People are so
often worried about
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what's going in their mouth,
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they really don't
give much attention to
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what's happening
once it gets there.
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But there are a lot of
things we need to keep in mind
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when it comes to digestion.
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Optimizing your lifestyle will
certainly help your digestion.
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Stay tuned next and find out how
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on Optimize 4 Life.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe,
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professor and
registered dietician.
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Today, we're gonna take a
look at the digestive tract.
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But, Dick, we got to
pause for a minute here.
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This is week nine. It is.
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So if people started with
us at the beginning, okay,
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and they're coming with us now,
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we're over two
months into this thing.
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Right, we are.
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Okay, so we should
really be seeing some changes,
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some things going
on, again, a reminder,
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they need to continue to consult
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with their
primary care provider,
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if they need to
alter their medications
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and things like that.
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We're not physicians,
we're health educators,
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we're cheerleaders, in a sense.
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That's right.
Okay, male cheerleaders.
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And what else?
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Well, if they were
doing all the exercises
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we've been putting
together over these nine weeks,
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they would have a pretty good
routine going on right now too.
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They probably have a few
rings they've left behind.
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That's right.
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So again, we've been doing
this for years but we really,
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it's not a
contest, stick with it,
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we're just
accentuating the positive.
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So today, we're gonna take
a look at the digestive tract
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and how food goes
in, 'cause really,
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think about digestion,
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Dick, really, the purpose
of digestion is to, in a sense,
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liberate micronutrients,
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macronutrients out of there
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so we get the
energy from the food
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from the macronutrients, okay,
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and then we got to
build up the cells,
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we got to build
up the immune system,
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and those are coming
from the micronutrients.
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And so what we
wanna do is make sure that
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everybody understands
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the digestion
anatomy and physiology.
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So if we can pull up
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the graphic on the
digestive system...
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Let's take them through it.
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Let's just kind
of tag team this one
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and we'll take a
look at this, Dick.
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Before we even eat
any food, what do we have?
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We have what's called
the vagus nerve system.
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Oh, yeah.
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I like to call it the
Las Vegas nerve system
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because it excites and it gets
all kinds of things going on,
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but bakeries will
actually exhaust their aroma
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from inside the bakery,
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and put it with a fan
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out into the streets to
attract people to come in.
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So in a sense, you smell
food, you see food, okay,
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and you start salivating.
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So even before we eat,
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we start
producing digestive enzymes.
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So talk about the mouth,
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what's going on
in the mouth then?
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Sounds like we're no better
than Pavlov's dog, but, okay,
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the mouth is very important
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because that's
where digestion starts.
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There's one thing
you have in you mouth
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that you don't
have any place else,
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and that's your teeth, Jay.
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Unless you've
swallowed your dentures,
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you got to make sure
you chew your food properly.
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Mastication is
the word that's used.
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In fact, John Harvey Kellogg
used to always encourage chew,
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chew, chew that
is the thing to do.
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So it's always been known
to be something very valuable
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and also you have
your tongue in your mouth,
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which also helps you
for the taste sensors
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and so forth.
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So we need to chew our food.
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We're not like our dog
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who can take two
chews and swallow
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and get away with it.
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We've got to chew.
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And that's how
we get satisfaction.
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I know, as we eat grains,
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Jay, the longer we
have in mouth and chew it,
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actually the sweeter it becomes.
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That's right.
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And some people
don't know that phenomenon
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because they
never feel the grains
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in their mouth long enough.
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And then it goes down
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one of your favorite
parts of the digestive system
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because I know you
like saying the word, so...
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It's actually the esophagus
but our professor who learned,
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hooked on phonics,
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he had English as
the second language,
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he called it the Eesophagus.
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Okay, so basically remember,
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we have the taste
buds in the mouth,
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there's no taste
buds in your stomach.
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No, there
isn't. If the people...
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I don't know if the
people know that or not
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but the taste buds
are only in the mouth.
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Right.
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So, okay, then you
go down the esophagus
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and you're coming
down here, and remember,
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we have some saliva,
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some digestive enzymes starting
to coat the food in the mouth,
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then we go down
into the stomach,
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what kind of environment
do we have in the stomach?
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Well, it's acidic, Jay,
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because the hydrochloric
acid is released there
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to start to
liquefy the food better.
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And people oftentimes
don't understand the fact
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that the stomach is
merely a storage bin.
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Getting the food ready to go on
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to the next
journey of digestion.
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And the interesting thing too is
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the stomach is
lined with muscles.
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So, Dick, it's like when I eat,
I'm lifting weights, isn't it?
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Right. That
like I'm getting a...
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Get a pump. Got
to get a pump in.
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So what we have here is
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the stomach is
actually squeezing
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and emulsifying inside there
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and pushing the
food through there
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and we have some
things going on in the liver.
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The digestive enzymes
and the bile's being produced
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with the
cholesterol in the liver.
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And that's stored
in the gall bladder.
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So it's being released
into the small intestines
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as the food's
coming out of the stomach.
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But how about...
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Dick, this about this.
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I used to drink three,
four glasses of liquid,
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and typically
milk, with my meals.
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What was that doing to the
acid environment in the stomach?
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Well, it certainly
wasn't helping it to do its job.
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And of course, we know that
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as stomach
contents are too acidic,
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it's not gonna release
into the small intestines
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until the body can
get it broken down enough
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and then it's gonna
start being released
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and taking in water,
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and especially milk is
gonna really slow that process.
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We talked about
this possibly earlier,
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what's the perfect
way to make alcohol?
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Yeah, take milk and sugar and...
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Yeah, and put it in
that nice acid environment.
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And you can actually produce
a lot of gas in there, okay.
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And people do. And
percolate it in there.
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And interesting thing is
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when the acid's
stuck in the stomach there,
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it has to
release out of the valve.
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If it goes up, we
call it a burp, a belch,
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but if it goes the other
way, we call it flatulence.
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That's right.
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Okay, so we have the
stomach going on in there
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and interesting thing is that
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acid is not there
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so we can have people have
jobs making Tums and Rolaids.
