30.22
Do we need to
add that to the diet?
00:26:30.25\00:26:31.59
I won't make any
comments but I suspect not.
00:26:31.62\00:26:34.32
So, in terms of
what the body needs,
00:26:34.39\00:26:36.93
have we given it
what the body needs?
00:26:36.96\00:26:39.39
We haven't... so we've
probably contributed more
00:26:39.46\00:26:42.60
and we continue for reasons
that the biochemistry uses
00:26:42.63\00:26:46.84
that fat and sugar
when it's got too much,
00:26:46.87\00:26:48.64
it actually has to do some...
00:26:48.67\00:26:50.41
some bit of
shuffling with the biochemistry
00:26:50.44\00:26:53.78
and ends up producing
a few more free radicals
00:26:53.81\00:26:55.94
as a result of that extra
calories that you've taken in
00:26:55.98\00:26:59.85
and so it actually
hurts the... the body.
00:26:59.88\00:27:01.78
So, you can burn
off that excess energy
00:27:01.82\00:27:03.69
in one-and-a-half kilometers
if you decided to go for a run
00:27:03.72\00:27:06.22
but unfortunately
you've also stressed the body
00:27:06.25\00:27:09.92
by giving it that high sugar
hit and provided no nutrients
00:27:09.96\00:27:12.99
to help the body
repair the damage
00:27:13.03\00:27:14.56
caused by that sugar hit
00:27:14.60\00:27:16.36
and then you've
got the additional hit
00:27:16.40\00:27:19.40
by exercising on top of it.
00:27:19.43\00:27:20.84
Now, while the exercise
itself has some benefits,
00:27:20.87\00:27:23.47
you can see that it's also
done some damage and damage
00:27:23.51\00:27:26.27
and you've given nothing like
what the body actually needed
00:27:26.31\00:27:29.28
with all the nutrients to
help repair that, correct?
00:27:29.31\00:27:32.45
Pause...
00:27:32.48\00:27:34.75
So, as Anthony
Balduzzi makes a comment
00:27:34.78\00:27:37.79
in, "The Fit Father
Project" but it's a great quote
00:27:37.82\00:27:41.82
and he says, "It's
absolutely impossible
00:27:41.86\00:27:43.66
to 'out-exercise' a bad diet. "
00:27:43.69\00:27:45.69
Now, you could instead, make
some Oatmeal Blueberry Pancakes
00:27:45.73\00:27:52.47
which themselves is
made from some whole grains,
00:27:52.50\00:27:55.14
and there are a lot
of other things in there,
00:27:55.17\00:27:57.74
now, while it's not something
that you would necessarily
00:27:57.77\00:27:59.64
live on every day,
00:27:59.67\00:28:01.01
the point is that you're
getting much less calories
00:28:01.04\00:28:03.41
because you've got a lot
more fiber going in there,
00:28:03.45\00:28:06.01
you've got a
little bit of fat...
00:28:06.05\00:28:07.68
fraction of what
the other one had,
00:28:07.72\00:28:09.42
yes, you've got
some carbohydrates
00:28:09.48\00:28:11.12
but in this case,
it's about a third,
00:28:11.15\00:28:12.82
you've got a
little bit of protein,
00:28:12.85\00:28:14.32
good for the body...
00:28:14.36\00:28:15.69
and your sodium is
also significantly less,
00:28:15.72\00:28:18.29
but then, you've also
got a bunch of other vitamins
00:28:18.33\00:28:20.46
and minerals that are
coming in there additionally.
00:28:20.50\00:28:22.60
So, the key thing is,
00:28:22.63\00:28:25.40
if you really
want to treat yourself,
00:28:25.43\00:28:27.74
there's nothing wrong with
having something that's tasty.
00:28:27.80\00:28:30.97
There's nothing wrong with
having something that you enjoy
00:28:31.01\00:28:34.18
but if you make
it as a whole food,
00:28:34.21\00:28:36.95
bring it in as a whole food...
00:28:36.98\00:28:38.75
and prepare the whole food,
00:28:38.78\00:28:40.48
the body actually
gets the nutrients it needs
00:28:40.52\00:28:43.08
in order to
continue to work well,
00:28:43.12\00:28:45.19
and to compare even some of the
damage that might be occurring.
00:28:45.22\00:28:47.92
So, if you want to do
the best for the body,
00:28:47.96\00:28:50.53
think of what
nutrient is actually going in
00:28:50.56\00:28:53.13
not just what
satisfies the appetite
00:28:53.16\00:28:56.06
and if you got nothing
else from this afternoon,
00:28:56.10\00:28:58.10
that would be a key thing
00:28:58.13\00:29:00.47
and there are
great recipes out there
00:29:00.50\00:29:02.84
and in fact, the
broader community
00:29:02.87\00:29:05.04
certainly here in
Australia has become extremely
00:29:05.07\00:29:07.41
health conscious
00:29:07.44\00:29:09.18
and there are a
lot of people out there
00:29:09.21\00:29:10.55
putting some terrific recipes
00:29:10.58\00:29:12.28
out on all sorts
of range of things
00:29:12.31\00:29:14.48
which are themselves really
very beneficial to the body
00:29:14.52\00:29:17.09
because of the amount of
nutrients that you're getting
00:29:17.12\00:29:19.65
as well as
satisfying the appetite.
00:29:19.69\00:29:21.36
So, meals made from
whole food generally...
00:29:21.42\00:29:24.33
are the best option.
00:29:24.36\00:29:25.69
All right, let me ask
a couple of things now,
00:29:25.73\00:29:29.03
when it comes to
oxygen, we know that we need it.
00:29:29.06\00:29:32.43
We can survive about
three minutes without oxygen.
00:29:32.47\00:29:35.77
Well, some people will say,
00:29:35.80\00:29:38.74
potentially even
up to 7 or 8 minutes
00:29:38.77\00:29:40.88
but certainly damage
starts occurring relatively soon
00:29:40.91\00:29:43.45
and particularly in the brain.
00:29:43.48\00:29:45.01
But there are times,
00:29:45.05\00:29:47.02
when people will
actually stop breathing.
00:29:47.05\00:29:50.99
Now, I know a number of you
might have heard of sleep apnea
00:29:51.02\00:29:54.36
and sleep apnea is
probably one of the...
00:29:54.42\00:29:56.39
one of the worst ones,
particularly as people get older
00:29:56.42\00:29:58.03
or they put on a
little bit of weight
00:29:58.06\00:29:59.39
and when they're sleeping,
have you ever heard them
00:29:59.43\00:30:00.80
sort of snore and then stop...
00:30:00.83\00:30:03.16
and then snore and then stop.
00:30:03.20\00:30:05.47
I remember being in the...
