Hello, welcome
to Wonderfully Made.
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My name is Dr. George Guthrie;
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I am the Medical Director
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at Lifestyle Center of America.
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We are here today to talk to you
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about Type 2 diabetes,
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we have learned some things
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from those people that we treat
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for Type 2 diabetes at Lifestyle
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Center of America
and we think you will be
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interested in that. Joining me
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is Dr. Tim
Arnott, thank you George
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and it's nice to be here, yes,
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on Wonderfully
Made. Well Tim when we
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talk about diabetes some times
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we get stuck as doctors in just
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treating the
symptoms, that's correct.
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One of the thing I enjoy about
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being at
Lifestyle Center of America
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is we actually deal
with the cause of a diseases,
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it's a very rewarding practices
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that we have at the
Lifestyle Center of America,
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because individuals come
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and they've actually
been down the other road,
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they have had
their symptoms treated,
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they'd become frustrated
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and now they are very receptive
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to hearing how they can remove
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the underline
cause of their condition.
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And so they are
listening and they are ready
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just like a sponge to
absorb all the information
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that the Creator has
for these individuals.
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And when they are ready,
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we can put them to work dealing
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with the underlying cause.
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Now to help you
understand as listeners,
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what we are talking about,
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I suppose we need to
explain a little bit,
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you see to put in a nutshell,
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we understand
that Type 2 diabetes
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is caused by
taking too much energy in
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and not expending enough energy
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and our body
develops a resistance
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to the insulin in our body
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and the blood
sugar start to go up
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and than the
problems come from that,
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well they come from
both the high blood sugar
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and the high insulin levels.
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So, the diet and
the exercise changes,
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bring a change in
the underlying cause,
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that means people
actually need less medication.
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That's absolutely
right and in fact,
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what we have to
share with you on
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this program is we
think very exciting,
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in fact the data
that we'll be sharing was
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actually presented at
some national meetings,
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the American
Dietetic Association,
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they actually had a plant based,
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a total plant based diet or
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vegetarian breakout session,
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and the data
presented at that session
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came from patients,
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who were doing
something a little differently
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and it wasn't
the traditional diet
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therapy that was
used in initially
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for Type 2 diabetes
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and in also Type 1 diabetes,
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which was a high fat diet;
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and it wasn't high protein diet,
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it was another kind of approach.
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What kind of
approach was that Dr. Guthrie?
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Well we discovered that a diet
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that focuses on plants.
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Now sometimes, we say
complex carbohydrates,
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but what we
really mean is plants
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were the
carbohydrates and the fiber
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and the fats and everything
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is a kind of mixed together,
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the way the God designed it.
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And the proportions
that only the Creator,
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its wisdoms can actually see
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the benefits
and the reasons for.
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And so we're going
to be looking at a diet,
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it's a little
different, it's actually
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high in carbohydrate,
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but that's not what you might
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have heard in the past,
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when you heard
higher carbohydrate.
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What do most
people think about George,
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when they higher carbohydrate?
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Well even the
scientific literature
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is a bit confused about it,
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when they say
complex carbohydrate diet,
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generally what they are
testing is actually starches
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that have being
purified out of whole food
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and then fed to
people and indeed those
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who often enter
the body more refined,
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they come in quickly,
they tend to cause problems,
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they don't have the fiber
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that the whole plant foods do.
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So basically what
you are saying is,
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when you hear
high carbohydrate diet,
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usually people are talking about
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white flour and refined sugar
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and this Bagels and Pasta
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and Bread made
out of refined flour.
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Indeed that's probably,
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why people shied
way from carbohydrates,
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when diabetes was first
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understood to
be a sugar problem.
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You see
carbohydrates go into the blood,
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they make the sugar go up,
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so it was rational as we started
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to look at the diseases,
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if you could
lower the blood sugar,
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you would
actually fix the problem.
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Unfortunately as
they moved to diets
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high in protein an high in fat
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to try to bring the sugar down,
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it led to more
problems, for example
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kidney diseases from
too much of the protein.
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So, this is kind
of a new approach,
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but it's not new, it's really
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the old approach isn't it?
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Well that's true it
is the old approach,
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it's the original approach,
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it's the Creator's approach.
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And the people
that heard about this
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at the American
Dietetic Association meeting
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this year were just astounded,
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they couldn't
what they were seeing,
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for what they were seeing is
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what you see here
on this first graphic.
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What they were
seeing is that patients
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in a 19 day program at the
Lifestyle Center of America,
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who had Type 2
diabetes, actually drop their
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blood sugar
significantly and actually
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I would say dramatically
on a high carbohydrate,
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total plant diet. And so
it's kind of the opposite
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of what you would thing
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would be effective
for Type 2 diabetes,
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in fact most individuals
thinks you need to be
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on a low carbohydrate diet
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in order to get
the blood sugar down.
