Many sports teams
build their philosophy
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around a great defence
to have a great offence.
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The body's a lot the same
way, we want a great defence.
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Optimizing your
life will do just that.
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Find out the details
next on Optimize 4 Life.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe,
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professor and
registered dietician.
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Dick, before we get
into the immune system,
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and it's really
more than vitamin C,
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an akinesia, isn't it?
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I hope so. Okay.
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What we're finding here
is now we're into week 12,
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that's three months.
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All right, so if
people are following along
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with this program,
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they're now
three months into this,
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they probably have new bodies.
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Okay.
Transformation taking place.
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Absolutely. Can
they expect that?
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They should but what
if they're following it.
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Okay, if they're following it.
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It's not just sit and watch
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but actually
join in the exercises,
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get in the kitchen.
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You know, the
greatest sport today
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is watching
other people exercise.
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We'll sit and watch a
three hour sporting event
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and then say we don't
have time to exercise.
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Absolutely.
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We'll watch a
two hour cooking show
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and then try to
make a way of our meals
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or do a drive through dinner.
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Wonder why we're not
healthy. That's right.
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So what we want to do
is we want to make sure
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that people can get educated
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and also get
inspired by also checking out
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the rest of this series.
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This is week 12. Okay.
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They may have missed
something along the way,
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they can go to our
website Optimize4Life.org
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or even 3ABN's
website 3abn.org, right.
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And pick up and then we
have material support things
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and links to other
things that are going on
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to try to strengthen
their whole lifestyle.
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But let's get back
to the immune system.
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You talked about a good defence
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is probably your
best offence in sports.
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Right.
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Okay, so let's
talk a little bit about
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how do we in a
sense fortify our bodies
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because this is really
what we saved it for week 12,
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they could have been
week one with this, okay.
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But really what the
people were doing all along
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is strengthening
their immune system
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by their lifestyle,
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the amount of water they drink,
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the amount of exercise they get,
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the strength training
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and building up
the immune system,
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the diet they're eating,
the sleep they're getting,
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but now we're going to hone in
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so why don't we take
a look at the anatomy
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and the physiology
of the immune system.
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What organs are involved, okay,
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and some of them
that we maybe had removed.
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Okay. Okay.
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We're, some of us
are living organ donors.
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I'm a living organ donor
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because I gave up my adenoids
and my tonsils early on.
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Okay, that's actually part
of the immune system, isn't it?
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It is.
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Okay, so why don't
we bring up the graphic
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about the immune system
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so you can tell us
and walk us through that,
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how the immune system functions.
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Okay, at the top of it,
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you see factors that
influence autoimmune disorders,
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you see heredity, definitely
that will play into some,
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some of the
factor white blood cells,
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the lifestyle, hormone influence
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and environmental factors.
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And then down at the bottom,
you see some of the symptoms
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you have myocarditis,
skin rash, impaired vision,
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pulmonary
fibrosis and joint pain.
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And then you see
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some of the actual
diseases are linked to it.
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Rheumatoid arthritis is
one of the more famous ones,
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but also multiple
sclerosis and lupus.
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And then you see that the organs
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of the immune system
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the tonsils and the adenoids,
the thymus, the lymph nodes,
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the spleen, the appendix,
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another one that people
think is worthless oftentimes
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and the bone
marrow, also very important
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because that's where
the blood cells are made.
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Okay, so that's
the immune system,
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those are some
of the dysfunctions.
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Those are symptoms
though a lot of times.
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I was always heard though,
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I always heard that if you have
a pus build up or inflammation,
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if you injure something area,
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that's actually a sign
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that your immune
system is working properly.
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That's correct.
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Okay, so what's
going on there, Dick,
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so say maybe I get a cut
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or maybe I sneeze
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or some of
these different things
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that we just every day life.
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How is that,
what's going on there
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like we get
inflammation in a joint?
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Well, there's a, there's a lot,
well, it depends where it is,
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obviously you know
a rheumatoid arthritis
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is autoimmune disorder,
you have some type of antigen,
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you have an antibody
and a complement protein
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that forms an immune complex.
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So often time antigens
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or some type of virus
or something like that
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and then the body, if it's,
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if that's not
taking care of the problem,
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the body will actually
start fighting against that.
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And so the antigen
can be other things.
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I had a woman who
was working for me,
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who had a sinus infection
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so she overdosed on goldenseal
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and some herbs
can be taken too much,
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and so she had
this autoimmune response
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and the doctors were baffled
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and I said, "check goldenseal"
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and the doctor said to me,
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"Nice call, we never
would have found that"
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but that's exactly what she did,
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she had too much goldenseal.
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She was taking in tea form
and just overloading herself.
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And it took her six months to
recover to get back to normal.
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My son one time had had a flu
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that gave him a
reactive arthritis
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and he couldn't walk for a week.
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You know, so the
immune system is very complex,
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what we do definitely
affects it in a great way.
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So...