00:30:05.50\00:30:08.24
my wife and I were traveling
through Europe at the time
00:30:08.27\00:30:10.91
and we had to sort of
separate for this one night
00:30:10.94\00:30:13.07
to sleep in a... a youth hostel
00:30:13.11\00:30:14.74
and so, I was in
with the... the gentlemen
00:30:14.78\00:30:16.95
and she was
sleeping with the ladies.
00:30:17.01\00:30:19.28
I never want to
repeat the experience.
00:30:19.31\00:30:21.55
Audience: Laughter.
00:30:21.58\00:30:22.92
But there was a
gentleman on the bunk below me
00:30:22.95\00:30:26.22
and he just had a
freight train going all night
00:30:26.25\00:30:29.09
and so fortunately I
was able to listen to him
00:30:29.12\00:30:31.96
and when he
stopped, he would be...
00:30:31.99\00:30:34.10
you know, snoring away...
00:30:34.16\00:30:35.50
and then, stops...
00:30:35.53\00:30:36.87
and then, as a result
of that I'd be thinking,
00:30:36.90\00:30:39.10
"Now, do I have to jump
down and jump on his chest
00:30:39.13\00:30:41.44
and get him going again?"
00:30:41.47\00:30:42.80
But then, fortunately
he'd start again and he'd stop
00:30:42.84\00:30:45.74
but he was actually stopping
00:30:45.77\00:30:47.11
for probably two or
three minutes at a time
00:30:47.14\00:30:49.21
all of which was very
damaging for his brain,
00:30:49.24\00:30:51.48
is what we call the
anoxia reperfusion injury...
00:30:51.51\00:30:53.65
it does a lot of
free-radical damage to the brain
00:30:53.72\00:30:55.72
because the brain
actually runs out of energy
00:30:55.75\00:30:57.72
for a variety of
different reasons
00:30:57.75\00:30:59.12
when the oxygen comes back in
00:30:59.15\00:31:00.49
it gives this big boost
00:31:00.52\00:31:01.86
and a lot of free-radical
damage is occurring.
00:31:01.89\00:31:03.93
So if there is a...
00:31:03.96\00:31:05.53
if you are your partner
thinks that for some reason
00:31:05.56\00:31:07.66
there might be
sleep apnea in the family,
00:31:07.70\00:31:09.70
then, you really need
to go and see a doctor
00:31:09.76\00:31:11.73
so, you can get that treated,
00:31:11.77\00:31:13.10
extremely important
because it damages the brain,
00:31:13.13\00:31:14.94
you feel fatigued the next
day and that's not surprising,
00:31:14.97\00:31:18.41
because you haven't
really rested the night,
00:31:18.47\00:31:20.28
we'll look more about
that a little bit later,
00:31:20.31\00:31:22.51
increases your risk of
Cardiovascular disease,
00:31:22.54\00:31:24.75
you're generating
lots of free radicals.
00:31:24.78\00:31:26.31
Your brain doesn't
work so well, so you need it
00:31:26.35\00:31:31.29
and also problems
with the kidneys...
00:31:31.32\00:31:34.09
need to fill the lungs
00:31:34.12\00:31:35.46
so, the key thing is...
particularly if it's sleep apnea
00:31:35.49\00:31:38.66
you definitely need
to get that checked out.
00:31:38.69\00:31:40.76
But if you're sitting
there in the pews or at work
00:31:40.80\00:31:43.57
and we've already talked
about sitting a bit too long,
00:31:43.60\00:31:46.30
but often, people
will sit slumped over,
00:31:46.33\00:31:48.37
and breathe shallowly...
00:31:48.40\00:31:50.41
tss... shwish... tss... sh...
00:31:50.44\00:31:52.37
unfortunately, that's
also not filling your lungs,
00:31:52.41\00:31:55.78
that's also not
oxygenating the blood,
00:31:55.81\00:31:57.98
so the
oxygen-saturation goes down
00:31:58.01\00:32:00.12
and so the tissue,
whether it's the brain
00:32:00.15\00:32:02.28
or muscles or heart of
lungs or wherever else it is,
00:32:02.32\00:32:04.62
they're also not
getting the oxygen
00:32:04.65\00:32:06.82
and so, potentially, they're
also are little bit Apneic...
00:32:06.86\00:32:11.26
so good posture...
00:32:11.29\00:32:12.96
poor posture
reduces oxygen saturation
00:32:12.99\00:32:15.33
and also
potentially can predispose
00:32:15.36\00:32:17.67
to some of those things.
00:32:17.70\00:32:19.07
So, getting good deep
breaths... good for you...
00:32:19.10\00:32:22.90
sitting or standing.
00:32:22.94\00:32:24.34
Now, when it comes to sleep,
00:32:24.37\00:32:26.64
I know there's probably
not a person in the room
00:32:26.68\00:32:30.61
that hasn't had
one bad night's sleep,
00:32:30.65\00:32:32.61
did you feel good
after you've had poor sleep?
00:32:32.65\00:32:34.82
Nobody does...
00:32:34.85\00:32:36.69
and there's a reason for
it because... we're like...
00:32:36.72\00:32:39.92
as we said in the
beginning, we're like...
00:32:39.95\00:32:41.32
we're little complex factories
00:32:41.39\00:32:42.72
and what the body
does, just like a factory,
00:32:42.76\00:32:44.86
what it does in the morning
00:32:44.89\00:32:46.23
is different to what
it does in the afternoon
00:32:46.26\00:32:47.60
and what it does in the evening.
00:32:47.63\00:32:48.96
So you get the crew
coming in in the morning,
00:32:49.00\00:32:50.73
they get all the
factory working...
00:32:50.77\00:32:52.10
they get everything organized.
00:32:52.13\00:32:53.47
In a way, boom...
the factory goes...
00:32:53.50\00:32:55.10
produces all of its products
00:32:55.14\00:32:56.47
and then, by the afternoon,
it's starting to shut down...
00:32:56.50\00:32:59.17
the maintenance crew
is starting to come in,
00:32:59.21\00:33:01.31
cuts down and
cleans up all the debris...
00:33:01.34\00:33:03.35
and so, overnight... manage
to restock all the shelves
00:33:03.38\00:33:05.58
or whatever was needed...
00:33:05.61\00:33:06.95
make sure everything
was needed for the factory,
00:33:06.98\00:33:08.42
ready to go again the next day
00:33:08.45\00:33:09.88
and that's actually a
bit what your body is like
00:33:09.92\00:33:12.69
which is why we have
these called Biorhythms
00:33:12.72\00:33:15.46
or Circadian rhythms...