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But what we
actually have seen and see
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every day at the
Lifestyle Center of America
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is that blood sugar
drop significantly on a high
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carbohydrate
diet as long as those
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carbohydrates are whole grains,
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beans, vegetables and
fruits, nuts and seeds.
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So that's a really good news.
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It is good news,
and the best news
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I think about it is that,
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not only is your
blood sugar coming down,
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but those foods
that you are eating are
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80 percent water and
they are rich in fiber
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and so what else
tends to come down,
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as your blood
sugar is coming down?
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Well you know
when we take someone's
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blood sugar, it's
like taking a black
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and white photo;
you do the click and
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you know what the
blood sugar is right there.
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As physicians we like to
able to tell a little more,
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we would like to have a
video of the blood sugar,
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so we could
actually see what happens
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through the day that would,
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exactly, that
would be a lot nicer.
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It's not perfect,
but we've come up with
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a couple tools,
one of those tools
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that we've used is
something called Hemoglobin A1c,
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that is it's the Hemoglobin
molecules in the blood,
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which as it's formed
has sugar attached to it
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and we know that the
amount of sugar attached
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to it is
reflected by oh excuse me,
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reflects how high
the blood sugars are.
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Well in our
program at the Lifestyle
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Center of
America, we have 19 days
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to check and see
what differences is made.
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It takes about 3
months to see differences
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in Hemoglobin A1c,
Hemoglobin A1c takes longer,
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that's correct. So,
actually if you look at
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this data one more time,
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you'll actually
see that what we used
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was not Hemoglobin
A1c, but some thing called
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fructosamine and fructosamine
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is a similar arrangement it's,
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but it's not the
Hemoglobin protein,
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it's the Albumin protein
another major blood protein
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and it's the amount of Albumin
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that is actually
combined with blood sugar.
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And that you can
see changes in and about
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two weeks and that's
about the time between
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our first blood draw
and our second blood draw,
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and so changes in
fructosamine actually
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show that you are
right, not just a fasting blood
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sugar today and a
fasting blood sugar
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a week from
now, but the trend of
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blood sugar over
a two week period.
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You know folks may not
have recognized on that slide,
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there was a little thing
up in the corner that said
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p = <0.001, what
does that mean to?
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Well actually what that means
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is that the differences
between the blood sugar,
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the
fructosamine in another words
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the average blood
sugar, when they came into the
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program verses
the fructosamine level
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or the average blood sugar as
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they departed from the program
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or left the program was
statistically different.
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In other words it's
only, there is less than one
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chance in a
thousand that the difference
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in these two blood sugar
readings could be by chance
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and so it's validates
that there was real change.
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We like to say as
scientist it's statistically
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significant, that's right
now statistically significant
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doesn't always mean
clinically significant,
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but I think you can
agree with me George,
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that when we look
at our patients of
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Lifestyle Center of America,
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we can see that truly their
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blood sugars are coming down,
00:10:03.57\00:10:05.29
they feel better and in
fact even insulin levels
00:10:05.32\00:10:09.56
are coming down
significantly in just
00:10:09.59\00:10:12.58
a couple of week,
which is also important.
00:10:12.61\00:10:14.71
That's good, let's see
something else I think,
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I think we have
another slide that looks
00:10:17.33\00:10:19.01
at weight loss doesn't it?
00:10:19.04\00:10:20.83
Does weight loss or
does weight come down
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as people go through
this life style change?
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You know one of the
things that we tell our patients
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at the Lifestyle
Center of America
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is don't focus on weight,
00:10:29.69\00:10:31.61
just focus on
the health principals
00:10:31.64\00:10:34.57
that the Creator has provided.
00:10:34.60\00:10:36.15
The total plant
diet, the walking program,
00:10:36.18\00:10:40.11
the increase in water intake,
00:10:40.14\00:10:42.86
spending 15 minutes in
the sunlight at least 3 days
00:10:42.89\00:10:46.31
a week and
getting adequate rest,
00:10:46.34\00:10:48.80
opening the
windows get fresh air,
00:10:48.83\00:10:50.50
move away from harmful
substances like caffeine
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and alcohol and
tobacco and then spending time
00:10:54.29\00:10:57.68
with your Creator.
These are the things
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that the Creator
would invite us to spend
00:10:59.94\00:11:02.48
our time with him to focus on,
00:11:02.51\00:11:04.08
and when you do that,
00:11:04.11\00:11:05.93
you'll have a side effect
00:11:05.96\00:11:07.33
and that's side
effect is weight loss.