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Okay, well, you
brought up goldenseal,
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I find that a lot of my students
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their parents will send a
bottle of vitamin C with them
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back from Thanksgiving break
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or sometimes around
that part of the year
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and then what they'll
do is they'll take these,
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they'll get
these big horse tablets
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of a 1000
milligrams of vitamin C.
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Okay, now we both
know that vitamin C
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is a water soluble vitamin.
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Right.
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So you don't store
that to any great degree
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and basically you can use maybe
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60 to 100 milligrams per day
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and maybe when you're
sick or you're training hard
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you might need some more,
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but the students
will come and they'll say,
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I'll talk to them
about immune system
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and boosting your
immune system naturally
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and doing some of these
lifestyle things and they say,
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"I'm fine, my mom always buys
me this 1000 milligrams, okay.
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And so they overdosed on that,
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what I tell them is
you're actually better off
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taking smaller amounts
of that more frequently
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rather than
taking it all at once.
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And so first of all we want
to build up our natural immunity
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and then if we use some
of these supplemental things
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then that becomes
more of a supplement
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add to what we're already doing.
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Right, I had a
body builder one time,
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he was taking so much vitamin C
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that he thought he had a
sexually transmitted disease
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because it pained him
greatly just to urinate.
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Wow.
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And it turns out all as it
was, was too much vitamin C.
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Okay.
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So basically we
want to make sure
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that the immune system
is functioning optimally.
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Okay, so let's talk about
some of the lifestyle things
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that we can do.
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Obviously you're going to get
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into some
exercise that we can do.
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Right.
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That can help build
the immune system up.
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Talking about your
analogy of taking out an organ.
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Okay. I like that.
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What part of that?
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Well, you were talking about
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your taking out
your tonsils as...
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Oh, okay, okay I get it.
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Okay, so what a
lot of times what we do
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is we have immune
system dysfunction going on.
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Right.
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And we see those
as warning signs,
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you and I do.
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You say, "Oh,
tonsils and adenoids,
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I'm getting stuffy nose,
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I'm having a lot
of sinus infections"
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and things like that.
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Well, that be in a
sense so then we go
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and have those organs taken out.
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Right.
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Okay, that'd be the same thing
as driving down the highway
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and now it's interesting
now that I've got into
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the newer than a 2000 vehicle.
00:07:17.13\00:07:20.17
You have these indicator lights
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that you have a
low tire on your car.
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Now I would never stop
pull over the side of the road
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and pull out that light
bulb and turn off that light
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that says you have a low...
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No problem anymore.
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Low tire, no, it's a
symptom that the tire is low.
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Right.
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So I go get air in the
tire or get the tire fixed.
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Right. Okay.
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Well, what we do a lot of times,
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we'll go,
especially children, okay.
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We continue to feed
them a lot of dairy products.
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Right. Okay.
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And in a sense we
start seeing ear infections
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and so forth
and it's interesting
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that the human being is really
basically the only species
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that goes and feeds on
another animal's mammary milk.
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Okay.
00:07:54.77\00:07:56.10
So we really we,
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our digestive system is designed
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so that we wean off of that.
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And we only want to take
it into adulthood as well.
00:08:00.48\00:08:02.38
That's right. No
wonder animal does that.
00:08:02.41\00:08:03.75
That's right.
00:08:03.78\00:08:05.11
And so what we do is
we find out the adenoids
00:08:05.15\00:08:06.65
and the tonsils, we
have a hard time breathing
00:08:06.68\00:08:08.35
and so we go in and
rip those organs out
00:08:08.38\00:08:10.25
and then we
celebrate with ice cream.
00:08:10.29\00:08:11.69
Okay, so what I'm getting
at is some of these things
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are warning signs and symptoms
00:08:15.82\00:08:18.03
of, hey, maybe
something's wrong,
00:08:18.06\00:08:19.53
maybe get a look
at what you're doing
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and change what you're doing.
00:08:21.30\00:08:22.63
And all along the tonsils
00:08:22.66\00:08:24.00
we're just acting appropriately.
00:08:24.03\00:08:25.37
Appropriately.
00:08:25.40\00:08:26.74
Because they were
trying to increase the amount
00:08:26.77\00:08:28.10
of T-lymphocytes
are being produced
00:08:28.14\00:08:29.47
to help knock out whatever
infection was bothering them
00:08:29.50\00:08:31.81
or whatever they were taking in.
00:08:31.84\00:08:33.17
And I know for myself,
Jay, I'm lactose intolerant
00:08:33.21\00:08:36.61
but I was drinking
a gallon of milk a day
00:08:36.64\00:08:38.28
and I had to use nasal
spray every night to sleep.
00:08:38.31\00:08:41.48
When I finally got rid
of the milk guess what,
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I no longer need nasal spray.
00:08:43.52\00:08:44.85
Okay, well, we're
not, we're not necessarily
00:08:44.89\00:08:46.45
just only talking
about dairy products,
00:08:46.49\00:08:48.79
but we know that
that's a major pitfall
00:08:48.82\00:08:51.09
for a lot of human beings
00:08:51.13\00:08:52.46
and a lot of
people don't even realize.
