Tag Archives: exercise

arthritis diabetes diabetes Type 2 supplements

Our Body’s Ability to Heal Itself

A reader writes: Once you have diabetes or arthritis or anything like that can your body heal itself with proper eating or something else?

All diseases or ‘labels’ have a cause. As long as the cause is not addressed and changed, there will be no treatment or cure for diabetes or arthritis. The usual cause in Type II diabetes is taking in too many carbohydrates (especially sugar) into your body for too many years. The solution in reducing carbs significantly and making sure the nutrient deficiencies caused by the bad years are corrected–especially including magnesium, chromium, vanadium, biotin. Exercise also helps. Arthritis is more complicated and difficult, but the principles remain the same.  I have many tools to help your body to heal itself.  If you call my office, I can send you some more information.  801-302-5397.

Exercise weight loss

What Exercise Works in Weight Loss?

A reader writes: 300 lbs, 6′, 67 yrs. and bad legs, knees, and feet due to neuropathy (or so I am told as have had all tests and nerves and circulation OK.) Makes most forms of exercise very difficult. Have stationary bike, use when have time, but it wears me to a frazzle, as they say. Hard to do anything else afterward. How do I get enough exercise to really make a difference?

There are 2 types of exercise that are best for weight loss.

1. resistance training (weight lifting) which builds muscle, and this can be done at any age or any degree of shape. Muscle requires energy burning all the time, so the more the muscle, the calories burned in the resting state.

2. High intensity interval training, which means finding something strenuous that exhausts you, which has to last longer that 30 seconds to do, but you cannot do it for longer than 60 seconds. Do 4 to 8 of these maximal activities 4 to 8 times per day, 3 days per week. This will stimulate fat burning for hours after the exercise is complete. These 4 to 8 SPURTS  (I call them) can be done over a 20 minute period, or spread out over the whole day.

Exercise hormones testosterone

Testosterone Levels: Not Just for Men

What can I do to raise my testosterone levels?

Testosterone is an important hormone in both men and women, and low levels result in:

  • a lack of drive or motivation,
  • decreased energy, and
  • loss of vitality.

I recommend a free testosterone level to properly assess what your body recognizes and responds to. If it is in the bottom range of the normal for 26 year olds, you may benefit from raising it. (The reason I say 26 year olds is because the reference decreases as we age, but I don’t think the healthy range changes as we age.)

Exercise is the natural way to raise the level.   For many of us, however, it often takes testosterone shots, creams or pellets to get the levels up. This would need a physician prescription to get started with the treatment.

Ease on Down HIIT spurts weight loss

“Spurts” for Weight Loss and Feeling Great!

I am new to the website and have read about the short bursts of exercise and the “Ease on Down” but cannot find what these short bursts are. Where can I read more? Do you run or walk fast for a minute? Jump up and down? What are the movements?

Although Ease on Down was just launched and is not available currently, I can keep you informed when it is available next if you would like to subscribe to my free Daily Health Secrets.  That’s the best way to know what’s going on with this incredible program.  We have received many letters from folks who are losing weight, even though they had plateaued previously!  Pretty awesome 🙂 To subscribe to the Daily Health Secrets, just click on the link in the upper left hand corner of this page and you’ll also receive a free report that helps you to understand what healthy alternative medicine is all about, comparing it with conventional medicine.  Then you’ll get a tip every day, along with updates when life-changing programs are available.

NOW–for your question about “Spurts.”–

Spurts are any exercise or movement that requires maximal exertion that can be maintained for at least 30 seconds, but cannot be continued for longer than 60 seconds. In the trainer literature they are called High Intensity Interval Training (HIITs). For some people, running up stairs is the activity that is needed, while others only need to walk. You’ll know what is best for you as you begin to do this routine.  Everyone can do it, regardless of mobility issues, because you can lay down on the floor and move your arms and legs, if you cannot do anything else.

