Hyla Cass, M.D.
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 Ideally, you'll find time to fit in about four hours worth of aerobic exercise each week—that's enough to reduce your chances of a heart attack and some cancers by 50 percent. Exercise enhances your mental processing abilities by 20 percent, and improves mood and energy.
This doesn't mean you have to spend four hours a week in an aerobics class. Start thinking of ways to incorporate movement into your life. Put an exercise bike or an aerobic step (the kind you use in step classes at the gym) in front of the TV and move while you watch your favorite programs. |
Marshall Editions
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 Signature symptoms include lowered emotional, mental, and physical energy levels that improve after aerobic exercise, which stimulates the circulatory system.
TIP: WEAR LAYERED CLOTHING
Wear light layers that can be discarded as necessary with the minimum amount of fuss. Also avoid wearing anything tight or restrictive around the neck, such as a scarf or polo neck sweater.
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CO
HERBALISM
Black cohosh: The rhizome of black cohosh is well-known for treating menopausal and pre-menstrual symptoms. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Your new exercise goal on the FlexPlan is 45 to 60 minutes of daily aerobic exercise (simply increase your walking if you're doing the SlimDown 30 minutes) 5 or more days weekly. Of course, if
Compelling recent research has revealed that exercise can actually help boost brain health. We've seen some evidence in the past that those who exercise do better on memory tests, but now evidence gathered with the use of MRIs shows that exercise can actually stimulate the growth of new cells in the area of the brain associated with memory and what researchers refer to as cognitive aging. |
Michael Friedman, ND
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 Aerobic exercise stimulates the peripheral production of T3 by inducing 5'-deiodinase (Type I monoiodinase), an enzyme outside the thyroid gland that converts T4 into the more active T3. aerobic exercise of a minimum three times a week should, therefore, be prescribed.
þ Full Spectrum Light: Light stimulates T4 production through its action on the pineal gland and a reduction in melatonin production.
þ Stress Reduction: Thyroid malfunction is epidemic in this century, possibly due to pesticides and chemicals ubiquitously found in our environment. |
| Exercise: The single most important lifestyle factor one can do in improving thyroid function is exercise. aerobic exercise stimulates the peripheral production of T3 by inducing 5'-deiodinase (Type I monoiodinase), an enzyme outside the thyroid gland that converts T4 into the more active T3. aerobic exercise of a minimum three times a week should, therefore, be prescribed.
þ Full Spectrum Light: Light stimulates T4 production through its action on the pineal gland and a reduction in melatonin production. |
Steven V. Joyal
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 STRENGTH TRAINING
Strength (resistance) training has typically taken a backseat to aerobic exercise and has not been emphasized as a way to improve metabolic function. This is regrettable, because for many people, long duration/low intensity aerobic workouts are just plain boring\ Resistance exercise/strength training has marvelous, often-overlooked benefits for improving metabolic function and blood sugar control. |
Caldwell B. Esselstyn, Jr., M.D.
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 The diet he promoted emphasized consumption of vegetables, fruits, whole grains, and small amounts of meat, poultry, and fish—all told, a low-fat, high-fiber diet supplemented with healthy doses of aerobic exercise.
Because Pritikin did not have a degree in medicine, his research was never fully accepted by the medical community. Even so, he never backed down, and ably defended his viewpoint against his critics. Proof that he had been on the right course all along came after his death in 1985, at the age of sixty-nine, of complications from experimental treatment for leukemia. |
Jonny Bowden, Ph.D., C.N.S.
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 Just keep in mind that while most of the research has been h done on aerobic exercise, most health profes-sionals now think weight training is equally vj important. If you want to get the full benefits of exercise as the outstanding natural cure that it is, you'll want to do both.
Interval Training for Fat Loss
HOLD ON TO your seats because I'm about to burst one of the biggest bubbles in exercise mythology The "fat-burning zone" is an urban legend.
Like most urban legends, slaying it is easier said than done. |
| Folic acid: 400-800 meg
Acetyl-L-carnitine: 1,500 mg per day for two to three months
Antioxidants (daily doses):
Vitamin C: 2,000-4,000 mg
Vitamin E: 400-800 IU
Mixed carotenoids (beta-carotene and others): 15,000-40,000 IU
Selenium: 200-300 meg
CoQ10: 30-150 mg
Lipoic acid: 50-250 mg
Regular aerobic exercise and weight (resistance) training
Note: All dosages are daily dosages and in pill or capsule form unless otherwise noted.
