One of the biggest problems
facing us today is depression.
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Do you realize that two
thirds of it can be reversed
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just with good
life style habits.
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Find out how to
optimize your lifestyle,
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next on Optimize 4 Life.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe, professor
and registered dietician.
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Dick, we're
already into week five.
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The interesting thing is that
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some people who've been
following us for five weeks,
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maybe somebody's
just jumping in now.
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And so we wanna kind
of get up the speed here,
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five weeks, so
that's roughly 35 days.
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Right.
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Okay, so people should
be seeing some changes.
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Absolutely.
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In their
lifestyles, adjusting to things,
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may be they've
detoxed a little bit,
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may be they've gone
through some headaches
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and withdrawals
from some of the things
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they're no longer doing.
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And that, of
course, one of the things
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we probably
should address quickly
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is they can change some
of their elimination habits
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as well which people
might think as unusual.
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Okay.
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But the reality,
that's a good thing.
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That's right and
then I remember a lady
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we had at the health
center back years ago
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that was surprised that
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how often she was eliminating...
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I mean, bowel
movement so she was alarmed
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that there was
something wrong with her.
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Right. Right.
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So and then also we want
to get personal a little bit
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but also the...
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Also the diameter of the bowel
of movement sometimes increases
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'cause you're all
putting up the release.
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Absolutely. Okay.
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There's an old saying,
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"Big bowel
movement, healthy culture,
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small bowel
movement, unhealthy culture."
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That's right.
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But we also wanna remind people
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that sometimes their medications
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are gonna need to be adjusted.
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And we're not
physicians, then so
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and we're not trying to give out
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medical advice here,
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so we want them to
be still consulting
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with their
primary care provider.
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That's correct.
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And going through
their regular checkups
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and things like that
and so they don't wanna be
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altering their
medications on their own,
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they can get into
danger doing that.
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Definitely.
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Okay, so today, you started
talking about depression.
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So maybe the best
place to start would be,
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we're gonna talk about the brain
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and the nervous system.
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Why don't we talk
a little bit about
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the anatomy and the physiology?
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Now those two words
sometimes scare people
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but the way I've
always looked at it is,
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anatomy is the parts.
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Right.
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And the physiology is
the way those parts function.
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Correct.
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Okay, so why don't we talk
a little bit about the brain,
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the central nervous system
and just to start right there,
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why don't you give us a
little understanding of that?
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Well, it's very
complicated system
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because anybody who's having
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any type of
neurological impairment
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can definitely identify
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with how
debilitating that thing is
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and I know I've
been through it myself.
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So when we get these
neural transmissions,
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your body acts
like a super highway,
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some of these transmissions
are going through it,
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225 miles per hour.
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Wow.
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And you have
extensive amount, you know,
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there's more
nerve clusters there
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than there are
stars in the Milky Way,
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so, I mean, the body
is absolutely incredible
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and have the diversity,
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you know, when you
just hear the psalmist say,
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"We're truly,
fearfully and wonderfully made."
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All you have to do is
look at the physiology,
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the body and you go, wow,
this is absolutely incredible.
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So the central nervous system,
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you've got to
have a clear pathway
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and here's the thing, Jay,
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well, lot of
people don't realize,
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they often times think
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if something goes out of a line,
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that like the
vertebraes themselves
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are putting
pressure on the nerves,
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now that can happen but
in a very rare situation
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but it's the muscles
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that are actually
impeding neurological function
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and causing
people not to feel good
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or having a lot of
extensive nerve pain.
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Okay, so we have
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the physiological,
the anatomy part of it,
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the parts, the structure,
we talked about transmissions
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coming from the brain to
the central nervous system,
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200 and some miles an hour?
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225 miles an hour,
yeah, it's pretty fast.
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Okay, and so the
interesting thing then is
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what about our
thoughts, our ideas,
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those types of
things, our memories?
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Not so much, that's
not so much physiological,
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not the parts and so forth
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but think about
how that influences,
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how about our negative thoughts
and how we view ourselves?
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I mean, how that
can impact our health
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and how we actually
function physically?
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Well, again when
you think about the fact
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that you have
that many nerve cells,
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that outnumbers the
stars of the milky way
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and that every thought you have
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affects every cell in your body
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then it becomes
pretty overwhelming.
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For example, I tell people
all the time when they ask me,
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"How do you
warm up to exercise?"
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I tell them, "In my
mind," and they said, "Really."
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I said, "I'm thinking about
what I'm trying to accomplish
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because you've been
a weight lifter before,
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still do lift weights
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and you know that
if we grab a weight
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and we're trying to
weigh the weight in our hands,
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it's
automatically got to feel hard.
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So we have to grab the weight
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and be focused on
lifting the weight
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with some enthusiasm if you will
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or be ready to
contract your muscles strongly
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in order to lift it
because if you don't,
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the weight's
gonna be overwhelming."
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So and when I
tell people like this,
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I said, "You've
ever been angry before?"
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And, you know, obviously
you're gonna tell me, yes.
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And people will
say, they made me mad.
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Well, that's not true
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because nobody can make you mad
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because I could
say something to you,
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you might get
mad, you might not.
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I could say the same
thing to somebody else,
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they get mad or like
when you're driving a car,
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somebody pulls
on in front of you,
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I mean, how do people react.
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Some people are going,
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"Praise God, I
didn't get an accident."