00:11:07.36\00:11:09.74
You mean I make a mistake,
00:11:09.77\00:11:11.71
if just focus on my scales.
00:11:11.74\00:11:13.76
Well yes actually
it's probably better
00:11:13.79\00:11:17.96
not to spent so much
looking at the scales,
00:11:17.99\00:11:20.90
you might want to
check at once a week,
00:11:20.93\00:11:22.35
but the reality is that
if you are too focused on
00:11:22.38\00:11:25.85
your weight and your
weight is not coming down
00:11:25.88\00:11:28.29
as you might like it
to, anxiety level can go up,
00:11:28.32\00:11:31.59
stress level may go up
and may actually increase
00:11:31.62\00:11:34.00
the difficulty of
loosing weight and so,
00:11:34.03\00:11:37.30
but people follow weight
researchers follow weight,
00:11:37.33\00:11:40.75
and so we like to
follow it as well.
00:11:40.78\00:11:42.60
Well that's an interesting
way of looking at it Tim,
00:11:43.23\00:11:46.02
weight loss is a side effect
00:11:46.05\00:11:49.45
of the lifestyle
treatment of diabetes.
00:11:49.48\00:11:53.13
Usually we think of
drugs having side effects
00:11:53.16\00:11:55.49
and they are being negative,
00:11:55.52\00:11:56.89
and here is a
positive side effect.
00:11:56.92\00:11:58.92
It's a very positive
side effect and in fact,
00:11:58.95\00:12:02.46
you know
researchers have shown that
00:12:02.49\00:12:05.21
if you have tight
blood sugar control,
00:12:05.24\00:12:07.54
that you actually
reduce your risk of blindness,
00:12:08.16\00:12:11.00
retinopathy if
you have diabetes,
00:12:11.03\00:12:12.73
you reduce your risk of kidney
00:12:12.76\00:12:14.81
disease in nephropathy,
00:12:14.84\00:12:16.79
your risk of nerve damage,
00:12:16.82\00:12:18.81
neuropathy, and
perhaps even heart disease.
00:12:18.84\00:12:21.50
If you have tight
blood sugar control,
00:12:21.53\00:12:23.87
but most of those
studies show that the
00:12:23.90\00:12:26.95
individuals that had the
tight blood sugar control,
00:12:26.98\00:12:29.20
their weight
actually went up over time
00:12:29.23\00:12:32.23
and this is an, a very difficult
00:12:32.26\00:12:33.98
problems in medicine today,
00:12:34.01\00:12:35.98
blood sugar going
down, weight going up,
00:12:36.01\00:12:38.67
and what this means is over time
00:12:38.70\00:12:40.55
you're going to have to
have more and more medicine
00:12:40.58\00:12:42.59
to keep your, your sugar down.
00:12:42.62\00:12:45.46
Well often people are
focusing right on the sugar
00:12:45.49\00:12:48.43
and give some insulin
to bring the sugar down
00:12:49.10\00:12:51.53
and insulin tends
to make gain weight,
00:12:51.56\00:12:54.12
medications to
increase the insulin
00:12:54.15\00:12:56.49
tends to make
people gain weight.
00:12:56.52\00:12:57.89
So it just makes
a lot more sense to
00:12:57.92\00:13:00.45
treat the cause, to
get the calories down,
00:13:00.48\00:13:04.00
to used the plant based diet to,
00:13:04.03\00:13:06.35
to optimize calories and then
00:13:06.38\00:13:08.46
of course use the
exercises as well.
00:13:08.49\00:13:10.30
Well don't we
have slide that shows
00:13:10.33\00:13:13.15
something about the weight?
00:13:13.18\00:13:14.55
Yes George we do.
And we'd like to get
00:13:14.58\00:13:16.32
to that and as we're getting,
00:13:16.35\00:13:18.81
as we're moving to that data,
00:13:18.84\00:13:20.78
we would like to just remind you
00:13:20.81\00:13:22.34
that the first slide showed,
00:13:22.37\00:13:24.56
that the blood sugar comes down
00:13:24.59\00:13:26.76
on a high carbohydrate diet,
00:13:26.79\00:13:29.25
if it's whole
grains, beans, vegetables,
00:13:29.28\00:13:32.22
fruits, nuts and
seeds. The second slide
00:13:32.25\00:13:35.94
will actually
show that not only does
00:13:35.97\00:13:38.32
the blood sugar come down,
00:13:38.35\00:13:39.72
but the weight
comes down and in fact it,
00:13:39.75\00:13:43.36
on average comes
down about 10 pounds.
