Exercise: The Forgotten Remedy - Barbara O'Neill

[Music] now we're coming to our second last law which is exercise second last because yes last but certainly not least but we've got one more to do and that's tomorrow where we go to the mind and look at the importance of trusting in God and the actual effect it has on our brain and our whole body but today in this lecture we're going to be looking at exercise often called The Forgotten remedy called The Forgotten remedy because many people don't exercise and it's one of the reasons I mentioned earlier in the week why doctors have

to use mesh because the muscles are so weak and they're weak through lack of use they're weak through lack of hydration they're weak through lack of proper nourishment they're weak through not being able to rest at night so here we have it tick tick tick tick tick all all of these they're weak because we're not getting the sunshine to get the vitamin D to allow all the minerals into the cell so all of that they're they're mouth breathing so they're not getting enough not getting enough oxygen in the book breath he quoted a quoted a

man who' lived amongst the American Red Indians in the m in the early 1800s for six years so I got that book The Man's name's catlyn George and he said these American red Indians were were very strong they're very well built and very beautiful teeth clear eyes and they prized nose breathing they all prized nose breathing the mothers would lay their babies to sleep and well they'd feed them to sleep and then lay them down and then close their mouths together and the mothers would not let them sleep until they were short they were nose

breathing interesting and then Catelyn George gives a story about a white traiter and an Indian who were who had a dispute and they were going to have a confrontation a fight to you know work it out anyway um thankfully that they worked it out without having to have the fight and Catelyn George went to the Indian later and said weren't you worried that white tra is twice the size of you he said no I would have won he was a mouth breather [Laughter] prising the nose breathing because as we showed you let's look at the

cell so the glucose goes in and it goes through a 20-step pathway and the 20-step pathway delivers to us two units of energy the end result of the 20 step pathway is a chemical form of glucose called pyruvate and pyruvate is the chemical form of glucose gets fed into the PowerHouse of the cell called the PowerHouse of the cell because it delivers a very impressive 36 units of energy the difference is oxygen this is what's called an aerobic pathway or a pathway that uses oxygen this is called the anob pathway because it does not use

oxygen what a difference oxygen makes and as we looked earlier in the week we need adequate carbon dioxide levels to be able to take in adequate amounts of oxygen so four docking stations for oxygen on every hemoglobin and for that hemoglobin to pick up the oxygen it has to have four molecules of carbon dioxide so when the oxygen comes to the cell or even in the lungs when it comes into the blood and it SE four four molecules of carbon dioxide there can be a transfer and then we breathe out the carbon dioxide and the

and the blood is able to take up the four molecules of oxygen and that's why it's important to breathe in and out through the nose because if we breathe out through the mouth we lose too much carbon dioxide and only two molecules of carbon dioxide on the hemoglobin only two molecules of oxygen can be picked up and I'm sure you've tested that and I've tested it many have you you think you've got to open your mouth wide and get more but you actually don't get any more at the cellular level because you need to have

that balance of carbon dioxide and oxygen what we also looked at is how in the cell particularly the muscle cell there are little molecules of gluc glucose and they're called glycogen remember the glucose goes in and first of all it goes to the cell the second place that it's sent is to be stored as glycogen your quick release glucose stores that's why you had the energy to exercise this morning number three if we've got any excess after that it is stored as fat what I'd like to show you is what EX exercise does to reverse

this process and it explains also why exercise is such an important part of managing uh managing weight in the body the most probably powerful form of exercise that all the the um exercise gurus agree with today is the high intensity interval training and the high intensity interval training as the name implies are intervals of high intensity so let's define high intensity so high intensity is anything that gets the heart rate up and increases breathing so that could be running up hills that's what Michael and I do every morning at Misty Mountain it could be exercise

bike probably most of the research that's been done on the high-intensity interval training has been done on the exercise bike so if someone's unstable on their feet if they have ankle knee or hip problems the the exercise bike is great because they're holding on so the high intensity is cycling as hard and as fast as you can go and 30 seconds is probably the the uh what most have come at so who I'm quoting from here is Dr Doug McGuff he wrote the book um Body by science and another book is Pace by Dr Al

