August 10, 2012

scott@heydrscott.com714-210-2827

Wellness Workshop Part IV:

Exercise

Follower of Jesus Christ

Doctor of Chiropractic

Certified Nutritionist

www.heydrscott.com

10 Years Personal Training Experience

Training in Functional Medicine:

Biochemistry, Physiology, Endocrinology,

Exercise Science

Specializes in weight loss and chronic

conditions

Master certified in blood chemistry

MISSION

TO EDUCATE AND ASSIST THE WORLD INTO A LIFESTYLE OF WELLNESS THUS OPTIMIZING ONE’S ABILITY TO SERVE

GOD GIVING ALL GLORY TO HIM

Dr Scott’s Wellness Workshop

Informed Educated Apply Fruit

1. Stewardship 2. Toxicity3. Fat Loss

4.Exercise

Benefits of Exercise• Circulation – Brings Oxygen to tissues• Increases Mood, Sleep and Energy• Cardiovascular Health – Increase HDL / Lower TG’s & LDL• Lowers Insulin• Burn Fat• Detoxify Body• Joint health• Lower Blood Pressure• Improve Strength and Endurance• Increase Bowel Function / Digestion• Increase Libido

Benefits of Exercise (cont)

• Decreases Osteoporosis• Reduces Stress• Increases Flexibility• Increases Metabolism• Enhances Immune Function• Improves Appearance• Improves for a healthy appetite• Decreases Menstrual Cramps• Improves Posture

ExercisingTo

Burn Fat

Aerobic (Non-Intense) Exercise

Any activity that allows your body to properly take in enough oxygen so that your muscles can continue to perform that activity for a sustained period of time. Your body will use energy from Blood Sugar, but if Blood Sugar is low (the key), in the presence of low Cortisol, low inflammation, and low insulin, your body CAN use Fat as a fuel.

1 2 3 4

Blood Sugar Fat

BodyTissues

Stored Sugar

Glycogen

This is why you’ve been told that if you wish to burn

calories from fat, you must first exercise aerobically

for 15 to 20 minutes to burn off the sugar, and then

your body may begin burning fat.

Important

Aerobic (easy) exercise can stimulate Hormones that Burn the Fat. An enzyme called Hormone Sensitive Lipase is activated by Hormones that are produced during exercise to release the fat if (and only if) you’ve used up the sugar that is already in the blood.

If Blood Sugar is Available,Your Body Will Always Burn Sugar

FIRST!

Sugar is easier to burn, it nullifies fat-burning hormones, and it is more

readily available as it doesn’t require hormones to release it.

This is why you’ve been taught• Exercising, aerobically in the morning before you’ve

eaten may be a strategy for fat burning, because your body’s stored sugar (glycogen) can be quickly utilized quickly, and the next fuel available can be fat!

• This is why you’ve been told that if you wish to burn calories from fat, you must first exercise aerobically for 15 to 20 minutes to burn off the sugar, and then your body may begin burning fat.

But let’s do the math!!!

Calorie

One Pound of Fat contains 3500 Calories of Energy stored inside of it.

To burn One Pound of Fat, you have to use 3500 Calories of Energy over and above what

you took in.

How much energydo we use

If you walk or jog 1 Mile on an empty stomach, you will use somewhere between 75-150 Calories of Energy

You’d have to jog 35 Miles and not eat anything to lose 1 POUND of FAT!!!

Dilemmas (Aerobic)Problem 1: You will burn between 80-150 Calories per Mile

(a pound of fat is 3500 Calories. So, it would take 35 miles to burn off a pound of fat!)

Problem 2: After 2 Miles of jogging or walking, all it takes is 3-4 tablespoons of salad dressing to gain back what you will have lost.

Problem 3: You must burn off the Blood Sugar before your body can use the Fat.

Problem 4: The fat-burning effect will only last while you are doing the exercise, as it does NOT stimulate Growth Hormone (the prolonged effect of fat-burning.)

Problem 5: Exercise beyond 40 minutes stimulates Cortisol, which decreases Growth Hormone and makes your body become a sugar burning machine.

THERE IS A SMARTER WAY

Smart Exercise=

StimulatingHormones

Anaerobic (Intense) Exercise

• Any activity that is at a high enough intensity that your body cannot take in enough oxygen for a sustained period of time. Your muscles therefore become deficient in oxygen forcing your lungs to breathe shorter and faster (pant) in order to try to bring in enough oxygen to decrease that oxygen debt. Your body can ONLY use energy from BLOOD SUGAR during this activity, and your body will sense the stress of the moment. This will trigger Growth Hormone, Testosterone, Glucagon, Adrenaline (Epinephrine), and Noradrenaline

AnaerobicAny type of strenuous intense exercise that involves an interval type regimen, for example:

SprintsClimbing StairsRowingGymnasticsWeight Lifting / Circuit TrainingCross Fit Training

…or anything causing the heart rate to max out for a short period of time

Here’s How Exercise Works• You work out & tear down the muscle fibers of the body.• The Nervous System is stimulated.• Hormones are stimulated.• Immune cells are activated to clean up damaged tissues.• The body then builds back these muscles a little stronger by

releasing growth hormone to repair them during your down time.

• The energy used to rebuild these fibers comes from either sugar or fat

• If you are not eating sugar, your body may be forced to burn fat (unless you are over producing cortisol or insulin in which cases your body would break down muscle fibers to make new sugar.)