00:13:43.39\00:13:46.09
As you can see
here, and again each one
00:13:46.12\00:13:48.93
of the slides that you are going
00:13:48.96\00:13:50.33
to see on this program,
00:13:50.36\00:13:51.73
the differences in between
00:13:51.76\00:13:54.14
the parameter at the
beginning of the program,
00:13:54.17\00:13:56.93
weight in this
case, and the parameter
00:13:56.96\00:14:00.40
at the end to the program,
00:14:00.43\00:14:01.80
19 day program is highly
statistically significant
00:14:01.83\00:14:05.67
in fact there is a
less than one once chance in
00:14:05.70\00:14:08.04
about thousand that the
differences in weight here
00:14:08.07\00:14:10.28
could be by chance.
00:14:10.31\00:14:11.90
And so a 10 pound
weight loss in just 19 days,
00:14:11.93\00:14:16.27
that's a very significant thing,
00:14:16.30\00:14:18.50
but the most
important thing is that the
00:14:18.53\00:14:20.43
insulin resistance
that that weight loss
00:14:20.46\00:14:23.59
represents is a reduction,
00:14:23.62\00:14:25.43
insulin
resistance lowered smaller
00:14:25.46\00:14:28.45
and that means you are
going to need less insulin
00:14:28.48\00:14:30.94
or less medications,
if you have diabetes.
00:14:30.97\00:14:32.78
My weight loss is of
side effect, isn't that fun.
00:14:32.81\00:14:35.92
Powerful, now
sometimes when we think about
00:14:35.95\00:14:39.69
our weight, we
focus on the scales,
00:14:39.72\00:14:42.30
we step on them in the
morning and all kind of exhale
00:14:42.33\00:14:45.53
to get them to
read a little bit lower
00:14:45.56\00:14:47.99
and try to get
him just right, but,
00:14:48.02\00:14:49.77
but even more
important than the weight is
00:14:49.80\00:14:52.49
actually how much of
the fat that we loose,
00:14:52.52\00:14:56.49
right? Didn't we
discover something about
00:14:56.52\00:14:58.94
what happened to people's fat
00:14:58.97\00:15:01.76
storage during
the program as well.
00:15:01.79\00:15:03.35
Well actually we did George,
00:15:03.38\00:15:05.61
in fact this was the
data coming for about 5
00:15:05.64\00:15:08.66
consecutive
programs at the Lifestyle
00:15:08.69\00:15:10.81
Center of
America about a year ago,
00:15:10.84\00:15:12.77
these were all
patients with Type 2 diabetes,
00:15:12.80\00:15:15.82
and what we see here
as the percent body fat
00:15:15.85\00:15:20.17
actually dropped significantly
00:15:20.20\00:15:23.22
in just 19 days.
As you can see it's
00:15:23.25\00:15:26.24
highly statistically significant
00:15:26.27\00:15:27.99
and when you are
reducing the body fat,
00:15:28.02\00:15:30.63
you are actually
reducing the resistance
00:15:30.66\00:15:33.06
that the body
has against insulin.
00:15:33.09\00:15:35.80
Which means you're not
going to need as much medicine,
00:15:35.83\00:15:38.58
you are not going
to need as much to take
00:15:38.61\00:15:40.45
as much insulin
if you are on insulin
00:15:40.48\00:15:42.19
and it just means,
it's going to be easier
00:15:42.22\00:15:45.11
to treat the
condition of diabetes.
00:15:45.14\00:15:48.02
Two percent loss of body fat,
00:15:48.05\00:15:51.44
wow that's a pleasant
sort of a thought about 9
00:15:51.47\00:15:56.78
and a half
pounds worth of weight,
00:15:56.81\00:15:58.63
my wife has this
model, maybe you've seen it,
00:15:58.66\00:16:01.68
it's about a 18
inches long and about
00:16:01.71\00:16:06.47
5 or 6 inches in diameter,
00:16:06.50\00:16:08.22
it suppose to be what 5
pounds of fat looks like,
00:16:08.25\00:16:12.67
it just seems good to
me to see that leaving,
00:16:12.70\00:16:15.71
that fat leaving the body,
00:16:15.74\00:16:18.29
it brings improvement to
the physiology doesn't it?
00:16:18.32\00:16:21.04
Absolutely, and in fact
in just a three month period
00:16:21.07\00:16:24.49
of studies that
combined about 1800 calorie diet
00:16:24.52\00:16:28.80
with 30 minutes
of vigorous exercise,
00:16:28.83\00:16:32.44
5 days a week,
actually showed George that you
00:16:32.47\00:16:35.49
could remove about
25 to 30 percent of
00:16:35.52\00:16:40.64
the fat in an
around the organs of
00:16:40.67\00:16:43.51
the abdomen in just
that short period of time
00:16:43.54\00:16:46.82
and that means a lot
less resistances to insulin,
00:16:46.85\00:16:50.66
because resistance
to insulin is often
00:16:50.69\00:16:53.35
centered right in that fat
00:16:53.38\00:16:55.58
that we carry
in the mid section.
