This video, titled "Exercise - A Cure All?", explains how exercise is very helpful for your body. It talks about how moving your body, even for a few minutes, can make your brain healthier, balance your hormones, and help prevent serious diseases like cancer, heart problems, and dementia. The video also stresses the importance of building muscle, especially as you get older, and how eating enough protein helps with this.
Key Takeaways
1
Exercise can transform your health by impacting hormones, boosting brain health, and preventing major diseases, and you don't need to spend all day doing it.
2
Many adults in the U.S. are metabolically unhealthy, increasing their risk of diseases like cancer, but this can be prevented and reversed with exercise.
3
Losing muscle mass is a significant downside of many new weight loss drugs, emphasizing the need for exercise and good nutrition to build and maintain muscle.
4
Starting at age 30, people can lose up to 1% of muscle mass annually, highlighting the importance of strength training to prevent debility and frailty.
5
Strength training, especially focusing on handgrip strength, is linked to a lower risk of all-cause mortality, cardiovascular mortality, and better brain health.
6
Eating enough protein (0.7 to 1 gram per pound of target body weight daily) is crucial for building and maintaining muscle, especially as you age, and helps with calorie burning and blood sugar balance.
7
Aerobic exercise, like walking 8,000 to 9,000 brisk steps a day, can prevent numerous chronic diseases including obesity, sleep apnea, diabetes, hypertension, and reduces inflammation.
8
Regular exercise significantly improves mood by reducing anxiety, anger, fatigue, and confusion, and boosts happy hormones like endorphins.
9
Exercise positively impacts brain health by increasing the volume of areas controlling thinking and memory, and boosts BDNF, which is like 'Miracle Grow' for the brain, protecting against neurodegenerative conditions.
10
To start, get a pedometer and aim to move more each day, incorporating both walking and weight training for better overall health.
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0:01
good morning and welcome to another
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edition of today's nutrition where I
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bring you the latest in research what's
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hot in the news or any topic that can
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help us lose weight be healthier and
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live longer better usually all three
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well today I'm going to talk about
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exercise and how
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transformative it is because it works in
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so many ways throughout the body I'm
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going to cover the hormones that it
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enhances how it boosts brain health and
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some of the major diseases that it helps
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prevent and most importantly the coolest
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thing is that the latest research proves
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it doesn't have to consume your life
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just adding a few minutes here and there
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and the right kind of movement can have
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great benefits again bringing you the
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latest from my favorite conference the
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integrative healthc care Symposium this
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information for the most part has been
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underscored by the superb Unstoppable
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Dynamo JJ virgin triple board certified
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nutritionist multi-time best-selling
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author one of my favorite mentors and
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coaches that keeps me moving ahead in
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Health Service so this information is
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really important right now because the
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use of all these Miracle weight loss
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drugs can have a huge impact on muscle
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mass and that's really important this
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show is going to emphasize how important
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all types of exercise is but especially
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if you are losing weight I'm going to
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cover the importance of protein and I'm
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going to tell you exactly how much you
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need and the information may surprise
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you first since the majority of us are
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metabolically unwell I'm talking 88% of
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us we need exercise to help fix that in
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the journal cancer that was recently
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published March of 2024 found that
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people with metabolic syndrome when
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combined with elevated inflammation had
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a 30% increase risk of many cancers yeah
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that's a lot pretty scary and what's
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really great though is that it's totally
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preventable and totally reversible so
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what is metabolic Health you know
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there's some basic measurements that we
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go by blood pressure is the first one
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needs to be somewhere around 120 over 80
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waist circumference you know the
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smallest part of your waistline there
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for women needs to be under 34.6 in and
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for men under 40 in triglycerides need
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to be under 150 and cholesterol HDL we
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want it to be over 40 for a man and over
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50 for a woman over 60 starts to be a
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little preventive fasting blood sugar
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somewhere between 70 and they're going
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to to say 100 I'm more conservative I
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don't want it to be that high but you
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know that's metabolic Health needs to be
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under 100 and 88% of us do not fit those
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standards so we've got some work to do
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cuz boy oh boy we are far from this as a
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nation we fall short according to a huge
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population study it's called The N
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haanes data and this is back in 17 and
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18 so way before covid and we know now
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we are shockingly higher than this but
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according to the enh Hanes data from
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1718 nearly 1 in three or over 30.7% of
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adults are overweight just overweight
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two out of five 42% even more have
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obesity and one in 11 or about 99.2%
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have severe obesity and this is linked
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to being severely unhealthy so how are
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we going to work our way out of this we
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know there's no magic pill even the
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newest weight loss drug has some major
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downsides and I would have to say the
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biggest one is Extreme loss of muscle so
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without major changes it's going to be
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worse than a temporary
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fix the research shows that we need to
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build muscle and eat better to improve
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metabolic function and support weight
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loss fat loss in particular and you are
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not going to be successful long term if
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you focus on calories or going on a diet
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or doing a cleanse or expecting some
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magic pillar potion to be the Cure these
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are going to be short-term fixes and
