Every year, 1.4
million Americans
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are diagnosed with diabetes.
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The sad thing is most
of them are preventable.
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By optimizing your lifestyle,
00:00:07.84\00:00:09.67
you can prevent
diabetes and reverse it.
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Find out how,
next, on Optimize 4 Life.
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Hello I'm Dick Nunez,
exercise physiologist.
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And I'm Jay Sutcliffe,
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Professor and
Registered Dietitian.
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Well, Dick, cats out of the bag.
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1.4 million new cases a
year, diabetes mellitus.
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Type 2, mainly 90% of
them are type 2 diabetics.
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Wow.
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Doesn't have to be.
Does it? No, it doesn't.
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So easily
preventable and easily reversed.
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Okay.
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So we're right now into
10 weeks of this program,
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some people may already
be reversing that condition
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that's causing
abnormal blood sugar control.
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Okay.
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Maybe they're
not full diabetics,
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maybe they're
pre-diabetic Syndrome X.
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Pre-metabolic or whatever
system you want to call it.
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But it really has to deal with
what we call endocrine system.
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Right. Okay.
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The endocrine system now
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is a group of glands in the body
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that either secretes
or prohibits or inhibits
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the release of different
hormones that in the sense
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are trying to in a sense
put the body into homeostasis,
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another fancy
word to say imbalance.
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Right. Okay.
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So why don't
you take us through,
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and when we put the graphic
up with the endocrine system,
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and then you can take
us through a little bit
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of the anatomy
and the physiology
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of the endocrine system.
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Okay, well we have
the hypothalamus up there
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which is a thought process
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like a central
regulator of so many functions
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throughout the body.
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The pituitary
gland has a lot to do
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with our growth as we know.
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Somebody who has a
hyperactive pituitary,
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they can get very large.
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Pineal gland, pineal
gland we talked about
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as far as releasing chemicals
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that want to help
you sleep or wake up.
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Thyroid gland,
that's one big one,
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as far as
regulating our metabolism.
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And a lot of people say
they have glandular problems
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because they're overweight,
well, salivary gland, usually.
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And I have the thymus
gland, we have the pancreas,
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pancreas, of
course, produces insulin.
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We have the
adrenals, the ovaries, well,
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part of us do and
testicles in the other part.
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And then the placenta,
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you know, all
these things are...
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Make up the endocrine system,
they all produce chemicals
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that help to keep us normal,
help us to keep youthful,
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and obviously, all these things
are affected by lifestyle, Jay.
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Okay.
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So when you think
about all of these glands
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that make up, what we
call the endocrine system
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and they're regulating hormones.
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Aren't they primarily? Yeah.
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Turning on different functions,
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turning off different
functions in the body?
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And keeping them regulated,
and that's a big thing.
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'Cause you don't want
too much of certain hormones.
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Okay.
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So that's what
we've known traditionally,
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and we learned in school
about the endocrine system.
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But there's another
endocrine organ that we have now
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determined as metabolically
active in releasing hormones
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and things like that,
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and it's called
the visceral fat.
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Okay. Okay. How does that sound?
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Visceral, kind of, you know,
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some words feel
good in your mouth
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when you say them.
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I like that one, visceral.
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What was
visceral mean to you Dick,
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when you hear
something being visceral?
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Well, unfortunately,
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I always associate that
with a very large beer belly,
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so I'm not thinking
good things good thing.
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And when we show the
graphic of that, okay,
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this is where
visceral fat looks like.
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Now there's two types of
fat, basically on the body.
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We have what's
called subcutaneous fat,
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when people say, "Oh,
can you pinch an inch?"
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Right.
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That's
subcutaneous, like, a submarine
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just underneath the surface.
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This year what we had
was visceral fat, okay.
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And we see that the in the sense
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the protrusion of the belly.
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Right. Okay.
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We all have had an
uncle, we've had an uncle,
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in a sense that
has looked like that.
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Pink, really? Well, okay.
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So what we have here is
we have that visceral fat
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because if you end up and
whenever you hit that belly
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right there what
would it feel like?
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It would actually
feel hard like a drum,
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which makes them
think that they just have
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a lot of muscle under there.
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Okay, some people say,
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when they get a nice
what do they call that,
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a toned belly, they call
it or what do they call that
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when they have
the nice little...
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Oh, six-pack.
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They call it six-pack.
This is called the keg.
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Okay.
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But here's the
thing, some of these guys,
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especially a lot of lifters
will get this visceral fat look
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and they have a
very pronounced belly,
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and they can actually contract
their abdomen and still show...
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Okay.
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Some of the washboard
effect or the six-pack look
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on the outer aspect
of their abdomen wall,
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because that fat's not on
the outside it's underneath.
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That's right.
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And they think again,
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they think they just
have a lot of muscle mass,
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they're really
fooling themselves
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and men are very good that.
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We actually have friends
who, she was a personal trainer
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and relatively fit still,
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and her husband
was an old bodybuilder,
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power lifter
and a very good one.
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And he had
some, lot of body fat,
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and, of course, woman,
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notoriously will
look in the mirror and go,
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"Oh, I look terrible,"
even though they look good.
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This guy looked in the mirror
and even with all the body fat,
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he said to his wife,
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because you know
underneath all this flab,
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I can see, I still got it. Wow.
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And somehow that made them
feel good as he strutted away,
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you know, but this is bad news,
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and it's also the
biggest thing, Jay,
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is that visceral fat, wow,
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it is a huge risk
factor for heart disease
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and other diseases.
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And unfortunately, I mean,
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maybe we're
making too light of it,
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making jokes
because it's a real thing.
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It's very dangerous because...
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In a sense, it's releasing
a lot of fat and triglycerides
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into the bloodstream in a sense,
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if we have a tendency
when we gain weight to,
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in a sense, gain it
at the beltline or above.