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Somebody else is gonna have
an entirely opposite reaction.
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But here's the thing,
Jay, when somebody gets angry,
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you have to, just a
second, what are you doing?
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Well, I'm warming up
because I'm getting mad.
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No, there's no warm up, I
mean, it's zero to hundred.
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Yeah.
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Because give me,
those neural transmissions
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are happening extremely quickly
and so you're automatically,
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your pulse rate goes up,
your respiration goes up,
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the chemicals have been released
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because you are angry
and it happens instantly.
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When you get
scared, it's instant,
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you don't have to warm up to
it it's right then and there,
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so when thought
processes effect that
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or if somebody's
driving too fast down the road
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and also they
go by a speed trap,
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what happens?
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They feel a flesh go
from the top of their head
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down to the
bottom of their feet.
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And they worry about
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whether lights are
gonna come on behind them,
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so just that thought
but here's the thing, Jay,
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when we have positive thoughts,
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it effects our body
in a very positive way.
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Laughter doeth
well like medicine,
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we've heard that before
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because people have
laughed their way to wellness.
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When people have
harsh or angry thoughts,
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it's gonna have
just the opposite effect.
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There's a commandment
in the Bible, it says,
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"Honor thy father
and mother" so what?
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Your day should be
long upon the earth.
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Now that's a commandment
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that actually
gives a promise in there
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and you realize, Jay,
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for those who have nothing
good to say about their parents,
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by the age of 50,
they have a 70% likelihood
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of having a serious
physiological problem.
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Wow, so I've also read a proverb
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where it talks about by,
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"The way you think
is what you become."
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Right.
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"As a man thinks in
his heart so is he," okay,
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so the things we dwell on
and the things we think about
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and then it also
talks about enrollments,
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talks about being
transformed starting where?
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By the renewing
of your mind. Right.
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So we need to think about that,
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so don't wanna
diminish the physiological part
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but the thinking
part is where it starts
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and we can
transform our thinking, okay,
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in our brain structure by
the way we process things.
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So let's talk about
then, when we go through there,
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that the neurological
pathways like a neuron,
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I think we have a
graphic we could show.
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Okay, let's pull that up. Yeah.
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And so I want you
to take us through that
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and show us what a motor
neuron actually functions.
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What you see there, there's
a word called 'dendrites,'
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now understand something,
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this is not some alien
that we put up on the board,
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it is a real thing
within the body but dendrites,
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this is gonna sound
a little overwhelming,
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we're trying to simplify
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and axon, those are nerve fibers
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and taking it
down to a muscle cell,
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this is where
muscle fibers are showing
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how the transmission happens
to get a muscle to contract
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but between the
dendrites and the axons,
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there's actually
what's called the synapses
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and in that synapses,
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there's a little
thing called boutons,
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they look like little buttons
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and there's
chemicals produced there,
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to help with
neural transmission happen
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very effectively and so we have
a acetylcholine being produced
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so that neurological
transmission happens,
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instantaneously,
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so it's like if
somebody says, "Tie your shoe,"
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you don't have
to think about it,
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you can just go right
down and you can tie your shoe
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or if you have a bad
habit, see that's the thing,
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that
acetylcholine comes into play
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and now also and
you have a bad habit
00:09:00.24\00:09:02.90
like smoking, drinking
00:09:02.94\00:09:04.47
eating too much chocolate,
high fat diet, sugar diet
00:09:04.51\00:09:07.48
and see that's one of the
thing people don't realize,
00:09:07.51\00:09:09.31
this sugar is
addicting as crack cocaine
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or things that people watch,
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you know, you can get involved
in stuff on the internet
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or on television, you
know, lot of people get addicted
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to like soap
operas, things like that
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or certain movies
that gets addicted to,
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scary movies whatever it is
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and so they have neurological
transmissions take place
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that give them an
endorphin type high
00:09:27.10\00:09:30.00
when they watch these things
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but we also realize that
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the greater overall effect of it
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is gonna be destructive,
00:09:35.54\00:09:36.87
so now we get to a place
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where we need
to change something
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or you hear people
say, and as a dietician,
00:09:40.91\00:09:43.58
you know this, comfort foods.
00:09:43.61\00:09:45.78
And especially women
are notorious, comfort food,
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I feel bad, I
wanna eat something
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'cause that's gonna make me
feel better or now I ate that,
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so I feel bad again,
so I wanna eat some more.
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And so it's a vicious
cycle but what we got to say,
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"Well, I'm gonna
change this behavior,
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I no longer want to
be addicted to chocolate,
00:10:01.50\00:10:03.47
I no longer want to be addicted
to alcohol or whatever."
00:10:03.50\00:10:07.14
You have to set up a
new neuro transmission
00:10:07.17\00:10:09.90
and when you do that,
there's strength in numbers.
00:10:09.94\00:10:13.14
So you set up a
new neuro transmission
00:10:13.17\00:10:14.74
that says, "I'm not gonna drink,
00:10:14.78\00:10:16.64
I'm not gonna smoke,
I'm not gonna eat bad,
00:10:16.68\00:10:19.48
I'm gonna start
taking care of myself,
00:10:19.51\00:10:21.18
I am gonna exercise."
00:10:21.22\00:10:22.72
That transmission
becomes developed,
00:10:22.75\00:10:24.72
so what happens to the old one?