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Right.
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It's actually
there for a purpose
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to break down the protein, okay.
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And we come down
through the stomach
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into the small intestine
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and that's where
the most absorption
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of nutrients takes place.
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Right, in the first
10 inches, I believe.
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Yup.
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And so then we have the
break down of the foods,
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and down along the way
there, and we come in and then
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whatever's not gonna be absorbed
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basically on
initial digestion there,
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it's gonna go into
the large intestines,
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into the colon, and
then it's gonna come through
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and it's basically a
storage capacity as well.
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Right.
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Okay, so now if the
average American is eating
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12 to 15 grams of fiber a day
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and they're
eating a lot of things,
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let's say like
white rice, white flour,
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what's gonna be happening
in the colon there, Dick?
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When you take water
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and a little bit of white flour,
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what are you making?
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Well, you're making dough.
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Dough and paper mache. Yeah.
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Okay, so it's
plugging up the colon.
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Right. Okay.
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Now we have this
interesting little thing
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down here called the appendix,
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which is actually a
part of the immune system.
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Right. Okay.
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Some people have donated
their organs while living.
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Did you know that?
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Some people have donated
their gall bladder to science.
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Wow.
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Okay, and appendix,
and things like that,
00:07:05.32\00:07:08.12
and these are all, in
a sense, dysfunctions.
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I had my tonsils ripped
out when I was a kid, okay.
00:07:10.23\00:07:13.29
So all those things
basically, not the gall bladder,
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but the appendix, the tonsils,
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that's part of
your immune system.
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Right.
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First line of
defense is the tonsils
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or the
aggregative T lymphocytes,
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the final one is the appendix.
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When they think it's
a worthless appendage,
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there're wrong, God
doesn't make mistakes like that.
00:07:29.98\00:07:31.78
And so when those
things are flaring up,
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what's going on?
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It's actually more
about the immune system.
00:07:35.15\00:07:36.95
Right, it's
overacting. That's right.
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It's over stimulated
and it's causing problems.
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Okay.
00:07:40.86\00:07:42.19
And that has to do
with the way I eat.
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Think about how the body is
so intricately pulled together.
00:07:43.76\00:07:47.10
And so we talk about
the digestive system,
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we can't to help but talk
about the other things going on.
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Right.
00:07:51.73\00:07:53.07
So some things,
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and we'll
summarize this at the end
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where we talk about how
we can actually cooperate
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with the way the body
was intended to operate,
00:07:58.71\00:08:01.04
but that's a
little rough run down
00:08:01.08\00:08:03.14
of the digestive tract.
00:08:03.18\00:08:04.71
Did you know that we eat about
1,100 pounds of food a year?
00:08:04.75\00:08:08.28
And this system right
here is meant to break it down
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and to liberate nutrients
that are locked up in the food.
00:08:12.69\00:08:17.19
Okay, you
talked about the teeth.
00:08:17.23\00:08:18.83
Okay.
00:08:18.86\00:08:20.20
What about the person who says
00:08:20.23\00:08:21.56
I think I should eat
every bite of food 50 times.
00:08:21.60\00:08:24.27
Well, that's a little
rough when it comes to oatmeal
00:08:24.30\00:08:26.63
but it is proper to
masticate your food properly,
00:08:26.67\00:08:30.01
so you help liquefy it,
00:08:30.04\00:08:31.71
and then it helps immensely
on your digestive tract.
00:08:31.74\00:08:34.11
Also, it helps your satisfaction
00:08:34.14\00:08:35.98
when you're eating so you're not
00:08:36.01\00:08:37.51
wanting to eat constantly
00:08:37.55\00:08:38.91
because we know that
there's triggers in the body
00:08:38.95\00:08:41.38
that shut of
that hunger response
00:08:41.42\00:08:43.85
and it about 20 minutes.
00:08:43.89\00:08:45.22
So if you eat slowly,
chew your food properly,
00:08:45.25\00:08:47.59
you're very satisfied
and you don't over eat.
00:08:47.62\00:08:49.36
That's right.
00:08:49.39\00:08:50.73
And then the
interesting thing too is that
00:08:50.76\00:08:52.09
the studies have shown, Dick,
that the less fiber you eat,
00:08:52.13\00:08:54.56
the less you chew.
00:08:54.60\00:08:56.00
Less satisfaction you have,
00:08:56.03\00:08:57.60
the more likely you
are to over eat, okay.
00:08:57.63\00:08:59.87
The other thing is
00:08:59.90\00:09:01.24
when we're eating a
lot of high fiber foods,
00:09:01.27\00:09:02.70
foods as grown in nature,
00:09:02.74\00:09:05.07
as least amount of
processing as possible,
00:09:05.11\00:09:08.04
we have stretch
receptors on our stomach.
00:09:08.08\00:09:11.25
Okay, when we eat...
00:09:11.28\00:09:12.71
Just imagine in your mind
00:09:12.75\00:09:14.85
what 400 calories of fruits
and vegetables and grains,
00:09:14.88\00:09:17.92
and things like that,
00:09:17.95\00:09:19.29
how much bulk that
would be in your stomach.
00:09:19.32\00:09:20.66
That would be a lot.
00:09:20.69\00:09:22.02
It will cause your
stomach to, in a sense,
00:09:22.06\00:09:23.39
have the stretch
receptors go out.
00:09:23.43\00:09:25.69
Now if we took like 400
calories of like soda pop
00:09:25.73\00:09:29.26
or something of that nature,
00:09:29.30\00:09:31.07
is that gonna cause much
stretching on the stomach?
00:09:31.10\00:09:32.67
No.
00:09:32.70\00:09:34.04
In fact, for one to
get the same calories
00:09:34.07\00:09:36.37
of one pound of chocolate,
00:09:36.40\00:09:37.74
you'd have to eat
20 pounds of broccoli.
00:09:37.77\00:09:39.67
Wow. Twenty pounds.
00:09:39.71\00:09:41.04
And it wouldn't
be as satisfying.