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That means that we're probably
gaining more visceral fat.
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Okay, and that's
dangerous because in a sense
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that's right
around the visceral organs
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or the vital organs of the body.
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And so really
this is, in a sense,
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a person is like a
clicking time bomb ready to go
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off a matter of
time as we gain inches
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and like I keep joking about,
is the rings on the tree...
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Right. Okay.
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When we start
putting on there, in a sense,
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it's dangerous.
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Now ladies
don't like it as well,
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but they tend to
store fat below the waist,
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not all them, but
some do, not all of them.
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But we have a
tendency and they don't like
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because they say their thighs
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and gluteus
maximus is too maximus.
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And then found down
the back of their legs.
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That's right.
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But actually
that's more protective
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against heart disease...
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And diabetes and
different things like that.
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That's because their hormones
protect them for a while,
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but what happens for women,
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and they have too much body fat,
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they actually turn the
androgens in their body,
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or the male hormones
because both genders have both
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male and female
hormones in their body.
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But it takes the androgens
and turns them into estrogen,
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so they even have more estrogen
than they need which was
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do increases the
risk of breast cancer,
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uterine cancer, ovarian cancer,
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it makes the menstrual
cycle much, much worse.
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Because they have an over
swelling of the uterine lining,
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lot of cramping and so on.
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And women who
change their lifestyle
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within two months can
basically be symptom-free.
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And you talk to
any healthy woman,
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who practices a healthy
lifestyle and she'll tell you
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her menstrual
cycle was no big deal.
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Okay, super.
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So really we're talking
about the whole endocrine system
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and we talked about
all the different organs
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that you discussed
there at the beginning.
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We've now added to
that visceral fact,
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'cause that really
throws off a hormonal imbalance
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throughout the body.
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All those glands are
affected by this visceral fat.
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And so we need to see
people doing regular aerobic,
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and strength training exercise,
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getting the dietary
component and the sleep.
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But, in the sense,
when we're stressed out,
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when we're running
from here and there
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and you've got so many
text messages going on,
00:07:53.67\00:07:55.97
we've got the got
the phone calls going,
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we got the TV on, we're
driving in the car and eating,
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we release a hormone
from the adrenal glands
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that are just sitting
on top of the kidneys,
00:08:03.61\00:08:05.51
the renal glands, adrenal
right on top of the kidneys,
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they release a
hormone called cortisol,
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talk about the
destructive nature of cortisol,
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a stress hormone.
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Well, I know at first hand,
Jay, because not too long ago,
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by about seven years ago,
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I went through a
great stress in my life
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and during that
stress time period,
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I went through
several years hardly sleeping.
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Two and three hours at night,
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I was battling all
sorts of different problems
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including
stress-induced arrhythmia,
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and that that's not
a comfortable thing,
00:08:35.21\00:08:37.15
even though it
was a benign thing,
00:08:37.18\00:08:38.65
it's still very uncomfortable.
00:08:38.68\00:08:40.22
So finally, I was concerned
about not only my physical
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and emotional health
00:08:44.09\00:08:45.42
but my spiritual health as well.
00:08:45.45\00:08:46.86
And, so, you
finally get to the place
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where you go enough and
then I had my body checked
00:08:48.86\00:08:52.73
and my cortisol
levels were off the chart.
00:08:52.76\00:08:55.23
And what that meant
was my testosterone level
00:08:55.26\00:08:57.57
was becoming very low
00:08:57.60\00:08:59.23
and so you have a
lot of things happening
00:08:59.27\00:09:01.77
like increased
body fat being stored,
00:09:01.80\00:09:04.27
you have muscle being broken
down instead of building up.
00:09:04.31\00:09:08.01
You have bones are
not developing properly.
00:09:08.04\00:09:10.25
Basically, when you have
this cortisol level too high,
00:09:10.28\00:09:13.35
it's destroying your body.
00:09:13.38\00:09:14.98
And I was feeling it.
00:09:15.02\00:09:16.35
So is there a lot
of mental aspect...
00:09:16.38\00:09:18.82
That's not necessarily
a physiological thing
00:09:18.85\00:09:20.86
that you do to get
more cortisol in your body,
00:09:20.89\00:09:22.82
it's our thought processes.
00:09:22.86\00:09:24.19
Thought process, right.
00:09:24.23\00:09:25.56
It's the way we
handle the incoming stimulus
00:09:25.59\00:09:27.20
or the incoming information
00:09:27.23\00:09:29.13
and then also we start putting
on more of that visceral fat,
00:09:29.16\00:09:31.77
so it's a
vicious cycle, isn't it?
00:09:31.80\00:09:33.13
Right. Downward spiral.
00:09:33.17\00:09:34.50
And then the people who
watch body and spirit, you know,
00:09:34.54\00:09:37.21
I've been doing this
from 2000 and they see me now,
00:09:37.24\00:09:40.68
and they go wow, you don't
look like you did 10 years ago.
00:09:40.71\00:09:45.21
Well, they're right,
I'm so much happier now,
00:09:45.25\00:09:47.28
and that happiness
leads to a healthier life.
00:09:47.32\00:09:50.09
So an outlook on this
as well. Oh, absolutely.
00:09:50.12\00:09:52.75
So let's bring in the
mental to the endocrine system,
00:09:52.79\00:09:54.62
bringing in the mental aspect.
00:09:54.66\00:09:56.79
Okay, we talked about
earlier about this scripture
00:09:56.83\00:10:00.03
that we talked about
00:10:00.06\00:10:01.40
"A peaceful heart
leads to a healthy body"
00:10:01.43\00:10:04.27
Proverbs 14:30.
00:10:04.30\00:10:05.97
A peaceful heart and mind
00:10:06.00\00:10:08.30
leads to a healthy
body, you've experienced that.
