Excessive exercise can be harmful to the immune system by causing oxidation. I know that like CrossFit, it's like a huge rage. And I know that like all these crazy workouts are like p90x made me lose so much weight. It also can be harmful to your body. That's why walking, which we'll get, I'll go back to but walking is the best exercise that there is, other than maybe yoga. Oxidation creates free radicals which cause self destruction.

This is what happens when you're working too hard. Anytime that you raise the body you start that metabolism going, that's what happens a little not bad. A lot is sweat isn't replaced by electrolytes and Gatorade. Vitamin Water electrolytes are lost after about 90 minutes of intense workouts. We're talking like if you do yoga, like an Ashtanga series, the entire series. If you do martial arts, it's like a Barring class, that's pretty much you know, when you're losing electrolytes.

Most people most of the time aren't losing electrolytes. It's a big scam. Rondo, it's what plants crave. If you haven't seen the movie idiocracy by my judge, it's one of the things that it's funny because he touches on what I just touched on. Everybody just feeds the plant rando because that's what plants crave. And he's like, Well, do you even know what electrolytes are?

And people are like, Well, yeah, that's what plants crave. So you don't know what electrolytes are. So electrolytes, we're not losing them because we're not doing the exercise necessary. But sports drink companies are very clever. And their marketers unfortunately are cleverer than us. So they know that we're just going to kind of buy it because exercising which means I need electrolytes.

You can make your own electrolyte drink if in fact you do do intense workouts. Just mix some lemon water, sea salt and dates in a blender and poof, now you've got your own electrolyte drink. I got that from a marathon runner by the way that I have the recipe I can give it to you. If you want the physical aspects of exercise. Nutrition is more important than exercise. The problem is nutrition is not going to farm your body only exercise is going to do that we have to move.

Humans were meant to move. Exercise Townsend strengthens in four primary ways if iron salaries it increases your metabolism, it can increase it too much as muscle mass which continuously burns calories throughout the day. That's awesome. I don't have to keep doing work all day long. I like that. It also controls your insulin levels.

Exercise increases your energy your lymphatic function, your quality of life, it decreases your appetite. Yeah, everyone been to a like hard hard workout and walked out of there starving. Now, last thing you want to do. it lessens illness and depression. It takes weight off keeps it off. 15 minutes of gentle exercise per day.

Is beneficial for optimal health grades just by walking. Excessive and moderate exercise so well what is excessive excessive exercise creates oxidation by raising the metabolism too much. it weakens the cardio system and the thymus glands that regulates the immune system. And I know everybody's into like all these insane workouts and that's why I'm like the little man over here. Now, please, just go along. What success though, any stressor that requires mouth breathing.

So anytime you're doing a workout, and all of a sudden you have to mouth read, stop, take it back a couple steps and slowly build up to a different point. What that does when you mouth breathe, it just unfortunately stimulates your it sends a signal so it stimulates your sympathetic nervous system into fight or flight. That's when your body goes. We're in Trouble, let go and it starts you're in a whole mess of other things. So anytime you have to start mouth breathing, slow back down, and slowly get back up to the pace. moderate exercise is one of the best forms of detox.

Walking helps keep you regular, it's a proven fact it just keeps your intestinal tract moving so it kind of massages it and gets it all going. Beautiful. moderate exercise also increases the need for oxygen expel co2 with toxins from the cells. So that's how it detoxes you at the same time. A 15 minute walk makes your heart stronger, lowers blood pressure and LDL levels, reduces symptoms and risks of arthritis, diabetes, obesity and a million other things just 15 minutes 20 minutes a day. moderate exercise keeps injuries at a lower level as well.

Again, if I were to do a kettlebell workout, I promise you I break my foot. Walking that's probably not gonna happen because there's less equipment that's needed. I'm not gonna knock it over, like drop it on my foot. Deep breathing makes exercise more fun and healthy with your mouth closed, deep breathe through your mouth. I mean three knows, this actually triggers your parasympathetic nervous system, which is your rest and digest system. So it actually is really, really good for you.

Physical aspects of exercise. Continued nutrition is more important. We don't need it. Sorry. So, exercise balance. What does that mean?

It means that there are periods of activity followed by rest, you're working with the left and the right. And you're doing a tense in a stretch. Any good trainer is going to walk you through that you're not necessarily going to know it. Anytime you read like men's health are these exercise magazines. That's what they're going to tell you to do. Because that's what's Great balance exercise, cardio can add 20 days to your life by slowing your resting heart rate.

