hello what a beautiful day to be outside and moving my body I'm outside on a hike with Dobie here's dubie she's sniffing what looks like a salmon Berry Leaf but there's no salmon berry fruit out right now it's past that season this is a sword Fern um and the winter time you can dig up the this plant and there's some tubers or ryom I think is what they they call them and you can roast them but apparently they don't taste very good and you have to kill the plant in order to get that so it's it's kind of a measure of Last Resort that's like a substance sub subsistance food I think is what they call it like if about to die you in the winter time and there's nothing else to eat you can dig up these ferns and eat their ryom on the roots they look like kind of clear clearish balls and you can roasted it's just one nice thing about being outside so this episode is this episode is uh help your body heal episode episode gosh I don't even know what number it is now um I think this is episode seven uh of the help your body heal series which which is um my effort to explain that that uh or share not explain I don't want to I don't want to mansplain something I I just want to share the medical knowledge that I have um medical knowledge that I have in um helping your body heal and repair itself and recover and regenerate uh because in our society there's a huge push for drugs and surgeries to heal the body supposedly heal a body and there's a lot of money involved with that both on the pharmaceutical medical device side but also from the hospitals and from the doctors um themselves too so uh and it's not always in the patient's best interest uh so that's why I've been making this series but this this episode um is about exercise moving your body all right so exercise getting stronger that's what that's what this episode is about getting stronger not just in your body but your mind and your soul too um I don't know how much I'll go into the other two because mainly I'm going to focus on uh mainly I'm going to focus on uh um physically getting stronger so well we'll start with that and I guess along the way we might talk about the other two and have to manage Do's leash with one hand which is a little challenging all right so exercise recommended Val uh amount of exercise every week is 150 minutes of low to moderate intensity exercise that could be like walking like I am or hiking [Applause] or 75 minutes of intense exercise like running fast I'm not talking about like I'm not talking about like old man running that I do but I'm talking about intense running which I'm actually going to show you some some a very high-intensity exercise I I will do not right here on the trail cuz I I've actually broken ribs uh by falling off the trail I I I was was trail running one time this is up on Mount Sai which is a mountain here in the Seattle area very popular and I was running down the mountain which was a really dumb idea and I tripped on a rock and I I flew off the side of the trail just like this but like steeper and then I fell down like way down there Hi um landed on my my ribs and then broke them at least a couple that hurt a lot well not so much at the time well it did hurt a lot right immediately then the adrenaline kicked in and I went down the rest of the Mountain uh but the re uh the reason why I bring that up is I'm not going to do a highly intense exercise here on this Trail uh we're just going to talk and do moderate uh intense exercise oh this is cool I don't know what made this tree root structure looked like it it was it must have been around a trunk or something now it's like encasing some empty space I like that that's cool here's the here's the tree going really high up and some like lyan or something growing on the the branches that's cool okay okay girl want to keep going let's go go Bo is a good exercise companion cuz she wants to be outside all the time if if we if she had it her way we would just live outside all the time so I she she's a good motivation to get outside oh so yeah getting back to exercise um you know 150 minutes uh per week of low to moderate intensity exercise uh is about half an hour for 5 days a week or you could just do half an hour every day cuz this is like minimum I could just do half an hour every day um of just walking so if you got a partner or a friend or a doggy just go for a walk for half an hour um if you walk at a slow pace say like 2 m an hour half an hour um you walk about a mile it's really not that far if you walk at a normal Pace uh it's like 3 m an hour you walk for half an hour that's a mile and a half that's really that means like let's just say you walk at a normal pace and then you walk for half an hour you're only going 3/4 of a mile away from wherever you started so if you walk from your home just walk 3/4 of a mile and come back it's half an hour easy it's not much stress strain on the joints it's not much strain on the heart either but it moves your you get to move your body especially if do outside in the forest like this you get to smell ah you get to smell the beautiful ah wonderful sense of the forest and you get to see trees and feel um the dirt underneath you um and walking on a trail like this you have uneven ground so you get to use all the different parts uh of your legs and ankles and feet um cuz you're not walking on a flat surface uh I I really like being out here with my dog and she she loves it I mean just look look at her sniffing like every plant I think she's a botanist at heart she wants to check what's going on with all the plants out here and how they're doing and to sniff other doggies pee check out the health of the other doggies in the area so you could do that um and and uh it's at least twice twice um twice a week of uh resistance exercise so I I'll show you that when we go home because um I have a special like really cheap way to work all the uh the major muscle groups um so I'll show you that when we go home um so in this video we're going I'm just talking in general about the exercise minimum recommended uh amount and I'll show you some high-intensity inter uh training HIIT t uh because that that's that's like the green smoothie that I that I make and the green