00:10:08.34\00:10:11.57
Absolutely, I have
a peaceful heart now.
00:10:11.61\00:10:13.44
Wow.
00:10:13.48\00:10:14.81
It makes all the
difference in the world Jay.
00:10:14.84\00:10:16.18
And then the hormones
come back into balance,
00:10:16.21\00:10:17.91
but this fat strips away.
00:10:17.95\00:10:20.08
So it's not a genetic thing.
00:10:20.12\00:10:21.68
The muscles come back and...
00:10:21.72\00:10:23.05
The muscles come
back and all of a sudden,
00:10:23.08\00:10:24.42
you go wow, who would
have thought it, you know.
00:10:24.45\00:10:26.39
So this is where a lot of times
00:10:26.42\00:10:27.76
we just deal with
the physical aspect.
00:10:27.79\00:10:29.42
Count to 10
when you're stressed,
00:10:29.46\00:10:31.69
or those types of things,
okay, they can help, okay,
00:10:31.73\00:10:34.46
that might be just a temporary
00:10:34.50\00:10:36.80
steppingstone to get
to where we need to be.
00:10:36.83\00:10:38.93
Yeah.
00:10:38.97\00:10:40.30
Okay, so we look
at the mental aspect,
00:10:40.34\00:10:42.00
dealing with that the
physical aspect, okay,
00:10:42.04\00:10:45.01
dealing with our emotions
00:10:45.04\00:10:46.37
and the stimuli and
the stress coming in.
00:10:46.41\00:10:49.94
Okay.
00:10:49.98\00:10:51.31
So now we need to talk
a little bit more about,
00:10:51.35\00:10:53.08
"What about the exercise
component or cardiovascular?
00:10:53.11\00:10:57.39
Do we do more strength training?
00:10:57.42\00:10:59.45
Does that help with the
endocrine tone or balance?
00:10:59.49\00:11:00.92
Oh, absolutely.
00:11:00.96\00:11:02.29
Actually, here's the
thing, I was training hard
00:11:02.32\00:11:04.09
all the time,
00:11:04.13\00:11:05.46
even despite what
I was going through
00:11:05.49\00:11:07.83
with the cortisol
levels being raised
00:11:07.86\00:11:09.23
and so on and so
forth, and, you know,
00:11:09.26\00:11:10.73
when you're going through
all of the stress and people,
00:11:10.77\00:11:13.77
well, many people go,
oh, you're stressed out?
00:11:13.80\00:11:16.14
Well, stop worrying about it.
00:11:16.17\00:11:17.51
There I just fixed
you and they'll walk...
00:11:17.54\00:11:18.97
It doesn't work that way.
00:11:19.01\00:11:20.34
You know, you're going
through things in your mind,
00:11:20.38\00:11:22.01
you have to work through
it, and it's very difficult.
00:11:22.04\00:11:24.88
The exercise, I will say,
00:11:24.91\00:11:26.65
was the one thing
that kept me going.
00:11:26.68\00:11:28.32
Because regardless of
how stressed out I was,
00:11:28.35\00:11:30.65
if I went and worked out,
00:11:30.69\00:11:32.02
at least it would give me
some feeling of well-being
00:11:32.05\00:11:34.32
and give me that endocrines
or that endorphins rush
00:11:34.36\00:11:36.93
till at least I was
able to continue functioning.
00:11:36.96\00:11:39.16
But there were, you know, years
00:11:39.19\00:11:40.53
I was at the Black
Hills and even here at 3ABN,
00:11:40.56\00:11:43.77
struggling to get through things
00:11:43.80\00:11:45.13
because of what I
was going through.
00:11:45.17\00:11:46.60
Now it's just a
totally different feeling.
00:11:46.63\00:11:48.50
So can the exercise offset that
cortisol to a certain level?
00:11:48.54\00:11:52.61
It might minimize the
negative effects to it,
00:11:52.64\00:11:54.44
but it's not gonna
totally reverse that.
00:11:54.48\00:11:55.91
Okay, so...
00:11:55.94\00:11:57.28
You got to get everything
else back in order first.
00:11:57.31\00:11:58.65
Okay, so then let's do this.
00:11:58.68\00:12:00.02
Let's go to Chloe's
segment on Italian Sauce.
00:12:00.05\00:12:02.78
Oh, good. Come back
and do some exercise.
00:12:02.82\00:12:05.59
We can do that.
00:12:05.62\00:12:06.96
And then we do
some summary like points
00:12:06.99\00:12:08.32
that people can follow to
bring their cortisol levels
00:12:08.36\00:12:11.06
or if it's already
down for them, good.
00:12:11.09\00:12:12.89
Let's keep it down.
00:12:12.93\00:12:14.26
So let's get to that.
00:12:14.30\00:12:15.63
So let's go right now
to Chloe's Italian sauce.
00:12:15.66\00:12:17.93
Sometimes there
are certain sauces,
00:12:17.97\00:12:20.50
or a certain thing for a meal
00:12:20.54\00:12:22.40
that would just
push it over the top,
00:12:22.44\00:12:24.21
like say, when you're
gonna do like your own pizza,
00:12:24.24\00:12:26.54
or you're gonna probably do
00:12:26.57\00:12:27.91
some kind of a red
sauce or something.
00:12:27.94\00:12:30.38
It's funny how,
one, it sounds like, oh,
00:12:30.41\00:12:32.28
it's a red sauce
so I can buy Prego,
00:12:32.31\00:12:33.75
I can go get a
can and that stuff.
00:12:33.78\00:12:35.12
But there's something about
when you make it from scratch
00:12:35.15\00:12:37.19
and you use the
fresh ingredients
00:12:37.22\00:12:39.19
and you put it together,
00:12:39.22\00:12:40.56
or you can take an
ordinary meal and click it up.
00:12:40.59\00:12:43.36
And tomatoes,
high in lycopene. Okay.