00:33:15.49\00:33:16.83
so the body is built
on that kind of thing
00:33:16.86\00:33:19.26
and the biochemistry
that's occurring in the morning,
00:33:19.29\00:33:21.06
is different to the
biochemistry that's occurring
00:33:21.10\00:33:23.63
in the afternoon
00:33:23.67\00:33:25.33
and it's different to
what's going at night.
00:33:25.37\00:33:26.87
But what's happening at
night is not something that...
00:33:26.90\00:33:29.47
it's not just going to sleep,
the brain hasn't gone to sleep,
00:33:29.50\00:33:31.94
it actually does a lot...
00:33:31.97\00:33:33.48
it actually decodes a lot of
what happened during the day,
00:33:33.51\00:33:35.98
it helps to
consolidate the memories,
00:33:36.01\00:33:38.28
and it helps to sift actually
what's important and what's not.
00:33:38.31\00:33:41.32
There's a reason why if
you don't get good sleep,
00:33:41.35\00:33:43.65
the next day,
you're more stressed,
00:33:43.69\00:33:45.39
because actually, you
didn't actually decode
00:33:45.42\00:33:47.42
what was the day before
00:33:47.46\00:33:48.89
and so, you're not
actually interpreting well
00:33:48.92\00:33:50.76
what's going on during the day,
00:33:50.79\00:33:52.29
so, you will
feel more stressed...
00:33:52.33\00:33:54.13
a lot less efficient.
00:33:54.16\00:33:55.50
So it organizes and
integrates new information...
00:33:55.53\00:33:59.53
that's what we call memory
00:33:59.57\00:34:00.90
and that's why for
students if they study...
00:34:00.94\00:34:02.60
coming up to the HSC
or whatever it might be,
00:34:02.64\00:34:04.77
the best thing they can do
is, get themselves a good sleep.
00:34:04.81\00:34:07.51
Of course, the
next best is to study
00:34:07.54\00:34:09.58
and some don't always
put those two together.
00:34:09.61\00:34:12.81
It improves what we
call, Psycho-social health
00:34:12.88\00:34:15.35
because your relationships
are going to be better.
00:34:15.38\00:34:17.85
There are other
ways that we've...
00:34:17.89\00:34:19.79
Scientists have
looked at Frontal Lobe
00:34:19.85\00:34:21.69
and that type of thing
and it is really important
00:34:21.72\00:34:23.96
because for the
Frontal Lobe to work,
00:34:23.99\00:34:25.79
you really need to be
less... less stressed.
00:34:25.86\00:34:29.03
So, it also regulates
a number of hormones...
00:34:29.06\00:34:32.23
so, growth
hormone... melatonin...
00:34:32.27\00:34:34.50
that's the one that helps
you sort of sleep... wake...
00:34:34.54\00:34:36.10
other things...
the stress hormones
00:34:36.14\00:34:38.11
like Cortisol...
00:34:38.14\00:34:39.47
that should be
high in the morning,
00:34:39.51\00:34:40.84
but it should be
low in the evening.
00:34:40.88\00:34:42.21
If you're getting too stressed
00:34:42.24\00:34:44.48
and you're not
relaxing enough in the evening,
00:34:44.51\00:34:46.05
Cortisol stays
high in the evening
00:34:46.08\00:34:47.65
and the body doesn't
really relax properly
00:34:47.68\00:34:49.88
and so, therefore,
doesn't sleep very properly
00:34:49.92\00:34:52.15
and there are others
that's associated with eating
00:34:52.19\00:34:54.42
like Leptin and Ghrelin...
00:34:54.46\00:34:55.79
both of them are
linked to appetite,
00:34:55.82\00:34:57.16
and if you're too stressed
and not getting enough sleep,
00:34:57.19\00:34:59.66
they stay high... you eat more.
00:34:59.69\00:35:02.70
Pause...
00:35:02.76\00:35:04.87
So, all sorts of things,
00:35:04.90\00:35:06.67
glucose, lipid
metabolism are all associated,
00:35:06.70\00:35:09.14
so sleep disturbances negatively
impact the hormonal rhythm
00:35:09.17\00:35:13.74
and so, if you're
not getting enough sleep,
00:35:13.78\00:35:16.44
and you're wondering why
you're putting on weight,
00:35:16.48\00:35:18.61
there's a reason.
00:35:18.65\00:35:19.98
Your hormones are
unregulated or dis-regulated,
00:35:20.02\00:35:22.72
you've got a higher appetite,
particularly the fats and sugars
00:35:22.75\00:35:25.92
you're also stressed
00:35:25.95\00:35:27.29
and the body is not
handling the sugars and fats
00:35:27.32\00:35:29.72
the way it used to.
00:35:29.76\00:35:31.33
So, Obesity...
00:35:31.39\00:35:32.89
Insulin Insensitivity...
00:35:32.93\00:35:35.00
and Diabetes are
closely linked...
00:35:35.03\00:35:36.67
Hormonal imbalances
00:35:36.70\00:35:38.03
both with the sex hormones
00:35:38.07\00:35:39.40
and well as some of
the others I mentioned
00:35:39.43\00:35:40.77
like growth hormone, etc.
00:35:40.80\00:35:42.14
You've got
appetite dis-regulation,
00:35:42.17\00:35:44.01
you are going to feel more
hungry, generally speaking,
00:35:44.04\00:35:46.88
and so you will put on weight.
00:35:46.91\00:35:48.51
So that Circadian disruption
often induced by shift work.
00:35:48.54\00:35:54.12
and I know that working
in places like hospitals
00:35:54.15\00:35:56.75
where it's got to
run for 24 hours a day...
00:35:56.79\00:35:59.05
there are patterns
and there are techniques
00:35:59.09\00:36:01.62
that will actually
allow you to stay in
00:36:01.66\00:36:04.13
or get into a Circadian rhythm.
00:36:04.16\00:36:05.76
There's a reason why,
particularly health-care workers
00:36:05.79\00:36:09.60
it's been
linked with a high risk
00:36:09.66\00:36:11.70
of a lot of the
lifestyle diseases.
00:36:11.73\00:36:13.97
Heart disease,
Diabetes, Dementia
00:36:14.04\00:36:16.20
and probably, a
significant proportion of that
00:36:16.24\00:36:19.34
is associated with
this "on-constantly"
00:36:19.37\00:36:22.14
or often being shifted
out of good-dial rhythm
00:36:22.18\00:36:24.91
so, you're not getting the sleep
particularly that's needed.
00:36:24.95\00:36:28.05
And we can show you very easily
when we start doing some tests
00:36:28.08\00:36:31.12
and we test for
certain things...
00:36:31.15\00:36:32.52
or what we call
"Oxidative Stress"
00:36:32.55\00:36:33.89
but it's basically the
amount of free-radical damage
00:36:33.92\00:36:36.59
that the body is kind of under.