00:09:41.08\00:09:43.01
Now what the
interesting thing is,
00:09:43.04\00:09:44.75
is that we find too
that we have this term
00:09:44.78\00:09:48.18
they call toxic hunger,
00:09:48.22\00:09:49.55
where people are eating
six, seven, eight meals a day.
00:09:49.58\00:09:52.85
To keep their
metabolism up, okay.
00:09:52.89\00:09:55.42
So think about that.
00:09:55.46\00:09:56.89
Now if I were to
go out and take a loan
00:09:56.93\00:09:59.63
for $100, 000
to get a tax break,
00:09:59.66\00:10:02.20
so I could save a
$100, 000 on my taxes.
00:10:02.23\00:10:04.70
Would that be a good deal?
00:10:04.73\00:10:06.13
Not to me.
00:10:06.17\00:10:07.50
Some people try to
say it is but not to me.
00:10:07.54\00:10:09.40
I say, "Okay, if
you're gonna get the loan,
00:10:09.44\00:10:10.87
get the tax break.
00:10:10.91\00:10:12.24
But don't go out and get a
loan just to get the tax break."
00:10:12.27\00:10:15.38
That's, in a sense,
like eating more food
00:10:15.41\00:10:17.71
so I could rev up my metabolism.
00:10:17.75\00:10:19.98
For one thing,
revving up your metabolism
00:10:20.02\00:10:22.28
actually ages your
system much quicker.
00:10:22.32\00:10:25.19
So think about that.
00:10:25.22\00:10:26.55
So you say, "I wanna age faster
by boosting my metabolism."
00:10:26.59\00:10:28.72
Right.
00:10:28.76\00:10:30.09
The studies have
shown that actually
00:10:30.13\00:10:31.46
when you eat less frequently,
00:10:31.49\00:10:33.93
you actually slow down,
00:10:33.96\00:10:35.43
in a sense, your aging process.
00:10:35.46\00:10:37.33
Well, they've shown
that if you eat between meals
00:10:37.37\00:10:39.73
and they did a Loma
Linda University study,
00:10:39.77\00:10:41.70
where they fed people
at 8:00, noon, and at 6:00,
00:10:41.74\00:10:44.74
and gave them two
bites of chocolate
00:10:44.77\00:10:46.11
at 10:00 and at 3:00.
00:10:46.14\00:10:47.48
And by 8:30 that night,
00:10:47.51\00:10:48.84
half the
breakfast on the average
00:10:48.88\00:10:50.28
was still in the
stomach undigested.
00:10:50.31\00:10:51.85
And the next morning,
00:10:51.88\00:10:53.21
some of the
previous morning's breakfast
00:10:53.25\00:10:54.58
was still in the stomach.
00:10:54.62\00:10:55.95
And people don't realize that
00:10:55.98\00:10:57.39
whenever we're
adding new food in there,
00:10:57.42\00:10:59.42
the sphincter to
the small intestine
00:10:59.45\00:11:01.26
or the duodenum shuts and
allows us to liquefy again.
00:11:01.29\00:11:05.69
And then it
finally can open up again
00:11:05.73\00:11:07.06
cause the pH is now proper,
00:11:07.10\00:11:08.80
starts coming up,
but now here comes lunch,
00:11:08.83\00:11:10.83
so nothing ever gets totally
eliminated out of the stomach,
00:11:10.87\00:11:14.04
and so you have this
laboratory experiment
00:11:14.07\00:11:16.07
starting to set up
00:11:16.10\00:11:17.44
and people wonder
why they get GERD.
00:11:17.47\00:11:19.47
Okay.
00:11:19.51\00:11:20.84
And how much money do
people spend on this anyway?
00:11:20.88\00:11:22.21
Okay, GERD.
00:11:22.24\00:11:23.58
Let's break that down.
00:11:23.61\00:11:24.95
That's a $500 word,
00:11:24.98\00:11:26.31
actually, a $14
billion word right there.
00:11:26.35\00:11:28.38
Fourteen billion.
00:11:28.42\00:11:29.75
Gastroesophageal Reflux Disease
00:11:29.78\00:11:32.25
or what us common
folk call heartburn.
00:11:32.29\00:11:34.86
Okay. Check that out.
00:11:34.89\00:11:36.62
Check this out, $10 billion.
00:11:36.66\00:11:38.39
I couldn't believe
this, I rechecked this,
00:11:38.43\00:11:40.10
$10 billion in
pharmaceutical medications
00:11:40.13\00:11:42.76
to treat GERD a year.
00:11:42.80\00:11:44.57
Right. Ten billion.
00:11:44.60\00:11:46.23
Okay, that's pharmaceutical.
00:11:46.27\00:11:47.80
And then those
aren't even affecting us.
00:11:47.84\00:11:49.94
We go over here
and get Prilosec OTC
00:11:49.97\00:11:52.97
or some of those over
the counter drugs, 4 billion.
00:11:53.01\00:11:55.94
So $14 billion to treat
00:11:55.98\00:11:58.71
this dysfunction of
the digestive tract.
00:11:58.75\00:12:02.18
Okay, Dick, you
and I both have seen
00:12:02.22\00:12:04.59
literally hundreds of
people that follow the program
00:12:04.62\00:12:07.29
that we're
describing on this program.
00:12:07.32\00:12:09.42
And what happens,
00:12:09.46\00:12:10.79
how long does it
take them to basically...
00:12:10.83\00:12:12.16
The medication won't even work.
00:12:12.19\00:12:13.53
They come in
00:12:13.56\00:12:14.90
and they're not even
doing well with the medications
00:12:14.93\00:12:16.93
or the over the counter drugs.
00:12:16.97\00:12:18.47
So you're saying if
people would follow our plan,
00:12:18.50\00:12:20.84
Larry the cable
guy would have to find
00:12:20.87\00:12:22.20
a new product to market.
00:12:22.24\00:12:23.57
That's exactly
right, exactly right.
00:12:23.61\00:12:24.94
In a sense, we can probably
do something with the deficit
00:12:24.97\00:12:27.68
of the US with
that 14 billion, okay.
00:12:27.71\00:12:30.61
Yes, absolutely.