Don't Forget B12 for Memory
Research shows tremendous potential for B12 to reverse mental decline in elderly patients. |
| They're also throwing their arms around a lot—and don't think for a minute that mild aerobic exercise doesn't have an effect on your brain. It does. Women who exercise regularly have a 20 percent risk decrease for cognitive impairment. Additionally, physical activity can improve reaction time, memory span, and overall well-being. One study reports that going for walks may be enough to stem the age-related decline in physical reaction time.
Recent research shows that regular exercise can not only increase the ability of the brain to function, but it can actually increase its size. |
| And that's just aerobic exercise, which is defined as exercise that's dependent on a steady flow of oxygen, e.g., walking, biking, stair-climbing, and the like. Add weight training to the mix and you get even more benefits. Weight training—or any weight-bearing exercise (e.g., body weight exercises like push-ups)—forces your muscles to work hard against resistance. This ultimately causes them to grow (or at the very least, not to atrophy). And that's a very good thing indeed. |
| Aerobic exercise that gets oxygen into our brain. Antioxidants, like ginkgo and vitamin E, which protect neurons from damage. And other, less well known supplements we can take.
Like huperzine A, for example.
Huperzine A is a naturally occurring alkaloid that's found in the plant Huperzia serrata, also known as the Chinese club moss plant. For centuries, it's been used in Chinese medicine, mostly for things like fevers and inflammation. |
Tori Hudson, N.D.
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 Dietary Recommendations
• Soy foods: 1 to 2 servings per day
• Dark leafy greens: 1 to 3 servings per day
• Low-fat dairy, especially low-fat cultured yogurt: 1 serving per day
• Decrease animal meats (except for fish) and substitute vegetarian choices, but with adequate vegetarian and/or fish protein
• Avoid alcohol, caffeine, and sugar
Regular Exercise
• Weight-bearing and aerobic exercise 150 minutes per week
• Weight training twice per week
• Most important, keep finding ways to motivate yourself:
Be moderate—avoid burnout.
Form a circle of friends who also love to exercise. |
| To calculate THR per 10 seconds: 102 6 = 17 119 - 6 = 20
THR range = 17-20 beats per 10 seconds
For this example, the recommendation would be, after three minutes of aerobic exercise, check your pulse for 10 seconds. If it is less than 17, increase your pace. If more than 20, reduce your pace. Repeat this procedure every three minutes or so throughout your exercise session.
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JOINT WARMING EXERCISES
The following exercises are designed to protect the joints against injury from weight-bearing exercise. These exercises should be performed before any cardiovascular or strength workout.
1. |
| Calculate your training heart rate (THR) for aerobic exercise. THR is defined as the range of heart rates that is safe for your heart and will strengthen it. To do this, first calculate your maximum heart rate (MHR):
MHR = 220 — your age (in years)
Next calculate your training heart rate (THR) as a percentage of MHR. If you are just beginning, multiply MHR by 60 percent and 70 percent to get the bottom and top of the range:
Bottom THR = MHR x .60
Top THR = MHR x .70
Otherwise, multiply MHR by 70 percent and 85 percent:
Bottom THR = MHR x .70
Top THR = MHR x . |
| In addition to aerobic exercise, strength training has been found to reduce CVD risk factors as well. In one study, previously sedentary women performed 12 resistance exercises for one hour, three times per week. After five months of exercise, they showed decreases of 13 and 14 points in total cholesterol and low-density lipoprotein cholesterol (LDL), respectively, from baseline values. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| If walking is your primary aerobic exercise, work up to 10,000 or more steps daily.
FlexPlan: Add strength training
2-3 days per week (work toward 3) of 20 minutes strength-training sessions (see below). Add flexibility 3 or more times weekly with exercise, and preferably daily for 3-5 minutes upon waking and before bed. See some tips on stretching on page 153. you're participating in some other exercise, simply make sure that you're getting this amount of time in aerobic activity at least 5 days a week. Don't forget to record your progress in your food diary. |
Kevin Trudeau
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 Any form of exercise where you are breathing heavily but can still have a conversation is aerobic exercise. aerobic exercise stimulates blood flow throughout the body, oxygenates the body and speeds the elimination of toxins.