00:12:43.39\00:12:45.99
Okay, good for
the immune system,
00:12:46.03\00:12:47.93
good all-round antioxidant.
00:12:47.96\00:12:49.53
Let's go to Chloe now
00:12:49.56\00:12:50.90
and she's gonna show
us how to make just that
00:12:50.93\00:12:52.27
knockout tomato
sauce that we used to use,
00:12:52.30\00:12:55.27
it's Italian sauce that we
used to use at our restaurants.
00:12:55.30\00:12:57.57
Hello, welcome
back to my kitchen.
00:12:59.04\00:13:01.44
In this session, we're
featuring veggie burgers.
00:13:01.48\00:13:03.95
Veggie burgers can be
bought in many grocery stores
00:13:03.98\00:13:06.88
or health food stores
00:13:06.92\00:13:08.25
but this happens
to be a favorite,
00:13:08.28\00:13:09.62
a favorite of
many of our customers,
00:13:09.65\00:13:11.19
when we owned our restaurants.
00:13:11.22\00:13:12.95
And so I want to show
you how to make them today.
00:13:12.99\00:13:14.92
They are so versatile.
00:13:14.96\00:13:16.29
You can do many,
many things with them.
00:13:16.32\00:13:18.26
You can make the
regular burgers with them,
00:13:18.29\00:13:21.10
or you can make
a meatball style,
00:13:21.13\00:13:23.57
or you can make
crumbles for other things,
00:13:23.60\00:13:25.43
tacos or
whatever you want to use.
00:13:25.47\00:13:27.70
So I'm gonna show you
all those tricks today,
00:13:27.74\00:13:29.50
and I just want to just tell you
00:13:29.54\00:13:32.01
what the ingredients are today.
00:13:32.04\00:13:34.21
We're gonna be
using oats as our base,
00:13:34.24\00:13:37.38
we're gonna have some
carrots, some soy sauce,
00:13:37.41\00:13:40.65
salsa, nutritional yeast,
00:13:40.68\00:13:43.39
our different
seasonings, and nuts.
00:13:43.42\00:13:46.96
We are also gonna add
some canned refried beans
00:13:46.99\00:13:50.29
because that adds
moisture to the burger.
00:13:50.33\00:13:54.00
These, once they're cooked,
00:13:54.03\00:13:55.36
you can do so
many things with them,
00:13:55.40\00:13:56.90
freeze them,
serve them right away,
00:13:56.93\00:13:58.83
have them on the barbecue,
00:13:58.87\00:14:00.64
they're just very
versatile in many aspects,
00:14:00.67\00:14:03.24
they go very well
with many different meals.
00:14:03.27\00:14:05.34
So I want to show
you how to do that today.
00:14:05.37\00:14:07.51
So let's get started.
00:14:07.54\00:14:09.31
All right, I have 4 cups
of water boiling on the stove.
00:14:09.34\00:14:13.42
I'm going to add our oats.
00:14:13.45\00:14:15.05
All right, oats are
already starting to boil,
00:14:20.62\00:14:22.76
which is good,
we're gonna add our beans,
00:14:22.79\00:14:25.93
we want them to
kind of disappear
00:14:25.96\00:14:28.50
into the mixture,
we don't want clumps.
00:14:28.53\00:14:31.77
I'm using two
cans of beans today.
00:14:31.80\00:14:34.07
Two cups of long cooking oats,
00:14:34.10\00:14:37.67
two cups of quick cooking oats,
00:14:37.71\00:14:42.94
we're adding 3/4th
of a cup of salsa...
00:14:42.98\00:14:46.38
half a cup of
Braggs Liquid Aminos.
00:14:49.72\00:14:52.95
Then we get our seasonings
in here so they can meld.
00:14:52.99\00:14:55.66
We have a tablespoon of
onion, tablespoon of basil,
00:14:55.69\00:14:58.79
tablespoon of sage,
00:14:58.83\00:15:00.73
and just half a
teaspoon of red pepper flakes,
00:15:00.76\00:15:03.93
just to kind of add a zip.
00:15:03.97\00:15:05.63
And we're gonna continue
adding a few more ingredients,
00:15:05.67\00:15:08.37
we're gonna add
handful of shredded carrots,
00:15:08.40\00:15:12.01
some nutritional
yeast, a quarter cup.
00:15:12.04\00:15:15.48
So today, I'm adding
about a cup of walnuts,
00:15:15.51\00:15:18.85
a quarter cup of
some sliced almonds
00:15:18.88\00:15:23.52
and about half a
cup of sunflower seeds.
00:15:23.55\00:15:26.92
And now that we have it boiling,
00:15:26.96\00:15:30.16
we are just gonna
put the lid on it.
00:15:30.19\00:15:31.93
We're just gonna
turn the heat off
00:15:35.93\00:15:37.27
and let it set for
just a few minutes.
00:15:37.30\00:15:39.73
Our mixture is all set up
and ready to pan up on pans.
00:15:39.77\00:15:45.64
It's nice and thick, just
the way we want it to be.`
00:15:46.68\00:15:50.08
And I want to show
you different methods
00:15:50.11\00:15:51.85
and variations
of how you can use
00:15:51.88\00:15:54.88
this mixture in different ways.
00:15:54.92\00:15:58.42
And so I'm just gonna
place my ring on here.
00:15:58.45\00:16:02.02
I'll put a level scoop in here.
00:16:02.06\00:16:05.53
And I have found
that to keep the press
00:16:05.56\00:16:08.40
from sticking to the mixture,
00:16:08.43\00:16:10.83
put a little piece of
Saran Wrap over the top...
00:16:10.87\00:16:12.77
and it comes off real nicely,
00:16:16.04\00:16:17.84
you have a nice uniform
burger sitting on your pan.