00:08:52.49\00:08:53.83
I have some people who
have chronic sinus infection.
00:08:53.86\00:08:56.16
They're sniffling
all the time like that,
00:08:56.20\00:08:57.90
but they don't realize
and I try to inform them
00:08:57.93\00:09:00.40
that maybe they should
just go off at elimination
00:09:00.44\00:09:02.40
for a couple three
weeks, stay away from it.
00:09:02.44\00:09:04.34
And this is important to know
the mast cells of the lungs,
00:09:04.37\00:09:07.41
when they're picking up there's
something bothering them,
00:09:07.44\00:09:10.08
they release histidine
which releases histamine
00:09:10.11\00:09:14.32
incepts with mucosal
bath and your sinus cavity.
00:09:14.35\00:09:16.72
Yeah.
00:09:16.75\00:09:18.09
So that whatever
antigen or whatever is coming in
00:09:18.12\00:09:19.75
it's bothering you, gets
trapped in that mucosal bath
00:09:19.79\00:09:22.06
and then you blow
your nose and out it comes.
00:09:22.09\00:09:24.06
But what do we do we
don't want to be inconvenienced
00:09:24.09\00:09:26.39
with this mucosal
bath, so what do we do?
00:09:26.43\00:09:28.13
We take a what? Anti-histamine.
00:09:28.16\00:09:30.67
Yeah, that's right.
00:09:30.70\00:09:32.03
Okay, and just the
term anti means against.
00:09:32.07\00:09:33.97
Yeah.
00:09:34.00\00:09:35.34
So we're taking
this anti-histamine
00:09:35.37\00:09:36.71
and now we can
breathe clearly again
00:09:36.74\00:09:38.84
but now the body's going, "No."
00:09:38.87\00:09:41.18
We set this up for a reason,
we didn't want that coming in.
00:09:41.21\00:09:44.48
You're just like when
somebody gets a fever,
00:09:44.51\00:09:46.68
the fever is there because
the body's trying to set up
00:09:46.72\00:09:49.42
an inhospitable environment
for the invading antigen
00:09:49.45\00:09:52.49
and also to increase
white blood cell response,
00:09:52.52\00:09:55.52
but we go, oh,
we can't have that,
00:09:55.56\00:09:56.89
let's take some
aspirin to knock that down.
00:09:56.93\00:09:58.29
That's right.
00:09:58.33\00:09:59.66
We're treating symptoms
and it's causing more problems
00:09:59.69\00:10:01.80
than we didn't have
within the first place.
00:10:01.83\00:10:04.27
I think a lot of
times people don't realize
00:10:04.30\00:10:06.67
how fearfully and
wonderfully were made
00:10:06.70\00:10:09.57
in God's image and that
really will heal ourselves
00:10:09.60\00:10:12.64
if we're given the
proper environment.
00:10:12.67\00:10:14.14
So for we really
need to start looking
00:10:14.18\00:10:16.11
at drinking
proper amounts of fluid,
00:10:16.14\00:10:18.45
just plain water
to cleanse the system,
00:10:18.48\00:10:21.28
get the toxins out,
00:10:21.32\00:10:22.65
and then start bringing
in more nutrient dense foods.
00:10:22.68\00:10:25.49
We've talked about this
maybe a couple of times before
00:10:25.52\00:10:27.76
but having an entree sized
green salad at least once a day
00:10:27.79\00:10:31.46
if not twice.
00:10:31.49\00:10:32.83
In fact, the body
is so self-serving Jay,
00:10:32.86\00:10:35.23
that if a cell is
attacked by a virus,
00:10:35.26\00:10:39.17
it will actually
put up a warning sign
00:10:39.20\00:10:41.50
to the rest of the body that
that cell needs to be killed,
00:10:41.54\00:10:44.57
because a virus needs
the cell to replicate itself.
00:10:44.61\00:10:47.91
It can't do it on its own.
00:10:47.94\00:10:49.51
So it needs to get
into the DNA of that cell
00:10:49.54\00:10:52.21
in order to keep making it
00:10:52.25\00:10:53.75
so it makes that cell explode
00:10:53.78\00:10:55.42
and off it goes into more cells,
00:10:55.45\00:10:57.19
but that cell will
throw up a warning sign
00:10:57.22\00:10:59.22
and the body will actually
come and take that cell out.
00:10:59.25\00:11:01.26
Self-sacrificing
that's how God set us up.
00:11:01.29\00:11:04.93
But if you have
a cell that said,
00:11:04.96\00:11:06.53
"No, I'm not going to die."
00:11:06.56\00:11:08.06
What I'm going to do
00:11:08.10\00:11:09.43
is I'm going to
replicate myself,
00:11:09.46\00:11:10.90
a cell that won't
let itself be destroyed
00:11:10.93\00:11:13.37
becomes cancerous to the body,
00:11:13.40\00:11:14.77
because now it's,
00:11:14.80\00:11:16.14
what's cancer is a
massive wild growth of cells.
