I have practiced hormone, weight, health, and mind optimization for over forty-three years. As we age and or become chronically inflamed, our hormones become disrupted, making us feel out of sync, overweight, sickly, and negative. Our internal chemistry, our hormones, governs the way we feel and look. Subscribe to my weekly newsletter on how to optimize our lives by optimizing our hormones.
The Best Exercise For Menopause - Part Two
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THE FOUR-MINUTE WORKOUT Science has discovered that exercise becomes essential the older we become. Two exercises become critical as we age. The Internal Exercise Internal exercise improves internal organs, such as our hearts and liver. Aerobic exercise is the best internal exercise. Aerobic exercise is a physical activity that increases heart rate and the amount of oxygen your body uses to produce energy. The External Exercise External exercise is the exercise that improves our body shape and, more importantly, builds muscle. If you are reading this, you are participating in Phase One of the HOPE Protocol. During this phase, we are taming estrogen dominance and finding your happy, ideal, healthy, bottom weight. "You cannot do strenuous exercise when you are in your "Third Act" of life to lose weight. When you are "paused," you no longer make enough fat-burning hormones for exercise to be effective at losing weight." Strenuous exercise elevates cortisol, which causes emergency stores of sugar to be dumped rapidly into the bloodstream from the liver and muscles. Elevated cortisol and the sudden increase in blood sugar cause large amounts of insulin to be released. Insulin opens the entrance doors to your cells so blood sugar can flow freely into your cells to be used as fuel. If you do not use all of the sugar, the remaining sugar is converted into fat and stored in your fat pantries. Strenuous internal and external exercises will be necessary once you reach your healthy, bottom, ideal weight to maintain your weight and increase your lifespan and health span. But…There is one exercise that you can do now, both an internal and an external exercise, that is considered strenuous, but there is a way to make it not strenuous. THE FOUR-MINUTE WORKOUT How many times have you read a quote from me: “If you can’t eat meso, eat small.” That theory also works for exercises. If you can't do a hormone-calming exercise like strolling, do a short strenuous workout that you stop doing before it becomes strenuous. We have found that the Four-Minute Workout works well during Phase One of The HOPE Protocol, the weight loss and taming estrogen dominance portion of our program. It also combines internal and external exercises. And it only takes four minutes! The Four-Minute Workout I will share causes a nitric oxide dump instead of a sugar dump. Nitric Oxide Dump? NITRIC OXIDE DUMP Nitric oxide helps relax the airways and prevents them from becoming very restricted. It can also help treat diseases that affect breathing, such as asthma. Nitric oxide also helps the gastrointestinal tract because it improves the movement of feces out of the body. But more importantly, nitric oxide does terrific things for the heart. NITRIC OXIDE AND THE HEART Improves blood flow Nitric oxide expands blood vessels, which improves blood flow and helps us prevent heart attacks and strokes. Lowers blood pressure Nitric oxide can help lower blood pressure, which is essential for our purpose here at HOPE: improving lifespan and health span. Reduces blood viscosity Nitric oxide can decrease blood viscosity, making blood flow easily through our cardiovascular system. Increases artery and vein flexibility Nitric oxide can increase the flexibility and elasticity of arteries and veins. Other benefits:
The Four-Minute Workout works best when done three times daily. MY ROUTINE As you know, I believe success comes about from a result-oriented routine. I use the Pomodoro Technique for work. It is a time management method based on 25-minute stretches of focused work broken by five-minute breaks. During my breaks, I do the Four-Minute Workout. Though there are many videos on how to do the Four-Minute Workout, I have placed a link at the bottom of this course to the Zack Bush, MD, YouTube video, which is the best I have seen. THANK YOU FOR YOUR REFERRALS If you know someone who is miserable in menopause and suffers from
Have them enroll in my FREE WEEK of Coaching program. During the week, I will
I only accept new clients through referrals, and I have two openings for the first time in months. Together, we can help your friends and family optimize their hormones, weight, health span, and life span. Set up a three-way text to introduce them to me, and for every referral that enrolls, you will receive a free month of maintenance coaching. Maintenance coaching is where I teach you the hacks I have learned to keep your hormones and weight optimized. THIS WEEK'S US-IE Vicky and I went to the Sierra this weekend to visit a friend. We thought we would stay home for once, but we don't have it in our bones. After visiting with our friend, we found a new casino on the way home. Well, why not? 🎰 Doc Quote of the Week "The best and easiest way to get to the next level of health is to FEED YOUR GUT by eating a variety of high-fiber vegetables throughout the day." HERE'S THE LINK TO THE FOUR-MINUTE WORKOUT |
Hi! I'm Doc Mac.
I have practiced hormone, weight, health, and mind optimization for over forty-three years. As we age and or become chronically inflamed, our hormones become disrupted, making us feel out of sync, overweight, sickly, and negative. Our internal chemistry, our hormones, governs the way we feel and look. Subscribe to my weekly newsletter on how to optimize our lives by optimizing our hormones.
EXERCISE FOR YOUR HORMONES When I was 30, I tried my best to be good at golf. I golfed twice a week and even hired a pro in Lake Tahoe who played with me daily for a week. By the time I was 40, I realized it was a losing cause, so I put my clubs in storage. Then, I retired from practice and thought I'd try to retry my swing. Isn't that what we are supposed to do when we retire? It didn't take too long before the clubs were back in storage. Me giving up golf is why you're reading this. Instead...
EXERCISE YOUR HORMONES THE FOUR-MINUTE WORKOUT Science has discovered that exercise becomes essential the older we become. Two exercises become critical as we age. The Internal Exercise Internal exercise improves internal organs, such as our hearts and liver. Aerobic exercise is the best internal exercise. Aerobic exercise is a physical activity that increases heart rate and the amount of oxygen your body uses to produce energy. The External Exercise External exercise is the exercise that...
EXERCISE - 101 STROLLING After forty-four years of practice and helping tens of thousands optimize their health, I can say without a shadow of a doubt that a 30-minute stroll in nature five times a week is the best exercise for optimizing hormones and increasing lifespan and health span. And it also helps you lose weight when you are in your "Third Act" of life. Do you need some evidence? Have you ever studied the Blue Zones? A Blue Zone is a geographic area where people live longer and...