00:16:17.87\00:16:21.38
And just use your
small scoop to make,
00:16:21.41\00:16:25.51
what you might
consider meatballs.
00:16:25.55\00:16:29.52
You can take this mixture
and just put it on the pan...
00:16:29.55\00:16:35.66
Spread it out.
00:16:39.09\00:16:42.03
So what we're gonna do
is we are going to put this
00:16:42.06\00:16:44.47
in the oven at 350 and
bake it for 15 minutes,
00:16:44.50\00:16:48.80
turn our burgers,
turn our crumbles,
00:16:48.84\00:16:52.21
and then we'll
return it to the oven
00:16:52.24\00:16:54.08
and bake it for
another 15 minutes.
00:16:54.11\00:16:57.58
Okay, we're gonna set
our timer for 15 minutes.
00:16:57.61\00:16:59.85
Okay, it's time
to turn our burgers.
00:17:03.45\00:17:06.49
I'm just gonna take them out
and quickly flip them over...
00:17:06.52\00:17:10.93
and then we'll just, kind of,
00:17:14.03\00:17:15.36
turn this on it to
continue to dry out.
00:17:15.40\00:17:18.57
Back in the oven
for another 15 minutes.
00:17:23.07\00:17:27.98
Our burgers are done.
00:17:28.01\00:17:29.94
Be sure to bake your burgers
00:17:29.98\00:17:31.65
before you put them
on the barbecue grill.
00:17:31.68\00:17:34.05
Now these are quite moist.
00:17:34.08\00:17:35.98
If you want them
a little more dry,
00:17:36.02\00:17:37.62
just cook them a
little bit longer in the oven
00:17:37.65\00:17:40.09
and they will dry
out a little bit more.
00:17:40.12\00:17:42.36
But these are very moist
and ready for our burger bun.
00:17:42.39\00:17:46.93
All right, we're ready to eat.
00:17:50.40\00:17:54.54
Thank you, Chloe,
00:17:54.57\00:17:55.90
for your wonderful
recipe and the red sauce,
00:17:55.94\00:17:59.01
and now we're ready to get
into our fitness component.
00:17:59.04\00:18:01.91
Once again my wife
Lisa is helping me out.
00:18:01.94\00:18:04.45
And we have our weighted ball
00:18:04.48\00:18:06.98
that we're gonna use
for some front raises.
00:18:07.02\00:18:09.08
Oftentimes, people
start to have problems
00:18:09.12\00:18:11.22
with their shoulder
region and this is one that...
00:18:11.25\00:18:14.52
And the shoulders in general
00:18:14.56\00:18:15.89
can be a little bit complicated,
00:18:15.92\00:18:17.26
but this is an
exercise to keep it light--
00:18:17.29\00:18:21.26
Keep your arms
really straight, raise up,
00:18:21.30\00:18:23.70
don't have to go much
above parallel to the ground,
00:18:23.73\00:18:26.33
and then back down
again, you want to keep it slow,
00:18:26.37\00:18:31.47
focus on your
front deltoid muscles,
00:18:31.51\00:18:33.41
which would be right here,
as you're going up and down,
00:18:33.44\00:18:37.98
and down slow and
also what we can do
00:18:38.01\00:18:42.65
to put a little more emphasis
as to one and a quarter.
00:18:42.68\00:18:45.42
And partway down backup,
and then back down again, okay.
00:18:45.45\00:18:49.42
Up, partway down,
backup and down again.
00:18:49.46\00:18:52.89
Okay. Now forward once again.
00:18:52.93\00:18:54.40
And this will give you a
very nice training effect
00:18:58.83\00:19:00.60
for your deltoid and
help you so it's easier
00:19:00.64\00:19:03.14
to do basic things.
00:19:03.17\00:19:04.97
Carry your groceries,
do whatever you need to do,
00:19:05.01\00:19:06.91
shoulders are very important
00:19:06.94\00:19:08.58
for overall
health and stability.
00:19:08.61\00:19:10.71
Okay, thank you
Lisa, that was great.
00:19:10.75\00:19:13.35
Okay, Dr. Sutcliffe back to you
again on the endocrine system.
00:19:13.38\00:19:16.69
Wow.
00:19:16.72\00:19:18.05
So we're gonna
try to wrap this up
00:19:18.09\00:19:20.32
and give some tips
00:19:20.36\00:19:21.96
and we started out
talking about 1.4 million
00:19:21.99\00:19:25.26
new cases of diabetes per year.
00:19:25.29\00:19:28.20
We have to know
somebody in that 1.4 million.
00:19:28.23\00:19:31.53
So everybody listening
will have known somebody
00:19:31.57\00:19:33.74
or is in that situation.
00:19:33.77\00:19:36.00
Let's see if we
can give them some hope
00:19:36.04\00:19:37.77
because this is not
a genetic abnormality,
00:19:37.81\00:19:39.74
now there is some people
that are more susceptible...
00:19:39.77\00:19:41.91
To diabetes and some of these
00:19:41.94\00:19:43.85
other endocrine
dysfunctions, right.
00:19:43.88\00:19:46.61
So they may be predisposed to it
00:19:46.65\00:19:49.02
and so what we want
to try to do is give them
00:19:49.05\00:19:50.75
the right environment
00:19:50.79\00:19:52.12
and things that they can plug-in
00:19:52.15\00:19:53.56
to their lifestyle
to minimize the risk
00:19:53.59\00:19:56.62
and maybe even divert themselves
00:19:56.66\00:19:58.79
from ever having that condition.
00:19:58.83\00:20:00.16
Right. Okay.
00:20:00.20\00:20:01.53
So let's go from the top here.
00:20:01.56\00:20:02.90
So the first thing is,
00:20:02.93\00:20:04.27
we're gonna look at
the endocrine system
00:20:04.30\00:20:05.63
is releasing hormones,
00:20:05.67\00:20:07.00
regulating the hormones in
the body, what about sleep?