00:11:16.17\00:11:18.84
Wow, so it's a free
radicals going on right here.
00:11:18.87\00:11:21.54
Right, right, right.
00:11:21.58\00:11:22.94
And you know here's
another interesting thing, Jay.
00:11:22.98\00:11:24.95
If you take normal
cells and cancer cells
00:11:24.98\00:11:28.38
and put them in a petri dish
00:11:28.42\00:11:30.22
and if it's in a
corrupt environment
00:11:30.25\00:11:33.15
the cancer cells
will turn the normal cells
00:11:33.19\00:11:34.89
into a cancer cells,
00:11:34.92\00:11:36.26
but if they're in
an ideal environment
00:11:36.29\00:11:39.06
the normal cells will convert,
00:11:39.09\00:11:41.53
convert the cancer
cells into normal cells.
00:11:41.56\00:11:43.90
Okay.
00:11:43.93\00:11:45.27
So then giving it the
proper amount of water,
00:11:45.30\00:11:46.90
oxygen we talked
about respiration
00:11:46.94\00:11:48.77
or respiratory system last week.
00:11:48.80\00:11:50.74
Okay, now we're talking
about getting nutrients in there
00:11:50.77\00:11:53.68
so that we have
proper micronutrients.
00:11:53.71\00:11:55.88
Okay, we're
talking about antioxidants,
00:11:55.91\00:11:58.35
we're talking
about phytochemicals,
00:11:58.38\00:12:00.78
vitamins and minerals
and really go to our website
00:12:00.82\00:12:02.85
and you can see, we
gonna have a whole list
00:12:02.88\00:12:04.32
of the foods there you
can find them right there,
00:12:04.35\00:12:06.55
that you can see
that the most nutrient
00:12:06.59\00:12:08.49
dense foods on the planet
are the green leafy vegetables.
00:12:08.52\00:12:10.79
Exactly.
00:12:10.83\00:12:12.16
And then chew them thoroughly,
masticate and chew on, okay.
00:12:12.19\00:12:15.56
So they can be
utilized. That's right.
00:12:15.60\00:12:17.03
And then talk about sleep
and immune system function,
00:12:17.07\00:12:20.14
what's the
first thing people do?
00:12:20.17\00:12:21.50
Oh, that's huge.
00:12:21.54\00:12:22.87
I have a lot of
students that have mono
00:12:22.90\00:12:24.24
around Christmas time,
00:12:24.27\00:12:25.61
New Year's time then
come back from spring break.
00:12:25.64\00:12:26.98
Wonder why, Jay? Okay.
00:12:27.01\00:12:28.34
So then what's
that, what the physicians
00:12:28.38\00:12:30.18
and primary care providers
typically tell them to do,
00:12:30.21\00:12:32.71
go home and do what?
00:12:32.75\00:12:34.08
Rest. Get some rest.
00:12:34.12\00:12:35.45
Right.
00:12:35.48\00:12:36.82
So fluids, proper
rest, micronutrients,
00:12:36.85\00:12:39.45
what about exercise?
00:12:39.49\00:12:40.82
Well, exercise
can be very important
00:12:40.86\00:12:42.92
as far as
boosting the immune system
00:12:42.96\00:12:44.29
in fact, they found
using a cycle or taking men
00:12:44.33\00:12:48.23
and putting them through
an exercise cycle routine
00:12:48.26\00:12:50.53
for a half hour,
00:12:50.57\00:12:51.90
that actually then
they check the blood
00:12:51.93\00:12:54.00
their properties that
are in there that make
00:12:54.04\00:12:56.30
prostate cancer not grow.
00:12:56.34\00:12:57.91
Wow.
00:12:57.94\00:12:59.27
So it will help the,
it definitely reduces
00:12:59.31\00:13:01.68
the chance of
prostate cancer for men,
00:13:01.71\00:13:03.85
women still stays the same,
00:13:03.88\00:13:05.38
but for men prostate
cancer goes down dramatically
00:13:05.41\00:13:07.85
if they exercise
on regular basis.
00:13:07.88\00:13:10.42
Okay, I think we have to
get into our cooking segment.
00:13:10.45\00:13:12.62
One last thing...
00:13:12.65\00:13:13.99
Okay.
00:13:14.02\00:13:15.36
I wanna bring out
is that the microbiome
00:13:15.39\00:13:16.73
like we drop
that $50 word earlier.
00:13:16.76\00:13:18.76
It sounds expensive. Okay.
00:13:18.79\00:13:20.20
And we think it's
this new discovery,
00:13:20.23\00:13:22.50
this microbiome.
00:13:22.53\00:13:23.87
Well, there's been
studies for years about
00:13:23.90\00:13:25.43
the extent of
the micro-organisms
00:13:25.47\00:13:28.67
that live inside our body.
00:13:28.70\00:13:30.31
Okay. Okay.