smoothie is like is like turbocharging your nutrition so that you heal really quickly but uh high-intensity interval training is like turbocharging your workout so that you you give your body uh an incredible amount of stress for a short time period you rest for a short time period and then you you do the intense exercise again uh so I'll show you that once we get to a flat area so I don't break my ribs again cuz I I don't like breaking ribs that was not fun um and then we'll do the resistance exercises and you know I guess I'll just talk now about getting stronger emotionally and psychically so when you're in a downward spiral and your body doesn't feel good you're in a lot of pain you can't move around because your joints hurt or something's hurting and then you you you can't sleep well because because of the pain and CU you're tired you don't want to make you don't want to eat healthy foods you rather eat like you know process foods that give you quick dopamine boost but then they make your body not heal and you feel even worse and then you don't want to see anybody you want to see your friends or family because you feel really crappy and you don't want them to feel crappy because you feel crappy it's a downward spiral so the way to break that and create an upward spiral in my experience the best way to start is by eating better and that's that's the the episodes on uh a whole food plant-based based diet or mostly Whole Food plant-based diet I'm not vegan I sometimes eat some meat or sushi or something but for the most part I'm eating mostly just Whole Food plant-based Foods um and then balancing the salt intake with how much salt you're ex you're uh losing by sweat and PE but mainly sweat um that's the most that's the that's the probably the most important and then the other part is getting up rest so that's episode five rest not only sleep but also mental rest uh breaking mind loops and um and then uh you know taking care of yourself connecting with people uh social aspect um and then exercise which this is this this talk oh and then avoiding substances that that go into your body that might hurt you like particularly tobacco um smoking but also alcohol too much alcohol or even caffeine can interrupt rest and same thing with marijuana and you know psychedelic mushrooms and things like that they they all come at a cost uh I mean some of them might have a benefit that outweighs this cost um but you just kind of have to see um see what works for you and see see what what you want to do uh but getting stronger um emotionally psychically I think starts with a healthy diet uh then your body starts able to uh starts uh being able to heal and then you have a little less pain so then you feel like you can do more and then when you do more you realize you can do more and then you can do more and then um you get confidence that oh I can do this I can walk one mile each way wow I can actually do that my legs actually work my heart works I can my back my back works and then you get stronger and then you realize oh maybe I could try jogging I haven't jogged in years maybe I'll try jogging and then you realize oh I can drag a short distance wow that's amazing and then later you can you say maybe I could run fast for a short amount of time and then you try it and then maybe at first you can't do it but then you come back to it and then you realize oh I can run so it's an upward spiral that's how you get more confident in getting healthier and your body gets stronger in the process too because if you go from sedentary to sprinting you're going to get hurt and I've done that before many times um so you know you got to give your body time to recover and rest um but but your body your body can do amazing things uh and your mind can help you do amazing things too but it takes trying and doing it and there's also kind of like a social strength too which I was not good at for a long time and I'm still learning how to do which is protecting yourself and get stronger at protecting yourself so if you are with loved ones or a or work situation where um you know you're getting taken advantage of or or treated mistreated you know treated poorly like with hate and and not love um I used to just I used to just bear it and then say well this is just how life is it sucks and I'm just going to get mistre treated and that's that's just how that person is and I have to be here so I have to be at this job or I have to be in this relationship and I I maybe I love that person but wow they really hurt me a lot you know you don't have to live like that and I I'm learning that um you can you it's like exercising like lifting weights um you can say I love me I'm going to do what's right for for me and maybe I need some boundaries because boundaries are the space for you to love the other person and yourself at the same time if you just love the other person and they keep hurting you and you get hurt well you can't love yourself that way if you get destroyed so maybe creating boundaries you know tell the other person you just speak out loud and just say what you said just now really hurt my feelings made me feel sad and to the other person what you did what you did hurt me and it makes me feel like you don't care about me you know th those are those are words that you might just think and not say out loud and then the cycle just continues of being mistreated so if you actually just say out loud baby girl it's keep going um if you just say out loud hey just call it call it out you know often times like you know bullies or or people who just want to like they feel bad about themselves and they just want to hurt other people if you just call out what they're doing like exactly what they're doing like if you just say hey you you're really angry right now and it makes me feel not safe it makes me feel like I'm in danger because you're very angry you're you're got angry outbursts to that doggy or that person um just if you just say it then it forces the other person to acknowledge their behavior and acknowledge that you are aware of their behavior and you're willing to talk about it and bring it into the open and if that person really loves you and loves themselves you they probably