seers he's called the exercise doctor and another book and that's a fairly well-known one called by Dr Michael Mosley and that's fast exercise so what I do is I read I read all of these books and then I I pull it in and summarize and what I found that they that probably the common denominator in in times would be 30 seconds and you might not think 30 seconds is very long try it try running up the hill for 30 seconds when I get to 20 my body says yeah that's about right when I get to

f 25 my body says this is going over the top when I get to 30 I'm ready to stop I count and it's not 1 2 3 4 5 6 7 8 9 10 as you know seconds is one and two and three and when I count I know my my steps I get into a rhythm with counting and my steps could be swimming could be swimming very fast it could be on the rebounder if you jog on the rebounder you'll get high intensity or leaping very high you'll get high intensity could be push-ups anything

that gets the heart rate up and the respiration increase recovery time what's recovery what the research has shown is the best recovery is not sitting down the best recovery is just going slower so if you're on the exercise bike it's just slowly cycling if you're on the rebounder it might be just the health bounce this is the health bounce if you're uh running up pills and that's what Michael and I do we walk down the next side and I know when I was in Mount Isa Mount Isa is a mining town in uh Northern New

South W well Northern Australia it's right up in so if you look at Australia sorry it's not a great one of Australia but it's something like that so you know that most of Australia that's desert so most people live on the coastal areas well Mount Isa is about here so it's fairly deserty and I was asked to give a series of meetings there for a week so I always explore the town early in the morning on my early morning walk and I found not far from the town easy walk even a few minutes walk there

are these big Hills like this so I think it's what's come out of the minds I guess so it's probably not quite that sharp but it' be like it' be like that and so I'm about this big so what I found is I'd walk up to about here and that was certainly 30 seconds and I wasn't doing any running I was just walking well you're almost climbing so when I got halfway up then I would just I would just do stretches do the arms you know seven down seven up seven back so I would do

other things like that but what they have found that recovery time is more effective if you can do some gentle moves and this is usually about a minute and a half so that's about 90 seconds and then I would then I would get to the top so in this situation there was no running I all I had to do was walk and when I when I was in Rocky Mountains National Park about 2 months ago and we walked up to Emerald Lake well that was a workout and there was no running it was it was

just walking so it's whatever gets the heart rate up and the respiration increased and this is usually done for a cycle cycle of six so let's do the maths on that that's not very much is it that's about 15 minutes a day and I found that very attractive cuz I'm very busy and so the less exercise time the better but I have to tell you my story and how I got into exercise I used to think I didn't need to exercise CU I'm always busy always busy running here running there doing this doing that that's

why the 10,000 steps or how many steps it's not really accurate but this is accurate because you can do 10,000 steps a day and you might never get to high intensity I was in New Zealand so this is 18 years ago I was in New Zealand and I was um I was staying at a lady's place and she said to me Barbara I do a 5K walk every morning do you want to join me and I said yeah I got no kids at home I still had a few kids at home I used to get

up and like the fire and get the kids up and you know put the washing on D du Halfway Around the five and a half K walk I couldn't keep up with her well I'm the health teacher and she's twice my size 10 years Young than me I felt a little embarrassed cuz I could hardly keep up with her the next day when I woke up I could hardly move and she said are you coming today I said sure I'm the health teacher she had a friend with her that day they were just way ahead

of me the whole time and I was just you know there's an interesting verse in the Bible it's found in uh in Exodus 1526 and it's says if you will diligently hearken it's an old word for listen to the voice of the Lord your God you know what I said to my body I'm hearing you I'm listening what did this pain tell me what I do in a day is not enough it's not enough it's not enough I learned my lesson it's not enough so when I went home I thought I got to I you

know no pain no gain I'm not going through all that pain for nothing I'm going to implement an exercise program what I had to do was go to bed earlier get up earlier I had to exercise at 5:30 it's the only way I fitted it into the day because I was the health director at was at Mountain View was down in Victoria I still had a couple of kids at home I used to feed all the single single staff cuz the only way they got welfare so I was a busy lady so the only way