00:13:30.34\00:13:31.67
We create a
positive environment there.
00:13:31.71\00:13:33.21
That's actually
considered our second brain
00:13:33.24\00:13:35.54
and actually
influences our immune system.
00:13:35.58\00:13:38.11
Okay, so when we talk
about following the lifestyle
00:13:38.15\00:13:41.08
that we're proposing right
here and that we're living.
00:13:41.12\00:13:43.62
Okay, we see
that there's a change
00:13:43.65\00:13:45.45
in the microbiome the microvilli
00:13:45.49\00:13:48.49
and so forth in the system
00:13:48.52\00:13:50.03
and then we actually has
to boost our immune system
00:13:50.06\00:13:52.29
by how we eat, how we live,
00:13:52.33\00:13:53.93
toxins we're exposed to
00:13:53.96\00:13:57.17
and so we see that changing
00:13:57.20\00:13:58.53
and actually
boost the immune system.
00:13:58.57\00:14:00.30
So now the cooking
demo for today that Chloe
00:14:00.34\00:14:02.87
is going to show us
00:14:02.90\00:14:04.24
and people might
think this is an oxymoron
00:14:04.27\00:14:06.14
because we're actually
going to talk about desserts
00:14:06.17\00:14:07.84
that we just got
done talking about
00:14:07.88\00:14:09.51
process foods and
sugars feeding into this,
00:14:09.54\00:14:11.48
but we're talking about
00:14:11.51\00:14:12.85
how you can
actually sweeten things
00:14:12.88\00:14:14.22
and still have sweet
things on this program.
00:14:14.25\00:14:16.58
This is not a
prison diet. Right.
00:14:16.62\00:14:18.32
You're not in prison
00:14:18.35\00:14:19.69
with the dietary
aspect of this whole program.
00:14:19.72\00:14:22.02
And Chloe's pies are amazing.
00:14:22.06\00:14:23.39
It's actually she won an
award with this apple pie
00:14:23.43\00:14:26.16
that she's going to show today
00:14:26.19\00:14:27.53
and then she's going
to show a pudding as well.
00:14:27.56\00:14:28.90
Other than just
the Jay Sutliffe,
00:14:28.93\00:14:30.27
I love this award.
00:14:30.30\00:14:31.63
But she gets awards
every week for me, okay.
00:14:31.67\00:14:33.94
So we're going
to go to Chloe now
00:14:33.97\00:14:35.30
and she's going to show us
00:14:35.34\00:14:36.67
how we can bring some desserts
in that actually, actually
00:14:36.71\00:14:38.24
compliment the immune system.
00:14:38.27\00:14:39.67
So let's, let's have
Chloe show us that now.
00:14:39.71\00:14:42.44
All right in this
segment we're going to be
00:14:42.48\00:14:44.78
doing some sweet things
00:14:44.81\00:14:47.42
and to start with
we're going to start with
00:14:47.45\00:14:50.12
a berry delicious pie.
00:14:50.15\00:14:52.15
Now berries are the most
nutrient dense of the fruits
00:14:52.19\00:14:55.62
and so we want to use those.
00:14:55.66\00:14:57.69
Even though we're going to
be using a sweetener of sorts.
00:14:57.73\00:15:00.30
We're going to be
using white grape juice
00:15:00.33\00:15:02.10
as our sweetener.
00:15:02.13\00:15:03.53
And we're just going to
use it in the concentrate form.
00:15:03.57\00:15:06.30
Then we will make a
whole wheat pastry crust
00:15:06.33\00:15:09.40
using oil and water.
00:15:09.44\00:15:12.44
So let's get started
making our berry mixture.
00:15:12.47\00:15:15.74
So we've done the
28 ounces of berries.
00:15:17.31\00:15:22.62
Now we're going
to add a half a can
00:15:22.65\00:15:25.09
of our white
grape juice concentrate.
00:15:25.12\00:15:26.92
We're going to
just let this thaw out
00:15:32.29\00:15:34.70
and then we're going
to add some cornstarch
00:15:34.73\00:15:36.56
to thicken it to this.
00:15:36.60\00:15:37.93
So just going to let
this thaw out for now.
00:15:37.97\00:15:40.57
I've put a
little water in the can
00:15:46.98\00:15:48.58
and rinse the can well.
00:15:48.61\00:15:50.41
Now I'm going to add
00:15:50.45\00:15:52.68
three tablespoons
of cornstarch to this.
00:15:52.71\00:15:56.05
We always want to use cold water
00:15:56.08\00:15:57.65
when you're using cornstarch
00:15:57.69\00:15:59.82
because warm water
00:15:59.85\00:16:02.29
will make your cornstarch clump,
00:16:02.32\00:16:03.96
so you always
start with cold water.
00:16:03.99\00:16:08.00
And we want to mix it
together so that it is,
00:16:08.03\00:16:10.90
there's no lumps in
the cold water either.
00:16:10.93\00:16:14.24
Mix it well.