00:16:55.61\00:16:58.02
Well that's right Tim,
00:16:58.05\00:17:00.01
but you know
we've being focusing
00:17:00.04\00:17:01.44
kind on the diet part of this,
00:17:01.47\00:17:03.39
it's important
to eat those plants,
00:17:03.42\00:17:05.66
but that was half the equation,
00:17:05.69\00:17:07.36
when we've talked
about treating the cause
00:17:07.39\00:17:09.72
of the diseases
and the other half of
00:17:09.75\00:17:12.17
that equation is,
the exercise component.
00:17:12.20\00:17:14.82
What if we learn about
the exercise component,
00:17:15.44\00:17:17.58
well actually if
you want to dramatically
00:17:18.16\00:17:21.45
increase your bodies ability
00:17:21.48\00:17:23.59
to take in blood
sugar, just use your muscles,
00:17:23.62\00:17:26.64
in fact the muscles will wake up
00:17:27.26\00:17:29.56
and respond to insulin
almost immediately upon it,
00:17:29.59\00:17:33.96
upon use and so
exercise especially
00:17:33.99\00:17:36.33
the big muscle
groups can dramatically
00:17:36.36\00:17:39.00
lower the insulin resistance,
00:17:39.03\00:17:40.96
it can lower the
blood sugar level.
00:17:40.99\00:17:42.64
In fact at the
Lifestyle Center of America
00:17:42.67\00:17:44.88
we see
individuals, who taking insulin
00:17:44.91\00:17:48.08
and if they walk
after a meal like an hour,
00:17:48.11\00:17:51.54
hour and a half,
two hour after a meal,
00:17:51.57\00:17:53.14
if they walk briskly
their blood sugar drops
00:17:53.17\00:17:55.92
dramatically and
they actually have to
00:17:55.95\00:17:57.78
cut back on the insulin,
that they are going to use
00:17:57.81\00:17:59.81
at the that previous meal,
00:17:59.84\00:18:01.21
if they are going
to be doing vigorous
00:18:01.24\00:18:02.61
exercise several hours later.
00:18:02.64\00:18:04.67
Another benefit
from treating the cause,
00:18:04.70\00:18:07.07
rather than simply the symptoms,
00:18:07.10\00:18:09.08
absolutely, that's good.
00:18:09.11\00:18:10.48
Well how do we measure fitness?
00:18:10.96\00:18:13.57
Well there are several
ways to measure fitness.
00:18:14.11\00:18:17.12
We use some simple methods
00:18:17.69\00:18:19.97
at the Lifestyle
Centre, we actually measure
00:18:20.00\00:18:22.75
resting heart rate and you know
00:18:22.78\00:18:25.48
if your resting heart rate drops
00:18:25.51\00:18:27.67
significantly
over a period of time,
00:18:27.70\00:18:29.83
you know that your
heart is more efficient
00:18:29.86\00:18:32.85
at doing the work of carrying
00:18:32.88\00:18:35.40
you through the day.
And so it doesn't have to
00:18:35.43\00:18:37.11
beat as often and
so we can actually
00:18:37.14\00:18:40.55
see here, that the
resting heart rate dropped
00:18:40.58\00:18:43.49
again significantly
in just a 19 day program
00:18:43.52\00:18:48.71
at the Lifestyle
Centre and you can see
00:18:48.74\00:18:51.06
it's highly statistically
significant difference.
00:18:51.09\00:18:53.61
Now another method
of measuring fitness
00:18:54.26\00:18:57.54
that we use, is
simply looking at something
00:18:57.57\00:19:00.28
called V02 Max
and we estimate this
00:19:00.31\00:19:04.34
by doing a Rockport
mile V02 max George,
00:19:04.37\00:19:08.55
what does this mean?
00:19:08.58\00:19:10.37
A V02 max is an
interesting measurement.
00:19:11.62\00:19:13.92
What is does is to actually take
00:19:13.95\00:19:16.39
and measure how much oxygen
00:19:16.42\00:19:18.34
you can take into your mouth,
00:19:18.37\00:19:19.74
get into your
lungs to your heart,
00:19:19.77\00:19:21.21
out to your
muscles, use the oxygen
00:19:21.24\00:19:23.92
turned into carbon
dioxide send it back
00:19:23.95\00:19:26.28
to the lungs
and then breath out,
00:19:26.31\00:19:28.45
so it's a very
good measure of fitness.