00:10:24.75\00:10:26.62
Well, another chemical
is released called GABA,
00:10:26.65\00:10:29.02
gamma-aminobutyric acid
00:10:29.06\00:10:30.66
and that's a
neural transmit inhibitor,
00:10:30.69\00:10:33.06
so it's gonna stop
that neural transmission
00:10:33.09\00:10:35.16
from happening as we
work on this new one.
00:10:35.20\00:10:37.83
Now here's the dilemma,
Jay, you've heard it before,
00:10:37.87\00:10:40.34
that an alcoholic
is always an alcoholic,
00:10:40.37\00:10:42.60
then they reformed
or and what do you call?
00:10:42.64\00:10:46.78
And they're
active or... Remission.
00:10:46.81\00:10:50.31
Remission, oh, yeah.
00:10:50.35\00:10:51.68
Okay. Okay.
00:10:51.71\00:10:53.05
Well, we're as a sinners,
we're in the same category.
00:10:53.08\00:10:55.68
We're either active
or we're in remission,
00:10:55.72\00:10:58.15
you know, but we can
always step back into that
00:10:58.19\00:11:00.42
if we go there because
those neural transmissions
00:11:00.46\00:11:02.42
are still there,
00:11:02.46\00:11:03.79
so when you have that drinking
neural transmission there,
00:11:03.83\00:11:06.23
it's been turned
off like a white switch
00:11:06.26\00:11:08.36
but as soon as you go
back and have a drink, boom,
00:11:08.40\00:11:10.67
it turns back on.
00:11:10.70\00:11:12.47
And you're no
longer in remission,
00:11:12.50\00:11:14.67
you're back in
full-blown at one more alcohol
00:11:14.70\00:11:17.37
or like a cigarette
smoker, they'll stop smoking
00:11:17.41\00:11:20.14
and they'll go for six months
00:11:20.18\00:11:21.74
and they were,
pack a day smoker.
00:11:21.78\00:11:24.28
Now so when they
smoke again and boom,
00:11:24.31\00:11:26.45
that neural
transmission gets turned back on
00:11:26.48\00:11:28.52
and now they're
smoking two packs a day,
00:11:28.55\00:11:29.98
it's like their
making up for lost time.
00:11:30.02\00:11:32.39
And so that's the
dilemma we run into
00:11:32.42\00:11:34.66
and, of course,
eating is the same way.
00:11:34.69\00:11:36.29
People fall off the way,
00:11:36.32\00:11:37.66
again they start
eating badly and boom,
00:11:37.69\00:11:39.03
they're like
making up for lost time.
00:11:39.06\00:11:40.73
I used to have a dessert a
day and now I'm gonna have two.
00:11:40.76\00:11:42.90
That's right.
00:11:42.93\00:11:44.33
So, well, that, you know what?
00:11:44.37\00:11:45.70
I have a feeling that
00:11:45.73\00:11:47.07
we're really just
touching the surface.
00:11:47.10\00:11:48.54
No, we aren't. Aren't, are we?
00:11:48.57\00:11:49.94
And the
interesting thing is this,
00:11:49.97\00:11:51.31
we only get so much
time for this segment
00:11:51.34\00:11:53.51
and so we can't
really exhaust this subject,
00:11:53.54\00:11:56.38
so it's just a
start to get people going
00:11:56.41\00:11:58.78
and the
interesting thing is that
00:11:58.81\00:12:00.52
we're talking about
the mental thoughts,
00:12:00.55\00:12:02.48
how we think through things
00:12:02.52\00:12:04.35
and how it goes
through transmission lines
00:12:04.39\00:12:07.66
and down through the system
00:12:07.69\00:12:09.26
and now we need to turn
and look a little bit more
00:12:09.29\00:12:11.69
at what about
some of the nutrients
00:12:11.73\00:12:13.43
we put into our bodies, okay.
00:12:13.46\00:12:15.36
And so we're gonna talk
about some of those things
00:12:15.40\00:12:17.17
because really when you start
looking at the latest research
00:12:17.20\00:12:20.07
coming out on
depression as we talked about
00:12:20.10\00:12:22.47
at the opening and
also about mental function,
00:12:22.50\00:12:25.97
we're finding that
there's a connection
00:12:26.01\00:12:27.48
between
inflammation and depression,
00:12:27.51\00:12:31.01
so we're gonna go right
now, Chloe is gonna show us
00:12:31.05\00:12:33.55
what somebody,
everybody already knows
00:12:33.58\00:12:35.65
how to make a smoothie.
00:12:35.68\00:12:37.02
I mean, who has not
made their own smoothie.
00:12:37.05\00:12:39.15
Yeah. You know what I mean?
00:12:39.19\00:12:40.52
But there is this
many types of smoothies
00:12:40.56\00:12:42.39
as there are people
in the world I think
00:12:42.42\00:12:44.26
and then some of us have
00:12:44.29\00:12:45.63
several types of
smoothies we do, right?
00:12:45.66\00:12:47.50
And some smoothies can
make you look like a smoothie.
00:12:47.53\00:12:49.30
So we got to be
careful. That's a good one.
00:12:49.33\00:12:52.90
So what we're gonna do now is
00:12:52.93\00:12:54.27
we're gonna go to Chloe
who's gonna show us a demo
00:12:54.30\00:12:57.47
on how to build a
nice base for a smoothie,
00:12:57.51\00:13:00.64
how you can add some
greens in there, some omega 3s
00:13:00.68\00:13:03.45
and different foods like that,
so let's go to Chloe right now
00:13:03.48\00:13:06.15
and she's gonna show us a tip
00:13:06.18\00:13:07.52
on how we can put
our smoothies together.