00:16:14.27\00:16:15.84
And our berries are
starting to boil a little bit.
00:16:15.87\00:16:19.34
So we will to begin
00:16:24.48\00:16:26.58
to just kind of pour
our cornstarch mixture
00:16:26.61\00:16:28.82
over our berries.
00:16:28.85\00:16:30.25
A lot of juice in here
we want to thicken that up.
00:16:31.69\00:16:35.82
We're just gonna kind of just
pour it around a little bit,
00:16:35.86\00:16:39.69
and then just stir this around
00:16:39.73\00:16:42.60
to thicken our berries up.
00:16:42.63\00:16:44.57
And it'll just take a
minute to thicken them up.
00:16:47.87\00:16:50.41
Okay, we're going to
turn that off and let it rest,
00:16:58.91\00:17:02.25
until we're ready to
pour it into our pie pan.
00:17:02.28\00:17:05.15
We're going to
start our pie crust
00:17:06.92\00:17:09.22
and I'm going to take
00:17:09.26\00:17:10.59
two good size cups of
whole wheat pastry flour.
00:17:10.63\00:17:14.76
So we have this in our bowl.
00:17:17.60\00:17:20.20
To that we are going to add...
00:17:21.70\00:17:24.21
about a half a teaspoon of salt.
00:17:27.51\00:17:29.91
So we will...
00:17:29.94\00:17:31.38
sprinkle that in.
00:17:34.68\00:17:36.02
We're going to just
mix that in with the flour.
00:17:38.92\00:17:41.26
Okay, to move my
half a cup of water,
00:17:43.39\00:17:46.70
I have added a
half a cup of oil.
00:17:46.73\00:17:48.83
Now I'm going to
emulsify those two together.
00:17:48.86\00:17:51.23
All right.
00:17:52.60\00:17:54.04
Now we're just going to
pour this over our crust,
00:17:54.07\00:17:58.44
our pastry flour.
00:17:58.47\00:18:01.24
And we don't want
to stir it too much.
00:18:01.28\00:18:03.21
We want to just
kind of fold it in,
00:18:03.24\00:18:06.25
so we're just
going to slowly let it
00:18:06.28\00:18:07.88
kind of meld itself together
00:18:07.92\00:18:09.68
without even
having to stir it much.
00:18:09.72\00:18:12.25
And now we're
ready to roll it out
00:18:12.29\00:18:13.86
into our crust.
00:18:13.89\00:18:16.39
So I make kind of a ball
00:18:16.42\00:18:18.86
and I'm going to put
my other piece of saran
00:18:18.89\00:18:20.80
wrap over the top.
00:18:20.83\00:18:22.16
And we're going to
roll this pie crust out.
00:18:24.73\00:18:28.64
Now this pie crust
does not have to be used
00:18:28.67\00:18:31.81
just for something sweet
like apple pie or berry pie.
00:18:31.84\00:18:35.68
It can be used
for a vegetable pie.
00:18:35.71\00:18:38.95
We can pull our
saran wrap apart.
00:18:38.98\00:18:41.05
Pull our saran wrap
apart from our bottom crust.
00:18:44.95\00:18:50.59
We're just going to move
our pie plate into position.
00:18:50.63\00:18:53.80
Once again the saran
wrap is nice and pliable,
00:18:56.67\00:18:59.00
I can put this into the dish
00:18:59.03\00:19:00.77
and move it around if I need to.
00:19:00.80\00:19:04.27
And we can form our pie
crust to the bottom part
00:19:04.31\00:19:08.34
and we just kind
of shake this loose.
00:19:08.38\00:19:10.38
And if we need to,
00:19:14.35\00:19:15.72
we have a lot of extra
over here on this side.
00:19:15.75\00:19:18.15
We need a little help
over here on this side.
00:19:18.19\00:19:20.62
So we just move our
crust around a little bit.
00:19:20.66\00:19:23.16
We're ready to pour
our berry filling in.
00:19:25.76\00:19:29.66
We're going to put
our top crust on now.
00:19:36.81\00:19:38.97
I'm gonna pinch
these two crusts together.
00:20:05.43\00:20:08.90
All right, our pie
is ready for the oven.
00:20:15.81\00:20:18.18
We're going to make
a few slits in the top
00:20:18.21\00:20:20.82
just to let the air come out.
00:20:20.85\00:20:23.52
We're going to bake this
at 350 degrees for 25 minutes,
00:20:23.55\00:20:28.39
till our crust is
nice and golden brown.
00:20:28.42\00:20:31.43
Our pie is out of the oven.
00:20:31.46\00:20:34.06
And I ended up cooking it
for about five minutes longer
00:20:34.10\00:20:36.80
than I had mentioned, I
had mentioned 25 minutes,
00:20:36.83\00:20:39.27
but I wanted the
crust to be golden brown
00:20:39.30\00:20:41.80
and so like I did add
another five minutes to it.
00:20:41.84\00:20:46.74
Thank you Chloe that
looked great as usual.