00:19:28.48\00:19:30.93
So it actually is
showing us that individuals,
00:19:30.96\00:19:35.25
if we can look at the graphic
00:19:35.90\00:19:37.27
one last time individuals,
00:19:37.30\00:19:38.99
who come to the
program at the Lifestyle
00:19:39.02\00:19:41.38
Centre of America,
they have a certain
00:19:41.41\00:19:43.34
ability to take
in and use oxygen.
00:19:43.37\00:19:45.78
And at the end of the program,
00:19:46.24\00:19:47.61
they have an
even greater ability
00:19:47.64\00:19:49.28
to use oxygen and that means
00:19:49.31\00:19:51.70
that they are
more physically fit.
00:19:51.73\00:19:53.88
What's more than that,
there is an improvement
00:19:53.91\00:19:55.93
in their insulin
sensitivity as well,
00:19:55.96\00:19:57.90
that is their
disease is getting better
00:19:57.93\00:20:00.60
as their fitness improves.
00:20:00.63\00:20:02.00
And so we see the,
the validity of treating
00:20:02.03\00:20:06.02
the underlying
cause of the condition
00:20:06.05\00:20:09.14
rather than just
using medications
00:20:09.17\00:20:11.48
to treat the symptoms.
00:20:11.51\00:20:13.43
Now Dr Guthrie there
is particular type of
00:20:13.99\00:20:16.80
exercise that we like
to use at the Lifestyle
00:20:16.83\00:20:20.29
Centre of America and
it actually intersperses
00:20:20.32\00:20:24.60
a little bit of rest
into your exercise program.
00:20:24.63\00:20:27.66
Tell us more about this?
00:20:27.69\00:20:29.06
Oh! I really like this,
00:20:29.46\00:20:31.19
you see I have
never really been able to
00:20:31.74\00:20:34.16
exercise as well
as I would like to,
00:20:34.19\00:20:36.32
kind of sore, it
hurts afterwards,
00:20:37.35\00:20:40.06
when I came to the
Lifestyle Centre of America
00:20:40.55\00:20:42.46
about two and a half years ago,
00:20:42.49\00:20:44.34
well I went to our
fitness director and I said,
00:20:45.13\00:20:47.58
show me what you do.
00:20:47.61\00:20:48.98
So he put me on the
treadmill that actually
00:20:49.01\00:20:51.87
measured my V02 max,
came out at 35 liters
00:20:51.90\00:20:57.59
a minute, that's how much oxygen
00:20:57.62\00:20:58.99
I could actually
use, get into my muscles
00:20:59.02\00:21:01.80
burn turned into carbon
dioxide and then exhaled.
00:21:01.83\00:21:04.98
Well he looked at
me and said George
00:21:06.08\00:21:08.72
you are in excellent
for a 65-year-old man.
00:21:09.34\00:21:12.54
Well that was a
little bit discouraging,
00:21:13.44\00:21:15.63
but then he explained to me how
00:21:16.32\00:21:18.51
to do this
intermittent training.
00:21:18.54\00:21:21.70
You see one of the
things that is a problem
00:21:22.24\00:21:24.93
for the body with exercise,
00:21:24.96\00:21:26.35
is something called lactic acid.
00:21:26.38\00:21:27.97
Lactic acid is made
when our muscles run out
00:21:28.00\00:21:31.12
of oxygen to burn and
they end making lactic acid
00:21:31.15\00:21:34.92
instead and lactic
acid makes muscles hurt,
00:21:34.95\00:21:37.44
it actually decreases
our endorphins in our brain,
00:21:37.47\00:21:42.02
so exercise is
not nearly as fun.
00:21:42.05\00:21:44.06
One of our
mantras is every minute of
00:21:44.58\00:21:48.25
exercise includes some rest
00:21:48.28\00:21:51.30
and you get
credit for that rest.
00:21:51.88\00:21:54.06
So each guest, who
comes to the Lifestyle
00:21:54.69\00:21:57.56
Centre of America
has a fitness evaluation
00:21:57.59\00:22:00.21
is given a range to
keep their heart rate in,
00:22:00.24\00:22:02.74
they get the
heart rate up and then
00:22:02.77\00:22:05.27
once it gets up
they let it come down
00:22:05.30\00:22:07.29
and that's that
rest for each minute.
00:22:07.32\00:22:10.13
Well you know, when
it did that for myself
00:22:10.70\00:22:13.48
someone who had never
really been able to exercise
00:22:13.51\00:22:15.83
before keep consistent with it.
00:22:15.86\00:22:17.81
My V02 max, when it was measured
00:22:18.41\00:22:21.30
about ten weeks later,
00:22:21.86\00:22:24.58
about a 27 percent increase
00:22:24.61\00:22:30.98
and I didn't hurt.