00:20:07.04\00:20:10.17
Once you talk a
little about sleep
00:20:10.21\00:20:11.97
and we've covered that earlier,
but let's go back to it.
00:20:12.01\00:20:15.21
Sleep's very important
and I should mention now,
00:20:15.24\00:20:17.55
when I'm going to the cortisol,
00:20:17.58\00:20:19.65
it was also an
adrenal burnout as well.
00:20:19.68\00:20:22.25
And sleeping is so vital
00:20:22.28\00:20:24.32
because as we have mentioned
before that's the process
00:20:24.35\00:20:27.29
where your body
is doing the purging
00:20:27.32\00:20:29.16
of toxin and so forth.
00:20:29.19\00:20:30.63
Your liver is cleaning out,
your kidneys are cleaning out,
00:20:30.66\00:20:33.13
and so in order to have
00:20:33.16\00:20:34.50
a proper working
endocrine system,
00:20:34.53\00:20:36.26
we need that
process to take place,
00:20:36.30\00:20:38.23
without that we're
gonna be compromised.
00:20:38.27\00:20:40.50
Okay, so again some
of the tips for sleep
00:20:40.54\00:20:43.07
is try to get on
a regular schedule.
00:20:43.10\00:20:44.97
Have a very dark
room. That's huge, isn't it?
00:20:45.01\00:20:47.81
Even though,
sometimes the streetlights
00:20:47.84\00:20:50.11
or even a nightlight
can actually hit the eyes,
00:20:50.15\00:20:53.25
while...When we
have our eyelids closed.
00:20:53.28\00:20:55.52
Get your cell
phone out of there.
00:20:55.55\00:20:57.02
Get the cell phone
out of there, okay.
00:20:57.05\00:20:58.42
Sometimes even occasionally
00:20:58.45\00:20:59.79
if we're getting a
real early sunrise,
00:20:59.82\00:21:01.26
I'll even wear a
little mask sometimes.
00:21:01.29\00:21:03.56
So I'll get some deep sleep,
because really when we get...
00:21:03.59\00:21:05.89
Right before we
wake up in the morning,
00:21:05.93\00:21:07.30
a lot of times we're getting
through those cycles asleep,
00:21:07.33\00:21:09.26
we're getting some
really good valuable sleep,
00:21:09.30\00:21:11.90
right before we wake up.
00:21:11.93\00:21:13.27
Those ever REMS there.
00:21:13.30\00:21:14.64
That's right.
00:21:14.67\00:21:16.00
So then the other thing
is I want to talk about,
00:21:16.04\00:21:17.84
and we already
touched on a little bit
00:21:17.87\00:21:19.21
as what the
cortisol and how can,
00:21:19.24\00:21:20.58
and we talked
about the cortisol,
00:21:20.61\00:21:22.31
other ways besides sleep
that we can in a sense minimize,
00:21:22.34\00:21:24.88
how about the mental processes,
00:21:24.91\00:21:27.05
what are some of the
things that you could suggest
00:21:27.08\00:21:29.38
as far as processing thoughts,
00:21:29.42\00:21:31.72
fears, stress
and things like that?
00:21:31.75\00:21:34.22
That's where your spiritual
life comes into so vital,
00:21:34.26\00:21:36.66
'cause we have to be
giving all things to God
00:21:36.69\00:21:39.49
and you know it's easy and
I will say even I was going
00:21:39.53\00:21:42.93
to the depths of my own despair,
00:21:42.96\00:21:45.03
I was still clinging
to the heavenly father,
00:21:45.07\00:21:48.00
I felt like I was on a
very thin rope occasionally,
00:21:48.04\00:21:50.94
but I clung to it nonetheless,
00:21:50.97\00:21:53.74
and that just helped me get
through that last little bit.
00:21:53.78\00:21:57.11
So a regular, a devotional
life getting into God's word,
00:21:57.15\00:22:02.15
a regular prayer life is so key.
00:22:02.18\00:22:04.52
And they found
time to time again,
00:22:04.55\00:22:06.29
that those who have a
regular prayer are healthier.
00:22:06.32\00:22:08.79
It's a scientific fact
00:22:08.82\00:22:10.16
that people who
have a regular prayer
00:22:10.19\00:22:11.69
life are going to be healthier.
00:22:11.73\00:22:13.06
And so doing that
meditating on proper things,
00:22:13.09\00:22:16.20
stimulating your mind, not
watching much of television
00:22:16.23\00:22:19.40
because that's another thing
00:22:19.43\00:22:20.80
while I was going
through my stresses,
00:22:20.84\00:22:24.07
I was watching a lot of movies
00:22:24.11\00:22:25.44
just try to escape
from my own reality.
00:22:25.47\00:22:27.04
And always I did was
00:22:27.08\00:22:28.41
exasperate the
problem I was going through.
00:22:28.44\00:22:30.28
Okay, so the interesting thing
00:22:30.31\00:22:32.95
we want to look at with that
is we want to put into balance.
00:22:32.98\00:22:36.58
Now, Dick, I look at
all aspects of health,
00:22:36.62\00:22:39.55
with regardless
of if it's a new diet
00:22:39.59\00:22:41.62
or a new product or something,
people have faith in something,
00:22:41.66\00:22:45.19
they have faith that the new
cookbooks gonna work for them,
00:22:45.23\00:22:48.30
the new parrot tennis
shoes is now gonna somehow
00:22:48.33\00:22:49.80
motivate them to
get outside and run.
00:22:49.83\00:22:52.33
So the faith factor really
is all about including faith.
00:22:52.37\00:22:56.91
But we're talking about a
specific faith, a deep faith
00:22:56.94\00:23:00.21
trusting in the
creator and redeemer of us.