I could do it was to go to bed a little bit earlier and I would do a half hour walk there were Hills did a couple of Hills where I used to always have cold feet always getting cold feet after I did this no more cold feet in fact a whole lot of things happened that surprised me and I'd get back into the house and I've got the scarf off the hat off wow this house is too warm and everyone in the houses and we had a we had a guy staying at the time his

name is Dr Jonathan Gibbs and he's got three phds real smart cookie of a guy after two years his teachers couldn't answer his questions and one of his phds was the effect of exercise on the cell and he said I can tell you exactly what's happening he said a network of capillaries is been opened in the body that equals distance around planet Earth that's incredible isn't it that's why I no longer got cold feet they're the capillaries they're the your eyes your brain your ears so your eyesight your hearing your your brain function so I

was excited at the results and then when I heard about this I got even more excited because that brought my half hour down to 15 minutes and I had time to test it so when I was here a couple of months ago I broke my little toe Cynthia said Barbara quick it's raining but I left my bedroom window open so I ran in and she's got this big wooden bed apparently there's even name for it it's Bed Head toe and I smashed my little toe very painful shut the window half an hour later I looked

down and my little toe was like that and I thought I did break it so what did I do I just pushed it together put comf on it and then the next day um I had to get one of the twins for right to me I was doing a health school and I sat I was on crutches for 24 hours I could not even put my foot on my heel I did it I did it real good well as you can see it's totally healed we're living an amazing body point of my story is for

3 weeks I didn't do any of this all I could do was on my knees push-ups I did a bit of that through the day and then I was in um then I did the Rocky Mountain National Park said 3 weeks after I'd broken my toe I'm doing hot and colds twice a day comfy pols at night and I had my Barefoot Runners on which are nice and wide and I did that 2hour walk up to Emerald Lake and that was a real test cuz I'm with a 20y old and a 25y old and I

kept up with them and I thought this is powerful I thought but I haven't done any exercise for 3 weeks you see it's not the odd day you do it and it's not the odd day you don't it's what you do every day that determines the fitness health status of your body I was sure I'd be sore the next day cuz I really pushed myself cuz I thought I don't want to hold up these two young guys you know the funny thing is by the time we got to Emerald Lake someone said oh hello it

was the 73y old doctor that that works at uh Eden Valley he'd run up before us and he 73 you see age has got nothing to do with it muscle knows no age so I had no sore muscles the next day can you see that even though I hadn't done much for 3 weeks I hadn't lost that much Fitness because of what I'm doing every other day so it's a powerful form of exercise but what I'm ever Greatful to Doug McGuff for in his book Body by science he takes you in here so I'm going

to take you in there and I'm going to show you exactly what happens when you do this high-intensity exercise and why do such a powerful form of exercise few more things to show you first this is a very fast pathway and this eight-step pathway is a lot slower now as you're sitting there and I'm standing here even though this is a faster pathway it's fed in at a good rate to the slower pathway and it works quite well but when you're running for your life or climbing or or or cycl or really going on the

rebounder the 20 step pathway speeds up and the eight step pathway speeds up well that's no surprise but because this pathway is so much faster when it speeds up more pyruvates getting made then can be fed into the PowerHouse and so what the body does is it stores it it stores the excess as lactic acid you've heard of lactic acid but one of the most amazing things about this form of exercise is when you're in recovery time and don't we love recovery time that's stopping and looking at The View when you're in recovery time that

lactic acid is converted back to pyruvate and fed into the PowerHouse so when you're in recovery time you're burning just as much fuel as when you're running for your life and you're mopping up the lactic acid and that's why it's such an effective and Powerful form of exercise you never hear of someone falling over and dying of a heart attack when they're doing the high-intensity interval training but there are reports of people killing o and dying on their 5K morning jog because in their 5K morning jog there's no break there's no mopping up of the

lactic acid and if they're not well hydrated and if they're on a high meat high alcohol caffeine Diet which is you see the overload of acidity as we looked at yesterday this buildup of lactic acid tips the scales they're dehydrated the arteries are shrinking there's your heart attack and how many couched potatoes point to the person that's had the heart attack and says see I told you exercise was no good for you but not with the high-intensity interval training is this little tight nugget you're working very hard but you're working so hard you only have

to do 15 minutes a day by the time you get to the end of your third set of high intensity you've used up all your glycogen stores and so now the body in the brain the pituitary gland causes a release of the human growth hormone and the human growth hormone is active when we're growing I haven't grown much after the age of 16 that probably doesn't surprise you and uh Jason I'm sure you grew way into your 20s they probably wondered if you're ever going to stop boys grow a lot later than girls but when