00:12:30.65\00:12:31.98
Or we can set up some 401ks.
00:12:32.01\00:12:33.55
Dick, remember, how
we used to joke about
00:12:33.58\00:12:35.18
with people that now that
00:12:35.22\00:12:36.55
they're no longer
taking their purple pill
00:12:36.58\00:12:37.92
at 100 and some
dollars a month, we said,
00:12:37.95\00:12:39.85
"We'll just
split that with you."
00:12:39.89\00:12:41.22
Yeah.
00:12:41.26\00:12:42.59
So it'd be a great retirement.
00:12:42.62\00:12:43.96
Absolutely.
00:12:43.99\00:12:45.33
Okay, so but then the last
part we wanna talk about is
00:12:45.36\00:12:46.70
we don't think about.
00:12:46.73\00:12:48.06
We think of that colon area,
00:12:48.10\00:12:49.43
just an area of storage
for waste products, toxins.
00:12:49.46\00:12:53.44
But now there's a lot
of research coming out
00:12:53.47\00:12:55.67
talking about this fancy
thing called the microbiome,
00:12:55.70\00:12:59.21
it's the micro-organisms
00:12:59.24\00:13:00.84
that live in our
system that actually,
00:13:00.88\00:13:03.78
when you actually create
00:13:03.81\00:13:05.15
a positive environment for them,
00:13:05.18\00:13:06.85
okay, for the
healthy microbiome,
00:13:06.88\00:13:09.42
we can actually
generate nutrients in there,
00:13:09.45\00:13:11.49
it can actually
change your thinking,
00:13:11.52\00:13:13.96
and your mind, your mood,
00:13:13.99\00:13:15.92
and it also boosts
your immune system.
00:13:15.96\00:13:18.33
So anything to add on that?
00:13:18.36\00:13:20.36
Well, and also,
00:13:20.40\00:13:21.73
you get plant
sterols being reabsorbed
00:13:21.76\00:13:23.10
through the large intestine,
00:13:23.13\00:13:24.47
which are
essential for the elasticity
00:13:24.50\00:13:25.90
and health of
your vascular system
00:13:25.93\00:13:29.97
and also B12 is
reproduced down there.
00:13:30.01\00:13:32.87
And so all those things,
00:13:32.91\00:13:34.31
and talking about
that healthy environment,
00:13:34.34\00:13:36.18
that's gonna help
all those things happen.
00:13:36.21\00:13:37.65
Okay, so we're
really going on this one.
00:13:37.68\00:13:41.25
You better get Chloe.
00:13:41.28\00:13:42.62
Better get Chloe in
here to do something
00:13:42.65\00:13:43.99
'cause we have to get
the food part of it in here.
00:13:44.02\00:13:45.42
Now one way of
getting more micronutrients in
00:13:45.45\00:13:48.42
that can actually help
create a positive microbiome,
00:13:48.46\00:13:52.03
can actually
cooperate with the way
00:13:52.06\00:13:53.53
we're intended to
operate is to try to use
00:13:53.56\00:13:55.86
side dishes to compliment,
00:13:55.90\00:13:57.37
the green salads
we've been talking about
00:13:57.40\00:13:59.23
so many getting
some vegetables in.
00:13:59.27\00:14:00.94
Chloe is gonna
show you a neat way
00:14:00.97\00:14:02.40
that she likes to do for us
00:14:02.44\00:14:04.14
about what she
does with vegetables,
00:14:04.17\00:14:06.07
roasting the vegetables.
00:14:06.11\00:14:07.44
So let's go to Chloe.
00:14:07.48\00:14:08.81
Chloe, take it away
00:14:08.84\00:14:10.18
and show us what you do
with some of those vegetables
00:14:10.21\00:14:11.55
and how they can
compliment some of our entrees
00:14:11.58\00:14:13.31
and our main dishes
and our green salads.
00:14:13.35\00:14:16.35
In this session, we're
gonna roast some vegetables.
00:14:16.38\00:14:19.39
Now this is kind of a
once around the kitchen dish.
00:14:19.42\00:14:22.12
You can put any vegetable
you have on hand in this.
00:14:22.16\00:14:25.89
You can roast
cauliflower, broccoli,
00:14:25.93\00:14:28.26
turnips, parsnips, even beets.
00:14:28.30\00:14:31.73
But today, the vegetables
that we are going to roast are
00:14:31.77\00:14:35.87
zucchini, summer squash,
00:14:35.90\00:14:37.87
yellow summer squash,
00:14:37.91\00:14:39.24
some red pepper for color,
00:14:39.27\00:14:40.88
some potatoes,
some sweet potatoes,
00:14:40.91\00:14:43.14
or yams, and onion.
00:14:43.18\00:14:45.68
And then when we
get them all diced up,
00:14:45.71\00:14:48.38
we're gonna season
them with some thyme,
00:14:48.42\00:14:51.25
some rosemary,
some parsley for color,
00:14:51.29\00:14:54.56
a little bit of
vegetable type salt
00:14:54.59\00:14:57.76
for bringing out the flavor,
00:14:57.79\00:14:59.73
and we're gonna put on just
a table spoon or two of oil,
00:14:59.76\00:15:03.67
just to make the flavors pop
00:15:03.70\00:15:05.67
and the
vegetables to roast nicely.
00:15:05.70\00:15:08.40
All right, we have our
vegetables all chopped up.
00:15:08.44\00:15:10.67
We're gonna start
adding our add ons.
00:15:10.71\00:15:13.34
Today, we're just gonna
use two tablespoons of oil
00:15:13.38\00:15:16.81
just 'cause we wanna cut
down on the amount of oil.
00:15:16.85\00:15:19.01
And I like to pour it
down the side of the bowl
00:15:19.05\00:15:21.48
just so as the vegetables mix,
00:15:21.52\00:15:26.15
it can get it off
the side of the bowl
00:15:26.19\00:15:28.02
instead of having it poured
on to the vegetables themselves.
00:15:28.06\00:15:33.43
And then they all
soak in to one vegetable.