00:23:00.24\00:23:03.04
That's exciting to think that
00:23:03.08\00:23:05.31
a God who loves us cares for us,
00:23:05.35\00:23:07.78
it is comforting
us, it is with us.
00:23:07.82\00:23:10.12
And when we have that
piece that passes understanding
00:23:10.15\00:23:12.75
other people want to
know what you're doing.
00:23:12.79\00:23:14.56
That's great. They can see it.
00:23:14.59\00:23:16.19
Okay, so we bring
that component in,
00:23:16.22\00:23:17.99
we bring in the dietary
aspect, think about that.
00:23:18.03\00:23:20.53
Diabetes, a lot of it is
really is a food borne illness.
00:23:20.56\00:23:24.23
Oh, absolutely.
00:23:24.27\00:23:26.57
That's kind of a
tongue and cheek thing,
00:23:26.60\00:23:27.97
a food borne illness,
00:23:28.00\00:23:29.34
things that maybe
you get some E. coli
00:23:29.37\00:23:31.11
or something but
really a lot of our diseases
00:23:31.14\00:23:33.14
are food borne illnesses,
00:23:33.17\00:23:34.51
and we really need to
think outside the box,
00:23:34.54\00:23:36.68
outside box food.
00:23:36.71\00:23:38.05
Get outside the box, get
the natural foods back in,
00:23:38.08\00:23:40.92
high fiber diet, okay.
00:23:40.95\00:23:42.88
Now diabetics are used to eating
00:23:42.92\00:23:44.65
six and seven times a day.
00:23:44.69\00:23:46.35
Now we maybe beat that one
to death earlier at last week,
00:23:46.39\00:23:50.26
okay, but really, the diabetics
don't need to be eating
00:23:50.29\00:23:53.09
that frequently if
they bring the fiber up.
00:23:53.13\00:23:56.00
Two to three meals a
day would be best for them.
00:23:56.03\00:23:57.77
Okay.
00:23:57.80\00:23:59.13
And you and I both have
seen people battling diabetes,
00:23:59.17\00:24:01.80
injecting themselves
two and three times a day
00:24:01.84\00:24:05.01
for 20 years.
00:24:05.04\00:24:06.37
And in three-week time period,
they become insulin free.
00:24:06.41\00:24:10.95
And when we'd have people come
00:24:10.98\00:24:12.31
to the Black Hills
Health and Education Center,
00:24:12.35\00:24:14.12
they would come in and
you'd say we got good news
00:24:14.15\00:24:17.32
and we got bad news.
00:24:17.35\00:24:18.69
Well, what's the bad news?
00:24:18.72\00:24:20.06
Well, we just did your blood
workup and you're diabetic.
00:24:20.09\00:24:22.22
And I didn't even
know, 'cause the most...
00:24:22.26\00:24:23.99
Well, a lot of
diabetics don't know.
00:24:24.03\00:24:25.36
That's right.
00:24:25.39\00:24:26.73
And so the 1.4 million, well,
there is probably a lot more
00:24:26.76\00:24:28.33
are out there and
don't even know it.
00:24:28.36\00:24:30.03
And they go, well,
what's the good news?
00:24:30.07\00:24:32.07
You came to the right place.
00:24:32.10\00:24:33.44
Because in three weeks
we're gonna reverse that.
00:24:33.47\00:24:35.70
Well, should I get on insulin.
00:24:35.74\00:24:37.07
No, it's gonna be
totally unnecessary,
00:24:37.11\00:24:38.71
because in those three weeks
00:24:38.74\00:24:40.08
we're gonna get your
blood sugar get back to normal.
00:24:40.11\00:24:41.44
But here's something
it is very important Jay,
00:24:41.48\00:24:43.55
a lot of times people
would go, "Oh, I'm cured,
00:24:43.58\00:24:46.35
I'm cured."
00:24:46.38\00:24:47.98
Well, we don't
throw that word around,
00:24:48.02\00:24:49.58
because cured
means they could go do
00:24:49.62\00:24:51.85
whatever they want, and
still not having problems.
00:24:51.89\00:24:55.56
What I tell them
is you're diabetic,
00:24:55.59\00:24:58.03
you're always
going to be diabetic.
00:24:58.06\00:24:59.49
The thing you're doing
00:24:59.53\00:25:00.86
is you're controlling
your diabetes with lifestyle.
00:25:00.90\00:25:03.16
That's right.
00:25:03.20\00:25:04.53
Again, slightly alcoholic,
the alcoholic is either
00:25:04.57\00:25:06.30
recovering or they're active.
00:25:06.33\00:25:08.20
If they're
recovering, no problem,
00:25:08.24\00:25:11.07
as long as they stay in recovery
00:25:11.11\00:25:12.84
they're not
gonna have a problem,
00:25:12.87\00:25:14.51
but if they go
back to the alcohol,
00:25:14.54\00:25:16.24
they're gonna be right
back to where they were
00:25:16.28\00:25:17.68
and that diabetic,
00:25:17.71\00:25:19.05
if they get back
into their problems,
00:25:19.08\00:25:21.82
they're gonna be right
back to take an insulin again.
00:25:21.85\00:25:24.55
But if they stay
on the good lifestyle,
00:25:24.59\00:25:26.55
it's gonna be liked or cured
'cause they will never have
00:25:26.59\00:25:28.02
to worry about it again.
00:25:28.06\00:25:29.39
And, you know,
Dick, we talk a lot about
00:25:29.42\00:25:30.93
the Black Hills
and the program there
00:25:30.96\00:25:32.43
and there's a lot of people
00:25:32.46\00:25:33.80
that need those
programs that are in a sense,
00:25:33.83\00:25:35.30
I call them a
boot camp with massage.