It was something I could
00:22:31.50\00:22:33.77
continue in indeed,
it's something I continue to
00:22:33.80\00:22:36.05
this day two and
a half years later.
00:22:36.08\00:22:38.38
The good news is
that's what most of the people
00:22:39.08\00:22:42.22
who come to Lifestyle
Centre have discovered.
00:22:42.25\00:22:44.40
This kind of exercise
intermit with some rest
00:22:45.13\00:22:48.72
and some exercise
mixed together getting credit
00:22:49.24\00:22:52.09
for all of it as
exercise actually
00:22:52.12\00:22:54.14
gets more benefit
is more pleasurable
00:22:54.17\00:22:56.39
and more
something you can continue,
00:22:56.42\00:22:59.75
to me that's an
exciting new perception,
00:23:00.28\00:23:03.73
a new prospective on exercise.
00:23:03.76\00:23:06.32
Now since there is
not so much lactic acid,
00:23:06.35\00:23:09.59
there is not so much
damage to the tissues
00:23:10.15\00:23:12.69
and people are
actually getting better faster,
00:23:12.72\00:23:14.85
rather than having the damaging
00:23:15.55\00:23:17.01
affects of the lactic acid.
00:23:17.04\00:23:18.41
And George the
damaging affects of too much
00:23:18.81\00:23:22.21
exercise on the
joints and on the heart
00:23:22.24\00:23:25.40
and so it's not just
the muscles that benefit,
00:23:25.89\00:23:28.37
but also the joints can benefit.
00:23:28.89\00:23:31.13
I remember when my
wife Silvia went through
00:23:31.16\00:23:34.17
the program, the
Lifestyle program
00:23:34.20\00:23:36.10
and what she
noticed is that prior to
00:23:36.57\00:23:40.61
adopting the
intermittent training
00:23:40.64\00:23:42.50
or the mixing
rest with exercise.
00:23:42.53\00:23:45.87
You know she
would get very winded
00:23:45.90\00:23:48.43
and just feel
like total exhausted,
00:23:48.46\00:23:50.60
you know after 20,
30 minutes of exercise,
00:23:50.63\00:23:53.01
but after she
adopted the intermittent
00:23:53.04\00:23:54.85
training style of exercise and
00:23:54.88\00:23:57.69
let that heart rate
come down about 10 beats
00:23:57.72\00:24:00.24
and then pushed it 10
beats and let it come down
00:24:00.27\00:24:02.69
another 10 beats,
that's form of exercise
00:24:02.72\00:24:05.90
the
intermittent training allowed
00:24:05.93\00:24:07.98
her to go for 30 minutes
00:24:08.01\00:24:09.42
and she did not feel winded,
00:24:09.45\00:24:10.93
she felt that she
could go for even longer.
00:24:10.96\00:24:13.51
And so what it does,
is it takes away this
00:24:14.07\00:24:16.40
exhausted feeling of
people that did exercise
00:24:16.43\00:24:20.12
and that's one of the
reasons that individuals
00:24:20.15\00:24:21.98
quit exercising, they
hate this exhausted feeling,
00:24:22.01\00:24:24.41
the truth is you
don't have to have that
00:24:24.44\00:24:26.23
exhausted feeling
and when your body
00:24:26.26\00:24:28.24
is telling you, you need
to take a little break do it
00:24:28.27\00:24:31.74
and you won't miss out
on the benefits of exercise,
00:24:31.77\00:24:34.49
in fact a very
wise health reformer,
00:24:34.52\00:24:37.85
a number of years
ago suggested that
00:24:38.46\00:24:40.72
those in sedentary occupation
00:24:40.75\00:24:42.96
such as physicians and pastors
00:24:42.99\00:24:45.27
should actually
walk up and down hills.
00:24:45.30\00:24:47.94
When you think about if George,
00:24:47.97\00:24:49.71
that's a natural form
of intermittent training,
00:24:49.74\00:24:52.62
in fact we might
address this issue
00:24:52.65\00:24:55.15
do you need a heart
rate monitor in order
00:24:55.18\00:24:57.09
to do intermittent training?
00:24:57.12\00:24:58.49
Well I think it's
probably helpful those
00:24:58.77\00:25:00.77
who are really
sick and who might have
00:25:00.80\00:25:03.80
a heart attack to keep
them in their safe range,
00:25:03.83\00:25:05.94
so no I don't know
that you would have to
00:25:06.48\00:25:08.99
but I think it
probably makes little easier.