00:36:36.62\00:36:37.96
When we see people's
Oxidative Stress go up...
00:36:37.99\00:36:40.00
one of the first
things we ask is...
00:36:40.03\00:36:41.53
how well they're
actually sleeping.
00:36:41.56\00:36:44.13
So, it negatively impacts health
00:36:44.17\00:36:46.63
due to impaired
glucose and lipid homeostasis
00:36:46.67\00:36:49.20
and reversed
melatonin and cortisol pathway.
00:36:49.27\00:36:51.74
So, in other words, what's
normally putting you to sleep
00:36:51.77\00:36:53.78
like Melatonin... doesn't work
as well but Cortisol stays high
00:36:53.81\00:36:57.58
and so, you lose
that nice rhythm.
00:36:57.61\00:37:00.38
Pause...
00:37:00.42\00:37:02.65
So, what about keeping
the body nicely hydrated?
00:37:02.68\00:37:06.05
You know, we know
we're 70% water...
00:37:06.09\00:37:08.62
brain is about 80%...
00:37:08.66\00:37:10.23
the body really needs water
00:37:10.26\00:37:13.03
and you can
survive... we can say
00:37:13.06\00:37:16.33
between 3 to 7
minutes without oxygen,
00:37:16.36\00:37:19.17
well, we can survive
about 3 to 7 days without water,
00:37:19.20\00:37:21.94
and if you extend
that, it's easy to remember
00:37:21.97\00:37:24.27
about 3 to 7 weeks without food.
00:37:24.31\00:37:26.11
Of course, if you've laid down
a little more for the future,
00:37:26.14\00:37:30.35
you might survive
longer so there are advantages.
00:37:30.41\00:37:32.48
Audience: Laughter.
00:37:32.51\00:37:34.35
We need to drink plenty of water
00:37:34.38\00:37:36.12
and a lot of people
forget to drink water.
00:37:36.15\00:37:38.75
You only need to be
dehydrated by about 1 to 2%
00:37:38.79\00:37:42.26
and you'll actually
start to feel it in tiredness
00:37:42.29\00:37:45.76
and also the ability
of the brain to think.
00:37:45.79\00:37:48.53
So, another thing
that's really important
00:37:48.56\00:37:51.17
and a lot of people think,
00:37:51.23\00:37:52.57
"Well, I just need
to get more fluids"
00:37:52.60\00:37:53.94
so, what most people
do when they feel tired,
00:37:53.97\00:37:55.40
particularly in a
work-type situation,
00:37:55.44\00:37:57.41
hop up and they'll go
and get their caffeine.
00:37:57.44\00:38:00.31
Go and get their coffee...
come back... drink the coffee...
00:38:00.34\00:38:03.75
well, it's been
known for a long time,
00:38:03.78\00:38:05.58
in fact, we do it to our...
our students every year...
00:38:05.61\00:38:08.38
we get them to have
basically the equivalent
00:38:08.42\00:38:13.36
of a couple of coffees
00:38:13.39\00:38:14.72
along with a couple
of other diuretics...
00:38:14.76\00:38:16.99
these are our
Medical Science students
00:38:17.03\00:38:18.36
so, they need to
know what it feels like
00:38:18.39\00:38:20.53
when they're dishing
out orders for diuretics...
00:38:20.56\00:38:24.63
we give them some diuretics
00:38:24.67\00:38:26.50
and we give them
some coffee as well
00:38:26.53\00:38:27.87
and show them how
much it actually stimulates
00:38:27.90\00:38:30.21
the need for
actually going along and...
00:38:30.24\00:38:32.47
and relieving themselves
of some of the excess fluid
00:38:32.51\00:38:35.24
that got into the body.
00:38:35.28\00:38:36.61
But it is actually a diuretic...
it causes you to lose fluid
00:38:36.64\00:38:39.11
so, on the one hand
00:38:39.15\00:38:40.65
you might be thinking
that you needed to get it...
00:38:40.68\00:38:42.35
on the other hand,
00:38:42.38\00:38:43.79
taking the caffeine has not
only increased your diuresis
00:38:43.82\00:38:47.62
but it also
increased your stress response,
00:38:47.66\00:38:49.92
so, it actually
stimulates the HPA access.
00:38:49.99\00:38:52.23
The other thing
that just happens
00:38:52.26\00:38:54.50
and we've just finished a study
actually... just on Friday,
00:38:54.56\00:38:58.17
where we unmasked the results
00:38:58.20\00:39:00.34
of what we call a
Placebo-Crossover Design,
00:39:00.40\00:39:02.67
double-blind...
00:39:02.70\00:39:04.44
where we actually looked
at people getting caffeine
00:39:04.47\00:39:06.17
and there's... I know
there are one or two people
00:39:06.21\00:39:07.84
in the room here who are
actually part of that Study,
00:39:07.88\00:39:09.91
and we can show very
clearly that the caffeinated...
00:39:09.94\00:39:13.42
just equivalent of one coffee
00:39:13.45\00:39:15.52
was enough to be able to reduce
00:39:15.55\00:39:17.19
some of the cognitive function
00:39:17.22\00:39:18.79
particularly
associated with memory
00:39:18.82\00:39:20.26
and it significantly reduced it
00:39:20.32\00:39:22.89
and fascinating little study
00:39:22.92\00:39:25.46
so, what most people are doing
00:39:25.49\00:39:27.16
when they're
trying to be productive,
00:39:27.20\00:39:28.86
is go out and
get themselves coffee
00:39:28.90\00:39:30.57
when what they should be doing
00:39:30.60\00:39:31.93
is actually getting
a good glass of water.
00:39:31.97\00:39:33.57
Water is excellent for
you... it flushes the System...
00:39:33.60\00:39:37.17
it gets rid of a lot
of those toxic elements...
00:39:37.21\00:39:39.11
actually gives you hydration...
00:39:39.14\00:39:40.71
there's really
no negative with it.
00:39:40.74\00:39:43.18
So, other benefits
of being hydrated...
00:39:43.21\00:39:45.21
it increases your
basal metabolism...
00:39:45.25\00:39:47.25
so, stimulates
your body's ability
00:39:47.28\00:39:49.22
to be able to use the energy
00:39:49.28\00:39:51.02
so, it actually helps
to lose weight as well...
00:39:51.05\00:39:53.29
it reduces your
appetite as well...
00:39:53.32\00:39:55.29
protects against
kidney and bowel cancer,
00:39:55.32\00:39:57.69
and it may protect
even against heart attacks
00:39:57.73\00:40:00.10
for a variety of reasons.