00:15:33.46\00:15:38.03
So we'll mix that
around, stirring our vegetables,
00:15:38.07\00:15:41.57
get our oil coated on to them.
00:15:41.60\00:15:45.27
You see the variety
and the color we have here.
00:15:45.31\00:15:48.61
You'll notice that I
cut the squash pieces
00:15:48.64\00:15:51.28
a little larger than the potato
00:15:51.31\00:15:53.82
and the sweet potato yam.
00:15:53.85\00:15:57.22
Those things
cook so much faster,
00:15:57.25\00:16:00.26
the squashes cook
so much faster that
00:16:00.29\00:16:03.79
we don't want them to
overcook while our potatoes
00:16:03.83\00:16:06.33
and our sweet
potatoes are cooking.
00:16:06.36\00:16:08.56
So now then we will take
00:16:08.60\00:16:10.07
and we're gonna
add our seasonings.
00:16:10.10\00:16:12.83
And you can add a half
a teaspoon to a teaspoon,
00:16:12.87\00:16:18.44
depending on how much you want
00:16:18.47\00:16:21.88
the seasonings to
be in the vegetables
00:16:21.91\00:16:24.25
or how much you
want the vegetables
00:16:24.28\00:16:27.75
to have their
more natural flavor.
00:16:27.78\00:16:30.52
So I'm just
doing a sprinkle today.
00:16:30.55\00:16:32.62
I'm gonna have more
of a natural vegetable
00:16:37.26\00:16:39.59
flavor come out.
00:16:39.63\00:16:41.23
Just add a little parsley,
just add a little green to it.
00:16:41.26\00:16:44.17
And then we'll mix these in
00:16:48.67\00:16:50.17
and then we'll add
our vegetable salt.
00:16:50.21\00:16:53.21
And basically, we just
want to put enough on to help
00:16:56.34\00:17:01.48
enhance the natural
flavors of the vegetables.
00:17:01.52\00:17:05.99
Okay, so we're gonna
sprinkle on our salt.
00:17:06.02\00:17:07.82
We have quite a few vegetables,
00:17:12.46\00:17:13.80
so I'm using a
little more today.
00:17:13.83\00:17:15.26
All right, now that we
have the vegetables all
00:17:19.20\00:17:24.51
and the seasonings and
the oil all mixed together,
00:17:24.54\00:17:27.58
we're gonna put
them on our pans,
00:17:27.61\00:17:31.55
and be ready to
put them in the oven.
00:17:31.58\00:17:33.21
Spreading our vegetables around
00:17:40.99\00:17:42.59
so they're evenly
spread out on our pans.
00:17:42.62\00:17:45.49
Put in our oven.
00:17:45.53\00:17:49.20
Nice and hot.
00:17:49.23\00:17:50.57
We will bake these at an
oven between 375 and 400.
00:17:50.60\00:17:55.10
And you're gonna be baking
it between 30 to 40 minutes
00:17:55.14\00:17:58.44
just to make sure
everything gets cooked evenly.
00:17:58.47\00:18:02.31
Look how beautiful
our vegetables turned out?
00:18:02.34\00:18:05.08
With just that
little bit of oil,
00:18:05.11\00:18:06.45
they're still crisped
up and browned nicely.
00:18:06.48\00:18:09.45
And we're ready
for roasted vegetables.
00:18:15.72\00:18:18.29
Thank you, Chloe.
That looked great.
00:18:21.86\00:18:23.33
Great way to
have some vegetables.
00:18:23.37\00:18:24.90
Well, next, we're gonna
do our fitness component,
00:18:24.93\00:18:27.30
and helping me out as
usual be my wife Lisa.
00:18:27.34\00:18:30.84
And I won't be trading this out
00:18:30.87\00:18:32.27
'cause this is
one of my favorites.
00:18:32.31\00:18:33.64
Okay, okay, good.
00:18:33.68\00:18:35.01
So I'll do this one.
00:18:35.04\00:18:36.38
But lunges, but they also
have a high soreness potential.
00:18:36.41\00:18:39.31
So if you've not
done them before,
00:18:39.35\00:18:41.28
I would recommend
that you start slow
00:18:41.32\00:18:43.12
and they may not
feel like you've done much
00:18:43.15\00:18:44.92
but wait till the
next day or couple days
00:18:44.95\00:18:46.99
and see if you get sore
and then you can apply more,
00:18:47.02\00:18:49.69
because if you
overdo it the first day,
00:18:49.72\00:18:51.66
you won't be
walking the next day.
00:18:51.69\00:18:53.53
So lunges, there's
couple different ways,
00:18:53.56\00:18:56.06
there's a quad dominant one,
00:18:56.10\00:18:57.73
which the football
players generally do.
00:18:57.77\00:18:59.87
But if you've got bad knees,
00:18:59.90\00:19:02.44
I prefer to actually do the one
00:19:02.47\00:19:03.94
that actually gets
more of the gluteus maximus,
00:19:03.97\00:19:05.74
but I'll show the
football player one first.
00:19:05.77\00:19:09.14
The difference is
in the leg that's back.
00:19:09.18\00:19:11.65
So it'll come down at 90 also.
00:19:11.68\00:19:14.85
And so you're doing
your lunges like this
00:19:14.88\00:19:16.69
and you can do
the traveling ones
00:19:16.72\00:19:18.05
or go up and down like this.
00:19:18.09\00:19:19.69
The key is always so you
don't hurt your knee is that
00:19:19.72\00:19:22.92
your knee is staying
preferably over your ankle,
00:19:22.96\00:19:25.59
never over your toe,
00:19:25.63\00:19:27.06
and your weight
is into your heel.
00:19:27.10\00:19:29.56
Now I prefer the
lunge that your stepping out
00:19:29.60\00:19:32.60
with this one is far as you can.
00:19:32.63\00:19:33.97
So stepping forward,
00:19:34.00\00:19:35.44
your back leg is as
straight as possible,
00:19:35.47\00:19:37.81
and you're going straight down.
