Healing With Enhanced Physical Fitness
There are a lot of reasons and a lot of angles, and I think everybody knows just how important it is to promote good, physical fitness, daily physical fitness, physical activity, physical training, all of the above. We’re going to go in some of the newest information out there.
For one, we now know that skeletal muscles secretes hormones. It’s being declared as an endocrine organ, skeletal muscle just like the heart was in 1987 is looking to be declared a endocrine or hormonal organ because it secretes, receives, and responds to hormones. It’s the number one metabolic stimulator in your body but only if you are moving.
Here’s the funny little thing, resting metabolic rate. We talk about the metabolic rate. The muscle produces the highest contributor in that only when you’re moving so when you’re walking, when you’re physically active, when you’re standing upright or when you’re exercising. Here’s a kicker, when you’re resting, muscle’s not even on the charts. Your highest metabolic producers, their energy users start with your kidneys, then your heart, then your liver, then your brain. The muscles and connective tissue do not even make the chart or less than 1% of our resting energy expenditure. You can have all the muscle you want, but just laying around and not using it is not helping you, so little, moderate or a lot, you got to keep it moving if you want that metabolic benefit.
The exercise-induced energy capacity in our muscle can vary 40 times between individual as a 4000% shift between someone who’s sedentary and a competitive athlete and their ability to use energy within their muscles. It’s called glycogen flexibility. Just remember there’s no one-size-fits-all workout style or model for getting in shape, staying in shape and changing your metabolic and overall health profile.
This is your ability to store glycogen. That’s a glycogen tank. Think of it as a gas tank for your muscles. Some people have small ones. Some people have large ones. It depends a little bit genetically but how you move and how you train in your overall physical fitness.
That difference can vary 4000% just like I said from a sedentary person to a person who trains or just exercises on a regular basis, there’s a 20 times capacity shift. There’s a 2000% shift. Then from that point, to someone who’s at a high-level competitive athlete, there’s another 2000% shift or 20 more times. For someone sedentary to a competitive athlete, there’s a 40 times ratio between how much sugar and glycogen they can store in their muscle, therefore how much they can absorb and how much energy they can produce in their muscle. That’s a big shift, sedentary versus competitive athlete. It’s kind of like the gauge on your gas.
Now if you have a small gas tank, you’re going to go through that very quickly and it’s going to be empty fast and be full fast. When you get full and you still have energy coming in like through your diet or through your stress or through the other things that we talk about and it keeps coming in just like this car, it overflows. Where does it overflow too? It spills out from the muscle which should be taking it up and filling its gas tank but you have a small gas tank because you’re inactive or unfit, it spills over into the blood. That goes to other organs and it causes to cascade and eventually leads to pre-diabetes, diabetes, metabolic syndrome and cardiovascular ill health.
Here’s the idea. You want to have a nice big gas tank in your muscle, your glycogen flexibility should be high. That means you have a lot of glycogen storage ability. You want to keep it between halfway stuck and three quarters. Now, we don’t have a gauge on our muscles. I get that, but if you’re training regularly and you’re watching your diet, you can be pretty sure it’s in there.
What happens is that creates your glycogen flexibility right there. That means that you have a good amount of storage. You’ve got a lot of good amount of sugar there in the form of glycogen waiting to be used. You can use some then when you eat some, it fills a little bit backup. It goes back and forth. It keeps it from that overflow situation that goes into your blood and then eventually goes to our fat making us gain weight, extra fat cells making our blood sugar go up and eventually spill over into our urine causing all the complications of diabetes, neuropathy, weight gain, dementia, ruining our quality of life and shortening our lifespan.
A big, big part of that is called glycogen flexibility. Here’s what it means to you in real terms. Look, we have people who have high blood sugar here with the A1C on the side. That’s diabetic range. We tracked them for nine months in this trial here from cardio metabolic risk summit that I went to last year in Las Vegas. They show people who do nothing as a control group, they do nothing. They’re already high. They continue doing what they’re doing. They get worse. Then we have these three groups who did exercise models here.
The first one is resistance as in weights. They lifted weights. Their blood sugar, insulin, metabolic response improved. The next group did aerobic type of training traditional cardio. They improved well. They actually improved more than the weights. But then, you have this third group who did both weights and cardio together in what we call the variable output exercise or similar to a high intensity interval training concept. They improve the best, the most. They did very well.
It just shows you that you have to include this because if you don’t, even if you’re not diabetic, even if you’re not pre-diabetic, if you do nothing and you’re unfit and you will continue down the spectrum as that control group did and you’ll get worse. You won't get better, you won't even maintain so you have to do something as part of being human. Make it a combo. Use a variable output exercise. Do something every day. Don’t underestimate it or you’re going to be a very, very tough price on that.
Now, where can we start? What do we do? How do we get going?
Do something every day. Use relatively heavy weights like we’ve mentioned in the previous modules. Use heavyweights. Stick to the easy, big movements like a squat, like a dead lift, like a lunge, some kind of press, push it over your head. Do some pulls, do some back.
Talk to a trainer if you need to but do something heavier and mix that into your routine, so relatively heavyweights. Traditional cardio is fine. We just don’t call it exercise. We call it stress relief cardio, things like that. You can mix it in. If you like to walk, take your walks. I like the NordicTrack Ski Machine, that’s where I do my stress relief cardio.
I love it. I’ve had over 10 of them in the last 15 years across the world wherever I lived. If you’re already doing it, don’t stop. Just add in these other ones. Then the variable output exercise which should be more like the high intensity interval training where you do things that are harder to do. You do them faster. You do them shorter. You can look into what that looks like and how to do it online.
We'll have videos in the future on what we recommend and so forth, but take a look at that. Then of course like I mentioned stress relief cardio, that’s just something you do that shuts off your brain. You don’t have to think about it, you can walk, you can ride that exercise bike. You can be on the treadmill. You can be on the NordicTrack. You can just go and it shuts off that mental side of the brain and allows your intrinsic nervous system of the muscles to kick in.
When that happens, the creativity and the thought process in the brain light up and so you can be more creative, more intuitive, and the ideas can flow. One little extra thing I wanted to put in there, try exercising on an empty stomach. That means two things. One, you can wake up and exercise first before you eat, or wait four hours after your last meal to exercise. Don’t eat or do a pre-workout shake and then work out. That s not a good idea. It’s not a good combo. That’s a article series all it’s own on why that’s not a good combo. Try doing it on an empty stomach or after eating about four hours prior and see how it does.
As always, send us your comments, your concerns. Tell us what you did like, you didn’t like. Tell us what you tried and how it went for you. Hopefully, we’ll see you on the next article… Sleeping Your Way To Better Health. Talk to you then.
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