00:40:00.13\00:40:01.46
Now if we throw
sunshine in there as well,
00:40:01.50\00:40:04.33
we all know it's good
00:40:04.37\00:40:05.70
and in fact, it's
become a lot more popular
00:40:05.73\00:40:07.34
particularly around things...
what we call Photo-biomodulation
00:40:07.40\00:40:10.61
or being able to have
certain wavelengths of the sun
00:40:10.64\00:40:13.04
reaching the skin
and doing a few things.
00:40:13.07\00:40:15.31
We know we get the
Vitamin D so that's important.
00:40:15.34\00:40:17.65
A lot of people are actually low
00:40:17.68\00:40:19.01
particularly as society
has sort of swung to very much
00:40:19.05\00:40:22.58
sort of being out of the sun
00:40:22.62\00:40:23.95
and if you have look
at all the schools...
00:40:23.99\00:40:25.32
they're covered and
the kids are wearing hats
00:40:25.35\00:40:26.82
and sleeves and everything
00:40:26.86\00:40:28.19
but we've also noted that the
Vitamin D levels have dropped
00:40:28.22\00:40:30.36
and that's a problem
00:40:30.39\00:40:31.83
because Vitamin D is important
for so many different things,
00:40:31.86\00:40:34.23
including bone health
but also immune health
00:40:34.26\00:40:36.16
and even psychological health.
00:40:36.20\00:40:38.73
So, healthy
bones... immune function
00:40:38.77\00:40:41.14
helps to resist
things like Diabetes
00:40:41.20\00:40:43.51
and even potentially,
there's a link with Cancer
00:40:43.54\00:40:46.57
though it's not
necessarily causal
00:40:46.61\00:40:48.24
but some of the high latitudes
00:40:48.28\00:40:49.61
up in the high
northern latitudes
00:40:49.64\00:40:52.41
that's been showing a
link that the reduced sunlight
00:40:52.45\00:40:54.95
may be linked to
a number of things
00:40:54.98\00:40:56.65
including some of the Cancers
like Breast and Ovarian... etc.
00:40:56.69\00:40:59.95
So just
something to keep in mind
00:40:59.99\00:41:01.69
maybe simply associated
with the immune system
00:41:01.72\00:41:03.83
but we need to
get adequate Vitamin D
00:41:03.86\00:41:06.36
so, getting some
sunshine in there is important
00:41:06.39\00:41:08.93
particularly some of
the wavelengths with the UV
00:41:08.96\00:41:11.90
so ultraviolet light...
00:41:11.93\00:41:13.27
we know too much is
going to be bad for us
00:41:13.30\00:41:14.84
and particularly Australia...
00:41:14.87\00:41:16.20
we are the
Skin-Cancer Capital of the world
00:41:16.24\00:41:18.57
we'd get too much
sun as a community
00:41:18.61\00:41:21.51
but we don't want to
go too far the other way
00:41:21.54\00:41:24.11
and not get enough
00:41:24.15\00:41:25.48
because it can
be important for us
00:41:25.51\00:41:27.68
and particularly it's
been linked to improvement...
00:41:27.72\00:41:30.29
certainly for Psoriasis...
00:41:30.32\00:41:31.65
I mean this is a
T-Cell activated thing
00:41:31.69\00:41:33.76
and certainly the UV light
is going to have a very good
00:41:33.79\00:41:35.56
benefit on that.
00:41:35.59\00:41:36.93
In fact, Omega 3s
also have a good...
00:41:36.96\00:41:38.89
usually a very good result
with people with Psoriasis.
00:41:38.93\00:41:42.43
But Multiple
Sclerosis has been linked also,
00:41:42.46\00:41:44.93
so, not getting enough sun
or not having enough sunlight
00:41:44.97\00:41:48.94
has been linked to an increased
risk for getting things like MS.
00:41:48.97\00:41:52.34
Many people get a
little of endorphin release
00:41:52.37\00:41:56.28
so, again those
few good hormones...
00:41:56.31\00:41:57.81
when you get out
into the sunshine
00:41:57.85\00:41:59.88
again, not too
much but getting enough
00:41:59.91\00:42:01.95
great for you...
00:42:01.98\00:42:03.32
that release particularly
coming through the eyes.
00:42:03.35\00:42:05.55
Reduced risk of depression...
00:42:05.59\00:42:07.12
stimulating even
some of the Serotonin
00:42:07.16\00:42:09.69
which do get
produced in the skin
00:42:09.72\00:42:12.06
we're not necessarily convinced
00:42:12.09\00:42:14.40
that that skin
production of Serotonin
00:42:14.43\00:42:16.23
is making it into the
brain, it may... it may not...
00:42:16.26\00:42:18.33
but there's no question that we
get a little bit more production
00:42:18.37\00:42:20.94
when Serotonin is used
as a feel-good molecule
00:42:20.97\00:42:23.57
even around the
rest of the body.
00:42:23.61\00:42:24.94
Pause...
00:42:24.97\00:42:27.74
What about our
Psychological health?
00:42:27.78\00:42:29.88
So, the World
Health Organization
00:42:29.94\00:42:31.98
talks about Psychological
wellness... broadly...
00:42:32.01\00:42:34.35
"a state of well-being in
which the individual realizes
00:42:34.38\00:42:37.19
his or her own abilities,
00:42:37.25\00:42:38.99
can cope with the
normal stresses of life,
00:42:39.02\00:42:41.42
can work
productively and fruitfully,
00:42:41.46\00:42:43.43
and is able to
make a contribution
00:42:43.46\00:42:45.43
to his or her community. "
00:42:45.46\00:42:46.80
That's a great definition
of Psychological wellness.
00:42:46.83\00:42:49.06
Making a contribution...
00:42:49.10\00:42:50.53
feeling that
you're part of something.
00:42:50.57\00:42:54.14
Well, to attain
that state of well-being,
00:42:54.17\00:42:57.67
there are a couple of
things that the body needs...
00:42:57.71\00:42:59.17
or a couple of
things a person needs...
00:42:59.21\00:43:00.54
they need a clear sense
of what the social norms are.
00:43:00.58\00:43:03.75
In other words, what
does Society expect of me?
00:43:03.81\00:43:05.91
What their standards are,
00:43:05.95\00:43:07.28
and then they'll know
whether they're meeting or not.
00:43:07.32\00:43:08.85
That has a lot to do
with whether or not they feel
00:43:08.88\00:43:11.39
that they're being productive.
00:43:11.42\00:43:12.75
So, then they've
got to be able to access
00:43:12.79\00:43:15.46
whatever the resources are,
00:43:15.49\00:43:16.83
personal...
social... physical...
00:43:16.86\00:43:18.59
to enable them to make
00:43:18.63\00:43:20.13
a socially
acceptable contribution.