00:13:07.55\00:13:11.05
We're gonna be
talking about smoothies today.
00:13:11.09\00:13:13.59
It just happens to be
my husband's favorite food,
00:13:13.62\00:13:16.06
so we're gonna
discuss some other things,
00:13:16.09\00:13:19.03
how nutrient dense they
are and how they can be,
00:13:19.06\00:13:22.13
if not just for breakfast
but for any time a day.
00:13:22.16\00:13:25.63
So we have a basic
smoothie that we do everyday,
00:13:25.67\00:13:29.40
you can make a large batch
00:13:29.44\00:13:31.51
or you can make
it individual size
00:13:31.54\00:13:33.48
so anybody can have
the flavor that they want.
00:13:33.51\00:13:37.28
You can use a
variety of liquids,
00:13:37.31\00:13:40.48
you can use ice in
them if you want to,
00:13:40.52\00:13:42.72
you can use
orange juice as your base
00:13:42.75\00:13:44.85
or an almond or a soy
milk if you want as a base,
00:13:44.89\00:13:48.62
then you can choose your fruits.
00:13:48.66\00:13:51.46
We're always having
bananas ripening in our house
00:13:51.49\00:13:55.16
so that when they're ripe,
00:13:55.20\00:13:56.53
we can peel them and freeze them
00:13:56.56\00:13:57.90
so we can have
smoothies anytime.
00:13:57.93\00:14:00.27
You can use different
types of frozen fruits.
00:14:00.30\00:14:05.07
And we even found this
blend of different frozen fruits
00:14:05.11\00:14:10.88
that has a smoothie mix already,
00:14:10.91\00:14:12.51
so that's kind of exciting.
00:14:12.55\00:14:14.22
Don't have to do any
of the stuff yourself,
00:14:14.25\00:14:16.18
it's already made for you.
00:14:16.22\00:14:18.39
That's kind of a basic smoothie,
00:14:18.42\00:14:20.26
then we move into
some of the add-ons,
00:14:20.29\00:14:23.69
we'd like to make a
green smoothie at times,
00:14:23.73\00:14:25.93
so we add the
kale mixture to it,
00:14:25.96\00:14:28.60
we also wanna put a
little fiber into it,
00:14:28.63\00:14:32.13
so we put the chia
seed flax, pumpkins,
00:14:32.17\00:14:35.34
sunflower seed
mixture into it and that's...
00:14:35.37\00:14:39.24
That can be added on.
00:14:39.27\00:14:40.64
I also have turmeric and ginger,
00:14:40.68\00:14:44.91
I cut up and froze
00:14:44.95\00:14:46.45
so that I can throw
those in at times if I want to.
00:14:46.48\00:14:50.75
You can also use yogurt
if you want to for a base
00:14:50.79\00:14:54.66
instead of these basic items.
00:14:54.69\00:14:57.39
You can hide the
omega 369 oils in it,
00:14:57.43\00:15:03.26
for hiding the
flavor of the oil,
00:15:03.30\00:15:05.83
the smoothie
masks it really nicely.
00:15:05.87\00:15:09.94
Well, another kind of
a desserty type smoothie
00:15:09.97\00:15:14.58
we make is we use a soy milk.
00:15:14.61\00:15:17.35
We put in a spoon
full of almond butter
00:15:17.38\00:15:20.12
and four, five,
dates and blend it up
00:15:20.15\00:15:22.65
and that is great with
the bananas and the soy milk.
00:15:22.68\00:15:26.35
Such a nice, nice
sweet treat type smoothie.
00:15:26.39\00:15:32.16
So we're gonna show you
how to make a smoothie today
00:15:32.19\00:15:35.73
and use your imagination
when you're making a smoothie,
00:15:35.76\00:15:38.60
anything can go in them.
00:15:38.63\00:15:40.37
They're just all
around great nutrient dense,
00:15:40.40\00:15:44.31
fast post workout breakfast
or whatever treat type meal.
00:15:44.34\00:15:51.21
All right, let's get started
and let's make a smoothie.
00:15:51.25\00:15:54.25
So we're gonna
take our little bullet
00:15:54.28\00:15:57.95
and we're gonna
pour some fruit into it.
00:15:57.99\00:16:00.06
We're gonna add
about a cup and a half
00:16:13.40\00:16:16.74
to two cups of fruit.
00:16:16.77\00:16:18.91
This totally depends
00:16:18.94\00:16:20.28
on how thick you
want your smoothie.
00:16:20.31\00:16:23.61
We like them really thick
00:16:23.65\00:16:24.98
so we're gonna have about
two cups of fruits in there.
00:16:25.01\00:16:29.32
For our add-ons today,
00:16:29.35\00:16:30.69
we're gonna add a
sprinkle of our seed mixture
00:16:30.72\00:16:35.79
and a few greens.
00:16:35.82\00:16:38.83
Just a few, we
won't put a lot in today.
00:16:38.86\00:16:41.20
Then we're going to add
about a cup of soy milk,
00:16:44.23\00:16:48.54
today we're
going to use soy milk,
00:16:48.57\00:16:51.24
we'll add that in, okay.