00:19:37.84\00:19:39.17
That way your
knee is over your heel
00:19:39.21\00:19:42.58
and you're able to put
your weight in your heel
00:19:42.61\00:19:45.21
and go up and down like this.
00:19:45.25\00:19:46.58
And to start out,
00:19:46.61\00:19:47.95
you could just
do ten on each side,
00:19:47.98\00:19:49.32
you just go up
and down like this
00:19:49.35\00:19:50.75
and do ten, and switch.
00:19:50.79\00:19:52.79
And as you wanna advance,
00:19:52.82\00:19:54.22
you could travel
across the floor like this,
00:19:54.26\00:19:59.39
and keep going.
00:19:59.43\00:20:01.26
And we also have one
where you can do double lunges.
00:20:01.30\00:20:04.27
So you would go down like this
00:20:04.30\00:20:07.17
and travel.
00:20:07.20\00:20:10.61
And then we also have
one that we call Lisa lunges.
00:20:10.64\00:20:13.48
Everybody loves those.
00:20:13.51\00:20:14.98
It's kind of a
lunge squat combination.
00:20:15.01\00:20:17.15
Sometimes our
clients ask if we ever sleep,
00:20:17.18\00:20:19.25
they think we dream these
up in the middle of the night.
00:20:19.28\00:20:20.95
Which sometimes...
00:20:20.98\00:20:22.32
Sometime we do. Sometimes we do.
00:20:22.35\00:20:24.45
In fact, I had a dream
last night about doing jumps.
00:20:24.49\00:20:27.62
But anyway, it's just,
00:20:27.66\00:20:30.76
you'll do a lunge on each leg,
00:20:30.79\00:20:33.43
then you go to a wide stance
and you do two deep squats.
00:20:33.46\00:20:37.63
And then you continue
traveling and doing that.
00:20:37.67\00:20:40.54
Now what if somebody
has trouble balancing
00:20:40.57\00:20:42.27
when they're doing
lunges, what can they do?
00:20:42.30\00:20:45.11
Most people that
have trouble with balance,
00:20:45.14\00:20:47.38
it's because
they're trying to do a line.
00:20:47.41\00:20:50.41
So just stay wide, stay
in your hip width or more.
00:20:50.45\00:20:55.82
Can they stand next to a wall?
00:20:55.85\00:20:57.19
Yeah, of course. Yeah.
00:20:57.22\00:20:58.59
Yeah, if you're having trouble,
00:20:58.62\00:21:00.02
just get a chair or a
wall or something like that
00:21:00.06\00:21:02.96
and just balance
yourself on it to begin with.
00:21:02.99\00:21:05.46
And you don't have to go
like as deep as I'm going
00:21:05.49\00:21:07.96
first few times either.
00:21:08.00\00:21:09.33
You could just go
like this, a small lunge.
00:21:09.36\00:21:11.33
Okay, great. Awesome.
00:21:11.37\00:21:13.23
Thank you, Lisa. That was great.
00:21:13.27\00:21:15.17
Okay, Jay. All right, Dick.
00:21:15.20\00:21:16.81
So what about
some other exercises
00:21:16.84\00:21:20.51
to maybe go
along with digestion?
00:21:20.54\00:21:23.11
What could we maybe do
some walking or something or...
00:21:23.14\00:21:25.75
One of the best things we can do
00:21:25.78\00:21:27.12
right after we have a
meal is to go for a light walk.
00:21:27.15\00:21:29.72
And the key is light walk.
00:21:29.75\00:21:31.62
We're not looking to do an
aerobic workout at that time.
00:21:31.65\00:21:34.29
But by going
for that light walk,
00:21:34.32\00:21:36.36
we stimulate the
digestive process
00:21:36.39\00:21:38.19
and also the
muscles are always looking
00:21:38.23\00:21:40.56
for fatty acids to burn.
00:21:40.60\00:21:43.06
And so it actually
helps us to metabolize fats
00:21:43.10\00:21:45.23
much more effectively
by taking a light walk
00:21:45.27\00:21:47.47
after consuming something.
00:21:47.50\00:21:49.40
Okay, so that would be
maybe principle number one is
00:21:49.44\00:21:52.14
don't lay down after a meal.
00:21:52.17\00:21:54.18
Don't lay down, right.
00:21:54.21\00:21:55.54
Keep moving, because
typically in America,
00:21:55.58\00:21:56.95
the way I grew up
at least in our home
00:21:56.98\00:21:58.81
you basically start it
out with a little bit of food
00:21:58.85\00:22:01.25
and you build up
steam as the day went on,
00:22:01.28\00:22:03.22
and then you got
to the end of the day,
00:22:03.25\00:22:04.59
and shazam, you
have this big feast,
00:22:04.62\00:22:06.45
and then everybody
kind of laid around, right.
00:22:06.49\00:22:08.82
I was out on my bike,
metabolizing my meal, okay.
00:22:08.86\00:22:12.69
But so the first thing
would be active after the meals,
00:22:12.73\00:22:15.00
we're gonna talk
about summarizing
00:22:15.03\00:22:16.53
how we can cooperate
with the digestive process,
00:22:16.56\00:22:19.80
hydrating ourselves.
00:22:19.83\00:22:21.50
The minute we get
up in the morning,
00:22:21.54\00:22:22.87
we should start
drinking some water.
00:22:22.90\00:22:24.74
The thing is, remember,
00:22:24.77\00:22:26.11
the liver has been
cleaning the blood,
00:22:26.14\00:22:27.84
the kidneys have been
working through the night
00:22:27.88\00:22:29.41
to take out the
toxins and the metabolites
00:22:29.44\00:22:31.71
and so forth.
00:22:31.75\00:22:33.08
So now we wanna get
them out of the body, right?
00:22:33.11\00:22:34.45
Right.
00:22:34.48\00:22:35.82
So obviously, would
be nice to be able to try
00:22:35.85\00:22:38.02
to stimulate the
bowels early in the morning.
00:22:38.05\00:22:40.32
Okay, so the next thing we
wanna look at is how about,
00:22:40.36\00:22:42.82
you know, people that just
kind of eat just to be eating.