6. Anaerobic exercise. Anaerobic means "without air." Any form of exercise where you are breathing so hard you can barely talk is anaerobic. The benefits are, generally, a tremendous stimulation of your entire system because, in effect, you are putting the survival of every cell in your body at risk because of the lack of oxygen. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| As little as 2 to 3 percent dehydration during aerobic exercise has been shown to increase cardiovascular strain and impair normal heart functioning, impair cognitive performance including short-term memory and concentration, as well as alter metabolism.18 Though not all research supports the idea that water can actually increase metabolism, one study did show a temporary increase in metabolism by as much as 30 percent for a temporary time (approximately 30-40 minutes) after 16 ounces of water were consumed leading to an additional 24 calories burned. |
| And unless you're out there exercising for more than 60 minutes doing cardiovascular, aerobic exercise on a regular basis, you generally don't need a sports drink. Instead, flavor sparkling water with fruit slices or squeeze a lemon or orange into it. If you are on the FlexPlan, you can make a Juice Sparkle by adding the sparkling water in the glass first and topping off with up to 4 ounces of 100 percent juice. |
John J. Ratey, MD
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 But for my patient Amy, physical activity alone helped tremendously, both in the moment and day to day, and it cleared the way for talk therapy to get at the underlying issues. aerobic exercise complemented her yoga and provided the calm necessary to look inside and observe herself, rather than spend all of her emotional energy on the task of not being overwhelmed. She became much more aware of her own psychology and behavior than she had ever been. |
| While the process of aging naturally lowers the threshold, we can hitch it up quite a few notches through aerobic exercise. There is no specific point at which scientists can say stress shifts from building up to tearing down. But they certainly know the effects when they see them.
THE CORROSIVE EFFECTS OF STRESS
Although stress engraves memories important to survival, too much of it cannibalizes the very structure that does the engraving. |
| While aerobic exercise elevates neurotransmitters, creates new blood vessels that pipe in growth factors, and spawns new cells, complex activities put all that material to use by strengthening and expanding networks. The more complex the movements, the more complex the synaptic connections. And even though these circuits are created through movement, they can be recruited by other areas and used for thinking. This is why learning how to play the piano makes it easier for kids to learn math. |
| As for how much aerobic exercise you need to stay sharp, one small but scientifically sound study from Japan found that jogging thirty minutes just two or three times a week for twelve weeks improved executive function. But it's important to mix in some form of activity that demands coordination beyond putting one foot in front of the other. Greenough worked on an experiment several years ago in which running rats were compared to others that were taught complex motor skills, such as walking across balance beams, unstable objects, and elastic rope ladders. |
| William Greenough, the neuroscientist who saw that exercise caused neurons to sprout new branches with an electron microscope in the early 1970s, will tell you there's no question that aerobic exercise is great for your brain. And he's pretty confident that it's important to include complex motor movements (such as aerobic dance or martial arts) in your routine. But he can't give specific recommendations just yet.
And that's OK. We don't need to rely exclusively on neuroscientists to get started. First of all, there are certain conclusions we can draw from the work they've already done. |
| As for the trait, the majority of studies show that aerobic exercise significantly alleviates symptoms of any anxiety disorder. But exercise also helps the average person reduce normal feelings of anx-iousness. One interesting study in 2005 measured the physical and mental effects of exercise in a group of Chilean high school students for nine months. |
Jack Challem
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 She found that moderate (three days a week) physical activity for twelve weeks reduced symptoms of depression by 30 percent; however, more intense (five days a week) aerobic exercise cut symptoms of depression by almost half!
Researchers have consistently found that vigorous physical activity alleviates feelings of depression and improves mood, regardless of a person's age. For example, studies have shown powerful mood-enhancing benefits for teenagers, young adults, middle-aged adults, and seniors. Again, the benefits are comparable to the best medications—and without side effects. |
Marshall Editions
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| Lifestyle changes: A low to moderate amount of daily exercise such as graded aerobic exercise is recommended. Performing T'ai chi daily has been shown to be helpful and craniosacral chiropractic techniques (which involve massaging the skull), therapeutic touch, massage, and yoga may also be beneficial. Stress reduction techniques such as meditation are also highly recommended. Support groups and behavioral therapy are often helpful as well.
Diet and supplements: Evaluating and optimizing the adrenal and nutritional status of the body should be part of treatment. |
Tori Hudson, N.D.
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| Practice regular aerobic exercise (30 minutes or more, 5-7 times per week)—e.g., a brisk walk.
• Reduce or eliminate coffee (both caffeinated and decaffeinated).
• Strive for ideal body weight.
• Practice stress management such as meditation or relaxation exercise 15 minutes each day.
Daily Supplementation
Dandelion leaf capsules: 2 capsules daily Garlic: 1 capsule containing 4,000-5,000 meg allicin, twice per day Coenzyme Q10: 100 mg per day Potassium: 99 mg-2. |
Tom Bohager
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 Exercise: Low-impact aerobic exercise and resistance training three times a week is a good program for type C. Tai chi would be a good choice. þEnzymes: Type Cs should take a high potency digestive blend with meals and snacks and a high protease supplement between meals for maintenance, adding a high amylase formula and high lipase formula when the diet is shifted toward high carbohydrate or high fat meals.
FIVE SIMPLE PROGRAMS FOR ALMOST ANYBODY
The following five enzyme therapy programs address the common needs of many people. |
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