00:16:51.27\00:16:56.34
Actually, I'm ending up
00:16:56.38\00:16:58.01
only putting in about
three-fourths of the cup.
00:16:58.05\00:17:03.52
We'll get that, the lid on.
00:17:03.55\00:17:06.49
Make sure that that
00:17:11.29\00:17:12.63
doesn't stick to
the bottom too badly,
00:17:12.66\00:17:14.36
we might have to stop
and get that to come down.
00:17:14.40\00:17:18.07
All right, we're ready to blend.
00:17:18.10\00:17:19.53
Smoothie is nicely blended.
00:17:27.54\00:17:31.58
So we can pour it into our cup.
00:17:31.61\00:17:33.38
Nice and thick.
00:17:39.39\00:17:42.32
If you want it even
thicker, you add less moisture.
00:17:42.36\00:17:47.30
All right, we're ready to eat
00:17:47.33\00:17:49.46
a very nutrient dense smoothie.
00:17:49.50\00:17:54.70
Thank you, Chloe,
00:17:54.74\00:17:56.07
those looked
absolutely delicious.
00:17:56.10\00:17:57.77
Now we're going to get
into our fitness segment
00:17:57.81\00:17:59.64
and we're covering
all aspects of the body
00:17:59.67\00:18:02.21
and then also
we wanna remind you
00:18:02.24\00:18:03.81
that you can get full workouts
00:18:03.85\00:18:05.35
on our website at
optimize4life.org.
00:18:05.38\00:18:08.42
Right now, we're just
doing a body part at a time
00:18:08.45\00:18:11.25
and so today, Lisa,
we're gonna work on the biceps
00:18:11.29\00:18:15.02
and this is important
exercise even for women
00:18:15.06\00:18:17.89
because we all need
to have strong muscles,
00:18:17.93\00:18:20.66
we're talking about
neurological function today
00:18:20.70\00:18:22.96
and so forth but
all joints in the body
00:18:23.00\00:18:26.30
have to have
working muscles around them
00:18:26.33\00:18:28.24
in order to be strong.
00:18:28.27\00:18:29.60
So for the case
of our elbow area,
00:18:29.64\00:18:31.97
we need to have both the
biceps and triceps strong.
00:18:32.01\00:18:34.24
So, Lisa, go ahead and show us
00:18:34.28\00:18:36.01
a good standard
dumbbell curl here.
00:18:36.04\00:18:39.01
Now when she
goes all the way down,
00:18:39.05\00:18:40.92
all the way up,
contracts the biceps, okay,
00:18:40.95\00:18:44.12
Lisa, do a swinging motion,
00:18:44.15\00:18:45.49
show them how to do it wrong,
00:18:45.52\00:18:46.92
whether you're
doing it too fast,
00:18:46.96\00:18:48.29
swinging around, okay.
00:18:48.32\00:18:50.13
Sure you can do a lot of
those but it's not proper,
00:18:50.16\00:18:52.29
so we wanna curl up, we wanna
focus on contracting the biceps
00:18:52.33\00:18:57.27
and squeezing at the
top, so you feel the muscles,
00:18:57.30\00:19:00.24
let it down slowly, you
feel the muscle contracting
00:19:00.27\00:19:02.44
as you go down as well.
00:19:02.47\00:19:04.07
Okay, Lisa,
sometimes we need to do
00:19:04.11\00:19:06.71
alterations to the
curl and why is that?
00:19:06.74\00:19:09.44
Because when we may
have an elbow injury.
00:19:09.48\00:19:11.31
Okay. Shoulder injury.
00:19:11.35\00:19:12.68
Okay, so let's go and
show them a hammer curl.
00:19:12.71\00:19:14.58
Okay.
00:19:14.62\00:19:15.95
Now this is a hammer curl
00:19:15.98\00:19:17.32
and this is designed
to still function as,
00:19:17.35\00:19:19.92
we're still flexing the
elbow which is a biceps function
00:19:19.95\00:19:22.96
but we're bringing in
some other muscles as well,
00:19:22.99\00:19:26.26
the brachioradialis
is coming into play here
00:19:26.29\00:19:28.56
because there are other
muscles that help flex the elbow
00:19:28.60\00:19:31.30
besides the biceps
00:19:31.33\00:19:32.67
and so you can
work on this action
00:19:32.70\00:19:35.17
and you can still get some bicep
00:19:35.20\00:19:36.91
training out of
that, even though
00:19:36.94\00:19:38.27
it's not gonna be as direct.
00:19:38.31\00:19:39.64
Now another thing we
do, Lisa, is we get a, yeah,
00:19:39.67\00:19:43.14
we can do some rotations
where the bicep function is
00:19:43.18\00:19:45.51
actually the curl and supinate.
00:19:45.55\00:19:47.45
So what Lisa's doing
here is she's starting
00:19:47.48\00:19:49.92
in the pronate
position to protect the elbow
00:19:49.95\00:19:52.59
but then she's coming up,
00:19:52.62\00:19:53.96
she's going into the supination,
00:19:53.99\00:19:56.32
turning with the thumbs out
00:19:56.36\00:19:58.23
and allowing her
biceps to contract.
00:19:58.26\00:20:00.60
And either way,
it's gonna be fine,
00:20:00.63\00:20:02.66
we tend to stay pretty much
00:20:02.70\00:20:04.03
with the palms up
for the bicep curls
00:20:04.07\00:20:06.63
but if we have
to do other things
00:20:06.67\00:20:08.00
or if we need to just
shape it a little variety,
00:20:08.04\00:20:11.07
go ahead and do an alternate.