00:25:09.02\00:25:11.06
What about you? So well you know
00:25:11.09\00:25:13.20
I've tried it both
ways and I think that
00:25:13.23\00:25:15.58
there are
advantages and disadvantages,
00:25:15.61\00:25:18.08
but the message we
wanna send today is that,
00:25:18.11\00:25:21.23
if you use a
heart rate monitor for
00:25:21.26\00:25:23.44
intermittent
training that's an excellent
00:25:23.47\00:25:25.34
way to do it, it is
probably the most precise way,
00:25:25.37\00:25:27.78
but if, if the cost is an issue
00:25:27.81\00:25:30.46
or if complexity is an issue,
00:25:30.49\00:25:32.61
if you like a more
simple approach, that's okay.
00:25:32.64\00:25:35.55
Just walk up and
down hills or walk faster
00:25:36.10\00:25:39.23
and then slowdown or
some who are able might be
00:25:39.26\00:25:41.93
able to do a little a
little jog and then walking,
00:25:41.96\00:25:44.84
but what ever you
do walk or exercise
00:25:45.24\00:25:49.07
most days of the week.
00:25:49.10\00:25:50.76
This is very
important at getting
00:25:50.79\00:25:52.96
at the underlying
cause of type 2 diabetes.
00:25:52.99\00:25:56.83
You know Tim one
other things it brings me
00:25:56.86\00:25:58.64
the most
pleasure as physician now
00:25:58.67\00:26:00.51
is watching people,
who come in with a cane
00:26:00.54\00:26:05.91
or just hardly able
to get around sometimes
00:26:05.94\00:26:09.33
the wheelchair and
have them come to me
00:26:09.36\00:26:11.23
two weeks later and
say, I just walked two miles.
00:26:11.26\00:26:14.77
There is such
pleasure in helping people
00:26:15.30\00:26:19.11
get to the route
causes of the disease
00:26:19.14\00:26:22.20
rather than simply
treating the symptoms,
00:26:22.23\00:26:25.35
because they are
actually getting better,
00:26:25.38\00:26:27.75
they are feeling better,
their blood sugar numbers
00:26:27.78\00:26:30.89
are coming down as
we pointed out they have
00:26:30.92\00:26:33.12
the weight loss side affect
00:26:33.15\00:26:35.78
and they are just
feeling better inside.
00:26:35.81\00:26:39.31
It's a really rewarding
way to practice medicine.
00:26:39.34\00:26:43.10
And speaking of
the inside George
00:26:43.13\00:26:45.49
you know
individuals may watch a program
00:26:45.52\00:26:48.44
like this and be
asking the question
00:26:48.47\00:26:50.74
in their minds
well, so I do all of these
00:26:50.77\00:26:54.13
things and maybe my blood sugar
00:26:54.16\00:26:55.98
will come down and may
be I will live a couple
00:26:56.01\00:26:58.69
of years longer,
is that really such
00:26:58.72\00:27:01.27
a big deal isn't
it worth the effort?
00:27:01.30\00:27:03.27
And I think it's
important to point out
00:27:03.77\00:27:05.78
that the probably
the most important reason
00:27:05.81\00:27:08.46
to adopt a total plant diet,
00:27:08.49\00:27:10.87
to adopt an exercise program,
00:27:10.90\00:27:12.58
to embrace all of
the Creator's natural
00:27:12.61\00:27:14.73
remedies is for the
benefit to the mind.
00:27:14.76\00:27:18.60
The importance
of clear thinking,
00:27:19.11\00:27:20.82
the increase in
the ability to carry on
00:27:20.85\00:27:23.89
that daily
devotional life and connect
00:27:23.92\00:27:26.92
with our Creator,
that's the ultimate
00:27:26.95\00:27:30.49
and the most powerful reason
00:27:30.52\00:27:32.73
for adopting
theses health principles,
00:27:32.76\00:27:34.50
is not just to keep
your physician happy,
00:27:34.53\00:27:37.10
but it's to have
a better connection
00:27:37.54\00:27:39.25
with your great physician.
00:27:39.28\00:27:40.89
That's right Tim,
as our bodies improve
00:27:41.59\00:27:44.44
our brains get
clear the circulation to
00:27:44.47\00:27:46.54
our brain is
better and we are better
00:27:46.57\00:27:48.75
able to have a relationship
00:27:48.78\00:27:50.41
with our heavenly father.
00:27:50.44\00:27:52.61
Well, if we
understand diabetes Type 2
00:27:53.22\00:27:57.06
to be a problem
with too much energy in
00:27:57.09\00:27:59.46
and not enough energy out,
00:27:59.49\00:28:01.41
then I suppose it
makes sense to treat
00:28:01.44\00:28:04.86
the cause not just the symptoms.
00:28:04.89\00:28:06.47
It's best to
exercise, eat a good diet,
00:28:06.50\00:28:11.69
we are wonderful made.
00:28:11.72\00:28:14.04