00:22:42.86\00:22:45.86
Have you ever seen that? Right.
00:22:45.89\00:22:47.43
Okay, so the
other thing would be is
00:22:47.46\00:22:49.00
what about all these,
00:22:49.03\00:22:50.37
if you go to work
sometimes, you know,
00:22:50.40\00:22:51.73
the people who
have a candy dishes out.
00:22:51.77\00:22:53.10
Yes.
00:22:53.13\00:22:54.47
And things like that
and we're always eating
00:22:54.50\00:22:55.84
and things like that.
00:22:55.87\00:22:57.21
Try to minimize
or eliminate those.
00:22:57.24\00:22:58.97
Right.
00:22:59.01\00:23:00.34
Okay, so then we
will look at that.
00:23:00.38\00:23:01.71
And then we also look at really
how important is breakfast?
00:23:01.74\00:23:04.51
Breakfast is, in my opinion,
00:23:04.55\00:23:05.98
the most
important meal of the day.
00:23:06.01\00:23:07.35
Just the very word of it,
break-fast, break the fast.
00:23:07.38\00:23:10.25
And I want to come
back to one thing there,
00:23:10.29\00:23:12.05
I believe and
this is my own feeling
00:23:12.09\00:23:13.76
that snacking causes
and creates inflammation.
00:23:13.79\00:23:16.93
Okay.
00:23:16.96\00:23:18.29
We got to let the body
have a chance to relax.
00:23:18.33\00:23:20.36
And a lot of these
autoimmune type disorders,
00:23:20.40\00:23:23.57
like the
fibromyalgia, chronic fatigues,
00:23:23.60\00:23:25.47
and so on so forth,
00:23:25.50\00:23:26.84
can be eliminated by
just eating regular meals,
00:23:26.87\00:23:30.14
stop snacking.
00:23:30.17\00:23:32.14
Okay.
00:23:32.17\00:23:34.28
So really, we
hear a lot of programs
00:23:34.31\00:23:36.58
being pushed for
six, seven, eight meals,
00:23:36.61\00:23:38.35
we've both done that.
00:23:38.38\00:23:39.71
Yes. Doesn't work.
00:23:39.75\00:23:41.08
And we see that the prilosec
00:23:41.12\00:23:42.65
and all the other digestive aids
00:23:42.68\00:23:44.82
are going up incrementally,
00:23:44.85\00:23:46.72
proportionately to how
many meals we're eating.
00:23:46.76\00:23:48.32
Right.
00:23:48.36\00:23:49.69
Okay, so the thing is
00:23:49.72\00:23:51.06
this would be ideally
to eat that breakfast,
00:23:51.09\00:23:52.49
okay, let it start digesting
00:23:52.53\00:23:54.10
and maybe start
introducing water between meals.
00:23:54.13\00:23:57.13
Not a lot of
fluids with the meals
00:23:57.17\00:23:58.93
because we're gonna dilute
the digestive enzymes, right?
00:23:58.97\00:24:01.67
Correct. And the
acids in the stomach.
00:24:01.70\00:24:03.57
And so we let the
food in there work.
00:24:03.61\00:24:05.81
Think about all
the organs in the body,
00:24:05.84\00:24:08.51
the heart, the lungs,
00:24:08.54\00:24:09.91
they work and then they rest.
00:24:09.94\00:24:11.61
They rest.
00:24:11.65\00:24:12.98
Why would we think
that the digestive tract
00:24:13.01\00:24:15.15
needs to be working
all the time, right?
00:24:15.18\00:24:17.12
Right.
00:24:17.15\00:24:18.49
And that's so key
00:24:18.52\00:24:19.85
because there are so
many things that happen,
00:24:19.89\00:24:21.22
the absorption,
00:24:21.26\00:24:22.59
all our nutrients is just a key,
00:24:22.62\00:24:24.06
plus, all the
cleansing that has to take place
00:24:24.09\00:24:26.59
through that area,
00:24:26.63\00:24:27.96
it's all right there.
00:24:28.00\00:24:29.33
So in order to
maximize the efforts,
00:24:29.36\00:24:30.93
it has to have a chance to rest.
00:24:30.97\00:24:32.57
Okay, so we get
up in the morning,
00:24:32.60\00:24:35.17
whatever that is,
00:24:35.20\00:24:36.54
if somebody works a night shift
00:24:36.57\00:24:37.91
or something like that,
whatever their morning is,
00:24:37.94\00:24:39.47
drink some fluids
the minute you get up.
00:24:39.51\00:24:41.54
Some people like to put a
little lemon in there, okay.
00:24:41.58\00:24:44.21
We're talking
about non-caloric foods
00:24:44.25\00:24:47.22
and liquids in between meals.
00:24:47.25\00:24:50.22
So we get up in the
morning, maybe a little bit,
00:24:50.25\00:24:52.09
some people like to do a
little bit warm to start,
00:24:52.12\00:24:53.92
try to stimulate the
bowels, to get them to move,
00:24:53.96\00:24:56.46
and we go through that,
we eat some good breakfast,
00:24:56.49\00:24:59.06
maybe get the exercise in,
00:24:59.09\00:25:00.43
in the morning or
wherever you can fit it in,
00:25:00.46\00:25:01.93
wherever you're most
likely to do it, right?
00:25:01.96\00:25:04.73
There's no
perfect time to exercise.
00:25:04.77\00:25:06.10
Is there? No.
00:25:06.13\00:25:07.70
When you do it,
it's the perfect time.
00:25:07.74\00:25:09.07
Yeah, right.
00:25:09.10\00:25:10.44
Okay, so then
they eat the breakfast,
00:25:10.47\00:25:12.21
go through the day,
00:25:12.24\00:25:13.58
and then start drinking
the fluids between the meals.
00:25:13.61\00:25:15.81
And then as we
approach the next meal,
00:25:15.84\00:25:18.71
start tapering back
on the fluids, right?
00:25:18.75\00:25:20.68
Correct.
00:25:20.72\00:25:22.05
And then consume the next meal,
00:25:22.08\00:25:23.92
okay, chew thoroughly.