00:20:11.11\00:20:13.01
Alternate your
hands, you can do one
00:20:13.04\00:20:16.18
and then the other
00:20:16.21\00:20:17.55
and that's another
way to do it, okay?
00:20:17.58\00:20:20.45
And that's biceps training.
00:20:20.48\00:20:21.88
Thank you, Lisa. That was great.
00:20:21.92\00:20:25.29
All right.
00:20:25.32\00:20:26.65
So, Dick, what about
00:20:26.69\00:20:28.02
if somebody
doesn't have dumbbells,
00:20:28.06\00:20:29.39
can they use soup cans or...
00:20:29.42\00:20:30.76
They can, they
can, and of course,
00:20:30.79\00:20:32.16
on Body and
Sprit, we use a towel.
00:20:32.19\00:20:33.60
Okay, so you can use a towel.
00:20:33.63\00:20:34.96
So, or you can
get dyna bands or...
00:20:35.00\00:20:36.33
Okay.
00:20:36.36\00:20:37.70
You know, even
somebody and again,
00:20:37.73\00:20:39.13
we both have a body
building background.
00:20:39.17\00:20:41.00
And so we know that
even just going through
00:20:41.04\00:20:43.17
and doing poses, you get tired.
00:20:43.20\00:20:46.41
So you can stand there
00:20:46.44\00:20:47.78
and just go like
this if you have nothing.
00:20:47.81\00:20:49.14
Okay.
00:20:49.18\00:20:50.51
And still get a little
bit of a training effect,
00:20:50.55\00:20:51.88
so there is
really no good reason
00:20:51.91\00:20:53.25
not to do some type of exercise.
00:20:53.28\00:20:54.62
That's right, okay.
00:20:54.65\00:20:55.98
You contracting the
muscles is exercise.
00:20:56.02\00:20:57.35
And so adding this to the squats
00:20:57.39\00:20:59.05
we've been doing and
just building on this
00:20:59.09\00:21:01.22
'cause we don't want
people to do these things
00:21:01.26\00:21:02.59
for one week and
then jump to the...
00:21:02.62\00:21:03.96
We wanted the...
00:21:03.99\00:21:05.33
Bring what they did last week...
00:21:05.36\00:21:06.70
Exactly. Into
this week and go on.
00:21:06.73\00:21:08.06
Yeah, it's
progressive. Right. Okay.
00:21:08.10\00:21:09.43
Okay, so now we're
still focusing on the brain,
00:21:09.46\00:21:12.43
the nervous system
00:21:12.47\00:21:14.14
and I can't help
but bring up something
00:21:14.17\00:21:16.97
that's close to
my heart is dementia,
00:21:17.01\00:21:19.21
cognitive impairment,
00:21:19.24\00:21:21.74
things going on to me,
00:21:21.78\00:21:23.11
we're seeing it
rampant in our society
00:21:23.14\00:21:24.78
and more and
more as we go along.
00:21:24.81\00:21:27.32
So why don't we talk
a little bit about that?
00:21:27.35\00:21:29.02
What are your some
of thoughts on dementia,
00:21:29.05\00:21:31.95
you know, Alzheimer's even?
00:21:31.99\00:21:33.59
Well, it's so sad, you know,
00:21:33.62\00:21:34.96
that actually is
a lot of information
00:21:34.99\00:21:36.32
out there that's
trying to show that
00:21:36.36\00:21:37.69
Alzheimer's is actually
more of an auto-immune disorder,
00:21:37.73\00:21:40.36
body it's attacking itself.
00:21:40.40\00:21:42.30
So but the thing
we haven't found, Jay,
00:21:42.33\00:21:45.23
is that there are
definite steps in lifestyle
00:21:45.27\00:21:48.94
that could be taken to
help offset these things.
00:21:48.97\00:21:52.64
One day, fine people who were
in regular exercise programs,
00:21:52.67\00:21:55.78
they find that they do
not have as great a likelihood
00:21:55.81\00:21:58.61
as having those type
of neurological disorders.
00:21:58.65\00:22:01.75
And then of course,
00:22:01.78\00:22:03.12
we also know that in
dietary, when people are getting
00:22:03.15\00:22:06.42
in the proper
fatty acids and so forth
00:22:06.45\00:22:08.42
and those neural transmissions
are staying at high levels
00:22:08.46\00:22:12.09
and then also just
exercising your brain.
00:22:12.13\00:22:14.56
And how do we
exercise our brain?
00:22:14.60\00:22:16.10
Yeah.
00:22:16.13\00:22:17.47
By reading, by studying,
by learning new things,
00:22:17.50\00:22:19.60
now by watching television
00:22:19.63\00:22:21.20
'cause then you
got something else
00:22:21.24\00:22:22.57
that's doing the
thinking for you.
00:22:22.60\00:22:23.94
That's right.
00:22:23.97\00:22:25.31
We have to get in
there and do the thinking.
00:22:25.34\00:22:26.68
Dick, there is a
music store in Rapid City
00:22:26.71\00:22:28.04
that their slogan is
00:22:28.08\00:22:29.41
as 'Making music
makes you smarter.'
00:22:29.44\00:22:31.41
So you're using different
hemispheres of the brain,
00:22:31.45\00:22:33.98
you're doing different things
and you actually stay younger.