That's why the walking helps. cardio increases muscle tone lowers body fat, increases circulation and helps lower your blood pressure. So cardio also increases our energy. The quality of sleep decreases the need for coffee, so you don't need that three to five rush to the vending machine anymore. It also decreases our urge for alcohol and harmful foods you did cardio before strength training. Remember that strength training is is strengthening all your muscles, your heart's a muscle.

You don't want to put excess pressure on that to get the cardio out of the way beforehand. Your ideal exercise routine would be to do a full range of motion for each exercise that you're doing, whether it's squats, crunches, whatever, while breathing slowly and deeply and you stretch before and after. Strength Training alternately With cardio so what you want to do is rest work, rest cycle opposition, they'll often have to do days on days off. They have complicated schedules. They're complicated. Just want to know.

So you would do strength training on Monday you would do party on Tuesday, etc. Stretch include fingers and toes. Has anybody ever done this before? Stretch it just feels really, really good. injury. just pushing your stretch.

Here, yeah. feels really good. But we forget to do that and we use our hands and feet constantly. For little guys. They're just they're doing all this work and never getting any benefits out of it. So nutrition and exercise.

The only difference when you start working out more is the quantity of food that you're eating. It's not the quality of food, that doesn't mean that you Or protein or XYZ, you're just gonna up what you're already eating. I will go through those formulas later. Exercise is not a permission slip to eat whatever you want. Just because you went to the gym doesn't mean you can go get some pizza. It doesn't work that way.

A fork up salad greens being sauerkraut, cabbage, nuts and dressing. That's pretty much what I have every day. I have a pretty rigorous job outside all the time that manages to get me through one of my co workers grab the bathroom. So it's the burgers, the fries. I'm the one that they make fun of because I'm eating like beer. But we all go through the day, I'm eating a lot more quality quantity with less calories.

So that's why that's the part that I'm trying to emphasize with quantity, not the quality changing. Normal and athletic diets ideally are about 65 to 80% of unrefined carbohydrates, which is foods like veggies, fruits and whole grains 20% or less fat and a maximum of 10 to 15% protein again, probably not what you're going to find on a lot of social media or websites or stuff like that this is coming from doctors, post workout fuels, not Gatorade. Not a fan game, right? It's not all these crazy other drinks that I see monsters and water and all kinds of fun stuff out there. low GI foods like brown rice or making your own drink that contains sodium, magnesium, potassium, chloride, and calcium, electrolytes. So again, that lemon salt date shake can add that after a workout that's going to help your seasons of exercise part of what I'm going to try and get through the these three weeks is also getting you in touch again, naturally with nature and the seasons.

So there are seasons of exercise. There are seasons Food. There's seasons of all kinds of fun things. So you want to align fitness with the circle of nature, just like the Olympics do. They don't have skiing in the middle of July. They don't have a hockey, usually in Mexico.

So if we pay attention to things like that, you start to go. Oh, yeah, that's right. Again, common sense isn't always common practice this springtime, you want to increase your cardio to burn that store fat, get out as early in the season as possible. We take walks unless it's like 20 below and like the wind chills, like insane. We'll take walks every day like if just it's good therapy and it keeps you going. It also is really good for your senses, which we'll get to some of our exercises you want to wear light breathable clothing and enjoy watersports and cycling.

Those are going to keep you cool. You don't want to be hot during a hot season and be hot or you want to pull down so do exercises that are going to kind of cool you a little bit. Fall exercises which is now You're gonna want to do a gentle warm up first keep your neck covered because of the fall winds anyone notice the winds are a little excessive lately get back in the summer when you really want it. It's now so you want to keep your neck cover which are exercises same thing as fall pretty much you just gonna want to wear more layers where layers of loose fitting natural fiber clothing covering your neck and the head those cute little you know things that you don't overwork this season breast. This is naturally the season that nature goes dormant. We're part of nature, we go a little bit dormant, so don't necessarily like push yourself to get outside you can always dust off some of them to be nice or whatever you have inside and do those daytime seasons, their seasons of the day just like their seasons of the year.

And this is something that's taught in our data. The best time to exercise with the cycle of nature is between six to nine or six to 8pm allowing enough time to unwind before bed. This is when your body's actually physically the strongest and able to do those workouts. So you want to heat up and naturally cool down two hours before bed to increase deep sleep. So again, if you have trouble sleeping or something like that increasing deep sleep is possible by heating your body up and allowing it to move out two hours before bed. So you can do that also by taking a warm bath.

If you're a big bath person, that's an excellent way to increase deep sleep as well.