00:20:46.78\00:20:49.18
I've had some of
Chloe's pie before.
00:20:49.21\00:20:50.78
I think you have too
and it's very, very good.
00:20:50.81\00:20:53.01
Okay, Lisa, we're
going to do some exercise.
00:20:53.05\00:20:55.68
Now one of the things
that happens to people
00:20:55.72\00:20:58.22
as they start doing exercise,
00:20:58.25\00:20:59.72
especially if they start walking
00:20:59.75\00:21:01.09
or jogging or whatever,
00:21:01.12\00:21:02.46
is they can start
having some problems
00:21:02.49\00:21:03.83
with their lower leg area
00:21:03.86\00:21:05.19
and so we're going
to do a couple things
00:21:05.23\00:21:06.56
that are going to help that,
00:21:06.59\00:21:07.93
one is going to
prevent like shin splints,
00:21:07.96\00:21:10.13
another one's going to help them
00:21:10.17\00:21:11.50
make sure they have a
healthy Achilles tendon.
00:21:11.53\00:21:13.20
So the first one is
going to be a Calf Raise.
00:21:13.23\00:21:16.04
So Lisa's going to step out
00:21:16.07\00:21:17.44
and she going to
press the heel to the floor
00:21:17.47\00:21:20.48
and back up
00:21:20.51\00:21:21.84
and this is going to
stretch the Achilles tendon.
00:21:21.88\00:21:23.75
Now you can do
calf raises on a step,
00:21:23.78\00:21:27.28
where you can go all
the way down back up,
00:21:27.32\00:21:28.85
but if you're
doing with like that
00:21:28.88\00:21:31.69
but you're doing on something
where you can go down further.
00:21:31.72\00:21:34.42
But this way if you
don't have anything,
00:21:34.46\00:21:36.49
this will still
at least allow you
00:21:36.52\00:21:38.09
to get full range
of motion on that.
00:21:38.13\00:21:40.00
Now we're going to switch
and do the anterior tibialis
00:21:40.03\00:21:42.30
and that's just going
to be lifting the toe up
00:21:42.33\00:21:44.80
and then pressing back down.
00:21:44.83\00:21:46.60
And that works the
muscles in the front
00:21:46.63\00:21:48.24
which again is anterior tibialis
00:21:48.27\00:21:49.84
and that's where
you get the shin splints
00:21:49.87\00:21:52.41
because the muscle
actually starts pulling away
00:21:52.44\00:21:54.11
from the bone and
it's quite uncomfortable.
00:21:54.14\00:21:56.44
So anyhow, doing these exercises
00:21:56.48\00:21:58.81
will help strengthen that area.
00:21:58.85\00:22:00.25
So you won't have the problems
with the Achilles tendon
00:22:00.28\00:22:02.38
or with the anterior tibialis.
00:22:02.42\00:22:04.52
Thank you, Lisa. Okay.
00:22:04.55\00:22:06.62
Back to Dr. Sutliffe,
let's talk some more about
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the immune system.
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Okay, let's give
some real practical advice
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on what people
can continue to do
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to boost their
immune system naturally.
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Okay.
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So they don't
have to be so dependent
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upon different herbs
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and different supplements
and things like that.
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Now if they want
to take those things
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they can maybe add those in
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but what can they do
so we'll look at that.
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First of all, what they
can do on a regular basis.
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Let's talk about sleep again.
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Well, they've been found
that sleep you need at least
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six to nine hours.
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Less than six has been found
to increase your risk of dying
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and more than nine
interesting enough,
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you can actually sleep too much.
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Okay.
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So that nice window...
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Right. Get in there. Okay.
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So too much sleep
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actually compromises
the immune system as well.
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Right.
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Okay so that we
have that going down.
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So what about some
other lifestyle factors,
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what about, what about just
plain old fluids just water.
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Let's go back to sleep
again just for a moment.
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Another very
important component of that
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is going to bed early.
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Okay.
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And so a lot of times
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when somebody
starts to feel sick,
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what I tell them
is go to bed earlier.
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Okay. I'm glad
you brought that up.
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So when you get to sleep
so it's quantity and quality.
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Sleep before midnight.
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You know, it's
just like food. Okay.
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We want to have good food
and just enough but same thing
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with sleep you want to
get to maximize your sleep.
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So if somebody
said, "Jay, sleep,
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your sleep is going
to be twice as valuable
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before midnight
as after midnight,"
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so what are you going to do?
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Yeah, you're going to get
the double the sleep benefit...
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Yeah, I want the
double dose. Okay.
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And then the reason behind that
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is the human growth
hormones being released...
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At a higher level.
Around midnight to 3 AM.
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Right. Okay.
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And so that's
going to actually help
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boost the immune system as well.
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And the cleansing is going to be
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going on around
that time period as well,
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around two or
three in the morning
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and then also just
the fact that we're,
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you know, we want to go
to bed with an empty stomach
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that's very important as well.
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We want to follow
the rhythms of the body.