00:43:20.20\00:43:21.96
So, we need to know
what the standards are,
00:43:22.00\00:43:24.00
and then we need to be resourced
00:43:24.03\00:43:25.67
to make sure that we
can make that contribution
00:43:25.70\00:43:27.64
and believe it or not,
00:43:27.70\00:43:29.94
everybody wants to make
a positive contribution,
00:43:29.97\00:43:31.84
they certainly
want to be thanked
00:43:31.87\00:43:33.21
for a positive contribution.
00:43:33.24\00:43:34.58
and then the resources
both material and psychological
00:43:34.61\00:43:38.15
that enable resilience
in the face of setbacks.
00:43:38.18\00:43:40.45
In other words, if they
don't quite meet the standard
00:43:40.48\00:43:43.39
or whatever...
00:43:43.42\00:43:44.85
that they
actually have some support
00:43:44.89\00:43:46.62
that allows them resilience
so that they can bounce back
00:43:46.65\00:43:49.39
and try again
00:43:49.42\00:43:51.16
because rarely is there a person
00:43:51.19\00:43:52.63
that can actually
make the contribution
00:43:52.66\00:43:55.16
that they want
to make every time,
00:43:55.20\00:43:57.17
it usually takes
a number of tries
00:43:57.23\00:43:59.17
and often a number of misses.
00:43:59.20\00:44:01.24
So, spirituality and health...
00:44:01.27\00:44:03.24
one of the
interesting things here...
00:44:03.27\00:44:05.04
and this was
published a few years ago,
00:44:05.07\00:44:06.84
"Research has clearly indicated
that individuals who report
00:44:06.88\00:44:10.48
being more
religious and spiritual
00:44:10.51\00:44:12.68
also report being
better physical...
00:44:12.71\00:44:14.65
better
physically and mentally...
00:44:14.68\00:44:16.58
having better
physical and mental health.
00:44:16.62\00:44:18.25
Now, there was a criticism
00:44:18.29\00:44:20.12
when this paper
was actually published
00:44:20.16\00:44:21.49
by the Reviewers saying
that you didn't actually say...
00:44:21.52\00:44:24.79
when you said
"Religious" broadly...
00:44:24.83\00:44:26.33
but in fact, most
of your survey was done
00:44:26.36\00:44:28.86
within a Protestant
Christian Community.
00:44:28.93\00:44:31.40
Pause...
00:44:31.43\00:44:33.27
Well I take that and I
say, "Well, I could almost
00:44:33.30\00:44:35.60
limit this to
research that has indicated
00:44:35.64\00:44:38.27
that individuals who report
being Protestant-religious
00:44:38.31\00:44:41.91
and spiritual
00:44:41.94\00:44:43.48
also reported better
physical and mental health
00:44:43.51\00:44:46.05
for very good reason,
00:44:46.08\00:44:47.88
"There's a high sense
of individual value...
00:44:47.92\00:44:49.58
there's a high
life satisfaction...
00:44:49.62\00:44:51.55
and increased
psychosocial resourcefulness...
00:44:51.59\00:44:54.09
in other words, we
have a community...
00:44:54.56\00:44:56.02
there's a community
that we can rely on...
00:44:56.06\00:44:57.46
we know what
are standards are...
00:44:57.49\00:44:59.19
and we hopefully are rewarded
for being able to provide
00:44:59.23\00:45:03.53
that... that making the
contribution to that Society.
00:45:03.57\00:45:08.97
So greater psychological
coping strategies come
00:45:09.00\00:45:11.04
as a result of all of
that... so very possible.
00:45:11.07\00:45:13.74
So, within the
context of all of this,
00:45:13.78\00:45:15.84
where are and who are
00:45:15.88\00:45:17.71
the longest-lived
populations on earth?
00:45:17.78\00:45:21.08
Well, I'm sure it was guessed
00:45:21.12\00:45:22.92
and Dan Buettner
really identified some of this
00:45:22.98\00:45:26.02
back in 2005, so,
quite a while ago now
00:45:26.05\00:45:28.32
wrote a book on it.
00:45:28.36\00:45:29.69
He was commissioned by...
by the National Geographic...
00:45:29.72\00:45:32.53
the last book
written in about...
00:45:32.56\00:45:34.20
the magazine came out in
2016 which was an update on it
00:45:34.23\00:45:37.20
and in fact, there
were five communities...
00:45:37.23\00:45:44.24
you have Okinawa, Japan...
00:45:44.27\00:45:45.61
Ikaria, Greece...
00:45:45.64\00:45:46.98
Sardinia in Italy...
00:45:47.01\00:45:48.34
Nicoya in Costa Rica...
00:45:48.38\00:45:49.91
and Loma Linda...
00:45:49.94\00:45:51.28
and it was interesting...
Loma Linda, California
00:45:51.31\00:45:53.72
was actually the
Seventh-day Adventists
00:45:53.75\00:45:55.78
and I would hope that
if we did the same thing
00:45:55.82\00:45:58.69
on Seventh-day
Adventists in Sydney,
00:45:58.72\00:46:00.06
we would get the same thing.
00:46:00.09\00:46:01.72
Anyway, the key thing
that he noted from here...
00:46:01.76\00:46:04.69
"The people
inhabiting the Blue Zones
00:46:04.73\00:46:06.19
share common
lifestyle characteristics
00:46:06.26\00:46:08.10
that contribute to
their longevity... "
00:46:08.13\00:46:09.96
said Dan Beuttner.
00:46:10.00\00:46:11.33
There's Psycho-social health...
00:46:11.37\00:46:12.70
there's a purpose in life...
00:46:12.73\00:46:14.14
there's a religious affiliation
00:46:14.17\00:46:16.00
for most people of all
ages are socially active
00:46:16.04\00:46:19.41
and integrated
into their communities
00:46:19.47\00:46:21.38
so there's not the isolationism,
00:46:21.41\00:46:22.84
there's family being
put ahead of others...
00:46:22.88\00:46:25.68
of other concerns...
00:46:25.71\00:46:27.28
there's vegetable-rich diets...
especially with the legumes...
00:46:27.32\00:46:30.65
getting plenty
of that in the diet,
00:46:30.69\00:46:32.02
there's constant
moderate physical activity.
00:46:32.05\00:46:34.92
It wasn't that every
community of Marathon Runners
00:46:34.99\00:46:38.13
were the longest lived...
00:46:38.16\00:46:39.49
in fact, there's
damage you can do to your body
00:46:39.53\00:46:43.23
by over-exercising
00:46:43.26\00:46:44.60
and
unfortunately, that does happen.