00:22:34.02\00:22:36.42
Right. Engaging it.
00:22:36.45\00:22:38.45
I also wanna talk a
little bit about dietary habits,
00:22:38.49\00:22:40.82
we just finished
00:22:40.86\00:22:42.19
a not only a sixth week
but then we follow it up
00:22:42.22\00:22:45.09
with the twelfth week
community intervention
00:22:45.13\00:22:47.66
and with my colleagues
and I, and we found that
00:22:47.70\00:22:50.87
when we took
people before and after
00:22:50.90\00:22:53.74
we did different back
depression inventories
00:22:53.77\00:22:56.87
and things like that,
we took people through
00:22:56.91\00:22:58.44
a six week and a
twelve week study.
00:22:58.47\00:23:01.38
And community intervention,
we found that at the end
00:23:01.41\00:23:04.41
there was a 50%,
over a 50% reduction
00:23:04.45\00:23:07.42
and depressive symptoms.
00:23:07.45\00:23:09.45
And so we found that
00:23:09.48\00:23:10.82
when you bring the
inflammation down in the body
00:23:10.85\00:23:13.05
by eating a lot of fresh fruits,
00:23:13.09\00:23:14.79
lot of fruits, fresh vegetables
00:23:14.82\00:23:17.19
and an anti-inflammatory
diet making sure
00:23:17.23\00:23:19.59
we're eating some walnuts,
some seeds and some nuts,
00:23:19.63\00:23:22.63
we find that it
brings the inflammation down,
00:23:22.66\00:23:24.73
the blood circulates better.
00:23:24.77\00:23:26.47
And listen to this,
even the Alzheimer's,
00:23:26.50\00:23:29.60
Center for
Alzheimer's research says,
00:23:29.64\00:23:32.27
'What is good for the
heart is good for the brain.'
00:23:32.31\00:23:34.58
Exactly.
00:23:34.61\00:23:35.94
If you see plaque build up
00:23:35.98\00:23:37.31
not only in the
heart and the vessels
00:23:37.35\00:23:38.68
that feed the
heart but feed the brain.
00:23:38.71\00:23:40.05
Right.
00:23:40.08\00:23:41.42
So restricted
blood flow to the brain.
00:23:41.45\00:23:44.49
Think about that,
if we can restore that
00:23:44.52\00:23:46.19
in the circulation,
get in some fitness,
00:23:46.22\00:23:48.56
get in the diet,
get the thoughts going,
00:23:48.59\00:23:50.56
you get them all going together
00:23:50.59\00:23:52.33
and we see how the
mind, the body and the spirit
00:23:52.36\00:23:55.06
work together to
make us whole again.
00:23:55.10\00:23:57.27
Right. So
interesting things there.
00:23:57.30\00:23:59.70
We had a man in Rapid City
00:23:59.73\00:24:01.64
that we're
training at our facility
00:24:01.67\00:24:03.04
at
Fit-in-Fifteen and 67 years old,
00:24:03.07\00:24:05.74
he was an accountant at one time
00:24:05.77\00:24:07.78
and he's now retired
00:24:07.81\00:24:09.61
and when I started
talking to him in the beginning,
00:24:09.64\00:24:12.31
he really wouldn't say much,
you would ask him a question
00:24:12.35\00:24:14.95
and he'd answer but
he'd had to think about it.
00:24:14.98\00:24:17.32
But after
working out for a year,
00:24:17.35\00:24:19.39
you'd ask him something,
you couldn't shut him up.
00:24:19.42\00:24:22.19
Also and his life, his mind
became alive and active again
00:24:22.22\00:24:25.73
and his wife said she
could see a massive change.
00:24:25.76\00:24:28.46
And I said, "Despite anything
00:24:28.50\00:24:30.07
that happens to
you physically..."
00:24:30.10\00:24:31.60
And of course, we
know through exercise,
00:24:31.63\00:24:33.20
muscles are gonna get
stronger, you can lose body fat,
00:24:33.23\00:24:35.00
all those good
things are gonna happen.
00:24:35.04\00:24:36.67
But I say, what's
happened to him mentally
00:24:36.71\00:24:40.04
is worth more than anything
what I do to him physically
00:24:40.08\00:24:42.48
'cause now his brain
has come back to life again.
00:24:42.51\00:24:45.11
And that's so
exciting because circulation,
00:24:45.15\00:24:48.25
oxygenated tissue,
00:24:48.28\00:24:49.92
that's what
makes things healthy,
00:24:49.95\00:24:51.89
get the fresh nutrients there,
get the waste byproducts out,
00:24:51.92\00:24:54.39
and if we don't,
00:24:54.42\00:24:55.89
disease is gonna
start setting up.
00:24:55.92\00:24:57.46
Wow, wow, and I also
read a research study recently
00:24:57.49\00:25:00.96
where it talked about
00:25:01.00\00:25:02.33
for every extra serving of fruit
00:25:02.36\00:25:04.57
or vegetable that you take in,
00:25:04.60\00:25:06.50
there's a seven percent
reduction in stroke risk,
00:25:06.53\00:25:10.54
so think about that.
