Wellness Workshop Part IV:Exercise               August 10, 2012                                 714-210-2827             ...
Follower of Jesus ChristDoctor of ChiropracticCertified Nutritionistwww.heydrscott.com10 Years Personal Training Expe...
MISSIONTO EDUCATE AND ASSIST THE WORLDINTO A LIFESTYLE OF WELLNESS THUSOPTIMIZING ONE’S ABILITY TO SERVE            GOD   ...
Dr Scott’s Wellness Workshop1. Stewardship2. Toxicity3. Fat Loss                    Informed4.Exercise                  ...
Benefits of Exercise•   Circulation – Brings Oxygen to tissues•   Increases Mood, Sleep and Energy•   Cardiovascular Healt...
Benefits of Exercise (cont)•   Decreases Osteoporosis•   Reduces Stress•   Increases Flexibility•   Increases Metabolism• ...
Exercising   To  Burn   Fat
Aerobic (Non-Intense) ExerciseAny activity that allows your body to properlytake in enough oxygen so that your musclescan ...
1               2                 3              4Blood          Stored                          BodySugar          Sugar ...
ImportantAerobic (easy) exercise can stimulateHormones that Burn the Fat. An enzymecalled Hormone Sensitive Lipase is acti...
If Blood Sugar is Available,  Your Body Will Always Burn Sugar               FIRST!Sugar is easier to burn, it nullifies f...
This is why you’ve been taught• Exercising, aerobically in the morning before you’ve  eaten may be a strategy for fat burn...
CalorieOne Pound of Fat contains 3500 Calories ofEnergy stored inside of it.To burn One Pound of Fat, you have to use3500 ...
How much energy            do we useIf you walk or jog 1 Mile on an emptystomach, you will use somewhere between75-150 Cal...
Dilemmas (Aerobic)Problem 1: You will burn between 80-150 Calories per Mile  (a pound of fat is 3500 Calories. So, it woul...
THERE IS ASMARTER WAY
Smart Exercise      = Stimulating Hormones
Anaerobic (Intense) Exercise• Any activity that is at a high enough intensity that  your body cannot take in enough oxygen...
AnaerobicAny type of strenuous intense exercise thatinvolves an interval type regimen, for example:SprintsClimbing StairsR...
Here’s How Exercise Works• You work out & tear down the muscle fibers of the body.• The Nervous System is stimulated.• Hor...
Hormones stimulate these                  enzymesLipoprotein Lipase       Hormone Sensitive Lipase   (Stores Fat)         ...
Exhaustive Exercise Triggers GrowthHormone, Glucagon, Testosterone,        and lowers Insulin.• “In exhaustive exercise th...
Add Protein to Workout• “One of the factors that might increase  glucagon secretion in exercise is increasing  circulating...
Growth Hormone is Most Produced Between 10pm and5am (WHILE YOU ARE SLEEPING)                                       32
IGF-1       IGF-1 is Triggered Between Meals ifCortisol/Stress/Inflammation are Low and Growth               Hormone is El...
Hormones stimulate these                  enzymesLipoprotein Lipase        Hormone Sensitive Lipase   (Stores Fat)        ...
Who would you rather look like? A Marathoner or Sprinter???     Cortisol   Growth Hormone
Aerobic                Produces Cortisol                   Burns Sugarfor thethe                     Burns Sugar forExerci...
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 ...
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 sti...
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 t...
Variables to Fat Burning Exercise• Short Bursts of Intensity (Interval Training) activate more  Growth Hormone than sustai...
Five Big Mistakes• If you are not stressing or tearing the muscle fibers enough  (not enough Intensity), then insufficient...
Sugar Nullifies• “…ingestion of only three ounces of fruit juice  immediately prior to a growth hormone  inducing exercise...
What about thosethat are too unhealthy to do intense              exercise?• If someone is over trained or too stressed an...
Your Recovery Depends on the Exercise Load    and the Accumulation of all of Life’s Stresses                              ...
Your Recovery Depends on the Exercise Load            and the Accumulation of all of Life’s StressesExerciseDamagesTissues...
So Remember…Exercise doesn’t burn fat, it only triggers hormones thatcause fat to burn. However, the follow items will blo...
Ecclesiastes 10:18Through laziness, therafters sag; because of idlehands, the house leaks.
So! Tying all 4 weeks together…
Stewardship of the temple          Detoxify      PRAY                                ExerciseAvoid Toxins         Stay Fit...
So Why gethealthy??So GODgains a stronger,healthier servant
3000 West MacArthur Blvd Ste 530            Santa Ana, CA 92704                   714-210-2827  scott@heydrscott.com      ...
Dr. Scott Collie's Health Tips - Exercise
Dr. Scott Collie's Health Tips - Exercise
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Dr. Scott Collie's Health Tips - Exercise

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Dr. Scott Collie, D.C., C.N., of Orange County, CA presents part 4 in his Wellness Workshop - Exercise.

You can find more great information from Dr. Scott on his website www.heydrscott.com or by connecting with him on Facebook, Twitter or Pinterest (DrScottCollie).

If you have any questions or would like more information you can contact Dr. Scott at scott@heydrscott.com!