00:25:23.95\00:25:25.52
You know, when I was a kid,
00:25:25.55\00:25:27.62
we couldn't have the TV on.
00:25:27.66\00:25:30.13
Now we don't have a
TV on at our home either
00:25:30.16\00:25:32.23
but we have the laptop on.
00:25:32.26\00:25:33.60
Right.
00:25:33.63\00:25:34.96
And our phones on. Yeah.
00:25:35.00\00:25:36.33
And things like that.
00:25:36.36\00:25:37.70
We're
distracted and we're eating
00:25:37.73\00:25:39.07
out of bags and boxes
00:25:39.10\00:25:40.44
and stuff rather than
dishing up serving sizes.
00:25:40.47\00:25:43.00
Don't you think
somebody overeating is
00:25:43.04\00:25:44.37
because we're eating,
00:25:44.41\00:25:45.74
we're sticking
our arm in the bag
00:25:45.77\00:25:47.11
and bringing more out,
00:25:47.14\00:25:48.48
and we're putting the
pots right on the table
00:25:48.51\00:25:49.84
rather than
serving ourselves up,
00:25:49.88\00:25:51.28
taking a plate,
and sitting down?
00:25:51.31\00:25:52.75
Absolutely.
00:25:52.78\00:25:54.12
And of course,
and one of the things
00:25:54.15\00:25:55.48
people watch a lot of
when they eat is sports.
00:25:55.52\00:25:57.89
And, you know,
00:25:57.92\00:25:59.25
people can become very
fanatical about their sports,
00:25:59.29\00:26:01.52
and especially, you think,
00:26:01.56\00:26:02.89
take like a football game.
00:26:02.92\00:26:04.26
Your team runs a
long run or a long pass.
00:26:04.29\00:26:06.93
Yay!
00:26:06.96\00:26:08.30
Then all of a
sudden they fumble.
00:26:08.33\00:26:09.66
Boo!
00:26:09.70\00:26:11.03
Then they get it back
again with interception.
00:26:11.07\00:26:12.40
Yay!
00:26:12.43\00:26:13.77
So what's happening to your
emotions are going up and down.
00:26:13.80\00:26:15.57
What's it doing to
your digestive tract?
00:26:15.60\00:26:16.97
Yeah, yeah,
it's speeding you up.
00:26:17.01\00:26:18.34
Yeah.
00:26:18.37\00:26:19.71
Now the
interesting thing is I see that
00:26:19.74\00:26:21.08
people will sit down
00:26:21.11\00:26:22.44
and they'll watch a
three-hour sporting event
00:26:22.48\00:26:23.81
and they say they
don't have time to exercise.
00:26:23.85\00:26:25.18
Right.
00:26:25.21\00:26:26.55
They watch
other people exercise,
00:26:26.58\00:26:27.92
but not exercise themselves.
00:26:27.95\00:26:29.28
And also, along that line,
00:26:29.32\00:26:31.45
they'll sit down
and watch one-hour,
00:26:31.49\00:26:32.89
two-hour cooking show, right,
00:26:32.92\00:26:36.19
and then say they don't have
time to cook their own food.
00:26:36.22\00:26:38.36
So we're watching
other people exercise
00:26:38.39\00:26:41.13
and make food
00:26:41.16\00:26:42.50
and then we're doing
drive through windows
00:26:42.53\00:26:43.87
and eating in the car.
00:26:43.90\00:26:45.23
Correct.
00:26:45.27\00:26:46.60
So anyway, so they get
a little tangent there.
00:26:46.63\00:26:48.67
Okay, so we have the morning,
00:26:48.70\00:26:50.31
we're doing the
fluids and things like that.
00:26:50.34\00:26:51.87
And maybe the lightest
meal should be the last one
00:26:51.91\00:26:53.78
if there is a meal.
00:26:53.81\00:26:55.14
Absolutely.
00:26:55.18\00:26:56.51
So we've seen this
time and time again
00:26:56.54\00:26:57.88
that when people
follow this program,
00:26:57.91\00:26:59.35
they can get off these GERD,
00:26:59.38\00:27:02.32
these heartburn medications
00:27:02.35\00:27:03.79
in a relatively
quick period of time.
00:27:03.82\00:27:05.35
Right.
00:27:05.39\00:27:06.72
So anyway,
00:27:06.76\00:27:08.09
so those are
some of the principles
00:27:08.12\00:27:09.46
we want to share.
00:27:09.49\00:27:10.83
Anything to close,
anybody that you can think of,
00:27:10.86\00:27:12.19
will be hard to
isolate one person
00:27:12.23\00:27:14.43
that has followed this
00:27:14.46\00:27:15.80
and got off
their digestion meds.
00:27:15.83\00:27:18.93
Well, you and I both
know from our own experience,
00:27:18.97\00:27:22.00
the difference
between eating all those meals
00:27:22.04\00:27:24.74
and eating the way we do now.
00:27:24.77\00:27:26.11
So it's not like we don't know
00:27:26.14\00:27:27.91
what we're talking
about on this regard,
00:27:27.94\00:27:30.05
not only do we understand it
from a physiological standpoint
00:27:30.08\00:27:33.95
as health experts but also
through practical application
00:27:33.98\00:27:36.85
because the way we used to live.
00:27:36.89\00:27:38.32
And that's why Jay and
I are doing this program,
00:27:38.35\00:27:40.42
we're helping you to
avoid some of the mistakes
00:27:40.46\00:27:43.02
we made and
helping you to have life
00:27:43.06\00:27:45.39
and have it more abundantly.
00:27:45.43\00:27:46.76
And that's what
Optimize 4 Life is about.
00:27:46.80\00:27:48.50
You can go to our
website at Optimize4Life.org,
00:27:48.53\00:27:51.23
find more information.
00:27:51.27\00:27:52.60
God bless you.
00:27:52.63\00:27:53.97
Thank you for joining us.
00:27:54.00\00:27:55.34
We'll see you next
time on Optimize 4 Life.
00:27:55.37\00:27:56.71