00:25:10.57\00:25:11.91
So every time we
can eat some more
00:25:11.94\00:25:13.27
and it's also the
fiber in these foods
00:25:13.31\00:25:15.48
that clean up the vessels,
00:25:15.51\00:25:16.98
get the blood
flowing and we actually get
00:25:17.01\00:25:19.88
the nutrients to the brain,
we get the oxygen to the brain,
00:25:19.91\00:25:22.92
it's amazing and
I know, you and I,
00:25:22.95\00:25:25.15
sometimes we workout to
get that endorphin high.
00:25:25.19\00:25:27.26
Exactly.
00:25:27.29\00:25:28.62
And to get those
endorphins firing in the brain,
00:25:28.66\00:25:30.09
it actually is a pain reliever
00:25:30.13\00:25:31.93
if we have some
minor aches and pains
00:25:31.96\00:25:34.16
and we also just find that
00:25:34.20\00:25:35.70
we think better
the rest of the day.
00:25:35.73\00:25:37.43
Right.
00:25:37.47\00:25:38.80
Have you noticed
that? Oh, absolutely.
00:25:38.83\00:25:40.27
And when we started the
show, I made the comment about
00:25:40.30\00:25:43.77
in just three months,
00:25:43.81\00:25:46.27
that two thirds
of all depression
00:25:46.31\00:25:47.98
will be reversed.
00:25:48.01\00:25:49.34
And with what Dr.
Natalie has found out,
00:25:49.38\00:25:51.78
that just by exercising, Jay,
00:25:51.81\00:25:53.78
three times a
week on a regular basis
00:25:53.82\00:25:56.58
for three
months, the two thirds...
00:25:56.62\00:25:58.82
Wow.
00:25:58.85\00:26:00.19
Of all
depressions could be reversed.
00:26:00.22\00:26:01.56
And when you
started looking at how much
00:26:01.59\00:26:05.39
some of these
medications are elevated.
00:26:05.43\00:26:09.00
From the constant
producing them to taking them,
00:26:09.03\00:26:12.50
I mean, it's over a 100,000%,
00:26:12.53\00:26:14.97
I mean, it's
just really staggering
00:26:15.00\00:26:16.97
and some as high as 600,000%.
00:26:17.01\00:26:19.71
Wow.
00:26:19.74\00:26:21.08
And I'm not gonna name
names because, you know,
00:26:21.11\00:26:23.28
but they're extremely
high and they're dealing
00:26:23.31\00:26:27.05
with these mental problems
that people are dealing.
00:26:27.08\00:26:30.99
And also we find
that lot of people
00:26:31.02\00:26:32.95
that are having
some real problems
00:26:32.99\00:26:36.06
and acting out of society,
00:26:36.09\00:26:38.03
were actually on
some of these medications.
00:26:38.06\00:26:40.16
That's right.
00:26:40.20\00:26:41.53
So it's pretty sad and
especially when we know,
00:26:41.56\00:26:43.77
Jay, that when
you change lifestyle
00:26:43.80\00:26:46.87
and they find it even
in correctional centers,
00:26:46.90\00:26:49.14
I was a principal for
Adventist Youth for a year
00:26:49.17\00:26:51.51
in West
Virginia and we find that
00:26:51.54\00:26:53.68
when you have
them on healthy diets,
00:26:53.71\00:26:55.41
their behavior improves.
00:26:55.44\00:26:56.78
Yeah, their
studies back into the 70s,
00:26:56.81\00:26:59.25
in South Dakota
where they took truancy,
00:26:59.28\00:27:02.32
juvenile
delinquents and took them out
00:27:02.35\00:27:05.39
and put them out
on a farm working
00:27:05.42\00:27:07.66
and got them on a simple
diet and actually reformed them.
00:27:07.69\00:27:10.63
Right.
00:27:10.66\00:27:11.99
So it's interesting how
some of our prison systems
00:27:12.03\00:27:13.70
have experimented with that,
we've seen that too as well.
00:27:13.73\00:27:16.00
And when they try to
take it away from them...
00:27:16.03\00:27:17.37
Yeah.
00:27:17.40\00:27:18.73
They really rebel because,
"No, no, we don't wanna be
00:27:18.77\00:27:20.54
what we came in
00:27:20.57\00:27:21.90
and we wanna be a new creature."
00:27:21.94\00:27:23.61
People don't wanna go through
those struggles and so forth.
00:27:23.64\00:27:25.44
That's right.
00:27:25.47\00:27:26.81
So why don't we wrap this
up, we're running out of time.
00:27:26.84\00:27:28.18
And you can talk about
some, just some final things
00:27:28.21\00:27:30.35
about exercise and
just throw it together
00:27:30.38\00:27:32.61
and again we're just
touching the surface.
00:27:32.65\00:27:34.25
Well, with the amount of time
we have, my neurological fibers
00:27:34.28\00:27:36.58
won't fire that
quickly from my mouth so...
00:27:36.62\00:27:38.65
We're gonna
have to wrap this up.
00:27:38.69\00:27:40.42
But we just really enjoyed
talking to you folks today
00:27:40.46\00:27:43.59
and I hope that
some of the things
00:27:43.63\00:27:44.99
we talked about will help you
00:27:45.03\00:27:46.63
to make better
decisions in your life.
00:27:46.66\00:27:48.26
Remember you can
go to our website
00:27:48.30\00:27:49.63
at optimize4life.org.
00:27:49.66\00:27:52.03
God bless you and
thanks for joining us
00:27:52.07\00:27:53.90
at Optimize 4 Life.
00:27:53.94\00:27:55.27