00:46:44.63\00:46:46.33
It is being constant,
moderate physical activity
00:46:46.37\00:46:49.37
and ideally doing that
as part of every-day life...
00:46:49.40\00:46:52.24
which is ideal.
00:46:52.27\00:46:53.61
Eliminating smoking
goes without saying.
00:46:53.64\00:46:56.41
Now, importantly,
within this context
00:46:56.44\00:46:59.35
"Seventh-day Adventists
of Loma Linda... " he says...
00:46:59.41\00:47:01.88
"were the only... " oh
this is the one that...
00:47:01.92\00:47:04.75
that I'm saying in California,
"were the only 'Blue Zone' group
00:47:04.79\00:47:07.86
that were living in
a typical fast paced,
00:47:07.92\00:47:11.33
stressful
western environment... "
00:47:11.36\00:47:12.86
those of you that have
been to Loma Linda, California,
00:47:12.89\00:47:15.80
would attest to the fact
that if that can be a Blue Zone,
00:47:15.83\00:47:18.70
there is no reason
why Sydney, Australia
00:47:18.73\00:47:21.34
or anywhere... in fact...
00:47:21.37\00:47:23.20
at least in some of
the beautiful places
00:47:23.24\00:47:25.34
that we have
here in this country,
00:47:25.37\00:47:27.41
could not also be a Blue Zone.
00:47:27.44\00:47:28.81
Because this is a
typical fast-paced Californian
00:47:28.84\00:47:33.38
somewhat dry community.
00:47:33.42\00:47:36.22
And, it's interesting
00:47:36.25\00:47:37.59
that within the
Adventist Christian faith,
00:47:37.62\00:47:38.95
it was said by Buettner,
00:47:38.99\00:47:40.32
he says, "Seventh-day Adventists
do a couple of things right. "
00:47:40.36\00:47:42.69
they eat plant-based diet...
00:47:42.72\00:47:44.09
they have a social network that
reinforces that right behavior,
00:47:44.13\00:47:47.93
their religious beliefs are
also a big help... " he said,
00:47:47.96\00:47:51.30
"and particularly when it
comes around to the Sabbath... "
00:47:51.33\00:47:54.94
so stress is something that has
absolutely swept our community
00:47:54.97\00:47:58.54
and it is getting worse
and often at a younger age
00:47:58.57\00:48:01.38
and there is just
stress upon stress
00:48:01.41\00:48:03.68
and I'm not sure that social
media has improved things much.
00:48:03.71\00:48:06.35
While, we tend
to be connected...
00:48:06.38\00:48:08.42
it seems to be
connected in a way
00:48:08.45\00:48:10.45
which somehow is not
socially beneficial to us
00:48:10.49\00:48:15.36
in many respects
so increases stress.
00:48:15.39\00:48:17.56
But in relation
to... to stress... he says,
00:48:17.59\00:48:20.30
"about 84 percent of the
health-care dollars are spent
00:48:20.33\00:48:22.76
because of bad food choices,
inactivity and unmanaged stress,
00:48:22.80\00:48:26.43
and they have these
cultural ways of managing stress
00:48:26.47\00:48:29.30
through their Sabbath. "
00:48:29.34\00:48:30.94
Pause...
00:48:30.97\00:48:33.14
more pause...
00:48:33.17\00:48:36.04
And, that's interesting
that Adventists do have that
00:48:36.08\00:48:38.78
through the Sabbath,
00:48:38.81\00:48:40.15
and a lot of other
Christians used to treat Sunday
00:48:40.18\00:48:43.08
as we would
treat the Sabbath Day.
00:48:43.12\00:48:45.09
But we find now that most
of the Sunday-keeping churches
00:48:45.12\00:48:50.13
don't actually treat
Sunday as the Sabbath day,
00:48:50.19\00:48:52.13
they might go to church
00:48:52.16\00:48:53.50
on either the
morning or afternoon service,
00:48:53.53\00:48:55.20
but the rest of the
day is pretty much do
00:48:55.23\00:48:57.13
whatever you did any
other day during the week
00:48:57.17\00:48:59.20
and so, there is a missing...
00:48:59.23\00:49:01.57
there is... there is
something that's missing
00:49:01.60\00:49:03.34
because that Sabbath is
not something that's set aside
00:49:03.37\00:49:05.74
from all of the cares
00:49:05.77\00:49:07.38
that they've been putting
themselves through previously,
00:49:07.41\00:49:09.94
and I think
Sabbath is a blessing
00:49:09.98\00:49:11.31
and we need to be very careful
00:49:11.35\00:49:12.68
that treating the Sabbath,
of course, as Christ intended...
00:49:12.71\00:49:15.92
we maintain the Sabbath
00:49:15.95\00:49:17.89
and maintain the
edges of the Sabbath.
00:49:17.92\00:49:19.39
So, what are the things
that the Adventists did?
00:49:19.42\00:49:22.22
Well... Pure Air...
00:49:22.26\00:49:24.46
most Adventists
would recognize...
00:49:24.49\00:49:26.26
or at least those
that are in the know
00:49:26.29\00:49:27.80
would recognize these as
the Eight Laws of Health.
00:49:27.83\00:49:31.23
Now, there are a couple of
others that we could add to this
00:49:31.27\00:49:33.10
but potential...
essentially... Pure Air...
00:49:33.13\00:49:36.34
and we've talked about
that... good oxygenation...
00:49:36.37\00:49:38.24
breathing... posture...
00:49:38.27\00:49:39.61
we've got
sunlight for Vitamin D...
00:49:39.64\00:49:41.08
we've got Abstemiousness...
00:49:41.11\00:49:42.61
no tobacco,
coffee, tea or alcohol...
00:49:42.64\00:49:45.41
now, while most
of the population
00:49:45.45\00:49:46.95
say, "Yes,
tobacco... absolutely gone... "
00:49:46.98\00:49:48.98
they would even
agree with you mostly
00:49:49.02\00:49:50.89
that alcohol is probably
00:49:50.92\00:49:52.35
generally for most
people... not so good...
00:49:52.39\00:49:54.59
there is an
extremely strong push
00:49:54.62\00:49:56.83
that coffee has
got to be good for you.
00:49:56.86\00:49:58.79
In fact, I can give
you numbers of articles
00:49:58.83\00:50:01.50
that have been
written by Scientists
00:50:01.53\00:50:03.06
who are telling you that
coffee is good for you...
00:50:03.10\00:50:05.17
caffeine is good for you...
00:50:05.20\00:50:06.53
talk for another time
but really, I think that...
00:50:06.57\00:50:11.74
our community will eventually...
00:50:11.77\00:50:13.61
and Science will
eventually come around...