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We've talked about
that before, the rhythms,
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and the pineal glands
can be releasing a chemical
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that's telling you
it's time to go to sleep.
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And so if you
follow those natural means,
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it's going to make your,
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make your rest
that more beneficial.
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So let's talk about
the person like my brother,
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who works a shift work.
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Okay.
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He'll either work 4 AM to 4
PM or he'll work 4 PM to 4 AM
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and then maybe the next rotation
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he'll be on the opposite,
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so creating a
cave like experience.
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Yeah. Okay.
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It's going to be
tough. It's not healthy.
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It's not healthy, right.
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And so what we're
going to have to do is
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what he'll have to
do is try to adjust that
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in create a cave like
experience a dark environment
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like we've talked about before,
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and he's going to have to
try to get synchronized on that
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and the body will
adjust to a certain degree
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but as we know,
studies have shown...
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Still not optimum.
Still not optimum, ideal...
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But do the best you can
with what you have available.
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That's correct. Okay.
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Have to work still
and do the best you can.
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That's right. So we have
circulation improve with water.
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We have exercise.
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So now we're
talking about strengthening
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the different muscle
groups and things like that,
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getting respiration is better.
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What about
cardiovascular fitness
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in immune system?
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Well, any time you exercise,
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people may not
experience it at first
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but as they exercise
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they start feeling
really good after it's over.
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And it's not just,
"oh, I'm glad that's done"
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the body goes
through beyond that.
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You get a euphoric
type high of endorphin rush
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and also boost
the immune response.
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So both aerobic exercise
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and also resistance
exercise would do that.
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And also stretching is
very beneficial as well
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because when people
stretch, they relax.
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When I always tell people
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stretching
should not be painful,
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you're not looking
to test the envelop
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as for how far it can bend.
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What you're doing is,
simply stretching the muscles
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so you and it
should be feel good
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and lot of times people
use it as a prayerful time,
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where they're looking to
fill their minds with scripture
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or positive
thoughts and so forth.
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I know a lot of people
are into a different mindset
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where they're telling
you to empty your mind.
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I'm not in favor of that.
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The Bible tells us you know,
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you empty something,
something bad can come in there.
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I want to fill my
mind with positive things
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and so a lot of people
use stretching to do that.
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Okay, so the mental mindset
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can actually again
impact the body as well.
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It's huge.
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I think we have, do we have time
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to put up one more graphic?
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I think we have a
graphic of cortisol,
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we're going to
touch on cortisol.
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Okay. Let's talk about cortisol.
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Because cortisol really
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knocks out the
immune system as well.
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Oh, absolutely.
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If you raise that cortisol level
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you have some problems.
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You see that
increases blood sugar,
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suppresses the immune system,
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does talk about it
heightens memory and attention.
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I'm not sure exactly
where that one's coming from,
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but increase blood pressure,
decrease sensitivity pain
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and decrease
serotonin, which you have a,
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don't have a smiley face
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there you have a sad face there.
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And so that's going to be
the opposite of what we want.
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We want the smiley face.
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I think what's going on
with the heightened memory
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and attention is because
it's narrowing the arteries.
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Okay, increasing
the blood pressure.
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So you have a
tension heightened.
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Okay. Okay.
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So I think that's the
only thing with positive
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so to speak, but if you do
it too long, it's a negative.
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Right.
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So really what we're looking
at is all these different things
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we've been teaching
for the last now 12 weeks
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are really working
together to boost immune system.
00:27:03.22\00:27:05.85
We didn't feel
like we needed to do
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a separate immune
system discussion or emphasis
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because it all is
about boosting immune system.
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Everything we've talked about
00:27:13.23\00:27:14.56
so far boosts
your immune system.
00:27:14.60\00:27:15.93
And then we want to
talk a little bit again
00:27:15.96\00:27:17.30
about nutrients as in
micronutrient dense diet,
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we're eating a lot of
green leafy vegetables.
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Okay, we keep
harping on that berries,
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seeds and nuts.
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Okay.
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We even talk about onions,
okay, getting plenty of them
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and legumes, okay.
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So getting
enough fiber in the diet
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and cleaning out the colon.
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Oh, garlic's also a big one,
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is supposed to
help the immune system.
00:27:36.75\00:27:38.15
That's right, we
can't get through it,
00:27:38.19\00:27:39.52
that's all we can get
through in an hour, right?
00:27:39.55\00:27:42.26
The body is truly
fearfully and wonderfully made.
00:27:42.29\00:27:44.73
You can go to our
website at Optimize4Life.org
00:27:44.76\00:27:47.33
to find out more.
00:27:47.36\00:27:48.76
We love doing this show.
00:27:48.80\00:27:50.13
We hope this has
been a benefit to you.
00:27:50.17\00:27:51.83
Thank you for joining us.
00:27:51.87\00:27:53.20
God bless you
00:27:53.23\00:27:54.57
and we'll see you next
time on Optimize 4 Life.
00:27:54.60\00:27:56.94