• Repair occurs in your down time (Relaxation/Recovery)

Hormones stimulate these enzymes

Hormone Sensitive LipaseLipoprotein Lipase

Growth Hormone (GH)Insulin-like Growth Hormones (IGF-1)

GlucagonAdrenaline/Noradrenaline

Testosterone (men)Leptin(T3)

InsulinCortisolEstrogenTestosterone (females)ToxinsInflammation

(Stores Fat) (Burns Fat)

Exhaustive Exercise Triggers Growth Hormone, Glucagon, Testosterone,

and lowers Insulin.

• “In exhaustive exercise the blood concentration of glucagon often increases as much as four- to fivefold.”

Add Protein to Workout

• “One of the factors that might increase glucagon secretion in exercise is increasing circulating amino acids.”

Textbook of Medical Physiology, 7th edition, Guyton & Hall, p. 923

32

Growth Hormone is Most Produced Between 10pm and 5am (WHILE YOU ARE SLEEPING)

IGF-1 is Triggered Between Meals if Cortisol/Stress/Inflammation are Low and Growth

Hormone is Elevated.

IGF-1

Hormones stimulate these enzymes

Hormone Sensitive LipaseLipoprotein Lipase

Growth Hormone (GH)Insulin-like Growth Hormones (IGF-1)

GlucagonAdrenaline/Noradrenaline

Testosterone (men)Leptin(T3)

InsulinCortisolEstrogenTestosterone (females)Toxins

Inflammation

(Stores Fat) (Burns Fat)

Who would you rather look like?A Marathoner or Sprinter???

Cortisol Growth Hormone

FATBlood Sugar Glycogen

FATBlood Sugar Glycogen

Produces Cortisolif you do it for more

than 40 minutes

Doesn’t Burn Fatwhile you do it, but...

Makes Lots ofFat-BurningHormones!

Burns Sugar for thenext 4-18 Hours

Aerobic Exercise

AnaerobicExercise

Burns Sugar for thenext 4-18 Hours

Variables to Fat Burning Exercise

• Intensity• Duration• Frequency

Variables to Fat Burning Exercise

• Intensity - High (95-100%)

Give it all you got!!!

Variables to Fat Burning Exercise

• Intensity - Fat Burning Hormones are triggered by intensity of exercise and the MORE INTENSE, the MORE HORMONE gets released.

Variables to Fat Burning Exercise• Duration - 20-40 Minutes, Max!

Variables to Fat Burning Exercise

• Optimum exercise is 20-40 minutes of anaerobic exercise.

• Anything over 40 minutes stimulates cortisol thus blocking fat burning effect.

Variables to Fat Burning Exercise

• Frequency - Every Other Day - for most people.

Variables to Fat Burning ExerciseDuration & Frequency:• Sustained exercise activates Cortisol, and

Cortisol can NULLIFY the effects of growth hormone.

• There seems to be an optimal duration of exercise between 30-40 minutes, and since your body does the fat burning during the RECOVERY cycle, exercise EVERY OTHER DAY is best!

Variables to Fat Burning Exercise

• Short Bursts of Intensity (Interval Training) activate more Growth Hormone than sustained exercise which can activate cortisol.

Five Big Mistakes• If you are not stressing or tearing the muscle fibers enough

(not enough Intensity), then insufficient hormones will be triggered. Intensity

• Consuming some or even a little sugar in the diet will automatically prevent ANY fat burning from occurring. Even 3 ounces of juice or wine will do it

• Working out every day and not allowing the hormones to be activated (since the fat burning hormones work to recover your body during rest.)

• Working out too long will stimulate fat MAKING hormones, and nullify Fat-Burning Hormones.

• Not sleeping enough. Growth hormone is most produced at night in the deep sleep cycles.

Sugar Nullifies

• “…ingestion of only three ounces of fruit juice immediately prior to a growth hormone inducing exercise session negated growth hormone secretion in a person who, weeks earlier, had registered a significant growth hormone elevation in response to an identical exercise session.”

• Natural Hormone Enhancement, Rob Fagin, page 239

• By the way, the same effect happens if you consume 3 ounces prior to sleeping.

What about those that are too unhealthy to do intense

exercise?

• If someone is over trained or too stressed and has a poor recovery, then decrease the intensity and increase the recovery.

• Low Pulsed Exercise (prolonged, easy exercise, walking) reduces cortisol which can often get in the way of growth hormone.

Your Recovery Depends on the Exercise Load and the Accumulation of all of Life’s Stresses

ExerciseDamagesTissues

Rest/RelaxationSleep/Health/NutritionAllow You to Recover

Your Recovery Depends on the Exercise Load and the Accumulation of all of Life’s Stresses

ExerciseDamagesTissues

Lack of Rest, Relaxation,Nutrition, Sleep, or Health

ExerciseFurtherDamagesTissues

So Remember…Exercise doesn’t burn fat, it only triggers hormones that cause fat to burn. However, the follow items will block this effect:1. Sugar, starches and refined carbohydrates before and

after exercise.2. Lack of sleep or poor quality sleep3. Stress4. Pain, inflammation or allergies5. Medications (especially insulin, cortisone, estrogen)6. Growth hormones and chemicals (artificial sweeteners) in

foods and drink7. MSG and toxins block the hypothalamus, preventing fat

burning

Ecclesiastes 10:18Through laziness, the rafters sag; because of idle hands, the house leaks.

So! Tying all 4 weeks together…

Stewardship of the temple

Avoid Toxins

Eat Healthy

Detoxify PRAY

Stay FitExercise

Burn Fat

So Why get healthy??

So GOD gains a stronger, healthier servant

3000 West MacArthur Blvd Ste 530Santa Ana, CA 92704

714-210-2827

scott@heydrscott.com

You can also connect with me here:

heydrscott.com

/drscottcollie