Doing sit-ups will exhaust some people in 60 seconds, while others will need to lift weights while doing sit-ups. I play basketball, and for my spurts I sprint to the ball after each shot and do a jump shot. The first burst of energy takes me 55 seconds, while the 4th burst takes me 35 seconds.

Jumping rope will work for some people, while others can jump rope for 5 minutes before tiring. My wife loves to dance at a zippy pace.  You will need to find the activity and movements that work for you.  Make sure they are fun so you will keep doing them.

Ease on Down spurts

Ease on Down: Spurts

I am new to the website and have read about the short bursts of exercise and the “Ease on Down” but cannot find what these short bursts are. Where can I read more? Do you run or walk fast for a minute? Jump up and down? What are the movements?

Spurts is my term for High Intensity Interval Training (HIIT) in trainers parlance. These are short high intensity exercise periods that you can do for at least 30 seconds, but cannot do for longer than 60 seconds. If you can keep going for 61 seconds, they are not intense enough. It does not matter what you do–run up stairs, sprint, lift weights, sit-ups and lift weights, play basketball or tennis with intense footwork (that’s what I like to do).

You will need to do at least 4 and up to 8 per day for 3 or 4 days per week to get the fat-burning effect for hours after the exercise is completed. These 4 to 8 spurts can be done at one time, or could be spread out over a day (which means you would not have to perspire as much).

Exercise

Ease on Down: How Do I Exercise With So Little Time?

How do I exercise with so little available time?

I have some great news for you!  You do NOT need to spend hours at the gym, sweating and straining and taking time away from things you would rather do.

The Ease on Down program reviews the various options for exercise.  For weight loss, new research is showing that the best way to lose fat for hours after exercising is through short spurts of maximal exertion exercise.  Each spurt takes less than 60 seconds to do (if you can do it longer, you are not exerting hard enough).

You need to do 4 of these spurts per day, 3 to 4 days per week.  These can be done over a 15 minute block of time at a gym or at home, or can be split up at 4 different times during the day–before work, lunch, after work, evening.  Everyone has 4 minutes per day for exercise.

edema

Edema (Swelling)

Edema in feet and ankles. Doctor would like to prescribe a diuretic. Is there an herbal way to remedy the problem? I have type II diabetes. Is this a contributing factor?

I continue to read about the effectiveness of dandelion for edema, although I have not yet used it. Try it and tell me if it works for you.

High glucose levels in your blood will cause several problems that could contribute to the edema. Glucose can glycate (stick) to blood vessel walls and be a problem with blood uptake at the capillary level.

Metabolic abnormalities are part of high glucose levels in the blood, and may also contribute to fluid in the tissue.

You’ll want to increase your water intake (pure water, not flavored water or sodas), and increase your movement.

carbohydrates cholesterol Diet obesity

Calories Count? Or Carbs? Or What?

Calorie Counters Have it Right, Diet Study Says

Recently released information in the Wall Street Journal shows that calories do count—that it isn’t what you eat, but how much. Participants were put in one of four diet groups—2 low-fat groups and 2 high-fat groups, with a high-protein and normal-protein groups being the other parameter. All diets were read more »

B vitamins brain function cognitive function Exercise senior moments stretching toxin removal

Where Do Those “Senior Moments” Come From? And How to Avoid Them?

Wall Street Journal

As we age, our brains normally shrink, especially affecting regions associated with learning. The brain also is slightly slower in its response to ignoring irrelevant data—by 200 milliseconds (0.2 seconds) or more. This creates greater distractability, which also affects learning and memory. University of Michigan psychologist agrees that things get harder, but many seem to be able to compensate for it. Dr. Gazzaley, a neurologist, says that to keep mentally fit, read more »

Allergy

More Habits of Highly Healthy Humans (abbreviated version!)

Apologies to all of you who clicked in earlier and did not get the information I promised! I was unaware my article was published today until this evening. In a very brief nutshell, here are the rest of the Habits of Highly Healthy Humans. I’ll be going into much more detail in future articles, but in the meantime, you can get some of your most burning questions answered. I’ll take care to note what people send to me and read more »