we stop growing the human growth hormone goes into retirement unless you need it when you when you've run out of glycogen stores the body activates the human growth hormone which causes a release of hormone sensitive lipase and hormone sensitive lipase is an enzyme that releases fat stores this week we've looked at looked at uh sublingual lipase remember under the tongue it breaks down your saturated fats we looked at pancreatic lipase that breaks down your polyunsaturated fats so what what fat does this lipace break down breaks down your fat stores cuz remember that's what fat is

it's stored fuel this is your kitchen cupboards they're your basement stores so when we need fuel the body releases the the hormone the human growth hormone which activates hormone sensitive lipas basically it's the key that unlocks the door into the basement stores the body now stops burning glucoses Fuel and becomes a fat burner yesterday we looked at the fact that glucose Burns at 4 calories per gram whereas fat it burns at 9 calories per gram and this is this is written in every weight loss book as the reason to stop eating fat but what they

don't realize is what a calorie is a calorie is is a unit of energy so fat will give you more than twice the units of energy as glucose and absolutely if you have a high calorie late evening meal the body's not going to be able to burn all that so it's going to have to be stored but Dr Atkins he showed that you can be on a 2 and 1 half calorie day diet or carbohydrates you can put on weight you can be on a 2 and 1 12,000 calorie a day diet that's high fiber

generous proteins good fats and you can actually lose weight so any book that's calorie counting is back with the Dinosaurs it's it's acknowledged that calory counting really doesn't do it you can see now why the body becomes a fat burner because it's going to give more than twice the units of energies and when you're when you're running for your life the baby says the body says wow we need more fuel the human growth hormone increases the body's ability to utilize protein we've looked at the importance of protein this week the importance of eating sufficient protein

the importance of not drinking with your meals so you're not watering down the enzymes that break down the protein now we're looking at another aspect and that is implementing the high-intensity interval training which causes a release of the human growth hormone which increases your body's ability to utilize the protein there's more the the human growth hormone increases the circulation of the blood to the skin and increasing the circulation of the blood to the skin keeps the skin nourished so that can slow down aging now it's not a surprise that the movie stars pay $1,000 a

week for the human growth hormone well I'm offering it to you cut price today 15 minutes high intensity interval of train training a day will cause a release of the human growth hormone which remains active for 24 hours now that's a bargain I mentioned my sister-in-law Abigail O'Neal who's a Top Model now and when you look at her pictures you think you're looking at a 20-year-old girl and she's 48 and she does this every day so she's getting the human growth hormone but she's getting the way God getting it the way God planned for us

to get it remember what I said earlier everything we need's in here it's in here everything we need God has supplied in our body we just need to know how to access it which is what I'm doing for you now is allowing you to access that we had a young couple how old were they she was 78 he was 82 too and they looked good now now at 78 you can have a few wrinkles yes they do come but her forehead and her cheeks were hardly lined you know she had wrinkles in the edges here

and they swim 2 kilomet on kof's Harbor Beach every morning winter and summer that's halfway down the East Coast of Australia I said no wonder you guys look good they didn't realize that they were causing a release of this human growth hormone every morning as they did their their 2 km swim on kof's Harbor Beach but probably one of the exercises well it's actually the only exercise that uh affects every single cell in the body is rebounding and I read a book by Albert Carter and this book was written in about the 80s I picked

it up cuz I'm an avid reader at uh Eden Valley when I was waiting for someone and I couldn't put this book down Albert Carter was a a um champion trampolinist and then he married and he noticed that his children were particularly strong cuz he had a he and his wife and children had a traveling trampoline show where they do all this trampolining his little girl was four and can do one arm push-ups there's a photo of him in the book holding her holding her ankles and she's doing a one arm push-up and his little

boy he was only a little guy and he'd get picked on at school and he'd challenge everyone to push-ups he could do a thousand push-ups seven years of age and when you look at the pictures of Albert Carter he's like this you know you could count the muscles in his abs and he wanted to know why don't you love it when someone wants to know why why did this form of exercise produced such strength and in the 1980s early '90s there wasn't not of research about it but he found it at Nasa you see when