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will lead to Rapid regain of weight and
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worse Health even Paul brag I mean this
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goes back along he was one of the first
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Health gurus almost 100 years ago in
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1926 he died the year I opened the shop
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in 76 so in 1926 he was asked what's
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more important diet or exercise and he
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didn't want to choose but they pressed
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him they pressed him hard and he says
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well if you exercise you can get by with
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a less than perfect diet exercise just
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makes everything work better and in the
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last few podcasts I've talked about its
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effect on anti-aging
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on brain health and blood sugar
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regulation muscles are really really
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important but easily overlooked you know
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we step on the scale and that's all we
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do we need a better scale we need a
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scale that's going to measure your
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muscle mass too they've got them and
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they're not that expensive so bottom
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line is you got to use it or lose it and
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this information should be a real eye
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opener because starting at age 30 you
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can lose one up to 1% of muscle mass
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every year and that's like 10% in a
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decade up to
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2 2 to 4% of strength loss annually and
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up to
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6% of power
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loss in the journal strength age and
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aging May of 2022 looked at about 2
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million
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participants found that that higher
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levels of handgrip strength measured by
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this little device called a dynamometer
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It's associated with lower risk of all
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cause mortality especially
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cardiovascular mortality the association
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is like straight line linear at age 65
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and up we looked at how this show from a
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week ago soed that that hand grip was
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also a predictor of brain health as we
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age so for the heart and the Brain this
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hand grip strength is really important
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at the shop we have a hand grip strength
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tester come in on Friday and we'll test
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you free of charge okay that's one thing
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I want to do for you um noticed a few
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years ago when I was water skiing it was
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my hands that got tired before anything
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else so I started focusing a little bit
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more on that cuz I wanted to ski longer
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not knowing
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that hand grip strength would help the
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heart and the Brain now if you just want
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to Target waistline again weight
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training strength training has the
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strongest inverse associated with the
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waistline change the more weight
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training the smaller the waistline and
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that targets visceral fat too and
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protein you have to have enough protein
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to build muscle as we get older muscle
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breakdown is rapid and building muscle
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is a lot harder so the new adage is eat
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protein first protein burns more
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calories calorie for calorie protein
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just has less calories available than
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fat or carbohydrates so it's just harder
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for your body to convert protein to
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stored fat and it burns 20 to 30% more
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calories when you eat it it is what they
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call thermogenic okay so other benefits
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to protein more
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satisfying it
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spares muscle loss so if you're sitting
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around a lot you got to worry
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about breaking down muscle also supports
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blood sugar balance blood sugar control
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and as we get older like I said it's
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harder to build muscle but protein helps
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overcome this and lastly if you start
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your meal with protein I mean we usually
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start it with some carbohydrate but if
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you start with protein you're going to
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make better choices ah who knew I mean
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what kind of research would do that okay
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so how much protein does it
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take
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wow7 to 1 gam per pound of Target body
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weight so whatever weight you want to
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attain if you want if your target weight
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is 150 lb you need to have somewhere
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between 105 and 150 gam of protein every
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day divide it up into your meals and the
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first and last meals seem to be the most
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important and the amino acid Lucine 3 to
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four grams per meal to get a little
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technical but Lucine helps really build
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muscle for women we carry that at the
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shop and creatin you know you usually
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that's just like High School kids that
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want this that want to bulk up and get
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you know real muscular well it's coming
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on strong for women too the journal of
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clinical medicine 2019
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April focused on women here because one
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big problem of it we live longer but not
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always the best quality of life
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especially if we lose muscle so if you
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get enough protein add a little bit of
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the amino acid Lucine and creatin you
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can ward off that dreaded muscle loss
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called
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sarcopenia that equals Frailty that
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equals falling
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debility you know as we grow
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older you don't want to fall apart
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mentally or physically so modern
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research on Aging we can really Target
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these areas if we have impact on healthy