00:50:13.64\00:50:15.14
I think we'll see a
number of the negatives
00:50:15.18\00:50:17.15
associated with this.
00:50:17.18\00:50:18.51
Rest... we've talked about...
00:50:18.55\00:50:19.88
adequate quality... quantity...
we need that kind of thing.
00:50:19.91\00:50:22.58
Exercise... we need to move...
00:50:22.62\00:50:24.29
Proper diet... reduced
calories, vegetable-rich diet...
00:50:24.32\00:50:28.22
Use of water... Hydration...
sanitation... even stimulation,
00:50:28.26\00:50:32.83
and then, Trust in God...
00:50:32.86\00:50:34.46
it's extremely important
00:50:34.53\00:50:36.06
which informs and impacts
our psycho-social wellness
00:50:36.10\00:50:39.30
because we know
what our standards are...
00:50:39.33\00:50:41.30
we have a basis for morality...
00:50:41.37\00:50:42.74
we understand what our
relationship should be.
00:50:42.77\00:50:45.31
There is a real
resilience that that creates
00:50:45.34\00:50:47.81
in all of us as a result.
00:50:47.84\00:50:49.74
Now, Ellen White published
that in its fullest form,
00:50:49.78\00:50:52.75
now, while we know that
there were earlier visions...
00:50:52.78\00:50:55.75
1863 being the earliest
00:50:55.78\00:50:57.29
and then,
following on from there,
00:50:57.32\00:50:59.12
at least the most complete
form of Ministry of Healing
00:50:59.15\00:51:01.72
was published in 1905
00:51:01.76\00:51:03.26
and there's a really
interesting little co-relation
00:51:03.32\00:51:06.13
that I just want
to show you here,
00:51:06.16\00:51:07.50
and this comes from
the journal: Circulation
00:51:07.53\00:51:11.63
which is Cardiac Journal...
00:51:11.67\00:51:13.13
it was published in about 2011
00:51:13.17\00:51:14.60
but it was just
showing the deaths
00:51:14.64\00:51:16.50
due to cardiovascular disease
00:51:16.57\00:51:17.91
and one of the things
that I want you to notice
00:51:17.94\00:51:19.47
as you watch that
graph as it moves up,
00:51:19.51\00:51:21.81
that that increase in
deaths by cardiovascular disease
00:51:21.84\00:51:25.65
and consider the
cardiovascular-disease deaths
00:51:25.68\00:51:28.22
as something which
is kind of like a...
00:51:28.25\00:51:30.85
akin to the lifestyle diseases
00:51:30.89\00:51:32.69
and you could put the
other diseases in there as well,
00:51:32.72\00:51:34.76
you could put Diabetes,
00:51:34.79\00:51:36.12
you could put some chronic
obstructive pulmonary disease,
00:51:36.16\00:51:38.73
you could put
Dementia in there as well
00:51:38.79\00:51:40.20
but if you think of...
00:51:40.23\00:51:41.56
that graph is
showing as Heart diseases
00:51:41.63\00:51:43.63
an indicator of
the lifestyle diseases,
00:51:43.67\00:51:45.60
what you see is that they really
started to ramp up after 1905.
00:51:45.63\00:51:49.60
So, 1905... God
knew that there would be
00:51:49.64\00:51:53.04
this real need in
Society for an antidote
00:51:53.07\00:51:56.41
to the
lifestyle-linked diseases.
00:51:56.44\00:51:58.05
Correct?
00:51:58.08\00:51:59.41
And what happened?
00:51:59.45\00:52:00.78
1905... published
the Ministry of Healing
00:52:00.82\00:52:03.82
and those people that
actually followed that counsel
00:52:03.89\00:52:07.36
and there were a lot of things
that Science was telling them
00:52:07.39\00:52:10.53
around that time
00:52:10.56\00:52:11.89
which was not
necessarily consistent
00:52:11.93\00:52:15.13
with what this is telling us,
00:52:15.16\00:52:16.50
and so, Science was telling
them that... for many people
00:52:16.53\00:52:19.10
that if they had poor lungs,
they needed to have more tobacco
00:52:19.13\00:52:21.64
there certainly were some issues
00:52:21.67\00:52:23.34
in a number of the fatty
foods that were being used
00:52:23.41\00:52:27.24
and certainly not
with tea and coffee
00:52:27.28\00:52:28.78
and yet, those people
that put that into practice,
00:52:28.81\00:52:32.91
they were the ones who
ended up living long...
00:52:32.95\00:52:36.99
long enough, in fact, and
passing that on to generations
00:52:37.02\00:52:41.39
so that we could measure
them down in the 21st Century
00:52:41.42\00:52:45.76
and show that
those things worked.
00:52:45.79\00:52:48.06
So, improved
psychosocial health...
00:52:48.13\00:52:50.10
Resistance to
classical infections...
00:52:50.13\00:52:52.07
Improved community health...
00:52:52.10\00:52:53.44
Resistance to
modern forms of disease...
00:52:53.47\00:52:55.70
all of those...
00:52:55.77\00:52:58.97
that were initially realized
by faith in Inspiration.
00:52:59.01\00:53:02.91
Pause...
00:53:02.94\00:53:04.81
So, good Science
00:53:04.85\00:53:06.28
and as a Scientist, I'd like
to say that Science is very good
00:53:06.31\00:53:09.02
at being able to
eventually come to a...
00:53:09.05\00:53:11.75
an accurate conclusion
00:53:11.79\00:53:13.15
and it usually has a
few deviations for a while,
00:53:13.19\00:53:15.52
but we can't simply
just rely on Science
00:53:15.56\00:53:18.49
and I think ultimately,
00:53:18.56\00:53:19.89
while good Science
will probably get there,
00:53:19.93\00:53:22.50
my question to you is, "Why wait
00:53:22.56\00:53:25.47
when Inspiration has already
given us those boundaries?"
00:53:25.50\00:53:28.90
And I think it's
already been proven
00:53:28.94\00:53:30.37
that we're safest when we
stay within the boundaries
00:53:30.41\00:53:33.64
of Inspiration.
00:53:33.68\00:53:35.51
Yes, we should do good Science,
00:53:35.64\00:53:37.48
yes, we should work
out some of the reasons
00:53:37.55\00:53:39.11
behind all of that,
00:53:39.15\00:53:40.48
but ultimately,
we've actually had...
00:53:40.52\00:53:43.18
and Science is actually showing
00:53:43.25\00:53:44.59
that what we've had
historically by Inspiration,
00:53:44.62\00:53:47.19
is working beautifully
00:53:47.22\00:53:48.92
to be able to send us
into a position of health.
00:53:48.99\00:53:52.29
So, by God's
grace, let's stay there.
00:53:52.33\00:53:55.40