the astronauts go to outer space there's no gravity and when they came back from outer space and their late 30s 40s maybe early 50s very fit they'd lost sometimes 25% bone strength and muscle strength so they looked for a form of exercise that would prevent that loss well as much and restore it and there was only one type of exercise that would do that and that was the trampolining so of course in the '90s they put together the little rebounder which does the same as the trampoline but it makes it accessible you can have it

in your in your house and what Albert Carter wanted to know was why why was it such a powerful form of exercise the reason why it was such a powerful form of exercise is it triggers three forces one force is it's define gravity and we're not we're not surprised at that that's exactly what rebounding does it defies gravity because that's what you're doing you're leaping against you're constantly leaping Against Gravity and that's how strength comes Defying Gravity he also uh defined another Force that's happening there and that's acceleration because when you're leaping off the mat

you are accelerating and then when you get to the tip of your bounce then you're experiencing deceleration and he found a quote from Einstein that states that these three forces have the same effect on the body and they affect every single cell even the Cell at the tip of your ear there is no cell in the body that is not affected by rebounding and he did a lot of experiments he had a you know in a gym you've got uh you've got like a cycle of things you've someone will do five minutes on the exercise

bike five minutes on the rowing machine another on the um pull-ups you know be a cycle so he had 20 athletes and they all quite fit and one set did that and the other set did the same thing but between every every one they would do 30 seconds rebounding and then go to the next one 30 seconds rebounding then go to the next one and he said after 3 months he said the fitness difference was remarkable I think it was something like 20% greater Fitness had the ones that were rebounding between every cycle he says

3 minutes three times a day that's hardly anything and you can do all sorts of things on the rebounder so we've got a rebounder here and I'm going to demonstrate a couple of things you can do and I'll just take my shoes off to demonstrate because one would say well you know that you know that you certainly are doing your um by the way this is the health bounce so anyone can do that the health balce and some say well I I can't because I I don't have good balance do you know how you get

the balance rebounding because your balance is set by the me fine mechanisms inside your ear and the bottom of your feet if you think you're going to fall off you can get you can get a a um like a bar yeah a bar and hold onto the bar but this is the rebounder and I always say to people start like this and what you can also do is just like that just the the bits like that and then and as you get better at it of course you can go further and further and further and

you can twist so twisting your spine is um is great for the spine and what about your biceps and your triceps this is biceps with the Palm down and triceps is the Palm up up so there's there's a lot of and you can tell and you can see by what I've told you that I'm relatively fit I wouldn't say I was Ultra fit but I'm starting to get a little a little breathless and you can also do your eyes so how you strengthen your eyes is say if I'm doing it here you see there's the

doorway what I do is I focus on the door frame and then the tree outside will jump and I do that for 10 jumps and then I focus on the tree and then the door frame jumps so can you see what I'm doing I'm doing long and short range on your eyes and when you do the long and short range on your eyes you're strengthening short range muscles and you're strengthening long range muscles and so I I do use reading glasses for for fine print but my uh strength of my glasses has not changed for

30 years and I believe it's because yes all of this and in his book better eyesight without glasses Dr William bats he shows how you can strengthen your eyes and the last chapter has a summary and basically he puts these law cuse of Health there cuz your eyes need hydration your eyes need nourishment your eyes need to sleep your eyes need sunshine so basically all of that but what I love about this rebounding exercise is how it um strengthens your short and your your long range muscles in your eyes so remember that glasses do weaken

your eyes so as much as possible don't wear your glass obviously there might be times that everyone's taking their glasses off obviously there might be times when you will need them but as much as possible CU I've spoken to some people and they've said well I need them for reading I said but you don't need them for anything else I don't wear them for anything else because what you will find is that your eyes will adjust your ey it's like your eyes go back into the easy chair oh this is good we don't have to

do much work anymore but your your eyes are made up of these long and short range muscles so you you can work work those muscles I did mention the book better eyesight without glasses by Dr William Banks and that's a really good book to to read to strengthen eyesight so the rebounding is something I believe everyone can do and it's such a powerful form of exercise you don't have to do it very much and if you've got a rebounder in your house and children visit where are they they're on the rebounder I've come to the