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aging so bottom line strength training
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and if you want or need to to maximize
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that add a little creatin and a little
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loosing
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next benefit of aerobic exercise like
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biking and walking forever aerobic
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exercise has been considered the
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Cornerstone of healthy lifestyle and
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Vanderbilt University in Nashville dove
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into the details and found that at least
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8,000 steps prevented many chronic
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diseases like obesity and sleep apnea
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bone density problems gird major
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depressive disorder diabetes hyper
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ention you know just about everything
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concerning cardiovascular disease is
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improved with exercise reduces LDL
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cholesterol increases HDL cholesterol
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decreases the risk of certain types of
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cancer improves bone density so it
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reduces the risk of osteoporosis and
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fractures it also helps maintain joint
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flexibility and muscular strength
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reducing the risk of Falls enhancing
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overall Mobility you know now I think
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big drum roll because exercise is really
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important because it reduces
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inflammation the very core of disease
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and aging can you imagine all these
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diseases are affected by inactivity
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sitting you know resting and avoided to
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a great degree by walking 9,000 steps
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you know get a little pedometer I give
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them away free at the shop so
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and if a pill did that imagine what it
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would cost let alone the horrible side
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effects it could possibly have all these
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benefits are the most beneficial when
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walking briskly so I like to say it's
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kind of like walking like you're late
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for an
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appointment another study that I've
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talked about a lot is a study out of the
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UK that came up with the same thing
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9,000 10,000 steps every day can cut
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your dementia risk in half wow so
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cardiovascular disease cancer dementia
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depression heartburn deity obesity
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diabetes high blood pressure not bad for
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the cost of a pair of sneakers and a
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little time now studies are showing how
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walking and mood disorders significantly
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lose anxiety anger fatigue
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confusion okay and now let's look at
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exercise does for all of the hormones
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that run and regulate the body and I go
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into this in detail in my book get out
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of hormone hell cuz the benefits are so
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wide ranging with these little hormones
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first of all the endorphins those happy
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hormones those feel-good hormones and
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also they painkillers helping promote a
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sense of well-being and alleviating
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discomfort next set of hormones are the
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ones that regulate insulin blood sugar
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and glucagon you know you hear about the
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all the glp ones well exercise increases
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these hormones
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as dietitians we always told our
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diabetic clients that if you're going to
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have something high in carbs then just
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go for a quick walk afterwards and
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that's going to prevent the spike or
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like Dr Beverly Yates one of my besties
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says do some slow squats just 10 of them
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that will bring down blood sugar and get
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it normal super fast so squats that's
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all 10 of them
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okay real slow and also reduces symptoms
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of menopause and PCOS and PMs and all
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those things now let's talk about the
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mind you know Way Beyond physical really
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big on the brain directly the parts of
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the brain that control thinking and
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memory are larger in volume and people
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who exercise than in people who don't so
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if you want to think better remember
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better start start exercising and of
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course you know it builds the bdnf my
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favorite little brain derived
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neurotrophic Factor you Miracle Grow for
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the brain it is so important to make
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those synapses just sing also that bdnf
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is strongly correlated to protecting
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against
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neurodegenerative conditions like
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Alzheimer's and
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Parkinson's okay also exercise improved
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sleep you know nothing can compare to
15:30
its benefits hormones brain health
15:34
preventing
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diseases just a little exercise oh my
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gosh so my challenge to you today is to
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get a pair of sneakers out and promise
15:45
yourself that you're going to start
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moving more each day maybe get a
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pedometer so you can track it and hey
15:54
Mother's Day Father's Day is coming up
15:56
Easter's coming up so maybe in
15:58
everybody's Easter basket and all their
16:00
little presents get him a pedometer take
16:03
them for a walk I know change is hard
16:06
that's why I offer my programs to help
16:08
get you on track for a healthier future
16:11
give me a call send me an email if you
16:14
need a friendly nudge to get you on
16:15
track cuz tomorrow can be a better day
16:20
thanks for listening and if you want to
16:21
listen to other shows you can go to Deb
16:24
for.com YouTube or any place you listen
16:27
to podcasts under today's nutrition
16:30
have a great day and remember better
16:32
weather lace up those shoes take a walk
16:35
today start a little weight training
16:38
tomorrow 1 to 2% of your whole day two
16:42
to three times a week for better brain
16:44
and heart health today is the day and
16:47
have a great one
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Exercise- A Cure All?
Deb Ford DCN RDN
92 views
Mar 18, 2024
16:49
Exercise is transformative because it works in so many important pathways in the body. I am going to cover some of the hormones it enhances, how it boosts brain health, the latest buzz- GLP-1, and some of the major diseases that it helps prevent. And most importantly, the coolest is that recent studies prove it doesn’t have to consumer your life. Just adding a few minutes here and there of the right kind of movement can have great benefits.