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Dr. Scott Collie's Health Tips - Exercise

  1. 1. Wellness Workshop Part IV:Exercise August 10, 2012 714-210-2827 scott@heydrscott.com
  2. 2. 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 chronicconditionsMaster certified in blood chemistry
  3. 3. MISSIONTO EDUCATE AND ASSIST THE WORLDINTO A LIFESTYLE OF WELLNESS THUSOPTIMIZING ONE’S ABILITY TO SERVE GOD GIVING ALL GLORY TO HIM
  4. 4. Dr Scott’s Wellness Workshop1. Stewardship2. Toxicity3. Fat Loss  Informed4.Exercise   Educated Apply  Fruit
  5. 5. 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
  6. 6. 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
  7. 7. Exercising To Burn Fat
  8. 8. Aerobic (Non-Intense) ExerciseAny activity that allows your body to properlytake in enough oxygen so that your musclescan continue to perform that activity for asustained period of time. Your body will useenergy from Blood Sugar, but if Blood Sugar islow (the key), in the presence of low Cortisol,low inflammation, and low insulin, your bodyCAN use Fat as a fuel.
  9. 9. 1 2 3 4Blood Stored BodySugar Sugar Fat Tissues 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.
  10. 10. ImportantAerobic (easy) exercise can stimulateHormones that Burn the Fat. An enzymecalled Hormone Sensitive Lipase is activatedby Hormones that are produced duringexercise to release the fat if (and only if)you’ve used up the sugar that is already in theblood.
  11. 11. 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 morereadily available as it doesn’t require hormones to release it.
  12. 12. 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!!!
  13. 13. CalorieOne Pound of Fat contains 3500 Calories ofEnergy stored inside of it.To burn One Pound of Fat, you have to use3500 Calories of Energy over and above whatyou took in.
  14. 14. How much energy do we useIf you walk or jog 1 Mile on an emptystomach, you will use somewhere between75-150 Calories of EnergyYou’d have to jog 35 Miles and not eatanything to lose 1 POUND of FAT!!!
  15. 15. 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.
  16. 16. THERE IS ASMARTER WAY
  17. 17. Smart Exercise = Stimulating Hormones
  18. 18. 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
  19. 19. AnaerobicAny type of strenuous intense exercise thatinvolves an interval type regimen, for example:SprintsClimbing StairsRowingGymnasticsWeight Lifting / Circuit TrainingCross Fit Training…or anything causing the heart rate to maxout for a short period of time
  20. 20. 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)
  21. 21. Hormones stimulate these enzymesLipoprotein Lipase Hormone Sensitive Lipase (Stores Fat) (Burns Fat)Insulin Growth Hormone (GH) Insulin-like Growth Hormones (IGF-1)Cortisol Glucagon Adrenaline/NoradrenalineEstrogen Testosterone (men)Testosterone (females) LeptinToxins (T3)Inflammation
  22. 22. Exhaustive Exercise Triggers GrowthHormone, Glucagon, Testosterone, and lowers Insulin.• “In exhaustive exercise the blood concentration of glucagon often increases as much as four- to fivefold.”
  23. 23. 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
  24. 24. Growth Hormone is Most Produced Between 10pm and5am (WHILE YOU ARE SLEEPING) 32
  25. 25. IGF-1 IGF-1 is Triggered Between Meals ifCortisol/Stress/Inflammation are Low and Growth Hormone is Elevated.
  26. 26. Hormones stimulate these enzymesLipoprotein Lipase Hormone Sensitive Lipase (Stores Fat) (Burns Fat)Insulin Growth Hormone (GH) Insulin-like Growth Hormones (IGF-1)Cortisol GlucagonEstrogen Adrenaline/NoradrenalineTestosterone (females) Testosterone (men)Toxins LeptinInflammation (T3)
  27. 27. Who would you rather look like? A Marathoner or Sprinter??? Cortisol Growth Hormone
  28. 28. Aerobic Produces Cortisol Burns Sugarfor thethe Burns Sugar forExercise if you do it for more next 4-18 Hours next 4-18 Hours than 40 minutes Blood Sugar Glycogen FAT Makes Lots ofAnaerobic Doesn’t Burn Fat Fat-BurningExercise while you do it, but... Hormones! Blood Sugar Glycogen FAT
  29. 29. Variables to Fat Burning Exercise • Intensity • Duration • Frequency
  30. 30. Variables to Fat Burning Exercise • Intensity - High (95-100%) Give it all you got!!!
  31. 31. Variables to Fat Burning Exercise• Intensity - Fat Burning Hormones are triggered by intensity of exercise and the MORE INTENSE, the MORE HORMONE gets released.
  32. 32. Variables to Fat Burning Exercise • Duration - 20-40 Minutes, Max!
  33. 33. 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.
  34. 34. Variables to Fat Burning Exercise• Frequency - Every Other Day - for most people.
  35. 35. 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!
  36. 36. Variables to Fat Burning Exercise• Short Bursts of Intensity (Interval Training) activate more Growth Hormone than sustained exercise which can activate cortisol.
  37. 37. 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.
  38. 38. 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.
  39. 39. What about thosethat 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.
  40. 40. Your Recovery Depends on the Exercise Load and the Accumulation of all of Life’s Stresses Rest/Relaxation Sleep/Health/NutritionExercise Allow You toDamages RecoverTissues
  41. 41. Your Recovery Depends on the Exercise Load and the Accumulation of all of Life’s StressesExerciseDamagesTissues Lack of Rest, Relaxation, Exercise Nutrition, Sleep, Further or Health Damages Tissues
  42. 42. So Remember…Exercise doesn’t burn fat, it only triggers hormones thatcause fat to burn. However, the follow items will block thiseffect: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
  43. 43. Ecclesiastes 10:18Through laziness, therafters sag; because of idlehands, the house leaks.
  44. 44. So! Tying all 4 weeks together…
  45. 45. Stewardship of the temple Detoxify PRAY ExerciseAvoid Toxins Stay Fit Eat Healthy Burn Fat
  46. 46. So Why gethealthy??So GODgains a stronger,healthier servant
  47. 47. 3000 West MacArthur Blvd Ste 530 Santa Ana, CA 92704 714-210-2827 scott@heydrscott.com You can also connect with me here: heydrscott.com /drscottcollie

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