would stop but not everybody would stop and if they don't stop well then well you might have to create some boundaries now those are lessons that I'm learning at the age of 40 I've somehow lived this long and not learned those lessons um oh here's a squirrel see if we can see [Music] so th those are those are ways to get stronger both emotionally socially psychically and there's a big dog coming so I got to baby girl come over here good girl I'm G to see if I can get hi dubie is a very reactive dog she um she's only 12 lbs but she thinks she's like 50 lb um she when she was young she got rolled over by a big dog excuse me when she was younger she got rolled over by a big dog and ever since then she's very reactive around any any dog really she's great around people and kids but not around dogs and you know we we took her to a dog behavioral like aggression class and that didn't work and I've tried to take her to Doggy parks and gradually reintroduce her to doggies but well that might work in the long run but yeah not that hopeful on that that's okay you know she she's really loving to me and my wife and I love her company so I'm just accept her the way she is and if I can help her I I I I I'll try I'll maybe take her to the doggy park somewhere but it's okay I just love being with her I'm so happy she's alive that she is living with me she's a great friend all right so I'm going to pause this recording so I can enjoy my time with dubie and then once we get to a flat area on the field um I'll show you some high-intensity interval training and then uh we'll go home and I'll show you some uh whole body resistance exercises and then maybe go to the gym I don't know maybe not but but uh yeah I'll see you see you in a sec baby hey girlfriend girlfriend come back girlfriend come back hey wait [Applause] wait you're a good girl come on girl let's go back the ferns growing off this trunk are really cool you can see little dots in rows underneath the leaf those are sto that's how the firm breathes air it breathes in CO2 and then breathes out oxygen that we can breathe one way to sort of combine the cardio and resistance exercise is to walk or hike with some weight like if you're backpacking and you got a pack on that weighs 30 lb well your muscles are having to work harder to carry that 30 lbs up the mountain or even just walking on a flat surface carrying 30 lb is extra weight and uh it's a lot of muscles have to carry the extra weight your core muscles your legs some of your shoulders I'm carrying a little extra weight 12 lb to be precise cuz uh dubie duie is a katone and they usually can go about a mile maybe two miles if you have sufficient breaks but then she gets really tired and so I got this really cool sling I like the colors and she just kind of chills in here she likes to roll with one one arm out and the other arm is inside there and her butt her butt in there so yeah when we go hiking particularly up a mountain or something on the way back I usually carry her and on this Trail it's downward to start and Uphill to end so little extra work but while while we're going uphill um since we're talking talking about building strength since we're talking about building strength um it's good to talk about protein because there's a lot of misconception out there [Applause] that uh you have to get your protein from like lean meats or dairy or something and that's not true you can get protein from vegetables there's some protein and fruit but not much but there's a lot in vegetables in starchy vegetables too like potato sweet potatoes and a lot in legumes and also in nuts and seeds so you know chicken and and yogurt and steak those those have protein in them but they're not the only sources of protein so there's the uh green smoothie that I make every morning for my wife and I and I make that whole blender and I made a video which I'll I'll put the card up here somewhere um and uh last night I just went online and I calculated I calculated how much protein is in that um green smoothie and that whole blender all right so in that whole blender six cups of kale let's see here that is 13 g of protein 13. 26 and the/ cup of flax meal or flax seeds 15 1 12 gr of protein two banan s equals about 2 and 1/2 g of protein three kiwis also about 2 and 1/2 grams of protein so you can see the fruits have way less protein than the vegetables or the seeds and then I put one cup of black beans or chickpeas whatever beans that I have on hand is they they don't really have a flavor they just add extra protein and they add one cup of cooked black beans as 15. 2 G and then I drink almost all of that I my wife drinks one cup but I drink the rest of it gradually throughout the morning alog together that whole blender is 49 gr of protein so I looked up Mayo Clinic how much protein is recommended for uh for different kinds of people so they say to avoid a protein deficiency you should get 0.
8 g of protein per kilogram of body weight now if you are very overweight you have to adjust that because there'll be too much protein if if like if you are in the OB Beast category but for most people you need a minimum of 0. 8 grams of protein if you're sedentary so I weigh I weigh 160 4 lb which comes out to be about 74 kg so 0. 8 G per kilogram for my weight comes out to be 60 g of protein so in just that blender of green smoothie there's 49 we'll just call 50 to make it even and I drink most of it my wife drink some so let's just say she drank like a fifth of it I'm still getting 40 40 G and for the whole day I need at least 60 gram of protein that was there's no there's no cheese or yogurt or chicken pork or beef in there there's no uh protein powders that's just straight up uh vegetables legumes and fruit granted it is Blended but the blending doesn't ruin the protein so just from drinking the green smoothie I'm I'm getting at least 23 of the minimum amount now male clinic says that if you are exercising regularly you want a range of 1.
1 to 1. 5 gram of protein per kilogram which for me ranges from 80 to 110 gram of protein per day and then they they said like if you're training for like an athletic event you know like Iron Man or something then you need more like 1. 3 to 1.