00:25:35.33\00:25:37.63
Okay, so here in
the sense pampered
00:25:37.67\00:25:39.37
but you're in a
controlled environment,
00:25:39.40\00:25:40.84
but this program is all about,
00:25:40.87\00:25:42.87
yeah, we need
people going there at times
00:25:42.90\00:25:44.71
when they're in a crisis
or when they need to tune-up.
00:25:44.74\00:25:46.68
But this is about
people staying home,
00:25:46.71\00:25:48.98
making these
changes in their homes
00:25:49.01\00:25:50.91
and it's
possible to do it right in
00:25:50.95\00:25:52.78
and change your
environment at your house.
00:25:52.81\00:25:54.95
Okay, so the other
thing we want to talk about
00:25:54.98\00:25:56.99
is not only the sleep, we only,
00:25:57.02\00:25:58.95
we want to talk
about the whole foods
00:25:58.99\00:26:00.32
and getting enough
fiber, but the thing I want
00:26:00.36\00:26:01.76
to remind people to do
00:26:01.79\00:26:03.16
is when you're
increasing your fiber,
00:26:03.19\00:26:05.13
you want to do
it gradually, okay.
00:26:05.16\00:26:07.16
And you always want
to drink enough fluids,
00:26:07.20\00:26:08.93
because if you drink
an extra amount of fiber
00:26:08.96\00:26:11.77
and you don't drink
the fluids in there,
00:26:11.80\00:26:13.54
you're gonna have time
to be even get plugged up.
00:26:13.57\00:26:15.64
Okay, so I want to
make sure the people are
00:26:15.67\00:26:17.74
or increasing their fiber,
00:26:17.77\00:26:19.11
the average person 12 grams
to 15 grams of fiber a day,
00:26:19.14\00:26:21.81
and they should
really be around 40 or above
00:26:21.84\00:26:24.11
would be ideal.
00:26:24.15\00:26:25.48
But if you did that overnight,
you might want to buy stock
00:26:25.51\00:26:28.65
in Charmin tissue,
because you're gonna need it,
00:26:28.68\00:26:31.05
but you're also gonna have
taken a couple days off work,
00:26:31.09\00:26:32.82
because you're gonna have
to be close to the restroom.
00:26:32.85\00:26:35.82
So what I want to do is
make sure people realize
00:26:35.86\00:26:37.63
that they need to
increase the fiber slowly,
00:26:37.66\00:26:40.00
that'll help
balance their blood sugars
00:26:40.03\00:26:41.36
from bouncing all
over and things like that.
00:26:41.40\00:26:44.53
Now the last part,
I want to talk about
00:26:44.57\00:26:46.00
is exercising so
that they perspire.
00:26:46.03\00:26:49.30
Exercise is so key. Yeah, yeah.
00:26:49.34\00:26:51.41
Because it opens up
those receptor site,
00:26:51.44\00:26:54.04
as you've talked so many times,
the receptor sites in the cells
00:26:54.08\00:26:58.81
are have to be opened up
and when you get diabetes
00:26:58.85\00:27:01.12
it's like the
receptor sites aren't working,
00:27:01.15\00:27:03.25
you've used that analogy before,
00:27:03.28\00:27:04.79
it's like to have doorbells
that are now out of order,
00:27:04.82\00:27:06.96
but when you exercise,
00:27:06.99\00:27:08.32
you throw those things wide open
00:27:08.36\00:27:09.69
and the glucose is
going right into that
00:27:09.72\00:27:11.86
and make them some
so much more efficient
00:27:11.89\00:27:14.10
at bringing that
blood sugar down,
00:27:14.13\00:27:15.73
exercise, weight
resistance exercise, big key,
00:27:15.76\00:27:18.80
because it's such a
demand on the muscles.
00:27:18.83\00:27:20.44
Okay.
00:27:20.47\00:27:21.80
Now this is a huge topic,
and we could probably spend
00:27:21.84\00:27:23.74
a couple of
sessions on this alone,
00:27:23.77\00:27:26.27
but we're gonna provide
some more support materials
00:27:26.31\00:27:28.71
for people online,
00:27:28.74\00:27:30.08
maybe give them
some of suggestions,
00:27:30.11\00:27:31.45
maybe give them
some nutrition trackers,
00:27:31.48\00:27:33.65
some exercise
trackers, where they can be
00:27:33.68\00:27:35.02
writing things down
by going to our website.
00:27:35.05\00:27:36.65
I want you to share
that with the folks.
00:27:36.69\00:27:38.02
Well, at Optimize 4 Life,
we have set up this website...
00:27:38.05\00:27:40.42
Excuse me, optimize4life.org,
we've set this website up
00:27:40.46\00:27:44.56
to help educate people
into to a healthy lifestyle,
00:27:44.59\00:27:47.33
so there's a
lot of videos there,
00:27:47.36\00:27:48.70
we're gonna have
a resource material.
00:27:48.73\00:27:50.17
And so if we go there,
00:27:50.20\00:27:51.53
I should be
able to help you out.
00:27:51.57\00:27:52.90
In the meantime, we
hope you continue enjoying
00:27:52.93\00:27:54.54
these programs that we're doing.
00:27:54.57\00:27:56.27
We're trying to cover
lots of different topics
00:27:56.30\00:27:58.27
in the health world.
00:27:58.31\00:27:59.64
And hopefully
you're not just taking this
00:27:59.67\00:28:01.01
as a spectator sport,
you're getting out there
00:28:01.04\00:28:02.94
and actively participating.
00:28:02.98\00:28:04.85
And we're so thankful
you've decided to join us
00:28:04.88\00:28:06.72
and we look forward
to seeing you next time.
00:28:06.75\00:28:09.25
God bless you.
00:28:09.28\00:28:10.72
Keep optimizing at life
00:28:10.75\00:28:12.25
and we'll see you next
time on Optimize 4 Life.
00:28:12.29\00:28:15.02