conclusion that people get old because they stop jumping and one of the old sayings Jump for Joy Jump for life so start jumping when I was in um in Vago in New Zealand I gave a series of meetings and they asked me to give uh a health talk just a quick summary in which I did of the laws of Health to an aged Care Facility now this aged Care Facility the people were looking after themselves that they had their own little units and the lady that owned it she bought three rebounders by the end of

the day three rebounders in this age care facility and the local sports shop said what's going on here I've I've I've sold out of rebounders but there are rebounders and there are rebounders there are some rebounders that are so high hard that it's almost like jumping on the ground well jumping on the ground will that do what the rebounder does no it will not because with the rebounder you've got this shock absorber and then it ricochets you up in the air so running on the ground can be very jarring for your hips it can be

very jarring for your knees and for your for your ankles and also your pelvis your lower back whereas there's no jarring on the rebounder and Dr Albert Carter he tells the story of um some of his friends who were Runners and by the age of 50 they got arthritis in their hips they got pain and he got them over and onto rebounding and he said with a change of diet and with uh just the gentle exercise of the rebound gentle but incredibly powerful um he said that they their aches and pains were were dispersing one

more aspect of exercise and that is how we run now when you're in the rebounder you will never jump on your ankle on your heel you'll always you always do do tow running and if you watch children run they always tow run and if you run on grass you will always tow run but unfortunately with these padded joggers it encourages people to heal strike when they run and there's a book called Born to Run by Christopher McDougall and he was a runner and he was getting hamstring pelvic lower back problems so he decided to take

a few months off work travel the globe interviewing Runners and he also looked historically at Runners and he found in 1960 and 1964 there was an African runner who took home gold in all of his running races breaking times and his name was abibi beila I don't know if you've heard of ABI beila and he was a Barefoot Runner um Nike and Reebok hate this story he was a Barefoot Runner and as a Barefoot Runner he was he was tow striking and so Christopher McDougall he explored it more and more and more he found this

group of Mexicans that love love running and it's all barefoot running and it's all tow striking when they get to the really Rocky passes he said they cut out tire from car tires and strapped that on them just for the the really sharp Rocky Binks and it was from that book came the Barefoot Runners you've seen Barefoot Runners I'll bring my Runners tomorrow if you like they're Barefoot Runners with Barefoot Runners it's a very thin so and you can you get the the shoe and the heel and the toe can touch each other so they

it's a very workable Soul so when I read this book I went straight out and bought some beff Runners and over the next couple of days all my legs were sore and I realized that you use totally different muscles when you tow strike depending when you heel strike this is another interesting book and this guy is an atheist but when he studied the foot because he really explores running legs and feet and he said the foot is a perfect design and when I read that I thought mate did we evolve or did we design make

up your mind now I believe that we were made in the image of God and this foot was a perfect design and he had to acknowledge that when he looked at the foot because when you when you land on your foot your toes spread out your your big toe basically balances you and then you've got the ball of the foot and all of those muscles and little um uh bones in there it's just it's just designed to take the weight but the heel is not the heel is not designed to take the weight obviously when

we walk we heal strike but it's not a huge strike because we're just walking but when you run when you run it must be a it must be a toe strike and so I love my Barefoot Runners because that's what I did the um Rocky Mountain uh National Park climb in and because they're wide my little toe and by the way my little toe W you forget how much a little toe does until you break it but I went round Bear Lake which is a lower Lake and I went round quite fast and foot and

toe were happy so I looked at my companions and said I reckon we can do emerald and so we we when we went up the big cl to Emerald Lake remember it's listening and remember that that verse I gave you in Exodus 15:26 if you will diligently hearken to the voice of the Lord your God and do that which is right in his sight and give ear to his Commandments keep all of his statutes another word for laws you know what this verse says God says I will put none of these diseases upon thee that

I put upon the Egyptians for I am the Lord that Health thee Egyptians they've dug up bones tested bones and found out that these Egyptians had arthritis osteoporosis cancer heart disease so what's this verse saying God didn't bring these diseases upon the Egyptians they brought it upon themselves because they didn't give ear they didn't hearken or listen to their body and do that which is right what's right this giving it the right conditions so that it can heal a lady said to me Barbara how do you keep up the pace I I said do you

want to know my secret I found a list of of Health laws that sustain me and you will find too as you implement them they will sustain you too that's the good news